Samun isasshen bitamin D yana da mahimmanci don dalilai da yawa, ciki har da kiyaye ƙasusuwa da hakora masu kyau, kuma yana iya kare kariya daga cututtuka da dama kamar su kansa, nau'in ciwon sukari na 1, da sclerosis.
Vitamin D yana taka rawa da yawa a cikin jiki, yana taimakawa:
– Kula da lafiyayyen kashi da hakora
- Taimakawa lafiyar tsarin rigakafi, kwakwalwa da tsarin juyayi
– Daidaita matakan sukarin jini
– Kula da aikin huhu da na zuciya
- Tasirin kwayoyin halitta masu shiga cikin ci gaban ciwon daji
To menene bitamin D?
Duk da sunan, bitamin D a zahiri prohormone ne, ba bitamin ba. Vitamins sinadarai ne da jiki ba zai iya samar da su ba don haka dole ne a sha da abinci. Duk da haka, bitamin D na iya haɗawa da jikinmu lokacin da hasken rana ya kama fata. An kiyasta cewa mutum yana buƙatar minti 5-10 na fitowar rana sau 2-3 a mako, wanda zai taimaka wa jiki ya samar da bitamin D. Amma ba zai yiwu ba a adana su a nan gaba: bitamin D yana da sauri ya kawar da shi. daga jiki, kuma dole ne a ci gaba da cika abubuwan ajiyarsa. Bincike na baya-bayan nan ya nuna cewa wani muhimmin kaso na al'ummar duniya ba shi da karancin bitamin D.
Bari mu dubi fa'idodin bitamin D.
1. Lafiyayyan kashi
Vitamin D yana taka muhimmiyar rawa wajen daidaita sinadarin calcium da kiyaye matakan phosphorus na jini, abubuwa biyu da ke da matukar muhimmanci wajen kiyaye lafiyar kasusuwa. Jikin ɗan adam yana buƙatar bitamin D don sha tare da dawo da calcium a cikin hanji, wanda idan ba haka ba yana fitar da shi ta hanyar koda.
Rashin wannan bitamin yana bayyana kansa a cikin manya kamar osteomalacia (tausasawa na kasusuwa) ko osteoporosis. Osteomalacia yana haifar da ƙarancin ƙarancin kashi da rauni na tsoka. Osteoporosis ita ce mafi yawan cututtukan kashi tsakanin matan da suka shude da kuma mazan da suka shude.
2. Rage haɗarin mura
Bincike ya nuna cewa yaran da aka ba su raka'a 1200 na bitamin D a kowace rana tsawon watanni 4 a cikin hunturu sun sami raguwa fiye da kashi 40% na kamuwa da cutar mura.
3. Rage haɗarin kamuwa da ciwon sukari
Har ila yau, bincike ya nuna dangantakar da ke tsakanin kasancewar bitamin D a cikin jiki da kuma hadarin ciwon sukari. A cikin mutanen da ke da ciwon sukari, rashin isasshen bitamin D a cikin jiki na iya yin illa ga haɓakar insulin da haƙurin glucose. A cikin binciken daya, jariran da suka sami raka'a 2000 na bitamin a kowace rana sun sami raguwar kashi 88% na haɗarin kamuwa da ciwon sukari kafin shekaru 32.
4. Yara masu lafiya
Ƙananan matakan bitamin D suna da alaƙa da haɗari mafi girma da tsanani na cututtukan cututtuka na yara da rashin lafiyar jiki, ciki har da asma, atopic dermatitis, da eczema. Vitamin D na iya haɓaka tasirin anti-mai kumburi na glucocorticoids, yana mai da shi matuƙar amfani azaman jiyya ga mutanen da ke fama da asma.
5. Lafiyayyan ciki
Mata masu juna biyu da ke da rashi na bitamin D suna cikin haɗarin haɓaka preeclampsia kuma suna buƙatar sashin caesarean. Karancin adadin bitamin shima yana da alaƙa da ciwon sukari na gestation da ƙwayar ƙwayar cuta a cikin mata masu juna biyu. Hakanan yana da mahimmanci a lura cewa matakan bitamin D da yawa yayin daukar ciki suna da alaƙa da haɗarin haɓakar cututtukan abinci a cikin shekaru biyu na farko na rayuwa.
6. Kariyar cutar daji
Vitamin D yana da matuƙar mahimmanci don daidaita haɓakar sel da kuma sadarwa tsakanin sel. Wasu nazarin sun nuna cewa calcitriol (nau'in bitamin D mai aiki na hormonal) na iya rage ci gaban ciwon daji ta hanyar rage jinkirin girma da ci gaba da sababbin hanyoyin jini a cikin nama na ciwon daji, ƙara yawan mutuwar ciwon daji, da rage ƙwayar ƙwayar cuta. Vitamin D yana shafar fiye da 200 kwayoyin halittar dan adam da za a iya rushewa idan ba ka da isasshen bitamin D.
Rashin bitamin D kuma yana da alaƙa da ƙara haɗarin cututtukan zuciya, hauhawar jini, sclerosis mai yawa, Autism, cutar Alzheimer, rheumatoid arthritis, asma, da mura alade.
Shawarar shan Vitamin D
Ana iya auna yawan shan bitamin D ta hanyoyi biyu: a cikin micrograms (mcg) da kuma a cikin sassan duniya (IU). Ɗayan microgram na bitamin yana daidai da 40 IU.
Cibiyar Amurka ta sabunta matakan da aka ba da shawarar na bitamin D a cikin 2010 kuma a halin yanzu suna kamar haka:
Jarirai 0-12 watanni: 400 IU (10 mcg) Yara 1-18 shekaru: 600 IU (15 mcg) Manya a karkashin 70: 600 IU (15 mcg) Manya sama da 70: 800 IU (20 mcg) Masu ciki ko masu shayarwa600 mata : 15 IU (XNUMX mcg)
Dandalin Vitamin D
Mafi duhun launin fata da kuma amfani da hasken rana suna rage ikon jiki na ɗaukar hasken ultraviolet daga rana da ake buƙata don samar da bitamin D. Misali, hasken rana tare da SPF 30 yana rage ikon jiki na hada bitamin da kashi 95%. Don fara samar da bitamin D, fata dole ne a fallasa zuwa hasken rana kai tsaye ba a rufe shi da tufafi ba.
Mutanen da ke zaune a latitudes na arewa ko yankunan da ke da yawan gurɓataccen gurɓataccen ruwa, masu aiki da daddare, ko kuma waɗanda ke cikin gida duk rana, ya kamata su ƙara yawan shan bitamin D a duk lokacin da zai yiwu, musamman ta hanyar abinci. Kuna iya ɗaukar ƙarin bitamin D, amma yana da kyau a sami dukkan bitamin da ma'adanai ta hanyar asali.
Alamun karancin Vitamin D:
– Cututtuka masu yawan gaske – Jin zafi a kashi da baya – Bacin rai – Jinkirin warkar da raunuka – Rage gashi – Ciwon tsoka
Idan rashin bitamin D ya ci gaba na dogon lokaci, yana iya haifar da matsaloli masu zuwa:
- Kiba - Ciwon sukari - Hawan jini - Rashin damuwa - Fibromyalgia (ciwon tsoka) - Ciwon gajiya na yau da kullun - Osteoporosis - Cututtukan neurodegenerative kamar cutar Alzheimer
Rashin bitamin D kuma yana iya taimakawa wajen haɓaka wasu nau'in ciwon daji, musamman ma nono, prostate, da ciwon hanji.
Tushen Tsirrai na Vitamin D
Mafi yawan tushen bitamin D shine rana. Duk da haka, yawancin bitamin ana samun su a cikin kayan dabba irin su man kifi da kifi mai mai. Baya ga abincin dabbobi, ana iya samun bitamin D daga wasu abinci masu cin ganyayyaki:
- Maitake namomin kaza, chanterelles, morels, shiitake, kawa namomin kaza, portobello
– Mashed dankali da man shanu da madara
- Champignon
Yawan bitamin D
Babban iyaka da aka ba da shawarar don bitamin D shine 4000 IU kowace rana. Duk da haka, Cibiyoyin Lafiya na Ƙasa sun ba da shawarar cewa rashin lafiyar bitamin D ba zai yiwu ba tare da cin abinci na yau da kullum har zuwa 10000 IU na bitamin D kowace rana.
Yawan bitamin D (hypervitaminosis D) na iya haifar da ƙima mai yawa na ƙasusuwa da taurin jini, koda, huhu, da zuciya. Mafi yawan bayyanar cututtuka na hypervitaminosis D sune ciwon kai da tashin zuciya, amma kuma yana iya haɗawa da asarar ci, bushe baki, dandano na ƙarfe, amai, maƙarƙashiya, da gudawa.
Zai fi kyau a zaɓi tushen halitta na bitamin D. Amma idan kuna zaɓar ƙarin, a hankali bincika alamar samfuran dabbobi (idan kun kasance mai cin ganyayyaki ko mai cin ganyayyaki), synthetics, sunadarai, da sake dubawa na samfur.