5 mau ala e loaʻa ai i kahiʻai pale kau me kaʻaiʻole

E mālama pono i kēia mau meaʻai

Mīkini nui ka mīkini i ka mea nui niche maʻamau nui, ma nāʻohanaʻohana lapona (ʻo nāʻohana iʻaiʻole i kaʻiʻo akā eʻai ana i nā meaʻai waiū). Akāʻo ka nui o nā poʻeʻaʻole e inu i ka waiū no ka pilikino i ka waiū, no ka meaʻai meaʻai, a no ka makemake pilikino. ʻO ia ke kumu he mea nui eʻike i keʻano e ola ai ka meaʻai a me ka waiū a me nā mea hana'ē aʻe i ka waiū, e like me ka yogurt a me ka cheese.

Manaʻo pahaʻoe i ka maka o ka waiu: ka waiū ka waiwai o nā meaola, nā huaora, a me nā minela, aʻo nā keiki liʻiliʻi e inu i ka waiū ināʻaʻole lākou e hoihoi i nā meaʻai paʻa. Akā, i ka mea e maʻi ai i ka waiū,ʻo ka hopena o ka hopena o ka hopena o ka maʻi ma keʻano heʻoi aku ka nui o ka waiwai o ka waiū.

He mea maʻamau ka hopohopo no ke olaʻana i ka olakino a mālama pono i ka meaʻai pono'ī ke weheʻoe i nā hua puaa mai kāuʻai. ʻO ka mea maikaʻi, akā,ʻo nā māhele maikaʻi a pau o ka waiū e loaʻa i nāʻano kai likeʻole. E heluhelu i kaʻikeʻana i nā meaʻai e pono aiʻoe e pani ai no ka kauʻana i kāuʻai waiu-ʻole.

1 - Pāʻani

ʻO nā mākua a me nā'ōpiopio ke makemake i nā kanalima a heono mau paona i kēlā lā i kēia lā. Pono nā keiki mai kaʻeiwa a hiki i ke 34 mau mele, ma muli o ka makahiki. Hāʻawi pinepine mai ka Milk i ka pumehana o nā pono o kēlā me kēia lā.

Akā, ua loaʻa paha iāʻoe kekahi mau proteinʻoi aʻe ma mua o kāu e makemake ai, no ka mea,ʻoi aku ka nui o nā kānaka eʻai ana i nā meaʻai i ka meaʻai. ʻEono'aʻawa o nā mea momona o ka'āina iʻoi aku ma kahi o 45 grams o ka protein. ʻAʻole ponoʻoe i nā hua puaʻa e hāʻawi iāʻoe i ke kālā. ʻAʻole hiki i ka meaʻai ke lawa i ka lawa. ʻO nāʻano mea kanu nui o ka meaʻai e like me:

• tofu (10 maumu i kēlā me kēia lawelawe);
• nā lekile e like me ka puʻu pīnī, ka moa, aiʻole nā ​​nūpepa (ʻehiku aʻelima mau pahuwa ma ka lawelaweʻana);
• huahelu (ʻeono kaona ma ka huahelu );
• ʻo ka palaoa holoʻokoʻa (quinoa heʻumikumamākolu nākani ka nui o ka palaoa,ʻo ka palaoa a me kaʻaiʻeono i kēlā me kēia)

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2 - Kaomi

ʻO ke kolamu he kolako nui no ka hanaʻana i ka iwi iwi, aʻo ka waiū he kumu waiwai o kēia mineral. Loaʻa i nā wāhineʻelemakule ka nui o ka moʻomeheu kiʻekiʻe, ma kahi 1,000 a 1,500 mg i ka lā, akāʻo nā keiki e koi ana ma waena o 500 a 1,300 mg, ma muli o ko lākou mau makahiki.

ʻEkolu ala e pani ai i ke kālakiuma mai nā hua puaa i kāuʻai:

1. Eʻai i nā meaʻai i hoʻonuiʻia me ka puna nui, e like me ka waiʻalani , ka wai'alanika, ka meaʻai kakahiaka , a me ka waiū . ʻO kekahi o nāʻano waiu almond-ʻo keʻano,ʻo Silk Almond Milk-ua hoʻopili pūʻia kekahiʻano konūmu.
2. Eʻai i nā meaʻai nuiʻole iʻoi aku ke kiʻekiʻe ma ka calcium. ʻO kekahi o nā puna maikaʻi he kale,ʻo ka'ōpala, ka tofu, ka māhele, ka iʻa, nā legumes, a me ka amaranth.
3. E lawe i nā pāpīpī. Inā kohoʻoe i kēia koho, e hōʻoia e nānā me kāu kauka e pili ana i nā hoʻopili maikaʻi loa e hiki ana iāʻoe.

3 - Vitamin D

ʻO ka paʻakai ka meaʻoi aku iʻike nuiʻia ma ka waiū, akā,ʻaʻoleʻo ia wale nō. ʻO ka Milk kekahi mau huaʻai D , i hoʻohanaʻia i loko o ke kino e kōkua ai i ke kāpeneʻona . No laila, i ka wā e wehe aiʻoe i ka waiū a me ka waiu mai kāuʻai, ponoʻoe e noʻonoʻo i kāu waihona hua D D.

ʻO ka nele o ka Vitamin D hiki ke hōʻeha i ka maʻi o nā iwi e like me nā'āpala a me ka osteomalacia. He mau maʻi maʻamau kēia, akā naʻe, no ka mea hiki ke huaʻia ka huaʻai D ma keʻano e ke kino ke hōʻikeʻoe i kouʻili i ka lā. Heʻumi mau minuke 15 mau lā ma ka lā o ka mālamalama o ka lā i ka nui o nā wahi i lawa no ka paleʻana i ka nele o ka lāʻau D , ma ke kauwela.

ʻO nā kumuʻai meaʻai kūponoʻole o ka lāʻau vitamin D me nā hua, nā iʻa, nā iʻa, nā hua ikaika, a me ka hinu ate.

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4 - Riboflavin

ʻO ka pīpīpī,ʻo ka hua B2 paha,ʻo ia kekahi o ka B-nui o nā huaora i mea nui no ka hanaʻana i nā'ōpona i loko o ke kino. I kēia manawa, ua lilo ia i mea lapaʻau no ka hoʻomaʻamaʻaʻana i nā ulu o ka ulu o ka migraine, no ka mea, uaʻikeʻia keʻano o ka hoʻomelehuaʻana e hoʻemi i ka pinepine.

ʻOiai e loaʻa ana ka pāpūpili i keʻano hoʻopihapiha,ʻaʻole hiki i ka paʻakikī ke loaʻa ka huamaila B2 mai kahiʻai kaulike kaulike. ʻO ka RDI (mea i manaʻoʻia i nā lā a pau) no ka riboflavin he 1.3mg no nā kāne kāne a me 1.1mg no nā wāhine makua (e pono nā keiki a me nā'ōpio). ʻO ka leafy greens, nāʻuala, nā kupa a pau, a me kaʻiʻo he mau puna maikaʻi. ʻO kekahi mau meaʻai a me nā berena e hoʻonuiʻia me ka riboflavin.

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5 - Phosphorus

ʻO ka Milk kekahi o nā kumu momona o ka phosphorus , he mineral e kōkua ai e hoʻoponopono i ka hana pūnaewele i loko o ke kino. He mea nui o nā iwi a me nā niho.

Pono i ka meaʻaiʻai ka mea e maʻalahi i ka mea e ulu ai i ka meaʻaiʻole me ka waiu. ʻO ka iʻa momona, heʻano maikaʻi loa ia e kūpono ai i kāu mau huapika. ʻO nā koho maikaʻi loa o nā Vegetarians no nā'ōkuro e like me nā lekile, he kiʻekiʻe i ka phosphorus akāʻaʻole e maʻalahi i ke kino e like me ka phosphorus i loaʻa i nā mea holoholona. ʻO kekahi kumu maikaʻi'ē aʻe,ʻo ia ka meaʻai,ʻo ia hoʻi, inā he hū me ka hū ka berena.

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6 - He hua'ōlelo mai

He mea paʻakikī ka mālamaʻana i kēia mau meaola a pau āu e pono ai ināʻaʻoleʻoe eʻai i nā mea waiū, akā, e like me kāu eʻike ai, ua lawaʻoe no ka hapanui o lākou me ka ikaikaʻole.

Ināʻae a hōʻole paha kāu keiki i ka waiū ma muli o ka pāʻona a me ka hoʻomanawanui a hopohopo pahaʻoe i ka meaʻai, e kamaʻilio me kāu kauka e pili ana i ka laweʻana i kahi meaʻai e pili ana i nā mea pāʻani a me nā meaʻai. Hiki iā ia ke kōkua iāʻoe ma kāuʻoihana iʻoleʻoe e nele i kekahi mea nui.

> Kālā:

> Hoʻoponopono MB. ʻO ka Bila Balancing: Nutrition a me Food Allergy . ʻIke Aʻo a me ka HoʻonaʻauaoʻAi.

> Ke KeʻenaʻOihana Hoʻonaʻauao'Āina o Dietary Supplements. ʻO Riboflavin - Palapala Peʻa no nā Ola Ola. March 2, 2018.