He aha nā meaʻai e hoʻonui ai i ka Hemoglobin?

HemoglobinHe mea nui ia no ko kakou kino e hana. me ka hao, ke koko ʻulaʻula a me anemia pili me. Akā ʻoi aku ka nui o ka hemoglobin ma mua o ka hoʻonui ʻana i ka hao.

He aha ka hemoglobin?

Hemoglobin hana He mea nui ia no ko mākou kino. hao, keleaweʻO nā huaora B12, B9 (folate) a me C ke kuleana nui i ka hana ʻana. Ka mālama ʻana i ka pae hemoglobin Pono ka ʻai kaulike. 

No ke aha he mea nui ka hemoglobin?

Hemoglobinhe protein i loaʻa i loko o ke koko ʻulaʻula. ʻO kāna hana koʻikoʻi ʻo ia ka lawe ʻana i ka oxygen mai ka māmā i nā cell ʻē aʻe.

pae hemoglobinʻO ke koko haʻahaʻa ke kumu o ka anemia. Ma muli o ka ʻai ʻole, ka ʻai ʻole ʻana o nā meaʻai, ka hāpai ʻana, ke kahe koko, a me kekahi mau lāʻau lapaʻau pae hemoglobin hāʻule paha.

ʻO nā hōʻailona maʻamau o ka hemoglobin haʻahaʻa luhipōkole o ka hanu, ʻūlū, poʻo a me ʻeha umaumaʻo ia. ʻO kēia kūlana, he hopena koʻikoʻi, pili pū kekahi i ka ʻōnaehana cardiovascular.

He aha nā meaʻai e hoʻonui ai i ka hemoglobin?

Et

ʻIʻo ʻulaʻulaHe kumu hao maikaʻi loa ia. pae hemoglobinNā ʻano ʻiʻo e hoʻoulu ai i ka

• Aʻa: Loaʻa nā pae kiʻekiʻe o ka hao, ka huaora B12 a me ka folate i loko o ke ake. ʻO nā kumu maikaʻi ʻē aʻe ka pipi, ka pipi, a me ke ake moa.

• Mince: ʻO ka pipi ʻōpala (lean) kahi kumu hao.

• Ka umauma moa: umauma moa He kumu hao maikaʻi nō ia.

ʻO Deniz ürünleri

ʻOyster Hāʻawi ka iʻa iʻa e like me ka caviar a me ka caviar ma mua o kāu koi i kēlā me kēia lā i ka hao a me ka huaora B12.

lāʻau ikiʻai wale

He kumu hao maikaʻi nā legumes no ka poʻe ʻai ʻole i ka ʻiʻo. SoybeanHe nui ka hao a me ka folate i loko o ka pī a me ka moa.

ʻO ka starch a me ka palaoa

ʻO ka lāʻau laiki, ka palaoa palaoa a me oat bran ʻO nā starches e like me nā starches he kumu maikaʻi loa ia o ka hao. Eia naʻe, ʻaʻole i loaʻa iā lākou ka huaora C, ka huaʻa B12 a me ka folate.

• Laiki palaunu: He kumu hao maikaʻi ia. 100 grams laiki palaka Aia ma kahi o 0,4 milligrams o ka hao.

• ʻO nā kīʻaha holoʻokoʻa: Barley, quinoa a ʻo nā kīʻaha holoʻokoʻa e like me ka oatmeal ua waiwai pū kekahi i ka hao. 

Nā huaʻai

ka huaora C, pae hemoglobinHe mea pono no ka absorption o ka hao, e hoonui i ka ʻalani, lemona, guava Hoʻomaopopo ʻia nā huaʻai e like me kēia no ka nui o ka huaora C.

• Nā hua maloʻo: ʻO nā apricots maloʻo, nā huawaina a me hurma he kumu hao. Ma waho aʻe o ka hao, aia kēia mau hua maloʻo i ka fiber a me nā huaora pono.

• Strawberry: No ka poʻe me ka haʻahaʻa hemoglobin haʻahaʻa, hāʻawi ia i ka hao a hoʻonui i ka hao i loko o ke kino.
• Plum maloo: He waiwai kēia hua i ka hao, fiber a me ka huaora C, e kōkua ana i ka hana ʻana i nā RBCs (nā ʻāpana koko ʻulaʻula).
• Apple: Melewaiwai i ka hao (a me nā meaʻai ʻē aʻe he nui), no laila hoʻonui i ka pae hemoglobin He mea nui no.
• Pomegerane: pomeraiteHe waiwai ia i ka hao, calcium, protein, carbohydrates, fiber a me nā huaora a me nā minela he nui. haʻahaʻa hemoglobin Paipai ʻia no ka poʻe me

• ʻO nā tōmato maloʻo i ka lā: ʻO 100 grams o nā tōmato maloʻo i ka lā a hiki i ka 9,1 milligrams o ka hao.

• Trabzon Persimmon: ʻO kēia hua kahi kumu o ka hao, ka huaora C, nā antioxidants a me nā meaʻai ʻē aʻe he nui.

• silika: silikaHe mea maikaʻi loa ia no ka poʻe me nā pae hemoglobin haʻahaʻa.

• ʻO nā currants: ʻeleʻele currant Hoʻonui i ka helu RBC. Loaʻa iā 100 a 1 milligrams o ka hao no 3 grams.

• ʻalani: hao watermelonHoʻonui nō hoʻi ia i ka hao hao me kona mau huaʻai C.

ka lau

• Limu: pae hemoglobinLoaʻa iā ia ka hao e hoʻonui ai i ka

• Beet: Beet, ma muli o kona kiʻekiʻe o ka folate hemoglobinhoala i.

• ʻuala: ʻualaHe waiwai ia i ka hao a me ka huaora C.

• Broccoli: broccoli Me ka hao, aia kekahi mau meaʻai pono e like me ka magnesium, nā huaora A a me C.

• ʻōpae: Spinach, pae hemoglobinʻO ia kekahi o nā mea kanu maikaʻi loa e hānai ʻO 100 grams o ia mea aia i ka 4 milligrams o ka hao.

Mea kanu

Hāʻawi ka thyme, parsley, mint a me nā kumulāʻau cumin i kēlā me kēia lā i ka hao e like me nā mea kanu a me nā mea ʻala.

He waiwai nui ka lau nettle i ka hao, nā huaora B a me C, a me nā huaora ʻē aʻe he nui e hoʻolalelale i ke ala no ka hoʻonui ʻana i ka helu RBC.

hua

he huaAia ma kahi o 6 grams o ka protein, 0,55 mcg o ka huaora B12, 22 mcg o ka folate a me 0,59 mg o ka hao.

Nā hua ʻumeke

Kōnae 100 nā hua ʻumeke Aia ma kahi o 15 milligrams o ka hao. Loaʻa pū kekahi i nā ʻakika momona pono e hoʻomālamalama i ka ʻili.

Koleka ʻeleʻele

Koleka ʻeleʻele pae hemoglobinHoʻokiʻekiʻe ia i kou pae kō koko no ka mea ʻo kēlā me kēia 100 grams o 80% ʻeleʻele kokoleka hāʻawi i 17 milligrams o ka hao.

Nati

ʻalemona, pīkī, cashew, pine nuts, hazelnuts, walnuts - ʻo kēia mau nati a pau he kumu hao nui kēia.