Vitamin D 101 - Iyo Yakadzama Yekutangisa YeMutungamiriri

Zvemukati

• Chii chinonzi Vitamin D?
• Chii Chinoita Muviri Wako?
• Zuva Ndiro Inobudirira Nzira Yekuwana Vitamin D
• Zvakanakisa Zvekudya Zvinyorwa
• Zviratidzo zvekushomeka
• Zvichida Hutano Hutano
• Iwe Unofanira Kutora Zvakawanda Sei?
• Gadzirira Zvimwe Zvako Zveutano
• Chii Chinoitika kana Iwe Ukanyanyisa?
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Vitamin D yakasiyana zvachose nemamwe mavitamini.

Muchokwadi, iyo steroid hormone inogadzirwa kubva kune cholesterol apo ganda rako rinoratidzwa kune zuva.

Nechikonzero ichi, vhitamini D inowanzo kunzi "vhitamini inopenya zuva."

Nekudaro, kuratidzwa kwezuva hakuwanzo kupa zvakakwana vitamini D, zvichiita kuti zvive zvakakosha kuti uzviwane kubva kune zvinowedzera kana kudya kwako.

Asi, zvishoma chete zvekudya zvine huwandu hwakakura hweiyo yakakosha vhitamini, uye kushomeka kwakajairika (,,).

Muchokwadi, dzakatenderedza 41.6% yehuwandu hweUS haina kukwana ().

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve vhitamini D.

Chii chinonzi Vitamin D?

Vitamin D is a fat-soluble vitamin, zvichireva kuti inopera mumafuta nemafuta uye inogona kuchengetwa mumuviri wako kwenguva yakareba.

Mafomu maviri makuru ekudya aripo ():

• Vhitamini D3 (cholecalciferol). Inowanikwa mune zvimwe zvekudya zvemhuka, sehove dzakakora uye mazai emazai.
• Vhitamini D2 (ergocalciferol). Inowanikwa mune mimwe michero, howa, uye mbiriso.

Pakati pezviviri, D3 (cholecalciferol) inoita kunge ingangoita zvakapetwa kaviri pakuwedzera huwandu hwevithamini D seD2 (ergocalciferol) (,).

Vitamini D iine mafuta-akanyungudika vhitamini ayo muviri wako unogona kuchengeta kwenguva yakareba. Pamhando mbiri huru - D2 uye D3 - iyo yekupedzisira inoshanda zvakanyanya mukusimudzira mavitamini D muropa rako.

Chii Chinoita Muviri Wako?

Vitamin D inoda kutora maviri matanho ekushandurwa kuti ive inoshanda (,).

Kutanga, inoshandurwa kuita calcidiol, kana 25 (OH) D, muchiropa chako. Iyi ndiyo fomu yekuchengetedza vhitamini.

Chechipiri, inoshandurwa kuita calcitriol, kana 1,25 (OH) 2D, kunyanya muitsvo dzako. Iyi ndiyo inoshanda, steroid-mahormone fomu vhitamini D.

Calcitriol inopindirana ne vitamin D receptor (VDR), iyo inowanikwa mune yega yega sero rimwe mumuviri wako (,).

Kana chimiro chinoshanda chevhitamini D chakasunga kune ichi chinogamuchira, chinoshandura kana kudzima magene, zvichitungamira kuchinjika mumasero ako. Izvi zvakafanana nemashandiro anoita mamwe mahormone steroid (,).

Vitamin D inokanganisa maseru akasiyana siyana ane chekuita nehutano hwepfupa. Semuenzaniso, inosimudzira kunwa kwecalcium uye phosphorus kubva mudumbu rako ().

Asi masayendisiti achangobva kuona kuti inoitawo basa mune dzimwe nzvimbo dzehutano, senge immune immune uye dziviriro kubva kugomarara (15).

Vitamin D inoshandurwa kuita calcidiol, fomu yekuchengetedza vhitamini, iyo inozoshandurwa kuita calcitriol, inoshanda steroid fomu. Calcitriol inosunga kune vhitamini D receptor mukati memasero ako, kuvhura kana kudzima majini.

Zuva Ndiro Inobudirira Nzira Yekuwana Vitamin D

Vitamini D inogona kugadzirwa kubva mucholesterol muganda rako kana ichinge yaratidzwa kune ultraviolet B (UVB) mwaranzi kubva kuzuva ().

Kana iwe uchigara munzvimbo ine zuva rakawanda, unogona kuwana vhitamini D yese yaunoda nekugeza zuva kakati pasvondo.

Ramba uchifunga kuti iwe unofanirwa kufumura chakakura chikamu chemuviri wako. Kana iwe uri kungofumura kumeso kwako nemaoko, iwe unozogadzira yakanyanya kushoma vhitamini D.

Zvakare, kana iwe ukaramba uri shure kwegirazi kana kushandisa sunscreen, iwe unozogadzira mashoma vitamini D - kana kusatomboita zvachose ().

Nekudaro, iwe unofanirwa kuve nechokwadi chekushandisa sunscreen kana uchigara muzuva kwenguva yakareba. Kupenya kwezuva kune hutano, asi kupisa kwezuva kunogona kukonzera kuchembera kweganda risati rasvika uye kukwidza njodzi yako yekenza yeganda (18,).

Kana iwe uchigara muzuva kwenguva yakareba, funga kuenda usina sunscreen kwemaminitsi 10-30 ekutanga - zvinoenderana nekunzwisisa kwako kune chezuva - wozoishandisa usati watanga kupisa.

Sezvo vhitamini D inochengetwa mumuviri wako kwemavhiki kana mwedzi panguva, iwe ungangoda apo neapo kupenya kwezuva kuti uchengete huwandu hweropa rako hwakaringana.

Izvo zvakati, kana iwe uchigara munzvimbo isina zuva rakaringana, kuwana vhitamini D kubva muzvikafu kana zvekuwedzera zvinonyanya kukosha - kunyanya munguva yechando.

Sunshine inzira inoshanda yekutora vhitamini D, asi sunscreen inovharidzira kugadzirwa kwayo. Nepo kushambidza kwezuva zvakachengeteka kunogona kukubatsira iwe kuwana mwero wakaringana, vanhu vazhinji havana mukana wezuva kweakawanda egore.

Zvakanakisa Zvekudya Zvinyorwa

Heano vhitamini D3 zvemukati zvezvishoma zvezvakanyanya kunaka zviwanikwa zvekudya (20):

Kunyangwe hove dzakakora salmon, mackerel, swordfish, trout, tuna, uye sardines ari masosi akanaka, iwe unofanirwa kuadya iwo mazuva ese kuti uwane zvakakwana.

Chikafu chega chega chakanakisa chevhitamini D ndeye hove chiropa oiri - senge cod chiropa mafuta - iyo inokwira kumusoro zvakapetwa kaviri iyo Referensi Yemazuva Intake (RDI) mupuni imwe chete (15 ml).

Ramba uchifunga kuti zvigadzirwa zvemukaka uye zviyo zvinowanzo simbiswa ne vhitamini D ().

Humwe mushowa husingawanzo zvakare hune vhitamini D, uye mazai evha ane zvishoma.

Cod chiropa oiri ndiyo yega sosi yakanaka yevhitamini D3. Hove yemafuta zvakare yakanaka sosi, asi iwe unofanirwa kuidya kakawanda kuti uwane yakakwana.

Zviratidzo zvekushomeka

Kushayikwa kweVitamin D ndechimwe chezvinhu zvakajairika zvinovaka muviri.

Vamwe vanhu vari panjodzi huru kupfuura vamwe. MuUnited States, 41.6% yehuwandu hwevanhu hauna kukwana, kunyangwe vashoma vachiwedzera zvakanyanya - 82.1% uye 69.2% yevatema neHispaniki vakashomeka, zvichiteerana ().

Pamusoro pezvo, vakuru vakuru vari panjodzi huru yekushomeka ().

Vaya vane zvimwe zvirwere zvakare vanogona kushomeka. Imwe ongororo yakaratidza kuti 96% yevanhu vakamborwara nemoyo vaive vashoma muvhitamini D ().

Pakazara, kushomeka kwevhitamini D idenda rakanyarara. Zviratidzo zvinowanzo kuve zvakavanzika uye zvinogona kutora makore kana makumi emakore kuti zvioneke.

Chiratidzo chinonyanya kuzivikanwa chekushomeka kwevhitamini D ndeye rickets, chirwere chepfupa chinowanikwa muvana munyika dzichiri kusimukira.

MaRickets anga achibviswa zvakanyanya kubva kunyika dzekuMadokero nekuda kwekusimbiswa kwezvimwe zvekudya zvine vhitamini D ().

Kushomeka kwakabatanawo ne osteoporosis, kuderedzwa kwemamineral density, uye kuwedzera njodzi yekudonha uye kutsemuka kune vakuru vakuru (25).

Zvakare, ongororo dzinoratidza kuti vanhu vane huwandu hwakaderera hwevitamin D vane njodzi yakakura kwazvo yechirwere chemwoyo, chirwere cheshuga (mhando 1 ne2), cancer, dementia, uye autoimmune hosha senge multiple sclerosis ().

Chekupedzisira, kushomeka kwevhitamini D kwakabatana neyakagadziriswa tarisiro yeupenyu (,,).

Izvo zvakati, hazvizivikanwe kuti kushomeka kunobatsira here kuzvirwere izvi kana kuti vanhu vane mwero wakaderera vanongogona kuzviwana.

Kushomeka kweVitamin D kunoenderana nemhando dzakasiyana dzehutano, pamwe nekuderedza tarisiro yeupenyu.

Zvichida Hutano Hutano

Heano mamwe emamwe mabhenefiti e vitamini D:

• Yakaderedzwa njodzi yemaosteoporosis, kudonha, uye kutsemuka. Doses yepamusoro yevhitamini D inogona kubatsira kudzivirira osteoporosis, kudonha, uye kutsemuka kune vakuru vakuru ().
• Simba riri nani. Vitamin D inogona kuwedzera simba remuviri mune ese epamusoro uye ezasi emakumbo kana makumbo ().
• Kenza kudzivirira. Vitamin D inogona kubatsira kudzivirira cancer. Imwe ongororo yakaratidza kuti 1,100 IU pazuva - pamwe necalcium - yakadzora njodzi yekenza ne60% (,).
• Kushungurudzika manejimendi. Zvidzidzo zvinoratidza kuti vhitamini D inogona kurerutsa zviratidzo kune vanhu vane kiriniki yekuora mwoyo ().
• Yakaderedzwa njodzi yerudzi rwe1 chirwere cheshuga. Imwe ongororo muvacheche yakabatanidza 2,000 IU yevhitamini D pazuva kusvika pa78% yakaderedza njodzi yerudzi rwe1 chirwere cheshuga ().
• Kuvandudzwa kwekufa. Zvimwe zvidzidzo zvinoratidza kuti vhitamini D inoderedza njodzi yevanhu yekufa panguva dzekudzidza, zvichiratidza kuti zvinogona kukubatsira kurarama kwenguva refu (,).

Nekudaro, yakawanda yemhedzisiro iyi ndeyekutanga. Zvinoenderana neongororo yazvino, humwe humbowo hunodiwa kuti usimbise mazhinji ebhenefiti aya ().

Tsvagiridzo inoratidza kuti vhitamini D inogona kunge iine mabhenefiti mazhinji ane chekuita nekenza, hutano hwepfupa, hutano hwepfungwa, uye zvirwere zvemuviri. Zvisinei, zvimwe zvidzidzo zvinodiwa.

Iwe Unofanira Kutora Zvakawanda Sei?

Nzira chete yekuziva kana usina kukwana - uye nekudaro uchida kuwedzera - ndeyokuita kuti mwero weropa rako uyerwe.

Wehutano wako anopa chiyero chekuchengetedza vhitamini D, inozivikanwa secalcifediol. Chero chinhu chiri pasi pegumi nemaviri ng / ml chinoonekwa sechisina kukwana, uye chero chinhu chiri pamusoro makumi maviri ng / ml chinoonekwa chakaringana.

Iyo RDI yevhitamini D inotevera (39):

• 400 IU (10 mcg): vacheche, 0-12 mwedzi
• 600 IU (15 mcg): vana nevakuru, ane makore 1-70 ekuberekwa
• 800 IU (20 mcg): vakuru vanhu vakuru uye vakadzi vane pamuviri kana vanoyamwisa

Kunyangwe kukwana kwakayerwa pa20 ng / ml, nyanzvi zhinji dzehutano dzinotenda kuti vanhu vanofanirwa kunangana nemazinga eropa akakwirira kupfuura makumi matatu ng / ml yehutano hwakakwana uye kudzivirira chirwere ().

Pamusoro pezvo, vazhinji vanodavira kuti kudya kwakakurudzirwa kwakaderera zvakanyanya uye kuti vanhu vanoda zvimwe zvakawanda kuti vasvike pakazara ropa ().

Sekureva kweU.S. National Academy yeMishonga, iyo yakachengeteka yepamusoro muganho ndeye 4,000 IU (100 mcg) pazuva ().

Vitamin D3 zvinowedzeredza zvinoita kunge zvinoshanda zvakanyanya mukusimudzira mavhitamini D mazinga pane D2 zvinowedzerana. D3 makapuleti anowanikwa mune akawanda masupamaketi uye zvitoro zvehutano, pamwe nepamhepo.

Iyo RDI yevhitamini D ndeye 400 IU (10 mcg) yevacheche, 600 IU (15 mcg) yevana nevakuru, uye 800 IU (20 mcg) yevakuru vakura uye vakadzi vane pamuviri kana vanoyamwisa.

Gadzirira Zvimwe Zvako Zveutano

Izvo zvakakosha kuti uzive kuti zvinovaka muviri kazhinji hazvishande uri wega.

Mazhinji acho anotsamira pane mumwe nemumwe, uye kuwedzerwa kunwa kwechikafu chimwe kunogona kuwedzera kudiwa kwako kweumwe.

Vamwe vaongorori vanoti mavhitamini akasanganiswa nemafuta anoshanda pamwechete uye kuti zvakakosha kuti ugadzire kudya kwako kwevhitamini A uye K uku uchiwedzera vhitamini D3 (,).

Izvi zvinonyanya kukosha kune vhitamini K2, imwe mafuta-soluble vhitamini iyo vanhu vazhinji vasingawane yakakwana ().

Magnesium - imwe yakakosha mamineral inowanzo kushomeka mukudya kwemazuva ano - inogona zvakare kuve yakakosha kune vhitamini D basa (46,).

Uchapupu hunoratidza kuti vhitamini D inoshanda nemagnesium uye mavitamini A uye K kusimudzira hutano.

Chii Chinoitika kana Iwe Ukanyanyisa?

Iyo ngano yekuti zviri nyore kudarika ovhitamini D.

Vitamin D huturu hahuwanzoitika uye zvinongoitika kana iwe ukatora madosi akakurisa kwenguva yakareba ().

Zviratidzo zvikuru zvehupfu zvinosanganisira kuvhiringidzika, kushomeka, kukotsira, kushushikana, kurutsa, kurwadziwa mudumbu, kuzvimbirwa, uye kuwedzerwa kweropa ().

Vitamin D huturu hahuwanzoitika. Zviratidzo zvinosanganisira kuvhiringidzika, kukotsira, kushushikana, kuzvimbirwa, uye kuwedzerwa kweropa.

Icho Chinokosha

Vitamin D is-fat-soluble vitamin yakakosha kuhutano hwepfupa.

Kune avo vakaderera mune chinovaka, kuwedzera kunwiwa kunogona zvakare kudzikisa kushushikana uye nekuvandudza simba.

Ganda rako rinoburitsa vhitamini D kana raonekwa nezuva. Chikafu senge hove ine mafuta, hove mafuta, uye chiropa zvinewo vhitamini D - pamwe nezvimwe zvekudya zvakasimbiswa uye zvinowedzera.

Kushomeka kwakajairika nekuda kwekushomeka kwezuva kujekesa uye nesarudzo diki yezvakawanda zvakapfuma zvekudya.

Kana iwe ukasapedza nguva yakawanda muzuva uye kashoma kudya hove dzakakora, funga kuwedzera.

Kuwana zvakakwana vitamini D kunogona kuenda nenzira yakareba yekusimudzira hutano hwako.