Iā wai ka nui o ka meaʻai?
I ko mākou ola a pau, ua nāwaliwali ka hemahema o ka kino. ʻAʻole kēia he mea kānalua. Pono mau keiki i nā keiki i nā huaʻai he hoʻokahi kilokani, no ka mea, ke ulu mau nei a me ka uluʻana. Akā, no ka liʻiliʻi o ke kaumaha o nā keiki, heʻuʻuku nā kiʻi. Ke hiki ke keiki i 10-11 mau makahiki, pono iā ia ka nui o nā hua hua i like me kona mau mākua.
Makemake nā wāhine i nā hua liʻiliʻi liʻiliʻi ma mua o nā kāne. ʻO kēia ke kumu o ka emiʻana o kā mākou mau kaikamāhine, a ua emi iki ka uluʻana o mākou i ka wā. I kėia manawa, pono i ko mäkou kino he 10-30% o nä huaʻalama i mea e hiki ai, a me ke keiki e hiki mai ana.
Me ka makahiki 10-20%, pono ke emiʻana o ka huaora, no ka mea, ke emi iho nei ka hākōkō i loko o ke kino. Akā uaʻoi aku ko lākouʻino. No laila, he nui nā kauka e hoʻohaʻahaʻaʻole i keʻano no nā kānaka i piha i 50 makahiki. A ua hoʻonuiʻia kekahi mau huapona. Eia kekahi laʻana, ka lāʻau olama. Ma hope o 50 mau makahiki,ʻoi aku kaʻinoʻoi aʻe i ka manaʻoihana. E hoʻomanaʻo i kēia mau huaʻona he kuleana no ke kāpili koko.
E nānā pono i nā huaʻai, i ka makahiki hea kahi e pono ai iā mākou.
Aia ma lalo o 35 makahiki
Ināʻoe e komo i loko o ka māhele o ka poʻe i hikiʻole i 35 mau makahiki, pono e ukuʻia i nā huaʻai:
- ʻO ka Vitamin E (tocopherol). He mea nui kēia huaʻai no nā wāhine a me nā kāne. Hāpai ia i ka hana maʻamau o spermatozoa i loko o nā kāne. Akā no nā wāhine, he mea pono no ka hāpaiʻana a me ke haliʻana o ka'ōpū i ka wā'ōpū. Eia kekahi,ʻo ka huaola E he antioxidant mana. Ua hōʻike nā haʻawina i nā lā a pau e lawe i kēia huahua mai nā huahana i ka nui pono, hiki iāʻoe ke hoʻemi i ka hōʻeha o ka maʻi kalapipiki maʻi e 25-30% a hoʻonui i ka hana o kaʻike i 36%. Eia kekahi, hiki i kēia huaʻahā ke hoʻemi i ka hopena o ka maʻi kanesa. Aia kaʻene Vitamona i loko o ka momona o ka mea kanu i ulu ai. Eia hou, hiki ke loaʻa iā ia i nā'ōpuʻu, nā lau ākea a me nā hua'ōmaʻa.
- ʻO ka Vitamin B9 (Sun, folacin, folic acid). He mea nui loa kēia huaʻai no ka'ōpiopio a me ka uluʻana o ka lolo o ke pēpē. Ināʻaʻole e lawa ka wahine hāpai a male lactating paha, e loaʻa i nā keiki i nā pilikia me ka'ōpiopio pūnaewele. No nā poʻe mākua, he mea nui kēia huama. Pono ka lapaʻau no ka hana maʻamau o nā'ōnaehana holoʻetoʻa,'ekuʻe a hematopoietic. Eʻike i kēia huaʻai i loko o nā lau o nā mea kanu uliuli. Loaʻa i 500 mau bahe o kekahi saladi i loko o ka hana maʻamau o B9. Loaʻaʻia ia i loko o ke broccoli, ka pīpaka, ka'ōnihi, nā'ōpuʻu, nā meaʻai (kahi vovyazhye a me ka pua puaʻa), ka nihi, nā legumes, ka lelo a me nā kīʻaha holoʻokoʻa.
- ʻO ka Vitamona B6 he huahuaʻaiʻekolu a pau, i hoʻohuiʻia e ka inoa hoʻokahi. He pāʻani nui lākou i ka hana o ka momona, nā haʻalulu a me nā protein. ʻO 80 mau mau hua Beta Beta wale no i kēlā lā i kēia lā ke hoʻemi i ka hōʻokiʻoleʻana o ka'ekepopo i ke koromona me 32%. No ka loaʻaʻana o ka pōmaikaʻi nui mai kēia huahua, pono ia eʻona i ka waiʻopaʻa folic. ʻO ka hapa nui o nā huaʻona B6 i loaʻa ma nāʻanoʻanoʻole, nā huahana a me ka ate. Mālamaʻia ka B6 maikaʻi mai kaʻiʻo, mai ka hanana moa. Mai kaʻai a me nā lemu, uaʻoi aku kaʻinoʻino o ka'ōpala, akā, ma loko o kēia mau huahana he nui. Ke hanaʻia ka wela, hāʻule. No laila,ʻoi aku ka maikaʻi o kaʻaiʻana i nā mea kanu momona a me nā hua, e like me ka maiʻa. Hiki i ka 100 g ka baʻa 400 μg o B6.
35-45 makahiki
I kėia makahiki, hiki ke höʻike mua i ka hawewe hohonu a me ke olakino. No laila, me ka hoʻohuiʻana i nā huaora i luna nei, he pono e lawe hou aʻoi aku:
- ʻO ka Vitamin A (retinol a me ka beta-carotene) he mea pono ia no kaʻike maikaʻi, ka mahele pūnaewele maʻamau, a me ka lauoho, kaʻili a me nā kui. ʻO ka hoʻohana mauʻana i kēia mau huaʻaina e alakaʻi i ka ho'ēmi o ka maʻi o ka maʻi o ka maʻi o ka maʻi, a me ka hoʻonuiʻana i ka hana o nā pūnaewele kūlohelohe. Eʻike i kēia huaʻai he mea hiki wale nō i nā huahana o nā holoholona holoholona: nā huahana, nā yolks, ka pata. ʻO kaʻoihanaʻoihana nui o kēia mau huaʻaina he meaʻino loa ia i ka olakino - hiki ke hoʻopauʻia ka hana o nā pūʻali makaʻuʻole a me nā'ōnaehana hoʻopunipuni. No laila, mai lawe i nā kumu he nui o ka huaʻai A. Beta-carotene, i kaʻokoʻa me ka peni, pono loa ia. Loaʻa i nā huaʻalani a me nā puamele, a me nā greens. No ka maikaʻi o ka peta-carotene, pono eʻaiʻia me ka momona: ka hua'alaniʻu, kaʻaila kawa a pēlā aku.
- ʻO ka Vitamin C (ascorbic acid). Ke ola nei mākou i ka mea nui. Hiki i ka epic acid acid ke hoʻonui i ke kiʻekiʻe o "cholesterol" i ke koko e 13%, a me ka "ʻino" i 17%. ʻO ka poʻe mai ka pauʻole o ka huaʻai C e hoʻonui i ka hopena o ka hahau. Akā inā hoʻohana mauʻoe i ka nui o nā mea, e hoʻonui i ka hanaʻana o nā'ōmole hana (no kēia, e ho'ēmi i ke kūkuluʻana o nā wrinkles). He maʻalahi ka loaʻa o ka Vitamin C. Loaʻa ia i loko o ke kīʻaha kīʻaha, ka pepaʻulaʻula, greens, citrus.
- ʻO ka Vitamin B12 (cobalamin) - hoʻonui i ka hopena o ka huaʻa C a kōkua iā ia e hoʻonui i ka pono. A hoʻomaikaʻi aku i ka meaʻo ia e komo ana i ka hoʻoponoponoʻana i nā protein, nā momona, nā haʻaka a me ke koko. ʻO ka poʻe nele i ka vtitamine B12 he hoʻomanaʻo maikaʻi a me ka nānā. ʻO kēia huahana wale nō i nā huahana o nā holoholona holoholona: iʻa,ʻiʻo, puaʻa a me ka ate. Inā mālamaʻoe i ka meaʻaiʻole, a laila ponoʻoe e lawe i kēia huaora no ka paleʻana i nā pilikia kino.
Kuʻuna ma mua o 45
- Ponoʻia ka Vitamin D - no ka hoʻonuiʻia o ke kaloka, ka mea e kōkua ai e hoʻoikaika i nā iwi. ʻO kaʻai pūʻana o ka huaʻaina D e hoʻoemi ana i ka hopena o ka maʻi āpau a me nā maʻi o ka maʻi. Mālamaʻia kēia huaʻai ma kaʻikeʻana i ka lā. No laila, he mea pono e noho ma ka lā i kēlā me kēia lā. I nā huahana, hiki ke loaʻa waleʻia i ka yolks a me ka iʻa iʻa.
- He mea nui ka Vitamin K no ka hoʻohui koko maʻamau o nā iwi a me nā niho. Hoʻopiliʻia i loko o ka'ōpū, akā,ʻoi aʻe kaʻino me ka makahiki. No laila, no ka hāʻawiʻana i ka lā maʻamau o ka lāʻauʻo K, ponoʻoe eʻai i nā meaʻai hou, ate a me nā mea hoʻoulu.
- ʻO ka Vitamin B3 (nicotinamide, niacin, PP) he mea mana. Me kona hemahema, ua ulu ka nawaliwali i ke kino. Hiki iāʻoe ke lawe i kēia huaʻai mai ka iʻa, nā mea laʻa, kaʻiʻo, ka palaoa a me ka palaoa.
He aha nāʻano huaʻai maikaʻi loa: mai nā huahana kūlohelohe aiʻole ka lāʻau lapaʻau? Ma hope o nā mea a pau o nā huahana,ʻoi aku ka paʻakikī o ka laweʻana i nā hua malo i kēia lā ma mua o kaʻoihana kūʻai. Akā i kēiaʻano, hiki i kekahi mau hua hoʻohālike o ka huaora ke loaʻa ka hopena kūpono me ke komoʻana i ka wā lōʻihi. A ma keʻano o ka meaʻai lāʻau huaʻai hiki ke hana i kahi loloa, kahi e hoʻopau ai i ka hoʻohanaʻana i nā huahana kūlohelohe.