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He koretake o tehea huaora te take o ngā pango iti ma te kiri?
January 11, 2025
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He mea nui rawa ngā huaora mō te pupuri i te hauora o ō tātou kiri. Ki te kore e ranea te nui o ētahi huaora e whiwhi ana tātou, ka kite pea tātou i ngā huringa e kitea ana, pēnei i ngā pōkawekawe iti ma te kiri. Ka ngaro noa atu ēnei pōkawekawe, engari ka tohu pea rātou i te koretake o te huaora e hiahia ana ki te aro. Hei tauira, ko te kore o te huaora D, B12, te E rānei ka taea te whakaeke i ngā papatahi ma i te mata, i te tinana rānei, e whakaatu ana pea me whakarereke e tātou tātou kai, te noho rānei.
Haunga te awhina i ō tātou kiri, ka whakakahangia hoki e ngā huaora ō tātou pūnaha ārai mate, ka tautoko i ō tātou wheua, ka whakapai ake i te hauora whānui. Ko te kite i ēnei tohu i te wā wawe ka taea te awhina i a tātou ki te whakatika i ngā koretake o te huaora i mua i te kino atu. Ki te kite koe i ētahi papatahi ma kaore e ngaro, pea ka tae ki te wā ki te tirotiro i te maha o ngā huaora e whiwhi ana koe. Ko te kai i te kai tōtika e ki ana i ngā huaora ka taea te tautoko i te kiri hauora me te oranga pai whānui. Ki te kite koe i ēnei huringa, he whakaaro pai tonu te kōrero ki tetahi kaimahi hauora.
Ngā Koretake Huaora Whānui
|
Huaora |
Ngā Take Koretake |
Ngā Tohutohu |
Ngā Puna Kai |
|---|---|---|---|
|
Huaora A |
Kai kino, ngā mate kore-whakauru |
Te matapo i te pō, te kiri maroke, te ngoikore o te ārai mate |
Kārēti, kūmara, pīni, hua manu, ate |
|
Huaora B1 (Thiamine) |
Te whakahaurangi, te kai ngoikore, ētahi rongoā |
Te ngenge, te riri, te pakaru o ngā io |
Ngā witi katoa, poaka, nati, purapura, pīni |
|
Huaora B12 |
Kai karawhiu/kāinga, te kore-whakauru (hei tauira, te mate toto pernicious) |
Te ngenge, te mate toto, ngā raruraru o ngā io, ngā raruraru māhara |
Kiko, ika, hua manu, waiū, witi whakakikī |
|
Huaora C |
Kai kino, te whakakā, te kore-whakauru |
Te ngenge, ngā mani ngākau, te whakaora hēre hēre |
Ngā hua citrus, tarakona, pīni pere, porokari |
|
Huaora D |
Te kore o te rā, te momona, te kore-whakauru |
Te mamae o ngā wheua, te ngoikore o ngā uaua, te ngenge |
Te wera o te rā, ika momona, waiū whakakikī, ngā hua manu |
|
Huaora E |
Te kore-whakauru momona, ngā mate ira |
Te ngoikore o ngā uaua, ngā raruraru tirohanga, te pakaru o ngā io |
Nati, purapura, ngā hinu huawhenua, ngā rau kakariki |
|
Huaora K |
Te kai iti, te whakamahinga roa o ngā rongoā mate huaketo |
Te mārōngōngō ngāwari, te toto nui |
Ngā rau kakariki (pīni, keere), porokari, Brussels sprouts |
|
Folate (Huaora B9) |
Kai kino, te whakahaurangi, te hapu |
Te ngenge, te mate toto, te whanaketanga pēpi ngoikore |
Ngā rau kakariki, pīni, lenti, witi whakakikī |
|
Huaora B6 |
Te whakahaurangi, te mate whatukuhu, ētahi rongoā |
Te riri, te pouri, te pakaru o ngā io |
Manu, ika, kūmara, panana, witi whakakikī |
|
Biotin (Huaora B7) |
Te whakamahinga roa o ngā rongoā mate huaketo, te koretake o te biotinidase |
Te ngaro o te makawe, ngā pupuhi kiri, ngā kuihi pakaru |
Hua manu, amoni, kūmara, pīni |
|
Niacin (Huaora B3) |
Kai kino, te inu waipiro |
Pellagra (te pupuhi kiri, te ruaki, te dementia) |
Kiko, ika, nati, purapura, witi whakakikī |
Te Maimoatanga me te Ārai
|
Huaora |
Te Maimoatanga |
Te Ārai |
|---|---|---|
|
Huaora A |
Ngā taapiri huaora A, te whakaora i ngā take whakauru |
Whakauruhia ngā kārēti, ngā kūmara, ngā pīni, me te ate ki te kai |
|
Huaora B1 (Thiamine) |
Te taapiri waha, IV rānei o te thiamine |
Kai i ngā witi katoa, poaka, nati, me ngā pīni; whakaitihia te inu waipiro |
|
Huaora B12 |
Te taapiri waha, injectable rānei o te B12, te whakautu i te kore-whakauru |
Kai i te kiko, ika, hua manu, waiū; whakamahia ngā kai whakakikī, ngā taapiri rānei mō ngā karawhiu/kāinga |
|
Huaora C |
Te taapiri waha, IV rānei o te huaora C |
Kai i ngā hua citrus, tarakona, porokari, me ngā pīni pere i ia rā |
|
Huaora D |
Ngā taapiri huaora D, te whakawhānui i te wera o te rā |
Whakapau i te wā i te rā, kai i ngā hua waiū whakakikī, ika momona, me ngā hua manu |
|
Huaora E |
Ngā taapiri huaora E whakautu i te kore-whakauru momona |
Whakauruhia ngā nati, purapura, ngā hinu huawhenua, me ngā rau kakariki ki te kai |
|
Huaora K |
Te taapiri huaora K e whakaora ana i ngā take whatukuhu |
Kai i ngā rau kakariki (keere, pīni), porokari, me ngā Brussels sprouts; karohia te whakamahinga roa o ngā rongoā mate huaketo |
|
Folate (Huaora B9) |
Te taapiri waikawa folic, ina koa i te wā hapu |
Whakauruhia ngā rau kakariki, pīni, lenti, me ngā witi whakakikī ki te kai |
|
Huaora B6 |
Ngā taapiri pyridoxine waha e whakautu ana i ngā take o te koretake |
Kai i te manu, ika, kūmara, panana, me ngā witi whakakikī i ia rā |
|
Biotin (Huaora B7) |
Te taapiri biotin waha |
Whakauruhia ngā hua manu, amoni, pīni, me ngā kūmara ki ngā kai |
|
Niacin (Huaora B3) |
Te taapiri niacin, te whakaora i ngā take |
Kai i te kiko, ika, nati, me ngā witi whakakikī; karohia te inu nui o te waipiro |
Ngā Kai hei Tango me te Karo
|
Kāwai |
Ngā Kai hei Tango |
Ngā Kai hei Karo |
|---|---|---|
|
Nui i ngā Antioxidants |
Ngā hua: Blueberries, oranges, pomegranates, tarakona |
Ngā kai whakahaere, ngā kai kohuatia, ngā reka huka (ka taea e ēnei te whakaeke i te mumura) |
|
Nui i te Huaora C |
Ngā hua citrus (oranges, rēmona), pīni pere, guavas, kiwifruit |
Te tote, te konutai rānei nui (ka taea te arahi ki te maroke me te kiri pōuri) |
|
Nui i te Huaora E |
Amoni, purapura sunflower, aporo, walnuts |
Ngā hinu hydrogenated me te margarine (ka taea te pakaru i te ngawari o te kiri) |
|
Ngā Puna Huaora D |
Ika momona (salmon, mackerel), ngā hua waiū whakakikī, ngā hua manu |
Karohia ngā kai iti momona e ārai ana i te whakauru huaora D |
|
Ngā Kai Nui i te Zinc |
Purapura pumkin, pīni, oieta, cashews |
Te kiko whero nui (ka taea te whakaeke i te ahotea oxidative ki te kai nui) |
|
Ngā Kai Nui i te Copper |
Harore, purapura sesame, cashews, witi katoa |
Te caffeine nui (ka taea te whakawakia te whakauru kai) |
|
Ngā Waikawa Momona Omega-3 |
Ika momona (salmon, sardines), purapura flax, purapura chia |
Ngā momona trans (e kitea ana i roto i te kai tere me ngā taonga whakahaere) |
|
Probiotics |
Yogurt, kefir, ngā kai whakakōkō (kimchi, sauerkraut) |
Ngā inu huka nui (ka taea te whakatairanga i ngā huaketo puku kino e pā ana ki te hauora kiri) |
|
Te Waiū |
Wai, wai niu, tii ngākau |
Te waipiro me ngā inu caffeine nui (ka taea te whakamaroke i te kiri) |
|
Ngā Kai Whakakahangia Ārai Mate |
Karika, turmeric, karika, tii matomato |
Ngā kāreti whakahaere (parāoa ma, keke, me te pasta) ka taea te whakaeke i te mumura |
Whakarapopoto
Ka taea te whakaeke i ngā pōkawekawe ma i te kiri e ngā koretake huaora, ko ngā take whānui ko te huaora D, B12, me te E. Ka taea e ēnei koretake te arahi ki ngā tohu pēnei i te ngenge, te kiri maroke, me ngā raruraru hinengaro. He mea nui te mohio ki ēnei tohu i te wā wawe hei whakautu i ngā āputa kai pea. Ko te kai tōtika e ki ana i ngā antioxidants, ngā huaora, me ngā momona hauora ka taea te tautoko i te hauora kiri, ā, pea ka hiahiatia ngā taapiri i ngā take o te koretake nui.
Haunga ngā huringa kai, ko ētahi rongoā kāinga pēnei i te hinu niu, te aloe vera, me te turmeric pea ka taea te whakamarie i te kiri me te whakapai ake i te ahua o ngā pōkawekawe ma. Ko te karo i ngā kai mumura pēnei i te huka whakahaere, te gluten, me ngā kai kohuatia ka taea hoki te āwhina ki te ārai i te whakaeke o ngā āhuatanga kiri. E tūtohutia ana te ui ki tetahi kaimahi hauora mō te tautuhi tika me te mahere maimoatanga e rite ana.
Ngā Pātai Whānui
-
He aha ngā take o ngā pōkawekawe ma i te kiri?
Ka taea te whakaeke i ngā pōkawekawe ma i te kiri e ngā koretake huaora, ngā mate harore, ngā āhuatanga pēnei i te vitiligo rānei. -
Kō wai ngā huaora e hono ana ki ngā papatahi ma?
Ko ngā koretake huaora D, B12, me te E te nuinga e hono ana ki ngā papatahi ma i te kiri. -
Me pēhea te ārai i ngā papatahi ma i taku kiri?
Ko te pupuri i te kai tōtika e ki ana i ngā huaora, te karo i ngā kai whakahaere, me te whakahaere i ngā āhuatanga kiri ka taea te āwhina ki te ārai i ngā papatahi ma.
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