Lulungele ntoni uVitamin D Ubisi?

Umxholo

• Vitamin D iimfuno
• Kutheni ubisi longezwe ivithamin D
• Izibonelelo zeVitamin D
• Ngamana unganciphisa umngcipheko wesifo sentliziyo
• Ngamana unokunciphisa umngcipheko womhlaza
• Vitamin D kunye nezifo ezizimele
• Isixa sevithamini D kubisi
• Umgca wezantsi

Xa uthenga ibhokisi yobisi, unokuqaphela ukuba ezinye iibrand zikwimeko engaphambili kwelebheli eziqulathe ivithamin D.

Ngokwenyani, phantse lonke ubisi lweenkomo olungagalelwanga, kunye nezinye iimveliso zobisi, zinevithamin D eyongeziweyo. Kuyafuneka ukuba kudweliswe kwileyibhile yezithako kodwa hayi ngaphambili ngaphambili ebhokisini.

I-Vitamin D inezibonelelo ezininzi ezibalulekileyo kwezempilo, kwaye ukusela ivithamin D ubisi oluqinileyo yindlela elula yokunceda ukuhlangabezana neemfuno zakho.

Eli nqaku lijonga ukuba kutheni uninzi lobisi longeze ivithamin D kwaye kutheni kunokuba kulunge kuwe.

Vitamin D iimfuno

Ixabiso elinconywayo lemihla ngemihla (i-DV) le-vitamin D ngama-800 eiyunithi zamazwe aphesheya (IU), okanye i-20 mcg ngemini kubo bonke abantu abadala kunye nabantwana abangaphezulu kweminyaka emi-4 ubudala. Kubantwana abaneminyaka eyi-1-3, yi-600 IU okanye i-15 mcg ngosuku (1).

Ngaphandle kweentlanzi ezinamanqatha njenge salmon, equlathe i-447 IU kwi-3-ounce (85-gram), ukutya okumbalwa kunemithombo efanelekileyo ye vithamin D. Endaweni yoko, uninzi lwe vithamin D lwenziwa emzimbeni wakho xa ulusu lwakho lubonakalisiwe. elangeni (2).

Uninzi lwabantu aluhlangabezani neengcebiso zevithamini D. Ngapha koko, olunye uphononongo lufumanise ukuba ama-25% abantu baseCanada abahlangabezani neemfuno zabo ngokutya kuphela ().

Abantu abahlala kwimimandla esemantla apho ilanga linqunyelwe khona ebusika, kunye nabo bangachithi ixesha elininzi elangeni, bahlala benamazinga egazi asezantsi e-vitamin D (,).

Ezinye izinto, njengokutyeba kakhulu okanye ukutyeba kakhulu, ukungasebenzi emzimbeni, kunye nokutshintsha okuthile kwemfuza, kunokukubeka emngciphekweni wokuba namanqanaba asezantsi e-vitamin D ().

Ukuthatha isongezelelo kunye nokutya okuqinileyo okufana nobisi lwevithamin D ziindlela ezilungileyo zokunyusa ukutya kwakho kunye nenqanaba legazi levithamini D.

Ufumana ivithamin D elangeni kunye nokutya kwakho. Nangona kunjalo, abantu abaninzi abayifumani imali ekucetyiswa ngayo kukutya kwabo. Ukutya ukutya okuqinileyo okufana nobisi lwevithamin D kunokunceda ukuvala umsantsa.

Kutheni ubisi longezwe ivithamin D

Kwamanye amazwe, kubandakanya iCanada neSweden, ivithamin D yongezwa kubisi lweenkomo ngokomthetho. E-United States, ayigunyaziswanga, kodwa abavelisi abaninzi bobisi bayayongeza ngokuzithandela ngexesha lokulungisa ubisi ().

Yongezwe kubisi lweenkomo ukusukela ngeminyaka yoo-1930 xa umkhuba wawuphunyezwa njengelinge lezempilo loluntu lokunciphisa iirickets, ezibangela ukukhula kwamathambo okungalunganga kunye neziphene ebantwaneni ().

Ngelixa ubisi lungenayo ngokwendalo ivithamin D, ngumthombo olungileyo wecalcium. Ezi zondlo zimbini zisebenza kakuhle kunye, njengoko ivithamin D inceda ukufunxeka kwecalcium emathanjeni akho, oko kuyanceda ukuwomeleza.

Umdibaniso wecalcium kunye novithamini D ukwanceda ukuthintela nokunyanga i-osteomalacia, okanye amathambo athambileyo, ahamba neerickets kwaye anokuchaphazela abantu abadala (,).

Ukutya kunye noLawulo lweeDrug (i-FDA) ivumela abavelisi ukuba bongeze ukuya kuma-84 IU nge-ounces eziyi-3.5 (100 grams) zevithamini D3 kubo bobabini ubisi lweenkomo kunye nezinye iindlela zobisi ().

Ukusela ubisi lwevithamin D kwonyusa inani labantu abafumana ivithamin D kwaye kuphucula amanqanaba evithamini D egazini ().

Izifundo eFinland, apho ubisi lwevithamin D lwalunyanzelekile ukusukela ngo-2003, kwafunyaniswa ukuba i-91% yabaseli bobisi banamanqanaba e-vitamin D ngaphezulu okanye ngaphezulu kwe-20 ng / ml, ethathwa njengeyaneleyo ngokwe-Institute of Medicine (,).

Ngaphambi komthetho wokuqiniswa, yi-44% kuphela eyayinamanqanaba aphezulu e-vitamin D (,).

Ubisi lweVitamin D luyonyuswa kunye nevithamini D ngexesha lokulungiswa. Le vithamini yongezwa kuba isebenza ngecalcium elubisini ukomeleza amathambo akho. Ukusela ubisi lwevithamin D kunokunceda ekunyuseni amanqanaba akho e-vitamin D.

Izibonelelo zeVitamin D

Ukusela ubisi oluqukethe zombini i-calcium kunye nevithamin D kuyacetyiswa njengendlela yokomeleza amathambo akho kunye nokukhusela iirickets kunye ne-osteomalacia ().

Nangona kunjalo, izifundo ezinkulu azibonisi ukuba iyanceda ukuthintela i-osteoporosis, ebonakaliswa kukuncipha kwamathambo, okanye ukwaphuka kwamathambo kubantu abadala (,).

Okwangoku, ukuba namanqanaba aphezulu evithamini D kunxulunyaniswa nezibonelelo zezempilo ezibalulekileyo-kwaye zandiswa ngaphaya kokuphuculwa kwempilo yethambo.

I-Vitamin D iyafuneka ekukhuleni kweseli ngokufanelekileyo, ukusebenza kwentliziyo kunye nemisipha, kunye nenkqubo yomzimba yokuzikhusela esempilweni. Ikwayanceda ukunciphisa ukudumba, ekucingelwa ukuba kunegalelo kwiimeko ezinjengesifo sentliziyo, isifo seswekile, izifo ezizimele kunye nomhlaza (2).

Izifundo ezithelekise amanqanaba e-vitamin D kunye nomngcipheko wesifo zibonisa ukuba ukuba namanqanaba asezantsi egazi levithamini kunxulunyaniswa nomngcipheko ophezulu wezifo ezininzi ezinganyangekiyo, ngelixa amanqanaba afanelekileyo okanye aphezulu kubonakala ngathi akhokelela kumngcipheko ophantsi ().

Ngamana unganciphisa umngcipheko wesifo sentliziyo

Umngcipheko omkhulu wesifo sentliziyo liqela leemeko ezaziwa njenge-metabolic syndrome. Kubandakanya uxinzelelo lwegazi oluphezulu, ukunganyangeki kwe-insulin, ubunzima besisu obungaphezulu, i-triglycerides ephezulu, kunye ne-cholesterol esezantsi ye-HDL (elungileyo).

Abantu abanamanqanaba aphezulu evithamini D bathambekele ekubeni nesifo se-metabolic syndrome kunye nomngcipheko ophantsi wesifo sentliziyo ().

Ukongeza, amanqanaba aphezulu evithamini D adityaniswa kwimithambo yegazi esempilweni ().

Isifundo kubantu abaphantse babe li-10 000 bafumanisa ukuba abo bafumana ivithamin D engaphezulu kwizongezo okanye ukutya-kubandakanya ubisi oluqinisiweyo-babenamanqanaba aphezulu egazi levithamini, ukuqina okuncinci kwimithambo yabo, kunye noxinzelelo lwegazi olusezantsi, i-triglyceride, kunye namazinga e-cholesterol ().

Ngamana unokunciphisa umngcipheko womhlaza

Kuba ivithamin D idlala indima enkulu kukwahlulwa kweseli esempilweni, ukukhula, kunye nokukhula, kucingelwa ukuba inokudlala indima ekuthinteleni ukukhula kweeseli zomhlaza.

Uphando olujonge amanqanaba e-vitamin D kunye nomngcipheko womhlaza kuma-2,300 abasetyhini abaneminyaka yobudala engama-55 bafumanise ukuba amanqanaba egazi angaphezulu kwe-40 ng / ml adityaniswa nomngcipheko ophantsi wama-67% wazo zonke iintlobo zomhlaza ().

Ngaphaya koko, oososayensi base-Australia abalandela abantu abadala abangama-3,800 kwiminyaka engama-20 bafumene isibonelelo esifanayo somhlaza wamabele kunye nekholon, kodwa hayi zonke iintlobo zomhlaza ().

Nangona ezi zifundo bezijonga kuphela kumanqanaba e-vitamin D hayi indlela eyafunyanwa ngayo i-vitamin, uphononongo lwezifundo eziphanda unxibelelwano phakathi kobisi lobisi kunye nomhlaza zafumanisa ukuba lukhuselekile ekuchaseni umbala, isinyi, isisu nomhlaza webele ().

Vitamin D kunye nezifo ezizimele

Amanqanaba asezantsi e-vitamin D ahlala ejongwa kwabo banezifo ezisebenza gwenxa, kubandakanya: ()

• Hashimoto's thyroiditis
• irheumatoid Arthritis
• isifo sokugubhuka
• inkqubo lupus erythematosus
• uhlobo lweswekile 1
• Psoriasis
• Isifo sikaCrohn

Akucaci nokuba amanqanaba asezantsi aqala okanye ziziphumo zesifo sokuzimela, kodwa olunye uphando lubonisa ukuba ukufumana ivithamin D engakumbi ekutyeni kwakho kunokunceda ukunqanda okanye ukulawula le miqathango.

Into enomdla kukuba, olunye uphando kuhlobo 1 lweswekile lubonisa ukuba abantwana abafumana ivithamin D engakumbi ebomini basemngciphekweni ophantsi wale meko ().

Ukongeza, ukuthatha idosi yokuncedisa ivithamin D kubonisiwe ukuphucula iimpawu kunye nokucothisa ukuqhubela phambili kwezifo ezizimele njenge-psoriasis, sclerosis, isifo samathambo kunye nesifo se-thyroid (,,,).

Ukongeza ekuncedeni ukugcina impilo yethambo, ivithamin D idlala indima ebalulekileyo emzimbeni wakho. Ukufumana ivithamini D engakumbi kubisi oluqinileyo okanye eminye imithombo kunokunceda ukunciphisa umngcipheko wesifo sentliziyo, umhlaza kunye nezifo ezizimele.

Isixa sevithamini D kubisi

Ubukhulu becala, ubisi kunye nobisi olusekwe kwizityalo eziqiniswe ngevithamin D ziqulathe amanqanaba afanayo evithamini.

Apha ngezantsi kunikwe inani levithamini D kwikomityi enye (237-ml) yeentlobo ezahlukeneyo zobisi (,,,,,,,,,,,,)):

• ubisi lonke (luqinisiwe): I-98 IU, iipesenti ezingama-24 ze-DV
• 2% ubisi (luqinisiwe): I-105 IU, iipesenti ezingama-26 ze-DV
• 1% ubisi (luqinisiwe): I-98 IU, iipesenti ezingama-25 ze-DV
• ubisi olungafakwanga (luqinisiwe): 100 IU, 25% ye-DV
• ubisi lweenkomo eluhlaza: Landa izixa, 0% ye-DV
• Ubisi lomntu: I-10 IU, 2% ye-DV
• Ubisi lweebhokhwe: I-29 IU, iipesenti ezisixhenxe ze-DV
• Ubisi lwesoya (luqinisiwe): I-107 IU, i-25% ye-DV
• Ubisi lweamangile (luqinisiwe): I-98 IU, iipesenti ezingama-25 ze-DV
• ubisi olungafakwanga: 0 IU, 0% ye-DV

Ubisi olungafakwanga ivithamin D, kunye nobisi lwebele lomntu, ziphantsi kakhulu kwi-vitamin, ngoko ke abo basela la mabisi angaxolanga kufuneka bazame ukufumana ivithamin D yabo kwintlanzi enamafutha okanye isongezelelo.

Umngcipheko wokufumana ivithamin D eninzi kakhulu kubisi olunqatyisiweyo uphantsi kakhulu.

I-Vitamin D ityhefu yenzeka xa ngaphezulu kwe-150 ng / ml yesondlo ekhoyo egazini lakho, eyenzeka kuphela kubantu abathatha idosi ephezulu yevithamin D kwifom yokuncedisa ixesha elide ngaphandle kokujonga amaqondo egazi rhoqo ().

Lonke ubisi olucutshungulweyo lobisi kunye neendlela ezininzi zobisi ziyaqiniswa malunga ne-100 IU ye-vitamin D ngokusebenza. Ubisi oluhlaza alunanto longezwa kulo, ngenxa yoko ngokwemvelo luphantsi kakhulu ku-vitamin D.

Umgca wezantsi

Ngelixa ingengabo bonke abavelisi bobisi abadwelisa njalo kwileyibhile engaphambili, phantse lonke ubisi olucutshungulwayo lucetyiswa ngevithamini D.

E-United States, akunyanzelekanga ukuba uyongeze kubisi, kodwa uninzi lwabavelisi longeza malunga ne-100 IU ye-vitamin D kwikomityi enye ye-1 (237-ml) esebenza. Amanye amazwe afana neCanada ayalela ukuba ubisi luqiniswe.

Ukusela ivithamin D kunokunceda ekunyuseni amanqanaba akho e-vithamini, ebalulekileyo kwimpilo yethambo.Kwaye kunokunciphisa umngcipheko wokugula okungapheliyo, kubandakanya isifo sentliziyo, umhlaza kunye neemeko zokuzimela.