He meaʻai maikaʻi loa nā nati a he meaʻai maikaʻi loa ke hele ʻoe.
Hoʻopiha ʻia lākou me nā momona olakino, fiber, a me ka protein a he kumu maikaʻi loa ia o nā meaʻai nui a me nā antioxidants.
Eia kekahi, ua hōʻike ʻia nā haʻawina he nui nā pono olakino e ʻai ana i ka ʻai ʻana i nā nati, me ka hoʻohaʻahaʻa ʻana i ka cholesterol, ke koko, a me ke kō koko (1, 2, 3, 4).
Eia naʻe, noʻonoʻo kekahi poʻe inā pili ka ʻai ʻana i nā nati i kā lākou meaʻai.
Hoʻohālikelike kēia ʻatikala i nā nati maka a me nā nati i kālua ʻia a nānā kikoʻī i ke ʻano o ke olakino.
Ka papa o nā mea
No ke aha i kālua ʻia ai nā nati?
Hoʻomoʻa pinepine ʻia nā nati i mea e hoʻomaikaʻi ai i ko lākou ʻono, ʻala, a me ke ʻano crunchy (5).
ʻO ka hoʻomoʻa ʻana ʻo ia ka kuke ʻana me ka wela maloʻo, kahi e kuke ai i ka meaʻai ma nā ʻaoʻao a pau. ʻO ka hapa nui o nā nati i kālua ʻia me ka ʻole o kā lākou pūpū, koe naʻe nā pistachios, i ʻāhu ʻia i loko o kā lākou pūpū.
I kēia manawa, ʻaʻole i kālua ʻia nā hua maka.
Hoʻohana ʻia nā ʻano hana hoʻomoʻa i kekahi manawa e hoʻokaʻawale i nā pūpū nut mai kā lākou mau kernels. He ala maʻamau kēia no ka hoʻopaʻa ʻana i ka cashews a ʻo ke kumu ʻaʻole kūʻai maka ʻia (6).
ʻElua ʻano nui o ka ʻala:
- Kalua maloʻo: ʻO ka ʻala ʻana me ka ʻaila ʻole. Hiki ke hoʻomaloʻo ʻia nā hua i loko o ka umu a i ʻole ka pā palai.
- ʻO ka ʻaila ʻaila: ʻAla i ka ʻaila. Hiki ke kālua ʻia nā hua ʻai i ka ʻaila i loko o ka umu a i ʻole ka pā.
Ma waho aʻe o kēia mau ʻano ʻelua, hiki ke hoʻomoʻa ʻia nā nati i ka microwave.
Hiki iā ʻoe ke kūʻai i nā nati i kālua ʻia a iā ʻoe iho.
Summary: Hoʻomoʻa pinepine ʻia nā nati e hoʻomaikaʻi i ko lākou ʻano a me ka ʻono. Hiki ke kālua ʻia me ka ʻaila a i ʻole.
Loaʻa nā ʻano meaʻai like ʻole
Hoʻololi ka hoʻomoʻa ʻana i nā nati i ko lākou ʻano a me ka hoʻohui kemika.
Ma ke ʻano kikoʻī, hoʻololi ia i ka waihoʻoluʻu a hoʻemi i ko lākou ʻano maʻamau, ka hopena i ko lākou ʻano crunchy (5, 7).
ʻO nā nati maka a me nā nati i kālua ʻia he like loa ka nui o ka momona, carbohydrates a me ka protein. ʻOiai ua ʻoi aku ka momona a me nā calorie o nā nati i kālua ʻia i kēlā me kēia gram, he liʻiliʻi ka ʻokoʻa.
Hoʻokahi auneke (28 grams) o nā ʻalemona maka he 161 kalama a me 14 kalama o ka momona, ʻoiai ka nui like o nā ʻalemona maloʻo maloʻo he 167 kaloli a me 15 kalama o ka momona (8, 9).
Pēlā nō, ʻo 1 auneke (28 grams) o ka pecans maka he 193 calories a me 20 grams o ka momona, akā ʻo ka nui like o ka pecans maloʻo maloʻo he 199 calories a me 21 grams o ka momona (10, 11).
I ka wā e kālua ʻia ai, nalowale ka makū o ka nati. No laila, ʻoi aku ka liʻiliʻi o ka nati i kālua ʻia ma mua o ka nati maka. ʻO kēia ke kumu i ʻoi aʻe ai ke kiʻekiʻe o ka momona o kēlā me kēia auneke i nā nati i kālua ʻia (12).
Ua ʻike kekahi mau haʻawina ʻaʻole hoʻololi ka ʻai ʻana i nā nati i ka momona holoʻokoʻa. Eia naʻe, ʻoi aku ka maʻalahi o nā momona polyunsaturated i loko o nā nati i kālua ʻia i ka oxidation, ʻoiai ke hoʻololi nei ke ʻano o ka nati (7, 13, 14).
I kēia manawa, ʻano like loa ka protein a me ka carbohydrate o nā nati maka a me nā nati i kālua ʻia. Eia nō naʻe, ʻoi aku ka kiʻekiʻe a i ʻole ka haʻahaʻa o nā nati kālua i loko o kēia mau macronutrients, ma muli o ke ʻano o ka nati (15).
Kūlike ʻole i ka manaʻo kaulana, ʻoi aku ka kiʻekiʻe o ka momona a me nā calories ma mua o nā nati maloʻo maloʻo. No ka mea, he kiʻekiʻe maoli ka momona o nā nati a ʻaʻole hiki ke komo hou aku me ka momona i hoʻohui ʻia (16, 17).
Summary: Loaʻa i nā nati maka, maloʻo, a me ka aila ka nui o nā calorie, momona, carbohydrates, a me ka protein.
Hiki ke hōʻino i nā momona maikaʻi i loko o nā hua ʻai
Nui nā huaʻai i ka monounsaturated a me ka polyunsaturated fatty acids. Hiki i kēia mau momona maikaʻi ke hoʻohaʻahaʻa i ka cholesterol koko a hiki ke pale aku i ka maʻi puʻuwai (18).
ʻO nā wela kiʻekiʻe a me nā manawa kuke lōʻihi ka hopena nui loa
Ke ʻike ʻia nā momona polyunsaturated i ka wela, e like me ka ʻai ʻana, ʻoi aku ka maikaʻi o ka pōʻino a i ʻole ka oxidized.
Hiki i kēia ke alakaʻi i ka hoʻokumu ʻana i nā radical manuahi ʻino, hiki ke hōʻino i kāu mau cell.
ʻO ka momona oxidized, a i ʻole ka momona rancid, ke kuleana no ka ʻono maikaʻi ʻole a me ke ʻala o kekahi mau nati.
ʻO ka mea pōmaikaʻi, hiki iā ʻoe ke hōʻemi i ka hoʻokumu ʻana o kēia mau radical manuahi ma o ka hoʻomalu ʻana i ke kaʻina hana ʻana.
ʻO ke kī ka hoʻoponopono ʻana i ka mahana a me ka manawa kuke. Ua hōʻike ʻia nā haʻawina i ka wā e kālua ʻia ai nā nati ma kahi haʻahaʻa haʻahaʻa a hiki i ka mahana wela, ʻaʻole hiki ke wāwahi ʻia ko lākou momona.
Ua hōʻike ʻia kahi haʻawina ʻoi aku ka kiʻekiʻe o ka wela o ka ʻuala a ʻoi aku ka lōʻihi o ka manawa ʻohi ʻana, ʻoi aku ka nui o ka loaʻa ʻana o nā nati i kahi mea e hōʻike ana i ka oxidation. ʻO ka likelihood o ka oxidation ma muli o ke ʻano o ka nut (13).
No ka laʻana, i ka wā i kālua ʻia ai nā nati ma lalo o nā kūlana koʻikoʻi ma 180°C (356°F) no 20 mau minuke, ua hoʻonui ʻia ka mea i hōʻike i ka oxidation i 17 paʻi ma mua o nā nati maka (13).
I ka hoʻohālikelike ʻana, ua hoʻonui ʻia ka mea i hōʻike i ka oxidation i 1,8 mau manawa no nā hazelnuts a me 2,5 mau manawa no nā pistachios (13).
ʻO kēia ma muli o ka nui o nā momona polyunsaturated i nā nati. ʻO ia ka 72% o kā lākou mau momona momona, ka momona momona kiʻekiʻe loa o nā nati āpau (19).
Ma ka haʻawina hoʻokahi, i ka wā i kālua ʻia ai nā nati ma kahi mahana wela (120–160°C), ʻoi aku ka haʻahaʻa o ka oxidation (13).
Hiki ke ʻoki ʻia i ka wā mālama
ʻO nā momona polyunsaturated i loko o nā nati ʻoi aku ka maʻalahi i ka oxidation i ka wā mālama.
ʻO kēia ke kumu o ka loli ʻana o ke ʻano o nā nati i ka wā e ʻai ʻia ai, e ʻae ai i ka momona e hui maʻalahi me ka oxygen a lilo i mea hoʻoheheʻe ʻia (7).
Hoʻemi kēia i ke ola o nā nati. No laila, pono e mālama ʻia nā nati i kālua ʻia no ka manawa pōkole ma mua o nā nati maka.
Hoʻohui ʻia, hōʻike kekahi mau haʻawina e hana ʻia nā momona trans ma hope o ka ʻai ʻana, akā ʻaʻole liʻiliʻi ka nui (20, 21).
Summary: Hiki ke ho'opō'ino i nā momona polyunsaturated maika'i i loko o nā nati, akā hiki iā'oe ke kōkua i ka hō'emi 'ana i kēia pō'ino ma ke kālua 'ana i nā wela ha'aha'a. Eia kekahi, ʻo ka hoʻomoʻa ʻana i nā nati e hōʻemi i ko lākou ola.
Ua nalowale kekahi mau meaʻai i ka wā e kālua ai
ʻO nā nati kahi kumu maikaʻi loa o nā meaʻai, me ka vitamin E, ka magnesium a me ka phosphorus. Hoʻokomo pū ʻia lākou me nā antioxidants.
ʻO kekahi o kēia mau meaʻai he mea wela a hiki ke nalowale i ke kaʻina hana ʻana.
No ka laʻana, ua wāwahi ʻia kekahi mau ʻano antioxidants i ka wā e kālua ai. He mea koʻikoʻi nā antioxidants i kou olakino no ka mea kōkua lākou i ka pale ʻana i kou mau cell mai ka pōʻino i hana ʻia e nā radical manuahi (13).
Eia naʻe, ua hōʻike ʻia ka hoʻonui ʻana i ka mahana a me ka manawa e hoʻemi ai i ka hana antioxidant, akā i kekahi ʻano.
Ma hoʻokahi haʻawina, ua emi mau ka nui o nā antioxidants i loko o nā nati like ʻole mai ka hoʻomaka ʻana o ka ʻai ʻana ma 150°C (302°F) a hiki i 30 mau minuke ma hope (22).
ʻO ka mea hoihoi, hoʻonui ka hana antioxidant ma hope o 60 mau minuke. ʻOiaʻiʻo, hoʻokumu ʻia nā pūhui me ka hana antioxidant i ka wā o ka hopena kemika i ka wā e kālua ʻia ai nā nati (13, 22).
Eia kekahi, ʻaʻole i hōʻino ʻia nā antioxidants a pau ma ka ʻai ʻana. Ua ʻike ʻia kahi haʻawina ʻaʻohe hopena o ka ʻuala i ka nui o nā antioxidants lutein a me zeaxanthin i nā pistachios a me nā hazelnuts (23).
Hōʻike pū nā haʻawina i ka nalowale ʻana o ka huaora E, thiamine a me nā carotenoids i ka wā e kālua ai. Eia nō naʻe, pili maoli ka nui o ka pohō i ke ʻano o ka nati a me ka mahana ʻai (13, 21, 23).
ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kahi haʻawina ʻo ka hoʻomoʻa ʻana i nā ʻalemona a me nā walnuts i hopena i ka nui o ka pohō o ka huaora ma mua o ka ʻai ʻana i nā hazelnuts, ʻoiai ʻo ke kaʻina hana o ka ʻai ʻana i nā pistachios ʻaʻole i pau ka huaora.
Ua piʻi aʻe ka pohō o ka huaora i ka piʻi ʻana o ka mahana o ka ʻuala (23).
ʻO nā pae o ka alpha-tocopherol, ʻo ke ʻano ikaika loa o ka huaora E, ʻike ʻia hoʻi i ka hopena i ka wā e kālua ai. Ma hope o ka ʻai ʻana no 25 mau minuke ma 140°C (284°F), ua emi nā pae ma 20% i nā ʻalemona a me 16% i nā hazelnuts, ke hoʻohālikelike ʻia me nā nati maka (23).
ʻOi aku ka kiʻekiʻe o ka wela o ka ʻala, ʻoi aku ka nui o ka alpha-tocopherol i nalowale. Ma hope o 15 mau minuke o ka ʻala ʻana ma 160–170°C (320–340°F), ua hoʻemi ʻia nā pae e 54% no nā ʻalemona a me 20% no nā hazelnuts, i hoʻohālikelike ʻia me nā nati maka (23).
Ua emi iho ka nui o ka Thiamine i ka wā o ka ʻala ʻana a, e like me ka alpha-tocopherol, ua emi hou aʻe i nā wela kiʻekiʻe. ʻAʻole i pili nā pae Riboflavin (23).
Ma keʻano holoʻokoʻa, ʻokoʻa ka pane ʻana o kēlā me kēia ʻano o ka nati a me kēlā me kēia meaʻai i ka ʻala, ma muli o ke ʻano o ka nati a me nā kūlana hoʻopalapala.
ʻOiai ua nalowale kekahi mau huaora i ka wā e kālua ai, e hoʻomanaʻo ʻaʻole ʻo nā nati ke kumu kumu o kēia mau huaora. ʻO kahi ʻokoʻa ʻo nā ʻalemona, kahi waiwai i ka huaora E (8).
Summary: Ua nalowale kekahi mau antioxidants a me nā huaora i ka wā e kālua ai. ʻO ka nui o ka poho e pili ana i ka mahana a me ka lōʻihi o ka'ōpala. He ʻokoʻa hoʻi ma waena o ke ʻano o nā nati.
Hiki ke hana ʻia nā hua kemika ʻino
ʻO ka ʻono momona, ka waihoʻoluʻu a me ka ʻala o nā nati i kālua ʻia ma muli o nā pūhui i hana ʻia i loko o kahi hopena kemika i kapa ʻia ʻo Maillard reaction.
He hopena ia ma waena o ka amino acid asparagine a me ke kō maoli i loko o nā nati. Hana ʻia kēia i ka wā e wela ai lākou ma luna o 120°C (248°F) a hāʻawi i nā nati i kālua ʻia i ko lākou kala ʻeleʻele (24).
Acrylamide
ʻO ka hopena Maillard paha ke kuleana no ka hoʻokumu ʻana i ka mea ʻino acrylamide.
Ua ʻike ʻia kēia mea e hoʻoulu ai i ka maʻi kanesa i nā holoholona ke ʻai ʻia i ka nui loa. Loaʻa paha i nā hopena carcinogenic i loko o ke kanaka, akā liʻiliʻi nā hōʻike (25, 26).
ʻOi aku ka hopena o ka wela o ka ʻai ʻana i ka hoʻokumu ʻana o ka acrylamide ma mua o ka manawa ʻohi (27).
ʻOi aku ka maʻalahi o nā ʻalemona i ka hoʻokumu ʻana o ka acrylamide no ka mea aia lākou i ka nui o ka amino acid asparagine.
Hoʻomaka ka Acrylamide e hana i loko o nā ʻalemona i ka wā e wela ai lākou ma luna o 130°C (266°F). ʻOi aku ka kiʻekiʻe o ka hoʻokumu ʻana o ka Acrylamide i nā mahana ma luna o 285°F (146°C).
Ua hōʻike ʻia nā hopena o kahi noiʻi ua piʻi nui ka pae acrylamide i ka wā i kālua ʻia ai nā ʻalemona no 25 mau minuke ma ke ana wela ma waena o 139 a me 162°C (282–323°F) (13).
Hoʻopuka nā hua ʻokoʻa i nā pae like ʻole o nā acrylamides i ka wā e ʻai ai
Ua hōʻike ʻia ka noiʻi like ʻana he haʻahaʻa ka pae acrylamide haʻahaʻa i nā hua ʻē aʻe i ka wā e ʻai ai.
ʻAneʻane pāpālua ʻia ka nui o kēia pūhui i loko o nā pistachios i ka wā i kālua ʻia ai ma ka mahana like me nā ʻalemona, a ʻaʻohe acrylamide i ʻike ʻia i loko o nā nati macadamia toasted, walnuts, a hazelnuts (13).
He mea nui e hoʻomaopopo ʻoiai ʻoiai ua ʻike ʻia ʻoe i ka acrylamide i loko o nā ʻalemona, a me nā meaʻai ʻē aʻe, ʻoi aku ka haʻahaʻa o kēia mau helu ma mua o nā mea i manaʻo ʻia he pōʻino (26, 30).
Eia nō naʻe, inā makemake ʻoe e hōʻemi i ka ʻike ʻana i ka acrylamide mai nā ʻalemona, e ʻoluʻolu e kālua iā lākou ma kahi haʻahaʻa haʻahaʻa ma kahi o 130°C (265°F).
Summary: Hiki ke hana ʻia kahi mea ʻino i kapa ʻia ʻo acrylamide i loko o nā ʻalemona i ka wā e kālua ʻia ai i nā wela kiʻekiʻe. Eia nō naʻe, ʻaʻole ʻino ka nui o ka acrylamide e hana ai.
Hiki ke loaʻa i nā nati maka nā hua bacteria a me nā haʻakai
ʻO nā maʻi bacteria hiki ke hōʻino, e like me Salmonella et E. coli, hiki ke loaʻa i loko o nā nati maka.
No ka mea, kiola ʻia a hāʻule paha i ka lepo i kekahi manawa i ka wā e ʻohi ai. Inā haumia ka lepo i ka hua bacteria, hiki koke i nā nati ke pili me ka bacteria.
Hiki i ka wai haumia ke hoʻokomo i nā hua bacteria ʻino, i ka wā o ka ʻohi ʻana a i ʻole ma hope o ka ʻohi ʻana.
Ma kaʻoiaʻiʻo, Salmonella ua ʻike ʻia i loko o nā nati, me nā ʻalemona, nā nati macadamia, nā walnuts, a me nā pistachios (31, 32, 33).
Ua ʻike ʻia kahi haʻawina ʻaneʻane 1% o nā laʻana o nā hua like ʻole Salmonella, me ka heluna contamination kiʻekiʻe loa ma nā nati macadamia a me ka haʻahaʻa loa i nā hazelnuts. ʻAʻole i ʻike ʻia i ka pecans.
Eia naʻe, ka nui o Salmonella ʻike ʻia he haʻahaʻa, no laila ʻaʻole hiki ke hoʻoulu i ka maʻi i ka poʻe olakino (31).
ʻOiai he kakaikahi ka maʻi maʻi ma muli o nā nati i hoʻohaumia ʻia, he koʻikoʻi loa ia.
Ma ʻAmelika Hui Pū ʻIa, ua hoʻopili ʻia ka ʻai ʻana i nā ʻalemona maka i a Salmonella maʻi ahulau, ʻoiai ka ʻai ʻana i nā hazelnuts i loko o ka pūpū i pili i kahi maʻi maʻi o E. coli (34, 35).
Me ka manao e hoemi SalmonellaMa ʻAmelika Hui Pū ʻIa, pono e hoʻopili ʻia nā ʻalemona āpau (36).
ʻOiai e hoʻemi ana ka nui o nā hua bacteria ma luna o lākou, Salmonella ua ʻike ʻia i loko o kahi laʻana o nā pistachios i kālua ʻia i ka wā o kahi haʻawina. ʻO kekahi haʻawina i loaʻa ʻaʻole Salmonella ou E. coli i loko o nā nati i kālua ʻia (37, 38).
Eia hou, hiki i nā nati ke loaʻa i ka aflatoxin carcinogen ʻawaʻawa, i hana ʻia e nā haʻani e hoʻohaumia ai i nā nati a me nā kīʻaha.
Ua ʻike ʻia ia i loko o nā nati maka a me nā hua ʻala, me nā pistachios a me nā walnuts. ʻAʻole wela loa ka Aflatoxin a hiki ke ola i ke kaʻina hana ʻana (39, 40).
ʻO ke ala maikaʻi loa e pale aku ai i ka aflatoxin, ʻo ia ka mālama ʻana i ka haʻahaʻa a me ka mahana i ka wā maloʻo a me ka mālama ʻana, ma mua o ka ʻai ʻana (40).
Summary: Loaʻa paha i nā nati maka nā bacteria ʻino, e like me Salmonella. Hiki ke loaʻa ka Aflatoxin i nā nati. ʻO ka mālama pono ʻana a me ka mālama ʻana ʻo ia ke ala maikaʻi loa e pale aku ai i ka haumia.
He aha ke ʻano āu e ʻai ai
ʻO ka pane pōkole ʻelua.
He olakino maikaʻi loa nā hua maka, akā loaʻa paha i loko o lākou nā hua bacteria ʻino. Eia nō naʻe, inā hana lākou, ʻaʻole hiki ke hoʻoulu i ka maʻi.
Ma kekahi ʻaoʻao, ʻoi aku ka liʻiliʻi o nā antioxidants a me nā huaora. Hiki ke hōʻino ʻia kekahi o kā lākou mau momona maikaʻi a hiki ke hana ʻia ka acrylamide, akā ʻaʻole i ka nui o ka pōʻino.
ʻO ka hope loa, hiki ke loaʻa ka hopena nui i ka mahana a me ka lōʻihi.
Inā kalua ʻia nā huaʻai ma kahi mahana haʻahaʻa a i ʻole ma kahi o 140°C (284°F) ma kahi o 15 mau minuke, e hōʻemi ʻia ka pohō o ka huaora, ʻaʻole pōʻino nā momona maikaʻi, a ʻaʻole hiki ke hoʻomaʻamaʻa i ka acrylamide.
Inā makemake ʻoe e ʻai i nā nati kalua ʻia, e hoʻomanaʻo ʻo kekahi mau nati kālua i kūʻai ʻia ma nā hale kūʻai i hoʻomoʻi ʻia me ka paʻakai a ua uhi ʻia kekahi i ke kō.
Ma mua o ke kūʻai ʻana i nā nati i kālua ʻia, e kūʻai maka a hoʻomoʻa iā ʻoe iho, ʻoi aku ka maikaʻi ma ka umu. Ma kēia ala e hiki ai iā ʻoe ke hoʻomalu maikaʻi i ka mahana a hoʻomoʻa i ka nui o nā nati i ka manawa hoʻokahi.
Eia kekahi, ʻo ka ʻai ʻana i nā mahana haʻahaʻa ma waena o 120 a me 140 ° C (ʻo 120 a me 140 ° C) - a me nā mahana waena ma waena o 140 a me 160 ° C (284 a me 320 ° F) ua hōʻike ʻia e ) ʻono ʻono loa (13).
Inā makemake ʻoe e hoʻonui i ka ʻono ma ka hoʻomoʻa ʻana i nā nati i ka ʻaila, e hoʻomanaʻo ʻaʻole kūpono kekahi mau aila no ka ʻaila. E kālua iā lākou i ka ʻaila a koho i ka ʻaila kūpaʻa wela, e like me ka ʻaila niu.
Summary: He olakino maikaʻi nā hua maka a me nā hua ʻala. ʻOi aku ka maikaʻi e kālua iā ʻoe iho ma kahi mahana ma kahi o 284°F (140°C) no 15 mau minuke.
ʻO ka hopena hope loa
He maikaʻi nā nati maka a me nā nati kālua no ke olakino a hāʻawi i nā pono olakino.
Loaʻa nā ʻano like ʻelua o nā calorie, protein, carbohydrates a me ka fiber.
Eia nō naʻe, hiki i ka ʻai ʻana i nā nati ke hōʻino i ko lākou mau momona maikaʻi, hoʻemi i kā lākou meaʻai meaʻai a alakaʻi i ke kūkulu ʻana i kahi mea ʻino i kapa ʻia ʻo acrylamide.
Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka maikaʻi o nā nati maka ma mua o nā nati i kālua ʻia e loaʻa i nā hua bacteria ʻino e like me Salmonella.
ʻO kēlā ʻōlelo, haʻahaʻa kēia mau pilikia.
ʻO ka mea nui, ʻo ke ʻano o ka ʻala ʻia ʻana o nā nati hiki ke loaʻa ka hopena nui i ko lākou ʻano meaʻai. Inā ʻoe e kālua iā lākou iho, e mālama haʻahaʻa i ka mahana, ma kahi o 140°C (284°F) no 15 mau minuke. Pono e puka mai nā hua me kahi kala ʻala liʻiliʻi.
E hōʻoia hoʻi ʻaʻole ʻoe e mālama iā lākou no ka lōʻihi loa, no ka mea, ua palena ko lākou ola. ʻO nā nati kālua wale nō āu e manaʻo ai e ʻai i nā lā e hiki mai ana.
He mea maʻalahi ka ʻōlelo aʻoaʻo hope: e hoʻokomo i nā nati maka a i ʻoki ʻia paha i kāu ʻai no ke olakino maikaʻi.
