12 Mea ʻai olakino kiʻekiʻe ma ka hao

Anter

• 1. Māmole
• 2. Mīkini
• 3. Nā ʻiʻo akepaʻa a me nā ʻokena ʻē aʻe
• 4. Legume
• 5. ʻiʻo ʻulaʻula
• 6. Nā hua paukena
• 7. Quinoa
• 8. Tureke
• 9. Broccoli
• 10. Tofu
• 11. kokoleka pouli
• 12. Iʻa
• Ke laina lalo

ʻO ka hao kahi mineral e lawelawe i nā hana nui, ʻo ka mea nui e lawe i ka oxygen ma loko o kou kino ma ke ʻāpana o nā hunaola ʻulaʻula ().

He mea pono nui ka nutrient, ka manaʻo pono ʻoe e loaʻa ia mai ka meaʻai. ʻO ka waiwai o kēlā me kēia lā (DV) ʻo 18 mg.

ʻO ka mea hoihoi, ʻo ka nui o ka hao a kou kino e lawe ai ma ka ʻāpana o ka nui o kāu e mālama ai.

Hiki i kahi hemahema inā haʻahaʻa loa kāu lawe ʻana e pani i ka nui āu i nalo ai i kēlā me kēia lā ().

Hiki i ka hemahema hao ke hana i ka anemia a alakaʻi i nā ʻōuli e like me ka luhi. ʻO nā wahine Menstruating ʻaʻole e hoʻopau i nā meaʻai waiwai hao ma kahi kūlana kiʻekiʻe loa o ka hemahema.

ʻO ka mea pōmaikaʻi, nui nā koho meaʻai maikaʻi e kōkua iā ʻoe e hālāwai me kāu lā
pono hao.

Eia nā meaʻai olakino he 12 i kiʻekiʻe i ka hao.

1. Māmole

ʻOno a momona ka ʻohohoho. ʻO nā pūpū āpau he kiʻekiʻe i ka hao, akā ʻo nā ʻōpae, nā ʻio, a me nā kūpili he kumu waiwai maikaʻi.

ʻO kahi laʻana, loaʻa i kahi 3.5-auneke (100-gram) lawelawe o nā pāpaʻi i 3 mg o ka hao, ʻo ia ka 17% o ka DV ().

Eia nō naʻe, he loli nui ka ʻike hao o nā pāpaʻi, a aia paha i loko o kekahi mau ʻano i nā helu haʻahaʻa (4).

ʻO ka hao i loko o ka mānoanoa he hao hao, kahi e maʻalahi ai kou kino ma mua o ka hao non-heme i loaʻa i nā mea kanu.

Hāʻawi kahi 3.5-auneke lawelawe o nā clams i ka 26 gram o ka protein, 24% o ka DV no ka huaora C, a me ka 4,125% nui o ka DV no ka huaʻai B12.

ʻO ka ʻoiaʻiʻo, kiʻekiʻe nā pūpū āpau i nā mea momona a hōʻike ʻia e hoʻonui i ke kiʻekiʻe o ka HDL kolesterol ola i loko o kou koko ().

ʻOiai aia nā hopohopo kūpono e pili ana i ka mercury a me nā toxins i kekahi ʻano iʻa a me nā iʻa, ʻo nā pōmaikaʻi o ka ʻai ʻana i nā iʻa iʻa ʻoi aku ma mua o nā pilikia ().

Hāʻawi kahi 3.5-auneke (100-gram) o nā clams i ka 17% o ka DV no ka hao. Nui ka waiwai ʻo Shellfish i nā meaola ʻē aʻe a hoʻonui i ka HDL (maikaʻi) pae kolesterol i kou koko.

2. Mīkini

Hāʻawi ka spinach i nā pono olakino he nui akā he kakaikahi loa nā calories.

Ma kahi o 3.5 auneke (100 gram) o ka milo maka i piha ka 2.7 mg o ka hao, a i ʻole 15% o ka DV ().

ʻOiai he hao non-heme kēia, ʻaʻole i komo maikaʻi loa ia, waiwai pū ka spinach i ka wikamina C. He mea nui kēia mai ka mea ʻo ka huaʻai C ka mea e hoʻonui ai i ka lawe hao ().

Nui ka waiwai o ka spinach i nā antioxidants i kapa ʻia ʻo carotenoids, kahi e hōʻemi ai i kou makaʻi ʻana i ka maʻi ʻaʻai, hoʻemi i ka mumū, a pale aku i kou mau maka mai ka maʻi (,,,).

ʻO ka ʻai ʻana i ka spinach a me nā greens lau ʻē aʻe me ka momona e kōkua i kou kino e omo i nā carotenoids, no laila e ʻike pono e ʻai i kahi momona momona e like me ka aila ʻoliva me kāu milika ().

Hāʻawi ka spinach iā 15% o ka DV no ka hao no kēlā me kēia lawelawe, me nā huaora a me nā minelala. Loaʻa iā ia he mau antioxidant koʻikoʻi.

3. Nā ʻiʻo akepaʻa a me nā ʻokena ʻē aʻe

ʻOi aku ka momona o nā ʻiʻo ʻokala. ʻO nā ʻano kaulana e pili ana i ke ake, nā puʻupaʻa, ka lolo, a me ka puʻuwai - he kiʻekiʻe i ka hao nā mea āpau.

ʻO kahi laʻana, he 3.5-auneke (100-gram) lawelawe i ka ate o ka pipi he 6.5 mg ka hao, a i ʻole 36% o ka DV ().

ʻO nā ʻiʻo ʻiʻo kahi kiʻekiʻe i ka protein a waiwai i nā wikamina B, keleawe, a me selenium.

ʻOi loa ke akepaʻa i ka wikamina A, e hāʻawi ana i 1,049% kupaianaha o ka DV no 3.5-auneke lawelawe.

ʻO ka mea hou aku, ʻo nā ʻiʻo meaola i waena o nā kumu waiwai maikaʻi loa o ka choline, kahi mea waiwai nui no ka olakino a me ke olakino ate e loaʻa ʻole i nā poʻe he nui ().

ʻO nā ʻiʻo Organ he kumu waiwai maikaʻi o ka hao, a he 36% o ka DV ma ke lawelawe ʻana. Nui ka waiwai o nā ʻono i loko o nā meaola ʻē aʻe, e like me selenium, wikamina A, a me choline.

4. Legume

Hoʻouka ʻia nā legume me nā mea momona.

ʻO kekahi o nā ʻano legume maʻamau ka pīni, ka meli, nā pīpī, ka pī, a me nā soybeans.

He kumu hao nui lākou, keu hoʻi no nā mea ʻai. Hoʻokahi kīʻaha (198 gram) o ka lihi lihi i kuke ʻia i 6.6 mg, ʻo ia hoʻi 37% o ka DV ().

Hiki i nā pīni e like me nā pīniʻele, nā piʻo navy, a me nā pīni kīʻaha ke kōkua maʻalahi i ka hōʻoki ʻana i kāu hao.

I ka ʻoiaʻiʻo, hāʻawi kahi hapa kīʻaha (86-gram) i ka ʻai o nā pīni ʻeleʻele i kuke ʻia ma kahi o 1.8 mau hunaila o ka hao, a i ʻole 10% o ka DV ().

ʻO nā legume kekahi kumu maikaʻi o ka folate, magnesium, a me ka potassium.

ʻO ka mea hou aʻe, ua hōʻike ʻia nā noiʻi e hiki i nā pīni a me nā legume ʻē aʻe ke hōʻemi i ka mumū i ka poʻe me ka maʻi kō. Hiki i nā legume ke hoʻemi i ka maʻi maʻi puʻuwai no ka poʻe me ka maʻi metabolic (,,,).

Hoʻohui ʻia, kōkua nā legume iā ʻoe e lilo i ka paona. Nui loa lākou i ka fiber soluble, hiki ke hoʻonui i nā manaʻo o ka piha a hoʻoliʻiliʻi i ka lawe ʻana o ka calorie ().

I loko o hoʻokahi noiʻi, ua hōʻike ʻia kahi papaʻai fiber kiʻekiʻe i piha i nā pīni e like ka maikaʻi me kaʻai momona haʻahaʻa no ka pohō kaumaha ().

I mea e hoʻonui ai i ka lawe hao, hoʻopau i nā legume me nā meaʻai kiʻekiʻe i loko o ka wikamina C, e like me ka ʻōmato, greens, a me nā hua citrus.

Hoʻokahi kīʻaha (198 gram) o nā lihi i hoʻomoʻa ʻia e hāʻawi iā 37% o ka DV no ka hao. Nui pū nā legume i ka folate, magnesium, potassium, a me ka fiber a kōkua paha i ka hōʻemi kaumaha.

5. ʻiʻo ʻulaʻula

ʻOluʻolu a momona hoʻi kaʻiʻo ʻulaʻula.

ʻO kahi lawelawe 3.5-auneke (100-gram) o ka pipi o ka honua i loaʻa he 2.7 mg o ka hao, ʻo ia hoʻi 15% o ka DV ().

Nui kaʻiʻo o kaʻiʻo i ka protein, zinc, selenium, a me kekahi mau huaora B ().

Ua manaʻo nā kānaka noiʻi ʻaʻole hiki ke hoʻemi ʻia ka hemahema o ka hao i ka poʻe e ʻai i ka ʻiʻo, nā moa, a me nā iʻa i kēlā me kēia manawa ().

ʻO ka ʻoiaʻiʻo, ʻo ka ʻiʻo ʻulaʻula paha ke kumu maʻalahi maʻalahi o ka hao heme, hiki ke hoʻolilo iā ia i meaʻai nui na ka poʻe hiki i ka anemia.

I hoʻokahi noiʻi e nānā ana i nā loli i nā hale kūʻai hao ma hope o ka hoʻoikaika kino aerobic, ʻo nā wahine i ʻai i kaʻiʻo i mālama ʻia ka hao ma mua o ka poʻe i lawe i nā mea hoʻohui hao ().

Aia i loko o hoʻokahi lawelawe o ka pipi honua he 15% o ka DV no ka hao a ʻo ia kekahi o nā kumu maʻalahi maʻalahi o ka hao heme. He waiwai pū kekahi ia i nā wikamina B, zinc, selenium, a me nā protein kiʻekiʻe.

6. Nā hua paukena

ʻO nā hua paukena kahi mea ʻai momona a maikaʻi ʻole.

Loaʻa kahi 1-auneke (28-gram) o nā hua paukena i ka 2.5 mg o ka hao, ʻo ia ka 14% o ka DV ().

Hoʻohui ʻia, ʻo nā hua ʻumeke kahi kumu maikaʻi o ka huaʻai K, zinc, a me ka manganese. ʻO lākou kekahi ma waena o nā kumu waiwai ʻoi loa o ka magnesium, a he hapa nui ka poʻe i haʻahaʻa i ().

Loaʻa i kahi lawelawe 1-auneke (28-gram) i 40% o ka DV no ka magnesium, ka mea e kōkua i ka hōʻemi ʻana i kou makaʻi o ke kūpaʻa ʻana o ka insulin, ka maʻi ʻaʻai, a me ke kaumaha (,,).

Hāʻawi nā hua paukena i 14% o ka DV no ka hao no ka lawelawe 1-auneke. ʻO lākou kekahi kumu waiwai maikaʻi o nā meaola ʻē aʻe, ʻoi aku ka magnesium.

7. Quinoa

ʻO Quinoa kahi palaoa kaulana i ʻike ʻia ma ke ʻano he pseudocereal. Hoʻokahi kīʻaha (185 gram) o ka quinoa i kuke ʻia e hāʻawi iā 2.8 mg o ka hao, ʻo 16% ia o ka DV ().

Eia kekahi, ʻaʻohe gluten i loko o ka quinoa, e koho ana i koho maikaʻi no ka poʻe me ka maʻi celiac a i ʻole nā ​​ʻano ʻano like ʻole o ka gluten intolerance.

ʻOi aku ka kiʻekiʻe o ka Quinoa i ka protein ma mua o nā hua ʻē aʻe, a waiwai pū me ka folate, magnesium, keleawe, manganese, a me nā meaola ʻē aʻe he nui.

Eia kekahi, ʻoi aku ka nui o ka hana antioxidant o ka quinoa ma mua o nā hua ʻē aʻe. Kōkua nā Antioxidant i ka pale ʻana i kāu mau pūnaewele mai ka hōʻino ʻana mai nā radical free, i hana ʻia i ka wā o ka metabolism a me ka pane ʻana i ke koʻikoʻi (,).

Hāʻawi ʻo Quinoa i ka 16% o ka DV no ka hao no kēlā me kēia lawelawe. ʻAʻohe ona gluten a kiʻekiʻe i ka protein, folate, minerals, a me nā antioxidants.

8. Tureke

He meaʻai olakino a ʻono hoʻi kaʻiʻo Turkey. He kumu hao maikaʻi nō hoʻi ia, ʻo kaʻiʻo o ka turuki ʻeleʻele.

ʻO kahi 3.5-auneke (100-gram) ʻāpana o kaʻiʻo pākūʻeleʻele he 1.4 mg o ka hao, ʻo ia ka 8% o ka DV ().

I ka hoʻohālikelike ʻana, ʻo ka nui like o kaʻiʻo turkey keʻokeʻo he 0.7 mg () wale nō.

Hoʻomoʻa pū ka ʻelima pōkō pouli i 28 gram o ka protein no kēlā me kēia lawelawe a me nā huaora B a me nā minelala, me 32% o ka DV no ka zinc a me 57% o ka DV no selenium.

ʻO ka ʻai ʻana i nā meaʻai protein kiʻekiʻe e like me ka turkey e kōkua paha i ka pohō kaumaha, ʻoiai ka protein e hōʻoluʻolu ai iā ʻoe a hoʻonui i ka nui o ka metabolic ma hope o ka ʻai (,,).

Hiki ke kōkua i ka lawe ʻana o ka protein kiʻekiʻe i mea e pale ai i ka nalo ʻana o ka mākala i ka wā o ke kaupaona ʻana a me ke kaʻina ʻelemakule.

Hāʻawi ʻo Turkey i 13% o ka DV no ka hao a kahi kumu maikaʻi o nā huaora a me nā minelala. Paipai kona ʻikepili protein kiʻekiʻe i ka piha, hoʻonui i ka metabolism, a pale i ka nalo ʻana o nā mākala

9. Broccoli

ʻOi momona ka momona o Broccoli. ʻO kahi kīʻaha 1-cup (156-gram) o ka broccoli kuke i loaʻa i ka 1 mg o ka hao, ʻo ia ka 6% o ka DV ().

ʻO ka mea hou aʻe, he ʻāpana o ka broccoli pū kekahi he 112% o ka DV no ka wikamina C, ka mea e kōkua ai i kou kino e omo maikaʻi i ka hao (,).

ʻO ka nui o ka lawelawe ʻana he kiʻekiʻe hoʻi i ka folate a hāʻawi i 5 mau hunaila o ka fiber, a ʻo kekahi huaʻai K. ʻO Broccoli kahi lālā o ka ʻohana mea kanu kolio, a ʻo ia pū kekahi me ka cauliflower, nā ʻōpuʻu o Brussels, kale, a me ka kāpeti.

Loaʻa i nā mea kanu Cruciferous ka indole, sulforaphane, a me nā glucosinolates, nā mea kanu o nā mea kanu i manaʻo ʻia e pale aku i ka maʻi ʻaʻai (,, 46,).

Hāʻawi kahi lawelawe o broccoli i 6% o ka DV no ka hao a kiʻekiʻe loa i nā wikamina C, K, a me folate. Hiki ke kōkua i ka hōʻemi ʻana i ka maka maʻi ʻaʻai.

10. Tofu

ʻO Tofu kahi meaʻai soy-based i makemake nui ʻia i waena o nā mea ʻai a me kekahi mau ʻāina ʻAsia.

Hāʻawi kahi hapalua kīʻaha (126-gram) i ka 3.4 mg o ka hao, ʻo ia ka 19% o ka DV ().

ʻO Tofu kahi kumu maikaʻi o ka thiamine a me kekahi mau minelala, e like me ka calcium, magnesium, a me selenium. Hoʻohui ʻia, hāʻawi ʻia he 22 mau kolamu o ka protein i kēlā me kēia lawelawe.

Aia i loko o Tofu nā pūhui like ʻole i kapa ʻia ʻo isoflavones, i hoʻopili ʻia me ka hoʻomaikaʻi ʻana i ka insulin, kahi hoʻemi ʻia o ka maʻi puʻuwai, a me ke kōkua mai nā ʻōuli menopausal (,).

Hāʻawi ʻo Tofu iā 19% o ka DV no ka hao no kēlā me kēia lawelawe a waiwai i ka protein a me nā minelala. Hiki i kāna isoflavones ke hoʻomaikaʻi i ke olakino puʻuwai a hoʻomaha i nā ʻōuli menopausal.

11. kokoleka pouli

ʻO ka kokoleka pouli ka mea ʻono a momona hoʻi.

Loaʻa i kahi lawelawe 1-auneke (28-gram) i 3.4 mg o ka hao, ʻo ia ka 19% o ka DV ().

Hoʻopili pū kēia lawelawe liʻiliʻi i 56% a me 15% o nā DV no ke keleawe a me ka magnesium.

Hoʻohui ʻia, loaʻa iā ia ka fiber prebiotic, kahi e hānai ai i nā bacteria aloha i kou ʻōpū ().

Ua ʻike ʻia kahi noiʻi ua nui ka nui o ka hana antioxidant ma mua o ka pauka koko a me ke kokolekaʻeleʻele ma mua o nā pauka a me nā wai i hana ʻia mai nā hua acai a me nā blueberry ().

Ua hōʻike ʻia kahi noiʻi ua loaʻa nā hopena maikaʻi o ke kokoleka ma ka kolesterol a hoʻemi paha i kou makaʻi o ka puʻuwai a me nā hahau (,,).

Eia naʻe, ʻaʻole hana ʻia nā kokoleka like. Manaʻo ʻia ʻo ke kuleana i kapa ʻia ʻo flavanols ke kuleana no nā pono kokoleka, a ʻoi aku ka kiʻekiʻe o ka flavanol o ke kokoleka poʻokela ma mua o ko kokoleka waiū (57).

No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i ke kokoleka me ka liʻiliʻi o 70% kakao e loaʻa ai nā keu pono.

Loaʻa i kahi lawelawe liʻiliʻi o ka kokoleka pouli 19% o ka DV no ka hao me nā minelala a me nā fiber prebiotic e hāpai ana i ke olakino ʻōpū.

12. Iʻa

ʻO ka iʻa kahi mea momona momona, a ʻo kekahi ʻano e like me ke tuna, he kiʻekiʻe loa i ka hao.

I ka ʻoiaʻiʻo, he 3-auneke (85-gram) lawelawe o nā tuna kēna i piha i ka 1.4 mg o ka hao, a ma kahi o 8% o ka DV ().

Hoʻopiha pū ʻia ka iʻa me ka omega-3 fatty acid, kahi ʻano momona momona o ka puʻuwai e pili pū me nā pono olakino.

n kikoʻī, ua hōʻike ʻia nā omega-3 fatty acid e hoʻolaulaha i ke olakino olakino, hoʻonui i ka hana immune, a kākoʻo i ka ulu olakino a me ke kūkulu ʻana.

Aia i loko o ka iʻa kekahi mau mea pono e pono ai, e like me niacin, selenium, a me ka wikamina B12 ().

Ma waho o ke tuna, haddock, mackerel, a me sardine kekahi mau laʻana ʻē aʻe o ka iʻa waiwai hao e hiki ai iā ʻoe ke hoʻokomo pū i kāu papaʻai (,,).

Hiki i kahi lawelawe o nā tuna kēne ke hāʻawi ma kahi o 8% o ka DV no ka hao. ʻO kahi iʻa kahi kumu maikaʻi o nā meaola nui ʻē aʻe, e like me ka omega-3 fatty acid, nā wikamina, a me nā minelala.

Ke laina lalo

ʻO ka hao kahi mineral nui e pono e hoʻopau mau ʻia no ka hiki ʻole i kou kino ke hana iā ia iho.

Eia naʻe, pono e hoʻomaopopo ʻia he pono i kekahi poʻe e kaupalena i kā lākou lawe ʻana i ka ʻulaʻula a me nā meaʻai ʻē aʻe kiʻekiʻe i ka hao heme.

Eia nō naʻe, hiki i ka hapa nui o ka poʻe ke hoʻoponopono i ka nui a lākou e ʻimi ai mai ka meaʻai.

E hoʻomanaʻo inā ʻaʻole ʻoe e ʻai i ka ʻiʻo a iʻa paha, hiki iā ʻoe ke hoʻonui i ka absorption ma o ka hoʻokomo ʻana i kahi kumu o ka wikamina C ke ʻai nei i nā mea kanu o ka hao.

E heluhelu i ka ʻatikala ma Sepania