Vitamini D.

Vitamini D ndi mavitamini osungunuka mafuta. Mavitamini osungunuka ndi mafuta amasungidwa munyama zamafuta.

Vitamini D amathandiza thupi kuyamwa calcium. Calcium ndi phosphate ndi mchere awiri omwe muyenera kukhala nawo pakupanga mafupa abwinobwino.

Ubwana, thupi lanu limagwiritsa ntchito michereyi kutulutsa mafupa. Ngati simupeza calcium yokwanira, kapena ngati thupi lanu silitenga calcium yokwanira kuchokera pazakudya zanu, kupanga mafupa ndi mafupa kumatenda.

Kulephera kwa Vitamini D kumatha kubweretsa kufooka kwa mafupa kwa akulu kapena ma rickets mwa ana.

Thupi limapanga vitamini D pakhungu limakhala padzuwa. Ndicho chifukwa chake nthawi zambiri amatchedwa "dzuwa" mavitamini. Anthu ambiri amakwaniritsa zina mwa mavitamini D awo amafunikira motere.

Zakudya zochepa kwambiri mwachilengedwe zimakhala ndi vitamini D. Zotsatira zake, zakudya zambiri zimalimbikitsidwa ndi vitamini D. Njira zolimbitsa zimatanthauza kuti mavitamini awonjezeredwa pachakudyacho.

Nsomba zamafuta (monga tuna, salimoni, ndi mackerel) ndi ena mwa magwero abwino a vitamini D.

Chiwindi cha ng'ombe, tchizi, ndi mazira a dzira zimapereka zochepa.

Bowa amapatsa vitamini D. Bowa wina amene mumagula m'sitolo amakhala ndi vitamini D wochuluka chifukwa amapezeka ndi kuwala kwa ultraviolet.

Mkaka wambiri ku United States umakhala ndi vitamini D 400 IU pa kotala. Nthawi zambiri, zakudya zopangidwa ndi mkaka, monga tchizi ndi ayisikilimu, sizimalimba.

Vitamini D imawonjezeredwa m'maphala ambiri am'mawa. Amaphatikizidwanso kuzinthu zina za zakumwa za soya, madzi a lalanje, yogurt, ndi margarine. Onaninso gulu lazakudya zabwino.

ZOTHANDIZA

Kungakhale kovuta kupeza vitamini D wokwanira kuchokera kuzakudya zokha. Zotsatira zake, anthu ena angafunike kutenga vitamini D yowonjezera. Vitamini D yomwe imapezeka mu zowonjezera komanso zakudya zolimbitsa thupi imabwera m'njira ziwiri:

• D₂ (chantika_chantika)
• D₃ (cholecalciferol)

Tsatirani chakudya chomwe chimakupatsani calcium ndi vitamini D. wokwanira kuchuluka kwa omwe akukupatsirani angakulimbikitseni kuchuluka kwa vitamini D ngati mungakhale pachiwopsezo cha kufooka kwa mafupa kapena mavitamini ochepa.

Kuchuluka kwa vitamini D kumatha kupangitsa matumbo kuyamwa calcium yambiri. Izi zitha kuyambitsa calcium yambiri m'magazi. Kashiamu wamagazi amatsogolera ku:

• Kalasiamu imayika m'matumba ofewa monga mtima ndi mapapo
• Kusokonezeka ndi kusokonezeka
• Kuwonongeka kwa impso
• Miyala ya impso
• Nseru, kusanza, kudzimbidwa, kusowa chakudya, kufooka, ndi kuwonda

Akatswiri ena anena kuti kuwala kwa dzuwa pakhungu lanu, mikono, msana, kapena miyendo (tsiku lililonse) tsiku lililonse kumatha kutulutsa thupi kuti likhale ndi vitamini D. Komabe, kuchuluka kwa vitamini D komwe kumatulutsa kuwala kwa dzuwa zimatha kusiyanasiyana pakati pa munthu ndi munthu.

• Anthu omwe samakhala m'malo otentha sangapange vitamini D wokwanira munthawi yochepa padzuwa. Masiku amvula, mthunzi, komanso kukhala ndi khungu lakuda kumachepetsa kuchuluka kwa vitamini D komwe khungu limapanga.
• Chifukwa kuwunika kwa dzuwa ndi chiopsezo cha khansa yapakhungu, kuwonetsedwa kwa mphindi zochepa osapaka sunscreen sikuvomerezeka.

Muyeso wabwino kwambiri wa vitamini D wanu ndikuyang'ana magazi omwe amadziwika kuti 25-hydroxyvitamin D. Magazi amafotokozedwa ngati nanograms pa milliliter (ng / mL) kapena nanomoles pa lita (nmol / L), pomwe 0.4 ng / ml = 1 nmol / L.

Miyezo yochepera 30 nmol / L (12 ng / mL) ndiyotsika kwambiri kwa fupa kapena thanzi lathunthu, ndipo milingo yopitilira 125 nmol / L (50 ng / mL) mwina ndiyokwera kwambiri. Mulingo wa 50 nmol / L kapena pamwambapa (20 ng / mL kapena pamwambapa) ndi okwanira anthu ambiri.

Recommended Dietary Allowance (RDA) yama mavitamini imawonetsa kuchuluka kwa mavitamini omwe anthu ambiri amafunikira tsiku lililonse.

• RDA ya mavitamini itha kugwiritsidwa ntchito ngati zolinga za munthu aliyense.
• Momwe mavitamini ambiri amafunikira amatengera zaka zanu komanso kugonana. Zinthu zina, monga mimba ndi thanzi lanu, ndizofunikanso.

Makanda (kudya mavitamini D okwanira)

• 0 mpaka miyezi 6: 400 IU (10 micrograms [mcg] patsiku)
• Miyezi 7 mpaka 12: 400 IU (10 mcg / tsiku)

Ana

• Zaka 1 mpaka 3: 600 IU (15 mcg / tsiku)
• Zaka 4 mpaka 8: 600 IU (15 mcg / tsiku)

Ana okalamba ndi akulu

• Zaka 9 mpaka 70: 600 IU (15 mcg / tsiku)
• Akuluakulu opitilira zaka 70: 800 IU (20 mcg / tsiku)
• Mimba ndi kuyamwitsa: 600 IU (15 mcg / tsiku)

National Osteoporosis Foundation (NOF) imalimbikitsa kuchuluka kwa anthu azaka zapakati pa 50 ndi kupitilira apo, 800 mpaka 1,000 IU wa vitamini D tsiku lililonse. Funsani wothandizira zaumoyo kuti ndi ndalama ziti zomwe zingakuthandizeni.

Vitamini D kawopsedwe nthawi zambiri amapezeka chifukwa chogwiritsa ntchito zowonjezera zowonjezera. Malire apamwamba a vitamini D ndi awa:

• 1,000 mpaka 1,500 IU / tsiku la makanda (25 mpaka 38 mcg / tsiku)
• 2,500 mpaka 3,000 IU / tsiku la ana a zaka 1 mpaka 8; zaka 1 mpaka 3: 63 mcg / tsiku; zaka 4 mpaka 8: 75 mcg / tsiku
• 4,000 IU / tsiku la ana azaka 9 kapena kupitilira apo, akulu, komanso achinyamata apakati ndi oyamwitsa ndi amayi (100 mcg / tsiku)

Microgramu imodzi ya cholecalciferol (D₃ndi chimodzimodzi ndi 40 IU ya vitamini D.

Cholecalciferol; Vitamini D3; Kuphulika; Vitamini D2

• Vitamini D amapindula
• Vuto la Vitamini D
• Gwero la Vitamini D

Mason JB, SL Booth. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 205.

Tsamba la National Osteoporosis Foundation. Upangiri wazachipatala popewa komanso kuchiza matenda a kufooka kwa mafupa. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Idapezeka pa Novembala 9, 2020.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.