Nā Meaʻai Nui Mea Nui ʻOlani 12 No nā Mea Vegetarian

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ʻO ka papaʻai kaulike me nā huina like o nā wikamina, nā protein, nā minelala a me nā meaola e pono ai e mālama i kahi kino olakino.

ʻO ka hao, ʻo kahi laʻana, kekahi micronutrient e like me ka mea nui no ka hana ʻana o hemoglobin, e hāpai ana i ka oxygen i loko o ke koko. ʻO ka hapa nui o nā meaʻai meaʻai ʻole i loko o ka nui o ka hao. Eia nō naʻe, ʻaʻole ia he manaʻo ʻaʻole i loko o ka hao ka meaʻai i nā meaʻai ʻole. E kūkākūkā kēia ʻatikala i nā meaʻai mea ʻai ʻole i waiwai i ka hao.

pehea e wehe ai i nā hōʻailona pimple ʻeleʻele

No ke aha e pono ai ka hao i ke kino?

ʻO ka hao kahi mineral pono e pono ai ke kino e lawe i ka oxygen ma loko o ke kino. ʻAʻole lawa ka hao ma ke kino i nā hopena o ke anemia i hōʻike ʻia e ka māluhiluhi, nāwaliwali a me ka hiki ʻole o ka ʻōnaehana pale pale i nā maʻi. Pono pono ka hao no ka mālama pono ʻana i ka ʻili, ka lauoho a me nā kui.

Aia nā ʻano hao he ʻelua - hao heme (ʻiʻo, hua manu a me nā iʻa kai) a me nā hao non-heme (nā meaʻai mea kanu) ^[1] .

No laila, inā he mea ʻai ʻole ʻoe, e hoʻopili i kēia mau meaʻai meaʻai ʻole i ka hao i kāu papaʻai.

Nā Meaʻai Mea Wai Nui no nā Mea Mea Vegetarian

1. Nā Lētē

ʻO ka Lentil nā legume i hoʻopiha ʻia me ka hao a piha pū kekahi me nā protein, folate, manganese, carbohydrates paʻakikī, B vitamins, potassium a me fiber. Hana kēia i ka līlū i hoʻokahi o nā meaʻai momona hao maikaʻi loa no nā mea kanu mea ʻai. ʻO ka nā pono olakino o ka ʻai ʻana i nā lentil hoʻohaʻahaʻa paha lākou i ka pilikia o ka maʻi puʻuwai, maʻi ʻaʻai, momona a me ka maʻi kō ^[elua] .

• ʻO ka hao ma 100 g mau meli - 3.3 mg

2. ʻUala

ʻO kaʻuala kahi meaʻai nui i ʻai ʻia ma nā ʻāina he nui. ʻIke ʻia ia no kona mākaukau no ka mea hiki ke kuke ʻia i nā ʻano like ʻole me ka uala i kāwili ʻia, ka ʻuala, kaʻuala, a pēlā aku.

ʻO kēia mea kanu starchy kahi kumu maikaʻi o ka hao, puluniu meaʻai, calcium, potassium, wikamina C, magnesium a me ka wikamina B6 ^[3] . Eia nō naʻe, ʻo ka poʻe e hoʻāʻo nei e lilo i ka kaupaona e pono e ʻai i kaʻuala ma nā palena palena.

• ʻO ka hao ma 100 g uala - 0.8 mg

3. Nā hua

ʻO nā hua e like me nā hua ʻumeke, nā ʻanoʻano sesame, nā ʻano hemp a me nā flaxseeds waiwai i ka hao a loaʻa nā nui o ke fiber, magnesium, zinc, calcium, selenium, antioxidants, protein protein a me nā mea kanu ʻē aʻe. ^[4] . He kumu maikaʻi loa kēia mau hua o ka omega 3 fatty acid a me ka omega 6 fatty acid i mea nui no ke olakino puʻuwai a me ka lolo. ^[5] .

• ʻO ka hao i nā hua paukena 100 g - 3.3 mg
• ʻO ka hao ma 100 g sesame seed - 14.6 mg
• ʻO ka hao i nā hua hemp 100 g - 13.33 mg
• ʻO ka hao ma 100 g flaxseeds - 5.7 mg

4. Nut

ʻO nā hua Nati a me nā nati nā kumu kanu waiwai waiwai ʻē aʻe i piha ka nui o nā protein, nā momona maikaʻi, ka fiber, nā wikamina a me nā minelala, nā antioxidants a me nā mea kanu pono o nā mea kanu. ʻO nā hua e like me nā nati, nā ʻalemone, nā hua paina, nā pistachios a me nā hua macadamia i loaʻa ka nui o ka hao e kōkua i ka hoʻonui ʻana i ka helu hemoglobin. ^[6] . ʻO kēia mau nati kahi kumu maikaʻi loa o ka omega 3 a me ka omega 6 fatty acid e pale ai i ka hoʻomaka ʻana o ka maʻi puʻuwai a hoʻohaʻahaʻa i ke kaomi koko.

• ʻO ka hao ma 100 g nut cashew - 6.7 mg
• ʻO ka hao ma 100 g almonds - 3.7 mg
• ʻO ka hao ma 100 g mau hua paina - 5.5 mg
• ʻO ka hao ma 100 g pistachios - 3.9 mg
• ʻO ka hao ma 100 g hua macadamia - 3.7 mg

nā lāʻau lapaʻau home maoli no ka ulu wikiwiki ʻana o ka lauoho

5. Nā lau lau ʻōmaʻomaʻo

ʻO nā mea kanu e like me nā lau greens, broccoli, Brussels sprouts, cabbage, beetroot, a me nā mea ʻē aʻe, loaʻa i nā mea hao ʻole heme kiʻekiʻe. Nui lākou i ka huaʻai C e hoʻonui ai i ka hao i loko o ke kino ^[7] , ^[8] . Eia hou, ʻo ka ʻai ʻana i kēia mau lauʻai e hāʻawi i kou kino me ka puluniu, nā antioxidant, nā huaora a me nā minelala.

• ʻO ka hao ma 100 g spinach - 2.7 mg
• ʻO ka hao ma 100 g kale - 1.5 mg
• ʻO ka hao ma 100 g Brussels sprouts - 1.4 mg
• ʻO ka hao ma 100 g beetroot - 0.8 mg
• ʻO ka hao ma 100 g kāpiki - 0.5 mg

6. Tofu

Hana ʻia ʻo Tofu e ka hoʻopili ʻana i ka waiū mai ka soya. Pono nā mea Vegetarians a me nā vegans e hoʻopau i ka nui o ka tofu no ka mea he nui ka nui o ka calcium, ka hao a me ka protein e hoʻemi ana i ka maʻi ʻaʻai prostate, maʻi ʻaʻai a me nā maʻi maʻi puʻuwai, e like me kahi noiʻi. ^[9] . Hiki ke loaʻa ka Tofu i nā ʻano like ʻole e like me ka palupalu, silky a paʻa a hiki iā ʻoe ke hoʻomoʻa iā lākou a palai.

• ʻO ka hao ma 100 g tofu - 5.4 mg

7. Nā palaʻai i paʻa i ka pā

ʻO nā mea ʻai kakahiaka e komo pū me ka ʻoka, ka porridge, nā palapū, muesli, ka palaoa palaoa a pēlā aku. ʻO ke kumu, ʻo nā cereala paʻa a me nā kō-haʻahaʻa e like me ka oatmeal i manaʻo ʻia ʻo ia kekahi o nā meaʻai momona-ʻoi loa. Maʻalahi lākou i ke kuke a kūpono loa i nā vegans a me nā mea ʻai. Loaʻa i loko o nā oats nā fiber i hoʻoheheʻe ʻia i kapa ʻia ʻo beta-glucan e hoʻēmi ai i ka cholesterol a hoʻomaikaʻi i ke olakino ʻōpū ^[10] . Eia naʻe, pono ia e ʻai i ka oats i nā mea kaulike e like me ke kiʻekiʻe o ka waiwai o ka phytate e kāohi i ka omo ʻana o ka hao ^{[umikumākahi]} .

• ʻO ka hao ma 100 g oatmeal - 6 mg
• ʻO ka hao ma 100 g porridge - 3.7 mg

8. Nā piʻa hakuʻala

Loaʻa i nā pīni kīʻaha ke kiʻekiʻe o ka fiber a me ka protein i hoʻolilo iā lākou i kahi koho meaʻai olakino no nā mea ʻai. Hiki i kā lākou waiwai hao waiwai ke hoʻonui i kāu mau pae hemoglobin a hoʻohaʻahaʻa i nā manawa o ka anemia. Ma waho o kēia, ʻo nā pīni kīʻaha kahi kumu maikaʻi loa o ka fiber, nā huʻihuhu paʻakikī, potassium, phosphorous, manganese, folate a me nā mea kanu pono ʻē aʻe.

• ʻO ka hao ma 100 g pīni kīʻaha - 8.2 mg

9. ʻO Amaranth

ʻO Amaranth kahi palaoa gluten-ʻole kahiko kahi kumu piha o ka protein a me nā mea pono e pono ai e like me manganese, magnesium, iron, fiber a me nā antioxidants. Wahi a kahi loiloi loiloi, hōʻemi nā hua amaranth i ke kiʻekiʻe o ke kō kō, ka cholesterol, hoʻomaikaʻi i ka hana pale a me ke kiʻekiʻe o ke koko a ʻo ka mea nui, e hoʻēmi i ka makaʻu o ka anemia ^[12] .

• ʻO ka hao ma 100 g amaranth - 2.1 mg

pehea e wehe ai i nā wahi ʻeleʻele ma ka maka

10. ʻAhuā

Aia i loko o kekahi mau ʻano ʻalalā he nui hao. ʻO kahi laʻana, loko o nā ʻalalā ʻōhiʻa i ʻelua manawa ʻoi aku ka nui o ka hao ma mua o nā hua pihi, nā hauhi shiitake a me nā hua portobello. ^[13] . Haʻahaʻa nā puʻupuʻu i nā calories a loaʻa nā fiber, protein, B vitamins, selenium, keleawe, potassium a me ka huaora D. ʻO kēia mau kōkua āpau i ka hāʻawi ʻana i ke olakino puʻuwai, hoʻohaʻahaʻa i ke kaomi koko, hoʻoikaika i nā iwi, a pēlā aku.

• ʻO ka hao i 100 g mau momona ʻōhiʻa - 1.33 mg
• ʻO ka hao i 100 mau pihi mushroom - 0.80 mg
• ʻO ka hao ma 100 g mau shiitake mauʻu - 0.41 mg
• ʻO ka hao ma 100 g portobello mushroom - 0.31 mg

11. Quinoa

ʻO Quinoa ʻo ia kekahi o nā hua āpau i kiʻekiʻe i ka hao a waiwai pū kekahi i ke keleawe, manganese, magnesium, folate a me nā meaola ʻē aʻe he nui. ʻO Quinoa kahi meaʻai kūpono loa no nā mea ʻai meaola ʻoiai he kumu protein piha ia, piha i ka puluniu, nā huʻihāpai paʻakikī, nā wikamina a me nā minelala. Hōʻike ka noiʻi i nā waiwai antioxidant o ka quinoa e hoʻohaʻahaʻa i ka makaʻu o ke kiʻekiʻe o ke koko a me ka maʻi maʻamau i 2 ^[14] .

• ʻO ka hao ma 100 g quinoa - 4.57 mg

12. ʻO nā tumato maloʻo

ʻO nā ʻōmato i hoʻomaloʻo ʻia i ka lā nā ʻōmato pala i hoʻomaloʻo ʻia i ka lā. He kiʻekiʻe lākou i nā antioxidants e like me lycopene, nā wikamina a me nā minelala a ʻo ka mea nui loa, he kumu hao maikaʻi lākou. Hoʻomaopopo ʻia ka lycopene antioxidant e hoʻohaʻahaʻa i ka makaʻu o ka maʻi ʻaʻai a me nā maʻi e pili ana i ka makahiki e like me macular degeneration a me cataract.

• ʻO ka hao ma 100 g mau lā i hoʻomoʻo ʻia i ka lā - 2.7 mg

Pehea e hoʻonui ai i ka hao hao mai nā meaʻai mea kanu

ʻO ka hao Heme i loaʻa i kaʻiʻo a me nā hua manu e maʻalahi ke komo i ke kino ke hoʻohālikelike ʻia me ka hao non-heme i loaʻa i nā mea kanu. No laila, pono i nā meaʻai mea ʻai a me nā vegans ke pāpālua i ko lākou hao lawe ʻana i mea e pale ai i ka hemahema o ka hao.

Eia ka mea hiki iā ʻoe ke hana e kōkua e omo i ka hao non-heme ʻoi aku ka maikaʻi:

• E hoʻopau i nā meaʻai momona a ka vitamona C me nā meaʻai mea kanu e kōkua i ka hoʻonui ʻana i ka lawe ʻana i ka hao non-heme.

• ʻO ka pulu ʻana i ka sprouts a me nā legume e hoʻomaikaʻi ai i ka hao hao a e hoʻohaʻahaʻa hoʻi i ka nui o nā phytates e keʻakeʻa i ka lawe hao.

• ʻO ka hoʻopau ʻana i ka quinoa a me nā legume waiwai i loko o ka amino acid lysine me nā meaʻai waiwai hao e kōkua i ka hoʻonui ʻana i ka hao.

• Hōʻalo i ka inu kope a me ka tī me nā meaʻai no ka mea e hoʻoliʻiliʻi ana i ka lawe hao ^{[umikumālima]} .

1. [1]Young, I., Parker, HM, Rangan, A., Prvan, T., Cook, RL, Donges, CE, Steinbeck, KS, O'Dwyer, NJ, Cheng, HL, Franklin, JL,… O'Connor, HT (2018). ʻO ka hui ma waena o Haem a me Non-Haem Iron Intake a me Serum Ferritin i nā Wahine ʻōpio olakino. Nutrients, 10 (1), 81.
2. [elua]Ganesan, K., & Xu, B. (2017). ʻO nā Lentil Polyphenol-Rich a me ko lākou hopena olakino olakino. ʻO ka puke pai honua o nā ʻepekema mole, 18 (11), 2390.
3. [3]Fairweather-Tait, S. J. (1983). Nā noiʻi e pili ana i ka loaʻa o ka hao i kaʻuala. ʻO ka puke pai Pelekane o ka meaʻai, 50 (1), 15-23.
4. [4]Carlsen, MH, Halvorsen, BL, Holte, K., Bøhn, SK, Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I ., Berhe, N., Willett, WC, Phillips, KM, Jacobs, DR,… Blomhoff, R. (2010). ʻO ka nui o nā mea antioxidant o 3100 mau meaʻai, nā mea inu, nā mea ʻala, nā mea kanu a me nā mea hoʻopihapiha i hoʻohana ʻia ma ka honua holoʻokoʻa. Palapala Noi Nutr, 9, 3.
5. [5]Ros, E., & Hu, F. B. (2013). ʻO ka ʻai ʻana i nā ʻano mea kanu a me ke olakino cardiovascular: he hōʻike epidemiological and clinical trial. Kaapuni, 128 (5), 553-65.
6. [6]Macfarlane, B. J., Bezwoda, W. R., bothwell, T. H., Baynes, R. D., bothwell, J. E., MacPhail, A. P.,… Mayet, F. (1988). ʻO ka hopena pāpā o nā nati ma ka lawe hao. ʻO ka American Journal of Clinical Nutr, 47 (2), 270-274.
7. [7]Hallberg, L., Brune, M., & Rossander, L. (1989). Ke kuleana o ka wikamina C i ka lawe ʻana i ka hao. Nūpepa kūwaho no ka noiʻi huaʻai a me ka meaʻai. Pākuʻi = Ka Nūpepa International o ka Vitamin a me ka Nutr Research. Pākuʻi, 30, 103-108.
8. [8]Lynch, S. R., & Cook, J. D. (1980). Ka launa pū ʻana o ka wikamina C a me ka hao. Nā Annals o ka New York Academy of Science, 355 (1), 32-44.
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11. [umikumākahi]Rossander-Hulthen, L., Gleerup, A., & Hallberg, L. (1990). Ka hopena hoʻohiehie o nā huahana oat ma ka hao hao ʻole haem i ke kāne. ʻO ka puke pai ʻEulopa o ka meaʻai pilikino, 44 ​​(11), 783-791.
12. [12]Caselato ‐ Sousa, V. M., & Amaya ‐ Farfán, J. (2012). ʻO ka ʻike o ka ʻike ma ka palaoa amaranth: kahi loiloi piha. Ka Nūpepa o ʻEpekema Meaʻai, 77 (4), R93-R104.
13. [13]Regula, J., Krejpcio, Z., & Staniek, H. (2016). ʻO ka bioavailability hao mai nā huahana cereal i hoʻonui ʻia me ka Pleurotus ostreatus mushroom i nāʻiole me ka anemia i hoʻokomo ʻia. Nā Annals o nā mahiʻai mahiʻai a me nā kaiapuni, 23 (2).
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