Yana iya zama abin ban mamaki don jaddada muhimmancin bitamin D idan yana da lokacin rani, duk da haka yawancinmu za su ci gaba da buƙata kari duk da yawan abincin rana. Idan matakanka suna ƙananan, bazarar ɗaya ko biyu a bakin teku zai yiwu ba zai isa ya sake cika wannan bitamin ba don dacewa. Kuma, idan kun yi aiki a gida ko kunyi duniyar rana a lokacin da kuka fita waje (kuma yana da kyau a gare ku idan kunyi), ya kamata ku cigaba tare da bitamin D.
Bugu da ƙari, da tasirinsa na hakika game da lafiyar nama da sanyaya, bitamin D yana ba da kariya ga ciwon daji. Wasu daga cikin binciken da aka samu a kasa-da-kasa a cikin shekarun nan da suka gabata sun kasance shaida game da ikon bitamin D don kare kan ciwon daji. An wallafa littattafan kimiyya fiye da 800 a kan dangantakar dake tsakanin bitamin D da cancers. Yanzu muna da cikakkun shaidar cewa rikewaccen ma'aunin bitamin D shine tasirin ciwon daji-kariya. Binciken ya nuna cewa samfurin bitamin D yana rage hadarin mutuwar a cikin ƙirjin, gurguntacciyar, huhu da ciwon gurguwar jini, cutar sankarar bargo da lymphomas da dukkanin cututtuka. Binciken da aka yi a shekarar 2014 game da ƙarin bitamin D ya gano cewa an hade shi tare da rage yawan hadarin ciwon daji.
Shaidar Vitamin D ta Dama don Rage Ciwon Cancer
Manufar cewa bitamin D zai iya karewa daga cutar daji daga asali ne cewa yawan ciwon daji na ciwon yaro ya fi girma a yankunan da basu sami hasken rana ba.
Yawancin karatu sun sami dangantaka mai banbanci tsakanin bayyanar rana da iri-iri daban-daban na ciwon daji, ciki har da wasu ƙwayar jiki, mahaifa, gwargwado, da prostate. Saboda yawancin tushen tushen bitamin D na mutane shine hasken rana, kuma duhu fata ba shi da kyau a samar da bitamin a amsawa ga hasken UV, bitamin D rashin fahimta shine dalili guda daya na rashin lafiyar cutar kanji wanda ke tsakanin Amurka da Amurka.
Shaidun da ke bada shawara game da bitamin D haɗuwa a rage yawan ciwon daji ke ci gaba. An tallafawa ƙarin tallafin bitamin D a kan rigakafin ciwon daji ta hanyar gwajin gwagwarmaya na bitamin D wanda ya nuna rage yawan cutar ciwon daji idan aka kwatanta da placebo. Akwai kuma rahotannin da yawa cewa maye gurbin maye gurbin bitamin D, wanda ke tsangwama ga ayyukan al'ada na bitamin D, an hade da haɗarin hadarin ciwon daji.
Ƙarin karatun sun tabbatar da cewa bitamin D zai iya yaduwar ciwon daji a hanyoyi da yawa: Vitamin D ya canza bayyanar kwayoyin da ke kula da kumburi, mutuwar kwayar halitta da kuma yaduwar kwayar halitta, kuma yana tsangwama ayyukan ingantaccen IGF-1 da sauran abubuwan ci gaba. Har ila yau, yana inganta DNA gyara da kuma kare kariya, da kuma maganin angiogenesis.
Vitamin D da Lafiya Aiki
Bugu da ƙari, rigakafin ciwon daji, tabbatar da cewa matakan bitamin D sun isa ya iya taimakawa wajen rage hadarin frailty da dama. Ruwa na iya zama yankunan ga tsofaffi, babban mawuyacin raunuka, raunin da ya faru , da kuma mutuwar haɗari a cikin tsofaffi. Bayan fall, yana da mahimmanci ga wani tsofaffi ya fuskanci raguwa cikin aikin jiki da hasara na 'yancin kai.
Kimanin kashi 25 cikin dari na tsofaffiyar Amirkawa suka mutu a cikin watanni shida, kuma fiye da kashi 50 cikin dari ne aka bar su a gida.
Rashin hasara na tsoka da kuma rashin nauyin bitamin D sune biyu daga cikin haɗarin haɗari don haɗuwa, kuma waɗannan alaƙa sun haɗa. Ɗaya daga cikin abubuwan da aka sani sunada amfani da kwayar cutar ta amfani da shi ne, ta hanyar musanya yawan kwayoyin halitta da kuma samar da allura a cikin tsoka. Low vitamin D yana haɓaka da rage ƙarfin tsoka a cikin tsofaffi, kuma an samo karin bitamin D don inganta ƙarfin tsoka da daidaituwa.
Tabbatar da Dama Dama na Vitamin D
An samo ƙananan matakan bitamin D wanda ke da iyaka a cikin Amurka da Kanada.
Kadan 'yan abinci da yawa sun ƙunshi bitamin D kuma samun matakan da suka dace ta hanyar hasken rana zai iya zama da wahala, dangane da inda kake zama, lokacin ciyarwa waje, da launin ka. Ƙararruwar rana ta ɗaukar nauyin lalacewar fata da hadarin ciwon daji na fata.
Kwananyar yau da kullum na karin kariyar bitamin D3 (wanda shine nau'in halitta na bitamin kuma yana da kari, mafi inganci mafi inganci fiye da bitamin D2), wani zaɓi mai kyau don yawancin mutane. Kamar yadda shawara ta kimiyyar kimiyya ta nuna, yana nufin matakin jini na 30 zuwa 45 ng / ml. Ga yawancin mutane, wannan yana nufin karawa da kimanin 1000 zuwa 2000 IU na bitamin D kowace rana.
> Sources:
> Bjelakovic G, Gluud LL, Nikolova D, da al: Vitamin D ƙarin rigakafi don rigakafin mace-mace a cikin manya. Cochrane Database Syst Rev 2014; 1: CD007470.
> Moukayed M, Grant WB: Tsarin kwayoyin halitta tsakanin bitamin D da rigakafin ciwon daji. Kayan abinci 2013; 5: 3993-4021.
> Sempos CT, Durazo-Arvizu RA, Dawson-Hughes B, et al. Shin akwai wani haɗin J-shaped jinsin tsakanin 25-hydroxyvitamin D da dukkanin lalacewa? Sakamako daga wakilin kasar Amurka NHANES. J Clin Endocrinol Metab 2013, 98: 3001-3009.
> Bischoff-Ferrari HA. Vitamin D da haɗin rigakafin. Rheum Dis Clin North Am 2012, 38: 107-113.
> Halfon M, Phan O, Teta D. Vitamin D: nazari game da tasirinsa akan ƙarfin tsoka, hadarin lalacewar, da kuma rashin ƙarfi. Sabunta Rayayyun Halitta a cikin 2015, 2015: 953241.