I-Vitamin D yinto ebalulekileyo esiyidingayo ukugcina impilo entle ngokubanzi.Ibalulekile kwizinto ezininzi ezibandakanya amathambo aqinileyo, impilo yengqondo, kunye nokomeleza amajoni akho omzimba.Ngokutsho kweKliniki yaseMayo, “umlinganiselo wosuku ocetyiswayo wevithamin D ziiyunithi ezingama-400 zamazwe ngamazwe (IU) kubantwana ukuya kutsho kwiinyanga ezili-12 ubudala, i-600 IU kubantu abasusela kunyaka-1 ukusa kwengama-70 ubudala, nama-800 IU kubantu abangaphezu kweminyaka engama-70 ubudala.”Ukuba awukwazi ukufumana imizuzu embalwa yelanga yonke imihla, oko kungumthombo olungileyoivithamin D, kukho ezinye iindlela ezininzi.UGqr. Naheed A. Ali, MD, Ph.D.kunye ne-USA RX isixelela, "Iindaba ezimnandi zezokuba ivithamin D ifumaneka ngeendlela ezininzi - zombini izongezo kunye nokutya okuqinisiweyo."Wongeza athi, “Wonke umntu ufuna ivithamin D ukuze ahlale esempilweni…Inceda umzimba wakho ukuba ufunxe icalcium kunye nephosphate, iiminerali ezimbini ezibalulekileyo kumathambo namazinyo asempilweni.Ikwanceda umzimba wakho ukuba ufunxe ivithamin K, ivithamin ebalulekileyo ekuqiniseni igazi.
Kutheni i-Vitamin D ibalulekile
UGqr. Jacob Hascalovici uthi, “Ivithamin Dizinto kuba inceda calcium kunye phosphorus intake kunye nokugcinwa, nto leyo ebalulekileyo amathambo esempilweni.Sisafunda ezinye iindlela ezinceda ngayo ivithamin D, nangona uphando lokuqala lubonisa ukuba inokubandakanyeka ekulawuleni ukudumba kunye nokuthintela ukukhula kweeseli zomhlaza.
UGqr.Suzanna Wong.Ugqirha onelayisensi yeChiropractic kunye neengcali zezempilo uthi, "I-Vitamin D isebenza njengehomoni - ine-receptors kwiseli nganye emzimbeni - eyenza enye yeevithamini ezibalulekileyo ongazithatha.Inceda kwezi zinto zilandelayo: ukwenza amathambo omelele, ukomelela kwezihlunu, ukusebenza komzimba kakuhle, impilo yobuchopho (ixhala kunye nokudakumba ngokukodwa), eminye imihlaza, isifo seswekile, nokuncipha komzimba nokuthintela iosteomalacia.”
UGita Castallian, uMPH Umhlalutyi weMpilo yoLuntu kwiZiko laseCalifornia lezoNyango oluSebenzayo uyacacisa, “Ivithamin D sisondlo esibalulekileyo esisinceda ukuba sifunxe icalcium kwaye sikhuthaze ukukhula kwamathambo.I-Vitamin D iphinda ilawule imisebenzi emininzi yeselula yomzimba.I-anti-inflammatory antioxidant eneempawu ze-neuroprotective ezixhasa ukusebenza kwemisipha, ukusebenza kweeseli zengqondo kunye nempilo yomzimba.Njengoko sibonile ngexesha lobhubhani we-COVID, inqanaba leVithamin D yomntu belibaluleke kakhulu ekuqinisekiseni ukuba banokuchaphazeleka na kwaye banokufumana iimpawu ezimandundu nge-COVID-19. ”
Kwenzeka ntoni xa uswele iVithamin D kunye nendlela yokunqanda ukunqongophala
UGqr. Hascalovici uyabelana, "Ivithamin DUkunqongophala kunokukhokelela kumathambo anqabileyo (i-osteoporosis) kunye nokwaphuka rhoqo.Ukudinwa, ubuthathaka, ukudakumba, kunye neentlungu zisenokuba zezinye iimpawu zokungalingani kwe-vitamin D.”
UGqr. Wong wongeza, “Xa uswele iVithamin D mhlawumbi awuzukuqaphela kwasekuqaleni – malunga nama-50% abantu abasweleyo.Uvavanyo lwegazi luyafuneka ukuze ubone ukuba ziphi na amanqanaba akho - kodwa kubantwana uqala ukubona imilenze egobileyo ifom (rickets) kwaye kubantu abadala zonke ezi ndawo zingasentla zingaqala ukuveza xa amanqanaba akho ephantsi.Eyona ndlela ilula yokuphepha ukunqongophala kukuthatha isixa-mali (4000iu ngosuku) kwaye uchithe ixesha elininzi ngaphandle elangeni kangangoko kunokwenzeka.”
UGqr. Ali uthi, “Umthamo wevithamin D ofanele uwuthathe uya kwahluka ngokuxhomekeke kwiminyaka yakho, ubunzima kunye nempilo.Uninzi lwabantu kufuneka luthathe izongezo ze-vitamin D3 okanye i-D5.Ukuba ungaphezulu kweminyaka engama-50 ubudala, unokunqwenela ukuthatha i-vitamin D2 okanye isongezelelo se-vitamin K2.Ukuba ungumntwana okanye umdala otya ukutya okunesondlo, akuyomfuneko ukuba utye isixa esikhulu sevithamin D. Abakwishumi elivisayo nabakwishumi elivisayo abangatyi kakuhle banokuphila ngomlinganiselo omncinane wevithamini D.”
Iindlela ezilungileyo zokufumana iVithamin D
UGqr. Hascalovici uthi, “Uninzi lwethu lunokufumana ivithamin D (ngokulinganiselwe) ekukhanyeni kwelanga.Nangona ukusebenzisa i-sunscreen kubalulekile kwaye ngokuqhelekileyo kuyacetyiswa, abaninzi bethu banokufumana i-vitamin D eyaneleyo ngokuchitha imizuzu eyi-15 ukuya kwe-30 ekukhanyeni kwelanga, ngokuphindaphindiweyo emini emaqanda.Umthamo wokukhanya kwelanga owudingayo uya kuxhomekeka kwizinto ezifana nebala lesikhumba sakho, indawo ohlala kuyo, nokuba usengozini yokuba nomhlaza wolusu.Ukutya ngomnye umthombo wevithamin D, kuquka ityhuna, umthubi weqanda, iyogathi, ubisi lobisi, iisiriyeli eziqinisiweyo, amakhowa akrwada, okanye incindi yeorenji.Isincedisi eso sinokunceda, nangona isenokungabi kuphela kwempendulo.”
Castallian and Megan Anderson, APN Nurse Practitioner at The California Centre for Functional Medicine yongeza, “Ungafumana Vitamin D ngeendlela ezininzi, kuquka ukutya okutyayo, izongezo zesondlo, kunye nokugqatswa lilanga.Ngelixa kungekho mvumelwano ifanayo yokuba ingakanani ivithamin D efunwa ngabantu, kwiZiko laseCalifornia lezoNyango oluSebenzayo, "sincoma ukuba izigulana zethu zihlolwe amanqanaba eVitamin D ubuncinci kabini ngonyaka, kwaye sijonga uluhlu olufanelekileyo ukuba lube phakathi kwama-40. -70 yempilo ye-immune system kunye nokuthintela umhlaza.Sifumanisa ukuba kunzima kakhulu ukugcina amanqanaba aneleyo eVithamini D ngaphandle kokuvela elangeni rhoqo kwaye kudityaniswe nokuxhaswa okwaneleyo.Ukunyaniseka, abantu abaninzi bahlala kude ngokwaneleyo ukusuka kwi-ikhweyitha ukuba ukuxhaswa kuyimfuneko kubantu abaninzi.Oku kusekwe kuvavanyo lwethu lwezigulana zethu zeVithamin D xa zingazongezo.
Yintoni omawuyazi ngaphambi kokuthatha iVithamini D ezongezelelweyo
Ngokutsho kukaGqr. Hascalovici, "Nayiphi na indibaniselwano yemithombo ye-vitamin D oyikhethayo, yazi ukuba kuninzi lwabantu abadala, phakathi kwe-600 kunye ne-1,000 IU ngosuku malunga nomlinganiselo ofanelekileyo.Ukutya komntu wonke kunokwahluka kuxhomekeka eluswini lwakhe, indawo ahlala kuyo, nexesha alichitha ngaphandle, ngoko ugqirha okanye ingcali yezondlo inokunikela ulwalathiso olungqalileyo.”
UAnderson uthi, “Phambi kokuba uqalise ngeVithamini D, kubalulekile ukwazi ukuba leliphi inqanaba lakho ngaphandle kokuxhaswa.Ngokwazi oko, umboneleli wakho wezempilo unokwenza isincomo esijolise ngakumbi.Ukuba inqanaba lakho lingaphantsi kwe-30, ngokuqhelekileyo sincoma ukuqala nge-5000 IU ye-Vitamin D3 / K2 ngosuku kwaye uphinde uvavanye kwiintsuku ze-90.Ukuba inqanaba lakho lingaphantsi kwama-20, sinokucebisa idosi ephezulu ye-10,000 IU ngosuku ngeentsuku ezingama-30-45 kwaye wehle ukuya kwi-5000 IU yonke imihla emva koko.Ngokunyaniseka ngumdaniso onjalo wovavanyo kwaye emva koko uncedise kwaye uphinde uvavanye kwakhona ukufumanisa ukuba ziyintoni na iimfuno zomntu ngamnye.Ndincoma ukuvavanya ubuncinci kabini ngonyaka - kanye emva kobusika xa ukukhanya kwelanga kuncinci kwaye emva kwehlobo.Ngokwazi la manqanaba mabini ngamaxesha ahlukeneyo onyaka, unokongeza ngokufanelekileyo. ”
IiNgcebiso zokuThatha iVithamini D yezongezo
UGqr. Hascalovici ucacisa athi, “Iingenelo zokutya ivithamin D ziquka ukukhusela amathambo akho, oko kunokukunceda uzinzise indlela ovakalelwa ngayo, mhlawumbi nokulwa nomhlaza.Kucacile ukuba uvithamin D ubalulekile yaye umzimba uba buhlungu xa ungafumani ngokwaneleyo.”
UDkt Wong uyabelana, "Iinzuzo ziquka amajoni omzimba anamandla, ukukhusela impilo yethambo kunye nemisipha, ukukhusela ukuxhalaba kunye nokudandatheka, ukulawula kakuhle iswekile yegazi - oku kuthetha umngcipheko omncinci wesifo seswekile, kunceda kwezinye iintsholongwane."
Iingxaki zokuthatha iVithamin D
UGqr. Hascalovici usikhumbuza oku, “Kubalulekile ukuba ungagqithi kwi-4,000 IU ngosuku, njengoko ivithamin D eninzi inokubangela isicaphucaphu, ukuhlanza, amatye ezintso, ukonakala kwentliziyo nomhlaza.Kwiimeko ezinqabileyo, i-vitamin D yakha ngokuhamba kwexesha inokukhokelela kwityhefu enxulumene ne-calcium. "
NgokukaCastalian noAnderson, “Ngokupheleleyo, izixa ezifanelekileyo zeVithamini D zicetyiswa kakhulu.Nangona kunjalo, ukuba uthatha iVithamin D eninzi kakhulu kwifomu yokongeza, ezinye iziphumo ezibi zinokuvela, kubandakanya:
Ukungacaceli ukutya kunye nokuncipha komzimba
Ubuthathaka
Ukuqunjelwa
Amatye ezintso / ukonakala kwezintso
Ukubhideka kunye nokudideka
Iingxaki zesingqi sentliziyo
Isicaphucaphu kunye nokugabha
Ngokubanzi, xa amanqanaba angaphezulu kwama-80, lixesha lokuyeka ukongeza.Akunjalo apho okungaphezulu kusoloko kungcono. "
Iingcali Ukuqonda malunga neVithamin D
UGqr. Hascalovici uthi, “Ivithamin D inceda kwimisebenzi emininzi emzimbeni wonke, kwaye kubalulekile ukufumana eyona mali incinci icetyiswayo ngosuku.Kufanelekile ukucwangcisa eyona ndlela ilungileyo yokwenza oko kwenzeke kuwe, ngakumbi ukuba unolusu olumnyama, uhlala kude ne-ikhweyitha, okanye unenkxalabo malunga nokutya kwakho kwecalcium.
UGqr. Ali uthi, “Enye yezona zinto zibalaseleyo ngevithamin D kukuba ayisosondlo nje kuphela kodwa ikwangumxube wendalo.Ukufumana isixa esicetyiswayo se-vitamin D kulula, kwaye akubonakali kubangele nayiphi na imiphumo emibi.Ukufumana isixa osifunayo kusenokungabi yimfuneko, ngakumbi ukuba wondlekile ngokwaneleyo.Ngapha koko, abantu abangondlekanga kwaye bahlala phantsi basengozini yokunqongophala kwevithamin D.Yaye oku kusenokuba ngumanduleli wezinye iingxaki ezifana nerickets, iosteoporosis nesifo seswekile.”
Ixesha lokuposa: May-07-2022