ʻO ka meaʻai ke aʻo ʻana i nā meaʻai i loko o ka meaʻai, pehea e hoʻohana ai ke kino ia mau mea, a me ka pilina ma waena o ka ʻai, ke olakino, a me nā maʻi.
Hoʻohana ka poʻe Nutritionists i nā manaʻo mai ka molecular biology, biochemistry a me genetics e hoʻomaopopo i ka hopena o nā meaʻai i ke kino o ke kanaka.
Hoʻopili pū ka Nutrition i ka hoʻohana ʻana o nā kānaka i kā lākou mau meaʻai e hōʻemi ai i ka pilikia o ka maʻi, he aha ka mea e ʻai ai ke kanaka i ka nui a i ʻole ka liʻiliʻi o ka meaʻai, a pehea e hana ai nā maʻi allergies.
Hāʻawi nā meaʻai i ka meaʻai. ʻO ka protein, ka carbohydrate, nā momona, nā huaora, nā minerala, ka fiber a me ka wai nā meaʻai a pau. Inā ʻaʻole i loaʻa i nā kānaka ke koena kūpono o nā meaʻai i kā lākou meaʻai, piʻi aʻe ko lākou pilikia o ka ulu ʻana i kekahi mau pilikia olakino.
E wehewehe kēia ʻatikala i nā meaʻai like ʻole e pono ai ke kanaka a me ke kumu. E noʻonoʻo pū i ka hana o ka meaʻai a me ka meaʻai meaʻai.
Ka papa o nā mea
Macronutrients
ʻO ka Macronutrients nā meaʻai e pono ai nā kānaka ma kahi nui.
Pūleapohola
ʻO ke kō, ka starch a me ka fiber kekahi ʻano o ka carbohydrate.
Kāleka he mau carbohydrates maʻalahi. Wehe koke ke kino a komo i ke kō a me ka starch i hana ʻia. Hiki iā lākou ke hāʻawi i ka ikehu wikiwiki, akā ʻaʻole lākou e haʻalele i ke kanaka me ka piha. Hiki iā lākou ke hoʻonui i ke kō koko koko. ʻO ka piʻi pinepine ʻana o ke kō i hoʻonui i ka pilikia o ka maʻi maʻi type 2 a me kona mau pilikia.
puluniu he waiʻaleʻa nō hoʻi. Hoʻopau ke kino i kekahi mau ʻano fiber a hoʻohana iā lākou no ka ikehu; ʻO nā mea ʻē aʻe e hoʻololi ʻia e ka maʻi bacteria, aʻo nā ʻano ʻē aʻe e hele i loko o ke kino.
ʻO ka fiber a me ka starch i hana ʻole ʻia he mau kalapona paʻakikī. He manawa lōʻihi ka wā e wāwahi ai ke kino a hoʻopaʻa i nā ʻakika paʻakikī. Ma hope o ka ʻai ʻana i ka fiber, ʻoi aku ka piha o ke kanaka no ka lōʻihi. Hiki i ka fiber ke hoʻemi i ka pilikia o ka maʻi diabetes, ka maʻi cardiovascular a me ka maʻi maʻi colorectal. ʻOi aku ka maikaʻi ma mua o nā kō a me nā ʻakika i hoʻomaʻemaʻe ʻia.
E aʻo hou e pili ana i ka fiber maanei.
kumuʻiʻo
Hoʻokumu ʻia nā protein i nā amino acids, nā mea hoʻohui kūlohelohe maoli.
Aia he 20 amino acids. Pono kekahi o lākou, ʻo ia hoʻi, pono e loaʻa i nā kānaka ma o ka meaʻai. Hiki i ke kino ke hana i nā mea ʻē aʻe.
Hāʻawi kekahi mau meaʻai i nā protein piha, ʻo ia hoʻi, aia lākou i nā waikawa amino pono āpau e pono ai ke kino. Loaʻa i nā meaʻai ʻē aʻe nā hui like ʻole o nā waikawa amino.
ʻAʻole i loaʻa i ka hapa nui o nā meaʻai meaʻai meaʻai i nā protein piha, no laila pono ke kanaka e hahai ana i ka meaʻai vegan e ʻai i nā ʻano meaʻai a puni ka lā e hāʻawi ai i nā waikawa amino pono.
E aʻo hou e pili ana i ka protein ma aneʻi.
Nā momona
Pono nā momona no:
- lubricating sila
- kōkua i nā kino e hana i nā hormones
- ʻae i ke kino e komo i kekahi mau huaora
- hōʻemi i ka ʻāʻī
- mālama i ke olakino lolo
ʻO ka nui o ka momona hiki ke alakaʻi i ka momona, ka cholesterol kiʻekiʻe, ka maʻi ate a me nā pilikia olakino ʻē aʻe.
Eia naʻe, ʻokoʻa ke ʻano o ka momona a ke kanaka e ʻai ai. ʻOi aku ka maikaʻi o nā momona momona ʻole, e like me ka ʻaila ʻoliva, ma mua o nā momona momona, ka mea maʻamau mai nā holoholona.
Ma kēia ʻatikala, e aʻo e pili ana i nā ʻano momona like ʻole a me kahi e loaʻa ai.
ka wai
Aia i loko o ke kino kanaka makua a hiki i ka 60% wai a pono ia no nā hana he nui. ʻAʻole i loko o ka wai nā calorie a ʻaʻole hāʻawi i ka ikehu.
Manaʻo ka poʻe he nui e ʻai i 2 lita, a i ʻole 8 mau aniani wai i kēlā me kēia lā, akā hiki ke hele mai kēia mai nā kumu meaʻai, e like me nā huaʻai a me nā mea kanu. ʻO ka hoʻomaʻemaʻe kūpono e hopena i ka mimi melemele melemele.
E hilinaʻi pū ʻia nā koi i ka nui a me nā makahiki o kēlā me kēia kanaka, nā kumu kūlohelohe, nā pae hana, ke kūlana olakino, etc.
Kaomi ma aneʻi e ʻike i ka nui o ka wai e pono ai ke kanaka i kēlā me kēia lā a ma ʻaneʻi e ʻike i nā pono o ka wai inu.
Micronutrients
Pono nā micronutrients i nā mea liʻiliʻi. Loaʻa iā lākou nā huaora a me nā minela. Hoʻohui nā mea hana i kekahi manawa i nā meaʻai. ʻO nā laʻana, ʻo ia ka palaoa paʻa a me ka raiki.
Nā Minelala
Pono ke kino i carbon, hydrogen, oxygen a me ka nitrogen.
Pono nō hoʻi ia i nā minerala meaʻai, e like me ka hao, potassium, etc.
I ka hapanui o nā hihia, ʻo ka ʻai ʻokoʻa a me ke kaulike e hāʻawi i nā minerala e pono ai ke kanaka. Inā he hemahema, hiki i ke kauka ke ʻōlelo i nā mea hoʻohui.
Eia kekahi mau minerala e pono ai ke kino e hana maikai.
Paila pāʻiko
ʻO ka potassium kahi electrolyte. ʻAe ia i ka hana kūpono o nā puʻupaʻa, naʻau, nā ʻiʻo a me nā aʻalolo. KA 2015-2020 Nā Kūlana Meaʻai no ʻAmelika paipai i nā mākua e ʻai i ka 4 milligrams (mg) o ka pālolo i kēlā me kēia lā.
ʻO ka liʻiliʻi hiki ke alakaʻi i ke koko kiʻekiʻe, ka hahau ʻana a me nā pōhaku puʻupaʻa.
Hiki i ka nui ke hoʻopōʻino i ka poʻe me ka maʻi kīkī.
ʻO nā ʻavokado, ka wai niu, ka maiʻa, nā hua maloʻo, ka ʻōpala, nā pī a me nā lentil he kumu maikaʻi.
E aʻo hou e pili ana i ka potassium ma aneʻi.
Sodium
ʻO ka sodium kahi electrolyte e kōkua:
- mālama i ka hana aʻalolo a me ka ʻiʻo
- hoʻoponopono i nā pae wai i loko o ke kino
ʻO ka liʻiliʻi hiki ke alakaʻi i ka hyponatremia. ʻO nā hōʻailona ka lethargy, huikau a me ka luhi. E aʻo hou ma aneʻi.
Hiki i ka nui ke alakaʻi i ke koko kiʻekiʻe, kahi e hoʻonui ai i ka pilikia o ka maʻi cardiovascular a me ka hahau.
ʻO ka paʻakai papaʻaina, i haku ʻia me ka sodium a me ka chloride, he mea ʻono kaulana. Eia nō naʻe, ʻai ka hapa nui o ka poʻe i ka nui o ka sodium no ka mea aia maoli ia i ka hapa nui o nā meaʻai.
Manaʻo ka poʻe akamai i ka hoʻohui ʻana i ka paʻakai papa i kā lākou ʻai. Manaʻo nā alakaʻi o kēia manawa e ʻai ʻole ma mua o 2 mg o ka sodium i kēlā me kēia lā, a i ʻole hoʻokahi teaspoon.
Aia kēia ʻōlelo paipai i nā kumu kūlohelohe a me ka paʻakai i hoʻohui ʻia e ke kanaka i kā lākou ʻai. Pono ka poʻe me ke koko kiʻekiʻe a i ʻole ka maʻi kīkī.
ʻEhia ka nui o ka paʻakai e pono ai ke kanaka? E ʻike ma aneʻi.
ka pōhaku
Pono ke kino i ka calcium e hana i nā iwi a me nā niho. Kākoʻo pū ia i ka ʻōnaehana nerve, ke olakino cardiovascular a me nā hana ʻē aʻe.
Hiki i ka liʻiliʻi ke hoʻonāwaliwali i nā iwi a me nā niho. ʻO nā hōʻailona o kahi hemahema koʻikoʻi e like me ke kani ʻana o nā manamana lima a me nā loli i ka puʻuwai puʻuwai, hiki ke hoʻoweliweli i ke ola.
ʻO ka nui loa e hiki ke alakaʻi i ka constipation, nā pōhaku kīkī, a me ka hoʻemi ʻana i ka absorption o nā mineral ʻē aʻe.
Manaʻo nā alakaʻi o kēia manawa no nā mākua i ka 1 mg i kēlā me kēia lā a me 000 mg no nā wahine 1 a ʻoi aku.
ʻO nā kumu waiwai maikaʻi ka waiu, tofu, legumes a me nā lau ʻōmaʻomaʻo lau.
E aʻo hou e pili ana i ka calcium.
Pākuʻi
Loaʻa ka Phosphorus i kēlā me kēia cell i loko o ke kino a kōkua i nā iwi olakino a me nā niho.
ʻO ka liʻiliʻi o ka phosphorus hiki ke alakaʻi i ka maʻi iwi, pili i ka ʻai, ka ikaika o ka ʻiʻo a me ka hoʻonohonoho ʻana. Hiki iā ia ke alakaʻi i ka anemia, ʻoi aku ka nui o ka maʻi o ka maʻi, ka wela a i ʻole ka ʻeha ʻana i ka ʻili, a me ka huikau.
ʻO ka nui o ka meaʻai ʻaʻole hiki ke hoʻopilikia i ke olakino, ʻoiai hiki ke ʻawaʻawa ma muli o nā mea hoʻohui, nā lāʻau lapaʻau, a me nā pilikia metabolism phosphorus.
Pono nā mākua e ʻai ma kahi o 700mg o ka phosphorus i kēlā me kēia lā. ʻO nā kumu waiwai maikaʻi ʻo ia ka waiu, salmon, lentils a me ka cashews.
No ke aha e pono ai nā kānaka i ka phosphorus? E ʻike ma aneʻi.
makanekiuma
Hāʻawi ka Magnesium i ka ʻiʻo a me ka hana nerve. Kōkua ia i ka hoʻoponopono ʻana i ke koko a me ke kō koko a hiki i ke kino ke hana i nā protein, iwi a me DNA.
ʻO ka liʻiliʻi o ka magnesium hiki ke alakaʻi i ka nāwaliwali, nausea, ka luhi, nā wāwae hoʻomaha, pilikia ka hiamoe, a me nā hōʻailona ʻē aʻe.
Hiki i ka nui ke alakaʻi i ka digestive a me nā pilikia puʻuwai paha.
ʻO nā nati, ka spinach a me nā pī kahi kumu maikaʻi o ka magnesium. Pono nā wahine makua i 320 mg o ka magnesium i kēlā me kēia lā, a pono i nā kāne makua i 420 mg.
No ke aha e pono ai ka magnesium? Kaomi ma aneʻi no ka ʻike hou aku.
Zinc
He kuleana ko Zinc i ke olakino o nā pūnaewele o ke kino, ka ʻōnaehana pale, ho'ōla ʻeha a me ka hana ʻana i nā protein.
ʻO ka liʻiliʻi hiki ke alakaʻi i ka lilo o ka lauoho, ka pōʻino o ka ʻili, ka loli ʻana o ka ʻono a i ʻole ka ʻala, a me ka maʻi maʻi, akā kakaikahi kēia.
Hiki i ka nui ke alakaʻi i nā pilikia digestive a me ke poʻo. Kaomi ma aneʻi no ka ʻike hou aku.
Pono nā wahine makua i ka 8 mg o ka zinc i kēlā me kēia lā, a pono i nā kāne makua he 11 mg. ʻO nā kumu meaʻai ʻo ka ʻoy, ka pipi, ka palaoa ʻaina kakahiaka ikaika, a me nā pīni kālua. No ka ʻike hou aku e pili ana i nā kumu meaʻai o ka zinc, kaomi ma aneʻi.
Pehea ka maikaʻi o ka zinc i ke olakino kanaka? Kaomi ma aneʻi no ka ʻike hou aku.
Hana
He mea koʻikoʻi ka hao no ke kūkulu ʻana i nā ʻulaʻula ʻulaʻula, kahi e lawe ai i ka oxygen i nā wahi āpau o ke kino. He kuleana nō hoʻi ia i ka hoʻokumu ʻana i ka ʻiʻo pili a me ka hana ʻana o nā hormones.
ʻO ka liʻiliʻi hiki ke alakaʻi i ka anemia, me nā pilikia digestive, nāwaliwali a me ka pilikia noʻonoʻo. E aʻo hou e pili ana i ka hao ma aneʻi.
Hiki i ka nui ke kumu i nā pilikia digestive a hiki i nā pae kiʻekiʻe loa ke make.
Loaʻa nā kumu maikaʻi i ka cereal paʻa, ke ake pipi, nā lentils, ka spinach a me ka tofu. Pono nā mākua i 8 mg o ka hao i kēlā me kēia lā, akā pono nā wahine i 18 mg i ko lākou mau makahiki hānau.
No ke aha he mea nui ka hao? E ʻike ma aneʻi.
manganese
Hoʻohana ke kino i ka manganese e hana i ka ikehu; he kuleana ia i ka hoʻopaʻa koko a kākoʻo i ka ʻōnaehana pale.
ʻO ka liʻiliʻi hiki ke alakaʻi i nā iwi nāwaliwali i nā keiki, nā ʻili ʻili i nā kāne, a me nā loli o ka naʻau i nā wahine.
Hiki i ka nui ke kumu i ka ha'alulu, ka ʻiʻo spasms, a me nā hōʻailona ʻē aʻe, akā ma nā helu kiʻekiʻe loa.
ʻO ka mussels, ka hazelnuts, ka laiki ʻulaʻula, ka moa a me ka spinach e hāʻawi ana i ka manganese. Pono nā kāne makua i ka 2,3 mg o ka manganese i kēlā me kēia lā, a pono nā wahine i ka 1,8 mg.
E aʻo hou e pili ana i ka manganese ma aneʻi.
keleawe
Kōkua ke keleawe i ke kino e hana i ka ikehu a hana i nā ʻiʻo pili a me nā kīʻaha koko.
ʻO ka liʻiliʻi o ke keleawe hiki ke alakaʻi i ka luhi, nā ʻāpana o ka ʻili maʻemaʻe, ka cholesterol kiʻekiʻe, a me nā maʻi ʻili pili. He kakaikahi.
ʻO ka nui o ke keleawe hiki ke alakaʻi i ka pōʻino o ke ake, ʻeha ʻōpū, nausea a me ka ʻōpū. ʻO ka nui o ke keleawe e hōʻemi ana i ka lawe ʻana i ka zinc.
ʻO nā kumu waiwai maikaʻi ʻo ke ake pipi, ʻoysters, ʻuala, halo, hua sesame a me nā hua sunflower. Pono nā mākua i 900 micrograms (mcg) o ke keleawe i kēlā me kēia lā.
No ke aha he mea nui ke keleawe? Kaomi ma aneʻi no ka ʻike hou aku.
Selenium
Hana ʻia ʻo Selenium ma mua o 24 selenoproteins a he koʻikoʻi koʻikoʻi i ka olakino hānau a me ka thyroid. Ma ke ʻano he antioxidant, hiki iā ia ke pale i ka pōʻino o nā cell.
ʻO ka nui o ka selenium hiki ke hoʻoulu i ka hanu kālika, ka maʻi maʻi, ka huhū, ka ʻili ʻili, ka lauoho palupalu a i ʻole nā kui, a me nā hōʻailona ʻē aʻe.
ʻO ka liʻiliʻi hiki ke alakaʻi i ka maʻi puʻuwai, ka ʻike ʻole i nā kāne a me nā ʻāʻī.
Pono nā mākua i 55 mcg o ka selenium i kēlā me kēia lā.
ʻO nā nati Brazil kahi kumu maikaʻi loa o ka selenium. ʻO nā kumu mea kanu ʻē aʻe e pili ana i ka spinach, oatmeal a me ka bean baed. ʻO ka tuna, ka ham, a me ka macaroni paʻa nā kumu nui.
E aʻo hou e pili ana i ka selenium ma aneʻi.
nā wikamina
Pono nā kānaka i ka liʻiliʻi o nā huaora like ʻole. ʻO kekahi o lākou, e like me ka vitamina C, he mau antioxidants. ʻO ia ke kōkua i ka pale ʻana i nā cell mai ka pōʻino ma o ka wehe ʻana i nā molekala ʻona, i kapa ʻia nā radical manuahi, mai ke kino.
Hiki i nā huaora ke:
Hiki i ka wai: ʻO nā huaora B ʻewalu a me ka huaora C
Hiki ke hoʻoheheʻe ʻia: Nā huaora A, D, E a me K
E aʻo hou e pili ana i nā huaora ma aneʻi.
ʻO nā huaora hoʻoheheʻe wai
Pono nā kānaka e ʻai mau i nā huaora hiki ke hoʻoheheʻe ʻia i ka wai no ka mea ʻoi aku ka wikiwiki o ke kino a ʻaʻole hiki ke mālama maʻalahi.
| ʻO Vitamin | Ka hopena o ka liʻiliʻi loa | Nui loa ka hopena | kumu |
| B-1 (thiamine) | Beriberi ʻO ka maʻi Wernicke-Korsakoff | ʻAʻole mākou ʻike, no ka mea, hoʻokuʻu ʻia ke kino i ka mimi. | ʻO ka cereals a me ka laiki, ka puaʻa, ka iʻa, ka pīʻeleʻele |
| B-2 (riboflavin) | ʻO nā pilikia Hormonal, nā maʻi ʻili, ka pehu o ka waha a me ka puʻu | ʻAʻole mākou ʻike, no ka mea, hoʻokuʻu ʻia ke kino i ka mimi. | ʻO ke ake o ka pipi, ka palaoa kakahiaka, ka oatmeal, ka yogurt, nā halo, nā ʻalemona |
| B-3 (niacin) | ʻO Pellagra, me ka hoʻololi ʻana i ka ʻili, ka ʻōlelo ʻulaʻula, ka digestive a me nā hōʻailona neurological | ʻO ka ʻulaʻula o ka maka, ke kuni ʻana, ka ʻili, ke poʻo, ka ʻeha a me ka ʻūlū | ʻO ke ake o ka pipi, ka umauma moa, ka laiki ʻeleʻele, ka palaoa i hoʻonui ʻia, ka pīkī. |
| B-5 (pantothenic acid) | ʻO ka ʻeha a me ka wela ma nā lima a me nā wāwae, ka luhi, ka ʻeha o ka ʻōpū | ʻO nā pilikia digestive i ka nui. | ʻO ka palaoa kakahiaka, ke ake pipi, nā halo shiitake, nā hua sunflower |
| B-6 (pyridoxamine, pyridoxal) | ʻO ka anemia, ka maʻi ʻino, ka loli o ka ʻili, ke alelo pehu | ʻO ka pōʻino o ke aʻalolo, nalowale ka mana o ka ʻiʻo | ʻO Chickpeas, ate pipi, tuna, umauma moa, cereals waiwai, ʻuala |
| B-7 (biotin) | ʻO ka lilo o ka lauoho, ka ʻūhā a puni nā maka a me nā wehe kino ʻē aʻe, conjunctivitis | ʻAʻole maopopo | ʻO ke ake o ka pipi, ka hua manu, ka iʻa, nā hua sunflower, ka ʻuala |
| B-9 (ʻakika folic, folate) | Nawaliwali, luhi, pilikia ka noonoo, ka puuwai palpitations, pokole ka hanu | Hiki ke hoʻonui i ka maʻi kanesa | ʻO ke ake o ka pipi, ka spinach, ka pīʻeleʻele, ka cereals waiwai, asparagus |
| B-12 (kobalamine) | Anemia, luhi, constipation, pohō kaumaha, hoʻololi neurological | ʻAʻohe hopena ʻino i hōʻike ʻia | ʻO nā pāpaʻi, ke akepaʻa pipi, ka hū i hoʻonui ʻia, nā waiu mea kanu a me nā cereals kakahiaka, kekahi mau iʻa momona. |
| Vitamin C (ʻakika ascorbic) | ʻO Scurvy, e like me ka luhi, ka ʻūhū, ka ʻāʻī ʻāʻī, ka maikaʻi ʻole o ka hoʻōla ʻana i ka ʻeha | Nausea, ʻaʻai, ʻōpū ʻōpū | ʻO nā hua citrus, nā hua, nā ʻulaʻula a me ka ʻōmaʻomaʻo, nā kiwi, broccoli, nā ʻuala i kālua ʻia, nā wai paʻa. |
ʻO nā huaora hiki ke hoʻoheheʻe ʻia i ka momona
Hoʻopili ke kino i nā huaora hiki ke hoʻoheheʻe ʻia ma o ka ʻōpū me ka hoʻohana ʻana i nā momona (lipids). Hiki i ke kino ke mālama iā lākou a ʻaʻole hoʻopau koke iā lākou. ʻAʻole hiki i ka poʻe e hahai ana i ka ʻai haʻahaʻa momona ke komo i kēia mau huaora. Inā nui nā pilikia, hiki ke kū mai nā pilikia.
| ʻO Vitamin | Ka hopena o ka liʻiliʻi loa | Nui loa ka hopena | kumu |
| Vitamina A (retinoids) | Makapō pō | ʻO ke kaumaha ma ka lolo, nausea, noʻonoʻo, ʻeha ka ʻili, ka ʻeha a me ka iwi, ka ʻili alani. | ʻuala, ake pipi, spinach a me nā lau ʻōmaʻomaʻo ʻeleʻele ʻē aʻe, kāloti, ʻōpala hoʻoilo |
| Wikamina D | He ʻino ka iwi a me nā iwi palupalu | Anorexia, pohō kaumaha, hoʻololi i ka puʻuwai puʻuwai, hōʻino i ka ʻōnaehana cardiovascular a me nā puʻupaʻa | ʻO ka ʻike ʻana i ka lā a me nā kumu meaʻai: ka aila ate cod, nā iʻa momona, nā huahana waiū, nā wai paʻa |
| ʻO ka Vitamin E | ʻO ka neuropathy peripheral, retinopathy, hoʻemi ʻia ka pane ʻana o ke kino | Hiki ke hoʻemi i ka hiki o ke koko e hoʻopaʻa | ʻO ka hua palaoa, nā nati, nā ʻanoʻano, ka sunflower a me ka aila safflower, spinach |
| ʻO ka Vitamin K | ʻO ke koko a me ka hemorrhage i nā hihia koʻikoʻi | ʻAʻohe hopena ʻaoʻao, akā hiki ke launa pū me nā mea hoʻokahe koko a me nā lāʻau lapaʻau ʻē aʻe. | ʻO nā lau lau, ʻōmaʻomaʻo, soy, edamame, okra, natto |
Loaʻa nā multivitamins e kūʻai aku ma nā hale kūʻai a i ʻole ma ka pūnaewele, akā pono nā kānaka e kamaʻilio me kā lākou kauka ma mua o ka lawe ʻana i nā mea hoʻohui, e nānā pono lākou no lākou.
antioxidants
Ke hana nei kekahi mau meaʻai ma ke ʻano he antioxidants. Hiki i kēia mau huaora, nā minela, nā protein a i ʻole nā ʻano molekole ʻē aʻe. Kōkua lākou i ke kino e hoʻopau i nā mea ʻawaʻawa i kapa ʻia ʻo nā radical manuahi a i ʻole nā ʻano oxygen reactive. Inā nui ka nui o kēia mau mea i loko o ke kino, hiki ke hopena i ka pōʻino a me ka maʻi.
E aʻo hou e pili ana i nā antioxidants ma aneʻi.
E ʻike ma aneʻi i nā meaʻai he kumu maikaʻi o nā antioxidants.
ʻO ka meaʻai meaʻai vs
He meaʻai meaʻai meaʻai i kākau inoa ʻia (RD a i ʻole RDN) e aʻo i ka meaʻai, ka meaʻai a me ka meaʻai. No ka lilo ʻana i meaʻai meaʻai, pono ke kanaka e hele i ke kulanui i ʻae ʻia, hoʻopau i kahi papahana i ʻae ʻia, hoʻopau i kahi hana koʻikoʻi, hele i kahi hoʻokolohua laikini, a hoʻopau i nā hola 75 a ʻoi aku ka hoʻomau ʻana i ka hoʻonaʻauao i kēlā me kēia 5 makahiki. Hana ka poʻe Dietitian ma ke olakino pilikino a me ka lehulehu, ka hoʻonaʻauao, ka olakino ʻoihana, ka noiʻi a me ka ʻoihana meaʻai.
He mea ʻai meaʻai aʻo i ka meaʻai ma o ka hoʻonaʻauao pilikino a i ʻole ka hoʻonaʻauao kūlana, akā ʻaʻole kūpono lākou e hoʻohana i nā koho RD a i ʻole RDN. Hana pinepine ka poʻe Nutritionists i ka ʻoihana meaʻai a me ka ʻepekema meaʻai a me ka ʻenehana.
hōʻuluʻulu manaʻo
ʻO ka meaʻai ke aʻo ʻana i ka meaʻai a me kona hopena i ke kino. Pono nā kānaka e ʻai i nā meaʻai like ʻole e loaʻa ai ka nui o nā meaʻai.
Ke koho nei kekahi poʻe e hahai i kahi meaʻai kikoʻī, kahi e nānā ai lākou i kekahi mau meaʻai a pale aku i nā mea ʻē aʻe. Pono paha ka poʻe e hana i kēia e hoʻolālā pono i ka loaʻa ʻana o nā huaora a pau e pono ai e mālama i ko lākou olakino.
ʻO ka meaʻai momona i nā meaʻai mea kanu a e kaupalena ana i nā momona holoholona i hoʻohui ʻia, nā meaʻai i hana ʻia, a me ke kō a me ka paʻakai i hoʻohui ʻia i mea e pono ai ke olakino o ke kanaka.
E ʻike i nā meaʻai like ʻole ma aneʻi:
- ʻAi mea kanu
- papaʻai mediterania
- ʻai DASH
- Meaʻai Vegan
- ʻAiʻai maka
- Papaʻai Paleo
- ʻAiʻai Gluten
- ʻAi keto
