ʻO kēia mau mea e pono ai no ka hana maʻamau o nā pūnaha o ke kino, e like me ka digestive,ʻehu a me ka maʻi o ke koko, no laila eʻike i nā meaʻai e komo ana i nā hua B a hoʻokomo iā lākou i kāu meaʻai e pono ai ka poʻe a pau e mālama nei i ko lākou ola kino.
Aia i hea nā huaʻa B?
No ka hoʻopihaʻana i ka nui o kēia microelement i loko o ke kino, ponoʻoe e hoʻokomo i nā hua a me nā hua ma kāu menu: ka milo, ka maile, kaʻalani, ka pua, ka quince, ka pulu a me kaʻeleʻeleʻeleʻele . I ka 100 g o kēlā me kēiaʻano mai kēia papa inoa e pili ana i kahi 0.4 mg o ka huaʻaola i'ōleloʻia, he nui loa. Ma kahi o ka nui o kēia microelement e loaʻa iāʻoe inā eʻaiʻoe i 100 g ke kāleʻa keʻokeʻo a iʻole ka puaʻaleʻa, eggplant, ka pipi a me ke kāleka. ʻO kēia mea waiwai e loaʻa ai iāʻoe i loko o ka pua, hiki keʻaiʻia i ka hou a me ke kēni, a me nā pī.
Ma ka'ōleloʻana e pili ana i nā hua'ōlelo o ka hui B, hikiʻole ke haʻi aku i nā meaʻai. He nui ka nui o kēia microelement i loko o kaʻiʻo pīpoki, ka pipi a me kaʻiʻo puaʻa, ka lehelehe, ka mea hū, nā puʻupaʻa a me ka puʻuwai. Kūkala nā mea kūikawā i ka hoʻopauʻana o ka lāʻau wela i kēia huahua, no laila,ʻoi aku ka maikaʻi no ka kukeʻana i nā meaʻai no nā kāne, e hoʻemiʻia ka nui o nā mea momona i loko o ke pā,ʻaʻole ia he mea nui no ka poʻe e hahai ana i nā kumuhana o ka meaʻai maikaʻi .
Inā makemakeʻoe eʻike i kahi e mau ai nā huaora o ka hui, a laila e ponoʻoe eʻike e pili ana i ka hikiʻana o kēia mea i ka huaʻai a me ka palaoa. ʻO ke kumu, hiki ke loaʻa kēia microelement i loko o ka pālele bale, ka bale, ka buckwheat a me ka oatmeal, ua'ōleloʻia eʻai i hoʻokahi mau lawelawe i kēlā me kēia pule o kēia mau huapalapala, ma kēiaʻano,ʻaʻole ka mea hōʻino iāʻoe i ka hemahema o kēia huaʻa. Ma kaʻaʻahu keʻokeʻo a me ka raike, aia kekahi mau kikowaena o ka hui B, akā,ʻaʻole hiki iāʻoe ke hōʻino i kēia mau huaʻai e kekahi meaʻai meaʻai, no ka mea he nui nā huaʻaleʻa i loko o lākou, e ho'āʻo eʻai i ka 200 g bakena hua ma ka lā.
Hōʻoia nā kaukau eʻai i nā meaʻai me nāʻano B i nā hua nui i nā kānaka e komo mālie i nā haʻuki, eʻike ana i ke kaumaha nuiʻole a iʻole e hakakā me nā hopena o ka pilikia nui, eʻike ana i ka pōloli , a me ka hoʻi hou mai i nā maʻi. Mālama ka microelement i ka hoʻoponoponoʻana i ke olakino a me ka maikaʻi.