8 Mea ʻai kiʻekiʻe ma ke keleawe

Anter

• 1. Ke ake
• 2. ʻOʻopu
• 3. Spirulina
• 4. Nā Hoʻoulu Shiitake
• 5. Nuts a me nā hua
• 6. Lobster
• 7. Kāmaʻomaʻo Leafy
• 8. kokoleka pouli
• Ka Laina Lalo

ʻO ke keleawe kahi mineral a kou kino e koi ai i nā mea liʻiliʻi e mālama i ke olakino maikaʻi.

Hoʻohana ia i ke keleawe e hana i nā hunaola ʻulaʻula, iwi, nā mea pili a me kekahi mau enzyme koʻikoʻi.

Pili pū ka keleawe i ka hana ʻana i nā cholesterols, ka hana kūpono o kāu ʻōnaehana pale a me ka ulu a ulu ʻana o nā pēpē i ka ʻōpū ().

ʻOiai pono wale ia i nā mea liʻiliʻi, he mineral pono ia - ʻo ia hoʻi pono ʻoe e loaʻa mai kāu papaʻai no ka mea ʻaʻole hiki i kou kino ke hoʻohua iā ia iho.

Paipai ʻia e kiʻi nā mākua i 900 mcg keleawe i kēlā me kēia lā.

Eia nō naʻe, inā hāpai ʻoe a hānai waiu paha, pono ʻoe e hoʻonui iki - 1 mg a i ʻole 1.3 mg i kēlā me kēia lā.

Eia nā meaʻai he 8 i loko o ke keleawe.

1. Ke ake

ʻO nā ʻiʻo ʻokanika - e like me ke ake - he momona loa.

Hāʻawi lākou i nā huina maikaʻi o nā meaola he nui, e like me ka wikamina B12, wikamina A, riboflavin (B2), folate (B9), hao a me choline (2).

ʻO ke akepaʻa kekahi kumu maikaʻi o ke keleawe.

ʻO ka ʻoiaʻiʻo, hāʻawi kahi ʻāpana (67 gram) o ke ake keiki bipi iā ʻoe i ka 10,3 mg keleawe - he 1,144% o ka Reference Daily Intake (RDI) (3).

No ka hoʻohui ʻana i ka mea ʻono a me ka zest i ke ake, e hoʻāʻo i ka pā palai me nā ʻakaʻakai a i ʻole e hoʻowali ʻia i loko o nā pā burger a me nā ʻai.

Eia nō naʻe, hiki i ka nui o nā huaora A i ke akepaʻa ke hōʻeha i nā pēpē i hānau ʻole ʻia. No laila, pono nā wahine hāpai e hōʻalo i nā meaʻai kiʻekiʻe loa i ka wikamina A, me ke ake ().

Hōʻuluʻulu Manaʻo ʻO ka ate he meaʻai momona loa. Hoʻokahi wale nō ʻāpana o ke akepaʻa bipi i kaena aʻe ma luna o 11 mau manawa ka RDI no ke keleawe, a me nā huina waiwai maikaʻi ʻē aʻe.

2. ʻOʻopu

ʻO kahi ʻōpena kahi ʻano o nā pūkini i manaʻo pinepine ʻia he mea ʻono. Hiki ke lawelawe ʻia a kuke ʻia a maka ʻia paha, ke kaukaʻi ʻia i kāu makemake.

Haʻahaʻa kēia iʻa iʻa i nā calorie a kiʻekiʻe i nā pono pono like ʻole e like me ka zinc, selenium a me ka wikamina B12.

Hoʻohui ʻia, he kumu keleawe maikaʻi nā ʻōlio, e hāʻawi ana i ka 7.6 mg i nā 3.5 auneke (100 gram) - a i ʻole 844% o ka RDI (5).

Malia paha ʻoe hopohopo e pili ana i ka ʻai ʻana i nā ʻōtio a me nā iʻa ʻiʻo ʻē aʻe ma muli o kā lākou kiʻekiʻe o ke kō.

Eia nō naʻe, ke ʻole ʻoe i kekahi, ʻano laha ʻole o ka nohona, loaʻa ʻole ka dietary cholesterol i loko o nā meaʻai e like me ka ʻōlio e hoʻonui nui ai i kou kiʻekiʻe o ke koko o ka cholesterol ().

E hoʻomanaʻo i ka lawe ʻana i nā ʻōpelu maka i ka makaʻu i ka lāʻau make, no laila ʻaʻole koi ʻia no nā wahine hāpai a i ʻole nā ​​kānaka me nā ʻōnaehana pale maʻi ().

Hōʻuluʻulu Manaʻo No 3.5 auneke (100 gram), loaʻa nā ʻio i ka 8.5 mau manawa i ka RDI no ke keleawe. ʻO kēia pūpū haʻahaʻa-calorie he kiʻekiʻe hoʻi i ka zinc, selenium a me ka huaora B12.

3. Spirulina

ʻO Spirulina kahi waihona meaʻai meaʻai i hana ʻia mai ka cyanobacteria, a i ʻole nā ​​limu polū-ʻōmaʻomaʻo.

I ka manawa i hoʻopau ʻia e ka poʻe Aztecs kahiko, ua hoʻohui hou ia ma ke ʻano he meaʻai olakino ma hope o ka hoʻohana maikaʻi ʻana o NASA iā ia ma ke ʻano he mea hoʻohui meaʻai no nā astronauts ma nā mikiona ākea (, 9).

Gram no ka gram, momona loa ka spirulina. Loaʻa i hoʻokahi punetēpō (7 gram) he 20 wale nō calories akā ʻūlū ʻia he 4 gram o ka protein, 25% o ka RDI no ka wikamina B2 (riboflavin), 17% o ka RDI no ka wikamina B1 (thiamine) a ma kahi o 11% o ka RDI no ka hao. (10).

Hāʻawi ka nui like i 44% o ka RDI no ke keleawe.

Hoʻohui pinepine ʻia ʻo Spirulina me ka wai e hana i kahi mea inu ʻōmaʻomaʻo. Eia nō naʻe, inā ʻaʻole ʻoe makemake i kāna ʻono ʻokoʻa, hiki iā ʻoe ke hoʻohui iā ia i nā waihona, nā mea leʻaleʻa a me nā cereal e hoʻonalonalo i ka ʻono.

Hōʻuluʻulu Manaʻo ʻO Spirulina, kahi waihona maloʻo i hana ʻia mai ka limu polū-ʻōmaʻomaʻo, momona loa - hoʻokahi punetēpē (7 gram) e hāʻawi kokoke i ka hapalua o kāu pono keleawe i kēlā me kēia lā.

4. Nā Hoʻoulu Shiitake

ʻO nā mushroom Shiitake kahi ʻano o ka lau nahele e ʻai, ʻōiwi no East Asia, nona ka ʻala umami ikaika.

Hāʻawi nā ʻāhi shiitake ʻehā (15 gram) i nā kalepona he 44, 2 gram o ka puluniu a me nā meaʻai, e like me ka selenium, manganese, zinc, folate a me nā huaora B1, B5, B6 a me D (11)

Ke kīkē nei kēia ʻāpana i kahi 89% nui o ka RDI no ke keleawe.

Hōʻuluʻulu Manaʻo Hoʻopili kahi ʻāpana o nā mushroom shiitake maloʻo kokoke i kāu mau lā a pau e pono ai no ke keleawe. He waiwai lākou i nā meaola nui ʻē aʻe.

5. Nuts a me nā hua

ʻO nā hua kukui a me nā ʻanoʻano nā hale mana liʻiliʻi o ka meaʻai.

Nui lākou i ka fiber, protein a me nā momona momona, a me ka nui o nā meaola ʻē aʻe.

ʻOiai nā huaʻono a me nā ʻanoʻano i loko o nā huaola like ʻole, he nui ka mea e paʻa i ka nui o ke keleawe.

ʻO kahi laʻana, 1 auneke (28 gram) o nā ʻalemona a i ʻole nā ​​cashews e kaena ana i ka 33% a me 67% o ka RDI, (12, 13).

Hoʻohui ʻia, he punetune (9 gram) o nā ʻanoʻano sesame 44% o ka RDI (14).

Hiki iā ʻoe ke leʻaleʻa i nā nati a me nā ʻanoʻano ma ke ʻano he snack kū hoʻokahi, ma luna o kahi salakeke a i hoʻomoʻa ʻia i loko o ka palaoa a i ʻole casserole.

Hōʻuluʻulu Manaʻo ʻO nā hua a me nā ʻanoʻano - ʻoi aku nā ʻalemona, nā cashews a me nā ʻanoʻano sesame - he waiwai maikaʻi ke keleawe. ʻO ka mea hou aku, kiʻekiʻe lākou i ka fiber, protein a me nā momona momona.

6. Lobster

Lobsters nunui, nā ʻiʻo muscular e noho ana ma ka kai.

ʻO kā lākou ʻiʻo momona ke hoʻolilo iā lākou i mea hoʻohui punahele i nā kopa a me nā bisque, ʻoiai hiki ke lawelawe maʻalahi ʻia iā lākou iho.

Haʻahaʻa ka ʻai Lobster i ka momona, kiʻekiʻe i ka protein a hoʻouka ʻia me nā huaora a me nā minelala, e like me ka selenium a me ka huaʻai B12.

He kumu maikaʻi ʻo ia o ke keleawe.

I ka ʻoiaʻiʻo, he 3-auneke (85-gram) lawelawe o ka ula i loaʻa kahi phenomenal 178% o ka RDI (15).

ʻO ka mea e mahalo ai, ʻoiai haʻahaʻa ka momona, ʻo ka ʻōpelu kekahi i ka kolesterol.

Eia nō naʻe, ʻaʻohe hopena o kaʻai dietary i nā pae kolesterol i loko o ka hapanui o ka poʻe, no laila ʻaʻole pono ka nui o ka ula i ka hopohopo ().

Hōʻuluʻulu Manaʻo ʻO Lobster kahi iʻa iʻa momona i haʻahaʻa i ka momona, kiʻekiʻe i ka protein a me kahi kumu maikaʻi o ke keleawe, e hāʻawi ana iā 178% o ka RDI i kahi lawelawe 3-auneke (85-gram).

7. Kāmaʻomaʻo Leafy

ʻO nā ʻōmaʻomaʻo Leafy e like me ka milo, kale a me ka chard Swiss he olakino nui loa ia, kaena ʻana i nā mea momona e like me ka fiber, vitamini K, calcium, magnesium a me folate i kahi helu iki o nā calories.

Nui nā lau lau i loko i ka nui o ke keleawe.

ʻO kahi laʻana, hāʻawi ka chard Swiss i kuke ʻia i 33% o ka RDI no ke keleawe i hoʻokahi kīʻaha (173 gram) (17).

ʻO nā greens ʻē aʻe i like ka nui o ke kālā, me ke kīʻaha (180 gram) o ka milo kuke i hoʻopaʻa ʻia me ka 33% o ka RDI (18).

Hiki ke leʻaleʻa ʻia kēia mau greens ma ka salakeke, kuke ʻia i loko o kahi kōpala a i ʻole hoʻohui ʻia ma ke ʻaoʻao i ka hapa nui o nā meaʻai e hoʻonui ai i ka momona a me ka ʻike keleawe.

Hōʻuluʻulu Manaʻo ʻO nā lau laufy e like me ka chard Switzerland a me ka spinach he momona loa, nā mea hoʻonui i ke keleawe i kāu papaʻai.

8. kokoleka pouli

Aia i loko o ka kokolekaʻeleʻele nā ​​nui o nā koʻo koko - a ʻoi aku ka liʻiliʻi o ka waiū a me ke kō - ma mua o ka kokoleka.

Haʻaheo ke kokoleka pouli i nā antioxidants, puluniu a me kekahi mau mea mahaola.

ʻO kahi laʻana, he 3.5-auneke (100-gram) pā o ka kokoleka pouli - me 70-85% mauʻu koko - hāʻawi iā 11 gram o ka fiber, 98% o ka RDI no ka manganese a me 67% o ka RDI no ka hao (19).

Hoʻopili pū ka pahu like i kahi 200% nui o ka RDI no ke keleawe.

ʻO ka mea hou aku, ʻo ka ʻai ʻana i ke kokoleka ʻeleʻele ma ke ʻano he ʻāpana o ka papaʻai kaulike e hoʻopili ʻia i nā hoʻomaikaʻi ʻana i nā ʻano maʻi maʻi puʻuwai (,,).

Eia naʻe, e makaʻala i ka ʻai nui ʻole ʻana i ka kokoleka pouli. ʻO ia nō kahi meaʻai calorie kiʻekiʻe i hoʻokau ʻia me ka momona a me ke kō.

Hōʻuluʻulu Manaʻo ʻO ka kokoleka pouli kahi meaʻono momona e hāʻawi i kahi hui o nā mea momona pono, me ke keleawe. Hāʻawi kahi pā hoʻokahi iā ʻoe i pāpālua i kāu pono keleawe i kēlā me kēia lā.

Ka Laina Lalo

ʻO ke keleawe - ka mea nui i kou olakino - i loaʻa i nā ʻano meaʻai like ʻole, mai ka ʻiʻo a i nā mea kanu.

ʻO nā kumuwaiwai maikaʻi maikaʻi loa e pili ana i nā ʻōlio, nā nati, nā hua, nā pulupulu shitake, ka ʻāpala, ke ake, nā lau lau a me ka kokoleka pouli.

I mea e hōʻalo ai i kahi hemahema, e hoʻopili pono i kēia ʻano kumuwaiwai i kāu papaʻai.