ʻO nā kumu Vegan maikaʻi loa o ka Vitamin D

Anter

• No ke aha ʻoe e pono ai i ka wikamina D?
• Nā kumu Vegan o ka wikamina D
• Waiū soya paʻa
• ʻAha
• ʻĀpana palaoa paʻa
• Wai ʻalani i paʻa i ka paʻa
• Waiū ʻalemona paʻa
• Waiū laiki paʻa
• Lāʻau lā
• Pehea e pili ana i nā mea hoʻopiha?
• Ehia mau vitamini D e pono ai?
• He aha nā hōʻailona o ka hemahema o ka wikamina D?
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Inā ʻoe e ʻai i ka ʻai vegan, hiki ke lilo i mea paʻakikī i ka loaʻa ʻana o ka wikamina D i kēlā me kēia lā. ʻO ka hapa nui o nā meaʻai kiʻekiʻe loa i ka wikamina D, e like me ka salemona, nā hua moa, a me nā iʻa, ʻaʻole ʻoluʻolu me ka vegan.

ʻO ka lawe ʻana i ka nui o ka wikamina D hiki ke paʻakikī, ʻoiai no ka poʻe ʻaʻole vegan. Ua ʻike ʻia hoʻokahi noiʻi ua hemahema paha ka poʻe ʻAmelika i ka wikamina D.

I kēia ʻatikala, e nānā mākou i nā kumuwaiwai maikaʻi loa o ka wikamina D no nā vegans, ka hopena o nā mea hoʻopihapiha, a pehea e hiki ai iā ʻoe ke hoʻonui i kāu lawe ʻana i kēia wikamina koʻikoʻi.

No ke aha ʻoe e pono ai i ka wikamina D?

ʻO ka hana mua a ka Vitamin D ke kōkua i kou kino e omo i ka calcium a me ka phosphorous mai ka meaʻai.

Pono kēia mau minela ʻelua no ka mālama ʻana i nā iwi olakino. ʻO ka poʻe i loaʻa ʻole ka lawa pono o ka wikamina D aia i kahi kiʻekiʻe kiʻekiʻe o ka hoʻomohala ʻana i nā iwi nāwaliwali a palupalu.

Pono pū i kāu ʻōnaehana paleola i ka wikamina D e holo pono. hōʻike i ka pili o ka lawa ʻole ka wikamina D i ka hoʻonui ʻia o nā pilikia autoimmune a me ka nui o ka makaʻu o ka hoʻomohala ʻana i nā maʻi.

Wahi a a, hiki i ka poʻe nona nā pae haʻahaʻa o ka wikamina D ke hopohopo nui aʻe ma mua o ka poʻe me nā pae olakino olakino.

Aia kekahi e ʻōlelo ai e pāʻani paha ka huaola D me ka pale ʻana i ka maʻi ʻaʻai, akā ʻaʻole paʻa ka noiʻi i kēia manawa.

Aia kekahi e ʻōlelo ai e hōʻemi paha ka wikamina D i ka makaʻu o ka maʻi puʻuwai, akā pono hou ʻia kahi noiʻi.

Nā kumu Vegan o ka wikamina D

Kūʻokoʻa ʻo Vitamin D i ka hoʻohālikelike ʻia me nā huaora ʻē aʻe. ʻOiai hiki iā ʻoe ke loaʻa mai nā ʻano meaʻai like ʻole, hiki i kou kino ke hana iā ia. Ke hōʻike ʻoe i kou ʻili i ka lā o ka lā, hiki i kou kino ke hoʻolilo i ka kolukolola i loko o ka wikamina D, a he ʻano hormone kekahi.

ʻO ka nui o nā meaʻai kiʻekiʻe loa i ka wikamina D mai nā holoholona. Eia nō naʻe, aia kekahi mau kumuwaiwai maikaʻi o kēia wikamina e ʻoluʻolu vegan.

Hiki paha iā ʻoe ke ʻike i ka ʻike vitamini D i helu ʻia i nā micrograms (mcg a i ʻole μg) a i ʻole nā ​​hui honua (IU). ʻO kahi microgram o ka wikamina D ka mea like.

Eia kekahi o nā kumu vegan maikaʻi loa o ka huaora D.

Waiū soya paʻa

Hoʻokahi kīʻaha o ka waiū soy i hoʻopaʻa ʻia me ka wikamina D ma kahi o 2.9 mcg (116 IU) o ka huaola D.

He mea nui e nānā i ka lepili ma mua o ke kūʻai ʻana i kahi lepa o ka waiū soy e ʻike inā hoʻokomo ʻia ka lāʻau D. ʻO nā mīkini i paʻa ʻole ka paʻa i ka lāʻau D.

ʻAha

ʻO nā mushroom kekahi o nā kumu mea kanu i loaʻa ka nui o nā huaora D.

ʻAʻohe i loko o nā ʻalā i ulu i ka pouli kahi nui nui o ka wikamina D. Eia nō naʻe, ʻike ʻia nā ʻalalā i ke kukui ultraviolet ke ulu ka mea ma kahi o 450 IU no 100 gram lawelawe.

Loaʻa nā huaale i ka vitamina D-2, ʻoiai nā huahana holoholona i loko o ka lāʻau D-3. ua loaʻa i ka wikamina D-2 ʻaʻole paha e like me ka bioavailable e like me ka wikamina D-3 akā hiki nō ke hāpai i nā pae vitamin D.

ʻĀpana palaoa paʻa

Hana paʻa ʻia nā cereala ʻaina kakahiaka a me nā mana o ka oatmeal me ka huaola D. ʻO nā cereala i hoʻopaʻa ʻia me ka lāʻau D e helu pinepine i ka huaora i loko o ka ʻike kino.

ʻO ka nui o ka wikamina D i loaʻa i nā cereal paʻa i hiki ke loli ma waena o nā mana. Loaʻa ka hapanui ma waena o 0.2 a 2.5 mcg (8 a 100 IU) no kēlā me kēia lawelawe.

Wai ʻalani i paʻa i ka paʻa

ʻAʻole paʻa ʻia nā wai ʻalani a pau me ka huaola D. Eia nō naʻe, hiki i nā mākia i paʻa i ka ikaika a hiki i ka 2.5 mcg (100 IU) no kēlā me kēia lawelawe.

ʻO nā wai i hoʻopaʻa ʻia me ka huaola D e ʻōlelo maʻamau i kēia ma ka wahī.

Waiū ʻalemona paʻa

Loaʻa i ka waiū almond paʻa i kahi o 2.4 mcg (96 IU) o ka huaora D no ka lawelawe ʻana. Hoʻoikaika ʻia nā mana he nui o ka waiū almond me ka puna.

Waiū laiki paʻa

ʻO ka waiū raiki i hoʻopaʻa ʻia me ka wikamina D ma kahi o 2.4 mcg (96 IU) no kēlā me kēia lawelawe. Hiki ke hoʻopaʻa ʻia kekahi mau momi o ka waiū laiki me nā meaola ʻē aʻe e like me ka wikamina A a me ka lāʻau B-12

Lāʻau lā

ʻOiai ʻaʻohe meaʻai ka lā o ka lā, he kumu maikaʻi loa ia o ka huaora D no nā mea ʻai holoholona.

ʻO ka hele ʻana i waho i ka lā no 10 a 30 mau minuke ʻekolu mau manawa i ka pule ua lawa no ka hapa nui o ka poʻe. Eia nō naʻe, pono i ka poʻe nona ka ʻili ʻeleʻele e ʻike i ka lā ma mua o ka poʻe me ka ʻili māmā e ʻohi i nā pono like.

E hoʻāʻo e kaupalena i kou kū ʻana o ka lā, ʻo ka nui o ka manawa i lilo i ka lā e hōʻino ai i kou ʻili, e hoʻoulu ai i ka lā, a e hoʻonui ai i kou maka i ka maʻi ʻaʻai.

Pehea e pili ana i nā mea hoʻopiha?

ʻO nā mea hoʻohui Vitamin D kahi koho ʻē aʻe e hoʻonui i kāu lawe ʻana i kēia wikamina inā ʻoe e ʻai i ka ʻai vegan. ʻAʻole nā ​​meaʻai āpau āpau i ka wikamina D, no laila e nānā pono i kahi māka ma mua o ke kūʻai ʻana i kahi waihona.

I mea e hoʻomaikaʻi ai i ka omo, paipai ʻia ʻoe e lawe i nā huakō wikamina D me kahi pāʻina. ʻO nā meaʻai i kiʻekiʻe i nā momona, e like me nā avocados, nā nati, a me nā ʻanoʻano, kōkua nui me ka hoʻonui ʻana i ka lawe ʻana o ka wikamina D i loko o kou kahena koko.

Wahi a kekahi, ʻo ka poʻe i lawe i nā kīʻaha vitamin D-3 me kahi pāʻina momona momona he 32 pakeneka ke kiʻekiʻe o ke kiʻekiʻe o ke koko ma hope o 12 mau hola e hoʻohālikelike ʻia me ka poʻe i ʻai i ka ʻaina momona ʻole.

Eia kekahi mau mana e hāʻawi aku i nā pāʻina vitamin V aloha maikaʻi.

• ʻO Vegan maikaʻi loa ʻo Kauka D3
• ʻO Country Life Vegan D3
• ʻO MRM Vegan Vitamin D3

Ehia mau vitamini D e pono ai?

ʻO ka nui o ka wikamina D āu e pono ai i kēlā me kēia lā e pili ana i kou makahiki.

Wahi a ka National Institutes of Health, kahi awelika o kēlā me kēia lā o 400 a 800 IU, a i ʻole 10 a 20 micrograms, lawa ia ma mua o 97 pākēneka o nā kānaka.

Eia ka paipai i kēlā me kēia lā o ka lāʻau vitamin D e pili ana i ka makahiki.

• Nā pēpē (0-12 mau mahina): 400 IU
• Nā keiki (1–13): 600 IU
• Nā ʻōpio: 600 IU
• Nā mākua 70 a ma lalo: 600 IU
• Nā mākua ma luna o 70: 800 IU

ʻO ka palena palekana o luna o ka lāʻau wikamina D no nā makahiki 9 a ʻoi aʻe o 4,000 IU i kēlā me kēia lā. ʻO ka lawe ʻana i nā mea he nui hiki ke kumu i nā hōʻailona aʻe.

• nalo ʻai ʻole
• nausea
• ka luaʻi
• kōpaʻa
• nāwaliwali
• Kaumaha emi

Hiki i ka loaʻa ʻana o ka wikamina D ke hāpai i nā kiʻekiʻe o ka calcium i loko o kou koko. Hiki i ka nui o ke kalima ke kumu i ka puʻuwai puʻuwai a me ka disorientation.

He aha nā hōʻailona o ka hemahema o ka wikamina D?

Hiki i ka hemahema Vitamin D ke hana i nā pilikia olakino. Aia ʻoe ma kahi makaʻu ʻoi aku ka nui o ka hoʻomohala ʻana i kahi hemahema inā ʻaʻole ʻoe e loaʻa i ka lā maʻamau maʻamau.

ʻO ka poʻe ʻAmelika ʻAmelika a me ka poʻe Hepanika i ka makaʻu kiʻekiʻe loa i ka hoʻomohala ʻana i nā hemahema o ka wikamina D.

ʻO kekahi mau ʻōuli o ka lāʻau wikamina haʻahaʻa e komo pū me kēia:

• ʻōnaehana pale nawaliwali
• iwi nawaliwali
• kaumaha
• luhi
• hoola lohi i ka ʻeha
• poho lauoho

Ke laina lalo

Inā ʻoe e ʻai i ka ʻai vegan, hiki i ka lawa ʻana o ka wikamina D ke lilo i mea paʻakikī, akā aia kekahi mau ala e hoʻonui ai i kāu lawe e pili ʻole i nā kumu holoholona.

ʻO nā cereala a me nā pani hānai i hoʻopaʻa ʻia me ka huaola D ʻelua o nā kumu waiwai maikaʻi loa o ka wikamina D no nā mea ʻai. ʻO ka lawe ʻana i kahi huaora D i kēlā me kēia lā hiki ke kōkua iā ʻoe e hoʻonui i kāu mau pae.

Ke hōʻike nei i kou ʻili i ka lā hiki ke hoʻonui i ka hana ʻana o ka wikamina D maoli o kou kino. No ka hapanui o ka poʻe, 10 a 30 mau minuke ʻekolu manawa i ka pule e lawa ai.