Meaʻai aoga tele ile vitamini
Anotusi
- Ituaiga o vaitamini
- Laulau o meaʻai mauoa i vitamini
- O afea e inu ai vitamini supa
- O a vitamini e faʻatulagaina le mamafa
Meaʻai mauoa i vaitamini e faʻamalosia lou paʻu soifua maloloina, lou laulu matagofie ma faʻapaleni lou tino, aloese mai faʻamaʻi pei o le anemia, scurvy, pellagra ma e oʻo i hormonal poʻo atinaʻe faʻafitauli.
O le auala sili e tofoina ai vitamini e ala lea i le felanulanuaʻi o meaʻai, aua o meaai e le naʻo le tasi le vaitamini ma o lenei ituaiga o meaʻai e faʻalauteleina ai le soifua maloloina. O le mea lea, tusa lava pe 'aina se moli, lea e mauoa i le Vitamini C, alava, isi vaitamini ma minerale o loʻo faʻaumatia foi.
Ituaiga o vaitamini
E lua ituaiga vaitamini: gaʻo-soluble, pei o le vitamini A, D, E, K; e masani ona iai i meaʻai pei ole susu, suauʻu iʻa, fatu ma fualaʻau, pei ole broccoli, mo se faʻataʻitaʻiga.
Ma o isi vaitamini o vai e mafai ona fofo i le vai, pei o le B vitamini ma le vaitamini C, o loʻo maua i meaʻai pei o le ate, fefete pia ma fualaʻau mata, mo se faʻataʻitaʻiga.
Laulau o meaʻai mauoa i vitamini
| Vitamini | Maualuga faʻamatalaga | Taua mo |
| Vitamini A | Ate, susu, fuamoa. | Paʻu faʻamaoni ma mata maloloina. |
| Vitamini B1 (Thiamine) | Pork, Pasila nati, galu. | Faʻaleleia le manava o meaai ma o se vailaau faʻamama namu. |
| Vitamini B2 (Riboflavin) | Le ate, fefete a le mea inu pia, oat bran. | Soifua maloloina o fao, lauulu ma le paʻu |
| Vitamini B3 (Niacin) | Fefete a Brewer's, ate, pinati. | Soifua Maloloina i le tino popole |
| Vitamini B5 (Pantothenic acid) | Fou pasta, ate, sunflower fatu. | Feteʻenaʻi le popolevale ma faʻatumauina le faʻagaioiga masani o le gastrointestinal tract |
| Vitamini B6 (Pyridoxine) | Ate, faʻi, samani. | Puipuia arteriosclerosis |
| Biotin | Pinati, hazelnuts, saito mago. | Metabolism o gaʻo ma polotini. |
| Folic acid | Ate, fefete a pia, lentil. | Auai i le fausiaina o toto sela, puipuia le anemia ma faʻamalosia le malosi puipuia. |
| Vitamini B12 (Cobalamin) | Ate, figota o le sami, faisua. | Fausiaina o mumu toto sela ma le faʻamaoni o le gastrointestinal mucosa. |
| Vitamini C | Strawberry, kiwi, moli. | Faamalosia vaʻa toto ma faʻavave le faʻamaloloina o manuʻa ma mu. |
| Vitamini D | Cod ate suauʻu, samani suauʻu, faisua. | Faamalosia o ponaivi. |
| Vitamini E | Suauʻu germ germ, sunflower fatu, hazelnut. | Paʻu amio saʻo. |
| Vitamini K | Brussels sprouts, broccoli, cauliflower. | Toto toto, faʻaititia le toto taimi o se manuʻa. |
Meaʻai mauoa i vitamini e iai foʻi minerale, pei o le magnesium ma le uʻamea, e fesoasoani e tauivi faʻaletino, faʻavaivaia mafaufau, faʻapipiʻi ma e oʻo lava i anemias, mo se faʻataʻitaʻiga.
Vitamini ma minerals o ni mea taua e puipuia ai le amataina o faʻamaʻi. Matamata i le vitio lenei ma siaki nisi o meaʻai faʻaoaina i vitamini ma minerals ma penefiti soifua maloloina latou te maua:
O afea e inu ai vitamini supa
Vitamini faʻaopopo, pei ole Centrum, e masani ona faʻaaogaina pe a iai se manaʻoga tele e le tino mo nei meaʻai, pei ole taimi o maʻito poʻo le faʻasusu o pepe, mo se faʻataʻitaʻiga.
I se faʻaopopoga, vitamini faʻaopopoga na faʻaaogaina foi o se faʻaopopoga e faʻatamaoa ai meaʻai ona o le soʻona popole poʻo faʻamalositino faʻamalositino, mo se faʻataʻitaʻiga, aua i nei tulaga o le tino manaʻomia tele vitamini.
O le faʻaaogaina o mea faʻaopopo o vitamini poʻo seisi lava mea aoga e tatau ona faʻaaogaina i lalo o le taʻitaʻiga a le fomaʻi poʻo le nutristist.
O a vitamini e faʻatulagaina le mamafa
Vitamini e leai se kalori ma o lea e le gaʻo ai. Peitaʻi, o le faʻaopopoga ma vaitamini, aemaise lava le vaitamini B, aua e fesoasoani e faʻatonutonu ai galuega a le tino e mafai ona maua ai le faʻateleina o le manaʻomia o le tino, pe a 'ai le tele o meaʻai, o le leai o ni meaʻai e faʻatonuina.
Manaia
Lithotripsy