Ke lawe hewa nei ʻoe i kāu wikamina D?

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Inā ʻoe e hoʻohui nei i kahi huaora D i loko o kāu regimen o kēlā me kēia lā, aia ʻoe i kekahi mea: ʻO ka hapa nui o mākou i lawa ʻole nā ​​pae o D-ʻoi loa i ka wā hoʻoilo-a ua ʻōlelo lōʻihi ka noiʻi e pili paha nā pae kiʻekiʻe i ke anuanu a me ka maʻi palu. kāohi.

Eia naʻe, nā noiʻi hou i loko o ka Journal of the Academy of Nutrition and Nā Dietics hōʻike i ka alahele Lawe ʻoe i kāu lāʻau o kēlā me kēia lā e like paha me ka mea nui e like me ka lawe ʻana. ʻO ka ʻoiaʻiʻo, ua ʻike nā mea noiʻi ʻo nā pōmaikaʻi āu e ʻohi ai mai ka hoʻohui ʻana i ka vitamin D e hilinaʻi maoli i ka nui o ka momona āu e ʻai ai me kēlā me kēia ʻai. I loko o ke aʻo ʻana, ʻekolu pūʻulu o nā kānaka i ʻai i ʻekolu mau ʻaina kakahiaka: kahi koho momona ʻole, kahi koho haʻahaʻa momona, a me kahi koho momona momona me 50,000 IU vitamin D-3 hoʻohui. 'Ōlelo Aʻo: He nui loa kēia, hoʻohana ʻia i nā maʻi maʻi i makemake i hoʻokahi pākuʻi hoʻokahi mahina ma mua o ka nui o kēlā me kēia lā. Ua hoʻohana nā ʻepekema iā ia i loko o ke aʻo ʻana no ka mea hoʻopuka ia i kahi piʻi mākaukau i hiki ke ʻike ʻia i ka pae vitamin D i loko o ke koko, wehewehe ka mea kākau noiʻi ʻo Bess Dawson-Hughes, MD e wehewehe. (No nā ʻōpio ʻōpio olakino, 600 a 800 IU i kēlā me kēia lā e lawa kūpono, ʻōlelo ʻo ia.)

Nā hopena? ʻO ka hui nāna i hoʻopau i ka pāʻina momona nui i hōʻike i ka 32 pākēneka ʻoi aku ka nui o ka lawe ʻana i ka wikamina D ma mua o ka hui nāna i hoʻopau i ka ʻai momona ʻole.

E like me nā huaora ʻē aʻe e like me A, E, a me K, ʻo ka huaora D he momona-soluble, no laila pono kou kino kekahi momona momona e hiki ke omo i nā mea maikaʻi. No ka hōʻoia ʻana e ʻohi ana ʻoe i nā pōmaikaʻi piha, e hoʻāʻo e hoʻokomo i nā meaʻai e like me nā hua manu, nā avocados, nā hua liʻiliʻi, a i ʻole ka momona piha a i ʻole nā ​​yogurts (bonus, ʻo ka waiu wai i hoʻopaʻa pinepine ʻia i ka vitamin D!) i loko o ka pāʻina āu e ʻai ai me kāu vitamina sushine.

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