Ua lawa ka ʻōlelo ʻana i ka huaʻōlelo "osteoporosis" e hoʻomanaʻo ai i nā iwi palupalu, nā haʻihaʻi paʻa o ke kua, ka ʻeha hope mau, nā haʻi o ka ʻāʻī femoral, ke kīnā, ka make a me nā mea weliweli ʻē aʻe. He mau miliona kānaka a puni ka honua i loaʻa i ka haʻihaʻi iwi ma muli o ka osteoporosis. ʻO nā wāhine wale nō ka nalowale iwi? ʻAʻole. ʻO nā kāne i hiki i ka makahiki 55-60 e nalowale ma kahi o 1% o ka nui o ka iwi i kēlā me kēia makahiki. He aha ke kumu o ka poho iwi? Ke kuhi nei mākou i ka lawa ʻole o ka calcium meaʻai, ka ʻai nui ʻana o ka protein a me ka paʻakai, ka mea e hoʻopau ai i ka calcium a alakaʻi i nā loli hormonal, a me ka nele a i ʻole ka hoʻomaʻamaʻa ʻole (me ke kaumaha o ke kaumaha), ʻo ia ke kumu. Eia naʻe, mai hoʻohaʻahaʻa i ke kumu o ka nele o ka vitamin D i ke kino. He mea koʻikoʻi kēia huaora no ka mea hiki i ke kino ke komo i ka calcium a hoʻoikaika i ke olakino iwi.
He aha nā hōʻailona o ka nele o ka vitamin D? ʻO ka ʻoiaʻiʻo, ʻaʻohe hōʻailona maopopo, koe wale nō ka palena o ka lawe ʻana o ke kino i ka calcium. No ka mālama ʻana i ka nui o ka calcium i loko o ke koko, pono e haʻalele nā iwi i ka calcium i loko o lākou. ʻO ka hopena, ʻo ka nele o ka vitamin D e hoʻolalelale i ke kaʻina o ka nalo iwi a hoʻonui i ka pilikia o ka haʻihaʻi ʻana o ka iwi - ʻoiai i ka wā ʻōpio. He aha nā kumu o kēia huaora ma waho o ka ʻaila iʻa? Nui nā meaʻai i hoʻopaʻa ʻia me ka huaora D2 (aka ergocalciferol), me ka waiū (akā ʻaʻole ka cheese a me ka yogurt), margarine, soy a me nā huahana raiki, a me nā cereals koke. Aia kekahi mau puddings a me nā mea ʻono i ka waiū paʻa i ka vitamina D. Eia naʻe, hāʻawi ka lawelawe ʻana i kēia mau meaʻai i 1-3 micrograms o kēia vitamina, ʻoiai ʻo ka waiwai o kēlā me kēia lā he 5-10 micrograms. ʻO ka ʻike mau ʻana i ka lā, ma kahi o ke kōkua ʻana i ke kū ʻana i ke kaumaha, hoʻomaikaʻi i ka iwi iwi. Ua wehewehe ʻia kēia e ka mea i hoʻokumu ʻia ka vitamina D ma muli o ka ʻike ʻana i ka lā ma ka ʻili. Ke kū nei ka nīnau: pehea ka nui o ka mālamalama e pono ai ke kino no ka synthesis kūpono o ka vitamin D?
ʻAʻohe pane hoʻokahi. Pili ia i ka manawa o ka makahiki a me ka lā, kahi o ka noho ʻana, ke olakino a me ka makahiki, ma ka ikaika o ka pigmentation ʻili. Ua ʻike ʻia ka ikaika loa o ka lā mai ka ʻewalu o ke kakahiaka a hiki i ka ʻelima o ke ahiahi. Ke ho'āʻo nei kekahi poʻe e pale iā lākou iho mai ka lā me nā sunscreens e ālai i ka ultraviolet B spectrum e pili ana me ka hoʻokumu ʻana o ka vitamina D. ʻO ka sunscreen me ka sunscreen 8 e pale i ka 95% o ka hana ʻana o kēia vitamina. No ka kānana lā 30, hāʻawi ia i 100% blockade. ʻAʻole hiki i nā mea ola e noho ana ma nā latitu ʻākau ke hana i ka huaora D no ka hapa nui o ka makahiki ma muli o ka haʻahaʻa haʻahaʻa o ka lā i ka hoʻoilo, no laila ke emi nei ka nui o kā lākou mau huaora D. Pilikia ka poʻe ʻelemakule i ka lawa ʻole o kēia huaora no ka mea ʻaʻole lākou e hele i waho no ka makaʻu i ka maʻi maʻi ʻili a me nā wrinkle. ʻO ka hele wāwae pōkole e pōmaikaʻi iā lākou, hoʻonui i ka leo ʻiʻo, mālama i ka ikaika o ka iwi a hāʻawi i ke kino me ka huaʻa D. ʻO ka wehe ʻana i kou mau lima a me kou alo i ka lā no 10-15 mau minuke i kēlā me kēia lā ua lawa ia no ke kaʻina hana o ka synthesis vitamin D. Ma waho aʻe o ka ʻoiaʻiʻo e hoʻonui kēia huaora i ka iwi iwi, pale ia i ka ulu ʻana o nā cell malignant, ʻo ia hoʻi, pale i ka ulu ʻana o ka umauma maʻi. Hiki paha ke loaʻa ka nui o ka vitamina D i ke kino? Auwe. ʻO ka nui o ka huaʻa D he mea ʻawaʻawa. ʻOiaʻiʻo, ʻo ia ka mea ʻawaʻawa loa o nā huaora a pau. ʻO ka nui o ia mea ke kumu o ka petrification o nā puʻupaʻa a me nā ʻiʻo palupalu, hiki iā ia ke hana i ka hemahema o ka puʻupaʻa. Ua hoʻopili ʻia ka nui o ka huaora D i ka piʻi ʻana o ke kiʻekiʻe o ka calcium i loko o ke koko, hiki ke alakaʻi i ka luhi a me ka lohi o ka noʻonoʻo. No laila, me ka hoʻomaka ʻana o nā lā wela mua o ka pūnāwai (a i ʻole ke kauwela, e pili ana i ka ʻāina), ʻaʻole pono mākou e holo wikiwiki i kahakai e ʻimi i kahi tan. Hoʻomaopopo nā kauka iā mākou - inā makemake mākou e pale i nā freckles, nā makahiki makahiki, ka ʻili ʻili, nā wrinkles, a laila ʻaʻole pono mākou e hoʻoikaika i ka sunbathing. Eia naʻe, ʻo ka nui o ka lā e hāʻawi iā mākou i ka vitamina D pono.