Yisiphi isilinganiso se-Vitamin D Esihamba phambili?

-Delile

• Uyini uvithamini D futhi kungani ubalulekile?
• Udinga uVithamini D Omngakanani Wempilo Efanele?
• Izengezo 101: Uvithamini D
• Wazi Kanjani Uma Unokushoda Ngovithamini D?
• Imithombo kaVithamini D
• Abanye Abantu Badinga Uvithamini D Omningi
• Abantu Abadala
• Abantu Abanesikhumba Esimnyama
• Labo Abahlala Kude Kude ne-Equator
• Abantu Abanezimo Zezempilo Ezinciphisa Ukwamukelwa Kwamafutha
• Ingabe Ungathatha Uvithamini D Omningi Kakhulu?
• Okusemqoka

UVitamin D waziwa kakhulu ngokuthi “uvithamini okhanyiswa yilanga.”

Lokho kungenxa yokuthi isikhumba sakho senza uvithamini D lapho sivezwa yilanga ().

Ukuthola i-vitamin D eyanele kubalulekile empilweni efanelekile. Kuyasiza ukugcina amathambo aqinile futhi aphilile, kusiza amasosha akho omzimba futhi kungasiza ekuvikeleni ezimeni eziningi eziyingozi (,).

Ngaphandle kokubaluleka kwayo, cishe abantu abangama-42% e-US banokuntuleka kukavithamini D. Leli nani likhuphukela kuma-82.1% wabantu abamnyama nama-69.2% abantu baseSpanishi ().

Kunamanye amaqembu amaningi abantu anezidingo eziphakeme zikavithamini D ngenxa yobudala babo, lapho ahlala khona nezimo ezithile zezokwelapha.

Lo mbhalo uzokusiza uthole ukuthi udinga malini uvithamini D nsuku zonke.

Uyini uvithamini D futhi kungani ubalulekile?

UVitamin D ungowomndeni wamavithamini ancibilikayo anamafutha, afaka phakathi amavithamini A, D, E kanye noK. Lawa mavithamini amuncwa kahle ngamafutha futhi agcinwa ezicutshini zesibindi nezamafutha.

Kunezinhlobo ezimbili ezinkulu zikavithamini D ekudleni:

• Uvithamini D2 (ergocalciferol): Kutholakala ekudleni kwezitshalo njengamakhowe.
• Uvithamini D3 (cholecalciferol): Kutholakala ekudleni kwezilwane njenge-salmon, i-cod nezikhupha zamaqanda.

Kodwa-ke, ukukhanya kwelanga kungumthombo wemvelo omuhle kakhulu kavithamini D3. Imisebe ye-UV evela elangeni iguqula i-cholesterol esikhumbeni sakho ibe ngu-vitamin D3 ().

Ngaphambi kokuba umzimba wakho usebenzise i-vitamin D yokudla, kufanele "yenziwe isebenze" ngochungechunge lwezinyathelo ().

Okokuqala, isibindi siguqula i-vitamin D edliwayo ibe ifomu lokugcina likavithamini D. Leli yifomu elilinganiswa ekuhlolweni kwegazi. Kamuva, ifomu lesitoreji liguqulwa izinso libe yifomu elisebenzayo likavithamini D elisetshenziswa ngumzimba ().

Kuyathakazelisa ukuthi i-D3 isebenza ngempumelelo ephindwe kabili ekukhuliseni amazinga wevithamini D njengevithamini D2 (6).

Indima enkulu kavithamini D emzimbeni ukuphatha amazinga egazi e-calcium ne-phosphorus. Lawa amaminerali abalulekile emathanjeni aphilile ().

Ucwaningo lukhombisa nokuthi uvithamini D usiza amasosha akho omzimba futhi wehlise ubungozi besifo senhliziyo nomdlavuza othile ().

Izinga eliphansi legazi likavithamini D lixhumene nengozi enkulu yokuqhekeka nokuwa, isifo senhliziyo, i-multiple sclerosis, umdlavuza amaningana ngisho nokufa (,,).

Isifinyezo: Kunezimbili ezinkulu
izinhlobo zikavithamini D ekudleni: i-D2 ne-D3. I-D3 isebenza ngempumelelo ephindwe kabili ekukhuliseni
amazinga egazi kavithamini D, axhumene nezinzuzo ezahlukahlukene zezempilo.

Udinga uVithamini D Omngakanani Wempilo Efanele?

E-US, imihlahlandlela yamanje iphakamisa ukuthi ukusebenzisa ama-400-800 IU (10-20 mcg) kavithamini D kufanele kuhlangabezane nezidingo zika-97-98% wabo bonke abantu abaphilile ().

Kodwa-ke, ochwepheshe abaningi bakholelwa ukuthi imihlahlandlela iphansi kakhulu (.

I-vitamin D yakho idinga ukuncika ezicini ezahlukahlukene. Lokhu kufaka iminyaka yakho, umbala wesikhumba, amazinga wamanje wevithamini D wegazi, indawo, ukutholakala kwelanga nokuningi.

Ukufinyelela amazinga egazi axhunyaniswe nemiphumela engcono yezempilo, ucwaningo oluningi lukhombisile ukuthi udinga ukusebenzisa uvithamini D omningi kunemihlahlandlela etusa (,,).

Isibonelo, ukuhlaziywa kwezifundo ezinhlanu kuhlolisise ukuxhumana phakathi kwamazinga wevithamini D negazi lomdlavuza ().

Ososayensi bathola ukuthi abantu abanezinga eliphakeme kakhulu legazi likavithamini D (ngaphezulu kwama-33 ng / ml noma u-82.4 nmol / l) babenobungozi obuphansi ngo-50% bomdlavuza obumbala kunabantu abanamazinga aphansi kavithamini D (ngaphansi kuka-12 ng / ml noma 30 nmol / l).

Ucwaningo lukhombisa nokuthi ukusebenzisa i-IU (25 mcg) nsuku zonke kuzosiza abantu abangama-50% ukufinyelela ezingeni levithamini D legazi elingu-33 ng / ml (82.4 nmol / l). Ukudla i-2,000 IU (50 mcg) nsuku zonke kungasiza cishe wonke umuntu ukufinyelela ezingeni legazi elingu-33 ng / ml (82.4 nmol / l) (,,).

Okunye ukuhlaziywa kwezifundo eziyishumi nesikhombisa nabantu abangaphezu kuka-300,000 kubheke ukuxhumana phakathi kokudla i-vitamin D nesifo senhliziyo. Ososayensi bathole ukuthi ukuthatha i-1,000 IU (25 mcg) ka-vitamin D nsuku zonke kunciphise ingozi yesifo senhliziyo ngo-10% ().

Ngokuya ngocwaningo lwamanje, kubonakala sengathi ukusebenzisa i-vitamin D engu-1 000-4,000 IU (25-100 mcg) kavithamini D nsuku zonke kufanele kube kuhle kubantu abaningi ukufinyelela amazinga egazi anempilo kavithamini D.

Kodwa-ke, ungadli ngaphezu kuka-4,000 IU kavithamini D ngaphandle kwemvume kadokotela wakho. Idlula imikhawulo ephezulu ephephile yokudla futhi ayixhunyanisiwe nezinzuzo eziningi zezempilo ().

Isifinyezo: Kudliwa ama-400-800 IU
(10-20 mcg) kavithamini D kufanele ihlangabezane nezidingo zabantu abangama-97-98% abaphilile.
Kodwa-ke, ucwaningo oluningi lukhombisa ukuthi ukuthatha okungaphezulu kwalokhu kuxhumene nokukhudlwana
izinzuzo zezempilo.

Izengezo 101: Uvithamini D

Wazi Kanjani Uma Unokushoda Ngovithamini D?

Ukushoda kukavithamini D kungatholwa kuphela ngokuhlolwa kwegazi okulinganisa amazinga wokugcina uvithamini D, owaziwa njengo-25 (OH) D.

Ngokuya nge-Institute of Medicine (IOM), amanani alandelayo anquma isimo sakho sevithamini D (19):

• Kunenkinga: Amaleveli angaphansi kuka-12 ng / ml (30 nmol / l).
• Ayanele: Amaleveli aphakathi kuka-12-20 ng / ml (30-50 nmol / l).
• Kwanele: Amaleveli aphakathi kuka-20-50 ng / ml (50-125 nmol / l).
• Phezulu: Amaleveli amakhulu kuno-50 ng / ml (125 nmol / l).

I-IOM iphinde ithi inani legazi elingaphezu kwama-20 ng / ml (50 nmol / l) kufanele lihlangabezane nezidingo zikavithamini D zabantu abangu-97-98% abanempilo (20).

Kodwa-ke, ucwaningo oluningi luye lwathola ukuthi izinga legazi elingu-30 ng / ml (75 nmol / l) lingaba ngcono kakhulu ekuvimbeleni ukuqhekeka, ukuwa kanye nomdlavuza othile (,,).

Isifinyezo: Ukuhlolwa kwegazi yi
okuwukuphela kwendlela yokwazi ukuthi awunalo yini uvithamini D. Abantu abaphilile kufanele bahlose
amazinga egazi angaphezu kwama-20 ng / ml (50 nmol / l). Ezinye izifundo zithola ukuthi izinga legazi
ngaphezu kwama-30 ng / ml kungcono ukuvimbela ukuwa, ukuqhekeka kanye neminye imidlavuza.

Imithombo kaVithamini D

Ukuthola ukukhanya kwelanga kuyindlela engcono yokwandisa amazinga wevithamini D wegazi lakho.

Lokho kungenxa yokuthi umzimba wakho wenza i-vitamin D3 yokudla iphume kwi-cholesterol esesikhunjeni lapho ivezwa yimisebe yelanga ye-UV ().

Kodwa-ke, abantu abangahlali emazweni anelanga kudingeka badle uvithamini D omningi ngokudla nangama-supplements.

Ngokuvamile, ukudla okumbalwa kakhulu okuyimithombo emikhulu kavithamini D. Kodwa-ke, lokhu kudla okulandelayo kukhona okuhlukile (20, 23):

• Uwoyela we-cod wesibindi: Isipuni esingu-1 siqukethe i-1,360 IU (34 mcg) noma i-227% ye-RDA.
• I-Swordfish, ephekiwe: Ama-ounces ama-3 (ama-gram angu-85) aqukethe ama-566 IU (14.2 mcg) noma ama-94% we-RDA.
• I-salmon, ephekiwe: Ama-ounces ama-3 aqukethe i-447 IU (11.2 mcg) noma i-74.5% ye-RDA.
• I-tuna ekheniwe, ekhishwe: Ama-ounces ama-3 aqukethe i-154 IU (3.9 mcg) noma i-26% ye-RDA.
• Isibindi senkomo, siphekiwe: Ama-ounces ama-3 aqukethe i-42 IU (1.1 mcg) noma i-7% ye-RDA.
• Izikhupha zamaqanda, ezinkulu: Isikhupha esingu-1 siqukethe i-41 IU (1 mcg) noma i-7% ye-RDA.
• Amakhowe, aphekiwe: 1 inkomishi iqukethe i-32.8 IU (0.8 mcg) noma i-5.5% ye-RDA.

Uma ukhetha isithasiselo sevithamini D, thola okuqukethe i-D3 (cholecalciferol). Kungcono ekukhuphuleni amazinga wegazi lakho likavithamini D (6).

Isifinyezo: Ukukhanya kwelanga kuhamba phambili
umthombo kavithamini D, kepha abantu abaningi abakwazi ukuthola okwanele ngezizathu ezahlukahlukene.
Ukudla nezithasiselo ezinevithamini D ephezulu kungasiza futhi kufake phakathi isibindi se-cod
uwoyela, inhlanzi enamafutha, izikhupha zamaqanda kanye namakhowe.

Abanye Abantu Badinga Uvithamini D Omningi

Kunamaqembu athile abantu adinga i-vitamin D engaphezulu kokudla kunamanye.

Lapha kubalwa abantu asebekhulile, labo abanesikhumba esimnyama, abantu abahlala kude nenkabazwe nalabo abanezimo ezithile zezempilo.

Abantu Abadala

Kunezizathu eziningi zokuthi kungani abantu bedinga ukusebenzisa uvithamini D omningi ngeminyaka.

Okokuqala, isikhumba sakho siba mncane njengoba ukhula. Lokhu kwenza kube nzima esikhunjeni sakho ukwenza uvithamini D3 lapho uvezwa yilanga (24).

Abantu abadala nabo bavame ukuchitha isikhathi esithe xaxa ezindlini. Lokhu kusho ukuthi bathola ukukhanya okuncane elangeni, okuyindlela engcono kakhulu yokwandisa amazinga e-vitamin D ngokwemvelo.

Ngokwengeziwe, amathambo akho aba ntekenteke ngokwengeziwe ngokuguga. Ukugcina amazinga egazi anele kavithamini D kungasiza ekulondolozeni ubukhulu bethambo ngobudala futhi kungavikela ekuqhekekeni (,).

Abantu abadala kufanele bahlose izinga legazi elingu-30 ng / ml, njengoba ucwaningo lukhombisa ukuthi kungangcono ukugcina impilo enhle yethambo. Lokhu kungafinyelelwa ngokudla u-vitamin D nsuku zonke ongu-1 000-2,000 IU (25-50 mcg) kavithamini D nsuku zonke (,,).

Abantu Abanesikhumba Esimnyama

Ucwaningo lukhombisa ukuthi abantu abanesikhumba esimnyama bathambekele kakhulu ekushodeni kukavithamini D (,,).

Lokhu kungenxa yokuthi bane-melanin eningi esikhunjeni sabo - i-pigment esiza ukunquma umbala wesikhumba. I-Melanin isiza ukuvikela isikhumba emisebeni yelanga ye-ultraviolet (UV) ().

Kodwa-ke, kunciphisa namandla omzimba okwenza uvithamini D3 esikhunjeni, okungenza uthambekele ekushodeni ().

Abantu abanesikhumba esimnyama bangazuza ngokudla u-vithamini D ongu-1 000-2,000 IU (25-50 mcg) kavithamini D nsuku zonke, ikakhulukazi phakathi nezinyanga zasebusika ().

Labo Abahlala Kude Kude ne-Equator

Amazwe asondelene nenkabazwe athola ilanga eliningi unyaka wonke. Ngakolunye uhlangothi, amazwe aqhelelene nenkabazwe athola ukukhanya kwelanga okuncane unyaka wonke.

Lokhu kungadala amazinga aphansi wevithamini D egazini, ikakhulukazi phakathi nezinyanga zasebusika lapho kunelanga elincane kakhulu.

Isibonelo, ucwaningo lwabantu baseNorway lwathola ukuthi abakhiqizi uvithamini D3 omningi esikhunjeni sabo phakathi nezinyanga zasebusika zika-Okthoba kuya kuMashi ().

Uma uhlala kude ne-equator, khona-ke udinga ukuthola uvithamini D omningi ekudleni kwakho nakwizithasiselo. Ochwepheshe abaningi bakholelwa ukuthi abantu bakula mazwe kufanele badle okungenani i-IU (25 mcg) okungenani nsuku zonke ().

Abantu Abanezimo Zezempilo Ezinciphisa Ukwamukelwa Kwamafutha

Ngenxa yokuthi uvithamini D uncibilikile emafutheni, kuncika ekhonweni lamathumbu lokumunca amanoni ekudleni.

Ngakho-ke, abantu abanezimo zezempilo ezinciphisa ukumuncwa kwamafutha bathambekele ekushodeni kukavithamini D. Lokhu kufaka phakathi ukugula kwamathumbu okuvuvukala (isifo sikaCrohn kanye ne-Ulcerative colitis), isifo sesibindi kanye nabantu abake bahlinzwa nge-bariatric (20,).

Abantu abanezimo ezingenhla bavame ukwelulekwa ukuthi bathathe izithasiselo zikavithamini D ngenani elibekwe odokotela babo ().

Isifinyezo: Labo abadinga i-
iningi uvithamini D ngabantu asebekhulile, abantu abanesikhumba esimnyama, labo abaphila
kude ne-equator nabantu abangakwazi ukumunca kahle amafutha.

Ingabe Ungathatha Uvithamini D Omningi Kakhulu?

Yize kungenzeka ukuthatha uvithamini D omningi kakhulu, ubuthi buyivelakancane.

Eqinisweni, kuzodingeka uthathe imithamo ephezulu kakhulu ye-50,000 IU (1,250 mcg) noma ngaphezulu isikhathi eside (35).

Futhi kufanele uqaphele ukuthi akunakwenzeka ukweqisa uvithamini D ekukhanyeni kwelanga ().

Yize i-4,000 IU (250 mcg) isethwe njengesamba esiphezulu sevithamini D ongasithatha ngokuphepha, ucwaningo oluningi lukhombisile ukuthi ukuthatha kuze kufike ku-10,000 IU (250 mcg) nsuku zonke ngeke kubangele imiphumela emibi (,).

Lokho kusho, ukuthatha ngaphezu kwe-4,000 IU kungahle kunganikeli nzuzo eyengeziwe. Ukubheja kwakho okuhle ukuthatha i-1,000 (25 mcg) iye ku-4,000 IU (100 mcg) nsuku zonke.

Isifinyezo: Yize kunjalo
kungenzeka ukuthatha uvithamini D omningi kakhulu, ubuthi buyivelakancane, ngisho nangaphezulu kwesisefo
umkhawulo ophezulu we-4,000 IU. Lokho kusho, ukusebenzisa okungaphezulu kwaleli nani kungahlinzeka
akukho nzuzo eyengeziwe.

Okusemqoka

Ukuthola i-vitamin D eyanele ekukhanyeni kwelanga nokudla kuyadingeka ukuze ube nempilo enhle.

Kuyasiza ukugcina amathambo aphilile, kusiza amasosha akho omzimba futhi kunganciphisa ingozi yezifo eziningi eziyingozi. Kodwa-ke naphezu kokubaluleka kwayo, abantu abaningi abatholi uvithamini D owanele.

Ngaphezu kwalokho, abantu asebekhulile, abantu abanesikhumba esimnyama, labo abahlala kude ne-equator kanye nabantu abangakwazi ukumunca amafutha kahle banezidingo eziphakeme zokudla i-vitamin D.

Izincomo zamanje ziphakamisa ukuthi kudliwe uvithamini D ongu-400-800 IU (10-20 mcg) kavithamini D ngosuku.

Kodwa-ke, abantu abadinga uvithamini D omningi bangadla ngokuphepha i-1,000-4,000 IU (25-100 mcg) nsuku zonke. Ukusebenzisa okungaphezulu kwalokhu akukwaziswa, ngoba akuxhunyanisiwe kunoma yiziphi izinzuzo ezingeziwe zezempilo.