Kushaikwa kweVitamin D: zvese zvaunoda kuziva

Pamwe wakanzwa nezve "kushomeka kwevhitamini D " nguva pfupi yadarika, handiti? Pane chikonzero cheizvozvo. Idambudziko rinobata mabhiriyoni evanhu pasi rose. Zvichitaurwa zviri nyore, rinokonzerwa nekushaikwa kwe "vhitamini yezuva " inokosha. Kunyange zvazvo vanhu vazhinji vachifunga nezvevhitamini D senzira yekusimbisa hutano hwemapfupa, inokosha kune zvimwe zvinhu zvakawanda, kusanganisira kushanda kwemuviri, simba remhasuru, uye manzwiro. Kana uchigara uchinzwa wakaneta, kana kuti uine marwadzo asingatsananguriki, zvinogona kuva chiratidzo chekushaikwa kwevhitamini D. Ungave uchinetseka nezvehutano hwako kana hwemumwe munhu, zvakakosha kunzwisisa zvinokonzera, zviratidzo, njodzi, uye marapirwo ekushomeka kwevhitamini D kuti ugare uine hutano kwenguva refu.

Kutanga, ngationei, chii chinonzi vhitamini D? Tinoiwana sei?

Tisati tataura nezvekushomeka kwevhitamini D, ngatinzwisisei kuti chii chaizvo. Ivhitamini inonyungudika mumafuta inoshanda sehomoni inonzi steroid. Tinoiwana nenzira mbiri:

1. Kubva kuzuva (vhitamini D3): Kana ganda redu rikasangana nemwaranzi ye ultraviolet B (UVB) kubva kuzuva, vhitamini D3 (cholecalciferol) inogadzirwa mukati meganda.
2. Kubva muchikafu uye mune zvekudya zvinovaka muviri (mavhitamini D2 neD3): Vhitamini D2 (ergocalciferol) inowanikwa kubva mumiti (semuenzaniso, howa dzakarapwa neUV ) uye mune zvekudya zvinovaka muviri. Vhitamini D3 inowanikwa kubva muzvikafu zvemhuka (semuenzaniso, hove dzine mafuta, zai , chiropa ). Iyi ndiyo mhando yeD3 inowanzopihwa sezvinowedzera muviri.

Asi chinonyanya kukosha ndechekuti: D2 neD3 hazvishande kana zvikatorwa nemuromo. Zvinofanira kushandurwa mumuviri. Kutanga, zvinoshandurwa muchiropa kuita 25-hydroxyvitamin D [25(OH)D] - iyi ndiyo nhanho inoyerwa mukuongororwa kweropa. Zvadaro, kunyanya muitsvo, zvinoshandurwa kuita hormone inoshanda chaizvo, 1,25-dihydroxyvitamin D (calcitriol). Calcitriol iyi ndiyo inopinda mumasero mumuviri wese uye inoita zvinofanirwa kuitwa nevhitamini D.

Sei zvichikosha kuva nevhitamini D yakakwana mumuviri? Chii chinoitika kana usina yakakwana?

Uchiziva zvese izvi nezvezvinoitwa nevhitamini D, ungangove unonzwisisa kukosha kwekudzivirira kushomeka kwevhitamini D uye kurapa kana isina kukwana. Saka, kuchengetedza huwandu hwakakwana hwevhitamini D mumuviri kwakakosha zvikuru pazvinhu izvi:

Vhitamini D uye Hutano hweMapfupa

Vhitamini D inokosha kuti muviri ugone kunwa calcium nephosphorus, izvo zvakakosha pamapfupa akasimba. Kana vhitamini D isina kukwana, kunwa uku kunoderera uye mapfupa anoshaya simba. Izvi zvinogona kukonzera kutsemuka kwemapfupa muvana vadiki uye osteomalacia muvakuru. Zvinowedzerawo njodzi ye osteoporosis zvakanyanya.

Kudzora Kudzivirira Kwemuviri

Vhitamini D inobatsirawo masoja edu ekudzivirira muviri kuti ashande zvakanaka. Kana tisina vhitamini D yakakwana, tinogona kutanga kurwara (kunyanya zvirwere zvinotapukira). Izvi zvinogonawo kunge zvakabatana nezvimwe zvirwere zve autoimmune. Kana tikagadzirisa kushomeka kwevhitamini D mumuviri wedu, masoja edu ekudzivirira muviri anoshanda zviri nani.

Simba remhasuru, kurwadziwa kwemuviri

Kushaya simba kwetsandanyama nekurwadziwa kwetsandanyama zviratidzo zvinowanzoonekwa zvekushaikwa kwevhitamini D. Vhitamini D inodiwa kuti tsandanyama dzishande zvakanaka. Kana huwandu hwevhitamini D hwadzorerwa, muviri unova nesimba, uye kudonha kunogona kuderera, kunyanya kune vakwegura.

Hutano hweMafungiro neUropi

Kune ma receptors muuropi anopindura kuvhitamini D. Hukama uhwu hwakaoma zvishoma, asi ruzivo rwunoratidza kuti vanhu vasina vhitamini D yakakwana vari panjodzi yakakura yekuora mwoyo, kusagadzikana kwemwaka (seasonal affective disorder - SAD), uye pamwe kudzikira kwepfungwa. Kugadzirisa kushomeka kwevhitamini D kungave imwe nzira yekuchengetedza hutano hwepfungwa hwakanaka uye mashandiro ehuropi.

Zvimwe zvinongedzo zvehutano

Tsvagiridzo iri kuramba ichiongorora hukama huripo pakati pekushaikwa kwevhitamini D nechirwere chemwoyo, mashandiro emuviri (semuenzaniso, kusanzwa insulin), nezvimwe zvirwere zvisingaperi. Zvinoita sekunge kuchengetedza huwandu hwakakwana hwevhitamini D kunobatsira kuchengetedza homeostasis yemuviri.

Kushaikwa kweVitamin D: Chii chaizvo? Kwakajairika zvakadii? Ndezvipi zvinokonzera?

Sevanachiremba, tinoongorora kushomeka kwevhitamini D nekuyera mazinga evhitamini D muropa redu ane 25-hydroxy. Mazinga acho anogona kusiyana, asi tinowanzoaisa muzvikamu zvinotevera:

• Kushaikwa: Zvisingasviki 20 ng/mL (kana pasi pe50 nmol/L)
• Kusakwana: Pakati pe21 ne29 ng/mL (kana pakati pe51 ne74 nmol/L)
• Kukwana: yakakura kupfuura kana yakaenzana ne30 ng/mL (kana yakakura kupfuura kana yakaenzana ne75 nmol/L)

Izvi zvakakosha: Usangosarudza zvinhu zvako chete pakuongorora ropa. Taura nachiremba wako kuti uzive zvekuita, kungave usina Vitamin D kana rimwe dambudziko, zvichienderana nehutano hwako, zviratidzo, uye zvinhu zvinoisa njodzi.

Kuedzwa

Handirevi kuti munhu wese anofanira kuongororwa vhitamini D. Zvisinei, kana uine zviratidzo zvekushaikwa kwevhitamini D, zvinhu zvinokuvadza, kana chirwere chakadai se osteoporosis, zvakanaka kuti uongorore.

Tingawedzera sei mazinga edu evhitamini D zvakachengeteka?

Kugadzirisa kushomeka kwevhitamini D zvinoreva kuwedzera huwandu mumuviri uye kuchengetedza huwandu ihwohwo, uchirairwa nachiremba.

Kuwedzera: Mushonga mukuru

• Chipimo: Kuti ugadzirise kushomeka kwevhitamini D, unofanirwa kutora zvinopfuura chipimo chinokurudzirwa pazuva. Chiremba wako achakupa chiyero chakakodzera uye maitiro ako (kazhinji vhitamini D3). Izvi zvinogona kusanganisira:
  • Dose yekutanga yakanyanya (dose yekurodha) (semuenzaniso 50,000 IU pavhiki, kwemavhiki akati wandei) - inowedzera huwandu hwemasero nekukurumidza.
  • Wobva watora dose shoma (dose yekugadzirisa) (kazhinji 1,000–4,000 IU pazuva, zvichienderana nezvinodiwa) - woramba wakadaro.
• Maitiro ekutora: Tora mushonga chaiwo wawakarairwa nachiremba wako. Kutora wakawandisa kunogona kukuvadza chiropa (hepatotoxic). Saka, zvakakosha kutora mushonga wekushaya vhitamini D uchitungamirirwa nachiremba, kuti uve wakachengeteka.
• Kutevera: Kuongororwa kweropa kunofanirwa kuitwa zvakare mumwedzi inenge mitatu kuti vaone kana huwandu hwevhitamini D hwavandudzika uye, kana zvichidikanwa, gadzirisai huwandu hweropa.

Kugeza nezuva nekuchenjera: ingori zano

Kunyangwe kana ukawana vhitamini D kubva kuzuva, kana uine kushomeka kwakanyanya, haugone kuigadzirisa nekungogeza nezuva (kunyanya kana uchifunga nezvezvinhu zvinoisa njodzi uye dziviriro yeganda). Nguva pfupi yekubuda muzuva (maminetsi gumi kusvika makumi maviri, mazuva mashoma pasvondo, pasina kupisa ganda, pasina sunscreen, pamaoko nemakumbo, panguva dzakakodzera) zvinogona kubatsira kugadzira vhitamini D. Zvisinei, unofanirawo kufunga nezvengozi yekenza yeganda.

Chikafu nechinwiwa: mupiro mudiki

Zvakanaka kudya chikafu chine vhitamini D, asi zvakaoma kutsiva kushomeka kukuru kwechikafu chete. Funga nezvezvikafu izvi:

• Hove dzine mafuta - Salmon, Mackerel, Sardines
• Mafuta echiropa cheCod (Izvi zvine vhitamini A yakawanda, saka chenjera)
• Mazai eZai
• Zvikafu zvine vhitamini D yakawedzerwa (mukaka, yogati, zvinwiwa zvemichero, zviyo - ona mavara) (Zvikafu Zvakasimba - Dairy, Yogurt, Juices, Zviyo)
• Howa Hunosvikwa Nechiedza cheUV (Vitamin D2)

Chii chaungaita kuti udzivise kushomeka kwevhitamini D muhupenyu hwako hwese?

Heano zvimwe zvinhu zvaunofanira kuramba uchiita kudzivirira kushomeka kwevhitamini D:

• Funga nezvenjodzi yako: Zvichibva pazvinhu zvataurwa pamusoro apa (mararamiro, dunhu, kudya, zera, ruvara rweganda, uye mamiriro ehutano), funga kuti ungangove usina Vitamin D yakakwana.
• Gara wakadzikama: Zvakanaka kuwana nguva yekubuda muzuva, kudya chikafu chine vhitamini D yakawanda, uye kune vanhu vazhinji (kunyanya avo vari panjodzi huru, avo vari munyika dzinotonhora), taura nachiremba wako uye tora mushonga wekuwedzera une mwero mudiki (se1,000–2,000 IU D3 pazuva).
• Ona chiremba wako nguva dzose: Paunoenda kunoongororwa nguva dzose, taura nachiremba wako nezvezvinhu zvinogona kukonzera kushomeka kwevhitamini D.
• Hutano hwakanaka = huwandu hwakanaka hwevhitamini D: Zvinhu zvakaita sekuchengetedza huremu hwakanaka uye kutarisira zvimwe zvirwere zvinobatsira kuchengetedza huwandu hwakanaka hwevhitamini D.

Njodzi dzekushaikwa kwevhitamini D isina kurapwa

Kana kushomeka kwevhitamini D kukasarapwa, matambudziko akakomba anogona kumuka pamwe chete nezviratidzo.

• Kukuvara kwakanyanya kwemapfupa: Kuwanda kwenjodzi yekubatwa nemapfupa asina kusimba, kutyoka kwemapfupa (kunyanya kutyoka kwechiuno), kurwadziwa kwemapfupa kunoramba kuripo, kushaya simba kwetsandanyama uye kudonha. Muzviitiko zvakakomba, osteomalacia kana kuti rickets zvinogona kuitika.
• Mhedzisiro pane zvimwe zvirwere: Kunyangwe tsvakiridzo ichiri kuenderera mberi, zvinokwanisika kuti kushomeka kwakanyanya kwevhitamini D kunogona kukanganisa zvirwere zvemuviri wekuzvidzivirira, hutachiona, zvirwere zvepfungwa, uye pamwe chirwere chemwoyo kana zvirwere zvemuviri.
• Saka, zvinonzi kushomeka kwevhitamini D nguva dzose idambudziko guru pahupenyu.

Dzidzawo nezve Vitamin D Toxicity

Sezvakakosha kudzivirira kushomeka kwevhitamini D, hazvina kunakawo kuwana vhitamini D yakawandisa (kubva kumishonga - izvi hazviitike kubva kuchikafu kana kuzuva). Izvi zvinonzi vhitamini D toxicity / hypervitaminosis D. Izvi zvinogona kukonzera kuwedzera kwecalcium muropa (hypercalcemia) uye kukuvara kwemuviri. Zviratidzo zvakaita sekusvotwa, kurutsa, kushaya simba, kuzvidya mwoyo, uye kukuvara kweitsvo zvinogona kuitika. Izvi zvinoratidzawo kukosha kwekutora chiyero chaicho chevhitamini D chawakarairwa nachiremba wako paunenge uchitora mushonga wevhitamini D.

Shoko rekupedzisira kubva kuna Dr. Priya

Chinangwa changu ndechekukupa ruzivo ruchakubatsira kurarama hupenyu hune hutano. Tose tinofanira kuziva kuti kushomeka kwevhitamini D kwakajairika sei, kuti zviratidzo zvayo zvinogona kunge zvisina kujeka sei, kuti migumisiro yayo yakakomba sei, uye kuti zviri nyore sei kurapa. Kunyange zvazvo ndakakupa ruzivo rwakavimbika muchinyorwa chino, iyi ingori ruzivo rwese. Zvinodiwa zvehutano hwako ndezvenyu chete. Kana uchifunga kuti ungave usina vhitamini D yakakwana, kana kuti une mibvunzo nezvezvinhu zvinokukonzera njodzi kana zvekudya zvinovaka muviri, ndapota ona chiremba wako kana imwe nyanzvi yehutano ine hunyanzvi. Vanogona kukuongorora nemazvo uye kukupa mazano akachengeteka uye anoshanda uye kurapwa kwakakunakira. Kuwana vhitamini D panel idanho rekutanga rakanaka rehupenyu hune hutano!