ʻO nā kumuwaiwai lau momona he 10 kiʻekiʻe loa o ka puna

Anter

• 1. Nā ʻAi Kaha
• 2. Nā pi, nā pī, a me nā ʻēlētē
• 3. ʻO kekahi mau hua kukui
• 4. Nā hua
• 5. Kekahi mau hua
• 6. Kai limu
• 7. ʻO kekahi mau mea lau a me nā lau lau lau
• 8. Kekahi Hua
• 9. Nā Meaʻai paʻa paʻa
• 10. ʻstrleʻele Blackstrap
• Ke laina lalo

Mālama ka ʻaila i nā kuleana koʻikoʻi i kou kino.

Kaulana ia no kona hiki ke kūkulu a mālama i kou mau iwi. Eia nō naʻe, he mea nui kēia mineral no ka hōʻemi ʻana o nā mākala, ke kaohi o ke kaomi koko, ka lawe ʻana o ke aʻalolo, a me ke kō ʻana o ke koko (1).

ʻO ka Reference Daily Intake (RDI) he 1,000 mg i kēlā me kēia lā no nā mākua. Piʻi kēia i 1,200 mg no nā mea ma luna o 50, a i 1,300 no nā keiki i piha i ka makahiki 4-18.

Eia nō naʻe, ʻaʻole kū kekahi hapa nui o ka poʻe i kēia mau ʻōlelo aʻoaʻo. Hoʻopili kēia i nā mea he nui e hōʻole i ka ʻai ʻana i nā huahana holoholona a me ka waiū - ʻoiai he nui nā meaʻai mea kanu i loko o kēia mineral (,,).

Eia nā mea nui ʻo 10 mau meaʻai vegan kiʻekiʻe i ka puna.

1. Nā ʻAi Kaha

Waiwai maoli nā soya i ka puna.

Hoʻokahi kīʻaha (175 gram) o nā soybeans i kuke ʻia e hāʻawi i 18.5% o ka RDI, akā ʻo ka nui like o nā soybe ʻole - ʻike ʻia ʻo edamame - hāʻawi i kahi 27.6% ().

ʻO nā meaʻai i hana ʻia mai ka soybeans, e like me ka tofu, tempeh, a me natto, waiwai pū kekahi i kēia mineral. Hana ʻia ʻo Tofu me ka calcium phosphate 350 mg no 3.5 auneke (100 gram).

ʻO Tempeh a me natto - i hana ʻia mai nā soya hānai - hāʻawi pū i nā nui maikaʻi. Hoʻokahi 3.5-auneke (100-gram) lawelawe o ka tempeh e uhi ana ma kahi o 11% o ka RDI, akā hāʻawi ʻo natto ma kahi o ʻelua manawa o kēlā nui ().

ʻO nā meaʻai soya i hana liʻiliʻi ʻia kahi kumu maikaʻi loa o ka fiber, nā wikamina, a me nā minelala. Hoʻohui, ʻo lākou kekahi o nā meaʻai mea kanu laha ʻole i manaʻo ʻia he kumu piha o ka protein.

ʻO ia no ka mea - ʻoiai ka hapa nui o nā meaʻai mea kanu i haʻahaʻa ma ka liʻiliʻi o hoʻokahi o ka ʻeiwa mau amino acid pono - hāʻawi nā soya i nā huina maikaʻi o lākou āpau.

ʻO nā mea soya a me nā meaʻai soy i loaʻa nui i ka puna. Hāʻawi pū lākou i ka protein piha, ka fiber, a me ke ʻano o nā huaora a me nā minelala.

2. Nā pi, nā pī, a me nā ʻēlētē

Ma waho aʻe o ka waiwai i ka fiber a me ka protein, ʻo nā pīni a me nā lihi i loaʻa maikaʻi i ka puna.

ʻO nā ʻano e hāʻawi ana i nā pae kiʻekiʻe o kēia mineral no ke kīʻaha i kuke ʻia (ma kahi o 175 mau kalama) e komo pū me ():

• pea (goa) mau pi: 26% o ka RDI
• pīni keʻokeʻo: 13% o ka RDI
• nā moku navy: 13% o ka RDI
• nā pīni ʻeleʻele: 11% o ka RDI
• Pepeiao: 9% o ka RDI
• nā piʻa hakuʻala: 7% o ka RDI
• nā lihi: 4% o ka RDI

Eia kekahi, ʻo ka pīni a me ka lihi e waiwai i nā meaola ʻē aʻe, e like me ka hao, zinc, potassium, magnesium, a me folate. Eia nō naʻe, loaʻa pū lākou i nā antinutrients e like me nā phytates a me nā haʻi ʻōlelo, kahi e hoʻohaʻahaʻa ai i ka hiki i kou kino ke komo i nā meaola ʻē aʻe ().

Hiki i ka pulu ʻana, kupu ʻana, a me ka hoʻoheheʻe ʻana i nā pīni a me nā lentil ke hoʻemi i nā pae antinutrient, e hoʻonui ai iā lākou (6,, 8).

ʻO ka mea hou aʻe, nā papaʻai momona i nā pīni, ka pī, a me ka lihi e hoʻohaʻahaʻa ai i ka LDL (maikaʻi) kolesterol, a hoʻemi i kou makaʻi i nā ʻano e like me ka maʻi diabetes 2, nā maʻi puʻuwai, a me ka make ma mua (,,).

Loaʻa i nā pī, nā pi, a me nā līlū nā helu calcium maikaʻi a he kumu waiwai nui ia no ka protein a me ka fiber. ʻO ka pulu ʻana, kupu ʻana, a i ʻole fermenting iā lākou hiki ke hoʻomaikaʻi i ka lawe ʻana o ka meaola.

3. ʻO kekahi mau hua kukui

Loaʻa nā hua liʻiliʻi i ka nui o ka calcium, akā waiwai nui nā ʻalemona - me ka hāʻawi ʻana i 97 mg no 1/4 kīʻaha (35 gram), a ma kahi o 10% o ka RDI ().

ʻO ka lua o Brazil nā nati almonds, e hāʻawi ana ma kahi o 6% o ka RDI no 1/4 kīʻaha (35 gram) ʻoiai nā walnuts, pistachios, hazelnuts, a me nā hua macadamia e hāʻawi ma waena o 2-3% o ka RDI no ka nui like.

ʻO nā huaʻai nā kumuwaiwai maikaʻi o ka fiber, nā momona momona, a me ka protein. ʻO ka mea hou aku, waiwai lākou i nā antioxidant a loaʻa i loko o nā huaora B maikaʻi, magnesium, keleawe, potassium, a me selenium, a me nā huaora E a me K.

Hiki ke kōkua mau ka ʻai ʻana i nā nati iā ʻoe e lilo i ka paona, hoʻohaʻahaʻa i kou kaomi koko, a hoʻemi i nā mea pilikia no nā maʻi metabolic, e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai (,).

ʻO nā hua kumu ke kumu maikaʻi o ka puna. Kōkua ka hapakahi hapahā (35 gram) iā ʻoe e hui ma waena o 2-10% o ka RDI, kaukaʻi ʻia i ke ʻano o ka hua nut.

4. Nā hua

ʻO nā hua a me kā lākou mau kīʻaha pū kekahi nā kumu maikaʻi o ka calcium, akā ʻo ka nui o lākou e pili ana i ka ʻano.

ʻO Tahini - kahi waiūpaka i hana ʻia mai nā ʻanoʻano sesame - loaʻa ka hapa nui, e hāʻawi ana i 130 mg no 2 punetēpu (30 ml) - a i ʻole 13% o ka RDI. I ka hoʻohālikelike ʻana, ʻo ka nui like (20 gram) o nā ʻanoʻano sesame e hāʻawi wale ana i 2% o ka RDI ().

Aia nā hua Chia a me flax i nā huina kūpono, e hāʻawi ana ma kahi o 5-6% o ka RDI no 2 punetēpu (20-25 mau g).

E like me nā nati, hāʻawi nā ʻanoʻano i ka fiber, protein, nā momona momona, nā wikamina, nā minelala, a me nā mea kanu pono o nā mea kanu. Hoʻohui ʻia, pili lākou i nā pono olakino, e like me ka hōʻemi ʻana o ka mumū, nā pae kō kō, a me nā mea pilikia no ka maʻi puʻuwai (,,).

Hiki i kekahi ʻano o nā hua a i ʻole kā lākou mau kīʻaha ke hāʻawi i 13% o ka RDI no ka puna. E like me nā nati, momona ka hua i nā momona momona, protein, a me ka fiber. He aha hou aʻe, pale paha lākou i nā ʻano maʻi like ʻole.

5. Kekahi mau hua

ʻAʻole i manaʻo nui ʻia nā huaʻai ma ke ʻano he puna o ka puna. Eia nō naʻe, aia kekahi mau ʻano i nā nui o kēia mineral.

ʻO kahi laʻana, amaranth a me teff - ʻelua mau lā kahiko gluten-ʻole - hāʻawi ma kahi o 12% o ka RDI no kēlā me kēia kīʻaha kuke (250 gram) ().

Loaʻa nā mea ʻelua i ka fiber a hiki ke hoʻokomo ʻia i loko o nā pā like ʻole.

Hiki ke hana ʻia ʻo Teff i porridge a i ʻole hoʻohui ʻia i ka chili, ʻoiai ʻo amaranth e hāʻawi ai i kahi pani maʻalahi no ka laiki a i ʻole couscous. Hiki i nā mea ʻelua ke lepo i loko o kahi palaoa a hoʻohana ʻia e mānoanoa i nā sopa a me nā mea ʻono.

Hāʻawi kekahi mau hua i nā nui o ka calcium. ʻO kahi laʻana, pack amaranth a me teff ma kahi o 12-15% o ka RDI. He waiwai lākou i ka fiber a hiki ke hoʻokomo ʻia i loko o nā ʻano meaʻai like ʻole.

6. Kai limu

ʻO ka hoʻohui ʻana i ka limu i kāu papaʻai he ala ʻē aʻe ia e hoʻonui ai i kāu lawe calcium.

ʻO Wakame - kahi ʻano e ʻai mau ʻia - hāʻawi ʻia ma kahi o 126 mg, a i ʻole 12% o ka RDI ma ke kīʻaha (80 gram). Hiki iā ʻoe ke loaʻa iā ia ma ka hapanui o nā supermarkets ʻAsia a i ʻole nā ​​hale ʻaina sushi ().

ʻO Kelp, hiki ke ʻai maka a maloʻo paha, kahi koho ʻē aʻe. Hoʻokahi kīʻaha (80 gram) o kelp maka - ka mea hiki iā ʻoe ke hoʻohui i nā salakeke a me nā kīʻaha nui - hāʻawi ma kahi o 14% o ka RDI. Hiki ke hoʻohana ʻia i nā flakes kelp maloʻo e like me ka ʻaina.

ʻO kēlā i ʻōlelo ʻia, hiki i ka limu ke komo i nā pae kiʻekiʻe o nā hao kaumaha. ʻO kekahi mau ʻano, e like me kelp, hiki ke loaʻa ka nui o ka iodine i kēlā me kēia ʻāpana (,).

ʻOiai ʻo ka iodine e pono ai no ka hana kūpono o kāu kelu thyroid, ʻo ka loaʻa ʻana i nā mea he nui he mea ʻino ia. No kēia mau kumu, ʻaʻole pono e hoʻopau pinepine ʻia ke kai kai a i ʻole i nā nui (,,).

ʻO kekahi ʻano limu ke waiwai i ka puna. Eia nō naʻe, hiki i kekahi limu ke komo i nā metala kaumaha a me nā kiʻekiʻe he nui o ka iodine - hiki i nā mea ʻelua ke loaʻa i nā hopena olakino maikaʻi ʻole.

7. ʻO kekahi mau mea lau a me nā lau lau lau

ʻO kekahi mau mea kanu - keu hoʻi nā mea ʻawaʻawa e like me nā lau ʻōmaʻomaʻo a me nā mea kanu kolio - waiwai i ka calcium ()

ʻO kahi laʻana, hāʻawi nā spinach, bok choy, a me nā turnip, mustard, a me nā collard greens i ka 84-142 mg no kuke 1/2 kīʻaha (70-95 g, e like me ka ʻano) - a i ʻole 8-14% o ka RDI ( ).

ʻO nā mea kanu momona ʻē aʻe i loko o ka calcium e komo pū me ka ʻoka, kale, kāpiki, broccoli, a me nā kupu ʻo Brussels. Hāʻawi kēia mau mea ma kahi o 3%% o ka RDI no kēlā me kēia ʻopa 1/2 (60-80 gram) i kuke ʻia.

ʻLelo ʻia, loaʻa pū nā pae ʻai i nā pae loli o nā antinutrients, e like me nā oxalates. Hiki i nā oxalates ke hoʻopaʻa i ka calcium i loko o kou ʻōpū, e paʻakikī ana i kou kino e omo ().

Hōʻike nā noiʻi e lawe wale ʻia kou kino ma kahi o 5% o ka puna i loaʻa i loko o kekahi mau mea kanu oxalate kiʻekiʻe ().

ʻO kēia ke kumu i manaʻo ʻia ai nā mea kanu haʻahaʻa a me waena-oxalate e like me nā greens turnip, broccoli, a me kale i kumu waiwai ʻoi aku ka maikaʻi ma mua o nā mea kanu ʻoi loa-oxalate, e like me ka milo, nā greets beet, a me chard Swiss ().

ʻO ka paila kekahi ala e hōʻemi ai i nā pae oxalate e 30-87%. ʻO ka mea hoihoi, ʻike ʻia he ʻoi aku ka maikaʻi ma mua o ka uahi ʻana a i ʻole ka hoʻomoʻa ʻana ().

ʻO nā mea kanu haʻahaʻa a me medium-oxalate, e like me nā greens turnip, broccoli, a me kale, kahi kumu o ka puna e hiki ai i kou kino ke ʻoluʻolu. ʻO ka paila ʻana iā lākou e hoʻonui i ka omo.

8. Kekahi Hua

Loaʻa i kekahi o nā ʻano hua i ka nui o ka puna.

ʻO kahi laʻana, hāʻawi nā fiku maka i 18 mg - a i ʻole kokoke i 2% o ka RDI - no ka fiku. Hāʻawi iki nā fiku maloʻo i ka liʻiliʻi ma kahi o 13 mg i ka fiku ().

ʻO nā ʻalani kekahi hua hua-calcium kiʻekiʻe. Loaʻa iā lākou ma kahi o 48-65 mg, a i ʻole 5-7% o ka RDI no kēlā me kēia hua waena, e like me ka ʻano.

Hoʻopuni ka Blackcurrants, blackberry, a me nā raspberry i kēia papa inoa.

Hoʻopili nā Blackcurrants ma kahi o 65 mg o ka calcium i kēlā me kēia kīʻaha (110 gram) - a i ʻole ma kahi o 7% o ka RDI - akā ʻo nā blackberry a me nā raspberry e hāʻawi iā ʻoe me 32-44 mg i kēlā me kēia kīʻaha (145 gram a me 125 gram.

Ma waho aʻe o ka calcium, hāʻawi pū kēia mau huaʻai i kahi mahele lāʻau maikaʻi o ka fiber, wikamina C, a me kahi huina o nā huaora a me nā minelala.

ʻO nā fiku, ʻalani, ʻeleʻele, a me nā blackberry kūpono e hoʻohui i kāu papaʻai. ʻO lākou nā huaʻai me ka nui loa o ka calcium i hiki ke maʻalahi.

9. Nā Meaʻai paʻa paʻa

Hoʻohui ʻia kekahi mau meaʻai a me nā mea inu i ka calcium i ka wā o ka hana ʻana. ʻO lākou kekahi ala maikaʻi e hoʻohui i kēia mineral i kāu papaʻai.

ʻO nā meaʻai i hoʻoikaika ʻia i loko o ka calcium e hoʻopili i nā yogurts mea kanu a me kekahi ʻano o ka cereal. Hoʻonui waiwai ʻia ka palaoa a me ka palaoa i kēia manawa me kēia mineral, ʻo ia ke kumu i loaʻa ai i kekahi mau mea i hoʻomoʻa ʻia me nā berena, nā pahū, a me nā tortillas he nui.

ʻO nā mea inu paʻa, e like me nā waiū kanu a me ka wai ʻalani, hiki ke hoʻohui pū i ka nui o ka calcium i kāu papaʻai.

ʻO kahi laʻana, 1 kīʻaha (240 ml) o ka waiū mea kanu paʻa, me ka nānā ʻole i ke ʻano, hāʻawi maʻamau ma kahi o 30% o ka RDI - a i ʻole 300 mg o ka puna kāhiki hiki ke huki ʻia. Ma ka ʻaoʻao ʻē aʻe, 1 kīʻaha (240 ml) o ka wai ʻalani alani paʻa ʻia a uhi pinepine ʻia i 50% o kāu mau koi o kēlā me kēia lā (,).

Ma kahi kikoʻī, ʻo ka waiū soy kahi ala maikaʻi loa i ka waiū o ka bipi, no ka mea aia ma kahi o ka nui o nā protein - a i ʻole 7 gram i kēlā me kēia kīʻaha (240 ml).

E hoʻomanaʻo wale nō ʻaʻole paʻa ʻia nā waiū waiū a pau, no laila e nānā i ka lepili ma mua o ke kūʻai ʻana.

ʻO nā meaʻai a me nā mea inu i hoʻopaʻa ʻia me ka calcium e komo pū me nā waiū kanu a me nā yogurts, ka palaoa, ka palaoa, ka wai ʻalani, a me kekahi ʻano ʻano cereal. ʻOi aku ka maikaʻi e nānā i ka lepili e ʻike ai i ka nui o kēlā me kēia meaʻai.

10. ʻstrleʻele Blackstrap

ʻO kahi mea momona me ka punch meaʻai.

Hana ʻia mai ke kō i hoʻolapalapa ʻia ʻekolu mau manawa. ʻAʻole like me ke kō, loaʻa nā huaora a me nā minelala he nui, e like me 179 mg o ka puna - a i ʻole 18% o ka RDI - no ka puna (15 ml).

Hiki i nā meaola i loko o ka punetune 1 (15 ml) o nā molasses blackstrap ke kōkua i ka uhi ʻana ma kahi o 5-15% o kāu mau koi no kēlā me kēia lā no ka hao, selenium, wikamina B6, magnesium, a me nā manganese ().

ʻO ka mea i ʻōlelo, noho kiʻekiʻe loa nā molakeka blackstap i ke kō, no laila pono ʻoe e ʻai ia mea me ke kaulike.

He kiʻekiʻe ke kō i loko o nā kōleʻele ʻeleʻele akā loaʻa pū kekahi me nā huaora a me nā minelala. Hoʻokahi punetune (15 ml) e uhi ana ma kahi o 18% o kāu mau pono o ka calcium i kēlā me kēia lā.

Ke laina lalo

He mea nui ka calcium no ke olakino o kou mau iwi a me nā mākala, a me kāu kahena a me nā ʻōnaehana. Eia naʻe ka hapa nui o ka poʻe i lawa ʻole ka lawa o kēia nutrient, me nā vegan.

Manaʻo pinepine ʻia ka waiū ʻo ia wale nō ke kumu o kēia mineral. Eia nō naʻe, aia nō ia i kahi ʻano o nā mea kanu mea kanu - mai nā hua a me nā legume i nā huaʻai, nā lau, nā nati, a me nā ʻanoʻano. E loaʻa nō iā ʻoe i loko o nā limu limu a me nā blackstrap.

ʻO ka mea hou aku, ua hoʻoikaika ʻia kekahi mau meaʻai me kēia mea momona. No laila, he kī nui ke hoʻāʻo e hālāwai i kāu mau pono calcium i ka papaʻai vegan.