Vitamine D: Ukeneye ingana iki koko? (Vitamine D) Reka tubimenye neza!

Ese wumva unaniwe cyangwa ufite intege nke gusa? Cyangwa ufite ububabare mu magufwa no mu mitsi? Ahari impamvu ibi biterwa n'ibura rya vitamine D mu mubiri wawe. Vitamine D ni intungamubiri y'ingenzi ikora imirimo myinshi y'ingenzi mu mubiri wacu. Ariko abantu benshi ntibayitaho cyane. None rero uyu munsi, reka tuganire kuri iyi vitamine D, ingano dukeneye, uko tuyibona, n'ibintu tugomba kwitondera.

Vitamine D ikora iki ku mibiri yacu?

Muri make, vitamine D ikora imirimo myinshi y'ingenzi mu mibiri yacu.

• Amagufwa akomeye: Kalisiyumu na fosifore ni imyunyu ngugu ibiri y'ingenzi kugira ngo amagufwa yacu akomeze gukomera. Vitamine D ifasha umubiri kwinjiza kalisiyumu na fosifore tuvana mu byo kurya. Iyo tudafite vitamine D, kalisiyumu yaba ingana iki, ntacyo izamara ku mubiri.
• Imikorere y'imitsi: Vitamine D ifasha imitsi yacu kugenda no gukora neza.
• Udutsi two mu bwonko: Vitamine D irakenewe kandi kugira ngo utwo dutsi two mu bwonko dukore neza, ikaba ari yo itwara ubutumwa buva mu bwonko bugera ku mubiri wose.

Ukeneye Vitamine D ingana iki ku munsi?

Ingano ya vitamine D ukeneye irahinduka uko imyaka igenda ishira. Ibi bipimirwa mu bipimo mpuzamahanga byitwa IU (Ibice Mpuzamahanga).

Bamwe mu bahanga mu by'ubuvuzi bemeza ko indwara yo kubura amagufwa, indwara itera gucika intege, ari indwaraIyi ngano ishobora kuba idahagije ku bari mu kaga. Kubwibyo, ni byiza kuvugana na muganga wawe kugira ngo amenye ingano ikubereye.

Umuburo: Si byiza kandi gufata vitamine D nyinshi. Ntabwo ari byiza ku muntu wese urengeje imyaka 9 gufata IU zirenga 4.000 ku munsi. Ni gake cyane kubona ibi mu biribwa gusa, ariko gufata inyunganiramirire ya Vitamine D nta buyobozi bishobora guteza akaga.

Ni ubuhe buryo bwo kubona Vitamine D?

Dushobora kubona vitamine D mu buryo butatu bw'ingenzi.

1. Ku zuba ryinshi (uburyo bwiza bwo mu bidukikije)

Imibiri yacu ifite ubushobozi butangaje bwo gukora vitamine D. Icyo ikeneye gusa ni urumuri rw'izuba kugira ngo igere ku ruhu. Ushobora kubona ingano ikenewe ya vitamine D wishyira ku zuba rya mu gitondo mu gihe cy'iminota 10 kugeza kuri 15 udakoresheje amavuta akingira izuba, kabiri cyangwa gatatu mu cyumweru.

Ariko ibuka ko kuguma ku zuba igihe kirekire bishobora gutera kanseri y'uruhu. Niba rero ugiye kumara iminota irenga mike uri ku zuba, menya neza ko wambaye imyenda ipfuka umubiri wawe.

2. Ibiryo

Hari ibiryo byinshi birimo vitamine D mu buryo busanzwe.

Byongeye kandi, mu bihugu by'amahanga, ibiryo nk'amata, ibinyampeke bimwe na bimwe bya mu gitondo, yawurute, n'amata ya soya bikungahaye kuri vitamine D mu buryo bw'ubukorano.

3. Ibinini bya Vitamine D (Inyongeramusaruro)

Ku bantu bafite ingorane zo kubona vitamine D ihagije mu zuba n'ibiribwa, bashobora gufata ibinini ku nama za muganga.

Ni nde ukeneye cyane cyane inyunganiramirire ya Vitamine D?

Hari abantu bamwe na bamwe bafite ibyago byinshi byo kubura Vitamine D. Niba uri muri iki cyiciro, ni ngombwa kugisha inama muganga.

• Abantu barengeje imyaka 50: Uko tugenda dusaza, ubushobozi bw'uruhu bwo gukora vitamine D buragabanuka.
• Abantu batagira izuba rihagije: Abantu bamara umunsi wose mu biro, mu nyubako, abageze mu zabukuru baguma mu ngo zabo, n'abambara imyenda ipfuka umubiri wabo cyane bari mu kaga gakomeye.
• Abantu bafite uruhu rwijimye: Ibara rya melanin mu ruhu rigabanya ikorwa rya Vitamine D ku rugero runaka.
• Abantu bafite indwara z'impyiko cyangwa ibibazo byo kwinjiza indyo: Hari indwara zimwe na zimwe zishobora kubangamira ubushobozi bw'umubiri bwo kwinjiza vitamine D cyangwa kalisiyumu.
• Abantu bafite ingorane zo gusya amata n'ibikomoka ku mata (Lactose idashobora kwihanganira): Kubera ko birinda ibikomoka ku mata, bashobora kubura ibiryo bikungahaye kuri vitamine D.
• Abantu bakurikiza indyo y’abarya ibikomoka ku bimera gusa: Kubera ko ibiryo byinshi bisanzwe bikungahaye kuri vitamine D ari ibiryo by’inyamaswa, baba bafite ibyago byo kubura ibiryo.
• Abana bonsa gusa: Amashereka akubiyemo vitamine D nke cyane. Kubwibyo, abaganga bakunze gutanga inama ku bana bato yo gutonyanga vitamine D.
• Abantu bafata imiti imwe n'imwe: Imiti imwe n'imwe itangwa ku ndwara nka epilepsy ishobora kugira ingaruka ku rugero rwa Vitamine D mu mubiri.

Byongeye kandi, abaganga basaba amavuta arimo vitamine D yo kuvura indwara y'uruhu ya psoriasis .

Ese hari ingaruka zo gufata Vitamine D?

Ingaruka mbi za Vitamine D ni nke cyane iyo ifashwe mu gipimo gikwiye. Ariko hari ikintu kimwe cy'ingenzi cyane .

Iyo ubonye vitamine D nyinshi mu mubiri wawe, ushobora kugira ibimenyetso bikurikira:

• Gukunda kurya
• Gukenera kunyara kenshi
• Isesemi no kuruka
• Kugabanya ibiro
• Kutareba neza
• Kubabara amagufwa
• Amabuye mu mpyiko

Kubwibyo, ntuzigere ukoresha ibinini bya Vitamine D utabanje kugirwa inama na muganga.