Pono ʻoe e inaina maoli i nā meaʻai i hana ʻia?

Anter

• He aha nā meaʻai i hoʻoponopono ʻia?
• ʻO nā pono a me nā pōʻino o ka hana
• Hiki iā mākou ke hana i nā meaʻai i hana ʻia me ka maikaʻi?
• Manaʻo kōkua (Healthful) e hoʻomanaʻo
• Nānā no

Ke hiki mai i nā buzzwords i ka honua honua (nā mea maoli e ʻōlelo i ka poʻe: meaola, vegan, carbs, momona, gluten), ʻoi aku ka nui o ka moʻolelo ma mua o "ʻo kēia ka meaʻai olakino loa loa" a "he ʻino kēia; mai ʻai loa ia mea." ʻAneʻane ʻāpana kahi hina e blurs i ka laina ma waena o ke olakino a me ka ʻole. Maliʻa paha ʻaʻohe laina blurrier a ʻaʻohe hina kahi ʻāpana ma mua o ka wā e pili ana i nā meaʻai i hoʻoponopono ʻia. ʻAʻohe hapa o nā moʻolelo e hoʻopaʻi ana i ka meaʻai i hoʻoponopono ʻia no kāna mau ʻano kūlohelohe, akā he aha ke ʻano o ia mea kaʻina hana he meaʻai, pololei? A pehea ka maikaʻi ʻole, ʻeā? Nānā mākou.

He aha nā meaʻai i hoʻoponopono ʻia?

He aha ka like o ka puff cheese a me ka blueberries hau? E ʻōlelo paha ʻoe "ʻaʻohe mea, pupule!" a manaʻo paha he ʻano nane kēia. ʻO ka ʻoiaʻiʻo, ʻo ka meaʻai momona, neon-alani a me nā hua maloʻo maikaʻi-no-a-smoothie he mau meaʻai i hana ʻia. ʻAe, ua wehewehe ka US Department of Agriculture (USDA) i nā meaʻai i hoʻoponopono ʻia he ʻano mea ʻaʻole ia he "meaʻai maka" a me nā huaʻai, nā mea ʻai, ka palaoa a i ʻole ka ʻiʻo i hoʻololi ʻia ma ke ʻano he ʻano ʻē aʻe-e komo pū ana me ka ʻokiʻoki, ʻokiʻoki. , a me ka kuke maʻalahi a maʻalahi hoʻi. ʻO ia nō, pili pū kēlā mau puffs tī a me ka ʻaikalima (duh), akā ʻo ka aila ʻoliva, nā hua manu, nā pīni kēna, cereal, palaoa, a me nā ʻeke ʻeke pū kekahi i hāʻule pū ma lalo o ka malu.

No laila ʻoiai e noʻonoʻo ʻenehana ʻia nā ʻāpana ʻuala ʻelua a me nā mea ʻai i hana ʻia ma mua. No ka hoʻomaʻamaʻa iki ʻana i nā mea no ka mea kūʻai aku (a ʻo ka hope e ʻike i kahi e hele ai ka hapa nui o kā mākou mau mea kūʻai kūʻai kūʻai), ʻo Jennifer Poti, Ph.D., he loea kōkua noiʻi ma ke Kulanui o North Carolina ma Chapel Hill i hoʻokaʻawale ʻia i nā meaʻai i hana ʻia i loko. kekahi mau waeʻano me nā kekelē ʻokoʻa o ka hana ʻana. Nā hopena, i paʻi ʻia maʻO ka Ka Nupepa ʻAmelika o ka Nutrical Clinical, ua hōʻike i ka hoʻohālikelike ʻana i ka ʻike olakino, "ʻoi aku ka kiʻekiʻe o nā meaʻai i hana ʻia i loko o ka momona momona, kō, a me sodium." ʻO ka wehewehe ʻana i kahi meaʻai i hana ʻia a me kona ʻano maikaʻi kūpono ʻaʻole pono e hoʻopau ma laila. "ʻO ka meaʻai i hoʻoponopono ʻia kahi huaʻōlelo ākea loa e hoʻohana ʻia e kuhikuhi ai i nā mea e like me ka palaʻai a me ka soda, akā ʻoi aku ka nui o nā meaʻai i hana ʻia ma mua o nā ʻāpana a me nā soda wale nō," wahi a Poti.

ʻO ka mea i manaʻo ʻia, ua kau ka haʻawina i kēlā ʻano meaʻai ʻōpala i hoʻololi ʻia i ke kemika, a me nā meaʻai e like me ka berena keʻokeʻo a me ka candy, ma lalo o ke ʻano o nā meaʻai i hana nui ʻia. ʻO kēia nā mea ʻai maikaʻi ʻole kāne hana maikaʻi ʻole e hāʻawi iki i ka waiwai maoli maoli a me ka hopena o nā hopena maikaʻi ʻole. Piʻi pinepine lākou i nā calories, kō, a me / a i ʻole ka sodium. (Hiki i nā meaʻai i hana ʻia ke hoʻokomo iā ʻoe i kahi ʻano maikaʻi ʻole.)

He aha e pili ana i nā meaʻai āpau e hāʻule i kahi ma waena o kale ʻeke (hana liʻiliʻi ʻia) a me Twinkies (hana nui ʻia)? No ke aʻo ʻana ua wehewehe ʻo Poti i nā meaʻai mea hoʻohui hoʻokahi i hoʻololi ʻia, e like me ka palaoa, e like me ka hana ʻia ʻana, a me nā meaʻai mea hoʻohui hoʻokahi me nā mea hoʻohui, e like me nā hua kēpau, e like me ka hana maʻamau.

ʻO nā pono a me nā pōʻino o ka hana

Inā ʻaʻole ia i pīhoihoi iā ʻoe no ka noʻonoʻo ʻia ʻana o kāu yogurt punahele a i ʻole nā ​​mea ʻai paʻahau i ka hana ʻia, a laila pehea inā inā mākou e haʻi aku iā ʻoe i kekahi manawa ʻo ka hana ke akamai, palekana, a ʻoi aku ke koho olakino. ʻLelo aku ?!

"He mea nui ka mālama ʻana i ka meaʻai e mālama pono ai mākou i kahi lako palekana o ka meaʻai, ke hoʻomanawanui nei i hiki ai iā mākou ke hoʻolako i kēlā me kēia makahiki me ka nānā ʻole i ke kau," wahi a Poti.

Hoʻopili ʻia nā kīʻaha hua me kahi wai e mālama ai i ko lākou hou-ʻaʻole hiki iā ʻoe ke hopu pono i nā peach hou, koe wale nā ​​ʻalani Mandarin, i ka ʻāpana hua i ka wā hoʻoilo. He wai maʻalahi a wai maoli kēia wai, a i ʻole hiki ke komo i loko o ka syrup kānana fructose kiʻekiʻe-ʻokoʻa i ka waiwai nutritional, ʻoiaʻiʻo, akā e lawelawe ana i kahi kumu palekana.

A ʻo ia ke kaʻina o ke kō ʻana, i kekahi manawa me ka paʻakai ma ke ʻano he preservative e ʻae ai i nā pīni ʻōmaʻomaʻo kēne (a i ʻole ka palaoa, nā pi pinto, nā pī, nā kāloti, kapa ʻoe iā ia) e noho paʻa paʻa a palekana e ʻai. ʻAe, ʻo kēia hana ke kumu o ka ʻai i hiki i ka kēpau ke kiʻekiʻe aʻe ma ka sodium (kahi lawehala nui no ka hoʻihoʻi ʻia ʻana o ka meaʻai), akā he hewa kūpono ia e hāʻawi i ka poʻe kūʻai i ka maʻalahi a me ka hiki ke loaʻa i nā mea kanu i loaʻa ʻole.

Ma muli wale nō o nā meaʻai i hoʻoponopono ʻia e maʻalahi ai ke ola ʻaʻole pono ia e koho maikaʻi ʻole iā lākou, wahi a Bonnie Taub-Dix, RD, ka mea kākau o E heluhelu ia ma mua o kou ʻai ʻana, a me ka mea hana o betterthandieting.com. "Aia kekahi mau meaʻai i hana ʻia ʻaʻole mākou e ʻai i nā ala ʻē aʻe," i ʻōlelo ʻo ia. "ʻAʻole ʻoe e ʻohi i kahi ʻau palaoa a ʻai ia. Inā makemake ʻoe i ka palaoa, pono ʻoe e hoʻoponopono." ʻAʻohe mea e like me ka berena mahiʻai i ka papaʻaina, no laila e pili ana i ke koho ʻana i ka pono ʻoluʻolu o ka palaoa (ʻoi aku nā kīʻaha āpau a ʻoi aku ka liʻiliʻi o ka bleached, enriched palaoa) ma mua o ka pale ʻana i ka berena. (ʻOiaʻiʻo, eia nā kumu he ʻumi ʻaʻole pono ʻoe e hewa i ka ʻai ʻana i ka berena.)

ʻO kekahi meaʻai i hana ʻia, e like me ka ʻōmato, no ka laʻana, ʻoi aku ka maikaʻi ma mua ou ma hope ua hoʻololi ʻia. He laʻana, ʻoi aku ka nui o ka lycopene i loko o nā ʻōmato, ʻili ʻili a i ʻole ka paʻi tōmato, ʻoi aku ka nui o ka lycopene ma mua o ko lākou mau hoa hou i ka hoʻonui ʻana o ke kaʻina kuke i ka pae o kēia antioxidant hakakā ʻana i ka maʻi kanesa. Hoʻohui ʻia ka aila i loaʻa i kēia mau huahana ke hoʻonui maoli i ka omo o ke kino o ka carotenoid, hoʻohui ʻo Taub-Dix. ʻO kahi meaʻai ʻē aʻe i ʻoi aku ka maikaʻi mai ka hana ʻana? Yogurt. "Aia nā moʻomeheu i hoʻohui ʻia i ka yogurt e kōkua i ka mālama ʻana i kāna calcium a me ka protein, a hoʻoikaika i kou ʻōnaehana pale a me ke olakino iwi," wahi āna.

ʻO nā ʻaoʻao haʻahaʻa o nā meaʻai i hoʻomaʻamaʻa ʻia e ʻoi aku ka nui o ka splash, e like me ke ʻano o nā mea e like me nā ʻaina ʻaina hau a me nā pā granola. Hoʻomaʻamaʻa pinepine nā ʻaina paʻahau a me nā kī granola iā lākou iho ma ke ʻano he koho olakino no kā lākou ʻāpana a me nā helu calorie, akā ke hōʻiliʻili ʻoe i ka mea ʻono me ka paʻakai a hoʻolei paha i ke kō i hiki, he moʻolelo ʻē aʻe ia. "ʻO kekahi mau kiola granola he kiʻekiʻe i loko o ka protein, akā ʻo nā mea ʻē aʻe he pae momi," wahi a Taub-Dix. I kēlā hihia, ʻaʻole ka pilikia ka ʻāpana hana; ʻo ia ka hoʻohui ʻana i hoʻokahi tausani paona ʻāpana kō.

Hiki iā mākou ke hana i nā meaʻai i hana ʻia me ka maikaʻi?

ʻOiai ke kūlana maikaʻi ʻole, ʻo ka makemake no kēia mau meaʻai maʻalahi mākaukau e like me ka lohi e iho koke ana i kēlā me kēia manawa. Hōʻike ka noiʻi a Poti mai ka 2000-2012 mau ʻano kūʻai a nā ʻAmelika no nā meaʻai a me nā mea inu i hana ʻia me ka inu ʻole i emi iho ma lalo o 44 pākēneka o ka huina kūʻai kūʻai. Ma ka ʻaoʻao ʻē aʻe, ʻaʻole i piʻi a hoʻomākaukau ʻia nā mea ʻai i hana ʻia a liʻiliʻi ʻia ma luna o 14 pakeneka no kēlā manawa like. He mea kūpono ke ʻōlelo ʻana e hoʻolōʻihi ana ka hoʻomaʻemaʻe ʻana i ka papaʻai ʻAmelika, no laila aia kekahi mea e hiki ke hana e hoʻomaikaʻi ai nā meaʻai i kēia manawa?

"Ma ke ʻano āpau ke hoʻohālikelike mākou i ka ʻike olakino, ʻoi aku ka kiʻekiʻe o nā meaʻai i hana ʻia i loko o ka momona momona, kō, a me ka sodium, akā ʻaʻole ia ka hihia," wahi a Poti. "ʻAʻole pono nā meaʻai i hoʻomaʻamaʻa nui ʻia e pono ke olakino, akā ʻo nā mea i kūʻai ʻia ʻaʻole kiʻekiʻe i ka maikaʻi o ka meaʻai."

ʻO ka hoʻēmi ʻana i ka sodium he wahi akamai ia e hoʻomaka ai, me ka CDC e hōʻike nei ma waena o 15,000 mau mea i komo i hoʻopaʻa ʻia i aʻo ʻia, 89 pākēneka o nā mākua (90 pākēneka o nā keiki) i ʻoi aku ma mua o ka nui o ka sodium i ʻōlelo ʻia ma lalo o 2,300 mg i ka lā. ʻAʻohe mea kupanaha, ua hōʻike pū kekahi ʻo 2015-2020 USDA Diabetes Alakaʻi no nā ʻAmelika i "ka hapa nui o ka sodium i hoʻopau ʻia ma ʻAmelika Hui Pū ʻIa mai nā paʻakai i hoʻohui ʻia i ka wā o ka hana ʻana i ka meaʻai pāʻoihana a me ka hoʻomākaukau."

ʻOiai nā ʻōlelo aʻoaʻo e hoʻonui ka sodium i ke kahe o ke koko a, no laila, ka makaʻu no ke kiʻekiʻe kiʻekiʻe a me nā ʻano pili i ka naʻau, ʻaʻole i loli ka nui o ka ʻai a ka poʻe ʻAmelika a me ka nui o ka sodium i loko o nā makahiki he 10 i hala, e like me ka CDC. ʻO nā lawehala kiʻekiʻe e komo pū me ka berena, nā ʻiʻo ʻāpala, pizza, nā moa, nā mea ʻai, nā tī, nā ipu pasta, a me nā meaʻai māmā. (Akā e makaʻala i kēia mau meaʻai e like me ka sodium i piha i ka wai soy.)

Manaʻo kōkua (Healthful) e hoʻomanaʻo

Me nā kekelē ʻē aʻe o ka hana ʻana, nā lepili āpau e ʻuā nei i ka "GMO-ʻole" a i ʻole "ʻaʻohe mea hoʻomalu i hoʻohui ʻia," e hoʻoholo pono ana i waena o nā koho palena ʻole (ʻike ʻoe i ka ʻāpana yogurt i kēia mau lā?) Hiki ke maʻalahi e ʻōlelo iki. "E pili ana i ke koho ʻana i nā meaʻai kūpono i hana ʻia, ʻaʻole makaʻu iā lākou," wahi a Taub-Dix.

Eia kekahi mau mea e noʻonoʻo ai:

Heluhelu i ka lepili

"ʻAʻole pono ʻoe e mālama i ka hale kūʻai ma ke ʻano he waihona," wahi a Taub-Dix. "Akā e hoʻolōʻihi i ka manawa e hana i kahi papa inoa o nā meaʻai palekana-olakino e hauʻoli ai kou ʻohana a hana no kou nohona." Hoʻokahi mea naʻe e hoʻomaopopo: hiki i nā papa inoa hoʻohui ke hoʻopunipuni. ʻO ka papa inoa lōʻihi ʻaʻole ia he kumu no ke olakino ʻole o ka meaʻai (ʻo ia hoʻi ka palaoa nunui i piha me nā mea e like me nā ʻano flax, nā ʻoka, nā quinoa, a me nā hua paukena). ʻOiai kahi papa inoa pōkole e hōʻike ʻole i kahi koho ʻoi aku ka maikaʻi (ʻo ia ka wai momona huaʻai kō.

E noʻonoʻo i loko o ka pahu

Manaʻo maʻamau ʻo ke kūʻai ʻana i ka perimeter o ka hale kūʻai e alakaʻi i ka meaʻai olakino i loko o kāu kaʻa ke hiki ʻoe i ka hale kūʻai. A ʻoiai kokoke i nā pūʻulu meaʻai nui āpau ke hoʻokumu i kahi papaʻai olakino, kaulike (nā mea kanu, nā huaʻai, ka waiū, ka ʻiʻo, a me nā iʻa) i hoʻopaʻa ʻia a puni ka lihi o ka hapa nui o nā mākeke, aia nā meaʻai waiwai nui i waena o ka hale kūʻai i hiki iā ʻoe ke nalo. E kāpae i ka ʻaikalima i ka ʻāpana paʻahau, a ʻohi i kahi ʻeke o nā peʻa ʻōmaʻomaʻo, a kāʻalo holoʻokoʻa i ka ʻāpana chip (no ke aha e lawe ai nā ʻāpana i kahi āpau holoʻokoʻa, btw ?!) i ka ʻimi ʻana i nā ʻoki kua kila.

E nānā i ke kō

"ʻO ke kō ke kumu o ka hūnā," wahi a Taub-Dix. "Hūnā ʻia i loko o ka meaʻai ma lalo o nā wai ʻokoʻa o nā inoa-ʻohe, dextrose, glucose, syrup kānana fructose kiʻekiʻe, agave." ʻO ka nānā wale ʻana i ka nui o ka nui o ke kō, ʻaʻole ia e hoʻopunipuni, no ka mea, aia ka nui o nā huahana waiu i nā kō maoli ma muli o ka lactose. ʻOiai i hoʻopaʻa pinepine ʻia me nā huaora koʻikoʻi, hiki nō hoʻi i ka cereal ke hele pū me nā mea hana hewa koʻikoʻi. (P.S. ʻO ke kō ke kumu o ka maʻi kanesa?)

ʻO ka nui o ka ʻāpana ka mea nui

No laila ua loaʻa iā ʻoe kahi ʻeke o nā ʻāpala i hoʻomoʻa ʻia i loaʻa ʻole ka mea ʻē aʻe ma mua o ka ʻoki liʻiliʻi a me ka lepo lepo o ka paʻakai o ka moana. E kala mai i ka lawe ʻana i nā nūhou maikaʻi ʻole, akā ʻaʻole ia he manaʻo hiki iā ʻoe ke ʻai i kahi ʻeke holoʻokoʻa. "Mai noʻonoʻo wale no ka mea ʻaʻole i hana maikaʻi ʻia, ʻaʻole i like ka nui o nā calorie," wahi a Taub-Dix. ʻO nā caloriʻa he calories no ka pehea o ka hana ʻana (a i ʻole ʻole).

E hoʻololi iki i ka home

He kiʻekiʻe nā pīni kēpau i ka fiber, haʻahaʻa i ka kolesterol, maʻalahi e mālama, a loaʻa kahi ola lōʻihi. ʻAʻole pono ka hana ʻana e kāpae iā ʻoe mai kēia ʻano ʻoluʻolu (oh hai, chili vegetarian wiki wikiwiki), akā aia kahi ala maʻalahi e poina ana iā ʻoe e ʻoi aku ana ke olakino o nā pī a me nā meaʻai kēpau. E holoi ma mua o kou ʻai ʻana. Wahi a Taub-Dix, ma ka holoi ʻana i ka meaʻai wale nō i ka manawa ʻelua (ke hoʻolei nei ʻoe i kēlā wai hoʻoheheʻe palu), hiki iā ʻoe ke hōʻemi i ka maʻi sodium ma kahi o 40 pākēneka.

Nānā no