Mia Lane
ʻO ka ʻōlelo o ka nui o ka huaora D i kēia manawa ua hiki i nā mea āpau. Eia nō naʻe, ʻo ke ʻano o ka lawe pono ʻana i ka vitamina ke kumu mau i ka maopopo ʻole. Hāʻawi kā mākou ʻōlelo aʻoaʻo iā ʻoe i ka ʻike āpau āu e pono ai e hoʻomaikaʻi i kāu lako vitamin D.
15 mau ʻōlelo aʻoaʻo no ka lako olakino o ka huaora D
ʻAʻole hiki ke noiʻi nui ʻia kekahi mau huaora e like me ka vitamina D. ʻIke ʻia nā haʻawina hou e pili ana i ka hopena o ka lā ma nā ʻāpana like ʻole, nā maʻi, a me nā pilikia maʻi. Ma waho aʻe o kāna hopena hoʻoikaika iwi kaulana.
- ʻO ka Vitamin D kekahi e hoʻemi i ka pilikia o ka maʻi,
- pale i ka maʻi maʻi,
- hoʻomaha i ka ʻeha mau,
- hōʻemi i ka pilikia o ka maʻi diabetes, dementia, a me ke kanesa,
- hoʻohaʻahaʻa i ka cholesterol,
- hoʻomaikaʻi i ka momona,
- hoʻoponopono i nā kīʻaha koko a
- he mea pono no hoi i na ma'i autoimmune.
Manaʻo kōkua 1: E ana i kāu mau huaʻai D
I hiki iā ʻoe ke loiloi inā pono ʻoe e lawe i ka huaʻa D ma ke ʻano he meaʻai meaʻai a i ʻole ʻoe e hauʻoli nui i ka lā i ke kauwela, e hoʻāʻo mua i kāu pae vitamin D. ʻO nā waiwai ma lalo o 30 ng/ml e hōʻike ana i kahi hemahema. ʻO ke kumu kūʻai maikaʻi ma kahi o 40 ng / ml. (Inā hāʻawi ʻia nā koina o kāu hōʻike koko ma nmol/l, hiki iā ʻoe ke puʻunaue iā lākou me 2.5 e loaʻa ai nā waiwai ng/ml.)
Manaʻo kōkua 2: E hoʻoholo i kāu pākēneka vitamin D
Ma muli o ka hopena, e hoʻoholo ʻia ʻo ia ka nui āu e pono ai. Aia nā ʻano like ʻole o ka helu ʻana i ka nui kūpono o kēlā me kēia.
Manaʻo kōkua 3: ʻO kēia ke ʻano o ka hana ʻana o ka lā olakino
Inā ʻoe e heluhelu ana i kēia ʻatikala i ke kauwela, e hoʻohana i nā mahina kau wela e hoʻonui i kāu mau huaʻai D a hoʻopiha i kāu mau hale kūʻai huaora D no ka hoʻoilo.
Manaʻo kōkua 4: ʻauʻau ma hope o ka lā: ʻae a ʻaʻole
I kekahi mau wahi, ʻōlelo ʻia ʻaʻole e ʻauʻau ma hope o ka ʻauʻau ʻana i ka lā, no ka mea, e holoi ana kēia i ka huaʻa D precursor i hana ʻia i loko o ka ʻili.
ʻAʻole i wehewehe piha ʻia kēia manaʻo. Ma keʻano laulā, akā naʻe, hiki ke manaʻo ʻia hiki ke hana ʻia ka huaora D i loko o nā ʻili ʻili ola - a ʻaʻole hiki ke holoi ʻia nā ʻili ola ola.
Manaʻo kōkua 5: E ʻai i nā meaʻai me ka huaora D
ʻAʻole hiki ke mālama i nā pae huaʻai D ma o ka meaʻai wale nō. No ka mea ʻo ka hapa nui o nā meaʻai he liʻiliʻi wale nō ka huaora D. ʻOiaʻiʻo, kōkua pū ka nui o ka huaora D i ka hoʻopaʻa ʻana i ka pae vitamin D. I loko o ka maʻemaʻe mea kanu wahi, he mau halo i loaʻa ka huaora D (e laʻa me porcini mushrooms 124 IU, chanterelles 84 IU).
Eia nō naʻe, pono e ulu nā halo ma ka lewa ākea (nā halo hihiu), ʻaneʻane hiki ke hoʻokuʻu ʻia me nā halo i kanu ʻia (ʻoiai nā papa ʻai meaʻai no ka laʻa me nā halo e hōʻike ana i ka waiwai D o 76 IU). Eia nō naʻe, hiki ke waiho ʻia ka mea hope i ka lā me nā lau i ke kauwela a laila maloʻo no ka hoʻoilo. Hoʻopaʻa nā halo i ka nui o ka huaora D a hiki ke hāʻawi iā ʻoe i ka huaora i nā mahina pōʻeleʻele.
Manaʻo kōkua 6: E hele i ka solarium i kēlā me kēia pule ʻelua.
Inā pono, e kipa aku i kahi salona tanning kiʻekiʻe me nā solarium e hana pū me ka radiation UVB. I kēlā me kēia pule a i ʻelua pule hiki iā ʻoe ke loaʻa ka hoʻomālamalama kino holoʻokoʻa ma laila i mea e pale ai i ka hāʻule ʻana o nā pae vitamin D. ʻO ka lōʻihi a i ʻole ka hopena e pili ana i ke ʻano o ka ʻili a me ka pono.
Ua hōʻike ʻia nā haʻawina ʻaʻohe pono o ka hele ʻana i kahi solarium i kēlā me kēia mahina ma ke ʻano o ka pae o ka vitamina D, ʻoiai ua hāʻule lākou ʻoiai nā sunbeds. Me ka solarium sunbath i kēlā me kēia pule ʻelua, ua mau ka pae mua o ka vitamina D a me hoʻokahi kipa i kēlā me kēia pule, ua hoʻonui ʻia.
Hoʻopili mau ʻia nā kipa solarium maʻamau me ka piʻi nui ʻana o ka maʻi maʻi ʻili, no laila ʻoi aku ka palekana (ʻo ia hoʻi ma ke ʻano o ka dosage) ke lawe ʻana i ka vitamina D mai kahi meaʻai meaʻai, ʻoi aku hoʻi i ka hoʻoilo a me ka pūnāwai.
Manaʻo kōkua 7: E lawe i ka huaora D ma ke ʻano he meaʻai
Hiki mai ka Vitamin D ma nā ʻano like ʻole e like me nā mea hoʻohui meaʻai - nā hāʻule a me nā capsules - a ma nā ʻano like ʻole. Hiki ke hoʻokaʻawale maikaʻi ʻia nā kulu. Aia i loko o nā kulu huaola D3 o ke ʻano maikaʻi he 1,000 IU o ka huaora D3 i kēlā me kēia kulu.
No ka mea hiki ke kūʻai ʻia nā mea hoʻohui meaʻai ma nā haʻahaʻa haʻahaʻa, pono nā mea kūʻai aku e kākau i nā mea hoʻomākaukau kiʻekiʻe (e laʻa no nā capsules me 10,000 IU pākahi) hiki iā ʻoe ke lawe i 1 capsule wale nō i kēlā me kēia 14 lā.
Manaʻo kōkua 8: E lawe i ka huaora D me kekahi momona
ʻO ka Vitamin D he huaʻa momona momona a no laila pono e lawe mau ʻia me kekahi momona. Eia naʻe, ua lawa ka momona liʻiliʻi loa, e laʻa, ʻo ka momona B. i ka ʻaʻahu saladi a i ʻole ka laha. ʻAʻole pono ʻoe e lawe i nā capsules vitamin D3 i ka wai. ʻO nā hāʻule i ʻōlelo ʻia ma ka tip 6 ua loaʻa i ka aila a hiki ke lawe ʻia me ka ʻole o nā mea ʻē aʻe.
Manaʻo kōkua 9: E pale i ka overdosing
No ka mea, he huaola momona momona ka vitamina D, hiki ke mālama ʻia i loko o ka ʻiʻo adipose a hōʻiliʻili i laila. Ma kēia ala, hiki i ka nui o ka nui ke alakaʻi i ka overdose, no ka mea ʻaʻole hiki ke hoʻokuʻu pinepine ʻia me ka mimi e like me nā huaora hiki ke hoʻoheheʻe ʻia i ka wai. No laila e waiho iā z. B. E ana hou i kou pae vitamina D ma hope o 2 a 3 mahina ma hope o ka hoʻomaka ʻana i kāu hoʻohui.
Manaʻo kōkua 10: E lawe i ka huaora D3 me ka huaora K2 a me ka huaora A
Hoʻonui ka Vitamin D3 i ke komo ʻana o ka calcium i loko o ke koko. No ka hoʻopaʻa ʻole ʻana o kēia calcium i loko o ke koko akā lawe ʻia i nā iwi, lawe pū ʻia ka huaora K2 me ka huaora D3, e laʻa me B. 100 µg o ka huaora K2 a hiki i ka 2,500 IU o ka huaora D i kēlā me kēia lā.
Inā ʻoe e lawe pū i ka huaora D me ka huaʻa A, a laila piʻi aʻe ke kiʻekiʻe o ka huaora D. Hiki i ka Vitamin D ke hana maikaʻi ma ke alo o ka huaora A. Hiki iā ʻoe ke heluhelu i nā kikoʻī ma kā mākou ʻatikala Pono ka Vitamin D i ka vitamina A. Manaʻo mākou e pili ana i ka 6 - 9 mg o ka beta carotene i kēlā me kēia lā, e pili ana i ka 1 - 1.5 mg o ka huaora A. .
Manaʻo kōkua 11: Vitamin D a me Calcium
Ma muli o ka hoʻoikaika ʻana o ka huaʻai D i ka absorption calcium mai ka ʻōpū, pono e lawe ʻia ka calcium me ka huaʻa D inā haʻahaʻa loa ka ʻai i ka calcium.
Manaʻo kōkua 12: E lawe i ka huaora D me ka magnesium
Hoʻoulu ka Magnesium i ka vitamin D. No laila, ʻo 200 i ka 300 mg o ka magnesium i ke ʻano o ka meaʻai meaʻai he mea hoʻohui maikaʻi ia i ka vitamina D. Me kahi meaʻai momona magnesium, 200 mg a i ʻole ka hoʻohana sporadic wale nō.
Manaʻo kōkua 13: ʻO ka manawa maikaʻi loa e lawe ai i ka vitamin D
ʻAʻohe ʻikepili pololei e hōʻike ana e lawe ʻia ka huaora D i ke kakahiaka a i ke ahiahi paha. ʻOiai ua manaʻo ʻia ka hemahema o ka vitamina D i mea e hoʻopilikia ai i ka hiamoe, ʻaʻole kūpono ka lawe ʻana i ke ahiahi a i ʻole ma mua o ka moe ʻana, e like me nā hōʻike o ka mea hoʻohana. No laila, ʻoi aku ka maikaʻi o ka lawe ʻana i ke kakahiaka a i ke awakea paha.
I kēlā me kēia hihia, ʻoi aku ka maikaʻi o ka lawe ʻana i ka vitamina me ka ʻai ʻana a i ʻole ma hope o ka ʻai ʻana ma mua o kona ʻōpū ʻole.
Manaʻo kōkua 14: Vitamin D a me ka lāʻau lapaʻau
Hoʻopilikia kekahi mau lāʻau lapaʻau i ka absorption o ka huaora D a i ʻole ka metabolism vitamin D ma ke ʻano nui a no laila e hoʻonui ai i ka hemahema o ka huaora D, e laʻa me B. cortisone, he lāʻau hoʻohaʻahaʻa cholesterol me ka mea hoʻoikaika cholestyramine, nā papa hoʻemi kaumaha (eg orlistat), a me nā mea ʻē aʻe he nui.
Hiki i nā statins a me nā mea i kapa ʻia ʻo thiazide diuretics (no ke koko kiʻekiʻe a me ka pau ʻole o ka naʻau) hiki ke hoʻonui i ka pae o ka vitamin D. No laila, i ka lawe ʻana i ka lāʻau lapaʻau, e kūkākūkā me kāu kauka a i ʻole naturopath inā a pehea e hiki ai iā ʻoe ke hoʻohui i ka lawe ʻana i ka vitamin D.
Manaʻo kōkua 15: E kau i ka huaora D i ka ʻili
Hiki ke hoʻopili ʻia ka Vitamin D i ka ʻili inā loaʻa ka intolerance i ka hoʻomākaukau ʻana i ka huaora D. E wehewehe mākou pehea e hana ai i kēia ma kā mākou ʻatikala Ke noi ʻana i ka vitamin D i ka ʻili.
