He aha te Huaora A: Ngā Whakamahinga, te Inenga, ngā Pānga taha me ētahi atu

Ko te Huaora A he matūkai nui e hiahia ana tō tinana mō te tirohanga hauora, te mahi ārai mate, me te tipu pūtau. E rua ngā momo matua: retinol (nō ngā puna kararehe) me te beta-carotene (nō ngā puna tipu), e rua nei e taea ana e tō tinana te whakamahi hei pupuri i ngā mahi nui.

He mahi nui tēnei huaora wairewa ngako ki te pupuri i ō kanohi kia hauora, te tautoko i tō pūnaha ārai mate, me te āwhina i ō rārangi kia tika te mahi. Ahakoa te nuinga o te tangata e whiwhi ana i te huaora A mai i ā rātou kai, ētahi e hiahia ana ki ngā tāpiringa, ki te rongoā rānei me ngā inenga teitei ake.

He aha te Huaora A e whakamahia ana mō?

He maha ngā mahi nui a te Huaora A i tō tinana. E mōhiotia ana mō te tautoko i te tirohanga, ina koa te tirohanga i te pō, me te pupuri i te kiri me ngā membrane mucous kia hauora.

Ka tūtohu pea tō tākuta i ngā tāpiringa huaora A mēnā he ngoikoretanga tō, ka puta mai i te kai kino, ētahi āhuatanga rongoā, i ngā raruraru rānei ki te tango matūkai. He nui ake te ngoikoretanga o te Huaora A i ngā whenua e whanake ana, engari ka pā hoki ki ngā tāngata e mate ana i ngā raruraru kūnatu, i ngā mate rānei e mau tonu ana.

Koinei ngā whakamahinga rongoā matua mō te tāpiri huaora A:

• Te rongoā i te ngoikoretanga o te huaora A me te ārai i te matapōuri
• Te tautoko i te mahi ārai mate i ngā tāngata e kore e kai pai
• Te āwhina i ētahi āhuatanga kiri pēnei i te hakihaki (i ngā puka whakahau)
• Te tautoko i te tipu me te whanaketanga i ngā tamariki
• Te rongoā i te mōkitokito i ngā tamariki (e ai ki te tūtohutanga a WHO)

I ētahi wā, ka whakahau pea ngā tākuta i te huaora A mō ētahi āhuatanga rongoā motuhake, ahakoa me mahi tonu tēnei i raro i te tirotiro rongoā nā te tūponotanga o te paitini.

Me pēhea te mahi a te Huaora A?

Ka mahi te Huaora A mā te huri ki ngā puka kaha e taea ana e tō tinana te whakamahi mō ngā momo mahi. Ka tango koe i te huaora A, ka rongoa tō ate, ka tuku i te mea e hiahiatia ana puta noa i tō tinana.

I roto i ō kanohi, ka āwhina te huaora A ki te hanga i te rhodopsin, he pūmua e āhei ai koe ki te kite i ngā wāhi iti te mārama. Koinei te take e puta tuatahi ana te ngoikoretanga o te huaora A hei pōmatapo, hei uaua rānei ki te kite i te mārama pōuri.

Mō tō pūnaha ārai mate, ka āwhina te huaora A ki te pupuri i te tika o tō kiri me ngā kiriuhi hūpē, e mahi ana hei arai i ngā mate. Ka tautoko hoki i te whanaketanga me te mahi o ngā pūtau toto mā e whawhai ana i ngā huakita me ngā huaketo kino.

Hei tāpiringa, ka whakaarohia te huaora A he kaha ngawari. He whai hua mō te rongoā i ngā ngoikoretanga engari me whakatūpato te inenga nā te mea he kino rawa te nui, kāore i rite ki ngā huaora wairewa e ngāwari ana te whakakore e tō tinana.

Me pēhea taku tango i te Huaora A?

Ko te huarahi e tango ai koe i te huaora A e whakawhirinaki ana ki te āhua i tohua me ō hiahia motuhake. Ko te nuinga o te tangata e tango ana i ngā tāpiringa huaora A mā te waha me te kai hei whakapai ake i te ngongo me te whakaiti i te puku.

I te mea he wairewa ngako te huaora A, ko te tango me te kai kei roto ētahi ngako ka āwhina i tō tinana ki te ngongo pai ake. Kāore koe e hiahia ana i te nui o te ngako – ahakoa te iti mai i ngā nati, te awhekātō, te hinu oriwa rānei ka āwhina.

Mō ngā tāpiringa waha, anei tāu e mōhio ana:

• Tangohia me te kai hei whakapai ake i te ngongo me te whakaiti i te whakapairuaki
• Horomia ngā kāpene katoa me te wai
• Tangohia i te wā kotahi i ia rā mō te rite
• Kaua e kuru, e ngaungau rānei i ngā āhua tuku roa

I ngā keehi ngoikoretanga nui, ka tūtohu pea tō tākuta i ngā werohanga intramuscular, e hoatu tika ana ki roto i te uaua. Ko tēnei tikanga e whakarite ana i te ngongo pai ake i te wā kāore i te whai hua ngā tāpiringa waha, i te wā rānei kāore e taea e tētahi te tango pire.

Ko te werohanga te tikanga ka hoatu e tētahi kaiwhakarato hauora i roto i te taiao rongoā. Ka whiwhi koe i tēnei i tō ringa o runga, i te uaua huha rānei, ā, he tere te tukanga, ā, he pai te manawanui.

Kia Pēhea te Roa o taku Tango i te Huaora A?

Kei runga i te take i tangohia ai e koe te huaora A me te urupare takitahi ki te rongoa te roa o te whakakī i te huaora A. Hei rongoa i te ngoikoretanga, he maha nga tangata e hiahia ana ki nga taapiri mo etahi wiki ki etahi marama kia noho noa ai o ratou taumata.

Tera pea ka aroturukihia e to taakuta o taumata huaora A ma nga whakamatautau toto hei whakatau i te wa ka taea e koe te whakamutu i te tango taapiri. He mea nui tenei na te mea ka taea e te huaora A te hanga i roto i to tinana me te whakaputa i te paitini mena ka tangohia mo te wa roa i nga horopeta nui.

Mo te ngoikoretanga ngawari, tera pea ka hiahia koe ki nga taapiri mo te 2-3 marama. Ko nga keehi tino nui ake ka hiahia kia 6 marama neke atu ranei, ina koa he mate e pa ana ki te ngongo.

Mena kei te tango koe i te huaora A mo tetahi ahuatanga hauora motuhake, ka hangaia e to taakuta he mahere maimoatanga whaiaro. Kaua rawa e mutu te tango i te huaora A kua tohua i mua i te korero ki to kaiwhakarato hauora, na te mea ka puta he hokinga mai o nga tohu ngoikore.

He aha nga paanga taha o te huaora A?

He pai te whakamanawanui a te nuinga o nga tangata ki te huaora A ina tangohia ana i runga i nga tohutohu, engari ka puta nga paanga taha, ina koa ki nga horopeta teitei ake. Ko te mea nui ko te wehewehe i waenga i nga paanga noa, rangitahi me nga tohu o te paitini huaora A.

Ko nga paanga taha noa he ngawari noa iho, he rangitahi hoki ko:

• Te whakapairuaki, te puku ranei
• Te mahunga
• Te whanoke
• Te ngenge
• Te riri

He maha nga wa ka pai ake enei paanga i te wa e urutau ana to tinana ki te taapiri, ki te tango ranei koe me te kai, kaua ki runga i te puku kau.

Ko nga paanga taha nui ake ka tohu i te paitini huaora A, e hiahia ana kia aro tonu te rongoa. Kia mataara mo enei tohu whakatupato:

• Te mahunga nui, te huringa ranei o te tirohanga
• Te whakapairuaki me te ruaki tonu
• Te kiri maroke, te kiri kiri
• Te ngaro o nga makawe
• Te mamae o te wheua, te maro tahi ranei
• Nga raruraru ate (te kowhai o te kiri, o nga kanohi ranei)

He nui ake te tūponotanga o te paitini o te huaora A ki te tango i ngā horopeta nui mō ngā wā roa. Koinei te take he mea nui kia whai i ngā tohutohu horopeta a tō tākuta, me te haere ki ngā arotake auau.

Ko wai kāore e tika kia tango i te Huaora A?

Ahakoa te huaora A e noho haumaru ana mō te nuinga o te tangata, me karo ētahi tāngata, me whakamahi rānei i raro i te tirotiro hauora. Ko tō haumaru te mea matua ina whakaaro ana ki tētahi taapiri.

Kāore koe e tika kia tango i ngā taapiringa huaora A mēnā he nui kē te huaora A kei tō tinana, nā te mea ka puta he paitini kino. Ka taea e tō tākuta te tirotiro i tō tūnga huaora A mā ngā whakamātautau toto i mua i te tīmatanga o te taapiri.

Anei ngā rōpū nui me karo, me whakamahi rānei i te huaora A mā te tūpato:

• Ngā wāhine hapū (ka taea e ngā horopeta nui te whakaputa i ngā hē whānau)
• Ngā tāngata e mate ate ana, e raru ate ana rānei
• Te hunga e tango rongoā ana e pā ana ki te huaora A
• Ngā tāngata he hītori kōhatu tākihi
• Ngā tāngata e osteoporosis ana, e raru wheua ana rānei

Mēnā kei te hapū koe, e whakamahere ana rānei kia hapū, he mea nui kia kōrero koe ki tō tākuta mō te huaora A. Ahakoa he mea tika te huaora A i te wā hapū, ka nui rawa te kino ki tō pēpi e whanake ana.

Ko te hunga e mate mau tonu ana pēnei i te mate huka, te mate ngākau, te mate ārai-a-tinana rānei me kōrero anō ki tō rātou kaiwhakarato hauora i mua i te tīmatanga o ngā taapiringa huaora A, nā te mea ka pā ēnei āhuatanga ki te āhua o te tukatuka o te huaora e tō tinana.

Ngā Ingoa Waitohu Huaora A

Kei te wātea te huaora A i raro i ētahi ingoa waitohu me ngā hanganga whānui. Ko ngā momo tino noa ka kitea e koe ko Aquasol A, e whakamahia ana mō ngā werohanga, me ngā taapiringa huaora A whānui.

He maha ngā multivitamins kei roto hoki te huaora A, ahakoa i roto i ngā rahinga iti ake i ngā taapiringa motuhake. I te wā e whiriwhiri ana i tētahi waitohu, rapua ngā hua kua whakamātauria e te tāngata tuatoru mō te mā me te kaha.

Ka taea e tō kaimātai rongoā te āwhina i a koe ki te mārama ki ngā rerekētanga i waenga i ngā waitohu me ngā hanganga. Ko ētahi hua kei roto te huaora A hei retinyl palmitate, i te wā e whakamahi ana ētahi atu i te beta-carotene, ka huri tō tinana ki te huaora A i te mea e hiahiatia ana.

Ngā Kōwhiringa Huaora A

Ki te kore e taea e koe te tango i ngā tāpiringa huaora A, he maha ngā kōwhiringa hei whakaaro. Ko te huarahi pai rawa atu ko te whakanui i tō kai i ngā kai whai huaora A, e whakarato ana i te matūkai i roto i te ahua e māmā ake ana ki tō tinana te whakahaere.

Ko ngā puna kai pai rawa atu o te huaora A ko te ate, te ika, ngā hua miraka, me ngā huawhenua karaka, kōwhai rānei pēnei i te kāreti, te rīwai reka, me te pūhā. E whakarato ana ēnei kai i te beta-carotene, ka huri tō tinana ki te huaora A i te mea e hiahiatia ana.

Mō te hunga e kore e taea te ngongo pai i te huaora A mā tō rātou pūnaha kūnatu, ka tūtohu pea tō tākuta:

• Ngā tāpiringa beta-carotene (haumaru ake i te huaora A)
• Ngā whakaritenga huaora A ā-rohe mō ngā āhuatanga kiri
• Ngā hanganga wai motuhake
• Te whakatika i ngā raruraru ngongo i raro

I ētahi wā ko te kōwhiringa pai rawa atu ko te rongoā i te āhuatanga i raro e pā ana ki te korenga o te huaora A, pēnei i ngā mate kūnatu, i ngā mate tūturu rānei e pā ana ki te ngongo matūkai.

He Pai Anei te Huaora A i te Beta-Carotene?

He pai ō rāua ake āhuatanga o te huaora A me te beta-carotene, ā, ko tēhea te mea pai ake e whakawhirinaki ana ki tō āhuatanga motuhake. Ka taea e rāua te āwhina i te korenga o te huaora A, engari he rerekē te mahi i roto i tō tinana.

Ko te huaora A (retinol) te ahua kaha e taea e tō tinana te whakamahi tonu. He kaha ake, ā, he tere ake te mahi mō te rongoā i te korenga nui, engari he nui ake hoki te tūponotanga o te paitini ki te tango koe i te nui rawa.

Ko te Beta-carotene he kaiwhakahaere e huri ana tō tinana ki te huaora A i te mea e hiahiatia ana. Ko tēnei pūnaha whakahaere i hangaia e te tinana ka haumaru ake – e kore tō tinana e huri i te nui atu i te mea e hiahiatia ana, nā reira he tino onge te paitini.

Mō te nuinga o te tangata he ngoikoretanga ngawari, he pai ake te tango i ngā tāpiringa beta-carotene nā te mea he haumaru ake, he whai hua tonu. Heoi, ki te tino ngoikore koe, he raruraru rānei te uru mai, ka tohutohu pea tō tākuta i te huaora A kia tere ake ngā hua.

Ngā Pātai e Pānuia ana mō te Huaora A

He Haumaru te Huaora A mō te Tāngata e mate huka ana?

He haumaru te huaora A mō te tāngata e mate huka ana ina tangohia e ai ki ngā tohutohu. Inaha, e ai ki ētahi rangahau, ka āwhina pea te huaora A ki te whakahaere i te huka toto me te whakaiti i ngā raruraru e pā ana ki te mate huka.

Heoi, me mahi tahi te tāngata e mate huka ana me tō rātou kaiwhakarato hauora i te wā e tango ana i ngā tāpiringa huaora A. Ka pā te mate huka ki te āhua o te tukatuka o tō tinana i ngā matūkai, ā, ka pā pea ētahi rongoā mate huka ki te huaora A.

Ka hiahia pea tō tākuta ki te aroturuki i ō taumata huka toto i te wā e tīmata ana koe ki te tango i te huaora A, ina koa kei te tango koe i ngā horopeta teitei ake mō te rongoā ngoikoretanga.

Me pēhea ahau ki te tango nui rawa i te Huaora A?

Ki te tango nui rawa koe i te huaora A, kaua e mataku, engari me whakaaro nui. Kāore pea te horopeta nui kotahi e whara nui, engari me whakapā tonu koe ki tō tākuta, ki te pokapū whakahaere paitini rānei mō te ārahitanga.

Kia mātakitaki i ngā tohu o te paitini huaora A, e taea ai te whakauru i te whakapairuaki nui, te ruaki, te ānini, te whāwhā, me te tirohanga pōuri. Ko ēnei tohu ka puta i roto i ngā hāora i muri i te tango i te horopeta nui.

Waea atu ki tō tākuta tonu ki te pā mai ngā tohu nui. Mō ngā tohu ngawari, inu nui i te wai, me te karo i te tango i te huaora A kia kōrero ra ano koe ki tētahi kaiwhakarato hauora.

Hei ārai i ngā horopeta nui a muri ake nei, me tirotiro tonu i tō horopeta i mua i te tango i ngā tāpiringa, me te penapena i te haumaru mai i ngā tamariki.

Me pēhea ahau ki te ngaro i te horopeta o te Huaora A?

Mēnā ka wareware koe ki te horopeta o te huaora A, tangohia i te wā e mahara ana koe, ki te kore e tata ana te wā mō tō horopeta e whai ake nei. I tērā tūāhua, kaua e tango i te horopeta i warewaretia, ka haere tonu ki tō hōtaka auau.

Kaua rawa e tango i te horopeta rua hei utu mō tētahi i warewaretia, nā te mea ka piki ake tō tūponotanga ki te paitini o te huaora A. I te mea ka rongoa te huaora A i tō ate, ko te wareware i tētahi horopeta i ētahi wā, kāore e pā tonu ki ō taumata huaora A.

Mēnā he maha ngā wā e wareware ana koe ki ngā horopeta, ngana ki te whakatū i tētahi whakamaharatanga ia rā, ki te tango rānei i tō huaora A i te wā kotahi i ia rā hei wāhanga o tō rārangi mahi. E kitea ana e ētahi tāngata he āwhina ki te tango i ngā tāpiringa me te parakuihi, te tina rānei.

Āhea ka taea e au te whakamutu i te tango i te huaora A?

Ka taea e koe te whakamutu i te tango i te huaora A i te wā e whakatau ana tō tākuta kua hoki mai ō taumata huaora A ki te tikanga, ā, kua ngaro ō tohumate ngoikoretanga. Me whakatau tonu tēnei whakatau me te ārahitanga hauora.

Ka aroturuki pea tō tākuta i tō tūnga huaora A mā ngā whakamātautau toto me ngā whakamātau tinana. Ka titiro rātou ki ngā whakapainga i ngā tohumate pēnei i te matapōuri, ngā raruraru kiri, te mahi ārai mate rānei.

Kaua e whakamutu i te tango i te huaora A i runga i a koe anō, ahakoa kei te pai ake koe. Ko te whakamutu wawe rawa ka arahi ki te hokinga mai o ngā tohumate ngoikoretanga, i te mea ko te whakamutu i te wā roa rawa ka piki ake tō tūponotanga ki te paitini.

Kia mutu te tāpiringa, ka tūtohu pea tō tākuta i ngā huringa kai, i te aroturuki wā rānei kia mōhio ai kei te tika tonu ō taumata huaora A.

Ka taea e au te tango i te huaora A me ētahi atu tāpiringa?

Ka taea e koe te tango i te huaora A me te nuinga o ētahi atu tāpiringa, engari me tūpato ētahi huinga. Me whakamōhio tonu ki tō tākuta mō ngā tāpiringa katoa me ngā rongoā e tango ana koe kia kore ai e puta ngā pānga kino.

He pai te mahi tahi o te huaora A me te huaora D me ētahi atu huaora wairewa ngako, ā, ko te tango tahi me te kai ka pai ake te urunga. Heoi, kaua e tango i te huaora A me ētahi atu tāpiringa kei roto hoki te huaora A, nā te mea ka piki ake tō tūponotanga ki te paitini.

Kia tūpato rawa ki ngā tāpiringa rino, nā te mea ka taea e te huaora A te whakanui i te uru o te rino. Ahakoa he pai tēnei mēnā he ngoikore tō rino, ka raru pea mēnā kua nui kē ō taumata rino.

Ka taea e tō kai rongoā te āwhina i a koe ki te mārama ki ngā pānga pea, me te tohutohu i te wā pai ki te tango i ngā tāpiringa maha i runga i te haumaru.