O lenei faiga e faafaigofieina i auala faaonaponei o le totoina o faatoaga. O vailaau faʻasaina ma otaota e faʻamaʻa ai siama aoga i totonu o le eleele e manaʻomia e laau toto. Ma le taugofie o fugalaʻau na faʻaaogaina e le mafai ona totogiina mo mea uma e tatau ai. O le eleele ua mate, ma o meaʻai e leiloa lona tau. O le le lava o mea oona e faʻalavelave ai le gaioiga masani a le tino ma faʻaititia le faʻalavelave o faʻamaʻi. E taʻitaʻia ai foi i le gasegase: o le tino o loʻo taumafai e maua mea e le o iai i lenei auala. O meaai lelei ma mea lelei vitamini-minerale e mafai ona ausia le manaʻoga i aso taitasi, ae i nisi tulaga e manaʻomia ai le tele o meaʻai e manaʻomia.
Ina ia aua le utaina oe i faamatalaga le talafeagai, matou te aoteleina uma faamatalaga i le tasi laulau. Ma o le a sili atu ona faigofie le uia. E le gata i lea, e mafai ona lolomiina ma masani ona "latalata mai."
O le mea taua | Le fua ole aso | Aisea e tatau ai? | O a mea e maua ai? | E mafai ona lava laʻu meaai? | O le a le mea e taofia ai le osofaia? | O le a le mea e tatau ona faʻaopopo? |
Kalaku (Ca) | 1000-1200 mg | Mo nifo, ponaivi, toto, galuega maso | Meaʻai gaosiga, sardines, broccoli, cereals, nati | Ioe, aemaise lava pe a iai ni mea taumafa faʻamalosi | Anetusi, faaletonu magnesium | Calitaum Citrate manatu sili atu |
Vaʻalele (P) | 700 mg | Faʻatonutonuina le paleni-o le faavae | Meaʻai gaosi, meaʻai, iʻa, moa, pi, ma isi. | Ioe, faatasi ai ma se eseesega o meaai | Alumini-o loʻo i ai faʻataʻitaʻiga | Vaʻai lau fomaʻi |
Magnesium (Mg) | 310-320 mg (mo tamaitai) | Paleni calcium, faʻafefete maso | Laʻau lanumeamata lanumeamata lanumeamata, nati, palu | Leai, aua e masani ona malepe i le taimi o kuka | Televave o le calcium | 400 mg o le magnesium citrate i le paʻu i le aso atoa |
Sodium (Na) | 1200-1500 mg | Faʻatonuina le mamafa; manaʻomia maso | Faamasima, soya soga | Ioe, o le toʻatele o tagata e lava | Leai se mea e le faalavelave | Faʻatasi ai ma le faʻateleina o le sosolo -seotoni |
Potassium (C) | 4700 mg | Faasaoina paleni vai | Fualaau faisua, fualaau 'aina, aano o manufasi, susu, pata, leki | Ioe, pe afai e te 'aina ni fualaʻau lanumeamata | Teu, tapaa, ava malosi, sili atu le konetaini | Green vegetables, aemaise lava pe a fai togafitiga |
Chlorine (CI) | 1800-2300 mg | Mo le paleni o vai ma le faʻapalapala | Faamasima, soya soga | Ioe, mai fualaʻau ma masima, faaopoopo i meaai | Leai se mea e le faalavelave | Vaʻai lau fomaʻi |
Sulifoa (S) | microdoses | Mo lauulu, paʻu ma fao; mo le gaosia o hormones | Meat, iʻa, fuamoa, legumes, asparagus, aniani, kapisi | Ioe, sei vagana ai mataupu o le solia o le gaosiga o le porotini | Lisi o vitamini D, susu | Vaʻai lau fomaʻi |
Omea (Fe) | 8-18 mg (mo tamaitai) | I le tuufaatasiga o le hemoglobin; fesoasoani i le faʻafeiloaʻi o okesene | Meat, fuamoa, fualaʻau lanumeamata, fualaau 'aina, cereals | Le mafai ona pa'ū o fafine o le tausaga fanau | Oxalates (spinach) poʻo tannins (lauti) | Vaʻai lau fomaʻi |
Iodine (I) | 150 mg | O se vaega o hormones thyroid | Iodized masima, sea sea | Afai e te faaaogaina le masima ioditi | E leai se mea e faalavelaveina | Aua le ave fualaau faasaina e aunoa ma se faʻasalaga |
Zinc (Zn) | 8 mg (mo tamaitai) | Mo le puipuiga; mai le retinal dystrophy | Laʻau mumu, uʻu, leki, faʻamalosi malosi | E le mafai ona faʻaleagaina pe a maeʻa ni faʻalavelave matuia | Ave ni inumaga tele o uʻamea | O le le atoatoa e mafai ona faasaʻoina e se fomaʻi |
Maea (Cu) | 900 μg | E manaʻomia mo le gaosia o lela mumu | Meat, shellfish, nuts, whole-new, koko, pi, pulu | Ioe, ae o meaai mama e faigata ai | Laasaga maualuga o supplements containing zinc and iron | O le faaletonu e mafai ona faʻasaʻoina e le fomaʻi auai |
Manganese (Mn) | 900 μg | Faamalosia ponaivi, fesoasoani i le gaosiga o le palakene | Meaʻai gaʻo, pata, nati, pi | Ioe, ae o meaai mama e faigata ai | Ave ni inumaga tele o uʻamea | O le le atoatoa e mafai ona fetuutuunai e se fomaʻi |
Chrome (Cr) | 20-25 μg (mo tamaitai) | Fesoasoani i le toto kulukose | Meat, iʻa, pia, nati, sisi, nisi o fualaau | Ioe. O le le atoatoa e tupu i le maʻisuka ma tagata matutua | Vili faʻatau | O faʻatalanoaga a se tagata tomai faapitoa e faʻatagaina |
Toeitiiti o le afa o elemene o le laulau a Menleelee e aoga telelala mo le tino o le tagata. Ma e le o se mea e ofo ai! I le uma, o le tino o le tagata e matua faigata lava.