ʻO ka Vitamin Dʻo ia ka huaʻai momona-momona, me kaʻole e hikiʻole ke hana pihaʻana o kekahi mau pūnaewele a me nā okoa. Eia kekahi laʻana, me kaʻole o ka helunaumomi , kahi eʻikeʻia ai, he mea nui loa ia no ka iwi o ka iwi,ʻo ia hoʻi, keʻano o ka ikaika a me ka iwi o ka iwi. Me ka nele o ka lāʻau D, he kanaka ke hoʻouluʻana i ka osteoporosis, e hiki ai i ka hoʻonuiʻia o ka māmā o nā iwi.
He mea nui kēia huaʻai no ka pūnaha muscular, a no ka paleʻana i kaʻili mai nā maʻi likeʻole. ʻO ka Vitamin D ka mea e pale ai i ka hananaʻana o nā maʻi o ka maʻi kalapona, ka maʻi o ka maʻi, ka diathrosis, ka maʻi diabetes.
I mea e loaʻa ai i ka kino ka waiʻona D i nāʻano kūpono, i ka mea mua e mālamaʻoe i ka meaʻai a pono e komo i loko o ia huahana me ka mea kiʻekiʻe loa o ka hua malo D.
He aha nā meaʻai e loaʻa ana i ka huaola D?
Inā mākou e kamaʻilio e pili ana i nā meaʻai e waiwai ai i ka huaora D, a laila, e mālama muaʻoe i kēia mauʻaoʻao:
- Nā pua . ʻO ka'ōmoleʻohu - kahi kumu maikaʻi loa o ka huaʻa D, akā,ʻaʻole ia he manaʻo he mea pono ke hāʻawiʻole i kaʻai a me ka protein huapili, waiwai nui i loko o ka protein.
- ʻOhi . I kekahi o nā huahana maikaʻi loa, kahi i loaʻa ka huaʻaina D, komo i ka iʻa. ʻO kahi māhele o ka iʻa o ka wai paʻonaʻaʻole e hoʻolako i ke kino me nā momona i hoʻopihaʻoleʻia, akā hiki nō ke uhi i nā koi o kēlā me kēia lā no ka mea hua. A ua'ōleloʻia hoʻi e hoʻokomo i ka makaleʻele, ka iʻa, ka sardine a me ka tuna i ka meaʻai.
- Milk . Mālamaʻia he 200 grams o kēia mea inu i ka hapahā o ka pono no ka hua maloʻo D. Plus,ʻo ka waiū hoʻi ma kaʻoiaʻiʻo, me ka huaʻona pūnāwai, aia i loko o ka'ōlamu, a ua kūkāʻia ka pilikino i ka wā e kamaʻilio ai e pili ana i nā pono o calcifia (ka inoaʻelua o nā hua hua). Akā, he mea pono e hoʻomanaʻo i nā huakokū, kahi i loaʻa i ka waiū, e kāohi i kekahi i ka absorption o nā huaʻa.
- 'Ahiha . Ma muli o nā kumu no ka uluʻana o nā mea leʻaleʻa, e loli ka waihona o ka lāʻau'Āmū, no laila heʻano koʻikoʻi ko lākou waihona kālā.
- Nā Cereals . ʻAʻole nui ka Vitamin D i ka palaoa, aʻaʻoleʻikeʻia kaʻai i alakaʻi ma waena o nā mea'ē aʻe.
- ʻOiwi . Aia nā huaʻona me ka lāʻauʻaila D, no laila,ʻo ka hoʻohanaʻana i ka tofu, a iʻole, e like me ka lae waiū, ua hōʻikeʻia me ka hapa o kēia huaʻa.
ʻO ka maʻamau o kēia mau lā o ka lāʻauʻo D i ke kauʻana i lalo penei:
- no nā kūpuna (hala aku i nā makahiki he 70) - 800 IU (1 ME = 0.0325 μg);
- no nā mākua - 600 IU;
- no nā keiki i piha i ka makahiki 600 MH;
- no nā keiki ma lalo o hoʻokahi makahiki - 400 IU.
