Ingakanani ivithamin D ekufuneka ndiyithathile?

Impilo-ntle

Mhlawumbi ukuvile ukubaluleka kokufumana ivithamin D yakho, kodwa uyazi ukuba yintoni? Kwaye ungayifumana njani ecaleni kwelanga? Kwaye kutheni kubaluleke kangaka. Funda uqhubeke.

I-Vitamin D yivitamin enyibilikayo enamafutha eveliswa lulusu xa ivezwe kukukhanya kwe-ultraviolet. Okunye ukutya kunye nezongezo ziqulathe ivithamin D. Vitamin D ibalulekile ekufunxeni ikhalsiyam kunye nokwakha amathambo asempilweni, omelele. Kuyimfuneko nasekulawuleni amanqanaba eswekile yegazi, ukulwa nesifo sentliziyo, ukulawula iihormoni kunye nokuphucula imeko, kunye nokunceda ukugxila kunye nenkumbulo.

Ndazi njani ukuba ndinokuswela ivithamin D?

Ukungabikho kwivithamini D kuthetha ukuba umzimba awunayo ivithamin ngokwaneleyo kwaye isenokungasebenzi ngokuchanekileyo ngenxa yayo. Malunga ne-40% yabantu eUnited States banokuba nenqanaba eliphantsi levithamini D. Abantu abaneethoni zolusu ezimnyama kwaye abasetyhini abakhulelweyo inokuba sesichengeni sokunqongophala.

Ukusilela kweVitamin D kunokubangelwa zizinto ezininzi, kubandakanya:

• Ukungoneli kwelanga ngokwaneleyo
• Ukutya okuswele iivithamini
• Iimeko ezithile zonyango
• Amayeza athile
• Isikhumba esimnyama
• Ukunxiba i-sunscreen kakhulu

Ukungabikho kwivithamini D kunokunyusa umngcipheko wokuphuhlisa ezinye iimeko zempilo, ke kubalulekile ukuba wazi ezinye zeempawu zokulumkisa. Nazi ezinye zeempawu eziqhelekileyo ezinokuvela kwi-vitamin D ephantsi:

• Ixhala
• Ukudinwa okungapheliyo
• Uxinzelelo
• Ingxaki yokulala
• Ukudumba nokudumba
• Amathambo abuthathaka okanye aphukileyo
• Ubuthathaka

Ukuba ugqirha wakho ucinga ukuba uswele i-vitamin D, unokuyalela uvavanyo lwegazi ukuze aqinisekise. Uvavanyo lwegazi lulinganisa uhlobo olujikelezayo lwevithamini D emzimbeni obizwa ngokuba yi-25-hydroxy vitamin D, okanye 25 (OH) D. Ukuba amanqanaba akho egazi asezantsi, ugqirha wakho unokuncomela ukuxhaswa.

Ngaba ufuna elona xabiso lilungileyo kwi-vitamin D?

Bhalisela ulumkiso lwamaxabiso e-vitamin D kwaye ufumane ukuba amaxabiso atshintsha nini!

Fumana izilumkiso zamaxabiso

Ingakanani ivithamin D ekufuneka ndiyithathile?

Umntu oqhelekileyo ngaphandle kokunqongophala kufuneka athathe idosi yemihla ngemihla ubuncinci iiyunithi ezingama-600 zamazwe aphesheya (IU) zevithamin D, ngokwe Amayeza eYale . Nangona kunjalo, inani levithamini D umntu anokulithatha lixhomekeke kubudala bakhe, iimpawu zomntu ngamnye, imbali yezonyango, kunye nempendulo yokuthatha ivithamini.

Abantu abangaphezu kweminyaka engama-70 kunye nabasetyhini abasetyhini banokufuna i-IU engaphezulu kwama-600. Njengabantu abaneminyaka yobudala, ulusu lwabo luvelisa ivithamin D encinci, oko kuthetha ukuba baya kufuna ukongezwa.

Abafazi abakhulelweyo kunye nabantu abaneemeko ezithile zempilo eziphazamisa ukufunxwa kwe-vitamin D-enjengesifo se-celiac okanye i-cystic fibrosis-bafuna ukutya okuphezulu kwemihla ngemihla okungaphezulu kwe-600 IU. Unokuthatha ivithamin D ngalo naliphi na ixesha losuku. Okwangoku, kunokuba luncedo ngakumbi ukuyithatha kunye namanqatha okutya avela kukutya okufana namandongomane okanye iimbewu kuba inyibilika ngamanqatha.

Zininzi oogqirha kwaye iingcali zezempilo zincomela ukuthatha iidosi ezincinci zevithamini D ekuhambeni kwexesha ukubuyisa amanqanaba. Kubantu abadala, oku kunokuthetha ukuthathwa okuphezulu kwe-vitamin D ye-1,500-2,000 IUs. Iidosi eziphezulu ezikufutshane ne-10,000 IU zinokufuneka kubantu abathile abane-osteoporosis okanye ezinye iimeko ezifanayo. Nangona kunjalo, ukuthatha iidosi eziphezulu zevithamini D (okt, 40,000 IU) kunokubangela ityhefu D kunye nezinye iingxaki zempilo. Kubalulekile ukuba uthethe nogqirha wakho malunga idosi ekunene.

Ngaba ndithatha kakhulu ivithamin D?

Nangona ukuthatha ivithamin D kunezibonelelo ezininzi zempilo, kunokwenzeka ukuba uthathe kakhulu. I-Vitamin D yetyhefu, okanye i-hypervitaminosis D, inokubangela i-calcium egazini (i-hypercalcemia) kwaye ibangele iintlungu zethambo, isicaphucaphu, ukugabha, okanye iingxaki zezintso.

Nalu uluhlu lweziphumo eziqhelekileyo umntu anokuzifumana ekuthatheni ivithamin D eninzi kakhulu:

• Ukudinwa
• Ukuchama kakhulu
• Ukuphelelwa ngumdla wokutya
• Ukuhla ukusinda
• Isicaphucaphu
• Ubuthathaka

Amanye amayeza anokusebenzisana nevithamini D. IiSteroids inokuphazamisa indlela umzimba odibanisa ngayo ivithamini. I-cholesterol-ukwehlisa iziyobisi cholestyramine kunye ne-orlistat yokunciphisa umzimba inokuthintela amandla omzimba wokufumana ivithamin D. Amanye amayeza anokunyusa amanqanaba e-vitamin D.

Luhlobo luni lwevithamin D olongezayo ekufuneka ndiluthathile?

Zimbini iintlobo ezahlukeneyo zevithamini D. Vitamin D2 (ergocalciferol) ubukhulu becala ivela kukutya okusekwe kwizityalo ezinje ngamakhowa akhulileyo e-UV, okanye ukutya okuqinisiweyo kunye nezongezo zokutya. Vitamin D3 (cholecalciferol) ivela kwizilwanyana kunye nezongezo. Uya kufumana i-D3 kwioyile yeentlanzi, ibhotolo, isibindi, kunye neeqanda zamaqanda.

I-Vitamin D iyafumaneka kwifom yokongeza njengamanzi, ithebhulethi, okanye iphilisi. Abanye oogqirha baya kunika inaliti ye-vitamin D. I-D2 ifuna ukuba ugqirha ayifumane, kwaye i-D3 ihlala ifumaneka xa kuthengwa i-counter. Kukho impikiswano malunga nokuba i-D2 yomelele kune-D3; Ukufuna iingcebiso kwezonyango yeyona ndlela yokuqinisekisa ukuba ufumana ifom efanelekileyo kunye nedosi oyifunayo.

Olona hlobo luhle lwevithamini D lokuthatha njengesongezelelo yi-D3; nangona, i-D2 yamkelekile, utshilo uTod Cooperman, MD, umseki we ILebhu yabathengi . I-D3 ayinakufane ibangele iimpazamo kuvavanyo lwegazi, kwaye iidosi eziphezulu zinokuphakamisa amanqanaba ngcono. Ngokwendlela yokwenziwa, ulwelo kunye neepilisi zihlala zilungile zombini (nangona, sifumene ezinye iimveliso ezingaboneleliyo ngezixa zidweliswe kwiilebheli). Ukukhetha kwam kukuhla kolwelo, njengoko unokutshintsha idosi ngokulula. Kwaye ungayifaka ngqo ekutyeni okanye kwisiselo, ekufuneka sikukhumbuze ukuba ivithamin D, enyibilikayo enamafutha, kufuneka ithathwe kunye nokutya okunamafutha ukuphucula ukufakwa.

Ezinye iindlela zokufumana i-vitamin D eyaneleyo

Kukho ezinye iindlela zokufumana ivithamin D ngaphaya kokuthatha nje isongezelelo. Ilanga ngumthombo obalaseleyo wevithamini D, kwaye ke kukutya okuninzi.

Ukuchitha imizuzu eli-10 ukuya kwengama-20 elangeni kuyabonelela I-IUs eyi-1,000-10,000 wevithamini D. Ubungakanani bexesha ekufuneka ulichithe elangeni kunye nenani lee-IU oza kulifumana liza kwahluka ngokwamaxesha onyaka, apho uhlala khona emhlabeni, nokuba lumnyama kangakanani ulusu lwakho. Nokuba uphi, ixesha elifutshane elangeni olichitha yonke imihla akufuneki lichazwe ukuze umzimba wakho ukwamkele ngokwaneleyo ukukhanya.

Zama ukufaka ukutya okune-vitamin D ekutyeni okutyayo, nako. Nazi ezinye iindlela onokukhetha kuzo:

• Iintlanzi ezinamanqatha (njenge salmon, halibut, sardines, tuna, kunye ne whitefish) ziphezulu ku vitamin D.
• Amanye amakhowa, afana ne-portobello kunye ne-maitake, anamanqanaba afanelekileyo e-vitamin D, ngakumbi ukuba akhulile esebenzisa ukukhanya kwe-UV.
• I-United States yomeleza ubisi ngevithamini D. Ukanti, ubisi oluhlaza luyaziwa ukuba lwenzeka ngokwendalo kunye nevithamin D. Isenokuba nokuxinana okuphezulu kwezondlo.

Nini ukubona ugqirha

Ukunqongophala kwe-vitamin D kunokubangelwa okanye kubangele iimeko zempilo ezinzulu. I-Vitamin D inceda umzimba ukuba uthathe i-calcium, i-magnesium kunye ne-phosphorus, eziyimfuneko ekugcineni amathambo asempilweni. Ukusilela kungakhokelela kukungoneliseki ngokwaneleyo kwe-calcium enokubangela i-osteoporosis, i-osteopenia, okanye iirickets ebantwaneni.

Iirickets zinokubaluleka kwimpilo yethambo labantwana kuba ibangela amathambo athambileyo kunye nokukhubazeka kwamathambo. I-Osteomalacia ikwayimeko efanayo kodwa kubantu abadala, ethi ngamanye amaxesha ikhokelele ekuweni nakumathambo aphukileyo ekunzima ukuphilisa. Nge-osteoporosis, amathambo ancipha kwaye ngenxa yoko kunokwenzeka ukuba aphule okanye abangele imiba yokuma.

Ngamanye amaxesha, ukusilela kwivithamini D akubangelwa kukungafumani ilanga ngokwaneleyo. Iimeko ezithile zempilo zichaphazela indlela umzimba owuthatha ngayo okanye owenze ngayo iivithamini. Izifo zezintso kunye nesibindi zinokwehlisa isixa se-enzyme ekufuneka isetyenziswe ngumzimba ukusebenzisa ivithamin D. Isifo seCeliac, isifo sikaCrohn, kunye necystic fibrosis konke kubangela amathumbu ukuba afumane ivithamini encinci. Nokuba ukutyeba kakhulu kunokubangela ukusilela ngenxa yokuba iiseli ezinamafutha gcina uvithamin D, ugcine ukuba unokusetyenziswa ngokulula.

Intlungu yethambo kunye nobuthathaka bemisipha kunokuba ngumqondiso wokuba lixesha lokuba ubone ugqirha. Ukusilela kweVitamin D kunokubangela ezinye iimpawu ezinje ukudakumba , ukudinwa, isifuba, nokuba Ukungasebenzi kakuhle kwe-erectile . Ukufuna ingcebiso kwezonyango ngokubonisana nogqirha yeyona ndlela ifanelekileyo yokufumanisa ukuba uyayifuna na okanye awuyifuni na le nyango. Ukuba ucetyiswa ngumboneleli wezempilo ukuba uthathe i-vitamin D, kunokwenzeka ukuba wonge imali kwi-D2 okanye i-D3 kagqirha enekhadi lokugcina i-Rx nge-SingleCare.