Vitamin D chinhu chakakosha chatinoda kuchengetedza hutano hwakanaka.Izvo zvakakosha kune zvakawanda zvinhu zvinosanganisira mapfupa akasimba, hutano hwehuropi, uye kusimbisa immune system yako.Maererano neMayo Clinic, “chiyero chezuva nezuva chevhitamini D chinokurudzirwa 400 international units (IU) kuvana vanosvika kumwedzi 12, 600 IU kuvanhu vane makore 1 kusvika kumakore 70, uye 800 IU kuvanhu vanopfuura makore 70.”Kana iwe usingakwanise kuwana maminetsi mashoma ezuva zuva rega rega, inova sosi yakanaka yevitamini D, kune dzimwe nzira dzakawanda.Dr. Naheed A. Ali, MD, Ph.D.neU.SA RX inotiudza, "Nhau dzakanaka ndedzekuti vitamin D inowanikwa mumhando dzakasiyana-siyana - zvose zvinowedzera uye zvokudya zvakasimbiswa."Anowedzera kuti, “Munhu wese anoda vhitamini D kuti arambe aine hutano…Inobatsira muviri wako kutora calcium nephosphate, zvicherwa zviviri zvakakosha pamapfupa nemazino ane hutano.Inobatsirawo muviri wako kutora vhitamini K, vhitamini yakakosha pakugwamba kweropa.
Nei Vitamin D yakakosha
Dr. Jacob Hascalovici vanoti, “Vitamin Dzvine basa nekuti inobatsira necalcium uye phosphorus kudya nekuchengetedza, izvo zvakakosha kune hutano mapfupa.Tichiri kudzidza dzimwe nzira dzinobatsira vhitamini D, kunyangwe zvidzidzo zvekutanga zvichiratidza kuti inogona kuve nechekuita nekudzora kuzvimba uye kudzikamisa kenza kukura.
Dr.Suzanna Wong.ane chiremba Chiremba weChiropractic uye nyanzvi yehutano anoti, "Vitamin D inoshanda sehomoni - ine receptors musero rega rega mumuviri - iyo inoita kuti ive imwe yevhithamini yakakosha iwe unogona kutora.Inobatsira nezvinotevera: kuumba mapfupa akasimba, kusimba kwetsandanyama, kushanda kwomuviri kwomuviri, utano hwouropi (kuzvidya mwoyo uye kuora mwoyo zvikurukuru), mamwe magomarara, chirwere cheshuga, uye kuderedza uremu uye kudzivirira osteomalacia.”
Gita Castallian, MPH Public Health Analyst paThe California Center for Functional Medicine anotsanangura, “Vitamin D chikafu chakakosha chinotibatsira kutora calcium uye kukurudzira kukura kwemapfupa.Vitamin D zvakare inogadzirisa akawanda cellular mabasa emuviri.Iyo inorwisa-kuzvimba antioxidant ine neuroprotective zvivakwa zvinotsigira mhasuru mashandiro, masero ehuropi uye hutano hwekudzivirira.Sezvatakaona panguva yedenda reCOVID, chiyero cheVitamin D chemunhu chaive chakakosha pakuona kuti vangangotapukirwa here uye vangangove nezviratidzo zvakakomba neCOVID-19. "
Chii Chinoitika Kana Iwe Usina Vitamin D uye Maitiro Ekudzivirira Kushomeka
Dr. Hascalovici anogovera, "Vitamin Dkushaya simba kunogona kukonzera brittle bones (osteoporosis) uye kazhinji kuputsika.Kuneta, kushaya simba, kuora mwoyo, uye kurwadziwa zvinogona kuva zvimwe zviratidzo zvekusaenzana kwevhitamini D. "
Dr. Wong vanowedzera kuti, “Kana ukashaya Vitamin D ungangove usingaone pekutangira – vanosvika zvikamu makumi mashanu kubva muzana zvevanhu havana.Kuongororwa ropa kunodiwa kuti uone kuti mazinga ako ndeapi - asi nevana unotanga kuona makumbo akakotama achiita (rickets) uye kune vanhu vakuru nzvimbo dzose dziri pamusoro apa dzinogona kutanga kuratidza kana mazinga ako ari pasi.Nzira iri nyore yekudzivisa kushayikwa ndeyokutora chimwe chekuwedzera (4000iu pazuva) uye kupedza nguva yakawanda uri panze muzuva sezvinobvira.”
Dr. Ali anogovera, "Huwandu hwevhitamini D hwaunofanira kutora huchasiyana zvichienderana nezera rako, uremu, uye hutano.Vanhu vazhinji vanofanira kutora vhitamini D3 kana D5 zvinowedzera.Kana iwe uri pamusoro pemakore makumi mashanu, ungada kufunga nezvekutora vhitamini D2 kana vhitamini K2 yekuwedzera.Kana uri mwana kana kuti munhu mukuru ane zvokudya zvinovaka muviri, haufaniri kunwa vhitamini D yakawanda.
Nzira Dzakanakisa dzekuwana Vitamin D
Dr. Hascalovici vanoti, “Vazhinji vedu tinogona kuwana vhitamini D kuburikidza (neshoma) kuratidzwa kwezuva.Kunyangwe kushandisa sunscreen kwakakosha uye kunowanzo kukurudzirwa, vazhinji vedu tinogona kuwana vhitamini D yakakwana nekushandisa maminetsi gumi nemashanu kusvika makumi matatu muchiedza chezuva, kazhinji pakati pemasikati.Kuwanda kwechiedza chezuva chaunoda kunoenderana nezvinhu zvakaita seganda rako rakaita pigmentation, kwaunogara, uye kuti unogona kubatwa negomarara reganda here.Chikafu ndechimwe chitubu chevhitamini D, kusanganisira tuna, mazai yolk, yoghurt, mukaka wemukaka, zviyo zvakasimbiswa, howa mbishi, kana muto weorenji.Wedzero inogonawo kubatsira, kunyange ingasava iyo yega mhinduro.”
Castallian naMegan Anderson, APN Nurse Practitioner paCalifornia Center for Functional Medicine vanowedzera kuti, “Unogona kuwana Vitamin D nenzira dzakawanda, kusanganisira chikafu chaunodya, zvinovaka muviri, uye kupiswa nezuva.Kunyange pasina kubvumirana kwakafanana kwehuwandu hwevhitamini D hunodiwa nevanhu, kuCalifornia Center for Functional Medicine, "isu tinokurudzira kuti varwere vedu vatariswe mazinga eVitamin D kanenge kaviri pagore, uye isu tinofunga huwandu hwakakwana huve pakati pe40. -70 yehutano hwehutano hwehutano uye kudzivirira kenza.Isu tinoona kuti zvinonetsa kuchengetedza akaringana Vitamin D mazinga pasina kugarwa nezuva kuratidzwa uye zvakare kusanganiswa neyakakwana yekuwedzera.Kutaura chokwadi, vanhu vazhinji vanogara kure zvakakwana kubva kuequator kuti kuwedzera kunodiwa kune vanhu vazhinji.Izvi zvinobva pakuongorora kwedu pachedu kwevarwere vedu 'Vitamin D mazinga pavanenge vasiri kuwedzera.
Chii Chaunofanira Kuziva Usati Watora Vitamin D Zvekuwedzera
Maererano naDr. Hascalovici, "Chero kusanganiswa kwevhitamini D zvinyorwa zvaunosarudza, ziva kuti kune vanhu vakuru vakawanda, pakati pe600 ne1,000 IU pazuva inenge yakaenzana nechiyero chakanaka.Madyiro emunhu wese anogona kusiyana zvichienderana neganda rake, kwaanogara, uye kuti anopedza nguva yakareba sei ari panze, saka chiremba kana nyanzvi yezvekudya anogona kupa nhungamiro yakananga.”
Anderson anoti, “Usati watanga paVitamin D wekuwedzera, zvakakosha kuti uzive kuti nhanho yako ndeyei pasina kuwedzera.Nekuziva izvozvo, mutarisiri wako wehutano anogona kuita kurudziro yakanangwa.Kana chiyero chako chiri pasi pemakumi matatu, tinowanzokurudzira kutanga ne5000 IU yeVitamin D3/K2 pazuva uye wozoongororazve mumazuva makumi mapfumbamwe.Kana nhanho yako iri pasi pemakumi maviri, tinogona kukurudzira dosage yepamusoro ye10,000 IU pazuva kwemazuva makumi matatu kusvika makumi mana nemashanu uye wozodonha kusvika ku5000 IU zuva nezuva mushure meizvozvo.Kutaura chokwadi kutamba kwemunhu kwakadai kwekuyedza uyezve nekuwedzera uyezve kuyedza zvakare kuona izvo zvinodiwa nemunhu wega wega.Ndinokurudzira kuyedza kanenge kaviri pagore - kamwe mushure mechando apo kubuda kwezuva kungangoita kushoma uyezve zvakare mushure mezhizha.Nekuziva iwo mazinga maviri panguva dzakasiyana dzegore, unogona kuwedzera zvakakodzera. "
Zvakanakira Kutora Vitamin D Yekuwedzera
Dr. Hascalovici anotsanangura kuti, “Zvakanakira kunwa vhitamini D zvinosanganisira kudzivirira mapfupa ako, zvichiita kuti ugadzikane, uye zvichida kurwisa kenza.Zviri pachena kuti vhitamini D inokosha uye kuti muviri unotambura kana ukasawana zvakakwana.”
Dr. Wong anogovera, "Zvakanakira zvinosanganisira simba rekudzivirira zvirwere, kuchengetedza hutano hwemapfupa uye tsandanyama, kudzivirira kubva kune kuzvidya mwoyo uye kuora mwoyo, kutarisira zviri nani shuga yeropa - zvinoreva kuti njodzi shoma yechirwere cheshuga, inobatsira kune dzimwe kenza."
Cons yekutora Vitamin D
Dr. Hascalovici anotiyeuchidza kuti, “Zvakakosha kusapfuura 4 000 IU pazuva, sezvo vhitamini D yakawandisa inogona kukonzera kusvotwa, kurutsa, matombo eitsvo, kukuvara kwemwoyo, uye kenza.Muzviitiko zvisingawanzoitiki, vhitamini D inovaka nekufamba kwenguva inogona kutungamirira kune chepfu ine calcium. "
Maererano naCatallian naAnderson, "Sezvo, zviyero zvakakodzera zveVitamin D zvinokurudzirwa zvikuru.Nekudaro, kana iwe uri kutora yakawandisa Vitamin D mune yekuwedzera fomu, mamwe maitiro asina kunaka anogona kubuda, anosanganisira:
Kushaya kudya uye kuora muviri
Kushaya simba
Kuzvimbirwa
Kukuvara kweitsvo/itsvo
Kuvhiringidzika uye kusagadzikana
Mwoyo rhythm matambudziko
Nausea uye kurutsa
Kazhinji, kana mazinga angosvika pamusoro pe80, inguva yekuregera kuwedzera.Izvi hazvisizvo apo zvakawanda zvinogara zviri nani. "
Nyanzvi Dzinonzwisisa Pamusoro peVitamin D
Dr. Hascalovici vanoti, “Vitamin D inobatsira pakushanda kwakawanda mumuviri wese, uye zvakakosha kuwana mari shoma inokurudzirwa pazuva.Zvakakosha kuronga nzira yakanakisa yekuita kuti izvozvo zviitike iwe pachako, kunyanya kana uine ganda rakasviba, uchigara kure neequator, kana uine zvinonetsa nezvekudya kwako calcium. ”
Dr. Ali anoti, “Chimwe chezvinhu zvakanakisisa pamusoro pevhitamini D ndechokuti haisi kudya chete asiwo musanganiswa wechisikigo.Kuwana huwandu hwakakurudzirwa hwevhitamini D huri nyore, uye hazviratidzike kukonzeresa chero mhedzisiro.Kuwana mari yaunoda kungasave kuri madikanwa, kunyanya kana uchidyiswa zvakakwana.Muchokwadi, vanhu vasina kudya uye vasina dzimba vari panjodzi yekushaikwa kwevhitamini D.Uye izvi zvinogona kuva mavambo ezvimwe zvinetso zvakadai serickets, osteoporosis, uye chirwere cheshuga.”
Nguva yekutumira: May-07-2022