Pehea e lawa ai ka hao inā ʻaʻole ʻoe e ʻai i ka ʻiʻo

Anter

• Nānā no

I kēia manawa ua hele mai kekahi mea kūʻai mai iaʻu ma hope o ka loaʻa ʻana o ka anemia. Ua hopohopo ʻo ia no ka manawa lōʻihi e hoʻomaka ʻo ia e ʻai i ka ʻiʻo. ʻO ka ʻoiaʻiʻo, hiki iā ʻoe ke loaʻa i ka hao me ka ʻai ʻole i ka ʻiʻo - ʻaʻole maʻamau ka hemahema o ka hao i nā mea ʻai meaʻai, akā e pili ana i ka paʻi ʻana i ke kaulike kūpono. Akā ʻo ka mea mua, he mea nui e hōʻoia ʻo kāu ʻai ka mea hewa. ʻEhā kumu nui o ka anemia, no laila he mea koʻikoʻi e ʻike kāu kauka i ke kumu maoli:

Ke kahe koko. ʻO kēia ke kumu pinepine o ka anemia hemahema hao ma United States. ʻO ke kumu no ka loaʻa o ka hao i ke koko i loko o nā hunaola ʻulaʻula. No laila ke lilo ke koko, nalowale ka hao. Hiki i nā wāhine me nā wā kaumaha ke loaʻa i ka anemia nele i ka hao no ka mea e nalowale ana ke koko i ka wā o ka menstruation. Hiki ke hoʻomake i ka anemia, e like me ka hoʻohana mau ʻana i ka aspirin a i ʻole nā ​​​​mea hōʻeha ʻeha ʻē aʻe.

He hiki ʻole ke komo i ka hao. Hoʻokomo ʻia ka hao mai ka meaʻai i loko o kou kahe koko i loko o kou ʻōpū liʻiliʻi. Hiki i kahi maʻi ʻōpū ke hoʻopili i ka hiki i kou kino ke komo i kēia mineral.

Hapai keiki. Me ka ʻole o ka hoʻohui hao, hana pinepine ʻole ka anemia hemahema o ka hao i nā wahine hāpai no ka mea hoʻonui ka nui o ke koko a hele ka hale kūʻai hao iā lākou i ka pēpē.

ʻO ka nele o ka hao i kāu ʻai. Inā liʻiliʻi ʻoe e ʻai i ka hao, hiki i kou kino ke lilo i ka hao ma hope o ka manawa. Inā pili maoli kāu anemia i ka meaʻai, aia kekahi mau ala kūpono e hoʻonui ai i kāu ʻai ʻoiai e mālama ana i kahi meaʻai mea kanu:

• E 'ai mua i ka mea'ai waiwai huaola C me nā mea'ai waiwai hao - hiki ke kōkua i ka ho'onui 'ana i ka hao mai loko mai o ka ho'ohehe'e 'ana i kou koko ma kahi o 'eono manawa. ʻO nā hui maikaʻi loa:

-Spinach me ka pepa bele ʻulaʻula

-Broccoli me nā ʻōmato

-Bok choy me nā ʻalani

• A laila, e kuke i ka ipu hao. ʻO nā meaʻai ʻakika i ʻoi aku ka nui o ka wai, e like me ka ʻuala tōmato, e hoʻomoʻa i ka hao nui loa mai kēia mau pā. Ua ʻike kekahi haʻawina ua hoʻonui ʻia ka nui o ka hao i loko o 3 oz o ka ʻuala spaghetti i 9 mau manawa ma hope o ka kuke ʻana i loko o ka ipu hao.

• E hoʻohui i nā pīni a me nā huaʻai i kāu meaʻai. ʻO nā Lentil, ka quinoa a me nā pīni ʻeleʻele nā ​​kumuwaiwai maikaʻi āpau, a ʻo 1 kīʻaha o ka soybeans e hāʻawi i 50 pakeneka o nā mea āu e makemake ai i kēlā me kēia lā. Hoʻohui hou, hoʻohui iā lākou me ka huaora C e hoʻonui ai i ka lawe. ʻO nā kumu kumu huaʻai C maikaʻi ʻē aʻe he strawberries, papaya, kiwi a me ka pineapple.

• E ʻono i kāu mau meaʻai me kahi molasses blackstrap liʻiliʻi. Hāʻawi ka 1 tbsp i 20 pakeneka o ka pono o kēlā me kēia lā no ka hao. Hoʻohui ʻia i loko o ka ʻalemona maoli a i ʻole ka pata pīnī a hoʻohana paha i mea e ʻono ai i nā pīni i kālua ʻia a i ʻole ka smoothie maiʻa.

• E nānā i kāu ʻai ʻana i nā mea e hoʻopaʻa ai i ka lawe ʻana i ka hao. ʻO nā tanin (loaʻa i ke kī a me ke kofe) a hoʻopilikia ka calcium, no laila e hoʻāʻo e inu i ke kī a i ʻole kope, a e ʻai i nā mea hoʻopiha calcium ma ka liʻiliʻi he mau hola ma mua o ka pāʻina mea kiʻekiʻe i ka hao.

• e nānā pono ʻole. Pono nā wahine makua i 18 mg. o ka hao i ka lā a me nā kāne 8 mg. I nā wahine, piʻi ka pono i 27 mg. i ka hāpai ʻana a hāʻule i ka 8 mg. ma hope o ka menopause. Pono nā kāne a me nā wahine ma hope o ka menopausal e makaʻala i ka nui ʻole o ka hao, no ka mea ke komo ʻoe iā ia, ʻo ke ala hoʻokahi wale nō e nalowale ke kahe ʻana o ke kahe, a ʻoiai ʻaʻole hoʻokahe kahe kēia mau hui ʻelua, nui ka hao i hiki ke alakaʻi i ka hao. overload, kahi kūlana koʻikoʻi kahi e mālama ʻia ai ka hao nui i loko o nā meaola e like me ke ake a me ka puʻuwai.

ʻO ia ke kumu ʻaʻole pono e lawe kēia mau pūʻulu ʻelua i ka multivitamin me ka hao ke ʻole i kuhikuhi ʻia e ke kauka.

Nānā no