Nā meaʻai no nā haʻihā o ka iwi

Manaʻo ka poʻe he meaʻole kaʻaiʻana me ka iwi iwi e hoʻololi - no ka mea,ʻo ka mea iʻikeʻia i ka nānā muaʻana,ʻaʻole i pili pū i ka pilikia nui. Eia nō naʻe,ʻo kaʻai i nā haʻihā e kōkua ai i ke kanaka e hoʻomāʻemi i ke kino me nā mea nui a hoʻonui i ka ho'ōla wikiwikiʻana o ka'āpana pilikia.

Nā meaʻai no nā'ōpū: papa inoa i makemakeʻia

No ka hanaʻana i ka meaʻai maikaʻi no nā haʻi o ka iwi, he mea nui e maopopo i nāʻano e pono ai no ko mākou mau iwi. Aia kēia papa i nā māhele i lalo: manganese, zinc, phosphorus, calcium, magnesium, vitamins B6, B9, B12, C, D, K. No ke aha lākou? Ke kōkua nei kēia mau mea a pau i ke kālamu a me ke kinipona -ʻo kēlā mau pōhaku lepo kahi e kūkulu ai ke kino i ka iwi o ka iwi. Ma kēia kumu,ʻo ka meaʻai no kaʻokiʻana e like me kēia:

1. No ka hanaʻana i ka paolo : sardines, kamoni, kāpena,'omona, ka waiū, nā hua laʻa, nā sesame, ka'ōnihi.
2. No ka hanaʻana i ka magnesium : ka maiʻa, nā hua laʻa, nā'alemona a me nā hua'ē aʻe, ka huapalaa o ka palaoa, ka lau nahele, ke kāpena, ka'ōpiopio, ka hānai, kaʻaʻa, ke kai, kaʻanaka, ke keokeo, cod,
3. No ka loaʻaʻana o ka meaʻai D : ka iʻa iʻa e like me ke additive, iʻa momona.
4. No ka zinc : iʻa iʻa a me ka iʻa iʻa, ka'ulakin kalo, nā legumes, nā haloo, kaʻohe a me ka buckwheat groats, walnuts.
5. No ka hāʻawiʻana i ka huakuʻi : caviar o ka iʻa iʻa, oat a me buckwheat groats, ka ate pīpī, kahi, ka pīni, ka hua manu iʻa, ka walnuts.
6. No ka loaʻaʻana o ka hua B6, B9, B12 : ka leve o ka mea kāpena, ka hānai pū'ā, ka maiʻa, nā piʻi, nā lau hua manu, nā Brussels a me ke kāpena, beets, citrus, sardines, mackerel, eggs.
7. No ka loaʻaʻana o ka hua malo K : nā hua inu waiū.

I kēiaʻano,ʻo kaʻai ma hope o ka'ōpū e pono ke waiwai i loko o ka protein -ʻiʻo, iʻa a me nā moa, pono e hui pūʻia me nā mea kanu a me nā mea kanu e hoʻonui ai i ka'ōpena. ʻO ka nui o ka halihali i ke kinoʻaʻole pono ia, hiki wale nō i nā 1-2 mau lā no ka lā. Mai poina e pili ana i ka nihi -ʻo ia ka huahana maikaʻi no ka wā like.

Nutrition no nā iwiʻokoʻa: kahi papa kapu

No ka hōʻoiaʻana i kaʻaiʻana i kaʻaiʻana o ka'ōiwi, ua hāʻawi nā lima (ka uha, nā lima, a me nā mea'ē aʻe) nā hopena, ponoʻoe e wehe i kekahi huahana:

• waipiʻona;
• tea, kofe;
• welo;
• nā mea momona.

Hoʻopilikia kēia mau hua i ka lawe 'ana o ka konupūmā, a i ka wā o ka haʻihaʻi, pono e kāpae' ia i ka meaʻai. ʻO kēia keʻano e hiki ai iāʻoe ke ho'ōla hou i ka manawa pōkole a hoʻi hou i ke ola maʻamau.