Hoʻokaʻawaleʻia nā huaʻai a pau i loko o nā huaʻai wai kūmole a me nā momona. E like me kouʻike, he haʻawina maikaʻi loa kēia i ka mua: loaʻa iā lākou ka waiwai e hōʻiliʻili i loko o nāʻiʻo a me nā'ōpona momona. Ma muli o kēia,ʻaʻole lākou e hoʻonāukiuki wale i ka laweʻana o nā mea momona e hele mai ana mai kaʻai mai, akā, he manawa mau nō lākou ma ke kino. Eia nō naʻe, heʻano hope loa kēia o kēiaʻano -ʻaʻole ka maikaʻi o ka huaʻai huaʻai i loko o ke kino. E hoʻomanaʻo - i nā mea e pono ai!
ʻO nā huaʻai momona-momona: ka mea maʻamau
ʻO kaʻikepiliʻoi loa e pili ana i nā huaʻai momona-momona ka papa. ʻO kēiaʻano e komo pū ana i kēlāʻanoʻanoʻano like me ka mau huaʻaola A, D, E, K. E like me ka maopopo o ko lākou inoa, hiki i kēia mau mea ke hoʻomohu a hoʻomohu waleʻia i loko o nā mea pale wai - waiʻole i kēia wai.
He mau mea nui loa kēia mau huaʻai:ʻo ka mea mua,ʻo ia ke kuleana no ka uluʻana, ka hoʻomau houʻana i ka iwi a me nā maʻi epithelial, no ka mālia o kaʻili a me ke ola o ka lauoho. ʻO nā huaʻona momona momona e pono e mālamaʻia no ka mālamaʻana i ka'ōpio a me ka nani. ʻO ka hoʻohuiʻana o nāʻoihana hoʻonani i hanaʻia e hoʻoponopono hou i kaʻili a hoihoi hou i ka lauoho,ʻo ia kēia mau huaʻai.
ʻO nā huaʻa momona a momona a me kā lākou mau hana
ʻOiaiʻo ka meaʻai hiki ke hōʻikeʻia nā huaʻai momona-momona i keʻano, aia i kēlā me kēia o kāna mau hana pono'ī i loko o ke kino. ʻAʻole pono i nā manawa e pono ai ke lawe iā lākou a pau i kahi pōpilikia: kahi hikiʻole o hoʻokahi wale nō o lākou e hiki.
ʻO ka Vitamin A (retinol, acidic retinoic)
Ua hoʻokumuʻia kēia huaʻa i loko o ke kino kanaka mai nā carotenes, aia i loko o nā mea kanu. Inā kūpono ka nui o kēia huaʻaola i loko o ke kino, a laila maikaʻi ka hihiʻo, e loli koke nā maka i ka pouli. Eia hou,ʻo ka pūnaewele kūlohelohe e hāʻawi koke aku i kāna pane i nā maʻi a me nā maʻi. Ke hoʻopili mauʻia nā pūnaewele o kaʻili a me ka mucous i mua o kēia huapaʻa. Eia nō naʻe, i nā mea kiʻekiʻe, he pōʻino ka huaʻaina A - hiki ke hoʻokuʻu i nā iwi momona, ka maloʻo maloʻo, nāwaliwali, nāwaliwali nā maka a me nā maʻi'ē aʻe. Hiki iāʻoe ke loaʻa iā ia mai nā huahana: nāʻano kāpena a pau, nā huaʻalani a pau a me nā hua huaʻai, ka saladi, ka pepaʻulaʻula , a me ka waiū, ka cheese a me nā hua.
ʻO ka Vitamin D
He meaʻai kupaianaha kūikawā kēia e hoʻopili ana ke kino i ka malamalama o ka lā. Ināʻoe he 20-30 mau minukeʻekolu manawa i ka hebedoma ma lalo o ka lewa ākea, ua lawa kēia i mea e pilikiaʻole ai ke kino i kona nele. He mea weliweli loa kāna hana -ʻo ia ka maʻi hela, ka pōʻino i nā puʻupaʻa, nā moku o ka naʻau, nāwaliwali i nāʻiʻo. ʻAʻohe mea e hoʻomanaʻo ai ka poʻe koʻikoʻi i ka nui o ka hoʻohanaʻana i ka sunscreen. Hiki iāʻoe keʻai me kaʻai mai nā meaʻai e like me ka ate hānai, iʻa momona, kahi, ka waiū, nā huaʻeto pua, nā hua o ka meaʻai.
ʻO ka Vitamin E (tocopherol, tocotrienol)
ʻO kēia huaʻapa he kumu hoʻohālikelike kūlohelohe ia, e hiki ai iā ia ke pale a me ka hōʻehaʻana i ka pōʻino i nā pūnaewele a me nā hana i loko o ke kino. Inā nui ka huakino E, hoʻemiʻia ka pilikia o ka maʻi kanesa a hoʻonui i ka pilikia.
ʻO Vitamin K (menaquinone, menadione, phyloquinone)
Pono kēia mau huaʻaina no ka hana maʻamau o ke koko, akā,ʻo kona hopena i alakaʻiʻia i kaʻoiaʻiʻo o nā lāʻau lapaʻau e kauʻia ana i nāʻeleʻele,ʻaʻole i maʻalili. I loko o kahi kino olakino, hoʻohuiʻia kēia huaʻala e ka microflora intestinal. Hiki iāʻoe ke loaʻa iā ia me ka meaʻai ināʻoe e hoʻokomo i kēlā mau māhele i kāu meaʻai: nāʻano kāpena a pau, nā hua iʻa, nā hua, ka waiū, ka ate.
E mālama pono i kāu olakino a lawe i kēia mau huaʻai ināʻikeʻoe ma nā hōʻailona hōʻailonaʻaʻole lawa lākou i ke kino.