ʻO ka meaʻai mea kanu i hoʻolālā maikaʻi ʻia e hāʻawi i ka hao kūpono.
ʻO ka poʻe e ʻai ana i nā meaʻai mea kanu ʻaʻole ʻoi aku ka nui o ka poʻe e ʻai i ka ʻiʻo e loaʻa i ka anemia deficiency hao.
Ma waena o ka poʻe o nā meaʻai āpau, aia kekahi poʻe i nele i ka hao, ʻaʻole kēia ma muli o ka loaʻa ʻole o ka hao mai ka meaʻai.
He mea nui ka loaʻa ʻana o ka hao ma o ka meaʻai, akā pili ka hao a me ka hoʻohana ʻana i kekahi mau kumu ʻē aʻe.
ʻElua ʻano hao ma nā meaʻai. Heme a me ka heme ole. Loaʻa ka hao heme i ka ʻiʻo ʻulaʻula. Ma kahi o 40% o ka hao i loaʻa i ka ʻiʻo he heme, a ʻo 60% he non-heme, loaʻa pū kēia ʻano hao i nā mea kanu.
Hoʻonui nuiʻia ka hao hao i mua o ka huaora C. Hoʻopilikiaʻia kēia hana e ka tannic acid i loaʻa i ke kī a me nā nati; ka calcium, ka mea nui i loko o nā huahana waiu; nā oxylates, i loaʻa i loko o nā lau ʻōmaʻomaʻo, ʻoi aku ka nui o ka sorrel a me ka spinach; ʻO nā phytates i loaʻa i nā kīʻaha piha a me nā legumes.
ʻOi aku ka maʻalahi o ka hao heme i ke kino, no ka mea, ʻaʻole e like me ka hao non-heme, ʻaʻole ia e hilinaʻi i ke alo o ka huaora C. ʻO ka pōmaikaʻi, nui nā mea kanu a me nā huaʻai i kiʻekiʻe i ka vitamina C, no laila inā ʻai nui nā mea kanu a me nā vegans. ʻO nā huaʻai a me nā mea kanu, ka loaʻa ʻana o ka huaora C me ka hao, ʻaʻole pilikia ka hao hao iā lākou.
He mea nui i nā mea ʻai meaʻai a me nā vegans ke loaʻa i ka hao mai nā ʻano mea kanu like ʻole, ma muli o ka emi ʻana o ka lawe ʻana o ka hao non-heme. ʻAʻole kēia manaʻo e ʻai kākou i ka ʻiʻo. ʻO ia ke ʻano he ʻano like ʻole a kaulike ka meaʻai, no ka mea, ʻoi aku ka maikaʻi o ka hoʻomoʻa ʻana o nā meaʻai a hoʻohana ʻia e ko mākou kino i mua o nā meaʻai ʻē aʻe.
Pono e komo i loko o ka ʻai ka nui o nā mea kanu a me nā huaʻai, a me nā kīʻaha holoʻokoʻa a me nā legumes, nā nati, a me nā kumu waiwai ʻē aʻe o ka tannic acid e hoʻoikaika ai i ka hao. He liʻiliʻi ka phytates ma mua o ka berena hū ʻole, akā ʻaʻole ia manaʻo ʻaʻole pono mākou e ʻai ia. 'O ia ho'i, pono mākou e hui pū me nā huahana'ē a'e.
ʻOi aku ka maikaʻi no nā mea ʻai meaʻai a me nā vegans e loaʻa ka hapa nui o kā lākou hao mai nā meaʻai holoʻokoʻa ma mua o ka hilinaʻi ʻana i nā mea hoʻohui a i ʻole nā meaʻai i hoʻopaʻa ʻia i ka hao, ʻaʻole i komo maikaʻi ʻia a hiki ke hoʻoulu i ka constipation.
Inā mākou e ʻai i ka ʻiʻo a ʻaʻole paha, ʻo ka meaʻai kiʻekiʻe i ka palaoa a me ka palaoa i hoʻomaʻemaʻe ʻia, nā meaʻai maikaʻi ʻole i haʻahaʻa ʻia i ka palaoa piha, nā legumes, nā huaʻai, a me nā mea kanu hiki ke alakaʻi i ka nele o ka hao.
ʻO ka hoʻoheheʻe maikaʻi ʻana, a me ka lawa ʻana o ka waika hydrochloric i loko o ka ʻōpū, he mea koʻikoʻi nō hoʻi ia i ka lawe ʻana i ka hao. Inā maika'i kou 'ai, 'o ia ho'i, ua lawa ka 'akika o ka 'ōpū e 'eli ai i kāu 'ai ('o ia ke kumu e 'ai wale ai 'oe i kou pololi).
ʻO ka mea pōmaikaʻi, ʻoi aku ka maikaʻi o ka meaʻai mea kanu e hoʻoikaika i ka ʻai maikaʻi a me ka ʻai maikaʻi.
He mea koʻikoʻi ka makahiki i ka komo ʻana o ka hao. Pilikia loa na kaikamahine opio i ka hooulu ana i ka hao ma muli o ka maikai ole o ka ai o ka poe opiopio, i hui pu ia me ka hoomaka ana o ka menstruation. He palupalu nō hoʻi nā wahine hāpai, a ma ke ʻano laulā, ʻoi aku ka hao o nā wahine ma mua o ka menopause ma mua o nā wahine post-menopausal.
ʻO nā kaikamahine ʻōpio e alakaʻi ana i kahi ʻano meaʻai meaʻai ʻoi aku ka nāwaliwali no ka mea, i ka haʻalele ʻana i ka ʻiʻo, ʻaʻole lākou e nānā mau i ka loaʻa ʻana o nā kumu mea kanu o ka hao i kā lākou ʻai.
Hiki i ka poʻe ʻelemakule ke nele i ka hao no ka mea ʻaʻole hiki iā lākou ke ʻai nui. Nalo paha ko lākou hoihoi i ka meaʻai, ʻaʻole maʻalahi ka loaʻa ʻana o ka meaʻai, a paʻakikī paha ke kuke ʻana no lākou iho. Eia kekahi, ʻoi aku ka maikaʻi o kā lākou kino i nā meaʻai. ʻO ka nele o ka hao kekahi o nā pilikia pili makahiki.
Akā ʻaʻole hiki ke ʻike ʻia ka nele o ka hao i ka makahiki. Ua hōʻike ʻia nā haʻawina ʻo ka poʻe ʻelemakule e ʻai nei i nā meaʻai olakino e noho lōʻihi i ke ʻano kino maikaʻi, ʻaʻole hiki ke lilo i mea kīnā ʻole a makemake ʻole i ka meaʻai olakino, a liʻiliʻi hoʻi e loaʻa i nā hemahema o ka meaʻai. ʻO nā meaʻai mea kanu waiwai nui i ka hao: nā pīni, ka pī a me nā lentila, nā hua maloʻo e like me nā prunes a me nā apricots, nā mea kanu ʻōmaʻomaʻo, nā nati a me nā ʻanoʻano, nā limu e like me ke kelp a me ka nori, soy a me nā huahana soy e like me ka tempeh a me ka tofu, nā kīʻaha piha.