ʻO ka Vitamin D 101 - Kahi Alakaʻi Hoʻomaka Kūmole

Anter

• He aha ka wikamina D?
• He aha ka hana i kou kino?
• ʻO Sunshine kahi ala kūpono e kiʻi i ka Vitamin D
• Nā Kumuwaiwai Mea ʻai maikaʻi loa
• Nā ʻōuli o ka hemahema
• Nā Pōmaikaʻi Ola Hiki
• Ehia mau mea āu e lawe ai?
• Optimize kou 'ē aʻe Nutrients
• He aha ka mea e hana inā lawe nui ʻoe?
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻOkoʻa loa ka Vitamin D ma mua o ka nui o nā wikamina ʻē aʻe.

ʻO ka ʻoiaʻiʻo, he hormone steroid ia i hana ʻia mai ke koloka ke hōʻike ʻia kou ʻili i ka lā.

No kēia kumu, ʻōlelo pinepine ʻia ka lāʻau D e like me "ka huaora lā."

Eia nō naʻe, ʻaʻole hāʻawi iki ka lā ʻana i ka lā D i ka wikamina kūpono, e pono ai e loaʻa iā ia mai nā mea hoʻopili a i ʻole kāu papaʻai.

Eia nō naʻe, ʻāpana wale o nā meaʻai ka nui o kēia vitamina koʻikoʻi, a ʻo ka hemahema ka mea maʻamau (,,).

I ka ʻoiaʻiʻo, ma kahi o 41.6% o ka heluna U.S. he hemahema ().

Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka wikamina D.

He aha ka wikamina D?

ʻO ka Wikamina D kahi wikamina hiki ke hoʻoheheʻe ʻia ka momona, ʻo ia hoʻi he mea hoʻoheheʻe ia i nā momona a me nā aila a hiki ke mālama ʻia i kou kino no ka manawa lōʻihi.

ʻElua mau ʻano papaʻai nui ():

• ʻO ka Vitamin D3 (cholecalciferol). Loaʻa i loko o kekahi mau meaʻai holoholona, ​​e like me nā iʻa momona a me nā yolks hua manu.
• ʻO ka Vitamin D2 (ergocalciferol). ʻIke ʻia i loko o kekahi mau mea kanu, ulu, a me nā hū.

ʻO nā mea ʻelua, ʻo D3 (cholecalciferol) me he mea ʻelua mau manawa i ka hoʻonui ʻana i nā kiʻekiʻe o ke kō o ka huaola D e like me D2 (ergocalciferol) (,).

ʻO ka Vitamin D kahi wikamina hiki ke hoʻoheheʻe ʻia i hiki i kou kino ke mālama no nā wā lōʻihi. ʻO nā ʻano nui ʻelua - D2 a me D3 - ʻoi aku ka maikaʻi o ka hope i ka hāpai ʻana i nā pae vitamin D i kou koko.

He aha ka hana i kou kino?

Pono ka Vitamin D e hana i ʻelua mau huli hoʻololi e lilo i mea hana (,).

ʻO ka mea mua, ua hoʻololi ʻia i ka helu helu, a i ʻole 25 (OH) D, i kou akepaʻa. ʻO kēia kahi waihona o ka wikamina.

ʻO ka lua, hoʻololi ʻia ia i ka calcitriol, a i ʻole 1,25 (OH) 2D, ka hapa nui i kāu mau puʻupaʻa. ʻO kēia ka hana, steroid-hormon form of vitamin D.

Hana pū ʻo Calcitriol me ka receptor huaola D (VDR), i loaʻa ma nā ʻaneʻane o nā pūnaewele āpau i kou kino (,).

Ke hoʻopaʻa ka ʻano hana a ka wikamina D i kēia receptor, huli a pio paha nā genes, e alakaʻi ana i nā loli i kāu mau hunaola. He like kēia me ka hana o ka nui o nā hormones steroid (,).

Hoʻopili ka Vitamin D i nā pūnaewele like ʻole e pili ana i ke olakino iwi. ʻO kahi laʻana, paipai ia i ka omo ʻana o ka calcium a me ka phosphore mai kou ʻōpū ().

Akā ua ʻike koke nā ʻepekema he hana pū kekahi ia i nā wahi ʻē aʻe o ke olakino, e like me ka hana pale a me ka pale ʻana i ka maʻi ʻaʻai (15).

Hoʻohuli ʻia ka wikamina D i loko o ka calculidiol, ka waihona waihona o ka wikamina, a laila hoʻololi ʻia i ka calcitriol, ke ʻano steroid paʻa. Hoʻopili ʻo Calcitriol i ka receptor huaola D i loko o kāu mau hunaola, e hoʻohuli a pio paha nā genes.

ʻO Sunshine kahi ala kūpono e kiʻi i ka Vitamin D

Hiki ke hana i ka Vitamin D mai ka cholesterol i kou ʻili ke hōʻike ʻia i nā kukuna ultraviolet B (UVB) mai ka lā ().

Inā ʻoe e noho i kahi wahi me ka nui o ka lā, hiki paha iā ʻoe ke loaʻa nā huaora D āpau āu e pono ai ma ka sun ʻana i kekahi mau manawa i kēlā me kēia pule.

E noʻonoʻo pono ʻoe e hōʻike i kahi ʻāpana nui o kou kino. Inā ʻoe e hōʻike wale nei i kou maka a me kou mau lima, e hoʻohua mai ana ʻoe ma ka liʻiliʻi o ka wikamina D.

Eia kekahi, inā ʻoe e noho ma hope o ke kīʻaha a hoʻohana paha i ka pale o ka lā, e hōʻemi ana ʻoe i ka wikamina D - a ʻaole paha ().

Eia nō naʻe, pono ʻoe e hōʻoia e hoʻohana i ka pale o ka lā ke noho i ka lā no nā kau lōʻihi. He olakino ka Sunshine, akā hiki i nā sun suns ke kumu i ka ʻelemakule o ka ʻili a hoʻonui i kou maka i ka maʻi ʻaʻai. (18,).

Inā noho ʻoe i ka lā no ka manawa lōʻihi, e noʻonoʻo e hele me ka pale ʻole o ka lā no nā 10-30 mau minuke - ma muli o kou ʻike i ka lā - a laila e hoʻopili ana ma mua o ka hoʻomaka ʻana e puhi.

I ka mālama ʻia ʻana o ka wikamina D i kou kino no mau pule a mau mahina paha i ka manawa, pono wale ʻoe i ka lā i kēlā me kēia manawa e mālama pono i kou mau koko.

ʻ saidlelo ʻia, inā ʻoe e noho i kahi wahi me ka ʻole o ka lā, pono ka loaʻa ʻana o ka wikamina D mai nā meaʻai a i ʻole nā ​​mea hoʻopili - pono i ka wā hoʻoilo.

He ala maikaʻi ʻo Sunshine e loaʻa ai ka lāʻau D, akā pale ka pale ʻana i ka lā i kāna hana. ʻOiai ʻo ka hoʻomālamalama ʻana o ka lā e hiki ke kōkua iā ʻoe e loaʻa nā pae kūpono, nui ʻole ka poʻe i ka lā no ka hapa nui o ka makahiki.

Nā Kumuwaiwai Mea ʻai maikaʻi loa

Eia ka ʻike vitamin D3 o kekahi o nā kumu meaʻai maikaʻi loa (20):

ʻOiai ʻo nā iʻa momona e like me ka salemona, mackerel, swordfish, trout, tuna, a me nā sardine nā kumu kūpono, pono ʻoe e ʻai iā lākou ʻaneʻane i kēlā me kēia lā e lawa ai.

ʻO ke kumuwaiwai maikaʻi wale nō o ka huaʻai D ka aila akepaʻa iʻa - e like me ka aila cod ate - i loaʻa i luna o ʻelua mau manawa ka Reference Daily Intake (RDI) i hoʻokahi punetune (15 ml).

E hoʻomanaʻo i ka hana pinepine ʻia o nā huahana waiū a me nā cereala me ka huaola D ().

Hoʻokomo pū kekahi i nā ʻalalaha laha ʻole i ka wikamina D, a he mau liʻiliʻi ka iʻa huamoa.

ʻO ka aila Cod ate ke kumu waiwai ʻoi loa o ka lāʻau D3. ʻO kahi iʻa momona kekahi kumu maikaʻi, akā pono ʻoe e ʻai pinepine iā ia a lawa.

Nā ʻōuli o ka hemahema

ʻO ka hemahema ʻo Vitamin D kekahi o nā hemahema nutrient maʻamau.

ʻOi aku ka makaʻu o kekahi poʻe ma mua o kekahi. Ma ʻAmelika Hui Pū ʻIa, ua hemahema ka 41.6% o ka huina heluna, ʻoiai ʻoi aku ka maikaʻi o ka hapa liʻiliʻi - 82.1% a me 69.2% o nā ʻeleʻele a me nā Hispanics i nele, ().

Hoʻohui ʻia, ʻoi aku ka makaʻu o ka poʻe mākua i ka hemahema ().

ʻO ka poʻe i loaʻa kekahi mau maʻi e hemahema loa nō hoʻi lākou. Ua hōʻike ʻia kahi noiʻi he 96% o ka poʻe i ʻike i ka hōʻeha puʻuwai i haʻahaʻa i ka lāʻau D ().

Ma ka hapanui, ʻo ka hemahema ʻo ka wikamina D kahi maʻi ahulau ʻole. He maʻa mau nā ʻōuli a he mau makahiki a mau makahiki paha ka hala o ka honua.

ʻO ka hōʻailona kaulana loa o ka hemahema o ka wikamina D he rickets, kahi maʻi iwi i ʻike pinepine ʻia i nā keiki i nā ʻāina kūkulu.

Ua kāpae ʻia ʻo Rickets mai nā ʻāina Komohana ma muli o ka paʻa o kekahi mau meaʻai me ka huaola D ().

Hoʻopili pū ʻia ka hemahema i ka osteoporosis, hoʻemi i ka nui o ka mineral, a me ka hoʻonui ʻana i ka hāʻule a me nā haki o nā mākua (25).

ʻO ka mea hou aʻe, hōʻike nā noiʻi i ka poʻe me ka pae haʻahaʻa vitamona D i ka nui o ka makaʻu o ka maʻi puʻuwai, diabetes (ʻano 1 a me 2), maʻi ʻaʻai, dementia, a me nā maʻi autoimmune e like me nā sclerosis ().

ʻO ka mea hope loa, pili ka hemahema o ka wikamina D i kahi ola i hoʻemi ʻia (,,).

ʻLelo ʻia, maopopo ʻole inā hāʻawi ka hemahema i kēia mau maʻi a i ʻole inā ʻo ka poʻe me nā pae haʻahaʻa e loaʻa iā lākou.

Pili ka hemahema o ka Vitamin D me nā ʻano olakino like ʻole, a me ka hōʻemi ʻana i ke ola o ke ola.

Nā Pōmaikaʻi Ola Hiki

Eia kekahi mau pono kūpono o ka wikamina D:

• Hoemi i ka makaʻu o ka osteoporosis, hāʻule, a me nā haki. Hiki i nā ʻoi aku ka kiʻekiʻe o ka wikamina D ke pale aku i ka osteoporosis, hāʻule, a me nā haki i nā mākua ().
• ʻOi aku ka ikaika. Hiki i ka Vitamin D ke hoʻonui i ka ikaika o ke kino i nā lālā luna a me lalo ().
• Kāohi maʻi ʻaʻai. Hiki i ka Wikamina D ke pale aku i ka maʻi ʻaʻai. Ua hōʻike ʻia kahi noiʻi he 1,100 IU i kēlā me kēia lā - ma ka ʻaoʻao o ka calcium - hoʻemi ʻia ka maʻi ʻaʻai e 60% (,).
• Hoʻoponopono kaumaha. Hōʻike nā noiʻi e hōʻoluʻolu paha ka huaola D i ka poʻe me ke kaumaha o ka maʻi ().
• Hoʻoemi i ka makaʻu o ka maʻi diabetes type 1. Hoʻokahi kahi noiʻi i nā pēpē e hoʻopili i ka 2,000 IU o ka huaola D i kēlā me kēia lā i kahi 78% hoʻemi i ka makaʻu o ka maʻi maʻamau 1.
• Hoʻonui i ka make. Hōʻike kekahi mau noiʻi e hōʻemi ka lāʻau D i ka makaʻu o ka poʻe e make i ka wā hoʻopaʻa hoʻopaʻa, e hōʻike ana he mea hiki ke kōkua iā ʻoe e ola loloa (,).

Eia nō naʻe, he hapa mua o kēia mau hopena. Wahi a kahi loiloi hou, pono hou nā hōʻike e hōʻoia i ka hapa nui o kēia mau pōmaikaʻi ().

Hōʻike ka noiʻi e loaʻa i nā huaola D i nā pono he nui e pili ana i ka maʻi ʻaʻai, ke olakino iwi, ke olakino noʻonoʻo, a me nā maʻi autoimmune. Eia naʻe, pono i nā noi hou aku.

Ehia mau mea āu e lawe ai?

ʻO ke ala wale nō e ʻike ai inā hemahema ʻoe - a no laila pono e hoʻohui - ma ke ana ʻana i kāu mau pae koko.

E ana ana kāu mea mālama ola i ka waihona o ka wikamina D, ka mea i ʻike ʻia ma ke ʻano he kalifediol. ʻO nā mea ma lalo o 12 ng / ml e manaʻo ʻia he hemahema, a ʻo nā mea ma luna o 20 ng / ml e manaʻo ʻia ua lawa.

ʻO ka RDI no ka wikamina D penei (39):

• 400 IU (10 mcg): kamaliʻi, 0-12 mahina
• 600 IU (15 mcg): keiki a me nā mākua, 1-70 mau makahiki
• 800 IU (20 mcg): nā mākua a me nā wahine hāpai a hānai paha

ʻOiai ana ʻia ka lawa pono ma 20 ng / ml, manaʻo ka poʻe loea olakino he nui ka poʻe e kū i ke kiʻekiʻe o ke koko ma mua o 30 ng / ml no ke olakino maikaʻi loa a me ka pale ʻana i nā maʻi ().

Hoʻohui ʻia, nui ka poʻe e manaʻoʻiʻo he haʻahaʻa loa ka ʻai i koi ʻia a pono i nā kānaka i nā mea hou aʻe e hiki i nā pae o ke koko maikaʻi ().

Wahi a ka U.S. National Academy of Medicine, ʻo ka palena ʻoi aku ka palekana ʻo 4,000 IU (100 mcg) i kēlā me kēia lā ().

ʻOi aku ka maikaʻi o nā mea hoʻohui Vitamin D3 i ka hāpai ʻana i nā pae vitamin D ma mua o nā mea hoʻopili D2. Loaʻa nā capsule D3 i ka hapanui o nā supermarkets a me nā hale kūʻai meaʻai olakino, a me ka pūnaewele pū kekahi.

ʻO ka RDI no ka wikamina D he 400 IU (10 mcg) no nā pēpē, 600 IU (15 mcg) no nā keiki a me nā mākua, a me 800 IU (20 mcg) no nā mākua a me nā wahine hāpai a hānai paha.

Optimize kou 'ē aʻe Nutrients

He mea nui e hoʻomanaʻo i ka hana maʻamau o nā meaola i kahi kaʻawale.

ʻO ka hapa nui o lākou e hilinaʻi nei kekahi i kekahi, a ʻo ka hoʻonui ʻana i ka lawe ʻana i hoʻokahi mea momona e hoʻonui paha i kāu pono no kekahi.

Wahi a kekahi poʻe noiʻi e hana pū nā wikamina hiki ke hoʻoheheʻe ʻia me ka momona a he mea nui ia e hoʻonui i kāu mau huaʻai A a me K i ka hoʻopihapiha ʻana me ka huaola D3 (,).

He mea nui loa kēia no ka wikamina K2, kekahi wikamina hiki ke hoʻonā ʻia e ka hapanui o ka poʻe i lawa ʻole ().

Makanekiuma - kekahi mineral ʻē aʻe i nele pinepine ʻole i ka papaʻai o kēia manawa - nui paha ia no ka hana vitamin D (46,).

Hōʻike nā hōʻike e hana ka wikamina D me ka magnesium a me nā huaora A a me K e hāpai i ke olakino.

He aha ka mea e hana inā lawe nui ʻoe?

He kaʻao he maʻalahi ia e hoʻonui i ka lāʻau ma ka wikamina D.

Kākaʻikahi ka lāʻau Vitamin D a hiki wale nō inā ʻoe e lawe i nā koina kiʻekiʻe loa no nā wā lōʻihi ().

ʻO nā ʻōuli nui o ka ʻona ka huikau, ka nele o ka noʻonoʻo, ka hiamoe, ke kaumaha, ka luaʻi, ka ʻeha o ka ʻōpū, ka paʻa ʻana, a me ke kiʻekiʻe o ke koko ().

Kākaʻikahi loa ʻo ka lāʻau Vitamin D. Hoʻopili nā ʻōuli i ka huikau, ka hiamoe, ke kaumaha, ka paʻa paʻa, a me ke kahe kiʻekiʻe.

Ka Laina Lalo

ʻO ka Wikamina D kahi wikamina hiki ke hoʻoheheʻe ʻia ka momona a koʻikoʻi no ka olakino iwi.

No ka poʻe haʻahaʻa i kēia mea momona, ʻo ka hoʻonui ʻana i ka ʻai e hoʻoliʻiliʻi hoʻi i ke kaumaha a hoʻomaikaʻi i ka ikaika.

Hana i kou ʻili ka wikamina D ke hōʻike ʻia i ka lā. ʻO nā meaʻai e like me ka iʻa momona, ka aila iʻa, a me ke akepaʻa pū kekahi me ka huaora D - a me kekahi mau meaʻai paʻa a me nā mea hoʻopili.

Kūleʻa ka hemahema ma muli o ka palena o ka puka ʻana o ka lā a me kahi koho liʻiliʻi o nā kumuwaiwai momona.

Inā ʻaʻole ʻoe e hoʻolōʻihi i ka manawa i ka lā a ʻaʻole ʻai iki i nā iʻa momona, e noʻonoʻo e hoʻohui.

Hiki ke hele i kahi ala lōʻihi e hoʻonui ai i kou olakino.