Aia i hea ka huaora D i ka hua?
ʻAʻole hāʻawi ka hapa nui o nā meaʻai meaʻai iā mākou i ka huaʻa D, koe wale nā halo.
ʻAʻole loaʻa kēia huaora mai ka hui holoʻokoʻa o nā huaʻai, no ka mea, ʻaʻohe hua holoʻokoʻa i hoʻopaʻa ʻia e loaʻa iā ia. Eia naʻe, hiki iā mākou ke loaʻa ka huaʻa D ma ka inu ʻana i ka wai ʻalani, i hoʻoikaika ʻia me kēia huaora.
Hoʻohui pinepine ʻia ka Vitamin D i ka wai ʻalani, no ka mea, hāʻawi ʻo ia ma kahi o 12% o ka pono o kēlā me kēia lā i kēia lāʻau i loaʻa i kēia wai antioxidant-waiwai i ka huaora C, me ka folic acid a me ka potassium.
Nā kumu waiwai ʻē aʻe o ka vitamina D
Hiki ke loaʻa ka Vitamin D mai nā ʻano meaʻai like ʻole e hoʻonui ai i kona pae i ke kino. ʻO nā meaʻai momona i ka vitamina D e komo pū me:
- ʻO nā iʻa momona e like me ka salmon, tuna, a me nā sardines, ʻo ia hoʻi nā kumu nui o nā ʻakika momona omega-3.
- ʻO ka ʻaila ate iʻa, i ʻike ʻia no kāna mau pono olakino.
- ʻO ka hua manu, kahi kumu maikaʻi o nā huaora a me nā minela.
Loaʻa i nā kāki o nā ʻano a pau nā pae like ʻole o ka huaora D.
- ʻO ka wai ʻalani, i hoʻopaʻa pinepine ʻia me ka huaʻa D e hoʻonui i ka pono meaʻai.
- ʻO nā huahana dairy e like me ka waiū paʻa, i hoʻohana ʻia i kēlā me kēia lā i nā ʻohana he nui.
- ʻO nā huaʻai me ka spinach, mushroom, kāpeti ʻōmaʻomaʻo, ʻokra, soybeans a me nā pī keʻokeʻo kekahi ʻāpana o kēia mau kumu.
- Hāʻawi nā huaʻai e like me ka ʻalani a me ka maiʻa i kahi meaʻai ʻokoʻa i waiwai i ka huaʻa D.
ʻO kēia mau kumu meaʻai he ʻāpana koʻikoʻi o ka meaʻai kaulike e kākoʻo ana i ke kino olakino a pale i ka nele o ka huaora D.
ʻO nā hua maloʻo i waiwai i ka vitamina D
- Nā fiku maloʻo: ʻO nā fiku maloʻo he waiwai nui i nā pōmaikaʻi a me kahi kumu maikaʻi o ka huaora D. Hōʻike ʻia lākou e ko lākou ʻono ʻono, kahi i koho maikaʻi ai no ka ʻai ʻana i mea ʻai ma waena o nā meaʻai a i ʻole ka hoʻohui ʻana iā lākou i nā salads a me ka muesli no ka ʻaina kakahiaka.
- nā lā: ʻO nā lā he kumu waiwai nui o nā kopa maoli, kahi e lilo ai lākou i hua kūpono no ka hoʻonui ʻana i ka ikehu, aia pū kekahi i ka nui o ka vitamina D, a hiki ke ʻai ʻia i kēlā me kēia a hoʻokomo ʻia i ka hoʻomākaukau ʻana i nā mea ʻono a me nā mea inu.
- Nā hua waina: ʻO nā hua waina, ʻo ia nā hua waina maloʻo, kahi koho meaʻai kaulana a loaʻa i ka huaora D. Nui nā poʻe e makemake e hoʻohui iā lākou i ka yogurt, hui pū me ka oatmeal, a i ʻole e hoʻohana iā ia i loko o nā meaʻai i kālua ʻia.
- ʻAprikoti maloʻo: Loaʻa i nā apricots maloʻo nā meaʻai koʻikoʻi a he koho maikaʻi loa ia no ka hoʻonui ʻana i nā pae vitamin D Hiki iā lākou ke ʻai kūʻokoʻa a hoʻohui ʻia i kahi hui o nā meaʻai e hoʻomaikaʻi i ko lākou ʻono.
- ʻO nā ʻulaʻula: ʻO nā plum maloʻo, ʻike ʻia hoʻi ʻo nā prunes, hoʻoikaika i ke olakino digestive a loaʻa i ka huaʻa D. He koho maikaʻi loa ia no nā meaʻai ʻai e hāʻawi i ka hānai ʻana i ke kino ma kahi ala maikaʻi a ʻono.
No ke aha ʻoe e ʻai ai i nā kumu o ka huaora D?
He kuleana koʻikoʻi ka Vitamin D i ka mālama ʻana i ke olakino o ke kino ma o ka hoʻonui ʻana i ka palekana, e hiki ai iā ia ke pale aku i nā pilikia olakino a me nā maʻi.
1. Nawaliwali ke kino
ʻO ka ʻōnaehana pale pale nāwaliwali a me ka maʻalahi o ka maʻi e hōʻike ana i ka nele o ka huaora D i ke kino.
He kuleana koʻikoʻi ka Vitamin D i ka hoʻomaikaʻi ʻana i nā hana o nā cell T, e kōkua maikaʻi ana i ka hoʻoikaika ʻana i ka pale ʻana o ke kino, hiki iā ia ke hakakā i nā maʻi like ʻole.
2. ʻEha iwi
He kuleana koʻikoʻi ka Vitamin D i ka iwi, cartilage, a me ke ola kino. Ke emi iho kona pae i loko o ke kino, hiki i kēia ke alakaʻi i nā pilikia like ʻole e like me ka ʻeha hui a me ka ʻiʻo, ka rheumatoid arthritis, ka sclerosis lehulehu, ka iwi iwi ʻilihune, nā hōʻailona o ka luhi mau, a me ka fibromyalgia.
3. Nā pilikia ʻē aʻe
ʻO ka nele o ka huaora D i loko o ke kino ke alakaʻi i kekahi mau pilikia olakino, me ka manaʻo mau o ka luhi a me ka nele o ka ikaika. Hiki i ka mea i hoʻopilikia ʻia ke hōʻike i nā loli o ke ʻano a me nā pilikia noʻonoʻo. no ka mea
Eia kekahi, ʻike ʻia ka psoriasis i kekahi manawa ma ke ʻano he hōʻailona ʻili e pili ana i kēia hemahema. ʻAʻole i kaupalena ʻia nā hōʻailona, akā hiki i ke kanaka ke loaʻa i nā pilikia ʻōnaehana digestive i hōʻike ʻia e nā pilikia i ka digestion a me ka absorption.
Eia kekahi, ʻo ka hemahema o kēia huaora hiki ke hoʻoulu i ka wela nui a me ke koko kiʻekiʻe. ʻO nā pilikia olakino ʻē aʻe e pili pū ana me ka nele o ka huaora D, ʻo ia ka loaʻa ʻana o ke kaumaha a me ke ʻano o ka momona.
Nā hopena maikaʻi ʻole o ka lawe nui ʻana i ka vitamina D
ʻO ka lawe ʻana i ka nui o ka huaora D hiki ke alakaʻi i nā pilikia olakino koʻikoʻi, i kapa ʻia ʻo ka lāʻau ʻawaʻawa D. Hiki ke ʻike ʻia kēia maʻi ma o nā hōʻailona he nui, e like me:
- ʻIke ʻia ke kaumaha kaumaha.
- Tachycardia.
- ʻO ka emi ʻana o ka makemake.
- Hiki ke poino i ka puʻuwai, nā kīʻaha koko, a me nā puʻupaʻa ma muli o ke kiʻekiʻe o ka calcium i loko o ke koko.
