He maha ngā wā ka ngenge koe, ka mamae te tinana, ka mamae rānei te wheua? I ētahi wā ka whakaaro tātou he mea noa ēnei, he mea ka puta mai i te nui rawa o te mahi, engari ko te take huna kei muri i tēnei pea ko te korenga o te huaora D. Ahakoa he maha ngā tāngata kāore e aro nui ana ki tēnei, he mea nui tēnei ki tō tātou hauora tinana. Me kōrero tātou mō tēnei mea me te taipitopito, me te tino māmā i tēnei rā.
He aha tēnei ngoikoretanga o te huaora D?
Ki te kī ngāwari, ko te tikanga o te korenga o te huaora D kāore e ranea te huaora D e whiwhi ana tō tinana. Ka pā nui tēnei ki te kaha o ō wheua me ō uaua .
He huaora nui te Huaora D mō te tipu me te pupuri i ngā wheua o roto i tō tātou tinana. He mea tino nui hoki mō te mahi a tō tātou pūnaha io, te pūnaha uaua me te pūnaha ārai mate (arā, ko tō tātou kaha ki te ātete i te mate).
E toru ngā huarahi matua e taea ai e tātou te whiwhi huaora D:
- Mai i te rā: Ina pāngia tō tātou kiri e te rā, ka taea e ō tātou tinana te whakaputa huaora D. Heoi, he uaua ake mā te hunga kiri mangu me te hunga kaumātua te whakaputa huaora D e ranea ana i tēnei ara.
- Mai i ngā kai e kainga ana e koe: Kei roto i ētahi kai te huaora D.
- Ngā tāpiringa kai: Mēnā he taunakitanga nā te tākuta, ka taea e koe te tango i roto i te ahua o ngā pire, i te tirikara rānei.
Ahakoa ēnei tikanga, he raru hauora tino noa te korenga o te huaora D puta noa i te ao, tae atu ki Sri Lanka.
He aha te hiranga o te huaora D mō ō tātou tinana?
Whakaarohia kei te hanga whare koe. Me hiahia koe ki ngā pereki. He rite te konupūmā ki ngā pereki mō ō tātou wheua. Engari me hiahia koe ki te sima hei pupuri i aua pereki. Koinei te mahi a te huaora D, pērā i taua sima.
Ki te kore he huaora D, kāore e taea e ō tātou tinana te mimiti tika i ngā kohuke konupūmā me te whākōkī mai i te kai. Ko ēnei konupūmā me te whākōkī ka āwhina i te hanga i ngā wheua kaha me te pupuri i te kiko hauora.
Nā, kia kite tātou he aha ka puta mēnā ka kore tonu te huaora D i a koe:
1. Tuatahi, ka heke te mimiti o te konupūmā mai i ngā whekau. Kātahi ka heke te taumata o te konupūmā i roto i te toto. Ka kiia tēnei āhuatanga ko te hypocalcemia .
2. Ina heke te taumata o te konupūmā i roto i te toto, ka ngana te tinana ki te whakahoki mai. Hei mahi i tēnei, ka whakaohokia ngā repe parathyroid, ka tukuna te konupūmā kua rongoatia i roto i ngā wheua ki roto i te toto.
3. I te rere tonu o te konupūmā mai i ngā wheua ki roto i te toto i tēnei ara, ka tīmata haere ngā wheua ki te memeha me te ngoikore. Ka kiia tēnei ko te tango i ngā kohuke o te wheua .
Ka taea e tēnei tukanga te arahi ki tētahi āhuatanga e kiia nei ko te osteomalacia i roto i ngā pakeke me te rickets i roto i ngā tamariki nohinohi. I roto i ngā āhuatanga e rua, he ngoikore ngā wheua, ā, he ngāwari ki te whati.He tino tūponotanga ka tupu.
He aha ngā tohu o te korenga o te huaora D?
I te nuinga o te wā, kāore e kitea ngā tohu o te korenga o te huaora D. I ētahi wā, kāore pea he tohu. Heoi, tera ētahi tohu noa.
| Ko wai ka pāngia? | Ngā āhuatanga e kitea ana |
|---|---|
| Ngā tamariki nohinohi |
|
| Ngā pakeke |
Ko te mea nui, ka taea e koe te pāngia e te ngoikore o te huaora D me te kore o ēnei tohu. Nō reira, ki te mea he āhuatanga mōrearea tōu, he pai ake te kōrero ki te tākuta.
He aha ngā take o te korenga o te huaora D?
He maha ngā take o te korenga o te huaora D. Me titiro takitahi tātou ki ēnei.
1. Kāore e nui te huaora D e whiwhi ana
- Te kore e pāngia e te rā: Ko te hunga e noho ana i roto i te whare, i roto i ngā tari, ā, kāore e haere ki waho i te rā, kāore e whakaputa i te huaora D.
- Te kore kai: Ka pā anō hoki tēnei āhuatanga ki te hunga e kai iti ana i ngā kai he nui te huaora D (hei tauira, ika hinuhinu, hua manu).
2. Te kore e taea e te tinana te mimiti, te whakamahi rānei i te huaora D
Ka taea e ētahi āhuatanga hauora me ngā rongoā te aukati i te whakamahi tika a ō tātou tinana i te huaora D.
- Ngā mate o te pūnaha nakunaku: te mate a Crohn ,Ina pāngia koe e ngā mate pēnei i te mate celiac, ka uaua ki ō whekau te mimiti i te huaora D.
- Momona rawa: Ina nui rawa ngā pūtau ngako i roto i te tinana, ka rongoa e aua pūtau te huaora D. Kāore e toe he huaora D hei whakamahi mā te toenga o te tinana.
- Te mate whatukuhu me te ate: Ka hurihia te huaora D hei momo hohe ka taea e te tinana te whakamahi e te ate me ngā whatukuhu. Kāore e taea e te hunga whai mate o ēnei whekau te tukatuka tika.
- Ētahi pokanga: Tērā pea ka ngoikore te mimiti o te huaora D i muri i te pokanga puku hei whakaiti i te taumaha (hei tauira, te pokanga puku).
- Ngā rongoā motuhake: Mā te whakamahinga roa o ētahi rongoā, pērā i ngā rongoā whakaheke cholesterol, ngā rongoā mate haurangi, me ngā steroids, ka taea te whakaiti i ngā taumata huaora D.
Ko wai kei te mōrearea nui ake?
Ahakoa ka taea e te tangata katoa te pāngia e te ngoikore o te huaora D, he nui ake te mōrearea o ētahi tāngata.
| Rōpū mōrearea | Take |
|---|---|
| Ngā tāngata neke atu i te 65 tau te pakeke | I a tātou e pakeke haere ana, ka heke te kaha o te kiri ki te whakaputa huaora D mai i te rā. |
| Ngā tāngata he kiri mangu | Ka ārai te tae melanin i roto i te kiri i te hanga o te huaora D mai i te rā. |
| Ngā pēpi iti | Ina koa mō ngā pēpi e whāngaihia ana ki te ū anake, tērā pea kāore e ranea te nui o te huaora D e whiwhi ana rātou mai i te waiū ū. |
| Ngā tāngata e iti ake ana te haere ki waho | Kāore e ranea te whiti o te rā mō te hunga e takoto noa ana i te moenga nā te mate pūmau, me te hunga hoki e noho ana i ngā whare tiaki kaumātua. |
Me pēhea te tātaritanga me te rongoā i te korenga o te huaora D?
Tātaritanga
Ko te huarahi anake hei mōhio māu mēnā he ngoikore tō huaora D ko te whakamātautau toto . Ko te ingoa o tēnei whakamātautau ko te whakamātautau 25-hydroxyvitamin D (25(OH)D) . Mā tō tākuta e whakatau mēnā me whai whakamātautau koe i runga i ō tohu me ngā āhuatanga mōrearea.
Te maimoatanga
Ko te whāinga matua o te maimoatanga he whakaora me te pupuri i ngā taumata hauora o te huaora D i roto i te tinana. He maha ngā wā ka tohua e tō tākuta he tāpiringa huaora D hei āwhina i tēnei.
- E rua ngā momo huaora D, ko te huaora D2 me te huaora D3. Ko te D3 ('Cholecalciferol') he māmā ake te mimiti e te tinana.
- Ka taea anake e te tākuta te whakatau i te horopeta e hiahiatia ana e koe me te roa o te wā e tangohia ai e koe.
Whakatūpato: Kaua rawa e tango i ngā pire huaora D me te kore he tohutohu hauora. Ka kino pea te paitini o te huaora D. Nō reira, me tango tonu te rongoā i roto i te horopeta me te roanga o te wā kua whakaritea e tō tākuta.
Me pēhea te ārai i te korenga o te huaora D?
Ko te ārai te rongoā pai rawa atu. Ki te whai koe i ēnei mahi ngāwari, ka taea hoki e koe te tiaki i a koe anō mai i te korenga o te huaora D.
- Kia Pā ki te Rā: He pai ake te pā ki te rā mō te 15-20 meneti i ia rā, i mua i te 10 i te ata, i muri rānei i te 3 i te ahiahi. He pai te pā ki te rā mō tō mata, mō ō ringaringa, me ō waewae. Kaua e tatari kia werawera koe, nā te mea ka arahi pea ki te mate pukupuku kiri.
- Kai i ngā kai e whai kiko ana i te huaora D:
- Ngā ika hinuhinu pērā i te hāmana, te tuna, te makarela, te sardine, me ētahi atu.
- Toene hua manu
- Ate kau
- Miraka, miraka kawa, me ngā witi kua whakakahangia ki te huaora D (pānuihia te tapanga)
Mena he ruarua āu mō te korenga o te huaora D, mēnā rānei kei a koe ngā tohu kua whakahuatia i runga ake nei, ko te mea pai ko te toro atu ki tō tākuta whānau mō ētahi tohutohu.
Karere Tangohia ki te Kāinga
- He mea nui te huaora D mō te kaha o ō tātou wheua me te hauora whānui.
- Ko te ngenge tonu, te mamae o ngā uaua me ngā wheua he tohu pea nō te korenga o te huaora D.
- Ko te hunga kiri mangu, ko te hunga kaumātua, me te hunga he iti nei te wā e noho ana i waho, he nui ake te mōrearea.
- Ka taea te tautuhi i tēnei mate mā te whakamātautau toto noa iho.
- Mena kei te tango koe i ngā tāpiringa huaora D hei rongoā, hei ārai rānei,Kia tino mohio koe me tango noa i runga i te tohutohu a te taote .
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