Mu Bugereki bwa kera, byasabwe kubaka imitsi mucyumba cyizuba, kandi abanya Olympique basabwe kwitoza izuba kugirango bakore neza. Oya, ntibashakaga gusa ko bambaye imyenda yabo - biragaragara ko Abagereki bamenye Uwiteka vitamine D / imitsi ihuza mbere yuko siyanse isobanuka neza.
Mugihe ubushakashatsi bwinshi bwakozwe kurivitamine D.Uruhare rwubuzima bwamagufwa, uruhare rwa vitamine yizuba mubuzima bwimitsi ningirakamaro.Ibimenyetso byerekana ko vitamine D igira uruhare runini mubikorwa byinshi byimitsi ya skeletale - harimo gukura hakiri kare, misa, imikorere na metabolism.
Imiti ya Vitamine D (VDRs) yabonetse mumitsi ya skeletale (imitsi yo mumagufwa yawe agufasha kugenda), byerekana ko vitamine D igira uruhare runini mugukomeza imitsi n'imikorere.
Niba utekereza ko vitamine D itari iyambere yubuzima bwimitsi kuko utari umukinnyi wabigize umwuga, ongera utekereze: Imitsi ya skeletale igizwe na 35% byuburemere bwumubiri wose kubagore na 42% kubagabo, bikagira umubiri Ibintu byingenzi mubihimbano, metabolism n'imikorere yumubiri. Urwego rwa vitamine D ihagije ningirakamaro kumitsi nzima, uko wayikoresha.
Nk’uko umuhanga mu by'imirire witwa Christian Wright, Ph.D. abitangaza ngo vitamine D igenga inzira nyinshi za selile n'imikorere ikomeza ubuzima bwimitsi, nko gutandukanya imitsi ya skeletale (ni ukuvuga kugabana ingirabuzimafatizo bihitamo guhinduka ingirangingo!), Gukura, ndetse no kuvuka bushya.Ati: “Kugira vitamine D ihagije ni ngombwa kugirango umuntu yunguke ibyizavitamine D.ku mitsi, ”Wright yagize ati: (Byinshi ku bijyanye na vitamine D.)
Ubushakashatsi bushigikira ubushishozi bwe ko vitamine D itezimbere imikorere yimitsi (ni ukuvuga ikosora ibura) kubantu bafite vitamine D ibura. Kubura vitamine D no kubura bigira ingaruka kuri 29% na 41% byabantu bakuze bo muri Amerika, kandi igice kinini cyabatuye Amerika gishobora inyungu kubuzima bwimitsi ifashwa nubuzima bwiza bwa vitamine D.
Usibye ingaruka zitaziguye ku buzima bwimitsi, vitamine D inanafasha calcium homeostasis.Ubu bufatanye bwa vitamine-minerval ni ngombwa mu kugabanya imitsi - gukomera, kugabanya cyangwa kurambura imitsi kugirango ukore imyitozo ngororamubiri.
Ibyo bivuze ko ujya muri siporo (cyangwa iyi myitozo yo kubyina-kuruhuka dukunda) ntabwo aribwo buryo bwonyine bwingenzi bwo kungukirwa nubuzima bwimitsi - vitamine D igufasha gukora byose kuva kunywa ikawa mugitondo kugeza kwiruka kugeza gufata gari ya moshi nijoro. Gira uruhare mu myitozo wahisemo.
Umubare wuzuye wimitsi ya skeletale, imitsi yumutima, n imitsi yoroshye mumubiri wawe bigize imitsi yawe, kandi ukeneye bihagijevitamine D.mubuzima bwawe bwose kugirango ugumane ijanisha ryiza.
Ubwinshi bwimitsi ifitanye isano ninyungu nyinshi zubuzima, harimo gutinda gutakaza imitsi uko imyaka igenda ishira, kunoza metabolisme, ndetse no kongera igihe cyo kubaho. Mubyukuri, mubushakashatsi bw’amavuriro ya 2014, abantu bakuze bafite imitsi myinshi wasangaga baramba kurusha abafite imitsi mike. misa, yasohotse mu kinyamakuru cyo muri Amerika.
Kugumana imitsi myiza yimitsi ntabwo byoroshye nko kongeramo vitamine D mumirire yawe (gake utanga bihagije vitamine yingenzi ya vitamine D kugirango igire ingaruka kuri vitamine D nubuzima bwawe muburyo bufatika) .Mu gihe inyongera ya vitamine D nuburyo bwubwenge bwo kugeraho no kubungabunga vitamine D ubuzima bwawe bwose, ubwinshi bwimitsi yawe nayo izungukirwa nimirire yuzuye intungamubiri (hibandwa cyane kuri proteine nziza kandi ihagije) hamwe nibikorwa bisanzwe.
Byongeye kandi, ibintu byinshi bigize umubiri wihariye wa buri muntu (% byamavuta, amagufwa, n imitsi) bigira ingaruka kuri vitamine D ikenewe.
Ashley Jordan Ferira, impamyabumenyi y'ikirenga, mbg's Nutrition Scientist akaba na Visi Perezida ushinzwe ubumenyi, RDN yabanje gusangira agira ati: "Umubyibuho ukabije cyangwa ibinure byo mu mubiri ni ikintu cy'ingenzi kigize umubiri (nk'ubunini buke n'amagufwa).Imiterere ya D yari ihujwe nabi (urugero, umubyibuho ukabije, vitamine D nkeya).
Impamvu zibitera ziratandukanye, "zirimo guhagarika umutima mububiko, guhinduranya no kugarura ibitekerezo bigoye," Ferra yabisobanuye.Yakomeje agira ati: "Ikintu gikomeye nuko tissue ya adipose ikunda kubika ibinure bikungahaye kuri vitamine D, ku buryo iyi ntungamubiri ya ngombwa idakwirakwizwa kandi igakora kugira ngo ifashe ingirabuzimafatizo, ingirangingo n'ingingo z'umubiri. ”
Byongeye kandi, vitamine D isa nkaho idafite inyungu nkeya ku mitsi iyo imeze ihagije, nk'uko Wright abivuga. ”Muri rusange, niba urugero rwa hydroxyvitamine D ya 25 ya hydroxyvitamine D yari hejuru cyangwa hejuru yayo, vitamine D ntabwo yafashaga kongera imitsi. .
Ibi bivuze iki kuri twe? Nibyo, hari ibimenyetso byerekana ko kubantu babuze cyangwa babuze vitamine zingenzi (na none, 29% na 41% byabantu bakuze bo muri Amerika), inyongera ya vitamine D irashobora guteza imbere imitsi, bityo bikaba ngombwa igice cyabaturage ba Amerika barashobora kungukirwa na vitamine D.D wungukirwa na vitamine D kugirango wuzuze imirire yabo ya buri munsi.
Birumvikana ko kurenga imbibi za vitamine D idahagije (30 ng / ml) ntabwo ari intego yo kubigeraho, ahubwo ni imipaka yo kwirinda. (Byinshi kubyerekeranye na vitamine D kubuzima bwawe bwose.)
Tegereza, utegereze - ni ubuhe buryo bwiza bwo guhinduranya imitsi ya skeletale? Nibyiza, ni inzira ihujwe cyane irimo itumanaho hagati yingirabuzimafatizo na selile.
Imitsi yo mu bwoko bwa skeletale metabolism ahanini iterwa nubushobozi bwa okiside ya mitochondriya, kandi nkuko Wright abivuga, vitamine D yerekanwe ko igira ingaruka kumikorere ya metabolisme, nkubucucike bwa mitochondial.
Kongera ubunini n'umubare wa mitochondriya, imbaraga z'akagari (dukesha icyiciro cya biologiya cy'ishuri ryisumbuye), ifasha mitochondriya guhindura ingufu (ni ukuvuga ibiryo turya umunsi wose) muri ATP, itwara ingufu muri selire Ibikorwa byose byitabira kandi bigoye.Iyi nzira, yitwa mitochondrial biogenez, ituma imitsi yawe ikora cyane igihe kirekire.
Wright abisobanura agira ati: “Kwiyongera kwa vitamine D byongera biosynthesis ya mitochondrial, ikoreshwa rya ogisijeni, hamwe na fosifate, mu gihe bigabanya imbaraga za okiside.”Muyandi magambo, vitamine D igira uruhare mubikorwa bya metabolike yimitsi ya skeletale kandi igafasha imitsi ingirabuzimafatizo muri rusange, ikabagira abo dukorana imbaraga hamwe nimyitozo yacu ya buri munsi nubuzima muri rusange.
Vitamine D igira uruhare runini mu mirire mu buzima bwacu, atari iyo dukora siporo gusa, ahubwo no mubikorwa bya buri munsi.Ubwiyongere bwa vitamine D idahagije muri Amerika bwatumye vitamine D n'imitsi ihuza ingingo y'ingenzi.Ibyavuye mu bushakashatsi, mu gihe ubushakashatsi bukomeje, biragaragara ko vitamine D ihagije igira uruhare mu buzima bwimitsi no mumikorere.
Kubera ko bidashoboka kugarura vitamine D hamwe nibiryo hamwe nizuba ryonyine, inyongera ya vitamine D nayo ni ikintu cyingenzi mugihe ugerageza kugera kubuzima bwiza bwimitsi.Usibye gutanga urugero rwiza rwa Vitamine D3 (5.000 IU) ivuye muri algae irambye, Vitamine D3 Potensiya ya mindbodygreen ikozwe neza hamwe na tekinoroji yo kwinjiza kugirango ifashe imitsi, amagufwa, ubudahangarwa n'ubuzima rusange.
Waba urimo kwitoza imikino Olempike, kugerageza kumenya intoki yoga, cyangwa gushaka gusa gushyigikira ibikorwa byawe bya buri munsi, tekereza (bisuzumwe kandi bisabwe nabahanga) inyongera ya vitamine D - imitsi yawe izagushimira!
Igihe cyo kohereza: Gicurasi-09-2022