He aha nā hōʻailona o ka nele i ka huaora?

ʻO ka anemia deficiency vitamin kahi hemahema o nā keʻena koko ʻulaʻula maikaʻi e hiki mai ana ke loaʻa iā ʻoe ka nui o nā huaora maʻamau. ʻO nā huaora e pili ana me ka anemia deficiency ʻo ka folic acid, ka huaora B12, a me ka huaora C.

Hiki ke loaʻa ka anemia deficiency vitamin inā ʻaʻole ʻoe e ʻai i ka nui o ka waikawa folic, ka huaora B12, a i ʻole ka huaora C. A i ʻole, hiki ke loaʻa ka anemia deficiency vitamin inā pilikia kou kino i ka ʻohi ʻana a i ʻole ka hana ʻana i kēia mau huaora.

ʻAʻole nā ​​​​anemia a pau ma muli o ka nele o ka huaora. ʻO nā kumu ʻē aʻe e pili ana i ka nele o ka hao a me kekahi mau maʻi koko. ʻO ia ke kumu he mea nui i kāu kauka ke ʻike a mālama i kāu anemia. Hiki ke hoʻoponopono ʻia ka anemia deficiency vitamin me nā mea hoʻohui huaora a me nā loli i kāu meaʻai.

Nā hōʻailona
ʻO nā hōʻailona a me nā hōʻailona o ka anemia deficiency vitamin:

luhi
Pokole o ka hanu
Poniuniu
ʻili ʻeleʻele a melemele paha
Arrhythmia
Kaumaha emi
ʻO ka ʻeha a i ʻole ke kani ʻana o kou mau lima a me kou mau wāwae
nāwaliwali o ka ʻiʻo
Nā hoʻololi pilikino
nā neʻe kūpaʻa ʻole
Huikau noʻonoʻo a poina paha
Hoʻomaka mālie nā hemahema o nā huaora i nā mahina a i nā makahiki. Hiki ke maʻalahi nā hōʻailona o ka hypovitaminosis i ka wā mua, akā e hoʻonui ʻia i ka wā e piʻi ai ka hemahema.

Ma keʻano laulā, piʻi ka pilikia o ka nele i ka vitamina inā:

Aia i loko o ka meaʻai he liʻiliʻi nā kumu meaʻai huaora maoli, e like me ka ʻiʻo, ka waiū, nā huaʻai a me nā mea kanu. Hiki i nā mea kanu ʻai ʻole i nā meaʻai waiu a me nā mea ʻai ʻole i ʻai i nā meaʻai mai nā holoholona ke hāʻule i loko o kēia ʻāpana. ʻO ka ʻai mau ʻana i kāu meaʻai hiki ke kumu i ka hemahema o ka vitamina.
Ua hāpai ʻoe, ʻaʻole ʻoe e lawe i ka multivitamin. He mea nui ka hoʻonui ʻana i ka waikawa folic i ka wā hāpai.
Loaʻa iā ʻoe nā pilikia ʻōpū a i ʻole nā ​​​​maʻi olakino ʻē aʻe e keʻakeʻa ana i ka absorption o nā huaora. Ka ulu ʻana o ka maʻi bacteria ma ka ʻōpū a i ʻole ke ʻoki ʻana i kou ʻōpū.

ʻO ka maʻi autoimmune. ʻO ka poʻe me nā maʻi autoimmune pili i ka endocrine, e like me ka maʻi diabetes a i ʻole ka maʻi thyroid, hiki ke piʻi aʻe ka pilikia o ka hoʻomohala ʻana i kekahi ʻano anemia deficiency vitamin B12 i kapa ʻia he anemia pernicious.
ʻO nā kumu pilikia no ka anemia deficiency vitamin C penei:

Hiki i ka puhi paka ke alakaʻi i ka nele i ka huaora C no ka mea e hoʻemi ana i ka absorption o kēia huaora.
maʻi maʻi mau. ʻO kekahi mau maʻi maʻi mau, e like me ke kanesa a i ʻole ka maʻi maʻi maʻi maʻi, hoʻonui i ka pilikia o ka anemia deficiency vitamin C ma o ka hoʻopili ʻana i ka absorption vitamin C.
He nui
Hoʻonui ka nele o ka Vitamin i nā pilikia olakino:

Nā pilikia o ka hāpai ʻana. ʻOi aku ka pilikia o nā wahine hāpai i nele i ka waikawa folic, e like me ka hānau mua ʻana. Hiki i ka pēpē e ulu ana me ka lawa ʻole o ka folic acid mai kona makuahine ke hoʻomohala i nā kīnā hānau o ka lolo a me ke kuamoʻo. Inā ʻoe e noʻonoʻo ana i ka hāpai ʻana, e nīnau i kāu kauka inā pono ʻoe e ʻai i kahi mea hoʻohui ʻakika folic i lawa nā hale kūʻai waikawa folic o kou kino e kākoʻo i kāu pēpē.
nā maʻi o ke kino; ʻOiai he mea koʻikoʻi ka huaora B12 no ka hana ʻana o ke koko ʻulaʻula, he mea nui hoʻi ia no ka ʻōnaehana nerve olakino. ʻO ka nele o ka huaora B-12 i mālama ʻole ʻia e hiki ke alakaʻi i nā pilikia neurological, e like me ke kani mau ʻana i nā lima a me nā wāwae a i ʻole nā ​​pilikia me ke kaulike. Hiki iā ia ke alakaʻi i ka huikau a me ka poina noʻonoʻo no ka mea he mea nui ka huaora B12 no ka hana o ka lolo. Me ka loaʻa ʻole o ka lāʻau lapaʻau no ka hemahema o ka huaora B12, hiki ke lilo nā pilikia neurological mau loa. Hiki i ka nele o ka Vitamin B12 ke hoʻopilikia i kēia a me nā pilikia olakino ʻē aʻe ma mua o ke alakaʻi ʻana i ka anemia.
scurvy; ʻO ka nele o ka Vitamin C hiki ke alakaʻi i ka scurvy. ʻO nā hōʻailona a me nā hōʻailona o kēia maʻi kakaʻikahi, ʻo ia ke kahe koko ma lalo o ka ʻili a puni ka ʻāʻī.

palekana
E koho i ka meaʻai olakino
Hiki iā ʻoe ke pale i kekahi mau ʻano o ka anemia deficiency vitamin ma ke koho ʻana i kahi meaʻai olakino e loaʻa ana nā ʻano meaʻai like ʻole.

ʻO nā meaʻai momona i ka folate e komo pū ana:

ʻO nā lau ʻōmaʻomaʻo ʻeleʻele
nut
ʻO nā huahana kīʻaha waiwai, e like me ka berena, cereal, pasta a me ka laiki
Nā huaʻai a me nā wai hua
ʻO nā meaʻai momona i ka huaʻa B12 he:

huamoa
ʻO ka waiū, ka paʻakai a me ka yogurt
ʻO ka ʻiʻo ʻulaʻula a keʻokeʻo a me ka iʻa
ʻO nā meaʻai waiwai nui i ka vitamina C penei:

Broccoli
ʻO nā hua citrus a me nā wai
ʻO Strawberries
paprika
ʻO Tomato
Pono ka hapa nui o nā mākua i kēia mau meaʻai i kēlā me kēia lā o kēia mau huaora:

Huaʻai B12 - 2.4 micrograms (mcg)
Folic acid a folic acid - 400 mcg
Vitamin C - 75 a 90 milligrams
Hiki i nā wāhine hāpai a me nā wahine hānai ke koi hou aku i kēlā me kēia huaora.

E noʻonoʻo i kahi multivitamin
Inā hopohopo ʻoe no ka loaʻa ʻana o nā huaora mai ka meaʻai āu e ʻai ai, e nīnau i kāu kauka inā kūpono ka multivitamin iā ʻoe. Loaʻa ka nui o nā kānaka i nā huaora mai nā meaʻai a lākou e ʻai ai. Akā inā paʻa kāu ʻai, makemake paha ʻoe e lawe i ka multivitamin.

Mai puhi
Hoʻopilikia ka paka i ka lawe ʻana o nā meaʻai, e like me ka huaora C, no laila hiki ke hoʻonui i ka pilikia o ka nele o ka huaora. Inā puhi ʻoe, hoʻōki i ka puhi paka. Inā ʻaʻole ʻoe e puhi, mai hoʻomaka. Inā ho'āʻo ʻoe e haʻalele iā ʻoe iho a ʻaʻole pono, e kamaʻilio me kāu kauka e pili ana i nā hoʻolālā e kōkua iā ʻoe e haʻalele i ka puhi paka.