Loaʻa i kēia mau wikamina 7 No ke kōkua ʻana iā ʻoe e ulu ʻoi aʻe

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Nui nā ala e hoʻonui ai i kou kiʻekiʻe. He mea nui ka meaʻai i kēia mea. ʻO nā huaʻai i loko o nā meaʻai ke kuleana nui i ka hoʻonui ʻana i ke kiʻekiʻe me ke ʻano kūpuna. I kēia ʻatikala, e kākau ana mākou e pili ana i nā wikamina e hāpai i ka ulu kiʻekiʻe.

Pono ke kino o ke kanaka i ka papaʻai kaulike i waiwai i nā wikamina a me nā minelala. ʻO nā wikamina e like me ka wikamina B1, wikamina B2, wikamina D, a me ka wikamina C a me nā minelala e like me ka phosphorus a me ka calcium e pono ai no kou ulu a ulu ʻana.

Ua hōʻike ʻia nā noiʻi he nui ʻaʻole e kōkua ka ʻai ʻana i nā meaʻai i waiwai i nā wikamina a me nā minelala i ka ulu kiʻekiʻe ʻana. I kekahi manawa, hiki i nā hemahema kino ke alakaʻi i kahi kiʻekiʻe pōkole.

Lulu ka poʻe e hana ana i ka wai i ka protein e kūkulu i nā mākala a kōkua pū ia iā lākou e ulu kiʻekiʻe. Akā ʻo ka inu ʻana wale nō i ka protein shakes ʻaʻole e hāʻawi i nā hopena maikaʻi.

E heluhelu kākou e ʻike i nā wikamina ʻoi loa no ka ulu a me ke kūkulu ʻana.

1. ʻO Wikamina B1 (Thiamine)

2. Wikamina B2 (Riboflavin)

3. ʻO Wikamina D

4. ʻO Wikamina C

5. Wikamina A

6. Pākuʻi

7. Kalipuna

1. ʻO Wikamina B1 (Thiamine)

Wikamina B1 paipai i ka ulu a kōkua i ka ulu kiʻekiʻe ʻana. Kōkua pū ia i ka hana maʻalahi o ke kaʻina hana digestive. Hāʻawi ka Vitamin B1 i ke kahe o ke koko i nā mea kōkua i kōkua i ka hāʻawi ʻana i ka ulu kūpono o ke kino. Paipai pū kēia wikamina i ke olakino puʻuwai maikaʻi a me ka hana kūpono o ka ʻōnaehana nūhou.

Nā kumuwaiwai o ka wikamina B1: Peanuts, soybeans, raiki, ʻoka, puaʻa, nā hua, nā hua, nā hua, a pēlā aku.

Pehea e loaʻa ai: Nui ka wikamina B1 i ka moa, no laila e hōʻoia e hoʻokomo iā lākou i ʻekolu mau manawa i hoʻokahi pule i kāu papaʻai.

2. Wikamina B2 (Riboflavin)

ʻO ka Wikamina B2 a i ʻole riboflavin kekahi huaora nui ʻē aʻe i ke kōkua ʻana iā ʻoe e ulu kiʻekiʻe. Aia ka hapa nui i nā lau lau ʻōmaʻomaʻo. Kōkua kēia meaola i ka ulu ʻana o ka ʻili, nā kui, nā iwi, a me nā lauoho.

Nā kumuwaiwai o ka wikamina B2: ʻO nā lau lau ʻōmaʻomaʻo, nā hua manu, nā iʻa, ka waiū, a pēlā aku.

Pehea e loaʻa ai: Hoʻopili iā lākou i kāu salakeke.

pale lauoho homemade no ka ulu lauoho

3. ʻO Wikamina D

ʻO ka Vitamin D, i kapa ʻia hoʻi ka lā ʻo ka lā ʻo ka wikamina, e kōkua i ka hoʻoikaika ʻana i kou mau iwi. ʻO ka hemahema pono ʻole o ka wikamina D e nāwaliwali ai kou iwi a me nā niho. ʻO ka Vitamin D kahi mineral pono e kōkua i ka omo ʻana i ka calcium a me ka phosphor i hāʻawi pū i ka ulu kiʻekiʻe.

Nā kumuwaiwai o ka wikamina D: Ka waiū, nā ʻōmato, kaʻuala, nā hua citrus, ka pua kō, nā iʻa momona, ka tī, a pēlā aku.

Pehea e loaʻa ai: Hoʻokomo i nā iʻa momona e like me ke tuna, salmon, a me ka mackerel i kāu papaʻai.

4. ʻO Wikamina C

ʻO ka Vitamin C ka mea i ʻike ʻia ma ke ʻano he ascorbic acid kahi i ʻike nui ʻia ma kahi o nā hua citrus. Kōkua kēia wikamina i ka holoi ʻana i nā toxins mai ke kino a no laila hoʻonui i kou palekana. Hāpai ia i ka ulu ʻana o nā iwi a hoʻoikaika iā lākou.

Nā kumuwaiwai o ka wikamina C: Nā hua citrus, guavas, ʻōmato, hua, uala, a pēlā aku.

Pehea e loaʻa ai: E loaʻa i kahi pola i piha i nā huaʻai e like me ka guavas, ʻalani, kiwi, a me ka hua waina i kēlā me kēia lā e ʻike i ka hoʻonui nui ʻana o kou kiʻekiʻe.

5. Kalipuna

ʻO ka kalipuna kekahi mineral nui e kōkua i ke kino e hoʻonui i ka ulu ʻana o nā iwi. Kōkua kēia i ka hoʻonui ʻana iā ʻoe i ke kiʻekiʻe. Pono e lawe i ka calcium i kēlā me kēia lā e hoʻonui i ka ikaika a me ka lōʻihi o nā iwi.

Nā kumuwaiwai o ka puna: Ka waiū, nā huahana waiū e like me ka tī, curd, butter, spinach, turnip greens, etc.

Pehea e loaʻa ai: E loaʻa i kahi aniani o ka waiū i ka pō no ke koi calcium kūpono. Hoʻohui i ka tī, ka yogurt, a me ka bata i kāu papaʻai i kēlā me kēia lā.

6. Pākuʻi

ʻAʻole lawa ka Calcium e hana i nāʻiʻo a me nā iwi ikaika. Koi ʻia ka phosphorus me ka calcium no ka mea pono kēia mau mea ʻelua i mea e loaʻa ai nā hopena i ka ulu kiʻekiʻe ʻana. Loaʻa i nā iwi o ke kino he 80 pākēneka o ka phosphore a kōkua kēia i ka pale ʻana i ka ulu lohi o nā iwi a me nā osteoporosis.

Nā Kumuwaiwai o phosphorus: Loaʻa i nā hua, nā pī, iʻa, a me nā mea ʻē aʻe i kahi nui loa o kēia mineral.

Pehea e loaʻa ai: E lawe i nā mīkina lima a ʻai i kēlā me kēia lā a e kuhikuhi i ka ʻai ʻana i ka iʻa i ʻekolu mau pule.

7. ʻO Wikamina A

Wikamina A maikaʻi loa ia no ka ulu maʻamau a me ka hoʻomohala ʻana, a me ka hoʻoponopono ʻana o ka iʻa a me ka iwi. Maikaʻi kēia wikamina hiki ke hoʻoheheʻe ʻia ka momona no ka hoʻomaikaʻi ʻana i ka ʻili maikaʻi, nā maka, a me nā pane ʻōnaehana pū kekahi.

Nā kumuwaiwai o ka wikamina A: ʻO ka tī, ka waiū, nā hua manu, nā kāloti, ka uhi, a pēlā aku.

Pehea e loaʻa ai: Hoʻohui i nā kāloti a me nā hua manu i kāu salakeke a inu i ke aniani o ka waiū i kēlā me kēia lā.

E lawelawe iā ʻoe iho i kahi ākea o nā meaʻai āpau, nā meaʻai hou e like me ka hiki. E hoʻomanaʻo wale nō i ka ʻai ʻana i nā meaʻai olakino e hoʻonui ai ʻoe i ka lōʻihi.

Kaʻana i kēia ʻatikala!

Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like ia me kāu poʻe i aloha ai.

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