Pono nā huaora no kou olakino, akāʻoe wale nō ka makemake iā lākou i nā mea liʻiliʻi a pono e loaʻa iāʻoe ka nui o nā meaʻai āu eʻai ai. Akā, hiki iāʻoe ke loaʻa ka nui o ka huaora?
ʻAe,ʻoiaʻiʻo. ʻOiai e aneane hikiʻole ke loaʻa ka nui o ka huaʻai mai kaʻaiʻana i nā meaʻai, hiki iāʻoe ke hoʻolimalima i nā huaʻai ināʻoe e lawe i nā kau nui o nā mea hoʻopiha no nā manawa lōʻihi.
Pehea e hiki ai i kēlā hana? Hoʻoponopono wau i nā mea hoʻopuka
ʻO ka hapa nui o nā kīʻaha huapona āu iʻike ai ma nā hale waihona hale kūʻai kūʻaiʻia i nā lāʻau kūponoʻole e pilikia ai ka lōʻihi o kāu hahaiʻana i nā kuhikuhi kau. Akā i kekahi manawa nui nui nā kānaka, i kapaʻia he "mega-doses" o ka huaora, me ka manaʻo e hoʻoweliweliʻia aiʻole mālamaʻia nā pilikia kino pili kino.
ʻElua mau pilikia ma ka laweʻana i ka mega-doses of vitamins. ʻO ka mea mua, hikiʻole i ka noʻonoʻoʻepekema ke lawe i ka nui o nā huaʻai (a laila aia ma lalo o ke alakaʻi a kāu kauka), no laila eʻoki wale neiʻoe i ke kālā. Aʻo ka lua, hiki iāʻoe ke hoʻoikaika i nā pilikia o ka olakino ināʻoe me ka mega-dose me kekahi mau huaora. I ka manawa maʻamau, hiki ke hoʻololi i nā pilikia inā hoʻoholoʻoe i ka lawe i nā mega, akā,ʻaʻole i nā manawa a pau, no laila, ināʻikeʻoe ua laweʻoe i nā lāʻau huaʻai ma kahi nui nui, eʻoluʻolu e leka uila i kau kauka.
He mau meaʻono ka mea i maʻa iaʻu ke laweʻia i loko o nā mea nui?
Ua hoʻokumuʻia ka Papahana Meaʻai a me ka Meaʻai Meaʻai i ka Papa Ola a me Kaukiko o nā Haumāna o kaʻEpekema,ʻEpekema a me Medicine i nā Kaumāna Kiʻekiʻe Mau Loa (UL) no nā huaola a pau a me nā minela.
ʻO ka UL ka pae kiʻekiʻe loa o ka mālamaʻana i nā lā a pau o kahi meaʻai kaikai e liloʻole ana i mea kūpono i kahi kanaka ola.
Eia kahi nānā i nā UL no nā hua hua a pau a he aha ka mea hiki ke hana inā nuiʻoe:
ʻO ka Vitamin A
Ponoʻo ka Vitamin A no ka hiʻona maʻamau, ka uluʻana o ke kelepona, a me ka lawelawe pūnaewele kūpono. Pono nā mākua i ka 700 a 900 micrograms (mcg) i kēlā lā i kēia lā, a aia ma loko o ka'ōiwi, iʻa, kaʻiʻo, nā mea laʻa, a me nā huaʻono a me nā puaʻa.
ʻO ka UL no ka lāʻauʻo A ma ka makahiki:
0-3 makahiki: 600 mcg
4-8 makahiki: 900 mcg
9-13 makahiki: 1,700 mcg
14-18 mau makahiki: 2,800 mcg
Nā mākua: 3,000 mcg
No ka mea he vitamona momona ka momona o Vitamin A, he maʻalahi i ka mālamaʻana o kou kino e hiki ai ke hoʻonui i ka manawa. Hiki i nā hopena lōʻihi o ka nui o nā hua kanu A ka mea e hoʻopiʻi ai i ka pēpili kino, ka liʻiliʻi, kausea, kaʻino o ka ate, nā makawaewae, ka palahū, kaʻeha ma kou mau iwi a me kou iwi, coma, a me ka make.
ʻO ka Vitamin C
Makemakeʻia ka Vitamona C no ka pilina paʻapaʻa ikaika a me ka hana pono pūnaewele. ʻO ia hoʻi he antioxidant e hiki ke kāohi i ka hōʻino mai nā poʻe hanaʻole. Pono ka'elā makahiki maʻamau i 75 a 90 milligrams (mg) i kēlā lā i kēia lā. Loaʻa ka Huaʻawina C ma nā hua a me nā huaʻai, akā nui nā kānaka e lawe i nā mea kanu Camin C me ka manaʻo e kōkua lākou i ka pale a me ka maʻi.
ʻO ka UL no ka Hua'ōlelo C ma o ka makahiki:
0-12 mahina:ʻikeʻole
1-3 makahiki: 400 mg
4-8 makahiki: 650 mg
9-13 mau makahiki: 1,200 mg
14-18 mau makahiki: 1,800 mg
Nā mākua: 2000 mg
ʻO ka laweʻana i nā hua he nui C he mea weliweliʻole ia, akā hiki ke hoʻopiʻi i ka diahū, nausea, a me nā māmā āpau a ua pili pūʻia me nā pōhaku'ōkiʻikoʻi.
ʻO ka Vitamin D
Mākoʻa ka Vitamin D i kou kino i ka hoʻomehana a hoʻohana i ka calcium, no laila ināʻaʻoleʻoe e lawa i ka huaʻona D e holoʻoe i ka hopena o nā iwi nāwaliwali a me ka osteoporosis, a me nā mea'ē aʻe.
ʻO ka nui o nā poʻe makua i 600 mau Kuleana Lōpū (IU) i kēlā me kēia lā. ʻAʻoleʻoe i loaʻa ka nui o ka vitamona D mai kaʻai, akā ke hana nei kou kino ma hope o ka waihoʻana o kouʻili i ka lā. ʻO ka Vitamin D he waihona kuʻunaʻi nui, akā, hiki iāʻoe ke loaʻa nui ināʻoe i ka mega i kēlā me kēia lā.
ʻO nā UL no ka Vitamin D ma o ka makahiki:
'Owahina 0-6: 1,000 IU
7-12 mahina: 1,500 IU
1-3 makahiki: 2,500 IU
4-8 makahiki: 3,000 IU
9+ makahiki: 4,000 IU
ʻO ka laweʻana i ka nui o ka huaʻaina D i keʻano o nā mea hoʻopihapiha hiki ke hoʻonui i ke kiʻekiʻe o kāu mauʻano koko, a he meaʻino paha ia no kou naʻau a me nā puʻupaʻa. ʻAʻoleʻoe e loaʻa nui ka huaʻai D mai ka piʻiʻana o ka lā, a he mea paʻakikī loa ka loaʻaʻana o ka huaʻona D mai kāuʻai.
Pono kahi makua i kahi 15 mg i ka lā.
ʻO ka Vitamin E
Pono kāu kino i ka hua'Emona no ka hana kamepiula maʻamau, a hanaʻia e like me ke antioxidant a kōkua i ka paleʻana o ke koko mai ka hanaʻana i loko o kāu mau kīʻaha koko. Loaʻaʻo ia i nāʻano meaʻai likeʻole, akā nui ka nīpala, nāʻanoʻano, a me nā mea kanu uliuli. Pono ka'elio makahiki ma kahi o 15 mg i ka lā.
ʻO nā UL no ka Vitamin E ma o ka makahiki:
0-6 mahina:ʻikeʻoleʻia
7-12 mahina:ʻikeʻole
1-3 makahiki: 200 mg
4-8 makahiki: 300 mg
9-13 mau makahiki: 600 mg
14-18 makahiki: 800 mg
Nā mākua: 1,000 mg
ʻO ka laweʻana i ka nui o ka meaʻona E hiki ke hoʻonui i kou nui o ke koko, he mea nui loa ināʻoe i ka nui o ka pōʻino o ke kīpē a lawe i nā lāʻau hoʻolaha koko.
Niacin
E kōkuaʻo Niacin i nā meaʻai āu eʻai ai i ka meahuhu e pono ai i kou kino e hana i nā mea a pau āu e hana ai. Loaʻa ka paʻakikī no ka loaʻaʻana o nāʻano meaʻai likeʻole, akā, ua kūʻaiʻia hoʻi ia e like me kahi waihona i hoʻohana pinepineʻia e mālama i nā kūlana cholesterol.
Nā UL no Niacin ma o ka makahiki:
0-6 mahina:ʻikeʻoleʻia
7-12 mahina:ʻikeʻole
1-3 makahiki: 10 mg
4-8 makahiki: 15 mg
9-13 mau makahiki: 20 mg
He 14-18 makahiki: 30 mg
Nā mākua: 35 mg
ʻO ka laweʻana i ka nui o niacin ka mea e hōʻeha i ka hānai a pili i ke kōʻana o ke koko i loko o ka poʻe i loaʻa i ka maʻi hē. I ka wā pōkole, lilo ka nui o niacin i kahi mea'awaunu , me ka pilikiaʻole ,ʻaʻohe hōʻoluʻolu a he mea weliweli ia.
ʻO ka Vitamona B-6
Pono kāu kino i ka hua B-6 e kōkua ai i ka hoʻololiʻana i ka protein a me ka sugar i ka ikaika, a he mea nui ia no ka hoʻokōʻana i ka hemoglobin a me ka pūnaewele pūnaewele. Pono ka'elā makahiki ma kahi o 1.3 mg i ka lā. He mea paʻakikī ka loaʻaʻana o kahi B-6 nele, no laila,ʻaʻole i makemakeʻia ka hoʻokomo kālā, akā, ua hoʻohanaʻia ia e hoʻemi ai i ka nui o ka homocystine a me ke kōkuaʻana i ka mālamaʻana i ka pilikia a me ke kalo pūpili carpal.
ʻO nā UL no ka Hua'ōlelo B-6 ma o ka makahiki:
0-6 mahina:ʻikeʻoleʻia
7-12 mahina:ʻikeʻole
1-3 makahiki: 30 mg
4-8 makahiki: 40 mg
Nā makahiki 9-13: 60 mg
He 14-18 makahiki: 80 mg
ʻO nā mākua: 100 mg
ʻO ka hoʻohanaʻana i nā lālā B-6 i nā manawa lōʻihi e hiki ai ke hōʻinoʻia nāʻili o ke kino, nāʻehaʻili, kausea, a me ka māmā lama.
Folic Acid
ʻO ka Folic acid heʻano synthetic o folate , heʻano huaʻona B-kūpono e hana ai i ka DNA, ka puʻupuʻu pū me ka ulu. Loaʻa ka momona i nā huaʻai a me nā meaʻai uliuli,ʻoiai e hoʻohana mauʻia ka waipika e pipiʻi i ka palaoa a me ka berena. Pono ka'elā makahiki ma kahi o 400 mcg i kēlā me kēia lā, akā, ua kūʻaiʻia hoʻi ia i mea hoʻonuiʻai.
ʻO U he mau UL no Folic Acid e ka makahiki:
0-6 mahina:ʻikeʻoleʻia
7-12 mahina:ʻikeʻole
1-3 makahiki: 300 mcg
4-8 makahiki: 400 mcg
9-13 mau makahiki: 600 mcg
14-18 makahiki: 800 mcg
Nā mākua: 1,000 mcg
ʻO ka laweʻana i nā'āpana nui o ka waipika pilaka hiki ke uhiʻia kahi huaʻole B-12 i hiki ai ke hōʻehaʻia i nā aʻa. Hiki nō hoʻi i ka nui o ka'enele apopo ke hoʻonui i ka pilikino o ka maʻi āpau.
ʻO Choline
ʻO Choline kahi B-kūpona vitamona e pono ai i kou kino no nā hanana olala a ponoʻoe e hana i kahi loloka paʻa i kapaʻia he acetylcholine. Pono ka'elio makahiki ma kahi o 500 mg i ka lā.
Nā UL no Choline ma ka makahiki
0-6 mahina:ʻikeʻoleʻia
7-12 mahina:ʻikeʻole
1-8 makahiki: 1,000 mg
Nā makahiki 9-13: 2000 mg
14-18 mau makahiki: 3,000 mg
Nā mākua: 3,500 mg
ʻO ka lawe nuiʻana i ka maʻamau i kēlā me kēia lā e hiki ke hopena i ke kino o ke kino, ka sweating nui, ke koko haʻahaʻa a me nā pilikia o ka ate.
Pehea e pili ana i nā meaʻai'ē aʻe a pau?
ʻAʻole i hoʻonohonoho ka Papaʻai Meaʻai a me ka Meaʻai Mea i nā UL no ka huaʻa K, ka liʻiliʻi, ka riboflavin, ka huamaila B-12, ka mea'ototototeki a me ka beta-carotene (kahi kanu mua o ka huaʻo A). ʻAʻoleʻo ia ke manaʻo he maikaʻi ia i ka hanaʻana i nā mega-nui,ʻoiaiʻaʻole i hoʻoholo muaʻia nā pae palekana.
ʻO ka palekana palekana
Eia kekahi mau'ōlelo koʻikoʻi nui no ka hoʻomanaʻoʻana inā makemakeʻoe e lawe i kekahi mau huaʻai e like me nā mea hoʻopuka:
- E kamaʻilio pū me kāu kauka ināʻoe e noʻonoʻo ana i ka laweʻana i nā huaʻai huaʻai aiʻole meaʻaiʻai no kekahiʻano maʻi.
- Ināʻoe e lawe i nā mea hoʻopihapiha, eʻoluʻolu e hahai i nā kuhikuhiʻana o ka lepili, keʻole kāu kauka i haʻi iāʻoe iʻole.
- E mālama i nā'ōmaʻa hua'amini a hikiʻole i nā keiki liʻiliʻi.
- E hoʻomanaʻo i ka laweʻana i nā mea hoʻopihapiha,ʻaʻole ia e mālama i ka meaʻai maikaʻiʻole e mālama i kāu mea e nānā ai i kaʻaiʻana i ka meaʻai kaulike e like me ka nui o nā hua, nā huaʻai, a me nā kānana piha.
> Kālā:
> Ke KeʻenaʻOihana Hoʻonaʻauao'Āina o Dietary Supplements. "Hōʻiliʻili i kahi palapala kiko'ī." Hōʻikeʻia i ka lā 20 o Aperila, 2016.
> Ke KeʻenaʻOihana Hoʻonaʻauao'Āina o Dietary Supplements. "He Vitamin A Mea Pono no nā Ola Ola." Hōʻikeʻia i ka lā 31 oʻAukake, 2016.
> Ke KeʻenaʻOihana Hoʻonaʻauao'Āina o Dietary Supplements. "Hua'ōlelo C Vitamin C no nā mea Ola." Hoʻohuiʻia i ka lā 11 o Februari, 2016.
> Ke KeʻenaʻOihana Hoʻonaʻauao'Āina o Dietary Supplements. "Vitamin D Hōʻike Pepa no nā Kauka Ola." Hoʻohuiʻia i ka lā 11 o Februari, 2016.
> Ke KeʻenaʻOihana Hoʻonaʻauao'Āina o Dietary Supplements. "ʻO ka Palapala Vitamin E Mea Pono no nā Kauka Ola." Hōʻikeʻia i ka lā 31 oʻAukake, 2016.