Kodi Mkaka wa Vitamini D Ndi Wotani?

Zamkati

• Vitamini D amafunikira
• Chifukwa chiyani mkaka uli ndi vitamini D wowonjezera
• Mapindu a Vitamini D
• Zitha kuchepetsa chiopsezo cha matenda amtima
• Mutha kuchepetsa chiopsezo cha khansa
• Vitamini D ndi matenda omwe amadzimadzimadzimadzimodzi
• Kuchuluka kwa vitamini D mu mkaka
• Mfundo yofunika

Mukagula katoni wamkaka, mungaone kuti mitundu ina imanena kutsogolo kwa chizindikirocho kuti ili ndi vitamini D.

Zoonadi, pafupifupi mkaka wonse wa ng'ombe wonyezimira, komanso mitundu yambiri yamkaka, umakhala ndi vitamini D. Zimayenera kulembedwa pamndandanda wazowonjezera koma osati kutsogolo kwa katoni.

Vitamini D ili ndi maubwino ambiri azaumoyo, ndipo kumwa mkaka wokhala ndi vitamini D ndi njira yosavuta yothandizira zosowa zanu.

Nkhaniyi ikufotokoza chifukwa chake mkaka wambiri wawonjezera vitamini D komanso chifukwa chake zingakhale zabwino kwa inu.

Vitamini D amafunikira

Daily Value (DV) ya vitamini D ndi ma unit 800 (IU), kapena 20 mcg patsiku kwa akulu ndi ana onse azaka zopitilira 4. Kwa ana azaka 1-3, ndi 600 IU kapena 15 mcg patsiku (1).

Kupatula nsomba zamafuta monga saumoni, yomwe imakhala ndi 447 IU mu 3-ounce (85-gramu) yotumikirapo, zakudya zochepa kwambiri ndizomwe zimayambitsa vitamini D. M'malo mwake, vitamini D wambiri amapangidwa mthupi lanu khungu lanu likawululidwa kufikira dzuwa (2).

Anthu ambiri samakwaniritsa malingaliro a vitamini D. M'malo mwake, kafukufuku wina adapeza kuti 25% ya anthu aku Canada samakwaniritsa zosowa zawo kudzera pazakudya zokha ().

Anthu omwe amakhala kumpoto chakumadzulo komwe kuwala kwa dzuwa kumakhala kochepa m'nyengo yozizira, komanso omwe sakhala nthawi yayitali padzuwa, nthawi zambiri amakhala ndi mavitamini D (,) ochepa magazi.

Zinthu zina, monga kunenepa kwambiri kapena kunenepa kwambiri, kukhala wofooka, komanso kusintha zina ndi zina m'thupi, zitha kukupangitsani kukhala pachiwopsezo chokhala ndi mavitamini D ochepa ().

Kutenga chowonjezera ndikugwiritsa ntchito zakudya zolimba monga mkaka wa vitamini D ndi njira zabwino zowonjezera mavitamini D.

Mumalandira vitamini D kuchokera padzuwa komanso zakudya zanu. Komabe, anthu ambiri samalandira ndalama zomwe akulimbikitsidwa kuchokera pazakudya zawo. Kudya zakudya zolimba monga mkaka wa vitamini D kungathandize kutseka.

Chifukwa chiyani mkaka uli ndi vitamini D wowonjezera

M'mayiko ena, kuphatikizapo Canada ndi Sweden, vitamini D amawonjezeredwa mkaka wa ng'ombe mwalamulo. Ku United States, sikuloledwa, koma opanga mkaka ambiri amawonjezera mwaufulu mukamakonza mkaka ().

Iwonjezeka mkaka wa ng'ombe kuyambira ma 1930 pomwe mchitidwewu udakwaniritsidwa ngati njira yathanzi yaboma yochepetsera ma rickets, zomwe zimayambitsa kukula kwamafupa komanso kufooka kwa ana ().

Ngakhale mkaka mwachilengedwe mulibe vitamini D, ndimagwero abwino a calcium. Zakudya ziwirizi zimagwirira ntchito limodzi, popeza vitamini D imathandizira kuyamwa kwa calcium m'mafupa anu, motero kuwalimbikitsa.

Kuphatikiza kwa calcium ndi vitamini D kumathandizanso kupewa ndi kuchiza osteomalacia, kapena mafupa ofewa, omwe amatsagana ndi ma rickets ndipo amatha kukhudza achikulire (,).

Food and Drug Administration (FDA) imalola opanga kuti aziwonjezera mpaka 84 IU pa ma ola 3.5 (100 magalamu) a vitamini D3 ku mkaka wa ng'ombe komanso njira zina zamkaka ().

Kumwa mkaka wa vitamini D kumawonjezera kuchuluka kwa mavitamini D omwe anthu amapeza ndikuwonjezera mavitamini D m'magazi ().

Kafukufuku ku Finland, komwe mkaka wa vitamini D wakhala wokakamizidwa kuyambira 2003, adapeza kuti 91% ya omwa mkaka anali ndi mavitamini D osapitilira 20 ng / ml, omwe amadziwika kuti ndi okwanira malinga ndi Institute of Medicine (,).

Lamulo lachitetezo lisanachitike, ndi 44% okha omwe anali ndi mavitamini D oyenera (,).

Mkaka wa Vitamini D umalimbikitsidwa ndi vitamini D mukamakonza. Vitamini uyu amawonjezeredwa chifukwa amagwira ntchito ndi calcium mumkaka kuti alimbitse mafupa anu. Kumwa mkaka wa vitamini D kungathandizenso kukulitsa kuchuluka kwanu kwa vitamini D.

Mapindu a Vitamini D

Kumwa mkaka womwe uli ndi calcium ndi vitamini D ndikofunikira monga njira yolimbikitsira mafupa anu ndikupewa ma rickets ndi osteomalacia ().

Komabe, maphunziro akulu sakusonyeza kuti zimathandiza kupewa kufooka kwa mafupa, komwe kumadziwika ndi kuchepa kwa mafupa, kapena kusweka kwa mafupa kwa achikulire (,).

Komabe, kukhala ndi mavitamini D ochulukirapo kumalumikizidwa ndi maubwino ofunikira azaumoyo - ndipo amapitilira kupitirira thanzi lamafupa.

Vitamini D amafunikira kuti maselo akule bwino, kugwira ntchito kwa mitsempha ndi minofu, komanso chitetezo chamthupi chokwanira. Zimathandizanso kuchepetsa kutupa, komwe kumaganiziridwa kuti kumathandizira kuzinthu monga matenda amtima, matenda ashuga, matenda obwera mthupi, komanso khansa (2).

Kafukufuku yemwe amafanizira kuchuluka kwa vitamini D ndi chiopsezo cha matenda akuwonetsa kuti kukhala ndi mavitamini ochepa m'magazi kumalumikizidwa ndi chiopsezo chachikulu cha matenda osiyanasiyana, pomwe kukhala ndi okwanira kapena okwera kumawoneka kuti kumabweretsa chiopsezo chochepa ().

Zitha kuchepetsa chiopsezo cha matenda amtima

Choopsa chachikulu cha matenda amtima ndi gulu lazinthu zotchedwa kagayidwe kachakudya. Zimaphatikizapo kuthamanga kwa magazi, insulin kukana, kunenepa kwambiri m'mimba, ma triglycerides, komanso cholesterol yama HDL (chabwino).

Anthu omwe ali ndi mavitamini D ochulukirapo amakhala ndi matenda ochepetsa kagayidwe kachakudya komanso kuchepa kwa matenda amtima ().

Kuphatikiza apo, mavitamini D ambiri amalumikizidwa ndi mitsempha yathanzi ().

Kafukufuku wokhudza anthu pafupifupi 10,000 adapeza kuti omwe adalandira vitamini D wochulukirapo pazowonjezera kapena zakudya - kuphatikiza mkaka wokhala ndi mipanda yolimba - anali ndi mavitamini ochulukirapo m'magazi, kuchepa kwa mitsempha yawo, komanso kutsika kwa magazi, triglyceride, ndi cholesterol ().

Mutha kuchepetsa chiopsezo cha khansa

Chifukwa vitamini D imagwira gawo lalikulu pakugawana kwama cell, chitukuko, ndikukula, zimaganiziridwa kuti zitha kuthandizanso pakukula kwa ma cell a khansa.

Kafukufuku yemwe amayang'ana kuchuluka kwa mavitamini D ndi chiopsezo cha khansa mwa azimayi 2,300 azaka zopitilira 55 adapeza kuti kuchuluka kwamagazi opitilira 40 ng / ml anali ndi chiopsezo chochepa cha 67% cha mitundu yonse ya khansa ().

Kuphatikiza apo, asayansi aku Australia omwe adatsata akulu 3,800 kwa zaka 20 adapeza phindu lomweli khansa ya m'mawere ndi m'matumbo, koma osati mitundu yonse ya khansa ().

Ngakhale maphunzirowa amayang'ana mavitamini D okha osati momwe mavitamini amapezedwera, kuwunikanso kafukufuku wofufuza kulumikizana pakati pa mkaka wa mkaka ndi khansa kunapeza kuti kumateteza kumatenda am'mimba, chikhodzodzo, m'mimba, ndi khansa ya m'mawere ().

Vitamini D ndi matenda omwe amadzimadzimadzimadzimodzi

Mavitamini otsika a vitamini D nthawi zambiri amawoneka mwa iwo omwe ali ndi matenda omwe amadzichitira okha, kuphatikiza: ()

• Hashimoto's thyroiditis
• nyamakazi
• matenda ofoola ziwalo
• zokhudza zonse lupus erythematosus
• mtundu wa 1 shuga
• psoriasis
• Matenda a Crohn

Sizikudziwika ngati kuchuluka kotsika kumayambitsa kapena kumachitika chifukwa chodzitchinjiriza, koma kafukufuku wina akuwonetsa kuti kupeza vitamini D wambiri pazakudya zanu kungathandize kupewa kapena kusamalira izi.

Chosangalatsa ndichakuti, kafukufuku wina wokhudzana ndi matenda a shuga amtundu wa 1 akuwonetsa kuti ana omwe amapeza vitamini D ochulukira ali pachiwopsezo chotere ().

Kuphatikiza apo, kumwa mankhwala owonjezera a vitamini D kwawonetsedwa kuti kumathandizira kuziziritsa ndikuchepetsa kuchepa kwa matenda ena amthupi monga psoriasis, multiple sclerosis, nyamakazi, komanso matenda amtundu wa chithokomiro (,,,).

Kuphatikiza pakuthandizira kukhala wathanzi, vitamini D amatenga mbali zambiri zofunika mthupi lanu. Kupeza vitamini D wochuluka kuchokera mkaka wokhala ndi mpanda wolimba kapena magwero ena kungathandize kuchepetsa chiopsezo cha matenda amtima, khansa, ndi matenda amthupi.

Kuchuluka kwa vitamini D mu mkaka

Nthawi zambiri, mkaka ndi mkaka womwe umakhala ndi vitamini D umakhala ndi mavitamini ofanana.

M'munsimu muli kuchuluka kwa vitamini D mu chikho chimodzi (237-ml) chotumizira mitundu yosiyanasiyana ya mkaka (,,,,,,,,,,,),:

• mkaka wonse (wotetezedwa): 98 IU, 24% ya DV
• Mkaka wa 2% (wolimba): 105 IU, 26% ya DV
• Mkaka 1% (wolimba): 98 IU, 25% ya DV
• mkaka wopanda mafuta (wolimba): 100 IU, 25% ya DV
• mkaka wa ng'ombe wosaphika: kufufuza, 0% ya DV
• mkaka waumunthu: 10 IU, 2% ya DV
• mkaka wa mbuzi: 29 IU, 7% ya DV
• mkaka wa soya (wotetezedwa): 107 IU, 25% ya DV
• Mkaka wa amondi (wolimba): 98 IU, 25% ya DV
• njira zina zamkaka zosalimba: 0 IU, 0% ya DV

Mkaka wosalimbikitsidwa ndi vitamini D, komanso mkaka wa m'mawere, umakhala ndi mavitamini ochepa kwambiri, kotero iwo omwe amamwa amphaka osavutikirawa ayenera kuyesa kupeza vitamini D wawo ku nsomba zamafuta kapena chowonjezera.

Kuopsa kopeza mavitamini D ochuluka kwambiri kuchokera ku mkaka wokhala ndi mpanda ndikotsika kwambiri.

Vitamini D kawopsedwe amapezeka pamene zoposa 150 ng / ml ya michere imapezeka m'magazi anu, zomwe zimangopezeka mwa anthu omwe amamwa vitamini D wochulukirapo kwa nthawi yayitali osayang'aniridwa magazi ().

Mkaka wonse wamkaka wosinthidwa ndi njira zambiri zamkaka zimalimbikitsidwa ndi pafupifupi 100 IU wa vitamini D pakatumikira. Mkaka wowawasa ulibe chowonjezerapo, chifukwa chake umakhala ndi vitamini D.

Mfundo yofunika

Ngakhale kuti si onse opanga mkaka omwe amalembetsa pamndandanda, pafupifupi mkaka wonse wamkaka wopangidwa ndi vitamini D.

Ku United States, sikofunikira kuti muwonjezere mkaka, koma opanga ambiri amawonjezera 100 IU wa vitamini D pachikho chimodzi chimodzi (237-ml) chotumizira. Mayiko ena monga Canada amalamula kuti mkaka uzilimbikitsidwa.

Kumwa vitamini D kumatha kukulitsa mavitamini anu, omwe ndi ofunikira ku thanzi la mafupa.Kuphatikiza apo, zitha kuchepetsa chiopsezo cha matenda osachiritsika, kuphatikiza matenda amtima, khansa, komanso matenda amthupi.