1 - No ke ahaʻoe e pono ai i ka waiʻona A
ʻO ka Vitamin A kekahi o nā huaʻa momona hiki ke momona, me nā huaola D,ʻE, a me K. Pono ia no ka pono o ke kamepiula, kaʻike maʻamau, ke kopeʻana, a me ka uluʻana o ka ulu. Wahi a ka Institute of Medicine, pono nā kānaka e pili ana i 900 micrograms a me nā wāhine e hoʻohana i kahi 700 mau mīkini i kēlā lā i kēia lā.
ʻOiai e hiki iāʻoe ke lawe i nā kīʻaha vitamini A,ʻoi aku kou maikaʻi ma ka loaʻaʻana o kēia mau hua kanu maikaʻi mai nā meaʻai āu eʻai ai. E hoʻouka i ka pahu slideshow eʻike i kaʻu mauʻumi keu he umi no ka huaʻi A.
2 - Pākiʻi
ʻO kaʻuala , no ka nui o nā meaʻai a he meaʻono. ʻO kahi o kaʻuala pālala he 900 mau mau mīkini ka nui o ka hua'ōlelo A, me ka nui o nā huaora C, ka hao, ka potassium, a me ka fiber.
3 - Kāluaʻia i ka'ō'ō
ʻO nā'ōmaʻomaʻa lau lauoho uliuli he nui ka nui i ka huaʻa A A,ʻo ka wī'ā nui ka nui i loko o ka huaora K a me nā mea nui he nui, me ka calcium a me ka magnesium. ʻO ke kaumaha loa ia i loko o nā calories, no laila, he meaʻai maikaʻi loa ia. Hoʻokahi kīʻaha o ka'ōniʻi i kīʻahaʻia he 943 micrograms o ka hua 'A, no laila ua lawa no ka lāʻokoʻa.
4 - Squash
ʻO ka'ōmaʻomaʻo pinepine e like me ka hui nui i ka lāʻau 'A, akāʻo ka'ōmaʻomaʻa heternest ka nui. He kiʻekiʻe nō hoʻi ia i ka potassium, ka calcium, a me ka huahā C. Akā,ʻaʻole nui nā calo. Hoʻokahi kīʻaha o nā'ōpū kuki he 82 calories.
5 - Kaloka
Keʻike nuiʻia nei nā kāleka no ka kiʻekiʻeʻana i ka huaora A. Ma kaʻoiaʻiʻo, hoʻokahi ka nui o ka kārotti he 509 micrograms o ka huaora A. Kaloka he kiʻekiʻe hoʻi i ka calcium, ka potassium, a me ka hua malo K. Raw. hauʻoli, akā ua maikaʻi hoʻi lākou i ka palaoa. Kūlana maikaʻi nā kāloti i ka iʻa.
6 - Kāleka
Loaʻa ka loli i ka lāʻauʻene A, a hana ia i kaʻu papa helu no ka mea ua maʻalahi. Ua maikaʻiʻo ia i nā salala huaʻai maloʻo a iʻole nā mea a pau. Hoʻokahi kīʻahaʻokoʻa o ka pahu cantaloupe he 270 micrograms o ka huaʻa A. Aʻoi aku ka nui i loko o ka meaʻene C a me ka pālolo a me kahi kumu maikaʻi o ka magnesium.
7 - Pālū Lapū
ʻO nā mea leʻaleʻaʻulaʻula (aiʻole nā pele pūnihi) he meaʻai a he meaʻono. Hookahi wale no calories he 18 a me ka 187 micrograms o ka huaora A (a oi aku mamua o ka la hookahi o ka huaora C. E haawi ana lakou i ke kala ula ulaula i na paina a me na pa o na aoao.
8 - Mangos
Hoʻokahi ka mango he 181 mau mīkini loma o ka huaʻa A A aʻoi aku i nā lā he nui o ka huaora C a he hua olakino o ka vitamine K. Mangos kekahi hua nui no nā meaʻoluʻolu.
9 -ʻEleʻele Eyed Peʻe
ʻO ka poʻaʻeleʻeleʻeleʻeleʻole i like ka nui o ka meaʻai Aʻoiai ka'ōmaʻomaʻoʻeleʻele,ʻalani a me kaʻulaʻula a me ka hua, akā hoʻokahi wale nō kīʻaha he 60 mau polokalamu microkema. He nui nō hoʻi nā fiber, protein, a me ka nui o ka meaʻai K, nā mea a pau e pili ana i 160 calories. ʻO ka lemu keʻano maikaʻi i kaʻiʻoʻulaʻula,ʻoiai ināʻaʻoleʻoe he meaʻai.
10 -'Akekiki
'Akea nā'ōmole i ka huaʻa A A me ka pālolo potassium, akā i ka liʻiliʻi i nā calories. Hoʻokahi kīʻaha o nā'āpana apricot he 158 mau huahana micrograms aʻo ka huaʻami A, 79 calories aʻoi aku ma luna o 3 grams o ke fiber. ʻO kahi'āpana'ōpiopio kahi meaʻono maikaʻi loa a me ka lima o nā hua.
11 - Pākīpiʻo iʻailaʻia
ʻO Broccoli kekahi o kēlā mau meaʻai i hoʻouluʻia me ka nui o nā huaora, nā mineral, a me ka fiber. Hoʻokahi kīʻaha o ke kuke a me ke'āpikopi kolopa e pili ana he 120 micrograms vitamin A a me nā calo he 54 wale nō.
Nā kumuhana:
Ke Kauka Lapaʻau o nā Kula Aupuni. "Nānā Kūmole Nīnau: Vitamins." Http://iom.nationalacademies.org/Reports/2001/Dietary-Reference-Intakes-for-Vitamin-A-Vitamin-K-Arsenic-Honolulu-Ehime-Hoper-Iodine-Iron-Manawai-Molybdenum-Nickel-Silicon -Vanadium-a-Zinc.aspx.
Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Dietary Supplements. "He Vitamin A Mea Pono no nā Ola Ola." https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
'Alahui Hui PūʻIa Hui PūʻIaʻoʻAmelika Huipūʻia, Nānā Kuleana MeaʻImi no Nānā Mea Kūʻai no ke Kūlana Kūlana Kūlana 28. https://ndb.nal.usda.gov/ndb/search.