He aha ka mea ʻai e ʻai ai e pale i ka anemia

Anter

• ʻO nā meaʻai waiwai hao no nā mea kanu mea ʻai
• Nā ʻōlelo aʻoaʻo e hoʻonui i ka lawe hao
• ʻO ka papa kuhikuhi papaʻai momona hao no nā mea ʻai
• Lā 1
• Lā 2
• Lā 3

Pono i ka mea ʻai ke ʻai i nā mea waiwai i ka hao e like me ka pīni, ka meli, nā pā, nā olonā a me nā kale e hōʻalo ai i ka anemia. Eia hou, pono ʻoe e hoʻohana i nā hoʻolālā e like me ka ʻai ʻana i nā hua citrus, e like me ka ʻalani a me ka acerola, me kēia mau meaʻai e hoʻonui ai i ka hao, a i ʻole hiki iā ʻoe ke pili i ka ʻai ʻana o ka hū Nutritional e hoʻohui i ka waiwai kūpono i ka papaʻai.

ʻO ka Anemia kahi maʻi maʻamau i ka heluna lehulehu holoʻokoʻa, akā pono ka poʻe ovolactovegetarians e nānā hou aku, no ka mea, hoʻopau pinepine lākou i nā huahana me ka waiū a me nā huahana waiū, a ʻo ka calcium i loko o kēia mau meaʻai e hoʻemi ana i ka lawe ʻana o ka hao i loko o ke kino. E ʻike he aha nā mea maikaʻi a me nā maikaʻi ʻole o ka lilo ʻana i mea Vegetarian.

ʻO nā meaʻai waiwai hao no nā mea kanu mea ʻai

ʻO nā meaʻai nui o nā kumu kanu, nā kumu o ka hao:

• Legume: nā pīni, ka pī, nā pīpī, ka palaoa;
• Nā hua maloʻo: apricot, plum, raisin;
• Nā hua: ʻumeke, sesame, flaxseed;
• ʻO Oilseeds: chestnuts, almonds, walnuts;
• ʻO nā lau uliuli: kale, watercress, coriander, pāhiri;
• Nā hua a pau:palaoa, ʻoka, laiki;
• Kekahi: uala, ʻuala kōmato, tofu, kō molakeke.

Pono nā mea Vegetarian e ʻai i kēia mau meaʻai i nā manawa he nui i ka lā e lawa pono ai ka hao.

Nā ʻōlelo aʻoaʻo e hoʻonui i ka lawe hao

ʻO kekahi mau ʻōlelo aʻoaʻo no ka mea ʻai meaola e hoʻonui ai i ka hao i ka ʻōpū.

1. ʻAi i nā huaʻai i piha i ka wikamina C, e like me ka ʻalani, ka paina, ka acerola a me ke kiwi, me nā meaʻai e waiwai ai ka hao.
2. Hōʻalo i ka inu ʻana i ka waiū a me nā mea hana waiū me nā meaʻai i waiwai i ka hao, ʻoiai ka calcium e hoʻemi ai i ka lawe hao.
3. Hōʻalo i ka inu kope a me nā tī me nā meaʻai waiwai i ka hao, ʻoiai nā polyphenols i loaʻa i kēia mau mea inu e hoʻoliʻiliʻi i ka lawe o ka hao.
4. Pau nā meaʻai i nā fructooligosaccharides, e like me artichoke, soy, asparagus, kālika, nā leeks a me ka maiʻa;
5. Hōʻalo i ka hoʻohana ʻana i nā lāʻau i ka puʻuwai puʻuwai, ʻoiai ʻo ka hao mai nā kumuwaiwai e pono ai ke komo i ka acidic pH o ka ʻōpū.

ʻO nā mea Vegetarian e ʻai i ka waiū a me nā hua manu e ʻoi aku ka hemahema o ka hao ma mua o nā mea vegetari i kaupalena ʻia no ka mea he nui ka nui o ka waiū a me nā huahana waiū, kahi e hoʻēmi ai i ka lawe ʻana o ka hao. No laila, e akahele pono kēia mau mea ʻai meaola me ka hao a hana i nā hoʻokolohua maʻamau e ʻike i ke alo o ka anemia. E ʻike hou aʻe i Pehea e hōʻalo ai i ka nele o nā meaola i ka Dietarian Diet.

ʻO ka papa kuhikuhi papaʻai momona hao no nā mea ʻai

ʻO ka mea aʻe kahi laʻana o ka papa kuhikuhi waiwai hao 3 lā no nā mea kanu mea ʻai.

Lā 1

• ʻAina kakahiaka: 1 aniani o ka waiū + 1 berena piha me ka waiūpaka;
• Mea ʻai kakahiaka: 3 mau nut cashew + 2 kiwi;
• ʻO kaʻaina awakea: 4 punetēpō o ka laiki ʻeleʻele + 3 punetēpō o ka pī + salakeke me ka moa, ka pāʻakai, nā ʻōmato a me ka wai wai + 2 ʻāpana o ka paina;
• Mea ʻai ahiahi: 1 yogurt flaxseed + 5 mau kuki ʻo Maria + 3 prunes.

Lā 2

• ʻAina kakahiaka: 1 kīʻaha o ka yogurt + palaoa palaoa a pau;
• Mea ʻai kakahiaka: 4 whasteal toast me ka waiūpata + 3 mau hua;
• ʻO kaʻaina awakea: 4 punetēpō o ka laiki palaunu + 3 punetēpō o ka lentil + salakeke me nā pī soy, kāpeti, ʻōmato a me ka sesame + 1 ʻalani;
• Mea ʻai ahiahi: 1 kīʻaha o ka wai ʻalani ʻalani + 1 berena wholemeal me ka tī.

Lā 3

• ʻAina kakahiaka: ʻO ka Avocado smoothie + 5 toast āpau me ka ricotta;
• Mea ʻai kakahiaka: 5 mau kuki kihi + 3 mau ʻapelika;
• ʻO kaʻaina awakea:ʻO Pasta me ka pasta wholegrain, tofu, kālaki kōmato, ʻoliva a me broccoli + lettuce poni, tōmato a me ka salakeka hua malo + 8 acerolas;
• Mea ʻai ahiahi: 1 yogurt + 5 mau kuki hua + 6 mauʻu strawberry.

Hiki i ke kanaka mea ʻai ke kūʻai aku i nā huahana i hoʻonui ʻia me ka hao a me nā minelala ʻē aʻe, e like me ka palaoa laiki, kokoleka a me nā pahū pahū me nā ʻanoʻano. Haʻahaʻa hoʻi nā papaʻai Vegetarian i ka wikamina B12, a he mea nui ia no ka pale ʻana i nā anemias. E ʻike i nā ʻōuli o ka nele o ka wikamina B12.

E nānā i kekahi mau meaʻai hiki ʻole iā ʻoe ke noʻonoʻo ʻaʻole pono e ʻai kahi mea ʻai i kēia wikiō mālamalama a leʻaleʻa a Tatiana Zanin.

E ʻike hou aʻe e pili ana i nā papaʻai vegetarian ma:

• Ovolactovegetarianism: E ʻike he aha ia, nā pōmaikaʻi a pehea e hoʻomākaukau ai i nā meaʻai
• Pehea e ʻai ai i ka papaʻai maka