1 - He aha nā mea'enemo momona-momona?
ʻO nā huaʻona momona-momona ka mea nui no ka nui o nā hanana biological. ʻO kaʻoiaʻiʻo,ʻaʻole hiki iāʻoe ke ola me kaʻole o lākou. ʻAʻole like me nā hua hua wai e hoʻopiliʻia e ka wai, mālama kou kino i nā huaʻa momona-momona i loko o ke ake a me nā momona momona.
He maikaʻi nō ia no ka meaʻaʻole hiki i ka pilikia o ka lālā momona momona ka pilikia, akā,ʻaʻole maikaʻi i ka hikiʻana iāʻoe ke lawe nui i kēia mau huaʻai i loko o ka waihona hoʻopihapiha .
E hoʻouka i ka slideshow no ka nānā wikiwikiʻana i kēlā me kēia huakona momona momona, me nā loulou i kaʻikepili hou aku.
2 - Vitamin A
Ponoʻo ka Vitamin A no kaʻike maikaʻi, kūpono ka uluʻana, kahi hana pūnaewele kūpono a no ka mahele pūnaewele a me ka paleʻana.
ʻO nā hōʻailona o kaʻaʻai a me ka huaʻo'Amino me ka pilikia o nā pilikia o kaʻike a hoʻoulu i ka uluʻana akāʻo ka laweʻana i nā meaʻai he nui aʻoiaiʻo ka waihona i hiki ke alakaʻi i nā iwi palupalu, nā maʻi palupalu, a me nā pilikia o ka hanu.
ʻO nā kumu kaiʻeono o ka huaʻa A A,ʻo ka waiūpū, nā iʻa yolks, ka iʻa, ka ate, nā meaʻai, ka waiū a pau, nā hua'ōmaʻomaʻo maloʻo, nā'ōmeʻa, a me nā huaʻalani.
E aʻo hou e pili ana i ka Vitamin A
- Nā Huakini A Manaʻo a me nā Kumu
- Nā Huahana 10 Loaʻa no ka Vitamin A
- ʻO ka Vitamin A Loaʻa a me nā Paʻi Hua
3 - Vitamin D
ʻO ka Vitamin D e hana he hormone a makemakeʻia e komo a hoʻohana i ka paiomu , ka mea e mālama ai i kou mau iwi a me nā niho. Ināʻaʻoleʻoe i lawa ka nui o ka vitamona D, e holo anaʻoe i ka pilikia o ka iwi nāwaliwali - hiki i nā mākua ke loaʻa ka osteomalacia. I loko o nā keiki, kapaʻia kēiaʻano he'ūliki.
ʻO ka laweʻana i ka nui o ka huaʻaina D i keʻano o nā mea hoʻopihapiha hiki ke hana i ka inu, ka luaʻi, ka nele o kaʻai, ka paʻa, ka nawaliwali a me ke kaumaha.
Mālama kou kino i ka lāʻauʻo D i ka wā eʻikeʻia ai kouʻili i ka lā -ʻaʻole nui nāʻano meaʻai o ka meaʻai D, koe wale nō nā meaʻai kūpaʻa, ka iʻa iʻa, a me kekahi mau halo.
E aʻo hou e pili ana i ka Vitamin D
- Nā Manawai D A me nā Dietary Sources
- Nā Huaʻawaʻawa D a me nā hōʻailona
- 11 Nānā e Loaʻa i ka Hua Aʻo Nona D ma kāu Diet
- Hiki iaʻu ke lawe i ka Vitamin D2 a iʻole Vitamin D3?
4 - Hua'ōlelo E
He mea nui kaʻene Vitamin E like me ke antioxidant e mālama ana i nā pūnaewele o kou kino mai kaʻinoʻino liʻiliʻi. Ponoʻia no ka hana maʻamau āpau a me ka holoʻana o ke koko.
He mea nuiʻole ka paʻakikī o ka Vitamin E akā hiki ke hoʻopōʻino i ka lolo, ka maʻi a me ka maka a me ka pūnaehana hoʻopilikiaʻole. ʻO ka laweʻana i ka nui o ka lāʻauʻona E hiki ke hoʻoulu i nā pilikia o ke koko a iʻole e launa pū me kekahi mau lāʻau.
Loaʻa kaʻene Vitamin E ma nā huapalapala, nāʻanoʻano, nāʻailaʻaila, nā'ōpala a me ka lau nahele'ōmaʻomaʻo.
E aʻo hou e pili ana i ka Vitamin E
- Nā Huawai E Uiwai a me nā kumuʻai
- 10 Huaʻai Ola Loa i Loaʻa i loko o ka Huapiʻa E
- He mea e pono ai eʻike e pili ana i nā meaʻenehana Vitamin E
5 - Hua'ōlelo K
He mea nui ka Vitamin K no ka hana maʻamau maʻamau a hiki ke kōkua i ka ikaika o kou iwi i kou wā.
Loaʻa ka loaʻa o ka Vitamin K a no ka maʻamau i nā pilikia o ka'ōpala. ʻO nā hōʻailona keʻano o ka hōʻehaʻana, nā liʻiliʻi, nā kīʻaha o ke koko, ke koko i loko o ka mimi a me ke kuhū, aiʻole ka wā kaumaha kaumaha.
ʻAʻole maopopo i ka mea e hiki ke hana inā e lawe nuiʻoe i ka huaʻai K ma keʻano o nā mea hoʻopiha. Mai hanaʻoe.
ʻO nā puna maikaʻi loa he mau lau iʻa lauʻoleʻeleʻele, kāpīpoki, kapiʻipelu, broccoli, a me nā soya.
E aʻo hou e pili ana i ka Vitamin K
Nā kumuhana:
Ke Kulanui o ke Kulanuiʻo Colorado State. "Nama Hua Palolo-A: D, E, a me K." Loaʻa iāʻApelila 11, 2016. http://www.ext.colostate.edu/pubs/foodnut/09315.html.
Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Dietary Supplements. "Nona Vitamin A Palapala Pono no nā Haumana. Ua hiki iāʻApelila 11, 2016. http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Dietary Supplements. "NĀ'Aiʻa Hua'ōlelo Dietary: Vitamin D." Loaʻa iāʻApelila 11, 2016. http://ods.od.nih.gov/factsheets/vitamind/.
Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Dietary Supplements. "ʻO ka Palapala Vitamin E Mea Pono no nā Kauka Ola." Loaʻa iāʻApelila 11, 2016. http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
Ke Kula Nui o Mary University. "Vitamin K." April 11, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-k.