9 mau meaʻai e kōkua ai i ka hoʻoikaika i nā iwi

Anter

• 1. Nā huahana waiū a me ka waiū
• 2. Hua moa
• 3. Salemona
• 4. Hua laks
• 5. Caruru
• 6. Prune
• 7. ʻO nā lau uliuli ʻōmaʻomaʻo
• 8. Hua paukena
• 9. Nā hua kukui Brazil
• ʻO ka meaʻai olakino e hoʻoikaika i nā iwi

ʻO nā meaʻai e kōkua i ka hoʻoikaika ʻana i nā iwi e komo pū me nā lau kuru, ka milo, kale a me broccoli, a me nā prun a me nā protein e like me nā hua manu, ka waiū a me nā huahana waiū, no ka mea waiwai lākou i ka calcium, ʻo ia ka mineral mineral iwi, a me ka wikamina D, ka mea e hoʻonui ai i ka omo o ka puna i loko o ka ʻōpū, e kōkua ana i ka hoʻoikaika ʻana i nā iwi. Ma waho aʻe o kēia mau meaʻai, ʻo ka salemona, ka flaxseed a me nā nati Brazil kahi kumu maikaʻi o ka omega 3, he mea nui ia no ka hoʻomaikaʻi ʻana i ka ikaika o ka iwi a me ka hōʻemi ʻana i ka nalo o ka iwi.

ʻO kaʻai mau ʻana o kēia mau meaʻai he mea nui ia no ka ulu ʻana o ka iwi o nā pēpē a me nā keiki, a he mea kōkua i ka pale a mālama ʻana i ka osteoporosis i nā wahine menopausal a me nā ʻelemakule. ʻO ka mea kūpono ke hoʻohui i ka ʻai o kēia mau meaʻai me ka hana o kekahi hana hoʻoikaika kino e alakaʻi ʻia e kahi mea hoʻoikaika kino no ka mea he mea nui ka hoʻoikaika e hoʻoikaika i nā iwi a mālama i ke olakino.

ʻO ka papaʻai e hoʻoikaika ai i nā iwi i ʻāpana o ka papaʻai kaulike a olakino hoʻi, hiki ke hana ʻia me ke alakaʻi ʻana o kahi nutrologist a i ʻole nutristist i loko o ke ʻano pilikino e like me ka makemake o kēlā me kēia kanaka.

1. Nā huahana waiū a me ka waiū

ʻO ka ʻai ʻana o ka waiū a me nā huahana waiū e like me ka yogurt a me ka tī, no ka laʻana, kōkua i ka hoʻoikaika ʻana i nā iwi, e hoʻonui ana i ko lākou kūpaʻa a me ka mālama ʻana i ka olakino iwi, no ka mea, he kumu waiwai nui ia o ka kalipuna a me ka magnesium, nā minelala pono no ke kūkulu ʻana i ka iwi iwi.

No ka lactose-intolerant a i ʻole vegan poʻe, kahi koho maikaʻi o ka meaʻai momona-momona ka tofu.

2. Hua moa

ʻO ka hua manu kahi meaʻai piha e mālama i nā iwi i ke olakino, no ka mea waiwai ia i ka calcium, magnesium, phosphorus a me ka wikamina D, he mea pono e hoʻoikaika i nā iwi. Hana ka magnesium i ka hoʻololi ʻana i ka wikamina D i loko o kāna ʻano hana, kahi e hoʻonui ai i ka hana o kēia wikamina, e hoʻomaʻemaʻe maikaʻi ʻia ai ka puna a me ka phosphore e ka ʻōpū.

No laila, koi ʻia e ʻai i ka hua manu ma ka liʻiliʻi he 3 mau manawa i ka pule, ʻoi aku ka maikaʻi i kuke ʻia a i ʻole i palai ʻia i ka wai, i mea e hoʻonui ʻole ai i ka momona a me ka momona.

3. Salemona

He iʻa iʻa ʻo Salemona ma ka omega 3 a me ka wikamina D e kōkua ai i ka hoʻonui ʻana i ka omo o ka kalipuna a me ka phosphore mai loko mai o ka ʻōpū, ʻo ia nā minelala nui no ka hoʻonui ʻana i ka iwi iwi a hoʻoikaika i nā iwi. No ka loaʻa ʻana o kēia pōmaikaʻi, hiki iā ʻoe ke ʻai i kēia iʻa i puhi ʻia, puhi ʻia, marino a iʻa puhi ʻia ma ka liʻiliʻi he 3 mau manawa i ka pule.

4. Hua laks

ʻO Flaxseed ka waiwai kanu waiwai o omega 3 nui e kōkua i ka hōʻemi ʻana i ka nalo ʻana o ka iwi. Hoʻohui ʻia, waiwai kēia ʻano hua i ka puna a me ka magnesium, e kōkua ai i ka hoʻoikaika ʻana i ka iwi a hiki ke hoʻopau ʻia i loko o nā olonā gula a me nā ʻalani, a he mea nui e hū i nā hua ma mua o ka ʻai ʻana, no ka mea ʻaʻole i lawe ʻia ka flaxseed holoʻokoʻa. Ma o ka ʻōpū.

ʻO kahi ala maikaʻi e hoʻopili i ka flaxseed i kāu papaʻai e hoʻohui iā ia i nā salakeke, nā wai, nā huaora, nā yogurts a me nā palaoa berena, nā pōpō a me nā ʻāpana.

5. Caruru

Nui ka waiwai o nā lau Caruru i ka calcium a, no laila, he meaʻai nui ia e hoʻomau i ka ikaika o ka iwi, e pale ana i nā hihia o ka osteoporosis a me nā haki pinepine. Hiki ke hoʻohui ʻia kēia mea kanu ʻaʻala, me kahi ʻono nīoi, i nā kīʻaha like ʻole e like me ka salakeke, nā kīʻaha maʻamau, pancakes, nā pōpō a me nā berena. E nānā pehea e hoʻomākaukau ai i kahi papaʻai olakino me caruru.

6. Prune

ʻO ka prune, he mea hoʻohui i ka waiwai nui o ka puna, he waiwai kemika e pale ai i ka reabsorption maoli o ka iwi, e pale ana i ka nalo ʻana o ka nui o ka iwi. No ka loaʻa ʻana o kēia mau pōmaikaʻi, pono ʻoe e ʻai i 5 a 6 mau prun i ka lā, e hana ana i kahi koho kūpono loa no ka mea ʻono a ʻaina kakahiaka paha.

7. ʻO nā lau uliuli ʻōmaʻomaʻo

ʻO nā mea kanu ʻōmaʻomaʻo ʻōmaʻomaʻo e like me broccoli, arugula, kale a me nā spinach waiwai nui i ka calcium ʻo ia ka mineral nui i nā iwi a, no laila, kōkua i ke kūkulu ʻana i ka iwi i ka hoʻoikaika ʻana i ka iwi. ʻO kahi koho maikaʻi e hoʻonui i ka ʻai o kēia mau mea kanu e hoʻopau iā lākou i nā salakeke, nā sopa a i ʻole e hoʻohui i nā lau ʻōmaʻomaʻo i nā wai a i ʻole nā ​​huaora, e laʻa me.

8. Hua paukena

Ma muli o ka momona o ka magnesium a me ka zinc, he mea nui ka lākina kaukaka i ka hoʻoikaika ʻana i nā iwi, no ka mea, kōkua kēia mau minelala i ka hoʻohuli ʻana i ka wikamina D i loko o kāna ʻano hana, e ʻae ana i kēia huaora e hoʻonui i ka lawe ʻana o ka kalipuna a me ka phosphore e ke kino. I kēia ala, kōkua kēia hua e hoʻoikaika a mālama i nā iwi olakino.

ʻO kahi ala maikaʻi e hoʻonui ai i ka ʻai o ka hua ʻumeke i kāu papaʻai, ʻo ia ka ʻai ʻana i ʻai ʻia, baila ʻia a i hoʻomoʻa ʻia paha, ma ke ʻano o ka palaoa i loko o nā pōpō a me nā berena a i ʻole nā ​​huaora a i ʻole nā ​​wai inu, e laʻa me.

9. Nā hua kukui Brazil

Nui ka momona o Brazil i ka omega 3 a me ka calcium e kōkua ai e hōʻemi i ka nalo ʻana o ka iwi a hoʻonui i ka nui o ka iwi, me ka mālama ʻana i ka hanana iwi maikaʻi. No ka loaʻa ʻana o kēia mau pōmaikaʻi, hiki iā ʻoe ke hoʻopau i ʻelua mau lālā o nā nati Brazil i kēlā me kēia lā no ka ʻaina kakahiaka a i ʻole meaʻai māmā.

ʻO ka meaʻai olakino e hoʻoikaika i nā iwi

ʻO kahi hua salakeke maikaʻi no ka poʻe e pono e hoʻoikaika i ko lākou mau iwi ka salakeke me nā lau caruru, nā prun a me ka hua moa i hoʻolapalapa ʻia. Loaʻa i kēia meaʻai kahi lāʻau maikaʻi o ka calcium, ka huaola D a me nā protein, e hoʻolilo ana ia i meaʻai ʻai kaulike.

Nā Pono

• Lau lau lettuce
• Lau kuru a i lau lau
• Broccoli (undercooked)
• Hoʻokiʻoki liʻiliʻi ʻia ka 1 prune
• 2 mau hua i hoʻolapalapa ʻia
• Nā mea kanu onaona no ka mea ʻala

Hoʻomākaukau hoʻomākaukau

E hoʻokomo i nā mea hana āpau i loko o ka pola salakeke a me ka wā me nā mea kanu ʻaʻala, e like me oregano, basil a me thyme, no ka laʻana, a i ʻole ke kau me ka hui ʻana o ka aila ʻoliva a me nā droplets lemon.

E nānā i ke wikiō me ke kauka hānai ʻo Tatiana Zanin me nā koho meaʻai ʻē aʻe e hoʻoikaika ai i nā iwi: