Little is known about vitamin D and power, and those who do not live in Russia suffer from vitamin D deficiency know even less. Further, I would like to talk about those who are for vitamin, chim corisny, how to get rid of vitamin deficiency and how to live in food products to get rid of avitaminosis.
Vrahuyte, in front of him, as if robiti, give an analysis for vitamin D, more overdose of antrochs is no better than a yoga loss.
Correspondence of the power of vitamin D
Let's give us life needs vitamin "D". Yogo is friendly, and this function is indispensable for our body. Vitamin D strengthens teeth, brushes, and veins to my children, the normal growth and development of the bones of the skeleton, the veins also increase the strength of the m'yazyv, strengthen the hearts of the judge. Key functions Vitamin D also plays an important role for phosphorus in the human body. And the lack of vitamins in group "D" will become the cause of partial fractures and lead to such illnesses as osteoporosis and rickets. It's not surprising, but the role of vitamin D does not end with one more defense and crooks of authority brushes, you can’t forget about someone who has a history of developing skin diseases, heart disease, brushes, various evil wombs, like cancer. Vitamins of the "D" group prevent the weakening of m'yaziv and old fabrics of the skin's curve, increase immunity, maintain stable functioning and normalization of blood pharynx.
Video about vitamin D
Video, in which case it is known that such vitamin D is found in some products, how to avoid missing vitamin D
Dzherela vitamin D
The headiest dose of vitamin D is sleepy change. Under the infusion of the Sun, our body itself vibrates the necessary speech. Here you can chat, what bright shkira Viroblya in the body of a person more vitamin, lower smaglyava shkir and in young wines it is synthesized more actively, lower in people of a frail age. Tsіkavim є the fact that vitamin D is more otrimuєmo in the form of sleep, scho to enter and go, lower than the sun of the day. In case of need, it is necessary to indulge in confusion again, even if it does not change the penetration of quiet spectra of sleepy changes, as if indicative of vitamin D.
Foods that can help vitamin D
The largest number of vitamins in class D is found in ribs. Salmon, mackerel, osseledets, as well as cod liver and halibut, caviar, sprat in olive oil, seafood, and also products of a wild journey, like yalovicha and pig liver, are rich in dzherelami. Do not forget about egg white, top oil, syr and syr, stench is also the leader in vitamin D. But first, I borrow rib'yach fat, from my 100 g, take 0.21 mg of vitamin, which exceeds the norm by 20 times in the needs of the body in vitamin class D.
In the products of the growing season, the amount of vitamin D is lower. Prote yogo to avenge potatoes, parsley, peas, mushrooms, vines and such products as nettle, kulbabi greens, horsetail and alfalfa. From the growing products in the pea itself, with the greatest amount of vitamin D.
The additional requirement for vitamin D is 2.5 mcg.
UVB-violation, more likely for the synthesis of vitamin D, - be it a sleepy light.
In the rich countries of 30-35 pivnіchnoy latitude UVB=0 pay the tax from sleepy hour dib. For this reason, vitamin D supplements are recommended for all latitudes from early to mid-afternoon.
However, according to the findings, UV tan is friendly to self-conscious people. That number is equal 25(OH)D in the blood - tse indicator, which you should take when taking a blood test for lack of vitamin D.
Go to the "Weather" addendum - there, in the remaining row, there is data about the camp of the UV month, de vie you know.
vitamin D
rarely go out on the streets
constantly get to know the specialized installations
constantly wear clothes, which hides a greater part of the skin's curve
Children older than 2 years old, grown-up, older, people of the frail age 10 mcg (400 IU)
carefully
Children not guilty until birth take more than 25 mcg (1000 IU) per day
Children up to 10 years old not guilty take more than 50 mcg (2000 IU) per day
Dorosli - the dose is not guilty of overdosing 100mcg (4000IU) per doba.
(Union of Pediatricians of Russia, Moscow, 2017)
ROZAHUNOK OF INDIVIDUAL DOSING
In case of suspected deficiency of Vitamin D against the background of taking a prophylactic dose, it is recommended to take an individual dose of Vitamin D for this purpose.
In children, unequivocal indications for D(25)OH equal to discharge are prematurity, dystrophy, superficial body weight, and obesity. In older adults - the same illness is associated with the work of the immune system, chronic illness liver, obesity, dystrophy.
Dosing of Vitamin D (IU/ME)= 40 (75-D(25)OH) m(kg) = dose of vitamin D, as you need to take for the sum of the completion of therapy.
The norm for analyzing D (25) OH - varies from one health organization to another.
EFSA For this moment, take a concentration of 50nmol/L according to the target values for all population groups. In the past, the dosing guideline is 75nmol/L.
Butt:
Lyudina wag 70kg
In analyzes D(25)OH 10nmol/L
IU = 40 (75-10) 70 = 182000 IU
To fill this deficit for 3 months, extend the number by 90 (days) - take the correct dose.
182,000/90=2022 IU/day
If the rozrahunkov dose goes beyond the range of safe (for grown-up people) 4000 IU - start taking the drug only after the weather with the doctor - you can recognize one-time large exciting doses. In medical systems, liquor doses of vitamin D are prescribed at a time. For example, 5000 IU once a day for term compensation for deficiency.
Remember, vitamin D strongly influences the endocrine system - it is impossible to overdosing on the same medicine. Do not experiment, especially if your child's health is at stake.
RECORDING DIRECT ETHER
JERELA VITAMIN D
Fish fat - 1 tbsp. 440IU
Salmon, mackerel (85g) 400IU
Tuna (85g) 228IU
Egg Zhovtok 41IU
Fortified foods can defy vitamin D
Additives are issued in the form:
25mcg = 1000IU
Children up to the age of no fault take more than 25 mcg per day, up to 10 years - more than 50 mcg, adults - more than 100 mcg.
In the EU, they begin to work on certain products: bread, plastics, dairy products.
It doesn't matter in what form you take vitamin D, as long as you don't sit on a fat-free diet. However, studies have shown that approximately 30% more Vitamin D will be acquired, if you take yoga for an hour, rich in fats. Or you can buy Vitamin D in fat capsules, often wines are sold with Omega-3 fatty acids.
WHAT DO WE KNOW ABOUT VITAMIN D?
Danimi meta-analysis 74 years Confirmed call to the recipient of vitamin D at the hour of pregnancy with the newborn.
In addition, vitamin D contributes to the assimilation of calcium and minerality of the bones, and also takes an active part in the improvement of the mucosal tissue in the presence of non-essential fatty acids (unrefined olive oil).
Regulates the process of blood retention.
Reduces the possibility of development of caries.
Take an active part in the robotic immune system.
It is possible to reduce the risk of rectal cancer, metabolic syndrome and diabetes.
There is not enough data about the possible positive effect of vitamin on autoimmune disease, on the development of psoriasis, atopic dermatitis, acne.
An excess of vitamin D in case of ailments can lead to hypercalcification and an increase in the risk of rapt falls.
In a broader thought, behind the data of meta-analysis it is not possible to confirm that only vitamin D supplements increase the mineral density of bone tissue or reduce the risk of fractures and falls in people of a frail age (even more important factors).
The study of vitamin D and chronic oncological, infectious diseases, as well as cognitive development were described TILKA in the survey reports for 2014.
Without vitamin D, less than 10-15% of dietary calcium and close to 60% of phosphorus are clayed. Sufficient reduction of vitamin D increases the absorption of calcium and phosphorus by 30-40% and 80% is normal. First, to diagnose calcium deficiency - it is necessary to reconsider, but there is no Vitamin D deficiency.
WHAT'S NEW?
New Japanese follow-up published in the Medical Journal in 2018, a roci, in which over 7000 cases took part, showed a 20-25% lower risk of developing cancer on average, who did not have a vitamin D deficiency. A 30% lower risk is specific for liver cancer.
Women under the hour of menopause with vitamin D deficiency 58% of patients with Mali have metabolic syndrome matched from 40% of the control group.
Adequate accommodation of a movirne lower risk of death in the aftermath of heart disease.
Folding is also hotly discussed follow-up of vitamin D- groups, like taking placebo, are already subject to the law on the ethics of conducting research.
Yogo is called vitamin D, but a lot of biochemists are also called yogo hormone. In any case, vitamin D is found in other vitamins.
Mi robimo yoga sami. Not in the intestines, like other vitamins, but in the shkir. On the right, in the fact that in the clitins of the shkiri there is a cholesterol z'ednannya, as from the very wound, for the impatient glasses of the first sleepy changes. As soon as the ultraviolet change is touched, without the participation of enzymes, provitamin is created, which then, without any haste, transforms into vitamin D 3 (cholecalciferol). As only a few dozrіv, z'yavlyayutsya proteins carry the molecules of the vitamin to the blood, to the cells of the body and the place of folding. This vitamin can be acquired from hedgehogs in the intestinal walls. Particularly rich in vitamin D is fish fat, fatty varieties of ribi - sedentary, salmon, mackerel, and also eggs.
Functions of vitamin D in the body
Molecules of this vitamin are concocted in the organism of the smut zavdannya - the acquisition of calcium and vikoristanya yogo salts for molding brushes and teeth. In this way, vitamin D improves the stability of the skeleton. In honor of those women who during menopause spend cystic mass, the stench is due to give special respect for supplying the body with a sufficient amount of vitamin D.
Wanting 99% of the total calcium in the body is spent on the consumption of brushes and teeth, the task of one hundred, which is overstocked, is also extremely important. On the right, in the fact that calcium plays the violin in the transmission of nerve impulses between nerve cells and the brain. They circulate to calcium through the critical channels between the membranes of the clitinum and transmit signals from the clitinum to the clitinum. It is important not only for coordinated mental activities, but also for the exchange of hormones, for growth, for the influencing neurotransmitters, as to bring us peace of mind, radiance and optimism. For this reason, neurophysiologists vvazhayut calcium in the best possible way. Ale prirodі vіn buv vіdomiy y іy yakostі vzhe z immemorial hours. Like creatures, for example, roes or hares, they recognized a strong stress (let's say, after a streak in pursuit), stench instinctively whisper rich calcium growths, so like thyme, rosemary, crepe, marjoram, or marjoram, which add up to 2.5% calm nerve calcium. Ale, in order to stimulate calcium, the necessary "drowsy" vitamin D.
The manifestations of supra-modern analytical devices of vitamin D step by step begin to reveal their secrets and demonstrate new marvelous plants, like wines in our body. Vcheni know more and more receptors for the "drowsy" elixir, especially in cells of the immune system. Imovirno, that this vitamin can be of equal importance for the strength of the mind. Of great interest is one of the remaining properties: vitamin D in the nuclei of clitin, which is responsible for the cysts, is rooted by the same receptors as estrogen. Apparently, the deficiency of this state hormone in the climacteric period leads to atrophy of the cysts. In this way, biochemists first smeared an unknown dose of interaction between estrogen, calcium and vitamin D.
Vitamin D necessary for the assimilation of calcium and vicarious salts in the molding of brushes and teeth. Vitamin D give mentality to our skeleton. Oskilki in women in the period of menopause are afraid of wasting of the cystic mass, the stench is due to give respect to those who have taken the vitamin from a sufficient amount of the body D .
Early signs of vitamin D deficiency
Short-eyedness
Vipadannya and ruynuvannya teeth
M'yazova weakness
Painful sweating of snow
Increased alertness
Nervous discord, dramatization
sleeplessness
Depressive camp
How vitamin D is consumed by the body
Vitamin D found in fat in the intestines for the help of chewing salts is seen from the grub mass, just like the molecules of fat or cholesterol, they are expelled by the protein shell and look like the so-called lipoproteins directly to the liver. There, the vitamin is reborn in the form of protein packaging (fat-like speech that cannot be transported in the blood in a different rank). So, just like vitamin D, when it comes to the skies, the molecules are straight at the nirk and there the dynamic "charges" are renewed. Now the stench is resting at a new combat readiness, to start molding the brushes. His relative of vitamin A, also known to fat, takes an active part in his work.
Yak diє vitamin D
Vitamin D is important to keep track of, so that the concentration of calcium in the blood does not fall below the same level. Sufficient amount of calcium in the body guarantees people's health, bone marrow. The quality of our brushes and teeth is not always the same: their structure changes with skin age, fallow in the presence of living speeches. Vіdpratsovana kіstková masa is seen, її mіstsі are created new. As if the bones hurt in us, you need to take 200 grams of syrup and drink a glass of two lemons, and until remembrance you will feel yourself in shape again, especially as you should gain more gymnastic rights. With such a simple way of skin, we can succumb to the dangers of becoming a victim of partial fractures.
As the concentration of calcium in the blood falls (the cause of which can be smoked cowbass with oiled potatoes, or canned goulash from a can), there is a small amount of parathormone in the blood, which stimulates the production of vitamin D in nirkah. The cells of the mucous membrane of the intestines eliminate the task of directing more calcium and phosphates from the blood. In addition, nirks now trim calcium and do not remove this important mineral from the section. Nareshti, calcium can be taken from the bones and directions from the blood. The right reason for this collapsing process lies in the fact that the first thing to do is to be satisfied with the need for nerve cells in calcium. A one-hundred-thousand rib of calcium in the blood is not guilty of lowering one's minds. Otherwise, it’s not enough for our minds to take a quick bite, which can be brought to the bone of the heart. Therefore, in the distribution of calcium in the intestines, there are special transport agents, the so-called calbindins, which are able to deliver this mineral to the blood and add it to active enzymes and proteins. In this rank, singing vitamins and minerals, like, for example, vitamin C and calcium, "is the first class."
Even though the walls of the intestines have accumulated a sufficient amount of calcium, vitamin D is enough for those that the skeletal system was turned over to its position of the mineral. If you don’t get calcium, then wines, like before, are kept from brushes, so that you can improve the necessary level of speech in the blood. Tse often leads to osteoporosis, atrophy of the cystic mass. However, if you do not get enough vitamin D, the reason for the lack of osteomalacia is the softening of the brushes. Without vitamin D, neither calcium nor phosphorus will be acquired from a sufficient amount of bone, and the bones will take in the necessary minerals.
Remaining vіdkrittya - vitamin D it has the same receptor in the nucleus of clitin, which is used by the bones, which is the hormone estrogen.
How to get rid of vitamin D deficiency
Lack of vitamin D may result from an imbalanced intake of fat. Without chewing salts, vitamin D cannot be taken from the intestines into the bloodstream. During the winter months in our latitudes, there is often no daylight for vitamins in the skies. In addition, the confusion and errors obscuring the necessary for the synthesis of vitamin ultraviolet change. A lot of people feel less than that at the hour of admission to a sleepy day so good that a lot of vitamin D is accumulated in their body, which is why the cystic system is significantly affected.
Vitamin D is found in fat and, therefore, can accumulate in the body. That’s why you can’t buy this vitamin in a pharmacy and take it uncontrollably in hope, because for this day you will have wonderful teeth and brushes. If you don’t want to get vitamin D, this vitamin is rarely consumed in food products, you can easily satisfy your need for a little fish ribeye (settle, sardine, mackerel, trout), liver, olії, milk and eggs. Golovna, that the hands of that day would have been exposed by stretching out ten strands of boules in the sun in the daylight.
Dose adjustments of vitamin D (for example, tablets) can lead to serious consequences. It doesn’t seem like it’s about those that the vitamin itself, due to its high concentration in the blood and tissues, can become toxic, it can lead to hypercalcemia, a high level of calcium in the blood. Superfluous calcium should be found in the soft tissue, such as nirk, heart, legenia or judge, and it seems to be there in the vapna. The latter may be atherosclerosis.
Oskіlki great zakupchennya vitamin D in the blood can be toxic, nature has been blamed for the lack of safety. Otherwise, people who live on the pivdnі in the area of the equator would become victims of the vitamin that vibrates near the upper sky. That is why nature won to protect people from above the smoky sun with a path to change the color of their skies. The dark pigment melanin, which is composed of midi and amino acids tyrosine, inhibits ultraviolet exchange and reduces the level of vitamin D.
However, in the process of taking a garnoy bath, we significantly increase vitamin D by two thirds more, lower even, if there are unique sleepy changes. In addition, with our fasting on sleep, the cholesterol in the sky makes the replacement of vitamin D so inactive speech, like a lumester, in order to change the bad habits.
The more hours we spend on the sun, the less it is synthesized in the skin of vitamin D. It is worth remembering that the first days spent on the sun, increase the strength and give a charge of goodness, but the rest of the sun for a long time often makes us stronger. , mlyavostі and nervousness.
Yakshcho calcium does not pick up in food products, wine gradually climb out of the cystic speech. Tse leading to osteomalasia, tobto rozm'yakshennya brushes, and in the early age - to rickets. Lighting up, we viroblyaemo at the shkіrі two-thirds more vitamin D , lower if unique sleepy changes
How many people need vitamin D?
Children, adolescents and adults need 5 to 10 mcg daily, and for those who are still growing, the dose may be increased by 10 mcg. These figures are known to people, since practically they can never be on the basis of sun and guilt to cover a deficiency of vitamin D for the diet of food products. Those who want to spend 20 hours on the sun, or wanting to stretch 30 hours of daylight in the sky, can manage with half or a third of the dose.
Especially rich in vitamin D
Food products Micrograms
fish fat (two teaspoons) 242
Oseledets (100 gr) 25
Mackerel (100 gr) 24
Salmon (100 gr) 12
Sardini in oil (100 gr) 9
Tuna (100 gr) 6
Milk (1 cup) 3
Unrefined wheat grains (100 gr) 3
Egg (1 egg) 1
Liver (100 grams) 1
What needs to be covered
These recommendations are worth the cost of taking vitamin C even if you need to take half a day for a new one. For millions of years, the development of vitamin D development in humans developed the same way as in creatures. Significant part of the vitamin was synthesized in the same time under the influx of ultraviolet changes. Our ancestors remembered that our ancestors remembered that the weather would be gloomy all day long.
That is why people, who are constantly resting at closed places and less than on a daily break, hurriedly go to the street for shopping, are guilty of supplementary intake of vitamins from food products. For whom milk is ideal. One liter can more than cover the daily norm. People who do not spend the opportunity to get on the sun, need a smaller dose of vitamin D, which should be taken from the same.
Those who don't spend their time on the sun, can take less vitamin D with foodstuffs, nizh ti, who spend an hour at closed places.
What is vitamin D for?
Illuminating brushes
healthy teeth
Calcium balance
Standing nervous system
Optimism, openness
M'yazova activity is active
Healthy heart
Stability of the immune system
Synthesis of hormones
Normal blood circulation
Introduction of lead from the body
People who have a low concentration of vitamin D in the blood are more easily exposed to lead and, in this way, are less protected. Non-safe lead molecules are corroded in the intestines by the same transport routes, like vitamin D. It is important for him to save enough calcium (for example, with milk, syrup) in order to win competition with lead rot.
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What is it like to go out?
Before the vitamins of group D, one can add a small amount of biologically active speeches. The greatest value for the health of people can be one of themcholecalciferol. Under the name "vitamin D" sound mayut on your own yoga.
Forward about the substance in cod fat, which protects against rickets, podomili 1913 to the fate of the successors Elmer McCallum and Margaret Devis from the USA.
The heart of the known speech was injected already with vitamin A. It was later announced that it was supposed to be in the future, it was called vitamin D.
The human body cansynthesize vitamin D independently. Speech 7-dihydrocholestorol, which is found in the skin, is converted to cholecalciferol during sleepy changes.
In the krains, roztashovannye close to the Polar Col, people often take away too little sleepy light, so that I can provide myself with vitamin D. For different taxes, from 70 to 90 thousand people of the peninsula latitudes suffer from the lack of speech.
Newly needed?
Cholecalciferol is not only a vitamin, but a hormone. Vіn supports the work of the thyroid gland, regulates the work of the heart-vascular, mucosal and herbal systems.
Ale most important function of vitamin D - stimulation of absorption in the intestinescalciumі phosphorushedgehog. Podnannya tsikh rechovin - calcium phosphate - utvoryu in the bodynew brush fabric.
This process is calledremineralization. Particularly important is that it is normal to break in case of growing fractures and in case of signsosteoporosis.
And why don't you hang out?
Vitamin D - fatty and building accumulate in the liver. Ale cih reserves of the body do not recover: winequickly stainedin the process of calcium exchange.
That is not enough vitamin D to bring to the stagedecrease in the thickness of the bone tissue- osteoporosis. Especially in women, in the organisms of which the exchange of calcium occurs more rapidly during the period of vagityanniversary.
Lack of calcium in the body negatively affects the function of nerve cells. In severe forms of veins, it provokes transcendental activity of neurological reflexes - hypocalcemic tetany, which is manifested in hand and foot spasms, as well as in spasm of the larynx.
Crimson, due to the normal balance of calcium in the body, the work of the heart-vascular and mucosal systems should be deposited.
Even more important vitamin D for infants - yogaa small amount can lead to rickets. The most serious symptoms of this are malignancy and deformity of the bones, which leads to an incorrect development of the skeleton in a child. Deficiency can also be manifested by neurological symptoms: supra-worldly irritability, drunkenness, impaired muscle tone.
It's important to know what hypervitaminosis of vitamin D is also not safe, like it is not enough. Too much to cause pain in the m'yazakh and glooms, damage to the etching and work of the heart-vascular systems.
What do you want to conquer?
It is bad to acquire vitamin D in cases of liver disease, mush and intestines. It is disrupted by the absorption of yoga during the introduction of biologically active additives for weight loss, in order to avenge the carrying of the disease, as well as whendiet, reduced fat.
How to take it?
Fakhіvtsі recommendgo to sleepnot less than three times per day - from 10 to 15 whilins for an open mind withoutsunscreen cream.
How much is sufficient for the synthesis of vitamin D. It is important to understand that"in reserve" regular zasmagoyu on the summer sun and tim moresolariumvitamin D cannot be stored.
Whenever you need to take it off for “preventive care”early and evening yearif ultraviolet viprominuvannya is not yet active and does not set a fee.
What the heck?
Most cholecalciferol is found in liver fat and fish meat: salmon, tuna and mackerel.
On the thought vchenih, two or threeribnikifor the day of the building, I will need to take vitamins. You can take vitamin D from topsoil,dairy productsthat egg yolk.
Mensch is an active form of this vitamin - D2 - є by products of growing, for example, parsley and spices, as well as in mushrooms.
Most important
Vitamin D is required for absorption of calcium in the body. It is not enough to cause fractures in court, as well as in damaged skeletal molding in children.
Optimal doses of this vitamin can be taken, supplemented with sun, and also living with rich products:fishі dairy products.