Vitamini D is vitamin inogadzikana ine mafuta inofanirwa kuva nehutano uye kuchengetedza mapfupa akasimba. Inonzi "vitamin D" yezuva, "vitamin D" inoumbwa apo ganda rinotarisana nemirairo yezuva uye rinowanikwa mune zvekudya zvinowedzera uye zvimwe zvokudya.
Overview
Kune miviri mikuru miviri ye vitamini D muvanhu. Vitamini D3 (cholecalciferol) ndiyo iyo yakagadzirwa mumuviri inopindirana nekusvibiswa kwezuva raSvivilet B.
Vitamini D2 (ergocalciferol) inogadzirwa mumiti. Mhando mbiri idzi dzinofanira kushandurwa muropa uye mafungiro kune mafomu anoshanda, 1,25 dihydroxyvitamin D, inoshandiswa mumuviri.
Health Benefits
Basa guru re vitamini D nderokubatsira muviri kuti uwane calcium uye phosphorus mudumbu duku. Calcium inodiwa kutsigira mapfupa emasitera (kuoma kwemapfupa), masero, uye nhengo dzakanaka uye musimba.
Vanhu vane vitamini D vanoshaya vanogona kukudziridza mapfupa akareruka, asina simba, uye ane simba, chiitiko chinonzi rickets muvana uye osteomalacia kuvanhu vakuru. Vitamini D inokurudzirwa nemakiriniki ehurumende kuti iite basa rekuenzanisa calcium uye phosphorus uye neutano hwemapfupa. Uyezve, pane nzvimbo dzakawanda dzezvivimbiso zve vitamin D yekutsvaga kupfuura mamwe marwadzo erwere.
1) Moyo Utano
Maererano neChirongwa Chekuchengetedza Kuongorora Kwehutano, iyo yakaongorora ropa revhitamini D mune varume vanoda kusvika 50 000 avo vakanga vakagwinya uye vakavatevera kwemakore gumi, varume vaiva vitamin D vakashaya kaviri vaigona kuva nekurwadziwa kwemoyo sevarume vakakwana vitamini D mazinga.
Kuwedzerwa ne 1 000 IU yevhitamini D, kana kuti yepamusoro yeva serum vitamini D mazinga, inogona kunge ine ngozi shoma shoma yehutano nehutano.
2) Kansa
Maererano neongororo yekuongorora uye yekuongorora mabhuku ekutanga, huwandu hwevhitamini D uye calcium kudya uye chimiro chingave chakabatanidzwa nekuderedza chirwere chekenza (zvikurukuru kanzira inorwara), kunyange zvazvo zvakaoma kuparadzanisa migumisiro yezviviri nekuda kwekuti nzira yevitamini D inokanganisa maitiro e-calcium .
Maererano nekutsvaga meta yakabudiswa muAmerican Journal of Preventative Medicine , avo vane huwandu hwakakwana hwevhitamini D vakanga vashoma pamatambudziko 50% ari pasi ekurwara kwekenza.
Chidzidzo chegore mana chakabudiswa muna 2007 chakaongorora kushandiswa kwe calcium (1,400-1,500mg zuva nezuva), vitamin D3 (1,100IU zuva rega rega) kana kuti placebo muvakadzi 1 179 vanopfuura 55. Vakadzi vakatora calcium ne vitamini D vakanga vasina ngozi marudzi ose ekenza akabatanidzwa, pamwe chete nevadzimai vane mazinga akakura e vitamin D pakutanga kwekudzidza. Hasi zvidzidzo zvose zvakave zvakanaka, seChikadzi cheHome's Health Initiative yakabudiswa muna 2006 haina kuwana kenza yemukenza yakaderera kune avo vakatora vitamini D (vitamin D kudya kwakaderera, pa 400UU pazuva).
3) Huru uye Flu
Utachiona hwehutachiona hunokonzera chirwere chikuru mumwedzi yechando, zvichiita kuti vamwe vatsvakurudzi vafungidzire kuti furuwenza inogona kuva yakabatana nemazinga e vitamini D. Vitamin D mazinga ari akaderera munguva yechando. Uyezve, zvidzidzo zvekucherechedza zvakawana kuti vanhu vane mazana ekudzivirira mavitamini D vane mikana yekuwana zvirwere zvekufema kana kuti vanoratidzira kuva nevekurumidza kutonhora kana kumusoro kwepurogiramu yekutapukirwa.
Chidzidzo chakabudiswa muAmerican Journal of Clinical Nutrition chakaongorora kushandiswa kwevhitamini D (1,200 zuva rega rega) kana kuti placebo mune vanenge vanenge 340 mumwedzi yechando.
Pashure pemwedzi mina, vatsvakurudzi vakawana kuti chiyero chefuruwenza yeA A chakanga chiri makumi mana kubva muzana kubva pasi kudarika boka re placebo, risina kusiyana kwakasiyana mukurwara kwechirwere cheB B.
4) Kuora Kukura
Uchapupu huripo pa vitamini D hwevanhu vakuru hwepamusoro-soro hunovhenganiswa. Maererano nekuongorora kwakabudiswa muNutrition Journal , 25mcg zuva rega rega mavhitamini D kwevhiki gumi nemaviri muvakadzi vanodarika uye vakawandisa vakanyora kuwandisa kwekukosha kwehuwandu hwemafuta kuenzaniswa nevaya vanotora placebo.
A 2013 kudzidza muna Clinical Nutrition yakaongororwa 4000IU ye vitamini D zuva nezuva pamwe nekudzivirira kudzivirira kwemavhiki gumi nemaviri uye yakakundikana kuwana kuchinja kukuru muhuwandu hwevaya vanotora vitamini D.
Zvimwe Zvokushandisa
- Kurapa kweAsteoporosis uye kurapa
- Multiple sclerosis
- Dental cavities uye kudzivirira zvirwere zvegum
- Fibromyalgia
- Mamiriro ezveganda zvinosanganisira psoriasis, acne, uye eczema
- Kuneta, kupera simba
- Pain (zvakadai sekurwadziwa kweparupa, kurwadziwa kwemabvi , kuora mwoyo)
- Matambudziko emafungiro evanhu anosanganisira kuora mwoyo, nguva yepfungwa chinokonzera
- Zvimwe zvirwere zvinokonzera chirwere cheshuga, rheumatoid arthritis, chirwere cheCrohn, ulcerative colitis
- Utachiona nechirwere chepfungwa
Vitamini D mune Zvokudya uye Zvimwewo
Chinhu chikuru chevhithamini D chinobva pakusununguka kune zuva. IAmerican Academy of Dermatology inopa zano kuti tinowana vitamini D kubva kune zvokudya uye zvinowedzera kuwedzera pane kuvharwa kweVV, nekuda kwekuda kwekenza yenguruve.
Vitamini D rakapfuma zvokudya zvinosanganisira mamwe marudzi emahove ane mafuta, akadai shering, mackerel, salmon, tuna, uye sardines. Mazai eji, cheese, uye chiropa chekudya zvinopa vithamini D zvishoma. Mushroom inopa hutamini D, nehowa dzakasvikirwa nehuipi hwe ultraviolet huchiwedzera mu vitamine D.
Kunyange zvazvo kune zvishomanana zvekudya zvinowanzova ne vitamini D, zvokudya zvakawanda zvinowanzosimbiswa ne vitamine D yakadai semukaka, zviyo zvekudya zvokudya zvekudya zvishoma, mukaka wejisi (nemimwe michina yemichero), yogurt, orange, uye margarine.
Vitamin D zvinowedzera zvinowanikwawo se capsules, gummies, liquid, kana mapiritsi. Cod yemafuta echiropa inoshandiswa zvakare. Vitamini D muzvigadziri kana muzvokudya zvinogadziridzwa zvinogona kuva vitamini D2 uye D3. Vitamini D3 (cholecalciferol) ndiyo fomu yakasarudzwa nekuda kwekushandisa zvakanaka mumuviri. Mukuwedzera kune zvisingabatsiri zvekuwedzera, multivitamines uye calcium zvinowedzera zvinopa vitamini D, asi mari yacho yakasiyana zvakanyanya saka zvakakosha kuverenga mavara.
Vanhu vanotevera mhuka yezvirimwa kana vegan vanofanira kutarisa zvinobva kune vitamini D muzvokudya zvakavakirirwa uye zvinowedzera; nepo vitamini D3 inowanzoonekwa kuti ndiyo inoshandiswa zviri nani, vitamin D3 inowanzochekwa kubva kumhuka (kunyanya mvere dzemakwai) asi vitamini D2 inobva mumiti yemichero. Vitamini D gummies inogonawo kuva negelatin.
Yakapiwa Intake
MuUnited States, Institute of Medicine's recommendations nokuda kwekudya kwevhitamini D , yakasunungurwa muna 1997, ndeyotevera:
- Kuberekwa kusvika makore makumi mashanu - 200 IU (5 mcg)
- Pakati pemakore 51 ne70 - 400 IU (10 mcg)
- Anopfuura makore 71 - 600 IU (15 mcg)
- Vakwegura uye vakadzi vanoyamwisa - 200 IU (5 mcg)
Zvakanakisisa mavitamini D zvinowanzoonekwa sepamusoro-soro, zvisinei, pamwe ne1 000 kusvika 2,000 IU (25-50mcg) yakakurudzirwa kuvanhu vakuru. Pane kukura kubvumirana kuti inongororwa inotoda inofanira kuongororwa zvakare, zvichienderana nehuchapupu huri kuwedzera hunoti kushayikwa kwevitamini D kwakapararira uye nekuda kwekutsvakurudza pane basa rakaoma revhitamin D mukudzivirira zvirwere zvakawanda.
Nemhaka yokuti kune zvakawanda zvinobva mavitamini D, nzira yakanakisisa yekuyera nayo mavhitamini D yehutano ndeyekuita kuti munhu aongorore kutarisa neropa remufomu unozivikanwa sa 25-hydroxyvitamin D. Kazhinji, mavhitamini D ari pasi pe 30nmol / L (12) ng / mL) yakanyanya kuderera kuti utano huve hutano uye hutano hutano. Mavhitamini D nhamba ye 50 nmol / L kana kumusoro inokwana vazhinji, kunyange zvazvo mavitamini D ari pamusoro pe 125 nmol / L (50 ng / mL) zvichida yakakwirira.
Iyo yakachengeteka yepamusoro ye vitamini D i1000-1,500 IU / zuva yevana, 2 500-3000 IU yevana 1-8 makore, uye 4,000 IU / zuva revana 9 nekuru, vakuru, vakadzi vane pamuviri uye vanonwisa.
Zvinokonzera Njodzi Nehutachiona hweVhitamin D
- Vanhu vane nguva shomanana yekudzivirira
Chiyero chevhitamini D chakaumbwa kubva pakusvibira kune zuva chinokanganiswa nemwaka uye chidimbu. Muzvizhinji, kumadokero kwemaguta akadai seBoston kana New York, hapana mawaniro eVB anokwana kuti aumbe vitamin D munguva yekudonha uye kwemwedzi yechando. Vanhu vanogara pamba, vakadzi vanopfeka nguo nepamusoro kufukidza zvikonzero zvechitendero, uye vanhu avo mabasa kana kuti maawa ekushanda vanogadzirisa kusvibiswa kwavo kwezuva zvinenge zvisingawani mazana akawanda e vitamin D kubva kunezuva. - Vanhu vanoshandisa suncreen
Kushandiswa kwezuva nezuva kunodzivirira kuumbwa kwe vitamin D, zvakare. Kunyange sunscreen ine SPF ye8, chiyero chinowanikwa mumafuta akawanda ezuva nezuva, chinogona kuderedza zvikuru maitiro e vitamin D. Mune imwe tsvakurudzo yekuongorora, inenge hafu yevanhu muCpensfield, Illinois, avo vaigara vachipfeka bhenekeri panguva iri kunze vakanga vane uwandu hwevitamini D. - Vanhu vane ruvara rweganda guru
Vanhu vane ganda rakasviba vane melanin yakawanda, iyo pigment inopa ganda ruvara rwayo. Melanin inobata mazai e UV, izvo zvinoderedza kukwanisa kweganda kubereka vitamini D. Kana kuwedzera kweganda mumapfupa evanhu, zvinonyanya kukosha ndeyekuti anodya vitamini D. - Vanhu vakwegura
Vanhu vakwegura vari pangozi yakakura yekushaiwa kwevitamini D, sezvo kukwanisa kubereka vitamin D kunopera nezera. Kutaura zvazviri, vitamini D inowanikwa mumatambudziko akwegura ave akawanikwa ari anenge makumi matatu kubva muzana ematunhu akawanikwa muvanhu vakuru. Zvinotarirwa kuti vanopfuura 50% vevanhu vakuru vanopfuura makore makumi mashanu muUnited States neEurope vari panjodzi yekushaikwa kwe vitamin D. Chimwe chidzidzo chakawana kuti muBoston pakuguma kwezhizha, 30% yevatsvene, 42% yeApanican, uye 84% veAfrica -America vaiva nehutera hwe vitamin D.
- Vanhu vasingakwanisi kunyatsowana mafuta (mafuta malabsorption)
Vitamini D inoda mafuta ezvokudya kuitira kuti igare mumukati muduku. Vanhu vane mamiriro ezvinhu anokonzera mafuta marbsorption, akadai se cystic fibrosis, chirwere chechiliac, chirwere cheCrohn, Chirwere chechirwere, uye chirwere chechirwere chisingaverengeki, chinowanzoita kuti vitamin D isakundikana. Vanhu vane zvirwere zvetsvo vangave vasina kukwanisa kutendeuka mavitamini D kune mafomu ayo. - Vanhu avo vanorema
- Vana vacheche ndivo vanonyatsotevedza
Vitamin D zvinoda vana vacheche hazvikwanisi kusangana nemukaka wemukaka wevanhu uri woga. Tsvaga chiremba wevana vako vasati vashandisa vitamini D kuwedzera mucheche.
Caveats
Vitamini D is vitamin inogadzirisa mafuta. Izvi zvinoreva kuti, kana ichidyiwa zvakanyanya, inogona kuvaka mumuviri uye inokonzera zviratidzo zvinopisa, kusiyana nemavhitamini C uye mamwe mavhithamini anogadzikana mumvura. Nemhaka yekuvakwa kwayo kunonoka, zvinogona kutora mwedzi yakawanda kana makore vasati vasvibiswa.
Zvakawanda mavitamini D zvinogona kukonzera kukwirira kwe calcium muropa (hypercalcemia), izvo zvinogona kutungamirira ku calcium inowedzera mumapundu akaoma akaita semapapu kana mwoyo, kuvhiringidzika, kuora kwepvo, mafungiro emagetsi, kushungurudza, kusuruvara, kuvhiringidzwa, kurasikirwa , uye kusava nenzara.
Kusanganiswa kwevhitamini D uye calcium hazvifaniri kutorwa ne thiazide diuretics nokuti inogona kutungamirira kune kuwedzera kaccium mumuviri. Vanhu vanotora calcium-channel blockers havafaniri kutora vitamini D ne calcium, kunze kwekunge pasi pekuongororwa kwachiremba, nokuti inogona kupindira nemigumisiro yemishonga.
Mishonga yekudzivirira gadziriro uye rifampin (nokuda kwechirwere chetachiona) inogona kuderedza mavhitamini D mazinga.
Vanhu vane hutsika hwepathyathy hunove vari pangozi yakakwirira yepamusoro yea calcium mazinga pavanotora vitamini D.
Steroid, marashi, uye cholesterol-kuderedza zvinodhaka zvinogona kuderedza huwandu hwevhitamini D mumuviri wako unogona kutora. Zvakakodzera, vitamini D inofanira kutorwa maawa akawanda asati apedza kana kuti apedza kudya madhiragi aya.
Uyewo chengetedza mupfungwa kuti kuchengetedzwa kwezvokuwedzera mumadzimai ane pamuviri, vanaamai vanoyamwisa, vana, uye avo vane mishonga yezvoutano kana vari kutora mishonga haisati yasimbiswa. Iwe unogona kuwana mazano ekushandisa zvidimbu, asi kana uri kufunga nezvekushandiswa kwevhitamini D kuwedzera, taura nemutungamiriri wako wekutanga anotarisira kutanga. Kuzvibata nemamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
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