ʻO nā ʻiʻo nāwaliwali a me ka iwi haʻahaʻa haʻahaʻa kekahi o nā hōʻailona o ka nele o ka huaora D. ʻO ka nele o kēia huaora hiki ke hoʻoulu i ka hānō i nā keiki, ka pōʻino o ka naʻau i ka wā ʻelemakule, a me ka sclerosis lehulehu.
ʻO nā maʻi koʻikoʻi, akā hiki ke pale ʻia. He aha nā kumu meaʻai meaʻai olakino o ka huaora D? E ʻike kākou.
Manaʻo ʻia ka waiwai o kēlā me kēia lā o ka Vitamin D
No ka poʻe mai 1 a 70 mau makahiki, ʻo ka maʻamau o kēlā me kēia lā he 15 micrograms. No ka poʻe ma luna o 70, 20 micrograms ua ʻōlelo ʻia.
Nā huahana soya ʻO nā meaʻai soy e like me ka tofu a me ka soy goulash nā kumu maoli o ka huaora D. Hiki ke loaʻa kēia mau meaʻai ma ka supermarket.
Nā huaʻai momona Hoʻoikaika ʻia kekahi mau cereals a me muesli me nā huaora like ʻole. E nānā i ka lepili no ka hōʻoia ʻana e loaʻa ana iā ʻoe ka nui o ka vitamina D e pono ai kou kino.
hauha Hiki iā ʻoe ke ʻai i nā haloo ma ke ʻano he kīʻaha ʻaoʻao no ka ʻaina ahiahi. Aia nō hoʻi nā hoʻomākaukau ʻana i nā ʻuala ʻono.
ka lā Hōʻike ka ʻepekema i kēia ʻoiaʻiʻo - ʻo ka lā ke kumu maikaʻi loa o ka huaora D. Akā, e hoʻomanaʻo e hoʻomaha i ka lā no 10-15 mau minuke i ke kakahiaka a me ke ahiahi. ʻO ka loaʻa ʻana i ka lā wela i ka wā ʻaina awakea ua piha i ke kuni a me ka maʻi maʻi ʻili.
hua ʻAʻole i loaʻa i ka hapa nui o nā huaʻai ka huaʻa D, koe wale nā alani. Nui ka waiʻalani i ka calcium a me ka huaʻa D.
ʻaila momona ʻO ka ʻai ʻana i ka ʻaila ma ka nui he mea pōʻino i ke olakino. Ma mua o ke kūʻai ʻana, e nānā inā hoʻopaʻa ʻia ka ʻaila me ka vitamina D.
waiu ʻokoʻa Hana ʻia ka waiū ʻokoʻa mai ka soya, ka laiki a me ka niu. E ho'āʻo i ka yogurt i hana ʻia mai ka waiū soy.