Vitamin D: Engzat nge i mamawh tak tak? (Vitamin D) I hre chiang ang u!

I chau tih i hria em, i chak lo mai mai em ni? A nih loh leh i ruh leh i taksa ruhteah natna leh natna i nei em? Hei hi a chhan chu i taksaa vitamin D tlakchham vang pawh a ni mai thei. Vitamin D hi eitur pawimawh tak a ni a, kan taksaah hna pawimawh tak tak a thawk a ni. Mahse mi tam takin an ngaihven vak lo. Chuvangin vawiinah hian he vitamin D hi kan mamawh zat te, kan neih dan tur te, kan fimkhur tur thilte hi han sawi ila.

Vitamin D hian kan taksa tan eng nge a tih?

A awlsam zawngin sawi ila, vitamin D hian kan taksaah hna pawimawh engemaw zat a thawk a.

• Ruh chak: Calcium leh phosphorus hi mineral pawimawh pahnih, kan ruh nghet taka vawn rengna atana pawimawh tak a ni. Vitamin D hian ei leh in atanga kan hmuh calcium leh phosphorus te chu taksain a hip lut thei a ni. Vitamin D tel lo chuan eng ang pawhin calcium ei ila, taksa tan a tangkai lo ang.
• Muscle function: Vitamin D hian kan muscle te chu a che tha a, a thawk tha hle.
• Nervous system: Vitamin D hi nervous system hnathawh nan a mamawh bawk a, chu chuan thluak atanga thuchah chu taksa peng dang zawng zawngah a thawn chhuak thin.

Ni khatah vitamin D engzat nge i mamawh?

Vitamin D i mamawh zat hi kum upat dan azirin a danglam thin. Chungte chu international unit IU (International Units) an tih hmanga teh a ni.

Damdawi lama mithiam thenkhat chuan ruh natna , ruh hring (thinning) thlentu natna chu aHetiang zat hi hlauhawma awmte tan chuan a tawk lo mai thei. Chuvangin, i tan engzat nge tha tur tih hriat tumin i doctor nen inbiakna neih a tha ber.

Warning: Vitamin D ei tam lutuk hi a tha lo bawk a, kum 9 chunglam tan ni khata IU 4,000 aia tam ei hi a him lo. Chaw ei atang chauh pawhin hetiang zat hi hmuh tur a awm lo a, mahse enkawlna tel lova vitamin D supplement ei hian he hlauhawmna hi a thlen thei a ni.

Vitamin D kan hmuh theih dan tur chu engte nge ni?

Vitamin D hi kawng pawimawh pathum hmangin kan hmu thei a.

1. Ni eng atanga (natural kawng tha ber) .

Kan taksa hian vitamin D siam chhuah theihna mak tak a nei a, a mamawh chu ni êng direct (direct sunlight) a ni a, vun a rawn deng a ni. Vitamin D mamawh zat chu zing ni chhuahnaah minute 10 atanga minute 15 chhung sunscreen tel lovin i insiam a, kar khatah vawi hnih emaw vawi thum emaw i hmu thei a ni.

Mahse, ni chhuahna hmuna rei tak awm hian vun cancer a thlen thei tih hre reng ang che. Chuvangin minute engemaw zat aia rei ni chhuahnaah i awm dawn a nih chuan sunscreen hmang emaw, i taksa khuh thei thawmhnaw ha emaw tih ngei ngei tur a ni.

2. Ei leh in a\angin

A pianphungah vitamin D awmna ei tur engemaw zat a awm.

Tin, ram dangah chuan ei tur chi hrang hrang, bawnghnute, chawhmeh chi thenkhat, yogurt, leh soy milk te chu artificial-in vitamin D hmanga tihchak a ni bawk.

3. Vitamin D tablets (Supplements) ei tur a awm lo.

Ni eng leh ei leh in atanga vitamin D tam tawk hmuh harsat tan chuan damdawi lam thurawn angin pill an ei thei a ni.

A bik takin tute nge vitamin D supplement mamawh?

Mi thenkhat chu vitamin D tlakchhamna nei tam zawk an awm. Hetiang category-a i tlak chuan doctor rawn la, thurawn lak a pawimawh hle.

• Kum 50 chunglam: Kan upat deuh deuh chuan vun hian vitamin D a siam chhuah theihna a tlahniam a.
• Ni êng tlêm tak takte: Office-a nileng, building chhûnga awm, tar, in lama awm, leh taksa khuh lutuk thawmhnaw hate chu an hlauhawmna a sang zawk.
• Vun dum nei te: Vun chhunga melanin pigment hian vitamin D siamchhuah hi eng emaw chen a ti tlem a.
• Kal natna nei emaw, chaw ei kawng (digestive tract absorption) lama harsatna nei te: Damdawi lam harsatna thenkhat chuan taksain vitamin D emaw calcium emaw a lakluh theihna a tichhe thei a ni.
• Bawnghnute leh bawnghnute atanga siam thil ei harsa (Lactose intolerant): Bawnghnute atanga siam thil an ei loh avangin vitamin D tamna ei tur an hloh mai thei.
• Vegan diet tluantling zawmtute: Vitamin D tamna natural food tam zawk hi rannung ei tur a nih avangin an tlakchhamna an nei thei a ni.
• Nausen hnute pek chauh: Nu hnute tuiah hian vitamin D a pai tlem hle a, chuvangin doctor-te chuan naute tan vitamin D drop hi an rawt fo thin.
• Damdawi thenkhat ei thinte: Epilepsy ang chi natna atana damdawi pek thenkhat hian taksaa vitamin D level a tichhe thei a ni.

Chu bâkah, doctor-te chuan vun natna psoriasis enkawl nân vitamin D telna hriak ei tûrin an rawt bawk.

Vitamin D ei hian hlauhawmna a awm em?

Vitamin D atanga side effects hi a dose dik taka ei chuan a tlem hle. Mahse thil pawimawh tak pakhat a awm .

I taksaah vitamin D i tam lutuk chuan a hnuaia symptoms te hi i nei thei ang:

• Chaw chakna
• Zun chhuah a ngai fo thin
• Nausea leh luak chhuak
• Rihna tihtlem
• Disoriented a ni
• Ruh natna
• Kidney-ah lung a awm

Chuvangin, damdawi lam thurawn tel lo chuan vitamin D pill hi hmang ngai suh.