Kukosha kweVitamin D pahutano hwemazino
Vhitamini D inozivikanwa zvakanyanya sechikafu chakakosha pahutano hwemapfupa, asi basa rayo guru pahutano hwemazino rinowanzo furatirwa. Sechikafu chakakosha, vhitamini D inoita basa guru pahutano hwemuromo, kusanganisira kukura nekuchengetedza mazino akasimba uye kudzivirira chirwere cheperiodontal. Chinyorwa chino chichaongorora kuti vhitamini D inobatsira sei pahutano hwemazino, manyuko evhitamini D, zviratidzo zvekushaikwa kwevhitamini, uye mazano ekuona kuti munhu anodya zvakakwana.
Basa reVitamin D muKugadzira uye Kuchengetedza Zino
Kutora Calcium uye Kutakura
Rimwe remabasa makuru evhitamini D mumuviri nderekubatsira mukutorwa kwecalcium kubva muchikafu chiri muura. Calcium imineral inokosha pakuumbwa nekusimba kwemazino. Pasina vhitamini D, muviri unenge uchinetseka nekunwa calcium yakakwana, izvo zvinogona kukonzera kusasimba kwechimiro chemazino uye kuora kwemazino.
Kucheneswa Kwemazino
Vhitamini D ine basawo mukuita kuti mazino awedzere mineral, inova kuwedzera zvicherwa muchimiro chemazino kuti aite kuti anyatsosimba uye aome. Maitiro aya anosanganisira kusunga calcium nephosphate mumatishu emazino, izvo zvisina kunaka pasina vhitamini D. Kuwedzerwa kwakanaka kwemineral kwakakosha pakudzivirira kuora kwezino zvakaita sekurasikirwa ne enamel uye caries (maburi).
Kukura Kwemazino Emwana
Uyezve, kuvana vari kukura, vhitamini D inokosha pakukura kwezino zvakanaka. Kushaikwa kwevhitamini D muvana kunogona kukonzera kusakura zvakanaka kwezino uye chimiro chisina kunaka cheshaya. Dambudziko iri rinogona kukonzera matambudziko emudumbu uye njodzi yezvirwere zvemazino kana vakura.
Kushaikwa kweVitamin D uye Kukanganisa Kwayo paHutano hweMazino
Mamiriro Emaburi
Kushaikwa kweVitamin D kunogona kukonzera kuti mazino awedzere kuva nemaburi uye kupwanyika. Kana pasina Vitamin D yakakwana, maitiro ekugadzira mineral anokanganiswa, zvichiita kuti mazino ave nyore kuora. Izvi zvinogona kuwedzera njodzi yekuora kwezino, kuora kwezino, uye mamwe matambudziko akasiyana-siyana emazino.
Chirwere chePeriodontal
Tsvagiridzo inoratidza kuti kushomeka kwevhitamini D kunogona kukonzera kukura kwechirwere chemazino. Chirwere ichi chinokonzera hutachiona hwemazino hunokwidibira nyama dzinotsigira mazino, izvo, kana zvikasarapwa, zvinogona kukonzera kurasikirwa nemazino. Vhitamini D inobatsira kugadzirisa maitiro ekudzivirira muviri uye ine simba rekudzivirira kuzvimba rinogona kuderedza njodzi yechirwere chemazino.
Osteomalacia uye Rickets
Kuvanhu vakuru, kushomeka kwevhitamini D kunogona kukonzera osteomalacia, kushaya simba kwemapfupa, kusanganisira shaya inotsigira mazino. Kuvana, kushomeka uku kunogona kukonzera maronda, chirwere chakakomba chemapfupa nemazino, chinoita kuti mazino akure aine maumbirwo asina kujairika uye maumbirwo asina kujairika.
Manyuko eVhitamini D
Kune manyuko akati wandei evhitamini D anogona kubatsira kusangana nezvinodiwa zvezuva nezuva:
Chiedza chezuva
Chiedza chezuva ndicho chinhu chakanakisa chinobva vhitamini D. Kana ganda rikasangana nezuva rakananga, muviri unogona kugadzira vhitamini D yaro. Zvinokurudzirwa kuti ugare pazuva kwemaminitsi angangoita gumi kusvika makumi matatu kakawanda pasvondo, zvichienderana nerudzi rweganda rako nemamiriro ekunze.
Makanan
Zvokudya zvakawanda zvine vhitamini D yakawanda, zvakaita sehove dzine mafuta (salmon, tuna, mackerel), mafuta ehove, chiropa chemombe, mazai, nechizi. Pamusoro pezvo, zvimwe zvekudya zvine simba, zvakaita semukaka, muto weorenji, uye zviyo zvekudya zvemangwanani, zvinogona kubatsira kuwedzera kudya kwevhitamini D.
Supplement
Kune avo vanonetseka kuwana vhitamini D yakakwana kubva muchiedza chezuva nechikafu, mishonga yekuwedzera yevhitamini D inogona kuva imwe nzira yakanaka. Mishonga iyi inowanikwa mumhando dzevhitamini D2 (ergocalciferol) uye D3 (cholecalciferol). Kubvunza chiremba kana nyanzvi yehutano usati watanga mishonga yekuwedzera kwakakosha kuti uone mwero wakakodzera.
Zviratidzo zvekushaya Vitamin D
Kuziva zviratidzo zvekushaikwa kwevhitamini D idanho rekutanga rakakosha pakutora matanho akakodzera. Zviratidzo izvi zvinosanganisira:
1. Kurwadziwa Kwemapfupa Nemazino: Kurwadziwa kana kusagadzikana mumazino nemapfupa kunogona kuva chiratidzo chekuti muviri hauna vhitamini D.
2. Kuora Kwemazino: Mazino ari nyore kukuvara kana kutyoka anogona kuva chiratidzo chekuti mazino haasi kufamba zvakanaka.
3. Chirwere cheMazino: Kubuda ropa kana kuzvimba kwemazino, pamwe nekukura kwechirwere chemazino, zvinogona kuva zviratidzo zvekushaikwa kwevhitamini D.
4. Kuneta: Kuneta uye kunzwa kusasimba pasina chikonzero chakajeka zvinogonawo kukonzerwa nekushaikwa kwevhitamini D.
Kana ukaona chimwe chezviratidzo izvi kana kupfuura, unofanira kuongororwa nachiremba kuti uone huwandu hwevhitamini D mumuviri wako.
Mazano Ekuona Kuti Uwane Vitamin D Yakakwana
Kudzora Kudya
Kudya chikafu chakakwana chine vhitamini D kwakakosha zvikuru. Isa hove dzine mafuta, mukaka, mazai uye chikafu chakasimbiswa nevhitamini D mukudya kwako kwezuva nezuva.
Kugeza Zuva Nguva Dzose
Iva nechokwadi chekuti unowana zuva rakakwana vhiki rega rega. Nguva inonyanya kushanda ndeyemangwanani apo zuva harina kupisa zvakanyanya. Shandisa zvidziviriro zveganda senge sunscreen paunenge uchigeza zuva kudzivirira njodzi yekukuvadzwa kweganda nemwaranzi yeUV.
Zvekuwedzera kana zvichidikanwa
Kana uchifunga kuti hausi kuwana vhitamini D yakakwana kubva muchikafu uye muzuva, funga nezvekutora vhitamini D. Iva nechokwadi chekubvunza nyanzvi yehutano usati watanga kushandisa vhitamini D.
Kuongororwa Kwehutano Hwakajairika
Ita ongororo yemazino nemuromo nguva nenguva nachiremba wemazino kuti uve nechokwadi chekuti hapana zviratidzo zvematambudziko ehutano hwemazino angave ane chekuita nekushaikwa kwevhitamini D. Kuongororwa uku kunobatsirawo kuona matambudziko emazino nemuromo nekukurumidza.
Mhedziso
Vhitamini D haingokoshi chete pahutano hwemapfupa asiwo inoita basa guru mukuchengetedza mazino nemuromo zvine hutano. Kushaikwa kwevhitamini D kunogona kukonzera matambudziko akasiyana-siyana emazino akadai sekuora kwezino, chirwere chemazino, uye kusakura zvakanaka kwemazino muvana. Kuti uve nechokwadi chehutano hwakanaka hwemazino, zvakakosha kuwana vhitamini D yakakwana kubva kuzuva, chikafu, uye zvinovaka muviri, kana zvichidikanwa. Nekuchengetedza huwandu hwakakodzera hwevhitamini D, tinogona kubatsira kuve nechokwadi chekuti mazino akasimba, ane hutano, uye asina zvirwere.
Gara uchiyeuka kuti hutano hwemazino hausi hwekungokwesha mazino ako zvakanaka chete, asiwo nezvekugutsa zvinodiwa pakudya. Vhitamini D chimwe chezvinovaka muviri chisingafanirwe kuregeredzwa mukuchengetedza kunyemwerera kwakanaka uye kwakanaka.
