He nui nā meaʻai e pono ai no ke olakino maikaʻi. Hiki ke loa'a i ka hapa nui o ia mau mea mai ka 'ai 'ai pono 'ole.
Eia naʻe, i ka typical hou meaʻai nui nui nele i ka huaora a me ka mineral aia me. ma ka ʻatikala "nā hōʻailona o ka nele o ka huaora a me ka mineral i ke kino", "nā maʻi i hoʻokumu ʻia e ka nele o ka huaora a me ka mineral" e like "Nā hemahema ka huaora a me ka mineral"Ke kamaʻilio nei e pili ana i ia mea.
He aha ka Nutrient Deficiency?
Pono ko mākou kino i kekahi mau huaora a me nā minela e hana maikaʻi a pale aku i nā maʻi. Ua kapa ʻia kēia mau huaora a me nā minela he micronutrients.
Loaʻa ka hemahema o ka meaʻai inā ʻaʻole hiki i ke kino ke loaʻa a i ʻole ke komo ʻana i ka nui i makemake ʻia o kekahi meaʻai. Inā lōʻihi kēia, hiki ke alakaʻi i nā pōʻino.
ʻAʻole hiki ke hana ʻia nā micronutrients e ke kino. Pono e loaʻa kēia mau mea ma o ka meaʻai.
He aha nā hemahema o ka Vitamin Mineral?
Ka nele i ka hao
He mineral koʻikoʻi ka hao. Hoʻopaʻa ia me ka hemoglobin a ʻo ia ka mea nui o ke koko ʻulaʻula, ka mea e lawe ai i ka oxygen i nā cell.ʻElua ʻano o ka hao meaʻai:
hao heme: ʻO kēia ʻano hao ke komo maikaʻi loa. Loaʻa ia i nā meaʻai holoholona wale nō a ʻoi aku ka nui o ka ʻiʻo ʻulaʻula.
hao heme ole: He mea maʻamau kēia ʻano hao a loaʻa i nā meaʻai holoholona a me nā mea kanu. ʻAʻole maʻalahi ke komo ʻana o ka Heme e like me ka hao.
hemahema haoʻO ia kekahi o nā hemahema meaʻai maʻamau, e hoʻopilikia ana ma mua o 25% o nā kānaka o ka honua. I nā keiki kula kamaliʻi, piʻi kēia helu i 47%. Inā ʻaʻole hāʻawi ʻia lākou i nā meaʻai i ka hao a i ʻole nā meaʻai i hoʻopaʻa ʻia i ka hao, e pilikia paha lākou i ka nele o ka hao.
A hiki i ka 30% o nā wahine menstruating hiki ke loaʻa ka hemahema ma muli o ke kahe koko o kēlā me kēia mahina. Hiki i ka 42% o nā ʻōpio, nā wahine hāpai i ka hao. Eia kekahi, pilikia ka poʻe ʻai meaʻai i ka hemahema. ʻO ka hopena maʻamau o ka nele o ka hao he anemia.
ʻO nā hōʻailona o ka nele o ka hao ʻo ia ka luhi, nāwaliwali, nāwaliwali o ka ʻōnaehana pale a me ka hana ʻino o ka lolo. ʻO nā kumu meaʻai maikaʻi loa o ka hao heme:
ʻO ka ʻiʻo ʻulaʻula: 85g o ka pipi lepo e hāʻawi ana ma kahi o 30% o ka RDI.
ʻO ka ʻiʻo okana: Hoʻokahi ʻāpana o ke ake (81 g) hāʻawi ʻoi aku ma mua o 50% o ka RDI.
ʻO ka iʻa e like me ka ʻoysters, mussels: 85 g moʻa ʻoysters e hāʻawi ma kahi o 50% o ka RDI.
ʻO nā sardine canned: Hiki i kekahi (106 g) ke hāʻawi i 34% o ka RDI.
ʻO nā kumu meaʻai maikaʻi loa no ka hao non-heme:
Piʻi pīkī: ʻO ka hapalua kīʻaha o nā pīni kīkī moa (85 g) hāʻawi i 33% o ka RDI.
ʻO nā ʻanoʻano e like me ka paukena, sesame a me nā ʻanoʻano paukena: 28 g o nā ʻanoʻano paukena i kālua ʻia he 11% o ka RDI.
ʻO Broccoli, kale, a me ka spinach: 28 grams o kale e hāʻawi i 5.5% o ka RDI.
Eia naʻe, mai hoʻohana i nā mea hoʻohui hao ke ʻole ʻoe e pono maoli iā lākou. ʻO ka nui o ka hao he mea pōʻino. Eia kekahi, Huaʻaila C Hiki ke hoʻonui i ka hao hao.
Ka nele o Iodine
ʻO Iodine ka mineral e pono ai no ka hana thyroid maʻamau a me ka hana ʻana o nā hormones thyroid. Hoʻokomo ʻia nā hormone thyroid i nā hana he nui o ke kino, e like me ka ulu ʻana, ka ulu ʻana o ka lolo, a me ka mālama ʻana i nā iwi. Hoʻoponopono pū ia i ka metabolic rate.
nele iodine ʻO ia kekahi o nā hemahema meaʻai maʻamau i ka honua. Pili ia i ka hapakolu o ka heluna kanaka o ka honua. ʻO ka hōʻailona maʻamau o ka nele iodine he nui thyroid gland, ʻike ʻia hoʻi he goiter. Hiki iā ia ke hoʻonui i ka puʻuwai, pōkole o ka hanu, a me ke kaumaha.
ʻO ka nele o ka iodine koʻikoʻi hiki ke hana i nā hopena koʻikoʻi, ʻoi aku hoʻi no nā keiki. ʻO kēia mau mea e pili ana i ka lolo a me ka ulu ʻana. Aia kekahi mau kumu meaʻai maikaʻi o ka iodine:
Moss
Pisces
mea waiu
hua
Loaʻa ka iodine ma ka lepo a ma ke kai, no laila inā haʻahaʻa ka iodine o ka lepo, ʻo ka meaʻai i ulu ʻia i loko e emi pū ka iodine. Ke hoʻāʻo nei kekahi mau ʻāina e ʻimi i kahi hopena no ka nele o ka iodine ma ka hoʻohui ʻana i ka iodine i ka paʻakai e hōʻemi i ka paʻakikī o ka pilikia.
Ka nele o ka Vitamin D
ʻO ka Vitamin D kahi huaʻa momona momona e hana like me ka hormone steroid i loko o ke kino. Hele ʻo ia ma ke kahe koko i nā cell a haʻi iā lākou e hoʻohuli a hoʻopau i nā genes. Loaʻa i kēlā me kēia cell i loko o ke kino kahi loaʻa no ka huaʻa D.
Hana ʻia ka Vitamin D mai ka cholesterol ma ka ʻili ke ʻike ʻia i ka lā. ʻOi aku ka hemahema o ka poʻe noho mamao mai ka equator no ka emi ʻana o ka lā.
Ka nele o ka Vitamin D Hiki i nā mākua me ka maʻi rumatika ke piʻi aʻe ka pilikia o ka nawaliwali o ka ʻiʻo, nalo iwi, a me nā haʻihaʻi. I nā keiki, hiki iā ia ke hoʻolohi i ka ulu a me nā iwi palupalu (rickets).
Eia kekahi, hiki i ka nele o ka vitamina D ke alakaʻi i ka emi ʻana o ka hana immune a me ka piʻi nui o ka maʻi kanesa. ʻO ka mea pōʻino, he kakaikahi nā meaʻai i loaʻa ka nui o kēia huaora. ʻO nā kumu meaʻai maikaʻi loa o ka vitamin D:
ʻO ka ʻaila ate cod: Aia i kahi punetune hoʻokahi he 227% o ka RDI.
ʻO nā iʻa ʻaila e like me ka salmon, mackerel, sardines a i ʻole trout: ʻO kahi lawelawe 85-g o ka salmon moʻa he 75% o ka RDI.
ʻAe hua manu: Loaʻa i hoʻokahi yolk hua nui he 7% o ka RDI.
Pono ka poʻe i nele i ka vitamina D i mea hoʻohui a hoʻonui paha i ko lākou manawa e ʻike ai i ka lā. He mea paʻakikī loa ka lawa ʻana ma ka ʻai wale nō.
Ka nele o ka Vitamin B12
ʻO ka Vitamin B12, i ʻike ʻia hoʻi ʻo cobalamin, he huaʻa wai-soluble. Pono ia no ka hoʻokumu ʻana i ke koko, a me ka hana o ka lolo a me ke aʻalolo.
Pono kēlā me kēia cell i loko o ke kino i ka B12 e hana maʻamau, akā ʻaʻole hiki i ke kino ke hana. No laila, pono mākou e kiʻi mai ka meaʻai a i ʻole nā mea hoʻohui.
Loaʻa ka Vitamin B12 i nā meaʻai holoholona. No laila, ʻoi aku ka nui o ka hemahema o ka poʻe i ʻai ʻole i nā huahana holoholona. Hōʻike nā haʻawina i nā mea kanu a me nā vegans Ka nele o ka Vitamin B12 i hōʻike ʻia he mea hiki loa. ʻO kekahi mau helu he 80-90%.
ʻOi aku ma mua o 20% o ka poʻe ʻelemakule hiki ke nele i ka huaora B12 no ka mea e emi ana ka absorption me ka makahiki. Loaʻa i kekahi poʻe kēia pūmua a no laila pono lākou i nā injections B12 a i ʻole nā mea hoʻohui kiʻekiʻe.
ʻO kahi hōʻailona maʻamau o ka nele o ka huaora B12 he megaloblastic anemia, kahi maʻi koko e ulu ai nā ʻulaʻula.
ʻO nā hōʻailona ʻē aʻe e pili ana i ka hana lolo impaired a me nā pae homocysteine kiʻekiʻe, kahi kumu pilikia no nā maʻi like ʻole. ʻO nā kumu meaʻai o ka huaora B12 he:
ʻO ka ʻiʻo, ʻoi aku ka ʻoi
Hoʻolaha
ʻIʻo ʻulaʻula
hua
Nā huahana huahana
ʻAʻole manaʻo ʻia ka nui o ka B12 he mea pōʻino no ka mea ua komo pinepine ʻia a hoʻokuʻu ʻia ka nui i loko o ka mimi.
ʻAʻole Calcium
kalipunakoi ʻia no kēlā me kēia cell. Mineralize i nā iwi a me nā niho, ʻoi aku i ka wā o ka ulu wikiwiki. He mea nui nō hoʻi i ka mālama iwi.Eia kekahi, hana ka calcium ma ke ʻano he molekala hōʻailona ma ke kino. Inā ʻaʻole ia, ʻaʻole hiki i ko mākou naʻau, nā ʻiʻo, a me nā aʻalolo ke hana.
Hoʻoponopono paʻa ʻia ka neʻe ʻana o ka calcium i loko o ke koko a mālama ʻia nā mea ʻē aʻe i loko o nā iwi. Inā nele ka calcium i ka ʻai, hoʻokuʻu ʻia ka calcium mai nā iwi.No laila, ʻo ka hōʻailona maʻamau o ka nele o ka calcium he osteoporosis, ʻike ʻia e nā iwi palupalu a palupalu.
ʻO nā hōʻailona o ka nele o ka calcium meaʻai koʻikoʻi e pili ana i nā iwi palupalu (rickets) i nā keiki a me ka osteoporosis, ʻoi aku i ka poʻe ʻelemakule. Aia nā kumu meaʻai o ka calcium:
Pisces
Nā huahana huahana
ʻO nā lau ʻōmaʻomaʻo ʻeleʻele e like me kale, spinach, a me broccoli
ʻO ka maikaʻi a me ka palekana o nā mea hoʻohui calcium he mea hoʻopaʻapaʻa i kēia manawa. Ua loaʻa i kekahi mau haʻawina ka piʻi ʻana o ka maʻi puʻuwai i ka poʻe e lawe ana i nā mea hoʻohui calcium, akā ʻaʻohe hopena i loaʻa i nā haʻawina ʻē aʻe.
ʻOiai ʻoi aku ka maikaʻi o ka loaʻa ʻana o ka calcium mai ka meaʻai ma mua o nā mea hoʻohui, ʻike ʻia nā mea hoʻohui calcium no ka poʻe i lawa ʻole i kā lākou ʻai.
Ka nele o ka Vitamin A
ʻO ka Vitamina A he huaʻa momona momona. Kōkua ia i ka hana ʻana a mālama i ka ʻili olakino, nā niho, nā iwi a me nā membrane cell.Hoʻopuka pū ia i nā pigments maka e pono ai no ka ʻike. ʻElua ʻano meaʻai ʻokoʻa o ka vitamina A:
Hana ʻia ka Vitamin A: Loaʻa kēia ʻano huaora A i nā huahana holoholona e like me ka ʻiʻo, ka iʻa, ka moa, a me ka waiū.
Pro-vitamina A: Loaʻa kēia ʻano vitamina A i nā meaʻai mea kanu e like me nā huaʻai a me nā mea kanu.
Ka nele o ka Vitamin A hiki ke hoʻopōʻino i ka maka no ka manawa lōʻihi a me ka makapō. ʻO ka ʻoiaʻiʻo, ʻo ka nele o ka vitamina A ke kumu nui o ka makapō o ka honua.
Hiki i ka nele o ka Vitamin A ke hoʻopau i ka hana immune a hoʻonui i ka make, ʻoi aku ka nui o nā keiki a me nā wahine hānai.
ʻO nā kumu meaʻai o ka huaora A i hoʻomākaukau mua ʻia:
Offal: Hāʻawi ka 60 g o ke ake pipi ma luna o 800% o ka RDI.
ʻaila ʻaʻa iʻa: Hoʻokahi punetune ma kahi o 500% o ka RDI.
ʻO nā kumu meaʻai o ka beta carotene (pro-vitamin A) nā:
ʻuala: Loaʻa i ka ʻuala liʻiliʻi (170 g) ka 150% o ka RDI.
Kāroti: Hāʻawi kekahi kāloti nui i 75% o ka RDI.
ʻO nā lau ʻōmaʻomaʻo uliuli: Hāʻawi ka 28 grams o ka spinach hou i 18% o ka RDI.
ʻOiai he mea koʻikoʻi ka ʻai ʻana i ka nui o ka huaora A, ʻaʻole ia e ʻōlelo ʻia e ʻai i ka nui o nā huaora A preformed, no ka mea hiki ke hoʻoulu i ka ʻona.
ʻAʻole pololei kēia no ka huaora A, e like me ka beta-carotene. Hiki ke ho'ololi iki ka 'ili i ka 'alani akā 'a'ole pilikia.
Ka nele o ka Magnesium
ʻO ka Magnesium kahi mineral pono i ke kino. Pono ia no nā iwi a me nā niho a loaʻa ma mua o 300 mau hopena enzyme.
Ka nele o ka MagnesiumUa pili nā pae koko haʻahaʻa me nā maʻi like ʻole, e like me ka maʻi diabetes type 2, metabolic syndrome, maʻi puʻuwai, a me ka osteoporosis.
ʻO nā haʻahaʻa magnesium haʻahaʻa he mea maʻamau i nā maʻi maʻi. Ua ʻike kekahi mau haʻawina ʻo 9-65% o lākou e loaʻa i ka magnesium deficiency.
Hiki kēia ma muli o ka maʻi, ka hoʻohana ʻana i ka lāʻau lapaʻau, ka emi ʻana o ka hana digestive, a i ʻole ka lawa ʻole o ka magnesium. ʻO nā hōʻailona koʻikoʻi o ka hemahema o ka magnesium e pili ana i ka puʻuwai maʻamau, nā ʻiʻo ʻiʻo, ka maʻi wāwae hoʻomaha, ka luhi a me ka migraines.
ʻO kekahi o nā hōʻailona ʻoi aku ka maʻalahi, lōʻihi paha ʻaʻole ʻoe e noʻonoʻo i ka hoʻopili ʻana i ka insulin resistance a me ke koko kiʻekiʻe.
Aia nā kumu meaʻai o ka magnesium:
palaoa piha
Nati
Koleka ʻeleʻele
ʻO nā lau ʻōmaʻomaʻo
Ka nele o ka Vitamin C
Loaʻa paha iā ʻoe kahi hemahema o ka huaora C inā ʻike ʻoe i kēia mau hōʻailona:
Kaumaha
ka luhi
pehu
Hoʻōla ʻeha ʻeha
gingivitis
Kaumaha emi
Ka huhū
Scurvy (ʻike ʻia e ke kahe koko a me ka wehe ʻana o nā ʻeha i hoʻōla mua ʻia)
ʻO ke kumu nui o ka scurvy ʻaʻole lawa ka lawe ʻana i ka huaora C. ʻO ka poʻe i pilikia nui ka poʻe i hoʻohui i ka waiʻona a me ka paka, ka poʻe me ka ʻai ʻole, a me ka poʻe me ka maʻi noʻonoʻo koʻikoʻi. ʻO ka poʻe ma ka maʻi maʻi maʻi i ka pilikia no ka nalowale ʻana o ka huaora C i ka wā o ka mālama ʻana.
Hoʻokomo pinepine ʻia ka lāʻau lapaʻau i nā kiʻekiʻe maʻamau o ka huaora C. ʻO ka ʻai ʻana i nā meaʻai nui i ka vitamina C ke kōkua.
ʻAʻole Zinc
Hiki paha iā ʻoe ke pilikia no ka nele o ka zinc inā ʻike ʻoe i kēia mau hōʻailona:
Pau ka ʻai
hoʻonāwaliwali i ka ʻōnaehana pale
lauoho lauoho
Pohā
Lethargy
hoʻōla ʻeha lohi
pohō kaumaha ʻole i wehewehe ʻia
ʻona ʻona, nele i ka zinche kumu nui. ʻO nā kumu ʻē aʻe e pili ana i ka maʻi maʻi maʻi maʻi, ka maʻi diabetes, nā maʻi ate a i ʻole ka pancreas, a me nā maʻi sickle cell.
ʻO ka poʻe i ʻoi aku ka nui o ka pilikia, ʻo ia ka poʻe inu waiʻona, nā mea ʻai meaʻai, nā poʻe me nā pilikia o ka ʻōpū, a me nā wahine hāpai a hānai paha.
ʻO ka mālama ʻana no ka nele o ka zinc e pili ana i ka lawe ʻana i nā mea hoʻohui zinc. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai nui i ka zinc. ʻO ka ʻoy kekahi o nā kumu waiwai nui o ka zinc. Loaʻa ka nui o ka zinc i loko o nā hua ʻukena.
Nā hōʻailona maʻamau o ka nele i ka huaora a me ka minerala
Haʻihaʻi o ka lauoho a me nā kui
Hiki i nā kumu like ʻole ke haki ka lauoho a me nā kui. ʻO kekahi o kēia nele i ka biotinʻo ia ʻIke pū ʻia ʻo ka huaora B7, kōkua ka biotin i ke kino e hoʻohuli i ka meaʻai i ikehu.
He kakaikahi loa ka nele o ka biotin, akā ke hiki mai, ʻo ka lahilahi a me ka haki ʻana o ka lauoho a me nā kui kekahi o nā hōʻailona maopopo loa.
ʻO nā hōʻailona ʻē aʻe o ka nele o ka biotin, ʻo ia ka luhi mau loa, ka ʻeha ʻiʻo, ka ʻūhā, a me ke kani ʻana o nā lima a me nā wāwae.
ʻO nā wāhine hāpai, ka poʻe puhi puhi a inu paha, a me ka poʻe me nā maʻi hoʻoheheʻe e like me ka leaky gut syndrome a me ka maʻi o Crohn ka mea nui loa ka pilikia o ka hoʻomohala ʻana i ka nele o ka biotin.
Eia kekahi, ʻo ka hoʻohana lōʻihi ʻana i nā lāʻau antibiotic kahi mea pilikia.ʻO ka ʻai ʻana i ka hua keʻokeʻo maka hiki ke kumu i ka nele o ka biotin. ʻO ia no ka mea, loaʻa i nā hua keʻokeʻo maka kekahi pūmua i kapa ʻia ʻo avidin, kahi e hoʻopaʻa ai i ka biotin a hoʻemi i kona komo ʻana.
ʻO nā meaʻai waiwai nui i ka biotin, ʻo ia nō nā hua manu, nā ʻiʻo okana, ka iʻa, ka ʻiʻo, ka waiu, nā nati, nā ʻanoʻano, spinach, broccoli, cauliflower, ʻuala, nā kīʻaha piha a me ka maiʻa.
Hiki i ka poʻe makua me ka lauoho palupalu a i ʻole nā kui ke noʻonoʻo e hoʻāʻo i kahi mea hoʻohui e hāʻawi ana ma kahi o 30 micrograms o ka biotin i kēlā me kēia lā. Akā ʻo ka meaʻai momona i ka biotin ka koho maikaʻi loa.
Nā māwae ma ka waha a i ʻole nā kihi o ka waha
ʻO nā maʻi i loko a a puni ka waha hiki ke hoʻohālikelike ʻia i ka lawa ʻole o ka ʻai ʻana i kekahi mau huaora a me nā minela. ʻO ka maʻi ʻeha o ka waha, ka mea i kapa ʻia he ʻeha iwi, ʻo ia ka hopena o ka hemahema o ka hao a i ʻole ka huaora B.
Ua hōʻike ʻia kahi haʻawina liʻiliʻi e ʻoi aku ka nui o ka haʻahaʻa haʻahaʻa o nā mea maʻi me ka ʻeha waha. Ma kahi noiʻi liʻiliʻi ʻē aʻe, ma kahi o 28% o nā mea maʻi me ka ʻeha waha i loaʻa i ka thiamine (vitamin B1), riboflavin (vitamin B2) a me ka pyridoxine (vitamin B6) deficiency.
ʻO ka cheilitis angular, kahi maʻi e haki ai nā kihi o ka waha, ʻokiʻoki, a i ʻole ke koko, hiki ke kumu ma muli o ka nui o ka huna ʻana a i ʻole dehydration. Eia nō naʻe, hiki ke hana ʻia ma muli o ka lawa ʻole o ka hao a me nā huaora B, ʻoi aku ka riboflavin.
ʻO nā meaʻai waiwai nui ka moa, ka ʻiʻo, ka iʻa, nā legumes, nā lau ʻeleʻele, nā nati, nā ʻanoʻano, a me nā kīʻaha piha.
ʻO nā kumu maikaʻi o ka thiamine, riboflavin a me ka pyridoxine e komo pū me nā kīʻaha holoʻokoʻa, ka moa, ka ʻiʻo, ka iʻa, nā hua manu, nā ʻiʻo o ke kino, nā legumes, nā lau ʻōmaʻomaʻo, nā huaʻai starchy, nā nati a me nā ʻanoʻano.
kahe koko
I kekahi manawa, hiki ke hoʻokahe koko ka ʻāʻī o ka ʻāʻī, akā he hōʻailona ia no ka nele o ka huaora C.
He kuleana koʻikoʻi ka Vitamin C i ka ho'ōla ʻana i ka ʻeha, ka pale ʻana, a me ke ʻano he antioxidant, e kōkua ana i ka pale ʻana i ka pōʻino cell.
ʻAʻole hana ke kino o ke kanaka i ka huaora C ma kāna iho, ʻo ia hoʻi ke ala e mālama ai i nā pae kūpono ma o ka ʻai.He kakaikahi ka nele o ka Vitamin C i ka poʻe e ʻai ana i nā huaʻai hou a me nā mea kanu.
ʻO ka loaʻa ʻana o ka huaʻaʻai C liʻiliʻi mai ka meaʻai no ka manawa lōʻihi hiki ke lawe mai i nā hōʻailona hemahema, e like me ke kahe koko a me ka nalowale o nā niho.
Ka nele o ka Vitamin CʻO kekahi hopena koʻikoʻi o ka shingles, ʻo ia ka mimi, kahi e hoʻopau ai i ka ʻōnaehana pale, hoʻonāwaliwali i nā ʻiʻo a me nā iwi, a hoʻonāwaliwali i ka poʻe. ʻO nā hōʻailona ʻē aʻe o ka hemahema o ka huaora C, ʻo ia ka ʻeha maʻalahi, ka hoʻōla ʻana i ka ʻeha, ka ʻili scaly maloʻo a me nā kahe koko pinepine.
E ʻai i ka nui o ka huaora C ma ka ʻai ʻana i 2 mau ʻāpana huaʻai a me 3-4 mau ʻai i kēlā me kēia lā.
ʻino ka ʻike pō
Hiki ke hoʻopilikia i ka ʻike i kekahi manawa ke ʻai ʻole ka meaʻai. No ka laʻana, pili ka ʻai haʻahaʻa o ka huaora A i kahi maʻi i kapa ʻia ʻo ka makapō pō; hōʻemi kēia i ka hiki o nā kānaka ke ʻike ma ka mālamalama haʻahaʻa a i ʻole ka pōʻeleʻele.
No ka mea, pono ka huaora A no ka hana ʻana i ka rhodopsin, he puaʻa i loko o nā retina o nā maka e kōkua i ka ʻike pō.
Inā ʻaʻole mālama ʻia, hiki i ka makapō pō ke piʻi i ka xerophthalmia, kahi maʻi e hōʻino ai i ke koʻo a hiki i ka makapō.
ʻO kekahi hōʻailona mua o ka xerophthalmia, ʻo ia nā kiko o Bitot, i hoʻāla iki ʻia, ʻulaʻula, ulu keʻokeʻo e kū ana ma ka conjunctiva a i ʻole ka ʻāpana keʻokeʻo o nā maka.Hiki ke hoʻoneʻe ʻia ka ulu ʻana i kekahi ʻano, akā hiki ke nalo loa ke mālama ʻia ka hemahema o ka huaora A.
He kakaikahi ka nele o ka Vitamin A. ʻO ka poʻe e manaʻo nei ʻaʻole lawa ka ʻai ʻana i ka huaora A, pono lākou e ʻai i nā meaʻai momona i ka huaora A, e like me nā ʻiʻo okana, nā huahana waiu, nā hua manu, nā iʻa, nā lau ʻōmaʻomaʻo uliuli a me nā lau melemele-alani.
Inā ʻaʻole i ʻike ʻia kahi hemahema, pono ka hapa nui o ka poʻe e hōʻole i ka lawe ʻana i nā mea hoʻohui vitamin A. No ka mea, ʻo ka vitamina A he vitamina hikiwawe i ka momonaHiki ke hōʻiliʻili i loko o nā hale kūʻai momona o ke kino a lilo i mea ʻawaʻawa ke ʻai nui ʻia.
Hiki ke koʻikoʻi nā hōʻailona o ka lāʻau ʻawaʻa A, mai ka nausea a me ke poʻo a hiki i ka ʻili ʻili, ka ʻeha a me ka iwi, a ma nā hihia koʻikoʻi, koma a make paha.
ʻO ka ʻili poʻo a me ka dandruff
ʻO Seborrheic dermatitis a me ka dandruff kekahi ʻāpana o ka hui like o nā maʻi ʻili e pili ana i nā wahi hana ʻaila o ke kino.
ʻO nā mea ʻelua ke kumu o ka ʻili ʻili. ʻOiai ʻo ka dandruff ka hapa nui o ke poʻo, hiki ke ʻike ʻia ka dermatitis seborrheic ma ka maka, ka umauma luna, nā ʻāʻī, a me ka ʻāʻī.
ʻOi aku ka kiʻekiʻe o kēia mau maʻi ʻili i nā mahina ʻekolu o ke ola, i ka wā ʻōpio, a i ka wā o ke kanaka makua.
Hōʻike nā haʻawina he mea maʻamau nā kūlana ʻelua. Ma kahi o 42% o nā pēpē a me 50% o nā pākeke e hoʻomohala i ka dandruff a i ʻole seborrheic dermatitis i kekahi manawa.
Hiki ke hoʻokumu ʻia ka dandruff a me ka seborrheic dermatitis e nā kumu he nui, ʻo kekahi o ia mea he meaʻai maikaʻi ʻole. No ka laʻana, hiki i kēlā me kēia mea ke pāʻani i nā pae koko haʻahaʻa o ka zinc, niacin (vitamin B3), riboflavin (vitamin B2) a me pyridoxine (vitamin B6).
NiacinʻO nā meaʻai nui i ka riboflavin a me ka pyridoxine e komo pū me nā kīʻaha holoʻokoʻa, ka moa, ka ʻiʻo, ka iʻa, nā hua, ka waiu, nā ʻiʻo okana, nā legumes, nā lau ʻōmaʻomaʻo, nā huaʻai starchy, nā nati a me nā hua.ʻO ka iʻa, ka ʻiʻo, nā legumes, ka waiu, nā nati a me nā kīʻaha holoʻokoʻa nā kumu maikaʻi o ka zinc.
ʻO ka lauoho lauoho
ʻO ka lauoho lauoho He hōʻailona maʻamau loa ia. ʻO 50% o nā kāne a me nā wahine e hoʻopiʻi i ka nalowale o ka lauoho ke hiki lākou i ka makahiki 50. Hiki i ka meaʻai waiwai i nā meaʻai ma lalo nei ke kōkua i ka pale ʻana a i ʻole ka lohi o ka lauoho.
me ka hao: He kuleana ko kēia mineral i ka hana ʻana o ka DNA i loaʻa i nā follicles lauoho. Hiki i ka nele o ka hao ke lilo i ka lauoho.
kiniki: Pono kēia mineral no ka synthesis protein a me ka mahele cell, ʻelua mau kaʻina e pono ai no ka ulu ʻana o ka lauoho. No laila, hiki ke lilo ka lauoho ma muli o ka nele o ka zinc.
Linoleic acid (LA) a me alpha-linolenic acid (ALA): He mea nui kēia mau momona momona no ka ulu ʻana o ka lauoho.
Niacin (Vitamin B3): Pono kēia vitamina no ka mālama pono ʻana i ka lauoho. ʻO ka Alopecia kahi maʻi e hāʻule ai ka lauoho i nā ʻāpana liʻiliʻi a he hōʻailona paha ia o ka nele o ka niacin.
Biotin (Vitamin B7): ʻO ka biotin kekahi huaʻa B ʻē aʻe e hiki ke hoʻopau i ka lauoho ke nele.
ʻO ka ʻiʻo, ka iʻa, nā hua manu, nā legumes, nā lau uliuli ʻeleʻele, nā nati, nā ʻanoʻano a me nā kīʻaha holoʻokoʻa nā kumu maikaʻi o ka hao a me ka zinc.
ʻO nā meaʻai waiwai i ka niacin ka ʻiʻo, ka iʻa, nā huahana waiu, nā kīʻaha piha, nā legumes, nā nati, nā hua a me nā lau lau. Nui nō hoʻi kēia mau meaʻai i ka biotin, i loaʻa pū i loko o nā yolks hua manu a me nā ʻiʻo ʻokena.
ʻO nā lau lau, nā nati, nā kīʻaha holoʻokoʻa a me nā aila meaʻai he waiwai i LA, ʻoiai nā walnuts, flaxseeds, chia seeds a me soybeans waiwai i ka ALA.
He pehu ʻulaʻula a keʻokeʻo paha ma ka ʻili
Loaʻa i kekahi poʻe ke keratosis pilaris, kahi maʻi e ʻike ʻia ai nā puʻupuʻu ma ko lākou mau papalina, lima, ʻūhā, a i ʻole ka ʻāʻī. Loaʻa ka Keratosis pilaris i ka wā kamaliʻi a nalowale maoli i ka wā ʻelemakule.
ʻAʻole maopopo loa ke kumu o kēia mau puʻupuʻu liʻiliʻi, akā hiki ke hana ʻia ke hana ʻia ka keratin i loko o nā follicles lauoho. Hoʻokumu kēia i nā puʻupuʻu piʻi ma ka ʻili i ʻike ʻia he ʻulaʻula a keʻokeʻo paha.
Loaʻa paha i ke keratosis pilaris kekahi ʻano genetic, no laila inā loaʻa ia i kekahi i loko o kahi lālā o ka ʻohana, ʻoi aku ka nui o ia kanaka. Eia nō naʻe, ua ʻike ʻia i ka poʻe me nā haʻahaʻa haʻahaʻa o nā huaora A a me C.
No laila, ma waho aʻe o nā lāʻau kuʻuna me nā lāʻau lapaʻau, pono ka poʻe me kēia maʻi e hoʻohui i nā meaʻai momona i nā huaora A a me C i kā lākou ʻai. ʻO kēia ka ʻiʻo, ka waiu, nā hua manu, nā iʻa, nā lau ʻōmaʻomaʻo ʻeleʻele, nā lau melemele-alani a me nā huaʻai.
maʻi wāwae hoʻomaha
ʻIke pū ʻia ʻo Willis-Ekbom maʻi maʻi ʻeha wāwae ʻole (RLS)ʻO kahi maʻi hopohopo e hoʻoulu ai i nā manaʻo ʻoluʻolu a ʻoluʻolu ʻole i nā wāwae, a me ka makemake ʻole e hoʻoneʻe iā lākou.
Wahi a ka National Institute of Neurological Disorders and Stroke, ʻelua mau manawa o nā wahine e ʻike i ke ʻano. No ka hapanui o ka poʻe, ʻoi aku ka ikaika o ka neʻe ʻana i ka wā e noho ana a e hoʻāʻo ana e hiamoe.
ʻAʻole maopopo i nā kumu kūpono o RLS. Eia nō naʻe, ʻike ʻia he loulou ma waena o nā hōʻailona RLS a me nā pae hao koko o ke kanaka.
No ka laʻana, hoʻopili kekahi mau haʻawina i nā hale kūʻai hao koko haʻahaʻa i ka piʻi nui ʻana o nā hōʻailona RLS. Hoʻomaopopo nā haʻawina he nui nā hōʻailona i ka wā hāpai, kahi manawa e hāʻule ai nā pae hao o nā wahine.
ʻO ka hoʻohui ʻana me ka hao e kōkua i ka hōʻemi ʻana i nā hōʻailona RLS, ʻoi aku ka nui o nā poʻe me ka hemahema hao. Eia nō naʻe, hiki ke ʻokoʻa nā hopena hoʻohui mai kēlā me kēia kanaka.
ʻO ka hoʻonui ʻana i ka ʻai ʻana i nā meaʻai nui i ka hao e like me ka ʻiʻo, ka moa, ka iʻa, nā legumes, nā lau ʻeleʻele uliuli, nā nati, nā ʻanoʻano, a me nā kīʻaha holoʻokoʻa e kōkua pū kekahi, ʻoiai ua hōʻike ʻia ka lawe ʻana i ka hao kiʻekiʻe e hōʻemi i nā hōʻailona.
ʻO ka hui pū ʻana i kēia mau meaʻai hao me nā huaʻai a me nā huaʻai waiwai nui o ka huaora C hiki ke hoʻohana nui ʻia no ka mea kōkua lākou i ka hoʻonui ʻana i ka hao.
Akā, pono e hoʻomaopopo ʻia ʻo ka hoʻohui pono ʻole hiki ke hana i ka pōʻino a hōʻemi i ka absorption o nā meaʻai ʻē aʻe.Hiki i nā pae hao kiʻekiʻe ke make i kekahi mau hihia, no laila ʻoi aku ka maikaʻi e nīnau mau i kāu mea mālama ola ma mua o ka lawe ʻana i nā mea hoʻohui.
ʻO wai ka pilikia o ka nele i ka meaʻai?
ʻO kēia nā pūʻulu o ka poʻe i ʻoi aku ka nui o ka pilikia o ka hemahema o ka meaʻai:
ʻO nā pēpē i hānai wale ʻia
nā ʻōpio
ʻO nā kānaka ʻili ʻeleʻele
Nā wāhine premenopausal
wahine hāpai
kanaka makua
kanaka addicted i ka waiʻona
ʻO ka poʻe ma kahi meaʻai paʻa (e like me ka meaʻai vegan a i ʻole gluten-free)
kanaka addicted i ka puhi paka
kanaka obese
ʻO nā poʻe maʻi i loaʻa i ke kaʻina bariatric
ʻO nā kānaka me ka maʻi ʻeha
ʻO nā maʻi i loaʻa i ka dialysis kidney
ʻO ka poʻe e lawe ana i nā lāʻau antibiotic, anticoagulants, anticonvulsants, diuretics, a me nā mea ʻē aʻe
Ma ka hopena;
Aneane hiki ke nele i ka huaora a me ka mineral, akā ʻo nā mea i helu ʻia ma luna nei ka mea maʻamau. ʻO nā kamaliʻi, nā wahine ʻōpio, nā ʻelemakule, a me nā mea ʻai meaʻai ke pilikia kiʻekiʻe loa no nā hemahema like ʻole.
ʻO ke ala maikaʻi loa e pale aku ai i ka hemahema, ʻo ia ka ʻai ʻana i ka meaʻai kaulike, ʻoiaʻiʻo, e pili ana i nā meaʻai me nā meaʻai momona (nā mea kanu a me nā holoholona).
Pono paha e hoʻohana i nā mea hoʻohui wale nō inā ʻaʻole hiki ke loaʻa ka lawa mai ka meaʻai.
