Nā ʻōlelo aʻoaʻo e hoʻomaikaʻi ai i ka momona o ka omo

Anter

• 1. Hoʻomaʻamaʻa pinepine
• 2. E hoʻemi i ka ʻai paʻakai
• 3. Noho i ka lā i ke kakahiaka
• 4. Hoʻopau i nā meaʻai i ka momona
• 5. Hoʻohui maikaʻi i ka meaʻai
• 6. Hōʻalo i nā mea inu kahe

I mea e hoʻomaikaʻi ai i ka lawe ʻana o ka calcium i loko o ka meaʻai, koi ʻia e hoʻoikaika, hoʻoliʻiliʻi i ka ʻai paʻakai, e hōʻike ʻia i ka lā i ke kakahiaka nui a hui maikaʻi i nā meaʻai.

Hiki i kēia mau ʻōlelo aʻoaʻo ke ukali ʻia e nā poʻe āpau, keu hoʻi ka poʻe e ʻeha nei i ka osteoporosis, osteopenia a i ka wā o ka haki, nā keiki, no ka mea ke ulu mau nei lākou a me nā wahine i ka wā menopause, no ka mea i kēia wā e nāwaliwali nā iwi.

ʻO nā ʻōlelo aʻoaʻo e hāʻawi ai i ka omo ʻana o ka calcium i ke kino:

1. Hoʻomaʻamaʻa pinepine

ʻO nā hoʻoikaika kino e like me ka holo ʻana, nā papa hulahula kino, ka hele wāwae a me ke kinipōpō, hāʻawi i ka hoʻonui ʻia ʻana o ka omo calcium e ke kino no ka mea ʻo ka hopena o nā hana i nā iwi e ʻae i ka lawe nui ʻana o kēia mineral. Hoʻohui, nā kumu hormonal i hoʻoulu ʻia e ka hoʻoikaika kino, kōkua pū kekahi e hoʻoikaika i nā iwi.

No ka poʻe i ʻeha i ka osteoporosis, ʻo ka mea maikaʻi ke hele pū ʻia me kahi loea e hoʻomaʻamaʻa kino no ka mea pono e hōʻalo ʻia kekahi mau hana ke palupalu nā iwi.

2. E hoʻemi i ka ʻai paʻakai

Hiki i ka paʻakai keu ke kumu e hoʻopau ʻia ka calcium i ka mimi a, no laila, ke ʻai nei i ka nui o ka paʻakai i loko o nā pāʻina, aia ka nui o ka omo o ka puna i loko o ka meaʻai.

E hōʻoia i ka ʻono o ka meaʻai, hiki ke pani ʻia ka paʻakai no nā mea kanu ʻaʻala, e like me nā lau bay, oregano, pāhiri, chives, ginger a me ka pepa, no ka laʻana.

3. Noho i ka lā i ke kakahiaka

Hōʻike ka lā ma kahi o 20 mau minuke i ka pule, me ka ʻole o ka pale lā, a hiki i ka 10 am ke hōʻoia i ka hoʻonui ʻana o ka wikamina D i loko o ke kino, kahi mea pono i ka omo o ka puna.

ʻO ka hana a ka wikamina D he mea nui ia no ka omo pono ʻana o ka ʻōpū i ka puna, no laila he mea nui e ʻai i nā meaʻai i loaʻa ka mua o ka lāʻau D.

4. Hoʻopau i nā meaʻai i ka momona

Pono eʻai i nā meaʻai momona a like me ka waiū, tī a me ka yogurt i kēlā me kēia lā no ka ʻaina kakahiaka a i ʻole nā ​​meaʻai māmā. Ma ka ʻaina awakea a me ka ʻaina awakea he mea nui nō hoʻi e hoʻopau i nā meaʻai momona i ka calcium mai nā kumuwaiwai e like me broccoli a me nā lau caruru, no ka laʻana.

Eia hou, pono nō ʻoe e ʻai i nā meaʻai e like me ka iʻa, nā hua manu a me nā ʻiʻo no ka mea he vitamini D kā lākou e hoʻonui ai i ka omo calcium. E ʻike i kahi papa inoa o kekahi mau meaʻai momona-momona mai nā ʻano kumuwaiwai.

5. Hoʻohui maikaʻi i ka meaʻai

Hoʻomaʻamaʻa kekahi mau mea hoʻohui i ka omo ʻana i ka calcium ke ʻai ʻia lākou i ka ʻai like a no laila ʻaʻole ia e koi ʻia e ʻai i nā meaʻai momona i ka hao, e like me ka ʻulaʻula, nā yolks hua manu a me nā beets i ka meaʻai like i loaʻa ka calcium. ʻO nā meaʻai ʻē aʻe pono ʻole e ʻai ʻia i ka ʻai like ka waiū soy, ka wai a me ka yogurt, nā hua, nā hua hua, nā piʻa, nā milo a me nā ʻuala.

Hoʻohui ʻia, hōʻike ʻia nā noiʻi i nā meaʻai i waiwai i nā waika oxalic, e like me ka spinach, rui barbel, ʻuala a me nā pī maloʻo, a me nā meaola, e like me ka palaoa palaoa, nā sereala i kūkulu ʻia a i ʻole nā ​​hua maloʻo, loaʻa kahi mimiki calcium i hoʻohālikelike ʻia i ka poʻe waiwai i nā huʻihuhu. .

6. Hōʻalo i nā mea inu kahe

ʻO nā mea inu caffeined e like me ke kope, tī ʻeleʻele a me kekahi mau mea inu momona i loaʻa nā hopena diuretic a no laila e hoʻonui i ka hoʻopau ʻia ʻana o ka calcium ma o ka mimi, ma mua o ke komo ʻana o ke kino.

E nānā i ka wikiō e hiki mai ana a ʻike i nā ʻōlelo aʻoaʻo a ka mea hānai pehea e ʻai ai: