Nā meaʻai e waiwai i ka wikamina D

Nā meaʻai e waiwai i ka wikamina D

I kēia lā nui nā poʻe me ka nele nui o ka wikamina D a maopopo iā mākou kēia ʻano hemahema he mea nui ia i ko mākou kino. Me ka hōʻea ʻana o ka hoʻoilo, nele o ka lā a me nā mahana haʻahaʻa e loaʻa ai iā mākou kēia hemahema o ka wikamina.

Aia nā meaʻai olakino maikaʻi loa e hāʻawi iā mākou i kēia wikamina nui. E hoʻopau iā lākou i nā manawa he nui i ka lā ke hōʻoluʻolu nei iā mākou no kāna hemahema a kōkua iā mākou e hōʻemi nā maʻi hanu a i 50 pakeneka. Aia kekahi hua e like me ka ʻalani i piha i kēia wikamina momona a hiki ke maʻalahi ʻia i ke ʻano o ka wai i kēlā me kēia lā a no ka ʻaina kakahiaka.

He aha nā pono o ka wikamina D?

Pono kēia mea no ke kino, kōkua ia e ʻoi aku ka maikaʻi ka neʻe ma waena o nā iwi a me nā mākala, a ʻae pū i kahi digestion ʻoi loa o ka calcium, ʻoiai kōkua ia i ke kino i assimilate i kēia wikamina ʻoi aku ka maikaʻi.

ʻAʻole ʻike ʻia inā nā lani kapu i hoʻopaʻa i nā kapu a me nā paʻa. ka nele o kēia wikamina I kanaka. ʻAʻole nō i ʻike ʻia inā ke ʻano o ke ʻano o ke au hou a koʻikoʻi hoʻi e kumu mai iā mākou e lawa ʻole ka wikamina D e pono ai i ko mākou kino. ʻO kāu hāʻawi maikaʻi Kākoʻo i ka ʻōnaehana paleʻoniʻoni a kōkua i ka hakakā ʻana i nā virus a me nā koʻohune e pono ai i ulu ʻole ia ʻosteoporosis.

Ehia mau wikamina D e pono ai i ko mākou kino?

Wikamina D he mea kōkua pono no nā poʻe āpau, me nā poʻe hāpai a me nā mea me nā ʻeleʻele o ka ʻili. E hana i kahi papaʻai piha o kēia mea koi lawe i nā mea hoʻohui o 10 mg i kēlā me kēia lā i nā mahina me nā hola liʻiliʻi o ka lā.

Hiki i ka nele nui o ka wikamina D ke kumu ʻaʻohe mineralization iwi a pololei. Hoʻokumu kona lahilahi i ka osteomalacia i nā mākua a me nā rikeke i nā keiki. ʻO ka nele o kēia hemahema akā ʻoi aku ka koʻikoʻi i kēia manawa e hana i nā maʻi hanu e like me kā mākou i nānā ai a nā iwi a me nā niho.

Nā meaʻai e waiwai i ka wikamina D He kumu maikaʻi lākou e hiki ai ke hoʻopau iā lākou a hāʻawi i ka nui e pono ai i ko mākou kino. Akā ʻoi aku ka nui o ka hōʻike ʻana i ka lā, ʻoiai hopu ʻia i 85% o nā pae o kēia wikamina e hele mai ka lā o ka lā. Mahalo i kēia lawe ʻana i ke kino, hoʻololi ʻia i ke ake a me nā puʻupaʻa e hana i kēia hōmona hana.

Nā meaʻai e waiwai i ka wikamina D

He kanaka ma mua o 18 mau makahiki pono ʻoe i kahi hoʻokomo o 800 IU / lā, ʻoiai aia kekahi e koi i 1.500-2.000 IU / lā no nā hihia kūikawā a i ʻole ke ʻelemakule o kekahi. I nā keiki ma lalo o 18 mau makahiki, ka mea i paipai ʻia 600 IU / lā hiki ke hoʻonui ʻia a hiki i ka 1.000 IU / lā i nā hihia kūikawā.

Inā hemahema ʻoe i kēia wikamina, kauoha paha kāu kauka i kekahi mau mea hoʻopili i kēlā me kēia lā a i ʻole i kekahi mau hihia e lawe i hoʻokahi capsule i ka mahina. Loaʻa i kēia mau capsule nā ​​kiʻekiʻe kiʻekiʻe o kēia wikamina, o 20.000-30.000 IU a hiki i 50.000 IU. ʻO kona kiʻekiʻe kiʻekiʻe e mālama i ke kino i ka wikamina i ke akepaʻa no ke kino huli iā ia ma kahi o ka manawa a ke pono ʻoe.

Nā meaʻai e waiwai i ka wikamina D

ʻO nā meaʻai waiwai i ka wikamina D kahi kumu waiwai nui e hiki ai ke loaʻa i kēia lāʻau, akā ʻike mākou ia ʻo ke kū lā ka ala ʻoi loa e hiki ai ke hoʻouluulu i kēia kōkua nui. ʻO nā meaʻai maikaʻi loa:

Iʻa polū

He iʻa polū a momona lākou. ʻO nā mea kū i waho ka nui salmon, sardines, tuna a me mackerel me kāna hāʻawi nui o ka wikamina D, protein a me ka Omega 3. He kaumaha nui hoʻi kāna huaʻai A, B a me D, o nā minelala a me iodine. ʻO ka ʻai ʻana he 80 wale nō kālani tuna e lawa no kēlā mea kōkua e pono ai.

Nā meaʻai e waiwai i ka wikamina D

ʻAne wai

ʻO nā alani kekahi kumu waiwai ʻē aʻe o ka wikamina D. Hāʻawi kahi aniani 200 ml iā mākou ma kahi o 140 IU a he meaʻai antioxidant maikaʻi loa ia e hāʻawi ana i ka lāʻau C, kahi booster maikaʻi loa no ka ʻōnaehana pale.

ʻO nā hua manu

Loaʻa kona kuko kiʻekiʻe loa ma ka yolk. He hua manu hoʻokahi ke hāʻawi nei i ka 13% o ka nui o kēlā me kēia lā paipai ʻia o kēia wikamina. Loaʻa iā ia kahi kumu maikaʻi o nā huaora A, E a me B12, nā minelala e like me ka selenium a he kumu maikaʻi ia no ke kūkulu ʻana i nā puʻupuʻu puʻupuʻu.

Nā meaʻai e waiwai i ka wikamina D

Waiu

Loaʻa i kahi kumu nui o kēia wikamina, aia nō ka waiū i hoʻolako ʻia me ka hoʻohui o kēia mea me ka calcium. ʻO kāu ʻai ʻana o 200 ml i kēia manawa hāʻawi iā 32% o ka pono o kēia wikamina no ke kino.

ʻO nā meaʻai koʻikoʻi ʻē aʻe ʻo ka akepaʻa pipi, nā fungus, ʻoiai me ka hāʻawi liʻiliʻi, ka aila cod ate a me nā pūpū. Hāʻawi pū ka aila Bacao ate i ka huaora A a me ka Omega 3 mau momona momona a hiki ke lawe ʻia i nā capsule. ʻO nā ʻōlio ka mea me ka hāʻawi nui loa a ukali ʻia e nā ʻoka, nā palaoa a me nā pāpaʻa.

Inā loaʻa kahi hemahema o kēia wikamina he mea nui ia e hoʻohui i kēia mau meaʻai i kāu papaʻai i kēlā me kēia pule, Hiki iā ʻoe ke kāwili i kekahi o lākou a hana i nā pā nani. He ʻōlelo aʻoaʻo e lawe i ʻelua mau iʻa iʻa ʻaila i ka pule a me ka nui he 3 a 5 mau hua i ka pule.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.