'Ōleloʻia nāʻikeʻepekema i kaʻaiʻana i kaʻai o nā huaʻai a me nā huaʻai e pili ana i ka loaʻaʻana o ka naʻau maikaʻi, kahi maʻi liʻiliʻi loa,ʻoi aku ka maikaʻi o ka lolo, a me ke ola lōʻihi. Wahi a ka'Alahui HuiʻAmelika Hui PūʻIa (USDA), ponoʻoe iʻelua mau'ōmole hua i kēlā lā i kēia lā a me kahiʻelua a me ka hapalua o nā huaʻaila i kēlā me kēia lā. A ināʻoi aku ka maʻalahi ke hahai, e pili ana iʻelima a iwa mau lawelawe i kēlā lā i kēia lā.
No laila pehea ka nui o kahi lawelawe?
ʻO ka mea maʻamau,ʻo kahi huahana huaʻai a meaʻai paha he like me ka hapalua hapalua (pāpaʻi aʻokiʻoki paha). Akā,ʻo nā greens e like me ka'ōniwi a me ka lettuce he nui kaulike e like ana me hoʻokahi kīʻaha piha. ʻO kahi huaʻai hoʻokahi, e like me ka'ōlaʻa aiʻole kaʻalani e helu pūʻia hoʻi e like me kahi lawelawe. Ke heluheluʻoe i nā lepili i nā hua a me nā huaʻai i hōʻiliʻiliʻia, hiki iāʻoe keʻike heʻekolu hapahā o ke kīʻaha e pā ana ma kahi o ka hapalua. ʻO ka mea hoʻokahi o ka wai heʻehāʻeke.
Eia kahi pehea e hoʻonui ai i kāu hua a me kaʻaiʻana:
E hoʻolālā iā lākou ma ka home. ʻAʻole pono nā'ōmole, ka pears, ka maiʻa, nā alani, a me nā māmakai cherrie no ka hoʻopiʻiʻana no ka mea e hiki ai iāʻoe ke mālama pono ia mau mea ma luna o kāu pāʻani aiʻole papa. Ke hoʻololiʻia ka manawa o kaʻai eʻoluʻolu e hopu i kahi'āpana huaʻai aiʻole ka lima o nā tōmiʻamea.
E ho'āʻo i kahi mea hou . Hiki ke kuke i ka Rutabagas a hoʻopili waleʻia a iʻeli pūʻia me ka mea kanu. E mālama i nā hua like me ka meaʻono, a i ka'ā'ī i nā mea pomegranate .
E ho'āʻo i kekahi mau kīʻaha mai nā meaʻai meaʻai maʻamau .
Hoʻopili i nā mea kanu maloʻo. Holo wikiwiki a maʻalahi hoʻi lākou e hoʻomākaukau i ka microwave a iʻole ma ka stoveop. Hiki iāʻoe ke koho i nā mea kanu likeʻole e like me ka pua, kāloti, ka pulu'ōmaʻomaʻo, aiʻole ka puaʻaleʻa, aiʻole hiki iāʻoe ke ho'āʻo i nā hui mea kanu.
ʻO ka palaoa i hanaʻia a me kahi holoi mua-i-a-ʻeke e maʻalahi ka manawaʻai.
Mai hoʻopiha wale i ka holoiʻana o ka salakeke i holoiʻia. E hāʻawi iā lākou i ka holoi maikaʻi ma mua o ka hoʻomākaukauʻana i kāuʻai.
E lawe i nā hua a me nā huaʻai e hana. ʻO nā hua'alepope e like me ka mau hua waina, nā lā, a me nā huakō maloʻo maloʻo, e mālama pono i loko o nā ipu pahu. Hoʻopili i kekahiʻeke o nā hua waina i loko o kāuʻeke no ka meaʻaʻala maikaʻi. Hoʻokaʻawaleʻia nā papa hana'ōpiopio a me nā kīʻaha huaʻaiʻole e ponoʻole ai ka hoʻonāʻana i kāu pākaukau.
E hoʻopili i nā kāloka'atila a hoʻouluʻoe me kāuʻaina awakea no kaʻai awakea awakea. Ināʻoe eʻai i kaʻaina awakea ma kahi haleʻaina, koho i kahi huamakaiʻaoʻao ma kahi o nā mea Farani a inu i ka wai 100-hapa waiʻoi aku ma kahi o ka lepo. Eʻai i nā'alamakai a me ka lole. ʻO lākou ke haʻahaʻa i nā calorie a hiki ke hāʻawi iāʻoeʻelua aʻekolu mau huaʻai huaʻai me kahi sandwich hoʻokahi.
E mālama i nā hua a me nā meaʻai likeʻole ma hope o nā pōpō kula. Eʻae i nāʻekeʻenaʻena, nā kīʻaha o ka ice cream, a me nā hue o ka sodas sugary . ʻO nā'ākena he kiʻekiʻe i nā calories a emiʻole ka meaʻai.
E hoʻopili iā lākou me:
- Eʻoki liʻiliʻi i nā mea kanu a me kaʻoki.
- ʻO ka hui o nā mea hua punahele 100-hapa nui loa me ka'ōpū kala.
- ʻO kahi maikaʻi i hanaʻia me ka yogurt, nā hua, a me nā nati a me ka palako.
- ʻO kahi kīʻaha liʻiliʻi o ka'ōpalaʻokoʻa o ka palaoa me nā huaʻai hou a me nā māla waina a me ka waiū momona.
- Nā hua waina hua liʻiliʻi.
Kāleka, Salaʻai a me kaʻaoʻao
ʻO kaʻaiʻana i kahi sālemona e like me kaʻaiʻana e hiki iā ia ke hāʻawi iāʻoe i kekahi mau huaʻai a me nā meaʻai. E hoʻomaka me kekahi lettuce a hoʻomoʻi i nā'ōpona paʻipaʻi, nā'ōpiʻa, ka pears, nā hua, keʻaila, nā kukama, nā'ōpuʻu, nā piʻoma'ōmaʻomaʻa'ōmaʻomaʻo, broccoli a me ka puaʻaʻala. Me ka nui o nā hui pū, hiki iāʻoe keʻai i ka sālana'ē aʻe i kēlā lā i kēia lā.
Eʻai i ka sālemona e like me kaʻai hoʻokahi aʻelua paha i kēlā me kēia pule.
Ke hanaʻoe i ka lawaikinia, e hoʻomaopopoʻoe e hoʻonui i ka līni a me kekahi mau māla ulu ulu. E lawe i ke koena o ke kōmato, eʻoki i ka mea e lawelawe ai ma kaʻaoʻao. E hoʻonui i nā mea kanu i kāu mau mea 'ai a me nā mea kolo, aiʻole i ka kānana paha.
> Kālā:
> Hoʻopiʻi SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Co. 2013.
> Sampson L, Rimm E, Hollman PC, de Vries JH, Katan MB. "Flavonol a me nā kīʻaha kīʻaha i nā meaʻoihana olakinoʻAmelika." J Am Diet Assoc. 2002; 102 (10): 1414-1420.
> Scalbert A, Williamson G. "Ka laweʻana i kaʻai a me ka bioavailability o polyphenols." J Nutr. 2000; 130 (8S Provid): 2073S-2085S.
> Ke Kulanui o nā Kulanui,ʻEpekema a me Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha."