Mumakore achangobva kupfuura, kuve kwakave nekushandurwa kwemaharadigm mumishonga, sezvo kutsvakurudza kutsva kunoratidza hutsva hunobatsira hwe vitamin D mumuviri womunhu. Kudzivirirwa kwezvikwereti muvana handiyo chete chinangwa cheVithamini D. Maitiro eVitamin D (40-80 nanograms / ml) anowedzera kusika nekushanda kwemasero ane utano mumuviri wose.
Mukuwedzera pakudzivirira mapfupa nekuwedzera maitiro ezvirwere zvezvirwere zvezvirwere, zvidzidzo zvinoratidza kuti Vitamin D inobatsirawo kudzivirira dzimwe kenza, kusanganisira nhengo dzakadai seyammary gland, ovaries, prostate uye sphincter ye anus. Chimwe chidzidzo chinonakidza chinoratidza kuti muUnited States chete, zviuru zvezviitiko zvitsva zvekenza yemazamu zvinogona kudzivirirwa gore negore kana vakadzi vazhinji vaine utero hwakakwana hwevhitamini D.
A vitamin D kudzidza yakaitwa naCedric Garland nevamwe vasayendisiti vakakurumbira vakaratidza kuti vakadzi vane vitamin D yepamusoro pamusoro pe nanograms / mL 52 vane hafu yekana yekuvandudza kenza yepamusoro pane avo vane mavhitamini D mazinga asingadariki nanogram / mL 13 !! !! Dr. Garland anofungidzira kuti 58 000 mitsva yekenza yemazamu muUnited States inogona kudzivirirwa gore negore, kungosimudza huwandu hwevhitamini D kusvika 52 nanograms / mL. Fungidzira kuti chii chinokonzerwa nenyika yose ichiita sechinhu chisina kukosha ichocho!
Nhamba ye vitamini D.
Kuongororwa kweropa nyore chete iwe wose unoda kuziva huwandu hwako hwevhitamini D. Makore mashanu akapfuura, uwandu hwakaita 20-100 nanograms / ml hwakanzi hunofanirwa. Ichangopfuura, urwu urwu rwakakwirirwa kusvika ku 32-100 nanograms / ml. Usakanganwa kubvunza chiremba wako kuti yako chaiyo yevhitamini D ndeyepi inotevera kuongororwa. Kazhinji, vakadzi vanongoudzwa kuti maitiro avo akajairika, kunyange zvazvo maonero chaiwo angave asina kukwana.
Kana uwandu hwevhitamini D huri pasi, nzira yakanakisisa yokuwedzera nokukurumidza iyo inotora vitamini D3. Tanga nekubvuma vanenge 5 000 zvikamu zvakasiyana-siyana pazuva. Mushure mokunge mazadzisa hutano hwakanaka, zvinokurudzirwa kutenga 1000-2000 UU pazuva. Zvechokwadi, zvakaoma kuwana huwandu hwevitamini hunodiwa nemuviri bedzi kuburikidza nekudya zvinopedzwa. Chikafu chehove chinopa huwandu hwe 300 - 700 UE, kirasi yemukaka chete 100 EU.
Iwe unogona kushamisika kuziva kuti zuva ndiyo chaiyo yakanakisisa inopa vitamini D. Mazuva ano mazaya ezuva anobvumira miviri yedu kubereka mavitamini D mune mafuta pasi peganda, kana usingashandisi zuva. Mutumbi unogona kubereka mavitamini D akakwana nekubatsira kwezuva gore rose uye hauzoiti zvakanyanya kudarika, zvisinei kuti iwe unopedza nguva yakareba sei. Kunyange zvazvo tichiudzwa nezvengozi dzekuwedzerwa kwezuva zvakanyanya, tan munyoro nguva dzose inobatsira muviri. Izvi zvinogona kutsanangura kuti nei chiitiko chekenza yebonde ichikwirira kumativi ekumaodzanyemba kupfuura equator.
Masayendisiti navanachiremba vanokurudzira kuti mukadzi wose anogara achitarisa vitamini D yake yepamusoro uye aichengetedze pane zvakakwana. Hazvisi zvakanyanya kuoma, kutora anenge 2,000 UE vitamini D3 pazuva uye nguva dzose kushandisa nguva pasi pezuva. (Unogona kushanyira solarium inoshandisa miviri yakareba.) Chifuva chako uye muviri wako wose uchabatsirwa nayo. Iyi ndiyo nzira yakanakisisa yekudzivirira iwe unogona kuwana.
Aya mashoko haafaniri kutarisirwa kunyatsofungisisa, kuongorora, kubata kana kudzivirira chero chirwere. Zvinhu zvose zviri munyaya ino zvinowanikwa chete nekuda kwezvinangwa zvekudzidzisa. Nguva dzose tsvaka mazano kune chiremba kumibvunzo chero ipi zvayo yaunayo nezvechirwere kana kuti usati waita kune imwe hurongwa hwehutano kana kudya.
Julia Sobolevskaya , kunyanya kune nzvimbo