Ua noʻonoʻo paha ʻoe i ka moʻolelo ma hope o ka huaʻōlelo ' vitamin ' a mākou e lohe mau nei? Malia paha ua kuhikuhi kāu kauka i kahi vitamina nou. A i ʻole ua ʻike paha ʻoe i nā vitamina i loko o nā ʻōmole nani ma ka hale kūʻai lāʻau lapaʻau. He aha kēia mau vitamina? No ke aha lākou i koʻikoʻi ai i ko mākou kino? I kēia lā, e kamaʻilio kākou e pili ana i ia mea ma ke ʻano maʻalahi loa. E like me ʻelua mau hoaaloha e kamaʻilio ana.
I ka wā ma mua, ma kahi o nā makahiki 1970, ua manaʻo ka poʻe he nui he mau mea ʻē wale nō nā huaora. Akā, i ka holomua ʻana o ka ʻepekema a me ka hoʻonui ʻana o ka noiʻi, ua ʻike nā kānaka a pau he mea nui nā huaora no ko kākou ola kino. I kēia manawa, e nānā kākou pehea e kōkua ai kekahi o nā huaora nui i ko kākou kino.
ʻO ka Wikamina C: ʻO ke superhero o ko mākou palekana
ʻAʻohe ala ʻaʻole ʻoe i lohe i ka wikamina C. ʻO ia ke kumu e pono ai ʻoe e ʻai i kekahi mau ʻalani a inu i ka wai ʻalani, ʻoiai ke anu ʻoe. Ua hoʻomaka ka moʻolelo o ka wikamina C ma mua o hoʻokahi haneli mau makahiki i hala.
E noʻonoʻo, i ka wā ma mua, ua loaʻa i nā luina i holo no nā mahina ma luna o nā moku kahi maʻi ʻē. Ua kapa ʻia ʻo ia he scurvy . I ka wā i ulu ai kēia maʻi, e kahe ke koko o nā ʻāʻī, e nalowale ke kino i kona ikaika, a i kekahi manawa e make ana. Ma hope mai ua ʻike ʻia ʻo ke kumu o kēia ka nele o nā huaʻai a me nā mea kanu hou. No laila, i ka wā i hoʻomaka ai lākou e ʻai i nā mea e like me nā lemona, ua nalowale loa kēia maʻi. ʻO ke kumu o kēia, ʻo ia ka huaora C i loko o nā lemona.
He antioxidant ikaika ka Vitamin C. I ka ʻōlelo maʻalahi, he mea ia e hakakā ai i nā ʻāpana ʻino e hōʻino i nā hunaola o ko mākou kino, e maʻi ai mākou, a e ʻelemakule ai mākou.
Hōʻike nā noiʻi o kēia manawa e hiki i ka wikamina C ke kōkua i ka pale ʻana i nā maʻi e like me ke kanesa, ka maʻi puʻuwai , a me nā cataracts. Kōkua pū ka wikamina C i ka hoʻoikaika ʻana i ko mākou ʻōnaehana pale a hōʻemi i ka pilikia o ka maʻi pinepine ʻana.
ʻOhana Wikamina B: pono loa no ko mākou ikehu a me ka noʻonoʻo
Ke ʻōlelo ʻoe he wikamina B, ʻaʻole ia he hoʻokahi, ua like ia me kahi ʻohana. Nui nā ʻano wikamina B. I ke Kaua Honua II, ua hāʻawi ʻia nā koa i kahi ʻeke wikamina me kā lākou mau ʻeke meaʻai e hoʻoikaika ai a mālie ka noʻonoʻo.
Ua ʻike anei ʻoe i nā huaʻōlelo 'Enriched with B Vitamins' ma nā ʻeke palaoa a i ʻole nā pahu cereal āu e kūʻai ai ma ka hale kūʻai? ʻO ia ke kumu. I ka wā ma mua, ua loaʻa i ka poʻe kahi maʻi i kapa ʻia ʻo Pellagra ma muli o ka nele o Niacin, kahi ʻano huaora B. Hiki i kēia ke hana ʻaʻole wale i nā pilikia ʻōpū akā i nā maʻi noʻonoʻo . I mea e pale aku ai i kēia, ua komo nā aupuni a hoʻokomo i nā kānāwai e hoʻohui i ka huaora B i nā mea e like me ka palaoa.
E nānā kākou i kekahi o nā lālā nui o ka ʻohana wikamina B a pehea lākou e kōkua ai i ko mākou kino ma kēia papa.
| ʻAno wikamina B | Ke kōkua ʻana i ko mākou kino |
|---|---|
| Niacin | E hoʻololi i ka meaʻai i ikehu, e hana i ka ʻōnaehana nerve. |
| ʻAmina (B1) | He mea nui no ka hana ʻana i ka ikehu a me ke olakino o ka puʻuwai. |
| ʻO Riboflavin (Riboflavin - B2) | Kōkua i ke kino e ulu a hana i nā hunaola koko ʻulaʻula. |
| Wikamina B6 | He mea nui no ka hana o ka lolo, ke kaulike hormonal, a me ka palekana. |
| Wikamina B12 | He mea nui no ka mālama ʻana i ke olakino o ka ʻōnaehana nerve a me ka hana ʻana i nā hunaola koko ʻulaʻula. |
| ʻAkika Folic | He mea nui loa ia no ka ulu ʻana o ka fetal i ka wā hāpai. (E kamaʻilio mākou e pili ana i kēia me nā kikoʻī hou aku) |
ʻAkika Folic: He mea nui loa ia nou ma ke ʻano he makuahine
ʻO ka waikawa Folic kekahi o nā lālā koʻikoʻi o ka ʻohana wikamina B. He mea pono kēia, ʻoiai inā ʻoe e kali ana i kahi pēpē, a i ʻole ua mare ʻoe a ke noʻonoʻo nei e loaʻa kahi pēpē.
Ua ʻike ʻia e ka noiʻi ʻana he haʻahaʻa loa ka pilikia o nā pēpē i hānau ʻia e nā makuahine e lawe ana i ka folic acid ma mua o ka hāpai ʻana i ka loaʻa ʻana o nā kīnā hānau koʻikoʻi e like me ka spina bifida , kahi maʻi koʻikoʻi e hoʻopilikia ai i ka iwi kuamoʻo a me ka ʻōnaehana nerve o ke pēpē.
No laila, inā ʻoe e noʻonoʻo ana e loaʻa kahi keiki, ʻōlelo nā kauka e lawe i ka waikawa folic ma ka liʻiliʻi he 3 mau mahina ma mua o ka hāpai ʻana. He mea nui loa e kamaʻilio me kāu kauka e pili ana i kēia a loaʻa ka ʻōlelo aʻoaʻo kūpono.
Wikamina E: pale o ka puʻuwai a me ka ʻili
Ke hoʻomanaʻo nei ʻoe i kahi kiʻiʻoniʻoni āu i nānā ai i kou wā kamaliʻi e pili ana i kahi kāne i ikaika aʻe ma ka ʻai ʻana i ka spinach? Nui ka huaʻai E i kēlā spinach. I ka wā ma mua, he moʻolelo ʻē ko ka huaʻai E. Ua manaʻoʻiʻo ʻia ua hoʻonui ia i ka mana moekolohe.
Akā i kēia manawa, ua ʻike ʻia e nā noiʻi hou he ikaika loa ka huaora E, e like me ka huaora C, he antioxidant . ʻO ia hoʻi, hōʻemi ia i ka hōʻino ʻia o kā mākou mau cell. Ma ke ʻano kūikawā, ua ʻike ʻia e kekahi mau noiʻi hiki i ka huaora E ke hōʻemi i ka pilikia o ka maʻi puʻuwai ma kahi o 40% . Ua ʻike pū mākou e kōkua ka huaora E i ka mālama ʻana i ka ʻili olakino a hoʻomālamalama i ka ʻili.
Akā ʻo ka pilikia, he mea paʻakikī iki ka loaʻa ʻana o ka nui kūpono o ka wikamina E a mākou e pono ai mai ka meaʻai wale nō. No laila i kekahi manawa pono mākou e lawe iā ia ma ke ʻano he mea hoʻohui ma ke ʻōlelo aʻoaʻo a ke kauka.
ʻO ka wā e hiki mai ana o nā huaora: He aha hou aʻe ka haʻi ʻana mai o ka noiʻi iā mākou?
ʻAʻole i pau ka moʻolelo e pili ana i nā huaora ma aneʻi. Ke ʻike nei nā kānaka ʻepekema i nā mea hou. E nānā i kāu pā salakeke. ʻO nā tōmato, kāloti, nā greens i loko... Ke hana ʻia nei ka noiʻi ʻana i nā pūhui kemika e hāʻawi iā lākou i ko lākou kala a hoʻolilo iā lākou i mea pono. Ua kapa ʻia kēia mau mea he phytochemicals . No ka laʻana, he antioxidant ikaika ka lycopene i loko o nā tōmato.
I ka wā e hiki mai ana, e kōkua pū ka noiʻi iā mākou e hoʻomaopopo i ke kumu e hoʻopilikia like ai ka huaora like i nā poʻe like ʻole. ʻO ia hoʻi, i ka wā e hiki mai ana, e hiki iā mākou ke hāʻawi i ka lāʻau lapaʻau huaora i hana kūikawā ʻia no kāu mau genes.
Leka Lawe-Home
- He mea nui nā huaora no nā hana a pau o ko kākou kino. Inā ʻaʻole lākou, ʻaʻole hiki iā kākou ke noho olakino.
- He kuleana ko kēlā me kēia wikamina. Kōkua ka wikamina C i ka pale ʻana i ke kino, kōkua ka wikamina B i ka ikehu a me ka ʻōnaehana nerve, a kōkua ka wikamina E i ka puʻuwai a me ka ʻili.
- ʻO ke ala maikaʻi loa e loaʻa ai nā huaora ma o ka ʻai kaulike . Nui lākou i nā huaʻai hou, nā mea kanu, nā palaoa, ka ʻiʻo, ka iʻa, a me nā huahana waiū.
- He mea nui ka waikawa Folic no ka wahine e hāpai ana i kahi keiki.
- Mai lawe i nā mea hoʻohui huaora ma kāu iho. E hōʻoia e kūkākūkā me kāu kauka a lawe iā lākou ma ke ʻano i kuhikuhi ʻia inā ʻōlelo ʻo ia. No ka mea, hiki i ka nui o ka huaora ke hōʻino i ke kino.
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