ʻO nā huaʻa momona-momona nā mea e hoʻolaha a mālamaʻia i loko o ka momona. ʻO nā huaʻene A, D,ʻE, a me K nā huaʻai momona. ʻO kekahi mau mea pono'ī , e like me ke carotenoids (e like me ka beta-carotene) he momona ka momona. Pono kēia mau meaʻai no ka mālama pono i nā kino a me nāʻoihana kino a me ka ulu.
Ua ho'ākākaʻia nā huamāmā momona
Hoʻomoʻaʻia nā huaʻai momona-momona i loko o ke kino.
Ma muli o ka hiki iā lākou ke kūkulu i kahi lōʻihi o ka manawa, hiki iā lākou ke hoʻoulu i kahi meaʻino mai ka liloʻole. Hikiʻole kēia i kaʻai (aiʻole ma keʻano o ka Vitamin D , kaʻikeʻana i ka lā), akā hiki ke loaʻa ma ka hoʻohanaʻana i nā'āpana nui me nā "hua" meakini. ʻO kaʻaiʻana i nā mea momona i loko o ka momona e kōkua ai i ka laweʻana o nā meaʻai momona a me nā phytonutrients, akā naʻe i ka nui o nā momona e koiʻia no kēia hana.
ʻO ka Vitamin A
ʻO ka Vitamona A, iʻikeʻia hoʻi he retinol, he huaʻona momona. ʻO ka huahana pro-vitaminʻoi loaʻo ka meaʻoi loa i loaʻa i ka beta-carotene. Loaʻa ka Vitamin A i nā meaʻai mai nā kumu holoholona, e like me ka iʻa iʻa, ka ate, ka waiū, nā iʻa a me kaʻaila, a kapaʻiaʻo ka huaola A preformed, akāʻo ka inoa o nā hua'ōlelo hua i loaʻa i ka huaʻai a me ka huaʻai kai inoa ia he pro-vitamin A no ka mea ua hoʻololiʻia huaʻai A ma ke kino (ʻoiai he kino nā kino o kekahi poʻe i ka hanaʻana i kēia ma mua o nā mea'ē aʻe).
ʻO nā kānaka me nā maʻi e waiho ana iā lākou me ka maʻi palbsorption momona,ʻo ia hoʻi ka maʻi celiac, ka maʻi o Crohn, nā maʻi pancreatic, hiki ke lilo i ka mea maiʻole o ka huaʻahā A. ʻO ka Vitamin A ka pilina me ka hao a me ka zinc a me nā hapa i loko o kēia mau mineral hiki ke hoʻopili i ka huamaʻa A i ka hanu.
ʻO ka Vitamin K
ʻO Vitamin K, i kapaʻiaʻo phylloquinone, kōkua i ke koko o ke kino a me ka laweʻana o ka calcium.
Loaʻa nāʻAmelika i kā lākou mau hua maloʻo K ma nā hua'ōmaʻomaʻo'ōmaʻomaʻo. ʻOiai e paʻakikī ke kopeʻana, e like me nā meaʻai momona'ē aʻe,ʻo kaʻaiʻana i nā mea ulu'ōmaʻomaʻo e like me ka momona me ka momona, e like me ka waiūpaʻa a iʻole kaʻailaʻaila e hiki ke hoʻonui i ka huaʻaina ma o nā manawaʻoiʻekolu. Hōʻikeʻia ka Vitamin K i loko o ka iwi olakino a laila eʻai i kēlā mau momona lau.
ʻO ka Vitamin E
ʻO ka mea e mahalo ai,ʻo nā kumu punahele oʻAmelika no ka huamona E e loaʻa mai ana i nā meaʻaiʻole-e like me ka pizza, ka chili, ka spaghetti sauce a me nā kīhāni french. ʻO ka Vitamin E e hele mai ana mai nā tocopherols. ʻO nā kumu maikaʻi o ka huaʻaina E me nā'ōmato, nā hua, a me nā nūme a me nāʻanoʻano.
ʻO ka Vitamin D
ʻO ka Vitamin D, i kapaʻia ka calcifile, loaʻa wale i loko o kekahi mau meaʻaiʻole eʻai pono nāʻAmelika me nā hui pū iʻa, nā iʻa momona, nā haloo, nā iʻa a me ka ate. ʻOiai uaʻikeʻia ka lā i ka lā e mālama pono i nāʻano olakino D,ʻo ka hapa nui o nāʻAmelika e lawe i ka nui o kā lākou mai nā meaʻai i hanaʻia e like me nā hua meaʻai a me nā meaʻai'ē aʻe i ka meaʻai kakahiaka a me ka waiʻalani. ʻO ka Vitamin D e kōkua i ke kino e hoʻopili i ka mea konipona a me ka phosphorous ma ka hanaʻana i ka hormone ma ka'ōpū liʻiliʻi.
ʻO Carotenoids
Hoʻomaʻomaʻoʻulaʻula a me kaʻulaʻula i nā momona i loaʻa i loko o nā huaʻai a me nā meaʻai a me nā meaʻai momona.
ʻAi nāʻAmelika i waena o 40 a 50 o nāʻoihana 700 ma keʻano. ʻO kekahi o nā kumu nui o ka carotenoids he mauʻalaniʻalani a me nā mea kanu e like me nā mango, kāloti, a me nā pauka.
Ka Lā Lalo
ʻO nā huaʻa momona ka momona he hōʻailona no ka momona o ka meaʻai ka mea nui o kā mākou meaʻai a he mea pono no ke komoʻana o ko mākou kino i kekahi mau huaʻai a me nā meaʻai. Ma ka hōʻoiaʻiʻoʻana eʻai anaʻoe i ka momona o nā momona, nā'ōmaʻomaʻo, nā hua a me nā huaʻai a me nā meaʻai, e hoʻonohoʻoe iāʻoe iho e hōʻalo i nā huaʻai momona-momona me kaʻole.
Puna
Nā Pūnaewele no ka Manaʻoʻana i ka maʻi. Nutrition Report: Mea Hua'Amā Failama a me nā meaʻono.