Chii Chinodiwa Vitamin D Mukaka?

Zvemukati

• Vitamini D inoda
• Nei mukaka uine vhitamini D yakawedzerwa
• Vitamin D mabhenefiti
• Inogona kudzora chirwere chemoyo njodzi
• Inogona kudzora kenza njodzi
• Vitamin D uye autoimmune hosha
• Huwandu hwevhitamini D mumukaka
• Chinokosha

Kana iwe ukatenga katoni yemukaka, iwe unogona kuona kuti mamwe mabrands akataura pamberi pechiratidzo kuti ane vhitamini D.

Muzvokwadi, ingangoita ese mukaka wemombe wakadyiwa, pamwe nemhando dzakawanda dzemukaka dzimwe nzira, zvine vhitamini D yakawedzerwa. Inodikanwa kuti inyorwe pane izvo zvinongedzo chitambi asi kwete hazvo pamberi pebhokisi.

Vitamini D ine zvakawanda zvakakosha zvehutano, uye kunwa vhitamini D mukaka wakaomeswa inzira iri nyore yekubatsira kuzadzisa zvaunoda.

Ichi chinyorwa chinoongorora nei mukaka wakawanda wakawedzera vhitamini D uye nei izvo zvingave zvakakunakira iwe.

Vitamini D inoda

Iyo yakakurudzirwa Zuva Nezuva Kukosha (DV) yevhitamini D ndeye 800 epasi rose mayuniti (IU), kana 20 mcg pazuva kune vese vakuru uye vana vanopfuura makore mana ekuberekwa. Kune vana vane makore 1-3, i600 IU kana 15 mcg pazuva (1).

Kunze kwehove dzakakora salmon, ine 447 IU mune 3-ounce (85-gramu) ichishandira, chikafu chidiki kwazvo zviwanikwa zvine vhitamini D. Panzvimbo iyoyo, vhitamini D yakawanda inogadzirwa mumuviri wako kana ganda rako raonekwa. kuzuva (2).

Vanhu vazhinji havasangane nezvakakurudzirwa vhitamini D. Muchokwadi, kumwe kuongorora kwakawana kuti 25% yevaCanada havagone zvavanoda kuburikidza nekudya chete ().

Vanhu vanogara kumatunhu ekuchamhembe uko kushomeka kwezuva kunogumira munguva yechando, pamwe nevaya vasingashandise nguva yakawanda vari muzuva, kazhinji vane mwero weropa wakaderera wevhitamini D (,).

Zvimwe zvinhu, sekuve nekufutisa kana kushaya huremu, kusaita muviri, uye kuva nedzimwe shanduko, zvinogona zvakare kukuisa panjodzi yekuve nemavhitamini D akadzika ().

Kutora chinowedzera uye kushandisa chikafu chakakomberedzwa senge vhitamini D mukaka inzira dzakanaka dzekuwedzera kudya kwako uye nemazinga eropa revhitamini D.

Iwe unowana vhitamini D kubva pakuratidzwa nezuva uye kudya kwako. Zvisinei, vanhu vazhinji havawani huwandu hunokurudzirwa kubva pane zvavanodya. Kudya chikafu chakavakirwa senge vhitamini D mukaka kunogona kubatsira kuvhara mukaha.

Nei mukaka uine vhitamini D yakawedzerwa

Mune dzimwe nyika, kusanganisira Canada neSweden, vhitamini D inowedzerwa mukaka wemombe nemutemo. MuUnited States, haina kupihwa mvumo, asi vagadziri vemukaka vazhinji vanoiwedzera nekuzvidira panguva yekugadzira mukaka ().

Yakawedzerwa mukaka wemombe kubva kuma1930 pakaitwa tsika iyi sehurongwa hwehutano hweveruzhinji hwekudzikisa mariketi, izvo zvinokonzeresa kukura kwemapfupa nekuremara muvana ().

Nepo mukaka usina zvakasikwa uine vhitamini D, iyo yakanaka sosi ye calcium. Izvi zviviri zvinovaka muviri zvinoshanda mushe pamwe chete, sezvo vhitamini D inobatsira kupinza kwecalcium mumapfupa ako, nokudaro zvichibatsira kuasimbisa.

Iko kusanganiswa kwecalcium uye vhitamini D zvakare kunobatsira kudzivirira uye kurapa osteomalacia, kana mapfupa manyoro, ayo anoperekedza marickets uye anogona kukanganisa vakuru vakuru (,).

Chikafu neDrug Administration (FDA) inobvumidza vagadziri kuwedzera kusvika ku84 IU pa3,5 maunzi (zana magiramu) evitamini D3 kune ese mukaka wemombe uye dzimwe nzira dzemukaka dzakasimwa ().

Kunwa vhitamini D mukaka kunowedzera huwandu hwevhitamini D vanhu vanowana uye kunatsiridza huwandu hwevhitamini D muropa ().

Zvidzidzo muFinland, uko mukaka wevhitamini D wave uchisungirwa kubvira 2003, vakawana kuti 91% yevanonwa mukaka vaive nemavhitamin D mazinga ari pamusoro kana pamusoro pe20 ng / ml, inoonekwa seyakakwana maererano neInstitute of Medicine (,)

Pamberi pemutemo wekusimbisa, 44% chete yaive nemavitamini D akanyanya (,).

Vitamini D mukaka unowedzerwa ne vhitamini D panguva yekugadzirisa. Vitamin iyi inowedzerwa nekuti inoshanda necalcium iri mumukaka kusimbisa mapfupa ako. Kunwa vhitamini D mukaka kunogona kubatsirawo kuwedzera yako vhitamini D mazinga.

Vitamin D mabhenefiti

Kunwa mukaka une zvese calcium nevhitamin D inokurudzirwa senzira yekusimbisa mapfupa ako uye kudzivirira marickets uye osteomalacia ().

Zvisinei, zvidzidzo zvakakura hazviratidzi kuti zvinobatsira kudzivirira osteoporosis, iyo inoratidzirwa nekuonda kwemapfupa, kana kutsemuka kwemapfupa kune vakuru vakuru (,).

Zvakadaro, kuve nematanho epamusoro evhitamini D kwakabatana neakakosha hutano mabhenefiti - uye anowedzera kupfuura kunatsiridza hutano hwemapfupa.

Vitamin D inodiwa pakukora maseru kwakakodzera, tsinga uye mhasuru mashandiro, uye immune immune system. Izvo zvinobatsirawo kudzikisa kuzvimba, kunofungidzirwa kuti kunobatsira kumamiriro akaita sechirwere chemoyo, chirwere cheshuga, hosha dzekuzvidzivirira, uye gomarara (2).

Zvidzidzo zvakafananidza huwandu hwevhitamini D nehutachiona hwehutachiona zvinoratidza kuti kuve nekudzikira kweropa revhitamini kwakabatana nenjodzi yakakwira yezvakawanda zvezvirwere zvisingaperi, nepo kuve nematanho akakwana kana akakwirira kunge kuchikonzera njodzi yakaderera ().

Inogona kudzora chirwere chemoyo njodzi

Chinhu chakanyanya kukonzera njodzi yemoyo isumbu remamiriro anozivikanwa se metabolic syndrome. Inosanganisira kuwedzerwa kweropa, insulin kudzvinyirira, huremu hwemudumbu, huwandu hwe triglycerides, uye yakaderera HDL (yakanaka) cholesterol.

Vanhu vane mwero wakakwira wevitamini D vanowanzove neakanyanya kuomarara metabolic syndrome uye yakaderera njodzi yehosha yemwoyo ().

Pamusoro pezvo, mazinga epamusoro evhitamini D akabatanidzwa kune hutano mitsipa yeropa ().

Chidzidzo muvanhu vangangoita zviuru gumi vakawana kuti avo vakawana vhitamini D yakawanda kubva mukuwedzera kana kudya - kusanganisira mukaka wakakomberedzwa - vaive nemazinga eropa ane vhitamini, kuomarara kushoma mutsinga dzavo, uye kudzikira kweropa, triglyceride, uye cholesterol ().

Inogona kudzora kenza njodzi

Nekuti vhitamini D inotora chinzvimbo chikuru muhutano hwakakamukana hwemasero, kusimudzira, uye kukura, zvinofungidzirwa kuti zvinogona zvakare kutora chinzvimbo mukudzivirira kukura kwemasero ekenza.

Tsvagurudzo yakatarisa mavitamini D mazinga uye njodzi yekenza mune vakadzi zviuru mazana maviri nemazana matatu pamakore makumi mashanu nemashanu zvakaonekwa kuti huwandu hweropa hwakakura kupfuura makumi mana ng / ml hwakabatana ne67% yakaderera njodzi yemarudzi ese ekenza ().

Uyezve, masayendisiti eAustralia akatevera vanhu vakuru mazana matatu nemazana masere kwemakore makumi maviri vakawana kubatsirwa kumwe chete nekenza yemazamu nekoloni, asi kwete ese marudzi ekenza ().

Kunyangwe izvi zvidzidzo zvakatarisa chete pavhitamini D mazinga uye kwete kuti vhitamini yakawanikwa sei, kuongororwa kweongororo dzekuongorora kubatana kuri pakati pemukaka wemukaka nekenza kwakawana kuti yaidzivirira pakurwisa colorectal, dundira, mudumbu, uye kenza yemazamu ().

Vitamin D uye autoimmune hosha

Low vitamini D mazinga anowanzoonekwa kune avo vane autoimmune hosha, kusanganisira: ()

• Hashimoto's thyroiditis
• rheumatoid arthritis
• multiple sclerosis
• systemic lupus erythematosus
• mhando 1 chirwere cheshuga
• psoriasis
• Chirwere cheCrohn

Hazvina kujeka kana mashoma masosi anokonzeresa kana mhedzisiro ye autoimmune chirwere, asi kumwe kutsvagura kunoratidza kuti kuwana mamwe mavitamini D mukudya kwako kunogona kubatsira kudzivirira kana kubata aya mamiriro.

Sezvineiwo, kumwe kutsvagurudza kwerudzi rwe1 chirwere cheshuga kunoratidza kuti vana vanowana vhitamini D yakawanda muhupenyu vari panjodzi yakaderera yemamiriro aya ().

Pamusoro pezvo, kutora kuwedzerwa kwevhitamini D kwakaratidzwa kunatsiridza zviratidzo uye kunonoka kufambira mberi kwezvimwe zvirwere zvemuviri zvakaita se psoriasis, multiple sclerosis, rheumatoid arthritis, uye autoimmune thyroid chirwere (,,,).

Kunze kwekubatsira kuchengetedza hutano hwepfupa, vhitamini D inoita akawanda akakosha mabasa mumuviri wako. Kuwana vhitamini D yakawanda kubva mumukaka wakakomberedzwa kana zvimwe zvekushandisa kunogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo, kenza, uye autoimmune hosha.

Huwandu hwevhitamini D mumukaka

Kune iwo mazhinji chikamu, mairi uye emiti-akavakirwa mamisi ayo akasimbiswa ne vhitamini D ane akafanana mazinga eiyo vhitamini.

Pazasi pane huwandu hwevhitamini D mune 1-kapu (237-ml) inoshumirwa yemhando dzakasiyana dzemukaka (,,,,,,,,,,,),

• mukaka wakazara (wakasimbiswa): 98 IU, 24% yeiyo DV
• 2% mukaka (yakasimbiswa): 105 IU, 26% yeiyo DV
• 1% mukaka (yakasimbiswa): 98 IU, 25% yeiyo DV
• nonfat mukaka (yakasimbiswa): 100 IU, 25% yeiyo DV
• mukaka wemombe mbishi: trace yakawanda, 0% yeiyo DV
• mukaka wemunhu: 10 IU, 2% yeiyo DV
• mukaka wembudzi: 29 IU, 7% yeiyo DV
• mukaka we soy (yakasimbiswa): 107 IU, 25% yeiyo DV
• mukaka weamondi (wakasimbiswa): 98 IU, 25% yeiyo DV
• unfortified mukaka dzimwe nzira: 0 IU, 0% yeiyo DV

Mukaka usina kusimbiswa nevhitamini D, pamwe nemukaka wemukaka wemunhu, wakaderera kwazvo muvhitamini, saka avo vanonwa aya mamamu asina kusimba vanofanira kuedza kuwana vhitamini D yavo kubva kuhove ine mafuta kana kuwedzera.

Ngozi yekuwana yakawandisa vhitamini D kubva mumukaka wakakomberedzwa yakanyanya kuderera.

Vitamin D chepfu inoitika kana zvinopfuura 150 ng / ml yezvinovaka zviripo muropa rako, izvo zvinowanzoitika muvanhu vanotora madhayeti akakwirira evhitamini D mune yekuwedzera fomu kwenguva yakareba vasina kugara vakaongororwa ropa ravo ().

Yese inogadzirwa mukaka wemukaka uye dzimwe nzira dzakawanda dzemukaka dzakasimbiswa neinenge zana IU yevhitamini D pakushanda. Mukaka mbishi hauna chawakawedzera mauri, saka zvine hutachiona hwakanyanya muvhitamini D.

Chinokosha

Kunyangwe vasiri vese vagadziri vemukaka vanonyora zvakadaro kumberi kumberi, angangoita ese mukaka wakagadzirwa wemukaka unowedzerwa ne vhitamini D.

MuUnited States, hazvimanikidzi kuiwedzera kune mukaka, asi vagadziri vazhinji vanowedzera nezve 100 IU yevhitamini D kune imwe-1-mukombe (237-ml) inoshumirwa. Dzimwe nyika dzakaita seCanada dzinoraira kuti mukaka usimbiswe.

Kunwa vhitamini D kunogona kubatsira kusimudzira ako mavitamini, ayo akakosha kune hutano hwepfupa.Uyezve, zvinogona kudzikisa njodzi yako yechirwere chisingaperi, kusanganisira chirwere chemwoyo, gomarara, uye autoimmune mamiriro.