Yu kin fil bak se yu taya ɛn yu nɔ gɛt layf ɔl di de? Yu gɛt pen na yu bak, yu an ɛn fut, ɔ yu bɔdi? Bɔku pan wi kin fɔgɛt bɔt dɛn tin ya, ɛn tink se na nɔmal tin dɛn na ɛvride layf. Bɔt sɔntɛnde, di rial rizin we mek dis kin bi bikɔs yu nɔ gɛt vaytamɛn D na yu bɔdi, dat na we yu nɔ gɛt vaytamɛn D. Dɛn kin kɔl am bak di ‘Sunshine Vitamin’, dis vaytamɛn D impɔtant fɔ wi wɛlbɔdi, mɔ di trɛnk we wi bon dɛn gɛt. So lɛ wi fɛn ɔda tin dɛn bɔt am tide.
Wetin mek vaytamɛn D rili impɔtant fɔ wi bɔdi?
Fɔ tɔk am simpul wan, vaytamɛn D na di men tin we kin mek wi bon dɛn bil ɛn ɛp dɛn fɔ kɔntinyu fɔ strɔng. Tink bɔt wi bon dɛn lɛk os. Di tin dɛn we de bil dis os na kalsiɔm. Bɔt wi nid simen fɔ ol dɛn blɔk dɛn de togɛda? Semweso, vaytam in D na di ‘simen’ we de ɛp wi bɔdi fɔ tek tin dɛn lɛk kalsiɔm ɛn magnɛsiɔm we wi de it fayn fayn wan.
We vaytamɛn D nɔ bɔku, di bɔdi nɔ kin ebul fɔ tek di kalsiɔm. Dis kin mek di blɔd kalsiɔm lɛvɛl smɔl. Fɔ kɔntrol dis, di bɔdi kin bigin fɔ tek di kalsiɔm frɔm di bon dɛn ɛn ad am to di blɔd. As tɛm de go, dis kin mek di bon dɛn wik ɛn mek dɛn gɛt kaviti. Dis sik kin mek big pipul gɛt ɔstioporosis ɛn pikin dɛn gɛt rikɛt .
Apat frɔm dat, vaytamɛn D impɔtant fɔ mek wi nervɔs sistɛm, imyun sistɛm, ɛn mɔsul dɛn wok fayn fayn wan. Risach dɔn sho bak se if yu nɔ gɛt vaytamɛn D, dat kin mek yu gɛt dɛn kayn tin ya:
- Di kayn Kansa dɛn we pɔsin kin gɛt
- At sik ɛn strok
- Pwɛl at
- Di sik we dɛn kɔl multiple sclerosis
- Tayp 2 dayabitis
Aw yu go no yu vaytamɛn D lɛvɛl?
Yu kin chɛk yu vaytamɛn D lɛvɛl wit wan simpul blɔd tɛst. I go mɔs bi se yu dɔktɔ go aks yu fɔ tek 25-haydroksivitamin D tɛst. Di rizɔlt go sho di vaytamɛn D we yu gɛt.
di vitamin D lεvεl dεm dεn kin jεnarali kכl dεm lεk dis:
| Vitamin D lεvεl (in ng/mL) . | Minin |
|---|---|
| I nɔ rich 12 ng/mL | Difisiɛns: Dɛn nid fɔ gɛt tritmɛnt. |
| Bitwin 12 ɛn 20 (ng/mL) . | Nɔ inɔf: I fayn fɔ mek di lɛvɛl go ɔp. |
| I pas 20 ng/mL | Naf: Na wɛlbɔdi lɛvɛl fɔ bɔku pipul dɛn. |
| I pas 50 ng/mL | Tu Ay: Dis kin mek yu gɛt wɛlbɔdi prɔblɛm bak. |
Wetin na di sayn dɛm wae de sho se yu nɔr gɛt bɛtɛ vaytamɛn D?
Di sayn dɛm we de sho se pɔsin nɔ gɛt vaytamɛn D kin klia mɔ pan pikin dɛm pas big pipul dɛm. Dis na bikɔs pikin dɛn bon dɛn stil de divɛlɔp. Bɔt dɛn sayn ya pan big pipul dɛn nɔ kin rili klia. Sɔntɛm yu nɔ go ivin notis dɛn.
| to udat dɛn? | Di kɔmɔn sayn dɛm |
|---|---|
| Yɔŋ pikin dɛn |
|
| Big pipul dɛn |
Wetin mek wi kin gɛt vaytamɛn D we nɔ de?
Sɔntɛm bɔku rizin dɛn de fɔ dis.
1. Nɔ gɛt inof ɛksplɔshɔn to san layt
Di men we aw wi bɔdi de mek vaytamɛn D na bay we di san de shayn. Jɔs 15-30 minit we yu de na mɔnin san fɔ wan de, i kin gi yu di vaytamɛn D we yu nid. Bɔt dis chans kin mis di wan dɛn we de spɛn ɔl di de na ɔfis, insay os, ɔ we de wɛr sanskrin we dɛn de go na do na di san.
2. Nɔ gɛt inof frɔm it
Di say dɛn we dɛn kin gɛt vaytamɛn D nɔ bɔku. Dis risk kin pasmak fɔ di wan dɛn we de fala vegan it. Fish we gɛt ɔyl (salmon, tuna, makrɛl, sadin), kɔd liva ɔyl, eg yolk, chiz, ɛn milk we gɛt fɔt, yogɔt, ɛn it dɛn we dɛn kin it na mɔnin gɛt vaytamɛn D.
3. Skin kɔlɔ
Melanin, we na di pigmɛnt we de gi di skin in dak kɔlɔ, de protɛkt wi skin frɔm di bad bad rayt dɛn we di san de gi. Bɔt dis pigmɛnt de ridyus bak di skin in ebul fɔ mek vaytamɛn D. So, pɔsin we gɛt dak skin kin gɛt smɔl vaytamɛn D frɔm di san layt pas pɔsin we gɛt fayn skin.
4. Sɔm sik dɛn we pɔsin kin gɛt we i de mɛn pipul dɛn
Pipul wae gɛt kidni ɔr liva sik kin gɛt prɔblɛm fɔ chenj vaytamɛn D to in aktif fɔm na di bɔdi. Dɔn bak, pipul dɛm wae gɛt dijestiv sik lɛk Crohn’s disease ɔ Celiac disease kin gɛt prɔblɛm fɔ tek vaytamɛn D frɔm it.
5. Fɔ fat pasmak
Vitamin D na vaytamɛn we kin sɔlv di fat. Pipul dεm we gεt hכy bכdi fεt kin tεnd fכ stכr vaytam in D insay dεn fεt sεl dεm. Dis kin mek di vaytamɛn D nɔ bɔku na di blɔd. Pipul wae gɛt Bɔdi Mas Indeks (BMI) wae pas 30 ɔr pas dat kin gɛt bɔrku risk.
6. Sɔm kayn mɛrɛsin dɛn we dɛn kin tek
Sɔm mɛrɛsin kin mek di vaytamɛn D we de na di bɔdi brok kwik kwik wan. Fɔ ɛgzampul, sɔm mɛrɛsin fɔ ɛpilepshi, ay kɔlɔstrel, ɛn ay blɔd prɛshɔn kin mek dis apin. If yu de tek ɛni mɛrɛsin fɔ lɔng tɛm, i impɔtant fɔ tɔk to yu dɔktɔ bɔt dis.
Aw dɛn kin trit pɔsin we nɔ gɛt vaytamɛn D?
Di tin we impɔtant pas ɔl na dat, dɛn fɔ jɔs trit pɔsin we nɔ gɛt vaytamɛn D ɔnda dɔktɔ advays. Nɔ jɔs bay vaytamɛn pils na di famasi ɛn tek am as yu want.
Bay yu blɔd tɛst rizɔlt, yu dɔktɔ go tɛl yu fɔ gi yu vaytamɛn D we go fayn fɔ yu. dis dεm kin kam insay di fכm fכ vaytam in D2 (Ergocalciferol) כ D3 (Cholecalciferol). di fכm D3 dεn kin kכnsidr am se i izi fכ di bכdi fכ abzכp.
dipכnt pan di lεvεl we yu nכ gεt, yu dכkta kin stat yu pan hכy doz (e.g. 6,000 IU fכ wan de) εn afta dat i kin chenj yu to wan mεntenans dכz (e.g. 1,000-2,000 IU fכ wan de). Dɛn doz ya kin difrɛn fɔ yu ej, yu wet, ɛn ɔda sik dɛn we yu gɛt. Dat mek,Mek shɔ se yu aks yu dɔktɔ bɔt di kɔrɛkt doz ɛn aw lɔng fɔ tek.
di vitamin D lεvεl kin kam bak to nכmal afta lεk 6-8 wik dεm we dεn trit am. Bɔt yu dɔktɔ kin advays yu fɔ tek sɔpɔtmɛnt fɔ lɔng tɛm fɔ mek di lɛvɛl nɔ go dɔŋ igen.
Mɛsej we dɛn kin kɛr go na os
- Vitamin D impɔtant fɔ mek wi bon dɛn strɔng ɛn fɔ mek wi gɛt wɛlbɔdi ɔlsay.
- Nɔr ignore ivin smɔl smɔl sayn dɛm lɛk wae yu de taya ɔltɛm ɛn yu bɔdi de at. Vitamin D dɛfisiɛns kin bi biɛn am.
- Wan simpul blɔd tɛst kin no if yu gɛt vaytamɛn D.
- Tray fɔ gɛt at le 15-30 minit fɔ de na di san ɛvri mɔnin.
- Ad it dɛn we gɛt bɔku vaytamɛn D (fish we gɛt ɔyl, eg, milk we gɛt fɔt) to yu it.
- If yu tink se yu nɔ gɛt bɛtɛ vaytamɛn D ɔ yu want fɔ tek sɔpɔtmɛnt, mek shɔ se yu go to yu dɔktɔ fɔ advays.
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