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Na Stevi Portz, mea hoʻolālā ma Truvani
He kuleana koʻikoʻi ka Vitamin D i loko o kahi ʻōnaehana palekana olakino *. ʻO ka pilikia me ka huaora D hiki i ko mākou kino ke hana, akā pono mākou i kahi kōkua liʻiliʻi.
ʻO kā mākou kumu maikaʻi loa o ka vitamina D ʻo ia ka lā pololei ma ka ʻili me ka uhi ʻole a pale ʻole paha. ʻAʻole loaʻa ka nui o mākou i ka nui o ka lā e like me kā mākou e pono ai ma muli o ka uhi ʻana, ke kau ʻana i ka pale lā, a i ʻole ka hoʻonui ʻana i ka manawa i loko o ka hale.
Inā ʻike ʻia kēia, hiki iā ʻoe ke noʻonoʻo a Pākuʻi Vitamin D.
E nānā kākou i ke kuleana nui o ka huaora D i loko o ke kino, a me nā ala maikaʻi loa e loaʻa hou ai ka Vitamin D i kou ola.
No ke aha mākou e pono ai i ka Vitamin D?
ʻO ka Vitamin D kekahi o ʻelua mau huaora hiki ke hoʻoheheʻe ʻia i ka momona a kou kino e hana ai (ʻo ka huaora K kekahi), a loaʻa ia ma nā kumuwaiwai ʻē aʻe e like me ka meaʻai a me nā mea hoʻohui. Kapa mākou he huaora, akā ʻo ka ʻenehana he hormone e hoʻoponopono i ka nui o ka calcium i kou koko.
Hoʻololi ʻia ka Vitamin D i loko o ke ake a me nā puʻupaʻa e lilo ia i hormone ikaika.
Pono ka Vitamin D no:
- Hoʻoponopono i ka absorption o ka calcium a me ka phosphorus *
- Ke kākoʻo ʻana i ka hana ʻōnaehana olakino olakino*
- Kākoʻo i ka ulu maʻamau a me ka ulu ʻana o nā iwi a me nā niho*
Pehea e lawa ai ka Vitamin D?
ʻO ka ʻōlelo aʻo FDA ma lalo o nā alakaʻi o kēia manawa no ka vitamina D ma waena o 600-800 IU.
Loaʻa iā ʻoe ka Vitamin D ma 3 mau ala like ʻole:
- ʻAi ʻana i kekahi mau meaʻai
- ʻIke pololei ʻia ka lā ma kou ʻili
- Pākuʻi i kēlā me kēia lā
I kēia manawa ua maopopo iā ʻoe pehea e loaʻa ai ka huaora D, e ʻimi hou aku i kēlā me kēia koho.
Loaʻa maoli ka Vitamin D i nā meaʻai e like me:
- Eihu yolks
- ʻO ka ʻūleʻa
- ʻO nā iʻa momona e like me ka salmon, tuna, swordfish a i ʻole sardines
- ʻO nā aila akepaʻa iʻa
- Fish
ʻO ka mea pōʻino, ʻaʻole loaʻa maoli ka huaora D i nā meaʻai he nui. ʻO ia ke kumu e hoʻoikaika ai kekahi mau mea hana meaʻai i kekahi mau huahana me ka huaʻai D e like me ka waiu, cereal, waiu mea kanu, a me ka wai ʻalani.
ʻOiai hiki iā ʻoe ke loaʻa ka huaʻai D mai ka meaʻai, i kekahi manawa paʻakikī ke hoʻokō i kāu waiwai i manaʻo ʻia i kēlā me kēia lā - ʻoiai inā ʻoe e ʻai pono i ka vegan.
ʻO ka Vitamin D mai ka lā
Hiki i ke kino ke hana i kāna huaʻai D ponoʻī ke ʻike ʻia kou ʻili i ka lā no kekahi manawa.
He hōʻike pololei kēia me ka uhi ʻole a pale ʻole paha. Manaʻo ka poʻe loea e pili ana i 15 mau minuke o ka hoʻolaha ʻana i kēlā me kēia lā i ka nui o ka ʻili. He mea paʻakikī paha ka loaʻa ʻana o ka lā nui no ka poʻe me ka naʻau o ka lā, hopohopo e pili ana i nā hopena ʻino, ʻeleʻele ʻeleʻele, a i ʻole kekahi mea paʻa i loko o ka hale no ka manawa lōʻihi.
Hoʻokomo pū ʻia nā wahi kikoʻī no ka mea ʻaʻole loaʻa ka nui o ka lā i kekahi mau ʻāina, a i ʻole he mau manawa lōʻihi me ka ʻole o ka lā.
He mea paʻakikī kēia i ka poʻe akamai e hāʻawi i nā alakaʻi maʻamau no ka nui kūpono o ka ʻike ʻana o ka lā no kēlā me kēia. ʻAʻole kūpono paha ka mea i lawa no kekahi kanaka.
ʻO ka Vitamin D ma ke ʻano he mea hoʻohui
Inā ʻaʻole ʻoe e lawa i nā meaʻai momona ʻo Vitamin D, a i ʻole e hoʻolōʻihi i ka manawa i loko o ka hale (a i uhi ʻia mai ka lā), he koho maikaʻi nā mea hoʻohui huaʻai D.
Hiki iā ʻoe ke loaʻa ka huaora D i nā ʻano mea hoʻohui like ʻole, me nā multivitamins a me nā capsules vitamin D.
Loaʻa nā mea hoʻohui Vitamin D i ʻelua ʻano: D3 a me D2.
ʻO D2 kahi ʻano i loaʻa mai nā mea kanu a ʻo ia ke ʻano i loaʻa pinepine i nā meaʻai paʻa. ʻO D3 ka huaʻa D i hana maoli ʻia e ko mākou kino a ʻo ia ke ʻano i loaʻa i nā kumu meaʻai holoholona.
Hōʻike ka noiʻi e hiki i ka huaora D3 (ke ʻano i hana maoli ʻia i loko o ke kino kanaka) ke hoʻonui i ke koko, a mālama i nā pae no ka manawa lōʻihi.*
ʻO ka nūhou nui…
Hāʻawi ʻo Truvani i kahi kumulāʻau Vitamin D3 kumulāʻau i hoʻokumu ʻia mai ka lichen - nā mea kanu liʻiliʻi akamai e hoʻomoʻa i ka huaora D mai ka lā e hele mai iā mākou ke ʻai mākou.
* ʻAʻole i loiloi kēia mau ʻōlelo e ka Keʻena Luna a me ka Kūleʻa. ʻAʻole kuhi ʻia kēia huahana e kuhikuhi pono, mālama, hoʻōla, a pale paha i kēlā me kēia maʻi