Ua ʻike paha ʻoe i nā mea he nui a mākou e kūʻai ai ma nā hale kūʻai i kēia mau lā, e like me ka wai ʻōmole, nā ʻeke waiū, nā biscuits, a me nā mea inu huaʻai, me nā huaʻōlelo "loaʻa nā huaora a me nā minelala" a i ʻole "fortified." Ke noʻonoʻo nei paha ʻoe, "ʻAuē... maikaʻi kēia, ʻaʻohe oʻu ʻai kaulike, no laila hiki i kēia ke kōkua iaʻu e hoʻopiha i ka hemahema." Akā, ua ʻike anei ʻoe ʻo ka loaʻa ʻana o nā huaora a me nā minelala ma mua o kou pono i kēlā me kēia lā hiki ke hoʻopōʻino iā ʻoe?
He aha ka mea e hiki ke hana inā lawe ʻoe i ka "nui loa" o nā huaora?
I ka ʻōlelo maʻalahi, e like me nā mea ʻē aʻe, ʻaʻole pono ʻoe i ka nui o kekahi huaora a mineral paha. No ka laʻana, ʻo ka lawe ʻana i ka nui o kahi mea e like me ka huaora C a i ʻole zinc hiki ke hana i ka nausea, ka ʻeha o ka ʻōpū, a me ka maʻi diarrhea. Pēlā nō, ʻo ka lawe ʻana i ka nui o kahi mineral e like me ka selenium hiki ke hana i ka hāʻule ʻana o ka lauoho, ka ʻeha o ka ʻōpū, ka luhi nui, a me ka hōʻino iki ʻana o nā aʻalolo.
ʻAʻole paha e lawe ka nui o ka poʻe i nā megadoses o nā huaora. Akā e noʻonoʻo i kēia ʻano ... ʻAi ʻoe i kahi cereal i hoʻoikaika ʻia i ke kakahiaka. Loaʻa iā ʻoe kahi pā ikehu / mea inu ma hope iki. ʻAi ʻoe i kahi mea e like me ka pasta i hoʻoikaika ʻia no ka ʻaina ahiahi, a lawe ʻoe i kahi multivitamin ma mua o ka hiamoe ʻana. I kēia manawa, e nānā i ka nui o nā meaola āu e lawe nei me ka ʻike ʻole ma mua o kou pono i ka lā. No laila e nānā kākou pehea e hiki ai iā ʻoe ke pale aku i kēia.
E makaʻala i ka wā e lawe ai i nā mea hoʻohui.
ʻO ka mea mua, he mea paʻakikī loa ke loaʻa iā ʻoe ka nui o nā huaora mai nā meaʻai kūlohelohe, e like me nā mea kanu, nā huaʻai, ka ʻiʻo, a me ka iʻa, a loaʻa iā ʻoe kahi pilikia me kou kino. ʻAʻole ia e hana maʻalahi. ʻOiai nā mea lapaʻau meaʻai e ʻōlelo nei "he mea kākaʻikahi loa i nā kānaka ke loaʻa i nā huaora he nui mai nā meaʻai kūlohelohe a loaʻa i nā maʻi."
No laila, ʻauhea ka pilikia? Aia ka pilikia i nā pila huaora keu, nā pauka, a me nā meaʻai/mea inu i hoʻoikaika ʻia a mākou e lawe ai.
Manaʻo ka poʻe he nui he ʻoi aku ka maikaʻi o ka lawe ʻana i nā huaora no ke kino, akā ʻaʻole lākou i ʻike ʻaʻohe ona pono a hiki ke lilo i mea ʻino.
Inā ʻoe e lawe i kahi mea hoʻohui, he mea naʻauao ke koho i hoʻokahi i loaʻa wale ka waiwai i ʻōlelo ʻia i kēlā me kēia lā. E hōʻoia e kamaʻilio me kāu kauka ʻohana e pili ana i kekahi huaora, mineral, a i ʻole nā mea hoʻohui ʻē aʻe āu e lawe ai. Hiki i kāu kauka ke kōkua iā ʻoe e koho i kahi lāʻau palekana e kūpono i kou olakino.
ʻO ka maʻamau, inā ʻoe e lawe i kahi pila multivitamin maʻamau i kuhikuhi ʻia e ke kauka, ʻaʻohe mea e hopohopo ai. No ka mea, kiʻekiʻe loa ko lākou palena palekana. No laila, inā ʻoe e lawe pū me nā meaʻai i hoʻohui ʻia i nā huaora, ʻaʻole ia he pilikia nui.
Eia kekahi mau hōʻailona o ka nele o nā wikamina:
Eia kahi papa o kekahi mau hōʻailona maʻamau e hiki ke kū mai ka lawe nui ʻana i kekahi mau huaora. ʻAʻole paha e loaʻa kēia mau mea i nā kānaka a pau, akā he mea nui e makaʻala iā lākou.
| Wikamina/minelala | Nā hōʻailona maʻamau o ka overdose |
|---|---|
| Wikamina C | Ka luaʻi, ʻeha ʻōpū, diarrhea |
| Zinc | ʻAnorexia, nausea, luaʻi, ʻeha poʻo, nāwaliwali o ka pale ʻana |
| Selenium | ʻO ka hāʻule ʻana o ka lauoho, nā kui palupalu, ka hōʻino ʻana o ka ʻili, ka luhi nui, nā pilikia aʻalolo |
| Wikamina A | Nā pilikia ʻike, ka luaʻi, ka poniuniu, ka ʻili maloʻo, ka ʻeha poʻo |
E makaʻala pono i kēia mau meaʻai ʻekolu
E like me ka ʻōlelo a nā kauka, ʻo ka wikamina D, ka calcium, a me ka folic acid nā meaʻai ʻekolu a mākou e ʻai nui ai me ka ʻike ʻole.
1. Wikamina D
He mea nui ka wikamina D no ka ikaika o ka iwi a me ka ʻōnaehana pale olakino. Eia nō naʻe, inā lawe mau kahi pākeke ma mua o ka nui i ʻōlelo ʻia i kēlā me kēia lā he 4,000 IU (International Units), hiki iā ia ke hoʻoulu i nā pilikia puʻuwai koʻikoʻi . No laila, inā ʻoe e lawe ana i kahi mea hoʻohui wikamina D, e hōʻoia e lawe ma lalo o ke aʻo ʻana a ke kauka.
2. ʻAkika Folic
He mea nui ka waikawa Folic no nā makuahine hāpai e pale aku i nā kīnā hānau i kā lākou mau keiki. No kēia kumu, ʻoiai ma ko mākou ʻāina, hoʻohui ʻia ka waikawa folic i nā huahana palaoa e like me ka berena, pasta, a me ka laiki. Ua hōʻike ʻia kēia e hōʻemi i nā kīnā hānau ma 25% - 50%.
Akā... aia kekahi ʻaoʻao ʻē aʻe. Inā ʻoe e hoʻohui iā ia i kāu mau meaʻai ma kēia ʻano a lawe i kahi pila hou aʻe, aia kahi manawa kūpono loa e ʻoi aku ʻoe ma mua o ka lawe ʻana i kēlā me kēia lā he 1,000 micrograms. Inā hana kēia, hiki ke hoʻopau ʻia nā hōʻailona o ka nele o ka wikamina B12, ʻoi aku hoʻi i ka poʻe ʻelemakule . Inā ʻaʻole mālama ʻia ka nele o ka wikamina B12 i ka manawa kūpono, hiki iā ia ke hōʻeha mau loa i ke aʻalolo . No laila, pono ʻoe e makaʻala loa i kēia.
E hoʻomanaʻo, ʻaʻohe kumu e makaʻu ai i ka ʻai ʻana i nā meaʻai i kiʻekiʻe maoli i ka folate, e like me nā lau lau nahele. ʻO ka pilikia me ka waikawa folic i hoʻohui ʻia.
3. Kalipuna
He nui ka poʻe e lawe ana i nā pila kalipuna e hoʻoikaika i ko lākou mau iwi. Eia nō naʻe, ʻo ka lawe nui ʻana i ka kalipuna hiki ke alakaʻi i nā pōhaku puʻupaʻa, ka paʻa ʻana o ka ʻōpū, a me ka hōʻemi ʻana o ke kino i ka zinc a me ka hao.
No laila he aha kā mākou e hana ai?
Me kēia mau mea a pau, ke noʻonoʻo nei paha ʻoe, "No laila, ʻaʻole anei he mea maikaʻi ke lawe ʻana i nā wikamina?" ʻAʻole, ʻaʻole. ʻO ka mea nui ma ʻaneʻi, ʻo ke kaulike .
1. E hoʻonohonoho i nā meaʻai kūlohelohe: ʻO ke ala maikaʻi loa a palekana hoʻi, ʻo ia ka loaʻa ʻana o nā huaora a me nā minelala āu e pono ai mai nā meaʻai kūlohelohe. E hoʻokomo i nā ʻano mea kanu kala like ʻole, nā huaʻai, nā legumes, nā nati, nā palaoa, ka ʻiʻo, ka iʻa, nā hua manu, a me nā huahana waiū i kāu papaʻai.
2. E heluhelu i nā lepili: I ke kūʻai ʻana i nā meaʻai a me nā mea inu i hoʻopaʻa ʻia, e heluhelu i ka lepili. E nānā i nā huaʻōlelo "fortified" a i ʻole "enriched." Inā pēlā, e loaʻa kahi manaʻo maʻamau o ka nui o kāu e loaʻa nei i kēlā me kēia lā.
3. Mai lawe i ka lāʻau lapaʻau ma ka makemake wale: Mai lawe i nā pila huaora "no ka mea ua haʻi aku kekahi iā ʻoe" a i ʻole "no ka mea ua ʻike ʻoe ma ke TV." ʻO ke kauka nāna ʻoe e nānā wale nō ka mea ʻike inā nele maoli kou kino i kahi huaora kikoʻī.
4. E kamaʻilio me kāu kauka: Ma mua o ka hoʻomaka ʻana i kekahi mea hoʻohui, e kamaʻilio me kāu kauka . Hiki iā ia ke noʻonoʻo i nā mea āpau mai nā lāʻau lapaʻau āu e lawe nei, kou makahiki, a me kou kūlana olakino, a hiki i ka pono o kahi mea hoʻohui, a inā pēlā, he aha ke ʻano, a me ka nui.
Leka Lawe-Home
- ʻO ke ala maikaʻi loa a palekana hoʻi e loaʻa ai nā wikamina a me nā minelala, ʻo ia ka ʻai ʻana i ka meaʻai kūlohelohe a kaulike.
- ʻAʻole pili ka ʻōlelo "ʻoi aku ka maikaʻi" i nā huaora. ʻAʻole maikaʻi ka nui o nā mea āpau.
- E pale i ka lawe ʻana i nā mea hoʻopihapiha huaora ma muli o nā hoʻolaha a i ʻole nā mea a haʻi e ʻōlelo nei.
- E kūkākūkā mau me kāu kauka ma mua o ka hoʻohana ʻana i kekahi mea hoʻohui huaora a mineral paha.
- E akahele loa i ka wā e lawe ai i nā mea hoʻopihapiha a me nā meaʻai i loaʻa ka wikamina D, ka waikawa folic, a me ka calcium.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo