Wikamina A: ka wehewehe a me ka hopena ma ke kino

Wikamina # 1: no ke olakino a me ka palekana

ʻO ka Vitamin A kahi kī nui o ka papaʻai olakino. ʻO kēia ka mea e ʻōlelo mau ai nā meaola. No ke aha he mea pono? E hoʻopaʻa like i ka wehewehe ʻana o ka wikamina A, ka hopena ma ke kino a me nā kumuwaiwai waiwai loa. A i ka manawa like, ʻike mākou pehea e hōʻeha ʻole ai i kou olakino me ka mālama nui.

Pūnaewele Universal

ʻO ka wikamina A, a me ka Retinol ʻepekema, no ka papa o ka momona momona. I ka ʻoiaʻiʻo, ʻo ia hoʻi ka omomo ʻana o ka wikamina A i loko o ke kino o ke kanaka ma mua o ka hui pū ʻia me nā momona like ʻole.

Hiki ke helu ʻia nā hana o ka wikamina A i loko o ke kino no mau hola, ʻoiai pili ia i ka hana o ka ʻaneʻane o nā ʻōnaehana a me nā ʻōnaehana. ʻO ka hapanui pinepine lākou e kamaʻilio e pili ana i kāna mau pono no ka hihi. Kōkua maoli ia e hana i nā mea kūikawā i ka retina o ka maka e hoʻomaikaʻi ai i kona ʻano. Me ka ʻole o ka wikamina A i ke kino, hiki ʻole ka metabolism i ke kumu. Hoʻopili ʻo Retinol i ka synthesine protein a me ka hāʻawi like ʻana o ka momona o ke kino. Hoʻoikaika nō hoʻi ia i nā membrane o ke kolamu, e pale ana iā lākou mai nā hoʻouka kūʻokoʻa manuahi. ʻAʻohe mea kupanaha e manaʻo ʻia ia he antioxidant kūlohelohe mana.

Hoolaaia i na wahine a me na keiki

ʻO ke kūlana o ka wikamina A i loko o ke kino o ka wahine e ʻike nui ʻia, me ke olakino o ka ʻōnaehana hānau. Hoʻohui, hōʻoia ia i ka ulu maʻamau o ka fetus i ka wā hāpai. No kaʻili o ka helehelena, ʻo ka wikamina A he elixir maoli o ka wā ʻōpio. Ma hope o nā mea āpau, hoʻihoʻi ia i nā pūnaewele a hoʻonui i ka hana o collagen. ʻO kēia ke kumu e hoʻohui pinepine ʻia ai ka Retinol i nā kalima anti-ʻelemakule.

ʻO nā keu maikaʻi o ka wikamina A no ke kino o ke keiki. Me ka calcium, hoʻoikaika ia i nā iwi a me nā niho, e paipai ana i ka ulu maʻamau. Pono ka wikamina A no ka puʻuwai olakino, māmā, a me ka ʻōnaehana digestive. ʻAe, ʻoi aku ka maikaʻi o ka hoʻokumu ʻana i kā lākou hana mai ka wā kamaliʻi. Hōʻoia ʻia ma muli o nā waiwai kūikawā o ka wikamina A, ʻoi aku ka maʻalahi o ke kino o ke keiki e hoʻomanawanui i ka moa a me ka maʻi ʻula. Hoʻohui, hoʻonui ia i ke kūpaʻa o ka ʻōnaehana pale.

ʻO ka manaʻo gula

E like me kāu e ʻike ai, ʻo ka mahele lāʻau wale nō e hana i ka lāʻau i lāʻau make, a me ka lāʻau make-a lāʻau. I mea e hoʻomau ai i ka ikaika, pono i ke kino o nā mākua ke loaʻa iā 700-1000 microgram o ka huaora A i kēlā me kēia lā, ke keiki-500-900 micrograms. E like me ka mea i hōʻike ʻia, pono e hui ʻia me nā momona. Ke hui ʻia me ka wikamina E a me ka zinc, hoʻonui ka hopena hoʻōla i nā manawa he nui.

Me ka nele o ka wikamina A i loko o ke kino o ke kanaka, nāwaliwali, hiamoe, ʻai ʻole, nā anu pinepine, nā kui kui a me nā lauoho. I nā keiki, ʻo ka nele o ka wikamina A i ke kino e alakaʻi ai i kahi deterioration o ka ulu a me ka ulu holoʻokoʻa. Eia nō naʻe, mea nui e hoʻomanaʻo i ka ʻoi aku o ka weliweli ka ʻoi aku o ka wikamina A i loko o ke kino. Hoʻonāukiuki ia i nā maʻi digestive, migraines a me nā disruptions hormonal. I ka wā hāpai, pono e lawe pololei ʻia e like me nā ʻōlelo a ke kauka.

ʻO ke kaikunāne o ka mea kanu

He aha nā meaʻai i loaʻa i ka vitamina A? ʻO ka mea mua, he mau lau ʻalani, ʻulaʻula a melemele kēia. Ma ʻaneʻi, ʻo nā kāloti, ka paukena, nā ʻōmato a me nā pepa bele ma mua o nā mea a pau. I ke kauwela,ʻaʻohe mea maikaʻi aʻe ma mua o nā salakeke hou me ka huaʻa A. E kāpīpī i nā kāloti ma kahi grater, eʻoki i ka pepa momona i nā'āpana, eʻoki pono i 200 g o ke kāpena keʻokeʻo. E hoʻohui i nā meaʻai a pau, e hoʻokomo i nā apo o kaʻulaʻulaʻulaʻula, i hoʻouluʻia me ka wai paila. ʻO ka paʻakai a me ka pepa iā lākou e ʻono, hoʻokaʻawale me ka ʻaila meaʻai - ua mākaukau kahi saladi kauwela hōʻoluʻolu. He aha nā mea kanu i loaʻa i ka huaʻa A me kēia? Hiki ke kaena ʻo Yams, beets, broccoli, asparagus a me celery stalks i kāna mau mālama mālama. Loaʻa ia i ka nui o nā mea kanu hou a me nā salakeke lau.

Wai inu hāʻawi

Loaʻa ka nui o ka vitamina A i nā hua. ʻO ka nānā ʻana i nā hua o nā pua melemele a ʻalani. ʻO ka mea nui, nā apricots, nā peaches, nā ʻāpala, nā pears, nā hua citrus. ʻO ka kiwi, ka pineapple, ka mango a me nā huaʻai ʻē aʻe he waiwai nui i ka vitamina A ʻaʻole i emi iki. Hiki ke hoʻokomo pū ʻia ka melon ʻala a me ka wai momona i kēia papa inoa. He mea nui ʻaʻole wale ka ʻike i nā huaʻai i loaʻa i ka vitamina A, akā pehea hoʻi e loaʻa ai i ka piha. Eʻokiʻoki i 2 peaches, ka maiʻa a me ka pear i loko o nā cubes, puree me ka blender a dilute me ka waiʻalani. Inā pono, e hoʻohui i ka meli a hoʻonani me ka mint. Makemake ʻoe i nā ʻano waiu? A laila hoʻololi i ka wai me ka yogurt maoli. ʻO kēlā me kēia hihia, e hoʻonui kēia smoothie i ka huaora A o ke kino. A makemake paha nā mea a pau ma ka home.

Makana holoholona

ʻO nā meaʻai holoholona i waiwai i ka huaora A he mea nui i ke kino e like me nā meaʻai mea kanu. ʻO nā alakaʻi hiki ʻole ma ʻaneʻi ʻo ke ake moa a me ka pipi, ka iʻa kai, ka caviar a me ka ʻaila iʻa. ʻO nā meaʻai momona i ka huaʻa A, ʻo ia ka paʻakai cottage cheese a me ka kilika ʻawaʻawa, nā ʻano palaki like ʻole, nā yolks hua manu a me ka pata. ʻO nā ʻano ʻano ʻano like ʻole no ka papaʻaina kauwela, ʻoi aku ka maikaʻi o ka moa ate pate. ʻO ka mea mua, hana mākou i kahi ʻōpala o nā aniani a me nā kāloti. E hoʻohui iā ia i 500 g o nā cubes ate, 250 ml o ka wai, ka paʻakai a me ka lau bay. E hoʻomoʻa i ka ʻiʻo no 30 mau minuke ma lalo o ke poʻi, a laila e wehe a hoʻopau i ka wai a pau. Ma hope o ka ʻono ʻana i ke akepaʻa me 50 g o ka pata, e hoʻokuʻi me ka blender i kahi paʻi maʻemaʻe. ʻO nā Sandwiches me kēia pate e leʻaleʻa i ka ʻohana holoʻokoʻa, ʻoiai inā ʻoe e hana iā lākou no kahi pīniki.

I kēia manawa ua ʻike ʻoe i kahi e loaʻa ai ka wikamina A, hiki iā ʻoe ke hana maʻalahi i ka papa kuhikuhi home ma ke kaulike, olakino a ʻono hoʻi. ʻO ka hōʻiliʻili kauwela o nā huaʻai, waiwai i nā wikamina, a me nā meaʻai mai ka poʻe heluhelu o ka hui "E ʻai ma ka hale" e kōkua i kēia.