A tsohuwar Girka, an ba da shawarar gina tsokoki a cikin ɗakin rana, kuma an gaya wa 'yan wasan Olympics su horar da su a rana don mafi kyawun aiki. A'a, ba kawai suna so su yi kama da riguna ba - ya zama cewa Girkawa sun gane cewa suna da kyau. bitamin D / tsoka mahada tun kafin a fahimci kimiyya sosai.
Yayin da aka kara yin bincike a kaibitamin DTaimakawa ga lafiyar kashi, rawar bitamin rana a cikin lafiyar tsoka yana da mahimmanci kamar yadda yake da mahimmanci. Shaida ta nuna cewa bitamin D yana taka muhimmiyar rawa a yawancin ayyukan tsoka na kwarangwal - ciki har da ci gaba da wuri, taro, aiki da metabolism.
An samo masu karɓar bitamin D (VDRs) a cikin tsokar kwarangwal (tsokoki a kan kasusuwa da ke taimaka maka motsi), suna nuna cewa bitamin D yana taka muhimmiyar rawa wajen kiyaye siffar tsoka da aiki.
Idan kuna tunanin bitamin D ba shine fifikon lafiyar musculoskeletal ɗin ku ba saboda ba ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun kuma za ku sake tunani: Tsokar kwarangwal tana da kusan kashi 35% na nauyin jikin mata da kashi 42% a cikin maza, yana mai da shi jiki Muhimman abubuwa. a cikin abun da ke ciki, metabolism da aikin jiki.Mahimmancin matakan bitamin D suna da mahimmanci ga tsokoki masu lafiya, ko ta yaya kuke amfani da su.
A cewar masanin kimiyyar musculoskeletal na abinci mai gina jiki Christian Wright, Ph.D., bitamin D yana daidaita yawancin hanyoyin salula da ayyuka waɗanda ke kula da lafiyar tsoka, irin su bambance-bambancen tsoka (watau sel masu rarraba sun yanke shawarar zama ƙwayoyin tsoka!), Girma, har ma da farfadowa."Samun isasshen matakan bitamin D yana da mahimmanci don inganta fa'idodinbitamin Ddon tsoka, "in ji Wright. (Ƙari game da matakan bitamin D.)
Binciken ya goyi bayan fahimtarsa cewa bitamin D yana inganta aikin tsoka (watau yana gyara rashi) a cikin mutanen da ke da rashi na bitamin D. Rashin bitamin D da rashi yana shafar 29% da 41% na manya na Amurka, bi da bi, kuma yawancin jama'ar Amurka zai iya. Amfani da fa'idodin lafiyar tsoka da ke tallafawa matakan lafiya na bitamin D.
Baya ga tasirinsa kai tsaye kan lafiyar tsoka, bitamin D kuma yana taimakawa kula da calcium homeostasis.Wannan haɗin gwiwar bitamin-ma'adinai yana da mahimmanci don ƙaddamar da tsoka - ƙaddamarwa, raguwa ko tsayin tsokoki don cim ma aikin jiki.
Wannan yana nufin zuwa dakin motsa jiki (ko wannan wasan motsa jiki na raye-rayen da muke so) ba shine kawai hanyar da za ta amfana daga tallafin lafiyar tsoka ba - bitamin D yana taimaka maka yin komai daga shan kofi da safe don gudu zuwa kama jirgin kasa da dare. Kasance cikin motsa jiki da kuka zaɓa.
Jimillar adadin tsokar kwarangwal, tsokar zuciya, da santsin tsoka a cikin jikin ku ne ke haifar da yawan tsokar ku, kuma kuna buƙatar isasshenbitamin Dtsawon rayuwar ku don kula da kashi lafiya.
Mafi girman ƙwayar tsoka yana hade da yawancin amfanin kiwon lafiya, ciki har da rage jinkirin asarar tsoka tare da shekaru, inganta metabolism, har ma da tsawaita rayuwa.A gaskiya ma, a cikin nazarin asibiti na 2014, an gano tsofaffin tsofaffi tare da ƙwayar tsoka da yawa fiye da wadanda ke da ƙananan tsoka. taro, wanda aka buga a cikin Jarida na Medicine na Amurka.
Kula da ƙwayar tsoka mai lafiya ba abu ne mai sauƙi ba kamar ƙara wasu bitamin D a cikin abincinku (da wuya a samar da isasshen bitamin mai-mai narkewa don rinjayar matsayin bitamin D da lafiyar ku a hanya mai ma'ana). cimma da kuma kula da isasshen bitamin D na tsawon rai, yawan tsokar ku zai kuma amfana daga tsarin abinci mai gina jiki mai yawa (tare da mai da hankali musamman kan inganci mai inganci da isasshen furotin) da kuma motsa jiki na yau da kullun.
Bugu da kari, abubuwa da yawa na musamman na jikin kowane mutum (% na kitse, kashi, da tsoka) suna shafar adadin bitamin D da ake buƙata.
Ashley Jordan Ferira, Ph.D., Masanin Kimiyyar Gina Jiki na mbg kuma Mataimakin Shugaban Harkokin Kimiyya, RDN a baya sun raba cewa: “Kiba ko kitsen jiki wani muhimmin al'amari ne na tsarin jiki (kamar ƙwaƙƙwaran ƙima da ƙasusuwa).Matsayin D yana da alaƙa mara kyau (watau mafi girma kiba, ƙananan matakan bitamin D).
Dalilan wannan sun bambanta, "wanda ya hada da rikice-rikice a cikin ajiya, dilution da kuma madaukai masu rikitarwa," Ferra ya bayyana. ta yadda wannan muhimmin sinadari mai gina jiki ya rage yawo kuma yana kunna shi don tallafawa sel, kyallen takarda da gabobin jikinmu.”
Bugu da ƙari, bitamin D ya bayyana yana da ɗan ƙarin fa'ida akan ƙwayar tsoka da zarar an sami isasshen yanayi, a cewar Wright. , "in ji Wright. Amma kamar yadda Ferira ta yi dariya, "Wannan zai zama tambaya mai kyau, tun da fiye da kashi 93 na Amirkawa ba sa samun 400 IU na bitamin D3 a rana."
Menene wannan yake nufi a gare mu? To, akwai shaidar cewa ga waɗanda suke da ƙarancin ko rashin samun bitamin masu mahimmanci (sake, 29% da 41% na manya na Amurka, bi da bi), karin bitamin D zai iya inganta ƙwayar tsoka, don haka muhimmiyar mahimmanci. wani ɓangare na yawan jama'ar Amurka zai iya amfana daga ƙarin bitamin D.D suna amfana da wasu bitamin D don haɓaka abincinsu na yau da kullun.
Tabbas, wuce gona da iri na rashin isasshen bitamin D (30 ng/ml) ba burin cim ma ba ne, amma iyaka don gujewa.(Ƙari game da matakan bitamin D don lafiyar rayuwa.)
Jira, jira - menene ainihin skeletal tsoka metabolism? To, tsari ne mai haɗaka sosai wanda ya ƙunshi sadarwa tsakanin ƙwayoyin rigakafi da ƙwayoyin tsoka.
Ƙwararrun ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta, kuma bisa ga Wright, an nuna bitamin D don rinjayar abubuwan da ke haifar da makamashi na makamashi, irin su mitochondrial density da aiki.
Ƙara girma da adadin mitochondria, da wutar lantarki na tantanin halitta (godiya ga ajin ilmin halitta na makarantar sakandare), yana taimakawa mitochondria ya canza makamashi (wato abincin da muke ci a ko'ina cikin yini) zuwa ATP, babban mai ɗaukar makamashi a cikin tantanin halitta. Duk mai amsawa da aiki mai wuyar gaske.Wannan tsari, wanda ake kira mitochondrial biogenesis, yana sa tsokoki suyi aiki tukuru na tsawon lokaci.
"Ƙara yawan adadin bitamin D yana ƙaruwa biosynthesis na mitochondrial, amfani da iskar oxygen, da kuma shan phosphate, yayin da rage yawan damuwa," in ji Wright.A takaice dai, bitamin D yana ba da gudummawa ga ayyukan rayuwa na tsokar kwarangwal kuma yana tallafawa tsoka gabaɗayan sel lafiya, yana mai da su abokan aiki masu ƙarfi a gare mu da motsa jiki na yau da kullun da lafiyar gaba ɗaya.
Vitamin D yana taka muhimmiyar rawa wajen gina jiki ga lafiyar tsoka, ba kawai lokacin motsa jiki ba, har ma a cikin ayyukan jiki da aiki na yau da kullun.Yawaitar rashin isashshen bitamin D a Amurka ya sanya bitamin D da tsoka sun danganta wani muhimmin batu.Sakamakon binciken, yayin da bincike ke gudana, a bayyane yake cewa isassun matakan bitamin D suna taimakawa ga lafiyar musculoskeletal da aiki.
Tun da yake kusan ba zai yuwu a dawo da matakan bitamin D tare da abinci da hasken rana kaɗai ba, ƙarin bitamin D shima muhimmin abin la'akari ne yayin ƙoƙarin samun ingantaccen lafiyar tsoka.Baya ga isar da ingantattun matakan Vitamin D3 (5,000 IU) daga algae mai ɗorewa, Vitamin D3 Potency + na mindbodygreen an inganta shi tare da ginanniyar fasahar sha don tallafawa tsoka, kashi, rigakafi da lafiyar gabaɗaya.
Ko kuna horarwa don gasar Olympics, kuna ƙoƙarin ƙware yoga ta hannun hannu, ko kawai neman tallafawa ayyukanku na yau da kullun, yi la'akari (bita da shawarar masana) abubuwan da ake buƙata na bitamin D - tsokoki za su gode muku!
Lokacin aikawa: Mayu-09-2022