Pehea nui, a iloko ona i kakauia na nā wikamina loa nui no e hoʻonele.

Ua aneane ua ike no ia pūnāwai - ka noho pilikia loa au i loko o hua'ōlelo o ka "holomua" aoao naehana maʻi o nāʻano likeʻole. No keia manawa o ka makahiki wehewehe aku e ka nui emi ma ka hoʻonele, ka hoʻopiʻi i ka wikamina a me ka mea pōhaku deficiency. Mau konohiki i ke hoʻololi e hoʻopale meaola ku e hiki infiltration o okoa pathogenic koʻohune. No laila, i nā wikamina e hooikaika i ka'ōnaehana paleʻea'ōnaehana E e lawe ole, e hopu i ka occasional luawai maʻiʻaʻai?

Good nā wikamina no e hoʻonele i loaʻa i loko o hawaiian hua a me ka lau, e like me nā huahana, he hapa o ka i nā mahuaola e pono ai no kou'ōnaehana paleʻea kahua. E like me ka rula, ia hale kūʻai he nui koho o kekahi huahana, akā, ma ka hapanui o na hihia ka mea, aia no iloko olaila nitrates, make a me nā waiwai i hiki e nā palapala i ke ola.

Nā wikamina no e hoʻonele i ka pūnāwai ua? Aeiiaiaoaony e lawe aku i ka holopapa. Ke Kula Kaiapuni 'wikamina pono a pau o kēia manawa hiki ke kuai i loko o nā hale kūʻai lāʻau lapaʻau. Ua Ua manaoio ia wikamina B eiiieaena loa maikaʻi hiki ke Makuakane me ka hana ana o ka'ōnaehana paleʻea kahua e hooikaika ana. Ua mea no hoi he mea kökua ka maikaʻi i loko o keia mau mea, ia mea retinol (wikamina A), wikamina C a me E.

Nā wikamina no e hoʻonele mai ka hui B pono e paha i ka pono ikehu, a ua koi 'ia no ka pahee functioning o nā mea a pau kino nenoai. All biochemical keʻano o ka hanaʻana o ke kumumanao hiki ole ke hana me ke komo 'ana o kēia mau nā wikamina. Ka hapa nui o na nā wikamina i loko o kēia hui e haawi i ke kia-operative ke ola au, e like me ka wā o ka stressful ano o ke kulana. Ka mea kōkua i ke kino o ka hana ana i ka hoihoi, tuning ia i kekahi ala. Waiwai o nā wikamina mea i kaupalena 'ia kā lākou komo i loko o pūnao, akā, i hoʻonui i ka'ōnaehana paleʻea'ōnaehana ka hana, e ku imua o na haole koʻohune. Hoʻokō i aiiay oihana, ka mea i hoʻonui i ka luku ana o microbes mea i komo i ke kino ma nā naehana'āpana, a ano e ae paha. Nā wikamina no e hoʻonele i keia pae e hookomoia ma ka nui dala ma ka hua pisetakia, legumes, i ka berena a me ka waiu ka ai a me ka hua. Ai kēia mauʻai, e kōkua i ka hoʻonāwaliwaliʻia'ōnaehana paleʻea kahua e hoihoi.

Wikamina C a ascorbicʻakika, kekahi mai ka wa kamalii askorbinka ike, ua ike i kekahi o ka loa ka hoʻokō mea e kōkua kaua germs ma ke kelepona hele kiʻekiʻe. A nui ka nui o keia wikamina loaʻa ma ka citrus hua (ma ka lemona, alani, grapefruit), a me kona i ka hailona o ka hihiu ala, i kekahi ano i keia ano o ka cabbage, greens a me ka eleele currants.

Wikamina E mea ma ka laina me na luna, ma ka mea o ka nui i ke kino. Ua kōkua ai i nā ka? Iecaianoaaiiie o kekahi nā mea'aʻaʻa, hikiʻole i ka anal o nā mea hoʻomaʻi a me ka hoolako i ke kiekie o ka hoomalu ana o ka meaola, mai kekahiʻano o ka maʻi. Kēia antioxidant kaua noa radicals, i nāʻano pākīkē liilii nā lātomaʻino wale i kumuʻiʻo nā lātoma o ke kino, i laila ana oo hoi. I ka lani kiekie loa maʻiʻo o keia wikamina malama ma ka soybean aila, hahai pua nānālā aila, walnut, a no laila, ma luna o. Na kela la i keia uku no na kamalii - 5 mg a me 10 mg - no i kanaka makua, he uuku oi ua koi 'ia no ka hapai wahine.

Wikamina A a retinol a me ka wikamina E komo i loko o ke kahua o aiiay nā mea'aʻaʻa. Huʻi deficiency o keia waiwai hiki aku i kokololio poe oo hoi o ka meaola. Heʻano loa Anati-oxidant waiwai. Kēia mea i loaʻa i loko o hua a me nā lau o lenalena,ʻulaʻula a me ka uliuli, e like me ia ma ka likeʻole ma o ka hua a me ka lau nahele.

No laila, i ka maʻiʻaʻai ua haʻaleleʻoe mai, ka mea, ua? Aeiiaiaoaony e lawe ole wale ka poe nā wikamina i i ua helu 'ia ma' aneʻi, akā, he luna, ma ka i 'ole ma laila e like me ka mea ma luna o nā wikamina a me na waiwai e like nui no ka pono ola o ke kanaka.