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Pono kahi kanaka i nā protein, nā momona, nā kāhāhā, a me nā huaora a me nā minelala. ʻO ka hapa nui o nā wikamina a me nā minelala e loaʻa iā mākou mai ka meaʻai. No laila, deficiamina deficit (hōʻemi vitamina deficit) mea he maʻi nui a me ka rare i hanana i loko o nā ʻāina kūkulu. Hoʻomaopopo pinepine ʻia ka hemahema o ka wikamina ma ke ʻano he hypovitaminosis - kahi hemahema o kekahi mau huaora. ʻO kahi laʻana, ka nele o ka wikamina C i ka hoʻoilo a me ka puna, ke ʻoi aku ka maikaʻi ʻole o ka papaʻai i nā mea kanu a me nā huaʻai.
Huli nā mea i ka meaʻai
Loaʻa ka hapa nui o nā huaora a me nā minela mai ka meaʻai. Loaʻa iā lākou ʻaʻole wale i nā mea kanu a me nā huaʻai, akā i loko o ka ʻiʻo, ka iʻa, nā hua, nā huahana dairy, cereals, nā hua a me nā nati. ʻO ka liʻiliʻi o kēia mau huahana, ʻoi aku ka nui o nā meaʻai i mālama ʻia. No laila, ʻoi aku ka maikaʻi o ka laiki ʻeleʻele ma mua o ka laiki keʻokeʻo, a ʻoi aku ke olakino o ke ake ma mua o ka paʻi ʻaʻa o ka hale kūʻai, etc.
Ma kahi o ke kenekulia i hala, ua emi ka ʻike o nā kumuwaiwai i nā meaʻai. Wahi a ka RAMS, ua hoʻomaka ia i ka makahiki 1963. No ka hapalua kenekulia, ua emi ka nui o nā huaora A i nā hua e 66%. ʻIke nā ʻepekema i ke kumu o ka hōʻino ʻana o ke kaiapuni.
Ka nele o ka wikamina a me nā pono kūikawā
Inā ʻai ʻoe i nā ʻano meaʻai like ʻole, ʻai i nā meaʻai āpau, mai hōʻino i kekahi huahana a mai kāpae i kahi hui āpau o nā meaʻai mai ka papaʻai, ʻaʻole hoʻoweliweli ka hemahema o ka wikamina a me ka hypovitaminosis iā ʻoe. Eia nō naʻe, i ka wā hoʻoilo-puna, hapa nui ka poʻe i ka wikamina C, i loaʻa i nā mea kanu hou (calorificator). ʻO nā hua o ka makahiki i hala i lilo iā 30% o kā lākou mau wikamina, a ʻo ka mālama kūpono ʻole e hoʻonui hou ai i kēia mau poho. Eia kekahi, ke alo pinepine nei ka poʻe me ka nele o ka wikamina D me ka hōʻemi ʻana o nā hola o ke ao i ka hoʻoilo, kahi e hiki ai i nā polū a me nāwaliwali.
ʻAʻole ʻai nā mea kanu i ka huaora B12 no ka mea ʻaʻole lākou e ʻai i nā huahana holoholona. Me kona nele, ʻike ke kanaka i ka dizziness, nāwaliwali, impairment memory, manaʻo tingling, lohe i ka tinnitus, a me ka hōʻike koko e hōʻike ana i ka hemoglobin haʻahaʻa.
Hiki i nā poʻe me ka hana thyroid ke loaʻa kahi hemahema a me ka ʻoi aku o ka iodine. ʻIke ka poʻe haʻuki i nā koi i hoʻonui ʻia no nā paʻakai mineral - magnesium, potassium, calcium a me sodium, a nalowale lākou me ka hou i ka wā hoʻomaʻamaʻa. Nui aʻe ka makemake o nā wahine i ka hao, i nalo i ka wā o ka menstrual, a ʻo ka zinc ka mea nui no nā kāne.
Pili nā koi no nā huaora a me nā minelala i ke kāne, ka makahiki, nā ʻano noho, kaʻai, nā maʻi e kū nei a me ke kūlana psychological. ʻAʻole e hele kahi hemahema o kekahi wikamina me ka ʻole o nā ʻōuli. Inā manaʻo ʻoe ʻaʻole pono, pono ʻoe e nīnau i ke kauka. Koho ʻo ia i ka lāʻau a hāʻawi i nā ʻōlelo aʻoaʻo e pili ana i ka meaʻai.
Nā paʻakikī i ka helu ʻana i nā wikamina a me nā minelala i nā meaʻai
Ua ʻike mākou ua emi iho ka ʻike o nā wikamina i nā meaʻai a hoʻomau i ka emi ʻana. Hoʻokahi huahana i ulu ma lalo o nā ʻano ʻokoʻa ʻokoʻa i ka hoʻohui ʻana o nā mea kumumea, a ʻo ka lōʻihi a me nā kūlana mālama e hōʻemi ai i ka nui o nā meaola. ʻO kahi laʻana, makaʻu ka wikamina A i ka mālam. Kūleʻa ʻole nā huaora āpau i nā mahana wela - hoʻonā ʻia ka wai (C a me ka hui B) a hoʻopau wale ʻia, a hiki ke hoʻoheheʻe ʻia ka momona (A, E, D, K) - oxidize a lilo i mea ʻino. ʻAʻole hiki ke ʻike i ke ʻano o ka huahana o ka huahana me ka ʻole o ka loiloi ʻana o ka hale hana.
Loaʻa i nā kānaka āpau kahi microflora ʻōpū. Hoʻohui ʻia kekahi mau huaora e lākou i loko o ka ʻōpū. Hoʻopili kēia i nā huaora o ka hui B a me ka huaʻai K. ʻOiai ʻo ka mokuʻāina o microflora he mea pākahi, ʻaʻole hiki i waho o ke keʻena hoʻokolohua e hoʻoholo i nā mea a me ka maikaʻi o ka ʻōpū e synthesize ai.
Kue ka nui o nā wikamina a me nā minelala i kēlā me kēia. Kūʻē nā Vitamin B12 me nā huaora A, C, E, keleawe, hao. Kūʻē ka hao me ka puna, magnesium a me zinc. Zinc - me ka chromium a me ke keleawe. Keleawe - me ka wikamina B2, a me ka wikamina B2 me B3 a me C. ʻO kēia kekahi o ke kumu no ka lawe ʻia ʻana o ka vitamina ikaika a me nā mineral i loko o ke kino e ka awelika o 10%. ʻAʻole pono e kamaʻilio e pili ana i ka lawe ʻana i nā wikamina i ka papaʻai.
Hoʻohui ʻia i ka ʻike o nā koʻohune o ka ʻōpū, hoʻopili ʻia ka omo ʻana o nā wikamina e ka puhipaka ʻana, ka wai ʻona, ka caffeine, ka lāʻau lapaʻau, ka nele o ka protein a me ka momona o ka papaʻai. ʻAʻole ʻoe i ʻike i ka mea a me ka lōʻihi o kou aʻo ʻana.
Nā hana kāohi
I nā manawa like ʻole o ka makahiki a me nā wā o ke ola, piʻi ka pono no kekahi mau mea, no laila ʻoi aku ka maikaʻi o ka nānā ʻana i kēia. E ʻike i kāu kauka e pili ana i kāu mau ʻōuli. E paipai ke kauka i kahi lāʻau a i ʻole ka papaʻai meaʻai e pili ana i kāu mau ʻōuli. E noi i kāu kauka e pili ana i kāu lāʻau a i ʻole mea hoʻopiha a me nā noʻonoʻo pono i kēia manawa.
ʻO ka hana hou e ʻike i nā kumuwaiwai o ka micronutrient āu e pono ai a pehea e hui ʻia ai me nā meaʻai ʻē aʻe. ʻO kahi laʻana, ʻike maikaʻi ka poʻe me ka hana ʻole o ka thyroid he waiwai ka iʻa iʻa i ka iodine a ʻaʻole hiki ke hoʻohui ʻia me ke kāpena a me nā ʻāpana pāpaʻa e paʻa ai kona omo.
Inā ʻoe e mālama i ka wā waena 3-3,5 ma waena o nā meaʻai a mālama i kāu mau meaʻai maʻalahi akā kaulike, e hōʻalo paha ʻoe i kahi paio micronutrient (calorizator). E loaʻa i kahi kumu protein, hoʻokahi kumu o nā carbohydrates paʻakikī, a me nā mea kanu i kāu pāʻina.
ʻO ka ʻike o nā wikamina a me nā minelala i ka huahana a me kā lākou lawe ʻia ʻana e ke kino e hiki ke nānā wale ʻia i ka hale hana. Hiki iā ʻoe ke pale iā ʻoe iho mai ka hypovitaminosis ma ka ʻai ʻana i kahi papaʻai maʻalahi a loli hoʻi, e ʻai ana i nā meaʻai āpau, kaohi ʻana i kou pono, a me ka ʻike ʻana i ke kauka i ka manawa kūpono.