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怎樣才能攝取足夠的維他命 D? How Can I Get Enough Vitamin D?


但維他命 D 非常特別。

很難獲得足夠的維他命 D。事實上,據估計,幾乎一半的普通民眾都缺乏維他命 D。

所以,讓我們談談我們需要多少這種重要的維他命 ,以及如何才能獲得足夠的維他命 。


We all know vitamins are super-important for health.

But vitamin D is extra-special.

It's difficult to get enough vitamin D. In fact, it is estimated that almost half of the general public is vitamin D-deficient.

So, let's talk about how much of this critical vitamin we need, and how you can get enough.


維他命 D也被稱為“陽光維他命”,可以通過暴露在陽光下、食物和補充劑中獲得。

Also dubbed the "sunshine vitamin", vitamin D can be obtained through exposure to the sun, food, and through supplements.


維他命 D 的重要性 The Importance of Vitamin D

維他命 D 幫助我們從食物中吸收鈣,幫助我們建立強壯的骨骼。

維他命 D 還可以幫助免疫功能、細胞生長,並有助於預防情緒失衡,例如抑鬱症和季節性抑鬱。

Vitamin D helps us absorb calcium from our food and helps us build strong bones.

Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

維他命D 攝入不足會導致骨軟化症等骨骼疾病。 維他命 D 不足還會增加患心髒病、自身免疫性疾病、某些癌症甚至死亡的風險。 每天爭取的“官方”最低維他命 D 量僅為 400-600 IU。 許多專家認為,這對於最佳健康來說還遠遠不夠。


為確保您獲得足夠量的維他命 D,您可以每週使用上述三種維他命 D 來源的任意組合。


Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The "official" minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.


To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.



如何從陽光中獲取足夠的維他命 D? How can I get enough vitamin D from the sun?

從陽光中獲取維他命 D 是最有效的。 Obtaining vitamin D from the sun is the most effective.


暴露在陽光下時,您的皮膚會產生維他命 D; 這就是為什麼它被稱為“陽光維他命”。你的皮膚產生多少維他命 D 取決於很多事情。 位置、季節、雲層、衣服,都會影響皮膚從陽光中產生的維生素 D 的量。 一項標準建議是在上午 10:00 至下午 3:00 之間進行大約 5-30 分鐘的陽光照射。 面部、手臂、腿部或背部。 這應該在沒有防曬霜的情況下進行,至少每週兩次。當然,我們應該始終避免曬傷,當然在某些地方(和一年中的季節),曬太陽並不容易。 那麼,我們如何才能通過其他方式獲得足夠的維他命D 呢?


Your skin makes vitamin D when it's exposed to the sun; that's why it's referred to as the "sunshine vitamin."How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week.Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it's not easy to get sun exposure. So, how can we get enough vitamin D in other ways?


如何從食物中獲取足夠的維他命 D? How can I get enough vitamin D from food? 富含脂肪的魚、肝臟和蛋黃中含有豐富的維他命 D。 一些蘑菇在暴露在陽光下時會產生維他命 D。

Vitamin D is abundant in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they're exposed to the sun.


有些食物是用維他命 D “強化”的(這意味著添加了維他命 D)。這些食物包括牛奶、一些橙汁、早餐麥片和酸奶。 它會在標籤上註明每份添加了多少維他命D。


因為維他命D 是脂溶性的,如果你吃一些脂肪(當然是健康脂肪),你可以增加它從食物中的吸收。 在陽光照射和食物之間,即使是每天至少 400 IU 的維他命D 也可能難以獲得; 這就是為什麼維他命D 補充劑非常受歡迎的原因。


Some foods are "fortified" (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course). Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.



如何從補充劑中獲取足夠的維他命 D? How can I get enough vitamin D from supplements?

只需“服用藥丸”或服用一些魚肝油(也含有維他命 A)就很容易了。 這些中的任何一個都可以確保您獲得最少量的維他命 D,再加上一點。

It's easy enough to just "pop a pill" or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.

但在服用含維他命 D 的補充劑之前,請確保檢查它們不會與您可能正在服用的其他補充劑或藥物相互作用。 始終閱讀您的標籤,並向醫生或藥劑師尋求建議。


服用的劑量不要超過任何維他命 D 補充劑標籤上的建議劑量,醫療護理除外。


推薦的最大量(對於一般人群)是 4,000 IU/天。 過多的維他命 D 會使血液中的鈣含量升高(達到不安全的水平),這會影響您的心臟和腎臟。


如果您擔心,最好的辦法是請您的醫療保健專業人員進行血液檢查,並就補充劑形式的維生素適合您的量提出建議。 您的醫療保健從業者可能會在他們的護理下建議在短時間內補充更高量的維他命 D。


But before you take vitamin D-containing supplements, make sure you check that they won't interact with other supplements or medications you may be taking. Always read your labels, and ask a doctor or pharmacist for advice.


Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.


The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.


The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time whilst under their care.


結論 Conclusion

維生素 D 是一種必需維生素,許多人很難維持足夠的水平。 有三種方法可以獲得足夠的維生素 D:日曬、通過某些食物或補充劑。


如果您擔心,最好要求進行血液測試,以測試您的維生素 D 水平,以確定哪種方法適合您。 始終按照指示服用補充劑。


Vitamin D is an essential vitamin which many people have a hard time maintaining adequate levels of. There are three ways to get enough vitamin D: sun exposure, through certain foods, or from supplements.


If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.


維生素D的食譜 Bonus Vitamin-D-Rich Recipe: 簡易烤三文魚 Easy Grilled Salmon


Serves 1

材料 Ingredients

  • 一塊三文魚柳1 wild salmon fillets

  • 1-2 根蘆筍 1-2 stalks of asparagus

  • a pinch of sea salt 海鹽

  • a pinch of pepper 胡椒

  • a pinch of dried parsley 乾香菜

  • a pinch of dried dill 乾小茴香

  • 4 tbsp olive oil 橄欖油


做法 Method

  • 預熱烤箱烤架並抬起烤箱架。 把羊皮紙放在烤盤上,把魚放在上面,皮膚朝下。 用單層蘆筍包圍。 Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

  • 在魚和蘆筍上撒上海鹽、胡椒、歐芹和蒔蘿。 淋上橄欖油。 Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.

  • 烤8-10分鐘,直到魚很容易用叉子剝落。 Broil for 8-10 minutes until fish flakes easily with a fork.

  • 上碟 Serve and enjoy! (如果需要,淋上一些檸檬汁 Drizzle with some lemon juice if desired)


Tip: 配上米飯、意大利面或藜麥就可以有一頓完整的飯菜。For a complete meal, serve with a side of rice, pasta or quinoa.




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