Vitamin D: Dodow ahe na wuhia ankasa? (Vitamin D) Momma yenhu no yiye!

So wote nka sɛ woabrɛ anaasɛ woayɛ mmerɛw ara kwa? Anaasɛ wo nnompe ne wo ntini mu yɛ wo yaw na ɛyɛ wo yaw? Ebia nea enti a ɛte saa ne vitamin D a enni wo nipadua mu. Vitamin D yɛ aduannuru a ɛho hia a ɛyɛ nnwuma a ɛho hia pii wɔ yɛn nipadua mu. Nanso nnipa pii mfa wɔn adwene nsi so kɛse. Enti ɛnnɛ, momma yɛnka vitamin D yi ho asɛm, dodow a yehia, sɛnea yebenya, ne nneɛma a ɛsɛ sɛ yɛhwɛ yiye wɔ ho.

Dɛn na vitamin D yɛ ma yɛn nipadua?

Sɛ yɛbɛka no tiawa a, vitamin D yɛ nnwuma atitiriw pii wɔ yɛn nipadua mu.

• Nnompe a ɛyɛ den: Calcium ne phosphorus yɛ nneɛma abien a ɛho hia a ɛho hia na ama yɛn nnompe akɔ so ayɛ den. Vitamin D boa nipadua no ma ɛtwe calcium ne phosphorus a yenya fi aduan mu no. Sɛ yɛannya vitamin D a, ɛmfa ho sɛ yɛbɛfa calcium dodow ahe no, ɛremma nipadua no mfaso biara.
• Ntini dwumadi: Vitamin D boa yɛn ntini ma ɛkeka yɛn ho na ɛyɛ adwuma yiye.
• Ntini: Vitamin D nso ho hia na ama ntini a ɛde nkrasɛm fi amemene no mu kɔ nipadua no fã a aka no yɛ adwuma.

Vitamin D dodow ahe na wuhia da biara?

Vitamin D dodow a wuhia no sesa bere a obi nyin no. Wɔde amanaman ntam akuw a wɔfrɛ no IU (International Units) susuw eyinom.

Aduruyɛ ho abenfo binom gye di sɛ osteoporosis , yare bi a ɛma nnompe mu yɛ mmerɛw no yɛ aEbia saa sika yi rennɔɔso mma wɔn a wɔwɔ asiane mu no. Enti, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa na woahu dodow a ɛfata wo.

Kɔkɔbɔ: Ɛnyɛ papa nso sɛ wobɛnom vitamin D pii. Ɛnyɛ nea asiane biara nni ho sɛ obiara a wadi boro mfe 9 bɛnom bɛboro 4,000 IU da biara. Ɛntaa mma sɛ wubenya pii saa afi aduan nkutoo mu, nanso vitamin D a wɔnom a obiara nhwɛ wo so no betumi de asiane yi aba.

Akwan bɛn na wobɛfa so anya vitamin D?

Yebetumi anya vitamin D wɔ akwan atitiriw abiɛsa so.

1. Efi owia hann mu (abɔde mu kwan a eye sen biara) .

Yɛn nipadua wɔ tumi a ɛyɛ nwonwa a ɛma vitamin D. Nea ehia ara ne owia hann tẽẽ na abɔ honam ani. Wubetumi anya vitamin D dodow a ɛho hia denam wo ho a wode bɛto anɔpa owia mu simma 10 kosi 15 a wunni aduru a ɛbɔ wo ho ban fi owia ho, mprenu anaa mprɛnsa dapɛn biara no so.

Nanso kae sɛ, sɛ obi tra owia mu kyɛ dodo a, ebetumi ama obi anya honam ani kokoram. Enti sɛ wobɛtra owia mu bɛboro simma kakraa bi a, hwɛ hu sɛ wode nnuru a ɛbɔ wo ho ban bedi dwuma anaasɛ wobɛhyɛ ntade a ɛkata wo nipadua so.

2. Efi aduan mu

Nnuan pii wɔ hɔ a vitamin D wom fi awosu mu.

Bio nso, wɔ amannɔne aman mu no, wɔde vitamin D ahyɛ nnuan te sɛ nufusu, anɔpaduan mu aburow bi, yogurt, ne soya nufusu mu den.

3. Vitamin D aduru (Nnuru a Wɔde Ka Ho) .

Wɔ wɔn a ɛyɛ den ma wɔn sɛ wobenya vitamin D a ɛdɔɔso afi owia hann ne aduan mu fam no, wobetumi anom nnuru a wɔde di dwuma wɔ aduruyɛ mu.

Henanom titiriw na wohia vitamin D a wɔde ma?

Nnipa bi wɔ hɔ a asiane kɛse wom sɛ wobenya vitamin D a wonni. Sɛ wotɔ saa kuw yi mu a, ɛho hia sɛ wokɔ oduruyɛfo nkyɛn kɔhwehwɛ afotu.

• Nnipa a wɔadi boro mfe 50: Bere a yɛrenyin no, tumi a honam ani tumi yɛ vitamin D no so tew.
• Nnipa a wonnya owia pii: Nnipa a wɔtra adwumayɛbea ahorow mu da mũ nyinaa, adan mu, wɔn a wɔn mfe akɔ anim a wɔtra fie, ne wɔn a wɔhyɛ ntade a ɛkata wɔn nipadua so dodo no wɔ asiane kɛse mu.
• Nnipa a wɔn honam ani yɛ tuntum: Melanin aduru a ɛwɔ honam ani no ma vitamin D a wɔyɛ no so tew kodu baabi.
• Nnipa a wɔwɔ asaabo mu yare anaa aduan mu ntini a ɛtwetwe nsu mu haw: Aduruyɛ mu tebea horow bi betumi asɛe tumi a nipadua no wɔ sɛ ɛbɛtwe vitamin D anaa calcium no.
• Nnipa a ɛyɛ den ma wɔn sɛ wɔbɛyam nufusu ne nufusu mu nneɛma (Lactose intolerant): Esiane sɛ wɔkwati nufusu nti, ebia wɔbɛhwere nnuan a vitamin D pii wom.
• Nnipa a wodi aduan a wɔmfa aduan nni dwuma koraa akyi: Esiane sɛ abɔde mu nnuan dodow no ara a vitamin D pii wom no yɛ mmoa nnuan nti, asiane wom sɛ wobenya nea ɛho nhia.
• Nkokoaa a wɔma wɔn nufu nkutoo: Vitamin D kakraa bi pɛ na ɛwɔ nufusu mu Enti, nnuruyɛfo taa kamfo vitamin D a wɔde gu nsu mu kyerɛ nkokoaa.
• Nnipa a wɔnom nnuru bi: Nnuru bi a wɔde ma nyarewa te sɛ akisikuru betumi aka nipadua no mu vitamin D dodow.

Nea ɛka ho no, nnuruyɛfo nso kamfo srade a vitamin D wom kyerɛ sɛ wɔmfa nsa honam ani yare a wɔfrɛ no psoriasis .

So asiane bi wɔ vitamin D a wɔnom mu?

Sɛ wɔnom no dodow a ɛfata a, nsunsuanso bɔne a efi vitamin D mu ba no ntaa mma. Nanso ade biako wɔ hɔ a ɛho hia yiye .

Sɛ wunya vitamin D pii wɔ wo nipadua mu a, wubetumi ahu sɛnkyerɛnne ahorow a edidi so yi:

• Akɔnnɔ
• Ɛho hia sɛ wɔtaa tow nsu
• Akisikuru ne ɔfe
• Mu duru a ɛso tew
• Wɔn adwene atu afra
• Nnompe mu yaw
• Asaabo mu abo

Enti, mfa vitamin D nnuru nni dwuma da a wunni aduruyɛfo afotu.