Nā huaora no nā kāne - nā ʻano, nā pōmaikaʻi, nā kumu, nā mea hoʻohui

Ua ʻae nā kānaka a pau he ʻokoʻa ke kino o ke kāne a me ka wahine. Loaʻa iā lākou nā pono like ʻole a koi i nā pae o nā meaʻai. Eia kekahi, hoʻololi ke kino o ke kino a me ke ʻano o ke ola me ka makahiki. No laila, ʻaʻole pono e haʻalele ʻia nā huaora a me nā minela. He aha nā huaora e pono ai nā kāne e lawe?

Nā huaora no nā kāne - vitamina A

ʻO ka Vitamin A kahi meaʻai momona e hoʻokani i kahi kuleana nui i ke kino. He mea nui ia no ka ʻike maikaʻi a me ka ʻili, a hoʻoikaika i ka ʻōnaehana pale. No nā kāne, he mea nui hoʻi ia no kekahi kumu ʻē aʻe, ʻo ia ka pale ʻana i ka maʻi prostate a kōkua i ka mālama ʻana i kahi ʻōnaehana hānau maikaʻi. ʻO ka mea hou aku, ʻo nā waiwai antioxidant i loko o ka huaʻa A e kōkua i ka hoʻomaʻamaʻa ʻana i ka ʻili.

Hiki i ka nele o ka Vitamin A ke alakaʻi i nā pilikia olakino e like me ka makapō. Hoʻonui pū ka nele i ka Vitamin A i ka paʻakikī a me ka pilikia o ka make ʻana mai nā maʻi e like me ka maʻi ʻaʻai a me ka maʻi maʻi. ʻO nā hōʻailona koʻikoʻi liʻiliʻi o ka nele o ka huaʻa A me nā pilikia ʻili e like me ka hyperkeratosis a me ka haki.

ʻO nā kumu Vitamin A he lau ʻōmaʻomaʻo lau, broccoli, kāloti, mango, cheese, salmon, a me ka waiū. Ua manaʻo ʻia ʻo ka pono o kēlā me kēia lā no ka vitamina A i ka hihia o nā kāne he 900 µg.

E nānā i kekahi: Pehea e holo ai ka ʻōnaehana pale?

Nā huaora no nā kāne - vitamina B9

ʻO ka Vitamin B9 ka mea i kapa ʻia ʻo ka folic acid, ʻoiai he mea nui loa ia no nā wahine, he mea koʻikoʻi nō hoʻi kona noho ʻana i ka meaʻai no nā kāne. ʻO kēia no ka mea he mea nui ka huaora B9 no ka hoʻomaikaʻi ʻana i ka maikaʻi o ka sperm, ʻo ia hoʻi he mea koʻikoʻi loa ia i ka momona. Eia kekahi, hoʻomaikaʻi ia i ke olakino puʻuwai a me ka lauoho, a kōkua i kekahi mau maʻi noʻonoʻo e like me ke kaumaha.

ʻO kekahi o nā hōʻailona maʻamau o ka nele o ka folate i nā kāne: nele i ka ikehu, pōkole o ka hanu a me ka manaʻo maule, ʻili haikea, ʻeha poʻo, palpitations, pohō ke kaumaha a pau ka ʻai, tinnitus, hoʻololi i ke ʻano o ka ʻono, ka maʻi maʻi, ka ʻili, ka ʻiʻo. nāwaliwali .

Hiki ke loaʻa ka Vitamin B9 i nā huahana e like me ka nati, ka pī, ka spinach a me ka asparagus. Ua manaʻo ʻia ʻo ka pono o kēlā me kēia lā no ka vitamina B9 e pili ana i ka makahiki a i ka hihia o nā kāne makua he 400 µg.

E nānā i kekahi: I ka manawa hea ka hanu ʻana he maʻi koʻikoʻi?

Nā huaora no nā kāne - vitamina B12

He kuleana koʻikoʻi ka Vitamin B12 i ka hana ʻana o nā keʻena koko ʻulaʻula, DNA a me nā aʻalolo. Inā lawa ʻole ke kino o ke kanaka i ka huaora B12, hiki ke ulu nā pilikia neurological a me nā maʻi koko. Ma ke kumumanaʻo, ʻaʻole pono kēia ʻano pilikia e like me ka makemake o nā kāne e ʻai i ka nui o ka huaora B12 i kēlā me kēia lā, akā loaʻa pinepine nā pilikia me kona absorption kūpono ma muli o ka lāʻau lapaʻau (ʻo nā lāʻau e hoʻohaʻahaʻa i ke koko a me ka hakakā ʻana i ka maʻi diabetes hiki ke hoʻopilikia i ka metabolism o ka vitamina. B12).

ʻO ka nele o ka Vitamin B12, ma ka ʻaoʻao ʻē aʻe, hiki ke hoʻoulu i nā pilikia me ke kikowaena o ke kikowaena, ka luhi, ka pohō kaumaha, a me nā pilikia neurological e like me ka dementia, hoʻomanaʻo hoʻomanaʻo, huikau, a me nā pilikia kaulike.

ʻO nā kumu o ka huaora B12 ʻo ia ka salmon, clams, trout, tuna, pipi a me ke keiki hipa, yogurt, a me ka paʻakai. Ua manaʻo ʻia he 12 µg ka pono o kēlā me kēia lā o ka huaora B250 no nā kāne makua.

Nā huaora no nā kāne - vitamina C

ʻO ka Vitamin C, i kapa ʻia ʻo ascorbic acid, kahi meaʻai pono ʻē aʻe. Mahalo i kāna mau waiwai antioxidant, pale ʻo ia i ke kino mai ke koʻikoʻi oxidative a kākoʻo i ka hoʻoponopono ʻana i ka ʻiʻo a me ka ulu ʻana o ka iwi a me ka hoʻoponopono ʻana. He mea nui ia no nā kāne no ka mea kōkua ia i nā pilikia prostate, hiki ke hoʻopilikia i ka mimi. Kōkua ka Vitamin C i ka synthesis o collagen, he antioxidant. Kōkua ʻo Collagen i ka hoʻoponopono ʻana i ka ʻili a mālama i ka ʻili. Eia kekahi, kōkua ka huaora C e hoʻopaʻa i ke koko a pale i nā pilikia o ka naʻau. He kōkua nō hoʻi ia i ka lawe ʻana i ka hao a pēlā e pale ai i ka nele o ka hao.

He kakaikahi ka hemahema o ka Vitamin C, akā hiki ke hana me nā meaʻai i kaupalena ʻia e hāʻawi ana i lalo o 10 mg o kēia huaora i kēlā me kēia lā no hoʻokahi mahina a ʻoi aku paha. I ka hihia o kahi hemahema koʻikoʻi o ka huaora C, ke kamaʻilio nei mākou no ka mea i kapa ʻia ʻo scurvy. Hiki iā ia ke hoʻoulu i ka luhi, ke ʻano kaumaha, ka ʻeha ami, a me ke kahe koko, a hiki i ka poʻe i ʻai ʻole i ka nui o ka huaora C no ʻekolu mahina. Eia nō naʻe, ʻo nā hōʻailona maʻamau o ka nele i ka huaora C, ʻo ia ka nāwaliwali, ka huhū, ka ʻiʻo a me ka ʻeha hui, ka ihu, nā kiko uliuli a ʻulaʻula paha ma nā cuticles, maʻalahi ka ʻeha, a me ka hoʻōla lohi ʻana i ka ʻeha.

Hiki ke hoʻoheheʻe ʻia ka Vitamin C i ka wai a loaʻa i loko o nā huaʻai a me nā mea kanu he nui, e like me nā ʻalani, strawberry, kiwi, pepa, broccoli, kale, spinach, a me nā ʻuala. Ua manaʻo ʻia ʻo ka pono o kēlā me kēia lā no ka vitamina C i nā kāne makua he 100 mg (a hiki i ka 1000 mg i nā wā o ka maʻi a me ka nāwaliwali).

Nā huaora no nā kāne - vitamina D.

He mea koʻikoʻi ka vitamina no nā kāne no ka mea he mea nui ia i ka hana ʻana o ka testosterone, e emi ana me ka makahiki. Nā haʻahaʻa testosterone haʻahaʻa, hoʻoulu i ka luhi, hoʻohaʻahaʻa i ka libido, hoʻohaʻahaʻa i ka metabolism a hoʻolilo iā mākou i nā pilikia olakino. ʻOiaʻiʻo, ʻaʻole kēia o nā pono āpau o ka vitamina D, e kākoʻo pū ana i ke olakino puʻuwai a me nā iwi ikaika, e hōʻemi ana i ka pilikia o kekahi mau maʻi maʻi a pale i ka maʻi diabetes, he mea nui ia no nā kāne ʻelemakule. Hiki i ka Vitamin D ke hana i ka pale ʻana a me ka mālama ʻana i ke koko kiʻekiʻe, ka intolerance glucose a me ka sclerosis lehulehu.

Hōʻike ʻia ka nele o ka Vitamin D ma ke ʻano he ʻeha iwi a me ka nāwaliwali o ka ʻiʻo. ʻO nā hōʻailona koʻikoʻi ʻē aʻe o ka hemahema o kēia meaʻai, ʻo ia ka piʻi ʻana o ka make mai ka maʻi maʻi maʻi maʻi maʻi maʻi maʻi cardiovascular, hōʻino ʻole o ka naʻau i ka poʻe ʻelemakule, a me ke kanesa.

Loaʻa maoli ka Vitamin D i nā iʻa ʻaila (e like me ka sardines a i ʻole ka salmon). Hiki ke hoʻopau ʻia ma ka ʻai ʻana i nā huahana i hoʻonui ʻia me ia, ʻo ia hoʻi ka waiū, nā huahana waiu a me nā cereals. Hiki i ko mākou ʻili ke hoʻopuka i ka huaʻa D mai ka lā, no laila ʻaʻole pono mākou e pale i ka lā ma nā kumu āpau. Ua manaʻo ʻia ʻo ka pono o kēlā me kēia lā no ka huaora D mai 800 a 2000 IU, e pili ana i ka makahiki.

E nānā pū: Ua puhi ka lā iā ʻoe? Mai hana i kēia no kekahi kumu. E ʻoi aku ka ʻino!

Nā huaora no nā kāne - vitamina K.

Pono ka Vitamin K no ke kūkulu ʻana a me ka mālama ʻana i nā iwi, ka pale ʻana i ka maʻi puʻuwai, a me ke koko koko. He kakaikahi ka hemahema o ka Vitamin K i ka poe makua, aka, ina he pilikia ko makou opu, ma'i ate, a e lawe ana paha i kekahi mau laau lapaau, e pilikia paha makou.

ʻO ka hemahema ke alakaʻi i ke kahe koko maikaʻi ʻole a me ke kahe ʻana o ke koko i hiki ke loaʻa ma nā wahi ʻē aʻe ma kahi o ka ʻoki a i ʻole ka ʻeha. Hiki ke ʻike ʻia ke kahe ʻana inā ʻeha maʻalahi ke kanaka, hoʻomohala i nā ʻōpala koko liʻiliʻi ma lalo o ko lākou mau manamana lima, a i ʻole ke hele ʻana i kahi pahu e nānā ʻeleʻele ʻeleʻele (kokoke e like me ke kā) a he koko.

Loaʻa ka Vitamin K i nā lau ʻōmaʻomaʻo e like me ke kāpeti, broccoli a me ka spinach, a me nā iʻa a me nā hua manu. Ua manaʻo ʻia ʻo 65 µg ka pono o kēlā me kēia lā o ka vitamina K no nā kāne makua.

ʻO ka potassium no nā kāne

ʻO kekahi mea ʻaʻole pono e nalo i nā meaʻai a nā kāne, ʻo ia ka potassium. Hoʻopilikia ia i ke olakino o ka ʻōnaehana kaʻa, nā iwi a me ka metabolism. Hiki iā ia ke hoʻopaʻa i ke kahe koko, kōkua i ka ʻai ʻana, a pale i ka ʻiʻo o ka ʻiʻo, kahi e hakakā ai nā kāne he nui, ʻoiai inā e lawe lākou i nā lāʻau lapaʻau no ke koko kiʻekiʻe, ka maʻi diabetes, a i ʻole ka maʻi aʻa coronary.

ʻO ka nele o ka potassium e alakaʻi i ka pilikia o nā pōhaku ʻāʻī, ka hahau a me ka hypokalemia. He pōʻino loa kēia kūlana hope loa no ka mea i ka hypokalemia, haʻahaʻa nā pae koko potassium, e alakaʻi ana i ka ʻiʻo o ka ʻiʻo, nāwaliwali a, i kekahi mau hihia, ka lolo. ʻOiaʻiʻo, ʻo ka potassium kiʻekiʻe ka pōʻino i kou olakino no ka mea hiki ke hōʻeha i ka puʻuwai a me ka make.

Hiki ke loaʻa ka potassium i loko o nā halo, nā pīni, nā ʻuala, nā prunes, ka maiʻa, ka avocado, salmon, tuna, pipi a me ka waiū. ʻO ka nui o ka potassium i kēlā me kēia lā no nā kāne makua he 4700 mg.

E nānā pū: Nā ala e ʻaelike ai. Nā ʻano, nā kumu, nā lāʻau lapaʻau home no ka ʻiʻo spasms

Hao no na kane

Pono ke kino i ka hao e hana i ka hemoglobin. He mea nui kēia no ka mea, ʻo ka hemoglobin i loko o ke koko ʻulaʻula e lawe i ka oxygen mai nā māmā a i nā wahi āpau o ke kino. ʻO ia ke kumu e hiki ai i ka nele o ka hao ke hoʻoulu i ka luhi, ka noʻonoʻo, ka ʻili haʻalulu, a me ke poʻo. ʻO ka mea e mahalo ai, mālama nā kāne i ka hao i loko o ko lākou kino ma mua o nā wahine, ʻo ia ke kumu i emi ʻole ai ka hao i nā kāne.

ʻO nā kumu hao he offal, ʻōmaʻomaʻo ʻeleʻele, ʻuala, ʻuala, nati, pīni, legumes, a me ke kokoleka. ʻO ka pono hao i kēlā me kēia lā no nā kāne makua he 20 µg.

Bor no nā kāne

ʻO kekahi mea koʻikoʻi i nā meaʻai a nā kāne he boron. Kōkua ia i ke kino e hana i nā iwi ikaika a olakino. ʻO kona hopena i ke ola o ka iwi ke kī nui i ka hōʻemi ʻana i nā pilikia hui. Ua ʻike ʻia hoʻi e kōkua i ka mālama ʻana i ka osteoarthritis. Ke hilinaʻi pū nei ka ʻiʻo ʻiʻo i ka nui o ka boron. No nā kāne, akā naʻe, he hana koʻikoʻi ka boron e pili ana i ka hana ʻana o ka estradiol a me ka testosterone. Kōkua ia iā ʻoe e komo i nā minerala a me nā meaʻai, kahi mea nui i ke olakino olakino olakino.

ʻAʻohe ʻikepili pololei e pili ana i ka hemahema o ka boron. Manaʻo ʻia ʻo ka hemahema o kēia mea hiki ke hoʻopilikia i ka hana o ka lolo ma o ka hoʻohaʻahaʻa ʻana i ka makaʻala noʻonoʻo a me ka hōʻino ʻana i nā hana hoʻokō o ka lolo. ʻO ka lawe ʻana i ka boron haʻahaʻa e hōʻemi ana i ka pae plasma a me ka nui o ka calcium serum a hoʻonui i ka serum calcitonin a me ka pae osteocalcin i nā kāne a me nā wahine, hiki ke hoʻopilikia i ka nui o ka mineral iwi.

Hiki ke loaʻa ka Boron i loko o nā prunes a me nā apricots, nā huawaina, nā avocados, nā ʻāpala, nā pī maloʻo, ka waiū a me ka ʻuala. ʻO ka pono o ka boron i kēlā me kēia lā no nā kāne makua i manaʻo ʻia he 20 mg.

ʻO ka Omega-3 fatty acids no nā kāne

ʻO ka Omega-3 fatty acids hoʻohaʻahaʻa i nā triglycerides, hoʻohaʻahaʻa i ke koko a mālama i ka puʻuwai maʻamau. He mea koʻikoʻi kēia ʻano no nā kāne ma luna o 30 mau makahiki i ka wā e pilikia ai ko lākou naʻau a me ke olakino. ʻO ka mea hou aku, kākoʻo pū nā ʻakika momona omega-3 i ka hana o ka lolo, pale i nā maʻi e like me ka dementia a me ka nalowale hoʻomanaʻo.

ʻO ka Omega-3 fatty acids kekahi ala e hōʻemi ai i ka pilikia o ka maʻi cardiovascular a hoʻemi i ka likelika o ka metabolic syndrome. ʻO ka Omega-3 fatty acids ke kōkua i ka hoʻohaʻahaʻa ʻana i ka ʻeha a me ka ʻeha hui, a ke hui pū ʻia me ka calcium a me ka ʻaila primrose ahiahi, hoʻonui lākou i ka iwi iwi a pale i ka osteoporosis, ʻoiai i ka poʻe ʻelemakule.

ʻO ka nele o kēia meaʻai i ka meaʻai e hoʻopilikia ai i ka ʻili, ka lauoho a me nā kui (ua maloʻo ka ʻili, palupalu ka lauoho, a lahilahi nā kui, ʻulaʻula a māwae), ʻūhū, ʻūlū, luhi a pilikia ka hiamoe, pilikia me ka noʻonoʻo. , ka eha ami a me ka ma'i wawae. , nā hōʻailona allergy a me nā pilikia cardiovascular.

ʻOiaʻiʻo, hiki ke loaʻa nā ʻakika momona omega-3 i ka hapa nui o nā ʻano iʻa (e laʻa i ka sardines, salmon, tuna a me ka mackerel), akā i loko o ka linseed, chia seeds, walnuts, kale a i ʻole nā ​​​​ʻaila mea kanu (ʻaila rapeseed, ʻaila linseed a me ka aila) . soya). Manaʻo ʻia e ʻai nā kāne olakino e pili ana i ka 1000 mg o omega-3 fatty acids i kēlā me kēia lā.

E nānā i kekahi: ʻO ka ʻāʻī o ka wāwae i ka pō e ala ai ʻoe? Eia kekahi mau lāʻau lapaʻau home

Zinc no nā kāne

No nā kāne, ʻo ka zinc kekahi mea koʻikoʻi loa, kahi e hana ai i ka māhele cell a me ka ulu ʻana, a me ka synthesis DNA. Kākoʻo ia i ka hoʻōla ʻana i nā ʻeha a me ke olakino holoʻokoʻa o ka ʻōnaehana pale. ʻO ka mea hou aku, kōkua ka zinc i ka hoʻoponopono ʻana i ka testosterone a me kekahi hormone sex, ʻo ia hoʻi ka prolactin, e hoʻomaikaʻi i ka ikaika o ka zinc i ka hana moe kāne.

ʻIke ʻia ka hemahema o ka zinc me ka maka. E nānā ke kanaka i ka maʻi, ʻo ia ka hopena ma muli o nā hōʻailona o ka hemahema o kēia mea, e like me ka nalowale o ka lauoho, ka nalowale o ka ʻono a me ka ʻono, ka ʻili o ka ʻili, ka hoʻōla ʻana i ka ʻeha a me nā maʻi pinepine.

ʻOiai hiki ke loaʻa ka zinc mai nā kumu mea kanu, he mea paʻakikī i ke kino ke hoʻohana. ʻO ka mea pōmaikaʻi, hiki ke loaʻa ka zinc i nā meaʻai e like me ka pipi, ka ʻō a me ka puaʻa. Hiki ke loaʻa i ka cashews, almonds, a me ka moa. Ua manaʻo ʻia ʻo ka koi zinc i kēlā me kēia lā no nā kāne he 11 mg.

Selenium no nā kāne

ʻO Selenium kekahi mea nui no nā kāne no ka mea ua hōʻike ʻo ia i nā pōmaikaʻi no ka ulu ʻana o ke kāne i ka wā i lawe ʻia a hui pū me nā meaʻai ʻē aʻe. I loko o kahi noiʻi i paʻi ʻia ma Experimental Techniques in Urology & Nephrology i 2017, ua kuhikuhi ʻia nā kāne infertile i 50 micrograms o selenium hoʻokahi i ka lā no ʻekolu mahina. ʻO ka hopena, ua hoʻonui ʻia kā lākou testosterone pae a me ka helu sperm, a me ko lākou mobility, vitality a me morphology. I loko o nā haʻawina kahi i lawe ai nā kāne hānau ʻole i ka selenium me ka huaora E, A, a i ʻole C, ua hoʻonui ʻia ka maikaʻi o ka semen.

Hoʻopili ʻia nā haʻahaʻa selenium haʻahaʻa me ka maʻi cardiovascular, rheumatoid arthritis, male infertility, puʻuwai a me ka hopohopo. Ua hōʻike nā haʻawina e hiki i nā pae selenium maikaʻi loa ke hoʻemi i ka maʻi o ka ʻōpū, ka māmā, ka ate a me ka maʻi prostate, e lilo ia i mineral maikaʻi loa.

Hiki ke loaʻa ka selenium i ke kāleka a me nā nati Brazil. Ua manaʻo ʻia he 55 µg ka nui o ka selenium i kēlā me kēia lā no nā kāne.

ʻO ka magnesium no nā kāne

ʻO Magnesium kekahi o nā minerala nui loa i loko o ke kino kanaka. Mai ka ʻoki ʻana o ka ʻiʻo a hiki i ke olakino iwi, pili ia i nā ʻano hana like ʻole. He mea nui ia no ka synthesis protein, ka hana nerve, ka mana glucose, a ma luna o 300 mau kaʻina kemika. No nā kāne, he mea nui ia no nā kumu he nui.

ʻO ka mea mua, kākoʻo ia i ka hana a me ka hana o ka testosterone. ʻO ka lua, he mea nui ka magnesium i ka hoʻololi ʻana i ka meaʻai a mākou e ʻai ai i ka ikehu a hiki ke hoʻomaikaʻi i ka maikaʻi o ka hiamoe ma o ka hoʻouna ʻana i nā hōʻailona e paipai i ka lolo a me nā ʻiʻo e hoʻomaha. ʻO ka hope, a ʻo ke kolu, he meaʻai koʻikoʻi ka magnesium no ka puʻuwai a hiki ke lawe ʻia i ka wā lōʻihi e kākoʻo i ka hana naʻau olakino. ʻOi aku ka nui o kēia helu hope inā ʻike mākou he kiʻekiʻe ke kiʻekiʻe o ka maʻi maʻi coronary i nā kāne ma mua o nā wahine.

Hiki i ka hemahema o ka Magnesium ke alakaʻi i nā pilikia olakino e like me ke koko kiʻekiʻe a me ka maʻi puʻuwai, ka maʻi diabetes, osteoporosis, a me nā poʻo o ka migraine. ʻO nā hōʻailona o ka hemahema o ka magnesium, ʻo ia ka pau ʻana o ka ʻai, ka nausea a me ka luaʻi ʻana, ka luhi, ka hopu ʻana, ke kani ʻana, ka ʻiʻo ʻana o ka ʻiʻo, ka hyperactivity, ka hiamoe, a me nā puʻuwai like ʻole.

ʻO nā ʻalemona, nā pīni ʻeleʻele, nā nati, nā ʻanoʻano, ka maiʻa, a me nā lau lau hiki ke lilo i kumu nui o ka magnesium. Ua manaʻo ʻia ʻo ka pono o ka magnesium i kēlā me kēia lā no nā kāne ma waena o 400 a me 420 mg.

Calcium no nā kāne

He mea koʻikoʻi ka mea hoʻohui no nā kāne ʻelemakule. Pono ke kino i ka calcium no ka mālama pono ʻana i nā iwi a me nā ʻiʻo. ʻAʻole lawa ka calcium i ka wā kamaliʻi hiki ke alakaʻi i ka osteoporosis ma hope o ke ola, kahi maʻi e nāwaliwali ai nā iwi a haki a haki ʻole paha. Kōkua ka calcium i ka mālama ʻana i nā hana o ka ʻiʻo e like me ka hoʻomaha a me ka hoʻopaʻa ʻana.

I kekahi manawa, ʻo ka hōʻailona mua o ka nele o ka calcium he haki i manaʻo ʻole ʻia a i ʻole ka nalowale o ka niho. Inā he koʻikoʻi a koʻikoʻi paha ka hemahema o ka calcium, hiki iā ʻoe ke ʻike i ka ʻiʻo o ka ʻiʻo a i ʻole ka ʻūhā, ke kani ʻana a i ʻole ke ʻano wela a puni ka waha a me nā manamana lima, ka spasms o ka maka a me ka tics, convulsions a me ka haʻalulu (ua kapa ʻia ka nalowale o ka calcium mai nā iwi he osteopenia ke maʻalahi. , a me ka osteoporosis ke kaumaha). ʻO kekahi mau hōʻailona ʻē aʻe o ka nele o ka calcium, ʻo ia ka paʻakikī o ka ʻai ʻana, maule, huhū, haʻahaʻa ke koko, ʻeha o ka ʻōpū, ʻeha ma ke kua a i ʻole ka ʻūhā, a me ka haʻihaʻi ʻana.

ʻO nā kumu calcium maikaʻi nā mea momona haʻahaʻa a momona ʻole e like me ka waiū, yogurt, a me ka paʻakai. Hiki ke loaʻa ka calcium i loko o ka sardines, tofu, soy milk, a me nā lau lau e like me kale a me ka kale. Ua manaʻo ʻia ʻo ka pono calcium i kēlā me kēia lā no nā kāne mai 800 mg, akā pili ia i ka makahiki.

Iodine no nā kāne

Hoʻohana ʻia ʻo Iodine i loko o ke kino e hoʻoponopono i nā hormones, ʻoi aku ka nui o nā hormones thyroid (ʻoi aku ka nui o nā hormones T3 a me T4 e kōkua i ka hoʻomalu i ka maikaʻi o kāu puhi ʻana i nā calorie). ʻO ia ke ʻano he mea nui ia i ka mālama ʻana i kāu metabolism. Kākoʻo pū ia i ke olakino o ka ʻōnaehana pale. Ke lawa ʻole ka nui o ka iodine i loko o ke kino, hiki iā mākou ke hoʻomohala i nā pilikia thyroid, kahi e loaʻa ai ke kaumaha a i ʻole ka goiter maikaʻi ʻole.

Hiki ke loa'a ka iodine mai ka nui o ka i'a, limu, yogurt, a me ka waiū. Hiki ke loaʻa mai ka iodine mai ka paʻakai papa iodized. Ua manaʻo ʻia ʻo ka pono o ka calcium i kēlā me kēia lā ma waena o 150 a 300 µg.

E nānā i kekahi: Pehea e hana ai nā hormones thyroid?

Nā huaora no nā kāne - nā mea ʻē aʻe

ʻOiai, ʻoiaʻiʻo, ʻaʻole ʻo ka creatine he vitamina a i ʻole he mineral, akā he amino acid, he mea nui ia no nā kāne. Hiki maoli ia i loko o nā ʻiʻo ʻiʻo. ʻO ka hana o ka creatine ka hoʻonui ʻana i ka hiki ke hana i ka ikehu, kahi e hoʻonui ai i ka nui o ka ulu ʻana o ka ʻiʻo. Hiki ke loaʻa ka Creatine i ka ʻiʻo ʻulaʻula a me ka iʻa. Ua manaʻo ʻia ʻo ka koi o kēlā me kēia lā no ka creatine he 5g wale nō i ka lā, akā makemake paha mākou i mea hou aku inā mākou e hoʻomaʻamaʻa ikaika. A laila e maʻalahi ka hoʻohana ʻana i nā mea hoʻohui creatine.

ʻO kekahi mea hoihoi paha i nā kāne ʻo saw palmetto. He ʻano lāʻau pāma ia mai ʻAmelika Hui Pū ʻIa, ʻEulopa a me ʻApelika. Hoʻohana pinepine ʻia ʻo Saw palmetto i nā mea hoʻohui e hoʻomaikaʻi i ke olakino prostate, hoʻopaʻa i ka pae o ka hormone, a pale i ka nalowale o ka lauoho i nā kāne. Eia kekahi, pili ia me kekahi mau pono ʻē aʻe, e like me ka hoʻemi ʻana o ka mumū a me ka hoʻomaikaʻi ʻana i ka hana urinary. ʻO saw palmetto fruit extract he mea hoʻohui o nā mea hoʻomākaukau he nui i loaʻa ma nā hale kūʻai.

Nā huaora no nā kāne - multivitamins

ʻOiai maikaʻi ka hoʻohana ʻana i nā multivitamins ke ʻike mākou ʻaʻole lākou e hoʻohiki, ʻoiai ke ʻike ʻoe ʻaʻole mākou e hoʻokō nei i nā pono meaʻai āpau o ko mākou kino ma o ka ʻai wale nō, ua hui pū ʻia ka noiʻi ʻana i ko lākou pono. Wahi a nā hopena o kahi noiʻi 2017 i paʻi ʻia ma ka Nutrition Journal, he liʻiliʻi ka manawa e hiki ai i nā multivitamins ke hōʻeha i ka poʻe olakino.

ʻO ke kauka, ke ʻike ʻia me ka hemahema o kahi meaʻai kikoʻī, e ʻōlelo pinepine ʻo ia e lawe i hoʻokahi huaora ma mua o ka multivitamin, no ka mea, loaʻa i ka multivitamin nā meaʻai ʻē aʻe e pono ʻole ai ka mea maʻi. Pono e hoʻomanaʻo ʻia ʻaʻole i manaʻo ʻia nā multivitamins e pani i kahi meaʻai kaulike, a ua kuhikuhi ʻia i nā poʻe i hiki ʻole ke hoʻokō i kā lākou mau meaʻai me ka meaʻai wale nō. ʻAʻole pono ka hoʻohana ʻana i ka multivitamin.

E nānā i kekahi: Pehea ka hana ʻana o ka multivitamin a maikaʻi paha?