ʻO nā meaʻai kiʻekiʻe he 10 i loko o ka puna

ʻO ka calcium kahi mea nui no ka hana maʻamau o ke kino. I ke kanaka makua loaʻa mai 2 kg o ka kalipuna, akā pono ia i ka mālama mau ʻana a me ka hoʻopiha hou ʻana.

Ka awelika o kēlā me kēia lā mai kahi kanaka i ka makahiki mai 18 a 50 mau makahiki, ʻaʻole e ʻeha nei i nā maʻi koʻikoʻi, ma kahi o 1000 mg. ʻOiai nā ʻōpio, nā keiki, nā luahine a me nā wahine hāpai e pono ai kēia mea i nā nui he nui aku.

No ke aha mākou e pono ai i ka calcium:

• ka hoʻoikaika ʻana i nā iwi, nā aʻa a me nā kāwi
• ʻili maikaʻi
• ikaika nā kui a me ka lauoho ikaika
• hana paʻa o ka ʻōnaehana endocrine
• ka hoʻoikaika ʻana i nā paia o nā moku, ka hoʻokūpaʻa ʻana i ka mana o ka puʻuwai
• ka hoʻoikaika ʻana i ka ʻōnaehana hopohopo (nā hopena hōʻoluʻolu)
• ka mana o nā ʻalalā impulses e hoʻomaikaʻi i ka hana hoʻomanaʻo
• hoʻoikaika i nā niho, hoʻoliʻiliʻi i ka makaʻu o ka pala o ka niho

ʻO nā meaʻai he 10 kiʻekiʻe i waiwai i ka puna

E noʻonoʻo i nā huahana me kahi kiʻekiʻe o ka calcium, pono e hoʻokomo i kāu meaʻai inā makemake ʻoe e mālama i kou mau niho, lauoho, ʻili, iwi, ami, tendons, a me nā kīʻaha koko i ke kūlana maikaʻi loa.

1. Ke kīʻaha a me nā huahana waiu

ʻO ke ʻano o nā tīhi a pau ka nui o ka puna, akā ʻo ka pākēneka kiʻekiʻe loa i ka durum. 100 g o ka waiū Parmesan, cheddar, Emmental, Hōlani Loaʻa i kahi o 1,000 mg o ka puna. ʻOi aku ka nui o ka calcium i ka tī palupalu: Adygei, feta, Camembert, loaʻa ma kahi o 500 mg o ka puna. Pono mākou e hoʻomanaʻo i ka tī he hua momona, no laila ʻo ka hoʻohana nui ʻana e hoʻonāukiuki ai i ka loaʻa ʻana o ke kaumaha. Hoʻohui ʻia, hiki ke kiʻekiʻe i ka momona a i ʻole lipoproteins. Inā ʻoe e lilo i kaupaona, ʻaʻole pono ʻoe e ʻai ma mua o 50 gram o ka waiū momona i ka lā.

Mālama kahi tī maikaʻi i ka wikamina B. B1 hoʻihoʻi i ka ikehu, hoʻonui i ka pono. He mea nui ka B2 no nā keiki, no ka mea, ʻo kona hemahema ke alakaʻi i ka ulu lohi. Pili ʻo B12 i ke kaʻina o ka hana ʻana i nā hunaola koko, e hāpai ana i ka oxygen a hāʻawi i ka ikehu.

Loaʻa ka nui o ka calcium a me nā huahana waiu ʻē aʻe. I loko o 100 grams o ka waiū he 120 mg calcium, a me 100 g o ka cottage cheese - 165 g calcium. Loaʻa i ka pauka waiū he 1000 mg o ka calcium no 100 g o ka huahana, no laila, he mea hoʻolako maikaʻi loa ia o kēia ʻano trace pono i ke kino.

Ehia mau mea e pono ai e ʻai: 50 g ka waiū Hōlani i kahi lā, 300 g ka tī liʻiliʻi a i ʻole 500 gram o ka waiū e hāʻawi iā 50% o ka waiwai o ka calcium i kēlā me kēia lā.

2. Sesame

Loaʻa i ka sesame i hoʻomaʻemaʻe ʻole ʻia ka nui o ka calcium (1000 mg no 100 g huahana). Ua nalowale nā ​​ʻanoʻano sesame Hulled i kahi ʻāpana nui o ka mineral (60 mg no 100 g huahana), akā naʻe he meaʻai momona ka momona. Hiki ke kūʻai ʻia mai nā ʻanoʻano sesame maka i nā keʻena o ka papaʻai olakino, ʻoi aku ka maikaʻi o ka lawe ʻana i kahi hua pala a ʻeleʻele paha. E hoʻonui maikaʻi ʻo Sesame i kāu palaoa kakahiaka, akā hiki iā ʻoe ke hoʻohui ia i nā salakeke a me nā pā.

Loaʻa nā ʻanoʻano sesame huinaolaola, ka mea e hoʻokūpaʻa ai i ka ʻōnaehana pale, no laila e lilo nā ʻanoʻano sesame i mea maikaʻi i nā keiki i hōʻike ʻia i ke kaiapuni kolohe. He mea maikaʻi ia no nā wahine, ʻoiai he hopena maikaʻi ia ma ka ʻōnaehana genitourinary a hoʻomaikaʻi maʻamau i ka libido. He mea nui ka Sesame no ka hōʻemi ʻana i ke kaumaha no ka mea loaʻa sesamin , kahi mea e hōʻeleu ai i ka metabolism a hoʻēmi i ka cholesterol ʻino i loko o ke koko.

Pehea e ʻai ai: 30 gram o nā hua sesame ʻeleʻele a ʻeleʻele e hāʻawi iā 30% o ka waiwai o ka calcium i kēlā me kēia lā.

3. Sardinia

ʻAʻole ʻo Kalipona ka ʻiʻo o sardine, a i loko o kā lākou mau iwi, no laila e paipai ʻia e ʻai i nā sardine kiʻekiʻe ma ka aila a i ʻole ka luawai e hoʻolaha i nā iʻa i kāna wai ponoʻī, no laila palupalu nā iwi. Mānoanoa loa ka Sardine i loko o ka aila, no laila ʻaʻole ia e koi ʻia i ka poʻe makemake e lilo i ka paona, akā no ke koena o ka sardine kahi huahana koʻikoʻi me kahi kiʻekiʻe o ka puna. Loaʻa nā iʻa 4 o ka nui waena ma kahi o 200 mg o ka calcium, ma kahi o 20% o ka waiwai o kēlā me kēia lā. ʻOiaʻiʻo, mai hoʻopiha i ka maʻamau o ka lā i nā sardine wale nō.

Māʻona ʻo Sardine me ka huaʻai B12, a loaʻa pū kekahi i nā protein pono a me nā haʻihaʻi momona. Mahalo i kēia hui ʻana o ke kino e loaʻa mai ka huahana, ka nui o ka ikehu lōʻihi lōʻihi. He mea pono kēia ma mua o ka hoʻoikaika kino ʻana a i ʻole ka hana ikaika, no ka mea hiki ke lōʻihi ka poina e pili ana i ka pōloli. ʻOiai waiwai ka sardine i ka omega 3, ka mea e hoʻoikaika ai i ka ʻōnaehana puʻuwai a kākoʻo i ka pale ʻana i nā maʻi puʻuwai.

Ehia mau mea e pono ai e ʻai: 4 sardine i ka lā e hāʻawi i 20% o ka waiwai o kēlā me kēia lā no ka calcium.

4. ʻAmelemona

He huahana ia me ke kiʻekiʻe o ka calcium: 100 mau ʻalemona hou, ma kahi o 269 mg o ka puna. ʻAʻole pono e ʻai nā ʻalemona i nā nui he hiki ke loaʻa ka hopena maikaʻi ʻole i ke kino i kēlā nui. Hoʻohui, he hua momona loa nā nati. Eia nō naʻe, loaʻa i nā ʻalemona nā lohi hāpapa - ua lawa ka liʻiliʻi liʻiliʻi e loaʻa ai ka ikehu e hana no hoʻokahi hola a ʻoi.

Akā e hoʻopiha kahi mau ʻalemona i kahi ʻāpana nui o ka calcium wale nō i ke kino. Me ka ʻili kākoʻo calcium i ka ʻili, lauoho a me nā kui kiki i ka wikamina a ka mea e hoʻoikaika ai i nā iwi a paʻa i nā ʻalemona i ka nui. Aia pū nā ʻalemona me nā huaola B1, B2, B3, B5, B6, B9, kahi e hoʻonui ai i ka maikaʻi, hoʻonui i ka ikaika a hāʻawi i ka ikaika i ke kino. He momona nāʻalemona i ka potassium, kahi e hoʻonāukiuki ai i ka hana o ka lolo, e hoʻokūpaʻa i ke kaulike acid-alkaline, kahi e hopena ai i ka hiʻohiʻona a me ke olakino.

Pehea e ʻai ai: 30 gram o nā ʻalemona i ka lā e hāʻawi iā 10% o ka waiwai o ka calcium i kēlā me kēia lā.

5. Nā hua moa

ʻO ka hua moa, ʻo kāna yolk kahi huahana waiwai i ka puna. ʻO ka ʻoiaʻiʻo, nā mea kiʻekiʻe o ka puna i loko o kāna pūpū, no laila ke paipai nei kekahi poʻe e kuʻi iā ia i kahi puna a hoʻopau ʻia me ka meaʻai. Akā noʻonoʻo mākou i kahi koho ʻoi aku kaʻai.

I ka 100 g o ka hua moa i loaʻa ka 136 mg o ka puna. ʻO ia nā huaʻai momona loa (54 kcal), i loaʻa nā mea pono ʻē aʻe. Hoʻohui ʻia, he momona momona ka yolk, me ka ʻole e hiki ke hana i ke kino. Aia i loko o ka yolk ka wikamina D a ka lā e hana ai no ka lawa ʻole o ke kino me ka hōʻeha ʻole iā ia. He mea nui ka yolk no ka poʻe i kākaʻikahi ka lā. Loaʻa iā ia he pākēneka kiʻekiʻe o ka wikamina K, kahi e hōʻoia ai i ka hoʻopili maʻamau ʻana o ke koko a hāpai i ka digestion pono o ka protein.

Eia nō naʻe, loaʻa i ka protein hua manu ka piha piha o nā amino acid e pono ai i ke kino no ke kūkulu ʻana i nā mākala. Paipai e ʻai ma ka liʻiliʻi i hoʻokahi hua manu i ka lā e hoʻokau ai i ka mea nui.

Ehia mau mea e pono ai e ʻai: Hāʻawi ʻo 4 mau hua holoʻokoʻa i 10% waiwai o ka calcium i kēlā me kēia lā.

6. Soyya

ʻO ka soy kahi huahana waiwai i ka puna. I ka 100 g o nā soybeans i kuke ʻia i loaʻa ka 100-200 mg o ka puna, akā ʻaʻole ia e kaupalena i nā hiki o ka soya. ʻOi aku ka calcium i ka soy tofu (283 mg / 100 g) a me ka protein soy, hemolele no nā mea pāʻani, loaʻa ke kaupaona (363 mg). Akā i ke ʻano maʻemaʻe a i ʻole i ka pā o ka soybeans e 20% o ka waiwai o ka calcium i kēlā me kēia lā, no laila e ʻōlelo ʻia i kēlā me kēia lā ma ka liʻiliʻi 200 g. ʻO kēia ka mea hoʻopaʻa moʻolelo i waena o nā legume i ka ʻike o ka calcium.

ʻO nā huaʻalea o nā soybeans ka meaʻai no ka bifidobacteria, a ʻo ia hoʻi ka mea e pale ai i ka puka ʻana o nā hunaola maʻi ʻaʻai. Waiwai ʻo Soy i ka fiber (ʻoi loa i kahi ʻano maʻemaʻe, hoʻoliʻiliʻi liʻiliʻi) a me kahi huahana calorie haʻahaʻa loa. No laila, kūpono ka soybean no ka poʻe e loaʻa ana ka paona a hoʻemi i ka kaumaha. Hāʻawi ʻia ʻo Soy i ka “ʻoihana"- nā meaʻai waiwai i nā mea minamina like ʻole, no ka mea hoʻopaʻa ka soy i ka nui o ka magnesium, potassium a me ka phosphore.

Ehia mau mea e ʻai ai: 100 g tofu a i ʻole 300 g mau soya i kēlā me kēia lā e hāʻawi iā 30% o ka waiwai o ka calcium i kēlā me kēia lā.

7. Rhubarb

Loaʻa i ka 100 g o kēia mea kanu he 86 mg o ka puna. ʻO Rhubarb kahi huahana olakino maikaʻi loa me kahi kiʻekiʻe o ka calcium, a he nui i nānā ʻole ʻia. E like me ke kāpeti, ʻaʻole nalo kāna waiwai i ka mālama ʻana i ka wela. He kūpono loa ia no nā keiki a me nā ʻōpio i ka pae ulu, koi ko lākou kino i ka calcium i ka nui. I ka 100 g o ka rhubarb he 21 kcal wale nō a me 4.5 g o nā haʻalako, e palekana ana i ka huahana no ke kiʻi, akā momona maoli ia.

ʻO ka Vitamin K, ka mea e hoʻoulu i ka lolo, he 25% o ka koi o kēlā me kēia lā i 100 g o ka rhubarb. Hoʻonui pū ʻo Rhubarb i ka hana hoʻomanaʻo, loaʻa ka pale ʻana i nā maʻi ʻO Alzheimer's. Loaʻa iā ia ka nui o ka wikamina A, kahi e hoʻolohi ai i ke kaʻina hana o ka make cell. ʻO ke kumu o kēia ka lawa ʻana o kēia vitamona e hoʻolohi i ke kaʻina ʻelemakule ʻO ka hoʻohana mau ʻana o ka wikamina A e hoʻēmi i ka makaʻu o ka maʻi ʻaʻai.

Ehia mau mea e pono ai e ʻai: 200 gram o ka rhubarb e hāʻawi iā 15% o ka waiwai o ka calcium i kēlā me kēia lā.

8. Lobster (ʻāpana)

Crustaceans (shrimps, crabs, crayfish) - nā meaʻai i waiwai i ka calcium ma muli o kā lākou chitin armor. Hoʻopiha ʻia ka ʻiʻo palupalu me ka mea pono a me ka 100 mau lobster he 96 mg o ka calcium (i nā crustacea ʻē aʻe i emi iki). keia haʻahaʻa-kalepona huahana i haʻahaʻa i nā carbs akā kiʻekiʻe loa i ka protein, no laila ua manaʻo ʻia he papaʻai.

Nui ka waiwai o ka Lobster i nā mea minamina like ʻole, nui nā wikamina, e like me PP, K, E a me A. Hoʻonui kēia huahana i nā kīʻaha koko, hoʻohaʻahaʻa i ke kaomi koko, paipai i ka digestion maʻamau. He kūlana maikaʻi ʻo ia i ka ʻōnaehana hānau o nā wahine a paipai i ka hana ʻana o testosterone i nā kāne. Hoʻohana pinepine ʻia ka ula o Chitin i nā mea hoʻonaninani e hoʻolohi i ke kaʻina ʻelemakule.

Ehia mau mea e pono ai e ʻai: E hāʻawi ʻo 200 gram o ka ula i 20% o ka waiwai o kēlā me kēia lā no ka puna.

9. Kāpeti (kāpī)

ʻO ka 100 g kāpeti i loaʻa he 48 mg o ka puna, ʻo ia ka nui, hāʻawi ʻia i ka haʻahaʻa-kalepona huahana. Holoi ʻia ka puna mai ka kāpena i ka mālama ʻana i ka wela, no laila, mahu ʻia, hoʻolapalapa ʻia, kāpeti ʻia nō kahi huahana waiwai i ka puna. Hiki ke ʻai ʻia i ka nui, no ka mea, loaʻa wale nā ​​kolokolo lohi, a me nā protein mea kanu olakino.

Kāpala is a “ʻOi loa”. He waiwai ia i ka potassium a me ka magnesium a loaʻa pū kekahi tartronovaya ʻakika i kākaʻikahi ka loaʻa i nā meaʻai maʻamau: pale kēia waiʻawa i ka hoʻohuli ʻia ʻana o nā haʻalako i momona. I loko o ka cabbage loaʻa kahi wikamina U kakaikahi, kahi mea pono no nā inflammations o ka gastrointestinal tract. ʻO kahi laʻana, pono e hoʻohana i ka gastritis a me ka ulcer e like me ke kāpena e hoʻoliʻiliʻi acidity i loko o ka ʻōpū.

Ehia mau mea e pono ai e ʻai: 200 gram o ka cauliflower i kēlā me kēia lā e hāʻawi iā 10% o ka waiwai o ka calcium i kēlā me kēia lā.

10. Nā kiʻi

100 g nā fiku he 35 mg o ka kalipuna. Nānā ʻia nā fiku ʻoihanano ka mea waiwai ia i nā mea pono like ʻole, me kahi huahana me kahi kiʻekiʻe o ka puna. ʻAʻole ia e lilo i kāna mau pono pono i loko o kahi ʻano maloʻo. I ka 100 g o ka huahana he 54 wale nō calories, akā he 12 mau kālika, ʻo ia ka mea momona loa nā hua fiku, huahana pono. Kōkua nā fiku e hoʻomaka i ka pohō kaumaha no ka mea he hopena laxative a hoʻopaʻa i ke kino o nā mea hōʻino stagnant. No laila, ʻo nā fiku kahi ʻāpana o nā lāʻau like ʻole no ka pohō kaumaha.

ʻO nā fiku ka nui o ka wai (83 g) a me ka potassium (190 mg), kahi e emi ai ka pono. E like me nā hua puaʻa a me nā hua walnuts, he hopena maikaʻi ia i ka lolo, hoʻomaikaʻi i ka hana hoʻomanaʻo a me ke olakino holoʻokoʻa. Ma muli o ka potassium e hoʻemi ana i ka makaʻi o ka maʻi puʻuwai a me nā kīʻaha koko, loaʻa ka pale ʻana i nā clots koko.

Ehia mau mea e pono ai e ʻai: E hāʻawi ka 5 o nā fiku i ka 10% o ka waiwai o ka calcium i kēlā me kēia lā.

E nānā i kekahi:

• Nā meaʻai he 10 kiʻekiʻe me ka ʻike kiniki kiʻekiʻe loa
• ʻO nā meaʻai kiʻekiʻe he 10 kiʻekiʻe i ka magnesium
• ʻO nā meaʻai kiʻekiʻe he 10 i loko o ka iodine
• ʻO nā meaʻai kiʻekiʻe 10 kiʻekiʻe i ka wikamina A