Momwe Mungasankhire Vitamini D Wabwino Kwambiri

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Osachepera 77 peresenti ya achikulire aku America ali ndi mavitamini D ochepa, malinga ndi kafukufuku mu JAMA Mankhwala Amkati -ndipo akatswiri ambiri amakhulupirira kuti zofooka ndizofala kwambiri nthawi yachisanu, khungu lathu silimawonekera padzuwa. Ndilo vuto, chifukwa kuchepa kwa "vitamini wa dzuwa" kumalumikizidwa ndi zotsatira zowopsa, kuphatikiza mafupa ofewa, kusokonezeka kwa nyengo komanso chiopsezo chowonjezereka cha kufa ndi matenda monga khansa ndi matenda amtima.

Kukonzekera kosavuta? Zowonjezera. (Bonasi: Angathenso kulimbikitsa masewera olimbitsa thupi.) Koma si mapiritsi onse a vitamini D omwe amapangidwa mofanana, monga momwe kuwunika kwaposachedwa kwa zinthu za 23 zokhala ndi vitamini D zochitidwa ndi kampani yodziyesa yodziyimira payokha ConsumerLab.com idapeza. (Maonekedwe owerenga amatha kupeza lipoti la maola 24, lomwe nthawi zambiri limakhala pansi pa paywall, apa.) Chifukwa chake tidafunsa Purezidenti wa ConsumerLab.com a Tod Cooperman, MD, momwe tingawone zosankha zotetezeka, zothandiza kwambiri kunja uko.

Lamulo #1: Kumbukirani, zambiri sizikhala bwino nthawi zonse

Choyamba choyamba: Inde, ndizovuta kupeza vitamini D m'nyengo yozizira ndipo inde, zoperewera zimakhala ndi zotsatira zowopsya, pamene zowonjezera zimakhala ndi zomveka bwino (monga kuchepetsa kulemera, kwa chimodzi). Koma kupeza vitamini D wochuluka kungakhale kovulaza, akutero Cooperman. Iye akuti kubetcha kwanu kotetezeka kwambiri ndikuti mayeso anu a vitamini D ayesedwe musanasankhe mlingo. Mpaka momwe mungathere, pewani kumwa ma IU opitilira 1,000 patsiku ndipo samalani ndi zizindikilo za vitamini D kawopsedwe, monga nseru ndi kufooka.

Lamulo # 2: Fufuzani chiphaso chachitatu

Lipoti la ConsumerLab.com linapeza kuti zowonjezera zowonjezera zili ndi vitamini D wochuluka kuposa 180 peresenti kuposa malemba awo, omwe-monga Cooperman adanena pamwambapa-akhoza kuonjezera chiopsezo chanu cholemetsa. Kafukufuku wina wofalitsidwa mu JAMA Mankhwala Amkati adapeza zofanana, ndipo olemba kafukufukuyo adakonza zosavuta: Fufuzani mabotolo a vitamini D kuti mupeze chidindo chotsimikizira cha USP, chomwe chikuwonetsa kuti chowonjezeracho chidayesedwa mwakufuna kwawo. Mapiritsiwa adalemba ndalamazo molondola kwambiri.

Lamulo # 3: Sankhani zakumwa kapena zisoti za gel

Pali chiwopsezo chaching'ono choti makaputsi (mapiritsi okutidwa - amakhala olimba kwambiri) sangapatuke m'mimba mwako, zomwe zimalepheretsa kuchuluka kwa vitamini D komwe mumayamwa, akutero Cooperman. "Koma si vuto ndi makapisozi, ma gel osalala, zakumwa, kapena ufa." (Zomwe mumadya mukamamwa zimakhudzanso kuyamwa. Kodi Mukugwiritsa Ntchito Chowonjezera Chanu cha Vitamini D Molakwika?)

Lamulo #4: Pitani ku vitamini D3

Pali mitundu iwiri ya vitamini D-D2 ndi D3 yowonjezera. Cooperman amalimbikitsa kupita ndi omaliza, chifukwa ndi mtundu wa D womwe umapangidwa mwachilengedwe ndi khungu lathu motero ndikosavuta pang'ono kuti thupi lizitha. Ngati ndinu wamasamba, komabe, mungakhale bwino kusankha D2, chifukwa imapangidwa pogwiritsa ntchito yisiti kapena bowa; D3 nthawi zambiri amapangidwa ndi ubweya wothiridwa wa nkhosa.

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