1 - E aʻo e pili ana i nā waimāmā wai-momona
He mea nui ka huaʻai hua wai i ka nui o nā hana e pono ai kou kino e noho i kahi olakino, e like me ka hanaʻana i ka ikehu a me kaʻoihana kamepiula.
ʻAʻole hiki i kou kino ke hoʻolako i ka nui o nā lāʻau hua wai i hoʻouluʻia i ka wai lōʻihi, no laila pono lākou e hoʻonui i kēlā me kēia lā. E hoʻouka i ka pahu slideshow a hele i ka heleʻana i nā hua hua wai e hiki ke hoʻololiʻia.
2 - Hua'ōlelo C
Loaʻa kaʻene Vitamin C i loko o nā hua a me nā huaʻai,ʻo ia hoʻi nā hua hua'iliala, nā huakeke , nā pepa a me nā uala. Ponoʻoe i ka meaʻai C no ka lāʻau olakino olakino a no kaʻili maikaʻi. Hiki ke hōʻemiʻia ka hāpai i ka'ōnaehana Camin C.
E aʻo hou e pili ana i ka lāʻau C.
3 - Thiamine
ʻO ka Thiamine, iʻikeʻiaʻo Vitamin B-1, kahi i loaʻa i ka laiki a me nā meaʻaiʻokoʻa a me ka palaoa a me ka palaoa, kaʻiʻo a me ka iʻa. Pono ka Thiamine e hoʻololi i nā'ōpona i ka ikehu a me ka hoʻopihaʻana i kekahi mau mea amino.
E aʻo hou e pili ana i ka Miriakini
4 - Riboflavin
ʻO Riboflavin, ka mea iʻikeʻia heʻano huamaila B-2, i loaʻa i loko o nā hua puaa, nā meaʻai, nā hua manu, nā lau hua'ōmaʻomaʻo, nā nati, nā legumes, nā mea i paʻa i ka palaoa a me ka palaoa. Hanaʻo Riboflavin me nāʻano hua B-āpau a he pono no ka uluʻana i keʻano nui, ka hanaʻana i ke koko uila a me ka hana puʻupuʻu ike.
E aʻo hou aʻe e pili ana i nā hōʻailona
5 - Niacin
ʻO Niacin, ka mea i kapaʻiaʻo ka hua Baila 3,ʻo ia ka mea i loaʻa i nā hua puaʻa, nā moa, nā iʻa, nā meaʻai, nā nū, nā lemu a me nā hua. Ponoʻoe i ka maʻi no kaʻili maikaʻi a no ka hoʻololiʻana i nā meaʻai āu eʻai ai i ka ike. Loaʻaʻia ka Niacin e like me ka meaʻaiʻai, akā inā i laweʻia i loko o ka nui e hiki iāʻoe ke manaʻo i ka'aunu .
E aʻo hou e pili ana i ka Niacin
6 - Pantothenic Acid
Pantothenic acid, ka mea i kapaʻia he huamaila B-5, i loaʻa i loko o nāʻano meaʻai likeʻole me nā meaʻai, nā hua, nā iʻa a me nā iʻa, nā moa, nā legumes, nā kīʻaha holoʻokoʻa, nā hua puaʻa, nā hua kanu huluhulu, nā avocados, a me nā haoha. Makemakeʻoe i ka wai ponaotusic acid no ka hanaʻenehana ike a, me ka hanaʻana i ke kalapili koko koko a me ka hoʻomana hormone.
E aʻo hou e pili ana i ka Pantothenic Acid
7 - Vitamin B-6
ʻO ka Vitamin B-6, ka mea iʻikeʻiaʻo pyridoxine, i loaʻa i loko o nāʻano meaʻai likeʻole i ka iʻa, kaʻiʻo, ka pī a me nā lemu a me nā huaʻai. Ponoʻoe no kahi pūnaewele palekana maikaʻi a no ka hana hemoglobin. Loaʻa ka Huaʻawina B-6 ma keʻano he meaʻaiʻai, akā ponoʻoe e makaʻala no ka nuiʻana o ka laweʻana i ka lāʻau B-6 i ka manawa.
E aʻo hou e pili ana i ka Vitamona B-6
8 - Folate a Folic Acid
Loaʻaʻia ka hapa ma nā lau'ōmaʻomaʻo'ōmaʻomaʻo, nā huaʻala a me nā rūlaʻi, nā lemu a me nā'ōpala piha. Pono kou kino e pale i nā kila kokoʻulaʻula a e uhaki i nā mea hoʻomalu āu eʻai ai. ʻO ka Folic acid ka hōʻailona likeʻole.
E aʻo hou aʻe e pili ana i kahi momona a me Folic Acid
9 - Hua'ōlelo B-12
Loaʻa ka Huaʻawina B-12 i nā meaʻai, ka moa, ka iʻa, nā hua, a me nā hua puaʻa, akā,ʻaʻole i loko o nā mea kanu i kanuʻia i nā mea kanu a hiki i nā meaʻawaʻawa he pilikia no ka pauʻole B-12. Makemakeʻoe i ka hua B-12 no kahi pūnaewele palekana olakino a me ka hanaʻana i ke koko.