ʻOiaʻiʻo, ua lohe mua ʻoe: "E ʻai i nā kāloti, maikaʻi ia i kou ʻike." ʻO kēia nā mea a pau e pili ana i ka ʻai ʻana i ka mea liʻiliʻi a me ka ʻai ʻana i nā kāloti i ke olakino maikaʻi o ka maka a ʻo ia ke kumu o kāna mau huaʻa A. ʻO nā ʻano hana he retinol, retinal a me retinoic acid a me ka provitamin A.
ʻEkolu mea ʻai me nā kāloti e pale ai i kou ʻeleʻele
Ma keʻano laulā, he mea koʻikoʻi ka huaora A i nā mea ola hou a he mau hana koʻikoʻi no nā mea ola hou, a me nā mea ʻē aʻe e pili ana i ke olakino maka maikaʻi. No ka mea hiki i ka hemahema ke kumu i ka makapō i ka pō, hiki ke hoʻololi i ka pōʻeleʻele, ka makapō ma muli o ka hānau ʻana a pili pū kekahi me ka xerophthalmia, ʻo ia kekahi o nā kumu pinepine o ka makapō kamaliʻi.
Hāʻawi i ka hoʻomohala kūpono o nā kino a me nā ʻiʻo. Pono mau ʻo ia e hoʻololi i nā pūnaewele kahiko i loko o ka iwi iwi o kona kino, ʻo ia hoʻi, ka iwi iwi, ka ʻōpū ʻōpū a me nā wahi ʻē aʻe. Ma muli o kēia hoʻopiha hou ʻana i ka pae maikaʻi loa, pono ka ʻai kūpono o ka huaora A.
Mālama ka Vitamin A i ke ola kino.
E komo i loko o kā mākou ʻōnaehana pale. Hoʻohana pū kēia huaora i ka ʻōnaehana immune ma o ka hoʻoponopono ʻana i ka ʻiʻo epithelial a kōkua i ka hana ʻana o nā cell immune.
Hana antioxidant. Loaʻa iā ia ka mana e hoʻokaʻawale i nā radical manuahi (ʻo ia nā molekole reactive a no laila e hoʻōki i ka ʻelemakule mua o kā mākou mau cell a me nā kino.
He kuleana koʻikoʻi i ka hana hou ʻana a me ka ulu ʻana o ka embryonic. Pono ka Vitamin A no ka ulu ʻana o ka sperm i nā kāne a no ka hoʻomohala kūpono o ka placenta i ka wā hāpai.
Paipai ʻia ka noi
ʻO ka ʻōlelo aʻoaʻo no ka poʻe ma mua o 14 mau makahiki, ʻo ka lawe ʻana i ka huaora A ma waena o 700 a me 900 mg / lā.
ʻO kona hemahema, ma waho aʻe o ka pilikia o ka maka a me ka hānau keiki, hoʻonāwaliwali i ka ʻōnaehana pale, hiki ke hoʻoulu i ka neʻe ʻana ʻole, nā ramps, nā loli ʻili a me ka emi ʻana o ka ulu.
He aha kāu e ʻai ai e pale i ka nele o ka vitamin D
Pono e nānā nui ʻia i ka poʻe me ka maʻi ʻōpū paʻa a i ʻole ka maʻi celiac e loaʻa ana nā pilikia i ka lawe ʻana i kēia vitamina.
ʻO nā meaʻai e waiwai i ka wikamina A
Me ka ʻai ʻokoʻa a me ke kaulike hiki iā mākou ke hāʻawi i ko mākou kino me ka nui o ka huaora A. Hiki iā mākou ke loaʻa iā mākou ma ka honua holoholona a me nā mea kanu (ma ke ʻano o ka provitamin).
- Kāleka
- Nā lau lau ʻōmaʻomaʻo
- ʻO nā mea kanu a me nā hua o nā kala ʻeleʻele e like me ka mandarin a me ka paukena
- Akepaʻa
- ʻO ka ʻōpū
- sardinia
- ʻO Calamares
- Nā pua
- Nā huahana waiū
He mea nui e hoʻomaopopo i ka lawe ʻia ʻana o ka huaora A i makemake ʻia e ka nui o ka momona meaʻai, no laila pono e hui pū i nā meaʻai momona e like me ka avocado me nā mea ʻē aʻe e like me kā kāloti a spinach.
ʻAʻole pono e hōʻino i nā huaora.
ʻO ka make ʻana o ka vitamina A
Pono ʻoe e makaʻala no ka mea pono ka vitamina A akā e like me nā mea āpau i ke ola, aia i ka nui kūpono. ʻAʻole ka nui o ka lawe ʻana e hāʻawi iā mākou i ka ʻike maikaʻi aʻe, no ka mea, ʻo ia ka momona-soluble vitamina a me ka ʻai nui ʻana e hiki ke hoʻoulu i nā mea ʻawaʻawa, e hoʻoulu ai i ka nausea a me ka luaʻi ʻana, ka hiamoe, ke poʻo, ka ʻāʻī a i ʻole nā malformations i loko o ka pēpē i ka hihia o nā wahine hāpai a me ka nui loa. nā hihia kakaʻikahi.
Eia kekahi, hiki iā ia ke hoʻopau i ka hyperpigmentation o ka ʻili ma muli o ka lawe nui ʻana o nā carotenoids.
He mea nui e hoʻomaopopo inā ʻoe e lawe i nā mea hoʻohui huaʻai A no kēia kumu, pono paha ʻoe e hoʻomaha i ʻole e kū mai ke kūkulu ʻana i mea e hoʻomake ai.
No laila, ʻike ʻoe, e hoʻohui i nā kāloti, akā ʻo ka paukena, ka ʻuala, nā tangerines, sardines, nā hua manu a me nā meaʻai waiu i kāu ʻai, e hōʻoia i nā ʻano like ʻole, e hoʻomaʻamaʻa i ka hoʻoikaika kino a hoʻomaha pono.
Hiki iā ʻoe ke aʻo hou aku e pili ana iā Elisa Escorihuela ma o kāna moʻokāki Instagram: @eliescorihuela, kāna hana ma ka Nutt Nutrition Center a ma kāna puke 'Dietoterapia'.
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