Wikamina D: he aha ia, ehia mau mea e ʻai a me nā kumu waiwai nui

Anter

• No ke aha ka huaʻai D?
• Nā kumuwaiwai o ka wikamina D
• ʻO ka nui o ka huaora D i kēlā me kēia lā
• Ka nele o ka wikamina D
• ʻO ka nui o ka wikamina D

ʻO ka Wikamina D kahi huaola momona momona i hana maoli ʻia i loko o ke kino ma o ka hōʻike ʻana o ka ʻili i ka lā, a hiki ke loaʻa i nā mea he nui aku ma o ka ʻai ʻana i kekahi mau meaʻai o nā holoholona, ​​e like me ka iʻa, hua moa a me ka waiū, no ka mea laʻana. laʻana.

He hana nui kēia vitamina i loko o ke kino, ʻo ka mea nui i ka hoʻoponopono ʻana i ka nui o ka calcium a me ka phosphor i loko o ke kino, e ʻoluʻolu nei i ka lawe ʻia ʻana o kēia mau minelala i loko o ka ʻōpū a me ka hoʻoponopono ʻana i nā hunaola e hoʻohaʻahaʻa a hana i nā iwi, e mālama ana i kā lākou pae i ke koko.

Hiki i ka hemahema Vitamin D ke hoʻololi i nā iwi, e like me ka osteomalacia a i ʻole ka osteoporosis i nā mākua, a me nā rikeke i nā keiki. Hoʻohui ʻia, ua hoʻopili kekahi mau ʻepekema ʻepekema i ka hemahema o kēia wikamina i ka hoʻonui ʻia o ka makaʻu ʻana i kekahi ʻano ʻano maʻi ʻaʻai, diabetes mellitus a me hypertension.

No ke aha ka huaʻai D?

Pono ka Vitamin D no nā kaʻina hana he nui i loko o ke kino a, no laila, he mea nui ia e paʻa ai i ke koko ma nā pae kūpono. ʻO nā hana nui o ka wikamina D:

• Ka hoʻoikaika ʻana i nā iwi a me nā niho, no ka mea hoʻonui ia i ka omo o ka puna a me ka phosphore i loko o ka ʻōpū a kōkua i ke komo ʻana o kēia mau minelala i loko o nā iwi, he mea nui ia no kā lākou hoʻokumu ʻana;
• Kāohi diabetes, no ka mea ke hana nei ia i ka mālama ʻana i ke olakino o ka pancreas, ʻo ia ka ʻokena nona ke kuleana no ka hana ʻana o ka insulin, ka hōmona e hoʻoponopono ai i nā kiʻekiʻe o ka glucose koko;
• Hoʻonui i ka ʻōnaehana pale, ka pale ʻana i nā maʻi koʻohune a me nā maʻi viral;
• Ka hoʻoliʻiliʻi o ka mumū i ke kino, no ka mea, hoʻoliʻiliʻi ia i ka hana ʻana o nā mea hoʻoweliweli a kōkua i ke kaua ʻana i nā maʻi autoimmune, e like me psoriasis, rheumatoid arthritis a me lupus, kahi e pono ai ka hoʻohana o ka supplementation e like me ka ʻōlelo aʻoaʻo a ka lāʻau.
• Kāohi ʻana i nā maʻi e like me nā sclerosis he nui a me kekahi ʻano o ka maʻi ʻaʻai, e like me ka umauma, prostate, colorectal a me nā puʻupaʻa, ʻoiai e komo i ka kaohi o ka make ʻana o ka cell a hoʻemi i ka hoʻokumu a me ka hoʻonui ʻana o nā hunaola malignant;
• Hoʻonui i ke olakino cardiovascular, e like me ka mea e hana nei i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko a me ka makaʻu o ke kiʻekiʻe kiʻekiʻe a me nā maʻi maʻi ʻōpū ʻē aʻe;
• Hoʻoikaika kino, ʻoiai ke komo nei ka wikamina D i ke kaʻina hana muscle a hoʻopili ʻia i ka ikaika a me ka wikiwiki o ka mākala

Eia hou, ma muli o kona mana antioxidant, hiki iā ia ke pale i ka ʻelemakule ʻōpio, ʻoiai ke pale nei i ka hōʻino ʻana i nā hunaola i hoʻokumu ʻia e nā radical manuahi.

Nā kumuwaiwai o ka wikamina D

ʻO ke kumu nui o ka wikamina D ka hana ʻana i ka ʻili mai ka pili ʻana i ka lā. No laila, e hana i nā huina kūpono o ka wikamina D, pono ka poʻe ʻili ʻili e noho i ka lā ma kahi o 15 mau minuke i ka lā, ʻoiai e ʻike ka poʻe ʻili ʻeleʻele i ka lā no 1 hola. ʻO ka mea kūpono no ka hōʻike ma waena o 10am a 12pm a i ʻole ma waena o 3pm a 4pm 30, ʻoiai i kēlā manawa ʻaʻole ikaika loa ia.

Ma waho o ka hōʻike ʻana o ka lā, hiki ke loaʻa i ka wikamina D mai nā kumuwaiwai, e like me ka iʻa ate iʻa, nā iʻa iʻa, ka waiū a me nā huahana waiū.

E nānā i ka wikiō aʻe a nānā i nā meaʻai e waiwai i ka wikamina D:

ʻO ka nui o ka huaora D i kēlā me kēia lā

Hoʻololi ka nui o ka wikamina D i kēlā me kēia lā e like me ka makahiki a me ke kahua o ke ola, e like me ka mea i hōʻike ʻia i ka papa aʻe.

ʻAʻole lawa ka ʻai ʻana i nā meaʻai i loko o ka wikamina D e lawa ai nā pono o kēia vitamina i kēlā me kēia lā, a no laila, he mea nui e hōʻike ʻia ke kanaka i ka lā i kēlā me kēia lā e mālama pono i ka hana ʻana o kēia wikamina i loko o ke kino a, inā ʻaʻole lawa. , e like me ka hihia o ka poʻe e noho ana i nā ʻāina anuanu a i ʻole ka hihia o ka poʻe i loaʻa ka loli i ke kaʻina o ka lawe ʻana i ka momona, ke kauka no ka hōʻike ʻana i ka lawe ʻana o nā huaora D. E ʻike hou aʻe e pili ana i nā huaʻai D.

Ka nele o ka wikamina D

ʻO nā ʻōuli a me nā hōʻailona o ka lawa ʻole o ka wikamina D i loko o ke kino e hoʻemi ʻia ka nui o ka puna a me ka phosphor i ke koko, ka ʻeha a me ka nāwaliwali, nā iwi nāwaliwali, nā osteoporosis i ka poʻe ʻelemākule, nā rikeke i nā keiki a me nā osteomalacia i nā mākua. ʻIke pehea e ʻike ai i nā ʻōuli o ka lawa ʻole o ka wikamina D.

Hiki ke hōʻino ʻia ka omo a me ka hana ʻana o ka wikamina D ma muli o kekahi mau maʻi e like me ka maikaʻi ʻole o ka puʻupaʻa, lupus, ka maʻi o Crohn a me ka maʻi celiac. Hiki ke ʻike ʻia ka hemahema o ka Vitamin D i loko o ke kino ma o ka hoʻokolohua koko i kapa ʻia ʻo 25 (OH) D a kū ʻia ia ke ʻike ʻia nā pae ma lalo o 30 ng / mL.

ʻO ka nui o ka wikamina D

ʻO nā hopena o ka nui o ka wikamina D i loko o ke kino e hoʻonāwaliwali nei i nā iwi a me ke kiʻekiʻe o nā pae calcium i ke kahe o ke koko, kahi e alakaʻi ai i ka ulu ʻana o nā pōhaku hakuʻala a me ka arrhythmia naʻau.

ʻO nā ʻōuli nui o ka wikamina ʻoi loa o ka ʻole o ka makemake, kahoʻi, ka luaʻi, hoʻonui i ka urination, nāwaliwali, ke koko kiʻekiʻe, ka make wai, ka ʻili ʻili a me ka makaʻu. Eia nō naʻe, kū wale ka nui o ka wikamina D ma muli o ka hoʻohana nui ʻia ʻana o nā huaora D.