Nā ʻōuli o nā ʻano nui o hypovitaminosis a pehea e mālama ai

Anter

• 1. Ka nele o ka wikamina A
• 2. Ka nele o nā huaora B
• 3. Ka nele o ka wikamina C
• 4. Ka nele o ka wikamina D
• 5. Ka nele o ka huaʻai K

Hana ʻia ʻo Hypovitaminosis ke nele ka hoʻokahi a ʻoi paha nā huaora i loko o ke kino, kokoke i nā manawa āpau e ka papaʻai paʻa loa a me ka ʻilihune i kekahi mau meaʻai, e like me nā huahana holoholona i ka hihia o nā mea ʻai.

Eia nō naʻe, hiki i ka nele o nā wikamina ke hana ʻia ma muli o kekahi pilikia olakino e like me nā pilikia o ke ake, nā loli i loko o ka ʻōpū a i ʻole nā ​​maʻi ʻoi aku ka nui e like me ka anorexia a i ʻole ke kanesa.

1. Ka nele o ka wikamina A

ʻOiai he kākaʻikahi ia, hiki i ka nele o ka wikamina A ke hōʻemi ʻia ka lawe ʻana o nā meaʻai i loko o kēia wikamina, e like me ka waiū, ka tī, nā kāloti a me ka milo, e laʻa me. Eia nō naʻe, maʻamau ka hemahema o ka wikamina A i ka poʻe me nā pilikia o ke ake a i ʻole malabsorption maʻi, e laʻa me.

Nā hōʻailona nui: ʻo ka hōʻailona nui ke hoʻololi i nā maka, e like me ka maka maloʻo a me nā kīnā, kahi e hiki ai i ka pō makapō. Akā i ka hoʻohui, nā hōʻailona ʻē aʻe e pili ana i nā anu a me nā anu, ʻili maloʻo a me ka waha, ʻai ʻole a me nā poʻo hina.

Pehea e mālama ai: hana maʻamau i ka lāʻau me ka hoʻoliʻiliʻi wikamina A, pono e mālama ʻia i kēlā me kēia lā. Eia nō naʻe, pono e helu mau ʻia ka nui o ka wikamina A e ke kauka a i ʻole ka mea hānai, ʻoiai ʻo ka nui o kēia wikamina hiki ke lilo i mea ʻawahia i ke kino.

2. Ka nele o nā huaora B

Hiki ke hoʻokaʻawale ʻia nā wikamina B paʻakikī i loko o kekahi mau pūʻulu, no laila he kakaikahi loa ka nele o nā wikamina B āpau āpau, keu hoʻi i nā hihia o ka anorexia, kahi e hoʻoliʻiliʻi loa ai ka loaʻa o nā meaʻai āpau.

ʻO nā wikamina B paʻakikī e nele pinepine:

• Wikamina B1

ʻO ka nele o ka wikamina B1, i ʻike ʻia ma ke ʻano he beriberi, hiki ke hana ʻia ma muli o nā pilikia like me ka hoʻoliʻiliʻi o ka lawe ʻana i ka meaʻai me nā huehue, ka maʻi ʻaʻai, hyperthyroidism, nā pilikia o ke ake a i ʻole ka hoʻohana nui ʻana i nā lāʻau diuretic. Eia hou, i ka wā o ka hāpai ʻana he hemahema paha kēia o kēia wikamina, ʻoiai he pae ia i ke ola o kahi wahine kahi e pono ai ke kino i ka nui o nā huaora.

Nā hōʻailona nui: nā ʻōuli e like me ka nāwaliwali a me ka luhi nui loa, nā mumū pinepine o ka mākala, ka malaise ākea, ka palpitations ʻana o ka naʻau, ka paʻa ʻana o ka wai a i ʻole ka hoʻomanaʻo ʻole, e laʻa paha.

Pehea e mālama ai: Hoʻohana mau ʻia ka supplementation o kēia wikamina no 6 mau mahina. Eia naʻe, ua ʻōlelo ʻia e hoʻololi i kāu papaʻai, e hōʻoki i ka inu ʻana i nā mea inu ʻona a hoʻonui i kāu lawe ʻana i nā meaʻai momona. E ʻike i kahi papa inoa o nā meaʻai me ka huaʻai B1.

• Wikamina B6

Ma waho aʻe o ka hōʻemi ʻana o ka lawe ʻana i nā meaʻai me ka huaʻai B6, hiki i ka nele o kēia wikamina ke loaʻa i ka poʻe me nā pilikia puʻupaʻa, nā maʻi ʻōpū, rheumatoid arthritis a i ʻole ka inu ʻana i ka waiʻona.

Nā hōʻailona nui: He mea nui kēia wikamina no ka ʻōnaehana hopohopo, no laila, hiki i kona nele ke kumu o ka huikau, kaumaha, nāwaliwali o nā ʻōnaehana pale, pehu o ke alelo, nā pilikia o ka ʻili a me ka anemia.

Pehea e mālama ai: paipai ʻia e hoʻohana i nā huamona B6, me ka hoʻonui ʻana i ka ʻai o ka meaʻai i loko o ka wikamina, e like me ka salemona, ka moa a me ka maiʻa, no ka laʻana. E hālāwai me nā meaʻai ʻē aʻe i waiwai i ka wikamina B6.

• B12 wikamina

ʻO ka hemahema o kēia ʻano wikamina ʻoi aku ka pinepine i nā mea ʻai, ʻoiai nā kumu nui o ka huaʻai B12 nā huahana o nā holoholona, ​​e like me ka hua manu, kaʻiʻo a me ka tī, ʻaʻole ia he ʻāpana o nā papaʻai vegetarian i kapu loa ʻia. Eia nō naʻe, hiki i ka nele o kēia wikamina i ka poʻe me ka hoʻoliʻiliʻi intrinsic factor, kahi mea i hana ʻia i loko o ka ʻōpū e kōkua ai e omo i ka wikamina B12.

Nā hōʻailona nui: ka nele o ka wikamina B12 kekahi o nā kumu nui o ka anemia a, no laila, hiki i kekahi o nā hōʻailona o kona nele i ke kino ke komo pū me ka luhi nui, ka pohō kaumaha, ke kani ʻana i nā lima a me nā wāwae, huikau, ka ʻole o ke kaulike a me nā ʻeha ma ka waha. ʻo kahi laʻana.

Pehea e mālama ai: pono e hana i nā loli i ka papaʻai, hoʻonui i ka ʻai ʻana o nā meaʻai i waiwai i kēia wikamina. Eia nō naʻe, i ka hihia o nā vegetarians a i ʻole ka poʻe me ka nele o ka intrinsic factor, pono pono nā injection o ka wikamina. E aʻo hou e pili ana i ka nele o kēia wikamina.

E hōʻoia i kahi papa inoa piha o nā ʻōuli o ka nele o kēlā me kēia wikamina o ka B complex.

3. Ka nele o ka wikamina C

ʻAʻole hiki ke hana ʻia ka wikamina C e ke kino o ke kanaka a, no laila, pono e hoʻopili ʻia i ka papaʻai ma o nā meaʻai e like me ka ʻalani, ka milo a i ʻole nā ​​kōmato. Eia hou, ʻo ka poʻe me nā loli i ka lawe ʻana o ka ʻōpū, e like me ka maʻi o Crohn a i ʻole colcer ulcerative, loaʻa pū kekahi i ka nui o ka hemahema o kēia wikamina.

Nā hōʻailona nui: ʻo nā hōʻailona mua e pili ana i ka luhi, ka ʻeha o ka mākala a me nā kiko poni ma ka ʻili, akā naʻe, me ka piʻi ʻana o ka pilikia, ka pehu ʻana a me ke kahe ʻana o ke kāʻei, hiki ke ala aʻe nā maʻi hou a i ʻole nalo ʻana o nā niho.

Pehea e mālama ai: i ka hoʻohui i ka lawe ʻana o nā mea hoʻowali vitamin C, pono pono e hoʻonui i ka lawe ʻana o nā meaʻai i ka momona. E ʻike i nā meaʻai i loaʻa ka manaʻo nui o ka wikamina C.

4. Ka nele o ka wikamina D

Ma waho aʻe o ka hōʻemi ʻana i ka lawe ʻana o nā meaʻai me ka wikamina D, e like me ka salemona, nā hua, a me nā sardine, hiki i ka nele o kēia wikamina ke loaʻa ʻole ka lawa pono o ka lā, no ka laʻana.

Nā hōʻailona nui: ʻo nā hōʻailona maʻamau ka ʻeha o ka iwi a me ka nāwaliwali o nā mākala. Eia nō naʻe, i ka hala ʻana o nā manawa ʻoi aku nā pilikia koʻikoʻi e like me ka maʻi maʻi ʻōpū, maʻi ʻaʻai a i ʻole hānō nui e kū aʻe i nā keiki.

Pehea e mālama ai: pono i kekahi e hoʻonui i ka lawe ʻana i nā meaʻai me ka wikamina D a hoʻohana i nā mea hoʻopihapiha o kēia wikamina D. Eia hou, koi ʻia e hoʻonui i ka pale o ka lā palekana, no ka mea hiki i ke kino ke hana i ka huaola D ke hōʻike ʻia i ka lā. E ʻike i nā meaʻai e hoʻohui i kāu papaʻai.

5. Ka nele o ka huaʻai K

ʻOi ka pinepine o ka nele o ka wikamina K i nā pēpē, ke kumu ʻia e nā pilikia e like me ka haʻahaʻa o ka lawe ʻia ʻana o ka huaora e ka placenta, prematurity o ke akepaʻa a hoʻemi ʻia ka nui o ka huaora K e nā aniani makuahine. Eia nō naʻe, hiki i ka hemahema o ka huaʻai K i nā mākua me nā loli e like me ka waiʻona, malabsorption syndromes a i ʻole ka hoʻohana ʻana i nā antibiotic.

Nā hōʻailona nui: hiki i kahi hemahema o ka huaola K ke hana i nā hōʻailona e like me nā pilikia o ke kīpē ʻana o ke koko, ka kahe pinepine ʻana a me ka ʻeha ma ka ʻili.

Pehea e mālama ai: Paipai ʻia e hoʻohana i nā huaora K, pono e helu ʻia e ke kauka. Eia hou, he mea nui e hoʻonui i kāu lawe ʻana i nā meaʻai i waiwai i ka huaora K. E ʻike i ka papa inoa o nā meaʻai me ka nui o nā huaora K.