He aha te huaora D?
He huaora wairewa-ngako tēnei ka hangaia mā te kiri ina pāngia e te hihi ultraviolet B (UVB). He mea nui tana mahi ki te hauora o te wheua, te pūnaha ārai mate me te pākia o te konupūmā.
Te whanaungatanga i waenga i ngā hihi UV me te huaora D
Ko ngā hihi UVB te pūtake matua o te hanga huaora D.
Kia pāngia te kiri e te UVB, ka taea e ia te whakaputa i te huaora D3 (cholecalciferol) mā roto i ngā matū whakapūmua cholesterol.
1. Ka whakaoho ngā hihi UVB i te hanganga huaora D
Kei roto i te kiri tētahi matū e ahu mai ana i te cholesterol e kiia nei ko te 7-dehydrocholesterol.
Ina pāngia e te hihi UVB (roa ngaru 290–315 nm), ka hurihia tēnei matū hei previtamin D₃, kātahi ka whakapūmautia i roto i te wera hei huaora D₃(kolekalsiferol).
Huaora D₃ka haria ki te ate me ngā whatukuhu, ka hurihia hei tōna āhua hohe, te calcitriol (1,25-dihydroxyvitamin D).
2. Ngā Take e Pā Ana ki te Whakaputa Huaora D
Te tae o te kiri: Ka whakaitihia te mimiti UVB e te kiri pōuri (nui ake te melanin), ā, ka roa ake te wā e pāngia ai e te rā.
Te whānui me te wā: Ka iti ake te kaha o te UVB i te takurua me ngā whānui teitei ake, ka whakaiti i te hanga huaora D.
Te wā o te rā: Te rā o te poutumarotanga (10 i te ata)–3 PM) ka whakarato i te pānga UVB kaha rawa atu.
Tau: He iti ake te huaora D e whakaputaina ana e ngā kaumātua nā te mea he angiangi ake te kiri.
Te whakamahinga o te pare rā: Ka taea e te SPF 30+ te aukati i te ~95% o te UVB, ka whakaiti i te hanga huaora D.
3. Ngā Hua o te Huaora D
Hauora wheua: Ka whakatairanga i te mimiti konupūmā, ka ārai i te rickets (i roto i ngā tamariki) me te osteomalacia (i roto i ngā pakeke).
Te mahi a te pūnaha io: Ka tautoko i te whakahaere i te ārai mate, ā, ka whakaiti pea i te tūponotanga o te mate.
Te whakahaere i te wairua: E hono ana ki te whakaputanga serotonin, ka pai ake pea te hauora hinengaro.
4. Ngā Mōrearea o te Nui rawa o te Whakamārama UV
Te kino o te kiri: Ka puta te wera o te rā, te koroheketanga wawe, me ngā whakarerekētanga DNA i ngā hihi UV.
Matepukupuku kiri: Ka piki ake te mōrearea o te matepukupuku kiri melanoma me ngā matepukupuku kiri kore-melanoma mēnā ka roa te pānga ki ngā hihi UV.
Te paitini o te huaora D: Ka taea e te nui rawa o te huaora D (mai i ngā tāpiringa, ehara i te rā) te arahi ki te hypercalcemia.
5. Te Whakataurite i te Whakamārama me te Haumaru o te Rā
Te pānga poto, te pānga auau: 10–30 meneti te roa o te rā (kia mau ngā ringa/waewae i te rā, kaua e pania ki te hinu ārai rā) 2–E ranea ana kia toru ngā wā i te wiki mō te hanga huaora D (ka rerekē i runga i te momo kiri me te wāhi).
Ngā pūtake kai: Ko ngā ika momona (tāmana, makarela), ngā miraka whakakaha, me ngā tāpiringa ka āwhina i te pupuri i ngā taumata.
Tiaki: Whakamahia he hinu ārai-rā i muri i te whakamahinga tuatahi hei ārai i te kino o te kiri.
He mahi tēnei mā ngā mīhini whakakoi kiri?
Ko te nuinga o ngā mīhini kiri kiri arumoni e whakamahi ana i te UVA kaua i te UVB. Ka hohonu ake te uru o te UVA, engari kāore e whai wāhi nui ki te hanga huaora D.
Kua kitea e ngā rangahau ahakoa he iti noa te nui o te UVB kei roto, he nui ake te horopeta i tērā e whiwhihia ana e te rā maori, ā, he nui ake te kino pea ki te kiri.
Ngā kōwhiringa haumaru ake:
Te whitinga ki te rā: 10–15 meneti te whitinga ki te mata me ngā ringa i te rā i ia rā.
Kai: ika, toene hua manu me te miraka whakakaha.
Ngā Tāpiringa: Me tango ngā tāpiringa Huaora D3 i raro i te tirotiro a te rata.