E ʻōlelo kākou he mea ʻai ʻai ʻoe, ʻai i ka meaʻai olakino, a nui nā hua hou i kāu ʻai. Pono ʻoe e lawe i nā huaora keu? He aha ka manaʻo o ka poʻe akamai e pili ana i kēia?
Inā loaʻa iā ʻoe nā meaʻai āpau, a laila ʻaʻole pono ka lawe ʻana i ka multivitamin. Akā, he ala maʻalahi ia e hoʻoponopono ai i kahi hemahema ke kūpono ʻole kāu ʻai.
. ʻAʻole loaʻa nā meaʻai mea kanu i ka huaora B12, he mea nui ia no ke koko olakino a me nā aʻalolo. Eia kekahi, ʻōlelo ʻia ka poʻe ma mua o 50 mau makahiki e lawe i nā mea hoʻohui B12 ma muli o nā pilikia me ka absorption o kēia vitamina. ʻO ka maʻa i ʻōlelo ʻia he 2,4 micrograms i kēlā me kēia lā no nā pākeke, ʻoi aku ka liʻiliʻi no nā mea kanu a me nā wahine hāpai a lactating. Loaʻa i nā multivitamin a pau ka nui o ka huaora B12.
ʻO ke ala maʻamau e loaʻa ai ka huaora D ma o ka ʻili ma ka ʻike ʻana i ka lā. Kōkua kēia vitamina i ke kino e komo i ka calcium. No ka poʻe ʻaʻole lawa ka ʻike ʻana i ka lā, ʻo ka vitamin D synthetic kekahi mea ʻē aʻe. He 600 IU (15 mcg) ka nui o ka huaora D i kēlā lā i kēia lā no nā mākua ma lalo o 70 a me 800 IU (20 mcg) inā ʻoi aku ʻoe ma mua o 70. No ka mea kōkua pū kekahi mau kauka i ka pale ʻana i ka maʻi kanesa, ʻōlelo kekahi mau kauka i nā pae kiʻekiʻe. ʻO nā kau i kēlā me kēia lā a hiki i 3000 IU (75 mcg) palekana no nā mākua olakino.
No nā vegans, e hoʻomanaʻo e hele mai ka huaora D ma nā ʻano ʻelua. ʻO ka mea mua, loaʻa mai ka huaora D3 (cholecalciferol) mai ka lanolin i ka hulu hipa. Loaʻa ka Vitamin D2 (ergocalciferol) mai ka hū. ʻOiai ua nīnau kekahi poʻe noiʻi i ka lawe ʻana o D2, ua kau ʻia nā hōʻike hou i ka par me D3.
He hemahema paha nā wāhine hānau keiki, a he kōkua paha nā huaora i paʻa i ka hao. ʻO nā wāhine post-menopausal a me nā kāne makua o kēlā me kēia makahiki e hōʻiliʻili pinepine i ka hao ma mua o ka pono o ko lākou kino, no laila e koho i kahi brand multivitamin ʻole hao.
loaʻa nui i nā lau ʻōmaʻomaʻo a me kekahi mau legumes. ʻAʻole pono nā mea kanu i nā mea hoʻohui calcium. Eia naʻe, hiki i nā ʻōlelo aʻoaʻo no nā wahine me ka osteopenia a i ʻole osteoporosis ke komo i ka calcium ma ke ʻano o ka papahana hoʻoponopono.
No laila, ʻo kahi hoʻolālā noʻonoʻo no ka mea ʻai meaʻai, ʻo ia ka lawe ʻana i ka huaora B12 a me ka huaora D (inā he hapa ka lā). ʻO nā mea ʻē aʻe āu e loaʻa ai mai ka meaʻai āu e ʻai ai.