He aha nā meaʻai waiwai nui?

ʻO nā minerala nā mea pono no ke ola, loaʻa ma ka honua a ma ka meaʻai. No ka laʻana, pono nā minerala no ka hana naʻau a me ka lolo, a me ka hana ʻana o nā hormones a me nā enzymes.

nā minelala hao, Loaʻa ia ma nā ʻano meaʻai like ʻole, akā ʻoi aku ka nui o kēia mau meaʻai nui i kekahi mau meaʻai. Eia nā meaʻai momona i nā minerala…

He aha nā meaʻai me ka minerala?

Nati a me na anoano 

• ʻO nā hua a me nā ʻanoʻano, ʻoi aku ka magnesium, zinc, manganese, keleawe, selenium a waiwai i ka phosphorus.
• Ke kū nei kekahi mau hua a me nā ʻanoʻano no ko lākou ʻano mineral. No ka laʻana, hoʻokahi hua Brazil e hāʻawi i 174% o kāu mau selenium i kēlā me kēia lā, aʻo 28 grams o nā hua paukena e hāʻawi i 40% o kāu mau pono magnesium i kēlā me kēia lā.

iʻa iʻa

• E like me ka ʻoy a me ka ʻū iʻa iʻa He kumu ia o nā minerala a hāʻawi i ka selenium, zinc, keleawe a me ka hao.
• ʻO Zinc kahi meaʻai pono no ka hana immune, ka hana DNA, ka māhele cellular, a me ka hana protein. ʻO ka iʻa he kumu nui o ka zinc.

Cruciferous 

• ʻO ka puaʻala, broccoli, chard a me Palukela kupu ʻO ka ʻai ʻana i nā mea kanu cruciferous e like me nā mea kanu cruciferous e hāʻawi i nā pono he nui, e like me ka hōʻemi ʻana i nā maʻi maʻi.
• Pili pololei kēia mau pōmaikaʻi i ka nui o nā meaʻai o kēia mau mea kanu, me kā lākou ʻano koʻikoʻi koʻikoʻi.
• Broccoli, Kāpena a me kaʻa wai Hāʻawi nā huaʻai cruciferous e like me nā lau cruciferous i ka hana cellular, ka hana DNA, detoxification a me ka synthesis o glutathione (sulfur), kahi antioxidant ikaika i hana ʻia e ke kino.
• Ma waho aʻe o ka sulfur, ʻo nā mea kanu cruciferous kahi kumu maikaʻi o nā minerale ʻē aʻe e like me ka magnesium, potassium, manganese a me ka calcium.

offal

• ʻOiai ʻaʻole kaulana e like me nā kumu protein e like me ka moa a me ka ʻiʻo ʻulaʻula, laloAia lākou i waena o nā meaʻai me ke kiʻekiʻe o ka minerala hiki iā mākou ke ʻai.
• No ka laʻana, ʻo kahi ʻāpana pipi (85 grams) e hoʻokō i ka pono o kēlā me kēia lā no ke keleawe a hāʻawi i 55%, 41%, 31% a me 33% o ka pono o kēlā me kēia lā no ka selenium, zinc, hao a me ka phosphorus, kēlā me kēia.
• Eia kekahi, waiwai nui ka offal i ka protein a me nā huaora e like me ka huaora B12, ka huaora A a me ka folate.

hua

• hua He waiwai ia i nā meaʻai a hāʻawi i nā mineral koʻikoʻi he nui.
• He waiwai ia i nā huaora he nui, nā momona maikaʻi, nā antioxidants a me ka protein, a me ka hao, phosphorus, zinc a me selenium.

mohihi 

• He meaʻai ka pīni me ka nui o ka fiber a me ka protein. 
• Aia pū kekahi i ka calcium, magnesium, hao, pākuʻi, potassium, manganese, keleawe a me ka zinc.

cocoa 

• cocoa a he waiwai nui nā hua koko i ka magnesium a me ke keleawe.
• Pono ka Magnesium no ka hoʻoulu ʻana i ka ikehu, ka hoʻoponopono ʻana i ke koko, ka hana nerve, ka mālama ʻana i ke kō koko a me nā mea hou aku.
• Pono ke keleawe no ka ulu ʻana a me ka ulu ʻana, ka metabolism carbohydrate, ka hao hao a me ka hoʻokumu ʻana o ke koko ʻulaʻula, me ka hoʻohui ʻana i nā kaʻina hana kino ʻē aʻe.

avocado 

• avocadoHe hua i piha i nā momona maikaʻi, fiber, nā huaora a me nā minela. He waiwai nui ia i ka magnesium, potassium, manganese a me ke keleawe.
• ʻO ka potassium he mineral pono no ka hoʻoponopono ʻana i ke koko a me ke olakino naʻau. 

hua hua 

• ʻO nā huaʻai e like me nā strawberries, nā blueberries, nā ʻeleʻele a me nā raspberries nā kumu mineral nui.
• Loaʻa nā hua i ka nui o ka potassium, magnesium a me ka manganese. 
• He mineral koʻikoʻi ʻo Manganese no ka nui o nā hana metabolic e pili ana i ka metabolism ikehu, a me ka hana o ka ʻōnaehana pale a me ka nerve.

Yogurt a me ka paʻakai

• ʻO nā huahana dairy e like me ka yogurt a me ka paʻakai ke kumu maʻamau o ka calcium meaʻai. Pono ka calcium no ka ʻōnaehana skeletal olakino, ʻōnaehana nerve a me ke olakino puʻuwai.
• ʻO ka ʻai ʻana i nā huahana waiū kiʻekiʻe e like me ka yogurt a me ka paʻakai e hāʻawi i nā minerale e like me ka calcium, potassium, phosphorus, zinc a me selenium.

Sardine 

• Loaʻa i nā sardines ʻaneʻane nā huaora a me nā mineral e pono ai ke kino e ulu ai.

Spirulina

• Spirulinahe limu ʻōmaʻomaʻo uliuli i kūʻai ʻia ma ke ʻano pauka a hiki ke hoʻohui ʻia i nā meaʻai e like me ka yogurt a me ka oatmeal, a me nā mea inu e like me ka smoothies.
• Hoʻopiha ʻia me nā minerale e like me ka hao, magnesium, potassium, copper and manganese. He nui nā pono olakino.
• Hoʻemi ka Spirulina i ka pilikia o ka maʻi puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol LDL (ʻino).
• Hoʻohaʻahaʻa ia i ke kō koko koko a me nā hōʻailona o ka mumū.

ʻO nā huaʻai maloʻo 

• ʻO ka ʻuala, ka ʻukena a me carrots ʻO nā huaʻai starchy e like me ka laiki keʻokeʻo a me ka pātaʻi he mau koho maikaʻi loa ia i nā ʻakika i hoʻomaʻemaʻe ʻia e like me ka pasta.
• He meaʻai nui nā huaʻai starchy a loaʻa i nā fiber, antioxidants, vitamina a me nā minela.
• ʻO nā minerale e like me ka potassium, magnesium, manganese, calcium, hao a me ke keleawe ke hele mai i mua i kēia mau meaʻai.

nā hua ʻala 

• ʻO nā hua ʻāina ʻāina, ka maiʻa, ka mango, ka pineapple, ka hua ʻiʻo, guava e like me nā hua.
• Ma waho aʻe o ka waiwai i nā antioxidants, fiber a me nā huaora, he nui nā huaʻai tropical he kumu maikaʻi loa ia o nā minerale e like me ka potassium, manganese, ke keleawe a me ka magnesium.

nā lau ʻōmaʻomaʻo  

• e like me ka spinach, kale, beets, arugula, endive, collard greens, watercress, a me ka letus nā lau ʻōmaʻomaʻo ʻO ia kekahi o nā meaʻai olakino.
• Loaʻa iā ia nā mineral e hoʻoikaika i ke olakino e like me ka magnesium, potassium, calcium, iron, manganese a me ke keleawe.
• ʻO ka ʻai ʻana i nā lau ʻōmaʻomaʻo e hōʻemi i ka pilikia o ka maʻi puʻuwai, kekahi mau maʻi maʻi maʻi, a me ka maʻi diabetes.