Pehea e loaʻa ai ka momona o kāu meaʻai

Anter

• Lawe i ka momona me nā huamona momona
• E hoʻohui i nā meaʻai e ʻoi aku ka maikaʻi
• E noʻonoʻo ma kāu ʻano kuke
• E mālama maʻalahi
• Nānā no

ʻIke ʻoe e kiʻi i ka milo ma luna o ke kō, akā ua ʻike anei ʻoe i ke ala ʻo ʻoe kuke pili kēlā spinach i ka nui o nā meaʻai a kou kino e ʻai ai? Welina mai i ka honua paʻakikī loa o ka bioavailability, he ala maikaʻi wale nō ia e kamaʻilio ai e pili ana i ka nui o nā meaʻai i lawe ʻia e ke kino ke hoʻomākaukau a ʻai ʻoe i kekahi meaʻai, wahi a Tracy Lesht, RD Eia ka mea e pono ai ʻoe e hana e hōʻoia ai. ke loaʻa nei iā ʻoe ka nui o nā keu e hoʻonui ai i ke olakino mai kēlā me kēia nahu.

Lawe i ka momona me nā huamona momona

Hana nā vitamona momona i ka momona, e like me nā vitamina A, D, E, a me K, e like me kā lākou e kani ai: Ua hemo lākou i ka momona. No laila ʻo ka ʻai ʻana iā lākou me kahi mea momona momona hiki ke kōkua i ke kino e omo maʻalahi i nā huaora, i ʻōlelo ʻia ʻo Adrienne Youdim, MD, he loea lapaʻau mea lapaʻau i hoʻokumu ʻia ma Kaleponi. Inā ʻoe e hoʻonui i kāu salakeke spinach me ka ʻaila ʻoliva, a i ʻole e hoʻohui i kekahi mau ʻāpana avocado i kāu omelet, nā helu bonus no ʻoe: Ke kui nei ʻoe.

ʻO kēlā ʻōlelo, pono ʻoe e nānā i ka nui o kēia mau huaora āu e lawe ai. ʻAʻole like me nā huaora hiki ke hoʻoheheʻe ʻia i ka wai (B12, C, biotin, a me ka waikawa folic, no ka laʻana) e hoʻoheheʻe ʻia me ka mimi i kēlā me kēia manawa he nui loa i loko o kāu. ʻōnaehana, inā ʻoe e ʻai nui i ka momona-soluble vitamina a laila e mālama kou kino i kēlā nui e like me ka momona i loko o kou ʻiʻo ate. Inā pinepine pinepine kēlā, hiki iā ia ke alakaʻi i kahi maʻi mau, ʻona, a me kahi ʻano hoʻoweliweli paha i ʻike ʻia ʻo hypervitaminosis. He mea kakaʻikahi ka hiki maoli ʻana o ia mea, a i ka wā e hana ai, ʻo ia ka mea maʻamau mai ka lawe nui ʻana i ka meaʻai meaʻai huaora (ma mua o ka ʻai ʻana i nā huaora ma o ka meaʻai), akā. hiki hiki mai.

I mea e ʻike ai i kēlā wahi momona ma waena o ka lawa akā ʻaʻole nui loa, ʻōlelo ʻo Lesht ʻoi aku ka maikaʻi no ka ʻāpono ʻana i ka ʻāpono o kēlā me kēia lā (RDA) - ua hoʻonohonoho ʻia ia ma kēlā pae no ka mea e hōʻiliʻili kou kino i ka nui o nā pono-me ka ʻole o ka pae o ka pae kiʻekiʻe ( UL). A ʻo nā mea āpau āu e hana ai, mai hōʻalo i nā wikamina hiki ke hoʻoheheʻe ʻia ʻo ka momona ma ka ʻaoʻao o nā mea hiki ke hoʻonā ʻia i ka wai wale nō. He mea nui kēlā me kēia wikamina i ka mālama ʻana i kou olakino holoʻokoʻa, wahi a Youdim, no laila ʻaʻole hiki iā ʻoe ke hoʻololi maoli i kekahi no kekahi.

E hoʻohui i nā meaʻai e ʻoi aku ka maikaʻi

He ʻoiaʻiʻo: ʻoi aku ka maikaʻi o kekahi mau meaʻai ma mua o nā mea ʻē aʻe (uh, aloha, PB&J), a kani maoli kēlā i ka nui o nā meaʻai e hoʻomoʻa ai ke kino. E lawe i nā mea kanu a me ka momona, no ka laʻana. Ua hoʻopaʻa ʻia kahi noiʻi ma ʻO ka Ka Nupepa ʻAmelika o ka Nutrical Clinical ʻike ʻia ua komo nā kānaka i nā carotenoids hou aʻe i loaʻa i loko o ka salakeke i hoʻopiha ʻia me ka milo, ka leteto, nā ʻōmato, a me nā kāloti ke kī ʻia me ka ʻaukā momona piha ma mua o kahi momona a momona ʻole paha. Makemake ʻoe i kou kino e mālama i nā carotenoids e like me beta-carotene, lycopene, lutein, a me zeaxanthin no ka mea kōkua lākou i ka pale ʻana i ke kino i ka maʻi. Hoʻohui, kekahi mau carotenoids e like me ka lycopene-e loaʻa i kahi pōmaikaʻi keu mai ka hoʻopili ʻia me ka momona no ka mea hiki ke hoʻonā ʻia i ka momona. Hōʻoiaʻiʻo: Ua ʻike ʻia kahi noiʻi mai ke Kulanui ʻo Ohio State i ka poʻe i loaʻa he 4.4 mau manawa i ka nui o nā lycopene i ka wā i hoʻokomo pū ʻia kahi salsa ma muli o ke kōmato me nā avocados.

ʻO ka hui pū ʻana o nā hōkū holoʻokoʻa, ʻoi aku ka nui inā he mea ʻai ʻoe: ʻO ka hoʻohui ʻana i nā kumu hao holoholona ʻole, e like me ka tofu, me ka huaora C. ʻO ka hao mai nā holoholona i kapa ʻia ʻo heme iron, a ʻoi aku ka maʻalahi o kou kino e komo ma mua o hao heme ole. Akā hiki i ka huaora C ke hoʻonui i ka absorption o ka hao non-heme, wahi a Lesht. No laila e hoʻāʻo i kahi salakeke spinach i luna o ka tofu me ka broccoli, ka pepa ʻulaʻula, nā ʻalani, a i ʻole nā ​​strawberry, ʻōlelo ʻo ia.

E noʻonoʻo ma kāu ʻano kuke

Hiki i ka kuke ʻana ke hoʻopili i ka nui o nā meaola a kou kino e lawe ai. Ma ka laulaha, hoʻonui ka kuke ʻana i ka bioavailability o ka meaʻai, wahi a Youdim, akā ʻaʻole ia he rula paakiki a wikiwiki. ʻO nā wikamina hiki ke hoʻoheheʻe ʻia e ka wai, no ka laʻana, maʻalahi ka wela a me ka wai, e like me kahi noiʻi i paʻi ʻia i loko o ka Ka Nupepa ʻEulopa o ka Nutrical Clinical. "Holo lākou i nā meaʻai i ka wā kuke e like me ka hoʻolapalapa ʻana no ka mea e kahe ana nā meaʻai i loko o ka wai," wahi a Lesht.

Ma mua o ka ninini ʻana i kēlā wai i lalo o ka paila, e hoʻāʻo e hoʻohana hou iā ia i loko o nā sopa, stews, a i ʻole nāʻu, ʻōlelo ʻo ia. A i ʻole e puhi i kāu mau mea kanu ma mua o ka hoʻolapalapa ʻana iā lākou. Inā pono ʻoe e hoʻohana i ka wela a me ka wai, ʻōlelo ʻo Lesht ʻoi aku ka maikaʻi o ka "pahuhopu e hoʻoliʻiliʻi i ka manawa kuke a hoʻohana i nā wai liʻiliʻi me ka wela haʻahaʻa e komo i ka nui o nā meaʻai." A no nā mea ʻai e koi aku i kahi manawa kuke lōʻihi, aia kahi hack wikiwiki: ʻokiʻoki iā lākou i nā ʻāpana liʻiliʻi ma mua o ka hoʻolei ʻana i ka wai. Nā ʻāpana liʻiliʻi = kuke wikiwiki.

A, a mai makaʻu hoʻi e hoʻohana i kēlā microwave-ʻaʻole ia e zap i kahi mau mea momona o ka meaʻai. I ka ʻoiaʻiʻo, ua paʻi ʻia kahi noiʻi ma ka Nūpepa o ka ʻEpekema Meaʻai Ua ʻike ʻia ʻo ka broccoli e hoʻolapalapa a me ka mahu e ʻoki ʻia kona mau pae huaora C ma 34 a me 22 pākēneka, ʻoiai ʻo ka broccoli microwave e kau ana ma luna o 90 pakeneka o ka nui kumu.

Ma ka ʻaoʻao ʻē aʻe, pōmaikaʻi kekahi mau meaʻai mai ka wela liʻiliʻi no ka mea hiki iā ia ke kōkua i ka wāwahi ʻana i nā paia cell, e maʻalahi i ke kino ke komo i nā meaʻai. ʻOiaʻiʻo, waiwai nui nā ʻōmato waiwai-lycopene i ka salakea avocado, akā ʻoi aku ka maikaʻi o ka momona ke kuke ʻia: kahi noiʻi i paʻi ʻia i ka Ka Nupepa Pelekānia o ka Nutr Ua ʻike ʻia ua komo nā mea noiʻi ma mua o 55 ka nui o ka lycopene i ka wā i kuke ʻia ai ka ʻuala ʻōmato no 40 mau minuke.

E mālama maʻalahi

Inā ʻoluʻolu ʻoe e nā mea i loko a me nā mea i waho o ka bioavailability, ua ʻōlelo ʻo Lesht ʻoi aku ka maikaʻi o ka nānā wale ʻana i ka ʻai ʻana i kahi papaʻai kaulike e hoʻopili ana i nā kala o ke ānuenue. "ʻAʻole pono ʻoe e lī ʻia i ka bioavailability a me ka kuke ʻana i nā meaʻai no ka mea, i ka hopena o ka lā, pono ka momona o kāu meaʻai iā ʻoe," i ʻōlelo ʻo ia. "ʻOi aku ka nui o ka ʻai ʻana i nā huaʻai a me nā lau ʻai i hoʻomoʻa ʻia a hoʻomākaukau i ke ala e leʻaleʻa ai iā lākou ma mua o ka hopohopo nui me kā lākou bioavailability a me ka lilo ʻana o ka nutrient ma muli o ke kuke ʻana. ʻoi aku ka maikaʻi o kāna mau mea momona ma mua o ka ʻai ʻole ʻana i ka mea kanu. "

Nānā no