Unonzwa kuneta here kana kuti kungoshaya simba? Kana kuti une marwadzo mumapfupa netsandanyama dzako here? Pamwe chikonzero cheizvi kushaikwa kwevhitamini D mumuviri wako. Vhitamini D chinhu chakakosha chinoita mabasa akawanda akakosha mumuviri wedu. Asi vanhu vazhinji havanyatsoiteerera. Saka nhasi, ngatitaurei nezvevhitamini D iyi, kuti tinoda yakawanda sei, kuti tingaiwana sei, uye zvinhu zvatinofanira kungwarira.
Chii chinoita kuti vhitamini D ishande mumuviri wedu?
Zvichitaurwa zviri nyore, vhitamini D inoita mabasa akakosha mumiviri yedu.
- Mapfupa akasimba: Calcium nephosphorus zvicherwa zviviri zvakakosha kuti mapfupa edu arambe akasimba. Vhitamini D inobatsira muviri kupinza calcium nephosphorus zvatinowana kubva muchikafu. Pasina vhitamini D, zvisinei nekuti tinotora calcium yakawanda sei, hazvizobatsiri muviri.
- Kushanda kwetsandanyama: Vhitamini D inobatsira tsandanyama dzedu kufamba uye kushanda zvakanaka.
- Sisitimu yetsinga: Vitamin D inodiwawo kuti sisitimu yetsinga ishande zvakanaka, iyo inotakura mashoko kubva kuuropi kuenda kumuviri wese.
Funga nezvazvo nenzira iyi: Vhitamini D yakafanana nenyanzvi yekuvaka imba inovaka mapfupa edu. Kunyangwe tinounza calcium simende yakawanda sei, hazvigoneke kuishandisa nemazvo uye kuvaka rusvingo rwakasimba pasina nyanzvi iyi.
Unoda vhitamini D yakawanda sei pazuva?
Huwandu hwevhitamini D hwaunoda hunochinja nekukura. Izvi zvinoyerwa mumayuniti epasi rose anonzi IU (International Units).
| Boka rezera | Kudya kunokurudzirwa zuva nezuva (IU) |
|---|---|
| Makore ari pakati pe1 ne70 (kusanganisira vanaamai vane pamuviri nevaya vanoyamwisa) | 600 IU pazuva |
| Munhu wese ane makore anopfuura makumi manomwe | 800 IU pazuva |
Vamwe vanachiremba vanotenda kuti osteoporosis , chirwere chinokonzera kutetepa kwemapfupa, idambudziko guru.Huwandu uhu hunogona kusakwana kune avo vari panjodzi. Saka, zvakanaka kutaura nachiremba wako kuti uwane huwandu hwakakunakira.
Yambiro: Hazvina kunakawo kutora vhitamini D yakawandisa. Hazvina kunaka kuti munhu ane makore anopfuura mapfumbamwe atore anopfuura 4,000 IU pazuva. Kashoma kuwana zvakawanda kudaro kubva muchikafu chega, asi kutora mishonga yekuwedzera vhitamini D pasina kutarisirwa kunogona kukonzera njodzi iyi.
Nzira dzekuwana vhitamini D ndedzipi?
Tinogona kuwana vhitamini D nenzira nhatu huru.
1. Kubva pachiedza chezuva (nzira yakanakisisa yechisikigo)
Miviri yedu ine kugona kunoshamisa kwekugadzira vhitamini D. Chinongodiwa chete zuva rakananga kuti risvike paganda. Unogona kuwana huwandu hunodiwa hwevhitamini D nekuzvipa zuva remangwanani kwemaminitsi gumi kusvika gumi nemashanu usina sunscreen, kaviri kana katatu pasvondo.
Asi yeuka kuti kugara muzuva kwenguva yakareba kunogona kukonzera kenza yeganda. Saka kana uchizogara muzuva kwemaminitsi anopfuura mashoma, iva nechokwadi chekushandisa mafuta ekudzivirira zuva kana kupfeka mbatya dzinofukidza muviri wako.
2. Kubva muchikafu
Kune zvikafu zvakawanda zvine vhitamini D.
| Rudzi rwechikafu | Mienzaniso |
|---|---|
| Hove dzine mafuta (chikafu chakanakisa) | Hove dzakadai sesalmon, tuna, mackerel, uye hove dzedu dzakadai sesardines, kumbalava, uye herring. |
| Zvimwe zvekudya zvemhuka | Chiropa chemombe, chizi, yolk yezai. |
| Howa | Ine huwandu hushoma hwevhitamini D. |
Pamusoro pezvo, kune dzimwe nyika, chikafu chakadai semukaka, zvimwe zviyo zvekudya zvemangwanani, yogati, uye mukaka wesoya zvakasimbiswa nevhitamini D.
3. Mapiritsi eVitamin D (Zvimwe Zvinowedzerwa)
Kune avo vanonetseka kuwana vhitamini D yakakwana kubva muchiedza chezuva nechikafu, vanogona kunwa mapiritsi kana vapihwa mazano nachiremba.
Ndiani anonyanya kuda mavhitamini D supplements?
Kune vamwe vanhu vari panjodzi huru yekushaikwa kwevhitamini D. Kana ukawira muchikamu ichi, zvakakosha kubvunza chiremba kuti akupe mazano.
- Vanhu vane makore anopfuura makumi mashanu: Sezvatinokura, kugona kweganda kugadzira vhitamini D kunoderera.
- Vanhu vasinganyanyi kupiswa nezuva: Vanhu vanopedza zuva rese vari mumahofisi, mukati mezvivako, vakwegura vanogara pamba, uye avo vanopfeka mbatya dzinofukidza miviri yavo zvakanyanya vari panjodzi huru.
- Vanhu vane ganda dema: Pigment ye melanin iri paganda inoderedza kugadzirwa kwevhitamini D kusvika pamwero wakati.
- Vanhu vane chirwere cheitsvo kana matambudziko ekumedza kugaya: Mamwe matambudziko ehutano anogona kukanganisa kugona kwemuviri kumedza vhitamini D kana calcium.
- Vanhu vane dambudziko rekugaya mukaka nezvigadzirwa zvemukaka (Lactose isingashiviriri): Sezvo vasingade zvigadzirwa zvemukaka, vanogona kushaya chikafu chine vhitamini D yakawanda.
- Vanhu vanotevedzera kudya kwemhuka vasingadyi nyama zvakanyanya: Sezvo chikafu chechisikigo chine vhitamini D chiri chikafu chemhuka, vari panjodzi yekuve nekushomeka kwezvokudya.
- Vana vanoyamwiswa chete: Mukaka wezamu une vhitamini D shoma. Saka, vanachiremba vanowanzo kurudzira madonhwe evhitamini D kuvana.
- Vanhu vanotora mimwe mishonga: Mimwe mishonga inopiwa yezvirwere zvakaita sepfari inogona kukanganisa huwandu hwevhitamini D mumuviri.
Pamusoro pezvo, vanachiremba vanokurudzirawo mafuta ane vhitamini D ekurapa psoriasis yeganda.
Pane njodzi here pakutora vhitamini D?
Matambudziko anobva kuvhitamini D haawanzoitiki kana akatorwa nechiyero chakakodzera. Asi pane chinhu chimwe chete chakakosha .
Kana uri kutora mushonga wezvimwe zvirwere (kunyanya BP, chirwere chemwoyo), unofanira kutaura nachiremba wako usati watanga mapiritsi evhitamini D, sezvo vhitamini D inogona kukanganisa mimwe mishonga.
Kana muviri wako uine Vitamin D yakawandisa, unogona kuona zviratidzo zvinotevera:
- Kuda kudya
- Kuda kuita weti kakawanda
- Kusvotwa nekurutsa
- Kuderedza huremu
- Kuvhiringidzika
- Kurwadziwa kwemapfupa
- Matombo eitsvo
Saka, usamboshandisa mapiritsi evhitamini D usina kupiwa mazano nachiremba.
Mharidzo Yekuenda Nayo Kumba
- Vhitamini D inokosha pahutano hwemapfupa ako, tsandanyama, uye tsinga.
- Nzira yakanakisisa, iri nyore, uye yechisikigo yekuwana vhitamini D ndeyekuratidzwa kwezuva kwenguva pfupi uye zvakachengeteka.
- Zvikafu zvakaita sehove dzine mafuta (senge sardines, mackerel) uye mazai ega zvinopawo vhitamini D zvakanaka.
- Kana wava nemakore anopfuura makumi mashanu, usingawani zuva rakawanda, kana kuti uine zvimwe zvirwere zvisingaperi, uri panjodzi yekushaikwa kwevhitamini D.
- Usambofa watanga kutora mishonga yekuwedzera vhitamini D usina kupiwa mazano nachiremba, kunyanya kana uri kutora mimwe mishonga.
- Kufanana nechero chinhu chipi zvacho, kutora vhitamini D yakawandisa kunogona kukuvadza muviri. Nguva dzose tora mushonga unokurudzirwa chete.
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