ʻO kaʻaiʻana i kēlā lā i kēia lā no ka wahine hāpai, aia ma waena o 1,300 a 1,500 mg. Ināʻaʻole lawa ka calcium i kahi wahine, e lawe ka pēpē iā ia i waho o ka'ōpū o ka makuahine. A laila hiki ke loaʻa i nā hopena pōʻino no kona olakino.
No ke kūkuluʻana no ka pale kūpono o ka puna i ka wā o ka hāpaiʻana, hiki iāʻoe keʻai i nā meaʻai i waiwai i ka calcium aiʻole kūʻai i nā huahana kūikawā ma ka lāʻau kūʻai. ʻO ke kānalua,ʻo ke ala maikaʻi loa ka koho mua - eʻoi aku ka pono i ka makuahine a me ke keiki. E hele i ke kauka lāʻau wale nō ma nā'ōlelo aʻo ikaika a ke kauka a iʻole i keʻano o kekahi mau maʻi mauʻia a me nā pilikia me ka'ōpala o ka maʻi.
ʻO nā hua i loko o ke kumukūʻai
He aha nā meaʻai e noho ana i ka calcium i maikaʻi no nā wāhine hāpai? Loaʻa ka nui o ka helu calcium i loko o nāʻanoʻohi. ʻO nā mea kanu maikaʻi loa nā mea kanu. He waiwai nui i loko o ka iʻa calcium egg yolks, iʻa iʻa mai sardines a me ka iʻa.
Ma waena o nā hua'ōmaʻomaʻo, e hoʻonuiʻia kaʻili a me ka kāpili keʻokeʻo, ke kāleka, ke keleka, ka paʻi a me nā lemu. ʻO nā kīhāpai o nā huaʻo ka cherries, nā huaʻeto a me nā hua fiku.
ʻO nā meaʻai me ka helu kiʻekiʻe o ka helu calcium no nā wāhine hāpai e hōʻikeʻia ma ka papa.
E noʻonoʻo i ka nui o ka palena o ka manawa o nā huahana i loko o ka pūkoi i ka wā o ka hānauʻana. I ka lā e hiki iāʻoe ke inu i ke aniani o ka yogurt a me ka waiū, eʻai i 200 grams o ka nihi a 50 grams o ka paʻakai paʻakī. E hāʻawi ana kēia i ka nui o ka helu calcium.
Pehea e hoʻohana pono ai i ka calcium?
Akā, he mea nui e hoʻomanaʻo no ka nuiʻana o nā wāhine hāpai i kaʻai wale i nā meaʻai i waiwai nui i ka calcium. He mea nui e mālama ponoʻia e ke kino.
ʻO kēia ke koiʻia o ke kino o kahi wahine hāpai me ka lāʻau maloo D. No laila, e ho'āʻo e noho ma kahi o 40-60 minuke i ka lā. Eia kekahi, e noʻonoʻo me nā meaʻai e ho'ēmi aiʻole e'ānai i ka laweʻana o ka pa'ū. ʻO ka mea mua,ʻo ia nā mea inu e komo ana i ka caffeine - ka cafe, ka cola a me ka tile. ʻO nā huapalapala, nāʻano hoʻomana, nā currants a me nā gooseberries.
ʻO ka meaʻai kūpono ka kumu no ka mālama ponoʻana i kahi pēpē maikaʻi.