Vhitamini D

Vhitamini D ine mafuta-akanyunguduka vhitamini. Mafuta anonyungudika nemafuta anochengetwa munyama yemafuta.

Vitamin D inobatsira muviri kutora calcium. Calcium uye phosphate mamineral maviri aunofanirwa kuve nawo akajairwa mapfupa kuumbwa.

Muhudiki, muviri wako unoshandisa izvi zvicherwa kuburitsa mapfupa. Kana iwe ukasawana calcium yakakwana, kana kana muviri wako usingatore calcium yakakwana kubva pane zvaunodya, kugadzirwa kwemabhonzo uye mapfupa emapfupa anogona kutambura.

Kushomeka kweVitamin D kunogona kutungamira ku osteoporosis muvakuru kana marickets muvana.

Muviri unogadzira vhitamini D kana ganda rakanangana nezuva. Ndokusaka inowanzonzi "sunshine" vhitamini. Vanhu vazhinji vanosangana nezvimwe zvevhitamini D yavo inoda nenzira iyi.

Zvishoma zvishoma zvekudya zvakasikwa zvine vhitamini D. Nekuda kweizvozvo, chikafu chakawanda chakasimbiswa ne vhitamini D. Zvakasimbiswa zvinoreva kuti mavitamini akawedzerwa kuchikafu.

Hove dzakakora (senge tuna, salmon, uye mackerel) ndedzimwe dzezvakanyanya kunaka vhitamini D.

Mombe chiropa, chizi, uye mazai eji zvinopa hushoma.

Howa hunopa vhitamini D. Humwe hwowa hwaunotenga muchitoro hune vhitamini D yakakwira nekuti yakafumurwa nemwenje weultraviolet.

Mazhinji mukaka muUnited States akasimbiswa ne400 IU vhitamini D pakota. Kazhinji yenguva, chikafu chakagadzirwa kubva mumukaka, senge chizi uye ayizi kirimu, hazvina kusimbiswa.

Vitamin D inowedzerwa kune akawanda zviyo zvemangwanani. Inowedzerwawo kumamwe mabhureki ezvinwiwa zve soy, muto weorenji, yogati, uye majarini. Tarisa uone paneli rechokwadi pane iyo chikafu chikafu.

ZVOKUDZIDZA

Zvinogona kuve zvakaoma kuwana vhitamini D yakaringana kubva kunowanikwa zvekudya chete. Nekuda kweizvozvo, vamwe vanhu vangangoda kutora vhitamini D yekuwedzera. Vitamini D inowanikwa mune zvinowedzera uye chikafu chakakomberedzwa chinouya nenzira mbiri dzakasiyana:

• D₂ (ergocalciferol)
• D₃ (cholecalciferol)

Tevera chikafu chinopa huwandu hwakafanira hwecalcium uye vhitamini D. Mupepeti wako anogona kukurudzira mwero wakakwira wevitamin D kana uine njodzi dze osteoporosis kana yakaderera vhitamini iyi.

Kuwanda kwevhitamini D kunogona kuita kuti ura hutore calcium yakawandisa. Izvi zvinogona kukonzera kukwirira kwecalcium muropa. Yakakwira ropa calcium inogona kutungamira ku:

• Calcium inoisa mune zvakapfava zvinyama senge moyo nemapapu
• Kuvhiringidzika uye kusagadzikana
• Kukuvadza kune itsvo
• Itsvo matombo
• Nausea, kurutsa, kuzvimbirwa, kusadya zvakanaka, kushaya simba, uye kuonda

Dzimwe nyanzvi dzakataura kuti maminetsi mashoma ezuva rakananga paganda rechiso chako, maoko, musana, kana makumbo (asina girazi rezuva) mazuva ese zvinogona kuburitsa chinodiwa chemuviri chevitamin D. Zvisinei, huwandu hwevitamini D hunoburitswa nezuva inogona kusiyanisa zvakanyanya kubva pamunhu kuenda kumunhu.

• Vanhu vasingagare munzvimbo dzine zuva vanogona kusakwanisa kuita vhitamini D yakakwana mukati menguva shoma muzuva. Mazuva ane makore, mumvuri, uye kuva nerima-ganda ganda rinoderedzawo huwandu hwevhitamini D iyo inogadzirwa neganda.
• Nekuti kusvibiswa nechiedza chezuva kune njodzi yekenza yeganda, kuratidzwa kweanopfuura maminetsi mashoma pasina girazi rezuva hakukurudzirwe.

Chiyero chakanakisa chevhitamini D yako chimiro kutarisa pamazinga eropa echimiro chinozivikanwa se25-hydroxyvitamin D. Mazinga eropa anotsanangurwa kungave nanograms pamamirilita (ng / mL) kana nanomoles pa litre (nmol / L), uko 0.4 ng / mL = 1 nmol / L.

Nhanho dziri pazasi makumi matatu nmol / L (12 ng / mL) dzakanyanya kuderera kune bone kana hutano hwakazara, uye nhanho dziri pamusoro pe125 nmol / L (50 ng / mL) dzinogona kunge dzakanyanya. Nhanho dze50 nmol / L kana pamusoro (20 ng / mL kana pamusoro) dzakakwanira vanhu vazhinji.

Iyo Yakakurudzirwa Dietary Allowance (RDA) yemavitamini inoratidza huwandu hwakawanda hwevhitamini yega yega vanhu vanhu yavanofanira kuwana zuva nezuva.

• Iyo RDA yemavhitamini inogona kushandiswa sezvinangwa zvemunhu wega wega.
• Yakawanda sei vhitamini yega yega yaunoda zvinoenderana nezera rako uye bonde. Zvimwe zvinhu, sekubata pamuviri uye hutano hwako, zvakakoshawo.

Vacheche (kudya kwakaringana kwevhitamini D)

• 0 kusvika kumwedzi 6: 400 IU (10 maikorofoni [mcg] pazuva)
• Mwedzi 7 kusvika ku12: 400 IU (10 mcg / zuva)

Vana

• 1 kusvika kumakore matatu: 600 IU (15 mcg / zuva)
• Makore mana kusvika masere: 600 IU (15 mcg / zuva)

Vana vakuru uye vakuru

• 9 kusvika 70 makore: 600 IU (15 mcg / zuva)
• Vakuru vanopfuura makore makumi manomwe: 800 IU (20 mcg / zuva)
• Kubata uye kuyamwisa: 600 IU (15 mcg / zuva)

Sangano reNational Osteoporosis Foundation (NOF) rinokurudzira muyero wepamusoro wevanhu vane makore makumi mashanu zvichikwira, 800 kusvika 1 000 IU yevhitamini D mazuva ese. Kumbira mubatsiri wako wehutano kuti ndeipi mari yakakunakira iwe.

Vitamin D chepfu inowanzoitika nguva dzose kubva pakushandisa zvakawandisa. Iyo yakachengeteka yepamusoro muganho wevhitamini D ndeiyi:

• 1 000 kusvika 1,500 IU / zuva revacheche (25 kusvika 38 mcg / zuva)
• 2 500 kusvika 3,000 IU / zuva revana 1 kusvika pamakore masere; makore 1 kusvika ku3: 63 mcg / zuva; makore 4 kusvika 8: 75 mcg / zuva
• 4,000 IU / zuva revana vane makore 9 zvichikwira, vakuru, uye vane pamuviri uye kuyamwisa vechidiki nevakadzi (100 mcg / zuva)

Imwe microgram ye cholecalciferol (D₃) yakafanana ne40 IU yevhitamini D.

Cholecalciferol; Vhitamini D3; Ergocalciferol; Vhitamini D2

• Vitamin D inobatsira
• Vitamin D kushomeka
• Vitamini D sosi

Mason JB, SL Booth. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 205.

National Osteoporosis Foundation webhusaiti. Chiremba wezvekiriniki ekudzivirira uye kurapwa kweosteoporosis. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Yakasvika munaNovember 9, 2020.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.