Pehea ka maikaʻi o nā meaʻai i mākaukau no nā ʻīlio?

ʻO ka protein a me nā waikawa amino

ʻO ka protein ka mea kūkulu hale no nā ʻiʻo. Akā me ia, pono e loaʻa i ka pipi kekahi mau amino acids, he mea koʻikoʻi i ka wā ʻōpio.

ʻO ka huina, aia he 12 mau amino acids pono i loko o ke ʻano o kekahi meaʻai, no ka mea, ʻaʻole i hana ke kino o ka ʻīlio.

ʻO kēia, ʻo ia ka lysine - pili ia i ka hoʻokumu ʻana o nā ʻiʻo hou, a ʻo kona nele e alakaʻi i ka lohi o ka ulu a me ka emi ʻana o ka makemake. Tryptophan - hiki i kona hemahema ke hoʻonāukiuki i ka pohō kaumaha a hōʻole i ka holoholona e ʻai. Methionine a me ka cysteine ​​​​- inā nele lākou, holo ka holoholona i ka pilikia o nā pilikia me ka lauoho - lilo, brittleness, lohi i kona ulu.

ʻO nā momona a me nā momona momona

ʻO nā momona he hale kūʻai maoli o nā calorie: ʻelua ʻoi aku ka nui o ia mau mea i loko o nā momona e like me nā protein a me nā haʻahaʻa. ʻO ka hoʻololi ʻana, ʻo ka momona momona kahi kumu o nā meaʻai like nui no nā ʻīlio.

No laila, pono ka ʻohana omega-3 o nā momona momona (ʻo ia hoʻi, docosahexaenoic acid) no ka hoʻomohala maʻamau o ka lolo a me ka ʻōnaehana nerve i nā ʻīlio ma mua o ka hānau ʻana, ma hope koke iho, a hiki i ka hopena o ka ulu ʻana.

Pono ka Omega-6 fatty acids inā pono ʻoe e mālama i ka ʻili olakino a me ke kapa.

Minerals

Hoʻokomo ikaika ka calcium a me ka phosphorus i ka hana ʻana o nā iwi a me nā niho. ʻO ka nui a i ʻole ka hemahema ke alakaʻi i nā maʻi hoʻomohala iwi, kahi e hōʻeha pinepine ai i nā hōʻailona ʻeha.

Hoʻopili ʻo Zinc i ka metabolism protein a he mea koʻikoʻi ia no ke olakino ʻili. ʻO ka nele o kēia mineral e pili ana i ka ulu ʻana o ka ʻīlio, hoʻonāukiuki i ke ʻano o nā pilikia ʻili, a hoʻopilikia maikaʻi ʻole i ke ʻano o nā pad pad o ka holoholona.

He mea nui ka hao no ka maikaʻi o ke koko - hoʻohui ia i ka hemoglobin lawe oxygen a me ka myoglobin. ʻAʻole kēia nā hana a pau o ka hao. ʻO kona hemahema ka mea e ulu mālie ai nā ʻīlio, palupalu, nāwaliwali a loaʻa i ka maʻi maʻi.

Vitamins

Maʻaneʻi, he mea nui loa nā lekaʻelua no nā pēpē - A a me D. ʻO ka Vitamin A ka hihiʻo olakino, ka lohe maikaʻi, ka ulu ulu maikaʻi. ʻO D no nā iwi olakino.

Inā lawa ʻole ka huaora A, hiki iā ia ke hōʻeha i ka nānā ʻana, ka hana hānau keiki, ka ʻili maloʻo, a me ka pulmonary pathology. E maʻalahi ka holoholona i nā maʻi. ʻO ka nele o ka Vitamin D hiki ke hoʻoulu i ka rickets, ka pohō kaumaha, a me ka palupalu o ka iwi. A e alakaʻi kēia i ka ʻeha o nā ʻiʻo a me nā hono, nā haki.

ka wai

Me ka meaʻai, pono e loaʻa i ka pipi ka wai i ka nui i makemake ʻia.

Inā, ma mua o ka hoʻololi ʻana i ka meaʻai paʻa, ua loaʻa iā ia me ka waiū o ka makuahine, a laila pono ʻo ia e hāʻawi i ke komo manuahi mau i ka wai inu hou.

23 2017 Iune

Hoʻohou: 21 Dekemaba 2017