Manaʻo palaualelo? Luhi mau? E kamaʻilio kākou e pili ana i nā meaʻai waiwai i ka hao.

Ke luhi nei hoʻi ʻoe i ka lā a pau, me ke ola ʻole? Ke luhi nei ʻoe ma hope o ka hana ʻana i kahi hana liʻiliʻi? Malia paha ke kumu o kēia, ʻo ia ka nele o ka hao i loko o kou kino. I kēia lā, e kamaʻilio wale kākou e pili ana i kēia mineral koʻikoʻi i kapa ʻia ʻo ka hao, pehea kona koʻikoʻi no ko kākou kino, a me nā meaʻai i waiwai i ka hao .

No ke aha he mea nui ka hao no ko mākou kino?

I ka ʻōlelo maʻalahi, he mea nui ka hao no ke koko i loko o ko kākou kino. Aia kahi protein i loko o ko kākou koko e hāʻawi ana i nā hunaola koko ʻulaʻula i ko lākou kala ʻulaʻula a kōkua i ka lawe ʻana i ka oxygen ma ke kino holoʻokoʻa. Kapa mākou ia he hemoglobin .

E noʻonoʻo i ko kākou mau hunaola koko ʻulaʻula e like me nā kalaka lawe e lawe ana i ka oxygen ma ke kino holoʻokoʻa. ʻO ka ukana oxygen ma luna o kēia kalaka ʻo ia ka hemoglobin. No laila, no ka hana ʻana i kēia hemoglobin, pono ʻoe i ka mea maka i kapa ʻia ʻo ka hao.

No laila he aha ka mea e hana ai inā ʻaʻole lawa ka hao i loko o kou kino? ʻAʻole hiki i kou kino ke hana i ka hemoglobin lawa. A laila ʻaʻole hiki i kāu mau hunaola koko ʻulaʻula ke lawe pono i ka oxygen. ʻO kēia ka mea a mākou e kapa nei he anemia nele i ka hao . ʻO kēia ke ʻano anemia maʻamau loa ma ka honua. ʻO ia ke kumu e luhi ai ʻoe, nāwaliwali, a pōkole ka hanu i nā manawa a pau.

ʻEhia ka hao e pono ai iā kākou i kēlā me kēia lā?

I kēia manawa, ʻokoʻa ka nui o ka hao e pono ai kēlā me kēia kanaka i kēlā me kēia lā. Aia ia i kou makahiki, ke kāne, a inā ʻoe e hāpai ana a hānai waiū paha. ʻOi aku ka nui o ka hao e pono ai nā wāhine ma mua o ka maʻamau i ka wā o ka menstruation , ka hāpai ʻana , a me ka hānai waiū.

Hiki iā ʻoe ke loaʻa kahi manaʻo maʻamau e pili ana i kēia mai ka papa ma lalo nei.

Ua ʻike anei ʻoe he ʻelua ʻano hao?

Hiki ke hoʻokaʻawale ʻia ka hao i loko o nā meaʻai a kākou e ʻai ai i ʻelua ʻano nui. ʻOkoʻa nō hoʻi ke ʻano o ka omo ʻia ʻana o kēia mau mea ʻelua e ke kino.

1. Heme hao: Loaʻa kēia i nā meaʻai holoholona . ʻOi aku ka pololei, ma nā ʻāpana holoholona i loaʻa ka hemoglobin, e like me ka ʻiʻo ʻulaʻula, ka moa, a me ka iʻa. ʻO kēia ke ʻano hao e hiki ai i ko mākou kino ke omo maʻalahi .

2. ʻAʻohe hao heme: Loaʻa kēia mau mea i nā meaʻai mea kanu. I nā mea e like me ka spinach, nā pī, nā lentil, a me ka soy. Aia kekahi hao heme ʻole i loko o ka ʻiʻo a me ka iʻa. ʻAʻole i komo nui ʻia kēia ʻano e ke kino ma mua o ka hao heme. Akā he mea nui loa kēia mau mea no mākou.

ʻAe, he aha nā meaʻai i loaʻa ka hao?

Nui nā meaʻai e hiki ke hāʻawi i ka hao. E nānā kākou i ke ʻano o lākou.

Nā ʻiʻo a me nā huahana holoholona waiwai i ka hao

Loaʻa i loko o kēia mau mea ka hao heme, kahi mea e komo maʻalahi ai e ke kino.

• Ake
• Pipi
• Moa
• Puaʻa
• ʻIʻo kao
• Nā hua manu

Nā meaʻai kai waiwai i ka hao

• ʻOysters, Mussels
• ʻŌpae
• Nā iʻa e like me ka samona, tuna, sardines

Nā mea kanu a me nā mea kanu waiwai i ka hao

Loaʻa i loko o kēia ka hao ʻole heme.

• ʻO ka palaina
• ʻO nā lau ʻōmaʻomaʻo ʻeleʻele e like me gotukola, mukunuwenna, a me ke kankun
• Pīti
• Broccoli
• Nā legumes e like me ka pī, ka pi, nā lentil, ka chickpeas, a me nā pīni ʻōmaʻomaʻo
• Soy

Nā hua waiwai i ka hao

• Nā hua waina maloʻo
• Nā lā
• Nā ʻapelika maloʻo
• ʻUmelani

Pehea e hoʻopili pono ai i ka hao mai ka meaʻai?

ʻAʻole lawa ka ʻai wale ʻana i nā meaʻai i loaʻa ka hao. He mea nui hoʻi e omo pono iā ia. Aia kekahi mau ala maʻalahi e kōkua iā ʻoe me kēia.

1. E lawe i ka wikamina C e kōkua.

Hiki i ka Vitamin C ke hoʻonui i ka omo ʻana o ke kino i ka hao non-heme i loaʻa i nā mea kanu.

• Eia kekahi laʻana, inā ʻoe e ʻai ana i ka laiki me ka sopa lentil, e hoʻohui i kahi mea e like me ka gotukola sambol iā ia. E hoʻohui i kekahi mau kulu o ka lime i kēlā sambol.
• Ma hope o ka ʻai ʻana, e ʻai i kahi hua i waiwai i ka wikamina C, e like me nā ʻalani, nā tangerine, a i ʻole ka guava.
• ʻO nā mea e like me nā tōmato a me nā pepa bele he kiʻekiʻe nō hoʻi i ka wikamina C.

2. E noho mamao aku mai kēia mau mea.

Ke hoʻopilikia nei kekahi mau meaʻai a me nā mea inu i ka omo ʻana o ka hao.

• Kī a me ke kofe: Hoʻemi nā tannins i loko o kēia mau mea i ka omo ʻana o ka hao. No laila , e pale i ka inu ʻana i ke kī a i ʻole ke kofe me ka ʻai ʻana a ma hope koke iho paha. ʻOi aku ka maikaʻi o ka waiho ʻana ma ka liʻiliʻi he hola ma waena o lākou.
• Kalikuma: ʻO nā meaʻai waiwai i ka kalikuma e like me ka waiū, ka yogurt, a me ka tīhi hiki ke hoʻopilikia i ka omo ʻana o ka hao. No laila, ʻoi aku ka maikaʻi o ka kaupalena ʻana i kāu ʻai ʻana i kēia mau meaʻai me nā meaʻai waiwai i ka hao.

3. E ʻai pū i ka heme a me ka non-heme

Ke ʻai ʻoe i nā mea kanu (ʻaʻohe heme hao) me nā mea holoholona (heme hao), hoʻonui ʻia ka omo ʻana o ka hao mai nā mea kanu. No ka laʻana, ʻo ka hoʻohui ʻana i kahi lau ʻōmaʻomaʻo e like me ka ʻiʻo a iʻa paha i kāu laiki hiki ke hoʻonui i ka nui o ka hao āu e loaʻa ai.

He aha ka mea e hana ai inā ʻaʻole lawa ka meaʻai wale nō? (Nā mea hoʻohui hao)

I kekahi mau hihia, ʻoiai inā he hemahema hao koʻikoʻi, e like me ka wā hāpai a i ʻole nā ​​​​​​kūlana olakino ʻē aʻe, ʻaʻole hiki ke loaʻa ka nui o ka hao e pono ai mai ka meaʻai wale nō. I kēlā mau hihia, hiki i nā kauka ke ʻōlelo aku i nā mea hoʻohui hao.

ʻO ka lawe nui ʻana i ka hao he mea hōʻino hoʻi ia i ke kino. Hiki iā ia ke hoʻonāukiuki i ka ʻōpū a me ka paʻa ʻana o ka ʻōpū. ʻAʻole wale ia, akā hiki i ka hao nui ke hōʻiliʻili i loko o ke kino a hōʻino i nā ʻōpū koʻikoʻi e like me ke akepaʻa a me ka puʻuwai. No laila , mai hoʻohana i nā papa hao me ka ʻole o ke aʻo ʻana a ke kauka.