ʻO nā meaʻai huaʻai a me ka meaʻai
"Eʻai i kāu mau meaʻai." E like me ka hoʻololiʻana, ua maikaʻi loa kēlāʻano aʻo aʻo mai nā mākua a me nā kūpuna mai. Ma hope o kaʻikeʻana i kaʻikeʻana i ka nui o nā hua a me nā huaʻai a pau āu eʻai ai, e emi ana kou pilikia no nā maʻi maʻi lōʻihi, e like me ke kanesa, ka nui, ka maʻi diabetes and cardiovascular disease-including heart disease and stroke.
Nāʻano o nā hua a me nā huaʻai: Eʻai ana i ka Rainbow
ʻO ka heleʻana i lalo o ka hale kūʻai kūʻai hua'ōlelo ka mea i maopopo i ka nui o nā hua a me nā mea kanu e koho mai.
"ʻO kaʻaiʻana i ke anuenue" he ala maikaʻi ia e hōʻoia ai e loaʻa ana iāʻoe nā meaʻai a pau e pono ai lākou e mōhai. ʻO ia wale nō kaʻaiʻana i nāʻano lelo likeʻole, no ka mea, pili kekahi me kekahiʻano flavonoid. ʻO nā meaʻeleʻele a me nā meaʻulaʻula, no ka mea, he waiwai i nā anthocyanins, he mau antioxidants ikaika.
Ka hoʻomaopopoʻana i ka Mākena vs. Non-Starchy Vegetables
I kekahi manawa, hoʻokaʻawaleʻia nā huaʻona e like me ka malooʻole a me ka maloʻoʻole.
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Ehia mau pahuʻai o nā huaʻai e pono aiʻoe i ka lā?
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Ka lawelaweʻana i nā huaʻai no nā hua a me nā huaʻai he 18
No ka mea laʻana,ʻo nā huaʻona starchy e komo ana i ka palaoa, kaʻuala, ka peʻa, a me ka'ōpala; akāʻo ka letus, greens, kapiʻipiʻi, broccoli, aniani, tōmato, a me ka pīpaka he mau hiʻohiʻona ia no nā huaʻole-starchy.
ʻO keʻano,ʻo nā mea kanu o nāʻano likeʻole heʻano haʻahaʻa i nā kalolo, aʻikeʻoe he mea emi loa kaʻaiʻole i nā mea kanu,ʻo ia no kaʻaʻa, ma mua o nā huaʻai momona. ʻOiai e loaʻa ana kahi kāloka kalo, e hoʻomanaʻo wale i ka manaʻo o ka home-home maʻaneʻiʻo kaʻaiʻana i nāʻano o nā mea kanu a pau he laulima maikaʻi ia no kāu olakino olakino. ʻO ke kīkē keʻano no ka loaʻaʻana o nā meaʻai e pono ai nā huaʻai a pau e mōhai aku.
No ka laʻana,ʻo ka nui o nā mea kanu i keʻano maʻamau i loko o nā'ōnaehana meaʻai a me nāʻano huaora nui he nui, e like me Vitamin A, Huaki C, a me nā B Vitamins. Aʻo ka nui o nā lauʻai, e like me nā kāloka a me nā beets, he mau kumu maikaʻi ia o ke kō . No laila, hiki iāʻoe ke koho i nā hua a me nā momona e hoʻopiha ai i kēlā niho momona, aʻikeʻoe e loaʻa ana iāʻoe nā kaumaha o ka meaʻai i loko o ke kaʻina hana (ʻole e like me ka hoʻoponoponoʻana i nā huapalapala i hoʻopiliʻia i loko o ka wai).
He huaʻai hou, nā kānoe, aʻo nā mea kanu paha iʻoi aku?
ʻOiai ka nani o nā mea kanu he mea kupanaha i ka wā o ka wā, mai hopohopoʻoe i ka hoʻohanaʻana i nā hua maloʻo maloʻo, he meaʻai ia , e like me ke anu anuanu ma ka piko o ka pulu hou.
Hiki i nā huaʻona hiki ke hana i kahi ala maʻalahi e hoʻohui i ka huaʻai i kahi manawa hoʻomaha, akā e makaʻala i ka sodium nui i hoʻokomo pinepineʻia i nā meaʻai. E nānā i nāʻano sodium liʻiliʻi, aiʻole ia,ʻoi aku ka maikaʻi,ʻo ka poʻe iʻole ka paʻakai i hōʻuluʻuluʻia. Hiki iāʻoe ke holoi i nā mea kanu e ho'ēmi i ka sodium ma o ka hapalua.
Nā Huakaʻi Ola o nā hua a me nā meaʻai
ʻO nā hua a me nā huaʻai (me ke koʻikoʻi o "holoʻokoʻa" -ʻaʻoleʻoe e kamaʻilio e pili ana i ka'ōpiʻi pēpi-i nā kaumaha o ke fiber, ka huaora, nā antioxidants, a me nā meaʻai'ē aʻe e pono ai kou kino.
Ua hōʻike nā haʻawina, no ka nui o kēia mau meaʻai, eʻai ana i nā hua a me nā huaʻai a pau e hiki ana ke hoʻemi i ka wela i loko o kou kino. Ua hōʻikeʻia ka huaʻai a me kaʻai i ka hana o nā moku koko (iʻikeʻia he endothelial function).
ʻO ka huaʻai huaʻai a me ka meaʻaiʻole he mea kūponoʻole ia; ʻo ka meaʻoiaʻiʻo, he mea nui ia no ke ola. Ke manaʻo nei ka Hui Ola Ola (WHO) e pili ana i kahi 1.7 miliona, aiʻole 2.8 pakeneka, o ka make ma ka honua holoʻokoʻa ke pili i kaʻaiʻana i nā hua liʻiliʻi a me nā huaʻai!
ʻO ka mea iʻoi aʻe ka manaʻoʻana i ka lawaʻole o kaʻai o nā huaʻai a me nā huaʻai, e pili ana i ka 14 pakeneka o ka make no ka maʻi o ka maʻi o ka gastrointestinal, 11 pakeneka o ka maʻi maʻamau o ka maʻi maʻamau, a me 9 mau make.
Eia hou, ua hōʻike kaʻimi i kaʻaiʻana iʻekolu aʻelima mau huaʻai a me nā meaʻai i kēlā lā i kēia lā e emi ana ka pilikia o ka hahauʻana, aʻo kaʻaiʻana iʻoi aku iʻoi aku iʻoi aku iʻoi aku kaʻoi aku o ka pilikia. Ma keʻano hoʻonui, ka nui o nā hua a me nā mea kanu āu eʻai ai,ʻo ka emi iho o kou pilikia.
He hoʻi maikaʻi loa i kāu kālā.
Pehea eʻai ai i nā hua a me nā meaʻaiʻana i kaʻaiʻana?
ʻO nā hua a me nā huaʻai he mau mea haʻahaʻa kalo. Hoʻokahi ka hapalua o ke kīʻaha piha o ka hoʻopihapihaʻana,ʻo nā mea kanu huʻupuʻu momona i'ōleloʻia, he 59 kaloila wale nō. ʻOiai ka heluʻana i nā calorie haʻahaʻa,ʻo ka hua iʻa i loko o kahi pāpale maikaʻi.
ʻO ka hōʻike a WHO i haʻiʻia aia he hōʻikeʻike e hōʻike ana i kaʻaiʻana i nā hua a me nā mea kanu e hoʻemi ana i ka hopena no ka momona. Ke hoʻohālikelikeʻia i nā mea hoʻolāʻau kiʻekiʻe-calorie e like me nā mea i hanaʻia i ke kiʻekiʻe i ka paʻakai a me ka momona, hikiʻole i nā huaʻai a me nā huaʻai ke hāpai i ka nui a me ka māmā. A, no ka mea, aia ka nui o nā'ōnaehanaʻai a me nā kumuhana'ē aʻe, ua pili lākou i ka maʻi liʻiliʻi no ka maʻi diabetes a me ka hoʻoikaikaʻana o ka insulin. No nā kumu hoʻokahi, hoʻonāukiuki lākou i ka hoʻemiʻana i nā calorie liʻiliʻi, me ke kōkuaʻana e pale i ka waiwai kaumaha.
Ma kekahi o kāna mau alakaʻi e pale ai i ka momona a me nā maʻi'ē aʻe,ʻo nā Centers for Disease Control and Prevention (CDC) e hoʻolālā i nā kumu no ka hoʻonuiʻana i ka hōʻiliʻiliʻana i nā hua a me nā huaʻai.
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ʻO ka uhakiʻana o ka huaʻaiʻana i ka wā
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Kaʻimiʻana i nā huahana:ʻO ka Debate nui ma nā mea hou, nā kāneto, a me nā Canned
Ke hoʻomaopopo nei ka CDC, i ka loaʻaʻana o ka noiʻi, eʻai i ka meaʻai i nā mea kanu a me nā huaʻai a hoʻololi i nā huakai kalo iʻoi aku me nā huaʻai a me nā huaʻai, hiki ke lilo i mea nui o ka papahana lawelawe.
Ehia mau hua a me nā huaʻai e pono aiʻoe eʻai?
ʻO ka pane liʻiliʻi:ʻo ia ka nui loa.
ʻO ka'Alahui HuiʻAmelika Hui PūʻIa (USDA), ma o kāna polokalamu alakaʻi kaiauluʻo MyPlate, ke paipai nei i nā kānaka e hoʻopiha i ka hapalua o ko lākou pāʻani me nā hua a me nā meaʻai. Hoʻohui hou, nui nā kulekele āpau o nā US i makemake eʻai i 5 mau huaʻai a me nā meaʻai i kēlā me kēia lā. Eia naʻe,ʻo ka loiloi nui a nā poʻe noiʻi i ka United Kingdom i alakaʻi koke aku ai i nā poʻe noiʻi e hoʻolaha i nāʻoihanaʻehiku i kēlā me kēia lā.
Ke hoʻomaopopo nei ka CDC i ka mālamaʻana i ke olakino a me ka meaʻai,ʻaʻole e hoʻonaniʻia ka lawelaweʻana i ka huaʻai a me ka mea kanu paha (ʻaʻole he mau hua i hoʻohuiʻia), ka liʻiliʻi ma ka sodium, a me ka wai 100% wai wai. Pono nā kānaka e hoʻomaopopo i ka nui o nā mea hua waina,ʻoiai inā he 100 wai wai waiʻole me nā meaʻokoʻa'ē aʻe,ʻaʻole iʻoi aku ka kiʻekiʻe o ke fiber (inā he mau fiber paha ia) e like me ka hua likeʻole like. Eia hou, heʻoiaʻiʻo nō ka'ōlelo a kāu mau kūpuna - eʻai i ka'ōʻalo a pau, e like me ka peel, no ka mea, ma laila kahi o ka fiber! ʻO ka inuʻana i ka waiʻona wai wale, me kaʻole o ka fiber,ʻaʻole pono like.
Hoʻohui pū i nā hua a me nā momona i loko o kāu pāʻani
Loaʻa ka loaʻaʻana o nā hua a me nā momona i nā lā a pau inā eʻaiʻoe i ka home,ʻoiai he mea maʻamau ka loaʻaʻana o nā mea kanu maikaʻi a me nā huaʻokoʻa ma ka papa inoa.
Ke heleʻoe i ke kūʻai kūʻaiʻana, e kaomi mua i ka'āpana hua-a me ka meaʻai. ʻO nā huaʻai i maʻalahi e hopu a hele, e like me ka'ōlaʻa, ka maiʻa, a me nā kāhuna. E hoʻouka i nā mea'alahi maikaʻi, e like me nā kāloka a me nā lāʻau laʻana, i kāu kaʻa. A laila e hoʻoholo eʻai i kāu mau koho me kāuʻai āpau.
I ka wā eʻai ai,ʻo kaʻoi aku paha o ka maʻalahi e hiki ai iāʻoe ke'ōpala i kahi pāʻani piha i nā huaʻonaʻo ia ke kauoha i kahi salalā piha. E nānā wale aku no nā hōʻailona non-veggie e like me ka lole a me ka pī, e hiki ke wikiwiki wikiwiki i kāu mau hana olakino a me nā kaumaha.
Eia kekahi, no ke aha e loaʻaʻole ai ka noʻonoʻo? ʻOiaiʻaʻole kahi kani o ka broccoli i kāpiliʻia i ka momona, hiki iāʻoe ke leʻaleʻa i ka meaʻala i nā meaʻala o Asia a hoʻouluʻia me nā'alemona . E nānā pono i kēia mau mea hoʻomanaʻo, e like me:
- ʻO ka'ā'ōʻo Moroccan a me ka hua'ōpala
- ʻO ka Red Beet a me ka Raina Lī Lehua
- ʻO ka Apple a me ka Spelled Pancakeʻo Kelemānia
- Haʻawe Mango Green Smoothie
Nā kumuhana:
ʻIkeʻIkepili: ke hoʻolahaʻana i ka hua a me kaʻaiʻana i nā meaʻai ma ka honua ʻO ka Hui Ola Ola.
Nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. Nā Rula e pale ai i ka momona a me nā maʻi'ē aʻe: e alakaʻi ka CDC i nā kumu e hoʻonui i kaʻaiʻana i nā hua a me nā meaʻai. Atlanta: Ke Keʻena Ola Olahana a me nā lawelawe lawelawe kanaka; 2011.