ʻO nā meaʻai e piha ana i ka momona ka mea e pono ai no nā keiki a me nā wāhine. Ma nā kamaliʻi, hikiʻole ke kaloka i ka meaʻai a lākou eʻai ai i mua o ka uluʻana i ka skeletal a me ka maikaʻi o ka niho maikaʻi.
Ma ka poʻeʻelemakule,ʻo ka nele o ka paʻiko i ke kino ke kuleana no ka hanana o ka osteopenia, aiʻole ka osteoporosis. Eia kekahi, ua pili ka nui o ka nui o ke kaloka me kaʻike o ka maʻi āpau a me ka hanu.
ʻEhia ka nui o ka calcium e pono ai i kēlā me kēia lā?
Ua hāʻawi nā mākua i ka 1000 mg o ka calcium i ka lā. ʻO kēia māhele o ka calcium mākou eʻike ai i ka nui o kaʻai:
- 1 kaona waiū + 50-60 g o ka cheese + 1 i ka waina
No ka poʻe'ōpio,ʻoi aku ma mua o 50, a no nā wahine i ka moe menopa,ʻoi aʻe kēia hemahema. No laila, ho'āʻo i kēlā lā i kēia lā e loaʻa ma kāu papaʻaina 3 hua puaʻa: ka waiū, ka cheese a me ka yogurt.
ʻAʻole i maʻalahi ka hoʻokomoʻana iā lākou i ka meaʻai. Eia kekahi laʻana:
- e inu i hoʻokahi aniani o ka waiū i ke kakahiaka;
- e hoʻopili i ka waiū a i ka tīhi i ka mea 'ai i meaʻai (me ka waiū, ka tīhi me ka paʻi);
- Eʻai i ka waina i mua o ka moe.
Ma waho o kēia:
- Eʻai i nā iʻa hou (ʻelua manawa ma ka hebedoma - ma lalo iho);
- ʻO nā iʻa liʻiliʻi (nā sardine, kaʻulu, nā kuʻuna) eʻai pū me nā iwi, no ka mea, aia ka nui o ka calcium.
He aha ka mea hikiʻole ke hoʻohui i nā meaʻai waiwai i ka calcium?
I kekahi mau kumu, hikiʻole i nā meaʻai a me kahi nui o ka helu calcium ke lawe iā mākou i nā pono i manaʻoʻia. ʻO kaʻoiaʻiʻo, aia kekahi mau hui meaʻaiʻole eʻaeʻole i ke kino e hoʻopiha i ka palamu, kahi i loaʻa i loko o nā meaʻai a mākou eʻai ai. Ke hoʻomanaʻo nei i ka papahana o kā lākouʻai, e noʻonoʻo i kēia mau mea:
- ʻO ka kepa, ka baleka, ka meaʻai a me ka waiʻona e ponoʻole e hoʻopauʻia i ka manawa hoʻokahi me nā huahana i loaʻa i ka nui o ka mea konupū. Eia kekahi laʻana: ice cream chocolate, kapu me ka waiū, ka waina a me ka palaoa piha.
- ʻO kēia mau hui likeʻole he meaʻino ia i ke olakino -ʻaʻole lākou eʻae i kaʻeleʻele e paʻa pono. Inā no kekahi kumu e hikiʻole iāʻoe
e hōʻole iā lākou, e hoʻonui iki i nā'āpana meaʻai me ka helu kiʻekiʻe nui o ke kaloka no ke koena o ka lā. - Maiʻai nui i ka paʻakai! I ka hoʻonuiʻana i ka hoʻonomiʻana,ʻo ka paʻakai ka mea e hoʻonuiʻia ai ka paʻakikī o ke kino.
- Hoʻohālikeʻia kekahiʻano likeʻole i ka hihia i ka wā e hui pūʻia nā meaʻai i loko o ka konikoni me ka hoʻohana nuiʻana o nā proteins. ʻO ka mea maʻamau, hiki i nā kānaka eʻai ana i kaʻiʻo a me nā mea e pili ana i nā meaʻai.
- Mai lawe i kahi mea momona i ka waiū 0% momona.
- ʻAʻole lākou i loaʻa ka huaʻona D (ua momona ia i laweʻia),ʻo ia hoʻi kēia huaʻaola e kōkua i ke kino e hoʻomaopopo piha i ka calcium i loko o ka meaʻai. Ma kahi o nā huahana me ka helu o ka momona 0%, hiki iāʻoe ke koho i nā mea i loko o ka 1-2% momona. Eia naʻe, pono i nā keiki keʻai i nā hua puaa o ka momona momona mau.
He aha nā meaʻai i loko o ka calcium?
ʻO kaʻoiaʻiʻo,ʻo ka hapa nui o ka calcium mākou e loaʻa ai i nā meaʻai meaʻai a me,ʻo keʻano,ʻo ka waiū. Eia nō naʻe, he nui nā huahana'ē aʻe, a he kiʻekiʻe hoʻi i ka calcium, no nā meaʻai'ē aʻe. Hoʻonohonoho mākou iā lākou:
Ka papa inoa o nā huahana waiwai i ka calcium
ʻAi:
- kāpili;
- puaʻa.
Nā hua:
- o nā alani;
- hua maloʻo.
- Pū:
- beana;
- puana.
ʻAlaʻai:
- nā haka;
- nā hua waina;
- onionio;
- kāpelu;
- nā kāhili;
- ka broccoli.
Nā huahana laʻauʻai:
- bipi;
- meaʻai: parmesan, romano, gouda, cheddar, bricks, mozzarella (mau momona momona), ke kua, ke kelepona, roquefort, ka hulu kao.
Nā meaʻai:
- oregano;
- alala;
- mint;
- basil;
- fennel;
- kakala;
- pāʻili;
- huia;
- mea'alamona;
- kumini;
- nā kiʻi chili i ka lepo.
ʻO iʻa a me ka iʻa:
- sardines;
- salmon;
- keiki hipa;
- anchovies;
- cod;
- nā kūkeke;
- nā kele;
- caviar (ʻulaʻula aʻeleʻele);
- ke kai.
Meaʻai:
- almonds;
- sesame;
- kahini.
Ka hui o nā hōʻailona:
- ʻo ia no kaʻaina kakahiaka.
Nā lelo:
- kaʻaila cream haʻahaʻa;
- hōʻoluʻolu i kaʻona;
- nā kīʻapala;
- nā kuki me ka cream.
Nā mea'ē aʻe:
- kahi kalo.
ʻIkeʻoeʻaʻole i loaʻa ka calcium i nā lālā meaʻai nui, akā, i nā meaʻala he nui nō hoʻi e hoʻohana ai mākou i kaʻai i kēlā lā i kēia lā. ʻO ka māmā loa kēia o ka hoʻokomoʻana i ka paʻakai i loko o kāuʻai i kēlā me kēia lā.
Ma keʻano laulā, ua hāʻawi ke kīnā palekana i ke kino kanaka me ka nui o ka calcium.