ʻO kahi hōʻuluʻulu o ka meaʻai
ʻO ka meaʻai ka meaʻai o kaʻaiʻana i ka meaʻai a me ka hoʻohanaʻana i ke kino i mea waiwai no ka uluʻana, ka meaʻai, a me ka hana. Akā, aia nā mahele likeʻole eʻai i nā meaʻai likeʻole, e like me nā meaʻai maoli, nā kumu eʻai ai i ka olakino, nā ala e maʻa ai kaʻike, aʻoi aku.
Nā Macronutrients: Carbohydrates, Protein, a me Fats
ʻO nā meaʻai āu eʻai ai, e hāʻawi i ka ikehu e pono ai kou kino e hana. E like me kāu makemake e kau i ka walaʻau i kāu kaʻa a hoʻomaha paha i kāu pilahi pūnaewele, pono e mālama i kou kino i ka meaʻai e hoʻolako ia mea me ka ikaika i kēlā lā i kēia lā.
ʻO Glucose ka pūnaeweleʻoihana punahele o ke kino. Hoʻopiliʻia nā'ōpelu i loko o ka glucose a me ka'āpana momona a me ka'ālactose. Ināʻaʻoleʻoe e lawa i nā huapiʻa, hiki i kou kino ke hana i ka glucose mai pūmua ma o ka mea i kapaʻia he gluconeogenesis. Ināʻoe eʻai i ka nui o nā huapiʻa, e hoʻololi ke kino iā lākou i momona, hoʻohanaʻia no ka mālamaʻana i kāu kiko.
Aia mai ka pāʻani mai nā meaʻai āu eʻai ai a uhaʻiʻia i loko o nā mea amino a pau.
Ke hoʻohana nei ke kino i kēia mau mea amino e kūkulu a hoʻoponopono i nāʻano likeʻole. Eia kekahi, ua loaʻa i nā'ōpū ka nui o nā meaʻai e pono e hoʻopihaʻia i kaʻai. Ke hoʻohana nei ke kino i ka pilikino i kona pūnaewele olaila, nā hormones, nā pūnana leo, a me nā'ōpū.
Ma keʻano o nā momona, pono lākou i ke kino a pono lākou e lilo i mea likeʻole. ʻAʻole wale nā momona i makemakeʻia e hōʻailona i nā hormones, akāʻo nā membrane i loko o nā momona e puni i nā pūnaewele o ke kino. ʻO ka pūpū he mau momona momona.
- Paʻa: Pehea ka nui āu e pono ai?
- Kohoʻana i nā kumuwaiwai mālama ola
- No ke aha e makemake ai i nā momona momona a me kahi e loaʻa ai iā lākou
- Nā mea a pau e pono aiʻoe eʻike e pili ana i nā huapona
Nā Mikronutrients: Pūmela a me nā'enela
ʻO nā huaora a me nā'enela āu e loaʻa ai mai kāuʻai mai ka mea nui e like me nā'ōpelu, ka mea momona, a me nā momona (ʻoiaiʻoʻoe wale nō ka mea e pono iā lākou i nā mea liʻiliʻi). Hana lākou i ka hana like me ke co-enzymes,ʻo ia hoʻi ka mea e kōkua ai i ka holo wikiwiki o nā kino o ke kino. ʻo kahi laʻana:
- He nui nā huaʻai B-kōkua i kōkua i ka puhiʻana i nā huapiʻa no ka ikehu.
- Makemakeʻia ka Vitamin A no kaʻike.
- Hoʻokomoʻiaʻo Zinc i loko o nā kaʻina hana nui .
- Huaʻai C ka mea e mālama ai i ka pilina pili pono a me ka'ōnaehana kamepiula.
- Ponoʻia ka Vitamin D no ka mālama ponoʻana i ka puna wai.
I ka'ōleloʻana o ka calcium ,ʻo ia paha ka mineral. He mau hana i loko o ke kino. Akāʻo ke kumu āu i lohe aiʻole heluhelu ai e pili ana i ka nui o ka nui o ka mea nui no ka nui o nā mea i mālamaʻia i loko o kou mau iwi a me nā niho. No laila, ponoʻoe i kāuʻai e mālama i kou mau iwi a me nā niho. ʻO kekahi mineral āu i lohe pinepine ai he hao. ʻOiaiʻaʻoleʻoe i makemake i ka hao nui e like me ka lāʻau nui, he mea nui no kāu mau pūnaewele e lawa ai ka oxygen.
Pono kāuʻai e hāʻawi pono i kēia mau "mau kōkua kōkua nui loa." A o ka meaʻai maikaʻi, kaulike e hāʻawi iāʻoe i nā hua kanu a me nā mineral. Hiki i kaʻai lapaʻau ke hoʻokaʻawale i ke kino i hoʻokahi aʻoi aʻe paha o lākou.
Nā Antioxidants a me nā Phytochemicals
ʻO ka meaʻai maikaʻi e hāʻawi aku i ka ikaika, nā papa hana, nā huaʻai, a me nā mineral. Mālama nā Antioxidants e pale i ke kino mai ka pōʻino e puka mai ana mai ka lā, ka pollution, ka uahi, a me ka kohoʻana i nā meaʻaiʻole. ʻO lākou nāʻano pono'ī i loko o nā huaʻai a me nā huaʻai (e pili ana i nā'ōpuʻu'ōniʻoniʻo). ʻO kekahi mau huaʻai a me nā amino acids kekahi mea hana like i nā antioxidants.
ʻO nā phytochemicals he mau antioxidants i loaʻa i loko o nā meaʻaiʻai. ʻOiaiʻaʻole lākou e koiʻia no ka hana kino, hiki iā lākou ke hoʻoikaika nui i kou olakino. Eia kekahi laʻana,ʻo ka quercetin (loaʻa i nā'ōlaʻula) ke hana nei e like me ka antihistamine a loaʻa he hopena anti-inflammatory.
Keʻai nei i kahiʻaʻai Ola
ʻO ka meaʻai maikaʻi e hāʻawi ai i kou kino i ka nui o ka ikehu, nā lako pono, a me nā "kōkua kōkua nui" ponoʻoe e noho i ka ola olakino.
ʻO ka meaʻai maikaʻi ka hoʻolakoʻana i nāʻano pono'ī a me nā antioxidants e kōkua iāʻoe e noʻonoʻo i ka'ōpio, ke nānā nui, a me ka maʻi paha.
ʻO ka mea nui,ʻo kaʻaiʻai eʻai ana i nā huaʻai a me nā mea kanu, nā'ōpū piha, ka protein maikaʻi loa, ka nui o ka waiu a me nā kumu puna puna, a me kahi momona maikaʻi. Aʻoiaiʻaʻoleʻoe e makemake e hōʻole iāʻoe iho i kekahi mau hana maʻamau a me nā meaʻai āu i aloha ai, eʻoi aku ka maikaʻi o kaʻokiʻana i nā meaʻawaʻawaʻole i ke kō, ka momona, ka sodium, a me nā calories. ʻO kahi mahele o ka mana ma kahi i loaʻa.
ʻO kaʻaiʻana i ka'ākau pono ma ka pepa (aiʻole ma kahi kamepiula). Akā ināʻaʻoleʻoe i hana ia no kekahi manawa, hiki i ka paʻakikī ke hoʻi hou ma ke ala. Eia kekahi mau'ōlelo aʻo e hoʻomaka aiʻoe eʻai i ka meaʻai maikaʻi:
- He aha keʻano o ka'ōpū-hoʻomaha maikaʻi?
- 10 Ke kumu No ke aha e pono aiʻoe eʻai i kahi meaʻai maikaʻi
- E Hoʻolālā i ka Meaʻai Ola no kouʻohana
- Hoʻolaha Kūʻai A Me Ka Ola Loa
Nā Dietary Supplements
He hana nui kaʻoihana kōkua kaiaulu a hiki iāʻoe ke loaʻa nā pākuʻi e koi ana e hana i nā mea he nui.
Eia nō naʻe,ʻo ka hoʻohanaʻana i nā meaʻai meaʻai e hiki ai iāʻoe ke loaʻa nā huaora a me nā mineral a pau āu i makemake ai i kēlā me kēia lā. Akā, i kou wā eʻai ai i kaʻai kaulikeʻaʻole ponoʻoe e pono e lawe i nā mea hoʻopiha.
A no kēlā mau koi. Me nā mea āu iʻike ai ma nā hōʻailona,ʻaʻole mau he mauʻikeʻikeʻepekema e hoʻihoʻi aku iā lākou. ʻOiai e loaʻa ana nā manawa hoʻopihapiha e kākoʻoʻia e nā hōʻike, pono loa ka kamaʻilioʻana me kāu mea mālama ola ma mua o ka laweʻana iā lākou, keʻole inā loaʻa iāʻoe kekahi hihia olakino.
- Hoʻomākaukau i ka hoʻohanaʻana i ka meaʻai
- Nā Pōmaikaʻi a me nā Loaʻa o kaʻAiʻana i nā Dietary Supplements
- 7 Nā mea eʻike ai e pili ana i nā meaʻai kīnā no nā keiki
- ʻO ka palekana palekana, ka hoʻoponopono, a me ka hoʻolālāʻana
Nā kumuhana:
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.
Smolin LA, Grosvenor, MB. "Nutrition: Science and Applications." ʻO ka'Ōleloʻekolu. Wiley Publishing Company, 2013.