ʻO ka Vitamin D he huaʻaila momona. Aia ma nāʻano likeʻoleʻehā: cholecalciferol, calcifediol, calcitriol, a me ergocalciferol.
Cholecalciferol: Ua kapaʻia kēiaʻanoʻo ka lāʻau D3, a hanaʻia mai ka cholesterol i loko o kou kino keʻikeʻia kouʻili i ka mālamalama uila. No ka hapanui o mākou,ʻoi aku i ka 5 a 30 mau minuke o ka lā eʻike ai iʻelua lā o kēlā me kēia pule e hoʻomaopopo i nā huaʻai D inā heʻano likeʻole ia ma muli o nā kūlana o ka manawa a me ka manawa o ka makahiki.
ʻAʻole hoʻohana maikaʻiʻo Cholecalciferol; pono iāʻoe ke hele i loko o kou koko i ke akepaʻa kahi i hoʻololiʻia ai i kahiʻano likeʻole o ka huaʻaʻau D i kapaʻia ka calcifediol.
Calcifediol: Ke kāpenaʻumi o ka lāʻauʻami D i kapaʻia he 25-hydroxyvitamin D a iʻole heluʻia. ʻO ia keʻano o ka lāʻauʻona D i maʻaʻia i nā ho'āʻo koko kahi e makemake ai kou kahu mālama e hoʻoholo i ka loaʻaʻana o nā maʻi o ka lāʻau D. Inā haʻahaʻa kou mau helu helu,ʻaʻole pahaʻoe e lawa ana i ka waiʻona D, hiki ke alakaʻi i ka palupalu a me ka nāwaliwali o kou mau iwi. I loko o nā keiki, ua kapaʻiaʻo ia he'olika a me nā mea makua, ua kapaʻia he osteomalacia. ʻO Osteomalacia ka hopena o ka osteoporosis.
Calcitriol: Hoʻopiliʻia kou mau puʻupuʻu a hoʻohuli i keʻano o ka meaola maʻamau o ka huaʻona D i kapaʻia he 1,25-hydroxyvitamin D, aiʻole calcitriol. ʻO kēiaʻanoʻano huaola D e hoʻonāuki i ka hoʻonomi kaomi a kōkua i ka paleʻana i nā kūlana koko.
He wahi nō hoʻi ia i ka uluʻana o ka ulu maʻamau a me ke aʻalolo a me ka hana ma'ū. Pono nō hoʻiʻo Calcitriol no kahiʻoihana olakino olakino a hiki ke kōkua i ka ho'ēmiʻana i ka hoʻona. Hoʻoponopono ke kino o kou kino i kāu mau koko o calcitriol, no laila,ʻaʻole ia he kūpono kūpono no ka ho'āʻoʻana a iʻole ke kauʻana i ka lāʻau D D.
ʻO kaʻoiaʻiʻo, e mau ka helu calcitriol i ka manawa maʻamau ka hoʻomakaʻana o ka hāʻuleʻana o nā helu calcifitiol.
ʻO Ergocalciferol: Vitamin D2, aiʻole ergocalciferol, i like me cholecalciferol, akāʻo ia keʻano o ka meaʻai D i synthesized i nā mea kanu. Hiki i kou naʻau ke hoʻololi i ka ergocalciferol i ka calcifediol. ʻAʻole ia i hoʻohuliʻia i ka heluhelu maikaʻiʻana e like me cholecalciferol, akāʻikeʻia he lawa no ka hoʻohanaʻana i mea hoʻouluʻai .
Kahihea ka huaʻai D Mai?
ʻAʻoleʻikeʻia ka Vitamin D ma nā meaʻai he nui keʻole lākou i hana paʻaʻia , e like me ka waiū, ka yogurt, ka waiū kulū a me nā hua'ōpōpō. Loaʻa ka nui o nā huaʻaina D i loko o nā iʻa iʻa a me ka ohua pī.
Hana kou kino i ka lāʻau D ināʻikeʻia kouʻili i nā kukui B (UVB) i ka lā. Ma kahi o 5 a 30 mau minuke o kaʻike i kaʻili ma kou mau maka, nā lima, ke kua, a me nā wāwae (me kaʻole o ka sunscreen)ʻelua manawa i kēlā me kēia hebedoma.
Akā, nuiʻole kaʻikeʻana i ka lā o ka pilikia o ka maʻi kanesa, no laila, ponoʻoe e hoʻohana i ka sunscreen ma hope o nā minuke he minuke i ka lā, i nā lā pōnele a iʻole nā kapuaʻi.
ʻO ka nui o ka hōʻailona ma muli o ka manawa o ka makahiki. Ma ka'ākau o ka'ākau, e ikaika nui nā kukui UVB ma nā mahina kauwela a me ka ikaikaʻole i nā mahina hoʻomaha. ʻO kaʻoiaʻiʻo, ināʻoe e noho ana ma ka'ākau o ka latitude 42-degree, hiki i ka manawa paʻakikī ke loaʻa kaʻike o ka lā mai Nowemapa a hiki i Pepeluali.
E kiʻi i kekahi palapala 'āina o North America. Inā nohoʻoe ma ka'ākau o ke laina e kahakahaʻia ma ka palapala'āina mai ka palena'ākau o Kaleponi a hiki i Boston, Massachusetts, pono pahaʻoe e loaʻa ka huaʻai D aʻoi mai o nā meaʻai āu eʻai ai (aiʻole i nā hoʻopiliʻana) i nā mahina hoʻoilo, keʻoleʻoe e hana hele i waho i kēlā lā i kēia lā.
Hoʻopiʻiʻia ka nui o nā kukui UVB e nā ao a me ka haumia. ʻAʻole e hele nā hihi o UVB ma ke aniani ke nohoʻo ia ma kaʻaoʻao o ka puka makani e hāʻawiʻole iāʻoe i ka mālamalama o ka lā e hoʻomāhuahua i ka lāʻauʻo D.
He ahaʻoe e pono ai i ka waiona D?
Pono kāu kino i ka waiʻona D e hoʻoulu a hoʻohana i ka pahūmu , kahi e mālama ai i kou mau iwi a me nā niho, a he mea nui no ka hana maʻamau a me ke kino a me keʻano o ke aʻa.
Hiki ke loaʻa kahi kīnā DĀmino D ināʻaʻoleʻoe eʻike i ka lā, ināʻaʻole hiki i kāu mau puʻupuʻu ke hoʻololi i ka pepa waihona i keʻano hana, aiʻole ināʻaʻole hiki iāʻoe ke komo i ka meaola D no muli o nā pilikia me kāu kamepiula. ʻO ka loaʻaʻole o ka lāʻauʻona D ka hopena i nā iwi a me nā maʻi palupalu i kapaʻia heʻokiʻoki i nā keiki a me ka osteomalacia i nā mākua.
Na nā National Academy of Sciences, Engineering and Medicine, Health Division a me nā meaʻenehana e hoʻopuka ai i nā meaʻai no nā huaʻai a me nā mineral. ʻOiai kaʻikeʻana o ka lā i ke kumu kumu mua, ua hoʻonohonoho ka IOM i nā koi i kēlā me kēia lā no ka lāʻau vitamin D e pili ana i ka makahiki. Pēlā like no nā kāne a me nā wāhine.
ʻO kēia DRI nā mea e pono ai ke kanaka ola ola, no laila, inā he pilikia kou ola, ponoʻoe e nīnau i kāu mea mālama ola.
Nānā Kūmole
- E hiki i ka 70 makahiki: 600 Units International (IU) i kēlā lā i kēia lā
- He 71 makahiki aʻoi aku: 800 IU i kēlā me kēia lā
ʻIkeʻia nā haʻawina hoʻomanaʻo e hiki ke hoʻopiliʻia me ka loaʻaʻole o nāʻano hua'ōlelo D a me ka piʻiʻana o ka maʻi kanesa, ka nui o ka sclerosis, ka maʻi hē a me ke koko kiʻekiʻe.
Akā,ʻoiai,ʻo ka laweʻana i nā mea hoʻohui me ka manaʻo o ka mālamaʻana i kēia mau mea i hōʻikeʻoleʻia he pono.
Hiki paha ke hoʻohana i nā meaʻono Vitamin D no kekahi poʻe, ma kahi o ka hoʻoilo a ma muli paha o ka mea eʻaʻaʻole i kaʻike o ka lā. Hiki iāʻoe ke koho mai nāʻanoʻelua,ʻo ka huaʻaina D2 (ergocalciferol, keʻano i loaʻa i nā mea kanu) aiʻole ka hua'ōlelo D3 (cholecalciferol, keʻano i loaʻa i nā holoholona). Hiki i kāu kino ke hoʻololi i ka waiʻahu D3 iʻoi aʻe ka maikaʻi ma D2, akā,ʻo ka nui o nā noiʻi noiʻi e hōʻike ana e hāʻawi iāʻoe i ka hua vitamin D i kēlā me kēiaʻano ma hope o kāu hahaiʻana i nā kuhikuhi ma ka hōʻailona aiʻole ka'ōlelo aʻo mai kāu kauka.
Loaʻa i kahi hanana 2017 no ka hoʻohanaʻana i ka wai a me nā kuki i hanaʻia i nāʻanoʻelua o nā huaʻaina D i loaʻa nā wāhine i hāʻawiʻia i ka puka D3 no nā hebedoma kiʻekiʻe o ka mau huaʻona D me ka hoʻohālikeʻana i nā wāhine i lawe iā D2, pono e hoʻololi i nā kulekele i kēia manawa.
ʻO ka laweʻana i nā kau nui o nā kīʻaha D + D no ka lōʻihi o ka manawa e hiki ai ke loaʻa i ka lāʻauʻona D i nā mea make, no laila ua hoʻoholo ka Institute of Medicine i nā kiʻekiʻe kiʻekiʻe. ʻO ka hoʻohana lōʻihiʻana o nā mea i hoʻopaʻaʻia ma luna o kēia mau kumu, hiki i ka hopena o nā mea ke hana i ka hoʻopiliʻana i kaʻiʻo, nā kīʻaha koko, a me nā puʻupaʻa. Mai hoʻohana i nāʻauamo nui o nā meaʻono o ka vitamin D me ka'ōlelo muaʻoleʻana me kāu kauka.
ʻO nā palena kiʻekiʻe kiʻekiʻe
- Nā makahiki 1-3: 2500 IU i kēlā me kēia lā
- ʻO 4-8 mau makahiki: 3000 IU i kēlā lā i kēia lā
- ʻO 9 aʻoi aku ma luna: 4,000 IU i kēlā lā i kēia lā
ʻAʻole loaʻa ka lāʻau Vitamin D i ka huaʻai D i hanaʻia e kou kino keʻikeʻia kou pehu i ka lā.
> Kālā:
> Kalamana L, Wilson LR, Hart K, Johnsen S, de Lusignan S, et.al. "ʻO ka hoʻopili hou o ka lā me 15 μg vitamin D2 i ka hoʻohālikelikeʻana me ka huaʻaina D3 e hoʻonui i ka nohoʻana o ke kauwela 25-hydroxyvitamin D i nā mea olakino o'Aselika Huipū a me nā keʻokeʻo Pākehā; kahi ho'āʻo o kaʻai-kahi-12-wk. ʻO'Am J Kokū Nutr. 2017 5. ka piʻiʻana: ajcn138693. ia: 10.3945 / ajcn.116.138693.
> Ke Kulanui o nā Kulanui,ʻEpekema a me Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha."
> Ke KeʻenaʻOihana Hoʻonaʻauao o nā Aupuni, Office of Dietary Supplements. "Vitamin D - Hōʻike Pepa Haʻawina Ola Ola."