Kūpono loa lākou no ke olakino maikaʻi. Hiki ke loaʻa ka hapa nui o lākou mai nā meaʻai kaulike.
Eia he 7 mau meaola kūpono i maʻa mau loa i nā hemahema.
ʻO ka hao ka mea nui o nā hunaola ʻulaʻula, kahi e nakinaki ai ia i hemoglobin a hāʻawi i ka oxygen i nā hunaola. ʻElua ʻano hao i ka papaʻai.
– hao heme (iron-porphyrin complex): ʻo kēia ʻano hao e komo maikaʻi loa. Loaʻa ia i nā huahana holoholona wale nō, a ʻo ka nui o ka nui i loko o ka ʻiʻo ʻulaʻula;
Hao hao ʻole: ʻoi aku ka maʻamau o kēia ʻano hao a loaʻa i nā meaʻai holoholona a me nā mea kanu. ʻOi aku ka paʻakikī o ke kino e omo iā ia.
ʻO ka hemahema hao kekahi o nā hemahema hānai maʻamau o ka honua a pili i ka 25% o ka poʻe ma ka honua holoʻokoʻa. Piʻi kēia helu i 47% i nā keiki preschool. 30% o nā wahine me ka pōʻai hae maʻamau e hemahema paha i ka hao ma muli o ke kahe o ke koko. A ʻo 42% hoʻi o nā wahine hāpai ʻōpio. Eia kekahi, ʻoi aku ka nui o ka pilikia o ka hemahema i nā vegetarian a me nā vegan. Pau wale lākou i ka hao non-heme, ʻaʻole i ʻū ʻia e ke kino a me ka hao heme.
ʻO ka Anemia kahi hopena o ka hemahema hao. Hoemi ka nui o nā hunaola ʻulaʻula a ʻaʻole hiki i ke koko ke hāpai i ka oxygen ma loko o ke kino. Hoʻopili pinepine nā ʻōuli me ka luhi, nāwaliwali, kahi ʻōnaehana nāwaliwali nāwaliwali, a me nā hana lolo maikaʻi ʻole.
ʻO nā kumu ʻai maikaʻi loa o ka hao heme me ...
ʻIʻo ʻulaʻula: 85 gram o ka pipi i hāʻawi ʻia ma kahi o 30% o ka RDA (Manaʻo ʻia i kēlā me kēia lā ʻāpono).
Offal: Hāʻawi kahi ʻāpana o ke ake (81 g) ma luna o 50% o ka RDI.
ʻO nā meaʻai o ke kai e like me ka iʻa, kūpeʻe a me nā ʻōpihi: 85g o nā ʻōpua i kuke ʻia e hāʻawi ʻia ma kahi o 50% o ka RDI.
Caned Sardines: Hoʻokahi 106g hiki ke hāʻawi iā 34% o ka RSD.
ʻO nā kumuwaiwai maikaʻi loa o ka hao non-heme me ...
Nā pīni: Hāʻawi ka hapalua kīʻaha o nā pīni i kuke ʻia (85 g) i ka 33% o ka RDI.
ʻO nā hua e like me nā hua palaʻai a me nā ʻanoʻano sesame: 28 g o nā hua kalai i hoʻomoʻa ʻia e hāʻawi iā 11% o ka RDI.
Broccoli, Kale a me Spinach: 28 gram o ka kale hou e hāʻawi ana i 5,5% o ka RDI.
Eia nō naʻe, hiki i ka hao nui ke hōʻeha pū kekahi. No laila, mai hoʻohui i kekahi mea keu i kāu papaʻai me ka pono ʻole.
Ma ke ala, hoʻonui ka wikamina C i ka omo ʻana o ka hao. No laila, ʻo ka ʻai ʻana i nā meaʻai i waiwai i ka wikamina C e like me ka ʻalani, kāpī, a me nā pepa bele, a me nā meaʻai i piha i ka hao, hiki ke kōkua i ka hoʻoliʻiliʻi hao.
ʻO ka Iodine kahi mineral kūpono no ka hana maʻamau o ka pona thyroid a me ka hana ʻana o nā homone thyroid, i pili i nā hana he nui i ke kino, e like me ka ulu ʻana, ka lolo a me ka ulu ʻana o ka iwi. Hoʻoponopono pū lākou i ka helu metabolic.
ʻO ka hemahema Iodine kekahi o nā hemahema hānai maʻamau o ka honua. Pili ia i ka hapakolu o ko ka honua heluna kanaka, kākau ʻo Healthline. ʻO ka ʻōuli maʻamau o ka hemahema iodine kahi gland thyroid hoʻonui. Hiki iā ia ke alakaʻi i ka hoʻonui i ka helu o ka puʻuwai, ka pōkole o ka hanu, a me ka loaʻa kaumaha. Hiki i ka hemahema iodine koʻikoʻi ke hana i nā hopena maikaʻi ʻole, keu hoʻi i nā keiki. Hoʻopili kēia i ka pale noʻonoʻo a me nā hanana ulu ʻole.
Aia kekahi mau kumu meaʻai maikaʻi o ka iodine ...
Algae: Aia wale nō 1 gram o kelp i 460-1000% o ka RDI.
Iʻa: 85 gram o ka pūlehu i hoʻomoʻa ʻia e hāʻawi i 66% o ka RDI.
Ka waiū: Hāʻawi kahi kīʻaha o ka yogurt maʻamau ma kahi o 50% o ka RDI.
Nā hua manu: Hoʻokahi hua nui i hāʻawi iā 16% o ka RDI.
Eia nō naʻe, e noʻonoʻo i kēia mau waiwai i hiki ke loli nui. ʻIke ʻia ka iodine ma ka lepo a me ke kai, no laila, inā ʻilihune ka lepo i ka iodine, a laila loaʻa pū ka iodine liʻiliʻi i ka meaʻai e ulu ana i loko.
Ua pane aku kekahi mau ʻāina i ka hemahema o ka iodine ma ka hoʻohui ʻana i ka paʻakai, a ʻo ia ka mea i hoʻopau maikaʻi i ka pilikia.
ʻO ka Wikamina D kahi huaola momona momona e hana e like me ka hormone steroid i loko o ke kino. Hele ia i ke kahe o ke koko a i nā pūnaewele, e haʻi ana iā lākou e hoʻohuli a pio paha nā genes. ʻAneʻane ʻo kēlā me kēia cell i loko o ke kino he receptor vitamin D. Hana ʻia kēia huaola mai ka cholesterol i loko o ka ʻili ke hōʻike ʻia i ka lā. No laila, ʻoi aku ka hemahema o ka poʻe e noho mamao ana mai ka equator, no ka mea, ʻaʻole e loaʻa ka lā i ko lākou ʻili.
ʻAʻole ʻike ʻia ka hemahema o ka Vitamin D. ʻAʻole ʻike ʻia nā ʻōuli a hiki ke ulu i mau makahiki a i ʻole mau makahiki. I nā mākua, ʻike ʻia ka nāwaliwali o nā mākala, nalowale ka iwi, a me ka nui o ka makaʻu o nā haki. I nā keiki, hiki i kēia hemahema ke ulu i ka ulu a me nā iwi palupalu (rickets). Eia hou, hiki i ka hemahema o ka wikamina D ke hana i ka haʻahaʻa o ka pale a me ka hoʻonui ʻana o ka maʻi ʻaʻai. Minamina, he kakaikahi loa nā meaʻai i loaʻa ka nui o kēia wikamina.
ʻO nā kumuwaiwai maikaʻi loa o ka Wikamina D…
ʻO ka aila kōpaʻa Cod: Loaʻa i hoʻokahi punetune ka 227% RI.
ʻO nā iʻa momona e like me salmon, mackerel, sardine, a iʻa trout paha: ʻO kahi ʻāpana liʻiliʻi o ka salmon i kuke ʻia (85g) he 75% o ka RI.
Yolks Egg: Hoʻokahi yolk hua manu i loaʻa he 7% RI.
Pono ka poʻe me kēia mau hemahema e hoʻolōʻihi i ka manawa i ka lā no ka mea paʻakikī loa ka lawa ʻana o ka wikamina mai kaʻai wale nō.
ʻO ka Vitamin B12, i ʻike ʻia ʻo cobalamin, kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai. He mea nui ia no ka hana o ka lolo a me ka ʻōnaehana. Pono kēlā me kēia cell i ko mākou kino i ka B12 e hana pono, akā ʻaʻole hiki i ke kino ke hana iā ia. No laila, pono mākou e loaʻa iā ia mai ka meaʻai a i ʻole nā mea hoʻopili.
Loaʻa ka Vitamin B12 i loko o nā meaʻai holoholona, no laila ʻoi aku ka nui o ka poʻe i ʻai ʻole i nā huahana holoholona. Ua hōʻike ʻia nā haʻawina a hiki i ka 80 - 90% o nā mea ʻai meaʻai a me nā vegans e loaʻa i kēia hemahema, a ma kahi o 20% o nā poʻe ʻelemakule, ʻo ia ke kumu o ka emi ʻana o ia me ka makahiki.
ʻO kekahi o nā ʻōuli maʻamau o ka hemahema o ka wikamina B12 ʻo ia ka megaloblastic anemia. ʻO nā ʻōuli ʻē aʻe e pili ana i ka hana lolo maikaʻi ʻole a me nā kiʻekiʻe kiʻekiʻe o ka homocysteine, kahi mea weliweli no nā maʻi he nui.
ʻO nā kumuwaiwai papaʻai o ka huaʻai B12 me…
ʻO ka iʻa kai, ʻoi loa nā pūpū a me nā ʻōpelu: 85g o nā iʻa i moa i hāʻawi ʻia 1400% o ka RDI.
Nā huahana: Hoʻokahi ʻāpana (60 g) o ke ake i hāʻawi ʻia ma mua o 1000% o ka RDI.
ʻAi: Hāʻawi kahi steak pipi 170g i 150% o ka RDI.
Nā hua manu: Aia i kēlā me kēia hua manu ma kahi o 6% o ka RI.
Ka waiū waiū: Hāʻawi kahi kīʻaha o ka waiū holoʻokoʻa ma kahi o 18% o ka RDI.
ʻAʻole manaʻo ʻia ka nui o B12 he mea hōʻino no ka mea pinepine pinepine ʻole ʻia ka BXNUMX ma waho o ka mimi.
Pono ka calcium no kēlā me kēia cell. Minamina ia i nā iwi a me nā niho, ʻoiai ke ulu wikiwiki. Hoʻohui ʻia, hoʻokani ka calcium i kahi mole mole hōʻailona no ke kino holoʻokoʻa. Inā ʻaʻole ia, ʻaʻole hiki i ko mākou naʻau, nāʻiʻo a me nā aʻalolo ke hana. Hoʻopaʻa paʻa ʻia ka hoʻoliʻiliʻi o ka puna i loko o ke koko, a waiho ʻia kekahi mea i loko o nā iwi. Me ka nele o ka puna i loko o ka papaʻai, kipaku ʻia ia mai nā iwi.
ʻO kēia ke kumu o ka hōʻailona maʻamau o ka nele o ka calcium he osteoporosis, ka mea i hōʻike ʻia e nā iwi palupalu a palupalu hoʻi. ʻO nā ʻōuli o ka nui loa o ka maʻi kalikimaka me nā iwi palupalu (rickets) i nā keiki a me nā osteoporosis, ʻo ka mea ʻelemakule hoʻi.
ʻO nā kumuʻai meaʻai o ka puna ...
Iʻa me nā iwi: Loaʻa i hoʻokahi kini sardine 44% o ka RI.
Hale waiū: Aia i loko o hoʻokahi kīʻaha o ka waiū 35% o ka RI.
ʻO nā lau uliuli e like me kale, spinach, broccoli.
ʻO ka pono a me ka palekana o nā hoʻopiha kalika i hoʻopaʻapaʻa ʻia e nā ʻepekema i nā makahiki i hala iho nei.
ʻOiai ʻoi aku ka maikaʻi o ka loaʻa ʻana o ka calcium mai ka meaʻai ma mua o ka hoʻopili ʻana i ka papaʻai, pono ke kōkua kalipuna no ka poʻe i lawa ʻole ka nui o kā lākou papaʻai.
ʻO ka Wikamina A kahi wikamina pono ke hoʻoheheʻe ʻia momona. Kōkua ia i ke ʻano a mālama i ka ʻili olakino, nā niho, nā iwi a me nā membrane pūnaewele. Hoʻohui ʻia, hoʻopuka ia i nā pigment maka e pono ai no ka hihiʻo.
Aia ʻelua ʻano ʻokoʻa o ka loaʻa ʻana o ka wikamina A
Mākaukau ʻia ka Vitamin A: Loaʻa kēia ʻano huaora A i nā huahana holoholona e like me ka ʻiʻo, ka iʻa, ka moa, a me nā huahana waiu.
Pro-vitamin A: Loaʻa kēia ʻano wikamina A i nā meaʻai mea kanu e like me nā huaʻai a me nā mea kanu. ʻO Beta-carotene, ka mea a ke kino e hoʻohuli i ka wikamina A, ʻo ia ka ʻano nui loa.
Ma mua o 75% o ka poʻe e ʻai i nā meaʻai Komohana loaʻa i ka nui o ka wikamina A ʻaʻole pono e hopohopo no ka hemahema. Eia nō naʻe, ʻike pinepine ʻia ka hemahema o ka wikamina A i nā ʻāina kūkulu he nui.
Hiki i ka hemahema Vitamin A ke hana i nā maka o ka manawa pōkole a paʻa hoʻi a hiki i ka makapō. ʻO ka ʻoiaʻiʻo, ʻo ka hemahema o ka wikamina A ke kumu nui o ka makapō i ka honua.
ʻO nā kumuwaiwai o ka wikamina A i pau…
Nā huahana: Hoʻokahi ʻāpana (60 g) o ke ake pipi e hāʻawi aku ma mua o 800% o ka RDI.
ʻO ka aila akepaʻa iʻa: Loaʻa i hoʻokahi punetune kahi o 500% RI.
Nā kumuwaiwai papaʻai o beta-carotene (provitamin A) e komo pū me…
ʻO kaʻuala: ʻO kahi ʻuala i hoʻolapalapa ʻia (170 g) i loaʻa he 150% RI.
Kāloti: Hāʻawi kahi kāloti nui i 75% o ka RDI.
ʻO nā lau lau ʻōmaʻomaʻo ʻōmaʻomaʻo: 28 gram o ka milo hou e hāʻawi ana iā 18% o ka RDI.
ʻO ka magnesium kahi mineral nui i ke kino. He mea nui ia no ka hanana o nā iwi a me nā niho a pili i loko o 300 i nā hopena enzymatic.
Hoʻopili ʻia nā pae magnesium haʻahaʻa me nā ʻano olakino, e like me ka maʻi diabetes 2, metabolic syndrome, maʻi puʻuwai, a me ka osteoporosis. ʻO ka pae magnesium haʻahaʻa ka mea maʻamau i waena o nā mea maʻi i hōʻola ʻia. Hiki i kēia ma muli o ka maʻi ponoʻī, kahi hōʻemi o ka hana digestive, a lawa ʻole paha ka lawe ʻana i ka magnesium.
ʻO nā ʻōuli nui o ka hemahema nui o ka magnesiuma, ʻo ia nā puʻuwai o ka puʻuwai maʻamau, ka ʻū ʻana o nā mākala, ka maʻi palupalu o nā wāwae, ka luhi, a me ka migraines. ʻOi aku ka liʻiliʻi o ka ʻike ʻia, nā ʻōuli lōʻihi e ʻike ʻole ʻia e pili ana i ke kūpaʻa ʻana o ka insulin a me ke koko kiʻekiʻe.
ʻO nā kumuwaiwai papaʻai o ka magnesium e komo pū ...
Nā hua a pau: Hoʻokahi kīʻaha o ka oats (170 g) loaʻa 74% o ka RI.
Nati: hāʻawi nā ʻalemona 20 i 17% o ka RI.
Kokolekaʻeleʻele: 30g kokolekaʻeleʻele (70-85%) hāʻawi iā 15% o ka RDI.
ʻO nā lau lau, ʻōmaʻomaʻo: 30 gram o ka milo maka e hāʻawi iā 6% o ka RDI.
I ka hōʻuluʻulu ʻana i nā mea i luna, hiki ke hoʻopaʻapaʻa ʻia nā keiki, nā wahine ʻōpio, nā ʻelemakule a me nā mea ʻai i ka makaʻu nui i kekahi mau hemahema nutrient. A ʻo ke ala ʻoi loa e pale aku ai ka ʻai ʻana i ka papaʻai kaulike e hoʻopili pū ʻia me nā mea kanu a me nā holoholona. Eia nō naʻe, hiki ke kōkua ʻia i nā mea hoʻopihapiha ke hiki ʻole ke lawa nā wikamina mai ka papaʻai wale.
ʻO Sergei Agapkin, kauka hoʻoponopono:
- E mālama i ka ʻōpio a me ka nani, e ʻike pono i kāu papaʻai he 5 mau huaora pono e pono ai. ʻO kēia ka wikamina A - pili ia i nā mea nui he nui, mai ka ʻili a i nā ʻano hānau. Loaʻa i ke akepaʻa, yolk egg, butter. Aia i loko o kēia mau meaʻai nā wikamina D, he mea nui ia no nā iwi a me nā mākala, ka pale a me nā ʻōnaehana. ʻO ka wikamina C - hana i ka ʻili i lahilahi, pale aku i nā wili. Loaʻa i loko o nā currants ʻeleʻele, nā pūhaka ala, nā pepa bele. ʻO kēia ka lāʻau E - ka wikamina nui loa no ka nani a me ka ʻōpio. I loko o ka aila sunflower i hoʻomaʻemaʻe ʻole ʻia. A ʻo ka mea hope loa, he wikamina B ia, he kuleana nui ia i ka metabolism pūnaewele. Aia i loko o ka palaoa, nā pi, nā lau.