Vitamin D ingested by the human body from the mouth is absorbed by the small intestine wall together with fat, and ultraviolet rays can also act on the oil in the skin to produce vitamin D, which is then absorbed by the human body.
But after a strong sunburn, the skin will stop making vitamin D.
physiological function
1. Promoting bone development Vitamin D plays an extremely important role in regulating calcium and phosphorus metabolism in the body. It can maintain the stability of calcium and phosphorus concentration in blood and tissue fluid and promote the normal calcification of new bone.
Vitamin D and calcium are very important to people of almost all ages and have a great influence on the growth of bones and teeth. It can promote the absorption and utilization of calcium and make bones stronger.
2. Protect the health of newborns. Taking vitamin D together with vitamin A and vitamin C can promote the absorption of vitamin A and vitamin C, prevent colds, help treat conjunctivitis and protect the health of newborns.
3. Prevention and treatment of cancer In recent years, many experts and scholars believe that vitamin D can reduce the chances of occurrence and deterioration of cancer cells and tumors. Has the functions of preventing and treating cancer. The anticancer effect of vitamin D is mainly manifested in two aspects: inhibiting prostate cancer and reducing the risk of colon cancer.
Poor performance
1. It is prone to osteoporosis, mostly in the elderly.
It can lead to rickets, which mostly happens to children. The specific manifestations are abnormal growth of joints or bones, slow teething and muscle weakness. In adults, cramps and fractures, pain in ribs, pelvis and legs, and muscle weakness are prone to occur.
3. Chondromatosis is easy to occur in adults whose bone growth and development have been completed, especially pregnant and prolific women and frail elderly people. Muscle weakness is an important manifestation of vitamin D deficiency. At first, patients will feel very tired when they go up stairs or stand up from their seats, and they will also feel bone pain and muscle weakness. Because the patient's gait is unstable, it is called "duck step", which will make the patient bedridden in severe cases. Clinically, many patients have pathological fractures.
4. Children's hand-foot spasm caused by muscle spasm is mainly due to the decrease of serum calcium concentration, which increases neuromuscular excitability and causes local or systemic muscle spasm.
5. Lack of vitamin D will lead to juvenile diabetes, which will lead to children suffering from juvenile diabetes, and children will be obese and develop too fast. Insufficient intake of vitamin D is one of the main causes of diabetes in adolescents.
6. Vitamin D, which causes eye diseases, is also closely related to eye health. Lack of vitamin D can cause congenital cataract, high myopia in children, corneal ulcer, corneal parenchymal inflammation and other diseases.
Lack of rationality
1. Children born in autumn and winter or living in buildings have too little outdoor activities, while teenagers in some cities often spend time in front of game machines and computers, and they are less and less interested in taking part in sports. Therefore, lack of sunshine is one of the main reasons for their lack of vitamin D.
2. Some related nutrients in food, such as calcium intake, calcium-phosphorus ratio and intestinal pH, all indirectly affect the effective absorption of vitamin D. ..
therapeutic regimen
1. take vitamin d capsules orally, 250 ~ 500 micrograms per day, and double the dose for 2 ~ 3 months in severe cases.
2. intramuscular injection of vitamin D3, the preventive dose (mostly children), 0.3 ~ 0.7 micrograms each time, 1 2 ~ 3 times a year; The therapeutic dose is 0.7 ~ 1.5 μ g each time, and it can be repeated 1 time after 2 ~ 4 weeks if necessary or depending on the condition. Calcium was supplemented 1 week before injection and continued to be taken orally after injection.
3. Oral vitamin AD capsules (concentrated cod liver oil capsules), containing both vitamin A and vitamin D, each time 1 capsule, three times a day.
4. Oral vitamin AD drops, the preventive dose is 3 ~ 6 drops per day, and the therapeutic dose is 15 ~ 60 drops per day.
food source
There are two main ways for people to get vitamin D, one is from food, and the other is from the body's own synthesis. There are few foods rich in vitamin D, which mainly exist in animal foods, such as animal liver, cod liver oil, eggs, cream, cheese and fatty marine fish (herring, sardines and tuna). The content of vitamin D in fruits, vegetables and cereals is generally low.
People often go outdoors to bask in the sun, which can promote the body to synthesize vitamin D. Studies have shown that if you can bask in the sun for 20 minutes every day, you can synthesize enough vitamin D for one day. After a day in the sun, the skin can synthesize enough vitamin D for 20 days.
People in need of compensation
1. Vitamin D plays a very important role in the bone growth of developing children and adolescents. Therefore, developing children and adolescents can be properly supplemented under the guidance of doctors.
2. Patients with degenerative arthritis, people over 40 years old, people who like strenuous exercise or work is manual labor, are prone to degenerative arthritis. Vitamin D plays an obvious role in the prevention and treatment of osteoporosis, rickets and calcium deficiency. Therefore, it can be supplemented appropriately according to the doctor's diagnosis.
3. People who often work at night, who often work overtime at night, or who can't get enough sunshine due to lifestyle, clothes and other reasons should take more than normal people.
4. The main source of vitamin D for the elderly is nutritious dairy products, but because of the lack of lactase, the elderly are prone to anorexia. Therefore, timely supplementation of some vitamin D can reduce the loss of calcium.
Pregnant women or lactating women in this specific period are generally short of vitamin D, so we should pay special attention to intake, so as not to affect the health of the next generation. But at the same time, we should also pay attention to not taking too much, otherwise it will cause abnormal fetal development and should be supplemented appropriately under the guidance of a doctor.
6. People with irregular diets Because vitamin D is one of the vitamins that must be ingested every day, people with irregular diets often miss the normal meal time, resulting in unbalanced nutrition, so pay attention to supplementing some every day.
7. People with dark skin and living in northern areas need more vitamin D, because ultraviolet rays can't easily pass through people with dark skin, so they can't synthesize vitamin D in large quantities; People who live in places with weak annual sunshine intensity in the north also need more vitamin D, because the ultraviolet rays in the sun are very weak.
Supply description
1. Vitamin D will accumulate in the body, and excessive intake will cause poisoning.
2. Babies whose staple food is milk should be properly supplemented with vitamin D and often basked in the sun, which is very conducive to growth and development.
3. Vitamin D is relatively stable in alkaline environment, but it will be unstable once it is oxidized or exposed to light and heat, so it may cause more than 40% loss during cooking.
4. Vitamin D has the best effect when taken together with vitamins A, C, choline, calcium and phosphorus.
Excessive injury
Excessive vitamin D can cause fatigue, fatigue, emaciation, skin and mucous membrane dryness, weight loss, infection, fever and so on. It can also cause allergic reactions. In severe cases, it may even cause renal failure and high blood pressure. Excessive intake of pregnant women will lead to the increase of fetal blood calcium, the decline of intelligence after birth, the stenosis of fetal kidney and pulmonary arterioles, and hypertension.
Its specific symptoms are as follows:
1. Loss of appetite, nausea, vomiting and diarrhea of digestive system, leading to dehydration, acidosis, paroxysmal abdominal pain, hepatosplenomegaly, gastric and duodenal ulcers, constipation and acute pancreatitis.
2. Nervous system burnout, irritability, insomnia, hallucinations, semi-blindness, crying, depression, lethargy, hyperhidrosis, meningeal irritation, disturbance of consciousness, decreased muscle tone, dyskinesia, etc.
3. Calcium in the urinary system is deposited in the kidney, causing calcified renal insufficiency, kidney calculi's disease, calcification of renal convoluted tubules, fibrosis, epithelial necrosis of renal tubules and thickening of basement membrane, causing edema, hematuria, proteinuria, frequent urination and leukocytosis.
4. Cardiovascular system myocardial and pulse wall calcification, ECG ST segment elevation (electrolyte imbalance), blood urea increase, cardiovascular calcification, blood calcium increase, serious heart failure will occur.
5. Calcification of organs or soft tissues such as cornea, kidney, joints, blood vessels and cartilage.
solution
After vitamin D overdose occurs, the drug should be stopped immediately, and it usually returns to normal after a few weeks.
Classic cookbook
Milk cabbage
350g raw Chinese cabbage, 200g ham, milk 100ml, salt and monosodium glutamate 1g, 5g pepper.
The practice is to wash the cabbage, cut it into pieces, blanch it with boiling water, and dry it with cold water; Sliced ham; Boil the milk in the pot, add the cabbage and ham, stir-fry until cooked, and add the seasoning.
The effect of promoting fluid production, nourishing stomach and promoting development. Can be used for preventing and treating dental caries, skeletal weakness, asthenia, diabetes, gastric cancer, etc.
Special milk contains vitamin D, the content is 240 micrograms per 100 grams. It tastes very fragrant and its color is milky white. It is an ideal food for teenagers to grow up healthily, and it is also the best tonic for middle-aged and elderly people to keep fit (about 300 ml per day). Chinese cabbage tastes crisp and elegant. This dish is tender, refreshing and nutritious.
Pig blood tofu
Raw materials: pig blood (tofu) 300g, tofu 150g, salt and monosodium glutamate 1g, vegetable oil 30ml, chopped green onion 10g, cooking wine 5ml and starch 10g.
Cut pig blood and tofu into pieces, blanch them with boiling water respectively to control moisture; Add chopped green onion and stir-fry, add two kinds of tofu and stir-fry, add seasoning and thicken with starch until cooked.
The effects of enriching blood, benefiting heart, lowering blood pressure and preventing cancer. Can be used for preventing and treating anemia, heart disease, calcium deficiency, hypertension, cancer and other diseases.
Characteristic pig blood contains vitamin D, with the content of 386 micrograms per100g. Rich in protein and various amino acids, it has excellent blood enriching effect and can also prevent tumors. Tofu is processed from soybeans and is nutritious. This dish is bright in color, fresh and delicious.
Hot and sour pork liver
Raw materials: 350g pork liver, salt 1 g, 30ml vegetable oil, vinegar10ml, 8g pepper, shredded onion, shredded ginger, sliced garlic10g starch10g.
Practice cooking pig liver and cutting into pieces; Stir-fry shredded onion, shredded ginger, sliced garlic and pepper until fragrant, then add pork liver and continue to stir fry; Add seasoning until cooked, and thicken with starch.
Efficacy: enriching blood, improving eyesight and promoting development. It can be used for treating anorexia, asthenia, night blindness, vision loss, anemia and other diseases.
Characteristic pig liver contains vitamin D, the content of which is 420 micrograms per100g. It is one of the animal livers rich in vitamin D, and it tastes fresh and delicious. This dish is sour and refreshing, which can stimulate appetite.
Fried shrimps with cabbage
Raw materials: 250g of sea shrimp, 25g of Chinese cabbage 1 00g, 25g of auricularia auricula, 25ml of salt and monosodium glutamate10g, 25ml of vegetable oil, 5ml of soy sauce, 0/0ml of cooking wine10g of starch and 0/0g of chopped green onion10g.
Practice washing shrimps and peeling them; Wash the rape heart and blanch it with boiling water; Soak the fungus and cut it into silk; Stir-fry chopped green onion in hot oil, stir-fry shrimp for a while, add Chinese cabbage, auricularia auricula and seasoning, and thicken starch.
Efficacy: invigorating spleen and kidney, strengthening teeth and bones, preventing and treating cancer. Can be used for preventing and treating diseases such as spleen and kidney weakness, dental caries, osteoporosis, rickets, and cancer.
The characteristic shrimp contains vitamin D, and its content is per100g 123 micrograms. Its meat is thick and tender, and it is deeply loved by people. Rape is tender and tender. This dish is harmonious in color, delicious and fragrant, and rich in nutrition.
Braised crab with bamboo shoots
The raw materials are crab meat 150g, bamboo shoots 200g, salt and monosodium glutamate 1g, sugar 5g, soy sauce 5ml, starch 10g, cooking wine 10ml and fresh soup 250ml.
Practice: Bamboo shoots are peeled, washed and cut into pieces; Cook fresh soup in a pot, add bamboo shoots and crab meat, add various seasonings, cook and collect juice, and thicken with starch.
It has the effects of strengthening muscles and bones, dredging channels and activating collaterals. It can be used for treating fracture and tendon injury, osteoporosis, fragility, meridian obstruction and blood stasis.
Characteristic Eriocheir sinensis contains vitamin D, the content is 95 micrograms per 100 grams. Mainly produced in China's coastal areas, its meat is tender, fragrant and delicious, which is deeply loved by people and has a good nourishing effect. Bamboo shoots are fresh, tender and refreshing, and also contain many nutrients. This dish is delicious, and its lips and teeth remain fragrant after eating.
Stewed radish with flat fish
Ingredients: 500g flat fish, 200g white radish, 2g salt, 1 g monosodium glutamate, 35ml vegetable oil,10ml cooking wine, 5g pepper,10g onion and ginger slices.
Practice wash flat fish, smear soy sauce and starch, wash white radish and cut into pieces; Stir-fry onion and ginger in hot oil, stir-fry flat fish, pour in white radish and seasoning, and add appropriate amount of water to stew.
Nourishing bones and muscles, benefiting qi and nourishing blood. Can be used for preventing and treating symptoms such as soreness of bones and muscles, asthenia, deficiency of qi and blood, leg and foot cramps, and dyspepsia.
The characteristic flat fish contains vitamin D, the content of which is 30 micrograms per100g. Its body is flat, mainly distributed in the southeast coast of China. The meat is tender and fragrant. White radish is soft and sweet. This dish is delicious and nutritious.
Stewed mutton with garlic
500g of mutton, 0/00g of garlic/kloc-,50g of red dates, 2g of salt, 0g of monosodium glutamate and 5g of pepper.
Practice wash the sheep into pieces and blanch them with boiling water; Wash red dates and remove pedicels; Wash garlic and break it; Put mutton in a pot, add water to boil, add red dates and seasonings, and stew until cooked.
Efficacy: strengthen the body and nourish the liver and kidney. Can be used for treating symptoms such as deficiency of liver and kidney, asthenia, poor complexion, and deficiency of qi and blood.
Special mutton contains vitamin D, with the content of 320 micrograms per100g. It is hot and sweet, has excellent nourishing effect, and has various cooking methods, such as frying, stewing and rinsing. There are also famous snacks, such as soup mutton in Xi 'an and hand-grabbed mutton in Xinjiang. This dish is delicious, mellow and nutritious.
Dried vegetables and clam meat
Raw materials: clam 400g, dried plum 150g, monosodium glutamate 1g, 5ml of soy sauce, 25ml of vegetable oil, chopped green onion and shredded ginger 10g, and cooking wine 10ml.
Practice: cook the clams, take out the meat and wash it; Wash dried prunes; Add chopped green onion and shredded ginger, stir-fry clams and cooking wine, add dried plums, seasoning and a little water, and stir-fry until cooked.
Efficacy: nourishing yin and moistening dryness, invigorating spleen and harmonizing middle energizer. Can be used for treating insomnia, dysphoria, cough due to yin deficiency, and dysuria.
Special clam meat contains vitamin D, the content of which is 84 micrograms per100g. Widely distributed in China's coastal areas, especially in Qingdao, Shandong Province, it is rich in meretrix meretrix, which is deeply loved by tourists from all over the world. Delicious taste, low price and rich nutrition. This dish is delicious and nutritious.
Steamed quail
Quail 500g, onion and ginger slices 10g, salt 2g, monosodium glutamate 1g, cooking wine 10ml and sesame oil 1ml.
Practice Wash quail, soak it in salt, monosodium glutamate and cooking wine for a while, put it on a plate, put onion and ginger slices into the stomach, steam it in a pot, and sprinkle with sesame oil.
Efficacy: tonify kidney and qi, strengthen bones. Can be used for preventing and treating diseases such as osteoporosis, asthenia, fatigue and hypertension.
Featured quail meat contains vitamin D, with the content of 352 micrograms per100g. It is delicious, tender and nutritious, easy to be absorbed by human body, especially suitable for pregnant women, parturients and the elderly to eat and nourish the body. This dish is delicious and mellow, and it is a good tonic food.
Sweet and sour yellow croaker
Ingredients: 500g of croaker, 20ml of rice vinegar, 20g of sugar, salt and monosodium glutamate 1 g, 5ml of soy sauce, 30ml of vegetable oil, shredded onion and shredded ginger10g.
Practice cleaning up yellow croaker; Stir-fry shallots and ginger in hot oil for a while, add yellow croaker, add discarded materials and appropriate amount of water, and simmer for a while.
Efficacy: benefiting qi, appetizing, nourishing and strengthening the body. Can be used for treating anorexia, dyspepsia, weakness, fatigue, dizziness and other symptoms.
The characteristic yellow croaker contains vitamin D, the content of which is 62 micrograms per100g. Its meat is tender and bright. Moreover, there are various cooking methods, such as stewing, stewing, soup making, etc., which is a fine product in daily diet. This dish is delicious and nutritious.
Braised bass with scallion
Raw materials: perch 500g, onion 20g, ginger slices 10g, salt and monosodium glutamate 1g, sugar 10g, soy sauce 10ml and vegetable oil 35ml.
Practice cleaning the bass; Stir-fry onion and ginger in hot oil for a while, add perch, add all kinds of seasonings and appropriate amount of water, bring to a boil with high fire and cook with low fire.
Efficacy: invigorating brain and qi, activating collaterals and removing blood stasis. Can be used for preventing and treating osteoporosis, amnesia, hypertension, coronary heart disease and senile dementia.
The characteristic perch contains vitamin D, with the content of 30 micrograms per100g. It is delicious and mainly feeds on fish and shrimp. Rich in protein and unsaturated fatty acids, it has obvious effects on anti-aging and disease prevention. This dish is delicious, mellow and nutritious.
Crystal sugar tremella tremella quail eggs
The raw materials are quail eggs 15, tremella fuciformis 25g and rock sugar 10g.
Practice will quail eggs cooked, peeled; Wash, cook and break tremella; Add some water and rock sugar to the pot and bring to a boil. Add quail eggs and tremella, and cook until tasty.
Has the effects of strengthening body constitution, benefiting qi and tranquilizing mind. Can be used for treating malnutrition, neurasthenia, palpitation and insomnia, dizziness and amnesia.
Characteristic Tremella fuciformis and quail eggs both contain vitamin D, the contents of which are 970 micrograms and 3 micrograms per 100 grams respectively. Tremella is white, smooth and refreshing. Quail eggs are delicious and contain many nutrients. This soup is delicious, sweet, produces fluid to quench thirst, moistens dryness and nourishes.
Black egg shepherd's purse soup
Ingredients: 2 black eggs, 250g shepherd's purse, 1g salt, monosodium glutamate.
Practice: Beat the black eggs into a bowl and mix well; Picking, washing and cutting shepherd's purse; Boil the water in the pot, add the shepherd's purse to boil, pour the egg liquid, add the seasoning and stir well.
Has the effects of strengthening muscles and bones, preventing cancer and resisting aging. Can prevent and treat osteoporosis, rickets, anemia, kidney deficiency, cancer and other diseases.
Characteristic black-bone eggs contain vitamin D, the content of which is 242 micrograms per100g. It has a high nutritional content and can be compared with eggs. It is a good product for nourishing the body and is suitable for lying-in women and pregnant women. Shepherd's purse tastes delicate and soft. This dish is harmonious in color, light in taste and rich in nutrition.
Squid, mushroom and shrimp soup
Raw materials: 50g of water-soaked squid, 50g of water-soaked mushrooms, 50g of shrimps, 25g of winter bamboo shoots, salt 1 g, vegetable oil15ml, chopped green onion10g, and starch10g.
Practice: wash the main ingredients, blanch the squid with boiling water, remove the pedicels of mushrooms, peel the winter bamboo shoots, shred the chopped green onion, bamboo shoots and mushrooms, stir-fry them in oil, add appropriate amount of water, add shrimp, squid and seasoning, and cook and thicken them.
Has the effects of strengthening tendons and bones, nourishing yin and moistening dryness. Can be used for preventing and treating osteoporosis, rickets, xerosis cutis, anemia, etc.
Features Squid, Lentinus edodes and shrimp (freshwater shrimp) all contain vitamin D, and the contents per 100g are 18 μ g, 17 μ g and 104 μ g respectively. Squid is soft and smooth, nourishing the skin; Lentinus edodes is delicate and fragrant; Shrimp is rich in nutrition. This soup is delicious, it produces fluid and nourishes yin.
Tomato beef soup
Raw beef 150g, tomato 100g, spinach 50g, salt and monosodium glutamate 1g, soy sauce 3ml, pepper 5g, chopped green onion 10g, vegetable oil 15ml.
Practice will be cooked beef, cut into small pieces, tomatoes and spinach washed, cut into pieces and segments; Stir-fry chopped green onion in hot oil, add appropriate amount of water, add main ingredients until cooked, and add seasoning to stir well.
Efficacy: spleen and stomach, nourishing and strengthening the body. Can be used for preventing and treating asthenia, spleen-stomach disharmony, dizziness, asthenia, palpitation and abdominal distension.
Special beef contains vitamin D, with the content of 243 micrograms per100g. Its taste is fresh and tender, rich and mellow, and its nourishing effect is excellent. Tomatoes are sweet and sour, and spinach is soft and tender. This dish is delicious, fragrant, appetizing and nutritious.
Kelp black fungus soup
Raw materials: auricularia auricula 80g, kelp 50g, salt and monosodium glutamate 1g, pepper 3g, sesame oil 3ml, rice vinegar 10ml and starch 8g.
Practice auricularia auricula and kelp are cleaned and cut into silk; Add a proper amount of water to the pot and bring to a boil. Put it in the sea and cook for a while. Pour in fungus, add seasoning until cooked, and thicken with starch.
Anti-cancer, anti-cancer, blood and detoxification effects. Can be used for preventing and treating anemia, goiter, cancer, cardiovascular and cerebrovascular diseases.
Characteristic auricularia auricula contains vitamin D, the content is 440 micrograms per100g. It is cultivated all over China, among which Auricularia auricula in northeast Heilongjiang is the most famous. Its detoxification effect is excellent, and it can inhibit the formation of stones. This soup is delicious and nutritious.
Yogurt mixed with assorted vegetables
Ingredients: 500 ml yogurt, 20 g strawberry, 20 g yellow peach and 20 g mulberry.
Practice: Wash strawberries, yellow peaches and mulberries, cut them into small pieces, and pour them into yogurt and stir well.
Has the effects of promoting digestion, and preventing and treating cancer. Can be used for preventing and treating anorexia, dyspepsia, xeroderma, anemia, cancer and other diseases.
Characteristic yogurt contains vitamin D, the content is 232 micrograms per 100 grams. Its taste is sweet and sour, rich in nutrition, suitable for all ages, and deeply loved by people. Strawberries are bright red, peaches are tender and mulberries are sweet. This product has bright color and can stimulate appetite.