Vitamin D

I-Vitamin D yivithamini enyibilika ngamanqatha. Iivithamini ezinyibilika ngamafutha zigcinwa kwizicwili zomzimba ezinamanqatha.

Vitamin D kunceda umzimba ukufunxa calcium. I-calcium kunye ne-phosphate zimbini iiminerali ekufuneka ubenazo kulwakhiwo lwethambo eliqhelekileyo.

Ebuntwaneni, umzimba wakho usebenzisa ezi zimbiwa ukuvelisa amathambo. Ukuba awufumani calcium ineleyo, okanye ukuba umzimba wakho awuyifunxi ngokwaneleyo ikhalsiyam ekudleni kwakho, ukuveliswa kwethambo kunye nezicubu zamathambo zisenokubandezeleka.

Ukusilela kweVitamin D kungakhokelela kwi-osteoporosis kubantu abadala okanye kwiirickets ebantwaneni.

Umzimba wenza ivithamin D xa ulusu luvezwe ngqo elangeni. Yiyo loo nto ihlala ibizwa ngokuba yivithamini "yelanga". Uninzi lwabantu luhlangabezana ubuncinci nezinye zeevithamini D zabo ezifuna ngale ndlela.

Ukutya okumbalwa kakhulu ngokwendalo okuqulathe ivithamin D. Ngenxa yoko, ukutya okuninzi kuqiniswe kunye novithamini D. Oko kuthetha ukuba iivithamini ziye zongezwa ekutyeni.

Iintlanzi ezinamafutha (njenge-tuna, isalmon, kunye ne-mackerel) ziphakathi kwemithombo efanelekileyo ye-vitamin D.

Isibindi senkomo, itshizi, kunye namaqanda amaqanda zibonelela ngexabiso elincinci.

Amakhowa anika ivithamin D. Amanye amakhowa owathengayo evenkileni anemixholo ephezulu yovithamin D ngenxa yokuba ebonakalisiwe kukukhanya kweultraviolet.

Ubisi oluninzi eUnited States luqiniswe nge-400 IU i-vitamin D ngekota nganye. Amaxesha amaninzi, ukutya okwenziwe ngobisi, okufana netshizi kunye ne-ayisi khrim, akuqiniswanga.

I-Vitamin D yongezwa kwi-cereal ezininzi. Yongezwa nakwezinye iimveliso zesiselo esinxilisayo, ijusi yeorenji, iyogathi, kunye negargarine. Jonga iphaneli yenyani yesondlo kwileyibhile yokutya.

IINKXASO

Kunokuba nzima ukufumana i-vitamin D eyaneleyo kwimithombo yokutya kuphela. Ngenxa yoko, abanye abantu banokufuna ukuthatha isongezelelo se-vitamin D. I-Vitamin D ifumaneka kwizongezo kunye nokutya okuqinisiweyo kuza ngeendlela ezimbini ezahlukeneyo:

• D₂ (ergocalciferol)
• D₃ (cholecalciferol)

Landela ukutya okubonelela ngesixa esifanelekileyo se-calcium nevithamin D. Umboneleli wakho unokucebisa ngeedosi eziphezulu zevithamin D ukuba unemingcipheko ye-osteoporosis okanye inqanaba eliphantsi lale vithamini.

Uvithamini D omninzi unokwenza ukuba amathumbu afunxe i-calcium eninzi. Oku kunokubangela amanqanaba aphezulu e-calcium egazini. I-calcium yegazi ephezulu inokukhokelela ku:

• Ukufakwa kweCalcium kwizicubu ezithambileyo ezifana nentliziyo nemiphunga
• Ukudideka kunye nokudideka
• Umonakalo kwizintso
• Amatye eentso
• Isicaphucaphu, ukugabha, ukuqhina, ukungabi namdla wokutya, ukuba buthathaka kunye nokuhla komzimba

Ezinye iingcali zicebise ukuba imizuzu embalwa yokukhanya kwelanga ngqo kulusu lobuso bakho, iingalo, umqolo, okanye imilenze (ngaphandle kwelanga) yonke imihla inokuvelisa iimfuno zomzimba wevithamini D. Nangona kunjalo, inani levithamini D eliveliswe kukukhanya kwelanga. zinokwahluka kakhulu kumntu kumntu.

• Abantu abangahlali kwiindawo ezinelanga abanako ukwenza uvithamini D owaneleyo ngexesha elilinganisiweyo elangeni. Iintsuku ezinamafu, umthunzi, kunye nokuba nolusu olunombala omnyama kuyasinciphisa isixa sevithamin D eyenziwa lulusu.
• Kuba ukubonakaliswa kukukhanya kwelanga kusemngciphekweni womhlaza wolusu, ukuvezwa ngaphezu kwemizuzu embalwa ngaphandle kwelanga akukhuthazwa.

Elona nyathelo lilungileyo levithamini D yakho kukujonga amanqanaba egazi kwifom eyaziwa ngokuba yi-25-hydroxyvitamin D. Amanqanaba egazi achazwa nokuba zii-nanograms ngeemililitha (ng / mL) okanye ii-nanomoles kwilitha nganye (nmol / L), apho i-0.4 ng / mL = 1 nmol / L.

Amanqanaba angaphantsi kwe-30 nmol / L (12 ng / mL) asezantsi kakhulu kwithambo okanye kwimpilo iyonke, kwaye amanqanaba angaphezulu kwe-125 nmol / L (50 ng / mL) aphezulu kakhulu. Amanqanaba angama-50 nmol / L okanye ngaphezulu (20 ng / mL okanye ngaphezulu) anele kubantu abaninzi.

Isibonelelo seDiary esivunyelweyo (i-RDA) seevithamini sibonisa ukuba uninzi lwevithamini uninzi lwabantu kufuneka lufumane yonke imihla.

• I-RDA yeevithamini inokusetyenziselwa iinjongo zomntu ngamnye.
• Ingakanani ivithamini nganye oyifunayo kuxhomekeke kubudala bakho kunye nesini. Ezinye izinto, njengokukhulelwa kunye nempilo yakho, nazo zibalulekile.

Iintsana (ukutya okwaneleyo kwi-vitamin D)

• Iinyanga ezi-0 ukuya kwezi-6: 400 IU (10 micrograms [mcg] ngosuku)
• Iinyanga ezi-7 ukuya kwezi-12: 400 IU (10 mcg / ngosuku)

Abantwana

• 1 ukuya kwiminyaka emi-3: 600 IU (15 mcg / ngosuku)
• Iminyaka emi-4 ukuya kwe-8: 600 IU (15 mcg / ngosuku)

Abantwana abadala kunye nabantu abadala

• Iminyaka engama-9 ukuya kuma-70: 600 IU (15 mcg / ngosuku)
• Abantu abadala ngaphezulu kweminyaka engama-70: 800 IU (20 mcg / ngosuku)
• Ukukhulelwa kunye nokuncancisa: 600 IU (15 mcg / ngosuku)

I-National Osteoporosis Foundation (NOF) icebisa idosi ephezulu kubantu abaneminyaka engama-50 nangaphezulu, 800 ukuya ku-1 000 IU wevithamini D mihla le. Buza umboneleli wakho wezempilo ukuba leliphi elona xesha lilungele wena.

I-Vitamin D yetyhefu phantse ihlala ivela ekusebenziseni izongezo ezininzi. Umda ophezulu okhuselekileyo we-vitamin D ngu:

• I-1,000 ukuya kwi-1,500 IU / ngosuku kwiintsana (25 ukuya ku-38 mcg / ngosuku)
• 2,500 ukuya ku-3,000 IU / ngosuku kubantwana abaneminyaka eli-1 ukuya kweli-8; Ubudala 1 ukuya ku-3: 63 mcg / ngosuku; Iminyaka emi-4 ukuya ku-8: 75 mcg / ngosuku
• I-4,000 IU / ngosuku lwabantwana abaneminyaka eli-9 nangaphezulu, abadala, nabakhulelweyo nabancancisayo kunye nabasetyhini (100 mcg / ngosuku)

Imicrogram enye yecholecalciferol (D₃iyafana ne-40 IU ye-vitamin D.

Icholecalciferol; Vitamin D3; I-Ergocalciferol; Vitamin D2

• Isibonelelo seVitamin D
• Ukusilela kweVitamin D
• Umthombo weVitamin D

UMason JB, SL Booth. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 205.

Iwebhusayithi yeSiseko seOsteoporosis Foundation. Isikhokelo sikagqirha kuthintelo kunye nonyango lwe-osteoporosis. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Kufunyenwe ngoNovemba 9, 2020.

USalwen MJ. Iivithamini kunye nokulandela umkhondo. Ku: McPherson RA, Pincus MR, ii-eds. Ukuchongwa kweKlinikhi kaHenry kunye noLawulo ngeendlela zeLebhu. Umhla we-23. ISt Louis, MO: Elsevier; I-2017: isahluko 26.