He maha ngā pātai a tātou katoa mō ngā huaora. I roto i ēnei, ko
te huaora A he matūkai motuhake e tika ana mō ngā mahi nui o roto i tō tātou tinana. Kāore e taea e tō tātou tinana te whakaputa i a ia anō. Nō reira, me whiwhi tātou i a ia mai i te kai e kainga ana e tātou, mai i ngā tāpiringa rānei, ki te tika. Nō reira, i tēnei rā, me kōrero tātou mō tēnei huaora A i roto i ngā kupu māmā noa iho.
I mōhio koe e rua ngā momo huaora A?
Ae, e rua ngā momo matua o te huaora A i roto i ngā kai e kainga ana e tātou. He mea nui kia mōhio tātou ki ēnei momo e rua. He māmā noa iho, ko tētahi i ahu mai i ngā kai kararehe, ko tētahi i ahu mai i ngā kai tipu.
| Momo Huaora A | Ngā pūtake me te āhua o ngā whiwhinga |
|---|
| Huaora A kua oti te hanga | I ahu mai i ngā kai kararehe . Hei tauira, te ate, ngā hua manu, ngā ika, me ngā hua miraka. Ko te mea pai rawa atu, ka taea e te tinana te uru atu ina kainga, ā, he ngāwari hoki te nakunaku me te mimiti. |
| Pūwaiora A (pērā i te beta-carotene) | Ka riro mai tēnei i ngā kai tipu . Hei tauira, te kāreti, te tōmato, te kūmara, te papaya, te māngo, me ngā huawhenua rau matomato. Kia kainga ēnei, ka hurihia e ō tātou tinana hei huaora A. |
Ka taea te tango i ngā momo e rua hei tāpiringa, engari kua whakaatuhia e ngā rangahau ko
te huaora A mai i ngā kai māori te mea pai rawa atu ka mimitihia e te tinana .
He aha te hiranga o te huaora A mō ō tātou tinana?
He maha ngā huarahi e āwhina ai te Huaora A i tō tātou tinana kia ora tonu. Me titiro tātou ki ēnā mea.
- Hei whakapakari i te pūnaha ārai mate : He rite te pūnaha ārai mate o tō tātou tinana ki tētahi ope taua e tiaki ana i a tātou mai i ngā mate . Ka āwhina te Huaora A i ngā pūtau o tēnei ope taua ki te kōrero tahi me te whawhai ki ngā iroriki .
- Hauora whānau: He mahi nui tā te Huaora A ki te whānautanga hauora me te whakaiti i te kore tamariki. He mea nui anō hoki kia āraihia ngā hapa whānau o te tamaiti i te wā e hapu ana .
- Mō te hauora o te kiri: Mena he maroke, he pakipaki, he mākūkū rānei tō kiri i ētahi wā, tera pea nā te kore o te huaora A. He mea nui te huaora A mō te kiri hauora, kanapa.
- Mō te tipu hauora o ngā tamariki: Ki te kore e nui te huaora A e whiwhihia ana e ngā tamariki nohinohi, tērā pea kāore e tika te tipu me te whanaketanga o ō rātou tinana.
Te Kore o te Huaora A me ōna Tohu
Pērā i ngā whenua whakawhanake, kāore i te tino kitea te korenga o te huaora A i tō tātou whenua, nā te mea he kai taurite te nuinga o te tangata. Heoi, ka puta pea tēnei āhuatanga i ētahi wā.
Ko te tohu matua, me te tohu tuatahi e kitea ana o te korenga o te huaora A, ko te tirohanga pōrearea (he uaua ki ngā kanohi te urutau ki te pōuri) . I roto i te reo hauora, ko te ingoa o tēnei mate ko te `(Xerophthalmia)`.
Ki te haere tonu tēnei, ka piki ake te mōrearea o ngā mate pūkahukahu pērā i te niumōnia, te mate korere, me ngā mate pāwera pērā i te rewharewha. Ka arahi pea hoki tēnei ki te anemia.
Ko ēhea kai kei roto te nui rawa o te huaora A?
He waimarie, he ngāwari noa iho te kimi i ngā kai e whai kiko ana i te huaora A i roto i tō tātou taiao. Ko te huarahi pai ki te whakatutuki i ō hiahia o ia rā ko te kai.
| Momo kai | Whakaahuatanga |
|---|
| Ate | He kai tēnei he nui rawa te huaora A. Heoi, nā te mea he nui te huaora A me te cholesterol i roto, kāore i te tūtohutia kia kai i ngā kai e neke atu i te kotahi i te wiki. |
| Ika | He nui te huaora A i roto i ngā ika hinuhinu pērā i te hāmana me te hereni. |
| Miraka me ngā hua miraka | He puna pai te miraka, te tīhi, me te miraka kawa. |
| Ngā hua/huawhenua karaka me te kōwhai | He nui te beta-carotene i roto i te kāreti, te kūmara, te paukena, te papaya, te māngo, me te pīnati. |
| Ngā huawhenua matomato pouri | He puna pai rawa ngā kākano matomato pēnei i te pīnihi, te kāreti, me te kāreti. |
| Ngā hua manu | He puna pai mō te huaora A, he ngāwari ki te tāpiri atu ki tāu kai o ia rā. |
He pai te tango i ngā tāpiringa huaora A?
Anei tētahi mea tino nui. I te toharite, e 700 ki te 900 maikirokaramu (mcg) te huaora A e hiahiatia ana e te pakeke hauora i ia rā. Ka taea e tātou te whiwhi i tēnei nui mai i tētahi kai taurite.
Nō reira, kaua rawa e tango i ngā pire huaora A, i ētahi atu tāpiringa rānei, me te kore he tohutohu a tō tākuta.
Heoi, ko te hunga whai mate hauora, me whiwhi pea i ngā tāpiringa huaora A. Hei tauira, ko te hunga whai mate nakunaku pēnei i te cystic fibrosis me te mate a Crohn, me whiwhi pea i ēnei tāpiringa i runga i te tohutohu a te taote nā te mea he uaua ki a rātou te mimiti i ngā matūkai mai i te kai. Ka whakamahia hoki e ētahi tāngata te huaora A hei rongoā mō te hakihaki, engari kāore anō kia kitea he taunakitanga mārama mō tōna whai huatanga.
He mea kino te nui rawa o te huaora A e kainga ana? (Te paitini o te huaora A)
Āe, tino.Pērā i ngā mea katoa, ka kino pea te nui rawa o te huaora A ki te tinana, ā, ka mate pea. Ka kiia tēnei mate ko te '(Hypervitaminosis A).' Ko te huaora A (Preformed Vitamin A) e ahu mai ana i ngā kai me ngā tāpiringa kararehe, he mea morearea mēnā ka nui rawa te kai.
Ngā Tohu o te Paitini Huaora A:
- Te ānini nui
- Te tirohanga pōuri
- Whakapairuaki me te ruaki
- Pōuriuri
- Mamae uaua
- Kiri maroke, pakarukaru, me te mākūkū
- Te kino o te ate
- Mamae wheua
He whakatūpato motuhake mō ngā whaea hāpu: Ka nui rawa te huaora A i te wā e hāpu ana ka pā he mate whānau kino ki ngā kanohi, ki te ngākau, ki ngā pukahukahu, me te angaanga o te pēpi. Nō reira, kaua e tango i ngā tāpiringa huaora i te wā e hāpu ana, me te wā e whāngai ana i te u, me te kore whakaaetanga a tō tākuta.
Heoi, ahakoa te nui o te Provitamin A (beta-carotene) e whiwhi ana koe mai i ngā kai tipu (pēnei i te kāreti me te kūmara), e kore e pāngia e te paitini nui. Heoi, ki te nui rawa te kai, ka huri tō kiri ki te kōwhai-karaka. Ka kiia tēnei ko te "Carotenemia". Ehara i te mea morearea, ā, ina whakaitihia e koe te kai i ngā kai he nui te beta-carotene, ka hoki tō kiri ki te āhua noa i roto i ētahi rā.
Karere Tangohia ki te Kāinga
- He matūkai nui te Huaora A mō ō tātou tirohanga, te hauora o te kiri, me te ārai mate.
- Ko te huarahi pai rawa atu, ko te huarahi haumaru hoki ko te tiki huaora A mai i ngā kai māori (kāreti, kūmara, huawhenua matomato, hua manu, miraka).
- Kaua rawa e whakamahi i ngā tāpiringa huaora A me te kore he tohutohu hauora .
- He tino morearea te nui rawa o te huaora A i roto i te tinana (ina koa mō ngā whaea hapū).
- Mena he āwangawanga āu mō tō kai, mō ētahi atu tohu rānei, me kōrero koe ki tō tākuta .
Huaora A, Huaora A, Retinoid, Tirohanga Kanohi, Hauora Kiri, Kai Totika, Kore Huaora, Beta-Carotene, Kai Hauora
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