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Ke hele nei ʻoe i kahi papaʻai a hoʻāʻo paha e hoʻomaikaʻi i kou olakino ma o ka meaʻai, hoʻolilo ʻoe i ka manawa he nui i ka nānā ʻana i nā helu ma nā ʻaoʻao o nā pahu, kini, a me nā pūʻolo meaʻai. A ʻoiai ke kamaʻilio nui ʻia nei e pili ana i ke ʻano o ka lepili hou a me ka hoʻomaikaʻi maikaʻi ʻana i ka meaʻai ke hele lākou e loli i ka 2016 a ʻoi paha, ʻaʻole i nui ke kūkā kamaʻilio e pili ana i nā helu maoli ma ka pahu-i kēlā me kēia lā nā waiwai, e pili ana i nā ʻae ʻai meaʻai i ʻōlelo ʻia (RDA) no nā mea e like me nā calorie, momona, protein, carbohydrates, a me nā meaʻai like ʻole a me nā huaora-pono hoʻi e hoʻonui.

He aha e manaʻo ai ma nā lepili ʻai hou

No laila ke hoʻohui nei nā helu āu e aʻo nei i kahi papaʻai olakino? ʻO ka Papa Meaʻai a Meaʻai, ʻo ia kekahi ʻāpana o ka National Academy of Science 'Institute of Medicine a me ke kino e kuleana ana i ka hoʻokumu ʻana i kēia mau waiwai. ʻOiai ʻo ka nui o nā helu i hoʻohana ʻia i hoʻonohonoho ʻia a i ʻole ma mua o 1993, i ka wā i hoʻolauna ʻia ai nā lepili meaʻai, ʻo ke anaina ke ana pololei o ka awelika o ka pae o ka ʻai i kēlā me kēia lā e lawa ai nā koi pono o 97 a 98 pākēneka o nā kānaka olakino.

ʻO kēia mau helu, ʻoiaʻiʻo, he evolution. Nānā ka papa i nā RDA i kēlā me kēia ʻelima a 10 mau makahiki, a ma waena o nā hoʻoponopono hou ʻia ʻana o ka noiʻi no ka meaʻai ma lalo o ka loiloi mau. ʻO ia ke ʻano he mau kaukani o nā haʻawina holoholona a me nā kānaka i hoʻopaʻa ʻia e hōʻoia i ka paʻa ʻana o nā waiwai i manaʻo ʻia i ka noiʻi hou loa. No ka mea ua hoʻolālā ʻia kēia mau helu mai ka ʻepekema mai ka hoʻomaka ʻana, hiki iā ʻoe ke manaʻo i nā loli liʻiliʻi ma mua o nā loli nui. No ka laʻana, hoʻokahi manaʻo no nā lepili hou e hoʻohaʻahaʻa i ka haʻawina no ka sodium mai 2,400 milligrams (mg) i ka lā i 2,300 mg / lā a e helu i ka nui o nā kō i hoʻohui ʻia i kēlā me kēia lawelawe.

ʻO ke ala maʻalahi loa e ʻoki i ke kō

ʻOiaʻiʻo, pono e lawe ʻia nā helu āpau āu e heluhelu ai me ka palaoa a i ʻole ka paʻakai. (A i ʻole ke one, e noʻonoʻo ana i ke kūlana o ka sodium i kēia manawa. ʻOiai ʻo nā kānaka ʻelua e hahai ana i ka ʻai 2,000-calorie e loaʻa i nā ʻano pono like ʻole e pili ana i ka pākēneka o ka momona, protein, carbs, a me ka fiber a lākou e makemake ai e ʻai i loko, ʻaʻohe ʻelua kino a meaʻai paha i like. Inā ʻoe e holo ana a hana nui paha i ka yoga wela, pono paha ʻoe i ka sodium hou aʻe e pani ai i ka mea i nalowale i ka hou. Inā ʻoe e hana nei e hoʻonui i ka nui o ka ʻiʻo, ʻo ka protein kahi meaʻai nui. Inā noho ʻoe ma Alaska, pono paha ʻoe i nā huaora D hou aʻe ma mua o ke kanaka e noho ana i ka lā Hawaiʻi.

ʻO nā meaʻai maikaʻi loa e ʻai ai ma mua a ma hope o kahi hoʻomaʻamaʻa

ʻO nā ʻāpana papaʻai papaʻai i manaʻo ʻia ʻo ia wale nō: Nā Manaʻo. ʻO nā helu i ʻōlelo ʻia ʻo ia ka nui i ʻike ʻia e ka poʻe ʻepekema e pale i ka hemahema o ka meaʻai a me ka overexposure. No laila ʻoiai ʻo ka hahai ʻana i kēia mau helu e kōkua iā ʻoe e pale aku i ka scurvy a me ka lāʻau ʻawaʻawa A, ʻaʻole ʻo lākou wale nō nā alakaʻi e noʻonoʻo ai i ka wā e hoʻolālā ai i kāu mau meaʻai. Hiki i nā mea e like me ka makahiki, ke kāne, ka pae hana, a me kahi āu e noho ai ke hoʻoikaika i ka meaʻai maikaʻi loa no kou kino a me kāu mau pahuhopu. No ke kōkua maikaʻi ʻana i kahi polokalamu ʻai, e launa me kahi kahu hānai papa inoa i hiki ke hoʻomaʻamaʻa maikaʻi i kāu papaʻai.

na Mary Hartley, RD, no DietsinReview.com

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