Me ka ʻole o ka wikamina D calciferol - hiki ʻole ke omo i ka puna. ʻOiai ʻo ka hemahema o ka wikamina D i ka hoʻoilo, he mea nui e pani no ka nele o nā keiki i ko lākou ulu ʻana, a kū ka iwi iwi me ka hoʻokaʻulua ʻole.
Hana ʻia ka kalipona soluble momona ma ka ʻili ma lalo o ka lā pololei (D3) a komo i ke kino me ka meaʻai (D2). Hōʻiliʻili ʻo Calciferol i nāʻiʻo momona a hoʻopau ʻia e like me ka mea e pono ai.
ʻO nā waihona kauwela o ka wikamina e lawa ai no nā lau a pau a i kekahi manawa no nā mahina hoʻoilo mua. Akā i ka hopena o ka hoʻoilo e hiki mai ka manawa o ka lawa ʻole o ka wikamina D, no laila pono ʻoe e loaʻa ia mai ka meaʻai. Eia kekahi, no nā keiki, hoʻonui ʻia ka pono o ka calcium.
ʻO ka momona iʻa ke kumu mua o kēia huaora. Akā ʻo ka lawe ʻana ma muli o ka ʻono ʻaʻole kūpono i kēlā me kēia keiki. He aha nā huahana ʻē aʻe i lawa i kēia vitamina?
Salemona
Uhi ʻo Salmon i ka koi o kēlā me kēia lā o ka wikamina D a me nā ʻano iʻa ʻē aʻe - tuna, sardine, catfish, a me mackerel. E hoʻomaopopo he hiki i ka iʻa ke loaʻa ke mercury a hana i nā maʻi āpau no ke kumu i ka papaʻai o ke keiki, pono ka nui e mālama ʻia.
waiu
ʻO ka waiū kahi ʻāpana o ka papa kuhikuhi a nā keiki. Hoʻokahi aniani o ka waiū ka hapaha o ka mahele lāʻau o ka wikamina D a me ka calcium, a me ka protein e pono ai no ka ulu a me ke olakino o ke keiki.
Wai ʻalani
He aha nā keiki e hōʻole i ke kīʻaha o ka wai ʻalani, keu hoʻi i ka hoʻoilo ke lawa ka hua o ka citrus. Aia i loko o ke kīʻaha wai ʻalani ka hapalua o ka koi o kēlā me kēia lā o ka wikamina D a me ka wikamina C, pono no ka pale ʻana i ke kau virus.
hua
Loaʻa ka lawa ka wikamina D i ka hua moa. Akā ʻo ia pū kekahi kumu o ka kolesterol; no laila, he mea pono ʻole ka hāʻawi ʻana i hoʻokahi yolk i kahi keiki i kēlā me kēia lā. A ʻoi aku ka maikaʻi i loaʻa ka hua manu holoʻokoʻa, e pōmaikaʻi nui ia.
Nā makepili
ʻO nā cereala i nā kekelē like ʻole kekahi me ka lāʻau D. E hōʻoia i ka helu, heluhelu i ka lepili o ka huahana āu e kūʻai ai. ʻO ka palaoa ke kumu pono o nā haʻalako no ke kino o ke keiki.
E olakino!