Allison Turner
Vitamin D mudenda kana kuti vamiriri vevatengi vanovhiringidza sei huwandu hwevanhu - inogona kunge iri musoro wechinyorwa ichi. Pawebhusaiti yayo, iyo German Society for Nutrition inotsanangura zvinoshamisa zvinhu pamusoro pekupihwa chaiko kwevhitamini D munguva dzedenda.
Kuvhiringidzika chikamu 1: Unogona sei kuwana vhitamini D kunyangwe kurambidzwa kubata
“Kunyanya munguva dzedenda, unofanira kuziva kuti ungawana sei vhitamini D pasinei nokurambidzwa kuonana,” inodaro German Nutrition Society. V. (DGE).
Kana chirevo ichocho chichiita kuti unzwe sekunge uropi hwako hwava pfundo, izvo zvakajairika. Murevereri. Murevereri anotsanangura mamiriro ezvinhu asina musoro. Muenzaniso wakakurumbira weiyi mutsara "Kunotonhora usiku kupfuura kunze".
Zvakadaro, chirevo chekuti "Pasinei nekurambidzwa kubata, iwe zvino unogona kuitira imba yako yevhitamini D chimwe chinhu" inogona kuwanikwa mukuburitswa kwenhau pawebhusaiti yeGerman Society for Nutrition (DGE) pamusoro penyaya yekupihwa kwevhitamini D panguva yekudya. denda.
Iyo DGE inyanzvi yakazvimirira yesainzi nzanga inoona mabasa ayo mudzidzo yezvekudya uye kusimbiswa kwemhando mumazano ezvekudya uye dzidzo nekudaro inoda kupa mupiro kune hutano hwehuwandu. Sangano iri rinopihwa mari ne70 muzana nehurumende dzemubatanidzwa nehurumende uye rine bhajeti repagore rinopfuura 8 miriyoni euros (2018).
Mutsara uri mubvunzo unonzwisisika uye hauna musoro nokuti imba yevhitamini D haina hanya kana iwe unoramba uchibata kana kwete - kunze kwekunge iri pamusoro pekurambidzwa kwekubatana nezuva, iyo inogona kubviswa kunze kwekuona DGE zvinyorwa zvinyorwa zvinogona.
Nekuti hapana chaunoverenga nezvezuva ipapo. Pane kudaro, mumwe zvinoshamisa anodzidza kuti "kutora vhitamini D yekuwedzera mune yakaderera dosi (7.5 kusvika 100 µg pazuva kana 35 kusvika 500 µg pasvondo) kunogona kuderedza kuwanda kwehutachiona hwekufema".
Zvinokatyamadza nekuti 100 µg haisi dosi yakaderera zvakadaro, iyo ichiri kuenderana ne4,000 IU yevhitamini D, iyo ine hunhu hwakapihwa muyero wezuva nezuva we800 IU unowanzo kukurudzirwa neDGE.
(Dzimwe masangano uye nyanzvi dzinokurudzira 4000 IU yevhitamini D (kana kupfuura) pazuva rekudzivirira.)
Kuvhiringidzika Chikamu 2: Zvirwere zvekufema zvakanyanya zvinogona kukonzerwa nemavhairasi
Asi vakabva vadzokera kumashure - nemitsara: "Zvichienderana nemhedzisiro yezvidzidzo kusvika parizvino, hapana kurudziro yakajairika yekutorwa kwevhitamini D gadziriro yekudzivirira hutachiona hwekufema hunogona kuitwa. Zvirwere zvekufema zvakanyanya zvinogona kuva nezvikonzero zvakasiyana-siyana, zvakadai sehutachiona hwehutachiona kana bhakitiriya.
Chirevo chakadaro kune chikamu chevanofungidzirwa nyanzvi chinokatyamadza zvakare, inenge imwe alogism. Nekuti zvinonzwika sekunge boka redhita reDGE rinotenda kuti kushomeka kwevhitamini D kunogona kunge kuri chikonzero chezvirwere zvekufema zvakanyanya sehutachiona uye mabhakitiriya.
Heino ruzivo rwekugadzirisa zvinhu:
- 90 muzana yezvirwere zvese zvekufema zvinokonzerwa nemavhairasi. Iyo diki yasara inokonzerwa nemabhakitiriya kana, mune akasarudzika zviitiko (munyaya yekuzivikanwa kushomeka kwekudzivirira), kunokonzerwa nefungi.
- Chaizvoizvo, kushayikwa kwevhitamini D hakusi chikonzero chezvirwere zvekufema, asi njodzi - i.e. chinhu chinotungamirira kune hutachiona husina simba uye nokudaro hunoita kuti muviri uwedzere kubatwa nehutachiona, mabhakitiriya, fungi, nezvimwewo.
Isu takatotsanangura kuti sei uye sei kushaikwa kwevhitamini D kunowedzera njodzi yehutachiona hwekufema hunoenderana nezvidzidzo zvesainzi muchinyorwa chedu Nei vhitamini D yakakosha kana paine njodzi yekuwedzera yehutachiona.
Muchidimbu chedu chezviyero zvakakosha zvekusimbisa immune system, tinotsanangura zvakananga kuti vhitamini D inokanganisa sei immune system.
Kuvhiringidzika Chikamu 3: 800 IU yevhitamini D yakakwana, kunyangwe iwe uchinyatsoda zvimwe
Kudzokera kuDGE press release: Saka mushure mekutsanangura kuti kutora vitamin D mumadhora anosvika 4,000 IU (kunyanya kana paive nekushayikwa kwekare) kunogona kuderedza kuitika kwezvirwere zvekufema, inozopedzisira yarayirwa kutora vitamin D nenzira ye ma supplements anofanirwa kutorwa chete kana iyo vhitamini D inopa isingakwanise kuchengetedzwa kuburikidza neganda pacharo synthesis uye kuburikidza nekudya.
Tinobvumirana. Panguva ino, zvisinei, sangano rinotarisira hutano hwevanhu rinofanira kuraira kuti mazinga avo evhitamini D atemerwe uye vozotora huwandu hunodiwa hwemunhu ega hwevhitamini D.
Hazvina kudaro DGE. Panguva ino, inotsanangura kudyiwa kwe20 µg (= 800 IU) yevhitamini D pazuva se "yakakwana" kana muviri ukasazvigadzira.
Iwe haugone kumira kushamisika. Saka kunyangwe madosi ezuva nezuva anosvika 4,000 IU anotsanangurwa seanoshanda pamusoro apa, apo kushanda kwevhitamini D yekuwedzera - maererano neDGE - zvinoenderana nechimiro chevhitamini D, kamwe kamwe 800 IU inokwana kumunhu wese - uye kuti kunyangwe muviri haiburitse vhitamini yacho zvakasikwa!
Mhedziso: Vitamin D mudenda - iyi ndiyo nzira yaunopihwa nemazvo
Isu tinopfupikisa nyaya iyi sezvizvi: Kupihwa kwakakwana kwevhitamini D mudenda (kana kunze kwedenda) hakunei nekurambidzwa kunobvira pakubata. (Kunze kwekunge iwe usingakwanisi kubva mumba kuti unyure zuva pasina rubatsiro rwevamwe vanhu, iyo isina kutaurirwa neDGE).
Inhema kuti munhu wese anonyatso kupihwa muyero wezuva nezuva we800 IU yevhitamini D.
Kune rumwe rutivi, ichokwadi kuti muyero uye kutora kwevhitamini D kugadzirira kunofanirwa kuve kwakasarudzika, iyo inodiwa zuva nezuva vhitamini D dose inogona zvakanyanya kudarika 800 IU inotsanangurwa neDGE segwara. Iwe unogona kuverenga maitiro ekuita izvi mune inotevera chinongedzo nezve kwakaringana kudya kwevhitamini D.
