Kodi Muyenera Kugwiritsa Ntchito Vitamini D Kusamalira Makhungu?

Zamkati

• Momwe Mungapezere Vitamini D Wokwanira
• Kuchokera Kuwonetsero kwa Dzuwa
• Kudzera Zakudya Zanu
• Momwe Vitamini D Imapindulira Khungu Lanu
• Vitamini D Wabwino Kwambiri Wogulitsa Vitamini D
• Onaninso za

Mwina mudamvapo izi kale, koma thupi lanu limafunikira vitamini D pakhungu ndi mafupa athanzi. Kaya m'nyengo yozizira (kapena coronavirus quarantine) mwathira m'nyumba kapena mukugwira ntchito muofesi yopanda kuwala kwachilengedwe, mwina mungakhale mukuganiza ngati muli pachiwopsezo cha kusowa kwa vitamini D. Ndipo ngati magawo anu atsika, mutha kukhala mukufunafuna njira zokuwonjezerani kuwonekera kwanu - ngati ndi kudzera mu zowonjezera, kusintha zakudya zanu, kapena kungotsegula mawindo ndi makatani muli mkati.

Popeza vitamini C ndi vitamini E zonse zakhala zotchuka posamalira khungu m'zaka zaposachedwa, mwina mwakumana ndi ma seramu ndi mafuta odzitama ndi vitamini D. vitamini dzuwa. Ganizirani: momwe mungapezere vitamini D wokwanira kuti mukhale ndi thanzi labwino, momwe limapindulira khungu lanu, ndikugawana zomwe amasankha pazakudya zabwino kwambiri za vitamini D zowonjezerapo zida zanu zokongola. (Zogwirizana: 5 Ngozi Zachilendo Zaumoyo Wamagawo Ochepera a Vitamini D)

Momwe Mungapezere Vitamini D Wokwanira

Kuchokera Kuwonetsero kwa Dzuwa

Kupeza mlingo wa vitamini D ndikosavuta monga kutuluka panja — mwamphamvu. Khungu lanu likhoza kutulutsa mtundu wina wa vitamini D chifukwa cha kuwala kwa ultraviolet (kapena kuwala kwa dzuwa!), akutero Rachel Nazarian, M.D., dokotala wadermatologist wa ku New York komanso mnzake wa ku American Academy of Dermatology.

Koma motani ndendende izi zimagwira ntchito? Kuwala kwa UV kumagwirizana ndi mapuloteni pakhungu, ndikusandutsa vitamini D3 (vitamini D), akutero Mona Gohara, MD, wothandizirana ndi zamankhwala ku Yale School of Medicine. Osati kupeza ~ nayonso ~ science-y, koma mapuloteni amenewo pakhungu atasandulika kukhala otsogola a vitamini D, amayenda mthupi lonse ndikusandulika mawonekedwe ofunikira (ie othandiza!) Ndi impso, akuwonjezera Joshua Zeichner, MD, director of cosmetic and research of dermatology ku Mount Sinai Hospital ku New York City.(Fyi, mapindu a vitamini Dwa ndi chifukwa chake muyenera kutenga michere mozama kwambiri.)

Ngati mwayamba kumene kukhala ndi moyo wapakhomo (chifukwa cha nyengo, kusintha kwa ntchito, kapena, mwina mliri wapadziko lonse), nkhani yabwino ndiyakuti mumangofunika kuwala kwadzuwa tsiku ndi tsiku kuti mukhale ndi vitamini wokwanira. D, akutero Dr. Gohara. Choncho, ayi, simuyenera kuotcha kapena kuthera maola ambiri panja kuti mutulutse milingo ya vitamini D yokwanira, akutero Dr. Zeichner. Khulupirirani kapena ayi, mphindi 10 padzuwa masana ndizomwe mukufuna.

Dziwani kuti ngati mukupita panja koyamba kanthawi, musaganize kuti mutha kungosiya SPF kuti mulowetse dzuwa lomwe likufunika kwambiri. Dr. Zeichner anafotokoza motero Dr. Zeichner. Izi zikunenedwa, muyenera kukhalabe mukugwiritsa ntchito SPF ngati mukukhala mkati ndikugwira ntchito kunyumba. "Ngakhale kuwala kwa UV kumalowa pagalasi lazenera, ndi cheza cha UVA (chomwe chimapangitsa kukalamba msanga msanga, monga mizere yabwino, makwinya, ndi mawanga a dzuwa) omwe amalowa mkati mwagalasi, osati UVB (omwe amachititsa kutentha kwa dzuwa komanso khansa yapakhungu). Mutha kuwonetsedwa ndi kuwala kwa UVB ngati mutatsegula zenera lanu, "akutero. (Psst, nazi zina mwazabwino kwambiri zoteteza dzuwa kumaso kuti musunge.)

Chofunikanso kudziwa, ngati muli ndi khungu lofiirira, mumakhala ndi vuto la vitamini D, akutero Dr. Gohara. Izi ndichifukwa cha melanin yanu yokhazikika (kapena khungu lachilengedwe), lomwe limachepetsa khungu kuti likhale ndi vitamini D poyang'ana kuwala kwa dzuwa. Ngakhale sichinthu chodetsa nkhawa, a Dr. Gohara amalimbikitsa kuti muzisamalira mosamala chaka chilichonse ndi dokotala wanu.

Kudzera Zakudya Zanu

Njira ina yomwe mungatsimikizire kuti mukupeza vitamini D yokwanira ndi zomwe mukuyika ku thupi lanu. Dr. Nazarian ndi Dr. Gohara onse amalimbikitsa kuti muyang'ane zakudya zanu ndikuwonetsetsa kuti mukudya zakudya zokhala ndi vitamini D monga nsomba, mazira, mkaka, ndi madzi a lalanje. Sizikudziwika bwinobwino kuchuluka kwa vitamini D komwe munthu aliyense amafunikira—amasiyana malinga ndi zakudya, mtundu wa khungu, nyengo, ndi nthawi ya chaka—koma munthu wamkulu wosapereŵera ayenera kukhala ndi 600 International Units (IU) patsiku pazakudya zawo. malinga ndi National Institutes of Health.

Muthanso kulingalira za mavitamini D owonjezera ngati magawo anu ndi ocheperako. Dr. Zeichner akulangiza kulankhula ndi dokotala musanayese chirichonse-ndipo ngati katswiri wa zachipatala akupatsani kuwala kobiriwira, onetsetsani kuti mutenge chowonjezera ndi chakudya chamafuta kuti mutenge bwino (monga vitamini D ndi vitamini wosungunuka mafuta), akuwonjezera. . Ngati mwangoyesedwa kumene ndikuphunzira kuti mulibe vitamini D, mungathenso kuyamikiridwa kuti simukudya zakudya zopatsa thanzi mukamayika kwaokha, ndipo Dr. Zeichner akuti multivitamin yokhala ndi vitamini D ikhoza kukhala yankho labwino . (Mukalandira chilolezo kuchokera ku doc ​​yanu, onani malangizo awa momwe mungasankhire vitamini D wowonjezera wabwino.)

Momwe Vitamini D Imapindulira Khungu Lanu

Ngakhale kuti vitamini D ndi yofunikira ku chitetezo cha mthupi lanu komanso thanzi lanu lonse, kuperewera kungakhale ndi zotsatira zoipa pa khungu lanu. Ngati mwakhala mukufunafuna njira zowonjezera mavitamini D-ngakhale atakhala chifukwa chanji-mwina mwakumana ndi mankhwala am'mutu a vitamini D.

Udindo wophunziridwa kwambiri wa vitamini D wapamutu ndi ngati anti-yotupa, womwe umagwiritsidwa ntchito pochiza matenda a khungu, monga psoriasis, akutero Dr. Gohara. Ilinso ndi ma antioxidant komanso anti-okalamba mapindu, kuthandiza kukonza kuchuluka kwa maselo ndikuchepetsa kuwonongeka kwaulere, akuwonjezera Dr. Nazarian. Komabe, onse aŵiri Dr. Gohara ndi Dr. Nazarian amavomereza kuti ma seramu am’mwamba, mafuta, ndi zopaka mafuta sizikwanira kuonjezera mlingo wa vitamini D—kutanthauza, mosasamala kanthu za kuchuluka kwa mankhwala a vitamini D amene mungawonjezere pa chizoloŵezi chanu chosamalira khungu, si njira yoyenera kapena yothandiza yopititsira patsogolo magazi a vitamini D ochepa. Muyenera kumwa mankhwala owonjezera kapena kuwonjezera kuchuluka kwa vitamini D kudzera pazakudya zanu, atero Dr. Gohara. (Zogwirizana: Zizindikiro Zochepa za Vitamini D Zomwe Aliyense Ayenera Kudziwa)

Vitamini D Wabwino Kwambiri Wogulitsa Vitamini D

Ngati mumakonda kuchepa kwa vitamini D poyambira, kukhala m'nyumba kwa nthawi yayitali ndikukhala kwaokha kwa COVID-19 kungakhale vuto - monga momwe milingo imatsika nthawi yachisanu, atero Dr. Nazarian. Ngakhale mankhwala apakhungu sangakhale kubetcherana kwanu kwabwino (kachiwiri, mungafune kukambirana zowonjezera pakamwa kapena kusintha zakudya ndi dokotala), zinthu zosamalira khungu zodzaza ndi vitamini D zimapatsabe phindu lalikulu pankhani yokalamba. ndi zotsatira zake, akuwonjezera. Chifukwa chake, yang'anani zinthu zodzikongoletsera za vitamini D zomwe zingathandize kuteteza khungu, kuchepetsa kutupa kapena kutupa, ndikuchepetsa mizere yabwino ndi makwinya.

Murad NAC-Vitamini kulowetsedwa Mafuta (Buy It, $73, amazon.com): "Kuphatikiza pa vitamini D, mankhwalawa ali ndi mafuta otonthoza achilengedwe ndi mafuta acids kuti ateteze ndi kukhetsa khungu lakunja," akutero Dr. Zeichner. Kuti mugwiritse ntchito, yeretsani khungu ndikuumitsa, ndipo tsatirani popaka mafuta opepuka awa kumaso, khosi, ndi pachifuwa.

Mario Badescu Vitamini A-D-E Neck Cream (Buy It, $20, amazon.com): Chosankha cha Dr. Nazarian, moisturizer iyi imaphatikiza hydrating hyaluronic acid ndi batala wa cocoa ndi mavitamini - kuphatikiza vitamini D - kuti mugwiritse ntchito zambiri zoletsa kukalamba. Pomwe amapangidwira khosi, akuwonetsa kuti nkhope yanu itha kupindulanso ndi kapangidwe kake kwamphamvu, chifukwa imathandizira kufewetsa ndi kuchepetsa mizere yabwino ndi makwinya.

Chikondi Chimodzi Chachilengedwe Vitamini D Misture Mist (Buy It, $ 39, dermstore.com): Utsi uwu umapeza vitamini D kuchokera kuchotchi cha bowa cha shiitake, chomwe chimathandiza kupititsa patsogolo ma cell, kuchepetsa kutupa, kukulitsa chotchinga cha khungu, akufotokoza Dr. Zeichner. Spritz kamodzi kapena kawiri musanapake mafuta pankhope panu, ma seramu, ndi zonunkhira, kuti zizilowerera pakhungu.

Drunk Elephant D-Bronzi Antipollution Sunshine Serum (Buy It, $36, amazon.com): Kupereka kuwala kwa bronzy, seramu iyi imatetezanso ku kuipitsidwa ndi ma radicals aulere pakhungu lachinyamata. Kuphatikiza apo, ili ndi chronocyclin, peptide (kumasulira: mtundu wa mapuloteni omwe amathandizira ma cell kulumikizana ndikuwongolera machitidwe amtundu) omwe amatsanzira phindu la antioxidant ya vitamini D. Momwemo? Amagwiranso chimodzimodzi ndi michere pakhungu yomwe imasintha kuwala kwa dzuwa kukhala vitamini D masana, kenako ndikuthandizira kukonzanso maselo usiku, atero Dr. Nazarian.

Herbivore Botanicals Emerald Deep Moisture Glow Mafuta (Buy It, $ 48, herbivorebotanicals.com): Mafuta onunkhirawa amawumitsa kuuma, kufiira, ndi kufiira, ndipo ndiotetezeka pamitundu yonse ya khungu, makamaka yomwe imakhala ndi ziphuphu. Mbeu za hemp ndi squalane zimafewetsa khungu lakunja ndikudzaza ming'alu pakati pa maselo a khungu, pomwe bowa wa shiitake amathandizira kupereka vitamini D woziziritsa, adatero Dr. Zeichner.

Zelens Mphamvu D High Potency Provitamin D Chithandizo Chakuchepa (Buy It, $ 152, zestbeauty.com): Dr. Nazarian ndiwonso wokonda seramuyi chifukwa ndi yopepuka ndipo amabwera ndi chozembera kuti chizigwiritsidwa ntchito mosavuta. Ngakhale mtengo wake ulidi wothinana, izi zimadzaza khungu, zimateteza kuzinthu zopanda ufulu, ndikuchepetsa mawonekedwe amizere ndi makwinya.

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