Holomua nā maʻi he nui me ka loaʻa ʻole o nā hōʻailona maopopo. ʻO ka lauoho a me nā kui kekahi ʻano o ka hōʻailona, e kōkua lākou e hoʻomaopopo ua holo pono ʻole ke kino. ʻO ka pinepine, hōʻailona lākou i ka nele o kekahi mau huaora. I mea e hana ai i ka manawa, mai haʻalele i nā hōʻailona aʻe o ka nele o nā wikamina no ka lauoho a me nā kui.
Nā hōʻailona o ka nele o nā wikamina no ka lauoho a me nā kui:
- Nā ʻūao: nā hoʻololi i ka hanana, ke kala, ka paʻakikī, a me ke ʻano o nā kui e hōʻike i ka lawa ʻole o nā wikamina A, B, C, D, a me E, a me ka calcium a me ka magnesium. Ua palupalu, kuʻi, kuʻi ke kui, a ma kahi o ka poni a me ka ʻōlinolino, hinuhinu a melemele lākou, a i kekahi manawa me nā kiko keʻokeʻo liʻiliʻi? ʻAʻole kēia he hopena mau i kahi polish kui hou, ʻo ka pinepine o kēia mau hōʻailona e hōʻike i kahi maʻi metabolic.
- Nā lauoho: ka maloʻo, brittleness, dullness, split end a me ka nui o ka nalo ʻana o ka lauoho he mau hōʻailona maopopo ia no ka nele o ka wikamina E, e pono ai no ka hana ʻana o keratin, ka mea nui o ka lauoho a me nā kui. Eia kekahi, hōʻike ʻia ka hemahema o nā wikamina e ke ʻano o ke oho hina a dandruff paha ma kekahi mau ʻāpana o ke poʻo, ka makaʻu a me ka ʻeha o nā puʻupuʻu liʻiliʻi ma luna o ka ʻili.
Nā meaʻai e paʻa ana nā wikamina pono:
- Wikamina A: spinach, ate cod, hua citrus, sea buckthorn, broccoli, caviar ʻulaʻula, ʻeke hua manu, kilika kaumaha, paʻakai, kāloti, sorrel, pata;
- Wikamina B1: pipi, legumes, hu, palau a me ka laiki hihiu, hazelnut, oatmeal, hua keokeo;
- Wikamina B2: ka tī, nā ʻoka, ka rai, ke ake, broccoli, ʻōpuʻu palaoa;
- Wikamina B3: hū, hua manu;
- Wikamina B5: ka iʻa, ka pipi, ka moa, ka raiki, ke akepaʻa, ka puʻuwai, nā halo, ka hū, ka beets, ka puaʻala, nā legumes;
- Wikamina B6: ka paʻakai, buckwheat, ʻuala, cod ate, waiu, maiʻa, walnuts, avocado, kulina, letus;
- Wikamina B9: ka iʻa, ka paʻakai, ka hua manu, ka lā, ka melon, nā haloo, ka pī ʻōmaʻomaʻo, ka paukena, ka ʻalani, ka buckwheat, letus, ka waiū, ka palaoa ʻaʻa;
- Wikamina B12: ka hū, ka iʻa, ka pipi wīwī, ka herring, ka kelp, ka paʻakai paʻakai, ka ʻoʻo, ka ʻaʻa pipi, ka waiū;
- Wikamina C: rosehip, kiwi, pepa bele ʻono, hua citrus, currant ʻeleʻele, broccoli, nā lau ʻōmaʻomaʻo, apricots;
- Wikamina D: ka waiū, nā huahana waiu, ka aila iʻa, ka pata, ka pā paʻi, ka hua manu;
- Wikamina E: ka aila ʻoliva, ka pī, ke kai buckthorn, nā ʻalemona, ka pepa bele momona.
ʻO ka pinepine, ʻaʻole lawa nā wikamina i loko o ka meaʻai e pani ai no ko lākou hemahema i ke kino, no laila he mea kūpono ke hoʻolohe i nā huaora a me nā mineral i hāʻawi ʻia i nā hale kūʻai lāʻau.
Nā wikamina no ka lauoho a me nā kui mai ka hale kūʻai lāʻau:
ʻO ka maʻalahi o ka hoʻomākaukau mākaukau ka wae ʻana o kā nā wikamina a me nā minelala i koho ʻia e noʻonoʻo ana i nā pono o ke kino i kēlā me kēia lā, kaulike a me ka manaʻo e hoʻoholo i nā pilikia paʻakikī. Ma hope o nā mea āpau, i ka hoʻohui ʻana i nā huaora no ka lauoho, pono nā minelala e like me selenium, zinc, magnesium, a he mea nui ka calcium no nā kui. I kēlā me kēia lā, e loaʻa i ke kino:
- Wikamina A: 1.5-2.5mg.
- Wikamina B1: 1.3-1.7mg.
- Wikamina B2: 1.9-2.5mg.
- Wikamina B6: 1.5-2.3mg.
- Wikamina B12: 0.005-0.008mg.
- Wikamina C: 60-85mg.
- Wikamina D: 0.025 mg
- Wikamina E: 2-6mg.
Hāʻawi ʻia i kēia mau helu, pono ʻoe e hoʻopaʻa pono i ka hoʻohui ʻana o ka huahana, no ka mea ʻo ka nui o nā wikamina ke kumu i ka ʻeha like me ko lākou nele. E hoʻomanaʻo i nā hōʻailona o ka nele o nā wikamina no ka lauoho a me nā kui hiki ke ʻike ʻia ma hope a i ka wā o ka hoʻohana ʻana i kekahi papaʻai no ka pohō kaumaha, no laila e hoʻolohe pono i nā ʻōuli a ke kino e hāʻawi a maikaʻi ke olakino.