Iziphumo ezi-6 zeVithamini D.

Umxholo

• Ukuswela kunye nobutyhefu
• 1. Amanqanaba egazi aphakanyisiweyo
• 2. Amanqanaba aphezulu e-calcium egazi
• Izibonelelo eziyi-101: Vitamin D
• 3. Isicaphucaphu, ukugabha, nokungabi namdla wokutya
• 4. Intlungu yesisu, ukuqhina, okanye urhudo
• 5. Ukuphulukana nethambo
• 6. Ukusilela kwezintso
• Umgca wezantsi

Vitamin D kubaluleke kakhulu kwimpilo entle.

Idlala iindima ezininzi ekugcineni iiseli zomzimba wakho zisempilweni kwaye zisebenza ngendlela ebekufanele ukuba zisebenza ngayo.

Uninzi lwabantu alufumani vithamini D eyaneleyo, ngenxa yoko izongezo zixhaphakile.

Nangona kunjalo, kuyenzeka-nangona kunqabile-ukuba le vithamini yakhe kwaye ifikelele kumanqanaba anetyhefu emzimbeni wakho.

Eli nqaku lixoxa ngeziphumo ebezingalindelekanga ezi-6 zokufumana isixa esigqithisileyo sale vithamini ibalulekileyo.

Ukuswela kunye nobutyhefu

I-Vitamin D ibandakanyeka ekufunxeni i-calcium, ukusebenza komzimba, nokukhusela ithambo, umsipha kunye nentliziyo. Iyenzeka ngokwendalo ekutyeni kwaye inokuveliswa ngumzimba wakho xa ulusu lwakho luvezwa kukukhanya kwelanga.

Ukanti, ngaphandle kwentlanzi enamafutha, bambalwa ukutya okutyebileyo ku-vithamini D. Ngaphezu koko, uninzi lwabantu alufumani ilanga laneleyo ukuvelisa ivithamin D eyoneleyo.

Ke, ukusilela kuqhelekile. Ngapha koko, kuqikelelwa ukuba malunga ne-1 yezigidigidi zabantu kwihlabathi jikelele abafumani ngokwaneleyo le vithamini ().

Izongezo zixhaphake kakhulu, kwaye zombini ivithamin D2 kunye nevithamini D3 zingathathwa kwifom yokongeza. I-Vitamin D3 iveliswa ngokuphendula ekuvezweni lilanga kwaye ifumaneka kwiimveliso zezilwanyana, ngelixa i-vitamin D2 ivela kwizityalo.

I-Vitamin D3 ifunyenwe inyusa amanqanaba egazi ngaphezulu kwe-D2. Izifundo zibonise ukuba i-100 ye-IU nganye ye-vitamin D3 oyisebenzisayo ngosuku iya kuphakamisa amanqanaba e-vitamin D nge-1 ng / ml (2.5 nmol / l), kwi-average (,).

Nangona kunjalo, ukuthatha idosi ephezulu kakhulu yevithamini D3 ixesha elide kunokukhokelela kulwakhiwo olugqithisileyo emzimbeni wakho.

Ukunxila kweVitamin D kwenzeka xa amanqanaba egazi enyuka ngaphezulu kwe-150 ng / ml (375 nmol / l). Ngenxa yokuba ivithamini igcinwa kumanqatha omzimba kwaye ikhutshelwe kwigazi ngokuthe chu, iziphumo zetyhefu zinokuhlala iinyanga ezininzi emva kokuba uyeke ukuthatha izongezo ().

Ngokubalulekileyo, ityhefu ayiqhelekanga kwaye yenzeka phantse ngokukodwa kubantu abathatha ixesha elide, izongezo zedosi ephezulu ngaphandle kokujonga amanqanaba egazi.

Kuyenzeka ukuba ngokungazi utye kakhulu ivithamin D ngokuthatha izongezo ezinamanani aphezulu kakhulu kunokuba kudwelisiwe kwileyibhile.

Ngokwahlukileyo, awukwazi ukufikelela kumanqanaba aphezulu egazi ngokutya kunye nokuvezwa lilanga kuphela.

Apha ngezantsi kukho iziphumo ebezingalindelekanga ezi-6 eziphambili zevithamini D.

1. Amanqanaba egazi aphakanyisiweyo

Ukufumana amanqanaba afanelekileyo e-vitamin D egazini lakho kunokunceda ukukhusela ukukhuselwa komzimba kunye nokukhusela kwizifo ezinjenge-osteoporosis kunye nomhlaza (5).

Nangona kunjalo, akukho sivumelwano kuluhlu olufanelekileyo kumanqanaba afanelekileyo.

Nangona inqanaba likavithamini D elingu-30 ng / ml (75 nmol / l) liqwalaselwa njengelingeneyo, iBhunga likaVitamin D licebisa ukugcina amanqanaba angama-40-80 ng / ml (100-200 nmol / l) kwaye ithi nantoni na engaphezu kwe-100 ng / ml (250 nmol / l) inokuba yingozi (, 7).

Ngelixa inani elonyukayo labantu longeza ivithamin D, kunqabile ukuba ufumane umntu onamazinga aphezulu egazi ale vithamini.

Olunye uphononongo lwamva nje lujonge idatha kubantu abangaphezulu kwama-20 000 kwisithuba seminyaka elishumi. Kufumanise ukuba kuphela ngabantu abangama-37 abanamanqanaba angaphezu kwe-100 ng / ml (250 nmol / l). Mnye kuphela umntu onobungozi bokwenyani, kwi-364 ng / ml (899 nmol / l) ().

Kwimeko enye yokufunda, owasetyhini wayenenqanaba lama-476 ng / ml (1,171 nmol / l) emva kokuthatha isongezo esamnika i-vitamin D3 eyi-186,900 ngemini kangangeenyanga ezimbini (9).

Le yayiyinto ebalekayo Amaxesha angama-47 umda ophezulu okhuselekileyo okhuthazwayo ophakamileyo we-4,000 IU ngosuku.

Umfazi wangeniswa esibhedlele emva kokuba efikelwe kukudinwa, ukulibala, isicaphucaphu, ukugabha, intetho ekrwada kunye nezinye iimpawu (9).

Nangona kuphela iidosi ezinkulu kakhulu ezinokubangela ityhefu ngokukhawuleza, nkqu nabaxhasi abomeleleyo bezi zongezelelo bacebisa umda ophezulu we-10,000 IU ngosuku ().

Isishwankathelo Amanqanaba eVitamin D amakhulu kune-100
ng / ml (250 nmol / l) zithathwa njengezinobungozi. Iimpawu zetyhefu zinazo
Kuxelwe kumanqanaba egazi aphezulu kakhulu ngenxa ye-megadoses.

2. Amanqanaba aphezulu e-calcium egazi

I-Vitamin D inceda umzimba wakho ukuba uthathe i-calcium ekutyeni okutyayo. Ngapha koko, le yeyona ndima yakhe ibaluleke kakhulu.

Nangona kunjalo, ukuba ukutya i-vitamin D kugqithisile, i-calcium yegazi inokufikelela kumanqanaba anokubangela ukungathandeki kunye neempawu ezinobungozi.

Iimpawu zehypercalcemia, okanye amanqanaba aphezulu egazi calcium, zibandakanya:

• uxinzelelo lokugaya ukutya, njengokugabha, isicaphucaphu, kunye
  isisu esibuhlungu
• ukudinwa, isiyezi, nokudideka
• ukunxanwa ngokugqithiseleyo
• ukuchama rhoqo

Uluhlu oluqhelekileyo lwecalcium yegazi yi-8.5-10.2 mg / dl (2.1-2.5 mmol / l).

Kwimeko enye yokufunda, indoda esele ikhulile enesifo sengqondo esixhalabisayo eyafumana i-50,000 IU ye-vitamin D yonke imihla iinyanga ezi-6 yayilaliswa esibhedlele kaninzi ineempawu ezinxulumene namanqanaba aphezulu e-calcium ().

Kwesinye, amadoda amabini athathe i-vitamin D ngokungafanelekanga, ekhokelela kumanqanaba egazi e-calcium ye-13.2-15 mg / dl (3.3-3.7 mmol / l). Ngaphezulu, kuthathe unyaka ukuba amanqanaba abo aqheleke emva kokuba beyekile ukuthatha izongezo ().

Isishwankathelo Ukuthatha ivithamin D eninzi kunokubangela
ukufunxwa okugqithileyo kwecalcium, enokubangela uninzi olunokubakho
iimpawu eziyingozi.

Izibonelelo eziyi-101: Vitamin D

3. Isicaphucaphu, ukugabha, nokungabi namdla wokutya

Iziphumo ebezingalindelekanga ezininzi zevithamin D eninzi zinxulumene ne-calcium egazini.

Oku kubandakanya isicaphucaphu, ukugabha, kunye nokutya okungafanelekanga.

Nangona kunjalo, ezi mpawu azenzeki kuwo wonke umntu onamazinga aphezulu e-calcium.

Olunye uphononongo lwalandela abantu abali-10 ababephuhlise amanqanaba e-calcium emva kokuthatha i-vitamin D yedosi ephezulu ukulungisa ukusilela.

Abane kubo bafumana isicaphucaphu kunye nokugabha, kwaye abathathu kubo baphulukana nomdla wokutya ().

Iimpendulo ezifanayo kwiivithamin D megadoses ziye zaxelwa kwezinye izifundo. Elinye ibhinqa lafumana isicaphucaphu kunye nokwehla kobunzima emva kokuthatha isongezelelo esifunyenwe sinamaxesha angama-78 ngaphezulu ku-vitamin D kunokuba kuchaziwe kwileyibhile (,).

Ngokubalulekileyo, ezi mpawu zenzekile ekuphenduleni kwiidosi eziphezulu kakhulu zevithamini D3, ekhokelele kumanqanaba e-calcium amakhulu kune-12 mg / dl (3.0 mmol / l).

Isishwankathelo Kwabanye abantu, i-vitamin D ephezulu
unyango lufunyenwe lubangela isicaphucaphu, ukugabha, kunye nokungabikho komdla ngenxa
amanqanaba aphezulu egazi calcium.

4. Intlungu yesisu, ukuqhina, okanye urhudo

Intlungu yesisu, ukuqunjelwa, kunye norhudo zizikhalazo eziqhelekileyo zokugaya ukutya ezihlala zinxulumene nokunganyamezeli ukutya okanye isifo esiswini esinomsindo.

Nangona kunjalo, banokuba luphawu lwamanqanaba e-calcium aphakamileyo abangelwa kukunxila kwe-vitamin D ().

Ezi mpawu zinokwenzeka kwabo bafumana idosi ephezulu yevithamini D ukulungisa ukusilela. Njengakwezinye iimpawu, impendulo ibonakala iyodwa nokuba amanqanaba egazi e-vithamini D aphakamile ngokufanayo.

Kwimeko enye yokufunda, inkwenkwe yafumana iintlungu zesisu kunye nokuqunjelwa emva kokuthatha iilebhile ezingafunekiyo ze-vitamin D, ngelixa umntakwabo wafumana amanqanaba aphezulu egazi ngaphandle kwempawu ().

Kwesinye isiganeko sokufunda, umntwana oneenyanga ezili-18 ubudala owanikwa i-vitamin D3 engama-50 000 ye-I3 kangangeenyanga ezi-3 waba nohudo, iintlungu esiswini kunye nezinye iimpawu. Ezi mpawu zisonjululwe emva kokuba umntwana eyekile ukuthatha izongezo ().

Isishwankathelo Intlungu yesisu, ukuqhina, okanye
Urhudo lunokubangelwa ziidosi ezinkulu ze-vitamin D ezikhokelela kwi-calcium ephezulu
amanqanaba egazini.

5. Ukuphulukana nethambo

Ngenxa yokuba ivithamin D idlala indima ebalulekileyo ekufunxeni kwe-calcium kunye nethambo imetabolism, ukufumana ngokwaneleyo kubalulekile ekugcineni amathambo omelele.

Nangona kunjalo, i-vitamin D eninzi inokuba yingozi kwimpilo yethambo.

Nangona uninzi lweempawu zovithamini D ogqithisileyo zibangelwa kukuphakama kwegazi kwi-calcium, abanye abaphandi bacebisa ukuba ii-megadoses zingakhokelela kumanqanaba asezantsi e-vitamin K2 egazini ().

Omnye wemisebenzi ebalulekileyo ye-vitamin K2 kukugcina i-calcium emathanjeni nasegazini. Kukholelwa ukuba amanqanaba aphezulu e-vitamin D anokunciphisa umsebenzi we-vitamin K2 (,).

Ukukhusela ekulahlekelweni kwethambo, kunqande ukuthatha izongezo zevithamini D ezigqithileyo kwaye uthathe isongezelelo sevithamin K2. Ungatya nokutya okunevithamini K2, enje ngobisi oluncedwa ngengca kunye nenyama.

Isishwankathelo Nangona ivithamin D iyimfuneko
Ukufakwa kwecalcium, amanqanaba aphezulu kunokubangela ukulahleka kwethambo kuphazamise ivithamini
Umsebenzi weK2.

6. Ukusilela kwezintso

Ukutya kakhulu i-vitamin D rhoqo kukhokelela ekonzakaleni kwezintso.

Kwimeko enye yokufundwa, indoda yalaliswa esibhedlele ngenxa yokungaphumeleli kwezintso, amanqanaba aphezulu e-calcium egazini, kunye nezinye iimpawu ezenzekileyo emva kokufumana inaliti ye-vitamin D emiselwe ngugqirha wakhe ().

Ewe, uninzi lwezifundo zixele ukulimala okuphakathi kokumandundu kubantu abaphuhlisa ityhefu D (9,,,,,,).

Kwisifundo esinye kubantu abangama-62 abafumene inaliti yedosi ephezulu kakhulu yedosi, umntu ngamnye unengxaki yokusilela kwezintso- nokuba babenezintso ezisempilweni okanye isifo sesifo sezintso ().

Ukungaphumeleli kwezintso kunyangwa ngomlomo okanye nge-intravenous hydration kunye namayeza.

Isishwankathelo Ukufumana ivithamin D eninzi kunokukhokelela kwizintso
ukwenzakala kwabantu abanezintso ezisempilweni, kunye nabo banezintso
isifo.

Umgca wezantsi

I-Vitamin D ibaluleke kakhulu kwimpilo yakho iyonke. Nokuba ulandela ukutya okunesondlo, unokufuna izongezo ukufikelela kwinqanaba elifanelekileyo legazi.

Nangona kunjalo, kunokwenzeka ukuba nezinto ezininzi ezintle.

Qiniseka ukuthintela amathamo agqithisileyo evithamini D. Ngokubanzi, i-4,000 IU okanye ngaphantsi ngemini ithathwa njengekhuselekileyo, okoko nje ukuba kuhlolwe amaxabiso egazi.

Ukongeza, qiniseka ukuba uthenga izongezo kubavelisi abanesidima ukunciphisa umngcipheko wokudlula ngengozi ngenxa yeelebheli ezingafanelekanga.

Ukuba uthathe izongezo ze-vitamin D kwaye ufumana naziphi na iimpawu ezidweliswe kweli nqaku, nxibelelana noochwephesha ngokukhawuleza.