John Myers
He mea nui ka hao no ko kakou kino. Ma ʻaneʻi ʻoe e ʻike ai pehea mākou e ʻai ai i ka meaʻai waiwai i ka hao a me nā meaʻai i loaʻa i ka hao.
Nā mea e ʻike e pili ana i ka hao
He mea koʻikoʻi ka hao no mākou no ka mea ʻo ia ke kuleana nui no ka lawe ʻana i ka oxygen i loko o ke koko. Hoʻopaʻa ka trace element i ka oxygen i lawe ʻia ma o nā akemāmā i nā ʻāpana koko ʻulaʻula. ʻO ka hopena, hoʻolako ʻia ko mākou kino me ka oxygen. Kākoʻo ka trace element i ko mākou kino i ka hoʻokumu ʻana i nā cell, hoʻoikaika i kā mākou ʻōnaehana pale, a me ka hakakā ʻana i nā maʻi, a me nā mea ʻē aʻe. No laila, pono ʻoe e makaʻala i nā meaʻai waiwai hao.
Pono hao a me ka nele o ka hao
He nui ka hao a he mea nui no ko kakou kino. ʻO ka mea pōʻino, ʻaʻole hiki i ko mākou kino ke hana iā ia iho. Hoʻokomo mākou i loko o ko mākou kino me ka meaʻai. Eia naʻe, hiki i kā mākou kino ke komo wale ma waena o 5% a me 15% o ka hao i hoʻolako ʻia. No laila he mea nui e hōʻoia i ka nui o ka hao i nā meaʻai āu e ʻai ai i ka wā e pili ana i ka meaʻai. Eia naʻe, ʻaʻole like ka koi hao no kēlā me kēia kanaka. ʻO ka ʻōlelo aʻoaʻo e hāʻawi i ke kino me kēia mau helu i kēlā me kēia lā, e pili ana i ka makahiki a me ke kāne:
- ʻO nā pēpē a me nā keiki a hiki i 10 mau makahiki = ma waena o 0.5 mg a me 10 mg
- ʻO nā keikikāne mai 10 mau makahiki a 19 mau makahiki = 12 mg
- Nā kāne = 10 mg
- ʻO nā kaikamahine mai 10 mau makahiki a me nā wahine = 15 mg
- ʻO nā wāhine hāpai = 30 mg
- ʻO nā wahine ma hope o ka hānau ʻana = 20 mg
- ʻO nā kāne a me nā wahine ma mua o 50 mau makahiki = 10 mg
'Ōlelo Aʻo: ʻO ka poʻe ʻai meaʻai, nā vegans, nā mea pāʻani, nā mea hāʻawi koko, a me nā poʻe ʻē aʻe i nalowale i ke koko (ʻokiʻoki, menstruation kaumaha) nui ka pono no ka hao.
Hoʻoweliweli ka hemahema o ka hao inā ʻaʻole kaulike kā mākou ʻai a waiwai i ka hao. ʻO ka hōʻailona nui o kēia ka luhi mau. Manaʻo mākou i ka mana a me ka luhi. ʻO nā hōʻailona ʻē aʻe e pili ana i ka maʻi hiamoe, ke poʻo poʻo, ka paʻakikī o ka noʻonoʻo ʻana, nā pilikia kaʻapuni, a me ka piʻi ʻana o ka maʻi i nā maʻi. I nā hihia koʻikoʻi, hiki i ka nele o ka hao i ka anemia. A laila ʻaʻole lawa ke kino me ka oxygen. I ka hihia o ka anemia lōʻihi, aia kahi pilikia o ka lawa ʻole o ka naʻau, hiki i ka anemia lōʻihi ke alakaʻi i ka make. Hiki i ke kauka ke hāʻawi i ka ʻike e pili ana i ka anemia.
ʻO nā hui pilikia no ka nele o ka hao:
- nā keiki ulu a me nā ʻōpio
- ma'i mau me ka ma'i
- ʻO nā maʻi ma hope o ka ʻoki ʻana ma muli o ke kahe koko
- Nā mea hāʻawi koko ma muli o ke kahe koko
- ʻelemakule me nā maʻi
ʻAi waiwai hao
Me ka ʻai kaulike, uhi ʻoe i nā koi hao o kou kino. Hiki iā ʻoe ke hoʻokō i ka hao hao maikaʻi loa ma ka hoʻohui ʻana i ka hao holoholona a me ka mea kanu. Hoʻohana ko mākou kino i ka hao i loko o ka ʻiʻo ʻekolu manawa ʻoi aku ka maikaʻi ma mua o ka meaʻai mai nā mea kanu. Nui nā meaʻai nui i ka hao e hoʻoikaika i ka hao. ʻO nā meaʻai a me nā mea inu i waiwai i ka huaora C, e like me nā huaʻai, nā mea kanu, a me nā wai huaʻai, hoʻoikaika pū i ka absorption a me ka hoʻohana ʻana. Akā ʻo kekahi mau meaʻai e hoʻoikaika kekahi i kekahi i mea e pale ʻia ai ka komo ʻana o ka hao. ʻO nā meaʻai kūpono ʻole no ka lawe ʻana i ka hao he nui ka calcium, phosphate, phytate, oxalic acid, a i ʻole polyphenols.
ʻO nā meaʻai kūpono ʻole:
- nā meaʻai waiwai nui i ka calcium: ka waiū, nā huahana waiu, nā hua hua
- nā meaʻai momona phosphate: soy, cola, lemonade, cheese processed
- nā meaʻai i loaʻa nā phytates: nā hua palaoa, kānana, nā huahana soy, raiki, legumes, nā hua palaoa piha
- ʻO nā meaʻai i loaʻa i ka waikawa oxalic: spinach, chard, rhubarb, koko, kokoleka ʻeleʻele
- ʻO nā meaʻai momona i nā polyphenols/tannins: kī ʻeleʻele, kī ʻōmaʻomaʻo, kofe, waina ʻulaʻula, wai waina, spinach, a me ka millet.
Hāʻawi kēia papa inoa iā ʻoe i kahi ʻike o nā meaʻai i waiwai nui i ka hao.
nā mea inu
- ʻO Ferrous Juices - Nā wai e hoʻoikaika i ka hao hao
- kāloti - apple
- Currant ʻeleʻele - strawberry
- ʻulaʻula currant - buckthorn
- Blackberry - ʻAlani
ʻO ka ʻiʻo a me ka sausage
Maikaʻi hao no 100 g
- ʻO ke akepaʻa pipi 30 mg
- ʻO ke akepaʻa puaʻa 18 mg
- ʻO ke akepaʻa bipi 7.9 mg
- sausage ate 5.3 mg
- Pudding ʻeleʻele 30 mg
- ʻO nā puʻupaʻa puaʻa 10 mg
- ʻO ka pipi Ham 10 mg
- Deer 4.5 mg
- Roe deer 3 mg
- ʻO ka pāpaʻi 2.7 mg
- ʻO ka pipi 2.6 mg
- hipa kāne 1.9 mg
- ʻO ka moa 1.6 mg
Ka i'a me ka i'a
Maikaʻi hao no 100 g
- Oysters 7 mg
- ʻO nā ʻumeke 6.7 mg
- ʻōpae kai hohonu 5 mg
- Aila sardines 2.5 mg
- ʻO Herring 1.1 mg
- E kau i ka 0.9 mg
- Cod 0.5 mg
- ʻO 0.7 mg
ʻO nā huaʻai, nā legumes, nā meaʻala
Maikaʻi hao no 100 g
- Kāleka 100 mg
- paʻi maloʻo 97.8 mg
- mint maloʻo 87.5
- Licorice 41.1 mg
- Kinamona 38.1 mg
- Soybeans 9 mg
- Rosemary 8.5 mg
- ʻO ka pīʻani pīkī 8.2 mg
- ʻO Basil 7.3 mg
- pīni keʻokeʻo 7 mg
- Chanterelles 6.5 mg
- ʻO ka pīkī 6.2 mg
- ʻO ka dill 5.5 mg
- ʻO Thyme 5 mg
- Spinach 3.4 mg
- Leek 2.1 mg
- Asparagus 2.1 mg
- letus keiki hipa 2 mg
- Piʻi 1.5 mg
- Arugula 1.5 mg
- ʻO Beetroot 0.8 mg
- ʻO ka ʻuala 0.3 mg
- kāloti 0.3 mg
hua
Maikaʻi hao no 100 g
- ʻO nā hua waina 1.9 mg
- ʻO nā currants ʻeleʻele 1.3 mg
- ʻO nā currants ʻulaʻula 1.2 mg
- Raspberries 1 mg
- nā lā 1 mg
- ʻO Gooseberries 0.6 mg
- Lemona 0.6 mg
- Blueberries 0.5 mg
- Blackberries 0.6 mg
- ʻAvocado 0.6 mg
- Strawberries 0.4 mg
- Persimmon 0.4 mg
- ʻO nā Cherries 0.3 mg
- Kiwi 0.3 mg
- Piʻi 0.3 mg
- Maiʻa 0.3 mg
- Rhubarb 0.2 mg
- ʻAlani 0.2 mg
- ʻāpala 0.1 mg
'Ōlelo Aʻo: Ua ʻoi aku ka hao i nā hua maloʻo ma mua o nā hua hou.
ʻO ka palaoa, nā huaʻai cereal, raiki, pasta
Maikaʻi hao no 100 g
- Palaoa Bran 16 mg
- Sesame 10 mg
- millet flakes 9 mg
- Amaranth 9 mg
- ʻO ka huaʻala 8.2 mg
- Quinoa 8 mg
- ʻO ka hua palaoa 7.5 mg
- millet 6 mg
- ʻōlelo ʻia he 4.4 mg
- Oatmeal 4.3 mg
- ʻōmaʻomaʻo spell grain 4 mg
- ʻO ka pasta palaoa holoʻokoʻa 3.8 mg
- bale 3.6 mg
- palaoa keʻokeʻo 3.6 mg
- Buckwheat 3.5 mg
- ʻO ka laiki ʻulaʻula 3.2 mg
- Laiki parboiled 2.9 mg
- ʻO ka palaoa Rye 2.8 mg
- ʻO ka palaoa Rye 2.5 mg
- ʻO ka palaoa palaoa wholemeal 2 mg
- ʻO ka palaoa palaoa 1.2 mg
- ʻO ka palaoa semolina 1.1 mg
Nā Nati a me nā Kino
Maikaʻi hao no 100 g
- ʻO nā hua ʻukena 12.1 mg
- Pistachios 7 mg
- ʻO nā hua cashew 6.7 mg
- ʻO nā hua pine 5.5 mg
- ʻO nā hua pua lā 5.3 mg
- Hazelnuts 4.7 mg
- ʻAmona 4.2 mg
- ʻO ka niu maloʻo 3.5 mg
- walnuts 2.9 mg
- ʻO ka pīkī 2.4 mg
- ʻO nā hua Brazil 2.4 mg
- 1.7 mg ka ʻōpala
ʻO ka waiū, nā hua waiu, nā hua
Maikaʻi hao no 100 g
- ʻO ka hua manu 7.2 mg
- hua manu 1.2 mg
- waiu soy 0.6 mg
- waiu piha 0.5 mg
- Quark momona haʻahaʻa 0.4 mg
- Pāpaʻa 0.3 mg
- ʻO ka paʻakai paʻakai 0.3 mg
- ʻO ka paʻakai palupalu 0.2 mg
- Yoghurt 0.1 mg
