Mai ka wāʻuʻuku, uaʻike mākou i mea e ikaika ai nā niho, nā lauoho, nā kui a me nā iwi a maikaʻi, ponoʻoe eʻai i ka nui o ka wai puna i kēlā lā i kēia lā. Heʻano like kēia o kaʻoiaʻiʻo o ka'āina, kahi i hoʻolaha nuiʻia ma ka TV, ma ka hoʻolahaʻana, e hoʻonā ke kauka. ʻOia, he mea koʻikoʻi ke koloka i loko o ke kino o ke kanaka,ʻo ia me nā niho i'ōleloʻia i luna, nā iwi a me nā mea'ē aʻe, he mea nui ia i loko o ke koko a lawelawe i ke kākoʻo a me ka hoʻoikaikaʻana i kā mākou pūnaewele punahele. I kēia lā,ʻo kahi pilikia loa i waena o nā lālā o nā makahiki a pau he calcium ka nele. Me he mea lā i loko o nā huahana he nui, a pehea e puka ai ma muli o keʻano o ke kaloka i ke kinoʻaʻole i lawa?
ʻO ka pane i loko o keʻano o ka pa'ūkiko e pili ana i ka paʻakikī ke hoʻololi i nā māmā a, ma muli o nā kumu he nui, wale 10 wale nō 45% o ka helu calcium i mālamaʻia i kēlā lā i kēia lā. I kēlā me kēia lā e pono ai i ke kino he 800-1200 mg o ka calcium. Hoʻokomoʻia nā keiki, nā wāhine hāpai a me nā poʻe ma hope o 45 e lawe i kahi 1500 mg i kēlā lā i kēia lā. No laila, he waiwai nui kēia huahana i kēia mea nui?
ʻAuhea ka calcium?
ʻO kaʻoihana, he waiwai nui ka waiū a me nā hua laʻa i ka calcium. ʻO kēia ka waiū (ʻoi aku ka momona o ka momona), kaʻaila, ke koko, nāʻano o ka lihi, kahi paʻakikī. Pono e hoʻomaopopoʻia i ka loli maikaʻiʻana o ke kalo mai nā hua meaʻai, no ka mea, hanaʻia me ka lactose, ka mea e kāohi ana i ka laweʻiaʻana o ke kino mai ke kino.
Nui ka nui o ka calcium i loaʻa i loko o nā iʻa e like me ka sardine, ka waimona, a me ka meaʻeleʻele. ʻO nā iwi iʻa he nui loa. Inā makemakeʻia, eʻokiʻia nā iwi momona aʻai pūʻia me nā iʻa.
Ma mua o nā huahana i loko o ka nui o ka nui o ka nui o ka paʻakai, hiki iāʻoe ke komo i nā huapalapala (ʻo ia hoʻiʻo Brazil nuts a me nā almonds), nā mea soy, tofu, beans. I kēia mau lā, ua hōʻikeʻia he nui ka nui o ka palapala calcium e loaʻa ana i loko o kaʻaila sameamela a me ka poppy (1000 a me 1500 mg i 100 mau huahana).
Māmā maikaʻi a me ka puna mai ka mea kanu. Makemake nui wau eʻike i nā mea kanu uliuli a me ka lau'ōmaʻomaʻo uliuli: ka'ōnihi, kāpīpoki, nā lapalapa, ka paʻi, broccoli, a me nā kui. ʻO nā hua e piha ana i ka puna iʻa i hoʻopihaʻia me ka bananas, nā mandarins, nā hua waina a me nā'ōlaʻa. I nā huaʻai a me nā huaʻai, a me keʻano o nā meaʻai i loaʻa ka nui o ka calcium, hiki iāʻoe keʻike i nā papa ma lalo nei.
Pehea e hoʻomaikaʻi ai i ka digestibility o ka calcium?
He meaʻono ia, ma muli o ka hoʻohanaʻana i nā huahana i hōʻikeʻia ma luna nei i nā nui nui,ʻaʻole i kūpono kona hoʻopaʻaʻana i ke kino kanaka. E like me ka mea i haʻi muaʻia ma ka hoʻomakaʻana o kaʻatikala, heʻano paʻakikī kēia. ʻO ka meaʻai, kaʻai, kaʻai - nā hopena a pau e pili ana i ka hopena o ka momona i loko o ke kino. Eia kekahi laʻana,ʻo ka hoʻohanaʻana i ka kope i loko o nāʻano nui, kaʻoihana kino hana, ka pilikia, kaʻaiʻana i ka nui o ke kōpaʻa a me nā'ōpelu i ka nui o ke kōkomo. Eia kekahi, e hana ana i kahi kaumaha nui ma luna o nā puʻupaʻa.
Inā loaʻa iāʻoe nā kui a me ka lauoho, ināʻikeʻoe he lahilahi ka'āpana o nā niho (ʻo kēia kaʻikeʻia e ka hamoʻana i kaʻeha), inā heʻe ka iwi, ināʻoi aku kou huhū / oh, eia nā hōʻailona a pau o ke koloka. I kēiaʻano, e ho'āʻoʻaʻole i ka hoʻonui i ka laweʻana i nā meaʻai waiwai i ka calcium, akā, e hoʻoponopono hou i kou nohona a me nā mea maʻamau.