ʻO ka nele o ka Vitamin D: Nā hōʻailona a me nā hopena

Hiki ke hana ʻia ka Vitamin D e ke kino ponoʻī. Eia naʻe, pono kēia i ka lawa o ka lā. Ma waena a me ʻEulopa ʻĀkau, akā naʻe, ʻaʻole lawa nā kukuna o ka lā - a ʻaʻole hiki i ke kino ke hoʻohua i ka nui o ka huaora D i makemake nui ʻia.

Ka nele o ka Vitamin D: nā hōʻailona mua ʻole

Hiki i ka nele o ka Vitamin D ke alakaʻi i nā hōʻailona like ʻole. ʻO ka hapa nui o nā luna e ʻōlelo nei ʻo ka nele o ka huaora D e pili maoli i ka iwi iwi, hiki ke ʻike ʻia e ke olakino iwi maikaʻi ʻole. Eia nō naʻe, ʻo ka mea i loaʻa i ka ʻeha iwi iwi a me nā iwi ʻino, ʻaʻole i loaʻa ka hemahema o ka vitamin D akā ua loaʻa iā ia no ka manawa lōʻihi.

ʻOi aku ka maikaʻi ʻaʻole e hoʻokuʻu i kēlā mamao ma kahi mua. No laila, ʻaʻole ia he mea ʻino inā e hoʻolohe kekahi i nā hōʻailona mua o ka hemahema o ka vitamin D. Hiki ʻole ke kikoʻī loa nā hōʻailona, ​​e like me:

ʻO ka nele o ka Vitamin D: nā hōʻailona

• Nā maʻi pinepine
• Ho'ōla ʻeha maikaʻi ʻole
• Ka luhi nui
• iwi a me ke kua
• ʻO ke ʻano maikaʻi ʻole
• nā kaumaha
• nā moe hiamoe
• ka emi ʻana o ka hana kino a me ka noʻonoʻo
• kino kino
• maikaʻi ʻole ka hoʻōla ʻana i ka ʻeha
• fibromyalgia
• diabetes
• asthma
• maʻi wā maʻi
• Cancer
• osteoporosis
• autism
• ADHD

ʻOiaʻiʻo, hiki i nā hōʻailona a i ʻole nā ​​maʻi i ʻōlelo ʻia ke loaʻa nā kumu ʻē aʻe - a ʻoiaʻiʻo hoʻi, ʻo ka lawe ʻana i ka vitamin D wale nō ʻaʻole ia e hoʻōla i nā maʻi āpau. Eia nō naʻe, hiki i ka hemahema o ka vitamina D ke kumu nui. Inā hoʻoponopono ʻia ka hemahema, hoʻomaikaʻi pinepine nā pilikia e like me ka autism a me ADHD - a ʻoi aku ka maikaʻi o nā maʻi koʻikoʻi i nā lāʻau lapaʻau.

No laila pono ʻoe e nānā mau i kāu pae vitamina D - inā he mau hōʻailona kikoʻī ʻole a i ʻole nā ​​maʻi maʻi maʻi kūikawā - a inā pono, e hoʻoponopono koke i kahi hemahema o ka huaora D.

Ma lalo nei mākou e kūkākūkā ai i kekahi o nā hōʻailona i ʻōlelo ʻia a i ʻole nā ​​hopena o ka hemahema o ka vitamin D.

Nā maʻi pinepine

ʻO kekahi o nā kuleana nui o ka vitamin D ʻo ia ke kākoʻo a hoʻoponopono i ka ʻōnaehana pale. No laila, ʻo nā hōʻailona o ka nele o ka huaora D no laila, ʻoi aku ka maʻalahi o nā maʻi. He pāʻani maʻalahi ka maʻi bacteria a me nā maʻi a ʻo ka poʻe i hoʻopilikia ʻia e loaʻa mau i kekahi ʻano maʻi, ka hapa nui o ka ʻōpū hanu. No laila, inā loaʻa ʻoe i kēlā me kēia anu e hele nei a puni, e noʻonoʻo e pili ana i kāu pae vitamin D.

Ke hōʻike nei kekahi mau noiʻi ʻike nui i ka loulou ma waena o ka hemahema o ka vitamin D a me nā maʻi hanu maʻamau, e like me ke anu maʻamau, bronchitis, a me ka maʻi maʻi maʻi.

Ua ʻike hou ʻia nā haʻawina ʻo ka lawe ʻana i ka 4,000 IU o ka vitamina D i kēlā me kēia lā hiki ke hōʻemi nui i ka pilikia o nā maʻi hanu. ʻOiaʻiʻo, he mea nui e nānā mua i kāu mau pae vitamin D. No ka mea, hiki i ka lawe ʻana i ka vitamina D ke hoʻomaikaʻi wale i ke kūlana o kēlā poʻe i loaʻa mua i kahi hemahema.

Ho'ōla ʻeha maikaʻi ʻole

Hiki ke hōʻike ʻia ka ʻōnaehana pale kino nāwaliwali i nā ʻeha hoʻōla maikaʻi ʻole, e laʻa me B. ma hope o nā ʻeha a i ʻole nā ​​​​hana. Eia kekahi, pono e noʻonoʻo ʻia ka pae o ka vitamina D. No ka mea pili pono ka huaora D i ka ho'ōla ʻana i nā ʻeha a me nā hopena - e laʻa me ka haʻawina mai Kepakemapa 2016 - pono nā hana he nui no ka ho'ōla wikiwiki ʻana i ka ʻeha:

Hoʻoulu ʻo ia i ka mea i kapa ʻia ʻo TGFβ1, kahi mea hoʻonui i ka ʻiʻo hoʻohui, a me ka mea i kapa ʻia ʻo fibronectin, he protein i kuleana no ka hoʻoponopono ʻana i ke kino. Hoʻonui ka Vitamin D i ka hana collagen, ka neʻe ʻana o ka fibroblast, a me ka hoʻokumu ʻana o ka myofibroblast. ʻO nā myofibroblasts nā pūnaewele kūikawā e hana nui i ka ho'ōlaʻana i nāʻeha. Eia kekahi, ua manaʻo ʻia ka vitamina D he vitamina anti-inflammatory, a he mea maikaʻi hoʻi ia no ka ho'ōla maikaʻi ʻana i ka ʻeha.

No laila, hiki i ka hoʻohui ʻana i ka Vitamin D ke hana koʻikoʻi i ka hoʻomaikaʻi ʻana i ka hoʻōla ʻana a me ka hoʻōla hou ʻana o ka ʻeha. Eia nō hoʻi, he mea nui e hiki i ka lāʻau D ke hoʻomaikaʻi wale i ka ho'ōla ʻana i ka ʻeha i nā poʻe i loaʻa mua i ka hemahema o ka vitamin D.

'Oloke

ʻO ka nele o ka Vitamin D kekahi kumu o ka luhi mau a me ka luhi. Eia kekahi laʻana, kahi hōʻike hihia (Dekemapa 2010) pili i ka mea maʻi me ka hiamoe mau ʻana i ke ao. Ua ʻike ʻia ʻo ia he hapa nui o ka vitamina D (ʻo kona pae he 5.9 ng/ml wale nō, he 40 ng/ml ka pae olakino olakino), akā naʻe, ua lawa ka pae kūhelu he 20 ng/ml.

No laila, ʻōlelo pinepine ʻia ka poʻe he nui ma hope o ka hoʻāʻo ʻana i ka vitamina D: Ua maikaʻi nā mea a pau - ʻoiai inā maikaʻi ka mea maʻi. Ma ka ʻaoʻao ʻē aʻe, inā loaʻa iā lākou nā pae vitamin D ma luna o 40 ng/ml, e maikaʻi maoli lākou i nā hihia he nui. No laila, hiki ke hoʻomohala ʻia nā hōʻailona maʻi me nā pae vitamin D i ʻoi aku ka kiʻekiʻe ma mua o nā mea o ka mea maʻi i wehewehe ʻia.

Ua lawe kēia i ka huaora D ma ke ʻano he meaʻai meaʻai. Ua piʻi aʻe kāna mau huaʻai D i 39 ng/ml a ua nalowale kona mau hōʻailona.

Ua ʻike ʻia kekahi haʻawina ʻo nā wahine me nā pae vitamin D ma lalo o 29 ng/ml i hōʻike i nā hōʻailona e like me ka luhi ʻoi aku ka nui ma mua o nā wahine me nā pae vitamin D ma luna o 30 ng/ml.

maʻi eha

Hiki i ka ʻeha hope ke hōʻailona o ka nele o ka huaora D. Ua loaʻa i nā haʻawina nānā nui ma kahi o hoʻokahi loulou maopopo ma waena o ka hemahema o ka vitamin D a me ka ʻeha hope. ʻO ka hapa nui o ka poʻe i loaʻa i ka ʻeha hope, ʻaʻole lawa ka vitamin D.

No ka mea, ua hōʻike ʻia ka hemahema o ka huaora D e hoʻopilikia i ka metabolism iwi a me ka hana ʻana o ka ʻiʻo, ʻaʻole kahaha nui nā hopena o kēia ʻano. ʻO nā ʻiʻo nāwaliwali a me nā iwi maʻi, ʻoiaʻiʻo, hiki ke alakaʻi maʻalahi i ka ʻeha hope, akā i nā maʻi ʻeha mau ʻē aʻe, e like me nā mea i hana ʻia e B. e nānā ʻia i ka fibromyalgia.

Ua ʻike ʻia kahi noiʻi 2010 o nā maʻi 276 i ʻelua mau kānaka me ka hemahema o ka vitamina D e hoʻomohala i ka ʻeha mau i ko lākou mau wāwae, iwi ʻaoʻao, a me nā hui e like me ka poʻe me nā pae vitamin D maikaʻi - he mau waiwai.

ʻIke ʻia ka hemahema o ka vitamina D i nā hoʻopiʻi he nui. No laila, ʻoi aku ka maikaʻi o ka nīnau ʻana inā hiki i ka lawelawe ʻana i ka vitamin D ke hoʻomaikaʻi hou i nā hōʻailona. I ka hihia o ka ʻeha, aia ma kahi o ʻelua mau haʻawina e hōʻike ana e hiki ke hoʻemi i ka ʻeha (inā ua lawe mua ka mea maʻi i ka vitamin D me ka ʻole).

ʻino a me ke kaumaha

ʻO ke ʻano kaumaha mau loa hiki ke lilo i hōʻailona o ka nele o ka huaora D. Hoʻopili pinepine ʻia ka nele o ka Vitamin D me ke kaumaha, ʻoi loa i nā poʻe maʻi kahiko. Inā loaʻa iā ʻoe kekahi lālā o ka ʻohana ʻelemakule i kuhikuhi ʻia i nā lāʻau antidepressants, hiki iā ʻoe ke ʻōlelo aku i kā lākou kauka ʻohana e nānā i kā lākou mau huaʻai D (inā ʻaʻole lākou).

Ua hōʻike pū ʻia kēia pilina i nā wahine ʻōpio e loaʻa ana i ka PCOS (polycystic ovarian syndrome, kahi maʻi hormone maʻamau). ʻO ka haʻahaʻa o kā lākou mau huaʻai D, ʻoi aku ka nui o ka ulu ʻana o ke kaumaha.

ʻO kekahi mau haʻawina e nānā ana inā hiki i nā mea hoʻohui vitamin D ke hoʻohaʻahaʻa i ke kaumaha ʻaʻohe hopena. Eia nō naʻe, ma muli paha o ka hoʻohana ʻia ʻana o nā haʻahaʻa haʻahaʻa loa o ka huaora D, a laila ʻaʻohe hopena. ʻAʻole i lōʻihi ka lōʻihi o nā haʻawina ʻē aʻe no laila ʻaʻole hiki ke manaʻo ʻia kahi hopena ma aneʻi.

Ma ka ʻaoʻao ʻē aʻe, ʻo nā haʻawina i hana ʻia ma luna o hoʻokahi makahiki me ka nui o ka nui o ka vitamina D (20,000 a 40,000 IU i kēlā me kēia pule), no ka laʻana, ua hōʻike maopopo ʻia ua hoʻomaikaʻi ʻia ke kaumaha.

ʻO nā maʻi maʻi: pinepine ka hopena o ka nele o ka vitamin D

Inā hoʻomau ka hemahema o ka vitamina D no nā makahiki, hiki ke hoʻomohala ʻia nā hōʻailona like ʻole, ʻo ia hoʻi nā maʻi kūikawā. Aia i kēia manawa nā haʻawina e pili ana i kēlā me kēia hōʻailona e hōʻike ana i ka hapa nui o nā hihia aia mau ka nele o ka vitamin D - ʻaʻohe mea o ka maʻi āu e loaʻa nei.

Eia kekahi, ua ʻike mākou ʻaʻole hiki ke ulu koke nā maʻi ma muli o ka nele o ka vitamin D akā ua lilo pinepine lākou i mea koʻikoʻi inā loaʻa ka mea maʻi i ka hemahema o ka vitamin D. ʻO ka mea ʻē aʻe, ʻo ia ke ʻano o ka lawe ʻana i ka vitamina D i nā maʻi e nāwaliwali i kā lākou ala. No ka laʻana, hiki i kahi lako maikaʻi o ka huaʻa D i ka ulcerative colitis - he maʻi ʻōpū ʻeha mau loa (IBD) - hiki ke pale i nā flare-up hou aʻe (vitamin D), i loko o ka neurodermatitis, hoʻomaikaʻi maikaʻi ka vitamina i ka ʻili (vitamin D i ka ulcerative colitis) a i ka maʻi diabetes, he hopena maikaʻi ka huaʻai D ma nā ʻano he nui:

Hiki i ka nele o ka Vitamin D ke kumu i ka maʻi diabetes

He hopena nui ka nele o ka Vitamin D i ka pilikia o ka maʻi diabetes a ʻoi aku ka nui o ka pilikia ma mua o ke kaumaha. Ua ʻike lōʻihi ʻia e hiki i ka poʻe maʻi maʻi keu ke hoʻomaikaʻi nui i ko lākou maʻi maʻi inā ʻaʻole hiki ke hoʻōla iā ia inā nalowale lākou. I ka makahiki 2015, akā naʻe, ua hōʻike nā mea noiʻi ma ke Kulanui o Sepania o Malaga e hiki i kahi lako vitamin D maikaʻi ke pale aku i ka maʻi diabetes ʻoi aku ka maikaʻi ma mua o ka hōʻemi ʻana i ka momona.

Ma muli o ka nele o ka huaora D, ʻoi aku ka maʻalahi o ka mālama ʻana o ke kino i ka momona a ʻoi aku ka paʻakikī o ka poʻe e lilo i ke kaumaha, ʻo ka lako maikaʻi o ka huaora D hiki ke hōʻemi i ka pilikia o ka maʻi maʻi i ʻelua mau manawa: ʻo ka mua ma o ka hopena pale o ka ʻO nā huaora a ma ka ʻaoʻao ʻē aʻe e pili ana i ka lāʻau D e pili ana i ka hoʻēmi kaumaha.

ʻO ka polyneuropathy kahi maʻi hopohopo mau e pili ana i nā aʻalolo ma nā lima a me nā wāwae.

Ka nele o ka Vitamin D: Periodontitis a me gingivitis

Hoʻopili ʻia ka maʻi ʻāʻī maʻi me nā ʻaʻa inflamed e kahe koke ana ke koko, periodontitis, a ʻaʻole hiki ke lilo i hōʻailona wale nō o ka hemahema o ka huaora C, akā he hōʻailona hoʻi o ka hemahema o ka vitamina D.

ʻO ka lawe ʻana i ka huaora D hiki ke loaʻa ka hopena maikaʻi i nā pilikia gum. Hoʻoulu ka Vitamin D i ka hana ponoʻī o ke kino i nā mea i kapa ʻia he defensins a me cathelicidins. ʻO kēia nā mea antimicrobial endogenous e hana kūʻē i nā maʻi maʻi ʻino ma ka ʻili o ka membrane mucous - a pēlā pū kekahi ma nā ʻāʻī - a hiki ke pale aku i nā pilikia gum.

Loaʻa i ka Vitamin D ka hopena anti-inflammatory a pale pū i ka iwi iwi mai ka pōʻino i ka periodontium i hana ʻia e ka periodontitis.

ʻO ka nele o ka Vitamin D: ka maʻi cardiovascular a me ka dementia

Hiki i nā pilikia me ka ʻōnaehana cardiovascular ke hōʻailona o ka nele o ka vitamin D. Ua hōʻike ʻia nā haʻawina like ʻole e pili ana nā haʻahaʻa haʻahaʻa o ka vitamina D (ma lalo o 30 ng/mL) me ka piʻi ʻana o ke koko kiʻekiʻe.

Eia kekahi, ua manaʻo ʻia ʻoi aku ka pili o nā pae cholesterol i nā pae vitamin D ma mua o ka manaʻo.

ʻO ka poʻe i lako ʻole i ka vitamina D i ko lākou wā kamaliʻi, ʻoi aku ka nui o ka ulu ʻana o ka arteriosclerosis ma hope o ke ola ma mua o ka poʻe i mālama nui ʻia i ka lā i ko lākou wā kamaliʻi a no laila ua loaʻa ka nui o ka huaora D.

I ka hihia o ka circulatory a me nā pilikia vascular, pili mau ke ola o ka lolo.

Hiki i ka nele o ka Vitamin D ke kumu i ka ma'i kanesa

E ulu aʻe ana ka maʻi kanesa inā nele ke kanaka i ka huaora D. Ua ʻike ka poʻe noiʻi ma Georgetown University Medical Center ma Wakinekona DC, ʻoi aku ka liʻiliʻi o ka ulu ʻana o ka maʻi umauma ma mua o nā wahine me nā pae haʻahaʻa o ka vitamin D.

A inā paha i loaʻa mua i ka wahine ka maʻi kanesa o ka umauma, e ulu mālie ana kona maʻi kanesa inā loaʻa iā ia nā pae olakino o ka huaora D.

ʻO ka maʻi sclerosis ma muli o ka nele o ka vitamin D?

Ua hoʻoholo pinepine ʻia i loko o ka ʻōpū i ka maʻi e hiki ke loaʻa ma hope o ke ola. Eia kekahi laʻana, inā puhi ka makuahine, piʻi aʻe ka pilikia o kāna mau keiki ma hope. Lawe ka makuahine i ka lāʻau i ka wā hāpai, e laʻa me B. paracetamol, a laila hiki ke hoʻonui i ka pilikia o ka autism i kā lākou mau keiki?

Akā, kōkua pū ka huaora D i ka pale ʻana a me ka mālama ʻana i ka maʻi sclerosis. Ma kahi noiʻi 2006, ua hōʻike nā mea noiʻi i ka hoʻonui ʻana i nā pae vitamin D i hōʻemi i ka pilikia o ka hoʻomohala ʻana iā MS (21). A i ka makahiki 2010, ua ʻike ʻia kahi haʻawina a ke Kulanui o Toronto (22) ʻo ka lawe ʻana i 14,000 IU i kēlā me kēia lā i MS i kēia manawa hiki ke pale i ka hoʻihoʻi. Eia naʻe, ʻo ka lawe ʻana i 4,000 IU wale nō i hōʻike ʻole i ka hopena like.

ʻO ka nele o ka Vitamin D ke kumu o ka poho iwi/osteoporosis

ʻO Osteoporosis ʻoiaʻiʻo KA maʻi i manaʻo koke ʻia e ka poʻe a pau he vitamina D. He wahi paʻa ka lāʻau i ka lāʻau osteoporosis maʻamau. No ka mea, he mea nui ka vitamina D i ka metabolism iwi a hiki no hoi ke komo i ka calcium mineral iwi ma ka opu.

ʻO ka mea pōʻino, ʻoi aku ka haʻahaʻa loa o ka nui o ka nui o ka vitamin D. ʻO ka maʻamau, ʻōlelo ʻia nā mea hoʻohui e hāʻawi ana i ka 800 a i ka 1000 IU o ka vitamina D. ʻO ke kumu ke hopohopo pinepine nei kekahi i ka hypercalcemia, ʻo ia hoʻi ke kiʻekiʻe kiʻekiʻe o ke kiʻekiʻe o ka calcium i loko o ke koko, a laila hiki ke lilo i pilikia no nā puʻupaʻa a me ka puʻuwai.

Eia nō naʻe, ulu mai kēia pilikia no ka mea ʻoi aku ka nui o ka calcium i ka poʻe ʻelemakule me ka osteoporosis. Ke manaʻoʻiʻo mau nei nā kauka ʻo ka calcium ka mea a pau loa no nā iwi a no laila ke paipai nei i ka ʻai nui ʻana i nā huahana waiu a, ʻaʻole pinepine, nā mea hoʻohui calcium. Akā, ʻoi aku ka nui o ka nui o ka nui o ka vitamina D i hui pū ʻia me ka magnesium, ka huaora K2, a me ka hoʻoikaika kino ma mua o ka calcium no ke olakino iwi maikaʻi.

ʻO kēlā me kēia hihia, ʻike ʻia mai nā noiʻi ʻike ʻana i ka nele o ka vitamin D i ka nalowale o ka iwi, ʻoi aku ka nui o nā wahine postmenopausal. ʻAʻole kūlike nā hualoaʻa o ka noiʻi ʻana i ka hopena o ka hoʻokele ʻana i ka huaora D ma ka iwi iwi, ʻo ka hapa nui no ka haʻahaʻa loa o nā pānaʻi vitamin D i hāʻawi ʻia.

Limescale ma muli o ka nele o ka huaora D

Hiki i ka poʻohiwi calcified ke hōʻike i kahi hemahema o ka vitamin D. I ka hihia o ka poʻohiwi calcified, eha ana calcification i loko o ka attachment wahi o ka poʻohiwi tendons. Inā lawa ka huaora D - ʻike ʻia ke komo ʻana o ka vitamina i ka metabolism calcium - e hāʻule nui ka pilikia o ka poʻohiwi calcified. ʻOiaʻiʻo, ʻaʻole wale ka hemahema o ka vitamin D ke kuleana no ka poʻohiwi calcified, akā ʻo ia hemahema - me kahi poʻohiwi calcified e noho nei - hiki ke hoʻopaneʻe i ke kaʻina hana ho'ōla.

Autism a me ADHD ma muli o ka nele o ka huaora D

I nā keiki, hiki ke hōʻike ʻia nā hemahema koʻikoʻi i nā pilikia pili. Inā ʻaʻole lawa nā mea koʻikoʻi (ʻaʻole wale ka huaʻa D, akā ʻo nā mea ʻē aʻe e like me ka huaora B12, nā minerala, nā mea ʻala, a me nā ʻakika momona koʻikoʻi), a laila e hoʻi hou ka maʻi ma hope o ka hoʻoponopono ʻana i ka hemahema. No laila, ʻaʻole loaʻa nā keiki hyperactive a maikaʻi ʻole paha i ka ADHD maoli, ʻoiai inā ua kuhi hewa ʻia lākou.

ʻOi aku ka maikaʻi o ka pale ʻana - hoʻoponopono i ka nele o ka vitamin D me ka lā

No laila, aia nā kumu maikaʻi e pono ai ʻoe e hoʻolohe i kāu lako vitamin D ponoʻī. No laila, e mālama pono i ka sunbathing maʻamau i ke kau mahana. Mai hopohopo. ʻAʻole pono ka hāʻawi ʻana i ka huaora D pono e moe i ka lā no nā hola a no laila pono ʻoe e ʻae i ka pilikia o ka maʻi maʻi ʻili.

Ua lawa nā minuke e hoʻoulu i ka hoʻokumu ʻana o ka vitamina D i ka ʻili i ke kauwela me ka ikaika o ka lā a me nā poʻe ʻili māmā. ʻAe, ʻo ia ka hihia ʻaʻole e hoʻonui hou ka lā ʻana i ka lā i ka hana ʻana o ka huaora D a no laila ʻaʻole kūpono, no ka mea, pale koke ke kino iā ia iho mai ka overdose vitamin D. Inā ʻeleʻele ka lani, ʻoi aku ka lōʻihi o ka noho ʻana ma waho, akā he haʻahaʻa a ʻaʻole loaʻa paha ka pilikia o ka maʻi maʻi ʻili.

E hoʻomanaʻo e hiki i nā pale lā ke pale i ka radiation UV-B e pono ai no ka hana ʻana i ka huaora D (ʻoi aku ka nui o nā pale lā SPF kiʻekiʻe), no laila pono ʻoe e noho me ka pale ʻole no nā minuke mua o kāu kau ʻana.
Inā ʻaʻole hiki iā ʻoe ke noho maʻamau i waho, pono ʻoe e noʻonoʻo pono i kahi hoʻohui vitamin D kūpono me nā capsules vitamin D3.

Pono ʻoe e noʻonoʻo pono e lawe ke kino i ka vitamina D e pono ai mai kāna mau hale kūʻai ponoʻī i ka hoʻoilo no ka mea ʻaʻole lawa ka radiation solar i ka hoʻoilo no ka hoʻokumu ʻana i ka vitamina D ma Central Europe. No laila makemake nui ʻia ka lawe ʻana i ka huaora D, ʻoi loa i nā mahina hoʻoilo, no ka mea, ʻaʻole hiki ke hoʻokō ʻia ke koi ʻana o ka huaora D ma o ka ʻai.

Hoʻopau i ka nele o ka huaora D: Hāʻawi ka meaʻai i ka huaʻai D liʻiliʻi

Hiki i ka poʻe e loaʻa ana i ka hemahema o ka huaora ke hoʻoponopono maʻalahi i kēia me ka meaʻai i manaʻo ʻia. Me ka vitamina D, akā naʻe, ʻokoʻa ke kūlana. Loaʻa ka huaora i loko o nā meaʻai liʻiliʻi a hāʻawi pinepine kēia mau mea i ka liʻiliʻi o ka huaora.

Hiki ke loaʻa nā ʻāpana o ka huaora D i ka waiū a me nā huahana ʻiʻo, akā ʻaʻole lawa kēia no ka uhi ʻana i ke koi ʻana o ka huaora D ke ʻole makemake kekahi e ʻai i 1.5 kg o ka moa moa, 20 kg o yogurt, a i ʻole 10 kg o ka paʻakai i kēlā me kēia lā.

ʻO kekahi mau ʻano iʻa wale nō, e like me ka eel, sardines, sprat, herring, a me nā mea ʻē aʻe, e hāʻawi i ka nui o ka huaora D, akā ʻaʻole makemake ʻoe e ʻai i kēlā me kēia lā - ʻoiai inā ʻaʻole ʻoe e noʻonoʻo i ka ukana ʻawaʻawa o nā iʻa he nui. , nā koena lāʻau i loko o ka iʻa mai ka mahiʻai a me ka lawaiʻa nui ʻana o ke kai.

Huaola D kumu ʻo Hao

ʻAʻole hāʻawi ʻia nā huaʻai, nā mea kanu, nā kīʻaha, a me nā legumes i kekahi huaʻai D. ʻO nā kumu kanu o ka huaora D he mau halo wale nō (2 – 3 µg/100g) a me nā avocados (3 µg/100g).

I loko o nā halo, pili ka nui o ka huaora D ma muli o ka ʻike ʻana o nā halo i ka lā a i ʻole. Inā makemake ʻoe, hiki iā ʻoe ke hoʻomaikaʻi i kāu mau halo i kūʻai ʻia me ka vitamin D ma ka home. Hiki iā ʻoe ke hana i kēia ma ka waiho ʻana i nā halo i ka lā no kekahi manawa.

Eia nō naʻe, ʻai ʻia nā halo me ka ʻole o kēia ʻano lapaʻau ʻē aʻe a i ʻole nā ​​avocados ʻaʻole hāʻawi i ka nui o ka vitamina D e hoʻokō ai i ka pono.

ʻO ka pono o ka vitamina D

Hāʻawi ʻia ka huaora D no nā pākeke ma ke ʻano he 20 µg (= 800 IU). Eia nō naʻe, ʻoi aku ka ʻoi aku o nā kauka ʻoi aku ka nui o kēia nui o ka huaora D - ʻaʻole ka mea liʻiliʻi loa no ka mea ua hōʻike lōʻihi ka ʻike ʻana he hiki ʻole ke hoʻoponopono ʻia kahi hemahema o ka huaora D me kēia mau liʻiliʻi liʻiliʻi o ka huaora D i kahi manawa kūpono, inā ʻaʻole.

ʻAʻole he mea kupanaha, i ka hihia o nā maʻi koʻikoʻi, ʻoi aku ka nui o ka nui ma mua o nā mea i hōʻike ʻia i ka manawa lōʻihi. I ka hihia o ka ma'i sclerosis, he 'eiwa ka nui o ka huaora D (ma kahi o 180 µg) a no ka pale 'ana i ka ma'i 'a'ai he 'umikūmālua manawa ka nui (ma kahi o 240 µg).

Hoʻoponopono i ka nele o ka vitamin D: ke kaʻina hana

Inā makemake ʻoe i kēia manawa e wehewehe inā loaʻa paha kekahi o nā hōʻailona a i ʻole nā ​​​​maʻi āu e loaʻa ai i kahi mea e pili ana i ka hemahema o ka vitamin D, paipai mākou.

• E nānā i kāu mau huaʻai D (e ke kauka a i ʻole me ka hoʻāʻo home) a
• ma muli o ka hopena o ka hoʻāʻo ʻana i ke koko, e lawe i ka hoʻomākaukau ʻana i ka vitamina D i ka nui o ka mea i koi ʻia.

Hoʻoponopono i nā hōʻailona

ʻOiaʻiʻo, e ʻike pinepine ʻoe i ka hoʻomaikaʻi nui ʻana i kou olakino ma o ka lawe ʻana i ka nui o ka vitamina D, ʻoiai inā ua loaʻa iā ʻoe kahi hemahema o ka vitamin D. Hiki ke emi a nalo loa paha nā hōʻailona he nui.

Eia naʻe, mai poina i nā kumu ʻē aʻe a pau e pili pū ana i ka mālama olakino maikaʻi. No ka mea, he mea koʻikoʻi ka huaora D, akā ʻo ka lako maikaʻi o ka huaora D ʻaʻole ia wale nō ke ʻano o ke olakino.

ʻO nā hana holoʻokoʻa ʻē aʻe e kōkua iā ʻoe e noho a olakino paha e pili ana i kēia:

• ʻAiʻoluʻu olakino
• E inu i ka wai maikai
• Ke kūkulu ʻana i kahi pua ʻōpū olakino
• ʻO nā mea hoʻohui meaʻai ponoʻī
• Hōʻuluʻulu hou
• ana