Pehea e hoʻonui ai i kāu helu Hemoglobin

Anter

• He aha ka helu hemoglobin haʻahaʻa?
• ʻAi i nā meaʻai kiʻekiʻe i ka hao a me ka folate
• Lawe i nā mea hoʻohui hao
• Hoʻonui i ka lawe hao
• Nā mea e hoʻonui ai i ka lawe hao
• Nā mea e hōʻemi ana i ka lawe hao
• Ka wā e ʻike ai i ke kauka
• Ke laina lalo

He aha ka helu hemoglobin haʻahaʻa?

He protein ʻo Hemoglobin i loko o kou mau ʻulaʻula e lawe i ka oxygen i ke koena o kou kino. Lawe pū ia i ke kalaponaʻokikene mai kāu mau pūnaewele a hoʻi i kou mau māmā e hemo.

Hoʻomaopopo ka Mayo Clinic i nā helu hemoglobin haʻahaʻa ma ke ʻano he mea ma lalo o 13.5 gram i kēlā me kēia deciliter i nā kāne a i ʻole 12 gram i kēlā me kēia deciliter i nā wahine.

Hiki i nā mea he nui ke kumu i nā pae hemoglobin haʻahaʻa, e like me:

• anemia hemahema hao
• hāpai keiki
• nā pilikia ate
• maʻi maʻi urinary tract

Hoʻohui ʻia, loaʻa i kekahi poʻe ka helu hemoglobin haʻahaʻa haʻahaʻa me ka ʻole o kekahi kumu kumu. Loaʻa i nā poʻe hemoglobin haʻahaʻa, akā ʻaʻohe o nā ʻōuli.

ʻAi i nā meaʻai kiʻekiʻe i ka hao a me ka folate

He mea nui ka hao i ka hana hemoglobin. Hoʻopili kahi protein i kapa ʻia ʻo transferrin i ka hao a lawe iā ia i loko o ke kino. Kōkua kēia i kou kino e hana i nā hunaola ʻulaʻula, i loaʻa ka hemoglobin.

ʻO ka hana mua i ka hāpai ʻana i kāu pae hemoglobin iā ʻoe iho ka hoʻomaka ʻana e ʻai i ka hao hou aʻe. ʻO nā meaʻai e kiʻekiʻe i ka hao:

• ʻiʻo akepaʻa a me nā ʻokena
• pūpū
• pipi
• broccoli
• kale
• milo
• pīni ʻōmaʻomaʻo
• kāpiki
• nā pīni a me nā lihi
• tofu
• uala i hoʻomoʻa ʻia
• ʻo ka palaoa i paʻa i ka palaoa a me ka palaoa i hoʻonui ʻia

ʻO Folate kahi huaola B a kou kino e hoʻohana ai e hana i ka heme, ka ʻāpana o kou mau ʻulaʻula e loaʻa ana ka hemoglobin. Me ka lawa ʻole o ka folate, ʻaʻole hiki i kou mau kokoʻulaʻula ke oʻo. Hiki i kēia ke alakaʻi i ka anemia hemahema folate a me nā pae hemoglobin haʻahaʻa.

Hiki iā ʻoe ke hoʻohui i ka folate i kāu papaʻai ma ka ʻai ʻana i nā mea hou aʻe:

• pipi
• milo
• peas maka ʻeleʻele
• ʻāpala
• lettuce
• laiki
• pīni kōpaʻa
• pīnani

Lawe i nā mea hoʻohui hao

Inā pono ʻoe e hoʻāla i kāu pae hemoglobin e ka nui, pono ʻoe e lawe i nā mea hoʻohui hao waha. Eia nō naʻe, hiki i ka nui o ka hao ke kumu i kahi kūlana i kapa ʻia hemochromatosis. Hiki i kēia ke alakaʻi i nā maʻi o ke ake e like me ka cirrhosis, a me nā hopena ʻē aʻe, e like me ka paʻa paʻa, kahe, a me ka luaʻi.

Hana pū me kāu kauka e ʻike i kahi lāʻau palekana, a pale i ka lawe ʻana ma mua o 25 milligrams (mg) i hoʻokahi manawa. Paipai ka National Institutes of Health's Office o nā Mea Hoʻohui Mea Hou i nā kāne i 8 mg o ka hao i kēlā lā i kēia lā, ʻoiai e piʻi nā wahine i 18 mg i kēlā me kēia lā. Inā hāpai ʻoe, pono ʻoe e ʻimi a 27 mg i ka lā.

Pono ʻoe e hoʻomaka i ka ʻike ʻana i kahi ʻokoʻa o kāu pae hao ma hope o hoʻokahi pule a hoʻokahi mahina paha, ke kaukaʻi ʻia i kāu ʻano kumu e hoʻohaʻahaʻa nei i ka hemoglobin.

Pono e mālama pono ʻia nā mea hoʻohui hao ma waho o kahi hiki i nā keiki. Inā makemake kāu keiki i kahi pākuʻi hao, e koho pono i kahi palekana no nā keiki.

Loaʻa i nā keiki ka nui o ke koko i lalo, kahi e ʻoi aku ai ka palapū i ka lāʻau hao. Inā lawe ʻole kāu keiki i kahi mea kōkua hao, e kelepona koke i kāu kauka.

Hoʻonui i ka lawe hao

Inā ʻoe e hoʻonui i kāu lawe hao ma o ka meaʻai a i ʻole nā ​​mea hoʻopili, he mea nui ia e hōʻoia i hiki i kou kino ke hana maʻalahi i ka hao keu āu i hoʻokomo ai i loko. Hiki i kekahi mau mea ke hoʻonui a hōʻemi paha i ka nui o ka hao i lawe ʻia e kou kino.

Nā mea e hoʻonui ai i ka lawe hao

Ke ʻai ʻoe i kahi mea kiʻekiʻe i ka hao a i ʻole lawe i kahi pākuʻi hao, hoʻāʻo e ʻai i nā meaʻai i waiwai i ka wikamina C a i ʻole lawe i kahi mea hoʻohui i ka manawa like. Hiki i ka Vitamin C ke kōkua e hoʻonui i ka nui o ka hao i lawe ʻia i kou kino. E hoʻāʻo e ʻānai i kahi lemona hou ma luna o nā mea momona o ka hao e hoʻonui i ka lawe.

ʻO nā meaʻai kiʻekiʻe i ka wikamina C pū kekahi:

• citrus
• strawberry
• ʻōmaʻomaʻo uliuli, lau lau

ʻO ka Wikamina A a me ka beta-carotene, ka mea e kōkua i kou kino e hana i ka wikamina A, hiki ke kōkua i kou kino e omo i ka hao. Hiki iā ʻoe ke loaʻa ka wikamina A i loko o nā kumuwaiwai holoholona, ​​e like me ka iʻa a me ke ake. ʻIke mau ka Beta-carotene i nā huaʻulaʻula, melemele, a me nā hua ʻalani, e like me:

• kāloti
• paukū hoʻoilo
• ʻuala
• mākena

Hiki iā ʻoe ke lawe pū i nā mea kōkua vitamini A, akā e ʻike pono e hana pū me kāu kauka e ʻike i kahi hopena palekana. Hiki i ka nui o ka wikamina A ke alakaʻi i kahi kūlana koʻikoʻi i kapa ʻia ʻo hypervitaminosis A.

Nā mea e hōʻemi ana i ka lawe hao

Kalepona mai nā mea hoʻohui a me nā kumuwaiwai hiki ke hana paʻakikī i kou kino e omo i ka hao. Eia nō naʻe, he mea nui ʻaʻole pono ʻoe e hoʻopau loa i ka calcium no ka mea he mea pono nui ia. Hōʻalo wale i nā mea hoʻopiha calcium a hoʻāʻo e ʻaʻole e ʻai i nā meaʻai momona momona ma mua pono a ma hope paha o ka lawe ʻana i kahi mea hao.

ʻO nā meaʻai kiʻekiʻe i ka calcium e komo pū:

• waiū waiū
• ʻūhā
• na anoano
• fiku

Hiki i ka Phytic acid ke hoʻēmi i ka lawe o ka hao i kou kino, keu hoʻi inā ʻaʻole ʻoe e ʻai i kaʻiʻo. Eia nō naʻe, pili wale i ka lawe hao ʻana i ka manawa o hoʻokahi pāʻina, ʻaʻole i ka lā holoʻokoʻa. Inā ʻaʻole ʻoe e ʻai i ka ʻiʻo, e hoʻāʻo e hōʻalo i ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka acidic acid me nā meaʻai momona.

ʻO nā meaʻai kiʻekiʻe i loko o ka waikawa phytic nā:

• walnuts
• Nā hua nut Brazil
• na anoano sesame

E hoʻomanaʻo, e like me ka calcium, ʻo ka waikawa phtic kahi mea waiwai nui e pono ʻole e hemo loa ʻia mai kāu papaʻai.

Ka wā e ʻike ai i ke kauka

ʻAʻole hiki ke hoʻopaʻa ʻia kekahi mau hihia o hemoglobin haʻahaʻa ma o kaʻai wale nō a me nā mea hoʻohui. Kāhea aku i kāu kauka inā loaʻa iā ʻoe kekahi o nā ʻōuli ma hope ke hoʻāʻo nei e hāpai i kāu pae hemoglobin:

• ʻili mae a me nā gum
• nāwaliwali a nāwaliwali nā mākala
• kahi kuʻi puʻuwai wikiwiki a i ʻole kaulike
• ʻeha poʻo poʻo pinepine
• ʻeha a pinepine ʻole paha

Ke laina lalo

Nui nā mea hiki iā ʻoe ke hana e hoʻāla i kāu helu hemoglobin ma o nā loli a me nā mea hoʻopili. E mālama pono i ka launa ʻana me kāu kauka ʻoiai ʻoe e hoʻāʻo e hāpai i kāu helu hemoglobin.

Pono ʻoe i kahi lapaʻau hou aʻe, e like me ka hoʻolilo hao, keu hoʻi inā hāpai ʻoe a i ʻole ke olakino olakino olakino.

Aia i ke kumu kumu a me nā loli āu e hana ai, hiki iā ia ke lawe ma nā wahi āpau mai kahi mau pule a i kahi kokoke i hoʻokahi makahiki e hāpai i kāu helu hemoglobin.