10 mau ʻōuli o ka nele o ka wikamina D

Anter

• Pehea e hōʻoia ai i ka nele o ka wikamina D
• I ka manawa hea e lawe ai i ka huaola D supplement
• Nā kumu nui o ka nele o ka wikamina D
• Nā kumu waiwai o ka wikamina D
• Nā hopena o ka nele o ka wikamina D

Hiki ke hōʻoia i ka nele o ka wikamina D me kahi hōʻike koko maʻalahi a i ʻole me ka lawai. ʻO nā kūlana i makemake i ka nele o ka wikamina D ka nele o ka lā lā i ke ala olakino a kūpono, ka pigmentation ʻoi aku o ka ʻili, ʻoi aku ma mua o 50 mau makahiki, kahi liʻiliʻi o nā meaʻai i waiwai i ka wikamina D a noho i nā wahi anuanu, kahi e ʻili ai ka ʻili. kākaʻikahi wale ka lā i ka lā.

I ka manawa mua, ʻaʻole hōʻike ka nele o kēia wikamina i kekahi hōʻailona hōʻailona, ​​akā nā hōʻailona e like me:

1. Ka hoʻohaʻahaʻa ulu ʻana i nā keiki;
2. Hoʻopili i nā wāwae i ke keiki;
3. Ka hoʻonui ʻana i nā ʻāʻī o ka wāwae a me nā iwi lima;
4. Hoʻolohi i ka hānau ʻana o nā niho pēpē a me nā lua mai ka wā mua loa;
5. ʻO Osteomalacia a i ʻole osteoporosis i nā mākua;
6. Nāwaliwali i nā iwi, ka mea e maʻalahi ai e haki, ʻo ia hoʻi nā iwi o ka iwi kuamoʻo, nā pūhaka a me nā wāwae;
7. ʻEha ʻeha;
8. ʻO ka luhi, nāwaliwali a me nā malaise;
9. ʻEha iwi;
10. ʻ .keke mākala.

Pono nā kānaka ʻili māmā ma kahi o 20 mau minuke o ka puka ʻana o ka lā i ka lā, ʻoiai e pono ana ka poʻe ʻili ʻeleʻele ma kahi o 1 mau hola o ka puka pono ʻana o ka lā, me ka ʻole o ka pale lā i nā hola mua o ke kakahiaka a i ʻole ke awakea.

Pehea e hōʻoia ai i ka nele o ka wikamina D

Manaʻo paha ke kauka he hemahema paha ke kanaka i ka wikamina D ke ʻike ʻo ia ʻaʻole i hōʻike pono ʻia ʻo ia e ka lā, hoʻohana mau i ka pale o ka lā a ʻai ʻole i nā meaʻai i ka lāʻau D. A i ka poʻe ʻelemakule, manaʻo ʻia ka hemahema o ka huaora D i loko. hihia o ka osteopenia a i ʻole osteoporosis.

Hana ʻia ke kuhi ma o kahi hoʻokolohua koko i kapa ʻia ʻo 25-hydroxyvitamin D, a ʻo nā helu kūmole.

• Ka nele nui: ma lalo o 20 ng / ml;
• Ka liʻiliʻi haʻahaʻa: ma waena o 21 a me 29 ng / ml;
• Ka waiwai kūpono: mai 30 ng / ml.

Hiki ke kauoha ʻia kēia hōʻike e ka loio maʻamau a pediatrician paha, ka mea hiki ke loiloi inā pono paha e lawe i kahi pāʻina vitamin D. E ʻike pehea e hana ai ka hoʻāʻo vitamin D.

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

Paipai paha ke kauka i ka lawe ʻana i ka wikamina D2 a me D3 ke noho ke kanaka i kahi kahi kahi liʻiliʻi o ka lā a kahi e hiki ʻole ai i nā meaʻai i ka lāʻau D ke hiki i ka lehulehu. Hoʻohui ʻia, hiki ke hōʻike ʻia e hoʻohui i nā wahine hāpai a me nā pēpē hou a hiki i ka 1 mau makahiki, a i nā manawa āpau i ka hōʻoia ʻana o ka lawa ʻole o ka wikamina D.

Hoʻohui ʻia i ka hihia o ka hemahema e pono ai e hana ʻia no 1 a 2 mau mahina paha, a ma hope o kēlā manawa hiki i ke kauka ke noi i kahi hōʻoia hou o ke koko e nānā ai inā pono e hoʻomau i ka lawe ʻana i ka waihona no ka manawa lōʻihi, no ka mea weliweli ka lawe ʻana i nā mea he nui loa. ʻo ka wikamina D, ka mea hiki ke hoʻonui loa i nā pae o ka calcium i ke koko, a makemake pū kekahi i ka haʻihaʻi iwi.

Nā kumu nui o ka nele o ka wikamina D

Ma waho aʻe o ka ʻai haʻahaʻa o nā meaʻai i loko me ka wikamina D, ka nele o ka lawa kūpono o ka lā, ma muli o ka hoʻohana nui ʻana o ka pale o ka lā, ʻeleʻele, mulatto a i ʻole ʻili ʻeleʻele, pili paha ka nele o ka wikamina D i kekahi mau hanana, e like me:

• Kōpaʻa kīnā ʻole;
• Lupus;
• Maʻi Celiac;
• Maʻi ʻo Crohn;
• Maʻi kōpū pōkole;
• ʻO Cystic fibrosis;
• Ka lawa ʻole o ka cardiac;
• Pōhaku Gall.

No laila, i ke alo o kēia mau maʻi, pono e mālama ʻia ka lāʻau olakino e nānā i nā kiʻekiʻe o ka huaola D i loko o ke kino ma o kahi hōʻike koko kikoʻī a, inā pono, e lawe i nā mea kōkua vitamin D.

Nā kumu waiwai o ka wikamina D

Hiki ke kiʻi ʻia ka wikamina D mai ka meaʻai, e ka ʻai ʻana i nā meaʻai e like me ka salemona, nā ʻōlio, nā hua manu a me nā sardine, a i ʻole ma o ka hana ʻana i loko o ke kino, kahi e pili ana i nā kukuna o ka lā i ka ʻili e hoʻoheheʻe ʻia.

ʻO ka poʻe me ka nele i ka wikamina D e hoʻomohala i nā maʻi e like me ka maʻi kōpaʻa a me ka momona, no laila e hoʻonui lākou i ko lākou ʻike i ka lā a i ʻole lawe i nā mea hoʻohui vitamin D e like me ka ʻōlelo aʻoaʻo a ka lāʻau.

E nānā i nā hiʻohiʻona hou aku o ka meaʻai D-waiwai waiwai i ka wikiō aʻe:

Nā hopena o ka nele o ka wikamina D

Hoʻonui ka nele o ka wikamina D i ka loaʻa ʻana o nā maʻi koʻikoʻi e hoʻopili i nā iwi e like me ka rickets a me ka osteoporosis, akā hiki nō ke hoʻonui i ka makaʻu o ka hoʻomohala ʻana i nā maʻi ʻē aʻe e like me:

• Diabetes;
• Kaʻaihue;
• Hypertension arterial;
• Rheumatoid arthritis a me
• Sclerosis lehulehu.

ʻOi aku ka makaʻu o ka momona

ʻOi aku ke kiʻekiʻe o ke kahena kiʻekiʻe

He mea nui ka pā ʻana o ka lā no ka pale ʻana i nā hemahema o ka wikamina D no ka mea aia wale nō ma kahi o 20% o ko kēia wikamina e pono ai i kēlā me kēia lā e hoʻokō ʻia e ka papaʻai. Pono nā mākua a me nā keiki me ka ʻili maikaʻi e pili ana i 20 mau minuke o ka hōʻike ʻana i kēlā me kēia lā i ka lā e hana i kēia wikamina, ʻoiai e pono ana ka poʻe ʻeleʻele ma kahi o 1 mau hola o ka lā. E ʻike i nā kikoʻī hou aʻe e pili ana i ka pehea e pale pono ai i ka sunbathe e hana i ka Vitamin D.