Nā Meaʻai Maikaʻi no ke Ola Kino o nā Niho
He mea koʻikoʻi ke olakino niho no ka mālama ʻana i ke olakino a me ke ʻano o ke ola o ke kanaka. ʻO ka loaʻa ʻana o nā niho olakino, ʻaʻole ia e hiki ai iā kākou ke nau a hoʻoheheʻe pono i ka meaʻai, akā, e kōkua pū kekahi i ka hilinaʻi iā ʻoe iho a me ke olakino holoʻokoʻa. ʻO kekahi o nā ala maikaʻi loa e mālama ai i kou mau niho, ʻo ia ka ʻike a me ka ʻai ʻana i nā meaʻai e kākoʻo ana i nā niho olakino. E kūkākūkā kēia ʻatikala i nā ʻano meaʻai like ʻole e maikaʻi no ke olakino niho a pehea e hiki ai iā lākou ke pōmaikaʻi i ke olakino waha.
1. Nā huahana waiū
ʻO nā huahana waiū e like me ka waiū, ka tīhi, a me ka yogurt he mau kumu maikaʻi loa ia o ka calcium a me ka phosphate, nā minelala pono no ka hoʻoikaika a me ka hoʻoponopono ʻana i ka enamel niho. ʻO ka Enamel ka papa waho o nā niho e pale aku ai i ka palaho a me ka nalowale. Ma waho aʻe o ka calcium a me ka phosphate, loaʻa pū i nā huahana waiū ka casein, kahi protein e hiki ke kōkua i ka hoʻopau ʻana i nā waikawa i loko o ka waha a pale i ka palaho niho.
– Kīhi: Hiki i ka nau ʻana i ka tīhi ke hoʻonui i ka hana ʻana o ka lawai, kahi e hoʻomaʻemaʻe ai i ka waha o nā bacteria a me nā ʻāpana meaʻai e hiki ai ke pala nā niho.
– Yogurt: Loaʻa nā probiotics e hiki ke kōkua i ka hakakā ʻana i nā bacteria e hoʻoulu ai i ka plaque niho a me nā maʻi ʻāʻī.
2. Nā Mea Kanu ʻŌmaʻomaʻo
ʻO nā mea kanu ʻōmaʻomaʻo e like me ka spinach, kale, a me ka broccoli he waiwai nui i nā huaora a me nā minelala e kākoʻo ana i ke olakino niho . Loaʻa iā lākou ka calcium, folate, a me nā huaora B, he mea nui ia no ka mālama ʻana i nā ʻiʻo waha olakino.
– Spinach a me ka Wai Spinach: He mau kumu maikaʻi nā mea ʻelua o ka calcium e hoʻoikaika i ka enamel niho.
– Broccoli: Loaʻa nā wikamina C a me K i mea nui no ke olakino o ka ʻāʻī.
Kiʻekiʻe hoʻi ka fiber i nā mea kanu ʻōmaʻomaʻo, e kōkua ana i ka hoʻoulu ʻana i ka hana ʻana o ka lawai, e kōkua ana i ka hoʻomaʻemaʻe ʻana i ka waha o nā ʻāpana meaʻai a pale i nā niho mai ka palaho.
3. Nā huaʻai
Hiki i nā huaʻai ke lilo i mea maikaʻi no ke olakino niho , ʻoiai nā mea i loaʻa ka huaora C. He mea nui ka huaora C no ke olakino o ka ʻāʻī no ka mea kōkua ia i ka hoʻoikaika ʻana i nā kīʻaha koko a me nā ʻiʻo pili. Hana pū ia ma ke ʻano he antioxidant, e kōkua ana i ka pale ʻana i nā ʻāʻī mai ka maʻi.
– Nā ʻōpena: Loaʻa ka waikawa malic e hiki ke kōkua i ka hoʻokeʻokeʻo ʻana i nā niho ma ke ʻano kūlohelohe.
– Nā ʻāpala: Hiki i ka fiber i loko o nā ʻāpala ke kōkua i ka hoʻomaʻemaʻe ʻana i nā niho a me nā ʻāʻī, ʻoiai ke nau ʻana i nā ʻāpala e hoʻoulu ai i ka hana ʻana o ka lawai.
– Nā ʻalani: Loaʻa i nā pae kiʻekiʻe o ka wikamina C he mea nui ia no ke olakino o ka ʻāʻī.
4. Nā nati a me nā hua
ʻO nā nati e like me nā ʻalemona, a me nā hua e like me nā hua chia a me nā hua flax, ua waiwai i ka calcium a me ka phosphate, he mea nui ia no ke olakino niho . Loaʻa pū iā lākou nā momona olakino a me ka protein, he mea maikaʻi ia no ke olakino holoʻokoʻa.
– ʻAlemona: Loaʻa ka phosphorus hiki ke kōkua i ka mālama ʻana i ka enamel niho ikaika.
- Nā hua Chia: He kumu maikaʻi loa o ka calcium e hoʻoikaika i nā niho a me nā iwi.
- Nā hua flax: Waiwai i nā omega-3 fatty acids i loaʻa nā waiwai anti-inflammatory, e kōkua ana i ka mālama ʻana i nā ʻāʻī olakino.
5. Pūmua holoholona
Aia i loko o nā protein holoholona e like me ka ʻiʻo wīwī, ka iʻa, a me nā hua manu ka phosphorus, magnesium, a me ka wikamina D, he mea maikaʻi ia no ke olakino niho . Kōkua kēia mau meaʻai i ka hoʻoikaika ʻana i ka enamel niho a hoʻēmi i ka pilikia o ka palaho niho.
– ʻIʻo Lean: Loaʻa ka phosphorus a me ka calcium e kōkua i ka mālama ʻana i ka ikaika o ka enamel niho.
– Iʻa: E like me ka sālemona, waiwai nui ia i ka wikamina D e kōkua ana i ke kino e omo i ka calcium me ka ʻoi aku ka maikaʻi.
– Hua manu: Loaʻa ka wikamina D, ka phosphorus, a me ka calcium i mea nui no ke olakino niho.
6. Kī ʻōmaʻomaʻo
Aia i loko o ke kī ʻōmaʻomaʻo nā hui i kapa ʻia he catechins, nona nā waiwai antibacterial a me anti-inflammatory. Hiki i kēia ke kōkua i ka hakakā ʻana i nā bacteria e hoʻoulu ai i ka plaque a hōʻemi i ka pilikia o ka maʻi gum . ʻO ka inu mau ʻana i ke kī ʻōmaʻomaʻo hiki ke kōkua i ka mālama ʻana i ke olakino waha a me ka hoʻomaʻemaʻe ʻana i ka hanu.
7. Kahului
He mea nui ka wai i ka mālama ʻana i ke olakino waha. Kōkua ka inu wai i ka hoʻokahe ʻana i nā ʻōpala meaʻai a me nā bacteria mai ka waha a hoʻoponopono i nā pae waikawa. Hoʻoulu pū ka wai i ka hana ʻana o ka lawai, kahi mea nui i ka pale ʻana i nā niho mai ka palaho.
8. Kālika a me nā ʻuala
Loaʻa i ke kālika a me nā ʻakaʻakai nā waiwai antibacterial kūlohelohe e hiki ke kōkua i ka hakakā ʻana i ka bacteria e hoʻoulu ai i ka plaque a me nā maʻi ʻāʻī. Loaʻa pū i nā mea ʻelua ka allicin, kahi hui me nā hopena antimicrobial ikaika e hiki ke kōkua i ka mālama ʻana i ke olakino waha.
9. Nā meaʻai waiwai i ka fiber
ʻO nā meaʻai waiwai i ka fiber, e like me ka oats, ka laiki ʻeleʻele, a me nā mea kanu paʻakikī, kekahi o nā ala maikaʻi loa e hoʻoulu ai i ka hana ʻana o ka lawai. Kōkua ka lawai i ka pale ʻana i nā niho ma ka holoi ʻana i nā ʻāpana meaʻai a me nā bacteria e hoʻoulu ai i ka plaque. Eia kekahi, kōkua pū ka fiber i loko o nā meaʻai i ka hoʻomaʻemaʻe ʻana i nā niho a me nā ʻāʻī.
ʻOats: He kumu maikaʻi o ka fiber a kōkua i ka hoʻomaʻemaʻe ʻana i nā niho i ka wā e nau ʻia ai.
– Laiki ʻEleʻele: Waiwai i ka fiber e kōkua ai i ka hoʻomaʻemaʻe ʻana i ka waha a hoʻoulu i ka hana ʻana o ka lawai.
Ka hopena
ʻAʻole wale ka hoʻoholo ʻia ʻana o ke olakino o nā niho e nā hana palaki a me ka flossing, akā ua hoʻopili ʻia hoʻi e kā mākou ʻai o kēlā me kēia lā. ʻO ka ʻai ʻana i nā meaʻai waiwai i ka calcium, nā huaora, a me nā minelala, e like me nā huahana waiū, nā mea kanu ʻōmaʻomaʻo, nā huaʻai, nā nati, a me ka protein holoholona, a me ka inu ʻana i ka wai lawa, hiki ke kōkua i ka mālama ʻana i nā niho olakino a me nā ʻāʻī. E pale i nā meaʻai a me nā mea inu e hiki ke hōʻino i nā niho, e like me nā mea ʻono, ka soda, a me nā meaʻai kiʻekiʻe i ke kō.
Ma ka nānā ʻana i ka ʻai ʻana e kākoʻo ana i ke olakino niho a me ka nānā mau ʻana me ke kauka niho, hiki iā kākou ke mālama i ko kākou mau niho i ikaika a olakino i ke ola a pau.
