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ʻO ka Vitamin D ka huaora "Sun" par excellence. ʻOiaʻiʻo, ua hoʻokumu ʻia ka hapa nui o kā mākou mālama ʻana i ka hopena o nā kukuna UVB o ka lā. Akā, no ka mea ʻaʻole mākou e ʻike ʻia (he ʻano maikaʻi ia e pale aku ai i ka maʻi kanesa ʻili) a ʻaʻole mākou a pau e noho ana ma nā wahi lā, ʻoi aku ka nui o ka pilikia o ka nele. Aneane hiki ole ke pale aku. Wahi a ka French Academy of Medicine (AMF), kokoke i ka 80% o ka heluna o ke Komohana i nele i ka vitamina D!
ʻO kahi vitamina liʻiliʻi ikaika loa
Akā, he mea nui ka vitamina D no ko mākou kino. "ʻO ka mea mua, hoʻolaha ʻo ia i ka absorption maikaʻi o ka calcium a me ka magnesium, kahi e kōkua ai i ke olakino maikaʻi o nā iwi a me nā niho, wahi a Dr Laurence Benedetti, micronutritionist a me ka hope-peresidena o ka Iedm. A i ka hopena, kōkua i ka pale ʻana i ka osteoporosis. Hoʻoulu pū ka Vitamin D i ka ʻōnaehana immune, kahi i koʻikoʻi loa i ka hoʻoilo. Hōʻike nā haʻawina hou i ka hoihoi o ka vitamina D i ka hōʻemi ʻana i ka pilikia o ka loaʻa ʻana o kahi maʻi maʻi hanu. He kuleana nō hoʻi ka Vitamin D i ka ʻoki ʻana o ka ʻiʻo a e hoʻolohi i ka emi ʻana o ka hana cognitive a me ka naʻauao ". Ua ʻōlelo ʻia ka hana pale ʻana o ka vitamina D i kekahi mau pilikia e pili ana iā Covid 19. I ka pōkole, ʻoi aku ka maikaʻi o ka hoʻonele ʻana iā mākou iho!
Ma ke wikiō: Nā huaora a me ka hāpai ʻana: pono anei ʻoe e lawe i ka supplementation? ʻO ka pane mai kā mākou pale keiki ʻo Adrien Gantois
ʻO nā hana maikaʻi i kēlā me kēia lā
Me ka hōʻike ʻole ʻana iā ʻoe iho i ka lā, ʻōlelo nā kauka i 3 hōʻike o 15 mau minuke i kēlā me kēia pule (ka lima a me ka maka), ma waena o 11 am a me 14 pm mai ʻApelila a ʻOkakopa. Hiki iā ʻoe ke noʻonoʻo i kāu pākaukau a nānā i nā meaʻai momona i ka vitamina D. Akā inā ʻike ʻia ka hemahema, pono ke hoʻohui ʻia e hoʻopiha i kāu mau mea mālama. I mea hoʻomanaʻo, manaʻo mākou e hoʻohui i nā wahine hāpai a me nā keiki a hiki i nā makahiki o… 18!
Akā e makaʻala i ka hopena o ka overdose vitamin D i nā keiki! He mea nui e koho i nā lāʻau lapaʻau i loaʻa i ka huaʻai D a ʻaʻole nā mea hoʻohui meaʻai i hoʻopaʻa nui ʻia.
ʻO ka Vitamin D: nā meaʻai e makemake ai e hoʻopiha
- Holo ʻaila huaʻai
ʻAʻole ʻono loa, akā ʻo ka meaʻai ka mea nui loa. E like me nā ʻaila iʻa momona a pau. ʻAʻole i ka wiwo ʻole e inu me kahi kīʻaha? Koho mākou i ka ate cod. Maikaʻi ma ka toast a i ʻole ka buckwheat toast.
- Waiū holoʻokoʻa
ʻO ke kumu nui o ka calcium, ka waiū e hāʻawi pū i ka huaʻa D. ʻOi aku ka maikaʻi e koho i ka waiū holoʻokoʻa, no ka mea, ua paʻa nā huaora i ka momona. Inā lawe mākou i nā huahana haʻahaʻa momona, koho mākou iā lākou i hoʻonui ʻia me ka vitamina D.
- ʻO Chocolat
Yum ! A no ka loaʻa ʻana o ka mea maikaʻi loa mai kēia huaora, makemake mākou i ka pōʻeleʻele, me ka liʻiliʻi o 40% koko.
- He meaʻai
ʻO ka iʻa iʻa ʻaila maikaʻi loa i hoʻopaʻa ʻia i ka uahi, ʻaila ʻia a i ʻole marinated. Hāʻawi pū ia i ka omega 3, mea nui no ka hana o ka lolo. A ʻokoʻa mākou me nā iʻa momona ʻē aʻe (salmon, sardines, mackerel…). Hiki iā ʻoe ke ʻai i ka roe salmon.
- yogurts
No nā iwi ikaika, nui nā yogurts a me nā kīʻaha hale i hoʻonui ʻia me ka vitamina D. E nānā i nā lepili!
- Fish
ʻO nā Chanterelles, morels a i ʻole shiitakes (nā halo Kepani) he haʻahaʻa haʻahaʻa akā ʻo ia ka mea i hāʻawi nui.
- hua
Aia ka nui o kēia vitamina i ka yolk. Hiki ke ʻai ʻia i nā manawa he nui o ka pule no ka mea ʻo ka hua manu ka mea nui o nā pōmaikaʻi (proteins, iron, iodine, zinc, vitamin B12…).
- ʻO Foie gras
Ua lawa kēia e hoʻopau i ka hewa i mua o kāna ʻāpana foie gras, no ka mea he liʻiliʻi.