Ke hele ʻoe i ka hale kūʻai, ʻike anei ʻoe i nā mea kanu nani a me nā huaʻai e ʻālohilohi ana i ka ʻalani, melemele, a me ka ʻulaʻula? Loaʻa i nā mea e like me ke kāloti, ka paukena, ka ʻuala, a me ka papaya kēlā kala nani ma muli o kahi hui i kapa ʻia ʻo beta-carotene. ʻAʻole kēia he mea wale nō e hāʻawi i ke kala. He meaʻai nui loa ia he waiwai nui i ko mākou kino a lawe mai i nā pono olakino he nui. No laila i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o kēia beta-carotene a me nā pono e hāʻawi mai ai iā mākou.
I ka ʻōlelo maʻalahi, he aha ka beta carotene?
He meaʻai ka Beta-carotene i hoʻololi ʻia i ka wikamina A ma hope o ke komo ʻana i loko o ko kākou kino. ʻO ka pololei, ʻo ia ka mea mua (provitamin A) o ka wikamina A. Kōkua ka Beta-carotene i ko kākou kino e hana i ka nui o ka wikamina A a lākou e pono ai.
He mea nui ka Wikamina A no ko kākou ʻike maka. ʻAʻole wale ia, akā he mea nui nō hoʻi ia no ka hana olakino o nā ʻōpū nui e like me ko kākou puʻuwai, nā māmā, a me nā puʻupaʻa, a no ka ulu ʻana o nā cell.
Eia kekahi, he antioxidant ikaika ka beta-carotene, he koa e hakakā ana i nā ʻāpana ʻino i kapa ʻia ʻo free radicals e hōʻino ana i nā cell o ko mākou kino, e hoʻoulu ana i nā maʻi like ʻole a me ka wikiwiki o ka ʻelemakule.
He aha nā pono nui o ka beta-carotene no ko mākou kino?
ʻO ka ʻai ʻana i ka meaʻai momona i ka beta-carotene e hāʻawi mai iā mākou i nā pono olakino he nui. E nānā kākou i nā pono nui.
| Pōmaikaʻi olakino | He wehewehe maʻalahi |
|---|---|
| Ola kino o ka maka | Hoʻololi ia i ka wikamina A a kōkua i ka mālama ʻana i ka ʻike maka maikaʻi. Ua ʻike ʻia e ka noiʻi hiki iā ia ke hōʻemi i ka pilikia o nā maʻi e like me ka macular degeneration, ka mea e hoʻonāwaliwali ai i ka ʻike maka, ʻoiai i ko kākou ʻelemakule ʻana, ma kahi o 35%. |
| Hana Hoʻomanaʻo a me ka Lolo (Hana Noʻonoʻo) | Ma ke ʻano he antioxidant, kōkua ia i ka pale ʻana i nā hunaola lolo a hoʻomaikaʻi i ka hoʻomanaʻo a me ka hiki ke aʻo. Hiki nō hoʻi ke kōkua i ka hōʻemi ʻana i nā hōʻailona o ka nalowale o ka hoʻomanaʻo e hele mai me ka ʻelemakule a me ka maʻi Alzheimer. |
| Palekana ʻili | Kōkua ia i ka mālama ʻana i ka ʻili olakino a ʻālohilohi. Loaʻa i ka Beta-carotene ka hiki ke hōʻemi i ka pōʻino i ka ʻili mai ka radiation UV ʻino mai ka lā. |
| Ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa (Cancer Prevention) | Ua ʻike nā kānaka noiʻi hiki i kahi meaʻai waiwai i ka beta-carotene a me nā antioxidants ʻē aʻe ke hōʻemi i ka pilikia o kekahi mau ʻano maʻi kanesa, e like me ka umauma, ka māmā, a me ke kanesa pancreatic. |
Aia kekahi pilikia o ka lawe ʻana i ka nui o ka beta carotene?
He mea nui loa kēia.
He wikamina momona ka wikamina A. ʻO ia hoʻi, hiki ke mālama ʻia i loko o ko kākou kino, ʻoi aku hoʻi i loko o ke akepaʻa. ʻO ka lawe nui ʻana i nā mea hoʻohui wikamina A i loko o kahi manawa lōʻihi hiki ke lilo i mea ʻawahia i ke kino. Hiki i kēia ke hana i ka poniuniu, ka nausea, ka ʻeha o nā hono, a i nā hihia ʻino loa, ka coma a me ka make.
Akā, ʻo ka nūhou maikaʻi, ua aneane palekana loa ka beta-carotene. ʻAʻole pili i ka nui o nā mea kanu a me nā huaʻai i waiwai i ka beta-carotene āu e ʻai ai, hana wale kou kino i ka nui o ka wikamina A e pono ai a hoʻokuʻu i ke koena. No laila, ʻaʻole ʻawahia ka beta-carotene mai ka meaʻai.
Eia nō naʻe, inā lawe kekahi i nā dosis kiʻekiʻe o nā mea hoʻohui beta-carotene no ka manawa lōʻihi, ʻo ka mea wale nō e hiki ke hana ʻia, ʻo ia ka lilo ʻana o ka ʻili i kala melemele-ʻalani. Ua kapa ʻia kēia ʻano he carotenemia. ʻAʻole kēia he mea weliweli, a e hoʻi ka ʻili i ka maʻamau i loko o kekahi mau lā ke hoʻōki ʻia nā mea hoʻohui.
He ʻōlelo aʻo koʻikoʻi loa: Ua ʻike ʻia e ka noiʻi ʻana he nui ka pilikia o ka poʻe puhipaka i ka maʻi kanesa o ka māmā inā lawe lākou i nā nui o nā mea hoʻohui beta-carotene. No laila, inā he mea puhipaka ʻoe, mai hoʻohana i nā mea hoʻohui beta-carotene me ka ʻole o ke aʻo ʻana a ke kauka.
ʻEhia ka nui o ka beta carotene e pono ai iā kākou?
ʻAʻohe ʻAi ʻAi i Manaʻo ʻia no ka beta-carotene. Eia nō naʻe, aia kahi ʻai i manaʻo ʻia no ka huaora A i kēlā me kēia lā e pili ana i ka makahiki a me ke kāne. Hiki iā mākou ke hoʻokō maʻalahi i kēia koi huaora A ma ka ʻai ʻana i nā meaʻai waiwai i ka beta-carotene.
Ua hōʻike ʻia nā ʻai i manaʻo ʻia i kēlā me kēia lā (mcg RAE - Retinol Activity Equivalents) no ka huaora A ma ka papa ma lalo nei.
| Pūʻulu makahiki / hanana | ʻO ke koi o ka Vitamin A i kēlā me kēia lā (mcg RAE) |
|---|---|
| 1-3 mau makahiki | 300 |
| 4-8 mau makahiki | 400 |
| 9-13 makahiki | 600 |
| 14-18 makahiki (kāne) | 900 |
| 14-18 makahiki (kaikamahine) | 700 |
| Kāne makua | 900 |
| Nā wāhine makua | 700 |
| Nā makuahine hāpai | 770 |
| Nā makuahine hānai waiū | 1300 |
He aha nā meaʻai i waiwai i ka beta carotene?
ʻOi aku ka maikaʻi o ka loaʻa ʻana o kēia meaʻai mai nā meaʻai kūlohelohe ma mua o nā mea hoʻohui.
- Melemele a me ka ʻalani:Kāloti, ʻuala (ʻoi aku hoʻi ka ʻuala melemele), paukena, papaya, mango, nā lā.
- ʻŌmaʻomaʻo: Spinach, kale, collard greens, Swiss chard.
- ʻUlaʻula: Pepa bele ʻulaʻula.
He mea huna iki: He meaʻai hoʻoheheʻe ʻia ka Beta-carotene i ka ʻaila, no laila ʻoi aku ka maʻalahi o ke kino e omo i ka wā e kuke ai ʻoe i kēia mau mea kanu me kahi ʻaila liʻiliʻi, e like me ka ʻaila niu, a i ʻole ke hana ʻoe iā lākou i sambal a ʻai me ka niu.
ʻO ka hoʻohui ʻana i kēia mau huaʻai a me nā mea kanu kala i kāu papaʻai he hoʻopukapuka maikaʻi ia i kahi nohona olakino. Inā makemake ʻoe i kahi mea hoʻohui ma muli o kahi maʻi a i ʻole kekahi kumu ʻē aʻe, e ʻoluʻolu e nīnau i kāu kauka.
Leka Lawe-Home
- He meaʻai ikaika ka Beta-carotene i loaʻa i nā mea kanu kala e like me ke kāloti, ka ʻuala, a me ka paukena i hoʻololi ʻia i ka huaora A i loko o ke kino.
- Hāʻawi ia i nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana i ka ʻike maka, ke olakino o ka ʻili, ka hana o ka lolo, a me ka pale ʻana i ka maʻi kanesa.
- ʻOiai hiki ke hoʻoweliweli ka lawe ʻana i ka nui o nā mea hoʻopihapiha wikamina A, ʻaʻole ʻawahia ke kino i ka beta-carotene mai nā meaʻai kūlohelohe.
- ʻO ke ala maikaʻi loa, ʻo ia ka hoʻokō ʻana i kāu mau pono beta-carotene mai nā mea kanu a me nā huaʻai kala, me ka ʻole o ka hoʻohana ʻana i nā mea hoʻohui.
- Inā he mea puhi paka ʻoe, e pale i ka lawe ʻana i nā mea hoʻopihapiha beta-carotene me ka ʻole o ke aʻo ʻana a ke kauka.
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