Uvithamini D

Uvithamini D uvithamini oncibilika njengamafutha. Amavithamini ancibilikiswa ngamafutha agcinwa ezicutshini zomzimba ezinamafutha.

UVitamin D usiza umzimba ukuthi umunce i-calcium. I-calcium ne-phosphate ngamaminerali amabili okufanele ube nawo ekwakheni amathambo ajwayelekile.

Ebuntwaneni, umzimba wakho usebenzisa lawa amaminerali ukukhiqiza amathambo. Uma ungatholi i-calcium eyanele, noma uma umzimba wakho ungamunci i-calcium eyanele ekudleni kwakho, ukukhiqizwa kwamathambo nezicubu zamathambo kungahle kuhlupheke.

Ukushoda kuka-Vitamin D kungaholela ekuthini kwamathambo kubantu abadala noma kuma-rickets ezinganeni.

Umzimba wenza uvithamini D lapho isikhumba sichayeka ngqo elangeni. Yingakho uvame ukubizwa ngamavithamini "elanga". Iningi labantu lihlangabezana okungenani novithamini D walo odinga ngale ndlela.

Ukudla okumbalwa kakhulu ngokwemvelo okuqukethe uvithamini D. Ngenxa yalokho, ukudla okuningi kuqiniswa novithamini D. Kusho ukuthi kufakwe amavithamini ekudleni.

Izinhlanzi ezinamafutha (njenge-tuna, i-salmon, ne-mackerel) ziphakathi kwemithombo engcono kakhulu kavithamini D.

Isibindi senkomo, ushizi, nezikhupha zamaqanda kunikela ngamanani amancane.

Amakhowe ahlinzeka ngovithamini D. Amanye amakhowe owathenga esitolo anokuqukethwe okuphezulu kukavithamini D ngoba evezwe ekukhanyeni kwe-ultraviolet.

Ubisi oluningi e-United States luqiniswe ngamavithamini D angama-400 we-I. Isikhathi esiningi, ukudla okwenziwe ngobisi, njengoshizi no-ayisikhilimu, akuqiniswa.

UVitamin D wengezwa ezinhlamvini eziningi zasekuseni. Iphinde yengezwe kweminye imikhiqizo yeziphuzo zesoya, ijusi lewolintshi, iyogathi nemargarini. Bheka iphaneli lamaqiniso okunomsoco kwilebula yokudla.

IZISEKELO

Kungaba nzima ukuthola uvithamini D owanele emithonjeni yokudla kuphela. Ngenxa yalokho, abanye abantu bangadinga ukuthatha isithasiselo sevithamini D. Uvithamini D otholakala kwizithasiselo nokudla okuqinisiwe kuza ngezindlela ezimbili ezihlukene:

• UD₂ (ergocalciferol)
• UD₃ (cholecalciferol)

Landela ukudla okunikeza inani elifanele le-calcium nevithamini D. Umhlinzeki wakho angancoma imithamo ephakeme kavithamini D uma unezinto ezinobungozi bokukhumuzeka kwamathambo noma izinga eliphansi lale vithamini.

Uvithamini D omningi kakhulu ungenza amathumbu amunce i-calcium eningi kakhulu. Lokhu kungadala amazinga aphezulu e-calcium egazini. I-calcium ephezulu yegazi ingaholela ku:

• I-calcium ifaka izicubu ezithambile njengenhliziyo namaphaphu
• Ukudideka nokudideka
• Ukulimala kwezinso
• Amatshe ezinso
• Ukucanuzela kwenhliziyo, ukuhlanza, ukuqunjelwa, ukungathandi ukudla, ukuba buthakathaka, nokuncipha

Abanye ochwepheshe baphakamise ukuthi imizuzu embalwa yokukhanya kwelanga ngqo esikhunjeni sobuso bakho, izingalo, emuva, noma imilenze (ngaphandle kwesikhumba) nsuku zonke ingaveza imfuneko yomzimba kavithamini D. Nokho, inani levithamini D elivezwa ukukhanya kwelanga ingahluka kakhulu kumuntu nomuntu.

• Abantu abangahlali ezindaweni ezinelanga kungenzeka bangenzi uvithamini D owanele ngesikhathi esilinganiselwe elangeni. Izinsuku ezinamafu, umthunzi, nokuba nesikhumba esinombala omnyama nakho kunciphisa inani levithamini D elenziwa isikhumba.
• Ngenxa yokuthi ukukhanya elangeni kuyingozi yomdlavuza wesikhumba, ukunconywa ngaphezu kwemizuzu embalwa ngaphandle kwesikrini selanga akunconywa.

Isilinganiso esihle kakhulu sesimo sakho sevithamini D ukubuka amazinga egazi efomu elaziwa nge-25-hydroxyvitamin D. Amazinga egazi achazwa njengama-nanograms ngemililitha (ng / mL) noma ngama-nanomoles ngelitha ngalinye (nmol / L), lapho u-0.4 ng / mL = 1 nmol / L.

Amaleveli angaphansi kwama-30 nmol / L (12 ng / mL) aphansi kakhulu kuthambo noma impilo iyonke, futhi amazinga angaphezu kuka-125 nmol / L (50 ng / mL) kungenzeka aphezulu kakhulu. Amaleveli angama-50 nmol / L noma ngaphezulu (20 ng / mL noma ngaphezulu) anele kubantu abaningi.

I-Recommended Dietary Allowance (RDA) yamavithamini ikhombisa ukuthi kufanele bathole malini ivithamini ngalinye abantu abaningi nsuku zonke.

• I-RDA yamavithamini ingasetshenziswa njengezinjongo zomuntu ngamunye.
• Ukuthi uvithamini ngamunye udinga kangakanani kuya ngeminyaka yakho nobulili bakho. Ezinye izinto, njengokukhulelwa nempilo yakho, nazo zibalulekile.

Izinsana (ukudla okwanele ivithamini D)

• Izinyanga ezingu-0 kuya kwezingu-6: 400 IU (ama-micrograms ayi-10 [mcg] ngosuku)
• Izinyanga ezi-7 kuya kwezi-12: 400 IU (10 mcg / usuku)

Izingane

• Iminyaka engu-1 kuye kwengu-3: 600 IU (15 mcg / ngosuku)
• Iminyaka emi-4 kuya kwengu-8: 600 IU (15 mcg / ngosuku)

Izingane ezindala nabantu abadala

• Iminyaka eyi-9 kuya kwengu-70: i-600 IU (15 mcg / usuku)
• Abantu abadala abangaphezu kweminyaka engama-70: 800 IU (20 mcg / ngosuku)
• Ukukhulelwa nokuncelisa: 600 IU (15 mcg / ngosuku)

INational Osteoporosis Foundation (NOF) incoma umthamo ophakeme wabantu abaneminyaka engama-50 kuya phezulu, 800 kuya ku-1 000 IU kavithamini D nsuku zonke. Buza umhlinzeki wakho wezokunakekelwa kwempilo ukuthi yiliphi inani elikulungele kakhulu.

Uvithamini D ubuthi cishe njalo kwenzeka ngokusebenzisa izithasiselo eziningi kakhulu. Umkhawulo ophezulu ophephile wevithamini D ngu:

• 1,000 kuya ku-1,500 IU / ngosuku lwezinsana (25 kuya ku-38 mcg / ngosuku)
• 2,500 kuya ku-3,000 IU / ngosuku lwezingane ezineminyaka engu-1 kuya kwengu-8; ubudala 1 kuya ku-3: 63 mcg / ngosuku; iminyaka engu-4 kuye ku-8: 75 mcg / ngosuku
• I-4,000 IU / ngosuku yezingane ezineminyaka engu-9 nangaphezulu, abadala, nentsha nabesifazane abakhulelwe nabancelisayo (100 mcg / ngosuku)

I-microgram eyodwa ye-cholecalciferol (D₃) iyafana no-40 IU kavithamini D.

Cholecalciferol; Uvithamini D3; I-Ergocalciferol; Uvithamini D2

• Umhlomulo ka-Vitamin D
• Ukushoda kukaVitamin D
• Umthombo ka-Vitamin D

UMason JB, SL Booth. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 205.

Iwebhusayithi yeNational Osteoporosis Foundation. Umhlahlandlela womtholampilo wokuvimbela nokwelashwa kwe-osteoporosis. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Kufinyelelwe ngoNovemba 9, 2020.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.