Vitamin Dbitamin mai-mai narkewashine Jikinmu yana samun wannan bitamin daga rana. Wajibi ne don ƙarfafa kasusuwa da hakora, don kula da aikin tsarin rigakafi, da kuma sauƙaƙe sha na calcium da phosphorus. Mutane da yawa a duniya da kuma a kasarmu suna fuskantar karancin bitamin D saboda wasu dalilai. Vitamin D shine kawai bitamin da jikinmu ke samarwa idan an fallasa hasken rana. Duk da haka, yana cikin ƙayyadaddun adadin abinci. Don haka, "Me ke cikin Vitamin D?" Ana samun Vitamin D a cikin abincin teku kamar salmon, herring, sardines, tuna, shrimp, oysters, da abinci irin su madara, kwai, yoghurt da namomin kaza.
Menene Vitamin D?
Vitamin D, wani sinadari mai mahimmanci ga lafiyar mu, shine secosteroid mai narkewa wanda ke taimakawa tabbatar da shanyewar calcium da phosphate a hanji. Ba kamar sauran bitamin ba, ana samun shi a cikin abinci kaɗan. Jiki da kansa ne ke samar da shi idan hasken rana ya fallasa.
Me ke cikin bitamin D?
Vitamin D wajibi ne don tallafawa tsarin jiki daban-daban:
Vitamin D2: Ana samun Vitamin D2, wanda kuma aka sani da ergocalciferol, daga abinci mai ƙarfi, abinci mai shuka, da kari.
Vitamin D3: Ana samun Vitamin D3, wanda kuma aka sani da cholecalciferol, daga abinci mai ƙarfi da abinci na dabba (kifi, qwai, da hanta). Har ila yau, a cikin jikinmu ne ke samar da ita lokacin da fata ta fallasa hasken rana.
Me yasa Vitamin D yake da mahimmanci?
Vitamin D yana cikin dangin bitamin mai-mai narkewa, wanda ya haɗa da bitamin A, D, E da K. Wadannan bitamin sun fi dacewa a cikin mai kuma an adana su a cikin hanta da adipose tissue. Hasken rana shine tushen mafi kyawun halitta na bitamin D3. Hasken UV daga hasken rana yana canza cholesterol a cikin fata zuwa bitamin D3. D3 yana da tasiri sau biyu a haɓaka matakan jini na bitamin D fiye da nau'in D2.
Babban aikin bitamin D a cikin jiki calcium vephosphorus sarrafa matakan. Wadannan ma'adanai lafiyayyen kashi yana da mahimmanci ga Nazarin ya nuna cewa bitamin D yana ƙarfafa tsarin rigakafi kuma yana iya rage haɗarin cututtukan zuciya da wasu cututtuka. Ƙananan matakan bitamin D suna da haɗarin haifar da karyewar kashi, cututtukan zuciya, sclerosis mai yawa, cututtuka daban-daban har ma da mutuwa.
Yadda ake samun Vitamin D daga Rana
Ultraviolet B (UVB) haskoki a cikin hasken rana suna da alhakin canza cholesterol a cikin fata zuwa bitamin D. Fitar da rana na tsawon mintuna 2 zuwa 3, sau 20 zuwa 30 a mako, ya wadatar ga mai haske ya samar da bitamin D. Wadanda ke da duhun fata da kuma tsofaffi suna buƙatar ƙarin haske ga hasken rana don isasshen adadin bitamin D.
Bar fatarku a bayyane a duk rana: Tsakar rana ita ce mafi kyawun lokacin samun hasken rana, musamman a lokacin rani. Da tsakar rana, rana tana kan mafi girma kuma haskoki UVB sun fi tsanani.
Launin fata yana shafar samar da bitamin D: Mutanen da ke da duhun fata suna da melanin fiye da masu launin fata. Melanin yana kare fata daga lalacewa daga hasken rana. Yana aiki azaman kare lafiyar rana. Don haka, waɗannan mutane suna buƙatar tsayawa a cikin hasken rana tsawon lokaci don jikinsu ya samar da bitamin D.
Don samar da bitamin D, fata dole ne a fallasa:Ana yin Vitamin D daga cholesterol a cikin fata. Wannan yana nufin cewa fata dole ne a fallasa zuwa isasshen adadin hasken rana. Wasu masana kimiyya sun ce kusan kashi ɗaya bisa uku na fatarmu na bukatar fallasa ga rana.
Hasken rana yana shafar samar da bitamin D: Wasu nazarin sun ƙaddara cewa yin amfani da man shafawa na rana tare da SPF 30 ko fiye yana rage samar da bitamin D a cikin jiki da kusan 95-98%.
Vitamin D Amfanin
Yana ƙarfafa hakora da ƙashi
Vitamin D3 yana taimakawa wajen daidaitawa da kuma sha calcium. Yana taka muhimmiyar rawa wajen lafiyar hakora da kasusuwa.
Yana ƙarfafa tsarin rigakafi
Daya daga cikin muhimman fa'idodin bitamin D shine rawar da yake takawa wajen kariya da karfafa garkuwar jiki. Yana ƙarfafa samar da ƙwayoyin T-cell. Yana tallafawa maganin rigakafi daga ƙwayoyin cuta, ƙwayoyin cuta da fungi waɗanda ke da alhakin cututtuka daban-daban kamar mura da mura.
Yana hana wasu nau'ikan ciwon daji
Vitamin D3 yana taimakawa hana ci gaban wasu nau'in ciwon daji. Vitamin D yana gyarawa da sake haifuwar kwayoyin halitta, wanda ke rage girmar ciwace-ciwacen daji, yana motsa mutuwar kwayoyin cutar kansa, kuma yana rage samuwar jijiyoyin jini a cikin ciwace-ciwace.
Akwai masu karɓar bitamin D a cikin kwakwalwa da kashin baya. Vitamin D yana taka rawa wajen kunnawa da kuma kashe kirar neurotransmitters da kuma ci gaban jijiya da gyarawa.
yana inganta yanayi
Vitamin D yana da kyau ga bakin ciki na yanayi wanda ke faruwa a lokacin sanyi da lokacin sanyi. Yana da kyau yana rinjayar matakan serotonin, hormone mai sarrafa yanayi a cikin kwakwalwa.
Taimakawa rage nauyi
Nazarin ya nuna cewa bitamin D yana taimakawa wajen rage nauyi. Wannan saboda bitamin D3 yana taimakawa rage yawan kitsen jiki.
Yana rage haɗarin rheumatoid amosanin gabbai
Tunda daya daga cikin fa'idodin bitamin D shine kiyaye tsarin garkuwar jiki da kiyaye shi yadda ya kamata, karancinsa yana haifar da haɓakar cututtukan rheumatoid. Shan bitamin D yana rage tsanani da farkon wannan cuta da sauran cututtuka na autoimmune.
Yana rage haɗarin nau'in ciwon sukari na 2
Bincike na baya-bayan nan ya nuna alaƙa tsakanin rashi bitamin D da juriyar insulin na jiki da nau'in ciwon sukari na 2. Ƙara matakin bitamin D a cikin jiki yana shawo kan juriya na insulin, mai yuwuwar hana ci gaban nau'in ciwon sukari na 2.
yana rage hawan jini
An gano mutanen da ke da hawan jini suna da ƙananan matakan bitamin D. Haɓaka matakan bitamin D na iya taimakawa rage hawan jini.
Zai iya rage haɗarin cututtukan zuciya
Rashin bitamin D abu ne mai haɗari don haɓaka hawan jini, cututtukan zuciya, raunin zuciya, cututtuka na gefe, bugun jini da bugun zuciya. Inganta matakan bitamin D yana rage haɗarin kamuwa da cututtukan zuciya.
Yana kawar da alamun cutar sclerosis
Nazarin ya nuna cewa bitamin D na iya rage haɗarin kamuwa da MS. A cikin masu fama da cutar sclerosis, cutar da tsarin garkuwar jiki ke kai hari ga tsarin juyayi na tsakiya, bitamin D yana sauƙaƙa alamun bayyanar cututtuka har ma yana rage haɓakar cutar.
Vitamin D yana da amfani ga fata
Yana hana tsufa da wuri na fata.
Yana rage cututtukan fata.
Yana goyan bayan warkar da psoriasis da eczema.
Yana inganta bayyanar fata.
Vitamin D yana da amfani ga gashi
Yana haɓaka aikin haɓaka gashi.
Yana hana zubewa.
Yana ƙarfafa gashi.
Shin bitamin D yana raunana?
Wasu shaidun sun nuna cewa samun isasshen bitamin D na iya ƙara asarar nauyi da rage kitsen jiki. Tun da adadin bitamin D a cikin jiki ya kasance daidai lokacin da aka rasa nauyi, matakan a zahiri suna ƙaruwa. Nazarin ya nuna cewa bitamin D na iya yuwuwar dakatar da samuwar sabbin ƙwayoyin kitse a jiki. Hakanan yana hana ajiyar ƙwayoyin mai. Don haka, yana rage yawan kitse yadda ya kamata.
Me ke cikin Vitamin D?
Kifi
Ana samun Vitamin D galibi a cikin abincin teku. Misali;kifi Yana da babban tushen bitamin D. Salon mai gram 100 ya ƙunshi tsakanin 361 da 685 IU na bitamin D.
herring da sardines
Herring yana daya daga cikin mafi kyawun tushen bitamin D. Sabis na gram 100 yana ba da 1.628 IU. Kifin Sardine kuma abinci ne mai dauke da bitamin D. Sabis ɗaya ya ƙunshi 272 IU.
Halibut vemackerel Kifi mai mai, kamar kifin mai mai, yana ba da 600 da 360 IU na bitamin D a kowace hidima, bi da bi.
man hanta kwada
man hanta kwadaYana da kyakkyawan tushen bitamin D. Akwai kusan 1 IU a cikin teaspoon 450. Cokali ɗaya (4.9 ml) na man hanta yana ɗauke da adadin bitamin A. Yin amfani da yawan adadin bitamin A na iya zama mai guba. Don haka, ya kamata ku yi hankali yayin amfani da man hanta na cod.
gwangwani tuna
Mutane da yawa sun fi son tuna gwangwani saboda ɗanɗanonsa da kuma hanyar adanawa cikin sauƙi. Giram 100 na tuna yana dauke da 236 IU na bitamin D.
Kawa
KawaWani nau'in clam ne da ke rayuwa a cikin ruwan gishiri. Yana da dadi, low-kalori da gina jiki. Giram 100 na kawa daji yana dauke da 320 IU na bitamin D.
Shrimp
ShrimpYana ba da 152 IU na bitamin D kuma yana da ƙananan mai.
Kwai gwaiduwa
Kwai babban abinci ne mai gina jiki da kuma kasancewa tushen tushen bitamin D. Kwai gwaiduwa daga kajin gonaki yana dauke da 18-39 IU na bitamin D, wanda ba shi da yawa sosai. Koyaya, matakin ƙwai na kajin da ke tafiya a waje a cikin hasken rana ya ninka sau 3-4.
namomin kaza
Sai dai abinci mai ƙarfi da bitamin D.namomin kaza Ita ce kawai tushen shuka don bitamin D. Kamar mutane, fungi suna haɗa wannan bitamin lokacin da aka fallasa su zuwa hasken UV. Fungi yana samar da bitamin D2, yayin da dabbobi ke samar da bitamin D3. Sabis na gram 100 na wasu nau'ikan zai iya ƙunsar har zuwa 2.300 IU na bitamin D.
madara
Cikakkar madarar saniya itace kyakkyawan tushen bitamin D da calcium. Dukansu bitamin D da calcium suna da mahimmanci don gina ƙashi mai ƙarfi. Gilashin madara yana ba da 98 IU, ko kusan kashi 24% na abin da ake buƙata na bitamin D yau da kullun. Kuna iya sha aƙalla gilashin madara ɗaya da safe ko kafin a kwanta barci kowace rana.
Yogurt
YogurtYana da kyau tushen calcium da bitamin D. Har ila yau yana dauke da kwayoyin cuta masu kyau wadanda ke taimakawa wajen narkewa. Don haka, ga masu kiba masu matsalar hanji, cin yoghurt yana da amfani. Gilashin yogurt yana ba da kusan 80 IU, ko 20% na buƙatun yau da kullun.
AlmondKwaya ce mai lafiya wacce ke dauke da omega 3, protein, calcium da bitamin D.
Bukatun Vitamin D na yau da kullun
Manya masu shekaru 19-70 ana ba da shawarar su ɗauki akalla 600 IU (15 mcg) na bitamin D kowace rana. Duk da haka, wasu nazarin sun nuna cewa adadin na iya bambanta bisa ga nauyin jiki. Dangane da bincike na yanzu, cin abinci na yau da kullun na 1000-4000 IU (25-100 mcg) na bitamin D shine manufa ga yawancin mutane don cimma matakan bitamin D lafiya.
Menene Rashin Vitamin D?
Yayin da yawancin mu ke shagaltuwa da ɓoye kanmu daga hasken rana a lokacin rani, mun manta da muhimmancin wannan hasken rana ga rayuwarmu da jikinmu. Hasken rana shine tushen bitamin D kai tsaye. Shi ya sa ake kiran shi bitamin sunshine. Rashin bitamin D ya zama ruwan dare gama gari, kuma mutane da yawa ba su ma gane cewa sun gaza ba.
An kiyasta cewa karancin bitamin D yana shafar kusan mutane biliyan 1 a duk duniya. Masu duhun fata da tsofaffi, da kuma masu kiba da masu kiba, suna da ƙananan matakan bitamin D.
Me ke Kawo Karancin Vitamin D?
Rashin isasshen bitamin D a cikin jiki yana haifar da rashi bitamin D. Ko da yawan hasken rana, yana da matukar mamaki cewa rashin bitamin D matsala ce ta duniya. Abubuwan da ke haifar da karancin bitamin D sune kamar haka:
Iyakantaccen hasken rana: Mutanen da ke zaune a latitudes na arewa suna ganin ƙarancin hasken rana. Saboda haka, suna cikin haɗarin rashin bitamin D.
Rashin isasshen amfani da bitamin D: Mutanen da ke cin ganyayyaki sun fi cinye rashin isasshen bitamin D. Wannan shi ne saboda yawancin tushen wannan bitamin ana samun su a cikin abincin dabbobi.
Kasancewa mai duhun fata: Mutane masu launin fata suna cikin haɗarin rashin bitamin D. Waɗannan mutane suna buƙatar ƙarin faɗuwar rana sau uku zuwa biyar don samar da bitamin D.
Kiba:Mutanen da ke da kiba suna da ƙananan matakan bitamin D.
Shekaru: Tare da shekaru, ikon jiki na hada bitamin D daga faɗuwar rana yana raguwa. Don haka, tsofaffi suna fuskantar mafi yawan ƙarancin bitamin D.
Rashin iyawar kodan don canza bitamin D zuwa nau'i mai aiki: Tare da shekaru, kodan sun rasa ikon su na canza bitamin D zuwa nau'i mai aiki. Wannan yana ƙara haɗarin rashin bitamin D.
Mummunan sha.Wasu mutane ba za su iya sha isasshen bitamin D ba. Cutar Crohn, cystic fibrosis,cutar celiac Wasu magunguna suna yin mummunan tasiri ga ikon hanji na sha bitamin D daga abincin da muke ci.
Yanayin likita da magunguna: Cututtukan koda na yau da kullun, hyperparathyroidism na farko, cututtukan glaucoma na yau da kullun da lymphoma sukan haifar da rashi bitamin D. Hakazalika, nau'ikan magunguna iri-iri, irin su magungunan kashe qwari, magungunan kashe qwari, glucocorticoids, da magungunan da ake amfani da su don magance cutar AIDS/HIV, suna ƙarfafa rushewar bitamin D. Don haka, yana iya haifar da ƙananan matakan bitamin D a cikin jiki.
Ciki da lactation: Mata masu ciki ko masu shayarwa suna buƙatar karin bitamin D fiye da sauran. Domin ma’adinan bitamin D a jiki yana raguwa a lokacin daukar ciki kuma yana bukatar lokaci don ginawa kafin wani ciki.
Alamomin Rashin Vitamin D
Ciwon kasusuwa da raunin tsoka sune mafi yawan alamun rashin lafiyar bitamin D. Duk da haka, wasu mutane ba su sami alamun bayyanar ba. Alamomin karancin bitamin D sune:
Alamomin rashin bitamin D a jarirai da yara
Yaran da ke da rashi bitamin D suna cikin haɗari ga ɓarnawar tsoka, tashin hankali, da sauran matsalolin numfashi.
Kwanyar kwanyar ko kashin kafa na yara masu rashi mai yawa na iya zama taushi. Wannan yana sa ƙafafu su bayyana masu lanƙwasa. Suna kuma samun ciwon kashi, ciwon tsoka, ko raunin tsoka.
Rashin bitamin D na iya haifar da matsalolin lafiya masu zuwa:
ciwon sukari
Tarin fuka
Rickets
riko
osteomalacia
cututtukan zuciya da jijiyoyin jini
schizophrenia da damuwa
Ciwon daji
periodontal cuta
Psoriasis
Maganin Rashin Vitamin D
Hanya mafi kyau don hana rashi bitamin D shine samun isasshen hasken rana. Duk da haka, ya kamata a ci abinci mai arziki a cikin bitamin D. Idan waɗannan ba su da tasiri, za a iya amfani da ƙarin bitamin D tare da shawarar likita. Ana kula da karancin bitamin D kamar haka;
Yawan Vitamin D, wanda kuma ake kira hypervitaminosis D ko bitamin D guba, abu ne mai wuya amma mai tsanani wanda ke faruwa lokacin da yawan bitamin D a jiki.
Yawan wuce gona da iri yana faruwa ne saboda shan manyan allurai na bitamin D. Fitarwa ga rana ko cin abinci mai albarkar bitamin D baya haifar da wuce gona da iri. Wannan shi ne saboda jiki yana daidaita adadin bitamin D da ake samu a sakamakon fitowar rana. Abincin kuma ba ya ƙunshi babban adadin bitamin D.
Sakamakon yawan adadin bitamin D shine haɓakar calcium a cikin jini (hypercalcemia), wanda ke haifar da tashin zuciya, amai, rauni da yawan fitsari. Yawan adadin bitamin D zai iya kaiwa ga ciwon kashi da matsalolin koda kamar samuwar duwatsun calcium.
Matsakaicin shawarar yau da kullun da ake buƙata don manya masu lafiya shine 4.000 IU. Shan fiye da wannan adadin na bitamin D a kowace rana na iya haifar da guba na bitamin D.
Me ke haifar da yawan Vitamin D?
Ana haifar da wuce gona da iri ta hanyar shan bitamin D da yawa.
Alamomin Ciwon Vitamin D
Bayan shan bitamin D da yawa, aƙalla biyu daga cikin alamun masu zuwa zasu bayyana bayan ƴan kwanaki:
gajiyar da ba a bayyana ba
Anorexia da asarar nauyi
Ciwon ciki
bushe baki
Fatar da ke jinkirin dawowa al'ada bayan matsewa
Ƙara ƙishirwa da yawan fitsari
ciwon kai akai-akai
Tashin zuciya da amai
Ragewar reflexes
Rudewar tunani da rashi hankali
bugun zuciya mara ka'ida
Rauni na tsokoki
Canje-canje a cikin tafiya
matsanancin rashin ruwa
Hawan jini
jinkirin girma
wahalar numfashi
na wucin gadi asarar sani
Ciwon zuciya da bugun zuciya
Ciwon koda da gazawar koda
Rashin ji
tinnitus
Pancreatitis (kumburi na pancreas)
ciwon ciki
Coma
Maganin wuce gona da iri na Vitamin D
Don magani, wajibi ne a dakatar da shan bitamin D. Har ila yau, ya kamata a iyakance cin abinci na calcium. Likitan kuma na iya rubuta magudanar ruwa da magunguna irin su corticosteroids ko bisphosphonates.
Vitamin D yana cutarwa
Lokacin da aka sha cikin allurai masu dacewa, ana ɗaukar bitamin D gabaɗaya lafiya. Duk da haka, shan bitamin D da yawa a cikin kari yana da illa. Yara masu shekaru 4.000 da haihuwa, manya, da mata masu juna biyu da masu shayarwa waɗanda suke shan fiye da 9 IU na bitamin D a kowace rana na iya samun sakamako masu zuwa:
Tashin zuciya da amai
Anorexia da asarar nauyi
Ciwon ciki
Rashin ƙarfi
Matsalar rudani da kulawa
matsalolin bugun zuciya
Ciwon koda da lalacewar koda
Wanene bai kamata ya yi amfani da bitamin D ba?
Kariyar bitamin D ba su dace da kowa ba. Kari zai iya yin hulɗa tare da wasu magunguna. Mutanen da ke shan kowane ɗayan magunguna masu zuwa yakamata su tuntuɓi likitan su kafin su ɗauki ƙarin bitamin D:
Phenobarbital da phenytoin, wanda zai iya magance farfaɗo
Orlistat, maganin asarar nauyi
Cholestyramine, wanda zai iya rage cholesterol
Har ila yau, wasu yanayin kiwon lafiya suna ƙara yawan ji na bitamin D. Mutanen da ke da kowane ɗayan waɗannan sharuɗɗan ya kamata su tuntuɓi likita kafin su yi amfani da kari na bitamin D:
Vitamin D shine secosteroid mai-mai narkewa wanda ke taimakawa cikin sha na alli, magnesium, da phosphate. Jiki ne ke samar da shi idan hasken rana ya fallasa. Ana samun abinci mai ɗauke da bitamin D a cikin ƙananan adadi. Ana samunsa a cikin abinci irin su abincin teku, madara, kwai, namomin kaza. Akwai nau'ikan bitamin D guda biyu. Vitamin D2 da kuma D3.
Wannan bitamin yana hana jiki daga rashin lafiya sau da yawa, yana ƙarfafa kasusuwa da hakora, yana ba da damar aikin rigakafi ya yi aiki. Rashin bitamin D na iya faruwa saboda rashin isasshen hasken rana ko matsalolin sha. Don hana rashi, ya kamata a fallasa mutum zuwa rana, a ci abinci mai albarkar bitamin D ko kuma a sha bitamin D.
Shan abubuwan bitamin D sama da 4000 IU kullum yana da illa. Yana iya haifar da wuce haddi na bitamin D. A sakamakon haka, yanayi mai tsanani zai iya faruwa.
