Ke hoʻololi mākou i kā mākou mau meaʻai, hiki paha iā mākou ke noʻonoʻo inā e loaʻa ana iā mākou kahi meaʻai kūpono. ʻOiaʻiʻo, pono mākou e noʻonoʻo e pili ana i kēia ma kekahi hihia-ʻo ia hoʻi,ʻaʻole i loaʻa i nā poʻe a pau ke kōkua piha i ka waihona o nā meaʻai i kēlā me kēia lā. Ke hoʻohaiki mākou i kā mākou mau meaʻai ma nāʻano likeʻole, he kūpono paha ia eʻike ai paha mākou i kekahi o kēia mau meaʻai ināʻaʻole mākou e makaʻala. ʻO keʻano, nā meaʻai e hoʻonui ai i ka lilo o nā kaumaha i loko o hoʻokahi aʻoi aku mau meaʻai.
Eia nā'alaʻaiʻelima e hiki ke hāʻule iho i ka wā e hoʻomoʻa nā kānaka i nā huaʻalea i loko o kā lākou mau meaʻai, aʻekolu mau mea nuiʻole i ka nui o nā kānaka.
1 - Thiamin
A i kapaʻiaʻo ka hua B1 (a he spelled thiamine hoʻi), he mea nui ka thiamin i ka hanaʻana i ka ikehu a me ka lolo a me kaʻoihana pūnaewele. Ke hana neiʻo ia me ka hui pūʻana me nā hua B'ē aʻe i hiki ai i ka'ānaiʻana o kekahi ke hoʻonele i ka mea'ē aʻe. He mea nui loa i ka lukuʻia i ka mālamaʻana i ka meaʻai, ka mālamaʻana, a me ka kukeʻana. ʻo ia kekahi o nā kumu i hoʻonuiʻia ai ka palaoa a me ka palaoa i ka wīwī. E hoʻolālā nā mākua i ka 1.1 mg (wahine) aiʻole 1.2 mg (mau kānaka) o ka mea maʻamau i kēlā me kēia lā.
Nā kumu haʻahaʻa haʻahaʻa-haʻahaʻa o Thiamin
Wahi - 4 an. (ma mua o ka kukeʻana) - kokoke i 1 mg thiamin
Mele Kalikimaka - 1 oz. - .34 mg thiamin, 1.5 grams keokeo net
ʻOihana Lā - 3.5 oz. - .31 mg thiamin, 1 pahuka
Pecans - 1 an. - .19 mg iia - 1 grab net carb
Peanuts - 1 i. - .18 mg thiamin - 2 grams keokeo net
Pāʻani - 1 Pākeke - 17 mg thiamin, kokoke i ka 'upena net carb
'Akena - 6 mau spears - 14 mg thiamin, 2 grams pūnaewele kāpena
ʻO nā meaʻai kūpono a me nā meaʻono a ka Brewer ke kumu waiwai nui, akā e heluhelu i nā lepili a nānā i nā kānana. Eia kekahi, ua hana paʻaʻia kekahi me nā hua B-vitamins-no ka mea,ʻo kēlā me kahi teaspoon o ka mea hū leʻaleʻa e hāʻawi pinepine iāʻoe i kāu mea e pono ai. No ka hoʻomaʻemaʻeʻole, 2 punetēpuni o ka meaʻai hoʻolāʻau e pili ana i ka .6 mg o ka mea hū a ka mea hoʻohiwahiwa iki.
Eia kekahi: nā huaʻokoʻa a me nā'ōpū, nā legumes, a me ka tuna. ʻO ka nui o nā mea kanuʻole a me nā mea kanu e pili ana i .06 - .09 mg i kēlā me kēia kīʻaha.
2 - Fame
ʻO ka momona, i kapaʻiaʻo ka huaola B9,ʻo ia keʻano o nā meaʻai i loaʻa i nā meaʻai āpau. ʻO ka Folic acid ka mea i loaʻa i nā pāʻani a me nā mea ikaika. ʻO ka pumehana Folic acid he mea nuiʻole i hoʻohanaʻia e ke kino, no laila,ʻaʻole i nui ka paʻakikī o nā mea i manaʻoʻia, akāʻo ka mea nui, he 400 mcg ka uku manawa i hāʻawiʻia. (i kapaʻia DFE) no nā mākua.
ʻO ka momona ka meaʻoi loa iʻikeʻia no ka paleʻana i keʻano o ka maʻi palupalu i kapaʻia he pōpilikia neural. Hoʻohanaʻia ia i nā hopena o ke kino i loko o ke kino, aʻo kāna mau hana,ʻo ia ke komoʻana o ka pūnaewele (ʻo ia hoʻi, nā pūlaʻaʻulaʻula uila).
ʻO nā kumu haʻahaʻa haʻahaʻa-haʻahaʻa
ʻO ka ate a me kekahi mea'ōmaʻomaʻo e hāʻawi mai iāʻoe i ka nui o ka pale.
ʻOihana Lā - 3.5 oz. - 578 mcg folate - 1 gram carbohydrate
'Akena - 6 mau ihe - 134 mcg folate
Manaʻo - 1/2 kīʻaha 'ai - 131 mcg folate
Hoʻopukaʻo Brussels , 1/2 kīʻaha i kāluaʻia - 78 mcg folate
Pākena - 1/2 kīʻaha sliced - 59 mcg folate
Romaine Lettuce - 1 kapu - 64 mcg - hapalua hapalua gram net carb
Broccoli - 1/2 kīʻaha koli - 52 mcg folate
Eia kekahi: salmon , crab, keiki hipa, a me nā mea uliuli
3 - Hua'ōlelo C
Ma muli paha o ka lāʻauʻona i kaulana loa, he nui nā hana i loko o ko mākou kino, i ke kōkuaʻana i ka hanaʻana i nā neurotransmitters i loko o ko mākou lolo no ka paleʻana i ko mākou mau pūnaewele mai kaʻino, i ke kūkuluʻana i nā mea pilikino. Hiki ke hoʻohaʻahaʻaʻia ka Vitamin C i ka mālamaʻana a me ka kukeʻana. E mālama pono i kāu mea, a maiʻoki aʻe. Hoʻomaʻaʻia no 90 mau mikoa no kēlā me kēia lā no nā kāne kāne, 75 mg no nā wāhine.
Nā Māhele Hua'ōlelo Loa Loa-Carb
Pāpaʻi Bell Bell, 1/2 kīʻaha kala - 95 mg vitamin C, 3 mau pahu carb
Ke Kupa Bell Bell, 1/2 ka'ōmole - 60 mg ka huaora C,
Hoʻopukaʻia nā Pākeke, 1/2 kīʻaha i kāʻaʻia - 48 mg huaʻai C, 3 mau pahu carb
Broccoli, 1/2 kīʻaha - 51 mg i ka vitamini C, 3 grams ka'eneke net
Kēlā, 1/2 kīʻahaʻala - 49 mau hua waina C, 4 mau pahu i ka carb
Pāpaʻi'alaʻula, 1/2 kīʻaha i kāluaʻia - 44 mg Vitamin C, 2 grams pūnaewele kāpili
'Alapiʻo, 1/2 kaona - 44 mg huapiha C, 9 mau pahu carb
Kāpena, 1 kapu,'ōpala,'āpala - 33 mg ka huaora C, 3 mau pahu carb
Eia kekahi: kale a me nā'ōpū'ē aʻe, nā lālā, nā pīni'ōmaʻomaʻo, ke kāleka. Loaʻa i nā hua a pau a me nā huaʻai kekahi mau huaʻaʻa C.
4 - Magnesium
ʻO ka magnesium he mineral ka nuiʻole o nā kānaka eʻaiʻole i ka nui-i kekahi manaʻoʻanaʻaʻole 30-50% o nāʻAmelika e hele i 400 mg i manaʻoʻia e ka FDA. ʻO ka mea pōʻino, hiki i ka poʻe ma nā haʻawina haʻahaʻa liʻiliʻi kaʻoi aku o kaʻoi aʻe o ka hewa-ma hoʻokahi o nā haʻawina, 70% o kēlā mau hebedoma 8 i kaʻai o Atkinsʻaʻole eʻai ana i ka magnesium. ʻO kaʻoi aku ka maikaʻi loa, hiki i nā kānaka e pane aku i nā meaʻai momona liʻiliʻiʻoi aku ka magnesium ma mua aʻe o nā mea'ē aʻe, no ka mea, he mea nui ia i ka hana kāpili glucose a me ka mana o ka toto. ʻO nāʻoihana'ē aʻe o ka magnesium e komo pū ana i ka pilina pilina, ka ulu a me ka mālamaʻana, ka synthesis DNA, a me ka hana kelepona.
Nā Low-Carb Pūnaehu o ka Magnesium
Pumpkin Seeds - 1 oz kernels, i hoʻokuʻuʻia - 156 mg magnesium, 2 gm net carb
ʻOiwi (he kīʻaha), 1/2 kīʻaha i kāluaʻia - 78 mg magnesium, 2 gm net carb
Nama (e ho'āʻo i nā soybeansʻeleʻele), 1/2 kīʻaha i kālaiʻia - 74 mg magnesium, 3 gm net carb
Alemona, 1 oz - 77 mg magnesium, 3 gb net carb
Peanuts, 1 oz - 52 mg magnesium, 4 gm net carb
ʻO keʻano o keʻano pala, 1 punetune - 40 mg magnesium
Eia pū kekahi: nā lemu, nā iʻa, nā meaʻai'ōmaʻomaʻo, ka uʻuma
5 - Ka hao
He mea koʻikoʻi ka hao i ko kākou olakino, no ka mea, me kaʻole o ia,ʻaʻole hiki ke loaʻa ka oxygen. Eia nō naʻe, akā, no nā wāhine i ka wā'ōpiopio, he kūponoʻole ke kolekeʻokoʻa, aʻo nā kānaka ma nā meaʻai liʻiliʻi he nui keʻano o kaʻaiʻana. Pono nā wāhine no ka wā hānau keiki e loaʻa i 18 mau ia i ka lā ma kā lākou mau meaʻai, aʻo nā mea'ē aʻe e pono i kahi 8 mg wale nō.
ʻO nā kumu haʻahaʻaʻo Low-Carb
'Oihue, 3 a - 11 w. Hao
ʻO ka pipiʻohe, 3 oz - 5.2mg
ʻOiwi, kuke, 1/2 kīʻaha 4.4 mg hao, 3 gm net carb
Ke kīʻaha, ke kuke, 1/2 kīʻaha - 3.2 mg ka hao, 2 gm net carb
ʻOiwi Beef, 3 oz 3.1 mg ka hao
'Alapa, 6 mau ihe - 2 mg hao, 2 gm net carb
6 - Nā meaʻono'ē aʻe'ē aʻe
ʻAʻole pono kēia mau meaʻai i nā meaʻai haʻahaʻa-haʻahaʻa, akā,ʻaʻole i lawa nā mea nui o nā kānaka i kēia mau mea i loko o kā lākou meaʻai.
ʻO ka Vitamin D
ʻO ka nui o ka nui o ka waiʻona D iʻoi aʻe. Manaʻoʻia paha paha paha kēia ma muli o keʻano o ka hoʻolimalimaʻana o ka poʻe ma waho (i ka makahiki hoʻomaha a me nā wahi mamao mai ka equator) a me ka paleʻana i ka pale kukui. He paʻakikī loa ka lawaʻana i kaʻai. He mea nui loa no ko mākou mau iwi, akā, e huli aʻe neiʻo ia ma keʻano he mea nui ma nāʻano he nui o ke olakino. ʻO nā kumu haʻahaʻaʻo Low-Carb, he salmon,ʻohe, nā hua, ka yogurt, a me ke ake.
ʻO ka Vitamin E
Hiki i ka 80% o nā kānaka keʻaiʻole i ka mea i manaʻoʻia o ka huamaila E.ʻEono mauʻano likeʻole,ʻo ia kekahi o nā kumu eʻoi aku ka maikaʻi o ka loaʻaʻana o ka huaʻona E mai nā meaʻai, no ka mea, hoʻokahi wale nō aʻelua paha mau mea hoʻopiha. ʻO nā kumu haʻahaʻaʻo Low-Carb ka nui o nā huapalaa a me nāʻanoʻano (he nui ka waiwai o nā hua puaʻa i ka huamino E), greens, avocado, peppers, and crerim.
Kaomi
Hoʻokomo ko mākou kino i ka momona ma nāʻano he nui, he paʻakikī ke kākau iā lākou a pau. ʻOiaʻiʻo,ʻike mākou no ke ola kino. He mea nui ia i ka hanaʻana o ko māua a me nā aʻalolo a me ka mālamaʻana i ka waiāpono kūpono / kaulike. ʻO nā kumuhana low-carb nā hua puaʻa, nā sardines, ka iʻa loli, tofu, a ((ma ka mea kokoke i nā mea a pau) greens.
7 - Nā memo, keʻikepiliʻike, a me nā pahu kiʻi
ʻO ka Vitamin Pills Vs Food
He mea ho'āʻo loa ia i ka heluheluʻana i kahi papa inoa e like me kēia e noʻonoʻo ai, "E lawe wale wau i kahi paila huaʻai." ʻAʻole maikaʻi kēia i ka leleʻana i. No ke aha mai? Ma muli o kaʻikeʻana he nui nā meaʻai i loko o nā meaʻai a mākou iʻikeʻole ai ma mua a iʻole hana pūʻia me nā huaora iʻikeʻia e mākou. Eia kahi laʻana, uaʻike nā hoʻonaʻauao i nā haneli heʻumi tausani o nā meaʻai ma nā mea kanu eʻai nei mākou, aʻaʻole mākou e hoʻomaka e hoʻomaopopo i nā pilikia o ka pilina a me ka hana pūʻana. Aia kekahi mauʻike e hiki keʻano like me nā meaʻai holoholona, akāʻaʻole naʻe e like ka nui o kaʻepekema i kēlā wahi.
Ka pilikia a me kaʻaiʻana
Aia kekahi mahele ma waena o ka loaʻaʻana o kahi maʻi hōʻikeʻia mai kahiʻai kūmole (eg rickets) ma muli o ka liʻiliʻi o ke koko o nā mea palekana ma mua o ka loaʻaʻana o nā mea i manaʻoʻia i kāuʻai. Ke kūkākūkā nei kēiaʻatikala e pili ana i ka hope.
ʻO ka "ʻikepili kūponoʻole" mai nā kumuʻikeʻepekema, e like me kahi haʻawina e nānā ana i ka lawe o kekahi mau meaʻai nā meaʻai ma mua a ma ka manawa o nā meaʻai palekana (ka AZ Diet Study). ʻO kā lākou "heluʻikepili" (ma mua o ka hoʻomakaʻana o nā meaʻai) e hoʻomālamalama ana, e like me keʻano,ʻaʻole ka nui o nā kānaka iʻai i ka nui o ka vitamona E ma mua o ka hoʻokomoʻana i kaʻai kaumaha.
Nā meaʻono i aʻoʻia
Aia kekahi micronutrients e hele nei e aʻo a nānā hou aku nei i kēia manawaʻaʻole i nui kaʻikepili no, e pili ana i ka nui o ka loaʻaʻole o ka laweʻana. Loaʻa i kēia mau mea ka huaʻona K2 a me ke koho. ʻAʻole kēia manaʻoʻaʻole lākou he mea nui,ʻaʻole wau iʻike i ka nui o ka pilikia. (Kūpono ka manaʻoʻanaʻaʻole hiki i nā meaʻai haʻahaʻaʻo ka lobikoa ke hoʻololi i kēlā mau huaʻaiʻelua i loko o ka hapanui o nā kānaka, no ka mea,ʻo kekahi o nā kumu kumu o nā mea holoholona, e like me nā yolks egg for choline.) Eia kekahi,ʻaʻoleʻike iki kaʻike e pili ana i nā kikowaena.
ʻO keʻano maoli,ʻo ke kiʻi holoʻokoʻa holoʻokoʻa no nā meaʻai a me nā vegan low-carbers, ka mea e hoʻokoʻa ana i kā lākou mau meaʻai aʻoi aʻe. Ma waho aʻe o ka mea i luna nei, e nānā i ka laweʻana o ka mau hua B12, choline, niacin, huaʻai A, a me zinc.
Nā kumuhana:
Gardner, CD, et. al. "ʻO kaʻoihana Micronutrient o nā mea pale-momona e nānā ana i nā macronutrients: nā hualoaʻa mai ka aʻo A TO Z". Ka NupepaʻAmelika o ka Nutriona Nalu 2010 Aug; 92 (2): 304-12.
> Nā Kuleana Pūnaewele > no > Health, Office of Dietary Supplements, Facts Sheets (Kaomi, Folate, Thiamin, Omega-3 Fats, Magnesium, Huapona E, Huakila C, a me Vitamin D)
Kāleka Nutrition Nūhouʻo USDA no ka Papahana Kūmole, Release 2 6.