Brian Walsh
Inenge nyanzvi dzose dzinozvikurudzira. Uye munhu wose anozvigamuchira. Asi chii chinoitika kana tikaishandisa? Ko kana vhitamini D yedu yekuwedzera isingatibatsiri zvachose?
Sei tisina mavitamini?
Zvidzidzo mumakore mashomanana adarika zvakaratidza kuti chikamu chikuru chehuwandu hwevanhu pasi rose chakaderera muvhitamini D. Zvisinei, mhinduro kumubvunzo wezvikonzero zvechiitiko ichi inoratidzika seinoshamisa.
Vatariri vehutano vanowanzo tarisa mazinga e vitamin D evarwere voona kuti akaderera. Vanobva vanyora zvokuwedzera. Murwere anodzoka mwedzi mishoma gare gare uye vhitamini D ichiri yakaderera. Zvadaro chiremba anowedzera mishonga. Mumakore gumi apfuura, vhitamini D yave chimwe chinhu chekuwedzera chishamiso, chakadzidzwa kupfuura chero humwe vhitamini muzana ramakore rechi21.
Mazana ezvidzidzo zvesainzi anoratidza kuti vhitamini D inogona kubatsira kudzivirira zvirwere kubva kuosteoporosis uye autoimmune zvirwere kune chirwere chemoyo nekenza. Inobata maitiro ekudzorera emuviri, pamwe chete nemajini edu. Vamwe vakatotaura kuti kushomeka kwevhitamini D kunogona kukonzera kufutisa. Zvichakadaro, nhamba dzinoratidza kuti 40-50% yevakuru vane hutano uye vana havana vhitamini D.
Kutaura idi, makore mashomanene apfuura akaona kuwedzera munyika yose mu<em>rickets, uye kushaikwa kwevhitamini D kunowanzowanwa muvana vasina zvokudya zvakakwana—kunyange munyika dzakabudirira!
Nhau dzakanaka ndedzekuti vashandi vehutano vanoziva nezvechidzidzo ichi uye njodzi dzine chekuita nekuderera kwevhitamini D mazinga. Vanachiremba vazhinji vanogara vachiraira madosi akakwira ezvekuwedzera mavhitamini, 2000-10000 IU (International Units) pazuva, kusvika ku50 IU pasvondo, uye dzimwe nguva zvimwe. .
Vitamin D sezviri pachena inotsigira hutano hwevanhu. Asi nei tisiri kugadzirisa zvikonzero nei mazinga edu evhitamini D achigara achidonha zvakanyanya? Uye yakachengeteka sei kwenguva refu-yakakwirira-dose vhitamini D, chaizvo? Chii chinonzi vitamini D uye chinoshanda sei?
Izwi rekuti "vitamin D" rinoreva boka remafuta-anonyungudika makomisheni anoshanda se prehormones, mahormone precursors, uye inoshanda fomu yevhitamini D inonzi calcitriol.
Pakati pemhando dzinonyanya kuzivikanwa dzevhitamini D ivhitamini D3 (cholecalciferol), inowanikwa muhove, mazai yolk, uye chizi, uye akagadzirwa muganda revanhu nemhuka. Imwe fomu yakajairika, vitamin D2 (ergocalciferol), inogadzirwa nefungi uye inonyanya kushandiswa kusimbisa chikafu semukaka. Isu tinogadzira vhitamini D muganda redu patinobuda muzuva - zvakanyanya kunyanya, kana ganda redu richinge richiratidzwa nemwaranzi ye ultraviolet. Iyi yekutanga yevhitamini D inodaidzwa kunzi 7-dehydrocholesterol uye inotumirwa kuchiropa uko inoshandurwa kune imwe, ine simba zvishoma yevhitamini D inonzi 25-hydroxyvitamin D. Iyi ndiyo mhando yevhitamini iyo vanachiremba vanoedza kana vachitsvaga. nokuda kwokushayiwa.
Apo vitamini D ichibva pachiropa, inofamba ichienda kuitsvo, iyo inoshandurwa kuva chimiro chakasimba chevhitamini D inonzi calcitriol, kana 1,25 dihydroxyvitamin D. Iyi fomu haisisiri kuonekwa sevhitamini, asi pane steroid hormone. (Unogona kunge uchiziva mamwe mahomoni e steroid akadai seestrogen, testosterone, uye cortisol.)
Basa revhitamini D mumuviri
Sezvinoratidzwa nezita remhando inoshanda yevhitamini D, calcitriol inobatsira mukutora calcium nemamwe mamineral mumuviri wedu. Calcitriol inowedzera kutorwa kwecalcium kubva muchikafu mudumbu redu rekugaya.
Kana tichida karusiyamu yakawanda, itsvo dzedu dzinogona kuburitsa yakawanda yemhando inoshanda yevhitamini D, iyo inosimudza mazinga ecalcium yedu nekuwedzera huwandu hwatinotora kubva mukudya kwedu.
Kusvika nguva pfupi yadarika, mitezo mishoma yakasarudzwa mumuviri wedu yaifungidzirwa kuti ine vhitamini D receptors, inonzi varistors. Zvisinei, tsvakurudzo ichangobva kuitika inoratidza kuti inenge yese yesero mumuviri wedu ine vhitamini D receptors, zvichiratidza basa rakakosha zvikuru revhitamini iyi kupfuura zvataifunga kare.
Ruzivo rutsva urwu rwakatibatsira kuona kuti vhitamini D inokanganisawo immune system yedu uye inobatsira nekusiyanisa masero, kudzorwa kweBP, insulin secretion, nezvimwe.
Izvi zvinotidzosera kumubvunzo wedu wekutanga: kushaikwa kwevhitamini D kunorevei? Zvinoitika kuti ichi chiratidzo - mupfungwa yakafara - kuti pamwe chimwe chinhu chakashata mumaitiro edu emuviri.
Iyo Vitamin D Debate
25-hydroxyvitamin D, chimiro chevhitamini D, inonyanya kugadzirwa nechiropa uye inowanzogamuchirwa sechiratidzo chakavimbika chekuongorora mazinga evhitamini D. Nekudaro, masayendisiti haatombobvumirani pane yakakwana huwandu hwemazinga evhitamini D.
Kushaikwa kwevhitamini D kunozivikanwa kutungamirira kumapfupa asina kunaka senge rickets uye osteomalacia apo mazinga eropa ari pasi pe25 ng/mL. Vamwe vaongorori vanotenda kuti imwe yakanyanya kunaka siyana iri pakati pe50 - 80 ng/mL. Asi hapana kuwirirana panyaya iyi.
Muna 2010, National Institutes of Health (USA) yakagadza kudya kwakakurudzirwa kudya kwevhitamini D pa600 IU zuva rega rega kune vacheche, vana, uye vakuru kusvika kumakore 70. Izvi zvinopfuura kurudziro yapfuura ye200 IU pazuva. Kunyange zvazvo kuwedzera uku kungaita sekwakakosha, vamwe vanhu vanokakavara kuti hakuna kukura zvakakwana kuti kuve nemigumisiro yehutano "njodzi".
Mazuva ezuva ... kana kwete?
Maererano neNational Institutes of Health, tinogona kuzadzisa zviri nyore zvinodiwa nemuviri wedu zvevhitamini D nekungowana chiedza chezuva chakakwana. Kana chikamu che30% cheganda redu chikabuda pachena (kureva kuti tisina hembe kana mafuta ekuzora zuva) tiri muzuva kwemaminitsi mashanu kusvika makumi matatu pakati pe10 am na3pm katatu pasvondo, zvakakwana.
Asi nekupihwa huwandu hwevanhu vanotambura neakaderera vhitamini D mazinga - kunyangwe mune yezuva latitudes - unofanirwa kushamisika kana kurudziro iyi ndeyechokwadi. Kune avo vedu vanogara kuchamhembe kweiyo 49th parallel, ngatingoti isu hatisi kuzofumura 30% yeganda redu risina kudzivirirwa kuzuva kazhinji munguva yechando.
Kana mazinga ako akaderera, iwe unofanirwa kunge uchitora zvekuwedzera?
Zviri pachena kuti vhitamini D inotamba akati wandei akakosha mabasa mumuviri uye kuti kushomeka kwevhitamini D kunogona kukukuvadza. Zvimwe zvidzidzo zvinoratidza kuti kuderera kwevhitamini D level, kunowedzera njodzi yezvose-zvinokonzera kufa.
Kune rumwe rutivi, zvidzidzo zvinoratidzawo kuti njodzi yekufa zvachose inokwira nokukurumidza apo mazinga evhitamini D anopfuura 40 ng / mL. Uye, kazhinji, isu hatina humbowo hwesainzi husina chokwadi pamusoro pekuchengetedzwa kwenguva refu kwehuwandu hwevhitamini D. Zvichida tisati tatanga kumedza mapiritsi akawanda, tinofanira kuongorora kana tiri kuzviita. Pashure pezvose, sayenzi yezvokurapa inowanzova isina kururama.
Kuti tinzwisise zviri nani nyaya yacho, ngatitarisei humwe hukama hwakakosha pakati pevhitamini D nezvimwe zvakakosha zvinovaka muviri.
Vitamin D uye calcium
Imwe yenjodzi dzinogona kuitika dzekutora vhitamini D yakawandisa kukura kwe hypercalcemia, kana kuwanda kwe calcium muropa. Vitamin D inouraya makonzo. Rodenticide iine chepfu yevhitamini D-inokwana kuuraya mhuka. Nekudaro, hypercalcemia haiwanzo kuoneka pasina kuwandisa madosi evhitamini D, kumuviri wemunhu ingave pane imwe nzvimbo muhuwandu hwe30,000-40,000 IU zuva nezuva. Vanhu vazhinji vanotora vhitamini D zvinowedzera havatore zvakanyanya.
Nekudaro, izvi hazvireve hazvo kuti dosi rakatorwa rakachengeteka. Mazinga eCalcium mumuviri akadzorwa zvakasimba zvekuti kusaenzana hakuwanzo ratidzike mukuongororwa kweserum yeropa. Asi vanogona kuzviratidza nedzimwe nzira. Imwe mhedzisiro inogona kuva hypercalciuria, zvichida inozivikanwa se calcium itsvo matombo.
Hypercalciuria inoitika apo muviri unoedza kubvisa yakawandisa calcium uye inoiburitsa kuburikidza neitsvo. Kubva pane zvakawanikwa izvi, vamwe vaongorori vanotenda kuti mazinga ekuwedzera evhitamini D anogona kutungamira kuumbwa kwedombo reitsvo.
Zvechokwadi, imwe ongororo yakawana kuti vagari vekumba kwevakoti vakatora 5000 IU yevhitamini D zuva nezuva kwemwedzi mitanhatu vakaratidza kuwedzera weti calcium ratio, creatinine. Zvinofungidzirwa kuti calcium yakawandisa yakabudiswa muweti, zvichida nokuti yakanga yakawandisa mumiviri yavo.
Kune rumwe rutivi, kumwe kuongorora kwechangobva kuitika kwakawana kuti pakati peavo vane vhitamini D mazinga kubva ku20 kusvika ku100 ng / mL, pakanga pasina mutsauko mukuitika kwematombo etsvo. Saka, mutongo wacho hauna kujeka. Asi matombo eitsvo haasi iwo ega njodzi yeyakawanda calcium.
Kana muviri usingakwanise kudzora mazinga ecalcium, chicherwa chinogona kuisa munyama dzakapfava dzemuviri, kusanganisira tsinga. Uye, zvinosuruvarisa, kumwe kutsvagurudza kunoratidza kuti iyi ndiyo mukana chaiwo kana mazinga evhitamini D akakwira zvakanyanya.
Zvidzidzo zvitatu kunyanya zvakaratidza kuwedzera arterial calcification mumhuka dzakadyiswa vhitamini D zvinowedzera. Uye zvimwe zvidzidzo zvinoratidza kuti huwandu hwakawanda hwevhitamini D hunogonawo kukuvadza moyo wemunhu.
Iwe unoziva kuti madosi akakwirira evhitamini D anogona kuwedzera huwandu hwecalcium mumiviri yakapfava yemuviri (yakadai setsinga), saka unofanirwa kutora kuwedzera zvakanyanya.
Kunyanya kupihwa kupararira kwechirwere chemoyo munharaunda yedu. Saka, ikozvino, unogona kunge wakagadzirira kukanda vhitamini D yako mugaba remarara. Asi tisati taita izvozvo, zvakare, isu tinofanirwa kunyatso funga kuti nei mazinga edu evhitamini D achiita seasina kukwana zvekuti tinowanzo kutora zvekuwedzera. Rangarira kuti vhitamini D uye calcium zvinogara muchiyero chakapfava.
Saka pamwe mazinga evhitamini D akaderera nekuda kwekarusiyamu yakawandisa? Uye muviri unodzvinyirira kugadzirwa kwevhitamini D uye kutendeuka kuderedza kuwedzera kuwedzera mu calcium. Sei mazinga edu ecalcium angave akanyanya kukwirira? Mikana inosanganisira kushomeka kwemagnesium, kushomeka kweprotein, kusagadzikana kwechiropa, nezvimwe. Ngatitarisei dzimwe kudyidzana kunobvira.
Vitamin D uye Vitamin K
Zita rokuti vitamin K rinobva pashoko rechiGerman rokuti koagulation. Coagulation (coagulation) zvinoreva nzira yekuumba ropa rakagwamba. Izvi zvinofanirwa kukuratidza kuti vhitamini K inoita basa rakakosha mukugwamba kweropa. Zvichitaurwa zviri nyore, vhitamini K inobvumira muviri kushandisa calcium kuita basa rayo rekugwamba. Kana vhitamini K isina kukwana, muviri haugone kushandisa calcium kugadzira clot.
Pamusoro pekutora chikamu mukugwamba, vhitamini K inobatsirawo kuumba nekuchengetedza mapfupa nemazino edu. Inoita izvi nekuita puroteni inonzi osteocalcin, iyo inobatsira muviri kushandisa calcium.
Mune mamwe mazwi, kusanganiswa kwecalcium nevhitamini K kunobatsira muviri kushandisa calcium nemazvo. Uye kana isu tisina vhitamini K, calcium inogona kuvaka munyama yedu yakapfava.
Vanhu vane yakaderera vhitamini K mazinga vanotambura atherosclerosis, calcification yetsinga. Uye avo vanodya yakawanda vhitamini K (kunyanya vhitamini K2) haanyanyi kutarisana necalcification yetsinga.
Zvechokwadi, chidzidzo mumakonzo chakaratidza kuti vitamin K2 (asi kwete K1) kuwedzera kwete kungodzivisa arterial calcification, inogonawo kubvisa 30-50% ye calcium iyo yakatogara mutsinga. Zvinosuruvarisa, izvi zvemashiripiti hazvisati zvaedzwa kuvanhu kusvika ikozvino. Ndinovimba kuti ikozvino mave kuona kutamba kusinganzwisisike kuri kuitika mukati medu. Vitamin D inowedzera huwandu hwe calcium mumuviri. Vitamin K inobatsira muviri kushandisa calcium. Saka kana tikatora madosi makuru evhitamini D muhupo hwekushaikwa kwevhitamini K, mhedzisiro yenguva refu inogona kuva yakaipa.
Vitamin D uye magnesium
Magnesium chinhu chakakosha chicherwa chinobatanidzwa mune anopfuura mazana matatu akasiyana maitiro mumuviri, kusanganisira kugona kutora mukati nekushandisa simba. Magnesium inobatanidzwawo nekugadzirwa kwevhitamini D uye kushandiswa. Kunyanya, magnesium inokwanisa kugadzirisa kunzwisiswa kwematishu edu kune vhitamini D.
Asi chinonyanya kukosha, inobatsirawo kuchengetedza calcium balance. Inenge hafu yehuwandu haidye huwandu hunokurudzirwa hwemagnesium. Izvi zvinogona kunge zvakakonzerwa nekuti magnesium iri muvhu yakadzikira zvakanyanya mumakore makumi mashanu apfuura, zvichiita kuti zvinyanye kuoma kuzadzisa zvatinoda.
Nekuda kwekuti magnesium inoshandiswa muvhitamini D metabolism, vamwe vaongorori vanotenda kuti kuwedzera nehuwandu hwevhitamini D kunogona kukonzera kushaikwa kwe magnesium. Sezvineiwo, ongororo ichangoburwa yakaratidza kuwirirana kwakasimba pakati pe magnesium uye vhitamini D kushomeka.
Ichi chidzidzo chakawana kuti kutora magnesium ine vitamin D yekuwedzera kwainyanya kushanda mukugadzirisa kushomeka kwevhitamini D pane kutora vhitamini D chete. Kungowedzera kudya kwako kwe magnesium, unogona kuderedza kufa kwakanangana nekushaya vhitamini D-pasina kutora chero vhitamini D yekuwedzera. vhitamini D
Asi, kunze kwekubatana kwevhitamini D uye magnesium, kune hukama hwe magnesium uye calcium. Uye neimwe nzira, aya mamineral maviri ane zvinopesana. Semuenzaniso, calcium inokurudzira kuputika kwemhasuru, nepo magnesium inosimudzira kuzorora kwemhasuru. Calcium inowedzera kushanda kweplatelet uye kuvhara ropa, asi magnesium inovadzivisa.
Kusiyana nekutenda kwakakurumbira, mwero wega wega weimwe yemaminerari aya anogona kunge asina kukosha pane chiyero chiri pakati pawo. Kuwedzerwa kwe calcium pamwe chete nekushayikwa kwe magnesium kunogona kukonzera matambudziko akadai sekuwedzera kwe calcium deposits mutsinga. Zvichakadaro, magnesium inogona kudzivirira arterial calcification.
Asi chii chinoitika kana iwe wakaderera pane magnesium uye uchifunga kutora vhitamini D? Panogona kuva nemigumisiro yakaipa yakawanda, kusanganisira-iwe wakazvifungidzira-calcium deposits mutsinga.
Vitamin D uye Vitamin A
Pamusoro pekudyidzana kunyoro necalcium uye vhitamini K, vhitamini D inewo hukama nevhitamini A mumiviri yedu. Izwi rekuti "vitamini" rinoreva boka remafuta-anonyungudika emakemikari anokurudzira kukura nekukura, kubereka, immune system basa, kuona, hutano hweganda, uye gene kutaura. Nekuti mafuta-anonyungudika mavhitamini anogona kuchengetwa mumuviri, anogona kusvika kune chepfu.
Uye hezvino izvo zvinonakidza: zvinozoitika kuti vhitamini A inogona kudzivirira chepfu mhedzisiro yevhitamini D, uye zvinopesana. Izvi zvinoreva kuti kana iwe usina vhitamini A, yakakwira dosi yevhitamini D inogona kukonzera matambudziko.
Zvichakadaro, kumwe kutsvagurudza kunoratidza kuti kuwedzera vhitamini A kunogona kuderedza kuunganidzwa kwecalcium iyo inoperekedza yakakwira vhitamini D mazinga. Iyo inogona zvakare kudzivirira kubva kune pathological calcification nekuda kwekuwandisa vhitamini D.
Parizvino, zviri pachena kuti tinofanira kungwarira nemwero wakakwirira wevhitamini D. Kusvika 35% yevagari vemo havana vhitamini K. Imwe ongororo inoratidza kuti vhitamini D yekuwedzera inogona kunyatsoita kushayikwa kwevhitamini K, kurasikirwa kwemapfupa, uye kupfava. tissue calcification.
Vatsvakurudzi vakakurudzira kutora mavhitamini A uye K panguva imwe chete sevhitamini D kuti ivandudze maitiro ekurapa kwevhitamini D uye kuderedza zvingangoitika zvisingadiwi.
Chinonyanya kunetsa pane izvi mhedzisiro yevhitamini D yakawandisa pane yemoyo calcification. Chirwere chemwoyo ndicho chatova muurayi mukuru munyika dzakabudirira. Hatifanire kuwedzera dambudziko iri.
Tora Vitamin D nekuchenjerera
Tinofunga kuti tinoziva zvakawanda nezvemuviri wemunhu, asi isu hatizivi zvakawanda. Uye kana zvasvika kune physiology yemunhu uye biochemistry, uye basa rinoitwa nekudya uye chikafu chega chega mumiviri yedu, isu tinoziva zvakatonyanya.
Kushaikwa kweVitamin D chiitiko chaicho uye njodzi yehutano chaihwo, saka isu tinofanirwa kuve nechokwadi chekuti tinowana zvakakwana zvechikafu ichi chakakosha.
Panguva imwecheteyo, tinofanirawo:
tsvaga zvinogona kuitika kwenguva refu yehuwandu hwehuwandu hwevhitamini D; funga basa rezvimwe zvakakosha zvinovaka muviri zvinosangana nevhitamini D;
gara uchitsvaga zvikonzero zvezviratidzo zvese uye kushomeka.
Chii chatinofanira kuita?
1. Wana vhitamini D yakakwana, asi kwete yakawandisa.
Tora ingangoita 1000 IU pazuva, asi isingadarike 2000 IU pazuva mumwedzi yechando kana usingawane chiedza chezuva chakakwana. Yakachengeteka, kunyanya kana zvimwe zvakakosha zvinovaka muviri zvakabatanidzwa, zvakadai sevhitamini K, vhitamini A, uye magnesium. Iwe unogona kuve nechokwadi kuti uri kuwana zvakakwana kwavari nekutora multivitamin.
Dzivisa kuwandisa. Kunyange zvazvo zviri pachena kuti kurudziro yapfuura ye200 IU pazuva ingangove yakaderera, ichimirira tsvakurudzo yakasimba pamusoro pekubatsira kwenguva refu kwehuwandu hwevhitamini D, chenjerera kudya zvakanyanya.
Hongu, haisi hurongwa hwakakwana, kunyanya mumwedzi yechando. Asi chiedza chezuva chichiri nzira yakanakisa yekuti miviri yedu iwane vhitamini D.
2. Tsigira Vitamin D
Ziva kuti zvimwe zvinovaka muviri zvinodyidzana nevhitamini D. Idya zvakasiyana siyana zvakagadziriswa zvishoma kuti uwane magnesium, vhitamini A, uye vhitamini K.
Idya miriwo uye zvokudya zvakaviriswa. Kale, sipinashi, uye chard ndiwo matsime akanaka evhitamini K1. Ivo zvakare vakapfuma mu magnesium. Sauerkraut uye cheeses yakaviriswa ndiwo matsime akanaka evhitamini K2.
Idya michero nemiriwo zvine mavara. A carotenoid, chimiro chevhitamini A, inowanikwa mumichero ine mavara nemiriwo. Butter, mukaka, uye chizi zvakare masosi akanaka emhando inoshanda yevhitamini A.
Chengetedza maruva ane hutano hwematumbo. Vitamin K inoshandurwa mudumbu remukati. Idya zvikafu zvakaviriswa, tora probiotic supplements, dzivisa mishonga inorwisa mabhakitiriya kunze kwekunge zvichinyatsodikanwa (ongororo yakawana kuti maantibioti akawanda anogona kuderedza kugadzirwa kwevhitamini K ne75%).
Kurukurai nezvese mishonga uye zvinowedzera zvaunotora nachiremba wako kana wemishonga. Mishonga yakawanda, senge corticosteroids, prednisone, orlistat, statins, thiazide diuretics, inogona kukanganisa kutetepa kwechiyero chevhitamini nemaminerari mumuviri. Iva nechokwadi chokuti unoziva zvose zvinokonzerwa nemigumisiro uye kushamwaridzana kwemishonga uye "hutano" hwekuwedzera iwe uri kutora.