ʻAʻole hiki ke pale ʻia ka iwi me ka makahiki?
He hana kūlohelohe kekahi mau iwi i nā makahiki. Akā inā hoʻomohala ʻoe i ka osteoporosis, pilikia ʻoe i ka haʻihaʻi-a ʻoi aku ma mua o hoʻokahi. ʻAʻole wale ka nalowale ʻana o kou mau iwi i ka calcium a me nā minerale ʻē aʻe; Me ka osteoporosis, e pōʻino ka iwi ponoʻī.
ʻO ka mea pōmaikaʻi, aia i ko mākou mana ke hoʻoikaika i kēia ʻano o ke olakino. I ka hakakā ʻana me ka osteoporosis, e kōkua ka ʻai kūpono a me ka hoʻoikaika kino.
ʻEhia ka nui o ka calcium e pono ai koʻu kino?
Liʻiliʻi ma mua o kou manaʻo. ʻOiai ʻo ka ʻae ʻia i ʻae ʻia he 1000 mg i kēlā me kēia lā no ka poʻe ʻōpio a me 1200 mg no nā wahine ma luna o 50 a me nā kāne ma luna o 70, hōʻike ʻia ka noiʻi. ʻO kahi haʻawina o nā wahine 61, i paʻi ʻia ma ka British Medical Journal, ua ʻike ʻo 433 milligrams o ka calcium i kēlā me kēia lā ua lawa, a ʻo ka lawe ʻana ma mua o ia mea he mea maikaʻi ʻole.
ʻO nā kumu waiwai nui o ka calcium he pīni a me nā lau ʻōmaʻomaʻo lau, no ka mea he nui nā meaʻai ʻē aʻe. Ma waena o nā lau ʻōmaʻomaʻo, ʻo ka curly, leafy a me Brussels sprouts a me broccoli hāʻawi i ka absorption kiʻekiʻe o ka calcium. Akā ʻaʻole i komo maikaʻi ka calcium i loko o ka spinach.
ʻO ke kuleana o ka waiu i ka hakakā ʻana i ka osteoporosis ua hoʻopaʻapaʻa ʻia mai ka Nurses' Health Study, ka mea i hahai i nā wahine 72 ma luna o 337 mau makahiki, ʻike ʻia ʻaʻole e hoʻomaikaʻi maoli ka waiū i ka manawa e pale ai i nā haʻihaʻi. Ua like ka nui o na wahine i inu i ekolu a oi mau aniani waiu i ka la, ma ka awelika, e like me ka poe i inu liilii a me ka waiu ole.
No ka hoʻopili maikaʻi ʻana o ka calcium, pono ka vitamina D. I mea e lawa ai ke kino o keia huaora, ua lawa ia e pumehana i kou mau lima a me kou alo i ka la i kela la i keia la no 15 mau minuke. Inā hōʻalo ʻoe i ka lā a i ʻole hoʻohana i ka sunscreen, pono ʻoe e lawe i nā meaʻai meaʻai kūikawā.
Pono nā mākua e lawe i 15 micrograms o ka huaora D i kēlā me kēia lā, a ʻo ka poʻe ma luna o 70 e lawe i 20 micrograms i kēlā me kēia lā. Akā, no ka mea he mea pale ka maʻi ʻaʻai ʻana ka huaora D, ʻōlelo ka nui o nā luna olakino e ʻai i ka nui o ka huaora D-ma kahi o 50 micrograms i kēlā me kēia lā.
He aha nā meaʻai i loko o kaʻu meaʻai hiki ke hoʻonāwaliwali i koʻu mau iwi?
Ke komo ka moa, ka iʻa, ka pipi, a i ʻole nā kumu ʻē aʻe o ka protein holoholona, ʻoi aku ka wikiwiki o ka pau ʻana o ka calcium i nā puʻupaʻa. Hoʻopau ka protein holoholona i ka calcium mai ke kahe koko ma o nā puʻupaʻa i loko o ka mimi. Ma kahi kūlana koʻikoʻi, hiki i ka meaʻai kiʻekiʻe i ka ʻiʻo ke hoʻonui i ka nalowale o ka calcium ma mua o 50% o ka ʻai calcium. Hiki paha i kēia ke wehewehe i ke kumu o ka maikaʻi ʻole o ka waiū i ka hoʻoikaika ʻana i nā iwi: aia ka waiū i ka calcium, akā aia pū kekahi i ka protein holoholona, hiki ke kōkua i ka nalowale o ka calcium.
ʻO nā meaʻai paʻakai hoʻi e hoʻonui i ka nalowale calcium. ʻO ka nui o ka sodium i loko o nā meaʻai āu e ʻai ai, ʻoi aku ka nui o ka calcium i lawe ʻia e kou mau puʻupaʻa mai kou kino.
E ho'āʻo e ʻai pinepine i nā pīni ʻōmaʻomaʻo hou a paʻa paha, ka puaʻala, a me nā tōmato—ʻaneʻane ʻaʻohe sodium. Akā ʻo nā mea kanu kanu, nā soup a me nā ʻuala i loko o ka nui o nā hihia, no laila e hoʻāʻo e ʻimi i ia mau huahana me ka ʻole o ka paʻakai. ʻO nā ʻuala, nā pretzels, a me nā meaʻai like ʻole piha i ka paʻakai, e like me ka hapa nui o nā paʻakai a me nā ʻiʻo, e like me ka puaʻa, salami, sausage, a me ka ham. Me kēia mau mea a pau, e hoʻāʻo e ʻai ʻole ma mua o 1500 mg o ka sodium i kēlā me kēia lā.