Nā meaʻai waiwai hao no ka ʻai ʻana o ka pēpē

Meaʻai momona o ka hao

ʻAʻole hiki ke nele i nā meaʻai e like me ka hao, ka mea nui i ka hoʻomohala ʻana a me ke olakino ākea. I nā mahina mua o ke ola, loaʻa i ka pēpē ka hao a me nā meaʻai ʻē aʻe e pono ai ma ka waiūNo laila, he mea nui ka hahai ʻana o ka makuahine i ka meaʻai like ʻole a kaulike i ka wā hāpai a me ka hānai ʻana.

Akā i ka hiki ʻana mai o ka hānai hoʻohui ʻana, ʻo ia ka wā leʻaleʻa ke ʻike ka pēpē i nā meaʻai paʻa, pono e hōʻoia i ka hoʻokō ʻana o ka meaʻai i nā pono meaʻai e pono ai ke pēpē. Iwaena o lakou, ʻO ka haʻawina o ka hao he mea nui e pale aku, i waena o nā pilikia ʻē aʻe, anemia, he maʻi i hiki i nā mahina mua o ke ola ke hoʻopilikia i ka ulu ʻana o ka lolo.

ʻO nā meaʻai nui i ka hao e hoʻokomo i ka hānai hoʻohui

Ma mua o ka nānā ʻana i nā meaʻai i makemake nui ʻia i ka hao no ka ʻai a ke pēpē, pono e hoʻomanaʻo ʻia ʻo ka meaʻai nui i ka makahiki mua. hana waiū. No laila, ʻaʻole pono ʻoe e makaʻala i ka nui o ka meaʻai, ka nui o ka meaʻai a kāu keiki e ʻai ai a i ʻole makemake ʻo ia i kahi huahana a ʻoi aʻe paha. E hoʻoholo liʻiliʻi kēlā, no ka mea ʻO ka ʻike ʻana i ka meaʻai paʻa he hana mālie a e uhi ʻia ka haʻawina meaʻai me ka waiū i kēlā makahiki mua.

Eia nō naʻe, ʻoi aku ka maʻalahi o kāu pēpē i ka ʻai ʻana i nā ʻano meaʻai āpau, ʻoi aku ka maʻalahi o ka hāʻawi ʻana i kāu keiki i kahi meaʻai like ʻole a kaulike. Ma ka noʻonoʻo ʻana he pilikia ka meaʻai no nā keiki he nui, ʻo ka hoʻokuʻu ʻole ʻana iā lākou i kekahi meaʻai he lanakila loa. E kūleʻa paha ia inā ʻae ʻo ia i nā meaʻai āpau ma ke ʻano he pēpē? ʻAʻole, ʻaʻohe mea maopopo i kēia ola, akā aia e hōʻole paha kāu keiki i nā meaʻai liʻiliʻi.

Ma kēia ʻai e hoʻomaka ma kahi o 6 mahina, hoʻokomo liʻiliʻi ʻia nā meaʻai. ʻO ka mua o nā huaʻai a me nā mea kanu maʻalahi, cereals a me nā meaʻai ʻē aʻe e puka mālie. Aia ka hao i loko o lākou a pau, ʻaʻole naʻe i ka like like. No ka hoʻomaikaʻi ʻana i ka hāʻawi ʻana i ka hao i ka ʻai a ke pēpē a hoʻemi i ka pilikia o ka anemia, pono ʻoe e hoʻokomo i kēia mau meaʻai waiwai nui.

ʻO nā meaʻai momona i ka hao heme

ʻO ka hao he mineral i loaʻa i nā meaʻai he nui, ʻoiai ʻaʻole i like ka nui, ʻaʻole hoʻi i hoʻohui ʻia e ke kino ma ke ʻano like. He mea nui ka hoʻokaʻawale ʻana i ka hao i kaulike ka ʻai a ke pēpē a ua lawa kona ʻai ʻana i kēia meaʻai. Ma kekahi ʻaoʻao, loaʻa iā mākou ka hao heme, ʻo ia ka mea e pale ai i ka anemia deficiency hao.

Loaʻa kēia ʻano hao i nā meaʻai holoholona., ʻoi aku hoʻi i ka ʻiʻo ʻulaʻula a me ka ʻiʻo okana. ʻO nā meaʻai me ka mea hao heme kiʻekiʻe ʻo ke akepaʻa, ka puʻupaʻa, ke koko, ka puʻuwai a i ʻole ka berena ʻono. Akā naʻe, ʻaʻole ia he mau meaʻai kūpono no ka ʻai a ke pēpē. No kēia kumu, ʻoi aku ka maikaʻi o ka hoʻomaka ʻana me nā meaʻai ʻē aʻe e like me ka ʻiʻo ʻulaʻula i nā mea liʻiliʻi a hoʻohui pū me ka hao non-heme.

hao heme ole

Ma keia hihia ka oka mai nā meaʻai mea kanu, no laila he haʻahaʻa ka ʻike o ka hao a no ka hoʻohui maikaʻi ʻana o ke kino iā ia, pono e hoʻohui ʻia me nā meaʻai momona i ka vitamina C. Ma waena o nā mea kanu i waiwai i ka hao, loaʻa iā mākou ka spinach, broccoli, chard a me nā meaʻai ʻē aʻe o ka huaʻai e like me nā lentil a i ʻole ka palaoa.

He meaʻai kaulike e mālama pono i nā pae hao

I mea e ulu a ulu maikaʻi ai ka pēpē, pono e ʻokoʻa a kaulike kāna meaʻai, no ka mea no laila e loaʻa iā ʻoe nā meaʻai a pau e pono ai kou kino. ʻO ka hao, e like me kā mākou i ʻike mua ai, he mea nui, e like me nā meaʻai ʻē aʻe e like me ka calcium, nā huaora a i ʻole nā ​​protein. No kēia kumu, i ka manawa e hoʻomaka ai ka hoʻolauna ʻana i nā meaʻai paʻa, ʻoi aku ka maikaʻi o ke kōkua ʻana i ka pēpē e ʻike i nā ʻano meaʻai āpau i ʻano like ʻole kāna meaʻai, kaulike a olakino.


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.

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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.

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