Ho ba le vithamine D e lekaneng ho bohlokoa ka mabaka a mangata, ho kopanyelletsa le ho boloka masapo le meno a phetse hantle, hape ho ka sireletsa khahlanong le mafu a mangata a kang kankere, lefu la tsoekere la mofuta oa 1 le multiple sclerosis.
Vithamine D e na le likarolo tse 'maloa' meleng, e thusang ho:
- Boloka masapo le meno a phetseng hantle
- Tšehetsa bophelo bo botle ba sesole sa 'mele, boko le tsamaiso ea methapo
– Laola maemo a tsoekere maling
- Boloka tšebetso ea matšoafo le pelo
- Tšusumetso ea liphatsa tsa lefutso tse amehang ho nts'etsopele ea mofets'e
Joale vithamine D ke eng?
Ho sa tsotellehe lebitso lena, vithamine D ke prohormone, eseng vithamine. Li-vithamine ke limatlafatsi tse ke keng tsa etsoa ke 'mele, kahoo li lokela ho nkoa le lijo. Leha ho le joalo, vithamine D e ka etsoa ke 'mele ea rona ha khanya ea letsatsi e otla letlalo la rona. Ho hakanngoa hore motho o hloka metsotso e 5-10 ea ho pepesehela letsatsi ka makhetlo a 2-3 ka beke, e leng ho tla thusa 'mele ho hlahisa vithamine D. Empa ho ke ke ha khoneha ho boloka ho tsona bakeng sa bokamoso: vithamine D e tlosoa ka potlako. ho tsoa 'meleng,' me lipolokelo tsa eona li tlameha ho tlatsoa kamehla. Liphuputso tsa morao tjena li bontšitse hore karolo e kholo ea baahi ba lefatše e haelloa ke vithamine D.
Ha re shebeng ka botebo melemo ea vithamine D.
1. Masapo a phetseng hantle
Vithamine D e bapala karolo ea bohlokoa ho laolang khalsiamo le ho boloka maemo a phosphorus maling, lintlha tse peli tse bohlokoa haholo bakeng sa ho boloka masapo a phetseng hantle. 'Mele oa motho o hloka vithamine D ho monya le ho tsosolosa k'halsiamo ka maleng, e leng ho seng joalo e ntšoang ka liphio.
Khaello ea vithamine ena e iponahatsa ho batho ba baholo e le osteomalacia (ho nolofatsa masapo) kapa lefu la ho fokola ha masapo. Osteomalacia e lebisa ho fokola ha masapo le ho fokola ha mesifa. Osteoporosis ke lefu le atileng haholo la masapo har'a basali ba postmenopausal le banna ba baholo.
2. Ho fokotsa kotsi ea ntaramane
Liphuputso li bontšitse hore bana ba fuoang li-unit tse 1200 tsa vithamine D ka letsatsi bakeng sa likhoeli tse 4 mariha ba na le menyetla e fetang 40% ea ho tšoaroa ke kokoana-hloko ea feberu.
3. Ho fokotsa kotsi ea ho tšoaroa ke lefu la tsoekere
Liphuputso li boetse li bontšitse kamano e fapaneng pakeng tsa khatello ea vithamine D 'meleng le kotsi ea lefu la tsoekere. Ho batho ba nang le lefu la tsoekere, ho haella ha vithamine D 'meleng ho ka ama tlhahiso ea insulin hampe le ho mamella tsoekere. Phuputsong e 'ngoe, masea a fumanang li-unit tse 2000 tsa vithamine ka letsatsi a na le kotsi e fokotsehileng ea 88% ea ho ba le lefu la tsoekere pele a le lilemo li 32.
4. Bana ba phelang hantle
Maemo a tlase a vithamine D a amahanngoa le kotsi e kholo le ho teba ha mafu a bana a atopic le mafu a allergic, ho kenyelletsa asthma, atopic dermatitis le eczema. Vithamine D e ka ntlafatsa litlamorao tse khahlanong le ho ruruha tsa li-glucocorticoids, tsa etsa hore e be molemo haholo e le kalafo ea tlhokomelo bakeng sa batho ba nang le asthma e hanyetsanang le steroid.
5. Boimana bo botle
Bakhachane ba nang le khaello ea vithamine D ba kotsing e kholo ea ho tšoaroa ke preeclampsia 'me ba hloka ho buuoa. Maemo a tlase a vithamine a boetse a amahanngoa le lefu la tsoekere la gestational le bacterial vaginosis ho bakhachane. Hape ke habohlokoa ho hlokomela hore maemo a phahameng haholo a vithamine D nakong ea bokhachane a amahanngoa le kotsi e eketsehileng ea ho ba le ho kula ha lijo nakong ea lilemo tse peli tsa pele tsa bophelo.
6. Thibelo ea kankere
Vithamine D e bohlokoa haholo bakeng sa ho laola kholo ea lisele le puisano lipakeng tsa lisele. Liphuputso tse ling li bontšitse hore calcitriol (mofuta o sebetsang oa vithamine D) o ka fokotsa tsoelo-pele ea mofetše ka ho liehisa kholo le nts'etsopele ea methapo e mecha ea mali liseleng tsa mofetše, ho eketsa lefu la lisele tsa mofetše, le ho fokotsa metastasis ea lisele. Vithamine D e ama liphatsa tsa lefutso tse fetang 200 tsa batho tse ka senyehang haeba u sena vithamine D e lekaneng.
Khaello ea vithamine D e boetse e amahanngoa le kotsi e eketsehileng ea lefu la pelo, khatello ea mali, multiple sclerosis, autism, lefu la Alzheimer, ramatiki ea ramatiki, asthma le flu ea likolobe.
E khothalelitsoeng ho nka Vithamine D
Ho noa vithamine D ho ka lekanyetsoa ka litsela tse peli: ka li-micrograms (mcg) le ka lihlopha tsa machaba (IU). Microgram e le 'ngoe ea vithamine e lekana le 40 IU.
Litekanyetso tse khothaletsoang tsa vithamine D li ntlafalitsoe ke Setsi sa US ka 2010 mme hajoale li tjena:
Masea a likhoeli tse 0-12: 400 IU (10 mcg) Bana ba lilemo li 1-18: 600 IU (15 mcg) Batho ba baholo ba ka tlase ho lilemo tse 70: 600 IU (15 mcg) Batho ba baholo ba lilemo tse fetang 70: 800 IU (20 mcg) Basali ba baimana kapa ba anyesang 600 : IU (15 mcg)
Khaello ea Vitamin D
Mmala o lefifi oa letlalo le ho sebelisoa ha setlolo se sireletsang letlalo letsatsing ho fokotsa matla a ’mele a ho monya mahlaseli a ultraviolet a tsoang letsatsing a hlokahalang ho hlahisa vithamine D. Ka mohlala, setlolo se sireletsang letlalo letsatsing se nang le SPF 30 se fokotsa matla a ’mele a ho kopanya vithamine ka karolo ea 95 lekholong. Ho qala ho hlahisa vithamine D, letlalo le tlameha ho pepesehela letsatsi le tobileng mme le se ke la koaheloa ke liaparo.
Batho ba lulang libakeng tse ka leboea kapa libakeng tse nang le tšilafalo e phahameng, ba sebetsang bosiu, kapa ba lulang ka tlung letsatsi lohle, ba lokela ho eketsa ho noa ha bona vithamine D neng kapa neng ha ho khoneha, haholo-holo ka lijo. U ka nka li-supplement tsa vithamine D, empa ho molemo ho fumana livithamine le liminerale tsohle tsa hau ka mehloli ea tlhaho.
Matšoao a khaello ea vithamine D:
- Mafu a Khafetsa - Mahlaba a masapo le mokokotlo - Ho tepella maikutlo - Ho fola butle ha maqeba - Ho hlotheha ha moriri - Ho opeloa ke mesifa.
Haeba khaello ea vithamine D e tsoela pele ka nako e telele, e ka lebisa mathateng a latelang:
– Botenya – Diabetes – Hypertension – Depression – Fibromyalgia (musculoskeletal pain) – Chronic fatigue syndrome – Osteoporosis – Neurodegenerative mafu a kang lefu la Alzheimer’s
Khaello ea vithamine D e ka boela ea kenya letsoho ho hlahiseng mefuta e itseng ea mofetše, haholo-holo kankere ea matsoele, ea tšoelesa ea senya le mala.
Mehloli ea Semela ea Vithamine D
Mohloli o atileng haholo oa vithamine D ke letsatsi. Leha ho le joalo, boholo ba vithamine bo fumanoa lihlahisoa tsa liphoofolo tse kang oli ea tlhapi le litlhapi tse mafura. Ntle le lijo tsa liphoofolo, vithamine D e ka fumanoa lijong tse ling tsa meroho:
- Li-mushroom tsa Maitake, li-chanterelles, morels, shiitake, li-mushroom tsa oyster, portobello
– Litapole tse khotliloeng ka botoro le lebese
- Champignons
Vithamine D e ngata haholo
Moeli o ka holimo o khothalletsoang vithamine D ke 4000 IU ka letsatsi. Leha ho le joalo, Mekhatlo ea Sechaba ea Bophelo e khothalelitse hore chefo ea vithamine D ha e na monyetla oa ho noa letsatsi le letsatsi ho fihlela ho 10000 IU ea vithamine D ka letsatsi.
Vithamine D e ngata haholo (hypervitaminosis D) e ka lebisa ho calcification ho feteletseng ha masapo le ho thatafala ha methapo ea mali, liphio, matšoafo le pelo. Matšoao a atileng haholo a hypervitaminosis D ke hlooho le ho nyekeloa ke pelo, empa hape e ka kenyelletsa tahlehelo ea takatso ea lijo, molomo o omeletseng, tatso ea tšepe, ho hlatsa, ho pipitleloa le lets'ollo.
Ho molemo ho khetha mehloli ea tlhaho ea vithamine D. Empa haeba u khetha tlatsetso, batlisisa ka hloko letšoao la lihlahisoa tsa liphoofolo (haeba u le vegan kapa meroho), li-synthetics, lik'hemik'hale le litlhaloso tsa lihlahisoa.