He mea koʻikoʻi ka loaʻa ʻana o ka huaora D no nā kumu he nui, me ka mālama ʻana i nā iwi olakino a me nā niho, a hiki ke pale aku i kekahi mau maʻi e like me ke kanesa, ka maʻi diabetes type 1, a me ka maʻi sclerosis.
He nui nā hana o ka Vitamin D i ke kino, e kōkua ana i:
- E mālama pono i nā iwi a me nā niho
- Kākoʻo i ke olakino o ka ʻōnaehana pale, ka lolo a me ka ʻōnaehana nerve
- Hoʻoponopono i nā pae koko koko
- E mālama i ka māmā a me ka hana cardiovascular
- Hoʻololi i nā genes i pili i ka ulu ʻana o ka maʻi kanesa
No laila he aha ka vitamin D?
ʻOiai ka inoa, ʻo ka vitamina D he prohormone, ʻaʻole ka huaora. ʻO nā huaora he mau meaʻai hiki ʻole ke hana ʻia e ke kino a no laila pono e lawe ʻia me ka meaʻai. Eia nō naʻe, hiki ke hoʻohui ʻia ka huaora D e ko mākou kino ke pā ka lā i ko mākou ʻili. Ua manaʻo ʻia he 5-10 mau minuke o ka wehe ʻana o ka lā i 2-3 mau manawa i ka pule, e kōkua i ke kino e hoʻohua i ka huaora D. mai ke kino, a pono e hoopiha mau ia kona mau waihona. Ua hōʻike ʻia nā haʻawina hou he hapa nui o ka heluna kanaka o ka honua i nele i ka vitamina D.
E nānā pono kākou i nā pono o ka huaora D.
1. Iwi ola kino
He kuleana koʻikoʻi ka Vitamin D i ka hoʻoponopono ʻana i ka calcium a me ka mālama ʻana i nā pae o ka phosphorus koko, ʻelua mau mea koʻikoʻi no ka mālama ʻana i nā iwi olakino. Pono ke kino o ke kanaka i ka huaora D no ka hoʻopaʻa ʻana a hoʻihoʻi hou i ka calcium i loko o ka ʻōpū, kahi i hoʻokuʻu ʻia ma o nā puʻupaʻa.
ʻO ka nele o kēia huaora e hōʻike ʻia i nā pākeke e like me ka osteomalacia (ka palupalu o nā iwi) a i ʻole osteoporosis. ʻO Osteomalacia ke alakaʻi i ka iwi iwi ʻilihune a me ka nāwaliwali o ka ʻiʻo. ʻO Osteoporosis ka maʻi iwi maʻamau i waena o nā wahine postmenopausal a me nā kāne ʻelemakule.
2. Hoʻemi i ka pilikia o ka maʻi maʻi maʻi
Ua hōʻike ʻia nā haʻawina ʻo nā keiki i hāʻawi ʻia i 1200 mau ʻāpana o ka huaora D i kēlā me kēia lā no 4 mau mahina i ka hoʻoilo, ua ʻoi aku ka nui o ka 40% i hoʻemi ʻia o ka loaʻa ʻana o ka maʻi maʻi flu.
3. Hoʻemi i ka pilikia o ka ulu ʻana i ka maʻi diabetes
Ua hōʻike pū ʻia nā haʻawina i kahi pilina ʻokoʻa ma waena o ka neʻe ʻana o ka huaora D i ke kino a me ka pilikia o ka maʻi diabetes. I ka poʻe me ka maʻi maʻi maʻi, ʻaʻole lawa ka nui o ka huaora D i ke kino hiki ke hoʻopilikia i ka huna ʻana o ka insulin a me ka hoʻomanawanui glucose. Ma kahi noiʻi, ʻo nā pēpē i loaʻa i 2000 mau ʻāpana o ka huaora i kēlā me kēia lā he 88% ka emi ʻana o ka maʻi diabetes ma mua o ka makahiki 32.
4. Na keiki ola kino
Hoʻopili ʻia nā pae haʻahaʻa o ka vitamina D me ka ʻoi aku ka nui o ka pilikia a me ka paʻakikī o nā maʻi ʻōpiopio a me nā maʻi maʻi maʻi, e like me ka hānō, ka dermatitis atopic, a me ka eczema. Hiki i ka Vitamin D ke hoʻoikaika i nā hopena anti-inflammatory o nā glucocorticoids, e lilo ia i mea pono loa e like me ka mālama mālama ʻana no ka poʻe me ka hānō kūʻē i ka steroid.
5. Hāpai maikaʻi
ʻOi aku ka nui o ka pilikia o nā wāhine hāpai me ka nele o ka huaora D i ka hoʻomohala ʻana i ka preeclampsia a pono i ka ʻāpana caesarean. Hoʻopili pū ʻia nā haʻahaʻa haʻahaʻa o ka huaora me ka maʻi diabetes gestational a me ka vaginosis bacteria i nā wahine hāpai. He mea nui nō hoʻi e hoʻomaopopo i ke kiʻekiʻe o ka nui o ka huaora D i ka wā hāpai e pili ana me ka piʻi nui ʻana o ka hoʻomohala ʻana i nā maʻi allergies meaʻai i nā makahiki ʻelua o ke ola.
6. Ka pale 'ana i ke kanesa
He mea koʻikoʻi ka Vitamin D no ka hoʻoponopono ʻana i ka ulu ʻana o nā cell a no ke kamaʻilio ʻana ma waena o nā cell. Ua hōʻike ʻia kekahi mau haʻawina e hiki i ka calcitriol (ke ʻano hormonally active o ka vitamina D) ke hōʻemi i ka piʻi ʻana o ka maʻi kanesa ma o ka hoʻolohi ʻana i ka ulu a me ka ulu ʻana o nā kīʻaha koko hou i loko o ka ʻiʻo maʻi maʻi, hoʻonui i ka make ʻana o ka maʻi kanesa, a me ka hōʻemi ʻana i ka metastasis cell. Hoʻopilikia ka Vitamin D ma luna o 200 mau genes kanaka i hiki ke hoʻopau ʻia inā ʻaʻole lawa ʻoe i ka vitamina D.
Hoʻopili pū ʻia ka hemahema o ka Vitamin D me ka piʻi nui ʻana o ka maʻi puʻuwai, hypertension, multiple sclerosis, autism, Alzheimer's disease, rheumatoid arthritis, asthma, a me ka maʻi puaʻa.
Manaʻo ʻia ka lawe ʻana i ka Vitamin D
Hiki ke ana ʻia ka ʻai ʻana o ka Vitamin D ma nā ʻano ʻelua: ma micrograms (mcg) a ma nā hui honua (IU). Hoʻokahi microgram o kahi huaora ua like ia me 40 IU.
Ua hōʻano hou ʻia nā mea i manaʻo ʻia o ka vitamina D e ka US Institute ma 2010 a i kēia manawa penei:
Nā kamaliʻi 0-12 mahina: 400 IU (10 mcg) Nā keiki 1-18 makahiki: 600 IU (15 mcg) Nā mākua ma lalo o 70: 600 IU (15 mcg) Nā mākua ma luna o 70: 800 IU (20 mcg) Nā wahine hāpai a hānai waiu paha : 600 IU (15 mcg)
Ka nele o ka Vitamin D
ʻO kaʻeleʻeleʻeleʻele o kaʻili a me ka hoʻohanaʻana i ka pale lā e hoʻemi i ka hiki o ke kino ke komo i nā kukuna ultraviolet mai ka lā e pono ai e hana i ka huaʻa D. No ka laʻana, hoʻemi ka sunscreen me SPF 30 i ka hiki o ke kino ke synthesize i ka vitamina e 95%. No ka hoʻomaka ʻana e hana i ka huaora D, pono e ʻike ʻia ka ʻili i ka lā pololei a ʻaʻole uhi ʻia e nā lole.
Pono ka poʻe e noho ana ma nā latitu ʻākau a i ʻole nā wahi me nā kiʻekiʻe o ka pollution, e hana ana i ka pō, a i ʻole i loko o ka hale i ka lā a pau, pono lākou e hoʻohui i kā lākou ʻai ʻana i ka huaora D i nā manawa a pau, ʻoi aku ma o ka meaʻai. Hiki iā ʻoe ke lawe i nā mea hoʻohui huaʻai D, akā ʻoi aku ka maikaʻi o ka loaʻa ʻana o kāu mau huaora a me nā minela a pau ma o nā kumu kūlohelohe.
Nā hōʻailona hemahema o ka Vitamin D:
– Nā maʻi pinepine – ʻEha ma ka iwi a me ke kua – Ke kaumaha – Hoʻōla lohi o nā ʻeha – Ka lauoho lauoho – ʻEha ma ka ʻiʻo.
Inā hoʻomau ka hemahema o ka vitamina D no ka manawa lōʻihi, hiki ke alakaʻi i kēia mau pilikia:
– Obesity – Diabetes – Hypertension – Depression – Fibromyalgia (musculoskeletal pain) – Chronic fatigue syndrome – Osteoporosis – Neurodegenerative maʻi like me ka maʻi o Alzheimer.
Hiki i ka nele o ka Vitamin D ke kōkua i ka ulu ʻana o kekahi mau ʻano maʻi kanesa, ʻoi aku ka umauma, ka prostate, a me ka maʻi maʻi ʻaʻai.
Nā kumu kanu o ka Vitamin D
ʻO ke kumu maʻamau o ka vitamina D ka lā. Eia naʻe, loaʻa ka hapa nui o ka huaora i nā huahana holoholona e like me ka aila iʻa a me ka iʻa ʻaila. Ma waho aʻe o nā meaʻai holoholona, hiki ke loaʻa ka huaora D mai kekahi mau meaʻai meaʻai:
- ʻO nā halo maitake, chanterelles, morels, shiitake, ʻoyster mushrooms, portobello
– ʻO ka ʻuala mashed me ka pata a me ka waiū
- Nā Champignons
Nui loa ka huaora D
ʻO ka palena kiʻekiʻe i ʻōlelo ʻia no ka vitamina D he 4000 IU i kēlā me kēia lā. Eia nō naʻe, ua manaʻo ka National Institutes of Health i ka hiki ʻole o ka lāʻau ʻawaʻawa D me ka lawe ʻana i kēlā me kēia lā a hiki i ka 10000 IU o ka vitamina D i kēlā me kēia lā.
ʻO ka nui o ka huaʻai D (hypervitaminosis D) hiki ke alakaʻi i ka calcification nui o nā iwi a me ka paʻakikī o nā kīʻaha koko, nā puʻupaʻa, nā māmā, a me ka naʻau. ʻO nā hōʻailona maʻamau o ka hypervitaminosis D he poʻo poʻo a me ka nausea, akā hiki ke komo pū me ka pau ʻana o ka ʻai, ka waha maloʻo, ka ʻono metala, ka luaʻi ʻana, ka paʻa ʻana, a me ka maʻi maʻi.
ʻOi aku ka maikaʻi e koho i nā kumu kūlohelohe o ka huaora D. Akā inā ʻoe e koho i kahi mea hoʻohui, e noiʻi pono i ka brand no nā huahana holoholona (inā ʻoe he vegan a mea ʻai ʻole paha), synthetics, kemika, a me nā loiloi huahana.