15 mau meaʻai waiwai keleawe

Anter

• 1. ʻO ka ake veal
• 2. Coriander, lau maloʻo
• 3. ʻO nā hua palaoa pūlehu ʻia
• 4. Nā hua kukui Brazil
• 5. Nā hua
• 6. Papaya nani maka maka
• 7. ʻO ka pī kope pūlehu
• 8. ʻO ka palaoa soya
• 9. ʻO Jurubeba maka
• 10. Almonded pūlehu
• 11. ʻAhuā
• 12. Piʻi mauʻu
• 13. kokoleka pouli
• 14. Wōnati maka
• 15. Nā ʻoka maka
• He aha ka helu i koi ʻia i kēlā me kēia lā?
• He aha ka mea e hiki ai ke nele i ke keleawe
• He aha ke kumu o ke keleawe keu

Aia ke keleawe i ka wai a i kekahi mau meaʻai e like me ka ate veal, coriander, almond, kokoleka a flaxseed paha.

ʻO ke keleawe kahi mineral i loaʻa i ke koko, ke ake, ka lolo, ka puʻuwai a me ka puʻuwai a he mea nui ia no nā hana like ʻole o ke kino, e like me ka hana ʻana i ka ikehu, hoʻokumu ʻana i nā hunaola ʻulaʻula, hoʻokumu ʻana i nā iwi. Eia kekahi, ʻo ke keleawe kekahi mea antioxidant, i kōkua i ka pale ʻana i nā hunaola mai nā pōʻino kūpono, e pale ana i ka ʻelemakule a me ke ʻano o nā maʻi koʻikoʻi e like me ka maʻi ʻaʻai.

Kākaʻikahi ka hemahema keleawe i ke kino, no ka mea, ua lawa ka nui o ke keleawe i loaʻa i ka meaʻai e lawa ai nā pono keleawe e pono ai ke kino. I kekahi mau hihia, hiki i ka hōʻiliʻili nui ʻana o ke keleawe i ke kino ke hiki, hiki ke hana i ka maʻi diarrhea a i ʻole ke metallic ʻono i ka waha, no ka laʻana.

ʻO kekahi o nā meaʻai momona i loko o ke keleawe.

1. ʻO ka ake veal

ʻO ke akepaʻa kahi meaʻai momona i ke keleawe, keu hoʻi inā ʻomo ʻia ia, a i ka 100g o ka akepaʻa i ʻai ʻia he 12.58 mg keleawe.

ʻO ka papaʻai e hoʻopili ana i ke akepaʻa i ke ala kaulike he mea nui ia no ka mea he meaʻai ka momona o nā momona e hiki ke lilo i mea maikaʻi i ka mālama ʻana i kekahi mau maʻi, e like me ka anemia.

E hoʻomaopopo hou aʻe e pili ana i ka steak ate.

2. Coriander, lau maloʻo

Hiki ke hoʻopau ʻia ka coriander i ke ʻano o nā lau, nā ʻanoʻano a me nā aʻa, akā ʻo ka hoʻohana ʻia ʻana o ka lau coriander i hōʻemi ʻia ka mea i koi nui ʻia no ka mea waiwai ʻo ia i ke keleawe, ʻoiai ma 100g o ka lau maloʻo, aia ka 4.09 mg keleawe.

ʻO Coriander kahi mea kanu ʻaʻala nui i ka meaʻai no ka mea, e like me nā mea kanu ʻala ʻē aʻe, hoʻohui ia i ka mea ʻono a me nā meaʻai i nā pā a hiki ke hoʻohana ʻia i nā salakeke, nā ʻopa, ka laiki a i ʻole ka pasta.

E ʻike pehea e pale ai ka coriander i ka maʻi ʻaʻai a hoʻomaikaʻi i ka digestion.

3. ʻO nā hua palaoa pūlehu ʻia

ʻO ka cashew nut i hoʻomoʻa ʻia he waiwai i ke keleawe, a ma 100g o ka nut he 1.92 mg keleawe.

ʻOi aku ka maikaʻi o ka cashew nut no ke olakino no ka mea he nui nā keu, no ka mea he waiwai antioxidant a momona i nā momona maikaʻi, a hiki ke hoʻopau ʻia i nā meaʻai māmā, nā salakea, a me nā ʻano pata.

E ʻike i nā pono olakino 10 o nā hua cashew.

4. Nā hua kukui Brazil

ʻO ka nut nut Brazil kahi aila i hiki ke hoʻopau maka ʻia, i nā salakeke, nā cereal, nā mea ʻono a me nā huaʻai, akā naʻe e paipai ʻia ka ʻai ʻana ma ke ʻano maka, no ka mea, he 1.79 mg keleawe o ka hua Brazil, no laila ke lawe nei i nā pono olakino like ʻole.

Hoʻohui ʻia, nui nā pono olakino e like me ka hoʻohaʻahaʻa ʻana i ka cholesterol, ka pale ʻana i kekahi ʻano maʻi ʻaʻai, ka hoʻoikaika ʻana i ka ʻōnaehana pale a mālama ʻana paha i ke olakino puʻuwai, no ka mea waiwai ia i nā protein, nā fibers, nā vitamina a me ke keleawe.

E aʻo i nā pono olakino 8 o nā nati Brazil (a pehea e ʻai ai).

5. Nā hua

ʻO nā hua e like me ka sesame a me ka flaxseed i loaʻa i ka nui o ke keleawe, ʻoiai ʻo 100g o ka sesame he 1.51 mg keleawe a me ka 100g o ka flaxseed he 1.09 mg keleawe.

ʻO Sesame a me flaxseed kahi meaʻai maikaʻi loa no kaʻai olakino no ka mea he nui nā keu e like me ke kōkua ʻana me ka pohō kaumaha, hoʻēmi ʻana i ka pilikia o ka maʻi puʻuwai, hoʻohaʻahaʻa ʻana i ka cholesterol a i ʻole ke kōkua ʻana e kaohi i ke kō kō.

E ʻike i nā pōmaikaʻi nui he 7 o ka flaxseed a pehea e hoʻohana ai ia.

6. Papaya nani maka maka

I kēlā me kēia 100g o ka papaya formosa he 1.36 mg keleawe, kahi e lilo ai ka papaya i meaʻai maikaʻi ke makemake ʻoe i ka papaʻai kaulike.

ʻO Formosa papaya kahi ʻano papaya a he nui kona mau pono olakino, ke ʻano nui i ka pae digestive no ka mea kōkua ia i ka digestion a me ka absorption o ka meaʻai, a no ka mea waiwai i ka hao, calcium, vitamin K a me ke keleawe, nā mea pono nui no ka ka hana pololei o ka meaola.

E ʻike i nā pono olakino 8 o ka papaya a pehea e ʻai ai.

7. ʻO ka pī kope pūlehu

ʻO ka pīni kope i pūlehu ʻia, hiki ke wāwahi ʻia a hoʻohana ʻia e hana kope, waiwai nui i ke keleawe, ʻoiai he 100g ka palaoa he 1.30 mg keleawe.

He mau pono olakino ka kope kope, hiki ke loaʻa ma o ka lawe ʻana i ke kope. Nui ka nui o nā mea momona o ka kope, e like me ka caffeine, ka mea e kōkua i ke kaua ʻana i ka luhi, pale a hoʻomaikaʻi i ka ʻeha poʻo a pale paha ka puʻuwai.

Maopopo 7 mau pono olakino o ke kofe.

8. ʻO ka palaoa soya

Hiki ke hoʻopau ʻia ka soy i ke ʻano o nā hua kuke, ka palaoa a i ʻole ma o ka protein protein, a ma ke ʻano o ka palaoa he 1,29 mg ka nui o ke keleawe i 100 g o ka palaoa soy, i kōkua i ke kaulike o nā pae keleawe. I ke kino. .

ʻO Soy kahi aila momona i waiwai i ka fiber, fatty acid, omega 3 a me nā wikamina, i hoʻohana ʻia ma ke ʻano he ally e hōʻemi i ka pilikia o ka maʻi puʻuwai, hoʻoponopono i nā pae kō a kōkua me ka pohō kaumaha.

E aʻo i ka soy, nā pono a me pehea e hoʻomākaukau ai.

9. ʻO Jurubeba maka

Hiki ke hoʻohana ʻia ʻo Jurubeba i nā teas e ka infusion, tincture a i ʻole ka wai aʻa a, ʻo ka mea nui, ma kona ʻano maka ua waiwai i ke keleawe, me ka 1.16 mg keleawe i kēlā me kēia 100g o jurubeba.

He lāʻau lapaʻau ʻo Jurubeba i hiki ke hoʻohana ʻia i ka mālama ʻana i nā maʻi e like me ka anemia, nā pilikia digestive, i ka mālama ʻana i ka ihu, a i ʻole ke kuke ʻana, e hoʻomākaukau ai i nā mea inu ʻona.

E ʻike he aha ke jurubeba, he aha ia a pehea e hoʻopau ai.

10. Almonded pūlehu

Hiki ke ʻai ʻia ka ʻalemona i nā salakeke, me ka yogurt, nā huaʻai, nā mea ʻono, ʻai maka a i hoʻomoʻa ʻia paha, ʻoi aku ka momona o ka ʻalemona i keleawe ʻia, me 0.93 mg keleawe i kēlā me kēia 100 g.

He ʻaila ʻaila ka ʻalemona i ka momona momona, protein, puluniu a me nā wikamina, a he mea nui ia i ke olakino no ka mea kōkua ia i ka hoʻoponopono ʻana i ka ʻōpū, makemake a hoʻomohala i nā iwi i kahi ala olakino a pale i nā maʻi puʻuwai.

E ʻike i nā pono olakino ʻelima o nā ʻalemona.

11. ʻAhuā

Nui a hewahewa nā ʻano ʻāhi, akā naʻe, ʻo ka Shiitake a me ka mushroom brown ka mea waiwai nui loa i ke keleawe, ʻoiai ʻo 100g o ka mushroom Shiitake maka he 0.9 mg keleawe a me 100g o ka mushroom brown momona he 0.5 mg keleawe a, hiki ke hoʻohana ʻia i nā saladi, pasta. a i ʻole nā ​​ʻūwī.

ʻO nā mea kanu nā kumu maikaʻi o nā wikamina, potassium, phosphorus, selenium a me ke keleawe, e kōkua ana i ka mālama ʻana i ke kahe o ke koko, hoʻemi i ka makaʻi o nā maʻi puʻuwai a me nā maʻi puʻuwai.

E ʻike i nā ʻano mushroom a me 9 keu olakino olakino.

12. Piʻi mauʻu

ʻO ka peanuts kahi aila i hiki ke hoʻohana maka ʻia a hoʻomoʻa ʻia paha, i nā salakeke, nā mea ʻono, pasta a meaʻai māmā paha. I ka 100g o ka pī mau maka he 0.78 mg keleawe a, kēlā me kēia 100g o nā pī piʻi i hoʻomoʻa ʻia he 0.68 mg keleawe, kahi mea nui o ka papaʻai kaulike.

Nui ka waiwai o kēia ʻaila i loko o nā wikamina, nā protein a me nā momona maikaʻi, e like me ka omega 3, e kōkua ai i ka pale ʻana i ka puʻuwai, e pale ana i ka hoʻomaka ʻana o ka maʻi puʻuwai a i ʻole atherosclerosis.

E aʻo i 9 mau pōmaikaʻi o ka peanuts a pehea e ʻai ai

13. kokoleka pouli

Hiki ke hoʻopau ʻia ke kokoleka pouli i nā papa, i nā mea ʻono a me nā huaʻai a, no kēlā me kēia 100g, loaʻa iā 0.77 mg keleawe, kahi mea kōkua maikaʻi no ka papaʻai kaulike.

ʻO ke kokoleka maikaʻi loa no ke olakino ka mea ʻawaʻawa no ka mea he ʻoi aku ka pākēneka o ka koko a me nā mea kōkua ʻē aʻe e kōkua i ke olakino puʻuwai a pale i nā hunaola, pale i ka ʻelemakule mua a me ka hakakā ʻana i nā kiʻekiʻe kolesterol.

E ʻike i nā kokoleka maikaʻi loa no ke olakino.

14. Wōnati maka

Hiki ke ʻai i kēia hua maloʻo maloʻo a maka maka paha, i nā mea ʻono, i nā salakeke a i ʻole i ka pasta, a i kēlā me kēia 100g o ka wōnati aia he 0.75 mg keleawe.

ʻO ka nut kahi hua maloʻo momona i waiwai i nā huaora, nā olonā, nā momona maikaʻi a me ke keleawe a kōkua i ka hoʻoponopono ʻana i ka kolesterol, e lilo ke kaupaona a hoʻonui i ka ikehu.

E ʻike pehea e hoʻopau ai i nā hua maloʻo me ka loaʻa ʻole o ka momona.

15. Nā ʻoka maka

Hiki ke hoʻopau ʻia i ka oats i loko o nā flakes, ka palaoa a i ʻole ka granola, e hana ai i nā kuki, nā pai, nā pōpō, nā berena a pasta paha, a he 0.44 mg keleawe i kēlā me kēia 100g o nā ʻoka maka.

ʻO ka oats kahi cereal waiwai i loko o nā wikamina, ka fiber a me nā antioxidant, e kōkua ai i ka mālama ʻana i ke kō a me nā kiʻekiʻe o ka toto a pale i ka puʻuwai.

Hoʻomaopopo i 5 mau pono olakino nui o nā ʻō.

He aha ka helu i koi ʻia i kēlā me kēia lā?

ʻO ka ʻai awelika i koi ʻia no ke kanaka makua olakino maʻamau mai 0.9 mg a 2.7 mg i kēlā me kēia lā. I nā keiki, ma waena o 1 makahiki a 13 mau makahiki, ʻokoʻa ka awelika o ka lawe keleawe ma waena o 0.34 a me 0.7 mg keleawe i kēlā me kēia lā.

He aha ka mea e hiki ai ke nele i ke keleawe

He liʻiliʻi ka haʻahaʻa o ke keleawe i ke kino, akā ke hiki ke loaʻa nā pilikia e like me ka anemia, kahi hoʻemi o ka nui o nā hunaola keokeo i loko o ke koko, i ʻike ʻia he neutropenia, a i ʻole nā ​​haunaele i ka pae o nā iwi, haki.

He aha ke kumu o ke keleawe keu

Hiki ke ʻike ʻia ke keleawe i ka wai piula ke hele ia i loko o ka paipu keleawe.I kēia hihia, hiki i ka nui o ke keleawe ke hana i ka ʻono metallic i ka waha, ka nui o ka salivation, ka palaho, ka luaʻi, ke ahi i loko o ka ʻōpū, ke kahe o ka gastrointestinal a me ka diarrhea.