Kodi mukumva kutopa kapena kufooka chabe? Kapena muli ndi ululu m'mafupa ndi minofu yanu? Mwina chifukwa cha izi ndi kusowa kwa vitamini D m'thupi lanu. Vitamini D ndi michere yofunika kwambiri yomwe imagwira ntchito zambiri zofunika m'thupi lathu. Koma anthu ambiri saisamalira kwambiri. Lero, tiyeni tikambirane za vitamini D iyi, kuchuluka komwe timafunikira, momwe tingaipezere, ndi zinthu zomwe tiyenera kusamala nazo.
Kodi vitamini D imagwira ntchito bwanji m'thupi lathu?
Mwachidule, vitamini D imagwira ntchito zingapo zofunika m'thupi lathu.
- Mafupa olimba: Calcium ndi phosphorous ndi michere iwiri yofunika kwambiri kuti mafupa athu akhale olimba. Vitamini D imathandiza thupi kuyamwa calcium ndi phosphorous yomwe timapeza kuchokera ku chakudya. Popanda vitamini D, ngakhale titamwa calcium yochuluka bwanji, siidzathandiza thupi.
- Kugwira ntchito kwa minofu: Vitamini D imathandiza minofu yathu kuyenda ndi kugwira ntchito bwino.
- Thupi la mitsempha: Vitamini D imafunikanso kuti mitsempha igwire ntchito, yomwe imanyamula mauthenga ochokera ku ubongo kupita ku thupi lonse.
Taganizirani izi motere: Vitamini D ili ngati katswiri womanga nyumba amene amamanga mafupa athu. Kaya tibweretse simenti ya calcium yochuluka bwanji, sizingatheke kuigwiritsa ntchito bwino ndikumanga khoma lolimba popanda katswiri womanga nyumba ameneyu.
Kodi mumafunikira vitamini D wochuluka bwanji patsiku?
Kuchuluka kwa vitamini D komwe mukufuna kumasintha ndi ukalamba. Izi zimayesedwa m'mayunitsi apadziko lonse otchedwa IU (Mayunitsi Padziko Lonse).
| Gulu la zaka | Mlingo woyenera wa tsiku ndi tsiku (IU) |
|---|---|
| Zaka 1 mpaka 70 (kuphatikizapo amayi apakati ndi oyamwitsa) | 600 IU patsiku |
| Aliyense wazaka zoposa 70 | 800 IU patsiku |
Akatswiri ena azachipatala amakhulupirira kuti matenda a osteoporosis , omwe amachititsa kuti mafupa azichepa, ndi vuto lalikulu.Kuchuluka kumeneku sikukwanira kwa iwo omwe ali pachiwopsezo. Chifukwa chake, ndi bwino kulankhula ndi dokotala wanu kuti mudziwe kuchuluka komwe kukuyenererani.
Chenjezo: Si bwinonso kumwa vitamini D wochuluka. Sikotetezeka kuti aliyense wazaka zopitirira 9 atenge ma IU opitilira 4,000 patsiku. Sizofala kupeza mavitamini ochulukirapo chonchi kuchokera ku chakudya chokha, koma kumwa mankhwala owonjezera a vitamini D popanda kuyang'aniridwa kungayambitse chiopsezochi.
Kodi njira zopezera vitamini D ndi ziti?
Tingapeze vitamini D m'njira zitatu zazikulu.
1. Kuchokera ku dzuwa (njira yabwino kwambiri yachilengedwe)
Matupi athu ali ndi luso lodabwitsa lopanga vitamini D. Chomwe chimafunika ndi kuwala kwa dzuwa kuti chigwere pakhungu. Mutha kupeza vitamini D wofunikira mwa kudziika padzuwa la m'mawa kwa mphindi 10 mpaka 15 popanda kugwiritsa ntchito mafuta oteteza ku dzuwa, kawiri kapena katatu pa sabata.
Koma kumbukirani kuti kukhala padzuwa kwa nthawi yayitali kungayambitse khansa ya pakhungu. Choncho ngati mudzakhala padzuwa kwa mphindi zoposa zingapo, onetsetsani kuti mwagwiritsa ntchito mafuta oteteza ku dzuwa kapena kuvala zovala zophimba thupi lanu.
2. Kuchokera ku chakudya
Pali zakudya zingapo zomwe zili ndi vitamini D mwachibadwa.
| Mtundu wa chakudya | Zitsanzo |
|---|---|
| Nsomba yamafuta (magwero abwino kwambiri azakudya) | Nsomba monga salimoni, tuna, mackerel, ndi nsomba zathu monga sardine, kumbalava, ndi herring. |
| Zakudya zina za nyama | Chiwindi cha ng'ombe, tchizi, yolk ya dzira. |
| Bowa | Muli ndi vitamini D pang'ono. |
Kuphatikiza apo, m'maiko akunja, zakudya monga mkaka, chimanga china cham'mawa, yogurt, ndi mkaka wa soya zimawonjezeredwa ndi vitamini D.
3. Mapiritsi a Vitamini D (Zowonjezera)
Kwa iwo omwe akuvutika kupeza vitamini D wokwanira kuchokera ku dzuwa ndi chakudya, akhoza kumwa mapiritsi atalangizidwa ndi dokotala.
Ndani makamaka amene amafunikira mavitamini D owonjezera?
Pali anthu ena omwe ali pachiwopsezo chachikulu chosowa vitamini D. Ngati muli m'gulu ili, ndikofunikira kufunsa dokotala kuti akupatseni upangiri.
- Anthu opitirira zaka 50: Pamene tikukalamba, mphamvu ya khungu yopangira vitamini D imachepa.
- Anthu omwe samakhala ndi dzuwa kwambiri: Anthu omwe amakhala tsiku lonse m'maofesi, m'nyumba, okalamba omwe amakhala panyumba, ndi omwe amavala zovala zophimba thupi lawo kwambiri ali pachiwopsezo chachikulu.
- Anthu omwe ali ndi khungu lakuda: Utoto wa melanin pakhungu umachepetsa kupanga vitamini D pang'ono.
- Anthu omwe ali ndi matenda a impso kapena mavuto okhudzana ndi kuyamwa kwa chakudya m'mimba: Matenda ena amatha kusokoneza mphamvu ya thupi yoyamwa vitamini D kapena calcium.
- Anthu omwe amavutika kugaya mkaka ndi zinthu zopangidwa ndi mkaka (osalolera Lactose): Popeza amapewa zinthu zopangidwa ndi mkaka, amatha kuphonya zakudya zokhala ndi vitamini D wambiri.
- Anthu omwe amatsatira zakudya zosadya nyama zokha: Popeza zakudya zambiri zachilengedwe zokhala ndi vitamini D ndi za nyama, ali pachiwopsezo chosowa zakudya.
- Ana oyamwitsidwa okha: Mkaka wa m'mawere uli ndi vitamini D yochepa kwambiri. Chifukwa chake, madokotala nthawi zambiri amalimbikitsa madontho a vitamini D kwa makanda.
- Anthu omwe akumwa mankhwala enaake: Mankhwala ena operekedwa chifukwa cha matenda monga khunyu angakhudze kuchuluka kwa vitamini D m'thupi.
Kuphatikiza apo, madokotala amalimbikitsanso mafuta odzola okhala ndi vitamini D kuti athetse vuto la khungu la psoriasis .
Kodi pali chiopsezo chotenga vitamini D?
Zotsatirapo zoyipa za vitamini D sizimachitika kawirikawiri zikamwedwa mu mlingo woyenera. Koma pali chinthu chimodzi chofunikira kwambiri .
Ngati mukumwa mankhwala a matenda ena (makamaka kuthamanga kwa magazi, matenda a mtima), muyenera kulankhula ndi dokotala musanayambe kumwa mapiritsi a vitamini D, chifukwa vitamini D ingagwirizane ndi mankhwala ena.
Ngati muli ndi vitamini D wochuluka m'thupi lanu, mukhoza kuona zizindikiro izi:
- Chilakolako cha chakudya
- Kufunika kukodza pafupipafupi
- Kusanza ndi kusanza
- Kuchepetsa thupi
- Kusokonezeka maganizo
- Kupweteka kwa mafupa
- Miyala ya impso
Choncho, musagwiritse ntchito mapiritsi a vitamini D popanda upangiri wa dokotala.
Uthenga Wopita Nawo Kunyumba
- Vitamini D ndi wofunikira pa thanzi la mafupa, minofu, ndi dongosolo lamanjenje.
- Njira yabwino kwambiri, yosavuta, komanso yachilengedwe yopezera vitamini D ndiyo kukhala padzuwa kwa nthawi yochepa komanso mosamala.
- Zakudya monga nsomba zokhala ndi mafuta ambiri (monga sardine, mackerel) ndi mazira a dzira ndi magwero abwino a vitamini D.
- Ngati muli ndi zaka zoposa 50, simumakhala padzuwa nthawi zambiri, kapena muli ndi matenda ena osatha, muli pachiwopsezo chosowa vitamini D.
- Musayambe kumwa mankhwala owonjezera a vitamini D popanda upangiri wa dokotala, makamaka ngati mukumwa mankhwala ena.
- Monga china chilichonse, kumwa vitamini D wambiri kungakhale kovulaza thupi. Nthawi zonse imwani mlingo wovomerezeka wokha.
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