Wikamina D: ʻEhia ka nui āu e pono ai? (Wikamina D) E ʻike kākou!

Ke luhi nei ʻoe a nāwaliwali wale paha? A i ʻole he ʻeha a ʻeha paha kou mau iwi a me nā ʻiʻo? Malia paha ke kumu o kēia no ka nele o ka wikamina D i loko o kou kino. He meaʻai koʻikoʻi ka wikamina D e hana ana i nā hana koʻikoʻi he nui i loko o ko kākou kino. Akā, ʻaʻole nui ka poʻe e nānā nui iā ia. No laila, i kēia lā, e kamaʻilio kākou e pili ana i kēia wikamina D, ka nui o kā kākou e pono ai, pehea e loaʻa ai, a me nā mea e pono ai kākou e makaʻala.

He aha ka hana a ka wikamina D no ko mākou kino?

I ka ʻōlelo maʻalahi, hana ka huaora D i kekahi mau hana koʻikoʻi i loko o ko mākou kino.

• Iwi ikaika: ʻO ka calcium a me ka phosphorus ʻelua mau minelala koʻikoʻi e pono ai no ka mālama ʻana i ko kākou mau iwi i ikaika. Kōkua ka Vitamin D i ke kino e omo i ka calcium a me ka phosphorus a mākou e loaʻa ai mai ka meaʻai. Me ka ʻole o ka vitamin D, ʻaʻohe mea nui ka nui o ka calcium a mākou e lawe ai, ʻaʻohe ona pono i ke kino.
• Hana ʻiʻo: Kōkua ka Vitamin D i ko mākou mau ʻiʻo e neʻe a hana pono.
• ʻŌnaehana nerve: Pono nō hoʻi ka Vitamin D no ka hana ʻana o ka ʻōnaehana nerve, ka mea e lawe i nā leka mai ka lolo a i ke koena o ke kino.

E noʻonoʻo i kēia ʻano: Ua like ka Vitamin D me kahi mea kūkulu hale akamai i loko o kahi hale e kūkulu ana i ko kākou mau iwi. ʻAʻohe mea nui ka nui o ka sima calcium a kākou e lawe mai ai, ʻaʻole hiki ke hoʻohana pono a kūkulu i kahi pā ikaika me ka ʻole o kēia mea kūkulu hale akamai.

ʻEhia ka nui o ka wikamina D e pono ai i kēlā me kēia lā?

Hoʻololi ka nui o ka wikamina D āu e pono ai me ka makahiki. Ana ʻia kēia mau mea ma nā anakahi honua i kapa ʻia ʻo IU (International Units).

Manaʻo kekahi poʻe loea lapaʻau he maʻi ia e hoʻomāmā ai i nā iwi, ʻo ka osteoporosisʻAʻole paha lawa kēia nui no ka poʻe i pilikia. No laila, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e ʻike i ka nui kūpono iā ʻoe.

ʻŌlelo Aʻo: ʻAʻole maikaʻi hoʻi ka lawe ʻana i ka nui o ka wikamina D. ʻAʻole palekana no kekahi poʻe ma luna o 9 mau makahiki ke lawe ma mua o 4,000 IU i kēlā me kēia lā. He mea kākaʻikahi ka loaʻa ʻana o kēia nui mai ka meaʻai wale nō, akā ʻo ka lawe ʻana i nā mea hoʻohui wikamina D me ka nānā ʻole ʻia hiki ke hoʻopilikia i kēia pilikia.

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He aha nā ala e loaʻa ai ka wikamina D?

Hiki iā mākou ke loaʻa ka wikamina D ma nā ʻano nui ʻekolu.

1. Mai ka lā (ke ala kūlohelohe maikaʻi loa)

Loaʻa i ko kākou kino ka hiki kupaianaha ke hana i ka wikamina D. ʻO ka mea wale nō e pono ai, ʻo ia ka lā pololei e pā i ka ʻili. Hiki iā ʻoe ke loaʻa ka nui o ka wikamina D e pono ai ma ka hōʻike ʻana iā ʻoe iho i ka lā kakahiaka no 10 a 15 mau minuke me ka ʻole o ka sunscreen, ʻelua a ʻekolu paha manawa i ka pule.

Akā e hoʻomanaʻo, ʻo ka noho ʻana i ka lā no ka lōʻihi loa hiki ke hoʻoulu i ka maʻi ʻili. No laila, inā ʻoe e noho ana i ka lā no nā minuke he nui, e hoʻohana pono i ka sunscreen a i ʻole e ʻaʻahu i nā lole e uhi ana i kou kino.

2. Mai ka meaʻai

Aia kekahi mau meaʻai i loaʻa maoli ka wikamina D.

Eia kekahi, ma nā ʻāina ʻē, ua hoʻoikaika ʻia nā meaʻai e like me ka waiū, kekahi mau cereals ʻaina kakahiaka, ka yogurt, a me ka waiū soy me ka wikamina D.

3. Nā papa Vitamin D (Nā mea hoʻohui)

No ka poʻe i pilikia i ka loaʻa ʻana o ka lawa ʻana o ka wikamina D mai ka lā a me ka meaʻai, hiki iā lākou ke lawe i nā pila ma ke ʻōlelo aʻoaʻo a ke kauka.

ʻO wai ka mea e pono ai nā mea hoʻohui vitamin D?

Aia kekahi poʻe i ʻoi aku ka nui o ka pilikia o ka nele i ka wikamina D. Inā hāʻule ʻoe i loko o kēia māhele, he mea nui e nīnau i ke kauka no ka ʻōlelo aʻo.

• Nā kānaka ma luna o 50 mau makahiki: I ko kākou ʻelemakule ʻana, e emi ana ka hiki o ka ʻili ke hana i ka huaora D.
• ʻO ka poʻe me ka liʻiliʻi loa o ka lā: ʻO ka poʻe e hoʻolilo i ka lā a pau i loko o nā keʻena, i loko o nā hale, ka poʻe ʻelemakule e noho ana ma ka home, a me ka poʻe e ʻaʻahu ana i nā lole e uhi nui ana i ko lākou kino, ʻoi aku ka nui o ka pilikia.
• ʻO ka poʻe me ka ʻili ʻeleʻele: Hoʻemi ka pigment melanin i loko o ka ʻili i ka hana ʻana o ka huaora D i kekahi ʻano.
• ʻO nā kānaka me ka maʻi puʻupaʻa a i ʻole nā ​​​​pilikia o ka omo ʻana o ka ʻōpū: Hiki i kekahi mau kūlana olakino ke hoʻopilikia i ka hiki o ke kino ke omo i ka huaora D a i ʻole ka calcium.
• ʻO ka poʻe i pilikia i ka ʻeli ʻana i ka waiū a me nā huahana waiū (Lactose intolerant): No ka mea ke pale aku nei lākou i nā huahana waiū, e nele paha lākou i nā meaʻai momona i ka wikamina D.
• ʻO ka poʻe e hahai ana i ka ʻai vegan piha: ʻOiai ʻo ka hapa nui o nā meaʻai kūlohelohe i waiwai i ka wikamina D he mau meaʻai holoholona ia, aia lākou i ka pilikia o ka loaʻa ʻana o kahi hemahema.
• Nā pēpē i hānai waiū wale ʻia: He kakaikahi loa ka wikamina D i loko o ka waiū umauma. No laila, paipai pinepine nā kauka i nā kulu wikamina D no nā pēpē.
• ʻO ka poʻe e lawe ana i kekahi mau lāʻau lapaʻau: ʻO kekahi mau lāʻau lapaʻau i hāʻawi ʻia no nā maʻi e like me ka epilepsy hiki ke hoʻopilikia i nā pae vitamin D o ke kino.

Eia kekahi, ʻōlelo pū nā kauka i nā poni e loaʻa ana ka huaora D e mālama i ka maʻi ʻili psoriasis .

Aia kekahi pilikia i ka lawe ʻana i ka wikamina D?

He mea kākaʻikahi loa nā hopena ʻaoʻao mai ka wikamina D ke lawe ʻia i ka nui kūpono. Akā, aia kekahi mea nui loa .

Inā ʻoe e lawe nei i ka lāʻau lapaʻau no nā kūlana ʻē aʻe (ʻoi aku ke koko kiʻekiʻe, ka maʻi puʻuwai), pono ʻoe e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i nā pila vitamin D, no ka mea hiki i ka vitamin D ke launa pū me kekahi mau lāʻau lapaʻau.

Inā loaʻa iā ʻoe ka nui o ka wikamina D i loko o kou kino, hiki iā ʻoe ke ʻike i nā hōʻailona ma lalo nei:

• Makemake nui
• Pono pinepine e mimi
• Ka luaʻi a me ka luaʻi
• Ka emi ʻana o ke kaumaha
• Pupule
• ʻEha iwi
• Nā pōhaku puʻupaʻa

No laila, mai hoʻohana i nā huaola wikamina D me ka ʻole o ke aʻo ʻana mai ke kauka.