Uaʻike nā kānakaʻepekema i 6 mau mea pono e pono ai no ke olakino o kēlā wahine kēia wahine. He mea pono kēia eʻike.
1. ka huapalapala Folic
ʻO kaʻoiaʻiʻo,ʻo kēia nā hua B, i pono loa no nā wāhine hāpai (a me nā mea e makemake ana e hāpai). Hiki i ke kaumaha ke hoʻonele i nā maʻi neurological i loko o ke keiki. Ponoʻia ka Folic acid no ka hoʻokumuʻana i nā pūnaewele hou i loko o ke kino,ʻo ia hoʻi,ʻo kona loloa koke e pili ana i keʻano o kaʻili, lauoho a me nā kui. Hoʻoholo maikaʻi ia i ka hana houʻana o kekahi waikawa - homocystine, a ma ka nui o nā mea e alakaʻi ai i ka nui o ka hopena o ka hahau, ka puʻuwai puʻuwai, ka maʻi diabetes, ka dementia senile a me nā maʻi'ē aʻe.
Wahi a kekahi mauʻepekema, kōkua ka waihona folic acid i ka pilikia (e like me ka postpartum). ʻO ka lā o ia lā he 400 micrograms (μg). Loaʻa iā ia ma ka palaoa a pau, ka pali, a me ka'ōina, nā nati, nā legumes a me ka kāpena.
2. Kaomi
I waena o nāʻano kumu o ka calcium e makemake nuiʻia no nā wāhine. ʻO ia kekahi o nā papa hana nui no ke kino a he mea nui loa no keʻano o nā iwi a me nā niho. Hoʻopili ka'ehi i ka iwi i ka ulu a kāohi i ka make o ka iwi iwi -ʻo ka mea i loaʻa i nā wāhine i ka nui loa, a e hiki ai i ka osteoporosis. Wahi a kekahiʻimi hou e nā meaʻepekemaʻAmelika,ʻo ka hoʻonuiʻana i ka hoʻohanaʻana i ka paʻakai nui ka mea e hōʻemi ai i ka maʻi o ka maʻi āpau.
ʻO ka pānaʻi o kēlā me kēia lā he 1000 miligrams (mg) ma mua o ka hoʻomakaʻana o ka menopause a me 1200 mg i ka manawa aʻe. Hoʻokaʻina maikaʻiʻia ka'eleʻa 2 i ka lā (500-600 mg). Loaʻaʻia ia i nā hua puaa, nā'alemona, broccoli, kāpena keʻokeʻo.
3.ʻO ka Vitamin D
ʻOiaiʻo ia no nā huaʻa, he hana ia e like me ka hormones i ke kino. ʻO ke ake a me nā'ōpū e hoʻololi iā ia i loko o kahiʻano pilikino kūikawā - calcifilerol, e kōkua ana i ka laweʻana i ka nui o ka momona mai kaʻai.
Hoʻoikaika nō hoʻi ia e pale aku i nā maʻiʻeha (e like me ka umauma, ka'ōpū, a me ka maʻi'epū o ka'ōpū). Pono pono ka Vitamin D no ka hana maʻamau o ka lauroid thyroid a pale i kaʻili mai kaʻino a me nā maʻi.
ʻO ka lālā o ka huapona he 2.5 μg (no ka'ōpū a me ka lactating - a hiki i ka 10 μg). Loaʻa i ka nui loa i ka iʻa, nā hua laʻa a me nā hua.
4. Ke hao
He mea koʻikoʻi ia i ka hāʻawiʻana i ka oxygen i nā pūpū kino - kokoke iʻelua hapa kolu o kona nui ma ke kino, he hapa o ka hemoglobin, kahi e hoʻopaʻa ai i ka oxygen a hāʻawi aku i nā'opa. No laila,ʻo ka waiwai o ka hao i loko o ke kino, he mea nui loa ia no ka mālamaʻana i ka ike a me ka pono o ka pono. ʻO ka hopena hope loa o ka nele o ka hao he laulā nui ia, iʻikeʻiaʻekolu manawa iʻoi aku ka nui o nā wāhine ma mua o nā kāne.
ʻO ka lā o ka hao he 18 mg (ma mua o ka hoʻomakaʻana o ka menopause), a laila - 8 mg. I ka wā o ka hānauʻana, e hoʻonuiʻia ka nui i 27 milligrams.
Aia i loko o ke ake, nā mollusc, kaʻiʻo a me ka iʻa, ka'ōni a me nā pī.
E hoʻonui i ka laweʻana o ka hao mai ka meaʻai, hōʻike nā meaʻai meaʻai i nā meaʻai e pono ai kēia mehana, pono e pau i ka huaʻaha C. E hiki iāʻoe ke pani i nā papa me nā meaʻai maʻamau i ka huaʻona C - nā'ōmato, nā meaʻono, kaʻaila.
5. Ipa
ʻO ke kikowaena (aiʻole cellulose) kekahi hapa o ka mea kanu, aʻo ka mea maoli,ʻaʻole ia e komo i ke kino (ʻoiai, ua māheleʻiaʻo ia i loko o ka mea maʻalahi a me ka meaʻole). He mea nui loa ka fiber no ka hanaʻana o nā'ōnaehana holoʻokoʻa a me ka holo. Hoʻopiliʻia ka kaula hana maʻalahi i ka cholesterol a kaohi i kona laweʻana i loko o ka'ōpū a me ke komoʻana i loko o ke koko. Hoʻopaʻaʻia nā filemū i ka hana o ka'ōpū, me kaʻano o ka hoʻomaʻemaʻeʻana, pono no ke olakino o nā wāhine.
Hoʻomoe mālieʻia ka fiber i loko o ke kino aʻo nā meaʻai i loko o ia mea he kalo-loloa loa,ʻo ia hoʻi, ke hoʻoikaika nei lākou i ka paʻakai me ka nuiʻole o nā calories.
ʻO ka lā o kēlā me kēia lā he 30 grams, a laila e māheleʻia iʻekolu'āpana like, e kāpae ana i kaʻaina kakahiaka, kaʻaina awakea a me kaʻaina ahiahi. Loaʻaʻia ka fiber ma kaʻohi, ka palaoa o ka palaoa piha, ka paku, ka palaoa, ka nui o nā hua, ka peʻa, nā pīni a me ka broccoli.
6. Omega-3ʻonika momona
Kapaʻia lākou he "momona" momona,ʻaʻole hiki ke loaʻa iā ia ma ka hanaʻana i ke kino mai nā mea momona momona. ʻO ia ke kumu nui o ka loaʻaʻana o ka momona waiwai nui no kaʻai mai ka meaʻai.
ʻO ka hoʻohana mauʻana i nā huahana i loaʻa i nā acid fatty-omega 3 ka mea e hoʻemi ai i ka hopena o ka hahau a me ka puʻuwai puʻu iʻekolu manawa. No laila, ua'ōlelo nuiʻia lākou no nā poʻe i piha aku i 45 mau makahiki. Hōʻike nā haʻawina e loaʻa i kēia mau'āpana he pāʻani anti-inflammatory a hoʻemi i nā hōʻailona hōʻinoʻia ma kekahi mau maʻi (e like paha me keʻano o nā maʻi āpau).
ʻO ka helu o kēlā me kēia lā he 1, 1 gram. Hoʻohuiʻia i ka iʻa iʻa wale: ka iʻa, ka tuna, ka mea aihue, ka mea kepau.