Meaʻai momona i ka puna

ʻO ka puna he mineral i hoʻokō i nā hana nui he nui i holo pono ai ko mākou kino. Pili ka ʻōnaehana iwi iā ia e ikaika a olakino hoʻi.

ʻO kēia ʻōnaehana a ʻōnaehana paʻakikī e nakinaki ai i nā ligament, tendons a me ka cartilage, hana i kekahi o nā hana nui o ke kino a he mea nui ia e mālama iā mākou iho i ka papaʻai a me ka nohona o ke ola i maʻalahi ʻole e haki.

Kalipuna pū me nā hono a me nā mākala Hoʻāʻo ia e hāʻawi i ke kākoʻo a me ka neʻe i ke kino, no laila hiki iā ia ke lawe i nā hana he nui. He aha hou aʻe, hoʻopilikia i ka hana ʻana o nā hunaola ʻulaʻula a keʻokeʻo a kōkua ia i ka mālama ʻana i kahi nui o nā mea momona waiwai nui.

Inā loaʻa iā mākou ka nele o ka calcium a me nā pae haʻahaʻa hiki iā mākou ke ʻeha i nā maʻi, nā maʻi ma muli o kā lākou ʻano he paʻakikī e mālama a hoʻōla, e hoʻopili i ko mākou ola.

Eia nō naʻe, ʻaʻole pono mākou e makaʻu i kekahi mea inā momona kā mākou papaʻai i nā meaʻai momona i ka puna a mālama mākou i kā mākou hana kino, hele wāwae mākou, ʻauʻau mākou aiʻole mākou e holo i ke keke e hoʻomau i ka ikaika o kā mākou hono.

A laila haʻi mākou iā ʻoe i nā huahana āu e hoʻohui ai i kāu papaʻai e uhi pono i kāu mau pono.

Meaʻai momona i ka puna

  • Hua manu: kekahi o nā meaʻai i paipai ʻia, aia i ka yolk kahi nui o ka punaʻOiai ʻike ʻia ka mahele kiʻekiʻe loa i loko o kona pū, ʻoiai ʻaʻole pālahalaha nui ka hoʻohana ʻana, hiki iā ia ke kuʻi ʻia a hoʻohui ʻia i nā meaʻai he nui.

  • Kīwaha: ʻo ia kekahi o nā mea i loaʻa ka nui o ka puna i loko o ka nui o nā mea kanu, ʻo ka mea maikaʻi e hoʻopau maka ia, no kēia kumu, ke noi nei mākou e hoʻopau iā ia i nā salakeke a i nā ʻalani ʻono.
  • ʻĀmaʻa ʻula: hemolele e hoʻonui i kāu mau pae calcium, e hoʻoikaika ʻoe i kou mau iwi, e pale aku ʻoe i ka hōʻino mua o nā ligament a me nā aʻa. He aha hou aʻe, omega 3 mau waikawa momona, pale pū kekahi i nā hana ʻelemakule ma mua ma ke ʻano he antioxidant kūlohelohe nui.
  • Waiū soya: ua lilo ka kahi koho olakino i ka waiū o ka bipi, ʻaʻohe ona lactose a hāʻawi i nā digestion māmā e hāʻawi ana i ka kalipuna a asimilated koke.
  • Onioni: he mea kahiko ia i ka mea ʻaina waena waena, i kahi nui o nā pā a mākou e hoʻohana ai, ma waho o kāna ʻono nui i loko nā wikamina, nā amino acid a me nā kumuwaiwai e hoʻoikaika i ka iwi a me ke olakino hui.
  • ʻO Chickpeas: ʻo kēia legume ka mea i loaʻa ka hapa nui o ka calcium, no laila kūpono ia e hoʻonui ai i kā mākou pae.

  • Queso: ʻo ka waiū e hāʻawi pololei ia i ka hoʻoikaika ʻana i ka ʻōnaehana iwi, pale i ka wā ma mua o ka iwi. 
  • ʻO yogurt maoli: loaʻa kēia mea ʻono liʻiliʻi wikamina D a me ka puna, ʻelua mea nui no kā mākou iwi. Hoʻohui, maʻalahi e hoʻopau, kumu kūʻai ʻole a waiwai i ka ʻono.

Nā meaʻai e kōkua iā ʻoe e omo i ka puna

Mai ka wā ʻōpio loa ʻike mākou i ka ʻai ʻana i nā meaʻai i waiwai ʻia i ka calcium e pono ai kā mākou olakino iwi aia i ke kūlana kūpono, iwi ikaika a me nā niho.

Eia nō naʻe, i nā manawa he nui e ʻai mau mākou i kēia mau meaʻai akā haʻahaʻa loa naʻe kā mākou pae.

Hana ʻia kēia ke hoʻopau mākou nā meaʻai e pale ai i ka lawe ʻana o ka calcium kūpono, e like me nā nā meaʻai i waiwai i nā oxalatesNo laila, he mea nui e ʻike ʻo wai nā meaʻai i waiwai i kēia mineral a kōkua nā poʻe ʻē aʻe iā mākou e hoʻopili pono iā ia.

ʻalekona taco

Nā meaʻai e waiwai i ka wikamina D

 Pono kēia wikamina no ka omo ʻana o ka puna. Hiki ke loaʻa maʻalahi kēia huaora inā sunbathe mākou no 15 mau minuke i ka lā, ʻoi aku ka maikaʻi mai 11am a 16pm.
ʻOiai haʻi mākou iā ʻoe he aha nā pūʻulu meaʻai kahi e hiki ai iā mākou ke loaʻa.
  • Iʻa polū, tuna, mackerel, salmon, sardine, Etc.
  • Ei 
  • Mea ʻai kai, ʻūhā, kōpaʻa, nāʻu, nā kōpaʻa. 
  • ʻAilā iʻa. 

ʻO nā meaʻai i waiwai i ka huaʻai K

ʻO Wikamina K He mea momona ia e makemake i ka omo ʻana o ka puna, no kēia kumu, mai poina e hoʻopau i nā meaʻai aʻe e loaʻa ai nā pae o ka puna maikaʻi.

  • Nā mea kanu hou, basil, thyme, akamai. 
  • Nā mea kanu e like me kāpī, waikī, broccoli a i ʻole asparagus. 
  • ʻO Frutos del bosque ʻeleʻele, blueberry, raspberry aiʻole nā ​​pears.
  • Nā ʻalalā ePiko paʻakai haʻahaʻa.

Nā meaʻai e waiwai i ka wikamina B6

E hoʻohui i nā koho aʻe i kāu papaʻai:

  • Nā ʻai lean e like me turkey, moa a pipi paha me ka ʻole o nā ʻāpana momona.
  • Iʻa makemake tuna, trout a i ʻole cod. 
  • Nā laupala e like me ka bele pepa, turnip a i ʻole ka pī. 
  • ʻO Chickpeas, nā lihi, a me nā soybeans Loaʻa iā lākou kahi lako nui o ka wikamina B6 e kōkua ai i ka lawe ʻana i ka calcium.

He aha nā hōʻailona o ka nele o ka puna?

Pono pono ka calcium no ko mākou olakino, hana nui ia i ka hoʻokumu ʻana i nā iwi, nā niho a me nā ʻano like ʻole. Ke loaʻa iā mākou nā pae calcium liʻiliʻi hiki iā mākou ke loaʻa i nā paʻakikī, ʻike he aha nā hōʻailona maʻamau o ka nele o ka calcium i ke kino.

  • Nāwaliwali iwi: Hiki iā mākou ke ʻike i ka nāwaliwali o ka iwi, inā ʻaʻole hele ʻia, hiki ke hoʻopili iā mākou me ka osteoporosis a me nā haʻi.
  • Nānā niho: Mālama pū ka calcium i ko mākou mau niho, no kēia kumu, inā ʻaʻohe o mākou i ka calcium i loko o ko mākou kino, hiki iā ia ke hoʻololi i nā niho i ka muli loa a hoʻonui i nā pilikia waha i ka poʻe mākua.
  • Nā maʻi kūpono: Loaʻa iā mākou kahi kiʻekiʻe kiʻekiʻe o ka ʻeha ʻana i nā maʻi hanu a me nā maʻi, ʻoiai e nāwaliwali ka ʻōnaehana pale.

  •  Pākuʻi kaʻiʻo: ʻO ia kekahi o nā hōʻailona maʻamau, aia ka nui o nā mākala i hiki ʻole iā lākou ke kākoʻo, hiki iā mākou ke ʻeha iā lākou ma ka hana ʻana i nā hana o kēlā me kēia lā.
  • ʻO Insomnia: Hiki iā ia ke hoʻopili pololei i kā mākou hiamoe ʻoiai ka mea pale iā mākou mai ka hoʻomaha kūpono, hoʻopau ʻia ka hiamoe. Hoʻopili ia i ko mākou lā i kēia lā no ka hiki ʻole iā mākou ke hoʻomaha a ʻike mākou i ka luhi.
  • Nā wā ʻehaʻOiai hiki ke ʻeha ʻia kēia mau ʻeha mai nā kumu like ʻole, ua aʻo ʻia i ka nele o kēia mineral ke makemake pū kekahi i nā hiʻohiʻona ʻē aʻe. ʻO Colic, ka lū, ka paʻa ʻana o ka wai a me ka ʻeha e hōʻalo ʻia.
  • ʻAʻole lilo ke kaupaona: hoʻoponopono ka calcium i ka metabolism, no laila, inā ʻaʻole pau ia hiki iā mākou ke loaʻa ka metabolism lohi a no laila ʻaʻole e lilo i ka kaumaha. Kōkua nā pae kūpono i ka mālama ʻana i ka momona o ke kino.

kalima ma ke kuli me ka naʻau kumu

  • ʻO ka ʻili maloʻo a me nā kui nāwaliwali: kuhi ka hoʻōla pūnaewele me ka hoʻihoʻi pololei o nā kui a me ka ʻili. Hiki iā mākou ke ʻeha i ka maloʻo, ʻāha a i ʻole pelo.
  • Nā pilikia lauoho: Inā mākou e ʻike ʻaʻole like ko mākou lauoho e like me maʻa mau, hāʻule ia i waho o ka mea a i ʻole he lauoho maloʻo ko mākou, no ka nele paha o ka calcium i loko o ko mākou kino, ʻoiai no nā kumu ʻē aʻe paha ia, ʻo ia kūpono i ka hoʻopili ʻana i nā meaʻai i loko o ka puna e hōʻoia ai.

Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.