E noʻonoʻo aia kahi lāʻau e hiki ke pale i kou mau iwi, ka lolo, a me ka puʻuwai, a malia paha e kōkua iā ʻoe e ola lōʻihi. 100% manuahi ia a ʻo nā mea āu e hana ai e hele i waho i nā lā kū lā. Aia ka lāʻau maoli e like me ia - he wikamina D ia, i hana ʻia e kā mākou mau pūnaewele ke hōʻike ʻia ka ʻili i ka lā. Akā ʻoiai ka loaʻa ʻana, he hapa nui o mākou ʻaʻole i loaʻa i ka "sunamine vitamin" i nā kaupaona kūpono. I kēia kūlana, e kaʻana wau i kekahi o nā pono o ka wikamina D a pehea e hiki ai i ka hemahema ke hoʻopili i kou olakino.
No ke aha e pono ai i ke kino i kahi huaora? D
Kōkua ka Wikamina D i ke kino e omo i ka puna, a he mea nui ia no ke kūkulu ʻana a me ka mālama ʻana i nā iwi ikaika a me nā niho. Hana ka wikamina D i ke ʻano like me nā homone i ke kino a he mea nui paha i ke kaohi o ke kaomi koko, ke kaupaona, a me ke ʻano. Ua ʻike ʻia hoʻokahi noiʻi i hiki i nā pae kūpono o kēia wikamina i loko o ke kino ke kōkua iā mākou e hōʻalo i ka make mua o nā maʻi e like me ka maʻi ʻaʻai a me nā maʻi puʻuwai.
Ke loaʻa ʻole ka mākua D i nā mākua, hiki iā lākou ke ʻeha mai ka osteomalacia (palupalu o nā iwi), ka osteoporosis, ka ʻeha o ka iwi, a nāwaliwali paha o nā mākala. ʻO ka Vitamin D kekahi mea nui no ka hana o ka lolo, a hiki i kahi hemahema ke hōʻike ʻia e like me ka hōʻemi ʻana o ka ikehu a me ke kaumaha.
'O ka Vitamona Kōkua D i ka hoʻomaikaʻi ʻana i kā mākou hana
ʻO kahi loiloi hou i paʻi ʻia ma ka American College of Sports Medicine's Health & Fitness Journal e ʻōlelo nei ʻaʻole i loaʻa i ka poʻe nele i ka wikamina D ka hana maikaʻi loa.
ʻO ke kumu maikaʻi loa - ka lā
Hiki i kā mākou kino ke hana i ka huaora D ponoʻī, akā i ka wā e pā ai nā kukuna o ka lā i ka ʻili. No ka hapanui o ka poʻe, 15-20 mau minuke i kēlā me kēia lā o ka lā e lawa no ke kino e synthesize i ka wikamina D i nā helu olakino. Pono ka lā i ka ʻili maka o ka maka, nā lima a me nā wāwae, me ka ʻole o ka pale lā. (E hoʻomanaʻo i ka hōʻike ʻana i kou ʻili i kekahi nui o nā kukuna UVA a i ʻole UVB hiki ke hoʻonui i kou makaʻi i ka ʻeha o ka ʻili a me ka melanoma.)
ʻO ka poʻe i waho, noho lōʻihi mai ka equator, ʻili ʻeleʻele, a i ʻole hoʻohana i ka sunscreen i kēlā me kēia manawa ke haʻalele lākou i ka hale, ʻaʻole loaʻa ka nui o ka huaora D. No ka mea he nui, hoʻohaʻahaʻa ʻia i ke kau anuanu, ke hapa nui o hoʻolōʻihi mākou i ka manawa ma waho.
Nā meaʻai i hoʻoikaika ʻia e kōkua
ʻOiai ʻo ka hapa nui o ka huaora D i hana ʻia e ke kino ma o ka ʻike ʻana i ka lā, hiki iā mākou ke loaʻa i ka nui o ia mea mai ka meaʻai. ʻO ka iʻa momona (e like me ka herring, mackerel, sardines a me ka tuna) a me nā hua i loaʻa i ka huaora D ma ke ʻano maoli, a ʻo nā wai he nui, nā huahana dairy a me nā kīʻaha i hoʻopaʻa ʻia me ka huaʻa D. Akā, ʻaʻole hiki ke loaʻa ka nui o ka vitamina D - 600 IU. no nā mākua ma lalo o 70 makahiki - mai nā kumu meaʻai wale nō. Aia i loko o kekahi mau huahana wale nō a i ka nui ʻaʻole lawa e hoʻokō i nā pono o ke kino. Pono e kiʻi ʻia ka Vitamin D mai nā kumu like ʻole, me ka meaʻai, ka lā, a i kekahi manawa hoʻohui.
Loaʻa paha ʻoe i ka hemahema i ka wikamina D
Hoʻomaopopo ʻia kahi hemahema o ka wikamina D ma lalo o 12 nanograms i kēlā me kēia milliliter o ke koko. Eia nō naʻe, paipai nā lula o kēia manawa i nā mākua e ʻai ma ka liʻiliʻi he 20 nanograms o ka wikamina D no ka milliliter o ke koko, a ʻo 30 nanograms ʻoi aku ka maikaʻi no ke olakino iwi maikaʻi a me ke olakino olakino
Hiki i kekahi ke hemahema i ka wikamina D, keu hoʻi, e like me kaʻu i ʻōlelo ai, i ke kau anuanu. Hoʻohui pū ka pūʻulu pōpilikia i ka poʻe hoʻolilo iki i ka lā, noho i nā ʻākau ʻākau, loaʻa ka ʻeleʻele ʻeleʻele, kaumaha nui, a hāhai i ka papaʻai palena.
ʻO ka makahiki kekahi mea i ka hemahema. Ke hele a makua a nāwaliwali hoʻi ko mākou kino, ʻaʻole paha e hiki ke hoʻolilo i ka wikamina D i ʻano hana a ko mākou kino e hoʻohana ai.
Inā manaʻo ʻoe ua hemahema ʻoe i ka wikamina D, e nīnau i kāu kauka. E ʻae ʻia ʻoe i kahi hoʻokolohua koko e nānā i kāu pae, a inā aia kahi hemahema, e kuhikuhi lākou i nā lāʻau kūpono iā ʻoe.