Hana nā hemahema Nutrient i ka makemake?

Anter

• Loulou i hāpai ʻia ma waena o nā hemahema momona a me nā kuko
• Nā Nutrient Deficiencies e Hoʻokumu ai i ka ʻiʻina
• Pika
• Ka Hopena Sodium
• No ke aha e pili ʻole ai nā hemahema i nā kuko
• ʻO ke kuko ke ʻano kikoʻī
• Loulou Loulou ma waena o nā makemake a me nā pono pono
• Hana ʻino a kikoʻī a me ka momona
• Nā Kumu ʻē aʻe ʻē aʻe no kāu kuko
• Pehea e hōʻemi ai i nā kuko
• Ka Laina Lalo

Hoʻomaopopo ʻia nā kuko e like me nā makemake nui, wikiwiki a i ʻole ʻānō ʻole a i ʻole ʻiʻini.

ʻAʻole wale lākou maʻamau loa, akā hoʻopaʻapaʻa pū kekahi lākou i kekahi o nā manaʻo nui loa hiki iā ʻoe ke ʻike ke pili i ka meaʻai.

Manaʻo kekahi he kumu ka makemake i nā hemahema o ka momona a nānā iā lākou ma ke ʻano o ke kino e hoʻoponopono ai iā lākou.

Eia naʻe ka poʻe ʻē aʻe e koi nei, ʻaʻole like me ka wī, makemake nui ka makemake i ka mea a kou lolo e makemake ai, ma mua o ka mea e pono ai i kou kino.

Nānā kēia ʻatikala inā paha nā hemahema o nā mea kikoʻī e hoʻonāukiuki ai i ka meaʻai.

Loulou i hāpai ʻia ma waena o nā hemahema momona a me nā kuko

Ke ulu nei ka heluna nui o ka poʻe i ka makemake i ka meaʻai ka ala subconscious o ke kino e hoʻopiha ai i kahi pono nutritional.

Manaʻo lākou inā nele ke kino i kahi nutrient kikoʻī, makemake maoli ia i nā meaʻai e waiwai i kēlā mea momona.

ʻO kahi laʻana, hoʻopiʻi pinepine ʻia ka ʻono kokoleka ma nā pae magnesium haʻahaʻa, akā ʻike pinepine ʻia ka ʻiʻina i ka ʻiʻo a me ka tī ma ke ʻano he haʻahaʻa o ka pae hao a me ka calcium.

Manaʻo ʻia ka hoʻokō ʻana i kāu ʻiʻini e kōkua i kou kino e hoʻokō i kāna mau pono momona a hoʻoponopono i ka hemahema o ka momona.

Manaʻo kekahi poʻe ʻo ka ʻiʻini ke ala o kou kino e hoʻonui ai i ka lawe ʻana o kekahi mau mea momona e hemahema paha mai kāu papaʻai.

Nā Nutrient Deficiencies e Hoʻokumu ai i ka ʻiʻina

I kekahi mau hihia, hōʻike paha ka ʻiʻini i ka lawa ʻole o ka lawe ʻana i kekahi mau huaora.

Pika

ʻO kahi laʻana kikoʻī ʻo pica, kahi ʻano e makemake ai ke kanaka i nā mea pono ʻole e ola ai, e like me ka hau, ka lepo, ka lepo, ka holoi lole a i ʻole ka palaoa, a me nā mea ʻē aʻe.

ʻO Pica ka mea maʻamau i nā wahine hāpai a me nā keiki, a ʻaʻole ʻike ʻia kāna kumu kikoʻī. Eia nō naʻe, manaʻo ʻia nā hemahema o ka nutrient e hoʻokau i kahi kuleana (,).

Nānā nā noiʻi i kēlā me kēia kanaka me nā ʻōuli o ka pica i ka manawa haʻahaʻa o ka hao, zinc a i ʻole ka pae calcium. ʻO ka mea hou aku, ʻo ka hoʻopiha ʻana me nā mea pono ʻole e like me ka mea e hōʻoki i ka hana pica i kekahi mau hanana (,,,).

Ua ʻōlelo ʻia, hōʻike pū kekahi nā noiʻi i nā hihia o ka pica i pili ʻole i nā hemahema o nā meaola, a me nā mea ʻē aʻe kahi i hoʻopau ʻole ai ka supplementation i ka hana pica. No laila, ʻaʻole hiki i nā kānaka noiʻi ke ʻōlelo definitively deficiencies deficiencies i nā kuko e pili ana i ka pica ().

Ka Hopena Sodium

He kūlana koʻikoʻi ʻo Sodium i ka mālama ʻana i ke koena o ke kino a pono no ke ola.

No kēia kumu, manaʻo nui ʻia ka ʻiʻina no ka sodium kiʻekiʻe, nā meaʻai paʻakai e manaʻo ʻia e koi ana ke kino i ka nui o ka sodium.

ʻO ka ʻoiaʻiʻo, hōʻike mau ka poʻe nele i ka sodium i ka ʻiʻini nui i nā meaʻai paʻakai.

Pēlā nō, nā poʻe nona ka pae sodium i hoʻohaʻahaʻa kumu ʻia, ma o nā diuretics (nā pila wai) a i ʻole nā ​​haʻuki, hōʻike pū kekahi i ka hoʻonui ʻana o ka makemake no nā meaʻai paʻakai a me nā mea inu (,,).

No laila, i kekahi mau hihia, hiki i nā kuko paʻakai ke kumu ʻia e nā hemahema sodium a i ʻole nā ​​pae sodium kiʻekiʻe.

Eia nō naʻe, he mea nui e hoʻomanaʻo i nā hemahema o ka sodium ke ʻano laha ʻole. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o nā ʻai sodium ma mua o ka lawa ʻole o nā ʻai, keu hoʻi i nā ʻāpana i kūkulu ʻia o ka honua.

No laila makemake wale i ka ʻai paʻakai ʻaʻole paha ia he kumu ua hemahema ʻoe i ka sodium.

Aia kekahi hōʻike e hiki i ka ʻai mau ʻana i nā meaʻai sodium kiʻekiʻe ke alakaʻi iā ʻoe e hoʻomohala i kahi makemake no nā meaʻai paʻakai. Hiki i kēia ke hana i ka ʻono o ka paʻakai i nā hihia kahi e pono ʻole ai ka lawe ʻana i ka sodium keu a hoʻopōʻino hoʻi i kou olakino (,).

ʻO ke kuko no nā meaʻai paʻakai a me nā mea pono ʻole e like me ka hau a me ka pālolo ke kumu ʻia e nā hemahema o ka momona. Eia nō naʻe, ʻaʻole kēia ka hihia i nā manawa āpau, a pono hou ʻia kahi noiʻi hou ma mua o ka hiki ke hoʻoholo ikaika.

No ke aha e pili ʻole ai nā hemahema i nā kuko

Ua pili pili ʻekemu ʻole i nā hemahema o ka momona no kekahi manawa.

Eia nō naʻe, i ka nānā ʻana i nā hōʻike, hiki ke hoʻoholo ʻia i kekahi mau paio e kūʻē i kēia kumumanaʻo "deficit nutrient". ʻO nā paio aʻe ka mea ʻoi loa.

ʻO ke kuko ke ʻano kikoʻī

Wahi a ka noiʻi, hoʻohuli hapa ʻia ka ʻiʻini o ke kanaka a me kā lākou pinepine pinepine e ka wahine.

ʻO kahi laʻana, ʻike ʻia nā wahine a ʻelua paha mau manawa e ʻike i ka ʻiʻina o ka meaʻai ma ke ʻano he kāne (,,).

Makemake paha nā wahine i nā meaʻai momona, e like me ke kokoleka, akā makemake nui nā kāne i nā meaʻai momona (,,).

ʻO ka poʻe e manaʻoʻiʻo i nā hemahema o ka momona e noi pinepine i ka makemake ʻana o kokoleka ma muli o ka lawa ʻole o ka magnesium, ʻoiai nā mea ʻono e hoʻopili pinepine ʻia i ka lawa ʻole o ka sodium a protein paha.

Eia nō naʻe, aia kahi hōʻike liʻiliʻi e kākoʻo ai i nā ʻokoʻa kāne kāne i ka makaʻu o ka hemahema no kekahi o kēia mau meaola.

Hōʻike kekahi o nā noiʻi e hālāwai nā kāne me 66-84% o kā lākou papa kuhikuhi o kēlā me kēia lā (RDI) no ka makanekiuma, ʻoiai e hui ana nā wahine ma kahi o 63-80% o kā lākou RDI ().

Eia kekahi, aia nā hōʻike liʻiliʻi e kākoʻo ai i ka nui o ka hemahema o nā kāne i ka sodium a i ʻole ka protein ma mua o ka wahine. ʻO ka ʻoiaʻiʻo, ʻo nā hemahema i kekahi o kēia mau meaola he kākaʻikahi loa i nā wahi hoʻomohala o ka honua.

Loulou Loulou ma waena o nā makemake a me nā pono pono

ʻO ke kuhi ma hope o ke kumumanaʻo "deficit nutrient" ʻo ka poʻe me nā haʻahaʻa haʻahaʻa o kekahi mau mea momona e makemake nui i nā meaʻai i loaʻa i kēlā mau meaʻai ().

Eia nō naʻe, aia kekahi mau hōʻike ʻaʻole pēlā ka hihia.

ʻO kahi laʻana he hāpai keiki, i ka manawa e hiki ai i ka ulu ʻana o ka pēpē ke pāpālua i nā koi o kekahi mau huaora.

ʻO ke kuhiakau "deficit nutrient" e wānana e makemake nui nā wahine hāpai i nā meaʻai momona, keu hoʻi i nā wā hope o ka ulu ʻana o ka pēpē ke kiʻekiʻe loa ka pono o ka momona.

Eia naʻe, hōʻike nā noiʻi e makemake nui nā wahine i ka kiʻekiʻe-carb, nā momona momona a me nā meaʻai wikiwiki i ka wā hāpai, ma mua o nā mea momona waiwai ().

ʻO ka mea hou aʻe, kū aʻe ka ʻiʻina o ka meaʻai i ka hapa mua o ka hāpai ʻana, a ʻaʻole ia he kumu no ka hoʻonui ʻia ʻana o ka pono calistic ().

Hāʻawi nā haʻawina hoʻoliʻiliʻi kaumaha i nā hoʻopaʻapaʻa hou e kūʻē i ka manaʻo "deficit nutrient".

I loko o hoʻokahi hoʻopaʻa haʻawina hoʻowahāwahā, nā mea komo ma hope o ka papaʻai low-carb no nā makahiki ʻelua i hōʻike i ka ʻiʻina haʻahaʻa no nā meaʻai momona momona ma mua o ka poʻe e ukali nei i ka papaʻai momona momona.

Pēlā nō, hoʻokomo nā mea komo i nā papaʻai momona momona i ka manawa like i hōʻike ʻia he ʻiʻini ka makemake ʻana i nā mea momona momona ().

I loko o kahi noi ʻē aʻe, ua hoʻoliʻiliʻi nā papaʻaina wai momona liʻiliʻi loa i ke alapine o ka ʻiʻina holoʻokoʻa ().

Inā loaʻa maoli ke kuko i ka lawe haʻahaʻa ʻana o kekahi mau meaola, e manaʻo ʻia ka hopena ʻē aʻe.

Hana ʻino a kikoʻī a me ka momona

ʻO ke kuko he kikoʻī loa ia a ʻaʻole māʻona pinepine i ka ʻai ʻana i kekahi mea ʻē aʻe ma mua o ka meaʻai i makemake ʻia.

Eia nō naʻe, makemake ka hapanui o ka poʻe i ka kiʻekiʻe-carb, nā mea momona momona, ma mua o nā meaʻai piha piha (20).

ʻO ka hopena, ʻaʻole nā ​​mea ʻai i makemake ʻia ke kumu maikaʻi loa o ka mea momona i pili pinepine ʻia me ka ʻiʻini.

ʻO kahi laʻana, ʻike pinepine ʻia ka ʻono tī e like me ke ala o ke kino e uku ai no ka lawa ʻole o ka helu calcium.

Eia nō naʻe, ʻoi aku ka maikaʻi o ka makemake ʻana i nā meaʻai e like me ka tofu e hoʻoponopono ai i ka hemahema o ka calcium, ʻoiai hāʻawi ʻia i ʻelua mau manawa o ka calcium i kēlā me kēia 1-auneke (28-gram) ʻāpana (21).

Eia kekahi, hiki ke hoʻopaʻapaʻa e pōmaikaʻi ka poʻe me nā hemahema o ka momona mai ka ʻiʻini ʻana i nā ʻano meaʻai like ʻole i loaʻa i ka meaʻai e pono ai, ma mua o kahi kumu hoʻokahi.

ʻO kahi laʻana, e ʻoi aku ka maikaʻi no ka poʻe hemahema i ka magnesium e ʻiʻini pū kekahi i nā nati-momona a me nā pī, ma mua o ke kokoleka wale nō (22, 23, 24).

Hāʻawi nā paio i luna i ka ʻike ʻepekema e pili ana i ka hemahema o ka momona ʻaʻole ke kumu nui o ka ʻiʻini.

Nā Kumu ʻē aʻe ʻē aʻe no kāu kuko

Hoʻokumu ʻia paha ke kuko e nā mea ʻē aʻe ma mua o nā hemahema o ka momona.

Hiki iā lākou ke wehewehe ʻia e ke ʻano o ke kino, psychological a me nā kumu kaiaulu:

• Nā manaʻo i kāohi ʻia: ʻO ka nānā ʻana i kekahi mau meaʻai e like me ka "pāpā ʻia" a i ʻole ke hoʻāʻo nei e kāohi i kou makemake e ʻai ia mea e hoʻoikaika pinepine ai iā lākou (, 26).
• Nā hui pili: I kekahi mau hihia, hoʻopili ka lolo i ka ʻai ʻana i kahi meaʻai me kahi pōʻaiapili, e like me ka ʻai ʻana i ka popcorn i ka wā o kahi kiʻi ʻoniʻoni. Hiki i kēia ke hana i ka ʻiʻini i kēlā meaʻai kikoʻī i ka manawa aʻe e ʻike ʻia ke ʻano like (26,).
• Kūlana kikoʻī: Hoʻokumu ʻia paha ka ʻiʻina meaʻai e nā ʻano kikoʻī. ʻO kahi laʻana he "meaʻai hōʻoluʻolu," i makemake nui ʻia i ka wā e makemake ana e hele i kahi ʻano maikaʻi ʻole ().
• Nā pae kiʻekiʻe kiʻekiʻe: Hōʻike pinepine nā poʻe koʻikoʻi i ka ʻike ʻana i nā makemake i ʻoi aku ma mua o nā poʻe koʻikoʻi ʻole ().
• ʻAʻole lawa ka hiamoe: ʻO ka loaʻa ʻana o ka hiamoe liʻiliʻi e hōʻino paha i nā pae hormonone, kahi e hoʻonui ai i ka likelika o ka ʻiʻini (,).
• Hoʻonohonoho maikaʻi ʻole: ʻO ka inu ʻana i ka wai liʻiliʻi a wai ʻē aʻe paha e hiki ke hāpai i ka pōloli a me nā kuko i kekahi poʻe ().
• ʻAʻole lawa ka protein a fiber paha: ʻO ke protein a me ka fiber e kōkua iā ʻoe e piha. ʻO ka ʻai liʻiliʻi ʻana o kekahi paha e hoʻonui ai i ka pōloli a me nā kuko (,,).

Hiki ke hoʻokumu ʻia ke kuko e nā ʻano like ʻole o ke kino, psychological a i ʻole ka ʻike kaiāulu i pili ʻole i nā hemahema o ka momona.

Pehea e hōʻemi ai i nā kuko

Makemake paha kēlā me kēia kanaka i ka ʻiʻini pinepine e hoʻāʻo i nā kaʻakālai aʻe e hōʻemi iā lākou.

No ka poʻe hoʻomaka, haʻalele wale i ka ʻai a me ka inu ʻole ʻana i ka wai e alakaʻi i ka pōloli a me ka ʻiʻini.

No laila, ʻo ka ʻai ʻana i nā meaʻai maʻamau, nā mea momona a me ka noho hydrated pono ʻana e hōʻemi i ka likelika o ke kuko (32,).

Eia kekahi, ʻo ka lawa ʻana o ka hiamoe a me ka hana mau ʻana i nā hana hōʻoluʻolu e like me yoga a i ʻole ka noʻonoʻo ʻana hiki ke kōkua i ka hōʻemi ʻana i ka likelika o ka ʻiʻini (,).

Inā kū mai kahi ʻiʻini, he mea pono paha e hoʻāʻo e ʻike i kāna mea nāna i hoʻowalewale.

ʻO kahi laʻana, inā ʻoe e ʻiʻini i nā meaʻai e like me ke ala e hoʻopau ai i kahi ʻano maikaʻi ʻole, e hoʻāʻo e loaʻa kahi hana e hāʻawi ai i ka naʻau e hoʻonui i ka naʻau e like me ka meaʻai.

A i ʻole inā maʻa ʻoe i ka huli ʻana i nā kuki ke luhi, e hoʻāʻo e ʻai i kahi hana ʻē aʻe ma mua o ka ʻai ʻana e hōʻemi i kou luhi. Ke kāhea ʻana i kahi hoaaloha a heluhelu paha i kahi puke kekahi mau laʻana, akā e ʻike i nā mea e pono ai nāu.

Inā hoʻomau ka makemake i loko o kāu mau hana e kāpae ai, e ʻae a hoʻokomo iā ia me ka noʻonoʻo.

ʻO ka leʻaleʻa ʻana i ka meaʻai āu e makemake ai ʻoiai e kia ana i kāu mau ʻike āpau i ka ʻike ʻono paha e kōkua iā ʻoe e māʻona i kou ʻiʻini me kahi meaʻai liʻiliʻi.

ʻO ka mea hope loa, ʻo ka ʻāpana o ka poʻe i ʻike i ka ʻiʻini mau no kekahi mau meaʻai e ʻeha maoli paha i ka meaʻai

ʻO ke kuhiʻai kahi ʻano kahi e hana ai ka lolo o ka poʻe i kekahi mau meaʻai i ke ʻano e like me ka lolo o ka poʻe i hoʻopili i nā lāʻau (37).

ʻO ka poʻe e kānalua nei no kā lākou makemake nui ʻia e ka meaʻai meaʻai e ʻimi ai i ke kōkua a loaʻa i nā koho lapaʻau kūpono.

No nā mea hou aʻe, papa inoa kēia ʻatikala i nā ala 11 e hōʻoki a pale i ka ʻiʻini.

ʻO nā ʻōlelo aʻoaʻo ma luna aʻe nei e kōkua i ka hōʻemi ʻana i ka ʻiʻini a kōkua iā ʻoe e hana pū me lākou inā ʻike ʻia.

Ka Laina Lalo

Manaʻo pinepine ʻia ʻo ke kuko ke ala o ke kino e mālama ai i ke kaulike o nā mea momona.

ʻOiai ʻo nā hemahema nutrient ke kumu o kekahi kuko, he ʻoiaʻiʻo wale nō kēia i ka hapa liʻiliʻi o nā hihia.

ʻO ka ʻōlelo maʻamau, ʻoi aku ka nui o nā kuko e nā kumu kūwaho like ʻole i pili ʻole i kou kino e kāhea ana i nā mea kikoʻī.