{"id":1098,"date":"2022-12-15T10:43:29","date_gmt":"2022-12-15T08:43:29","guid":{"rendered":"https:\/\/www.nutrific.ro\/blog\/?p=1098"},"modified":"2022-12-15T13:08:17","modified_gmt":"2022-12-15T11:08:17","slug":"vitamina-d-vitamina-soarelui","status":"publish","type":"post","link":"https:\/\/www.nutrific.ro\/blog\/vitamina-d-vitamina-soarelui\/","title":{"rendered":"<strong>Vitamina D \u2013 vitamina soarelui, o surs\u0103 esen\u021bial\u0103 de s\u0103n\u0103tate \u00a0<\/strong>"},"content":{"rendered":"\n<p>Cu siguran\u021b\u0103, atunci c\u00e2nd auzi vorbindu-se despre <strong>vitamina D<\/strong>, printre primele lucruri care-\u021bi vin \u00een minte sunt expunerea la soare \u0219i uleiul de pe\u0219te. \u0218tii deja c\u0103 aceast\u0103 vitamin\u0103 este vital\u0103 pentru organismul uman, dar ce este, \u00een esen\u021b\u0103, \u201dmiracolul\u201d intens promovat \u00een ultimii ani, cum este metabolizat\u0103 \u0219i care sunt sursele ce o con\u021bin? Pe toate acestea, plus alte c\u00e2teva elemente de interes, le-am bifat pe scurt, mai jos, ca un fel de list\u0103 de \u021binut minte c\u00e2nd vine vorba despre una dintre cele mai renumite \u0219i benefice vitamine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ce este vitamina D<\/strong><\/h2>\n\n\n\n<p>Chiar dac\u0103 r\u00e2ndurile acestea sunt dedicate vitaminei D, e necesar de amintit c\u0103 toate vitaminele sunt micronutrien\u021bi organici de care organismul are nevoie pentru a cre\u0219te \u0219i a se dezvolta s\u0103n\u0103tos \u0219i armonios, pentru a func\u021biona \u00een parametri normali, astfel \u00eenc\u00e2t calitatea vie\u021bii s\u0103 fie crescut\u0103.<\/p>\n\n\n\n<p><strong>Vitamina D<\/strong> este o vitamin\u0103 liposolubil\u0103 ce contribuie din plin la buna func\u021bionare a organismului. Este o vitamin\u0103 foarte important\u0103 \u00een jurul c\u0103reia, de-a lungul timpului, s-au adunat multe studii \u0219i opinii avizate. Pentru a se dezvolta corespunz\u0103tor pe mai multe paliere, organismul uman are mare nevoie de influen\u021ba benefic\u0103 a vitaminei D. Se vorbe\u0219te despre vit. D ca despre o vitamin\u0103-hormon, care combin\u0103 un complex de alte vitamine \u0219i anume vitaminele D2 &#8211; ergocalciferol \u0219i D3 &#8211; colecalciferol. Ambele sunt forme metabolic inactive sau foarte pu\u021bin active, deci trebuie s\u0103 se \u00eent\u00e2mple ceva ca organismul s\u0103 le foloseasc\u0103, iar ele s\u0103 fie active \u0219i s\u0103-\u0219i \u00eendeplineasc\u0103 rolul.<\/p>\n\n\n\n<p>Metabolizarea sa are loc \u00een dou\u0103 etape: la nivel hepatic \u0219i renal au loc dou\u0103 procese metabolice care poart\u0103 numele de hidroxil\u0103ri, iar \u00een urma acestora, precursorii de vitamina D se transform\u0103 \u00een calcitrioli care reprezint\u0103 forma biologic\u0103 activ\u0103 a vitaminei D.&nbsp;<\/p>\n\n\n\n<p><strong>Vitamina D2<\/strong> este luat\u0103 din surse vegetale, iar <strong>vitamina D3<\/strong> din surse animale, suplimente nutri\u021bionale \u0219i, cel mai important, din lumina solar\u0103, fiind singura vitamin\u0103 pe care organismul nostru o sintetizeaz\u0103 prin expunerea la soare, sub influen\u021ba razelor ultraviolete\/UVB (sintetizat\u0103 cutanat din 7-dehidrocolesterol<a> <\/a>\u2013 provitamina D3).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce rol are pentru s\u0103n\u0103tatea organismului<\/strong><\/h3>\n\n\n\n<p><strong>Vitamina D<\/strong> joac\u0103 un rol major \u00een favorizarea s\u0103n\u0103t\u0103\u021bii \u00eentregului organism uman. Niciun segment al acestuia nu este ferit de ac\u021biunea sa benefic\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stimuleaz\u0103 absorb\u021bia calciului \u00een intestin \u0219i ajut\u0103 la mineralizarea normal\u0103 a oaselor;<\/li>\n\n\n\n<li>este esen\u021bial\u0103 pentru sistemul osos, c\u0103ci f\u0103r\u0103 un aport adecvat de vit. D, oasele se pot deforma, pot deveni fragile \u0219i sub\u021biri. Concentra\u021bia adecvat\u0103 este cea care, la copii, previne rahitismul, iar la adul\u021bi osteomalacia. \u00cen combina\u021bie cu calciul, protejeaz\u0103 persoanele adulte \u0219i v\u00e2rstnicii de osteoporoz\u0103;<\/li>\n\n\n\n<li>reduce inflama\u021bia din organism, moduleaz\u0103 cre\u0219terea celular\u0103, are un rol benefic \u00een activitatea neuromuscular\u0103 \u0219i imunitar\u0103;<\/li>\n\n\n\n<li>exist\u0103 studii care au relevat faptul c\u0103 vit. D&nbsp; are un efect protector \u00eempotriva anumitor tipuri de cancer (colon, prostat\u0103, s\u00e2n);<\/li>\n\n\n\n<li>ofer\u0103 protec\u021bie \u00eempotriva diverselor afec\u021biuni cronice cum sunt diabetul (regleaz\u0103 metabolismul glucozei) sau hipertensiunea arterial\u0103.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ce analiz\u0103 este indicat\u0103 pentru a vedea valorile vitaminei D din organism<\/strong><\/h2>\n\n\n\n<p>C\u00e2nd vine vorba de analize de laborator \u00een vederea determin\u0103rii concentra\u021biei serice de vitamin\u0103 D, se recomand\u0103 a\u0219a-numitele 25(OH)D \u0219i 1,25-(OH)2-Vitamina D3. Statusul vitaminei D este exprimat \u00een func\u021bie de nivelele serice ale 25(OH)D factorul de conversie fiind 1 ng\/ml=2,5 nmol\/L. Astfel, se vorbe\u0219te despre deficit de vitamina D c\u00e2nd valorile sunt \u00eentre 25-50 nmol\/L=10-20 ng\/ML, despre deficit sever la valori mai mici de 25 nmol\/L=10 ng\/mL, de toxicitate c\u00e2nd nivelul seric de 25 (OH)D este mai mare de 250 nmol\/L=100 ng\/ml.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Caren\u021bele de vitamina D<\/strong><\/h2>\n\n\n\n<p>Cercet\u0103rile arat\u0103 c\u0103, \u00een ultimii ani, foarte mul\u021bi copii, adolescen\u021bi, femei \u00eens\u0103rcinate \u0219i persoane \u00een etate au \u00eenregistrat caren\u021be ale vit. D. De asemenea, aceste lipsuri se reg\u0103sesc \u0219i \u00een cazul femeilor care au osteoporoz\u0103, persoanelor care locuiesc \u00een \u021b\u0103rile nordice, celor care au tenul \u00eenchis la culoare \u0219i celor care-\u0219i limiteaz\u0103 timpul de expunere&nbsp; la soare. Iat\u0103 \u0219i alte situa\u021bii care pot conduce c\u0103tre un deficit de vitamina D:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alimenta\u021bia incorect\u0103;<\/li>\n\n\n\n<li>boli care \u00eempiedic\u0103 sau \u00eencetinesc procesul de absorb\u021bie a vitaminei D: fibroza chistic\u0103, boala celiac\u0103, ciroza biliar\u0103, etc.;<\/li>\n\n\n\n<li>afec\u021biuni hepatice \u0219i renale;<\/li>\n\n\n\n<li>anumite medicamente cum ar fi anticonvulsivantele \u0219i barbituricele.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Printre simptomele deficien\u021bei de vitamina D se num\u0103r\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>migrenele;<\/li>\n\n\n\n<li>grea\u021ba;<\/li>\n\n\n\n<li>diareea;<\/li>\n\n\n\n<li>dureri severe dac\u0103 gradul de deficit este crescut;<\/li>\n\n\n\n<li>dureri de oase \u0219i articula\u021bii;<\/li>\n\n\n\n<li>sl\u0103biciune muscular\u0103.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 necesar\u0103 de vit D<\/strong><\/h2>\n\n\n\n<p>Pentru fiecare categorie de v\u00e2rst\u0103 au fost indicate urm\u0103toarele doze zilnice de vitamina D: copii \u2013 400 unit\u0103\u021bi, &nbsp;adul\u021bi \u2013 600 unit\u0103\u021bi, femeile \u00eens\u0103rcinate \u0219i v\u00e2rstnicii \u2013 800 unit\u0103\u021bi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce alimente con\u021bin vitamina D<\/strong><\/h3>\n\n\n\n<p>Printre alimentele cu con\u021binut ridicat de vitamina D se reg\u0103sesc ou\u0103le (g\u0103lbenu\u0219ul), ciupercile, ficatul de vit\u0103, uleiul de ficat de pe\u0219te, pe\u0219tele gras (macrou, ton, somon, p\u0103str\u0103v, etc.), creve\u021bii, laptele fortificat. Un lucru este cert: nu te baza doar pe alimente pentru a \u00eenregistra un nivel adecvat de vitamina D \u00een organism. Expunerea controlat\u0103 la soare \u0219i suplimentele alimentare sunt foarte importante.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Expunerea la soare este foarte important\u0103<\/strong><\/h3>\n\n\n\n<p>Tu \u0219tii c\u00e2t \u0219i c\u00e2nd trebuie s\u0103 stai la soare ca s\u0103-\u021bi iei binemeritata por\u021bie de vitamina D? Locul unde te afli pe glob \u0219i anotimpul sunt factori care influen\u021beaz\u0103 absorb\u021bia eficient\u0103 a vitaminei D. E de la sine \u00een\u021beles c\u0103 \u021b\u0103rile nordice sunt dezavantajate din acest punct de vedere, iar cele situate la ecuator au o mare bil\u0103 alb\u0103. \u00cen lunile de var\u0103, dar \u0219i \u00een cele de prim\u0103var\u0103 \u0219i toamn\u0103 \u00een care vremea bun\u0103 nu s-a l\u0103sat gonit\u0103, o expunere de p\u00e2n\u0103 la 20 de minute de circa patru ori pe s\u0103pt\u0103m\u00e2n\u0103 este necesar\u0103 pentru a-\u021bi asigura aportul de vit. D.<\/p>\n\n\n\n<p>C\u00e2t prive\u0219te iarna, sunt nevoie de aproximativ dou\u0103 ore petrecute \u00een b\u0103taia razelor soarelui ca s\u0103-\u021bi iei por\u021bia de vitamina D. La fel de importante ca duratele de expunere sunt \u0219i orele \u00een care acestea e bine s\u0103 se petreac\u0103, iar studiile spun c\u0103 statul la soare \u00eentre orele 10 \u0219i 13 este cel benefic. Bine\u00een\u021beles, vorbim doar de 15 \u2013 20 de minute \u00een acest interval orar, c\u0103ci mai mult timp petrecut la soare, \u00een lunile de var\u0103, cre\u0219te considerabil riscul de apari\u021bia a melanomului malign \u0219i a altor complica\u021bii pe care radia\u021biile ultraviolete le pot avea asupra organismului, mai ales \u00een lipsa folosirii cremelor cu factor de protec\u021bie solar\u0103. De re\u021binut c\u0103 pentru aceast\u0103 expunere de p\u00e2n\u0103 la 20 de minute nu e indicat s\u0103 se foloseasc\u0103 creme de protec\u021bie solar\u0103 pentru c\u0103 acestea vor \u00eempiedica transformarea 7-dehidrocolesterol \u00een vitamina D3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Suplimente alimentare cu vitamina D<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"700\" height=\"400\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Vitamina-D3-Nutrific.png\" alt=\"Vitamina D3 Ultra Nutrific\" class=\"wp-image-1100\" title=\"Vitamina D3 Ultra Nutrific\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Vitamina-D3-Nutrific.png 700w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Vitamina-D3-Nutrific-300x171.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Vitamina-D3-Nutrific-585x334.png 585w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Mai multe detalii pe pagina produsului <a href=\"https:\/\/www.nutrific.ro\/vitamina-d3-ultra-5000iu-30-capsule\" target=\"_blank\" rel=\"noreferrer noopener\">Vitamina D3 Ultra 5000 UI<\/a><\/figcaption><\/figure>\n\n\n\n<p>Deoarece <strong>pu\u021bine alimente con\u021bin vitamina D<\/strong>, exper\u021bii recomand\u0103 <strong>suplimentele alimentare care furnizeaz\u0103 doza zilnic\u0103 necesar\u0103 de vitamina D<\/strong>. De asemenea, se sugereaz\u0103 \u0219i m\u0103surarea periodic\u0103 a nivelului seric de 25-hidroxivitamina D ca test de diagnostic ini\u021bial \u00een cazul persoanelor cu risc de deficien\u021b\u0103. Bine\u00een\u021beles, celor cu deficit de vitamina D li se impune o schem\u0103 de tratament care include administrarea de suplimente cu vitamina D2\/D3. O meta analiz\u0103 din anul 2007 a ar\u0103tat c\u0103 utilizarea suplimentelor cu vitamina D a fost asociat\u0103 cu o mortalitate semnificativ redus\u0103.<\/p>\n\n\n\n<p>Recomand\u0103m cu \u00eencredere <strong>cele dou\u0103 suplimente Nutrific<\/strong>, \u0219i anume:<\/p>\n\n\n\n<p><strong>Vitamina D3 Ultra 5000 UI <\/strong>\u2013 un supliment recomandat pentru cre\u0219terea imunit\u0103\u021bii, fortifierea sistemului osos \u0219i protejarea sistemului muscular.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.nutrific.ro\/mega-vita-mine-formula-60-capsule\" target=\"_blank\" rel=\"noreferrer noopener\">Mega Vita-Mine Formula<\/a><\/strong> \u2013 cu ajutorul unei singure capsule pe zi vei ob\u021bine to\u021bi nutrien\u021bii esen\u021biali de care organismul t\u0103u are nevoie pentru a func\u021biona perfect (con\u021bine Vitamina D \u2013 100% DZR &#8211; doza zilnic\u0103 recomandat\u0103)<\/p>\n\n\n\n<p>Se pare c\u0103 remedierea la scar\u0103 larg\u0103 a deficitului de vitamina D ar reduce enorm riscul de apari\u021bie a numeroase afec\u021biuni severe \u0219i ar cre\u0219te considerabil speran\u021ba de via\u021b\u0103 \u00een r\u00e2ndul popula\u021biei. A\u0219adar, ai re\u021binut re\u021beta de baz\u0103 pentru un aport optim de vitamina D: alimenta\u021bie optim\u0103 + expunere controlat\u0103 la soare + analize periodice + suplimente alimentare cu vitamina D. Deja ai solu\u021bia pentru o via\u021b\u0103 s\u0103n\u0103toas\u0103, nu-\u021bi mai r\u0103m\u00e2ne dec\u00e2t s\u0103 o aplici, zi de zi.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"700\" height=\"400\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamine-Nutrific-vitamina-D.png\" alt=\"Mega Vita-Mine Formula Nutrific\" class=\"wp-image-1099\" title=\"Mega Vita-Mine Formula Nutrific\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamine-Nutrific-vitamina-D.png 700w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamine-Nutrific-vitamina-D-300x171.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamine-Nutrific-vitamina-D-585x334.png 585w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Mai multe detalii pe pagina produsului <a href=\"https:\/\/www.nutrific.ro\/mega-vita-mine-formula-60-capsule\" target=\"_blank\" rel=\"noreferrer noopener\">Mega Vita-Mine Formula Nutrific<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong><em>De re\u021binut:<\/em><\/strong><\/p>\n\n\n\n<p><em>\u201dPe l\u00e2ng\u0103 prevenirea fragilit\u0103\u021bii osoase, vitamina D lupt\u0103 \u00eempotriva depresiei \u0219i r\u0103celilor, reduce riscul anumitor tipuri de cancer \u0219i, mai ales, reduce inflama\u021bia. Cercet\u0103rile anterioare au corelat deficitul de vit. D cu niveluri crescute de markeri proinflamatori. De\u0219i corpul t\u0103u produce vitamina D atunci c\u00e2nd pielea ta este expus\u0103 direct la lumina soarelui, dac\u0103 ai constatat c\u0103 e\u0219ti lipit de birou mai des<\/em> <em>dec\u00e2t \u021bi-ai dori, ai putea s\u0103 \u00eencorporezi pu\u021bin\u0103 vitamina D \u00een dieta ta, iar ou\u0103le \u00eentregi sunt excelente.\u201d<\/em> (\u201dDieta antiinflamatorie\u201d, Murilo Castro Alves)<\/p>\n\n\n\n<p><em>\u201dSe \u0219tie c\u0103 vitamina D stimuleaz\u0103 toate organele vitale \u0219i reduce riscul tuturor formelor de cancer \u00een \u00eentregul organism. Oamenii de \u0219tiin\u021b\u0103 recunosc acum c\u0103 nivelul sc\u0103zut de vitamina D m\u0103re\u0219te riscul de afec\u021biuni cardiovasculare \u0219i de depresie psihic\u0103, precum \u0219i riscul acestei boli evidente, osteoporoza.\u201d<\/em> (\u201dVe\u0219nic t\u00e2n\u0103r\u201d, dr. Nichola Perricone)<\/p>\n\n\n\n<p><em>\u201dPentru ca baia de soare s\u0103 fie eficient\u0103, pielea trebuie s\u0103 con\u021bin\u0103 uleiuri naturale adecvate. V\u0103 recomand s\u0103 nu face\u021bi du\u0219 sau baie \u00eenainte de a face o baie de soare terapeutic\u0103. Dup\u0103 baia de soare, aceste uleiuri trebuie s\u0103 fie absorbite de piele \u0219i s\u0103 p\u0103trund\u0103 \u00een vasele micu\u021be de s\u00e2nge, numite vasculatura dermic\u0103, astfle \u00eenc\u00e2t ar fi bine s\u0103 nu face\u021bi du\u0219 cel pu\u021bin opt ore dup\u0103 expunerea la soare. Respect\u00e2nd aceast\u0103 tehnic\u0103, putem produce mii de unit\u0103\u021bi de vitamina D pe care organismul le poate utiliza.\u201d<\/em> (\u201dVe\u0219nic t\u00e2n\u0103r\u201d, dr. Nichola Perricone)<\/p>\n\n\n\n<p><strong><em>Referin\u021be:<\/em><\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3356951\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3356951\/<\/a> &#8211; Vitamina D, vitamina soarelui<\/p>\n\n\n\n<p><a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-d\/\">https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-d\/<\/a> &#8211; Vitamina D<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cu siguran\u021b\u0103, atunci c\u00e2nd auzi vorbindu-se despre vitamina D, printre primele lucruri care-\u021bi vin \u00een minte sunt expunerea la soare \u0219i uleiul de pe\u0219te. \u0218tii deja c\u0103 aceast\u0103 vitamin\u0103 este vital\u0103 pentru organismul uman, dar ce este, \u00een esen\u021b\u0103, \u201dmiracolul\u201d intens promovat \u00een ultimii ani,&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1102,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[113,110,115,108,112,116,117,111,114,109],"class_list":["post-1098","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate","tag-formula-nutrific","tag-multivitamine","tag-multivitamine-nutrific","tag-vitamina-d","tag-vitamina-d3","tag-vitamina-d3-5000-ui","tag-vitamina-d3-nutrific","tag-vitamina-soarelui","tag-vitamine-nutrific","tag-vitamine-si-minerale"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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