Magunguna na rukuni d sun haɗa da yawancin mahadi da aka sani da bitamin d 1 (calciferol), d 2 (ergocalciferol), d 3 (cholecalciferol). An samo bitamin d daga man fetur, amma a gaskiya jikin mutum zai iya samar da ita ta hanyar kanta a ƙarƙashin rinjayar hasken rana. Saboda haka, ana samar da bitamin d 1 da d 2 daga tsire-tsire karkashin radiation ultraviolet, kuma an samar da bitamin d 3 a cikin fata na mutane da dabbobi. Wannan bitamin ne mai fili mai soluble. Game da muhimmancin bitamin D cikin jikin mutum, kuma za a tattauna a kasa.
Matsayin bitamin d
Vitamin d, kamar sauran bitamin, yana da matukar muhimmanci. Yana zubar da inganci da ƙwayoyin phosphorus, kuma yana hana haɗarin wuce gona da iri na waɗannan abubuwa a cikin fitsari. Menene aiki na alli? Wannan shi ne ainihin ginin ginin ƙasusuwanmu da hakora, wanda ya ƙunshi allura a cikin nau'i biyu. Jiki yana buƙatar cinye allura kullum, kuma akwai wasu bukatun da shi, game da bitamin da abubuwa masu alama. Amma an kawar da allurar kullum daga jikin mutum, don haka lokacin da kake jin cewa ba ku da isasshen wannan kashi - fara shan bitamin d. Ya tare da calcium wani ɓangare ne na musayar tsarin kashi. Kuma mafi mahimmanci - ba ya yarda ƙwayar barin jikinmu. Saboda haka rashin wannan kashi ya raunana ƙasusuwanmu - sun zama mawuyacin hali, sun kasance masu rikici da halakarwa. Sabili da haka, yana da muhimmanci don samar da jiki tare da isasshen alli da kuma bitamin d. Ko da bitamin D yana ba da damar ƙwayoyin calcium a cikin ƙananan hanji. Halin wannan rabuwa yana da mahimmanci, musamman a samuwar nama a cikin yara da matasa, lokacin da ƙasusuwa suka girma kuma suka fi karfi. Abu mai mahimmanci shi ne bitamin D ga mata bayan yin musabaita da kuma lokacin lokacin kasada mafi girma na osteoporosis.
Hakazalika, kasancewar phosphorus, wadda take samuwa a cikin dukkan kwayoyin halittu masu rai da kuma kayan abinci, yana da mahimmanci. Yana da hannu wajen gudanar da kwakwalwa ta jiki, shi ne ginshiƙan ƙwayoyin salula, abubuwa masu laushi irin su kodan, zuciya, kwakwalwa, tsokoki. Ya shiga cikin matakai da yawa da kuma halayen halayen sinadaran, kuma ya inganta karfin niacin. Phosphorus wani ɓangare na lambar kwayoyin kuma yana inganta sakin makamashi daga sunadaran, carbohydrates da fats. Hakan yana rinjayar zuciya, kodan, kuma a kan kasusuwa da gumoki. Saboda kasancewar wannan kashi cikin jiki, ana kiyaye pH da kyau, yana hulɗa tare da bitamin B, yana inganta ƙin glucose. Wannan wajibi ne a lokacin girma da sabuntawa da kyallen takarda, lalacewa ta hanyar amfani da kuma rage ciwo a arthritis. Tunda bitamin D yana ba da damar samar da phosphorus da alli a jikin mutum kuma an adana shi - yana samar da adadin waɗannan ma'adanai.
Wannan bitamin yana da tasiri ba kawai a kan yadda aka samu kasusuwan kasusuwa a cikin yara da manya ba, amma a kan mahimmancin su, da kuma jihar hakora. Kasancewar wannan bitamin a cikin jikin mutum yana da amfani ga tsarin mai juyayi, sabili da haka, a lokacin musgunawar kwayoyin halitta. Har ila yau yana da amfani ga zuciya, a matsayin adadin ƙwayar murji yana taimakawa wajen tasiri mai tasiri na kwakwalwa.
Vitamin D yana rinjayar wasu kyallen takarda: yana hana da kawar da kullun fata, yana sarrafa ƙwayar insulin kuma ta haka yana tasirin sukari daidai a jiki. Har ila yau yana da tasiri mai amfani a ji, kamar yadda ƙayyadaddun sakamako akan aikin kunne kunnen ciki. Ba tare da isasshen alli ba, wanda ya inganta karfin bitamin D, ya zama mai laushi kuma mai santsi. Wannan yana hana watsawar sigina zuwa jijiyoyi kuma dauke da wannan bayanin zuwa kwakwalwa. Har ila yau yana rinjayar ƙwayoyin ɓawon nama wanda ke haifar da monocytes - kwayoyin kariya. Kasancewar wannan bitamin kuma ya shafi kwayoyin parathyroid, ovaries, wasu ƙwayoyin kwakwalwa, tsoka na zuciya da nono.
Ya kamata a lura da muhimmancin bitamin D a rigakafin rigakafin iri daban-daban na ciwon daji, irin su ciwon ciwon daji, ciwon nono, ciwon kwari, da lymphoma ba Hodgkin. Ba tare da bitamin ba, babu magani mai maganin ciwon daji na yau da kullum zai iya sarrafawa.
Abubuwan rashin lafiyar bitamin D
Rashin bitamin D yana haifar da cuta mai yawa a ci gaba da aiki na jiki. Da farko, raunin bitamin D shine dalilin rickets a yara, matasa da manya. A sakamakon rashinsa, cutar tana tasowa, wanda babu cikakkiyar phosphorus da calcium, kasusuwa sun gurbata kuma sun raunana ta wurin nauyin jikin mai girma. Kasusuwan wuyan hannu suna kara girma, ƙirjin yana fara kama da mai tausayi, musamman ma a cikin yara a ƙarshen hakoran hakora. Bugu da ƙari, sakamakon rashin lafiyar bitamin D, yara sun fi zama mai tsinkaye. Wannan shine dalilin da ya sa yana da mahimmanci ga yaro ya kasance tare da hasken rana idan akwai rashi na wannan bitamin a cikin abincin da ba shi da gagarumar karɓar ta hanyar shiryawa. Wadanda manya da ke da iyakancewa zuwa rana ko abinci masu wadata a cikin bitamin D zasu iya bunkasa ƙasusuwan da ake kira osteomalacia, wanda zai haifar da fractures da kwarangwal.
Raunin bitamin D a cikin manya yana taimakawa wajen bunkasa osteoporosis. Ya haɗa da raguwa a cikin taro da yawa na nama na nama, wanda zai haifar da lalacewar motar motar saboda rashin asarar alli daga jiki. Kasusuwa sun zama porous, brittle da brittle. Magunguna (yawancin mata) suna fama da mummunan adadi.
Ƙananan bitamin D na iya haifar da conjunctivitis da dermatitis. Rashin jikin jiki, wanda ya sa, musamman, ta rashin samun bitamin d (da bitamin c) yana haifar da raguwa a jure yanayin sanyi. Sakamakon rashin lafiyar bitamin D kuma yana da damuwa na ji.
Ba tare da bitamin D ba, aikin aikin mai juyayi da tsokoki suna raguwa domin yana tsara matakin da ake bukata a cikin jini. Rashin haɗarin ciwon daji zai iya haifar da rashin samun bitamin D. Rashin ciwon hakori yana haifar da rashin asalin da kuma phosphorus, wanda ke hade da nauyin bitamin D.
Mene ne cutarwa shine haɗarin bitamin d
Yana da muhimmanci a ci gaba da tuna cewa don lafiyar lafiyar kwayoyin D a cikin manyan abubuwa masu guba! Idan kun ɗauki shi sau hudu fiye da shawarar - kun kasance cikin haɗari na haɗari.
Sakamakon wuce haddi na wannan bitamin shine zawo, gajiya, ƙara urination, ciwo a idanu, kayan shafawa, ciwon kai, tashin zuciya, anorexia da ƙwayar ƙwayar, wanda aka ajiye a cikin kodan, arteries, zuciya, kunnuwa da kuma huhu. Akwai canje-canje mara kyau a cikin wadannan kwayoyin kuma har ma da jinkiri a ci gaba (musamman haɗari ga yara). A cikin tsofaffi, yana kara yawan hadarin bugun jini, atherosclerosis da koda.
Ya kamata a lura, duk da haka, cewa shafe tsawon lokaci zuwa rana baya haifar da hypervitaminosis. Vitamin d a cikin wannan yanayin ba ya tarawa a cikin kyallen takarda, kamar lokacin da aka ɗauka ta hanyar allunan. Jikin jikin kanta yana kula da matakinsa saboda samuwa ga rana.
Sources na bitamin d
Madaidaicin tushen bitamin D shine man fetur. Yawancin lokaci ana hada shi daga fats da aka samo a cikin kifaye kamar salmon, tuna, daji, majajila da sardines. Ana iya samun wannan bitamin a cikin madara (zai fi dacewa da ƙarin bitamin) tare da hanta, hade da kwai da kayayyakin kiwo irin su cuku, man shanu da cream. Tabbas, asalinsa yana dogara akan yadda aka shirya wannan samfurin (ko girma), a kan yanayin yanayin ajiya, yanayin yanayin sufuri, ko ma, misali, shanu sun isa isa ga rana.
Duk da haka, kamar yadda aka ambata, bitamin D yana daya daga cikin bitamin kadan wanda baza mu iya shiga cikin abincin ba. Jiki kanta zai iya samar da bitamin D daga hasken rana, wanda zai kai ga fata. Masana kimiyya sun ce minti goma na kunar rana a rana a cikin watanni na rani suna samar da kashi masu muhimmanci na wannan bitamin a cikin shekara. Duk da haka, ana buƙatar bukatun mutane, misali, gaskiyar cewa yara suna bukatar karin bitamin fiye da manya. Har ila yau - cewa tare da shekaru ƙarfin jiki don samar da wannan bitamin a ƙarƙashin rinjayar hasken ultraviolet ya rage. Bugu da ƙari, mutane a cikin gurɓataccen yanayi ba su iya samun samfurin D cikin jiki ba. Hakazalika, wadanda ke da launi na fata zasu karbi karin bitamin D, kamar yadda fatarinsu yana haskaka hasken rana.
Janar bayani
Sunan bitamin | Vitamin d |
Chemical name | calciferol, ergocalciferol, cholecalciferol |
Matsayi ga jiki | - Yana samar da sinadarin allura da phosphorus |
Sakamakon rageccen bitamin D (bitamin rashi) | Rickets a cikin yara da matasa, laushi kashi (osteomalacia) da kuma osteoporosis da tsofaffi, fractures, scoliosis da kuma degeneration na mota, rarraba na kashin baya, rashin aiki na tsarin tausayi da kuma tsokawar cuta, conjunctivitis, fatar jiki, raunana jiki da rage a juriya, deterioration na ji, rauni da asarar hakora, wanda ya kara hadarin ƙwayoyin tumatir |
Sakamakon wuce haddi bitamin d (hypervitaminosis) | ƙwayar ƙwayar jiki a jikin jiki, cututtuka, gajiya, ƙananan ciwon zuciya, ciwon zuciya, rashin ciwon zuciya, ciwon kai, tashin zuciya, anorexia, rashin aikin gwaninta, arteries, zuciya, huhu, kunnuwan, canje-canje mara kyau a cikin wadannan kwayoyin, jinkiri a ci gaban yaro, haifar da haɗari matsananciyar infarction, atherosclerosis, duwatsu koda |
Sources na bayanai | kifaye da kifi na teku (kifi, tuna, shering, mackerel, sardines), hanta, qwai, madara da dai sauransu: cuku, man shanu, cream |
Shin kun sani ...
Lokacin da ku ci abinci tare da bitamin D, ƙara karamin mai, saboda ta wannan hanya za ku inganta shayar wannan bitamin. Harshen bitamin d kuma yana sa ya yiwu a karfafa ƙarfin pantothenic ko bitamin B3. Vitamin D yana rinjayar zinc a jiki, wanda yake da amfani ga kodan da marasa lafiya ke jurewa.
Game da muhimmancin bitamin d, jikin mutum yana gaya mana kowace rana. Rayuwa a cikin birane tare da manyan matakan da ake yi na gurbataccen tashe-tashen hankulan mu mu cinye karin bitamin d. Mutanen da suke yin aiki da dare, da wadanda ke da iyakacin kasancewa a cikin rana, ya kamata su ƙara yawan bitamin d. Yara da basu sha madara ya kamata su cinye bitamin d gaba daya a cikin nau'i na allunan.
Mutanen da suke daukar anticonvulsants suna da karuwar bukatar bitamin d. Mutanen da ke da duhu da fata da waɗanda suke zaune a cikin yanayin zafi, musamman bukatan bitamin D - fiye da sauran.