ʻO ka ʻai ʻana o ka hua manu: Hāʻawi ʻia ka Vitamin D i ka lā i luna
ike e like me 'ʻo ka lāʻau lāʻau', ka huaʻa D He kuleana koʻikoʻi ka mālama ʻana i ko mākou kino, ʻoi aku ka nui o ko mākou iwi a me ko mākou ʻōnaehana pale! Akā naʻe, ʻaʻole hiki i nā poʻe a puni ka honua ke loaʻa i ka intake i koi ʻia, e hana ana iā lākou ʻoi aku ka pilikia i ka ʻeha a me ka maʻi. E like me kekahi o nā mea liʻiliʻi kumu meaʻai maoli o kēia huaora koʻikoʻi, e ʻimi kākou i ke kumu ʻO nā hua he hopena maikaʻi loa i ka lā i kēia hemahema!
No ke aha mākou e pono ai i ka wikamina D?
ʻO ka Vitamin D kahi huaʻa momona-soluble hana ʻia e ke kino ke pā ka lā i ka ʻili. Hiki ke loaʻa mai kekahi mau meaʻai a ma o nā mea hoʻohui.
ʻO ka haʻawina meaʻai i hoʻohana nui ʻia (RDA) ʻo 600 IU (15mcg) i kēlā me kēia lā no nā pākeke a hiki i ka makahiki 69, a me 800 UI (20 mcg) no ka poʻe ma luna o 70.1. Eia nō naʻe, ʻo ka nui o ka vitamina D āu e pono ai mai kāu meaʻai e pili ana i nā kumu he nui, ʻo ia hoʻi makahiki, lāhui a me ka manawa o ka makahiki.
Noho o ka ʻO ka International Egg Nutrition Center (IENC) Ka Hoʻonaʻau Pūnaewele Huakaʻi Hou Huʻai a me Luna Nui o Egg Farmers o Kanada, Tim Lambert, wehewehe: “ʻOiai ʻO ka lā ko mākou kumu nui o ka vitamina D, ʻAʻole hiki i ka hapa nui o ka poʻe ke loaʻa nā mea āpau mai ka lā wale nō. ʻO ka nui o ka vitamina D e pono ai mākou i kā mākou meaʻai e pili ana i nā mea āpau kahi a mākou e noho ai i ka honua, ka manawa o ka makahiki, a me ko mākou nohona. No ka laʻana, ʻo ke kanaka e hana ana ma waho o ka lā a pau i ka wā lā, pono e hoʻemi iki mai kāna meaʻai ma mua o kahi limahana keʻena i kahi anuanu.
He kuleana koʻikoʻi ka Vitamin D i ke kōkua ʻana iā mākou e mālama i ko mākou olakino. ʻO kāna hana nui ke kākoʻo i ka absorption a me ka metabolism o ka calcium a me ka phosphorus, mālama ikaika o ka iwi, nā niho olakino a me ka pono o ka iwi2-4. Me ka lawa ole o ka huaora D, hiki i ke kino ke komo wale i ka 10-15% o ka calcium meaʻai, ke hoʻohālikelike ʻia me ka 30 - 40% absorption i ka wā e hoʻokō ʻia ai nā koi vitamin D.1.
Kōkua pū ka Vitamin D i ka hoʻoponopono a mālama ʻana i kahi ʻōnaehana pale kino ikaika, me ka nele o keia 'sunshine vitamin' i hoonuiia pilikia o nā maʻi a me nā maʻi autoimmune3-5.
Ma waho aʻe o kēia mau pōmaikaʻi mua, hōʻike ka noiʻi e hiki ke pāʻani i ka vitamin D hoemi ana i ke kaumaha6-9, pale ana i kekahi mau ma'i ma'i1,6, a ka hakakā ʻana i nā maʻi ʻeha hanu, me ke anu a me ka ma'i ma'i6, 10-12.
"He nui nā kumu e hōʻoiaʻiʻo ai e hōʻea ʻoe i ka ʻai i ʻōlelo ʻia o ka vitamin D," wahi a Mr Lambert, "a ʻoiai kekahi o nā kumu meaʻai maoli, hiki i nā hua ke kōkua iā ʻoe e hana!"
ʻO nā hua manu, kahi kumu maoli o ka huaora D
ʻO ka lā ke kumu maikaʻi loa o ka vitamina D, no laila hiki ke paʻakikī ka loaʻa ʻana o ka nui i makemake ʻia i nā mahina hoʻoilo a i ʻole ma nā wahi ʻike liʻiliʻi ka lā - ʻoi aku hoʻi kakaikahi loa na mea ai loaʻa maoli kēia meaʻai koʻikoʻi.
ʻO ka hopena, huli ka poʻe he nui i ka vitamina D nā mea hoʻohui a me nā meaʻai paʻa e kōkua iā lākou e hoʻokō i ko lākou mau pono i kēlā me kēia lā. ʻO kahi ʻē aʻe, leʻaleʻa hua ma ke ʻano he ʻāpana o ka meaʻai kaulike olakino hiki ke kākoʻo iā ʻoe e hoʻokō i kāu mau koi. ʻO kekahi o nā liʻiliʻi nā kumu kūlohelohe, Aia ma kahi hua manu nui ma kahi o 43 UI (1mcg) o ka huaʻa D13.
“Me ka ʻono, ʻO nā hua he meaʻai maikaʻi loa. loko protein kiʻekiʻe loa a me nā meaʻai pono he nui, me ka vitamina D," wehewehe ʻo Mr Lambert, "ʻo nā hua manu pū kekahi loaʻa koke a he nui hou aku pono kūpono kūpono hoʻohālikelike ʻia me nā mea hoʻohui vitamin D, e hana ana iā lākou i koho kūpono no nā poʻe he nui.
No ka mea, loaʻa mai ka huaora D i loko o ka hua manu ʻoka, He mea nui ka hoʻohana ʻana i ka hua manu holoʻokoʻa—ʻaʻole nā hua keʻokeʻo wale nō.
ʻO ka pōʻino o ka nele o ka vitamin D
Ka nele o ka Vitamin D he pilikia ma ka honua holoʻokoʻa. ʻO ka lawaʻole pili kokoke 50% o ka heluna kanaka o ka honua a i manaoia 1 biliona kanaka ma waena o nā lāhui a me nā makahiki āpau e loaʻa i ka nele o ka vitamin D1,14.
ʻO nā haʻahaʻa haʻahaʻa o ka vitamin D ke alakaʻi i hale kūʻai calcium iwi haʻahaʻa, hiki ke kumu iwi lahilahi, palupalu, a i ole ka iwi kino ole. Hiki i kēia ke hoʻonui i ka pilikia o ka hakihaki a hiki ke hopena i nā pilikia e like me osteoporosis a me nā rickets1, 15.
ʻOiai hiki ke hoʻopilikia i ka hemahema o ka huaʻai D i kekahi, ʻoi aku ka pilikia o kekahi poʻe no nā kumu like ʻole. No ka mea hiki i ka pigmentation ke hoʻemi i ka hana ʻana o ka vitamin D i ka ʻili ma o 90%, ʻoi aku ka maʻalahi o ka poʻe me ka ʻili maoli1, 16.
Eia kekahi, ʻo ka poʻe i loaʻa ke kūlana e kaohi ana i ka lawe ʻana i ka vitamina D mai ka ʻai ʻana e kau iā lākou ʻoi aku ka pilikia nui16. Eia kekahi laʻana, he mea maʻamau nā hemahema i nā maʻi me nā maʻi ʻaʻai a i ʻole nā ate e hoemi ana i ka hoololi ana o ka huaora D i kona ano hana1.
ʻOiai i nā kānaka olakino, ʻelemakule hiki ke lilo i kumu nui, ma muli o ka liʻiliʻi pinepine o ka poʻe ʻelemakule ma waho a no laila ʻaʻole lawa ka lawe ʻana i ka vitamina D mai ka lā1,16.
No ka poʻe he nui, ʻo ke kaulike ʻana i nā hopena maikaʻi o ka vitamina D me nā hopena maikaʻi ʻole o ka nui o ka lā he mea paʻakikī, e like me ka wehewehe ʻana o Mr Lambert: "He mea maʻalahi e like me ka pale ʻana i ka lā ma ke koho ʻana i ka malu a me ka hoʻohana ʻana i nā pale lā e pale i ko mākou ʻili mai nā hopena ʻino. ʻO ka radiation ultraviolet hiki ke manaʻo ʻaʻole loaʻa iā mākou ka huaʻa D e pono ai mākou, ʻoiai i nā mahina kauwela.
"ʻO nā meaʻai hiki ke loaʻa a maʻalahi e like me nā hua manu, i loaʻa maoli ka huaʻa D a me nā meaʻai pono ʻē aʻe he nui, hiki ke kākoʻo iā ʻoe e hoʻokō i kāu mau koi i kēlā me kēia lā me ka waiho ʻole ʻana iā ʻoe iho i ka pōʻino o ka nui o ka lā pololei."
Ua haki mākou!
He mea koʻikoʻi ka Vitamin D ma ke kākoʻo nā iwi ikaika a me ka pono o ka iwi, a ʻo kekahi mālama i ka hana immune. Hōʻike nā haʻawina e hiki ke hōʻemi i ka pilikia o kekahi mau maʻi, kōkua i ka hoʻomaikaʻi ʻana i ke ʻano, a me ke kaua ʻana i ke anu a me ka maʻi maʻi.
"He nui nā mea e hiki ai ke alakaʻi i ka hemahema o ka vitamin D, a ʻo ia ke kumu e laha nui ai ka honua." Ua hōʻuluʻulu ʻo Mr Lambert, "ʻO kēlā me kēia ʻano nohona āu e alakaʻi ai a i ʻole ʻāina āu e noho ai, ʻO nā hua he kumu olakino olakino a hiki ke loaʻa i ka vitamin D, kōkua i ke kākoʻo ʻana i kāu ʻai i kēlā me kēia lā ma ke ʻano he ʻāpana o ka meaʻai kaulike."
E hoʻomaopopo '
1 Ke Kaukaʻi ʻana ʻo Harvard Health
3 Nā Kūlana Meaʻai Australia New Zealand (FSANZ)
E paipai i ka mana o ka hua!
No ke kōkua ʻana iā ʻoe e hoʻolaha i ka mana meaʻai o ka hua manu, ua hoʻomohala ka IEC i kahi pahu hana ʻoihana hiki ke hoʻoiho ʻia, me nā memo koʻikoʻi, kahi ʻano o nā pou hoʻolaha kaiapili, a me nā kiʻi hoʻohālikelike no Instagram, Twitter a me Facebook.
Hoʻoiho i ka pahu hana ʻoihana (Spanish)No Tim Lambert
ʻO Tim Lambert ka luna o ka International Egg Nutrition Center (IENC) Ka Hoʻonaʻau Pūnaewele Huakaʻi Hou Huʻai a me Luna Nui o nā Egg Farmers o Kanada. ʻO ia ka Pelekikena o ka International Egg Commission (IEC), a me ka luna o nā komite he nui ma ka pae honua. ʻO Tim nō hoʻi ka noho o ka International Egg Foundation (IEF), nona ka manaʻo e hoʻonui i ka ʻai hua manu ma nā ʻāina ulu, e hoʻolako i nā ʻohana undernourished me kahi lako protein kūʻokoʻa, hoʻomau, kiʻekiʻe.