Mazira, gwero lalikulu lachilengedwe la vitamini D
Vitamini D ndi chopatsa thanzi chofunikira pakukula kwa mafupa, mafupa, mafupa athanzi ndikuwongolera chitetezo cha mthupi, komabe akuti munthu m'modzi mwa anthu asanu ndi atatu padziko lonse lapansi ali ndi vuto la vitamini D kapena kusakwanira [1]. Pali zifukwa zambiri zowonetsetsa kuti mumalandira chakudya chamagulu tsiku ndi tsiku, ndipo monga chimodzi mwazinthu zochepa za Vitamini D, mazira amatha kukuthandizani.
Vitamini D ndi michere yofunikira yokhala ndi ntchito zingapo zofunika. Amadziwikanso kuti 'vitamini dzuwa', vitamini D amapangidwa pakhungu lanu chifukwa cha kuwala kwa dzuwa ndipo amapangidwanso mwachilengedwe m'ma zakudya zochepa, kuphatikiza mazira.
Mavitamini Abwino a D.
Vitamini D wabwino kwambiri ndi kuunika kwa dzuwa. Komabe, kusangalala ndi zakudya monga mazira, omwe mwachilengedwe amakhala ndi vitamini D, monga gawo la chakudya chopatsa thanzi kumatha kukuthandizani kuti mukwaniritse zofunikira za tsiku ndi tsiku za vitamini D.
Vitamini D imangopezeka pazakudya zochepa kuphatikiza:
- Mazira a mazira
- Nsomba zamafuta
- Nyama yofiira
- Chiwindi
- bowa
Kafukufuku wapeza kuti mazira awiri omwe amatumizidwa amakhala ndi mavitamini D 2mcg, gawo lalikulu la mavitamini D [8.2], zomwe zimawapangitsa kukhala owonjezera pazakudya kuti athandizire kuchuluka kwa izi vitamini.
Chifukwa chiyani Vitamini D ndiwofunika?
Imodzi mwa ntchito zofunika kwambiri za vitamini D ndikuwongolera kuchuluka kwa calcium ndi phosphate yomwe imayamwa ndi thupi, zomwe zimapangitsa kukula ndi kukula kwa ana ndikusunga mafupa, mano ndi thanzi lathu tikamakalamba [3]. Vitamini D imathandizanso kuti magwiridwe antchito amthupi azigwira bwino ntchito, omwe ndi njira yoyamba yodzitetezera kumatenda ndi matenda [4].
Kuphatikiza pa maubwino oyambilirawa, kafukufuku akuwonetsa kuti vitamini D amathanso kutenga nawo mbali pothana ndi matenda ochepetsa kukhumudwa komanso kuteteza ku khansa zina [5]. Kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition akuwonetsa kuti vitamini D itha kutengapo gawo pothandiza kuchepetsa mwayi wopanga chimfine [6]. Ngakhale kafukufuku wowonjezera akuwonetsa kuti vitamini D itha kukhala ndi gawo lofunikira pakukhazikitsa kusunthika, kafukufuku wina atapeza kuti anthu omwe ali ndi vuto la kupsinjika mtima omwe adalandira zowonjezera mavitamini D adawona kusintha kwa zizindikilo zawo [7].
Kulephera kwa Vitamini D
Vitamini D ndikofunikira pathanzi lam'mafupa, ndipo kuchepa kwanthawi yayitali kumatha kuwononga thanzi la ana ndi akulu omwe, komanso kumakhudza chitetezo chamthupi.
Popanda vitamini D wokwanira, thupi limangotenga 10% mpaka 15% ya calcium, koma pakakhala mavitamini D okwanira, chiwerengerochi chimatha kupitirira kawiri mpaka 30 mpaka 40% [8]. Kuperewera kwa vitamini D mwa ana kumayambitsa ma rickets, pomwe kwa akulu kumayambitsa osteomalacia [9]. Kuphatikiza apo, kafukufuku akuwonetsa kuti kusowa kwa vitamini D amathanso kulumikizidwa ndi chiopsezo chowonjezeka cha zochitika zamtima [10] komanso kukula kwa sclerosis [11], nyamakazi [12] ndimatenda ena [13].
Zothandizira
[1] Zaka ndi Ukalamba
[2] Mazira aku Australia
[3] New England Medical Journal
[4] Mavitamini
[5] British Medical Journal (BMJ)
[6] American Journal of Clinical Nutrition
[7] Journal of Internal Medicine
[8] Sukulu ya Zamankhwala ya Harvard
[9] British Medical Journal
[10] American Journal of Medical Sayansi
[11] Neurology
[12] Nyamakazi ndi Rheumatism
[13] Southern Medical Journal
[14] Bulletin Yabwino