Nā wehewehe o nā ʻōlelo olakino: Vitamins

Anter

• Nā Antioxidant
• ʻO ka waiwai o kēlā me kēia lā (DV)
• Mea hoʻohui Meaʻai
• ʻO nā wikamina hiki ke hoʻoheheʻe ʻia
• Folate
• Nā Pākuʻi Multivitamin / Mineral
• Niacin
• Ka Papa Kuhikuhina Meaʻai (RDA)
• Wikamina A
• ʻO ka Vitamin B6
• ʻO Vitamin B12
• ʻO Wikamina C
• Wikamina D
• ʻO Wikamina E
• ʻO Wikamina K
• Nā wikamina
• ʻO nā huaʻaʻa i hoʻonā ʻia me ka wai

Kōkua nā wikamina i ko mākou kino e ulu a ulu maʻamau. ʻO ke ala ʻoi loa e loaʻa ai nā wikamina e ʻai ai i ka papaʻai kaulike me nā ʻano meaʻai like ʻole. ʻO ka ʻike e pili ana i nā wikamina like ʻole a me nā mea a lākou e hana ai hiki ke kōkua iā ʻoe e hōʻoia i ka lawa ʻana o nā huaora āu e pono ai.

E ʻike i nā wehewehe hou aʻe ma Fitness | Ke Ola Nui | Nā Minelala | Nutr | Nā wikamina

Nā Antioxidant

ʻO nā Antioxidant he mau mea i pale a hoʻolohi paha i kekahi ʻano o ka hōʻino ʻana o ke kelepona. ʻO nā laʻana me beta-carotene, lutein, lycopene, selenium, a me nā wikamina C a me E. Loaʻa lākou i nā meaʻai he nui, e like me nā huaʻai a me nā mea kanu. Loaʻa lākou iā lākou ma ke ʻano he mea hoʻopihapiha papaʻai. ʻAʻole hōʻike ka hapa nui o ka noiʻi i nā mea kōkua antioksant e kōkua i ka pale ʻana i nā maʻi.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

ʻO ka waiwai o kēlā me kēia lā (DV)

Ke haʻi aku nei ka Daily Value (DV) iā ʻoe i ka pākēneka o kahi nutrient e lawelawe ana i kēlā meaʻai a i ʻole ka waihona i hāʻawi ʻia e hoʻohālikelike ʻia i ka nui i makemake ʻia.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

Mea hoʻohui Meaʻai

ʻO kahi mea hoʻopihapihaʻai kahi huahana āu e lawe ai e hoʻopiha i kāu papaʻai. Loaʻa iā ia hoʻokahi a ʻoi aku mau mea papaʻaiʻai (me nā huaora; nā minelala; nā mea kanu a me nā mea kanu ʻē aʻe; nā amino acid; a me nā mea ʻē aʻe). ʻAʻole pono nā mea hoʻopili i ka hoʻokolohua a nā lāʻau e hana ai no ka pono a me ka palekana.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

ʻO nā wikamina hiki ke hoʻoheheʻe ʻia

ʻO nā huamona hiki ke hoʻonā ʻia me ka momona ke komo pū me nā huaora A, D, E, a me K. Mālama ke kino i nā wikamina hiki ke hoʻoheheʻe ʻia i ka momona a me nā mea momona.
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā

Folate

ʻO Folate kahi B-wikamina i kū maʻamau i nā meaʻai he nui. Hoʻohana ʻia kekahi ʻano folate i kapa ʻia ʻo folic acid i nā mea kōkua dietary a me nā meaʻai paʻa. Pono ko mākou kino i ka folate e hana DNA a me nā mea kūlohelohe ʻē aʻe. Pono pū ʻia ʻo Folate no nā kino o ke kino e māhele. He mea nui i nā wahine e lawa i ka waikawa folic ma mua a i ka wā o ka hāpai ʻana. Hiki iā ia ke pale i nā kīnā hānau nui o ka lolo o ka pēpē a i ʻole ka iwi kuamoʻo.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

Nā Pākuʻi Multivitamin / Mineral

Loaʻa i nā multivitamin / mineral supplement kahi hui pū o nā wikamina a me nā minelala. Loaʻa iā lākou kekahi mau mea hana ʻē aʻe, e like me nā mea kanu. Kāhea ʻia lākou he multis, multiplier, a i ʻole nā ​​wikamina maʻalahi. Kōkua ʻo Multis i ka poʻe e loaʻa i ka nui o nā huakine a me nā minelala ke hiki ʻole a lawa ʻole paha kēia mau meaʻai mai ka meaʻai.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

Niacin

ʻO Niacin kahi mea momona i loko o ka wikamina B complex. Pono ke kino iā ia i nā liʻiliʻi e hana a noho i ke olakino. Kōkua ʻo Niacin i kekahi o nā ʻenema e hana kūpono a kōkua i ka ʻili, nā aʻa, a me nā wahi digestive e noho olakino.
Punawai: Ke Kula Kaiapuni ʻAi Moku

Ka Papa Kuhikuhina Meaʻai (RDA)

Recommended dietary allowance (RDA) ka nui o kahi nutrient āu e loaʻa ai i kēlā me kēia lā. Aia kekahi mau RDA ʻokoʻa e pili ana i ka makahiki, ke kāne, a inā he wahine hāpai a hānai paha.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

Wikamina A

He mea nui ka wikamina A i kāu ʻike, ka ulu ʻana o ka iwi, ka hana hou ʻana, nā hana o ka pūnaewele, a me ka ʻōnaehana pale. ʻO ka Wikamina A he antioxidant. Hiki iā ia ke hele mai mai nā mea kanu a holoholona paha. Hoʻopili nā kumuwaiwai i nā huaʻai momona a me nā mea kanu. Hoʻopili nā kumu holoholona i ke ake a me ka waiū holoʻokoʻa. Hoʻohui pū ʻia ka wikamina A i nā meaʻai e like me ka palaoa.
Punawai: NIH MedlinePlus

ʻO ka Vitamin B6

Aia ka Vitamin B6 i nā meaʻai he nui a hoʻohui ʻia i nā meaʻai ʻē aʻe. Pono ke kino i ka wikamina B6 no nā hopena kemika i pili i ka metabolism. Pili ka Vitamin B6 i ka ulu ʻana o ka lolo i ka wā hāpai a me ka wā pēpē. Pili pū ia i ka hana pale.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

ʻO Vitamin B12

Kōkua ka Wikamina B12 i ke olakino o ke kino a me nā aʻa koko e ola ai. Kōkua ia i ka hana ʻana i ka DNA, nā mea i loko o nā hunaola āpau. Kōkua pū ka Vitamin B12 i ka pale ʻana i kahi ʻano anemia e luhi a nāwaliwali ai ka poʻe. ʻIke kūlohelohe ka Vitamin B12 i nā ʻano ʻano holoholona like ʻole. Hoʻohui pū ʻia ia i kekahi mau meaʻai paʻa a loaʻa i ka nui o nā mea kōkua multivitamin.
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

ʻO Wikamina C

ʻO ka Vitamin C kahi antioksant. He mea nui ia i kou ʻili, iwi, a me nā mea hoʻopili. Hāpai ia i ka hoʻōla a kōkua i ke kino e omo i ka hao. ʻO ka Vitamin C ka hua mai nā huaʻai a me nā mea kanu. ʻO nā kumuwaiwai maikaʻi e hoʻopili ana i ka citrus, nā pepa ʻulaʻula a me nā ʻōmaʻomaʻo, nā ʻōmato, broccoli, a me nā greens. Ua hoʻohui kekahi wai wai a me nā cereala i ka wikamina C.
Punawai: NIH MedlinePlus

Wikamina D

Kōkua ka Wikamina D i kou kino e omo i ka puna. ʻO ka kalipuna kekahi o nā mea kūkulu nui o ka iwi. ʻO ka nele o ka wikamina D hiki ke alakaʻi i nā maʻi iwi e like me ka osteoporosis a i ʻole nā ​​rickets. He kuleana ko ka Vitamin D i loko o kou nerve, nā mākala, a me nā ʻōnaehana pale. Hiki iā ʻoe ke loaʻa ka wikamina D i ʻekolu ala: ma o kou ʻili (mai ka lā o ka lā), mai kāu papaʻai, a mai nā mea hoʻopiha. Hana maoli kou kino i ka wikamina D ma hope o ka hōʻike ʻana i ka lā. Eia nō naʻe, hiki i ka nui o ka lā ke alakaʻi i ka ʻelemakule o ka ʻili a me ka maʻi ʻaʻai ʻili, no laila nui ka poʻe e hoʻāʻo e kiʻi i kā lākou wikamina D mai nā kumuwaiwai ʻē aʻe. ʻO nā meaʻai waiwai Wikamina D pū me nā yolks egg, iʻa wai paʻakai, a me ke akepaʻa. ʻO kekahi mau meaʻai ʻē aʻe, e like me ka waiū a me ka cereal, ua hoʻohui pinepine ʻia ka huaora D. Hiki iā ʻoe ke lawe pū i nā mea kōkua vitamin D. E hōʻoia me kāu mea mālama ola e ʻike i ka nui āu e lawe ai.
Punawai: NIH MedlinePlus

ʻO Wikamina E

ʻO ka Wikamina E kahi antioxidant. He mea nui ia i kāu ʻōnaehana pale a me nā kaʻina hana metabolic. Loaʻa ka hapa nui o ka poʻe i ka wikamina E mai nā meaʻai a lākou e ʻai ai. ʻO nā kumuwaiwai maikaʻi o ka huaola E e pili ana i nā aila mea kanu, margarine, nā nati a me nā ʻanoʻano, a me nā lau lau. Hoʻohui ʻia ka wikamina E i nā meaʻai e like me ka palaoa. Loaʻa iā ia ma ke ʻano he waihona.
Punawai: NIH MedlinePlus

ʻO Wikamina K

Kōkua ka Vitamin K i kou kino ma ka hana ʻana i nā protein no nā iwi a me nā puʻupuʻu olakino. Hana ia i nā protein no ke kāpili ʻana i ke koko. Aia nā ʻano like ʻole o ka wikamina K. Loaʻa ka hapanui o ka poʻe i ka lāʻau K mai nā mea kanu e like me nā lau ʻōmaʻomaʻo a me nā hua ʻeleʻele. ʻO ka bacteria i loko o kou ʻōpū e hana i nā mea liʻiliʻi o kekahi ʻano huaora K.
Punawai: NIH MedlinePlus

Nā wikamina

ʻO nā wikamina nā mea e pono ai i ko mākou kino e hoʻomohala a hana maʻamau. Hoʻopili pū lākou i nā huaora A, C, D, E, a me K, choline, a me nā huaʻai B (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, a me folate / folic acid).
Punawai: National Institutes of Health, Keʻena o nā Mea Hoʻohui Meaʻai

ʻO nā huaʻaʻa i hoʻonā ʻia me ka wai

ʻO nā huaʻai hiki ke hoʻoheheʻe ʻia i ka wai e hoʻopili i nā huaola B āpau a me nā huaora C. ʻAʻole mālama maʻalahi ke kino i nā huaora hiki ke hoʻoheheʻe ʻia i ka wai a holoi i ka keu i ka mimi.
Punawai: National Institute of Diabetes a me nā Digestive a me nā maʻi kīnā