Wikamina D

ʻO ka Wikamina D kahi wikamina hiki ke hoʻoheheʻe ʻia ka momona. Mālama ʻia nā wikamina momona e momona ai i ke kino momona o ke kino.

Kōkua ka Wikamina D i ke kino e omo i ka puna. ʻO ka calcium a me ka phosphate he mau minela ʻelua āu e pono ai no ka hoʻokumu iwi maʻamau.

I ka wā kamaliʻi, hoʻohana kou kino i kēia mau minelala e hana i nā iwi. Inā ʻaʻole lawa ʻoe i ka puna, a i ʻole ʻaʻole lawe kou kino i ka nui o ka calcium mai kāu papaʻai, pilikia ka hana iwi a me nā iwi o ka iwi.

Hiki i ka hemahema Vitamin D ke alakaʻi i ka osteoporosis i nā mākua a i ʻole nā ​​rickets i nā keiki.

Hana ke kino i ka wikamina D ke hōʻike pono ʻia ka ʻili i ka lā. ʻO ia ke kumu i kapa pinepine ʻia ai ka huaora "sun". Hui ka hapa nui o ka poʻe ma ka liʻiliʻi i kekahi o kā lākou wikamina D pono i kēia ala.

Loaʻa nā meaʻai i loko o ka huaʻai D. ʻo ka hopena, nui nā meaʻai i paʻa me ka lāʻau D. ʻO ka manaʻo paʻa ʻia ua hoʻohui ʻia nā huaora i ka meaʻai.

ʻO nā iʻa momona (e like me ke tuna, salmon, a me ka mackerel) kekahi o nā kumu maikaʻi loa o ka huaʻai D.

Hāʻawi ka akepaʻa pīpī, ka tī, a me nā yolks hua manu i nā mea liʻiliʻi.

Hāʻawi nā ʻalalā i kekahi mau huaola D. ʻO kekahi mau ʻalalā āu e kūʻai ai i loko o ka hale kūʻai i ʻoi aku ka nui o ka huaola D no ka mea ua hōʻike ʻia i ke kukui ultraviolet.

ʻO ka hapa nui o ka waiū maʻAmelika Hui Pū ʻIa i hoʻopaʻa ʻia me 400 IU wikamina D no ka hāhā. ʻO ka hapanui o ka manawa, nā mea ʻai i hana ʻia i ka waiū, e like me ka tī a me ka ʻaikalima, ʻaʻole paʻa.

Hoʻohui ʻia ka wikamina D i nā sereala ʻaina kakahiaka nui. Hoʻohui pū ʻia ia i kekahi mau lama o nā mea inu soy, wai ʻalani, yogurt, a me margarine. E hōʻoia i ka papa ʻoiaʻiʻo ma ka lepili meaʻai.

OLELO HOOLAHA

Hiki ke paʻakikī ke loaʻa ka lawa ka wikamina D mai nā kumu meaʻai wale nō. A ʻo kahi hopena, pono paha i kekahi poʻe e lawe i kahi huaora D. Loaʻa ka wikamina D i nā mea hoʻopili a me nā meaʻai paʻa i nā ʻano ʻelua:

• D₂ (ergocalciferol)
• D₃ (cholecalciferol)

E hāhai i kahi papaʻai e hāʻawi ana i ka nui kūpono o ka calcium a me ka huaola D. E ʻōlelo paha kāu mea hāʻawi i nā kaha kiʻekiʻe o ka lāʻau D inā loaʻa iā ʻoe nā mea weliweli no ka osteoporosis a i ʻole ka pae haʻahaʻa o kēia huaola.

Hiki i ka nui o ka wikamina D ke hoʻopili i nā ʻōpū i ka nui o ka puna. ʻO kēia ke kumu o ke kiʻekiʻe o ka calcium i loko o ke koko. Hiki i ke kalima koko kiʻekiʻe ke alakaʻi iā:

• Waiho Calcium i nāʻa pahee e like me ka puʻuwai a me nā akemāmā
• Huikau a disorientation
• Poino i nā puʻupaʻa
• Pohaku hakuʻala
• ʻO Nusea, ka luaʻi, ka paʻa paʻa ʻana, ka makemake maikaʻi ʻole, nāwaliwali, a me ka pohō kaumaha

Ua ʻōlelo kekahi mau loea i kekahi mau minuke o ka lā i ka ʻili o kou alo, nā lima, ke kua, a me nā wāwae (me ka ʻole o ka pale o ka lā) i kēlā me kēia lā hiki ke hana i ke koi o ke kino no ka lāʻau D. Akā, ka nui o nā huaora D i hana ʻia e ka puka ʻana o ka lā. hiki ke loli nui mai kekahi kanaka a kanaka.

• ʻAʻole hiki i ka poʻe e noho ʻole i nā wahi lā ke hana i ka wikamina D ma loko o kahi manawa palena i ka lā. Nā lā ʻōpua, ka malu, a me ka ʻili ʻana o ka ʻeleʻele i ʻoki ʻia i ka nui o ka wikamina D a ka ʻili e hana ai.
• Ma muli o ka makaʻu ʻana i ka lā o ka lā he mea ia no ka maʻi ʻaʻai ʻili, hōʻike ʻole ʻia ka hōʻike ʻana ma mua o kekahi mau minuke me ka ʻole o ka pale lā.

ʻO ke ana ʻoi loa o kāu kūlana vitamin D e nānā i nā pae o ke koko i ʻike ʻia ma ke ʻano he 25-hydroxyvitamin D. Hoʻohālikelike ʻia nā pae koko ma ke ʻano he nanograms no milliliter (ng / mL) a i ʻole nanomoles no kēlā me kēia lita (nmol / L), kahi 0.4 ng / mL = 1 nmol / L.

ʻO nā pae ma lalo o 30 nmol / L (12 ng / mL) haʻahaʻa loa no ka iwi a i ʻole ke olakino holoʻokoʻa, a kiʻekiʻe loa nā pae ma luna o 125 nmol / L (50 ng / mL). Nā pae o 50 nmol / L a i luna (20 ng / mL a i luna) ua lawa no ka hapa nui o ka poʻe.

Hāʻawi ka ʻAi ʻAi Manaʻo Kūkā (RDA) no nā wikamina i ka nui o kēlā me kēia vitamina e loaʻa i ka hapa nui o ka poʻe i kēlā me kēia lā.

• Hiki ke hoʻohana ʻia ka RDA no nā wikamina i mau pahuhopu no kēlā me kēia kanaka.
• Ehia mau huaʻai āu e pono ai i kāu makahiki a me ka wahine. ʻO nā kumu ʻē aʻe, e like me ka hāpai ʻana a me kou olakino, he mea nui pū kekahi.

Nā pēpē (lawa pono o ka wikamina D)

• 0 a 6 mau mahina: 400 IU (10 micrograms [mcg] i kēlā me kēia lā)
• 7 a 12 mau mahina: 400 IU (10 mcg / lā)

Nā keiki

• 1 a 3 mau makahiki: 600 IU (15 mcg / lā)
• 4 a 8 mau makahiki: 600 IU (15 mcg / lā)

Nā keiki makua a me nā mākua

• 9 a 70 mau makahiki: 600 IU (15 mcg / lā)
• Nā mākua ma luna o 70 mau makahiki: 800 IU (20 mcg / lā)
• Hāpai a me ka hānai ʻana: 600 IU (15 mcg / lā)

Paipai ka National Osteoporosis Foundation (NOF) i kahi mahele lāʻau ʻoi aku ka kiʻekiʻe no ka poʻe 50 makahiki a ʻoi paha, 800 i ka 1,000 IU o ka huaola D i kēlā me kēia lā. E noi i kāu mea mālama ola i kahi nui e pono ai nāu.

ʻAno ka hopena o ka lāʻau Vitamin D mai ka hoʻohana ʻana i nā mea hoʻoliʻiliʻi. ʻO ka palena luna palekana no ka wikamina D:

• 1,000 a 1,500 IU / lā no nā pēpē (25 a 38 mcg / lā)
• 2,500 a 3,000 IU / lā no nā keiki 1 a 8 mau makahiki; makahiki 1 a 3: 63 mcg / lā; nā makahiki 4 a 8: 75 mcg / lā
• 4,000 IU / lā no nā keiki 9 mau makahiki a ʻoi paha, nā mākua, a me nā ʻōpio hāpai a hānai a me nā wahine (100 mcg / lā)

Hoʻokahi microgram o cholecalciferol (D₃) like ia me 40 IU o ka wikamina D.

Cholecalciferol; Wikamina D3; ʻO Ergocalciferol; Wikamina D2

• Pōmaikaʻi ka Wikamina D
• Deficit ʻo Wikamina D
• Kumuwaiwai Vitamin D

Mason JB, SL Booth. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 26th ed. Piladelapia, PA: Elsevier; 2020: chap 205.

Pūnaewele ʻo National Osteoporosis Foundation. ʻO ke alakaʻi a ka mea lapaʻau i ka pale a me ka mālama ʻana i ka osteoporosis. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Loaʻa iā Nowemapa 9, 2020.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.