Whakamātautau vitamin D (huaora D): ngā taumata noa, ngā tohu o te korenga, me te wāhi e whiwhi ai

Ka pakari tonu ō kōiwi me ō uaua i te vitamin D, ā, he tino noa te taumata iti. Anei me pēhea te pānui i tō hua 25-OH vitamin D, me ngā mea e piki ai.

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Whakautu poto

He aha te taumata vitamin D (huaora D) noa?

Ka inea te vitamin D hei 25-hydroxyvitamin D. Raro iho i te 20 ng/mL (50 nmol/L), he kore (deficient), ā, raro iho i te 12 ng/mL (30 nmol/L), he tino iti. E ai ki te nuinga o ngā mātanga, ka rawaka te 20 ng/mL neke atu mō te ora o ngā kōiwi, ā, he maha ngā taiwhanga ka tā i te 30 ki te 100 ng/mL hei awhe tohutoro. Neke atu i te 50 ng/mL pea, kāore he painga atu, ā, ka kino pea ngā taumata tino teitei.

Whakamāramatia taku pūrongoPātai mō taku hua

He mōhiohio hauora, ehara i te tohutohu hauora. E mōhio ana tō rata ki tō āhua katoa; pātai ki a ia mō tō hua.

Tūtohi awhe

Tūtohi taumata vitamin D

Te 25-hydroxyvitamin D (25-OH D, te whakamātautau vitamin D noa). ng/mL × 2.5 = nmol/L. Ko te awhe a tō taiwhanga kei tō pūrongo te mea hei whakatairite.

Huang/mLnmol/LTe tikanga i te nuinga o te wā
Tino itiRaro iho i te 12Raro iho i te 30Ka piki te tūpono o ngā kōiwi ngohengohe (rickets i ngā tamariki, osteomalacia i ngā pakeke). Me maimoa.
Kore (deficient)12 ki te 1930 ki te 49He iti rawa mō ngā kōiwi ora. Ka maimoatia i te nuinga o te wā.
Kāore i te rawaka (insufficient)20 ki te 2950 ki te 74He rawaka mō te nuinga e ai ki ngā paerewa IOM; ko ētahi taiwhanga me ētahi mātanga e pai ake ana ki te 30 neke atu.
Rawaka30 ki te 5075 ki te 125He taumata ora mō ngā kōiwi me ngā uaua.
TeiteiNeke atu i te 50Neke atu i te 125Kāore he painga atu. Nā ngā pire āpiti i te nuinga; me arotake te inenga.
Teitei rawaNeke atu i te 150Neke atu i te 375He tūpono paitini vitamin D me te konupūmā teitei. Me kite i te rata.

He maha ngā taiwhanga ka tā i te 30 ki te 100 ng/mL hei "noa". He rerekē ngā aratohu mēnā ka rawaka te 20, te 30 rānei ng/mL, engari e whakaae ana rātou he iti rawa te raro iho i te 12, ā, kāore he painga o te neke atu i te 50.

Ngā kai he vitamin D kei roto

He tatau āwhiwhi nō te NIH Office of Dietary Supplements. He torutoru noa ngā kai he nui te vitamin D, koia i hira ai te rā, ā, i ētahi wā ngā pire āpiti.

KaiTe rahi noaVitamin D (āwhiwhi)
Hinu ate cod (cod liver oil)1 pune nui (tablespoon)1,360 IU (34 mcg)
Hāmana (salmon), kua tunua85 g (3 oz)570 IU (14 mcg)
Harore i whakatupuria i raro i te rama UV½ kaputata ki te 360 IU (9 mcg)
Miraka kua tāpiritia he vitamin D1 kaputata ki te 120 IU (3 mcg)
Kai pata parakuihi (cereal) kua tāpiritia he vitamin D1 wāhangatata ki te 80 IU (2 mcg)
Tuna i te kēne, i te wai85 g (3 oz)40 IU (1 mcg)
Te kōwhai o te hua manu1 hua manu nui44 IU (1 mcg)

Ko te tohutoro whānui mō ia rā ko te 600 IU (15 mcg) mō ngā pakeke tae noa ki te 70 tau, ā, ko te 800 IU (20 mcg) neke atu i te 70. Ki te maimoa i te korenga, ka whakamahia ngā inenga nui ake, mā tō rata e whakarite.

He aha te mahi a te vitamin D?

Ka āwhina te vitamin D i tō puku ki te ngongo i te konupūmā (calcium) me te phosphate, ngā kohuke e hanga ana, e pupuri ana hoki i te pakari o ngā kōiwi me ngā niho. Ka pai tonu hoki te mahi a ngā uaua, ā, he wāhi tōna i te pūnaha ārai mate.

Ka hanga tō kiri i te vitamin D ina pā ana ki te rā (ngā hihi UVB), ā, he iti iho te nui ka ahu mai i te kai. Ka hurihia e te ate hei 25-hydroxyvitamin D, koia te mea ka inea e te whakamātautau toto, nā te mea ka whakaatu i ō toenga i ngā wiki kua hipa. Kātahi ka hanga ngā whatukuhu i te āhua hohe.

Ka whakapiki te vitamin D2 me te D3 i tō taumata; ko te D3 (cholecalciferol), te momo ka hanga e tō kiri, he paku nui ake te pikinga, he roa ake hoki te pūmau. He maha ngā wā ka tuhia te whakamātautau hei 25-OH vitamin D, vitamin D total, vitamin D3 test rānei.

He aha te tikanga pea o te vitamin D iti?

He tino noa te vitamin D iti, tae noa ki ngā whenua paki, nā te mea he tokomaha e noho ana ki roto i te whare i te nuinga o ngā hāora awatea. He nui ake te tūpono ka iti tōu mēnā:

  • he iti tō noho ki waho, ka hīpokina te nuinga o tō kiri, ka noho rānei koe ki tawhiti i te pae waenga (equator) i te takurua
  • he kiri parauri ake tōu, ka iti iho te vitamin D ka hangaia i taua rā anō
  • he pakeke koe, nā te mea ka iti iho te hanga a te kiri i te pakeketanga
  • he taumaha rawa koe, nā te mea ka pupuritia te vitamin D ki te ngako
  • kei te hapū, kei te whāngai ū rānei koe, he pēpi rānei e whāngaia ana ki te ū anake
  • he coeliac disease, he mate whēkau mumura (inflammatory bowel disease), he mate ate, he mate whatukuhu rānei tōu, kua pokaia rānei koe hei whakaheke taumaha
  • kei te kai koe i ētahi rongoā, pērā i ētahi rongoā hukihuki (anti-seizure), i ngā steroid mō te wā roa rānei

He pōuriuri, kāore rānei he tohu o te vitamin D iti i te nuinga o te wā. Tērā pea ko te ngenge, te mamae kōiwi, mamae tuarā rānei, te mamae, te ngoikore rānei o ngā uaua (inarā ina piki i te arawhata, ina whakatika rānei i te tūru), te kōmau o ngā uaua (cramps), te ngākau pōuri, me te pā auau o te māuiui. Ka roa te wā, ka angiangi ngā kōiwi i ngā taumata iti (osteoporosis), ā, ka ngohengohe i te korenga taumaha: ko te rickets i ngā tamariki, ko te osteomalacia i ngā pakeke.

Ka teitei rawa rānei te vitamin D?

Āe, engari tata ki te katoa nā te kai nui rawa i ngā pire āpiti. Kāore e taea te nui rawa mai i te rā, ā, he iti noa te nui ka ahu mai i te kai.

Neke atu i te 50 ng/mL (125 nmol/L) pea, kāore he painga atu. Neke atu i te 150 ng/mL (375 nmol/L) pea, ka whakapiki pea te vitamin D i te konupūmā o te toto kia teitei rawa. Ko ngā tohu ko te hiainu, te nui o te mimi, te whakapairuaki me te ruaki, te kōroke, te ngenge, te rangirua, ā, ka roa, he kōhatu whatukuhu, he tūkino whatukuhu rānei.

He whānui te hoko o te vitamin D inenga nui, ā, i ētahi wā ka kainga mō ngā marama kāore he whakamātautau. Mēnā kei te kai koe, pātai ki tō rata mō te roa hei kai tonu, me te wā hei whakamātautau anō.

Nō hea te vitamin D: te rā me te kai?

Ko te rā te pūtake matua mō te nuinga. Ko te wā poto, auau, e pā ai te rā o te poutūtanga ki te kanohi, ngā ringa me ngā waewae i te nuinga o ngā rā, kāore he ārai rā (sunscreen), kāore hoki e tahuna, ka āwhina i te kiri ki te hanga vitamin D. Ko te roa e hiahiatia ana ka hāngai ki te tae o tō kiri, ki te wāhi e noho ana koe, me te kaupeka: tērā pea ka hiahia te kiri mā ake ki te 10 ki te 15 meneti, he roa ake mō te kiri parauri ake. Kāore te rā mā te matapihi e whai hua, ā, ka piki te tūpono o te mate pukupuku kiri i te pānga roa kāore he ārai, nō reira kaua rawa e tukua kia tahuna tō kiri.

He paku āwhina tā te kai: ngā ika hinu (hāmana, mackerel, sardine), te hinu ate cod, te kōwhai o te hua manu, ngā harore i whakatupuria i raro i te rama UV, me ngā kai kua tāpiritia he vitamin D, pērā i ētahi miraka, miraka tipu, waipupuru (yoghurt), kai pata parakuihi me ngā hinu tunu kai. Ko te hunga kaimanga (vegetarian, vegan), ka whakawhirinaki ki te rā, ki ngā kai kua tāpiritia, ā, ina hiahiatia, ki ngā pire āpiti.

Me pēhea te whiwhi i te whakamātautau vitamin D?

  • He tauira toto iti mai i tētahi ia toto (vein). Kāore he take o te nohopuku, ki te kore e hiahiatia mō ētahi atu whakamātautau i taua toronga anō.
  • Ko te whakamātautau hei tono ko te 25-hydroxyvitamin D (25-OH D). Ko te whakamātautau "1,25-dihydroxy" he whakamātautau rerekē, mā te mātanga.
  • Mēnā kei te kai koe i te vitamin D, kai tonu pērā i te tikanga, ki te kore tō rata e kī kē, ā, kōrero ki te taiwhanga te inenga.
  • He iti ake ngā taumata i te mutunga o te takurua, he teitei ake i te mutunga o te raumati.
  • Ka hoki mai ngā hua i roto i te kotahi ki te rua rā.

Ko wai me whakamātautau mō te vitamin D?

Kāore ngā pakeke ora, kāore he tohu, e hiahia ana ki ngā whakamātautau vitamin D auau; ko te aratohu 2024 a te Endocrine Society e tohutohu ana kia kaua e whakamātautau auau te nuinga o te hunga raro iho i te 75 tau. He tika te whakamātautau mēnā:

  • he mamae kōiwi, he ngoikore uaua tōu, he hinga auau, he whati rānei i tētahi hinga iti
  • he osteoporosis tōu, kei te maimoatia rānei koe mō tērā
  • he mate tōu e pā ana ki te ngongotanga (coeliac disease, IBD, pokanga whakaheke taumaha), he mate ate, mate whatukuhu rānei
  • kei te kai koe i ngā rongoā e whakaheke ana i te vitamin D
  • kei te kai koe i te vitamin D inenga nui, kia kitea kāore i te teitei rawa te taumata
  • kei te maimoatia koe, i te nuinga o te wā e 3 marama i muri i te tīmatanga, ina tau te taumata

He aha ka āwhina mēnā he iti tō vitamin D?

  • Whiwhi i te rā mā te haumaru: he wā poto, auau ki waho i te nuinga o ngā rā, kaua e tahuna.
  • Kainga ngā kai he vitamin D: ngā ika hinu, ngā hua manu, ngā harore UV, me te miraka, ngā kai pata parakuihi, ngā hinu rānei kua tāpiritia he vitamin D.
  • Ngā pire āpiti: whāia te mahere a tō rata. Ki te maimoa i te korenga, ka whakamahia ngā inenga nui ake mō tētahi wā kua whakaritea, ā, ko te inenga tika ka hāngai ki tō taumata, tō taumaha me tō hauora. Kaua e kai i te vitamin D inenga nui mō ngā marama kāore he whakamātautau; mā te nui rawa ka piki te konupūmā, ka tūkino pea i ngā whatukuhu.
  • He mea nui anō te konupūmā (calcium): ka āwhina ngā kai miraka, ngā miraka tipu kua tāpiritia, te ragi, te sesame, ngā huawhenua rau kākāriki me te tofu i te vitamin D ki te hanga kōiwi.
  • Whakamātautau anō i muri i te 3 marama pea o te maimoatanga, kia rite ki tā tō rata.

Āhea kite ai i te rata

Whakaritea he toronga

  • Raro iho tō vitamin D i te 12 ng/mL (30 nmol/L): kite i tētahi rata whānui (GP) i roto i te 1 ki te 2 wiki hei whakarite maimoatanga, hei tirotiro hoki i te konupūmā.
  • Raro iho i te 20 ng/mL (50 nmol/L), ā, he mamae kōiwi, he ngoikore uaua, he hinga auau rānei tōu: kite i tētahi rata whānui (GP) i roto i te 2 ki te 4 wiki.
  • Neke atu i te 100 ng/mL (250 nmol/L), kua kai rānei koe i te vitamin D inenga nui mō ngā marama kāore he whakamātautau: kite i tētahi rata i roto i te wiki kotahi hei tirotiro i te konupūmā, hei arotake hoki i te inenga.
  • Kei te hapū, kei te whāngai ū rānei koe, kei te tiaki rānei i tētahi pēpi, ā, kāore koe i te mōhio mō te vitamin D: pātai ki tō rata, ki tō kaiwhakawhānau (midwife) rānei i te toronga e whai ake nei.

Tonoa he āwhina ohotata ināianei (waea atu ki tō nama ohotata ā-rohe) mēnā kei tētahi tangata:

  • te rangirua, te ruaki taumaha, te tino hiainu me te ngoikore, he manawa kōtiti rānei, i a ia e kai ana i te vitamin D inenga nui (he konupūmā teitei pea)
  • he kūmanga uaua (spasms), he tiotio (tingling) huri noa i te māngai, he hukihuki (fit) rānei, inarā mēnā e mōhiotia ana he tino iti tōna vitamin D, konupūmā rānei

Kāore rawa te tau vitamin D anake e ohotata. Ko ēnei tohu te ohotata.

Kua whiwhi koe i tō hua vitamin D? Kia mārama ki te pūrongo katoa.

Ka pānuitia e Saluvo tō pūrongo katoa i ngā kupu māmā, i tō reo: te vitamin D, te konupūmā, te B12 me ērā atu, ko ēhea uara kei waho i te awhe, me ngā pātai hei ui ki tō rata.

Whakamāramatia taku pūrongo

Kore utu te tīmata. Tāpirihia he whakaahua, he PDF rānei o tō pūrongo; ka pānuitia ia uara e ngā tauira AI e rua.

Ngā pātai a te iwi

  • Ka inea e te whakamātautau vitamin D te 25-hydroxyvitamin D (25-OH D) i tō toto, te āhua e whakaatu ana i te nui o te vitamin D kua pupuritia e tō tinana i ngā wiki kua hipa. Ka kīia anō ko te vitamin D3 test, te vitamin D total, te 25-OH vitamin D rānei. Ka āwhina ki te kite i te korenga, ā, ka tirotiro mēnā kei te whai hua ngā pire āpiti.

  • Raro iho i te 20 ng/mL (50 nmol/L), he kore, ā, raro iho i te 12 ng/mL (30 nmol/L), he tino iti. Ko te 20 ng/mL neke atu, ka rawaka mō te nuinga e ai ki ngā paerewa a te Institute of Medicine, ā, he maha ngā taiwhanga ka tā i te 30 ki te 100 ng/mL hei noa. Neke atu i te 50 ng/mL pea, kāore he painga atu.

  • He tokomaha kāore he tohu. Ina puta, ko te ngenge, te mamae kōiwi, mamae tuarā rānei, te mamae, te ngoikore rānei o ngā uaua (inarā i te arawhata, i te whakatū rānei), te kōmau o ngā uaua, te ngākau pōuri me te pā auau o ngā pokenga. Ko te korenga taumaha, roa hoki, ka ngohengohe ngā kōiwi, ka puta te rickets i ngā tamariki me te osteomalacia i ngā pakeke.

  • Ko te nuinga, he iti rawa te rā ki te kiri: ko te noho ki roto i te whare i te nuinga o te rā, ko te hīpoki i te kiri, ko te kiri parauri ake, ko te pakeketanga, ko te takurua rānei ki tawhiti i te pae waenga. Ka whakaheke anō te taumaha rawa, te hapūtanga, te coeliac disease, te mate whēkau mumura, te mate ate, mate whatukuhu rānei, te pokanga whakaheke taumaha me ētahi rongoā.

  • He torutoru noa ngā kai he nui. Ko ngā mea pai rawa ko te hinu ate cod, ngā ika hinu pērā i te hāmana, te mackerel me te sardine, te kōwhai o te hua manu, ngā harore i whakatupuria i raro i te rama UV, me ngā kai kua tāpiritia he vitamin D, pērā i ētahi miraka, miraka tipu, waipupuru, kai pata parakuihi me ngā hinu tunu kai. Mō te nuinga, ko te rā tonu te pūtake matua.

  • Ka āwhina te wā poto, auau, e pā ai te rā o te poutūtanga ki te kanohi, ngā ringa me ngā waewae i te nuinga o ngā rā, kāore he ārai rā, kāore hoki e tahuna. Tērā pea ka hiahia te kiri mā ake ki te 10 ki te 15 meneti; he roa ake mō te kiri parauri ake. Kāore te rā mā te karaihe e whai hua. Kaua rawa e tukua kia tahuna tō kiri, nā te mea ka piki te tūpono o te mate pukupuku kiri.

  • Āe, tata ki ia wā nā ngā pire āpiti inenga nui, ehara i te rā, i te kai rānei. Ko ngā taumata tino teitei (neke atu i te 150 ng/mL pea) ka whakapiki pea i te konupūmā o te toto, ka puta te hiainu, te mimi auau, te whakapairuaki, te ruaki, te rangirua, ā, ka roa, he tūkino whatukuhu. Mēnā kei te kai koe i te vitamin D inenga nui, pātai ki tō rata mō te roa hei kai tonu me te wā hei whakamātautau anō.

  • Ko te vitamin D3 (cholecalciferol) te āhua ka hanga e tō kiri mai i te rā, ā, kei ngā kai kararehe; ko te vitamin D2 (ergocalciferol) nō ngā tipu me ngā harore. Ka whakapiki rāua tahi i tō taumata vitamin D, ā, he paku nui ake te pikinga a te D3. Ka inea tahitia rāua e te whakamātautau toto hei 25-hydroxyvitamin D.

  • Kāo. Ka taea e koe te kai me te inu pērā i te tikanga i mua i te whakamātautau vitamin D. Mēnā ka mahia ētahi atu whakamātautau i taua wā anō, pērā i te fasting glucose, i te lipid profile rānei, whāia ngā tohutohu nohopuku mō ērā. Mēnā kei te kai koe i ngā pire vitamin D, kai tonu, ki te kore tō rata e kī kē.

  • Mā te maimoatanga ka whakaritea e tō rata, ka piki ngā taumata i roto i te 6 ki te 12 wiki i te nuinga o te wā, koia i whakamātautau anō ai e 3 marama pea i muri i te tīmatanga. Ko ngā tohu pērā i ngā mamae me te ngenge, ka roa pea ētahi marama kia pai ake. Ki te pupuri i te taumata i muri mai, he maha ngā wā me whai i te rā auau, i ngā kai, ā, i ētahi wā he pire āpiti iti ake ia rā.

  • Kāore e hiahiatia ana ngā whakamātautau auau mō ngā pakeke ora. He tika te whakamātautau ina he mamae kōiwi, he ngoikore uaua, he hinga auau, he whati i tētahi hinga iti, he osteoporosis, he raru ngongotanga pērā i te coeliac disease, he mate ate, mate whatukuhu rānei, ētahi rongoā mō te wā roa, ina kai rānei i te vitamin D inenga nui.

  • Āe. Ka āwhina te vitamin D i tō puku ki te ngongo i te konupūmā (calcium) mai i te kai, ā, ki te kore e rawaka, kāore e taea e tō tinana te hanga, te pupuri rānei i ngā kōiwi pakari, ahakoa te nui o te konupūmā ka kainga e koe. Koia i tūtohu tahitia ai ngā mea e rua i ngā tohutohu hauora kōiwi: kia rawaka te vitamin D, me te konupūmā mai i ngā kai miraka, ngā miraka tipu kua tāpiritia, te ragi, te sesame, ngā huawhenua rau kākāriki, te tofu rānei.

Ētahi atu whakamātautau

Rangitaki

Ngā mātāpuna

  1. MedlinePlus: Vitamin D test
  2. NIH Office of Dietary Supplements: Vitamin D fact sheet
  3. NHS: Vitamin D
  4. Institute of Medicine: Dietary reference intakes for calcium and vitamin D (2011)
  5. Endocrine Society: Vitamin D for the prevention of disease guideline (2024)
  6. Demay MB et al. Vitamin D for the prevention of disease: an Endocrine Society guideline. J Clin Endocrinol Metab 2024

I whakahoutia . He mōhiohio hauora, ehara i te tohutohu hauora. E mōhio ana tō rata ki tō āhua katoa; pātai ki a ia mō tō hua.