Ke hele ʻoe i kahi hale kūʻai lāʻau lapaʻau, a i ʻole e kamaʻilio me ke kauka, a i ʻole e heluhelu i kahi ʻatikala e pili ana i ka meaʻai, ua lohe paha ʻoe i nā huaʻōlelo "Vitamins" a me "Supplements" pākahi, ʻeā? I kekahi manawa ke lohe ʻoe i kēia mau huaʻōlelo, manaʻo ʻoe, "He aha ke ʻano o kēia?" Antioxidant, RDA,
momona -Soluble, Water-Soluble... Nui nā huaʻōlelo e like me kēia. No laila i kēia lā ua manaʻo mākou, e lawe i kēia mau huaʻōlelo i lohe pinepine ʻia a wehewehe iā ʻoe i ko lākou manaʻo maʻalahi. Ua like kēia me kahi puke wehewehe ʻōlelo liʻiliʻi.
He aha nā huaora a me nā minelala ma ke ʻano nui?
E hoʻomaka kākou me ʻelua mau huaʻōlelo a kākou e lohe pinepine ai.
- Nā Wikamina: I ka ʻōlelo maʻalahi, he mau meaola kūlohelohe kēia i loaʻa i nā mea kanu a me nā holoholona e pono ai no ka ulu ʻana o ko mākou kino, ka ikehu, a me ka hana a nā aʻalolo. ʻElua ʻano wikamina e kōkua i ka mālama ʻana i ko mākou olakino. ʻO nā wikamina momona-hoʻoheheʻe ʻia a me nā wikamina wai-hoʻoheheʻe ʻia. E kamaʻilio mākou e pili ana iā lākou ma hope iki.
- Nā minelala : ʻO kēia nā meaʻai i loaʻa i ka lepo a i ʻole ka wai a omo ʻia e nā mea kanu a me nā holoholona. ʻO kēia mau minelala nā ʻāpana nui o ko kākou mau niho a me nā iwi. Kōkua pū lākou i ke kūkulu ʻana i nā pūnaewele a hana pono i nā impulses nerve. ʻO ka calcium a me ka magnesium nā laʻana maikaʻi o kēia.
- Nā Meaʻai Maʻamau: ʻO kēia ka inoa maʻamau no nā huaora a me nā minelala. Ua kapa ʻia lākou he "micro" no ka mea pono ko mākou kino iā lākou i nā liʻiliʻi loa. ʻOiai he liʻiliʻi ko lākou nui, he mea nui lākou no ka hana pono ʻana o nā "macronutrients" e pono ai ko mākou kino i nā nui he nui, e like me nā momona , nā protein, a me nā kalapona.
He aha ka ʻokoʻa ma waena o nā wikamina "Fat-Soluble" a me "Water-Soluble"?
He mea nui loa kēia no ka mea, ʻo ke ʻano o ka lawe ʻana i ka huaora a me nā hopena e hiki ke loaʻa, ua hoʻoholo ʻia e ke ʻano. E ʻike maopopo kākou i ka ʻokoʻa ma waena o nā mea ʻelua.
| ʻAno | Nā Wikamina Hoʻoheheʻe ʻia i ka Momona | Nā Wikamina Hoʻoheheʻe Wai |
|---|
| Nā ʻano | Nā wikamina A, D, E, a me K | ʻO ka wikamina C a me nā wikamina B (e.g. waikawa folic, B6, B12) |
| Ka mālama ʻana i loko o ke kino | ʻAe. Mālama ʻia ia i loko o ke akepaʻa a me nā ʻiʻo momona a hoʻohana ʻia i ka wā e pono ai. | ʻAʻole. Lawe ke kino i ka nui e pono ai a hoʻokuʻu i ke koena i loko o ka mimi. |
| Ka pilikia o ka lāʻau make (Toxicity) | Inā ʻoe e lawe ma mua o ka nui i ʻōlelo ʻia, hiki iā ia ke hōʻiliʻili i loko o ke kino a lilo i mea ʻawahia. Hiki i kēia ke hana i nā kūlana koʻikoʻi e like me ka nausea, ka luaʻi ʻana, a me ka hōʻino ʻana o ke akepaʻa. | He haʻahaʻa loa ka pilikia o ka lāʻau make no ka mea ua hoʻopau ʻia ke keu mai ke kino. |
| Ka pilikia o ka hemahema | He lōʻihi ka manawa e hiki mai ai kahi hemahema no ka mea ua mālama ʻia i loko o ke kino. | Ma muli o ka mālama ʻole ʻia i loko o ke kino, hiki koke mai nā hemahema inā ʻaʻole i loaʻa ma o ka ʻai o kēlā me kēia lā. |
ʻO ka mea nui loa , ʻaʻole loa e lawe i kekahi mau huaora, ʻoiai nā huaora momona-soluble, ma nā nui he nui me ka ʻole o ke kūkākūkā ʻana me ke kauka. Inā manaʻo ʻoe he lāʻau make, e kelepona koke aku i kāu kauka. I kahi pilikia, hiki iā ʻoe ke kelepona i ke Kikowaena ʻIke Lahui no nā Lāʻau Make ma ka Halemai Lahui ʻo Colombo.
Nā Mea Pale o ko Mākou Kino: E aʻo e pili ana i nā Antioxidants a me nā Free Radicals
Ua lohe ʻia kēia mau huaʻōlelo ʻelua ma nā wahi a pau i kēia manawa. ʻO ka moʻolelo maʻalahi ma hope o kēia penei.
- Nā Radicals Manuahi: E noʻonoʻo i kēia mau mea he mau ʻāpana liʻiliʻi kolohe a paʻa ʻole i loko o ko mākou kino. ʻOiai ʻaʻohe o lākou electron, hoʻāʻo lākou e 'ʻaihue' i nā electrons mai nā molekala ʻē aʻe e lilo i paʻa. Kāhea mākou i kēia kaʻina hana he oxidation . Hiki i kēia oxidation ke hōʻino i kā mākou mau cell. Ua like ia me ka hao e popo ana.
- Nā Antioxidants: ʻO kēia nā meʻe o ka moʻolelo. ʻO ka mea a kēia mau antioxidants e hana ai, ʻo ia ka hāʻawi ʻana i kēlā mau radical manuahi hoʻonāukiuki i kahi electron ponoʻī, e hoʻopaʻa ana iā lākou. ʻO ia hoʻi, ke kāohi nei lākou iā lākou mai ka hōʻino ʻana i nā cell. Nā huaora A, C, E a me beta-caroteneHe mau antioxidants ikaika lākou.
- Nā Phytochemicals: He mau hui kēia i loaʻa i nā huaʻai, nā mea kanu, a me nā mea kanu ʻē aʻe i loaʻa nā pono olakino. Hana pinepine lākou ma ke ʻano he antioxidants. ʻO nā laʻana e komo pū me ka lycopene i loko o nā tōmato a me ka resveratrol i loko o nā hua waina.
Nā mea hoʻohui a me nā huaʻōlelo pili
ʻŌlelo pinepine mākou, "E lawe i kahi mea hoʻopihapiha." E nānā kākou i nā huaʻōlelo e pili ana i kēlā.
- Nā Mea Hoʻohui: I ka ʻōlelo maʻalahi, ʻo nā mea hoʻohui nā mea a mākou e lawe ai mai waho e hoʻopiha ai i ka nele o nā meaʻai i kā mākou ʻai o kēlā me kēia lā. Hiki i kēia ke lilo i mau huaora, nā minelala, nā mea kanu , a i ʻole nā mea ʻē aʻe. ʻO ka mea nui, ʻaʻole nā mea hoʻohui he pani no ka ʻai kaulike, akā he mea hoʻohui wale nō.
- Nā ʻAkika Amino : ʻO kēia nā poloka kūkulu o nā protein. Pono ko mākou kino i 21 mau ʻakika amino like ʻole e hana pono ai. Hana ʻia kekahi o lākou i loko o ke kino. Akā, pono e loaʻa kekahi mau ʻakika amino koʻikoʻi mai ka meaʻai.
- Nā Botanicals / Lau nahele: He mau mea ʻelua i loaʻa mai nā mea kanu a hoʻohana ʻia ma ke ʻano he mau mea hoʻohui no nā kumu olakino.
- Hoʻoikaika: ʻO kēia ka inoa i hāʻawi ʻia i ke kaʻina hana o ka hoʻohui ʻana i nā huaora a me nā minelala i kahi meaʻai a mea inu paha e hoʻonui i kona waiwai ponoʻī. No ka laʻana, ua 'hoʻoikaika ʻia' nā ʻeke waiū ma ka hoʻohui ʻana i nā huaora A a me D.
- Multivitamin : Inā loaʻa i loko o kahi pila, syrup, a i ʻole kekahi ʻano ʻē aʻe he ʻoi aku ma mua o hoʻokahi huaora, kapa mākou ia he multivitamin.
Nā Vitamina Prenatal no nā Mākuahine Hāpai
He ʻāpana koʻikoʻi loa kēia. ʻO
nā huaora prenatal kahi ʻano multivitamin i hana kūikawā ʻia e hāʻawi i ka makuahine hāpai me nā micronutrients e pono ai. Loaʻa iā lākou ka nui o
ka folic acid, ka hao, a me
ka calcium ma mua o ka multivitamin maʻamau. He mea nui loa ia e lawe i kēia mau mea e like me ka ʻōlelo a kāu kauka.
He aha ke ʻano o kēia mau mea ma ka lepili?
Ke kiʻi ʻoe i kahi ʻōmole o nā mea hoʻohui a i ʻole kahi ʻeke meaʻai, pono e ʻike e pili ana i kēia mau huaʻōlelo ʻelua ma luna.
- Ka ʻAi i Manaʻo ʻia i kēlā me kēia lā (RDA):ʻO kēia ka nui o nā meaola e pono ai ka hapa nui o ka poʻe olakino i kēlā me kēia lā e pale aku ai i nā maʻi. ʻOkoʻa kēia ma muli o ka makahiki a me ke kāne. No ka laʻana, hiki i ka RDA no ka wikamina C ke piʻi mai 15 a 120 milligrams i kēlā me kēia lā.
- Ka Waiwai i kēlā me kēia lā (%DV): Loaʻa kēia ma nā lepili meaʻai a mea inu paha. Hōʻike ia iā ʻoe i ka nui o ka ʻAi ʻAi i Manaʻo ʻia i kēlā me kēia lā (RDA) āu e loaʻa ai mai hoʻokahi lawelawe ʻana o kēlā meaʻai. No ka laʻana, inā he 30% DV ka meaʻai no ka calcium, ʻo ia hoʻi, loaʻa iā ʻoe he 30% o kāu mau pono calcium i kēlā me kēia lā i hoʻokahi lawelawe ʻana.
- Megadose : ʻO kēia ka huaʻōlelo i hoʻohana ʻia e wehewehe i nā mea hoʻopihapiha e hāʻawi ana ma mua o 100% o ka nui o nā huaora a me nā minelala i ʻōlelo ʻia i kēlā me kēia lā. Eia hou, ʻo ka lawe ʻana i ia mau dosis kiʻekiʻe me ka ʻole o ke aʻo lapaʻau hiki ke lilo i mea weliweli loa.
Leka Lawe-Home
- He mea nui nā wikamina a me nā minelala no ko kākou olakino. Akā, ʻo ka mea nui loa, ʻo ke kaulike . ʻAʻole maikaʻi ka nui a me ka liʻiliʻi.
- Ua mālama ʻia nā wikamina momona-hoʻoheheʻe ʻia (A, D, E, K) i loko o ke kino a hiki ke lilo i mea ʻawahia inā lawe ʻia keu. ʻOi aku ka haʻahaʻa o ka pilikia o nā wikamina wai-hoʻoheheʻe ʻia (C, B).
- He 'mea hoʻohui' nā mea hoʻohui i kahi papaʻai maikaʻi, ʻaʻole he 'pani'.
- ʻO ka mea nui loa: E hōʻalo i ka lawe ʻana i nā huaora a i ʻole nā mea hoʻopihapiha, ʻoiai nā megadoses, me ka ʻole o ke kamaʻilio ʻana me kāu kauka.
- E heluhelu i ka lepili o kekahi meaʻai a mea hoʻohui paha āu e lawe ai a e hoʻomaopopo i ka mea i loko (RDA, %DV).
Nā Wikamina, Nā Mea Hoʻohui, Meaʻai, RDA, Nā Antioxidants, Nā Minerala, Sri Lanka
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