Contents
- Nā ʻōlelo ʻōlelo ʻao
- ʻO nā huahana pono loa
- Nā Lāʻau Folk
- Nā huahana weliweli
ʻO ka iwi nui o ko mākou kino ka iwi, ʻo ia nā iwi e pili ana i nā hono. Hana ka iwi iwi i kahi hana pale, a hui pū me nā mākala i ka neʻe ʻana o kahi kanaka.
Māhele ʻia nā iwi i nā ʻano 4: tubular, pōkole, pālahalaha a kāwili ʻia.
ʻO kahi laʻana o nā iwi tubular ka humerus a me ka femur, nā iwi pōkole - nā iwi o ka wāwae, nā iwi pālahalaha - ka scapula, a kāwili ʻia - nā iwi o ka iwi poʻo. Aia i loko o nā iwi ka iwi iwi. A ʻo nā iwi ponoʻī he mea paʻa a me nā paʻakai kohuke.
I ka huina, aia ma kahi o 200 mau iwi i ke kino o ke kanaka, i hiki ke kū i ka ukana o 160 kg no 1 kenimika ʻahā like o ko lākou ʻili.
Nā ʻōlelo ʻōlelo ʻao
No ka hana ʻeleu, pono ka lolo i ka meaʻai maikaʻi. He ʻōlelo aʻoaʻo e kāpae i nā kemika weliweli a me nā preservatives mai ka papaʻai.
ʻO nā haʻawina i hoʻopaʻa ʻia ma mua o 1 nā haumāna i hōʻike i nā hopena aʻe. ʻO nā haumāna me nā meaʻai ʻaʻole i hoʻokomo i nā ʻono hana, nā kala, a i ʻole nā preservatives i hana ʻia he 000% ʻoi aku ka maikaʻi ma ka hōʻike IQ ma mua o nā haumāna e lawe nei i nā mea hoʻopuka i ʻōlelo ʻia aʻe.
ʻO ka mālama ʻana i ke ʻano o ka hana a me ka hoʻomaha, ka meaʻai kūpono a me ka hana, ka pale ʻana i ka wā kūpono i nā hana hewa, e mālama ai i ka olakino lolo no nā makahiki he nui.
ʻO ka ʻenemi nui no ke olakino o ka ʻōiwi skeletal ʻo osteoporosis, ka mea i lilo i ʻōpio nui loa. ʻO nā keiki pū kekahi me ia.
A he aha ka mea e hiki iā mākou ke ʻōlelo e pili ana i nā wahine i hoʻolilo ʻia ka puna i ka wā hāpai e kūkulu i ka iwi iwi o kahi keiki. Loaʻa iā lākou ka osteoporosis pinepine! A ʻo nā mea āpau no ka mea ʻaʻole i loaʻa i ke kino ka hoʻololi kūpono o nā meaola no ke ola maʻamau.
I mea e holo maʻamau ai ka ʻōnaehana musculoskeletal, pono e hoʻonui ʻia ka wai paʻakai o ka wai i loko o ke kino. Mālama ʻia kēia e ka hoʻolako ʻana o ke kino me ka meaʻai kūpono kūpono a me ka lawa kūpono o ka wai me ka ʻai kūpono o ka paʻakai paʻakai.
ʻO ke kino o ke kanaka he 60% ka wai, no laila ka wai, nā wai a me nā meaʻai wai i ka papaʻai e pono ai i kēlā me kēia lā i ka nui o ka nui.
ʻO ka hapa nui o nā paʻakai mineral pono e pono ai no ka ikaika o ka iwi i loaʻa i nā meaʻai maʻalahi a me nā mea maoli (nā mea kanu, nā hua, nā hua a me nā mea kanu).
ʻO nā meaʻai olakino loa no nā iwi
I mea e mālama ai i ke olakino o ka ʻōiwi skeletal, pono nā vitamina a me nā minelala e like me ka calcium, wikamina D3, keleawe, manganese, zinc, magnesium a me phosphore.
ʻO nā huahana i loaʻa iā lākou:
ʻO ka waiū a me nā meaʻai waiu nā kumu maikaʻi o ka calcium. Hoʻoikaika lākou i nā iwi a me nā niho. Eia kekahi, inā pono e inu ʻia ka waiū ma ka liʻiliʻi o ka lita, a laila pono e ʻai ʻia ka paʻakai paʻakikī i loko o 120 - 150 gr.
ʻO nā lau lau a me nā ʻōmaʻomaʻo. No ka poʻe ʻaʻole ʻae i nā huahana waiu ma lalo o kekahi mau kūlana, kūpono paha nā kumu kumu calcium organik. ʻO kēia ka celery, spinach, collard greens. Loaʻa iā lākou, ma kahi o ka calcium, nā mea pono e like me ka potassium, iron, zinc, magnesium. Eia kekahi, waiwai lākou i nā huaora B, E a me PP.
Sardine, salemona, tuna. I mea e lawe maʻamau ʻia ai ka puna, pono ke alo o ka wikamina D, ka mea waiwai nui i ka iʻa. I mea e hōʻalo ai i ka osteoporosis, ua lawa ia e ʻai ai iā lākou i ka nui o 50 gram i kēlā me kēia lā. I ka manawa like, ʻaʻole pono e hoʻopau ʻia ka meaʻai i kēkū. ʻOi aku ke kuke iā ʻoe iho.
Akepaʻa Waiwai ia i loko o ke keleawe, wikamina A a me ka wikamina D3, ka mea e kōkua i ka hoʻomaikaʻi ʻana i ka lawe ʻana o ka phosphore a me ka puna.
Flounder, capelin, pollock, heʻe. Kahi kumu o ka phosphorus organik, mahalo i kahi e loaʻa ai ka omo o ka calcium.
Nā hua ʻupu, buckwheat, peanuts. ʻO kahi kumu pono o ka zinc, ka mea, me ka phosphorus, ke kuleana no ka lawe ʻana i ka calcium a me ka huaola D.
Nuts, millet, seaweed, bran, prunes. ʻO ke kumu o ka magnesium, ʻo ia ke kuleana no ka hana o osteosit.
ʻApika. He waiwai ia i ka potassium, ʻo ia ke kuleana no ka hana maʻamau o nā mākala e kaohi i ka ʻōnaehana iwi.
Beets, spinach, porcini mushroom. Loaʻa i kēia mau meaʻai āpau kahi antioksant pono e like me ka manganese. Mahalo iā ia e lawe ʻia ka ulu maʻamau a me ka ulu ʻana o ka iwi a me ka iwi iwi.
ʻO kaʻuala, pepa bele, persimmon, ʻōmato. Loaʻa iā lākou kahi huahana nui no nā iwi e like me beta-carotene, kahi mea mua o provitamin A.
Citrus. Loaʻa iā lākou ka huaora C, kahi hopena maikaʻi i ke olakino o nā iwi. ʻO ka Vitamin C i loko o ke kino o ke kanaka e hoʻololi i ka calcium mai kahi ʻano inorganic i kahi meaola.
Nā lāhui kanaka no ka hoʻoikaika ʻana i nā iwi
No ka ikaika o nā iwi a me ko lākou ulu wikiwiki ma hope o ka hōʻino, hoʻohana ʻia kēia mau ʻano:
- Ka wai kāloti hou i ʻānai ʻia (100-200 gram i mau manawa i ka lā);
- Wai lau palaoa;
- ʻO Comfrey tī (nā aʻa a me nā lau i hoʻohana ʻia).
Nā meaʻai weliweli no nā iwi
Nā meaʻai e hoʻoneʻe i ka calcium mai nā iwi:
- Kope a me kī;
- nā inu inu kalapona (Coca-Cola, no ka laʻana, loaʻa ka phosphoric acid, i mea weliweli loa i nā iwi)
Nā meaʻai e ālai ana i ka lawe ʻana o ka calcium
- ʻO Oatmeal - loaʻa ka waikawa phytic
- Alcohol