Contents
ʻO ka olakino iwi ka hoʻokumu o kou ola maikaʻi, ke manaʻo nei i ka lewa, ka nani o kou mau niho a me ke kūkulu ʻana i kino kino. No ka ikaika o nā iwi o ka iwi pono mākou i ka calcium a me ka wikamina D, ʻo ka nele o kēia mau mea ke kumu o ka hanana a me ka ulu ʻana o ka osteoporosis. He aha e hoʻolohe ai i ka mea mua?
kukui
ʻO nā nati e like me nā ʻalemona a me nā peanuts, loaʻa pū ka nui o ka potassium a pale i ka hoʻokuʻu ʻana o ka calcium mai ke kino a me ka nui o ka wai. Loaʻa i nā walnuts kahi moʻolelo moʻo o nā omega-3 fatty acid e kōkua i ka iwi e hana kūpono.
Sardine a me salemona
ʻO Salmon a me nā iʻa ʻē aʻe kahi kumu o ka lāʻau D, no laila i ka wā o ka haʻahaʻa o ka lā, he mea nui ia e hoʻokomo iā ia i kāu papaʻai. Hoʻohui ʻia, nui ka calcium i ka sardine, a me nā salmon polysaturated fatty acid, a hāʻawi pū kekahi i kahi hoʻomaikaʻi koʻikoʻi o ka iwi iwi āpau.
waiu
Kaulana ka waiū ma ke ʻano he kumu maopopo o ka kalipuna a me ka wikamina D a inā lawe kou kino i ka lactose, inu i kēlā me kēia lā i ke aniani o ka waiū a i ʻole ka huahana waiū fermented, kefir, ka waiū i hoʻomoʻa ʻia, yogurt. ʻO kahi ʻāpana tī - ka like like me ka waiū.
hua
ʻO nā hua manu kekahi o nā kumu waiwai protein, calcium a ʻoi loa hoʻi ka vitamini D - keu hoʻi i ka yolk. Akā ma muli o ka hoʻonui ʻia o ke kōkōhō, ka mea e pono ai ka hoʻohana ʻana o kēia huahana, paipai nā meaolaʻaiʻai ʻaʻole e lawe ʻia me nā hua.
maia
Manaʻo mākou ma ke ʻano he maiʻa ka maiʻa o ka potassium, akā ʻo kēia mau huaʻai momona kekahi i loko o nā meaola ʻē aʻe, me ka calcium. Mālama ka maiʻa i ka pale ʻana, paipai i ka metabolism o ka protein a me ka calcium, mālama iā lākou i loko o ke kino.
Nā mea kanu ʻōmaʻomaʻo
ʻO ka milo, nā ʻano kāpena āpau, nā ʻōmaʻomaʻo ʻōmaʻomaʻo i nā kumuwaiwai maikaʻi. Hāʻawi kahi huaola a me ka mineral waiwai o kēia mau mea kanu i ka hoʻopili ʻana o ka iwi iwi a me kona ola ʻana ma hope o nā ʻeha a me nā haki.
plums
Hoʻoikaika ʻo Prunes i nā iwi me ke kōkua o ka inulin, kahi mea e hāpai i ka lawe wikiwiki ʻana o ka calcium i loko o ke kino.
ʻO nā mea hou aʻe e pili ana i ka meaʻai no nā iwi olakino e kiaʻi i ka wikiō ma lalo:
