1 - No ke aha e pono ai e nele
ʻO ka momona kahi B-kūpona vitamin e pono ai no ka hanaʻana o DNA a me RNA, no laila e pono ai no ka hoʻopiʻi pūnaewele maʻamau a me ka mahele. Hikiʻole ke hōʻeha i kahiʻano anemia i kapaʻia he anemia megaloblastic, kahi nui o nā pūpū o kou koko aʻaʻole hiki ke lawe i ka oxygen piha i nā pūnaewele i loko o kou kino. ʻO nā wāhine hoʻi, a ua lilo paha, e hāpai paha, pono lākou i ka palahalaha e hōʻemi i ka pilikia o kahi maʻi kīnā i kapaʻiaʻo spina bifida.
Pono ka'elā makahiki maʻamau e 400 mau polokalamu micrograms folate i kēlā me kēia lā (pono nā wāhine hānau ma kahi o 600 microkokia i ka lā).
ʻO kekahi mau meaʻai, e like me ka meaʻai kakahiaka, kekaiki laiki, kekahi mau momona o ka waiʻalani, a me nā mea i hanaʻia me ka palaoaʻeleʻele, ua hoʻonuiʻia me ka nui o nā huaora a me nā mineral, e like me ka folate, a ua hiki iāʻoe ke lawe ia mea i mea hoʻomanaʻo. Akā, he nui nā meaʻai e waiwai maoli i ka palahalaha. Hoʻopiliʻia ma ka slideshow e aʻo hou e pili ana i nā puna punahele heʻumi o folate.
2 - Iwi Lī
ʻO kaʻaiʻana i ka hānai hānai e hāʻawi aku iāʻoe i nā pūpū he nui a me ka lāʻau hua A A a me nā meaʻai'ē aʻe B-paʻama. ʻO kēlā me kēiaʻohe hānai he 47 calories, 7 grams o ka protein a hāʻawi iāʻoe e pili ana i 38 pakeneka o kāu pono i kēlā me kēia lā no ka palahalahaʻana.
3 - Hōʻiliʻili i nā mea kanu
Piʻi nā hua manuʻoki i nāʻano mineral a me ka huamino E a me ka folate. Hoʻokahi hapakena o nā kumulāʻau e hāʻawi iāʻoe e pili ana i ka 5 pakeneka o kāu pilikia i kēlā me kēia lā no ka'ōpala, 21 pakeneka o kāu pono i kēlā me kēia lā no ka meaʻona A, a me 9 pakeneka o kāu magnesium.
4 - Asparagus
ʻAno ka'enera ma ka calories akā ua hoʻopihaʻia me ka huaora a me nā minela. Hoʻokahi kīʻaha o ka meaʻala a me ka'ōpena he 2/3 o kāu pahuhopu i kēlā lā i kēia la no ka pale aʻoi aku ka nui o ka hua waina K, no ka mea wale nō he 40 calories.
5 - Pākini
He kiʻekiʻe nā'ōpena i loko o nā meaola, fiber, a me nā minela e pono ai kou kino e noho maluhia. Ua kiʻekiʻe lākou ma kahi pāpale. Ma ka kīʻaha o ka moa pāpaʻi he 39 pakeneka o kāu nele i kēlā me kēia lā i uhiʻia. ʻAʻole lākou i haʻahaʻa i ka calories - he 295 kalokinona kēlā kīʻaha, akā ua maikaʻiʻo ia ma keʻano he kumu hoʻohui waiwai kumu lāʻau no ka meaʻai maikaʻi.
6 - Turnip Greens
He kiʻekiʻe nā'ōpili paʻakipī i loko o ka pulu me ke fiber a me kekahi mau meaʻai e pono ai, me ka calcium, ka magnesium, ka vitamini A, a me ka huahā C. He mau mea nui nō hoʻi lākou i ka calories i nā calorie he 29 i kēlā me kēlā me kēia kīʻaha o ke kī. A e pili ana i kēlā pale? Hoʻokahi puʻona e hālāwai me 42 pakeneka o kāu nele i kēlā me kēia lā.
7 - Spinach
ʻO ka'ōnihi kekahi mea kanu'ōmaʻomaʻo'ōmaʻomaʻo iʻoi aku i ka palahalaha a nui loa aku, me ka hao, ka calcium, a me ka potassium, ka lāʻau maloʻo, A, C, a me K, a me ka fiber. Hoʻokahi kīʻaha o ka'ōnihi'ōmaʻomaʻo e hoʻopiha i ka 15 pakeneka o kāu mea e pono ai i nā lā a pau, a ua emi hoʻi i ka calories -ʻehiku wale nōʻele. Hoʻokahi kīʻaha o ka'ōniʻi pupuhi e loaʻa i ka 65 pakeneka o kāu'ōlelo pale a loaʻa wale he 40 calo.
8 - Peanuts
Eia kahi meaʻai hauʻona iʻoi aku i ka palahalaha, ka huaʻea E, nā momona momona momona, ka huamaila E, a me nā mineral. Hoʻokahi oceʻa (e pili ana i 32 mau momani'ōwili) e hāʻawi iāʻoe i 9 pakeneka o kāu noi i kēlā me kēia lā no ka palahalahaʻana. Loaʻa iā ia he 160 calories, no laila ua maikaʻiʻo ia e like me ka mea awakea awakea.
9 - Brussels Sprouts
Hoʻonuiʻia nā'ōpiopio Brussels ma ka nui o nā huaora a me nā minela he nui, aʻoi aku ka nui i ke kiko meaʻai. Hoʻokahi kīʻaha e hāʻawi iāʻaneʻane i ka hapahā o kāu noi i nā lā a pau no nā calo he 56 wale nō.
10 - Hoʻopau
Loaʻa i kahi hāʻai ma nā'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo, aʻo nā mea aʻu i'ōleloʻole ai (e like me Kale a me nā kālepa) he mau puna maikaʻi. Eia kekahi'ōmaʻomaʻo nani e hāʻawi aku iāʻoe i ka iva o kaʻehā o kāu pāpale i nā lā a pau no kaʻeono wale nō calories. Loaʻa iāʻoe ka nui o nā huaora A a me K a nui nā meaʻono me ke kīʻaha o ka paʻa.
11 -'AleʻeleʻEleʻele-Eyed
ʻO nā poʻaʻeleʻeleʻeleʻele i hoʻopihaʻia me ka pilikino a me ka fiber, a me nā'āpana nui. Me he mea lā ua kokoke lākou i ka maikaʻi aʻaʻole iʻoi aku ke kiʻekiʻe i nā calories ma 223 mau kīʻaha. A e loaʻa iāʻoe he 60 pakeneka o kāu'ōpū me hoʻokahi kīʻaha.
Puna:
Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻai no nā Palapalahana Kūʻai Waiwai no nā Palapala Kūʻokoʻa Kūlana 28. https://ndb.nal.usda.gov/ndb/search.