21 Mea ʻai mea ʻai i hoʻoili ʻia me ka hao

Anter

• 1-3: Legume
• 1. Tofu, Tempeh, Natto a me Soybeans
• 2. Nā Lētē
• 3. Nā pīni ʻē aʻe a me nā pī
• 4-5: Nā Nati a me nā Lā
• 4. ʻO kaʻuala, Sesame, Hemp a me nā Flaxseeds
• 5. Na Mele, nā Nati Pine a me nā nati e aʻe
• 6-10: Nā mea kanu
• 6. Nā lau ʻōmaʻomaʻo
• 7. Pākaʻi Tomato
• 8. ʻUala
• 9. ʻOhana
• 10. Puʻuwai Pālima
• 11–13 Hua
• 11. Wai Prune
• 12. Olive
• 13. Mākala
• 14–17: Nā hua palaoa holoʻokoʻa
• 14. ʻO Amaranth
• 15. Kākau ʻia
• 16. Oats
• 17. Quinoa
• 18–21: Kekahi
• 18. Waiu niu
• 19. kokoleka pouli
• 20. ʻstrleʻele ʻeleʻele
• 21. Malohia Oe
• Pehea e hoʻonui ai i ka hao hao mai nā mea kanu o nā mea kanu
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

He mea pono nui ka hao i mea nui i nā hana o ke kino (1).

ʻO kahi papaʻai nele i ka hao e hiki ke hopena i nā pae ikehu haʻahaʻa, ka liʻiliʻi o ka hanu, nā poʻo poʻo, ka huhū, ka luhi a me ka anemia.

Hiki ke loaʻa ka hao ma nā ʻano ʻelua i nā meaʻai - heme a me nā non-heme. Loaʻa wale ka hao Heme i nā huahana holoholona, ​​akā ʻo ka hao non-heme wale nō i nā mea kanu ().

Hoʻokumu ʻia ka ʻai i kēlā me kēia lā (RDI) ma ka awelika o 18 mg i kēlā me kēia lā. Eia nō naʻe, ʻokoʻa nā koi o kēlā me kēia kanaka e pili ana i ke kāne a me ke ola o ke kanaka.

ʻO kahi laʻana, koi pinepine nā kāne a me nā wahine ma hope o ka menopausal ma kahi o 8 mg o ka hao i kēlā me kēia lā. Hoʻonui kēia nui i 18 mg i kēlā me kēia lā no nā wahine menstruating a i 27 mg i kēlā me kēia lā no nā wahine hāpai.

A ʻoiai ʻo ka hao non-heme e hoʻoliʻiliʻi maʻalahi ʻia e ko mākou mau kino ma mua o ka hao heme, ʻo ka RDI no nā mea ʻai a me nā vegan he 1.8 mau manawa ke kiʻekiʻe ma mua o ka poʻe ʻai.

Eia ka papa inoa o 21 mea kanu mea kanu i kiʻekiʻe i ka hao.

1-3: Legume

ʻO nā legume, me nā pīni, ka pī a me ka lihi, nā kumu hao nui.

Aia ma lalo nā ʻano me nā hao nui, mai kahi kiʻekiʻe a kahi haʻahaʻa.

1. Tofu, Tempeh, Natto a me Soybeans

Hoʻopiha ʻia nā soya a me nā meaʻai mai nā soya mai me ka hao.

I ka ʻoiaʻiʻo, loaʻa nā soybeans ma kahi o 8.8 mg o ia no kēlā me kēia kīʻaha, a i ʻole 49% o ka RDI. ʻO ka ʻāpana like o ka natto, kahi huahana soya hū, hāʻawi iā 15 mg, a i ʻole 83% o ka RDI (3, 4).

Pēlā nō, he 6 auneke (168 gram) o ka tofu a me ka tempeh e hāʻawi ai iā 3.6.6 mg o ka hao, a i ʻole 20% paha o ka RDI (5, 6).

Ma waho aʻe o ka hao, loaʻa kēia mau huahana soy ma waena o 10-19 mau huna o ka protein i kēlā me kēia ʻāpana a he kumu maikaʻi hoʻi ia o ka calcium, phosphor a me ka magnesium.

2. Nā Lētē

ʻO ka Lentil kahi meaʻai i piha i ka hao, hāʻawi i 6.6 mg i kēlā me kēia kīʻaha i kuke ʻia, a i ʻole 37% o ka RDI (7).

Loaʻa i ka Lentil kahi nui o nā protein, carbs complex, fiber, folate a me manganese pū kekahi. Hoʻokahi kīʻaha o nā līlī kuke i loaʻa i ka 18 gram o ka protein a uhi ʻia ma kahi o 50% o kāu ʻōlelo i loaʻa i kēlā me kēia lā.

3. Nā pīni ʻē aʻe a me nā pī

Loaʻa i nā ʻano piʻa ʻē aʻe nā nui o ka hao.

ʻO nā pīni keʻokeʻo, ʻelima, ʻulaʻula a me nā piʻo navy e pili pono i nā soya, e hāʻawi ana iā 4.4-6.6 mg o ka hao i kēlā me kēia kīʻaha i kuke ʻia, a i ʻole 24-37% o ka RDI (8, 9, 10, 11).

Eia nō naʻe, ʻo ka pihepe a me nā peʻa maka maka ʻeleʻele ka nui o nā mea hao. Hāʻawi lākou i kahi 4.6-5.2 mg i kēlā me kēia kīʻaha i kuke ʻia, a i ʻole 26-29% o ka RDI (12, 13).

Ma waho o kā lākou ʻike hao, nā pīni a me nā pī he kumu maikaʻi loa ia o nā carbs paʻakikī, puluniu, folate, phosphorus, potassium, manganese a me nā mea kanu waiwai maikaʻi.

Hoʻohui pū kekahi mau noiʻi e ʻai mau i nā pīni a me nā pī e hoʻohaʻahaʻa i ke kahe o ke koko, ka cholesterol a me nā pae kō kō, a me ka hoʻēmi ʻana i ka momona o ka ʻōpū (,,).

Hōʻuluʻulu Manaʻo: ʻO nā pi, nā pī a me nā līlū e waiwai i ka hao. Loaʻa i loko o kēia mau legume nā huina protein, puluniu, nā wikamina, a me nā minelala a me nā mea kanu pono e hōʻemi ai i kou pilikia i nā maʻi like ʻole.

4-5: Nā Nati a me nā Lā

Hāpai nā hua a me nā hua i ʻelua kumu waiwai waiwai ʻē aʻe o ka hao.

ʻO ka poʻe e makemake e hoʻonui i kā lākou huina hao i kēlā me kēia lā pono e hoʻohui i nā ʻano aʻe i kā lākou papaʻai, no ka mea aia nā helu kiʻekiʻe loa.

4. ʻO kaʻuala, Sesame, Hemp a me nā Flaxseeds

ʻO ka paukena, sesame, hemp a me nā flaxseeds nā hua i waiwai loa i ka hao, e loaʻa ana ma kahi o 1.2-4.2 mg no ʻelua mau puna, a i ʻole 7-23% o ka RDI (18, 19, 20, 21).

ʻO nā huahana i loaʻa mai i kēia mau ʻano hua e noʻonoʻo pono pū kekahi. ʻO kahi laʻana, ʻelua punetēpu o ka tahini, kahi paʻi i hana ʻia mai nā ʻanoʻano sesame, loaʻa iā 2.6 mg o ka hao - ʻo 14% ia o ka RDI (21).

Pēlā nō, hummus i hana ʻia mai nā pīpī a me nā tahini e hāʻawi iā ʻoe ma kahi o 3 mg o ka hao i kēlā me kēia kīʻaha hapa, a i ʻole 17% o ka RDI (22).

Loaʻa nā hua i nā protein o nā mea kanu, puluniu, calcium, magnesium, zinc, selenium, antioxidants a me nā mea kanu pono ʻē aʻe ().

ʻO lākou kekahi kumu waiwai nui o ka omega-3 a me ka omega-6 fatty acid. ʻO nā hua Hemp, ke ʻano, he ʻelua mau momona i ka lakio i manaʻo ʻia he maikaʻi loa no ke olakino kanaka (24).

5. Na Mele, nā Nati Pine a me nā nati e aʻe

Loaʻa i nā hua hua nut a me nā nati i kahi hao hao ʻole heme.

ʻOi loa kēia no nā ʻalemona, nā cashews, nā hua paina a me nā hua macadamia, i loaʻa ma waena o 1-1.6 mg o ka hao i kēlā me kēia auneke, a i ʻole ma kahi o 6-9% o ka RDI.

Pēlā nō i nā hua, nā kumu hua kumu nui o ka protein, puluniu, nā momona maikaʻi, nā wikamina a me nā minelala, a me nā antioxidant a me nā mea kanu pono ().

E hoʻomanaʻo i ka blaging ʻana a i ʻole ka hoʻomoʻa ʻana i nā nati i mea e hōʻino ai i kā lākou mea momona, no laila e aloha i nā ʻano maka a me nā lālā ʻole (25).

E pili ana i nā momi nut, ʻoi aku ka maikaʻi e koho i kahi ʻano kūlohelohe 100% e hōʻalo ai i kahi mahele pono ʻole o nā aila i hoʻohui ʻia, nā kō a me ka paʻakai.

Hōʻuluʻulu Manaʻo: ʻO nā huaʻai a me nā ʻanoʻano nā kumuwaiwai maikaʻi o ka hao non-heme, a ʻo kahi pūʻulu o nā huaora, nā minelala, nā olonā, nā momona maikaʻi a me nā mea kanu pono nā mea kanu. Hoʻohui i kahi ʻāpana liʻiliʻi i kāu papa kuhikuhi i kēlā me kēia lā.

6-10: Nā mea kanu

ʻO ka Gram no ka gram, ʻoi aku ka nui o ka hao ma nā mea kanu ma mua o nā meaʻai e pili pinepine ʻia me ka hao kiʻekiʻe, e like me kaʻiʻo a me nā hua.

ʻOiai nā mea ʻai i loko o ka hao non-heme, kahi mea maʻalahi ʻole ʻia, waiwai nui lākou i ka huaora C, kahi e kōkua ai i ka hoʻomaikaʻi ʻana i ka hao (1).

ʻO nā mea kanu aʻe a me nā huahana i loaʻa mai i ka mea kanu e hāʻawi i ka hao nui no kēlā me kēia lawelawe.

6. Nā lau ʻōmaʻomaʻo

ʻO nā lau laufy, e like me ka milo, kale, swiss chard, collard a me nā beet greens i loaʻa ma waena o 2.5-6.4 mg o ka hao no kēlā me kēia kīʻaha i kuke ʻia, a i ʻole 14-36% o ka RDI.

ʻO kahi laʻana, 100 mau gram o ka milo i loaʻa he 1.1 mau manawa ka nui o ka hao ma mua o ka nui o ka ʻulaʻula a me ka 2.2 manawa i ʻoi aku ma mua o 100 mau lema o ka salemona (26, 27).

ʻO kēia kekahi manawa he 3 mau manawa i ʻoi aku ma mua o 100 mau hua o nā hua i hoʻolapalapa ʻia a me 3.6 manawa i ʻoi aku ma mua o ka nui o ka moa (28, 29).

Akā ma muli o ko lākou kaumaha māmā, hiki i kekahi ke paʻakikī i ka ʻai ʻana he 100 mau gram o nā greens maka, lau. I kēia hihia, ʻoi aku ka maikaʻi o ka hoʻopau ʻana iā lākou i kuke ʻia.

ʻO nā mea kanu hao ʻē aʻe e pili pono i kēia mahele me nā broccoli, kāpeti a me nā pua ʻo Brussels, i loaʻa ma waena o 1 a 1.8 mg i kēlā me kēia kīʻaha i kuke ʻia, a i ʻole ma kahi o 6-10% o ka RDI (30, 31, 32).

7. Pākaʻi Tomato

Ma ka 0.5 mg i kēlā me kēia kīʻaha, heʻuʻuku loa ka hao o nā ʻōmato maka. Eia naʻe, ke hoʻomaloʻo a hoʻopili ʻia paha, hāʻawi lākou i kahi nui ʻoi aku ka nui (33).

No ka laʻana, hāʻawi ka hapalua kīʻaha (118 ml) o ka paʻi kōmato i ka 3.9 mg o ka hao, a i ʻole 22% o ka RDI, ʻoiai he 1 ʻāpana (237 ml) o ka mea kō kōkoʻi e hāʻawi iā 1.9 mg, a i ʻole 11% o ka RDI (34, 35 ).

ʻO nā ʻōmato i hoʻomaloʻo ʻia i ka lā kahi kumu waiwai waiwai ʻē aʻe, hāʻawi iā ʻoe me 1.3-2.5 mg i kēlā me kēia hapalua kīʻaha, a i ʻole 14% o ka RDI (36, 37).

ʻO ke kōmato kekahi kumu waiwai nui o ka wikamina C, kahi e kōkua ai e hoʻonui i ka lawe hao. Eia kekahi, he kumu waiwai nui lākou o ka lycopene, kahi antioksant i hoʻopili ʻia i kahi hoʻemi hoʻoliʻiliʻi o ka sunburn (,).

8. ʻUala

Aia i kaʻuala ka nui o ka hao, ka hapa nui i loko o kā lākou ʻili.

ʻO kahi kikoʻī, hoʻokahi ʻuala nui, unpeeled (10.5 auneke a i ʻole 295 mau huna) hāʻawi i 3.2 mg o ka hao, ʻo ia hoʻi 18% o ka RDI. ʻOi aku ka liʻiliʻi o kaʻuala - ma kahi o 2.1 mg no ka nui like, a i ʻole 12% o ka RDI (40, 41).

ʻO kaʻuala kahi kumu nui o ka fiber. Hoʻohui ʻia, hiki i kahi ʻāpana ke uhi i 46% o kāu mau lā vitamona C, B6 a me nā koina potassium.

9. ʻOhana

ʻO kekahi mau ʻano ʻalalā e waiwai nui i ka hao.

ʻO kahi laʻana, loaʻa i hoʻokahi kīʻaha kuke o nā mushroom keʻokeʻo ma kahi o 2.7 mg, a i ʻole 15% o ka RDI (42).

Hāʻawi paha nā ʻōmaka ʻoyster i ʻelua a ʻoi paha ka nui o ka hao, ʻoiai he mau mea liʻiliʻi nā portobello a me nā shiitake (43, 44, 45).

10. Puʻuwai Pālima

ʻO nā puʻuwai Palm kahi mea kanu tropical i waiwai i ka fiber, potassium, manganese, vitamin C a me folate.

ʻO kahi mea liʻiliʻi i ʻike ʻia e pili ana i nā puʻuwai ka mea i loko o lākou ka nui o ka hao - kahi 4.6 mg kupaianaha no ke kīʻaha, a i ʻole 26% o ka RDI (46).

Hiki ke hoʻohui ʻia kēia mea kanu laulā i loko o nā mea i hoʻolei ʻia, kiola ʻia i ka pā, hoʻokomo ʻia i loko o kahi mea ala, hoʻohui ʻia i nā salakeke a hoʻomoʻa ʻia me kāu mau punahele punahele.

Hōʻuluʻulu Manaʻo:

Loaʻa i nā mea kanu nā mea nui o ka hao. ʻO kā lākou lakio nui-a-kaupaona nui e wehewehe nei no ke aha e ʻai ai iā lākou i kuke ʻia e maʻalahi ai ke hoʻokō i kāu koi o kēlā me kēia lā.

11–13 Hua

ʻAʻole maʻamau ka hua i ka hui meaʻai a nā kānaka e huli ai i ka wā e makemake ana e hoʻonui i ka mea hao o kā lākou papaʻai.

Eia nō naʻe, pīhoihoi ke kiʻekiʻe o kekahi mau hua i ka hao.

Eia nā kumu waiwai ʻoi loa o kēia hao.

11. Wai Prune

Hoʻomaopopo ʻia nā prun no kā lākou hopena laxative akahai, kahi e kōkua ai e hōʻoluʻolu i ka paʻa paʻa (47).

Eia nō naʻe, he kumu hao maikaʻi lākou.

ʻO ka wai Prune, ke hāʻawi aku, ma kahi o 3 mg o ka hao i kēlā me kēia kīʻaha (237 ml). Ma kahi o 17% o ka RDI a ʻoi aku ka nui o ka hao ma mua o ka nui o nā prun (48, 49).

ʻO ka wai Prune ka mea waiwai i ka fiber, potassium, vitamina C, vitamini B6 a me ka manganese pū kekahi.

12. Olive

ʻO nā ʻoliva he ʻenehana nō kekahi, a hoʻokahi me ka hao maikaʻi ma kēlā.

Loaʻa iā lākou ma kahi o 3.3 mg o ka hao ma 3.5 auneke (100 gram), a i ʻole 18% o ka RDI. Eia kekahi, ʻo nā ʻoliva hou kekahi kumu waiwai nui o ka fiber, nā momona maikaʻi a me nā wikamina hiki ke hoʻoheheʻe ʻia me ka momona A a me E (50).

Aia i loko o nā ʻoliva he mau ʻano mea kanu pono like ʻole i manaʻo ʻia e hāʻawi i nā pono olakino, e like me ka haʻahaʻa o ka maʻi puʻuwai (, 52,).

13. Mākala

ʻO nā hua mulberry kahi ʻano hua me ka waiwai nui o ka meaʻai.

ʻAʻole wale lākou e hāʻawi a puni 2.6 mg o ka hao i kēlā me kēia kīʻaha - 14% o ka RDI - akā ʻo kēia nui o nā mulberry e hui pū me 85% o ka RDI no ka lāʻau C (54).

ʻO Mulberry kahi kumu waiwai nui o nā antioxidants pū kekahi, i hāʻawi ʻia i ka pale ʻana i nā maʻi puʻuwai, ka maʻi kō a me kekahi ʻano o ka maʻi ʻaʻai (,,).

Hōʻuluʻulu Manaʻo:

ʻO ka wai Prune, ʻoliva a me nā mulberry nā ʻano hua he ʻekolu me ka paʻa hao kiʻekiʻe loa ma kēlā me kēia ʻāpana. Aia i loko o kēia mau hua nā antioxidants a me nā ʻano huaola like ʻole e pono ai ke olakino.

14–17: Nā hua palaoa holoʻokoʻa

Loulou ka noiʻi i nā hua āpau i nā ʻano pono like ʻole o ke olakino.

Hoʻopili kēia mau pōmaikaʻi i ka hoʻonui ʻia o ka lōʻihi a me ka hoʻemi ʻia o ka momona o ka momona, ʻano 2 diabetes a me nā maʻi puʻuwai (,).

Eia nō naʻe, ʻaʻole like ka pono o nā kīʻaha āpau. ʻO kahi laʻana, hoʻopau ka hana ʻana i ka palaoa i nā ʻāpana o ka palaoa i loaʻa ka fiber, antioxidants, nā wikamina a me nā minelala, me ka hao.

No kēia kumu, ʻoi aku ka nui o nā mea hao ma mua o nā hua i hana ʻia. Eia nā ʻano ʻehā o nā hua palaoa piha i piha ka hao ma kēlā me kēia ʻāpana.

14. ʻO Amaranth

ʻO Amaranth kahi palaoa kahiko ʻole ka gluten e ulu ʻole mai nā mauʻu e like me nā hua ʻē aʻe. No kēia kumu, manaʻo ʻia ʻenehana he "pseudocereal."

Loaʻa iā Amaranth ma kahi o 5.2 mg o ka hao i kēlā me kēia kīʻaha i kuke ʻia, a i ʻole 29% o ka RDI (60).

ʻO ka mea e ʻoliʻoli ai, ʻo ka amaranth kekahi o nā kumuwaiwai piha o nā protein proteins a loaʻa pū kekahi i nā helu maikaʻi o nā carb complex, fiber, manganese, phosphorus a me magnesium.

15. Kākau ʻia

ʻO Spelled kekahi hua ʻai kahiko waiwai o ka hao.

Loaʻa iā ia ma kahi o 3.2 mg o ka hao i kēlā me kēia kīʻaha i kuke ʻia, a i ʻole 18% o ka RDI. Eia nō naʻe, hāʻawi nā pela pela i ka 5-6 gram o ka protein i kēlā me kēia ʻāpana, kahi 1.5 mau manawa i ʻoi aku ka nui o nā protein ma mua o nā hua o kēia mau lā, e like me ka palaoa (61).

Loaʻa i ka pela Spelled i nā ʻano huaola like ʻole, e laʻa me nā carb complex, puluniu, magnesium, zinc, selenium a me nā huaora B. ʻOi aku ka kiʻekiʻe o kāna ʻikepili mineral ma mua o nā hua maʻamau (62).

16. Oats

He ala ʻono a maʻalahi hoʻi ka Oats e hoʻohui i ka hao i kāu papaʻai.

Aia i loko o ke kīʻaha o ka oats i kuke ʻia ma kahi o 3.4 mg o ka hao - 19% o ka RDI - a me nā nui o nā protein mea kanu, puluniu, magnesium, zinc a me folate (63).

ʻO ka mea ʻē aʻe, loaʻa i ka oats kahi fiber soluble i kapa ʻia beta-glucan, i hiki ke kōkua i ka hāpai ʻana i ke olakino ʻōpū, hoʻonui i nā manaʻo o ka piha a hoʻoliʻiliʻi i ke kiʻekiʻe o ke kō a me ke kō (,,).

17. Quinoa

E like me ka amaranth, ʻo ka quinoa kahi pseudocereal gluten-waiwai i piha i ka protein, fiber, carbs complex, vitamina a me nā minelala.

Hāʻawi ia ma kahi o 2.8 mg o ka hao i kēlā me kēia kīʻaha i kuke ʻia, a i ʻole 16% o ka RDI. Hoʻohui, loulou i ka noiʻi i ka ʻikepili antioksant momona o ka quinoa i kahi haʻahaʻa haʻahaʻa o nā kūlana olakino, e like me ke kiʻekiʻe o ke koko a me ka maʻi diabetes 2 ().

Hōʻuluʻulu Manaʻo: ʻO nā hua a pau ka nui o ka hao ma mua o nā hua i hoʻomaʻemaʻe ʻia. ʻO nā ʻano i helu ʻia ma luna he waiwai nui i ka hao akā loaʻa pū kekahi mau meaola ʻē aʻe a me nā mea kanu i kūpono i ke olakino.

18–21: Kekahi

ʻAʻole kūpono kekahi mau meaʻai i kekahi o nā pūʻulu meaʻai ma luna, akā loaʻa nā hao he nui.

Ke hoʻohui nei iā lākou i kāu papaʻai hiki ke kōkua iā ʻoe e hālāwai me kāu i koi ʻia i kēlā me kēia lā hao hao.

18. Waiu niu

Hiki i ka wai niu ke lilo i mea ʻono ʻono i ka waiū o ka bipi.

ʻOiai kiʻekiʻe loa i ka momona, kahi kumu maikaʻi ia o nā wikamina a me nā minelala, e like me ka magnesium, keleawe a me ka manganese (69).

Aia i loko o ka niu niu kahi nui o ka hao - ʻoi aku ka kikoʻī, ma kahi o 3.8 mg i ka hapalua kīʻaha (118 ml), a i ʻole ma kahi o 21% o ka RDI.

19. kokoleka pouli

Aia i loko o ka kokoleka pouli nā mea momona ʻoi aku ka nui ma mua o kāna kāne kokoleka waiū.

ʻAʻole wale ia e hāʻawi iā 3.3 mg o ka hao ma ka auneke (28 gram), e hui ana ma kahi o 18% o ka RDI, akā loaʻa pū ka nui o ka fiber, magnesium, keleawe a me ka manganese (70).

Hoʻohui ʻia, ʻo ke kokoleka pouli kahi kumu ikaika o nā antioxidant, kahi hui o nā mea kanu mea pono e kōkua pale aku i nā maʻi like ʻole ().

20. ʻstrleʻele ʻeleʻele

ʻO kahi mea momona i ʻōlelo pinepine ʻia e ʻoi aku ke olakino ma mua o ke kō kō.

I ka ʻōlelo o ka hao, loaʻa ma kahi o 1.8 mg ka hao i ʻelua mau punetēpō, a i ʻole ma kahi o 10% o ka RDI (72).

Kōkua kēia ʻāpana i ka uhi ma waena o 10-30% o kāu mau lā i lawe ʻia i ke keleawe, selenium, potassium, wikamina B6, magnesium a me manganese.

Eia nō naʻe, ʻoi aku ka nui o ka momona o ka momona, ʻoi aku ka kiʻekiʻe o nā kōlepala blackstap i ke kō a pono e hoʻopau ʻia me ka haʻahaʻa.

21. Malohia Oe

ʻO thyme maloʻo kekahi o nā mea kanu culinary i makemake nui ʻia.

Manaʻo ka poʻe he hale hoʻoikaika kino ia, a ua hoʻopili ka noiʻi iā ia i nā pono olakino mai ke kaua ʻana i nā maʻi bacteria a me ka bronchitis e hoʻomaikaʻi ai i kou ʻano (,,).

ʻO Thyme kekahi o nā mea kanu me ka mea hao kiʻekiʻe loa, hāʻawi iā 1.2 mg i kēlā me kēia teaspoon maloʻo, a i ʻole 7% o ka RDI (76).

ʻO ka pīpī iki ʻana i kēlā me kēia pāʻina kahi papahana maikaʻi no ka poʻe e makemake e hoʻonui i kā lākou hao.

Hōʻuluʻulu Manaʻo: ʻO ka niu niu, kokolekaʻeleʻele, ʻeleʻele blackstrap a me kou mau maloʻo i ʻike liʻiliʻi ʻole ʻia, akā me ke kumu ʻole he waiwai.

Pehea e hoʻonui ai i ka hao hao mai nā mea kanu o nā mea kanu

ʻO ka hao heme i loaʻa i kaʻiʻo a me nā huahana holoholona he maʻalahi maʻalahi ka lawe ʻia e ke kino o ke kanaka ma mua o ka hao non-heme i loaʻa i nā mea kanu.

No kēia kumu, ʻo ka mea i koi ʻia i kēlā me kēia lā o ka hao he 1.8 mau manawa ke kiʻekiʻe aʻe no nā mea ʻai a me nā mea ʻona ma mua o ka poʻe e ʻai i ka ʻiʻo (1).

Loaʻa kēia i kahi o 14 mg i kēlā me kēia lā no nā kāne a me nā wahine post-menopausal, 32 mg i kēlā me kēia lā no nā wahine menstruating a me 49 mg i kēlā me kēia lā no nā wahine hāpai (1).

Eia nō naʻe, aia nā ʻōkuhi like ʻole i hiki ke hoʻohana ʻia e hoʻonui i ka hiki i ke kino ke ʻono i ka hao non-heme. Eia nā ʻano hana noiʻi maikaʻi loa:

• E ʻai i nā meaʻai momona a ka wikamina C: ʻO ka ʻai ʻana i ka meaʻai C-waiwai waiwai pū me nā meaʻai i waiwai i ka hao non-heme hiki ke hoʻonui i ka lawe ʻana o ka hao e 300% (1).
• Hōʻalo i ka kope a me ka tī me nā meaʻai: Hiki i ka inu ʻana i ke kope a me ke kī me nā meaʻai ke hōʻemi i ka lawe hao ʻana e 50-90% ().
• E hoʻopulu, e ulu aʻe a hoʻoheheʻe. Hiki ke hoʻomaʻemaʻe, kupu a hoʻoheheʻe i nā hua a me nā legume ke hoʻomaikaʻi i ka lawe ʻana i ka hao ma ka hoʻohaʻahaʻa ʻana i ka nui o nā phytates kūlohelohe i kēia mau meaʻai ().
• E hoʻohana i ka hao hao: ʻO nā meaʻai i hoʻomākaukau ʻia i loko o ka ipu hao hoʻolei e hāʻawi i ʻelua a ʻekolu mau manawa ʻoi aku o ka hao e like me nā mea i hoʻomākaukau ʻia i nā mea kuke ʻole hao ().
• E hoʻopau i nā meaʻai momona-lysine: ʻO ka ʻai ʻana i nā meaʻai mea kanu e like me nā legume a me ka quinoa i waiwai i ka amino acid lysine pū me kāu mau mea ʻai hao e hoʻonui ai i ka hao ().

Hōʻuluʻulu Manaʻo:

ʻO ke ʻano o ka hao i loaʻa i nā meaʻai mea kanu (non-heme) ka liʻiliʻi o ke komo ʻana o ke kino. Hiki ke hoʻohana ʻia nā kiʻina i hōʻike ʻia ma aneʻi e hoʻonui i kona omo.

Ka Laina Lalo

ʻO ka mea hao ka mea pono no ke kino o ke kanaka.

Hiki ke loaʻa kēia mineral i ke ʻano o nā meaʻai like ʻole, e like me nā meaʻai mea kanu.

Ma waho o kahi kumu hao maikaʻi, nā meaʻai mea kanu i helu ʻia i loko o kēia ʻatikala pū kekahi me nā ʻano huaola ʻē aʻe a me nā mea kanu pono o nā mea kanu.

No laila, ʻo ka hoʻokomo ʻana iā lākou i kāu papaʻai ʻaʻole ia e kōkua wale iā ʻoe e hoʻokō i kāu mau koi hao, akā e pōmaikaʻi paha ia i kou olakino holoʻokoʻa.