ʻO nā huaʻa momona momona A, D, E, a me K nā mea nui no nāʻano hana pilikino e pono ai i kou kino e ola a ola pono. Hiki iāʻoe ke loaʻa iā lākou mai nā meaʻai āu eʻai ai (aʻikeʻia ka lā o ka lāʻauʻo D), akā e loaʻa ana hoʻi i nāʻano hou, pinepine ka nui.
Mālama kou kino i nā huaola momona-momona ma kou ake a me kou mau momona momona, no laila ua mālama lōʻihi lākou ma mua o nā huaʻai wai maʻemaʻe.
Hoʻokahi lima, hiki iāʻoe ke hana i kahi hemahema, akā, ma kekahiʻaoʻao'ē aʻe, hiki iā lākou ke kūkulu i nā meaʻawaʻawa ma mua o ka manawa.
Ua hoʻoholo ka Division Health and Medicine Division of National Academies of Sciences, Engineering, and Medicine i ka nui o kēlā me kēia mea kanu e pono aiʻoe i kēlā lā i kēia lā, a me ka paeʻana o ka waihona kiʻekiʻe kiʻekiʻe (UL). ʻO ka ULʻo ia ka mea nui loa o kēlā me kēia mea kanu iʻikeʻia e palekana.
ʻO ka Vitamin A
Pono i ka Vitamin A no kaʻike pono, ka paʻiʻana, ka hana a me ka uluʻana o ke kamepiula. ʻO ka hāʻawi kālā i hāʻawiʻia i nā lā a pau he 700 mau mīkini kiʻi no nā wahine a me 900 micrograms nā kāne. ʻO ka UL he 3,000 micrograms i ka lā. ʻO ka lawe mauʻana i nā mea iʻoi aku ma mua o kēia nui, hiki i ka hopena o ka lauoho, nā lehelehe i'āpala, kaʻili maloʻo, nā poʻohiwi a me nā iwi nāwaliwali. Hiki ke hoʻomau i ka hoʻouluʻana o nā huaʻaina A. A me nā mea hoʻopihapiha hiki i ke kīpiliki o ka hānai, keʻole inā loaʻa iāʻoe kekahi loina nui o ka waiʻona, aiʻole ka maʻi o kou maʻi a iʻole nā kiʻekiʻe kiʻekiʻe o cholesterol a me nā triglycerides.
ʻO nā wahine hānai eʻai ana i ka nui o ka huaʻaina A ua hoʻonui i ka hopena o nā maʻi hānau.
ʻO ka Vitamin D
Huahelu D a kōkua i kou kino e hoʻopili i ka nui o ka mea nui, no ka ikaika o nā iwi a me nā niho. ʻO ka palena manawa o ka hoʻolālā i hāʻawiʻia i kēlā me kēia lā e piʻi mai ka 5 a 10 micrograms i ka lā. ʻO ka UL he 50 micrograms (aiʻole 2000 mau United Nations) no ka lā.
Hiki ke hoʻonui i kēia nui i kēlā me kēia lā ke kumu o kahi maʻi i kapaʻia he hypercalcemia (ke kiʻekiʻe o ka'ālika i loko o ke koko). ʻO nā kumu mua i ka kausea, ka luaʻiʻana, a me ka pahūʻana, aʻo ka hoʻomauʻana o ka hua'ūmona D i ka hopena e hiki ai i ka hōʻonaʻana, nā pōhaku'ōkiʻoki, a me nā hōʻino hōkū.
ʻO ka Vitamin E
ʻO ka Vitamin E e hana ai he antioxidant i loko o kou kino. ʻO ka palena manawa i hāʻawiʻia he 15 mau polokalamu microka i kēlā lā kēia lā, a he 1,000 mau mīkini ka UL i ka lā. ʻO ka laweʻana i nā mea a pau ma mua o ka UL i kēlā me kēia lā e hiki ai ke alakaʻi i nā pilikia o ka holoʻana, e pili ana i nā poʻe e lawe pū nei i nā lāʻau lāʻau. ʻO ka nui o ka huaʻaina E hiki ke hoʻonāʻia ka nawaliwali o ka maʻi, ka nee, a me ka pēhea.
ʻO ka Vitamin K
Pono pono ka Vitamin K no ka hana maʻamau a he mea nui ia no nā iwi ola. ʻO ka uku kōkua i kēlā me kēia lā he 90 micrograms i ka lā no nā wahine a me 120 micrograms i ka lā no nā kāne. ʻAʻole ke kūkulu o ka Institute of Medicine i kahi UL no kaʻikeʻana i ka huaʻaila K.
Nā kumuhana:
Nā Lapaʻau Ola a me Medicine Division of National Academies of Sciences, Engineering, a Medicine. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Nā Kula Hoʻonaʻauao o nā Kula o ke Ola. "Dietary Reference Intakes." http://iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Vitamins.pdf.
Ka Merck Manual Home Handbook. "NĀ Huaora A." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_a.html.
Ka Merck Manual Home Handbook. "Vitamin D." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_d.html.
Ka Merck Manual Home Handbook. "Hua Ola E." http://www.merckmanuals.com/home/disorders_of_nutrition/vitamins/vitamin_e.html.