1 - No ke aha e makemake ai kou kino i ka hao
ʻO ka hao he mea nui no ka hāʻawiʻana o hemoglobin, he kinipona e hiki ai i nā pūhane koko ke lawe i ka oxygen i kēlā me kēia wahi o kou kino. ʻO ia kekahi mea o ka myoglobin -ʻano like me ka hemoglobin, akā loaʻa i loko o kāu mau pūpū muscle.
Ināʻaʻole lawa ka hao, hiki iāʻoe ke huhū a hiki iāʻoe ke hoʻopau i ka anemia hao. ʻO ka'elā makahiki kāne kāne e pono ana i 8 mikigrams (hao) hao i kēlā lā -ʻo ka wahine e hoʻomau nei i kona manawa e pono ai iā 18 mg i ka lā.
Loaʻa ka hao ma keʻano o ka mea kanu a me nā meaʻai. Inā makemakeʻoe i ka hoʻonuiʻana i kāu hao hao, eia 13 nā mea.
2 - Nānā
ʻO ka mea nui kahi kumu maikaʻi loa o ka hao. ʻO ka lawelaweʻana i nāʻeonoʻeleʻeleʻeleʻele he 4mg ka hao. He 43 mau calories kekahi, 50mg o ka calcium, a me 5g o ka waiwai.
3 - White Beans
ʻO nā piʻaʻeleʻele he kumu kanu maikaʻi o ka hao. ʻO ka hapalua hapalua o ke kīʻaha heʻoi aku i ka 3mg hao. ʻO ka hapalua o ke kīʻaha e lawelawe pū ana he 6mg fiber a 500mg ka pālolo. He nui kona protein a me ka calcium, B a me nā mea antioxidants.
4
Hoʻomaopopoʻia ka'ōpū o kaʻolo me he kumu hao - a no ke kumu maikaʻi. Hoʻokahiʻaki o ka ate he 4mg ka hao. ʻO ia kekahi kumu maikaʻi loa o ka protein, B-kūmara vitamins, huaʻai A, a he 33 mau'āpana'āinaʻo ka lāʻau D. ʻO nā mea a pau e pili ana i 130 calories.
5 - Lentils
ʻO nā Lentils kekahi kumu kumuʻoihana hao me ka 3mg o ka hao i loko o ka hapalua kapu. Liki nā lentils i ka fiber - e pili ana i 8mg. Eia kekahi, ua kiʻekiʻe nāʻela i loko o nā meaola, B vitamins, magnesium, a me zinc.
6 - Kaheka Chocolate
ʻAʻohe mea e hauʻoli loa aku iā mākou ma mua o kaʻikeʻana ua maikaʻi ka lakalaka iāʻoe, a ke hoʻololiʻia nei he kikolekaleka maikaʻi kahi kumu maikaʻi o ka hao, a me nā antioxidants. ʻO kahi hana hoʻomalikalulu keleʻele (45-59 pakeneka ka paʻakai paʻakai) ua kokoke ka 3.5mg o ka hao. Aia he 232 calories, no laila,ʻaʻole e pani.
7 - Kāhua Kūkā
ʻO ka'ōmole kūmole he kumu waiwai nui o ka hao. Hoʻokahi kaona 6-ounce o kaʻeleʻele iʻoi aku i ka 2.5mg o ka hao, a me ka nui o nā lāʻau pāmahana a me B, me kahi hua liʻiliʻi D. He 400 gm sodium hoʻi ia, he wahi liʻiliʻi ma kaʻaoʻao kiʻekiʻe. Akā,ʻo ka tuna kalo i emi iho i ka 150 calories,ʻoiai ke kohoʻoe i keʻano i hoʻokomoʻia i ka wai,ʻaʻole kaʻaila.
8 - Iwi
ʻO nā pīpī, i kapaʻiaʻo ka curbanzo beans, he waiwai i ka hao. ʻO ka hapalua hapalua o ka moa liʻiliʻi heʻaneʻane 2.5mg o ka hao, a me nā mea'ē aʻe he nui. Loaʻa iā ia he 141mcg folate,ʻo ia kekahi o nā Bamini hua'ōlelo, a me 6g o ke fiber -ʻo nā mea a pau ma lalo o 150 kalo.
9 - Pāʻani Pīpī
ʻAʻole ka hao o ka wai'ati Tomato e like me kā mākou mau koho'ē aʻe, akā maikaʻi no ka mea inu. Hoʻokahi kīʻaha wai wai waimū he 1mg o ka hao. ʻO ia hoʻi he lycopene, he antioxidant kaha, a me ka huaʻa A. He kumu maikaʻi nō hoʻi ia o nā kolamu, akā e nānā i nāʻoihana kiʻekiʻe loa i ka sodium.
10 - Pīpī
ʻAʻole maopopo iaʻu ke kumu, akā,ʻaʻole i loaʻa i ka lehua ka hōʻai'ē e pono ai lākou,'ōlelo pono. ʻAʻole wale lākou he kumu maikaʻi o nā huaora C, B huama, akāʻo lākou kekahi kumu maikaʻi o ka pāhare potassium. Auhea, a ua kiekie hoi lakou i ka hao. ʻO kaʻoiaʻiʻo,ʻo kahi o ka'ailala nui i kuʻiʻia me kaʻili kaʻoi aku o ka 3mg o ka hao.
11 - Cashews
Eia kekahi kumu kumuʻokoʻa o ka hao. ʻOi aku nā'ōpena e like me ka'āpana waiwai hao - 1 o ka'aʻahemu ua kokoke i 2mg o ka hao, He mau huaora a me nā minela kekahi me nā momona momona momona.
12 - Pāniʻi
ʻO kaʻoiaʻiʻo,ʻo ka mea hao ka mea i kapa aiʻo Lonoke i kēlā mau kīʻaha o ka'ōina. Hoʻokahi kīʻaha o ka'ōniʻi i kāhuaʻia he 6.5mg o ka hao. Loaʻa iā ia kokoke i 250 mg o ka calcium aʻoi aku i ka 800mg o ka pālolo. Loaʻa iā ia kekahi mau huaora C, ka huaʻa K, a me ka fiber.
13 - Mīkini
ʻO nā hua waina, me nā hua nuiʻole o ka wai, ua kiʻekiʻe i ka hao. ʻO kahi pahu liʻiliʻi (e pili ana i 1/3 kapu) kahi kokoke i 1mg o ka hao -ʻaʻoleʻino no ka'ā'ā awakea awakea. ʻOi aku nā hua waina ma ka mea pālolo a me kahi kumu maikaʻi o B huaʻai.
14 - Pipi
ʻO ka pipi kahi kumu maikaʻi o ka hao hao. Hoʻokahi kaona 6-ounce kahi o ka hao eʻoi aku i ka 3mg o ka hao. ʻO ia kekahi kumu maikaʻi o ka zinc, potassium, a me nā mea'ē aʻe, a me ka hua B-12. Loaʻa i kahi 5g o ka momona momona, no laila he mana maikaʻi ka mana.
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.