ʻO kaʻaiʻaiʻo Raw ka manaʻoʻo nā meaʻaiʻoi loa ke olakino a me ka ponoʻole, no laila, ua pili loa lākou i ko lākou kūlana kūlohelohe. Hoʻomana ka mea hoʻolaha i nā meaʻai meaʻai maʻamau i kaʻaiʻana me ka wela nui e hoʻopau i ka nui o nā meaʻai o nā meaʻai a me nā enzymes maoli i loaʻa i nā mea kanu kumuʻai kūpono he mea nui no ka hōʻoluʻu maikaʻi a me ke olakino maikaʻi.
ʻO kaʻaiʻana o nā meaʻai maʻamau he nui nā huaʻai a me nā huaʻai, nā nīpī, nāʻanoʻano, nā'ōpuʻu a me nā haloha, akā hiki ke hoʻokomo pū i ka waiū makamae, ka palaoa i hanaʻia mai ka waiu momona, a me nā hua liʻiliʻiʻole i hoʻolakoʻia .
He meaʻono ka meaʻai nā meaʻai?
Manaʻo wau he pono ka loaʻaʻana o nā pono o kēiaʻai ma muli o ka hoʻonuiʻiaʻana o kaʻai o nā mea kanu i kanuʻia e like me nā huaʻai, nā huaʻona, nā hua, nāʻanoʻano, a me nā'ōpuʻu. Ke'ōlelo nei nā Centers for Disease Control and Prevention i ka nui o nā kānaka e pono eʻai i nā hua a me nā huaʻai, a he mea paʻakikī ke noʻonoʻo i ka meaʻaiʻai maʻamauʻole i ka nui o nā huaʻai a me nā meaʻai.
ʻO kaʻai meaʻai maʻamau ka momona nui loa ma kahi momona o ka momona ma mua o kaʻai maʻamau maʻamau oʻAmelika no ka hoʻemiʻiaʻana o ka laweʻana i kaʻiʻo. Hiki iāʻoe ke pale i nā mea hana likeʻole a me ka nui o ka sodium i loaʻa i loko o nā mea maʻamau .
ʻO nā meaʻaiʻai he nui nā meaʻai, akā,ʻaʻole maopopo iaʻuʻo nā meaʻai a pau āu eʻai ai, he pono ia e pono aiʻoe.
Heʻoiaʻiʻoʻo kaʻohi e hoʻopau i kekahi o nā meaʻai i loaʻa i loko o nā huaʻai a me nā meaʻai, akāʻaʻole nui nā meaola e hoʻopau ai. ʻO kahi laʻana, lycopene a me kekahi polyphenols e maʻa nui loa i nā meaʻai a me ka hana. Manaʻo au he mea maikaʻi eʻai i kekahi hua a me nā meaʻai i kēlā me kēia lā, aʻo kekahi i kukeʻia.
ʻAʻole maikaʻi nā hana a pau. ʻAʻole eʻai nā meaʻai a me ka waiū i kekahi o ko lākou waiwai kūpono ma hope o ka paʻiʻiaʻana o lākou, aʻoi aku ka maluhia o kaʻai ma mua o ko lākou mau'ōmaka. ʻAʻole wau i maopopo i nā enzymes i loaʻa i nā mea kanu uluʻole e hāʻawi aku i nā pono olakino e like me ka'ōlelo. ʻOiaiʻo nā enzymes he mau mea hoʻomalu liʻiliʻi, eʻoki waleʻia paha e ka'ōpū o ka waipū a me nā enzymes pancreatic.
He aha e pili ana i nā lāʻauʻona aiʻole nā mineral?
I kēlā manawa kēia manawa e koho aiʻoe i kahiʻai palekana, e holo anaʻoe i ka pilikia o ka nele i ke kino. ʻO kahi meaʻai kai kūpaʻa a he vegan hoʻi ia e kūpono i ka hoʻomohalaʻana i kaʻole B-12 . ʻO nā hemahema'ē aʻe paha,ʻo ia nō ka huaʻaila D a me ka hao ,ʻoiaiʻo ka hao mai nā mea kanu i kālaiʻia e hoʻonui maikaʻiʻia i ka wā eʻai aiʻoe i nā meaʻai waiwai C-waiwai i ka manawa like.
Pehea e hoʻomaka ai i kaʻaiʻai o ka meaʻai
ʻAʻoleʻoe e hoʻolāʻau hou i kāu meaʻai, akā hiki iāʻoe keʻai i nā meaʻai i hoʻonāʻauʻia, paʻiʻia, aiʻoleʻia. Ponoʻoe eʻike i kahi mea maikaʻi loa no kāu kīhini no ka meaʻaʻoleʻoe e hoʻohana hou i kāu kapuahi a me ka umu. ʻO kaʻaiʻana i nā hua a me nā meaʻai a me nā mākaʻikaʻi e hoʻolako i nā meaʻai kūpono e loaʻa i kekahi mau huahana.
No kaʻike houʻana, e heluhelu i ka pehea e hoʻomaka ai i ka meaʻaiʻai kai a loaʻa i nā hopena i hanaʻia no nā meaʻai meaʻai maoli.
Nā kumuhana:
Nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. "Nā hua hua hua a me nā huaʻai."
Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Dietary Supplements. "Vitamin B12 Palapala Pono no nā Kauka Ola." https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/.