I-Vitamin D iyinvithamini enamafutha anesisindo edingekayo ukuze iphile futhi igcine amathambo aqinile. Eyaziwa ngokuthi "i-vitamin D," kutholakala i-vitamin D lapho isikhumba sibheke emisebeni yelanga ye-ultraviolet futhi sitholakala ezakhiweni zokudla nokudla okuthile.
Sibutsetelo
Kunezinhlobo ezimbili ezinkulu zamavithamini D kubantu. I-Vitamin D3 (i-cholecalciferol) yilu hlobo olukhiqizwa emzimbeni ngokuphendula ekukhanyeni emisebeni ye-ultraviolet B yelanga.
I-Vitamin D2 (ergocalciferol) isetshenziselwa izitshalo. Zombili izinhlobo kumele ziguqulwe esibindi nasezinsweni kufomu elisebenzayo, i-1,25 dihydroxyvitamin D, ezosetshenziswa emzimbeni.
Izinzuzo zezeMpilo
Umsebenzi oyinhloko ka vithamini D ukusiza umzimba ukuthi uthathe i-calcium ne-phosphorus emathunjini amancane. I-calcium iyadingeka ukusekela ukusabalalisa amathambo (ukuqina kwamathambo), imisebenzi yamaseli, nokusebenza kahle kwesisindo nesisundu.
Abantu abanesifo se-vitamin D bangase bathuthukise amathambo alula, abuthakathaka, aphefumulayo, isimo esaziwa ngokuthi i-rickets ezinganeni ne-osteomalacia kubantu abadala. I-Vitamin D igqugquzelwa odokotela abavamile ngokubambisana kwe-calcium ne-phosphorus kanye nethambo lezempilo. Ukwengeza, kunezindawo eziningi ezithembisayo zokucwaninga kwe-vitamin D ezingaphezu kwezifo zethambo.
1) Impilo Yenhliziyo
Ngokusho kokucwaninga kwezeMpilo Professional, okuhlolisisa ama-vitamin D egazi ngamadoda angaba ngu-50 000 aphilile futhi awalandela iminyaka eyishumi, amadoda ayenamavithamini D ahluleka kabili amathuba okuba nesifo senhliziyo njengamadoda anele ngokwanele amazinga e-vitamin D.
Ukwengezwa nge-1000 IU ka-vitamin D, noma amazinga aphezulu e-serum vithamini D, ingaba nengozi ephansi kakhulu yezifo zenhliziyo kanye nezinkinga.
2) Igciwane
Ngokwezifundo zokuhlola kanye nokuhlolwa kwebhula lokuqala, i-vitamin D ne-calcium yokudla kanye nesimo singaxhunyaniswa nomdlavuza ophansi (ikakhulukazi umdlavuza we-colorectal), nakuba kunzima ukuhlukanisa umphumela walaba ababili ngenxa yokuthi i-vitamin D ithinta amazinga e-calcium .
Ngokusho kokuhlaziywa kwe-meta eshicilelwe eMnyangweni we- American Journal of Preventative Medicine , labo abanesisindo esiphakeme samavithamini D babencane engozini engaphansi kuka-50% yomdlavuza wombala.
Ucwaningo lweminyaka emine olwanyatheliswa ngo-2007 lwahlola ukusetshenziswa kwe-calcium (1,400-1,500mg nsuku zonke), i-vitamin D3 (1,100IU nsuku zonke) noma i-placebo kubesifazane abangu-1 179 abangaphezu kuka-55. Abesifazane abathatha i-calcium ne-vitamin D babenengozini encane kakhulu zonke izinhlobo zomdlavuza zihlangene, kanye nabesifazane abanamazinga aphezulu e-vitamin D ekuqaleni kocwaningo. Akuwona wonke ucwaningo oluthile oluhle, njengoba isifundo se-Women's Health Initiative eshicilelwe ngo-2006 asizange sithole ingozi yomdlavuza ophansi kulabo abathatha i-vitamin D (ukungenisa vithamini D kwakungaphansi, ku-400IU ngosuku).
3) Izinhlanzi kanye ne-Flu
Igciwane lesifo sogciwane lidala ukugula kakhulu ezinyangeni zasebusika, okuholela abanye abacwaningi ukuba bacabange ukuthi lo mkhuhlane ungase uhlobene namazinga e-vitamin D. Amazinga e-Vitamin D aphansi kakhulu ebusika. Futhi, izifundo zokuhlola ziye zathola ukuthi abantu abanamazinga aphansi okuthiwa amavithamini D banamathuba amaningi okuthola ukutheleleka kokuphefumula noma babike ukuthi banegciwane lesibindi sokushisa noma lokuphefumula.
Ucwaningo olwanyatheliswa kuyi- American Journal of Clinical Nutrition lwaluhlola ukusetshenziswa kwevithamini D (1,200 nsuku zonke) noma i-placebo ezinganeni ezingaba ngu-340 phakathi nezinyanga zasebusika.
Ngemuva kwezinyanga ezine, abacwaningi bathola ukuthi izinga lomkhuhlane we-A lalilingamaphesenti angaba ngu-40 aphansi kuneqembu le-placebo, ngaphandle kokuhlukana okuphawulekayo kumazinga e-influenza B.
Ubufakazi obunamavithamini D obuningi bokudlula ngokweqile / obomkhulu buxubene. Ngokusho kocwaningo olushicilelwe ku- Nutrition Journal , ama-25mcg nsuku zonke amavithamini D amasonto angu-12 abesilisa abakhulu ngokweqile futhi abakhuluphele kunomthelela ekunciphiseni okuphawulekayo kokunciphisa amanoni uma kuqhathaniswa nalabo abathwala indawo.
Ucwaningo olwenziwa ngo-2013 emtholampilo oluthile luhlolwe u-4000IU wevithamini D nsuku zonke kanye nokuqeqeshwa kokuphikiswa kwamasonto angu-12 futhi uhlulekile ukuthola izinguquko ezinkulu emanzini amaningi kulabo abathatha vithamini D.
Ukusebenzisa okwengeziwe
- Ukuvimbela i-osteoporosis nokuphathwa
- Multiple sclerosis
- Amapayipi amazinyo kanye nokuvimbela izifo zezinsini
- I-Fibromyalgia
- Izimo zesikhumba kuhlanganise i-psoriasis, i-acne, ne-eczema
- Ukukhathala, amandla aphansi
- Ubuhlungu (njengokubuhlungu emuva , ubuhlungu bamadolo, ukushaya kwegazi)
- Ukukhathazeka kwemizwa kufaka phakathi ukucindezeleka, ukuphazamiseka kwenkathi yonyaka
- Ukuphazamiseka okuzenzakalelayo okufana nesifo sikashukela, isifo samathambo esifubeni, isifo se-Crohn, isifo sofuba esiswini
- Isifo se-thyroid nesifo sezinso
I-Vitamin D ekudleni naseZibhalweni
Umthombo oyinhloko kavithamini D uvela ekuchaseni elangeni. I-American Academy of Dermatology iyeluleka ukuthi sithola u-vithamini D ekudleni nasezincelweni esikhundleni se-UV exposure, ngenxa yengozi yomdlavuza wesikhumba.
Ukudla okune-Vitamin D kuhlanganisa izinhlobo ezithile zezinhlanzi ezinamafutha, njenge-herring, i-mackerel, i-salmon, i-tuna, ne-sardines. Amaqanda e-egg, ushizi, nesilwane senkomo yenkomo inikeza amanani amancane kavithamini D. Amakhomikhali anika u-vitamin D, amakhowe aphethwe ukukhanya kwe-ultraviolet ephezulu ku-vitamin D.
Nakuba kunezinto ezimbalwa zokudla ezivame ukuqukethe i-vitamin D, ukudla okuvamile kuvame ukuqiniswa nge-vitamin D efana nobisi, okusanhlamvu kwasekuseni, ubisi lwe-soy, ubisi lwelayisi (nezinye izimbiza ezisekelwe ezitshalweni), i-yogurt, i-orange, ne-margarine.
Ama-supplements e-Vitamin D nawo ayatholakala njengama-capsules, ama-gummies, ama-tablet, noma ama-tablet. Amafutha we-Cod kwesibindi nawo asetshenzisiwe. I-Vitamin D ekufakeni izithako noma ekudleni okucebile kungenzeka kube yi-vitamin D2 no-D3. I-Vitamin D3 (i-cholecalciferol) ifomu elikhethiwe ngenxa yokusetshenziswa kangcono emzimbeni. Ukwengeza izithako ezilodwa, ama-multivitamines kanye ne-calcium supplements inikeza i-vitamin D, kodwa inani liyahluka kabanzi ngakho kubalulekile ukufunda amalebula.
Abantu abalandela ukudla kwemifino noma ye-vegan kufanele bahlole umthombo we-vitamin D ekudleni okunamandla kanye nezithako; kuyilapho i-vitamin D3 ibhekwa njengendlela engcono kakhulu yokusetshenziswa, i-vitamin D3 ivame ukondla izilwane (ikakhulukazi uboya bezimvu) kuyilapho i-vitamin D2 ivela emithonjeni yezitshalo. I-Vitamin D gummies ingase ibe ne-gelatin.
Inzuzo ephakanyisiwe
E-United States, izincomo ze -Institute of Medicine ze-vitamin D , ezikhishwe ngo-1997, zimi kanje:
- Ukuzalwa kuya eminyakeni engu-50 - 200 IU (5 mcg)
- Phakathi kweminyaka engu-51 no-70 - 400 IU (10 mcg)
- Iminyaka engaphezu kwengu-71 - 600 IU (15 mcg)
- Abesifazane abakhulelwe nabahlengikazi - 200 IU (5 mcg)
Ama-vitamin D afanelekile okubhekwa njengophakeme kakhulu, kepha okungenani, okungenani ku-1,000 kuya ku-2,000 IU (25-50mcg) Kunconywa ngabantu abadala. Kukhona ukuvumelana okukhulayo okukhulunywa ngakho okudingayo okumele kudingeke kuphinde kuhlaziywe, ngokususelwa ebufakazini obandayo bokuthi ukutholakala kwevithamini D kuyenzeka futhi ngenxa yocwaningo ngendima eyinkimbinkimbi yevithamini D ekuvimbelweni kwezifo eziningi.
Ngenxa yokuthi kunezinhlobo eziningi zevithamini D, indlela engcono kakhulu yokukala izinga le-vitamin D yomuntu ukuhlola izinga lomuntu ngokuhlola igazi ngefomu eyaziwa ngokuthi i-25-hydroxyvitamin D. Ngokuvamile, amazinga e-vitamin D angaphansi kuka-30nmol / L (12) ng / mL) ziphansi kakhulu empilweni yethambo kanye nempilo yonke. Inani le-vitamin D lama-50 nmol / L noma ngaphezulu lingenele kakhulu, nakuba amazinga e-vitamin D angaphezu kuka-125 nmol / L (50 ng / mL) cishe aphakeme kakhulu.
Umkhawulo ophephile ophezulu kavithamini D ungu-1,000-1,500 IU / usuku lwezingane, 2,500-3000 IU izingane ezingamakhulu ayisishiyagalolunye nesishiyagalolunye nesishiyagalolunye (4,000 IU) ngosuku lwezingane ezingu-9 nangaphezulu, abadala, abakhulelwe nabancelisayo.
Izingozi Ze-Vitamin D
- Abantu abanokukhanya kwelanga okulinganiselwe
Isilinganiso sevithamini D esakhiwe kusukela ekungeneni kwelanga sithinteka ngenkathi nangesizinda. Ngokuvamile, emadolobheni asenyakatho afana neBoston noma eNew York, ayinayo imisebe ye-UVB eyanele yokwakha i-vitamin D ngesikhathi sokuwa nezinyanga zasebusika. Abantu abangena ekhaya, abesifazane abagqoke izingubo nezingubo zokukhanda ngenxa yezizathu zenkolo, nabantu imisebenzi noma amahora okusebenza unciphisa ukukhanya kwabo ekukhanyeni kwelanga cishe ayitholi inani elikhulu levithamini D elangeni. - Abantu abasebenzisa isikrini selanga
Ukusetshenziswa kwe-sunscreen kuvimbela ukwakheka kwevithamini D, futhi. Ngisho ne-sunscreen ene-SPF engu-8, inani elitholakala ezinyangeni eziningi zansuku zonke, linganciphisa kakhulu ukukhiqizwa kwe-vitamin D. Kwesinye isifundo sokucwaninga, cishe isigamu sabantu baseCypsfield, e-Illinois, ababehlale begqoke isikrini somzimba ngenkathi bengaphandle babe ne-vitamin D ukuntuleka. - Abantu abane-pigment enkulu yesikhumba
Abantu abanesikhumba esimnyama banama-melanin amaningi, i-pigment enikeza isikhumba umbala wayo. I-Melanin ithatha imisebe ye-UV, eyanciphisa amandla esikhumba ekukhiqizeni u-vithamini D. Uma ubala kakhulu esikhumbeni somuntu, okubaluleke nakakhulu ukuthi udla i-vitamin D. ngokwanele. - Abantu abadala
Abantu asebekhulile basengozini enkulu yokuntuleka kwe-vitamin D, njengoba ikhono lokukhiqiza i-vitamin D likhula ngobudala. Eqinisweni, amazinga e-vitamin D ezifundeni asebekhulile atholakala ukuthi angama-30% amazinga atholakele kubantu abadala. Kulinganiselwa ukuthi abangaphezu kuka-50% abantu abadala abangaphezu kweminyaka engu-50 e-United States naseYurophu basengozini yokuntuleka kwe-vitamin D. Ucwaningo olulodwa lwathola ukuthi eBoston ekupheleni kwehlobo, ama-30% wabamhlophe, ama-42% ase-Hispanics, kanye nama-84% ase-Afrika-aseMelika anesifo se-vitamin D.
- Abantu abangenakuthola kahle amafutha (fat malabsorption)
I-Vitamin D idinga amafutha athile okudla ukuze afakwe emathunjini amancane. Abantu abanezimo ezibangelwa ukubola amafutha, njenge-cystic fibrosis, isifo se-celiac, isifo sika-Crohn, isifo se-Whipple nesifo sesibindi esingapheli, sithandwa kakhulu yi-vitamin D. Abantu abanesifo sezinso bangakwazi ukuguqula i-vitamin D kwifomu layo elisebenzayo. - Abantu abakhuluphele
- Izinsana ezitholakala kuphela ngebele
Izidingo ze-Vitamin D ezinganeni azikwazi ukuhlangana nobisi lwebele lwabantu kuphela. Xhumana nodokotela wezingane ngaphambi kokusebenzisa izithasiselo ze-vitamin D ezinganeni.
Amapulangwe
I-Vitamin D iyinvithamini enamafutha anamunwe. Lokhu kusho ukuthi, uma kusetshenziswe ngokweqile, kungakhiwa emzimbeni futhi kubangele izimpawu ezinobuthi, ngokungafani ne-vitamin C nezinye izithamini ezincibilika kwamanzi. Ngenxa yokuthi i-buildup ihamba kancane, kungathatha izinyanga noma iminyaka ngaphambi kokuba kutholakale amazinga anobuthi.
Amavithamini D amaningi kakhulu angabangela amazinga aphezulu e-calcium egazini (hypercalcemia), okungabangela amakhemikhali e-calcium ezintanjeni ezinothile ezifana namaphaphu noma inhliziyo, ukudideka, ukulimala kwezinso, izinso zezinso, ukucabangela, ukuhlanza, ukuqothulwa, ukulahlekelwa isisindo , nesifiso esibi.
Ukuhlanganiswa kwe-vitamin D ne-calcium akufanele kuthathwe nge-thiazide diuretics ngoba kungaholela ekwenzeni amazinga e-calcium ngokweqile emzimbeni. Abantu abathintekayo be-calcium-channel akufanele bathathe i-vitamin D ne-calcium, ngaphandle kokuphathwa kukadokotela, ngoba kungaphazamisa umphumela wemithi.
Imishanguzo yokulwa ne-anti-seizure kanye ne-rifampin (yesifo sofuba) inganciphisa amazinga e-vitamin D.
Abantu abanomsebenzi ophansi we-parathyroid bangase babe engozini ephakeme yamazinga aphezulu e-calcium ngenkathi bethatha i-vitamin D.
I-steroids, i-laxatives, ne-cholesterol-ehlisa izidakamizwa zinganciphisa inani levithamini D umzimba wakho ongayitholela. Ngokufanele, i-vitamin D kufanele ithathwe amahora ambalwa ngaphambi noma ngemva kokudla lezi zidakamizwa.
Futhi khumbula ukuthi ukuphepha kwezidakamizwa kwabesifazane abakhulelwe, omama abahlengikazi, izingane, nalabo abanezimo zezokwelapha noma abaphuza imishanguzo ayisungulwa. Ungathola amathiphu ekusetshenzisweni izithako, kepha uma ucabangela ukusebenzisa amavithamini D, khuluma nomhlinzeki wakho oyinhloko kuqala. Ukwelapha isimo futhi ukugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi.
> Imithombo:
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