5 Nutrients ʻoiai poina ʻole ka poʻe olakino i ka mea

Anter

• Wikamina D
• Hao
• Potauma
• Zinc
• Makanekiuma
• Nānā no

ʻO ka papaʻai kaulike kekahi o nā mea nui o ke olakino olakino. Eia naʻe, ʻo ka ʻapo ʻana i ka ʻai olakino ʻaʻole pono ʻoe e pale aku i nā hemahema kino. He maʻalahi ka ʻike ʻana i kekahi mau hemahema no ka mea, kauoha pinepine nā kauka i nā hoʻāʻo koko no lākou-ʻoi aku ka sneakier. Ke nalo nei paha ʻoe i kēia mau mea pono maikaʻi ʻelima no ka papaʻai olakino?

Wikamina D

ʻO iStock

ʻO kēia hemahema maʻamau, ka mea e hoʻopili ai i ka 42 pākēneka o ka heluna kanaka o ʻAmelika Hui Pū ʻIa, hoʻokahi mea i lalo i kā mākou pulakaumaka me ka palekana o ka lā. Pololei kēnā: Hoʻopuka ka lā i ka hana vitamina D i loko o kou kino. A ʻo kēlā me kēia mea e noho ana i ka malu hiki ke holo i ka pilikia o D-ficiency. He pilikia kēlā no ka mea kōkua ka huaora D i ka mālama ʻana i nā iwi olakino a hiki ke hana i ka pale ʻana i ka maʻi kanesa, ma waena o nā kaʻina hana ʻē aʻe, wahi a Marisa Moore, R.D., he meaʻai a me ka meaʻai meaʻai ma Atlanta. (ʻAʻohe nīnau he mea nui ka huaora D i kou olakino. E nānā i ka 5 Weird Health Risks of Low Vitamin D Levels.)

Pono ʻoe e hana hou aku i D i kāu papaʻai, akā he mea paʻakikī ia no ka mea ʻaʻole nui nā meaʻai i ka momona. Hoʻoikaika ʻia ka waiū me ia, no laila ʻo ia kekahi o nā kumu maʻalahi loa. ʻO kekahi mau cereals a me nā yogurts ua hoʻopaʻa ʻia ʻo D, no laila e nānā i ka lepili. No nā koho kūlohelohe ʻē aʻe e kōkua iā ʻoe e hoʻokō i kāu pahuhopu o 600 IU i kēlā me kēia lā: ʻokiʻoki ʻia, nā halo portabella grilled (634 IU no ke kīʻaha), 3 auneke i ka salmon moʻa (444 IU), 1 filet halibut moʻa (196 IU), 1 filet tilapia moʻa. (130 IU), 1 huamoa paʻakikī nui (44 IU), e like me ka waihona waiwai waiwai o ka US Departments of Agriculture (USDA).

Hao

Nā Kiʻi Corbis

ʻO ka hemahema o ka hao, i ʻike ʻia he anemia, hahau ma kahi o 13 pākēneka o nā wahine i ko lākou 20s, 30s, a me 40s, nā ʻike mai nā Centers for Disease Control and Prevention (CDC) e hōʻike nei. ʻO nā wahine e ʻoki ana i nā ʻai hao, e like me ka bipi, i hiki i ko lākou pilikia, wahi a Erin Spitzberg, R.D., a me ka mea hoʻokumu o Living It! Mea ai. ʻO ia ka hiki i kāu papaʻai olakino olakino ke hoʻi i hope. ʻOi aku ka paʻakikī o nā kumu hao ʻole i kou kino e komo, ʻoiai ʻo kekahi mau phytates (antioxidants) i loko o nā kīʻaha a me nā tannins (polyphenols) i loko o ke kī hiki ke kāohi maoli i ka komo ʻana o ka hao. ʻO Irritable Bowel Syndrome (IBS) a me nā pilikia gastro ʻē aʻe hiki ke hāʻawi i kahi hemahema no ka mea ʻo ka lawe ʻia ʻana o ka hao i loko o ka GI tract, wahi a Spitzberg. Pehea ʻoe e ʻike ai i kahi pilikia hao? Hiki i ka hao haʻahaʻa ke hōʻoluʻolu, luhi, a kaumaha, ʻoiai e hōʻino ana i ka hana kino a me ka hana, hōʻike i kahi loiloi hoʻopaʻa i ka Ka Nupepa o ke Ola o na Wahine. Pono nā wahine mai 19 a 50 mau makahiki i 18 milligrams (mg) i kēlā me kēia lā-a ʻoi aku inā hāpai.

E noʻonoʻo i kēia mau kumu, a e hoʻomaopopo pono ʻoe e ʻai ana i ka nui o ka huaora C-75 mg i kēlā me kēia lā - hoʻonui ia i ka hao ʻana: ka umauma turkey i kālua ʻia (8.4 mg), hoʻokahi kakini oysters (7.8 mg), 1 kīʻaha moa i kuke ʻia (6.4 mg). , 1 kīʻaha i hoʻomoʻa ʻia (5 mg), 1 3-auneke pīpī pīpī pipi (4.5 mg).

Potauma

Nā Kiʻi Corbis

ʻO ka hapa nui o ka poʻe hemahema maoli i kēia mineral ke lawe nei i nā diuretics, i hiki ai iā ʻoe ke pee i ka potasiuma, wahi a Spitzberg. Eia nō naʻe, hāʻule mau ka nui o nā wahine olakino i ka mea i koi ʻia. "Pono ka nui o nā huaʻai a me nā mea kanu e hoʻokō i nā ʻōlelo aʻoaʻo pālolo (4700 mg / lā), a ʻike mākou ʻaʻole i hoʻokō ka hapa nui o nā pākeke i ka hapa liʻiliʻi o 2 1/2 kīʻaha i kēlā me kēia lā," wahi a Moore. He pilikia kēlā no ka mea ma waena o nā mea ʻē aʻe, kōkua ka potassium i ka hoʻoponopono ʻana i ke koko. Ma kahi haʻawina i paʻi ʻia ma BMJ, ʻo ka poʻe i hoʻopau i ka potasiuma he 24 pākēneka e hoʻoliʻiliʻi i nā maʻi ahulau.

ʻO nā maiʻa (ma kahi o 400 mg i kēlā me kēia) a me kaʻuala (ma kahi o 1600 mg i kēlā me kēia spud) nā kumuwaiwai maikaʻi. E hoʻomau i ka hoʻonui ʻana i kāu ʻai me: ka umauma turkey i kālua ʻia (2563 mg), 1 kīʻaha Swiss chard (963 mg), 1 kīʻaha ʻuala moa (911 mg), 1 kīʻaha puaʻa broiled (776 mg), 1 kīʻaha lentil (731 mg) . (ʻO kahi kumu potassium kiʻekiʻe ʻē aʻe? ʻO Celery! E nānā i 12 Creative Celery Recipes mai nā Chef Kaulana.)

Zinc

Nā Kiʻi Corbis

He mea nui kēia minerala i ka nui o nā kaʻina pūnaewele. Akā paʻakikī e ʻike i nā hemahema zinc akahai, no ka mea ʻaʻohe hōʻike maikaʻi no lākou, wahi a David Eide, Ph.D., he polofesa o ka ʻepekema ʻai ma ke Kulanui o Wisconsin-Madison. "ʻO ka hapa nui o ka poʻe ma ka US he nui ka zinc i kā lākou papaʻai, akā ʻo ka papaʻai i momona i ka palaoa hiki ke kāohi i ka omo zinc ma muli o nā mea hoʻohui i nā hua e hoʻopaʻa i ka zinc a pale i ka lawe ʻana i ka ʻōpū."

ʻO kahi haʻawina 2012 mai UC-Davis e hōʻike ana ma kahi o 7.5 pakeneka o ka poʻe ma nā ʻāina kiʻekiʻe e like me ʻAmelika i nele i ka zinc. Hiki i nā ʻōuli o ka hemahema koʻikoʻi ke komo pū me ka nalo ʻana o ka lauoho, nā ʻili o ka ʻili, ka maʻi palahā, ka hoʻonui ʻana i nā maʻi, a me ka nalo ʻana o ka ʻono, wahi a Eide. Hiki ke hoʻohaʻahaʻa i ka hāʻule ʻana o ka zinc: Ma kahi noiʻi, ʻo nā wahine me ka haʻahaʻa haʻahaʻa zinc intake he 76 pakeneka ʻoi aʻe ka loaʻa ʻana o nā hōʻailona depressive ma mua o ka poʻe me nā intake kiʻekiʻe. Hoʻokahi kumumanaʻo: hiki i ka Zinc ke hoʻonui i nā pae o ka neurotrophic i loaʻa i ka lolo, kahi kemika lolo e hiki ke hoʻonui i ke ʻano.

ʻO kekahi mau koho waiwai-zinc e kōkua iā ʻoe e pā i ka ʻae i kēlā me kēia lā (RDA) o 8 mg i kēlā me kēia lā: he ʻumikūmālua ʻōpelu (66 g), 1 pīpī ribeye filet (14 g), 1 umauma pākī pūliki ʻia (13 g), 1 ʻO ka steak sirloin liʻiliʻi liʻiliʻi i kālua ʻia (6 g), 19 ʻāpana pecan (1.3 g).

Makanekiuma

Nā Kiʻi Corbis

Ma kahi o ka hapalua o ka heluna kanaka o ʻAmelika i pau ʻole ai ka magnesium, e like me ka ʻike CDC. He pilikia kēlā i ka noʻonoʻo ʻana o ka magnesium i ka hana koʻikoʻi i nā hana he nui, i ʻōlelo ʻo Moore. "Ma muli o kāna kuleana i ka glucose glucose, ua pili ka ʻai me ka magnesium me ka haʻahaʻa o ka maʻi kō." Hoʻopili pū ʻia ka Magnesium me ka hoʻonui ʻana i ka nui o ka mineral iwi a me ke olakino puʻuwai. I kahi noiʻi i paʻi ʻia i loko o ka Nūpepa o ka American College of Cardiology, ua hoʻopili ʻia kēlā me kēia 50 mg o ka hoʻonui ʻana i ka magnesium i ka 22 pakeneka haʻahaʻa haʻahaʻa o ka calcium coronary artery, kahi ana o ka maʻi maʻi puʻuwai. ʻO ia paha no ka hoʻopili ʻana o ka magnesium i ka hoʻokumu ʻana o ka plaque a me ka calcification.

Pono ʻoe i 310 mg o ka magnesium a hiki i ka makahiki 30 a me 320 mg ma hope o kēlā, a ʻoi aku inā hāpai ʻoe, e like me ka National Institutes of Health (NIH). E noʻonoʻo i kēia mau kumuwaiwai: 1 kīʻaha kuke i hoʻomoʻa ʻia (157 mg), 1 kīʻaha kēla i nā pīni Nui Nui (134 mg), 1 kīʻaha kuke i kuke ʻia (126 mg), 6 mau hua nut Brazil (107 mg), 22 ʻalemona (78 mg). E ho'āʻo e hoʻohuli i kāu mau nati i mea leʻaleʻa, e like me kēia 10 Unbelievably Delicious Nut Butters You Can Make.

Nānā no