Koj puas yuav tsum noj tshuaj vitamin D ntxiv txhua hnub?


Koj puas yuav tsum noj tshuaj vitamin D ntxiv txhua hnub?

Vim li cas peb thiaj li xav tau cov tshuaj vitamin D?

Vitamin D feem ntau hu ua ‘hnub ci vitamin’. Kev tshav ntuj yeej ua rau peb xav zoo. Kev tsis taus raws caij nyoog (SAD) yog ib hom kev nyuaj siab tshwm sim vim tsis muaj lub hnub ci. Tab sis nws ua ntau dua – kwv yees li 90% ntawm peb lub cev cov vitamin D yog tsim nyob rau hauv peb daim tawv nqaij los ntawm tshav ntuj poob rau nws. Yog txhua yam zoo heev yog tias koj nyob hauv Mediterranean, tab sis nyob hauv cov teb chaws Aas Kiv uas tsis zoo, lub hnub tsis muaj zog txaus thaum Lub Kaum Hlis thiab Lub Plaub Hlis muab cov tshuaj vitamin D rau peb.

Qhov kev xav txog vitamin D tau hloov pauv

Thawj 20 xyoo kuv yog kws kho mob, Kuv tsis tshua tau tshawb pom leej twg cov vitamin D qib twg li. Peb paub cov neeg uas muaj qib qes qis heev yog qhov pheej hmoo siab dua ntawm ‘pob txha’ txha (pob txha txha). Yog li peb tau siv los sau cov tshuaj calcium thiab vitamin D rau tib neeg muaj kev pheej hmoo ntawm pob txha tawg.

Qee zaum peb yuav tau kuaj xyuas qee tus cov ntshav theem vitamin D thiab pom tias lawv qis heev – yog li peb yuav muab ib qho kev txhaj tshuaj rau cov vitamin d siab heev tab sis qhov ntawd yog hais txog nws.

Hauv kaum xyoo dhau los, tau muaj kev tawm tsam tiav ntawm cov kws kho mob hauv peb qhov kev xav rau cov vitamin D. Thaum peb pib ntsuas nws, Kuv pom tseeb tias tsawg kawg ib nrab kuv cov neeg mob tau txais luv luv ntawm cov vitamin D thiab ib ntawm rau cov neeg mob tsis txaus. Yog li peb pib pom zoo muab cov tshuaj ntxiv rau txhua tus uas muaj kab mob pob txha ntshav zoo li lwm yam mob (ntau dua ntawm cov tom qab).

Tab sis hnub tim 5 lub Kaum Hlis 2018 tau tshawb pom tshiab ntawm cov vitamin D thiab kab mob pob txha tau raug luam tawm uas yuav hloov peb txoj kev xav dua.

Vitamin D thiab osteoporosis

Yav dhau los, cov kws tshawb fawb tau mob siab rau lwm cov vitamins ‘antioxidant’, tshwj xeeb tshaj yog cov vitamins A, C thiab E thiab lawv lub luag haujlwm hauv kev tiv thaiv kab mob plawv. Txoj kev xav tau mus rau qee yam zoo li no: cov neeg uas noj ntau cov txiv hmab txiv ntoo thiab veg tsis tshua muaj lub plawv nres; txiv hmab txiv ntoo thiab veg yog ntau nyob rau hauv cov vitamins antioxidant; cov tshuaj tiv thaiv kab mob yog qhov zoo vim tias lawv mop tawm ‘dawb radicals’ uas tuaj yeem ua kev puas tsuaj rau DNA; yog li ntawd yog tias tib neeg tsis tau txais lawv cov vitamins los ntawm cov txiv hmab txiv ntoo thiab veg, muab lawv hauv cov ntawv ntxiv yuav yog qhov zoo. Qhov tseeb, thaum cov kev tshawb fawb tau ua, topping nrog cov tshuaj tsis txiav kev mob plawv txhua lub sijhawm.

Txoj kev tshawb pom tshiab qhia tias muaj txiaj ntsig zoo sib xws rau cov vitamin D, tsawg kawg ntawm kev poob, pob txha thiab pob txha tuab yog qhov kev txhawj xeeb. Tsis muaj pov thawj qhia tias kev noj tshuaj pab txiav qhov kev pheej hmoo ntawm pob txha lossis poob, lossis txhim kho pob txha ceev. Yog li cov kws kho mob yuav tau nug seb lawv puas yuav yog kws kho mob rau cov neeg muaj kev pheej hmoo ntawm pob txha, thiab peb txhua tus yuav tsum rov qab mus rau daim duab kos los tiv thaiv peb tus kheej.

Rau cov pob txha muaj zog, calcium kuj tseem yog qhov tseem ceeb. Cov khoom noj siv mis, noob, taum pauv, taum paj, taum ntses nrog pob txha thiab qee cov zaub ntsuab pom muaj txhua yam zoo. Cov kev xav tau, cov tshuaj calcium tsis pom tias yuav pab tau ntau, thiab kev tshawb fawb tsis ntev los no qhia tias lawv tuaj yeem ua rau muaj kev pheej hmoo ntawm lub plawv nres, yog li cov kws kho mob tau ceev faj ntau txog kev sau ntawv no ib yam nkaus.

Tab sis muaj ib txoj kev tseeb-hluav taws los ua kom koj cov pob txha muaj zog – thiab nws yeej ib txwm tsis tau pib. Kev hnyav lub cev yog qhov tseem ceeb ntawm kev tiv thaiv cov pob txha tsis zoo. Txhua yam tsuas yog suav kev ua luam dej xwb – yog li tau tawm ntawm koj cov khau seev cev!

Txhua tus neeg yuav tsum tso tseg cov vitamin D?

Nws yog qhov tseem ceeb kom muab txoj kev kawm tshiab no rau hauv cov ntsiab lus teb. Nws tsis saib cov menyuam yaus thiab menyuam yaus hnub nyoog qis dua 5, yog li tsis muaj dab tsi los cuam tshuam cov lus qhia txog Kev Noj Qab Haus Huv Hauv Pej Xeem tam sim no uas lawv, nrog rau cov poj niam cev xeeb tub, yuav tsum noj tshuaj ntxiv txhua hnub. Cov neeg uas muaj kev pheej hmoo ntawm cov vitamin D tsis txaus vim tias lawv pab them rau kev ntseeg lossis tsis tau mus sab nraud txhua qhov yuav tsum tau noj cov tshuaj ntxiv.

Ntxiv rau, txoj kev tshawb fawb no tsuas yog saib ntawm kev cuam tshuam ntawm cov vitamin D rau kev noj qab haus huv ntawm pob txha. Xyoo tsis ntev los no, peb tau pom tias cov vitamin D tswj hwm tsawg kawg 1,000 cov noob hauv lub cev – cuam tshuam txog cov hlab ntsha, kev tiv thaiv kab mob hauv lub cev, ua kom cov leeg muaj zog thiab ntau dua. Kev nkees thiab cov leeg mob yog cov tsos mob feem ntau, tab sis kev qis qis tau txuas rau kev pheej hmoo ntawm kev nyuaj siab, mob plawv thiab txawm tias ntau yam sclerosis.

Txog rau tam sim no, tseem tsis tau muaj ib txoj kev tshawb fawb loj los saib seb puas noj cov tshuaj vitamin D kom ntau ntxiv, yog tias koj muaj kev pheej hmoo tsis txaus, tiv thaiv ib qho twg ntawm cov no. Tab sis cov vitamin D ntawm qib pom zoo tsis tshwm sim muaj kev phiv tshuaj: yog tias Vitamin D pabcuam tsis muaj kev tiv thaiv txhua qhov, qhov phom sij: cov txiaj ntsig cov txiaj ntsig zoo li yuav tuaj yeem pom zoo kom noj lawv.

Ntau npaum li cas yog pom zoo txhua hnub?

Yog tias koj txiav txim siab noj cov tshuaj ntxiv, nws tuaj yeem nyuaj siab me ntsis. Koob tshuaj Vitamin D tuaj yeem ntsuas tau hauv cov thoob ntiaj teb (IU) lossis hauv micrograms (mcg) thiab qib sib txawv. Nws yooj yim rau lo rau ib qho – Kuv xav kom koj saib rau cov naj npawb ntawm micrograms.

Pej Xeem Kev Noj Qab Haus Huv Tebchaws Askiv (PHE) pom zoo tias txhua tus neeg dhau ib xyoos yuav tsum noj tshuaj ntxiv ntawm 10 micrograms ntawm vitamin D txij li thaum lub Cuaj Hli txog rau lub Plaub Hlis ntxov. Yog tias koj tsis tawm sab nraud ntau, lossis yog tias koj npog rau cov laj thawj kev ntseeg lossis muaj cov tawv nqaij tsaus nti, koj yuav tsum tau noj thawm xyoo. Nws yog ib yam nkaus kawm dhau los qhia rau yog tias qhov kev tshawb nrhiav tshiab no yuav cuam tshuam rau lawv cov lus pom zoo.

Dr Louis Levy, Lub Taub Hau ntawm Science Science ntawm PHE hais tias: “Kev noj zaub mov zoo noj, lub cev noj qab haus huv thiab luv luv ntawm tshav ntuj yuav txhais tau tias feem ntau cov neeg tau txais tag nrho cov vitamin D uas lawv xav tau nyob rau lub caij nplooj ntoo hlav thiab lub caij ntuj sov. Lub caij nplooj zeeg caij nplooj zeeg thiab lub caij ntuj no yog tias lawv tsis tau noj zaub mov txaus uas muaj cov vitamin D lossis muaj cov tshuaj tiv thaiv muaj zog. Thiab cov uas tsis tawm tshav ntuj lossis npog lawv daim tawv thaum lawv ua, yuav tsum noj tshuaj vitamin D kom ntau thoob plaws hauv lub xyoo. “

Npaum li cas?

Coob leej tsis paub tias koj tuaj yeem muaj ntau yam zoo. Hauv kev siv ntau heev, ntau cov zaub mov (xws li hlau) thiab cov vitamins tuaj yeem ua rau koj lub cev. Cov lus qhia tam sim no hais tias cov laus yuav tsum tsis txhob noj ntau tshaj li 100 micrograms ib hnub. Tab sis cov vitamin D yog “vitamin-fat soluble” vitamin, yog li koj lub cev tuaj yeem khaws cia rau lub hlis thiab koj tsis tas yuav siv txhua hnub. Qhov no txhais tau tias koj tuaj yeem siv sib npaug ntawm 20 micrograms ib hnub lossis 500 micrograms ib hlis ib zaug. Tsis txhob txhawj xeeb – koj tus kws kho mob lossis kws muag tshuaj tsis yog ua kom koj lom! Koj tuaj yeem faib cov koob tshuaj txhua hli los ntawm 30 los muab rau koj qhov sib npaug txhua hnub, uas yog qhov tseem ceeb.

Yog lawm, hais txog ntau dhau ntawm qhov zoo, lub hnub ci ntau dhau yuav ua rau tsis zoo rau koj kev noj qab haus huv. Ib qho xim liab lossis txawm tias ziab ntawm koj cov tawv nqaij yog qhov qhia tias koj cov tawv nqaij tau puas. Thaum lub caij nplooj ntoo hlav thiab lub caij ntuj sov, koj tuaj yeem tau txais koj cov vitamin D los ntawm 15 mus rau 20 feeb ib hnub twg nrog txhais tes thiab ntsej muag nyob rau hauv lub hnub. Tab sis tsis txhob hlawv – qhov no ua rau muaj kev pheej hmoo ntawm txhua yam mob kheesxaws ntawm daim tawv nqaij, tab sis tshwj xeeb ntawm kev ua rau mob melanoma.

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