1 - He aha nā'enemeneke Kuhikuhina?
Pono i kou kino nā mea'enela no nāʻano hana likeʻole biochemical. Hoʻomohele ka poʻe kumu hana lapaʻau i ka mineral meaʻai i nā huiʻelua: nā'eleponaʻeono nui,ʻo ia hoʻi nā mea e like me ka calcium, ka magnesium, a me ka potassium, aʻeiwa mau mea iʻikeʻia ma kēia wahi.
Loaʻa ka inoa o nā minerala ma muli o kou kino e pono ai i kahi liʻiliʻi nui o kēlā me kēia. Akāʻaʻole kēlā manaʻoʻaʻole lākou he mea no ka mea e pono anaʻoe i kēia mau mea āpau e ola pono.
ʻO kaʻaiʻana i ka meaʻai palekana maikaʻi e hoʻolako i kou kino me nā meaola a pau āu e makemake ai, e like me nā mineral keu. Akā, e kuhikuhi ana mākou i kekahi o nā kumu kumu o kēlā me kēia kolekela, no laila eʻikeʻoe inā e lawa ana kāuʻaiʻana.
2 - Chromium
Pono pono ka chromium no ke olakino maikaʻi a me ka mālamaʻana o ke kōpaʻa a me ka maloo no ka mea hoʻonui ia i nā hopena o ka insulin, he hormone e hoʻoponopono ai i ka nui o ka glucose i loko o kou koko. He mea nui ka chromium no ka kinakolism o nā protein a me nā momona.
Hiki ke loaʻa ka chromium maʻamau i nāʻano liʻiliʻi ma nāʻano meaʻai likeʻole, no laila nele ka hapa. ʻO kaʻai, kaʻohi piha, ka broccoli, kaʻuala, nā'ōhiʻa, ka maiʻa, ke kālika, a me ka basil kahi maikaʻi loa o nā kumuhana chromium.
E aʻo hou e pili ana i Chromium
3 - Kupa
ʻAʻole paha he koleke ke kolepa e noʻonoʻo pinepine ai akā he mea nui ia. Pono kou kino i ka keleawe no nā iwi ikaika a me nā paia o ka wai olakino maikaʻi, aʻo ia kekahi mea o kekahi mau reactions antioxidant a he mea pono no kou kino e hoʻohua i ka ike. Pono pūʻia ke kīkoʻa no ka hana o ka hao hao maʻamau,ʻo ia kekahi mea koʻikoʻi koʻikoʻi nui.
Loaʻaʻia ka hanana i loko o nā meaʻai, nā māhele, nā nati, nāʻanoʻano, koko, a me nā huaʻai a pau . ʻO ka pilikiaʻole ka lōʻihi o ka lōʻihi o kaʻaiʻana i kēlā lā i kēia lā, akā, hiki iāʻoe inā eʻaiʻoe i ka nui o ka zinc.
E aʻo hou e pili ana i ka Copper
4 - Fluoride
Uaʻike pahaʻoe i kēia mineral nui. Mālamaʻo Fluoride i ka mālamaʻana i kou mau iwi a me nā niho no ka mea e hoʻolaha ana i ka remineralization o kēlā mau tissues. ʻO kaʻoiaʻiʻo,ʻo nā koi no ka fluoride e kauʻia ana ma nā mea palekana aʻoi loa e pono ai ka paleʻana o nā niho i nā keiki a me nā mākua.
Loaʻa iāʻoe i ka inu wai inu, ka lā, a me ka iʻa. Loaʻaʻia ia i loko o nā mea niho pilapīpī e like me ka niho niho a me kekahi mau holoi wai.
5 - Iodine
Pono kou kino i ka iodine no ka hanaʻana i nā hormones thyroid i kapaʻia kouroxine (T4) a me triiodothyronine (T3), no laila ke koiʻia nei no ka hana kūkeke o kouroid. He mea nui nō hoʻi ka'ōpona no ka lawelaweʻana i ka pono o ka'ōnaehana a me ka pale umauma.
Loaʻaʻo ia i ka iʻa iʻa a me nā mea kanuʻai i uluʻia ma nā iodine waiwai waiwai e like me ka lepo i loaʻa kokoke i ka moana. ʻO ka pilikiaʻole o ka'ōpū he pilikia nui ia ma waena o ka US a hiki i ka hoʻohuiʻiaʻana o ka iodine i ka paʻakai paʻakai i ka 20st century e pale i ka nele o ke iodine.
E aʻo hou aʻe e pili ana i ke ola
6 -'Āla
Makemakeʻoe i ka ike hou? Malia paha ka hao ka mineral e pono aiʻoe. ʻO ka hao he hapa nui o nā protein i kapaʻia he hemoglobin a me myoglobin. Aiaʻo Hemoglobin i loko o ke kokoʻulaʻula a hiki i ka laweʻana i ka oxygen mai kou mau māmā i nā'ōpū a me nā mea'ē aʻe. Ua like like ka Myoglobin me ka hemoglobin, koe naʻe ke laweʻia ka oxygen i nā pūpū muscle.
He mea nui ka hao no ka hana maʻamau a me ka uluʻana o ka pūnaewele maʻamau. ʻO nā meaʻai waiwaiʻilikai nā meaʻai, nā mea momona, nā moa, nā iʻa, nā legumes, a me nāʻele.
E aʻo hou e pili ana i ka mea hao
7 - Manganese
Hanaʻiaʻo Manganese i ka hanaʻana i ka iwi a he pono no ka hōʻehaʻana i ka maʻi. He mea nui no ka hanaʻana i nā enzymes e pili ana i nā kinipona, cholesterol, a me ka hāʻalo pūpona. Hoʻokomo pūʻiaʻo Manganese i kekahi hana hana antioxidant.
Loaʻaʻiaʻo Manganese ma nā pekana a me nā hua'ē aʻe, nā pineapples, nāʻuala, nāʻanoʻano, nā legumes, a me nā kīʻaha holoʻokoʻa.
E aʻo hou e pili ana i Manganese
8 - Molybdenum
ʻO Molybdenum kahi māhele o nā enzymes kāu hoʻohanaʻana i ke kino no ka wāwahiʻana i nā mea amino acids, a me nā lāʻau lapaʻau a me nā toxins. Loaʻaʻo ia i nāʻano mea kanu likeʻole,ʻo ia hoʻi nā lekile a me nā nūkeke, akāʻo ka nui o nā mea e pili ana i ka nui o ka molybdenum i loko o ka lepo.
E aʻo hou e pili ana i Molybdenum
9 - Selenium
Hoʻohanaʻiaʻo Selenium i nā kinipona antioxidant e kōkua i ka paleʻana i nā pūnaewele i loko o kou kino a he mea nui ia no ke ola o ka thyroid. He mea nui i ka hana kope a me ke kāʻei DNA.
Loaʻaʻo Selenium i loko o nā meaʻai i kanuʻia e like me nā kānana piha, nā peni, nāʻanoʻano, a me nā lemu. ʻO nā huapalapala Brazil ka nui aʻe o ka selenium ma mua o nā meaʻai'ē aʻe. ʻAʻole pahaʻoe eʻeha i kahi pauʻole o ka selenium ke lōʻihi kouʻaiʻana i nā mea kanu i mea kanu.
E aʻo hou e pili ana i ka Selenium
10 - Zinc
Hoʻohanaʻia ka Zinc ma nāʻano kumuhana likeʻole he nui a he mea nui ia o kāu pūnaewele hoʻoponoponoʻole a ponoʻoe e hiki iāʻoe keʻono i kāu meaʻai a hoʻonani i nā mea a pau a puniʻoe. Inā lōʻihiʻoe i ka meaʻai eʻaiʻoleʻoe i ka pilikia me kou komo pū. Loaʻa ia i nā meaʻai, ka iʻa, a me nā meaʻai'ē aʻe he nui i loko o ka protein. ʻO nā mea nui ke kumu hele-zinc. Aia i loko o ia mau mea iʻoi aku ka zinc ma mua o nā meaʻai'ē aʻe.
Nā kumuhana
Ke Kauka Lapaʻau o nā Kula Aupuni. "Dietary Reference Intakes: Mea Mea."
Ke KeʻenaʻOihana Hoʻonaʻauao Micronutrient, Ke KulanuiʻO Oregon State. "Na minela."
Nā Papa Hana Hoʻonaʻauao o ka Moku'āina, Office of Dietary Supplements. "Nā Palapala Hōʻoia Dietary."