Maualuga 12 Meaʻai-Aʻoa Meaʻai Mo Meaʻai Meaʻai

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O meaai paleni e aofia ai le tutusa aofaʻi o vitamini, polotini, minerale ma mea taua e taua tele e faʻatumauina le soifua maloloina tino.

O le uʻamea, mo se faʻataʻitaʻiga, o se tasi micronutrient e taua mo le gaosiaina o le hemoglobin, lea e aveina le okesene i le toto. Tele o meaʻai e le o vegetarian o loʻo iai le tele o uʻamea. Ae ui i lea, e le o lona uiga o vegetarian meaai leai ni uʻamea. Lenei tusitusiga o le a talanoaina ai vegetarian meaai mauoa i le uʻamea.

Aisea E Manaʻomia ai le Uʻamea I Le Tino?

O le uʻamea o se mea taua manaʻomia e le tino e ave ai le okesene i le tino atoa. O le le lava uʻamea i le tino e mafua ai le anemia lea e faʻaalia i le lelava, vaivaiga ma le le mafai e le puipuiga o le tino le puipuia o faʻamaʻi. E taua foi le uʻamea mo le tausiga o le paʻu, lauulu ma fao maloloina.

E lua ituaiga uʻamea - heme uʻamea (aano o manu, fuamoa ma figota o le sami) ma le leai-heme uʻamea (meaʻai e faavae i laau) ^[1] .

Ma, afai o oe o se vegetarian, faʻaopopo nei vegetarian meaai mauoa i le uʻamea i lau taumafataga.

Uʻamea Meaʻai Meaʻai mo Vegetarians

1. Lentil

Lentils o legume ia e faʻatumuina i le uʻamea ma o loʻo iai foʻi le aofaʻi lelei o polotini, folate, manganese, carbohydrates faigata, B vitamini, potassium ma alava. Lenei faia lentil se tasi o le sili uʻamea-mauʻoa meaʻai mo vegetarians. O le penefiti soifua maloloina o le faʻaaogaina o lentil o latou tuʻuina ifo maualalo le aʻafiaga o faʻamaʻi fatu, kanesa, lapoʻa ma suka ^[lua] .

• Uʻamea i 100 g lentil - 3.3 mg

2. Pateta

O le pateta o se meaʻai taua na 'aina i le tele o atunuʻu. E lauiloa mo lona agavaʻa aua e mafai ona kuka i le tele o auala e pei o palu pateta, supo pateta, tao tao, ma isi.

O lenei fualaʻau fualaʻau o se lelei mafuaʻaga o le uʻamea, alava o meaʻai, kalisiu, potassium, vitamini C, magnesium ma vitamini B6 ^[3] . Ae ui i lea, o tagata o loʻo taumafai e faʻaalu le pauna e tatau ona 'aina pateta i ni tapulaʻa aofaʻi.

• Uʻamea i le 100 g pateta - 0.8 mg

3. Fatu

O fatu e pei o maukeni, fatu o le sesami, o vao o le hemp ma flaxseeds e mauʻoa i le uʻamea ma o loʻo iai ni aofaiga lelei o alava, magnesium, metala paʻepaʻe, kalisiu, selenium, vailaʻau oona, polotini o laʻau ma isi mea totino. ^[4] . O nei fatu o loʻo avea ma sili sili lelei punaoa o omega 3 gaʻo gaʻo ma omega 6 gaʻo gaʻo e taua mo le fatu ma faiʻai soifua maloloina ^[5] .

• Uʻamea i le 100 g fatu maukeni - 3.3 mg
• Uʻamea i le 100 g sesame fatu - 14.6 mg
• Uʻamea i le 100 g hemp fatu - 13.33 mg
• Uʻamea i 100 g flaxseeds - 5.7 mg

4. Nati

Nati ma nati fasi o seisi uʻamea-mauʻoa laʻau laʻau o loʻo iai ni aofaiga lelei o polotini, gaʻo lelei, alava, vitamini ma minerals, antioxidants ma aoga aoga vaega. Nati pei o cashew nati, almonds, pine nati, pistachios ma macadamia nati o loʻo i ai se taua tele o uʻamea o le a fesoasoani i le faʻateleina hemoglobin faitau ^[6] . O nei nati o se sili lelei mafuaʻaga o omega 3 ma omega 6 gaʻo gaʻo e puipuia le amataina o le fatu faʻamaʻi ma maualalo le toto maualuga.

• Uʻamea ile 100 g nati suauʻu - 6.7 mg
• Uʻamea i 100 g almonds - 3.7 mg
• Uʻamea i le 100 g pine nati - 5.5 mg
• Uʻamea i le 100 g pistachios - 3.9 mg
• Uʻamea i le 100 g macadamia nati - 3.7 mg

5. Fualaʻau lanumeamata lanumeamata

O fualaʻau e pei o laʻau lanumeamata, broccoli, Brussels sprouts, kapisi, beetroot, ma isi mea, e maualuga le leai-heme uʻamea mea. Latou te mauoa foi i le vaitamini C lea e faʻateleina ai le faʻaaogaina o le uʻamea i le tino ^[7] , ^[8] . I se faʻaopopoga, o le 'aiina o nei fualaʻau o le a maua ai lou tino i alava, vailaʻau oona, vitamini ma minerale.

• Uʻamea i le 100 g spinach - 2.7 mg
• Uʻamea i le 100 g kale - 1.5 mg
• Uʻamea i le 100 g Brussels tātupu - 1.4 mg
• Uʻamea i le 100 g beetroot - 0.8 mg
• Uʻamea i le 100 g kapisi - 0.5 mg

6. Tofu

Tofu e gaosia e ala i le faʻasusu o le susu mai soya. Vegetarians ma vegans tatau ona faʻaumatia tele o tofu aua o loʻo aofia ai le tele o aofaʻi o kalisiu, uʻamea ma porotini e faʻaititia ai le kanesa o le prostate, kanesa o le susu ma faʻamaʻi o le fatu tulaga lamatia, e tusa ai ma se suesuega ^[9] . Tofu e mafai ona maua i ituaiga eseese e pei o vaivai, silky ma mausali ma oe mafai a le o latou fai latou tunu pe falai.

• Uʻamea i le 100 g tofu - 5.4 mg

7. Faʻamaluluina sirio

O fatu o meaʻai o le taeao e aofia ai omi, porridge, flan flakes, muesli, atoa saito cereal ma isi mea, e iai uʻamea. Lona uiga masani, o faʻamalosiʻau puipuia ma le maualalo o le suka e pei o le oatmeal e manatu o se tasi o meaʻai sili ona lelei uʻamea. E faigofie ona kuka ma e sili ona fetaui mo vegans ma vegetarian. Oats o loʻo iai le alava soluble e taʻua o le beta-glucan e faʻaititia ai le cholesterol ma faʻaleleia ai le soifua maloloina o le manava ^[10] . Ae ui i lea, e fautuaina e faʻaalu ia Oats i le feololo o aofaʻi ona o le maualuga o mea i totonu o le toto e faʻatamaia ai le mitiia o le uʻamea ^{[sefulu ma le tasi]} .

• Uʻamea i le 100 g oatmeal - 6 mg
• Uʻamea i le 100 g porridge - 3.7 mg

8. pi fatugaʻo

Fatugaʻo pi i ai maualuga alava ma porotini mataupu e faia ai i latou maloloina meaai filifiliga mo vegetarians. O a latou oa uʻamea mauoa mafai mautinoa faʻateleina lou hemoglobin tulaga ma tuʻu i lalo le avanoa o le anemia. E ese mai i lenei, fatugaʻo fatu o se sili lelei mafuaʻaga o alava, faigata gaʻo gaʻoina, potassium, phosphorous, manganese, folate ma isi aoga toto vaega.

• Uʻamea i le 100 g fatuga fatu - 8.2 mg

9. Amaranth

Amaranth o se anamua gluten-leai saito lea o se faʻavae atoa o polotini ma isi aoga taua pei o manganese, magnesium, uʻamea, alava ma antioxidants. E tusa ai ma le suʻesuʻega suʻesuʻega, o fatu fatu ua faʻaititia ai le toto suka, toto, faʻamalieina ai le puipuia o le tino ma le toto maualuga, ae o le mea e sili ona taua, faʻaititia le ono maua i le toto. ^[12] .

• Uʻamea i le 100 g amaranth - 2.1 mg

10. Musu

Nisi ituaiga o pulouaitu aofia ai le maualuga aofaʻi o uʻamea. Mo se faʻataʻitaʻiga, o pulou oyster aofia ai i le lua faʻalua le tele o le uʻamea pei o faʻamau pulou, shiitake pulou ma portobello pulou. ^[13] . O musele e laʻititi i kalori ma aofia ai alava, porotini, B vitamini, selenium, 'apamemea, potassium ma vitamini D. O nei fesoasoani uma i le sao i le fatu maloloina, tuʻuina i lalo toto maualuga, faʻamalosia ponaivi, ma isi

• Uʻamea i 100 g faʻamago faʻamago - 1.33 mg
• Uʻamea i 100 g faamau maso - 0.80 mg
• Uʻamea i 100 g shiitake puloua - 0.41 mg
• Uʻamea i 100 g portobello puloua - 0.31 mg

11. Quinoa

Quinoa o se tasi o fatu atoa o loʻo maualuga i le uʻamea ma e tamaoaiga foi i le kopa, manganese, magnesium, folate ma le tele o isi mea aoga. Quinoa o se meaai atoatoa mo vegetarians ona o se atoatoa porotini punaoa, tumu tumu i alava, faigata gaʻo gaʻoina, vitamini ma minerals. Ua faʻaalia i le suʻesuʻega o le quinoa's antioxidant meatotino e tuʻuina i lalo le aʻafiaga o le toto maualuga ma le maʻisuka ituaiga 2 ^[14] .

• Uʻamea i le 100 g quinoa - 4.57 mg

12. Tamato mago-la

O tamato-mago tamato o fualaʻau pula na e mago i le la. Latou maualuga i antioxidants pei o lycopene, vitamini ma minerals ma sili ona taua, oi latou o se sili sili lelei punaoa o le uʻamea foi. O le antioxidant lycopene ua lauiloa e tuʻuina i lalo le aʻafiaga o le kanesa ma faʻamaʻi e faatatau i tausaga e pei o macular degeneration ma cataract.

• Uʻamea i le 100 g tamato-mago tamato - 2.7 mg

Faʻafefea Ona Faateleina Uʻamea mitiia Mai Laʻau-faʻavae Meaʻai

Heme uʻamea maua i aano o manu ma fuamoa e faigofie ona mitiia e le tino pe a faʻatusatusa i le leai-heme uʻamea maua i laʻau. O lea la, vegetarians ma vegans manaʻomia le faʻaluaina a latou uʻamea faʻaaogaina ina ia aloese ai mai le le lava o le uʻamea.

Ole mea lea e mafai ona e faia e fesoasoani ai e faʻaalu lelei le uʻamea e leʻo heme:

• Faʻaaoga vitamini C mauʻai meaʻai faʻatasi ai ma meaʻai e faʻavae i laau e fesoasoani e faʻateleina ai le faʻaaogaina o le uʻamea e le o le heme.

• O le faʻafefeteina o tatupu ma fualaʻau o le a faʻaleleia atili ai le faʻaaogaina o le uʻamea ma o le a tuʻuina ai i lalo le aofaʻi o faʻalaʻitiiti e faʻalavelaveina ai le faʻaaogaina o le uʻamea.

• Faʻaumaina le quinoa ma legume mauoa i amino acid lysine faʻatasi ai ma uʻamea-mauʻoa meaʻai o le a fesoasoani faʻateleina uʻamea mitiia.

• Aloese mai le inu kofe ma lauti ma taumafataga aua e faʻaititia ai le faʻaaogaina o le uʻamea ^{[sefulu ma le lima]} .

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2. [lua]Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentil ma a latou Soifua Maloloina faʻalauteleina Aafiaga. Tusi faʻavaomalo faʻavaomalo o mole faasaienisi, 18 (11), 2390.
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