ʻO ke kumuʻalo ka mea maʻamau o ke kino. He koʻikoʻi konaʻano: ke kākoʻo ka mea nui i ka olakino o nā pūnaewele cardiovascular a me nā pūnaewele nalu, e komo i ka hana koko, e hoʻomau i ka hana o nā'āpana endocrine. ʻO ia me nā huapokō e ikaika ai nā iwi, a maikaʻi nā niho. ʻO ka nui o ka calcium e mālama i kahi wahine mai ka osteoporosis. ʻO ke kalapona'ekuhi-phosphorus ka mea kōkua i ka paleʻana i nā hōʻailona hōʻeha o ka maleopause.
Ma kahi o ka papa
No ka hoʻomaʻemaʻeʻana i ka nele i ka pēlēmu - he microelement pono no ke olakino, hiki iāʻoe ke loaʻa ka'ōlelo a ke kauka no ka hoʻomākaukauʻana i nā mea e hoʻopihaʻia e ka mea i hoʻopihaʻia. Hoʻopaʻiʻia lākou ma hope o ka ho'āʻoʻana i ke koko o ka lāʻau biochimique, e hoʻoholo ana i nā mea o kēia māmā i loko o ke kino.
ʻO ka nui o ka calcium - he huahana kūpono no ke olakino, i komo i loko o ke kino me kaʻai - 500 pahu wale nō ia lā, me kahi 70% - o nā huahana waiū. Eia naʻe,ʻo ka hakakāʻana me nā calories nui (ʻo kaʻaeʻana i nā uaʻakoʻa maikaʻi, kaʻaila kawa, ka nihi momona) alakaʻiʻia i kahi mea lawaʻole, no laila, makemakeʻia nā meaʻai kīʻai me ka calcium. Makemake iāʻoe e ukali i nā meaʻono i loko o ka calcium me ka acid citric - kaomi calcium a me ka chelaum amino acid chelate. No ka maikaʻiʻoi aku o ka konupūmā i loko o ka'ōpū, makemakeʻia ka huaʻo D. No nā kānaka me kaʻaeʻana o ka lactose,ʻaʻohe mea hiki ke hoʻopauʻia nā meaʻai.
ʻO nā hua e loaʻa ana i nā paʻakai calcium, phosphorus a me ka huaʻo D i ka manawa hoʻokahi (kahi pono loa no ka kino wahine) ka ate o ka iʻa a me ka ohua. Aʻo ke kai iʻa hoʻi: ka kalepa kalepa, ka'alea, ka pāpale, ka pupuʻu, ka meaʻala, nā meaʻulaʻula; ka pipi a me kaʻahu iʻa.
He nui nā'ōkuro a me ka calcium i loaʻa i nā'ōlaʻa, i ka pua'ōmaʻomaʻo, i nā pīni, i nā kānana piha o ka palaoa, nā kukama hou, ma nāʻano kāpena a pau (ʻo ia hoʻi ka laulā,ʻo ia ka mea maikaʻi loa no kaʻaiʻana i nā iʻa), i ka celery, letus, radish (a ma luna) ka nihi liʻiliʻi, ka hulu keʻokeʻo.
Pono i ka kino wahine e hōʻea i ka 1000 mg o ka calcium me kaʻai - he microelement kūpono no ka lapaʻau i kēlā lā i kēia lā - 100 g o ka paʻakai paʻakai a 200 g o nā mea waiu. Inā he olakino ka wahine, a laila, ua lawa ia i ka konipūmā, i komo i loko o ke kino me kaʻai. Akā me ka osteopenia - ka liʻiliʻi liʻiliʻi o ka iwi maha - a me ka osteoporosis,ʻaʻole i lawa kēia nui o ke kala. I ka wā o ka hānau mua, hōʻikeʻia nā wāhine densitometry - kahi o nāʻano o ka mineral iwi. I ke kumu o kaʻikeʻiaʻana o ke kino kīpēpō i ke kino, hoʻolakoʻia nā hoʻomākaukau kūikawāʻana i loko o ka'ōpū.
Me ka hoʻonohonohoʻana i nā lāʻau lapaʻau i loko o ke kīpona e ponoʻoe e makaʻala - hiki ke waihoʻia ke kaloka ma loko o nā pāhīhi atherosclerotic.
ʻAʻole ka meaʻono wale nō nā mea hoʻomanaʻo, akā, aia nō i loko o ka nui o nā kīʻaha calcium.
Hoʻolālā maikaʻi
300 g pōpō kālepa aiʻole Salmon Norwegian
200 grams o ka broccoli
100 g'āpana kalapala
1/2 tbsp. sesame
5 nā hua bale
100 go huamakai cherry
1 tbsp. balsamic vinegar
2 punetēpuni oliva aiʻole heʻalapama
1. E hoʻomākaukau i nā iʻa a me ka broccoli i loko o ka'ōlahi'ūhāʻelua (hiki iāʻoe ma ka manawa hoʻokahi).
2. Eʻoki i nā iʻa i loko o nā pahu (1.5-2 cm), e māhele i ke brokoli i loko o nā'āpana.
3. E'ōpala i nā hua, eʻokiʻoki i nā'āpana.
4. Eʻoki i ke "cherry".
5. Līkile i ka'alaʻalaʻala ma ka liʻiliʻi liʻiliʻi.
6 Inā makemakeʻia, hiki iāʻoe ke hōʻiliʻili i ka meaʻaloʻalo (ma keʻano o ka mauʻu a me nā koʻoki liʻiliʻi), ka pā paʻi, nā mea kanu'ē aʻe.
I ka wā eʻoki ai i nā mea kanu, nā iʻa, ka meaʻai, ka laiki, e hoʻohana i ka mokuahi - no laila, mālamaʻia nā pono a pau o nā huahana.
Ka huamata huaʻona (holomua i ka kakahiaka kakahiaka)
Nā'ōpala, nā'āpana'ā'ī, nā hua'aleʻa, holoi, peʻe a kuakiʻia,ʻokiʻoki aʻokiʻokiʻia i loko o ka mea holoi a me ka wā me ka wai yogurt. E kīʻaha me nā hua waina a me ka naluʻeleʻele.
ʻO ka sāladi mai ka kale kale (mālama i ka mālamalama a me ka māla hua nui)
ʻO nā kāloka 6-8
1/2 tbsp. ʻo Semolina
3.5 tbsp. ka waiū
1 ka paʻi pipi
3 mau hua
1-2 tbsp. nā meaʻai
ʻO ka paʻakai, ka paʻakai a me ka kirimalu - eʻono
1. E'ānai pono i ka 'āmakai lūlū, hui me nā'ōmato, ka kukumba, nā hua, ka palaoa a me ka moana kale.
2. Squeeze ka wai lemon.
3. E hoʻohui i ke kālaku eʻono.
4. Hoʻoulu a me ka wā me kaʻaila aiʻole ka mayonnaise.