Vitamini D wa Kulemera kwa Kulemera

Kodi Kungakuthandizeni Kutaya Kunenepa?

Vitamini D zowonjezereka nthawi zina zimakhala ngati zolemetsa zachilengedwe zothandizira . Inde, kafukufuku wina amasonyeza kuti kuchepa kwa vitamini D kungapangitse chiopsezo chanu cha kunenepa kwambiri, pamene kutenga vitamini D zowonjezereka kungathandize kuchepetsa kulemera kwa thupi ndi kuchepetsa kulemera.

Ubwino wa Vitamini D wa Kuperewera Kwambiri

Pano pali mawonekedwe ena ofunika pa vitamini D ndi kulemera:

1) Kudya

Mu kafukufuku wa 2010 kuchokera ku American Journal of Clinical Nutrition , ofufuza adapeza kuti kuwonjezera mavitamini D anu (ndi kudya kwa calcium yamtundu) kungachititse kuti pakhale kulemera kwa thupi pamene mukudya. Phunzirolo linaphatikizapo akazi 126 oposa thanzi, omwe onse adatsatiridwa kwa miyezi isanu ndi umodzi.

2) Kunenepa Kupeza Kuteteza

Vitamini D ingathandize kuthandizira phindu lolemera limene limapezeka kawirikawiri pakati pa akazi achikulire, malinga ndi kafukufuku wa 2007 wochokera ku Archives Internal Medicine . Phunziroli, amayi okwana 36,282 odwala matendawa amagawidwa kuti alandire mavitamini D 400 IU ndi 1,000 mg ya calcium mu mawonekedwe owonjezera kapena malo a daybo. Pambuyo pa zaka zitatu, kuwonjezera-kutenga ophunzira omwe anali atapanga kashiamu musanaphunzire anapezeka kuti ndi 11 peresenti yochepetsetsa (poyerekeza ndi omwe anapatsidwa malo a placebo).

3) Moyo Wathanzi

Vitamini D ikhoza kuwonjezera zotsatira zabwino za kuchepa kwa thupi, kuphunzira kwa 2007 kuchokera ku American Journal of Clinical Nutrition .

Poyesedwa pa amayi 63 olemera kwambiri kapena olemera kwambiri omwe amapatsidwa pulogalamu yolemetsa, asayansi adapeza kuti iwo amene anatenga vitamini D 400 mg ndi 1,200 mg ya calcium muwonjezera tsiku lililonse pakadyedwe ka masabata makumi asanu ndi atatu (15) ali ndi zowonjezera kwambiri m'thupi la kolesteroloni (poyerekeza ndi omwe amapatsidwa placebo nthawi yomweyo).

Kugwiritsira ntchito vitamini D kwa kuchepa kwa kuperewera

Mavitamini omwe ali ndi vitamini D ndi calcium angathe kuthandizira kulemera, malinga ndi National Institutes of Health. Komabe, asayansi sanazindikire ngati kutenga vitamini D wokha (osati kuphatikiza ndi calcium) kungathandize kulimbikitsa kulemera.

Ngakhale kuti vitamini D imapezeka mu zakudya zina (monga nsomba zonenepa ndi mkaka wolimba) ndipo zimatha kupangidwa ndi thupi panthawi ya dzuwa, kutenga zakudya zowonjezereka zingakhale njira zowonjezera zowonjezera mavitamini D anu. Ngakhale kuti vitamini D sangakuthandizeni kuti muchepetse nokha, kuwonjezera kuwonjezera kudya kwa vitamini D kungakuthandizenso kuyesetsa kulemera kwanu pamene mukuwonjezera thanzi lanu lonse. (Chofunika kwambiri kuti mafupa amphamvu komanso kupewa matenda a mitsempha, mavitamini D angathandizenso kuteteza matenda a mtima ndi kupangitsa chitetezo chanu kuti chiteteze mthupi.) Kuti muthe kuchepa thupi, ndikofunika kuphatikizapo vitamini D supplementation ndi zakudya zabwino komanso zochita masewera olimbitsa thupi.

Ngati mwasankha kutenga vitamini D zowonjezereka, dziwani kuti kudya mowa wambiri wa vitamini D kungayambitse kusanza, kutayika kwa mafupa, ndi mavuto ena. Pezani zina zamapanga apa .

Komanso kumbukirani kuti chitetezo cha mankhwala opatsirana mwa amayi apakati, amayi oyamwitsa, ana, ndi omwe ali ndi matenda kapena omwe akumwa mankhwala sanakhazikitsidwe.

Mukhoza kupeza njira zogwiritsira ntchito zowonjezerako, koma ngati mukuganiza kuti ntchito ya vitamini D yowonjezeretsa, lankhulani ndi mtsogoleri wanu woyamba. Kudzisamalira komanso kupewa kapena kuchepetsa kusamalidwa kosatha kungakhale ndi zotsatira zoopsa.

_Zotsatira:

_{Caan B, Neuhouser M, Aragaki A, Lewis CB, Jackson R, LeBoff MS, Margolis KL, Powell L, Uwaifo G, Whitlock E, Wylie-Rosett J, LaCroix A. "Calcium komanso mavitamini D othandizira phindu. " Arch Intern Med. 2007 May 14; 167 (9): 893-902.}

_{Foss YJ. "Kulephera kwa vitamini D ndiko chifukwa cha kunenepa kwambiri." Lingani Zolemba. 2009 Mar; 72 (3): 314-21.}

_{GC wamkulu, Alarie F, Doré J, Phouttama S, Tremblay A. "Kuwonjezera pa calcium + vitamini D kumapindulitsa kwambiri phindu la kuchepa kwa thupi pa mankhwala a plasma ndi lipoprotein." Am J Clin Nutr. 2007 Jan; 85 (1): 54-9.}

_{National Institutes of Health. Vitamini D: MedlinePlus Supplements ". January 2011.}

_{Shahar DR, Schwarzfuchs D, Fraser D, Vardi H, Thiery J, Fiedler GM, Blüher M, Stumvoll M, Stampfer MJ, Shai I; DIRECT Group. "Zakudya za maziwa a calcium, vitamini D, ndi kulemera kwabwino." Am J Clin Nutr. 2010 Nov; 92 (5): 1017-22.}

Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.