Vitamin D a enni nipadua mu: biribiara a ɛsɛ sɛ wuhu

Ebia woate " vitamin D a enni nipadua mu" ho asɛm pii nnansa yi, ɛnte saa? Ntease bi wɔ hɔ a enti ɛte saa. Ɛyɛ ɔhaw a ɛka nnipa ɔpepepem pii wɔ wiase nyinaa. Sɛ yɛbɛka no tiawa a, efi " owia hann vitamin" a ɛho hia a wonni. Bere a nnipa dodow no ara susuw sɛ vitamin D yɛ ade a ɛma nnompe akwahosan yɛ kɛse no, nokwarem no ɛho hia ma nneɛma afoforo pii, a nea ɛka ho ne nipadua no mu tumi a ɛko tia nyarewa no dwumadi, ntini ahoɔden, ne adwene. Sɛ wote ɔbrɛ nka bere nyinaa, anaasɛ wowɔ ɛyaw ne ɛyaw a wontumi nkyerɛkyerɛ mu a, ebetumi ayɛ vitamin D a wunni ho sɛnkyerɛnne. Sɛ́ ebia w’ankasa akwahosan anaa obi foforo de ho asɛm hia wo no, ɛho hia sɛ wote nea ɛde vitamin D a enni nipadua mu ba, nea ɛde ba, asiane ahorow, ne ayaresa ahorow a wɔde sa no ase na ama woanya apɔwmuden bere tenten.

Nea edi kan no, ma yɛnhwɛ, dɛn ne vitamin D? Yɛbɛyɛ dɛn anya?

Ansa na yɛbɛka nea enni nipadua no mu ho asɛm no, momma yɛnte nea vitamin D yɛ no ase yiye. Nokwarem no, ɛyɛ vitamin a srade wom a ɛyɛ adwuma te sɛ steroid hormone. Yenya no wɔ akwan abien so titiriw:

1. Efi owia hann mu (vitamin D3): Sɛ yɛn honam ani nya ultraviolet B (UVB) mframa a efi owia mu a, vitamin D3 (cholecalciferol) ba wɔ honam ani.
2. Efi aduan ne nnuru a wɔde ka ho (vitamins D2 ne D3): Wonya vitamin D2 (ergocalciferol) fi afifide (e.g., nsenia a wɔde UV ayɛ) ne nnuan a wɔahyɛ no den mu. Wonya vitamin D3 fi mmoa nnuan mu (sɛ nhwɛso no, mpataa a srade wom, nkesua a wɔayam , mmerɛbo ). Eyi ne D3 kwan a wɔtaa de ma sɛ nnuru a wɔde ka ho.

Nanso adeɛ a ɛho hia paa ne sɛ: D2 ne D3 ntumi nyɛ adwuma sɛ wɔnom no anom. Ɛsɛ sɛ wɔsakra wɔn wɔ nipadua no mu. Nea edi kan no, wɔdannan wɔn wɔ mmerɛbo mu kɔ 25-hydroxyvitamin D [25(OH)D] – eyi ne dodow a wɔsusuw wɔ mogya mu nhwehwɛmu mu. Afei, titiriw wɔ asaabo mu no, wɔdan no ma ɛbɛyɛ hormone a ɛyɛ adwuma ankasa, 1,25-dihydroxyvitamin D (calcitriol). Saa calcitriol yi ne nea ɛkɔ nkwammoaa a ɛwɔ nipadua no mu nyinaa mu na ɛyɛ nea ɛsɛ sɛ vitamin D yɛ.

Dɛn nti na ɛho hia sɛ yenya vitamin D a ɛdɔɔso wɔ nipadua no mu? Sɛ wunni nea ɛdɔɔso a, dɛn na ɛba?

Esiane sɛ wunim eyi nyinaa fa nea vitamin D yɛ ho nti, ebia wobɛte sɛnea ɛho hia sɛ wusiw nea enni hɔ ano na sɛ ɛnnɔɔso a, wosa no ase. Enti, vitamin D dodow a ɛfata a wobɛkɔ so akura mu wɔ nipadua no mu no ho hia yiye ma nneɛma yi:

Vitamin D ne Nnompe Akwahosan

Vitamin D ho hia na nipadua no atumi atwe calcium ne phosphorus a ɛho hia ma nnompe a ɛyɛ den no. Sɛ vitamin D nnɔɔso a, saa ade a wɔtwe yi so tew na nnompe yɛ mmerɛw. Eyi betumi ama mmofra nkumaa anya rickets ne osteomalacia wɔ mpanyimfo mu. Ɛma asiane a ɛwɔ hɔ sɛ obi benya nnompe mu yare nso yɛ kɛse.

Nkwammoaa a ɛko tia nyarewa ho Mmara

Vitamin D nso boa yɛn nipadua mu tumi a ɛko tia nyarewa no ma ɛyɛ adwuma yiye. Sɛ yenni vitamin D a ɛdɔɔso a, ɛda adi sɛ yebenya nyarewa (titiriw nyarewa a wɔde yare mmoawa ba). Ebia eyi nso ne nyarewa bi a nipadua no tumi ko tia nyarewa no wɔ abusuabɔ. Sɛ yɛsiesie vitamin D a yenni no a, yɛn nipadua mu tumi a ɛko tia nyarewa no yɛ adwuma yiye.

Ntini ahoɔden, nipadua mu yaw ne ɛyaw

Ntini mu mmerɛwyɛ ne ntini mu yaw yɛ vitamin D a enni nipadua no ho sɛnkyerɛnne a ɛtaa ba. Vitamin D ho hia na ama ntini ahorow no atumi ayɛ adwuma yiye. Sɛ vitamin D dodow san ba a, nipadua no tumi gyina ano yiye, na asehwe betumi atew, titiriw wɔ wɔn a wɔn mfe akɔ anim mu.

Adwene ne Amemene Akwahosan

Nneɛma bi wɔ amemene no mu a ɛyɛ wɔn ade wɔ vitamin D. Abusuabɔ no mu yɛ den kakra, nanso nsɛm a wɔanya kyerɛ sɛ nnipa a wonni vitamin D no wɔ asiane kɛse mu sɛ wobenya adwenemhaw, bere mu nkate mu yare (SAD), ne ebia wɔn adwene mu ɔhaw. Ebia vitamin D a enni nipadua no mu a wobesiesie no bɛyɛ ɔkwan biako a wɔbɛfa so akura adwene mu akwahosan pa ne amemene no dwumadi mu.

Akwahosan ho abusuabɔ pii

Nhwehwɛmu kɔ so hwehwɛ abusuabɔ a ɛda vitamin D a wonnya ne koma ne ntini mu yare, nipadua mu nneɛma a ɛsakra (sɛ nhwɛso no, insulin ho nkate), ne tebea afoforo a enni sabea ntam. Ɛte sɛ nea vitamin D dodow a ɛfata a wɔbɛkɔ so akura mu no boa ma nipadua mu homeostasis kɔ so tra hɔ.

Vitamin D a enni nipadua mu: Dɛn ankasa ne no? Ɛtaa ba dɛn? Dɛn na ɛde ba?

Sɛ́ nnuruyɛfo no, yehu vitamin D a enni nipadua no mu denam 25-hydroxyvitamin D dodow a ɛwɔ mogya mu a yesusuw so. Nsonsonoe ahorow a ɛwɔ mu no betumi ayɛ soronko, nanso mpɛn pii no yɛkyekyɛ mu sɛ:

• Nea enni mu: Ennu 20 ng/mL (anaasɛ ennu 50 nmol/L) .
• Nea ɛnnɔɔso: Ɛwɔ 21 kosi 29 ng/mL (anaasɛ 51 kosi 74 nmol/L ntam) .
• Nea ɛdɔɔso: ɛboro anaasɛ ɛyɛ pɛ 30 ng/mL (anaasɛ ɛboro anaasɛ ɛyɛ pɛ 75 nmol/L) .

Eyi ho hia: Nnyina mogya mu nhwehwɛmu so nko na wubesi gyinae. Wo ne wo duruyɛfo nkasa na woahu nea ɛsɛ sɛ woyɛ akyi ankasa, sɛ ebia wowɔ vitamin D a enni wo anaasɛ ɔhaw foforo bi, a egyina w’akwahosan tebea, yare no ho sɛnkyerɛnne, ne asiane ahorow so.

Sɔhwɛ

Menka sɛ ɛsɛ sɛ obiara yɛ vitamin D nhwehwɛmu. Nanso, sɛ wowɔ vitamin D a wunni ho sɛnkyerɛnne, asiane ahorow, anaa tebea bi te sɛ nnompe mu yare a, ɛyɛ papa sɛ wobɛyɛ nhwehwɛmu yi.

Yɛbɛyɛ dɛn atumi ama vitamin D dodow a yɛwɔ no akɔ soro dwoodwoo?

Vitamin D a enni nipadua no mu a wobesiesie no kyerɛ sɛ wɔbɛma dodow a ɛwɔ nipadua no mu no akɔ soro na wɔakura saa dodow no mu, wɔ oduruyɛfo afotu ase.

Nnuru a Wɔde Ka Ho: Aduru titiriw no

• Dodow: Sɛnea ɛbɛyɛ a wubesiesie vitamin D a wunni no, ɛsɛ sɛ wonom nea ɛboro dodow a wɔkamfo kyerɛ da biara no. Wo duruyɛfo bɛkyerɛ wo dodow ne nnuru a ɛfata (mpɛn pii no vitamin D3) ama wo. Ebia eyi bi ne:
  • Mfitiaseɛ dodoɔ a ɛkorɔn (loading dose) (e.g. 50,000 IU dapɛn biara, adapɛn dodoɔ bi) - kyekyere dodoɔ no ntɛmntɛm.
  • Afei fa dodow a ɛba fam (maintenance dose) (mpɛn pii no 1,000–4,000 IU da biara, egyina ahiade so) - na kura saa dodow no mu.
• Sɛnea wobɛfa: Fa dodow pɔtee a wo duruyɛfo akyerɛ wo no. Sɛ obi nom pii a, ebetumi apira mmerɛbo no (hepatotoxic). Enti, ɛho hia sɛ wɔnom nnuru a wɔde sa vitamin D a wonni wɔ nnuruyɛfo afotu ase, na ama woanya ahobammɔ.
• Nea edi akyi: Ɛsɛ sɛ wɔsan yɛ mogya mu nhwehwɛmu wɔ bɛyɛ asram 3 mu de hwɛ sɛ vitamin D dodow atu mpɔn anaa, na sɛ ɛho hia a, wɔyɛ nsakrae wɔ dodow a wɔde ma no mu.

Owia a wobɛguare nyansam: afotu bi kɛkɛ

Sɛ wunya vitamin D fi owia mu mpo a, sɛ wo ho ntɔ wo kɛse a, wuntumi mfa owia a wobɛbɔ kɛkɛ so nsiesie (titiriw bere a woresusuw asiane ahorow ne honam ani ahobammɔ ho no). Owia a wode bɛto wo ho so bere tiaa bi (simma 10-20, nna kakraa bi dapɛn biara, a worenhyew honam ani, a wonnya aduru a ɛbɔ wo ho ban fi owia ho, wɔ nsa ne nan ho, wɔ mmere a ɛfata mu) betumi aboa ma woanya vitamin D. Nanso, ɛsɛ sɛ wususuw asiane a ɛwɔ honam ani kokoram ho nso ho.

Aduan ne anonne: ntoboa ketewaa bi

Ɛyɛ papa sɛ wubedi nnuan a vitamin D wom, nanso ɛyɛ den sɛ wode aduan nkutoo besiesie nea ɛho hia kɛse no. Susuw nnuan yi ho hwɛ:

• Mpataa a srade wom - Salmon, Mackerel, Sardines
• Cod Liver Oil (Eyi nso wɔ vitamin A pii, enti hwɛ yiye) .
• Nkwaa a Wɔde Yɛ Nkwaa
• Nnuan a wɔde vitamin D aka ho (Nufusu, Yogurt, Nsuo, Aburow - hwɛ nkyerɛwdeɛ) .
• Nsenia a Wɔde UV Hann (Vitamin D2) Di Dwuma .

Dɛn na wubetumi ayɛ na woakwati vitamin D a wunni wɔ w’asetra nyinaa mu?

Nneɛma bi a ɛsɛ sɛ wokɔ so yɛ na asiw vitamin D a wonnya nni ano ni:

• Susuw asiane a ɛwɔ hɔ ho: Gyina nneɛma a yɛaka ho asɛm wɔ atifi hɔ (asetra kwan, ɔmantam, aduan a wudi, mfe a woadi, honam ani kɔla, ne ayaresa tebea horow) so susuw sɛnea ɛda adi sɛ wunni vitamin D no ho.
• Kari pɛ: Ɛyɛ papa sɛ wubenya owia a ahobammɔ wom kakra, adi nnuan a vitamin D pii wom, na wɔ nnipa pii fam (titiriw wɔn a asiane kɛse wom, wɔn a wɔwɔ aman a awɔw wom mu), wo ne wo duruyɛfo nkasa na nom nnuru a wɔmfa nni dwuma pii (te sɛ 1,000–2,000 IU D3 da biara).
• Kɔ wo duruyɛfo nkyɛn daa: Sɛ wokɔ kɔhwɛ wo daa a, wo ne wo duruyɛfo nka nneɛma a ebetumi ama vitamin D a enni wo ho no ho asɛm.
• Akwahosan pa = vitamin D dodow pa: Nneɛma te sɛ mu duru a ɛfata ne nyarewa afoforo a wodi ho dwuma boa ma vitamin D dodow pa kɔ so tra hɔ.

Asiane ahorow a ɛwɔ vitamin D a enni nipadua mu a wɔansa mu

Sɛ wɔannya vitamin D a wonnya no yare a, ɔhaw ahorow a anibere wom betumi asɔre de aka sɛnkyerɛnne ahorow ho.

• Nnompe a ɛsɛe kɛse: Asiane a ɛwɔ hɔ sɛ nnompe mu yare, nnompe a abubu (titiriw asen a abubu), nnompe mu yaw a ɛkɔ so, ntini a ɛyɛ mmerɛw ne asehwe a ɛkɔ soro. Wɔ tebea horow a emu yɛ den mu no, osteomalacia anaa rickets betumi aba.
• Nkɛntɛnso a enya wɔ nyarewa afoforo so: Ɛwom sɛ nhwehwɛmu da so ara kɔ so de, nanso ebetumi aba sɛ vitamin D a enni nipadua no mu kɛse betumi aka nipadua no mu tumi a ɛko tia nyarewa, ɔyare mmoawa, adwenemyare, ne ebia komayare anaa nipadua mu yare mpo.
• Enti, wɔka sɛ vitamin D a enni nipadua no mu bere nyinaa yɛ akwanside ma asetra pa.

Sua Vitamin D Toxicity ho ade nso

Sɛnea ɛho hia sɛ wosiw vitamin D a enni nipadua no ano no, saa ara nso na ɛnyɛ papa sɛ wubenya vitamin D pii (fi nnuru mu - eyi nsi mfi aduan anaa owia hann mu). Wɔfrɛ eyi vitamin D toxicity / hypervitaminosis D. Eyi betumi ama calcium a ɛwɔ mogya no mu akɔ soro (hypercalcemia) na asɛe nipadua no. Nsɛnkyerɛnne te sɛ akisikuru, ɔfe, mmerɛwyɛ, dadwen, ne asaabo a ɛsɛe betumi aba. Eyi nso kyerɛ sɛnea ɛho hia sɛ wonom vitamin D dodow pɔtee a wo duruyɛfo akyerɛ wo bere a worenom vitamin D nnuru no.

Asɛm a etwa to a efi Oduruyɛfo Priya hɔ

Me botae ne sɛ mɛma wo nsɛm a ɛbɛboa wo ma woanya apɔwmuden. Ɛsɛ sɛ yɛn nyinaa hu sɛnea vitamin D a wonnya nni abu so, sɛnea ne sɛnkyerɛnne ahorow betumi ayɛ anifere, sɛnea ne nkɛntɛnso yɛ aniberesɛm, ne sɛnea ɛnyɛ den sɛ wɔbɛsa. Bere a mede nsɛm a wotumi de ho to so ama mo wɔ asɛm yi mu no, eyi yɛ nea obiara hu ara kwa. W’akwahosan ahiade yɛ soronko ma wo. Sɛ wususuw sɛ ebia vitamin D nni wo so, anaasɛ wowɔ nsɛmmisa bi fa nneɛma a ɛde asiane ba anaa nnuru a wɔde ka wo ho a, yɛsrɛ wo kɔ wo duruyɛfo anaa akwahosan ho ɔbenfo foforo a ɔfata nkyɛn. Wobetumi asusuw wo ho yiye na wɔde afotu ne ayaresa a ahobammɔ wom, etu mpɔn a ɛfata wo ama wo. Vitamin D panel a wubenya no yɛ anammɔn a edi kan kɛse a ɛbɛma woanya asetra a ahoɔden wom!