'비타민D', 어디서 얻는가? How do I get the vitamin D my body needs?

 

from christhekiwi.com

 

비타민D 생성과정

 

[Vitamin D] 비타민 D는 암을 예방할 뿐더러 염증도 억제하기도 한다. 최근에 비타민 D가 부족하면 고혈압을 유발한다는 연구결과도 나왔다. 미국 식품의약국(FDA)에 따르면 성인 400IU,18세 이하 어린이는 200IU을 권장하고 있다.   비타민 D 생성방법 1.피부를 햇볕(자외선)에 노출시킨다. 노출시간은 하얀피부는 30분정도 검은 피부는 2시간 노출시켜야한다. 그렇다고 일부러 피부를 태우거나 썬탠할 필요는 없다. 오히려 과하면 피부암이 발생할 우려도 있다, 비타민 D의 생성은 시간 장소 피부색에 다르며 노출이 많을수록 많게 된다. 일반적으로 노출시켜 생성된 비타민 D는 전체 필요량의 80%정도가 된다. 나머지는 음식이나 약을 통해서 섭취해야한다.   2.음식에 들어있는 비타민D의 양 계란 한개의 노른자에 비타민D 21IU 버섯 양송이에 풍부하다. 우유 한컵에 비타민D 100IU 간유(대구) 오메가3 참치 오메가3+ 비타민D 200IU 연어 오메가3+ 비타민D 새우 85g에 129IU+오메가3   [Ultraviolet B (UVB)] 파장이 315~280nm인 자외선. 프로비타민 D를 비타민 D로 변환시키는 작용을 하며, 각막에 염증(소위 실맹)을 일으키거나, 피부암의 원인이 되기도 한다. kcontents

 

 

How do I get the vitamin D my body needs?

Summary The two main ways to get vitamin D are by exposing your bare skin to sunlight and by taking vitamin D supplements. You can’t get the right amount of vitamin D your body needs from food.   The most natural way to get vitamin D is by exposing your bare skin to sunlight (ultraviolet B rays). This can happen very quickly, particularly in the summer.   You don’t need to tan or burn your skin to get vitamin D. You only need to expose your skin for around half the time it takes for your skin to turn pink and begin to burn. How much vitamin D is produced from sunlight depends on the time of day, where you live in the world and the color of your skin. The more skin you expose the more vitamin D is produced.   You can also get vitamin D by taking supplements. This is a good way to get vitamin D if you can’t get enough sunlight, or if you’re worried about exposing your skin. Vitamin D3 is the best kind of supplement to take. It comes in a number of different forms, such as tablets and capsules, but it doesn’t matter what form you take, or what time of the day you take it.   Different organizations recommend different amounts of vitamin D supplement to take each day. The Vitamin D Council recommends taking larger amounts of vitamin D each day than other organizations, because smaller amounts aren’t enough to give you what your body needs. Most people can take vitamin D supplements with no problems. However, if you have certain health problems or take certain medicines, you may need to take extra care.   Your body gets most of the vitamins and minerals it needs from the foods that you eat. However, there are only a few foods that naturally contain any vitamin D. Most foods that contain vitamin D only have small amounts, so it’s almost impossible to get what your body needs just from food.   Because there are only small amounts of vitamin D in food there are only two sure ways to get enough vitamin D:   ■Exposing your bare skin to sunlight to get ultraviolet B (UVB). ■Taking vitamin D supplements.   Exposing your bare skin to sunlight (ultraviolet B) Your body is designed to get the vitamin D it needs by producing it when your bare skin is exposed to sunlight. The part of the sun’s rays that is important is ultraviolet B (UVB). This is the most natural way to get vitamin D.   Large amounts of vitamin D3 (cholecalciferol) are made in your skin when you expose all of your body to summer sun. This happens very quickly; around half the time it takes for your skin to turn pink and begin to burn. This could be just 15 minutes for a very fair skinned person, yet a couple of hours or more for a dark skinned person.   You don’t need to tan or to burn your skin in order to get the vitamin D you need. Exposing your skin for a short time will make all the vitamin D your body can produce in one day. In fact, your body can produce 10,000 to 25,000 IU of vitamin D in just a little under the time it takes for your skin to turn pink. You make the most vitamin D when you expose a large area of your skin, such as your back, rather than a small area such as your face or arms.   There are a number of factors that affect how much vitamin D your body produces when your skin is exposed to sunlight.  These include the time of year and time of day, where you live in the world and the type of skin you have.   The amount of vitamin D you get from exposing your bare skin to the sun depends on:   ■The time of day – your skin produces more vitamin D if you expose it during the middle of the day. ■Where you live – the closer to the equator you live, the easier it is for you to produce vitamin D from sunlight all year round. ■The color of your skin – pale skins make vitamin D more quickly than darker skins. ■The amount of skin you expose – the more skin your expose the more vitamin D your body will produce. The time of year and time of day When the sun’s rays enter the Earth’s atmosphere at too much of an angle, the atmosphere blocks the UVB part of the rays, so your skin can’t produce vitamin D. This happens during the early and later parts of the day and during most of the day during the winter season.   The closer to midday you expose your skin, the better this angle and the more vitamin D is produced. A good rule of thumb is if your shadow is longer than you are tall, you’re not making much vitamin D. In winter, you’ll notice that your shadow is longer than you for most of the day, while in summer, your shadow is much shorter for a good part of the middle of the day [Main Page Link] http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/# vitamindcouncil.org

 

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