ʻO ka Vitamin D kahi mea nui e pono ai mākou e mālama i ke olakino maikaʻi.He mea koʻikoʻi ia no nā mea he nui e like me nā iwi ikaika, ke olakino lolo, a me ka hoʻoikaika ʻana i kou ʻōnaehana pale.Wahi a ka Mayo Clinic, "ʻo ka nui o ka vitamin D i kēlā me kēia lā he 400 mau ʻāpana honua (IU) no nā keiki a hiki i ka makahiki 12, 600 IU no nā poʻe 1 a 70 mau makahiki, a me 800 IU no nā poʻe ma luna o 70 mau makahiki."Inā ʻaʻole hiki iā ʻoe ke loaʻa i kekahi mau minuke o ka lā i kēlā me kēia lā, he kumu maikaʻi iahuaʻai D, nui nā ala ʻē aʻe.Kauka Naheed A. Ali, MD, Ph.D.me USA RX haʻi mai iā mākou, "ʻO ka nūhou maikaʻi ʻo ka loaʻa ʻana o ka vitamina D i nā ʻano he nui - nā mea hoʻohui a me nā meaʻai paʻa."Ua hoʻohui ʻo ia, "Pono nā kānaka a pau i ka huaʻa D no ka noho olakino ... Kōkua ia i kou kino e komo i ka calcium a me ka phosphate, ʻelua mau minerala nui no nā iwi olakino a me nā niho.He mea kōkua nō hoʻi i kou kino e komo i kekahi mau huaora K, he huaʻai koʻikoʻi no ka hoʻopaʻa koko.
No ke aha he mea nui ka Vitamin D
Wahi a Kauka Jacob Hascalovici, "Vitamin DHe mea nui ia no ka mea kōkua ia i ka ʻai ʻana a me ka mālama ʻana o ka calcium a me ka phosphorus, he mea nui ia no nā iwi olakino.Ke aʻo nei mākou i nā ala ʻē aʻe e kōkua ai ka vitamina D, ʻoiai ʻo nā haʻawina mua e hōʻike ana hiki ke pili i ka mālama ʻana i ka mumū a me ka hoʻopaʻa ʻana i ka ulu ʻana o ka maʻi kanesa.
Ua haʻi aku ʻo Dr.Suzanna Wong.'Ōlelo kekahi Kauka Laikini o Chiropractic a me ka loea olakino, "Ke hana nei ka Vitamin D e like me ka hormone - loaʻa iā ia nā mea loaʻa i kēlā me kēia cell i loko o ke kino - e lilo ia i hoʻokahi o nā huaora koʻikoʻi hiki iā ʻoe ke lawe.Hiki ke kōkua i kēia mau mea: ka hana ʻana i nā iwi ikaika, ka ikaika o ka ʻiʻo, ka hana immune, ke olakino o ka lolo (ka hopohopo a me ke kaumaha nui loa), kekahi mau maʻi maʻi maʻi, ka maʻi diabetes, a me ka pohō kaumaha a me ka pale ʻana i ka osteomalacia.
Ua wehewehe ʻo Gita Castallian, MPH Public Health Analyst ma The California Center for Functional Medicine, "He meaʻai koʻikoʻi ka Vitamin D e kōkua iā mākou e komo i ka calcium a hoʻoikaika i ka ulu iwi.Hoʻoponopono pū ka Vitamin D i nā hana cellular o ke kino.He anti-inflammatory antioxidant me nā waiwai neuroprotective e kākoʻo ana i ka hana ʻiʻo, ka hana o ka lolo a me ke ola kino.E like me kā mākou i ʻike ai i ka wā maʻi maʻi COVID, he mea koʻikoʻi ka pae Vitamin D o kahi kanaka no ka hoʻoholo ʻana inā ʻoi aku ka maʻalahi a ʻoi aku ka ʻike i nā hōʻailona koʻikoʻi me COVID-19.
He aha ka hopena inā nele ʻoe i ka Vitamin D a pehea e pale ai i kahi hemahema
Kaʻana like ʻo Dr. Hascalovici, "Vitamin Dhiki i ka hemahema ke alakaʻi i nā iwi palupalu (osteoporosis) a me ka haʻihaʻi pinepine ʻana.ʻO ka luhi, nāwaliwali, ke kaumaha, a me ka ʻeha he mau hōʻailona ʻē aʻe o ka helu ʻole ʻana o ka vitamin D.
Ua hoʻohui ʻo Kauka Wong, “Ke nele ʻoe i ka Vitamin D ʻaʻole paha ʻoe e ʻike e hoʻomaka me - ma kahi o 50% o ka heluna kanaka hemahema.Pono ka ho'āʻo koko e ʻike i ke ʻano o kāu mau pae - akā me nā keiki hoʻomaka ʻoe e ʻike i ke ʻano o nā wāwae kulou (rickets) a i nā pākeke hiki ke hoʻomaka nā wahi āpau i luna ke hōʻike i ka wā haʻahaʻa kāu pae.ʻO ke ala maʻalahi loa e pale aku i ka hemahema, ʻo ia ka lawe ʻana i kahi mea hoʻohui (4000iu i ka lā) a hoʻolilo i ka manawa ma waho i ka lā e like me ka hiki.
Kaʻana like ʻo Dr. Ali, "E ʻokoʻa ka nui o ka vitamina D āu e lawe ai ma muli o kou makahiki, ke kaumaha, a me kou olakino.Pono ka hapa nui o ka poʻe e lawe i nā mea hoʻopihapiha vitamin D3 a i ʻole D5.Inā ʻoi aku ʻoe ma mua o 50 mau makahiki, makemake paha ʻoe e noʻonoʻo i ka lawe ʻana i ka huaora D2 a i ʻole ka mea hoʻohui huaʻai K2.Inā he keiki ʻoe a he kanaka makua paha me ka ʻai maikaʻi, ʻaʻole pono ʻoe e ʻai i ka nui o ka huaora D. Hiki i nā ʻōpio a me nā ʻōpio me ka ʻai maikaʻi ʻole ke loaʻa me ka liʻiliʻi o ka huaora D.
ʻO nā ala maikaʻi loa e loaʻa ai ka Vitamin D
Ua ʻōlelo ʻo Kauka Hascalovici, "He nui ka poʻe o mākou e hiki ke loaʻa i ka huaora D ma o ka ʻike ʻana i ka lā.ʻOiai he mea koʻikoʻi ka hoʻohana ʻana i ka pale lā a ua ʻōlelo maʻamau ʻia, hiki i ka hapa nui o mākou ke loaʻa i ka nui o ka vitamina D ma o ka hoʻolilo ʻana i 15 a 30 mau minuke i ka lā, pinepine i ke awakea.ʻO ka nui o ka lā āu e pono ai e hilinaʻi ʻia ma nā mea e like me ka pigmentation o kou ʻili, kahi āu e noho ai, a inā paha ʻoe e predisposed i ka maʻi kanesa ʻili.ʻO ka meaʻai kekahi kumu ʻē aʻe o ka huaora D, e like me ka tuna, nā yolks hua manu, ka yogurt, ka waiu waiu, nā cereals ikaika, nā halo maka, a i ʻole ka wai ʻalani.Hiki ke kōkua pū kekahi mea hoʻohui, ʻoiai ʻaʻole paha ʻo ia wale nō ka pane.
Castallian a me Megan Anderson, APN Nurse Practitioner ma The California Center for Functional Medicine, "Hiki iā ʻoe ke loaʻa i ka Vitamin D ma nā ʻano he nui, me nā meaʻai āu e ʻai ai, nā meaʻai meaʻai, a me ka ʻike ʻana i ka lā.ʻOiai ʻaʻohe manaʻo like ʻole e pili ana i ka nui o ka huaora D e koi ai, ma ka California Center for Functional Medicine, "ke paipai mākou i kā mākou poʻe maʻi e nānā i kā lākou mau pae Vitamin D ma kahi o ʻelua mau manawa i kēlā me kēia makahiki, a ke manaʻo nei mākou he pae maikaʻi loa ma waena o 40. -70 no ke ola kino a me ka pale 'ana i ka ma'i 'a'ai.ʻIke mākou he mea paʻakikī loa ka mālama ʻana i nā pae Vitamin D kūpono me ka ʻole o ka hoʻolaha ʻana o ka lā a hui pū ʻia me ka hoʻohui kūpono.ʻO kaʻoiaʻiʻo, nui ka poʻe e noho mamao loa mai ka equator e pono ai ka supplementation no ka hapa nui o nā kānaka.Hoʻokumu ʻia kēia ma kā mākou loiloi ponoʻī i nā pae Vitamin D o kā mākou poʻe maʻi ke hoʻohui ʻole lākou.
He aha e ʻike ai ma mua o ka lawe ʻana i nā mea hoʻohui Vitamin D
Wahi a Dr. Hascalovici, "ʻO kēlā me kēia hui pū ʻana o nā kumu huaʻai D āu e koho ai, e ʻike ʻoe no ka hapa nui o nā pākeke, ma waena o 600 a me 1,000 IU i kēlā me kēia lā a puni ka nui kūpono.Hiki ke ʻokoʻa ka ʻai ʻana o kēlā me kēia kanaka ma muli o ko lākou ʻili, ko lākou wahi e noho ai, a me ka lōʻihi o ko lākou noho ʻana ma waho, no laila hiki i ke kauka a mea ʻai meaʻai paha ke hāʻawi i ke alakaʻi kikoʻī.
'Ōleloʻo Anderson, "Ma mua o ka hoʻomakaʻana i kahi mea hoʻonui Vitamin D, he mea nui eʻike i keʻano o kou pae me ka hoʻonuiʻole.Ma ka ʻike ʻana i kēlā, hiki i kāu mea mālama ola ke hana i kahi ʻōlelo kuhikuhi ʻoi aku.Inā ʻoi aku kou pae ma lalo o 30, paipai mākou e hoʻomaka me 5000 IU o Vitamin D3/K2 i kēlā me kēia lā a laila e hoʻāʻo hou i nā lā 90.Inā ʻoi aku kou pae ma lalo o 20, hiki iā mākou ke ʻōlelo i kahi ʻano kiʻekiʻe o 10,000 IU i kēlā me kēia lā no 30-45 mau lā a laila hāʻule i lalo i 5000 IU i kēlā me kēia lā ma hope o kēlā.ʻOiaʻiʻo, he hula hoʻokahi ia o ka hoʻāʻo ʻana a laila hoʻohui a hoʻāʻo hou e ʻike i nā pono o kēlā me kēia kanaka.Paipai au i ka hoʻāʻo ʻana ma ka liʻiliʻi ʻelua ʻelua o ka makahiki - hoʻokahi ma hope o ka hoʻoilo ke emi mai ka lā a ma hope o ke kauwela.Ma ka ʻike ʻana i kēlā mau pae ʻelua i nā manawa like ʻole o ka makahiki, hiki iā ʻoe ke hoʻohui kūpono. "
ʻO ka maikaʻi o ka lawe ʻana i kahi mea hoʻohui Vitamin D
Ua wehewehe ʻo Kauka Hascalovici, "ʻO nā pōmaikaʻi o ka lawe ʻana i ka huaora D me ka pale ʻana i kou mau iwi, hiki ke kōkua i ka hoʻopaʻa ʻana i kou ʻano, a me ka hakakā ʻana paha i ka maʻi kanesa.Ua maopopo he mea nui ka huaora D a pilikia ke kino ke lawa ʻole ʻoe.
Wahi a Dr. Wong, "ʻO nā pōmaikaʻi e pili ana i ka ʻōnaehana pale ʻoi aku ka ikaika, ka pale ʻana i ka iwi a me ke olakino o ka ʻiʻo, ka pale ʻana i ka hopohopo a me ke kaumaha, ʻoi aku ka maikaʻi o ka mālama ʻana i ke kō koko - ʻo ia hoʻi ka liʻiliʻi o ka maʻi diabetes, kōkua i kekahi mau maʻi maʻi."
Nā pōʻino o ka lawe ʻana i ka Vitamin D
Hoʻomanaʻo mai ʻo Kauka Hascalovici iā mākou, "He mea nui ʻaʻole e ʻoi aku ma mua o 4,000 IU i kēlā me kēia lā, no ka mea, hiki i ka nui o ka huaora D ke kōkua i ka nausea, ka luaʻi ʻana, nā pōhaku ʻāʻī, ka pōʻino o ka naʻau, a me ke kanesa.I nā hihia koʻikoʻi, hiki ke hoʻonui ʻia ka huaora D i ka manawa e hiki ke alakaʻi i ka ʻona pili i ka calcium.
Wahi a Castallian lāua ʻo Anderson, "Ma ke ʻano holoʻokoʻa, makemake nui ʻia ka nui o ka Vitamin D.Eia nō naʻe, inā e lawe nui ʻoe i ka Vitamin D ma ke ʻano hoʻohui, hiki ke ala mai kekahi mau hopena maikaʻi ʻole, e like me:
Ka ʻai ʻole a me ka pohō kaumaha
Nawaliwali
Paʻa paʻa
ʻO nā pōhaku ʻāʻī/pōʻino ʻāʻī
Huikau a me ka hoolele
Nā pilikia o ka puʻuwai puʻuwai
Nausea a me ka luaʻi
Ma keʻano laulā, ke piʻi ka pae ma luna o 80, ʻo ia ka manawa e hoʻihoʻi i ka supplementation.ʻAʻole kēia ka hihia kahi ʻoi aku ka maikaʻi.
ʻIke ʻia e nā loea e pili ana i ka Vitamin D
Ua ʻōlelo ʻo Kauka Hascalovici, "Kūkua ka Vitamin D i nā hana he nui ma ke kino, a he mea nui ka loaʻa ʻana o ka helu haʻahaʻa i ʻōlelo ʻia i kēlā me kēia lā.Pono e hoʻolālā i ke ala maikaʻi loa e hoʻokō pono ai iā ʻoe, ʻoiai inā he ʻeleʻele kou ʻili, noho mamao mai ka equator, a i ʻole he hopohopo e pili ana i kāu ʻai calcium.
Wahi a Dr. Ali, "ʻO kekahi o nā mea maikaʻi loa e pili ana i ka huaʻai D ʻaʻole ia he meaʻai wale nō akā he pūhui maoli nō hoʻi.He maʻalahi ka loaʻa ʻana o ka nui o ka vitamina D i ʻōlelo ʻia, a ʻaʻole ia he hopena ʻaoʻao.ʻAʻole pono paha ka loaʻa ʻana o ka nui āu e pono ai, ʻoi aku ka maikaʻi inā hānai ʻia ʻoe.ʻO ka ʻoiaʻiʻo, ʻo ka poʻe i hānai ʻole ʻia a ma lalo o ka hale i ka pilikia o ka nele o ka vitamin D.A hiki i kēia ke lilo i mea mua i nā pilikia ʻē aʻe e like me rickets, osteoporosis, a me ka maʻi diabetes.
Ka manawa hoʻouna: Mei-07-2022