Ua ʻike anei ʻoe e pono ana i kou kino ka hao pālua ma mua o ka wā maʻamau i kou wā hāpai? ʻO ia no ka mea hoʻohana kou kino i ka hao e hana i ke koko keu no ʻoe a me kāu pēpē. Akā, ʻo ka mea kaumaha, ʻaʻole lawa ka 50% o nā wahine hāpai i kēia mineral koʻikoʻi. No laila, mai hopohopo. Hiki iā ʻoe ke mālama i kou pae hao ma ka ʻai ʻana i nā meaʻai waiwai i ka hao a me ka lawe ʻana i nā mea hoʻohui hao e like me ka ʻōlelo a kāu kauka . E kamaʻilio kākou e pili ana i kēia me nā kikoʻī hou aku.
He aha nā pono o ka hao no ko mākou kino?
I ka ʻōlelo maʻalahi, ʻo ka hao ka mea e kōkua ai i nā hunaola koko ʻulaʻula i loko o ko kākou koko e lawe i ka oxygen. Loaʻa i kēia mau hunaola koko ʻulaʻula kahi protein kūikawā i kapa ʻia ʻo hemoglobin . Hana ia e like me ke kaʻa e lawe ana i ka oxygen. No laila, he mea nui ka hao no ka lawe ʻana i ka oxygen mai kou mau māmā ma loko o kou kino, a ma o ka placenta hoʻi i kāu pēpē.
ʻO ka loaʻa ʻana o ka hao lawa i loko o kou kino e hiki ke kōkua i ka pale ʻana i ka anemia nele i ka hao, kahi kūlana e luhi ai ʻoe a nāwaliwali i nā manawa a pau, a he haʻahaʻa ka helu o nā hunaola koko ʻulaʻula. ʻO ka loaʻa ʻana o kēia anemia hiki ke hoʻonui i ka pilikia o ka hānau ʻia ʻana o kāu pēpē me ke kaumaha hānau haʻahaʻa a i ʻole ka hānau mua ʻole ʻia. No laila, he mea nui loa ka mālama ʻana i kēia.
ʻEhia ka hao āu e pono ai i kēlā me kēia lā?
Pono ʻoe ma ka liʻiliʻi he 27 milligrams (mg) o ka hao i kēlā me kēia lā i kou wā hāpai . ʻO ka maʻamau, e hoʻomaka kāu kauka iā ʻoe i kahi pila hao i kāu kipa mua ʻana i ka wā hāpai. Hoʻokomo pinepine ʻia kēia nui i loko o ka huaora prenatal i hāʻawi ʻia iā ʻoe.
Inā ʻoe e hānai waiū ana, ua lawa ka 9 milligrams (mg) o ka hao i kēlā me kēia lā inā ʻoe ma luna o 19 mau makahiki, a he 10 milligrams (mg) inā he makuahine ʻōpio ʻoe he 18 makahiki a ʻoi aʻe paha.
He aha nā meaʻai i waiwai i ka hao?
Hiki iā kākou ke loaʻa ka hao mai ka ʻiʻo, ka iʻa, ka moa, a me nā meaʻai mea kanu. ʻElua ʻano hao i loko o nā meaʻai a kākou e ʻai ai.
1. Hao Heme: ʻO kēia ke ʻano hao e hiki i ko mākou kino ke omo maʻalahi . Loaʻa kēia mau mea i nā meaʻai holoholona. No ka laʻana, i nā mea e like me ka pipi , ka moa, a me ka puaʻa.
2. ʻAʻohe hao heme: Loaʻa kēia i nā meaʻai mea kanu. No ka laʻana, spinach, soy, lentils, peas, a me nā pī. Loaʻa pū ia i nā cereals i hoʻonui ʻia i ka hao i loaʻa ma ka mākeke.
Eia kekahi mau meaʻai waiwai i ka hao a me ka nui o ka hao i loko.
| Meaʻai | Ka nui o ka hao (kokoke) |
|---|---|
| ʻO ka cereal i hoʻoikaika ʻia me ka hao - 1 lawelawe | 18 mg |
| ʻOatmeal i hoʻoikaika ʻia me ka hao - 1 kīʻaha | 11 mg |
| Soybeans - 1 kīʻaha | 8.8 mg |
| Nā lentil - 1 kīʻaha | 6.6 mg |
| Pīni puʻupaʻa - 1 kīʻaha | 5.2 mg |
| ʻO ka Spinach - 1/2 kīʻaha | 3 mg |
| Hua waina maloʻo - 1/2 kīʻaha | 1.6 mg |
He mea nui: ʻOiai he nui ka hao i loko o ke akepaʻa pipi a me ka moa, ʻaʻole ia e ʻōlelo ʻia i ka wā hāpai no ka mea he nui ka wikamina A. ʻOi aku ka maikaʻi o ka nīnau ʻana i kāu kauka e pili ana i kēia a hōʻoia.
Inā he mea ʻai mea kanu a vegan paha ʻoe, hiki ke paʻakikī iki ka loaʻa ʻana o ka hao lawa mai ka meaʻai wale nō. No ka mea, ʻaʻole loaʻa i ke kino ka hao heme i maʻalahi ke komo. No laila, inā he mea ʻai mea kanu ʻoe, e hōʻoia e haʻi i kāu kauka . E nānā nui aku ʻo ia i kāu mau pae hao a me nā pae hemoglobin.
Nā mea e hoʻonui a hoʻemi i ka omo hao
ʻO kekahi mea nui ʻē aʻe, ʻo ia ka ʻai ʻana i nā meaʻai waiwai i ka hao me nā meaʻai waiwai i ka wikamina C. Eia kekahi laʻana, nā mea e like me nā ʻalani, nā tangerine, nā lime, nā tōmato, a me nā pepa bele (capsicum). Hiki i ka wikamina C ke kōkua i ke kino e omo i ka hao non-heme i loaʻa i nā meaʻai mea kanu.
Pēlā nō, aia nā mea e hiki ke kāohi i ka omo ʻana o ka hao. ʻO kēia mau mea e komo pū me ke kī, ke kofe, ka waiū a me nā huahana waiū (e like me ka yogurt a me ka tīhi), a me nā palaoa piha . No laila, ke ʻai ʻoe i kahi meaʻai waiwai i ka hao, e pale i ka inu ʻana a i ʻole ka ʻai ʻana i kēia mau mea i ka manawa like.
E noʻonoʻo e pili ana i ia mea, inā ʻoe e ʻai i kahi cereal i hoʻonui ʻia i ka hao i ke kakahiaka, ʻoi aku ka maikaʻi o ka inu ʻana i kahi kīʻaha wai ʻalani ma mua o ke kīʻaha kī me ia. A i ʻole ma kahi o ka inu ʻana i ka waiū me kāu pila hao, e inu iā ia i hoʻokahi a ʻelua paha hola ma hope. Ua maopopo iaʻu?
Aia kekahi mau hopena ʻaoʻao o nā mea hoʻohui hao?
ʻAe, hiki i kekahi poʻe ke loaʻa nā hopena ʻaoʻao liʻiliʻi i ka wā e lawe ai i nā papa hao. ʻO nā mea e like me ka ʻōpū ʻeha, ka nausea, ka luaʻi ʻana, ka paʻa ʻana o ka ʻōpū , a i ʻole ka maʻi diarrhea he mea maʻamau. Akā, mai hopohopo. E hoʻomaʻamaʻa kou kino i kēia ma hope o kekahi mau lā. He mea maʻamau nō hoʻi ke ʻeleʻele kou ʻōpala.
Aia kekahi mau mea hiki iā ʻoe ke hana e pale aku i kēia mau pilikia :
- E inu i ka nui o ka wai. E ho'āʻo e inu ma ka liʻiliʻi he 2-3 lita o ka wai i ka lā.
- E ʻai i nā meaʻai waiwai i ka fiber. E hoʻokomo i nā meaʻai e like me nā greens, nā mea kanu, nā huaʻai, a me nā palaoa piha i kāu papaʻai.
- E lawe i ka pila me ka meaʻai. ʻO ka lawe ʻana me ka ʻai a ma hope paha o ka ʻai ʻana e hiki ke kōkua i ka hōʻemi ʻana i ka ʻeha o ka ʻōpū, ma mua o ka ʻōpū ʻole.
- E hoʻokaʻawale i kāu mahele lāʻau. E kamaʻilio me kāu kauka a ʻike inā hiki iā ʻoe ke hoʻokaʻawale i kāu mahele lāʻau i kēlā me kēia lā i ʻelua mau mahele, hoʻokahi i ke kakahiaka a hoʻokahi i ka pō, ma kahi o ka lawe ʻana iā ia āpau i ka manawa hoʻokahi.
Inā ʻaʻole kōkua kēia mau mea, e kamaʻilio me kāu kauka . Hiki iā ia ke hāʻawi iā ʻoe i kahi ʻano pila hao ʻokoʻa a i ʻole e ʻōlelo aku i kahi mea palupalu ʻōpala no ka paʻa ʻana o ka ʻōpū. E hoʻomanaʻo, he mea nui e lawe wale i ka nui pololei a kāu kauka i kuhikuhi ai . E pale i ka lawe ʻana ma mua o 45 milligrams (45 mg) i kēlā me kēia lā.
Leka Lawe-Home
- I ka wā hāpai, ʻelua ka nui o ka hao e pono ai i kou kino ma mua o ka mea maʻamau.
- Hiki i ka anemia nele i ka hao ke hoʻoluhi nui iā ʻoe a hoʻopilikia i ka ulu ʻana o kāu pēpē.
- E ʻai i nā meaʻai waiwai i ka hao, e like me ka ʻiʻo, ka iʻa, nā lau ʻai ʻōmaʻomaʻo, a me nā lentil. No ka hoʻonui ʻana i ka omo ʻana o ka hao, e ʻai i nā meaʻai waiwai i ka wikamina C (nā ʻalani, nā tangerine, nā tōmato) i ka manawa like.
- I ka wā e lawe ai i nā mea hoʻohui hao, e pale i ka inu ʻana i ke kī, ke kofe, a me nā huahana waiū i ka manawa like.
- Inā hoʻoulu nā pila hao i ka paʻa ʻana o ka ʻōpū a i ʻole nā hopena ʻaoʻao ʻē aʻe, a inā he pilikia kou me ka hao, e kamaʻilio me kāu kauka e pili ana i ia mea.
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