ʻO ka Vitamin D he kumu waiwai no ke olakino kanaka: no ka nele, ua hōʻeha nā iwi i nā hana kuʻi, a hiki ke hoʻomaʻemaʻeʻia nā maʻiʻeleʻele a me ka palekana. Akā naʻe,ʻaʻole kēia manaʻo he ponoʻoe e holo koke i ka lāʻau kūʻai no ke kīʻaha o nā papa - uaʻikeʻia ka huamaila D i nā huahana he nui, aʻokoʻa kēlā, hiki ke loaʻa iā ia ka punahele freeʻole.
ʻO ke kumu puna maikaʻi o ka huaʻaina D
Ma mua o ko mākou heleʻana i ka nīnau o ka meaʻai e loaʻa ana ka huaʻona D, e wehewehe mākou i kona punahele maikaʻi loa. ʻO ka mea i hiki i ke kino o ke kino ke hoʻohui pūʻokoʻa i kēia mau huaʻaina ma lalo o ka mana o ka lā. ʻO ia ke kumu no ka pinepineʻole o ka poʻe noho ma ka'ākau'ākau a loaʻa ka huaora D a pono lākou i nā mea hua i loko.
No ka hoʻemiʻana i ka mālamaʻana i ka huaʻo Dine i nā lā i ka hapalua,ʻelua mau hola wale nō i ka lā e hoʻolālā ai ma lalo o ka lā. I kēia hihia, hiki ke hoʻomauʻana i ka hōʻailona o ka mau huaʻaola i loko o kēlā me kēia kanaka:
- nā'ōpio;
- me kaʻili maikaʻi;
- i kahi i hoʻomaʻemaʻe 'ia i kahi e pili ana i ka'
- i ka wā ma hope o ka wanaʻao a iʻole ma hope o ka halaʻana o ka lā
ʻOiaʻiʻo, i ka hoʻoilo, he paʻakikī keʻano o ka huaʻami D, akā hiki ke hoʻololi iā ia me nā kukui uila o ka solarium. He mea nui i ka manawa like e hoʻomaopopo ihoʻaʻoleʻaʻole he pilina i kēlā me kēia lā e kuhikuhiʻia: ua lawa ka manawa wale nō i ka malama. No ka mālamaʻana i ke koena o ka mea o ka lā i kēia lā, ponoʻoe eʻai i nā meaʻai e loaʻa ana i ka lāʻauʻo D.
He aha nā meaʻai e loaʻa ana i ka huaola D?
Ma keʻano nui o nā meaʻai, he kiʻekiʻe loa ka'enela D,ʻo ia hoʻi, hiki i nā mea a pau ke loaʻa kahi alapono eʻai ai i kēia mau huaʻai maikaʻi me kaʻai. Pono e nānā pono i kēia mau huahana i ke kau anuanu, i ka manawa e lilo ai ka huaʻai D i ka meaʻai i ka koho kiko'ī wale nō. No laila, loaʻa nā huaʻona D i nā huahana:
- nā mea inu waiū, keʻano i ka nihi a me ka lihi;
- huaʻai a me ka waiūpaʻa;
- nā hua'alapulu yolks;
- ka nui o ka iʻa, e pili ana i nā iʻa hānai (e pili ana i ka hānai, cod);
- nāʻano momona iʻa - ka hānai, ka tuna, nā meaʻeleʻele, nā meaʻeleʻele (a me ka hinu iʻa);
- poteto, pāhiri;
- hauha;
- nāʻanoʻano a me nā nati;
- oatmeal porridge;
- ka 'upena, nā'enekele dandelion, horsetail, alfalfa.
He mea pono ke hoʻomaopopo he mea paʻakikī ia i nā meaʻai meaʻaiʻole e hele ma mua o kā lākou meaʻai aʻaʻole hoʻi e loaʻa ka pilikia:ʻo ka meaʻai e like me ka meaʻona D a aia ma ka nui loa, pēlā nō i nā holoholona. No laila, he mea pono e hoʻohui i kaʻaila iʻa i ka meaʻai (maikaʻi, i kēia manawa ua hoʻokuʻuʻia ma kahiʻano kūikawā, iʻole eʻae i kona ho'āʻo e kū i ke ala o kona hoʻohanaʻana).
ʻO wai ka meaʻona D i nā meaʻai?
I loko o nā huahana i loaʻa ka huaʻaina D,ʻike mākou. A i kēia manawa, e hōʻopili hou mākou i nā hōʻailona a me nā maʻi, i ia manawa he mea pono e nānā i ka hoʻohana mauʻana i kēia mau meaʻai i ka meaʻai.
ʻO ka hōʻailona mua loaʻaʻole i lawa ka lāʻauʻo DĀ,ʻo ia nā maʻi e like me nā'āpala a me ka osteomalacia. Eia naʻe, no ka hoʻomaopopoʻana he hemahema kou i kēia waiwai, hiki iāʻoe keʻae aʻaʻole no ka hōʻailonaʻano likeʻole:
- ka pohō kaumaha;
- pōʻino;
- ka nele o kaʻona;
- keʻoluʻolu i ka wela ahi ma ka waha a me ka puʻu;
- keʻano o keʻano o ka hihiʻo.
Inā loaʻa iāʻoe hoʻokahi aʻoi aku paha nā hōʻailona, e hoʻomaopopoʻoe he hiki i kou maʻi ke mālamaʻia ma kahi hoʻolālā hoʻolālā a iʻole i nā mea hoʻolaha lāʻau, a iʻole e hoʻomāhuahua i ka laweʻana o ka meaʻono D i nā meaʻai. Inā i kēlā lā i kēia lā e hoʻokomo i loko o kaʻai i kēlā me kēia kīʻaha i nā meaʻai waiwai i kēia huaʻaola, e wikiwiki a palo ka pilikia.