Vitamin D

Abubuwa masu amfani da tasirin sa a jiki

Vitamin D an tabbatar da cewa yana da fa'idodi ga lafiyar jiki, a cewar Kwamitin Tsaron Abincin Turai. Daga cikin kyawawan tasirin amfani da shi an lura:

• ci gaban al'ada na ƙasusuwa da haƙori a jarirai da yara;
• kula da yanayin hakora da ƙasusuwa;
• aiki na yau da kullun na tsarin rigakafi da amsa mai kyau na tsarin rigakafi;
• Rage haɗarin faɗuwa, wanda galibi sababin ɓarkewa ne, musamman ga mutanen da suka haura shekaru 60;
• sha na al'ada da aikin alli da phosphorus a cikin jiki, kiyaye matakan al'ada na alli cikin jini;
• al'ada cell rabo.

A zahiri, bitamin D prohormone ne kuma bashi da aikin nazarin halittu da kansa. Sai kawai bayan an fara aiwatar dashi (fara juyawa zuwa 25 (OH) D.₃ a cikin hanta, sannan a cikin 1a, 25 (OH)₂D₃ da 24R, 25 (OH)₂D₃ a cikin kodan), ana samar da kwayoyin halitta masu aiki. A cikin duka, kusan 37 bitamin D3 metabolites an keɓance kuma an bayyana su ta hanyar sinadarai.

Amintaccen bitamin D (calcitriol) yana aiwatar da ayyukanta ta hanyar haɗuwa da masu karɓar bitamin D, waɗanda galibi suna cikin ƙananan ƙwayoyin cuta. Wannan hulɗar yana bawa masu karɓar bitamin D damar yin aiki a matsayin wani abu wanda ke sauya bayyanar kwayoyin halitta don jigilar sunadarai (kamar TRPV6 da calbindin) waɗanda ke da hannu cikin shayar da alli. Mai karɓar bitamin D yana cikin gidan dangi na masu karɓar nukiliya don steroid da hormones na thyroid kuma ana samunsa a cikin ƙwayoyin yawancin gabobi - kwakwalwa, zuciya, fata, gonads, prostate da mammary gland. Amfani da mai karɓar bitamin D a cikin ƙwayoyin hanji, ƙashi, koda da glandon parathyroid yana haifar da kula da ƙwayoyin calcium da phosphorus a cikin jini (tare da taimakon parathyroid hormone da calcitonin), da kuma kula da kwarangwal na yau da kullun abun da ke ciki.

Abubuwa masu mahimmanci na hanyar bitamin D sune:

1. 1 canza hoto na 7-dehydrocholesterol zuwa bitamin D.₃ ko cin abincin bitamin D₂;
2. 2 bitamin D metabolism₃ a cikin gasa har zuwa 25 (OH) D₃ - babban nau'in bitamin D da ke yawo a jini;
3. Ayyukan 3 na kodan azaman glandon endocrine don maganin 25 (OH) D.₃ da kuma canza shi zuwa manyan abubuwa biyu na dihydroxylated metabolites na bitamin D - 1a, 25 (OH)₂D₃ da 24R, 25 (OH)₂D₃;
4. 4 sauya tsarin cikin jiki zuwa wadannan sassan jikin dan adam ta hanyar gina jiki da bitamin D;
5. 5 aikin abubuwan da ke sama tare da masu karɓa waɗanda ke cikin ƙwayoyin ƙwayoyin ƙwayoyin jiki, haɗuwa da martani na ƙirar halitta (genomic and direct).

Hulɗa da wasu abubuwan

Jikinmu hadadden inji ne. Yadda bitamin da ma'adinai ke mu'amala da juna suna haɗuwa kuma ya dogara da dalilai da yawa. Tasirin da bitamin D ke samarwa a jikinmu yana da alaƙa kai tsaye da adadin sauran bitamin da kuma ma'adanai da ake kira cofactors. Akwai wasu irin waɗannan cofactors, amma mafi mahimmanci sune:

• : Daya daga cikin mahimman ayyuka na bitamin D shine daidaita yanayin ƙirar cikin jiki. Wannan shine dalilin da yasa mafi yawancin shan alli yake faruwa yayin da akwai wadataccen bitamin D a jiki.
• : kowane gabobin jikin mu na bukatar magnesium domin gudanar da ayyukansu yadda ya kamata, tare kuma da maida cikakken abinci zuwa makamashi. Magnesium yana taimakawa jiki wajen shan bitamin da kuma ma'adanai kamar su calcium, phosphorus, sodium, potassium, da kuma bitamin D. Ana iya samun magnesium daga abinci irin su goro, iri, da hatsi gaba ɗaya.
• : jikin mu na bukatar sa don warkar da rauni (tabbatar da daskarewar jini) da kuma kiyaye kasusuwa masu lafiya. Vitamin D da K suna aiki tare don ƙarfafa ƙasusuwa da haɓaka su da kyau. Ana samun Vitamin K a cikin abinci kamar su Kale, alayyafo, hanta, da kuma cuku mai tauri.
• : Yana taimaka mana yaƙi da kamuwa da cuta, samar da sabbin ƙwayoyin halitta, girma da haɓaka, da kuma shan ƙwayoyin mai, carbohydrates da sunadarai. Zinc yana taimakawa bitamin D don shiga cikin ƙwayoyin ƙashi kuma yana taimakawa jigilar alli zuwa kayan ƙashi. Ana samun adadi mai yawa na zinc, da wasu kayan lambu da hatsi.
• : jikinmu yana buƙatar shi kaɗan, amma, duk da haka, yana taka muhimmiyar rawa a cikin ƙarancin abubuwa da yawa, haɗe da bitamin D. Boron ana samunsa a cikin abinci kamar su man gyada, ruwan inabi, da zabibi, da kuma a cikin wasu kayan lambu masu ganye.
• : Tare da bitamin D, Retinol da beta-carotene suna taimakawa aikin “lambar kimiyyar” mu. Idan jiki ya rasa bitamin A, bitamin D ba zai iya yin aiki yadda yakamata ba. Ana iya samun Vitamin A daga, mangoro, hanta, man shanu, cuku, da madara. Dole ne a tuna cewa bitamin A mai narkewa ne, don haka idan ya fito daga kayan lambu, dole ne a haɗa shi da abinci iri-iri masu ɗauke da mai. Ta wannan hanyar za mu iya samun mafi yawan abinci.

Haɗin abinci mai lafiya tare da bitamin D

Haɗin bitamin D tare da alli ana ɗauka mafi fa'ida. Jikinmu yana buƙatar bitamin domin ya cika shan alli, wanda yake da mahimmanci ga ƙasusuwanmu. Haɗuwa da samfura masu kyau a wannan yanayin zasu kasance, misali:

• gasasshen kifin kifi da kabeji mai ɗanɗano;
• omelet tare da broccoli da cuku;
• sanwici tare da tuna da cuku a kan dukan burodin hatsi.

Vitamin D na iya zama mai fa'ida don haɗuwa tare da magnesium, alal misali, cin sardines tare da alayyafo. Wannan haɗin yana iya rage haɗarin cututtukan zuciya da ciwon daji na hanji.

Tabbas, yana da kyau a sami adadin bitamin kai tsaye daga abinci da kuma ciyar da lokaci mai tsawo kamar yadda zai yiwu a cikin iska mai tsabta, barin fata ta samar da bitamin D. Amfani da bitamin a cikin allunan ba koyaushe ke da amfani ba, kuma kawai likita na iya ƙayyade tsawon lokacin da wannan ko wancan ɗin ya zama dole ga jikinmu. Rashin amfani da bitamin na iya cutar da mu sau da yawa kuma yana haifar da faruwar wasu cututtuka.

Yi amfani da shi a cikin aikin hukuma

Vitamin D yana da mahimmanci don daidaita sha da matakan sanadarin calcium da phosphorus a jiki. Hakanan yana taka muhimmiyar rawa wajen kiyaye tsarin ƙashi yadda yakamata. Yin tafiya a rana mai sauki hanya ce mai sauƙi, tabbatacciya ga yawancinmu don samun bitamin da muke buƙata. Lokacin da hasken rana ya bayyana akan fuska, hannaye, kafadu da ƙafafu sau ɗaya ko sau biyu a mako, fatar zata samar da wadataccen bitamin. Lokacin fallasa ya dogara da shekaru, nau'in fata, yanayi, yini. Abin mamaki ne yadda za a iya cika shagunan bitamin D da sauri da hasken rana. Kwanaki 6 kawai na fitowar rana na iya ramawa na kwanaki 49 ba tare da rana ba. Abubuwan da ke jikinmu suna aiki a matsayin ma'aji na bitamin, wanda ake saki a hankali in babu hasken ultraviolet.

Koyaya, rashi bitamin D ya zama gama gari fiye da yadda mutum zai zata. Mutanen da ke zaune a arewacin latitude suna cikin haɗari musamman. Amma hakan na iya faruwa ko da a yanayi ne na rana, tunda mazauna kasashen kudu suna daukar lokaci mai yawa a gida kuma suna amfani da gilashin hasken rana don gujewa yawan aiki da hasken rana. Bugu da kari, rashi yakan faru ne a cikin tsofaffi.

Vitamin D a matsayin magani an tsara shi a cikin irin waɗannan yanayi:

1. 1 tare da ƙananan abun ciki na phosphorus a cikin jini saboda cututtukan gado (hypophosphatemia na iyali). Shan bitamin D tare da sinadarin sinadarin phosphate yana da tasiri wajen magance cututtukan kashi a cikin mutanen da ke da karancin sinadarin phosphate;
2. 2 tare da ƙananan abun ciki na phosphates tare da ciwon Fanconi;
3. 3 tare da ƙananan abun ciki na alli a cikin jini saboda ƙananan matakan homonin parathyroid. A wannan yanayin, ana shan bitamin D da baki;
4. 4 shan bitamin D (cholecalciferol) yana da tasiri wajen maganin osteomalacia (taushin kasusuwa), gami da wadanda cutar hanta ke haifarwa. Bugu da ƙari, ergocalciferol na iya taimakawa tare da osteomalacia saboda wasu magunguna ko ƙyamar shigar hanji;
5. 5… A wasu halaye, amfani da sanadarin bitamin D tare da magunguna masu dauke da sinadarin corticosteroids magani ne mai matukar tasiri ga cutar psoriasis;
6. 6 tare da koda osteodystrophy. Arin Vitamin D yana hana asarar kashi ga mutanen da ke fama da ciwon koda;
7. Rickets 7. Ana amfani da Vitamin D wajen rigakafi da maganin rickets. Mutanen da ke da ƙarancin koda suna buƙatar amfani da wani nau'i na musamman na bitamin - calcitriol;
8. 8 yayin shan corticosteroids. Akwai shaidar cewa bitamin D a hade tare da alli yana inganta ƙashin kashi a cikin mutanen da ke shan corticosteroids;
9. 9 osteoporosis. Vitamin D an yi imani da shi₃ yana hana zubewar kashi da kasala a kasusuwa.

Wasu nazarin sun nuna cewa samun isasshen bitamin D na iya rage haɗarin wasu nau'ikan cutar kansaExample Misali, an lura cewa a cikin maza da ke shan ƙwayoyin bitamin mai yawa, haɗarin cutar kansa ta hanji ya ragu da kashi 29% idan aka kwatanta da maza waɗanda ke da ƙarancin ƙarfi na 25 (OH) D a cikin jini (nazari a cikin fiye da 120 dubu maza tsawon shekaru biyar). Wani binciken kuma ya tabbatar da cewa matan da suka kamu da isasshen hasken rana da shan abubuwan karin bitamin D suna da kasadar kamuwa da cutar sankarar mama bayan shekaru 20.

Akwai shaidun cewa bitamin D na iya rage haɗarin cututtuka na autoimmunewanda jiki ke samar da martani na kariya akan kayan kyallen takarda. Samu wannan bitamin D₃ yana daidaita martani na autoimmune wanda ke daidaita sel masu garkuwar jiki ("T cells"), don haka an rage karfin martani. Wadannan cututtuka ne kamar nau'in 1, yaɗuwa da rheumatoid.

Ilimin cututtukan cututtuka da na asibiti suna ba da shawarar haɗuwa tsakanin matakan jini mafi girma na 25 (OH) D da ƙananan hawan jini, suna nuna cewa 25 (OH) D yana rage haɓakar renin, yana taka muhimmiyar rawa a cikin daidaitawar karfin jini.

Levelsananan matakan bitamin D na iya ƙara yiwuwar cutar. Shaidun farko sun nuna cewa bitamin D na iya zama taimako mai amfani ga maganin yau da kullun don wannan kamuwa da cutar.

Sigogin sifofin Vitamin D

Ana iya samun Vitamin D a cikin sifa ta sifofi daban-daban - a cikin yanayin saukad, ruwan inabi da mafita na mai, mafita don allura, capsules, duka biyu kuma a hade tare da wasu abubuwa masu amfani. Misali, akwai irin wadannan sinadarai masu yawa kamar:

• cholecalciferol da calcium carbonate (sanannen hadewar alli da bitamin D);
• alfacalcidol da alli carbonate (nau’in aiki na bitamin D3 da alli);
• calcium carbonate, calciferol, magnesium oxide, zinc oxide, jan oxide, manganese sulfate da sodium borate;
• alli carbonate, cholecalciferol, magnesium hydroxide, heptahydrate zinc sulfate;
• alli, bitamin C, cholecalciferol;
• da sauran kayan karawa.

Ana samun Vitamin D a cikin kari da abinci masu ƙarfi a siffofi biyu: D.₂ (sabarinka) da kuma D₃ (cholecalciferol). A zahiri, sun bambanta ne kawai a cikin tsarin sarkar gefen kwayoyin. Vitamin D₂ samfurin ultraviolet ne daga ergosterol, da bitamin D₃ - ta hanyar saka hasken 7-dehydrocholesterol daga lanolin da canzawar sinadarin cholesterol. Wadannan nau'ikan nau'ikan biyu ana daukar su a al'adance daidai gwargwadon ikonsu na warkar da cuta, kuma hakika mafi yawan matakan da suka shafi aikin metabolism da aikin bitamin D₂ da bitamin D₃ daidai suke. Dukansu siffofin suna haɓaka matakan 25 (OH) D. Babu wani takamaiman bayani da aka yanke game da kowane irin tasiri na wadannan nau'ikan bitamin D. Bambanci kawai shine yayin amfani da allurai masu yawa na bitamin, a wannan yanayin bitamin D₃ yana aiki sosai.

Anyi nazarin abubuwan bitamin D masu zuwa cikin karatun kimiyya:

• don hana osteoporosis da fractures - 400-1000 International Unit kowace rana;
• don hana faduwa - 800-1000 IU na bitamin D a hade tare da 1000-2000 MG na alli kowace rana;
• don hana ƙwayar cuta mai yawa - cin abinci na tsawon lokaci na akalla 400 IU kowace rana, zai fi dacewa a cikin hanyar multivitamin;
• don rigakafin kowane nau'i na ciwon daji - 1400-1500 MG na alli kowace rana, a hade tare da 1100 IU na bitamin D₃ (musamman ga mata yayin al’ada);
• don ciwon tsoka daga shan kwayoyi da ake kira statins: bitamin D₂ ko D₃, IU 400 kowace rana.

Yawancin kari suna ƙunshe da 400 IU (10 mcg) bitamin D.

Amfani da bitamin D a magungunan gargajiya

Magungunan gargajiya sun daɗe suna yaba abinci mai wadataccen bitamin D. Tare da su, akwai girke-girke da yawa da ake amfani dasu don magance wasu cututtuka. Mafi inganci daga cikinsu:

• cin man kifi (duka a cikin kwantaccen yanayi da na sifa - ta hanyar cin 300 g / sati mai kifi mai ƙiba): don hana hauhawar jini, arrhythmia, cutar sankarar mama, don kiyaye lafiyar jiki, daga cutar psoriasis da kuma kiyaye huhu yayin shan sigari, lokacin, baƙin ciki da damuwa, matakai masu kumburi. Maganin shafawa girki don pruritus, psoriasis, herpetic dermatitis: 1 teaspoon na elecampane, cokali 2 na man kifi, cokali 2 na man alade.
• aikace -aikacen ƙwai kaza: danyen gwaiduwa yana da amfani ga gajiya da gajiya (misali, ana amfani da cakuda gelatin foda da danyen kwai da aka narkar a cikin ruwan mita 100; abin sha da aka yi daga madara mai dumi, danyayyen gwaiduwa da sukari). Lokacin tari, yi amfani da cakuda ɗanyen gwaiduwa 2, cokali 2, cokali na kayan zaki na gari da cokali biyu na zuma. Bugu da ƙari, akwai girke -girke da yawa don maganin cututtuka daban -daban na ƙwayar gastrointestinal. Misali, idan akwai rashin jin daɗi a cikin hanta, girke -girke na mutane suna ba da shawarar shan yolks kwai 1, sha 2 ml na ruwan ma'adinai da shafa ɗumbin dumama a gefen dama na awanni 2. Hakanan akwai girke -girke tare da ƙwai. Misali, tare da catarrh na ciki da hanji, babban acidity, ko, girke -girke na mutane an shawarce su da su ɗauki rabin cokali na ƙwai a ƙasa da safe akan komai a ciki. Kuma don rage haɗarin samuwar dutse, zaku iya amfani da gishirin alli na citric acid (ana zuba foda harsashin kwai tare da ruwan lemun tsami, giya ko apple cider vinegar, zuga har sai ya narke, ko 100-2 ruwan lemun tsami ana ɗora akan 1 tablespoon kwai foda). Jiko na kwasfa na kwai da citric acid kuma ana ɗaukar magani mai inganci don amosanin gabbai. Tare da sciatica, ana ba da shawarar shafa bayan tare da cakuda ɗanyen ƙwai da vinegar. Ana ɗaukar ƙwayayen ƙwai a matsayin magani mai kyau don psoriasis, an haɗa yolks (gram 2) tare da birch tar (gram 3) da kirim mai nauyi. yi amfani da man shafawa daga soyayyen 'ya'yan yolks na ƙwai-ƙwai da aka tafasa.
• madara, mai arziki a cikin bitamin D - wannan duka ɗakunan ajiya ne na girke -girke na mutane don cututtuka iri -iri. Misali, madarar akuya tana taimakawa da zazzabi, kumburi, kumburin ciki, karancin numfashi, cututtukan fata, tari, tarin fuka, cututtukan jijiya, tsarin fitsari, rashin lafiyar jiki, da sauransu Da ciwon kai mai tsanani, ana ba da shawarar shan gram 200 na madarar akuya tare da grated viburnum berries tare da sukari. Don maganin pyelonephritis, ana ba da shawarar girke -girke na mutane don cinye madara tare da bawon apple. Tare da gajiya da asthenia, zaku iya amfani da broth oat a madara (simmer 1 gilashin oatmeal a cikin tanda tare da gilashin madara 4 na awanni 3-4 akan ƙaramin zafi). Tare da kumburin kodan, zaku iya amfani da jiko na ganyen birch tare da madara. Hakanan ana ba da shawarar shan kayan shafawa na doki a madara don kumburin tsarin fitsari da kumburi. Milk tare da mint zai taimaka rage farmakin fuka. Don migraines mai ɗorewa, ana amfani da cakuda madara mai tafasa tare da sabon kwai da aka zuga a ciki na tsawon kwanaki - mako guda. Don rage acidity, porridge na kabewa da aka dafa a madara yana da amfani. Idan wuraren da abin ya shafa sun jike, yi mai tare da kayan miya na madara 600 tare da gram 100 na tsaba na radish da gram 100 na tsaba na hemp (Hakanan zaka iya amfani da damfara na awanni 2). Don busasshen eczema, ana amfani da aikace -aikacen daga decoction na 50 grams na sabbin ganyen burdock a cikin 500 ml na madara.
• man shanu amfani da, alal misali, don ulcers ulcer - a cikin wani nau'i na maganin shafawa daga kashi 1 na marsh busassun foda, sassa 4 na mai da kashi 4 na zuma.

Vitamin D a cikin sabon binciken kimiyya

An gano cewa shan babban adadin bitamin D na tsawon watanni hudu na iya rage saurin ƙarfin jijiyoyin jini a cikin matasa masu launin fata masu duhu. Ganuwar jijiyoyin wuya sune alamun cututtukan cututtukan zuciya masu yawa, kuma ƙarancin bitamin D ya zama babban mahimmin gudummawa. Dangane da bincike daga Cibiyar Kiwon Lafiya ta Georgia, Amurka, yawancin allunan bitamin (4000 IU a kowace rana, maimakon 400-600 IU da aka ba da shawara) an lura don rage ƙarfin jijiyoyin da kusan kashi 10,4 cikin watanni 4.

Arin Vitamin D zai iya taimakawa wajen magance cututtukan hanji mai raɗaɗi, bisa ga binciken kwanan nan da masana kimiyya daga Jami'ar Sheffield, Ma'aikatar Oncology da Metabolism suka yi.

Sakamakon gwaji na asibiti, wanda aka buga a mujallar Oungiyar Osteopathic ta Amurka, ya nuna cewa kimanin biliyan ɗaya na yawan mutanen duniya na iya fama da cikakken bitamin ko rashi saboda cututtukan da ke ci gaba da kuma amfani da hasken rana a kai a kai.

Lowananan matakan bitamin D a cikin jarirai an haɗasu da yiwuwar ƙara ɓarkewar rikicewar rikicewar yara a yara tun suna youngan shekaru 3, a cewar wani binciken da aka yi kwanan nan wanda aka buga a mujallar Kashi da Ma'adanai.

Kula da isassun matakan bitamin D yana taimakawa hana ɓarkewar wasu cututtukan ƙwayoyin cuta, kamar su cututtukan zuciya na rheumatoid, a cewar masu bincike a Jami'ar Birmingham.

Samun isasshen bitamin D a yarinta da yarinta yana rage haɗarin ɓullowa da haɗarin kai tsaye ga tsibiran Langerhans (tarin ƙwayoyin endocrin, galibi a cikin wutsiyar marayar) tare da haɗarin ƙwayoyin cuta irin na 1 na ciwon sukari.

Vitaminarin Vitamin D yana taimakawa kariya daga mummunan cututtukan numfashi da mura, bisa ga binciken da Jami'ar Sarauniya Mary ta Landan (QMUL) ta yi.

Yin amfani da bitamin D a cikin kayan kwalliya

Ana iya amfani da Vitamin D a cikin nau'ikan kayan kwalliyar gida da na girke-girke na gashi. Yana ciyar da fata da gashi, yana basu ƙarfi da natsuwa, kuma yana sake sabonta jiki. Mun kawo muku hankalin girke-girke masu zuwa:

• Masks man kifiWadannan masks sun dace da tsufar fata, musamman bushewar fata. Man kifi yana da kyau tare da: misali, cakuda cokali 1 na yisti, kirim mai tsami mai laushi, cokali 1 na man kifi da zuma yana da tasiri. Dole ne a fara sanya wannan abin rufe fuska a cikin ruwan wanka a cikin ruwan zafi har sai aikin yalwar ya fara, sannan a motsa a shafa a fuska na tsawon minti 10. Hakanan zaka iya amfani da cakuda man kifi da zuma (karamin cokali 1 kowanne, tare da karin cokali 1 na tafasasshen ruwa) - irin wannan abin rufe fuska bayan minti 10-12 zai taimaka matattara da kyau da kuma inganta launin fata. Wani ingantaccen girke-girke na kwalliyar man kifi, wanda ya dace da kowane nau'in fata, zai ba shi sabo da kyau. Don irin wannan abin rufe fuska, kuna buƙatar haɗuwa da ƙaramin cokali ɗaya na garin ƙwai, ƙaramin man kifi 1, yolk ɗin ƙwai 1, ƙaramin cokali 1 na zumar mustard da rabin gilashin dafaffen ɗanyun. Ana amfani da mask a fuska tare da dumi, bayan minti 2-10, an wanke shi da ruwan sanyi.
• Kwai masksWaɗannan masks suna da mashahuri sosai kuma suna da tasiri ga kowane zamani da nau'in fata. Misali, don tsufar fata, abin rufe fuska mai narkewa tare da babban cokali 1 na danyen bawo, da kwai 1 da kuma man zaitun karamin cokali ya dace. Ga kowane nau'in fata, abin rufe fuska mai tsabta da tsarkakewa na sunadarai 1, cokali 2 na zuma, rabin karamin cokali na man almond da cokali 1 na oatmeal ya dace. Don bushe, tsufa fata, zaku iya amfani da abin rufe fuska na cokali 2 na puree, gwaiduwa 1, kirim mai tsami da zuma. Don kawar da wrinkles, abin rufe fuska na gwaiduwa 1, cokali 1 na man kayan lambu da cokali 1 na ruwan ganyen aloe (wanda a baya aka ajiye shi cikin firiji tsawon makonni 1) ya dace. Don kula da fata mai laushi da ƙara huda pores, abin rufe fuska ya dace, wanda ya haɗa da tablespoons 2, rabin cokalin zuma mai ruwa da kwai ɗaya. Wani abin rufe fuska don kowane irin fata yana dauke da rabin gilashin ruwan karas, karamin cokali 2 na sitaci dankalin turawa da rabin danyen gwaiduwa, ana shafa shi na tsawan mintuna 1 sannan a wanke shi ta wata hanyar ta banbanta - wani lokacin da ruwan sanyi ko ruwan zafi.
• Gashi da abin rufe fuska da bitamin D… Irin waɗannan abubuwan rufe fuska galibi sun haɗa da kwai ko gwaiduwa. Misali, ana amfani da abin rufe fuska don haɓaka gashi, wanda ya haɗa da cokali 1 na ruwan lemun tsami, cokali 1 na ruwan albasa da ƙwai 1 - ana shafawa sau ɗaya a mako don awanni 1 kafin wanke gashin ku. Don busasshen gashi, abin rufe fuska tare da yolks kwai 2, cokali 2 na man burdock da teaspoon na calendula tincture ya dace. Maskuri mai gina jiki don rage gashin kai - cokali 2 na man burdock, gwaiduwa kwai 1, cokali 1 na zuma, cokali 1 na ruwan albasa da cokali 1 na sabulun ruwa (shafa wannan abin rufe fuska awa ɗaya ko biyu kafin wanke gashin ku). Don ƙarfafa tushen gashi da kawar da dandruff, yi amfani da abin rufe fuska daga jiko na cokali 2 na murƙushe ganye, cokali 2 na ruwan 'ya'yan itace da gwaiduwa. Masks masu tasiri akan asarar gashi sune mashin kirfa (kwai 1, cokali 2 na man burdock, cokali 1 na kirfa ƙasa da teaspoon na zuma; kurkura bayan mintuna 2) da abin rufe fuska tare da man sunflower (cokali 1 na man sunflower da 1 gwaiduwa, an wanke bayan mintuna 15). Hakanan yana da amfani don ƙarfafawa da haska gashi shine abin rufe fuska tare da zuma cokali 1, cokali 1 na man Castor, gwaiduwa 40 da cokali 1 na brandy. Don dawo da bushewa da lalacewar gashi, yi amfani da abin rufe fuska tare da gwaiduwa 1, cokali 1 na man hazelnut da digon lemun tsami mai mahimmanci.

Amfani da bitamin D a kiwon dabbobi

Ba kamar mutane ba, kuliyoyi, karnuka, beraye, da kaji dole ne su sami bitamin D daga abinci, saboda fatar su ba za ta iya samar da ita da kanta ba. Babban aikinta a jikin dabba shine kiyaye ma'adinan kashi da ci gaban ƙashi, daidaita glandon parathyroid, rigakafi, cin abinci mai gina jiki da kariya daga cutar kansa. An tabbatar dashi ta hanyar bincike cewa karnuka baza su iya warkewa daga larura ba ta hanyar fallasa su zuwa ga sanadarin ultraviolet. Don ci gaban al'ada, girma, haifuwa, abincin kuliyoyi da karnuka dole ne su ƙunshi isasshen adadin ƙwayoyin calcium da phosphorus, waɗanda ke taimakawa jiki wajen haɗa bitamin D.

Koyaya, saboda abincin ƙasa yana ƙunshe da ƙananan wannan bitamin, yawancin abincin dabbobi da aka shirya na kasuwanci suna da ƙarfi a keɓaɓɓe. Sabili da haka, rashi bitamin D a cikin dabbobi yana da wuya ƙwarai. Aladu da dabbobin gida ba sa buƙatar samun bitamin daga abinci, idan har sun nuna hasken rana na isasshen lokaci. Tsuntsayen da suma suke fuskantar hasken UV na dogon lokaci na iya samar da bitamin D, amma don kiyaye lafiyar kwarangwal da ƙarfin ƙwarjin ƙwai, dole ne a samar da bitamin ta hanyar abinci. Game da sauran dabbobi, wato masu cin nama, an yi amannar cewa za su iya samun isasshen bitamin D ta hanyar cin kitse, jini da hanta.

Yi amfani dashi wajen samar da amfanin gona

Yayin daɗa taki a cikin ƙasa na iya inganta haɓakar tsire-tsire, ana yin imanin abubuwan da ake amfani da su don amfanin ɗan adam, irin su alli ko bitamin D, ba da wata fa'ida ga tsirrai. Babban kayan abinci mai gina jiki sune nitrogen, phosphorus da potassium. Sauran ma'adanai, kamar su alli, ana buƙatarsu da ƙananan, amma tsire-tsire suna amfani da wani nau'in calcium daban na kari. Sanannen imani shi ne cewa tsirrai ba sa shan bitamin D daga ƙasa ko ruwa. A lokaci guda, akwai wasu karatuttukan bincike masu zaman kansu da suka nuna cewa ƙara bitamin D a cikin ruwan da ake shayar shuke-shuke zai hanzarta haɓakar su (kamar yadda bitamin ɗin ke taimaka wa tushen jikewar alli).

Contraindications da taka tsantsan

Alamomin Rashin Ingancin Vitamin D

Kwayar bitamin D tana da karko daidai. Percentagearamin kaso daga ciki ya lalace yayin dahuwa, kuma idan an daɗe ana samin samfur ga zafin jiki, yawancin bitamin zamu rasa. Don haka, lokacin da tafasasshen ƙwai, alal misali, 15% suka ɓace, lokacin da ake soyawa - 20%, kuma lokacin yin gasa na mintina 40, mun rasa 60% na bitamin D.

Babban aikin bitamin D shine kula da sanadarin homeostasis, wanda yake da mahimmanci ga ci gaba, girma, da kuma kiyaye kwarangwal mai lafiya. Tare da rashi bitamin D, ba shi yiwuwa a samu cikakken shan alli kuma a biya bukatun jiki. Ana buƙatar Vitamin D don ingantaccen abincin abinci na alli daga hanji. Kwayar cututtukan rashin bitamin D wani lokaci yana da wahalar ganowa kuma yana iya haɗawa da gajiya da zafi gaba ɗaya. Wasu mutane ba sa nuna alamun cutar kwata-kwata. Koyaya, akwai alamomi da yawa na yau da kullun waɗanda zasu iya nuna ƙarancin bitamin D a jiki:

• cututtuka masu saurin yaduwa;
• baya da ciwon kashi;
• damuwa;
• dogon rauni mai rauni;
• asarar gashi;
• ciwon tsoka.

Idan rashi bitamin D ya ci gaba na tsawan lokaci, zai iya haifar da:

• ;
• ciwon sukari;
• hauhawar jini;
• fibromyalgia;
• cututtukan gajiya na kullum;
• osteoporosis.
• cututtukan neurodegenerative kamar su.

Rashin bitamin D na iya zama daya daga cikin dalilan ci gaban wasu nau'ikan cutar kansa, musamman nono, prostate da kansar hanji.

Alamomin wuce haddi na bitamin D

Kodayake kariyar bitamin D ba tare da wata matsala ba ga yawancin mutane, yawanci yawan abin sha a wasu lokuta yakan faru. Wadannan ana kiran su bitamin D yawan guba. Gubawar Vitamin D, lokacin da zai iya zama cutarwa, yawanci yakan faru ne idan kuna shan 40 IU kowace rana tsawon watanni da yawa, ko kuma idan kun sha babban ƙwaya ɗaya.

Excessaramar 25 (OH) D na iya haɓaka idan ka:

• ya ɗauki fiye da IU 10 kowace rana kowace rana don watanni 000 ko fiye. Koyaya, yawan ƙwayar bitamin D zai iya haɓaka idan ka ɗauki 3 IU kowace rana kowace rana tsawon watanni 40 ko fiye;
• sun ɗauki fiye da IU 300 a cikin awanni 000 da suka gabata.

Vitamin D mai narkewa ne mai mai, ma'ana yana da wahala jiki ya rabu dashi idan an sha da yawa. A wannan yanayin, hanta tana samar da wani sinadari da yawa wanda ake kira 25 (OH) D. Lokacin da matakai suka yi yawa, yawan ƙwayoyin calcium a cikin jini na iya haɓaka (hypercalcemia).

Kwayar cututtukan hypercalcemia sun hada da:

• mummunan yanayin kiwon lafiya;
• rashin cin abinci ko rashin ci;
• jin ƙishirwa;
• yawan fitsari;
• maƙarƙashiya ko gudawa;
• ciwon ciki;
• rauni na tsoka ko ciwon tsoka;
• ciwon kashi;
• rikicewa;
• jin kasala.

A wasu cututtukan da ba safai ake samunsu ba, hypercalcemia na iya bunkasa koda lokacin da matakan bitamin D ke ƙasa. Wadannan cututtukan sun hada da hyperparathyroidism na farko, sarcoidosis, da wasu cututtukan da ba safai ba.

Ya kamata a sha bitamin D da hankali game da cututtuka irin su kumburin granulomatous - a cikin waɗannan cututtukan, jiki ba ya sarrafa adadin bitamin D da yake amfani da shi da kuma irin matakin alli a cikin jinin da yake buƙatar kiyayewa. Irin wadannan cututtukan sune sarcoidosis, tarin fuka, kuturta, coccidioidomycosis, histoplasmosis, cat scratch cuta, paracoccidioidomycosis, granuloma annular. A cikin waɗannan cututtukan, likita kawai ya ba da umarnin bitamin D kuma ana ɗaukar shi ƙarkashin kulawar likita. Ana ɗaukar Vitamin D tare da kulawa sosai a cikin lymphoma.

Yin hulɗa tare da sauran kayan magani

Vitaminarin Vitamin D na iya hulɗa tare da nau'ikan magunguna da yawa. An nuna wasu misalai a ƙasa. Mutanen da ke shan waɗannan magunguna akai-akai su tattauna ƙarin bitamin D tare da masu ba da kiwon lafiya.

Magungunan Corticosteroid kamar prednisone, wanda aka bayar don rage kumburi, na iya rage shan alli da tsoma baki tare da maganin bitamin D. Wadannan illolin na iya kara taimakawa ga asarar kashi da sanyin kashi. Wasu asarar nauyi da rage ƙwayoyin cholesterol na iya rage shayar bitamin D. Magungunan da ke kula da kamuwa da cuta suna ƙara haɓakar hanta da kuma rage shan alli.

Karanta kuma game da sauran bitamin: