Vitamin D ƒe anyimanɔmanɔ: nusianu si wòle be nànya

Anɔ eme be èse " vitamin D ƒe anyimanɔmanɔ" ŋu nya geɖe nyitsɔ laa, alo? Susu aɖe li si tae. Enye kuxi si gblẽa nu le ame biliɔn geɖe ŋu le xexeame godoo. Kpuie ko la, " ɣe ƒe keklẽ ƒe vitamin" vevi la ƒe anyimanɔmanɔ gbɔe wòtso. Togbɔ be ame akpa gãtɔ bua vitamin D be enye ƒu ƒe lãmesẽ dodoɖeŋgɔ hã la, le nyateƒe me la, ele vevie na nu bubu geɖe, siwo dometɔ aɖewoe nye dɔlélenutsiŋutete ƒe dɔwɔwɔ, lãmekawo ƒe ŋusẽ, kple seselelãme. Ne ɖeɖi tea ŋuwò ɣesiaɣi, alo vevesese kple vevesese si womate ŋu aɖe o le ŋuwò la, ate ŋu anye vitamin D ƒe veve ƒe dzesi. Eɖanye wò ŋutɔ wò lãmesẽ alo ame bubu tɔ ŋue nètsi dzi ɖo o, ele vevie be nàse nusiwo gbɔ vitamin D ƒe agbɔsɔsɔ si mede ame dzi le o, eƒe dzesiwo, afɔku siwo le eme, kple atike siwo woazã gɔme be nànɔ lãmesẽ me le ɣeyiɣi didi aɖe megbe.

Gbã la, na míakpɔe ɖa be, nukae nye vitamin D? Aleke míawɔ akpɔe?

Hafi míaƒo nu tso eƒe anyimanɔmanɔ ŋu la, mina míase nusi tututu vitamin D nye gɔme. Le nyateƒe me la, enye vitamin si me ami le si wɔa dɔ abe steroid lãmetsi ene. Mɔ eve koŋ dzie míekpɔnɛ le:

1. Tso ɣe ƒe keklẽ me (vitamin D3): Ne míaƒe ŋutigbalẽ le keklẽ si woyɔna be ultraviolet B (UVB) si tso ɣea gbɔ la, vitamin D3 (cholecalciferol) dona le ŋutigbalẽa me.
2. Tso nuɖuɖu kple kpeɖeŋutɔ (vitamin D2 kple D3): Wokpɔa vitamin D2 (ergocalciferol) tso numiemiewo (e.g., UV- treated mushrooms) kple nuɖuɖu siwo ŋu wodo ŋusẽe me. Wokpɔa vitamin D3 tso lãwo ƒe nuɖuɖu me (e.g., tɔmelã si me ami le, azi tutu , aklã ). Esiae nye D3 ƒe nɔnɔme si wonaa zi geɖe abe kpeɖeŋutɔ ene.

Gake nu vevitɔe nye esi: D2 kple D3 mewɔa dɔ ne wozãe to nu me o. Ele be woatrɔ wo le ŋutilãa me. Gbã la, wotrɔa wo le aklã me wòzua 25-hydroxyvitamin D [25(OH)D] – esiae nye agbɔsɔsɔ si wodzidzena le ʋudodokpɔwo me. Emegbe le ayikuwo me koŋ la, wotrɔna zua lãmetsi si wɔa dɔ ŋutɔŋutɔ, si nye 1,25-dihydroxyvitamin D (calcitriol). Calcitriol siae yia lãmenugbagbeviwo me le ŋutilã bliboa me eye wòwɔa nusi wòle be vitamin D nawɔ.

Nukatae wòle vevie be vitamin D nasɔ gbɔ ɖe ŋutilã me? Nukae dzɔna ne nu mesu asiwò o?

Esi nènya nusiawo katã tso nusi vitamin D wɔna ŋu ta la, ɖewohĩ èse alesi gbegbe wòle vevie be woaxe mɔ ɖe eƒe veve nu ahadae ne mesɔ gbɔ o la gɔme. Eyata vitamin D ƒe agbɔsɔsɔ si sɔ léle ɖe asi le ŋutilã me le vevie ŋutɔ na nu siawo:

Vitamin D kple Ƒu ƒe Lãmesẽ

Vitamin D hiã vevie be ŋutilãa nate ŋu axɔ calcium kple phosphorus, siwo hiã vevie na ƒu sesẽwo. Ne vitamin D mesɔ gbɔ o la, eƒe xɔxlɔ̃ sia dzi ɖena kpɔtɔna eye ƒuwo gbɔdzɔna. Esia ate ŋu ana ɖevi suewo naxɔ ƒunukpeƒetetedɔ eye ame tsitsiwo nawɔ ƒumeŋuɖui. Enaa ƒumeŋuɖui ƒe afɔkua hã dzina ɖe edzi ŋutɔ.

Dɔlélenutsiŋutete ƒe Ðoɖowɔwɔ

Vitamin D kpena ɖe míaƒe dɔlélenutsiŋutete hã ŋu wòwɔa dɔ nyuie. Ne vitamin D mesɔ gbɔ na mí o la, anɔ bɔbɔe be míaxɔ dɔlélewo (vevietɔ dɔléle siwo xɔa ame me). Esia ate ŋu ado ƒome kple dɔléle aɖewo siwo dɔlélenutsiŋutete hena vɛ hã. Ne míeɖɔ míaƒe vitamin D ƒe anyimanɔmanɔ ɖo la, míaƒe dɔlélenutsiŋutete wɔa dɔ nyuie wu.

Lãmetsiŋusẽ, ŋutilã ƒe vevesese kple vevesese

Lãmetsiwo ƒe gbɔdzɔgbɔdzɔ kple lãmekawo ƒe vevesese nye vitamin D ƒe veve ƒe dzesi siwo bɔ. Vitamin D hiã hafi lãmekawo nate ŋu awɔ dɔ nyuie. Ne vitamin D ƒe agbɔsɔsɔ gaɖo eŋu la, ŋutilãa te ŋu nɔa te ɖe nɔnɔme sesẽwo nu, eye woate ŋu aɖe anyidzedze dzi akpɔtɔ, vevietɔ le ame tsitsiwo gome.

Seselelãme Kple Ahɔhɔ̃ ƒe Lãmesẽ

Nusiwo xɔa vitamin D le ahɔhɔ̃a me. Ƒomedodoa sesẽ vie, gake nyatakakawo ɖee fia be amesiwo me vitamin D mesɔ gbɔ ɖo o la le afɔku me wu be woalé blanuiléle, ɣeyiɣi aɖe ƒe seselelãme ƒe dɔléle (SAD), kple ɖewohĩ woƒe susu ƒe dɔmawɔmawɔ nyuie. Vitamin D ƒe anyimanɔmanɔ ɖɔɖɔɖo ate ŋu anye mɔ siwo dzi woato alé susu ƒe lãmesẽ nyui kple ahɔhɔ̃ ƒe dɔwɔwɔ nyuie me ɖe asi dometɔ ɖeka.

Lãmesẽnyawo gbɔ kpɔkpɔ ƒe kadodo geɖe wu

Numekukuwo yi edzi le kadodo si le vitamin D ƒe anyimanɔmanɔ kple dzitodzito me dɔléle, lãmenugbagbeviwo ƒe dɔwɔwɔ (e.g., insulin ƒe dɔwɔwɔ nyuie), kple nɔnɔme bubu siwo nɔa anyi didi dome la me dzrom. Edze abe vitamin D ƒe agbɔsɔsɔ si sɔ léle ɖe asi kpena ɖe ame ŋu be ŋutilã ƒe homeostasis nanɔ anyi ene.

Vitamin D ƒe anyimanɔmanɔ: Nuka tututue wònye? Aleke gbegbe wòbɔe? Nukawoe gbɔ wòtsona?

Abe ɖɔktawo ene la, míekpɔa vitamin D ƒe anyimanɔmanɔ to ʋumenugbagbeviɣi 25-hydroxyvitamin D ƒe agbɔsɔsɔ dzidzedze me. Dzidzenuwo ƒe didime ate ŋu ato vovo, gake zi geɖe la, míedaa wo ɖe hatsotsowo me be:

• Nusiwo mesɔ gbɔ o: Ne mede 20 ng/mL o (alo mede 50 nmol/L o) .
• Nusiwo mesɔ gbɔ o: Le 21 kple 29 ng/mL dome (alo le 51 va ɖo 74 nmol/L dome) .
• Nusiwo sɔ gbɔ: lolo wu alo sɔ kple 30 ng/mL (alo wu alo sɔ kple 75 nmol/L) .

Esia le vevie: Mègatu wò nyametsotsowo ɖe ʋudodokpɔ ko dzi o. Ðo dze kple wò ɖɔkta be nànya nusi tututu nàwɔ azɔ, eɖanye vitamin D ƒe veve alo kuxi bubu aɖe le ŋuwò o, le wò lãmesẽ ƒe nɔnɔme, dzesiwo, kple afɔku siwo le eme nu.

Dodokpɔ

Menye ɖe mele gbɔgblɔm be ele be woado vitamin D kpɔ na amesiame o. Gake ne vitamin D ƒe anyimanɔmanɔ ƒe dzesiwo le ŋuwò, nusiwo ate ŋu ahe afɔku vɛ, alo nɔnɔme aɖe abe ƒumeŋuɖui ene la, anyo be nàwɔ dodokpɔ sia.

Aleke míawɔ adzi míaƒe vitamin D ƒe agbɔsɔsɔ ɖe edzi dedie?

Vitamin D ƒe anyimanɔmanɔ ɖɔɖɔɖo fia be woadzi agbɔsɔsɔ si le ŋutilãa me ɖe edzi eye woalé agbɔsɔsɔ ma me ɖe asi, le ɖɔkta ƒe aɖaŋuɖoɖo nu.

Kpekpeɖeŋunana: Atike vevitɔ

• Agbɔsɔsɔme si woazã: Be nàɖɔ vitamin D ƒe agbɔsɔsɔ si mede ame dzi o ɖo la, ele be nàno nu geɖe wu agbɔsɔsɔme si woɖo be nàno gbesiagbe. Wò ɖɔkta aŋlɔ agbɔsɔsɔme kple atikewɔmɔnu si sɔ (zi geɖe la, vitamin D3) na wò. Esia ate ŋu alɔ:
  • Agbɔsɔsɔme gbãtɔ si lolo (agbatsɔtsɔ ƒe agbɔsɔsɔme) (e.g. 50,000 IU kwasiɖa sia kwasiɖa, hena kwasiɖa geɖe) - tu agbɔsɔsɔme ɖo kabakaba.
  • Emegbe nàno agbɔsɔsɔ sue aɖe (agbɔsɔsɔ si woatsɔ alé be na) (zi geɖe la, 1,000–4,000 IU gbesiagbe, le hiahiã nu) - eye nàlé agbɔsɔsɔ ma me ɖe asi.
• Alesi nànoe: No agbɔsɔsɔme si tututu wò ɖɔkta gblɔ na wò. Enono fũ ate ŋu agblẽ nu le aklã ŋu (hepatotoxic). Eyata ele vevie be woano atike na vitamin D ƒe anyimanɔmanɔ le atikewɔlawo ƒe aɖaŋuɖoɖo te, be woanɔ dedie.
• Ekplɔe ɖo: Ele be woagawɔ ʋudodokpɔ ake le abe ɣleti 3 ene megbe be woakpɔe ɖa be vitamin D ƒe agbɔsɔsɔ nyo ɖe edzi hã eye ne ehiã la, woatrɔ asi le agbɔsɔsɔme si woazã ŋu.

Ɣe ƒe tsilele nunyatɔe: aɖaŋuɖoɖo aɖe ko

Ne èxɔ vitamin D tso ŋdɔkutsu dzatsɛ me gɔ̃ hã la, ne vitamin D mesɔ gbɔ na wò ŋutɔ la, màte ŋu aɖo eteƒe to ŋdɔkutsu dzatsɛ ko me o (vevietɔ ne èle afɔku siwo ate ŋu ado tso eme kple ŋutigbalẽtakpɔkpɔ ŋu bum). Ɣe ƒe keklẽ ɣeyiɣi kpui aɖe (aɖabaƒoƒo 10-20, ŋkeke ʋɛ aɖewo le kwasiɖa me, ŋutigbalẽa mafiã o, ɣe ƒe keklẽŋusẽtike manɔmee, abɔwo kple afɔwo ŋu, le ɣeyiɣi siwo sɔ me) ate ŋu akpe ɖe ŋuwò nàwɔ vitamin D. Gake ele be nàbu ŋutigbalẽ me kansa ƒe afɔku hã ŋu.

Nuɖuɖu kple nunono: nudzɔdzɔ sue aɖe

Enyo be woaɖu nuɖuɖu siwo me vitamin D le, gake esesẽna be woatsɔ nuɖuɖu ɖeɖeko aɖo nuɖuɖu siwo me vitamin D le la teƒe. Bu nuɖuɖu siawo ŋu kpɔ:

• Tɔmelã si me ami le - Salmon, Mackerel, Sardines
• Cod Liver Oil (Vitamin A sɔ gbɔ ɖe esia hã me, eyata kpɔ nyuie) .
• Azi tutu
• Nuɖuɖu siwo me wotsɔ vitamin D kpee (Notsi, Yogurt, Detsiƒonuwo, Nukuwo - kpɔ ŋkɔwo)
• Mushrooms Siwo Wotsɔ UV Kekeli (Vitamin D2) .

Nukae nàte ŋu awɔ be nàƒo asa na vitamin D ƒe veve le wò agbemeŋkekewo katã me?

Nusiwo wòle be nàyi edzi awɔ be nàxe mɔ ɖe vitamin D ƒe agbɔsɔsɔ si mede ame dzi o nu dometɔ aɖewoe nye esi:

• Bu afɔku si le ŋuwò ŋu kpɔ: Nɔ te ɖe nusiwo míeyɔ ɖe etame dzi (agbenɔnɔ, nuto, nuɖuɖu, ƒe si nèxɔ, ŋutigbalẽ ƒe amadede, kple atikewɔwɔ) bu alesi wòanya wɔ be vitamin D nanɔ ŋuwò ŋu.
• Da sɔ: Anyo wu be nànɔ ŋdɔkutsu dzatsɛ vie, aɖu nuɖuɖu siwo me vitamin D sɔ gbɔ ɖo, eye le ame geɖe gome (vevietɔ amesiwo le afɔku me, amesiwo le dukɔ siwo me vuvɔ le wu), ƒo nu kple wò ɖɔkta eye nàno atike si ƒe agbɔsɔsɔme mede o (abe 1,000–2,000 IU D3 gbesiagbe ene).
• Kpɔ wò ɖɔkta edziedzi: Ne èyi ɖado wò kpɔ edziedzi la, ƒo nu tso nusiwo ate ŋu ana vitamin D nasu ame si ŋu na wò ɖɔkta.
• Lãmesẽ nyui = vitamin D ƒe agbɔsɔsɔ nyui: Nuwo abe kpekpeme nyui me léle ɖe asi kple dɔléle bubuwo dzi ɖuɖu ate ŋu akpe ɖe ame ŋu be vitamin D ƒe agbɔsɔsɔ nyui nanɔ ame ŋu.

Afɔku siwo le vitamin D ƒe agbɔsɔsɔ si womekpɔ o me

Ne womekpɔ atike na vitamin D ƒe anyimanɔmanɔ o la, kuxi sesẽwo ate ŋu ado mo ɖa tsɔ kpe ɖe dzesiawo ŋu.

• Ƒuwo ƒe gbegblẽ vevie: Ƒumeŋuɖui, ƒu ƒe gbagbã (vevietɔ akɔta ƒe gbagbã), ƒu ƒe vevesese atraɖii, lãmekawo ƒe gbɔdzɔgbɔdzɔ kple anyidzedze ƒe afɔku dzina ɖe edzi. Le nɔnɔme sesẽwo me la, ƒumeŋuɖui alo ƒumeŋuɖui ate ŋu adze ame dzi.
• Ŋusẽ si wòkpɔna ɖe dɔléle bubuwo dzi: Togbɔ be wogale numekukuwo wɔm hã la, ate ŋu adzɔ be vitamin D ƒe anyimanɔmanɔ vevie ate ŋu agblẽ nu le dɔlélenutsiŋutete ƒe dɔlélewo, dɔlékuiwo, tagbɔdɔlélewo, kple ɖewohĩ dzidɔ alo lãmenugbagbeviwo ƒe dɔwɔwɔ gɔ̃ hã ŋu.
• Eyata wogblɔna be vitamin D ƒe anyimanɔmanɔ atraɖii nye mɔxenu na agbenɔnɔ ƒe nyonyome.

Srɔ̃ nu tso Vitamin D ƒe Aɖi hã ŋu

Abe alesi wòle vevie be woaxe mɔ ɖe vitamin D ƒe anyimanɔmanɔ nu ene la, menyo hã be woaxɔ vitamin D fũ o (tso atikewo me - esia medzɔna tso nuɖuɖu alo ɣe ƒe keklẽ me o). Woyɔa esia be vitamin D toxicity / hypervitaminosis D. Esia ateŋu ana calcium nadzi ɖe edzi le ʋu me (hypercalcemia) eye wòagblẽ nu le ŋutilã ŋu. Dzesiwo abe ʋuʋudedi, ʋuʋudedi, gbɔdzɔgbɔdzɔ, dzimaɖitsitsi, kple ayiku ƒe gbegblẽ ate ŋu ado mo ɖa. Esia hã ɖe alesi wòle vevie be nàno vitamin D ƒe agbɔsɔsɔ si tututu wò ɖɔkta ŋlɔ na wò ne èle vitamin D ƒe atikewo nom.

Nya mamlɛtɔ tso Ðɔkta Priya gbɔ

Nye taɖodzinue nye be mana nyatakaka siwo akpe ɖe ŋuwò nànɔ agbe le lãmesẽ me la wò. Ele be mí katã míanya alesi vitamin D ƒe anyimanɔmanɔ bɔe, alesi eƒe dzesiwo te ŋu menya kpɔna dzea sii bɔbɔe o, alesi gbegbe eƒe ŋusẽkpɔɖeamedzi sesẽe, kple alesi edada le bɔbɔe. Togbɔ be mena nyatakaka siwo ŋu kakaɖedzi le mi le nyati sia me hã la, nya si amewo katã nya koe nye esia. Wò lãmesẽnyawo le etɔxɛ na wò. Ne èsusu be vitamin D ate ŋu agbɔdzɔ na ye, alo ne nya aɖe le ye si ku ɖe nusiwo ate ŋu agblẽ nu le ye ŋu alo atike siwo woatsɔ akpe ɖe ŋuwò ŋu la, taflatse yi wò ɖɔkta alo lãmesẽdɔwɔla bibi bubu gbɔ. Woate ŋu ada wò kpɔ nyuie eye woana aɖaŋuɖoɖo kple atikewɔwɔ si le dedie, si wɔa dɔ nyuie, si sɔ na wò. Vitamin D ƒe akpa aɖe xɔxɔ nye afɔɖeɖe gbãtɔ nyui aɖe si ana nànɔ lãmesẽ me!