Kupeza Vitamini D Wambiri M'nthawi Yanu

Vitamini D ndi Wowonjezerapo Zomangamanga Zamatabwa

Vitamini D ndi vitamini yambiri yomwe imakhala ndi mafuta ambiri omwe amathandiza kwambiri kutulutsa calcium ndi phosphorous kuchokera m'mimba ndi kumanga ndi kusunga mafupa. Pambuyo pa ntchito yake mu calcium metabolism, imathandizanso kuchepetsa kutupa, kuteteza kusapsa kwa maselo, kuchepetsa mphamvu ya chitetezo cha mthupi, ndi kusinthasintha maganizo.

N'chifukwa Chiyani Mumagwira Ntchito Yovuta Kwambiri?

Mavitamini a vitamini D akhala akugwirizanitsidwa ndi matenda ambiri ndi matenda ena monga khansa, kunenepa kwambiri, matenda a mtima, kuvutika maganizo, multiple sclerosis, nyamakazi, shuga ndi kuthamanga kwa magazi.

Kafukufuku nthawi zina amasokoneza chifukwa chake vitamini D yatha tsopano. N'zotheka kuti kukhala ndi mavitamini otsika kwenikweni kumayambitsa matenda ndi kuwonongeka kwa kayendedwe ka thupi. N'zotheka kuti zifukwa zomwe zimayambitsa izi zimayambitsa kusowa kwa nthawi yomweyo. Chimene tikudziŵa ndi chakuti anthu omwe ali ndi zikhalidwe zambiri ali ndi vitamini D otsika kwambiri, ndipo ochita kafukufuku tsopano akuyesa kupeza ngati kupatsirana ndi vitamini D kungateteze kapena / kapena kuchitira izi.

Kodi "Ds" Zonse Zili Zofanana?

Pali mankhwala ambiri omwe amadziwika monga vitamini D, ndipo mpaka posachedwa ankaganiza kuti sizinagwiritsidwe ntchito mosavuta (angathe kugwiritsa ntchito moyenera thupi).

Kafukufuku woyamba anawonetsa kuti mtundu wochuluka wa vitamini D _{3 ndiwo} . Uwu ndiwo mtundu wa vitamini D umene umabereka pamene khungu lako limakhala ndi dzuwa; Mavitamini amachokera ku zinyama za vitamini.

Mtundu wina wamba, vitamini D ₂ , unkaganiza kuti siwothandiza. Vitamini D ₂ imapezeka kuchokera ku zomera ndipo kawirikawiri ndi mtundu womwe umagwiritsidwa ntchito kulimbitsa mkaka ndi zakudya zina. Kafukufuku waposachedwapa, amapeza kuti mitundu iwiri ya vitamini D imathandizanso kuwonjezera mavitamini D m'thupi lanu.

Kodi Mwinamwake Mukukhala Wolephera?

Pali mwayi wokwanira kuti simukupeza vitamini D okwanira. Malinga ndi maphunziro omwe mukuwerenga, pafupifupi theka la magawo awiri pa atatu aliwonse omwe ali akulu alibe vitamini D. Ngati mumagwira ntchito m'nyumba, nthawi zonse muzigwiritsa ntchito dzuwa, muzikhala kumpoto latitude, zoposa 50, ndipo / kapena osatengapo chakudya tsiku ndi tsiku, mukhoza kukhala otsika mu vitamini.

Kodi Vitamini D Ndi Zambiri Motani?

Mavitamini D omwe mumasowa ndi ovuta. Ndalama zothandizira tsiku ndi tsiku ndi 200 IU patsiku mpaka zaka 50, ndi 400 IU tsiku lililonse mutakhala opitirira 50. Koma akatswiri ambiri amaganiza kuti ndi otsika kwambiri. Malangizowo anali pachiyambi pofuna kuteteza anawo, nthawi yaitali kuti vitamini D isanayambe muzinthu zina zambiri.

Mbali yapamwamba ya mlingo wotetezeka nthawi zambiri imadziwika kuti ndi 2000 IU patsiku. Iyi ndi nambala yovuta, ndipo akatswiri ena amanena kuti ndi otsika ndipo ena amati ndi otetezeka kwambiri.

Ndiye kodi mumaganiza bwanji kuti mumasowa zochuluka bwanji?

Njira yowonongeka ndiyo kutenga 400IU patsiku ndikutuluka dzuwa lonse katatu pa sabata kwa mphindi khumi ndi zisanu panthawi. Kuphatikizana kumeneku kungakhale kotetezeka kwa pafupifupi akazi onse am'maopa.

Koma kwa ena, makamaka omwe sakhala padzuwa kapena akhala ndi vitamini D nthawi yaitali, izi sizikwanira. Ngati mukuganiza kuti mulibe vitamini D, lankhulani ndi wothandizira zaumoyo wanu zomwe zingakhale zabwino kwa inu. Akhoza kupatsa mlingo waukulu kwa nthawi yochepa, kenako kuchepetsa kuchepetsa kuchepetsa mankhwala.

Kodi Mungatani Kuti Mupeze Vitamini D Wambiri?

Pali njira zingapo zopititsira patsogolo vitamini D tsiku ndi tsiku:

• Kutentha kwa dzuwa
  Kuwala kwa dzuwa ndi njira yowonjezera yowonjezera vitamini D. Vitamini D mumapeza njirayi ndi yogwiritsidwa ntchito mosavuta ndi thupi lanu, ndi mfulu, ndipo mukhoza kuigwiritsa ntchito ndi masewera olimbitsa thupi. Kwa akazi oyera omwe amakhala kumalo komwe kuli dzuwa, mphindi pafupifupi 15 mpaka 20 katatu pamlungu nthawi zambiri amakhala ndi vitamini D okwanira kuti musakhale osowa.

  Kwa anthu ena, kuwala kwa dzuwa kumakhala kovuta kubwera. Ngati muvala zovala zomwe zimakhudza khungu lanu lonse, ngati mumakhala kumpoto kapena mvula yamkuntho, kapena ngati muli ndi khungu lakuda, mungakhale ndi vuto lopeza kuwala kokwanira kuti mukhale ndi vitamini D.

• Chakudya
  Pali zakudya zambiri za vitamini D. Nsomba monga salmon, tuna ndi mackerel ndizochokera ku vitamini, monga mazira, nkhuku ndi chiwindi. Mavitamini D-mkaka wolimba ndi zakudya zina ndizinso zabwino. Ofesi ya Zakudya Zowonjezera Matenda 'Vitamini D Fact Sheet imapereka zakudya zowonjezera, komanso zambiri zokhudza vitamini D.
• Zakudya
  Mukhoza kupeza vitamini D zowonjezereka mwa mitundu iwiri: vitamini D ₂ , ndi vitamini D ₃ , monga tafotokozera poyamba. Palinso zina zosadziwika ngati mtundu umodzi ndi wapamwamba kuposa wina poletsa kutaya. Ngati muli ndi ufulu wosankha, D ₃ mwina ndibwino chifukwa pali umboni wochuluka wokhudzana ndi thupi.

Vitamini D ndi Drug Interactions

Pali mankhwala angapo omwe angayanjane ndi vitamini D. Yang'anani ndi wodwala mankhwala musanayambe kutenga vitamini D zowonjezereka ngati mutenga mankhwala alionse, makamaka:

• thiazide diuretics, monga Diuril (chlorothiazide) ndi Enduron (methyclothiazide), zomwe zingayambitse mchere wambiri wa calcium
• calcium-channel blockers, monga Cardizem (diltiazem) ndi Norvasc (amlodipine)
• mankhwala osokoneza bongo, monga phenytoin, primidone, phenobarbital ndi valproic acid
• corticosteroids, monga prednisone
• Xenical (orlistat)
• Cholesterol-kuchepetsa mankhwala omwe amalepheretsa kulemera kwa mafuta monga cholestyramine

Vitamini D ukhoza kukhala bwenzi lanu lapamtima pakusiya msinkhu. Kupeza njira zabwino zowonjezera kungakuthandizeni kukhalabe olimba ndikupewa mavuto ambiri azaumoyo.

_Zotsatira:

> Bischoff-Ferrari, HA, Giovannucci, E, Willett, WC, Dietrich, T, Dawson-Hughes, B, Kuwerengera kwa 25-hydroxyvitamin D pafupipafupi zedi, American Journal of Clinical Nutrition, Vol. 84, No. 1, 18-28, July 2006. Atabwezeretsanso 12 > May, > 2008.

> Ma Institutes of Health, Office of Dietary Supplements, Zakudya Zowonjezera Zolemba: Vitamini D. Yatsitsimutsidwa pa 12 May 2008.