He aha ka pilikia o ka nele o ka hao ma ke kino?

He aha ka pilikia o ka nele o ka hao ma ke kino?

ʻO ka hao he mineral pono no ke kino o ke kanaka, no ka mea, ua komo ia i loko o ka hemoglobin, e kōkua i ka lawe ʻana i ka oxygen i nā wahi āpau o ke kino, a kōkua i ka hoʻoponopono ʻana i ka mahana o ke kino a kākoʻo i ka ʻōnaehana pale. Eia kekahi, pili ia i ke ʻano o ka ʻili, ka lauoho a me nā kui, no laila ʻo kona hemahema he hōʻailona weliweli.

ʻAʻole hiki i ke kino ke hana i kēia mea koʻikoʻi ma kāna iho, no laila e noho mau nā meaʻai i ke kumu nui e loaʻa ai. A ʻo ka pono o ke kino i kēlā me kēia lā no ka hao e pili ana i ka makahiki a me ke kāne o ke kanaka. Pono nā keiki i 8 a 10 milligrams i kēlā me kēia lā, a ʻo nā kāne 19-50 mau makahiki he 8 milligrams i kēlā me kēia lā, akā pono nā wahine i 18 milligrams i kēlā me kēia lā, no ka mea, e emi ana kona pae i ka wā o ka menstrual cycle a pono e uku ʻia.

Pōkole hanu..a me ka puʻuwai hāʻule

A i ka nele o ka hao i ke kino, ʻaʻole hana maʻamau nā ʻiʻo a me nā ʻiʻo o ke kino, hiki ke alakaʻi i ka anemia, ka mea e hoʻopilikia ai i ka hana o ka puʻuwai, nā kīʻaha koko, nā ʻōnaehana ʻai a me nā ʻōnaehana kaʻa.

ʻO nā hōʻailona o ka anemia ka luhi a me ka luhi loa, ke poʻo, ka noʻonoʻo, ka uila i ka maka, ka wikiwiki o ka puʻuwai, ka ʻeleʻele o ka ʻili o loko o ka lihilihi haʻahaʻa, nā kui a me ka lauoho, pōkole o ka hanu i ka wā e hana ai i ka hoʻoikaika kino, nā lima a me nā wāwae anu. nawaliwali a me ka ma'i me na ma'i lele.

meaʻai holoholona

No ka pale ʻana i ka anemia, pono ʻoe e ʻai i nā meaʻai o nā holoholona a i ʻole nā ​​​​mea kanu i loaʻa i kahi pākēneka maikaʻi o ka hao. ʻO ke ake, ka lolo, ka ʻiʻo pipi wīwī, ka iʻa iʻa, ka ʻiʻo, ka ʻoo, ka pipi, ka tuna hiki, a me nā hua manu he nui ka hao.

Loaʻa ka mea hao kiʻekiʻe loa i ka ʻiʻo ʻeleʻele (ʻo ka pipi ka helu ʻekahi). Ma waho aʻe o ka hao, loaʻa i ka ate pipi ka nui o nā meaʻai i haʻahaʻa i nā calorie. No ka ʻiʻo moa, aia nā protein, selenium a me ka zinc e kōkua i ka mālama ʻana i ka nui o ka ʻiʻo.

mea kanu

No nā meaʻai o ka mea kanu, ʻo ia - nā hua, nā nati, ke kokoleka ʻeleʻele, broccoli, spinach, pomegranate, quinoa a me nā legumes. No ka laʻana, waiwai nui ka sesame a me ka ʻukena i ka hao a haʻahaʻa ka calorie.

Eia kekahi, ʻo nā nati ma ke ʻano o ko lākou pono e like me ka ʻiʻo, no ka mea, aia i loko o ka pākēneka kiʻekiʻe o ka hao a he kiʻekiʻe i nā calorie, ʻoi aku ka ʻalemona, nā pīkī a me nā pistachios. He waiwai nui ka hua koko i ka hao, no laila, inā he 70% koko a ʻoi aku ka nui o ka koko, hiki ke ʻai ʻia i mea e hoʻopaʻi ai i ka hemahema o ke kino. Ma waho aʻe o ka hao, loaʻa iā lākou ka magnesium, pono ia no ka hana o ka puʻuwai.