ʻAʻole ia he maʻi kakaʻikahi ka anemia hemahema, ʻoiai ʻaʻole ʻike pinepine ʻia. E noʻonoʻo wale, he malaise liʻiliʻi, pōkole o ka hanu, nele i ka ʻai - e kākau mākou i nā mea āpau a hiki i ka melancholy hāʻule. A he mea maikaʻi inā e hoʻopiha hou ʻia ka nele o ka hao, a inā ʻaʻole? E kōkua kēia mau huahana iā ʻoe e uku liʻiliʻi no ka nele o kēia mea nui i kou kino.
Ka iʻa kai
Aia ma waena o lākou nā ʻū a me nā pā, 100 grams o ia mea e hāʻawi iā ʻoe i kēlā me kēia lā o ka hao. He 5.7 mg o ka hao, ka sardines canned-2.9, canned tuna-1.4, shrimp-1.7 mg.
ʻAi
ʻO ka ʻiʻo wīwī ʻeleʻele ʻulaʻula a me ka ʻiʻo ʻiʻo he kumu maikaʻi loa ia o ka hao. ʻO ke akepaʻa o ke keiki bipi he 14 mg o ka hao (no ka 100 grams o ka huahana), i ka puaʻa-12 mg, i ka moa-8.6, i ka pipi-5.7. No ka hoʻohālikelike, loaʻa i ka ʻiʻo moa ʻeleʻele he 1.4 mg o ka hao, a he 1 wale nō ka māmā.
Nā makepili
Nui nā kīʻaha kakahiaka a i ʻole cereals - bran, cereals, berena-ua hoʻonui pū ʻia me ka hao. Eia kekahi, loaʻa iā lākou ka nui o ka fiber a me nā kalapona lōʻihi e mālama i ka ikehu no ka manawa lōʻihi. ʻO ka palaoa Rye he 3.9 mg o ka hao no 100 grams o ka huahana, palaoa bran-10.6 mg, buckwheat-7.8, oatmeal-3.6.
ʻO Tīkuʻi Keiki
I ka hapalua o ke kīʻaha o ka tofu, e loaʻa kahi hapakolu o ka lā o ka hao o kēlā me kēia lā. Hiki ke hoʻohui i ka tī i kahi salakeke a i ʻole hoʻohana ʻia i nā mea ʻono.
Legumes
He nui ka hao i nā legumes i hoʻolapalapa ʻia, no laila ʻo ka hapalua o ke kīʻaha lentil he hapalua o kāna ʻai i kēlā me kēia lā. Aia ka pī i ka 6.8 mg o ka hao no 100 grams, nā pīni ʻōmaʻomaʻo-5.9, soy-5.1, nā pīni keʻokeʻo - 3.7, ʻulaʻula-2.9 mg.
Kukui a me na anoano
He kumu hao maikaʻi loa ka nati. No ka laʻana, 100 grams o nā pistachios i loaʻa i ka 4.8 mg o kēia mea, i ka pīni-4.6, almonds-4.2, cashews-3.8, walnuts-3.6. ʻO ka hao waiwai loa mai nā hua - sesame-14.6 mg, a me nā hua paukena - 14.
Nā hua a me nā meaʻai
ʻO kahi kumu maikaʻi o ka hao he mau lau ʻōmaʻomaʻo ʻeleʻele, e like me ka spinach-3.6 mg, cauliflower a me Brussels sprouts-1.4 a me 1.3 mg, kēlā me kēia, broccoli-1.2 mg.
Aia i loko o nā apricots i hoʻomaloʻo ka 4.7 mg o ka hao, prunes - 3.9, nā hua puaʻa -3.3, nā peach maloʻo-3 mg. ʻOi aku ka maikaʻi o nā hua maloʻo no ka anemia a i ʻole i mea e pale aku ai iā ia.
Mai nā'ōmaʻomaʻo,ʻo ka paʻi ke alakaʻi i ka mea hao - 5.8 mg, artichokes-3.9 mg. I ka 100 grams o ka molasses - 21.5 mg o ka hao.
He aha ka mea e ʻai ai e kōkua i kou kino me ka anemia hemahema o ka hao?
1. Lean pipi, puaʻa a iʻa steak.
2. ʻO nā hua hua ʻai me nā mea kanu a me ka salakeke o nā lau.
3. Pate ate. E hoʻopili maikaʻi ʻia me ka sauerkraut.
4. ʻO nā pancakes iʻa me ka milo - he pā pālua o ka hao.
5. ʻO ka momona o nā cashews, nā hua paina, nā hazelnut, nā pī, nā ʻalemona.