Vitamin D

Vitamin D yog cov vitamin fat-soluble. Vitamin-soluble vitamins yog cia rau hauv lub cev daim tawv nqaij.

Vitamin D pab lub cev nqus calcium. Calcium thiab phosphate yog ob qho kev ntxhia pob zeb uas koj yuav tsum muaj rau kev tsim cov pob txha li qub.

Hauv thaum yau, koj lub cev siv cov zaub mov no los tsim cov pob txha. Yog tias koj tsis tau txais cov calcium txaus, lossis yog koj lub cev tsis nqus txaus calcium los ntawm koj kev noj zaub mov, kev tsim cov pob txha thiab cov pob txha pob txha yuav raug kev txom nyem.

Qhov tsis txaus cov Vitamin D tuaj yeem ua rau txha pob txha caj qaum rau cov neeg laus lossis cov rickets hauv menyuam yaus.

Lub cev ua cov vitamin D thaum daim tawv nqaij cuam tshuam rau lub hnub. Yog vim li ntawd nws thiaj li hu ua vitamin "tshav ntuj". Cov neeg feem ntau ntsib yam tsawg kawg ntawm lawv cov vitamin D xav tau txoj kev no.

Muaj ntau cov zaubmov uas muaj cov vitamin D. Vim li no, thiaj li muaj ntau yam zaubmov uas muaj cov vitamins D. Fortified txhais tau tias cov vitamins tau ntxiv rau hauv cov zaubmov.

Cov rog rog (xws li tuna, ntses salmon, thiab taum pauv) yog ntawm cov khoom noj tau zoo ntawm vitamin D.

Nqaij nyuj, cheese, thiab qe ua rau muaj qe me me.

Cov nceb muab ib co tshuaj vitamin D. Qee cov nceb uas koj yuav hauv khw yuav muaj cov kab mob vitamin D ntau dua vim tias lawv tau tsom tawm ntawm lub teeb ci ultraviolet.

Yuav luag txhua cov mis hauv Tebchaws Meskas yog txhawb nqa nrog 400 IU vitamin D toj ib pob. Feem ntau, cov khoom noj ua los ntawm cov mis, xws li tshij thiab mis nyuj khov, tsis muaj cov nyom.

Vitamin D tau ntxiv rau ntau cov zaub mov ua tshais. Nws kuj tseem ntxiv rau qee hom kev haus dej haus, kua txiv kab ntxwv, kua mis nyeem qaub thiab roj qab rog. Kuaj cov khoom noj kom tseeb ntawm daim ntawv lo zaub mov.

NYIAJ

Nws yuav nyuaj rau kev muaj cov vitamin D txaus los ntawm cov khoom noj ib leeg. Yog li ntawd, qee tus neeg yuav tsum tau noj tshuaj vitamin D ntxiv. Vitamin D pom nyob rau hauv cov tshuaj ntxiv thiab cov khoom noj muaj zog muaj ob hom sib txawv:

• D₂ (ergocalciferol)
• D₃ (cholecalciferol)

Ua raws li kev noj haus uas muab cov calcium thiab vitamin kom txaus. Koj tus kws kho mob yuav pom zoo kom noj tshuaj vitamin D ntau dua yog tias koj muaj teeb meem pheej hmoo rau mob ntshav qab zib lossis qis hauv cov vitamin no.

Ntau dhau cov vitamin D yuav ua rau cov hnyuv nqus calcium ntau dhau. Qhov no yuav ua rau muaj calcium ntau nyob hauv cov ntshav. Kev noj ntshav siab calcium tuaj yeem ua rau:

• Cov tshuaj calcium tso rau hauv cov nqaij mos xws li lub plawv thiab lub ntsws
• Tsis meej pem thiab disorientation
• Kev puas tsuaj rau lub raum
• Raum pob zeb
• Xeev siab, ntuav, quav tawv, tsis qab los, tsis muaj zog thiab poob

Qee cov kws tshaj lij tau hais tias ob peb feeb ntawm lub hnub ncaj qha rau ntawm daim tawv nqaij ntawm koj lub ntsej muag, caj npab, nraub qaum, lossis ceg (tsis muaj tshuaj thaiv hnub) txhua hnub tuaj yeem tsim lub cev qhov kev xav tau ntawm cov vitamin d. tuaj yeem sib txawv ntawm tus neeg mus rau lwm tus neeg.

• Cov neeg uas tsis nyob hauv qhov chaw hnub ci yuav tsis ua cov vitamin D txaus nyob rau hauv ib lub sijhawm hauv lub hnub. Hnub uas huab, ntxoov ntxoo, thiab daim tawv nqaij uas muaj xim tsaus kuj tseem txo qis cov vitamin D ua rau daim tawv nqaij ua.
• Vim tias kev tiv thaiv tshav ntuj yog qhov muaj kev pheej hmoo rau mob qog nqaij daim tawv, kev ua rau ntev dua ob peb feeb tsis muaj tshuaj thaiv hnub yog tsis pom zoo.

Kev ntsuas zoo tshaj plaws ntawm koj cov vitamin D yog saib ntshav qib ntawm daim ntawv hu ua 25-hydroxyvitamin D. Cov qib ntshav tau piav qhia raws li nanograms ib milliliter (ng / mL) lossis nanomoles ib liter (nmol / L), qhov twg 0.4 ng / mL = 1 nmol / L.

Cov theem qis dua 30 nmol / L (12 ng / mL) tsawg dhau rau cov pob txha lossis kev noj qab haus huv tag nrho, thiab cov qib siab dua 125 nmol / L (50 ng / mL) yog siab dhau. Cov theem 50 nmol / L lossis siab dua (20 ng / mL lossis siab dua) yog qhov txaus rau cov neeg feem coob.

Cov Khoom Noj Muaj Txiaj Ntsig Zoo Tshaj Plaws (RDA) rau cov vitamins xav txog ntau npaum li cas ntawm txhua cov vitamin feem ntau cov neeg yuav tsum tau txais nyob rau txhua hnub.

• RDA rau cov vitamins yuav siv los ua lub hom phiaj rau txhua tus neeg.
• Ntau npaum li cas ntawm cov vitamin koj xav tau yog nyob ntawm koj lub hnub nyoog thiab poj niam txiv neej. Lwm yam, xws li cev xeeb tub thiab koj li kev noj qab haus huv kuj tseem ceeb.

Cov menyuam mos (noj kom txaus cov vitamin D)

• 0 txog 6 hli: 400 IU (10 micrograms [mcg] ib hnub)
• 7 txog 12 hlis: 400 IU (10 mcg / hnub)

Cov menyuam

• 1 txog 3 xyoos: 600 IU (15 mcg / hnub)
• 4 rau 8 xyoo: 600 IU (15 mcg / hnub)

Cov menyuam loj dua thiab cov laus

• 9 txog 70 xyoo: 600 IU (15 mcg / hnub)
• Cov neeg laus tshaj 70 xyoo: 800 IU (20 mcg / hnub)
• Cev xeeb tub thiab pub niam mis: 600 IU (15 mcg / hnub)

National Osteoporosis Foundation (NOF) pom zoo kom noj ntau dua rau cov neeg muaj hnub nyoog 50 thiab laus dua, 800 rau 1,000 IU ntawm cov vitamin D txhua hnub. Nug koj tus kws kho mob seb qhov twg zoo tshaj rau koj.

Kev noj tshuaj vitamin D yuav luag tshwm sim los ntawm kev siv tshuaj ntau. Kev nyab xeeb sab saud txwv rau cov vitamin D yog:

• 1,000 txog 1,500 IU / hnub rau cov menyuam mos (25 txog 38 mcg / hnub)
• 2,500 txog 3,000 IU / hnub rau menyuam yaus 1 txog 8 xyoo; hnub nyoog 1 txog 3: 63 mcg / hnub; hnub nyoog 4 txog 8: 75 mcg / hnub
• 4,000 IU / hnub rau cov menyuam yaus hnub nyoog 9 xyoos thiab laus dua, cov neeg laus, thiab cov pojniam cev xeeb tub thiab pub niam mis thiab menyuam hluas (100 mcg / hnub)

Ib qho microgram ntawm cholecalciferol (D₃) zoo ib yam li 40 IU ntawm vitamin D.

Cholecalciferol; Vitamin D3; Ergocalciferol; Vitamin D2

• Cov txiaj ntsig Vitamin D
• Kev tiv thaiv Vitamin D tsis txaus
• Vitamin D los

Mason JB, SL Lub Rooj Muag Khoom. Cov vitamins, lw cov zaub mov, thiab lwm yam micronutrients. Hauv: Goldman L, Schafer AI, eds. Goldman-Cecil TshuajCov. 26th ed. Philadelphia, PA: Elsevier; 2020: cha 205.

Lub vev xaib Osteoporosis Foundation lub vev xaib. Tus kws kho mob cov lus qhia rau kev tiv thaiv thiab kho kab mob hauv. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Nkag mus rau Lub Kaum Ib Hlis 9, 2020.

Salwen MJ. Cov vitamins thiab kab kawm. Hauv: McPherson RA, Pincus MR, eds. Henry's Kev Kuaj Mob thiab Kev Tswj Xyuas los ntawm Laboratory Txoj KevCov. 23rd ed. St Louis, MO: Elsevier; 2017: chap 26.