{"id":30812,"date":"2020-02-09T10:36:00","date_gmt":"2020-02-09T08:36:00","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=30812"},"modified":"2020-02-08T17:48:55","modified_gmt":"2020-02-08T15:48:55","slug":"com-obtenir-vitamina-d-vegana","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2020\/02\/09\/com-obtenir-vitamina-d-vegana\/","title":{"rendered":"Com obtenir vitamina D vegana"},"content":{"rendered":"

La vitamina D est\u00e0 lligada a el sol i en els mesos d’hivern hem de fer atenci\u00f3 per no caure en d\u00e8ficit.<\/strong> Les persones majors de 50 anys i els nadons s\u00f3n els m\u00e9s susceptibles a tenir defici\u00e8ncies per franja d’edat, per\u00f2 les necessitats de vitamina D depenen d’altres factors. Per exemple, les persones obeses en necessiten m\u00e9s que les primes; per latitud, les de nord en necessiten m\u00e9s que les del sud; per color de pell, les fosques en necessiten m\u00e9s que les blanques, i a l’hivern, tots en necessitem m\u00e9s que a l’estiu.<\/p>\n

<\/p>\n

\"C\u00f3mo<\/p>\n

La vitamina D actua com una hormona i cada vegada se li coneixen m\u00e9s funcions. A part del seu paper en el metabolisme ossi (ajuda a fixar el calci i el f\u00f2sfor en els ossos i dents), tamb\u00e9 \u00e9s molt important en la modulaci\u00f3 del sistema immunitari. Ajuda a disminuir el risc de malalties autoimmunes (hipotiro\u00efdisme, psoriasi, vitiligen, artritis o fibromi\u00e0lgia), activa les defenses contra les infeccions per virus i bacteris (a l’hivern, de la grip i altres malalties respirat\u00f2ries) i \u00e9s protector contra el c\u00e0ncer (especialment de mama i colorectal).<\/p>\n

La manera m\u00e9s senzilla de saber com estan els nostres nivells de vitamina D \u00e9s analitzant la hidroxivitaminaD [25 (OH) D] en sang. Els nivells \u00f2ptims se situen entre 40-80 ng \/ ml. Valors menors de 40 ng \/ ml ja indiquen una insufici\u00e8ncia.<\/p>\n

Fonts de vitamina D<\/h3>\n

Molt pocs aliments contenen vitamina D i principalment s\u00f3n d’origen animal. Encara que siguin en forma de vitamina D3 (colecalciferol) no proporcionen nivells suficients per cobrir les necessitats di\u00e0ries. Tamb\u00e9 hi ha aliments d’origen vegetal com els bolets<\/strong> (xampinyons i fongs maitake) que, en pres\u00e8ncia de la llum solar, sintetitzen vitamina D2 (ergocalciferol).<\/p>\n

Els nivells \u00f2ptims se situen entre 40-80 ng \/ ml. Valors menors de 40 ng \/ ml ja indiquen una insufici\u00e8ncia<\/p><\/blockquote>\n

En qualsevol cas, la principal font de vitamina D \u00e9s gr\u00e0cies a l’exposici\u00f3 a el sol.<\/strong> La pell sintetitza vitamina D3 gr\u00e0cies als raigs ultraviolats-B del sol i aquesta es mant\u00e9 en el cos el doble de temps que l’obtinguda pels aliments. Durant els mesos de novembre a febrer la inclinaci\u00f3 del sol no \u00e9s \u00f2ptima i hem de controlar si tenim suficients reserves al nostre organisme.<\/p>\n

A partir de mar\u00e7, ens podem comen\u00e7ar a exposar a el sol entre 10 i 20 minuts cada dia sense protecci\u00f3 solar<\/strong>. A mesura que avancin els mesos cap a l’estiu necessitarem menys temps d’exposici\u00f3, per\u00f2 sempre \u00e9s millor fer-ho de manera progressiva i continuada que no estar un dia molt temps i un altre gens. Sabrem quan en tenim suficient quan la pell prengui un color vermell\u00f3s o notem que el sol ja \u00e9s molest. Els mesos d’estiu evitarem les hores centrals de 12 a 16 h.<\/p>\n

Suplements<\/h3>\n

Dins de la complementaci\u00f3, en trobem tamb\u00e9 dues formes: la vitamina D2 i la vitamina D3. La vitamina D3 es converteix m\u00e9s r\u00e0pid en la forma activa i t\u00e9 una vida \u00fatil m\u00e9s llarga, sent m\u00e9s efica\u00e7 que la vitamina D2. El problema \u00e9s que la majoria de suplements de Vitamina D3 deriven de la lanolina de la llana d’ovella, no sent aptes per a vegans.<\/p>\n

Persones amb baixa exposici\u00f3 al sol i amb certes patologies (autoimmunes, cardiovasculars o osteomal\u00e0cia, entre d’altres) s\u00f3n les m\u00e9s susceptibles de prendre suplements de vitamina D, m\u00e9s enll\u00e0 dels mesos d’hivern.<\/p>\n

Autora: <\/strong>Lluca Rullan, Periodista especialitzada en nutrici\u00f3 i salut natural. Dietista amb perspectiva integrativa.<\/p>\n

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\nLlegir\u00a0Bio Eco Actual Febrer 2020<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

La vitamina D està lligada a el sol i en els mesos d’hivern hem de fer atenció per no caure en dèficit. Les persones majors de 50 anys i els nadons són els més susceptibles a tenir deficiències per franja d’edat, però les necessitats de vitamina D depenen d’altres factors. Per exemple, les persones obeses […]<\/p>\n","protected":false},"author":419,"featured_media":30806,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7178,7166,7159],"tags":[],"class_list":["post-30812","post","type-post","status-publish","format-standard","has-post-thumbnail","category-complements-alimentaris","category-nutricio","category-veganisme"],"yoast_head":"\nCom podem obtenir vitamina D vegana?<\/title>\n<meta name=\"description\" content=\"La principal font de vitamina D \u00e9s gr\u00e0cies a l'exposici\u00f3 a el sol. 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