Hāmau na hoailona i kou kino 'aʻole i lawa ka i nā wikamina a me nā minelala hao

ʻO ia mau mea o mākou ka poe hooikaika i kaʻai ola a me ka nutritious ai,ʻalo me ka nele o nā wikamina a me ka mahuaola. Eia nō kekahi ike hana mana i kou kino mea nele, i loko o nā wikamina.

Brittle, discolored kui

Hao - he nui a me ka pono no ke kino o ka mea pōhaku. Women lilo hou i ka hao no a hiki i ka menstrual kalapona, e like me ka nele ana o keia hehee ai i loko o ke kino pinepine i vegetarians. Men nō kāu hoopau ia oi hao ma mua o ua pono.

A hiki aku i ke kino i nele i ka hao, e hoike mai ai ia ia iho i loko o ka mawaho hoailona, e like me kui, na aoao elua, a me na wawae, he lenalena, a pinepine wāwahi ai, a me ka lenalena loko lilo o ka lihilihi.

Women ka poe i ole i menopause, e pono 18 milligrams o ka hao no ka lā, na kanaka - 8 milligrams. Best kino perceives hao mai ka holoholona kumu, e like me ula ka ai, ka iʻa, nā manuʻaiʻia, oysters a me nā MeaʻAi O Ke Kai. Nō kumu o ka hao i spinach a me ka meaʻala peas. Wikamina C me ka nui loa hoonui ae i ke omo o ka hao.

High ke koko,

Keia ano e hōʻike ana i ke kino nele wikamina D. wikamina D deficiency pinepine akaka ma ka pouli-ua kēnā, pouli-ua kēnā a me ka eleele kanaka. A lawa ole, a mahuahua nui dala o ka waiwai i nā hualoaʻa ma ka haʻahaʻa puʻe, a me ka poʻea pau i kona nele o ka hou.

Makua, nānā 'ole o ke keka, 600 iu pono (hana huahelu) o ka wikamina D no ka lā. Eia naʻe, kūpono dala o keia nutrient mea ole, e hele ma ka hoopau ana o ka ai, no ka mea, ua hookomoia ma kekahi mau huahana. He pono e kiʻi lawa Map. Naʻe, ina keia mea i hiki, ka mea i pono, e hoʻonui i kaʻai ana i loko o ka ai-momona waiū, Salemona,ʻalani, a ma kona ano maoli Fish (nunui ma lalo o maoli aku ana).

Low ke koko,

Keia ano e hōʻike i ka nele o ka wikamina B12. Other symptoms o ka nele o ka cobalamin (wikamina B12 pūʻulu) mea unsteady ana, 'Muscle ka hoʻokō' ole a me ka pinepine urination.

Kekahi makua Pono ka ma ka liʻiliʻi loa 2.4 micrograms o cobalamin no ka lā. Maikaʻi maoli kumu o ka wikamina B12 i ke kēia huahana. Mussels, trout, Salemona, pipi, hua a me ka waiu. Ma ka hoʻoholo 'ana i ka hoʻohana' ana i ka lapaʻau kumukanawai a me nā wikamina, ia mea maikai, e noho i loko o ka sublingual papa (resorbable ma lalo o ka elelo), no ka mea, ua maikai ae, a oi koke ke kemu ma ke kino.

Muscle cramps

Kekahi o na kumu nui electrolytes koko - potasiuma. Kona deficiency i loko o ke kino,ʻo ia ka mea i ke kumuʻiʻo ua poorly paka a poorly i hana Muscle nuipa a. Ke emi ma ka nui o ka potasiuma electrolytes hiki aku ai i ka mea i loko o ka wahi o ka bipi Muscle spasm ua pinepine ikeia.

Ka loa pinepine kumu o ka nele o ka potasiuma i loko o ke koko i loli lilo, pili sweating, diarrhea, ka luaʻi, a me nā rula conducive i ka dehydration.

Makua Pono ka elima paha tausani milligrams o potasiuma no ka lā, a me ia mea pono e hoopau ia i ka ai. Rich kumu o ka potasiuma i maiʻa, avocado, niu, uala a me legumes.

mahuahua luhi

Hoomahuahua ae la lakou luhi hiki e he symptom no ka nele o ka wikamina C i loko o ke kino. Ma ka XVIII kenekulia, keia ano hiki e ona, a kauoha ae la ka weliweli maʻi like puʻupuʻu. I kēia lā, e like me ka hoʻokūkū, aole ia i olelo hooweliweli aku iā mākou, akā, me ka wikamina C deficiency hoike mai ai ia ia iho i loko o ka palupalu'ōnaehana paleʻea'ōnaehana, luhi, irritability, a me kekahi manawa kahe ana ke koko nui aʻe ana, a maloo lauoho. No prone i keia kulana paka. Ka mea, Pono, e hoopau i ke kolu o ka oi ma mua o ka kūmau o ka wikamina C no ka lā, e lanakila i ka nele o ka mea. ʻO ia pili i ka OE paka.

Women pono ia ma kahi o 75 milligrams o ka wikamina C no ka lā, na kanaka - 90 mg, paka - 125 mg. Ka maikai kumu o ka wikamina C nā citrus hua, nā komako, kiwi, Pineapple, spinach, broccoli, melons a me peppers.

Pilikia a me ka thyroid gland hana

Ke thyroid gland malū thyroid hormones e pono ai no ka hoʻokō functioning o ka meaola. I hookuu, o ka nele o kēia mau hormones ua pili loa aku i ka iodine deficiency. Nā pilikia i loko o ka thyroid gland hiki ke 'akomi i wale ma ke keʻena hoʻokolohua Ka Ikepili, akā, me ka nele o ka iodine i loko o ke kino ke alakai i kekahi mau loa. No ka laʻana, hoemiia cognitive haʻawina a me ka pilikia a me iaiyoe, ua hoʻemi ikehu, apathy, a me ka haahaa kino mahana e hōʻike i ka nele o ka thyroid hōmona. Pilikia a me ka thyroid gland hana oi loa pilikia i hāpai keiki, no ka mea, o ka nele o hormones ke alakai i ka miscarriage.

Ka hapanui o nā mākua Pono 150 micrograms o ka iodine no ka lā, oiai hapai wahine e lawe 220 micrograms. Iodine ua hookomoia ma ka hapanui MeaʻAi O Ke Kai, haleʻuwī waiū huahana, e like me ka wai a me ka iodized paʻakai.

Pinepine poino o ka iwi'aʻaʻa

Ka nele o ke kalipuna i loko o ke kino,ʻo ia a hiki i ka emi ma ka iwi nuipa a me ka hoolaha aku i ka iwi brittle. Ke ano hiki ke ulu i loko o osteoporosis, e alakai i ka haʻahaʻa iwi nuʻa, loli ma ka iwi pūnao, a nolaila, i ka pinepine fractures.

Kanaka iwi a hiki i kā lākou piko i loko o 30 makahiki, a laila ka mea, hoʻomaka e lohi kona nāwaliwali, a lilo aku nā minelala hao, o ka oi aku kalipuna. Nolaila, ia mea mau Kuleana i ke kino hookipa mai i ke koi 'ana o ka waiwai. Akā, i ka mai a pau: ma ka hou e kalipuna, ka iwi pono hana a me ka hoʻokō, no laila ia mea nui pono e hele i ka hele, e holo aku ai, hana Yoga, a / a aerobics.

Makua, 45-50 makahiki pono e pili ana i ke tausani milligrams o kalipuna kekahi lā, ma hope o kēia makahiki i ka uku, piʻi pū i 1.200 milligrams. Ka nui dala o ke kalipuna ua iloko o ka haleʻuwī waiū huahana, pakahi aku la ia me ka waiū a me ka waiū, collard greens, turnip lau, lettuce, tofu,'ōmaʻomaʻo peas i loko o ka pod a me ka'ōmaʻomaʻo mohihi. Mea lāʻau lapaʻau nā wikamina a me nā mea e pakuʻi ai i pono ia i ka ai.

Mawae ma na lehelehe a me nā kihi o ka waha

Pela no kekahi manawa mea akaka i ka deficiency o ka wikamina B6. Other symptoms i ke pehu elelo, kaumaha a me ka hilahila. Symptoms hoʻomaka e hōʻike wale nō ia i ka nele o nā wikamina i loko o ke kino i pilikia. I kekahi manawa, he nele o ka wikamina B6 ua kena ae la ma ka 'inikua ai'.

People ma lalo o 50 makahiki e pono ai ka awelika o kekahi, a me ka hapalua milligrams o kēia mau eiiiiiaiou i loko o ka lā, ma hope o ke kanalima o ka uku, piʻi pū i 1,7 milligrams. Fashion i loaʻa ka wikamina B6: chickpeas, punanā hua, Salemona, maia a me marinara meaʻai kākele. E aho nō e hana i ka nele o ka wikamina B6, a me ke kōkua o nā lapaʻauʻia, ke kauka kauoha.