Pehea e koho ai i ka mea maikaʻi Vitamin D Kākoʻo

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Ma ka liʻiliʻi he 77 pakeneka o nā poʻe ʻAmelika he haʻahaʻa haʻahaʻa o ka vitamin D, e like me ka noiʻi ma JAMA Lapaau Kuloko - a he nui ka poʻe akamai e manaʻoʻiʻo ʻoi aku ka maʻamau o nā hemahema i ka hoʻoilo, ke ʻike pinepine ʻia ko mākou ʻili i ka lā. He pilikia ia, no ka mea, ua pili ka hemahema o ka "huaola o ka lā" i kekahi mau hopena weliweli loa, e like me nā iwi palupalu, ka maʻi ʻeha o ka wā a me ka piʻi nui ʻana o ka make mai nā pilikia e like me ke kanesa a me ka maʻi puʻuwai.

ʻO ka hoʻoponopono maʻalahi? Pākuʻi. (Bonus: Hiki iā lākou ke hoʻonui i ka hana haʻuki pū kekahi.) Akā ʻaʻole i hana ʻia nā huaʻai D āpau e like, ma ke ʻano he loiloi hou o 23 huahana D-i loaʻa nā huahana i alakaʻi ʻia e ka ʻoihana hoʻowalewale hoʻāʻo ConsumerLab.com i loaʻa. (Kinohi hiki i ka poʻe heluhelu ke loaʻa i nā hola 24 i ka hōʻike, aia ma lalo o kahi uku uku, ma ʻaneʻi.) No laila ua nīnau mākou i ka pelekikena ʻo ConsumerLab.com ʻo Tod Cooperman, M.D., pehea e ʻike ai i nā koho palekana a maikaʻi loa ma laila.

Rula #1: E hoʻomanaʻo, ʻaʻole ʻoi aku ka maikaʻi i nā manawa a pau

ʻO ka mea mua: ʻAe, paʻakikī ka loaʻa ʻana o ka huaora D i ka hoʻoilo a ʻae, loaʻa i nā pōkole kekahi mau hopena weliweli, ʻoiai ʻo ka hoʻohui ʻana he mau pōmaikaʻi maikaʻi loa (e like me ka pale ʻana i ka piʻi paona, no kekahi). Akā ʻo ka loaʻa ʻana o ka nui o ka vitamina D hiki ke pōʻino, wahi a Cooperman. ʻO kāu koho palekana, ʻōlelo ʻo ia, ʻo ka hoʻāʻo ʻana i kāu mau pae vitamin D ma mua o ke koho ʻana i kahi maʻa. Aia a hiki iā ʻoe, e pale i ka lawe ʻana ma mua o 1,000 IU i kēlā me kēia lā a e makaʻala i nā hōʻailona o ka lāʻau ʻawaʻawa D, e like me ka nausea a me ka nāwaliwali.

Rula # 2: E nānā no ka hōʻoia o ka ʻaoʻao ʻekolu

Ua loaʻa i ka hōʻike a ConsumerLab.com kekahi mau waihona i loko o 180 pakeneka i ʻoi aku ka nui o ka wikamina D ma mua o kā lākou lepili i ʻōlelo ʻia, e like me kā Cooperman i kuhikuhi ai ma luna-hiki ke hoʻonui i kou makaʻi o ka overload. Nā noiʻi ʻē aʻe i paʻi ʻia ma JAMA Lapaau Kuloko ua loaʻa nā mea like, a hāʻawi nā mea kākau noiʻi i kahi maʻalahi maʻalahi: e nānā i nā ʻōmole vitamin D no ka sila hōʻoia USP, e hōʻike ana i ka hele ʻana o ka waihona ma o ka hoʻowalewale maikaʻi ʻana. Ua helu pololei kēia mau pila i ko lākou nui.

Rula # 3: Koho i nā wai a i ʻole nā ​​pāpale gel

Aia kekahi wahi makaʻu liʻiliʻi e hiki ʻole ke haki i nā ʻōpena (nā pila i uhi ʻia-paʻa ākea ʻia nā kala) i loko o kou ʻōpū, kahi mea e kāohi ai i ka nui o ka wikamina D āu e lawe maoli ai, wahi a Cooperman. "Akā, ʻaʻole ia he pilikia me nā capsules, nā gel palupalu, nā wai, a me nā pauka." (He aha kāu e ʻai ai ke lawe ʻoe a pili pū kekahi i ka lawe ʻana. Ke lawe hewa nei ʻoe i kāu lāʻau Vitamin D?)

Rula #4: E hele i ka huaora D3

ʻElua ʻano o ka huaora D-D2 a me D3. Manaʻo ʻo Cooperman e hele pū me ka mea hope, no ka mea ʻo ia ke ʻano o D i hana maoli ʻia e ko mākou ʻili a no laila ua maʻalahi iki i ke kino ke komo. Inā vegan ʻoe, akā, ʻoi aku paha ʻoe ma mua o ke koho ʻana no ka D2, no ka mea hana ʻia me ka hū a me nā ʻalalā; Hana pinepine ʻia ʻo D3 mai ka hulu hipa.

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