Kodi Mlingo wa Vitamini D Ndi uti Wabwino Kwambiri?

Zamkati

• Kodi Vitamini D ndi Chiyani?
• Kodi Mumafunikira Vitamini D Wotani Kuti Mukhale Ndi Thanzi Labwino?
• Zowonjezera 101: Vitamini D.
• Kodi Mungadziwe Bwanji Ngati Muli Ndi Kusowa Kwa Vitamini D?
• Magwero a Vitamini D
• Anthu Ena Amafuna Vitamini D. Wambiri
• Anthu Okalamba
• Anthu Omwe Ali Ndi Khungu Labwino
• Omwe Amakhala Kutali Kwambiri ndi Equator
• Anthu Omwe Ali Ndi Matenda Aakulu Omwe Amachepetsa Kuyamwa Kwa Mafuta
• Kodi Mungadye Vitamini D Wochuluka?
• Mfundo Yofunika Kwambiri

Vitamini D amadziwika kuti "vitamini wa dzuwa."

Zili choncho chifukwa khungu lako limapanga vitamini D likakhala padzuwa ().

Kupeza vitamini D wokwanira ndikofunikira kuti mukhale ndi thanzi labwino. Zimathandiza kukhala ndi mafupa olimba komanso athanzi, zimathandiza chitetezo cha mthupi lanu ndipo zitha kuteteza pazovuta zambiri (,).

Ngakhale kufunikira kwake, pafupifupi anthu 42% ku US ali ndi vuto la vitamini D. Chiwerengerochi chikukwera kufika pa 82.1% ya anthu akuda ndi 69.2% ya anthu aku Spain ().

Pali magulu ena angapo a anthu omwe ali ndi vitamini D wapamwamba chifukwa cha msinkhu wawo, komwe amakhala komanso matenda ena.

Nkhaniyi ikuthandizani kudziwa kuchuluka kwa vitamini D tsiku lililonse.

Kodi Vitamini D ndi Chiyani?

Vitamini D ndi wa banja lama mavitamini osungunuka mafuta, omwe amaphatikiza mavitamini A, D, E ndi K. Mavitaminiwa amalowetsedwa bwino ndi mafuta ndipo amasungidwa mchiwindi ndi mafuta.

Pali mitundu iwiri yayikulu ya vitamini D mu zakudya:

• Vitamini D2 (ergocalciferol): Amapezeka mu zakudya zamasamba monga bowa.
• Vitamini D3 (cholecalciferol): Amapezeka mu zakudya za nyama monga nsomba, cod ndi mazira a dzira.

Komabe, kuwala kwa dzuwa ndiye gwero labwino kwambiri la vitamini D3. Mazira a UV ochokera padzuwa amasintha mafuta m'thupi lanu kukhala vitamini D3 ().

Thupi lanu lisanagwiritse ntchito vitamini D, liyenera "kuyambitsidwa" kudzera munjira zingapo ().

Choyamba, chiwindi chimatembenuza vitamini D wodyetsa kukhala mtundu wa vitamini D. Uwu ndiye mawonekedwe omwe amayesedwa poyesa magazi. Pambuyo pake, mawonekedwe osungira amasinthidwa ndi impso kukhala mtundu wa vitamini D womwe umagwiritsidwa ntchito ndi thupi ().

Chosangalatsa ndichakuti, D3 imagwira ntchito kawiri pakukweza mavitamini D amwazi wambiri ngati vitamini D2 (6).

Udindo waukulu wa vitamini D m'thupi ndikuwongolera calcium ndi phosphorous m'magazi. Mcherewu ndi wofunikira pamafupa athanzi ().

Kafukufuku akuwonetsanso kuti vitamini D imathandizira chitetezo chamthupi chanu ndipo imatha kuchepetsa chiopsezo cha matenda amtima ndi khansa zina ().

Mavitamini D ochepera magazi amalumikizidwa ndi chiopsezo chachikulu chothyoka ndi kugwa, matenda amtima, multiple sclerosis, khansa zingapo ngakhale kufa (,,).

Chidule: Pali zazikulu ziwiri
mitundu ya vitamini D mu zakudya: D2 ndi D3. D3 imagwira ntchito kawiri pakukweza
mavitamini D amwazi, omwe amalumikizidwa ndi maubwino osiyanasiyana azaumoyo.

Kodi Mumafunikira Vitamini D Wotani Kuti Mukhale Ndi Thanzi Labwino?

Ku US, malangizo apano akusonyeza kuti kumwa 400-800 IU (10-20 mcg) wa vitamini D kuyenera kukwaniritsa zosowa za 97-98% za anthu onse athanzi ().

Komabe, akatswiri ambiri amakhulupirira kuti malangizowa ndi otsika kwambiri (.

Vitamini D wanu amafunika kutengera zinthu zosiyanasiyana. Izi zikuphatikiza msinkhu wanu, khungu lanu, kuchuluka kwama vitamini D amwazi, malo, kuwonekera kwa dzuwa ndi zina zambiri.

Kuti mufike pamlingo wamagazi wolumikizidwa ndi zotsatira zabwino zathanzi, kafukufuku wambiri awonetsa kuti muyenera kudya vitamini D wochulukirapo kuposa malangizo omwe amalangiza (,,).

Mwachitsanzo, kusanthula maphunziro asanu kudasanthula kulumikizana pakati pa kuchuluka kwa magazi a vitamini D ndi khansa yoyipa ().

Asayansi apeza kuti anthu omwe ali ndi mavitamini D ochuluka kwambiri (opitilira 33 ng / ml kapena 82.4 nmol / l) ali ndi chiopsezo chotsika kwambiri cha khansa yoyipa kuposa anthu omwe ali ndi mavitamini D ochepera 12 ng / ml kapena 30 nmol / l).

Kafukufuku akuwonetsanso kuti kudya 1,000 IU (25 mcg) tsiku lililonse kungathandize 50% ya anthu kufikira kuchuluka kwa magazi a vitamini D a 33 ng / ml (82.4 nmol / l). Kugwiritsa ntchito 2,000 IU (50 mcg) tsiku lililonse kungathandize pafupifupi aliyense kuti afike pamlingo wa 33 ng / ml (82.4 nmol / l) (,,).

Kufufuza kwina kwa maphunziro khumi ndi asanu ndi awiri ndi anthu opitilira 300,000 adayang'ana kulumikizana pakati pa kudya kwa vitamini D ndi matenda amtima. Asayansi apeza kuti kutenga 1,000 IU (25 mcg) wa vitamini D tsiku lililonse kumachepetsa chiopsezo cha matenda amtima ndi 10% ().

Kutengera kafukufuku waposachedwa, zikuwoneka kuti kudya 1,000-4,000 IU (25-100 mcg) ya vitamini D tsiku lililonse kuyenera kukhala koyenera kuti anthu ambiri azitha kupeza magazi a vitamini D athanzi.

Komabe, musadye mavitamini D opitilira 4,000 a IU popanda chilolezo cha dokotala. Imapitilira malire apamwamba otetezera ndipo sichimalumikizidwa ndi maubwino ena azaumoyo ().

Chidule: Kugwiritsa ntchito 400-800 IU
(10-20 mcg) wa vitamini D ayenera kukwaniritsa zosowa za 97-98% za anthu athanzi.
Komabe, kafukufuku wambiri akuwonetsa kuti kutenga zochulukirapo kuposa izi kumalumikizidwa ndi zazikulu
maubwino azaumoyo.

Zowonjezera 101: Vitamini D.

Kodi Mungadziwe Bwanji Ngati Muli Ndi Kusowa Kwa Vitamini D?

Kuperewera kwa vitamini D kumatha kupezeka kudzera m'mayeso amwazi omwe amayeza kuchuluka kwa vitamini D wosungira, wotchedwa 25 (OH) D.

Malinga ndi Institute of Medicine (IOM), mfundo zotsatirazi zimatsimikizira momwe vitamini D alili (19):

• Chosakwanira: Mipata yochepera 12 ng / ml (30 nmol / l).
• Zosakwanira: Mipata pakati pa 12-20 ng / ml (30-50 nmol / l).
• Zokwanira: Miyeso pakati pa 20-50 ng / ml (50-125 nmol / l).
• Pamwamba: Mulingo woposa 50 ng / ml (125 nmol / l).

IOM imanenanso kuti mtengo wamagazi wopitilira 20 ng / ml (50 nmol / l) uyenera kukwaniritsa zosowa za vitamini D za 97-98% za anthu athanzi (20).

Komabe, kafukufuku wambiri apeza kuti mulingo wamagazi wa 30 ng / ml (75 nmol / l) ukhoza kukhala wabwinoko popewa kuphulika, kugwa ndi mitundu ina ya khansa (,,).

Chidule: Mayeso amwazi ndi
Njira yokhayo yodziwira ngati mulibe vitamini D. Anthu athanzi ayenera kukhala nawo
magazi opitilira 20 ng / ml (50 nmol / l). Kafukufuku wina apeza kuti mulingo wamagazi
kupitirira 30 ng / ml ndibwino popewa kugwa, fractures ndi khansa zina.

Magwero a Vitamini D

Kupeza kuwala kwa dzuwa ndiyo njira yabwino kwambiri yowonjezera mavitamini D m'magazi anu.

Izi ndichifukwa choti thupi lanu limapanga vitamini D3 wazakudya kuchokera mu cholesterol yomwe ili pakhungu ikawonetsedwa ndi cheza cha dzuwa ().

Komabe, anthu omwe samakhala kumayiko otentha amafunika kudya vitamini D wambiri kudzera muzakudya ndi zowonjezera.

Nthawi zambiri, zakudya zochepa ndizomwe zimayambitsa vitamini D. Komabe, zakudya zotsatirazi ndizosiyana (20, 23):

• Mafuta a chiwindi a cod Supuni 1 imakhala ndi 1,360 IU (34 mcg) kapena 227% ya RDA.
• Swordfish, yophika: Ma ola atatu (85 magalamu) ali ndi 566 IU (14.2 mcg) kapena 94% ya RDA.
• Salimoni, yophika: Ma ola atatu ali ndi 447 IU (11.2 mcg) kapena 74.5% a RDA.
• Nsomba zamzitini, zotsekedwa: Ma ola atatu ali ndi 154 IU (3.9 mcg) kapena 26% ya RDA.
• Chiwindi cha ng'ombe, chophika: Ma ola atatu ali ndi 42 IU (1.1 mcg) kapena 7% ya RDA.
• Mazira a mazira, akulu: 1 yolk ili ndi 41 IU (1 mcg) kapena 7% ya RDA.
• Bowa, zophika: Chikho chimodzi chili ndi 32.8 IU (0.8 mcg) kapena 5.5% ya RDA.

Ngati mukusankha vitamini D yowonjezera, pezani imodzi yomwe ili ndi D3 (cholecalciferol). Ndibwino kukweza magazi anu vitamini D (6).

Chidule: Kuwala kwa dzuwa ndiye kopambana
gwero la vitamini D, koma anthu ambiri sangapeze zokwanira pazifukwa zosiyanasiyana.
Zakudya ndi zowonjezera zomwe zili ndi vitamini D wambiri zimatha kuphatikizira chiwindi cha cod
mafuta, nsomba zamafuta, yolks dzira ndi bowa.

Anthu Ena Amafuna Vitamini D. Wambiri

Pali magulu ena a anthu omwe amafunikira vitamini D wambiri kuposa ena.

Ena mwa iwo ndi achikulire, omwe ali ndi khungu lakuda, anthu omwe amakhala kutali ndi equator komanso omwe ali ndi matenda ena.

Anthu Okalamba

Pali zifukwa zambiri zomwe anthu amafunikira kudya mavitamini D ochulukirapo.

Pongoyambira, khungu lanu limayamba kuchepa mukamakula. Izi zimapangitsa kuti khungu lanu likhale lovuta kupanga vitamini D3 ikadzawala (24).

Okalamba nawonso nthawi zambiri amakhala nthawi yambiri m'nyumba. Izi zikutanthauza kuti samachepetsa kuwala kwa dzuwa, ndiyo njira yabwino kwambiri yolimbikitsira kuchuluka kwa mavitamini D.

Kuphatikiza apo, mafupa anu amakhala osalimba ndikakalamba. Kusunga mavitamini D okwanira m'magazi kumathandiza kuteteza mafupa ndi ukalamba ndipo zitha kuteteza ku fractures (,).

Okalamba ayenera kukhala ndi mulingo wamagazi wa 30 ng / ml, popeza kafukufuku akuwonetsa kuti kungakhale bwino kukhalabe ndi thanzi labwino la mafupa. Izi zitha kupezeka mwa kudya 1,000-2,000 IU (25-50 mcg) ya vitamini D tsiku lililonse (,,).

Anthu Omwe Ali Ndi Khungu Labwino

Kafukufuku akuwonetsa kuti anthu omwe ali ndi khungu lakuda amakhala osowa vitamini D (,,).

Izi ndichifukwa choti ali ndi melanin yambiri pakhungu lawo - pigment yomwe imathandizira kudziwa mtundu wa khungu. Melanin imathandiza kuteteza khungu ku cheza cha dzuwa (UV) ().

Komabe, amachepetsanso kuthekera kwa thupi kupanga vitamini D3 pakhungu, zomwe zingakupangitseni kukhala osowa ().

Anthu omwe ali ndi khungu lakuda amatha kupindula ndi kudya 1,000-2,000 IU (25-50 mcg) wa vitamini D tsiku lililonse, makamaka m'nyengo yozizira ().

Omwe Amakhala Kutali Kwambiri ndi Equator

Mayiko oyandikira equator amapeza kuwala kwa dzuwa chaka chonse. Mosiyana ndi izi, mayiko akutali kwambiri ndi equator samapeza kuwala kwa dzuwa chaka chonse.

Izi zimatha kuyambitsa mavitamini D ochepa m'magazi, makamaka m'miyezi yachisanu pomwe kuli dzuwa lochepa.

Mwachitsanzo, kafukufuku wina waku Norway adazindikira kuti samatulutsa vitamini D3 wochuluka pakhungu lawo m'nyengo yozizira ya Okutobala mpaka Marichi ().

Ngati mumakhala kutali ndi equator, ndiye kuti muyenera kupeza vitamini D wochulukirapo pazakudya zanu ndi zowonjezera. Akatswiri ambiri amakhulupirira kuti anthu m'mayikowa ayenera kudya osachepera 1,000 IU (25 mcg) tsiku lililonse ().

Anthu Omwe Ali Ndi Matenda Aakulu Omwe Amachepetsa Kuyamwa Kwa Mafuta

Chifukwa vitamini D imasungunuka mafuta, imadalira kuthekera kwamatumbo kuyamwa mafuta kuchokera pachakudya.

Chifukwa chake, anthu omwe ali ndi zovuta zamankhwala zomwe zimachepetsa kuyamwa kwamafuta amakonda kuchepa kwa vitamini D. Izi zimaphatikizapo matenda am'matumbo (Crohn's disease and Ulcerative colitis), matenda a chiwindi komanso anthu omwe adachitidwapo opaleshoni ya bariatric (20,).

Anthu omwe ali ndi mikhalidwe yomwe ili pamwambayi nthawi zambiri amalangizidwa kuti azitenga zowonjezera mavitamini D pamlingo woperekedwa ndi madokotala ().

Chidule: Iwo omwe akufuna
ambiri vitamini D ndi achikulire, anthu okhala ndi khungu lakuda, omwe amakhala
Kutali ndi equator ndi anthu omwe sangathe kuyamwa mafuta moyenera.

Kodi Mungadye Vitamini D Wochuluka?

Ngakhale ndizotheka kumwa vitamini D wambiri, kawopsedwe kamapezeka kawirikawiri.

M'malo mwake, muyenera kumwa kwambiri IU (1,250 mcg) kapena kupitilira apo kwa nthawi yayitali (35).

Ndikofunikanso kudziwa kuti ndizosatheka kumwa mopitirira muyeso vitamini D kuchokera padzuwa ().

Ngakhale 4,000 IU (250 mcg) yakhazikitsidwa ngati vitamini D wambiri womwe ungatenge mosatekeseka, kafukufuku wambiri wasonyeza kuti kutenga 10,000 IU (250 mcg) tsiku lililonse sikungayambitse mavuto (,).

Izi zati, kutenga zoposa 4,000 IU sikungaperekenso phindu lina. Kubetcha kwanu kwabwino ndikutenga 1,000 (25 mcg) mpaka 4,000 IU (100 mcg) tsiku lililonse.

Chidule: Ngakhale zili choncho
Kutheka kutenga vitamini D wambiri, kawopsedwe kamapezeka, ngakhale pamwamba pa chitetezo
malire apamwamba a 4,000 IU. Izi zati, kuwononga ndalama zochulukirapo kuposa izi kungapereke
palibe phindu lina.

Mfundo Yofunika Kwambiri

Kupeza vitamini D wokwanira kuchokera padzuwa ndi zakudya ndikofunikira kuti mukhale ndi thanzi labwino.

Zimathandiza kukhala ndi mafupa athanzi, zimathandiza chitetezo cha mthupi lanu komanso zimachepetsa chiopsezo cha matenda ambiri owopsa. Komabe ngakhale kuli kofunikira, anthu ambiri samapeza vitamini D. wokwanira

Kuphatikiza apo, anthu okalamba, anthu okhala ndi khungu lakuda, omwe amakhala kutali kwambiri ndi equator komanso anthu omwe sangathe kuyamwa mafuta moyenera amakhala ndi zosowa zambiri za vitamini D.

Malingaliro apano akuwonetsa kudya 400-800 IU (10-20 mcg) wa vitamini D patsiku.

Komabe, anthu omwe amafunikira vitamini D wambiri amatha kudya 1,000-4,000 IU (25-100 mcg) tsiku lililonse. Kugwiritsa ntchito zoposa izi sikukulangizidwa, chifukwa sikulumikizidwa ndi phindu lina lililonse lathanzi.