E nīnau i ke Kauka Meaʻai: ʻO nā mea kanu a i ʻole ka ʻiʻo ʻoi aku ka maikaʻi o nā kumu hao.

Anter

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Hoʻolilo paha ʻoe i ka hapa nui o kou manawa e noʻonoʻo ai i ka protein, ka momona, a me nā kaʻa, akā aia kekahi meaʻai e pono ai kou nānā ʻana: hao. Ma kahi o ʻehiku pākēneka o nā mākua ʻAmelika he hemahema hao, me ka 10.5 pakeneka o nā wahine makua e ʻeha nei i ka hao. ʻAʻole pili ka hao i kāu pae ikehu, akā hiki nō hoʻi ke hoʻopili i kāu hana. (5 mau hōʻailona ʻē aʻe i hiki iā ʻoe ke loaʻa kahi hemahema meaʻai)

ʻO ka mea mua, he mea nui e ʻike i ka loaʻa o ka haoʻai i nā ʻano ʻelua: heme a me non-heme. ʻO ke kumu mua o ka hao heme dietary ka ʻulaʻula (e like me ka bipi wīwī), akā ʻike ʻia ka hao heme i nā manu moa a me nā iʻa iʻa. Loaʻa ka hao non-heme i loko o ka spinach, lentils, piʻi keʻokeʻo, a me nā meaʻai i hoʻopaʻa ʻia me ka hao (e like me ka palaoa i hoʻomaʻemaʻe ʻia).

No laila, ʻoi aku kahi o kēia mau kumu hao i ʻoi aku iā ʻoe? ʻAʻole paha. A ʻo ke kumu e pili ana i ka hana ʻana o kou kino i ka hao ma hope ua komo.

ʻOi aku ka maʻalahi o ka hao Heme ma mua o ka hao hao ʻole ma muli o kahi hale pale i kapa ʻia he apo porphyrin. Pale kēia apo i nā hui ʻē aʻe i loko o ka digestive tract, e like me ka wikamina C a me kekahi mau antioxidants, mai ka hopena o ka hao a me ka omo. Hōʻike nā noiʻi ʻē aʻe e hiki ke hoʻomaikaʻi hou i ka ʻai ʻana o ka hao heme. ʻO kēia hoʻonui nui ʻana o ke kumu ke kumu nui o nā Alakaʻi ʻAiʻai no nā ʻAmelika e hoʻokūpaʻa nei i nā kumuwaiwai heme e like me ka mea nui no nā wahine uʻi a me nā hāpai hāpai. (6 mau meaʻai i hoʻopau ʻia i ka wā o ka hāpai ʻana)

Ma ka ʻaoʻao ʻē aʻe, ʻo ka absorption hao non-heme e hoʻopilikia nui ʻia e nā pūhui ʻē aʻe i loaʻa i ka manawa o ka ʻai ʻana. Hoʻonui ka Vitamin C i ka lawe hao ʻole-heme e kou kino, ʻoiai ʻo polyphenols-kahi ʻano o nā antioxidants i loaʻa i ke kī, nā hua, a me nā mea inu waina e kāohi i ka lawe hao ʻole heme.

Ma hope o kēia, like like ia i kou kino. Ke komo ʻia ka hao heme e kou mau ʻōpū, lawe koke ʻia ka hao a hoʻokomo ʻia i loko o kahi pahu paʻa hao (i kapa ʻia ʻo ka puna hao labile e nā ʻepekema) a hiki i ka mākaukau e lawe ʻia i waho o kou mau ʻōpū a i loko o kou kino. Loaʻa ka hopena o ka hao non-heme: huki ʻia ʻia e nā ʻōpū o ka ʻōpū a hoʻolei ʻia i loko o ka pahu hao paʻa. Ke hiki mai ka manawa e hoʻohana ʻia ai ka hao non-heme, haʻalele ia i ka pūnaewele ʻōpū a hoʻokomo ʻia i loko o kou kino. I kēia manawa, ʻaʻohe kumu o ke kino e hoʻoholo ai inā no ka spinach a i ʻole ka steak ka hao i hoʻokomo ʻia i loko o kou ʻōpū, no ka mea, ua ʻāwili ʻia ka hao a puni i loko o kou ʻōpū.

Inā makemake ʻoe i mea hao hou aʻe i kāu papaʻai-a loaʻa paha iā ʻoe ka manawa-a laila ʻaʻole pono ʻoe e noʻonoʻo e like me ka mea e pono ai e hoʻoikaika iā ʻoe iho e ʻai i nā mea hoʻopōpō aʻa a me ka hao. (Hiki i nā mea hoʻohui hao ke kiki i kāu pono o ka hana?) Hiki iā ʻoe ke kiʻi i ka hao mai nā wahi he nui i nā mea kanu a me nā holoholona e like me nā cereal paʻa, kekahi ʻano iʻa iʻa (kaʻi, ka ʻio, ka heʻe, ka ʻiole), ka niu niu, tauhu, wīwī pipi, halo, spinach, beans, a me na hua paukena. A ʻoiai kekahi mau meaʻai he waiwai ʻoi aku ka waiwai o ka hao ma mua o nā mea ʻē aʻe, mai kau nui ʻia i nā kumu heme a me nā kumu ʻole heme e like me ka hōʻoia ʻana i kāu hao mai nā meaʻai āpau.

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