ʻO nā meaʻai kūpono no ka poʻe i kaʻike kiʻekiʻe loa no kaʻikeʻole
ʻO nā keiki a me nā mākua me ka maʻi Celiac e pilikia ana no ka hao hao aiʻole ka ironemia hao (IDA), kahiʻanoʻoi loa o ka hao hao. ʻO ka hao mai ka meaʻai ke komo nuiʻia i loko o ka'ōpū o luna,ʻo kahi hapa o kaʻeha iʻehaʻia e ka gluten.
ʻO ka hapaʻeleʻele ka hemahema kumu paʻakai ma ka honua a me nā keiki, aʻo nā wāhine kūpiopio i ka nui o ka pilikia i ka hao.
ʻO ka anemia paʻakikī hao ke hanaʻia keʻanoʻole o ka hao i ke kino e hana ai i nā pūliliʻulaʻulaʻulaʻula.
ʻO ka hao he hapa o ka "hemoglobin," he kinipona e lawe ai i ka oxygen i loko o ke koko. Pono ia e lawe i ka oxygen i nā pūnaewele, no ka ikaika o ka ike, ka uluʻana o ke kanaka, ka hoʻoponopono a me ka olakino olakino.
ʻO nā keiki a me nā poʻe koʻikoʻi he hao nui ka pilikia ma ka luhi, ka hopena no ka maʻi kūlohelohe, nāwaliwali, e maʻalahi ka maʻalahi, hiki ke palekana a paʻakikī ka paʻakikī i hiki ke alakaʻi i nā hemahema aʻo.
MaʻAmelika Huipūʻia a meʻEulopa, paʻa pono ka palaoa palaoa (hoʻomāhuahuaʻia) me ka hao e hana ai no ka pau o ka hao i ka wā e hoʻomapalaʻia ai ka palaoa i ka palaoa. Akā,ʻo ka palaoa wale nō i ka gluten-free flours a me nā hōkū momona e paʻa i ka hao.
ʻO ka hao o ka hao
ʻEluaʻano hao ma nā meaʻai - loaʻa ka "heme" hao ma nā mea holoholona a me ka hao "non-heme" i loaʻa i nā kumu lāʻau. Heʻoi aku ka māmāʻana o ka heme ma mua o ka hao hemeʻole, aʻo ka laweʻana o nāʻanoʻelua e hoʻonuiʻia e nā meaʻai maʻamau i ka lāʻauʻaila C.
ʻO nā meaʻai ma keʻano huapiʻi C me nā hua'ōmaʻomaʻo a me kaʻulaʻula, nā hua'iliana a me nā wai, nā huaʻakoʻa, nā huapona, nā mikina, nā kumigia, nā'ōmato, ke broccoli, nā huapalapala Pākīpika, ka mango, ka milo, a me nā pineapulu.
Nā MeaʻAi maikaʻi o ka hao:
- ʻAi - bipi pipi, puaʻa, keiki hipa, hānai, a me nā meaʻai'ē aʻe
- ʻO ka poula - moa, duke, puʻuki, ateʻa (ʻo ia hoʻi nā mea momona)
- ʻO ka iʻa - ka lawaiʻa,ʻo ia hoʻi nā kīpoki, nā kuʻi, a me nā kalikū, nā sardines, nā kuʻokoʻa
- ʻO ka leafy greens o kaʻohana o ke kāpena, e like me ke broccoli, ka kale, ke kui, a me nā pali
- Legumes - lima beans, peʻa'ōmaʻomaʻu, piʻi maloʻo a me ka peas me ka pinto beans, kaʻeleʻeleʻeleʻele, a me nā pī piʻi pīpī.
- ʻO ka palaoa a me nā'ōwili hehi palaoa hūʻole
Kumu: Ke Kula Nui o Mary University o Maryland
ʻOihana Hui o Gralnen-Free Grains a me nā Pōpē Pūnaewele:
1 kīʻaha o ka meaʻai maka
- Amaranth 15 mg
- Hoʻokomo i 14.7 mg
- Loaʻa 8.4 mg
- Quinoa 7.7 mg
- GF Oats 7.4 mg
- Millet 6 mg
- Buckwheat 3.7 mg
- ʻO Rice Brown 2.7
- ʻO ka'āpana kapu 1.5 mg
Kumu: USDA-ARS PūnaeweleʻIkeʻikepili
Kākau'Āina Kūmole / Hoʻohālikelike i kaʻaeʻana no ka hao (RDA)
- Nā keiki 7 - 12 mau mahina .......... 11 mg
- Nā keiki 1 - 3 makahiki .......... 7 mg
- Nā keiki 4 - 8 mau makahiki .......... 10 mg
- Nā keiki 9 - 13 makahiki .......... 8 mg
- ʻO nā mea'ōpio 14 - 18 .......... Maki 11 mg / mau wahine 15 mg
- ʻO nā mākua 19 - 50 .......... Male 8 mg / mau wahine 18 mg
- Nā mākua 51 + .......... Nā kāne 8 mg / mau wahine 8 mg
- Nā wāhine wahine i nā makahiki a pau .......... 27 mg
- ʻO nā wāhine hānai 18 a me nā kaikaina .......... 10 mg
- ʻO nā wāhine umauma 19 a me nā makahiki .......... 9 mg
Kumu: USDA / IOM Dietary Guidance DRI Papa