11 mau meaʻai momona i ke keleawe e pono ai ʻoe e hoʻohui i kāu papaʻai

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ʻIke paha ʻoe aia kekahi mineral pono e koi ʻia no ka hana melanin, kekahi mau aʻa a me nā coding enzymes i loko o ke kino? ʻAʻohe mea ʻē aʻe ʻo 'Copper'! ʻAe, he keleawe ke keleawe e hana nui i ka hana ʻana i ka hemoglobin a me ka collagen i loko o ke kino.

Ua manaʻo ʻia e ʻai nā mākua ma luna o 19 mau makahiki i kahi o 900 microgram o keleawe i kēlā me kēia lā. Pono nā makuahine hāpai a me nā wahine hānai wahine i 1000 i 1300 microgram o keleawe i kēlā me kēia lā.

Pono kēia mineral no ka mālama ʻana i nā iwi olakino, e hoʻoikaika ana i ka ʻōnaehana pale a me ke kūkulu ʻana i nā moku koko. Kōkua pū ke keleawe i ka hoʻoponopono ʻana i ka mana o ka puʻuwai, hoʻoliʻiliʻi ia i nā ʻōuli o ke kuamoʻo, hoʻonui i ka hana ʻana o ke koko ʻulaʻula, hoʻoliʻiliʻi i ka kolesterol, a kaulike i ka hana o ka thyroid i waena o haʻi.

Pono ke keleawe i ʻāpana o kāu papaʻai i kēlā me kēia lā, ke ʻole e hiki ke alakaʻi i kahi hemahema o ka mineral. Hiki i kahi hemahema o ke keleawe ke hoʻoulu i nā iwi palupalu, osteoporosis, haʻahaʻa o ke kino, anemia, nā keena koko keʻokeʻo haʻahaʻa, nā kīnā hānau, nā maʻi thyroid a me nā pigmentation ʻili haʻahaʻa.

I mea e pale aku ai i ka hemahema o ke keleawe, pono ʻoe e hoʻomaka i nā meaʻai e waiwai i ke keleawe, e nānā.

1. Meaʻai kai

ʻO nā meaʻai o ke kai e like me ka ʻōpala, nā heʻe, nā sālona, ​​nā tuna, nā ʻōhi a me nā sardine i waiwai i ke keleawe. Loaʻa i ka 100 gram o ka hue i 7.2 mg keleawe, 100 mau kele o ka tuna i ka 0.1 mg o ke keleawe, me ka 100 gram o ka salemona he 0.1 mg o ke keleawe a me ka 100 mau sardine i loaʻa i ka 0.3 mg keleawe. Pono ʻoe e hōʻoia e hoʻokomo i kēia mau mea i kāu papaʻai mau.

2. Huamoa

ʻIke paha ʻoe i loko o ka yolk hua moa i nā keleawe liʻiliʻi? 100 gram o nā hua e hāʻawi iā ʻoe me 0.2 mg o ke keleawe. ʻO ka ʻai ʻana i kahi hua manu i kēlā me kēia lā e hoʻonui ai i kāu lawe keleawe a e hāʻawi pū i kou kino me nā huaora B, wikamina A, hao, magnesium, wikamina D a me ka calcium i waena o nā mea pono pono ʻē aʻe

3. ʻAiʻai

ʻO nā ʻiʻo e like me ka puaʻa, akepaʻa pipi, pipi a me ka moa i loko o ke keleawe e kōkua iā ʻoe e kāpae i ka hemahema keleawe. ʻOi aku ka nui o ke keleawe o ka pīpī pipi me 4049 micrograms i kēlā me kēia auneke. Loaʻa i ka 100 gram o ka ʻiʻo pipi he 14.3 mg keleawe a me ka puaʻa he 0.7 mg keleawe.

4. Nā mea kanu a me nā mea ala

ʻO nā mea kanu maloʻo e like me tarragon, thyme a me chervil i loko o ke keleawe i nā liʻiliʻi liʻiliʻi. Ma ka ʻaoʻao ʻē aʻe, ʻo nā mea ʻala e like me ka mākeke, nā ʻāpala, ka pauka chilli, kumino, coriander, ʻākena, kaʻi, ka pauka curry a me ka pauka onion i loaʻa i ke keleawe i nā mea kiʻekiʻe. ʻO kaʻai ʻana iā lākou i kēlā me kēia lā e kōkua iā ʻoe e kāpae i nā maʻi he nui.

5. Nā huaʻai a me nā mea kanu

ʻO nā hua e like me ka lemona, nā hua o ka hōkū, blackberry, litchi, guava, pineapa, apricot a me ka maiʻa i waiwai i ke keleawe. Hoʻomaopopo pū ʻia kēia mau huaʻai no kā lākou mau antioxidant, nā wikamina a me nā mea hao. ʻO nā mea kanu, nā piʻa hakuʻala, nā radishes a me nā pī soy kekahi o nā mea kanu i waiwai pū i ke keleawe.

6. ʻO Tomato maloʻo-lā

ʻO nā ʻōmato maloʻo i ka lā kahi kumu keleawe maikaʻi loa. E hāʻawi ke kīʻaha o nā tumato i hoʻomaloʻo ʻia iā ʻoe me 768 micrograms o ke keleawe. ʻO nā ʻōmato i hoʻomaloʻo ʻia i ka lā kahi kumu maikaʻi o ka hao a me ka pāhare potassium a hoʻohana nui ʻia ia i nā salakeke, nā mea ʻono a me ka pizza.

7. Nut

ʻO nā hua e like me nā nati cashew, almonds, hazelnuts, peanuts, pine nut, walnuts a me nā pistachios i loaʻa i ka nui o nā keleawe. ʻO lākou kekahi kumu waiwai maikaʻi o ka omega-3 fatty acid. Loaʻa i ka 100 gram o nā hua cashew nā 2.0 mg o ke keleawe, 100 mau huna o nā ʻalemona i loaʻa iā 0.9 mg keleawe, a me 100 mau keneta o nā walnuts i loaʻa iā 1.9 mg keleawe.

8. kokoleka

Inā makemake ʻoe i ka ʻai ʻana i nā kokoleka, a laila ʻaʻole pono ʻoe e hopohopo e pili ana i ka lawe ʻana o ke keleawe. Loaʻa i ka kokoleka pouli 70% a 85% o ka cacao a ma kahi o 500 micrograms o ke keleawe i kahi auneke. ʻOi aku kēia ma mua o ka ʻōlelo o ke keleawe i kēlā me kēia lā.

9. Nā hua

ʻO nā hua kanu e hiki ke ʻai e like me nā ʻanoʻano sesame, nā ʻano pua sunflower, nā hua flax, nā ʻano melemele, nā ʻumeke, a me nā hua palaʻai i ʻoi aku ka nui o nā keleawe i loko o lākou. He kumu waiwai lākou o ke keleawe me 100 mau gram o nā ʻanoʻano sesame e paʻa ana me 4.1 microgram o ke keleawe a me 100 mau huna o nā hua pua sunflower e piha ana ma kahi o 1.8 microgram keleawe.

pehea e nakinaki ai i ka pale poʻo

10. ʻO Greens Turnip

ʻO nā greens Turnip kahi waiwai waiwai o ke keleawe, beta-carotene, lutein a me zeaxanthin. Kōkua kēia i ka pale ʻana i ka osteoporosis, anemia a me nā maʻi puʻuwai. Loaʻa nā kīʻaha turnip i kuke ʻia he 0.36 micrograms o ke keleawe, ʻo ia ka 18 pākēneka o ka huina waiwai o kēlā me kēia lā.

11. Asparagus

ʻO Asparagus kahi kumu maikaʻi o ke keleawe, calcium, magnesium, zinc, selenium a me nā huaora ʻē aʻe e like me ka wikamina A, ka wikamina C, ka huaora E, ka huaʻai K, ka thiamine a me ka huaʻai B6. Loaʻa i ke kīʻaha o ka asparagus he 0.25 micrograms o ke keleawe, ʻo ia ka 12 pākēneka o ka huina waiwai i koi ʻia i kēlā me kēia lā.

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