He aha nā Vitamina a me nā Minerale? He aha ka Vitamin?

ʻO nā huaora a me nā minela he mau mea hoʻohuihui i hoʻohana ʻia e ko mākou kino i nā mea liʻiliʻi loa no nā kaʻina metabolic like ʻole. ʻO lākou nā meaʻai pono e pono ai i ka meaʻai i kēlā me kēia lā. Ma ka mālama ʻana iā mākou i ke olakino, kōkua lākou i ko mākou kino e hana. Hana pū nā huaora a me nā minela e hana i nā haneli haneli i loko o ke kino.

Loaʻa iā mākou nā huaora a me nā minela mai nā meaʻai a mākou e ʻai ai. ʻO ka mea e pono ai ke olakino, ʻo ia ka ʻai ʻana i ka meaʻai kaulike ma ka ʻai ʻana i nā meaʻai like ʻole. ʻOi aku ka maikaʻi o ka loaʻa ʻana o nā huaora a me nā minela mai nā meaʻai maoli.

I kēia manawa, e kamaʻilio e pili ana i nā waiwai, nā pono, nā hana o nā huaora a me nā minela a me nā huaora a me nā minela i loaʻa i nā meaʻai.

He aha nā Vitamina a me nā Minerale?

Nā waiwai o nā huaora

ʻO nā huaora, he mau molekala maoli i loko o ke kino, pono no ka hana olakino o ka ʻōnaehana. He kuleana ko lākou i ka hoʻomau ʻana i nā hana koʻikoʻi e like me ke kūkulu ʻana i ke koko, ka hoʻokumu ʻana o ka iwi a me ka hoʻoponopono ʻana i ka ʻōnaehana nerve. Hoʻokō ʻia nā huaora a pau ma o ka ʻai. Hoʻopuka ʻia kekahi e ka flora intestinal. ʻOi aku ka maikaʻi o ka lawe ʻana i nā huaora mai nā meaʻai kūlohelohe ma mua o ka hoʻohana ʻana i nā mea hoʻohui vitamina. No kēia, he mea nui e ʻike "ʻo wai ka huaora i loko o ka meaʻai".

Vitamina A (Retinol)

vitamina AHe huaʻai ia e pono ai e hoʻoikaika i ka ʻike a pale i ka ʻili. Hoʻoponopono ia i ka hana niho a me ka iwi. He mea maikaʻi ia i ka hoʻōki ʻana i ka ulu ʻana o ka maʻi maʻi umauma a me ka hoʻomohala ʻana i ke kūʻē ʻana i nā maʻi i nā keiki.

ʻO nā kūlana maikaʻi ʻole i hiki ke loaʻa i ka hemahema o ka vitamina A penei;

• pilikia o ka ili e like me ka hakihaki
• pilikia ulu
• Hoʻomaha hoʻomohala iwi
• Nā pilikia me ke kino
• lilo i mea maʻi i nā maʻi

He aha nā meaʻai i loaʻa i ka Vitamin A?

• ka waiu
• me ka waiū
• hua
• Akepaʻa
• ʻAilā iʻa
• Foie gras
• ka waiūpaʻa
• Letus a me nā lau ʻōmaʻomaʻo
• ʻO nā mea kanu kala e like me ka ʻuala, kāloti, zucchini
• ʻApelika maloʻo
• melon

Manaʻo ʻia e lawe i 5000 IU o ka huaora A i kēlā me kēia lā. ʻO nā waiwai Vitamin A o kekahi mau meaʻai penei:

• 28 grams o ka cheese cheddar 300 IU
• 1 hua manu 420 IU
• 500 kīʻaha waiu skim XNUMX IU
• 1 nectarine 1000 IU
• 1 melika 1760 IU

Vitamin B1(Thiamine)

Huaola B1 Kōkua i ka hoʻololi ʻana i nā carbohydrates i ikehu. Kōkua ia i ka lolo, nā pūnaʻi aʻalolo a me nā hana puʻuwai e hana ʻia ma ke ʻano olakino. Hoʻomaikaʻi ia i nā hana noʻonoʻo o ka poʻe ʻelemakule.

ʻO nā kūlana e hiki mai ana i ka nele o ka huaora B1 penei;

• ka luhi
• Kaumaha
• Huikau o ka noʻonoʻo
• emi iho ka makemake
• nā maʻi ʻeha
• Paʻa paʻa
• Laumapa
• ʻO Edema

I loko o nā meaʻai hea i loaʻa ai ka Vitamin B1?

• ʻO nā huaʻai piha
• ʻO nā hua palaoa i hoʻonui ʻia
• Legumes e like me ka pī
• Et
• Akepaʻa
• Nati, walnuts

Manaʻo ʻia e lawe i 1,5 milligrams o ka huaora B1 i kēlā me kēia lā. ʻO nā waiwai Vitamin B1 o kekahi mau meaʻai penei:

• 1 ʻāpana berena keʻokeʻo 0.12 mg
• 85 grams o ka palai ate 0.18 mg
• 1 kīʻaha pīni 0.43 mg
• 1 ʻeke o ka oatmeal 0.53 mg
• 28 grams o nā hua sunflower 0.65 mg

Vitamin B2(Riboflavin)

Huaola B2 ʻO ia ke kuleana no ka hoʻololi ʻana i nā ʻakika i ikehu, kaohi ʻana i ka nui o ka ulu ʻana, ka hana ʻana i ke koko ʻulaʻula, a me ke olakino ʻili a me ka maka. ʻO nā kūlana maikaʻi ʻole e hiki ke hana i ka hemahema o kēia vitamina penei;

• ka wela, ka ʻili
• ʻO ka ulu ʻana o ka pēpē i loko o ka ʻōpū
• Kaumaha emi
• ʻAha ma ka waha

I loko o nā meaʻai hea i loaʻa ai ka Vitamin B2?

• Akepaʻa
• Et
• ka moa e like me ka moa
• ʻO nā huaʻai piha
• Pisces
• Nā hua palaoa
• nā lau ʻōmaʻomaʻo
• mohihi
• Nati, ʻalemona
• hua
• mea waiu

ʻO ka waiwai o kēlā me kēia lā no ka huaora B2 he 1.7 mg. ʻO ka nui o ka huaora B2 i kekahi mau meaʻai penei:

• 28 grams moa 0.2 mg
• 1 bagel 0.2 mg
• ʻO kahi aniani o ka waiū 0.4 mg
• 1 kīʻaha o ka spinach paila 0.42 mg

Vitamin B3 (Niacin)

Huaola B3 hoʻomaʻamaʻa i ka hoʻokuʻu ʻana o ka ikehu mai ka meaʻai. Kōkua ia i ka pale ʻana i ka ʻili, ka puʻuwai a me ka ʻōnaehana digestive. Kōkua ia i ka hoʻohaʻahaʻa ʻana i ka cholesterol kiʻekiʻe ke lawe ʻia i nā koina kiʻekiʻe. Hiki i nā kauka ke kauoha i nā koina kiʻekiʻe, akā hiki ke hōʻeha i ka ate a me ka ʻole o ka puʻuwai puʻuwai.

ʻO nā kūlana maikaʻi ʻole e hiki mai ana i ka nele o ka huaora B3 penei;

• hoʻololi ʻano wikiwiki
• Laumapa
• ʻili ma ka ʻili
• ʻO nā maʻi ʻai e like me ka luaʻi ʻana
• Nawaliwali

I loko o nā meaʻai hea i loaʻa ai ka Vitamin B3?

• ʻO Fındık
• Et
• Pisces
• ka moa e like me ka moa
• Akepaʻa
• Nā hua palaoa
• Mīkini pīnī
• Hana ʻia kahi mea liʻiliʻi e ka flora intestinal.

ʻO ka nui o ka huaora B20 i ʻōlelo ʻia i kekahi mau meaʻai penei:

• 1 ʻāpana berena 1.0 mg
• 85 grams o ka iʻa moʻa 1.7 mg
• 28 grams o nā pīni i kālua ʻia 4.2 mg
• 1 umauma moa 29.4 mg

ʻO ka Vitamin B5 (pantothenic acid)

He mea koʻikoʻi kēia huaora no ka hana ʻana i nā kemika koʻikoʻi e pono ai no ka metabolism kino. He kūpono ia i ka pale ʻana i nā pilikia e like me ke kaumaha. Mai overdose inā ʻaʻole ʻoe makemake e loaʻa ka maʻi maʻi.

ʻO nā kūlana maikaʻi ʻole e hiki mai ana i ka nele o ka huaora B5 penei;

• pilikia hanu
• pilikia ili
• Pākuʻi
• ʻAhaʻi ʻaʻano
• luhi noʻonoʻo
• Laumapa
• ʻO ka maʻi moe

I loko o nā meaʻai hea i loaʻa ai ka Vitamin B5?

• ʻO nā huaʻai piha
• mohihi
• ka waiu
• hua
• Akepaʻa
• raiki
• Pisces
• avocado

ʻO ka nui e lawe ʻia no ka huaora B5 i kēlā me kēia lā he 7-10 milligrams. ʻO nā waiwai B5 o kekahi mau meaʻai penei:

• 1 kīʻaha o ka waiū skimmed 0.81 mg
• Hoʻokahi hua nui 0.86 mg
• 1 kīʻaha haʻahaʻa momona hua yogurt 1.0 mg
• 85 grams o ke akepaʻa 4.0 mg

Vitamin B6(Pyridoxine)

Huaola B6 He mea nui ia i ka hopena kemika o nā protein. Pono nā protein i nā wahi āpau o ke kino e like me nā ʻiʻo, ka ʻili, ka lauoho a me nā kui, pono ka huaora B6 e hana i loko o ke kino. Eia kekahi, ʻaʻole hiki iā ʻoe ke ola me ka ʻole o kēia vitamina, kahi i komo i ka hana ʻana o nā ʻulaʻula ʻulaʻula.

ʻO nā kūlana maikaʻi ʻole e hiki mai ana i ka nele o ka huaora B6 penei;

• Kaumaha
• ʻO ka luaʻi
• anemia
• Pohaku hakuʻala
• Dermatitis
• ʻO ka helu ʻana
• ʻO ka nāwaliwali o ka ʻōnaehana pale

I loko o nā meaʻai hea i loaʻa ai ka Vitamin B6?

• ʻO nā huaʻai piha
• maia
• Et
• mohihi
• ʻO Fındık
• Moaʻi
• Akepaʻa
• Pisces
• ʻuala
• sesame
• Puʻupuʻu lā
• Moa moa

ʻO ka pono o kēlā me kēia lā no ka huaora B6 he 2.0 milligrams. ʻO ka huaora B6 ma loko o kekahi mau meaʻai penei:

• 1 muffin meaʻai piha 0.11mg
• 1 kīʻaha o nā pīni lima 0.3 mg
• 85 kalama o ka tuna moʻa 0.45 mg
• 1 maiʻa 0.7 mg

Huaola B7(Biotin)

Huaola B7Kōkua i ka hoʻololi ʻana i ka meaʻai i ikehu. He mau hana koʻikoʻi ia e like me ke olakino o ka ʻili a me ka lauoho, ka pale ʻana i ka haki ʻana o ke kui, ka hoʻohaʻahaʻa ʻana i ke kō koko. ʻO nā kūlana maikaʻi ʻole e hiki mai ana i ka nele o ka huaora B7 penei;

• ʻO ka lauoho lauoho a me ka haki
• ka luhi
• ʻEha ʻiʻo
• pōʻino aʻalolo
• hoololi koke i ka manao
• nā pilikia noʻonoʻo

I loko o nā meaʻai hea i loaʻa ai ka Vitamin B7?

• Yolk hua moa
• Akepaʻa
• ʻO ka ʻōpū
• cauliflower
• Fish
• Salemona
• Hana ʻia ia ma nā mea liʻiliʻi e ka flora intestinal.

Manaʻo ʻia e lawe i 25-35 milligrams o ka huaora B7 i kēlā me kēia lā. ʻO nā waiwai Vitamin B7 o kekahi mau meaʻai penei:

• 1 hua manu 13 mg
• 85 grams o salmon 4 mg
• 1 avocado 2mg
• 1 kīʻaha cauliflower 0.2 mg

ʻO ka Vitamin B9 (Folic acid)

He kuleana no ka hāʻawi ʻana i ka ikehu i ke kino Huaola B9He mea pono no ka hana o ka lolo. Loaʻa ia i nā pae o ka hoʻokumu ʻana o ke koko, ka hoʻokumu ʻana o nā cell a me ka hoʻoulu hou ʻana. ʻO nā kūlana maikaʻi ʻole e hiki mai ana i ka nele o ka huaora B9 penei;

• anemia
• ʻAnorexia
• Kaumaha emi
• Pohā
• Poina
• ʻAhaʻi
• hiki i nā maʻi maʻi
• Palpitations puʻuwai

I loko o nā meaʻai hea i loaʻa ai ka Vitamin B9?

• Nā hua flax
• lāʻau ikiʻai wale
• Spinach
• Chard
• ʻO Asparagus
• broccoli

ʻO ka pono o kēlā me kēia lā no ka huaora B9 he 400 micrograms. Aia ma lalo iho ka nui o kekahi mau meaʻai me ka B9:

• 1 kīʻaha o ka broccoli 57 mcg
• ½ kīʻaha o ka asparagus 134 mcg
• ʻO ka hapalua kīʻaha o nā lentils 179 mcg
• ½ kīʻaha moa 557 mcg

ʻO ka Vitamin B12 (Cobalamin)

Huaola B12 He mea nui ia no ka hana maʻamau o ka ʻōnaehana nerve a me ka hoʻomohala ʻana o nā ʻulaʻula koko. ʻO kēia huaora hiki ke hoʻoheheʻe ʻia i ka wai he kuleana pale i ka maʻi o Alzheimer. Hoʻoikaika ia i ka ʻōnaehana pale a me ka ʻōnaehana nerve. ʻO nā kūlana maikaʻi ʻole e hiki mai ana i ka nele o ka huaora B12 penei;

• Hoʻopilikia i ka noʻonoʻo a me ka hopohopo
• tinnitus
• Kaumaha
• Poina
• ka luhi

I loko o nā meaʻai hea i loaʻa ai ka Vitamin B12?

• Pipi
• Akepaʻa
• Manuʻai manu
• hua
• ka waiu
• iʻa iʻa
• kiliala
• mea waiu
• Hana ʻia ia e ka flora intestinal.

ʻO ka pono o kēlā me kēia lā no ka huaora B12 he 6.0 micrograms. Aia ma lalo iho ka nui o kekahi mau meaʻai i loaʻa ka huaora B12:

• 1 umauma moa 0.58 mcg
• Hoʻokahi hua nui 0.77 mcg
• 1 kīʻaha waiu skim 0.93 mcg
• 85 grams pipi wīwī 2.50 mcg

ʻO ka Vitamin C (Ascorbic acid)

Huaʻaila C Pono ia no nā niho olakino a me nā ʻāʻī. He mea kōkua i ka hao hao. Pono ka Vitamin C no ka ho'ōla ʻana i nā ʻeha a me ka hoʻokumu ʻana o ka ʻiʻo pili olakino. Ma ke ʻano he antioxidant, hakakā ia i nā hopena o nā radical manuahi. Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i ka pilikia o ke akemāmā, esophageal, ʻōpū, ka maʻi maʻi maʻi ʻaʻai, pale pū ia mai ka maʻi aʻa coronary. ʻO ka Vitamin C ka hoaaloha maikaʻi loa o ka mea puhi. Ma ka hoʻolohi ʻana i ke kaʻina hana ʻelemakule, hoʻopaneʻe ia i nā hopena o ka cataracts. ʻO nā kūlana maikaʻi ʻole i hiki ke loaʻa i ka hemahema o ka huaora C penei;

• Pilikia i nā maʻi a me nā maʻi maʻi
• kahe koko
• Ka hoʻonui ʻana i nā niho niho
• scurvy, ʻike ʻia hoʻi ka maʻi luina
• anemia
• ʻOki ʻaʻole hoʻōla

He aha nā meaʻai i loaʻa i ka Vitamin C?

• ʻO nā hua citrus a me kā lākou wai
• strawberries
• nā komako
• kekahi pahūpahū
• broccoli
• ʻuala
• cauliflower
• Palukela kupu
• Spinach
• kiwi
• Papaya

ʻO ka Vitamin C he huaʻai maʻamau i nā meaʻai a ʻo ka nui o kēlā me kēia lā he 6 milligrams. ʻO ka nui o kekahi mau meaʻai i loaʻa ka huaora C penei:

• 1 alani 70mg
• Hoʻokahi pepa ʻōmaʻomaʻo 95 mg
• 1 kīʻaha broccoli paila 97 mg
• 1 kīʻaha o ka wai ʻalani hou 124 mg

ʻO ka Vitamin D (Calciferol)

huaʻai DiHoʻoikaika ia i nā iwi a me nā niho ma ke kōkua ʻana i ka absorption calcium. Kōkua ia i ka mālama ʻana i ka nui o ka phosphorus i ke koko. Hoʻemi ia i ka pilikia o ka osteoporosis, ka umauma a me ka maʻi ʻaʻai koko. Manaʻo ʻia ka hoʻohui ʻana i ka Vitamin D no nā mea ʻai meaʻai ʻaʻole hiki ke loaʻa i ka nui o kēlā me kēia lā a no ka poʻe ʻelemakule hiki ʻole ke loaʻa i ka lā. ʻAʻole pono e lawe ʻia nā mea kiʻekiʻe, inā ʻaʻole hiki ke make.

ʻO nā kūlana maikaʻi ʻole i hiki ke loaʻa i ka hemahema o ka vitamin D penei;

• maʻi rhinitis
• hānō maʻi
• ʻO Psoriasis
• metabolic syndrome
• ʻObesity
• ʻano maʻi diabetes type 2
• Hypertension
• nā maʻi puʻuwai

He aha nā meaʻai i loaʻa i ka Vitamin D?

• ka waiu
• ʻAilā iʻa
• Mackerel
• Sardine
• Herring
• Salemona
• ka waiūpaʻa
• lā

He mea nui ka Vitamin D a pono e lawe i ka 400 IU i kēlā me kēia lā. ʻAʻole loaʻa kēia huaora, hiki iā ʻoe ke loaʻa mai ka lā, i nā meaʻai e like me ka lā. ʻO kekahi mau meaʻai i loaʻa i ka vitamin D penei:

• 28 grams o ka cheese cheddar 3 IU
• 1 hua nui 27 IU
• 1 kīʻaha waiu skim 100 IU

Vitamin E (Tocopherol)

Vitamin Ekōkua i ka hana ʻana i nā ʻāpana koko ʻulaʻula. E hakakā ana i nā radical manuahi. Hoʻohaʻahaʻa ia i ka pilikia o ka esophageal, ka maʻi maʻi ʻōpū a me ka maʻi aʻa coronary. Kōkua ia i ka pale ʻana i nā cataracts ma ka hoʻoikaika ʻana i ka pale ʻana i ka poʻe ʻelemakule. 

ʻO nā kūlana maikaʻi ʻole i hiki ke loaʻa i ka hemahema o ka vitamin E penei;

• Ka maʻi maʻi a me nā pilikia naʻau
• pilikia hoʻopaʻa ʻana
• ka luhi
• Anemia
• Ka luaʻi a me ka nausea
• haʻahaʻa thyroid hormone
• ʻO ka nāwaliwali o ka ʻōnaehana pale

He aha nā meaʻai i loaʻa i ka Vitamin E?

• ʻaila ʻaila
• Nati
• ka waiūpaʻa
• ʻO nā lau ʻōmaʻomaʻo e like me ka spinach
• Nā hua
• ʻAmelemona
• oliva
• ʻO Asparagus
• Pīkini
• Nā hua Sunflower
• kiwi
• avocado

ʻO ka Vitamin E he huaʻai koʻikoʻi a ʻo ka nui o kēlā me kēia lā he 30 IU. ʻO ka nui o kekahi mau meaʻai i loaʻa i kēia huaora penei:

• 1 kīʻaha i hoʻolapalapa ʻia ʻo Brussels sprouts 2.04 IU
• 1 kīʻaha o ka spinach paila 5.4 IU
• 28 grams o nā ʻalemona 8.5 IU

ka huaora K

nā pūʻulu e like me K1, K2, K3. ka huaora KʻO kāna hana nui ka coagulate o ke koko. I ka ʻoki ʻana a i ʻole nā ​​ʻeha koko, ʻaʻole hiki ke hoʻopaʻa ʻia ke koko ke nele kēia huaora. ʻO nā kūlana maikaʻi ʻole i hiki ke loaʻa i ka hemahema o ka vitamina K penei;

• non-coagulation o ke koko
• kahe koko
• Ka ihu koko
• ke kahe nui ʻana o ke koko i ka wā o ka menstruation

He aha nā meaʻai i loaʻa i ka Vitamin K?

• ʻO nā mea kanu e like me thyme, sage, basil
• Palukela kupu
• nā lau ʻōmaʻomaʻo
• broccoli
• ʻO Asparagus
• Pulu maloo
• ʻAilika soya
• ʻO Blueberry
• BlackBerry
• Hana ʻia ia e ka flora intestinal.

He 80 micrograms no nā wahine a me 120 micrograms no nā kāne. ʻO ka nui o kekahi mau meaʻai i loaʻa i ka huaora K penei:

• 100 grams basil, sage, thyme 1715 mcg
• ʻO 100 grams o Brussels sprouts 194 mcg

Na Waiwai o na Minerale

Pono ke kino o ke kanaka i nā minerala no ka hana maʻamau. Nā hana o nā mineral i loko o ke kino; ʻO ia ka hoʻoponopono ʻana i ka nui o ka wai i koi ʻia ma ka hoʻolako ʻana i ka puka a me ka puka ʻana o nā mea kemika i nā keʻena, e hana i nā ʻōpū huna i loko o ke kino, e hoʻopilikia i ka neʻe ʻana o nā ʻiʻo a me ka hāʻawi ʻana i nā nūhou i loko o ka ʻōnaehana nerve.

Komo nā minerala i ke kino me nā meaʻai. Hana ʻia nā huaora e nā mea kanu, ʻoiai ʻo nā minerala e lawe ʻia mai ka lepo e nā mea kanu. Hoʻokuʻu ʻia nā minerala komo i ke kino ma o ka mimi a me ka hou ma hope o ka pau ʻana o kā lākou hana. 

kalipuna

ʻOi aku ka nui o ka calcium i ke kino o ke kanaka ma mua o nā mineral ʻē aʻe. kalipunaPono no nā iwi a me nā niho olakino a ikaika. Hoʻoikaika ia i ka hana maʻamau o nā ʻiʻo puʻuwai a me nā aʻalolo. He kuleana koʻikoʻi nō hoʻi ia i ke kaʻina hoʻopaʻa koko.

ʻIke ʻia nā hōʻailona ma hope o ka nele o ka calcium:

• ʻūhā ʻiʻo
• Hema maloʻo
• hoʻonui i nā hōʻailona PMS
• haʻi iwi
• hōʻailona o ka wā ʻōpiopio
• Nā kui palupalu a palupalu
• ʻO ka hiamoe
• ilihune iwi iwi
• pala niho

He aha nā meaʻai i loaʻa i ka calcium?

• kīʻaha haʻahaʻa momona
• Nā huahana soy i hoʻonui ʻia
• ʻeleʻele lau ʻōmaʻomaʻo
• yogurt haʻahaʻa momona
• moʻa ʻokra
• broccoli
• waiu momona haʻahaʻa
• Piʻi ʻōmaʻomaʻo
• ʻAmelemona

phosphorus

phosphorusHe mea nui ia no ka ʻōnaehana kelepona olakino. He kuleana koʻikoʻi ia i ka hoʻoponopono ʻana i nā pūnaewele kino. Pono nō hoʻi no ka uluʻana o nā pūnaewele maʻamau. Mālama ia i nā iwi a me nā niho i ikaika a olakino. He kuleana koʻikoʻi ia i ka metabolism ikehu i loko o ke kino. Mālama pū ia i ke koena acid-base i loko o ke kino.

Loaʻa nā hōʻailona o ka nele o ka Phosphorus:

• nawaliwali o na iwi
• ʻEha hui
• nāwaliwali o nā niho
• ʻAnorexia
• ʻoʻoleʻa hui
• ka luhi

He aha nā meaʻai i loaʻa i ka phosphorus?

• hua sesame
• laiki laiki
• Soybean i kālua ʻia
• hua lā
• oat bran
• Nā hua ʻumeke
• Nā pua Pine
• me ka waiū
• ʻanoʻano ʻalani
• Tahini
• Nā hua flax

potasiuma

potasiumaPono ia no ka hana maʻamau o nā nerve impulses a me ka ʻōnaehana muscular. Hāʻawi ia i ke kaulike o nā wai. Mālama ia i ke olakino o ka naʻau.

ʻO ka nele o ka potassium i kēia mau hōʻailona:

• nāwaliwali o ka ʻiʻo
• ʻO ka lolo
• mimi pinepine
• ʻoʻoleʻa ʻiʻo
• ʻūhā ʻiʻo
• makewai loa
• Abdominal eha
• ʻeha ʻiʻo
• ʻāʻī ʻiʻo
• Palpitations puʻuwai
• ʻūlū, ʻūlū
• ʻōpū ʻōpū
• ʻoluʻolu ʻiʻo
• poniuniu, maule
• ʻĀpana ʻōpū

He aha nā meaʻai i loaʻa i ka potassium?

• Pīni Haricot
• carrots
• ʻO Raisins
• nā komako
• ʻeleʻele lau ʻōmaʻomaʻo
• ʻuala kālua
• ʻApelika maloʻo
• ʻO Kabak
• yogurt maʻemaʻe
• maia
• Fish
• avocado

luaipele

luaipeleHe mineral ia i loaʻa i loko o nā pūnaewele a pau o ke kino. He kuleana koʻikoʻi ia i nā hopena biochemical i loko o ke kino. Hoʻomaikaʻi i ka lauoho, ka ʻili a me ke olakino kui. Mālama ʻo ia i nā pae oxygen olakino i loko o ke kino a me nā hono. ʻO ia kekahi o nā minela maikaʻi loa no ka lauoho.

ʻO ka nele o ka sulfur i kēia mau hōʻailona:

• ʻili ʻili
• ʻO nā pilikia o ka ʻili e like me ka eczema, acne
• ʻili poʻo
• ʻEha niho
• Ka ihu koko
• Waimānalo
• migraine, poʻo poʻo
• kinoea, ʻai ʻai
• ʻO ka luaʻi
• Pohā
• hemorrhoids
• ʻO ka maʻi ʻole
• ʻEha ʻeha

He aha nā meaʻai i loaʻa i ka sulfur?

• Aloe vera
• Artichoke
• avocado
• pollen nalo
• Palukela kupu
• Dill
• radish
• Spinach
• strawberries
• nā komako
• Kahiko
• Nā hua kanu
• Kāpiki
• ʻO Bean Broad
• peaches
• ohia

paʻakai

He kuleana koʻikoʻi ka sodium i ka mālama ʻana i ke koko. Pono ia no ka ʻōnaehana nerve olakino. Hoʻomaikaʻi i ke ola kino. Mālama ia i ke kaomi osmotic maʻamau o ke kino a me ke kaulike wai. Pono ia no ka lawe ʻana i ka glucose a me ka lawe ʻana i nā meaʻai ʻē aʻe ma waena o nā membrane.

ʻIke ʻia nā hōʻailona ma lalo o ka nele o ka sodium:

• ʻūhā ʻiʻo
• Laumapa
• ka luhi
• ka manao ole, ka nawaliwali
• Nusea

He aha nā meaʻai i loaʻa i ka sodium?

• Spinach
• Fenugreek
• legumes
• nā ʻōmato maloʻo i ka lā
• Paʻakai paʻakai
• ʻalemona paʻakai
• Pāpaʻa waiū

chlorine

Hoʻomaʻemaʻe ʻo Chlorine i ke koko ma ka wehe ʻana i nā mea ʻōpala mai ke koko. ʻO ia ka anion nui i loko o ke kino. ʻO Chlorine, me ka sodium a me ka potassium, hoʻoponopono i ke kaomi osmotic i loko o nā kiko. Kāohi ia i ka hana ʻaila nui.

ʻIke ʻia nā hōʻailona ma hope o ka nele o ka chlorine:

• ʻūhā wela
• ka wela nui
• kuni
• nā maʻi puʻupaʻa
• puʻuwai hoʻopaʻapaʻa
• ʻO ka maʻi o Addison
• ʻO ka lauoho lauoho
• Nā pilikia me ka ʻōnaehana digestive
• pilikia niho
• Hoʻopilikia i ka pae wai kino

He aha nā meaʻai i loaʻa i ka chlorine?

• Palaoa
• bale
• ʻO ka palaoa
• legumes
• limu kai
• melon
• oliva
• Pineapple
• nā lau ʻōmaʻomaʻo

makanekiuma

makanekiuma He mineral koʻikoʻi ia no nā iwi olakino a me nā niho. Pono ia no ka hana olakino o ka ʻōnaehana nerve. He kuleana koʻikoʻi ia i ka metabolism ikehu. Hiki iā ia ke hana i nā kaʻina hana biochemical. He mea nui ia no nā sela olakino.

ʻIke ʻia nā hōʻailona ma hope o ka nele o ka magnesium:

• pilikia naʻau
• Nawaliwali
• ʻūhā ʻiʻo
• Lulu
• pilikia hanu
• Puʻupuʻu
• Hoʻopilikia ka hoʻomanaʻo a me ka huikau noʻonoʻo
• Nusea
• Hopohopo
• Ka maʻi kiʻekiʻe

He aha nā meaʻai i loaʻa i ka magnesium?

• Soybean
• Nā hua ʻumeke
• Nā hua Sunflower
• mohihi
• cashews
• ʻO nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka spinach
• ʻO Kabak
• sesame
• ʻAmelemona
• okra

me ka hao

me ka haoHe kuleana koʻikoʻi ia i ka lawe ʻana i ka oxygen mai nā māmā a i nā ʻiʻo. Pono ia no ka ʻōnaehana hanu olakino a me ka metabolism ikehu. Hoʻoikaika ia i ka palekana.

ʻIke ʻia kēia mau hōʻailona i ka nele o ka hao.

• ka luhi
• ka pehu o ke alelo
• haki kui kui
• ʻEha ʻeha
• hoʻonui ʻana i ka spleen
• Nā māwae a puni ka waha
• Nā maʻi maʻamau

He aha nā meaʻai i loaʻa i ka hao?

• Nā hua ʻumeke
• cashews
• Nā pua Pine
• Pihi
• ʻAmelemona
• mohihi
• ʻO nā huaʻai piha
• ka pauka koko
• lau ʻōmaʻomaʻo uliuli

Kobalt

ʻO Cobalt kahi mineral e pono ai no ka hana maʻamau o ka pancreas. Pono ia no ke kūkulu ʻana i ka hemoglobin. Mālama ia i ka ulu maʻamau o ke kino kanaka. He kuleana koʻikoʻi ia i ka hao hao.

ʻIke ʻia nā hōʻailona ma hope o ka nele o ka cobalt:

• maʻi maʻi luhi mau
• lohi ka ulu ʻana o ka ʻiʻo
• pōʻino aʻalolo
• Fibromyalgia
• nā maʻi ʻeha
• anemia
• ilihune kaapuni

He aha nā meaʻai i loaʻa i loko o ka cobalt?

• apricots
• ʻO Deniz ürünleri
• ʻO Fındık
• kiliala
• nā lau ʻōmaʻomaʻo
• ʻApoki ʻaʻa

keleawe

keleaweHe kuleana koʻikoʻi ia i ka hoʻokumu ʻana o RBC (nā ʻulaʻula ʻulaʻula). Pono ia no nā kīʻaha koko olakino. Hoʻomaikaʻi ia i ka ʻōnaehana nerve a me ka ʻōnaehana pale. He mea nui loa ia no nā iwi ikaika a olakino.

ʻIke ʻia nā hōʻailona ma hope o ka nele o ke keleawe:

• anemia
• Nā maʻi maʻi
• haʻahaʻa haʻahaʻa
• nalowale naʻau
• pilikia ka hele wāwae
• poho o ke kaulike
• Kaumaha
• pilikia ʻōlelo
• Lulu

He aha nā meaʻai i loaʻa ke keleawe?

• palaoa piha
• mohihi
• ʻO Fındık
• ʻuala
• hua sesame
• hua lā
• nā ʻōmato maloʻo i ka lā
• ʻukena kālua
• Nā hua ʻumeke
• lau ʻōmaʻomaʻo uliuli
• hua maloʻo
• cocoa
• Pepa ʻeleʻele
• Maya

kiniki

kinikiPono ia no ka hana pono o ka ʻōnaehana pale. He kuleana koʻikoʻi ia i ka māhele ʻana a me ka hoʻonui ʻana o ke kelepona. Pono ia no ka hakihaki ʻana o nā carbohydrates. Hiki i nā ʻeha ke hoʻōla. ʻO ia kekahi o nā mineral e pono loa no ka ʻili.

Loaʻa nā hōʻailona o ka Zinc deficiency:

• Pohā
• ulu ʻole o ka lolo
• nā ʻili ʻili
• ʻO ka nāwaliwali o ka ʻōnaehana pale
• hoʻōla lohi i nā ʻeha
• nā ʻeha maka
• pilikia ili

He aha nā meaʻai i loaʻa i ka zinc?

• Nati
• palaoa piha
• lāʻau ikiʻai wale
• Maya
• Nā Hua ʻAla ʻAla
• ʻanoʻano huled
• hua melika maloʻo
• Koleka ʻeleʻele
• ka pauka koko
• Pihi

molybdenum

molybdenumkōkua i ka hoʻohaʻahaʻa ʻana i ka hana ʻona ma muli o ka sulfites. Hoʻopaʻa ia i ka hana olakino o nā cell. He kuleana koʻikoʻi ia i ka metabolism nitrogen.

Loaʻa ka hemahema o ka molybdenum i kēia mau hōʻailona:

• pilikia o ke ake
• Jaundice
• Nusea
• ka luhi
• Laumapa
• ʻO ka luaʻi
• hāʻule i loko o kahi coma
• Nānā

He aha nā meaʻai i loaʻa i ka molybdenum?

• Walnut
• Lentil
• peas
• Akepaʻa
• nā komako
• carrots
• mohihi
• lāʻau ikiʻai wale
• ʻAmelemona
• Pīkini
• chestnut
• cashews
• ʻōmaʻomaʻo soya

iodine

iodine, He mineral koʻikoʻi ia no ka metabolism cell. Pono ia no ka hana maʻamau o nā ʻili thyroid. Kākoʻo ia i ke kaʻina hana apoptosis (makemake ʻia o nā pūnaewele maikaʻi ʻole). Kākoʻo ia i ka synthesis protein. Hoʻonui ia i ka hana ATP.

ʻIke ʻia nā hōʻailona ma hope o ka nele o ka iodine:

• Pokole o ka hanu
• pōʻaiapuni ʻokoʻa
• kuli
• kino kīnā
• Nā maʻi kino
• Kaumaha
• ka luhi
• Hema maloʻo
• pilikia i ka ale ana

He aha nā meaʻai i loaʻa i ka iodine?

• paʻakai iodized
• maloʻo maloʻo
• ʻUla ʻili
• ʻO Deniz ürünleri
• Cranberry
• ʻO ka yogurt organik
• piʻi kino
• ka waiu
• nā huakeke organik
• ʻO ka paʻakai kristal Himalayan
• Huamoa paila

selenium

selenium, pale i ke kino, pale i ka poino o ke kino. Mālama ia i ke kino mai nā hopena ʻawaʻawa o kekahi mau metala kaumaha a me nā mea ʻino ʻē aʻe. Manaʻo kekahi poʻe akamai he pale ia i ka maʻi kanesa.

ʻIke ʻia nā hōʻailona ma hope o ka nele o ka selenium:

ʻO ka nele o Selenium ke kumu o ka maʻi Keshan. Pili kēia maʻi i nā iwi a me nā hui. ʻO ka lohi o ka noʻonoʻo kahi hōʻailona koʻikoʻi o ka hemahema selenium.

He aha nā meaʻai i loaʻa i ka selenium?

• kālika
• Fish
• Hū a Brewer's
• laiki palaka
• ʻOaka
• hua lā
• Hua huapalaoa
• bale

Pono i kēlā me kēia lā

E hōʻuluʻulu;

ʻO nā huaora a me nā minelala nā mea hoʻohuihui e pono ai ko mākou kino. Pono e loaʻa kēia mau mea mai nā meaʻai maoli. Ma muli o ko lākou komo ʻana i nā hopena he nui i loko o ko mākou kino, ua kū mai kekahi mau pilikia i ko lākou hemahema.

Inā ʻaʻole hiki iā mākou ke loaʻa nā huaora a me nā minela mai nā meaʻai maoli a i ʻole nā ​​pilikia absorption, hiki iā mākou ke lawe i nā mea hoʻohui me ka ʻōlelo aʻo a ke kauka.

Nā kūmole: 1, 2, 3, 4, 5