I-Vitamin D yenza imisebenzi eminingi ebalulekile emzimbeni wakho. Kubalulekile ekutheni amandla amathanga, ukukhula kwamangqamuzana nokukhiqiza, ukuzivikela komzimba kanye nempilo ye-neuromuscular. Kuyinto yokulwa nokuvuvukala. Ngaphandle kwe-vitamin D, umzimba wakho awukwazi ukuthatha i-calcium kahle.
Amazinga aphansi okuthiwa i-vitamin D ahlanganiswe ne-rickets (ezinganeni), ukugaya i-osteoporosis kubantu abadala. Izimpawu zokuntuleka zingabandakanya:
- Izinkinga zokucabanga
- Ubuhlungu be-bone, ukuthambekela, noma ukubhala
- Ubuhlungu besisu nobubuthakathaka
- Ukukhathala okungaqondakali
Kodwa-ke, abantu abaningi abangenayo i-vitamin D abanakho izimpawu ezibonakalayo.
Izinto ezithinta u-vitamin D ukuntuleka zihlanganisa:
- Ilanga elingafanele, kusukela esikhathini esincane kakhulu ngaphandle noma ukusetshenziswa kwe-sunscreen
- Ukukhuluphala
- Isikhumba esimnyama esikhanyayo
- Izimo zezokwelapha ezivimbela ukugaya kahle noma ukungena
Lezi zimo zezokwelapha zingase zibandakanye i- fibromyalgia (i-FMS) nesifo esingapheliyo sokukhathala ( ME / CFS ). Asisazi ukuthi kungani, kodwa ucwaningo lubonisa ukuthi abaningi abangamaphesenti angu-25 abantu abanezimo banamazinga aphansi e-vitamin D. Ukwengeza, izithako ze-vitamin D zingase zibe ukwelashwa okuphumelelayo kwezinye zezimpawu zabo eziningi.
I-FMS ne-ME / CFS iyakholelwa ukuthi ixhunyaniswe nokungajwayelekile ohlelweni lwesimiso esiphakathi (CNS), olwenziwe ubuchopho kanye nekholomu yomgogodla. I-Vitamin D ibalulekile ezindaweni eziningana ze-CNS, kufaka phakathi:
- Izifunda eziningi zobuchopho, kuhlanganise neziningi ezithinta ukulawulwa kobuhlungu
- Umsebenzi we-neurons (amangqamuzana ebuchopho)
- umsebenzi wama-glial cell (uhlelo lokusekela ubuchopho lwama-neurons)
I-Vitamin D iyakholelwa ukuthi idlala indima ebalulekile ekuthuthukiseni ubuchopho, ukuba ibe ngumlawuli wezinzwa, ukukhuthaza ukukhula kwesibindi, nokuba nemiphumela yokuvikela izinzwa.
Ukuntuleka kwe-Vitamin D kanye nokwengeza kungadlala indima ekhethekile kulezi zimo.
I-Vitamin D ne-Fibromyalgia
Ucwaningo olukhulayo lubonisa ukuthi amazinga aphansi e-vitamin D angaxhunyaniswa nezimpawu eziningi ze-FMS nokuthi ukukhulisa amazinga kunganciphisa lezi zimpawu.
I-FMS ixhunyaniswe namazinga aphezulu ama-molecule akhuthaza ubuchopho ukuba basize ngokufunda nokugxila. Kodwa-ke, ucwaningo lubonisa ukuthi asinakho okwanele ama-molecule ahambelana nezinto ezinciphisa izinto kamuva.
Lokho kungasishiya esimweni esiphezulu sokuthi umsindo ukhulu kakhulu, izibani zikhanya kakhulu , futhi siyakunconywa ngokulayisha ngokweqile .
I-Vitamin D iyakholelwa ukuthi iyasiza ukuzolahla ubuchopho, ngakho-ke ukuntuleka okungase kube nomthelela ekuphefumulweni komzimba nokuxhaswa kungasiza ekunqobeni uphawu.
I-Vitamin D nayo ikholelwa ukuthi ilwa nokuvuvukala. Kuze kube manje, asazi indima eqondile yokuvuvukala ku-FMS , kodwa iningi lethu liye laphakamisa ngokuphawulekayo umaki wokuvuvukala, kanti abanye abacwaningi bakholelwa ukuthi ukuvuvukala kuyingxenye yesimo.
Okungenani isifundo esisodwa sibonisa ukuthi abantu abasebenzisa i-vitamin D abadinga ukuphulukiswa kabuhlungu kaningi ngokweqile njengabantu abangenalutho. Uma lokhu kuntuleka kuvamile ku-FMS, kungasiza ukuchaza ukuthi kungani izidakamizwa zivame ukuba nomthelela omncane ebuhlungu bethu.
I-Vitamin D ne-Chronic Fatigue Syndrome
Amazinga aphansi e-vitamin D ahlobene nokukhathala ngokujwayelekile, kodwa asikaqondi ukuthi iyiphi indima abangayidlala ngayo ezinhlobonhlobo zokukhathala esizibona ku-ME / CFS. Nokho, sifunda ngemiphumela ethize engasiza ekunciphiseni izimpawu.
Kulesi sifo, ukutholakala kwevithamini D kuhloswe ukuze kukwenze kube lula ukutheleleka futhi kuphakame ingozi yokutheleleka okunzima. Lokhu kungaphezulu kweengozi oyithwala ngenxa yesimiso sokuzivikela esingavamile sikaMe / CFS.
Ukuvutha kungase kubambe iqhaza elibalulekile eM ME / CFS , kanti ukutholakala kwevithamini D kuyasolwa ngokushayela ukuvutha.
Olunye ucwaningo lubonisa ukuthi lokhu kulahlekelwa kungase kuhileleke ekucindezelekeni kwe-oxidative (OS) nokukhubazeka kwe-mitochondrial (MD), okuyinto abanye abacwaningi bacabanga ukuthi kuyindlela ebalulekile ye-ME / CFS.
Isilinganiso
Abanye ochwepheshe be-FMS ne-ME / CFS batusa phakathi kuka-1000 kuya ku-2,000 IU ka-vitamin D nsuku zonke.
Lokho kudlulela kakhulu izincomo zeNational Institutes of Health ezingu-600 IU / usuku kubantu abadala abaningi. Kodwa-ke, ukutholakala kwakamuva mayelana nokubaluleka kwe-vitamin D yempilo yonke kuyashintsha imibono mayelana nokuthi kungakanani okwanele.
Ngaphambi kokunquma ukuthi kufanele uthathe u-vitamin D okungakanani, udokotela wakho angathanda ukuthi ube nokuhlolwa kwegazi ukuhlola amazinga akho. Uma unesidingo esikhulu, angase anikeze i-ultra-high dose umthamo ohlose ukusimamisa amazinga akho, ulandelwe umthamo wesondlo omncane uma usuphakathi kwemingcele evamile.
Ukudla kwakho
Uma ukhetha ukuthola i-vitamin D ngokusebenzisa ukudla esikhundleni noma ngaphezu kokungenelela, kulula ukwenza.
I-Vitamin D iyatholakala ngokwemvelo ku:
- Amaqanda
- Ushizi waseSwitzerland
- Ezinye izinhlobo zezinhlanzi, kubandakanya i-salmon, i-mackerel, i-tuna ne-sardines
Uyithola futhi kusukela ekushiseni kwelanga, ngakho nje ukwandisa isikhathi sakho ngaphandle kungasiza. Ngaphezu kwalokho, abenzi bokudla bengeze uketshezi nobisi, okwakwenziwa ekuqaleni ukusiza ukuvimbela izibhamu ezinganeni.
Okuqhamuka uma udla imishanguzo
Njengezo zonke ezinye izithako, i-vitamin D ingabangela imiphumela emibi engadingeki. Eqinisweni, i-vitamin D eningi ingaba yingozi.
Imiphumela emibi engaba khona ihlanganisa:
- I-nausea
- Ukuvota
- Isifiso esibi
- Ukuqokwa
- Ukungabi namandla
- Ukulahlekelwa kwesisindo
Futhi, qiniseka ukufaka udokotela wakho engxoxweni yokuthi u-vitamin D ulungile kangakanani.
Imithombo:
I-Karras S, i-Rapti E, i-Matsoukas S, i-Kotsa K. I-Vitamin D e-Fibromyalgia: I-Causative noma ididisa ukuqhutshwa kwezinto eziphilayo? Amakhemikhali. 2016 Jun 4; 8 (6). i-pii: E343.
UMorris G, no-Anderson G, uGalecki P, et al. Ukubuyekezwa okulandayo ngokufana nokungafani phakathi kwe-myalgic encephalomyelitis / chronic tiredness syndrome (ME / CFS) nokuziphatha kokugula. Imithi ye-BMC. 2013 Mar 8; 11: 64.
UMorris G, uBerk M. Imigwaqo eminingi ekusebenziseni ukukhubazeka kwe-mitochondrial ezinkingeni ze-neuropmune neuropsychiatric. Imithi ye-BMC. 2015; 13: 68.
I-Institutes kaZwelonke yezeMpilo eHhovisi leziNsiza zeDiari. "I-Vitamin D: Iphepha Lokusebenza Labasebenzi Bezempilo"
I-turner MK, i-Hooten WM, i-Schmidt JE, et al. Ukuqhathaniswa kanye nama-correlates omtholampilo we-Vitamin D Ukungalingani phakathi kweziguli ezinezinhlungu eziphuthumayo. I-Pain Journal. 2008 Nov; 9 (8): 979-84.