Pehea e sunbathe ai e hana hou i ka Vitamin D

Anter

• ʻO ka manawa kūpono loa e sunbathe
• He aha ka hana inā nele ʻoe i ka wikamina D

No ka hana palekana ʻana i ka wikamina D, pono ʻoe e sunbathe ma kahi o 15 mau minuke i ka lā, me ka hoʻohana ʻole ʻana i ka sunscreen. No kaʻiliʻeleʻele a ʻeleʻele paha, pono kēia manawa i 30 mau minuke i 1 hola i ka lā, no ka mea ʻo ka ʻeleʻele o ka ʻili, ʻoi aku ka paʻakikī o ka hana ʻana i ka lāʻau D.

Hoʻohui ʻia ka wikamina D i ka ʻili i ka pane ʻana i ka hōʻike ʻana i ka lā ultraviolet B lā (UVB) a ʻo ia ke kumu nui o kēia lāʻau no ke kino, ʻoiai nā meaʻai e waiwai ana i ka wikamina D, e like me ka iʻa a me ke akepaʻa, mai hoʻolako i ka mea e pono ai i kēlā me kēia lā ka nui o kēia wikamina. E ʻike i nā meaʻai āu e loaʻa ai ka wikamina D.

ʻO ka manawa kūpono loa e sunbathe

ʻO ka manawa kūpono loa e sunbathe a hana i ka wikamina D ke emi ka malu o ke kino ma mua o kona kiʻekiʻe ponoʻī, kahi hana maʻamau ma waena o 10am a 3pm. Eia nō naʻe, he mea nui e hōʻalo i ka hoʻolōʻihi ʻana i ka lā i nā manawa wela o ka lā, ma waena o ka hola 12 o ke awakea a me ka 3 pm, no ka pilikia o ka maʻi ʻaʻai. No laila, ʻoi aku ka maikaʻi o ka sunbathe ma waena o 10am a 12pm, i ka hoʻohaʻahaʻa e hōʻalo ai i ke ahi, keu hoʻi ma hope o 11am.

ʻO ka pae o ka wikamina D i hana ʻia e ke kanaka ma muli o nā kumu he nui, e like me ka ʻāina kahi e noho ai, ke kau, ke kala o ka ʻili, nā ʻano ʻai a me ke ʻano o nā lole e hoʻohana ai. No laila, i ka laulā, hōʻike ʻia kahi waiho ʻana ma kahi o 25% o ka ʻili o ke kino i ka lā, ʻo ia hoʻi ka hōʻike ʻana i nā lima a me nā wāwae i ka lā, ma kahi o 5 a 15 mau minuke i ka lā.

No ka hana pono ʻana i ka wikamina D, pono e sunbathe ma ka liʻiliʻi he 15 mau minuke no ka ʻili māmā a 30 mau minuke i 1 hola no ka ʻili ʻeleʻele. Pono e hana i ka sun suning i waho, me ka nui o ka ʻili ku waho a me ka ʻole o nā pale e like me nā puka aniani o ke kaʻa a i ʻole ka sunscreen, i hiki pono ai nā kukuna UVB i ka nui o ka ʻili i hiki.

Pono nā pēpē a me nā ʻelemakule e sunbathe i kēlā me kēia lā e pale i nā hemahema o ka wikamina D, akā pono e mālama nui ʻia me nā ʻelemākule, no ka mea, pono lākou ma 20 mau lā i ka lā e hana i nā huina kūpono o kēia wikamina.

He aha ka hana inā nele ʻoe i ka wikamina D

ʻO nā hopena nui o ka lawa ʻole o ka wikamina D:

• Nāwaliwali o nā iwi;
• ʻO Osteoporosis i nā mākua a me nā ʻelemākule;
• ʻO Osteomalacia i nā keiki;
• ʻEha ʻeha a me nāwaliwali;
• Hoʻoemi i ka calcium a me ka phosphore i ke koko;

Hoʻomaopopo ʻia ke kuhi o ka lawa ʻole o ka wikamina D ma o ka hoʻokolohua koko i kapa ʻia ʻo 25 (OH) D, kahi i ʻoi aku ai nā kumukūʻai maʻamau ma mua o 30 ng / ml. ʻIke i ka mea e hiki ke kumu o ka nele o ka wikamina D.

E nānā i ka wikiō aʻe a e ʻike i nā meaʻai e hāʻawi i ka hoʻonui ʻana o ka wikamina D: