Kaʻai no nā mākua makua

Anter

• Hōʻuluʻulu Manaʻo
• He aha ka meaʻai a no ke aha he mea nui ia no ka poʻe mākua?
• He aha ka mea e paʻakikī ai iaʻu e ʻai i ke olakino i koʻu mau makahiki?
• Pehea e hiki ai iaʻu ke ʻai i ke olakino i koʻu mau makahiki?
• He aha kaʻu e hana ai inā pilikia wau i ka ʻai olakino?

Hōʻuluʻulu Manaʻo

He aha ka meaʻai a no ke aha he mea nui ia no ka poʻe mākua?

ʻO ka meaʻai e pili ana i ka ʻai ʻana i ka papaʻai olakino a kaulike hoʻi i loaʻa i kou kino nā mea momona e pono ai. ʻO nā mea momona nā mea i loko o nā meaʻai e pono ai i ko mākou kino i hiki iā lākou ke hana a ulu. Pākuʻi ʻia lākou i nā huehue, nā momona, nā protein, nā wikamina, nā minelala, a me ka wai.

He mea nui ka meaʻai maikaʻi, ʻaʻohe mea i kou mau makahiki. Hāʻawi iā ʻoe i ka ikaika a hiki ke kōkua iā ʻoe e kaohi i kou kaupaona. Hiki iā ia ke kōkua i ka pale ʻana i kekahi mau maʻi, e like me ka osteoporosis, ke koko kiʻekiʻe, nā maʻi puʻuwai, ʻano diabetes he 2, a me kekahi mau maʻi ʻaʻai.

Akā i kou mau makahiki, e loli kou kino a me kou ola, a pēlā nō e hana ai i kāu mea e pono ai e noho olakino. ʻO kahi laʻana, pono paha ʻoe i nā calorie ʻuʻuku, akā pono ʻoe e lawa i nā mea momona. Pono kekahi mau mākua ʻelemakule i ka protein.

He aha ka mea e paʻakikī ai iaʻu e ʻai i ke olakino i koʻu mau makahiki?

Hiki i kekahi mau hoʻololi ke hiki ke hiki i kou mau makahiki ke paʻakikī iā ʻoe e ʻai i ke olakino. Pākuʻi ʻia kēia mau mea i kāu

• ʻO ka nohona home, e like me ka noho wale ʻana a i ʻole ka pilikia i ka hele a puni
• ʻO ke olakino, kahi e paʻakikī ai iā ʻoe ke kuke a hānai iā ʻoe iho
• Nā lāʻau, hiki ke hoʻololi i ka ʻono o ka meaʻai, hoʻomaloʻo i kou waha, a i ʻole lawe i kou makemake
• Loaʻa kālā, ʻo ia hoʻi ʻaʻole paha kāu kālā no ka meaʻai
• ʻIke o ka pilau a me ka ʻono
• Hoʻopilikia i ka nau ʻana a i ʻole ke ale ʻana i kāu meaʻai

Pehea e hiki ai iaʻu ke ʻai i ke olakino i koʻu mau makahiki?

E noho olakino i kou mau makahiki, pono ʻoe

• E ʻai i nā meaʻai e hāʻawi iā ʻoe i ka nui o nā mea momona me ka ʻole o ka nui o nā calorie keu, e like me
  • Nā huaʻai a me nā mea kanu (koho i nā ʻano like ʻole me nā waihoʻoluʻu ʻōlinolino)
  • Nā hua a pau, e like me ka oatmeal, palaoa palaoa holoʻokoʻa, a me ka laiki palaunu
  • ʻO ka waiū momona ʻole a momona momona paha a me ka tī, a i ʻole ka soy a i ʻole ka waiū laiki i hoʻohui i ka wikamina D a me ka calcium
  • Mea ʻai kai, nā io wīwī, nā moa, a me nā hua
  • Nā pīni, nā nati, a me nā ʻanoʻano
• Hōʻalo i nā calorie nele. ʻO kēia nā meaʻai me ka nui o nā calories akā he kakaikahi nā meaola, e like me ka palaoa, ke kanakē, nā mea i hoʻomoʻa ʻia, ka soda, a me ka waiʻona.
• E koho i nā meaʻai i haʻahaʻa i ka kolesterol a me ka momona. Makemake ʻoe e hoʻāʻo e hōʻalo i nā momona momona a trans. ʻO nā momona momona ka momona maʻa mau mai nā holoholona. Hana ʻia nā momona trans i nā momona i ka margarine lāʻau a me ka hoʻopōkole ʻana i ka mea kanu. ʻIke paha ʻoe iā lākou i loko o kekahi mau mea i hoʻomoʻa ʻia i kūʻai ʻia a me nā meaʻai palai i nā hale ʻaina wikiwiki.
• Inu lawa ka wai, no laila ʻaʻole ʻoe e maloʻo. Ua nalowale kekahi poʻe i ko lākou make wai i ko lākou mau makahiki. A ʻo kekahi mau lāʻau e hana i mea nui aʻe i ka nui o nā wai.
• E hooikaika kino. Inā ua hoʻomaka ʻoe e nalowale i kou makemake, ʻo ka hoʻoikaika ʻana paha e kōkua iā ʻoe e pōloli.

He aha kaʻu e hana ai inā pilikia wau i ka ʻai olakino?

I kekahi manawa hiki i nā pilikia olakino a i ʻole nā ​​pilikia ʻē aʻe ke paʻakikī i ka ʻai olakino. Eia kekahi ʻōlelo aʻoaʻo e kōkua ai paha:

• Inā ua luhi ʻoe i ka ʻai hoʻokahi ʻana, e hoʻāʻo e hoʻonohonoho i kekahi mau meaʻai potluck a kuke paha me kahi hoa. Hiki iā ʻoe ke nānā i ka loaʻa ʻana o kekahi mau meaʻai ma ke kikowaena waena kokoke, kikowaena kaiāulu, a i ʻole kahi hale haipule.
• Inā loaʻa iā ʻoe kahi pilikia e nau, e ʻike i kāu kauka niho e nānā no nā pilikia
• Inā pilikia ʻoe i ka ale ʻana, e hoʻāʻo e inu i nā wai he nui me kāu pāʻina. Inā ʻaʻole kōkua kēlā, e nānā me kāu mea mālama ola. ʻO ke kūlana olakino a lāʻau lapaʻau paha ke kumu o ka pilikia.
• Inā pilikia ʻoe i ka honi ʻana a me ka hoʻāʻo ʻana i kāu meaʻai, e hoʻāʻo e hoʻohui i ke kala a me ke ʻano e hoihoi hou aʻe i kāu meaʻai
• Inā ʻaʻole lawa ka ʻai ʻana, e hoʻohui i kekahi mau mea olakino olakino i ka lā holoʻokoʻa e kōkua ai iā ʻoe e loaʻa hou nā mea momona a me nā calories
• Inā paʻakikī ka maʻi iā ʻoe e kuke a hānai iā ʻoe iho, e nānā me kāu mea mālama ola. Kākoʻo paha ʻo ia i ka mea hoʻoponopono hana, nāna e kōkua iā ʻoe e loaʻa nā ala e hoʻomaʻalahi ai.

NIH: National Institute ma ka ʻelemakule

• ʻO nā papaʻai momona i nā iʻa a me nā mea kanu hiki ke hoʻonui i kou mana lolo