He'ōlelo aʻo mākou e lohe ai i nā manawa a pau: eʻai i nā hua a me nā huaʻai. ʻO kahiʻai i hoʻopihapihaʻia me nā huahana hiki ke hoʻonui i ka olakino, hoʻonui i ka poho kaumaha, kōkua i ka ho'ēmiʻana i ke koko-e hoʻomauʻia ka papa inoa. I ko mākouʻimiʻana i nā ala e hoʻokuʻu ai i nā mea maikaʻi i loko o kā mākou mau meaʻai, hiki ke nīnau pinepine i ka nīnau:ʻO ka hou, ka hau aniani paha a hiki paha ke koho i kahi koho maikaʻi? ʻAe, loaʻa iaʻu ka lono maikaʻi a me ka maikaʻiʻole. ʻO ka'ōleloʻino e hōʻikeʻoleʻia ka pane. ʻO ka mea maikaʻi, ua huki wau i kahi alakaʻi wikiwiki e kōkua iāʻoe e hana i ka meaʻoi loa e hiki.
Kō koho 1: Fresh
Ke hele mākou i ka hale kūʻai no nā hua a me nā mea momona, hele pinepine mākou i ka māhele hua. Hōʻike mai nāʻalaʻulaʻula iā mākou i ka hoʻopihaʻiaʻana o ka huaʻai piha i nā huaora a me nā alumina, aʻo nā koho iʻikeʻoleʻia e hāʻawi iā mākou i ka manawa e hoʻonui ai i kā mākou pāpale paʻi. Ua hōʻike nā haʻawina i nāʻohana e mālama mau ana i nā huaʻai a me nā meaʻai ma ka home e hiki ke lawelawe mau i kēia mau meaʻai i kaʻaina awakea, no laila e hoʻopiha i kāu kaʻa me kēia mau koho he "ʻae."
ʻOiai wau he nui o nā mea a pau i keʻano hou, hiki i ka momona ke lilo kekahi o kona mau meaʻai i ka wā lawelawe, lawe a laweʻia i ka ea. Eia kekahi,ʻo nā hua hou a me nā momona he mea paʻakikī ia i ka hana (manaʻo: bugs, bacteria, a pēlā aku). No laila,ʻo kaʻoi aku o ka hou aku o kāu gobble i lalo,ʻo ka maikaʻi.
ʻO kekahi mau kumuhana:
- E kūʻai i nā huaʻai a me nā huaʻai kokoke i ka lā e pono aiʻoe.
- E kipa aku i ka māla kūʻai o ka'āina e hoʻolako i nā mea ulu kokoke.
- E mālama i nā hua a me nā huaʻai i loko o ka faila (heluhelu i nā leka!).
- E hoʻopili i nā hua a me nā huaʻai me ka TLC.
Kō koho 2: Canned
ʻO ka piʻuki, ka palaoa, nā pīkī-he mea maikaʻi paha ua loaʻa iāʻoe ma kahi o hoʻokahi o kēia mau meaʻai mai loko mai o ke kiko (ʻo wau no!). Akā, e nānā kākou i nā huaʻaina a me nā huaʻai i loaʻa pinepine i kahi rap kino. ʻO ka paʻakai i hoʻohanaʻia e mālama ai i ka'ōhū a hoʻolālā ka mea kūʻai i nā kaʻa i kaʻaoʻao'ē aʻe, aʻo nā huaʻano hiki ke maʻa pinepineʻia i loko o ka paʻakai e kāpili i ka sugar a me ka calories. Eia naʻe,ʻo ka mea kanu i hanaʻia i kahi ola lōʻihi loa (hiki iʻelima mau makahiki) a heʻoi aku kaʻoihana waiwai. Eia kekahi, e lawe pinepineʻia i ka lāʻau canning i ka hōʻiliʻiliʻana o ka hīnaʻi,ʻo ia hoʻi,ʻo ka meaʻai o ka meaʻai ka mea nui loa. ʻOiaiʻo ke kaʻina hana hōʻailona e koi i ke kukeʻana, e hana ana i ka naloʻana o kekahi mau huaʻaila waika (e like me nā hua B a me C), he hapa liʻiliʻi.
ʻO kekahi mau kumuhana:
- Loaʻa i ke kaheʻokoʻa? E koho i nā huahana me nā lepili e'ōlelo ana "sodium liʻiliʻi" aiʻole "ʻole-paʻakai i hoʻohuiʻia."
- Ināʻoe e paʻa me nā mea kanu i hiki i ka mea kanu, holoi iā lākou i loko o ka colander. Inā loaʻa iāʻoe ka manawa, pālua ka 'em. Hiki iāʻoe ke hoʻoloi i kahi o 40% o ka paʻakai!
- Hiki i nā pūpū ke hana i nā hua i loko o ka syrup nui, a koho i nā hua i mālamaʻia i ka wai aiʻole i ko lākou mau inu pono'ī.
Kō koho 3: Nā pahuʻi
Ma nāʻano he nui,ʻano like nā hua maloʻo a me nā huaʻai i nā koho koho. Uaʻoi aku kaʻoihanaʻoihana, a ua waeʻia lākou i loko o ke kauwela (ʻo ia hoʻi ke piha i nā huaora a me nā mineral). Pono ka papa hana hoʻolimalima (white cooking process) i mea e pale ai (kahi kahi e hana ai i kahi mea kanu e hoʻomoʻuʻia ai i ka wai o ka wai ma mua o ka hoʻokauʻiaʻana i ka wai hau), a hiki ke hoʻoweliweli i nā meaʻai (nā B, C a me C). He mea nui e hoʻomaopopo i ka hua o ka'eneka i ka liʻiliʻi o ka papa ola ma mua o ka mea i ulanaʻia; Pono nā hua maloʻo maloʻo i ka pau i loko o nā malamaʻewalu,ʻoiai e maikaʻi nā hua maloʻo no nā mahina he 12.
ʻO kekahi mau kumuhana:
- E hoʻopaʻa mau i kāu pāʻani me kaʻu Top 10 Foods for Your Freezer
- Ke kuʻiʻana i kahi smoothie (e like me kaʻu Memory-Boosting Berry Smoothie)? E hoʻohana i nā hua maloʻo aʻokiʻoki i ka hau.
- Ināʻaʻohe hopena o kāu hua punahele a meaʻai paha, eʻimi iā ia i loko o ka'āpana'ākau e hoʻomau i ka lima ma ka makahiki a puni!
ʻO ka mea e koho
No laila, hiki paha iāʻoe ke noʻonoʻo:ʻO kahi koho i loaʻa ka waiwai kūpono? I ka hopena, i ka hopena, ua like nā kūlike kūpono. Kōleʻa nā'āpana maloo a me nā koho kelepona i kekahi mau meaʻai i ka wā e hanaʻia ana, a laila, nalowale nā meaʻai e like me ia. Ke'ōlelo nei wau e mālama i nā mea i hoʻopaʻaʻia i loko o kou hale, a e noʻonoʻoi nā mea e pono ai kāu kālā, kou manawa a me kou mau meaʻai. I ka hopena, e mahalo ana kou kino iāʻoe!
ʻO Joy Bauer, MS, RDN, CDN, Hauka Ola a me ka Mea Niko no ka NBC o kēia Hōʻike Hōʻike a me ka mea hoʻokumu i nā Nū Food Snacks.
> Kālā:
> Barrett, DM (nd) Ke hoʻonui i ka waiwai kumu waiwai o nā hua & hua iʻa. Ke Kulanui o Kaleponi-Davis.
> Rickman, JC, Barrett, DM & Bruhn, CM (2007). Hoʻohālikelike kūʻokoʻa o nā huaʻai hou a me nā mea kanu. Mahele 1. Māmā C a me B a me nā pūpū phenolic. Ka Nūpepa o kaʻEpekema o nā Meaʻai a me nā Hanaʻai, 87, 930-944.
> Trofholz, AC, Tate, AD, Draxten, ML, Neumark-Sztainer, D. & Berge, JM (2016). Nā meaʻai kai e pili ana i ke komoʻana o nā huaʻai a me nā meaʻai i kaʻaina awakea: kahi noiʻi hoʻomalu maʻamau. Pākuʻi, 1 (96), 526-532.