I loko o ka arsenal o kēlā me kēia wahine he nui nā mea mālama maka a me ke kino. Akā ʻo ka hopohopo e pili ana i ka nani o waho ʻaʻole e lawe mai i ka hopena i makemake ʻia inā ʻaʻole i hoʻoikaika ʻia mai loko mai, ʻo ia hoʻi, e ʻai i ka meaʻai momona i nā huaora e pono ai nā wahine.
No ke olakino a nani, pono kēlā me kēia o kākou e hōʻoia i ka loaʻa ʻana o nā huaora 5 i ka meaʻai. He aha a he aha nā huahana i waiwai i loko o lākou, wahi a ka mea hoʻoponopono hou ʻo Sergei Agapkin, ka mea hoʻokipa o ka papahana "Ma ka mea nui loa."
ʻO ka ʻoiaʻiʻo, he wikamina ia o ka ʻōpio, ka nani a me ke olakino, no ka mea he hopena maikaʻi ia i ka hana o kaʻiʻo epithelial. ʻO kaʻiʻo Epithelial ka ʻili, nā ʻōpū o ka gastrointestinal, ʻōnaehana urinary, nā mea hānau. Ua hōʻike ʻia nā noiʻi i ka hemahema o ka wikamina A i 40% o nā Lūkini e ʻai maʻamau. No laila, pono e hōʻoia i ka papaʻai i nā meaʻai i momona me kēia huaora, ʻo ia hoʻi, ka ate o ka pipi, ka hua moa a me ka waiūpaka. Hiki ke ʻai ʻia ke akepaʻa pipi like i kēlā me kēia lā i nā lā 4 me ka ʻole o ka hemahema i ka wikamina A.
I loko o ke kino, hoʻopili ia i ka synthesity o collagen, ka mea e ʻāʻī ai ka ʻili a pale ai i ka hoʻokumu ʻana o nā wrinkle. Loaʻa kahi hemahema o kēia wikamina i ko mākou ʻāina, e like me ka helu helu, ma 60% o ka heluna kanaka, e like me ke kauwela! Loaʻa nā huaora C i nā currants ʻeleʻele, nā pepa bele, nā pua rose a me nā greens. Loaʻa ka hemahema o ka Vitamin C ma muli o ka ʻoiaʻiʻo ʻole o ka wela, no laila ua luku ʻia i ka hoʻolōʻihi ʻana i ka wela, a me ka pili pū me ka ea. ʻO ia ke kumu e hoʻāʻo ai ʻoe e ʻai i nā meaʻai i loko o kēia wikamina me ka mālama ʻole ʻana i ka wela. ʻO kahi laʻana, ʻoi aku ka olakino o kahi salakeke o nā mea kanu maka ma mua o nā mea kanu like, akā ʻai ʻia.
Loaʻa ka nele o ka Vitamin D ma kahi ʻano a i ʻole ma kahi o 70-80% o ka heluna kanaka. ʻO ka hana ʻana o kēia huaora ma muli o ka pinepine o ke kanaka i ka lā, akā ʻaʻole wale. I ka poʻe ʻelemakule, emi iho ka huaʻai D synthesis ma muli o ka hana ʻana i loko o nā puʻupaʻa, a me nā nephrons e hoʻohaʻahaʻa i ka makahiki. A ʻaʻole ʻo ka lā ka malihini pinepine ma ko mākou wahi. ʻO nā meaʻai momona i ka huaora D, nā ate pipi like ʻole, nā hua manu, ka pata, ka hu a me ka waiu.
Kāhea ʻia ia he huaora o ka wā ʻōpio. He hopena maikaʻi ko ka Vitamin E i ka helehelena a pono e noho i ka papaʻai o kēlā me kēia wahine e makemake ana e noho ʻōpio a nani hoʻi i ka hiki. Hiki iā ʻoe ke hoʻohana i nā ʻano hua palaoa i kupu, nā mea kanu ʻē aʻe, akā aneane 300% o ka loaʻa o ka lāʻau E i kēlā me kēia lā i loko o 100 g o ka ʻaila sunflower i hoʻomaʻemaʻe ʻole ʻia. 30 g aila i lawa ka lā.
I ka mea kikoʻī, loaʻa ka huaʻai B6 i ka nui i nā hua i hoʻomaʻemaʻe ʻole ʻia e like me ka palaoa, nā ʻano legume, a me nā mea kanu.
Ma kahi hua'ōlelo, e ho'āʻo e hoʻololi i kāu meaʻai, e nānā i ka maikaʻi o nā huahana, mai poina e pili ana i nā pono o nā mea kanu a me nā huaʻai i hoʻomaʻamaʻa ʻole ʻia - a mau kou nani no nā makahiki he nui.