Te Huaora D3: He Aha te Hiranga mō te Hauora o te Tinana?
He aha te Huaora D3?
He huaora tino hira te huaora D3, e whai wāhi nui ana ki te tiaki i tō tātou hauora whānui me te whakahaere i ngā mahi koiora maha o te tinana. Ko tana mahi rongonui ko te whakapakari i te hanganga kōiwi, engari he pānga whānui anō tōna mai i te pūnaha ārai mate, ngā mahi uaua, te oranga hinengaro me te whakahaere i ngā tukanga matatini o te tinana. Ina kore e ranea te huaora D3, ka puta he raruraru hauora maha, nō reira he mea nui kia whiwhi tika te tinana i tēnei huaora.
Ngā Āhuatanga Matua o te Huaora D3
Ko te huaora D3, e mōhiotia ana hoki ko te kolekalsiferol, te āhua huaora D e tino whakamahia ana e te tinana. E rua ngā momo huaora D: D2 (ergokalsiferol) me D3 (kolekalsiferol). Ka kitea te D2 i ngā tipu, ā, ka hangaia te D3 i te kiri o te tangata nā te pānga o te rā, ā, kei ētahi kai kararehe hoki. Ko te D3 te momo e tino pai ana te whakamahinga a te tinana.
He huaora rewa-ngāngara te huaora D3, ā, ka uru ki te tinana i te whāngai ngātahi me ngāngara i te puku iti. E mōhiotia ana hoki ko te "huaora o te rā"; nā te mea ka pā te kiri ki ngā hihi UVB o te rā, ka hangaia te huaora D3. Ka puta tēnei tukanga i te hurihanga o te 7-dehidrokolesterol i te kiri hei D3.
He aha ngā Mahi i roto i te Tinana?
He maha ngā mahi nui a te huaora D3 i roto i te tinana. Ko ēnei:
Te whanaketanga me te whakapakari i te kiko kōiwi
Te whakahou me te whakatikatika i ngā kōiwi
Te whakahaere i ngā kōpeketanga uaua
Te whakamahi i te huka toto i te tukanga pūngao
Te tautoko i ngā pūtau o te pūnaha ārai mate
Ka āwhina te huaora D3 ki te mimiti tika o te konupūmā me te waikawa pāhūhū i te puku, kia taea ai te whakamahi mō te hauora kōiwi me ngā niho.
He aha ngā Raruraru ka Puta i te Kore?
Ka pā te kore huaora D3 ki te tinana ki ngā raruraru hauora maha. Ko ngā āhuatanga ka puta i te kore huaora D3 ko:
Te ngoikore o te whanaketanga kōiwi me te rākiti i ngā tamariki (ka ngoikore, ka kīrehe ngā kōiwi)
Osteomalasia i ngā pakeke (te ngaro o te kohuke i ngā kōiwi me te ngoikore)
Osteoporosis i te hunga kaumātua (te heke o te kiato kōiwi me te piki o te tūpono whati)
Te ngoikore o ngā uaua, ngā kōpeketanga uaua
Te ngoikore o te pūnaha ārai mate me te māmā o te pāngia ki ngā mate
Me pēhea te Whiwhi Huaora D3?
Ko ngā puna matua o te huaora D3 ko te rā, ngā kai kararehe, me ngā tāpiritanga kai e taunakitia ana i ētahi wā.
Te Rā
He painga motuhake te whakamahi i te rā hei whakatutuki i te hiahia huaora D3 o te tinana. Ina pāngia ki ngā hihi UVB, ka huri te 7-dehidrokolesterol i te kiri hei pre-D3, kātahi ka huri ki te huaora D3 (kolekalsiferol) nā te mahana o te tinana. Kia pai te hanga huaora D3, me noho ki te rā i runga i te momo kiri, te pakeke me te wāhi noho. Ki te kore e taea te noho tika ki te rā, ka piki te tūpono o te kore huaora D3.
Ngā Puna Kai
Kei ētahi kai, otirā ko ngā kai kararehe, te huaora D3. Ko ēnei kai ngā puna matua i te kai o ia rā:
Ngā ika momona (pērā i te hāmana, sardine, mackerel)
Ate
Te kōwhai o te hēki
Te miraka me ngā hua miraka kua whakapakarihia (pēnei i te tīhi, pata)
Te mīti whero
Ka tāpirihia hoki te huaora D3 ki ētahi pata paraoa me ētahi atu kai. Engari, he iti ake te nui i roto i te nuinga o ngā kai i te mea ka whiwhi i te rā, i ngā tāpiritanga rānei.
Ngā Tāpirihanga Kai
Mō te hunga kāore e whiwhi huaora D3 i te kai, kāore rānei e noho ki te rā, me te hunga he raru hauora, ka taea te whakamahi tāpirihanga huaora D3 i raro i te tohutohu a te rata. He nuinga kei te puka pata, kāpene rānei, ā, me whakamahi i te rahinga me te wā kua tohua e te rata. Ki te nui rawa te kai, ka puta he mate, nō reira me tango anake i raro i te aratohu hauora.
Ngā Painga o te Huaora D3 ki te Hauora
He nui ngā painga o te huaora D3 ki te hauora tangata. E ai ki ngā rangahau pūtaiao, ko ngā painga matua ko ēnei:
-Ka āwhina ki te tiaki i te hauora kōiwi me ngā niho
-Ka whakapai i te mimiti o te konupūmā; nō reira ka whakapakari i ngā kōiwi me ngā niho. Ka ārai te huaora D3 tika i te ngaro kōiwi, te rākiti me te osteomalasia.
-Ka tautoko i ngā mahi uaua
-Ka whai wāhi te huaora D3 ki te mahi tika o ngā pūtau uaua, otirā i te hunga kaumātua hei whakaiti i te ngoikore uaua me te tūpono hinga.
-Ka whakapakari i te pūnaha ārai mate
-Ka tautoko i ngā mahi o ngā pūtau ārai mate, kia kaha ake te tinana ki te aukati i ngā mate.
-Ka whai pānga pai ki te oranga hinengaro
-E ai ki ētahi rangahau, ka pā te iti o te huaora D3 ki ngā raruraru hinengaro pērā i te mānukanuka. Mā te ranea o te huaora D3 ka pai ake te āhua o te hinengaro.
-He whai hua ki te ārai i te rākiti i ngā tamariki
-He mea nui mō te whanaketanga kōiwi i te wā tipu, ā, ka āwhina ki te ārai i te rākiti mēnā ka ranea te whiwhi.
Te Hononga ki ngā Mate Metapōlika me ngā Mate Roa
E ai ki ētahi rangahau, ka ārai pea te huaora D3 i te tūpono mate huka, te hauora o te whatukuhu me te manawa, me ngā mate ārai-mate (pērā i te multiple sclerosis). Engari, me nui ake ngā rangahau hei whakapūmau i tēnei.
Te Hiranga i te Wā Hāpū me te Whāngai U
He mea nui kia ranea te huaora D3 i te wā hāpū mō te hauora o te pēpi me te whaea. Ki te kore, ka piki te tūpono o ngā raruraru hāpūtanga. Me aromatawai motuhake te hiahia tāpirihanga i tēnei wā e te rata.
Me pēhea te Kite i te Kore Huaora D3?
I te nuinga o te wā, kāore he tohu o te kore huaora D3. Ka kitea pea te ngenge, te mamae i ngā uaua me ngā kōiwi, te pāngia ki ngā mate, te ngoikore o ngā kōiwi, te ngoikore tipu i ngā tamariki. Mā te ine i te 25-hydroxy D i te toto ka tino mōhiotia. Ki te kitea te kore, ka tīmata te rongoā i raro i te tohutohu a te rata.
Ngā Kupu Whakatūpato me ngā Tūraru
He kino te nui rawa o te huaora D3, pēnei i te kore. Ka piki te konupūmā i te toto (hypercalcemia), ka puta pea he kōhatu ki te whatukuhu me ētahi atu raruraru hauora. Me tango anake ngā tāpiritanga i raro i te tirotiro a te rata.
Ngā Pātai Auau
1. Me pēhea te kite i te kore huaora D3?
Ko ngā tohu o te kore huaora D3 ko te ngoikore, te mamae kōiwi me te uaua, te pāngia ki ngā mate. Engari, me whakamātautau toto hei tino whakamana i te kore.
2. Kei hea te huaora D3 i roto i ngā kai?
Ka kitea te huaora D3 i ngā ika momona, te ate, te kōwhai o te hēki, te miraka me ngā hua miraka. He puna nui hoki te rā.
3. He aha te nui huaora D3 e hiahiatia ana ia rā?
Ka rerekē te hiahia ia rā i te tangata, te pakeke, ngā āhuatanga noho me ngā mate motuhake. E ai ki ngā whakahaere o te ao, ko te 600-800 IU ia rā mō te pakeke. Me ui ki te rata mō te nui tika.
4. Me ui ki te rata i mua i te tango tāpirihanga huaora D3?
Āe, me aromatawai hauora i mua i te tango tāpirihanga huaora D3. Me ui ki te rata mō te kore me te nui tika.
5. He ranea te rā mō te hanga huaora D3?
Mō te nuinga, ka ranea te noho tika ki te rā hei whakatutuki i te hiahia huaora D3. Engari, mō te hunga kāore e taea te noho ki te rā (pērā i te hunga noho roto, kaumātua, kiri parauri), me whai tāpiritanga huaora D3.
6. He aha ngā raruraru hauora ka puta i te kore huaora D3?
Ka puta te rākiti i ngā tamariki, te osteomalasia i ngā pakeke, te osteoporosis i te hunga kaumātua. Ka pā hoki te ngoikore ārai mate, te pāngia ki ngā mate, te mamae uaua me te kōiwi.
7. Ka aha mēnā ka nui rawa te huaora D3?
Ko te nui rawa o te tango, ka taea te arahi ki te tiketike o te konupūmā i roto i te toto e kīia nei ko te hiperkalsemi. He āhuatanga tēnei e kawea mai ana he mōrearea hauora, otirā mō te hauora o ngā whatukuhu. He mea nui kia whai tohutohu tākuta i te whakatau ki te tango āpiti.
8. Ko ēhea rōpū ka māmā ake te ngoikore o te huaora D3?
Ko te hunga kaumātua, ko te hunga noho ki ngā wāhi kati, ko te hunga kiri parauri, ko te hunga he raruraru kai, ko ngā wāhine e whāngai ana, e hapū ana hoki, me te hunga he mate mauroa ētahi, kei te rōpū mōrearea mō te ngoikore.
9. He aha atu ngā painga o te huaora D3 i tua atu i te hauora kōiwi?
Ka taea te āwhina ki te whakapakari i te pūnaha ārai mate, te tautoko i ngā mahi uaua, te whai pānga pai ki ētahi raruraru hauora hinengaro, me te whai wāhi ki te tiaki i te tinana i ētahi mate mauroa.
10. Me hoatu āpiti huaora D3 ki ngā tamariki?
Mā te tohutohu a te tākuta, ka taea pea te hoatu āpiti huaora D3 ki ngā tamariki e tipu ana me ngā pēpi. Mā te tākuta e whakatau te rahinga me te āhua o te whakamahi.
11. Me tango huaora D3 ngā wāhine hapū?
I te wā hapūtanga, he mea nui kia ranea te taumata huaora D3 mō te hauora o te whaea me te pēpi. Me whiriwhiri te rahinga me te auau o te whakamahi mā te tākuta anake.
12. He aha te hononga o te huaora D3 ki te mate huka?
E ai ki ētahi rangahau, mā te ranea o te taumata huaora D3 ka piki te tairongo ki te insulini, ka āwhina hoki ki te whakahaere i te huka toto. Heoi, ko te kai tika, te korikori tinana me ngā rongoā te pūtake o te rongoā mate huka. Ka taea anake te whakamahi i te huaora D3 hei tautoko anake ki te rongoā.
13. He mea nui te huaora D3 mō te hauora waha?
Āe, mā te ranea o te huaora D3 ka tautokohia te mimiti konupūmā, ka āwhina ki te ārai i ngā mate niho me ngā mate kapia.
14. Ka taea te whiwhi huaora D3 i ngā puna tipu?
Ko te nuinga o te huaora D3 kei ngā puna kararehe. Ko ngā tipu he huaora D2 kē. Mō te hunga vegan me te hunga kai huawhenua, ka taea te tango āpiti huaora D3, otirā i ngā momo i ahu mai i te microalg me te harore.
15. He haumaru ngā āpiti huaora D3 mō ngā whaea e whāngai ana?
I te nuinga o te wā, he haumaru mēnā ka whakamahia i ngā rahinga i taunakitia e te tākuta, ā, ka taea te whakawhiti ki te waiū. Me whai aratohu tākuta ngā whaea e whāngai ana mēnā e whakaaro ana ki te tango āpiti.
Ngā Rauemi
Te Rōpū Hauora o te Ao (WHO) – Pepa Mōhio Huaora D
US National Institutes of Health – Pepa Mōhio Huaora D mō ngā Kaipūkenga Hauora
Endocrine Society – Aratohu Mahi Haumanu mō te Huaora D
Harvard T.H. Chan School of Public Health – Te Pūtake Kai: Huaora D
Mayo Clinic – Huaora D: Ngā Painga me ngā Whakaritenga