ʻO nā meaʻai e waiwai i ka wikamina A

Anter

• Ka papa inoa o nā meaʻai i waiwai i ka wikamina A
• Paipai ʻia i nā lā o ka lāʻau A

ʻO nā meaʻai e waiwai i ka Wikamina A ʻo ka ate, hua moa a me nā aila iʻa. ʻO nā mea kanu e like me nā kāloti, ka milo, ka mango a me ka papaya kekahi waiwai maikaʻi o kēia lāʻau no ka mea loaʻa nā carotenoids, kahi mea i loko o ke kino e hoʻololi ʻia i huaora A.

ʻO ka Vitamin A he mau hana e like me ka mālama ʻana i ka ʻike, ka ʻili a me ke olakino olakino, ka hoʻoikaika ʻana i ka ʻōnaehana pale a me ka hōʻoia ʻana i ka hana kūpono o nā hui hua hānau ʻo Organs. Ma ke ʻano he antioxidant, he mea nui ia no ka pale ʻana i ka ʻelemakule wawe, ka maʻi maʻi maʻi a me ka maʻi ʻaʻai.

Ka papa inoa o nā meaʻai i waiwai i ka wikamina A

Hōʻike ka papa ma lalo i ka nui o ka wikamina A i 100 g o nā meaʻai:

Hiki ke loaʻa ka wikamina A i loko o nā mea hoʻopihapiha e like me ka ʻaila ate iʻa, hiki ke hoʻohana ʻia i nā hanana o ka lawa ʻole ka wikamina A, ma hope o ke alakaʻi olakino a me ka mea mālama meaʻai paha. ʻO nā ʻōuli o ka nele o ka wikamina A hiki ke hōʻike me nā ʻili o ka ʻili, nā maʻi pinepine a me ka makapō o ka pō, ʻo ia ka paʻakikī o ka hoʻololi ʻana i ka ʻike i nā wahi me nā kukui haʻahaʻa. ʻO ka maʻamau ka hopena i hōʻino ʻia e ka nele o ka wikamina A hiki ke hoʻohuli ʻia, a pono e lawe ʻia nā mea hoʻowali vitamin e hoʻolako i ka hemahema, e like me ka ʻōlelo aʻoaʻo a ka lāʻau.

Paipai ʻia i nā lā o ka lāʻau A

Pono ka Vitamin A e like me ka pae o ke ola.

• Nā pēpē 0 a 6 mau mahina: 400 mcg / lā
• Nā pēpē 6 a 12 mau mahina: 500 mcg / lā
• Nā keiki mai 1 a 3 mau makahiki: 300 mcg / lā
• ʻO nā keiki ma ka makahiki 4 a 8 paha: 400 mcg / lā
• ʻO nā keikikāne mai 9 a 13 mau makahiki: 600 mcg / lā
• Nā kaikamahine mai 9 a 13 mau makahiki: 600 mcg / lā
• Nā kāne mai ka 14 mau makahiki: 900 mcg / lā
• Nā wahine mai ka 14 mau makahiki: 700 mcg / lā
• Nā wahine hāpai: 750 a 770 mcg / lā
• Nā pēpē: 1200 a 1300 mcg / lā

ʻO kēia mau kumukūʻai ka palena iki o ka wikamina A e pono e ʻai i kēlā me kēia lā e mālama i ka hana kūpono o ka meaola.

ʻAi ʻia ka papaʻai like ʻole e hoʻokō i ka lāʻau i koi ʻia i kēlā lā i kēia lā o ka wikamina A, no laila pono e mālama pono i ka hoʻohana ʻana i nā huaora vitamin me ka ʻole o ke olakino a i ʻole ke alakaʻi meaʻai, ʻoiai ʻo ka nui o ka wikamina A ka mea e pōʻino ai ke olakino. ʻO kekahi o nā ʻōuli e pili ana i ka keu o kēia wikamina ka maʻi poʻo, luhi, ʻike maka ʻole, hiamoe, nausea, nalo o ka makemake ʻole, ka ʻū a me ka pīpī ʻana o ka ʻili a me ka nalo ʻana o ka lauoho.