He aha ka huaʻa D D maikaʻi loa?

Anter

• He aha ka wikamina D a no ke aha he mea nui?
• Ehia mau wikamina D e pono ai no ke olakino maikaʻi loa?
• Pākuʻi 101: Wikamina D
• Pehea ʻoe e ʻike ai inā loaʻa iā ʻoe kahi maʻi Vitamin D?
• Nā kumuwaiwai o ka wikamina D.
• Pono kekahi mau poʻe i ka wikamina D.
• Kanaka Kahiko
• ʻO ka poʻe me ka ʻili ʻeleʻele
• ʻO ka poʻe e noho mamao aku ana mai ka Equator
• ʻO ka poʻe me nā kūlana olakino e hōʻemi ai i ka momona o ka momona
• Hiki iā ʻoe ke lawe i ka wikamina ʻoi loa?
• Ka Laina Lalo

ʻO ka wikamina D ka mea i ʻike ʻia ma ke ʻano he "wikamina sunshine."

ʻO ia no ka hana ʻana o kou ʻili i ka wikamina D ke hōʻike ʻia i ka lā ().

He mea nui ka loaʻa ʻana o ka wikamina D no ke olakino maikaʻi loa. Kōkua ia i ka mālama ʻana i nā iwi ikaika a olakino hoʻi, kōkua i kāu ʻōnaehana pale a kōkua paha i ka pale ʻana i nā kūlana ʻino (,).

ʻOiai ʻo ka mea nui, ʻaneʻane 42% o ka poʻe ma ka US i loaʻa ka lawa ʻole o ka wikamina D. Piʻi kēia helu i kahi 82.1% kūpilikiʻi o ka poʻe ʻeleʻele a me 69.2% o ka poʻe Hispanic ().

Aia kekahi mau pūʻulu ʻē aʻe o ka poʻe i loaʻa ka lāʻau vitamin D kiʻekiʻe ma muli o ko lākou mau makahiki, kahi e noho ai a me kekahi mau ʻano olakino.

E kōkua kēia ʻatikala iā ʻoe e ʻike i ka nui o ka wikamina D āu e pono ai i kēlā me kēia lā.

He aha ka wikamina D a no ke aha he mea nui?

No ka ʻohana nā wikamina hiki ke hoʻoheheʻe ʻia ka momona, i hoʻopili pū ʻia me nā huaora A, D, E a me K. Hoʻopili maikaʻi ʻia kēia mau huaora me ka momona a waiho ʻia i ke akepaʻa a me nā mea momona.

ʻElua ʻano nui o ka wikamina D i ka papaʻai.

• Wikamina D2 (ergocalciferol): ʻIke ʻia i nā meaʻai mea kanu e like me nā lau.
• ʻO ka Vitamin D3 (cholecalciferol): Loaʻa i nā meaʻai holoholona e like me ka salemona, cod a me nā yolks hua manu.

Eia nō naʻe, ʻo ka lā ke kumu kumu maikaʻi ʻoi loa o ka huaora D3. Hoʻololi nā kukuna UV mai ka lā e hoʻololi i ka cholesterol i kou ʻili i ka wikamina D3 ().

Ma mua o ka hoʻohana ʻana o kou kino i ka wikamina D, pono ia e "hoʻoulu ʻia" ma o ke kaʻina o nā kaupae ().

ʻO ka mea mua, hoʻololi ke akepaʻa i ka wikamina D i loko o ka waihona o ka wikamina D. ʻO kēia ke ʻano i ana ʻia i nā hoʻokolohua koko. Ma hope, ua hoʻololi ʻia ka waihona waihona e nā puʻupaʻa i ka hana hana o ka wikamina D i hoʻohana ʻia e ke kino ().

ʻO ka mea e mahalo ai, ʻoi aku ka maikaʻi o D3 i ka hāpai ʻana i nā kiʻekiʻe o ke koko o ka wikamina D e like me ka wikamina D2 (6).

ʻO ka hana nui o ka wikamina D i loko o ke kino e mālama i nā kiʻekiʻe o ke koko o ka calcium a me ka phosphor. He mea nui kēia mau minelala no nā iwi olakino ().

Hōʻike pū kekahi ka noiʻi i ke kōkua ʻana o ka wikamina D i kāu ʻōnaehana paleʻoniʻoni a hoʻemi paha i kou makaʻi ʻana i nā maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi ().

Hoʻohui ʻia kahi pae koko haʻahaʻa o ka wikamina D i kahi makaʻu ʻoi aku ka nui o nā haki a hāʻule, maʻi puʻuwai, sclerosis he nui, mau maʻi ʻino a me ka make (,,).

Hōʻuluʻulu Manaʻo: Aia he nui ʻelua
ʻano o ka wikamina D i ka papaʻai: D2 a me D3. ʻO D3 ʻoi aku ka maikaʻi ma ka hānai ʻana
nā kiʻekiʻe o ke koko o ka wikamina D, i hoʻopili ʻia i nā ʻano pono olakino like ʻole.

Ehia mau wikamina D e pono ai no ke olakino maikaʻi loa?

I ka US, hōʻike nā lula o kēia manawa i ka ʻai ʻana i ka 400-800 IU (10-20 mcg) o ka wikamina D e pono ai ka 97-98% o nā kānaka olakino āpau.

Eia naʻe, nui ka poʻe loea i manaʻoʻiʻo he haʻahaʻa loa nā kulekele (.

Pono kāu wikamina D i ka hilinaʻi i nā ʻano like ʻole. Hoʻopili kēia i kou mau makahiki, ʻili, ʻili, nā pae vitamin D o kēia manawa, kahi, kū lā a me nā mea hou aʻe.

No ka piʻi ʻana i ke kiʻekiʻe o ke koko e pili ana i nā hopena olakino ʻoi aku ka maikaʻi, ua hōʻike ʻia nā noiʻi he nui e pono ʻoe e ʻai hou i ka wikamina D ma mua o nā kuhikuhi i kuhikuhi ʻia (,,).

ʻO kahi laʻana, ua kālailai ʻia he ʻelima mau noiʻi i ka loulou ma waena o nā pae koko D a me nā maʻi ʻaʻa kala ().

Ua ʻike nā kānaka ʻepekema ʻo ka poʻe me nā kiʻekiʻe kiʻekiʻe o ke koko o ka vitamini D (ma luna o 33 ng / ml a i ʻole 82.4 nmol / l) he 50% ka nui o ka makaʻu o ka maʻi ʻaʻai kala ma mua o ka poʻe me nā pae haʻahaʻa vitamona D (ma lalo o 12 ng / ml a i ʻole. 30 nmol / l).

Hōʻike pū kekahi nā noiʻi e ʻai ana i ka 1,000 IU (25 mcg) i kēlā me kēia lā e kōkua ai iā 50% o ka poʻe e piʻi i ke kiʻekiʻe o ke koko D o 33 ng / ml (82.4 nmol / l). ʻO ka hoʻohana ʻana i ka 2,000 IU (50 mcg) i kēlā me kēia lā e kōkua kokoke i nā poʻe āpau e piʻi i ke kiʻekiʻe o ke koko o 33 ng / ml (82.4 nmol / l) (,,).

ʻO kahi ʻikepili ʻē aʻe o ʻumikūmāhiku mau noiʻi me 300,000 mau kānaka i nānā i ka loulou ma waena o ka lawe ʻana i ka wikamina D a me nā maʻi puʻuwai. Ua ʻike nā ʻepekema i ka lawe ʻana i ka 1,000 IU (25 mcg) o ka wikamina D i kēlā me kēia lā e hōʻemi i ka maʻi puʻuwai e 10% ().

Ma muli o ka noiʻi i kēia manawa, me he mea lā ʻo ka ʻai ʻana he 1000-400 IU (25-100 mcg) o ka huaola D i kēlā me kēia lā he mea kūpono ia no ka hapanui o ka poʻe e hiki i nā pae koko D olakino maikaʻi.

Eia nō naʻe, mai hoʻopau i ka 4,000 IU o ka wikamina D me ka ʻae ʻole o kāu kauka. Ua ʻoi aku ia i nā palena luna palekana o ka lawe ʻana a ʻaʻole i hoʻopili ʻia i nā keu olakino hou aku ().

Hōʻuluʻulu Manaʻo: Pau ʻole 400-800 IU
(10-20 mcg) o ka wikamina D pono e hoʻokō i nā pono o 97-98% o nā kānaka olakino.
Eia nō naʻe, hōʻike ʻia kekahi mau noiʻi e pili ana ka lawe ʻana i nā mea he nui aku i kēia mea i ʻoi aku ka nui
nā pono olakino.

Pākuʻi 101: Wikamina D

Pehea ʻoe e ʻike ai inā loaʻa iā ʻoe kahi maʻi Vitamin D?

Hiki ke ʻike ʻia kahi hemahema o ka wikamina D ma o nā hoʻokolohua koko e ana i nā pae o ka mālama ʻana i ka wikamina D, i ʻike ʻia ʻo 25 (OH) D.

Wahi a ka Institute of Medicine (IOM), ʻo nā kumukūʻai aʻe e hoʻoholo ai i kāu kūlana vitamin D (19):

• Hemahema: Nā pae ma lalo o 12 ng / ml (30 nmol / l).
• Lawa ʻole: Nā pae ma waena o 12-20 ng / ml (30-50 nmol / l).
• Lawa: Nā pae ma waena o 20-50 ng / ml (50-125 nmol / l).
• Kiʻekiʻe: Nā pae kiʻekiʻe ma mua o 50 ng / ml (125 nmol / l).

Ua ʻōlelo pū ka IOM i ke kumu kūʻai o ke koko ma mua o 20 ng / ml (50 nmol / l) pono e hālāwai me nā pono vitamina D o 97-98% o nā kānaka olakino (20).

Eia nō naʻe, ua ʻike ʻia kekahi mau noiʻi he hiki i ke kiʻekiʻe o ke koko o 30 ng / ml (75 nmol / l) ke ʻoi aku ka maikaʻi no ka pale ʻana i nā haki, hāʻule a me kekahi mau maʻi ʻaʻai (,,).

Hōʻuluʻulu Manaʻo: ʻO nā ho'āʻo koko nā
ʻo ke ala wale nō e ʻike inā lawa ʻole ʻoe i ka wikamina D. E ʻimi nā poʻe olakino no
nā kiʻekiʻe o ke koko ma luna o 20 ng / ml (50 nmol / l). ʻIke kekahi mau noiʻi i kahi pae o ke koko
ʻoi aku ma mua o 30 ng / ml ʻoi aku ka maikaʻi no ka pale ʻana i nā hāʻule, nā haki a me kekahi mau maʻi ʻaʻai.

Nā kumuwaiwai o ka wikamina D.

ʻO ka loaʻa ʻana o ka nui o ka lā ke ala maikaʻi loa e hoʻonui ai i ka pae o ka vitamin D.

ʻO ia no ka mea e hana ana kou kino i ka lāʻau vitamin D3 mai loko mai o ka cholesterol i ka ʻili ke hōʻike ʻia i nā kukuna UV o ka lā ().

Eia nō naʻe, pono ka poʻe e noho ʻole i nā ʻāina lā e hoʻopau i ka wikamina D ma o nā meaʻai a me nā mea hoʻopiha.

ʻO ka ʻōlelo maʻamau, he kakaikahi loa nā meaʻai i kumu waiwai nui nā wikamina D. Eia nō naʻe, eia nā meaʻai aʻe (20, 23):

• ʻAila aila kōpaʻa Loaʻa i ka punetune he 1,360 IU (34 mcg) a i ʻole 227% o ka RDA.
• ʻO Swordfish, kuke ʻia: Loaʻa nā 3 auneke (85 gram) i 566 IU (14.2 mcg) a i ʻole 94% o ka RDA.
• Salemona, kuke: Aia nā auneke he 447 IU (11.2 mcg) a i ʻole 74.5% o ka RDA.
• Kāpena kēpau, hoʻopau ʻia: Aia nā auneke he 154 IU (3.9 mcg) a i ʻole 26% o ka RDA.
• ʻO ka akepaʻa pipi, kuke ʻia: Aia nā auneke he 42 IU (1.1 mcg) a i ʻole 7% o ka RDA.
• Yolks hua manu, nui: Loaʻa iā 1 yolk he 41 IU (1 mcg) a i ʻole 7% o ka RDA.
• Nā moa, kuke ʻia: Loaʻa i ke kīʻaha he 32.8 IU (0.8 mcg) a i ʻole 5.5% o ka RDA.

Inā koho ʻoe i kahi huaora D, e ʻimi i kahi i loaʻa iā D3 (cholecalciferol). ʻOi aku ka maikaʻi i ka hāpai ʻana i nā pae o kou koko o ka wikamina D (6).

Hōʻuluʻulu Manaʻo: ʻO ka lā ka ʻoi loa
kumu o ka wikamina D, akā ʻaʻole hiki i nā poʻe he nui ke lawa no nā kumu like ʻole.
ʻO nā meaʻai a me nā mea hoʻopihapiha i kiʻekiʻe i ka wikamina D hiki ke kōkua a hoʻokomo i ka ate cod
kaʻaila, nā iʻa momona, nā yolks hua manu a me nā hua hou.

Pono kekahi mau poʻe i ka wikamina D.

Aia kekahi mau pūʻulu o ka poʻe makemake i ka wikamina D ʻoi aku ka nui ma mua o nā mea ʻē aʻe.

Pākuʻi ʻia kēia mau mea me ka poʻe ʻelemakule, ka poʻe ʻili ʻeleʻele, ka poʻe e noho lōʻihi mai ka equator a me nā mea me kekahi ʻano olakino.

Kanaka Kahiko

Nui nā kumu no ke aha e pono ai ka poʻe e pau i ka lāʻau D me ka makahiki.

No ka poʻe hoʻomaka, lahilahi kou ʻili i kou wā ʻelemakule. He mea paʻakikī kēia i kou ʻili e hana i ka huaora D3 ke hōʻike ʻia i ka lā (24).

Hoʻolilo pinepine ka poʻe ʻelemakule i ka manawa i loko o ka hale. ʻO kēia ka loaʻa ʻana o ka liʻiliʻi i ka lā, ʻo ia ke ala ʻoi loa e hoʻonui kūlohelohe i nā pae vitamin D.

Hoʻohui ʻia, lilo i nā iwi i nāwaliwali me ka makahiki. ʻO ka mālama ʻana i nā kiʻekiʻe o ke koko o ka wikamina D hiki ke kōkua i ka mālama ʻana i ka iwi me ka makahiki a pale ʻia i nā haʻi (,).

Pono nā ʻelemakule e ʻimi i ke kiʻekiʻe o ke koko o 30 ng / ml, e like me ka noiʻi ʻana he ʻoi aku ka maikaʻi no ka mālama ʻana i ke olakino iwi maikaʻi. Hiki ke loaʻa i kēia ma ka ʻai ʻana i ka 1000-2,000 IU (25-50 mcg) o ka wikamina D i kēlā me kēia lā (,,).

ʻO ka poʻe me ka ʻili ʻeleʻele

Hōʻike ka noiʻi e pili ana ka poʻe me ka ʻili ʻeleʻele i ka vitamini D hemahema (,,).

ʻO kēia no ka mea ʻoi aku kā lākou melanin i ko lākou ʻili - kahi pigment e kōkua ai e hoʻoholo i ke kala o ka ʻili. Kōkua ʻo Melanin i ka pale ʻana i ka ʻili mai nā kukuna ultraviolet (UV) o ka lā ().

Eia nō naʻe, hoʻemi ia i ka hiki i ke kino ke hana i ka wikamina D3 mai ka ʻili, kahi e hiki ai iā ʻoe ke makaʻu i ka hemahema ().

Hiki i nā kānaka me ka ʻili ʻeleʻele ke keu pono mai ka ʻai ʻana he 1000-2,000 IU (25-50 mcg) o ka wikamina D i kēlā me kēia lā, keu hoʻi i nā mahina hoʻoilo ().

ʻO ka poʻe e noho mamao aku ana mai ka Equator

Loaʻa nā lā i nā ʻāina kokoke i ka equator i ka lā a puni ka makahiki. ʻO ka mea ʻē aʻe, ʻo nā ʻāina ma kahi mamao loa aku o ka equator e loaʻa ai ka liʻiliʻi o ka lā i ka makahiki holoʻokoʻa.

Hiki i kēia ke kumu i nā pae vitamin D haʻahaʻa, ʻoi loa i nā mahina hoʻoilo ke emi iki ka lā.

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi o nā Norewai ʻaʻole lākou e hoʻohua i ka nui vitamini D3 mai ko lākou ʻili i nā mahina hoʻoilo o ʻOkakopa a Malaki.

Inā noho mamao ʻoe mai ka equator, a laila pono ʻoe e kiʻi hou i ka wikamina D mai kāu papaʻai a me nā mea hoʻopili. Manaʻo ka nui o ka poʻe loea i ka poʻe ma kēia mau ʻāina e pono e ʻai ma ka liʻiliʻi he 1000 IU (25 mcg) i kēlā me kēia lā ().

ʻO ka poʻe me nā kūlana olakino e hōʻemi ai i ka momona o ka momona

Ma muli o ka momona-soluble o ka wikamina D, hilinaʻi ia i ka ʻōpū e hiki ke omo i ka momona mai ka papaʻai.

No laila, ʻo ka poʻe i loaʻa nā kūlana olakino e hōʻemi ana i ka momona o ka momona e prone i nā hemahema o ka wikamina D. Hoʻopili kēia i ka maʻi o ka maʻi ʻōpū (Crohn's disease and Ulcerative colitis), ka maʻi ate a me ka poʻe i loaʻa i ke kīʻaha bariatric (20,).

Kūkā pinepine ʻia ka poʻe me nā kūlana i luna e lawe i nā mea hoʻoluʻu wikamina D i kahi nui i kuhikuhi ʻia e kā lākou kauka ().

Hōʻuluʻulu Manaʻo: ʻO ka poʻe e pono ai ka
ʻo ka hapa nui o ka wikamina D he poʻe ʻelemakule, ka poʻe me ka ʻili ʻeleʻele, kēlā mau mea e ola nei
mamao loa mai ka equator a me ka poʻe hiki ʻole ke omo pono i ka momona.

Hiki iā ʻoe ke lawe i ka wikamina ʻoi loa?

ʻOiai hiki ke lawe i ka wikamina D he nui loa, ʻaʻole kākaʻikahi loa ka ʻino.

I ka ʻoiaʻiʻo, pono ʻoe e lawe i nā koina kiʻekiʻe loa o 50,000 IU (1,250 mcg) a ʻoi aku paha no kahi manawa lōʻihi (35).

He mea kūpono nō hoʻi ia e hoʻomaopopo he hiki ʻole ke hoʻonui ʻia i ka lāʻau vitamin D mai ka mālamalama o ka lā ().

ʻOiai ʻo 4,000 IU (250 mcg) i hoʻonohonoho ʻia e like me ka nui o ka vitamini D hiki iā ʻoe ke lawe me ka palekana, ua hōʻike ʻia kekahi mau noiʻi e lawe ana i 10,000 IU (250 mcg) i kēlā me kēia lā ʻaʻole e hoʻokumu i nā hopena ʻaoʻao (,).

ʻO kēlā ʻōlelo, ʻo ka lawe ʻana ma mua o 4,000 IU ʻaʻole paha e hāʻawi i kahi keu keu. ʻO kāu koho maikaʻi loa e lawe iā 1,000 (25 mcg) i 4,000 IU (100 mcg) i kēlā me kēia lā.

Hōʻuluʻulu Manaʻo: ʻOiai ʻo ia
hiki ke lawe i ka nui o ka wikamina D, kakaʻikahi ka ʻona, ʻoi aku ma luna o kahi palekana
palena kiʻekiʻe o 4,000 IU. Ua ʻōlelo ʻia, ʻo ka ʻai ʻana ma mua o kēia nui e hāʻawi ai
ʻaʻohe keu keu.

Ka Laina Lalo

Loaʻa ka lawa ʻana o ka wikamina D mai ka lā a me nā meaʻai no ke olakino maikaʻi loa.

Kōkua ia i ka mālama ʻana i nā iwi olakino, kōkua i kāu ʻōnaehana pale maʻi a hoʻemi paha i ka makaʻu o nā maʻi ʻino he nui. Eia nō naʻe me ka mea nui, ʻaʻole lawa ka nui o ka poʻe i ka wikamina D.

Hoʻohui, nā poʻe ʻelemakule, ka poʻe me ka ʻili ʻeleʻele, ka poʻe e noho mamao aku ana mai ka equator a me ka poʻe hiki ʻole ke omo pono i ka momona me nā pono o ka vitamin D pono.

Hōʻike nā ʻōlelo i kēia manawa e ʻai ana iā 400-800 IU (10-20 mcg) o ka huaora D i kēlā me kēia lā.

Eia nō naʻe, hiki i ka poʻe e pono ana i ka wikamina D ke hoʻopau pono iā 1,000-4,000 IU (25-100 mcg) i kēlā me kēia lā. ʻAʻole aʻo ʻia ka ʻai ʻana ma mua o kēia, no ka mea, ʻaʻole i pili i kekahi keu pono keu.