ʻO ka Vitamin D he huaʻaila momona ia e pono ai ka mālama ola a mālama mau i nā iwi ikaika. Wahiʻiaʻo ia ka "lāmaʻama lālā," ke hoʻokumuʻia ka hua'ōlelo D i ka wā eʻikeʻia ai kaʻili i nā kukui ultraviolet lā aʻikeʻia ma nā pāʻina hānai a me kekahi mau meaʻai.
ʻAno Overview
Aiaʻeluaʻano nui o ka huaʻaina D i loko o nā kānaka. ʻO ka Vitamin D3 (cholecalciferol) keʻano i hanaʻia i loko o ke kino no ka paneʻana i nā kukui ultraviolet B lā.
ʻO ka Vitamin D2 (ergocalciferol) kahi synthesiʻia i nā mea kanu. Pono e hoʻololiʻia nāʻanoʻelua i loko o ke ake a me nā puʻupaʻa i ka puka hana, 1,25 dihydroxyvitamin D, e hoʻohanaʻia i loko o ke kino.
Nā Huakaʻi Ola
ʻO ka hana nui o ka huaʻami Dʻo ia ke kōkua i ke kino e hoʻopili i ka mea nui a me nā phosphorus i ka'ōpū liʻiliʻi. Pono ka koʻi e kākoʻo i ka mineralization o ka iwi, hana pūnaewele, a me ka nerve kūpono a me ka hana musopa.
Hiki i nā kānaka i loaʻa ka lāʻau D D DA ke hoʻoulu i nā iwi palupalu, nāwaliwali, a me nā iwi palupalu, kahi kūlana i kapaʻia he mau hōʻoki i nā keiki a me ka osteomalacia i nā mākua. Hoʻolakoʻia ka Vitamin D e nā kaulike o keʻano nui no kona kūlana i ke kauʻana i ka pa'ūkī a me nā'ōpona a no ka ola o ka iwi. Eia kekahi, he nui nā wahi hoʻolaha o kaʻike huaola D ma mua o nā maʻi iwi.
1) Health Health
Wahi a ke aʻoʻana o ka Health Professional,ʻo ka helu i nā koko o ka lāʻauʻona D i kahi kokoke i 50,000 mau kānaka olakino a hahai iā lākou no nā makahiki he 10,ʻo nā kānaka i loaʻa he mau huaʻahu D me ka manawaʻelua e hiki ke loaʻa ka puʻupū puʻuwai e like me ke kāne nā huaʻai D aʻo ka lāʻau.
ʻO ka hōʻailona me 1,000 IU o nā hua malo D, aiʻole ka nui o ka lāʻau vitamin D, hiki ke emi iki ka maʻi o nā maʻi a me nā pilikia.
2) Cancer
Ma muli o nā haʻawina hoʻolālā a me nā haʻawina papahana mua, hiki ke hoʻohuiʻia ke kīpona D aʻoi aku a me ka nohoʻana o ka mea konipomi a me ke kūlana o ke kanalē (akā,ʻo ka maʻi maʻamau),ʻoiai he paʻakikī e hoʻokaʻawale i ka hopena o nā meaʻelua no keʻano o ka lāʻau D. .
Wahi a kekahiʻano hoʻopuka helu i paʻiʻia ma ka American Journal of Preventative Medicine ,ʻo ka poʻe iʻoi loa ka nui o ka huaora D i emi iho i ka 50% o ka loaʻaʻana o ka maʻi kanalula.
ʻO kahi makahikiʻehā i paʻiʻia i ka makahiki 2007 ua nānāʻia ka hoʻohanaʻana i ka calcium (1,400-1,500mg i kēlā me kēia lā), kaʻaila D3 (1,100IU i kēlā me kēia lā) aiʻole kahi placebo i 1,179 mau wāhine ma 55.ʻO nā wāhine i lawe i ka mea konipona a me ka hua malo D ua emi iki ka pilikia ua hui pūʻia nāʻano o ke kanulau a pau, a me nā wāhine me ka nui o ka lāʻau vitamin D i ka hoʻomakaʻana o ka haʻawina. ʻAʻole nā haʻawina a pau i kūpono loa, e like me ka noiʻana o ka Women's Health Initiative i ka makahiki 2006,ʻaʻole i loaʻa i ka poʻe i lawe i ka waiʻahu D (loaʻa ka nui o ka waiāʻau D, ma 400IU i kēlā lā).
3) Nānā a me ke Kai
ʻO ka maʻi pupule ka mea i loaʻa i ka maʻi nui i nā malama hoʻoilo, kahi i alakaʻi ai kekahi poʻe noiʻi e hoʻohālikelike i ka pākiko e pili ana i nā nui o ka lāʻau D. ʻO nā wānana D Vitamin D nā haʻahaʻa loa i ka hoʻoilo. Eia kekahi, uaʻike nā haʻawina hoʻolālā eʻikeʻia ka nui o nā maʻi i loaʻa i ka lāʻau vitamin D a iʻole ka hōʻikeʻana i kahi maʻi maʻi maʻamau aʻoi aku paha i ka maʻi hou.
ʻO kahi haʻawina i paʻiʻia ma ka American Journal of Clinical Nutrition ka mea i nānā i ka hoʻohanaʻana i nā huaʻo D (1,200 mau lā) a kahi kahibo paha ma kahi kokoke i 340 mau keiki i nā malama hoʻoilo.
Ma hope oʻehā malama, uaʻike nā kānakaʻepekemaʻo ka nui o keʻano o ka maʻi diana A he 40% ka emi iho ma mua o ka hui placebo, me ka hapa nuiʻole o nā pākēnahe B type B.
4) Loss Kaumaha
ʻO kaʻike i ka huaʻona D no ka poʻe māmā a me ka paʻakai. Wahi a kekahi papahana i paʻiʻia ma Nutrition Journal , 25mcg i kēlā lā i kēia lā o ka huaʻaila D no nā hebedoma 12 i ka nui a me nā wahineʻeleʻele i hoʻokomoʻia i ka emiʻana o ka paʻakikī paʻakikī e like me ka poʻe e lawe kahibo.
Aʻo ka makahiki 2013 i ka noiʻiʻana i ka Nutrition Clinical ka hua'ōlelo 4000IU o nā lālā o ka lāʻauʻo Dine D i nā lā a pau no ka holoʻana i nā hebedoma 12 aʻaʻole i loaʻa i nā loli nui i ka waihona momona i loko o ka poʻe lawe i ka lāʻauʻo D.
Nā hoʻohana hou
- ʻO ka pale a me ka mālamaʻana i ka osteoporosis
- ʻO ka moʻo'ōlelo nui
- Hoʻoponopono paʻakīpī a me ka paleʻana i nā maʻi maʻi
- Fibromyalgia
- ʻO keʻano o ka'ilika me psoriasis,ʻene, a me ka eczema
- 'Oluʻi, haʻahaʻa haʻahaʻa
- Pain (e like me kaʻeha hope , kaʻili o ke kuli , ke neuropathy)
- Nā pilikia o ke kino e like me ke kaumaha, ka maʻi kaumaha o ka wā
- Nā maʻi'ōpili likeʻole me ka maʻi hīkī, nā maʻi o ka rumatika, ka maʻi o Crohn, ulitisrative colitis
- ʻO kou maʻi a me ka maʻi hōki
ʻO ka Vitamin D i nā Meaʻai a me nā Piʻi
ʻO ka kumu nui o ka huaʻaina D e hele mai ana i ka lā. Ke aʻoʻia nei ka American Academy of Dermatology e loaʻa ana iā lākou ka huaʻona D mai nā meaʻai a me nā mea hoʻopihapiha ma mua o ka hoʻouluʻana o UV, no ka hopena o ka maʻi kanikau o ka maʻi.
ʻO nā meaʻai waiwai D vitamin D kekahi mauʻano iʻa momona, e like me ka mea hera, ke keokeo, ka iʻa, ka tuna, a me ka sardines. Hiki i nā'ōpūʻo D., kahi, a me ka pipi i nā hua liʻiliʻi D. Loaʻa nā'ōpū i kekahi mau huaʻaina D, me nā halo iʻikeʻia i ka lama ultraviolet iʻoi aʻe ma ka huaʻi D. D.
ʻOiai he mau meaʻai wale nō e loaʻa pono ai ka huaora D,ʻo ka nui o nā meaʻai maʻamau e hana pinepineʻia me ka huaʻaina D e like me ka waiū, ka meaʻai kakahiaka, ka waiūmaʻi, ka waiiki raiki (a me nā milks'ē aʻe), ka waina, ka alani, a me ka margarine.
Hoʻolakoʻia nā mea'enela Vitamin D e like me nā capsules, nā'āpala, wai, a me nā papa maʻalahi. Lilo pūʻia kaʻaila heʻono i ka hoʻohanaʻia. ʻO ka Vitamin D i loko o nā mea hoʻopiha a iʻole nā meaʻai i hoʻonuiʻia paha, he huahua D2 a me D3. ʻO ka Vitamin D3 (cholecalciferol) kahiʻano kūpono i kūpono no ka hoʻohana ponoʻana i ke kino. Ma waho aʻe o nā pāʻani mono, multivitamins a me ka hoʻopihapiha calcium e hāʻawi i ka huaʻa D, akā e like ka nui o ka nui a he mea nui e heluhelu i nā lepili.
Pono nā kānaka e hahai i ka meaʻai a me kaʻaiʻole paha i ke kumu o ka huaʻaina D i nā meaʻai a me nā mea hoʻokūpaʻa; ʻoiaiʻo ka huaʻai D3 keʻano nuiʻia e like me keʻano o ka hoʻohanaʻiaʻana,ʻo ka huaʻa D3 he meaʻono loa ia mai nā holoholona (ʻo ka hulu hipa wale nō)ʻoiaiʻo ka huaʻai D2 e hele mai ana mai nā kumu lāʻau. ʻO kaʻene Vitamin D paha kahi i loko o ka gelatin.
Hōʻoiaʻo Intake
MaʻAmelika Huipūʻia,ʻo nā'ōlelo aʻo a ke Kauka Lapaʻau no kaʻaiʻana o ka waiāʻau D , i hoʻokuʻuʻia i ka makahiki 1997, penei:
- Ka hānauʻana i 50 makahiki - 200 IU (5 mcg)
- Ma waena o 51 a 70 mau makahiki - 400 IU (10 mcg)
- Ma luna o 71 makahiki - 600 IU (15 mcg)
- Nā wāhine hānai a hānai - 200 IU (5 mcg)
ʻOi aku ka nui o nā kikowaena D i ka kiʻekiʻe, akā naʻe, me ka 1,000 a 2,000 IU (25-50mcg) i'ōleloʻia no nā mākua. Ke piʻi nei ka loiloi nui e hoʻomaopopo houʻia nā waihona no kaʻikeʻana, ma muli o ka hoʻonuiʻana i kaʻike o ka nele o ka lāʻau D 4 a ma muli o ka noiʻiʻana i ka hana nui o ka huaʻaina D i ka paleʻana i nā maʻi lehulehu.
Ma muli o ka nui o nā kumu puna wai D,ʻo ke ala maikaʻi loa e ana i ka lālā D vitamin D no ka loaʻaʻana o ka laulā o kekahi i ka hoʻohālikelikeʻana i ke koko no kahiʻano i kapaʻiaʻo 25-hydroxyvitamin D. Ma keʻano laulā, nā hua'auama D ma lalo o 30nmol / L (12 p / mL) he haʻahaʻa loa no ka ola o ka iwi a me ke olakino. ʻO ka lālā D A me ka pāpona he 50 nmol / L a iʻole paha i lawa no ka mea nui, akā he kiʻekiʻe loa ka nui o nā māmā D ma luna o 125 nmol / L (50 mau / mL).
ʻO ka palenaʻoiaʻiʻo o ka meaʻai D he 1000-1,500 IU / lā no nā kamaliʻi, 2,500-3,000 IU no nā keiki 1-8 makahiki, a he 4,000 IU / lā no nā keiki 9 a me nā mākua, nā mākua, nā wāhine hāpai a me nā wāhine hānai.
ʻO nā kumu'elepa no ka Hua'ōlelo D Maʻemaʻe
- ʻO nā kānaka me kaʻikeʻole o ka lā
ʻO ka nui o ka huaʻaina D i hanaʻia mai kaʻikeʻana i ka lā e pili ana i ka wā a me ka latitude. Ma keʻano maʻamau, ma nā kūlanakauhale o ka'ākau e like me Boston a me New York,ʻaʻole lawa nā kukui UVB e hoʻonui i ka lāʻauʻaila D i ka hāʻuleʻana a me nā mahina hoʻomaha.ʻO nā poʻe noho home, nā wāhine eʻaʻahu ana i nāʻaʻahu a me nā pale poʻo no nā kumu hoʻomana, a me nā kānaka hikiʻole i nā hana a iʻole nā hola hana ke hikiʻole i kaʻikeʻana i ka lā ka loaʻaʻole o ka nui o ka huaʻo D mai ka lā. - Ka poʻe nāna e hoʻohana i ka sunscreen
ʻO ka hoʻohanaʻana i ka sunscreen ka mea e pale ai i ke kūkuluʻana i ka lāʻauʻoiaʻiʻo D. ʻO kahi palekana me SPF o ka 8, he nui i loaʻa i ka nui o nā mea hoʻomaʻemaʻe i kēlā me kēia lā, hiki ke emi loa i ka hoʻemiʻana i ka lāʻauʻo D. Ma kahi o hoʻokahi noiʻi noiʻi, kokoke i ka hapalua o nā kānaka ma Springfield, Illinois, ka poʻe i hana mau i ka pale umauma i ka wā i waho i ka loaʻaʻole o ka lāʻau D. - ʻO nā kānaka me ka momona nui o kaʻili
ʻO ka poʻe me kaʻeleʻeleʻeleʻele, he melanin ka nui,ʻo ka puaʻa e hāʻawi i kaʻili i konaʻili. Hoʻopuka ka Melanin i nā lāweo UV, ka mea e ho'ēmi ai i ka ikaika o kaʻili e hua i ka hua'amaila D. I ka nui o ka puaʻa i loko o kaʻili o kahi kanaka,ʻo kaʻoi aku ka nui o kaʻaiʻana i ka huaʻona D. - ʻO nāʻelemakule
ʻO ka poʻeʻelemakule ka nui o ka loaʻaʻole o ka huaʻo D + D, no ka mea, ua emi loa ka hikiʻana i ka huaʻona D i ka makahiki. ʻO kaʻoiaʻiʻo, ua loaʻa ka nui o ka huaʻo D i nā poʻe kahiko i 30% o nā kūlana i loaʻa i ka poʻe'ōpio. Ua manaʻoʻia heʻoi aku ka nui o ka lālā D. Hoʻokahiʻike i loaʻa i Boston ma ka hopena o ke kauwela, 30% o keʻokeʻo, 42% o nā Hispanics, a me 84% o nāʻAmelika-ʻAmelika i loaʻa ka loaʻaʻole o ka lāʻau D.
- ʻO nā kānaka i hikiʻole keʻae i ka momona (ka momonapona momona)
Pono i ka Vitamin D kahi mea momona i mea e hoʻomomo ai i ka'ōpū liʻiliʻi. ʻO nā kānaka me nā kūlana e hoʻonāʻia ai ka maʻi palbsorption, e like me ka cystic fibrosis, maʻi celiac, ka maʻi o Crohn, ka maʻi Pīpī, a me nā maʻi lolo, eʻoi aʻe ka nui o ka lāʻau D. ʻAʻole hiki i nā poʻe me ke kīkī akī hiki ke hoʻololi i ka waiʻona D i konaʻano hana. - Kūleʻa ka poʻe
- ʻO nā keiki hānai wale i ka umauma
ʻAʻole hiki ke hoʻokōʻia nā mea Vitamin D no nā keiki pēpē e ka waiū o ke kanaka. E loiloi i kāu pediatric ma mua o ka hoʻohanaʻana i nā kāpikūʻai D i nā keiki.
Kāpena
ʻO ka Vitamin D he huaʻaila momona. ʻO keʻano kēia, inā e hoʻonuiʻia i ka hana, hiki iā ia ke kūkulu i loko o ke kino a hōʻeha i nā maʻiʻawaʻawa, ma keʻanoʻole i ka mau huaora C a me nā hua hua'ūpona'ē aʻe. Ma muli o ka lohi o ka hana, hiki ke mālama i nā mahina a iʻole mau makahiki ma mua o ka loaʻaʻana o nā meaʻawaʻawa.
Hiki i ka nui o ka meaʻai D ke hopena i ka nui o ke kahe i loko o ke koko (hypercalcemia), e hiki ai i ka waihoʻana i ka wai calcium i nā meaʻoluʻolu e like me ka maʻi a me ka puʻuwai, ka hilahila, ka hana'ekene, pōhaku'ākau, kausea, luaʻi, constipation, , a me kaʻaiʻilihune.
ʻO ka hui pūʻana o ka lāʻau D a me ka konupomiʻaʻole pono e laweʻia me nā diurepia thiazide no ka mea e hiki ai ke alakaʻi i ka nui o keʻano calcium i ke kino. ʻAʻole e pono nā kānaka e lawe i nā meaʻawaʻawa calcium-ʻole i ka meaʻona D a me ka calcium, keʻole ma lalo o ka nānāʻana o ke kauka, no ka mea he pilikia ia i ka hopena o ka lāʻau.
ʻO nā lāʻau lapaʻau a me ka rifampin (no ka maʻi o ka maʻi) hiki ke hoʻemi i nā helu o ka lāʻau vitamin D.
ʻO nā kānaka me ka haʻahaʻa palathyroidʻoi aku paha ke kiʻekiʻe o ka nui o ka nui o ka nui o keʻano o ka nui o ke koko i ka wā e lawe ana i ka hua malo D.
Hiki i nā mea hoʻohālikelike, nā laxatives, a me nā kālepa cholesterol-downering e hoʻemi i ka nui o ka hua malo D i hiki i kou kino ke komo. Ponoʻia, laweʻia ka huaʻaina D i nā hola he mau ma mua a ma hope paha o ka hoʻohanaʻana i kēia mau lāʻau lapaʻau.
E hoʻomanaʻo hoʻi i ka hoʻokumuʻoleʻia o ka palekana o nā mea e komo ana i loko o nā wāhine hāpai, nā mākua hānai, nā keiki, a me nā mea maʻi. Hiki iāʻoe ke loaʻa nā'ōlelo kōkua ma ka hoʻohanaʻana i nā mea hoʻopihapiha, akā ināʻoe e noʻonoʻo ana i ka hoʻohanaʻana i nā meaʻai o ka hua'ōlelo D, e kamaʻilio mua me kāu mea mālama mua. ʻO ke ola pono'īʻana i kahi kūlana a palekana a hōʻole paha i ke kūlana maʻamau i nā hopena maikaʻi paha.
> Kālā:
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