Maikaʻi a maikaʻi ʻole paha ka ʻai ʻana i nā hua manu 2?

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Ua hōʻike ʻia nā noiʻi hou i nā pono o ka ʻai ʻana i 2 mau hua i ka lā. ʻIke ʻia ke kumu ke hāʻawi aku nei nā hua manu iā ʻoe i kahi kuʻina meaʻai i piha i ka momona e loaʻa ai ka protein a me nā meaola ʻē aʻe ʻē aʻe. Aia kekahi yolk hua moa waena ma waena o 185 a me 215 mg o ka cholesterol.

Inā ʻoi aku ka nui o kāu pae koloka LDL (ʻino) ma mua o 100 mg, a i ʻole ua ʻike ʻia ʻoe me ka maʻi puʻuwai, pono ʻoe e ʻai wale i ka 200 mg kolokoli i ka lā. ʻElua mau hua nui e hāʻawi i kou kino me ka 13 gram protein, 9.5 gram momona, 56 mg o ka calcium, a me 1.8 mg o ka hao.

ʻAʻole wale nā ​​hua moa i kumuʻai maikaʻi loa, ʻo nā hua manu o nā ʻāpō a me nā geese ke olakino pū kekahi. Ua ʻike anei ʻoe i ke keʻokeʻo o ka hua manu i kahi waiwai kūpono ʻokoʻa mai ke koena o ka hua manu?

kiʻiʻoniʻoni aloha maikaʻi loa o nā manawa a pau

E heluhelu e ʻike inā he maikaʻi ke ʻai i nā hua 2 i ka lā.

1. Aia ka lolo ma lalo o ka pale ʻana o Choline

2. Kōkua ka Wikamina D i ka omo pākaʻi

3. Nānā Maikaʻi

4. Hoʻoemi ʻia ka makaʻu o ka maʻi puʻuwai

5. Nā kōkua i ka pohō kaumaha

6. Hoʻonui i kou ʻili

7. Hoʻemi ʻia ka makaʻu o ka maʻi ʻaʻai

8. Hoʻonui i ka momona

1. Aia ka lolo ma lalo o ka pale ʻana o Choline

Paipai ka Phospholipids i ka kamaʻilio maʻamau o nā hunaola o ka lolo i loko o choline. ʻO Choline kahi huaola i hōʻoia ʻia ʻo ia ka mea nui hale kūkulu o ka lolo.

ʻO ka ʻai ʻana i 2 mau hua i ka lā e hāʻawi i kou kino me kēia nui o ka momona. ʻO kahi hemahema o ka wikamina choline e alakaʻi i ka nalo ʻana o ka hoʻomanaʻo a me ka poina.

2. Kōkua ka Wikamina D i ka omo pākaʻi

He aha kāu e makemake ai e loaʻa? ʻO ka ʻai ʻana i kahi hua manu i hoʻolapalapa ʻia a i ʻole me ka hoʻopili ʻana i ka aila iʻa? E koho ʻoe i ka hua moa i hoʻolapalapa ʻia, ʻeā? Nui nā hua manu i ka wikamina D a kōkua kēia huaola i ka lawe ʻana i ka calcium a hoʻoikaika i kou mau iwi a me nā niho.

Pehea e kōkua ai ka wikamina D i ka lawe ʻana o ka calcium? Mālama ka wikamina D i ka omo ʻia ʻana o ka ʻōpū o ka calcium a hoʻonāukiuki i ka lawe ʻana i ka phosphate a me nā ion magnesium.

3. Nānā Maikaʻi

Ua loaʻa i kahi noiʻi hou he kiʻekiʻe nā hua moa i ka lutein a ʻo kēia mea ke kuleana no ka maka aniani a me ka maka. Kāhea ʻia ʻo Lutein he huaola carotenoid i kōkua i ka pale ʻana i nā maʻi maka me ka cataract a me ka hoʻoliʻiliʻi makula e pili ana i ka makahiki.

pehea e hōʻemi ai i nā ʻiʻo ʻūhā ma ka home

Hiki i kahi hemahema i ka lutein ke hoʻopōʻino i nā mea maka o ka maka a ʻinoʻino ʻole ka maka.

4. Hoʻoemi ʻia ka makaʻu o ka maʻi puʻuwai

Ua hōʻike ʻia kahi noiʻi hou e kaulike ka kolesterol ma nā hua me nā phosphatides, ʻaʻole ia e pōʻino i ke olakino. Hoʻomaha ia i ka hana kolesterol ponoʻī o ke kino a me nā omega 3 fatty acid i loaʻa i nā hua e kōkua i ka hōʻemi i nā pae triglyceride, a laila e hoʻohaʻahaʻa ana i ka makaʻi o ka maʻi maʻi maʻi

kala lauoho no ka ʻili Inia

5. Nā kōkua i ka pohō kaumaha

Wahi a nā ʻepekema, ʻo ka hoʻohui ʻana i ka papaʻai calorie haʻahaʻa me nā hua no ka ʻaina kakahiaka, e kōkua iā ʻoe i ka lilo wikiwiki ʻana. Mālama kēia ʻano ʻaina kakahiaka i kou ʻōpū no kahi manawa lōʻihi aʻe a pēlā e pale ai iā ʻoe mai ka ʻai nui.

6. Hoʻonui i kou ʻili

ʻO ka loaʻa ʻana o nā hua 2 i kēlā lā i kēia lā e hāʻawi iā ʻoe i ka ʻili nani a nani hoʻi. ʻO ke kū ʻana o ka biotin, ka wikamina B12, a me nā protein proteine ​​digestible i nā hua e kōkua i ka hoʻoikaika ʻana i ka lauoho a me ka ʻili.

ʻO nā phospholipids i loko o nā hua e hoʻolauna i ka hoʻopau ʻia o nā toxins i ke ake.

7. Hoʻemi ʻia ka makaʻu o ka maʻi ʻaʻai

ʻO ka ʻai ʻana i ʻelua mau hua i ka lā e hōʻemi i ka makaʻu o ka maʻi ʻaʻai. Wahi a kahi noiʻi, kahi wahine nona ka papaʻai i kēlā me kēia lā me nā hua manu, ua hoʻemi ʻia ka makaʻu o ka ulu ʻana i ka maʻi ʻaʻai umauma e 18 pakeneka.

ʻO kēia ke kumu o ka nutrient pono i kapa ʻia ʻo choline i loaʻa i nā hua manu e pili ana me kahi 24 keneta e hoʻemi ana i ka makaʻu o ka umauma maʻi 'aʻai.

8. Hoʻonui i ka momona

ʻO nā huaʻai B i loaʻa i nā hua e kōkua i ka hoʻokumu ʻana i nā hormones sex. ʻO ka Folic acid, ka mea i ʻike ʻia me ka huaʻai B9, kōkua i ke kūkulu ʻia ʻana o nā hunaola ʻulaʻula a hoʻokumu ʻia ka neural tube o ka fetus. Hoʻoemi kēia i ka manawa o ka hōʻeha ʻana o ke keiki i ka luhi o ka noʻonoʻo.

ʻO kēia ke kumu he mea nui i nā wahine ke loaʻa i nā hua manu i ka hoʻolālā ʻana i kahi hāpai. Hoʻokahi hua manu i loko o 7.0 mcg o ka wikamina B9.

Kaʻana i kēia ʻatikala!

Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like ia me kāu poʻe kokoke.

HELUHELU ANA: ʻO ka lā Donor Koko Honua 2018: ʻO ka wai Carrot-Apple-Pomegranate No Hemoglobin a me ka pohō kaumaha

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