ʻO ka meaʻai i waiwai i nā huaora: nā meaʻai nui loa

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Pēlā ʻoe e hānai ai iā ʻoe iho me ka meaʻai waiwai nui o ka huaora

ʻOi aku ka maʻalahi o ka ʻai ʻana i nā meaʻai waiwai nui ma mua o ka manaʻo o ka poʻe he nui. Ma ke kumu, loaʻa nā huaora A i ka E a me ka huaora K. Aia kekahi mau huaora B.

• Loaʻa ka Vitamin A i nā yolks hua manu, ate, ʻulaʻula pepa, spinach, a me ka waiū holoʻokoʻa.
• Hiki iā ʻoe ke loaʻa ka huaʻa B1 mai ka pī, ka puaʻa, a me nā huahana kīʻaha piha.
• He nui ka huaora B2 i loko o ka broccoli, a me nā huahana waiu e like me ka cheese, ka ʻiʻo, a me ka iʻa.
• Loaʻa i kou kino ka niacin, ka mea i kapa ʻia ʻo vitamin B3, mai nā lau ʻōmaʻomaʻo a me nā hua manu, ka ʻiʻo, a me ke ake.
• Ua kapa ʻia ʻo Vitamin B5 he pantothenic acid a loaʻa i ka nui i loko o ke ake, nā halo, a me nā kumulāʻau sunflower, no ka laʻana.
• Hiki iā ʻoe ke hoʻokō i kāu mau koi vitamin B6 me ka avocados, ka maiʻa, ka ʻiʻo, ka ʻuala, ka waiū, a me ka walnuts.
• Hiki ke loaʻa ka biotin (vitamina B7) i nā yolks hua manu, ka hū, ke ake, a me nā lelo.
• ʻO ke kāpeti, salakeke ʻalani, a me nā hua palaoa piha ka nui o ka huaʻa B9 (folate).
• Hiki iā ʻoe ke loaʻa ka huaʻai B12 mai nā hua manu, ka iʻa, ka ʻiʻo, ka ate, a me nā huahana waiu.
• Loaʻa ka ʻakika Ascorbic (vitamina C) i loko o ka chokeberry, broccoli, kale, black currant, sea buckthorn, a me nā hua citrus.
• Loaʻa i kou kino ka huaora D ke ʻai ʻoe i nā iʻa ʻaila e like me ka salmon a me ka tuna. Eia kekahi, hua ʻia ka huaora D e ke kino ponoʻī ma o ka hoʻolaha ʻana i ka radiation UV.
• Loaʻa ka Vitamin E i ka pata, hua manu, nā nati, a me nā aila meaʻai.
• Loaʻa ka Vitamin K no ka ikaika o ka iwi olakino i ka kale, ka letus ʻōmaʻomaʻo, ka ʻuʻu wai, a me ka spinach.

Pehea e hoʻomākaukau ai i ka meaʻai waiwai nui i ka huaora

I ke kūʻai ʻana, pono ʻoe e hōʻoia e loaʻa iā ʻoe nā waiwai hou. ʻO nā mea kanu a me nā huaʻai e ʻono a ʻālohilohi ke kala. ʻO ka ʻelemakule ka huahana, ʻoi aku ka nui o nā huaora i nalowale.

• Ma ke kumu, ʻaʻohe hewa o nā waiwai i hoʻomoʻa ʻia, no ka mea, ʻo kēia mau mea he mea hou loa.
• He mea nui ka mālama pono ʻana i ka wā e hoʻoheheʻe ʻia. ʻOi aku ka maikaʻi o nā huaʻai a me nā huaʻai inā mālama ʻia lākou ma kahi anuanu a pouli.
• E hoʻomākaukau i nā mea kanu i ka wikiwiki a me ka hou e like me ka hiki, no ka mea, nalowale nā ​​​​huaʻai i ka wai i ka wā kuke. ʻOi aku ka maikaʻi o ka mahuka no ka mea e mālama ai i nā huaora.
• ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ka meaʻai maka, no ka mea maʻamau ka mea hou a loaʻa pū nā huaora a pau.