ʻO nā meaʻai olakino maikaʻi loa no nā iwi ikaika

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ʻIke ʻia paha ka ʻaila ʻoliva no kāna mau pono olakino olakino, akā hiki i ka momona monounsaturated ke pale aku i ka maʻi kanesa o ka umauma, hoʻomaikaʻi i ke olakino lolo, a hoʻonui i ka lauoho, ka ʻili, a me nā kui. I kēia manawa, hiki i ka aila ʻoliva ke hoʻoikaika i kou olakino no kekahi kumu ʻē aʻe: Me he mea lā e kōkua i ka hoʻoikaika ʻana i nā iwi, e like me kahi noiʻi hou.

Ua nānā kahi hui o nā kānaka noiʻi Sepania i nā kāne he 127 ma waena o nā makahiki o 55 a me 80. ʻO nā kāne i ʻai i ka papaʻaina Mediterranean i hoʻonui ʻia me ka aila ʻoliva e hōʻike ana i nā kiʻekiʻe kiʻekiʻe o ka osteocalcin i loko o kā lākou koko, kahi māka kaulana o nā iwi ikaika a olakino hoʻi. Hoike mai ke Kuokoa.

"ʻO ka lawe ʻana o ka aila ʻoliva e pili ana i ka pale ʻana i ka osteoporosis i nā hoʻohālikelike hoʻokolohua a me nā in vitro," i alakaʻi ʻia e ka mea kākau alakaʻi ʻo José Manuel Fernández-Real, M.D., Ph.D., i loko o kahi ʻōlelo. "ʻO kēia ka loiloi mua mua e hōʻike ana i ka mālama ʻana o ka aila ʻoliva i ka iwi, ma ka liʻiliʻi e like me ka mea i manaʻo ʻia e nā kaho iwi iwi, i nā kānaka."

Ua hōʻike ʻia kahi noiʻi ma mua e pale aku ka ʻaila ʻoliva i ka osteoporosis, e like me Ke Kūʻokoʻa, a pinepine pinepine ka maʻi iwi i nā ʻāina Mediterranean i hoʻohālikelike ʻia me ke koena o ʻEulopa.

ʻO ka mea i ʻōlelo ʻia, ʻaʻole ia he manaʻo no ka manawa o ka hoʻololi ʻana i kēlā aniani o ka waiū no ʻelua mau punetune o ka ʻaila ʻoliva.

"ʻAʻole ia e pani i ka calcium a me ka wikamina D i ka papaʻai," ʻo Keith-Thomas Ayoob, he kālaihonua a he polofesa ma ke kula ʻo Kauka Lapaʻau ʻo Albert Einstein, i haʻi aku iā ABC News. "Akā e hoʻopili ana i nā mea ʻekolu a pau, a me ka hoʻoikaika kino, ke hōʻike nei i nā ʻōlelo hoʻohiki ʻo ke ala ʻoi loa e hōʻoia i ke olakino iwi maikaʻi."

ʻAʻole ʻo ka waiū (a me ka yogurt a me ka paʻakai) wale nō ke ala e ikaika ai kou iwi. Eia kekahi mau meaʻai olakino ʻē aʻe i pili i ke olakino iwi:

1. Soy: ʻO nā meaʻai soy he waiwai waiwai i ka protein, nā ala waiū ʻole e hoʻonui ai i kāu lawe ʻana i ka calcium. Pono ke kanaka makua ma kahi o 1,000 milligrams o kēia meaʻai pono i kēlā me kēia lā. Hāʻawi ʻia kahi hapa kīʻaha kīʻaha o ka tofu me ka calcium (ʻaʻole mākaukau nā māka āpau i kēia ala, kuhikuhi ʻo CookingLight.com) ma kahi o 25 pākēneka o kēlā. Aia i ke kīʻaha soybeans he 261 milligrams o ka calcium, a me 108 milligrams o ka magnesium.

2. Iʻa momona: ʻAʻole maikaʻi loa ka waiū, ka paʻakai, ka yogurt, a me ka tofu me ka loaʻa ʻole o kāu nui o ka huaʻai D i kēlā me kēia lā, e kōkua ana i ke kino e komo i ka calcium. Pono ka hapa nui o nā pākeke ma kahi o 600 mau ʻāpana honua (IU) o ka vitamina D i kēlā me kēia lā, e like me ka National Institutes of Health. ʻO ka lawelawe ʻana i ʻekolu-auneke o ka sockeye salmon uaki ma kahi kokoke i 450 IU, he 178 IU i loko o kahi pahu sardines, a ʻekolu auneke o ka tuna canned ma kahi o 70 IU.

3. maiʻa: ʻO ka maiʻa kahi mine gula potassium kaulana loa, akā ʻaʻole e hana pinepine i nā papa inoa o nā meaʻai no nā iwi olakino. Eia nō naʻe, ma 422 milligrams no kahi hua waena, ʻaʻole e nānā ʻia lākou.

4. ʻuala: Hōʻike kekahi mau noiʻi e hiki i kahi papaʻai waiwai potassium ke pale aku i kekahi o ka emi ʻana o ka lawe ʻana o ka calcium i ʻike ʻia i ka papa komohana maʻamau. Pono ke kanaka makua ma kahi o 4,700 milligrams o ka potassium i ka lā. He 542 milligrams ka nui o ka milligrams a me ka uala keokeo me ka ili he 751 milligrams.

5. ʻAmelemona: ʻO nā huaʻaila-e like me ka aila ʻoliva - waiwai i nā momona olakino a me kahi ʻāpana o ka papaʻai Mediterranean maʻamau, ʻoiai ʻo ka noiʻi hou i loaʻa kahi pilina ikaika ma waena o nā iwi olakino a me kahi papaʻai i hoʻonui ʻia me ka aila ʻoliva ma mua o ka papaʻai i hoʻonui ʻia me nā hua hua. Loaʻa i hoʻokahi ounce ʻāpana o nā ʻalemona he 80 milligrams o ka calcium, akā ʻākoʻako hoʻi ia ma kahi o 80 milligrams o ka makanekiuma, kahi mea pāʻani ʻē aʻe no nā iwi ikaika. Pono nā mākua maʻamau ma kahi o 300 a 400 mau milligram i ka lā, e like me ka NIH.

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