E kau ma luna o kēia mau meaʻai no ka Vitamin D ma nā lā Hōkū
ʻAʻole hiki i ka poʻe ke loaʻa ka nui o ka meaʻai D mai kā lākouʻai . Hana kou kino i ka lāʻau D ināʻikeʻia kouʻili i nā kukui UV mai ka lā. Hoʻokahi wale nō minuke o ka lā eʻike ai i kēlā lā i kēia lā no ka loaʻaʻana o kāu mau hua malo D. Akā, inā nohoʻoe ma kekahi wahi e hoʻonuanu ai i ka hoʻoilo, hiki i ka manawa kūponoʻaʻole e lawa kaʻike o ka lā no nā mahina he nui mai i kēlā me kēia makahiki.
ʻO ka Vitamin D he huaʻaila momona ia he mea nui no ka hoʻomoʻoʻana pono o ka'ōpona i kāu'ōpena paʻi. Hiki ke kōkua i ka mālamaʻana i nā kūlana koko o ka konuamu a me ka phosphate. ʻO ia ke kumu o ka loaʻaʻana o ka hua'ōlelo D vitamona pono no ka ola o ka iwi i loko o ka hapa o ka waihā vitamin D i hiki ke alakaʻi i nā'ōpala i nā keiki a me nā osteoporosis i nā mākua.
Hōʻike ka hapanui o nā poʻe'ōlelo i ka mālamaʻana i nā lā a pau o 600 Units International (IUs) no nā mea i waena o nā makahiki o 1 a 70. Pono nā keiki i kahi 400 mau IU a me nā kānaka iʻoi aʻe ma mua o 70 e pono e loaʻa i kahi 800 IU. ʻAʻoleʻoe eʻike i nā meaʻai he nui iʻoi aku i ka lāʻau wī D, akā aia kekahi. E hōʻike mākou iāʻoe i kahi mau mea āu e hiki ai ke hoʻohui i kāuʻai ināʻaʻole lawa ka lā ma waho.
1 - Pūʻupuʻu Maitake
ʻO ka mīpī māmā, aʻo ka "hen ma ka ulu lāʻau" nā halaha, he meaʻono a he kalo-loloa ka nui o ka lāʻauʻono D. Lawe lākou i ka pālolo a me kekahi mau huaʻai B-kūpī. Hoʻokahi kīʻaha o nā mīhini koitake i hoʻokipaʻia heʻoi aku ma mua o 700 IU o ka huaʻi D. D.
Ma waho aʻe, hiki i nā kānia kānia ke loaʻa ka waiwai maikaʻi ma mua o ka paʻakai a me kaʻono. Aia kahi kūpono hiki iā lākou ke hoʻohaʻahaʻa iho i ke koko a me kou maʻi maʻi.
2 - Nā'ōpūʻo Portabella
Loaʻa i nā hamoha ma ka liʻiliʻi liʻiliʻi i nā hua liʻiliʻi D, akā nui ka nui o nā mea kanu i ulu me ka hoʻonuiʻana i kaʻike ultraviolet (UV). ʻO kahi hoʻokahi o ka portabella mushroom o UV iʻikeʻia he 375 IU o nā lāʻau maloʻo D. Portabellas he kumu maikaʻi loa ia o ka selenium, potassium, a me nāʻano hua B-āpau.
Wahi a ka Council Mushroom Council, hiki i nā mea mahiʻai ke hoʻoulu i kēia hoʻouluʻana o UV i kekahi mau haʻalulu maʻamau. ʻO ka manawa'ē aʻe e kūʻai aku anaʻoe, e nānā pono eʻike inā ua kākau kekahi mau lepili i kahi kūikawā e pili ana i ka mālaʻau D a iʻole UV.
3 - Chak
ʻO nā halooʻo Chanterelle kekahi kumu puna maikaʻi kumu ulu o ka lāʻau maloʻo D. Hoʻokahi cup of chanterelles iʻoi aku i ka 100 IU o ka mau hua malo D. He mau puna maikaʻi kēiaʻano kumuhana pālolo a me ka haʻahaʻa i loko o ka calories; Hoʻokahi wale nō kapu he 20 calories.
4 - Salmon
Aia nāʻaila iʻa i loko o ka huaʻona D a he mea maʻalahi ka iʻa momona e maikaʻi no ka loaʻaʻana o ka lāʻauʻona D. Heʻekolu anakea o ka salmon maʻemaʻe he 370 IU a heʻekolu ouneke o ka iʻa loli kēnei a kokoke i 800 IU o ka hua malo D.
ʻO Salmon kekahi kumu maikaʻi loa o ka omega-3ʻonika momona, protein, a me ka antioxidant i kapaʻia he astaxanthin . A maiʻae i ka manaʻoʻo ka iʻa he "iʻa momona" ke hōʻeha iāʻoe-ʻo kahiʻeono mauʻona o ke kaumona he 200 mau calo.
Haʻawina Salmon Recipes:
5 - Halibut
ʻO Halibut kahi kumu maikaʻi o ka huaora D, me kahi 200 IU i loko o kahi iʻaʻekolu-ʻawa. ʻO ka Halibut kekahi kumu maikaʻi o ka protein, B-complex vitamins, zinc, magnesium, a me ka potassium. E hāʻawi ana iāʻoe i ka pahuhopu i nā waiwai momona nui o ka omega-3, no laila, he nui nā kumu maikaʻi e kālua ai i kēia iʻa.
6 - Koko
ʻO kahi'ē aʻe kahi maikaʻi maikaʻi o ka lāʻau maʻamau D. No ka mea he iʻa keʻokeʻo,ʻoi aʻe kaʻono o kaʻono ma mua o ka iʻa iʻa e like me ka waimāmā a me ka tuna. ʻEkolu mau'uneke o ke koloke anuenue he 650 IU o ka lāʻau maloʻo D. He mea kūpono kahi punahele o nā meaola, B-me nā mea'enela.
7 - Kāhua Kūkā
He 40 mau IU o nā huaʻaina D i loko o kahiʻekolu mauʻaila a hiki i kēlā me kēia me kahi o 80 IU. ʻO ka tuna kūmole he kumu maikaʻiʻo omega-3'eleko momona, potassium, magnesium, selenium, a zinc.
ʻO kahi maikaʻi loa e pili ana i kēiaʻai, he mea maʻalahi ia. E mālama i ka tuna i ka lima no nā kāpena, nā salakeke, a me kāu mau mea punahele punahele no ka hoʻoikaika maikaʻi.
Hoʻoponopono Kūmole Kuleana Ola
8 - Hōʻaikaʻi Pōʻalima Malaki
Hiki iāʻoe keʻai maikaʻi i kaʻai kakahiaka a hiki i ka hanaʻana me nā kīʻaha piha a ke emi mai i ke kō. He hana maʻamau ka hanaʻana i nā meaʻai me ka huaʻai a me nā minera me kaʻike pinepine iāʻoe e pili ana i 100 IU o ka huaʻaina D i hoʻokahi kīʻaha o ka'ōpala maloʻo. ʻO nā huapalapalaʻiliahi a pau he kumu maikaʻiʻo ia no nā huaora a me nā mineral he nui, me ka fiber.
9 - Milk
ʻAʻole pono ka Milk i kumu maikaʻi o ka mau huamaila D, akā, pono e hoʻopaʻaʻia me ka lāʻau maloʻo D. He hoʻokahi kīʻaha waiū e pili ana i 125 IU o ka lāʻauʻo D.
ʻO ka milu kahi kumu maikaʻi o ka mea konupomi, potassium, a me ka protein.
10 - Waika wai ikaika i nā mea'ē aʻe
ʻO nā meaʻokoʻa milikoa e like me ka waiū wahie a me ka waimona almond e paʻa pono pūʻia me ka lāʻau D a me ka calcium. E koho i ka waiu i hōʻikeʻoleʻia ma kahi laulaʻole a eʻimi i nāʻano likeʻole e like me ka waiūmakai'alemona, he meaʻono ia e like me ke kani.
Hiki ke hoʻohanaʻia kēia mau mea'ē aʻe ma kahi o ka waiū bipi. Eʻoluʻolu e koho i kahi meaʻono e like me ka meaʻai.
11 - Nēnē
Loaʻaʻia ka Vitamin D i loko o nā'ōmole egg, e hana ana i nā hua a pau i mea maikaʻi e hōʻiliʻili i kekahi mau huaʻai D i kāuʻai. ʻO kēlā me kēia'ōlehu manu e like me 40 IU o nā huaʻaina D pēlā eʻai ana i nā huaʻelua he 80 IU i kou mau lā i ka manawa. ʻO nā hua liʻiliʻi kekahi kumu maikaʻi o ka protein a me ka lutein. Hoʻokahi hua i kahi o 70 calories.
ʻO ka lauʻai hānai olaʻai
12 - Hōʻailona Dietary
Loaʻaʻia ka Vitamin D ma keʻano he meaʻaiʻai, i hoʻokahi a hui pūʻia paha me nā huahana'ē aʻe. ʻO nā pāpīpika, no ka mea, he nui nāʻano o ka lāʻauʻono D.
He palekana nā meaʻai Vitamin D, akā e hahai i nā kuhikuhi a ka peʻalele a mālama iā lākou mai nā'ōpiopio'ōpio. ʻO ka Vitamin D nui loa hiki ke lilo i meaʻawaʻawa i ka manawa. Eia kekahi,ʻoi aku ka maikaʻi e kamaʻilio pū me kāu mea mālama ola ma mua o ka laweʻana i nā kāpena DV D inā loaʻa iāʻoe kekahiʻano olakino a lāʻauʻai paha.
ʻO kahi hua'ōlelo mai
ʻOiai uaʻikeʻoleʻia ka hua'ōlelo D i ka nui o nā meaʻai, hiki iāʻoe keʻike aia he mau koho maikaʻi i hiki ke loaʻa. E noʻonoʻo i kēia mau mea,ʻoiai ma kēlā mau lā hoʻomaha paʻakikī, akā e mālama pono i ka kumu hopena o ka lāʻauʻono D. E kū ana ma waho i ka lā no nā minuke he hiki ke hana i nā mea kupanaha no kou olakino.
> Kālā:
> Kaʻaha kūkā. Nā hauha:ʻO kahi kumu iʻa o Vitamin D. 2013. http://mushroominfo.com/wp-content/uploads/2015/06/Mushrooms-Vitamin-D-Factsheet.pdf
> Office of Dietary Supplements. ʻO ka Vitamin D Palapala Pono no nā Kauka Ola. Nā Papa Hoʻonaʻauao o Nā Aupuni. 2016.
> Ke Keʻena Hana Hana. NāʻAhaʻIkepili Kūʻai'Alahui USDA. ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. 2017.