ʻO nā meaʻai a me nā koho ola maikaʻi e hoʻoikaika i kāu pūnaewele olaʻole, aʻo ia ka mea e ālai iāʻoe mai ke ihoʻana me ke anu a me ka maʻi. ʻAʻole ke kali ke kī a hiki i kou maʻiʻana e hana i kēia mau hoʻololi; ponoʻoe e hoʻopau hou i kāu meaʻai a me kou nohona ma mua o ka hikiʻana mai o ka pale anu a me nā maʻi maʻamau iāʻoe.
Uaʻikeʻo Lisa Hark PhD, RD,ʻo ia ka luna o ka Polokalamu Ola Loa a me ka Hoʻokaeʻana i ke Kulanui o Pennsylvania ma ke Kulanui o Pennsylvania, i ka mea e kōkua ai kāu meaʻai a me nā koho o ka nohoʻana i ka paleʻana i ka maloʻo aiʻole ka lāʻau pīkino.
Hoʻopiliʻia i nā Mea MeaʻIwa Mea MoniʻAʻole'Apena
ʻOi aku nā meaʻai ma mua o nā meaʻai kīhāpai no ka paleʻana i nā anu a me ka flu no ka loaʻaʻana o ka pōʻaiʻai meaʻai a pau. Eia kekahi laʻana,ʻo Hark ke kuhikuhi aku,ʻo kaʻonoʻana i kaʻalani ka meaʻoi aku ka maikaʻi noʻoe ma mua o ka laweʻana i nā huaʻai Camin C no ka hāʻawiʻana o kaʻalani iāʻoe i ka pilina o ka meaʻai - magnesium , potassium, potassium, vitamin B-6, and flavonoids rich antioxidants.
ʻOiai mākou eʻike ana he pono ka huaʻai C no ka mea olakino olakino,ʻaʻole nā haʻawina e hōʻike ana i ka laweʻana i nā lāʻau nui o ka huaora C e kōkua i ka paleʻana i ka maʻamau a me ka maʻi. Eia naʻe,ʻike mākouʻo kaʻaiʻana i nā hua a me nā meaʻai i hoʻonuiʻia i ka huamona C e kōkua ia e mālama ikaika i kāu kamepiula. ʻO kāu pūnaewele hoʻopunipuni ka mea e pale ai iāʻoe mai nā maʻi viral, a me nā meaʻai āu eʻai ai, he hopena koʻikoʻi nō ia i ka mākaukau o kāu pūnaewele e kaua i ke anu a me ka maʻi.
ʻO ke kumu e hana ai nā huaʻai a me nā meaʻai i kahiʻoi akuʻoi aku o ka mālamaʻana i kāu pūnaewele hoʻopiliʻole ma muli o ka loaʻaʻana o nā huaora A a me E, a me nā flavonoids e hana pū ana me ka mau huaora C e mālama ai i kāu kamepiula a me kou kino a pau.
Eʻai i nā hua a me nā huaʻai
ʻO kaʻaiʻana i ka nui o nā huaʻai a me nā huaʻai , hiki ke kōkua i ka mālama ikaika i kāu pūnaewele paʻa. Hiki i nā kānaka keʻai i nā hua liʻiliʻi a me nā huaʻai i ka hoʻoilo,ʻo ia ke kū'ē i ka mea e pono ai ke hana. Pono nā kānaka a pau ma lalo oʻelima mau huahana huaʻai a me ka meaʻai i kēlā me kēia lā e loaʻa ai nā huaora maikaʻi, nā mineral, ka fiber a me nā antioxidants-nā mea a pau e pono ai no ka pūnaewele olakino olakino.
Hoʻokahiʻaoʻao e hoʻonui ai i kāu laweʻana i nā huaʻai a me nā huaʻai e hoʻokomo i ka wai i kāu meaʻai. ʻAʻole wale kekahi wai e hana, akā. E hōʻoiaʻoe e koho i ka 100 o ka wai o ka wai, e like me nā mea inu wai'ē aʻe he nui aku ka wai a me nā calories'ē aʻe.
No nā kumukūʻai maikaʻi loa, e hoʻomaopopo ponoʻoe e nānā i kāu hua ulu meaʻai no nā huaʻai a me nā huaʻai i loko o ka wā. ʻO nā hua a me nā hua waina ka mea maʻalahi ma ka hoʻoilo,ʻo ke kau anuanu a me ka manawa pōkole ka manawa kūpono e hoʻoulu ai i nā hua'alaina.
Hōʻikeʻo Hark i kaʻaiʻana i nā huaʻakeʻa a me nā huaʻakai maloʻo kekahi alaʻoi aku e pili ana i ka hoʻoponopono i kāu meaʻai a hōʻole i ka maloʻo a me ka maʻi. ʻO nā kohoʻana o nā mea kanu hōmaʻa e pili ana i nāʻeke maikaʻi loa o ka peas, ka kānana, a me nāʻele keʻokeʻo i hui pūʻia me nāʻano hua a me nā mea kanu i hoʻomoʻiʻia me nā meaʻoluʻolu e hoʻopili waleʻoe i ka mimikiwewewe.
Hana i nā hua a me nā meaʻaiʻai he wahi o kēlā me kēia meaʻai
E hōʻiliʻili i nā hua a iʻole i kaʻalani i ka'ōpala i kāu'ōhi palaoa a pau i kaʻaina kakahiaka, a inu i ka'ōmole o kaʻalani a hua waina paha. E hoʻopaʻa i ka hui waina a iʻole ka'ōlī me kāu sanwia no kaʻaina awakea, a me luna o kēlā kāpena me nā'ōmato, ka avocado, nā'ōpuʻu, a me ka letus.
Hoʻomaka i kaʻaina me kahi huamona a me ka'ōpalaʻai, aiʻole e lawelawe i kahi salakeke nui e like me ka meaʻai maikaʻi.
E mālama i ka pola o nā alani, ka huki , ka'ōhi a me ka pears ma kāu papa i luna e hopuʻia e like me nā'ākō wikiwiki. Hiki nō hoʻi iāʻoe ke mālama i nā mea kanu i kālaiʻia i loko o kāu pōkākā, akā e hoʻomanaʻo i ka liloʻana o kekahi meaʻai waiwai .
E kālepa i kāu pāʻani me nā palekana olakino a me nā kīʻaha
Eʻai i kaʻai kaulike me nā meaʻai, nā iʻa , nā mea hānai, nā mea lawaiʻa momona, nā legumes, nā'ōpala piha, nā nati, a me nāʻanoʻano. ʻO nā kumu pāmua e like me nā meaʻai, ka lawaiʻa, nā hua, a me nā lelole, he mea nui loa ia no ka mea ua lako lākou i nā amino acid e pono ai i kou kino e kūkulu i nā mea o kāu kamepiula. hiki iā ia ke hoʻololi i kāu pūnaewele hoʻoponopono.
ʻO kahi hua'ōlelo mai
Pono kaʻai maikaʻi i ka waiwai ma hope o kou loaʻaʻana i kahi anu aiʻole ka lāʻau pīkole. Ua'ōleloʻo Hark,ʻoiaiʻoiaiʻoe i maʻi aʻaʻohe nui o kaʻai, ponoʻoe eʻai inā hiki iāʻoe.
E hoʻomanaʻo i ka loaʻaʻana oʻekolu mauʻai i ka lā a mai hoʻopoina i ka mālamaʻana i nā hua a me nā huaʻai. He mea nui ka loaʻaʻana o kaʻikepili maikaʻi mai nā meaʻai āu eʻai ai i ka wā e lola hou anaʻoe -ʻaʻoleʻoe e holo a puni me ka ikaika nui, akā, ke hana nei kou kino eʻoi aku ka maikaʻi.
Hōʻikeʻo Hark i ka nui o ka paleʻana i ka waiʻole. Inu wai i nā lā a pau e like me ka wai a me ka wai. (Hiki i ka wai paila? E hoʻomau i ka'ōpala o ka wai i ka wai a iʻole ke kānana no kekahiʻano liʻiliʻi.)
ʻO kaʻaiʻana i ka meaʻai maikaʻi he wahi wale nō ia o ke kiʻi. Loaʻa kekahi mau'ōlelo'ē aʻe no Hark e kōkua iāʻoe e noho maikaʻi, e like me:
- E holoi lima. Loaʻa kou mau lima i ka pilina i nā lā a pau o ka lā. ʻO ke ala maikaʻi loa e hoʻokuʻu ai iā lākou,ʻo ia ka holoiʻana i nā lima lima. E holoi i kou mau lima ma mua o ka hoʻomākaukauʻana i nā meaʻai, ma hope o ka lawelaweʻana i nā meaʻai maʻamau, a ma mua o ka lawelaweʻana i nā meaʻai E hōʻoia i ka holoiʻana i nā lima o ka poʻe a pau i ka papa.
- Loaʻa i ka hoʻomaha . 'Ōlelo ka National Sleep Foundation i ka nui o nā kamaliʻiʻaʻole lawa ka hiamoe, aʻaʻole nui nā mākua. Ināʻaʻoleʻoe e hoʻomāʻona i ka hiamoe, e maʻi nui pahaʻoe. Inā pilikiaʻoe e moe i ka pō maikaʻi, hiki ke kōkua iāʻoe e pale i kaʻaiʻana i ka pō i ka pō, aiʻole e loaʻa wale i kahiʻahaʻaina moe.
- E kiʻi i kāu pāpā. Ke'ōlelo neiʻo Harkʻaʻole he mea no ka'ōpiopio a iʻole i kaʻelemakule,ʻo ka hanaʻana i ka pupuleʻana i ke ahi, he ala maikaʻi ia e pale ai i ka maʻi. He mea koʻikoʻi ka pākuʻi no nā meaʻelemakule a me nā kānaka me nāʻano hoʻolālā.
- Loaʻa kekahi hana. Loaʻa i ka hōʻike ikaika e hoʻomaha pinepineʻole nā mea hana i ka maʻi. Pono kaʻoihana i ka makahiki a pau, i ka pōʻeleʻele a me ke anu o ka hoʻoilo. Hōʻikeʻo Hark i nā manaʻo e hoʻomau i ka hana maʻamau, e like me ka heleʻana ma luna o kahi papa hana, hoʻohana i nā wikiō hana, ke kaula i ka leleʻana, a iʻole e hele i ka lumi hau. A mai hoʻopoinaʻoe i ka laweʻana i kāu kāʻeiʻoihana i kou wā e hele ai; he mau hale hoʻolimalima hale nui a me nāʻauwai kau.
Puna:
Nīnauele me Lisa Hark Ph.D., RD, luna o Nutrition Education Program o ke Kulanui o Pennsylvania ma ke Kulanui o Pennsylvania, Kekemapa 3, 2007.