Vitamini D ndi chinthu chofunikira chomwe timafunikira kuti tikhale ndi thanzi labwino.Ndikofunikira pazinthu zambiri kuphatikiza mafupa olimba, thanzi laubongo, komanso kulimbikitsa chitetezo chamthupi.Malinga ndi a Mayo Clinic, “vitamini D yovomerezeka tsiku lililonse ndi mayunitsi 400 apadziko lonse (IU) kwa ana osapitirira miyezi 12, 600 IU kwa azaka zapakati pa 1 mpaka 70, ndi 800 IU kwa anthu opitilira zaka 70.”Ngati simungathe kupeza mphindi zochepa za dzuwa tsiku lililonse, zomwe ndi gwero labwinovitamini D, pali njira zina zambiri.Dr. Naheed A. Ali, MD, Ph.D.ndi USA RX imatiuza kuti, "Uthenga wabwino ndi wakuti vitamini D imapezeka m'njira zingapo - zowonjezera ndi zakudya zolimbitsa thupi."Ananenanso kuti, “Aliyense amafunikira vitamini D kuti akhale wathanzi…Amathandiza thupi lanu kuyamwa calcium ndi phosphate, mchere uwiri wofunikira kuti mafupa ndi mano athanzi.Zimathandizanso thupi lanu kuyamwa vitamini K, vitamini wofunikira kwambiri kuti magazi aziundana.
Chifukwa chiyani Vitamini D ndi Wofunika
Dr. Jacob Hascalovici akuti, “Vitamini DIzi ndizofunikira chifukwa zimathandizira kuyamwa kwa calcium ndi phosphorous, zomwe ndizofunikira kuti mafupa akhale athanzi.Tikuphunzirabe njira zina zomwe vitamini D imathandizira, ngakhale kafukufuku woyambirira akuwonetsa kuti angathandize kuthana ndi kutupa komanso kuletsa kukula kwa maselo a khansa.
Dr.Suzanna Wong.Dokotala wovomerezeka wa Chiropractic ndi katswiri wa zaumoyo akuti, "Vitamini D imagwira ntchito ngati hormone - imakhala ndi zolandilira mu selo lililonse la thupi - zomwe zimapangitsa kuti vitamini D ikhale yofunika kwambiri yomwe mungatenge.Imathandiza ndi zotsatirazi: kupanga mafupa olimba, kulimba kwa minofu, kugwira ntchito kwa chitetezo chathupi, thanzi laubongo (nkhawa ndi kuvutika maganizo makamaka), khansa zina, matenda a shuga, kuchepa thupi ndi kupewa osteomalacia.”
Gita Castallian, MPH Public Health Analyst ku California Center for Functional Medicine akufotokoza kuti, "Vitamini D ndi michere yofunika yomwe imatithandiza kuyamwa calcium ndikulimbikitsa kukula kwa mafupa.Vitamini D imayendetsanso ntchito zambiri zama cell a thupi.Ndi anti-inflammatory antioxidant yokhala ndi neuroprotective properties zomwe zimathandizira kugwira ntchito kwa minofu, ubongo wa ubongo ndi thanzi la chitetezo cha mthupi.Monga tidawonera nthawi ya mliri wa COVID, kuchuluka kwa Vitamini D kwamunthu kunali kofunikira kwambiri kuti adziwe ngati atha kukhala pachiwopsezo komanso kukhala ndi zizindikiro zazikulu za COVID-19. ”
Zomwe Zimachitika Mukasowa Vitamini D ndi Momwe Mungapewere Kuperewera
Dr. Hascalovici akuti, "Vitamini Dkusowa kwa mafupa kungayambitse kuphwanya mafupa (osteoporosis) ndi kuthyoka pafupipafupi.Kutopa, kufooka, kupsinjika maganizo, ndi kupweteka kungakhale zizindikiro zina za kusowa kwa vitamini D. "
Dr. Wong akuwonjezera kuti, “Mukasowa Vitamini D mwina simungazindikire kuyambira pomwe - pafupifupi 50% ya anthu akusowa.Kuyezetsa magazi kumafunika kuti muwone momwe milingo yanu ilili - koma ndi ana mumayamba kuwona mawonekedwe a miyendo yowerama (rickets) ndipo mwa akuluakulu madera onse omwe ali pamwambawa angayambe kusonyeza pamene milingo yanu ili yochepa.Njira yosavuta yopewera kupereŵera ndiyo kumwa mankhwala owonjezera (4000iu patsiku) ndi kuthera nthaŵi yochuluka panja padzuwa mmene ndingathere.”
Dr. Ali akuti, "Kuchuluka kwa vitamini D komwe muyenera kumwa kumasiyana malinga ndi msinkhu wanu, kulemera kwanu, ndi thanzi lanu.Anthu ambiri ayenera kumwa vitamini D3 kapena D5 zowonjezera.Ngati muli ndi zaka zoposa 50, mungafune kuganizira za kumwa vitamini D2 kapena vitamini K2 yowonjezera.Ngati ndinu mwana kapena wachikulire amene amadya zakudya zabwino, simufunika kumwa vitamini D wambiri.
Njira Zabwino Zopezera Vitamini D
Dr. Hascalovici anati, “Ambiri aife timatha kupeza vitamini D kudzera (pang’ono) kupyola mu kuwala kwa dzuwa.Ngakhale kugwiritsa ntchito mafuta oteteza ku dzuwa ndikofunikira ndipo nthawi zambiri kumalimbikitsidwa, ambiri aife titha kupeza vitamini D wokwanira mwa kuthera mphindi 15 mpaka 30 padzuwa, nthawi zambiri masana.Kuchuluka kwa kuwala kwa dzuŵa kumadalira zinthu monga mtundu wa khungu lanu, kumene mukukhala, ndiponso ngati mungakhale ndi khansa yapakhungu.Chakudya ndi gwero lina la vitamini D, kuphatikizapo tuna, yolk ya dzira, yoghurt, mkaka wa mkaka, chimanga cholimba, bowa wosaphika, kapena madzi a malalanje.Kuonjezera kungathandizenso, ngakhale sikungakhale yankho lokhalo.”
Castallian ndi Megan Anderson, APN Namwino Wothandizira ku California Center for Functional Medicine anawonjezera kuti, "Mungathe kupeza Vitamini D m'njira zambiri, kuphatikizapo zakudya zomwe mumadya, zakudya zowonjezera, komanso kukhala ndi dzuwa.Ngakhale kuti palibe kuvomerezana kofanana kwa kuchuluka kwa vitamini D komwe anthu amafunikira, ku California Center for Functional Medicine, "timalimbikitsa odwala athu kuti ayesedwe mayendedwe awo a Vitamini D kawiri pachaka, ndipo timawona kuti mulingo woyenera kwambiri ukhale pakati pa 40. -70 chitetezo cha chitetezo cha mthupi komanso kupewa khansa.Timapeza kuti ndizovuta kwambiri kukhalabe ndi mavitamini D okwanira popanda kutenthedwa ndi dzuwa nthawi zonse komanso kuphatikiza ndi zowonjezera zokwanira.Kunena zowona, anthu ambiri amakhala kutali kwambiri ndi equator kuti supplementation ndiyofunikira kwa anthu ambiri.Izi zimatengera kuwunika kwathu kwa Vitamin D wa odwala athu pomwe sakuwonjezera.
Zomwe Muyenera Kudziwa Musanamwe Mavitamini D
Malingana ndi Dr. Hascalovici, "Kaya mumasankha mitundu yotani ya vitamini D, dziwani kuti kwa akuluakulu ambiri, pakati pa 600 ndi 1,000 IU patsiku ndi pafupifupi mlingo woyenera.Kadyedwe ka aliyense kamakhala kosiyana malinga ndi khungu lake, kumene amakhala, ndi utali umene amakhala panja, motero dokotala kapena katswiri wa kadyedwe kake akhoza kupereka chitsogozo chapadera.”
Anderson akuti, "Musanayambe kumwa mankhwala a Vitamini D, ndikofunikira kudziwa kuti mulingo wanu uli wotani popanda kuwonjezera.Podziwa izi, wothandizira zaumoyo wanu akhoza kupanga malingaliro omwe akuwunikira kwambiri.Ngati mulingo wanu uli pansi pa 30, timalimbikitsa kuyamba ndi 5000 IU ya Vitamini D3/K2 patsiku ndikuyesanso pakadutsa masiku 90.Ngati mulingo wanu uli pansi pa 20, titha kukupangirani mlingo wokulirapo wa 10,000 IU patsiku kwa masiku 30-45 ndikutsikira mpaka 5000 IU tsiku lililonse pambuyo pake.Kunena zoona ndi kuvina kwa munthu payekha kuyezetsa ndikuwonjezera ndikuyesanso kuti muwone zomwe munthu aliyense angafunike.Ndikupangira kuyesa kawiri pachaka - kamodzi m'nyengo yozizira pamene kutentha kwadzuwa kumakhala kochepa komanso chilimwe.Podziwa magawo awiriwa nthawi zosiyanasiyana pachaka, mutha kuwonjezera moyenera. ”
Ubwino Wotenga Vitamini D Wowonjezera
Dr. Hascalovici anafotokoza kuti: “Ubwino wa kumwa vitamini D umaphatikizapo kuteteza mafupa anu, kukuthandizani kukhazikika maganizo, ndiponso kulimbana ndi khansa.N’zoonekeratu kuti vitamini D n’ngofunika kwambiri ndipo thupi limavutika ngati simulikwanira.”
Dr. Wong akugawana nawo, "Zopindulitsa zimaphatikizapo chitetezo champhamvu, kuteteza mafupa ndi minofu, kuteteza ku nkhawa ndi kupsinjika maganizo, kuyendetsa bwino shuga m'magazi - kutanthauza kuti chiopsezo chochepa cha matenda a shuga, chimathandiza ndi khansa zina."
Zoyipa za Kutenga Vitamini D
Dr. Hascalovici akutikumbutsa kuti: “Sikoyenera kupitirira 4,000 IU patsiku, chifukwa vitamini D yochuluka ingayambitse nseru, kusanza, impso, kuwonongeka kwa mtima, ndi khansa.Nthawi zina, vitamini D imachuluka pakapita nthawi imatha kuyambitsa poizoni wokhudzana ndi calcium. ”
Malinga ndi Castallian ndi Anderson, "Pafupifupi, kuchuluka koyenera kwa Vitamini D kumalimbikitsidwa kwambiri.Komabe, ngati mukumwa vitamini D wochulukirapo mu mawonekedwe owonjezera, zotsatira zina zoyipa zitha kubuka, kuphatikiza:
Kusafuna kudya ndi kuwonda
Kufooka
Kudzimbidwa
Impso / kuwonongeka kwa impso
Kusokonezeka ndi kusokonezeka
Mavuto a rhythm ya mtima
Mseru ndi kusanza
Nthawi zambiri, milingo ikafika pamwamba pa 80, ndi nthawi yoti musiye zowonjezera.Izi sizili choncho pomwe zambiri zimakhala zabwinoko nthawi zonse. ”
Katswiri Wodziwa za Vitamini D
Dr. Hascalovici anati, “Vitamini D imathandiza kugwira ntchito zambiri m’thupi lonse, ndipo m’pofunika kupeza mlingo wochepera wovomerezeka patsiku.Ndikoyenera kulingalira njira yabwino yopangira izi kuti zikuchitikireni inu panokha, makamaka ngati muli ndi khungu lakuda, mumakhala kutali ndi equator, kapena muli ndi nkhawa za kudya kwanu kwa calcium. ”
Dr. Ali anati: “Chimodzi mwa zinthu zabwino kwambiri zokhudza vitamini D n’chakuti si mchere wokhawokha komanso wachilengedwe.Kupeza mlingo wovomerezeka wa vitamini D ndikosavuta, ndipo sizikuwoneka kuti kumayambitsa zovuta zilizonse.Kupeza ndalama zomwe mukufunikira sikungakhale kofunikira, makamaka ngati mukudyetsedwa mokwanira.M'malo mwake, anthu omwe alibe chakudya chokwanira komanso osakhala m'nyumba amakhala pachiwopsezo cha kusowa kwa vitamini D.Ndipo zimenezi zikhoza kukhala kalambula bwalo wa mavuto ena monga ma rickets, osteoporosis, ndi matenda a shuga.”
Nthawi yotumiza: May-07-2022