Yu kin fil taya ɔ yu jɔs wik? Ɔ yu gɛt pen ɛn pen na yu bon ɛn mɔsul dɛn? Sɔntɛm di rizin fɔ dis na bikɔs yu bɔdi nɔ gɛt vaytamɛn D. Vitamin D na impɔtant tin we de du bɔku impɔtant wok dɛn na wi bɔdi. Bɔt bɔku pipul dɛn nɔ kin pe atɛnshɔn tumɔs to am. So tide, lɛ wi tɔk bɔt dis vaytamɛn D, aw wi nid am, aw fɔ gɛt am, ɛn us tin dɛn wi fɔ tek tɛm wit.
Wetin vaytamɛn D de du fɔ wi bɔdi?
Fɔ tɔk am simpul wan, vaytamɛn D de du bɔku impɔtant wok dɛn na wi bɔdi.
- Strɔng bon dɛm: Kalsiɔm ɛn fɔsfɔr na tu impɔtant minral dɛm we impɔtant fɔ mek wi bon dɛn strɔng. Vitamin D de ɛp di bɔdi fɔ tek di kalsiɔm ɛn fɔsfɔr we wi kin gɛt frɔm it. If wi nɔ gɛt vaytamɛn D, ilɛksɛf wi tek bɔku kalsiɔm, i nɔ go ɛp di bɔdi.
- di mכsul dεm we de wok: Vitamin D de εp wi mכsul dεm fכ muv εn wok fayn fayn wan.
- di nervous sistεm: Vitamin D de nid bak fכ mek di nervous sistεm wok, we de kכri mεsej frכm di bren to di rεst כf di bכdi.
Tink bɔt dis we: Vitamin D tan lɛk masta bilda na os we de bil wi bon dɛn. I nɔ mata ɔmɔs kalsiɔm simen wi de briŋ kam, i nɔ pɔsibul fɔ yuz am fayn ɛn bil strɔng wɔl if dis masta bilda nɔ de.
Aw bɔku vaytamɛn D yu nid fɔ wan de?
Di amount of vaytamɛn D we yu nid kin chenj wit di ej. Dɛn kin mɛzhɔ dɛn tin ya insay intanashɔnal yunit dɛn we dɛn kɔl IU (International Units).
| Grup we dɛn ol | Rikɔmɛnd fɔ it ɛvride (IU) . |
|---|---|
| Ej 1 to 70 (inklud mama dɛn we gɛt bɛlɛ ɛn we de gi pikin milk) . | 600 IU fɔ wan de |
| Ɔlman we dɔn pas 70 ia | 800 IU fɔ wan de |
Sɔm pipul dɛn we sabi bɔt mɛrɛsin biliv se ɔstioporosis , we na wan sik we kin mek di bon dɛn tan, na aDis mɔni nɔ kin du fɔ di wan dɛn we de pan denja. So, i go fayn fɔ mek yu tɔk to yu dɔktɔ fɔ no us mɔni we fayn fɔ yu.
Wonin: I nɔ fayn bak fɔ tek tumɔs vaytamɛn D. I nɔ sef fɔ ɛnibɔdi we pas 9 ia fɔ tek pas 4,000 IU fɔ wan de. I nɔ kin izi fɔ gɛt dis bɔku frɔm it nɔmɔ, bɔt if yu tek vaytamɛn D sɔpɔtmɛnt dɛn we yu nɔ de wach yu, dat kin mek yu gɛt dis prɔblɛm.
Wetin na di we dɛn fɔ gɛt vaytamɛn D?
Wi kin gɛt vaytamɛn D insay tri men we dɛn.
1. Frɔm di san layt (di bɛst natura we) .
Wi bɔdi gɛt di wɔndaful pawa fɔ mek vaytamɛn D. Ɔl wetin i nid na dairekt san layt fɔ hit di skin. Yu kin gɛt di vaytamɛn D we yu nid bay we yu de na di mɔnin san fɔ 10 to 15 minit we yu nɔ gɛt sanskrin, tu ɔ tri tɛm insay di wik.
Bɔt mɛmba se if yu de na di san fɔ lɔng tɛm, dat kin mek yu gɛt kansa na yu skin. So if yu go de na di san fɔ pas sɔm minit, mek shɔ se yu yuz tin fɔ protɛkt yusɛf frɔm di san ɔ wɛr klos we de kɔba yu bɔdi.
2. Frɔm it
Bɔku it dɛn de we gɛt vaytamɛn D bay insɛf.
| Di kayn it we dɛn kin it | Ɛgzampul dɛn |
|---|---|
| Fish we gɛt ɔyl (di bɛst tin fɔ it) . | Fish lɛk salmɔn, tuna, makrɛl, ɛn wi yon fish lɛk sadin, kumbalava, ɛn ɛring. |
| Ɔda animal it dɛn | Bif liva, chiz, eg yolk. |
| Mushroom dɛn we dɛn kɔl | I gɛt smɔl vaytamɛn D. |
Apat frɔm dat, na ɔda kɔntri dɛn, dɛn kin mek tin dɛn lɛk milk, sɔm tin dɛn we dɛn kin it na mɔnin, yogɔt, ɛn soya milk wit vaytamɛn D.
3. Vitamin D tablɛt dɛn (Saplɛmɛnt dɛn) .
Fɔ di wan dɛn we nɔ kin izi fɔ gɛt inof vaytamɛn D frɔm di san ɛn it, dɛn kin tek pils pan dɔktɔ advays.
Udat dɛn mɔ nid fɔ gɛt vaytamɛn D?
Sɔm pipul dɛn de wae gɛt bɔrku risk fɔ gɛt vaytamɛn D dɛfisiɛns. If yu fɔdɔm insay dis kategori, i impɔtant fɔ go to dɔktɔ fɔ advays.
- Pipul dεm we pas 50 ia: As wi de ol, di skin in ebul fכ prodyuz vaytam in D de dכn.
- Pipul dɛn we nɔ kin si bɛtɛ san: Pipul dɛn we kin spɛn ɔl di de na ɔfis, insay bildin, ol pipul dɛn we kin de na os, ɛn di wan dɛn we kin wɛr klos we kin kɔba dɛn bɔdi pasmak, kin gɛt mɔ prɔblɛm.
- Pipul dɛn we gɛt dak skin: Di melanin pigmɛnt we de na di skin de ridyus di vaytamɛn D we dɛn de mek to sɔm mak.
- Pipul dɛn we gɛt sik na dɛn kidni ɔ we gɛt prɔblɛm wit di we aw dɛn de digest trakt: Sɔm mɛrɛsin kin mek di bɔdi nɔ ebul fɔ tek vaytamɛn D ɔ kalsiɔm.
- Pipul dɛm we nɔ kin izi fɔ digest milk ɛn dairy products (Lactose intolerant): Bikɔs dɛn kin avɔyd dairy prodakt, dɛn kin mis fɔ it tin dɛm we gɛt bɔku vaytamɛn D.
- Pipul dɛn we de fala wan kɔmplit vegan it: Bikɔs bɔku pan di natura it dɛn we gɛt vaytamɛn D na animal it, dɛn de pan denja fɔ gɛt dificiency.
- Na di pikin dɛn nɔmɔ we dɛn de gi in mama in bɛlɛ: di mama in milk nɔ gɛt bɛtɛ vaytamɛn D. So bɔku tɛm, dɔktɔ dɛn kin tɛl pikin dɛn fɔ yuz vaytamɛn D drɔp.
- Pipul wae de tek sɔm mɛrɛsin: Sɔm mɛrɛsin wae dɛn kin gi fɔ sik dɛm lɛk epilepsy kin afɛkt di bɔdi in vaytamɛn D lɛvɛl.
Apat frɔm dat, dɔktɔ dɛn kin tɔk bak se dɛn kin yuz ɔnt we gɛt vaytamɛn D fɔ mɛn di sik we dɛn kɔl psoriasis .
Risk de fɔ tek vaytamɛn D?
Di sayd ifekt dɛm frɔm vaytamɛn D nɔ kin bɔku we dɛn tek am di kɔrɛkt doz. Bɔt wan tin de we rili impɔtant .
If yu de tek mɛrɛsin fɔ ɔda tin dɛn (especially high blood pressure, heart disease), yu fɔ rili tɔk to yu dɔktɔ bifo yu bigin fɔ tek vaytamɛn D pils, bikɔs vaytamɛn D kin intarakt wit sɔm mɛrɛsin dɛn.
If yu gɛt tumɔs vaytamɛn D na yu bɔdi, yu kin gɛt dɛn sik ya:
- Fil fɔ it
- Nid fɔ pis bɔku tɛm
- Nɔs ɛn vɔmit
- We yu de lɔs yu wet
- Disoriɛnted
- Bɔn pen
- Kidni ston dɛn
So, nɔ ɛva yuz vaytamɛn D pils if yu nɔ gɛt dɔktɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Vitamin D impɔtant fɔ mek yu bon dɛn, yu mɔsul dɛn, ɛn yu nervɔs sistɛm gɛt wɛlbɔdi.
- Di bɛst, izi, ɛn natura l we fɔ gɛt vaytamɛn D na fɔ de na di san we sef, fɔ shɔt tɛm.
- Fɔd lɛk fish we gɛt ɔyl (lɛk sadin, makrɛl) ɛn eg yolk na gud tin dɛn bak fɔ gɛt vaytamɛn D.
- If yu dɔn pas 50 ia, nɔr de gɛt bɔrku san, ɔr yu gɛt ɔda kayn sik wae nɔr de mɛn, yu de pan denja fɔ gɛt vaytamɛn D dɛfisiɛns.
- Nɔ ɛva bigin fɔ tek vaytamɛn D sɔpɔtmɛnt dɛn we yu nɔ gɛt dɔktɔ advays, mɔ if yu de tek ɔda mɛrɛsin dɛn.
- Lɛk ɛnitin, fɔ tek bɔku vaytamɛn D kin ambɔg di bɔdi. Ɔltɛm tek di doz nɔmɔ we dɛn se yu fɔ tek.
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