Uaʻike nā mea a pau e pili ana i ke ola o ka lāʻau maʻamau i kēia lā, i kālaiʻia e nā kauka no mākou. Akā, me ka loli hou o ke ola a me ka meaʻai kanaka e paʻakikī loa i ka mālamaʻana i kēia kaulike maikaʻi. No ka loaʻaʻana o nā huaʻai i nā hopena kino nui loa,ʻo ka hemahema aʻoiʻole paha o lākou ka hopena i ke kino. Ma kou hoʻomaopopoʻana i kaʻike laulā e pili ana i nā huaola , hoʻonuiʻoe i kou mau kūlana o ka mālamaʻana i ke olakino ma kahi kiʻekiʻe kiʻekiʻe.
ʻO ka maʻamau maʻamau o nā kānaka i kēia lā: huaʻai C
Mahalo i ka huamaʻa C, ke kino e hoʻohui i ka'ōpū, e kākoʻo i ka'ōpio a me ka elasticity o kaʻili a me nā mea kino. Pono pono nā moku koko a me nā ligament, a he mau ka hana ia, no ka mea, ua hōʻokiʻia mai nā pilikia, nā toxins a me ke kūpilikiʻi. Ma muli o ka nele o kēia mau huaora, hōʻoleʻia ka uluʻana o kaʻiʻo. He 70 mg ka maʻamau.
Hiki ke loaʻa ikiʻia ka'āpana o ka waika me ka meaʻai, inā hoʻokomoʻia i loko o kaʻai o ka ulu, nā hua, ka bele, ka'ōniwi, ka kiwi.
ʻO nā maʻamau a me nā alumina o nā lā a pau: B huaʻai
ʻO kēia me nā hua B1 (pono no ka olakino o ke kikowaena pūnaewele, ka naʻau a me ka ate - 1.7 mg i kēlā lā), B2 (no ke kūkuluʻana i nā kiʻikuʻu hou - 2 mg), B3 (no ka digestion - 20 mg), B5 (no ka momona momona 5 mau ), B6 (no ka immunity a me ka CNS - 2 mg). ʻO kēia pūʻulu hoʻi,ʻo ka huaʻona B8 (no ke akepaʻa - 500 mg), B9 (no ke kūkuluʻiaʻana o nā molecule proteins - 400 μg), B12 (no ka momona o ka iwi - 3 μg).
Hiki ke loaʻa nā huaʻai B mai ka buckwheat, ka hū, nā nuts, ka pī, nā hua, ka ate, kaʻiʻo, ka moa, ka paʻakai, ka iʻa.
Ka hoʻohanaʻana i nā hua o ka lāʻauʻo'Amoa
ʻO kēia kekahi o nā waiwai nui loa o nā wāhine, no ka mea, heʻoluʻolu ke nānā aku kaʻili a maikaʻiʻole, hoʻonanea i ka hana maʻamau a mālama i ka ola kino. No ka mālama ponoʻoleʻana i ke kino o ka nele, ua lawa ka loaʻaʻana o ka 1 mg i kēlā lā i kēia lā.
ʻO ka Vitamin A, aiʻole ka retinol, hiki ke loaʻa me kaʻai mai ka hua manu yolks, kaʻaila, nā lehuale momona, ka hānai iʻa, a me nā huaʻalani a pau loa a me nā huaʻona - nā'āpana, kāloti, mango, paukena, a pēlā aku.
ʻO ka maʻamau o nā lālā o ka hui D
ʻO nā huaʻaola a pau o ka hui D e komo i ka metabolism o ka phosphorus a me ka calcium , e kōkua iā lākou eʻeli. He mea nui loa ia no ka ulu uluʻana, no ka mea, komo lākou i ka hanaʻana i ka pūpū. Eia kekahi, komo lākou i loko o nā'ōpū me ka thyroid. No ka olakino,ʻo ka 5 mau mau wale nō wale nō i ka lā.
Hiki iāʻoe ke loaʻa ka huamaʻa D mai ka iʻa iʻa, ka iʻa momona, ka waiūpī makamae, ka'ōpū iʻa. ʻO ka mea kupaianaha kēia, hiki i ko mākou kino ke synthesize i kēia mau huaʻami ma lalo o ka mana o ka lā. No laila,ʻo kahiʻokoʻa e lawe ai i nā lāʻau e lilo i solarium.
Nā lā maʻamau o ka lāʻau hua K
ʻO kēia huaʻapaʻa ka mea e hihia ana i ke koko, aʻo ka mea nui o ka hemahema, e kahe ana ka manawa i ka ihu. No ka olakino, pono ka makua kāne i 120 mg.
Loaʻaʻia ka Vitamin K ma nā meaʻai e like me nā nati, ka'ōnihi, ka kāpena, ka letus, a me ke ake.
ʻO nā lā maʻamau o ka lāʻauʻona E
Me ka huaʻole E,ʻaʻole i hoʻokomoʻia nā huamaʻa o nā hui'ē aʻe, aʻo ka mea'ē aʻe, pono e mālama i ke keiki o ke kino, no ka mea, he mea koʻikoʻi ia no nā mea a pau. ʻO ia ka mea nāna e kāohi i ka makeʻana o nā pūnaewele a hiki iāʻoe ke noho i ka'ōpio a me ke olakino. ʻO kahi 15 mg wale nō ia no ke olakino.
ʻO ka Vitamona E hiki ke loaʻa i kā lākou mau huahana e like me ka hua, nā hua, nā nati, nā'ōpuʻu i'ōpuʻu a me nāʻaila.
Nā lā maʻamau o ka lāʻauʻo H
He inoaʻelua kēia huaʻaona - biotin, a he kaulana loa i nā wāhine. Hoʻoikaika ka hoʻohanaʻana i ka lauoho a me nā kui, e māmā ai kaʻili a maikaʻi. Eia hou, pono no ke olakino o nā membrane mucous, ke pale i nāʻela a me nā comedones. He 50 μg wale nō.
Hiki iāʻoe ke loaʻa iā ia me ka meaʻai mai ka ate, ka waiū, nā nūni, ka mea hū, ka pī a me ka puaʻaʻala.
Ka papa o nā meaʻai maʻamau no nā wāhine:
Ka papa o ka lāʻau maʻamau no ka mea makua:
