I-Vitamin D ayikho ngaphezu koMakhi weT Bone
I-Vitamin D i-vitamin D inomnumzana onomsoco onomsebenzi omkhulu ekuncedeni ukutshatyalaliswa kwe-calcium kunye ne-phosphorus emathunjini nokwakha nokugcina isistim. Ngaphandle komsebenzi walo kwi-calcium metabolism, nayo inendima ekunciphiseni ukutshaya, ukukhusela ukukhula kweeseli ezimbi, ukulungelelanisa ukusebenza kwe-immune kunye nokulinganiswa kwemizwa.
Kutheni Usebenza Kanzima Ukufumana D?
Amanqanaba aphantsi ka vithamini D aye adibana nezifo ezininzi kunye neemeko zempilo kuquka nomhlaza, ukukhuluphala, isifo senhliziyo, ukudandatheka, i-multiple sclerosis, i-arthritis, isifo sikashukela kunye negazi eliphezulu.
Ngamanye amaxesha uphando ludideka malunga nokuba kutheni i-vitamin D idlulileyo kule miqathango. Kungenzeka ukuba amazinga aphantsi ale vivitham eqinisweni abangela izifo kunye nokuphazamiseka kweenkqubo zomzimba. Kwakhona kunokwenzeka ukuba izizathu eziphambili zezi meko zibangela ukungabikho ngexesha elifanayo. Oko siyaziyo kukuba abantu abaninzi kwezi meko banamaqondo aphantsi kakhulu e-vitamin D, kwaye abaphandi bazama ukufumanisa ukuba ukuxhaswa nge-vitamin D kunokukhusela kunye / okanye ukunyanga le miqathango.
Ngaba zonke ii "Ds" zenziwe zilingana?
Kukho amakhemikhali amakhemikhali athatyathwa njenge-vitamin D, kwaye kude kube yicatshangelwa ukuba abazange bafumaneke ngokufanayo (abanakho ukusetyenziswa ngokufanelekileyo emzimbeni).
Uphando lwangaphambili lubonise ukuba uhlobo olusebenzayo luyi- vitamin D 3 . Olu luhlobo lwevithamini D oya kuvelisa xa isikhumba sakho sichazwa yelanga; izilwanyana eziqhelekileyo zivela kwimithombo yezilwanyana zevithamini.
Olunye uhlobo oluqhelekileyo, i- vitamin D 2 , kucatshangelwa ukuba alusebenzi. I-vitamin D 2 ifumaneka kwimithombo yendalo kwaye ngokuqhelekileyo uhlobo olusetyenziswa ekuqiniseni ubisi nokunye ukutya. Uphando olutshanje, nangona kunjalo, lubona ukuba zombini iindidi ze-vitamin D zisebenza ngokulinganayo ekukhuliseni amazinga ka-vitamin D emzimbeni wakho.
Ngaba mhlawumbi unokuba nguD-Deficient?
Kukhona ithuba elihle lokuba awufumani ngokwaneleyo i-vitamin D. Ngokuxhomekeke kwiphando elithile eliyifunayo, inxalenye yesibini kwisithathu kubantu abadala abanalo i-vitamin D. Ukuba usebenza ngaphakathi, uhlale usebenzisa i-sunblock, uhlala ngasentla i-latitude, ingaphezulu kwama-50, kunye / okanye ungathathi isongezelelo somhla ngemihla, usenokuhlaselwa kule vithamini ebalulekileyo.
Ingakanani i-Vitamin D Ngaba Uyayifuna?
Ubuninzi kangakanani i-vitamin D oyifunayo. Isibonelelo samhla ngemihla esinconywayo siyi-200 IU ngosuku ukuya kwi-50 ubudala, kunye ne-400 ye-IU xa useneminyaka engama-50. Kodwa iingcali ezininzi zicinga ukuba ziphantsi kakhulu. Isiphakamiso sasijoliswe ekuqaleni ekuthintela izithintelo kubantwana, ixesha elide ngaphambi kokuba inxaxheba ye-vitamin D kwiimeko ezininzi zininzi.
Umgangatho ophezulu we-dosage ekhuselekile ngokuqhelekileyo kuboniswe ukuba ngu-2000 IU ngosuku. Le nto inombambano, kunye neengcali zithi ziphantsi kwaye ezinye zithi zikhuselekile kumaxabiso angaphezulu.
Ngoko unquma njani ukuba ufuna kangakanani?
Indlela eyona ndlela ekhuselekileyo kukuthatha isongezelelo esingu-400IU ngemini kwaye uphume ilanga elipheleleyo ubuncinane amaxesha amathathu ngeveki imizuzu elishumi elinesihlanu ngelo xesha. Olu nxu lumano luya kukhuseleka phantse bonke abafazi be-menopausal.
Kodwa kwabanye, ngokukodwa abo bangakhange bahlale elangeni okanye bebe ne-vitamin D engapheli ixesha elide, oku akunakwanela. Ukuba ucinga ukuba unakho u-vithamini D, ungathetha nomboneleli wakho wezempilo malunga neyiphi imilinganiselo eya kuba yinto enhle kuwe. Unokuphakamisa amanani amakhulu amakhulu ngexesha elincinci, kwaye emva koko uncinci lwesondlo.
Indlela Yokufumana I-Vitamin D Eninzi
Kukho iindlela ezininzi zokuphucula i-vitamin D yakho yansuku zonke:
- Ilanga
I-Sunshine yindlela eyona yendalo yokufumana i-vitamin D. I-vitamin D uyenjenjalo isetyenziswe ngokusemzimbeni wakho, ikhululekile, kwaye unokuyifumana kunye nokuzivocavoca ukuze wenze i-combo enkulu yokwakha amathambo. Kubafazi abamhlophe abahlala apho kukho ilanga elinamandla, malunga ne-15 ukuya kwe-20 imizuzu kathathu ngeveki kuya kubakho ukuvelisa i-vitamin D eyaneleyo ukuze kugcinwe ungabi nako.Kwabanye abantu, kunzima ukufika kwelanga. Ukuba unxibe iingubo ezigubungela yonke isikhumba sakho, ukuba uhlala kwindawo esenyakatho okanye imvula, okanye ukuba unobumba obumnyama, unokuba neengxaki zokufumana ilanga elaneleyo ukwenzela ukuba wenze amazinga athile ka vithamini D.
- Ukutya
Kukho imithombo emininzi yokutya i-vitamin D. Intlanzi efana ne-salum, i-tuna kunye ne-mackerel yimithombo yale vithamini, njengamaqanda eqanda, ushizi kunye nesibindi senyama. Ubisi lwe-Vitamin D-obunamandla kunye nezinye ukutya nazo ziyimithombo emihle. I-Ofisi yeZibonelelo zeDilesi 'I-Vitamin D Fact Sheet inikeza imithombo yokutya eyongezelelweyo, kunye nolwazi olungakumbi nge vithamini D. - Izibonelelo
Unokufumana i-vitamin D ngeendlela ezimbini: i-vitamin D 2 , kunye ne-vitamin D 3 , njengoko kuthethwa ngaphambili. Kukho ezinye ezingaziwa malunga nokuba uhlobo olulodwa luphezulu kunomnye ukukhusela ukusilela. Ukuba unokukhetha ukuthenga, i-D 3 mhlawumbi iyona ndlela ikhethekileyo kuba kukho ubungqina obuninzi bokuthi benziwa lula ngomzimba.
I-Vitamin D kunye ne-Drug Interactions
Kukho inani lamachiza anokunxibelelana ne-vitamin D. Hlola kunye nomboneleli wakho wezokwelapha ngaphambi kokuba uqale ukuthatha isongezelelo se-vitamin D xa uthatha nawaphi na amayeza, kodwa ngokukodwa:
- i-thiazide diuretics, efana neDiuril (chlorothiazide) kunye ne-Enduron (i-methyclothiazide), enokubangela ukuba kubekho amazinga aphezulu e-calcium
- i-calcium-channel blockers, njengeCardizem (diltiazem) kunye neNorvasc (i-amlodipine)
- amachiza okulwa neentambo, ezifana ne-phenytoin, i-primidone, i-phenobarbital ne-valproic acid
- i-corticosteroids, njenge-prednisone
- Xenical (orlistat)
- Imithi yokunciphisa i-Cholesterol ephazamisa amanqabile e-fatabolism njenge-cholestyramine
I-Vitamin D ingaba ngumhlobo wakho omhle ekumeni. Ukufumana iindlela eziphilileyo zokufumana okwaneleyo kunokukunceda uhlale uqinile kwaye ukhusele iingxaki zempilo ezinxulumene neminyaka.
Imithombo:
> Bischoff-Ferrari, HA, Giovannucci, E, Willett, WC, Dietrich, T, Dawson-Hughes, B, Ukulinganiswa kweziphumo ze-serum eziphezulu ze-25-hydroxyvitamin D kwimiphumo yempilo emininzi, i- American Journal of Clinical Nutrition, Vol. 84, No. 1, 18-28, Julayi 2006. Ibuyisiwe ngomhla we-12 > ngoMeyi, > 2008.
> IiNational Institutes of Health, Office of Supplements Supplements, I-Supplement Supplement Sheet: I-Vitamin D. Ibuyiswe ngomhla we-12 Meyi 2008.