Nā wikamina maikaʻi kēia i loko o huahana

Ua Ua lōʻihi, ua hoikeia mai i ke kino pono nā wikamina. Hilinaʻi ma luna o ia mau mea, a me ka nānā aku, a ola. ¶ A i loko o keʻena kūʻai lāʻau lapaʻau mea he 'ano nui koho o multivitamin eiiieaenu, e papahana no kekahi mau makahiki, i kekahi mau pono. Akā, noiʻiʻepekema ua hōʻike i ka mea, e aole i hiki maopopo hālāwai me na pono o ke kino. Nā wikamina i ka ʻai i nā hapa o ko mākouʻai, hōʻuluʻulu maikaʻi. I kekahi manawa ka mea, Ua lawa pono e hoolilo ia oe iho i hoʻopilikino 'ike no, i lawe i ka mooolelo a pau o ka mea nā mea hoʻohui e hoʻoikaika' i ke ola, a hoala mai i ka leo ola. Kēia pono He uuku ka naʻauao o ke kumu, he mea i kekahi hehee ai, a me ka mea ai loaʻa ia.

Nā wikamina iʻai - ka mea kā lākou hana a me kahi e loaʻa iā lākou?

Provitamin A. wikamina A.

- kuleana no ola hihio.

- kōkua i ke kino hoʻomōhala e hoʻonele.

- i ka pono no kela aʻo nui a me nā maʻi, hoʻopale ai i ke kino, mai ka palapala ole o ka lewa haumia ea.

- komo i loko o ke kahua o ka hou keena. Inā keia wikamina mea,ʻaʻole lawa ka, ka ili i maloʻo, a hoʻomaka e ihi aku.

ʻai me ka wikamina A: ka bata, akepaa, hua manu yolk, holoholona puupaa, a me kākoʻo-wikamina A -ʻike i nā mea a pau carrot a me nā mea a pau yellow hua a me ka lau, ka uala,'ōmaʻomaʻo mea kanu.

Wikamina C.

- 'oe e komo i loko o ke kukulu ana i keena a me nā loko.

- i malama i ke kino e ku e nā mea palahēhē.

- Regulates ke akepaʻa.

- paipai 'ia ka ho'ōla o ka eha.

Ka richest kumu o ka wikamina C - rosehip. Ua hiki ke hoʻohana hou 'ole i loko o ka palapala o ke kī a me infusions. A laila, e iho mai ana - buckthorn, guava, strawberries, currants, lemi, na alani, cabbage, horseradish, parsley a me ka dill. C nā wikamina iʻai i loa, he pono ole, akā, he nui i ka maʻiʻo a pau.

Wikamina B1.

- pono no ka conversions māhuaola i loko o ka ikehu.

- 'oe e komo i loko o ka hana o ka'emi ko kahua.

Kona papa kuhikuhiE kumu: ulu palaoa mānoanoa, akepaa, mahalo ka hū, bran, pua nānālā anoano a me ka sesame anoano, buckwheat, kaʻiʻo puaʻa, peanuts, hazelnuts.

Wikamina B2.

- E Pono e komo kēia mau mea i ka ili koe laholio, maʻemaʻe, a ola.

- pono no ka nānaina.

- 'oe e komo i loko o ka hana o ka'emi ko kahua.

He ahaʻai apo ia ia? Hūʻole, me ka pauka, ka waiu, mackerel,'alemona, hua paha, cocoa, momona kaʻiʻo puaʻa, ka waiu, me ka waiū, cabbage, nā komako, me ka waiū.

Wikamina B3.

Pono no ka malama ana lolo hana, hoʻololi kemikala o nā polokina a me nā bipi kūpaluʻia. Ua ua loaʻa i loko o akepaa, ai, nā manuʻaiʻia, pua nānālā anoano, heʻiʻo maka nō ka palaoa, ka hū (pia a me ka berena), peanuts.

Wikamina B5.

Ua Ua koi 'ia no ka maʻamau pūnao, ulu, ka malama ana opiopio. Kona kumu - hūʻole, hua paha, akepaa, haleʻuwī waiū huahana, peanuts, ai Tureke.

Wikamina B6.

Radio nui i kūlana ma ka pūnao o nā polokina a me nā bipi kūpaluʻia, nā'ūhū noʻonoʻo pantry. Ua ua loaʻa i loko o ka hū, akepaa, unrefined mānoanoa ko, ka uala, ka puaa, ka maiʻa.

Wikamina B12 ma ka ai

Ka mea, iloko ona,ʻaʻole no ka nui loa i loko o ka ai, akā, ka mea, ua koi 'ia no ka ulu, e like me ka normalize i nāʻoihana o ka'emi ko kahua. Ua hiki ke loaʻa ma ka akepaa, hūʻole, ka iʻa, haleʻuwī waiū me nā huahana, me ka waiū.

Wikamina D.

Pono no ola iwi, e like me ka pono me ka lauoho a me ka ili. Ua ua hana i loko o ke kino o ka lā, a me nā huahana i loaʻa ka mea, o ke ake o ka iʻa, MeaʻAi O Ke Kai, hua manu yolk, haleʻuwī waiū me nā huahana.

Wikamina E.

A ikaika antioxidant, ua komo i loko o ke kahua a me ka palekana o ka ula koko keena, nāʻiʻo a me nā nā'aʻaʻa. Kona peculiarity mea i ka mea, ua loaʻa wale nō i loko o mea kanu - palaoa, soybeans, ulu ka hua palaoa, bran, parsley, lettuce, peas. Akā, e loaa i ka pono nui o ka ai ia mea aneane hiki ole i. Nolaila, i ka wa a ka mea, ua waiho, e hoʻohana i ka nele o ka mea hōʻikeʻikeʻuʻuku.

Mai hoʻohemahema wale i ka'ōlelo aʻo e pili ana i ola ai. Nā wikamina ma kaʻai nui oi pono ka hale kūʻai lāʻau lapaʻau, a me ka 'ike o ia hiki e like me ia Yum.