E kei huaora D? Ko te hua pai mo te hauora o te whānau

tangata katoa e mohio ana e huaora mo te tinana, ko te tino nui. Huaora whakahaere i te mahi o okana me ngā pūnaha katoa, te pupuri mahi noa. Hoki ia huaora motuhake reira ko te ariā o te whakaritenga o ia rā. Ki te tango ana te tangata i te whakaritenga o ia rā o huaora nga ra, i te tinana o tona mahi he rau ōrau. Ki te te kore makona tenei huru, ka āta puta tikanga hē e puta i roto i disorders mahi o whēkau me ngā pūnaha o te tinana tangata.

Kia aroha mai, ka rite ki e tatou i pai, e kore huaora taea kohikohi mo te whakamahi heke mai. Nui ki te faatura i te tikanga o te rōpū rā, o te horopeta e hiahiatia o te huaora.

I roto i te matū maha, e mohiotia ana ko huaora, faufaa no te huaora tangata D. nui whakaritenga o ia rā mō tenei rauemi, ko te: hoki ngā tamariki me ngā pakeke - 10 mcg / ra; mo te kaumātua, wahine hapu, me mo te rerekē mate - 15 mg / ra. Ko ahurei i roto i taua taea ki te synthesize reira koe, ka whiwhi tahi ki etahi kai he tangata ko tenei huaora. Kia kite a, e kei huaora D?

Te rā - he puna o te huaora D

I raro i te mahi o te radiation hihi katinga i roto i te kiri tīmata ki te hanga i tika mo tatou taonga. Ano, i roto i te rerekē momo kiri , me te i raro i ngā tikanga taiao huaora D i hanga rerekē. Nuinga e pängia ana ki te Tuhinga kiri marama. kiri pouri ki te whakaputa i me kia nui roa me te rā i te moni ano. Ko te āhua o te pa i te rangi ma hoki whai wāhi nui. I roto i te pa poke rā tiki matatini ake, me te huaora D whakaputaina i roto i te kiri āta. Ko te wa pai mo te pāinaina: te ata ki te 12 haora. I tenei wa, ko te pukuriri iti hihi o te ra, a ka he poke tonu te rangi.

Me pēhea te ki te tiki huaora D i kai?

Ko te aha e pā ana ki ka kōruru me te rā e kore e taea te kite hoki wiki? e kore hoki maha rohe Russian he nohinohi te tenei āhuatanga. He kitea te whakahoki: i roto i kia whakaurua nga tikanga o te rā hē i roto i te kai o kai taonga i roto i te taonga he tika hoki tatou. whakatika te pātai whaitake: e kei huaora D me ētahi atu ngā matūkai? He hua i roto i nei te ihirangi o tenei huānga e taea makona te hiahia o te tinana tangata. Ko ētahi o ēnei:

• hinu ika - ko te mea kei huaora D i roto i ngā tau nui. Kaiwhakawa: 100 go o tenei hua ko 0,21 mg huaora utu nui. Huri i te reira i roto i e taea te whakatau 5 anake go o te hinu ika te whakaritenga tangata rā o te huaora D. I tua atu, normalizes hinu ika lipid pākia i roto i te tinana, me te whakatairanga mate taimaha. kohi auau o tenei hua mīharo hanga makawe matotoru, me te talangofua, tauturu Meina te kiri, he anti-histamine me pānga anti-inflammatory me te whakaiti i te mōrea o te osteoporosis. I mua, te hinu pākirikiri ate wehi kakara koi me te kino, me te tarukino hou huatau hiri i roto i te oko, me te kore e hongi. I mua i te hoko koe hinu ika i te rongoā, tirohia ki tō tākuta, rite reira e he maha o contraindications.
• ika moana. Ko te wahi i te huaora D roto, me i reira e hamanga waikawa ngakongako i roto i moni nui. Ngā momo o te ika moana ki te ihirangi ngako tiketike - puna taonga o te huaora D, rawa pākirikiri me halibut. Ko te rahinga iti i roto i roto i te hopu (2.9 g / 100 g o hua), tawatawa tuna (3 g / 100 g hua). Ko kukū mōrahi o te huaora D i roto i te ate ika. Kai hinuhinu moana ika, ka whakarangatira hoki koe i te tinana ki te ahurei Omeka-waikawa, e roa taiohi, me te whawhai ki te atherosclerosis.
• Hēki, rawa te toene, - he aha kei huaora E i roto i te nui o 4.5 micrograms ia 100 g he wātea tenei hua, e kei huaora E me te A. whai wāhi ratou katoa ki te absorption pai. I tua atu, i roto i te toene kei roto ko te tino, e homai te elasticity o nga mea tuhonohono lecithin.
• Ate, mīti, poaka heihei ranei - he aha e hiahia koe? Ka taea te kitea te ate 100 0.4 mcg o te huaora D. I tua atu, i te ate - he hua e kei huaora A, he pūmua nui, rino, me te parahi, e e ngā digested ka tiaki i te tinana i te anemia.
• hua ngako miraka: pata, kirīmi kawa, kirīmi - huaora A i roto i nei e pā ana ki 0.2 mg. Dairy Kei roto hua konupūmā me ūkuikui, e pai i riro e whakawhetai huaora D.

I muri ui ki te rārangi, inaianei e mohio ana koe, e kei huaora D. Kia tino ki ngā i roto i te kai o enei kai, me te noho hauora. He mea nui ki te mōhio e tenei huaora ko tino pumau maimoatanga wera, engari kei te ngaro i te marama, me te rangi.

Me pēhea te ki te hei kaihuawhenua?

Kaihuawhenua e aukati i to koutou kai hua kararehe katoa, kia whakaata hoki, e kei huaora D. kaihuawhenua kia whakarongo ki wōnati, harore, te pāhiri, ōti, ongaonga, alfalfa me te aihere. Ko te ihirangi o enei hua huawhenua o te huaora D he iti rawa, a ka kia uaua ki te hanga ake te ërá, kai te kai anake. Hoki te take taua ka waiho reira e tika ana ki te whakauru i roto i te kai o te hinu ika, he aha kei huaora D i roto i ngā rahinga nui.

Kia pehea te whai hua huaora D?

Kia matau o te aha te mea na e tika ana mo to tatou hauora huaora D. Functions o te huaora D:

• Hanga konupūmā pūhui matatini whakatairanga tona absorption me whakawhenumi ki te tinana. Tenei hanga wheua, me niho kaha me raru, makawe me whao - ataahua.
• Tamariki - he anake te ara ki te aukati i te putanga me te whanaketanga o kōiwi tenei.
• ārai te reira i mate autoimmune kino, ārahi ki te whanaketanga o te sclerosis maha.
• I roto i ngā ki te huaora A, me te C haapuai te pūnaha ārai mate, te whakarato i te tiaki huaketo kaha mo te takitahi.
• Kei te aro te reira ki mate Cardiovascular me oncological.
• Mārika i whakapiki i te huru kiri i roto i tona mate.
• E tauturu te reira ki te takanga mai ūkuikui me te konupora.
• Normalizes auau upoo- toto.
• whakatairanga te reira i excretion o konganuku taimaha, tae atu mata.
• Ka rite ki te kawainga ki testosterone, he mea e tika ana mō ngā tangata katoa ki te ora noa.

Kia pehea te maha ngā mahi mahi tenei huaora! Na e matau koe e founga mahu'inga ko reira ki te mohio, e kei huaora D, a ki te hanga ake te takarepa.

He aha te mea nui, ko te ranei huaora D mō ngā tamariki?

rawa nui mo ki te tamaiti mau tonu te taumata o te huaora D i roto i te tinana. ka whakatupato reira ia o te mate kino - kōiwi. Kia kitea o roto i te mea e roto huaora D ki te tamaiti. Tamariki e whāngai ū ana te tiki ia ia i roto i o te tinana o te whaea ki te waiu. Lactating wahine Ko te tino nui ki te whakamahi i ngā hua, i roto i te rota o te huaora D kei te wa nui i roto i te ra ranei tango i te complexes huaora motuhake. Me hoki Baby ki hei i roto i te ra i nga ra i roto i te ata.

Tamariki e he pounamu-whangai, te ranunga hua, e kei āta huaora D. Lau te hanganga o te ranunga. Ki te te kore kitea huaora e hiahiatia ana i reira, he mea e tika ana rānei ki te huri i te ranunga, ki te whakarite i tona taenga i roto i te tahi atu mau rave'a ranei.

Ki te whakataki o ngā kai tautoko, me te whakawhiti atu ki te "pakeke" kai, koe e taea e ite noa ki te tāpiri ki te kai o te tamaiti te mea kei roto huaora D.

E taea te tango ahau huaora taero D kahore whakahaunga o te taote?

Kei te maha whakaritea Pediatricians ki ngā tamariki i raro i toru tau o te huaora D i te puka o te raau taero. Ko te rānei "Vigantol" (hinu-e hāngai ana) ranei "Akvadetrim" (wai-e hāngai ana). Inenga me Whakahaere e whakaritea anake e te rata e hāngai ana i runga i te mana o te tamaiti, rohe o te noho, me te momo o te tamaiti kai. Kaua e tīmata tango huaora D, kahore tūtohutanga o te tākuta. He tuwhena rawa o tenei taonga ka taea e meinga raruraru nui i roto i te tinana.

I roto i te rohe maha o Russia, i reira ra paki te tau, e kore neke atu i ono tekau, e te faaruru i te taupori he kaimahi o huaora D. Me tenei hē ki te mahi tonu i o te tinana whakakiia a te ārai mate kino. Te ine i te taumata o te huaora D no te mau melo atoa o te utuafare, me te haere ki te tākuta. Ki te tika, ka whakahau i te tākuta te maimoatanga tika.

E noho hauora!