Vitamini D is vitamin inogadzirisa mafuta. Inowanikwa mumhando ina dzakasiyana: cholecalciferol, calcifediol, calcitriol, uye ergocalciferol.
Cholecalciferol: Iyi fomu inonziwo vitamin D3, uye yakagadzirwa kubva muhushutori mumuviri wako apo ganda rako rinoratidzika kune ultraviolet chiedza. Kune vazhinji vedu, zvinotora maminitsi mashanu kusvika makumi matatu ekubuda kwezuva kwemazuva maviri vhiki imwe neimwe kuita huwandu hwakawanda hwevhitamini D kunyange hunosiyana zvichienderana nemamiriro ekunze uye nguva yegore.
Cholecalciferol haisi biologically inoshanda; inofanirwa kufamba neropa rako kusvika kuchiropa uko inoshandurwa kuva imwe mavhithamini D anonzi calcifediol.
Calcifediol: Utarisiko hwe vitamini D hunonzi 25-hydroxyvitamin D kana calcifediol. Ndiwo maitiro e vitamin D ayo anoyera muongororo yeropa kana mupi wehutano wako wehutano achida kuziva kana iwe une zviratidzo zvekushaiwa kwe vitamini D. Kana ma calcidiol yako ari pasi, iwe ungasave uri kuita mavitamini D akakwana, izvo zvinogona kutungamirira kugadzirisa uye kuderedza mapfupa ako. Muvana, izvi zvinonzi rickets uye kuvanhu vakuru, inonzi osteomalacia. Osteomalacia inogona kukonzera osteoporosis.
Calcitriol: Itsvo dzako dzinotora calcifediol uye dzinoshandura iyo kuhuwandu hwemavitamini D inonzi bio-hydroxyvitamin D, kana calcitriol. Iko maramisi D anosimudzira kudya kwekasiki uye inobatsira kuenzanisa mazinga eropa.
Izvo zvinewo basa mumasero ezvisikwa kukura uye musinga uye musimba basa. Calcitriol inofanirwawo kuti ive neutano hwakanaka uye inogona kubatsira kuderedza kupisa. Muviri wako unotarisa mazinga ako eropa e calcitriol zvakanyatsonaka, saka haisi fomu yakakodzera yekuedza kana kutarisa kushayikwa kwevitamini D.
Ichokwadi, ma calcitriol mazinga anogona kuramba akajairika apo maverengi e calcifediol anotanga kudonha.
Ergocalciferol: Vitamin D2, kana ergocalciferol, yakafanana necholecalciferol, asi iyo inowanikwa mavitamini D inogadzirwa mumiti. Chiropa chako chinogona kushandura ergocalciferol kusvika ku calcifediol. Hauna kutendeuka ku calcidiol zvakanyatsonaka secholecalciferol, asi inoratidzika se yakakwana yekushandiswa sekuwedzera kwekudya .
Ndeipi Mavitamini D Anobva Kubva?
Vitamini D haisi kuwanikwa muzvokudya zvakawanda kunze kwekuti yakasimbiswa , yakadai semukaka, yogurt, mukaka we soy uye zvingwa zvekudya zvokudya zvekudya. Zvishoma zvishoma zvevhitamini D zvinowanika mune hove dzine mafuta uye chiropa chechipfuwo.
Muviri wako unopa vitamini D apo ganda rako rinotarisana nemirairo yeV ultraviolet B (UVB) muzuva. Maminitsi mashanu kusvika pamakumi matatu ekuzarura ganda riri kumeso ako, maoko, shure kana makumbo (pasina shisi yezuva) kaviri vhiki imwe neimwe yakwana.
Asi, kuwedzereka kwezuva kune ngozi yekenza yemaperembudzi, saka unofanira kushandisa shisi yezuva pashure pemaminitsi mashomanana muzuva, kunyange pamasikati kana masikati.
Kuwanda kwekutsvaga kunobvawo kune nguva yegore. Munyika yekuchamhembe hemisphere, maziso eVB anonyanya kuoma mukati memwedzi yezhizha uye asinganyanyi kunetseka mumwedzi yechando. Zvechokwadi, kana iwe uchigara kuchamhembe kwe-42-degree latitude, iwe uchava nenguva yakaoma kuwana nguva yakakwana yokubuda kwezuva kubva munaNovember kusvika February.
Fungidzira mapu eNorth America. Kana iwe uchigara kuchamhembe kune rwonzi rwakatorwa pamepu inobva kuchamhembe kwemuganhu weCalifornia kusvika kuBoston, Massachusetts, iwe uchada kuwedzera huwandu hwevhitamini D kubva pane zvokudya zvaunodya (kana kubva kune zvimwe zvinovaka) mukati memwedzi yechando, kunyange iwe uchiita enda kunze kwemazuva ose.
Kuwedzera kwemavara eVB kunowedzerwawo nemakore uye kusvibiswa. Mavhinga eVB haazofambi negirazi saka kugara pedyo nehwindo hazvizokupi zuva rakakwana kuti riite vitamini D.
Sei Unoda Vitamini D?
Muviri wako unoda vitamini D kuti uwane uye ushandise calcium , iyo inoita kuti mapfupa nemeno ako zvive nesimba, uye zvinokosha kuti zvive zvakakwana kuvhara ropa uye musimba uye nerve.
Kushaya simba kwevhitamini D kunogona kuitika kana iwe usingakwanisi kuwanika zuva, kana itsvo dzako dzisingakwanisi kutora fomu yekuchengetedza kune mafomu akashanda, kana kana iwe usingakwanisi kutora vitamin D kubva pamatambudziko ane chirwere chako chekudya. Kushaikwa kwemavhitamini D kusingaperi kunotungamirira kumapfupa uye zvirwere zvakaderera zvinonzi rickets muvana uye osteomalacia muvanhu vakuru.
Sangano reNational Academy of Sciences, Engineering uye Medicine, Health and Medicine Division rinogadzira zuva rega roga rekudya inowedzera mavitamini nemaminera. Kunyange zvazvo chiedza chezuva chiri chekutanga, IOM inogadza zuva rega rega zvokudya zvevhitamini D izvo zvinoenderana nezera. Ndizvo zvakafanana kune varume nevakadzi.
Aya maDCI anomiririra mari inodiwa nemunhu ane hutano, saka kana uine hurongwa hwehutano, unofanira kubvunzurudza mutano wako wehutano.
Dietary Reference Intakes
- Kusvika kusvika makore makumi manomwe: 600 Kubatanidza Munyika Yose (IUs) pazuva
- Makore 71 nekure: 800 IUs pazuva
Zvidzidzo zvekucherechedza zvinoratidza kuti kuva nehuwandu hwemavhitamini D kunogona kuwirirana nehuwandu hwehutano hwekenza, multiple sclerosis, chirwere cheshuga uye kuwedzerwa kweropa.
Asi kusvika ikozvino, kutora zvinowedzera nemafungiro ekubata mamiriro ezvinhu aya hazvina kuonekwa kuti inobatsira.
Vitamini D zvinowedzera zvinogona kubatsira kune vamwe vanhu, kunyanya munguva yechando kana kune avo vanowanzorega kudzivirirwa kwezuva. Iwe unogona kusarudza kubva kumarudzi maviri, kana mavitamini D2 (ergocalciferol, chimiro chinowanikwa mumiti) kana vitamini D3 (cholecalciferol, iyo inowanikwa mumhuka). Mumuviri wako unogona kutora vitamin D3 zvishoma zviri nani D2, asi nyanzvi dzakawanda dzekutsvakurudza dzinoratidza kuti chero rudzi rwekupa huchakupa mavitamini D akakwana chero bedzi iwe uchitevera mazano pane mavara kana mazano kubva kuchiremba wako.
Chimwe che 2017 chidzidzo chakaongorora kushandiswa kwejusi kana makiki akasimbiswa nemaviri mavhitamini D akawana kuti vakadzi avo vakapiwa D3 mavo kwemavhiki gumi nemaviri vaifarira kuva nehuwandu hwesopa re vitamin D kana vachienzaniswa nevakadzi vakanga vatora D2, zvisinei nekuwedzera kwekutsvakurudza inodiwa kuti iite chero shanduko pane zvataurwa zvino.
Kutora maitiro makuru e vitamin D kuwedzera kwenguva yakawanda kunogona kuita kuti vitamin D inonyadzisa, saka Institute of Medicine yakatsunga zvinokwanisika kumusoro. Kushandiswa kwenguva refu kwemasero pamusoro pezviyero izvi zvinogona kukonzera maitiro ekugadzirisa anokwanisa kukonzera kukanganisa kwemwoyo, midzi yeropa, uye itsvo. Usashandisa maitiro makuru e vitamin D kuwedzera pasina kutaura nachiremba wako kutanga.
Kukanganiswa Kwemiganhu Yepamusoro
- Makore 1-3: 2500 IUs pazuva
- Makore 4-8: 3000 IUs pazuva
- Makore 9 nepamusoro: 4,000 IUs pazuva
Vitamini D inonyanyisa haigoni kubva ku vitamini D iyo muviri wako unoita apo ganda rako rinoratidzwa zuva.
> Sources:
> Tripkovic L, Wilson LR, Hart K, Johnsen S, de Lusignan S, et.al. "Kuwedzera kwezuva nezuva nemafuta 15 μg vitamin D2 zvichienzanisa ne vitamin D3 kuti kuwedzere nguva yechando 25-hydroxyvitamin D muhupenyu hwakanaka kuSouth Asia nevakadzi vatsvene veEurope: 12-wk randomized, placebo-controlled control-fortification trial." Am J Clin Nutriti. 2017 Jul 5. pii: ajcn138693. doi: 10.3945 / ajcn.116.138693.
> National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda."
> National Institute of Health, Office of Dietary Supplements. "Vitamin D - Health Professional Fact Sheet."