Nā mea i hao i ka hao ma nā nui

ʻO kekahi o nā mea pono loa no ke ola o ke kino kanaka he hao. Ke holo nei kona mau aʻa i loko o nā kīʻaha koko, e like me ka lole, e pili ana i ka oxygen a hoʻopakele iā ia mai nā mumū i nā mea a me nāʻano kanaka, a hoʻihoʻiʻia ka carbon dioxide. He mau kēia hana. "ʻAʻole e hāʻawiʻia ka" Downtime "a me ka"'ōlohelohe ".

Heme a me ka heme hao

Loaʻa ka pilina pololei ma waena o ka hao a me ka nele o ka oxygen, e lilo ai i mea eʻeha ai ke kino. Hoʻoemiʻia ka'āpana, ka noʻonoʻo, ka luhi, kaʻili maloʻo a me nā membpona mucous, hoʻonāwaliwali i nā mana kūkau -ʻo kēia ka hopena o hypoxia. Eia nō naʻe, inā he mau hōʻailona kēia, mai ho'āʻo e'ānai i nā kui a inu wai inu. ʻO ka hao o ka waiʻano kino i hiki ke hoʻopōʻino i ke olakino o kānaka: ke koko e lilo iʻeleʻele, kīpīʻia a kāwiliʻia nā kīʻaha koko,ʻo ka hana o ke kūkuluʻana i nāʻano pōhaku a pau e lilo iʻoi.

Hiki i ke kanaka keʻeli wale i nā mea lāʻau. ʻO ka nui o ka mea "hao",ʻikeʻo ia, eʻai ana i nā meaʻai i hao (ka helu no nā kanaka he 10-15 mg). ʻO keʻano o ka hao heʻeluaʻano:

  1. Loaʻa ka hem hao ma nā huahana o nā holoholona, ​​a kapaʻia pēlā no ka mea he hapa ia o ka hemoglobin o nā holoholona, ​​no laila ua maʻalahi ka manaʻo o nā kānaka.
  2. ʻO ka heme hao kahi māhele o nā mea kanu. Uaʻikeʻia heʻoi aʻe kaʻino. ʻO nā mea a pau i hele mai me kaʻai, hoʻokahi wale nō hapaʻumi o ka mea hao i komo i ka hemoglobin. Hoʻohuiʻia nā mea kanu i ke kiʻekiʻe i ka hao e hui pū me nā meaʻai'ē aʻe e loaʻa ana i ka lāʻau'Āmene C a B paha.

He aha nā mea i loko o ka hao?

No laila, i mea e loaʻa ai ka "hao," pono eʻai pono. ʻO nā pāʻani, nā momona, nā haʻalūlū, nā huamaʻa, nā mea kikowaena i nā meaʻai e pale kaulike. Wahi a ka waihona o ka hao (no 100 g hua) ke kū nei ke kūlana kiʻekiʻe e kaʻiʻo a me nā huahana :

A laila hahai i ka iʻa a me ka iʻa :

ʻO ka hua iʻa he waiwai nui hoʻi i ka hao:

ʻO ka papa inoa o nā huahana mea kanu :

Pono ke kūlanaʻana i nā hua maloʻo :

He aha kaʻiʻo iʻoi aku ka hao?

ʻAʻole e komo i ka hihia mau loa ma waena o ka meaʻai a me ka meaʻai meaʻai, pono ke hoʻomaopopoʻia he mea momona kaʻiʻo. Ma waho o ka hoʻonani a me ke kaumaha o ka'atiʻoki no ka manawa lōʻihi, hāʻawi ia i ke kino kanaka me ka nui o nā meaʻai maikaʻi a me nā mea lāʻau, e like me ka hao. Inā mākou e kamaʻilio e pili ana i ka meaʻai i ka mea maʻamau, e pili ana i kekahi ipu i hanaʻia mai nā mea holoholona, ​​ua kūpono e kāhea i kaʻiʻo o kaʻiʻo momonaʻoi loa, i 100 g kona mau he 150% o ka lā o ka lā.

Inā hoʻokokokeʻoe i ka nīnau'alaina ma keʻano paewaewa, a lawe i ke ake i nā hua-hua (ʻo ia nō), a laila, hoʻomākaukauʻia nā mea meaʻai i loko o ka hao mai kaʻiʻo o ka holoholona. I kēia hihia,ʻo ka nui nui o nā mea hao hao aia i loko o kaʻiʻo lūpū (100 g i 30% o ka hāʻawi manawa o kēlā me kēia manawa). ʻO ka liʻiliʻi loa o ka hao i loko o kaʻehu, akā, ua'aʻeneʻeneʻe loa ia. Eia kekahi,ʻo ka pilani a me ka lūlū, ua manaʻoʻia heʻano meaʻai kūpono loa (ka nui o ka momona me ka momona a me ka maximum - protein).

I ka iʻa hea ka hao nui?

ʻO ka meaʻai kūpono e pili ana i ka komoʻana o nā iʻa i ka meaʻai. Inā mākou e kamaʻilio e pili ana i nā mea kanu lāʻau, a laila ka iʻa nui loa "perch", ka tuna, ke keokeo a me ka pike. ʻO ke koena o nā kānaka o ke kai a me nā kahawai: pollock, kamoni māmā, ka pelele, kaʻono, kekila, ka makaleki lio, kāpena, ka pulu, ka peke pike, a me nā mea'ē aʻe - nui loa iho i nā alakaʻi (mai 1 mg a iʻole). Hiki i nā'ōpena ke mālama i ko lākou mau waiwai i ka wā o ka welaʻana a me ka mālamaʻana, no laila, he puna maikaʻi nā meaʻai o ka hao i nā meaʻai,ʻaʻole hoʻi i emi iho i nā mea i hoʻomākaukauʻia hou.

ʻO nā meaʻai i ka hao

ʻO nā meaʻai i loko o nā meaʻai, nā huameʻa a me nā alumina, a me ka nui o nā fiber a me nā momona momona, e hoʻolilo iā lākou i aliʻi ma ka papaʻaina o nā mea vegan a me ka meaʻai. Mai nā lauʻai, hiki iāʻoe ke hoʻomākaukau i nā wela wela a me nā'ā'ā maʻamau, nā meaʻai a me nā mea inu. Hiki ke paʻakai, hoʻokaheʻia a hiki i ke kalo. ʻO kekahi o nā mea maikaʻi o ka mea kanu i nā mea kanuʻo ia ka hiki keʻai pono i ka iʻa.

Me ka mālamaʻana i nā huahana hao,ʻaʻole i hoʻololiʻia,ʻaʻole naʻeʻo ia ka puʻupuʻu mea kanu nui. I ka 100 g o ka artichokeʻoi loa o 3.5 mg o kēia mea hoʻoheheʻeʻia. ʻO ka lua o kaʻaoʻao ma ka paepae "hao" no ka'ōmole - 2.5 mg, chard a me ke kāleka loaʻa "keleawe" no 1.7 mg. Hoʻopili ka mea i koe o nā 'elele o ka hui kaikunāne i nā mea lanakila ma ka helu 0.8 mg.

I ka hua hea ka hao nui?

ʻO nā kīhāpai nā mea eʻoluʻolu ai ka maka me ka nani i ka wā ulu a hāʻawi i nā huaʻono, nā mea waiwai. ʻAʻole hiki ke'ōleloʻia he hua nui nā hua i ka hao. ʻO ka meaʻoi loa o ka 2.5 mg, no nā manamana, a me nā'ōmaʻa, 1.6 mg - hua o nā huaʻona, a me ka 1 mg - lā. I ka manawa pinepine i ka nīnau "hea ka hao nui?",ʻO ka paneʻo "nā'ōhi". Eia naʻe,ʻo ka meaʻoiaʻiʻo,ʻo ka loaʻaʻana o ka 100% o ka haʻawina o ka lā eʻaiʻoe i 40 a 70 hua ma ka lā. ʻO ke kumukūʻai o ka hua i loko o ka meaʻai C a me B 12, e hoʻoikaika ana i ka hoʻonaniʻana o ka hao.

I ka'ōuli hea ka hao nui?

ʻO ka hapa nui o nā mea kanu i kāheaʻia he'akihi a hoʻohanaʻia i ka kukeʻana e like me ka mea hoʻonani, no nāʻaila maikaʻi i loko. Ua hoʻoulu ka'Āina i nā mea kanu ulu me kaʻono likeʻole o ka mea hao me ka lāʻau'amaila C a me ka waikawa paila no ka maikaʻi o ka makeʻana. Eia naʻe, no ka hoʻolakoʻana i ka pilikia o kēlā me kēia lā, pono i kahi kanaka e makemake i kahi hui pūʻupuʻu.

ʻO Green, he waiwai hao:

I loko o nā hua hea ka hao nui?

ʻO kahi'ōpū a me kahi meaʻai nui -ʻo ia ka meaʻai i ke kukeʻana. Mai ka manaʻo o ke olakino a me ka lōʻihi, nui nā mea waiwai, nā microelements organic a me nā huaora i hūnāʻia ma lalo o ka iwi. I ka wā heemia, hōʻeha koʻikoʻi kino a lāʻau paha, kahiʻai maʻamau a iʻole ka nui o ke kahe o ke koko e pono ke komo i loko o kaʻai o nā nūmū, ka waiwai hao:

I ka wai hea ka hao?

ʻO ka palaoa i loko o nā mea liʻiliʻi:

Eia kekahi, ua hoʻomākaukauʻia kēia huaʻai mai ka waiū. He nui ka calcium a me ka magnesia, a he mea pono ia no nā kānaka, akā e hoʻopili i ka laweʻana o ka hao. No laila,ʻaʻole iʻike ke kino kanaka i ka hapa liʻiliʻi o kēia māhele, no laila,ʻaʻohe kūpono e hoʻohana i ka bea ma keʻano he hao.

Nā huahana i lalo ka hao i loko o ke koko

ʻO kekahi o nā kumu o ka "hoʻouluʻana" o nā mea'alalapaʻona - hua me nā hao, hoʻohanaʻia i nā mea nui. Hiki i nā maʻi koʻikoʻi a paʻakikī ke lilo. ʻO kahi maʻamau,ʻoihana non-pharmacological a maikaʻi loa e hoʻoponopono i ka nui o nā meaʻai hao - e hōʻemi i kona nui i loko o ke koko:

  1. ʻO nā hua liʻiliʻi a me nā hua uliuli, me nā meaʻawaʻawa hiki ke hoʻopaʻa i nā molecuke hao.
  2. Kvasshenye huaʻina, i hoʻomākaukauʻia me ka paʻakai a momona i loko o ka waika lactic, wehe i nā toxins.
  3. ʻOhiʻia ka raiki, hoʻoulu muaʻia e wehe i ka malolo a me nā mea lāʻau paʻa, e hoʻokō ana i nā hana o ka hoʻolaha i loko o ke kino.
  4. ʻO ka palaoa a me ka pote,ʻo ia ka nui o ka fiber, kahi i loaʻa ai ke koena o ka'ōpū he hao haoʻole.

He aha nā meaʻai e hihia ai ka hao?

ʻO ka mea i loaʻa i ka maʻi anemia aiʻole, ma keʻano, e ho'āʻo ana e hoʻemi i kaʻenehana o nā meaʻenehana hoʻomehana, pono eʻike kekahi i nā huahana e pale i ka'āpana hao:

  1. Milk a me nā hua meaʻai e loaʻa ana i ka calcium.
  2. ʻO kaʻai, kahi i loko o nā kīʻaha, a me ka kope.
  3. ʻO ka momona me ka nui o nā huaʻaina E.