Nā hana olakino no ka pohō kaumaha
He olakino a olakino ʻole paha ia, kahi hana āu e hana ai me ka noʻonoʻo ʻole e pili ana. ʻO ka poʻe kūleʻa i ka pohō kaumaha, hoʻolilo i ka ʻai olakino i ʻano maʻamau.
Hiki i kēia mau ʻanoʻai olakino olakino ke kōkua iā ʻoe e lilo i ka paona a mālama iā ia.
Hiki i ka lumi kuke ʻohana ke hoʻoulu i nā ʻano ʻai pono ʻole inā hoʻopili ʻia kāu mau papa me nā meaʻai momona. Hoʻonohonoho hou i ka lumi kuke e hana i nā meaʻai hoʻoikaika kino i ke koho kūlohelohe loa.
- E mālama i ka meaʻai olakino i ka maka. E mālama i kahi pola o nā hua ma ka pā a me nā mea kanu i ʻokiʻoki ʻia i loko o ka pahu hau. Ke manaʻo ʻoe i ka pōloli, loaʻa iā ʻoe kahi meaʻai māmā olakino kokoke.
- E hōʻemi i ka hoʻowalewale. Inā maopopo iā ʻoe ʻaʻole hiki iā ʻoe ke kāohi iā ʻoe iho a puni nā kuki, e mālama iā lākou a me nā meaʻai e pili ana i ka papaʻai i hiki ʻole ai, a ʻoi aku paha ka maikaʻi, i waho o ka hale.
- ʻAi mau i nā pā. ʻO ka ʻai pololei ʻana i kahi ipu a i ʻole kahi ʻeke e hāpai i ka ʻai nui ʻana.
- E hoʻohana i nā pā liʻiliʻi. Inā ʻoe e hoʻomaka i kahi pāʻina me ka liʻiliʻi o ka meaʻai i mua ou, e ʻai paha ʻoe i ka liʻiliʻi ma ka pau ʻana.
Kūleʻa ke ola a he nui ka poʻe i ka hopena me ka noʻonoʻo ʻole e pili ana i ka meaʻai a lākou e waiho nei i ko lākou waha. Hiki i nā ʻano aʻe ke kōkua iā ʻoe e hōʻalo i kēia ʻai noʻonoʻo ʻole.
- ʻAi kakahiaka. ʻO kahi ʻōpū hakahaka kahi kono ia e ʻai nui. E hoʻomaka i kou lā me ka palaoa palaoa a palaʻai paha, waiū momona momona a yogurt paha, a me kahi ʻāpana o nā hua.
- E hoʻolālā i mua. Mai kali a pōloli ʻoe e hoʻoholo i ka mea e ʻai ai. E hoʻolālā i kāu meaʻai a hele i ke kūʻai hele ke ʻike ʻoe māʻona. ʻOi aku ka maʻalahi o nā koho pono ʻole e hala.
- E hoʻokuʻu i kāu pale. ʻO ka ʻai ʻana me kou mau maka ma ke kīwī, kamepiula, a i ʻole nā pale kāwili ʻē aʻe e lawe i kou noʻonoʻo mai ka mea āu e ʻai nei. ʻAʻole wale ʻoe e nalo i ka hoʻāʻo ʻana i kāu meaʻai, ʻoi aku ka nui o ka ʻai.
- E ʻai mua i ka meaʻai olakino. E hoʻomaka me ka sup a me ka salakeke a e liʻiliʻi ʻoe i ka pōloli ke huli ʻoe i ka papa nui. E hoʻokele wale i nā soups cream-based a me nā lole salakeke.
- E ʻai pinepine i nā meaʻai māmā. Ma mua o 2 a 3 mau pāʻina nui, hiki iā ʻoe ke ʻai i nā pāʻina liʻiliʻi a me nā meaʻai māmā e mālama ai iā ʻoe iho i ka lā holoʻokoʻa.
- Kaupaona iā ʻoe iho. E kōkua ka ʻike ma ka pālākiō iā ʻoe e ʻike i ka piʻi a i lalo paha o kou kaumaha ma muli o ka ʻai.
- E hoʻoluʻolu i kou hale. ʻO ke anuanu iki i ka hoʻoilo ke kōkua iā ʻoe e kuni i nā mea ʻoi aku ka nui ma mua o ka mālama ʻana i kou home ma ka ʻaoʻao mehana.
ʻO ka ʻai ʻana i ka naʻau, a i ʻole ka ʻai ʻana no ka hōʻoluʻolu ma mua o ka meaʻai, hiki ke hoʻololi i ka mea a me ka nui o kāu ʻai. E hoʻomaikaʻi ai i kou pilina me ka meaʻai:
- Nānā i ka maka a hoʻolohe i ka pepeiao. E hoʻolohe i kou kino no ka manaʻo o kekahi mau meaʻai iā ʻoe. Ono paha ka ʻai iʻaila ʻia i kēia manawa. Akā pehea e ʻike ai i kou ʻōpū i hoʻokahi hola mai kēia manawa?
- E hoʻolohi. E hoʻokau i kāu ʻōpae ma waena o nā nahu a i ʻole ke kamaʻilio ʻana i kou wā e ʻai ai. Ma ke kau ʻana iā ʻoe iho, hāʻawi ʻoe i kou ʻōpū i kahi manawa e piha ai.
- E mālama pono. E heluhelu i nā lepili huaʻai i kāu meaʻai ma mua o kou ʻai ʻana. E kākau i kāu mea e hoʻolālā ai e ʻai ma mua o kou ʻai ʻana. ʻO kēia mau ʻano ʻelua e hoʻokū iā ʻoe a noʻonoʻo ma mua o kou waiho ʻana i kahi mea i kou waha.
- Hoʻololi pehea ʻoe e kamaʻilio ai e pili ana i ka meaʻai. Ma kahi o ka ʻōlelo ʻana "ʻAʻole hiki iaʻu ke ʻai i kēlā," e ʻōlelo, "ʻAʻole wau e ʻai i kēlā." Ke ʻōlelo nei ʻaʻole hiki iā ʻoe e hōʻoluʻolu paha ʻoe iā ʻoe. Ke ʻōlelo nei ʻaʻole ʻoe hoʻonoho iā ʻoe i luna.
Hiki i nā hoaaloha a me ka ʻohana ke kōkua iā ʻoe e noho ma ke ala a hoʻoikaika iā ʻoe ma ke ala. E koho pono i ka poʻe e hoʻomaopopo i ka nui o kēia a me ka mea e kākoʻo iā ʻoe; mai hoʻokolokolo iā ʻoe a hoʻāʻo paha e hoʻowalewale iā ʻoe me nā ʻano ʻai kahiko.
- E hoʻouna i nā hōʻike holomua. E haʻi i kāu mau hoaaloha i kāu pahuhopu pahuhopu a hoʻouna iā lākou i nā hoʻomaikaʻi o kēlā me kēia pule o kāu ʻano.
- E hoʻohana i ka pāpaho kaiaulu. ʻAe kekahi mau polokalamu kelepona iā ʻoe e ʻeʻe i nā mea āpau āu e ʻai ai a kaʻana like ai me nā hoaaloha wae. Hiki i kēia ke kōkua iā ʻoe e hoʻopaʻa a kuleana no nā mea āu e ʻai ai.
ʻO ka momona - nā ʻano olakino; ʻO ka momona - kaʻai olakino
- Papaʻai olakino
- myPlate
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Ramu A, Neild P. ʻAi a me ka meaʻai. I: Naish J, Syndercombe 'Aha D, hua. ʻEpekema Lapaʻau. ʻEkolu huaʻōlelo. Piladelapia, PA: Elsevier; 2019: chap 16.
ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Ianuali 25, 2021.
ʻO ka pūnaewele ʻoihana ʻOihana Ola a me nā lawelawe kanaka. ʻO ke kūlana kūpono a me ke kaumaha. www.healthype People.gov/2020/topics-objectives/topic/nutrition-and-weight-status. Hoʻohou ʻia ʻApelila 9, 2020. Loaʻa iā ʻApelila 9, 2020.
ʻO ka Hana Hana Hana Hana Preventive US; ʻO Curry SJ, Krist AH, et al. Nā hana hoʻohaʻahaʻa kaumaha e hana ai e pale ai i ka maʻi e pili ana i ka momona a me ka make ʻana i nā mākua: ʻO ka ʻōlelo aʻoaʻo a ka US Preventive Services Task Force. JAMA. 2018; 320 (11): 1163-1111. PMID: 30326502 pubmed.ncbi.nlm.nih.gov/30326502/.
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