EGreece yasendulo, kwakutuswa ukwakha imisipha egumbini elinelanga, futhi ama-Olympians atshelwa ukuba aziqeqeshe elangeni ukuze enze kahle kakhulu. i-vitamin D / isixhumanisi semisipha isikhathi eside ngaphambi kokuba isayensi iqondwe ngokugcwele.
Ngenkathi ucwaningo olwengeziwe lwenziwe kuuvithamini DIqhaza elibalulekile empilweni yamathambo, indima yevithamini yelanga empilweni yemisipha ibaluleke ngendlela efanayo.Ubufakazi buthi uvithamini D udlala indima ebalulekile emisebenzini eminingi yemisipha yamathambo - okuhlanganisa ukukhula kwangaphambi kwesikhathi, isisindo, ukusebenza kanye ne-metabolism.
Kuye kwatholakala ama-vitamin D receptors (VDRs) emisipha yamathambo (imisipha emathanjeni akho ekusiza ukuthi uhambe), okuphakamisa ukuthi uvithamini D udlala indima ebalulekile ekugcineni isimo semisipha nokusebenza.
Uma ucabanga ukuthi i-vitamin D ayiyona into ehamba phambili empilweni yakho ye-musculoskeletal ngoba ungeyena umsubathi oqeqeshiwe, cabanga futhi: Imisipha yamathambo yenza cishe u-35% wesisindo somzimba esiphelele kwabesifazane kanye nama-42% emadodeni, okwenza kube umzimba Izici ezibalulekile. ekubunjweni, umzimba kanye nokusebenza komzimba.Amazinga e-vitamin D anele abalulekile emisipha enempilo, kungakhathaliseki ukuthi uyisebenzisa kanjani.
Ngokusho kukasosayensi we-musculoskeletal okunomsoco u-Christian Wright, Ph.D., i-vitamin D ilawula izindlela eziningi zamaselula nemisebenzi egcina impilo yemisipha, njengokuhlukana kwemisipha yamathambo (okungukuthi, amaseli ahlukanisayo anquma ukuba amangqamuzana emisipha!), ukukhula, ngisho nokuvuselelwa.“Ukuba namazinga anele kavithamini D kubalulekile ekwandiseni izinzuzo ze-vitamin Duvithamini Dyemisipha,” kusho u-Wright.(Okwengeziwe mayelana namazinga kavithamini D.)
Ucwaningo lusekela ukuqonda kwakhe ukuthi i-vitamin D ithuthukisa ukusebenza kwemisipha (okungukuthi ilungisa ukuntula) kubantu abanokuntuleka kwe-vitamin D. Ukuntuleka kwe-Vitamin D nokuntuleka kuthinta i-29% kanye ne-41% yabantu abadala base-US, ngokulandelana, futhi ingxenye enkulu yabantu base-US bangakwazi. zuza ezinzuzweni zezempilo zemisipha ezisekelwa amazinga anempilo kavithamini D.
Ngaphezu kwemiphumela yayo eqondile empilweni yemisipha, uvithamini D usiza nokugcina i-calcium homeostasis.Lokhu kubambisana kwe-vitamin-mineral kubalulekile ekufinyezeni kwemisipha - ukuqina, ukufinyezwa noma ukunwetshwa kwemisipha ukuze kufezeke umsebenzi womzimba.
Lokho kusho ukuthi ukuya ejimini (noma lokhu kuzivivinya kwekhefu lomdanso esikuthandayo) akuyona ukuphela kwendlela eyisihluthulelo yokuzuza ekusekeleni impilo yemisipha - uvithamini D ukusiza ukuthi wenze yonke into kusukela ekwenzeni ikhofi ekuseni ukuya ekugijimeni ekubambeni isitimela ebusuku. Bamba iqhaza ekuzilolongeni ozikhethele.
Inani eliphelele lemisipha yamathambo, imisipha yenhliziyo, nemisipha ebushelelezi emzimbeni wakho yenza imisipha yakho, futhi udinga ngokwanele.uvithamini Dkuyo yonke impilo yakho ukuze ugcine iphesenti elinempilo.
Isisindo somzimba esiphezulu sihlotshaniswa nezinzuzo eziningi zezempilo, okuhlanganisa ukunciphisa ukulahlekelwa kwemisipha ngokukhula, ukuthuthukisa imetabolism, ngisho nokwandisa isikhathi sokuphila.Eqinisweni, esifundweni somtholampilo sango-2014, abantu abadala asebekhulile abanesisindo esiningi semisipha batholakala ukuthi baphila isikhathi eside kunalabo abanemisipha encane. mass, eyanyatheliswa kuyi-American Journal of Medicine.
Ukugcina imisipha enempilo enempilo akulula njengokwengeza uvithamini D ekudleni kwakho (akuvamile ukunikeza ivithamini ebalulekile encibilikayo enamafutha ukuze kuthinte isimo sakho se-vitamin D nempilo ngendlela enengqondo). Nakuba ukwengezwa kwe-vitamin D kuyindlela ehlakaniphile yokwenza ukufeza futhi ugcine ukwanela kwe-vitamin D impilo yonke, isisindo sakho semisipha sizophinde sizuze kuphethini yokudla okunomsoco jikelele (ngokugxila ikakhulukazi kumaprotheni asezingeni eliphezulu nanele) nokusebenza komzimba okuvamile.
Ngaphezu kwalokho, izici eziningi zokwakheka komzimba womuntu ngamunye (% wamafutha, amathambo, nemisipha) zithinta inani likavithamini D elidingekayo.
Ashley Jordan Ferira, Ph.D., Nutrition Scientist wembg kanye nePhini Likamongameli Wezindaba Zesayensi, i-RDN wabelane ngaphambilini: “Ukukhuluphala noma ukukhuluphala kwamafutha omzimba kuyisici esibalulekile sokwakheka komzimba (okufana nesisindo somzimba nokuminyana kwamathambo).Isimo sika-D sasihlobene kabi (okungukuthi, ukukhuluphala okuphezulu, amazinga aphansi kavithamini D).
Izizathu zalokhu zihlukahlukene, “ezihilela ukuphazamiseka endaweni yokugcina izinto, ukuhlanjululwa kanye nezihibe eziyinkimbinkimbi zempendulo,” uFerra wachaza. ukuze lesi sakhi esibalulekile singasakazwa kancane futhi sisebenze ukuze sisekele amangqamuzana, izicubu nezitho zomzimba wethu.”
Ukwengeza, u-vitamin D ubonakala enenzuzo encane eyengeziwe ku-muscle mass uma isimo esanele sifinyelelwa, ngokusho kuka-Wright. ,” kusho u-Wright. Kodwa njengoba uFerira encokola, “Lowo kungaba umbuzo omuhle, njengoba abantu baseMelika abangaphezu kwamaphesenti angu-93 abatholi ngisho no-400 IU kavithamini D3 ngosuku.”
Kusho ukuthini lokhu kithi? Hhayi-ke, kunobufakazi bokuthi kulabo abaswele noma abangenawo amavithamini abalulekile (futhi, i-29% kanye ne-41% yabantu abadala base-US, ngokulandelana), ukuxhaswa kwe-vitamin D kungathuthukisa kakhulu imisipha, ngakho-ke okuphawulekayo ingxenye yabantu base-US bangazuza ekufakeni i-vitamin D.D bayazuza kwamanye amavithamini D ukuze bangezele ukudla kwabo kwansuku zonke.
Yebo, ukweqa kancane umkhawulo wokuntuleka kwevithamini D (30 ng/ml) akuwona umgomo okufanele uwufinyelele, kodwa umkhawulo okufanele uwugweme.(Okwengeziwe mayelana namazinga kavithamini D wempilo yonke yokuphila.)
Linda, linda – iyini ngempela i-metabolism yemisipha yamathambo? Hhayi-ke, inqubo ehlangene kakhulu ehlanganisa ukuxhumana phakathi kwamaseli omzimba namaseli emisipha.
I-metabolism yemisipha yamathambo incike kakhulu emandleni we-oxidative we-mitochondria, futhi ngokusho kuka-Wright, uvithamini D uboniswe ukuthi uthonya izici ze-metabolism yamandla, njengokuminyana kwe-mitochondrial nokusebenza.
Ukwandisa usayizi nenani le-mitochondria, amandla eseli (sibonga ikilasi le-biology yesikole samabanga aphezulu), kusiza i-mitochondria ukuguqula amandla (okungukuthi, ukudla esikudla usuku lonke) ku-ATP, umthwali omkhulu wamandla esitokisini. Wonke umsebenzi osabelayo futhi onzima.Le nqubo, ebizwa ngokuthi i-mitochondrial biogenesis, yenza imisipha yakho isebenze kanzima isikhathi eside.
"Ukwandisa ukugxila kwe-vitamin D kwandisa i-mitochondrial biosynthesis, ukusetshenziswa kwe-oksijeni, nokuthatha i-phosphate, kuyilapho kunciphisa ukucindezeleka okwenziwe nge-oxidative," kuchaza u-Wright.Ngamanye amazwi, uvithamini D unomthelela ekusebenzeni kwe-metabolic kwemisipha yamathambo futhi usekela amangqamuzana anempilo yemisipha, okuwenza abe ozakwethu beqembu abanamandla kithi kanye nokuzivocavoca kwethu kwansuku zonke kanye nempilo yonke.
I-Vitamin D idlala indima ebalulekile yokudla okunempilo empilweni yethu yemisipha, hhayi kuphela lapho sizivocavoca, kodwa futhi emsebenzini womzimba wansuku zonke kanye nomsebenzi.Ukusabalala kokuntuleka kwe-vitamin D e-United States kwenze i-vitamin D ne-muscle ixhumanisa isihloko esibalulekile.Okutholakele, ngenkathi ucwaningo lusaqhubeka, kuyacaca ukuthi amazinga e-vitamin D anele anomthelela empilweni nasemisebenzini yemisipha.
Njengoba cishe kungenakwenzeka ukubuyisela amazinga kavithamini D ngokudla nangokukhanya kwelanga kuphela, ukuxhaswa kwe-vitamin D nakho kuwukucatshangelwa okubalulekile lapho uzama ukuzuza impilo enhle yemisipha.Ngaphezu kokuletha amazinga asebenzayo e-Vitamin D3 (5,000 IU) evela ku-algae esimeme, I-Vitamin D3 Potency+ ye-mindbodygreen yenziwe kahle ngobuchwepheshe bokumuncwa obakhelwe ngaphakathi ukuze isekele imisipha yakho, amathambo, amasosha omzimba kanye nempilo ejwayelekile.
Kungakhathaliseki ukuthi uziqeqeshela ama-Olympics, uzama ukuba ingcweti kokuma kwezandla kwe-yoga, noma ufuna nje ukusekela imisebenzi yakho yansuku zonke, cabanga (okubuyekezwe futhi kwatuswa ochwepheshe) izithasiselo zikavithamini D - imisipha yakho izokubonga!
Isikhathi sokuthumela: May-09-2022