Table of Contents

Hanyar Halitta na Vitamin D

Vitamin D wani abu ne mai narkewa a cikin kitse wanda ke aiki kamar hormone fiye da bitamin na gargajiya. Ana haɗawa lokacin da hasken rana na ultraviolet B (UVB) ya kai 7-dehydrocholesterol a cikin fata, yana canza shi zuwa previtamin D3, wanda daga baya ya isomerize zuwa bitamin D3 (cholecalciferol). Vitamin D daga abinci ko kari (ko D2 ko D3) ya shiga cikin yaduwar jini kuma an kai shi zuwa hanta, inda ya fara hydroxylation don zama 25-hydroxyvitamin D (25OH) nau'in ajiya da aka auna a cikin gwaje-gwajen jini.

Mai karɓar bitamin D (VDR) wani nau'in kwayar halitta ne na nukiliya wanda ke cikin fiye da ƙwayoyin halitta 30, gami da tsokoki na kashin ƙashi, ƙwayoyin cuta, ƙwayoyin garkuwar jiki, ƙwayoyin cuta, da ƙwayoyin cuta. Lokacin da calcitriol ya haɗu da VDR, yana heterodimerize tare da mai karɓar retinoid X kuma yana haɗuwa da abubuwan amsa na bitamin D (VDREs) a cikin DNA, yana daidaita maganganun ɗararraki. Waɗannan kwayoyin suna sarrafa calcium da homostasis na phosphate, haɓakar ƙwayoyin halitta da bambancin, haɓakar furotin na tsoka, mitochondrial biogenesis, da samar da cytokines na kumburi. Wannan injin ɗin kwayoyin ya bayyana dalilin da ya sa bitamin D ke tasiri da yawa na tsarin ilimin lissafi daga ƙashi zuwa aikin sake tsara ƙwayoyin tsoka zuwa kula da rigakafin rigakafi.

VDR polymorphisms (misali, a cikin FLT:0VDR gene) na iya shafar aikin mai karɓa kuma an danganta su da bambance-bambance a cikin ƙarfin tsoka, ƙarancin kasusuwa, da kuma saurin rauni tsakanin 'yan wasa. Fahimtar waɗannan bambance-bambance na musamman yana nuna mahimmancin sarrafa bitamin D na musamman a cikin yanayin aiki mai kyau.

Vitamin D da Ayyukan Wasan Wasan Wasan

A cikin shekaru ashirin da suka gabata, yawancin shaidu sun haɗa matakan bitamin D da kyau da kyakkyawan wasan motsa jiki a cikin yankuna da yawa.

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Kayan tsoka yana nuna babban matakin VDR, musamman a cikin nau'in II (mai saurin juyawa) fiber. Calcitriol kai tsaye yana motsa haɓakar furotin na tsoka ta hanyar hanyar mTOR kuma yana haɓaka yawan da girman fiber na nau'in II fiber da ke da alhakin motsi mai fashewa kamar tsalle, tsalle, da ɗaga nauyi. Wani meta-bincike na 2018 a cikin Fitar da Wasanni na Wasanni ya gano cewa ƙarin bitamin D ya inganta ƙarfin tsoka sosai (wanda aka auna ta hanyar buga kafa, latsa benci, da riƙe hannu) a cikin mutane tare da rashi na asali, tare da girman sakamako wanda ke da ma'ana a asibiti.

Rashin ƙarfi, a akasin haka, yana haifar da fifiko na filayen nau'in II, rage diamita na sarcomere, da kuma lalata sarrafa calcium a cikin sarcoplasmic reticulum. Wannan ya bayyana a matsayin rage ƙarancin karfin jujjuyawar, jinkirin haɓaka ƙarfin, da kuma ƙarancin gajiya. An nuna dawo da matakan bitamin D don juya waɗannan raguwa cikin makonni a cikin wasu nazarin.

Tsarin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayar Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar Kwayar

Mitochondria a cikin ƙwayoyin tsoka suna da alhakin samar da ATP yayin motsa jiki na dindindin. Vitamin D yana haɓaka ƙimar mitochondrial ta hanyar haɓaka kwayoyin da ke cikin phosphorylation na oxidative, gami da waɗanda ke haɓaka abubuwan haɗin sarkar jigilar lantarki. Hakanan yana haɓaka ƙimar mitochondrial ta hanyar siginar PGC-1α. Ingantaccen aikin mitochondrial yana fassara zuwa haɓaka ƙarfin jimiri da jinkirin fara gajiya.

Bugu da ƙari, bitamin D yana daidaita tsarin calcium na intracellular da ke da muhimmanci ga haɗuwa da tashin hankali-ƙuntatawa. Ta hanyar inganta saki da sake ɗaukar calcium daga sarcoplasmic reticulum, bitamin D yana taimakawa wajen kula da ƙarfin ƙuntatawa a lokacin maimaitawa, wanda ke da amfani musamman ga wasanni da ke buƙatar aiki mai ƙarfi, kamar ƙwallon ƙafa, wasan ƙwallon ƙafa, da kuma horo na kewayawa.

Ƙarfin zuciya da kuma numfashi

Vitamin D yana ba da gudummawa ga lafiyar jijiyoyin jini ta hanyar daidaita tsarin renin-angiotensin-aldosterone, rage juriya na jijiyoyin jini, da inganta samar da nitric oxide na endothelial. Waɗannan tasirin suna haɓaka ingantaccen kwararar jini da isar da iskar oxygen zuwa tsokoki masu aiki. Nazarin 2020 a cikin Jaridar American Heart Association (FLT: 1) ya gano cewa mafi girman matakan serum 25 ((OH) D suna da alaƙa da rage yawan bugun zuciya na hutawa da kuma saurin dawo da bugun zuciya bayan motsa jiki a cikin 'yan wasa.

Don aikin numfashi, kunna VDR a cikin ƙwayar huhu yana shafar samar da surfactant da kuma sautin tsokoki na iska. An danganta yanayin bitamin D mai kyau da ƙarfin ƙarfin rayuwa mai ƙarfi da kuma babban kwararar numfashi, wanda zai iya amfanar 'yan wasan jimiri kamar masu gudu na nesa, masu hawa keke, da masu iyo waɗanda ke buƙatar ɗaukar iskar oxygen mafi girma (VO2max).

Ƙa'idar Hormonal da Taimako na Anabolic

Nazarin bincike ya nuna cewa akwai dangantaka mai kyau tsakanin serum 25 ((OH)D da yawan testosterone a cikin maza, tare da ƙofar da ke kusa da 30 ng/mL wanda ke nuna haɗin kai mafi ƙarfi. Bayanai na ƙetare daga Nazarin Nazarin Kiwon Lafiya da Gina Jiki na Kasa (NHANES) sun nuna cewa maza da matakan bitamin D > 30 ng/mL suna da matakan testosterone mafi girma fiye da waɗanda ke da rashi. Duk da cewa ba a tabbatar da cikakken causal ba, tsarin da ya dace ya ƙunshi daidaitaccen tsarin VDR na enzymes na steroidogenic a cikin ƙwayoyin halitta. Ga 'yan wasa mata, ba a bincika wannan dangantaka sosai ba amma zai iya shafar metabolism na estrogen da kuma haila.

Baya ga testosterone, bitamin D kuma yana rinjayar hormone na girma da insulin-kamar girma factor-1 (IGF-1), duka biyu da muhimmanci ga tsokoki hypertrophy da kuma nama gyara.

Vitamin D da Kuma Warkewa

Fitar da jiki ba kawai rashin gajiya ba ne; yana da aiki mai kyau na gyara ƙwayoyin jiki, warwarewa da kuma daidaitawa. Vitamin D yana da matsayi mai yawa a kowane mataki.

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Aikin motsa jiki mai tsanani yana haifar da amsa mai ƙyama, tare da haɓakar cytokines masu ƙonewa kamar TNF-α, IL- 1β, da IL- 6. Yayinda ake buƙatar amsa mai ƙonewa mai sarrafawa don daidaitawa, ƙonewa mai yawa ko tsawo yana jinkirta farfadowa kuma yana haɓaka haɗarin motsa jiki da rauni. Vitamin D yana taimakawa wajen kiyaye wannan amsa ta hanyar haɓaka samar da cytokines masu ƙonewa (misali, IL-10) da hana kunnawa na nukiliya factor-κB (NF-κB), babban mai daidaita farfadowa. Gwajin bazuwar 2021 a cikin NutrientsFLT:1]] ya nuna cewa 'yan wasa tare da matakan tushe na bitamin D sun sami ƙarancin jinkirin jinkirin ƙonewa (DOMS) da dawo da tsoka da sauri bayan ƙarancin motsa jiki na tsoka da aka kwatanta da waɗanda ke da ƙarancin ƙwayar tsoka.

Bugu da ƙari, bitamin D yana da mahimmanci ga aikin da ya dace na tsarin rigakafi na ciki da na daidaitawa. Yana inganta aikin antimicrobial na macrophages da neutrophils yayin da yake daidaita martani na T-cell. 'Yan wasa da ke kula da matakan bitamin D masu kyau suna da ƙananan cututtukan iska na sama (URTI) a lokacin manyan matakan horo wani muhimmin mahimmanci saboda rashin lafiya yana ɗaya daga cikin dalilan da suka fi dacewa don rasa kwanakin horo.

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Bayan lalacewar tsoka da motsa jiki ya haifar, ana kunna ƙwayoyin tauraron dan adam (ƙwayoyin asalin tsoka) don haɓaka da haɗuwa cikin zaren da ke akwai, yana ba da damar gyara da hypertrophy. Siginar VDR a cikin ƙwayoyin tauraron dan adam yana haɓaka abubuwan daidaitawa na myogenic kamar MyoD da myogenin, yana hanzarta aikin gyara. Nazarin 2019 ta amfani da nazarin ƙwayar tsoka na ɗan adam ya gano cewa maganin bitamin D ya haɓaka yawan ƙwayoyin tauraron dan adam da bambancin su a cikin vitro.

Kiwon Kashin Ƙashi da Kuma Hana Rashin Haƙuri

Vitamin D ya fi shahara saboda rawar da yake takawa a cikin shan calcium da kuma ma'adinai na kasusuwa. Ta hanyar kiyaye matakan ƙwayar ƙwayar ƙwayar ƙwayar cuta da phosphate na yau da kullun, yana tallafawa ƙarancin ƙashin ƙashi da ƙirar ƙira. A cikin wasanni masu tasiri da maimaitawa (tserewa, kwando, motsa jiki, horo na soja), ɓarkewar damuwa wani rauni ne na amfani da yawa. Wani meta-bincike na 2012 a cikin Jaridar Bone and Joint Surgery (FLT: 1) ya ruwaito cewa ƙarin bitamin D ya rage haɗarin ɓarkewar damuwa da kashi 20% a cikin 'yan mata masu aikin soja, tare da sakamako mafi girma a cikin waɗanda ke da ƙananan matakan tushe.

Ga 'yan wasa da ke da ƙananan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙ

Yadda Za a Yi Barci da Kuma Saurin Ruwa

Ana samun masu karɓar bitamin D a cikin ƙwayar suprachiasmatic, babban agogon kwakwalwa, da kuma a wuraren da ke tsara bacci da farkawa. An danganta rashi da gajeren lokacin bacci, rashin ingancin bacci, da haɓaka bacci. Tun da barci shine farkon lokacin dawo da jiki da kuma gyara, kowane katsewa na iya lalata haɓakar tsoka, daidaitawar hormonal, da aikin fahimi. Nazarin 2023 na giciye a cikin 'yan wasa ya nuna cewa waɗanda ke da serum 25 ((OH) D sama da 40 ng / mL sun ba da rahoton ƙimar bacci mai inganci sosai akan Matsayin Ingancin Barcin Pittsburgh (PSQI) idan aka kwatanta da waɗanda ke ƙasa da 30 ng / mL.

Ta hanyar inganta barci mai kyau, bitamin D ba da gangan ba ya inganta sakin hormone na girma (musamman a lokacin barci mai zurfi) kuma yana rage matakan cortisol, yana haifar da yanayin dawo da ƙwayar cuta.

Yawan rashin Vitamin D a cikin 'yan wasa

Duk da amfanin da ke bayyane, rashi na bitamin D yana da yawa a kusan kowane wasanni. Yawan yaduwar ya dogara da latitude, kakar wasa, launin fata na fata, da yanayin horo. Nazarin ya ba da rahoton rashi (serum 25(OH) D <20 ng/mL) a:

  • ]3050% ] na 'yan wasa na waje (misali, ƙwallon ƙafa, waƙa, wasan tennis) a lokacin watanni na hunturu a arewacin Turai da Arewacin Amurka.
  • 4060% na 'yan wasa na cikin gida (misali, kwando, yin iyo, motsa jiki, hockey kankara) a duk shekara.
  • Har zuwa 90% na 'yan wasa a yankuna tare da iyakancewar hasken rana ko lambobin tufafi na al'adu (misali, Gabas ta Tsakiya).

Abubuwan haɗari masu muhimmanci sun hada da:

  • Kwarewa a cikin gida ko a cikin lokutan da UVB ke rauni (farkon safiya, marigayi maraice).
  • Latinitidu mafi girma (> 35° N ko <35° S) inda ƙarfin UVB bai isa ba daga Nuwamba zuwa Maris.
  • FITITAMIN D na fata ya fi duhu, saboda melanin yana gasa don hotunan UVB, yana rage samar da bitamin D na fata har zuwa 90%.
  • Amfani mai daidaito na kare rana mai girma-SPF (SPF 15+ yana rage haɓakawa da kashi 99%).
  • Tsufa (ƙarancin ƙarfin halayen fata).
  • Ƙananan abincin abinci na abinci mai arziki a cikin bitamin D ko kauce wa kayan kiwo.
  • Matsayi mai yawa na jiki (vitamin D yana ɓoyewa a cikin kitse mai ƙanshi, yana rage rayuwar rayuwa).

Endocrine Society ta ayyana rashi a matsayin ƙwayar cuta 25 ((OH) D <20 ng/mL, insufficiency as 20–30 ng/mL, and sufficiency as 30–100 ng/mL. For optimal performance and recovery, many sports medicine experts recommend maintaining levels between ]4060 ng/mL (100150 nmol/L) ] wani zangon da ke da alaƙa da ingantaccen aikin tsoka, ƙarancin kamuwa da cuta, da kuma hanzarta murmurewa.

Tushen Vitamin D

Hasken rana: Tushen Yanayi na Farko

Idan mutum ya yi amfani da rana a lokacin da yake shan ruwa, zai iya samun isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen isasshen is

Abubuwan da ke da muhimmanci: lokaci na rana, kakar wasa, rufe girgije, latitude, tsawo, da tufafi. Gilashi yana toshe UVB, don haka zama a gaban taga baya ƙidaya. Ba a ba da shawarar yin amfani da na'urar kwaikwayo da kwanon rana da gadaje masu tanning saboda haɗarin ciwon daji na fata.

Abincin Abincin

Abincin da ke da bitamin D mai muhimmanci a cikin abinci kaɗan ne.

  • Kifi mai kitse (salmon, mackerel, sardines, haring, trout, tuna) 400600 IU a kowace 3.5-oz serving.
  • ] Man fetur na hanta na kwakwalwa ] 1,300 IU a kowane cokali.
  • Tunƙarar qwai 4050 IU a kowace ƙwai (kawai daga kaza da aka haifa a makiyaya).
  • Jiki na naman shanu 4050 IU a kowace hidima ta 3.5-oz.
  • gashin da ke fuskantar UV 400600 IU a kowace hidima ta 3.5-oz (duba labaran).
  • Abincin da aka karfafa madara, yogurt, ruwan 'ya'yan orange, madara mai tsire-tsire (yawanci 100150 IU a kowane rabo).

Yana da wuya sosai a biya bukatun yau da kullum na 2,0005,000 IU daga abinci kawai; ƙarin yana da mahimmanci ga 'yan wasa.

Ƙarin Ƙari: Hanya Mafi Amfani

Vitamin D3 (cholecalciferol) ya fi dacewa da D2 (ergocalciferol) saboda yana da tasiri sosai wajen haɓaka da kiyaye matakan 25 ((OH) D na jini. Matsakaicin sashi don kiyayewa ya kasance daga 1,0005,000 IU kowace rana, dangane da yanayin tushe, nauyin jiki, fallasa rana, da kakar wasa. 'Yan wasa da ke da rashi na iya buƙatar ɗaukar ɗan gajeren lokaci (misali, 50,000 IU kowane mako na makonni 8) a ƙarƙashin kulawar likita, sannan a rage yawan adadin kiyayewa na yau da kullun.

Don kauce wa guba, kada ka wuce 10,000 IU a rana a tsawon lokaci ba tare da taimakon likita ba. Guba ba ta da yawa amma tana nunawa a matsayin hypercalcemia, tare da bayyanar cututtuka da suka hada da ƙyama, amai, duwatsu a cikin koda, da kuma bugun zuciya.

Tsarin Ayyuka don Inganta Vitamin D

  • Gwada shi akai-akai. [ Auna ƙwayar 25 OH) D aƙalla sau biyu a shekara a mafi kyau a ƙarshen bazara (ƙarshen) da ƙarshen hunturu (nadir). Wannan yana ba ka damar daidaita hasken rana da ƙarin gwargwadon haka.
  • Inganta hasken rana a kusa da horo. Shirya motsa jiki na waje (tserewa, keke, wasanni na filin) tsakanin 10 na safe da 3 na yamma idan zai yiwu. Ko da minti 15 na fatar da aka fallasa kafin amfani da allurar rigakafi na rana yana ba da dubban IU.
  • ]Sami abinci mai wadataccen bitamin D a mako-mako. ] Ka yi niyyar cin abinci mai kifi mai kitse 23, kifi mai gina jiki ko madara mai tsami a kowace rana, da qwai daga kaza masu kiwo.
  • ]Supplement duk shekara idan kun horar a cikin gida ko kuna zaune a manyan latitudes. ] Kwanan wata 2,0004,000 IU na bitamin D3 shine farkon farawa ga yawancin manya masu aiki.
  • Magnesium yana da mahimmanci don canza enzymatic na bitamin D zuwa siffarsa mai aiki. Cin abinci mai arziki na magnesium kamar spinach, almond, tsaba na tururuwa, cakulan duhu, da cikakkun hatsi. Vitamin K2 (menaquinone) yana taimakawa kai tsaye calcium zuwa kasusuwa da nesa da jijiyoyin jini.
  • ]Binciken alamun rashi. Rashin gajiya, cututtuka na yau da kullun (URTI), jinkirin dawowa daga motsa jiki, ciwon tsoka, da rikicewar yanayi (gami da rikicewar yanayi) na iya nuna ƙarancin bitamin D. Gwajin jini mai sauƙi ya tabbatar.
  • ] Sake kimantawa bayan canje-canje masu mahimmanci. Karuwar nauyi, asarar nauyi, ciki, ko canje-canje a wurin horo (misali, motsawa daga Florida zuwa Kanada) canza bukatun bitamin D.

Abubuwan da Za Su Shafi Musamman ga Masu Wasan Wasanni

FLT:0]]Kamar wasan ciki da na waje: [1] Masu iyo, masu motsa jiki, masu gwagwarmaya, 'yan wasan kwando, da' yan wasan e-wasanni suna da ƙarancin matakin bitamin D fiye da takwarorinsu na wasanni na waje. Ya kamata su kasance masu tsayayya da ƙarin.

'Yan wasan wasanni na hunturu: 'Yan wasan kankara, snowboarders, da' yan wasan hockey na iya samun kyakkyawar hasken rana a tsawo amma galibi suna sa tufafin rufewa kuma suna amfani da kayan kare rana a fata. Ana buƙatar ƙarin ƙarin a lokacin hunturu.

'Yan wasa masu fata mai duhu: 'Yan wasan Afirka, Kudancin Asiya, ko na asalin ƙasar suna buƙatar sau 35 na yawan hasken rana don samar da bitamin D iri ɗaya kamar waɗanda ke da fata mai haske. Ana buƙatar ƙarin ƙarin abinci a cikin ƙarin kashi (3,0006,000 IU / rana).

'Yan wasan da suka tsufa: Bayan shekaru 60, damar fata don hada bitamin D ya ragu da 5075%.

Ƙarshen

Vitamin D ya fi fiye da bitamin kashi yana da iko mai daidaita aikin tsoka, kariya ta rigakafi, kumburi, da kuma farfadowa. Ga 'yan wasa da mutane masu aiki, kula da matakan ƙwayar cuta mai kyau (4060 ng / mL) ita ce ƙarancin farashi, da babban tasiri don haɓaka aiki, rage haɗarin rauni, da hanzarta dawowa. Haɗin haɗuwa da hasken rana mai kyau, abinci, da ƙarin ƙarin, wanda aka yi wa jagora ta hanyar gwajin jini na yau da kullun, ya kafa tushen yarjejeniyar bitamin D. Sa bitamin D ya zama wani ɓangare na shirin lafiyar aikinka, kuma tabbas za ka lura da bambancin yadda kake ji, motsa jiki, da kuma gasa.

Don ƙarin bayani, duba jagororin kwarewar asibiti na Endocrine Society akan bitamin D, nazarin meta-bincike akan bitamin D da ƙarfin tsoka a cikin Likitancin Wasanni, da kuma Ofishin Kula da Abinci na NIH don cikakken bayani game da sashi da aminci. Don nazarin mai da hankali kan 'yan wasa, duba FLT:8 wannan nazarin tsarin 2017 a cikin FLT:10 Medicine na Wasanni kan bitamin D da wasan motsa jiki.