如何每天获得足够的维生素D
How to get enough vitamin D every day

How to get enough vitamin D every day

如何每天获得足够的维生素D

你可能对维生素D的好处并不陌生:即改善免疫功能,提高情绪(在某些人群中)和强壮骨骼。不幸的是,维生素D是一种难以捉摸的维生素。维生素D在许多食物中含量并不高,许多人因为整天呆在工作场所而错过了获取维生素D的一大机会——晒太阳。

因此,维生素D缺乏是一个世界性的问题。

如果你认为你可能缺乏维生素D,你应该让你的医生做一个测试来确认。你也可以在家测试维生素D缺乏症,但这取决于你自己对测试公司做研究,确保它符合实验室的安全性、准确性和有效性标准。

无论你是否接受检查,如果你决定服用维生素D补充剂,小心不要超过“可容忍的上限摄入量”(UL),这是已知的安全的最大摄入量。维生素D的UL值是成年人每天100微克(mcg)或4000国际单位(IU)。推荐的每日摄取量(RDA)远低于18-70岁成年人每天15微克或600国际单位。

从补充剂中摄取过多的维生素D会导致维生素D毒性——由于维生素D作为一种补充剂的迅速流行,临床医生开始越来越多地看到这一点。

不管怎样,在你花钱购买一种可能有效也可能无效的补充剂之前,你可以尝试以下六种方法来获得更多的维生素D。

1. 打开办公室、家里或车窗

你的窗户是否能阻挡紫外线取决于你有什么样的窗户。根据国际紫外线协会的说法,标准的窗户允许紫外线a射线通过,但不允许紫外线b射线通过。

大多数住宅和建筑物的窗户都以某种方式处理过,比如用窗膜或色调来阻止两种紫外线通过。因为这很可能发生在你的家里或办公室(也可能是你的车里),打开窗户可以帮助你获得更多的阳光。

如果窗户开得很长时间,一定要涂上防晒系数至少15的防晒霜,如果你正对着开着的窗户,也要戴防紫外线眼镜或太阳镜。如果外面阳光灿烂,你可能不需要打开窗户超过10到15分钟来增加维生素D的产生。

2. 在外面喝第一杯咖啡

早上给自己留点时间,在外面喝第一杯咖啡。早晨的光线不会像晚些时候的阳光那么强烈,但通过这种方式你仍然可以满足至少一部分维生素D的需求。

如果你在家工作,试着在你坐在办公桌前做这件事(不过你完全可以在你最初的电脑工作中再喝一杯)。如果你在办公室或其他地方工作,你可能需要把闹钟提前几分钟来享受晨光。

在你为早点起床而畏缩之前,要知道你得到的好处不仅仅是维生素D的吸收。

早上为自己留出时间,即使只有10到15分钟,也会对你的一天产生积极的影响。你可能会发现自己很期待早晨的咖啡,因为这是一个让你放慢脚步、思考和设定一天目标的时间。

3. 用鱼代替一些肉

根据美国膳食补充剂办公室的说法,金枪鱼、鲑鱼和鲭鱼等富含脂肪的鱼类是最好的天然鱼类。(非强化)维生素D的来源。

事实上,根据美国农业部食品成分数据库,一份100克的大西洋养殖鲑鱼刚好能满足你一天所需的526国际单位的维生素D。

金枪鱼罐头、鲭鱼罐头、石鱼罐头、沙丁鱼罐头、旗鱼罐头、鳟鱼罐头、白鱼罐头和鲟鱼罐头也含有相当多的维生素D。

4. 吃整个鸡蛋

虽然今天大多数成年人在成长过程中都听说鸡蛋对心脏有害,但这个神话后来被证明是错误的(看这里,这里,这里和这里),结果是鸡蛋是少数天然含有维生素D的食物来源之一。

但是你必须吃整个鸡蛋:蛋黄是维生素D的来源。鸡蛋本身不足以满足每日的维生素D需求,但鸡蛋是一种健康、富含蛋白质的方式来帮助达到这一需求。有趣但并不奇怪的是,放养的鸡蛋比传统鸡蛋含有更多的维生素D。

5. 午餐时间散步

CNET绝对不提倡无保护的日晒,但是在皮肤安全和维生素D的摄入之间有一个微妙的平衡。大多数人已经没有得到足够的阳光,防晒霜可以防止你的皮肤吸收紫外线,矛盾的是,紫外线是皮肤癌和维生素D转化为活性形式的罪魁祸首。

你可能想知道一个人要做什么。由于大部分人的维生素D来自于偶然的阳光照射,午餐时散步可以满足你对维生素D的大部分需求。事实上,英国的一项研究发现,中午晒太阳少于15分钟,就足以使健康成年人血液中维持足够的维生素D水平。

午餐时散步能给你带来最好的效果,因为正午的阳光比早晨的阳光强烈,但没有下午的阳光强烈——这意味着你可以出去获取维生素D,同时降低被太阳晒伤的风险。此外,你还可以做一些轻微的运动,回到工作时精神焕发。

如果你有皮肤癌或其他皮肤并发症的家族史,可能会因日晒而恶化,你应该继续遵守医生给你的任何安全协议。

本文所包含的信息仅用于教育和信息目的,并不是作为健康或医疗建议。如果你有任何关于身体状况或健康目标的问题,一定要咨询医生或其他合格的健康提供者。

You're probably no stranger to the benefits of vitamin D: Namely improved immune function, elevated mood (in certain populations) and strong bones. Unfortunately, vitamin D is one of the more elusive vitamins. It's not found in high concentrations in many foods, and many people miss out on the one big opportunity to get vitamin D -- sun exposure -- because they're stuck inside their workplaces all day.

Thus, vitamin D deficiency is a worldwide problem.

If you think you might have vitamin D deficiency, you should ask your doctor for a test to confirm. You could also try an at-home test for vitamin D deficiency, but it's up to you to do your research on the testing company and make sure it meets lab safety, accuracy and efficacy standards.

Whether or not you get tested, if you decide to take a vitamin D supplement, be careful not to exceed the "tolerable upper intake level" (UL), which is the maximum intake known to be safe. The UL for vitamin D is 100 micrograms (mcg) or 4,000 international units (IU) per day for adults. The recommended daily allowance (RDA) is far below that at 15 mcg or 600 IU per day for adults ages 18-70.

Too much vitamin D from supplements can lead to vitamin D toxicity -- something clinicians are beginning to see more often because of vitamin D's skyrocketing popularity as a supplement.

Either way, before you start spending money on a supplement that may or may not work, you can try these six tactics for getting more vitamin D.

1. Open your office, home or car window

Whether or not your windows block UV depends on what kind of windows you have. Standard windows, according to the International Ultraviolet Association, do allow UV-A rays, but not UV-B rays, to pass through.

Most windows in homes and buildings are treated in some way, such as with a window film or tint, that blocks both types of UV light from passing through. Since that's likely the case in your home or office (and possibly your car), opening the window can help you get more sunlight.

Just be sure to wear sunscreen of at least 15 SPF if you'll have the window open for a long time, as well as UV-blocking glasses or sunglasses if you're directly facing the open window. If it's super sunny outside, you may not need to open the window for more than 10 to 15 minutes to increase your vitamin D production.

2. Drink your first cup of coffee outside

Take some extra time for yourself in the morning and drink your first cup of coffee outside. Morning light isn't as harsh as sunlight later in the day, but you can still meet at least some of your vitamin D needs this way.

If you work from home, try doing this before you sit down at your desk (you can totally still take a second cup for your initial stretch of computer work though). If you work at an office or another workplace, you might have to set your alarm a few minutes earlier to enjoy the morning light.

Before you cringe at the thought of an earlier wake-up time, know that you'll get more benefits than just the vitamin D absorption.

Carving out time for yourself in the morning, even as little as 10 to 15 minutes, can have a positive impact on your day. You may find yourself looking forward to your early morning coffee because it's a time for you to slow down, be with your thoughts and set your intentions for the day.

3. Replace some meat with fish

According to the US Office of Dietary Supplements, fatty fish such as tuna, salmon and mackerel are some of the best natural (i.e., not fortified) sources of vitamin D.

In fact, according to the United States Department of Agriculture Food Composition Database, one 100-gram serving of Atlantic farmed salmon can just about meet your day's requirement for vitamin D at 526 IUs.

Canned tuna, mackerel, rockfish, sardines, swordfish, trout, whitefish and sturgeon also have decent concentrations of vitamin D. Try swapping out one or two meats each week with fish for a super-easy way to get more vitamin D.

4. Eat the whole egg

While most adults today grew up hearing that eggs were bad for their heart, that myth has since been disproven (see here, here, here and here) and it turns out that eggs are one of the few food sources that naturally contain vitamin D.

You have to eat the whole egg, though: The yolks are where the vitamin D lives. Eggs alone aren't enough to meet the daily vitamin D requirement, but they're a healthy, protein-packed way to help get there. Interestingly but not surprisingly, free-range eggs contain more vitamin D than conventional eggs.

5. Take a lunchtime walk

CNET definitely doesn't advocate for unprotected sun exposure, but there is a delicate balance to be struck between skin safety and vitamin D intake. Most people already don't get enough sun, and sunscreen prevents your skin from absorbing UV light, which is paradoxically responsible for both skin cancer and converting vitamin D into its active form.

You might wonder what a person is to do. Since the bulk of most people's vitamin D comes from casual exposure to the sun, taking a walk at lunch could provide for most of your vitamin D needs. In fact, one study done in the UK found that less than 15 minutes of midday sun exposure is enough to maintain sufficient blood levels of vitamin D in healthy adults.

Going for a walk at lunch can give you the best bang for your buck because midday sunlight is stronger than morning light but not as strong as afternoon light -- meaning you can go out and get your vitamin D with a lower risk of sun damage. Plus, you'll get some light exercise in and return to work feeling refreshed.

If you have a family history of skin cancer or other skin health complications that may be exacerbated by sun exposure, you should continue to follow any safety protocols given to you by your doctor.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

You're probably no stranger to the benefits of vitamin D: Namely improved immune function, elevated mood (in certain populations) and strong bones. Unfortunately, vitamin D is one of the more elusive vitamins. It's not found in high concentrations in many foods, and many people miss out on the one big opportunity to get vitamin D -- sun exposure -- because they're stuck inside their workplaces all day.

你可能对维生素D的好处并不陌生:即改善免疫功能,提高情绪(在某些人群中)和强壮骨骼。不幸的是,维生素D是一种难以捉摸的维生素。维生素D在许多食物中含量并不高,许多人因为整天呆在工作场所而错过了获取维生素D的一大机会——晒太阳。

Thus, vitamin D deficiency is a worldwide problem.

因此,维生素D缺乏是一个世界性的问题。

If you think you might have vitamin D deficiency, you should ask your doctor for a test to confirm. You could also try an at-home test for vitamin D deficiency, but it's up to you to do your research on the testing company and make sure it meets lab safety, accuracy and efficacy standards.

如果你认为你可能缺乏维生素D,你应该让你的医生做一个测试来确认。你也可以在家测试维生素D缺乏症,但这取决于你自己对测试公司做研究,确保它符合实验室的安全性、准确性和有效性标准。

Whether or not you get tested, if you decide to take a vitamin D supplement, be careful not to exceed the "tolerable upper intake level" (UL), which is the maximum intake known to be safe. The UL for vitamin D is 100 micrograms (mcg) or 4,000 international units (IU) per day for adults. The recommended daily allowance (RDA) is far below that at 15 mcg or 600 IU per day for adults ages 18-70.

无论你是否接受检查,如果你决定服用维生素D补充剂,小心不要超过“可容忍的上限摄入量”(UL),这是已知的安全的最大摄入量。维生素D的UL值是成年人每天100微克(mcg)或4000国际单位(IU)。推荐的每日摄取量(RDA)远低于18-70岁成年人每天15微克或600国际单位。

Too much vitamin D from supplements can lead to vitamin D toxicity -- something clinicians are beginning to see more often because of vitamin D's skyrocketing popularity as a supplement.

从补充剂中摄取过多的维生素D会导致维生素D毒性——由于维生素D作为一种补充剂的迅速流行,临床医生开始越来越多地看到这一点。

Either way, before you start spending money on a supplement that may or may not work, you can try these six tactics for getting more vitamin D.

不管怎样,在你花钱购买一种可能有效也可能无效的补充剂之前,你可以尝试以下六种方法来获得更多的维生素D。

1. Open your office, home or car window

1. 打开办公室、家里或车窗

Whether or not your windows block UV depends on what kind of windows you have. Standard windows, according to the International Ultraviolet Association, do allow UV-A rays, but not UV-B rays, to pass through.

你的窗户是否能阻挡紫外线取决于你有什么样的窗户。根据国际紫外线协会的说法,标准的窗户允许紫外线a射线通过,但不允许紫外线b射线通过。

Most windows in homes and buildings are treated in some way, such as with a window film or tint, that blocks both types of UV light from passing through. Since that's likely the case in your home or office (and possibly your car), opening the window can help you get more sunlight.

大多数住宅和建筑物的窗户都以某种方式处理过,比如用窗膜或色调来阻止两种紫外线通过。因为这很可能发生在你的家里或办公室(也可能是你的车里),打开窗户可以帮助你获得更多的阳光。

Just be sure to wear sunscreen of at least 15 SPF if you'll have the window open for a long time, as well as UV-blocking glasses or sunglasses if you're directly facing the open window. If it's super sunny outside, you may not need to open the window for more than 10 to 15 minutes to increase your vitamin D production.

如果窗户开得很长时间,一定要涂上防晒系数至少15的防晒霜,如果你正对着开着的窗户,也要戴防紫外线眼镜或太阳镜。如果外面阳光灿烂,你可能不需要打开窗户超过10到15分钟来增加维生素D的产生。

2. Drink your first cup of coffee outside

2. 在外面喝第一杯咖啡

Take some extra time for yourself in the morning and drink your first cup of coffee outside. Morning light isn't as harsh as sunlight later in the day, but you can still meet at least some of your vitamin D needs this way.

早上给自己留点时间,在外面喝第一杯咖啡。早晨的光线不会像晚些时候的阳光那么强烈,但通过这种方式你仍然可以满足至少一部分维生素D的需求。

If you work from home, try doing this before you sit down at your desk (you can totally still take a second cup for your initial stretch of computer work though). If you work at an office or another workplace, you might have to set your alarm a few minutes earlier to enjoy the morning light.

如果你在家工作,试着在你坐在办公桌前做这件事(不过你完全可以在你最初的电脑工作中再喝一杯)。如果你在办公室或其他地方工作,你可能需要把闹钟提前几分钟来享受晨光。

Before you cringe at the thought of an earlier wake-up time, know that you'll get more benefits than just the vitamin D absorption.

在你为早点起床而畏缩之前,要知道你得到的好处不仅仅是维生素D的吸收。

Carving out time for yourself in the morning, even as little as 10 to 15 minutes, can have a positive impact on your day. You may find yourself looking forward to your early morning coffee because it's a time for you to slow down, be with your thoughts and set your intentions for the day.

早上为自己留出时间,即使只有10到15分钟,也会对你的一天产生积极的影响。你可能会发现自己很期待早晨的咖啡,因为这是一个让你放慢脚步、思考和设定一天目标的时间。

3. Replace some meat with fish

3. 用鱼代替一些肉

According to the US Office of Dietary Supplements, fatty fish such as tuna, salmon and mackerel are some of the best natural (i.e., not fortified) sources of vitamin D.

根据美国膳食补充剂办公室的说法,金枪鱼、鲑鱼和鲭鱼等富含脂肪的鱼类是最好的天然鱼类。(非强化)维生素D的来源。

In fact, according to the United States Department of Agriculture Food Composition Database, one 100-gram serving of Atlantic farmed salmon can just about meet your day's requirement for vitamin D at 526 IUs.

事实上,根据美国农业部食品成分数据库,一份100克的大西洋养殖鲑鱼刚好能满足你一天所需的526国际单位的维生素D。

Canned tuna, mackerel, rockfish, sardines, swordfish, trout, whitefish and sturgeon also have decent concentrations of vitamin D. Try swapping out one or two meats each week with fish for a super-easy way to get more vitamin D.

金枪鱼罐头、鲭鱼罐头、石鱼罐头、沙丁鱼罐头、旗鱼罐头、鳟鱼罐头、白鱼罐头和鲟鱼罐头也含有相当多的维生素D。

4. Eat the whole egg

4. 吃整个鸡蛋

While most adults today grew up hearing that eggs were bad for their heart, that myth has since been disproven (see here, here, here and here) and it turns out that eggs are one of the few food sources that naturally contain vitamin D.

虽然今天大多数成年人在成长过程中都听说鸡蛋对心脏有害,但这个神话后来被证明是错误的(看这里,这里,这里和这里),结果是鸡蛋是少数天然含有维生素D的食物来源之一。

You have to eat the whole egg, though: The yolks are where the vitamin D lives. Eggs alone aren't enough to meet the daily vitamin D requirement, but they're a healthy, protein-packed way to help get there. Interestingly but not surprisingly, free-range eggs contain more vitamin D than conventional eggs.

但是你必须吃整个鸡蛋:蛋黄是维生素D的来源。鸡蛋本身不足以满足每日的维生素D需求,但鸡蛋是一种健康、富含蛋白质的方式来帮助达到这一需求。有趣但并不奇怪的是,放养的鸡蛋比传统鸡蛋含有更多的维生素D。

5. Take a lunchtime walk

5. 午餐时间散步

CNET definitely doesn't advocate for unprotected sun exposure, but there is a delicate balance to be struck between skin safety and vitamin D intake. Most people already don't get enough sun, and sunscreen prevents your skin from absorbing UV light, which is paradoxically responsible for both skin cancer and converting vitamin D into its active form.

CNET绝对不提倡无保护的日晒,但是在皮肤安全和维生素D的摄入之间有一个微妙的平衡。大多数人已经没有得到足够的阳光,防晒霜可以防止你的皮肤吸收紫外线,矛盾的是,紫外线是皮肤癌和维生素D转化为活性形式的罪魁祸首。

You might wonder what a person is to do. Since the bulk of most people's vitamin D comes from casual exposure to the sun, taking a walk at lunch could provide for most of your vitamin D needs. In fact, one study done in the UK found that less than 15 minutes of midday sun exposure is enough to maintain sufficient blood levels of vitamin D in healthy adults.

你可能想知道一个人要做什么。由于大部分人的维生素D来自于偶然的阳光照射,午餐时散步可以满足你对维生素D的大部分需求。事实上,英国的一项研究发现,中午晒太阳少于15分钟,就足以使健康成年人血液中维持足够的维生素D水平。

Going for a walk at lunch can give you the best bang for your buck because midday sunlight is stronger than morning light but not as strong as afternoon light -- meaning you can go out and get your vitamin D with a lower risk of sun damage. Plus, you'll get some light exercise in and return to work feeling refreshed.

午餐时散步能给你带来最好的效果,因为正午的阳光比早晨的阳光强烈,但没有下午的阳光强烈——这意味着你可以出去获取维生素D,同时降低被太阳晒伤的风险。此外,你还可以做一些轻微的运动,回到工作时精神焕发。

If you have a family history of skin cancer or other skin health complications that may be exacerbated by sun exposure, you should continue to follow any safety protocols given to you by your doctor.

如果你有皮肤癌或其他皮肤并发症的家族史,可能会因日晒而恶化,你应该继续遵守医生给你的任何安全协议。

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

本文所包含的信息仅用于教育和信息目的,并不是作为健康或医疗建议。如果你有任何关于身体状况或健康目标的问题,一定要咨询医生或其他合格的健康提供者。