Nā hōʻailona hōʻailona 5 hiki iā ʻoe ke loaʻa i kahi hemahema Nutritional

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E ʻike paha iā ʻoe iho e hana pū ana me kahi ʻōuli kino pohihihi e puka mai ana mai hea ʻole? Ma mua o ka hoʻomaka ʻana o Google iā ʻoe iho e noʻonoʻo nei i ka mea e hana nei, e noʻonoʻo i kēia: ʻo ia paha ke ala o kāu ʻōnaehana e hōʻike ai ʻaʻole ʻoe e lawa i kahi huaora a i ʻole ka mineral - a ʻo ka manawa kēia e hoʻonui i kāu ʻai, wahi a New York City ʻo nutrist Brittany Kohn, RD Eia kahi rundown o ʻelima mau hōʻailona liʻiliʻi e ʻike ʻia e hoʻololi ana ʻoe iā ʻoe iho i nā meaʻai nui, a me nā kumuwaiwai maikaʻi loa e helu iā lākou mai.

Hoʻopili pinepine kou mau ʻiʻo. Inā nui ʻoe e kuʻi me ka ʻūʻī o ka ʻehaʻeha a me nā spasms, a hiki i ka wā e neʻe nui ana ʻoe, he hōʻailona paha ia o kāu pae o ka magnesium-he mineral e kōkua i ka hoʻoponopono ʻana i nā hana o ke kino-e hoʻopuni ana i ka ʻau. E hoʻomāhuahua i kāu puʻukū ma ka ʻai ʻana i nā maiʻa, ʻalemona, a me nā ʻōmaʻomaʻo uliuli, wahi a Kohn. (Hoʻomaʻamaʻa meaʻai māmā: ʻO ka hoʻonui ʻana i ka magnesium kekahi o nā 5 Kumu e ʻai ai i nā hua ʻumeke toasted.)

Ua ʻeha a ʻeha paha kou mau lālā. ʻO ka manaʻo freaky pin-and-needles ka hopena o nā pae haʻahaʻa o nā huaora B, kikoʻī ʻo B6, folate, a me B12-ʻo ka hopena he huaʻai B i loaʻa pinepine ʻia i nā huahana holoholona a nā vegetarians a me nā vegan i hemahema ai. e ka ʻai ʻana i nā kīʻaha holoʻokoʻa, ka milo, nā pīni, a me nā hua manu.

Makemake ʻoe i ka hau. ʻO Srange ke kani ʻana, ʻo ka makemake e ʻoki i ka hau he hōʻailona ia o ka nele o ka hao. ʻAʻole maopopo ka poʻe loea i ke kumu, akā ʻo kahi noiʻi hou i manaʻo ʻia e alakaʻi ka hau i kahi hoʻoikaika ikaika noʻonoʻo e pono ai e hakakā i ka luhi e hoʻokomo ʻia i ka wā e haʻahaʻa ai ʻoe i ka hao. Ma mua o ke kanu ʻana i ka maka i loko o ka paʻukū, e hoʻonui i kou pae hao ma o ka ʻiʻo ʻulaʻula, nā pīni pinto, a i ʻole nā ​​lentil. A laila e heluhelu i kekahi mau hōʻailona ʻē aʻe o ka hao haʻahaʻa, a me pehea e helu ai.

Flake kou mau kui a haki. Inā palupalu a palupalu kou manamanalima a manamanalima, hewa hou paha ka hao haʻahaʻa. "ʻO ia kekahi kumu nui aʻe e kauoha ai i kahi steak a i ʻole burger," wahi a Kohn. Inā ʻaʻole ʻoe e ʻai i ka ʻiʻo, e hele no nā meaʻai me ka pinto-bean burrito a i ʻole ka sup lentil. (E hoʻolohe i kou mau kui, ʻike nui lākou iā ʻoe! Heluhelu i nā mea 7 e hiki ai i kou mau kui ke haʻi iā ʻoe e pili ana i kou olakino.)

Uha kou mau lehelehe i nā kihi. ʻO nā lehelehe ʻokiʻoki kekahi mea, akā ʻo ka maʻi ʻana ma nā kihi o kou waha i maikaʻi ʻole me ka lehelehe lehelehe hiki ke hoʻoulu ʻia e ka riboflavin (vitamin B2) deficiency. "Pili paha ia i ka lawa ʻole o ka wikamina C," wahi a Kohn. ʻO nā huahana dairy kahi kumu nui o riboflavin, a hiki iā ʻoe ke loaʻa C i nā hua citrus a me nā lau lau.

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