{"id":5084,"date":"2024-11-14T12:37:10","date_gmt":"2024-11-14T09:37:10","guid":{"rendered":"https:\/\/kindora.com\/?post_type=nutrient&#038;p=5084"},"modified":"2024-12-16T19:05:04","modified_gmt":"2024-12-16T16:05:04","slug":"vitamina-d","status":"publish","type":"nutrient","link":"https:\/\/kindora.com\/ro\/nutrienti\/vitamina-d\/","title":{"rendered":"Vitamina D"},"content":{"rendered":"\n    <div id=\"block_91e5d4a556a17edaa54208d7ce26b8b0\" class=\"align wp-block-custom-blocks-main-nutrient\">\n\n\t\n<div class=\"grid grid-cols-12 space-x-4 space-y-8 pb-5 mb-8\">\n\t<div class=\"col-span-12 lg:col-span-6 order-1 lg:order-1\">\n\t\t<img loading=\"lazy\" decoding=\"async\" width=\"550\" height=\"550\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-550x550.jpg\" class=\"attachment-hero-slider size-hero-slider wp-post-image\" alt=\"\" srcset=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-550x550.jpg 550w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-300x300.jpg 300w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-1024x1024.jpg 1024w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-150x150.jpg 150w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-768x768.jpg 768w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-30x30.jpg 30w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-50x50.jpg 50w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-500x500.jpg 500w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-295x295.jpg 295w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-265x265.jpg 265w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-270x270.jpg 270w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-250x250.jpg 250w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D-540x540.jpg 540w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-ce-contin-Vitamina-D.jpg 1080w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/>\t<\/div>\n\n\t<div class=\"col-span-12 lg:col-span-6 order-2 lg:order-2 lg:pe-6 flex flex-col justify-center\">\n\t\t<h1 class=\"mb-4\">Vitamina D<\/h1>\n\n\t\t<div class=\"mb-4\">\n\t\t\t<p>Putem s\u0103 o consider\u0103m un antrenor personal, care se implic\u0103 \u00een dezvoltarea armonioas\u0103 a mu\u0219chilor \u0219i oaselor. Mai mult de at\u00e2t, e gata oric\u00e2nd s\u0103 lase echipamentul de sport \u0219i s\u0103 te ajute \u00een combaterea infec\u021biilor \u0219i a viru\u0219ilor prin for\u021ba antioxidant\u0103. Vitamina D particip\u0103 activ la men\u021binerea sistemului nostru imunitar, \u0219i f\u0103r\u0103 ea, corpul ar avea de suferit. Dincolo de asta, acest nutrient este prietenul care \u00ee\u021bi e al\u0103turi atunci c\u00e2nd sup\u0103rarea devine ap\u0103s\u0103toare \u0219i te \u00eencarc\u0103 cu energie optimist\u0103, datorit\u0103 rolului s\u0103u fascinant de a influen\u021ba nivelul de serotonin\u0103, care ne aduce o stare de spirit mai bun\u0103.<\/p>\n<p>Descoper\u0103 al\u0103turi de noi cum ajut\u0103 vitamina D \u00een func\u021bionarea propice a organismului \u0219i ce putem face pentru a nu o l\u0103sa s\u0103 plece din via\u021ba noastr\u0103.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n\t<div class=\"acf-innerblocks-container\">\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n    <div id=\"block_14149063c9977edec2e146964b011dc3\" class=\"floating-nav-container lg:right-0 lg:left-auto lg:sticky lg:pb-3 lg:top-[125px] align wp-block-custom-blocks-floating-page-nav\">\n\n            <div class=\"floating-nav-section border border-light-gray bg-white rounded-md overflow-hidden mb-0 lg:sticky lg:top-0 z-[900]\" data-section-type=\"desktop-open\">\n            <button class=\"floating-nav-header w-full flex items-center justify-between px-5 py-2 lg:py-4 bg-white text-left cursor-pointer lg:cursor-auto outline-none\" aria-expanded=\"true\">\n                <span class=\"text-lg font-semibold\">Cuprins<\/span>\n                <svg class=\"arrow-icon flex-shrink-0 lg:hidden\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path d=\"M6 9L12 15L18 9\" stroke=\"#D5D5D5\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" \/>\n                <\/svg>\n            <\/button>\n\n            <div class=\"floating-nav-content bg-white pl-5 pr-5 mr-6 lg:p-0 lg:m-0\">\n                <div class=\"floating-nav flex flex-col\">\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#rol\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Rolul \u00een organism                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#surse\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Surse                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#beneficii\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Beneficii                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#deficienta\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Deficien\u021ba                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#excesul\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Excesul                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#interactiunea\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Interac\u021biunea cu alte suplimente \u0219i medicamente                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#grupuri\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Grupuri de popula\u021bie                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#sfaturi\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Sfaturi pentru consum                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#determinarea-seric\u0103\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Determinarea seric\u0103                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#concluzii\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Concluzii                            <\/a>\n                        <\/div>\n                                    <\/div>\n            <\/div>\n        <\/div>\n    \n        <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"rol\">Ce este vitamina D? Rolul ei \u00een organism<\/h2>\n\n\n\n<p>Fie c\u0103 \u00eel \u0219tii drept vitamina D, sau poate colecalciferol, cu siguran\u021b\u0103 ai auzit \u0219i tu de c\u00e2t de multe beneficii aduce acest micronutrient \u00een via\u021ba noastr\u0103.<\/p>\n\n\n\n<p>Vitamina D este o vitamina liposolubil\u0103, adic\u0103 se dezvolt\u0103 \u00een gr\u0103simi \u0219i uleiuri \u0219i poate fi stocat\u0103 \u00een organism pentru perioade lungi de timp.<\/p>\n\n\n\n<p>Spre deosebire alte de vitamine \u0219i minerale, vitamina D nu se arat\u0103 la fel de sfioas\u0103 fa\u021b\u0103 de noi \u00een ceea ce prive\u0219te furnizarea unei doze optime pentru bun\u0103starea organismului nostru. Ea are for\u021b\u0103 dual\u0103 pentru c\u0103, de\u0219i o putem procura din alimente ori suplimente pe baz\u0103 de vitamina D, organismul este capabil s\u0103 o produc\u0103 \u0219i de unul singur.<\/p>\n\n\n\n<p>Dac\u0103 te \u00eentrebi cum mai exact se \u00eent\u00e2mpl\u0103 acest lucru, las\u0103-ne s\u0103-\u021bi oferim c\u00e2teva indicii: ea este vitamina de la soare. <\/p>\n\n\n\n<p>Mai exact, este un hormon steroid care se formeaz\u0103 atunci c\u00e2nd colesterolul din piele \u00eent\u00e2lne\u0219te razele ultraviolete (UV). Altfel spus, vitamina D are \u00eenc\u0103rc\u0103tur\u0103 solar\u0103, \u00een sensul c\u0103 ne aliment\u0103m organismul cu ea atunci c\u00e2nd suntem expu\u0219i la razele soarelui.<\/p>\n\n\n\n<p>C\u00e2nd p\u0103trunde \u00een organism, vitamina D trebuie s\u0103 treac\u0103 prin 2 procese pentru a-\u0219i activa for\u021bele. \u00cen primul r\u00e2nd, se transform\u0103 \u00een 25(OH)D, adic\u0103 \u00een calcifediol, \u00een ficat, iar dup\u0103, \u00een 1,25(OH)2D sau calcitriol, \u00een cea mai mare parte \u00een rinichi. Ulterior, ea interac\u021bioneaz\u0103 cu receptorul de vitamina D (VDR), ce poate fi g\u0103sit \u00een aproape toate celulele din organismul nostru. Odat\u0103 unificat\u0103 cu acest receptor, vitamina D \u00eencepe s\u0103 produc\u0103 modific\u0103ri la nivelul celulelor, lucr\u00e2nd activ la bun\u0103starea organismului nostru.<\/p>\n\n\n\n<p>Acest micronutrient contribuie la optimizarea sistemului imunitar pentru c\u0103 ajut\u0103 organismul s\u0103 absoarb\u0103 calciu \u0219i fosfor, nutrien\u021bi de maxim\u0103 importan\u021b\u0103 \u00een dezvoltarea corpului pentru c\u0103 ei contribui la s\u0103n\u0103tatea oaselor, din\u021bilor \u0219i a mu\u0219chilor. \u00cen acest fel, vitamina D ne ajut\u0103 s\u0103 dezvolt\u0103m un schelet s\u0103n\u0103tos, sus\u021bine contrac\u021bia muscular\u0103 \u0219i func\u021biile celulare optime \u00een \u00eentreg corpul.<\/p>\n\n\n\n<p>Ba mai mult, exist\u0103 studii care sugereaz\u0103 c\u0103 vitamina D, \u00eempreun\u0103 cu calciu, ne-ar ajuta \u0219i \u00een lupta \u00eempotriva cancerului, cu prec\u0103dere cel colorectal, c\u0103 ajut\u0103 la controlarea infec\u021biilor \u0219i reduce inflama\u021bia. Se datoreaz\u0103 calit\u0103\u021bilor antiinflamatoare, antioxidante \u0219i neuroprotective, care sus\u021bin totodat\u0103 func\u021biile mu\u0219chilor \u0219i activitatea celulelor creierului.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Importan\u021ba ei \u00een alimenta\u021bie<\/h3>\n\n\n\n<p>Tr\u0103im \u00eentr-o er\u0103 a digitaliz\u0103rii \u0219i din acest motiv uneori tindem s\u0103 petrecem prea mult \u00een spatele ecranelor, uit\u00e2nd s\u0103 ne bucur\u0103m de natura din jurul nostru. St\u0103m acas\u0103, la birou, pierdu\u021bi \u00een g\u00e2nduri \u0219i nu apuc\u0103m s\u0103 profit\u0103m de micile frumuse\u021bi ale vie\u021bii, cum ar fi razele soarelui.\u00a0Atunci c\u00e2nd sim\u021bim c\u0103 e cald, iar razele ne m\u00e2ng\u00e2ie fa\u021ba, ne g\u00e2ndim la vacan\u021b\u0103 \u0219i mersul la mare \u0219i chiar mai mult de at\u00e2t, ne \u00eenc\u0103rc\u0103m organismul cu vitamina D.<\/p>\n\n\n\n<p>Cea mai bun\u0103 vitamina D3 e cea pe care ne-o lu\u0103m de la soare, pentru c\u0103 este produs\u0103 \u00een mod natural, de organismul nostru. \u00cens\u0103 din cauza faptului c\u0103 expunerea noastr\u0103 la soare e limitat\u0103, cu prec\u0103dere \u00een lunile reci, \u0219i c\u0103 atunci c\u00e2nd soarele e mai puternic obi\u0219nuim s\u0103 folosim creme cu factor de protec\u021bie solar\u0103, putem spune c\u0103 to\u021bi ne confrunt\u0103m cu o caren\u021b\u0103 de vitamina D. Prin urmare, este necesar s\u0103 ne aliment\u0103m resursele de colecalciferol din supliment vitamina D ori prin alimente bogate \u00een acest nutrient.<\/p>\n\n\n\n<p>Din p\u0103cate, lista alimentelor ce con\u021bin aceast\u0103 vitamin\u0103 nu este foarte lung\u0103, \u00eens\u0103 sunt sigur\u0103 c\u0103 po\u021bi g\u0103si ceva \u0219i pe placul t\u0103u. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Vitamina D alimente<\/h4>\n\n\n\n<p>\u00cen mare parte, vitamina D se g\u0103se\u0219te \u00een <strong>carnea de la pe\u0219tii gra\u0219i<\/strong>, cum e somonul, dar \u0219i \u00een <strong>uleiurile de ficat de pe\u0219te<\/strong>. Dac\u0103 nu e\u0219ti un fan al pe\u0219telui, s\u0103 \u0219tii c\u0103 o s\u0103 mai g\u0103se\u0219ti aceast\u0103 vitamin\u0103 \u0219i \u00een <strong>g\u0103lbenu\u0219ul de ou<\/strong>, \u00een <strong>br\u00e2nz\u0103<\/strong> \u0219i <strong>ficat de vit\u0103<\/strong>.<\/p>\n\n\n\n<p>\u00cen r\u00e2ndul legumelor, <strong>ciuperca<\/strong> este \u0219i ea o surs\u0103 de vitamina D, \u00eempreun\u0103 cu multe alte alimente fortificate cu acest nutrient valoros s\u0103n\u0103t\u0103\u021bii noastre, ca \u00een cazul <strong>lactatelor<\/strong> \u0219i al <strong>cerealelor<\/strong> pe care le consum\u0103m la micul dejun.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Forme de vitamina D<\/h3>\n\n\n\n<p>Vitamina D este un nutrient liposolubil, care se g\u0103se\u0219te pe cale natural\u0103 \u00een anumite alimente, ad\u0103ugat\u0103 \u00een altele, \u0219i totodat\u0103 la \u00eendem\u00e2na noastr\u0103 sub form\u0103 de supliment de vitamina D. Ea este, de asemenea, creat\u0103 de organismul nostru, atunci c\u00e2nd razele ultraviolete iau contact cu pielea noastr\u0103, moment \u00een care debuteaz\u0103 procesul ei de sintetizare.&nbsp;<\/p>\n\n\n\n<p>Ce con\u021bine vitamina D? Atunci c\u00e2nd vorbim de vitamina D, o recunoa\u0219tem dup\u0103 cele mai cunoscute dou\u0103 forme ale sale: vitamina D2, cunoscut\u0103 \u0219i sub denumirea de ergocalciferol, \u0219i vitamina D3, adic\u0103 colecalciferol.<\/p>\n\n\n\n<p>De\u0219i ambele se reg\u0103sesc \u00een suplimentele pe care le achizi\u021bion\u0103m \u0219i se dezvolt\u0103 odat\u0103 cu expunerea la soare, exist\u0103 totu\u0219i diferen\u021be importante \u00eentre ele. \u00cen ceea ce prive\u0219te D2, ea se formeaz\u0103 \u00een plante \u0219i ciuperci, pe c\u00e2nd vitamina D3 se reg\u0103se\u0219te \u00een vertebrate, adic\u0103 la animale \u0219i la noi, oamenii, \u00eentruc\u00e2t organismul nostru reu\u0219e\u0219te s\u0103 o produc\u0103 de unul singur.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Pentru ce este bun\u0103 vitamina D3? Schema metabolic\u0103 \u0219i efectele \u00een organism sunt identice \u00eentre D2 \u0219i D3, \u00eens\u0103 se constat\u0103 o predispozi\u021bie spre cea din urm\u0103. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28679555\/\" target=\"_blank\" rel=\"noreferrer noopener\">Studiile<\/a> spun c\u0103 aceasta a ar\u0103tat rezultate mai bune \u00een cre\u0219terea nivelului sanguin de vitamina D, iar speciali\u0219tii tind s\u0103 o recomande mai mult \u0219i datorit\u0103 faptului c\u0103 se produce pe cale natural\u0103 de c\u0103tre corpul nostru \u0219i se g\u0103se\u0219te \u00een alimentele pe care le consum\u0103m. Drept urmare, speciali\u0219tii sugereaz\u0103 c\u0103 cea mai bun\u0103 form\u0103 de vitamina D3 e cea pe care o ob\u021binem natural, de la soare.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Forma farmaceutic\u0103<\/h3>\n\n\n\n<p>Date fiind op\u021biunile limitate pe care le avem de a ob\u021bine vitamina D natural\u0103, este recomandat s\u0103 ne asigur\u0103m cu resurse optime prin intermediul suplimentelor.<\/p>\n\n\n\n<p>\u00cen general, acestea con\u021bin mai degrab\u0103 vitamina D3 pentru c\u0103 se absoarbe mult mai u\u0219or \u00een organism. Drept urmare, vitamina D3 este considerat\u0103 de mul\u021bi speciali\u0219ti drept cea mai bun\u0103 form\u0103 de vitamina D. Exist\u0103 suplimente \u0219i cu D2, care de obicei se g\u0103sesc la pre\u021buri mai accesibile.<\/p>\n\n\n\n<p>Printre tipurile de <a href=\"https:\/\/kindora.com\/ro\/shop\/\">suplimente alimentare<\/a>, vitamina D se ia prin tablete, capsule, pastile ce se dizolv\u0103 lent \u00een cavitatea bucal\u0103, ori comprimate masticabile. Dac\u0103 nu e\u0219ti adeptul niciuneia dintre aceste variante, exist\u0103 \u0219i suplimente lichide, pe baz\u0103 de pic\u0103turi. \u00cen func\u021bie de doza recomandat\u0103 pentru tine, po\u021bi s\u0103 le iei simple sau s\u0103 adaugi num\u0103rul recomandat de pic\u0103turi \u00een ap\u0103. De altfel, ele sunt o op\u021biune preferat\u0103 \u0219i \u00een r\u00e2ndul p\u0103rin\u021bilor, pentru c\u0103 sunt mai u\u0219or de administrat celor mici.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"surse\">Surse de vitamina D<\/h2>\n\n\n\n<p>Nu degeaba vitamina D este cunoscut\u0103 \u0219i drept vitamina soarelui, pentru c\u0103 principala cale prin care ne procur\u0103m aceast\u0103 resurs\u0103 nutritiv\u0103 este prin expunerea la razele UV.<\/p>\n\n\n\n<p>Chiar \u0219i a\u0219a, procesul de expunere la soare \u0219i stocare cu vitamina D nu se poate traduce \u00een statistici exacte, pentru c\u0103 este influen\u021bat de factori numero\u0219i, mul\u021bi dintre ei asupra c\u0103rora nu avem control.<\/p>\n\n\n\n<p>Nu st\u0103 totul doar \u00een perioada de timp pe care o petrecem sub razele soarelui. \u00cen func\u021bie de nuan\u021ba tenului, organismul nostru poate s\u0103 absoarb\u0103 o anumit\u0103 cantitate de vitamina D. Persoanele cu ten \u00eenchis g\u0103sesc mult mai greu s\u0103 asimileze doza optim\u0103 deoarece nivelul mai ridicat de melanin\u0103 pe care ace\u0219tia \u00eel au inhib\u0103 sintetizarea vitaminei D \u00een organism. De aceea, atunci c\u00e2nd mergem la mare, persoanele cu tenul deschis tind s\u0103 se bronzeze mult mai repede dec\u00e2t cei cu tenul mai \u00eenchis.&nbsp;<\/p>\n\n\n\n<p>De altfel, temperatura \u0219i spa\u021biul geografic influen\u021beaz\u0103 \u0219i ele cantitatea de vitamina D natural\u0103 pe care organismul t\u0103u poate s-o ob\u021bin\u0103 de la soare. O persoan\u0103 din India se va bucura de mai mult\u0103 vitamina D ob\u021binut\u0103 de la soare dec\u00e2t cineva din \u021b\u0103rile Nordice, iar \u00eentr-o \u021bar\u0103 precum Rom\u00e2nia, indicele UV este mediu, a\u0219a c\u0103 trebuie s\u0103 acord\u0103m un nivel m\u0103rit de aten\u021bie \u00een procurarea dozei optime de vitamina D pentru a-i permite organismului s\u0103 se dezvolte s\u0103n\u0103tos.<\/p>\n\n\n\n<p>Absorb\u021bia acestui nutrient are loc \u0219i prin consumarea unor alimente care con\u021bin vitamina D. Aceasta se g\u0103se\u0219te \u00een proteina animal\u0103, mai exact \u00een ficatul de vit\u0103, pe\u0219tii gra\u0219i, lactate, ou\u0103, dar \u0219i \u00een anumite legume, cea mai notabil\u0103 fiind ciupercile. Din cauza op\u021biunilor limitate, multe alimente pe care le g\u0103sim pe rafturile magazinelor sunt fortificate cu vitamina D, iar unul dintre cele mai populare produse \u00een acest sens, e laptele. <\/p>\n\n\n\n<p>O a treia variant\u0103 este \u0219i administrarea suplimentelor cu acest nutrient, fie sub form\u0103 de vitamina D2 sau D3. Aceast\u0103 variant\u0103 este foarte bun\u0103 mai ales pentru cei care se confrunt\u0103 cu anumite boli, cum ar fi tulbur\u0103ri gastrointestinale, ca boala Crohn. Din cauza faptului c\u0103 ficatul este afectat, acesta blocheaz\u0103 activarea vitaminei D \u00een\u00a025(OH)D, adic\u0103 \u00een calcifediol, \u0219i astfel nu poate s\u0103 o absoarb\u0103 \u00een doze optime.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamina D alimente<\/h3>\n\n\n\n<p>Sunt 2 categorii de alimente care ne ajut\u0103 s\u0103 ne hr\u0103nim cu valoarea ei energetic\u0103.<\/p>\n\n\n\n<p>\u00cen primul r\u00e2nd, cele \u00eenzestrate natural cu vitamin\u0103 D ori forma ei de 25(OH)D, iar aici ne referim la alimentele de origine animal\u0103. Atunci c\u00e2nd vorbim de proteina animal\u0103 \u0219i aportul ei de vitamina D, e bine de \u0219tiut c\u0103 acest aport depinde foarte mult de alimenta\u021bia pe care animalul a avut-o \u00eenainte de a fi consumat.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>&#8211; <strong>P\u0103str\u0103v<\/strong>: O por\u021bie de p\u0103str\u0103v curcubeu g\u0103tit de aproximativ 85 de grame \u00eei ofer\u0103 organismului circa 81% din DZR;<\/p>\n\n\n\n<p>&#8211; <strong>Somon<\/strong>: 85 de grame de somon ro\u0219u dau aproximativ 71% din DZR, \u00eens\u0103 100 de grame de somon la conserv\u0103 pot s\u0103 aduc\u0103 \u00een medie 51% din DZR;<\/p>\n\n\n\n<p>&#8211; <strong>Sardine<\/strong>: 2 sardine de Atlantic conservate \u00een ulei \u0219i ulterior scurse vin cu aproximativ 6% din DZR;<\/p>\n\n\n\n<p>&#8211; <strong>Ton<\/strong>: Conservat \u00een ap\u0103 \u0219i ulterior scurs, 85 de grame de ton pot s\u0103 ajute organismul cu aproximativ 5% din DZR.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Alte variante de pe\u0219te bogat \u00een vitamina D ar mai fi <strong>pe\u0219tele sabie<\/strong>, <strong>hering<\/strong>, <strong>macrou<\/strong> sau <strong>hamsii<\/strong>. <\/p>\n\n\n\n<p>De altfel, fiind pe\u0219ti gra\u0219i, ei pot oferi ofer\u0103 \u0219i resurse bogate de <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\">gr\u0103simi<\/a> Omega 3. <strong>Fructele de mare<\/strong> de\u021bin \u0219i ele urme ale acestui nutrient, mai exact \u00een <strong>creve\u021bi <\/strong>\u0219i <strong>stridii<\/strong>.&nbsp;<\/p>\n\n\n\n<p>Cu toate acestea, cea mai bun\u0103 resurs\u0103 de vitamina D se g\u0103se\u0219te \u00een <strong>uleiul de ficat de pe\u0219te<\/strong> care aduce doar \u00eentr-o lingur\u0103 un aport de peste 200% din optimul de vitamina D3 doza zilnic\u0103 recomandat\u0103 pe care o cere organismul nostru.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>&#8211; <strong>Vit\u0103<\/strong>: 85 de grame de ficat de vit\u0103 fiert \u00eenseamn\u0103 5% din DZR;<\/p>\n\n\n\n<p>&#8211; <strong>Pui<\/strong>: Pieptul de pui pr\u0103jit \u00eentr-o por\u021bie de 85 de grame aduce un aport de aproximativ 1% din DZR;<\/p>\n\n\n\n<p>&#8211; <strong>Ou<\/strong>: Dac\u0103 m\u0103n\u00e2nci o omlet\u0103 dintr-un ou \u00eentreg, s\u0103 \u0219tii c\u0103 \u00ee\u021bi vei fortifica organismul cu 6% din DZR. De altfel, \u021bine minte c\u0103 vitamina D se g\u0103se\u0219te doar \u00een g\u0103lbenu\u0219ul acestuia.<\/p>\n\n\n\n<p>Conform unui <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24623845\/\">studiu<\/a> din 2014, a fost g\u0103sit con\u021binut de 25(OH)D \u00een carne de vit\u0103, porc, pui, curcan \u0219i ou\u0103. Concluzia la care s-a ajuns este c\u0103 \u00eentreaga cantitate a acestor urme de vitamina D este de 2 p\u00e2n\u0103 la 18 ori mai mare dec\u00e2t cantitatea din vitamina mam\u0103 \u00een forma ei pur\u0103.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>&#8211; <strong>Br\u00e2nz\u0103<\/strong>: aproximativ 45 de grame de br\u00e2nza cheddar ofer\u0103 2% din DZR<\/p>\n\n\n\n<p>&#8211; <strong>Ciuperci<\/strong>: \u00cen r\u00e2ndul legumelor, ele reprezint\u0103 o resurs\u0103 valoroas\u0103 de vitamina D2, care se formeaz\u0103 at\u00e2t \u00een plante, c\u00e2t \u0219i \u00een ciuperci. De multe ori ciupercile pe care le cump\u0103r\u0103m de la magazin sunt deja tratate cu raze UV pentru a le cre\u0219te aportul de vitamina D2. Drept urmare, o cea\u0219c\u0103 de ciuperci albe t\u0103iate \u00een felii poate s\u0103 aduc\u0103 p\u00e2n\u0103 la 46% din DZR.<\/p>\n\n\n\n<p>Pentru un preparat delicios cu ciuperci, \u00eencearc\u0103 <a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-mancarica-de-ciuperci-cu-sos-aromat-de-rosii-si-telemea-light\/\">re\u021beta m\u00e2nc\u0103ric\u0103 de ciuperci cu sos aromat de ro\u0219ii \u0219i telemea light<\/a>. <\/p>\n\n\n\n<p>\u00cen r\u00e2ndul legumelor, mai pot fi identificate cantit\u0103\u021bi modeste de vitamina D \u0219i \u00een <strong>broccoli<\/strong>, <strong>morcovi<\/strong>, <strong>linte <\/strong>sau <strong>edamame<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u00cen al doilea r\u00e2nd, o alt\u0103 categorie de alimente care con\u021bin vitamina D ar fi cele fortificate din produc\u021bie. Aici ne referim, mai ales, la <strong>cereale <\/strong>\u0219i <strong>lapte<\/strong>.<\/p>\n\n\n\n<p><strong>Cereale<\/strong>: Cele pe care le m\u00e2nc\u0103m la micul dejun sau cu lapte \u00een batoane. Fortificate cu aproximativ 10% din DZR, o por\u021bie ne aduce \u00een medie 10% din cantitatea de care are nevoie corpul nostru;<\/p>\n\n\n\n<p><strong>Lapte<\/strong>: Fie c\u0103 vorbim de cel din soia, migdale sau ov\u0103z, o cea\u0219c\u0103 poate s\u0103 ne aprovizioneze corpul cu o cantitate \u00eentre 13-18% din DZR;&nbsp;<\/p>\n\n\n\n<p>Totodat\u0103, pot fi men\u021bionate aici \u0219i unele m\u0103rci de <strong>suc de portocale<\/strong>, <strong>iaurt <\/strong>sau <strong>margarin\u0103<\/strong>. <strong>Laptele praf<\/strong> folosit \u00een hr\u0103nirea bebelu\u0219ilor este, de asemenea, printre alimentele fortificate cu vitamina D. Verific\u0103 lista de ingrediente ca s\u0103 fii sigur.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Suplimente de vitamina D<\/h3>\n\n\n\n<p>O doz\u0103 optim\u0103 de vitamina D3 \u00een doza zilnic\u0103 recomandat\u0103 fortific\u0103 organismul: sistemul imunitar este mai puternic atunci c\u00e2nd te confrun\u021bi cu boli autoimune ca diabetul de tip 1, minimalizeaz\u0103 riscul de moarte prematur\u0103, dar \u0219i declin cognitiv. \u00cen plus, te ajut\u0103 \u0219i \u00een fa\u021ba unor pericole mai mici, cum ar fi r\u0103ceala sezonier\u0103, \u00een special c\u00e2nd e asociat\u0103 cu un regim bogat \u00een <a href=\"https:\/\/kindora.com\/ro\/mancare-pentru-raceala\/\" target=\"_blank\" rel=\"noreferrer noopener\">alimente pentru r\u0103ceal\u0103<\/a>.<\/p>\n\n\n\n<p>Rolul cel mai cunoscut al vitaminei D este c\u0103 ajut\u0103 oasele s\u0103 se \u00eent\u0103reasc\u0103 \u0219i s\u0103 se dezvolte armonios, sporind absorb\u021bia intestinal\u0103 a calciului. Dac\u0103 nu reu\u0219e\u0219ti s\u0103 atingi doza optim\u0103 de care organismul are voie, atunci el nu o s\u0103 poat\u0103 absorbi dec\u00e2t de la 10 p\u00e2n\u0103 la 15% din calciul alimentar. G\u00e2nde\u0219te-te c\u00e2t de mult calciu po\u021bi s\u0103 pierzi, av\u00e2nd \u00een vedere c\u0103 absorb\u021bia ajunge la 30-40% atunci c\u00e2nd rezervoarele vitaminei D sunt alimentate.<\/p>\n\n\n\n<p>Dat fiind aportul limitat pe care \u00eel avem \u00een procurarea adecvat\u0103 de vitamina D natural\u0103, prin expunerea la soare \u0219i hr\u0103nirea cu alimente care con\u021bin vitamina D, medicii recomand\u0103 c\u0103 ar fi bine s\u0103 consum\u0103m cu to\u021bii suplimente cu vitamina D. \u00cen general, dup\u0103 dozarea nivelului \u00een s\u00e2nge, se va trata caren\u021ba p\u00e2n\u0103 la atingerea unui nivel optim, ulterior fiind recomandat\u0103 administrarea unei doze de \u00eentre\u021binere, cuprins\u0103 \u00eentre 1.000\/ 2.000 UI pe zi.<\/p>\n\n\n\n<p>Cea mai comun\u0103 form\u0103 de vitamina D g\u0103sit\u0103 \u00een suplimentele alimentare este D3, a\u0219a-zis colecalciferol. Aceasta este, de asemenea, preferat\u0103 \u00een recomand\u0103rile medicilor deoarece se absoarbe mai repede \u00een organism, plus c\u0103 este secretat\u0103 \u0219i pe cale natural\u0103 de corpul nostru.<\/p>\n\n\n\n<p>Odat\u0103 p\u0103truns\u0103 \u00een piele prin intermediul razelor ultraviolete, vitamina D ajunge \u00een ficat unde se transform\u0103 \u00een calcifediol, ce reflect\u0103 nivelul de vitamina D pe care organismul t\u0103u \u00eel poart\u0103. De aceea medicul \u00ee\u021bi m\u0103soar\u0103 nivelul de calcifediol c\u00e2nd trebuie s\u0103 afle dac\u0103 suferi de o poten\u021bial\u0103 deficien\u021b\u0103 de vitamina D.<\/p>\n\n\n\n<p>Cercet\u0103torii au descoperit c\u0103 D2 este mai pu\u021bin eficient\u0103 \u00een producerea de calcifediol, spre deosebire de vitamina D3.<\/p>\n\n\n\n<p>\u00cen 2008 a avut loc un studiu asupra a 32 de femei cu v\u00e2rste cuprinse \u00eentre 66 \u0219i 97 de ani, ce sufereau de deficit de vitamina D. O parte dintre acestea au primit o doz\u0103 de vitamina D2, iar cealalt\u0103 D3. Ulterior s-a constatat c\u0103 o singur\u0103 doz\u0103 de vitamina D3 a fost de aproape dou\u0103 ori mai eficient\u0103 dec\u00e2t D2 la cre\u0219terea nivelului de calcifediol.<\/p>\n\n\n\n<p>Cu toate acestea, vitamina D2 poate fi \u0219i ea reg\u0103sit\u0103 pe lista de ingrediente a suplimentelor pe care le iei. La fel ca D3, \u0219i ea se absoarbe prin intermediul intestinului sub\u021bire, \u00eens\u0103 este o variant\u0103 mai accesibil\u0103 buzunarelor consumatorilor. \u021aine minte, \u00eens\u0103, c\u0103 unii cercet\u0103torii consider\u0103 c\u0103 cea mai bun\u0103 vitamina D este D3, iar D2 e o variant\u0103 mai pu\u021bin calitativ\u0103 care nu \u00ee\u0219i \u00eendepline\u0219te la fel de optim scopul.<\/p>\n\n\n\n<p>Majoritatea suplimentelor de vitamina D sunt derivate din surse de origine animal\u0103, ceea ce limiteaz\u0103 semnificativ op\u021biunile pentru vegani. \u00cens\u0103, suplimentele pe baz\u0103 de vitamina D2 reprezint\u0103 o variant\u0103, deoarece aceasta se g\u0103se\u0219te \u00een plante \u0219i ciuperci. Op\u021biunile vegane de D3 nu sunt comune, \u00eens\u0103 pot fi fabricate din licheni.<\/p>\n\n\n\n<p>C\u00e2nd se ia vitamina D? Diminea\u021ba sau seara? Adesea oamenii prefer\u0103 s\u0103 ia suplimente \u00een prima parte a zilei, \u00een timpul sau imediat dup\u0103 micul dejun, pentru a se bucura de imboldul de energie produs de acestea. Totu\u0219i, dac\u0103 te g\u00e2nde\u0219ti s\u0103 iei suplimente de vitamina D seara, \u00eenainte de culcare, noi vrem s\u0103-\u021bi semnal\u0103m c\u0103 cercet\u0103torii au descoperit o asociere \u00eentre un nivel \u00eenalt de vitamina D \u0219i un nivel sc\u0103zut de melatonin\u0103. Acest lucru poate s\u0103 perturbe calitatea \u0219i durata somnului, care se num\u0103r\u0103 printre <a href=\"https:\/\/kindora.com\/ro\/somn-diabet\/\" target=\"_blank\" rel=\"noreferrer noopener\">cauze diabet<\/a>. Astfel, ne g\u00e2ndim c\u0103 ar fi mai bine pentru tine s\u0103 evi\u021bi s\u0103 iei acest supliment \u00eenainte de culcare.<\/p>\n\n\n\n<p>De asemenea, \u00een func\u021bie de tipul farmaceutic al produsului exist\u0103 recomand\u0103ri cu privire la dependen\u021ba de mas\u0103. Vitamina D este o vitamina liposolubil\u0103, av\u00e2nd nevoie de gr\u0103simi pentru a se absorbi eficient. De aceea, dac\u0103 alegi suplimentarea cu preparate sub form\u0103 de comprimate sau capsule, este recomandat\u0103 administrarea \u00een timpul mesei. <a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-tartine-delicioase-cu-somon-afumat-crema-de-branza-si-mix-de-legume\/\">Re\u021beta tartine cu somon<\/a>, spre exemplu, aduce un preparat bogat \u00een gr\u0103simi s\u0103n\u0103toase pe care-l po\u021bi integra \u00een mesele tale.<\/p>\n\n\n\n<p> \u00cen cazul capsulelor uleioase, administrarea poate fi f\u0103cut\u0103 independent de mese.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"beneficii\">Vitamina D beneficii pentru organism<\/h2>\n\n\n\n<p>Cercet\u0103torii au ajuns s\u0103 vorbeasc\u0103 pentru prima dat\u0103 de vitamina D \u00een secolul XX, mai exact \u00een jurul anului 1920, c\u00e2nd au descoperit rolul eficient pe care \u00eel are \u00eempotriva rahitismului.<\/p>\n\n\n\n<p>La acea vreme, rahitismul era o boal\u0103 des \u00eent\u00e2lnit\u0103 \u00een r\u00e2ndul copiilor afla\u021bi \u00een perioada de cre\u0219tere. S-a descoperit c\u0103 originea problemei st\u0103tea \u00eentr-o caren\u021b\u0103 acut\u0103 de vitamina D, care a produs deregl\u0103ri la nivelul absorb\u021biei de calciu \u0219i fosfor \u00een organism. Odat\u0103 g\u0103sit un leac \u00eempotriva rahitismului, boal\u0103 a oaselor dezvoltat\u0103 \u00een perioada copil\u0103riei, vitamina D a st\u00e2rnit interesul oamenilor de \u0219tiin\u021b\u0103 \u0219i a fost studiat\u0103 \u00een detaliu pentru a \u00een\u021belege mai bine ce alte efecte poate avea asupra s\u0103n\u0103t\u0103\u021bii noastre. Ei au descoperit o serie de beneficii fascinante.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamina D3 beneficii<\/h3>\n\n\n\n<p><\/p>\n\n\n\n<div id=\"block_9fc7422a5f527ee30ac61028d2d7eff3\" class=\"article-number-blocks\" class=\"align wp-block-custom-blocks-article-number-blocks\">\n\t<ol class=\"grid grid-cols-12 gap-4 article-number article-number--purple mb-8 lg:mb-12\" role=\"list\">\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t1\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tTe ajut\u0103 s\u0103 men\u021bii oasele \u0219i mu\u0219chii s\u0103n\u0103to\u0219i\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><!-- wp:paragraph --><\/p>\n<p>&nbsp;<\/p>\n<p>Acest lucrcu se aplic\u0103 mai ales atunci c\u00e2nd se ia vitamina D \u00eempreun\u0103 cu calciu.<\/p>\n<p>&nbsp;<\/p>\n<p><!-- \/wp:paragraph --> <!-- wp:paragraph --><\/p>\n<p>De-a lungul timpului au fost efectuate <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/414883\">studii<\/a> asupra persoanelor de peste 65 de ani, ce au demonstrat c\u0103 aceast\u0103 asociere minune poate s\u0103 reduc\u0103 fracturile cu p\u00e2n\u0103 la 20% atunci c\u00e2nd este luat \u00een cantit\u0103\u021bi de peste 500 UI (unit\u0103\u021bi interna\u021bionale).<\/p>\n<p>&nbsp;<\/p>\n<p><!-- \/wp:paragraph --> <!-- wp:paragraph --><\/p>\n<p>Dat fiind faptul c\u0103 vitamina D ajut\u0103 la absorb\u021bia de calciu, putem spune c\u0103 dac\u0103 ai deficien\u021b\u0103 de vitamina D, atunci indicele de calciu va fi \u0219i el mai sc\u0103zut. \u00cen aceast\u0103 situa\u021bie, cre\u0219te riscul de fracturi.<\/p>\n<p>&nbsp;<\/p>\n<p><!-- \/wp:paragraph --> <!-- wp:paragraph --><\/p>\n<p>\u00cen cazul copiilor, ace\u0219tia risc\u0103 s\u0103 dezvolte rahitism, iar adul\u021bii osteomalacie, cunoscut\u0103 \u0219i ca boala oaselor moi. De altfel, cre\u0219te exponen\u021bial \u0219i riscul de osteoporoz\u0103, adic\u0103 atunci c\u00e2nd oasele sunt fragile \u0219i poroase.Vitamina D \u00ee\u021bi \u00eent\u0103re\u0219te \u0219i mu\u0219chii prin conservarea fibrelor musculare. \u00cen acest fel, ajut\u0103 la o postur\u0103 bun\u0103, echilibru, \u0219i preven\u021bia c\u0103z\u0103turilor, o problem\u0103 major\u0103 pentru persoanele v\u00e2rstnice \u0219i nu numai. Ba chiar te poate ajuta \u0219i atunci c\u00e2nd vrei s\u0103 sl\u0103be\u0219ti, \u00eent\u0103rind corpul pentru a ob\u021bine rezultate mai bine \u00een urma exerci\u021biilor fizice.<\/p>\n<p>&nbsp;<\/p>\n<p><!-- \/wp:paragraph --> <!-- wp:paragraph --><\/p>\n<p>Lipsa de vitamina D, \u00een schimb, poate s\u0103 conduc\u0103 la miopatie, adic\u0103 sl\u0103biciune muscular\u0103 asociat\u0103 cu dureri.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tPoate s\u0103 sprijine organismul \u00een bolile autoimune\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><!-- wp:paragraph --><\/p>\n<p>Numeroase studii efectuate au identificat c\u0103 rata de inciden\u021b\u0103 a anumitor boli autoimune este influen\u021bat\u0103 nu doar de schema genetic\u0103, dar \u0219i de pozi\u021bia geografic\u0103. Un factor decisiv cu privire la apari\u021bia sclerozei multiple s-a dovedit a fi indicele sc\u0103zut de vitamina D, cu prec\u0103dere \u00een zonele cu clim\u0103 rece. De altfel, regiunile geografice cu diete bogate \u00een pe\u0219te au ar\u0103tat \u0219i ele un num\u0103r mai sc\u0103zut de cazuri de scleroz\u0103 multipl\u0103. Pe\u0219tii gra\u0219i reprezint\u0103 o resurs\u0103 foarte bun\u0103 de vitamina D, care se g\u0103se\u0219te \u0219i \u00een uleiul de pe\u0219te ori de ficat de pe\u0219te. Cercet\u0103torii au sugerat c\u0103 aproximativ 40% din cazuri ar putea fi prevenite prin corectarea deficitului de vitamina D.<\/p>\n<p>&nbsp;<\/p>\n<p><!-- \/wp:paragraph --> <!-- wp:paragraph --><\/p>\n<p>Aceea\u0219i influen\u021b\u0103 geografic\u0103 s-a identificat \u0219i pentru boli precum diabetul de tip 1 sau tuberculoz\u0103, \u00eens\u0103 e mai e nevoie de studii pentru a afirma cu certitudine dac\u0103 vitamina D poate fi o cale de a combate aceste boli autoimune.<\/p>\n<p>&nbsp;<\/p>\n<p><!-- \/wp:paragraph --> <!-- wp:paragraph --><\/p>\n<p>Un <a href=\"https:\/\/www.bmj.com\/content\/376\/bmj-2021-066452\">studiu<\/a> f\u0103cut peste 25.000 de femei \u0219i b\u0103rba\u021bi cu v\u00e2rste de peste 50 de ani a ar\u0103tat c\u0103 luarea unui supliment cu vitamina D \u00een cantitate de 2.000 UI pe zi pe o durat\u0103 de 5 ani sau de vitamina D \u00eempreun\u0103 cu Omega 3 \u00eentr-o cantitate de 1.000 miligrame pe zi a redus cu 22% mai mult rata de inciden\u021b\u0103 a bolilor autoimune. Printre bolile studiate au fost artrita reumatoid\u0103, psoriazisul, polimialgia reumatic\u0103 \u0219i bolile tiroidiene autoimune, ca tiroidita Hashimoto sau\u00a0 boala Graves.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tEste posibil s\u0103 te ajute \u00een lupta cu cancerul\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400\">Aceast\u0103 ipotez\u0103 a luat na\u0219tere \u00een urma unor studii care au identificat o rat\u0103 mai mare de persoane diagnosticate cu cancer \u00een zone cu un indice UV sc\u0103zut, unde \u0219i nivelul de vitamina D este slab.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Mai mult, studiile epidemiologice au g\u0103sit o posibil\u0103 asociere \u00eentre un nivel crescut de vitamina D \u0219i rate mai mici de cancer de colon, pancreatic, prostat\u0103, cu dovezi mai solide pentru cancerul colorectal.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Este \u00eenc\u0103 prea devreme ca cercet\u0103torii s\u0103 confirme dac\u0103 vitamina D lupt\u0103 \u00eempotriva cancerului, \u00eens\u0103 majoritatea studiilor a ar\u0103tat c\u0103 cei care au \u00eenceput s\u0103 ia suplimente cu vitamina D au dezvoltat o rat\u0103 de supravie\u021buire de p\u00e2n\u0103 la 13%.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t4\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tMai mult\u0103 vitamina D poate s\u0103 sus\u021bin\u0103 organismul \u00een fa\u021ba diabetului de tip 2\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400\">Ea este implicat\u0103 \u00een metabolismul glucozei, prin faptul c\u0103 stimuleaz\u0103 secre\u021bia de insulin\u0103 prin receptorul de vitamina D de pe celulele beta pancreatice \u0219i reduce rezisten\u021ba periferic\u0103 la insulin\u0103 prin receptorii s\u0103i din mu\u0219chi \u0219i ficat.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Exist\u0103 un <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/29\/3\/650\/25333\/Vitamin-D-and-Calcium-Intake-in-Relation-to-Type-2\"><span style=\"font-weight: 400\">studiu<\/span><\/a><span style=\"font-weight: 400\"> din 2006 care a urm\u0103rit evolu\u021bia aportului de vitamina D \u0219i calciu din diet\u0103 \u0219i suplimente pe parcursul a 20 de ani pentru circa 83,000 de femei f\u0103r\u0103 diabet. \u00cen urma lui s-a descoperit c\u0103 femeile cu un aport mai ridicat de vitamina D au ar\u0103tat un risc de 13% mai mic de a dezvolta diabet de tip 2, \u0219i cu 33% mai mic atunci c\u00e2nd 800 UI de\u00a0 vitamina D erau luate \u00eempreun\u0103 cu 1.200 UI de calciu.\u00a0<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t5\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tScade riscul bolilor de inim\u0103\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400\">Vitamina D dirijeaz\u0103 multe dintre celulele imunitare \u0219i inflamatorii care au rol important \u00een dezvoltarea bolilor cardiovasculare, precum <\/span><span style=\"font-weight: 400\">ateroscleroza. De altfel, ea men\u021bine arterele flexibile \u0219i relaxate, ajut\u00e2nd la controlul tensiunii arteriale ridicate.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t6\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tTe sus\u021bine \u00een procesul de sl\u0103bire\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400\">Un <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6681300\/\"><span style=\"font-weight: 400\">studiu<\/span><\/a><span style=\"font-weight: 400\"> din 2019 a dezv\u0103luit c\u0103 un nivel optim de colecalciferol reduce indicele de mas\u0103 corporal\u0103 \u0219i circumferin\u021ba taliei \u00een r\u00e2ndul persoanele supraponderale. R\u0103m\u00e2i al\u0103turi de noi ca s\u0103 afli mai mult despre <\/span><span style=\"font-weight: 400\">vitamina D \u00een procesul de sl\u0103bire<\/span><span style=\"font-weight: 400\">.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t7\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\t\u00cembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea mental\u0103\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400\">Studiile au ar\u0103tat c\u0103 vitamina D poate s\u0103 calmeze simptomele persoanele care sufer\u0103 de depresie clinic\u0103.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Un <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32365423\/\"><span style=\"font-weight: 400\">studiu<\/span><\/a><span style=\"font-weight: 400\"> efectuat pe 7,534 de persoane care se confruntau cu emo\u021bii negative a ar\u0103tat c\u0103 suplimentarea cu vitamina D poate s\u0103 amelioreze aceste st\u0103ri anxioase. De altfel, po\u021bi s\u0103 incluzi \u0219i <a href=\"https:\/\/kindora.com\/ro\/dieta-anti-anxietate\/\" target=\"_blank\" rel=\"noopener\">alimente anti anxietate<\/a> pentru un efect benefic.<\/span><\/p>\n<p><span style=\"font-weight: 400\">O alt\u0103 <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32022867\/\"><span style=\"font-weight: 400\">cercetare <\/span><\/a><span style=\"font-weight: 400\">a identificat c\u0103 <\/span><span style=\"font-weight: 400\">vitamina D sc\u0103zut\u0103 \u00een corp<\/span><span style=\"font-weight: 400\"> este un prilej de instalare a diverse afec\u021biuni. Ne referim la depresie, anxietate \u0219i simptome severe provocate de fibromialgie. E o afectiune caracterizata de dureri musculare \u0219i osoase, \u00eenso\u021bite de oboseal\u0103, st\u0103ri de somnolen\u021b\u0103, stare joas\u0103 de spirit \u0219i probleme de memorie.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t8\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\t\u00cempiedic\u0103 declinul cognitiv\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400\">\u00a0S-a identificat c\u0103 sunt \u0219anse de 54% ori mai mari de a dezvolta demen\u021b\u0103 \u00een r\u00e2ndul celor cu nivelul sc\u0103zut de vitamina D.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t<\/ol>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamina D sl\u0103bire<\/h3>\n\n\n\n<p>Indice de mas\u0103 corporal\u0103 crescut \u0219i gr\u0103sime corporal\u0103 \u00een cantitate mare? Aceste simptome au fost asociate cu un nivel sc\u0103zut de vitamina D \u00een r\u00e2ndul persoanelor care se lupt\u0103 cu kilogramele \u00een plus, potrivit cercet\u0103torilor.<\/p>\n\n\n\n<p>De altfel, corpul are nevoie de anumite enzime pentru a activa vitamina D atunci c\u00e2nd ea ajunge \u00een organism \u0219i s-a descoperit c\u0103, pentru persoanele obeze, num\u0103rul de enzime difer\u0103 spre deosebire de persoanele non-obeze. Cu toate acestea, un <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22262154\/\" target=\"_blank\" rel=\"noreferrer noopener\">studiu<\/a> din 2012 a ar\u0103tat c\u0103 dac\u0103 oamenilor le este administrat\u0103 vitamina D \u00eentr-o cantitate raportat\u0103 la nivelul masei corporale, atunci deficien\u021ba de vitamina D poate fi corectat\u0103, facilit\u00e2nd astfel eliminarea surplusului de greutate. Astfel, se \u00een\u021belege c\u0103 aportul optim de vitamina D trebuie s\u0103 fie ajustat \u00een func\u021bie de kilogramele pe care \u00eel ai.<\/p>\n\n\n\n<p>\u00cenc\u0103 nu putem afirma cu certitudine c\u0103 vitamina D o s\u0103 ne ajute s\u0103 elimin\u0103m kilogramele \u00een plus, \u00eens\u0103 cercet\u0103torii ne informeaz\u0103 c\u0103 exist\u0103 dovezi c\u0103 po\u021bi s\u0103 pierzi din gr\u0103simea corporal\u0103 dac\u0103 \u00ee\u021bi suplimentezi organismul cu aceast\u0103 vitamin\u0103. De altfel, s-a descoperit c\u0103 vitamina D ar putea s\u0103 blocheze \u0219i formarea de noi celule adipoase \u00een organism care ar cre\u0219te masa corporal\u0103.<\/p>\n\n\n\n<p>De\u0219i sunt persoane care pot s\u0103 afirme c\u0103 ,,am sl\u0103bit cu vitamina D\u201d, este important s\u0103 \u00een\u021belegem c\u0103 nu e destul doar s\u0103 lu\u0103m un supliment cu vitamina D. El trebuie s\u0103 fie asociat cu o <a href=\"https:\/\/kindora.com\/ro\/diete\/\" target=\"_blank\" rel=\"noreferrer noopener\">diet\u0103 de sl\u0103bit<\/a> sustenabil\u0103 \u0219i mi\u0219care potrivit\u0103 pentru bun\u0103starea noastr\u0103.<\/p>\n\n\n\n<p>Un indice crescut de vitamina D oglinde\u0219te un nivel crescut de serotonin\u0103. Acest hormon al fericirii ne aduce un imbold de energie \u0219i o stare de spirit mai bun\u0103. Ne poate ajuta s\u0103 ne control\u0103m poftele stimulate uneori de o via\u021b\u0103 prea stresant\u0103, favoriz\u00e2nd reducerea greut\u0103\u021bii \u0219i, totodat\u0103, aportul de calorii. \u00cen plus, un <a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/calcium-plus-vitamin-d-supplementation-and-fat-mass-loss-in-female-very-lowcalcium-consumers-potential-link-with-a-calciumspecific-appetite-control\/623D71E0A965E910C48903089FA7B56C\" target=\"_blank\" rel=\"noreferrer noopener\">studiu<\/a> din 2008 a dezv\u0103luit c\u0103 administrarea unui supliment cu vitamina D &#8211; \u00een asociere cu calciu &#8211; ar putea reduce pofta de m\u00e2ncare.<\/p>\n\n\n\n\t<div id=\"block_f1290166f00438adbc9698228d8ad9dd\" class=\"align wp-block-custom-blocks-fun-fact\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-primaryLight px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-2xl font-semibold\">Fun Fact<\/p>\n\t\t<div class=\"font-medium text-base\"><p>S-a descoperit c\u0103 aceast\u0103 vitamin\u0103 solar\u0103 cre\u0219te \u0219i nivelul de testosteron care accelereaz\u0103 metabolismul, ceea ce \u00eei permite organismului s\u0103 ard\u0103 mai multe calorii, oferind totodat\u0103 \u0219i energie care s\u0103 \u00eencurajeze mi\u0219carea. Nu degeaba vitamina D ne ajut\u0103 s\u0103 ne dezvolt\u0103m postura \u00eentr-un mod armonios, \u00eent\u0103rindu-ne oasele \u0219i mu\u0219chii.<\/p>\n<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<p>O \u00eentrebare r\u0103mas\u0103 pe buzele multor persoane este dac\u0103 vitamina D \u00eengra\u0219\u0103. Suntem aici s\u0103-\u021bi spunem c\u0103, a\u0219a cum studiile nu pot spune cu certitudine c\u0103 vitamina D te face s\u0103 pierzi \u00een greutate, tot a\u0219a nu sunt studii care s\u0103 ateste c\u0103 ai putea acumula kilograme \u00een plus dac\u0103 \u00ee\u021bi fortifici organismul cu vitamina D.&nbsp;<\/p>\n\n\n\n<p>Este adev\u0103rat c\u0103 aceast\u0103 vitamin\u0103 ajut\u0103 la \u00eent\u0103rirea oaselor \u0219i a mu\u0219chilor \u0219i tocmai din acest motiv te ajut\u0103 s\u0103 pui mas\u0103 muscular\u0103, dar vitamina D nu \u00eengra\u0219\u0103. \u00cen schimb, ea \u00ee\u021bi \u00eent\u0103re\u0219te corpul, te ajut\u0103 s\u0103 fii mai activ \u00een sesiunile de antrenament, oferind rezultate mai eficiente \u00een exerci\u021biile fizice, care te sus\u021bin \u00een procesul de sl\u0103bire. De aceea, e important s\u0103 \u00eencluzi <a href=\"https:\/\/kindora.com\/ro\/exercitii-fizice-pe-saptamana\/\" target=\"_blank\" rel=\"noreferrer noopener\">exerci\u021bii fizice s\u0103pt\u0103m\u00e2nale<\/a> \u00een rutina ta. \u00centr-o serie de <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22998754\/\" target=\"_blank\" rel=\"noreferrer noopener\">studii<\/a> asupra mai multor femei supraponderale \u0219i cu obezitate, s-a identificat c\u0103 suplimentarea cu vitamina D le-a ajutat s\u0103 dea jos 2.7 kilograme&nbsp; de gr\u0103sime \u0219i s\u0103 ob\u021bin\u0103 1.4 kilograme de mas\u0103 muscular\u0103 \u00een 3 luni. Cu toate acestea, nu au existat modific\u0103ri semnificative ale circumferin\u021bei taliei sau ale greut\u0103\u021bii corporale totale care s\u0103 afirme c\u0103 vitamina D \u00eengra\u0219\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"deficienta\">Deficien\u021ba vitamina D<\/h2>\n\n\n\n<p>Ne asem\u0103n\u0103m din multe motive, iar unul dintre ele este c\u0103 avem cu to\u021bii, \u00eentr-o oarecare m\u0103sur\u0103, deficien\u021b\u0103 de vitamina D.&nbsp;<\/p>\n\n\n\n<p>Ea este cunoscut\u0103 \u0219i ca vitamina soarelui pentru c\u0103 ne aliment\u0103m organismul cu for\u021ba ei atunci c\u00e2nd suntem expu\u0219i la razele ultraviolete. Odat\u0103 ce intr\u0103 \u00een contact cu colesterolul din piele \u0219i se activeaz\u0103, \u00eencepe s\u0103 lucreze activ la bun\u0103starea organismului nostru.<\/p>\n\n\n\n<p>Vitamina D provenit\u0103 de la soare circul\u0103 \u00een organism de dou\u0103 ori mai mult dec\u00e2t cea absorbit\u0103 prin alimente sau suplimente. \u00cen medie, este nevoie de aproximativ 10-30 de minute \u00een lumina soarelui, f\u0103r\u0103 protec\u021bie solar\u0103, pentru un aport bun de vitamina D natural\u0103. Orice SPF cu factor de protec\u021bie mai mare de 8 blocheaz\u0103 absorb\u021bia acestui nutrient.&nbsp;<\/p>\n\n\n\n<p>Chiar \u0219i a\u0219a, expunerea la soare trebuie s\u0103 fie \u0219i ea f\u0103cut\u0103 con\u0219tiincios. Dac\u0103 st\u0103m prea mult \u00een soare f\u0103r\u0103 s\u0103 ne protej\u0103m, cre\u0219tem riscul de apari\u021bie al petelor \u0219i chiar al cancerului de piele. Mai mult dec\u00e2t at\u00e2t, cercet\u0103torii spun c\u0103 pentru un aport adecvat de vitamina D nu este suficient s\u0103 ne expunem doar fa\u021ba \u0219i m\u00e2inile. Din acest motiv, toamna \u0219i iarna anun\u021b\u0103 un risc de deficien\u021b\u0103 de vitamina D.<\/p>\n\n\n\n<p>La fel de influent\u0103 este \u0219i pozi\u021bia geografic\u0103. S-a studiat c\u0103 persoanele care tr\u0103iesc \u00een climat cald au un nivel de vitamina D mai crescut spre deosebire de cei din \u021b\u0103rile reci. O persoan\u0103 din India poate s\u0103-\u0219i alimenteze corpul cu vitamina D \u00een doar 30 de minute petrecute afar\u0103 \u00een plin\u0103 zi. O rat\u0103 mai sc\u0103zut\u0103 de vitamina D s-a \u00eenregistrat \u0219i \u00een \u021b\u0103rile cu buc\u0103t\u0103rie bogat\u0103 \u00een pe\u0219ti.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Cea mai comun\u0103 surs\u0103 alimentar\u0103 de vitamina D se afl\u0103 \u00een pe\u0219tii gra\u0219i, adic\u0103 pe\u0219ti precum somon, p\u0103str\u0103v, ton, ori macrou. De\u0219i mai pu\u021bin pl\u0103cute de oameni, uleiurile din ficat de pe\u0219te au reu\u0219it s\u0103 se remarce drept cea mai bun\u0103 surs\u0103 alimentar\u0103 de vitamina D. E nevoie doar de o lingur\u0103 de ulei de pe\u0219te ori din ficat de pe\u0219te pentru a-\u021bi \u00eent\u0103ri organismul cu peste 200% din cantitatea de vitamina D pe care o cere acesta.&nbsp;<\/p>\n\n\n\n<p>Ciupercile reprezint\u0103 \u0219i ele o surs\u0103 natural\u0103 de vitamina D2, deoarece cresc sub lumina soarelui. Altfel, multe alimente sunt fortificate artificial cu acest nutrient: \u00eel po\u021bi g\u0103si \u00een sucul de portocale, \u00een lactate sau \u00een cerealele pe care le m\u00e2nc\u0103m diminea\u021ba la micul dejun.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Lista de op\u021biuni cu alimente care con\u021bin vitamina D nu este foarte variat\u0103, iar dac\u0103 e\u0219ti vegan, s-ar putea s\u0103 \u00eent\u00e2mpini dificult\u0103\u021bi \u00een procurarea sa optim\u0103. \u00cen aceast\u0103 situa\u021bie, po\u021bi s\u0103 te bazezi pe suplimentele cu vitamina D. Exist\u0103 suplimente concepute exact pentru vegani, care nu con\u021bin ingrediente de origine animal\u0103. Acestea sunt, \u00een general, pe baz\u0103 de D2. Po\u021bi s\u0103 \u00ee\u021bi iei D3 pentru vegani prin suplimente care au licheni \u00een compozi\u021bie.<\/p>\n\n\n\n<p>Cu privire la momentul optim c\u00e2nd se ia vitamina D, speciali\u0219tii ne recomand\u0103 s\u0103 \u00eel consum\u0103m pe timpul mesei pentru o mai bun\u0103 absorb\u021bie. Fiind o vitamin\u0103 liposolubil\u0103, poate fi administrat\u0103 \u00eempreun\u0103 cu m\u00e2nc\u0103ruri care con\u021bin gr\u0103simi ca s\u0103 fie mai bine asimilat\u0103 de organism.\u00a0\u00cencearc\u0103 <a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-de-tartine-cu-guacamole-si-rosii-cherry-pe-paine-integrala\/\" target=\"_blank\" rel=\"noreferrer noopener\">re\u021beta de tartine cu guacamole<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Simptomele deficitului de vitamina D<\/h3>\n\n\n\n<p>Poate fi un pic dificil s\u0103 identifici simptomele de vitamina D, deoarece ele nu sunt at\u00e2t de evidente \u0219i pot s\u0103 treac\u0103 ani p\u00e2n\u0103 s\u0103 se fac\u0103 vizibile sau s\u0103 \u00een\u021belegem c\u0103 sunt asociate cu o deficien\u021b\u0103. Lipsa de vitamina D poate s\u0103 \u00eensemne ame\u021beli, dar \u0219i dureri osoase, ori st\u0103ri emo\u021bionale intens negative. Vorbim despre:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8211; oboseal\u0103<\/li>\n\n\n\n<li>&#8211; durere sau sl\u0103biciune osoas\u0103 ori muscular\u0103 sever\u0103<\/li>\n\n\n\n<li>&#8211; fisuri ale oaselor provocate de activit\u0103\u021bi fizice, \u00een special \u00een picioare, pelvis sau \u0219olduri<\/li>\n\n\n\n<li>&#8211; anomalii dentare<\/li>\n\n\n\n<li>&#8211; depresie<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Cercet\u0103torii au descoperit lips\u0103 vitamina D \u0219i \u00een persoanele care se confrunt\u0103 cu afec\u021biuni autoimune sau boli cardiovasculare. Noi \u00ee\u021bi recomand\u0103m s\u0103 iei \u00een considerare suplimentele cu vitamina D, \u00een special \u00een lunile reci, din septembrie p\u00e2n\u0103 \u00een aprilie, pentru a-i permite organismului s\u0103 func\u021bioneze optim. De asemenea, o diet\u0103 bogat\u0103 \u00een <a href=\"https:\/\/kindora.com\/ro\/alimente-pentru-inima\/\" target=\"_blank\" rel=\"noreferrer noopener\">alimente bune pentru inim\u0103<\/a> poate s\u0103 te sprijine, oferindu-\u021bi un imbold de energie nutritiv\u0103.<\/p>\n\n\n\n<p>Deficien\u021ba de vitamina D poate fi confirmat\u0103 printr-un test de s\u00e2nge. Ulterior, \u00een func\u021bie de simptomele pe care organismul t\u0103u le semnaleaz\u0103, medicul poate s\u0103 \u00ee\u021bi sugereze \u0219i o radiografie pentru a-\u021bi verifica starea oaselor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Riscuri de s\u0103n\u0103tate legate de deficien\u021ba de vitamina D<\/h3>\n\n\n\n<p>Av\u00e2nd \u00een vedere subtilitatea simptomelor, plute\u0219te constant asupra noastr\u0103 posibilitatea de a le neglija incon\u0219tient, \u0219i s\u0103 le permitem s\u0103 evolueze spre probleme mult mai serioase care s\u0103 ne pun\u0103 s\u0103n\u0103tatea \u00een pericol.<br><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Copilul t\u0103u poate s\u0103 dezvolte rahitism:<\/h4>\n\n\n\n<p>Este o boal\u0103 care produce deform\u0103ri ale oaselor, c\u0103ci sunt prea moi \u0219i apar modific\u0103ri ale scheletului. Aceasta \u00ee\u0219i poate face apari\u021bia mai ales \u00een perioadele de cre\u0219tere \u00een care scheletul este \u00eenc\u0103 \u00een fazele incipiente ale dezvolt\u0103rii. <\/p>\n\n\n\n<p>Atunci c\u00e2nd copilul se confrunt\u0103 cu o form\u0103 sever\u0103 a bolii, pot ap\u0103rea convulsii hipocalcemice, spasme tetanice, cardiomiopatie sau chiar anomalii dentare.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Vitamina D bebelu\u0219i:<\/h4>\n\n\n\n<p>Sugariii hr\u0103ni\u021bi exclusiv din laptele matern pot s\u0103 dezvolte rahitism, deoarece acesta nu este fortificat cu vitamina D. De aceea, mamele sunt sf\u0103tuite s\u0103 consume suplimente de 2.000 UI de vitamina D3 \u00een perioada de al\u0103ptare pentru a trimite valoare nutritiv\u0103 c\u0103tre copil. Nu te \u00eengrijora! Po\u021bi g\u0103si vitamina D3 pentru bebelu\u0219i \u00een suplimente sau \u00een laptele praf.<\/p>\n\n\n\n<p>Din fericire, \u00een ziua de azi rahitismul nu mai este la fel de comun \u00een \u021b\u0103rile dezvoltate pentru c\u0103 s-a popularizat fortificarea alimentelor cu nutrien\u021bi mai pu\u021bini accesibili din surse alimentare.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Po\u021bi dezvolta o fragilitate a oaselor:<\/h4>\n\n\n\n<p>Un nivel sc\u0103zut de vitamina D \u00eenseamn\u0103 sc\u0103derea rezervelor osoase de calciu, cresc\u00e2nd riscul de fracturi. \u00cen cazul adul\u021bilor, deficitul de vitamina D poate s\u0103 duc\u0103 la osteoporoz\u0103 ori la osteomalacie. \u00cen ambele situa\u021bii, oasele \u00ee\u0219i pierd din soliditate. Drept urmare, cercet\u0103torii recomand\u0103 s\u0103 iei supliment de vitamina D asociate cu calciu pentru a-\u021bi \u00eent\u0103ri scheletul.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Mu\u0219chii devin sl\u0103bi\u021bi:<\/h4>\n\n\n\n<p>F\u0103r\u0103 suficient\u0103 vitamina D, for\u021ba muscular\u0103 scade \u0219i apar dureri, ceea ce cre\u0219te riscul de c\u0103z\u0103turi \u0219i accident\u0103ri, mai ales \u00een cazul v\u00e2rstnicilor, deoarece acest nutrient sprijin\u0103 echilibrul \u0219i postura.<br>\u00cen plus, dac\u0103 \u00ee\u021bi p\u0103strezi mu\u0219chii s\u0103n\u0103to\u0219i atunci ace\u0219tia \u00ee\u021bi vor putea proteja \u0219i oasele, ferindu-le de posibile fracturi.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Sl\u0103be\u0219te sistemul imunitar:<\/h4>\n\n\n\n<p>Drept urmare a func\u021biilor sale antiinflamatoare \u0219i antioxidante, o profund\u0103\u00a0caren\u021b\u0103 de vitamina D poate s\u0103 lase organismul vulnerabil \u00een fa\u021ba infec\u021biilor. Diferite <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5949172\/\" target=\"_blank\" rel=\"noreferrer noopener\">studii<\/a> au ar\u0103tat o asociere \u00eentre un nivel sc\u0103zut de vitamina D \u0219i infec\u021bii ale tractului respirator, ca \u00een cazul r\u0103celii, bron\u0219itei \u0219i pneumoniei.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"excesul\">Excesul de vitamina D<\/h2>\n\n\n\n<p>Lipsa de vitamina D vine la pachet cu multe pericole asupra s\u0103n\u0103t\u0103\u021bii tale, dar nici prea mult\u0103 nu este indicat\u0103. Asemenea tuturor celorlal\u021bi <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\">nutrien\u021bi<\/a>, un aport mai mare dec\u00e2t organismul are nevoie poate s\u0103 aduc\u0103 efecte de nedorit, care s\u0103 \u00ee\u021bi pun\u0103 \u00een pericol sistemul imunitar.<\/p>\n\n\n\n<p>Te invit\u0103m al\u0103turi de noi \u00een aceast\u0103 sec\u021biune \u00een care vom afla ce se \u00eent\u00e2mpl\u0103 c\u00e2nd \u00eei dai organismului t\u0103u mai mult\u0103 vitamina D dec\u00e2t are nevoie.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">DZR<\/h3>\n\n\n\n<p>\u00cen medie, cercet\u0103torii spun c\u0103 un aport optim de dozare vitamina D \u00eenseamn\u0103:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>V\u00e2rst\u0103<\/strong><\/td><td><strong>Micrograme de vitamina D pe zi<\/strong><\/td><\/tr><tr><td>Copii (0-12 luni) <\/td><td>400 UI (10 mcg)<\/td><\/tr><tr><td>Copii \u0219i adolescen\u021bi (1-18 ani) <\/td><td>600 UI (15 mcg)<\/td><\/tr><tr><td>Adul\u021bi (19-70 ani) <\/td><td>600 UI (15 mcg)<\/td><\/tr><tr><td>Adul\u021bi de peste 70 de ani <\/td><td>800 UI (20 mcg)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Totu\u0219i, e bine s\u0103 \u021binem minte c\u0103 unele persoane s-ar putea s\u0103 aib\u0103 nevoie de o doz\u0103 mai crescut\u0103 pentru a suplini anumite lipsuri aduse de v\u00e2rst\u0103, greutate, istoric medical sau expunerea zilnic\u0103 la razele UV.&nbsp;<\/p>\n\n\n\n<p>Aceste valori devin tangibile prin luarea de suplimente, pentru c\u0103 cercet\u0103torii spun c\u0103 absorb\u021bia propice a acestui nutrient nu este posibil\u0103 doar prin expunerea la soare ori alimenta\u021bie, av\u00e2nd \u00een vedere c\u0103 lista de op\u021biuni este limitat\u0103.<\/p>\n\n\n\n<p>S-au derulat <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22262154\/\" target=\"_blank\" rel=\"noreferrer noopener\">studii<\/a> care au descoperit c\u0103, \u00een cazul persoanelor obeze, DZR trebuie optimizat\u0103 la masa muscular\u0103 a fiec\u0103rui individ. \u00cen cazul \u00een care te confrun\u021bi cu o astfel de problem\u0103 medical\u0103, noi \u00ee\u021bi recomand\u0103m s\u0103 discu\u021bi cu un specialist care s\u0103 identifice care este doza de vitamina D potrivit\u0103 pentru nevoile tale. Care este valoarea optim\u0103 de dozare vitamina D3 pentru mame? \u00cen cazul femeilor \u00eens\u0103rcinate sau care al\u0103pteaz\u0103, acestea au nevoie de o doz\u0103 mai ridicat\u0103 de vitamina D pentru a-\u0219i men\u021bine sistemul imunitar stabil \u0219i a hr\u0103ni f\u0103tul, totodat\u0103, cu nutrien\u021bii potrivi\u021bi unei dezvolt\u0103ri s\u0103n\u0103toase \u0219i armonioase. <\/p>\n\n\n\n<p>Ba mai mult, laptele matern nu con\u021bine vitamina D suficient\u0103 pentru ca cel mic s\u0103 ating\u0103 aportul optim zilnic. De aceea, speciali\u0219tii recomand\u0103 ca mamele s\u0103-\u0219i \u00eent\u0103reasc\u0103 organismul cu o dozare de vitamina&nbsp; D3 care s\u0103 con\u021bin\u0103 o cantitate de 2.000 UI pe zi, deoarece calciferolul se absoarbe mai bine \u00een organism.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Efectele supradoz\u0103rii&nbsp;<\/h3>\n\n\n\n<p>Dozare vitamina D \u00een parametrii optimi: Cercet\u0103torii au ajuns la concluzie c\u0103 doza optim\u0103 poate s\u0103 difere \u00een func\u021bie de greutate, sex, dar \u0219i posibile probleme de s\u0103n\u0103tate. Chiar \u0219i a\u0219a, nu se recomand\u0103 administrarea a mai mult de 4.000 UI pe zi de vitamina D, cu excep\u021bia cazului \u00een care medicul \u00ee\u021bi prescrie o alt\u0103 doz\u0103.<\/p>\n\n\n\n<p>Vitamina D ofer\u0103 o palet\u0103 larg\u0103 de beneficii, cea mai mare dintre ele fiind c\u0103 sus\u021bine dezvoltarea optim\u0103 a oaselor \u0219i a mu\u0219chilor, al\u0103turi de calciu, dar \u0219i fosfor. Tocmai datorit\u0103 valorii sale nutritive, trebuie s\u0103 fim aten\u021bi atunci c\u00e2nd o lu\u0103m \u00een doze prea mari.<\/p>\n\n\n\n<p><strong>Vitamina D3 contraindica\u021bii:<\/strong> Suplimentele de vitamina D3 pot s\u0103 produc\u0103 reac\u021bii adverse dac\u0103 sunt luate \u00een cantit\u0103\u021bi prea mari. De obicei, toxicitatea cu vitamina D se \u00eent\u00e2mpl\u0103 din cauza unei administr\u0103ri incorecte a suplimentelor, dat\u0103 de vitamina D3 \u00eentr-o doz\u0103 prea mare dec\u00e2t cea zilnic\u0103 recomandat\u0103.<\/p>\n\n\n\n<p>\u00ce\u021bi po\u021bi da seama c\u0103 ai luat prea mult\u0103 vitamina D dac\u0103 dezvol\u021bi hipercalcemie. <\/p>\n\n\n\n<p>Apare atunci c\u00e2nd ai prea mult calciu \u00een s\u00e2nge \u0219i este \u00eenso\u021bit\u0103, adesea de hipercalciurie, c\u00e2nd excesul de calciu ajunge \u0219i \u00een urin\u0103. O list\u0103 de simptome de caren\u021b\u0103 vitamina D ar ar\u0103ta astfel:<br>&#8211; grea\u021b\u0103 \u0219i v\u0103rs\u0103turi<br>&#8211; sl\u0103biciune \u0219i durere osoas\u0103 ori muscular\u0103<br>&#8211; senza\u021bie de oboseal\u0103 \u0219i ame\u021beli<br>&#8211; halucina\u021bii sau confuzii<br>&#8211; pierderea poftei de m\u00e2ncare<br>&#8211; deshidratare<br>&#8211; poliurie (adic\u0103 urinare excesiv\u0103)<br>&#8211; sete excesiv\u0103<br>&#8211; pietre la rinichi<\/p>\n\n\n\n<p>Cu toate c\u0103 dozarea toxic\u0103 de vitamina D provocat\u0103 de soare nu este ceva des \u00eent\u00e2lnit, speciali\u0219tii ne atrag aten\u021bia cu privire la bronzarea artificial\u0103 la solar. Sunt persoane care prefer\u0103 aparatele de bronzat pentru c\u0103 sunt la \u00eendem\u00e2n\u0103 \u00een orice perioad\u0103 a anului \u00een care soarele poate nu este la fel de prietenos, \u0219i \u00eei ajut\u0103, astfel s\u0103 \u00ee\u0219i \u00eemplineasc\u0103 un ideal estetic. Noi \u00ee\u021bi recomand\u0103m, \u00eens\u0103, s\u0103 faci tot posibilul s\u0103 le evi\u021bi, pentru c\u0103 furnizeaz\u0103 radia\u021bii UV artificiale care pot s\u0103 creasc\u0103 nivelul de 25(OH)D cu mult peste norma acceptat\u0103 de organism, ceea ce ar putea duce spre o toxicitate de vitamina D. De asemenea, utilizarea constant\u0103 a acestor aparate cre\u0219te \u0219i riscul apari\u021biei cancerului de piele.<\/p>\n\n\n\n<p>\u00cen cazurile extreme de toxicitate cu vitamina D, efectele adverse pot fi:<br>&#8211; insuficien\u021b\u0103 renal\u0103<br>&#8211; calcificarea \u021besuturilor moi din \u00eentreg organismul (inclusiv \u00een vasele coronare \u0219i valvele cardiace)<br>&#8211; aritmii cardiace<br>&#8211; moarte<\/p>\n\n\n\n<p>Nu e de glumit cu excesul de vitamina D, de aceea vrem s\u0103 \u00ee\u021bi reamintim s\u0103 ai grij\u0103 s\u0103 nu dep\u0103\u0219e\u0219ti maximul de doz\u0103 de vitamina D, mai exact de 4.000 UI pe zi, dec\u00e2t la cererea \u0219i sub supravegherea atent\u0103 a unui medic specialist.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"interactiunea\">Interac\u021biunea cu alte suplimente \u0219i medicamente<\/h2>\n\n\n\n<p>Atunci c\u00e2nd decidem s\u0103 ne fortific\u0103m organismul cu supliment de vitamina D, e bine s\u0103 lu\u0103m \u00een calcul interac\u021biunea lor cu alte suplimente sau medicamente, care pot aduce contraindica\u021bii.<\/p>\n\n\n\n<p>Iat\u0103 mai jos c\u00e2teva indica\u021bii cu privire la aceste asocieri:<\/p>\n\n\n\n<p><strong>Suplimente<\/strong><\/p>\n\n\n\n<p>Cel mai adesea, suplimentele cu vitamina D sunt luate \u00eempreun\u0103 cu cele cu calciu, pentru c\u0103 aceast\u0103 asociere se arat\u0103 valoroas\u0103 pentru s\u0103n\u0103tatea structurii noastre osoase \u0219i musculare. Ele sunt benefice mai ales pentru persoanele \u00een zona de risc, precum femeile aflate la menopauz\u0103 ori v\u00e2rstnicii, pentru care absorb\u021bia de calciu nu se mai face cu la fel de mult\u0103 u\u0219urin\u021b\u0103.<\/p>\n\n\n\n<p><strong>Medicamente<\/strong><\/p>\n\n\n\n<p>Mai jos reg\u0103se\u0219ti o list\u0103 cu vitamina D \u0219i contraindica\u021bii \u00een cazul anumitor categorii de medicamente:<\/p>\n\n\n\n<p><strong>Orlistat<\/strong>. Acest medicament de sl\u0103bit Orlistat (Xenical \u0219i Alli), poate reduce absorb\u021bia vitaminei D din alimente \u0219i suplimente c\u00e2nd este asociat cu o <a href=\"https:\/\/kindora.com\/ro\/diete\/dieta-low-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\">diet\u0103 cu con\u021binut sc\u0103zut de gr\u0103simi<\/a>.<\/p>\n\n\n\n<p><strong>Statine<\/strong>. Medicamentele cu statine reduc sinteza colesterolului. Deoarece vitamina D endogen\u0103 este derivat\u0103 din colesterol, statinele pot reduce, de asemenea, sinteza vitaminei D.<\/p>\n\n\n\n<p><strong>Steroizi<\/strong>. Medicamentele corticosteroizi sunt adesea prescrise pentru a reduce inflama\u021bia, \u00eens\u0103 pot reduce absorb\u021bia calciului \u0219i, astfel, pot afecta metabolismul vitaminei D.<\/p>\n\n\n\n<p><strong>Diuretice tiazidice<\/strong>. Diureticele tiazidice (de exemplu, Hygroton, Lozol \u0219i Microzide) scad excre\u021bia urinar\u0103 de calciu. Asocierea acestor diuretice cu suplimente de vitamina D (care cresc absorb\u021bia intestinal\u0103 de calciu) poate duce la hipercalcemie, \u00een special \u00een r\u00e2ndul adul\u021bilor \u00een v\u00e2rst\u0103 \u0219i persoanelor cu func\u021bie renal\u0103 compromis\u0103 sau hiperparatiroidism.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"grupuri\">Diverse grupuri de popula\u021bie<\/h2>\n\n\n\n<p>Absorb\u021bia de vitamina D este diferit\u0103 de la persoan\u0103 la persoan\u0103, \u00een func\u021bie de numeroase aspecte biologice precum:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>V\u00e2rst\u0103<\/strong><\/td><\/tr><tr><td><strong>Sex<\/strong><\/td><\/tr><tr><td><strong>Greutate<\/strong><\/td><\/tr><tr><td><strong>Posibile tulbur\u0103ri medicale<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Vrem s\u0103-\u021bi spunem c\u0103 nu doar aspectele biologice ne diferen\u021biaz\u0103 \u00een acest sens, ci \u0219i mici detalii care fac parte din via\u021ba noastr\u0103 de zi cu zi. Iat\u0103 c\u00e2teva dintre acestea:<\/p>\n\n\n\n<p>&#8211; Urmezi dieta vegan\u0103 sau vegetarian\u0103 ori pur \u0219i simplu nu-\u021bi place carnea de pe\u0219te sau lactatele, care ambele reprezint\u0103 surse de vitamina D primare.<\/p>\n\n\n\n<p>&#8211; Locuie\u0219ti \u00een \u021b\u0103ri \u00eendep\u0103rtate de Ecuator, iar razele ultraviolete nu sunt \u00eendeajuns de puternice c\u00e2t s\u0103 \u00ee\u021bi alimenteze resursele de vitamina D. Ba mai mult, poate nici nu te-ai g\u00e2ndit s\u0103 iei supliment de vitamina D pe durata lunilor reci din an.<\/p>\n\n\n\n<p>&#8211; Stai mai mult \u00eenchis \u00een cas\u0103, departe de soare, iar atunci c\u00e2nd ie\u0219i, por\u021bi doar haine lungi, care \u00ee\u021bi ascund pielea.<\/p>\n\n\n\n<p>&#8211; \u00cenainte s\u0103 ie\u0219i pe u\u0219\u0103 diminea\u021ba, aplici de fiecare dat\u0103 crem\u0103 cu protec\u021bie solar\u0103, care, de\u0219i potrivit\u0103 \u00eempotriva cancerului de piele, stopeaz\u0103 absorb\u021bia de vitamina D.<\/p>\n\n\n\n<p>Probabil te-am surprins cu a doua list\u0103, pentru c\u0103 \u021bine de anumite alegeri cotidiene ale vie\u021bii noastre. Tocmai de aceea, e bine s\u0103 \u00ee\u021bi dai seama c\u00e2t de u\u0219or po\u021bi s\u0103 ajungi s\u0103 te confrun\u021bi cu lipsa acestei vitamine at\u00e2t de important\u0103 \u00een gestionarea a multiple func\u021bii esen\u021biale unei vie\u021bi s\u0103n\u0103toase.&nbsp;<\/p>\n\n\n\n<p>Anumite grup\u0103ri de persoane sunt mai predispuse la deficien\u021ba de vitamina D \u0219i trebuie s\u0103 acorde o aten\u021bie sporit\u0103 absorb\u021biei unui aport optim care s\u0103 sus\u021bin\u0103 valoarea nutritiv\u0103 a acestei vitamine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Copii \u0219i vitamina D<\/h3>\n\n\n\n<p>Printre grupurile de risc, cei mici se afl\u0103 \u00een fruntea listei, deoarece sunt \u00eentr-un proces continuu de dezvoltare, iar organismul lor trebuie s\u0103 aib\u0103 de unde \u00ee\u0219i procure for\u021ba nutritiv\u0103.<\/p>\n\n\n\n<p>\u00cen medie, vitamina D pentru copii trebuie s\u0103 fie consumat\u0103 \u00een urm\u0103toarele cantit\u0103\u021bi:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>V\u00e2rst\u0103<\/strong> <\/td><td><strong>Micrograme pe zi de vitamina D copii&nbsp;<\/strong><\/td><\/tr><tr><td>0-12 luni <\/td><td>10 mcg (400 UI)<\/td><\/tr><tr><td>1-18 ani <\/td><td>15 mcg (600 UI)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>\u00cen cazul \u00een care un copil nu prime\u0219te vitamina D \u00een cantitate optim\u0103, exist\u0103 riscul ca acesta s\u0103 dezvolte rahitism. Este o boal\u0103 a oaselor, \u00een care scheletul poate s\u0103 sufere diformit\u0103\u021bi, \u0219i care este acompaniat\u0103 de dureri.<\/p>\n\n\n\n<p>\u00cencearc\u0103 s\u0103 integrezi \u00een alimenta\u021bia copilului t\u0103u carne de pe\u0219ti gra\u0219i, ciuperci sau alimente fortificate precum laptele sau sucul de portocale, pentru un plus de <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/vitamina-c\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina C<\/a>. Uneori, copiii pot fi mai greu de convins s\u0103 consume alimente care nu le plac, iar pe\u0219tele gras s-ar putea s\u0103 nu se afle printre preferin\u021bele sale. Dac\u0103 \u00ee\u021bi sun\u0103 cunoscut scenariul, ia \u00een considerare \u0219i suplimentele de vitamina D. Op\u021biunea preferat\u0103 de p\u0103rin\u021bi este administrarea de vitamina D3 bebelu\u0219i sub form\u0103 de pic\u0103turi, care pot fi luate simple sau ad\u0103ugate \u00een ap\u0103.<\/p>\n\n\n\n<p>C\u00e2te pic\u0103turi de vitamina D3 se dau la bebelu\u0219i? \u00cen general, o pic\u0103tur\u0103 \u00eenseamn\u0103 400 de UI, \u00eens\u0103 cel mai bine este s\u0103 verifici instruc\u021biunile de pe cutie, deoarece cantitatea exact\u0103 este determinat\u0103 de dozatorul care vine cu suplimentul. \u021aine minte \u00eens\u0103, c\u0103 doza nu trebuie s\u0103 dep\u0103\u0219easc\u0103 10 mcg pentru copiii p\u00e2n\u0103 la 1 an \u0219i 15 mcg pentru p\u00e2n\u0103 la 18 ani.<\/p>\n\n\n\n<p>Cu toate c\u0103 expunerea la razele UV poate produce vitamina D, medicii nu recomand\u0103 ca sugarii mai mici de 6 luni s\u0103 fie l\u0103sa\u021bi \u00een lumina direct\u0103 a soarelui f\u0103r\u0103 s\u0103 nu poarte crem\u0103 de protec\u021bie ori haine care s\u0103 le acopere pielea.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Femeile \u00eens\u0103rcinate<\/h3>\n\n\n\n<p>Viitoarele mame poart\u0103 \u00een suflet grija de a-i oferi f\u0103tului hran\u0103 nutritiv\u0103 care s\u0103 \u00eel ajute s\u0103 creasc\u0103 s\u0103n\u0103tos. \u00cens\u0103, la r\u00e2ndul lor, trebuie s\u0103 aib\u0103 grij\u0103 \u0219i de bun\u0103starea propriului organism.<\/p>\n\n\n\n<p>Pentru ce este bun\u0103 vitamina D3 \u00een cazul femeilor \u00eens\u0103rcinate? Pe timpul sarcinii, corpul mamei este solicitat la maxim, iar serul matern pierde treptat resursele de 25(OH)D. Vitamina D este printre nutrien\u021bii de baz\u0103 a unei dezvolt\u0103ri optime. Vitamina D3 aduce beneficii \u00een organism, drept urmare, speciali\u0219tii recomand\u0103 ca toate mamele s\u0103 ia suplimente de minim 600 UI pe zi de D3, c\u0103ci aceast\u0103 form\u0103 se absoarbe mai bine \u00een organism. Conform unui studiu din 2020, o doz\u0103 \u0219i mai ridicat\u0103 de vitamina D poate s\u0103 aduc\u0103 \u0219i mai bune rezultate, at\u00e2t pentru mam\u0103, c\u00e2t \u0219i pentru copil.<\/p>\n\n\n\n<p>Acest nutrient poate s\u0103 ajute mamele s\u0103 duc\u0103 sarcina la termen cu succes pentru c\u0103, pe de-o parte, f\u0103tul se dezvolt\u0103 s\u0103n\u0103tos, iar pe de alt\u0103 parte, scade riscul de preeclampsie, na\u0219tere prematur\u0103, \u0219i diabet gesta\u021bional. La fel de benefic\u0103 \u00een perioada sarcinii, dar \u0219i a al\u0103pt\u0103rii, este \u0219i <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/vitamina-b9\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina B9<\/a>.<\/p>\n\n\n\n<p>Vitamina D este necesar\u0103 pentru bebelu\u0219i. Mamele trebuie s\u0103-\u0219i fortifice organismul cu vitamina D \u0219i dup\u0103 na\u0219tere, cu prec\u0103dere \u00een perioada de al\u0103ptare. Z\u0103c\u0103mintele de vitamina D pe care le poart\u0103 \u00een organism sunt transportate c\u0103tre sugar prin laptele matern. El, \u00eens\u0103, nu con\u021bine suficiente surse de vitamina D, de aceea multe mame opteaz\u0103 pentru laptele praf, care este fortificat artificial cu aceast\u0103 vitamin\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sfaturi\">Sfaturi pentru consumul de vitamina D<\/h2>\n\n\n\n<p>Dac\u0103 ar fi s\u0103 \u00eentocmim o list\u0103 cu vitamina D beneficii, pe care acest nutrient ni le poate aduce, am men\u021biona c\u0103:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Sus\u021bine absorb\u021bia de calciu \u0219i fosfor din intestin, ocrotind structura noastr\u0103 osoas\u0103, din\u021bii, \u0219i mu\u0219chii.<\/strong><\/td><\/tr><tr><td><strong>Ne men\u021bine alert sistemul imunitar, datorit\u0103 func\u021biilor sale antioxidante \u0219i antiinflamatoare.<\/strong><\/td><\/tr><tr><td><strong>Ne poate ajuta, astfel, s\u0103 lupt\u0103m \u00eempotriva anumitor boli autoimune, sau chiar a cancerului.<\/strong><\/td><\/tr><tr><td><strong>Ni se aliaz\u0103 \u00een procesul de sl\u0103bire, c\u0103ci studiile arat\u0103 c\u0103 ne ajut\u0103 s\u0103 sc\u0103dem indicele de mas\u0103 corporal\u0103, oferindu-ne totodat\u0103 energie, pentru a face mi\u0219care zilnic.<\/strong><\/td><\/tr><tr><td><strong>Ne poate reduce simptomele de depresie \u0219i s\u0103 ne ofere o stare de spirit mai bun\u0103.<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>A\u0219adar, e de \u00een\u021beles de ce medicii insist\u0103 s\u0103 ne fortific\u0103m organismul cu aceast\u0103 vitamin\u0103. Acest lucru este posibil prin expunerea la soare, aproximativ 10-30 de minute \u00een soarele din plin\u0103 zi, f\u0103r\u0103 protec\u021bie solar\u0103,<strong> <\/strong>hr\u0103nirea cu alimente care con\u021bin vitamina D, ca pe\u0219tii gra\u0219i sau ciupercile, ori prin administrarea de suplimente. Ele se pot lua sub form\u0103 de pastile sau pic\u0103turi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Atunci c\u00e2nd iei vitamina D pe cale oral\u0103<\/strong>, \u021bine minte c\u0103 ea se absoarbe cel mai bine \u00een organism dup\u0103 mas\u0103, cu un pahar de ap\u0103, dar nu este interzis nici s\u0103 o iei cu m\u00e2ncare, \u00een timpul mesei. Cite\u0219te cu aten\u021bie instruc\u021biunile de utilizare, iar dac\u0103 ai neclarit\u0103\u021bi, po\u021bi oric\u00e2nd s\u0103 te adresezi farmacistului sau medicului specialist. De altfel, fiind o vitamin\u0103 liposolubil\u0103, cercet\u0103torii spun c\u0103 se absoarbe mai bine atunci c\u00e2nd este luat\u0103 \u00een suplimente pe baz\u0103 de ulei ori cu m\u00e2ncare ce con\u021bine gr\u0103simi.<\/p>\n\n\n\n<p>Dac\u0103 preferi <strong>comprimatele care se dizolv\u0103 rapid \u00een gur\u0103<\/strong>, ai grij\u0103 s\u0103 ai m\u00e2inile uscate \u00eenainte de a manipula medicamentul, pentru a nu pierde din cantitate lui. Las\u0103 pastila pe limb\u0103 s\u0103 se dizolve complet \u0219i apoi \u00eenghite-o simplu sau ap\u0103. Verific\u0103 \u00eentotodeauna instruc\u021biunile \u00eenainte de a lua un supliment.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Dac\u0103 folose\u0219ti pic\u0103turi de vitamina D<\/strong>, ai grij\u0103 la dozarea lor \u0219i folose\u0219te dispozitivul de dozare cu care vine suplimentul. Dac\u0103 folose\u0219ti o lingur\u0103 de buc\u0103t\u0103rie, exist\u0103 riscul s\u0103 administrezi o cantitate incorect\u0103 \u0219i s\u0103 nu te bucuri de beneficiile vitaminei, ori s\u0103 aluneci spre toxicitate.&nbsp;<\/p>\n\n\n\n<p><strong>Dac\u0103 optezi pentru pastile masticabile<\/strong>, mestec\u0103 bine medicamentul \u00eenainte s\u0103 \u00eel \u00eenghi\u021bi, p\u00e2n\u0103 \u00eel f\u0103r\u00e2mi complet.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Vitamina D contraindica\u021bii<\/strong>: Dac\u0103 te confrun\u021bi cu tulbur\u0103ri de s\u0103n\u0103tate \u0219i iei medicamente pentru a le trata, ai grij\u0103 la asocierea lor cu suplimentele de vitamina D. Anumite medicamente, precum medicamentul de sl\u0103bit Orlistat, pot s\u0103 reduc\u0103 absorb\u021bia acestui nutrient. De aceea, se recomand\u0103 administrarea lor la cel pu\u021bin 2 ore distan\u021b\u0103.<\/p>\n\n\n\n<p>\u00cencearc\u0103 s\u0103 \u00ee\u021bi creezi o rutin\u0103 de administrare pentru a te bucura de beneficiile vitaminei D. Dac\u0103 o iei o dat\u0103 pe zi, f\u0103-o la aceea\u0219i or\u0103. Ai putea s\u0103 \u00ee\u021bi setezi o alarm\u0103 la telefon \u00een cazul \u00een care e\u0219ti ocupat \u0219i ui\u021bi de ea. Dac\u0103 o iei o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103, o op\u021biune ar fi s\u0103 \u00eencercuie\u0219ti zilele de administrare \u00een calendar.<\/p>\n\n\n\n\t<div id=\"block_91f201f8c9feab3d65964b6dc0d514d5\" class=\"align wp-block-custom-blocks-info-box-pro-tip\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-tertiary px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-custom-secondaryLight text-2xl font-semibold\">Pro tip<\/p>\n\n\t\t<div class=\"text-custom-secondaryLight text-base font-medium\">\n\t\t\t<p>Mul\u021bi se \u00eentreab\u0103 c\u00e2nd se ia vitamina D diminea\u021ba sau seara? Cercet\u0103torii nu au confirmat cu exactitate dac\u0103 exist\u0103 un moment propice din zi care s\u0103 faciliteze absorb\u021bia de vitamina D \u00een organism, \u00eens\u0103 multiple studii au identificat c\u0103 vitamina D poate s\u0103 tulbure somnul dac\u0103 este luat\u0103 imediat \u00eenainte de culcare. Mai mult, un studiu din 2013 a g\u0103sit o asociere \u00eentre un nivel \u00eenalt de vitamina D \u0219i un nivel sc\u0103zut de melatonin\u0103.<\/p>\n\t\t<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<p><strong>Vitamina D3 contraindica\u021bii<\/strong>: Vitamina D3 poate s\u0103 produc\u0103 reac\u021bii adverse dac\u0103 este luat\u0103 \u00een cantit\u0103\u021bi peste m\u0103sur\u0103. \u00cen timp, organismul poate ajunge la un exces de vitamina D, care inhiba absorb\u021bia de calciu \u0219i poate s\u0103 provoace alter\u0103ri ale structurii osoase. E bine s\u0103 \u021bii minte c\u0103 dozarea de vitamina D poate s\u0103 ajung\u0103 p\u00e2n\u0103 la 10.000 UI pe zi atunci c\u00e2nd deficitul este mare.<\/p>\n\n\n\n<p><strong>Vitamina D3 reac\u021bii adverse<\/strong>: Alte reac\u021bii adverse sunt rare, \u00eens\u0103 te po\u021bi confrunta \u0219i cu: erup\u021bii cutanate, m\u00e2nc\u0103rime sau umflare, \u00een special a fe\u021bei sau a limbii, ame\u021beli severe, ori dificult\u0103\u021bi de respira\u021bie. \u00cen aceste situa\u021bii e important s\u0103 \u00eentrerupi imediat administrarea \u0219i s\u0103 iei leg\u0103tura cu un specialist.<\/p>\n\n\n\n<p>\u00cen ceea ce prive\u0219te rela\u021bia cu al\u021bi nutrien\u021bi, s\u0103 \u0219tii c\u0103 cercet\u0103torii au descoperit c\u0103 asocierea vitaminei D cu alte vitamine liposolubile precum vitamina A sau <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/vitamina-k\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina K<\/a>, amplific\u0103 beneficiile aduse de suplimentele cu colecalciferol. La fel de benefic\u0103 se arat\u0103 \u0219i asocierea cu <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/magneziu\/\" target=\"_blank\" rel=\"noreferrer noopener\">magneziu<\/a>, care poate s\u0103 reduc\u0103 rata de mortalitate, sporind totodat\u0103 activitatea cognitiv\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 ob\u021bii suficient\u0103 vitamina D \u00een dieta ta<\/h3>\n\n\n\n<p>\u00cen ceea ce prive\u0219te schema alimentelor bogate \u00een vitamina D, din p\u0103cate acest nutrient nu se poate m\u00e2ndri cu o gam\u0103 variat\u0103 din care putem to\u021bi s\u0103 alegem.<\/p>\n\n\n\n<p>Ea este o vitamin\u0103 liposolubil\u0103 \u0219i o vom g\u0103si, \u00een primul r\u00e2nd, \u00een <strong>carnea provenit\u0103 de la pe\u0219tii gra\u0219i<\/strong>. Cea mai bun\u0103 op\u021biune este <strong>somonul<\/strong>. O por\u021bie de aproximativ 100 de grame de somon conservat poate furniza organismul cu p\u00e2n\u0103 la 386 UI de vitamina D &#8211; aproximativ 50% din DZR. Cu toate acestea, s-a constat c\u0103 doza exact\u0103 de vitamina D pe care o g\u0103sim \u00een proteina animal\u0103 poate s\u0103 varieze \u00een func\u021bie de specie. De exemplu, unele <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17267210\/\">studii<\/a> sugereaz\u0103 c\u0103 somonul de cresc\u0103torie poate con\u021bine doar 25% din cantitatea pe care o g\u0103sim somonul capturat din s\u0103lb\u0103ticie.<\/p>\n\n\n\n<p>\u00cen aceea\u0219i categorie intr\u0103 c\u00e2teva <strong>fructe de mare<\/strong> ca <strong>stridiile <\/strong>\u0219i <strong>creve\u021bii<\/strong>,\u00a0\u0219i al\u021bi <strong>pe\u0219ti gra\u0219i<\/strong> precum <strong>ton<\/strong>, <strong>macrou<\/strong>, <strong>sardine<\/strong>, <strong>hamsii<\/strong>. Nu doar c\u0103 \u00ee\u021bi vor alimenta rezervoarele de vitamina D, dar vor fortifica organismul \u0219i cu gr\u0103simi s\u0103n\u0103toase din Omega 3. \u00cencearc\u0103 <a href=\"https:\/\/kindora.com\/ro\/retete\/reteta-salata-de-macrou-la-cuptor-cu-legume\/\" target=\"_blank\" rel=\"noreferrer noopener\">re\u021beta salat\u0103 de macrou<\/a>.<\/p>\n\n\n\n<p>Partea mai pu\u021bin pl\u0103cut\u0103 este c\u0103, pentru a-\u021bi fortifica \u00eendeajuns corpul cu vitamina D, ar trebui s\u0103 m\u0103n\u00e2nci carne de la ace\u0219ti pe\u0219ti aproximativ \u00een fiecare zi.<\/p>\n\n\n\n\t<div id=\"block_a0ce4abd1fa596c9048ec30a3428ea79\" class=\"align wp-block-custom-blocks-fun-fact\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-primaryLight px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-2xl font-semibold\">Fun Fact<\/p>\n\t\t<div class=\"font-medium text-base\"><p>Lips\u0103 de zinc simptome: \u00cen medie, zincul, \u00een doza zilnic\u0103 recomandat\u0103 pentru un adult, se ia \u00een propor\u021bie de 8 miligrame \u00een cazul femeilor \u0219i 11 pentru b\u0103rba\u021bi. Dac\u0103 nu reu\u0219e\u0219ti s\u0103 atingi acest aport zilnic necesar, corpul \u00ee\u021bi va semnala lipsa de zinc printr-o serie de simptome.<\/p>\n<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<p>Po\u021bi s\u0103 \u00eencerci \u0219i uleiul de pe\u0219te, ori de ficat de pe\u0219te, care \u00ee\u021bi va \u00eent\u0103ri organismul cu peste 200% din doza optim\u0103 de care are nevoie organismul.<\/p>\n\n\n\n<p>Dac\u0103 nu te pot convinge cu carnea de pe\u0219te, s\u0103 \u0219tii c\u0103 vitamina D mai poate fi procurat\u0103 \u0219i din <strong>carnea de vit\u0103<\/strong> sau <strong>pui<\/strong>, \u00eens\u0103 \u00een cantit\u0103\u021bi modeste, de p\u00e2n\u0103 la 5% din DZR.<\/p>\n\n\n\n<p><strong>Oul <\/strong>este \u0219i el o op\u021biune o s\u0103n\u0103toas\u0103, care \u00ee\u021bi ofer\u0103 sa\u021bietate \u0219i, totodat\u0103, surse de vitamina D. Cu toate acestea, \u021bine minte c\u0103 le vei g\u0103si stocate \u00een g\u0103lbenu\u0219. Ca \u0219i \u00een cazul c\u0103rnii, ou\u0103le vor oferi cantit\u0103\u021bi variate de vitamina D \u00een func\u021bie de modul \u00een care au fost crescute g\u0103inile. Cele care nu au fost crescute la curte, produc de obicei doar ou\u0103 care ad\u0103postesc \u00eentre 2-5% din DZR. Cu c\u00e2t pas\u0103rea este mai mult expus\u0103 la soare, cu at\u00e2t \u0219i ou\u0103le pe care le cloce\u0219te vor avea mai mult\u0103 vitamina D. Cercet\u0103torii spun c\u0103 nivelul nutritiv poate cre\u0219te cu aproximativ 20% pentru p\u0103s\u0103rile l\u0103sate libere \u00een curte.<\/p>\n\n\n\n<p>\u00cen cazul \u00een care preferi legumele, <strong>ciupercile <\/strong>sunt solu\u021bia pentru optimizarea organismului cu vitamina D. Dac\u0103 noi producem D3 \u00een organism prin expunerea la soare, ciupercile sunt cele care produc D2 prin acela\u0219i procedeu. Anumite soiuri &#8211; cum ar fi ciupercile maitake s\u0103lbatice &#8211; ofer\u0103 p\u00e2n\u0103 la 2.348 UI per por\u021bie de aproximativ 100 de grame, ceea ce \u00eenseamn\u0103 aproape 300% din doza optim\u0103. De altfel, ciupercile pe care le cump\u0103ram de la magazin sunt \u0219i ele tratate cu raze UV pentru a stoca resurse de D2.<\/p>\n\n\n\n<p>Pentru c\u0103 paleta de alegeri este limitat\u0103, s-au dezvoltat op\u021biuni de alimente fortificate pe cale artificial\u0103 cu vitamina D, iar din fericire, aceste surse de vitamina D se g\u0103sesc \u00een frigiderele majorit\u0103\u021bii dintre noi. Ne referim la <strong>lactate<\/strong>, cu prec\u0103dere <strong>lapte<\/strong>, at\u00e2t de vac\u0103, c\u00e2t \u0219i de origine animal\u0103, dar \u0219i diferite m\u0103rci de <strong>iaurt <\/strong>sau <strong>margarin\u0103<\/strong>. Ar mai fi <strong>sucul de portocale<\/strong>, \u00eempreun\u0103 cu <strong>cerealele fortificate<\/strong> pe care, de obicei, le m\u00e2nc\u0103m cu lapte la micul dejun sau \u00eentr-un snack rapid \u0219i gustos \u00eentre mese.<\/p>\n\n\n\n<p>Cea mai bun\u0103 form\u0103 de vitamina D3 este cea pe care o ob\u021binem singuri, pe cale natural\u0103, la soare, \u00eens\u0103 acest lucru nu \u021bine mereu de noi, ci uneori sunt implica\u021bi \u0219i factori geografici, ca pozi\u021bia fa\u021b\u0103 de Ecuator, sau sociali, precum c\u00e2t de mult timp petrecem \u00een cas\u0103.<\/p>\n\n\n\n<p>Ne putem procura vitamina D \u0219i cu ajutorul suplimentelor alimentare, at\u00e2t sub form\u0103 de pastile, c\u00e2t \u0219i pic\u0103turi, \u00een func\u021bie de preferin\u021bele organismului fiec\u0103ruia. Suplimentele de vitamina D se reg\u0103sesc sub form\u0103 de D2 \u0219i D3, \u00eens\u0103 cele de D3 sunt mai recomandate de <a href=\"https:\/\/kindora.com\/ro\/expertii-nostri\/\" target=\"_blank\" rel=\"noreferrer noopener\">exper\u021bii \u00een nutri\u021bie<\/a> deoarece au o absorb\u021bie mai bun\u0103. Dac\u0103 vrei s\u0103 afli mai multe despre tipurile de suplimente \u0219i efectele acestora, te invit\u0103m s\u0103 verifici sec\u021biunea Suplimente de vitamina D<strong> <\/strong>a acestui articol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2nd s\u0103 consul\u021bi un specialist \u00een nutri\u021bie<\/h3>\n\n\n\n<p>Lunile reci nu vin doar cu ploaie \u0219i viscol, dar \u0219i cu lips\u0103 de vitamina D. De aceea, medicii ne recomand\u0103 s\u0103 lu\u0103m suplimente \u00een aceast\u0103 perioad\u0103 cu cer gri, \u00een care soarele nu ne mai poate sus\u021bine absorb\u021bia acestui nutritiv.<\/p>\n\n\n\n<p>Sunt persoane care se confrunt\u0103 cu lips\u0103 de vitamina D pe fondul unor probleme de s\u0103n\u0103tate. Pentru c\u0103 ficatul sus\u021bine primul pas al activ\u0103rii vitaminei D, atunci c\u00e2nd suferi de o tulburare a acestuia, corpul t\u0103u nu va reu\u0219i s\u0103 absoarb\u0103 \u00eentru totul aceast\u0103 vitamin\u0103. Persoanele din aceast\u0103 categorie de risc sunt cei cu boal\u0103 celiac\u0103, Crohn, insuficien\u021b\u0103 pancreatic\u0103, fibroz\u0103 chistic\u0103, sindromul intestinului scurt, colestaz\u0103 hepatic\u0103, \u00eenregistr\u00e2nd un nivel sc\u0103zut de 25(OH)D, adic\u0103 forma activ\u0103 a vitaminei.<\/p>\n\n\n\n<p>Alt motiv poate s\u0103 fie sus\u021binut de alegerile alimentare, care exclud hrana bogat\u0103 \u00een vitamina D. Pentru vegani, resursa pur\u0103 de vitamina D st\u0103 doar \u00een ciuperci. \u00cens\u0103 acestea produc D2, care nu este la fel de eficient \u00een absorb\u021bia vitaminei. De aceea \u0219i ei sunt predispu\u0219i la deficien\u021b\u0103.<\/p>\n\n\n\n<p>Este important s\u0103 nu l\u0103s\u0103m aceast\u0103 lips\u0103 pe termen lung s\u0103 alunece \u00een caren\u021be de vitamina D, pentru c\u0103 organismul va avea profund de suferit, cu prec\u0103dere oasele, din\u021bii, mu\u0219chi, dar \u0219i sistemul imunitar care nu va mai putea s\u0103 lupte \u00eempotriva infec\u021biilor.<\/p>\n\n\n\n<p>Totodat\u0103, c\u00e2nd ne confrunt\u0103m cu probleme de s\u0103n\u0103tate grave, e bine s\u0103 cerem sfatul unui specialist pentru a g\u0103si cea mai bun\u0103 modalitate de a ne \u00eent\u0103ri organismul cu vitamina D. Spre exemplu, \u00een cazul persoanelor obeze, cantitatea de vitamina D necesar\u0103 func\u021bion\u0103rii optime a organismului se prea poate s\u0103 fie mai mare dec\u00e2t \u00een cazul persoanelor non-obeze.&nbsp;<\/p>\n\n\n\n<p>De\u0219i DZR este de aproximativ 800 UI pe zi pentru adul\u021bi \u00eentre 19 \u0219i 70 de ani, studiile spun c\u0103 \u0219i dozele mai mari, de 2.000 UI aduc beneficii optime organismului, dac\u0103 te confrun\u021bi cu deficitul de vitamina D. \u00cens\u0103, cercet\u0103torii insist\u0103 s\u0103 nu dep\u0103\u0219im o doz\u0103 mai mare de 10.000 UI pe zi, \u0219i asta sub supravegherea medicului, deoarece excesul de vitamina D poate avea consecin\u021be grave asupra s\u0103n\u0103t\u0103\u021bii.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"determinarea-seric\u0103\">C\u00e2nd este indicat\u0103 determinarea seric\u0103<\/h3>\n\n\n\n<p>Vitamina D sc\u0103zut\u0103 \u00een corp? Exist\u0103 \u0219ansa s\u0103 te confrun\u021bi \u0219i tu cu o lips\u0103 de vitamina D, \u00een cazul \u00een care:<\/p>\n\n\n\n<div id=\"block_8670724c4627ce0473932641750c2f68\" class=\"article-number-blocks\" class=\"align wp-block-custom-blocks-article-number-blocks\">\n\t<ol class=\"grid grid-cols-12 gap-4 article-number article-number--purple mb-8 lg:mb-12\" role=\"list\">\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t1\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tAi dureri la nivelul oaselor \u0219i mu\u0219chilor:\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Principala func\u021bie a vitaminei D \u00een organismul nostru este de a ne \u00eent\u0103ri sistemul osos, din\u021bii \u0219i mu\u0219chi, aliindu-se cu calciu \u0219i fosfor. Dac\u0103 nu ai o cantitate optim\u0103 de vitamina D \u00een organism, atunci sunt \u0219anse foarte mari ca s\u0103n\u0103tatea scheletului s\u0103u s\u0103 intre \u00eentr-un declin.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tNu te hr\u0103ne\u0219ti cu suficiente alimente care con\u021bin vitamina D:\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400\">Nu e\u0219ti un fan al pe\u0219telui sau poate e\u0219ti vegan \u0219i nu consumi <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/proteine\/\" target=\"_blank\" rel=\"noopener\">protein\u0103 animal\u0103<\/a>. \u00cen cazul acesta, s\u0103 \u0219tii c\u0103 sunt multe <\/span><span style=\"font-weight: 400\">alimente pe baz\u0103 de plante fortificate cu vitamina D<\/span><span style=\"font-weight: 400\">, ca laptele vegetal ori cerealele.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tSuferi de anumite probleme de s\u0103n\u0103tate, care inhib\u0103 absorb\u021bia de vitamina D:\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400\">Se aplic\u0103 pentru persoanele care sufer\u0103 de boli de ficat sau rinichi, pentru c\u0103 aceste organe sus\u021bine sinteza vitaminei D \u00een corp.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t4\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tTe confrun\u021bi cu obezitatea:\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">S-a constatat de c\u0103tre cercet\u0103tori c\u0103 persoanele care se lupt\u0103 cu obezitatea au un nivel sc\u0103zut de vitamina D, care trebuie ajustat masei lor corporale.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t\t\t\n\t\t\t<li class=\"col-span-12 lg:col-span-6 mb-1 lg:mb-6 last:mb-0\" role=\"listitem\">\n\t\t\t\t<article class=\"flex flex-col h-full\">\n\t\t\t\t\t<!-- Badge + Title Row -->\n\t\t\t\t\t<div class=\"flex items-center gap-4 mb-4\">\n\t\t\t\t\t\t<!-- Decorative Number Badge -->\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"w-[30px] h-[30px] bg-custom-secondaryLight rounded-md flex items-center justify-center flex-shrink-0\"\n\t\t\t\t\t\t\taria-hidden=\"true\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t<span class=\"text-base font-medium text-custom-secondary\">\n\t\t\t\t\t\t\t\t5\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<!-- Title -->\n\t\t\t\t\t\t\t\t\t\t\t\t\t<p class=\"text-xl font-semibold flex-1\">\n\t\t\t\t\t\t\t\tPetreci prea mult timp \u00een\u0103untru:\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<!-- Text Content -->\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"article-number-blocks__content\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400\">Aceea\u0219i regul\u0103 se aplic\u0103 \u0219i dac\u0103 folose\u0219ti constant crem\u0103 de protec\u021bie solar\u0103 sau por\u021bi numai haine lungi. Vitamina D este cunoscut\u0103 \u0219i sub denumirea ,,vitamina soarelui\u201d, pentru c\u0103 organismul nostru \u0219i-o procur\u0103 de unul singur atunci c\u00e2nd suntem expu\u0219i la razele UV. Dac\u0103 nu prea reu\u0219e\u0219ti s\u0103 petreci timp afar\u0103, organismul t\u0103u nu g\u0103se\u0219te alte <\/span><span style=\"font-weight: 400\">surse de stocare a vitaminei D<\/span><span style=\"font-weight: 400\">, dec\u00e2t prin hran\u0103 adecvat\u0103 absorb\u021biei de vitamina D sau prin administrarea de suplimente.<\/span><\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/article>\n\t\t\t<\/li>\n\t\t\t<\/ol>\n<\/div>\n\n\n<p>Dac\u0103 te \u0219tii \u00een vreuna dintre aceste categorii, noi \u00ee\u021bi suger\u0103m s\u0103 iei leg\u0103tura cu un medic specialist care s\u0103 te ajute s\u0103 confirmi dac\u0103 \u00eentr-adev\u0103r ai vitamina D sc\u0103zut\u0103 \u00een organism, care l\u0103sat\u0103 netratat\u0103 poate s\u0103 duc\u0103 la o caren\u021b\u0103 de vitamina D.&nbsp;<\/p>\n\n\n\n<p>Te reg\u0103se\u0219ti cumva \u00een lips\u0103 vitamina D ame\u021beli, dureri osoase, st\u0103ri depresive? Simptomele acestei caren\u021be nu sunt foarte u\u0219or de identificat \u0219i uneori pot s\u0103 treac\u0103 \u0219i ani p\u00e2n\u0103 s\u0103 prime\u0219ti un diagnostic exact.<\/p>\n\n\n\n<p>Pentru a testa nivelul de vitamina D din organismul, este nevoie de un test de s\u00e2nge rapid. Medicul \u00ee\u021bi va recomanda testul 25-hidroxi vitamina D, care este cea mai bun\u0103 modalitate de a monitoriza nivelurile de vitamina D, pentru c\u0103 poate determina \u0219i dac\u0103 nivelul de vitamina D este prea mare sau prea sc\u0103zut pentru a \u00eent\u00e2lni nevoile corpului t\u0103u.<\/p>\n\n\n\n<p>Acest test este foarte important pentru a evita posibilele caren\u021be vitamina D, cauzate de absen\u021ba lung\u0103 a acestei vitamine \u00een organism. Printre aceste caren\u021be, ar fi bolile la nivel osos ori muscular, precum osteoporoza sau osteomalacia, pentru adul\u021bi \u0219i adolescen\u021bi, sau rahitismul, \u00een cazul copiilor. Toate aceste boli pot s\u0103 produc\u0103 modific\u0103ri ale structurii osoase \u0219i dentare, \u00eens\u0103 lipsa de vitamina D poate s\u0103 sl\u0103beasc\u0103 totodat\u0103 \u0219i for\u021ba sistemului imunitar.<\/p>\n\n\n\n<p>\u00cenainte de a te testa, p\u0103streaz\u0103 un interval de la 4 p\u00e2n\u0103 la 8 ore \u00een care s\u0103 nu consumi m\u00e2ncare. Specialistul va recolta s\u00e2nge pe cale intravenoas\u0103, iar pentru analiza de vitamina D pentru copii \u0219i bebelu\u0219i este suficient\u0103 \u0219i recoltarea din deget.<\/p>\n\n\n\n<p>Conform <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">Office of Dietary Supplements (ODS)<\/a>, nivelurile de vitamina D sunt m\u0103surate prin nivelul de 25-hidroxi \u00een nanomoli\/litru (nmol\/L) sau nanograme\/mililitru (ng\/mL). Rezultatele pot indica urm\u0103toarele:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>deficien\u021b\u0103 vitamina D<\/strong>: mai pu\u021bin de 30 nmol\/L (12 ng\/mL)<\/li>\n\n\n\n<li><strong>poten\u021bial\u0103 <\/strong><strong>deficien\u021b\u0103 vitamina D<\/strong>: \u00eentre 30 nmol\/L (12 ng\/mL) \u0219i 50 nmol\/L (20 ng\/mL)<\/li>\n\n\n\n<li><strong>niveluri normale<\/strong>: \u00eentre 50 nmol\/L (20 ng\/mL) \u0219i 125 nmol\/L (50 ng\/mL)<\/li>\n\n\n\n<li><strong>niveluri ridicate<\/strong>: mai mari de 125 nmol\/L (50 ng\/mL)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>\u00cen func\u021bie de rezultate, medicul va g\u0103si o schem\u0103 de tratament optim\u0103 pentru nevoile organismului t\u0103u. Dac\u0103 nivelul de vitamina D este mult prea sc\u0103zut pentru tine \u0219i te confrun\u021bi, totodat\u0103, cu dureri ale oaselor, medicul s-ar putea s\u0103 cear\u0103 \u0219i o radiografie pentru a scana densitatea osoas\u0103. Dac\u0103 testul arat\u0103 c\u0103 nivelul este mult prea mare, probabil a avut loc o eroare \u00een administrarea dozei propice de vitamina D, deoarece toxicitatea produs\u0103 de la alimenta\u021bie ori expunere la soare este extrem de rar\u0103.&nbsp;<\/p>\n\n\n\n\t<div id=\"block_88dbea0287a3dfe0117f4e9c26a91c55\" class=\"align wp-block-custom-blocks-fun-fact\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-primaryLight px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-2xl font-semibold\">Fun Fact<\/p>\n\t\t<div class=\"font-medium text-base\"><p>Dozarea vitaminei D \u00een s\u00e2nge ar trebui s\u0103 fac\u0103 parte din analizele uzuale pe care le repet\u0103m o dat\u0103 pe an. Femeile \u00een postmenopauz\u0103 ar trebui s\u0103 acorde aten\u021bie sporit\u0103 acestei vitamine, \u00eentruc\u00e2t un nivel optim de vitamina D este factor de protec\u021bie \u00eempotriva osteoporozei.<\/p>\n<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"concluzii\">Concluzii<\/h2>\n\n\n\n<p>Vitamina D este un nutrient esen\u021bial pentru a duce o via\u021b\u0103 s\u0103n\u0103toas\u0103 \u0219i activ\u0103, prin faptul c\u0103 ne \u00eent\u0103re\u0219te sistemul imunitar \u0219i ne men\u021bine corpul puternic, permi\u021b\u00e2ndu-i s\u0103 se dezvolte armonios. A\u0219a c\u0103 data viitoare c\u00e2nd e\u0219ti \u00een pauza de pr\u00e2nz la birou \u0219i nu \u0219tii ce s\u0103 faci, ia o gur\u0103 de aer \u00een lumina soarelui. Nu doar c\u0103 te vei \u00eenc\u0103rca de serotonin\u0103 \u0219i vei avea o stare de spirit mai bun\u0103 pe parcursul zilei, dar \u00ee\u021bi vei \u0219i fortifica organismul cu vitamina D.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Surse:<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_47307f83d0e37840a8a7bfb9c54e48bd\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\">Vitamin D<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-d\/\">Vitamin D, Vitamin and Minerals<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/nutritionsource.hsph.harvard.edu\/vitamin-d\/\">Vitamin D<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/how-much-vitamin-d-to-take\">How Much Vitamin D Should You Take For Optimal Health?<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18492750\/\">Short and long-term variations in serum calciotropic hormones after a single very large dose of ergocalciferol (vitamin D2) or cholecalciferol (vitamin D3) in the elderly<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32365423\/\">The effect of vitamin D supplement on negative emotions: A systematic review and meta-analysis<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.webmd.com\/drugs\/2\/drug-10175\/vitamin-d3-oral\/details\">Vitamin D3 &#8211; Uses, Side Effects, and More<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6071442\/\">Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28679555\/\">Daily supplementation with 15 \u03bcg vitamin D2 compared with vitamin D3 to increase wintertime 25-hydroxyvitamin D status in healthy South Asian and white European women: a 12-wk randomized, placebo-controlled food-fortification trial<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_ccdec016dfd82d2c5f0077bdefb6e42c\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-d\/art-20363792\">Vitamin D<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9066576\/\">100 YEARS OF VITAMIN D: Historical aspects of vitamin D<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.cancer.gov\/about-cancer\/causes-prevention\/risk\/diet\/vitamin-d-fact-sheet\">Vitamin D and Cancer<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/vitamin-d2-vs-d3\">Vitamin D2 vs. D3: What\u2019s the Difference?<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/diabetesjournals.org\/care\/article\/29\/3\/650\/25333\/Vitamin-D-and-Calcium-Intake-in-Relation-to-Type-2\">Vitamin D and Calcium Intake in Relation to Type 2 Diabetes in Women<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.bmj.com\/content\/376\/bmj-2021-066452\">Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32022867\/\">Fibromyalgia Symptom Severity and Psychosocial Outcomes in Fibromyalgia Patients with Hypovitaminosis D: A Prospective Questionnaire Study<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/low-vitamin-d-and-weight-gain\">Can Vitamin D Deficiency Cause Weight Gain?<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8299926\/\">Vitamin D: Do We Need More Than Sunshine?<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/calcium-plus-vitamin-d-supplementation-and-fat-mass-loss-in-female-very-lowcalcium-consumers-potential-link-with-a-calciumspecific-appetite-control\/623D71E0A965E910C48903089FA7B56C\">Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: potential link with a calcium-specific appetite control<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23665342\/\">The influence of vitamin D supplementation on melatonin status in patients with multiple sclerosis<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_39cb837107bcf4617e0dd7c9b1562aa6\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/vitamin-d-101\">Vitamin D 101 \u2014 A Detailed Beginner&#8217;s Guide<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/how-to-increase-vitamin-d\">7 Effective Ways to Increase Your Vitamin D Levels<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/health\/25-hydroxy-vitamin-d-test\">25-Hydroxy Vitamin D Test<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes\">Vitamin D and your health: Breaking old rules, raising new hopes<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/vitamin-d-deficiency-symptoms\">Common Symptoms of Vitamin D Deficiency and How to Treat Them<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17267210\/\">An evaluation of the vitamin D3 content in fish: Is the vitamin D content adequate to satisfy the dietary requirement for vitamin D?<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22998754\/\">A 12-week double-blind randomized clinical trial of vitamin D\u2083 supplementation on body fat mass in healthy overweight and obese women<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32487800\/\">Vitamin D supplementation during pregnancy: an overview<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19523595\/\">Vitamin D for cancer prevention: global perspective<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9468237\/\">Is Vitamin D Important in Anxiety or Depression? What Is the Truth?<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<\/div>\n\n    <\/div>\n","protected":false},"featured_media":5097,"menu_order":0,"template":"","meta":{"_acf_changed":false,"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0},"class_list":["post-5084","nutrient","type-nutrient","status-publish","has-post-thumbnail","hentry"],"acf":{"nutrient_category":[5085,5099],"articles":[1978,2156,2077,8517,9684,9933,11221,11760,12414,13355,15821]},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Vitamina D: ce este, c\u00e2nd se ia \u0219i semnele deficitului de D3<\/title>\n<meta name=\"description\" content=\"Vitamina D: Descoper\u0103 beneficiile, surse &amp; simptomele \u00een cazul caren\u021bei de calciferol \u2705 Afl\u0103 DZR &amp; cum se manifest\u0103 excesul de vitamina D3 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