Ua helu ka poʻe loea olakino he ʻelima mau kumu kūpono e nānā pono ai i ka lawe ʻana i ka hao. Loaʻa i loko o nā mea kanu he nui, hāʻawi ia i ka ikehu, pale i ke anu, pono no nā wahine hāpai, a, i ka wā e hoʻopau ai i ka nui kūpono, pale iā Alzheimer i ka wā ʻelemakule.
Hoʻomaopopo nā kauka ʻo ka lawe ʻana i nā mea hoʻohui hao kūikawā e pili pinepine ana i ka pilikia o ka overdose o ka hao, he mea ʻino ia i ke olakino - ʻoi aku ka nui o nā wahine ʻelemakule. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai me ka hao.
ʻO kekahi o nā manaʻo kuhihewa loa o ka poʻe ʻai ʻiʻo, ʻo ia ka mea i manaʻo ʻia e loaʻa wale ka hao mai ka ʻiʻo, ate a me ka iʻa. He mamao loa kēia mai ka ʻoiaʻiʻo: no ka laʻana, ʻoi aku ka nui o ka hao ma ka pāpaʻi o ka paona ma mua o ke akepaʻa pipi! Ma ke ala, ʻike pinepine ʻia nā hihia o ka anemia iron deficiency i nā mea ʻai meaʻai ma mua o nā mea ʻai ʻai - no laila ʻaʻohe pilina pili ma waena o ka anemia a me ka vegetarianism.
ʻO nā kumu waiwai nui o ka hao maoli (ma ka hoʻokaʻawale ʻana): soybeans, molasses, lentils, nā lau ʻōmaʻomaʻo (ʻoi aku ka spinach), ka paʻakai tofu, chickpeas, tempeh, piʻi lima, nā legumes ʻē aʻe, ʻuala, prune wai, quinoa, tahini, cashews. a me nā huahana vegan ʻē aʻe (e nānā i ka papa inoa lōʻihi ma ka ʻōlelo Pelekania, a ma ka ʻōlelo Lūkini me ka ʻike meaʻai hao).
ʻO ka hauʻoli
Kōkua ka hao i ka oxygenate i nā ʻiʻo o ke kino mai ka hemoglobin i loko o ke koko ʻulaʻula. No laila, ʻo ka ʻai ʻana i ka hao mai nā huahana kūlohelohe e hāʻawi i ka ikaika a me ka ikaika no kēlā me kēia lā - a ʻike ʻia kēia inā ʻoe e komo i ka hoʻoikaika kino a ʻaʻole paha.
pale anu
Kōkua ka hao i ke kino e hakakā i nā maʻi maʻi, no ka mea, hoʻomaikaʻi ʻo ia i ka absorption o nā huaora B, a laila hoʻoikaika i ka ʻōnaehana pale.
Kōkua me nā haʻawina
ʻO kahi paʻi hou i loko o ka Journal Science of Nutrition e kuhikuhi ana i kahi loulou pololei ma waena o ka ʻai ʻana i nā meaʻai i loko o ka hao a me ka holomua o ka hoʻomaʻamaʻa kino i nā wahine. Hiki i nā wāhine nele i ka hao ke hoʻomaʻamaʻa me ka ʻoi aku ka maikaʻi a me ke kaumaha ʻole o ka puʻuwai!
I ka hāpai keiki
ʻO ka hāpai ʻana he manawa koʻikoʻi loa ia no ka wahine e ʻai i ka hao. ʻO ka nele o ka hao hiki ke alakaʻi i ke kaumaha fetal haʻahaʻa, nā abnormalities i ka hoʻokumu ʻana o ka lolo o ke keiki a me ka emi ʻana o kona hiki ke noʻonoʻo (hoʻomanaʻo a me ka hiki ke haku i nā mākau kaʻa kaʻa worsen).
Ka pale ʻana i ka maʻi o Alzheimer
ʻElua hapakolu o ka poʻe maʻi Alzheimer he mau wahine. I kekahi helu nui o nā hihia, ʻo kēia maʻi koʻikoʻi ke kumu o … ka nui o ka hao! ʻAʻole, ʻoiaʻiʻo, ʻaʻole me ka spinach - me nā mea hoʻohui meaʻai kemika i hiki ke kiʻekiʻe ke kiʻekiʻe o ka hao.
Pehea ka nui o ka hao e pono ai ka wahine? Ua helu nā kānaka ʻepekema: pono nā wahine mai 19 a 50 mau makahiki e ʻai i ka 18 milligrams o ka hao i kēlā me kēia lā, nā wahine hāpai - 27 mg; ma hope o 51 mau makahiki, pono ʻoe e ʻai i ka 8 mg o ka hao i kēlā me kēia lā (ʻaʻole ma mua o kēia nui!). (Ma nā kāne, ʻoi aku ka haʻahaʻa o ka hao ma kahi o 30%).