Ubungakanani beVitamin D buninzi? Inyaniso emangalisayo

Umxholo

• Vitamin D Ityhefu-Yenzeka Njani?
• Izibonelelo eziyi-101: Vitamin D
• Amanqanaba egazi ngeVitamin D: Efanelekileyo ngokugqithileyo
• Ubungakanani beVitamin D buninzi?
• Iimpawu kunye nonyango lweVitamin D Toxicity
• Iidosi ezinkulu zinokuba yingozi, nangaphandle kweempawu zetyhefu
• Ngaba ukungeniswa kwezinye iiVithamini ezinyibilikayo ezityebileyo kuyalutshintsha unyamezelo lweVitamin D?
• Thatha uMyalezo waseKhaya

I-Vitamin D inetyhefu inqabile kakhulu, kodwa iyenzeka ngeedosi ezigqithileyo.

Ihlala ikhula ngokuhamba kwexesha, kuba ivithamin D eyongezelelekileyo inokwakha emzimbeni.

Phantse zonke iivithamini D zokugqithisa zibangelwa kukuthatha ixabiso eliphezulu levithamini D.

Kuphantse kube nzima ukufumana ivithamin D eninzi kunelanga okanye kukutya.

Eli linqaku elineenkcukacha malunga ne-vitamin D yetyhefu kwaye ingakanani le nto ithathwa njengeyona ininzi.

Vitamin D Ityhefu-Yenzeka Njani?

Vitamin D ityhefu ichaza ukuba amanqanaba e-vitamin D emzimbeni aphezulu kangangokuba abangela ingozi.

Ikwabizwa ngokuba yihypervitaminosis D.

I-Vitamin D yivitamin enyibilikayo enamafutha. Ngokuchasene neevithamini ezinyibilikayo emanzini, umzimba awunayo indlela elula yokususa iivithamini ezinyibilika ngamanqatha.

Ngesi sizathu, izixa ezigqithileyo zinokwakha ngaphakathi komzimba.

Indlela echanekileyo emva kwetyhefu ye-vitamin D inzima kwaye ayiqondakali ngokupheleleyo kweli nqanaba.

Nangona kunjalo, siyazi ukuba uhlobo olusebenzayo lwevithamini D lusebenza ngendlela efanayo njengehomoni ye-steroid.

Ihamba ngaphakathi kwiiseli, ibaxelele ukuba bavule okanye bacime iijeni.

Ngokwesiqhelo, uninzi lwevithamini D yomzimba iselugcinweni, ibotshelelwe nokuba kungo-vitamin D ii-receptors okanye iiprotein ezithwala. Incinci kakhulu "yasimahla" ivithamin D iyafumaneka (,).

Nangona kunjalo, xa ukutya kwe-vitamin D kugqithisile, amanqanaba anokuphakama kangangokuba kungabikho nalinye igumbi elishiyekileyo kwii-receptors okanye kwiiprotein ezithwala.

Oku kungakhokelela kumanqanaba aphakamileyo e "vithamini" yasimahla emzimbeni, onokuthi uhambe ngaphakathi kwiiseli kwaye ugqithise iinkqubo zokubonisa ezichaphazeleka kwivitamin D.

Enye yeenkqubo eziphambili zokubonisa inento yokwenza nokwandisa ukufakwa kwecalcium kwinkqubo yokugaya ukutya ().

Ngenxa yoko, olona phawu luphambili lwe-vitamin D yityhefu yi-hypercalcemia-amanqanaba aphezulu e-calcium egazini (,).

Amanqanaba aphezulu e-calcium anokubangela iimpawu ezahlukeneyo, kwaye i-calcium nayo inokubopha kwezinye izicubu kwaye ibonakalise. Oku kubandakanya izintso.

I-Vitamin D ityhefu ikwabizwa ngokuba yi-hypervitaminosis D. Ithetha ukuba amanqanaba e-vitamin D emzimbeni aphezulu kangangokuba abangela ingozi, ekhokelela kwi-hypercalcemia kunye nezinye iimpawu.

Izibonelelo eziyi-101: Vitamin D

Amanqanaba egazi ngeVitamin D: Efanelekileyo ngokugqithileyo

UVitamin D yivithamini ebalulekileyo, kwaye phantse zonke iiseli emzimbeni wakho zine-receptor yayo ().

Iveliswa kulusu xa ifunyenwe lilanga.

Eyona mithombo iphambili yokutya ivithamin D zioyile zesibindi sentlanzi kunye neentlanzi ezinamanqatha.

Kubantu abangakufumani ngokwaneleyo ukukhanya kwelanga, izongezo ze vithamin D zingabaluleka.

I-Vitamin D ibaluleke kakhulu kwimpilo yethambo, kwaye ikwanxulunyaniswe nokusebenza komzimba kunye nokukhusela kumhlaza (, 8).

Izikhokelo zamanqanaba egazi ngevithamini D zezi zilandelayo (,,,,,,):

• Kwanele: 20-30 ng / ml, okanye 50-75 nmol / L.
• Umda ophezulu okhuselekileyo: I-60 ng / ml, okanye i-150 nmol / L.
• Ityhefu: Ngaphezulu kwe-150 ng / mL, okanye i-375 nmol / L.

Ukutya yonke imihla ivithamin D yokufumana i-1000-4000 IU (25-100 micrograms) kufanele ukuba yanele ukuqinisekisa amanqanaba egazi ngokugqibeleleyo kubantu abaninzi.

Amanqanaba egazi kuluhlu lwe-20-30 ng / ml zihlala zithathwa njengezaneleyo. Umda ophezulu okhuselekileyo uthathelwa ingqalelo malunga ne-60 ng / ml, kodwa abantu abaneempawu zetyhefu bahlala benamanqanaba angaphezu kwe-150 ng / ml.

Ubungakanani beVitamin D buninzi?

Kuba kuncinci okwaziwayo malunga nendlela esebenza ngayo ityhefu ye-D, kunzima ukuwuchaza umqobo ngqo wokutya okhuselekileyo okanye oyityhefu ka-vitamin D ().

Ngokutsho kweZiko lezoNyango, i-4000 IU kwinqanaba elikhuselekileyo lokutya i-vitamin D yemihla ngemihla. Nangona kunjalo, idosi ukuya kuthi ga kwi-10,000 IU ayiboniswanga ukuba ibangela ubungozi kubantu abasempilweni (,).

I-Vitamin D ityhefu ngokubanzi ibangelwa kukudlulwa kakhulu kweevithamini D, hayi ngokutya okanye kukuvezwa lilanga (,).

Nangona i-vitamin D inetyhefu yimeko enqabileyo kakhulu, ukonyuka kwangoko kokusetyenziswa kokuncedisa kunokukhokelela ekwandeni kwamatyala axeliweyo.

Ukutya yonke imihla ukusuka kwi-40,000-1,000,000 IU (1000-2500 micrograms), kwinyanga enye ukuya kweziliqela, kubonisiwe kubangela ityhefu ebantwini (,,,,).

La ngamaxesha angama-10 ukuya kuma-25 kumyinge osele ucetyisiwe, kwiidosi eziphindiweyo. Abantu abane-vitamin D yetyhefu bahlala benamanqanaba egazi ngaphezulu kwe-150 ng / ml (375 nmol / L).

Amatyala aliqela nawo abangelwa ziimpazamo xa kusenziwa imveliso, xa izongezo zinamaxesha ayi-100-4000 amaxabiso aphezulu evithamini D kunokuba kuchaziwe kwiphakheji (,,).

Amanqanaba egazi kwezi meko zetyhefu aqala kwi-257-620 ng / ml, okanye i-644-1549 nmol / L.

I-Vitamin D ityhefu ihlala ibuyiselwa umva, kodwa iimeko ezinzima zinokubangela ukusilela kwezintso kunye nokubalwa kwemithambo (,).

Umda ophezulu okhuselekileyo wokutya usekwe kwi-4000 IU / ngosuku. Ukungenisa kuluhlu lwama-40,000-1,000,000 IU / ngosuku (amaxesha ayi-10-25 umda onconywayo onconyelwayo) unxulunyaniswe netyhefu ebantwini.

Iimpawu kunye nonyango lweVitamin D Toxicity

Esona siphumo siphambili sevithamini D yityhefu yokwakha ikhalsiyam egazini, ebizwa ngokuba yihypercalcemia ().

Iimpawu zokuqala zehypercalcemia zibandakanya isicaphucaphu, ukugabha, urhudo, ukuqhina kunye nokuba buthathaka ().

Ukunxanwa okugqithisileyo, inqanaba eliguquliweyo lokuqonda, uxinzelelo lwegazi oluphezulu, ukubalwa kwiityhubhu zezintso, ukusilela kwezintso okanye ukulahleka kwendlebe nako kunokukhula (,).

I-Hypercalcemia ebangelwa kukuthatha rhoqo izixa ezongezelelekileyo zevithamini D kunokuthatha iinyanga ezimbalwa ukuzisombulula. Kungenxa yokuba ivithamin D iqokelela kumanqatha omzimba, kwaye ikhutshelwa egazini kancinci ().

Ukunyanga i-vitamin D ukunxila kubandakanya ukunqanda ukubonakaliswa lilanga kunye nokuphelisa konke ukutya kunye nokongeza ivithamin D.

Ugqirha wakho unokulungisa amanqanaba akho e-calcium ngokunyusa ityuwa kunye neencindi, rhoqo ngetyuwa efakwa ngaphakathi.

Iziphumo eziphambili zevithamini D yityhefu yihypercalcemia, eneempawu kubandakanya isicaphucaphu, ukugabha, ubuthathaka kunye nokusilela kwezintso. Unyango lubandakanya ukunciphisa konke ukutya kwe-vitamin D kunye nokuvezwa lilanga.

Iidosi ezinkulu zinokuba yingozi, nangaphandle kweempawu zetyhefu

Iidosi ezinkulu zevithamini D zinokuba yingozi, nangona zisenokungabikho kwangoko iimpawu zetyhefu.

I-Vitamin D ayinakulindeleka ukuba ibangele iimpawu ezinobungozi zetyhefu ngokukhawuleza, kwaye iimpawu zingathabatha inyanga okanye iminyaka ukubonisa.

Esi sesinye sezizathu zokuba kunzima ukufumana ityhefu ka-D.

Kukho iingxelo zabantu abathatha idosi enkulu kakhulu yevithamini D iinyanga ngaphandle kweempawu, ukanti kuvavanyo lwegazi luveze i-hypercalcemia kunye neempawu zokusilela kwezintso ().

Iziphumo ezinobungozi zevithamini D zinzima kakhulu. Amanani aphezulu evithamini D kunokubangela i-hypercalcemia ngaphandle kweempawu zetyhefu, kodwa kunokubangela iimpawu zetyhefu ngaphandle kwe-hypercalcemia ().

Ukuze ukhuseleke, akufuneki udlule kwi-4,000 IU (100 mcg) ephezulu ngaphandle kokubonisana nogqirha okanye ugqirha otya ukutya.

I-Vitamin D yetyhefu ihlala ikhula ngokuhamba kwexesha, kwaye iziphumo eziyingozi zinzima kakhulu. Iidosi ezinkulu zinokubangela umonakalo, ngaphandle kokunqongophala kweempawu ezibonakalayo.

Ngaba ukungeniswa kwezinye iiVithamini ezinyibilikayo ezityebileyo kuyalutshintsha unyamezelo lweVitamin D?

Kucingelwe ukuba ezinye iivithamini ezinyibilikayo ezinamafutha, ivithamin K kunye novithamini A, zinokudlala indima ebalulekileyo kwityhefu ka-vitamin D.

UVitamin K unceda ukulawula apho iphelela khona emzimbeni i-calcium, kwaye amaxabiso aphezulu evithamini D anokuzinciphisa iivenkile zomzimba zikavithamini K (,).

Ukutya okuphezulu kwe-vitamin A kunokunceda ukukhusela oku kungenzeki ngokugcina iivenkile ze-vitamin K.

Esinye isondlo esinokubaluleka yi-magnesium. Sesinye sezondlo ezifunekayo ekuphuculeni impilo yethambo (,).

Ukuthatha ivithamin A, ivithamin K kunye nemagniziyam enevithamini D kunokuphucula ukusebenza kwethambo kunye nokunciphisa amathuba ezinye izicwili ukuba zibalwe (,,).

Gcina ukhumbula ukuba ezi ziingcinga nje, kodwa kunokuba bubulumko ukuba uqiniseke ukuba ufumana ezoneleyo ukuba uza kongeza kunye novithamini D.

Ukuba uncedisa nge-vitamin D, ngoko kunokubaluleka ukuqinisekisa ukuba uthatha ngokwaneleyo i-vitamin A, i-vitamin K kunye ne-magnesium. Oku kunokunciphisa umngcipheko weziphumo ezibi ezivela kwivithamin D ephezulu yokutya.

Thatha uMyalezo waseKhaya

Abantu baphendula ngokwahlukileyo kwiidosi eziphezulu zevithamini D. Ke ngoko, kunzima ukuvavanya ukuba yeyiphi imithamo ekhuselekileyo nengakhuselekanga.

I-Vitamin D inetyhefu inokuba nefuthe elibi kwimpilo, elinokuthi lingabonakali kude kube ziinyanga okanye iminyaka emva kokuqala ukuthatha idosi ephezulu.

Ngokubanzi, akukhuthazwa ukuba udlule kumda ophezulu wokutya okukhuselekileyo, oko kukuthi I-4000 IU (100 micrograms) ngosuku.

Iidosi ezinkulu azidibananga nezinye izibonelelo zempilo, kwaye ngenxa yoko zisenokungafuneki kwaphela.

Ngamanye amaxesha idosi ephezulu yevithamin D ngamanye amaxesha isetyenziselwa ukunyanga ukusilela, kodwa soloko unxibelelana nogqirha okanye nomntu otya ukutya ngaphambi kokuthatha idosi enkulu.

Njengakwezinye izinto ezininzi kwisondlo, okuninzi akusoloko kulingana ngcono.

Unokufumana ulwazi oluthe kratya malunga nevithamini D kweli phepha: Vitamin D 101 - Isikhokelo esiQalayo soMqali