7 Nā hemahema Nutrient i Maʻalahi Loa

Anter

• 1. Ka hemahema hao
• 2. Ka lawa ʻole o ka iodine
• 3. Ka nele o ka Wikamina D
• 4. ʻO ka hemahema ʻo Vitamin B12
• 5. Ka nele o ka pōhaku
• 6. Ka hemahema o ka wikamina A
• 7. Ka nele o ka magnesiuma
• Ke laina lalo

Nui nā meaola e pono ai ke olakino maikaʻi.

ʻOiai hiki ke kiʻi i ka hapa nui o lākou mai ka papaʻai kaulike, haʻahaʻa ka meaʻai maʻamau o ke Komohana i kekahi mau mea pono nui.

Papa inoa kēia ʻatikala i nā hemahema nutrient 7 i maʻamau maʻamau.

1. Ka hemahema hao

ʻO ka hao kahi mineral pono.

ʻO ia kahi ʻāpana nui o nā hunaola ʻulaʻula, kahi e hoʻopili ai me hemoglobin a lawe i ka oxygen i kāu mau hunaola.

ʻO nā ʻano ʻelua o ka haoʻai meaʻai:

• Heme hao. Hoʻokipa maikaʻi ʻia kēia ʻano hao. Loaʻa wale ia i nā meaʻai holoholona, ​​me ka ʻiʻo ʻulaʻula e loaʻa ana nā helu nui.
• Hao hao ʻole. ʻO kēia ʻano, loaʻa i loko o nā holoholona a me nā mea kanu mea kanu, ʻoi aku ka maʻamau. ʻAʻole hiki ke ʻoluʻolu e like me ka maʻalahi me ka hao heme.

ʻO ka hemahema hao kekahi o nā hemahema nutrient maʻamau o ka honua, e hoʻopili ana ma mua o 25% o ka poʻe ma ka honua holoʻokoʻa (,).

Piʻi kēia helu i 47% i nā keiki preschool. Inā hāʻawi ʻole ʻia lākou i nā mea hao a paʻa i ka hao, ikaika loa lākou i ka hao.

Ma kahi o 30% o nā wahine menstruating e hemahema pū kekahi ma muli o ke kahe o ke koko i kēlā me kēia mahina, a hiki i ka 42% o nā ʻōpio, nā hemahema hoʻi nā wahine hāpai.

Hoʻohui ʻia, hoʻonui ka nui o ka makaʻu o nā vegetarian a me nā vegans no ka mea ʻai lākou i ka hao non-heme wale nō, ʻaʻole i komo pū me ka hao heme (,).

ʻO ka hopena maʻamau o ka hemahema hao ka anemia, kahi o ka helu o kou mau ʻulaʻula a me kou hiki i kou koko ke lawe i nā kulu oxygen.

ʻO nā ʻōuli maʻamau ka luhi, nāwaliwali, kahi ʻōnaehana pale nāwaliwali, a me ka hana lolo o ka lolo (, 6).

ʻO nā kumuwaiwai maikaʻi loa o ka hao hao heme ():

• ʻIʻo ʻulaʻula. Hāʻawi ʻo 3 auneke (85 gram) o ka pipi i ka ʻāina ma kahi o 30% o ka Daily Value (DV).
• ʻIʻo hui. Hāʻawi kahi ʻāpana (81 gram) o ke akepaʻa ma mua o 50% o ka DV.
• ʻFishhuhu. ʻO nā ʻōpae, nā kūpeʻe, a me nā ʻōpelu kahi kumu maikaʻi loa o ka hao heme, me 3 auneke (85 gram) o nā ʻōpelu kuke e ʻākoakoa ana he 50% o ka DV
• ʻĀpana sardinia Hiki i hoʻokahi 3.75-auneke (106-gram) ke hāʻawi i 34% o ka DV.

ʻO nā kumuwaiwai maikaʻi loa o ka hao non-heme:

• Mau pi. Hāʻawi ka hapalua kīʻaha (85 gram) o nā pīni kuke kuke 33% o ka DV.
• Nā hua. ʻO ka paukena, sesame, a me nā hua kalakeka kahi waiwai maikaʻi o ka hao non-heme. Hoʻokahi auneke (28 gram) o kaʻuala i hoʻomoʻa ʻia a i ʻole nā ​​hua palaʻai i loaʻa iā 11% o ka DV.
• ʻOmaʻomaʻo, lau lau. ʻO ka Broccoli, kale, a me ka spinach waiwai i ka hao. Hoʻokahi auneke (28 gram) o ka kale hou e hāʻawi ana iā 5.5% o ka DV.

Eia naʻe, ʻaʻole pono ʻoe e hoʻopiha me ka hao ke ʻole ʻoe e pono maoli. Hiki i ka hao nui ke lilo i mea weliweli loa.

ʻIke nō, hiki i ka wikamina C ke hoʻonui i ka omo ʻana o ka hao. ʻO ka ʻai ʻana i ka meaʻai vitamine-C-waiwai e like me ka ʻalani, kale, a me nā pepa bele ma ka ʻaoʻao o nā meaʻai waiwai hao hiki ke kōkua i ka hoʻonui ʻana i kāu lawe hao.

OLELO HOOLAHA ʻO ka hemahema hao ka mea maʻamau, keu hoʻi i waena o nā wahine ʻōpio, nā keiki, a me nā mea ʻai. Hiki ke kumu i ka anemia, ka luhi, kahi ʻōnaehana pale nāwaliwali, a me ka hana lolo maikaʻi ʻole.

2. Ka lawa ʻole o ka iodine

ʻO ka Iodine kahi mineral pono no ka hana thyroid maʻamau a me ka hana ʻana o nā homone thyroid ().

Pili nā homone thyroid i nā ʻano hana o ke kino, e like me ka ulu ʻana, hoʻomohala ʻana o ka lolo, a me ka mālama ʻana i ka iwi. Hoʻoponopono pū lākou i kāu helu metabolic.

ʻO ka hemahema o ka iodine kekahi o nā hemahema o nā meaola maʻamau, e pili ana i ka hapakolu o ka heluna o ka honua (,,).

ʻO ka ʻōuli maʻamau o ka iodine hemahema ka hoʻonui ʻia o ka gland thyroid, a ʻo ka goiter kekahi. Hiki paha iā ia ke hoʻonui i ka helu o ka puʻuwai, ka liʻiliʻi o ka hanu, a me ke kaupaona ().

Pili ka nele iodine nui i ka hōʻeha koʻikoʻi, keu hoʻi i nā keiki. Hiki ke kumu o ka noʻonoʻo a me nā hanana ulu ʻole (,).

ʻO nā kumuwaiwai maikaʻi maikaʻi o iodine pū ():

• Kai limu. ʻO ka 1 wale nō kelp mau pūʻolo 460-1,000% o ka DV.
• Iʻa. ʻEkolu auneke (85 gram) o ka pūlehu i hoʻomoʻa ʻia e hāʻawi i 66% o ka DV.
• Hale waiū. Hāʻawi kahi kīʻaha (245 gram) o ka yogurt maʻamau ma kahi o 50% o ka DV.
• Hua manu: Hoʻokahi hua nui i loaʻa he 16% o ka DV.

Eia nō naʻe, hiki i kēia mau huina ke loli nui. ʻOiai loaʻa ka iodine i ka hapa nui i ka lepo a me ka wai kai, ʻo ka lepo iodine-maikaʻi ʻole e hopena i ka meaʻai iodine haʻahaʻa.

Kauoha kekahi mau ʻāina i ka hoʻonui ʻana i ka paʻakai paʻakai me ka iodine, kahi i hoʻoliʻiliʻi maikaʻi ai i nā hanana hemahema ().

OLELO HOOLAHA ʻO ka iodine kekahi o nā hemahema kūpono o ka nutrient i ka honua. Hiki iā ia ke hoʻonui i ka momona o ka thyroid. Hiki i ka iodine hemahema loa ke kumu i ka lolo i ka noʻonoʻo a me nā hanana kūpono ʻole o ke ulu ʻana i nā keiki.

3. Ka nele o ka Wikamina D

ʻO ka Vitamin D kahi wikamina hiki ke hoʻoheheʻe ʻia e hana e like me ka hormone steroid i loko o kou kino.

Hele ia ma waena o kou kahawai a i loko o nā pūnaewele, e haʻi ana iā lākou e hoʻohuli a pio paha nā genes. ʻAneʻane loaʻa i nā pūnaewele āpau i kou kino kahi receptor no ka wikamina D.

Hana ʻia ka Vitamin D mai ka cholesterol i kou ʻili i ka puka ʻana o ka lā. No laila, hemahema paha ka poʻe e noho mamao ana mai ka equator ke ʻole lawa kā lākouʻai papaʻai a hoʻopili paha lākou me ka lāʻau D (,).

Ma ʻAmelika Hui Pū ʻIa, ma kahi o 42% o ka poʻe i lawa ʻole i kēia wikamina. Piʻi kēia helu i 74% i nā mākua makua a me 82% i ka poʻe me ka ʻili ʻeleʻele mai ka hana ʻana o ko lākou ʻili i ka liʻiliʻi vitamini D i ka pane ʻana i ka lā.

ʻAʻole maopopo ka hemahema o ka Vitamin D, no ka mea, maʻalea nā hōʻailona a ulu paha i mau makahiki a i ʻole mau makahiki (,).

ʻO nā mākua nele i ka wikamina D hiki ke ʻike i ka nāwaliwali o nā mākala, ka nalo ʻana o ka iwi, a me ka hoʻonui ʻana i ka haki o nā haʻi. I nā keiki, hoʻonāukiuki paha ia i ka ulu a me nā iwi palupalu (rickets) (,,).

Eia kekahi, he mea nui paha ka hemahema o ka huaola D i ka hoʻemi ʻana i ka hana pale a me ka hoʻonui ʻana o ka maʻi ʻaʻai (22).

ʻOiai he kakaikahi loa nā meaʻai i loaʻa ka nui o kēia wikamina, ʻo nā kumuwaiwai maikaʻi loa (23):

• ʻO ka aila kō Cod. Hoʻopili kahi punetune hoʻokahi (15 ml) i ka 227% o ka DV.
• Iʻa momona. ʻO Salmon, mackerel, sardines, a me trout ka waiwai i ka wikamina D. ʻO kahi liʻiliʻi, 3-auneke (85-gram) e lawelawe ana i ka salmon kuke e hāʻawi ai 75% o ka DV.
• ʻĀtū hua manu. Loaʻa i hoʻokahi yolk hua moa he 7% o ka DV.

Makemake paha ka poʻe hemahema e lawe i ka waihona a hoʻonui paha i ka puka ʻana o ka lā. He paʻakikī e loaʻa nā kālā kūpono ma o kaʻai wale nō.

OLELO HOOLAHA ʻO ka hemahema ʻo Vitamin D ka mea maʻamau. Pākuʻi ʻia nā ʻōuli me ka nāwaliwali o ka nāhelehele, ka nalo ʻana o ka iwi, a me ka hoʻonui ʻia o ka maka o nā haʻi, a - i nā keiki - nā iwi palupalu. He paʻakikī loa e loaʻa nā kālā lawa mai kāu papaʻai wale nō.

4. ʻO ka hemahema ʻo Vitamin B12

ʻO ka Vitamin B12, i ʻike ʻia ʻo cobalamin, kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai.

He mea nui ia no ka hoʻokumu koko, a me ka lolo a me ka hana a ke aʻa.

Pono kēlā me kēia cell i kou kino i ka B12 e hana maʻamau, akā ʻaʻole hiki i kou kino ke hana iā ia. No laila, pono ʻoe e loaʻa iā ia mai ka meaʻai a i ʻole nā ​​mea hoʻohui.

Loaʻa wale ʻo B12 i ka nui o nā meaʻai i loko o nā holoholona, ​​ʻoiai ʻo kekahi ʻano limu ke hāʻawi i nā mea liʻiliʻi. No laila, ʻo ka poʻe ʻai ʻole i nā huahana holoholona, ​​aia i ka nui o ka pilikia o ka hemahema.

Hōʻike nā noiʻi e hiki i ka 80-90% o nā vegetarians a me nā vegans ke hemahema i ka wikamina B12 (,).

Ma mua o 20% o nā ʻelemākule e hōʻemi paha i kēia vitamini ma muli o ka emi ʻana o ka omo me ka makahiki (,,).

ʻOi aku ka paʻakikī o ka omo B12 ma mua o ka vitamina ʻē aʻe no ka mea kōkua ʻia ia e kahi protein i ʻike ʻia ma ke ʻano he kumu intrinsic. Ua nele kekahi poʻe i kēia protein a no laila pono pono i nā injection B12 a i ʻole nā ​​kaha kiʻekiʻe o nā mea hoʻopiha.

ʻO kahi hōʻailona maʻamau o ka hemahema o ka wikamina B12 ʻo ka megaloblastic anemia, ʻo ia kahi maʻi koko e hoʻonui i kou mau ʻulaʻula.

ʻO nā ʻōuli ʻē aʻe e pili ana i ka hana lolo maikaʻi ʻole a me nā pae homocysteine ​​kiʻekiʻe, kahi pilikia no nā maʻi he nui (,).

Nā kumuʻaiʻai o ka huaʻai B12 i ():

• ʻFishhuhu. He momona nā ʻōpae a me nā ʻōpelu i ka wikamina B12. Hāʻawi kahi ʻonika 3-auneke (85-gram) o nā pāpaʻi kuke i 1,400% o ka DV.
• ʻIʻo hui. Hoʻokahi ʻoki 2-auneke (60-gram) o nā ʻāke ake i ʻoi aku ma mua o 1,000% o ka DV.
• ʻAi. Hāʻawi kahi steak pipi liʻiliʻi 6-auneke (170-gram) i ka 150% ka DV.
• Huamoa. Hāʻawi kahi hua manu holoʻokoʻa ma kahi o 6% o ka DV.
• Huahana waiu. Hoʻokahi kīʻaha (240 ml) o ka waiū holoʻokoʻa ma kahi o 18% o ka DV.

ʻAʻole i manaʻo ʻia ka Vitamin B12 he mea hōʻino ma ka nui o ka nui no ka mea pinepine pinepine ʻia e komo maikaʻi a lawe ʻia i waho.

OLELO HOOLAHA ʻO ka hemahema ʻo Vitamin B12 ka mea maʻamau, keu hoʻi i nā vegetarians, vegans, a me nā mākua makua. ʻO nā ʻōuli maʻamau e pili ana i nā maʻi o ke koko, hana ka lolo me ka maikaʻi ʻole, a me nā pae homocysteine ​​kiʻekiʻe.

5. Ka nele o ka pōhaku

Pono ka calcium no kēlā me kēia cell i kou kino. Minamina ia i nā iwi a me nā niho, ʻoi aku i nā manawa o ka ulu wikiwiki. He mea nui nō hoʻi ia no ka mālama ʻana i ka iwi.

Hoʻohui ʻia, lawelawe ka calcium ma ke ʻano he mole hōʻailona. Inā ʻaʻole ia, ʻaʻole hiki i kou puʻuwai, nā mākala, a me nā ʻalolo ke hana.

Hoʻonohonoho paʻa ʻia ke kōpaʻa calcium i kou koko, a mālama ʻia kekahi mea i loko o nā iwi. Inā nele kāu lawe ʻana, e hoʻokuʻu i kou mau iwi i ka puna.

ʻO ia ke kumu o ka hōʻailona maʻamau o ka nele o ka calcium he osteoporosis, i hōʻike ʻia e nā iwi palupalu a palupalu hoʻi.

Ua ʻike ʻia ma kahi noiʻi ma ʻAmelika Hui Pū ʻIa he emi ma mua o 15% o nā kaikamahine ʻōpio, ma lalo o 10% o nā wahine ma mua o 50, a ma lalo o 22% o nā keikikāne a me nā kāne ma luna o 50 i hālāwai me ka calcium i manaʻo ʻia.

ʻOiai hoʻonui iki i kēia mau helu, ʻaʻole ka lawa ka nui o ka calcium i ka hapa nui o ka poʻe.

ʻO nā ʻōuli o ka hōʻemi ʻana i ka nui o ke kōkō nui me nā iwi palupalu (rickets) i nā keiki a me nā osteoporosis, ʻoi aku i nā mākua (().

ʻO nā kumuwaiwai meaʻai o ka calcium e komo pū ana ():

• Iʻa boned. Hiki i kekahi ke (92 gram) o nā sardine 44% o ka DV.
• Nā huahana waiū. Hoʻokahi kīʻaha (240 ml) o ka waiū e hāʻawi i 35% o ka DV.
• ʻO nā mea kanu ʻōmaʻomaʻo ʻeleʻele. ʻO Kale, spinach, bok choy, a me broccoli waiwai i ka puna. ʻO ka 1 auneke wale nō (28 gram) o ka kale hou hāʻawi iā 5.6% o ka DV.

Ua hoʻopaʻapaʻa ʻia ka maikaʻi a me ka palekana o nā mea hoʻohui kalika i nā makahiki i hala iho nei.

Hōʻike kekahi mau noiʻi i ka hoʻonui ʻana o ka maʻi o ka maʻi puʻuwai i ka poʻe e lawe ana i nā mea hoʻopiha calcium, ʻoiai ʻaʻole i loaʻa nā hopena ʻē aʻe i nā hopena (,,).

ʻOiai ʻoi aku ka maikaʻi o ka loaʻa ʻana o ka calcium mai ka meaʻai ma mua o nā mea hoʻopiha, ʻo kēia mau mea hoʻopihapiha me he mea lā e pōmaikaʻi i ka poʻe lawa ʻole i kā lākou papaʻai ().

OLELO HOOLAHA ʻO kaʻai haʻahaʻa haʻahaʻa ka mea maʻamau, keu hoʻi i nā wahine o nā makahiki āpau a me nā mākua makua. ʻO ka hōʻailona nui o ka lawa ʻole o ka calcium ka hoʻonui ʻia o ka makaʻi o ka osteoporosis ma hope o ke ola.

6. Ka hemahema o ka wikamina A

ʻO ka Wikamina A kahi wikamina pono ke hoʻoheheʻe ʻia ka momona. Kōkua ia i ka hana a mālama ʻana i ka ʻili maikaʻi, nā niho, nā iwi, a me nā membrane pūnaewele. Eia kekahi, hana ia i nā pigment maka, i mea e pono ai ka hihiʻo (38).

ʻElua ʻano ʻokoʻa o ka meaʻai wikamina A ():

• Hana mua ʻia ka wikamina A. Loaʻa kēia ʻano wikamina A i nā huahana holoholona e like me ka ʻiʻo, nā iʻa, nā moa, a me nā waiū.
• ʻO Pro-vitamin A. ʻIke ʻia kēia ʻano i nā meaʻai mea kanu e like me nā huaʻai a me nā mea kanu. ʻO ka beta carotene, ka mea i lilo i kou kino i wikamina A, ʻo ia ka ʻano maʻamau.

Ma mua o 75% o ka poʻe e ʻai i ka papaʻai Komohana loaʻa i ka nui o ka wikamina A ʻaʻole pono e hopohopo no ka hemahema ().

Eia nō naʻe, ʻike pinepine ʻia ka hemahema o ka wikamina A i nā ʻāina kūkulu he nui. Ma kahi o 44-50% o nā keiki preschool-ʻelemakule i kekahi mau wahi i loaʻa ka hemahema o ka wikamina A. Aia kēia helu ma kahi o 30% i nā wahine India (,).

Hiki i ka hemahema ʻo Vitamin A ke hana i nā maka o ka manawa pōkole a paʻa a hiki i ka makapō ke alakaʻi. ʻO ka ʻoiaʻiʻo, ʻo kēia hemahema ke kumu nui o ka makapō o ka honua.

Hiki i ka hemahema Vitamin A ke hoʻopau i ka hana pale a hoʻonui i ka make, keu hoʻi i waena o nā keiki a me nā wahine hāpai a hānai paha ().

ʻO nā kumuwaiwai meaʻai o ka wikamina A i hana mua ʻia ():

• ʻIʻo hui. Hoʻokahi 2-auneke (60-gram) ʻāpana o ka ate o ka bipi i hāʻawi ʻia ma mua o 800% o ka DV.
• ʻAilā ate ate. Hoʻokahi pākeke (15 ml) ʻūlū ʻo 500% o ka DV.

Nā kumuʻaiʻai o beta carotene (pro-vitamin A) e komo pū me:

• ʻUala kahiki. Hoʻokahi waena, 6-auneke (170-gram) ʻuala i hoʻolapalapa ʻia me 150% o ka DV.
• Kāloti Hāʻawi kahi kāloti nui 75% o ka DV.
• ʻO nā lau uliuli, nā lau lau. Hoʻokahi auneke (28 gram) o ka milo hou e hāʻawi iā 18% o ka DV.

ʻOiai he mea nui ia e hoʻopau i ka lawa o kēia wikamina, ʻo ka nui o ka huaora A i hana ʻia ma mua ke kumu o ka lāʻau make.

ʻAʻole pili kēia i ka pro-vitamin A, e like me beta carotene. Hiki i ka ʻai nui ke hoʻohuli i kou ʻili i ka ʻalani, akā ʻaʻole weliweli kēia hopena.

OLELO HOOLAHA ʻO ka hemahema o ka wikamina A i maʻa mau i nā ʻāina kūkulu. Hiki paha iā ia ke hōʻino i ka maka a me ka makapō, a me ka hoʻopau ʻana i ka hana pale a hoʻonui i ka make ma waena o nā wahine a me nā keiki.

7. Ka nele o ka magnesiuma

ʻO ka magnesium kahi mineral nui i kou kino.

Pono no ka iwi o ka iwi a me nā niho, pili pū ia i loko o 300 a ʻoi aku ka nui o nā ʻenekima ().

ʻAneʻane kokoke ka hapalua o ka lehulehu o ka US ma mua o ka nui o ka magnesium i koi ʻia.

Hoʻohui ʻia nā haʻahaʻa haʻahaʻa a me nā kiʻekiʻe o ke koko o ka magnesium me nā ʻano he nui, e like me ka maʻi diabetes type 2, metabolic syndrome, maʻi puʻuwai, a me ka osteoporosis (,).

Kūleʻa pinepine nā pae haʻahaʻa i waena o nā mea maʻi maʻi. ʻIke kekahi mau noiʻi he hemahema ka 9-65% o lākou (,,).

Hoʻokumu ʻia ka hemahema e ka maʻi, ka hoʻohana ʻana i ka lāʻau, hoʻemi i ka hana digestive, a i ʻole lawa ʻole ka lawe ʻana i ka magnesium ().

ʻO nā ʻōuli nui o ka hemahema nui o ka magnesium e komo pū me ka puʻuwai puʻuwai abnormal, cramp muscle, maʻi wāwae ʻole ʻole, luhi, a me migraines (,,).

ʻO nā ʻōuli lahilahi a lōʻihi paha āu e ʻike ʻole ai e pili ana i ke kūpaʻa ʻana o ka insulin a me ke koko kiʻekiʻe.

ʻO nā kumuwaiwai meaʻai o ka magnesium e komo pū ():

• Nā mānoanoa holoʻokoʻa. Hoʻokahi kīʻaha (170 gram) o nā ʻoka he 74% o ka DV.
• Nati Pākuʻi ʻia nā ʻalemona he iwakālua i ka 17% o ka DV.
• Kokoleka pouli. Hoʻokahi auneke (30 gram) o ka kokoleka pouli e hāʻawi iā 15% o ka DV.
• ʻO nā lau uliuli, nā lau lau. Hoʻokahi auneke (30 gram) o ka milo maka e hāʻawi iā 6% o ka DV.

OLELO HOOLAHA Kūleʻa ka hemahema magnesium i nā ʻāina Komohana, a pili ka lawe haʻahaʻa me nā ʻano olakino a me nā maʻi.

Ke laina lalo

Hiki ke lawa i ka aneane o nā meaola. ʻO kēlā ʻōlelo, ʻo nā hemahema i helu ʻia ma luna nei ka mea maʻamau.

ʻO nā keiki, nā wahine ʻōpio, nā mākua makua, nā vegetarian, a me nā vegans e like me ka makaʻu nui loa o nā hemahema.

ʻO ke ala ʻoi loa e pale aku ai i ka hemahema e ʻai i ka papaʻai kaulike e hoʻopili ana i nā meaʻai āpau, nā mea momona. Eia nō naʻe, pono paha nā mea hoʻopihapiha no ka poʻe hiki ʻole ke lawa kaʻai mai kaʻai wale nō.