Unowanzo nzwa kuneta, kurwadziwa kwemuviri, kana kurwadziwa kwemapfupa here? Dzimwe nguva tinofunga kuti izvi zvinhu zvakajairika, zvinhu zvinoitika nekuda kwebasa rakawandisa, asi chikonzero chakavanzika cheizvi chingave kushaikwa kwevhitamini D. Kunyangwe vanhu vazhinji vasingazvitarisiri zvakanyanya, ichi chinhu chine simba guru pahutano hwedu hwemuviri. Ngatitaurei nezvazvo zvakadzama uye zviri nyore nhasi.
Kushaikwa kwevhitamini D uku chii?
Zvichitaurwa zviri nyore, kushomeka kwevhitamini D zvinoreva kuti muviri wako hauwani vhitamini D yakakwana. Izvi zvinonyanya kukanganisa kusimba kwemapfupa netsandanyama dzako .
Vhitamini D ivhitamini inokosha pakukura nekuchengetedza mapfupa mumuviri wedu. Inokoshawo zvikuru pakushanda kwetsinga dzedu, musculoskeletal system, uye immune system (kureva, kugona kwedu kurwisa zvirwere).
Kune nzira nhatu huru dzatingawana nadzo vhitamini D:
- Kubva kuchiedza chezuva: Kana ganda redu rikasangana nezuva, miviri yedu inogona kugadzira vhitamini D. Zvisinei, zvinoomera vanhu vane ganda rakasviba nevakwegura kugadzira vhitamini D yakakwana nenzira iyi.
- Kubva muzvikafu zvaunodya: Zvimwe zvekudya zvine vhitamini D zvakasikwa.
- Zvinovaka Muviri: Kana chiremba akakurudzira, unogona kuzvitora semapiritsi kana sirapu.
Pasinei nenzira idzi, kushomeka kwevhitamini D idambudziko rehutano rakajairika pasi rose, kusanganisira muSri Lanka.
Sei vhitamini D ichikosha zvikuru kumuviri wedu?
Fungidzira uri kuvaka imba. Unoda zvidhinha. Calcium yakafanana nezvidhinha zvemapfupa edu. Asi unoda simende kuti ubatanidze zvidhinha izvozvo. Ndiro basa revhitamini D, sesimende iyoyo.
Pasina vhitamini D, miviri yedu haigone kupinza zvakanaka mamineral ecalcium nephosphorus kubva muchikafu. Calcium nephosphorus izvi ndizvo zvinobatsira kuvaka mapfupa akasimba uye kuchengetedza nyama ine hutano.
Ngationei zvinoitika kana ukaramba usina vhitamini D:
1. Kutanga, kutorwa kwecalcium kubva mudumbu kunoderera. Zvadaro huwandu hwecalcium muropa hunoderera. Tinowanzoti chirwere ichi hypocalcemia .
2. Kana huwandu hwecalcium muropa hukadzikira, muviri unoedza kuhudzorera. Kuti izvi zviitike, magland eparathyroid anokurumidziswa, zvichiburitsa calcium yakachengetwa mumapfupa muropa.
3. Sezvo calcium ichiramba ichiyerera kubva mumapfupa ichipinda muropa nenzira iyi, mapfupa anotanga kunyungudika zvishoma nezvishoma uye kupera simba. Izvi zvinonzi mapfupa ekubvisa mineralization .
Maitiro aya anogona kukonzera chirwere chinonzi osteomalacia muvanhu vakuru uye rickets muvana vadiki. Mumamiriro ese ari maviri, mapfupa haana simba uye anowanzo tyoka.Zvingangoitika.
Ndezvipi zviratidzo zvekushaikwa kwevhitamini D?
Kazhinji, zviratidzo zvekushaikwa kwevhitamini D hazvionekwe. Dzimwe nguva, panogona kunge pasina zviratidzo zvachose. Zvisinei, pane zvimwe zviratidzo zvakajairika.
| Ndiani ari kukanganiswa? | Zvinhu zvinoonekwa |
|---|---|
| Vana vadiki |
|
| Vakuru |
Chinhu chakakosha ndechekuti, unogona kunge usina Vitamin D yakakwana pasina zviratidzo izvi. Saka kana uine zvinhu zvinogona kukonzera njodzi, zvakanaka kutaura nachiremba.
Ndezvipi zvikonzero zvekushaikwa kwevhitamini D?
Pane zvikonzero zvakawanda zvinokonzera kushomeka kwevhitamini D. Ngatizvitarisei chimwe nechimwe.
1. Kusawana vhitamini D yakakwana
- Kusawana chiedza chezuva: Vanhu vanogara mumba, mumahofisi, uye vasingabudi muzuva havagadzi vhitamini D.
- Kushaikwa kwekudya: Dambudziko iri rinogonawo kuitika kuvanhu vanodya chikafu chishoma chine vhitamini D (semuenzaniso, hove dzine mafuta, mazai).
2. Kusakwanisa kwemuviri kupinza kana kushandisa vhitamini D
Mamwe matambudziko ehutano nemishonga zvinogona kutadzisa miviri yedu kushandisa vhitamini D nemazvo.
- Zvirwere zvemudumbu: chirwere cheCrohn ,Kana uine zvirwere zvakaita sechirwere checeliac, zvinova zvakaoma kuti ura hwako hunyore vhitamini D.
- Kufuta: Kana paine masero emafuta akawanda mumuviri, masero iwayo anochengeta vhitamini D. Izvi zvinosiya vhitamini D isingasariri kuti muviri wese ushandise.
- Chirwere cheitsvo nechiropa: Vhitamini D inoshandurwa kuita chimiro chinoshanda icho muviri unogona kushandisa nechiropa neitsvo. Vanhu vane zvirwere zvenhengo idzi havagone kuigadzirisa nemazvo.
- Kumwe kuvhiyiwa: Kunwa vhitamini D kunogona kukanganisa kudyiwa kwevhitamini mushure mekuvhiyiwa kwedumbu kuti uderedze uremu (semuenzaniso, gastric bypass).
- Mimwe mishonga: Kushandisa mimwe mishonga kwenguva refu, yakadai semishonga inoderedza cholesterol, mishonga yepfari, uye steroid, kunogona kuderedza mazinga evhitamini D.
Ndiani ari panjodzi huru?
Kunyange zvazvo munhu wese achigona kuva nekushaya vhitamini D, vamwe vanhu vari panjodzi huru.
| Boka renjodzi | Chikonzero |
|---|---|
| Vanhu vane makore anopfuura 65 ekuberekwa | Patinokura, kugona kweganda kugadzira vhitamini D kubva kuzuva kunoderera. |
| Vanhu vane ganda dema | Pigment ye melanin iri paganda inodzivirira kugadzirwa kwevhitamini D kubva muzuva. |
| vacheche vadiki | Kunyanya kuvana vanoyamwiswa chete, huwandu hwevhitamini D hwavanowana kubva mumukaka wemuzamu hunogona kusakwana. |
| Vanhu vasinganyanyi kubuda | Vanhu vanogara vakarara pamubhedha nekuda kwezvirwere zvisingaperi uye avo vanogara mudzimba dzevakwegura havawani chiedza chezuva chakakwana. |
Kushaikwa kwevhitamini D kunoonekwa uye kunorapwa sei?
Kuongorora chirwere
Nzira chete yekuziva chokwadi kana usina Vitamin D ndeyekuongororwa ropa . Bvunzo iyi inonzi 25-hydroxyvitamin D (25(OH)D) test. Chiremba wako ndiye achasarudza kana uchida bvunzo iyi zvichienderana nezviratidzo zvako uye zvinhu zvinokupinza munjodzi.
Kurapa
Chinangwa chikuru chekurapa ndechekudzorera nekuchengetedza huwandu hwakanaka hwevhitamini D mumuviri. Chiremba wako anowanzo kunyora mavhitamini D ekuwedzera kuti akubatsire neizvi.
- Kune mhando mbiri dzevhitamini D, vhitamini D2 nevhitamini D3. D3 (`Cholecalciferol`) inowanzo nyoroveswa nemuviri zviri nyore.
- Chiremba chete ndiye anogona kuziva kuti mushonga waunoda ndeupi uye kuti unofanira kunwa kwenguva yakareba sei.
Yambiro: Usambofa watora mapiritsi evhitamini D usina kupiwa mazano nachiremba. Kukuvadzwa nevhitamini D kunogona kuva nengozi. Saka, tora mushonga uyu chete muchiyero uye kwenguva yakatarwa nachiremba wako.
Nzira yekudzivirira kushomeka kwevhitamini D?
Kudzivirira ndiwo mushonga wakanakisisa. Kana ukatevera matanho aya ari nyore, iwewo unogona kuzvidzivirira kubva pakushaya vhitamini D.
- Iva Nezuva: Zvakanaka kuva nezuva kwemaminitsi gumi nemashanu kusvika makumi maviri zuva rega rega, usati wasvika 10am kana mushure ma3pm. Kuva nezuva kwakanaka kumeso, maoko, nemakumbo. Asi usamirira kusvika wapiswa nezuva, sezvo zvinogona kukonzera kenza yeganda.
- Idya zvekudya zvine vhitamini D yakawanda:
- Hove dzine mafuta akadai sesalmon, tuna, mackerel, sardines, nezvimwewo.
- Yolk yezai
- Chiropa chemombe
- Mukaka, yogati, uye zviyo zvakasimbiswa neVitamin D (verenga zviri papepa)
Kana usina chokwadi nezvekushaikwa kwevhitamini D, kana kuti uine zviratidzo zvataurwa pamusoro apa, chinhu chakanakisa chekuita ndechekuona chiremba wemhuri yako kuti akupe mazano.
Mharidzo Yekuenda Nayo Kumba
- Vhitamini D inokosha pakusimbisa mapfupa edu uye hutano hwese.
- Kuneta nguva dzose, kurwadziwa kwemhasuru nemapfupa zvinogona kuva zviratidzo zvekushaikwa kwevhitamini D.
- Vanhu vane ganda dema, vakwegura, uye avo vanopedza nguva shoma vari panze vari panjodzi huru.
- Dambudziko iri rinogona kuonekwa nekuongororwa ropa zviri nyore.
- Kana uri kutora mishonga yekuwedzera yevhitamini D yekurapa kana kudzivirira,Iva nechokwadi chekuti unotora mushonga uyu chete kana wapihwa mazano echiremba .
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga