Te korenga o te huaora D: nga mea katoa e hiahia ana koe ki te mohio

Kua rongo pea koe i te "korenga o te huaora D " i ēnei rā, tika? He take anō tērā. He raruraru tēnei e pā ana ki ngā piriona tāngata huri noa i te ao. I te kī poto, nā te korenga o te "huaora o te rā " e tika ana. Ahakoa e whakaaro ana te nuinga o te tangata he mea whakapakari i te hauora o te wheua te huaora D, he mea nui anō hoki mō ētahi atu mea, tae atu ki te mahi ārai mate, te kaha o te uaua, me te wairua. Mena kei te ngenge tonu koe, kei te mamae rānei koe, he tohu pea tēnei mō te korenga o te huaora D. Ahakoa kei te āwangawanga koe mō tō ake hauora, mō te hauora rānei o tētahi atu, he mea nui kia mārama koe ki ngā take, ngā tohu, ngā mōrearea, me ngā maimoatanga mō te korenga o te huaora D kia noho ora ai koe mō te wā roa.

Tuatahi, kia tirohia tātou, he aha te huaora D? Me pēhea tātou e whiwhi ai?

I mua i tā tātou kōrero mō te korenga o te huaora D, me mārama tātou he aha te huaora D. He huaora wairewa-ngako tēnei e mahi ana pērā i te homoni steroid. E rua ngā huarahi e whiwhi ai tātou i tēnei huaora:

1. Mai i te rā (huaora D3): Ina pāngia tō tātou kiri e te hihi ultraviolet B (UVB) o te rā, ka puta te huaora D3 (cholecalciferol) i roto i te kiri.
2. Mai i ngā kai me ngā tāpiringa (huaora D2 me te D3): Ka whiwhihia te Huaora D2 (ergocalciferol) mai i ngā tipu (hei tauira, ngā harore i rongoatia ki te UV ) me ngā kai kua whakakahangia. Ka whiwhihia te Huaora D3 mai i ngā kai kararehe (hei tauira, ika hinuhinu, toene hua manu , ate ). Koinei te momo D3 e hoatuhia ana hei tāpiringa.

Engari ko te mea nui ko tēnei: ​​Kāore e mahi te D2 me te D3 ina tangohia ā-waha. Me huri i roto i te tinana. Tuatahi, ka hurihia i roto i te ate ki te 25-hydroxyvitamin D [25(OH)D] – koinei te taumata e inehia ana i roto i ngā whakamātautau toto. Kātahi, i roto i ngā whatukuhu, ka hurihia hei homoni e mahi ana, 1,25-dihydroxyvitamin D (calcitriol). Ko tēnei calcitriol te mea e uru ana ki ngā pūtau puta noa i te tinana, ā, ka mahi i te mea e tika ana kia mahia e te huaora D.

He aha te mea nui kia nui te huaora D i roto i te tinana? Ka aha mēnā kāore i te nui?

I te mōhio ki ngā mahi a te huaora D, kua mārama pea koe ki te hiranga o te ārai i te korenga o te huaora, me te rongoā mēnā kāore e ranea. Nō reira, he mea nui te pupuri i ngā taumata huaora D e tika ana i roto i te tinana mō ēnei mea:

Huaora D me te Hauora o te Wheua

He mea nui te huaora D mō te tinana kia mimiti ai te konupūmā me te whākōkī, he mea nui ēnei mō te kaha o ngā wheua. Ki te kore e ranea te huaora D, ka heke te mimititanga o tēnei huaora, ā, ka ngoikore ngā wheua. Ka taea e tēnei te arahi ki te mate rickets i roto i ngā tamariki nohinohi me te osteomalacia i roto i ngā pakeke. Ka nui ake hoki te mōrearea o te osteoporosis.

Te Whakahaere Ārai Mate

Ka āwhina hoki te huaora D i tā tātou pūnaha ārai mate ki te mahi tika. Mēnā kāore i te nui te huaora D i a tātou, ka nui ake te tūponotanga ka pāngia tātou e ngā mate (ina koa ko ngā mate pipiri). Tērā pea ka hono atu tēnei ki ētahi mate pūnaha ārai mate. Ina whakatikahia e tātou te korenga o te huaora D, ka pai ake te mahi a tā tātou pūnaha ārai mate.

Te kaha o ngā uaua, ngā mamae me ngā ngaunga o te tinana

Ko te ngoikore o te uaua me te mamae o te uaua he tohu noa o te korenga o te huaora D. E hiahiatia ana te huaora D kia pai ai te mahi a ngā uaua. Ina whakahokia mai ngā taumata huaora D, ka kaha ake te pakari o te tinana, ā, ka taea te whakaiti i ngā hinganga, inā koa mō ngā kaumātua.

Te Hauora o te Hinengaro me te Roro

Kei roto i te roro ngā kaiwhakawhiwhi e aro ana ki te huaora D. He ahua uaua te whanaungatanga, engari e kī ana ngā raraunga he nui ake te mōrearea o te hunga kāore i te nui te huaora D ki te pāngia e te pouri, te mate kare ā-wā (SAD), me te heke pea o te hinengaro. Ko te whakatika i te korenga o te huaora D tētahi huarahi pea hei pupuri i te hauora hinengaro me te mahi pai o te roro.

He hononga hauora anō

Kei te haere tonu ngā rangahau ki te tirotiro i te hononga i waenga i te korenga o te huaora D me te mate ngakau, te mahi pākia o te tinana (hei tauira, te aro ki te insulin), me ētahi atu mate mau tonu. Te āhua nei mā te pupuri i ngā taumata huaora D e tika ana ka āwhina i te pupuri i te homeostasis ā-tinana.

Te korenga o te huaora D: He aha tonu te take? He aha te nuinga o te wā? He aha ngā take?

Hei tākuta, ka tātaritatia e mātou te korenga o te huaora D mā te ine i ngā taumata 25-hydroxyvitamin D i roto i te toto. Ka rerekē pea te whānuitanga o ngā taumata, engari i te nuinga o te wā ka whakarōpūhia e mātou ēnei hei:

• Te ngoikore: I raro i te 20 ng/mL (i raro iho rānei i te 50 nmol/L)
• Te koretake: I waenga i te 21 me te 29 ng/mL (i waenga rānei i te 51 me te 74 nmol/L)
• Te rawaka: nui atu i te 30 ng/mL, rite rānei ki te 75 nmol/L (nui atu rānei i te 75 nmol/L, rite rānei ki te 30 ng/mL)

He mea nui tēnei: ​​Kaua e whakatau noa i runga i te whakamātautau toto. Kōrero ki tō tākuta kia mōhio ai koe ki te aha e whai ake nei, ahakoa he ngoikore tō huaora D, he raruraru rānei, i runga i tō hauora, i ō tohu, me ngā āhuatanga mōrearea.

Whakamātautau

Kāore au e kī ana me whakamātau te katoa i te huaora D. Heoi, ki te mea kei a koe ngā tohu o te korenga o te huaora D, ngā āhuatanga mōrearea, te mate rānei pērā i te osteoporosis, he mea pai kia whakamātauria tēnei whakamātautau.

Me pēhea tātou e whakapiki ai i ō tātou taumata huaora D me te haumaru?

Ko te whakatika i te ngoikore o te huaora D ko te whakanui ake i te nui i roto i te tinana, me te pupuri i taua taumata, i raro i ngā tohutohu a te tākuta.

Tāpiringa: Te rongoā matua

• Inenga: Hei whakatika i te korenga o te huaora D, me nui ake te horopeta e tangohia e koe i ia rā i te horopeta kua tohua. Mā tō tākuta e tohu te horopeta me te tikanga kai tika (ko te huaora D3 te tikanga) māu. Kei roto pea i tēnei:
  • Ka tere te piki haere o ngā taumata ina nui te horopeta tīmatanga (horopeta utaina) (hei tauira, 50,000 IU ia wiki, mō ētahi wiki).
  • Kātahi ka tangohia he horopeta iti (horopeta tiaki) (ko te tikanga 1,000–4,000 IU ia rā, kei te hiahia) - ā, kia mau tonu taua taumata.
• Me pēhea te tango: Tangohia te horopeta tika i tohua e tō tākuta. Mēnā ka nui rawa te tango, ka kino pea ki te ate (hepatotoxic). Nō reira, he mea nui kia tangohia te rongoā mō te korenga o te huaora D i raro i te tohutohu a te tākuta, kia haumaru ai.
• Arotakenga Whai Ake: Me mahi anō ngā whakamātautau toto i roto i te 3 marama pea hei tirotiro mēnā kua pai ake ngā taumata huaora D, ā, mēnā e tika ana, me whakatika te horopeta.

Te kaukau rā me te whakaaro nui: he tohutohu noa iho

Ahakoa ka whiwhi koe i te huaora D mai i te rā, ki te mea he nui tō ngoikoretanga, kāore e taea te whakakī mā te kaukau noa i te rā (ina koa ka whakaarohia ngā āhuatanga mōrearea me te tiaki kiri). Mā te wā poto o te pā ki te rā (10-20 meneti, he torutoru ngā rā o te wiki, me te kore e wera te kiri, me te kore paninga rā, i ngā ringa me ngā waewae, i ngā wā tika) ka āwhina i te whakaputa huaora D. Heoi, me whakaaro anō hoki koe ki te mōrearea o te mate pukupuku kiri.

Kai me te inu: he takoha iti

He pai te kai i ngā kai kei roto te huaora D, engari he uaua ki te whakakī i te nui o te korenga ki te kai anake. Whakaarohia ēnei kai:

• Ika Momona - Hāmana, Makarera, Tātini
• Hinu Ate Ika Tara (He nui hoki te huaora A i roto i tēnei, nō reira kia tūpato)
• Ngā toene hua manu
• Ngā kai kei roto te huaora D tāpiri (miraka, miraka kawa, inu hua, pata - tirohia ngā tapanga) (Ngā Kai Whakapakari - Miraka, Miraka Kawa, Wai, Pata)
• Harore e pāngia ana e te mārama UV (Huaora D2)

He aha tāu e taea ai hei karo i te korenga o te huaora D i roto i tō oranga katoa?

Anei ētahi mea me mahi tonu e koe hei ārai i te korenga o te huaora D:

• Whakaarohia tō mōrearea: I runga i ngā āhuatanga kua whakahuatia i runga ake nei (te momo noho, te rohe, te kai, te tau, te tae kiri, me ngā āhuatanga hauora), whakaarohia te tūponotanga ka ngoikore koe i te huaora D.
• Kia taurite: He pai ake te whiwhi i te rā haumaru, te kai i ngā kai he nui te huaora D, ā, mō te tini o te tangata (ina koa ko te hunga he nui ake te mōrearea, ko te hunga i ngā whenua makariri), kōrero ki tō tākuta me te tango i tētahi tāpiringa iti te horopeta (pēnei i te 1,000–2,000 IU D3 ia rā).
• Tirohia tō tākuta i ia wā: Ina haere koe ki ngā tirotiro hauora i ia wā, kōrero ki tō tākuta mō ngā āhuatanga ka whai wāhi ki te korenga o te huaora D.
• Hauora pai = taumata huaora D pai: Ko ngā mahi pēnei i te pupuri i te taumaha hauora me te whakahaere i ētahi atu mate ka āwhina i te pupuri i ngā taumata huaora D pai.

Ngā tūponotanga o te korenga o te huaora D kāore i rongoātia

Ki te kore e rongoatia te ngoikore o te huaora D, ka ara ake pea ngā raruraru nui me ngā tohumate.

• Te kino nui ki ngā wheua: Te pikinga ake o te mōrearea o te osteoporosis, ngā whati (ina koa ko ngā whati hope), te mamae tonu o te wheua, te ngoikore o te uaua me te hinga. I ngā take kino, ka pā mai pea te osteomalacia, te rickets rānei.
• Ngā pānga ki ētahi atu mate: Ahakoa kei te haere tonu ngā rangahau, tera pea ka pā te korenga nui o te huaora D ki ngā mate pūnaha ārai mate, ngā mate pāwera, ngā mate hinengaro, tae atu ki ngā mate ngakau, ngā mate pākia rānei.
• Nō reira, e kīia ana ko te korenga o te huaora D e mau tonu ana he arai ki te kounga o te oranga.

Akohia hoki mō te Paitini Huaora D

Pērā i te hiranga o te ārai i te korenga o te huaora D, kāore hoki i te pai te nui rawa o te huaora D (mai i ngā rongoā - kāore tēnei e puta mai i te kai, i te rā rānei). Ka kiia tēnei ko te paitini huaora D / te hypervitaminosis D. Ka taea e tēnei te whakanui ake i te konupūmā i roto i te toto (hypercalcemia) me te kino ki te tinana. Ka puta pea ngā tohu pēnei i te whakapairuaki, te ruaki, te ngoikore, te manukanuka, me te kino o te whatukuhu. E whakaatu ana hoki tēnei i te hiranga o te tango i te horopeta tika o te huaora D i tohua e tō tākuta i te wā e tango ana i te rongoā huaora D.

He kupu whakamutunga nā Tākuta Priya

Ko tāku whāinga he whakarato i ngā mōhiotanga hei āwhina i a koe kia ora ake. Me mōhio tātou katoa ki te nui o te korenga o te huaora D, te ngawari o ōna tohu, te kino o ōna pānga, me te ngāwari o te rongoā. Ahakoa he pono ngā mōhiotanga kua hoatu e au ki a koe i roto i tēnei tuhinga, he aratohu whānui noa iho. He mea motuhake ō hiahia hauora ki a koe. Ki te whakaaro koe kei te kore koe i te huaora D, ki te mea rānei he pātai āu mō ō āhuatanga mōrearea, mō ō tāpiringa rānei, tēnā tirohia tō tākuta, tētahi atu tohunga hauora rānei. Ka taea e rātou te aromatawai tika i a koe, me te whakarato i ngā tohutohu haumaru, whai hua me te maimoatanga e tika ana māu. Ko te whiwhi i tētahi panera huaora D he taahiraa tuatahi pai ki te oranga hauora!