Yeyiphi eyona nto ilungileyo?

Umxholo

• Yintoni iVitamin D kwaye kutheni ibalulekile?
• Ubungakanani beVitamin D oyifunayo kwiMpilo eyiyo?
• Izibonelelo eziyi-101: Vitamin D
• Wazi Njani ukuba unayo iVithamini D?
• Imithombo yeVitamin D
• Abanye abantu badinga iVitamin D engakumbi
• Abantu abadala
• Abantu abanesikhumba esimnyama
• Abo bahlala kude kude neIkhweyitha
• Abantu abaneeMeko zoNyango eziNciphisa ukuThathwa kwamaFutha
• Ngaba ungathatha iVitamin D eninzi kakhulu?
• Umgca osezantsi

IVitamin D yaziwa njenge “vitamin yelanga.”

Kungenxa yokuba ulusu lwakho lwenza ivithamin D xa lubekwe elangeni ().

Ukufumana i-vitamin D eyaneleyo kubalulekile kwimpilo efanelekileyo. Inceda ukugcina amathambo omelele kwaye esempilweni, inceda amajoni akho omzimba kwaye inokunceda ukukhusela kwiimeko ezininzi eziyingozi (,).

Ngaphandle kokubaluleka kwayo, phantse ama-42% abantu base-US banesiphene se-vitamin D. Eli nani lenyukela kuma-82.1% abantu abamnyama nama-69.2% abantu baseSpain ().

Kukho amanye amaqela abantu abaneevithamini D eziphezulu ngenxa yobudala babo, apho bahlala khona kunye neemeko ezithile zonyango.

Eli nqaku liza kukunceda ufumane ukuba ingakanani ivithamin D oyifunayo mihla le.

Yintoni iVitamin D kwaye kutheni ibalulekile?

UVitamin D ngowosapho lweevithamini ezinyibilika ngamanqatha, ezibandakanya iivithamini A, D, E kunye noK. Ezi vithamini zifunxwa kakuhle ngamanqatha kwaye zigcinwa kwisibindi nakwizicubu ezinamafutha.

Zimbini iindlela eziphambili zokutya ivithamin D:

• Vitamin D2 (ergocalciferol): Kufunyenwe kukutya kwezityalo njengamakhowa.
• Vitamin D3 (cholecalciferol): Ifunyenwe kukutya kwezilwanyana njenge salmon, ikhowudi kunye neqanda lamaqanda.

Nangona kunjalo, ukukhanya kwelanga ngowona mthombo wendalo wevithamini D3. Imitha ye-UV evela elangeni iguqula i-cholesterol kulusu lwakho ibe ngu-vitamin D3 ().

Ngaphambi kokuba umzimba wakho usebenzise i-vitamin D yokutya, kufuneka "isebenze" ngokulandelelana kwamanyathelo ().

Okokuqala, isibindi siguqula i-vitamin D yokutya ibe yimo yokugcina u-vitamin D. Le yifom elinganiswa kuvavanyo lwegazi. Emva kwexesha, ifom yokugcina iguqulwa zizintso kwifom esebenzayo ye-vitamin D esetyenziswa ngumzimba ().

Into enomdla kukuba, i-D3 iphindwe kabini ngokunyusa amanqanaba egazi ngevithamini D njengevithamini D2 (6).

Indima ephambili ye-vitamin D emzimbeni kukulawula amanqanaba egazi le-calcium kunye ne-phosphorus. Ezi zimbiwa zibalulekile kumathambo asempilweni ().

Uphando lukwabonisa ukuba ivithamin D inceda amajoni akho omzimba kwaye inokunciphisa umngcipheko wesifo sentliziyo kunye nomhlaza othile ().

Inqanaba eliphantsi levithamini D linxulunyaniswa nomngcipheko omkhulu wokuqhekeka kunye nokuwa, isifo sentliziyo, isifo sokuqina kwemithambo, umhlaza kunye nokufa (,,).

Isishwankathelo: Zimbini izinto eziphambili
iintlobo zevithamini D ekudleni: D2 kunye ne-D3. I-D3 iphindwe kabini ekunyuseni
amanqanaba egazi e-vithamini D, enxulunyaniswa nezibonelelo ezahlukeneyo zempilo.

Ubungakanani beVitamin D oyifunayo kwiMpilo eyiyo?

E-US, izikhokelo ezikhoyo zibonisa ukuba ukusebenzisa i-400-800 IU (10-20 mcg) ye-vitamin D kufuneka ihlangabezane neemfuno zabantu abangama-97-98% kubo bonke abantu abasempilweni ().

Nangona kunjalo, iingcali ezininzi zikholelwa ukuba izikhokelo ziphantsi kakhulu (.

IVithamini D yakho ifuna ukuxhomekeka kwizinto ezahlukeneyo. Oku kubandakanya ubudala bakho, umbala wesikhumba, amanqanaba egazi le-vitamin D yangoku, indawo, ukubonakaliswa lilanga kunye nokunye.

Ukufikelela kumanqanaba egazi anxulumene neziphumo zempilo ezingcono, uninzi lwezifundo lubonakalisile ukuba kufuneka utye ivithamin D engaphezulu kunezikhokelo ezicetyiswayo (,,).

Umzekelo, uhlalutyo lwezifundo ezintlanu luvavanye ikhonkco phakathi kwamanqanaba egazi le-vitamin D kunye nomhlaza we-colorectal cancer ().

Oososayensi bafumanise ukuba abantu abanamanqanaba aphezulu egazi ngevithamini D (ngaphezulu kwe-33 ng / ml okanye i-82.4 nmol / l) babenomngcipheko ophantsi we-50% womhlaza onabantu abaninzi abanamanqanaba asezantsi e-vitamin D (ngaphantsi kwe-12 ng / ml okanye I-30 nmol / l).

Uphando lukwabonisa ukuba ukusebenzisa i-IU eyi-1 (25 mcg) yonke imihla kunokunceda ama-50% abantu bafikelele kwinqanaba le-vitamin D lama-33 ng / ml (82.4 nmol / l). Ukutya i-2,000 IU (50 mcg) yonke imihla kunokunceda phantse wonke umntu afike kwinqanaba legazi lama-33 ng / ml (82.4 nmol / l) (,,).

Olunye uhlalutyo lwezifundo ezilishumi elinesixhenxe kunye nabantu abangaphezu kwama-300,000 babheka ikhonkco phakathi kokutya kwe-vitamin D kunye nesifo senhliziyo. Oososayensi bafumanise ukuba ukuthatha i-1,000 IU (25 mcg) ye-vitamin D yemihla ngemihla kunciphisa umngcipheko wesifo sentliziyo nge-10% ().

Ngokusekwe kuphando lwangoku, kubonakala ngathi ukutya i-1,000-4,000 IU (25-100 mcg) ye-vitamin D mihla le kufanelekile kubantu abaninzi ukufikelela kumanqanaba egazi asempilweni e-vitamin D.

Nangona kunjalo, sukusebenzisa ngaphezulu kwe-4,000 IU ye-vitamin D ngaphandle kwemvume yogqirha. Igqithile kwimida ephezulu ekhuselekileyo yokutya kwaye ayiqhagamshelelwanga kwizibonelelo ezingaphezulu zempilo ().

Isishwankathelo: Sebenzisa ama-400-800 IU
(10-20 mcg) yevithamini D kufuneka ihlangabezane neemfuno zabantu abangama-97-98% abasempilweni.
Nangona kunjalo, izifundo ezininzi zibonisa ukuba ukuthatha ngaphezulu koku kunxulunyaniswa nokukhulu
izibonelelo zempilo.

Izibonelelo eziyi-101: Vitamin D

Wazi Njani ukuba unayo iVithamini D?

Ukunqongophala kukavithamini D kunokufunyanwa kuphela kuvavanyo lwegazi olulinganisa amanqanaba okugcina ivithamin D, eyaziwa ngokuba ngama-25 (OH) D.

Ngokwe-Institute of Medicine (IOM), la maxabiso alandelayo abonisa imeko ye-vitamin D yakho (19):

• Ayilunganga: Amanqanaba angaphantsi kwe-12 ng / ml (30 nmol / l).
• Ayonelanga: Amanqanaba aphakathi kwe-12-20 ng / ml (30-50 nmol / l).
• Kwanele: Amanqanaba aphakathi kwama-20-50 ng / ml (50-125 nmol / l).
• Phezulu: Amanqanaba amakhulu kune-50 ng / ml (125 nmol / l).

I-IOM ikwatsho ukuba ixabiso legazi elingaphezulu kwe-20 ng / ml (50 nmol / l) kufuneka lihlangabezane neemfuno zevithamin D ze-97-98% yabantu abasempilweni (20).

Nangona kunjalo, uphononongo oluninzi lufumanise ukuba inqanaba legazi le-30 ng / ml (75 nmol / l) kunokuba ngcono ekuthinteleni ukwaphuka, ukuwa kunye nomhlaza othile,,,).

Isishwankathelo: Uvavanyo lwegazi zezi
Inye kuphela indlela yokwazi ukuba awonelanga i-vitamin D. Abantu abasempilweni kufuneka bajonge
amanqanaba egazi ngaphezulu kwe-20 ng / ml (50 nmol / l). Ezinye izifundo zifumanisa ukuba inqanaba legazi
ngaphezulu kwe-30 ng / ml kubhetele ukukhusela ukuwa, ukwaphuka kunye neminye imihlaza.

Imithombo yeVitamin D

Ukufumana ukukhanya kwelanga yeyona ndlela yokunyusa amanqanaba egazi ngevithamin D yakho.

Kungenxa yokuba umzimba wakho wenza i-vitamin D3 yokutya ephuma kwi-cholesterol elukhumbeni xa ifunyenwe yimitha yelanga ye-UV ().

Nangona kunjalo, abantu abangahlali kumazwe anelanga kufuneka badle ivithamin D engakumbi ngokutya nangokongezwa.

Ngokubanzi, ukutya okumbalwa kakhulu yimithombo yevithamini D. Nangona kunjalo, oku kulandelayo kukungafani (20, 23):

• Ioyile yesibindi seCod: 1 icephe iqulethe i-1,360 IU (34 mcg) okanye i-227% ye-RDA.
• I-Swordfish, iphekiwe: Ii-ounces ezi-3 (85 gram) ziqulathe i-566 IU (14.2 mcg) okanye i-94% ye-RDA.
• Isalmon, iphekiwe: Ii-ounces ezi-3 ziqulathe i-447 IU (11.2 mcg) okanye i-74.5% ye-RDA.
• Ityhuna enkonxiweyo, ikhutshiwe: Ii-ounces ezi-3 zine-154 IU (3.9 mcg) okanye i-26% ye-RDA.
• Isibindi senkomo, siphekiwe: Ii-ounces ezi-3 zine-42 IU (1.1 mcg) okanye i-7% ye-RDA.
• Amaqanda amaqanda, makhulu: I-yolk e-1 iqulethe i-41 IU (1 mcg) okanye i-7% ye-RDA.
• Amakhowa, aphekiweyo: 1 indebe ine-32.8 IU (0.8 mcg) okanye i-5.5% ye-RDA.

Ukuba ukhetha isongezelelo se-vitamin D, fumana enye equlethe i-D3 (cholecalciferol). Kungcono ekunyuseni amanqanaba egazi ngevithamini D (6).

Isishwankathelo: Ukukhanya kwelanga yeyona nto ibalaseleyo
Umthombo wevithamini D, kodwa abantu abaninzi abanako ukufumana okwaneleyo ngezizathu ezahlukeneyo.
Ukutya kunye nezongezelelo eziphezulu kwi-vitamin D kunokunceda kwaye kubandakanya isibindi se-cod
ioyile, intlanzi enamafutha, izikhupha zamaqanda kunye nama-mushroom.

Abanye abantu badinga iVitamin D engakumbi

Kukho amaqela athile afuna i-vitamin D engaphezulu kokutya kunabanye.

Oku kubandakanya abantu abadala, abo banesikhumba esimnyama, abantu abahlala kude neikhweyitha kunye nabo baneemeko ezithile zonyango.

Abantu abadala

Zininzi izizathu zokuba kutheni abantu befuna ukutya ngakumbi ivithamin D kunye nobudala.

Okokuqala, ulusu lwakho luyacutheka njengokuba usiba mdala. Oku kwenza ukuba kube nzima kulusu lwakho ukwenza ivithamini D3 xa ivezwe kukukhanya kwelanga (24).

Abantu abadala bahlala bechitha ixesha elininzi ngaphakathi ezindlwini. Oku kuthetha ukuba bafumana ukukhanya okuncinci elangeni, yeyona ndlela yokunyusa ngokwendalo amanqanaba e-vitamin D.

Ukongeza, amathambo akho aba ethe-ethe ngakumbi xa uguga. Ukugcina amanqanaba egazi aneleyo e-vitamin D kunokunceda ekugcineni ubunzima bamathambo kunye nobudala kwaye kunokukhusela ekuqhekekeni (,).

Abantu abadala kufuneka bajonge inqanaba legazi le-30 ng / ml, njengoko uphando lubonisa ukuba kungangcono ukugcina impilo elungileyo yethambo. Oku kunokufezekiswa ngokutya i-1,000-2,000 IU (25-50 mcg) ye-vitamin D yonke imihla (,,).

Abantu abanesikhumba esimnyama

Uphando lubonisa ukuba abantu abanesikhumba esimnyama bathambekele ngakumbi ekuswelekeni kwe-vitamin D (,,).

Kungenxa yokuba bane-melanin ngakumbi kulusu lwabo-i-pigment enceda ukumisela umbala wolusu. I-Melanin inceda ukukhusela ulusu kwimitha yelanga ye-ultraviolet (UV) ().

Nangona kunjalo, ikwanciphisa amandla omzimba wokwenza ivithamini D3 eluswini, enokukwenza ukuba uthambekele ekuswelekeni ().

Abantu abanesikhumba esimnyama banokuzuza ngokutya i-1,000-2,000 IU (25-50 mcg) ye-vitamin D yonke imihla, ngakumbi kwiinyanga zobusika ().

Abo bahlala kude kude neIkhweyitha

Amazwe akufutshane neikhweyitha afumana ilanga elininzi unyaka wonke. Kwelinye icala, amazwe akude lee neikhweyitha afumana ukukhanya kwelanga kancinci unyaka wonke.

Oku kunokubangela amanqanaba asezantsi e-vitamin D, ngakumbi kwiinyanga zasebusika xa kunelanga.

Umzekelo, uphononongo lwabantu baseNorway bafumanise ukuba abavelisi ivithamin D3 kakhulu kulusu lwabo ngeenyanga zobusika zika-Okthobha ukuya kuMatshi ().

Ukuba uhlala kude neikhweyitha, kuya kufuneka ufumane ivithamin D engakumbi kukutya nakwizincedisi zokutya. Iingcali ezininzi zikholelwa ukuba abantu kula mazwe kufuneka badle ubuncinci i-IU (25 mcg) yonke imihla ().

Abantu abaneeMeko zoNyango eziNciphisa ukuThathwa kwamaFutha

Ngenxa yokuba ivithamin D inyibilika ngamanqatha, ixhomekeke kubuchule bamathumbu bokufunxa amanqatha ekudleni.

Ke, abantu abaneemeko zonyango ezinciphisa ukufunxwa kwamafutha bathambekele ekuswelekeni kwe-vitamin D. Oku kubandakanya isifo sesisu sokudumba (isifo sikaCrohn kunye neUlcerative colitis), isifo sesibindi kunye nabantu abaye benza utyando lwe-bariatric (20,).

Abantu abanezi meko zingasentla bahlala becetyiswa ukuba bathathe izongezo ze-vitamin D kwisixa esimiselweyo ngoogqirha babo).

Isishwankathelo: Abo bafuna i
uninzi lwevithamini D ngabantu abadala, abantu abanesikhumba esimnyama, abo bahlala
kude lee neikhweyitha kunye nabantu abangakwaziyo ukufunxa amanqatha ngokufanelekileyo.

Ngaba ungathatha iVitamin D eninzi kakhulu?

Ngelixa kunokwenzeka ukuba uthathe i-vitamin D kakhulu, ityhefu ayinqabile.

Ngapha koko, kuya kufuneka uthathe idosi ephezulu kakhulu ye-50,000 IU (1,250 mcg) okanye nangaphezulu ixesha elide (35).

Kuyafaneleka ukuba uqaphele ukuba akunakwenzeka ukugqithisa i-vitamin D ukusuka ekukhanyeni kwelanga ().

Nangona i-4,000 IU (250 mcg) isethwe njengelona nani liphezulu levithamini D onokuyithatha ngokukhuselekileyo, izifundo ezininzi zibonise ukuba ukuthatha ukuya kwi-10,000 IU (250 mcg) yonke imihla akunakubangela iziphumo ebezingalindelekanga (,).

Oko kwathethi, ukuthatha ngaphezulu kwe-4,000 IU akunakho ukubonelela ngezibonelelo ezongezelelweyo. Okona kubheja kwakho kukuthatha i-1,000 (25 mcg) ukuya kwi-4,000 IU (100 mcg) yonke imihla.

Isishwankathelo: Nangona kunjalo
kunokwenzeka ukuba uthathe ivithamin D eninzi kakhulu, ityhefu ayinqabile, nangaphezulu kokukhuselekileyo
Umda ophezulu we-4,000 IU. Oko kwathethi, ukusebenzisa ngaphezulu kwesi sixa kunokubonelela
Akukho sibonelelo songezelelweyo.

Umgca osezantsi

Ukufumana i-vitamin D eyaneleyo ekukhanyeni kwelanga kunye nokutya kuyimfuneko kwimpilo efanelekileyo.

Inceda ukugcina amathambo asempilweni, inceda amajoni akho omzimba kwaye inokunciphisa umngcipheko wezifo ezininzi eziyingozi. Ukanti ngaphandle kokubaluleka kwayo, abantu abaninzi abafumani vithamini D yaneleyo.

Ukongeza, abantu abadala, abantu abanesikhumba esimnyama, abo bahlala kude neikhweyitha kunye nabantu abangakwaziyo ukufunxa ngokufanelekileyo amanqatha baneemfuno eziphezulu zokutya ivithamin D.

Iingcebiso zangoku zicebisa ukusebenzisa i-400-800 IU (10-20 mcg) yevithamini D ngosuku.

Nangona kunjalo, abantu abadinga ivithamin D engaphezulu banokutya ngokukhuselekileyo i-1,000-4,000 IU (25-100 mcg) yonke imihla. Ukuchitha ngaphezulu koku akuchazwanga, njengoko kungadibananga naziphi na izibonelelo zempilo ezongezelelweyo.