Kalipuna, wikamina D, a me kou mau iwi

ʻO ka lawa ʻana o ka calcium a me ka huaola D i kāu papaʻai hiki ke kōkua i ka mālama ʻana i ka iwi iwi a hoʻemi i kou makaʻu i ka hoʻomōhala ʻana i ka osteoporosis.

Pono kou kino i ka puna e mālama ai i kou mau iwi paʻa a ikaika. Hiki i ka iwi iwi haʻahaʻa ke hana i nā iwi nāwaliwali a palupalu. Hiki i kēia mau iwi nāwaliwali ke haki me ka maʻalahi, ʻoiai me ka ʻole o kahi ʻeha maopopo.

Kōkua ka Wikamina D i kou kino e omo i ka puna. ʻAi i nā meaʻai e hāʻawi i nā helu kūpono o ka calcium, wikamina D, a me ka protein. E hāʻawi kēia ʻano papaʻai i kou kino i nā palaka hale e pono ai e hana a mālama i nā iwi ikaika.

Ma waho o ka lawa ʻana o ka calcium a me ka wikamina D, hiki iā ʻoe ke hōʻemi i kou makaʻu i ka hoʻomōhala ʻana i ka osteoporosis ma o ka hoʻomaʻamaʻa pinepine ʻana a me ka hōʻalo ʻana i ka puhī ʻana a me ka hoʻohana nui ʻana i ka waiʻona.

Hāʻawi ʻia ka nui o ka calcium i nā milligrams (mg), a hāʻawi ʻia ka huaola D i nā hui honua (IU).

Pono nā keiki āpau e 9 a 18 mau makahiki:

• 1300 mg o ka calcium i kēlā me kēia lā
• 600 IU o ka wikamina D i kēlā me kēia lā

Pono nā mākua a pau ma lalo o 50 mau makahiki:

• 1000 mg o ka calcium i kēlā me kēia lā
• 400 i 800 IU o ka wikamina D i kēlā me kēia lā

Pono nā mākua o nā makahiki 51 a ʻoi paha:

• Nā wahine: 1200 mg o ka calcium i kēlā me kēia lā
• Men: 1000 mg o ka calcium i kēlā me kēia lā

Nā kāne a me nā wahine: 800 a 1000 IU o ka wikamina D i kēlā me kēia lā. ʻO ka poʻe nele i ka wikamina D a lawa ʻole paha ka nui o ka wikamina D e pono ai ka nui o nā huaora D supplementation.

Hiki i ka nui o ka calcium a i ʻole ka wikamina D ke alakaʻi i nā pilikia e like me ka hoʻonui ʻana o ka makaʻi no nā pōhaku hakuʻala.

• ʻAʻole pono ka nui o ka calcium ma mua o 2000 mg i kēlā me kēia lā
• ʻAʻole pono ka nui o ka wikamina D ma mua o 4000 IU i kēlā me kēia lā

ʻO ka waiū a me nā huahana waiū ka waiwai maikaʻi loa o ka puna. Loaʻa iā lākou kahi ʻano o ka puna e hiki ai i kou kino ke komo maʻalahi. Koho i nā yogurts, nā paʻi waiū, a me nā waiū waiūpata.

Pono nā mākua e koho i ka waiū momona (skim) a i waiū liʻiliʻi (2% a i ʻole 1%), a me nā huahana waiū momona momona o lalo. ʻO ka wehe ʻana i kekahi o ka momona ʻaʻole e hoʻohaʻahaʻa i ka nui o ka puna i loko o kahi huahana waiū.

• Hele mai ʻo Yogurt, ka hapanui o nā tīhi, a me ka waiū waiū i nā mana momona ʻole a momona hoʻi.
• Kōkua ka Wikamina D i kou kino e hoʻohana i ka puna, ʻo ia ke kumu e hoʻohui pinepine ʻia ka wikamina D i ka waiū.

Inā ʻai ʻoe i kekahi mau mea a ʻaʻohe paha nā huahana waiū, hiki iā ʻoe ke loaʻa ka calcium i nā meaʻai ʻē aʻe. Hoʻohui pinepine ʻia i ka wai ʻalani, ka waiū soy, tofu, nā cereal i mākaukau e ʻai, a me nā berena. E hōʻoia i nā lepili i kēia mau meaʻai no ka calcium i hoʻohui ʻia.

ʻO nā lau lau ʻōmaʻomaʻo, e like me broccoli, collards, kale, mustard greens, turnip greens, a me bok choy (Chinese cabbage), he waiwai maikaʻi o ka calcium.

ʻO nā kumu meaʻai maikaʻi ʻē aʻe o ka calcium ka:

• ʻO Salemona a me nā sardine i kāpī ʻia me ko lākou mau iwi (hiki iā ʻoe ke ʻai i kēia mau iwi palupalu)
• ʻO nāʻalemona, nā hua kukui Brazil, nā hua pua pua, tahini (sesame paste), a me nā pī maloʻo
• Mele ʻeleʻele

Nā ʻōlelo aʻoaʻo ʻē aʻe e ʻike pono i kou kino e hoʻohana i ka puna i kāu papaʻai.

• Hoʻomoʻa i nā mea kanu calcium kiʻekiʻe ma kahi wai liʻiliʻi no ka manawa pōkole loa. E mālama lākou i ka nui o ka calcium i kēia ala.
• E akahele i ka mea āu e ʻai ai me nā meaʻai momona. ʻO nā olonā, e like me ka palaoa palaoa a me nā meaʻai me ka waikawa oxalic (spinach a me ka rhubarb), hiki ke pale i kou kino mai ka lawe ʻana i ka calcium.

Hiki i kāu kauka ke koi aku i kahi kōpena a me ka huaola D no ka calcium a me ka wikamina D āu e makemake ai. Eia nō naʻe, maopopo ʻole ke kaulike ma waena o nā pono a me nā hōʻino o kēia mau mea hoʻohui.

Osteoporosis - kalipuna; Osteoporosis - haʻahaʻa iwi iwi

• Kumu Kalipona
• Osteoporosis
• Osteoporosis
• Kumuwaiwai Vitamin D
• Ka pōmaikaʻi pākana

Brown C. ʻO nā wikamina, ka puna, ka iwi. I: Brown MJ, Sharma P, Mir FA, Bennett PN, eds. ʻOihana lāʻau lapaʻau. 12th ed. Piladelapia, PA: Elsevier; 2019: chap 39.

ʻO Cosman F, de Beur SJ, LeBoff MS, et al. ʻO ke alakaʻi a ka mea lapaʻau i ka pale a me ka mālama ʻana i ka osteoporosis. ʻO Osteoporos Int. 2014; 25 (10): 2359-2381. PMID: 25182228 pubmed.ncbi.nlm.nih.gov/25182228/.

National Institutes of Health, Keʻena o ka Paʻi Pūnaewele Meaʻai Mea Paipai. Pepa ʻoiaʻiʻo no nā ʻoihana olakino: Kalipuna. ods.od.nih.gov/factsheets/Calcium-HealthProfessional. Hoʻohou ʻia Malaki 26, 2020. Loaʻa iā Iulai 17, 2020.

ʻO ka Hana Hana Hana Hana Preventive US; Grossman DC, Curry SJ, Owens DK, et al. ʻO ka Vitamin D, calcium, a i ʻole hoʻohui hoʻohui ʻia no ka pale mua ʻana i nā haki i nā mākua e noho ana i ke kaiāulu: ka ʻōlelo ʻōlelo aʻoaʻo a ka US Preventive Services. JAMA. 2018; 319 (15): 1592-1599. PMID: 29677309 pubmed.ncbi.nlm.nih.gov/29677309/.

• Kalipuna
• Osteoporosis
• Wikamina D