Munguva yezhizha zviri nyore kuwana vhitamini D yakakwana masikati, inozivikanwawo se "vitamini yezuva." Asi kana chando chasvika, chiedza chemasikati chinova chipfupi uye kufamba kunowedzera kukasviba. Zvinogoneka kuti tiri kufunga nezve kuwedzera ma supplements kana chikafu chine mineral iyi.
Muviri unogadzira vhitamini D zvakasununguka kana uchinge waiswa kune zuva rakananga. Tinogona zvakare kuwana vhitamini D kubva kune zvimwe zvekudya uye zvekuwedzera kuti tive nechokwadi chakakwana chevhitamini muropa. Vitamin D ine mabasa akati wandei akakosha. Kuwana zvakakwana kwakakosha pakukura uye kukura kwemapfupa nemeno, pamwe nekuvandudza kudzivirira kune zvimwe zvirwere.
Chii chinonzi vitamini D?
Murume uyu ane vitamin mafuta soluble Inotamba mabasa akawanda mumuviri, uye inosanganisira mavitamini D1, D2, uye D3. Iwe unogona kunge uchizviziva nekuda kwekugadzirisa kwayo muhutano hwemapfupa, uye nepo mapfupa akasimba akakosha kune vatambi, vitamini D inofanirwawo Calcium inotora uye basa rekukurumidza twitch tsandanyama fibers. Inogadzirisawo anopfuura zviuru zviviri zvemajini anobatanidzwa mukukura kwesero, immune function, uye protein synthesis.
Kana tikatsvaga chikafu chine madosi makuru eiyi mineral, unogona kudya:
- Hove dzine mafuta, dzakadai sesaumoni
- Rainbow trout
- mukaka wakasimbiswa
- Zviyo zvakasimbiswa
- mazai ane yolks
- Howa machena machena akafumurwa nechiedza che ultraviolet
- Zvigadzirwa zvemukaka zvakaita seyogati uye chizi.
- Yakasimbiswa muto weorenji
Inokurudzirwa dose
Iyo inokurudzirwa kudyiwa kwezuva nezuva kwevhitamini D ndeye 600 IU / zuva kuvana nevakuru kusvika kumakore makumi manomwe ezera. Nekudaro, nyanzvi dzakawanda dzinobvunza kana mari iyi yakakwana, kunyanya kune mamwe mabasa kunze kwehutano hwemapfupa uye kuita kwemitambo.
Inokurudzirwa pakati 1.500 uye 2.000 IU al zuva kuvanhu vasingawani nguva yakakwana yezuva pasina dziviriro, iyo yakaenzana neshanu (yevanhu vane chiedza kana kuti vane ganda rakapfava) kusvika ku30 (kune ganda dema) maminitsi ezuva repakati pezuva pamaoko, makumbo, uye musana kaviri kana katatu a vhiki pasina sunscreen.
Isu tinoziva kuti kupisa kwezuva mumwedzi yechando kunogona kuoma, kunyanya kuchamhembe kweSpain, nekuti kune kushoma kwezuva uye vanhu vanopfeka zvipfeko zvakasiyana-siyana kuti vadziyirwe. Hazvirevi kuti iwe unoda kuwedzera maIU ako munguva yechando, asi kuti zvichave zvakaoma kuwana vhitamini D yakakwana kubva muchiedza chezuva chete.
Vamhanyi vasingawanzo kuvhenekwa nezuva vanofanirwa kuve nehurongwa panzvimbo yevhitamini iyi yekuwedzera kana musanganiswa wezvekudya uye wekuwedzera vhitamini D. kushandiswa kwe zvokudya zvakasimbiswa kana multivitamin yakajairika vhitamini D chete inogona kunge isina kukwana kuchengetedza mwero wakakwana wevhitamini D.
Takura imwe kudya kwakaringana, iyo ine migove inodiwa yehove dzine mafuta, inokwana kusangana nezvinodiwa zve vitamin D zvinosangana nekudya. Pamusoro pazvo, kupisa zuva maminitsi gumi nemashanu pazuva Ichava nechokwadi chokuti tinosangana nechiyero chinodiwa. Ramba uchifunga kuti kuratidzwa uku kuri mangwanani kana kunonoka kwemasikati, sezvo chakanakira ndechekuti iwe uzviite pasina sunscreen, kuitira kuti uwane mabhenefiti. Ramba uchifunga kuti uwandu hwevhitamini iyi yauri kupa kumuviri wako hunobva zvakananga kubva kune zuva. Uye, chechipiri, iwe uchazviita kuburikidza nekudya.
Kubatsirwa
Vitamin D ine akawanda mabhenefiti, inonyanya kuzivikanwa kuve kubatanidzwa kwayo mukuumbwa kwemapfupa. Zvisinei, pasi apa, tichatsanangura mamwe mabasa anokosha ayo anotora chikamu.
Inosimbisa mapfupa
Zvichida imwe yemabhenefiti akanyanya evhitamini iyi ichava iyo kudzivirira osteoporosis. Iyi vhitamini inokonzera kutorwa kwemukati kwe calcium uye phosphorus. Uku kunyura kuchave kwakasimba kuti calcium isvike kumapfupa nemazvo.
Mukuwedzera, vhitamini D ine basa rekudzivirira yakawandisa calcium kubva pakubviswa kuburikidza neitsvo.
Insulin kuramba
Maererano nekuongorora, kushayikwa kwevhitamini D kunobatanidzwa nehuwandu hwepamusoro hwechirwere cheshuga. Ichi chidzidzo, nekuongorora zvipenyu kubva kuvanhu vane chirwere cheshuga, vakawana mazinga akaderera evhitamini D pane kuenzaniswa nezvisikwa zvaive nemazinga eglucose.
Naizvozvo, vhitamini D inogona kukanganisa metabolism yeglucose yeropa. Zvakare, kushaikwa kwevhitamini D kunobatanidzwa nehukuru hwe insulin kuramba.
kushanda kwemhasuru
Muzvidzidzo zvenguva pfupi yapfuura, vhitamini D yakadzidzwa nekuda kwekubatanidzwa kwayo mukushanda kweskeletal muscle. Izvo zvave zvichibvira kugumisa kuti chiyero chakakwana chakabatanidzwa nekuvandudzwa kwehutano hwemhasuru. Mukuwedzera, kubatanidzwa kwevhitamini D mukushandiswa kweprotein synthesis kwakadzidzwa.
Kunyangwe kuve nevhitamini D yakakwana kwakakosha pakuchengetedza mapfupa ane hutano, kurodha kwemagetsi chinhu chakakoshawo. Iyo mitoro inogadzirwa nekufamba uye kumhanya yakakosha nekuti inoita basa rakakosha mumaseru maitiro anodzora kuchengetedza kwemapfupa.
Kunyange zvazvo kurovedza muviri (kumhanya uye kurovedza simba, somuenzaniso) kunogona kubatsira kudzivirira kubva pakurasikirwa kwepfupa, kudya kunogonawo kubatsira. Kuti tiwane huwandu hwakakwana hwevhitamini D mukudya, isu tichatsvaga chikafu senge swordfish, salmon, tuna, mukaka, yogati, mazai, uye chizi. Hazvina kudikanwa kushandisa yakawanda vhitamini D pane inokurudzirwa (600 IU pazuva).
Utano hwemwoyo
Vitamin D yakadzidzwa kukosha kwayo muhutano hwemoyo. Kushaikwa kwayo kwakabatanidzwa nengozi yakawedzera yechirwere chemoyo.
Pakati pezvinyorwa zvakawanikwa mune zvimwe zvidzidzo, tinogona kuona kuti kushomeka kwechinhu ichi kunowedzera njodzi yechirwere chemoyo ne42%, uye njodzi yekurwiswa kwemoyo ne49-60%.
Inoderedza kushungurudzika
Tsvagiridzo yakaratidza kuti vhitamini D inogona kuita basa rakakosha mukudzora manzwiro uye kuderedza njodzi yekuora mwoyo.
Chimwe chidzidzo chakawana kuti avo vane manzwiro asina kunaka vakagamuchira vhitamini D zvinowedzera vakacherechedza kuvandudzwa kwezviratidzo. Vitamin D supplementation inogona kubatsira vanhu vane kuora mwoyo vanewo kushayikwa kwevhitamini D. Imwe tsvakurudzo yakaratidza mazinga akaderera evhitamini D sechikonzero chengozi yezviratidzo zvakanyanya zve fibromyalgia, kuzvidya mwoyo, uye kuora mwoyo.
Kurera huremu
Vanhu vane uremu hwepamusoro vanowanzova nemazinga akaderera evhitamini D. Mune imwe ongororo, vanhu vakafutisa vakagamuchira vhitamini D zvinowedzera kuwedzera pakutevera uremu-kurasikirwa kwekudya chirongwa vakarasikirwa nehuremu uye mafuta akawanda kupfuura nhengo dzeboka re placebo. uyo aingotevera chirongwa chekudya.
Muchidzidzo chekare, vanhu vakatora zuva nezuva calcium uye vhitamini D supplements vakarasikirwa nehuremu hwakawanda kupfuura zvidzidzo vakatora placebo supplement. Vatsvagiri vanoratidza kuti iyo yakawedzera calcium uye vhitamini D inogona kunge yakave nemhedzisiro yekuda kudya.
Tsvagiridzo yazvino haitsigire pfungwa yekuti vhitamini iyi inokonzera uremu, asi panoratidzika kunge paine hukama pakati pevhitamini D nehuremu.
Vitamin D kushomeka
Kunyangwe kudyiwa kwechikafu chakapfuma muvhitamini D kungangove kusina kukwana, vhitamini iyi inogona zvakare kugadzirwa muganda mushure mekusangana nechiedza chezuva. Asi mumwedzi yechando, vanhu vanowanzopedza nguva shoma vari panze uye vanopfeka zvipfeko zvakawanda, zvichiita kuti kuratidzwa kwakafanira kuve kwakaoma.
Vamwewo vari panjodzi huru yekushaikwa, kusanganisira vanhu vakuru, vanhu vane ganda dema (nekuda kweiyo pigment melanin) nevatambi vanodzidzira nekukwikwidza mukati.
Kuedza vhitamini D mazinga munguva yezhizha kana kutanga kwekudonha kuti tione kana isu tisina kukwana kunokurudzirwa, kunyange kana tichigona kuwana zuva rakawanda, kuitira kuronga kwemwedzi yechando. Zvakakosha kuva netsika dzakanaka gore rose, kwete kungozvitarisira zvakanyanya munguva yechando kuti tisazorwara.
Kunyange zvazvo pasina kuratidzika seine kubvumirana kwepasi rose kwekushayikwa kwevhitamini D, mazinga akaderera angave akabatanidzwa nehuwandu hwehuwandu hwehurwere hwakaoma, kukuvara kwekuputika, kuputsika kwepfungwa, kurwadziwa kwemisumbu uye kushaya simba, uye kusakwana kwekuita kwemhasuru.
Mukuwedzera kune hutano hwemapfupa uye skeletal, inobatsirawo gadzirisa kuzvimba mu immune system uye inokanganisa mahormone, saka ine mukana wekupesvedzera mafungiro. Yekutanga yakakosha kuti tirambe tiine hutano kana tichiita kudzidziswa kwakaoma, uye yechipiri inogona kukanganisa kukurudzira uye kufara kwemutambo.
Uye hongu, yakaderera vhitamini D mazinga anozokanganisa maekisesaizi ako. Kusakwana kunogona kukanganisa basa remapapu, VO2 max. uye inogona kutokanganisa kuchengetedza kwekukurumidza twitch tsandanyama fibers.