Nā meaʻai kalipuna

Kale

Pono nā meaʻai me ka calcium no ka mālama ʻana i nā iwi ikaika. Kākoʻo kou iwi i kou kaupaona a komo i kāu neʻe ʻana a pau, no laila ʻaʻole ka calcium ka mea hānai e hiki ke mālama ʻole ʻia i ka lawe ʻana inā hoʻomaʻamaʻa ʻoe i nā haʻuki.

Akā pono ka calcium i nā mea āpau, inā he ʻaʻa lākou ʻaʻole paha. Ma waho o ka hoʻoikaika ʻana i nā iwi, komo pū ka calcium i ka hana o ka puʻuwai, nā mākala, a me nā aʻalolo. E ʻike pehea ka nui o ka puna e pono ai i kēlā me kēia lā a i nā meaʻai e hiki ai ke loaʻa iā ʻoe (nā kumu holoholona a me nā mea kanu).

Ehia mau puna e pono ai?

Iwi iwi

ʻO ka nui o ka calcium i koi ʻia i kēlā me kēia lā he 1.000 mg. ʻOiai he mea nui paha ka 1.000 mg i kēlā me kēia lā, ma ka hoʻohui ʻana i kekahi o nā meaʻai aʻe hiki iā ʻoe ke hōʻea i kēlā nui me ka pilikia ʻole.

Pehea wau e loaʻa ai?

Aia kekahi mau mea hoʻopiha calcium, akā ʻo ke ala ʻoi loa e loaʻa ai ka calcium e hoʻomau ʻia ana ma o ka papaʻai. Hoʻohui ʻia, ʻaʻole paʻakikī iā ʻoe ke loaʻa nā meaʻai me ka calcium ke hana ʻoe i ke kūʻai.

Aia kēia mineral i nā meaʻai i kēlā me kēia lā, keu hoʻi nā huahana waiū. Akā ʻAʻole kau palena ʻia ka calcium i ka waiū, akā aia ka laulā o nā meaʻai me ka puna e hiki ai iā ʻoe ke hoʻohui i kāu papaʻai. E nānā pehea lākou:

Nā huahana waiū

ʻŌmole waiū

Milk

ʻO ka waiū ka puna punahele punahele loa o ka calcium ma muli o ka momona o kēia mineral, a me ke kumu kūʻai kūpono. Hāʻawi kahi mau lawelawe o ka waiū i kēlā me kēia lā iā ʻoe me kahi ʻāpana maikaʻi o ka lāʻau calcium e pono ai i kou kino. Hoʻohui ʻia, omo maikaʻi ke kino i ka calcium i ka waiū.

E pili ana i nā waiū kanu, e hōʻoia i ka lepili o kāu waiū soy inā i hoʻoikaika ʻia me ka puna. ʻO nā huahana ʻē aʻe ʻaʻole i loko o ka calcium akā ikaika ʻia i ka wā o ka hana ʻana, ʻo ka palaoa kakahiaka, berena a me ka wai ʻalani.

E hoʻoikaika i kou mauʻiʻo me ka protein

E nānā i ka ʻatikala: Nā meaʻai protein. Ma laila ʻoe e ʻike ai i ka mea āu e ʻai ai e mālama ai hoʻomohala ai i kou mau mākala.

Queso

ʻO Gruyère, Parmesan a me Edam kekahi o nā mea waiwai nui loa o ka puna. Hāʻawi pū nā uahi palupalu e like me Feta a me Brie hoʻi i ka calcium, ʻoiai hoʻohālikelike ʻia i nā ʻālina paʻakikī, ʻoi aku ka liʻiliʻi o lākou. Ma ka lima ʻē aʻe, maʻamau ʻo ka mea i hoʻōla ʻia, ʻoi aku ka momona o lākou, no laila he mea pono e hoʻopau iā lākou i ke kaulike.

Yogurt

E like me ke koena o nā huahana waiū, pono e koho i nā mana skimmed. Loaʻa i ka waiū skimmed a me ka yogurt ka like o ka calcium (i kekahi mau manawa ʻoi aku) a i ka manawa like e mālama ai i nā calorie he nui.

Nā mea kanu, legume a me nā huaʻai

Kale

Inā ʻoe e hoʻohui i ka calcium mai nā mea kanu a me nā legume i ka mea āu i loaʻa ai mai ka waiū waiū, ʻaʻohe ou pilikia i ke kiʻi ʻana i ka ʻae no kēlā me kēia lā no kēia mineral. Ma ka lima 'ē aʻe, Hiki i nā mea kanu, nā legume, nā nati a me nā hua ke kōkua iā ʻoe e loaʻa i ka puna e pono ai inā ʻoe he vegan a i ʻole ʻole ka lactose intolerant.

Kale

Ke nānā nei i kahi kumu o ka lāʻau calcium? Hāʻawi nā mea kanu ʻōmaʻomaʻo ʻōmaʻomaʻo i nā huina maikaʻi o kēia mineral, ʻo ia hoʻi ka kale. ʻO nā kumuwaiwai punahele ʻē aʻe i ke ʻano o nā mea kanu ka spinach, chard, watercress a me broccoli. Pono e hoʻomaopopo ʻia ua manaʻo ʻia ʻo kale he koho ʻoi aku ka maikaʻi ma mua o ka milo no ka mea e loaʻa ka liʻiliʻi o ka oxalate.

pīni

He pīhoihoi ka pīni i ka puna. Hoʻokomo pū ʻia ka soya a me ka lihi i waena o nā meaʻai me ka puna.

Nā fiku maloʻo

ʻO ka fiku maloʻo ua manaʻo ʻia a koho maikaʻi loa e loaʻa ai ke kalima ma o ka hua. A i ka wā e hiki mai ai i nā kōpura, he ʻiʻo kalepo kaʻu i loaʻa.

Pescado

Kākala o ka iʻa

Sardine

Hiki iā Sardine ke hāʻawi iā ʻoe i ka nui o ka puna. E hana i ka hapa nui o ka puna i kāu manila, ʻo ka mea ʻoi loa ka pili ma nā sardine kēpau. Hana ʻia ka mea like me nā iʻa polū ʻē aʻe e like me ka heleuma a i ʻole ka salemona. Aia i loko o nā iʻa aila momona ka momona a me ka sodium, ʻo ia ke kumu e kaupalena ʻia ai i hoʻokahi a i ʻole ʻelua lawelawe i kēlā me kēia pule. Hāʻawi pū ka iʻa iʻa i kahi lāʻau maikaʻi o ka calcium.

Nā hua a me nā hua

Nā ʻolemona

Nā hua Poppy

Nui ka waiwai o kēia mau hua i ka puna. ʻO ka punetune o nā hua poppy i kēlā me kēia lā e hōʻoia i ka nui o ka calcium.

Makemake ʻoe i nā hua? Me ka sesame, chia a i ʻole nā ​​pua pua sunflower i kāu papaʻai e kōkua pū iā ʻoe e hōʻea i ka nui o ka calcium i makemake ʻia i kēlā me kēia lā i hui pū ʻia me nā meaʻai ʻē aʻe.

Nā ʻolemona

ʻO ka ʻalemona ka hua maloʻo e hāʻawi ana i ka nui o ka puna. ʻO nā Hazelnuts kekahi koho maikaʻi loa.

He aha ka hana inā pau ka nui o ka calcium?

He olakino a pono ʻo Calcium, akā ʻaʻole ia he manaʻo e māona ʻoe i kāu papaʻai me ka puna. Hiki ke like ka maikaʻi ʻole o ka calcium loa me ka nele o ia a ua hoʻopili ʻia i nā pilikia olakino. ʻO ka nui ʻaʻole pono e hoʻonui ʻia he 2.500 mg calcium i kēlā me kēia lā, e hoʻemi ana i ka 2.000 inā ʻoi aku ʻoe i 50 mau makahiki. E like me nā meaola āpau, he manaʻo kuhihewa ka ʻoi aku o ka maikaʻi.


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. i hāliu aku i koi 'ia kula *

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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.