3 mau wikamina ʻono e lawe i ka wā hāpai

Anter

• 1. ʻO ka huaʻona maiʻa e pale ai i ka haki
• 2. ʻO ka huamoa Strawberry e hoʻomaikaʻi ai i ka holo ʻana
• 3. Acerola wikamina e kaua aku i ka anemia

ʻO nā huaora huaʻai i hoʻomākaukau ʻia me nā mea pono kūpono he koho kūlohelohe maikaʻi loa e hakakā i nā pilikia maʻamau i ka wā hāpai, e like me ka cramp, ka holo maikaʻi ʻole o nā wāwae a me ka anemia.

Kūpono kēia mau meaʻai no ka hāpai keiki no ka mea kōkua lākou e hoʻonui i ka nui o ka magnesium, ka wikamina C a me ka hao, nā mea waiwai nui no kahi hāpai kino olakino, no laila ke pale nei i ke ʻano o ka cramp, anemia a me ka hoʻomaikaʻi ʻana i ke kahe o ke koko, no ka laʻana.

1. ʻO ka huaʻona maiʻa e pale ai i ka haki

Me kēia wikamina hiki ke loaʻa nā nui a pau o ka magnesium e pono ai no hoʻokahi lā i ka wā o ka hāpai ʻana, a pēlā e pale ai i ka hiʻona o nā ʻūlū.

• Nā mea hoʻohui: 57 g o nā hua maukelu o ka honua + 1 kīʻaha o ka waiū + 1 maiʻa
• Hoʻomākaukau: Pākuʻi i nā mea āpau i ka blender a lawe pono iā ia ma hope.

Loaʻa i kēia vitamina 531 calories a me 370 mg magnesium a hiki ke lawe ʻia i ke kakahiaka a i ʻole ke ahiahi awakea. ʻO nā meaʻai ʻē aʻe i waiwai i ka magnesium, a me nā hua ʻumeke, hiki i nā ʻalemona, nā nati Brazil a i ʻole nā ​​ʻano pua sunflower. E ʻike i nā laʻana ʻē aʻe o nā meaʻai momona-magnesium.

2. ʻO ka huamoa Strawberry e hoʻomaikaʻi ai i ka holo ʻana

Waiwai kēia wikamina i ka wikamina C e pono ai e hoʻomaikaʻi i ke kahe o ke koko.

• Nā mea hoʻohui: 1 kīʻaha o ka yogurt maʻamau + 1 kīʻaha o nā strawberry + 1 kiwi
• Hoʻomākaukau: Pākuʻi i nā mea āpau i ka blender a laila inu iā ia.

ʻO nā meaʻai ʻē aʻe i waiwai i ka wikamina C, e like me ka ʻalani, lemona, acerola a i ʻole papaya, hiki ke hoʻohana ʻia e hoʻololi i ka ʻono o kēia wikamina. E ʻike i nā laʻana ʻē aʻe o nā meaʻai e waiwai i ka wikamina C.

3. Acerola wikamina e kaua aku i ka anemia

Nui ka waiwai o kēia wikamina i ka wikamina C a me ka hao, i mea e pono ai ke kaua ʻana i ka anemia.

• Nā mea hoʻohui: 2 mau aniani o ka acerola + 1 maoli a i ʻole strawberry yogurt + 1 wai ʻalani + 1 mau pāʻakai o ka pāhiri.
• Hoʻomākaukau: Pākuʻi i nā mea āpau i ka blender a laila inu iā ia.

I loko nō naʻe o ka mahele lāʻau maikaʻi o ka hao, ʻo nā meaʻai momona o ka hao ka hapanui o nā holoholona, ​​e like me nā iwi ʻiʻo puaʻa, pipi a hipa paha a ʻai ʻia i nā papa nui, e like me ka ʻaina awakea a me ka ʻaina awakea. E nānā i nā laʻana ʻē aʻe o nā meaʻai waiwai i ka hao.

No ka hakakā ʻana i ka anemia, ka maikaʻi ʻole o ke kaapuni a me nā cramp, hiki i ke kauka ke kuhikuhi i nā lāʻau a no laila, inā ʻoe e lawe nei i nā lāʻau e like me ka magnesium a me ka hao, e kamaʻilio me ke kauka e ʻike inā hiki iā ʻoe ke lawe i kēia mau huaora i kēlā me kēia lā a i ʻole ʻelua mau manawa i ka pule. hoʻohui i ka lāʻau ma ke ala kūlohelohe.