Nā meaʻai e waiwai i ka wikamina D

Anter

• Ka papa inoa o nā meaʻai i waiwai i ka wikamina D
• Paipai ʻia i ka nui o kēlā me kēia lā
• ʻO ka Vitamin D no nā mea ʻai
• I ka manawa hea e lawe ai i ka huaola D supplement

Hiki ke kiʻi ʻia ka wikamina D mai ka ʻai ʻana i ka aila ate iʻa, ka ʻiʻo a me nā iʻa. Eia nō naʻe, ʻoiai hiki ke kiʻi ʻia mai ka meaʻai o nā holoholona, ​​ʻo ke kumu nui o ka hana ʻana i ka wikamina ma o ka hōʻike ʻana i ka ʻili i nā kukuna o ka lā, a, no laila, he mea nui e hōʻike ʻia ka ʻili i ka lā i kēlā me kēia lā e at ma lalo iki o 15 mau minuke ma waena o 10am a 12pm a ma waena o 3pm a 4pm 30.

Makemake ʻo Wikamina D i ka omo ʻana o ka calcium i loko o ka ʻōpū, he mea nui ia no ka hoʻoikaika ʻana i nā iwi a me nā niho, me ka pale ʻana i nā ʻano maʻi like ʻole me ka rickets, ka osteoporosis, ka maʻi ʻaʻai, nā pilikia puʻuwai, ka maʻi kō a me ka hanu. E ʻike i nā hana ʻē aʻe o ka wikamina D.

ʻO nā meaʻai e waiwai i ka wikamina D ke ʻano o nā holoholona. E nānā i ka wikiō aʻe a ʻike i ke ʻano o kēia mau meaʻai.

Ka papa inoa o nā meaʻai i waiwai i ka wikamina D

Hōʻike ka papa aʻe i ka nui o kēia wikamina i kēlā me kēia 100 g mau meaʻai:

Paipai ʻia i ka nui o kēlā me kēia lā

Inā ʻaʻole lawa ka hōʻike ʻana o ka lā e loaʻa ai ka nui o nā huaora D i kēlā me kēia lā, he mea nui e hoʻokō ʻia ka nui ma o ka meaʻai a me nā mea hoʻohiamini. I nā keiki mai ka makahiki 1 a i nā mākua olakino, ʻo ka ʻōlelo i kēlā me kēia lā he 15 mcg o ka wikamina D, ʻoiai e ʻai ka poʻe kahiko i ka 20 mcg i kēlā me kēia lā.

Eia pehea e sunbathe pono ai e hana i ka lāʻau D.

ʻO ka Vitamin D no nā mea ʻai

Aia wale ka Vitamin D i loko o nā meaʻai o nā holoholona a me nā huahana paʻa, ʻaʻole hiki ke loaʻa iā ia i nā kumuwaiwai e like me nā huaʻai, nā mea kanu a me nā hua e like me ka laiki, ka palaoa, ka ʻai a me ka quinoa.

No laila, ʻo nā vegetarians a vegans koʻikoʻi paha e hoʻopau ʻole i nā hua, ka waiū a me nā huahana waiū, pono e loaʻa ka huaora ma o ka sunbating ʻana a i ʻole ma o ka supplementation i hōʻike ʻia e ke kauka a me ka mea hānai.

I ka manawa hea e lawe ai i ka huaola D supplement

Pono e hoʻohana i nā mea hoʻohui Vitamin D i ka wā ma lalo o ka maʻamau nā pae o kēia wikamina i loko o ke koko, hiki ke hana ʻia ke loaʻa iki ke kanaka i ka lā a i ʻole ke loli ke kanaka i ke kaʻina hana lawe momona, no ka mea hiki ke hana i ka poʻe i ua hana i kahi ʻoki bariatric, ʻo kahi laʻana.

ʻO ka hemahema nui o kēia wikamina i nā keiki i ʻike ʻia he rickets a i nā mākua, osteomalacia, a he mea pono e hoʻokō i kahi hoʻokolokolo e ʻike ai i ka nui o kēia wikamina i loko o ke koko, i kapa ʻia ʻo 25-hydroxyvitamin D, e hoʻoholo ai i kona hemahema.

ʻO ka mea maʻamau, hele pū nā mea hoʻopili D vitamina me kekahi mineral, calcium, ʻoiai he mea nui ka wikamina D no ka omo ʻana o ka puna i loko o ke kino, e mālama ana i kahi o nā loli i ka metabolism iwi, e like me ka osteoporosis.

Pono e hoʻohana i kēia mau mea hoʻopihapiha ma lalo o ke alakaʻi a kahi ʻoihana, a koi ʻia paha e ke kauka a me ka mea hānai i nā capsule a i ʻole nā ​​kulu. E ʻike hou aʻe e pili ana i ka huaora D supplement.