Nā huaʻai hao
Anter
ʻO ka mea hao ka mea pono nui no ka hana o ke kino, no ka mea pili i ke kaʻina o ka lawe ʻana i ka oxygen, ka hana o nā mākala a me nā ʻōnaehana. Hiki ke loaʻa i kēia mineral ma o ka meaʻai, me nā hua e like me ka niu, nā strawberry a me nā hua maloʻo, e like me ka pistachio, nā nati a me nā peanuts.
ʻO ka maikaʻi o ka hoʻohana ʻana i nā hua i waiwai i ka hao ʻo ka hapa nui o lākou, i ka nui, waiwai pū kekahi i ka huaora C, kahi huaola e hāpai i ka lawe ʻana i ka hao o nā mea kanu ma ke kino, e kōkua ana i ka pale a me ka mālama ʻana i ka anemia.
ʻO ka ʻike i nā hua e waiwai i ka hao he mea nui ia no nā mea ʻai, no ka mea ʻaʻole lākou e ʻai i ka ʻiʻo, kahi kumu hao maikaʻi loa. No laila, he mea nui e nānā lākou i nā ala ʻē aʻe i ke kumu o ka hao, e pale ai i nā maʻi no ka nele o kēia mineral, e like me ka anemia. E ʻike i ka mea a ka mea ʻai e ʻai ai e hōʻalo i ka anemia.
Nā pono olakino o ka hao
Hana ka hao i mau hana i ke kino. ʻO nā hana nui o ka hao ma hemoglobin e hui pū me ka oxygen, e ʻae iā ia e lawe a hāʻawi ʻia i nā pūnaewele a e komo i nā hopena o ka oxidation, mea nui i ka hana o ka ikehu mai ka meaʻai. Eia kekahi, he mea nui ka hao no ka hana kūpono o ka ʻōnaehana pale a me ke komo ʻana o nā ʻano like ʻole i ke kino.
Ke loaʻa ka hemahema o ka hao, hoʻemi ʻia ka hana o nā enzyme e pili ana i kēia mau hopena biochemical, e hōʻemi ana i ka hana kūpono o ke kino.
Nā huaʻai hao
ʻO nā huaʻai waiwai hao kahi mea maikaʻi loa e hoʻonui i ka papa hao a lawelawe pū kekahi ma ke ʻano he mea kōkua i ka pale a me ka mālama ʻana i ka anemia i nā keiki, nā mākua a wahine hāpai paha. ʻO kekahi mau laʻana o nā huaʻai me ka hao ʻo:
| Hua | Ka nui o ka hao no 100 g |
| ʻO Pistachio | 6.8 mg |
| ʻApelika maloʻo | 5.8 mg |
| Huakaʻi hua waina | 4.8 mg |
| Niu maloʻo | 3.6 mg |
| Nut | 2.6 mg |
| Pihi | 2.2 mg |
| Strawberry | 0.8 mg |
| Pāleki | 0.6 mg |
| Maiʻa | 0.4 mg |
| ʻApokila | 0.3 mg |
| Cherry | 0.3 mg |
I mea e hoʻomaikaʻi ai i ka lawe ʻana o ka hao i loko o kēia mau hua, pono i kekahi ke hōʻalo i ka ʻai ʻana o nā meaʻai me ka kalipuna i ka ʻai like, no ka mea, hoʻemi ke kalima i ka omo ʻana o ka hao.
E aʻo e pili ana i nā meaʻai ʻē aʻe i waiwai i ka hao, nā huina kūpono no kēlā me kēia kanaka a me nā ʻōlelo aʻoaʻo āu e ukali ai e hoʻomaikaʻi i kā lākou omo.
E nānā pū i kēia wikiō aʻe, a aʻo i ka mea e hana ai e pale ai i ka anemia:
ʻO Kā Mākou Koho
11 mau ala hiki iā ʻoe ke hoʻokuʻi i ke koʻikoʻi