Vitamin Dyude eettavum pradhanappetta 5 gunangal

Shareerathinte arogyavum pravarthanavum mechappeduthuvan avashyam aaya onnanu vitamin D. Iva ellukale balamullath aakkukayum, mamsa peshikalude aarogyam mechappeduthukayum cheyyunnathu koodathe pala rogangalil ninnum ningalude shareerathe rakshikkukayum cheyyunnu. Nirbagyavashal nammalil palarkkum avashyathinulla vitamin D labikkunnilla, vitamin Dyude aparyapathada ulla aalukalude ennam valare kooduthalanu. Ivayude aparyapthatha ningalude gymmile pravarthanatheyum karyamayi badikkum. Athukondundu thanne iva avashyathinu labhikkunnu enn urappakkendathu und. Vitamin Dyude eettavum pradhanappetta 5 gunangalum, avayekurich ningal arinjirikkenda mattu karyangalum thazhe koduthirikkunnu.

Vitamin Dyude eettavum pradhanappetta 5 gunangal

1. Balamulla ellukal

Ellukalude balathinu calcium avashyamanu. Calcium ellukalude arogyam mechappeduthukayum, bone mineral density vardhippikkukayum cheyyunnu. Ellukal calcium aagiranam cheyyunnathinu vitamin D avashyamanu. Shareerathinu aavashyamaya vitamin D labhikkathe varumbol ellukalkku calcium aagiranam cheyyuvan sadikkuka illa. Ithu oduvil calcium ellukalil ninnum valichedukkunnathinu karanam aakunnu. Ingane calcium shegharikkukayum, valichedukkukayum cheyyunnathu ellukale balaheenamakkunnu, ithu ellu odiyunnathinum karanam aakum.

 

2. Mamsa peshikalude arogyam mechappeduthunnu

Vitamin Dyude aparyapthatha mamsa peshikalude arogyathe badikkum. 20- 30 vayasulla 70 shathamanam purushanmarilum vitamin D yude alavu avashyathilum kuravu aanenn padanangal kaanikkunnu. Vitamin Dyude aparyapthatha mamsa peshikale balaheenam aakunnathu kondu thanne iva avashyathinu labhikkunnu ennu urappu varuthuka.

 

3. Cardiovascular rogangalil ninnum samrakshikkunnu

Vitamin D calciuthinte aagiranam vardhippikkuka maathram alla hridayathe samrakshikkukayum cheyyunnu. Shareerathil vitamin D aparyaptham aakumbol uyarnna raktha sammarddam, hridrogam, hridayaaghaadham ennivaykkulla sadhyatha vardhikkunnu. Vitamin D hridayathinte arogyam mechappeduthuvan sahayikkunnu.

 

4. Type 2 diabetes (prameham) varan ulla sadyatha kuraykkunnu

Type 2 prameham naaddikalude kshayam, hridrogam, kidney failure, kazhcha shakthikku varunna thakaraarukal ennivaykku karanam aakunnu. Vitamin D type 2 prameham kuraykkuvan sahayikkunnu ennu padanangal theliyikkunnu. Shareerathil uyarnna alavil vitamin D ulla aalukalk, type 2 diabetes varan ulla apakada sadyatha 38 shathamanam kuranjathaayi ee padanangal kanikkunnu.

 

5. Cancer varan ulla sadyatha kuraykkunnu

Vitamin D cancer (breast cancer, ovarian cancer, prostate cancer etc) varan ulla sadyatha kuraykkunnu enn padanangal kaanikkunnu. Vitamin D cancer cellukalude (koshangal) valarcha thadayunnu. Ithu calciuthinte aagiranam vardhippikkunnathodu oppam metastasis (cancer oru avayavathil ninnum mattonnilek pakaruka) kuraykkukayum cheyyunnu.

 

Vitamin Dyude Aparyapthada (vitamin D deficiency)

Vitamin Dyude aparyapthatha ellinteyum mamsa peshikaludeyum arogyathe badikkum. Ithu koodathe vitamin Dyude kurav cancerum pramehavum polulla rogangal varan ulla sadyatha vardhippikkunnu.

9 – 60 vayass ulla aalukalk divasavum 600 IU vitamin D labikkanam ennanu Institute of Medicine Food and Nutrition Board shuparsha cheyyunnath. Divasavum kuranjath ithra alavu vitamin D ningalkku labhikkunnu ennu urappu varuthuka.

Vitamin Dyude Srothassukal (sources of vitamin D)

Vitamin Dyude eettavum pradhanappetta srothassukal thazhe koduthirikkunnu. Ivayiloode ningalkku divasavum avashyathinu vitamin D labhikkunnu enn urappuvarutham.

Sooryan

Vitamin D labhikkuvan ulla eettavum eluppamaya vazhi aan sooryaprakasham elkkuka ennathu. Nammude charmathil UVB rashmikal elkumbol previtamin D roopappedunnu, avide ninn athu karalileek ethukayum vitamin D aayi parinamikkukayum cheyyunnu. Ingane charmathil nadakkunna ulpadanam 10-15 minute kond poorthiyavunnu, ithu charmathinte nirathe aashrayichirikkum (irunda niram ullavar kooduthal neram sooryaprakasham elkendathund).

Aaharam

Aavashyathinu vitamin D labhikkunnu enn urappakkan ulla mattoru margam aan aaharam. Adiga aaharangalilum dharalamaya alavil vitamin D illengilum; paalilum, muttayilum, sasyangalilum, chila malsyangalilum iva vyathyasthamaya alavil kaanappedunnu. Vitamin Dyude aparyapthatha kuraykkuvan aayi ippol vitamin D chertha pala aaharangalum labyam aan; paal, bread, dhanyangal enniva aan ivayil chilath.

Supplements

Multivitamin supplementukal kazhikkunna vazhi ningalk aavashyam ulla vitamin D maathram alla mattu vitaminukalum labhikkum. Adika multivitamin supplementukalilum kuranjath 600 IU vitamin D adangiyittund; palathilum 1000 muthal 2000 IU vare adangiyittund. Thanuppu kalath surya rashmikal kuravayath kondu thanne, ee samayath supplementukal valare pradhanam aan. Divasena kuranjath 600 IU vitamin D labhikkunnu enn urappakkuka. Ningalude arogyavum pravarthanavum mechappeduthuvan ee vitamin aavashyam aan.