Lebese la Vitamin D le Molemo Kae?

Litaba

• Litlhoko tsa vithamine D
• Hobaneng lebese le kentsoe vithamine D
• Melemo ea vithamine D
• E ka fokotsa kotsi ea lefu la pelo
• E ka fokotsa kotsi ea mofets'e
• Vithamine D le maloetse a ikemetseng
• Palo ea vithamine D ka lebese
• Ntlha ea bohlokoa

Ha o reka lebokose la lebese, o kanna oa hlokomela hore lihlahisoa tse ling li supa kapele ho lebitso hore li na le vithamine D.

Ha e le hantle, hoo e ka bang lebese lohle la khomo le sa tšeloang, hammoho le mefuta e mengata ea mefuta e meng ea lebese, e kentsoe vithamine D. Ho hlokahala hore ho thathamisoe lebokoseng la motsoako empa eseng hakaalo ka pele ho lebokose.

Vithamine D e na le melemo e mengata ea bophelo bo botle, 'me ho noa lebese le matlafalitsoeng la vithamine D ke tsela e bonolo ea ho thusa ho fihlela litlhoko tsa hau.

Sengoliloeng sena se hlahloba hore na hobaneng lebese le ekelitse vithamine D le hore na hobaneng ho ka ba molemo ho uena.

Litlhoko tsa vithamine D

Khothaletso ea Daily Value (DV) ea vithamine D ke li-unit tsa 800 tsa machabeng (IU), kapa 20 mcg ka letsatsi bakeng sa batho bohle ba baholo le bana ba fetang lilemo tse 4. Bakeng sa bana ba lilemo li 1-3, ke 600 IU kapa 15 mcg ka letsatsi (1).

Ntle le litlhapi tse mafura joalo ka salmon, e nang le 447 IU ka 3 ounce (85-gram) e sebeletsang, lijo tse fokolang haholo ke mehloli e metle ea vithamine D. Ho fapana le hoo, vithamine D e ngata e etsoa 'meleng oa hau ha letlalo la hao le pepesitsoe ho isa letsatsing (2).

Batho ba bangata ha ba kopane le likhothaletso tsa vithamine D. Ha e le hantle, phuputso e 'ngoe e fumane hore 25% ea batho ba Canada ha ba khotsofatse litlhoko tsa bona ka ho ja feela ().

Batho ba lulang karolong e ka leboea ea leholimo moo khanya ea letsatsi e lekanyelitsoeng mariha, hammoho le ba sa qete nako e ngata ba le letsatsing, hangata ba na le mali a vithamine D (,) a fokolang haholo maling.

Lintho tse ling, joalo ka ho ba le botenya kapa boima ba 'mele, ho se sebetse' meleng, le ho ba le liphetoho tse itseng liphatseng tsa lefutso, le tsona li ka u beha kotsing ea ho ba le maemo a tlase a vithamine D ().

Ho nka tlatsetso le ho sebelisa lijo tse matlafalitsoeng joalo ka lebese la vithamine D ke litsela tse ntle tsa ho eketsa phallo ea hau ea vithamine D.

U fumana vithamine D ho chesoa ke letsatsi le lijong tsa hau. Leha ho le joalo, batho ba bangata ha ba fumane chelete e khothalletsoang lijong tsa bona. Ho ja lijo tse matlafalitsoeng joalo ka lebese la vithamine D ho ka thusa ho koala lekhalo.

Hobaneng lebese le kentsoe vithamine D

Linaheng tse ling, ho kenyeletsoa Canada le Sweden, vithamine D e eketsoa lebese la khomo ka molao. United States, ha e laeloe, empa baetsi ba lebese ba bangata ba e eketsa ka boithaopo nakong ea ts'ebetso ea lebese ().

E ekelitsoe lebese la khomo ho tloha lilemong tsa bo-1930 ha mokhoa ona o ne o sebelisoa e le mohato oa bophelo bo botle ba sechaba ho fokotsa li-rickets, tse bakang nts'etsopele e mpe ea masapo le ho holofala ho bana ().

Le hoja ka tlhaho lebese le se na vithamine D, ke mohloli o motle oa calcium. Limatlafatsi tsena tse peli li sebelisana hantle, kaha vithamine D e thusa ho kenella ha khalsiamo masapong a hao, kahoo e li matlafatsa.

Motsoako oa calcium le vithamine D o boetse o thusa ho thibela le ho alafa osteomalacia, kapa masapo a bonolo, a tsamaeang le rickets mme a ka ama batho ba baholo (,).

Tsamaiso ea Tsamaiso ea Lijo le Lithethefatsi (FDA) e lumella bahlahisi ho eketsa ho fihlela ho 84 IU ho li-ounces tse 3.5 (100 grams) tsa vithamine D3 ho lebese la khomo le mefuta e meng ea lebese ().

Ho noa lebese la vithamine D ho eketsa palo ea vithamine D eo batho ba e fumanang le ho ntlafatsa vithamine D maling ().

Boithuto ho la Finland, moo lebese la vithamine D le tlamehileng ho tloha 2003, le fumane hore linoelo tsa 91% tsa lino tse noang lebese li na le litekanyetso tsa vithamine D ho 20 ng / ml kapa ho feta, e nkoang e lekane ho latela Setsi sa Bongaka (,).

Pele ho molao oa fortification, ke 44% feela e neng e na le maemo a nepahetseng a vithamine D (,).

Lebese la vithamine D le ntlafatsoa ka vithamine D nakong ea ts'ebetso. Vithamine ena e eketsoa hobane e sebetsa le calcium e ka lebeseng ho matlafatsa masapo a hau. Ho noa lebese la vithamine D ho ka thusa ho matlafatsa maemo a hau a vithamine D.

Melemo ea vithamine D

Ho khothalletsoa ho noa lebese le nang le calcium le vithamine D e le mokhoa oa ho matlafatsa masapo a hau le ho thibela rickets le osteomalacia ().

Leha ho le joalo, lithuto tse kholo ha li bontše hore e thusa ho thibela lefu la masapo, le khetholloang ka ho fokotsa masapo, kapa ho robeha ha masapo ho batho ba baholo (,).

Leha ho le joalo, ho ba le maemo a phahameng a vithamine D ho hokahanngoa le melemo ea bohlokoa ea bophelo bo botle - mme e fetela ka nqane ho ntlafatso ea bophelo bo botle ba masapo.

Vithamine D ea hlokahala bakeng sa kholo e nepahetseng ea lisele, ts'ebetso ea methapo le mesifa, le boits'ireletso ba mmele bo phetseng hantle. Ka mokhoa o ts'oanang e thusa ho fokotsa ho ruruha, ho nahanoang hore ho tlatsetsa maemong a kang lefu la pelo, lefu la tsoekere, mafu a itšireletsang 'meleng le mofetše (2).

Liphuputso tse bapisitseng maemo a vithamine D le kotsi ea lefu li fana ka maikutlo a hore ho ba le maemo a tlase a mali a vithamine ho hokahane le kotsi e kholo ea mafu a mangata a sa foleng, ha ho ba le maemo a lekaneng kapa a holimo ho bonahala ho baka kotsi e tlase ().

E ka fokotsa kotsi ea lefu la pelo

Lebaka le ka sehloohong la kotsi ea lefu la pelo ke sehlopha sa maemo a tsejoang e le lefu la ts'oaetso. E kenyelletsa khatello e phahameng ea mali, insulin ho hanyetsa, boima bo feteletseng ba mpa, triglycerides e phahameng le cholesterol e tlase ea HDL (e ntle).

Batho ba nang le vithamine D e phahameng ba tloaetse ho ba le ts'oaetso e tlase ea ts'oaetso le kotsi e tlase ea lefu la pelo ().

Ho feta moo, litekanyetso tse phahameng tsa vithamine D li hokahane le methapo ea mali e phetseng hantle ().

Phuputso e entsoeng ho batho ba ka bang 10 000 e fumane hore ba fumanang vithamine D e eketsehileng ho li-supplement kapa lijo - ho kenyeletsoa lebese le nang le liqhobosheane - ba na le vithamine e phahameng ea mali, ho thatafala ha methapo ea bona, le khatello e tlase ea mali, triglyceride le cholesterol ().

E ka fokotsa kotsi ea mofets'e

Hobane vithamine D e bapala karolo e kholo karohanong e ntle ea lisele, nts'etsopele le kholo, ho nahanoa hore e kanna ea bapala karolo ea bohlokoa ho thibeleng kholo ea lisele tsa mofetše.

Lipatlisiso tse shebileng maemo a vithamine D le kotsi ea mofets'e ho basali ba 2,300 ho feta lilemo tse 55 li fumane hore maemo a mali a fetang 40 ng / ml a amahanngoa le kotsi e tlase ea 67% ea mefuta eohle ea mofets'e ().

Ho feta moo, bo-rasaense ba Australia ba ileng ba latela batho ba baholo ba 3,800 ka lilemo tse 20 ba fumane molemo o tšoanang bakeng sa mofetše oa matsoele le mala, empa eseng mefuta eohle ea mofets'e ().

Leha lithuto tsena li ne li shebile feela maemong a vithamine D eseng hore na vithamine e fumanoe joang, tlhahlobo ea lithuto tse batlisisang kamano pakeng tsa lebese la lebese le mofets'e e fumane hore e sireletsa khahlanong le 'mala, senya, mpa le mofetše oa matsoele ().

Vithamine D le maloetse a ikemetseng

Maemo a vithamine D a tlase hangata a bonoa ho ba nang le mafu a ikemetseng, ho kenyelletsa:

• Hashimoto’s thyroiditis
• ramatiki ea ramatiki
• lefu la sclerosis
• systemic lupus erythematosus
• mofuta oa 1 lefu la tsoekere
• psoriasis
• Lefu la Crohn

Ha ho hlake hore na maemo a tlase a baka kapa a bakoa ke lefu le iketsang mmele, empa lipatlisiso tse ling li bontša hore ho fumana vithamine D e eketsehileng lijong tsa hau ho ka thusa ho thibela kapa ho laola maemo ana.

Ho khahlisang ke hore lipatlisiso tse mabapi le lefu la tsoekere la mofuta oa 1 li fana ka maikutlo a hore bana ba fumanang vithamine D e ngata qalong ea bophelo ba kotsing e tlase ea boemo bona ().

Ho feta moo, ho noa tekanyetso ea tlatsetso ea vithamine D ho bonts'itsoe ho ntlafatsa matšoao le ho liehisa kholo ea mafu a mang a ikemetseng a kang psoriasis, multiple sclerosis, ramatiki ea lefu la masapo le lefu la qoqotho la autoimmune (,,,).

Ntle le ho thusa ho boloka bophelo bo botle ba masapo, vithamine D e bapala likarolo tse ngata tsa bohlokoa 'meleng oa hau. Ho fumana vithamine D e eketsehileng lebeseng le nang le liqhobosheane kapa mehloling e meng ho ka thusa ho fokotsa menyetla ea lefu la pelo, mofetše le mafu a itšireletsang mafung.

Palo ea vithamine D ka lebese

Boholo, lebese la lebese le semela le matlafalitsoeng ka vithamine D le na le vithamine e tšoanang.

Ka tlase ke litekanyo tsa vithamine D ka senoelo se le seng (237-ml) sa mefuta e fapaneng ea lebese (,,,,,,,,,,,)):

• lebese lohle (le sirelelitsoe) 98 IU, 24% ea DV
• Lebese la 2% (le matlafalitsoe): 105 IU, 26% ea DV
• Lebese la 1% (le sirelelitsoe) 98 IU, 25% ea DV
• lebese la nonfat (le matlafalitsoeng): 100 IU, 25% ea DV
• lebese la khomo e tala: sala morao, 0% ea DV
• lebese la motho: 10 IU, 2% ea DV
• Lebese la poli: 29 IU, 7% ea DV
• lebese la soya (le matlafalitsoe): 107 IU, 25% ea DV
• Lebese la almonde (le etselitsoe liqhobosheane): 98 IU, 25% ea DV
• mekhoa e meng e sa tsitsang ea lebese: 0 IU, 0% ea DV

Lebese le sa matlafatsoang ka vithamine D, hammoho le lebese la motho, li na le vithamine e tlase haholo, kahoo ba noang lebese lena le sa tšelisehang ba lokela ho leka ho fumana vithamine D ea bona tlhaping e nang le mafura kapa tlatsetso.

Kotsi ea ho fumana vithamine D e ngata haholo lebeseng le nang le liqhobosheane e tlase haholo.

Chefo ea Vitamin D e etsahala ha limatlafatsi tse fetang 150 ng / ml li le teng maling a hau, tse atisang ho etsahala feela ho batho ba noang vithamine D e phahameng ka mokhoa o tlatselletsang nako e telele ntle le ho hlahlojoa mali a bona khafetsa ().

Lebese lohle le sebetsitsoeng la lebese le mefuta e meng e mengata ea lebese e matlafalitsoe ka vithamine D e ka bang 100 ka nako e le ngoe. Lebese le le tala ha le na letho le ekelitsoeng ho lona, ​​ka hona ka tlhaho le na le vithamine D.

Ntlha ea bohlokoa

Le ha e se baetsi bohle ba lebese ba thathamisang joalo lebokoseng le ka pele, hoo e batlang e le lebese lohle la lebese le ntlafalitsoeng le na le vithamine D.

United States, ha ho hlokahale ho e eketsa lebeseng, empa bahlahisi ba bangata ba eketsa 100 IU ea vithamine D ho senoelo se seng le se seng sa 1 (237-ml). Linaha tse ling tse kang Canada li fana ka taelo ea hore lebese le matlafatsoe.

Ho noa vithamine D ho ka thusa ho matlafatsa vithamine ea hau, e bohlokoa ho bophelo ba masapo.Hape, e ka fokotsa menyetla ea ho kula ho sa foleng, ho kenyelletsa lefu la pelo, mofetše le maemo a ikemetseng.