Unonzwawo kuneta uye usina hupenyu mukati mezuva rese here? Une kurwadziwa here kumusana, nhengo, kana muviri? Vazhinji vedu tinokanganwa nezvezvinhu izvi, tichifunga kuti zvinhu zvakajairika muhupenyu hwezuva nezuva. Zvisinei, dzimwe nguva chikonzero chaicho cheizvi chingave kushaikwa kwevhitamini D mumuviri wako, kureva kushomeka kwevhitamini D. Inozivikanwawo se'Sunshine Vitamin', iyi vhitamini D inokosha pahutano hwedu, kunyanya kusimba kwemapfupa edu. Saka ngatitsvagei zvakawanda nezvazvo nhasi.
Sei vhitamini D ichikosha zvikuru kumuviri wedu?
Zvichitaurwa zviri nyore, vhitamini D chinhu chakakosha pakuvaka mapfupa edu uye kuabatsira kuti arambe akasimba. Funga nezvemapfupa edu seimba. Zvinhu zvinovaka imba iyi icalcium. Asi tinoda simende here kuti tibatanidze matombo iwayo pamwe chete? Saizvozvowo, vhitamini D i'simende' inobatsira miviri yedu kupinza zvinovaka muviri zvakaita secalcium nemagnesium zvatinodya.
Kana vhitamini D isina kukwana, muviri haugone kunwisa calcium. Izvi zvinokonzera kudzikira kwecalcium muropa. Kuti izvi zvidzore, muviri unotanga kutora calcium kubva mumapfupa woiwedzera muropa. Nekufamba kwenguva, izvi zvinoderedza simba remapfupa uye zvinokonzera maburi. Dambudziko iri rinogona kukonzera osteoporosis muvanhu vakuru uye rickets muvana.
Pamusoro pezvo, vhitamini D inokosha pakushanda zvakanaka kwetsinga dzedu, masoja emuviri, uye tsandanyama. Tsvagiridzo yakawanawo kuti kushomeka kwevhitamini D kunogona kuwedzera njodzi yezvirwere zvinotevera:
- Mhando dzeKenza
- Chirwere chemwoyo uye sitiroko
- Kuora mwoyo
- Multiple sclerosis
- Chirwere cheshuga cherudzi rwechipiri
Unoziva sei huwandu hwevhitamini D yako?
Unogona kutarisa huwandu hwevhitamini D yako nekuongororwa ropa kuri nyore. Chiremba wako angangokukumbira kuti uedze bvunzo ye25-hydroxyvitamin D. Mhedzisiro yacho ndiyo ichaona huwandu hwevhitamini D yako.
Mazinga eVitamin D anowanzo kurongwa seizvi:
| Vitamin D level (mu ng/mL) | Zvinoreva |
|---|---|
| Zvisingasviki 12 ng/mL | Kushaikwa: Kurapwa kunodiwa. |
| Pakati pe12 ne20 (ng/mL) | Hazvina kukwana: Zvinokurudzirwa kuwedzera mwero. |
| Kupfuura 20 ng/mL | Zvakakwana: Hutano hwakanaka kuvanhu vazhinji. |
| Kupfuura 50 ng/mL | Kukwira Kwakanyanya: Izvi zvinogonawo kukonzera matambudziko ehutano. |
Ndezvipi zviratidzo zvekushaikwa kwevhitamini D?
Zviratidzo zvekushaikwa kwevhitamini D zvinonyanya kuonekwa muvana kupfuura muvanhu vakuru. Izvi zvinodaro nekuti mapfupa evana achiri kukura. Zvisinei, zviratidzo izvi muvanhu vakuru hazvinyatsooneki. Ungasatombozviona.
| kuna ani? | Zviratidzo zvakajairika |
|---|---|
| Vana vadiki |
|
| Vakuru |
Sei tichiwana kushaya vhitamini D?
Panogona kunge paine zvikonzero zvakati wandei zveizvi.
1. Kusawana mukana wekuwana chiedza chezuva chakakwana
Nzira huru iyo miviri yedu inogadzira vhitamini D ndeyekubuda muzuva. Kungosvika maminetsi gumi nemashanu kusvika makumi matatu ekubuda muzuva mangwanani pazuva kunogona kupa huwandu hunodiwa hwevhitamini D. Zvisinei, mukana uyu unoraswa neavo vanopedza zuva rese vari mumahofisi, vari mumba, kana vanopfeka mafuta ekudzivirira zuva pavanenge vachibuda muzuva.
2. Kusawana zvakakwana kubva muchikafu
Manyuko evhitamini D mashoma kwazvo. Njodzi iyi yakanyanya kukwira kune avo vanodya zvekudya zvevegan. Hove dzine mafuta (salmon, tuna, mackerel, sardines), mafuta echiropa checod, mayolk ezai, chizi, nemukaka wakasimbiswa, yogati, uye chikafu chemangwanani chine vhitamini D.
3. Ruvara rweganda
Melanin, ruvara runopa ganda ruvara rwaro rwakasviba, inodzivirira ganda redu kubva kumwaranzi inokuvadza yezuva. Zvisinei, ruvara urwu runoderedzawo kugona kweganda kugadzira vhitamini D. Nokudaro, munhu ane ganda rakasviba anogona kuwana vhitamini D shoma kubva kuzuva kupfuura munhu ane ganda rakajeka.
4. Zvimwe zvirwere
Vanhu vane chirwere cheitsvo kana chechiropa vanonetseka nekushandura vhitamini D mumuviri wavo. Uyewo, vanhu vane zvirwere zvekugaya chikafu zvakaita sechirwere cheCrohn kana chirwere cheCeliac vanonetseka nekutora vhitamini D kubva muchikafu.
5. Kufuta zvakanyanya
Vhitamini D ivhitamini inonyungudika mumafuta. Vanhu vane mafuta akawanda mumuviri vanowanzo chengeta vhitamini D mumasero avo emafuta. Izvi zvinogona kukonzera vhitamini D shoma muropa. Vanhu vane Body Mass Index (BMI) ye30 kana kupfuura vari panjodzi huru.
6. Mamwe marudzi emishonga inotorwa
Mimwe mishonga inogona kukurumidzisa kuparara kwevhitamini D mumuviri. Semuenzaniso, mimwe mishonga yepfari, cholesterol yakakwira, uye BP yakakwira zvinogona kukonzera izvi. Kana uri kutora chero mushonga kwenguva refu, zvakakosha kutaura nachiremba wako nezvazvo.
Kushaikwa kwevhitamini D kunorapwa sei?
Chinhu chinonyanya kukosha ndechekuti kushomeka kwevhitamini D kunofanira kurapwa chete kana wapihwa mazano nachiremba. Usangotenga mapiritsi evhitamini kupharmacy woanwa sezvaunoda.
Zvichibva pane zvakabuda muropa rako, chiremba wako achakurudzira mushonga wekuwedzera wevhitamini D wakakunakira. Izvi zvinouya muchimiro chevhitamini D2 (Ergocalciferol) kana D3 (Cholecalciferol). Chimiro cheD3 chinoonekwa sechiri nyore kunwisa muviri.
Zvichienderana nehuwandu hwekushomeka kwemushonga, chiremba wako anogona kutanga kukuwedzera mushonga (semuenzaniso 6,000 IU pazuva) ozobva akuchinja kuti uwane mushonga wekuchengetedza (semuenzaniso 1,000-2,000 IU pazuva). Mishonga iyi inosiyana zvichienderana nezera rako, huremu, nezvimwe zvirwere. Saka,Iva nechokwadi chekubvunza chiremba wako nezvemupimo chaiwo uye kuti unotora nguva yakareba sei.
Mazinga eVitamin D anowanzo dzoka paakajairika mushure memavhiki matanhatu kusvika masere ekurapwa. Zvisinei, chiremba wako anogona kukukurudzira kuti utore mishonga yekuwedzera kwenguva yakareba kudzivirira kudzikira kwemazinga zvakare.
Mharidzo Yekuenda Nayo Kumba
- Vhitamini D inokosha pakusimbisa mapfupa edu uye hutano hwese.
- Usaregeredza kunyange zviratidzo zvidiki zvakaita sekuneta nguva nenguva uye kurwadziwa kwemuviri. Kushaikwa kweVitamin D kunogona kunge kuri iko kunokonzera izvi.
- Kuongororwa ropa nyore nyore kunogona kuona huwandu hwevhitamini D yako.
- Edza kuwana nguva yekupisa kwezuva kwemaminitsi gumi nemashanu kusvika makumi matatu mangwanani ega ega.
- Wedzera zvekudya zvakapfuma muvhitamini D (hove dzine mafuta, mazai, mukaka wakasimba) mukudya kwako.
- Kana uchifungidzira kuti hauna Vitamin D yakakwana kana kuti uchida kutora mishonga yekuwedzera, iva nechokwadi chekuona chiremba wako kuti akupe mazano.
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