La huaʻai D pololei ia pili i ka waho no ka mea ʻo kāna hoʻoulu ka hana i ka ʻili e ke kū ʻana i ka lā.
No laila i kēia wā o ka hoʻokaʻawale ʻana ma ka home no ka ulia pōpilikia Coronavirus maikaʻi ia hoʻohui iā ia ma o ka lako mana.
ʻO ia ke kumu he mea nui e hana ia a he aha nā meaʻai e ʻai ai e kūleʻa.
(Hoʻomau ma hope o ke kiʻi)
No ke aha ka lāʻau D e hoʻohana ai?
Wikamina D ʻike ʻia ʻo ia ka "lā wikamina" no ka mea hoʻonāukiuki ʻia kāna hana e ka hōʻike ʻana i ka lā a he mea nui ia no ke olakino a me ke olakino.
Makemake ʻia omo mai ka ʻōpū e hakuʻala o ka pôpeku, mineral mineral pono no ka ola kino iwi me ka niho.
Hoʻoponopono i ka ulu ʻana o ka cell, kōkua i ka hoʻoponopono ʻana i ka hana ma nā mākala, ʻae i ka maikaʻi ka hana ʻana o ka ʻōnaehana hopohopo a me ka mālama ʻana o hana ka lolo a me ke ʻano maikaʻi.
Makemake pū kekahi i ka ka hana ʻana o ka ʻōnaehana pale pale.
Ke loaʻa iā ʻoe ka lawa ʻole ka wikamina D
Kūleʻa ka pae vitamin D inā nele i ke kukui kūlohelohe.
Inā ʻoe e hoʻolilo i ka hapa nui o ka lā i loko o ka hale, mai ka home a i ke keʻena, me ka hoʻohana ʻana i ka nui o nā kukui a me nā mea hana, e ʻeha ka hana a ka wikamina D.
ʻOiai nā kalima lā ka mea e pale aku ai i nā kukuna ultraviolet e hōʻemi i ka hana ʻana o ka wikamina D, a ʻo kahaumia i nā kaiāulu, nā meaʻai ʻole, ʻelemakule, momona a me nā maʻi e hōʻino ai i ka lawe ʻana o ka ʻōpū.
He aha ka hana inā haʻahaʻa ka lāʻau D
La nele ka wikamina D he hopena koʻikoʻi ia e hiki ke koʻikoʻi loa.
Mai iā rachitism i ka wā kamaliʻi pili ana i ka hoʻoliʻiliʻi iwi a hiki i nā niho nāwaliwali a ʻoi aku ka hopena o nā caries, ka mea liʻiliʻi vitamina D hiki ke hoʻololi pono i ka meaola.
A ʻo ka psyche kekahi: nā pae haʻahaʻa o ka wikamina D e pili pinepine ʻia i nā ʻāpana o kaumaha no ka mea hoʻonāukiuki kēia mea i ka hana o serotonin, ka hormone o ke ʻano maikaʻi.
Inā ʻaʻole hiki i ka laha ʻana o ka lā he mea nui e hoʻāʻo e hoʻohui i ka wikamina D me ka meaʻai.
No laila inā ʻaʻohe ou māla, kahi pāpale a i ʻole kahi pā e hoʻolimalima ai i kekahi mau hola i ka lā, e hoʻolohe i ka mea āu e kau ai i kāu pā. KA ʻoi aku ka momona o nā meaʻai i ka wikamina D kekahi mau ʻano iʻa like herring, sardines a me salmon, cod aila aila, tuna, ʻōlio, mushroom a me nā hua manu.
Eia nō naʻe, ʻoiai me ka papaʻai i hoʻopili ʻia i kēia mau meaʻai hiki ʻole i ka pae o ka wikamina D ke lawa no laila ʻo ka ʻōlelo aʻo e e kiʻi i ka lā, e noho kokoke ma ka puka aniani no hoʻokahi hola o ka lā.
ʻO nā meaʻai ka wikamina D i loaʻa i: salmon
Il ʻO ka salemona kahi kumu maikaʻi loa o ka huaʻai D..
Loaʻa i ka 100 gram o ka salemona ke awelika ma waena 250 a me 988 IU o ka wikamina D.
Un Loaʻa ka ʻike kiʻekiʻe o kēia mea i ka salona hihiu, ʻoi aku ka waiwai i ka wikamina D ma mua o nā mea kanu mahiʻai.
Aia i loko o ka salemona ahiu ma kahi o 988 IU o ka wikamina D no 100 g a ʻo ka salemona mahiʻai he 250 IU ka awelika.
ʻO nā meaʻai he wikamina D i loaʻa i: aʻūlū
kahānai manu he iʻa waiwai i ka wikamina D.
Hou, hāʻawi ia i 1.628 IU no kahi lawelawe 100-gram, ʻo ia ka manawa ʻehā o ka koi o kēlā me kēia lā.
Pēlā pū kekahi he kumu maikaʻi lākou no ka wikamina D, e hāʻawi ana i 680 IU 100 mau gram, akā ʻo nā meaʻai pickled ʻaʻole hiki ke loaʻa i ka nui o ka sodium, ʻo ia ka ʻenemi o ke olakino inā hoʻopau ʻia i ka ʻoi.
ʻO nā ʻano iʻa momona ʻē aʻe o ka wikamina D nā halibut, mackerel, sardine (no ka ʻohana herring).
I kahi o nā meaʻai he wikamina D i loaʻa: ka ocod ate lio
kaʻO ka aila kō Cod he mea kōkua e ʻae iā ʻoe e omo i nā meaola paʻakikī e loaʻa mai nā meaʻai ʻē aʻe ma mua o ka iʻa.
I hoʻokahi teaspoon o ka cod ate, aila i loko 450 IU o ka wikamina D.
Loaʻa iā ia he nui omega-3 mau mea momona a me ka wikamina A, e hōʻike nei iā ia iho he elixir maoli o ke ola maikaʻi.
I kahi o nā meaʻai he wikamina D i loaʻa: ti loko o kahi pahu
Il kēpau kēpau aia i loko o 236 IU o ka wikamina D i kahi mahele o 100 mau gram, e like me ka ʻoi aku o ka hapa o ka koi o kēlā me kēia lā. Lilo pū kekahi i hoʻokahi kumu maikaʻi o ka niacin a me ka huaʻai K.
E maikaʻi nō naʻe e hoʻopau i ka palena o 180 g i kēlā me kēia pule e hōʻalo i ka hōʻiliʻili ʻana i ka methyl-mercury, kahi toxin i loaʻa i nā ʻano iʻa he nui i hiki ke hoʻopilikia i nā pilikia i ke kino.
I kahi o nā meaʻai i loaʻa ka huaola D: l a i ʻoleʻōniʻoniʻo
Le ʻōlio ʻo lākou ka iʻa momona loa i loko o ka wikamina D.
Loaʻa i kahi lawelawe o 100 mau ʻōlio ʻōpelu haʻahaʻa i nā caloriu (68) a me 320 IU o ka wikamina D. A ʻaʻole wale: a me ka huaʻai b12, keleawe a me ka zinc, ʻoi aku ka nui o nā iʻa i mua o nā multivitamins.
I kahi o nā meaʻai he wikamina D i loaʻa: gʻbermera
ʻO nā ʻōpala he crustacean me kahi momona momona a me ka nui o nā huaora D.
I ka ʻoiaʻiʻo, loaʻa lākou i loko 152 IU no kēlā me kēia lawelawe. Ma waho o ka wikamina D, ʻaʻohe hemahema o nā keu pono omega-3 mau waikawa momona.
Loaʻa iā lākou ma kahi o 152 mg o ka koleka ma kēlā me kēia lawelawe, ʻaʻole ia he hana liʻiliʻi. Eia nō naʻe, he kolesterol dietary ka mea i ʻole pili i ka pae o ke koko kolesterol.
I kahi o nā meaʻai he wikamina D i loaʻa: ʻo iahua moa
ʻO ka hua manu ka meaʻai momona a momona loa.
Loaʻa ka hapa nui o ka protein i ka hua manu keʻokeʻo ʻoiai Loaʻa nā momona, nā wikamina a me nā minelala i ka nui o ka yolk.
ʻO kahi hua moa o nā hua moa manuahi e hānai ʻia me ka hānai momona ʻo ka huaola D he kiʻekiʻe kiʻekiʻe loa o kēia wikamina. a i 6.000 IU i ka yolk hoʻokahi.
I kahi o nā meaʻai he wikamina D i loaʻa: inānā kui
ʻO kahi wale nō ke kumu kanu o ka wikamina D he mau hōmele. Hiki i kēia mau mea ke synthesize i ka huaora no ke kū ʻana i ka lā, e like me ka hiki i nā kānaka.
Akā maikaʻi ke hoʻomanaʻo i kēlā hana nā ʻalalū i ka wikamina D2 ʻokoʻa i nā holoholona e hua i ka huaola D3, ʻoi aku ka maikaʻi.
Kekahi mau ʻano o ʻili a hiki i nā ʻāhiu ahiu i 2.300 IU no 100 gram.
Hoʻomaʻamaʻa pinepine ʻia nā mea kanu mahiʻai i ka pouli, no laila loaʻa lākou i ka huaora liʻiliʻi D. Kekahi, akā, ulu ʻia me ke kōkua o ka hoʻomālamalama ʻana o UV a no laila hiki ke loaʻa iā 130 a i 450 IU o ka wikamina D2 no 100 gram.
ʻO ka pou ʻO ka Wikamina D: he aha ka "lāmona lā" no a pehea e hoʻonui ai iā ia ke pani ʻia mākou ma ka home ʻike muaʻia ʻO Grazia.
