Vitamine D nikintu cyingenzi dukeneye kugirango tugire ubuzima bwiza muri rusange.Nibyingenzi mubintu byinshi birimo amagufwa akomeye, ubuzima bwubwonko, no gukomeza umubiri wawe.Nk’uko ivuriro rya Mayo ribivuga, “ingano ya vitamine D isabwa buri munsi ni ibice 400 mpuzamahanga (IU) ku bana kugeza ku mezi 12, 600 IU ku bantu bafite kuva ku myaka 1 kugeza kuri 70, na 800 IU ku bantu barengeje imyaka 70.”Niba udashobora kubona iminota mike yizuba burimunsi, nisoko nziza yavitamine D., hariho ubundi buryo bwinshi.Dr. Naheed A. Ali, MD, impamyabumenyi y'ikirenga.hamwe na USA RX iratubwira iti: "Amakuru meza nuko vitamine D iboneka muburyo butandukanye - inyongeramusaruro ndetse n'ibiryo bikomeye."Yongeyeho ati: “Umuntu wese akenera vitamine D kugira ngo agire ubuzima bwiza… Ifasha umubiri wawe kwinjiza calcium na fosifate, imyunyu ngugu ibiri ifite akamaro ku magufa meza no ku menyo.Ifasha kandi umubiri wawe gukuramo vitamine K, vitamine ikomeye yo gutembera kw'amaraso.
Impamvu Vitamine D ari ngombwa
Dr. Jacob Hascalovici agira ati: “Vitamine D.bifite akamaro kuko bifasha calcium na fosifore gufata no kugumana, bifite akamaro kumagufa meza.Turacyiga ubundi buryo vitamine D ifasha, nubwo ubushakashatsi bwambere bwerekana ko bushobora kugira uruhare mu kurwanya indwara no kugabanya imikurire ya kanseri. ”
Dr.Suzanna Wong.Umuganga wabiherewe uruhushya na Chiropractic ninzobere mu buzima agira ati: "Vitamine D ikora nka hormone - ifite reseptor muri selile zose z'umubiri - bigatuma iba imwe muri vitamine zingenzi ushobora gufata.Ifasha ibi bikurikira: gukora amagufwa akomeye, imbaraga z'imitsi, imikorere yumubiri, ubuzima bwubwonko (guhangayika no kwiheba cyane), kanseri zimwe na zimwe, diyabete, no kugabanya ibiro no kwirinda osteomalacia. ”
Gita Castallian, MPH ushinzwe isesengura ry’ubuzima rusange mu kigo cya Californiya gishinzwe ubuvuzi bukora asobanura agira ati: “Vitamine D ni intungamubiri zingenzi zidufasha gukuramo calcium no kuzamura amagufwa.Vitamine D yongeyeho imikorere myinshi ya selile yumubiri.Ni anti-inflammatory antioxidant ifite imitsi ya neuroprotective ifasha imikorere yimitsi, imikorere yubwonko bwubuzima hamwe nubuzima bwumubiri.Nkuko twabibonye mu cyorezo cya COVID, urugero rwa Vitamine D y'umuntu ku giti cye rwagize uruhare runini mu kumenya niba rushobora kwandura cyane kandi ko rushobora guhura n'ibimenyetso bikomeye hamwe na COVID-19. ”
Bigenda bite iyo ubuze Vitamine D nuburyo bwo kwirinda kubura
Dr. Hascalovici asangira, “Vitamine D.kubura birashobora gutuma amagufa avunika (osteoporose) hamwe no kuvunika kenshi.Kunanirwa, intege nke, kwiheba, no kubabara birashobora kuba ibindi bimenyetso byerekana ubusumbane bwa vitamine D. ”
Dr. Wong yongeyeho ati: “Iyo ubuze Vitamine D birashoboka ko utazabona ko utangirira - hafi 50% by'abaturage babuze.Ikizamini cyamaraso kirakenewe kugirango umenye urwego rwawe - ariko hamwe nabana utangira kubona amaguru yunamye (rike) kandi mubantu bakuze uturere twose twavuze haruguru dushobora gutangira kwerekana mugihe urwego rwawe ruri hasi.Inzira yoroshye yo kwirinda kubura ni ugufata inyongera (4000iu kumunsi) no kumara umwanya munini hanze yizuba bishoboka. ”
Dr. Ali asangira agira ati: “Ingano ya vitamine D ugomba gufata iratandukanye bitewe n'imyaka yawe, ibiro, n'ubuzima.Abantu benshi bagomba gufata vitamine D3 cyangwa D5.Niba urengeje imyaka 50, urashobora gutekereza gufata vitamine D2 cyangwa vitamine K2.Niba uri umwana cyangwa umuntu mukuru ufite indyo yuzuye, ntukeneye gufata vitamine D. Ingimbi n'abangavu bafite indyo yuzuye barashobora kubona vitamine D. nkeya. ”
Uburyo bwiza bwo kubona Vitamine D.
Muganga Hascalovici agira ati: “Benshi muri twe dushobora kubona vitamine D binyuze mu zuba.Nubwo gukoresha izuba ryinshi ari ngombwa kandi mubisanzwe birasabwa, benshi muritwe dushobora kubona vitamine D ihagije dukoresheje iminota 15 kugeza 30 kumurasire yizuba, akenshi nko mu masaha ya saa sita.Ingano yizuba ukeneye bizaterwa nibintu nka pigmentation y'uruhu rwawe, aho utuye, ndetse niba wanduye kanseri y'uruhu.Ibiryo ni isoko ya vitamine D, harimo tuna, umuhondo w'igi, yogurt, amata y'amata, ibinyampeke bikungahaye, ibihumyo mbisi, cyangwa umutobe w'icunga.Inyongera irashobora kandi gufasha, nubwo atari cyo gisubizo cyonyine. ”
Castallian na Megan Anderson, Umuforomokazi wa APN mu kigo cya Californiya gishinzwe ubuvuzi bukora bongeraho bati: "Urashobora kubona Vitamine D mu buryo bwinshi, harimo ibiryo urya, ibyubaka umubiri, ndetse n'izuba.Nubwo nta bwumvikane bumwe bwerekana umubare wa vitamine D abantu bakeneye, mu kigo cya Californiya gishinzwe ubuvuzi bukora, "turasaba ko abarwayi bacu basuzumwa byibuze Vitamine D byibuze kabiri mu mwaka, kandi tugatekereza ko intera iri hagati ya 40 -70 kubuzima bwumubiri no kwirinda kanseri.Turabona ko bitoroshye gukomeza urugero rwa Vitamine D ihagije nta zuba risanzwe kandi rifatanije ninyongera ihagije.Tuvugishije ukuri, abantu benshi babaho bihagije kuri ekwateri ko inyongera ikenewe kubantu benshi.Ibi bishingiye ku kwisuzuma ubwacu ku barwayi ba Vitamine D mu gihe batayuzuza.
Ibyo Kumenya Mbere yo gufata inyongera ya Vitamine D.
Nk’uko Dr. Hascalovici abivuga, “Ibyo ari byo byose uhuza vitamine D uhitamo, menya ko ku bantu bakuru, hagati ya 600 na 1.000 IU ku munsi ari hafi.Ibiryo bya buri wese birashobora gutandukana bitewe n'uruhu rwe, aho atuye, n'igihe amara hanze, bityo umuganga cyangwa inzobere mu mirire ashobora gutanga ubuyobozi bwihariye. ”
Anderson agira ati: “Mbere yo gutangira inyongera ya Vitamine D, ni ngombwa kumenya urwego rwawe nta nyongera.Kumenya ibyo, umuganga wawe arashobora gutanga ibyifuzo byinshi.Niba urwego rwawe ruri munsi ya 30, mubisanzwe turasaba ko duhera kuri 5000 IU ya Vitamine D3 / K2 kumunsi hanyuma tukagerageza muminsi 90.Niba urwego rwawe ruri munsi ya 20, turashobora gusaba urugero rwinshi rwa 10,000 IU kumunsi muminsi 30-45 hanyuma tukamanuka kuri 5000 IU burimunsi.Tuvugishije ukuri ni imbyino yihariye yo kwipimisha hanyuma ikuzuzanya hanyuma ikongera ikagerageza kugirango umenye icyo buri muntu akeneye.Ndasaba kwipimisha byibuze kabiri mumwaka - rimwe nyuma yimbeho iyo izuba rishobora kuba rito hanyuma nanone nyuma yizuba.Iyo uzi izo nzego zombi mu bihe bitandukanye by'umwaka, urashobora kuzuza uko bikwiye. ”
Ibyiza byo gufata Vitamine D.
Muganga Hascalovici abisobanura agira ati: “Inyungu zo gufata vitamine D zirimo kurinda amagufwa yawe, bishobora kugufasha guhagarika umutima, ndetse no kurwanya kanseri.Biragaragara ko vitamine D ari ngombwa kandi ko umubiri ubabara iyo utabihagije. ”
Dr. Wong asangira agira ati: "Inyungu zirimo imbaraga z'umubiri zikomeye, kurinda amagufwa n'imitsi, kwirinda amaganya no kwiheba, gucunga neza isukari mu maraso - bivuze ko ibyago bike bya diyabete, bifasha kanseri zimwe na zimwe."
Ibyiza byo gufata Vitamine D.
Muganga Hascalovici aratwibutsa ati: "Ni ngombwa kutarenza IU 4000 ku munsi, kuko vitamine D nyinshi ishobora kugira isesemi, kuruka, amabuye y'impyiko, kwangiza umutima, na kanseri.Mu bihe bidakunze kubaho, vitamine D yiyongera igihe kirashobora gutuma uburozi buterwa na calcium. ”
Ku bwa Castallian na Anderson, “Muri rusange, birasabwa cyane urugero rwa Vitamine D.Ariko, niba ufata Vitamine D nyinshi muburyo bwinyongera, ingaruka mbi zirashobora kuvuka, harimo:
Kurya nabi no kugabanuka
Intege nke
Kuribwa mu nda
Amabuye y'impyiko / kwangirika kw'impyiko
Urujijo no gutandukana
Ibibazo byumutima
Isesemi no kuruka
Muri rusange, urwego rumaze kugera hejuru ya 80, igihe kirageze cyo guhagarika inyongera.Ntabwo aribyo aho usanga byinshi ari byiza. ”
Impuguke Ubushishozi kuri Vitamine D.
Muganga Hascalovici agira ati: “Vitamine D ifasha imirimo myinshi mu mubiri, kandi ni ngombwa kubona umubare muto wasabwe ku munsi.Birakwiye ko hajyaho uburyo bwiza bwo kukubaho ku giti cyawe, cyane cyane niba ufite uruhu rwijimye, utuye kure ya ecatori, cyangwa ufite impungenge zo gufata calcium. ”
Dr. Ali agira ati: “Kimwe mu bintu byiza kuri vitamine D ni uko atari intungamubiri gusa ahubwo ni ibintu bisanzwe.Kubona vitamine D isabwa byoroshye, kandi ntabwo bisa nkaho bitera ingaruka.Kubona amafaranga ukeneye ntibishobora kuba ngombwa, cyane cyane niba ufite intungamubiri zihagije.Mubyukuri, abantu batagaburiwe kandi bafite amazu bafite ibyago byo kubura vitamine D.Kandi ibi birashobora kuba intangiriro y'ibindi bibazo nka rake, osteoporose, na diyabete. ”
Igihe cyo kohereza: Gicurasi-07-2022