Ke pono ʻoe e lawe i kahi kōkua

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Mai ka wā i hāʻawi aku ai kou makuahine iā ʻoe i kā Flintstones chewable mua loa, ua manaʻo ʻoe e lawe i nā mea nui i kēlā me kēia lā e pono ai. Akā i kekahi mau mahina i hala aku nei, ua mālama ʻia kahi noiʻi nui nui ʻia e ka Fred Hutchinson Cancer Research Center ma Seattle e nīnau ʻia ai ke olakino no-brainer. e ola lōʻihi ma mua o ka poʻe hele i waho, wahi a nā mea noiʻi. ʻO ka meaʻai, ʻaʻole nā ​​pila, kahi e hele mai ai kāu mau meaola. No laila, ʻo ʻoe-a me nā miliona o nā wahine ʻē aʻe e hoʻonele nei i kāu kālā i kahi mea āu e pono ʻole ai?

"Malia paha-inā maikaʻi kāu papaʻai i nā ʻano āpau," wahi a Elizabeth Somer, R.D., ka mea kākau o ʻO ke alakaʻi nui i nā huaora a me nā minerala a he a Kinohi lālā lālā aʻoaʻo. Akā ʻo ka ʻoiaʻiʻo, ʻaʻohe o mākou e noho nei i kahi honua hemolele, a ʻo kā mākou ʻano maʻamau e hōʻike i kēlā. ʻO ka hopena o ka ʻai ʻana, ka ʻai ʻana i nā huaʻai a me nā mea kanu (e like me ka 89 ka nui o nā wahine), a me ka paʻa loa e ʻai pono i kēlā me kēia pāʻina, ʻaʻole lawa ka hapa nui o nā wahine i nā koi o kēlā me kēia lā no nā meaʻai nui, e like me ka calcium, magnesium. , folic acid, a me ka wikamina E, e like me ka US Department of Agriculture. A i ka hala ʻana o ka manawa, e hoʻokau nui kēlā mau hemahema i kou noho maikaʻi ʻana.

"ʻO ia ke kumu aʻu e paipai ai i kēlā me kēia wahine e lawe i kahi multivitamin maʻamau," wahi a Somer. "He kumu kūʻai ʻole ia a hōʻoia i ke alahaka ʻana i nā āpau hānai." Akā ʻoiai, ua ʻōlelo ʻo ia, ʻaʻole lawa paha ka nui. ʻO kekahi mau koho olakino olakino-e like me ke kau ʻana i ka pale o ka lā a i ʻole ke holo ʻana i kahi marathon-hiki ke hoʻonui i kou pono no kekahi mau huaora a me nā minelala i ʻoi aku. E heluhelu e aʻo i nā hiʻohiʻona maʻamau e koi ai i ka hoʻonui ʻana i ka meaʻai i hiki iā ʻoe ke hoʻohaʻahaʻa i kou pilikia o ka maʻi, hoʻonui i kou ikaika, a hoʻokahe i kekahi mau paona.

1. Ke ho'āʻo nei ʻoe e Slim Down

Pono ʻoe i ka KALSIUM

Ua haʻalele ʻoe i ka mea ʻono a paʻi i ka hale hoʻoikaika kino i ke kauwela lōʻihi-a ʻaʻole naʻe i hāʻule i kēlā mau paona he 5 i hala. He aha ka hāʻawi? ʻO ʻoe kekahi o ka 75 pakeneka o nā wahine i hāʻule i ka 1,000 milligrams (mg) o ka calcium i kēlā me kēia lā. He noi hou ma ka Ka Nupepa Pelekānia o ka Nutr manaʻo i ka lawa ʻole o kēia mineral e paʻakikī i ka lawe ʻana i ke kaupaona: I ka wā i hoʻokau ai nā mea noiʻi i nā momona o ke kalipona, ua loaʻa nā wahine i loaʻa ʻole ka kalipuna ma ka papa ʻaina haʻahaʻa haʻahaʻa, ua ʻike lākou i ka poʻe i lawe i ka 1,200-mg calcium supplement i kēlā me kēia lā i hoʻokahe ʻia he 11 hou. paona i loko o ʻehā mahina ma mua o ka poʻe i hoʻomau i ka loaʻa ʻana ma lalo o 800 mg i ka lā. ʻ saylelo nā kānaka noiʻi e hoʻoponopono paha ka calcium i ka huna o ka leptin, kahi hōmona e kaohi ai i ka makemake.

ʻO kēlā me kēia lā ʻO ka liʻiliʻi o 1,200 mg i ka lā i ʻekolu mau kau o 500 mg a i ʻole. Hiki i ke kino ke komo wale ia nui i ka manawa hookahi, wahi a Somer; loaʻa ka hapa nui o nā multis ma waena o 100 a me 450 mg. Hōʻalo i ka lawe ʻana iā lākou me ka caffeine a me ka palaoa palaoa, a ʻo nā mea ʻelua kahi e kaohi i ka lawe.

Nā kumu meaʻai 1 kīʻaha wai ʻalani i hoʻopaʻa ʻia i ka calcium (350 mg), 3 auneke sardines (325 mg), 1 kīʻaha soybeans i kuke ʻia (195 mg), 1 kīʻaha paʻakai (187 mg).

2. Aia ʻoe ma ka Pili

Pono ʻoe i ka VITAMIN B6

Manaʻo luhi a lohi i nā manawa āpau? ʻO kāu hoʻomalu hānau paha ke hewa. Ma kahi noiʻi mai ke Kulanui ʻo Tufts, ʻo 75 ka nui o ka poʻe i lawe ʻole i ka multivitamin he haʻahaʻa haʻahaʻa o ka vitamina B6 hoʻonui i ka ikehu. "Ma muli paha o ka hoʻohana ʻia ʻana o ka vitamina e hoʻoheheʻe i ka estrogen, ka mea nui i ka nui o nā lāʻau hoʻomalu hānau," wahi a ka mea noiʻi alakaʻi ʻo Martha Morris, Ph.D. Kōkua ka Vitamin B6 i ka hoʻololi ʻana i ka meaʻai i ka ikehu a mālama i ka hana nerve, no laila hiki ke hoʻololi iā ʻoe iho i ka luhi, ka huhū, a me ke kaumaha.

ʻO kēlā me kēia lā 2 mg, hiki iā ʻoe ke loaʻa mai ka hapa nui o nā multivitamins. Hiki iā ʻoe ke hoʻololi mai ka vitamina maʻamau a i kahi prenatal. "Loaʻa i kēlā me kēia pila prenatal he 2.6 milligrams o B6 a ʻoi paha," wahi a Morris. "Akā, e makaʻala i nā megadoses, no ka mea, ʻo ka loaʻa pinepine ʻana o 100 milligrams a ʻoi aku paha o ka huaora hiki ke alakaʻi i ka pōʻino nerve."

Nā kumuwaiwai 1 ʻuala i hoʻomoʻa ʻia (0.5 mg), 1 maiʻa (0.4 mg), 1 mau ʻāpana pepa ʻulaʻula (0.3 mg).

3. ʻO ka mea ʻai lau ʻai

Pono ʻoe i ka VITAMIN B12 a me ka hao

Ma kahi o 26 pākēneka o nā mea ʻai a me 52 pākēneka o nā vegans (ka poʻe e hōʻole i ka waiū a me nā hua me ka ʻiʻo) nele i ka wikamina B12, e like me kahi noi hou mai ka Haukapila University Saarland ma Kelemania. ʻO ia no ka mea ʻo nā huahana i loaʻa i nā holoholona ʻo ia wale nō nā kumu kūlohelohe o ka meaʻai, e kōkua ai i ka mālama ʻana i nā aʻalolo olakino a me nā keʻena koko ʻulaʻula. "Skimp ma B12 mau, a e hoʻokau ʻoe iā ʻoe iho no ka hōʻino ʻia o ke aʻalolo, nā pilikia hoʻomanaʻo, a me nā maʻi puʻuwai," wahi a Somer.

Hiki paha i nā mea kanu ke hoʻopilikia i ko lākou olakino inā ʻaʻole lākou e nānā i kā lākou ʻai hao. ʻOi aku ka maikaʻi o ka hao ʻana i ka ʻiʻo ma mua o ke ʻano o nā kumu mea kanu, e like me ka pī a me ka tofu; ʻO ka hopena, pono nā mea kanu i ka 33 mg o ka mineral, aʻo ka poʻe ʻai i ka ʻiʻo e koi wale i 18 mg, e like me ka Institute of Medicine. Ma muli o ka hao e kōkua ai i ka ferry oxygen ma loko o ke kino, ʻaʻole lawa ka hiki ke alakaʻi i ka luhi a me ka anemia. E kūkākūkā me kāu kauka ma mua o ka lawe ʻana i kahi pākuʻi hao, akā-e nānā ʻo ia i kou kiʻekiʻe o ke koko a e hōʻike iā ʻoe inā ʻoe e pono i kahi (ʻoi aku ka hao i nā kino, e like me kou ake a me kou puʻuwai).

ʻO kēlā me kēia lā 2.4 mcg o ka huaora B12 a me 33 mg o ka hao (ʻo ka hapa nui o nā multivitamins e hāʻawi i 6 mcg o B12 a me 18 mg o ka hao). Hōʻalo i ka lawe ʻana i kāu pila me ke kofe a i ʻole tī, kahi hiki ke ālai i ka omo ʻana o ka hao.

Nā kumu meaʻai 1 mau kīʻaha lentil (7 mg hao), 1 kīʻaha kīʻaha palaoa holoʻokoʻa (6 mcg B12), 1 veggie burger (2 mg hao).

4. Oe Slather ma Sunblock

Pono ʻoe i ka VITAMIN D

Maikaʻi iā ʻoe-ma ka hoʻohana ʻana i kahi SPF a puni ka makahiki, ke hoʻohaʻahaʻa nui nei ʻoe i kou manawa e ulu ai i ka maʻi maʻi ʻili. Akā ʻo ka ʻike ʻole ʻia e ka lā ke kumu nui o ka huaora D (ma kahi o 15 mau minuke e hoʻokō ai i kāu quota i kēlā me kēia lā), kahi meaʻai i nele i ka 75 pakeneka o nā pākeke. ʻO Ginde, MD, he kaukaʻi kōkua o ka ʻoki ʻana ma ke Kula Nui o Colorado Denver School of Medicine. He meaʻai koʻikoʻi no ke kino, pale ka huaʻa D i kahi papa inoa lōʻihi o nā kūlana, e pili ana i nā maʻi maʻi umauma a me ka colon, osteoporosis, ke koko kiʻekiʻe, a me ka maʻi diabetes.

ʻO ka hopena o kēlā me kēia lā ʻO 1,000 mau ʻāpana honua (IU) o ka huaora D3, ʻoi aku ka ikaika ma mua o ka huaora D2. Hāʻawi ka hapa nui o nā multivitamin i 400 IU.

Kumuwaiwai ʻai 3.5-auneke salmon fillet (360 IU), 1 kīʻaha waiu paʻa ʻole momona (98 IU), 1 hua manu (20 IU).

5. Ke hoʻomaʻamaʻa nei ʻoe no ka heihei

Pono ʻoe i ka CALCIUM a me ka VITAMIN D

Hiki ke paʻi i kou mau iwi i ke kuʻi ʻana i nā ala hele, akā i ka hopena ʻē aʻe ke kuʻi ʻana i nā mile keu. "ʻO wau ke hoʻonui koke i ka hana, ʻaʻole paha i loaʻa i kou mau iwi ke kākoʻo a i ʻole ka ikaika e kūʻē i ke kaomi hou ʻana, e hoʻokau iā ʻoe i kahi kiʻekiʻe kiʻekiʻe o ka haʻihaʻi kaumaha," wahi a Diane Cullen, Ph.D., he polopeka o ka ʻepekema biomedical ma Creighton Kulanui.

Akā ʻo ka hoʻonui ʻana i kāu ʻai ʻana i ka calcium a me ka huaʻa D (e hoʻonui ai i ka absorption calcium) hiki ke hāʻawi i ka palekana: Ua ʻike ʻo Cullen ʻo nā wahine Navy i lawe i kahi mea hoʻohui me 2,000 mg o ka calcium a me 800 IU o ka vitamina D i kēlā me kēia lā i ka papa aʻo ʻewalu pule he 20. pākēneka e emi ai ka pilikia ma mua o ka poʻe i ʻole. "ʻO ka pālua ʻana i ka mahele lāʻau o ka calcium e kōkua ai i ka hoʻoponopono ʻana i ka iwi e hōʻeha ʻia i ke aʻo ʻana," wahi a Cullen.

ʻO kēlā me kēia lā E noʻonoʻo i 2,000 mg o ka calcium a me 800 IU o ka vitamin D ma mua o ka heihei.

Kumuwaiwai ʻai 3/4 kīʻaha kīʻaha palaoa piha paʻa (1,000 mg calcium a me 40 IU vitamina D), 1 kīʻaha wai momona ʻole (302 mg calcium a me 98 IU vitamin D).

6. Hapai ʻoe

Pono ʻoe i ka OMEGA-3 FATTY ACIDS

ʻO ka hapa nui o nā makuahine e ʻike e hoʻouka i ka folate a me ka calcium. I kēia manawa aia kekahi meaʻai e hoʻohui i ka arsenal: omega-3s. "ʻO kēia momona maikaʻi [ʻoi aku ka DHA, kekahi o nā ʻano i loaʻa i loko o ka iʻa] kōkua i ka ulu ʻana o nā neurons lolo o ka pēpē a me nā ʻike ʻike," wahi a Somer. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi ma ka Journal of Pediatrics i nā makuahine i ʻai nui i ka DHA i ka wā o ka hāpai ʻana, ua loaʻa nā keiki i ʻoi aku ka kiʻekiʻe ma ka ʻike a me nā hoʻokolohua kaʻa kaʻa ma mua o ka poʻe i emi iho.

ʻO ka mea pōʻino, lawe ka wahine ma kahi o 84 mg o omega-3 i ka lā-emi iho i ka hapakolu o ka nui i ʻōlelo ʻia i ka wā hāpai. Hōʻalo ka poʻe makuahine he nui i ka iʻa iʻa no ka mea ʻaʻole hiki iā lākou ke kū i ka ʻono iʻa a i ʻole ʻono a hopohopo paha e pili ana i ka mea mercury. Inā ʻo ia ka hihia, ʻo ka pākuʻi kāu koho maikaʻi loa. No ka loaʻa ʻana o kahi inoa kīnā ʻole haumia, e ʻimi i ka waihona pūnaewele International Fish Oil Standards ma ifosprogram.com.

ʻO ka hopena o kēlā me kēia lā 300 mg o DHA. Inā ʻaʻole hiki iā ʻoe ke ʻae i nā mea ʻaila aila iʻa, e hoʻāʻo i hoʻokahi i hana ʻia me kahi limu algae, e like me Life's DHA (lifesdha.com).

Nā kumu meaʻai ʻO nā meaʻai i paʻa i ka pā, e like me ka huaʻai paʻa paʻa he 1 DHA (135 mg), a i ʻole 2 mau lawelawe ʻana o ka iʻa momona i kēlā me kēia pule.

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