Kale ku Greece, adalangizidwa kuti apange minofu m'chipinda chadzuwa, ndipo Olympians adauzidwa kuti aziphunzitsa padzuwa kuti azichita bwino kwambiri. ulalo wa vitamini D/minofu kalekale sayansi isanamveke bwino.
Ngakhale kafukufuku wambiri wachitika pavitamini D'Kuthandizira ku thanzi la mafupa, ntchito ya vitamini ya dzuwa pa thanzi la minofu ndi yofunika kwambiri.Umboni umasonyeza kuti vitamini D imakhala ndi gawo lofunika kwambiri pazochitika zambiri za minofu ya chigoba - kuphatikizapo chitukuko choyambirira, misa, ntchito ndi kagayidwe kake.
Mavitamini a vitamini D (VDRs) apezeka mu minofu ya mafupa (minofu ya mafupa anu omwe amakuthandizani kusuntha), kutanthauza kuti vitamini D imathandiza kwambiri kuti minofu ikhale yolimba komanso yogwira ntchito.
Ngati mukuganiza kuti vitamini D sizofunika kwambiri pa thanzi lanu chifukwa sindinu katswiri wothamanga, ganiziraninso: Minofu ya chigoba imapanga pafupifupi 35% ya kulemera kwa thupi lonse mwa amayi ndi 42% mwa amuna, ndikupangitsa thupi kukhala lofunika kwambiri. mu kapangidwe kake, kagayidwe kachakudya ndi ntchito ya thupi.Mavitamini okwanira a vitamini D ndi ofunikira kuti mukhale ndi minofu yathanzi, mosasamala kanthu momwe mumagwiritsira ntchito.
Malingana ndi katswiri wa sayansi ya zakudya zamatenda a musculoskeletal Christian Wright, Ph.D., vitamini D imayang'anira njira zambiri zama cell ndi ntchito zomwe zimasunga thanzi la minofu, monga kusiyana kwa minofu ya chigoba (ie, kugawa maselo kumasankha kukhala maselo a minofu!), Kukula, ngakhalenso kusinthika."Kukhala ndi milingo yokwanira ya vitamini D ndikofunikira kuti mukwaniritse bwinovitamini Dkwa minofu," adatero Wright. (Zambiri za misinkhu ya vitamini D.)
Kafukufukuyu amathandizira kuzindikira kwake kuti vitamini D imapangitsa kuti minofu ikhale yogwira ntchito (ie imakonza zofooka) mwa anthu omwe ali ndi vuto la vitamini D. Kuperewera kwa vitamini D ndi kuchepa kumakhudza 29% ndi 41% ya akuluakulu a US, motero, ndipo gawo lalikulu la anthu a US kupindula ndi ubwino wathanzi wa minofu wothandizidwa ndi mavitamini D wathanzi.
Kuphatikiza pa zotsatira zake mwachindunji pa thanzi la minofu, vitamini D imathandizanso kusunga calcium homeostasis.Mgwirizano wa vitamini-mineral uwu ndi wofunikira kuti minofu ikhale yolimba - kumangika, kufupikitsa kapena kukulitsa minofu kuti mukwaniritse zolimbitsa thupi.
Izi zikutanthauza kupita ku masewera olimbitsa thupi (kapena masewera olimbitsa thupi omwe timakonda) si njira yokhayo yopezera chithandizo chamankhwala a minofu - vitamini D imakuthandizani kuti muchite zonse kuyambira pakuphika khofi m'mawa mpaka kuthamanga kukakwera sitima usiku. Tengani nawo gawo pazolimbitsa thupi zomwe mwasankha.
Minofu yonse ya chigoba, minofu yamtima, ndi minofu yosalala m'thupi lanu imapanga minyewa yanu, ndipo mumafunika zokwanira.vitamini Dm'moyo wanu wonse kuti mukhale ndi thanzi labwino.
Minofu yapamwamba imagwirizanitsidwa ndi ubwino wambiri wathanzi, kuphatikizapo kuchepetsa kuchepa kwa minofu ndi msinkhu, kupititsa patsogolo kagayidwe kake, komanso ngakhale kukulitsa moyo. mass, lofalitsidwa mu American Journal of Medicine.
Kukhalabe ndi minofu yathanzi sikophweka monga kuwonjezera mavitamini D ku zakudya zanu (kawirikawiri amapereka mavitamini osungunuka a mafuta ofunikira kuti akhudze chikhalidwe chanu cha vitamini D ndi thanzi lanu m'njira yopindulitsa) . kukwaniritsa ndi kusunga vitamini D wokwanira kwa moyo wonse, minofu yanu idzapindulanso ndi zakudya zowonjezera zakudya zowonjezera (zoganizira kwambiri za mapuloteni apamwamba komanso okwanira) komanso kuchita masewera olimbitsa thupi nthawi zonse.
Kuphatikiza apo, mbali zambiri za thupi la munthu aliyense (% yamafuta, fupa, ndi minofu) zimakhudza kuchuluka kwa vitamini D komwe kumafunikira.
Ashley Jordan Ferira, Ph.D., mbg's Nutrition Scientist ndi Wachiwiri kwa Purezidenti wa Scientific Affairs, RDN adagawanapo kale kuti: "Kunenepa kwambiri kapena kunenepa kwambiri ndi gawo lofunikira pakupanga thupi (monga kuonda komanso kusalimba kwa mafupa).Mlingo wa D udalumikizidwa moyipa (mwachitsanzo, kunenepa kwambiri, kuchepa kwa vitamini D).
Zifukwa za izi ndizosiyanasiyana, "kuphatikiza zosokoneza pakusungirako, kusungunuka ndi zovuta zolumikizira," Ferra adalongosola. Anapitiliza kunena kuti, "Chinthu chachikulu ndichakuti minofu ya adipose imakonda kusunga zinthu zosungunuka mafuta, monga vitamini D, kotero kuti mchere wofunikirawu usamayendetsedwe pang'ono ndikugwira ntchito kuti uthandizire maselo, minofu ndi ziwalo za thupi lathu. "
Kuonjezera apo, vitamini D ikuwoneka kuti ilibe phindu linalake pa minofu pokhapokha ngati malo okwanira afika, malinga ndi Wright." , "adatero Wright. Koma monga Ferira amaseka, "Limenelo lingakhale funso labwino, popeza oposa 93 peresenti ya Achimereka samapeza ngakhale 400 IU ya vitamini D3 patsiku."
Kodi izi zikutanthawuza chiyani kwa ife? Chabwino, pali umboni wakuti kwa iwo omwe ali opereŵera kapena osowa mavitamini ofunikira (kachiwiri, 29% ndi 41% ya akuluakulu a US, motero), vitamini D supplementation ikhoza kusintha kwambiri minofu, kotero kufunikira kwakukulu. gawo la anthu aku US akhoza kupindula ndi vitamini D supplementation.D amapindula ndi vitamini D kuti awonjezere zakudya zawo zatsiku ndi tsiku.
Inde, kupitirira malire a kuchepa kwa vitamini D (30 ng/ml) sicholinga choti mukwaniritse, koma ndi malire opewera.
Dikirani, dikirani - kodi kwenikweni chigoba minofu kagayidwe? Chabwino, ndi kwambiri mgwirizano ndondomeko kumaphatikizapo kulankhulana pakati pa maselo chitetezo ndi maselo minofu.
Chigoba cha metabolism chimadalira kwambiri mphamvu ya okosijeni ya mitochondria, ndipo malinga ndi Wright, vitamini D yasonyezedwa kuti imakhudza zinthu za kagayidwe ka mphamvu, monga mitochondrial density ndi ntchito.
Kuchulukitsa kukula ndi kuchuluka kwa mitochondria, mphamvu zama cell (chifukwa cha kalasi ya biology yaku sekondale), zimathandiza mitochondria kutembenuza mphamvu (ndiko kuti, chakudya chomwe timadya tsiku lonse) kukhala ATP, chonyamulira chachikulu champhamvu mu cell. Zonse zomvera komanso zogwira ntchito mwakhama. Njirayi, yotchedwa mitochondrial biogenesis, imapangitsa kuti minofu yanu igwire ntchito molimbika kwa nthawi yaitali.
"Kuchulukitsa kuchuluka kwa vitamini D kumawonjezera biosynthesis ya mitochondrial, kugwiritsa ntchito oxygen, ndi kutengeka kwa phosphate, ndikuchepetsa kupsinjika kwa okosijeni," akufotokoza Wright.Mwa kuyankhula kwina, vitamini D imathandizira kuti kagayidwe kake kagayidwe ka minofu ya chigoba ndikuthandizira maselo athanzi a minofu, kuwapangitsa kukhala ogwirizana nawo amphamvu kwa ife komanso masewera athu a tsiku ndi tsiku komanso thanzi lathu lonse.
Vitamini D imakhala ndi gawo lofunikira pa thanzi la minofu yathu, osati pochita masewera olimbitsa thupi, komanso pakuchita masewera olimbitsa thupi tsiku ndi tsiku.Kuchuluka kwa kusowa kwa vitamini D ku United States kwapangitsa kuti vitamini D ndi ulalo wa minofu ukhale mutu wofunikira.Zomwe zapeza, pomwe kafukufuku akupitilira, zikuwonekeratu kuti kuchuluka kwa vitamini D kokwanira kumathandizira thanzi la minofu ndi mafupa.
Popeza n'zosatheka kubwezeretsa mavitamini D ndi chakudya ndi kuwala kwa dzuwa kokha, vitamini D supplementation ndiyofunikanso kuganizira poyesera kupeza thanzi labwino la minofu.Kuphatikiza pakupereka mphamvu ya Vitamini D3 (5,000 IU) kuchokera ku algae yokhazikika, Vitamin D3 Potency+ ya mindbodygreen imakongoletsedwa ndiukadaulo wamayamwidwe omangika kuti muthandizire minofu, mafupa, chitetezo chamthupi komanso thanzi lanu.
Kaya mukuphunzira masewera a Olimpiki, kuyesa kuchita masewera olimbitsa thupi a yoga, kapena kungoyang'ana kuti muthandizire zochitika zanu zatsiku ndi tsiku, ganizirani (zowunikiridwa ndikuvomerezedwa ndi akatswiri) zowonjezera vitamini D - minofu yanu idzakuthokozani!
Nthawi yotumiza: May-09-2022