KwiGrisi yamandulo, kwakucetyiswa ukuba kwakhiwe izihlunu kwigumbi elinelanga, kwaye iiOlympians zaxelelwa ukuba ziqeqeshe elangeni ukuze zisebenze kakuhle. i-vitamin D / ikhonkco lemisipha ixesha elide ngaphambi kokuba isayensi iqondwe ngokupheleleyo.
Ngelixa uphando oluninzi lwenziwe kwiivithamin D'igalelo kwimpilo yethambo, indima yevithamini yelanga kwimpilo yemisipha ibaluleke kakhulu.Ubungqina bubonisa ukuba i-vitamin D idlala indima ebalulekileyo kwimisebenzi emininzi yemisipha - kuquka ukuphuhliswa kwangaphambili, ubunzima, umsebenzi kunye nemetabolism.
I-Vitamin D receptors (i-VDRs) ifunyenwe kwi-muscle ye-skeletal (imisipha emathanjeni akho ekunceda ukuba uhambe), iphakamisa ukuba i-vitamin D idlala indima ebalulekileyo ekugcineni ifom ye-muscle kunye nomsebenzi.
Ukuba ucinga ukuba ivithamin D ayisiyiyo ephambili kwimpilo yakho ye-musculoskeletal kuba awuyombaleki oyingcali, cinga kwakhona: Isihlunu samathambo senza malunga ne-35% yobunzima bomzimba wonke kubasetyhini kunye ne-42% emadodeni, iyenza ibe ngumzimba Izinto ezibalulekileyo. ekubunjweni, i-metabolism kunye nokusebenza komzimba.Amanqanaba aneleyo e-vitamin D ayimfuneko kwimisipha enempilo, kungakhathaliseki ukuba uyisebenzisa njani.
Ngokutsho kwenzululwazi ye-musculoskeletal ye-musculoskeletal uChristian Wright, Ph.D., i-vitamin D ilawula iindlela ezininzi zeselula kunye nemisebenzi egcina impilo ye-muscle, njengokuhlukana kwemisipha ye-skeletal (oko kukuthi, ukwahlula iiseli zigqiba ekubeni zibe ziiseli ze-muscle!), Ukukhula, kunye nokuhlaziywa kwakhona."Ukuba namanqanaba aneleyo evithamin D kubalulekile ekwandiseni izibonelelo zeivithamin Dkwizihlunu,” utshilo uWright.(Ngakumbi malunga namanqanaba evithamin D.)
Uphononongo luxhasa ingqiqo yakhe yokuba i-vitamin D iphucula umsebenzi we-muscle (oko kukuthi ilungisa ukusilela) kubantu abane-vitamin D. Ukungabikho kwe-vitamin D kunye nokusilela kuchaphazela i-29% kunye ne-41% yabantu abadala base-US, ngokulandelanayo, kunye nenxalenye enkulu yabantu base-US. inzuzo kwimpilo yemisipha exhaswa ngamanqanaba asempilweni kavithamini D.
Ukongeza kwimiphumo ethe ngqo kwimpilo yemisipha, i-vitamin D inceda kwakhona ukugcina i-calcium homeostasis.Le ntsebenziswano ye-vitamin-mineral ibalulekile ekunciphiseni kwemisipha - ukuqina, ukunciphisa okanye ukwandiswa kwemisipha ukufezekisa umsebenzi womzimba.
Oko kuthetha ukuya kwindawo yokuzivocavoca (okanye lo mdaniso-ikhefu lokuzilolonga esiwuthandayo) ayisiyiyo kuphela indlela ephambili yokuzuza kwinkxaso yempilo yezihlunu - ivithamin D ikunceda wenze yonke into ukusuka ekuphekeni ikofu ekuseni ukuya kubaleka ukuya kubamba uloliwe ebusuku. Thatha inxaxheba kumthambo ozikhethele wona.
Isixa esipheleleyo se-skeletal muscle, imisipha yenhliziyo, kunye nemisipha egudileyo emzimbeni wakho yenza ubunzima bakho bemisipha, kwaye ufuna okwaneleyo.ivithamin Dubomi bakho bonke ukugcina ipesenti esempilweni.
Ubunzima bomzimba obuphezulu bunxulunyaniswa neenzuzo ezininzi zempilo, kubandakanywa ukunciphisa ukulahleka kwemisipha kunye nobudala, ukuphucula imetabolism, kunye nokwandisa ubomi. ubunzima, epapashwe kwi-American Journal of Medicine.
Ukugcina ubunzima be-muscle enempilo akulula njengokongeza i-vitamin D ekudleni kwakho (inqabile ukunika ngokwaneleyo i-vitamin e-fat-soluble vitamin ukuchaphazela isimo sakho se-vitamin D kunye nempilo ngendlela enentsingiselo) .Nangona ukuxhaswa kwe-vitamin D kuyindlela ehlakaniphile ukufezekisa kunye nokugcina ukufaneleka kwe-vitamin D ubomi bonke, ubunzima bakho bemisipha buya kuxhamla kwipatheni yokutya okunomsoco (ngokugxininisa ngokukodwa kwiprotheni ephezulu kunye neyoneleyo) kunye nomsebenzi oqhelekileyo womzimba.
Ukongezelela, iinkalo ezininzi zokwakheka komzimba womntu ngamnye (ipesenti yamafutha, ithambo, kunye nezihlunu) zichaphazela inani le-vitamin D elifunekayo.
U-Ashley Jordan Ferira, i-Ph.D., iNzululwazi yeZondlo zembg kunye noSekela Mongameli weMicimbi yezeNzululwazi, i-RDN ngaphambili wabelane ngayo: "Ukutyeba kakhulu okanye ubunzima bomzimba yinkalo ephambili yokwakheka komzimba (njengobunzima obuncinci kunye nokuxinana kwamathambo).Ubume be-D babunxulunyaniswa kakubi (oko kukuthi, ukutyeba okuphezulu, amanqanaba asezantsi evithamini D).
Izizathu zoku zahluka, "zibandakanya ukuphazamiseka kwindawo yokugcina, ukuhlanjululwa kunye ne-complex feedback loops," uFerra wachaza. Waqhubeka wathi, "Into ephambili kukuba izicubu ze-adipose zivame ukugcina iikhompawundi ezinyibilikayo ezinamafutha, njenge-vitamin D; ukuze esi sondlo siyimfuneko singajikelezi kakhulu kwaye sisebenze ukuxhasa iiseli, izicubu kunye namalungu omzimba wethu. "
Ukongeza, ivithamin D ibonakala inenzuzo encinci eyongezelelweyo kubunzima bemisipha emva kokuba imeko eyaneleyo ifikelelwe, ngokutsho kukaWright. , "Utshilo u-Wright. Kodwa njengoko u-Ferira eqhula, "Loo ingaba ngumbuzo olungileyo, kuba ngaphezu kwe-93 pesenti yabantu baseMelika abafumani ne-400 IU ye-vitamin D3 ngosuku."
Kuthetha ukuthini oku kuthi? Ewe, kukho ubungqina bokuba abo banqongopheleyo okanye abanqongopheleyo kwiivithamini ezibalulekileyo (kwakhona, i-29% kunye ne-41% yabantu abadala base-US, ngokulandelanayo), ukuxhaswa kwe-vitamin D kunokuphucula kakhulu ubunzima bemisipha, ngoko okubalulekileyo inxalenye yabemi base-US banokuzuza kwi-vitamin D supplementation.D bazuza kwivithamin D ethile ukongeza kwisondlo sabo semihla ngemihla.
Kakade ke, ngokulambisa ukugqitha umda wokusilela kwevithamin D (30 ng/ml) akusiyo injongo yokuyifeza, kodwa ngumda wokuphepha.(Ngakumbi malunga namanqanaba e-vitamin D kwimpilo yobomi bonke.)
Yima, linda - yintoni kanye kanye i-metabolism yezihlunu zamathambo? Ewe, yinkqubo elungelelaniswe kakhulu ebandakanya unxibelelwano phakathi kweeseli zomzimba kunye neeseli zezihlunu.
I-metabolism ye-skeletal muscle ixhomekeke kakhulu kwi-oxidative umthamo we-mitochondria, kwaye ngokutsho kukaWright, i-vitamin D ibonakaliswe ukuba inefuthe kwimiba ye-metabolism yamandla, njenge-mitochondrial density and function.
Ukwandisa ubungakanani kunye nenani le-mitochondria, i-powerhouses yeseli (enkosi kwiklasi yebhayoloji yesikolo esiphakamileyo), inceda i-mitochondria iguqule amandla (oko kukuthi, ukutya esikutyayo imini yonke) kwi-ATP, eyona nto ithwala amandla kwiseli. Wonke umsebenzi ophendulayo kunye nonzima.Le nkqubo, ebizwa ngokuba yi-mitochondrial biogenesis, yenza izihlunu zakho zisebenze nzima ixesha elide.
"Ukwandisa i-vitamin D ekugxininiseni kwandisa i-mitochondrial biosynthesis, ukusetyenziswa kwe-oksijini, kunye ne-phosphate uptake, ngelixa kunciphisa uxinzelelo lwe-oxidative," kuchaza uWright.Ngamanye amazwi, ivithamin D inegalelo kwimisebenzi yemetabolism yesihlunu samathambo kwaye ixhasa iiseli zezihlunu ezisempilweni zizonke, zibenza babe ngamaqabane anamandla kuthi kunye nomthambo wethu wemihla ngemihla kunye nempilo iyonke.
I-Vitamin D idlala indima ebalulekileyo yezondlo kwimpilo yemisipha yethu, kungekhona nje xa senza umthambo, kodwa nakwimisebenzi yomzimba yemihla ngemihla kunye nomsebenzi.Ukuxhaphaka kokungabikho kwe-vitamin D e-United States kwenze ukuba i-vitamin D kunye ne-muscle idibanise isihloko esibalulekileyo.Iziphumo, ngelixa uphando luqhubeka, kuyacaca ukuba amanqanaba aneleyo e-vitamin D anegalelo kwimpilo ye-musculoskeletal kunye nomsebenzi.
Ekubeni phantse akunakwenzeka ukubuyisela amanqanaba e-vitamin D ngokutya kunye nokukhanya kwelanga kuphela, ukuxhaswa kwe-vitamin D kukwayinto ebalulekileyo yokuqwalaselwa xa uzama ukufezekisa impilo efanelekileyo yemisipha.Ukongeza ekunikezeni amanqanaba asebenzayo eVithamin D3 (5,000 IU) evela kwi-algae ephilayo ezinzileyo, i-Mindbodygreen's Vitamin D3 Potency + iphuculwe ngetekhnoloji yokufunxa eyakhelwe-ngaphakathi ukuxhasa imisipha yakho, amathambo, omzimba kunye nempilo jikelele.
Nokuba uziqeqeshela iiOlimpiki, uzama ukugqwesa i-yoga handstands, okanye ujonge nje ukuxhasa imisebenzi yakho yemihla ngemihla, qwalasela (iphononongwe kwaye yacetyiswa ziingcali) izongezo zevithamin D - izihlunu zakho ziya kukubulela!
Ixesha lokuposa: May-09-2022