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Ke ʻeha nei ʻoe i ka hiamoe? Hoʻonāukiuki mau ʻia no ke kumu ʻole, a nalowale loa i kou makemake? ʻIke paha ʻoe e lilo ana ʻoe i ke kaupaona me ke kumu ʻole, ʻoiai ʻoe kaumaha? Inā ua hoʻohui ʻia ka ʻehaʻeha a me nā spasms muscle i kēia mau mea āpau, a laila maopopo leʻa ʻo kēia nā hōʻailona mua o ka lawa ʻole o ka wikamina. I nā huaʻōlelo ʻē aʻe, nele kou kino i nā huaora.
Nā kumu o ka hypovitaminosis
ʻO ka Avitaminosis i ke ʻano kuʻuna kahi hanana maʻamau. Kakaikahi ka poʻe hemahema loa i nā wikamina āpau, akā he kakaikahi wale nō. Kapa ʻia kēia ʻo hypovitaminosis. A inā ʻoe i ʻike i kekahi o nā ʻōuli i helu ʻia ma luna, a laila e noʻonoʻo e pili ana i ke kumu o kēia kūlana maikaʻi ʻole.
Manaʻo ʻia ka lawa ʻole o ka meaʻai i kekahi o nā kumu nui. I kēia lā, ke ʻike nei kekahi hapa o ka lehulehu o ko mākou ʻāina i ka nele i ka loaʻa kālā ʻole, no laila, ʻaʻole hiki ke loaʻa i kahi papa ʻaina piha. Akā nui ka poʻe e hele wikiwiki i kahi wikiwiki, no ka laʻana, hele i ka papaʻai e lilo i ka kaumaha, a i ʻole he mea pono no nā kumu olakino.
ʻO ka lawa ʻole o ka meaʻai kūpono ʻole e alakaʻi ai i ka ʻoiaʻiʻo o ka hoʻomaka koke ʻana o kā mākou kino e hoʻopau. Aia nā malfunction i ka ʻōnaehana hormonal, a me nā ʻōnaehana hopohopo a me ka pale ʻana. ʻAʻole hiki i ke kino ke pale aku i nā ʻano maʻi like ʻole.
Pehea e hoʻopiha ai i nā wikamina me ka meaʻai
E like me kāu i kuhi mua ai, i mea e pale aku ai i ka hypovitaminosis a me ka hemahema o ka wikamina, pono e hoʻomanaʻo ʻia e pono ai ko mākou kino i kahi papaʻai like ʻole. ʻAʻole wale kēia e pili ana i nā huaʻai a me nā mea kanu.
Pono e hoʻokomo i kāu papaʻai i kēlā me kēia lā:
- 3-4 mau lawelawe o ka protein, ʻoi aku ka maikaʻi mai nā kumu like ʻole (ka ʻiʻo, ka iʻa, nā hua manu) - waiwai nā huahana ʻiʻo i ka hao, i ka iʻa e loaʻa iā ʻoe ka vitamin D, phosphorus a me nā mea momona omega-3 waiwai nui, i nā hua manu - vitamina E a me nā huaora B. Loaʻa i ke kumu nā amino acids pono a me ka huaora B12, ka mea i makemake nui i nā mea ʻai meaʻai.
- ʻO 1-2 mau lawelawe o ka waiu a me nā huahana waiū fermented (waiu, kefir, cottage cheese a me ka cheese) nā kumu o ka calcium, ka huaʻa D a me ka amino acid tryptophan, pono ia no ka hana ʻana o ke serotonin, kahi hormone e hāʻawi iā mākou i kahi maikaʻi. manaʻo.
- ʻO 2-4 mau mea kanu a me nā mea kanu, a me 1-2 mau huaʻai ke kumu nui o ka huaora C a me nā huaora hiki ke hoʻoheheʻe ʻia i ka wai, nā minelala a me ka fiber dietary.
- ʻO 2-3 ʻai o nā cereals (buckwheat, oatmeal, brown rice a me nā cereals ʻē aʻe) he kumu ia o nā huaora B a me ka fiber meaʻai.
- Ma kahi o 2 liters o ka wai maʻemaʻe kahi kumu o nā paʻakai mineral like ʻole.
Eia kahi papa inoa o nā wikamina e pono ai ke kiʻi i kēlā me kēia lā, me nā ʻōlelo aʻoaʻo e nānā ai nā meaʻai.
Inā makemake ʻoe i kou kino ʻaʻole e ʻike i ka nele o kekahi mau huaora a me nā minela, pono ʻoe e lawe ʻaʻole wale i ka meaʻai kūpono, akā pili pū kekahi i ka ʻai meaʻai. E ho'āʻo e ʻai i kāu mea e kuke ai iā ʻoe iho. ʻOi aku ka maikaʻi o ka meaʻai wela a me ka hou ma mua o nā meaʻai i hoʻomoʻa mua ʻia. E hōʻalo i nā meaʻai i hoʻomākaukau ʻia e like me nā pancakes maloʻo, nā ʻokiʻoki i loko o kāu pahu hau no kekahi mau mahina, nā huahana McDonald, etc.
Pehea e mālama ai i nā wikamina ke kuke ʻana
ʻO nā mahana wela, ka hoʻomākaukau pono ʻole ʻana o ka meaʻai, a me ka mālama kūpono ʻole e luku ai i nā wikamina. E hāhai i kēia mau papa kuke e hana ai i kāu papaʻai i ʻoi aku ka momona a me ka momona.
- E ho'ōki i ka palai ʻana i ka ʻaila - i ka wā e palai ai, ua nalowale ka 50% o nā huaora i loko o nā meaʻai. ʻO ka mahu, hoʻomoʻa, hoʻolapalapa, bake.
- I ka wā o ka hoʻomākaukau ʻana i nā kīʻaha mea kanu, huli nā wikamina i decoction, no laila e kuke a ʻūlū i loko o kahi wai liʻiliʻi i hiki ʻole ke kahe i ka wai.
- Mālama nā mea kanu maloʻo hou a me nā huaʻai i nā huaola āpau, akā luku ka luku ʻana iā lākou, no laila e kuke koke ma hope o ka holoi ʻana
- Mai ʻai nui a kuke paha i nā meaʻai.
ʻAi i ka papaʻai kaulike a mai hōʻalo i ka ʻaina kakahiaka. He mea nui ka ʻaina awakea, ʻoi aku ka maikaʻi o ka hoʻokaʻawale ʻana i 15 mau minuke no kahi mālie, pāʻina piha ma kahi o ka ʻona me nā meaʻai māmā.
Ke makemake ʻoe i nā wikamina mai ka hale kūʻai
Pili nā pono no nā huaora pharmacy i nā helu he nui. Paipai nā kauka e inu i ka huamona a me ka paʻakikī mineral i nā papa - i ke kau a me ka puna, ke hoʻemi ʻia ka nui o nā mea kanu a me nā huaʻai i ka papaʻai, lilo ka hapa nui o nā meaʻai i kā lākou waiwai waiwai a aia kahi pilikia o ka loaʻa ʻana i kahi maʻi ARVI a i ʻole influenza virus.
ʻO kekahi hōʻike no ka lawe ʻana i kahi lāʻau wikamina-mineral ka papaʻai. Hiki i kēia ke lilo i meaʻai no ka pohō kaumaha a i ʻole ka papaʻai olakino i kuhikuhi ʻia e kāu kauka. ʻO ke kaohi ʻana o ka kalori, ʻoiai me ka meaʻai pono, hele pū me ka hemahema o ka meaʻai.
Inā he mea ʻai ʻoe, ʻaʻole i loaʻa i kāu ʻai nā huaora i loaʻa wale i loko o nā huahana ʻiʻo. Pono ʻoe e kūʻai i nā huaora "packaged" ma ka lāʻau lapaʻau a hoʻomaka e lawe i ka papa.
Aia kekahi manaʻo e ʻoi aku ka maikaʻi o nā huaora o ke kumu kūlohelohe ma muli o ke kōkua wikiwiki a kōkua maikaʻi i ko mākou kino e hoʻihoʻi i ka metabolism o ke kelepona, ʻoi aku ke olakino, a palekana pū kekahi, no ka mea ʻaʻole ia he mea hoʻopilikia. Ua ʻike kēlā me kēia kauka lāʻau lapaʻau he pono nā huaora maoli a synthetic hoʻi. Akā ma mua o kou kūʻai ʻana a hoʻomaka i ka lawe ʻana i nā wikamina a i ʻole nā mea hoʻopōʻaiapili, pono ʻoe e kūkākūkā me kāu kauka a ʻike inā he hoʻomanawanui ʻole kāu iā lākou.
No laila, i mea e ola ai i ke ola piha, i ʻole e ʻike i nā pilikia olakino, pono ʻoe e nānā i kāu ʻai. E mālama i kāu poʻe aloha, e hoʻopau iā lākou i nā manawa a pau me kāu mau meaʻai meaʻai a poina e pili ana i nā huahana semi-finished.