Wahi a ka WHO i manaʻoʻia, he 600-700 miliona kānaka ma ka honua nei no ka nele i ka hao i loko o ko lākou kino - he mea ia e hōʻiliʻili ai i kēia hemahemaʻaiʻole i kahi mua loa o ka honua, i nā'āina i hoʻomohalaʻia.
Ke hanaʻia ka anemia pa'ū ma ke kino o ke kino o ke kanaka:
- ʻAʻole hiki iāʻoe ke komo i ka hao hao ke kūpono i nā pilikia i loko o ka māhele o kaʻohe.
- Ua loli nui ka hao i nā manawa kūpono o ke kino nui (ke keiki, ke'ōpū, ka maʻamau).
- ʻAʻole i loaʻa ka hao kūpono o ka hao me kaʻai.
I Ke Komohana Komohana,ʻo ka hopena kumu loa kēia,ʻoiaiʻo kaʻai me nā mea hao waiwai nuiʻaʻole i loko o kaʻano o ka uku a loaʻaʻole paha.
E kākau i nā hōʻailona nui o ka liʻiliʻi o ka hao ma ke kino:
- Hoʻoponopono.
- Heʻeha.
- Pale.
- ʻO kaʻino.
- ʻO ke kaumaha mau o ka luhi.
- Kāpena.
Pono e hoʻomaopopoʻia i kekahi manawa me kahi anemiaʻole o ka hao,ʻaʻole iʻike kekahi kanaka i kekahi o nā mea i luna. No kēia kumu, me kahi pahuhopu kūpono haʻawina, he mea makemake e hoʻoholo i nā manawa e hoʻoholo ai i ka pae o ka hao i loko o ke koko. I kēia manawa, nui ka nui o nā meaʻai e nui ai kaʻili hao. No laila, inā ua palekana kaʻai o ka mea olakino - he mea nui loa i loko o ia iho! - pono iā ia ka nui o ka hao i loaʻa iā ia i loko o ka meaʻai. Eia nō naʻe, i kēia manawa,ʻo ka hao i loko o ka meaʻai kanaka, e like me ke kānāwai,ʻaʻoleʻoi aku ma mua o 5-7 mg no 1000 calories.
I kēlā lā i kēia lā e kau ma ka papaʻaina i nā meaʻai me ka hao - ke ala maʻalahi a maʻalahi e hoʻonui ai i ko lākou kino. ʻO kaʻoihana nui loa o ka hao ke loaʻa iā mākou i nā meaʻai o ka meaʻai, ma keʻano mua - ma kaʻiʻoʻulaʻula. A ma waena o nāʻanoʻokoʻa o nā meaʻai (a me nā'āpana), nā huahana maikaʻi loa nā huahana. No nā meaʻai e komo ana i ka hao nui, penei:
- ka moa, ka'eseʻa, ka piko (ka'ūhā);
- ke hipa, ke kao (sirloin, ka umauma, ka'ūhā, kahi kai);
- ka huʻa (ka'ūhā, kahi hānai);
- pipi (mamao, ahulau, kuʻu, steak);
- puaʻa (ka'ōmaʻa, ka puaʻa puaʻa);
- ka lipi, ka hare.
Ma waho o kaʻiʻo, ua loaʻa ka nui o ka hao i loko o nā meaʻai like:
- nā meaʻai: ka muesli, ka palaoa meaʻai;
- Pīni: piʻi, piʻi, mau lelohi (ke hoʻomāhuahuaʻia kaʻili hao ke hoʻohuiʻoe i ka lemon);
- ʻO nā huaʻai:ʻo ka'ōlaʻi, ka'ōnihi (ke piʻi ka hao i ka lemon), nā'ōmole, ka peʻa'ōmaʻomaʻo, nā uala, nā halare, kāpokiʻulaʻula, zucchini, nā hua'ōmaʻomaʻo'ōmaʻomaʻo;
- ka iʻa, ka iʻa;
- nā hua;
- nā'ōpū;
- nā hua maloʻo (nā hua waina, nā'ōpala maloʻo, nā'āpana).
ʻO ka nui nui (50-60%) o ka hao i loko o nā meaʻai i ka meaʻai ka mea i maʻalahi i ke kino kanaka. E hoʻomaopopo i ka pauʻana o kaʻiʻoʻulaʻula me nā huaʻai, hoʻonuiʻia ka hoʻokiʻekiʻe hao 400%.
Eia naʻe,ʻo ka hao, kahi a mākou e hui ai i nā mea kanu meaʻai, aia i loko o kekahiʻanoʻano i kūʻoleʻia. No kēia kumu,ʻaʻole ia e komo i ko mākou kino i nā mea a pau, aiʻole e laweʻia i nā mea liʻiliʻi loa, aʻaʻole kiʻekiʻe loa ka maikaʻi o kēia hao.
ʻO ka'ōmole nui o ka hao i loko o nā meaʻai e kōkuaʻia ana ka huaora C, ka waikawa citric, ka'āpalapalapala, ka'alase, ka sorbitol a me ka huaʻa B12. Hiki ke loaʻa iā lākou i nā huahana nei:
- o nā alani a me ka waiʻalani;
- 'Alapiʻo, kiwi, melon, mango, rōkeke.
- nā'ōmato a me ka waiʻaila;
- ka meaʻono;
- potatoes;
- ke kapi keʻokeʻo;
- ka broccoli;
- nā lau nahele lau.
- ka waina keʻokeʻo.
Inā hōʻikeʻiaʻoe i kaʻai mai nā meaʻai me ka hao, hoʻolei i kēia mau mea:
- nā mea inu inu e like me Coca-Cola, kofe, tea;
- kalekaleka;
- nā hua laʻauʻai (cheese, milk, yogurt);
- puaa;
- hua'ōpū;
- ka wainaʻula.
Hoʻopilikia kēia mau huahana i ka'āpana hao.
E hōʻike kākou i ka mea hao ma kekahi mau meaʻai:
- 1 ka kīʻaha nui o ke kumalukina i kuʻiʻia - 0.7 mg;
- I hoʻokahi'āpana o keʻokeʻo - 0,9 mg;
- 1 kīʻaha spaghetti nui - 2.0 mg;
- 1 kaʻiʻo o ka puaʻa a ke keiki hipa paha - 2-3 mg;
- 1 i ka melon - 4.0 mg;
- 1 ka kīʻaha nui o ka palaoa - 18.0 mg;
- ka ate (pipi a moa paha) - 8-25 mg.
He aha nā kino o ke kino no ka hao?
ʻO ka nui o ka hao kahi e pono ai kekahi kanaka e pili ana i kona kaumaha, makahiki, ke kāne, hiki i ka'ōpū, a me ke kiʻekiʻe o ke kino. Ma keʻano laulā, ua hoʻoholoʻia ka mahana hana o ka hao i 10 mg no ka kāne kāne a me 15 mg no ka wahine makua. Ma nāʻano kiko'ī:
- Newborns a hiki i 6 mahina: 10 mg i kēlā lā i kēia lā.
- Nā keiki 6 mau mahina - 4 mau makahiki: 15 mg i kēlā me kēia lā.
- Nā wāhine 11-50 makahiki: 18 mg i kēlā lā i kēia lā.
- Nā wāhine ma mua o 50 mau makahiki: 10 mg i kēlā lā i kēia lā.
- Nā wāhine wahine: 30-60 mg i kēlā lā i kēia lā.
- Ka poʻe kāne he 10-18 mau makahiki: 18 mg i kēlā lā i kēia lā.
- ʻO nā kāne i piha i nā makahiki he 19: 10 mg i kēlā lā i kēia lā.