ʻO nā huaora a me nā minelala he mau meaola a me nā mea nui i ke kino o ke kanaka. He mea nui kēlā me kēia o lākou no kekahi mau ʻōnaehana a me nā mea a pili i ke kūlana maʻamau a me ke olakino. ʻO ka nele o nā wikamina ke kumu o ka maʻi, ka luhi, a me nā hopena olakino koʻikoʻi.
ʻO nā wikamina a me nā minelala ke kī i ka ʻōpio, ke olakino a me kahi kino lahilahi. ʻOi aku ka waiwai o lākou no ka poʻe i pili i nā haʻuki ke kōkua lākou i ke kino e ola. Loaʻa kēia i kā lākou komo ʻana i nā kaʻina hana redox a me ka synthes synthes, kahi mea e hoʻonui ai i ka metabolism.
Nā Kumuwaiwai o kekahi mau Minerala a me nā Huaora
ʻAʻole hiki i ke kino ke synthesize i ka hapa nui o nā wikamina a me nā minelala ponoʻī, no laila pono ʻoe e lawe ʻokoʻa iā lākou a i ʻole lawe ʻia me ka meaʻai. I mea e pale ai i ka lawa ʻole o ka wikamina (avitaminosis), pono ʻoe i kahi papaʻai mākaukau. Ma lalo iho nā minelala nui a me nā huaora no ke kino a me nā meaʻai i loko o lākou i loko.
Kalipuna
ʻO ka puna he mineral nui ia no ke kūkulu ʻana i nā iwi ikaika, nā niho a me nā kui. Eia kekahi, he mea pono ia no ka hana maʻamau o ka ʻōpū a me nā ʻōnaehana ʻōiwi. ʻO ia ke kuleana no ka mokuʻāina o nā kīʻaha koko (constrict and expansion), pili ʻo ia i ka hoʻoponopono ʻana o nā kuʻina mākala.
Pono kahi kanaka i 18 a 60 mau makahiki i ka liʻiliʻi ma ka liʻiliʻi 900 mg o ka puna i kēlā lā i kēia lā, a ma luna o 60 mau makahiki - 1100 mg o ka puna. Pono nā kaikamahine hāpai a lactating ma kahi o 1500 mg i kēlā me kēia lā. Loaʻa nā nui o ka calcium i nā meaʻai aʻe:
- nā nati;
- iʻa (tuna a me salemona);
- ʻaila ʻoliva;
- kaʻuala a me nā ʻanoʻano sesame;
- nā mea kanu (dill and parsley);
- hale tī, waiū, tī a me nā huahana hana waiū ʻē aʻe.
Mea hao
ʻO ka hao kahi mea nui e komo i ka hana redox a me nā hana immunobiological. He mea nui ia no ka metabolism. ʻO kēia ke kumu o ka hao kekahi ʻāpana o kekahi mau enzyme a me nā protein pono no ka normalization o nā hana metabolic. Eia kekahi, he hopena maikaʻi ko ka hao i nā ʻōnaehana hopohopo a me ka pale pale. Pili ka hemahema i ka mokuʻāina holoʻokoʻa o ke olakino.
Pono nā kaikamahine i 16 mg o ka hao i kēlā lā i kēia lā, a me nā kāne - 9 mg i kēlā me kēia lā. Loaʻa ka mea i kaʻiʻo, iʻa, iʻa iʻa a me nā huaʻai. Loaʻa nā mea hao kiʻekiʻe loa i ka pipi a me ka puaʻa (akepaʻa a me ke alelo), shellfish, ʻoyster, spinach, nut (cashews), tuna, a me ka wai kōmato.
Makanekiuma
ʻO ka magnesium kekahi o nā minelala nui e komo i nā helu o ka hopena o ka enzymatic. He hopena maikaʻi ia i ka hana o ka digestive, nerve a me ka ʻōnaehana cardiovascular, komo i ka hoʻokumu a me ka hoʻoikaika ʻana o nā iwi a me nā niho, a hoʻohaʻahaʻa i nā pae kolesterol.
Pono kahi mākua ma ka liʻiliʻi he 500 mg o ka magnesium i kēlā me kēia lā. ʻO nā mea waiwai loa i nā minelala nā nati (almonds, peanuts), nā legume, nā mea kanu a me ka palaoa palaoa. No ka omo maikaʻi ʻia, paipai ʻia e ʻai i nā meaʻai i kiʻekiʻe i ka puna.
Wikamina A
ʻO ka wikamina A ka mea nui e pono ai no ka hana piha o ka ʻōnaehana pale a me ka metabolism mea. Hoʻonui ia i ka synthes collagen, kahi hopena maikaʻi i ke ʻano o ka ʻili. I ka manawa like, hoʻemi ia i ka likelike o ka hoʻomohala ʻana i nā pathologies o ka ʻōnaehana cardiovascular, a he mea nui ia no ka poʻe i ka makaʻu.
Loaʻa ka hapa nui o ka wikamina A i nā ʻuala, nā iʻa (ʻoiai ke ake), nā huahana tī, nā ʻōpelu maloʻo, a me ka palaʻai. Pono nā kāne makua e loaʻa 900 mcg (3000 IU) i kēlā me kēia lā, a me nā wahine - 700 mcg (2300 IU). I ka wā o ka hāpai ʻana a me ka lactation, like ka lā maʻamau i ka maʻamau no nā kāne.
Wikamina C (ascorbic acid)
Koi ʻia ka wikamina C e ke kino no ka hana maʻamau o nā kinona (nā iwi ʻelua a me nā mea pili). Komo ia i ka synthesite o collagen a me nā hormones steroid, lawe aku i nā mea ʻino mai ke kino. No nā mākua (nā kāne a me nā wahine), ʻo ka mahele lāʻau i kēlā me kēia lā he 60-65 mg.
Aia kekahi manaʻo i ka hapa nui o nā huaora C i loko o nā hua citrus (ʻalani). ʻAʻoleʻoiaʻiʻo maoli kēia: aia kekahi mau meaʻai me kahi ʻoi aku ka kiʻekiʻe o ka ascorbic acid, e like me nā pepelu bele a kiwi paha. ʻO ka Vitamin C ka mea waiwai i nā mea kanu, nā huaʻai, a me nā legume. Ma lalo iho nei kahi helu o nā meaʻai kiʻekiʻe:
- nā huaʻai: kiwi, manga, strawberry, currant;
- nā mea kanu: ka pepa, ka broccoli, ka ulu ʻana o Palukela;
- nā mea ʻala: coriander a me thyme;
- legume: peas a me nā soybeans.
Wikamina D
Pili ka wikamina D i ka mahele o nā wikamina hiki ke hoʻonā ʻia ka momona. Hoʻokumu ʻia ia ma lalo o ka mana o ka lā a kōkua i ke kino e omo i ka calcium. Koi ʻia ka wikamina D no nā niho a me nā iwi, e hoʻoikaika ana iā lākou. Hoʻohālikelike ia i ka ʻōnaehana hopohopo a hoʻomaikaʻi i ke ʻano o ka ʻili. ʻO ka hemahema mau o ka Vitamin D hiki i ke kaumaha, ka momona a me ka hōʻino ʻana i ka ʻōnaehana pale.
Ma waho o ka lā, loaʻa mai ka meaʻai. ʻO ka helu maʻamau no nā kāne a me nā wahine mai 18 a 60 mau makahiki he 600 IU. ʻIke ʻia ia i nā huahana waiū (ka tī waiū, ka waiū, ka waiū), ka akepaʻa pipi, nā mea kanu, nā palaoa a me nā wai huaʻai i hou ʻia (ka wai ʻalani nui).
Omega-3
ʻO ka Omega-3 he mau mea momona momona nui no ke kino o ke kanaka. Pili lākou i ka rula o ke kāpili ʻana o ke koko, normalize i ka hana o nā ʻōnaehana nerve a me nā ʻōnaehana ʻO ka lawe mau ʻana e hōʻemi i ka makaʻi o ka maʻi puʻuwai a me ke kanesa. Pono pono nā mea momona momona no ka hoʻomaikaʻi ʻana i ke ʻano o ka ʻili a me ka lauoho.
ʻAʻole hiki i ko mākou kino ke hana i nā waikawa omega-3, no laila he mea pono e hoʻohui i nā meaʻai papaʻai i loko o lākou:
- kai kai (mussels, crab, lobster, shellfish);
- iʻa (cod, salmon, trout);
- nā huaʻai (kiwi, manga);
- nā mea kanu (broccoli, Brussels sprouts).
Nā hopena kūpono o ka overupply
ʻO ka nui o nā wikamina a me nā minelala, a me ko lākou hemahema, ʻaʻole ia e pōmaikaʻi i ke kino, no laila he mea nui e nānā i ke ana. ʻAʻole ia e koi ʻia e hoʻopau i ka huahana like mau a me ka nui. Pili kēia i nā lāʻau. Hoʻopili pū ʻia kēlā me kēia wikamina a me nā mea minamina me nā ʻōkuhi me kahi ana i pono ʻole e ʻoi aku.
ʻO ka overabundance o ka momona-hiki ke hoʻonā ʻia nā wikamina i nā hopena maikaʻi ʻole i ke kino o ke kanaka. ʻO ka mea weliweli loa i waena o lākou nā huaora A a me D. Eia kekahi laʻana, loaʻa ka huaʻai A i ka iʻa (mackerel, salmon). Me ka overabundance o ia i loko o ka papaʻai, i ke kanaka ke loaʻa rashes ma ka ʻili, aching ami a me deviations mai ka ko mākou hopohopo kahua - excitability a me ka hopohopo.
Inā ʻoe e lawe i nā wikamina a me nā minelala i ka nui kūpono, e hana maʻamau ke kino. Ma waho o ke olakino, loaʻa iā lākou ka hopena maikaʻi i ke kiʻi, ka ʻili a me ke ʻano o ka lauoho.
