Le Taua o le Faʻataina Faʻamataina Meaʻai i Vitamini El Paso, Texas

Tele o tagata uma e ave a latou vitamini i soʻo se foliga ma foliga. E mafai ona amata mai i meaʻai tatou te 'aʻai i mea faʻaopopo ma vitamini fualaʻau tatou te faia i le aso atoa. E mafai ona tatou maua le faʻamalosia o micronutrients i totonu o tatou tino ma vitamini ma meaʻai. E mafai ona fesoasoani ia tatou meaʻai pe a fai o loʻo taumafai e amata le ulu i le tatou olaga soifua maloloina suiga e ala i le soifua maloloina, paleni lelei, atoa meaai. A aunoa ma lea, e mafai ona mafua ai ona ese a tatou tino e tali atu i maʻi. Mo se faʻataʻitaʻiga, o le tagata e i ai lona soifua maloloina olaga, ae o loʻo latou lagona le talafeagai i o latou olaga i aso uma; atonu e mafua ona o latou maualalo tulaga o vitamini latou te le o tagofia. O le a matou vaʻavaʻai atu i le micronutrition i vitamini ma faʻaopopoga i lenei lua-vaega faʻasologa mo le tino.

O vaitamini

Vitamini e taua mo le tino talu ai tatou te le mafai ona gaosia latou masani. A matou lagona le paie poʻo le mataʻutia, atonu e mafua mai i le maualalo o fualaʻau o loʻo tatou misia e faʻamafanafanaina atili ai tatou. Nei o ni vitamini e mafai ona fesoasoani i lou tino pe a fai e te lagona sina vaivai i le olaga.

vitamini A

Vitamini A o se gaʻo-soluble tuʻufaʻatasia o se aoga taua tele mo le tino. E teu i totonu le ate mo le faʻaaogaina mulimuli ane ma ua fesiitaʻi i sela pe a manaʻomia. Vitamini A fesoasoani faʻatumauina le faʻamaoni ma gaioiga o luga uma aano o le tino ma mata. Vitamini A e lua ituaiga o retinol ma toe faʻamauina esters ma provitamin O se carotenoids. Ole aoga ole retinol male retinyl esters e mafai ona fesoasoani ile puipuia ole faʻaleagaina ole macular i ou mata, faʻatasi ai ma le vailaʻau ole A carotenoids e mafai ona iai ni vailaʻau oona e teteʻe atu ai ile saoloto i lou tino.

Lē atoatoa: O le iai o le Vitamini A le lava e mafai ona mafua ai le tauaso i mata o nisi tagata. Soʻo se tasi e i ai se le lava i Vitamini A mafai maua paʻu mataupu pei hyperkeratosis ma fuafua. E le gata i lea, ae mafai ona faʻateleina faʻamaʻi faʻapea foi ma maʻitaga faigata mo fafine maʻitaga.

Punaoa o Meaʻai: Nei o nisi o meaʻai e sili ona mauoa ma vitamini A o carotenoid-tele mauʻoa i uma manu ma laʻau.

• Egg yolks
• Ate povi
• Cod ate suauʻu
• sāmani
• Sweet pateta
• Kāreti
• Dandelion lanumeamata
• kapisi

Vitamin B

Uma vitamini B o le vai-soluble, ma e le mafai e lou tino ona teuina. E faʻaaogaina e faʻaititia ai le lelava ma faʻamalosia ai ou lagona. E i ai 8 B vitamini e taua ma e tele galuega taua mo le tausia o le soifua maloloina lelei.

• B1 (thiamine): Thiamine fesoasoani i o tatou tino metabolism e ala i le fesoasoani i le faʻaliliuina o mea aoga i le malosi. O nisi mea e maua ai meaʻai e aofia ai puaa, sunflower fatu, ma germ germ.
• B2 (riboflavin): Riboflavin liua meaai i le malosi ma avea o se antioxidant i le tino. O nisi o mea e maua ai meaʻai e maualuga i riboflavin o aano o povi, povi, ma puloua.
• B3 (niacin): Niacin e iai sona sao ile faʻailo ole feaveaʻi o sela, metabolism ma DNA gaosiga, faʻapea foi ma le lipeaina. O nisi mea e maua ai meaʻai e aofia ai moa, tuna, ma lentil.
• B5 (pantothenic acid): Pei o isi vitamini B, pantothenic acid fesoasoani i o tatou tino ia maua le malosi mai meaʻai tatou te 'aʻai. E aofia ai foʻi le gaosiaina o le homone ma le suka. O nisi mea e maua ai meaʻai e aofia ai le ate, iʻa, yogurt, ma le avoka.
• B6 (pyridoxine): Pyridoxine fesoasoani maua sela mumu toto i le tino. E fesoasoani e fausia amino acid metabolism ma neurotransmitters mo le tino. Meaʻai e sili ona mauoa i lenei vaitamini o moa, samani, ma pateta.
• B7 (biotini): Biotin e taua tele mo gaʻo ma gaʻo gaʻo ma mafai ai ona faʻatonutonu gafa faʻaali i totonu o le tino. O meaʻai e sili ona lelei e maua ai le biotin o le fefete, fuamoa, samani, sisi, ma le ate.
• B9 (folate): E manaʻomia eo tatou tino folate mo le tuputupu aʻe sela, amino acid metabolism, le faʻavaeina o mumu ma papaʻe sela toto faʻapea foʻi ma le vaevaeina lelei sela. Folate mafai ona maua i meaʻai pei o lau laʻau greens, ate, pi ma i supa pei o folic acid.
• B12 (cobalamin): Tasi o le sili lauiloa- o vitamini uma B, B12 e taua mo neura gaioiga, DNA gaosia, ma mumu sela sela faitau. E mafai ona maua faʻalenatura i meaʻai a meaola pei o aano o manu, fuamoa, figota o le sami, ma susu.

Tulaga faaletonu: E ui lava e taua le inuina o le vitamini B, e i ai le itu leaga e maua ai le maualuga fualaʻau, ae maise le B3 ma le B6. O nisi o aʻafiaga e aofia ai le puaʻi, maualuga le suka i le maualuga, paʻu o le tino, faʻaleagaina neula, ma e oʻo lava i le ate.

vitamini C

vitamini C o se tasi o sili ona taua vitamini talu ai e le mafai ona gaosia e le tino. E tele ona matafaioi ma ua fesoʻotaʻi ma le tele o faʻamanuiaga tau soifua maloloina. E mafai ona fesoasoani faʻamalosia maualuga antioxidant, faʻaitiitia toto maualuga, ma lamatiaga fatu faʻamaʻi. E mafai ona puipuia lou tino mai isi osofaʻiga ole gout ma faʻaititia lou ono maua i le dementia aʻo faʻaleleia lou faʻaaogaina uʻamea ma faʻamalosia lou puipuiga.

Tulaga faaletonu: A e le lava le vailaʻau C, e mafai ona faʻaalu i luga lou suka suka. A aunoa ma lea, e mafai ona e atiaʻe le scurvy peʻa fai e le lava le vailaʻau C i lau tino. E mafai ona e maʻi tigaina, ma o le a paʻu lou tino pe a fai e te le inuina le vailaʻau C.

Punaoa o Meaʻai: O le auala e masani ona maua ai le vaitamini C i lou tino e ala lea ile fualaʻau 'aina. E tele naua meaʻai o loʻo iai vitamini C ma e matua suamalie.

• Pepa mumu ma lanumeamata
• Moli ma moli moli
• Kiwi
• Guava
• Broccoli
• sitolōperi
• Brussel tupu
• Tomato juice
• Talosaga

vitamini D3

E lauiloa foi o le la e fai ma vaitamini, vitamini D3 e taua mo le faʻamaloloina o ponaivi ma nifo maloloina. E mafai ona lagolagoina le immune system, faiʻai, ma neura e ala i le tausia ia maloloina. O le a faʻatulafonoina foi le maualuga o le inisalini ma fesoasoani ile puleaina ole maʻi suka. Peitaʻi, o le vailaʻau D3 e mafai ona tuʻufaʻatasia i o tatou tino i soʻo se taimi e pa ai le la i tatou paʻu.

Tulaga faaletonu: E ui lava ona mafai e le tino ona fausia le vitamini D, e tele mafuaʻaga e mafai ai ona tupu le le lava vitamini. Afai o se tagata e i ai se paʻu uliuli lanu ma faʻaaoga sunscreen e faʻaititia ai le mitiia o UVB (ultraviolet radiation B) ave mai le la. E mafai ona latou taofi le gaosia o vaitamini D. O nisi o faʻailoga o le le lava vitamini D e aofia ai le maʻi atili, lelava, tiga o maso ma le faʻanoanoaga. Ma afai e faʻaauau mo ni vaitaimi uumi, e mafai ona tau atu i le lapoʻa, maʻi suka, toto maualuga, faʻaletonu vaivai lelava, fibromyalgia, ma le osteoporosis, na o nai igoa.

Punaoa o Meaʻai: E i ai ni nai meaai e aofia ai vitamini D masani ai. Ma mo vitamini D3 o le tele o manu gaosia.

• sāmani
• Sarataini
• Fuamoa fuamoa
• mosimosi
• Susu (faamalosia)
• Cereal (faamalosia)
• Yogurt (puipuia)

vitamini E

Vitamini E o se tasi o sili ona taua meaʻai aoga o loʻo avanoa e avea o se faʻaopoopoga meaʻai ma e mafai ona tupu faʻalenatura i meaai. O se vailaʻau e mafai ona fesoasoani e puipuia ou sela ma faʻaleagaina ma e mafai ona faʻaalu ile gaʻo. Ua suʻesuʻe e le au suʻesuʻe, o le vailaʻau E e mafai ona fai ma togafitiga mo eseʻese faʻamaʻi faʻaleagaina, e aofia ai le toto maualuga, maʻi fatu, ma kanesa. O se tulaga seasea mo le le atoatoa vitamini E; ae ui i lea, o se tulaga seasea o loʻo suʻesuʻeina.

Talu ai o le Vitamini E o le tele o meaʻai masani ai o loʻo maua i le tele o meaʻai, o nisi nei o meaʻai, e aofia ai ma suauʻu kuka e tulaga ese.

• Wheat Germ Oil
• Lago fatu
• Amene
• Suauʻu Hazelnut
• Aano kusi
• Peanuti
• mango

iʻuga

Ma nei vitamini, e mafai ona fesoasoani i lou tino lagona sili sili atu lelei i le taimi umi. A aunoa ma latou, o tatou tino o le a tele faʻafitauli tau le soifua maloloina e mafai ona afaina ai tatou i le umi tosoina. A matou tagofia nei vitamini, na amata ona faʻamalolo lelei o tatou tino, ma ua mafai ona tatou vaʻaia ua sili atu le lelei o tatou uiga. E mafai ona i ai a tatou masani masani e aunoa ma vitamini aua tatou te 'ai meaʻai o loʻo iai, ae a manaʻomia le faʻamalosia atili o le malosi, o vitamini o le auala e alu ai.

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