Nā meaʻai waiwai Wikamina
Anter
- Nā ʻano wikamina
- Pākaukau o nā meaʻai i waiwai i nā wikamina
- I ka manawa hea e lawe ai i nā huaora kōkō
- He aha nā huaora e kau i ka paona
Mālama nā meaʻai i nā wikamina e mālama i kou ʻili, nani kou lauoho a kaulike kou kino, e pale ana i nā maʻi e like me ka anemia, scurvy, pellagra a me nā pilikia hormonal a i ʻole developmental.
ʻO ke ala ʻoi loa e ʻai ai i nā wikamina ma o ka papaʻai momona no ka mea ʻaʻohe hoʻokahi huaora i ka meaʻai a ʻo kēia ʻano meaola ka mea e hoʻonui ai ke kaulike a me ke olakino. No laila, ʻoiai ke ʻai nei i kahi ʻalani, i waiwai i ka Wikamina C, ka puluniu, nā meaola a me nā minelala ʻē aʻe pū kekahi.
Nā ʻano wikamina
ʻElua mau ʻano huaora: momona-hiki ke hoʻoheheʻe ʻia, e like me ka wikamina A, D, E, K; ʻo ka mea nui i loko o nā meaʻai e like me ka waiū, nā aila iʻa, nā hua a me nā mea kanu, e like me broccoli, no ka laʻana.
A ʻo nā wikamina ʻē aʻe he mau wikamina hiki ke hoʻoheheʻe ʻia i ka wai, e like me nā huaʻai B a me nā huaora C, i loaʻa i nā meaʻai e like me ke ake, ka hū pia a me nā hua citrus, no ka laʻana.
Pākaukau o nā meaʻai i waiwai i nā wikamina
| Wikamina | Nā kumuwaiwai kiʻekiʻe | He mea nui no |
| Wikamina A | ʻO ke akepaʻa, ka waiū, nā hua manu. | Ka pono o ka ʻili a me ke olakino o ka maka. |
| Wikamina B1 (Thiamine) | ʻO ka hua puaʻa, Palaki, nā ʻoka. | Hoʻomaikaʻi i ka digestion a he lāʻau kūmole maoli. |
| Wikamina B2 (Riboflavin) | ʻO ke akepaʻa, ka mea hū a ka mea hana palaoa, ʻoka pala. | Ke olakino o nā kui, ka lauoho a me ka ʻili |
| Wikamina B3 (Niacin) | ʻO ka hū a Brewer's, ate, peanuts. | Ola ʻōnaehana hopohopo |
| ʻO Vitamin B5 (Pantothenic acid) | Pasta hou, ke akepaʻa, nā ʻano pua sunflower. | E hakakā i ke koʻikoʻi a mālama i ka hana maʻamau o ka gastrointestinal tract |
| ʻO ka Vitamin B6 (Pyridoxine) | ʻAhi, maiʻa, salemona. | Kāohi arteriosclerosis |
| ʻO Biotin | Piʻi, hazelnuts, palaoa palaoa. | ʻO ka Metabolism o nā haʻihaʻi a me nā protein. |
| ʻAkika Folic | ʻO ke ake, ka mea hū a ka mea hana pia, nā meli. | Komo i ka hoʻokumu ʻia ʻana o nā hunaola koko, ka pale ʻana i ka anemia a me ka hoʻoikaika ʻana i ka ʻōnaehana pale. |
| ʻO Vitamin B12 (Cobalamin) | ʻO ke akepaʻa, ka iʻa iʻa, nā ʻōhiʻa. | Ke hoʻokumu ʻana i nā hunaola ʻulaʻula a me ka pololei o ka mucosa gastrointestinal. |
| ʻO Wikamina C | Strawberry, kiwi, ʻalani. | Hoʻoikaika i nā kīʻaha koko a hoʻonui i ka hoʻōla o nā ʻeha a me nā wela. |
| Wikamina D | ʻO ka aila kōpaʻa Cod, aila salemona, nā ʻōhiʻa. | Hoʻoikaika ʻana i nā iwi. |
| ʻO Wikamina E | ʻO kaʻaila germ germ, nā hua lulu, hazelnut. | Kūpono ʻili. |
| ʻO Wikamina K | Pua mai ʻo Brussels, broccoli, cauliflower. | Hoʻopili ke koko, hoʻemi i ka manawa kahe o kahi ʻeha. |
ʻO nā meaʻai e waiwai ana i nā wikamina he mau minelala, e like me ka magnesium a me ka hao, i mea e kōkua ai i ka hakakā ʻana i ke kino, ka luhi o ka noʻonoʻo, ka cramp a me nā anemias.
ʻO nā huaora a me nā minelala ka meaola nui e pale ai i ka hoʻomaka ʻana o ka maʻi. E nānā i ka wikiō aʻe a nānā i kekahi mau meaʻai e waiwai i nā wikamina a me nā minelala a me nā pono olakino i loaʻa iā lākou.
I ka manawa hea e lawe ai i nā huaora kōkō
Hoʻohana maʻamau nā wikamina, e like me Centrum, ke nui ka makemake o ke kino no kēia mau meaola, e like me ka wā hāpai a hānai waiu paha.
Hoʻohui ʻia, ua hoʻohana ʻia nā mea hoʻoliʻiliʻi vitamika ma ke ʻano he mea hoʻohui e hoʻonui ai i ka meaʻai ma muli o ke koʻikoʻi nui a i ʻole ka hoʻoikaika kino ʻana, no ka laʻana, no ka mea, i kēia mau hanana i pono ke kino i nā huaora hou aʻe.
ʻO ka lawe ʻana i nā mea kōkua o nā wikamina a i ʻole nā meaola ʻē aʻe e pono e hoʻohana wale ʻia ma lalo o ke alakaʻi a ke kauka a me ka mea hānai.
He aha nā huaora e kau i ka paona
ʻAʻohe calorie o nā wikamina a no laila ʻaʻole momona. Eia nō naʻe, hoʻopili ʻia me nā huaora, ʻo ka huaʻoma B hoʻi, no ka mea kōkua ia i ka hoʻoponopono ʻana i nā hana a ke kino i hiki ke alakaʻi i ka hoʻonui ʻana o ka makemake i ka wā e ʻai ana i nā meaʻai hou aʻe, uku ʻia ka nele o kekahi mea momona.
HoʻOmaopopo Mākou IāʻOe E Heluhelu
ʻO ka lakio Macronutrient ʻoi loa no ka lilo o ke kaupaona
