Vitamin D zvakare iri pakati pegakava resainzi nehutano nekuda kweiyo basa rinokosha mumapfupa uye kudzivirirwa, asiwo nekuda kwekusava nechokwadi pamusoro pekuti ndeupi wekuwedzera wakanakisisa, nzira yekupisa zuva pasina kuwandisa, uye njodzi dze megadoses. Mumwedzi ichangopfuura, wongororo itsva dzakatarisa pane Kuenzanisa pakati peD2 neD3, nepo zviremera zvichiomerera pakungwarira.
Kufarira hakusi netsaona: chidzidzo chinotungamirwa naAustrian Karin Amrein chakafungidzira izvozvo vanenge 4 kubva mugumi veEurope chipo yakaderera vitamin D mazinga. Uyezve, kubvira pakupera kwema60 zvave zvichizivikanwa kuti vhitamini D inopindira mukugadzirisa kwekudzivirira kwemuviri, iyo yakasimudzira kushandiswa kwayo uye kugoverwa kwe capsules pamusika.
Kushaikwa kwakapararira uye manyuko makuru
Vitamin D inowanikwa nenzira mbiri: kutsanangurwa kwezuva uye zvokudya. Hove dzine mafuta, mazai yolk, zvigadzirwa zvemukaka uye zviyo zvakasimbiswa Vanopa imwe chiyero, asi ganda, pakugamuchira UVB mwaranzi, ndiyo fekitari huru yechipenyu.
MuSpain, bone metabolism nyanzvi dzinokurudzira a kuratidzwa kupfupi kwezuva nezuva ine photoprotection (SPF 15-30): inenge maminitsi gumi nemashanu kune vanhu veCaucasian uye pamusoro Maminitsi makumi matatu kune vakwegura kana vanhu vane osteoporosis, nguva dzose kudzivisa kutsva.
Shanduko yemaitiro (humwe hupenyu hwemukati uye kuchengetwa kweganda) yakaderedza kugadzirwa kweganda, kukurudzira kukanganisa. Nokudaro, kana matsutso asvika, the tsvaga zvekuwedzera, kunyange zvazvo dzisiri madikanwa nguva dzose.
D2 vs. D3: Zvinotaurwa Neuchapupu Hutsva
Ongororo kubva kuYunivhesiti yeSurrey, inotungamirwa neanovaka muviri Emily Brown, yakatora mabhuku 202 kubva muna 1975 ndokusarudzwa 11 miedzo yekiriniki ye meta-analysis ine 655 vatori vechikamu. Pakati pezvakawanikwa zvaive pachena: kutora vitamini D2 yakabatana nekuderera mu25 (OH) D3, iyo huru inotenderera inochengeterwa.
Tsvagiridzo inoratidza kuti, kazhinji kutaura, iyo Vitamin D3 inoshanda zvakanyanya kukwidza huwandu hwevhitamini D mazinga kupfuura D2. Nekudaro, vanyori vanocherekedza kuti D2, iri yechirimwa, inogona kuve sarudzo kana D3 isipo, uye inonongedza nzira nyowani dzekugadzira. D3 isiri yemhuka.
Kuongorora hakuna kugadzirisa zvese zvisingazivikanwe: hazvisi pachena kana iyo D3 kuwedzera inoshandura D2 nenzira yakakodzera kana kuti nei kuderera kunoonekwa kuchiitika neD2. Zvimwe zvidzidzo zvemuviri uye zvekiriniki zvinodiwa kuti ugadzirise kurudziro.
Supplementation: Dosage, Yambiro, uye Nguva Yekuishandisa
Kuzivikanwa kwema capsules kwaunza mameseji akasanganiswa. Nyanzvi dzakadai sezvokudya zvinovaka muviri Rachel Woods yeuka kuti mavhitaminzi A, D, E uye K ndiwo mafuta soluble uye vanoda kuunganidza; kuwandisa kwevhitamini D kunogona kukwidza calcium yeropa uye kukonzera hypercalcemia, kukuvadza itsvo nemwoyo, uye kunyange pfupa rinopera simba.
Masangano ezvehutano anorayira kudzivisa megadoses yevhitamini D pasina chiratidzo. Mareferensi akaita seNHS anoisa muganho wepamusoro we100 micrograms pazuva (4.000 IU) kunze kwekunge zvarairwa. Mukuwedzera, zvinokurudzirwa kutarisa kudyidzana: semuenzaniso, vhitamini K ine anticoagulants kana the Huswa hweSan Juan nemishonga.
Kutevera zviitiko zvega nezvigadzirwa zvisina kukwana, zviremera zvakadzokorora kuti munhu haafanire kutora vhitamini D "kana zvakadaro". Chinhu chine musoro ndechekuti bvunza nyanzvi, kuongorora njodzi yekushomeka uye, kana zvakakodzera, simbisa iyo dose uye nguva zvakakwana.
Zuva rakawanda sei rinokwana?
Kutsvaga pakati pakati kugadzirwa kweganda Uye photoprotection haisi diki. UCLA Health mishumo inoratidza kuti kune ganda rakajeka uye ne25% yemuviri yakafumurwa, inokwana 8-10 maminitsi masikati muchirimo-zhizha kuvhara zvido, nguva dzose kudzivisa hutsvuku.
Munguva yechando, zvinhu zvinoshanduka: ne10% chete yemuviri yakavhenekerwa nezuva, kuratidzwa kunoshanda kunogona kukwidziridzwa kusvika. anenge maawa maviri masikati munzvimbo dzakakwirira. Nzvimbo yacho ine basa: muMiami, maminetsi matatu muzhizha anogona kukwana; mu Boston munguva yechando, kuratidzirwa chaikoiko kunodikanwa kunowedzera kana tikapfeka zvinodziya zvikuru.
Muviri unogonawo chengetedza vitamini D mune adipose tissue kwemwedzi, saka hapana chikonzero chekuzvifumura zuva nezuva kana iwe wakavaka yakangwara "cushion" ine mamiriro ekunze akanaka.
Zvatinoziva nezve autoimmune zvirwere, kuchembera, uye bvudzi
Ongororo ye2019-2024 yakaratidza kuti iyo 91% yevarwere vane multiple sclerosis uye 82% vane ALS vakanga vane vhitamini D kushomeka. Hypovitaminosis yakabatanidzwawo nehukuru basa rekiriniki mumultiple sclerosis uye kushanduka kwakaipisisa muALS apo 25(OH)D yakanga yakaderera zvikuru (<10 ng/ml).
Muchirwere chechirwere chechirwere, mazinga akaderera akabatanidzwa kuomarara. Nekudaro, iyo yaisanganisira yekuwedzera miedzo yakashandisa madosi angangove kukwana, iyo inodzivisa mhedziso dzakasimba pamusoro pekubatsirwa kwekliniki; zvidzidzo zvenguva refu uye zvine simba zvakanyanya zvinodiwa.
Mukuchembera kwemasero, kuyedzwa kwevanopfuura 1.000 vanhu vakura kupfuura makore mashanu vakawana kuti zviuru zviviri zveIU zuva nezuva zvinogona kubatsira. kuchengetedza telomeres. Zvakadaro, nyanzvi dzinonyevera kuti "yakanyanyisa" matelomere marefu anogona kubatanidzwa nedzimwe njodzi uye izvo optimal dose Zvinoenderana nemunhu.
Zvinoenderana ne hutano hwebvudzi, kuongorora kwakarongeka kwakacherechedza hukama hwakasiyana pakati vitamini D uye iron uye alopecia, uye zvakaipisisa zvinoguma nekunwa doro rakawanda kana shuga inonwiwa. Aya ndiwo data anovimbisa, asi zvakadaro not definitive.
Zano rinoshanda rinobva pauchapupu hwesainzi
Kana paine fungidziro yekushaikwa (kuratidzwa kushoma, ganda rakasviba, kuchembera, mamwe ma pathologies), chinhu chine hungwaru kuita. chiyero 25(OH)D uye sarudza nenyanzvi kana zvichifanira kuwedzera, zviri nani D3 kunze kwekurambidzwa kwekudya.
Pakutenga, dzivisa megadoses uye zvivimbiso zvekutengesa. Rongedza hurongwa hwako kumwaka uye analytics yako, funga kutora vhitamini D nezvikafu zvine mafuta kunatsiridza kunyura kwayo uye kukoshesa maitiro ekudya: hove dzine mafuta, zvigadzirwa zvemukaka nemazai, kuwedzera kune Kudya kweMediterranean akapfuma mune zvakasikwa anti-inflammatories.
Zvezuva, tsvaga mahwindo ane kuratidzwa kwenguva pfupi uye nguva dzose, kudzivirira chiso chako uye nzvimbo dzakaoma, pasina kupisa. Sunscreen haina kubvisa zvachose synthesis; chinhu chakakosha ndechekuwana yakachengeteka uye inowirirana dose, yakagadziridzwa kune ganda rako. phototype uye latitude.
Zvose zvinoratidza kuti D3 inosimudza zvirinani serum mazinga eD2 uye iyo inobatsira yekuwedzera inobva pakutongwa kwekiriniki, kwete fads. Nepo humbowo hwemhando ye autoimmunity huchiunganidza, aging kana bvudzi, zvinokurudzirwa kukoshesa zvakakosha: kuratidzwa zvine mutoro, kudya uye kutarisa kwehutano.
