Kune avo vanodzidzira muzuva kana kutotora mamwe ma supplements, the vitamini D inogona kuwedzera kuonda kwemuviri wako, kana saka zvinopa zano ongororo ichangobva kuitika.
Rakadhindwa muAnnals of Nutrition & Metabolism, tsvakiridzo yakatsvaga kujekesa kana gore rimwe rekuwedzera vhitamini D ringave nemhedzisiro inoyerwa pakuumbwa kwemuviri uye mazinga ekusimba muvakuru vane hutano.
Vatsvakurudzi vanobva kuChina neJapan vakatsvaga vatori vechikamu 95, vachipa hafu yavo 420 IU yevhitamini D3 zuva rega rega kwegore, asi imwe hafu yakagamuchira placebo. Pakupera kwegore, kuonda kwemuviri uye muzana mafuta emuviri zvakaenzaniswa nedata pakutanga kwegore. Vakaongororawo kusimba kwemuviri vachishandisa simba rekubata ruoko, simba rekuwedzera gumbo, uye cardiorespiratory fitness.
Vakaona kuti avo vakatora supplement vaive nayo kuwedzera kukuru kwemuviri wakaonda, iyo inoverengwa nekubvisa mafuta emuviri kubva pahuremu hwemuviri wose, nepo boka re placebo rakanga risina kuchinjwa. Kumapoka ose maviri, hapana mutsauko wakaonekwawo nematanho ari pamusoro ehutano hwemuviri.
Vitamin D inokanganisa sei tsandanyama dzedu?
Mhedzisiro yacho ingangove nekuti skeletal muscle ine receptors yevhitamini D izvo zvinobatsira kudzora kushanda kwemhasuru uye kuita, sezvakakurudzirwa netsvakiridzo yapfuura.
Kunyange zvazvo chidzidzo ichi chakagumisa kuti pakanga pasina kuchinja musimba remasumbu ne vitamin D, zvimwe zvidzidzo zvakaratidza kuti kuvandudzwa kwemuviri wakaonda kunogona kuvandudza kushanda kwemhasuru. Semuenzaniso, chidzidzo che2017, chakaburitswa mupepanhau PLOS One, chakacherekedza izvozvo pane chinongedzo pakati pemazinga akaderera evhitamini D uye kurasikirwa kwesimba remhasuru, kunyanya muvanhu vakuru. Imwe ongororo mumagazini yeBone Reports yakataura kuti vhitamini D yakagara ichiratidzwa nekuda kwekubatsira kwayo pahutano hwemapfupa, asi ikozvino iri kuwedzera kuzivikanwa nebasa rayo mukushanda kwemisungo, kunyanya nekurwadziwa kwetsandanyama uye kushaya simba.
Kunyange supplements Vanogona kubatsira mumwedzi yechando kune vanhu vanogara munzvimbo dzinotonhora kana nzvimbo dzekuchamhembe, zvakakoshawo kuwana vhitamini D mune yayo inowanikwa zvakanyanya: Zuva.
Tinoramba tichidzidza zvakawanda nezve vitamin D uye mabhenefiti ayo. Akaderera mazinga ave achizivikanwa kuti anobatanidzwa nezvose kubva kune hurombo hwehutano hwemoyo kusvika kudzikisira immune function. Kana iwe uri kunyura zuva, nenzira inonzwisisika, mukana uri iwewo. shanda zvakanyanya, saka zvinobatsira zvakapetwa kaviri.
Kana ukasarudza zvekuwedzera, pachine gakava pamusoro pekuti ingani vhitamini D yaunoda zuva nezuva. Mari inokurudzirwa zuva nezuva i600 IU, asi Endocrine Society inokurudzira kudya zvingangove zvakakwirira zvakanyanya zve1.500 kusvika ku2.000 IU pazuva.
Pamusoro pekuwana zvimwe, tsvaga zvokudya zvakaita seswordfish, salmon, tuna, mukaka, yogati, mazai, uye chizi kuti uwane vhitamini yakakwana. Kana iwe uchinetseka kuti iwe unogona kunge uri mune rumwe rudzi rwekushomeka, zvinokurudzirwa kuti mazinga ako atariswe pane yako inotevera yemuviri, sezvo kuongororwa ropa ndiyo nzira chete yekuziva chokwadi. Bvunza chiremba wako usati watora chero chekuwedzera, zvakare.