Vithamine D ke vithamine e senyang mafura e hlokahalang ho phela hantle le ho boloka masapo a matla. Ho tsejoa e le "vithamine ea letsatsi," vithamine D e thehoa ha letlalo le na le mahlaseli a letsatsi 'me le boetse le fumanoa lijong tse ling tsa lijo le lijo tse itseng.
Kakaretso
Ho na le mefuta e 'meli e meholo ea vithamine D bathong. Vithamine D3 (cholecalciferol) ke mofuta o hlahisoang 'meleng ka lebaka la ho pepesehela mahlaseli a letsatsi a B a letsatsi.
Vithamine D2 (ergocalciferol) e entsoe ka limela. Mefuta eo ka bobeli e lokela ho fetoloa sebeteng le liphio ho sebōpeho se sebetsang, 1,25 dihydroxyvitamin D, e lokelang ho sebelisoa 'meleng.
Melemo ea Bophelo
Mosebetsi o ka sehloohong oa vithamine D ke ho thusa 'mele hore o amohele khalsiamo le phosphorus ka maleng a manyenyane. Khalsiamo e hlokahala bakeng sa ho tšehetsa masapo a masapo (ho thatafala ha masapo), mesebetsi ea lisele, le ho sebetsa hantle ka methapo le mesifa.
Batho ba nang le ho haella ha vithamine D ba ka hlaolela masapo a bonolo, a fokolang le a fokolang, boemo bo tsejoang e le li-rickets ho bana le osteomalacia ho batho ba baholo. Vithamine D e khothalletsoa ke lingaka tse tloaelehileng bakeng sa karolo ea eona ea ho lekanya calcium le phosphorus le bakeng sa bophelo bo botle ba masapo. Ho phaella moo, ho na le libaka tse 'maloa tse tšepisitsoeng tsa lipatlisiso tsa vithamine D ka ntle ho mafu a bone.
1) Bophelo ba pelo
Ho ea ka Thuto ea Ts'ebetso ea Bophelo bo Botle ba Bophelo, e neng e hlahloba litekanyetso tsa mali tsa vithamine D ho banna ba ka bang 50 000 ba neng ba phetse hantle 'me ba ba latela ka lilemo tse 10, banna ba neng ba e-na le bokooa ba vithamine D ba ne ba ka' na ba e-ba le lefu la pelo ka makhetlo a mabeli maemong a vithamine D.
Ho tlatsetsoa ka livithamine tse 1 000 tsa vithamine D, kapa maemong a phahameng a serum vithamine D, ho ka 'na ha e-ba le kotsi e fokolang ea lefu la pelo le mathata.
2) Kankere
Ho ea ka lipatlisiso tsa lipatlisiso le lithuto tsa pele tsa labor, li-vitamin D tse eketsehileng le kabelo le maemo a khalsiamo li ka amahanngoa le ho fokotsa kotsi ea kankere (haholo-holo kankere ea colorectal), le hoja ho le thata ho arola phello ea bobeli ka lebaka la tsela eo vithamine D e amang likaroloamo ka eona .
Ho ea ka litlhaloso tsa meta tse hatisitsoeng ho American Journal of Preventative Medicine , ba nang le vithamine D e phahameng ka ho fetisisa ba ne ba le tlaase ho 50% kotsing e tlaase ea kankere e kholo.
Phuputso ea lilemo tse 'nè e phatlalalitsoeng ka 2007 e ile ea hlahloba tšebeliso ea khalsiamo (1,400-1,500mg letsatsi le leng le le leng), vithamine D3 (1,100IU letsatsi le leng le le leng) kapa sebaka sa placebo ho basali ba 1 179 ho feta 55. Basali ba neng ba nka calcium le vithamine D ba ne ba se kotsi haholo mefuta eohle ea kankere e kopantsoe, hammoho le basali ba nang le litekanyetso tse phahameng tsa vithamine D qalong ea thuto. Hase lithuto tsohle tse 'nileng tsa e-ba tse ntle, ha thuto ea basali ea Health's Health Initiative e hatisitsoeng ka 2006 e sa fumane kotsi ea kankere e ka tlase ho ba ileng ba nka vithamine D (vitamine D ea lijo tse fokotsehileng, 400IU ka letsatsi).
3) Likholi le Flu
Lefu la kokoana-hloko le bakela maloetse a mangata mariha, a etsa hore bafuputsi ba bang ba fane ka maikutlo a hore feberu e ka amana le litekanyetso tsa vithamine D. Maemo a vithamine D a fokotsehile nakong ea mariha. Hape, lipatlisiso tsa ho hlahloba li fumane hore batho ba nang le maemo a fokolang a vithamine D ba ka 'na ba fumana tšoaetso ea phefumoloho kapa ba tlaleha hore ba na le tšoaetso ea morao-rao ea serame kapa ea ho hema.
Phuputso e phatlalalitsoeng ho American Journal of Clinical Nutrition e hlahlobile tšebeliso ea vithamine D (1,200 letsatsi le letsatsi) kapa sebaka sa placebo ho bana ba ka bang 340 nakong ea likhoeli tsa mariha.
Ka mor'a likhoeli tse 'nè, bafuputsi ba fumane hore tekanyo ea mafu a li-influenza A e ne e le ka tlase ho karolo ea 40 lekholong ho feta sehlopha sa placebo, se se nang phapang e khōlō mefuteng ea mofuta oa mofuta oa B.
4) Tahlehelo ea boima ba 'mele
Bopaki ba vithamine D bakeng sa batho ba baholo ba fetang boima ba 'mele bo feteletseng bo kopane. Ho ea ka phuputso e phatlalalitsoeng ho Nutrition Journal , 25mcg letsatsi le leng le le leng la vithamine D libeke tse 12 ho basali ba fetang tekanyo le bo feteletseng ho entse hore ho be le ho fokotseha ha bohlokoa mafura a mafura ho bapisoa le ba nkang sebaka sa placebo.
Phuputso ea 2013 ho Meriana ea Meriana e ile ea hlahloba 4000IU ea vitamine D letsatsi le koetliso ea ho qoba libeke tse 12 'me ha ea ka ea fumana liphetoho tse kholo mafura a ba nang le vithamine D.
Lisebelisoa tse ling
- Thibelo ea ho fokola ha masapo le phekolo
- Multiple sclerosis
- Meriana ea meno le thibelo ea mafu a bakoang
- Fibromyalgia
- Maemo a letlalo a akarelletsang li-psoriasis, li-acne le eczema
- Mokhathala, matla a tlaase
- Bohloko (bo kang bohloko bo bohloko , maqeba a lengole , ho se tšoane ha maikutlo)
- Matšoao a moodlo a kenyeletsang ho tepella maikutlong, bothata ba linako tse amang maikutlo
- Ho itšunya-tšunya habonolo ho kang lefu la tsoekere, ramatiki ea lefu la rumatoid, boloetse ba Crohn, lefu la ulcerative colitis
- Boloetse ba qoqotho le a liphio
Vithamine D ho Lijo le Lisebelisoa
Mohloli o ka sehloohong oa vithamine D o tsoa ho itšetlehile ka letsatsi. The American Academy of Dermatology e eletsa hore re fumana vithamine D ho tsoa lijong le li-supplement ho e-na le ho hlahisa mahlaseli a kotsi, ka lebaka la kotsi ea kankere ea letlalo.
Lijo tse ruileng tsa vithamine D li kenyelletsa mefuta e itseng ea litlhapi tse mafura, tse kang herring, mackerel, saalmon, tuna le sardines. Li-yolk, cheese le sebete sa sebete li fana ka li-vithamine D. tse nyenyane. Li-mushroom li fana ka vithamine ea D, e nang le li-mushroom tse nang le vithamine D.
Le hoja ho na le lijo tse fokolang tseo ka tlhaho li nang le vithamine D, lijo tse tloaelehileng hangata li matlafatsoa ka vithamine D e kang lebese, lijo tsa hoseng, lebese la soya, lebese la raese (le lihlahisoa tse ling tse entsoeng ke limela), yogurt, lamunu le margarine.
Li-vitamine D tse tlatsitsoeng li boetse li fumaneha joaloka li-capsules, gummies, liquor, kapa matlapa a chewa. Cod oli ea mafura e boetse e ntse e sebelisoa. Vithamine D ka lijo tse tlatsitsoeng kapa tse ntlafalitsoeng e ka 'na ea e-ba le vithamine D2 le D3. Vithamine D3 (cholecalciferol) ke mofuta o khethiloeng ka lebaka la tšebeliso e molemo 'meleng. Ho phaella ho li-supplement tse se nang molekane, li-multivitamine le calcium supplement li fana ka vithamine D, empa chelete eo e fapana haholo hoo ho leng bohlokoa ho bala mangolo.
Batho ba latelang lijo tsa meroho kapa vegan ba lokela ho hlahloba mohloli oa vithamine D lijong tse nang le liqhobosheane le li-supplement; ha vithamine D3 e nkoa e le mokhoa o sebelisoang hantle, hangata vithamine D3 e nkoa ho liphoofolo (haholo-holo boea ba linku) ha vithamine D2 e tsoa mehloling ea limela. Vithamine D gummies e ka boela ea e-na le gelatin.
Intake e khothalletsoang
United States, likhothaletso tsa Setsi sa Meriana bakeng sa ho ja vithamine D , tse ileng tsa lokolloa ka 1997, ke tse latelang:
- Tsoalo ho ea ho lilemo tse 50 - 200 IU (5 mcg)
- Pakeng tsa lilemo tse 51 le tse 70 - 400 IU (10 mcg)
- Lilemong tse fetang 71 - 600 IU (15 mcg)
- Basali ba nang le bakhachane le ba anyesang - 200 IU (5 mcg)
Lijo tse ntle tsa vithamine D li nkoa e le tse phahameng haholo, leha ho le joalo, ka bonyane ho IU (25-50mcg) e khothalletsoang batho ba baholo. Ho na le tumellano e ntseng e eketseha ea hore lipatlisiso tsa litlaleho li hloka ho hlahlojoa hape, ho itšetlehile ka bopaki bo ntseng bo eketseha ba hore ho haella ha vithamine D ho atile le ka lebaka la lipatlisiso ka karolo e rarahaneng ea vithamine D ho thibela mafu a mangata.
Hobane ho na le mehloli e mengata ea vithamine D, tsela e molemo ka ho fetisisa ea ho lekanya tekanyo ea vithamine ea motho ke ho hlahloba litekanyetso tsa mali ka tlhahlobo ea mali bakeng sa foromo e tsejoang e le 25-hydroxyvitamin D. Ka kakaretso, likhahla tsa vithamine D tlase ho 30nmol / L (12 Ng / mL) e tlase haholo bakeng sa bophelo bo botle ba 'mele le bophelo bo botle. Lebelo la vithamine D la 50 nmol / L kapa ka holimo le lekane bakeng sa ba bangata, le hoja likhahla tsa vithamine D tse fetang 125 nmol / L (50 ng / mL) mohlomong li phahame haholo.
Moeli o phahameng o sireletsehileng oa vithamine D ke 1000-100 IU / letsatsi bakeng sa masea, 2 500-3,000 IU bakeng sa bana lilemo tse 1-8, le 4,000 IU / letsatsi bakeng sa bana ba 9 le ho feta, batho ba baholo, basali ba ima le ba anyesang.
Lintho Tse Kotsi Bakeng sa Bothata ba Vithamine D
- Batho ba se nang nako ea ho itšehla thajana
Palo ea vithamine D e thehiloeng ho tloha letsatsing le letsatsi e ameha ka nako le sebaka. Ka kakaretso, metseng e ka leboea e kang Boston kapa New York, ha ho na mahlaseli a UVB a lekaneng ho theha vithamine D nakong ea likhoeli le mariha. Batho ba se nang matlo, basali ba apereng liaparo tsa ka holimo tsa liaparo le lihlooho ka mabaka a bolumeli, le batho bao mesebetsi kapa lihora tse sebetsang tsa mosebetsi li lekanyetsa hore li hlaseloa ke letsatsi ha li fumane vithamine D e ngata ho tloha letsatsing. - Batho ba sebelisang sefubelu sa letsatsi
Tšebeliso ea li-sunscreen e thibela ho thehoa ha vithamine D hape. Esita le sefate sa letsatsing se nang le SPF ea 8, chelete e fumanoang matsatsing a mangata a letsatsi, e ka fokotsa haholo tlhahiso ea vithamine D. Phuputsong e 'ngoe ea lipatlisiso, hoo e batlang e le halofo ea batho ba Springfield, Illinois, ba neng ba lula ba apere sefate sa letsatsi ha ba le ka ntle ba ne ba e-na le bofokoli ba vithamine D. - Batho ba nang le letlalo le lengata la letlalo
Batho ba nang le letlalo le lefifi ba na le melanine e ngata, e leng pigment e fanang ka letlalo lebala. Melanine e nka mahlaseli a letsatsi, e leng ho fokotsa bokhoni ba letlalo hore bo hlahise vithamine D. Ha lefu la motho le ntse le e-na le pigment, habohlokoa le ho feta ke hore o ja vithamine D. - Batho ba baholo
Batho ba baholo ba kotsing e kholo ea ho haella ha vithamine D, kaha bokhoni ba ho hlahisa vithamine D bo fokotseha ka lilemo. Ha e le hantle, likhahla tsa vithamine D ho batho ba hōlileng li fumanoe e le hoo e ka bang karolo ea 30% ea maemo a fumanoang ho batho ba baholo. Ho hakanngoa hore batho ba fetang 50% ba fetang lilemo tse 50 United States le Europe ba kotsing ea ho haella ha vithamine D. Phuputso e 'ngoe e fumane hore Boston qetellong ea lehlabula, ba etsang 30% ba makhooa, 42% ea Hispanics, le 84% ba Maafrika-Maamerika ba na le ho haelloa ke vithamine D.
- Batho ba sa khoneng ho fumana mafura (fat malabsorption)
Vithamine D e hloka mafura a mang a ho ja e le hore e kene ka maleng a manyenyane. Batho ba nang le maemo a bakang malabsorption a mafura, a kang cystic fibrosis, lefu lena la selili, lefu la Crohn, lefu la Whipple le maloetse a sa foleng a sebete, a atisa ho ba le bofokoli ba vithamine D. Batho ba nang le lefu la liphio ba ke keng ba khona ho fetola vithamine D ho ea ka foromo e sebetsang. - Batho ba nang le bobebe
- Bacha ba nang le matsoele feela
Li-vithamine D tse hlokahalang bakeng sa masea li ke ke tsa kopana le lebese la matsoele la motho feela. Buisana le ngaka ea hao ea bana pele u sebelisa li-vitamine D li-supplement ho masea.
Lithako
Vithamine D ke vithamine e nang le mafura. Sena se bolela hore, haeba o jeoa ka ho feteletseng, o ka haha 'meleng' me o baka matšoao a chefo, ho fapana le vithamine ea C le livithamine tse ling tse qhibilihisang metsi. Hobane kaho ea li-buildup e lieha, e nka likhoeli kapa lilemo pele likhahla tse kotsi li finyelloa.
Hangata vithamine D e ka fella ka lik'halsiamo tse phahameng maling (hypercalcemia), e leng se ka lebisang limontsong tse bonolo tse kang matšoafo kapa pelo, pherekano, tšenyo ea liphio, majoe a liphio, ho nyefolloa ke pelo, ho hlatsa, ho phalla, ho lahleheloa ke boima ba 'mele , le takatso e mpe ea takatso.
Ho kopanya vithamine D le khalsiamo ha hoa lokela ho nkoa ka thiazide diuretics hobane e ka lebisa maemong a mangata a khalsiamo 'meleng. Batho ba nkang li-blockers tsa calcium-channel ha baa lokela ho nka vithamine D le khalsiamo, ntle le tlas'a tlhokomelo ea ngaka, hobane e ka kena-kenana le phello ea meriana.
Meriana ea ho qhekella le rifampin (bakeng sa lefuba) e ka fokotsa litekanyetso tsa vithamine D.
Batho ba nang le ts'oaetso e tlaase e ka ba kotsing e kholo ea mahlaseli a phahameng a mali ha ba ntse ba nka vithamine D.
Li-steroids, li-laxatives le k'holeseterole-ho theola lithethefatsi tse fokolang li ka fokotsa boholo ba vithamine D 'mele oa hao o ka o amohela. Ka tsela e nepahetseng, vithamine D e lokela ho nkoa lihora tse 'maloa pele kapa ka mor'a ho ja lithethefatsi tsena.
Hape hopola hore polokeho ea likhallelo ho basali ba nang le bakhachane, bo-'mè ba tlhokomelo, bana le ba nang le maemo a bophelo kapa ba noang meriana ha e e-s'o thehoe. U ka fumana litlhahiso tsa ho sebelisa lisebelisoa tse ling, empa haeba u nahanisisa ka tšebeliso ea vithamine ea D, u buisane le mofani oa hao oa tlhokomelo ea mantlha pele. Ho itšoara ka boithati le ho qoba kapa ho lieha tlhokomelo e tloaelehileng ho ka ba le liphello tse tebileng.
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