10 Mea ʻai e kūkulu i nā iwi ikaika

Anter

• 1. Nā ʻōmaʻomaʻo uliuli, lau lau
• 2. Salemona
• 3. Tuna
• 4. ʻO ka pōpoki
• 5. Pata ʻAmona
• 6. Keiki
• 7. Yogurt
• 8. Huamoa
• 9. Broccoli
• 10. Pehea ka waiū?
• Nā ala hou aʻe e hoʻomaikaʻi ai i ka olakino iwi

Nutrients no ke olakino iwi

Pili nā meaola he nui i ka mālama ʻana i nā iwi i ke olakino. ʻO Kalipona a me ka wikamina D nā mea nui ʻelua.

ʻO ka kalipuna kahi mineral i pono i kou kino e hana pono a mālama ʻia i loko o kou mau iwi. Pono kou kino i ka wikamina D e komo i ka puna. ʻO ka lawa ʻole o ka calcium i kāu papaʻai hiki ke alakaʻi i nā iwi palupalu a palupalu i ʻoi aku i ka haki a me ka maʻi.

ʻO ka Vitamin K, ka wikamina C, ka magnesium, a me ka phosphorū kekahi meaola nui ʻē aʻe no ke olakino iwi.

1. Nā ʻōmaʻomaʻo uliuli, lau lau

ʻO nā greens, nā lau lau, e like me kale, arugula, watercress, a me nā greens collard, ʻo ia paha nā kumu maikaʻi ʻole o ka calcium i ʻoi loa i ka momona. ʻOi aku kēia mau greens i ka magnesium, he mea kōkua ia no ka mālama ʻana i ka pono o ka iwi, a me ka huaola K, e pono ai no ka metabolism o ka iwi.

ʻOiai hoʻokomo pū ʻia ka spinach i kēia hui, loaʻa iā ia ka waikawa oxalic, i hiki ʻole i ke kino o ke kanaka ke omo i kāna mau puna.

2. Salemona

ʻO ka lā kā mākou kumu nui o ka lāʻau vitamin D. Eia naʻe, ʻo ka ʻai ʻana i ka iʻa momona e like me ka salemona kekahi ala maikaʻi loa e loaʻa ai ka lāʻau D.

Wahi a ka National Institutes of Health (NIH), hoʻokahi 3-auneke lawelawe o salemona e hāʻawi iā ʻoe me 447 mau hui honua (IU) o ka wikamina D. ʻO ka ʻai palena iki i koi ʻia ʻo ka vitamin D ʻo 400 IU i kēlā me kēia lā.

Hiki i ka salmon kēpau ke komo i nā iwi palupalu (ʻai) o ka iʻa, ʻo ia hoʻi ke kau ʻia me ka puna.

3. Tuna

ʻO ka Tuna kekahi iʻa momona i kau ʻia me ka lāʻau olakino olakino D. Loaʻa pū kekahi i loko o nā meaola maikaʻi ʻē aʻe e like me ka potassium, magnesium, a me omega-3 fatty acid. A no ka mea hiki mai kēpau, maʻalahi ka loaʻa, maʻalahi ma ka ʻeke, a maʻalahi e hoʻohui i kāu papaʻai.

4. ʻO ka pōpoki

ʻOiai mākou i ka iʻa, ʻaʻole hiki iā ʻoe ke hele hewa me ka iʻa hihi. ʻO ia paha ka iʻa pipiʻi liʻiliʻi loa o ka iʻa, a ʻo ia kekahi o nā mea kiʻekiʻe i loko o ka wikamina D, i loaʻa.

5. Pata ʻAmona

ʻO nā hua lāʻau a pau i hiki iā ʻoe ke loaʻa ma ka hale kūʻai, aia i nā ʻalemona ka nui o ka calcium i kēlā me kēia lawelawe. Hiki iā ʻoe ke loaʻa nā pōmaikaʻi pākēnika like i ka pepa pata. Ma ke ʻano he bonus, ʻaʻohe kolikona a me ka haʻahaʻa o ka momona a ʻoi aku ka nui o ka protein ma mua o ka waiū pī.

6. Keiki

He mea maʻalahi ia: Hana ʻia ka tī mai ka waiū. He nui ka puna o ka waiū. ʻO Ergo, he nui ka calcium i ka tī.

Me nā ʻano ākea e koho ai, kiʻekiʻe loa ka mozzarella i ka puna. No kahi koho olakino, e hoʻāʻo i ka tī i hana ʻia mai ka waiū skim.

7. Yogurt

He huaʻai kuke kahiko ʻo Yogurt, mai ka makahiki 2000 a hiki i ka makahiki 2000. Ma muli o ke kaʻina hoʻomākaukau o ka yogurt, loaʻa maoli kēia mea nui papaʻai hou aku calcium ma mua o ka waiū i hana ʻia ai. Hāʻawi kahi 8-auneke lawelawe o ka yogurt momona momona i ka piha he 42 pākēneka o kāu pono calcium i kēlā me kēia lā, e like me ka NIH.

8. Huamoa

Nūhou maikaʻi no nā mea aloha i ka ʻaina kakahiaka: Loaʻa i nā hua manu i ka nui o ka wikamina D a hiki ke hoʻomaikaʻi i ke olakino iwi. Loaʻa ka Wikamina D i nā yolks wale nō, no laila inā ʻoe e ʻai i nā hua manu keʻokeʻo hua manu, pono ʻoe e kiʻi i kāu wikamina D ma kahi ʻē.

ʻO kekahi mea ʻaina kakahiaka aʻe, ka wai ʻalani, i hoʻoikaika pinepine ʻia me ka wikamina D a kalipuna.

9. Broccoli

ʻO nā kumuwaiwai nond milk āpau o laila, ʻo ka broccoli ka lua o ka pouli, nā lau ʻōmaʻomaʻo. A ʻo ka broccoli ʻaʻole ia he iwi-olakino maikaʻi wale - he kumu maikaʻi loa ia o ka huaora C, ka puluniu, a me nā meaʻai e loaʻa ai nā waiwai hakakā me ka maʻi ʻaʻai.

10. Pehea ka waiū?

No laila, pehea ka waiū?

Hoʻokahi kīʻaha o ka waiū ma kahi o 30 pākēneka o ka calcium e pono ai i kēlā me kēia lā, e like me ka NIH. Ma luna o kēlā, ʻo ka waiū e kūʻai ʻia ana i nā hale kūʻai e paʻa mau ia me ka huaola D, e hoʻolilo ia i mea pālua i ka wā e pili ana i ke olakino iwi.

Eia nō naʻe, aia kekahi manaʻo e hiki i ka waiū ke hoʻopau maoli i nā iwi o nā meaola nui. Ua hōʻike ʻia ʻaʻohe pilina ma waena o ka ʻai ʻana o ka waiū i nā makahiki ʻōpio a ua hoʻemi ʻia ka makaʻu o nā haki hip i nā mākua makua.

Eia naʻe, hoʻokahi hōʻike meta-analysis 2011 o nā cohort haʻawina i hōʻike ʻole i ka pilina ma waena o ka lawe ʻana o ka waiū a me ka haki o ka pūhaka i nā wahine, akā ua ʻōlelo ʻia he nui aʻe ka ʻike e pono ai nā kāne.

Huikau ka noiʻi a pono e hana hou i nā noiʻi e loaʻa ai kahi pane paʻa.

Nā ala hou aʻe e hoʻomaikaʻi ai i ka olakino iwi

Ke ʻelemakule nei ʻoe, e hoʻomau ana kou kino i ka puna, ka huaola D, a me nā meaʻai e mālama ai i kou mau iwi ikaika a paʻa. ʻO ka lawa ʻana o nā mea kōkua i ka iwi i loko o kāu papaʻai ʻo ia paha ka mea nui loa e hiki ai iā ʻoe ke hana e mālama iā lākou i ikaika a olakino hoʻi.

Akā ʻaʻole wale ia ka mea hiki - a i ʻole - hana. E nānā i kēia mau ʻōlelo aʻoaʻo he 10 e hoʻonui ai i ka ikaika o ka iwi, a heluhelu e pili ana i kēia mau kaʻao he 7 osteoporosis maʻamau i hiki iā ʻoe ke ʻike maikaʻi e pili ana i kou ola iwi.