He ahaʻai loaʻa hao?

Oe i brittle kui a me ka lauoho? Oe e anu, a hiki ole kiʻi mahana ka wā 'ē wela? Koke kiʻi luhi, a mau makemake i ka hiamoe? Paha oe i hao deficiency anaemia. E ka papa inoa o nā meaʻai pihaʻi me ka hao, loaʻa iā lākou i loko o kaʻai, a me kou ano, e hoʻoikaika 'ana.

'Ākena pae no ka hao deficiency anaemia:

• hapai wahine;

• hoʻomaka koke ulu keiki i ka 5 makahiki;

• vegetarians;

• People i lilo aku ma luna o lākou i lawa i ka puu o ke koko no kekahi kumu (no ka laʻana, i loko o kekahi mau maʻi o ka opu, a / a naʻau liʻiliʻi, a me kaumaha menstruation i loko o nā wāhine, a pela aku ...);

• nā pōkiʻi.

I mea ike i na huahana pihaʻi hao, heme a me ka 'ole-heme. No ka maikai ola a me ka maikai ana o ka lauoho, a kui ke kanaka nele nā koho nui i hehee ai. Plant ʻai pihaʻi hao ole-heme, holoholona - heme.

Eʻoluʻolu, e hoailona oukou i kekahi mau ʻai i loaʻa ka hao i loko o lawa na mea, aka hoi, i kaupalena pomaikai. A pau no ka mea, a pau i ka mea ia manawa a me ka hao, a me kalipuna nā phytates - hui a hehee wale e pale aku i ke omo o ka kino o ka mea-pono waiwai. No ka laʻana, spinach, hua a me ka waiu, ua like ia huahana. He nolaila, nui ole wale, e hookomo i kaʻai o kaʻai i loaʻa ka hao, akā, no hoi, e ike pehea e hana ia.

Paipai i ke omo o ka hao:

• kahua hoʻonohonohoʻanaʻai ana o ka wikamina C;

• i ka hoʻohana ana i ka ai a me ka iʻa.

Ke kumu no ka suppression o ka hao omo.

• Keiki a me ka ai anaʻai o kiliala a me legumes me ka hoʻolōʻihiʻia limu pulu;

• 'ai, inu aʻai i loaʻa ka soy kumuʻiʻo;

• hokii o ke kope, kī (oi loa aku hoi me ka ka mineta a chamomile), ka waina aie i ka polyphenols i ka mea, aia no iloko olaila (Ua neutralized lākou io kanawai ma ka wikamina C i loko o kona kahua hoʻonohonohoʻana komo).

He pōkole papa. He ahaʻai iloko o ka hailonaʻana o ka hao:

• legumes;

• uliuli leafy ka lau;

• ula ai;

• hao-paʻa kiliala (ma ke alanui, aina kakahiaka kiliala kekahi no ia ia);

• kukui;

• ka berena, bran a me ka eleeleʻano likeʻole;

• nā komako;

• nā manuʻaiʻia;

• iʻa;

• hou pua nānālā hua;

•ʻiʻo puaʻa;

• kaʻuala na anoano;

• plums a me ka wai;

• maloo hua;

• MeaʻAi O Ke Kai.

Eʻoluʻolu, e hoailona oukou i ka holoholona ai pihaʻi me ka hao, loa oo digestible. Ia e kūlike loa - no ka mea o ka 20%. 'Oiai, o ke kanu huahana i loko o ke kino loaʻa emi o 5% o ka ole-heme hao.

Pau e pono ai Lolina no kanaka ai loʻohia i kaʻike mau papa hana, e malama i ka huina hoonui lākiō o 3: 1. A nui helu Hōʻike i nā huahana o ka holoholona kumu. 'O kēia ka mea e pono ai ke koena o ia huahana e alakai i ka noaaeeecaoee o ka mea na nā loko, i ke au koa a me kanaka ikehu.

Inā ma manawa ma hope? Ee i ka mana o ka maikaʻi Aey? Acaeoey i ole e hiki mai, ia mea he kumu nui e imi 'oihana kōkua. Ke kino, e hoʻoholo hiki maʻi a me ka dietician, e koho i kekahi kūikawā Lolina o ke koena aku hoiʻai.