ʻO nā meaʻai nui i waiwai i ka hao

Anter

• Pākaukau o nā meaʻai i waiwai i ka hao
• Nā ʻōlelo aʻoaʻo e hoʻomaikaʻi ai i ka lawe hao
• Koina hao o kēlā me kēia lā

He mea nui ka hao no ka hoʻokumu ʻana o nā hunaola koko a kōkua i ka lawe ʻana i ka oxygen. No laila, ke nele ka hao, hōʻike ke kanaka i nā ʻōuli e like me ka luhi, nāwaliwali, ka ʻole o ka ikaika a me ka paʻakikī i ka noʻonoʻo ʻana.

He mea nui kēia mineral i nā pae āpau o ke ola a pono e hoʻopau pinepine ʻia, akā pono e hoʻonui i kāna ʻai i ka wā hāpai a i ka wā ʻelemakule, nā manawa ke pono ka hao ma ke kino. ʻO nā laʻana maikaʻi o nā meaʻai waiwai hao ka ʻiʻo ʻulaʻula, nā pīni ʻeleʻele, a me ka palaoa bale, no ka laʻana.

Aia he 2 ʻano hao, hao hao: aia i ka ʻulaʻula, a me ka hao non-heme i loko o nā mea kanu. ʻOi aku ka maikaʻi o ka hao i loko o kaʻiʻo, ʻoiai ʻo ka hao i nā mea ʻai e pono ai ka ʻai ʻana o kahi kumu o ka wikamina C e loaʻa ai ka maikaʻi o ka absorption.

Pākaukau o nā meaʻai i waiwai i ka hao

Eia kahi papaʻaina me nā meaʻai i waiwai i ka hao i hoʻokaʻawale ʻia e nā kumu holoholona a me nā mea kanu.

ʻO ka hao i loko o ka meaʻai mai nā kumu holoholona, ​​loaʻa kahi omo o ka hao ma ka pae ʻōpū ma waena o 20 a 30% o ka nui o ka mineral iʻai ʻia.

ʻOiai ʻo ka hao i loko o nā meaʻai o nā kumu mea kanu e ʻae i kahi omo o ma kahi o 5% o ka huina hao a lākou i loko o kāna ʻano. No kēia kumu he mea nui e hoʻopau pū iā lākou me nā meaʻai i waiwai i ka wikamina C, e like me nā ʻalani, nā paina, nā ʻōpala a me nā peppers, no ka mea makemake ia i ka omo ʻana o kēia mineral i ka pae ʻōpū.

E ʻike i nā ʻōlelo aʻoaʻo hou aʻe ma 3 mau ʻōlelo aʻoaʻo e hoʻōla ai i ka anemia a i ʻole nānā i ke wikiō.

Nā ʻōlelo aʻoaʻo e hoʻomaikaʻi ai i ka lawe hao

Ma waho o nā meaʻai waiwai hao no ka anemia, he mea nui ia e hāhai i nā ʻōlelo ʻai ʻē aʻe e like me:

• Pale i ka ʻai ʻana i nā meaʻai momona me nā meaʻai nui, e like me ka yogurt, ka pudding, ka waiū a i ʻole ka tīhi no ka mea he mea kūlohelohe ka calcium i ka lawe hao ʻana;
• Pale i ka ʻai ʻana i nā meaʻai āpau i ka ʻaina awakea a me ka ʻaina awakea, ʻoiai aia nā meaola i loko o nā cereala a me nā olonā o nā meaʻai āpau, e hoʻēmi i ka pono o ka lawe ʻana o ka hao i loko o nā meaʻai;
• Pale i ka ʻai ʻana nā mea ʻono, ka waina ʻulaʻula, kokoleka a me kekahi mau mea kanu e hana ai i ke kī, no ka mea, he polyphenols a me nā phytates lākou, nā mea e kaohi i ka lawe hao ʻana;
• Ke kuke ʻana i ka ipu hao he ala ia e hoʻonui ai i ka nui o ka hao i nā meaʻai maikaʻi ʻole, e like me ka laiki, no ka laʻana.

ʻO ka hoʻohuihui ʻana i nā huaʻai a me nā mea kanu i loko o ka wai momona kekahi ala maikaʻi loa e hoʻonui ai i ka papa hao. ʻElua mau papa hana waiwai hao nui ka wai paina i loko o ka blender me ka parsley hou a me ka steak ate. E aʻo hou i nā huaʻai hao.

Koina hao o kēlā me kēia lā

ʻO ka pono no ka hao i kēlā me kēia lā, e like me ka mea i hōʻike ʻia i ka papaʻaina, ʻokoʻa e like me ka makahiki a me ke kāne, no ka mea, ʻoi aku ka nui o ka makemake o nā wahine i ka hao ma mua o nā kāne, i ka wā hāpai.

Hoʻonui ka koi hao o kēlā me kēia lā i ka hāpai keiki no ka mea hoʻonui ka nui o ke koko i ke kino, no laila pono ka hao e hana i nā huna koko hou, e like me ka hao e pono ai ka ulu ʻana o ka pēpē a me ka placenta.ʻO ka hui ʻana i nā pono hao i ka wā o ka hāpai ʻana he mea nui ia, akā pono pono i ka hoʻopili hao i ka hāpai ʻana, kahi e aʻoaʻo mau ʻia e kāu kauka.