ʻO ka ʻai ʻana i ka steak ate: he olakino maoli ia?

Anter

• Nā pono nui o ke akepaʻa
• No ke aha e hoʻonui ai i ka ʻai
• Pākaukau ʻike kino
• Pehea e hoʻopau ai

ʻO ke akepaʻa, inā mai ka bipi, puaʻa a moa paha, he meaʻai momona loa ia ʻaʻole wale kahi kumu o ka protein, akā waiwai pū kekahi i nā huaora a me nā minelala nui, i hiki ke lawe i nā pono no ka mālama ʻana i kekahi mau pilikia olakino, e like me ka anemia .

Eia nō naʻe, pono e hoʻopau liʻiliʻi ʻia ke kōpaʻa akepaʻa, no ka mea inā pau i ka nui he hiki ke hana i kekahi mau pilikia, keu hoʻi i ka poʻe i loaʻa kekahi ʻano olakino. ʻO kēia no ka mea waiwai ka akepaʻa i ka cholesterol a hiki ke komo i nā metala kaumaha e hoʻopau ʻia i loko o ke kino i ka holo lōʻihi.

No laila, ke loaʻa ʻoe i kahi pilikia olakino, ʻo ka mea kūpono ke nīnau aku i kahi mea lapaʻau e nānā i ka ʻāpana a me ke alapine e koi ʻia ai e ʻai i ke ake, i pale i nā pilikia kūpono.

Nā pono nui o ke akepaʻa

ʻO ka steak ate he meaʻai momona loa ia e loaʻa ana ka nui o nā huaora a me nā minelala e pono ai no ke kino e hana, e like me ka folic acid, hao, huaʻai B a me ka huaora A.

He kumu ia o nā protein kiʻekiʻe me nā amino acid pono e hana ʻole ke kino, akā he mea pono e hōʻoia i ka hana kūpono o nā mākala a me nā meaola.

Eia kekahi, ʻo ka ʻai ʻana i ke akepaʻa ka mea e hoʻēmi i ka makaʻu o ka anemia, no ka mea waiwai nui ia i ka hao, ka huaʻai B12 a me ka waikawa folic, nā mea pono nui no ka hana ʻana i nā hunaola ʻula.

No ke aha e hoʻonui ai i ka ʻai

ʻOiai loaʻa iā ia kekahi mau pōmaikaʻi, pono ke ʻano o ke akepaʻa, no ka mea:

• He momona ia i ka kolesterol: hiki i ka ʻai nui ʻana o ka cholesterol ke hoʻonui i ka makaʻi o ka maʻi puʻuwai, no laila ʻaʻole maikaʻi ke ʻai ʻana i ke akepaʻa no ka poʻe i loaʻa i ka kolesterol kiʻekiʻe a i ʻole kekahi ʻano o ka pilikia puʻuwai.
• Loaʻa nā metala kaumaha: e like me cadmium, keleawe, kēpau a mercury paha. Hiki i kēia mau metala ke hōʻiliʻili i loko o ke kino i loko o ke ola holoʻokoʻa, e hopena ai i nā loli i ka hana o ka puʻupaʻa a i ʻole ka metabolism o nā huaora a me nā minelala, a hiki i nā pilikia olakino like ʻole.
• He waiwai ia i nā purine: kahi mea e hoʻonui ai i nā pae o ka uric acid i loko o ke kino, a pono e hōʻalo ʻia e ka poʻe e ʻeha nei i ka maʻi gout, no ka mea hiki ke hōʻeha i nā hōʻailona. E ʻike hou aʻe e pili ana i ka papaʻai e hoʻohaʻahaʻa i ka uric acid.

Hoʻohui ʻia, pono e hoʻopau pū ʻia ke akepaʻa me ka mālama i ka wā hāpai, no ka mea ʻoiai he hao a me ka waikawa folic, nā mea waiwai nui i ka hāpai ʻana, loaʻa pū kekahi i nā huaora A, ʻoi aku, hiki ke hōʻeha i ka ulu ʻana o ke keiki hānau, ʻo ia hoʻi i ka hapaha mua.

Pākaukau ʻike kino

I loko o kēia pākaukau hōʻike mākou i ka hoʻohui waiwai no 100 g pipi, puaʻa a me ka moa moa:

Pehea e hoʻopau ai

I ka poʻe mākua, ʻo ka ʻāpana o ke ake ma waena o 100 a 250 g i kēlā me kēia pule, hiki ke hoʻokaʻawale ʻia i 1 a i 2 mau lawelawe i kēlā me kēia pule.

I ka hihia o nā keiki, ʻo ke ala palekana e hoʻopau ai i ke akepaʻa ma ka manawa hoʻokahi i hoʻokahi pule. ʻAʻole kēia hana ma muli o ka nui o nā metala kaumaha, akā no ka mea he kiʻekiʻe nā akepau o ke akepaʻa o nā micronutrients like ʻole i hiki ke ʻoi aku i nā koina o kēlā me kēia lā.

I ka wā e hiki ai, pono i ka steak ate ke kumu olaola, no ka mea, hānai maʻamau nā holoholona i nā mea maʻamau, hānai ʻia i ka lewa ākea a me ka hoʻohana liʻiliʻi o nā lāʻau a me nā kemika ʻē aʻe.

E nānā pū kekahi i nā kaʻao a me nā ʻoiaʻiʻo e pili ana i ka ʻulaʻula a me kaʻiʻo keʻokeʻo.