Imiphumela emibi engu-6 ye-Vitamin D.

-Delile

• Ukushoda nobuthi
• 1. Amazinga egazi aphakeme
• 2. Amazinga aphezulu we-calcium egazi
• Izengezo 101: Uvithamini D
• 3. Ukucanuzela kwenhliziyo, ukuhlanza nokungafuni ukudla
• 4. Ubuhlungu besisu, ukuqunjelwa, noma isifo sohudo
• 5. Ukwehla kwamathambo
• 6. Ukwehluleka kwezinso
• Okubalulekile

UVitamin D ubaluleke kakhulu empilweni enhle.

Idlala izindima eziningana ekugcineni amaseli omzimba wakho enempilo futhi esebenza ngendlela efanele.

Iningi labantu alitholi i-vitamin D eyanele, ngakho-ke izithasiselo zivamile.

Kodwa-ke, kungenzeka futhi - yize kungavamile - ukuthi le vithamini yakhe futhi ifinyelele emazingeni anobuthi emzimbeni wakho.

Lo mbhalo ukhuluma ngemithelela emibi engu-6 engaba khona yokuthola inani eliphakeme lale vithamini ebalulekile.

Ukushoda nobuthi

UVitamin D ubandakanyeka ekumungeni kwe-calcium, ukusebenza komzimba, nasekuvikeleni amathambo, imisipha nenhliziyo. Kwenzeka ngokwemvelo ekudleni futhi kungakhiqizwa ngumzimba wakho lapho isikhumba sakho sivezwa yilanga.

Kodwa-ke, ngaphandle kwezinhlanzi ezinamafutha, kunokudla okumbalwa okunothe uvithamini D. Ngaphezu kwalokho, abantu abaningi abakutholi ukukhanya kwelanga okwanele ukukhiqiza uvithamini D owanele.

Ngakho-ke, ukuntuleka kuvame kakhulu. Eqinisweni, kulinganiselwa ukuthi cishe abantu abayizigidi eziyizinkulungwane ezi-1 emhlabeni jikelele abalutholi ngokwanele lolu vithamini ().

Izithasiselo zivame kakhulu, futhi zombili i-vitamin D2 kanye ne-vitamin D3 kungathathwa kufomu lokwengeza. I-Vitamin D3 ikhiqizwa ukuphendula ukutholakala kwelanga futhi itholakala kwimikhiqizo yezilwane, kanti i-vitamin D2 ivela ezitshalweni.

I-Vitamin D3 itholakale inyusa amazinga egazi kakhulu ngaphezu kwe-D2. Ucwaningo lukhombisile ukuthi i-100 IU ngayinye eyengeziwe ye-vitamin D3 oyisebenzisayo ngosuku izokhuphula amazinga e-vitamin D akho nge-1 ng / ml (2.5 nmol / l), ngokwesilinganiso (,).

Kodwa-ke, ukuthatha imithamo ephezulu kakhulu kavithamini D3 isikhathi eside kungaholela ekwakhiweni ngokweqile emzimbeni wakho.

Ukudakwa kukavithamini D kwenzeka lapho amazinga egazi enyuka ngaphezu kuka-150 ng / ml (375 nmol / l). Ngoba ivithamini ligcinwa emafutheni omzimba futhi likhishelwe egazini kancane, imiphumela yobuthi ingahlala izinyanga ezimbalwa ngemuva kokuyeka ukuthatha izithako ().

Okubalulekile, ubuthi abuvamile futhi buvela cishe kuphela kubantu abathatha izithasiselo zesikhathi eside, zomthamo omkhulu ngaphandle kokuqapha amazinga egazi labo.

Kungenzeka futhi ukuthi ungahlosile udle uvithamini D omningi ngokuthatha izithasiselo eziqukethe amanani aphakeme kakhulu kunalawo abhalwe kulebula.

Ngokuphambene nalokho, awukwazi ukufinyelela emazingeni aphezulu egazi ngokudla nangokubekwa elangeni uwedwa.

Ngezansi kunemiphumela emibi eyisithupha ye-vitamin D.

1. Amazinga egazi aphakeme

Ukuthola amazinga anele kavithamini D egazini lakho kungakusiza ukukhulisa amasosha omzimba wakho nokukuvikela ezifweni ezinjenge-osteoporosis nomdlavuza (5).

Kodwa-ke, akukho sivumelwano kububanzi obulungile bamazinga anele.

Yize izinga likavithamini D elingu-30 ng / ml (75 nmol / l) livame ukubhekwa njengelinele, uMkhandlu kaVitamin D uncoma ukugcina amazinga angama-40-80 ng / ml (100-200 nmol / l) futhi uthi noma yini engaphezu kuka-100 / ml (250 nmol / l) ingaba yingozi (, 7).

Ngenkathi isibalo esandayo sabantu sengeza nge-vitamin D, akuvamile ukuthola umuntu onamazinga aphezulu egazi ale vithamini.

Ucwaningo oluthile lwakamuva lubheke idatha evela kubantu abangaphezu kuka-20 000 esikhathini esiyiminyaka eyishumi. Kutholakale ukuthi abantu abangama-37 kuphela abanamazinga angaphezu kuka-100 ng / ml (250 nmol / l). Umuntu oyedwa kuphela owayenobuthi beqiniso, ku-364 ng / ml (899 nmol / l) ().

Kokunye ukufundwa, owesifazane wayeneleveli engu-476 ng / ml (1,171 nmol / l) ngemuva kokuthatha isengezo esamnika i-vitamin D3 engu-186,900 i-IU ngosuku izinyanga ezimbili (9).

Lokhu kwakuwukushaya Izikhathi ezingama-47 umkhawulo ophakeme ophakanyisiwe ophakanyisiwe we-4,000 IU ngosuku.

Owesifazane ungeniswe esibhedlela ngemuva kokuthola ukukhathala, ukukhohlwa, isicanucanu, ukuhlanza, ukukhuluma kabi nezinye izimpawu (9).

Yize kuphela imithamo emikhulu ngokwedlulele engadala ubuthi ngokushesha okukhulu, ngisho nabasekeli abanamandla balezi zithasiselo bancoma umkhawulo ongaphezulu we-10,000 IU ngosuku ().

Isifinyezo Amazinga ka-Vitamin D amakhulu kune-100
ng / ml (250 nmol / l) kuthathwa njengokungenzeka kube yingozi. Izimpawu zobuthi zinazo
kubikwe emazingeni egazi aphakeme ngokweqile ngenxa yama-megadoses.

2. Amazinga aphezulu we-calcium egazi

Uvithamini D usiza umzimba wakho ukumunca i-calcium ekudleni okudlayo. Eqinisweni, lokhu kungenye yezindima zayo ezibaluleke kakhulu.

Kodwa-ke, uma ukudla kukavithamini D kukweqile, i-calcium egazini ingafinyelela emazingeni angadala izimpawu ezingemnandi nezingaba yingozi.

Izimpawu ze-hypercalcemia, noma amazinga aphezulu we-calcium egazi, afaka:

• ukucindezeleka kokugaya ukudla, njengokuhlanza, isicanucanu, kanye
  ubuhlungu besisu
• ukukhathala, isiyezi, nokudideka
• ukoma ngokweqile
• ukuchama kaningi

Ububanzi obujwayelekile be-calcium yegazi ngu-8.5-10.2 mg / dl (2.1-2.5 mmol / l).

Kokunye ukufundwa, indoda esikhulile enenkinga yokuwohloka komqondo eyathola u-50 000 IU kavithamini D nsuku zonke izinyanga eziyisithupha yalaliswa esibhedlela kaninginingi ngezimpawu ezihlobene namazinga aphezulu e-calcium ().

Kwesinye, amadoda amabili athathe izengezo ezibhalwe ngokungafanele i-vitamin D, okuholela emazingeni e-calcium egazi ayi-13.2-15 mg / dl (3.3-3.7 mmol / l). Ngaphezu kwalokho, kuthathe unyaka ukuthi amazinga abo ajwayelekile ngemuva kokuyeka ukuthatha izithasiselo ().

Isifinyezo Ukuthatha uvithamini D omningi kungahle kube nomphumela
ukumuncwa ngokweqile kwe-calcium, okungadala ukuthi kube namandla amaningi
izimpawu eziyingozi.

Izengezo 101: Uvithamini D

3. Ukucanuzela kwenhliziyo, ukuhlanza nokungafuni ukudla

Imiphumela eminingi emibi kavithamini D omningi kakhulu ihlobene ne-calcium eyeqile egazini.

Lokhu kufaka hlangana isicanucanu, ukuhlanza, nokudla okungekuhle.

Kodwa-ke, lezi zimpawu azenzeki kuwo wonke umuntu onamazinga aphezulu e-calcium.

Ucwaningo olulodwa lwalandela abantu abayi-10 ababethuthukise amazinga e-calcium amaningi ngokweqile ngemuva kokuthatha i-vitamin D enomthamo omkhulu ukulungisa ukushoda.

Abane babo babhekana nesicanucanu nokuhlanza, kanti abathathu babo babephelelwe yisifiso sokudla ().

Izimpendulo ezifanayo kuma-vitamin D megadoses zibikiwe kwezinye izifundo. Owesifazane othile wabhekana nesicanucanu nokuncipha kwesisindo ngemuva kokuthatha ibhekwa okwatholakala ukuthi iqukethe i-vitamin D ephindwe ka-78 kunaleyo eshiwo ilebula (,).

Okubalulekile, lezi zimpawu zivele ngokuphendula imithamo ephezulu kakhulu kavithamini D3, okuholele emazingeni e-calcium amakhulu kune-12 mg / dl (3.0 mmol / l).

Isifinyezo Kwabanye abantu, i-vitamin D enomthamo omkhulu
ukwelashwa kutholakale ukuthi kubanga isicanucanu, ukuhlanza, nokungabi nesifiso sokudla ngenxa ye-
amazinga aphezulu e-calcium egazi.

4. Ubuhlungu besisu, ukuqunjelwa, noma isifo sohudo

Ubuhlungu besisu, ukuqunjelwa, nohudo yizikhalazo ezivamile zokugaya ukudla okuvame ukuhlobene nokungabekezelelani kokudla noma isifo samathumbu esicasulayo.

Kodwa-ke, futhi zingaba wuphawu lwamazinga e-calcium aphakeme abangelwa ukudakwa kukavithamini D ().

Lezi zimpawu zingavela kulabo abathola imithamo ephezulu kavithamini D ukulungisa ukushoda. Njengakwezinye izimpawu, impendulo ibonakala ihlukaniswe ngandlela thize noma ngabe amazinga egazi kavithamini D nawo aphakeme ngokufanayo.

Kokunye ukufundwa, umfana waba nobuhlungu besisu nokuqunjelwa ngemuva kokuthatha izithako ezibhalwe ngokungafanele i-vitamin D, kanti umfowabo wathola amazinga aphezulu egazi ngaphandle kwezinye izimpawu ().

Kokunye ukucwaninga kwamacala, ingane enezinyanga eziyi-18 eyanikezwa i-vitamin D3 engama-50,000 IU izinyanga ezintathu yahlangabezana nohudo, ubuhlungu besisu, nezinye izimpawu. Lezi zimpawu zixazululwe ngemuva kokuthi ingane iyeke ukuthatha izithasiselo ().

Isifinyezo Ubuhlungu besisu, ukuqunjelwa, noma
isifo sohudo singabangelwa amanani amakhulu kavithamini D aholela ku-calcium ephakeme
amazinga egazini.

5. Ukwehla kwamathambo

Ngoba uvithamini D ubamba iqhaza elibalulekile ekumunweni kwe-calcium nasethambo metabolism, ukuthola okwanele kubalulekile ekugcineni amathambo aqinile.

Kodwa-ke, uvithamini D omningi kakhulu angalimaza impilo yethambo.

Yize izimpawu eziningi zevithamini D eyeqile kuthiwa zinamazinga aphezulu egazi le-calcium, abanye abacwaningi basikisela ukuthi ama-megadoses angaholela emazingeni aphansi kavithamini K2 egazini ().

Omunye wemisebenzi ebaluleke kakhulu ka-vitamin K2 ukugcina i-calcium emathanjeni nasegazini. Kukholelwa ukuthi amazinga aphezulu kakhulu e-vitamin D anganciphisa umsebenzi we-vitamin K2 (,).

Ukuvikela ekulahlekelweni ngamathambo, gwema ukuthatha izithasiselo ngokweqile zikavithamini D bese uthatha isithasiselo sevithamini K2. Ungadla nokudla okunothe uvithamini K2, njengobisi olunotshani nenyama.

Isifinyezo Yize i-vitamin D iyadingeka
ukumuncwa kwe-calcium, amazinga aphezulu angadala ukulahleka kwethambo ngokuphazamisa uvithamini
Umsebenzi we-K2.

6. Ukwehluleka kwezinso

Ukudla ngokweqile uvithamini D kuvame ukuholela ekulimaleni kwezinso.

Kokunye ukufundwa, indoda yangeniswa esibhedlela ngenxa yokwehluleka kwezinso, ukukhuphuka kwamazinga e-calcium egazi, nezinye izimpawu ezenzeka ngemuva kokuthola imijovo kavithamini D ebekwe ngudokotela wayo ().

Ngempela, ucwaningo oluningi lubike ukulimala kwezinso okulingene kuya kokubi kubantu abakha ubuthi bukavithamini D (9,,,,,,).

Kokunye ucwaningo kubantu abangama-62 abathole imijovo ephezulu ngokweqile ye-vitamin D, umuntu ngamunye uthole ukuhluleka kwezinso - noma ngabe banezinso ezinempilo noma isifo sezinso esivele sikhona ().

Ukwehluleka kwezinso kulashwa nge-hydration yomlomo noma ngemithambo kanye nemithi.

Isifinyezo Uvithamini D omningi kakhulu angaholela ezinso
ukulimala kubantu abanezinso ezinempilo, kanye nalabo abanezinso eziqinile
isifo.

Okubalulekile

UVitamin D ubaluleke kakhulu empilweni yakho yonke. Noma ulandela ukudla okunempilo, ungahle udinge izithasiselo ukufeza amazinga aphakeme egazi.

Kodwa-ke, kungenzeka futhi ukuba nento enhle kakhulu.

Qiniseka ukuthi uvikela imithamo eyeqile kavithamini D. Ngokuvamile, ama-4,000 IU noma ngaphansi ngosuku athathwa njengaphephile, inqobo nje uma amanani egazi akho egadiwe.

Ngaphezu kwalokho, qiniseka ukuthi uthenga izengezo kubakhiqizi abahlonishwayo ukunciphisa ubungozi bokweqisa ngokweqile ngephutha ngenxa yokulebula okungafanele.

Uma ngabe ubuthatha izithasiselo zikavithamini D futhi uhlangabezana nanoma yiziphi izimpawu ezibalulwe kule ndatshana, thintana nodokotela wezempilo ngokushesha okukhulu.