MuhimmancinVitamin D: Alakar Tsakanin Rana da Lafiya

A cikin al'ummar zamani, yayin da salon rayuwar mutane ke canzawa, karancin bitamin D ya zama matsala ta gama gari. Vitamin D ba kawai yana da mahimmanci ga lafiyar kashi ba, har ma yana taka muhimmiyar rawa a cikin tsarin rigakafi, lafiyar zuciya, da lafiyar kwakwalwa. Wannan labarin zai bincika mahimmancin bitamin D da yadda ake samun isasshen bitamin D ta hanyar abinci da hasken rana.

Ilimin asali nabitamin D

Vitamin Dbitamin ne mai narkewa wanda ke zuwa cikin manyan nau'i biyu: bitamin D2 (ergocalciferol) da bitamin D3 (cholecalciferol). Vitamin D3 yana hade da fata don amsa hasken rana, yayin da bitamin D2 ya samo asali ne daga wasu tsire-tsire da yisti. Babban aikin bitamin D shine taimakawa jiki ya sha calcium da phosphorus, wadanda suke da mahimmanci don kiyaye lafiyar ƙasusuwa da hakora.

Tasirin bitamin D akan lafiyar kashi

Vitamin D yana taka muhimmiyar rawa wajen lafiyar kashi. Yana inganta ƙwayar calcium daga hanji kuma yana taimakawa wajen kula da matakan calcium a cikin jini, don haka yana tallafawa tsarin ma'adinai na kasusuwa. Rashin bitamin D na iya haifar da osteoporosis, ƙara haɗarin karaya, har ma da rickets a cikin yara. Don haka, tabbatar da isasshen bitamin D shine mabuɗin don hana cutar kashi.

Vitamin D da tsarin rigakafi

Binciken da aka yi kwanan nan ya nuna cewa bitamin D kuma yana taka muhimmiyar rawa a cikin tsarin rigakafi. Yana iya daidaita aikin ƙwayoyin rigakafi da haɓaka juriyar jiki ga kamuwa da cuta. Rashin bitamin D yana da alaƙa da cututtuka iri-iri na autoimmune (irin su sclerosis, rheumatoid arthritis, da dai sauransu) da kuma ƙara haɗarin kamuwa da cuta. Don haka, kiyaye matakan bitamin D masu dacewa na iya taimakawa wajen haɓaka rigakafi da rage haɗarin kamuwa da cuta da cututtuka.

Vitamin D da lafiyar kwakwalwa

Rashin bitamin D kuma yana da alaƙa da matsalolin lafiyar kwakwalwa. Nazarin ya gano cewa ƙananan matakan bitamin D suna da alaƙa da ƙara yawan matsalolin lafiyar kwakwalwa kamar damuwa da damuwa. Vitamin D na iya rinjayar yanayi ta hanyar rinjayar kira na neurotransmitters (kamar serotonin) a cikin kwakwalwa. Saboda haka, bitamin D zai iya taimakawa wajen inganta lafiyar kwakwalwa da inganta yanayin rayuwa.

Yadda ake samun isasshen bitamin D

1. Fitar da hasken rana: Hasken rana shine hanya mafi inganci kuma mafi inganci don samun bitamin D. Fatar na iya hada bitamin D idan ta fallasa hasken rana. Ana ba da shawarar a fallasa hasken rana na mintuna 15-30 a kowace rana, musamman a lokutan hasken rana mai ƙarfi (10 na safe zuwa 3 na yamma). Duk da haka, abubuwa kamar launin fata, wuri na yanki da yanayi na iya shafar haɗin bitamin D, don haka a wasu lokuta, ana iya buƙatar ƙarin ƙarin.

2. Abinci: Duk da cewa hasken rana shine tushen tushen, zaka iya samun bitamin D ta hanyar cin abinci. Abincin da ke da bitamin D sun haɗa da:
- Kifi (kamar salmon, sardines, cod)
- Avocado, kwai gwaiduwa
- Abinci mai ƙarfi (kamar madara mai ƙarfi, ruwan lemu, da hatsi)

3. Kari: Ga wadanda ba su iya samun wadatuwabitamin Dta hanyar hasken rana da abinci, kari shine zaɓi mai tasiri.Vitamin D3kari ana daukar su mafi inganci nau'i. Kafin fara kari, ana ba da shawarar tuntuɓar likita don ƙayyade adadin da ya dace.

Tsaro da kiyayewa nabitamin D

Ko da yake bitamin D yana da mahimmanci ga lafiya, yawan cin abinci yana iya haifar da matsalolin lafiya. Rashin guba na bitamin D shine yafi saboda tasirinsa akan metabolism na calcium, wanda zai iya haifar da matsaloli irin su hypercalcemia. Saboda haka, yana da matukar muhimmanci a bi shawarar da aka ba da shawarar. Shawarwari na yau da kullun ga manya shine raka'a 600-800 na duniya (IU), waɗanda za'a iya daidaita su gwargwadon matsayin lafiyar mutum da shawarar likita.

Vitamin Dyana taka muhimmiyar rawa wajen kiyaye lafiya. Ko lafiyar kashi, tsarin rigakafi ko lafiyar kwakwalwa, bitamin D yana taka muhimmiyar rawa. Tabbatar da isasshen matakan bitamin D a cikin jiki ta hanyar fitowar rana mai kyau, daidaitaccen abinci da abubuwan da suka dace zasu taimaka wajen inganta lafiyar gaba ɗaya. Kula da mahimmancin bitamin D kuma bari mu yi rayuwa mai kyau a cikin rana.

Vitamin D kuma shine hormone steroid. Ya ƙunshi VD2 da VD3, waɗanda suke da tsari iri ɗaya. Ana ɗaukar bitamin D3 da D2 ta hanyar jini zuwa cikin hanta kuma an canza su zuwa 25-hydroxy Vitamin D (ciki har da 25-dihydroxyl Vitamin D3 da D2) ta hanyar tasirin Vitamin D-25-hydroxylase. 25-hydroxy Vitamin D yana canzawa zuwa physiologically aiki 1, 25-dihydroxyl Vitamin D a cikin koda a ƙarƙashin catalysis na 25OH-1a hydroxylase. 25 (OH) VDyana wanzuwa a cikin jikin ɗan adam a cikin babban taro kuma a tsaye, kuma yana iya nuna jimlar adadin bitamin D da ake samu daga abinci da haɗewa ta jiki da kuma ƙarfin jujjuyawar bitamin D. Don haka,25 (OH) VDAna la'akari da mafi kyawun nuni don kimanta matsayin abinci mai gina jiki na Vitamin D.

Bayanan kula daga Xiamen Baysen Medical

Mu baysen Medical koyaushe yana mai da hankali kan dabarun bincike don haɓaka ingancin rayuwa, Mun riga mun haɓaka25-(OH) Kayan gwajin VDdon samar da sakamakon gwajin 25-hydroxy VitaminD.