ʻO ka weheweheʻana o ka puke wehewehe'ōlelo no "ka meaʻai" kahi mea e hoʻolako ai i ka meaʻai,ʻo ia ka hōʻailona maʻamau. Akā, ma ke kula o ka meaʻai a me ka meaʻai,ʻoi aku keʻano o nā meaʻai. ʻO kaʻoiaʻiʻo,ʻeono mauʻano o nā meaʻai e pono ai,ʻo ia mau mea a pau e pono ai ke ola:
- Nā Carbohydrates
- Nā Paena
- Ka momona
- ʻO nā huaora
- Nā Mahu
- Wai
Ke Hoʻohui 'ana i nā mea kanu
Makemake nā kānaka e hoʻokomo i nā mea no ka mea maʻalahi ka hoʻomanaʻo i kā lākou hana a hiki ke hoʻohālikelike a hoʻohālikelike iā lākou me nā mea'ē aʻe.
I ka meaʻai, hoʻonui pinepine mākou i nā meaʻai e like me ka nui a me nā mea hana i loko o ke kino. Hoʻomaka mākou me nā huiʻelua, nā micronutrients a me nā macronutrients (waiho waleʻia ka wai ma ka hui pono'ī).
ʻO nā huapona, nā protein, a me nā momona e kapaʻia he mau meaʻai no ka nui, a no ka meaola kumuhana no ka hāʻawiʻana i ka mea e pono ai ka kino e hana i nā mea. Hoʻohālikelikeʻia nā huaora a me nā minela he micronutrients no ka mea heʻuʻuku lākou i ka likeʻana. ʻAʻole ia heʻano nuiʻole ia; he mau meaʻai no ia, akā, ponoʻoe i nā liʻiliʻi liʻiliʻi.
Hiki ke hoʻokaʻawaleʻia nā meaʻeleʻele me ka loli ma ka momona a iʻole ka hooluʻuʻia i ka wai. Kūmole momona ka mauʻene A, D, E, a me K, aʻo nā meaʻai B a me nā huaora C e hiki ke hoʻololiʻia i ka wai . Hoʻohuiʻia nā'enela e like me nā mineral nui a iʻole nā huaʻaila , e hilinaʻi ana i ka nui o kēlā me kēia koleke e pono ai.
Hiki iāʻoe ke hōʻuluʻulu i nā meaʻai ma ka hanaʻana paha aʻole paha,ʻo ia hoʻi mākou i ka hoʻomehuka organic,ʻaʻole kaʻoihana mahiʻai a me ka hanaʻai .
ʻO ka wai a me nā alumina he lāʻauʻole ia aʻo nā mea i koe a pau he mea olapaʻa no ka mea i loko o ke kalapona kala.
Nā kumuʻekolu no ka mea he mea nui ka meaʻai
- Hāʻawi lākou i ka ike. ʻO nā'ōpalu , nā momona, a me nā protein e hāʻawi ana i ka ike e pono ai i ke kino ke hana i nā hopena o ke kikowaena i nā lā a pau (a me ka pō). Hoʻonuiʻia ka ikehu i nā calories (kilocalories, ma keʻano, akāʻo mākou wale nō e kāhea aku iā lākou he calories). ʻO Gram no ka gram, ka momona ka nui o nā calorie ma mua o kēlā me kēia mau hamo a me ka pona; ʻO ka momona hoʻokahi o ka momona he mau'aileʻaʻeiwa, aʻo ka meaʻelua he'elelaniʻehā no ka gram.
- Pono lākou no nāʻano o ke kino. Hoʻohanaʻia nā momona, nā proteins, a me nā alumina e like me nā meaʻoihana kūpono e kūkulu a mālama i nāʻiʻo, nā'ōpili a me nā mea likeʻole e like me nā iwi a me nā niho. ʻAʻole hiki i nā'ōpelu ke kahakai ma kēia papa inoa, akā hiki i kou kino ke lawe i kekahi mau waiʻahu keu a hoʻololi iā lākou i momona, hiki ke mālamaʻia i loko o ke kino.
- Kōkua lākou i ka hoʻoponoponoʻana i nā hana a ke kino. Loaʻa nā papaʻeono i ka hoʻoponoponoʻana i nāʻoihana kino likeʻole e like me ka sweating, ka mahana, ka make, ka pāʻikuʻi, ka hana thyroid, me nā mea'ē aʻe. Ke hoʻohālikeʻia nāʻoihana a pau, ua'ōleloʻia kou kino i kahi homeostasis.
ʻAʻole Nā Nutrients, akāʻo ka mea nui
Hiki paha iāʻoe ke heluhelu e pili ana i nā mea papahana,ʻaʻole i komo i loko o nā papa nui. ʻO ia paha no ko lākou kūlana maikaʻi loa i ka honua o kaʻike noiʻi waiwaiʻai aʻaʻole pono e ola.
ʻO nā mea phytonutrients he mau meaʻenehana i loaʻa i loko o nā mea kanu e hāʻawi ana i nā pono waiwai maikaʻi. Ma muli o ka hana maʻamau i nā meaʻai a pau nā meaʻai a pau, hiki ke paʻakikī keʻike i ka nui o ka maikaʻi o ka olakino ma muli o nā meaʻai mau a me nā mea pono'ī. ʻO kekahi o nā'ōnaehana pono iʻikeʻia he polyphenols a me ka carotenoids.
ʻO ka fiber heʻano o ka waiʻahu ka mea hikiʻole i kou kino ke'ōliʻi no lailaʻaʻole ia e hāʻawi i ka ike a iʻole ka hale.
Pono pono ka fiber no kaʻoihana'ōnaehana'ōpiopio no ka mea ua hoʻonui i ka nui i kahi waihona, no laila e maʻalahi ka hoʻokahuliʻana. ʻEluaʻano keʻano o ke fiber: ke kaulahe hiki ke hoʻololiʻia i loko o ka wai a me ke kaula e hikiʻole ke hoʻololi .
> Kālā:
> Hoʻopuka, Sareen Annora Stepnick, et al. ʻO nā meaʻai nui a me nā hana kuhi kanaka . ʻO Australia, Cengage Learning, 2018.
> Smolin LA, Grosvenor, MB. "Nutrition: Science and Applications." ʻO ka'Ōleloʻekolu. Wiley Publishing Company, 2013.