Ndeupi Vitamin D Dosage Yakanakisa?

Zvemukati

• Chii chinonzi Vitamin D uye Nei Chakakosha?
• Yakawanda Sei Vitamin D Yaunoda Kuti Uite Zvakakwana Hutano?
• Zvinowedzera 101: Vitamin D
• Unoziva Sei Iwe Kana Iwe Uine Vhitamini D Kushomeka?
• Zvinyorwa zveVitamin D
• Vamwe Vanhu Vanoda Mamwe Vitamin D
• Vanhu Vakura
• Vanhu Vane Rima Ganda
• Avo Vanogara Kure Kure Kubva kuEquator
• Vanhu Vane Mamiriro Ekurapa Anoderedza Mafuta Kubatwa
• Unogona Kutora Yakawandisa Vitamin D?
• Icho Chinokosha

Vitamin D inowanzozivikanwa se "zuva rinopenya vhitamini."

Izvi zvinodaro nekuti ganda rako rinoita vhitamini D kana raonekwa nezuva ().

Kuwana zvakakwana vitamini D kwakakosha kune hutano hwakakwana. Inobatsira kuchengetedza mapfupa akasimba uye ane hutano, inobatsira immune system yako uye inogona kubatsira kudzivirira kubva kune akawanda anokuvadza mamiriro (,).

Kunyangwe paine kukosha kwayo, ingangoita 42% yevanhu muUS vane vhitamini D kushomeka. Iyi nhamba inokwira kuenda kunoshamisa 82.1% yevanhu vatema uye 69.2% yevaSpanish vanhu ().

Kune mamwe akati wandei mapoka evanhu vane vhitamini D yepamusoro nekuda kwezera ravo, kwavanogara uye mamwe marapirwo.

Ichi chinyorwa chinokubatsira iwe kuona kuti yakawanda sei vitamini D yaunoda zuva nezuva.

Chii chinonzi Vitamin D uye Nei Chakakosha?

Vitamin D ndeyemhuri yemavhitamini akasanganiswa nemafuta, ayo anosanganisira mavitamini A, D, E uye K. Mavitamini aya anonyudzwa mushe nemafuta uye anochengeterwa muchiropa nemafuta emuviri.

Kune maviri epamusoro mafomu e vitamini D mune chikafu:

• Vhitamini D2 (ergocalciferol): Inowanikwa muzvirimwa zvekudya sehowa.
• Vitamini D3 (cholecalciferol): Inowanikwa mune zvekudya zvemhuka salmon, cod uye mazai emazai.

Nekudaro, kupenya kwezuva ndiko kwakanyanya sosi sosi vhitamini D3. UV mwaranzi kubva kuzuva rinoshandura cholesterol muganda rako kuita vhitamini D3 ().

Mutumbi wako usati washandisa vhitamini D yekudya, inofanira "kusetwa" kuburikidza nematanho akateedzana ().

Kutanga, chiropa chinoshandura chikafu chevitamin D muchimiro chekuchengetedza chevitamin D. Iyi ndiyo fomu inoyerwa mukuedzwa kweropa. Gare gare, fomu yekuchengetedza inoshandurwa neitsvo kuita fomu inoshanda yevhitamini D iyo inoshandiswa nemuviri ().

Sezvineiwo, D3 inoshanda zvakapetwa kaviri pakusimudza huwandu hweropa revhitamini D sevhitamini D2 (6).

Basa guru revhitamini D mumuviri nderokugadzirisa mwero weropa wecalcium uye phosphorus. Izvi zvicherwa zvakakosha kumapfupa ane hutano ().

Tsvagiridzo inoratidza zvakare kuti vhitamini D inobatsira immune system yako uye inogona kudzikisira njodzi yako yechirwere chemwoyo nemamwe makenza ().

Ropa rakaderera revhitamini D rakabatana nenjodzi huru yekutyoka nekudonha, chirwere chemwoyo, multiple sclerosis, cancer dzakawanda uye kunyangwe kufa (,,).

Pfupiso: Pane maviri makuru
mafomu e vitamini D mukudya: D2 uye D3. D3 inoshanda zvakapetwa pakurera
huwandu hweropa revhitamini D, iyo inosanganiswa nemhando dzakasiyana dzehutano.

Yakawanda Sei Vitamin D Yaunoda Kuti Uite Zvakakwana Hutano?

MuUS, nhungamiro dzazvino dzinoratidza kuti kudya mazana mana kusvika mazana masere eIU (10-20 mcg) evhitamin D inofanira kusangana nezvinodiwa ne97-98% yevanhu vese vane hutano ().

Nekudaro, nyanzvi zhinji dzinofunga kuti nhungamiro dzakadzika kwazvo (.

Vitamini D yako inoda zvinoenderana nezvinhu zvakasiyana. Izvi zvinosanganisira zera rako, ruvara rweganda, azvino mavitamini D mazinga, nzvimbo, kubuda kwezuva uye nezvimwe.

Kuti usvike padanho reropa rakabatana nemhedzisiro yehutano, zvidzidzo zvakawanda zvakaratidza kuti iwe unofanirwa kushandisa yakawanda vhitamini D kupfuura nhungamiro inokurudzira (,,).

Semuenzaniso, kuongororwa kwezvidzidzo zvishanu kwakaongorora kubatana pakati pevhitamini D muropa uye kenza yakajeka ().

Masayendisiti akawana kuti vanhu vane mwero wepamusoro wevitamini D (anopfuura 33 ng / ml kana 82.4 nmol / l) vaive ne50% panjodzi yakaderera yekenza yakajeka kupfuura vanhu vane mavhitamini D akaderera (asingasviki 12 ng / ml kana 30 nmol / l).

Tsvagiridzo inoratidza zvakare kuti kudya chiuru IU (25 mcg) zuva nezuva kwaizobatsira 50% yevanhu kusvika vhitamini D yeropa re33 ng / ml (82.4 nmol / l). Kudya 2,000 IU (50 mcg) zuva nezuva kwaizobatsira munhu wese kusvika padanho reropa re33 ng / ml (82.4 nmol / l) (,,).

Imwe ongororo yezvidzidzo gumi nenomwe nevanhu vanopfuura mazana matatu ezviuru vakatarisa kubatana kuri pakati pevhitamini D kudya uye chirwere chemwoyo. Masayendisiti akawana kuti kutora chiuru IU (25 mcg) chevhitamini D zuva nezuva kwakaderedza njodzi yehosha yemwoyo ne10% ().

Kubva pane ongororo yazvino, zvinoita sekunge kushandisa 1,000-4,000 IU (25-100 mcg) yevhitamini D zuva nezuva kunofanirwa kuve kwakanakira vanhu vazhinji kusvika kune hutano hwevhitamin D hweropa.

Zvisinei, usadya zvinopfuura 4,000 IU yevhitamini D pasina mvumo yechiremba wako. Iyo inodarika yakachengeteka yepamusoro miganho yekutora uye haina kubatana kune mamwe marongero ehutano ().

Pfupiso: Inodya 400-800 IU
(10-20 mcg) yevhitamini D inofanira kusangana nezvinodiwa ne97-98% yevanhu vane hutano.
Nekudaro, ongororo dzinoverengeka dzinoratidza kuti kutora zvinopfuura izvi kwakabatana nehukuru
hutano hunobatsira.

Zvinowedzera 101: Vitamin D

Unoziva Sei Iwe Kana Iwe Uine Vhitamini D Kushomeka?

Kushomeka kwevhitamini D kunogona kuwanikwa chete kuburikidza nekuongororwa kweropa kuyera huwandu hwekuchengetedza vhitamini D, inozivikanwa se25 (OH) D.

Zvinoenderana neInstitute of Medicine (IOM), hunhu hunotevera hunogadza chinzvimbo chako chevhitamini D (19):

• Zvakakwana: Nhanho dziri pasi pe12 ng / ml (30 nmol / l).
• Hazvina kukwana: Nhanho dziri pakati pe12-20 ng / ml (30-50 nmol / l).
• Zvakwana: Nhanho dziri pakati pe20-50 ng / ml (50-125 nmol / l).
• Kumusoro: Matanho akakura kupfuura makumi mashanu ng / ml (125 nmol / l).

IOM inotaura zvakare kuti kukosha kweropa kunodarika makumi maviri ng / ml (50 nmol / l) kunofanira kusangana nemavhitamin D anodikanwa e97-98% yevanhu vane hutano (20).

Nekudaro, ongororo dzinoverengeka dzakawana kuti huwandu hweropa hwe30 ng / ml (75 nmol / l) inogona kuve iri nani mukudzivirira kutsemuka, kudonha uye mamwe kanzira (,,).

Pfupiso: Kuongororwa kweropa ndiko
nzira chete yekuziva kana uine vhitamini D inoshaya. Vanhu vane hutano vanofanirwa kuvavarira
huwandu hweropa hunopfuura makumi maviri ng / ml (50 nmol / l). Dzimwe fundo dzinoona kuti mwero weropa
pamusoro pe30 ng / ml iri nani kudzivirira kudonha, kutsemuka uye imwe kanzira.

Zvinyorwa zveVitamin D

Kuwana yakawanda yezuva ndiyo nzira yakanyanya yekuwedzera yako ropa revhitamini D mazinga.

Izvi zvinodaro nekuti muviri wako unogadzira vhitamini D3 yekudya kunze kwecholesterol iri muganda kana ichinge yaonekwa kune UV mwaranzi yezuva ().

Nekudaro, vanhu vasingagare munyika dzine zuva vanofanirwa kudya vhitamini D yakawanda kuburikidza nezvikafu uye zvinowedzera.

Kazhinji kutaura, zvidyiwa zvishoma zvihombe zvevhitamini D. Zvisinei, izvo zvinotevera zvikafu zvinosara (20, 23):

• Cod chiropa mafuta: 1 tablespoon ine 1,360 IU (34 mcg) kana 227% yeRDA.
• Swordfish, yakabikwa: 3 ounces (85 gramu) ane 566 IU (14.2 mcg) kana 94% yeRDA.
• Salmoni, yakabikwa: 3 maununisi ane 447 IU (11.2 mcg) kana 74.5% yeiyo RDA.
• Takin yakakangwa, yakadururwa: 3 maununisi ane 154 IU (3.9 mcg) kana 26% yeiyo RDA.
• Nyama yechiropa, yakabikwa: 3 ounces ane 42 IU (1.1 mcg) kana 7% yeiyo RDA.
• Mazai emazai, akakura: 1 yolk ine 41 IU (1 mcg) kana 7% yeiyo RDA.
• Howa, yakabikwa: 1 mukombe ine 32.8 IU (0.8 mcg) kana 5.5% yeiyo RDA.

Kana iwe uri kusarudza vhitamini D yekuwedzera, tsvaga imwe iine D3 (cholecalciferol). Zvirinani pakusimudza ropa rako revhitamini D (6).

Pfupiso: Chiedza chezuva ndicho chakanakisa
kunobva vhitamini D, asi vanhu vazhinji havagone kuwana zvakakwana nekuda kwezvikonzero zvakasiyana.
Kudya uye zvekuwedzera izvo zvine vhitamini D yakawanda inogona kubatsira uye kusanganisira cod chiropa
mafuta, hove dzakakora, mazai emazai uye howa.

Vamwe Vanhu Vanoda Mamwe Vitamin D

Kune mamwe mapoka evanhu vanoda kudya vhitamini D yakawanda kupfuura vamwe.

Izvi zvinosanganisira vanhu vakuru, avo vane ganda rakasviba, vanhu vanogara kure nequator uye avo vane mamwe marapirwo.

Vanhu Vakura

Kune zvikonzero zvakawanda nei vanhu vachida kudya yakawanda vhitamini D nezera.

Kutanga, ganda rako rinopera paunenge uchikura. Izvi zvinoita kuti zviomere ganda rako kugadzira vhitamini D3 kana ichinge yaonekwa nezuva (24).

Vakwegura vanowanzopedza nguva yakawanda vari mumba. Izvi zvinoreva kuti vanowana kushomeka kwezuva, inova ndiyo nzira yakanakisa yekusimudzira mavitamini D chaiwo.

Uyezve, mapfupa ako anowedzera kusimba nezera. Kuchengetedza huwandu hweropa hwakakwana hwevitamin D kunogona kubatsira kuchengetedza bone mapfupa nezera uye kunogona kudzivirira kubva kutsemuka (,).

Vakwegura vanofanirwa kuve neropa reropa re30 ng / ml, sekutsvagirwa kunoratidza kuti zvingave zvirinani kuchengetedza hutano hwakanaka hwemapfupa. Izvi zvinogona kuwanikwa nekudya chiuru che2-2,000 IU (25-50 mcg) yevhitamini D mazuva ese (,,).

Vanhu Vane Rima Ganda

Kutsvagurudza kunoratidza kuti vanhu vane ganda rakasviba vanowanzo kukanganiswa nekushomeka kwevhitamini D (,,).

Izvi zvinodaro nekuti vane yakawanda melanin muganda ravo - iyo pigment iyo inobatsira kuona ganda ganda. Melanin inobatsira kuchengetedza ganda kubva kumwaranzi yezuva ultraviolet (UV) ().

Zvisinei, zvinoderedzawo kugona kwemuviri kugadzira vhitamini D3 kubva paganda, izvo zvinogona kukuita kuti utadze kushomeka ().

Vanhu vane ganda rakasviba vanogona kubatsirwa nekudya chiuru che2-2,000 IU (25-50 mcg) yevhitamini D mazuva ese, kunyanya mukati memwedzi yechando ().

Avo Vanogara Kure Kure Kubva kuEquator

Nyika dziri padyo neequator dzinowana mwenje wezuva wakawanda gore rese. Zvakare, nyika dziri kure neiyo equator dzinowana mwenje wezuva zvishoma gore rese.

Izvi zvinogona kukonzera yakaderera ropa vhitamini D mazinga, kunyanya mukati memwedzi yechando kana paine kana kushoma kwezuva.

Semuenzaniso, ongororo yevaNorwegi yakaona kuti havagadzi vhitamini D3 yakawanda kubva paganda ravo mukati memwedzi yechando yaGumiguru kusvika Kurume ().

Kana iwe uchigara kure nequator, saka unofanirwa kuwana vhitamini D yakawanda kubva pane zvaunodya uye zvinowedzera. Nyanzvi zhinji dzinotenda kuti vanhu vari munyika idzi vanofanirwa kushandisa inosvika chiuru IU (25 mcg) zuva nezuva ().

Vanhu Vane Mamiriro Ekurapa Anoderedza Mafuta Kubatwa

Nekuti vhitamini D ine mafuta-akanyungudika, inovimba nehunyanzvi hwekugona kutora mafuta kubva kuchikafu.

Nekudaro, vanhu vane mamiriro ekurapa anoderedza kunwa kwemafuta anowanzoita kushomeka kwevhitamini D. Izvi zvinosanganisira kuzvimba ura (chirwere cheCrohn uye Ulcerative colitis), chirwere chechiropa uye nevanhu vakavhiyiwa bariatric (20,).

Vanhu vane mamiriro ari pamusoro apa vanowanzo kurairwa kutora vhitamini D zvinowedzera muhuwandu hwakatemerwa navanachiremba ().

Pfupiso: Avo vanoda iyo
vazhinji vhitamini D vanhu vakura, vanhu vane ganda rakasviba, avo vanorarama
kure kure nequator nevanhu vasingakwanise kupinza mafuta zvakanaka.

Unogona Kutora Yakawandisa Vitamin D?

Kunyange zvichikwanisika kutora yakawandisa vhitamini D, huturu hahuwanzoitika.

Muchokwadi, iwe unozofanirwa kutora yakanyanya kukwirisa dosi ye50,000 IU (1,250 mcg) kana kupfuura kwenguva yakareba yenguva (35).

Izvo zvakakoshawo kuti uzive kuti hazvigoneke kuwandisa vhitamini D kubva kunezuva ().

Kunyangwe 4,000 IU (250 mcg) yakaiswa seyakawanda huwandu hwevhitamini D iwe yaunogona kutora zvakachengeteka, ongororo dzinoverengeka dzakaratidza kuti kutora kusvika zviuru gumi IU (250 mcg) zuva nezuva hazvingakonzere mhedzisiro (,).

Izvo zvakati, kutora zvinopfuura 4,000 IU kunogona kusapa imwezve bhenefiti. Kubheja kwako kwakanyanya kutora chiuru (25 mcg) kuenda ku4,000 IU (100 mcg) zuva nezuva.

Pfupiso: Kunyangwe iri
zvinokwanisika kutora yakawandisa vhitamini D, huturu hahuwanzo, kunyangwe pamusoro peyakachengeteka
muganho wepamusoro we4,000 IU. Izvo zvakati, kushandisa zvinopfuura ichi chiyero kunogona kupa
hapana imwe bhenefiti.

Icho Chinokosha

Kuwana vhitamini D yakaringana kubva kunezuva uye chikafu kunodiwa kuti uve noutano hwakanaka.

Inobatsira kuchengetedza mapfupa ane hutano, inobatsira immune system yako uye inogona kudzora njodzi yezvirwere zvakawanda zvinokuvadza. Asi zvisinei nekukosha kwayo, vanhu vazhinji havawani vhitamini D. yakakwana.

Uye zvakare, vanhu vakura, vanhu vane ganda rakasviba, avo vanogara kure kure neequator uye vanhu vasingakwanise kupinza mafuta zvakanaka vane zvikafu zvevhitamini D zvakanyanya.

Iko kurudziro yazvino inoratidza kushandisa 400-800 IU (10-20 mcg) yevhitamini D pazuva.

Zvisinei, vanhu vanoda vhitamini D yakawanda vanokwanisa kuchengetedza zvakachengetwa chiuru kusvika ku4,000 IU (25-100 mcg) mazuva ese. Kudya zvinopfuura izvi hazvikurudzirwe, sezvo zvisina kubatana kune chero humwe hutano mabhenefiti.