Nā wikamina

ʻO ka Wikamina kahi hui o nā mea e pono ai no ka hana maʻamau o ka cell, ka ulu ʻana, a me ka ulu ʻana.

Aia he 13 mau wikamina pono. ʻO kēia ka koi ʻana i kēia mau wikamina no ke kino e hana pono. O lākou:

• Wikamina A
• ʻO Wikamina C
• Wikamina D
• ʻO Wikamina E
• ʻO Wikamina K
• Wikamina B1 (thiamine)
• Wikamina B2 (riboflavin)
• Wikamina B3 (niacin)
• Pantothenic acid (B5)
• ʻO Biotin (B7)
• ʻO ka Vitamin B6
• ʻO ka Vitamin B12 (cyanocobalamin)
• Folate (folic acid a me B9)

Hoʻohui ʻia nā wikamina i ʻelua mau ʻāpana:

• Mālama ʻia nā wikamina momona e momona ai i ke kino momona o ke kino. ʻO nā huaola ʻehā momona e hoʻoheheʻe ʻia ka momona ʻo nā huaora A, D, E, a me K. ʻO kēia mau wikamina e maʻalahi ka maʻalahi o ke kino i ke alo o ka momona momona.
• Aia he eiwa mau wikamina hiki ke hoʻoheheʻe wai. ʻAʻole mālama ʻia i loko o ke kino. ʻO nā koena wai i hoʻoheheʻe ʻia i ka wai e waiho i ke kino ma o ka mimi. ʻOiai, mālama ke kino i kahi mālama liʻiliʻi o kēia mau huaora, pono lākou e lawe ʻia i kahi manawa maʻamau e pale i ka lawa ʻole o ke kino. ʻO ka Vitamin B12 wale nō ka wikamina hiki ke hoʻōla ʻia i ka wai i hiki ke mālama ʻia i ke akepaʻa no nā makahiki he nui.

Pono ʻia kekahi mau "ʻano like me ka wikamina" e ke kino e like me:

• Kolina
• Carnitine

He hana nui ko kēlā me kēia huaola i helu ʻia ma lalo i ke kino. Kū ka hemahema o ka wikamina ke lawa ʻole ʻoe i kahi wikamina. Hiki i ka nele i ka wikamina ke hana i nā pilikia olakino.

ʻO ka ʻai ʻole ʻana i nā huaʻai, nā lauʻai, nā pi, nā lihi, nā kīʻaha piha a me nā meaʻai waiū paʻa e hoʻonui ai i kou pilikia no nā pilikia olakino, e like me ka maʻi puʻuwai, ka maʻi ʻaʻai, a me ke olakino iwi maikaʻi ʻole (osteoporosis).

• Kōkua ka Wikamina A i ka mālama ʻana i nā niho olakino, nā iwi, nā mea palupalu, nā membrane mucous, a me ka ʻili.
• Kapa ʻia ʻo Vitamin B6 ʻo pyridoxine. Kōkua ka Vitamin B6 i ka hana ʻana i nā hunaola ʻulaʻula a mālama i ka hana o ka lolo. He mea nui kēia wikamina i nā protein i ʻāpana o nā hopena kemika i loko o ke kino. ʻO ka nui o nā protein e ʻai ai ʻoe i ka nui o ka pyridoxine e koi ai i kou kino.
• ʻO ka Vitamin B12, e like me nā huaʻai B ʻē aʻe, mea nui no ka metabolism. Mālama pū kekahi ia i nā hunaola ʻulaʻula a mālama i ke kikowaena pūnaewele.
• ʻO ka Vitamin C, i kapa ʻia hoʻi ʻo ka ascorbic acid, kahi antiantant e hāpai i nā niho olakino a me nā gum. Kōkua ia i ke kino e omo i ka hao a mālama i nā iʻa olakino. He mea nui nō hoʻi ia no ka hōʻeha ʻana i ka ʻeha.
• ʻO ka wikamina D kekahi i kapa ʻia ʻo "ka lā lāʻau vitamin," ʻoiai hana ʻia e ke kino ma hope o ka noho ʻana i ka lā. He ʻumi a 15 mau minuke o ka lā 3 mau manawa i ka pule e lawa pono ai ke koi o ke kino no ka wikamina D no ka hapanui o ka poʻe ma ka latitu nui. ʻAʻole hiki i ka poʻe e noho ʻole i nā wahi lā ke lawa ka vitamona D. paʻakikī loa e lawa ka wikamina D mai nā kumu meaʻai wale nō. Kōkua ka Wikamina D i ke kino e omo i ka puna. Pono ʻoe i ka kalipuna no ka hoʻomohala maʻamau a me ka mālama ʻana i nā niho a me nā iwi maikaʻi. Mālama pū kekahi ia i nā kiʻekiʻe o ke koko e pono ai ka calcium a me ka phosphore.
• ʻO ka Wikamina E kahi antioxidant i ʻike ʻia he tocopherol. Kōkua ia i ke kino e hana i nā hunaola ʻulaʻula a hoʻohana i ka huaola K.
• Pono ʻia ka Vitamin K no ka mea me ka ʻole o ia mea, ʻaʻole pili ke koko (coagulate). Hōʻike kekahi mau noiʻi he mea nui ia no ke olakino iwi.
• He mea nui ka biotin no ka metabolism o nā protein a me nā huʻihopa, a i ka hana ʻana o nā homone a me ka cholesterol.
• ʻO Niacin kahi huaola B e kōkua e mālama i ka ʻili olakino a me nā aʻalolo. Loaʻa iā ia nā hopena hoʻohaʻahaʻa kolesterol i nā koina kiʻekiʻe.
• Hana ʻo Folate me ka huaʻai B12 e kōkua i ke kūkulu ʻana i nā hunaola ʻulaʻula. Pono ia no ka hana ʻana o DNA, ka mea e kaohi i ka ulu ʻana o ka ʻaʻa a me ka hana o ke kelepona. ʻO kēlā me kēia wahine hāpai e ʻike pono i ka lawa ʻana o ka folate. Pili nā pae haʻahaʻa o folate i nā hānau hānau e like me spina bifida. Hoʻoikaika ʻia nā meaʻai he nui me ka waikawa folic.
• Pono pono ka pantothenic acid i ka metabolism o ka meaʻai. He mea nui nō hoʻi ia i ka hana ʻana o nā hormoni a me ka kōmiko.
• Hana ʻo Riboflavin (wikamina B2) me nā huaʻai B ʻē aʻe. He mea nui ia no ka ulu ʻana o ke kino a me ka hana ʻana i nā hunaola ʻulaʻula.
• Kōkua ʻo Thiamine (wikamina B1) i nā hunaola o ke kino e hoʻololi i nā haʻuki i ka ikehu. ʻO ka loaʻa ʻana o ka lawa ʻana o ka paʻakai i mea nui i ka wā hāpai a me ka hānai ʻana. He mea nui nō ia no ka hana o ka naʻau a me nā aʻa nerve olakino.
• Kōkua ʻo Choline i ka hana maʻamau o ka lolo a me ka ʻōnaehana. ʻO ka nele o ka choline hiki ke hoʻoulu i ka ake.
• Kōkua ʻo Carnitine i ke kino e hoʻololi i nā waikawa momona i ka ikehu.

VITAMINS FAT-SOLUBLE

Wikamina A:

• Nā hua ʻeleʻele
• ʻO nā lau lauʻeleʻele
• Yolk hua moa
• ʻO ka waiū paʻa a me nā huahana waiū (tī, yogurt, bata, a me ka waiū)
• ʻO ke akepaʻa, pipi, a me nā iʻa

Wikamina D:

• ʻO ka iʻa (iʻa momona e like me ka salemona, mackerel, herring, a me ka ʻalani ʻalani)
• ʻO nā aila ʻiʻa iʻa (cod liver oil)
• ʻĀpana palaoa paʻa
• ʻO ka waiū paʻa a me nā huahana waiū (tī, yogurt, bata, a me ka waiū)

Wikamina E:

• ʻApokila
• Nā mea kanu ʻōmaʻomaʻo ʻeleʻele (spinach, broccoli, asparagus, a me nā greens turnip)
• ʻO Margarine (hana ʻia mai ka safflower, kulina, a me ka aila sunflower)
• ʻAila (safflower, kulina, a me ka sunflower)
• Papaya a me ka manga
• Nā hua a me nā hua
• ʻO kaʻaila palaoa a me ka aila germ germ

ʻO Vitamin K:

• Kāpiki
• Kāpena
• ʻAla palaoa
• ʻO nā lau uliuli ʻōmaʻomaʻo (broccoli, Brussels sprouts, a me asparagus)
• ʻO nā lau lauʻeleʻele (spinach, kale, collards, a me nā greens turnip)
• ʻO ka iʻa, ke akepaʻa, pipi, a me nā hua manu

VITAMINS WAI-WAI WAI

ʻO Biotin:

• Kokoleka
• ʻO Cereal
• Yolk hua moa
• Legume
• Waiu
• Nati
• ʻO nā ʻiʻo ʻokana (akepaʻa, hakuʻala)
• ʻO ka puaʻa
• Hū

Folate:

• ʻO Asparagus a me broccoli
• Nā Beets
• ʻO ka hū a Brewer
• ʻO nā pīni maloʻo (kuke ʻia ke kui, navy, hakuʻala, a me nā lima)
• ʻĀpana palaoa paʻa
• ʻO nā lau ʻōmaʻomaʻo, nā lau lau (spinach and romaine lettuce)
• Lētēlē
• ʻAlani a me ka wai ʻalani
• Mīkini pīnī
• Mīkini palaoa

Niacin (wikamina B3):

• ʻApokila
• Huamoa
• Nā berena i hoʻopōmaikaʻi ʻia a me nā huapalaoa paʻa
• ʻO ka iʻa (tuna a me ka iʻa wai paʻakai)
• Nā ʻai lean
• Legume
• Nati
• ʻUala
• Manuʻai manu

Pantothenic acid:

• ʻApokila
• ʻO Broccoli, kale, a me nā mea kanu ʻē aʻe i loko o ka ʻohana kāpeti
• Huamoa
• Nā legume a me nā lihi
• Waiu
• Mushroom
• ʻAi ʻiʻo
• Manuʻai manu
• Uala keʻokeʻo a me ka ʻuala
• Nā hua palaoa holoʻokoʻa

Thiamine (wikamina B1):

• Waiū maloʻo
• Huamoa
• ʻO ka palaoa momona a me ka palaoa
• Nā ʻai lean
• Nā legume (mau pi maloʻo)
• Nā hua a me nā hua
• ʻAi ʻiʻo
• Piʻi
• Nā mānoanoa holoʻokoʻa

Pyroxidine (wikamina B6):

• ʻApokila
• Maiʻa
• Nā legume (mau pi maloʻo)
• ʻAi
• Nati
• Manuʻai manu
• Nā hua a pau (ka wili a me ka hana ʻana e kāpae i ka nui o kēia wikamina)

ʻO ka Vitamin B12:

• ʻAi
• Huamoa
• ʻO nā meaʻai paʻa i ka pā e like me ka soymilk
• Nā huahana waiū a me ka waiū
• ʻO nā ʻiʻo ʻokena (ke ake a me nā puʻupaʻa)
• Manuʻai manu
• ʻFishhuhu

MEA KAHAKAHA: Hoʻokomo maikaʻi ʻia nā kumuwaiwai o nā huaora B12 e ke kino ma mua o nā kumuwaiwai.

Wikamina C (ascorbic acid):

• Broccoli
• Palukela kupu
• Kāpiki
• Kāpena
• Nā hua citrus
• ʻUala
• Mīkini
• ʻO Strawberries
• ʻO Tomato a me ka wai kōmato

Manaʻo ka poʻe he nui inā maikaʻi kekahi, ʻoi aku ka maikaʻi o ka nui. ʻAʻole kēia ka hihia mau. ʻO nā kaha kiʻekiʻe o kekahi mau wikamina hiki ke lilo i mea ʻawahia. E noi i kāu mea mālama ola i ka mea kūpono iā ʻoe.

ʻO nā papa ʻaina ʻai e kuhikuhi ʻia (RDA) no nā wikamina e hōʻike i ka nui o kēlā me kēia vitamina e loaʻa i ka poʻe i kēlā me kēia lā.

• Hiki ke hoʻohana ʻia ka RDA no nā wikamina i mau pahuhopu no kēlā me kēia kanaka.
• Ehia mau huaʻai āu e pono ai i kāu makahiki a me ka wahine. ʻO nā kumu ʻē aʻe, e like me ka hāpai ʻana a me kou olakino, he mea nui pū kekahi.

ʻO ke ala ʻoi loa e kiʻi i nā wikamina i kēlā me kēia lā e pono ai ka ʻai ʻana i ka papaʻai kaulike e loaʻa ana nā ʻano huaʻai like ʻole, nā mea kanu, nā mea ʻai waiū paʻa, nā legume (nā pi i hoʻomaloʻo ʻia), nā lihi, a me nā hua holoʻokoʻa.

ʻO nā mea hoʻopihaʻaiʻai kahi ala ʻē aʻe e kiʻi i nā wikamina āu e makemake ai inā ʻaʻole hāʻawi ka meaʻai āu e ʻai ai i ka lawa ʻana o nā wikamina. Hiki ke kōkua i nā mea hoʻohui i ka wā hāpai a no nā pilikia olakino kūikawā.

Inā ʻoe e lawe i nā mea hoʻopihapiha, mai lawe i kahi ʻoi aku ma mua o 100% o ka RDA ke ʻole ʻoe ma lalo o ka nānā a ka mea lawelawe. E makaʻala nui e pili ana i ka lawe ʻana i nā huina huamino momona hiki ke hoʻonā ʻia. Hoʻopili kēia i nā huaora A, D, E, a me K. ʻO kēia mau wikamina i mālama ʻia i nā hunaola momona, a hiki iā lākou ke kūkulu i loko o kou kino a lilo i nā hopena weliweli.

• Nā huaʻai a me nā mea kanu

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.