Mwinamwake mwamvapo za kufunikira kwa vitamini D ndikuti akatswiri azaumoyo ambiri akukulimbikitsani kuti mutenge mavitamini ofunika kwambiri. Makamaka, kuyezetsa ndi kupatsirana ndi vitamini D zakhala zikulimbikitsidwa kwambiri kwa odwala, chithokomiro , ndi kunenepa kwambiri.
Koma kodi kuganiza ndi sayansi ndi zotani pambuyo pa malingaliro awa?
Ndinali ndi mwayi wokhala ndi Q & A ndi Richard Shames, MD-dokotala wodziwa ntchito, wolemba mabuku ambiri otchuka pa matenda a chithokomiro, komanso wophunzitsi wa chithokomiro pa chifukwa chake amaona kuti vitamini D ndi yofunika kwambiri kwa odwala chithokomiro.
1. N'chifukwa chiyani vitamini D ndiwothandiza kwambiri kwa anthu omwe ali ndi chithokomiro?
Richard Shames, MD: Vitamini ena ndi ofunikira kwambiri kuti chithokomiro chikhale chofunika kwambiri moti kafukufuku amachititsa kuti ochita kafukufuku apitirize kukhala ndi hormone kapena pro-hormone. Tsopano tikudziwa kuti kusiyana kwa chithokomiro kugwira ntchito kapena kusagwira ntchito m'thupi lanu kumadalira kukhalapo kwa vitamini D, kusapangitsa kuti izi zikhale zopindulitsa, koma zofunikira kwambiri ku thanzi la chithokomiro.
2. Kodi vitamini D imagwira kuti, mwa zakudya zina zomwe zingakhale zothandiza pa chithokomiro cha chithokomiro, monga selenium, mkuwa, ndi zinc, ndi zinthu monga kupewa soya kwambiri , ndi kuyanjanitsa kudya kwa ayodini ?
Richard Shames, MD: Posachedwa ndinali kuphunzitsa wodwala wochenjera komanso wokhudzidwa ndi matenda a hypothyroidism.
Ankapeza ndalama zambiri zomwe zinatchulidwa kale; komanso kuwonjezera apo, ankatenga mankhwala a zitsamba kuti adziwe kuti ali ndi thanzi labwino, komanso kuti pulogalamu yotchedwa hormone pregnenolone, iwonjezere kupezeka kwa horrenecortisol ya adrenal. Komanso, amathanso kumwa mankhwala a chithokomiro , omwe ali ndi T4 / T3 kuphatikizapo kachilombo kochepa kachitidwe ka chithokomiro chokwanira.
Ngakhale ndi khama lonseli, sanali kupeza zotsatira zabwino zotsitsimutsa zizindikiro. Nditayang'anitsitsa mlingo wake wa vitamini D, ndinapeza kuti uli wochepa kwambiri, ndipo tinaukulitsa mpaka kufika pakati. Pomwepo adayamba kuchita bwino.
3. N'chifukwa chiyani mukuganiza kuti izi zinagwira ntchito?
Richard Shames, MD: Chithandizo cha chithokomiro sichiri chabwino-ndipo sichingagwire ntchito-ngati mulibe vitamini D okwanira pa sitepe yofunika kwambiri yamagetsi, yomwe imachitika pamalo pomwe chithokomiro chimagwira ntchito. Izi zimachitika mkati mwa mtima wa selo. Vitamini D imafunika kuti ikhalepo mokwanira mu selo kuti mahomoni a chithokomiro akhudze khungu. Ndicho chifukwa chake vitamini D ndi lofunika kwambiri.
4. Kodi timapeza vitamini D okwanira kuchokera ku dzuwa kapena multivitamini, kapena kodi tikufunika kuwonjezera?
Richard Shames, MD: Masiku ano anthu akugwiritsa ntchito zitoliro za dzuwa, ndikukhala mkati akugwira ntchito pa makompyuta nthawi zambiri. Choncho, tikupeza vitamini D pang'ono kuchokera ku dzuwa. Kuonjezera apo, multivitamins amakhala ndi vitamini D pafupifupi 400U, yomwe inali miyezo ya RDA kuchokera kufukufuku amene anachitika m'ma 1940 ndi 1950. Masiku ano, kafukufukuyu akufunsidwa, ndi ofufuza ambiri tsopano akuyamikira zosachepera 1,000 mpaka 2,000 UU tsiku ndi tsiku, ndalama zomwe zimaposa zomwe zimapezeka mu multivitamins.
Pa nkhaniyi pamwambapa, wodwala wanga anafunikira 4,000 tsiku lililonse kuti apeze zotsatira zake zabwino.
5. Kodi vitamini D ingayesedwe bwanji?
Richard Shames, MD: Ndimakhulupirira kuti kuyezetsa magazi kwa vitamini D n'kofunika kwa aliyense amene akudwala hypothyroidism . Zomwe zimakhala zogwirizana ndi mavitamini D zimakhala zozungulira pafupifupi 30 mpaka 100. Kumbukirani kuti kungokhala kumapeto kwa nthawi zambiri sikumapanga ntchito yokwanira kwa munthu amene ali ndi chithokomiro chosagwira ntchito. Odwala chithokomiro ayenera kukhala "odzaza" -ndipo zikutanthauza kukula kwa msinkhu wa 50-60, kapena kuposa.
6. Ngati muli otsika kapena osachepera, kodi pali mtundu wina wa vitamini D womwe mumapereka?
Richard Shames, MD: Onetsetsani kuti ndi vitamini D3.
Nthawi zambiri ndimalimbikitsa odwala anga kutenga 2,000 UU patsiku kuti azisamalira, 4,000 patsiku ngati ali pamapeto otsika kwambiri, ndipo 6,000 patsiku ngati mayeso awo amasonyeza mavitamini D pansipa. Nthawi zambiri ndimawalimbikitsa owonjezera odwala kwa miyezi iwiri kapena itatu, ndiyeno ndikubwezeretsanso kuti ndiwone kuwongolera. Nthawi zambiri ndimakhala ndi odwala omwe ali otsika kapena okwera kumalire ku 2,000 UU mlingo woyenera pamene magazi akufika 50 mpaka 60 kapena bwino.
> Chitsime:
> Imelo yofunsa ndi Richard Shames, MD, October 2015