ʻO ka nīnau o nā hua hua hua i ka hoʻoilo,ʻo ka manawa wale nō e hopohopo i ka poʻe i loaʻa i ka pilikia o ka pilikia, nā pane palepole, kaʻiliʻana i kaʻili a me nā hōʻailona'ē aʻe. Eia nō naʻe, i ke kau anuanu, i ka wā e huli ai mākou i kahi meaʻai maʻamau aʻaʻole ka maikaʻiʻole, pono i nā kānaka a pau e noʻonoʻo e pili ana i nā huaora, i hiki ai i ke kino ke hoʻomau i ka hana maʻalahi, pololei a kaulike.
He aha nā huaʻai e pono ai i ka hoʻoilo?
ʻO nā mea e pono ai ke kino ma ka hoʻoilo a me ke kauwela heʻano like. Eia naʻe, inā i ka wā maʻamau keʻai pinepine nā kānaka i nā huaʻona, nā hua waina, nā hua , a me nā mea e pono ai mai ia mau mea, a laila ma ka hoʻoilo me kēia mau pilikia. ʻO ia keʻano o nā huaʻai no ka hoʻoilo,ʻo nā huaʻaola A, B, C, D,ʻE, K.
No kaʻikeʻana i nā huaʻai e pono aiʻoe e lawe i ka hoʻoilo no ka hoʻoilo, e hoʻolohe i ke kūlana o nā "kuhikuhi" - ka lauoho, kaʻili, nā kui, a pēlā aku.
- Inā heʻanoʻeleʻeleʻoe,ʻulaʻula kaʻili keʻokeʻo aʻoluʻolu,ʻo ia hoʻi he pono ka loaʻaʻana o nā huaʻa A, C,ʻE a me ka hui B.
- Inā kūleʻa kou lauoho a paʻakikī nui i waho, a hemoʻole kou mau kui, ponoʻoe i nā hua B a me C, a me ka magnesium, ke keleawe a me ka hao.
- Inā loaʻa iāʻoe ka dermatitis, aʻaʻole e ho'ōla i nā maʻi ma kaʻili lōʻihi, ponoʻoe i nā huaʻa C, D, a me K.
- Inā loaʻa pinepineʻoe i ka maʻi, hiki i ka huaʻai C a me B no kou hoʻopakele.
Ma muli o ka nele o nā mea iʻikeʻia eʻoe, hiki iāʻoe ke koho i nā huaʻai e inu i ka hoʻoilo. Hiki iāʻoe ke kūʻai aku i kahi'āpana, aiʻole nā hua hua a pau. Aia kekahiʻano maʻamau e like me kaʻikeʻana i nā huaʻai me ka meaʻai. Ma kēiaʻano ua hoʻokahua nuiʻia lākou.
ʻO nā huaora i ka hoʻoilo i nā meaʻai
I ka hoʻoholoʻana i nā huaʻai e lawe ai i ka hoʻoilo, hiki iāʻoe ke kuhikuhi i ka papa inoa o nā meaʻai e lako ai kēia waiwai, a hoʻopōpī i kou kino me nā makana o keʻano. E noʻonoʻo i kahi e nānā ai i kēlā me kēia huapona:
- Loaʻa ka (retinol) i ka paukū, nā kāloti, ka pepa, ka broccoli, ka pā paʻi, ka pī, ka'ōpiʻa, nā hua waina, ka buckthorn moana a me ka'īlio, a me ka caviar, ka ate, nā hua a me nā hua puaʻa;
- Mālamaʻia ka B1 (thiamine) ma kaʻai, ka laiki laiki, ka oatmeal, ka pī, nā nūnū, a me ka pipi, ka iʻa, ka moa a me nā yolks hua manu;
- Hiki ke loaʻa iā B2 (riboflavin) mai ka peʻa, ka oatmeal, ka buckwheat, ka berena, a me nā huahana a me nā meaʻona.
- Hiki ka B5 (pantothenic acid) i ka makahiki holoʻokoʻa i ka mea hū, ka hazelnut, buckwheat, oatmeal, peʻa, a me ka moa, mea hua meaʻai a me caviar;
- B6 (pyridoxine) i loaʻa i kaʻaila, ka palaoa, kāpena, beans, soy, buckwheat, pyshenka, bananas, walnuts, a me ka ate, kaʻiʻo, ka iʻa a me ka waiū;
- ʻO ka B9 (folic acid) aia ma nā kāloti, ka pī, ka bala, ka bale, ka buckwheat, nā nuts, ka maiʻa, nā haloo, nā lā, a me ka waipalama, ka ate a me ka pipi;
- Hiki i ka B12 (cyanocobalamin) ma ka kalepa kalepa, ka leka (me ka pia), soy, a me nā hua meaʻai, nā meaʻai, nā iʻa a me nā moa;
- ʻO ka C (ascorbic acid) i loaʻa i ka kiwi, ka lūlū, keʻano o ka kāpena, ka pepa, ka'īlio ola, nā kupa puana, nā kāpili kāpili;
- Hiki ke loaʻa iā D (calcatesrols) mai ka caviar, ka iʻa iʻa, nā hua laʻa a me nā hua;
- H (tocopherols) aia i loko o nāʻaila, nā nati, nā pīni, nā kīpala, a me ke akepaʻa, nā yolks a me ka waiū;
- H (biotin) i hōʻikeʻia i nā nati, i nā pīni, nāʻuala, nā kāloka, nā beets, nā alani, nā'ōla, ka bala, ka palaoa, ka raiki, a me kaʻiʻo, nā hua, nā iʻa, nā mea laʻa;
- Ua loaʻaʻo K (phytomenadione) i ka'īlio ola, ka kāpelu, ka oatmeal, ka palaoa, ka'ōmaʻomaʻo, me nā hua a me ka ate.
- Loaʻaʻia ka PP (nicotinic acid) ma ke broccoli, nā nomi, nā lā, nā huapalapala huapalaoa a pau, a me ka puaʻa, ka ate, ka cheese, ka waiū.
ʻOiai i ka loaʻaʻole o nā makana kau wela, i ka hoʻoilo, hiki i ka manawa hiki ke hāʻawi i ka hua o ka huaʻai i loko o ke kino. ʻO ka mea nui -ʻo ka hoʻoponopono ponoʻana i kāu menu, me ka hoʻohanaʻana i nā meaʻai pono wale nō.