Vitamini D 101 - Buku Loyambira Loyambira

Zamkati

• Kodi Vitamini D ndi chiyani?
• Kodi Zimatani M'thupi Lanu?
• Dzuwa Ndi Njira Yabwino Yopezera Vitamini D.
• Zakudya Zabwino Kwambiri
• Zizindikiro Zakusowa
• Ubwino Wopindulitsa Waumoyo
• Kodi Muyenera Kutenga Ndalama Zingati?
• Konzani Zakudya Zanu Zina
• Kodi Chimachitika Ndi Chiyani Ngati Mumamwa Mowa Mopitirira Muyeso?
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Vitamini D ndiwosiyana kwambiri ndi mavitamini ena ambiri.

M'malo mwake, ndi hormone ya steroid yopangidwa kuchokera ku cholesterol khungu lanu likakhala padzuwa.

Pachifukwa ichi, vitamini D nthawi zambiri amatchedwa "vitamini wa dzuwa."

Komabe, kupezeka padzuwa nthawi zambiri kumapereka vitamini D wokwanira, zomwe zimapangitsa kuti zikhale zofunikira kuzipeza kuchokera kuzowonjezera kapena pazakudya zanu.

Komabe, ndi zakudya zochepa zokha zomwe zimakhala ndi mavitamini ofunikira kwambiri, ndipo kusowa ndikofala (,,).

M'malo mwake, pafupifupi 41.6% ya anthu aku US akusowa ().

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za vitamini D.

Kodi Vitamini D ndi chiyani?

Vitamini D ndi mavitamini osungunuka mafuta, kutanthauza kuti amasungunuka mu mafuta ndi mafuta ndipo amatha kusungidwa mthupi lanu nthawi yayitali.

Pali mitundu iwiri yayikulu yazakudya ():

• Vitamini D3 (cholecalciferol). Amapezeka mu zakudya zina zanyama, monga nsomba zamafuta ndi ma dzira a dzira.
• Vitamini D2 (ergocalciferol). Amapezeka muzomera zina, bowa, ndi yisiti.

Mwa awiriwa, D3 (cholecalciferol) ikuwoneka kuti imagwira ntchito kuwirikiza kawiri pakuwonjezera mavitamini D amwazi wambiri ngati D2 (ergocalciferol) (,).

Vitamini D ndi mavitamini osungunuka mafuta omwe thupi lanu limatha kusunga nthawi yayitali. Mwa mitundu iwiri ikuluikulu - D2 ndi D3 - yotsirizayi ndiyothandiza kwambiri pakukweza milingo ya vitamini D m'magazi anu.

Kodi Zimatani M'thupi Lanu?

Vitamini D imafunika kusintha njira ziwiri kuti igwire ntchito (,).

Choyamba, amatembenuzidwa kukhala calcidiol, kapena 25 (OH) D, m'chiwindi chanu. Uwu ndiye mawonekedwe a vitamini.

Chachiwiri, imasinthidwa kukhala calcitriol, kapena 1,25 (OH) 2D, makamaka mu impso zanu. Uwu ndiye mtundu wa vitamini D. wokhala ndi mphamvu, wama steroid.

Calcitriol imagwirizana ndi vitamini D receptor (VDR), yomwe imapezeka pafupifupi mu selo iliyonse mthupi lanu (,).

Mavitamini D akamagwira ntchito yolumikizira, imatsegula kapena kuzimitsa majini, zomwe zimabweretsa kusintha m'maselo anu. Izi zikufanana ndi momwe ma hormone ena ambiri a steroid amagwirira ntchito (,).

Vitamini D imakhudza maselo osiyanasiyana okhudzana ndi thanzi la mafupa. Mwachitsanzo, imalimbikitsa kuyamwa kwa calcium ndi phosphorous m'matumbo mwanu ().

Koma asayansi apeza posachedwa kuti imathandizanso m'malo ena azaumoyo, monga chitetezo chamthupi komanso chitetezo cha khansa (15).

Vitamini D amasandulika calcidiol, vitamini wosungira, womwe umasandulika calcitriol, mawonekedwe a steroid yogwira ntchito. Calcitriol imamangiriridwa ndi vitamini D receptor mkati mwa maselo anu, kutsegula kapena kutseka majini.

Dzuwa Ndi Njira Yabwino Yopezera Vitamini D.

Vitamini D imatha kupangidwa kuchokera ku cholesterol pakhungu lanu ikapezeka ndi cheza cha ultraviolet B (UVB) kuchokera padzuwa ().

Ngati mumakhala mdera lowala kwambiri la dzuwa, mutha kukhala ndi vitamini D yense yemwe mukufuna posamba kadzuwa kangapo pa sabata.

Kumbukirani kuti muyenera kuwulula gawo lalikulu la thupi lanu. Ngati mukungowulula nkhope ndi manja anu, mupanga mavitamini D. ochepa kwambiri.

Komanso, ngati mungakhale kumbuyo kwa galasi kapena kugwiritsa ntchito zotchinga dzuwa, mupanga vitamini D wocheperako - kapena mulibe ().

Komabe, muyenera kuwonetsetsa kuti mumagwiritsa ntchito zoteteza khungu mukakhala padzuwa kwakanthawi. Dzuwa ndi labwino, koma kuwotchedwa ndi dzuwa kumatha kukalamba msanga komanso kumayambitsa chiopsezo cha khansa yapakhungu (18,).

Ngati mukukhala padzuwa kwa nthawi yayitali, lingalirani zodziteteza ku dzuwa kwa mphindi 10-30 zoyambirira - kutengera kutengeka kwanu ndi dzuwa - kenako kuzigwiritsa ntchito musanayambe kutentha.

Vitamini D akamasungidwa mthupi lanu kwa milungu kapena miyezi ingapo, mungafunike kuwala kwa dzuwa nthawi zina kuti magazi anu azikhala okwanira.

Izi zati, ngati mumakhala m'malo opanda dzuwa lokwanira, kupeza vitamini D kuchokera ku zakudya kapena zowonjezera ndizofunikira kwambiri - makamaka nthawi yachisanu.

Dzuwa ndi njira yabwino yopezera vitamini D, koma zotchinga dzuwa zimatchinga kupanga kwake. Ngakhale kusamba dzuwa mosavutikira kumatha kukuthandizani kuti mukhale ndi milingo yokwanira, anthu ambiri samatha kuwala kwa dzuwa nthawi yayitali.

Zakudya Zabwino Kwambiri

Nayi vitamini D3 yokhala ndi zakudya zochepa zabwino kwambiri (20):

Ngakhale nsomba zamafuta monga saumoni, mackerel, swordfish, trout, tuna, ndi sardines ndizoyenera, mumayenera kuzidya pafupifupi tsiku lililonse kuti mupeze zokwanira.

Chakudya chokha chabwino cha vitamini D ndi mafuta a chiwindi cha nsomba - monga mafuta a chiwindi - omwe amakhala ndi kawiri kawiri Reference Daily Intake (RDI) mu supuni imodzi (15 ml).

Kumbukirani kuti mkaka ndi chimanga nthawi zambiri zimakhala ndi vitamini D ().

Bowa wina wosowa amakhalanso ndi vitamini D, ndipo mazira ake amakhala ndi zochepa.

Mafuta a chiwindi Cod ndiye gwero labwino kwambiri la vitamini D3. Nsomba zamafuta ndi gwero labwino, koma muyenera kuzidya pafupipafupi kuti mupeze zokwanira.

Zizindikiro Zakusowa

Kulephera kwa Vitamini D ndi chimodzi mwazinthu zofunikira kwambiri m'thupi.

Anthu ena ali pachiwopsezo chachikulu kuposa ena. Ku United States, 41.6% ya anthu onse akusowa, ngakhale ochepa akuchulukirachulukira - 82.1% ndi 69.2% akuda ndi Hispanics ali osowa, motsatana ().

Kuphatikiza apo, achikulire ali pachiwopsezo chachikulu chosowa ().

Omwe ali ndi matenda ena amakhalanso osowa. Kafukufuku wina adawonetsa kuti 96% ya anthu omwe adakumana ndi vuto la mtima anali ndi mavitamini D () ochepa.

Ponseponse, kuchepa kwa vitamini D ndi mliri wakachetechete. Zizindikirozo nthawi zambiri zimakhala zobisika ndipo zimatha zaka kapena makumi kuti ziwonekere.

Chizindikiro chodziwika kwambiri cha kuchepa kwa vitamini D ndi ma rickets, matenda am'mafupa omwe amapezeka mwa ana omwe akutukuka kumene.

Ma rickets achotsedwa makamaka kumayiko akumadzulo chifukwa cholimbitsa zakudya zina ndi vitamini D ().

Kuperewera kumalumikizidwanso ndi kufooka kwa mafupa, kuchepa kwa mchere, komanso ngozi zakugwa ndi kusweka kwa okalamba (25).

Kuphatikiza apo, kafukufuku akuwonetsa kuti anthu omwe ali ndi mavitamini D ochepa amakhala ndi chiopsezo chachikulu cha matenda amtima, matenda ashuga (mitundu 1 ndi 2), khansa, dementia, ndi matenda amthupi monga multiple sclerosis ().

Pomaliza, kuchepa kwa vitamini D kumalumikizidwa ndi kuchepa kwa chiyembekezo chokhala ndi moyo (,,).

Izi zati, sizikudziwika ngati kuperewera kumathandizira ku matendawa kapena ngati anthu omwe ali ndi milingo yotsika ali ndi mwayi wowapeza.

Kulephera kwa Vitamini D kumalumikizidwa ndimatenda osiyanasiyana, komanso kuchepa kwa moyo.

Ubwino Wopindulitsa Waumoyo

Nazi zina mwazothandiza za vitamini D:

• Kuchepetsa chiopsezo cha kufooka kwa mafupa, kugwa, ndi mafupa. Mavitamini D ochulukirapo amatha kuthandiza kupewa kufooka kwa mafupa, kugwa, ndi kusweka kwa okalamba ().
• Mphamvu yabwinoko. Vitamini D imatha kukulitsa mphamvu m'mbali zonse zakumtunda ndi zapansi ().
• Kupewa khansa. Vitamini D itha kuthandiza kupewa khansa. Kafukufuku wina adawonetsa kuti 1,100 IU patsiku - kuphatikiza calcium - yachepetsa chiopsezo cha khansa ndi 60% (,).
• Kusamalira matenda okhumudwa. Kafukufuku akuwonetsa kuti vitamini D imatha kuchepetsa zizindikilo mwa anthu omwe ali ndi matenda amisala ().
• Kuchepetsa chiopsezo cha matenda a shuga amtundu woyamba. Kafukufuku wina m'makanda adalumikiza vitamini I 2,000 ya vitamini D patsiku mpaka 78% yachepetsa chiopsezo cha mtundu woyamba wa shuga ().
• Kupititsa patsogolo kufa. Kafukufuku wina akuwonetsa kuti vitamini D imachepetsa chiopsezo cha anthu kufa nthawi yophunzira, kuwonetsa kuti itha kukuthandizani kuti mukhale ndi moyo wautali (,).

Komabe, zambiri mwazotsatirazi ndizoyambirira. Malinga ndi kuwunika kwaposachedwa, maumboni enanso amafunikira kuti atsimikizire zabwinozi ().

Kafukufuku akuwonetsa kuti vitamini D itha kukhala ndi maubwino angapo okhudzana ndi khansa, thanzi la mafupa, thanzi lam'mutu, komanso matenda amthupi. Komabe, maphunziro ena amafunikira.

Kodi Muyenera Kutenga Ndalama Zingati?

Njira yokhayo yodziwira ngati mukusowa - motero muyenera kuwonjezerapo - ndikuyeza magazi anu.

Wothandizira zaumoyo wanu amayesa mavitamini D, omwe amadziwika kuti calcifediol. Chilichonse chosakwana 12 ng / ml chimawerengedwa kuti ndichoperewera, ndipo chilichonse choposa 20 ng / ml chimawerengedwa kuti ndichokwanira.

RDI ya vitamini D ili motere (39):

• 400 IU (10 mcg): makanda, miyezi 0-12
• 600 IU (15 mcg): ana ndi akulu, azaka 1-70
• 800 IU (20 mcg): achikulire ndi amayi apakati kapena oyamwitsa

Ngakhale kukwanira kumayesedwa pa 20 ng / ml, akatswiri ambiri azaumoyo amakhulupirira kuti anthu ayenera kukhala ndi magazi ochulukirapo kuposa 30 ng / ml kuti akhale ndi thanzi labwino komanso kupewa matenda ().

Kuphatikiza apo, ambiri amakhulupirira kuti zomwe akulimbikitsidwa ndizotsika kwambiri ndikuti anthu amafunikira zochulukira kuti athe kufikira mulingo woyenera wamagazi ().

Malinga ndi US National Academy of Medicine, malire apamwamba ndi 4,000 IU (100 mcg) patsiku ().

Vitamini D3 zowonjezera zimawoneka ngati zothandiza pakukweza magawo a vitamini D kuposa ma D2 owonjezera. Ma capsule a D3 amapezeka m'masitolo ambiri ndi m'masitolo ogulitsa zakudya, komanso pa intaneti.

RDI ya vitamini D ndi 400 IU (10 mcg) ya makanda, 600 IU (15 mcg) ya ana ndi akulu, ndi 800 IU (20 mcg) ya achikulire ndi amayi apakati kapena oyamwitsa.

Konzani Zakudya Zanu Zina

Ndikofunika kukumbukira kuti zakudya nthawi zambiri sizigwira ntchito zokha.

Ambiri mwa iwo amadalirana, ndipo kuchuluka kwa kudya michere imodzi kumakulitsani kufuna wina.

Ofufuza ena amati mavitamini osungunuka ndi mafuta amagwirira ntchito limodzi ndipo ndikofunikira kuti mulimbikitse kudya kwa vitamini A ndi K ndikuthandizira ndi vitamini D3 (,).

Izi ndizofunikira makamaka kwa vitamini K2, mavitamini ena osungunuka mafuta omwe anthu ambiri samapeza okwanira ().

Magnesium - mchere wina wofunikira womwe nthawi zambiri umasowa pazakudya zamakono - ukhozanso kukhala kofunikira pa ntchito ya vitamini D (46,).

Umboni ukusonyeza kuti vitamini D imagwira ntchito ndi magnesium ndi mavitamini A ndi K kulimbikitsa thanzi.

Kodi Chimachitika Ndi Chiyani Ngati Mumamwa Mowa Mopitirira Muyeso?

Ndi nthano yoti ndikosavuta kudya vitamini D.

Vitamini D kawopsedwe ndi kamodzikamodzi ndipo kamachitika kokha ngati mutamwa kwambiri kwa nthawi yayitali ().

Zizindikiro zazikulu za poizoni zimaphatikizapo kusokonezeka, kusowa chidwi, kugona, kukhumudwa, kusanza, kupweteka m'mimba, kudzimbidwa, komanso kuthamanga kwa magazi ().

Vitamini D kawopsedwe ndi osowa kwambiri. Zizindikiro zake zimaphatikizapo kusokonezeka, kuwodzera, kukhumudwa, kudzimbidwa, komanso kuthamanga kwa magazi.

Mfundo Yofunika Kwambiri

Vitamini D ndi mavitamini osungunuka mafuta ofunikira pamafupa.

Kwa iwo omwe ali ndi michere iyi, kuchuluka kwakanthawi kumathandizanso kuti muchepetse kukhumudwa ndikuwonjezera mphamvu.

Khungu lanu limapanga vitamini D mukamayatsidwa ndi dzuwa. Zakudya monga nsomba zamafuta, mafuta a nsomba, ndi chiwindi zimakhalanso ndi vitamini D - komanso zakudya zina zolimbitsa thupi.

Kuperewera kumakhala kofala chifukwa chakuchepa kwa dzuwa komanso zakudya zochepa zomwe zimapezeka.

Ngati simumakhala nthawi yayitali padzuwa ndipo simumakonda kudya nsomba zamafuta, lingalirani zowonjezera.

Kupeza vitamini D wokwanira kumatha kupititsa patsogolo thanzi lanu.