Mālama kou iwi i nā meaʻai kūikawā e noho ikaika a olakino. ʻO kaʻalani a me nā huaʻaina D nā mea nuiʻelua aʻu e manaʻo nei he nui ka poʻe iʻike, akāʻo ka magnesium, protein, omega-3'aleko momona a me nā huaʻa A, C, a me K no ka ola o ka iwi.
Eia 25 mau meaʻai e hoʻolako iāʻoe i kēlā mau meaʻai kūpono inā hoʻokomoʻia i loko o kaʻai kaulike. Uaʻike hoʻi au i nā meaʻai maikaʻi a me ka maikaʻi no ka hoʻomākaukauʻana i kēia mau meaʻai.
1 - Nāʻoni a me nā meaʻala Orange
Hiki keʻoni nā huaʻala i ka huaʻa C, i mea e pono ai no ke kālakiʻiaʻana o nā'ōpū a kōkua i ka ola o ka iwi. ʻO kaʻalani kekahi kumu maikaʻi loa o ka mea kanu A, he mea nui ia no ka uluʻana o ka skeletal a me ke kaʻawaleʻana o ke kamepiula.
Ka hopena: koho i kahi waiʻalani i hanaʻia me ka calcium, a he mea nui no nā iwi ola.
2 - Milk
Milk kahi puna maikaʻi loa o ka lāʻau calcium, ka mea e mālama ai i kou mau iwi ikaika. ʻO kaʻoiaʻiʻo, hoʻokahi kīʻaha waiū e hāʻawi iāʻoe i kahi hapakolu o kāu mau koi i kēlā me kēia lā. Mālamaʻia ka Milk me ka lāʻau D, no ka mālama ponoʻana i ka nui o ka nui o ka mea kanu, a me kekahi mau huaʻai A.
Ka hopena: koho i ka waiū liʻiliʻi aiʻoleʻole ka momona ināʻoe eʻimi ana e oki i nā calories.
Ka mea e pono ai eʻike e pili ana i ka waiū
- ʻAʻohe Milk Milima Milima
- Milk a me kāuʻai keiki
- He Milk maikaʻi no ka Ulcer?
3 - Swiss Chard
He mea nui loa ka meaʻai i ko Chad. He kiʻekiʻe ia i nā kolamu he nui, me ka calcium a me ka magnesium, a he nui nō hoʻi ia i nā huaʻa A a me C, nā mea maikaʻi no kou mau iwi. Hiki i ke kuhi Swiss ke kiʻekiʻe i ka wela a me ka liʻiliʻi i loko o nā calories, no laila ua kūpono no nā meaʻai a pau.
E hoʻolālā: e hoʻohoho i kou kuʻi Swiss i loko o kahiʻailaʻoliva maikaʻi a maikaʻi a me kahi kīʻaha waina wīne. ʻO kahi kiʻekiʻe me ka paʻakai liʻiliʻi, ka pepa, a me ka nutmeg - maʻa maʻalahi.
Nā Recipes Healthy Swiss Chard
4 - Parmesan Cheese
Hoʻopihaʻiaʻo Parmesan kahi me ka calcium - hoʻokahi punetune o Parmesan cheese i 63 milligrams, he nui ka calcium i loko o kahi'āpanaʻai liʻiliʻi. ʻO kahi pāmuʻo Parmesan he kumu maikaʻi loa o ka meaola, a he hapaʻo ka meaʻai.ʻAʻole iʻino nā calorie - hoʻokahi wale nō kaha kapo i 21 calories.
Ke kumuhana: e kūʻai i kāu pakuhi Parmesan mai kahi o ka tīhi o ka hale kūʻai (e hoʻokuʻu i nā mea i kālaiʻia i ka mea hiki) a me ka'enewele a hoʻopaʻa i ka home.
Recipes with Parmesan Cheese
- ʻO nā'āpanaʻohe-Baked Crisps
- Paule Parmesan
- Skillet Chicken Divan
5 - Rhubarb
He kiʻekiʻeʻo Rhubarb i ka calcium - hoʻokahi kīʻaha o ka rhubarb i kālaiʻia he 350 mau milika ka nui o ka calcium. ʻO ia kekahi kumu maikaʻi o nā huaora A a me C. Rhubarb he haʻahaʻa i loko o nā calories, akāʻo ka mea maʻamau, e kukeʻia me ke kōpaʻa e hoʻonui ana i nā calories.
E hoʻopihapiha: e hoʻomau i kāu rhubarb mua a hoʻonui i ka sukuka -ʻaʻoleʻoe e makemake i ka nui o ke kō.
6 - Hiku
ʻO nā huapalapa he mau minelalamu a me nā huaola e pono ai no ka ola o ka iwi. Hoʻokahi kīʻaha o nā hua fiku i kahi o 180 miligrams o ka calcium, a me kekahi mau huamaila C a me ka momona K. Raw nāʻano fiku ma ka calories a kiʻekiʻe i ka fiber, no laila ua maikaʻi lākou no kāuʻai - hiki i nā hua fiku maʻamau ke hāʻawi iāʻoe e pili ana 24 milligrams o ka calcium.
Ka hopena: kūʻai i nā fiku hou e like me kahi meaʻai akamua eʻai koke ia -ʻaʻole lākou e lōʻihi.
7 - Spinach
ʻO ka punahele he kumu maikaʻi loa ia e pili ana i nā meaolaola a pau e hiki ke hāʻawi i kahi mea kanu. He maikaʻi ka'ōniwi no kou mau iwi no ka mea, ua kiʻekiʻe ia i ka mea ala a me ka meaʻai A, C a me K. He meaʻono hoʻi, maʻamau a emiʻole i nā calories i pono pono ke lilo ia i wahi o ka meaʻai a pau.
Ka hopena: e hoʻohana i nā lau'ehi i kāu mau kāleka a me kāu mau sāladia ma kahi o ka leka .
Nā Recipes Spinach Healthy
8 - Cashews
He wahi calcium a me ka huahā K ka Cashews, akā he aha ka mea e maikaʻi ai no kou mau iwi ka magini a me nā mea'ē aku e mōhai aku ai, a me kekahi pūnaehana kanu kumu lāʻau maikaʻi.
Ka hopena: e hana i kāu PB & Js me ka wai pipi ma kahi o ka pīkī pila.
9 - Kiwi Fruit
ʻOiwi maikaʻi ka huaʻai no kou mau iwi no ka mea, ua kiʻekiʻe loa lākou i ka huaʻaa C, a ua waiwai lākou i ka magnesium. Kiʻiʻo Kiwi i kekahi mau momona a me ka hua a A a me K i kou waihona i kēlā me kēia lā. He meaʻono nō hoʻiʻo ia me ka hoʻokiʻekiʻeʻole i nā calories.
Ka hopena: e hoʻopili i ka'āpana kiwi i kahi lawelawe o ka yogurt.
10 - Salmon
Loaʻaʻo Salmon i nā waiʻona momona D a me ka omega-3 e pono ai kou mau iwi e ikaika a olakino, a he kumu maikaʻi loa ia o ka protein. ʻOiaiʻo ia ka momona i nā momona maikaʻi,ʻaʻole nui ka camona i nā kahakai.
Ka hopena: hoʻomau i ka waipalamona ma ka lima no nā mea'alamāmā a me nā maʻakeke. ʻO ke kumu maikaʻi ināʻoe he kaumonona me nā iwi no ka mea e piʻi ana kāu kamepiuma.
Nā Huakaʻi Ola e lawelawe ai i Salmon
11 - Soy Milk
ʻO ka waiū kulū (a me ka soy ma keʻano nui) he kumu maikaʻi o ka protein a me omega-3 mau momona. Hoʻomaopopo pinepineʻia ka waiū me ka calcium a me ka hua malo D, aʻoi aku ka maikaʻi no kou mau iwi.
Ka hopena: eʻoluʻolu i ka waiū kulū i kālapaʻia akā e nānā aku no ka hoʻonuiʻana i nā calorie mai ke kō - e nānā i nāʻano hou.
12 - Pālākiʻu
ʻO ka'ōmaʻomaʻa nui ka waihona calcium a me ka protein, akā he kumu maikaʻi loa ia o ka magnesium a me ka omega-3ʻonika momona. Ke kiʻekiʻe nei lākou i ka wela, no laila lākou e hana ai i ka meaʻaina maikaʻi a iʻole paha i nā paina.
Ka hopena: kūʻai i nā'alakininaʻokoʻa i hala mua - ua maʻalahi kaʻaiʻana.
13 - Paʻi Pīpī
He kiʻekiʻe ka wai tomati i loko o nāʻano huaora a me nā minelala, me ka magnesium a me nā meaʻai A a me C. He mau momona kekahi a me kahi hua liʻiliʻi K. He maikaʻi nā'ōmaʻomaʻo maʻamau, akā, akā, ua hoʻomauʻia ka wai'ōmato i kēlā meaʻai.
Ka hopena: nānā no ka wai maʻamau ma ke kaomiuma ma ke kūʻaiʻana.
14 - He meaʻono
ʻO nā hua leʻaleʻa he mea maikaʻi no kou mau iwi no ka mea he kiʻekiʻe lākou i ka mau hua'ōlelo C a me A. He mau hua maloʻo lākou no lākou. Ua maikaʻi lākou no nā meaʻai āpau no ka mea he mea loloa lākou i nā calories a me kahi kumu maikaʻi o nā hua B a me ka fiber .
Ka hopena: Eʻono i nā huaʻalani a me kaʻalani no nā mea liʻiliʻi.
Nā Recipes Healthy Featuring Sweet Peppers
15 - Kale
He mea'alapeluʻo Kale e pili ana i ka puaʻalaʻala me ka broccoli. ʻO kēia kekahi o kēlā mau meaʻai e momona i nā meaʻai a me nā mineral a pau e hiki ai iāʻoe ke inoa. He maikaʻiʻo Kale no kou mau iwi no ka mea, he kiʻekiʻe ia i ka calcium, a me nā huaʻa A, C, a me K.
Ka hopena: ho'āʻo i ka'ōpiopio i'ōmaʻomaʻo - heʻano liʻiliʻi loa ia ma mua o ka'ōleʻa maikaʻi.
16 - Kāwili
E like me ka nui o nā greens, he waiwai nui ka poʻe pili i nā huaora a me nā minela. He kiʻekiʻe loa nā collards i ka calcium, a he nui ka nui o ka magnesia i loaʻa iā lākou. Loaʻa lākou i ka waiwai nui o nā hua a K a me A, a ke hāʻawi nei lākou i ka nui o ka huaʻai C.
Ka hopena: hiki ke hoʻohanaʻia nā collards ma kahi o ka'ōnihi a iʻole ka kale ma nā hana he nui.
17 - Brussels Sprouts
Ke manaʻoʻiʻo nei wauʻaʻole i mahaloʻia ka uluʻana o nā Brussels e like me ka mea e pono ai, a he mea hilahila no ka mea ua maʻa lākou. Hoʻonui nā'ōpiopio Brussels i ka calcium, ka magnesium, a me nā huaora A, C, a me K.
Ka hopena: kūkui ka lauoho Pākīpika a hoʻohanaʻia ma kahi o ke kāpena i ka saladi a me ka pa.
ʻO ka meaʻai maikaʻi me ka Brussels Sprouts
18 - Pākī Mele Mele
ʻO nā huapalapala Brazil kahi kumu maikaʻi o ka mea konupūmā a me ka protein, akā uaʻoi aʻe ka maikaʻi o ka mea magnesium. Ua kiʻekiʻe lākou i nā mea'ē aʻe i mea maikaʻi no kou mau iwi. He kiʻi kiʻekiʻe lākou i nā calories - kahi kokoke i 200 calories kahiʻoihanaʻeono.
Ke kumuhana: eʻai i kekahi mau'ōleka Brazil me ka'ōlaʻa a me ka pua no kaʻaina awakea awakea.
19 - Molasses
ʻO ka Molassesʻaʻole ia he mea nui eʻai aiʻoe no ka mea he kiʻekiʻe ia i nā calories, akā, he kaha ka hapakena o ka molasses kahi kumu maikaʻi loa o ka punaha a me kahi kumu maikaʻi loa o ka magnesium. No laila e hiki ai i nā mea momona ke hele, hiki i ka molasses ke koho maikaʻi loa.
Ka tipena: e ho'āʻo i nā molasses ma kahi o ke kō maʻamau.
20 - Walnuts
He puna maikaʻiʻo Walnuts o ka calcium, ka protein, a me ka magnesium.ʻO lākou kekahi kumu maikaʻi o ka omega-3 mau mea momona momona. E like me nā huapalapala a pau, uaʻoi aʻe ka nui o nā calories, akā ua hoʻomāʻona lākou pēlā eʻai ana i kahi papa liʻiliʻi o ka hale awakea e hiki iāʻoe ke hele a hiki i kaʻaina awakea.
Ka hopena: e hoʻomau i kāu paina i loko o ka friji, aiʻole ka mea paʻipaʻi, e pale i nā momona i loko o nā hua.
Nā Recipes Me Walnuts
- ʻO ka Banana, Blueberry, a me ka Pelekāne PalenaʻAla
- ʻO nā'ōlelo hoʻomanaʻo Walnuts no kou Brain a me kou Aloha
- 5 Nā meaʻono e lawelawe ai i nā Walnuts
21 - Cheddar Cheese
ʻO ka palaoa ma keʻano nui kahi kumu maikaʻi o ka konupūmā a me ke kinetona, akā ua kiʻekiʻe loa i ka momona a me nā calories no laila ponoʻoe e nānā i kāu mauʻoihana lawelawe. ʻO kahi o ka lauʻano cheese he 200 milligrams o ka calcium. Loaʻa iā ia kekahi mau hua 'A A a me kahi māmā o ka magnesium.
ʻO ke kumu pāʻani: hoʻokahi hoʻokahi o ka ounʻa o ka chilaʻau e pili ana i ka nui o nā dominoes.
22 - Beet Greens
He meaʻono a maikaʻi nāʻulaʻula i mua oʻoe, akā, uaʻike aneiʻoe e hiki nō iāʻoe keʻai i nā'ōkākā. Nui nā'ōpū Beet i nāʻano huaora a me nā minela. He kiʻekiʻe loa lākou i ka calcium a me ka magnesium, a me ka nui o nā meaʻai A a me C, no laila, ua maikaʻi lākou no ke ola o ka iwi.
Ka hopena: kūʻai i nā beets hou ma kahi o ka paʻakai a me ke kope - e mālama i nā kī a lawelawe iā lākou ma kahiʻaoʻao.
23 - Yogurt
He kiʻekiʻeʻo Yogurt i ka calcium a me ka protein. ʻO kaʻoiaʻiʻo,ʻo kahi kīʻaha o ka waina a ke koko he 450 milligrams o ka calcium a ma kahi o 12 grams o ka protein. Loaʻa ka Yogurt i loko o nāʻanoʻono likeʻole no laila e makaʻala no nā meaʻoihana i ke kiʻekiʻe i nā calories mai nā kī a pau.
Ka hopena: hoʻomana i kaʻaina waina maʻamau a me ka pekans, nā hua, a me ka meli.
24 - Asparagus
ʻOi ka Asakagus kiʻekiʻe i ka calcium a kiʻekiʻe loa i ka magnesium. He kumu maikaʻiʻo ia o nā huaʻa A, K a me C. He kumu maikaʻi nō hoʻi ia o ka paʻaliki maikaʻi a he haʻahaʻa loa i nā calories. ʻO kaʻoiaʻiʻo,ʻo kahi kīʻaha o ka mea'alapoko i kāʻaʻia he 40 kaloila.
Ka hopena: koho i nā ihe liʻiliʻi ma muli o kaʻoiʻana o nā ihe nuiʻoi aku.
HoʻoponoponoʻAlaʻAla Ola
25 - Artichokes
Hoʻopiliʻia nā'ōmole o Artichokes, akā,ʻoi ka nui o ka magnesium. ʻO lākou kekahi kumu maikaʻi loa o ka mau huamino C. Artichokes nui i ka wepa a haʻahaʻa i loko o nā calories, no laila ua kūpono lākou no ka nui o nā meaʻai.
Ka hopena: hoʻomau i nā artichokes kalo ma ka lima a hoʻomoʻi i ka mihū aiʻole nā meaʻai.
Nā kumuhana
Hawaiian Academy of Orthopedic Surgeons. "Kaomi, Nutrition, a me Bone Health." http://orthoinfo.aaos.org/topic.cfm?topic=A00317.
ʻO'Amike Hui PūʻIa Hana'AihanaʻAmelika Hui PūʻIa.