Pono ke kino o nā momona no ka momona o ka momona me nā maʻi like ʻole, ʻoi aku hoʻi me ka maʻi maʻi maʻi maʻi. Hōʻike ʻia kēia maʻi e nā metabolic disorders, ka mea e alakaʻi ai i ka lawa ʻole o nā aʻalolo a me nā kiko me nā mea kanu. ʻO ia ke kumu me ka maʻi maʻi maʻi maʻi, pono ia e kāohi i kēlā me kēia lā i nā waihona momona o nā lā i mea e pale ai i ko lākou hemahema.
- ʻO ia kahi mau mea o ka membrane pūnaewele.
- Hoʻopili i loko o nā mea o loko a me ka momona subcutaneous.
- Hoʻopau i ka mōpihi.
- Hoʻopilikia nui nā mea ma ka ate.
- Lele loa ka nele, ʻoiai lākou e nīnohi mālie ana.
- Ke alakaʻi nei ka overdose i nā hopena koʻikoʻi.
Nui nā hana e hana ai i ka momona o ka momona o ka momona o ke kino o ke kanaka. ʻO kā lākou hana koʻikoʻi e kākoʻo i nā membrane cell. Me ke kōkua o kēia mau mea, ua hōʻemi ʻia ka hakakā ʻana o nā palaʻaiʻai a mālama ʻia ke kino i nā ʻalopili manuahi.
ʻO nā waiwai waiwai nui o nā momona-soluble
ʻO nā waihona momona i hoʻoheheʻe ʻia nā huaora A, D, E a me K.
Hoʻohana maikaʻi nā mea āpau i ke ʻano o ka ʻili, ka lauoho, a me ke kui, a me ke kōkua ʻana i ka ʻōpio. Eia kekahi, ʻo nā mea momona a pau i loaʻa nā mea ʻokoʻa a me nā hiʻohiʻona.
ʻĀpana A (retinol a me ka carotene)
ʻO Retinol i ke ʻano o nā esters kekahi mea waiwai o nā huahana holoholona. ʻO ka hui pū kekahi o nā mea kanu a me nā hua e pili ana i nā carotenoids, ka mea i loko o ka ʻawaʻawa liʻiliʻi e lilo i huaʻala A. ʻO nā carotenoids ikaika loa ka lycopene a me ka beta-carotene. Kui kēia mau mea olaola i loko o ke akea i loko o nā helu he nui, ka mea e ʻae ʻole ia e hoʻohui hou i kā lākou mau mālama i nā lā he nui.
- Kūkulu i ka ulu o ka huila.
- Hoʻomaikaʻi i ka kiko epithelial.
- E hoʻoikaika i ka hana ʻike.
- E mālama i ka ʻōpio.
- Hoʻoikaika kolamu.
- Hoʻokumu i kahi kino ʻōpio.
- Pono i ke kelala thyroid.
Nā kumuwaiwai He ʻona
- lei leek (4.2 mg);
- loko o ke kai kai ʻai (2.5 mg);
- keokeo (2.4 mg);
- broccoli (0.39 mg);
- kāloti (0.3 mg);
- Seaweed (0.2 mg).
- puaʻa, pipi a me nā moa moa (mai ka 3.5 a 12 mg);
- iʻa (1.2 mg);
- huaʻala (0.4 mg);
- ka pāpaʻa feta (0.4 mg);
- wai momona (0.3 mg).
Hoʻonui ka pono o kēia huila me ka hoʻoikaika kino kino, i loko o kahi manawa e hopohopo nui ai ke aʻalolo, i ka wā hāpai a me nā maʻi maʻi.
ʻĀpana D (Kalepina)
Hoʻokomo ʻia i nā meaʻai holoholona. Hoʻokomo kēia mea ola i ke kino ʻaʻole wale me ka meaʻai, akā i ka manawa i hōʻike ʻia ai i nā hihi ultraviolet ma luna o ka ʻili. Pono ka hoʻonui ʻana o kēia huaora i ka wā hāpai, me ka menopause, ka ʻike pohō i ka lā a me ka ʻōpio. No ka laweʻana i ka pūpū, nā mea momona a me nā momona.
- Kāohi i nā wāwae.
- Hoʻopili i nā calcium a me ka phosphorus i nā iwi.
- Mālama i ka loaʻa ʻana o ka phosphorus a me nā paʻakai ma loko o nā wahie.
- Hoʻonui i nā iwi iwi i loko o ke kino.
Hoʻomaopopo ʻia e lawe i ka vitamina D no ka pale ʻana a komo i loko o nā meaʻai ʻai i kēlā me kēia lā i waiwai ʻoe i kēia mea.
Pono e hoʻomaopopo ʻia he mea make ka nui o kēia pūhū, no laila, ʻaʻole iʻoi aku i nā dosis i ʻōlelo ʻia, ʻokoʻa nā ʻano āpau o nā makahiki āpau.
Nā kumuwaiwai Vitamin D
- moana bass, salmon (0.23 mg);
- hua moa (0, 22 mg);
- akeʻa (0,04 mg);
- pata (0.02 mg);
- wai momona (0.02 mg);
- kaʻaila (0.01 mg).
ʻĀpana E (tocopherol)
Ua hoʻokaʻawale ʻia ka hana o ka biological o ka huaʻamā E i nā mea waiola a me nā mea antioxidant. Mālama kēia pūlehu meaola i ka make cell me ka hoʻoneʻe ʻana i nā poli lipid mai ke kino, a hiki nō iā ia ke hana i nā membran koi e hana pū me ka ʻole. Pale lākou i ka hoʻomohala ʻana o nā ʻoli koko koko i loko o ke kahawai koko. ʻO ka waiwai nui o ka tocopherol e hoʻonui i nā waiwai o ka hōʻiliʻiliʻana o nā momona-momona kala i loko o ke kino, i mea kūpono maoli no ka vitamin A.
Ma waho o ka vitamin E, ka synthe a ATP a me ka hana maʻamau o nā aila o adrenal, nā kūlohelohe, ka kelepaʻi thyroid a me nā glandula pituitary. Lawe kēia mea hoʻokūkū i ka metabolism protein, pono pono no ka hoʻokumu ʻana o ke aʻalukū a me ke ʻano o ka hana maʻamau. Mahalo i kēia huaora, e hoʻomaikaʻi ʻia nā hana o ka ʻōpiopio, a lōʻihi ka ola. Hāʻawi ia i ka papa maʻamau o ka hapai a he mea pono ia i ʻole ke kūkulu ke keiki i ka pathology ma ka utero.
Nā kumuwaiwai o ka huaora E
Ka holoholona holoholona:
- loko o ke kai (5 mg);
- hāiho (2.2 mg).
Pūnaewele kanu:
- mau huaʻai (6 i ka 24.6 mg);
- Nā hua kanu melemele (5.7 mg);
- apricots maloʻo (5.5 mg);
- kai loko o kai (5 mg);
- rosehip (3.8 mg);
- palaoa (3.2 mg);
- kahi kiki (2.5 mg);
- sorrel (2 mg);
- prunes (1.8 mg);
- oatmeal, palaoa ʻōpala (1.7 mg).
Vitamin K (menadione)
ʻO ka Vitamin K i ke kino ke kuleana no ka hoʻopuni koko, kākoʻo kākoʻo o ke koko, a me ka hana ʻana o nā iwi. Inā ʻaʻole hiki i kēia mau mana, ʻaʻole hiki ke mālama pono ʻia ka hana maʻamau. Pono ka ulu ʻana o kēia pūlea mea i ke kūlohelohe a i ʻole a i waho paha, i ka wā hoʻomākaukau no ka hana ʻana me ka hemophilia.
ʻO ka Vitamin K ke kuleana no nā ʻōnaehana o ka hoʻoliʻi o ka calcium. No ia mea he mea pono e hōʻoia i nā hana kūlohelohe ma ke kahua o nā panui o nā kikowaena a me nā kino.
Nā kumuwaiwai o Vitamin K
- ʻai (32.7 mg);
- hua moa huaʻai (17.5 mg);
- waiū (5.8 mg).
- kahi kiki (48.2 mg);
- huika (17.3 mg);
- aniani (16.6 mg);
- broccoli (10.1 mg);
- kāpeti keʻokeʻo (0.76 mg);
- kukama (0.16 mg);
- kāloti (0.13 mg);
- Apela (0,02 mg);
- keokeo (0,01 mg);
- nā maiʻa (0,05 mg).
Nā momona momona Soluble: Papa
| Tagu inoa | I kēlā me kēia lā | Nā kumuwaiwai nui |
| Palapala A | 90 mg | kālala puaʻa, kāobala, ʻeleva kai, ke kāleka, ka ʻeka, ka iʻa, ka pata |
| Waiʻala D | No nā keiki 200-400 IU, no nā wahine a me nā kāne - 400-1200 IU. | iʻa iʻa kai, moa huaʻai, ate, pata |
| Huaora E | 140-210 IU | iʻa kai, squid, ʻōpala melemele, palaoa, rosehip |
| Waiora K | 30-50 mg | ka ʻai, ka hua moa, ka waiū, ka spinach, huaka, ke aniani, ka maiʻa |
