Ehia mau kauā o nā mea ʻai e ʻai ai i kēlā me kēia lā?

Anter

• Nui nā mea kanu i nā meaʻai he nui
• He aha ka lawelawe ʻana i nā mea kanu?
• Hiki i nā mea kanu ke kōkua i ka pale ʻana i nā maʻi puʻuwai a kōkua iā ʻoe e ola lōʻihi
• Hiki iā lākou ke kōkua iā ʻoe e lilo i ka kaumaha
• Hiki i nā mea kanu ke kōkua i kāu kō kō
• Hiki iā lākou ke hōʻemi i ka makaʻu o kekahi mau maʻi maʻi
• Pehea ʻoe e ʻai ai i kāu mea kanu?
• Ka Laina Lalo

ʻO ka ʻai ʻana i ka nui o nā mea kanu i kēlā me kēia lā ka mea nui.

ʻAʻole wale lākou i ka momona, akā hāʻawi paha lākou i ka pale i nā maʻi like ʻole, e like me ka maʻi diabetes, ka momona, nā maʻi puʻuwai a me kekahi o nā ʻano maʻi ʻaʻai.

Hōʻike ka hapa nui o ka poʻe i ka nui o nā mea ʻai āu e ʻai ai, ʻo ka ʻoi aku ka maikaʻi. Eia nō naʻe, hōʻike ʻia ka noiʻi ʻaʻole paha pēlā ka hihia.

Nānā kēia ʻatikala i nā hōʻike e hoʻoholo ai i ka nui o nā huaʻai āu e ʻai ai i kēlā me kēia lā e loaʻa ai nā keu pono.

Nui nā mea kanu i nā meaʻai he nui

Loaʻa i nā mea kanu nā ʻano huaola maikaʻi like ʻole, ʻoiai ke ʻano o nā mea kanu e hoʻoholo ai i nā meaola i loko a me nā mea hea.

Eia nō naʻe, ʻo nā mea kanu kekahi o nā meaʻai momona loa i ka fiber, nā wikamina a me nā minelala.

Eia kekahi, ʻo ka hapa nui o nā mea kanu e haʻahaʻa i ke kō, ka sodium a me ka momona. Hiki i kekahi mau ʻano ke hoʻoulu loa ma muli o kā lākou kiʻekiʻe o ka wai, i hiki ke pae mai 84 a 95% ().

Hoʻouka pū ʻia nā mea kanu me nā antioxidant a me nā mea kanu pono ʻē aʻe e kōkua i ke kaua ʻana i nā radical free e hōʻino i nā hunaola. Hoʻohui pinepine nā papaʻai waiwai i nā antioxidants i ka lohi o ka ʻelemakule a me kahi haʻahaʻa o ka maʻi (,).

No laila, ʻo ka ʻai ʻana i nā mea kanu like ʻole i kēlā me kēia lā hiki ke hāʻawi iā ʻoe i nā ʻano huaora like ʻole.

Hōʻuluʻulu Manaʻo Nui nā mea kanu i nā meaola he nui, e like me nā wikamina, nā minelala, nā fiber a me nā antioxidants. ʻAi i nā ʻano mea kanu like ʻole e pōmaikaʻi ai mai ke ʻano o nā meaola.

He aha ka lawelawe ʻana i nā mea kanu?

ʻO ka mea i manaʻo ʻia ʻo kahi lawelawe ʻana i nā hua a mea ʻai paha, mamao loa ia mai ka maʻamau a loli maoli i kēlā me kēia ʻāina.

Hoʻololi pū ka nui o ka lawelawe ʻana i ka nui ma muli o ka hana hoʻomākaukau a me nā ana i hoʻohana ʻia.

Hōʻike ka papa ma lalo i kekahi mau nui lawelawe i nā mea kanu e pili ana i nā ʻōlelo ʻokoʻa a nā ʻāina ():

	US a me Kanada	Aupuni Mō'ī Hui Pū 'ia
Nā mea kanu maka (koe naʻe nā lau lau)	1/2 kīʻaha (125 ml)	2.9 oz (80 gram)
Nā lau lau maka	1 kīʻaha (250 ml)	2.9 oz (80 gram)
Nā mea kanu i kuke ʻia	1/2 kīʻaha (125 ml)	2.9 oz (80 gram)
100% wai momona	1/2 kīʻaha (125 ml)	2.9 oz (80 gram)

Hoʻohui ʻia, e hoʻomaopopo e hoʻohana ana kēia mau ʻāina i nā ana ʻokoʻa.

ʻO ka mea hope loa, he mea kūpono ia e haʻi aku i ka nui o nā keʻena aupuni ʻaʻole e helu i kaʻuala i kāu lawelawe ʻana i nā mea kanu i kēlā me kēia lā. ʻO ia no ka mea kiʻekiʻe lākou i ka starch, waiho iā lākou i ka mahele like me ka pasta, laiki a me nā meaʻai starchy ().

Hōʻuluʻulu Manaʻo ʻAʻole hoʻohālikelike a lawelawe ʻia nā mea kanu mea kanu ma muli o ka ʻāina hānau, ka hana hoʻomākaukau a me ka ana i hoʻohana ʻia.

Hiki i nā mea kanu ke kōkua i ka pale ʻana i nā maʻi puʻuwai a kōkua iā ʻoe e ola lōʻihi

Hōʻike mau ka noiʻi ʻana i nā papaʻai momona i nā mea kanu i hiki ke hoʻonui i ke olakino puʻuwai a hōʻemi i ka makaʻu o ka make mua.

Wahi a kekahi mau noiʻi, hiki i ka poʻe e ʻai i nā mea kanu ka nui a hiki i kahi 70% haʻahaʻa o ka loaʻa ʻana o ka maʻi puʻuwai (,,,).

Ma muli paha o ka nui o nā fiber a me nā antioxidant i loaʻa i nā mea kanu (,).

Minamina, hui pū kekahi mau pūʻulu i nā hua a me nā mea kanu, a he hapa nui ka hemahema e kuhikuhi pono i ka nui o nā lau i loko o ka lawelawe ʻana hoʻokahi.

Eia naʻe, ua nānā kahi loiloi o 23 mau noiʻi i kahi loulou ma waena o ka ʻai ʻana he 14 auneki (400 gram) o nā mea kanu i kēlā me kēia lā a me ka 18% haʻahaʻa o ka loaʻa ʻana o ka maʻi puʻuwai ().

ʻO ka ʻai ʻana i ka lau a ka mea ʻai ʻaʻole pale wale paha i kou puʻuwai, akā kōkua pū paha iā ʻoe i kou ola ʻana. ʻO kahi laʻana, ʻike ʻia nā noiʻi e ʻai ana i 8 auneke (231 gram) a ʻoi aku paha o nā mea kanu i kēlā me kēia lā e hōʻemi i ka make ʻana ma mua o 25 a 32% (,).

Pēlā nō, he 10 mau makahiki o ke aʻo ʻana me nā kānaka mai ʻelima mau ʻāina nui i ʻike ʻia i kēlā mau mea i ʻai i nā aila 13.4-18 (375-500 gram) o nā hua a me nā mea kanu i kēlā me kēia lā he 22% ka liʻiliʻi e make i ka wā o ke aʻo ʻana i ka poʻe i ʻai liʻiliʻi .

Eia nō naʻe, ʻaʻole i ʻike ka poʻe nāna i hoʻopau aku ma mua o kēia nui i ka hāʻule nui o ka make ().

Hōʻuluʻulu Manaʻo ʻO ka ʻai ʻana ma kahi o 8 auneke (231 gram) o nā mea kanu a i ʻole i hui ʻia he 18 auneki (500 gram) o nā hua a me nā mea kanu i kēlā me kēia lā e kōkua i ka hoʻoliʻiliʻi o ka maʻi puʻuwai a hoʻonui i kou ola.

Hiki iā lākou ke kōkua iā ʻoe e lilo i ka kaumaha

Hiki ke kōkua ka ʻai ʻana i nā mea kanu iā ʻoe e lilo i ka paona a hōʻole i ka loaʻa ʻana iā ia ma mua.

Pili paha kēia i kekahi mau kumu. ʻO ka mea mua, loaʻa i nā mea kanu ka nui o ka calorie haʻahaʻa - nui lākou i nā calorie no ka nui o lākou e lawe ai i ka ʻōpū ().

Nui ka momona o nā mea ʻai i ka fiber, hiki ke kōkua iā ʻoe e hōʻona no ka lōʻihi. ʻO ka fiber viscous, kahi ʻano fiber i loaʻa he nui i nā mea kanu, me he mea lā he mea maikaʻi loa ia e hōʻemi ai i ka makemake ().

No laila, ʻo ka hoʻohui ʻana i nā mea kanu i kāu papaʻai hiki ke kōkua iā ʻoe e lilo i ka paona ma ka hoʻomaha ʻana i ka pōloli a hoʻemi i ka lawe ʻana o ka calorie. I ka ʻoiaʻiʻo, pili kekahi mau noiʻi i ka hoʻonui ʻana i ka lawe ʻana i ka mea kanu i ka pohō kaumaha a me ka loaʻa ʻana o ke kaupaona lohi ma mua o ka manawa.

Hoʻokahi kahi noiʻi liʻiliʻi i noiʻi i nā hua a me nā mea kanu i nā mea momona ma luna o 6 mau mahina.

Kūkākūkā ka poʻe e ʻai i nā hua a me nā mea kanu i lilo aku i 3,3 paona (1.5 kg) no kēlā me kēia hapa o nā hua a me nā huaʻai i ʻai ʻia i kēlā lā i kēia lā. ʻO nā hua ʻeleʻele a melemele paha a me nā mea ʻai e like me ka nui o nā pōmaikaʻi hōʻemi kaumaha ().

Ua hoʻopaʻa ʻia kahi noiʻi ʻē aʻe i nā hua a me nā mea kanu i ka poʻe no 24 a ʻoi paha makahiki. Ua hōʻike nā kānaka noiʻi i kā lākou hopena ma kahi o 4 mau makahiki a ʻike i ka loulou ma waena o nā ʻai kiʻekiʻe o kekahi mau mea kanu a me ka pohō kaumaha.

ʻO ke kikoʻī, no 4 mau makahiki, ua nalo nā mea komo ma ka awelika 0.3 paona (0.1 kg) no kēlā me kēia 4-8 wai ʻaunaki (125-250 ml) e lawelawe ana i nā mea kanu non-starchy ʻai ʻia i kēlā me kēia lā ().

Eia nō naʻe, ʻaʻole i loaʻa kahi loiloi o ʻelima mau noiʻi i kahi loulou ma waena o nā hua a me nā mea kanu a me ka pohō kaumaha. ʻO ka mea hou aʻe, nā mea kanu starchy e like me ka kulina, ka pī a me nā ʻuala e hoʻopili i ka loaʻa ʻana o ke kaupaona, ma mua o ka pohō kaumaha ().

Hōʻuluʻulu Manaʻo ʻO ka hoʻonui ʻana i kāu lawe ʻana i nā mea kanu i kēlā me kēia lā, ʻo nā mea kanu ʻole starchy, hiki ke pale i ka loaʻa ʻana o ke kaumaha a hāpai i ka pohō kaumaha.

Hiki i nā mea kanu ke kōkua i kāu kō kō

Ua hoʻopili ʻia nā papaʻai momona i nā mea ʻai i ka makaʻu haʻahaʻa o ka maʻi diabetes type 2.

Ma muli paha o kā lākou ʻike kiʻekiʻe fiber. Manaʻo ʻia ʻo ka fiber e kōkua i ka hoʻemi ʻana i ke kiʻekiʻe o ke kō a me ka hoʻomaikaʻi ʻana i ka ʻike insulin, ʻo ia mau mea ʻelua e hōʻemi i ka makaʻu o ka hoʻomohala ʻana i ka maʻi ʻano 2 (,).

Loaʻa i nā mea kanu nā nui o nā antioxidant a me nā mea kanu pono pono. Manaʻo ʻia kēia e hōʻemi i ke ʻano o ke koʻikoʻi oxidative i hiki ke pale i ke kō mai ke komo pono ʻana i nā hunaola (,).

ʻO kekahi mau loiloi nui, e laʻa me 400,000 mau kānaka a ʻoi aku ka lōʻihi ma mua o 4 a 23 mau makahiki, i hana ʻia ma kēia kumuhana.

Hoʻohui ka hapanui i kēlā me kēia 3.8 auneke (106 gram) o nā mea kanu i ʻai ʻia i kēlā me kēia lā i kahi 2 a 14% haʻahaʻa o ka maʻi diabetes 2, (,).

Eia kekahi, ua hōʻike ʻia kahi loiloi hou loa i nā hopena nui loa ma hope o ka lawe ʻana o 7.5-11 auneke (212-318 gram) o nā mea kanu i kēlā me kēia lā me ka loaʻa ʻole o nā keu pono aʻe no nā ʻāpana nui ().

ʻO ka mea hoihoi, ua hoʻohālikelike hoʻokahi loiloi i ka makaʻu o ka hoʻomohala ʻana i ka maʻi kō ma waena o ka poʻe i ʻai nui a me ka poʻe i ʻai i ka mea liʻiliʻi o kekahi ʻano ʻano mea kanu.

Ua hoʻoholo lākou e hiki i nā mea nāna i ʻai i nā mea kanu kolio keu, e like me broccoli, cabbage, kale a me cauliflower ke pōmaikaʻi mai kahi 7% haʻahaʻa o ka maʻi diabetes type 2.

I ka hoʻohālikelike ʻana, ʻo ka poʻe i ʻai i nā mea kanu melemele ka nui a hiki i ka 18% haʻahaʻa o ka makaʻu, ʻo ka poʻe i ʻai i nā greens lau nui a hiki i kahi 28% haʻahaʻa ().

Eia naʻe, ʻike nui ʻia nā haʻawina e pili ana i kēia kumuhana, paʻakikī i ka hoʻoholo ʻana ʻo nā mea kanu nā kumu maoli ke kumu o ka hoʻemi ʻia o ka maʻi ʻaʻai diabetes 2.

Hōʻuluʻulu Manaʻo ʻO ka ʻai ʻana i nā mea kanu ke kōkua i ka hoʻohaʻahaʻa i kou makaʻu i ka hoʻomohala ʻana i ka maʻi diabetes ʻano 2, ʻoiai ʻo ka hapa nui o nā noiʻi e nānā. ʻIke maikaʻi nā greens laufy.

Hiki iā lākou ke hōʻemi i ka makaʻu o kekahi mau maʻi maʻi

ʻO ka ʻai ʻana i nā mea kanu he nui i kēlā me kēia lā e hōʻemi paha i kou makaʻi i kekahi maʻi ʻaʻai, a ʻo ke fiber ke kumu.

Nānā kekahi mau noiʻi i kahi loulou ma waena o kahi kiʻekiʻe o ka lawe fiber a me kahi haʻahaʻa o ka maʻi ʻaʻai kala (,,).

Hiki i nā mea kanu ke hoʻēmi i ka makaʻu o nā maʻi ʻaʻai ʻē aʻe, pū kekahi. Hoʻokahi loiloi i hoʻopili i kēlā me kēia ʻāpana o nā mea kanu i hoʻopau ʻia i kēlā me kēia lā i kahi 50% haʻahaʻa o ka maʻi ʻaʻai waha. Minamina, ʻaʻole hōʻike ʻia ka nui a me ke kaumaha o kēlā me kēia ʻāpana ().

Ua nānā ʻia kahi loiloi ʻē aʻe i nā mea puhipaka i ʻai i nā mea kanu ka nui i pōmaikaʻi ʻia mai ka 8% haʻahaʻa o ka hopena o ka ulu ʻana i ka maʻi ʻaʻai māmā, ke hoʻohālikelike ʻia i ka poʻe i ʻai i ka liʻiliʻi.

Ua hoʻomaopopo nā kānaka noiʻi he 10.5 auneki (300 gram) o nā mea kanu i kēlā me kēia lā i hōʻike ʻia e hāʻawi ai i nā keu pono loa. ʻIke ʻia nā keu pono ʻē aʻe i nā ʻai kiʻekiʻe ().

ʻO ka hapa nui o nā noiʻi e pili ana i kēia kumuhana he nānā, kahi mea paʻakikī e hana i nā hopena ikaika i ke kuleana maoli o nā mea kanu i ka pale ʻana i ka maʻi ʻaʻai.

Hōʻuluʻulu Manaʻo ʻO ka ʻai ʻana i ka lau i nā mea kanu i kēlā me kēia lā ke kōkua i ka hōʻemi ʻana i ka pilikia o ka hoʻomōhala ʻana i kekahi ʻano o nā maʻi ʻaʻai.

Pehea ʻoe e ʻai ai i kāu mea kanu?

Hiki ke kūʻai aku i nā mea kanu a hoʻopau ʻia i nā ʻano like ʻole. ʻO ka hopena, aia kekahi mau hoʻopaʻapaʻa e pili ana i kahi ke olakino olakino.

Manaʻo ka hapanui i nā mea ʻai hou ʻoi aku ka maikaʻi. Eia nō naʻe, hoʻomaka ka hāʻule o nā pae momona ma hope koke o ka ʻohi ʻana a hoʻomau e hana pēlā i ka mālama ʻana (33, 34, 35).

ʻO ka hapa nui o nā mea kanu hou i loaʻa i nā mākeke nui i koho ʻia ma mua o ka oʻo pono e pale i ka hōʻino ʻana i ka wā o ka halihali.

I ka hoʻohālikelike ʻana, ʻohiʻohi ʻia nā mea kanu paʻakai i ko lākou wahi momona a momona hoʻi. Eia nō naʻe, nalowale paha lākou ma waena o 10 a 80% o kā lākou mau meaʻai i ka wā blanching, kahi hana e hoʻolapalapa ʻia ai lākou no kahi manawa pōkole ma mua o ka paʻa ʻana (33, 36).

'Lelo maʻamau, hōʻike nā haʻawina i ka ʻokoʻa iki o nā pae momona ma waena o nā mea kanu hou a paʻa hoʻi. Eia nō naʻe, ʻohiʻohi hou ʻia nā mea kanu mai kāu māla a mai kahi mahiʻai kūloko paha i loaʻa ka nui o nā meaola (, 38).

Ke hiki mai i nā mea kanu kēpau, hiki i ke kaʻina hana hoʻomehana i hoʻohana ʻia i ka wā o ka hana ʻana ke hōʻemi i kekahi mau pae momona (,).

ʻO ka mea hou aku, loaʻa i nā mea kanu kēpau ka paʻakai a i hoʻohui ʻia i ke kō. Loaʻa paha iā lākou nā helu o bisphenol-A (BPA), kahi kemikino e pili ana i ka momona maikaʻi ʻole, ke kaumaha o ka hānau ʻana, nā maʻi puʻuwai a me ka maʻi maʻamau ʻo 2 (,,).

Ua lilo ka waiʻu i ala maikaʻi a maʻalahi hoʻi e hoʻohui i nā lau i kāu papaʻai. Eia nō naʻe, mālama ka hoʻomaloʻo wai i ka fiber, a he mea nui ia i ke olakino.

Hōʻike pū kekahi nā noiʻi e nalowale maoli nā antioxidants i nā olonā mea kanu i ka hana wai ʻana (45,,).

No kēia mau kumu, ʻoi aku ka makemake o nā mea kanu hou a i ʻole hau paha ma mua o nā ʻano kēpau a wai momona paha.

Hōʻuluʻulu Manaʻo ʻOi aku ka momona o nā mea kanu ke hoʻopau ʻia. ʻO nā mea kanu hou i hoʻoulu ʻia i kāu māla a i ʻole kahi mahiʻai kūloko ʻoi aku ka maikaʻi, akā ʻo ka mea kūʻai aku kūʻai ʻia a kūʻai ʻia paha he kekona kokoke.

Ka Laina Lalo

Loaʻa nā mea kanu i kahi nui o nā meaola maikaʻi.

Eia kekahi, pili lākou i kahi haʻahaʻa haʻahaʻa o nā maʻi he nui, e like me ka maʻi diabetes, ka momona, nā maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi. ʻO ka ʻai ʻana i ka nui o ka ʻai o nā mea kanu i kēlā me kēia lā hiki ke kōkua i ka pale ʻana i ka make ma mua.

E pili ana i ka nui o nā lawelawe o nā mea ʻai āu e ʻai ai, ʻo ka hapa nui o nā haʻawina e hoʻomaopopo i nā pōmaikaʻi nui ke ʻai ka poʻe i nā ʻāpana 3-4 i kēlā me kēia lā.

Hiki iā ʻoe ke ʻai i kāu mau mea kanu i nā ʻano ʻano like ʻole - me ke kūʻai ʻana i ka hale kūʻai, paʻahau, kēpau a wai wai paha - ʻoiai ʻoi aku ka ʻohi ʻia, ʻo nā mea ʻai pala ka koho maikaʻi loa.

No 17 mau ʻano hana e hoʻonui i nā mea kanu i kāu papaʻai, e nānā i kēia ʻatikala.