Hiki iāʻoe keʻai ma mua o kou manaʻo
Ehia nā meaʻai eʻaiʻia e ka meaʻai? Ināʻoe e noi i nā poʻe'ē aʻe, e loaʻa iāʻoe ka'ōlelo aʻo likeʻole. (Ma kaʻaiʻana i ka meaʻai,ʻo ia hoʻi nā huapalapala, raiki, bale, a me nā mea'ē aʻe, i ka mea i hoʻolapalapaʻia me ka flours a me nā mea momona paha, e like me nā meaʻai, nā pīpī, nā keke, a pēlā aʻe)
Nui nā poʻe e manaʻo nei he nui ka nui o kaʻai eʻaiʻia e kākou, he "zero," a ke hāpai nei lākou i nā manaʻo hoʻopiʻi no kēiaʻike.
ʻO kekahi poʻe eʻai wale ana i nā meaʻai meaʻai eʻike i ka maikaʻi loa o ko lākou ola ma hope o ka hoʻololiʻana.
ʻO kekahi kumu pili e hiki i nā kānaka ke loli i ka nui o ka lāʻau carbohydrate hiki iā lākou keʻae. ʻO nā kānaka e hahai nei i kahiʻai ponoʻole -kaʻa i meaʻai no ko lākou kaumaha a iʻole i ke olakino e hoʻemi i kaʻaiʻai maʻalea a lākou eʻai ai. ʻO kēiaʻatikala no nā kānaka e makemake ana e hoʻololi iki i kā lākou meaʻai a makemake i kahi alakaʻi e pili ana i nā hana e hana ai i kēia.
ʻO ka hana mua,ʻo ia wale nō e hoʻolohe i ka nui o nā meaʻai eʻaiʻia i ka meaʻai eʻai neiʻoe. ʻAi ka hapanui o nā kānaka ma mua o ka nui o nā meaʻai iʻaiʻia, no ka mea,ʻoi aku ka nui o ka nui o nā lawelawe ma mua o ka mea i manaʻoʻia. Eia kekahi laʻana,ʻo ka mea i hoʻohanaʻia he "'āpana berena" i kēia manawa, heʻano liʻiliʻi, e like me ka nui o nā pīpī pālahalaha ma mua o nā makahiki. Pēlā nō,ʻaʻole iʻai iki nā kānaka i ka hapalua o ke kīʻiki laiki a iʻole ka oatmeal i manaʻoʻia he lawelawe.
Pehea ka nui o kaʻai eʻai?
Wahi a ka 2010 Dietary Guidelines no nāʻAmelika, ua'ōleloʻia kahi wahine 35 makahiki eʻai i nāʻaonoʻeono o ka palaoa i kēlā lā i kēia lā.
Ehia ka nui o ka "'aeke aeneke" o kaʻai meaʻai? Eia kekahi mau hiʻohiʻona:
- 1'āpana berena (i kekahi manawa i kapaʻia he "liʻiliʻi")
- 1/2 kīʻaha laiki a me ka pīkāka (e puka i waho i ke kīʻaha kīʻaha a nānā i ka nui o kēiaʻano)
- 1/2 kapu i kaʻaila
- 1/2 o nā pōiki
- 1/4 o kahi peke piha
- 1/3 o kahiʻeha nui
Hōʻike kēia papa i ka nui o ka palaoa e mālama ana i ka nui, hoʻopili i ka'enece equivalents (kaomi ma nā hōʻailona polu).
ʻO ia keʻano o ka wahine 35 makahiki eʻai i ka hapalua o ka oatmeal, he sandwich i ka 100% mau meaʻai palaoa a pau, a me ke kīʻaha pasta (aiʻole kahi'āpana pizza) i ka lā o ka lā, a ua waihoʻia ka waihoʻana no kahi'āpena o kekahi mau mākiki a iʻole kekahi popcorn. Inā makemakeʻoe eʻai i kēia mau mea ma mua o kēia,ʻo kaʻokiʻana i kēia wahi, he hoʻomaka nui loa ia a hiki i ka hopena maikaʻi.
Eia kekahi, e hoʻomanaʻo i nā meaʻai e like me nā keke, nā kuki, a me nā meaʻono'ē aʻe i hanaʻia me ka palaoa e heluʻia e like me nā meaʻai ma ka hoʻohui pūʻana me nā hua i hoʻohuiʻia.
E like me ka mea hiki, Eʻai i kāu mau kīʻaha
Ma kēiaʻano, manaʻo mākou i nā'ōkino i "ʻoiaʻiʻo" maoli-ʻo ia hoʻi,ʻaʻole eʻiliʻia i loko o ka palaoa a hanaʻia i loko o flakes. ʻO kaʻoi aku o ka lepo a me ka mālahalaha paha i ka palaoa,ʻo kaʻoi aku ka hana e like me ka'ōpala i hoʻopiliʻia a iʻole ke kōkoʻa wale nō i loko o ke kino.
No ke aha mākou iʻai ai i ka nui o nā meaʻai?
ʻO kahi o ka pilikia e holo nei mākou i loko,ʻo ia hoʻi, ua aʻoʻia nā kānaka he maikaʻi nā'ōpona me nā momona.
Me ka hoʻokomoʻana o ka US Department of Agriculture Food Pyramid i kahi 30 mau makahiki i hala aku nei, ua hoʻomaka ka hōʻiliʻiliʻana i ka palaoa. Ma muli o kaʻaiʻana o kaʻai i ke kumu o kēlā pā, ua aneaneʻia lākou he mau "meaʻaiʻole" e nā poʻe he nui. Eia kekahi, he pinepine nā'ā'ī i ka manaʻoʻia e like me ka "maikaʻi." ("Make a ma waena o nā meaʻai? E loaʻa i kahiʻeke piha me ka liʻiliʻi liʻiliʻi.") I kēia manawa,ʻike mākou i kēia hopena i loaʻa nā hopena maikaʻiʻole no nā poʻe he nui i ka wā e hāʻule koke ai nā huakaʻi i loko o nā kino.
ʻOiai, uaʻikeʻiaʻaʻole kēlāʻano maikaʻi loa o kēlā mau "ʻeleʻele maikaʻi", no ka mea, he nui nā calories'ē aʻe ma ka starch.
ʻO ka pua a me ka lālā (kahi i weheʻia i ka "keʻokeʻo" a iʻole nā hōʻano'ē aʻe paha o ka palaoa) kahi i loaʻa ai ka fiber a me nā meaʻai. Eia naʻe, ua maʻalahi ka mālama a laweʻiaʻana o ka palaoa, a ua hele aku nā kānaka e hilinaʻi iā lākou ma keʻano he kumu kalole maʻalahi a me ka meaʻai maʻalahi.
He aha kā mākou mea eʻai ai?
ʻO ka nīnau nui, "he aha kā mākou eʻai ai?" ʻO ka paneʻana,ʻo ia ka hoʻokomoʻana i nā huaʻaʻalaʻole-ʻole,ʻo kekahi hua, a me nā meaʻai iʻoi aku ma mua o nā pāʻona a me nā momona. Ma keʻano o kaʻeke piha nui,ʻo ia nā meaʻaiʻehā,ʻo kahi mea pani maikaʻi, he mau'ākī puaʻa liʻiliʻi wale nō me ka waiʻu pēpē, aiʻole kekahi mau hua'ōlelo, aiʻole nā huaʻala paha me ka paʻiʻana e like me ka meaʻai .
Ma hope o kahi manawa kūpono he hoʻokahi aʻelua paha, e noʻonoʻo i ka hoʻokipaʻana i kaʻaiʻana i nā meaʻai kālaiʻaha . Inā loaʻa ka hopena maikaʻiʻana o nā mea helo a me nā mea hōʻailona (e like paha, ma ke kahe o ke koko, ka koko koko, a me nāʻano o kouʻano), e makemake pahaʻoe e ho'āʻo hou i kaʻikeʻana i nā mea e kū pono iāʻoe.
Nā kumuhana:
USDA. "E koho i koʻu'ōpala" Pūnaewele pūnaewele, e pili ana i ka 2010 Dietary Guidelines for Americans.
Kālepa'ĀinaʻIke Hoʻonaʻauao'Ake kālā. "ʻO ka Wheat's Role i ka US Diet ua hoʻololi i nā makahiki he nui". 2009.