Di kekahi mau lā, ua ʻaʻahu kāu keiki liʻiliʻi i kaʻu papier-mâché. Kolo ʻo ia a puni, huhū a uē maʻalahi. E ʻoluʻolu, he mea maʻamau i kēia manawa o ka makahiki! Inā loaʻa iā ia ke kaulahao o nā maʻi i kēia hoʻoilo - ʻo ka tonsillitis, ke anu, ka maʻi maʻi a me nā maʻi ʻē aʻe - pono kāna ʻōnaehana pale e huki i kāna mau kumuwaiwai e pale iā ia iho. mālama ʻia ka huaora a me ka mineral, i ke 'ano wae hao a me ka huaora C, ʻelua mau mea e luku ai i nā maʻi maʻi a me nā microbes. Akā ma ka hoʻokomo ʻana i kēia mau mea nā meaʻai hoʻoikaika kino i nele, e ola koke ia. Me ka poina ole i ka paipai he pua opu kaulike i ʻoi aku ka maikaʻi o kāna ʻōnaehana pale. E kau i nā meaʻai fermented e like me ka yogurt ma ka papa kuhikuhi.
ʻAʻai hao pono ʻole
ʻO ka hapa haomea mau loa i keia la : e like me ka National Health Nutrition Program (PNNS), pili ia ma waena 20 a me 30% o nā keiki a hiki i 3 makahikis a, e like me ka Prof. Patrick Tounian, ke poʻo o ka pediatric nutrition and gastroenterology department ma Trousseau hospital, ma Paris, ma waena o 10 a 20% o nā keiki ma waena o 3 a 10 mau makahiki. Eia naʻe, ʻo kēia mineral he a ka mea nui o ka hemoglobin : ʻo kahi hemahema e alakaʻi ai i ka oxygenation maikaʻi ʻole o ke koko a, ʻo ia hoʻi, ke kumu i ka luhi nui i nā keiki. Inā ʻike ʻoe i kāu keiki liʻiliʻi haʻalulu a luhi, e ike i kana kauka. ʻO kahi hoʻokolokolo piha a, inā pono, he hoʻāʻo koko no hoʻohana i kona waihona hao (ferritin) e lawa no ka ike ana i ka ma'i anemia, i hiki i ke kauka ke kauoha a pākuʻi hao ʻekolu mahina paha. Akā ʻo ka hapa nui o ka manawa, e ʻōlelo nui ʻo ia e hoʻoikaika i nā meaʻai i loaʻa iā ia.
Wahi a ka National Food Safety Agency (ANSES), hoʻohana ʻia ka hao no ka 7 mg mai 1 a 9 mau makahikiA laila 8 mg mai 10 a 12 mau makahiki. "Mai ka makahiki 3, e hoʻomākaukau i hoʻokahi a ʻelua paha ʻāpana i kēlā me kēia lā, i hoʻohālikelike ʻia i kona mau makahiki a me kona pōloli, i ka ʻiʻo ʻulaʻula a i ʻole ka iʻa", ʻōlelo ʻo Professor Tounian. E koho i ka pipi, ka ʻiʻo, ka ʻōpae a i ʻole ka scallops ʻO ka mea i kapa ʻia ʻo "heme" hao i hui maikaʻi ʻia e ke kino. Wahi a ka PNNS, ʻo ka ʻāpana protein i ʻōlelo ʻia i kēlā me kēia lā he 50 g a hiki i 6 mau makahiki, a laila 100 g ma waena o 10 a me 12 mau makahiki.
kekahi nā mea kanu a me nā legumes he hao nō hoʻi, akā i nā mea liʻiliʻi. ʻO kēia ka hihia o nā lillill, ʻO nā'ōpena, ʻO nā pīpī keʻokeʻo i 'ōwili. ʻO kahi steak pipi (2,83 mg / 100 g) i hui pū ʻia me kahi pā o ka spinach (2 mg / 7 g) a me ka lawelawe ʻana i nā lentils (100 mg / 1,59 g) he ʻai e uhi i kāu mau meaʻai. pono i kēlā me kēia lā. ʻO kekahi meaʻai e makemake ai : nā meaʻai mākū. ʻO kā lākou waiwai? Ko lakou waiwai i ʻōpiopio paʻakikī. Hoʻolaha mālie ka hope ikehu ma ke kino, e kōkua ana i ke keiki e noho lō'ihi i kona kino.
5 mau meaʻai i waiwai i ka hao
Koleka ʻeleʻele (40%): 17,1 mg / 100 g.
ʻO ka palaoa sandwich multigrain: 9,95 mg / 100 g.
ʻO ka steak: 2,83 mg / 100 g.
Apricots maloʻo: 4,3 mg / 100 g.
Müesli : 6,26 mg / 100 g.
Pili mākou i ka vitamina C
E kōkua i kāu keiki e loaʻa ka nui o nā huaora! Pili pū kekahi i ka huaora C, ka mea paipai i ka omo ana o ka hao e ke kino, a e like me ka noiʻi Italia i paʻi ʻia ma ka Journal of Ethnopharmacology, lawe mai he hoʻonui i ka ikehu. Wahi a ANSES, Pono ke keiki ma waena o 4 a me 6 mau makahiki he 75 mg / lā o keia huaora makamae, 90 mg ma waena o 7 a 9 mau makahiki et 100 mg mai 10 a 12 mau makahiki. E uhi ʻia kāna mau pono ma ka hāʻawi ʻana iā ia i kahi ʻāpana i ke awakea a i ke ahiahi paha o broccoli (37,3 mg / 100 g) a i ʻole Kāpena keʻokeʻo (53,25 mg / 150 g), a me kahi alani waena (59 mg vitamina / 150 g) a i ʻole a Kiwi (59 mg / 100 g). I loko o hoʻokahi mahina o kēia ʻai i piha i nā huaora, e loaʻa hou iā ia kahi ʻano ʻOlumepika!
5 mau meaʻai momona i ka huaora C
ʻO ka strawberry: 67 mg / 100 g.
Pepa ʻulaʻula maka: 162 mg / 100 g.
Pepa ʻōmaʻomaʻo maka: 120 mg / 100 g.
ʻAlaʻala: 42,1 mg / 100 g.
Alani: 39,7 mg / 100 g.
(1) Hoʻohana kuʻuna o nā mea kanu lāʻau ma Valvestino, J. o Ethnopharmacology, janvier 2009.