Vitamin D (D) - tushe, fa'idodi, ƙa'idodi da alamomi

Vitamin D shine hadewar abubuwa shida masu narkewa mai. Cholecalciferol an san shi azaman ɓangaren da ya fi aiki, wanda, a zahiri, yana da waɗannan halayen tasirin halayen bitamin.

A cikin shekarun 30 na karni na XX, masana kimiyya sunyi nazarin abubuwan da suka hada da tsarin fatar alade kuma suka sami 7-dehydrocholesterol a ciki. Abun da aka fitar an fallasa shi da sanyaya iska ta ultraviolet, sakamakon haka ne aka samar da wani hoda na musamman tare da tsarin sunadarai C27H44O. Ba su yi nasarar narkar da shi a cikin ruwa ba, har sai da suka bayyanar da kebantaccen narkar da shi a gaban kasancewar akwai mai a cikin sinadarin. Wannan foda an sa masa suna bitamin D.

Karatuttukan da suka biyo baya sun nuna cewa a cikin fatar mutum wannan sinadarin bitamin ana hada shi daga kayan shafawa idan an nuna shi zuwa hasken rana. Bayan wannan, ana ɗauke da cholecalciferol zuwa hanta, wanda, daga baya, yake yin nasa gyare-gyare zuwa ga abin da yake ƙunshe da kuma rarraba shi cikin jiki.

Halin hali

Mutane da yawa sun san cewa bitamin D yana haɓaka shayar da alli da phosphorus, yana daidaita hankalinsu a cikin jiki kuma shine mai gudanar da maganin cikin ciki.

Duk nau'ikan kayan jikin mutum, da gabobin ciki, suna bukatar bitamin D. Ba tare da cikakken adadinsa ba, sinadarin calcium ba zai iya wucewa ta cikin membrane din kwayar ba kuma ana fitar dashi daga jiki ba tare da ya shanye ba. Matsaloli tare da kasusuwa da kayan haɗin kai suna farawa.

Ayyukan Vitamin D

• rage saurin juyayi;
• inganta walwala da kiyaye jiki cikin yanayi mai kyau;
• daidaita daidaito;
• yana ƙarfafa ganuwar jijiyoyin jini;
• yana riƙe da hare-haren asma;
• rage haɗarin ciwon sukari;
• taimaka sha na alli da phosphorus;
• yana taimakawa wajen ƙarfafa ƙwarangwal da tsarin jijiyoyi;
• hanzarta tafiyar da rayuwa;
• yana kara karfin garkuwar jiki;
• yana hana faruwar wasu nau'ikan nau'ikan neoplasms;
• wakili ne na kariya ga atherosclerosis;
• yana da sakamako mai amfani akan aikin jima'i da haihuwa;
• yana hana tsinkewar yara.

Vitamin na al'ada (umarnin don amfani)

Bukatar bitamin D ya dogara da shekaru, yanayin ƙasa, launin fata, da motsa jiki na yau da kullun.

A cikin yarinta da tsufa, a matsayin mai mulkin, ba a haɗa bitamin D sosai. Daga nan ne ake fara samun karancin alli, wanda ke kara barazanar karaya da rabuwa, sannan kuma yana iya haifar da rickets a cikin yara, da kuma cikin manya - zuwa cututtukan gabobi da kasusuwa.

Mutanen da ke da fata mai duhu ya kamata su tuna cewa bukatun su na bitamin ya fi na mutanen da ke da hasken fata, tunda wucewar hasken ultraviolet yana da wahala.

Ga jarirai, bitamin D yana da mahimmanci ga samuwar tsokoki da rigakafin rickets. Amma ga jarirai, a matsayin doka, bitamin da ake hadawa yayin tafiya da rana ya isa. Mustarin liyafar dole ne a yarda da likitan yara.

Mazaunan yankuna masu rana yawanci ba sa buƙatar ƙarin bitamin D, amma waɗanda ke zaune a tsakiyar Rasha a lokacin hunturu ba kawai suna amfani da ƙwayoyi masu ƙwayoyin bitamin sosai ba kuma suna yin tafiya na tsawon sa'a, amma kuma suna ba da abinci tare da abubuwan kari na musamman.

Masana sun samo matsakaicin ra'ayi na al'ada ga mutum. Ya kamata a fahimta cewa yana da sharaɗi, babba wanda da ƙyar yake fita waje da rana kuma yana karɓar ƙananan hasken ultraviolet yana buƙatar ƙarin cin bitamin D.

An samo buƙatar bitamin a cikin mata masu ciki daban, ya bambanta daga 600 zuwa 2000 IU, amma ana iya ɗaukar kari kawai tare da izinin likita. Dole ne a sami yawancin bitamin ta halitta.

Mahimmanci! 1 IU bitamin D: kwatankwacin nazarin halittu daidai da 0.025 mcg cholecalciferol.

Tushen Bitamin D

Tabbas, kowa ya taɓa jin irin wannan abu kamar "zafin rana" Dole ne a ɗauke su kafin 11 na safe da kuma bayan 4 na yamma a lokacin rani. Ya ƙunshi kasancewa cikin rana na buɗe sassan jiki ba tare da amfani da kayan aikin kariya ba tare da shingen ultraviolet. Minti 10 a rana ya isa ga waɗanda ke da fata mai kyau kuma mintuna 20-30 na waɗanda ke da fata mai duhu.

A lokacin hunturu, yayin rana, hadewar bitamin shima yana faruwa, kodayake a cikin ƙananan yawa. Yana da kyau ka fita waje a ranakun rana don samun adadin kwayar ultraviolet, wanda ya zama dole domin lafiya.

Fa alfaolga - stock.adobe.com

Abincin da ke dauke da bitamin D:

Kamar yadda muke gani daga teburin, abincin da ke da babban abun cikin bitamin na musamman ne daga asalin dabbobi. Bugu da kari, bitamin D ana sha ne kawai a cikin mahalli mai dauke da mai kuma ya hada da cin abinci mai mai-lokaci daya, wanda kwata-kwata bai dace da masu bin kayan abinci na musamman ba. Idan ba wadatar hasken rana, irin waɗannan mutane suna ba da shawarar abubuwan bitamin.

Rashin Vitamin D

Vitamin D shine mafi yawan abincin da ake ba da abinci, kuma ana nuna shi har ma ga jarirai. Ba tare da shi ba, take hakki yana faruwa a cikin mahimman matakai a cikin jiki, wanda ke cike da sakamako mai tsanani.

Rashin bayyanar cututtuka:

• ƙusoshin ƙusa;
• gashi mara laushi;
• abin da ya faru na matsalolin hakori;
• bayyanar fushin fata, kuraje, bushewa da flaking, dermatitis;
• saurin gajiyawa;
• rage gani sosai;
• bacin rai.

Rashin bitamin a jarirai na iya haifar da mummunar cuta - rickets. Alamominta sune, a matsayin mai ƙa'ida, ƙara yawan hawaye, yawan tashin hankali mara dalili, jinkirin takurawa fontanelle, rage ci. A irin waɗannan halaye, ya kamata ka tuntuɓi likitan yara.

Ciyarwar bitamin

Vitamin D baya iya tarawa cikin jiki, ana shan shi anan da yanzu, saboda haka yana da matukar wahala a samu yawan abin da ya wuce gona da iri. Zai yiwu ne kawai idan ƙa'idodi da ake da su na cin abubuwan karin abincin sun wuce, haka kuma idan ba a bi ka'idojin shigar rana.

A irin waɗannan yanayi, mai zuwa na iya faruwa:

• tashin zuciya
• rauni;
• jiri;
• asarar nauyi mai kaifi har zuwa anorexia;
• rushe dukkan gabobin ciki;
• matsin lamba.

Tare da bayyanar bayyanar cututtuka kaɗan, ya isa kawai a soke cin abincin kari; mafi yawan rikitarwa da alamun lokaci mai tsawo waɗanda basu tafi ba suna buƙatar sa hannun likita.

Vitamin ga 'yan wasa

Ga mutanen da ke motsa jiki na yau da kullun, bitamin D yana da mahimmanci. Godiya ga kadarorinta, yana hana ɓarkewar alli daga ƙashi, wanda ke taimakawa ƙarfafa su da hana yiwuwar ɓarkewa. Vitamin yana ƙarfafa ba kawai kasusuwa ba, har ma da jijiyoyi tare da guringuntsi saboda kunna kumburin alli. Yana taimakawa jiki murmurewa da sauri bayan damuwa mai tsanani, yana ba ƙwayoyin ƙarin ƙarfi, yana ƙaruwa da juriya.

Samun sakamako mai fa'ida a bangon jijiyoyin jini, yana ba su damar daidaitawa da ƙirar horo, yayin kiyaye adadin oxygen da abubuwan gina jiki da aka ɗauka.

Vitamin D yana taimaka wa sauran bitamin da ma'adanai da yawa shiga cikin kwayar, wanda ke taimakawa ci gaba da aikin su na yau da kullun. Yana hanzarta ayyukan sabuntawa, wanda ke da mahimmanci musamman a gaban nau'ikan raunuka daban-daban, gami da warkarwa marasa ƙarfi.

Contraindications

An haramta shi sosai shan abubuwan karin bitamin D idan akwai buɗaɗɗen tarin fuka, a gaban cututtukan da ke haɗuwa da babban ƙwayoyin calcium.

A cikin marasa lafiya marasa lafiya, shan bitamin ya kamata a gudanar kawai ta hanyar kulawar likitan da ke halarta.

Ya kamata a yi taka tsantsan idan akwai cututtukan da ke akwai na ɓangaren hanji, koda, hanta da zuciya. A cikin yara, mata masu ciki, da tsofaffi, ya kamata a bincika ƙarin kayan aiki tare da ƙwararren likita.

Yin hulɗa tare da wasu abubuwa

Ana ba da shawarar a dauki bitamin D tare da alli, saboda wadannan abubuwa ne masu mu'amala da juna kai tsaye. Godiya ga bitamin, ƙananan ƙwayoyin kasusuwa da kyallen takarda sun fi karɓar microelement.

Yayinda matakin bitamin D ke ƙaruwa, ana shan magnesium sosai, saboda haka zai zama daidai a haɗu da abincin su kuma.

Vitamin bitamin A da E suma suna da kyau a sha sosai a ƙarƙashin tasirin bitamin D, yana hana hypervitaminosis faruwa daga wuce haddi.

Ba'a ba da shawarar hada bitamin D da kwayoyi wanda aikinsu ke nufin rage matakan cholesterol, suna toshe hanyar zuwa cikin kwayar.

Arin Vitamin D

Suna	Maƙerin kaya	Sashi	Farashi	Shiryawa hoto
Vitamin D-3, Babban iko	Yanzu Abinci	5000 IU, 120 capsules	400 rubles
Vitamin D3, Halitta Berry Flavour	Rayuwar yara	400 IU, 29,6 ml	850 rubles
Vitamin D3	Asalin lafiya	10,000 IU, 360 capsules	3300 rubles
Calcium Da Vitamin D na Yara	Gummi sarki	50 IU, 60 capsules	850 rubles

Kalli bidiyon: Why Now May Be The Time To Boost Your Vitamin D And How To Tell If YOur Levels Are Too Low (Mayu 2025).