Vitamini D Zaumoyo Zaumoyo ndi Zotsatira Zotsalira

Vitamini D ndi vitamini wosungunuka ndi mafuta omwe amafunikira kukhala wathanzi komanso kukhalabe ndi mafupa amphamvu. Amadziwika kuti "vitamini D," amapanga vitamini D pamene khungu limakhala ndi kuwala kwa dzuwa ndipo limapezekanso zakudya zowonjezera zakudya komanso zakudya zina.

Mwachidule

Pali mitundu iwiri ikuluikulu ya vitamini D mwa anthu. Vitamini D3 (cholecalciferol) ndi mtundu wopangidwa m'thupi chifukwa cha kuwonetseredwa kwa dzuwa la dzuwa la dzuwa.

Vitamini D2 (ergocalciferol) imapangidwa ndi zomera. Mitundu yonseyi iyenera kutembenuzidwa m'chiwindi ndi impso ku mawonekedwe opangira, 1,25 dihydroxyvitamin D, kuti igwiritsidwe ntchito m'thupi.

Ubwino wa Zaumoyo

Ntchito yaikulu ya vitamini D ndi kuthandiza thupi kutenga calcium ndi phosphorous m'mimba yaing'ono. Calcium imafunika kuthandizira minofu yamchere (kuuma kwa mafupa), maselo ogwira ntchito, ndi mitsempha yoyenera ndi minofu yoyenera.

Anthu omwe ali ndi vuto la vitamini D akhoza kukhala ndi mafupa ofewa, ofooka, ndi otupa, omwe amadziwika kuti rickets ana ndi osteomalacia akuluakulu. Vitamini D imalimbikitsidwa ndi ogwira ntchito ambiri omwe ali ndi mphamvu yolimbitsa calcium ndi phosphorous komanso mafupa. Kuonjezera apo, pali malo angapo olonjeza a kafukufuku wa vitamini D kuposa mafupa a mafupa.

1) Moyo Wathanzi

Malinga ndi kafukufuku wotsatila za Health Professional, omwe anawunikira mavitamini D m'magazi mwa amuna pafupifupi 50,000 omwe anali athanzi ndipo anawatsata kwa zaka 10, amuna omwe anali ndi vitamini D omwe anali osowa anali odwala kaŵirikaŵiri kuti ali ndi vuto la mtima monga amuna okwanira mavitamini D.

Kuonjezera ndi vitamini D 1,000 IU, kapena ma digiri a serum vitamini D, akhoza kukhala ndi chiwopsezo chochepa cha matenda a mtima ndi mavuto.

2) Khansa

Malingana ndi kafukufuku wophunzira komanso kafukufuku wamaphunziro oyambirira, mavitamini D komanso zakudya zamtundu wa calcium komanso chikhalidwe chawo zimatha kuchepetsa chiopsezo cha khansa (makamaka khansa yofiira), ngakhale kuti n'zovuta kusiyanitsa zotsatira zake ziwiri chifukwa cha momwe vitamini D imakhudzira ma calcium .

Malingana ndi kafukufuku wofalitsidwa m'magazini ya American Journal of Preventative Medicine , omwe ali ndi vitamini D omwe ali ndipamwamba kwambiri ali ndi chiwopsezo cha 50% cha khansa yoyipa kwambiri.

Kafukufuku wina wa zaka zinayi omwe adafalitsidwa mu 2007 anafufuza kugwiritsa ntchito calcium (1,400-1,500mg tsiku lililonse), vitamini D3 (1,100IU tsiku ndi tsiku) kapena placebo mu amayi 1,179 oposa 55. Amayi omwe anatenga calcium ndi vitamini D analibe pangozi yochepa mitundu yonse ya khansa pamodzi, komanso amayi omwe ali ndi mavitamini apamwamba kwambiri kumayambiriro kwa phunzirolo. Sikuti maphunziro onse akhala othandiza, monga momwe Women's Health Initiative yophunzirira mu 2006 sanapezeke ndi khansa ya m'munsi mwa iwo omwe anatenga vitamini D (vitamini D kudya, 400IU patsiku).

3) Nkhuku ndi Flu

Vuto la chimfine limayambitsa matenda ambiri m'miyezi yozizira, motsogolera akatswiri ena kuganiza kuti fuluwenza ingakhale yogwirizana ndi mavitamini D. Matenda a Vitamini D ndi otsika kwambiri m'nyengo yozizira. Komanso, kafukufuku wapeza kuti anthu omwe ali ndi mavitamini ochepa otsika amakhala odwala matenda opuma komanso amawauza kuti ali ndi matenda otentha kapena ozizira.

Kafukufuku amene anafalitsidwa mu American Journal of Clinical Nutrition anagwiritsa ntchito vitamini D (1,200 tsiku lililonse) kapena malobo okhala ana pafupifupi 340 m'miyezi yozizira.

Pambuyo pa miyezi inayi, ofufuza adapeza kuti chiwerengero cha fuluwenza cha A chinali pafupifupi 40 peresenti m'munsi kuposa gulu la placebo, ndipo palibe kusiyana kwakukulu pakati pa chiwerengero cha F-F.

4) Kutaya Kwambiri

Umboni wa vitamini D wa akuluakulu oposa olemera / owonjezera kwambiri ndi wosakaniza. Malingana ndi kafukufuku wofalitsidwa mu Nutrition Journal , 25mcg tsiku lililonse la vitamini D kwa milungu 12 mwa amayi olemera kwambiri komanso oposa onse amachititsa kuti kuchepa kwa mafuta kukhale kochepa kwambiri poyerekeza ndi iwo omwe amapeza malo a placebo.

Kuphunzira mu 2013 mu Clinical Nutrition kunayesa 4000IU ya vitamini D tsiku ndi tsiku kuphatikizapo kukana kwa masabata 12 ndipo sanapeze kusintha kwakukulu kwa mafuta omwe amamwa vitamin D.

Zochita Zowonjezera

• Kupewa kwa osteoporosis ndi mankhwala
• Multiple sclerosis
• Mitsempha ya mano ndi kupewa matenda a gamu
• Fibromyalgia
• Zinthu zapakhungu kuphatikizapo psoriasis, acne, ndi eczema
• Kutopa, mphamvu zochepa
• Ululu (monga ululu wammbuyo , kupweteka kwa bondo, kupweteka kwa m'mimba)
• Matenda a maganizo ndi kuphwanya maganizo, vuto la nyengo
• Matenda osokoneza bongo monga matenda a shuga, nyamakazi ya nyamakazi, matenda a Crohn, ulcerative colitis
• Matenda a chithokomiro ndi impso

Vitamini D mu Zakudya ndi Zakudya Zoonjezera

Mtundu wa vitamini D umachokera ku dzuwa. The American Academy of Dermatology imalangiza kuti timapeza vitamini D kuchokera ku zakudya ndi zakudya zina m'malo mwa UV, chifukwa cha chiopsezo cha khansara ya khungu.

Vitamini D zakudya zabwino zimaphatikizapo mitundu yambiri ya nsomba zonenepa, monga herring, mackerel, saumoni, tuna, ndi sardines. Mazira a nkhuku, tchizi, ndi chiwindi cha ng'ombe zimapereka vitamini D. pang'ono. Bowa amapatsa vitamini D, ndi bowa omwe ali ndi vitamini D.

Ngakhale pali zakudya zochepa zomwe zimakhala ndi vitamini D, zakudya zambiri zimakhala ndi vitamini D monga mkaka, chakudya cham'mawa, mkaka wa soya, mkaka wa mpunga (ndi zina zamasamba), yogurt, lalanje, ndi margarine.

Vitamini D zowonjezereka zimapezekanso monga capsules, gummies, madzi, kapena mapiritsi othetsera. Cod mafuta a chiwindi amagwiritsabe ntchitobe. Vitamini D mu zakudya zowonjezera kapena zakudya zowonjezera zingakhale ndi vitamini D2 ndi D3. Vitamini D3 (cholecalciferol) ndi mawonekedwe okondedwa chifukwa chogwiritsa ntchito bwino thupi. Kuphatikiza pa mavitamini osakwatiwa, multivitamins ndi calcium supplements zimapereka vitamini D, koma ndalama zimasiyanasiyana kotero ndikofunika kuwerenga malemba.

Anthu omwe amatsatira zakudya zamasamba kapena zamasamba ayenera kufufuza kumene amapezeka mu vitamini D mu zakudya zokhala ndi mpanda wolimba kwambiri; pamene vitamini D3 imagwiritsidwa ntchito moyenera, vitamini D3 nthawi zambiri amasungidwa ndi nyama (makamaka ubweya wa nkhosa) pamene vitamini D2 imachokera ku zomera. Vitamini D gummies ingakhalenso ndi gelatin.

Kupitidwa kovomerezeka

Ku United States, malingaliro a Institute of Medicine okhudza vitamini D , omwe adatulutsidwa mu 1997, ndi awa:

• Kubadwa kwa zaka 50 - 200 IU (5 mcg)
• Pakati pa zaka 51 ndi 70 - 400 IU (10 mcg)
• Zaka zoposa 71 - 600 IU (15 mcg)
• Azimayi oyembekezera ndi okalamba - 200 IU (5 mcg)

Mavitamini opangira mavitamini D amadziwika kuti ndi apamwamba kwambiri, komabe, pafupifupi 1,000 mpaka 2,000 IU (25-50mcg) amalimbikitsa anthu akuluakulu. Pali chigwirizano chowonjezereka kuti zofunikira zowonjezera ziyenera kuyambiranso, motengera umboni wowonjezereka wakuti kusowa kwa vitamini D ndi kofala komanso chifukwa cha kafukufuku wokhudza mavitamini D omwe amathandiza kwambiri kupewa matenda ambiri.

Chifukwa chakuti pali vitamini D ambiri, njira yabwino kwambiri yoyeza mlingo wa vitamini D ndiyomwe mungayesetse magazi ndi mawonekedwe odziwika kuti 25-hydroxyvitamin D. Kawirikawiri, mavenda a vitamini D pansi pa 30nmol / L (12) ng / mL) ndizochepa kwambiri kuti zikhale ndi thanzi labwino komanso thanzi labwino. Matenda a vitamini D a 50 nmol / L kapena pamwamba ndi okwanira ambiri, ngakhale mavitamini D omwe ali pamwamba pa 125 nmol / L (50 ng / mL) ali otsika kwambiri.

Mavitamini apamwamba kwambiri a vitamini D ndi 1,000-1,500 IU / tsiku kwa ana, 2,500-3,000 IU kwa ana 1-8, ndi 4,000 IU / tsiku kwa ana 9 ndi akulu, akuluakulu, amayi omwe ali ndi pakati ndi omwe akuyamwitsa.

Zowopsa za Vitamini D Chosowa

• Anthu omwe alibe dzuwa
  Vitamini D yomwe imapangidwa kuchokera ku dzuwa imakhudzidwa ndi nyengo ndi chikhalidwe. Kawirikawiri, kumpoto kwa mizinda monga Boston kapena New York, palibe mavitamini a UVB okwanira omwe amapanga vitamini D panthawi ya kugwa ndi nyengo yozizira. Anthu omwe sali pakhomo, amayi omwe amavala zovala ndi zophimba kumutu chifukwa cha chipembedzo, ndi anthu omwe ntchito kapena maola ogwira ntchito samachepetsa kuwala kwawo kwa dzuwa sikutheka kupeza vitamini D ochuluka kuchokera ku dzuwa.
• Anthu omwe amagwiritsa ntchito kuteteza kwa dzuwa
  Kugwiritsa ntchito dzuwa kumateteza kupanga mavitamini D, nawonso. Ngakhale kuwala kwa dzuwa komwe kuli ndi SPF ya 8, ndalama zowonjezera zowonjezera tsiku ndi tsiku, zimachepetsa kwambiri kutulutsa vitamini D. Mu kafukufuku wina, pafupifupi theka la anthu ku Springfield, ku Illinois, omwe nthawi zonse ankavala chovala chachitsulo kunja kunja anali ndi vuto la vitamini D.
• Anthu omwe ali ndi zikopa zambiri za khungu
  Anthu okhala ndi khungu lakuda ali ndi melanin yambiri, yomwe imapangitsa khungu lawo kukhala loyera. Melanini imatenga kuwala kwa dzuwa, komwe kumachepetsa mphamvu ya khungu kutulutsa vitamini D. Pamene pigment imakhala yambiri m'matumba a munthu, chofunika kwambiri ndi chakuti amamwa vitamini D.
• Anthu okalamba
  Anthu okalamba ali pangozi yaikulu ya kuchepa kwa vitamini D, popeza kuthekera kwa vitamini D kukula msinkhu. Ndipotu, magulu a vitamini D okalamba akhala akupezeka kuti ali pafupifupi 30 peresenti ya achinyamata omwe amapezekapo. Ndiyesa kuti anthu oposa 50% a zaka zoposa 50 ku United States ndi Europe ali pangozi ya kuchepa kwa vitamini D. Kafukufuku wina anapeza kuti ku Boston kumapeto kwa dzinja, 30% a azungu, 42% a Hispanics, ndi 84% a ku Africa-America anali ndi vuto la vitamini D.

• Anthu omwe sangathe kudya mafuta (fat malabsorption)
  Vitamini D imafuna mafuta ena odyetserako mafuta kuti athandizidwe m'matumbo aang'ono. Anthu omwe ali ndi matenda omwe amachititsa kuti mafuta asokonezeke, monga cystic fibrosis, matenda a celiac, matenda a Crohn, matenda a Whipple, ndi matenda aakulu a chiwindi, amatha kukhala ndi vuto la vitamini D. Anthu omwe ali ndi matenda a impso sangathe kutembenuza mavitamini D ku mawonekedwe ake.
• Anthu omwe ali ochepa kwambiri

• Ana omwe ali ndi feteleza okha
  Vitamini D zofunikira kwa ana sangathe kukumana ndi mkaka wa m'mawere wokha. Funsani dokotala wanu wa ana musanayambe kugwiritsa ntchito mavitamini D zowonjezera ana.

Mipango

Vitamini D ndi vitamini wambiri. Izi zikutanthauza kuti, ngati akudya mopitirira muyeso, imatha kumanga thupi ndikuyambitsa zizindikiro zoopsa, mosiyana ndi vitamini C ndi mavitamini ena osungunuka. Chifukwa chimangidwe chimachedwetsa, zingatenge miyezi kapena zaka zisanafike poizoni.

Mankhwala ambiri a vitamini D angapangitse kashiamu wambiri m'magazi (hypercalcemia), zomwe zingapangitse kashiamu kukhala m'mapweya ofewa monga mapapo kapena mtima, chisokonezo, kuwonongeka kwa impso, impso, kunyoza, kusanza, kudzimbidwa, kutaya thupi , ndi njala yosafunika.

Mavitamini D ndi calcium siziyenera kutengedwa ndi thiazide diuretics chifukwa zingapangitse kuchuluka kwa kashiamu mu thupi. Anthu amene amatenga kansalu ya calcium sayenera kumwa vitamini D ndi calcium, kupatula ngati akuyang'aniridwa ndi dokotala, chifukwa zingasokoneze zotsatira za mankhwala.

Mankhwala osokoneza bongo ndi rifampin (kwa chifuwa chachikulu) amachepetsa mavitamini D.

Anthu omwe ali ndi vuto lopweteka kwambiri akhoza kukhala pa chiopsezo chachikulu chokhala ndi magazi olemera kwambiri pamene akudya vitamini D.

Steroids, mankhwala osokoneza bongo, ndi mankhwala ochepetsa mafuta a m'thupi, amachepetsa vitamini D thupi lanu. Momwemonso vitamini D iyenera kutengedwa maola angapo musanayambe kumwa mankhwalawa.

Komanso kumbukirani kuti chitetezo cha mankhwala opatsirana mwa amayi apakati, amayi oyamwitsa, ana, ndi omwe ali ndi matenda kapena omwe akumwa mankhwala sanakhazikitsidwe. Mukhoza kupeza njira zogwiritsira ntchito zowonjezera mavitamini, koma ngati mukuganiziranso kugwiritsa ntchito vitamini D zowonjezereka, lankhulani ndi mtsogoleri wanu woyamba. Kudzisamalira komanso kupewa kapena kuchepetsa kusamalidwa kosatha kungakhale ndi zotsatira zoopsa.

> Zotsatira:

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