Micah Stanley
Iingcali zaseStiftung Warentest - kunye nemithombo yeendaba ezininzi eziqhelekileyo - zihlala zilumkisa malunga nokuthatha izongezo zevithamin D. Sijonga iingxoxo.
UVithamin D: UStiftung Warentest uyalumkisa
I-Vitamin D yinto ebizwa ngokuba yi-vitamin yelanga, apho umzimba womntu unokuvelisa ngokuzimeleyo kwesikhumba ngoncedo lwemitha yelanga (i-UVB radiation) - ukuya kwi-10,000 IU ye-vitamin D ngosuku okanye ngaphezulu. Inqanaba levithamini D alinakugqunywa ngokupheleleyo kwisondlo. Kuya kufuneka utye intlanzi eninzi okanye i-offal. Ngenxa yoko, abantu abaninzi bakhetha ukongeza i-vitamin D.
Ngentwasahlobo ka-2018, nangona kunjalo, uStiftung Warentest wakhupha isilumkiso malunga nezongezo zevithamini D - kwakhona. Ngenxa yokuba ngo-Epreli 2016 wayesele ecebise kakhulu malunga namalungiselelo e-vitamin D. Uthatha iidosi eziphezulu kakhulu, kunye "needosi eziphezulu" ezihambelana ne-1,000 ukuya kwi-2,000 IU ngosuku-kwaye ke iidosi ezithi, ngokweziphumo zamva nje, kwimeko yokunqongophala kwe-vitamin D, zihlala zingenakwanela ukunyanga le ntsilelo. bonke bayakwazi.
Okubi nakakhulu: Amalungiselelo e-Vitamin D akufanele abe ngaphezu kwe-800 IU, ngokwengcebiso ye-Federal Office yoKhuseleko lwaBathengi kunye noKhuseleko loKutya i-BVL kunye ne-Federal Institute for Drugs and Medical Devices BfArM. I-800 IU, nangona kunjalo, incinci kangangokuba ungaphantse uzigcinele ukutya.
Amanqanaba aphantsi e-vitamin D awafuni unyango
Ukupapashwa ukususela ngo-Ephreli 2018 kufunde ukuba i-vitamin D inqanaba legazi le-50 nmol / l linconywa, elihambelana ne-20 ng / ml. Ngokweengcali ze-Stiftung Warentest, iipesenti ezingama-60 zamaJamani akafikeleli kweli xabiso, kodwa amaxabiso aphantsi ngokuhambelanayo awahambelani nokuba “nesiphene esifuna ukunyangwa”.
Ngokusemthethweni, uhlupheka kuphela ngenxa yokunqongophala kwevithamini xa uphuhlisa iimpawu ezihambelanayo. Kwimeko ye-vitamin D, iimpawu zokunqongophala zikhula kumaxabiso angaphantsi kwe-12.5 nmol / l (= 5 ng / ml). Emva koko uhlaselwa zizifo zamathambo ezifana ne-osteomalacia kunye ne-rickets - ngokutsho kwe-Stiftung Warentest, leyo, ngendlela, ehlala ibhala into onokuyifumana kwiwebhusayithi yeRobert Koch Institute ngoko kuyathandabuzeka ukuba kukho "iingcali" kuzo zonke.
Ngaba uthintelo ligama langaphandle le-Stiftung Warentest?
Ke ngoku-ukuba ugula kakhulu-ungawenza amalungiselelo. Uthintelo ke ngoko lubonakala luyinto yangaphandle kwamanye amaziko. Nangona kuvunywa ke ukuba "kumaxabiso aphezulu kancinane kune-5 ng/ml echaziweyo, isiphumo esingathandekiyo kwimpilo yethambo sinokubonakaliswa rhoqo (!) ", oku akubonakali kuyikhathaza i-Stiftung Warentest ngokukodwa, kwaye ngokuqinisekileyo akufanelekanga qalisa isindululo sokuthatha ivithamin D.
Ngokwenyani, singaliphelisa inqaku okwangoku, kuba ngokuqinisekileyo akunakunqongophala kwe-Stiftung Warentest kunye neengcali zayo ukuba amaxabiso aphantsi kakhulu asachazwa njengempilo kwaye "ayidingi nyango". Ukunika umntu ivithamin D kuphela xa ehlakulela iimpawu zokunqongophala phantse kumda wokwenzakala ngabom emzimbeni. Nokuba ngokusemthethweni, amaxabiso e-10 ng/ml abonwa njengentsilelo.
Ewe, nokuba ixabiso le-20 ng / ml alanele ukugcina impilo yethambo, ngokutsho kooprofesa abadumileyo abafana noProf. UFranz Jakob, iZiko le-Orthopedic loPhando lwe-Musculoskeletal, iYunivesithi yaseWürzburg, iKlinikhi ye-Orthopedic kunye noProf.
IVithamin D yenza umonakalo omkhulu kunokulunga
I-Stiftung Warentest ikhankanya uphando oluvela kwi-2016 (iSibhedlele seYunivesithi yaseZurich) ukuxhasa isilumkiso sayo se-vitamin D, ngokutsho ukuba ukuthatha i-vitamin D ngonyaka akuzange kukhusele abantu abadala ekuweni, ewe, abo babenokuwa kakhulu emva kokuthatha i-vitamin D Amanqaku aphunyeziweyo. Kwakhona wayenomngcipheko ophezulu wokuwa. I-Vitamin D ilawulwa kubathathi-nxaxheba kolu cwaningo kuba, phakathi kwezinye izinto, kubalulekile kumandla, ukuguquguquka, kunye nokulinganisela.
Nangona kunjalo, kunokuthatha iminyaka emibini ukuba amanyathelo athile abe nefuthe kwimpilo yamathambo, ngakumbi kubantu abadala, ngoko ke iziphumo emva konyaka omnye azikwazi kuthathwa njengezokugqibela.
Kwakungekho neqela le-placebo elalinokubonisa ukuba abantu babeza kuphila njani ngaphandle kolawulo lwe-vitamin D. Kwakhona, mhlawumbi umthamo wawungekho phezulu ngokwaneleyo.
Ezinye izigxeko zibandakanya ukuqaphela ukuba abathathi-nxaxheba kwiqela kunye nokuwa rhoqo baphinde bahlupheke kwi-sarcopenia (ukutshatyalaliswa kwemisipha) kwaye ngoko ke babesengozini enkulu yokuwa ngenxa yesi sizathu sodwa.
IVithamin D iyodwa ayinakwenza imimangaliso!
Kuphononongo olukhankanyiweyo, izifundo zifumene i-vitamin D kuphela. Zonke ezinye izinto ezibalulekileyo (kubandakanya i-magnesium kunye ne-vitamin K2 okanye i-silicon, i-zinc, i-potassium, kunye ne-vitamin C) ezifunekayo kwithambo elifanelekileyo kunye ne-metabolism ye-muscle ayizange inikwe okanye ihlolwe. Nangona kunjalo, ukuba izigulane zinengxaki yokunqongophala kwe-magnesium, umzekelo, i-vitamin D ayisebenzi.
Umntu akafanele alindele imimangaliso ekuncediseni into enye ebalulekileyo, nkqu nevithamin D. Yiyo loo nto yonke inkalo ithathelwa ingqalelo kwindlela ebanzi - zombini ukuphuculwa kokubonelelwa kwezinto ezibalulekileyo kunye namanye amanyathelo, afana umz. B. uqeqesho ibhalansi, ukwakhiwa kwezihlunu, isondlo enempilo, imeko flora intestinal, njl. Abantu abadala ngokukodwa kufuneka kwakhona zivavanywe rhoqo amehlo abo kunye nokuva, njengoko imida imisebenzi kule mimandla idla ngokukhokelela ekuwa. Kwakhona kubalulekile ukuqaphela ukuba abantu abadala abaninzi bathatha amayeza ahlukeneyo, amaninzi anokuthi abe negalelo kwisiyezi okanye ingozi efanayo yokuwa.
Ke ukuba ujonga ivithamin D eneemfama kuphela, awuzukwazi ukunceda abantu okanye ukukunika iingcebiso ezifanelekileyo, kwaye awuzukufikelela kwiziphumo zophononongo eziyinyani.
Olunye uphononongo lubonisa umphumo
dr David B. Reuben, ugqirha oyintloko we-geriatrics kwi-David Geffen School of Medicine e-Los Angeles, kwakhona utsalela ingqalelo kwisifundo esikhulu kunazo zonke esingenasiphelo ukuza kuthi ga ngoku, apho isiphumo sokuthintela ukuthathwa kwe-vitamin D kubonisiwe. Kolu phononongo, bekukho ipesenti ye-29 yokunciphisa i-hip fractures, nangona kunyamekelwa ukuba kufakwe kuphela abo bathathi-nxaxheba kuhlalutyo abaye babambelela ngokwenene kulwazi kwaye bahlala beyongezelela.
I-Vitamin D ayikhuseli kwizifo ezingapheliyo
Kwakhona - ngokutsho kwe-Stiftung Warentest - i-vitamin D mhlawumbi ayikwazi ukukhusela izifo ezingapheliyo ezifana nomhlaza, izifo zenhliziyo, uxinzelelo lwegazi oluphezulu, kunye nohlobo lwe-2 yeswekile, echaza ingxelo ye-German Society for Endocrinology evela kwi-2012.
Nangona besisazi nophononongo olusuka kwi-2013, ngokutsho ukuba unikezelo lwevithamin D lunxulumene ngokusondeleyo nempilo jikelele (eyona nto ingcono ibonelelwa nge-vitamin D, ngcono imeko yempilo), kodwa oku "kuphela kwizifundo zokuqwalasela" - kwaye njengoko kuyaziwa, ezi azizange zinike mpendulo malunga nokuba ukunqongophala kwevithamin D kwaba ngunobangela okanye sisiphumo sezifo ezichaphazelekayo.
Ngaba ukunqongophala kwe-vitamin D kungunobangela okanye umphumo wezifo ezingapheliyo?
Ukunqongophala kwe-Vitamin D ke ngoko kunokuba ngunobangela okanye umphumo wezifo ezingapheliyo. Oku kuthetha ukuba amathuba okuba intsilelo ngunobangela (okanye into enegalelo) ngama-50 ekhulwini, nto leyo ephakame kakhulu. Kutheni emhlabeni kufuneka umntu alinde amashumi eminyaka de umbuzo (nokuba ngunobangela okanye umphumo) usonjululwe ngokuqinisekileyo? Kutheni ungaquki ukwenziwa kwamanqanaba evithamin D kulo naluphi na unyango namhlanje? Ngokukodwa kuba uStiftung Warentest ubhala ukuba "ityhefu" enevithamini D ayinqabile.
Ukongezelela - njengoko sele kubonisiwe ngasentla - kufuneka kuthathelwe ingqalelo ukuba ukungabikho kwevithamini enye kunqabile ukuba kube yimbangela yesifo. Izifo ezingapheliyo ngokukodwa zisoloko zisisiphumo sezinto ezininzi ngaxeshanye. Ngoko ke akuyi kuba nako ukubonisa ukuba ukunqongophala kwevithamin D kuphela kubangela oku okanye eso sifo. Ukunqongophala kuya kuhlala "kuphela" ngunobangela omnye onegalelo (kunokwenzeka ukuba uninzi).
I-Stiftung Warentest: Ukuhlala ngaphandle kwanele ukugubungela imfuno ye-vitamin D
Ngoko ke akukho sizathu sibambekayo sokulumkisa malunga nezongezo zevithamin D. UStiftung Warentest, kwelinye icala, unoluvo lokuba ukuchitha ixesha ngaphandle kwanele ukuvelisa ivithamin D eyaneleyo, nasebusika.
Ukuba sikhumbula amanqanaba aphantsi e-vitamin D, apho "iingcali" e-Stiftung Warentest zisacinga ukuba zingenasiphako kwaye azifuni unyango, ngoko ngokwenene akunzima ukufezekisa ezi xabiso. Ngokusisiseko, akukho mfuneko yokuba wenze nantoni na - kwaye sele unentsilelo ngexabiso elithathwa ngokusemthethweni njengelimangalisayo kwaye lisempilweni.
Ukutshisa ilanga ngokufanelekileyo kufuneka kufundwe…
Imiyalelo evela kuStiftung Warentest malunga nendlela yokufumana ivithamin D eyaneleyo ngokutshiswa lilanga nayo intsonkothile kangangokuba awusakwazi ukuba wenze ntoni emva koko. Okokuqala, kuthiwa imizuzu engama-20 ukuya kwengama-30 elangeni ngosuku inokwanela. Le nkcazo yodwa ayinalwazi xa ujonga iimeko zemozulu kuMbindi Yurophu kunye nemihla ngemihla yabantu abaninzi (abasebenza ixesha elizeleyo).
Kodwa ke kuba nzima ngokwenene. Kufuneka uhlale elangeni kuphela isiqingatha sexesha onokuthi utshiswe lilanga ngaphandle kokhuseleko. Kodwa oko-njengoko omnye evuma kwakhona-kunzima ukukuhlola. Noko ke, ukuhlala elangeni ixesha elide kwandisa amathuba okuba nomhlaza wolusu. Kwaye kungekhona nje xa ufumana ukutshiswa lilanga. “Kwanemithamo emincinane yokukhanya kwe-UV, kudala ngaphambi kokuba kutshiswe lilanga, inokonakalisa imathiriyeli yemfuza ize ngaloo ndlela ibangele umhlaza wolusu ngokubanzi.”
Ukukhuselwa kwelanga kubaluleke ngaphezu kwe-vitamin D - ngokutsho kwe-Stiftung Warentest
Ngoko kucetyiswa ukuba usebenzise i-sunscreen, ongafanele uyenze ngaphandle kwayo ngenxa yemveliso ye-vitamin D. Emva koko ubhekisela kuvavanyo lwe-sunscreen yangaphakathi, apho u. Iimveliso zokukhusela ilanga zabantwana ziyacetyiswa ukuba zinezihluzo zokukhusela ilanga ezithandabuzekayo ezifana umz. B. zine-octocrylene. Ezi khemikhali zinokungena kwaye zakhe emzimbeni.
Ukutya iintlanzi ezininzi kuyacetyiswa - nangona ukuloba ngokugqithisileyo kunye nokungalungi kwendalo
Ekubeni okunye ukutya kunezixa ezithile zevithamin D, kudla ngokuthiwa ukutya kunokugubungela ukuya kutsho kuma-20 ekhulwini emfuneko yevithamin D. Intlanzi yolwandle ene-oyile ityebile kwivithamin D. Yiyo loo nto kufuneka ibe kwimenyu kanye okanye kabini ngeveki - ngokutsho kweengcali ezininzi ezicingelwayo kwaye ngokuqinisekileyo nezo ze-Stiftung Warentest.
Noko ke, ngenxa yokulotywa ngokugqithisileyo kweelwandle namhlanje nokufuyiwa kweentlanzi eziyingozi kwimekobume, loo ngcebiso ayinakunikelwa ngesazela esilungileyo (bona inqaku lethu elithetha ngentlekele yendalo yeentlanzi) yaye apha, kwakhona, kubonisa ukungazi kakuhle kwengxaki ehambisana nayo. . Iintlobo zeentlanzi ezinamafutha aphezulu ziquka i-herring, i-salmon, i-eel, kunye ne-sardines, zonke ezikuLuhlu oluBomvu lweNgcebiso yeentlanzi zeGreenpeace, okuthetha ukuba ezi ntlobo zeentlanzi azifane zibanjwe okanye zifuywe ngokuzinzileyo. Ukongeza, sicacisa ukuba iintlanzi azikho sempilweni njengoko kuhlala kufunwa kwinqaku lethu Iintlanzi: Ngaba isempilweni ngokwenene?
I-Stiftung Warentest: Thatha kuphela i-vitamin D ukuba ugqirha wakho uyakuvumela
Ekugqibeleni, ingcebiso ayiyikuthatha izongezo ze-vitamin D ngokukrokra-imvakalelo esabelana ngayo, njengoko ukufumana idosi efanelekileyo kuwe kunokwenzeka kuphela xa usazi amanqanaba akho e-vitamin D angoku. Nangona kunjalo, amava abonise ukuba awukwazi ukuthembela kugqirha (ngaphandle kokuqinisekisa umgaqo).
Mhlawumbi ubeka ivithamin D ngokukhawuleza ngaphandle kovavanyo kwaye ngoko ke kungekhona kwidosi echanekileyo yodwa, okanye umguli kufuneka ahlawule uvavanyo oluphuma epokothweni yakhe ngenxa yokuba ugqirha akaboni sizathu samayeza ngenxa yoko. Ukwahluka kwesithathu kuseyona nto ixhaphakileyo: ugqirha uyaxhathisa izinyo kunye nezikhonkwane ukwenza uvavanyo, ngokuyininzi ngenxa yokuba ucatshukiswa yi "vitamin D hype" eyenziwe ngamajelo eendaba. Nokuba isigulana sifuna ukuzihlawulela ngokwakhe uvavanyo, kudla ngokuba nzima ukukholisa ugqirha.
Ngethamsanqa, unokwenza uvavanyo lwe-vitamin D ngokwakho. Kodwa i-naturopaths inokuba nenqanaba le-vitamin D elimiselweyo.
Kwinqaku lethu malunga nokutya okuchanekileyo kwe-vitamin D, unokufunda into onokuyijonga xa uthatha i-vitamin D ngokuchanekileyo ukuze ugweme imiphumo emibi okanye ukungabikho kwempembelelo kwangaphambili.
