Uaʻike pololeiʻia nā'enepe a ua hoʻohālikelikeʻia ko mākou mau maʻi me ka lawaʻole o kekahi mau huaora a me nā minela. He mea kūponoʻole kēia, akā, ua maʻalahi ko mākou kino no ka nele i kahi milligram o nā mea pono a hāʻawiʻia nā hōʻailona paʻa e pili ana i kā lākou hoʻopiha. I ka nui o nā hihia, hiki iāʻoe ke hana me ka hoʻohanaʻoleʻia o nā huahana o kaʻoihana pharmacological a me ka paniʻana i nā papa me nā huahana maʻamau.
E nānā i ka huhū nui a me ka hakakā? He hao kou, eʻai i kaʻai! Kuhi kou mau wāwae? No laila,ʻaʻole lawa ka mea pākiko. ʻAʻole i mālamaʻia ka maiʻa, mai kēia mau kōkuaʻelua: aʻoluʻolu, a na ke kino e loaʻa ka minela pono. Mai kēia manawa, e like me kā lākou e'ōlelo nei, he mau wahi kiko'ī hou aʻe ...
1. KA LAHAINA B2 KĀNĀWAI
ʻO ka lākihana i'ōleloʻia i kēlā me kēia lā, he 1.3 mg no nā kāne a me 1.1 mg no nā wāhine. He mea nui ka Vitamin B2 no ka hana a me ka uluʻana o nā pūnaewele, me kaʻole e hiki i ke kino ke hoihoi i kaʻili a me nā pūnaemu mucous me ka wikiwiki. Me kona hemahema, i mea e laʻa ai, e uhaʻi nā kihi o nā lehelehe. He pono no ka mālamaʻana i ka meaʻai i ka ikehu, no laila ka luhi a me ka migraine ka mea hōʻailona o ka nele o ka hua B2. Ma ka hōʻikeʻana i nāʻikepili,ʻo ka hapalima o nā kaikamāhine ma waena o 11 a 18 mau makahiki a hoʻokahi aʻewalu mau wāhineʻaʻole e lawa ka nui o ka lāʻau B2. I nā kānaka, he laʻaʻole ka pōpī huaʻai. ʻO ke kumu no ko lākouʻaiʻana i ka meaʻai (e like me nā mea a pau i maʻalahi a maʻalahi!) A ma ka lilo o ka nui o kaʻai e loaʻa i ka B2 pono. ʻO ke kūlana me ka lālā B2 Bona hiki ke maʻalahi - loaʻa ia i nā hua puaʻa,ʻo kahi'ōmole wale nō (250 ml) o ka waiū i kaʻai i kēlā me kēia lā e wehe i nā pilikia a pau.
2. KA HUI ANA O VITAMIN A
ʻAʻole he migraine hou, e like me keʻano o ka lāʻau B2, aʻo ka'ōpū e hōʻike ana i ka pauʻole o ka mau huamaila A. He 0.7 mg i ka lā no nā kāne a me ka 0.6 mg no nā wāhine e pono ai no ka paleʻana i nāʻaoʻao mucosal o ka'ōpū a me nā alanui mai hiki i nā maʻi. Akā ua pohō kēia helu i nā'ōpio heʻewalu o nā wāhineʻelua a he 10 pakeneka o nā kāne. ʻO nā wāhine heʻuʻuku (6 pakeneka) ua hāʻuleʻole i ka mau hua'ōlelo A no kaʻaiʻana o ka meaʻai, eʻaiʻana i nā kāloti a me nā kīʻaha i loaʻa ka huaʻai A.ʻO ka kumu no ka hōʻoiaʻana o ka hapaʻo ia ka mea maʻalahi: kāloka a me ka ate, akā,ʻaʻole i'ōleloʻia ka'ōpū i nā wāhine hāpai. e pōʻino i ke keiki.
3. KA PILI ANA I KA VITAMINI D
ʻO kaʻeha nui ma ke kino a me ke kaiaulu ma ke kua a me nā hui, ke kumu o ka fasciitis (i kaʻeha i loko o nā kuʻekuʻe, i ke kakahiaka nui), nāwaliwali a me ka luhi,ʻo ia nā hōʻailona o ka loaʻaʻole o ka meaʻai D i loko o ke kino. He mea nui ia no ka hoʻomohalaʻana a me ka mālamaʻana i nā iwi a me nāʻiʻo, no ka mea, e hoʻoponopono ai i ke kiʻekiʻe o ka mea konupomi a me nā phosphorus. Ke hoʻoikaikaʻia o ko mākou mau iwi, he mea nui ka huaʻona no ka pūnaewele immune, e hoʻonui i ka mana palekana i ke kīʻaha o ke kino. ʻO ka maʻamau o kēlā me kēia lā he 5 μg wale nō (ʻo kēia 0.005 mg! E hoʻohālikelike me ka mea i koiʻia no nā huaola B2 a me A). Eia naʻe, hōʻikeʻia nāʻikepili i kahi haʻahaʻa o ka vitamin D ma nā makahiki o nā makahiki.
Hiki ke hoʻopau kokeʻia ka paʻakikī o ka huaʻami D i kāu sardines laulā punahele, kamoni aʻole sprat inā eʻai anaʻoe i kahi mau lawelaweʻelua i kēlā me kēia pule. A i kekahi lā o ka lā e pīpī i waho o ke alanui a hoʻolimalima i 20 mau minuke ma lalo o ka lā o ka lā me ka paleʻole o ka lā. E hana i ke kino i nā kūlana a pau, e hoʻolakoʻo ia iā ia iho me ka hua malo D.
4. NUI O ZINC
Ua kū i kaʻikeʻana i nā nuances o ka meaʻai? Ma muli paha o ka nele o ka zinc ma ke kino. Uaʻikeʻia nā hoʻokolohua hou e nā kauka Pākīpika i ka poʻe maʻi me ka'eneki haʻahaʻa i loko o nā kiʻekiʻena kalaulaʻulaʻula, ua emi ka hiki keʻike i ka paʻakai paʻakai. Ma keʻano laulā, pono ka zinc no ka hoʻomohalaʻana a me ka mālamaʻana i nā meaʻono a no ka hanaʻana i nā enzymes salivary. ʻO kona hemahema iʻikeʻia i ka nui o nā maʻi catarrhal a me ka hōʻehaʻia o ka maʻi, no ka mea, he hana nui kēia mineral i ka hanaʻana o ka pūnaewele immune a ma ka hoʻoponoponoʻana a me ka hoʻololi houʻana o nā pūnaewele.
ʻO ka bipi a me ke keiki hipa, nā nuts (kahi maikaʻi o nā pīni a me nā'ōpū),ʻo nā kīʻaha holoʻokoʻa e hoʻonui i ka nele i ka lole. ʻO ka koi o kēlā me kēia lā no ka zinc i nā kāne he 9.5 mg, i nā wahine he 7 mg.
5. KA HOIKE ANA I KA POTASICUM
Ua "nakinakiʻia" ka potassium pāpī e kōkua ai i ka hoʻoponoponoʻana i ka wai o ka wai, no lailaʻo kona hemahema ke kōkua i ka hoʻonuiʻia o ke koko. ʻO kēia mau mea a pau i loko o kahi māmā uaʻikeʻia i loko o nā wāwae i hoʻonuiʻia, i ka hopena o ka lā. Ua hoʻoholo nā kauāʻauana i kaʻaneʻane kokoke i ka hapahā o nā wāhine a pauʻole e hoʻolako i ka nui o ka pāhare potassium i kā lākouʻai.
ʻO ka pāpona pāpona ka nui i nā hua kanu a me nā hua, i nui hoʻi i ka maiʻa. No laila,ʻo nā wāhine a pau e'ōlelo aʻe i ke ahiahi me ke kaniʻuhūʻana: "Pehea koʻu mau wāwae i kahe!", Ua'ōleloʻia eʻai i nā maiʻaʻelima i ka lā, a laila, e hāʻawiʻia i ka mahana o ka pāhare potassium 3.5 mg.
6. KA PILI ANA I IRON
Uaʻike pono nā kauka i ka pilina ma waena o kekahiʻano'ōhumu a me ka hao i ke kino. Ma mua, uaʻikeʻia kēlā mau hōʻailona i ka nui o ka pallor a me keʻano kūponoʻole, keʻano o ke kui i keʻano o ka puna concave (e like me he mea hiki ke paʻa i kahi hāmole wai). I kēia manawa,ʻo ka nui o ke kaumaha o ka mea iʻikeʻia he mea ia e hōʻikeʻia ai ka hapa hao i nā kumu'ē aʻe a pau.
ʻO ka hao kekahi o nā mea nui o nā pūpū kokoʻulaʻula, pono lākou e hoʻolaha i ka oxygen ma loko o ke kino. Inā he mea pōkole, a laila,ʻo ka mea mua loa, e emi iho ka nui o ka hoʻomehana oxygen i ka lolo. ʻO ia ka hōʻike o ka hakakā. ʻO ka maʻamau i koiʻia i nā lā no nā kāne he 8.7 mg, a no nā wahine - like 14,8 mg! Ma muli wale nō o nāʻikepili, hiki i ka 30 pakeneka o nā kaikamahine'ōpio a me ka 17 pakeneka o nā wāhine o nā makahiki a pau i loaʻa i ka hao hao. Eia kekahi o nā ho'ākāka no ka huhū wikiwiki a me ka nui o nā kaikamahine'ōpio a me ke keu (i ka hoʻohālikelikeʻana i nā kāne) i ka'ōhumu i nā wāhine kahiko.
ʻO nā kumu o ka hao o nā holoholona - nā pipi, nā sardines, nā hua, a me nā hua'ōmaʻomaʻo, nā nuts, nā legumesʻoi aʻe ma mua o kekahi papa e kōkua i ka'ōhumuʻana. ʻAʻole pono nā kāne e hānai i kā lākou mau wāhine me nā huahana i kapaʻia. A laila, hāʻawiʻia lākou i ka hoʻomahaʻana o kaʻohana,ʻaʻohe mea e'ōhumu iā lākou.