I-Vitamin D 101 - Umhlahlandlela Wabaqalayo Oningiliziwe

-Delile

• Uyini uvithamini D?
• Wenzani Emzimbeni Wakho?
• Ukukhanya kwelanga Kuyindlela Ephumelelayo Yokuthola Uvithamini D
• Imithombo Yokudla Engcono Kakhulu
• Izimpawu Zokushoda
• Izinzuzo Zempilo Ezingaba khona
• Kufanele Uthathe Malini?
• Lungiselela eminye iminutrients yakho
• Kwenzekani Uma Uphuza ngokweqile?
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uvithamini D uhluke ngokuphelele kunamanye amavithamini amaningi.

Eqinisweni, yi-hormone ye-steroid ekhiqizwa ku-cholesterol lapho isikhumba sakho sivezwa yilanga.

Ngenxa yalesi sizathu, uvithamini D uvame ukubizwa ngokuthi “uvithamini wokukhanya kwelanga.”

Kodwa-ke, ukutholakala kwelanga akuvamile ukuhlinzeka ngo-vitamin D owanele, okwenza kudingeke ukuthi ukuthole kuma-supplements noma ekudleni kwakho.

Noma kunjalo, ukudla okumbalwa kuphela okuqukethe inani elibalulekile lale vithamini ebalulekile, futhi ukuntuleka kuvame kakhulu (,,).

Eqinisweni, cishe ama-41.6% wabantu base-US entula ().

Lo mbhalo uchaza konke odinga ukukwazi ngevithamini D.

Uyini uvithamini D?

UVitamin D uvithamini oncibilika njengamafutha, okusho ukuthi uyancibilika emafutheni nakoyela futhi ungagcinwa emzimbeni wakho isikhathi eside.

Izinhlobo ezimbili zokudla eziyinhloko zikhona ():

• Uvithamini D3 (cholecalciferol). Kutholakala kokunye ukudla kwezilwane, njengezinhlanzi ezinamafutha nezikhupha zamaqanda.
• Uvithamini D2 (ergocalciferol). Kutholakala kwezinye izitshalo, amakhowe, nemvubelo.

Kokubili, i-D3 (cholecalciferol) ibonakala isebenza cishe kabili ekunyuseni amazinga egazi kavithamini D njenge-D2 (ergocalciferol) (,).

Uvithamini D uvithamini oncibilika okunamafutha umzimba wakho ongawugcina isikhathi eside. Ezinhlotsheni ezimbili eziyinhloko - i-D2 ne-D3 - eyokugcina isebenza kangcono ekukhuliseni amazinga kavithamini D egazini lakho.

Wenzani Emzimbeni Wakho?

UVitamin D udinga ukuthatha izinyathelo ezimbili zokuguqulwa ukuze asebenze (,).

Okokuqala, iguqulelwa ku-calcidiol, noma i-25 (OH) D, esibindini sakho. Leli yifomu lokugcina levithamini.

Okwesibili, iguqulwa ibe yi-calcitriol, noma i-1,25 (OH) 2D, ikakhulu ezinso zakho. Le yindlela esebenzayo, ye-steroid-hormone kavithamini D.

ICalcitriol ihlangana ne-vitamin D receptor (VDR), etholakala cishe kuwo wonke amaseli owodwa emzimbeni wakho (,).

Lapho uhlobo olusebenzayo lukavithamini D lubopha kule receptor, luvula noma lucishe izakhi zofuzo, okuholele kuzinguquko kumaseli akho. Lokhu kufana nokuthi iningi lamahomoni e-steroid asebenza kanjani (,).

UVitamin D uthinta amaseli ahlukahlukene ahlobene nempilo yethambo. Isibonelo, ithuthukisa ukumuncwa kwe-calcium ne-phosphorus emathunjini akho ().

Kepha ososayensi basanda kuthola ukuthi ibamba iqhaza nakwezinye izindawo zezempilo, njengokusebenza komzimba nokuvikelwa kumdlavuza (15).

UVitamin D uphendulwa waba yi-calcidiol, ifomu lokugcina levithamini, bese liguqulwa libe yi-calcitriol, ifomu le-steroid elisebenzayo. ICalcitriol ibophezela kumamukeli wevithamini D ngaphakathi kwamaseli akho, ukuvula noma ukuvala izakhi zofuzo.

Ukukhanya kwelanga Kuyindlela Ephumelelayo Yokuthola Uvithamini D

Uvithamini D ungakhiqizwa nge-cholesterol esikhumbeni sakho lapho ivezwa yimisebe ye-ultraviolet B (UVB) evela elangeni ().

Uma uhlala endaweni enelanga eliningi, ungahle uthole lonke uvithamini D owadingayo ngokugeza ilanga izikhathi ezimbalwa ngesonto.

Khumbula ukuthi udinga ukuveza ingxenye enkulu yomzimba wakho. Uma uveza ubuso nezandla zakho kuphela, uzokhiqiza uvithamini D omncane kakhulu.

Futhi, uma uhlala ngemuva kwengilazi noma usebenzisa i-sunscreen, uzokhiqiza uvithamini D omncane - noma awunakho nhlobo ().

Kodwa-ke, kufanele uqiniseke ukuthi usebenzisa i-sunscreen lapho uhlala elangeni isikhathi eside. Ukukhanya kwelanga kunempilo, kepha ukushiswa yilanga kungadala ukuguga ngaphambi kwesikhathi kwesikhumba futhi kukhuphule ingozi yokuba nomdlavuza wesikhumba (18,).

Uma uhlala elangeni isikhathi eside, cabanga ngokungahambi nge-sunscreen imizuzu yokuqala eyi-10-30 - kuya ngobuzwe bakho elangeni - bese ulisebenzisa ngaphambi kokuthi uqale ukusha.

Njengoba uvithamini D egcinwa emzimbeni wakho amasonto noma izinyanga ngesikhathi, ungahle udinge ukukhanya kwelanga ngezikhathi ezithile ukugcina amazinga egazi lakho enele.

Lokho kusho ukuthi, uma uhlala endaweni engenakho ukukhanya kwelanga okwanele, ukuthola uvithamini D ekudleni noma kokunezela kubaluleke kakhulu - ikakhulukazi ebusika.

I-Sunshine iyindlela ephumelelayo yokuthola uvithamini D, kepha i-sunscreen ivimbela ukukhiqizwa kwayo. Yize ukugeza ilanga ngokuphepha kungakusiza ukuthi uthole amazinga afanele, abantu abaningi abanakho ukufinyelela ekukhanyeni kwelanga cishe unyaka wonke.

Imithombo Yokudla Engcono Kakhulu

Nakhu okuqukethwe uvithamini D3 kweminye yemithombo yokudla engcono kakhulu (20):

Yize izinhlanzi ezinamafutha ezinjenge-salmon, i-mackerel, i-swordfish, i-trout, i-tuna, ne-sardine ziyimithombo ehloniphekile, kuzodingeka uzidle cishe nsuku zonke ukuze uthole ezanele.

Umthombo okuwukuphela kwawo wokudla okunempilo kavithamini D ngoyili wesibindi senhlanzi - njengowoyela wesibindi secod - oqukethe izikhathi eziphindwe kabili kuneReference Daily Intake (RDI) kusipuni esisodwa (15 ml).

Khumbula ukuthi imikhiqizo yobisi nezinhlamvu ezivame ukuqiniswa nge-vitamin D ().

Amanye amakhowe angavamile abuye abe novithamini D, futhi izikhupha zamaqanda ziqukethe amanani amancane.

Uwoyela wesibindi seCod uwumthombo owodwa omuhle kakhulu kavithamini D3. Izinhlanzi ezinamafutha nazo zingumthombo omuhle, kepha kufanele udle njalo ukuze uthole okwanele.

Izimpawu Zokushoda

Ukushoda kukavithamini D kungenye yezinkinga ezivame kakhulu zokudla okunomsoco.

Abanye abantu basengozini enkulu kunabanye. E-United States, u-41.6% wabantu sebephelele, yize abambalwa behamba kabi kakhulu - 82.1% kanye no-69.2% wabantu abamnyama nabamaHispanic bantula, ngokulandelana ().

Ngokwengeziwe, abantu abadala asebekhulile basengozini enkulu yokuntula ().

Labo abanezifo ezithile nabo kungenzeka ukuthi bayantula. Ucwaningo olulodwa lwabonisa ukuthi abantu abangama-96% ababeke bahlaselwa yisifo senhliziyo babephansi ku-vitamin D ().

Sekukonke, ukushoda kukavithamini D kungubhubhane buthule. Izimpawu zihlala zicashile futhi kungathatha iminyaka noma amashumi eminyaka ukuvela.

Uphawu olwaziwa kakhulu lokushoda kukavithamini D ama-rickets, isifo samathambo esivame ezinganeni emazweni asathuthuka.

Ama-Rickets asuswe kakhulu emazweni aseNtshonalanga ngenxa yokuqiniswa kokunye ukudla okune-vitamin D ().

Ukushoda kubuye kuxhunyaniswe ne-osteoporosis, ukuncipha kwamaminerali, kanye nengozi eyengeziwe yokuwa kanye nokwaphuka kwabantu abadala (25).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi abantu abanamazinga aphansi kavithamini D basengozini enkulu kakhulu yesifo senhliziyo, isifo sikashukela (izinhlobo 1 no-2), umdlavuza, ukuwohloka komqondo nezifo ezizimele njenge-multiple sclerosis ().

Ekugcineni, ukuntuleka kukavithamini D kuxhunyaniswa nesikhathi esinciphile sokuphila (,,).

Lokho kusho, akucaci ukuthi ukushoda kunomthelela yini kulezi zifo noma ngabe abantu abanamazinga aphansi maningi amathuba okuthi bazithole.

Ukushoda kukavithamini D kuhlotshaniswa nezinkinga ezahlukahlukene zezempilo, kanye nokwehlisa isikhathi sokuphila.

Izinzuzo Zempilo Ezingaba khona

Nazi ezinye izinzuzo ezingaba khona zikavithamini D:

• Kwehliswe ubungozi bokukhumuzeka kwamathambo, ukuwa, nokuhlukana. Ukweqiwa okuphezulu kukavithamini D kungasiza ekuvimbeleni ukukhumuzeka kwamathambo, ukuwa, nokuhlukana kubantu abadala ().
• Amandla angcono. UVitamin D angakhuphula amandla omzimba kuzitho zombili ezingenhla nezingezansi ().
• Ukuvimbela umdlavuza. Uvithamini D ungasiza ekuvikeleni umdlavuza. Ucwaningo oluthile luthi i-1,100 IU ngosuku - eceleni kwe-calcium - inciphise ingozi yomdlavuza ngama-60% (,).
• Ukuphathwa kokucindezeleka. Ucwaningo lukhombisa ukuthi uvithamini D angahle anciphise izimpawu kubantu abanenkinga yokucindezeleka ().
• Ukwehlisa ubungozi besifo sikashukela sohlobo 1. Ucwaningo olulodwa ezinganeni lwaxhuma i-2,000 IU ka-vitamin D ngosuku nokwehlisa ingozi engama-78% yohlobo lwesifo sikashukela sohlobo 1 ().
• Ukufa okuthuthukisiwe. Olunye ucwaningo luphakamisa ukuthi uvithamini D wehlisa ingozi yabantu yokufa ngezikhathi zokufunda, okukhombisa ukuthi kungakusiza uphile isikhathi eside (,).

Kodwa-ke, eminingi yale miphumela ingeyokuqala. Ngokuya ngokubuyekezwa kwakamuva, kudingeka ubufakazi obengeziwe ukuqinisekisa eziningi zalezi zinzuzo ().

Ucwaningo lubonisa ukuthi uvithamini D angaba nezinzuzo eziningi ezihlobene nomdlavuza, impilo yethambo, impilo yengqondo kanye nezifo ezizimele. Kodwa-ke, kudingeka izifundo eziningi.

Kufanele Uthathe Malini?

Okuwukuphela kwendlela yokwazi ukuthi uyasilela yini - ngakho-ke udinga ukwengeza - ngukuthi kukalwe amazinga akho egazi.

Umhlinzeki wakho wezokunakekelwa kwempilo uzolinganisa ifomu lesitoreji sevithamini D, elaziwa njengecalcifediol. Noma yini engaphansi kwe-12 ng / ml ithathwa njengentula, futhi noma yini engaphezulu kwama-20 ng / ml ibhekwa njengenele.

I-RDI kavithamini D imi kanje (39):

• 400 IU (10 mcg): izinsana, izinyanga ezingu-0-12
• I-600 IU (15 mcg): izingane kanye nabantu abadala, abaneminyaka engu-1-70 ubudala
• I-800 IU (20 mcg): abadala asebekhulile nabesifazane abakhulelwe noma abancelisayo

Yize ukwanela kukalwa nge-20 ng / ml, ochwepheshe abaningi bezempilo bakholelwa ukuthi abantu kufanele bahlose amazinga egazi aphezulu kune-30 ng / ml yokuvikela kahle impilo kanye nezifo ().

Ngokwengeziwe, abaningi bakholelwa ukuthi ukudla okunconywayo kuphansi kakhulu nokuthi abantu badinga okuningi kakhulu ukufinyelela amazinga wegazi ().

Ngokuya nge-U.S. National Academy of Medicine, umkhawulo ophephile ophezulu ngu-4,000 IU (100 mcg) ngosuku ().

Izithako ze-Vitamin D3 zibonakala zisebenza kangcono ekukhuliseni amazinga kavithamini D kunezithako ze-D2. Ama-capsule we-D3 ayatholakala ezitolo ezinkulu eziningi nasezitolo zokudla ezempilo, naku-inthanethi.

I-RDI kavithamini D ingu-400 IU (10 mcg) wezinsana, i-600 IU (15 mcg) yezingane nabantu abadala, kanye ne-800 IU (20 mcg) yabantu abadala kanye nabesifazane abakhulelwe noma abancelisayo.

Lungiselela eminye iminutrients yakho

Kubalulekile ukukhumbula ukuthi izakhamzimba ngokuvamile azisebenzi zodwa.

Eziningi zazo zincike komunye nomunye, futhi ukwanda kokudla kwesakhi esisodwa kungandisa isidingo sakho sokunye.

Abanye abacwaningi bathi amavithamini ancibilikayo anamafutha asebenza ngokubambisana nokuthi kubalulekile ukwengeza umthamo wakho wevithamini A no-K ngenkathi ufaka uvithamini D3 (,).

Lokhu kubaluleke kakhulu ku-vitamin K2, enye ivithamini encibilikiswa ngamafutha abantu abaningi abangayitholi ngokwanele ().

I-Magnesium - enye imaminerali ebalulekile evame ukuntuleka ekudleni kwanamuhla - nayo ingabalulekile ekusebenzeni kukavithamini D (46,).

Ubufakazi busikisela ukuthi uvithamini D usebenza nge-magnesium namavithamini A no-K ukukhuthaza impilo.

Kwenzekani Uma Uphuza ngokweqile?

Kuyinganekwane ukuthi kulula ukweqisa uvithamini D.

Ubuthi bukaVitamin D buyivelakancane futhi kwenzeka kuphela uma uthatha imithamo ephezulu kakhulu isikhathi eside ().

Izimpawu eziyinhloko zobuthi zihlanganisa ukudideka, ukuntuleka kokugxila, ukozela, ukucindezeleka, ukuhlanza, ubuhlungu besisu, ukuqunjelwa, kanye nomfutho wegazi ophakeme ().

Uvithamini D ubuthi buyivelakancane. Izimpawu zibandakanya ukudideka, ukozela, ukudangala, ukuqunjelwa, kanye nomfutho wegazi ophakeme.

Okusemqoka

Uvithamini D uvithamini oncibilika njengamafutha obalulekile empilweni yethambo.

Kulabo abaphansi kulesi sithako, ukwanda kokudla kunganciphisa nokudangala futhi kuthuthukise amandla.

Isikhumba sakho sikhiqiza uvithamini D lapho sivezwa yilanga. Ukudla okufana nenhlanzi enamafutha, uwoyela wezinhlanzi, nesibindi nakho kunevithamini D - kanye nokudla okuthile okuqinisiwe nezithako.

Ukushoda kuvame ngokwedlulele ngenxa yokukhanya okulinganiselwe kwelanga nokukhethwa okuncane kwemithombo yokudla ecebile.

Uma ungachithi isikhathi esiningi elangeni futhi kuyaqabukela udle izinhlanzi ezinamafutha, cabanga ukwengeza.

Ukuthola i-vitamin D eyanele kungahamba ibanga elide ukukhulisa impilo yakho.