ʻO nā mea āpau āu e ʻike ai e pili ana i ka hao

Koko

ʻO ka hao kahi mineral e kōkua i ka hana ʻana i nā protein a me nā enzymesa me ka neʻe ʻana i ka oxygen ma loko o ke kino. Loaʻa ka 70 pākēneka i nā hunaola koko ʻulaʻula, ma ke ʻāpana o ka hemoglobin, a ma ka myoglobin i nā pūnana muscle

ʻElua ʻano hao: heme a non-heme. Maʻalahi ke omo ʻia ʻo Heme, akā loaʻa wale ia i nā meaʻai o nā holoholona, ​​e like me kaʻiʻo a me nā iʻa. ʻO nā hua manu, nā legume, nā mea kanu, a me kekahi mau meaʻai paʻa i loko o ka non-heme.

ʻO ka ʻāpono i kēlā me kēia lā no nā kāne he 8 milligrams. Hoʻololi ka pono o nā wahine ma muli o ka postmenopausal (8 mg), premenopausal (18 mg), a i ʻole hāpai (27 mg). Pono nā mea Vegetarian i 1.8 mau manawa hou o ka hao, ʻo ka mea i loaʻa mai nā mea kanu (non-heme) ʻoi aku ka liʻiliʻi o ka bioavailable ma mua o ka mea i loaʻa mai nā holoholona (heme).

ʻO ka hemahema hao ka pilikia nui o ka meaʻai ma ka honua holoʻokoʻa. ʻOi aku ka kiʻekiʻe o ka makaʻu i nā keiki, nā wahine hāpai, nā wahine menstruating, a me nā mea hāʻawi koko pinepine. ʻO nā ʻōuli o ka hao hemahema anemia ka luhi, ʻūlū, a me ka ʻeha poʻo.

ʻO ka nui o kēia mineral he mea ʻino nō hoʻi, ʻoiai paʻakikī e hiki i kēia kūlana ma o ka meaʻai wale nō. ʻIke pinepine ʻia ke kumu i loko o nā mea hoʻohui hao, no laila ʻaʻole lākou e koi ʻia no ka poʻe ʻelemākule (nona nā pono hao ma lalo) a i ʻole nā ​​kānaka me ka hemochromatosis hoʻoilina, kahi ʻano e komo ai ka poʻe i nā mea hou aʻe. Ka mea e pono ai i ke kino.


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.