vithamine D

Mesebetsi e sebetsang le phello ea eona 'meleng

Vithamine D e netefalitsoe hore e na le melemo e hlakileng ea bophelo bo botle, ho latela Komiti ea Ts'ireletso ea Lijo ea Europe. Har'a liphello tse ntle tsa tšebeliso ea eona li hlokomeloa:

• nts'etsopele e tloaelehileng ea masapo le meno ho masea le bana;
• ho boloka boemo ba meno le masapo;
• ts'ebetso e tloaelehileng ea boits'ireletso ba mmele le karabelo e phetseng hantle ea sesole sa 'mele;
• Ho fokotsa menyetla ea ho oa, eo hangata e leng sesosa sa ho robeha, haholoholo ho batho ba fetang lilemo tse 60;
• absorption e tloaelehileng le ketso ea calcium le phosphorus 'meleng, ho boloka maemo a tloaelehileng a khalsiamo maling;
• karohano e tloaelehileng ea sele.

Ebile, vithamine D ke prohormone mme ha e na ts'ebetso ea tlhaho ka boeona. Ke feela kamora hore e sebetsane le ts'ebetso ea metabolic (pele e fetoha 25 (OH) D.₃ sebeteng, ebe ho 1a, 25 (OH)₂D₃ le 24R, 25 (OH)₂D₃ Liphio) li hlahisa limolek'hule tse sebetsang. Ka kakaretso, li-metabolite tse ka bang 37 tsa vithamine D3 li arotsoe le ho hlalosoa ka lik'hemik'hale.

Metabolite e sebetsang ea vithamine D (calcitriol) e etsa mesebetsi ea eona ea tlhaho ka ho tlamella li-receptor tsa vithamine D, tse fumanehang haholo-holo liseleng tse itseng. Ts'ebelisano ena e lumella li-receptor tsa vithamine D ho sebetsa joalo ka mokhoa o fetolang polelo ea liphatsa tsa lefutso bakeng sa ho tsamaisa liprotheine (joalo ka TRPV6 le calbindin) tse amehang ho keneng ha khalsiamo ea mala. Kamohelo ea vithamine D ke ea lelapa le leholo la li-receptor tsa nyutlelie bakeng sa steroid le lihormone tsa qoqotho 'me e fumanoa liseleng tsa litho tse ngata - boko, pelo, letlalo, li-gonads, litšoelesa tsa senya le mammary. Ts'ebetso ea receptor ea vithamine D liseleng tsa mala, lesapo, liphio le tšoelesa ea parathyroid e lebisa tlhokomelong ea khalsiamo le phosphorus maling (ka thuso ea hormone ea parathyroid le calcitonin), hammoho le ho boloka masapo a tloaelehileng ho hlophisoa ha lisele.

Lintlha tsa bohlokoa tsa tsela ea endocrine ea vithamine D ke:

1. Phetoho ea 1 ea 7-dehydrocholesterol ho vithamine D.₃ kapa ho ja vithamine D.₂;
2. 2 vithamine D metabolism₃ e besitsoeng ho fihlela 25 (OH) D₃ - mofuta o ka sehloohong oa vithamine D o potolohang maling;
3. Ts'ebetso ea 3 ea liphio joalo ka litšoelesa tsa endocrine bakeng sa metabolism ea 25 (OH) D.₃ le ho e fetolela ho li-metabolite tse peli tse ka sehloohong tsa dihydroxylated tsa vithamine D - 1a, 25 (OH)₂D₃ le 24R, 25 (OH)₂D₃;
4. Phetiso ea 4 ea systemic ea metabolite tsena ho litho tsa pherifera ka plasma e tlamang protheine vithamine D;
5. 5 karabelo ea li-metabolite tse kaholimo tse nang le li-receptor tse fumanehang liseleng tsa lisele tse tsamaellanang, tse lateloang ke likarabo tsa bioloji (genomic and direct).

Ho sebelisana le likarolo tse ling

'Mele oa rona ke mochini o rarahaneng haholo oa lik'hemik'hale. Hore na livithamini le liminerale li sebelisana joang li hokahane 'me ho latela lintlha tse ngata. Phello eo vithamine D e hlahisang 'mele ea rona e amana ka kotloloho le bongata ba livithamini le liminerale tse ling tse bitsoang cofactors. Ho na le li-cofactors tse joalo, empa tsa bohlokoa ka ho fetisisa ke tsena:

• : O mong oa mesebetsi ea bohlokoahali ea vithamine D ke ho tsitsisa khalsiamo 'meleng. Ke ka lebaka leo ho monya ha calcium ho phahameng ho etsahalang hafeela ho na le vithamine D e lekaneng 'meleng.
• : setho se seng le se seng 'meleng oa rona se hloka magnesium ho etsa mesebetsi ea sona hantle, hape le ho fetola lijo ka botlalo hore e be matla. Magnesium e thusa mmele ho monya divithamini le diminerale tse kang calcium, phosphorus, sodium, potasiamo le vithamine D.Magnesiamo e ka fumaneha lijong tse kang linate, lipeo le lithollo kaofela.
• : 'mele ea rona ea e hloka bakeng sa pholiso ea maqeba (ho netefatsa ho koala mali) le ho boloka masapo a phetseng hantle. Vitamin D le K di sebetsa mmoho ho matlafatsa masapo le ho a hodisa hantle. Vithamine K e fumanoa lijong tse kang kale, spinach, sebete le chisi e thata.
• : E re thusa ho loants'a mafu, ho theha lisele tse ncha, ho hola le ho nts'etsapele, le ho monya mafura, lik'habohaedreite le liprotheine ka botlalo. Zinc e thusa vithamine D hore e kenelle mokhoeng oa masapo hape e thusa ho tsamaisa khalsiamo ho lisele tsa masapo. Ho fumanoa zinki e ngata, hammoho le meroho le lithollo.
• : mmele wa rona o e hloka hanyane, empa, leha ho le joalo, e bapala karolo ea bohlokoa ho metabolism ea lintho tse ngata, ho kenyeletsoa vithamine D. Boron e fumanoa lijong tse kang botoro ea matokomane, veine, morara o omisitsoeng le meroho e meng e makhasi.
• : Hammoho le vithamine D, Retinol le beta-carotene li thusa mosebetsi oa rona oa "genetic code". Haeba 'mele o haelloa ke vithamine A, vithamine D e ke ke ea khona ho sebetsa hantle. Vithamine A e ka fumanoa ho, mango, sebete, botoro, chisi le lebese. E tlameha ho hopoloa hore vithamine A e qhibiliha ka mafura, kahoo haeba e tsoa meroho, e tlameha ho kopanngoa le lijo tse sa tšoaneng tse nang le mafura. Ka tsela ena re ka fumana boholo ba lijo.

Lijo tse nang le phepo e nepahetseng le vithamine D

Motsoako oa vithamine D le calcium e nkoa e le molemo ka ho fetisisa. 'Mele ea rona e hloka vithamine e le hore e monye calcium ka botlalo, e bohlokoa masapong a rona. Lihlahisoa tse ntle tsa sehlahisoa tabeng ena e ka ba, ka mohlala:

• salmon e halikiloeng le khale e halikiloeng hanyenyane;
• omelet le broccoli le chisi;
• sandwich le tuna le chisi holim'a bohobe ba lijo-thollo.

Vithamine D e ka ba molemo ho kopana le magnesium, mohlala, ho ja sardine le spinach. Motsoako ona o ka ba oa fokotsa kotsi ea lefu la pelo le mofetše oa mala.

Ehlile, ho molemo ho fumana palo e hlokahalang ea vithamine ka kotloloho lijong le ho qeta nako e ngata kamoo ho ka khonehang moeeng o hloekileng, ho lumella letlalo ho hlahisa vithamine D. Ts'ebeliso ea livithamini tse matlapeng ha e na thuso kamehla Ngaka e ka tseba hore na sena se hloka 'mele ea rona halelele hakae. Ho ja livithamini hampe hangata ho ka re ntša kotsi mme ha lebisa ho hlaheng ha mafu a itseng.

Sebelisa meriana ea molao

Vithamine D e bohlokoa bakeng sa ho laola ho monya le maemo a liminerale tsa calcium le phosphorus 'meleng. E boetse e bapala karolo ea bohlokoa ho boloka sebopeho se nepahetseng sa masapo. Ho tsamaea ka letsatsi le chabileng ke tsela e bonolo, e tšepahalang ea hore boholo ba rona re fumane vithamine eo re e hlokang. Ha letlalo le hlahisa khanya ea letsatsi sefahlehong, matsohong, mahetleng le maotong hanngoe kapa habeli ka beke, letlalo le tla hlahisa vithamine e lekaneng. Nako ea ho pepeseha e latela lilemo, mofuta oa letlalo, nako, letsatsi. Hoa hlolla hore na mabenkele a vithamine D a ka tlatsoa ka khanya ea letsatsi kapele hakae. Matsatsi a 6 feela a ho pepeseha ha letsatsi khafetsa a ka lefella matsatsi a 49 ntle le letsatsi. Mehloli e mafura ea 'mele ea rona e sebetsa e le ntlo ea polokelo ea vithamine, e tsoang butle butle ha mahlaseli a ultraviolet a le sieo.

Leha ho le joalo, khaello ea vithamine D e atile haholo ho feta kamoo motho a ka lebellang. Batho ba lulang libakeng tse ka leboea ba kotsing haholo. Empa e ka etsahala le maemong a leholimo a chesang, kaha baahi ba linaha tse ka boroa ba qeta nako e ngata ba le ka tlung 'me ba sebelisa li-sunscreen ho baleha tšebetso e feteletseng ea letsatsi. Ho phaella moo, khaello e etsahala hangata ho batho ba baholo.

Vithamine D e le moriana e laeloa maemong a joalo:

1. 1 e nang le phosphorus e tlase maling ka lebaka la lefu le futsitsoeng (lelapa la hypophosphatemia). Ho nka vithamine D hammoho le litlatsetso tsa phosphate ho sebetsa hantle ho phekoleng mathata a masapo ho batho ba nang le phosphate e tlase ea mali;
2. 2 e nang le li-phosphate tse nang le lefu la Fanconi;
3. 3 e nang le khalsiamo e tlase maling ka lebaka la maemo a tlase a lihormone tsa parathyroid. Tabeng ena, vithamine D e nkoa ka molomo;
4. Ho noa vithamine D (cholecalciferol) ho sebetsa kalafo ea osteomalacia (ho nolofatsa masapo), ho kenyeletsoa le a bakoang ke lefu la sebete. Ntle le moo, ergocalciferol e ka thusa ka osteomalacia ka lebaka la meriana e itseng kapa ho monya maling a fokolang;
5. 5… Maemong a mang, tšebeliso ea lihlooho tsa vithamine D hammoho le meriana e nang le corticosteroids ke kalafo e sebetsang haholo ea psoriasis;
6. 6 e nang le osteodystrophy ea renal. Tlatsetso ea vithamine D e thibela ho lahleheloa ke masapo ho batho ba nang le ho hloleha ha liphio;
7. Li-rickets tse 7. Vithamine D e sebelisoa ho thibela le kalafo ea rickets. Batho ba nang le ho haella ha renal ba hloka ho sebelisa mofuta o khethehileng oa vithamine - calcitriol;
8. Ha o noa corticosteroids. Ho na le bopaki ba hore vithamine D e kopaneng le calcium e ntlafatsa masapo ho batho ba nkang corticosteroids;
9. 9 lefu la ho fokola ha masapo. Ho lumeloa hore vithamine D e₃ e thibela ho senyeha ha masapo le ho fokola ha masapo ho osteoporosis.

Boithuto bo bong bo bontša hore ho fumana vithamine D e lekaneng ho ka fokotsa menyetla ea mefuta e meng ea mofets'e… Mohlala, ho hlokometsoe hore ho banna ba noang vithamine e ngata, kotsi ea mofetše oa colon e fokotsehile ka 29% ha e bapisoa le banna ba nang le khatello e tlase ea 25 (OH) D maling (ho ithuta ho feta 120 banna ba sekete ka lilemo tse hlano). Phuputso e 'ngoe e ile ea fihlela qeto ea hore basali ba neng ba pepesehetse letsatsi le lekaneng mme ba ja li-supplement tsa vithamine D ba ne ba le kotsing e tlase ea mofetše oa matsoele kamora lilemo tse 20.

Ho na le bopaki ba hore vithamine D e ka fokotsa kotsi ea maloetse a ikemetsengeo ka eona 'mele o hlahisang boits'ireletso ba mmele khahlanong le lisele tsa ona. O fumane vithamine D eo₃ modulates likarabo autoimmune hore mediate lisele tse boitshireletso ba mmele ("T lisele tse"), e le hore likarabo autoimmune fokotswa. Tsena ke mafu a kang mofuta oa 1, a ferekanyang le a ramatiki.

Liphuputso tsa Epidemiological le tsa bongaka li fana ka maikutlo a kamano pakeng tsa maemo a phahameng a mali a 25 (OH) D le khatello e tlase ea mali, ho fana ka maikutlo a hore 25 (OH) D e fokotsa ts'ebetso ea renin, e bapala karolo ea bohlokoa ho taolo ea khatello ea mali.

Maemo a tlase a vithamine D a ka eketsa menyetla ea ho kula. Bopaki ba pele bo fana ka maikutlo a hore vithamine D e kanna ea ba thuso e sebetsang bakeng sa kalafo e tloaelehileng ea ts'oaetso ena.

Mefuta ea litekanyetso tsa vithamine D

Vithamine D ka foromo ea litekanyetso e ka fumanoa ka mefuta e fapaneng - ka mofuta oa marotholi, tharollo ea joala le oli, tharollo ea liente, li-capsules, e le mong ebile e kopane le lintho tse ling tse molemo. Mohlala, ho na le li-multivitamine tse kang:

• cholecalciferol le calcium carbonate (motsoako o tummeng ka ho fetisisa oa calcium le vithamine D);
• alfacalcidol le calcium carbonate (mofuta o sebetsang oa vithamine D3 le calcium);
• calcium carbonate, calciferol, magnesium oxide, zinc oxide, oxide ea koporo, manganese sulfate le sodium borate;
• calcium carbonate, cholecalciferol, magnesium hydroxide, zinki sulfate heptahydrate;
• calcium, vithamine C, cholecalciferol;
• le lisebelisoa tse ling.

Vithamine D e fumaneha ka li-supplement le lijo tse matlafalitsoeng ka mefuta e 'meli: D.₂ (letsapa) le D₃ (kholeciferol). Ka lik'hemik'hale, li fapana feela ka sebopeho sa ketane ea mahlakore ea molek'hule. Vithamine D₂ e hlahisoang ke mahlaseli a kotsi a ergosterol, le vithamine D₃ - ka radiation ea 7-dehydrocholesterol e tsoang ho lanolin le phetoho ea lik'hemik'hale ea k'holeseterole. Mefuta ena e 'meli ka tloaelo e nkuoa e lekana ho ipapisitsoe le bokhoni ba bona ba ho phekola li-rickets, mme mehato e mengata e amehang metabolism le ketso ea vithamine D₂ le vithamine D₃ li ts'oana. Mefuta ena ka bobeli e eketsa maemo a 25 (OH) D. Ha ho liqeto tse ikhethang tse fumanoeng ka litlamorao tse fapaneng tsa mefuta ena e 'meli ea vithamine D. Phapang e le' ngoe feela ke ha u sebelisa litekanyo tse ngata tsa vithamine, ntlheng ena vithamine D₃ e mafolofolo haholo.

Litekanyo tse latelang tsa vithamine D li ithutiloe lithutong tsa mahlale:

• ho thibela lefu la masapo le ho robeha ha litho - li-Units tsa Machaba tse 400-1000 ka letsatsi;
• ho thibela ho oa - 800-1000 IU ea vithamine D e kopantsoeng le 1000-2000 mg ea calcium ka letsatsi;
• ho thibela multiple sclerosis - ho ja nako e telele bonyane 400 IU ka letsatsi, ka mokhoa o khethehileng ka mofuta oa multivitamin;
• bakeng sa thibelo ea mefuta eohle ea mofets'e - 1400-1500 mg ea khalsiamo ka letsatsi, hammoho le 1100 IU ea vithamine D₃ (haholo-holo bakeng sa basali nakong ea ho khaotsa ho ilela khoeli);
• bakeng sa bohloko ba mesifa ba ho sebelisa lithethefatsi tse bitsoang li-statins: vithamine D₂ kapa D₃, 400 IU ka letsatsi.

Lisebelisoa tse ngata li na le vithamine D. ea 400 IU (10 mcg).

Ts'ebeliso ea vithamine D meriana ea setso

Bongaka ba setso esale bo ananela lijo tse nang le vithamine D. Ka tsona, ho na le lipepepe tse ngata tse sebelisetsoang ho phekola mafu a itseng. E sebetsang ka ho fetisisa ho tsona:

• ho ja oli ea tlhapi (ka bobeli ba capsule le ka sebopeho sa tlhaho - ka ho ja 300 g / beke ea litlhapi tse mafura): ho thibela khatello ea mali, arrhythmia, mofetše oa matsoele, ho boloka boima ba 'mele bo phetseng hantle, ho tsoa ho psoriasis le ho sireletsa matšoafo ha o tsuba, neng, khatello ea maikutlo le khatello ea maikutlo, lits'ebetso tsa ho ruruha. Risepe ea setlolo bakeng sa pruritus, psoriasis, herpetic dermatitis: 1 teaspoon ea elecampane, likhaba tse 2 tsa oli ea tlhapi, likhaba tse 2 tsa lard e hlakisitsoeng.
• ts'ebeliso ea mahe a likhoho: Yolk ea lehe e tala e na le thuso bakeng sa mokhathala le mokhathala (mohlala, motsoako oa phofo ea gelatin le lehe le tala le qhibilihisitsoeng ka 100 m ea metsi le sebelisoa; seno se entsoeng ka lebese le futhumetseng, yolk e tala ea khoho le tsoekere). Ha u khohlela, sebelisa motsoako oa li-yolks tse 2 tse tala, likhaba tse 2, khaba e le 'ngoe ea phofo le likhaba tse 1 tsa mahe a linotši. Ho phaella moo, ho na le diresepe tse 'maloa bakeng sa ho phekola mafu a sa tšoaneng a pampitšana ea gastrointestinal. Ka mohlala, haeba ho e-na le maikutlo a sa thabiseng sebeteng, li-recipes tsa setso li khothalletsa ho noa li-yolk tse 2 tsa mahe a otlolohileng, ho noa 2 ml ea metsi a nang le diminerale le ho sebelisa mocheso o futhumatsang ka lehlakoreng le letona bakeng sa lihora tse peli. Ho boetse ho na le diresepe tse nang le likhetla tsa mahe. Ka mohlala, ka catarrh e sa foleng ea mpa le mala, acidity e phahameng, kapa, litlolo tsa setso li eletsoa ho nka halofo ea teaspoon ea mahe a fatše hoseng ka mpeng e se nang letho. 'Me ho fokotsa kotsi ea ho thehoa ha majoe, u ka sebelisa letsoai la k'halsiamo ea citric acid (phofo ea mahe a khetla e tšeloa ka lero la lemone, veine kapa asene ea cider ea apole, e hlohlelletsoa ho fihlela e qhibiliha, kapa marotholi a 100-2 a lero la lemone a tšeloa holim'a 1 khaba ea phofo ea lehe). Ho kenngoa ha likhetla tsa mahe le citric acid ho boetse ho nkoa e le pheko e sebetsang bakeng sa ramatiki. Ka sciatica, ho eletsoa ho itlotsa mokokotlong ka motsoako oa mahe a tala le asene. Mahe a tala a nkoa e le pheko e ntle ea psoriasis, li-yolk tse tala (ligrama tse 2) li kopantsoe le birch tar (ligrama tse 3) le tranelate e boima. tlotsa setlolo se tsoang ho li-yolks tse halikiloeng tsa morali oa mahe a phehiloeng ka thata.
• lebese, e nang le vithamine D e ngata - ena ke ntlo ea polokelo eohle ea lipepe tsa batho bakeng sa maloetse a sa tšoaneng. Ka mohlala, lebese la pōli le thusa ka feberu, ho ruruha, belching, phefumoloho e khutšoanyane, mafu a letlalo, khohlela, lefuba, lefu la sciatic methapo ea kutlo, tsamaiso ea urinary, allergy, joalo-joalo Ka hlooho e bohloko, ho eletsoa ho noa ligrama tse 200 tsa lebese la poli. ka grated viburnum monokotsoai le tsoekere. Bakeng sa kalafo ea pyelonephritis, litlolo tsa setso li eletsoa ho ja lebese ka peel ea apole. Ka mokhathala le asthenia, o ka sebelisa moro oa oat ka lebese (boela 1 khalase ea oatmeal ka ontong ka likhalase tse 4 tsa lebese bakeng sa lihora tse 3-4 ka mocheso o tlaase). Ka ho ruruha ha liphio, u ka sebelisa infusion ea makhasi a birch ka lebese. E boetse e kgothaletswa ho nka decoction ea horsetail ka lebese bakeng sa ho ruruha ea urinary tsamaiso le edema. Lebese le nang le koena le tla thusa ho imolla tlhaselo ea asthma ea bronchial. Bakeng sa migraine e tsitsitseng, motsoako oa lebese le belang le lehe le lecha le hlohlelitsoeng ho lona le sebelisoa matsatsi a 'maloa - beke e le' ngoe. Ho fokotsa acidity, motoho oa mokopu o phehiloeng ka lebese o molemo. Haeba libaka tse amehileng li le metsi, tlotsa ka decoction ea 600 ml ea lebese ka ligrama tse 100 tsa peo ea radish e ntšo le ligrama tse 100 tsa peo ea hemp (o ka boela oa sebelisa compresses bakeng sa lihora tse 2). Bakeng sa eczema e omileng, likopo li sebelisoa ho tloha ho decoction ea 50 dikgerama tsa makhasi a macha a burdock ka 500 ml ea lebese.
• botoro sebelisoa, ka mohlala, bakeng sa liso tsa ka maleng - ka mokhoa oa setlolo se tsoang karolong e le 'ngoe ea phofo e omisitsoeng, likarolo tse 1 tsa oli le likarolo tse 4 tsa mahe a linotši.

Vithamine D lipatlisisong tsa morao-rao tsa mahlale

Ho fumanoe hore ho noa vithamine D e phahameng ka likhoeli tse 'ne ho ka liehisa ts'ebetso ea ho thatafala ha methapo ho bacha ba letlalo le lefifi. Marako a thata a methapo ke seoa sa mafu a mangata a bolaeang a pelo, mme khaello ea vithamine D e bonahala e le sesosa se seholo sa tlatsetso. Ho latela lipatlisiso tse tsoang Setsing sa Bongaka sa Georgia, USA, litekanyo tse phahameng haholo tsa vithamine (4000 IU ka letsatsi, sebakeng sa 400-600 IU) e ile ea bonoa ho fokotsa ho thatafala ha methapo ka rekoto liperesente tsa 10,4 ka likhoeli tse 4.

Tlatsetso ea Vitamin D e ka thusa ho imolla bohloko bo bohloko ba mala, ho latela phuputso ea haufinyane ke bo-ramahlale ba tsoang Univesithing ea Sheffield, Lefapha la Oncology le Metabolism.

Litholoana tsa liteko tsa bongaka, tse phatlalalitsoeng koranteng ea American Osteopathic Association, li bonts'a hore batho ba ka bang limilione tse sekete ba lefats'e ba ka ba le khaello e felletseng kapa e fokolang ea vithamine D ka lebaka la mafu a sa foleng le ts'ebeliso e tloaelehileng ea setlolo se sireletsang letsatsi.

Maemo a tlase a vithamine D ho masea a sa tsoa tsoaloa a amahanngoa le menyetla e eketsehileng ea ho ba le mathata a autism ho bana ba ka tlase ho lilemo tse 3, ho latela phuputso ea morao tjena e phatlalalitsoeng koranteng ea Bone le Minerals Research.

Ho boloka litekanyo tse lekaneng tsa vithamine D ho thusa ho thibela ho qala ha mafu a itseng a ruruhang, joalo ka ramatiki ea lefu la masapo, ho latela bafuputsi Univesithing ea Birmingham.

Ho fumana vithamine D e lekaneng ho tloha boseeng le bongoaneng ho fokotsa menyetla ea ho itšoara ka mokhoa o ikemetseng lihlekehlekeng tsa Langerhans (pokello ea lisele tsa endocrine, haholo mohatleng oa manyeme) ka kotsi ea liphatsa tsa lefutso ea mofuta oa 1 oa lefu la tsoekere.

Tlatsetso ea Vitamin D e thusa ho itšireletsa khahlanong le mafu a matla a ho hema le ntaramane, ho latela phuputso e entsoeng ke Mofumahali Mary University ea London (QMUL).

Ts'ebeliso ea vithamine D ho cosmetology

Vithamine D e ka sebelisoa mefuteng e fapaneng ea likepe tsa maiketsetso tsa letlalo le moriri. E fepa letlalo le moriri, e ba fa matla le botsitso, hape e nchafatsa bophelo. Re u tsebisa diresepe tse latelang:

• Limaske tsa oli ea tlhapi… Limaske tsena li loketse letlalo le tsofalang, haholo letlalo le omileng. Oli ea tlhapi e tsamaea hantle le: mohlala, motsoako oa khaba e le 1 ea tomoso, tranelate e mafura a bolila, teaspoon e 1 ea oli ea tlhapi le mahe a linotši ea sebetsa. Mask ona o tlameha ho qala ho beoa ka bateng ea metsi metsing a chesang ho fihlela ts'ebetso ea beliso e qala, ebe o hlohlelletsa le ho etsa sefahleho metsotso e 10. U ka sebelisa motsoako oa oli ea tlhapi le mahe a linotši (1 teaspoon e 'ngoe le e' ngoe, ka tlatsetso ea khaba e le 1 ea metsi a belisitsoeng) - maske joalo kamora metsotso e 10-12 e tla thusa ho thethefatsa masapo le ho ntlafatsa mmala oa letlalo. Kakaretso e 'ngoe e sebetsang ea mask ea tlhapi ea tlhapi, e loketseng mefuta eohle ea letlalo, e tla e fa bocha le botle. Bakeng sa maske e joalo, o hloka ho kopanya teaspoon e 1 ea phofo ea lehe, 1 teaspoon ea oli ea tlhapi, 1 lehe la yolk, likhabapo tse 2 tsa mahe a linotši a mosetareta le halofo ea khalase ea makhasi a phehiloeng. Mask e sebelisoa sefahlehong ka mofuthu, kamora metsotso e 10-15, e hlatsoitsoe ka metsi a pholileng.
• Limaske tsa mahe… Limaske tsena li tumme haholo ebile li sebetsa bakeng sa lilemo tsohle le mefuta ea letlalo. Mohlala, bakeng sa letlalo le tsofetseng, mask e nolofatsang e nang le thispone e le 1 ea lekhapetleng le omisitsoeng le ommeng, lehe le le leng le 1 teaspoon ea oli ea mohloaare e loketse. Bakeng sa mofuta ofe kapa ofe oa letlalo, maske e matlafatsang le e hloekisang ea liprotheine tse 1, khaba e le 2 ea mahe a linotši, halofo ea teaspoon ea oli ea almonde le likhaba tse 1 tsa oatmeal li loketse. Bakeng sa letlalo le omeletseng, le tsofetseng, o ka sebelisa mask ea khaba e 2 ea puree, 1 yolk, tranelate e bolila le mahe a linotši. Ho tlosa makhopo, mask ea yolk e le 1, teaspoon e 1 ea oli ea meroho le teaspoon e 1 ea lero la lekhala (e neng e bolokoa sehatsetsing libeke tse 1) e loketse. Ho hlokomela letlalo le mafura le ho tiisa masoba, maske e loketse, e kenyeletsang likhaba tse 2, halofo ea teaspoon ea mahe a linotsi le lehe le le leng. Maske o soeufatsang mofuta ofe kapa ofe oa letlalo o na le halofo ea khalase ea lero la rantipole, khabapo e 2 ea setache sa litapole le halofo ea lehe le tala, e sebelisitsoeng metsotso e 1 ebe e hlatsuoa ka tsela e fapaneng - ka linako tse ling ka metsi a batang kapa a chesang.
• Limaske tsa moriri le tsa hlooho tse nang le vithamine D… Li-mask tse joalo hangata li kenyelletsa lehe kapa yolk ea lehe. Ka mohlala, mask a sebelisoa bakeng sa ho hōla ha moriri, o kenyelletsang khaba ea 1 ea lero la lemone, 1 tablespoon ea lero la onion le 1 lehe yolk - e sebelisoa hang ka beke bakeng sa lihora tse 1 pele u hlatsoa moriri oa hau. Bakeng sa moriri o omileng, mask a nang le mahe a 2 a mahe, likhaba tse 2 tsa oli ea burdock le teaspoon e 2 ea calendula tincture e loketse. Mask e matlafatsang bakeng sa moriri o mosesaane - 1 thispone ea oli ea burdock, 1 lehe yolk, 1 teaspoon ea mahe a linotši, 1 teaspoon ea lero la onion le likhaba tse 2 tsa sesepa sa metsi (sebelisa mask ona hora kapa tse peli pele u hlatsoa moriri oa hau). Ho matlafatsa metso ea moriri le ho tlosa dandruff, sebelisa mask ho tloha ho infusion ea 2 tablespoon ea makhasi a sithabetseng, 1 tablespoons ea lero le lehe yolk. Li-mask tse sebetsang khahlanong le ho lahleheloa ke moriri ke mask a sinamone (lehe la 2, 1 tablespoons ea oli ea burdock, teaspoon e 2 ea sinamone ea fatše le teaspoon e le 1 ea mahe a linotši; hlatsoa ka mor'a metsotso e 1) le mask ka oli ea soneblomo (15 tablespoons ea oli ea soneblomo le 1 yolk, e hlatsoitsoe ka mor'a metsotso e 1). E boetse e na le thuso bakeng sa ho matlafatsa le ho khantša moriri ke mask a nang le khaba ea 40 ea mahe a linotši, 1 tablespoon ea oli ea castor, yolk e 1 le 1 tablespoon ea brandy. Ho tsosolosa moriri o omileng le o senyehileng, sebelisa mask ka li-yolks tse 1, 2 tablespoon ea oli ea hazelnut le lerotholi la oli ea bohlokoa ea lemon.

Ts'ebeliso ea vithamine D ho leruo la liphoofolo

Ho fapana le batho, likatse, lintja, likhoto le likhoho li tlameha ho fumana vithamine D lijong, kaha letlalo la tsona ha le khone ho e hlahisa ka bolona. Mosebetsi oa eona oa mantlha 'meleng oa phoofolo ke ho boloka masapo a tloaelehileng le kholo ea masapo, ho laola tšoelesa ea parathyroid, boits'ireletso ba mmele, metabolism ea limatlafatsi tse fapaneng le ho itšireletsa khahlanong le mofetše. Ho netefalitsoe ka lipatlisiso hore lintja li ke ke tsa phekoloa li-rickets ka ho li pepesetsa mahlaseli a radiation. Bakeng sa kholo e tloaelehileng, kholo, ho ikatisa, lijo tsa likatse le lintja le tsona li na le calcium le phosphorus e lekaneng, e thusang 'mele ho kopanya vithamine D.

Leha ho le joalo, hobane lijo tsa tlhaho li na le vithamine e ngata, boholo ba lijo tse ruuoang lapeng li matlafatsoa ka mokhoa oa maiketsetso. Ka hona, khaello ea vithamine D ho liphoofolo tse ruuoang lapeng ha e fumanehe hangata. Likolobe le tse hlaselang ha li hloke ho fumana vithamine lijong, ha feela li pepesehetse khanya ea letsatsi nako e lekaneng. Linonyana tse pepesetsoeng mahlaseli a UV nako e telele li ka hlahisa vithamine D, empa ho boloka bophelo bo botle ba masapo le matla a khetla ea lehe, vithamine e tlameha ho fanoa ka lijo. Ha e le liphoofolo tse ling, e leng tse jang nama, ho lumeloa hore li ka fumana vithamine D e lekaneng ka ho ja mafura, mali le sebete.

Sebelisa tlhahiso ea lijalo

Ha ho ntse ho eketsoa manyolo mobung ho ka ntlafatsa kholo ea limela, li-supplements tsa lijo tse reretsoeng ho sebelisoa ke batho, joalo ka calcium kapa vithamine D, ho lumeloa hore ha li fane ka molemo o hlakileng ho limela. Limatlafatsi tse kholo tsa semela ke naetrojene, phosphorus le potasiamo. Liminerale tse ling, joalo ka calcium, li hlokahala ka nyane, empa limela li sebelisa mofuta o fapaneng oa calcium ho li-supplement. Tumelo e tloaelehileng ke hore limela ha li monye vithamine D mobung kapa metsing. Ka nako e ts'oanang, ho na le lithuto tse ikemetseng tse sebetsang tse bontšang hore ho eketsa vithamine D metsing ao limela li nosetsoang ho tla akofisa kholo ea tsona (joalo ka ha vithamine e thusa metso ho monya calcium).

Litlhaloso le litemoso

Matšoao a Khaello ea Vithamine D

Molek'hule ea vithamine D e tsitsitse hantle. Karolo e nyane ea eona e senngoa nakong ea ho pheha, 'me ha sehlahisoa se pepesetsoa mocheso nako e telele, re lahleheloa ke vithamine e ngata. Kahoo, ha mahe a belang, mohlala, 15% e lahlehile, ha o hadika - 20%, mme ha o baka metsotso e 40 re lahleheloa ke vithamine D.

Mosebetsi oa mantlha oa vithamine D ke ho boloka calcium homeostasis, e bohlokoa molemong oa nts'etsopele, kholo le tlhokomelo ea masapo a phetseng hantle. Ka khaello ea vithamine D, ho ke ke ha khoneha ho fumana khalsiamo e felletseng le ho khotsofatsa litlhoko tsa 'mele. Vithamine D e hlokahala bakeng sa ho noa calcium e tsoang lijong ka mokhoa o atlehileng. Matšoao a khaello ea vithamine D ka linako tse ling ho thata ho a tseba mme a ka kenyelletsa mokhathala le bohloko bo akaretsang. Batho ba bang ha ba bontše matšoao ho hang. Leha ho le joalo, ho na le lipontšo tse 'maloa tse tloaelehileng tse ka supang khaello ea vithamine D' meleng:

• mafu a tšoaetsanoang khafetsa;
• bohloko ba mokokotlo le masapo;
• khatello ea maikutlo;
• pholiso e telele ea maqeba;
• ho lahleheloa ke moriri;
• bohloko ba mesifa.

Haeba khaello ea vithamine D e ntse e tsoela pele nako e telele, e ka lebisa ho:

• ;
• lefu la tsoekere;
• khatello ea kelello;
• lefu la fibromyalgia;
• mokhathala o sa foleng;
• lefu la ho fokola ha masapo;
• mafu a neurodegenerative joalo ka.

Ho haella ha vithamine D e ka ba le leng la mabaka a ntlafatso ea mefuta e meng ea mofets'e, haholo kankere ea matsoele, ea senya le ea mala.

Matšoao a vithamine D e fetelletseng

Le ha tlatsetso ea vithamine D e tsamaea ntle le mathata ho batho ba bangata, ka linako tse ling ho fetela holimo ho etsahala. Tsena li bitsoa chefo ea vithamine D. Chefo ea Vitamin D, ha e ka ba kotsi, hangata e hlaha haeba u nkile 40 IU ka letsatsi likhoeli tse 'maloa kapa ho feta, kapa haeba u nkile lethal dose le leholo haholo.

Ho feta 25 (OH) D ho ka hlaha haeba u:

• e nkile ho feta 10 IU ka letsatsi ka letsatsi likhoeli tse 000 kapa ho feta. Leha ho le joalo, chefo ea vithamine D e na le monyetla oa ho hlaha haeba u nka 3 IU ka letsatsi letsatsi le leng le le leng ka likhoeli tse 40 kapa ho feta;
• ba nkile li-IU tse fetang 300 lihoreng tse 000 tse fetileng.

Vithamine D e na le mafura a qhibilihang, ho bolelang hore ho thata hore 'mele o e tlose haeba e kenoa haholo. Tabeng ena, sebete se hlahisa k'hemik'hale e ngata haholo e bitsoang 25 (OH) D. Ha maemo a le holimo haholo, khalsiamo e phahameng maling e ka ba teng (hypercalcemia).

Matšoao a hypercalcemia a kenyelletsa:

• boemo bo bobe ba bophelo bo botle;
• ho hloka takatso ea lijo kapa ho hloka takatso ea lijo;
• ho nyoroa;
• khafetsa ho ntša metsi;
• ho patoa kapa letšollo;
• bohloko ba mpeng;
• bofokoli ba mesifa kapa bohloko ba mesifa;
• bohloko ba masapo;
• pherekano;
• ho ikutloa o kgathetse.

Ho mafu a mang a sa tloaelehang, hypercalcemia e ka hlaha leha maemo a vithamine D a le tlase. Maloetse ana a kenyelletsa hyperparathyroidism ea mantlha, sarcoidosis le mafu a mang a mangata a sa tloaelehang.

Vithamine D e lokela ho nkoa ka hloko bakeng sa maloetse a kang ho ruruha ha granulomatous - ho mafu ana, 'mele ha o laole palo ea vithamine D eo e e sebelisang le hore na e hloka ho boloka calcium e kae maling. Maloetse a joalo ke sarcoidosis, lefuba, lepera, coccidioidomycosis, histoplasmosis, lefu la katse, paracoccidioidomycosis, granuloma annular. Ho mafu ana, vithamine D e laeloa feela ke ngaka mme e nkuoa ka hloko tlas'a taolo ea bongaka. Vithamine D e nkoa ka tlhokomelo e kholo ho lymphoma.

Tšebelisano le lihlahisoa tse ling tsa meriana

Lisebelisoa tsa vithamine D li ka sebelisana le mefuta e mengata ea meriana. Mehlala e mmaloa e bontšitsoe ka tlase. Batho ba noang meriana ena khafetsa ba lokela ho bua ka tlatsetso ea vithamine D le bafani ba tlhokomelo ea bophelo.

Lithethefatsi tsa Corticosteroid joalo ka prednisone, e fuoeng ho fokotsa ho ruruha, e ka fokotsa ho monya ha calcium le ho kena-kenana le metabolism ea vithamine D. Litholoana tsena li ka tlatsetsa ho tahlehelo ea masapo le lefu la masapo. Lithethefatsi tse ling tse theolang boima ba 'mele le ho theola k'holeseterole li ka fokotsa ho monya vithamine D. Lithethefatsi tse laolang ho oela li eketsa metabolism ea sebete le ho fokotsa ho monya ha calcium.

Bala hape ka livithamini tse ling: