ʻO ka hapa nui o nā wikamina e pono ai nā kānaka e hoʻoheheʻe i ka wai. Akā ʻehā mau wikamina hiki ke hoʻoheheʻe ʻia: ʻoi aku ka maikaʻi o ke komo i loko o ke kahe o ke koko ke hoʻopau ʻia me ka momona. A, D, E, a me K. E wehewehe wau i ke ʻano o ko lākou pono olakino a he aha nā kumu nui.
Vitamin A
Kākoʻo kēia wikamina i nā hana he nui o ke kino:
- hihio (pono no nā pūnaewele māmā o ka maka o ka maka a no ka hoʻokumu ʻia ʻana o ka wai lacrimal);
- hana pale pale;
- ulu ulu;
-ʻO ka uluʻana o ka lauoho (alakaʻi ka hemahema i ka nalo ʻana o ka lauoho);
- hana hānau a mea nui no ka ulu ʻana o ka fetus.
Kumuwaiwai ʻai
Loaʻa ka wikamina A i nā kumu meaʻai holoholona wale nō, ʻo ka hapanui ke ake, ka aila iʻa a me ka waiūpaka.
Hiki ke kiʻi ʻia ʻo Provitamin A mai nā carotenoids, he mau antioksidan i loaʻa i nā mea kanu. ʻO ka beta-carotene maikaʻi loa ka nui o nā kāloti, kale, spinach, ʻulaʻula, melemele a me nā hua ʻalani, a me kekahi mau lau uliuli ʻōmaʻomaʻo.
Helu hokii
ʻO ka mea i koi ʻia i kēlā me kēia lā o ka wikamina A he 900 mcg no nā kāne a me 700 mcg no nā wahine. No nā keiki pēpē ma lalo o hoʻokahi makahiki - 400-500 mcg, no nā keiki mai 1 a 3 mau makahiki - 300 mcg, mai 4 a 8 mau makahiki - 400 mcg, mai 9 a 13 mau makahiki - 600 mcg.
ʻO ka hapa ʻona
ʻAʻohe laha ka hemahema o ka wikamina A i nā ʻāina kūkulu.
Eia nō naʻe, hiki ke ʻike ʻia e nā vegans, ʻoiai ʻo ka wikamina A, mākaukau no ka ʻai ʻana, aia wale nō i nā kumu meaʻai nā holoholona. ʻOiai loaʻa ka provitamin A i nā hua a me nā mea kanu, ʻaʻole ia e hoʻololi maikaʻi ʻia i Retinol, ke ʻano hana o ka wikamina A (pili ka hopena i ka genetics o kekahi kanaka).
ʻO kahi papaʻai e pili ana i ka laiki i hoʻomaʻemaʻe ʻia a me kaʻuala, me ka loaʻa ʻole o ka momona a me nā mea kanu, hiki ke hana i ka nele o kēia wikamina.
ʻO ka hōʻailona o ka hemahema mua - makapō po (ʻike maka maikaʻi ʻole). Nā hopena hemahema: ka maʻi maka maloʻo, ka makapō, ka nalowale ʻana o ka lauoho, nā pilikia o ka ʻili (hyperkeratosis, a i ʻole nā kuʻi kuʻi); kaohi ʻana i ka hana pale.
Overdose
He kakaikahi ʻo Hypervitaminosis A, akā me nā hopena koʻikoʻi. ʻO nā kumu nui ka lawe nui ʻana i ka wikamina A mai nā papaʻai meaʻai, ke ake a i ʻole ka iʻa iʻa. Akā ʻo ka ʻai ʻana o provitamin A ʻaʻole ia he kumu hypervitaminosis.
ʻO nā ʻōuli nui ke: luhi, ʻeha poʻo, huhuhū, ʻeha o ka ʻōpū, ʻeha pū, nele i ka makemake, ka luaʻi, ʻike maka, nā pilikia o ka ʻili a me ka mumū i ka waha a me nā maka, ka hōʻino o ke ake, ka nalo ʻana o ka iwi, ka nalo ʻana o ka lauoho.
ʻO ka palena kiʻekiʻe o ka hoʻohana ʻana he 900 mcg i kēlā me kēia lā no nā mākua.
'O ka Vitamona D
ʻElua mau hana kaulana o ka lāʻau D (a ʻo ka ʻoiaʻiʻo he nui aku nā mea).
- ka mālama ʻana i nāʻiʻo iwi: Kōkua ka Wikamina D i ka omo ʻia ʻana o ka kalipuna a me ka phosphore mai ka papaʻai a hoʻoponopono i nā pae o kēia mau minela koʻikoʻi no nā iwi;
- ka hoʻoikaika ʻana i ka ʻōnaehana pale.
ano
ʻO ka Vitamin D, a i ʻole ka helu kalipola, kahi huaʻōlelo hui no kekahi mau hui momona i hoʻoheheʻe ʻia. Aia ia i loko o nā ʻano nui ʻelua: ʻo ka wikamina D2 (ergocalciferol) a me ka lāʻau D3 (cholecalciferol).
I ke komo ʻana i loko o ke koko, hoʻololi ke akepaʻa a me nā puʻupaʻa i ka calciferol i ka calcitriol, kahi ʻano biologically o ka wikamina D. Hiki ke waiho ʻia hoʻi i loko o ke kino no ka hoʻohana ma hope me ka helu helu.
Nā kumuwaiwai o ka wikamina D
Hana ke kino i ka nui kūpono o ka wikamina D3 ke hōʻike pinepine ʻia kahi ʻāpana nui o ka ʻili i ka lā. Akā he nui ka poʻe e hoʻolōʻihi i ka manawa i ka lā a i ʻole ka ʻaʻahu piha a ʻo ke kau wela a me ka lā. A ʻo ka sunscreen, ʻoiai e ʻōlelo ʻia no kēlā me kēia, hoʻemi i ka nui o ka wikamina D i hana ʻia e ka ʻili. ʻO kahi laʻana, no kekahi mau makahiki i kēia manawa ua noho wale wau i nā ʻāina wela a ua ʻike wau i ka nele o ka lāʻau D. Ua wehewehe au i kēia i ke kikoʻī i loko o kahi ʻatikala ʻokoʻa.
ʻO ka hopena, pono e hoʻopiha i ka lāʻau D mai ka papaʻai.
Kakaikahi nā meaʻai i loko o ka lāʻau D. Hiki i nā ʻūlū i hōʻike ʻia i ke kukui UV ke loaʻa ka huaola D3.
ʻO kekahi o nā kumuwaiwai mana loa o ka wikamina D:
Helu hokii
No nā keiki a me nā mākua, ʻo ka ʻai o ka wikamina D i kēlā me kēia lā he 15 mcg, no ka poʻe ʻelemakule - 20 mcg.
ʻO ka hapa o nā huaora D
Kākaʻikahi ka hemahema o ka wikamina D.
ʻO nā kumu pilikia no ka hemahema o ka "ʻoluʻolu": ʻo ka ʻili o ka ʻeleʻele, ka ʻelemakule, ka momona, loaʻa ʻole o ka lā, a me nā maʻi e hoʻopilikia i ka lawe ʻana o ka momona.
Nā hopena o ka lawa ʻole o ka wikamina D: hoʻemi i ka iwi iwi, nā nāwaliwali nāwaliwali, hoʻonui ʻia ka makaʻu o nā haʻi, nāwaliwali nāwaliwali. Hoʻopili pū nā hōʻailona me ka luhi, kaumaha, nalo ʻana o ka lauoho, a me ka hoʻōla hōʻeha hōʻeha.
ʻO ka overdose ka wikamina D
Kākaʻikahi loa ka ʻona. ʻAʻole kū ka lōʻihi o ka lā i ka lā ʻaʻole hypervitaminosis, akā ʻo ka nui o ka supplementation hiki ke alakaʻi i hypercalcemia - kahi nui o ka calcium i loko o ke koko.
Nā ʻōuli: hōʻeha ke poʻo, kahoʻi, nalo o ka makemake a me ke kaumaha, ka luhi, nā puʻupaʻa a me nā puʻuwai puʻuwai, ke koko kiʻekiʻe, nā fetal abnormalities i nā wahine hāpai. ʻO ka palena kiʻekiʻe o ka lawe ʻana i kēlā me kēia lā no nā mākua he 100 mcg.
'O ka Vitamona E
Pale kahi antioxidant ikaika, wikamina E i nā hunaola mai ka wā ʻōpio a me nā hōʻino radical manuahi. Hoʻonui ʻia nā waiwai Antioxidant e nā wikamina C, B3 a me selenium. I ka nui o ka nui, ʻo ka wikamina E ka mea e hōʻemi i ke koko (hoʻoliʻiliʻi ke kāpili ʻana o ke koko).
ano
ʻO ka Vitamin E kahi ʻohana o ʻewalu mau antioxidant: tocopherols a me tocotrinols. ʻO Alpha-tocopherol ka ʻano nui o ka wikamina E, e helu ana ma kahi o 90% o kēia wikamina i ke koko.
Kumuwaiwai o
ʻO nā kumuwaiwai mana nui o ka wikamina E kekahi mau aila mea kanu, nā ʻanoʻano a me nā nati, nā ʻākena, ka wai pī, ka iʻa aila, a me ka aila iʻa.
Helu hokii
No nā mākua, ʻo ka mea i koi ʻia i kēlā me kēia lā o ka wikamina E he 15 mg, no nā keiki a me nā ʻōpio, nā pae o ke ana: 6-7 mg no nā keiki 1-8 makahiki, 11 mg no nā keiki 9-13 mau makahiki, 15 mg no nā keiki 14 -18 makahiki.
Ka nele ʻo Wikamina E
He kakaikahi ka hemahema, maʻa mau i nā kūlana e pale ai i ka lawe ʻana o ka momona a me ka huaola E mai ka meaʻai (cystic fibrosis, maʻi maʻi).
ʻO nā hōʻailona hemahema ʻo Wikamina E: nāwaliwali o ka mākala, paʻakikī e hele wāwae, haʻalulu, ʻike pilikia, nāwaliwali ka pale ʻana, numbness.
Hiki i ka hemahema lōʻihi ke alakaʻi i ka anemia, nā maʻi puʻuwai, nā pilikia neurological koʻikoʻi, ka makapō, ka dementia, nā reflexes kīnā ʻole, a me ka hiki ʻole ke kāohi piha i nā neʻe o ke kino.
ʻO ka lāʻau Vitamin E overdose
ʻAʻole hiki ke overdose, kū wale ia ma muli o ka nui o nā mea hoʻohui. ʻO nā hopena kūpono ka lahilahi o ke koko, hoʻemi i ka pono o ka wikamina K, a me ke kahe nui. ʻO ka poʻe e lawe ana i nā lāʻau hoʻoliʻiliʻi koko e hōʻalo i nā koina kiʻekiʻe o ka wikamina E.
'O ka Vitamona K
He mea nui ka wikamina K i ke kaʻina hana pili koko. Me ka ʻole o ia mea, hiki iā ʻoe ke make i ke kahe. Kākoʻo pū ia i nā iwi olakino a kōkua i ka pale ʻana i ka helu ʻana o nā kīʻaha koko, e hōʻemi ana i ka makaʻi o ka maʻi puʻuwai.
ano
ʻO ka Vitamin K kahi hui i māhele ʻia i ʻelua hui nui. ʻO ka Vitamin K1 (phylloquinone) ke ʻano nui o ka huaʻai K i ka papaʻai, a me ka huaʻai K2 (menaquinone).
Kumuwaiwai ʻai
ʻIke ʻia ka Vitamin K1 i nā kumuwaiwai i hoʻokumu ʻia i nā mea kanu (ʻo nā mea lau lau ʻōmaʻomaʻo).
A loaʻa ka huaora K2 i nā mea liʻiliʻi i nā huahana holoholona momona (egg yolk, pata, ate) a me nā huahana soy fermented. Hoʻopuka pū ʻia ia e ka maʻi bacteria o ka ʻōpū i loko o ke kolamu.
ʻAi ʻia ka wikamina K
Loaʻa ka lawa ʻana o ka wikamina K 90 mcg no nā wahine a me 120 mcg no nā kāne. No nā keiki, ʻo ka waiwai mai 30 a 75 mcg, kaukaʻi ʻia i ka makahiki.
Ka nele o ka wikamina K
ʻAʻole like me nā wikamina A a me D, ʻaʻole hōʻiliʻili ka huaʻai K i loko o ke kino. ʻO ka nele o ka huaʻai K i ka papaʻai e alakaʻi ai i kahi hemahema i hoʻokahi pule wale nō.
I ka ʻāpana o ka pōpilikia, ʻo ka mea mua, ʻaʻole hiki i ke kino ke omo pono i nā momona (ma muli o ka maʻi celiac, maʻi ʻōpala, cystic fibrosis).
ʻO nā antibiotic ākea ākea ākea a me nā kiʻekiʻena kiʻekiʻe o ka wikamina A, kahi e hoʻēmi ai i ka lawe ʻana o ka wikamina K, hiki ke hoʻonui i ka makaʻu o ka hemahema.
Hiki i nā koina nui o ka wikamina E ke pale aku i nā hopena o ka wikamina K ma ke kāpili ʻana i ke koko. Me ka ʻole o ka wikamina K, ʻaʻole e kō ke koko, a ʻo kahi ʻeha ʻuʻuku hoʻi e hiki ai i ke kahe koko.
Hoʻopili pū ʻia nā pae vitamin K haʻahaʻa me ka hōʻemi ʻana o ka iwi iwi a me ka makaʻu o nā haki i nā wahine.
ʻO ka overdose ka wikamina K
Kūlohelohe ʻole nā ʻano kūlohelohe o ka wikamina K.