Ðe ɖeɖi tea ŋuwò ɣesiaɣia? Ðe wò ŋutilã le veve sema? Ðewohĩ vitamin D ƒe anyimanɔmanɔe! (Vitamin D ƒe Agbɔsɔsɔme) .

Ðe nèsena le ɖokuiwò me hã be ɖeɖi te ye ŋu eye agbe mele ye si le ŋkekea me oa? Ðe vevesese le wò akɔta, abɔ kple afɔ, alo wò ŋutilã ŋua? Mía dometɔ geɖe ŋlɔa nu siawo be, eye míesusuna be wonye nusiwo sɔ le gbesiagbegbenɔnɔ me. Gake ɣeaɖewoɣi la, susu ŋutɔŋutɔ si gbɔ esia tso ate ŋu anye vitamin D ƒe anyimanɔmanɔ le wò ŋutilã me, si fia be vitamin D ƒe anyimanɔmanɔ. Wogayɔnae be ‘Ɣe ƒe keklẽ ƒe Vitamin’, vitamin D sia le vevie na míaƒe lãmesẽ, vevietɔ míaƒe ƒuwo ƒe ŋusẽ. Eyata mina míadi nu geɖe tso eŋu egbea.

Nukatae vitamin D le vevie na míaƒe ŋutilã alea gbegbe ɖo?

Kpuie ko la, vitamin D nye nu vevi aɖe si tua míaƒe ƒuwo ɖo eye wòkpena ɖe wo ŋu be ŋusẽ nanɔ wo ŋu. Bu míaƒe ƒuwo abe aƒe ene. Nusiwo wotsɔ tua aƒe siae nye calcium. Gake ɖe míehiã siminti be míalé xɔtunu mawo ɖe tea? Nenema ke vitamin D nye ‘siminti’ si kpena ɖe míaƒe ŋutilã ŋu wòxɔa nunyiamewo abe calcium kple magnesium ene siwo míeɖuna nyuie.

Ne vitamin D mesɔ gbɔ o la, ŋutilãa mate ŋu axɔ calcium o. Esia nana be calcium ƒe agbɔsɔsɔ si le ʋu me dzi ɖena kpɔtɔna. Be ŋutilãa naɖu esia dzi la, edzea calcium ɖeɖe tso ƒuwo me eye wòtsɔnɛ dea ʋua me. Le ɣeyiɣi aɖe megbe la, esia nana ƒuawo gbɔdzɔna eye wònana ƒuwo doa do. Nɔnɔme sia ate ŋu ana ame tsitsiwo nawɔ ƒumeŋuɖui eye ɖeviwo naxɔ ƒumeŋuɖui .

Tsɔ kpe ɖe eŋu la, vitamin D hiã vevie hafi míaƒe lãmekawo, dɔlélenutsiŋutete, kple lãmekawo nawɔ dɔ nyuie. Numekukuwo ɖee fia hã be vitamin D ƒe anyimanɔmanɔ ate ŋu ana nɔnɔme siwo gbɔna ƒe afɔkua nadzi ɖe edzi:

• Kansa Ƒomeviwo
• Dzidɔ kple ʋusɔgbɔdɔ
• Teteɖeanyi
• Dɔléle si nye multiple sclerosis
• Suklidɔ ƒomevi 2 lia

Aleke nàwɔ anya vitamin D ƒe agbɔsɔsɔ si le asiwò?

Àte ŋu akpɔ wò vitamin D ƒe agbɔsɔsɔ to ʋudodokpɔ bɔbɔe aɖe dzi. Anɔ eme be wò ɖɔkta abia tso asiwò be nàwɔ dodokpɔ si me hydroxyvitamin D 25 le . Nusiwo ado tso emee afia vitamin D ƒe agbɔsɔsɔ si le asiwò.

Zi geɖe la, wodaa vitamin D ƒe agbɔsɔsɔ ɖe hatsotsowo me ale:

Vitamin D ƒe anyimanɔmanɔ ƒe dzesi kawoe nye?

Vitamin D ƒe anyimanɔmanɔ ƒe dzesiwo dzena le ɖeviwo me wu ame tsitsiwo. Esia le alea elabena ɖeviwo ƒe ƒuwo gakpɔtɔ le tsitsim. Gake dzesi siawo siwo dzena le ame tsitsiwo gome la menya kpɔna dzea sii bɔbɔe o. Ðewohĩ màde dzesi wo gɔ̃ hã o.

Nukatae vitamin D ƒe anyimanɔmanɔ xɔa mí?

Ðewohĩ susu vovovowo tae wòle alea ɖo.

1. Ɣe ƒe keklẽ si mesɔ gbɔ o

Mɔ vevitɔ si dzi míaƒe ŋutilã tona wɔa vitamin D enye ɣe ƒe keklẽ. Aɖabaƒoƒo 15-30 pɛ ko ƒe ŋdɔkutsu dzatsɛ gbesiagbe ate ŋu ana vitamin D agbɔsɔsɔme si hiã. Gake mɔnukpɔkpɔ sia toa amesiwo nɔa ɔfis ŋkeke bliboa, le xɔ me, alo amesiwo doa ɣe ƒe keklẽŋusẽtike ne wole ŋdɔ me yim la si.

2. Nuɖuɖu ƒe nu makpɔmakpɔ

Vitamin D dzɔtsoƒewo mesɔ gbɔ kura o. Afɔku sia lolo ŋutɔ na amesiwo zɔna ɖe veganuɖuɖu dzi. Vitamin D le tɔmelã siwo me ami le (salmon, tuna, mackerel, sardines), cod liver oil, azi tutu, cheese, kple notsi sesẽ, yogurt, kple ŋdi nuɖuɖuwo me.

3. Ŋutilã ƒe amadede

Melanin, si nye amadede si naa ŋutigbalẽ ƒe amadede doa viviti la kpɔa míaƒe ŋutigbalẽ ta tso ɣe ƒe keklẽ gbegblẽwo si me. Gake amadede sia ɖea ŋutigbalẽa ƒe ŋutete be wòawɔ vitamin D hã dzi kpɔtɔna.

4. Atikewɔwɔ ƒe nɔnɔme aɖewo

Esesẽna na amesiwo ŋu ayiku alo aklãdɔ le be woatrɔ vitamin D wòazu eƒe dɔwɔwɔ le ŋutilã me. Azɔ hã, esesẽna na amesiwo ŋu nuɖuɖumeŋusẽdɔlélewo abe Crohn ƒe dɔléle alo Celiac dɔléle ene le be woaxɔ vitamin D tso nuɖuɖu me.

5. Lolo akpa

Vitamin D nye vitamin si me ami le. Amesiwo ƒe ŋutilã me ami sɔ gbɔ ɖo la dina be yewoadzra vitamin D ɖo ɖe yewoƒe ami ƒe lãmenugbagbeviwo me. Esia ate ŋu ana vitamin D naɖiɖi le ʋua me. Ame siwo ƒe Body Mass Index (BMI) nye 30 alo esi wu nenema la le afɔku me wu.

6. Atike ƒomevi aɖewo siwo wozãna

Atike aɖewo ate ŋu ana vitamin D ƒe gbagbã kabakaba le ŋutilã me. Le kpɔɖeŋu me, atike aɖewo siwo wozãna na asrã, ʋumemi, kple ʋusɔgbɔdɔ ate ŋu ahe esia vɛ. Ne èle atike aɖe nom ɣeyiɣi didi la, ele vevie be nàƒo nu tso esia ŋu na wò ɖɔkta.

Aleke wokpɔa vitamin D ƒe anyimanɔmanɔ gbɔe?

Wò ɖɔkta anɔ te ɖe wò ʋudodokpɔ me tsonu dzi aɖo aɖaŋu na wò be nàzã vitamin D si sɔ na wò. Esiawo va le vitamin D2 (Ergocalciferol) alo D3 (Cholecalciferol) ƒe nɔnɔme me. Wobua nɔnɔme si nye D3 be ele bɔbɔe na ŋutilãa be wòaxɔe.

Le alesi gbegbe wògbɔdzɔe nu la, wò ɖɔkta ate ŋu adze wò gɔme le agbɔsɔsɔ si lolo wu me (e.g. 6,000 IU gbesiagbe) eye emegbe wòatrɔ wò ɖe agbɔsɔsɔ si woatsɔ alé be na wò ŋu (e.g. 1,000-2,000 IU gbesiagbe). Agbɔsɔsɔme siawo toa vovo le wò ƒexɔxɔ, wò kpekpeme, kple atikewɔwɔ ƒe nɔnɔme bubuwo nu. Eya ta,Kpɔ egbɔ be yebia wò ɖɔkta tso agbɔsɔsɔme si sɔ kple ɣeyiɣi didi si nàno ŋu.

Zi geɖe la, vitamin D ƒe agbɔsɔsɔ trɔna yia nɔnɔme si sɔ me le atikewɔwɔ abe kwasiɖa 6-8 ene megbe. Gake wò ɖɔkta ate ŋu aɖo aɖaŋu na wò be nàno atike siwo kpena ɖe ame ŋu ɣeyiɣi didi wu be nàxe mɔ na wò be eƒe agbɔsɔsɔme nagaɖiɖi ake o.