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Kodi ndiyenera kumwa vitamini D wochuluka motani?

Kodi ndiyenera kumwa vitamini D wochuluka motani?Ubwino

Mwinamwake mwamvapo kufunikira kopeza vitamini D yanu, koma kodi mukudziwa kuti ndi chiyani? Ndipo mungatani kuti muchoke pambali pa dzuwa? Ndipo chifukwa chiyani ndikofunikira. Pitirizani kuwerenga.





Vitamini D ndi mavitamini osungunuka ndi mafuta omwe khungu limatulutsa likawonetsedwa ndi kuwala kwa ultraviolet. Zakudya ndi zowonjezera zina zimakhalanso ndi vitamini D. Vitamini D ndikofunikira kuti mutenge calcium komanso kuti mukhale ndi mafupa olimba. Ndikofunikanso pakuwongolera kuchuluka kwa shuga wamagazi, kulimbana ndi matenda amtima, kuwongolera mahomoni ndikusintha kwakanthawi, ndikuthandizira pakuzindikira komanso kukumbukira.



Ndingadziwe bwanji ngati ndili ndi vuto la vitamini D?

Kusowa kwa vitamini D kumatanthauza kuti thupi lilibe mavitamini okwanira ndipo mwina silikugwira ntchito moyenera chifukwa cha ilo. Pafupifupi 40% ya anthu ku United States atha kukhala ndi mavitamini D. ochepa Anthu okhala ndi khungu lakuda komanso amayi apakati atha kukhala osowa kwambiri.

Kulephera kwa Vitamini D kumatha kuyambitsidwa ndi zinthu zambiri, kuphatikizapo:

  • Kutulutsa dzuwa kokwanira
  • Zakudya zomwe zilibe vitamini
  • Matenda ena
  • Mankhwala ena
  • Khungu lakuda
  • Kuvala zotchinga dzuwa kwambiri

Kusowa kwa vitamini D kumatha kukulitsa chiopsezo chotenga matenda ena, chifukwa chake ndikofunikira kudziwa zina mwazizindikiro. Nazi zina mwazizindikiro zomwe zimabwera chifukwa chokhala ndi vitamini D wochepa:



  • Nkhawa
  • Kutopa kwambiri
  • Matenda okhumudwa
  • Kuvuta kugona
  • Kutupa ndi kutupa
  • Mafupa ofooka kapena osweka
  • Kufooka

Ngati dokotala akuganiza kuti mulibe vitamini D, atha kuyitanitsa kuyesa magazi kuti mutsimikizire. Mayeso amwazi amayesa mavitamini D oyenda mthupi omwe amatchedwa 25-hydroxy vitamini D, kapena 25 (OH) D. Ngati magazi anu ndi otsika, dokotala akhoza kukupatsani mankhwala owonjezera.

Mukufuna mtengo wabwino kwambiri wa vitamini D?

Lowani zidziwitso zamitengo ya vitamini D kuti mudziwe kuti mitengo isintha liti!

Pezani zidziwitso zamitengo



Kodi ndiyenera kumwa vitamini D wochuluka motani?

Munthu wamba wopanda vuto ayenera kumwa tsiku lililonse mayunitsi osachepera 600 a mayiko D (IU) a vitamini D, malinga ndi Yale Mankhwala . Komabe, kuchuluka kwa vitamini D komwe munthu ayenera kumwa kumadalira msinkhu wake, zizindikiritso zake, mbiri yazachipatala, komanso kuyankha kwake.

Anthu azaka zopitilira 70 komanso azimayi otha msinkhu atha kufunikira zoposa IU 600. Anthu akamakalamba, khungu lawo limatulutsa vitamini D wochepa, zomwe zikutanthauza kuti adzafunika kuwonjezera.

Amayi oyembekezera ndi anthu omwe ali ndi matenda ena omwe amalepheretsa kuyamwa kwa vitamini D-monga matenda a celiac kapena cystic fibrosis-amafunika kudya kwambiri tsiku lililonse kuposa 600 IU. Mutha kumwa vitamini D nthawi iliyonse patsiku. Komabe, kungakhale kopindulitsa kwambiri kuwatenga ndi mafuta ena azakudya omwe amachokera ku zakudya monga mtedza kapena nthanga popeza amasungunuka mafuta.



Ambiri madokotala ndipo akatswiri azaumoyo amalimbikitsa kumwa pang'ono mavitamini D pakapita nthawi kuti abweretse milingo mmbuyo. Kwa akulu, izi zitha kutanthauza kuti kudya kwa vitamini D wokwera 1,500-2,000 IUs. Mlingo wokwera pafupifupi 10,000 IU ungakhale wofunikira kwa anthu ena omwe ali ndi kufooka kwa mafupa kapena zovuta zina. Komabe, kumwa kwambiri vitamini D (mwachitsanzo, 40,000 IU) kungayambitse poizoni wa vitamini D komanso mavuto ena azaumoyo. Ndikofunika kulankhula ndi dokotala za mlingo woyenera kwa inu.

Kodi ndikudya vitamini D wambiri?

Ngakhale kutenga vitamini D kuli ndi maubwino ambiri azaumoyo, ndizotheka kumwa kwambiri. Vitamini D kawopsedwe, kapena hypervitaminosis D, imatha kuyambitsa calcium yambiri m'magazi (hypercalcemia) ndipo imadzetsa kupweteka kwa mafupa, nseru, kusanza, kapena mavuto a impso.



Nawu mndandanda wazovuta zomwe munthu angakumane nazo akamamwa vitamini D wambiri:

  • Kutopa
  • Kukodza kwambiri
  • Kutaya njala
  • Kuchepetsa thupi
  • Nseru
  • Kufooka

Mankhwala ena amatha kulumikizana ndi vitamini D. Steroids zingasokoneze momwe thupi limagwiritsira ntchito vitamini. Cholestyramine yotsitsa cholesterol komanso mankhwala ochepetsa kunenepa amatha kulepheretsa thupi kutengera vitamini D. Mankhwala ena amathanso kuwonjezera mavitamini D.



Kodi ndiyenera kumwa vitamini D yanji?

Pali mitundu iwiri yosiyana ya vitamini D. Vitamini D2 (ergocalciferol) makamaka imachokera kuzakudya zopangidwa ndi mbewu monga bowa wamtundu wa UV, kapena zakudya zolimbitsa thupi komanso zowonjezera zakudya. Vitamini D3 (cholecalciferol) imachokera kuzinyama ndi zowonjezera. Mudzalandira D3 kuchokera ku mafuta a nsomba, batala, chiwindi, ndi mazira a dzira.

Vitamini D imapezeka mu mawonekedwe owonjezera ngati madzi, piritsi, kapena kapisozi. Madokotala ena amatha kupereka jakisoni wa vitamini D. D2 imafunikira mankhwala kuti mupeze, ndipo D3 imapezeka nthawi zambiri kuti mugule pa-counter. Pali kutsutsana kwakuti D2 ndiyolimba kuposa D3; kufunafuna upangiri wa zamankhwala ndiyo njira yabwino kwambiri yotsimikizirira kuti mupeza mawonekedwe oyenera komanso mlingo woyenera womwe mukufuna.



Mtundu wabwino kwambiri wa vitamini D woti mutenge ngati chowonjezera ndi D3; ngakhale, D2 ndi yovomerezeka, atero a Tod Cooperman, MD, omwe adayambitsa OgulaLab . D3 sangakhale ndi zolakwika poyesa magazi, ndipo kuchuluka kwake kumatha kukweza milingo bwino. Ponena za mapangidwe, zakumwa ndi mapiritsi nthawi zambiri zimakhala zabwino (ngakhale, tapeza zinthu zina zomwe sizimapereka ndalama zomwe zalembedwa pamalemba). Zomwe ndimakonda ndimadontho amadzimadzi, chifukwa mutha kusintha mlingowo mosavuta. Kuphatikiza apo, mutha kuyiyika pachakudya kapena chakumwa, chomwe chiyenera kukukumbutsani kuti vitamini D, yosungunuka ndi mafuta, imayenera kutengedwa ndi zakudya zomwe zili ndi mafuta kuti athandize kuyamwa.

Njira zina zopezera vitamini D wokwanira

Pali njira zina zopezera vitamini D kupatula kungotenga zowonjezera. Dzuwa ndi gwero labwino kwambiri la vitamini D, komanso zakudya zambiri.

Kuthera mphindi 10 mpaka 20 padzuwa kumapereka 1,000-10,000 IUs vitamini D. Kuchuluka kwa nthawi yomwe muyenera kugwiritsa ntchito padzuwa ndi kuchuluka kwa ma IU omwe mungapeze kudzasiyana nyengo, komwe mumakhala padziko lapansi, komanso khungu lanu ndi lakuda bwanji. Ziribe kanthu komwe muli, nthawi yaying'ono padzuwa yomwe mumakhala tsiku lililonse iyenera kukhala yopanda tanthauzo kuti thupi lanu lizitha kuyatsa mokwanira kuwala.

Yesetsani kuphatikiza zakudya zolemera vitamini D mu zakudya zanu, inunso. Nazi njira zina:

  • Nsomba zamafuta (monga saumoni, halibut, sardines, tuna, ndi whitefish) zili ndi vitamini D.
  • Bowa wina, monga portobello ndi maitake, amakhala ndi vitamini D woyenera, makamaka ngati amakula pogwiritsa ntchito kuwala kwa UV.
  • United States imalimbikitsa mkaka ndi vitamini D. Komabe, mkaka wobiriwira umadziwika kuti umakhala ndi vitamini D mwachilengedwe. Itha kukhala ndi michere yambiri.

Nthawi yoti muwonane ndi dokotala

Kukhala ndi vuto la vitamini D kumatha kuyambitsidwa kapena kuyambitsa matenda. Vitamini D amathandiza thupi kuyamwa calcium, magnesium, ndi phosphorous, zomwe ndizofunikira kuti mafupa akhale athanzi. Kuperewera kumatha kuyambitsa kuchepa kwa calcium kokwanira komwe kungayambitse kufooka kwa mafupa, osteopenia, kapena matenda a ana.

Rickets amatha kukhala ovuta pa thanzi la ana chifukwa amayambitsa mafupa ofewa komanso kufooka kwa mafupa. Osteomalacia ndimomwemonso koma kwa akulu, omwe nthawi zina amatsogolera kugwa ndi mafupa osweka omwe ndi ovuta kuchira. Ndi kufooka kwa mafupa, mafupa amakhala owonda motero amatha kuswa kapena kuyambitsa mavuto.

Nthawi zina, kusowa vitamini D sikumangobwera chifukwa chosapeza dzuwa lokwanira. Zochitika zina zaumoyo zimakhudza momwe thupi limayamwa kapena kuyambitsa mavitamini. Matenda a impso ndi chiwindi amachepetsa kuchuluka kwa michere yomwe thupi limafunikira kugwiritsa ntchito vitamini D. Matenda a Celiac, matenda a Crohn, ndi cystic fibrosis zonse zimapangitsa matumbo kuyamwa vitamini D. wocheperako ngakhale atha kunenepa kwambiri kumatha kubweretsa kuchepa chifukwa ma cell amafuta sungani vitamini D, kuti isagwiritsidwe ntchito mosavuta.

Kupweteka kwa mafupa ndi kufooka kwa minofu kungakhale chizindikiro kuti ndi nthawi yoti muwonane ndi dokotala. Kulephera kwa Vitamini D kungayambitsenso zizindikiro zina monga kukhumudwa , kutopa, mphumu, ngakhalenso Kulephera kwa erectile . Kufunafuna upangiri wa zamankhwala mwa kukaonana ndi dokotala ndiyo njira yabwino kwambiri yodziwira ngati mungafune kuwonjezera. Ngati mukulangizidwa ndi wothandizira zaumoyo kuti mutenge vitamini D, ndizotheka kusunga ndalama pamankhwala D2 kapena D3 yokhala ndi khadi yosungira Rx kudzera pa SingleCare.