Wahi a ka National Heart, Lung, and Blood Institute, ʻo ka anemia ka maʻi koko maʻamau ma ʻAmelika Hui Pū ʻIa, e hoʻopilikia ana ma mua o 3 miliona ʻAmelika he vegans a me nā mea ʻai ʻai.
ʻO ka maʻamau, hiki ke hana ʻia ka anemia ma muli o ka nele o ka hao, a me ka hemahema o ka huaora B12, ka hāpai ʻana, a i ʻole nā pilikia olakino. ʻO nā hōʻailona e loaʻa paha iā ʻoe ka maʻi anemia, ʻo ia ka luhi mau loa, ka ʻili ʻeleʻele a ʻulaʻula paha, nāwaliwali, dizziness, irregular heartbeat, short of breath, headache, chest pain, and cold hands and feet, e like me ka American Mayo Clinic. Inā manaʻo ʻoe ua pilikia ʻoe no ka anemia hemahema hao a i ʻole ka nele o ka huaora B12, e ʻike i kāu kauka.
Eia 13 o nā meaʻai mea kanu waiwai nui loa e hiki iā ʻoe ke hoʻokomo i kāu ʻai. E ʻai i ka nui o nā meaʻai waiwai huaʻai C e like me nā hua citrus, cauliflower a me ka broccoli e hoʻonui ai i ka hao hao a hiki i 300%.
1. Nā pīni
Wahi a ka Vegetarian Resource Group (VRG), ʻo nā pīni e like me ka moa a me nā pī ka mea hao kiʻekiʻe loa i loko o nā pīni, me nā pīni moʻa i loaʻa ka 4,2 a i ka 4,7 mg o ka hao ma ke kīʻaha kuke. ʻO nā pīni maloʻo i hanaʻia mai ka'ōpala ka mea hao kiʻekiʻe loa, akā hiki iāʻoe ke koho i kahi koho canned kūpono.
2. Nā Lētē
E like me nā pī a pau, loaʻa i nā lentils ka nui o ka hao. Hoʻokahi kīʻaha o nā lentil i hoʻolapalapa ʻia ma kahi o 6,6 mg o ka hao. Nui nā ʻano lentil: ʻoi aku ka maikaʻi o nā lentil ʻeleʻele a me ka ʻōmaʻomaʻo no nā kīʻaha e like me ka curries, nā lentil ʻulaʻula e kuke maikaʻi a maikaʻi no ka sopa, paʻa nā lentil ʻeleʻele i ke ʻano ma hope o ka kuke ʻana. .
3. Nā huahana soy
E like me ka soybeans, ʻo nā meaʻai i hoʻokumu ʻia i ka soy e like me ka tofu, tempeh, a me ka waiū soy he kumu hao maikaʻi. Hana i ka porridge me ka waiu soy. E hana i ka omelet tofu a i ʻole ka ʻai i ka tempeh.
4. Nati, nā hua a me nā ʻai
ʻO nā nati, nā ʻanoʻano, a me kekahi mau ʻuala nati nā kumu hao maikaʻi. Wahi a Healthline, ʻo ka paukena, ka sesame, ka hemp, a me nā ʻanoʻano flax ka nui o ka hao. ʻO Cashews, pine nuts, almonds a me macadamia kekahi kumu maikaʻi. ʻO ka pāpaʻi, ka nati a me nā ʻanoʻano pālahalaha, me ka tahini, he hao nō hoʻi, akā e makaʻala i ka liʻiliʻi o ka hao ma mua o ka maka.
5. Nā lau ʻōmaʻomaʻo ʻeleʻele
Mai haʻalele i nā ʻōmaʻomaʻo. ʻO nā lau ʻeleʻele e like me ka spinach, kale, collard greens, beet greens, a me Swiss chard nā kumu hao nui. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka hao i ka 100 grams o ka spinach ma mua o ka nui like o ka ʻiʻo ʻulaʻula, nā hua manu, salmon a me ka moa. Hiki iā ʻoe ke hoʻohui i nā ʻōmaʻomaʻo lau i ka smoothies, e ʻai i ka salakeke, e hoʻoulu i loko o nā sopa a me nā curries, a i ʻole ka ʻai ʻana i nā ʻāpana kale. ʻAʻole makemake i ka kale? Maikaʻi nō hoʻi nā huaʻai. ʻO Broccoli a me Brussels nā kumu maikaʻi o ka hao.
6. ʻUala
Loaʻa i ka uala haʻahaʻa ka nui o ka hao inā ʻaʻole ʻili. Hiki i kahi ʻuala nui ʻole i ʻili ʻia ke loaʻa i ka 18% o kāu koi hao i kēlā me kēia lā. No laila e hoʻolapalapa, hoʻomoʻa, puree, akā e hoʻomanaʻo - me ka ʻili. Aia ka ʻuala ma kahi o 12% o ka waiwai o kēlā me kēia lā.
7. Nā Mamo
Hiki i nā halo ke lilo i kumu hao maikaʻi, akā inā ʻoe e ʻai i kekahi mau ʻano like, e like me nā halo pihi a me nā halo ʻoyster. ʻAʻole nui ka hao i loko o Portobello a me shiitake. E hoʻohui i nā halo me ka tofu a me nā mea kanu, a i ʻole e hui pū me ka pī a me ka lentil.
8. Puuwai pama
ʻO ka naʻau pāma kahi hua ʻai i loaʻa mai ka ʻōpuʻu a i ʻole ka ʻōpū o ke kumu o ka niu a i ʻole ka pā acai. Aia ma kahi o 26% o ka waiwai o ka hao i kēlā me kēia kīʻaha o kēia ʻano mea kanu. He ʻano paʻa ko nā puʻuwai pāma a me ka ʻono kūʻokoʻa, e kaulana ai lākou no ka hana ʻana i nā kīʻaha vegan "marine" a me nā pālahalaha ʻaila.
9. Tomato paʻi a me nā tōmato maloʻo i ka lā
ʻAʻole nui ka hao i nā tōmato maka, akā hāʻawi ka paʻi tōmato a me nā tōmato maloʻo i ka lā i 22% a me 14% o ka DV no ka hapalua kīʻaha. E hoʻohana i ka paʻi kōmato e hana ai i ka ʻuala spaghetti homemade, a i ʻole e hoʻohui i nā tōmato i ʻoki ʻia i ka salakeke a me nā cereals.
10. Hua
ʻAʻole nui ka hao i nā huaʻai, akā he kakaikahi nō. ʻO nā mulberry, nā ʻoliva (nā hua ʻenehana), a me nā prunes he waiwai nui i ka hao. ʻO kēia mau huaʻai kekahi kumu maikaʻi o ka huaora C, e kōkua i ke kino e komo i ka hao.
11. Nā huaʻai holoʻokoʻa
E ʻai i nā ʻano kīʻaha piha a ʻai pinepine iā lākou. Wahi a Healthline, ʻo ka amaranth, ka oats, a me ka spelling he mau kumu hao maikaʻi ia. E hoʻomoʻa i nā cereals a me nā kuki olakino mai lākou.
12. kokoleka pouli
ʻAʻole waiwai wale ke kokoleka ʻeleʻele i nā antioxidants, akā i ka hao - 30 g aia ma kahi o 18% o ka waiwai o kēlā me kēia lā. Loaʻa iā ia ka manganese, ke keleawe, a me ka magnesium, e hana ana i kahi meaʻai nui. He kumu maikaʻi kēia e ʻai ai i hoʻokahi ʻāpana a ʻelua paha kokoleka ʻeleʻele i kēlā me kēia lā.
13. Molasses
ʻO ka molasses a i ʻole ka molasses, kahi huahana o ka hana kō, he 7,2 grams o ka hao no 2 punetēpē, e like me ka VRG. Akā naʻe, ʻaʻole hiki i nā mea a pau ke ʻai ia me nā puna, no laila e hoʻāʻo e hoʻohui i nā meaʻai vegan i kālua ʻia.