sunflower, sunflower field, flowers

Gain Vitamin D Even Without Sunlight? 在家补充维生素D

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由于最近的新型冠状病毒,许多市民都会留在家中以减低受感染的风险。因阳光照射不足,有很多人担心会影响维他命D的吸收。

Due to the recent novel coronavirus outbreak, many people have stayed home most of the time to prevent the infection. Some people have expressed their concerns about reduced exposure to the sunlight, affecting their absorption of vitamin D.

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维他命D对骨骼和关节健康十分重要,而维生素D缺乏症可导致骨质疏松症并会增加患骨关节炎的机会。虽然晒太阳是我们体内维他命D的主要来源,但有些食物亦含有维他命D,例如油脂较高的鱼(例如三文鱼、吞拿鱼)、鸡蛋、食物标签注明加入维生素D的奶制品(例如牛奶、芝士)和早餐谷物等。

Vitamin D is important to bone and joint health. Vitamin D deficiency can lead to osteoporosis and increase the risk of osteoarthritis (OA). While our main source of vitamin D is from exposure to sunlight, there are foods that also contain vitamin D, such as fatty fish (e.g. salmon, tuna), eggs and fortified dairy products (e.g. milk, cheese) and cereals.

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在此期间,可考虑适量进食以上食物,同时亦要维持均衡和多元化饮食及多吃蔬果。此外,建议每周食用两至三份150克(约整只手大小)的鱼以保持健康更可降低患上心脏病的风险。

At this period of time, you can eat a moderate amount of the above foods. Also, it is important to maintain a well-balanced and diversified diet with more vegetables and fruits. Moreover, it is recommended to consume 2-3 servings of fish, including oily fish, per week, to maintain health and to reduce the risk of heart disease. One serving of fish is equivalent to 150g (around the size of one whole hand).

Kammy Yeung Virtus Medical

杨晓茵女士是澳洲注册营养师。毕业于香港大学后,她在悉尼大学获得营养学硕士学位。她曾发表有关脊髓损伤患者营养的论文,亦曾受聘于私立医院和诊所。她的专业范围包括糖尿病、康复、体重管理、肾脏疾病和其他慢性疾病。

Ms. Kammy Yeung obtained her bachelor’s degree (Hons) in Science with a major in Food and Nutritional Sciences from The University of HongKong and her master’s degree in Nutrition and Dietetics with Distinction from The University of Sydney. She has published a research paper about diet for spinal cord injury patients after graduation. She has worked as a registered dietitian at private hospital and clinic, having served a variety of patients. Her areas of interest include diabetes, rehabilitation, weight management, kidney disease, and other chronic diseases.

文章转载自尚志医疗网站  virtusmedical.com

(All images provided by Pixabay or Virtus Medical)