I-Vitamin D iyinto ebalulekile esiyidingayo ukuze sigcine impilo enhle iyonke.Ibalulekile ezintweni eziningi okuhlanganisa amathambo aqinile, impilo yobuchopho, nokuqinisa amasosha akho omzimba.NgokweMayo Clinic, “inani likavithamini D elituswayo nsuku zonke amayunithi angama-400 emhlabeni wonke (IU) ezinganeni ezifika ezinyangeni ezingu-12, ama-IU angu-600 kubantu abaneminyaka engu-1 kuya kwengu-70, kanye nama-IU angu-800 kubantu abangaphezu kweminyaka engu-70.”Uma ungakwazi ukuthola imizuzu embalwa yelanga nsuku zonke, okuyinto umthombo omuhleuvithamini D, ziningi ezinye izindlela.UDkt. Naheed A. Ali, MD, Ph.D.ne-USA RX iyasitshela, "Izindaba ezinhle ukuthi uvithamini D utholakala ngezindlela eziningi - kokubili izithasiselo nokudla okuqinisiwe."Uyanezela, “Wonke umuntu udinga uvithamini D ukuze ahlale enempilo…Usiza umzimba wakho ukumunca i-calcium ne-phosphate, amaminerali amabili abalulekile emathanjeni namazinyo anempilo.Futhi kusiza umzimba wakho ukumunca uvithamini K, ivithamini ebalulekile ekujiyileni kwegazi.
Kungani I-Vitamin D Ibalulekile
UDkt. Jacob Hascalovici uthi, “Ivithamini Dizinto ezibalulekile ngoba isiza ngokudla nokugcina i-calcium ne-phosphorus, ebalulekile emathanjeni anempilo.Sisafunda ezinye izindlela esiza ngazo uvithamini D, nakuba ucwaningo lokuqala lubonisa ukuthi kungase kuhileleke ekulawuleni ukuvuvukala nokuvimbela ukukhula kwamangqamuzana omdlavuza.”
UDkt.Suzanna Wong.uDokotela weChiropractic onelayisensi kanye nochwepheshe wezempilo uthi, "I-Vitamin D isebenza njengehomoni - inama-receptors kuwo wonke amangqamuzana omzimba - okwenza kube enye yamavithamini abaluleke kakhulu ongawathatha.Kuyasiza kulokhu okulandelayo: ukwakha amathambo aqinile, amandla emisipha, amandla omzimba, impilo yobuchopho (ikakhulukazi ukukhathazeka nokucindezeleka), eminye imidlavuza, isifo sikashukela, nokuncipha kwesisindo nokuvimbela i-osteomalacia.”
UGita Castallian, uMPH Public Health Analyst e-California Centre for Functional Medicine uyachaza, “I-Vitamin D iyisakhi esibalulekile esisisiza ukuba simunce i-calcium futhi sikhuthaze ukukhula kwamathambo.I-Vitamin D ngaphezu kwalokho ilawula imisebenzi eminingi yamangqamuzana omzimba.Kuyi-antioxidant elwa nokuvuvukala enezici ze-neuroprotective ezisekela ukusebenza kwemisipha, ukusebenza kwamangqamuzana obuchopho kanye nempilo yokuzivikela komzimba.Njengoba sibonile ngesikhathi sodlame lwe-COVID, izinga le-Vitamin D lomuntu belibaluleke kakhulu ekunqumeni ukuthi kungenzeka yini ukuthi angenwe kalula kalula futhi abe nezimpawu ezinzima ze-COVID-19. ”
Kwenzekani Uma Ungenayo I-Vitamin D nokuthi Ungakugwema Kanjani Ukuntula
UDkt. Hascalovici uyabelana, “Ivithamini Dukuntula kungabangela amathambo ashwabene (i-osteoporosis) kanye nokuphuka kaningi.Ukukhathala, ubuthakathaka, ukucindezeleka, nobuhlungu kungaba ezinye izimpawu zokungalingani kwe-vitamin D. "
UDkt. Wong uyanezela, “Lapho ungenayo i-Vitamin D cishe ngeke uqaphele ukuqala – cishe amaphesenti angama-50 abantu abanawo.Ukuhlolwa kwegazi kuyadingeka ukuze ubone ukuthi amazinga akho ayini - kodwa ezinganeni uqala ukubona ifomu lemilenze ekhotheme (rickets) futhi kubantu abadala zonke izindawo ezingenhla zingaqala ukwethula lapho amazinga akho ephansi.Indlela elula yokugwema ukuntula iwukuba uthathe isithasiselo (4000iu ngosuku) futhi uchithe isikhathi esiningi ungaphandle elangeni ngangokunokwenzeka.”
UDkt. Ali uthi, “Inani likavithamini D okufanele ulithathe lizohluka kuye ngeminyaka yakho, isisindo sakho, kanye nempilo yakho.Abantu abaningi kufanele bathathe izithako ze-vitamin D3 noma i-D5.Uma ungaphezu kweminyaka engama-50 ubudala, ungase ufise ukucabanga ngokuthatha uvithamini D2 noma isithasiselo sikavithamini K2.Uma ungumntwana noma ungumuntu omdala odla ukudla okunempilo, akudingekile ukuba udle amanani amaningi kavithamini D. Intsha nentsha edla ukudla okungenamsoco ingaphila ngenani eliphansi likavithamini D.”
Izindlela Ezinhle Zokuthola I-Vitamin D
UDkt. Hascalovici uthi, “Abaningi bethu bangathola uvithamini D ngokuchayeka (okulinganiselwe) ekukhanyeni kwelanga.Nakuba ukusebenzisa i-sunscreen kubalulekile futhi kuvame ukutuswa, abaningi bethu bangathola uvithamini D owanele ngokuchitha imizuzu engu-15 kuya kwengu-30 ekukhanyeni kwelanga, ngokuvamile emini.Inani lokukhanya kwelanga okudingayo lizoncika ezintweni ezinjengokushintsha umbala kwesikhumba sakho, indawo ohlala kuyo, nokuthi ingabe usengozini yokuba nomdlavuza wesikhumba.Ukudla kungomunye umthombo kavithamini D, okuhlanganisa i-tuna, izikhupha zamaqanda, iyogathi, ubisi lobisi, okusanhlamvu okuqinisiwe, amakhowe aluhlaza, noma ijusi yewolintshi.Isengezo singasiza, nakuba kungase kungabi ukuphela kwempendulo.”
U-Catallian no-Megan Anderson, onguMhlengikazi we-APN e-California Centre for Functional Medicine bayengeza, “Ungathola uVithamini D ngezindlela eziningi, okuhlanganisa ukudla okudlayo, izithasiselo zokudla okunomsoco, nokuchayeka elangeni.Nakuba kungekho ukuvumelana okufanayo kokuthi abantu badinga i-vitamin D engakanani, eCalifornia Centre for Functional Medicine, "sincoma ukuthi iziguli zethu zihlole amazinga azo ka-Vitamin D okungenani kabili ngonyaka, futhi sibheka uhla olufanele lube phakathi kuka-40. -70 yezempilo yamasosha omzimba nokuvikela umdlavuza.Sithola ukuthi kuyinselele kakhulu ukugcina amazinga e-Vitamin D anele ngaphandle kokuchayeka elangeni njalo futhi kuhlanganiswe nokwanela okwanele.Ukukhuluma iqiniso, abantu abaningi bahlala kude ngokwanele nenkabazwe ukuthi ukwesekwa kuyadingeka kubantu abaningi.Lokhu kusekelwe ekuhloleni kwethu kwethu amazinga kaVithamini D ezigulini zethu lapho awengeziwe.
Okufanele Ukwazi Ngaphambi Kokuthatha Izithasiselo Ze-Vitamin D
NgokukaDkt. Hascalovici, “Kungakhathaliseki ukuthi iyiphi inhlanganisela yemithombo ye-vitamin D oyikhethayo, yazi ukuthi kubantu abadala abaningi, phakathi kuka-600 no-1,000 IU ngosuku kuzungeze inani elifanele.Indlela wonke umuntu adla ngayo ingahluka kuye ngesikhumba sakhe, indawo ahlala kuyo nokuthi uchitha isikhathi esingakanani ngaphandle, ngakho udokotela noma isazi sezokudla anganikeza isiqondiso esiqondile.”
U-Anderson uthi, “Ngaphambi kokuthi uqale ukusebenzisa isithasiselo sika-Vitamin D, kubalulekile ukwazi ukuthi lingakanani izinga lakho ngaphandle kokwengezwa.Ngokwazi lokho, umhlinzeki wakho wokunakekelwa kwezempilo angenza isincomo esiqondiswe kakhulu.Uma izinga lakho lingaphansi kwama-30, ngokuvamile sincoma ukuthi uqale ngo-5000 IU ka-Vitamin D3/K2 ngosuku bese uphinde uvivinye ezinsukwini ezingu-90.Uma ileveli yakho ingaphansi kwama-20, singase sincome umthamo ophezulu ongu-10,000 IU ngosuku izinsuku ezingama-30-45 bese wehle ufike ku-5000 IU nsuku zonke ngemva kwalokho.Eqinisweni kuwumdanso onjalo wokuhlola umuntu ngamunye bese wengeza bese uphinda uhlola futhi ukuze uthole ukuthi zingaba yini izidingo zomuntu ngamunye.Ngincoma ukuhlola okungenani kabili ngonyaka - kanye ngemva kobusika lapho ukukhanya kwelanga kuye kwaba kuncane futhi kuphinde kube ngemva kwehlobo.Ngokwazi lawo mazinga amabili ngezikhathi ezihlukene zonyaka, ungakwazi ukwengeza ngokufanelekile.”
Izinzuzo Zokuthatha Isengezo se-Vitamin D
UDkt. Hascalovici uyachaza, “Izinzuzo zokuthatha uvithamini D zihlanganisa ukuvikela amathambo akho, okungase kukusize ekuqiniseni isimo sakho sengqondo, futhi mhlawumbe nokulwa nomdlavuza.Kuyacaca ukuthi uvithamini D ubalulekile nokuthi umzimba uyahlupheka uma ungawutholi owanele.”
UDkt. Wong uthi, “Izinzuzo zihlanganisa amasosha omzimba aqinile, ukuvikela impilo yamathambo nemisipha, ukuvikela ekukhathazekeni nasekucindezelekeni, ukulawula kangcono ushukela wegazi - okusho ukuthi ingozi encane yesifo sikashukela, isiza kwezinye izinhlobo zomdlavuza.
Izinzuzo Zokuthatha I-Vitamin D
UDkt. Hascalovici uyasikhumbuza, “Kubalulekile ukuba ungadluli ku-4,000 IU ngosuku, njengoba uvithamini D omningi ungabangela isicanucanu, ukuhlanza, izinso, ukulimala kwenhliziyo nomdlavuza.Ezimweni ezingavamile, i-vitamin D yakheka ngokuhamba kwesikhathi ingaholela ebuthini obuhlobene ne-calcium. "
NgokukaCastalian no-Anderson, “Sekukonke, amanani afanelekile kaVithamini D atuswa kakhulu.Kodwa-ke, uma uthatha i-Vitamin D eningi kakhulu efomini lesengezo, eminye imiphumela engemihle ingavela, okuhlanganisa:
Ukungathandi ukudla kanye nokuncipha kwesisindo
Ubuthakathaka
Ukuqunjelwa
Izinso / ukulimala kwezinso
Ukudideka nokudideka
Izinkinga zesigqi senhliziyo
Isicanucanu nokuhlanza
Ngokuvamile, uma amazinga esengaphezu kwama-80, sekuyisikhathi sokuhoxisa ukwesekwa.Lokhu akunjalo lapho okuningi kuhlala kungcono. ”
Ukuqonda Ochwepheshe Nge-Vitamin D
UDkt. Hascalovici uthi, “I-Vitamin D isiza ngemisebenzi eminingi emzimbeni wonke, futhi kubalulekile ukuthola inani elincane elinconywayo ngosuku.Kuyafaneleka ukuhlela indlela engcono kakhulu yokwenza lokho kwenzeke kuwena mathupha, ikakhulukazi uma unesikhumba esimnyama, uhlala kude nenkabazwe, noma unokukhathazeka ngokudla kwakho i-calcium.”
UDkt. Ali uthi, “Enye yezinto ezinhle kakhulu ngovithamini D ukuthi akayona nje isakhi somzimba kodwa futhi uyinhlanganisela yemvelo.Ukuthola inani elinconyiwe likavithamini D kulula, futhi akubonakali kubangeli imiphumela emibi.Ukuthola inani olidingayo kungase kungadingeki, ikakhulukazi uma wondlekile ngokwanele.Eqinisweni, abantu abangondlekile kahle futhi abangenamakhaya basengozini yokuntula uvithamini D.Futhi lokhu kungaba isandulela sezinye izinkinga ezinjengama-rickets, i-osteoporosis nesifo sikashukela.”
Isikhathi sokuthumela: May-07-2022