ʻO nā meaʻai maikaʻi ʻole o ka puʻupaʻa a me nā meaʻai hōʻino ʻole i ka ʻōpū

ʻO nā meaʻai maikaʻi no nā puʻupaʻa e hāʻawi i kahi meaʻai maikaʻi i nā puʻupaʻa, aʻo nā meaʻai e hōʻino ai i nā puʻupaʻa hiki ke hoʻopilikia i ka poʻe maʻi.

ʻO ka maʻi kīpē kahi pilikia maʻamau e pili ana i ka 10% o ka heluna kanaka o ka honua. ʻO nā ʻāʻī he mau ʻano pīni liʻiliʻi e hana ana i nā hana koʻikoʻi. ʻO lākou ke kuleana no ka kānana ʻana i nā huahana ʻōpala, ka hoʻokuʻu ʻana i nā hormones e hoʻoponopono i ke kahe koko, ke kaulike ʻana i nā wai i loko o ke kino, ka hana ʻana i ka mimi, a me nā hana koʻikoʻi he nui.

Ua pōʻino kēia mau kino koʻikoʻi no kekahi kumu. Diabetes ve hypertensionʻo ia nā kumu pilikia maʻamau no ka maʻi kīkī. Eia nō naʻe, ʻo ka momona, ka puhi paka, ka genetics, ke kāne a me ka makahiki e hoʻonui i ka pilikia.

Hoʻopilikia ke koko koko ʻole a me ke koko kiʻekiʻe i nā kīʻaha koko i loko o nā puʻupaʻa, e hōʻemi ana i ko lākou hiki ke hana ma kahi pae maikaʻi loa. Ke hana pono ʻole nā ​​puʻupaʻa, hana ʻia kekahi ʻōpala. No laila, pono ka poʻe me ka maʻi kīkī e hahai i kahi meaʻai kūikawā.

ʻO ka meaʻai i nā maʻi maʻi puʻupaʻa

ʻOkoʻa ka palena o nā meaʻai ma muli o ke kiʻekiʻe o ka pōʻino o ke kīkī. No ka laʻana, pono e hoʻohana ka poʻe i ka wā mua o ka maʻi kīkī i nā kapu ʻokoʻa ma mua o ka poʻe me ka hōʻino ʻole.

Inā loaʻa iā ʻoe ka maʻi kīkī, e hoʻoholo kāu kauka i ka meaʻai maikaʻi loa no kāu pono pilikino. No ka hapa nui o ka poʻe me ka maʻi maʻi kīkī kiʻekiʻe, ʻo ka meaʻai aloha-kikini e hoʻemi i ka nui o ka ʻōpala i loko o ke koko. Ua kapa pinepine ʻia kēia meaʻai ʻo ka ʻai kīkī. Kōkua ia i ka hoʻomaikaʻi ʻana i ka hana ʻākena me ka pale ʻana i ka pōʻino hou aʻe.

ʻOiai ʻokoʻa ka palena o ka meaʻai e like me ka nui o ka maʻi, ʻōlelo ʻia ka poʻe me ka maʻi kīkī e kaupalena i kēia mau meaʻai:

• Sodium: paʻakai Loaʻa ia ma nā meaʻai he nui a he mea nui ia o ka paʻakai papa. ʻAʻole hiki i nā puʻupaʻa ʻino ke kānana nui i ka sodium. Manaʻo ʻia e ʻai i ka sodium ma lalo o 2000 mg i kēlā me kēia lā.

• Pāuma: potasiuma he kuleana koʻikoʻi ma ke kino. Akā ʻo ka poʻe i loaʻa i ka maʻi maʻi puʻupaʻa pono e kaupalena i ka potassium e pale i nā pae koko kiʻekiʻe. Manaʻo ʻia e ʻai ma lalo o 2000 mg o ka pālolo i kēlā me kēia lā.
• Phosphorus: ʻAʻole hiki i nā puʻupaʻa ʻino ke hoʻokuʻu i ka phosphorus keu, he mineral i nā meaʻai he nui. Hiki i nā pae kiʻekiʻe ke hōʻeha i ke kino. No laila, i ka hapa nui o nā maʻi, ua kaupalena ʻia ka phosphorus ma lalo o 800-1000 mg i kēlā me kēia lā.
• Kumuʻiʻo: nā kānaka me ka maʻi kīkī, kumuʻiʻo He meaʻai ʻē aʻe ia e pono ai lākou e kaupalena ʻia no ka mea ʻaʻole hiki ke hoʻoneʻe ʻia nā hua ʻōpala i loko o kā lākou metabolism e nā puʻupaʻa ʻino.

ʻOkoʻa ka maʻi kīpē no kēlā me kēia kanaka, no laila pono e hana i kahi papahana hoʻokahi me kahi meaʻai. 

I kēia manawa, e kamaʻilio kākou e pili ana i nā meaʻai e pono ai nā puʻupaʻa.

Nā Meaʻai Pono no nā Kidney

cauliflower

cauliflower He meaʻai meaʻai ia a me nā kīkī-pono i waiwai i nā meaʻai he nui e like me ka huaora C, ka huaora K a me ka huaora B. Hoʻopiha ʻia me nā pūhui anti-inflammatory e like me ka indoles a me ka fiber. ʻO ka nui o nā meaʻai e pono ai i nā maʻi maʻi e hoʻopaʻa i ka 124 grams o ka pua puaʻa moʻa penei;

• Sodium: 19mg
• Pāuma: 176mg
• Phosphorus: 40 mg

ʻO Blueberry

ʻO Blueberry Hoʻopiha ʻia me nā meaʻai a ʻo ia kekahi o nā kumu antioxidants maikaʻi loa āu e ʻai ai. Aia i loko o kēia hua momona nā antioxidants i kapa ʻia he anthocyanins, hiki ke pale aku i ka maʻi puʻuwai, kekahi mau maʻi maʻi maʻi, ka emi ʻana o ka naʻau a me ka maʻi diabetes.

Eia kekahi, no ka haʻahaʻa o ka sodium, phosphorus a me ka potassium, he meaʻai maikaʻi ia no nā puʻupaʻa. Aia i loko o 148 grams o nā blueberries hou:

• Sodium: 1.5mg
• Pāuma: 114mg
• ʻO ka Phosphorus: 18 mg

Kaʻa kai

Kaʻa kai, omega 3 He kumu protein kiʻekiʻe ia me nā momona olakino maikaʻi i kapa ʻia Hiki i ka Omega 3 ke hoʻemi i ka pilikia o ka mumū, ka emi ʻana o ka cognitive, ke kaumaha a me ka hopohopo.

ʻOiai he kiʻekiʻe ka phosphorus i nā iʻa a pau, ʻoi aku ka liʻiliʻi o ka iʻa ma mua o nā iʻa ʻē aʻe. Eia nō naʻe, pono e ʻai i nā ʻāpana liʻiliʻi e mālama i ka pae o ka phosphorus. Aia i loko o 85 grams o nā kīʻaha kai moʻa:

• Sodium: 74mg
• Pāuma: 279mg
• ʻO ka Phosphorus: 211 mg

Hua waina ʻulaʻula

Hāʻawi nā hua waina ʻulaʻula i nā meaʻai he nui. He kiʻekiʻe ia i ka huaʻa C a loaʻa nā antioxidants i kapa ʻia ʻo flavonoids, ka mea e hoʻemi ai i ka mumū.

Eia kekahi, ʻo resveratrol, ka mea kiʻekiʻe i nā hua waina ʻulaʻula, he ʻano flavonoid e pōmaikaʻi ai i ke olakino puʻuwai a pale aku i ka maʻi maʻi a me ka emi ʻana o ka cognitive. ʻO 75 grams o kēia hua ʻono, aia i waena o nā meaʻai pono no nā puʻupaʻa, aia nā:

• Sodium: 1.5mg
• Pāuma: 144mg
• ʻO ka Phosphorus: 15 mg

Keʻokeʻo hua manu

ʻOiai he meaʻai nui ka yolk, aia ka nui o ka phosphorus. keʻokeʻo hua manu ʻOi aku ka maikaʻi no ka meaʻai o nā maʻi maʻi.

He koho maikaʻi loa ia no ka poʻe ma ka dialysis i loaʻa i nā pono protein kiʻekiʻe akā pono e kaupalena i ka phosphorus. ʻElua mau hua keʻokeʻo nui (66 grams) i loko:

• Sodium: 110mg
• Pāuma: 108mg
• ʻO ka Phosphorus: 10 mg

kālika

Paipai ʻia ka poʻe me nā pilikia kīkī e kaupalena i kā lākou ʻai sodium. kālikaHe mea ʻono ia i ka paʻakai a hoʻohui i ka ʻono i nā meaʻai me ka hāʻawi ʻana i nā pono meaʻai.

He kumu maikaʻi ia o ka manganese, ka huaora B6 a me ka huaora C. Loaʻa nā pūhui sulfur me nā waiwai anti-inflammatory. ʻEkolu cloves (9 grams) o ke kāleka i loaʻa:

• Sodium: 1.5mg
• Pāuma: 36mg
• ʻO ka Phosphorus: 14 mg

oliva aila

oliva ailaHe kumu ola maikaʻi ʻole ka momona a me ka phosphorus. He kūpono no ka poʻe me ka maʻi kīkī.

ʻO kahi hapa nui o ka momona i ka ʻaila ʻoliva he mau mea anti-inflammatory. ʻakika ʻoleic kapa ʻia ka momona monounsaturated. Paʻa nā momona monounsaturated i nā wela kiʻekiʻe, e hana ana i ka ʻaila ʻoliva i koho olakino no ka kuke ʻana. Aia i loko o 28 grams o ka aila ʻoliva:

• Sodium: 0.6mg
• Pāuma: 0,3mg
• ʻO ka Phosphorus: 0 mg

ʻO Bulgur

Ke hoʻohālikelike ʻia me nā cereals ʻē aʻe i kiʻekiʻe i ka phosphorus a me ka potassium, ʻo ka bulgur kekahi o nā meaʻai e pono ai nā puʻupaʻa. He kumu maikaʻi kēia huaʻai momona o nā huaora B, ka magnesium, ka hao a me ka manganese.

Hoʻopiha pū ʻia me ka protein i hoʻokumu ʻia i ka mea kanu a me ka fiber meaʻai, he mea nui ia no ke olakino digestive. Aia i loko o 91 grams o ka bulgur:

• Sodium: 4.5mg
• Pāuma: 62mg
• ʻO ka Phosphorus: 36 mg

Kāpiki

KāpikiNo ka ʻohana mea kanu cruciferous. Hoʻopiha ʻia me nā huaora, nā minela a me nā mea kanu ikaika. He kumu maikaʻi loa ia o ka huaora K, ka huaora C a me nā huaora B he nui.

Hāʻawi pū ia i ka fiber insoluble, kahi ʻano fiber e mālama pono ai i ka ʻōpala digestive ma o ka hoʻoikaika ʻana i ka neʻe ʻana o ka ʻōpū a me ka hoʻohui ʻana i ka nui i ka stool. ʻO ka nui o ka potassium, phosphorus a me ka sodium i loko o 70 grams o ke kāpeti he haʻahaʻa:

• Sodium: 13mg
• Pāuma: 119mg
• ʻO ka Phosphorus: 18 mg

moa ʻili ʻole

ʻOiai he mea pono ka hoʻohana ʻana i ka protein liʻiliʻi no kekahi poʻe me nā pilikia kīkī, ʻo ka hāʻawi ʻana i ke kino me ka nui o ka protein kiʻekiʻe he mea nui i ke olakino maikaʻi. ʻO ka umauma moa ʻole ka liʻiliʻi o ka phosphorus, potassium a me ka sodium ma mua o ka ʻili moa.

Ke kūʻai ʻana i ka moa, e makaʻala e koho i nā mea hou. ʻO ka umauma moa ʻili ʻole (84 grams) he:

• Sodium: 63mg
• Pāuma: 216mg
• ʻO ka Phosphorus: 192 mg

onions

onionsHe kiʻekiʻe ia i nā huaora C, manganese a me B a loaʻa i nā fiber prebiotic e kōkua i ka mālama pono ʻana i ka ʻōnaehana digestive ma o ka hānai ʻana i nā hua bacteria maikaʻi. Aia i loko o hoʻokahi aniani liʻiliʻi (70 grams):

• Sodium: 3mg
• Pāuma: 102mg
• ʻO ka Phosphorus: 20 mg

Kamaka

Nui nā ʻōmaʻomaʻo olakino, e like me ka spinach a me ka kale, he kiʻekiʻe i ka potassium. Eia naʻe, he haʻahaʻa ka arugula i ka pāhare pāpaʻa, ʻoi aku ka nui o nā meaʻai. Hiki iā ʻoe ke hoʻohana i ka arugula, ʻo ia kekahi o nā meaʻai pono no nā pastries, i nā salakeke.

ʻO Arugula, ka mea nui no ke olakino iwi, ka huaora KHe kumu maikaʻi ia o ka manganese a me ka calcium. Aia i loko o 20 grams o ka arugula maka:

• Sodium: 6mg
• Pāuma: 74mg
• ʻO ka Phosphorus: 10 mg

radish

ʻO Radish kekahi o nā meaʻai pono no nā puʻupaʻa. ʻO kēia no ka mea he haʻahaʻa loa ia i ka potassium a me ka phosphorus, akā kiʻekiʻe hoʻi i nā meaʻai nui ʻē aʻe.

ʻO Radishes kahi kumu maikaʻi loa o ka antioxidant vitamin C, kahi e hōʻemi ai i ka pilikia o ka maʻi puʻuwai a me ka cataracts. Aia i loko o 58 grams o nā radishes sliced:

• Sodium: 23mg
• Pāuma: 135mg
• ʻO ka Phosphorus: 12 mg

Kahiko

ʻO ka Turnip kahi meaʻai maikaʻi i ka puʻupaʻa a hiki ke ʻai ʻia ma kahi o nā mea kanu me nā pae kiʻekiʻe o ka potassium e like me ka ʻuala. He fiber a me nā meaʻai o kēia aʻa e like me ka huaora C, ka huaʻa B6, ka manganese a me ka calcium. Aia i loko o 78 grams o ka turnip moʻa:

• Sodium: 12.5mg
• Pāuma: 138mg
• ʻO ka Phosphorus: 20 mg

Pineapple

Nui nā huaʻai, e like me ka ʻalani, ka maiʻa, a me nā kiwi, he kiʻekiʻe i ka potassium. Pineapple He mea ʻono ia, haʻahaʻa-potassium koho no ka poʻe me nā pilikia kīkī.

Eia kekahi, nui ka paina i ka fiber. Loaʻa iā ia nā huaora B, manganese, kahi enzyme i kapa ʻia he bromelain e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū. Aia i loko o 165 grams o ka pineapple:

• Sodium: 2mg
• Pāuma: 180mg
• ʻO ka Phosphorus: 13 mg

Cranberry

CranberryHe mea pono no ka mimi a me ka puki. Aia kēia mau hua liʻiliʻi i nā phytonutrients i kapa ʻia ʻo A-type proanthocyanidins, ka mea e pale ai i ka maʻi ma o ka pale ʻana i ka maʻi bacteria mai ka hoʻopili ʻana i ke kapa o ka ʻāpana mimi a me ka ʻōpū. He haʻahaʻa loa ia i ka potassium, phosphorus a me ka sodium. Aia i loko o 100 grams o ka wai cranberry hou:

• Sodium: 2mg
• Pāuma: 85mg
• ʻO ka Phosphorus: 13 mg

ʻohu shiitake

ʻohu shiitakeHe kumu maikaʻi loa ia o nā huaora B, keleawe, manganese a me selenium. Eia kekahi, hāʻawi ia i ka nui o ka protein i hoʻokumu ʻia i ka mea kanu a me ka fiber dietary. Aia i loko o 145 grams o nā halo shiitake i kuke ʻia:

• Sodium: 6mg
• Pāuma: 170mg
• ʻO ka Phosphorus: 42 mg

Nā meaʻai pōʻino i nā ʻāʻī

ʻOiai ʻo ka poʻe maʻi puʻupaʻa e ʻai i nā meaʻai e pono ai nā puʻupaʻa, pono lākou e haʻalele i nā meaʻai e hōʻino ai i nā puʻupaʻa. ʻO ka pale ʻana a i ʻole ka kaupalena ʻana i kekahi mau meaʻai e kōkua i ka hōʻemi ʻana i ke kūkulu ʻia ʻana o nā mea ʻōpala i loko o ke koko, e hoʻomaikaʻi i ka hana ʻāʻī a pale i ka pōʻino hou aʻe. Eia nā meaʻai ʻino i nā puʻupaʻa…

ʻO nā mea inu ʻona, ʻoi aku ka ʻeleʻele

• Ma waho aʻe o nā calorie a me ke kō i hāʻawi ʻia e ia mau mea inu, ʻoi loa ka cola ʻeleʻele pākuʻi Inā loaʻa.
• Nui nā mea hana meaʻai e hoʻohui i ka phosphorus i ka wā e hana ai i nā huahana meaʻai a me nā mea inu e hoʻomaikaʻi i ka ʻono, hoʻonui i ke ola o ka papa, a pale i ka discoloration.
• Hoʻopili ʻia kēia phosphorus e ke kino o ke kanaka ma mua o ka phosphorus kūlohelohe, holoholona a mea kanu paha.
• ʻAʻole like me ka phosphorus maoli, ʻaʻole i hoʻopaʻa ʻia ka phosphorus i ke ʻano o nā mea hoʻohui. Aia nō ia ma ke ʻano o ka paʻakai a hiki ke hoʻopaʻa ʻia e ka ʻāpana ʻōpū.
• ʻOiai ka ʻokoʻa o ka phosphorus o ka additive ma muli o ke ʻano o ka mea inu kalapona, manaʻo ʻia ʻo 200 ml o ka nui o nā cola ʻeleʻele he 50-100 mg.
• ʻO ka hopena, ʻoi aku ka nui o ka cola ʻeleʻele pono e pale ʻia no ke ola kino.

avocado

• avocadoLoaʻa iā ia nā waiwai waiwai nui, e like me nā momona maikaʻi o ka naʻau, fiber, a me nā antioxidants. Akā, ʻo ka poʻe i loaʻa i ka maʻi kīkī, pono lākou e ʻalo i kēia hua. 
• ʻO ke kumu, ʻo ka avocado kahi kumu waiwai nui o ka potassium. Hoʻokahi kīʻaha (150 grams) o ka avocado e hāʻawi i 727 mg o ka pālolo.
• ʻO ia ka pālua o ka nui o ka pāpaʻa i hāʻawi ʻia e ka maiʻa waena. No kēia kumu, pono ʻoe e haʻalele i nā avocados, ʻoiai inā ua ʻōlelo ʻia ʻoe e nānā i kāu ʻai pālolo.

nā meaʻai hiki

• ʻO ka hapa nui o nā mea hiki ke loaʻa ka nui o ka sodium, no ka mea, hoʻohui ʻia ka paʻakai ma ke ʻano he mea mālama e hoʻolōʻihi i ko lākou ola.
• Ma muli o ka nui o ka sodium i loaʻa i loko o kēia mau huahana, ʻōlelo pinepine ʻia ka poʻe me ka maʻi kīkī e hoʻōki i ka ʻai ʻana.

Berena palaka

• ʻO ke koho ʻana i ka berena kūpono e hiki ke huikau i ka poʻe i loaʻa i ka maʻi kīkī. No nā kānaka olakino maʻamau, ʻōlelo ʻia ka berena palaoa piha.
• ʻOi aku ka momona o ka palaoa palaoa holoʻokoʻa ma muli o ka nui o ka fiber. Eia nō naʻe, no ka poʻe me ka maʻi kīkī, ʻōlelo pinepine ʻia ka berena keʻokeʻo ma mua o ka palaoa holoʻokoʻa.
• ʻO kēia ma muli o kā lākou phosphorus a me ka potassium. No ka mea, ʻoi aku ka nui o ka bran i loko o ka palaoa palaoa holoʻokoʻa, ʻoi aku ka nui o ka phosphorus a me ka potassium.
• No ka laʻana, ʻo kahi 30-gram o ka palaoa palaoa holoʻokoʻa aia ma kahi o 28 mg o ka phosphorus a me 57 mg o ka pālolo, ke hoʻohālikelike ʻia me ka berena keʻokeʻo, aia ka 69 mg o ka phosphorus a me ka potassium.

laiki palaka

• E like me ka palaoa palaoa piha laiki palaka He ʻoi aku ka nui o ka potassium a me ka phosphorus ma mua o ka laiki keʻokeʻo.
• He 150 mg o ka phosphorus a me ka 154 mg o ka potassium i loko o hoʻokahi kīʻaha o ka laiki ʻeleʻele i hoʻomoʻa ʻia, ʻoiai he 69 mg o ka phosphorus a me 54 mg o ka pālolo i hoʻokahi kīʻaha laiki keʻokeʻo.
• ʻO ka Bulgur, ka palaoa, ka bale, a me ka couscous he meaʻai ia, nā hua liʻiliʻi-phosphorus e hiki ke hana i nā pani maikaʻi no ka laiki ʻeleʻele.

maia

• maiaUa ʻike ʻia no kona kiʻekiʻe o ka potassium. ʻOiai he haʻahaʻa haʻahaʻa i ka sodium, hoʻokahi maiʻa waena e hāʻawi i 422 mg o ka pālolo.

ka waiu

• Nui nā huaʻai waiu i nā ʻano huaora, nā minerala, a me nā meaʻai ʻē aʻe. He kumu maoli nō ia o ka phosphorus a me ka potassium a me kahi kumu maikaʻi o ka protein.
• No ka laʻana, 1 kīʻaha o ka waiū holoʻokoʻa he 222 mg o ka phosphorus a me 349 mg o ka pālolo. 
• ʻO ka ʻai nui ʻana i ka waiū me nā meaʻai waiwai nui o ka phosphorus hiki ke hoʻopōʻino i ke olakino iwi i ka poʻe me ka maʻi kīkī.
• He mea haohao paha keia, no ka mea, ua paipai pinepine ia ka waiu a me ka waiu no ka iwi ikaika a me ke ola kino. Akā i ka wā e pōʻino ai nā puʻupaʻa, hiki i ka nui o ka ʻai ʻana i ka phosphorus ke hoʻoulu i ka phosphorus i loko o ke koko. ʻO kēia ka mea e nāwaliwali ai nā iwi i ka manawa a hoʻonui i ka pilikia o ka haki ʻana o ka iwi.
• He kiʻekiʻe nō hoʻi ka protein i nā huahana dairy. Loaʻa i kahi aniani o ka waiū holoʻokoʻa ma kahi o 8 grams o ka protein maʻi. He mea nui e kaupalena i ka lawe ʻana i ka waiū e pale i ka hōʻiliʻili ʻana o ka ʻōpala protein i loko o ke koko.

ʻAlani a me ka wai ʻalani

• alani ʻOiai ua ʻike ʻia ka wai ʻalani no ka nui o ka huaora C, he kumu waiwai lākou o ka pālolo.
• Hoʻokahi alani nui (184 grams) hāʻawi i 333 mg o ka pālolo. Eia kekahi, he 473 mg o ka potassium i loko o ke aniani wai ʻalani.

ʻiʻo i hana ʻia

• Ua ʻike lōʻihi ʻia nā ʻiʻo i hana ʻia i nā maʻi maʻi. Ua manaʻo ʻia he maikaʻi ʻole ma muli o ka nele o nā preservatives a me nā meaʻai.
• ʻO nā ʻiʻo i hoʻoponopono ʻia he ʻiʻo i paʻakai ʻia, maloʻo, a i ʻole paha. ʻO ka sausage, sausage, salami, pastrami nā laʻana o kēia.
• Loaʻa i nā ʻiʻo i hana ʻia ka nui o ka paʻakai e hoʻonui ai i ka ʻono a mālama i ka ʻono. Eia kekahi, he nui ka protein.

ʻO nā ʻoliva a me nā mea ʻala

• ʻO nā ʻoliva i hoʻoponopono ʻia a me nā pickles nā laʻana o nā meaʻai i hoʻōla ʻia a i ʻoki ʻia paha. Hoʻohui pinepine ʻia ka nui o ka paʻakai i ka wā o ka hoʻōla ʻana a i ʻole ke kaʻina pickling.
• No ka laʻana, hiki i kahi pickle ke loaʻa ma mua o 300 mg o ka sodium. Pēlā nō, ʻo 2 punetēpō o nā pickles momona he 244 mg o ka sodium.
• ʻElima mau ʻoliva ʻoliva ʻōmaʻomaʻo e hāʻawi i kahi 195 mg o ka sodium, kahi hapa nui o ka nui o kēlā me kēia lā.

apricots

• apricots He waiwai ia i ka huaora C, ka huaora A a me ka fiber. He kiʻekiʻe nō hoʻi i ka potassium. Hoʻokahi kīʻaha o nā apricots hou e hāʻawi i 427 mg o ka pālolo.
• Eia kekahi, ʻoi aku ka ikaika o ka ʻike pālolo i nā apricots maloʻo. Loaʻa i kahi aniani o nā apricots maloʻo he 1.500 mg o ka pālolo.
• No nā puʻupaʻa, ʻoi aku ka maikaʻi o ka haʻalele ʻana i nā apricots, a ʻo ka mea nui loa, nā apricots maloʻo.

ʻuala a me ka ʻuala

• ʻuala ve ʻualahe mau huaʻai nui i ka potassium. Hoʻokahi wale nō ʻuala bakena (156 g) i loaʻa he 610 mg o ka pāpaʻa, aʻo ka ʻuala i kālua ʻia (114 g) he 541 mg o ka pāhare.
• ʻO ka ʻokiʻoki ʻana i ka ʻuala i loko o nā ʻāpana liʻiliʻi liʻiliʻi a me ka hoʻolapalapa ʻana no ka liʻiliʻi o 10 mau minuke hiki ke hoʻemi i ka nui o ka potassium ma kahi o 50%.
• Ua hōʻike ʻia ʻo ka ʻuala i hoʻomoʻu ʻia no ʻehā mau hola ma mua o ka kuke ʻana he haʻahaʻa haʻahaʻa ka nui o ka potassium ma mua o ka ʻuala ʻaʻole i hoʻomoʻa ʻia ma mua o ka kuke ʻana.
• Ma kēia ala, hiki ke loaʻa ka nui o ka potassium, no laila he mea nui ka mālama ʻana i ka mālama ʻana i nā pae pālolo.

nā komako

• nā komakohe meaʻai i manaʻo ʻole ʻia ma ke ʻano o nā meaʻai pono no nā puʻupaʻa. Hiki ke loaʻa i kahi aniani o ka ʻuala ʻōmato he 900 mg o ka pālolo.
• ʻO ka mea pōʻino, hoʻohana nui ʻia nā tōmato i nā kīʻaha he nui. Hiki iā ʻoe ke koho i kahi ʻokoʻa me ka haʻahaʻa haʻahaʻa o ka potassium.

Nā meaʻai i hoʻomākaukau ʻia

• Nui ka sodium i nā meaʻai i hana ʻia. ʻO kēia mau meaʻai, ʻo nā meaʻai i hoʻopili ʻia, nā meaʻai maʻalahi ke hoʻomaʻamaʻa nui ʻia a no laila he nui ka sodium.
• ʻO kekahi laʻana ka pizza paʻa, nā meaʻai hikiwawe, a me ka pasta koke.
• Inā ʻai mau ʻoe i nā meaʻai i hoʻomaʻamaʻa nui ʻia, paʻakikī ka mālama ʻana i ka ʻai sodium ma kahi o 2,000mg i kēlā me kēia lā.
• ʻAʻole wale ka nui o ka sodium i loko o nā meaʻai i hoʻomaʻamaʻa nui ʻia, akā nele pū kekahi i nā meaʻai.

ʻO nā ʻōmaʻomaʻo e like me ka chard, spinach

• Chard, spinach ʻO nā lau ʻōmaʻomaʻo he mau lau lau ʻōmaʻomaʻo i loaʻa ka nui o nā meaʻai like ʻole a me nā minela, me ka potassium.
• Ke lawelawe ʻia i ka maka, ʻo ka nui o ka pālolo mai 140-290 mg i kēlā me kēia kīʻaha.
• ʻOiai e emi ana ka nui i ka wā e moʻa ai nā lau lau, e mau ana ka nui o ka potassium. No ka laʻana, e emi ana ka hapalua kīʻaha o ka spinach maka a hiki i ka 1 punetune ke moʻa.
• No laila, ʻoi aku ka nui o ka pāpaʻa ma mua o ka hapalua kīʻaha o ka spinach maka.

ʻO nā lā, nā huawaina a me nā paʻi

• Ke hoʻomaloʻo ʻia nā huaʻai, hoʻopili ʻia kā lākou mau meaʻai a pau, me ka potassium.
• No ka laʻana, hoʻokahi kīʻaha plums e hāʻawi i ka 1.274 mg o ka pālolo, ʻo ia ma kahi o ʻelima mau manawa o ka nui o ka pāpaʻi i loaʻa i loko o hoʻokahi kīʻaha o ka plum like maka.
• ʻEhā mau lā wale nō e hāʻawi i 668 mg o ka pālolo.
• Ma muli o ka nui kupaianaha o ka potassium i loaʻa i loko o kēia mau hua maloʻo, pono e pale ʻia kēia mau meaʻai no nā puʻupaʻa.

Kipa a me ka pahūpahū

• ʻO nā meaʻai ʻai ʻai e like me nā pretzels a me nā ʻōpala he hemahema i nā meaʻai a he nui ka paʻakai.
• Eia kekahi, ʻoi aku ka maʻalahi o ka ʻai ʻana ma mua o ka nui o ka lawelawe ʻana o kēia mau meaʻai, e alakaʻi pinepine ana i ka paʻakai kiʻekiʻe ma mua o ka mea i manaʻo ʻia.
• ʻO ka mea hou aku, inā i hana ʻia kēia mau meaʻai maʻalahi mai ka ʻuala, e loaʻa pū kekahi i ka nui o ka potassium.

Nā maʻamau e hoʻopōʻino i nā ʻāʻī

Ma muli o ka hopena o ka meaʻai i nā puʻupaʻa, pono mākou e makaʻala i ka mea a mākou e ʻai ai. Ma luna aʻe, ua kamaʻilio mākou e pili ana i nā meaʻai e pono ai nā puʻupaʻa a me nā meaʻai e hōʻino i nā puʻupaʻa. I kēia manawa, e kamaʻilio kākou e pili ana i kā mākou mau maʻamau e hōʻino i nā puʻupaʻa. E ʻike kākou he aha kā mākou hana hewa ʻana no ke olakino puʻupaʻa?

ʻaʻole lawa ka inu wai

He mea nui ka inu ʻana i ka wai i ka lā no ke ola kino. Kōkua nā puʻupaʻa i ka mālama ʻana i ka wai o ke kino. Hana ia ma ka holoi ʻana i nā toxins a me ka sodium i makemake ʻole ʻia ke inu i ka wai.

ʻO ka inu ʻana i ka wai lawa e kōkua i ka hōʻemi ʻana i ka hiki ke loaʻa nā pōhaku kīkī a me ka hiki ʻole ke hōʻino ʻia.

ʻAi nui i ka ʻiʻo

Hoʻopuka ka protein holoholona i ka nui o ka waika, he mea ʻino loa ia no ka hana ʻana o nā puʻupaʻa. Hoʻokumu ia i kahi maʻi i kapa ʻia ʻo acidosis (ka hiki ʻole i nā puʻupaʻa ke hoʻopau i nā waikawa keu me ka maikaʻi), ʻo ka ʻai nui ʻana i nā pilikia koʻikoʻi. Pono ka hoʻohana ʻana i ka protein holoholona me nā ʻōmaʻomaʻo a me nā huaʻai hou.

uahi paka

Ma keʻano laulā, hoʻopōʻino ka puhi paka i ka māmā a me ka puʻuwai. Eia nō naʻe, he hopena ia i ke olakino o nā puʻupaʻa. ʻO ka paka ka waiho ʻana i ka nui o ka protein i loko o ka mimi, he mea koʻikoʻi ia no ke ola kino.

ka waiʻona i

ʻOi aku ma mua o ʻekolu a ʻehā mau mea inu ʻawaʻawa i ka lā e hoʻonui i ka pilikia o ka hoʻomohala ʻana i ka maʻi maʻi maʻi maʻi. Eia kekahi, ʻo ka hui pū ʻana o ka paka a me ka waiʻona e hoʻonui i ka pilikia ʻelima.

nā meaʻai i hana ʻia

ʻO nā ʻano meaʻai i hoʻoponopono ʻia a kiʻekiʻe i loko o nā minela e like me ka phosphorus a me ka sodium he mea pōʻino i nā puʻupaʻa. No ka mea, e hoʻopilikia ia i ka hiki o nā puʻupaʻa ke mālama i ka wai a me ke kaulike electrolyte.

ʻO ka hiamoe

He 6 a 8 mau hola o ka hiamoe maikaʻi e pono ai ke kino e hoʻomākaukau no kahi lā hou. I ka wā o ka hiamoe hiamoe, hana nui ke kino - ʻo ka mea nui o nā mea a pau, ʻo ia ka hana hou ʻana o nā ʻiʻo o ke kino. ʻO ka nele i kēia hana koʻikoʻi o ke kino e alakaʻi i ka degeneration o nā puʻupaʻa, ke koko kiʻekiʻe a me ka pōʻino o ke olakino ākea.

Ka hoʻohana nui ʻana i ka paʻakai

Loaʻa i ka paʻakai ka sodium, a ʻo ka lawe ʻana i ka sodium kiʻekiʻe e hiki ke hoʻonui i ke kiʻekiʻe o ke koko. ʻAʻole hana pono ka kānana koko a hōʻemi iki i nā puʻupaʻa.

ʻAi kō

Poino o ke koʻike mākou a pau. I kēia lā, hoʻopōʻino ka ʻai nui ʻana i ke kō i nā puʻupaʻa. Ke alakaʻi nei ia i ka piʻi ʻana o ke koko a me ka maʻi diabetes, e pili pono ana i ka hana o nā puʻupaʻa.

ʻaʻole hoʻoikaika kino

He hopena maikaʻi ka hoʻoikaika kino i ke kino o ke kanaka. He mea pono no na puupaa. Hoʻopili ia i ka metabolism, a ma ka hoʻonui ʻana i ke ola, kōkua ia e wehe i nā toxins a hoʻoponopono i ke koena o ka wai i loko o ka ʻōnaehana.

hoʻopaneʻe i ka makemake e mimi

I kekahi manawa hoʻopaneʻe mākou i ka mimi ma muli o ka ikaika. ʻO kēia kekahi o nā mea weliweli loa e hana ai ʻo ia ka mea e hoʻonui ai i ke kaomi ʻana o ka mimi i loko o nā puʻupaʻa a alakaʻi i ka hōʻino ʻole.

Ma ka pōʻaiapili o ka meaʻai i nā maʻi maʻi puʻupaʻa, ua wehewehe mākou i nā meaʻai e pono ai nā puʻupaʻa, nā meaʻai e hōʻino ai i nā puʻupaʻa, a me nā hana e hōʻino ai i nā puʻupaʻa. Inā loaʻa iā ʻoe kekahi mea āu e makemake ai e ʻōlelo e pili ana i ke ola kino, hiki iā ʻoe ke kākau i kahi manaʻo.

Nā kūmole: 1, 2, 3