I wikamina ua loaʻa i loko o ke akepaʻa, me ka nui mea?

Mākou a pau i ike i nā wikamina pāʻani nui i kūlana i kanaka ola. Ma hope o nā mea a pau, i ke aloha a hiki i kaʻokoʻa māhuaola, a aia no he maʻamau papa o biochemical keʻano o ka hanaʻana i loko o ke kino. E like me oe i ike, mau cleavage o ka waiwai i loko o mākou kino: momona, kumuʻiʻo, carbohydrates, a me ka 'ē aʻe. he pololei kūlana ma keia pâʻani 'o ia, a ma nā wikamina, i mea maoli catalysts no keia kaʻina.

E like me oe i ike, o ko makou kino hiki ole paka ma luna o lākou iho i ka mea e pono e malama nui keʻano o ka hanaʻana nā wikamina. no ke aha, e kākoʻo i ke kino i loko o kona maʻamau moku'āina ia mea, e hooluolu iho no kakou ia ia me ka mea māhuaola. Ie nā wikamina pono e mau kahe ana i loko o ko mākou kino, mai kaʻai i kēlā lā mākou eʻai ai. No kekahi laʻana, ina oe i ka wikamina ua loaʻa i loko o akepaa, ka waiu, hua manu yolks, he mea hiki, e hoomahuahua i ko lakou hokii, a pela e paʻa kūhohonu i kou kino me ka pono eiiiiiaiou.

Ke ake nei kekahi o ka mea pono keia mau mea ai

Inā i kaʻai i pinepine i makana i loko o kā mākouʻai, i waena o lākou nānā 'E e uku ai i ke akepaʻa mākou noonoo. Oe e haʻohaʻo nei ka wikamina ua loaʻa i loko o ke ake? Hiki wawe ka olelo aku nei i ke ake - keia mea kekahi o ka loa pono keia mau meaʻai e loaʻa he wahi lihi iki o ke kupono a me ka waiwai liluwelo ka waiwai, e like me ka mea i ho'ākāka 'ono a me ka mea waiwai ma ka wikamina haku mele' ana.

Ke akepaʻa mea waiwai ma ka kumuʻiʻo eiiiiiaiou, e like me zhelezoproteidy i mea loa e pono no ka hoʻololi kemikala o hemoglobin a me pigments i loko o kanaka koko. Ia mea ke kumu wale nō heʻuʻuku hapa o ka mahu paha palai akepaʻa, ma ka hui pu ana, me nā lau hoopiha i kela la i keia koi 'ana o ka mahuaola i kōkua kaua nā mea palahēhē, maʻi, a alakai i ka maʻamau aʻela hemoglobin.

Nā wikamina i i na i loko o ke ake

No laila, ka wikamina ua loaʻa i loko o ke ake? Ake - huahana waiwai i loko o na nā wikamina like hoʻi me nā minelala hao, nā polokina, a'amino nāʻakika. I waena o ka helu o nā wikamina a me nā mahuaola mea hiki ke kālā līkaia no kekahi o ka mea nui a me ka nui no mākou kino. Inā 'oe i noi mai ka wikamina ua loaʻa i loko o ke akepaʻa, me ka nui dala, e hiki e mai la, i ke ake nei:

1) o nā wikamina A, C, B (retinol) - ka mea, e pono e hōʻoi 'pilikia makapō nā loko, ko mākou hopohopo a me ka'ōnaehana paleʻea nenoai e komo i loko o ka hoʻololi kemikala o nā polokina, pale aku oo hoi, hoonui ili turgor.

2) wikamina B ₁₂ (cyanocobalamin) - e loli ai i ka maturation oʻulaʻula koko keena, haʻalele no ke koko clotting.

3) nā wikamina D, K - paipai ho okumu o ka iwi.

4) wikamina B ₂ (riboflavin) - kuleana no ke ano o ka lauoho, kui, niho a me ka ili akā, i ka mea i ole ma ka reproductive kuleana pili i.

He aha ka ka hoʻohana 'ana o ke ake?

No mea i ke ano o ka wikamina ua loaʻa i loko o ke akepaa, e mea pono no ka ua, me ka a koe. Ua? Aeiiaiaiaaia io? Akepaʻa, i loko o kaʻai o nā keiki liʻiliʻi, e like me ka mea e loli ai ke kahua o ka iwi. Ua ua ikeia ia kamaliʻi o kaʻeleu kūpono 'ana o na iwi, a me ka wa e kaawale aku i loko o ke kino o ke keiki B wikamina D hiki i rickets Holomua, e like me nā mākua - osteoporosis.

Inā 'oe e haʻohaʻo ai ka wikamina ua loaʻa i loko o ke akepaʻa, me ka nui mea, ua hiki ke olelo ia ia mea i loko o ka _12, i mea nui na kanaka e loaa ana mai ka anaemia, oa haʻahaʻa hemoglobin. He Pono ka poʻe e hana eha iaʻi mai na maʻi mai o ka moku naau a me ke koko.

Nō hoʻi, ke akepaʻa mea waiwai ma ka'amino nāʻakika, i mea nui iloko o hoʻokō '. Eia hou, ke akepaʻa mea pono no ka wahine i hāpai keiki, a lactation. Part o ke akepaʻa chrome pono no mimikō, atherosclerosis.

'iʻa-ake

Ua ua ike ia ke akepaʻa i loihi ua ike okoa ia no kona ono, akā, i kēia mea i ka loa maikaʻi kēia huahana, ka i loko o kona haku mele 'ana o ka hailonaʻana no nā wikamina a me nā minelala hao. No laila, ka wikamina i loaʻa i loko o 'iʻa ake aila? 'iʻa akeʻaila mea waiwai i loko o nā wikamina A, B, C, E, a me D, a ua loa pono no ka niho, ili, lauoho, maʻamau hihiʻo a me ka hana maikai o ka lolo.

Eia kekahi,'iʻa akeʻaila mea waiwai i loko o nā minelala hao a me ka kumumea oihana mua - o, kalipuna, ka hao, kiniki, makanekiuma, iodine, ke keleawe. He waiwai a me ka paʻa nā polokina, i pihaʻi me'amino nāʻakika e pono ai ke kino.

ʻiʻo puaʻa ake

Inā 'oe e haʻohaʻo ai ka wikamina ua loaʻa i loko o ke akepaa o ka puaa, e hiki wawe ka olelo aku, puaa akepaa, e like me pipi a me'iʻa ake aila, nui loa kona waiwai i loko o nā wikamina A, B, C, E, D, i ka loa pono i loko o nā maʻi o ka'ōnaehana paleʻea a me ko mākou hopohopo nenoai. Oia like ke akepaʻa mea waiwai ma ka'amino nāʻakika, antioxidants, ferritin, a me ka Hoʻokolohua-carotene. Aia nō i loko o kona haku mele 'ana, a me ka hao, kalipuna, kiniki, ke keleawe. Allʻikepili nā wikamina, e like me Nine Inch hehee wale, ua nui pono keia mau mea ma ka anaemia, atherosclerosis, mimikō, anaemia, maka pilikia.

pipi ake

Pipi ake - he loa waiwai huahana mea he nui pono no ke kino o nā wikamina a me ka 'ona. Kēia ake He nui oi pono ma mua o ke ake o ka moa a me ka puaʻa. Eia hou kekahi, ia mea i haʻahaʻa ma calories, aʻo ka mea e hiki ai e hana ia i loko o kaʻai a me ka haʻuki kino.

No laila, ka wikamina ua loaʻa i loko o ke akepaʻa, o ka pipi? Kēia huahana mai i ka nui lehulehu o ka B nā wikamina a me ascorbicʻakika, a ua pono no ka poʻe poe i pilikia i ka hanauna o ka hemoglobin. Nō hoʻi, i ka papa kuhikuhiE nā wikamina i kakauiaʻi ma ke akepaʻa, hiki ke kapa wikamina A a me _B12, a kōkua i ka hoʻoikaika i ka ike ana o ka mea'ōnaehana mānowai koko a me ko mākou hopohopo nenoai. Eia hou, i ka maʻamau lehulehu i loko o ke kino? Ienoai aaʻili, kui, niho a me ka lauoho.

Pipi ake mea waiwai i loko o nā minelala hao a me ka kumumea hehee wale. Ka nui ikaika nā antioxidant thiamine Heparin, chromium, folicʻakika, keratin, a he nui na mea e ae.

Pehea e kukeʻana ake e hoola ia i kona lokomaikaʻi

No mea i ke ano o ka wikamina ua loaʻa i loko o akepaa, e pono ike, a e hiki ke kukeʻana i ka mea pono, no laila kona pono keia mau mea ano ka mea, aole ia e lilo. No laila, i loko o ka makaukau o ke akepaʻa i ole nā wikamina, paakai, kekahi pahūpahū a me nā meaʻala i hoʻohuiʻia ia mea, lilo pono ia i ka hopena o ke Keiki a frying.

I ke akepaʻa ua oi palupalu a me ka juicy, a ua paa i ka momona ma mua frying ka mea eʻona nō i loko o ka waiū. A i 'ole mua he wahi fry, a laila, pepehi mai, e simmer i loko o ka waiū. E malama i na nā wikamina A a me B Pono e ike pehea e kuke i ka akepaʻa. Kēia huahana ke kukeʻana no ma kahi o 20-40 minuke, a laila ka mea, e aua i ka pono eiiiiiaiou.

Mai ka luna ke ike i ke akepaʻa - he nui loa waiwai a me ka waiwai i loko o na mea he nui nā wikamina, nā minelala hao a me Nine Inch oihana mua o ka huina hoonui, a pono e ma kaʻai o kēlā me kēia kanaka.