Luhi mau ʻoe? ʻEha kino kou? Malia paha he nele ia i ka wikamina D! (Ka hemahema o ka wikamina D)

Ke luhi nei hoʻi ʻoe a make ke ola i ka lā a pau? Loaʻa iā ʻoe ka ʻeha ma kou kua, nā lālā, a i ʻole ke kino? Hoʻopoina ka hapa nui o kākou i kēia mau mea, me ka manaʻo he mau mea maʻamau ia i ke ola o kēlā me kēia lā. Eia nō naʻe, i kekahi manawa ʻo ke kumu maoli ma hope o kēia, ʻo ia ka nele o ka wikamina D i loko o kou kino, ʻo ia hoʻi, ka nele o ka wikamina D. Ua ʻike ʻia hoʻi ʻo ka 'Sunshine Vitamin', he mea nui kēia wikamina D no ko kākou olakino, ʻoiai ka ikaika o ko kākou mau iwi. No laila, e ʻike hou kākou e pili ana i kēia lā.

No ke aha he mea nui ka wikamina D no ko mākou kino?

I ka ʻōlelo maʻalahi, he mea nui ka wikamina D i ke kūkulu ʻana i ko kākou mau iwi a me ke kōkua ʻana iā lākou e noho ikaika. E noʻonoʻo i ko kākou mau iwi me he hale lā. ʻO nā poloka kūkulu o kēia hale, ʻo ia ka calcium. Akā, pono anei kākou i ka sima e hoʻopaʻa i kēlā mau poloka? Pēlā nō, ʻo ka wikamina D ka 'sima' e kōkua ana i ko kākou kino e omo pono i nā meaʻai e like me ka calcium a me ka magnesium a kākou e ʻai ai.

Ke lawa ʻole ka wikamina D, ʻaʻole hiki i ke kino ke omo i ka calcium. ʻO kēia ke kumu o ka haʻahaʻa o ka calcium i loko o ke koko. No ka kaohi ʻana i kēia, hoʻomaka ke kino e lawe i ka calcium mai nā iwi a hoʻohui iā ia i ke koko. I ka hala ʻana o ka manawa, hoʻonāwaliwali kēia i nā iwi a hoʻoulu i nā lua. Hiki i kēia kūlana ke alakaʻi i ka osteoporosis i nā pākeke a me nā rickets i nā keiki.

Eia kekahi, he mea nui ka wikamina D no ka hana pono ʻana o kā mākou ʻōnaehana nerve, ʻōnaehana pale, a me nā ʻiʻo. Ua ʻike pū ʻia ka noiʻi hiki i ka nele o ka wikamina D ke hoʻonui i ka pilikia o nā kūlana penei:

• Nā ʻAno o ke Kanesa
• Maʻi puʻuwai a me ka hahau
• Kaumaha
• ʻO ka sclerosis lehulehu
• ʻAno 2 diabetes

Pehea ʻoe e ʻike ai i kāu pae wikamina D?

Hiki iā ʻoe ke nānā i kāu mau pae wikamina D me kahi hoʻāʻo koko maʻalahi. E noi paha kāu kauka iā ʻoe e hana i kahi hoʻāʻo 25-hydroxyvitamin D. E hoʻoholo nā hopena i kāu mau pae wikamina D.

ʻO ka maʻamau, ua hoʻokaʻawale ʻia nā pae Vitamin D e like me kēia:

He aha nā hōʻailona o ka nele o ka wikamina D?

ʻOi aku ka maopopo o nā hōʻailona o ka nele o ka wikamina D i nā keiki ma mua o nā pākeke. ʻO kēia no ka mea ke ulu mau nei nā iwi o nā keiki. Eia nō naʻe, he maalea loa kēia mau hōʻailona i nā pākeke. ʻAʻole paha ʻoe e ʻike iā lākou.

No ke aha mākou e nele ai i ka wikamina D?

Aia paha kekahi mau kumu no kēia.

1. ʻAʻole lawa ka ʻike ʻana i ka lā

ʻO ke ala nui e hana ai ko kākou kino i ka wikamina D ma o ka lā. ʻO 15-30 mau minuke wale nō o ka ʻike ʻana i ka lā kakahiaka i ka lā hiki ke hāʻawi i ka nui o ka wikamina D e pono ai. Eia nō naʻe, ua hala kēia manawa kūpono e ka poʻe e hoʻolilo i ka lā holoʻokoʻa ma nā keʻena, i loko o ka hale, a i ʻole ka poʻe e ʻaʻahu ana i ka pale lā i ka wā e hele ana i waho i ka lā.

2. ʻAʻole lawa ka meaʻai

He palena loa nā kumu o ka wikamina D. He kiʻekiʻe loa kēia pilikia no ka poʻe e hahai ana i ka ʻai vegan. Loaʻa i ka iʻa ʻaila (salmon, tuna, mackerel, sardines), ka ʻaila ake cod, nā yolks hua manu, ka tīhi, a me ka waiū i hoʻoikaika ʻia, ka yogurt, a me nā meaʻai kakahiaka ka wikamina D.

3. Kala ʻili

ʻO Melanin, ka pigment e hāʻawi ana i ka ʻili i kona kala ʻeleʻele, e pale i ko mākou ʻili mai nā kukuna ʻino o ka lā. Eia nō naʻe, hoʻemi pū kēia pigment i ka hiki o ka ʻili ke hana i ka wikamina D. No laila, ʻo ka mea nona ka ʻili ʻeleʻele e loaʻa paha ka wikamina D liʻiliʻi mai ka lā ma mua o ka mea nona ka ʻili keʻokeʻo.

4. Kekahi mau kūlana olakino

ʻO ka poʻe me nā maʻi puʻupaʻa a i ʻole ke akepaʻa he paʻakikī ke hoʻololi i ka wikamina D i kona ʻano hana i loko o ke kino. Eia kekahi, ʻo ka poʻe me nā maʻi ʻōpū e like me ka maʻi Crohn a i ʻole ka maʻi Celiac he paʻakikī ke omo i ka wikamina D mai ka meaʻai.

5. Ka momona nui

He wikamina hoʻoheheʻe ʻia ka momona ka wikamina D. ʻO ka poʻe me ka momona kino kiʻekiʻe e mālama i ka wikamina D i loko o ko lākou mau hunaola momona. Hiki i kēia ke alakaʻi i nā pae haʻahaʻa o ka wikamina D i loko o ke koko. ʻO ka poʻe me ka Body Mass Index (BMI) o 30 a ʻoi aku paha ka pilikia.

6. Kekahi mau ʻano lāʻau lapaʻau i lawe ʻia

Hiki i kekahi mau lāʻau lapaʻau ke hoʻolalelale i ka wāwahi ʻana o ka wikamina D i loko o ke kino. No ka laʻana, hiki i kekahi mau lāʻau lapaʻau no ka maʻi epilepsy, ka cholesterol kiʻekiʻe, a me ke koko kiʻekiʻe ke hana i kēia. Inā ʻoe e lawe ana i kekahi lāʻau lapaʻau no ka wā lōʻihi, he mea nui e kamaʻilio me kāu kauka e pili ana i kēia.

Pehea e mālama ʻia ai ka nele o ka wikamina D?

Ma muli o nā hopena o kāu hoʻāʻo koko, e ʻōlelo aku kāu kauka i kahi mea hoʻohui wikamina D kūpono iā ʻoe. Loaʻa kēia mau mea ma ke ʻano o ka wikamina D2 (Ergocalciferol) a i ʻole D3 (Cholecalciferol). Ua manaʻo ʻia ke ʻano D3 he mea maʻalahi ke komo ʻana e ke kino.

Ma muli o ke kiʻekiʻe o ka hemahema, hiki i kāu kauka ke hoʻomaka iā ʻoe ma kahi mahele kiʻekiʻe aʻe (e laʻa me 6,000 IU i kēlā me kēia lā) a laila hoʻololi iā ʻoe i kahi mahele mālama (e laʻa me 1,000-2,000 IU i kēlā me kēia lā). ʻOkoʻa kēia mau mahele ma muli o kou makahiki, ke kaumaha, a me nā kūlana olakino ʻē aʻe. No laila,E hōʻoia e nīnau i kāu kauka e pili ana i ka nui kūpono a me ka lōʻihi e lawe ai.

ʻO ka maʻamau, hoʻi hou nā pae o ka Vitamin D i ka maʻamau ma hope o 6-8 mau pule o ka mālama ʻana. Eia nō naʻe, hiki i kāu kauka ke aʻo aku iā ʻoe e lawe i nā mea hoʻohui no kahi manawa lōʻihi e pale aku ai i ka emi hou ʻana o nā pae.