Ua ʻike ʻoe i ka nui o ka hopena o nā mea a mākou e ʻai ai a inu ai i ko mākou olakino . ʻOiaʻiʻo, aia kekahi mau maʻi koʻikoʻi e hiki ke pale ʻia i ka nui inā mālama pono mākou i kā mākou mau ʻano ʻai. I kēia lā e kamaʻilio mākou e pili ana i kekahi maʻi koʻikoʻi, ʻo ia hoʻi ke kanesa o ka ʻōpū nui a me ka rectum, a i ʻole ma ke ʻano lapaʻau `(Colorectal Cancer)`. E kamaʻilio mālie kākou e pili ana i nā mea e pono ai mākou e hoʻohui i kā mākou meaʻai a me nā mea e pono ai mākou e wehe e pale aku i kēia.
He aha ka pilina ma waena o ka momona a me ke kanesa colon?
Ua ʻike ʻia ʻo ka momona i loko o nā meaʻai a mākou e ʻai ai, ʻoiai ka momona momona mai nā ʻiʻo ʻulaʻula a me nā ʻiʻo i hana ʻia, hiki ke kōkua i ka ulu ʻana o ka maʻi ʻaʻai colon.
E noʻonoʻo e pili ana i ia mea, ke ʻai mākou i kahi meaʻai momona kiʻekiʻe, hoʻokuʻu kā mākou ʻōnaehana hoʻoheheʻe i kahi mea e kōkua ai i ka wāwahi ʻana i ka momona. Ua kapa ʻia kēia mau mea he mau waikawa bile. Ke komo kēia mau mea i loko o ko mākou ʻōpū, ʻoi aku hoʻi ka colon, hiki iā lākou ke lilo i mau waikawa bile lua. Hiki i kēia mau waikawa bile lua ke hoʻoulu i ka ulu ʻana o ka puʻupuʻu i loko o nā cell e laina ana i nā paia o nā ʻōpū. ʻO ke ʻano kēia, ʻo ka nui o ka momona a mākou e ʻai ai, ʻoi aku hoʻi ka momona holoholona, ʻoi aku ka nui o kēia pilikia.
Ua kapa ʻia ko mākou mau hoaaloha he mau antioxidants
I kēia manawa, e kamaʻilio kākou e pili ana i kekahi superhero ʻē aʻe e hakakā nei i ka maʻi kanesa. ʻO ia nā antioxidants. I ka ʻōlelo maʻalahi, ua like nā antioxidants me nā ʻano pale o ke kino o ko kākou kino. Mālama lākou iā kākou mai nā mea ʻino i kapa ʻia ʻo "free radicals" e hōʻino ana i nā cell o ko kākou kino.
He aha nā `(Free radicals)`? Hoʻohana kēlā me kēia cell i loko o ko kākou kino i ka oxygen i ko kākou hanu ʻana. Hoʻokumu ʻia kēia mau radicals manuahi ma ke ʻano he hopena o kēlā kaʻina hana. Hōʻino lākou i kā kākou mau cell ma ke ʻano e like me ka hao e ʻūlū ana a i ʻole ka pata pala. Ua kapa ʻia kēia kaʻina hana ʻo `(Oxidation)`. Hāʻawi ia i ka maʻi puʻuwai, nā cataracts, ka ʻelemakule, a me nā maʻi.
Loaʻa i nā ʻāpana o ko kākou kino ka hiki ke hoʻoponopono i kēia pōʻino. Akā, ke ʻai kākou i nā meaʻai waiwai i nā antioxidants, e hoʻoikaika ʻia kēia pale.
ʻO ka mea nui loa, ua hōʻike nā haʻawina e ʻoi aku ka maikaʻi o ka loaʻa ʻana o nā antioxidants mai ka meaʻai ma mua o ka lawe ʻana iā lākou ma ke ʻano he mea hoʻohui.
He aha nā meaʻai i waiwai i nā antioxidants?
- ʻO nā mea e like me ka carotene, beta-carotene, a me ka lutein.
- ʻO ka wikamina C a me ka wikamina E.
- Loaʻa pinepine kēia mau mea i nā huaʻai hou, nā mea kanu, a me kekahi ʻano kī. ʻO ia hoʻi, he manaʻo maikaʻi ia e hoʻohui i nā mea kanu a me nā huaʻai kala i kāu papaʻai.
Nā huaora a me nā minelala koʻikoʻi ʻē aʻe
E aʻo kākou e pili ana i ka waikawa folic.
Manaʻo kekahi mau haʻawina e hiki i ka waikawa folic ke kōkua i ke kaua ʻana i ka maʻi kanesa. Eia nō naʻe, hōʻike nā haʻawina ʻē aʻe e hoʻonui paha i ka pilikia o kekahi mau ʻano maʻi kanesa. No laila, pono ka noiʻi hou aku ma kēia. Eia nō naʻe, he mea nui ka waikawa folic no ka hana ʻana i nā ʻāpana hou i loko o ko mākou kino a me ka mālama ʻana i nā ʻāpana koko ʻulaʻula i ke olakino.
ʻO nā kumu maikaʻi loa he mau hua citrus e like me nā ʻalani a me nā tangerines, a me nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka spinach.
Akā e hoʻomanaʻo, ʻaʻole i hōʻoia ʻia ka lawe ʻana i nā mea hoʻohui waikawa folic e hōʻemi i ka pilikia o ka maʻi kanesa. Hōʻike kekahi mau noiʻi e hoʻonui iki paha ia i ka pilikia. No laila, ke ʻole ka ʻōlelo aʻo a kāu kauka , he mea naʻauao ke kiʻi i kāu waikawa folic mai ka meaʻai ma mua o ka lawe ʻana i nā mea hoʻohui.
Kalikima a me ka Wikamina D
Ua ʻike mākou a pau e hoʻoikaika kēia mau mea ʻelua i ko mākou mau iwi, akā ua hōʻike nā noiʻi hou e hiki nō hoʻi iā lāua ke kōkua i ke kaua ʻana i ka maʻi ʻaʻai colon.
| Meaʻai | Nā meaʻai i loaʻa ka nui o |
|---|---|
| Kalipuna | ʻO nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka waiū, ka tīhi, ka yogurt, ka iʻa samona, ka sardines, kale, a me nā ʻōmaʻomaʻo sinapi. |
| Wikamina D | ʻO ka Salemona, nā sardine, ka waiū bipi i hoʻonui ʻia me ka wikamina D, nā yolks hua manu, ke akepaʻa moa, a ʻo ke kumu maikaʻi loa ka lā (ma kahi o 20 mau minuke ma mua o ka hola 10 am a ma hope o ka hola 3 pm). |
ʻO ka fiber a me kou ʻōpū
ʻO ka fiber, a i ʻole e like me kā mākou e kapa aku nei, ua manaʻo ʻia he mea kaua ikaika e kūʻē i ka maʻi kanesa. ʻOiai aia nā hopena noiʻi i hui pū ʻia e pili ana i ka pale ʻana i ka maʻi kanesa colon a i ʻole, aia nā hōʻike maikaʻi e hoʻomaikaʻi ana ka ʻai ʻana i ka meaʻai momona i ka fiber i ke olakino holoʻokoʻa.Kāohi ka fiber i ka constipation a kōkua i ka mālama ʻana i ka hana maikaʻi o ka ʻōpū.
Nā kumu maikaʻi loa o ka fiber:
- Nā palaoa a me nā berena i hana ʻia mai ia mau mea (nā palaoa a pau, ka ʻoka, ka laiki palaoa a pau).
- Nā prune, nā hua.
- Nā legumes e like me ka pī, ka pi, a me nā lentils.
- Nā huaʻai a me nā mea kanu hou.
Inā pilikia ʻoe i ka loaʻa ʻana o ka fiber lawa mai kāu meaʻai, hiki iā ʻoe ke lawe i nā mea hoʻohui fiber. Akā e hoʻomanaʻo, i ka hoʻohui ʻana i ka fiber i kāu meaʻai, e hoʻohui mālie. ʻO ka ʻai nui ʻana i ka manawa hoʻokahi hiki ke hoʻoulu i ka pehu a me ka ʻeha. Eia kekahi, e inu i ka wai he nui.
Ka Mana Huna o nā Mea Kanu - Phytochemicals
He mea hou kēia i ʻike ʻia. ʻO nā "Phytochemicals" he mau mea ʻai ʻole i loaʻa i nā mea kanu e kōkua paha i ke kaua ʻana i ka maʻi kanesa. Eia kekahi laʻana, ʻo "Flavonoids" a me "Polyphenols". Loaʻa kēia mau mea i nā ʻano mea kanu like ʻole, me nā tōmato, nā ʻalani, nā hua, nā pepa, nā kāloti, ka broccoli, ka kāpeti, a me nā soybeans. No laila he mea nui e hoʻopiha i kāu pā me nā huaʻai a me nā mea kanu kala.
Leka Lawe-Home
- E hoʻolilo i ka hapa nui o kāu ʻai ʻana i nā mea kanu, ʻo ia hoʻi nā mea kanu, nā huaʻai, nā palaoa, a me nā nati.
- I ka ʻai ʻana i nā mea e like me ka berena a me ka laiki, e koho i nā meaʻai palaoa piha ma kahi o ka berena keʻokeʻo a me ka laiki keʻokeʻo.
- E hōʻemi pono i kāu ʻai ʻana i ka ʻiʻo ʻulaʻula (e like me ka pipi, puaʻa) a me nā ʻiʻo i hana ʻia e like me nā sausage a me ka puaʻa.
- E hoʻoikaika kino. E mālama i ke kaumaha olakino e kūpono i kou kino.
- E kaupalena i ka inu ʻana i ka waiʻona.
- E ho'āʻo e loaʻa i kāu mau huaora a me nā minelala mai nā meaʻai kūlohelohe ma mua o ka lawe ʻana i nā mea hoʻohui. Inā ʻoe e hoʻomaka ana i kekahi mau mea hoʻohui, e ʻoluʻolu e nīnau i kāu kauka.
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