Ma kaʻai waiwai ma ka wikamina A a me B

Nā wikamina i waiwai i huiʻia no ke kanaka kino. He nolaila, nui na kanaka e hoʻohana iā lākou,ʻaʻole wale nō i loko o ka palapala o ka ai ', akā, i loko o ka palapala o ka meaʻai. Ma kaʻai waiwai ma ka wikamina A a me B, e e kūkākūkā i ka pauku. A ia mea nui, e hana ia i ka maʻamau, pale shortages a me overdose.

Ke easiest papa hana e loaa i ka mea e pono ai nā wikamina ua noʻonoʻo kupono no kou kino. Me kēia mau koi 'ia eiiiiiaiou komo i ke kino. I koena, i kaʻai, e lawe i ka mooolelo, i mea huahana mau loa nā wikamina. Kēlā me kēia waiwai i kona waiwai iho i ke kino, no laila, e pono no kēlā me kēia kanaka. He mea e pono ai wale no ka noonoo i ke kūmau.

Pono pū nō ia o ka wikamina A

Retinol ua koi 'ia no ka Kāohiʻana a me ka hana o ka maʻi o ka hoomaopopo, iwi, iwi, umauma, naehana nenoaiu, cirrhosis, hypertension, atherosclerosis. Products me keia wikamina kōkua i normalize metabolic keʻano o ka hanaʻana i loko o kaʻili,? Ienoai ia'ku i ke anu a me nā mea palahēhē. No ia mea, ina o ka kela poe Setoiko me ka stress o Hawaii, ia mea e pono ke ike iʻai waiwai ma ka wikamina A. Ma keia hihia, ke koi holoholona, a me kaʻai me nā huahana.

Inā e hele mai i ka retinol mai ai i loko o ke koi 'ia dala, e hoonui ae i ka permeability o ka halepaahao membranes, ka hoʻololi kemikala o adrenal hormones. Ke keʻena iaono? Ienoai moe papa, i ka thyroid gland. ʻai me ka wikamina A ho'ēmi i kā ka hopena o carcinogens, e hooponopono i ka'ōnaehana paleʻea'ōnaehana, suppresses malignancy.

Kahi malaila mea he wikamina A

Ma kaʻai waiwai ma ka wikamina A? I mea kanu, aole hoi he retinol, akā, ia mea i loko oʻai o nā holoholona laha ':

• holika;
• ka waiūpaʻa;
• yolks;
• puʻupaʻaʻelua;
• haleʻuwī waiū huahana;
• iʻa ake.

ʻO loko o kekahiʻai waiwai ma ka wikamina A? No ka iapaau ana o ka po makapo i ka kalaka nui-nā huaʻai ke ake (pipi a me ka puaa). Retinol mea i loaʻa i loko o ka iʻa aila. Aʻai iloko o ka puu o ka wikamina A a carotenoids? Kēia ke keʻena i loko o kaʻulaʻula, alaniʻai a me nā hua. Ke retinol karatinody hoohuliia i loko o ke kino. Hoʻokolohua-carotene waiwai spinach, parsley, lettuce, kamako, ula kekahi pahūpahū, zucchini,'ōmaʻomaʻo ka papapa maka, cabbage, kai buckthorn. Ke ke keʻena i loko o ka ilio ala, kaʻuala, peaches.

kela la i keia kōmi

E hookupaa aku i ka mahele lāʻau o ka waiwai i loko o hoʻonohonoho 'aelike' ia pa alima Iu. Kela la i keia ma ke kanaka kino a me nā huahana mai 5000 Iu o ka wikamina A, i mea like i 1.5 micrograms. I unuhi aku la ia i kaʻai mea pono e ike i ka nui o ka retinol mea 1/3.

Ke koena ua 2/3 i loko o ke kino pono e loaa kela la i keia koi, mai kanu huahana, ma laila nō carotene. Ke liluwelo ha awina o ia ka ai i loko o ka 2-3 manawa ma lalo, no laila, ua compensated ma ka hoʻohana 'ana o carotenes mea 2-3 manawa hou aku. Aia i poe akamai i ka poe i manaoio ia Kāohiʻana a me ka lapaau ke oi aku i ka hope loa 'ilikai ma 3-4 manawa, akā, lōʻihi-makahiki overdose E e holoiʻia.

Oi o ka wikamina A deficiency, a

An i koe o ka retinol Hōʻike headache, kino ohane, nausea, edema, ko mākou hopohopo excitability. Me ka hoʻohana 'ana o kaʻike mau huahana Overdose ua i mālama. Inā he mau hoailona o ka oi, ia mea pono e haʻalele i kaʻai me ka wikamina A, akā, makemake wikamina B.

E like me ka noiʻi ka mea i loaʻa ia ma muli o ke hooloihi ae i overdose o retinol a me ka iʻa aila ikea malignancies. Retinol o ka hoʻomāhuahua o ka waiwai ma waena o ka halepaahaoʻili lahilahi, i ka paipai 'ana i ka' aʻe 'ana o kā lākou mau hana. Overdose kemikala 'o ia hoʻi pilikia i hāpai keiki.

Me ka nele o ka wikamina A ua malama 'aʻe' ana o ka hui, o ka hihio, e hoʻonele emi, he mea dryness o kaʻili, rashes, huehue. Kēia Ua e hoikeike ai ma brittle lauoho, ili roughness, kiʻekiʻe luhi. Ma muli o ka nele o nā huahana me ka wikamina A cellulite, o Nyos ko mākou hopohopo nenoaiu digestion.

wikamina B1

Kēia ke keʻena mea e pono ai ka meaola e like me ka mea'ē aʻe nā wikamina. Kona alo, e hiki ai i ke kino, e kuleana pili i maʻamau. Wikamina B1 (thiamine) kōkua ke hoʻolilo i ka ai i loko o ka ikehu. Kona alo ua pono no ola ili, lauoho, nāʻiʻo a me ka lolo.

Kela la i keia kūmau mea 1,2 mg no na kanaka, a he 1.1 mg no ka wahine. Akā, na oeeo ke oko ma ka makahiki, Hawaii. Ma muli o ka nele o ka ke keʻena ke ikeia nausea, constipation, Kanikani'āʻula, tearfulness, deteriorating operability.

Currently, ke keʻena shortages mea pohihihi keia. Ka hapa nui o ia mea i loaʻa i loko o ka meaʻai. Ma kaʻai waiwai ma ka wikamina B hui? He ua loaʻa i loko o kanu ai: soy, peas, spinach, ka papapa maka, me nā huahana nānā 'ana i ka palaoa wali. Emi thiamine makana i ka uwala, cabbage, carrots. Animal huahana keia mea he waiwai nui ke keʻena i loko o ke akepaa, lolo, hakuʻala, puaa a me ka pipi ai. O ia huahana E e komo i loko o ka mana o kēlā kanaka.

Riboflavin. B2

I kapa riboflavin. Ke keʻena o ke komo pū o loko o ka pūnao, pono no ka maʻamau functioning o ka pilikia makapō'ōnaehana,ʻili a me ka mucous membranes. Ua ua pono i loko o ka hoʻololi kemikala o hemoglobin. Ka nele o ka wikamina kōkua ho'ēmi i ikaika loa ka makemake, eha ma ke poo, e aa ana i ka ili. Hoi kekahi poe kanaka no ka mea, o keia, he mau cramps i loko o ka maka.

E pale kaʻawaʻawa loa symptoms, e pono e hookomo i loko o ka 'ike noʻai waiwai ma ka wikamina B2. Men ka lā, e lawa 1,2 ug ke keʻena, a me nā wāhine - 1,1 mcg. Ka hapa nui o ka riboflavin makana i loko o ke ake, puupaa, hū. Emi mai no ka mea i noho ma ka hua a me nā'alemona. Ka waiwai o, ma Fish, me ka waiū, cabbage.

Niacin. B3

No ka mea, wikamina B3 a nicotinicʻakika ua hoʻokuʻuʻia ka ikehu o nā mea a pau i ka ai eiiiiiaiou. Waiwai synthesizes nā polokina, bipi kūpaluʻia, ka mea e komo ia i loko o ka? Iecaianoaaiiie o nā hormones. Me ka shortage ikeia pellagra. Symptoms nā aggression, dermatitis, ka hilahila, lōlō a me ka diarrhea. Ka nele o ka waiwai ke kumu no ka haunaele o intestinal microflora.

E hoʻopiha wikamina nā kānaka a me nā wāhine o ka lā, e lawa 20 ug ke keʻena. He ua loaʻa ma kaʻai, a pau mānoanoa, Fish, uala, ai hua pisetakia, hua manu yolk,'ōmaʻomaʻo nō hoʻi,ʻoiai. Ka mea, i waiwai i loko o ka hū.

B5

A ke keʻena kapaia pantothenicʻakika. Me ke kōkua hoola eha, ia synthesizes nā mea'aʻaʻa, a hooko aku la i pūnao o nā polokina, bipi kūpaluʻia, carbohydrates. Me ka shortage i Konakele. Wāwae ahi'ē aʻe neurological symptoms a.

Ke kūmau no ka na kanaka a me na wahine mea 5 micrograms. Ka pono no keia ke keʻena mea māʻona ole-hana kūikawā ka ai, no ka mea, i loko o na holoholona a me ka kanu i nā huahana. Nō hoʻi, he waiwai hua mai ma ke kino. He ma peas, hazelnuts, kālika, ka waiu, ka iʻa lā o ka nāhelehele.

Pirodoksin. B6

ʻO ke keʻena mea pono no ka hoʻololi kemikala o hemoglobin a me polyunsaturated momoma nāʻakika. Inā he mea lawa pirodoksin malama kaumaha, dermatitis, worsening o kona'ōpū. Ke kūmau no na kanaka, ua manaoia e e 1,7 mg, a no ka wahine - 1.5 micrograms.

Ma kaʻai waiwai ma ka wikamina B6? Ka hapa nui o keia ke keʻena o loko o hazelnuts, walnuts, uala, uala. Ka mea, i waiwai i loko o ka lau, hua a me ka hua.

Biotin. B7

Biotin ke hookuu aku oia i ka ikehu mai eiiiiiaiou me ka calorie maʻiʻo. Inā he mea lawa mea e dermatitis, lauoho poho, mahuahua ke koko kōpaʻa, Kanikani'āʻula, Muscle eha.

Na kela la i keia uku no ke ola i ke kanaka mea 30-100 mcg. I mea uuku o eiiiiiaiou makana i loko o ka papapa maka, cauliflower, ai hua pisetakia, hūʻole, ake a me nā puʻupaʻa. A uuku ka nui o ka waiwai i loko o nā nā komako, spinach, Fish.

Folate. B9

Folicʻakika ua pono ai ma ka aeea mahele. Manawa i kona wi malama anaemia, lethargy, pilikia o ka digestion, iaiyoe poho, graying.

Wikamina B9 ua pono i hāpai keiki. Kela la i keia wahi mea 200 micrograms. Folicʻakika mea ma uliuli leafy ka lau, citrus, legumes, ka meli, ka palaoa i nā huahana.

B12

Cyanocobalamin Ua nui no ka hana ana o kaʻulaʻula koko keena, ka malama ana i ka ulu a me ka mama no hoi o ka'emi ko kahua. Nele ke keʻena i ke kumu o ka digestive kāna hana, ake hoʻonui, nā aʻalolo kāna hana. Na kela la i keia pākēneka o 3 mg. Hānai a me ka meaʻai waiwai. No ia mea, ia mea nui, e hoomanao i ka mea me nā huahana o ka hailonaʻana o ka wikamina B 12? Kēia e ae e paʻa kūhohonu i ke kino me ka nui waiwai.

Ma kaʻai waiwai ma ka wikamina B12? Ka hapa nui o ka waiwai i loaʻa ma ka pipi akepaʻa. No hoi, ka mea o loko o ka moa naau, ka puaa akepaʻa. ʻO ka meaʻai i ka iloko ou wahi lihi iki o ka wikamina B12? He mea ka MeaʻAi O Ke Kai, haleʻuwī waiū me nā huahana.

He nui no hoi na nā wikamina mea e nui no kanaka ola. O nā C, PP, D. Na kēlā me kēia no kēia mau 'ona mea e pono no ka piha kanaka kūpono' ana. Mai ae i ka nele o ka mahuaola, no laila, i ole e hōʻike hypovitaminosis. No ia mea, i kaʻai e ke 'O ke kaulike, i komo ai i ka loaa ana mai o nā mea a pau e pono waiwai. A laila, i ke kino e,ʻaʻole kiʻi i kekahiʻano o ka maʻi puʻuwai.