3 mau ʻōlelo aʻoaʻo maʻalahi e hoola i ka anemia
Anter
- 1. ʻAi i nā meaʻai me ka hao i kēlā me kēia pāʻina
- 2. ʻAi i nā huaʻaika me nā meaʻai
- 3. Hōʻalo i ka ʻai ʻana i nā meaʻai momona
E mālama i ka anemia, pono e hoʻonui i ka nui o ka hemoglobin i ke kahe o ke koko, ʻo ia ka mahele o ke koko e halihali ana i ka oxygen i nā ʻāpana like ʻole o ke kino.
ʻO kekahi o nā kumu pinepine o ka hōʻemi ʻana o ka hemoglobin ʻo ka nele o ka hao i loko o ke kino a, no laila, ʻo ka hoʻonui ʻana i ka ʻai o nā meaʻai i loko o kēia nutrient he ala maikaʻi loa ia e hoʻomaikaʻi ai i ka lapaʻau i hōʻike ʻia e ke kauka, keu pū me ka anemia .no ka nele i ka hao.
ʻO nā mea aʻe 3 mau ʻōlelo aʻoaʻo maʻalahi akā pono e ʻae iā ʻoe e hoʻomaikaʻi i ka mālama ʻana i ka anemia i nā hihia o ka hao hao.
1. ʻAi i nā meaʻai me ka hao i kēlā me kēia pāʻina
ʻO nā meaʻai momona i ka hao ka ʻiʻo ʻulaʻula, ka moa, nā hua manu, ka ate a me kekahi mau mea kanu mea kanu, e like me beets, parsley, beans and lentils. Pono e hoʻokomo i kēia mau meaʻai i nā meaʻai āpau, a hiki ke hana ʻia i nā meaʻai māmā e like me ka sanwī a i ʻole tapioca me ka hua manu, ka waiū a i ʻole ka moa moa kuʻi ʻia.
Nui nā meaʻai e hiki ke kōkua i ka hoʻokō i ka nui i koi ʻia i kēlā me kēia lā, kekahi mau laʻana o ia mau mea:
| Mea ʻai | Ka nui o ka hao ma 100 g | Mea ʻai | Ka nui o ka hao ma 100 g |
| ʻO kaʻiʻo, akā ʻo ka hapa nui o ke ake | 12 mg | Parsley | 3.1 mg |
| Huamoa holoʻokoʻa | 2 a 4 mg | ʻO Raisins | 1.9 mg |
| Palaoa barley | 6.5 mg | ʻAçaí | 11.8 mg |
| ʻO nā pīniʻeleʻele, nā pīpī a me nā soybeans maka | 8.6 mg; 1.4 mg; 8.8 mg | ʻO Prune | 3.5 mg |
| ʻO ka milo kēpau hou, ka wai wai a me nā arugula | 3.08 mg; 2.6 mg; 1.5 mg | Fig ma ka syrup | 5.2 mg |
| Nā kūpuna a me nā kūpili | 5.8 mg; 6.0 mg | ʻO Jenipapo i make wai | 14.9 mg |
| Nā flakes oat | 4.5 mg | ʻO Jambu | 4.0 mg |
| Nā hua nut Brazil | 5.0 mg | Raspberry i ka syrup | 4.1 mg |
| ʻO Rapadura | 4.2 mg | ʻApokila | 1.0 mg |
| Paukū koko | 2.7 mg | Tofu | 6.5 mg |
Eia kekahi, kōkua ka kuke ʻana i ka meaʻai i loko o ka ipu hao e hoʻonui i ka nui o ka hao i kēia mau meaʻai. E ʻike i nā hana he 3 e hoʻonui ai i nā meaʻai me ka hao.
2. ʻAi i nā huaʻaika me nā meaʻai
ʻO ka hao i loko o nā meaʻai o nā kumu mea kanu, e like me nā pīni a me nā beets, ʻoi aku ka paʻakikī o ke komo ʻana o ka ʻōpū, e pono ana i ka wikamina C e hoʻonui i kēia ana o ka lawe ʻia e ke kino. No kēia kumu, ʻo ka ʻai ʻana i nā huaʻawaʻawa a me nā mea kanu hou me nā meaʻai, ka mea waiwai pinepine i ka huaora C, kōkua i ke kaua ʻana i ka anemia.
No laila, pono ka ʻōlelo aʻoaʻo maikaʻi e inu i ka wai lemona i ka wā e ʻai ai a ʻai paha i nā hua e like me ka ʻalani, nā paina a i ʻole nā cashews no ka mea ʻaina, a e waiwai ai ka wai i ka hao a me ka huaora C, e like me ka wai beet me nā kāloti a me nā ʻalani.
3. Hōʻalo i ka ʻai ʻana i nā meaʻai momona
ʻO nā meaʻai momona i ka puna, e like me ka waiū a me nā huahana waiū, hoʻoliʻiliʻi i ka lawe ʻana o ka hao a pono e hōʻalo ʻia i nā wā nui, e like me ka ʻaina awakea a me ka ʻaina awakea. Hoʻohui ʻia, hiki i nā mea inu ʻona, kope, kokoleka a me pia ke hōʻino i ka lawe ʻana a pono e hōʻalo ʻia.
Pono e mālama i kēia mau akahele a puni ka lāʻau no ka anemia a ʻaʻole e kāpae i ka pono e lawe i nā lāʻau i kuhikuhi ʻia e ke kauka, akā he ala kūlohelohe ia e hoʻopau a hoʻonui i ka papaʻai.
E nānā i ke wikiō a ʻike i nā ʻōlelo aʻoaʻo ʻē aʻe mai kā mākou nutrististist e mālama wikiwiki i ka anemia:
E HōʻOia E Heluhelu
Māhele C - moʻo — Ke kaʻina hana, ʻāpana 3
