He aha ka waiū Vitamin D maikaʻi?

Anter

• Pono ka Vitamin D
• No ke aha i hoʻohui ʻia ai ka waiū D?
• Nā pono o Wikamina D
• Hiki ke hōʻemi i ka maʻi maʻi puʻuwai
• Hiki ke hōʻemi i ka maka maʻi ʻaʻai
• ʻO ka Vitamin D a me nā maʻi autoimmune
• Ka nui o ka wikamina D i ka waiū
• Ke laina lalo

Ke kūʻai nei ʻoe i kahi pahu waiū, ʻike paha ʻoe i kekahi mau māka i ka mua o ka lepili i loaʻa ka huaʻai D.

I ka ʻoiaʻiʻo, ʻaneʻane pau nā waiū o ka bipi pasteurized, a me nā mana he nui o nā waiū ʻē aʻe, i hoʻohui ʻia ka huaola D. Koi ʻia e papa inoa ʻia ma ka lepili mea hoʻohui akā ʻaʻole pono ma ke alo o ka carton.

He nui nā pono olakino nui a ka Vitamin D, a ʻo ka inu ʻana i ka waiū paʻa paʻa ʻo D kahi ala maʻalahi e kōkua e hoʻokō i kāu mau pono.

Nānā kēia ʻatikala i ke kumu o ka hoʻohui ʻana o ka waiū i ka wikamina D a no ke aha e maikaʻi ai ia iā ʻoe.

Pono ka Vitamin D

ʻO ka mea i koi ʻia i kēlā me kēia lā (DV) no ka wikamina D he 800 mau hui honua (IU), a i ʻole 20 mcg i kēlā me kēia lā no nā mākua a me nā keiki ma mua o 4 mau makahiki. No nā keiki 1-3, 600 IU a 15 mcg paha i kēlā me kēia lā (1).

Me ka ʻokoʻa o nā iʻa momona e like me ka salemona, nona ka 447 IU i kahi lawelawe he 3-auneke (85-gram), he kakaikahi loa nā meaʻai i nā kumu waiwai maikaʻi o ka lāʻau D. akā, hana ʻia ka hapa nui o ka huaora D i kou kino ke hōʻike ʻia kou ʻili. i ka lā (2).

ʻAʻole hālāwai ka poʻe he nui i nā ʻōlelo paipai no ka lāʻau D. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia hoʻokahi noi ʻana ʻaʻole pili ka 25% o nā Kanada i kā lākou pono ma o kaʻai wale nō ().

ʻO ka poʻe e noho ana i nā latitude ʻākau kahi e kaupalena ʻia ai ka lā i ka hoʻoilo, a ʻo nā mea hoʻi e hoʻolōʻihi ʻole i ka manawa i ka lā, loaʻa pinepine nā pae koko haʻahaʻa o ka huaola D (,).

ʻO nā kumu ʻē aʻe, e like me ka momona a i ʻole ka paona, ka hana ʻole ʻana o ke kino, a me ka hoʻololi ʻana i nā genetics, hiki iā ʻoe ke makaʻu i ka loaʻa ʻana o nā pae vitamin D haʻahaʻa ().

ʻO ka lawe ʻana i kahi pākuʻi a me ka hoʻohana ʻana i nā meaʻai paʻa e like me ka waiū D waiū nā ala maikaʻi e hoʻonui ai i kāu lawe ʻana a me nā kiʻekiʻe o ke koko o ka huaora D.

Loaʻa iā ʻoe ka wikamina D mai ka lā lā a me kāu papaʻai. Eia naʻe, ʻaʻole nui ka poʻe i loaʻa i ka nui i paipai ʻia mai kā lākou papaʻai. ʻO ka ʻai ʻana i nā meaʻai paʻa e like me ka waiū D hiki ke kōkua i ke pani ʻana i ka hakahaka.

No ke aha i hoʻohui ʻia ai ka waiū D?

I kekahi mau ʻāina, e like me Kanada a me Suedena, hoʻohui ʻia ka wikamina D i ka waiū o ka bipi e ke kānāwai. MaʻAmelika Hui Pū ʻIa, ʻaʻole ia i kauoha ʻia, akā ʻo ka hapa nui o nā mea hana waiū e hoʻohui manawaleʻa i ka wā o ka waiū ().

Ua hoʻohui ʻia i ka waiū o ka bipi mai nā makahiki 1930 i ka wā i hoʻokō ʻia ai ka hana ma ke ʻano he olakino olakino lehulehu e hoʻēmi i nā rickets, i kumu e ulu maikaʻi ʻole ai ka iwi a me nā deformities i nā keiki ().

ʻOiai ʻaʻohe loaʻa ka waiū D i ka waiū, he kumu maikaʻi ia o ka puna. Hana maikaʻi pū kēia mau meaola ʻelua, ʻoiai ke kōkua nei ka huaola D i ka lawe ʻana o ka calcium i loko o kou mau iwi, no laila e kōkua ana e hoʻoikaika iā lākou.

ʻO ka hui pū ʻana o ka puna a me ka wikamina D kōkua pū ia e pale a mālama i ka osteomalacia, a i ʻole nā ​​iwi palupalu, e pili pū me nā rickets a hiki ke hoʻopili i nā mākua (,).

Hāʻawi ka Food and Drug Administration (FDA) i nā mea hana e hoʻohui i 84 IU no 3.5 auneke (100 gram) o ka huaora D3 i ka waiū o nā bipi a me nā mea hoʻololi waiū i hoʻokumu ʻia ().

ʻO ka inu ʻana i ka waiū D ka wai e hoʻonui i ka nui o nā huaora D e loaʻa a hoʻomaikaʻi i nā pae o ka huaora D i loko o ke koko ().

ʻO nā noiʻi ma Pinilana, kahi i koi ʻia ai ka waiū vitamin D mai ka makahiki 2003, ua ʻike ʻia he 91% o nā mea inu waiū i loaʻa nā pae huaola D ma luna a i ʻole 20 ng / ml, i manaʻo ʻia ua lawa e like me ka Institute of Medicine (,).

Ma mua o ke kānāwai paʻa, 44% wale nō i loaʻa nā pae vitamin D maikaʻi loa, ().

Hoʻonui ʻia ka waiū Vitamin D me ka wikamina D i ka hana ʻana. Hoʻohui ʻia kēia wikamina no ka mea hana ia me ka puna i ka waiū e hoʻoikaika i kou mau iwi. ʻO ka inu ʻana i ka waiū D hiki i ka waiū D ke kōkua i ka hoʻonui ʻana i kāu pae vitamin D.

Nā pono o Wikamina D

ʻO ka inu ʻana i ka waiū i loko o ka puna a me ka huaola D e koi ʻia ma ke ʻano he ala e hoʻoikaika ai i kou mau iwi a pale i nā rickets a me ka osteomalacia ().

Eia nō naʻe, ʻaʻole hōʻike nā noiʻi nui e kōkua ia i ka pale ʻana i ka osteoporosis, ka mea i hōʻike ʻia e ka lahilahi o nā iwi, a i ʻole nā ​​haʻi iwi i nā mākua (,).

Eia nō naʻe, pili ka loaʻa ʻana o nā kiʻekiʻe o ka wikamina D i nā pono olakino koʻikoʻi - a hoʻonui lākou i ka maikaʻi o ka olakino iwi.

Pono ʻia ka wikamina D no ka ulu pono ʻana o ke kikowaena, ke aʻalolo a me ka hana o nā mākala, a me kahi ʻōnaehana pale ola olakino. Pēlā nō ia e kōkua ai i ka hoʻoliʻiliʻi, i manaʻo ʻia e kōkua i nā kūlana e like me ka maʻi puʻuwai, ka maʻi diabetes, nā maʻi autoimmune, a me ka maʻi ʻaʻai (2).

Hoʻohālikelike nā haʻawina i hoʻohālikelike i nā pae vitamin D me ka pilikia o ka maʻi i ka pili ʻana o ka pae haʻahaʻa o ke kō i ka hopena kiʻekiʻe o nā maʻi maʻi maʻamau, ʻoiai ka loaʻa ʻana o nā pae kūpono a kiʻekiʻe paha i hopena i kahi makaʻu haʻahaʻa ().

Hiki ke hōʻemi i ka maʻi maʻi puʻuwai

ʻO kahi kumu pilikia nui no ka maʻi puʻuwai kahi pūpū o nā kūlana i kapa ʻia ʻo ka metabolic syndrome. Hoʻopili pū ia i ke koko kiʻekiʻe, ke kūpaʻa ʻana o ka insulin, ka nui o nā ʻōpū o ka ʻōpū, nā triglyceride kiʻekiʻe, a me ka kolamu HDL (maikaʻi) maikaʻi.

ʻO ka poʻe i loaʻa ka pae kiʻekiʻe o ka wikamina D e loaʻa i ka maʻi metabolic maʻi liʻiliʻi a me ka haʻahaʻa o ka maʻi puʻuwai ().

Hoʻohui ʻia, pili nā pae kiʻekiʻe o ka wikamina D i nā kīʻaha koko olakino ().

Ua ʻike ʻia kahi noiʻi ma kahi o ka 10,000 mau kānaka i ka poʻe i loaʻa ka nui o ka wikamina D mai nā mea hoʻopili a i ʻole ka papaʻai - me ka waiū paʻa - ua kiʻekiʻe ke kiʻekiʻe o ke koko i ka vitamina, ʻoi aku ka paʻakikī o ko lākou mau aʻa, a hoʻohaʻahaʻa i ke koko, triglyceride, a me nā pae kolesterol ().

Hiki ke hōʻemi i ka maka maʻi ʻaʻai

Ma muli o ke kuleana nui o ka wikamina D i ka mahele o ke kino olakino, hoʻomohala ʻana, a me ka ulu ʻana, ua manaʻo ʻia he mea nui paha ia e pale aku ai i ka ulu ʻana o nā hunaola maʻi ʻaʻai.

ʻO ka noiʻi i nānā i nā pae vitamona D a me ka hopena o ka maʻi ʻaʻai ma 2,300 mau wahine ma mua o 55 mau makahiki i ʻike ʻia ua pili nā kiʻekiʻe o ke koko ma mua o 40 ng / ml me kahi 67% haʻahaʻa o nā ʻano maʻi ʻaʻai ().

Eia kekahi, ua loaʻa i nā ʻepekema Austraalia i ukali i nā mākua 3,800 no 20 mau makahiki i ka pono like no ka umauma a me ka maʻi ʻaʻai kolona, ​​akā ʻaʻole nā ​​ʻano maʻi ʻaʻai āpau.

ʻOiai ua nānā wale kēia mau noiʻi i nā pae vitamona D a ʻaʻole pehea i loaʻa ai ka vitamina, kahi loiloi o nā noiʻi e noiʻi ana i ka pilina ma waena o ka waiū waiū a me ka maʻi ʻaʻai i pale ʻia i ka colorectal, bladder, ʻōpū, a me ka maʻi ʻaʻai umauma ().

ʻO ka Vitamin D a me nā maʻi autoimmune

ʻIke pinepine ʻia nā pae vitamin D haʻahaʻa i nā mea me nā maʻi autoimmune, e like me: ()

• Thyroiditis o Hashimoto
• rumatika
• sclerosis maha
• ʻōnaehana lupus ʻōnaehana
• ʻano diabetes 1
• psoriasis
• Maʻi ʻo Crohn

Maopopo ʻole inā hoʻohaʻahaʻa nā pae haʻahaʻa a i ʻole nā ​​hopena o ka maʻi autoimmune, akā manaʻo kekahi mau noiʻi e loaʻa ana ka nui o ka wikamina D i kāu papaʻai hiki ke pale aku a mālama i kēia mau ʻano.

ʻO ka mea hoihoi, kekahi mau noiʻi e pili ana i ka maʻi diabetes type 1 ke hōʻike nei i nā keiki i loaʻa ka nui o ka huaora D i ka wā mua o ke ola i kahi haʻahaʻa haʻahaʻa o kēia ʻano ().

Hoʻohui ʻia, ʻo ka lawe ʻana i nā kaha kōmike o ka wikamina D i hōʻike ʻia e hoʻomaikaʻi ai i nā ʻōuli a hoʻolohi i ka holo ʻana o kekahi mau maʻi autoimmune e like me ka psoriasis, sclerosis maha, rheumatoid arthritis, a me ka maʻi thyroid autoimmune (,,).

Ma waho o ke kōkua ʻana i ka mālama ʻana i ka olakino iwi, nui nā kuleana koʻikoʻi o ka vitamina D i kou kino. ʻO ka loaʻa ʻana o ka wikamina D mai ka waiū paʻa a i ʻole nā ​​kumuwaiwai ʻē aʻe hiki ke kōkua i ka hōʻemi ʻana i kāu makaʻu o ka maʻi puʻuwai, maʻi ʻaʻai, a me nā maʻi autoimmune.

Ka nui o ka wikamina D i ka waiū

No ka hapa nui, ʻo nā waiū waiū a me nā mea kanu i hoʻopaʻa ʻia me ka huaola D i loaʻa nā pae like o ka wikamina.

Ma lalo iho nei nā nui o ka wikamina D i kahi kīʻaha 1 (237-ml) o nā ʻano ʻano waiū (,,,,,,,,):

• waiū holoʻokoʻa (paʻa): 98 IU, 24% o ka DV
• 2% waiū (paʻa): 105 IU, 26% o ka DV
• 1% waiū (paʻa): 98 IU, 25% o ka DV
• waiū nonfat (hoʻoikaika ʻia): 100 IU, 25% o ka DV
• waiu bipi maka: nā helu kau, 0% o ka DV
• waiū kanaka: 10 IU, 2% o ka DV
• waiū kao: 29 IU, 7% o ka DV
• waiū soy (paʻa): 107 IU, 25% o ka DV
• waiū ʻalemona (paʻa ʻia): 98 IU, 25% o ka DV
• waiu koho ʻokoʻa: 0 IU, 0% o ka DV

ʻO ka waiū ʻaʻole paʻa ʻia me ka huaola D, a me ka waiū umauma kanaka, haʻahaʻa loa i ka wikamina, no laila ʻo ka poʻe e inu i kēia mau waiū maikaʻi ʻole e hoʻāʻo e loaʻa kā lākou wikamina D mai ka iʻa aila a i ʻole ka waihona.

ʻO ka makaʻu o ka loaʻa ʻana o ka wikamina D mai ka waiū paʻa he haʻahaʻa loa.

Hana ʻia ka hoʻoweliweli Vitamin D ke loaʻa ʻoi aku ma mua o 150 ng / ml o nā mea momona i loko o kou koko, i hana wale ʻia i ka poʻe i lawe i nā kaha kiʻekiʻe o ka wikamina D i loko o nā mea kōkua i loko o kahi manawa lōʻihi me ka nānā ʻole ʻia o nā pae o ke koko ().

Hoʻoikaika ʻia ka waiū waiu a pau i hana ʻia a me nā waiū ʻē aʻe me kahi 100 IU o ka wikamina D no kēlā me kēia lawelawe. ʻAʻohe mea i hoʻohui ʻia i ka waiū maka, no laila haʻahaʻa loa ia i ka lāʻau D.

Ke laina lalo

ʻOiai ʻaʻole ka papa inoa o nā mea hana waiū ma ka lepili mua, kokoke i ka waiwai o ka waiū waiū i hana ʻia me ka huaola D.

MaʻAmelika Hui Pū ʻIa, ʻaʻole ia he koi e hoʻohui iā ia i ka waiū, akā ʻo ka hapa nui o nā mea hana e hoʻohui ma kahi o 100 IU o ka wikamina D i kēlā me kēia 1-ʻāpana (237-ml) lawelawe. Kauoha kekahi mau ʻāina e like me Kanada e hoʻoikaika ʻia ka waiū.

Hiki i ka inu ʻana i ka wikamina D ke kōkua i ka hoʻonui ʻana i kāu pae o ka wikamina, he mea nui ia no ka olakino iwi.Hoʻohui, hōʻemi paha ia i kou makaʻi o ka maʻi mau, e like me ka maʻi puʻuwai, maʻi ʻaʻai, a me nā kūlana autoimmune.