ʻO nā meaʻai momona me ka waiū ʻole

Anter

• Ka papa inoa o nā meaʻai momona me ka waiū ʻole
• ʻO ka papa kuhikuhi Sample me nā meaʻai momona me ka waiū ʻole

He mea nui ka lawe ʻana o ka calcium i ka ikaika o nā niho a me nā iwi, a me ka hoʻomaikaʻi ʻana i ka hōʻemi ʻana o nā mākala, ka helu o ka naʻau a hoʻemi i ka huhū, no ka laʻana. E ʻike i nā pōmaikaʻi ʻē aʻe o kēia mineral i: Calcium.

No laila, i ka lā e koi ʻia ana e lawe ma kahi o 1,300 mg o ka calcium i kēlā me kēia lā ma waena o 9 a 18 mau makahiki, ma muli o ka ulu a me ka hoʻomohala ʻana o nā iwi, ʻoiai i ka wā makua, ʻo ka paukū i manaʻo ʻia he 1,000 mg i kēlā me kēia lā, no nā mea ʻai i kaupalena ʻia ʻoi aku ka paʻakikī o ka hiki ʻana o nā vegans.

Eia nō naʻe, ʻaʻole pono e lawe ʻia ka calcium ma ke ʻano o ka waiū a i ʻole nā ​​huahana waiū, e like me ka tī a me ka yogurt, keu hoʻi i nā mea maʻi me ka hoʻomanawanui ʻole o ka lactose a i ʻole ka bowel syndrome hoʻonāukiuki, e laʻa me nā meaʻai ʻē aʻe, ke ʻai ʻia i nā nui kūpono, hiki iā lākou ke hāʻawi i nā nui o ka calcium e like me nā ʻalemona. E ʻike pehea e hoʻohana ai i ka ʻalemona no ka osteoporosis ma: 5 mau pono olakino ʻalemona.

Ka papa inoa o nā meaʻai momona me ka waiū ʻole

ʻO kekahi mau laʻana maikaʻi o nā meaʻai kumu calcium i loaʻa ʻole ka waiū.

ʻO ka maʻamau, aia ka nalo o ka calcium i loko o ka wai kuke, no laila he mea nui e hoʻohana i ka liʻiliʻi loa o ka wai a me ka manawa pōkole loa i ka manawa o ka hoʻomākaukau ʻana o kēia mau meaʻai e mālama pono ka calcium. Eia nō naʻe, pono e wili ʻia ka milo a i ʻole nā ​​pi, no ka laʻana, a hāʻawi ʻia ka wai mua e hoʻopau i kahi mea, i kapa ʻia ʻo oxalate, kahi e hoʻemi ai i ka hiki i ke kino ke omo i ka puna.

Hoʻohui ʻia i kēia mau meaʻai, aia kekahi mau ala ʻē aʻe o ka hoʻokomo ʻana i ka calcium me ka ʻole o ka lactose ma o nā meaʻai i hoʻonui ʻia me ka puna, i maʻalahi e ʻike ʻia i nā supermarkets, e like me ka yogurt soy, nā kuki, nā palaoa a me nā berena, e laʻa me ka hoʻohana ʻana i nā mea hoʻopihapiha papaʻai i paipai ʻia e ka meaʻai . ʻO kekahi meaʻai e waiwai ai i ka kalipuna ʻo caruru, e ʻike i nā pono ma aneʻi.

E nānā i kēia wikiō e aʻo e pili ana i nā meaʻai momona-momona a pehea e hoʻohana pono ai iā lākou:

ʻO ka papa kuhikuhi Sample me nā meaʻai momona me ka waiū ʻole

ʻO kahi laʻana maikaʻi o kahi papa inoa me nā meaʻai momona i ka puna, akā me ka ʻole o ka waiū, hiki ke kiʻi i nā kaona o ka calcium i makemake ʻia no kahi makua, ʻo ia:

• ʻAina kakahiaka: 1 kīʻaha o ka waiū ʻalemona me ka ʻalani a me ka palaoa i hoʻomoʻa ʻia me ka jam fiku;
• Hoʻohui: 1 maiʻa i hele pū ʻia me nā nati 2 Brazil;
• Lunch: ½ hiki i nā sardine me nā iwi me 1 kīʻaha o ka broccoli i kuke ʻia a me ka ½ kīʻaha laiki;
• Mea ʻai māmā: ʻo ka waiū almond waiū me 100 gram o ka cherry a me ka 140 gram o ka papaya;
• ʻO kaʻaina awakea: ka sopapa spinach me ka paukena, kāloti, kaʻuala a me ka tofu;
• ʻAina ahiahi: 1 kī chamomile a i ʻole 1 strawberry jelly.

Loaʻa i kēia papa kuhikuhi ma kahi o 1100 mg o ka puna a no laila lawa e hoʻokō i nā kaomi o ka calcium i kēlā me kēia lā no nā mākua. Eia nō naʻe, hiki ke hoʻololi i ka papa kuhikuhi i ke koho a kēlā me kēia kanaka, e pani ana i nā meaʻai, e hoʻohana ana i ka papa ma luna ma ke ʻano he kūmole.

E nānā pū:

• 3 mau meaʻai e hoʻoikaika ai nā iwi
• 4 mau ʻōlelo aʻoaʻo e hoʻomaikaʻi ai i ka momona o ka omo
• Pākuʻi kalipuna a me ka wikamina D