He aha nā wikamina a me kā lākou hana
Anter
- Hoʻokaʻina o nā wikamina
- ʻO nā wikamina hiki ke hoʻonā ʻia ka momona
- Nā wikamina hiki ke hoʻoheheʻe ʻia e ka wai
ʻO nā huaora nā meaola a ke kino e pono ai i nā mea liʻiliʻi, nā mea e pono ai no ka hana ʻana o ka meaola, no ka mea he mea nui ia no ka mālama ʻana i kahi ʻōnaehana pale ola olakino, ka hana pono ʻana o ka metabolism a no ka ulu ʻana.
Ma muli o kona koʻikoʻi i ka hoʻoponopono ʻana i nā hana metabolic, ke ʻai ʻia lākou i ka lawa ʻole a i ʻole ke kino ʻole o ke kino, hiki i kēia ke lawe mai i nā pilikia olakino koʻikoʻi, e like me ka ʻike, nā pilikia a me nā pilikia neurological.
ʻAʻole hiki i ke kino ke synthesize i nā wikamina, pono lākou e komo i loko o ka meaʻai, he mea nui ia e ʻai i ka papaʻai kaulike, waiwai i nā mea kanu a me nā kumuwaiwai like ʻole o ka protein.
Hoʻokaʻina o nā wikamina
Hiki ke hoʻokaʻawale ʻia nā wikamina i loko o ka momona a hoʻonā ʻia me ka wai, ke kaukaʻi ʻia i kā lākou solubility, momona a wai paha.
ʻO nā wikamina hiki ke hoʻonā ʻia ka momona
ʻOi aku ka paʻa a kūpaʻa hoʻi nā vitamona soluble momona i nā hopena o ka hoʻohaʻahaʻa, ka wela, ka mālamalama, ka waikawa a me ka alkalinity, i hoʻohālikelike ʻia me nā mea hiki ke hoʻoheheʻe ʻia e ka wai. ʻO kā lākou hana, nā kumuʻai a me nā hopena o kā lākou hemahema i helu ʻia i ka papa aʻe.
Wikamina | Nā hana | Kumuwaiwai | Nā hopena o ke kīnā |
|---|---|---|---|
| A (retinol) | Mālama i kahi hihiʻo olakino Ka hoʻokaʻawale ʻana i nā hunaola epithelial | ʻO ke ake, nā hua moa, ka waiū, nā kāloti, nāʻuala, kaʻuala, nā ʻapelika, nā melon, ka milo a me ka broccoli | ʻO ka makapō a me ka makapō o ka pō, hoʻonāukiuki ka puʻu, sinusitis, abscesses i nā pepeiao a me ka waha, nā ʻōnohi maka maloʻo |
| D (ergocalciferol a me cholecalciferol) | Hoʻonui i ka omo calcium lawe ʻia Hoʻoulu i ka hana o ka iwi iwi Hoemi i ka excretion o ka puna i ka mimi | Ka waiū, ʻaila ake kope, herring, sardine a me salemona Ka lā (kuleana no ka hoʻoulu ʻana o ka wikamina D) | ʻO ke kuli Varus, ke kuli valgus, nā deformations cranial, tetany i nā pēpē, nāwaliwali iwi |
| E (tocopherol) | Antioxidant | ʻO nā aila mea kanu, nā kīʻaha āpau, nā lau lau ʻōmaʻomaʻo a me nā nati | Nā pilikia Neurological a me ka anemia i nā pēpē ma mua |
| K | Hāʻawi i ka hoʻokumu ʻana i nā kumu coagulation Kōkua i ka wikamina D synthesize i kahi protein protein i nā iwi | ʻO Broccoli, ʻōpuʻu ʻo Brussels, kāpī a me ka milo | Pākuʻi manawa Clotting |
E ʻike hou aʻe i nā meaʻai momona.
Nā wikamina hiki ke hoʻoheheʻe ʻia e ka wai
Hiki i nā wikamina hiki ke hoʻoheheʻe wai ke hiki ke hoʻoheheʻe i ka wai a ʻoi aku ka liʻiliʻi o ka paʻa ma mua o nā wikamina hiki ke hoʻoheheʻe ʻia ka momona. ʻO ka papa aʻe ka papa inoa o nā wikamina hiki ke hoʻōla ʻia i ka wai, nā kumuʻai a me nā hopena o ka hemahema i kēia mau huaora.
| Wikamina | Nā hana | Kumuwaiwai | Nā hopena o ke kīnā |
|---|---|---|---|
| C (ascorbic acid) | Hoʻolālā Collagen Antioxidant Ka omo hao | Nā huaʻai a me nā huaʻai, broccoli, Brussels sprouts, ʻōmaʻomaʻo a me nā ʻulaʻula, melon, strawberry, kiwi a me papaya | Kahe mai ka membrane mucous, lawa ʻole ka hōʻeha ʻana i ka ʻeha, ka palupalu ʻana i nā wēlau o nā iwi a nāwaliwali a hāʻule ʻana o nā niho |
| B1 (thiamine) | ʻO ka Carbohidate a me ka amino acid metabolism | ʻO ka puaʻa, ka pi, ka palaoa palaoa a me nā cereal paʻa | ʻO Anorexia, ka pohō kaumaha, nāwaliwali o nā mākala, neuropathy ākea, nā puʻuwai puʻuwai a me wernicke encephalopathy |
| B2 (riboflavin) | Protein metabolism | ʻO ka waiū a me nā mea hana waiū, nā hua manu, kaʻiʻo (ʻoi aku i ke akepaʻa) a me nā cereala paʻa | ʻO nā leona ma nā lehelehe a me ka waha, dermatitis seborrheic a me ka anemia normochromic normocytic |
| B3 (niacin) | Iecaianoaaiiuo o ka ikehu Syntesis o nā momona momona a me nā steroid steroid | ʻO ka umauma moa, ke akepaʻa, ke tuna, nā ʻiʻo ʻē aʻe, nā iʻa a me nā moa, nā kīʻaha piha, kope a me nā tī | ʻO ka dermatitis bilmmetrical Symmetrical ma ka maka, ka ʻāʻī, nā lima a me nā wāwae, ka maʻi diarrhea a me nā dementia |
| B6 (pyridoxine) | ʻO ka metabolism amino acid | ʻO ka bipi, salmon, umauma moa, nā kīʻaha holoʻokoʻa, nā cereal paʻa, nā maiʻa a me nā nati | ʻO nā ʻeha o ka waha, hiamoe, luhi, microcytic hypochromic anemia a me ka hopu ʻana i nā keiki hānau hou |
| B9 (folic acid) | Ka hoʻokumu ʻana o DNA Ka hoʻokumu ʻia ʻana o ke koko, ʻōpū a me nā hunaola ʻo fetal | ʻO ke akepaʻa, nā pīni, ka lihi, ka germ germ, ka pīnati, ka asparagus, ka lettuce, nā ʻōpuʻu o Brussels, ka broccoli a me ka milo | Ka luhi, nāwaliwali, ka pōkole o ka hanu, palpitations a me megaloblastic anemia |
| B12 (cyanocobalamin) | ʻO DNA a me RNA synthesi ʻO ka Metabolism o nā amino acid a me nā waikawa momona ʻO ka synthesist a me ka mālama ʻana o Myelin | ʻO kaʻiʻo, ka iʻa, ka moa, ka waiū, ka tī, nā hua, ka hū hānai, ka waiū soy a me ka tofu paʻa | Ka luhi, pallor, ka pōkole o ka hanu, palpitations, megaloblastic anemia, nalo o ka sensation a me ke kaniʻuhū ʻana i nā kihi, nā mea kūpono ʻole i ka locomotion, ka nalowale o ka hoʻomanaʻo a me ka dementia |
Ma waho aʻe o ka ʻai ʻana i nā meaʻai i waiwai i nā wikamina, hiki iā ʻoe ke lawe i nā mea hoʻopihapiha meaʻai i loaʻa mau i nā lāʻau i koi ʻia i kēlā me kēia lā o nā wikamina a me nā minelala e pono ai i ka hana kūpono o ke kino. ʻIke i nā ʻano o nā mea hoʻopiha papaʻai.
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