ʻakika folic

ʻO ka waikawa Folic ke ʻano maoli o ka huaʻa B9 a ʻo ia ke kuleana no ka hoʻokumu ʻana o DNA a me RNA a me ke kūkulu hale o nā cell. Ua hōʻike nā haʻawina i ka poʻe me ka haʻahaʻa folic acid he 7% pane pane i ka lāʻau antidepressant. Hōʻike nā hōʻike ʻepekema hou e kuhikuhi nei nā psychiatrists i ka waikawa folic i kapa ʻia ʻo Deplin e mālama i ke kaumaha a hoʻomaikaʻi i ka pono o nā antidepressants. ʻO nā kumu meaʻai o ka waikawa folic ka lau ʻōmaʻomaʻo lau, nā hua citrus, nā pīni, nā hua manu, a me nā legumes.

Pākīpika Vitamin B

Kōkua nā huaora B i ke kūkulu ʻana i nā keʻena koko ʻulaʻula o ke kino a me ka hana o ka ʻōnaehana nerve. ʻO kona hemahema e alakaʻi ai i ka luhi, ke kani ʻana o nā wāwae a i ʻole ka piko o nā manamana lima, a me ke kaumaha. Wahi a kekahi mau noiʻi, ʻoi aku ma mua o ka hapaha o nā wahine kahiko me ke kaumaha nui i nele i ka B12. Hiki ke loaʻa ka Vitamin 6B ma ka ʻai ʻana i ka moa, ka iʻa, ka maiʻa, a me nā lau ʻōmaʻomaʻo lau. Loaʻa ka Vitamin B12 i loko o ka ʻiʻo, ka iʻa, ka moa, nā hua manu, ka waiū, nā ʻoʻo, nā ʻū a me nā pāpaʻi.

zinc

ʻO Zinc kekahi o nā minela koʻikoʻi no ka lolo a me ke kino no ka mea he kōkua ia i ka hoʻoponopono ʻana i ka lolo a me ka pane ʻana o ke kino i ke kaumaha. . Wahi a ka poʻe akamai, pili ka nele o ka zinc i ke kaumaha, ke kaumaha, ka schizophrenia, a me nā maʻi ʻai. ʻO nā kumu meaʻai o ka zinc ʻo ia ka ʻiʻo, ka moa, ka ʻoysters, ka spinach, nā ʻanoʻano paukena, nā huawaina, a me ke kokoleka ʻeleʻele.

Hao

ʻO ka hemahema o ka hao ka mea maʻamau i nā wahine a me nā kaikamahine i kā lākou ʻōpio. Pono ka hao no nā hana a pau o ke kino no ka mea, lawe ia i ka oxygen i loko o ke kahe koko, a ua like nā hōʻailona o kēia hemahema me ke kaumaha, e like me ka luhi noʻonoʻo a me ke kino, haʻahaʻa haʻahaʻa a me ka huhū. I kekahi poʻe, hiki i nā haʻahaʻa haʻahaʻa haʻahaʻa ke hoʻoulu i nā hōʻailona weliweli e alakaʻi i kahi hoʻouka weliweli. Hiki ke loaʻa ka hao ma ka ʻai ʻana i ka ʻiʻo, ka moa, ka iʻa, nā hua, nā pī, a me nā mea kanu. Manaʻo ka poʻe akamai e hoʻohui i nā meaʻai waiwai nui i ka hao me ka huaora C e hoʻonui ai i kāna absorption.