Ka hao hao, lawa ke kino i ka ai minerala hao'o ia ho'i ka lawe a ho'ohana 'ia no nā hana pono.
ʻO ka hao he mineral koʻikoʻi e pono ai no ka hana olakino o ke kino. No laila, he mea nui e loaʻa iā ʻoe ka lawa mai kāu ʻai i kēlā me kēia lā. Me ka nui o ka hao o ka mea āu e ʻai ai, he mea nui nō hoʻi ka nui o ka hao a kou kino.
ma ke kino hao hao I ka wā e hana ʻia ai, hoʻohana ʻia ia ma ke ʻano he hale kūkulu no ka hemoglobin, he protein i loaʻa i loko o nā ʻulaʻula ʻulaʻula e kōkua i ke kahe o ka oxygen.
ʻO ka hao kekahi mea o ka myoglobin, kahi protein mālama oxygen i loaʻa i loko o nā ʻiʻo. Hoʻohana ʻia kēia oxygen e kūkulu i ka ʻiʻo.
ʻO ka nui o ka lawe ʻana i ka hao he 7-18 mg i kēlā me kēia lā no ka lehulehu ākea a hiki ke piʻi i ka 27 grams no nā wahine hāpai.
Ma keia kikokikona "he aha ka hao hao", "nā meaʻai e hoʻonui ai i ka hao", "nā meaʻai e emi ana ka hao", "e hoʻonui i ka hao"he aha ka hanaE wehewehe ʻia nā mea e pono ai ʻoe e ʻike e pili ana i nā kumuhana.
ʻO ka maʻi hao a me ka nele o ka hao
hemahema haoʻO ia ke kumu maʻamau o ka anemia, e pili ana i hoʻokahi piliona kānaka ma ka honua holoʻokoʻa. E hōʻike ana ke kanaka nele i ka hao i nā ʻano hōʻailona like ʻole, e like me ka luhi, ka noʻonoʻo, ke poʻo poʻo, ke anu, a me ka pōkole o ka hanu ke hana i nā hana maʻalahi.
Hoʻopilikia pū ka nele i ka hao i nā hana noʻonoʻo. Hoʻopili ʻia ka hemahema hao i ka wā kamaliʻi i ka naʻauao.
ʻO ka hāpai ʻana, ka makahiki hānau keiki, nā ʻōpio a me nā wahine ke pilikia loa i ka nele o ka hao.
ʻO kēia no ka mea ʻaʻole i kūpono kā lākou ʻai ʻana i ke koi kiʻekiʻe o ke kino no ka hao. Eia kekahi, ʻoi aku ka maʻalahi o nā mea ʻai meaʻai a me nā vegans i ka nele o ka hao.
Nā meaʻai e hoʻonui ai i ka hao hao
ʻAʻole komo like ka hao mai loko mai o ke kino, akā hiki i kekahi mau meaʻai ke hoʻonui i ke komo ʻana o ke kino. Noi nā meaʻai e hoʻonui ai i ka hao;
Nā meaʻai waiwai i ka Vitamin C
Nā huaora e hoʻonui i ka haoʻO kekahi o lākou he vitamina C.
Pehea e hoʻonui ai ka huaora C i ka hao?
Hoʻopaʻa ʻo Heme i ka hao a hoʻopaʻa ʻia i loko o kahi ʻano i maʻalahi loa i ke kino. nā meaʻai kiʻekiʻe i ka vitamina C citrus, lau ʻōmaʻomaʻo ʻeleʻele, pepa, melon a me strawberriesKālaka.
Ma hoʻokahi haʻawina, e lawe ana i 100 mg o ka huaora C hao haoUa ʻike ʻia ua hoʻonui ʻia e 67%. No laila, ke ʻai ʻoe i nā meaʻai nui i loko o ka hao, e inu i ka wai citrus a i ʻole e ʻai i nā meaʻai ʻē aʻe i waiwai i ka huaora C. hao haohoonui ia.
Nā meaʻai me ka Vitamin A a me ka Beta-Carotene
vitamina AHe kuleana koʻikoʻi ia i ka mālama ʻana i ka ʻike olakino, ka ulu ʻana o ka iwi a me ka ʻōnaehana pale. ʻO Beta-carotene kahi puaʻa ʻulaʻula-ʻalani i loaʻa i nā mea kanu a me nā huaʻai. Huli ia i huaora A i loko o ke kino.
beta-carotene a me nā kumu meaʻai maikaʻi o ka huaora A; kāloti, ʻuala, spinach, kale, zucchini, ʻulaʻula, apricots, ʻalani a me ka peach.
ʻO kahi haʻawina o 100 poʻe i hānai i nā meaʻai i hoʻokumu ʻia i ka palaoa i ʻike ʻia ʻo ka vitamina A hao haoUa ʻike ʻia ua hoʻonui ʻia ka laiki ma 200%, no ka palaoa he 80% a no ka maile he 140%.
Ma ka noiʻi like, hoʻohui ʻia ka beta-carotene i nā meaʻai i hoʻonui i ka absorption o ka laiki ma mua o 300%, ʻoiai ka piʻi ʻana o ka palaoa a me ka palaoa he 180%.
ʻIʻo, iʻa a me ka moa
Heme wale nō ka ʻiʻo, ka iʻa a me ka moa hao haoʻAʻole wale ia e hāʻawi i ka hydration, hoʻomaʻamaʻa hoʻi i ka absorption o ke ʻano non-heme.
Ua hōʻike ʻia nā haʻawina ʻo ka hoʻohui ʻana i 75 grams o ka ʻiʻo i kahi pāʻina he non-heme. hao haoua hōʻike ʻia ka piʻi ʻana ma kahi o 2,5 mau manawa.
Ma muli o nā ʻike noiʻi, ua manaʻo ʻia ka 1 gram o ka ʻiʻo, ka iʻa a me ka moa e hāʻawi i kahi hopena hoʻonui e like me ka 1mg o ka huaora C.
ʻO nā meaʻai e hōʻemi ana i ka hao hao
E like me ka hoʻonui ʻana o kekahi mau meaʻai i ka absorption, ʻo kekahi hoemi i ka hao hao he hopena. Noi nā meaʻai e keʻakeʻa ana i ka komo ʻana o ka hao...
ʻO nā meaʻai me ka Phytate
Phytate a i ʻole phytic acidLoaʻa ia i nā meaʻai e like me ka palaoa, soy, nati, a me nā legumes. ʻO ka liʻiliʻi o ka phytate hao haohiki ke hoemi nui i ka
Ma hoʻokahi haʻawina, ʻoi aku ka nui o ka 2 mg o ka phytate i nā meaʻai i kāohi i ka hao hao e 18% ke hoʻohui ʻia i ka palaoa.
ʻO ka hopena maikaʻi ʻole o ka phytate, heme e like me ka huaora C a i ʻole ka ʻiʻo hao haoHiki ke pale ʻia ma ka ʻai ʻana i nā meaʻai e hoʻonui ai
Nā meaʻai waiwai nui i ka calcium
kalipunaHe mineral pono ia no ke ola o ka iwi. Eia naʻe, kekahi mau hōʻike hao haohōʻike ʻia ua ālai ʻia.
Ua hōʻike nā haʻawina he hoʻokahi haneli a me kanaonokumamālima mg o ka calcium mai ka waiū, cheese, a i ʻole ka mea hoʻohui e hoʻemi i ka absorption e 50-60%.
E hoʻonui i ka hao hao, ʻAʻole pono e ʻai ʻia nā meaʻai waiwai nui i ka calcium me nā meaʻai hao. I ka hihia o nā mea hoʻohui, pono e lawe i ka calcium a me ka hao i nā manawa like ʻole o ka lā, inā hiki.
Nā Meaʻai i loaʻa i nā Polyphenols
Polyphenols; Loaʻa ia ma nā ʻano like ʻole o nā meaʻai a me nā mea inu e like me nā mea kanu, nā huaʻai, kekahi mau kīʻaha a me nā legumes, kī, kofe, a me ka waina. ʻO ke kope a me ke kī i ʻai ʻia me ka ʻai me ka nui o ka polyphenol content a he heme ʻole. hao haoka mea keakea.
I hoʻokahi haʻawina, ʻo ka inu ʻana i ke kīʻaha kīʻeleʻele me ka ʻai i hoʻemi ʻia ka absorption e 60-70%. Eia nō naʻe, ʻo ka emi ʻana o ka absorption he 20% wale nō i ka wā i inu ai nā mea komo i ke kī ma waena o nā meaʻai.
No ka pale ʻana i ka hopena maikaʻi ʻole o ka polyphenols, ʻōlelo ʻia e inu i ke kī a i ʻole kofe ma waena o nā meaʻai, ʻaʻole me ka ʻai.
He aha nā meaʻai i loko o ka hao?
Ua lohe paha ʻoe e loaʻa iā ʻoe ka hao mai ka ʻiʻo ʻulaʻula, akā aia kekahi mau meaʻai ʻē aʻe i loko o ka hao maoli. I loko o nā meaʻai, loaʻa ka hao ma nā ʻano ʻelua: heme a me ka hao non-heme.
Nā Puna o Heme Iron
Loaʻa ka hao heme i nā meaʻai holoholona i loaʻa ka hemoglobin, e like me ka ʻiʻo, ka iʻa, a me ka moa. ʻO ka hao ʻo Heme ka hao maikaʻi loa no ka mea ʻo 40% o ia mea he maʻalahi ia e kou kino. ʻO nā kumu meaʻai maikaʻi o ka hao heme:
- Pipi
- moa
- Vea
- ʻO nā iʻa e like me ka halibut, haddock, sea bass, salmon a tuna
– ʻO ka iʻa, e like me ka ʻoysters a me ka ʻū.
– He kumu maikaʻi loa nā ʻiʻo ʻulaʻula a me nā ʻiʻo ʻokana e like me ke ake.
Nā Puna Hao Heme ʻole
Loaʻa ka hao non-heme mai nā kumu mea kanu a loaʻa i loko o nā kīʻaha, nā mea kanu a me nā meaʻai paʻa. Nui nā mea hoʻopihapiha i loko o ka hao non-heme, a me ke ʻano i hoʻonui ʻia me ka hao a i ʻole i hoʻohui ʻia i nā meaʻai paʻa.
Ua manaʻo ʻia ʻo 85-90% o ka nui o ka hao mai ka ʻano non-heme a ʻo 10-15% mai ka ʻano heme. Hoʻopili ʻia ka hao non-heme e ke kino ma mua o ka hao heme.
ʻO nā kumu maikaʻi o ka hao non-heme:
– ʻO ka palaoa i hoʻopaʻa ʻia, ka laiki, ka palaoa a me ka oat
- ʻO nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka spinach a me ka kale
Na kēia mau ʻōlelo aʻoaʻo e kōkua iā ʻoe e hoʻonui i kāu ʻai hao i ka meaʻai:
E ʻai i ka ʻiʻo ʻulaʻula maʻamau
ʻO kēia ke kumu maikaʻi loa o ka hao heme maʻalahi. Inā he hao kou, hiki iā ʻoe ke ʻai iā ia i nā manawa he nui i ka pule.
E ʻai i ka moa a me ka iʻa
He mau kumu maikaʻi kēia o ka hao heme.
E ʻai i nā meaʻai nui i ka vitamina C
ʻO ka Vitamin C a me ka hao hao Aia kahi pilina pili ma waena heme e hoʻonui i ka hao hao E ʻai i nā meaʻai nui i ka vitamina C i ka wā ʻai. No ka laʻana, ʻo ka wai lemon i ʻoki ʻia ma nā lau lau e hoʻonui i ka absorption.
E pale i ke kofe, ke kī a me ka waiū me ka ʻai
E hōʻalo iā lākou i ka wā ʻai me nā meaʻai nui i ka hao. E inu kope a kī paha ma waena o ka ʻai.
E koho i nā meaʻai momona i ka hao non-heme
Inā ʻaʻole ʻoe e ʻai i ka ʻiʻo a me ka iʻa, e ʻai nui i nā meaʻai mea kanu me ka hao.
ʻO ka hoʻouluʻana, ka ulu a me ka fermentation
ʻO ka hoʻoulu ʻana, ka ulu ʻana a me ka fermentation o nā kīʻaha a me nā legumes e hōʻemi i ka nui o nā phytates kūlohelohe i kēia mau meaʻai. hao haohoonui ia.
E ʻai i nā meaʻai momona i ka lysine
Lizin ka ʻai ʻana i nā meaʻai mea kanu e like me nā legumes a me ka quinoa waiwai i ka waikawa amino omo anahiki ke hoonui.
Ma ka hopena;
He mineral koʻikoʻi ka hao no ka hana ʻana o ke kino. ʻElua ʻano meaʻai: heme a me ka heme ʻole. Aia ka ʻiʻo, ka iʻa a me ka moa i ke ʻano o ka heme, kahi maʻalahi e komo i ke kino.
Loaʻa ka hao non-heme i nā meaʻai i loaʻa i nā mea kanu, akā paʻakikī kēia ʻano i ke kino e komo.
Hiki iā ʻoe ke hoʻonui i ka ʻai ʻana o kou kino ma o ka ʻai ʻana i nā meaʻai i loaʻa ka huaora C, ka huaora A, ka ʻiʻo, ka iʻa a me ka moa i kāu ʻai. Ma ka ʻaoʻao ʻē aʻe, nā meaʻai i loaʻa nā phytates, calcium a me nā polyphenols, hao haohiki ke pale aku.
