6 Mhedzisiro Yezvakawandisa Vitamin D

Zvemukati

• Kushayikwa uye chepfu
• 1. Yakawedzera ropa mazinga
• 2. Yakawedzera ropa calcium calcium
• Zvinowedzera 101: Vitamin D
• 3. kusvotwa, kurutsa, uye kushaya nzara
• 4. Kutambudzika kwepamuviri, kuzvimbirwa, kana kuita manyoka
• 5. Bone kurasikirwa
• 6. Itsvo kutadza
• Chinokosha

Vitamin D yakakosha zvakanyanya kune hutano hwakanaka.

Inotamba mabasa akati wandei mukuchengetedza maseru emuviri wako aine hutano uye achishanda nenzira yaanofanira kuita.

Vanhu vazhinji havawani vhitamini D yakakwana, saka zvinowedzerwa zvakajairika.

Zvisinei, zvinokwanisika - kunyange zvisingawanzoitika - kuti vhitamini iyi iwedzere uye isvike mumaturu ane chepfu mumuviri wako.

Chinyorwa ichi chinotaura nezve6 inogona kuve mhedzisiro yekuwana yakawandisa huwandu hweiyi yakakosha vhitamini.

Kushayikwa uye chepfu

Vitamin D inobatanidzwa mukudyiwa kwecalcium, immune immune, uye kudzivirira bone, mhasuru, uye hutano hwemwoyo. Izvo zvinoitika zvakasikwa muchikafu uye zvinogona zvakare kugadzirwa nemuviri wako kana ganda rako raonekwa kune chezuva.

Asi, kunze kwehove dzakakora, pane zvishoma zvekudya zvakapfuma muvitamin D. Uyezve, vanhu vazhinji havawani zuva rakaringana kuti vabudise vhitamini D.

Nekudaro, kushomeka kwakajairika. Muchokwadi, zvinofungidzirwa kuti vanhu vanosvika bhiriyoni rimwe pasirese havawani zvakakwana vhitamini ().

Supplements yakajairika, uye ese ari maviri vhitamini D2 uye vhitamini D3 inogona kutorwa mune yekuwedzera fomu. Vitamini D3 inogadzirwa mukupindirana nekuratidzwa nezuva uye inowanikwa mune zvigadzirwa zvemhuka, nepo vhitamini D2 inowanikwa mumiti.

Vitamin D3 yakawanikwa ichiwedzera huwandu hweropa zvakanyanya kupfuura D2. Zvidzidzo zvakaratidza kuti imwe neimwe yekuwedzera zana IU yevhitamini D3 yaunodya pazuva ichasimudza yako ropa revhitamini D mazinga ne1 ng / ml (2.5 nmol / l), paavhareji (,).

Nekudaro, kutora yakanyanya yakadhadha mizinga yevhitamini D3 kwenguva yakareba kunogona kutungamira mukunyanyisa kuvaka mumuviri wako.

Vitamin D kudhakwa kunoitika kana huwandu hweropa hwakwira pamusoro pe150 ng / ml (375 nmol / l). Nekuti vhitamini inochengetwa mumafuta emuviri uye inosunungurwa muropa zvishoma nezvishoma, mhedzisiro yehuturu inogona kugara kwemwedzi yakati wandei mushure mekumira kutora zvinowedzera ().

Zvakakosha, huturu hahuwanzoitika uye hunowanzoitika mune vanhu vanotora marefu-kwenguva refu, madhivhosi-epamusoro vasingatarise ropa ravo.

Izvo zvakare zvinokwanisika kusaziva uchidya zvakawandisa vhitamini D nekutora zvinowedzera izvo zvine huwandu hwakanyanya kupfuura hwakanyorwa pane zvakanyorwa.

Mukupesana, iwe haugone kusvika nenjodzi yakakwira mwero yeropa kuburikidza nekudya uye kuratidzwa kwezuva wega.

Pazasi pane 6 makuru mhedzisiro mhedzisiro yeakawandisa vhitamini D.

1. Yakawedzera ropa mazinga

Kuwana huwandu hwakakwana hwevhitamini D muropa rako kunogona kubatsira kuwedzera hutachiona hwako uye kukudzivirira kubva kuzvirwere zvakaita se osteoporosis nekenza (5).

Nekudaro, hapana chibvumirano pane rakaringana renji yematanho akakwana.

Kunyangwe vhitamini D chiyero che 30 ng / ml (75 nmol / l) inowanzoonekwa seyakakwana, iyo Vitamin D Kanzuru inokurudzira kuchengetedza huwandu hwe40-80 ng / ml (100-200 nmol / l) uye inotaura kuti chero chinhu chinopfuura zana ng / ml (250 nmol / l) inogona kukuvadza (, 7).

Kunyange huwandu huri kuwedzera hwevanhu huri kuwedzera nevhitamini D, hazviwanzo kuwana munhu ane huwandu hwakanyanya hweropa hwevhitamini iyi.

Imwe ongororo ichangoburwa yakatarisa data kubva kuvanhu vanopfuura zviuru makumi maviri pamusoro pegumi-gore nguva. Yakaona kuti vanhu makumi matatu nenomwe chete vaive nematanho anopfuura zana ng / ml (250 nmol / l). Munhu mumwechete chete ndiye ane huturu hwechokwadi, pa364 ng / ml (899 nmol / l) ().

Mune imwe nyaya yekudzidza, mukadzi aive nezinga re476 ng / ml (1,171 nmol / l) mushure mekutora chinowedzera chakamupa 186,900 IU yevhitamini D3 pazuva kwemwedzi miviri (9).

Uku kwaive kurova Ka47 iyo inowanzokurudzirwa yakachengeteka yepamusoro muganho we4,000 IU pazuva.

Mukadzi akagamuchirwa muchipatara mushure mekunge aneta, kukanganwa, kusvotwa, kurutsa, kutaura kwakashata, uye zvimwe zviratidzo (9).

Kunyangwe chete madosi akakurisa zvakanyanya anogona kukonzera huturu nekukurumidza, kunyange vatsigiri vakasimba vezviwedzero izvi vanokurudzira muganho wepamusoro we10,000 IU pazuva ().

Pfupiso Vitamin D mazinga akakura kupfuura zana
ng / ml (250 nmol / l) inoonekwa seinogona kukuvadza. Zviratidzo zvehupfu zvine
yakataurwa pamatanho akanyanya eropa zvichikonzerwa nemamegadoses.

2. Yakawedzera ropa calcium calcium

Vitamin D inobatsira muviri wako kutora calcium kubva pane chikafu chaunodya. Muchokwadi, iyi ndeimwe yemabasa ayo akakosha.

Nekudaro, kana kudya kwevhitamini D kwakanyanyisa, ropa calcium inogona kusvika pamatanho anogona kukonzeresa zvisingafadzi uye zvinogona kuve zvine njodzi zviratidzo.

Zviratidzo zve hypercalcemia, kana yakakwira ropa calcium calcium, inosanganisira:

• kugaya kudya, sekurutsa, kuda kurutsa, uye
  kurwadziwa nemudumbu
• kuneta, dzungu, uye kuvhiringidzika
• nyota yakanyanyisa
• kugara uchiita weti

Iyo yakajairwa huwandu hweropa calcium iri 8.5-10.2 mg / dl (2.1-2.5 mmol / l).

Mune imwe nyaya yekudzidza, murume akura ane dementia akagamuchira zviuru makumi mashanu zveIU zvevhitamini D zuva rega rega kwemwedzi mitanhatu aigara achipatara muchipatara aine zviratidzo zvine chekuita neakakwira calcium mazinga ().

Mune imwe, varume vaviri vakatora zvisina kukodzera kunzi vitamini D zvinowedzera, zvichitungamira muropa calcium mazinga e13.2-15 mg / dl (3.3-3.7 mmol / l). Uyezve, zvakatora gore kuti nhanho dzavo dzigadzikane mushure mekunge varega kutora zvinowedzera ().

Pfupiso Kutora yakawandisa vhitamini D kunogona kukonzeresa
mukunyanyisa kuwanda kwecalcium, iyo inogona kukonzera akati wandei zvingangoita
zviratidzo zvine njodzi.

Zvinowedzera 101: Vitamin D

3. kusvotwa, kurutsa, uye kushaya nzara

Mazhinji mhedzisiro mhedzisiro yeakawandisa vhitamini D ane hukama nekuwandisa calcium muropa.

Izvi zvinosanganisira kusvotwa, kurutsa, uye kushaya nzara.

Zvisinei, izvi zviratidzo hazviitike kune wese munhu ane huwandu hwecalcium hwakakwira.

Imwe ongororo yakatevera vanhu gumi vaive vabudirira zvakawandisa calcium huwandu mushure mekunge vatora yakakwira-dose vhitamini D kugadzirisa kushomeka.

Vane vavo vakaona kusvotwa uye kurutsa, uye vatatu vavo vakarasikirwa nehavi ().

Mhinduro dzakafanana kune vhitamini D megadoses dzakataurwa mune zvimwe zvidzidzo. Mumwe mukadzi akasangana nesvoto uye kuonda mushure mekutora chinowedzera icho chakawanikwa chiine ka78 zvakapetwa vhitamini D kupfuura zvakataurwa pakanyorwa (,).

Zvakakosha, izvi zviratidzo zvakaitika mukupindura kwakanyanya kukwirisa kwevhitamini D3, izvo zvakatungamira kumazinga ecalcium akakura kupfuura 12 mg / dl (3.0 mmol / l).

Pfupiso Mune vamwe vanhu, yakakwira-dose vhitamini D
kurapa kwakawanikwa kuchikonzera kusvotwa, kurutsa, uye kushaya nzara nekuda kwe
yakakwira ropa calcium calcium.

4. Kutambudzika kwepamuviri, kuzvimbirwa, kana kuita manyoka

Kutambudzika kwepamuviri, kuzvimbirwa, uye manyoka zvichemo zvakajairika zvekugaya izvo zvinowanzoenderana nekushushikana kwechikafu kana chirwere chinoshungurudza ura.

Nekudaro, ivo vanogona zvakare kuve chiratidzo cheakakwira calcium mazinga anokonzerwa ne vitamini D kudhakwa ().

Zviratidzo izvi zvinogona kuitika kune avo vanogamuchira mwero wakakura wevitamini D kugadzirisa kushomeka. Sezvimwe nezvimwe zviratidzo, mhinduro inoita kunge yakasarudzika kunyangwe kana huwandu hwevitamini D hweropa hwakaenzanawo.

Mune imwe nyaya yekudzidza, mukomana akatanga kurwadziwa nemudumbu uye kuzvimbirwa mushure mekutora zvisina kukodzera kunzi vhitamini D zvinowedzera, nepo mukoma wake akasangana neropa rakakwira pasina zvimwe zviratidzo ().

Mune imwe nyaya yekudzidza, mwana ane mwedzi gumi nemasere akapihwa 50,000 IU yevhitamini D3 kwemwedzi mitatu akasangana nemanyoka, kurwadziwa nemudumbu, uye zvimwe zviratidzo. Zviratidzo izvi zvakagadziriswa mushure mekunge mwana amira kutora zvinowedzera ().

Pfupiso Kutambudzika kwepamuviri, kuputirwa, kana
manyoka anogona kukonzeresa kubva muhombe vhitamini D doses inotungamira kune yakakwira calcium
mazinga muropa.

5. Bone kurasikirwa

Nekuti vhitamini D inoita basa rakakosha mukudyiwa kwecalcium uye bone metabolism, kuwana zvakakwana kwakakosha kuchengetedza mapfupa akasimba.

Nekudaro, yakawandisa vhitamini D inogona kukuvadza hutano hwepfupa.

Kunyangwe hazvo zviratidzo zvevhitamini D yakawandisa zvinonzi zvine huwandu hweropa recalcium, vamwe vaongorori vanoratidza kuti megadoses inogona kutungamira kune yakaderera mavitamini K2 muropa ().

Imwe yevhitamini K2 inonyanya kukosha mabasa ndeyekuchengetedza calcium mumapfupa uye kubuda muropa. Zvinotendwa kuti yakanyanya vhitamini D mazinga anogona kudzora vhitamini K2 chiitiko (,).

Kuti udzivirire pakurasikirwa kwepfupa, dzivisa kutora zvakawandisa vhitamini D zvinowedzera uye tora vhitamini K2 yekuwedzera. Iwe unogona zvakare kudya chikafu chakapfuma muvhitamini K2, senge mukaka wakapihwa huswa uye nyama.

Pfupiso Kunyangwe vhitamini D inodikanwa
calcium Absorção de ,gua, mazinga epamusoro anogona kukonzera kurasikirwa kwemapfupa nekukanganisa vhitamini
K2 chiitiko.

6. Itsvo kutadza

Kuwedzeredza vhitamini D kudya kunowanzo kuguma nekukuvara kweitsvo.

Mune imwe nyaya yekudzidza, murume akaiswa muchipatara nekuda kwekukundikana kweitsvo, kukwidziridzwa kweropa calcium, uye zvimwe zviratidzo zvakaitika mushure mekugamuchira majekiseni e vitamin D akarairwa nachiremba wake ().

Chokwadi, ongororo zhinji dzakaratidza kuenzana-kune-kwakakomba itsvo kukuvara mune vanhu vanokudziridza vhitamini D huturu (9,,,,,,,).

Mune kumwe kuongorora mune vanhu makumi matanhatu nevatanhatu vakagashira zvakanyanya jekiseni revhitamini D, munhu mumwe nemumwe akasangana neitsvo kutadza - vanga vaine itsvo dzine hutano kana chirwere cheitsvo chiripo ().

Itsvo kutadza kunorapwa nemuromo kana intravenous hydration nemushonga.

Pfupiso Kuwanda kwevhitamini D kunogona kutungamira kuitsvo
kukuvara mune vanhu vane itsvo zvine hutano, pamwe neaya ane itsvo dzakasimbiswa
chirwere.

Chinokosha

Vitamin D yakakosha zvakanyanya kune hutano hwako hwese. Kunyangwe iwe uchitevera kudya kunovaka muviri, ungangoda zvekuwedzera kuti uwane huwandu hweropa.

Zvisinei, zvinokwanisika kuva nezvakawanda zvakawandisa zvechinhu chakanaka.

Ita shuwa yekudzivirira kuwandisa kwehuwandu hwevhitamini D. Kazhinji, 4,000 IU kana zvishoma pazuva zvinonzi zvakachengeteka, sekureba sekuteurwa kweropa rako.

Uye zvakare, ita shuwa kuti iwe unotenga zvinowedzera kubva kune vane mukurumbira vagadziri kuti uderedze njodzi yekukanganisa kwetsaona nekuda kwekunyorera zvisizvo.

Kana wanga uchitora zvinowedzera vhitamini D uye uri kusangana nechimwe chezviratidzo zvakanyorwa muchinyorwa chino, bvunza nyanzvi yehutano nekukurumidza sezvazvinogona.