{"id":16100,"date":"2023-04-25T17:30:48","date_gmt":"2023-04-25T17:30:48","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16100"},"modified":"2023-04-25T17:32:07","modified_gmt":"2023-04-25T17:32:07","slug":"the-benefits-of-vitamin-d","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-benefits-of-vitamin-d\/","title":{"rendered":"D VITAMINININ FAYDALARI"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 vitamini<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/avignadiagnostics.com\/creating-clarity\/wp-content\/uploads\/2016\/12\/vitamin-d-the-sunshine-vitamin-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>D vitamini bazen &#8220;g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 vitamini&#8221; olarak adland\u0131r\u0131l\u0131r, \u00e7\u00fcnk\u00fc g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na yan\u0131t olarak cildinizde \u00fcretilir. D-1, D-2 ve D-3 vitaminlerini i\u00e7eren bir bile\u015fik ailesinde&nbsp;<strong>ya\u011fda \u00e7\u00f6z\u00fcnen&nbsp;<\/strong>bir vitamindir.<\/p>\n\n\n\n<p>V\u00fccudunuz do\u011frudan g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kald\u0131\u011f\u0131nda do\u011fal olarak D vitamini \u00fcretir. Kan\u0131n\u0131zdaki vitaminin yeterli d\u00fczeyde olmas\u0131n\u0131 sa\u011flamak i\u00e7in belirli yiyecekler ve takviyeler yoluyla da alabilirsiniz.<\/p>\n\n\n\n<p>D vitamininin birka\u00e7 \u00f6nemli i\u015flevi vard\u0131r. Belki de en hayati olan\u0131&nbsp;<strong>kalsiyum<\/strong>&nbsp;ve&nbsp;<strong>fosfor<\/strong>emilimini d\u00fczenlemek ve normal ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u015flevini kolayla\u015ft\u0131rmakt\u0131r. Yeterli miktarda D vitamini almak, kemiklerin ve di\u015flerin normal b\u00fcy\u00fcmesi ve geli\u015fmesinin yan\u0131 s\u0131ra baz\u0131 hastal\u0131klara kar\u015f\u0131 direncin artmas\u0131 i\u00e7in \u00f6nemlidir.<\/p>\n\n\n\n<p>V\u00fccudunuz yeterli D vitamini almazsa, yumu\u015fak kemikler (<strong>osteomalazi<\/strong>) veya k\u0131r\u0131lgan kemikler (<strong>osteoporoz<\/strong>) gibi kemik anormallikleri geli\u015ftirme riskiyle kar\u015f\u0131 kar\u015f\u0131ya kal\u0131rs\u0131n\u0131z.<\/p>\n\n\n\n<p>\u0130\u015fte D vitamininin \u00fc\u00e7 \u015fa\u015f\u0131rt\u0131c\u0131 faydas\u0131 daha.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. D vitamini hastal\u0131kla sava\u015f\u0131r<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.thecitizen.co.tz\/resource\/blob\/3471368\/3d66f39bd0f1243e4b3b3f82c4c01da7\/buyegi-pic-data.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Birincil faydalar\u0131na ek olarak, ara\u015ft\u0131rmalar D vitamininin de \u015fu alanlarda rol oynayabilece\u011fini g\u00f6stermektedir:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>multipl skleroz<\/strong>riskinizi azaltma ,&nbsp;<em><a rel=\"noreferrer noopener\" href=\"https:\/\/jama.jamanetwork.com\/article.aspx?articleid=204651\" target=\"_blank\"><em>Amerikan T\u0131p Derne\u011fi Dergisi&#8217;nde<\/em>&nbsp;<\/a><\/em>yay\u0131nlanan 2006 y\u0131l\u0131nda yay\u0131nlanan bir \u00e7al\u0131\u015fmaya g\u00f6re<\/li><li><em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2726624\/\" target=\"_blank\"><em>Circulation<\/em>&nbsp;<\/a><\/em>dergisinde yay\u0131nlanan 2008 bulgular\u0131na g\u00f6re kalp hastal\u0131\u011f\u0131na yakalanma \u015fans\u0131n\u0131z\u0131 azaltmak<\/li><li>2010 ara\u015ft\u0131rmas\u0131na g\u00f6re&nbsp;<strong>grip<\/strong>geli\u015fme olas\u0131l\u0131\u011f\u0131n\u0131z\u0131 azaltmaya yard\u0131mc\u0131 olmak&nbsp;<em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20219962\" target=\"_blank\"><em>Amerikan Klinik Beslenme Dergisi&#8217;nde<\/em>&nbsp;<\/a><\/em>yay\u0131nland\u0131<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. D vitamini depresyonu azalt\u0131r<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/vitagene.com\/wp-content\/uploads\/2018\/09\/vitamin-d-for-depression.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ara\u015ft\u0131rmalar, D vitamininin ruh halini d\u00fczenlemede ve depresyonu \u00f6nlemede \u00f6nemli bir rol oynayabilece\u011fini g\u00f6stermi\u015ftir. Bir&nbsp;<a rel=\"noreferrer noopener\" href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1365-2796.2008.02008.x\/abstract\" target=\"_blank\">\u00e7al\u0131\u015fmada,<\/a>&nbsp;bilim adamlar\u0131 D vitamini takviyesi alan depresyonlu ki\u015filerin semptomlar\u0131nda bir iyile\u015fme fark etti\u011fini buldular.<\/p>\n\n\n\n<p><strong>Fibromiyaljisi<\/strong>olan insanlar&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/link.springer.com\/article\/10.1007%2Fs10067-006-0348-5\" target=\"_blank\">\u00fczerinde yap\u0131lan ba\u015fka bir \u00e7al\u0131\u015fmada<\/a>&nbsp;ara\u015ft\u0131rmac\u0131lar, D vitamini eksikli\u011finin&nbsp;<strong>anksiyete<\/strong>&nbsp;ve depresyon ya\u015fayanlarda daha yayg\u0131n oldu\u011funu buldular.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>3. D vitamini kilo kayb\u0131n\u0131 art\u0131r\u0131r<\/a><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.healthcanal.com\/wp-content\/uploads\/Vitamin-D-Dosage-for-Weight-Loss.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>Kilo vermeye<\/strong>&nbsp;veya kalp hastal\u0131klar\u0131n\u0131 \u00f6nlemeye \u00e7al\u0131\u015f\u0131yorsan\u0131z diyetinize D vitamini takviyesi eklemeyi d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n\n\n\n<p>Bir&nbsp;<a href=\"https:\/\/journals.cambridge.org\/action\/displayAbstract?fromPage=online&amp;aid=4454676&amp;fileId=S0007114508030808\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e7al\u0131\u015fmada<\/a>, g\u00fcnl\u00fck kalsiyum ve D vitamini takviyesi alan insanlar plasebo takviyesi alan deneklerden daha fazla kilo verebildiler. Bilim adamlar\u0131 ekstra kalsiyum ve D vitamininin i\u015ftah a\u00e7\u0131c\u0131 bir etkisi oldu\u011funu s\u00f6ylediler.<\/p>\n\n\n\n<p>Ba\u015fka bir&nbsp;<a href=\"http:\/\/ajcn.nutrition.org\/content\/89\/5\/1321.short\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e7al\u0131\u015fmada<\/a>, g\u00fcnl\u00fck D vitamini takviyesi alan a\u015f\u0131r\u0131 kilolu insanlar kalp hastal\u0131\u011f\u0131 risk belirte\u00e7lerini geli\u015ftirdiler.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">D-ficiency dikkat<\/h2>\n\n\n\n<p>Bir\u00e7ok fakt\u00f6r sadece g\u00fcne\u015f yoluyla yeterli miktarda D vitamini alma yetene\u011finizi etkileyebilir. Bu fakt\u00f6rler \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kirlili\u011fin y\u00fcksek oldu\u011fu bir b\u00f6lgede olmak<\/li><li>G\u00fcne\u015f kremi kullanma<\/li><li>\u0130\u00e7 mekanda daha fazla zaman ge\u00e7irmek<\/li><li>Binalar\u0131n g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131n\u0131 engelledi\u011fi b\u00fcy\u00fck \u015fehirlerde ya\u015famak<\/li><li>Daha koyu bir cilde sahip olmak. (Melanin seviyeleri ne kadar y\u00fcksekse, cilt o kadar az D vitamini emebilir.)<\/li><\/ul>\n\n\n\n<p>Bu fakt\u00f6rler artan say\u0131da insanda D vitamini eksikli\u011fine katk\u0131da bulunur. Bu y\u00fczden D vitamininizin bir k\u0131sm\u0131n\u0131 g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 d\u0131\u015f\u0131nda kaynaklardan almak \u00f6nemlidir.<\/p>\n\n\n\n<p>Yeti\u015fkinlerde D vitamini eksikli\u011finin belirtileri \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>yorgunluk, a\u011fr\u0131lar ve a\u011fr\u0131lar ve genel bir iyi hissetmeme hissi<\/li><li>merdiven \u00e7\u0131kmakta veya yerden veya al\u00e7ak sandalyeden kalkmada zorluk \u00e7ekebilecek veya bir y\u00fcr\u00fcy\u00fc\u015f y\u00fcr\u00fcy\u00fc\u015f\u00fc ile y\u00fcr\u00fcmenize neden olabilecek \u015fiddetli kemik veya kas a\u011fr\u0131s\u0131 veya zay\u0131fl\u0131\u011f\u0131<\/li><li>\u00f6zellikle bacaklar\u0131n\u0131zda, pelvisinizde ve kal\u00e7alar\u0131n\u0131zda stres k\u0131r\u0131klar\u0131<\/li><\/ul>\n\n\n\n<p>Doktorlar basit bir kan testi yaparak D vitamini eksikli\u011fini te\u015fhis edebilir. Bir eksikli\u011finiz varsa, doktorunuz kemiklerinizin g\u00fcc\u00fcn\u00fc kontrol etmek i\u00e7in r\u00f6ntgen isteyebilir.<\/p>\n\n\n\n<p>D vitamini eksikli\u011fi tan\u0131s\u0131 al\u0131rsan\u0131z, doktorunuz muhtemelen g\u00fcnl\u00fck D vitamini takviyesi alman\u0131z\u0131 \u00f6nerecektir. Ciddi bir eksikli\u011finiz varsa, bunun yerine y\u00fcksek doz D vitamini tabletleri veya s\u0131v\u0131lar\u0131 \u00f6nerebilirler. Ayr\u0131ca g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan ve yedi\u011finiz yiyeceklerden D vitamini almaya da emin olmal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">D vitamini besin kaynaklar\u0131<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.befitandfine.com\/wp-content\/uploads\/2017\/06\/10-Best-And-Healthy-Vitamin-D-Rich-Food-Sources.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u00c7ok az g\u0131da do\u011fal olarak D vitamini i\u00e7erir. Bu nedenle, baz\u0131 yiyecekler g\u00fc\u00e7lendirilmi\u015ftir. Bu, D vitamininin eklenmi\u015f oldu\u011fu anlam\u0131na gelir. D vitamini i\u00e7eren besinler \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>somon<\/li><li>Sardalye<\/li><li>yumurta sar\u0131s\u0131<\/li><li>karides<\/li><li>s\u00fct (g\u00fc\u00e7lendirilmi\u015f)<\/li><li>tah\u0131l (g\u00fc\u00e7lendirilmi\u015f)<\/li><li>yo\u011furt (g\u00fc\u00e7lendirilmi\u015f)<\/li><li>portakal suyu (g\u00fc\u00e7lendirilmi\u015f)<\/li><\/ul>\n\n\n\n<p>Sadece g\u00fcne\u015fe maruz kalma ve yiyecekler yoluyla her g\u00fcn yeterli D vitamini almak zor olabilir, bu nedenle D vitamini takviyesi almak yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ne kadara ihtiyac\u0131n var?<\/h2>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fma i\u00e7in gerekli D vitamini miktar\u0131 konusunda baz\u0131 tart\u0131\u015fmalar olmu\u015ftur. Son ara\u015ft\u0131rmalar, bir zamanlar d\u00fc\u015f\u00fcn\u00fclenden daha fazla D vitaminine ihtiyac\u0131n\u0131z oldu\u011funu g\u00f6steriyor. Normal kan serumu seviyeleri desiliter ba\u015f\u0131na 50 ila 100 mikrogram aras\u0131nda de\u011fi\u015fmektedir. Kan seviyenize ba\u011fl\u0131 olarak, daha fazla D vitaminine ihtiyac\u0131n\u0131z olabilir.<\/p>\n\n\n\n<p><a href=\"http:\/\/edis.ifas.ufl.edu\/fy207\" target=\"_blank\" rel=\"noreferrer noopener\">G\u0131da ve Tar\u0131m Bilimleri Enstit\u00fcs\u00fc,<\/a>&nbsp;g\u00fcnde uluslararas\u0131 birimlere (IU) dayal\u0131 yeni \u00f6neriler bildirmektedir. IU&#8217;lar ila\u00e7lar ve vitaminler i\u00e7in standart bir \u00f6l\u00e7\u00fcm t\u00fcr\u00fcdir. IU&#8217;lar, uzmanlar\u0131n her ki\u015fi i\u00e7in \u00f6nerilen doz, toksisite ve eksiklik seviyelerini belirlemelerine yard\u0131mc\u0131 olun.<\/p>\n\n\n\n<p>Her vitamin t\u00fcr\u00fc i\u00e7in bir IU ayn\u0131 de\u011fildir. Bir IU, bir maddenin ne kadar\u0131n\u0131n v\u00fccudunuzda bir etki yaratt\u0131\u011f\u0131na g\u00f6re belirlenir. D vitamini i\u00e7in \u00f6nerilen IU&#8217;lar \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00e7ocuklar ve gen\u00e7ler: 600 IU<\/li><li>70 ya\u015f\u0131na kadar yeti\u015fkinler: 600 IU<\/li><li>70 ya\u015f\u0131n \u00fczerindeki yeti\u015fkinler: 800 IU<\/li><li>hamile veya emziren kad\u0131nlar: 600 IU<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 vitamini D vitamini bazen &#8220;g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 vitamini&#8221; olarak adland\u0131r\u0131l\u0131r, \u00e7\u00fcnk\u00fc g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na yan\u0131t olarak cildinizde \u00fcretilir. D-1, D-2 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16101,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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