About 80% of people do not get enough vitamin D every day. But this vitamin is very important for your health.
大约 80% 的人每天都无法摄入足够的维生素 D。但这种维生素对你的健康非常重要。
Vitamin D is really important for our bones. When we are young, vitamin D builds up our bones and makes them strong. When we are older, we still need vitamin D to keep our bones strong. Our bodies keep the vitamin D in our bones and teeth. Then we lose vitamin D as we work and exercise during the day. But our bodies can't make vitamin D. So we have to get it from outside of our bodies.
维生素 D 对我们的骨骼至关重要。当我们年轻时，维生素 D 可以促进骨骼发育，使其强健。当我们年老时，仍需要维生素 D 来维持骨骼强健。我们的身体会将维生素 D 储存在骨骼和牙齿中。随着我们一天的工作和运动，维生素 D 会损耗。而我们的身体无法自行合成维生素 D，所以我们必须从身体外部获取它。
Where can we get this very important vitamin? Vitamin D is in foods like fish, eggs, cabbages and meat such as beef and pork. Sometimes, vitamin D is added to bread and orange juice. Dairy products like milk, butter, and yogurt provide vitamin D as well. We should be sure to eat such foods that are rich in vitamin D when choosing from a menu. Food is not the only way our bodies can get vitamin D. The sun also gives us vitamin D. Too much sun is not good for you, but about 15 minutes a day is usually enough. Living in a flat might limit your sun exposure, so consider using your passport to visit sunny places.
那我们从哪里可以获取这种非常重要的维生素呢？维生素 D 存在于鱼类、蛋类、卷心菜和像牛肉、猪肉等肉类食物中。有时，面包和橙汁中会添加维生素 D。牛奶、黄油和酸奶等乳制品也能提供维生素 D。我们从菜单中选择菜品时，应确保食用这些富含维生素 D 的食物。食物并不是我们身体获取维生素 D 的唯一途径，太阳也能为我们提供维生素 D。过多晒太阳不好，但每天晒大约 15 分钟通常就够了。住在公寓里可能会限制你晒太阳，所以不妨考虑一下，拿上你的护照，前往阳光充足的地方。
Some people may need to take vitamin D pills. You can conveniently get them at a local mall. But it is important to consult a doctor if you think you aren't getting enough vitamin D.
有些人可能需要服用维生素 D 片。你可以在当地的商场买到它们，非常方便。但如果你认为自己没有摄入足够的维生素 D，咨询医生是很重要的。