Ukubaluleka kweI-vithamin d: Ikhonkco phakathi kwelanga kunye neMpilo

Kuluntu lwanamhlanje, njengoko abantu bendlela abantu batshintsha, ukusilela kweVitamin D kube yingxaki eqhelekileyo. I-Vitamin D ayibalulekanga kuphela kwimpilo yethambo, kodwa inomtsalane kwindima ebalulekileyo kumzimba, impilo yentliziyo, kunye nempilo yengqondo. Eli nqaku liza kuphonononga ukubaluleka kweVitamin D kunye nendlela yokufumana iVitamin d ngokutya kunye nokukhanya kwelanga.

Ulwazi olusisiseko lweI-vithamin d

I-vithamin dyi-vithami yefayili enyibilikayo eza kwiifom ezimbini eziphambili: iVitamin D2 (i-ergocalcifel) kunye neVitamin D3 (Cholecalcifel). I-Vitamin D3 idityaniswe lulusu lokuphendula ukukhanya kwelanga, ngelixa iVitamin D2 ifumaneka kwizityalo ezithile negwele elithile. Owona msebenzi ophambili weVitamin D kukunceda umzimba we-calcium kunye ne-phosphorus, ebaluleke kakhulu ukugcina amathambo kunye namazinyo asempilweni.

Impembelelo yeVitamin D kwi-Bone Health

I-vithamin d idlala indima ebalulekileyo kwimpilo yethambo. Ikhuthaza ukuthathwa kwe-calcium kumathumbu kwaye kunceda ukugcina amaNqaku eeCalcimin kwiGazi, ngaloo ndlela exhasa inkqubo yemidlali yeminelomu. Ukunqongophala kweVitamin D kunokukhokelela kwi-osteoporousis, umngcipheko owonwabileyo wefratshi, kunye ne-upetychis ebantwaneni. Ke ngoko, ukuqinisekisa ukuthathwa okwaneleyo kweVitamin D sisitshixo sokuthintela isifo.

IVitamin D kunye namajoni omzimba

Izifundo zakutshanje zibonise ukuba iVitamin D idlale indima ebalulekileyo kumzimba womzimba. Inokulawula umsebenzi wokuhlala ukhuselo ukhuselo kwaye iphucule ukunganyangeki komzimba kusulelo. Ukusilela kweVitamin D kunxulunyaniswa nezifo ezahlukeneyo ze-autoimmune (ezinje nge-sclerosis ezininzi, iRheumator Arthritis, njl njl) kunye nomngcipheko owosulelekileyo wosulelo. Ke ngoko, ukugcina amanqanaba eVitamin D kunganceda ukuphucula ukungazinzi kwaye kunciphise umngcipheko wosulelo kunye nesifo.

I-Vitamin D kunye nempilo yengqondo

Ukusilela kweVitamin D kuyahambelana kakhulu neengxaki zempilo yengqondo. Izifundo ziye zafumanisa ukuba amanqanaba asezantsi eVitamin D anxulunyaniswa nemeko ezandileyo zeengxaki zempilo yengqondo ezinje ngoxinzelelo kunye noxinzelelo. I-Vitamin D inokuchaphazela imeko ngokuchaphazela i-synthes ye-neurotransmitters (njenge-serotonin) kwingqondo. Ke ngoko, ukongeza iVitamin D kunokukunceda ukuphucula impilo yengqondo kunye nokuphucula umgangatho wobomi.

Ungayifumana njani i-vithamin d

1. Ukukhanya kwelanga: Ukukhanya kwelanga yeyona ndlela yendalo nesebenzayo yokufumana i-vitamin D. Ulusu luyakwazi ukuqesha i-vitamin d xa ityhilwe ukukhanya kwelanga. Kuyacetyiswa ukuba ivezwe lilanga iminyaka eyi-15 ukuya kwengama-30 ngemini, ngakumbi ngexesha lokukhanya kwelanga elinamandla (10 AM ukuya kwi-3 PM). Nangona kunjalo, izinto ezinje ngombala wolusu, indawo kunye nexesha lendawo inokuchaphazela i-synthesis yeVitamin D, ngenxa yezinye iimeko, kufuneka njalo.

2. Ukutya: Nangona ukukhanya kwelanga ngowona mthombo ophambili, unokufumana i-vithamin d ngokutya. Ukutya ezityebileyo kwiVitamin D kubandakanya:
-Iintlanzi (ezinjenge-salmon, isalmon, i-SARDD, cod)
-Iavokhado, yolg yolk
-Ukutya okuqinelweyo (ezinjengobisi olomeleleyo, ijusi yeorenji, kunye neenkozo)

3. Izongezelelo: Kwabo bangakwaziyo ukufumana ngokwaneleyoI-vithamin dNgokukhanya kwelanga kunye nokutya, izongezo ziyinketho esebenzayo.I-vithamin d3Izongezelelo ngokubanzi zithathwa njengeyona fomu isebenzayo. Ngaphambi kokuqala ukongezwa, kuyacetyiswa ukuba unxibelelane nogqirha ukufumanisa idosi efanelekileyo.

Ukhuseleko kunye nokuthintelaI-vithamin d

Nangona iVitamin D ibalulekile kwimpilo, ukukhulelwa kakhulu kunokubangela iingxaki zempilo. Ityhefu yevithamin D ikakhulu ibangelwa sisiphumo sayo kwi-calcium metabolism, enokukhokelela kwiingxaki ezinjenge hypercalcemia. Ke ngoko, kubaluleke kakhulu ukulandela ukuthanjiswa okucetyiswayo. Ukuthathwa kwemihla ngemihla kuyacetyiswa kubantu abadala ziiyunithi ezingama-600-800 (IU) (IU) (IU) (IU), elinokulungiswa ngokwesimo sempilo yobuqu kunye nengcebiso kagqirha.

I-vithamin dIdlala indima ebalulekileyo ekugcineni impilo entle. Nokuba impilo yethambo, amajoni omzimba okanye impilo yengqondo, iVitamin D idlala indima ebalulekileyo. Ukuqinisekisa amanqanaba aneleyo eVitamin D emzimbeni ngokuvezwa kwelanga ngokufanelekileyo, ukutya okufanelekileyo kukutya kwaye kuncedise ukuphucula impilo iyonke. Nikela ingqalelo ngokubaluleka kweVitamin d kwaye masiphile ubomi obunempilo elangeni.

IVitamin D ikwayihomoni ye-steroid. Ibandakanya i-VD2 kunye ne-VD3, enesakhiwo esifanayo. IVitamin D3 kwaye i-D2 iqhutywa ngokujikeleza kwegazi kwisibindi kwaye iguqulwe ibe yi-25-hydroxy vithamin d (kubandakanya / ye-Diyeydroxyl vithamin D3) ngesiphumo seVitamin D-25-hydroxylase. I-25-Hodroxy Vitamin D iguqulwe ikakhulu ibe yi-1, 25 i-25 ye-Dihyddroxyl vithamin d kwi-nexney ye-25 ye-Hydroxylamase. 25- (oh) vdukhona emzimbeni womntu kugxininiso oluphezulu kwaye ngokusesikweni, kwaye unokubonakalisa inani lilonke leVitamin D ifakwe ekutyeni nasekuqalekeni komzimba kunye nokuguqulwa kweVitamin D. Ke ngoko,25- (oh) vdithathwa njengesona sikhombisi sibalaseleyo sokuvavanya inqanaba lesondlo leVitamin D.

Inqaku elivela kwi-xiamen baysen kwezonyango

I-Baysen yezonyango ihlala igxile kwiindlela zokuxilonga ukuba zilahlekise umgangatho wobomi, sele siphuhlile25- (oh) ikhithi yovavanyo lweVDUkubonelela ngovavanyo lwe-25-hydroxy vitamind.