MahimmancinVitamin D: Haɗin haɗi tsakanin sunshine da lafiya

A cikin al'ummar zamani, yayin da mutane suke musanya, rashi Vitamin ya zama matsala ta gama gari. Vitamin d ba shi da mahimmanci kawai ga lafiyar kashi, amma kuma yana taka muhimmiyar rawa a tsarin rigakafi, kiwon lafiya, da lafiyar kwakwalwa. Wannan labarin zai bincika mahimmancin Vitamin D da yadda ake samun isasshen bitamin d ta hanyar abinci da hasken rana.

Ilimin asali naVitamin D

Vitamin DWani bitamin mai narkewa ne wanda ya zo cikin manyan siffofin guda biyu: bitamin d2 (erdocalciferol) da bitamin d3 (chocalciferol). Vitamin D3 ya sanya shi ta hanyar fata a martani ga hasken rana, yayin da bitamin D2 ya samo asali ne daga wasu tsirrai da yisti. Babban aikin bitamin d shine taimakawa jikin jikin ya sha alli da phosphorus, wanda ke da mahimmanci don kiyaye ƙoshin lafiya da hakora.

Tasirin bitamin d akan lafiyar kashi

Vitamin D Yana taka muhimmiyar rawa a cikin lafiyar kashi. Yana inganta shan zayyad da kalkarku kuma yana taimakawa wajen kula da matakan alli a cikin jini, saboda haka yana goyan bayan tsarin ma'adinin ƙasusuwa. Rashin bitamin d na iya haifar da osteoporosis, ƙara haɗarin kararwar zuciya, har ma da rickets cikin yara. Sabili da haka, tabbatar da isasshen abinci na bitamin d shine mabuɗin hana cutar kasusuwa.

Vitamin D da Tsarin rigakafi

Nazarin kwanan nan sun nuna cewa bitamin ya kuma taka muhimmiyar rawa a tsarin rigakafi. Zai iya daidaita aikin sel na rigakafi da haɓaka juriya na jiki ga kamuwa da cuta. Rashin karancin Vitamin yana da alaƙa da nau'ikan cututtukan autoimmune (kamar su sclerosis da yawa, wato hadarin rashin daidaituwa na kamuwa da cuta. Saboda haka, kula da matakan bitamin da ya dace na iya taimakawa haɓaka rigakafi da rage haɗarin kamuwa da cuta da cuta.

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 haɓaka matsalolin lafiyar kwakwalwa kamar damuwa da damuwa. Vitamin d na iya shafar yanayi ta hanyar shafar tsarin neurotransmiters (kamar merotonin) a cikin kwakwalwa. Saboda haka, karin bitamin d na iya taimakawa inganta lafiyar kwakwalwa da haɓaka ingancin rayuwa.

Yadda ake samun isasshen bitamin d

1. Hasken hasken rana: Hasken rana shine mafi kyawun hanyar halitta da ingantacciyar hanya don samun bitamin D. Fata ya sami damar haɓaka Vitamin D lokacin da aka fallasa zuwa hasken rana. An ba da shawarar a fallasa zuwa ga hasken rana na 15-30 mintuna a rana, musamman a lokutan ƙarfi na hasken rana (10 na yamma). Koyaya, dalilai kamar launi na fata, wurin yanki da lokaci na iya shafar tsarin nau'in bitamin D, don haka a wasu yanayi, ana buƙatar ƙarin ƙarin ƙarin ƙarin.

2. Abinci: Duk da cewa hasken rana shine babban tushe, zaka iya samun bitamin d ta abinci. Abincin abinci mai arziki a cikin bitamin d sun hada da:
- kifi (kamar kifi, sardines, cod)
- Avocado, kwai gwaiduwa
- abinci mai garu (kamar madara na soja, ruwan lemo, da hatsi)

3. Abubuwa: Ga wadanda basu iya isa baVitamin DTa hanyar hasken rana da abinci, kari zabi ne mai amfani.Vitamin D3Anyi la'akari da abinci gaba ɗaya ana ɗaukar mafi inganci. Kafin fara ƙarin ƙarin bayani, ana bada shawara don tuntuɓi likita don tantance ɓangaren da ya dace.

Aminci da taka leda naVitamin D

Kodayake Vitamin d yana da mahimmanci don kiwon lafiya, yawan amfani da yawa na iya haifar da matsalolin lafiya. Rashin guba na bitamin d shine yafi saboda tasirin sa a kan calcium metabolism na alli, wanda zai iya haifar da matsaloli kamar hypercalcemia. Saboda haka, yana da matukar muhimmanci a bi ci da shawarar da aka ba da shawarar. Abun da aka ba da shawarar yau da kullun ga manya shine raka'a 600-800 na kasa da kasa (IU), wanda za'a iya gyara bisa ga shari'ar lafiyar mutum.

Vitamin DYi wasa da muhimmiyar rawa wajen kiyaye lafiya lafiya. Ko da lafiya ta ƙashi, tsarin rigakafi ko lafiyar kwakwalwa, bitamin d yana taka muhimmiyar rawa. Tabbatar da isasshen matakan bitamin d ta jiki ta hanyar fitowar rana ta dace, abinci mai daidaitaccen abinci zai taimaka wajen haɓaka kiwon lafiya gaba ɗaya. Kula da mahimmancin bitamin D kuma bari mu rayu rayuwa mai lafiya a rana.

Vitamin d shima steroid na steroid ne. Yana da akafi ya haɗa da VD2 da VD3, waɗanda suke da tsari iri ɗaya. Vitamin D3 da D2 ana ɗaukar su ta hanyar kewaya jini a cikin hanta 25 da D2) ta hanyar tasirin bitamin d-25-hydroxylase. 25-hydroxy bitamin d an kawo shi ne mafi yawan aiki a cikin jiki 1, 25- Diohydroxyl Vitamin na 25- Diohydroxyl D a cikin koda a karkashin catalysis na 25oh-1 smyroxysis. 25- (oh) vdwanzu a jikin mutum a cikin babban taro da tsananin, kuma yana iya nuna jimlar adadin bitamin d da kuma iyawar juyawa na bitamin D. Saboda haka,25- (oh) vdana daukar shi azaman mafi kyawun alama don kimanta matsayin abinci na bitamin D.

Bayani daga Xiamy Baysen Likita

Muna Bayn Liki Koyaushe Kullum mai da hankali kan dabarun bincike don sanya ingancin rayuwa, mun riga mun ci gaba25- (oh) kit ɗin gwajiDon samar da sakamakon gwajin na 25-hydroxy bitamind.