6 Kumuwaiwai maikaʻi o ka Wikamina D no nā mea Vegetarians

Anter

• 1. Lāʻau lā
• 2. Kekahi mau huaale
• 3. ʻĀtū hua manu
• 4. Keiki
• 5. Mea ʻai paʻa
• 6. Pākuʻi
• Ke laina lalo

ʻO ka Wikamina D, ka mea i ʻike ʻia me ka lā o ka lā, he wikamina hiki ke hoʻoheheʻe ʻia ka momona e pono ai ke olakino maikaʻi loa.

Kōkua ia i kou kino e omo i ka kalipuna a mālama i ka nui o ka magumuma serum a me nā phosphate concentrations - ʻekolu mau meaola nui no kou mau niho, nā mākala, a me nā iwi. Pāʻani pū kekahi i nā kuleana koʻikoʻi i ka ulu ʻana o ka lolo, ka hana o ka puʻuwai, kāu ʻōnaehana pale, a me ke olakino noʻonoʻo.

Pālahalaha nā pae vitamin D haʻahaʻa ma ka honua holoʻokoʻa. ʻO nā ʻōuli o ka hemahema e like me ka luhi, ʻehaʻeha o ka ʻū, nā iwi nāwaliwali, a - i nā keiki - ulu ulu (, 2).

No ka mālama ʻana i nā pae kūpono, pono nā keiki ma lalo o 12 mau mahina i 400 IU (10 mcg) o ka wikamina D i kēlā me kēia lā, ʻoiai e loaʻa i nā keiki 1 - 13 mau makahiki he 600 IU (15 mcg) i kēlā me kēia lā. Pono nā mākua a me nā wahine hāpai a hānai paha i 600 a 800 IU (15 a me 20 mcg) i kēlā me kēia lā, (2).

Eia nō naʻe, he kakaikahi loa nā meaʻai i loko o kēia wikamina, a ʻo kēlā mau mea he huahana holoholona ka nui. No laila, he mea paʻakikī ke lawa o kēia mea momona mai kāu papaʻai, ʻoiai inā he mea ʻai ʻoe a mea ʻai paha.

I ka manawa like, hiki i kahi lima o nā meaʻai a me nā ʻenehana ke hāʻawi iā ʻoe i kahi hoʻoikaika.

Eia nā kumu waiwai maikaʻi 6 o ka wikamina D no nā mea ʻai - kekahi o ia mau mea kūpono i nā mea ʻona.

1. Lāʻau lā

Hiki i kou ʻili ke hoʻohua i ka wikamina D ke hōʻike ʻia i nā kukuna ultraviolet B (UVB) o ka lā. Loaʻa ka hapa nui o ka poʻe i kekahi o kā lākou wikamina D i kēia ala.

Wahi a ka National Institute of Health (NIH), ke hōʻike nei i kou alo, nā lima, nā wāwae, a i ʻole hoʻi i ka lā no 5-30 mau minuke i ʻelua mau pule i kēlā me kēia pule - me ka ʻole o ka pale o ka lā - lawa pono ia i nā pae vitamin D maikaʻi loa (3).

Eia nō naʻe, kaukaʻi ʻia i kou wahi ʻāina a i ʻole ke aniau, ʻaʻole kūpono paha e hoʻokō i kēia kekelē o ka puka pololei ʻana o ka lā.

ʻO nā kumu hou aʻe, e like me ke kau, ka manawa o ka lā, a me ke kekelē o ka haumia a i ʻole smog, a me kou mau makahiki, ka ʻili o ka ʻili, a me ka hoʻohana ʻana o ka pale lā, e hoʻopili pū i ka hiki i kou ʻili ke hana i ka wikamina D (2).

ʻO kahi laʻana, hiki i ka smog a i kekahi lā keu ke hōʻemi i ka ikaika o nā kukuna UV a hiki i 60%. Eia kekahi, ʻo nā mākua a me nā mea nona nā ʻili ʻeleʻele e koi paha ma mua o 30 mau minuke o ka lā e hoʻopuka ai i ka wikamina D (3).

ʻO ka mea i ʻōlelo ʻia, hiki i ka lā nui ke hoʻonui i kou makaʻu i ka maʻi ʻaʻai ʻili. No laila, koi ka American Academy of Dermatology i ka poʻe ʻaʻole e kaukaʻi i ka lā e like me ko lākou kumu nui o ka wikamina D ().

Hoʻopuka kou ʻili i ka huaola D ma hope o ka hōʻike pono ʻana i ka lā. Eia nō naʻe, hiki i kekahi mau mea ke hōʻemi i ka hanauna wikamina D o kou kino, a ʻaʻole koi ʻia ka hōʻike ʻana o ka lā i ka nui, no ka mea hiki ke hāpai i kāu makaʻu o ka maʻi ʻaʻai.

2. Kekahi mau huaale

He mana kūikawā ko nā Mushroom e hana i ka wikamina D ke hōʻike ʻia i ke kukui UV. ʻO kēia ka mea i kanu i ka mea kanu o ka wikamina D (,,).

ʻO kahi laʻana, nā ʻāhiu hihiu a me nā mea i hōʻike ʻole ʻia i ke kukui UV e kaena i kēlā me kēia wahi ma waena o 154 a me 1,136 IU (3.8 a me 28 mcg) o ka huaora D no 3.5-auneke (100-gram) e lawelawe ana (,,,).

ʻO ka mea hou aku, kiʻekiʻe ko lākou ʻike vitamona D no ka lōʻihi o ko lākou ola papa a ʻike ʻia e like me ka hopena i ka hāpai ʻana i nā pae o kēia lāʻau i loko o kou kino e like me nā huaʻai D ().

ʻO ka mea i ʻōlelo ʻia, ʻo ka hapanui o nā fungus i ulu i ka pōʻeleʻele a ʻaʻole i hōʻike ʻia i ke kukui UV, ʻo ia hoʻi aia paha lākou i loko o ka huaora D () liʻiliʻi loa.

Ke kūʻai ʻana, e nānā i kahi leka ma ka lepili e ʻōlelo nei i ka ʻike vitamin D. Inā pilikia ʻoe i ka loaʻa ʻana o nā huaalulu i hōʻike ʻia i ke kukui UV, loaʻa paha iā ʻoe kahi laki maikaʻi ma ka hale kūʻai meaʻai olakino kūloko a i ʻole ka mākeke mahiʻai - e hāpai pinepine i nā hua ʻāhiu hihiu.

E noʻonoʻo ʻaʻole ka ʻai i nā ʻalalā hihiu āpau. Hiki i ka ʻai ʻana i nā mea ʻawahia ke kumu i nā ʻōuli mai ka hōʻoluʻolu ʻole o ka maʻi i ka ʻōpū a me ka make. E like me ia, ʻaʻole pono ʻoe e ʻai no kāu mau hihiu hihiu ke ʻole ʻoe e hoʻomaʻamaʻa loea (,).

Loaʻa i nā huaalulu i hōʻike ʻia e UV i nā pae like ʻole o ka wikamina D a ʻike ʻia e like me ka maikaʻi i ka hāpai ʻana i nā pae vitamona D ma ke ʻano he mea hoʻohui. Eia nō naʻe, ʻaʻole i hōʻike ʻia ka hapanui o nā momona i ulu i nā kukuna UV a me kahi liʻiliʻi o kēia vitamina.

3. ʻĀtū hua manu

Hāʻawi nā yolks hua manu i ka wikamina D, ʻoiai ʻo kā lākou kikoʻī kikoʻī e hilinaʻi nui i ka ʻai a ka moa a me ke kiʻi i waho.

ʻO kahi laʻana, hiki i nā hua manu i loaʻa mai nā moa i hānai ʻia i ka meaʻai vitamin-D-enriched a hiki i 6,000 IU (150 mcg) i kēlā me kēia yolk, akā ʻo nā hua manu mai nā moa i hāʻawi ʻia i ka hānai maʻamau i loko o 18-39 IU wale nō (0.4-1 mcg) (,).

Pēlā nō, nā moa i ʻae ʻia e holoholo i waho e hōʻike i ka lā a hoʻomoe maʻamau i nā hua e kaena ana he 3-4 mau manawa ʻoi aku ka nui o ka wikamina D ma mua o nā moa i hānai ʻia i loko o ka hale,,,).

Loaʻa i nā hua manuahi a manuahi paha nā huaora D. Hiki paha i ka lepili ke hōʻike i ka waiwai o nā hua me kēia mea momona.

Hiki i nā yolks hua manu ke hāʻawi i nā huina nui o ka wikamina D, keu hoʻi inā nā hua i lawe ʻia mai ka moa i hāʻawi ʻia i ka hānai momona a ʻae ʻia e holoholo i waho.

4. Keiki

ʻO ke kīʻaha kahi kumu maoli o ka wikamina D, ʻoiai he ʻuʻuku loa.

Loaʻa ka hapanui o nā ʻano 8-24 IU (0.2-0.6 mcg) o ka wikamina D no 2-auneke (50-gram) e lawelawe nei. Kūlike nā pae ma muli o ka hana ʻana o ka tī.

ʻO Fontina, Monterey, a me Cheddar cheeses e kaena nui aʻe, ʻoiai ʻo ka mozzarella e liʻiliʻi. Hāʻawi nā ʻano palupalu e like me ka hale, ricotta, a me nā paʻi waiūpaʻa ʻaneʻane no ka wikamina D (,,).

Hiki ke hoʻopaʻa ʻia kekahi mau ʻano me ka huaola D, a e hōʻike ʻia kēia ma ka lepili a i ʻole ka papa inoa mea hoʻohui.

ʻO ke kīʻaha kahi kumu maoli o ka wikamina D, ʻoiai he ʻuʻuku loa. ʻO Cheddar, Fontina, a me Monterey e kaena iki aʻe.

5. Mea ʻai paʻa

ʻOiai kekahi o nā meaʻai i loko maoli o nā huaora D, ua hoʻoikaika ʻia nā ʻano huahana me kēia nutrient. ʻOiai ʻokoʻa nā kūlana paʻa i ka ʻāina, ʻo kekahi o kēia mau meaʻai pū:

• Waiū o ka pipi. Kaukaʻi ʻia i ka ʻāina āu e noho ai, hiki iā ʻoe ke manaʻo he 1 kīʻaha (240 ml) o ka waiū e piha a 120 IU (3 mcg) o ka huaola D (,).
• Nā inu inu wai ʻole. ʻO nā waiū kanu e like me ka soy, ka laiki, ka hemp, ka ʻoka, a i ʻole ka waiū ʻalemona - me ka wai ʻalani - pinepine ʻia me ka nui o nā huaora D e like me ka waiū o ka bipi. Hāʻawi paha lākou i 100 IU (2.5 mcg) o ka wikamina D no 1 cup (240 ml) (,,,).
• Yogurt. Hoʻoikaika ʻia kekahi mau waiū waiū a me nā waiū waiū ʻole i ka wikamina D, e hāʻawi ana ma kahi o 52 IU (1.3 mcg) o kēia huaola no 3.5 auneke (100 gram).
• Tofu. ʻAʻole paʻa nā tofus āpau, akā ʻo kēlā mau mea e hāʻawi nei ma kahi o 100 IU (2.5 mcg) no 3.5 auneke (100 gram) (,).
• Nā palaʻai wela a anuanu hoʻi. Hoʻoikaika pinepine ʻia nā cereal Oatmeal a mākaukau e ʻai me ka huaola D, me ka 1/2 kīʻaha (120 gram) e hāʻawi ana a 120 IU (3 mcg), kaukaʻi ʻia i nā ʻano (,,).
• Margarine. ʻAʻole like me ka waiūpaʻa, ʻaʻole i paʻa mau i ka lāʻau D, ʻo ka nui o nā margarine e hoʻohui i kēia mea momona. Hāʻawi pinepine kahi punetune (14 gram) ma kahi o 20 IU (0.5 mcg) ().

Ma muli o nā kūlana paʻa paʻa ʻole ma waena o nā ʻāina, ka nānā ʻana i ka papa inoa mea ʻai a i ʻole ka lepili nutritive i koe ke ala ʻoi loa e hōʻoia inā paʻa ʻia ia i ka lāʻau D a me ka nui o ka mea i loaʻa.

ʻO nā meaʻai a me nā mea inu maʻamau he nui, e like me ka waiū waiū a me nā waiū nondairy, a me kekahi mau cereala, i hoʻoikaika ʻia me ka lāʻau vitamin D. No ka mea ʻokoʻa nā kūlana ma waena o nā ʻāina, ʻoi aku ka maikaʻi e heluhelu pono i ka lepili.

6. Pākuʻi

Inā hopohopo ʻoe ʻaʻole paha ʻoe e lawa i ka wikamina D mai kāu papaʻai, hiki i nā mea hoʻopili ke hana ma ke ʻano he kumu paʻa a paʻa hoʻi. Hele mai kēia i nā ʻano ʻelua ():

• Wikamina D2: ʻohiʻohi maʻamau ʻia mai ka hū a i ʻole nā ​​huaalulu i hōʻike ʻia i nā kukuna UV
• Wikamina D3: maʻa mau ʻia mai ka aila iʻa a i ka hulu hipa, me nā ʻano vegan i hoʻomohala hou ʻia mai ka lichen

Ke lawe ʻia i nā koina nui he 50,000 IU (1,250 mcg) a ʻoi aku paha, ʻoi aku ka maikaʻi o ka wikamina D3 i ka hāpai a mālama ʻana i nā kiʻekiʻe o ke koko D o ka vitamini ma mua o D2.

Eia naʻe, ke lawe ʻia i nā mea liʻiliʻi, nā lā o kēlā me kēia lā, ʻoi aku ka liʻiliʻi o ka pōmaikaʻi o D3 ma luna o D2 ().

Hiki iā ʻoe ke haʻi i ke ʻano o kāu waihona i loko o ka heluhelu ʻana i ka lepili. ʻO ka hapa nui o nā laikini D3 i loaʻa i ka lichen e hoʻohui pū i ka hōʻoia vegan.

Ma muli o ka momona-soluble o ka wikamina D, ʻo ka ʻai ʻana me nā meaʻai momona hiki ke kōkua i ka hoʻonui ʻana i ka lawe ʻana ().

E hoʻomanaʻo i ka Reference Daily Intake (RDI) 400-800 IU (10-20 mcg), kaukaʻi ʻia i nā mea like me ka makahiki a me ka hāpai ʻana. ʻAʻole koi ʻia ka ʻoi aku i kēia ana no nā kau lōʻihi, no ka mea he kumu ia ().

Pākuʻi ʻia paha nā ʻōuli o ka lāʻau vitamin D me ka huikau, ka paʻakikī paʻakikī, ke kaumaha, ka ʻeha o ka ʻōpū, ka luaʻi, ke koko kiʻekiʻe, ka lohe pepeiao, psychosis, a me nā hihia koʻikoʻi - maikaʻi ʻole ka puʻuwai a me ke koma ().

ʻO nā mea hoʻohui kahi kumu pono a kūpaʻa hoʻi o ka huaora D. ʻAi maikaʻi lākou i ka hui pū me nā mea momona momona a ʻaʻole pono e lawe i nā nui ma mua o ka RDI no nā wā lōʻihi.

Ke laina lalo

ʻOiai ʻo ka wikamina D ke hana i nā kuleana koʻikoʻi i kou kino, he mau meaʻai maoli ka i loko o ia - a ʻo nā kumu vegetarian a me nā kumu vegan ka mea nui ʻole.

ʻO ka hoʻolimalima ʻana i ka manawa i ka lā he ala maikaʻi loa ia e hoʻonui ai i kāu mau pae, akā ʻaʻole hiki kēia i nā mea āpau.

E like me ia, hiki iā ʻoe ke hoʻāʻo i nā meaʻai e like me nā lau nahele, nā hua moa, a i ʻole nā ​​mea i hoʻonui ʻia me ka lāʻau D. ʻO nā mea hoʻohui kekahi koho ʻē aʻe.

Inā hopohopo ʻoe he haʻahaʻa paha kāu o kēia wikamina, e kamaʻilio me kāu kauka.