Pehea e ʻai ai i ka papaʻai momona i ka calcium e hōʻoia i nā iwi ikaika

Anter

• Papa kuhikuhi papaʻai momona

He mea nui ka papaʻai momona i mea e hōʻoiaʻiʻo ai i nā iwi ikaika a olakino e pale ana i nā maʻi, e like me ka osteoporosis a me ka osteopenia, keu hoʻi i nā wahine me ka moʻolelo ʻohana o ka maʻi. Mālama pū ka pāpona i ka hoʻomaikaʻi ʻana i ka hiki o nā mākala e ʻaelike a he mea pono ia no ka hoʻomaikaʻi ʻana i ko ke ola maikaʻi.

E ukali i ka papaʻai i waiwai i ka puna, nā meaʻai e like me ka waiū a me nā huahana waiū e like me ka tī, ka yogurt a me ka waiūpaka, e laʻa, e ʻai ʻia i kēlā me kēia lā.

ʻO kekahi mau ʻōlelo aʻoaʻo no ka ʻai ʻana i ka papaʻai momona.

1. Inu waiū no ka ʻaina kakahiaka a i ʻole ma mua o ka hiamoe ʻana;
2. Lawe i 1 yogurt i ka lā;
3. E kau i kahi ʻāpana o nā minas tī ma ka berena a i ʻole ka toast;
4. E hoʻomoʻi i ka tī kānana i ka pasta a me ka tī keʻokeʻo i nā salakeke;
5. Hoʻohui i kahi kalima liʻiliʻi i loko o nā soups a me nā mea ʻono;
6. ʻAi i nā huaʻai momona e like me ka mango, ʻalani, kiwi, pea, hua waina, prune a me blackberry;
7. ʻAi mau i nā lau ʻōmaʻomaʻo ʻōmaʻomaʻo e like me ka milo a me ka broccoli no ka mea he kumu maikaʻi lākou no ka calcium.

No nā laʻana hou aʻe o nā meaʻai momona-momona e ʻike: nā meaʻai momona.

E ʻike ai i nā mea pono ʻole ʻoe e ʻai ai e ʻike pono i ka nui o ka puna, e nānā:

Papa kuhikuhi papaʻai momona

ʻO kēia laʻana o kahi papaʻai papaʻaina momona kahi koho maʻalahi no kēlā me kēia mea e nānā ana e hoʻonui i ka calcium i kā lākou papaʻai.

• Breakfast - 1 ka berena Palani me ka tī Minas a me ke aniani o ka waiū.
• Lunch - ʻohu ʻohu me ka laiki a me ka spinach i hoʻomoʻa ʻia me ka waiū wili. No ka meaʻono, nā hua waina.
• Lunch - yogurt maoli me ka granola, ʻeleʻele a me ka mango a me ka wai ʻalani.
• ʻAina ahiahi - kālua ʻia nā sardine i hoʻomoʻa ʻia a me ka broccoli i hoʻowali ʻia me ka aila ʻoliva. ʻO kahi peʻa no ka meaʻono.

ʻO ka ʻai ʻana i ka calcium ma o nā meaʻai mea kanu he mea nui ia no ka poʻe i hoʻomanawanui ʻole i ka waiū kō, lactose, a i ʻole makemake ʻole i ka ʻono o ka waiū a me nā mea kū mai. Eia nō naʻe, loaʻa i kēia mau meaʻai nā oxalates a i ʻole nā ​​phytates e keʻakeʻa i ka lawe ʻana o ka hao a, no laila, he mea nui e hoʻololi i nā kumuʻai o ka calcium. E aʻo hou aʻe e pili ana i ka hoʻonui ʻana i ka lawe ʻana o ka calcium i ʻike ʻia: 4 mau ʻōlelo aʻoaʻo e hoʻomaikaʻi ai i ka lawe ʻana o ka calcium.

E nānā pū:

• ʻO nā meaʻai momona me ka waiū ʻole
• ʻAi Osteoporosis
• Pākuʻi kalipuna a me ka wikamina D