Pehea e loaʻa ai nā meaʻai kūpono

Anter

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Hao

No ke aha he mea nui ia: Me ka lawa ʻole o ka hao, ʻaʻole hiki i ka iwi iwi ke hoʻohua i nā keʻena koko ʻulaʻula a hiki iā ʻoe ke hoʻomohala i ka maʻi anemia, kahi e haʻalele ai ʻoe i ka nāwaliwali, pōkole o ka hanu, huhū a hiki i ka maʻi. Ke lohi nei ka ulu ʻana, hele pinepine kēia maʻi me ka ʻike ʻole ʻia.

Paipai ʻia i ka nui o ka lā no nā wahine: 15 mg

ʻEhia ka nui o ka wahine maʻamau i loaʻa: 11 mg

Nā ʻōlelo aʻoaʻo no ka hoʻonui ʻana i kāu intake: Hoʻokomo maʻalahi ʻia ka hao mai kaʻiʻo ma mua o ka hao mai nā kumuwaiwai e like me nā pi, nā pī a me nā hua. I mea e hoʻonui ai i kou lawe ʻana i ka hao i hoʻokumu ʻia me nā mea kanu, hoʻopau i nā meaʻai a me nā mea inu waiwai vitamina-C: Inu i ka wai ʻalani me ka cereal ʻaina kakahiaka a kau i nā ʻōmato keu i kāu bean burrito. Inā ʻike ʻia ʻoe me ka anemia hemahema hao, e ʻōlelo paha kāu kauka i mea hoʻohui.

ʻO ka fiber

No ke aha he mea nui ia: ʻO kahi papaʻai nui-fiber e hoʻemi i ka makaʻi o ka maʻi puʻuwai a hiki ke kōkua i ke kaohi i kou kaumaha ma o ka hoʻonui ʻana iā ʻoe.

Paipai ʻia i ka nui o ka lā no nā wahine: 25-35 mg

ʻEhia ka nui o ka wahine maʻamau i loaʻa: 11 mg

Nā ʻōlelo aʻoaʻo no ka hoʻoikaika ʻana i kāu ʻai: ʻO ka liʻiliʻi o ka hana ʻana i kahi meaʻai, ʻo ka nui o ka nui o ka fiber. No laila e ʻai nui i nā huaʻai, nā mea kanu a me nā kīʻaha piha. E ʻimi i ka "palaoa holoʻokoʻa" ma nā lepili berena a hoʻohālikelike i nā mea i loko o ka fiber. Loaʻa i kekahi mau māka i 5 gram no kēlā me kēia ʻāpana.

Kaluma

No ke aha he mea nui ia: He mea koʻikoʻi ka calcium kūpono e pale ai i ka osteoporosis, ka maʻi iwi palupalu e hiki ai i ka 1.5 miliona mau haʻihaʻi i ka makahiki. (He kī nui nō hoʻi ka hoʻoikaika kino a me ka huaora D.) Hoʻomaka nā wahine e nalowale ka iwi iwi i ko lākou mau makahiki he 30, no laila he mea koʻikoʻi ka calcium no nā wahine i nā makahiki kūkulu iwi kiʻekiʻe.

Hōʻoia ʻia ka nui o kēlā me kēia lā no nā wahine pre-menopausal: 1,200 mg

Ehia mau kālā i loaʻa i ka wahine maʻamau: 640 mg

Nā ʻōlelo aʻoaʻo no ka hoʻonui ʻana i kāu intake: E hoʻopau i nā huahana hana waiū nonfat, a inu i ka wai ʻalani alani paʻa ʻia i ka calcium (he nui ka calcium e like me ke aniani o ka waiū). Pākuʻi me nā hua kalikū a i ʻole nā ​​nau.

Pūmua

No ke aha he mea nui ia: Hāʻawi nā meaʻai waiwai nui i ka protein i nā waikawa amino e pono ai ke kūkulu a hoʻoponopono i nā ʻiʻo. Mālama ka combo / carbo combo iā ʻoe i ka lōʻihi ma mua o ka meaʻai māmā wale nō.

Paipai ʻia i ka nui o ka lā no nā wahine: ʻO ka ʻae ʻai ʻai a ke aupuni no ka protein ma kahi o 0.4 grams o ka protein no ka paona o ke kaumaha o ke kino. No ka wahine 140 paona, ʻo ia ma kahi o 56 grams. Akā ʻae ka poʻe loea i ka pono o nā mea hoʻoikaika kino i mea hou aku. Pono paha nā wahine hana i ka 0.5-0.7 mau keneta no ka paona o ke kaumaha o ke kino, a i ʻole ma kahi o 70-100 gram o ka protein i kēlā me kēia lā.

ʻEhia ka nui o ka wahine maʻamau i loaʻa: 66 g

Nā ʻōlelo aʻoaʻo no ka hoʻoikaika ʻana i kāu ʻai: Kūʻai i nā ʻoki līwī o kaʻiʻo a me nā huahana waiū nonfat e kaupalena i ka momona momona. Nā kumu maikaʻi ʻē aʻe: nā huahana soybean, e like me ka soy protein a me ka tofu.

ʻAkika Folic

No ke aha he mea nui ia: ʻO Folic acid, kahi huaola B, hiki ke hōʻemi nui i ka makaʻu o ka hānau ʻana i kahi pēpē me nā kīnā o ka lolo a me ka iwi maha. Hoʻomaka pinepine kēlā mau hemahema i ka hoʻomohala ʻana i ka mahina mua o ka hāpai ʻana, ma mua o ka ʻike o ka hapa nui o nā wahine he hāpai lākou. Pono ʻoe i ka nui o ka waikawa folic i kou kino ma mua o kou hāpai ʻana.

ʻO ka nui o kēlā me kēia lā no nā wahine: 400 mcg

Ehia mau kālā i loaʻa i ka wahine maʻamau: 186 mcg

Nā ʻōlelo aʻoaʻo no ka hoʻoikaika ʻana i kāu ʻai: ʻO nā kumuwaiwai folic-acid maikaʻi e hoʻopili me nā lau lau ʻōmaʻomaʻo-ʻōmaʻomaʻo, ka wai ʻalani a me ka germ germ; paʻa nā huahana hua palaoa he nui me ia. Hoʻopau ʻia ka waikawa Folic e ka wela, mālama lōʻihi a hoʻōla hou ʻana i nā koena. No ka palekana, makemake paha ʻoe e lawe i kahi mea hoʻohui.

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