Vitamin D 101 - Isikhokelo saBaqalayo esineenkcukacha

Umxholo

• Yintoni ivithamin D?
• Wenza Ntoni Emzimbeni Wakho?
• Ukukhanya kwelanga yindlela efanelekileyo yokufumana ivithamin D
• Eyona Mithombo yokutya ilungileyo
• Iimpawu zokusilela
• IziBonelelo zezeMpilo ezinokubakho
• Ufanele uthathe malini?
• Nokwandisa ezinye izondlo
• Kwenzeka ntoni ukuba uthatha kakhulu?
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Vitamin D yahluke ngokupheleleyo kunezinye iivithamini.

Ngapha koko, yihomoni ye-steroid eveliswa kwi-cholesterol xa ulusu lwakho luchanekile elangeni.

Ngesi sizathu, ivithamin D kudla ngokubizwa ngokuba "yivithamini yelanga."

Nangona kunjalo, ukubonakaliswa lilanga kunqabile kunika i-vitamin D eyaneleyo, okwenza ukuba kube yimfuneko ukuyifumana kwizongezo okanye kwindlela otya ngayo.

Nangona kunjalo, kukutya okumbalwa kuphela okuqulethe isixa esibalulekileyo sale vithamini ibalulekileyo, kwaye ukunqongophala kuqhelekile (,,).

Ngapha koko, ngeenxa zonke i-41.6% yabemi base-US iswele ().

Eli nqaku lichaza yonke into oyifunayo malunga nevithamini D.

Yintoni ivithamin D?

I-Vitamin D yivitamin enyibilikayo enamafutha, ethetha ukuba inyibilika kumafutha nakwioyile kwaye inokugcinwa emzimbeni wakho ixesha elide.

Zimbini iindlela eziphambili zokutya ():

• Vitamin D3 (cholecalciferol). Kufunyenwe kwezinye ukutya kwezilwanyana, njengeentlanzi ezinamafutha kunye neeqanda zamaqanda.
• Vitamin D2 (ergocalciferol). Ifunyenwe kwezinye izityalo, amakhowa kunye negwele.

Kwezi zimbini, i-D3 (cholecalciferol) ibonakala iphantse iphindwe kabini ngokusebenza ngokwandisa amanqanaba egazi ngevithamini D njenge-D2 (ergocalciferol) (,).

I-Vitamin D yivitamin enyibilikayo enamafutha enokugcinwa ngumzimba ixesha elide. Kwezi ntlobo zimbini ziphambili- i-D2 kunye ne-D3-eyokugqibela isebenza ngakumbi ekukhuliseni amanqanaba e-vitamin D egazini lakho.

Wenza Ntoni Emzimbeni Wakho?

UVitamin D kufuneka enze amanyathelo amabini okuguqula ukuze usebenze (,).

Okokuqala, iguqulelwe kwi-calcidiol, okanye i-25 (OH) D, kwisibindi sakho. Le fomu yokugcina ivithamini.

Okwesibini, iguqulelwe kwi-calcitriol, okanye i-1,25 (OH) 2D, ikakhulu kwizintso zakho. Olu luhlobo olusebenzayo, lwehomoni yehomoni ye-vitamin D.

ICalcitriol inxibelelana nevithamini D receptor (VDR), efumaneka phantse kuyo yonke iseli enye emzimbeni wakho,,).

Xa uhlobo olusebenzayo lwevithamini D lubopha kule receptor, ijika icime kwaye icime, kukhokelela kutshintsho kwiiseli zakho. Oku kuyafana nendlela ezisebenza ngayo ezinye iihomoni ze-steroid (,).

I-Vitamin D ichaphazela iiseli ezahlukeneyo ezinxulumene nempilo yethambo. Umzekelo, ikhuthaza ukufakwa kwecalcium kunye nephosphorus emathunjini akho ().

Kodwa izazinzulu zisandula ukufumanisa ukuba ikwadlala indima kwezinye iinkalo zempilo, ezinje ngokusebenza komzimba kunye nokukhuselwa komhlaza (15).

I-Vitamin D iguqulwe yaba yi-calcidiol, ifom yokugcina i-vitamin, ethi iguqulwe ibe yi-calcitriol, ifom ye-steroid esebenzayo. I-Calcitriol ibophelela kwi-vitamin D receptor ngaphakathi kweeseli zakho, ukuvula ii-genes okanye ukucima.

Ukukhanya kwelanga yindlela efanelekileyo yokufumana ivithamin D

I-Vitamin D inokuveliswa kwi-cholesterol kulusu lwakho xa ifunyenwe yimitha ye-ultraviolet B (UVB) evela elangeni ().

Ukuba uhlala kwindawo enelanga elininzi, unokufumana yonke i-vitamin D oyifunayo ngokutshiswa lilanga amaxesha ambalwa ngeveki.

Gcina ukhumbula ukuba kuya kufuneka ubonakalise icandelo elikhulu lomzimba wakho. Ukuba utyhila kuphela ubuso nezandla, uya kuvelisa ivithamin D.

Kwakhona, ukuba uhlala emva kweglasi okanye usebenzisa i-sunscreen, uya kuvelisa i-vitamin D encinci-okanye akukho nanye ().

Nangona kunjalo, kuya kufuneka uqiniseke ukuba usebenzisa i-sunscreen xa uhlala elangeni ixesha elide. Ilanga lisempilweni, kodwa ukutshiswa lilanga kunokubangela ukwaluphala kolusu ngaphambi kwexesha kunye nokuphakamisa umngcipheko womhlaza wolusu (18,).

Ukuba uhlala elangeni ixesha elide, cinga ngokuhamba ngaphandle kwe-sunscreen kwimizuzu yokuqala eyi-10-30 - kuxhomekeke kubuntununtunu bakho elangeni - emva koko ulisebenzise ngaphambi kokuba uqale ukutshisa.

Njengoko ivithamin D igcinwa emzimbeni wakho kangangeeveki okanye iinyanga ngexesha, unokufuna ilanga ngamanye amaxesha ukugcina amanqanaba egazi lakho elaneleyo.

Oko kwathiwa, ukuba uhlala kwindawo engenelanga elaneleyo, ukufumana ivithamin D kukutya okanye kwizongezo kubaluleke kakhulu-ngakumbi ebusika.

Ilanga yindlela efanelekileyo yokufumana ivithamin D, kodwa i-sunscreen iyayithintela imveliso yayo. Ngelixa ukuthamba kwelanga ngokukhuselekileyo kunokukunceda ufumane amanqanaba afanelekileyo, abantu abaninzi abanako ukufikelela elangeni phantse unyaka wonke.

Eyona Mithombo yokutya ilungileyo

Nantsi imixholo yevithamini D3 yemithombo yokutya efanelekileyo (20):

Nangona iintlanzi ezinamanqatha njenge salmon, mackerel, i-swordfish, i-trout, i-tuna kunye ne-sardines ziyimithombo efanelekileyo, kuya kufuneka uzitye phantse yonke imihla ukuze ufumane eyaneleyo.

Owona mthombo mhle wokutya okunevithamin D yinyama yesibindi sentlanzi- njengeoyile yesibindi sekhowudi- equlathe ngaphezulu kwamaxesha amabini iReferensi yokuSebenzisa imihla ngemihla (i-RDI) ngecephe elinye (15 ml).

Gcina ukhumbula ukuba iimveliso zobisi kunye neenkozo zihlala ziqiniswa nge-vitamin D ().

Amanye amakhowa anqabileyo ahlala nevithamin D, kwaye izikhupha zamaqanda ziqulethe izixa ezincinci.

Ioyile yesibindi se-cod yeyona nto iphambili kwi-vitamin D3. Intlanzi enamafutha ikwangumthombo olungileyo, kodwa kuya kufuneka uyitye rhoqo ukuze ufumane eyaneleyo.

Iimpawu zokusilela

Ukunqongophala kukaVitamin D yenye yezona zinto zixhaphakileyo kwizondlo.

Abanye abantu basemngciphekweni omkhulu kunabanye. E-United States, i-41.6% yabemi iyasilela, nangona ubuncinci buhamba kakubi-i-82.1% kunye ne-69.2% yabantsundu kunye ne-Hispanics baswele, ngokulandelelana ().

Ukongeza, abantu abadala abadala basemngciphekweni omkhulu wokunqongophala ().

Abo banezifo ezithile nabo banokungabikho. Olunye uphononongo lubonise ukuba i-96% yabantu abaye bahlaselwa sisifo sentliziyo babephantsi ku-vitamin D ().

Ngokubanzi, ukunqongophala kwevithamini D sisifo esithe cwaka. Iimpawu zihlala zinobuqili kwaye zinokuthatha iminyaka okanye amashumi eminyaka ukubonakala.

Olona phawu lwaziwayo lokusilela kwe vithamin D zii rickets, isifo samathambo esiqhelekileyo ebantwaneni kumazwe asakhasayo.

IiRickets zisuswe kakhulu kumazwe aseNtshona ngenxa yokuqiniswa kokutya okuthile nge-vitamin D ().

Ukusilela kukwanxulunyaniswa ne-osteoporosis, ukunciphisa uxinano lweeminerali, kunye nokwanda komngcipheko wokuwa kunye nokwaphuka kwabantu abadala (25).

Ngaphezulu, uphando lubonisa ukuba abantu abanamanqanaba asezantsi e-vithamini D banomngcipheko omkhulu wesifo sentliziyo, isifo seswekile (udidi 1 no-2), umhlaza, isifo sengqondo esixhalabisayo, kunye nezifo ezizimela njenge-multiple sclerosis ().

Okokugqibela, ukunqongophala kukavithamini D kunxulunyaniswa nokuncitshiswa kwexesha lokuphila (,,).

Oko kwathiwa, akucaci nokuba ukusilela kunegalelo kwezi zifo okanye nokuba abantu abanamanqanaba asezantsi kunokwenzeka ukuba bazifumane.

Ukusilela kweVitamin D kunxulunyaniswa nemicimbi eyahlukeneyo yezempilo, kunye nokunciphisa ixesha lokuphila.

IziBonelelo zezeMpilo ezinokubakho

Nazi ezinye izibonelelo ezinokubakho kwi-vitamin D:

• Ukuncitshiswa komngcipheko we-osteoporosis, ukuwa, kunye nokuqhekeka. Amayeza aphezulu e-vitamin D anokunceda ekuthinteleni i-osteoporosis, ukuwa, kunye nokwaphuka kwabantu abadala ().
• Amandla angcono. I-Vitamin D inokunyusa amandla omzimba kuwo omabini amalungu asezantsi naphantsi ().
• Uthintelo lomhlaza. I-Vitamin D inokunceda ukuthintela umhlaza. Olunye uphononongo luqaphele ukuba i-1,100 IU ngemini-ecaleni kwe-calcium- ukunciphisa umngcipheko womhlaza ngama-60% (,).
• Ulawulo loxinzelelo. Izifundo zibonisa ukuba ivithamin D inokuzinciphisa iimpawu kubantu abanexinzelelo lweklinikhi ().
• Ukuncitshiswa komngcipheko wohlobo lweswekile 1. Isifundo esinye kwiintsana ezinxulumana ne-2,000 IU ye-vitamin D ngosuku ukuya kwi-78% yokunciphisa umngcipheko wohlobo lweswekile 1 ().
• Ukuphucula ukufa. Olunye uphononongo lubonisa ukuba ivithamin D inciphisa umngcipheko wokufa kwabantu ngexesha lokufunda, ibonisa ukuba inokukunceda uphile ixesha elide (,).

Nangona kunjalo, uninzi lwezi ziphumo ziya kuqala. Ngokutsho kovavanyo lwamva nje, ubungqina obuninzi buyimfuneko ukuqinisekisa uninzi lwezi zibonelelo ().

Uphando lubonisa ukuba i-vitamin D inokuba neenzuzo ezininzi ezinxulumene nomhlaza, impilo yethambo, impilo yengqondo kunye nezifo ezizimele. Nangona kunjalo, kufuneka uphando olongezelelekileyo.

Ufanele uthathe malini?

Ekuphela kwendlela yokwazi ukuba awonelanga - kwaye ke kufuneka ukongeza - kukuba umlinganiselo wegazi lakho ulinganiswe.

Umboneleli wakho wezempilo uya kulinganisa ifom yokugcina u-vitamin D, owaziwa ngokuba yi-calcifediol. Nantoni na engaphantsi kwe-12 ng / ml ithathwa njengengalunganga, kwaye nantoni na engaphezulu kwe-20 ng / ml ithathwa njengefanelekileyo.

I-RDI ye-vitamin D imi ngolu hlobo lulandelayo (39):

• I-400 IU (10 mcg): Iintsana, iinyanga eziyi-0-12
• I-600 IU (15 mcg): abantwana kunye nabantu abadala, 1-70 iminyaka ubudala
• I-800 IU (20 mcg): Abantu abadala kunye nabasetyhini abakhulelweyo okanye abancancisayo

Nangona ukwanela kulinganiswa nge-20 ng / ml, iingcali ezininzi zempilo zikholelwa ekubeni abantu kufuneka bajonge amanqanaba egazi aphezulu kune-30 ng / ml yempilo efanelekileyo kunye nokuthintela izifo ().

Ukongeza, uninzi lukholelwa ekubeni ukutya okucetyiswayo kusezantsi kakhulu kwaye abantu bafuna okungakumbi ukufikelela kwinqanaba elifanelekileyo legazi ().

Ngokwe-US National Academy of Medicine, umda okhuselekileyo okhuselekileyo yi-4,000 IU (100 mcg) ngosuku ().

I-Vitamin D3 izongezo zibonakala zisebenza ngakumbi ekukhuliseni amanqanaba e-vitamin D kune-D2 supplements. Iifomsile ze-D3 ziyafumaneka kwiivenkile ezinkulu nakwiivenkile zokutya ezempilo, nakwi-intanethi.

I-RDI ye-vitamin D yi-400 IU (10 mcg) yeentsana, i-600 IU (15 mcg) yabantwana kunye nabantu abadala, kunye ne-800 IU (20 mcg) yabantu abadala kunye nabasetyhini abakhulelweyo okanye abancancisayo.

Nokwandisa ezinye izondlo

Kubalulekile ukugcina engqondweni ukuba izondlo zihlala zingasebenzi zodwa.

Uninzi lwazo luxhomekeke komnye nomnye, kwaye ukwanda kokutya isondlo esinye kunokonyusa isidingo sakho sokunye.

Abanye abaphandi bathi iivithamini ezinyibilikayo ezinamafutha zisebenza kunye kwaye kubalulekile ukwandisa ivithamin A kunye noK wakho xa uthatha ivithamini D3 (,).

Oku kubaluleke ngakumbi kwi-vitamin K2, enye i-vitamin enyibilikayo enamafutha abantu abaninzi abangayifumani ngokwaneleyo ().

I-Magnesium-enye iminerali ebalulekileyo ehlala isilela ekutyeni kwale mihla-inokubaluleka ekusebenzeni kwe-vitamin D (46,).

Ubungqina bucebisa ukuba ivithamin D isebenza ngemagniziyam kunye neevithamini A kunye no-K ukukhuthaza impilo.

Kwenzeka ntoni ukuba uthatha kakhulu?

Yintsomi ukuba kulula ukugqithisa kwi-vitamin D.

I-Vitamin D inetyhefu inqabile kwaye yenzeka kuphela xa uthatha idosi ephezulu kakhulu ixesha elide ().

Iimpawu eziphambili zetyhefu zibandakanya ukudideka, ukungabikho koxinzelelo, ukozela, uxinzelelo, ukugabha, iintlungu zesisu, ukuqhina, kunye noxinzelelo lwegazi ().

Vitamin D ityhefu kunqabile kakhulu. Iimpawu zibandakanya ukudideka, ukozela, ukudakumba, ukuqhina, kunye noxinzelelo lwegazi.

Umgca osezantsi

I-Vitamin D yivithamini enyibilika ngamanqatha ebalulekileyo kwimpilo yethambo.

Kwabo baphantsi kwesi sondlo, ukwanda kokutya kunokunciphisa uxinzelelo kunye nokuphucula amandla.

Ulusu lwakho luvelisa ivithamin D xa lubekwe elangeni. Ukutya okufana neentlanzi ezinamanqatha, ioyile yeentlanzi, kunye nesibindi sinevithamini D-kunye nokutya okuqinisiweyo kunye nezongezo.

Ukusilela kuqhelekile ngenxa yokukhanya kwelanga kunye nokukhethwa okuncinci kwemithombo yokutya etyebileyo.

Ukuba awuchithi ixesha elininzi elangeni kwaye kunqabile ukuba utye iintlanzi ezinamanqatha, cinga ukongeza.

Ukufumana i-vitamin D eyaneleyo kunokuhamba indlela ende yokunyusa impilo yakho.