MuGreece yekare, zvaikurudzirwa kuvaka tsandanyama muimba ine zuva, uye maOlympians akaudzwa kuti vadzidzise muzuva kuti vaite zvakanakisisa. vhitamini D / tsandanyama link kare sainzi isati yanyatsonzwisiswa.
Nepo kumwe kutsvakurudza kwakaitwa pamusorovitamini D's mupiro kuhutano hwemapfupa, basa revhitamini yezuva muhutano hwetsandanyama yakakoshawo.Uchapupu hunoratidza kuti vitamini D inobata basa rinokosha mumabasa akawanda emaskeletal muscle - kusanganisira kukura kwekutanga, kuwanda, kushanda uye metabolism.
Vitamin D receptors (VDRs) yakawanikwa mune skeletal tsandanyama (mhasuru pamapfupa ako anokubatsira kufamba), zvichiratidza kuti vhitamini D inoita basa rakakosha pakuchengetedza tsandanyama fomu uye basa.
Kana iwe uchifunga kuti vhitamini D haisi yako yekutanga musculoskeletal hutano hwekutanga nekuti hausi nyanzvi yekumhanya, funga zvakare: Skeletal tsandanyama inoumba inenge 35% yehuremu hwese hwemuviri muvakadzi uye 42% muvarume, zvichiita kuti uve muviri Zvinhu zvakakosha. mukugadzirisa, metabolism uye basa remuviri.Mazinga evhitamini D akakwana anokosha kune utano hwakanaka, pasinei nokuti unoshandisa sei.
Maererano nesaenzi yezvekudya kwemasculoskeletal musculoskeletal Christian Wright, Ph.D., vhitamini D inodzora nzira dzakawanda dzemaserura uye mabasa anochengetedza hutano hwetsandanyama, senge skeletal tsandanyama kusiyanisa (kureva, kupatsanura masero anosarudza kuve tsandanyama masero!), kukura, uye kunyange kuberekwa patsva."Kuva nemazinga akakwana evhitamini D kwakakosha pakugadzirisa mabhenefiti evitamini Dzvemhasuru," Wright akadaro. (Zvimwe nezvemazinga evhitamini D.)
Chidzidzo chacho chinotsigira kunzwisisa kwake kuti vitamini D inovandudza kushanda kwemhasuru (kureva inogadzirisa kushayikwa) kune vanhu vane vhitamini D inoshaya. Kushaikwa kweVitamin D uye kusakwana kunokanganisa 29% uye 41% yevakuru veUS, zvichiteerana, uye chikamu chikuru chevanhu veUS vaigona. kubatsirwa kubva kune hutano hunobatsira hwemhasuru hunotsigirwa nehuwandu hune hutano hwevhitamini D.
Pamusoro pemhedzisiro yayo yakananga pahutano hwemhasuru, vhitamini D inobatsirawo kuchengetedza calcium homeostasis.Uku kudyidzana kwevhitamini-mineral kwakakosha pakudhonzwa kwemhasuru - kusimba, kupfupisa kana kurebesa tsandanyama kuti uite basa remuviri.
Izvi zvinoreva kuenda kugym (kana iyi yekutamba-break workout yatinoda) haisiriyo chete nzira yakakosha yekubatsirwa nerutsigiro rwehutano hwetsandanyama - vhitamini D inokubatsira kuita zvese kubva pakubika kofi mangwanani kusvika kumhanya kunobata chitima usiku. Tora chikamu mukurovedza muviri kwaunosarudza.
Huwandu hwetsandanyama yetsandanyama, tsandanyama yemwoyo, uye tsandanyama yakatsetseka mumuviri wako inoumba tsandanyama yako, uye unoda zvakakwana.vitamini Dkwehupenyu hwako kuti uchengetedze huwandu hune hutano.
Musoro wepamusoro unobatanidza nehuwandu hwehutano hunobatsira, kusanganisira kuderedza kurasikirwa kwemhasuru nezera, kuvandudza metabolism, uye kunyange kuwedzera hupenyu.Ichokwadi, mune 2014 kliniki yekudzidza, vanhu vakwegura vane mhasuru yakawanda vakawanikwa vachirarama kwenguva yakareba kupfuura avo vane mhasuru shoma. misa, rakabudiswa muAmerican Journal of Medicine.
Kuchengetedza hutano hwakanaka hwemhasuru hakusi nyore sekuwedzera mamwe vhitamini D pakudya kwako (kashoma kupa zvakakwana zvevhitamini yakakosha yakanyungudika kuti inokanganisa vhitamini D yako uye hutano nenzira ine musoro) .Kunyange zvazvo vhitamini D yekuwedzera inzira yakangwara yekuwana nayo vhitamini D. kuwana nekuchengetedza kukwana kwehupenyu hwese vhitamini D, mhasuru yako inozobatsirwawo kubva kune yakazara nutrient-dense dietary pattern (ine kunyanya kutariswa kwepamusoro-mhando uye yakakwana mapuroteni) uye kugara uchisimbisa muviri.
Pamusoro pezvo, zvinhu zvakawanda zvemuviri wemunhu wega wega (% yemafuta, bhonzo, uye tsandanyama) zvinokanganisa huwandu hwevhitamini D inodiwa.
Ashley Jordan Ferira, Ph.D., mbg's Nutrition Scientist uye Mutevedzeri weMutungamiriri weScientific Affairs, RDN vakambotaura kuti: “Kufutisa kana kuwanda kwemafuta chinhu chakakosha pakuumbwa kwemuviri (sekuonda uye kusimba kwebhonzo).D chimiro chaive chakabatana zvisina kunaka (kureva, kufutisa kwakanyanya, kuderera kwevhitamini D mazinga).
Zvikonzero zveizvi zvakasiyana-siyana, "zvinosanganisira kukanganisa mukuchengetedza, dilution uye yakaoma mhinduro loops," Ferra akatsanangura. Akaenderera mberi achiti, "Chinhu chikuru ndechekuti adipose tissue inowanzochengeta mafuta-soluble compounds, akadai sevhitamini D. kuitira kuti chikafu chakakosha ichi chisatenderedzwa zvishoma uye chishandiswe kutsigira masero, matishu uye nhengo dzemuviri wedu. "
Pamusoro pezvo, vhitamini D inoratidzika kunge iine bhenefiti shoma pane tsandanyama kana mamiriro akakwana asvika, maererano naWright. , "Wright akadaro." Asi sekuseka kwaFerira, "Uyo ungave mubvunzo wakanaka, sezvo vanopfuura 93 muzana yevaAmerica vasingatombowana 400 IU yevhitamini D3 pazuva."
Izvi zvinorevei kwatiri? Zvakanaka, pane uchapupu hwokuti kune avo vasina kana kuti vasina mavhitaminzi anokosha (zvakare, 29% uye 41% yevakuru veUnited States, maererano), vitamin D supplementation inogona kuvandudza zvikuru mhasuru, saka inokosha. chikamu chehuwandu hweUS chinogona kubatsirwa kubva kune vhitamini D yekuwedzera.D vanobatsirwa kubva kune imwe vhitamini D kuwedzera kudya kwavo kwezuva nezuva.
Hongu, kutombopfuura chikumbaridzo chevhitamini D kusakwana (30 ng/ml) hachisi chinangwa chekuzadzisa, asi muganhu wekudzivisa.
Mirira, mirira - chii chaizvo chinonzi skeletal tsandanyama metabolism? Zvakanaka, inzira yakanyatsorongeka inosanganisira kutaurirana pakati pemasero edziviriro nemasero emhasuru.
Skeletal tsandanyama metabolism inonyanya kutsamira pane oxidative simba remitochondria, uye maererano naWright, vhitamini D yakaratidzwa inokanganisa zvinhu zvesimba metabolism, senge mitochondrial density uye basa.
Kuwedzera saizi uye nhamba ye mitochondria, masimba emusero (nekuda kwekirasi yechikoro chebhayoroji), inobatsira mitochondria kushandura simba (kureva, chikafu chatinodya zuva rese) kuita ATP, mutakuri mukuru wesimba muchitokisi. Zvose zvinopindura uye kushanda nesimba.Iyi nzira, inonzi mitochondrial biogenesis, inoita kuti mhasuru dzako dzishande nesimba kwenguva refu.
"Kuwedzera vhitamini D kunowedzera kunowedzera mitochondrial biosynthesis, kushandiswa kweokisijeni, uye phosphate uptake, nekuderedza kushungurudzika kwehutano," anotsanangura kudaro Wright.Mune mamwe mazwi, vhitamini D inobatsira kumetabolism ye skeletal tsandanyama uye inotsigira tsandanyama masero ane hutano, achivaita vechikwata vane simba vedu uye yedu yezuva nezuva kurovedza muviri uye hutano hwese.
Vitamin D inoita basa rakakosha rekudya muhutano hwetsandanyama yedu, kwete chete patinoita maekisesaizi, asiwo mukuita zvemazuva ese uye kuita basa.Kuwanda kwevhitamini D kusakwana muUnited States kwakaita kuti vhitamini D uye tsandanyama zvibatanidze musoro unokosha.Zvakawanikwa, nepo tsvakiridzo ichienderera mberi, zviri pachena kuti mazinga evhitamini D akakwana anobatsira kune hutano hwemusculoskeletal uye basa.
Sezvo zvisingaite kudzoreredza mazinga evhitamini D nechikafu uye nechiedza chezuva chete, vhitamini D yekuwedzera zvakare yakakosha kutariswa paunenge uchiedza kuwana hutano hwakakwana hwemhasuru.Pamusoro pekuunza mazinga anoshanda eVitamin D3 (5,000 IU) kubva kune yakagadzikana organic algae, mindbodygreen's Vitamin D3 Potency + yakagadziridzwa neyakavakwa-mukati yekuyamwisa tekinoroji kutsigira tsandanyama yako, pfupa, immune uye hutano hwese.
Kunyangwe iwe uchidzidzira maOlympics, kuedza kugona yoga handstands, kana kungotarisa kutsigira zvaunoita zvezuva nezuva, funga (yakaongororwa uye yakakurudzirwa nenyanzvi) vhitamini D yekuwedzera - tsandanyama dzako dzichakutenda!
Nguva yekutumira: Chivabvu-09-2022