Ua ʻike mākou a pau i ke koʻikoʻi o ka ʻai maikaʻi a me ka meaʻai e pale aku ai i nā maʻi he nui e like me ka maʻi diabetes a me ke koko kiʻekiʻe. Akā ua ʻike anei ʻoe hiki i kā mākou meaʻai ke pāʻani i kahi kuleana nui i ka pale ʻana i kahi maʻi koʻikoʻi e like me ke kanesa colorectal? Ma kēia ʻatikala, e kamaʻilio mākou e pili ana i kēlā. E nānā kākou pehea e hiki ai iā mākou ke hoʻolilo i kā mākou meaʻai i mea kaua i ke kaua ʻana i ka maʻi kanesa.
Ke hoʻopilikia nei anei ka ʻai ʻana i nā mea momona, ʻoiai ka ʻiʻo ʻulaʻula, i kēia?
ʻAe, aia kekahi ʻoiaʻiʻo i kēia moʻolelo. ʻO ka ʻai mau ʻana i ka ʻiʻo ʻulaʻula (e like me ka pipi a me ka puaʻa) a me nā ʻiʻo i hana ʻia, e like me nā sausage, nā meatballs, a me ka bacon, hiki ke hoʻonui i ka pilikia o ka maʻi ʻaʻai colon.
I ka ʻōlelo maʻalahi, ke ʻai mākou i nā meaʻai momona, hoʻokuʻu ko mākou kino i nā mea i kapa ʻia ʻo nā waikawa bile i loko o ka ʻōnaehana hoʻoheheʻe e kōkua i ka hoʻoheheʻe ʻana i ka momona. He mea maʻamau kēia. Akā i ko mākou ʻai ʻana i ka momona hou aku, piʻi pū ka nui o nā waikawa bile. Ke hiki kēia mau waikawa bile keu i ka kolona, hiki iā lākou ke lilo i mau mea ʻino ʻē aʻe e hiki ke kōkua i ka ulu ʻana o nā hunaola kanesa. No laila, he mea nui loa ka kaohi ʻana i nā meaʻai momona, ʻoiai nā mea kiʻekiʻe i ka momona holoholona.
ʻO ka mana nui o nā antioxidants
Ua lohe paha ʻoe i ka huaʻōlelo 'antioxidants'. He mea maikaʻi loa kēia no ko kākou kino. I mea e maopopo ai pehea lākou e hana ai, pono mua kākou e hoʻomaopopo i ke ʻano o nā 'free radicals'.
Hoʻohana kēlā me kēia cell i loko o ko kākou kino i ka oxygen e hana i ka ikehu. Ma ke ʻano he hopena o kēia kaʻina hana, hoʻokumu ʻia nā ʻāpana paʻa ʻole i kapa ʻia ʻo 'free radicals'. E noʻonoʻo iā lākou he mau ʻenemi liʻiliʻi e hōʻino ana i nā cell i loko o ko kākou kino. E like me ka hao e popo ai a i ʻole ka pata e pala ai, hōʻino kēia mau radical free i kā kākou mau cell olakino. Hiki i kēia hōʻino ke alakaʻi i nā maʻi he nui, e like me ke kanesa, ka maʻi puʻuwai, a me nā cataracts.
ʻO nā antioxidants nā koa e pale i ko kākou mau cell mai kēia mau ʻenemi i kapa ʻia ʻo 'free radicals'.
Akā ʻo ka mea nui e hoʻomanaʻo ai, ua ʻike ʻia e ka noiʻi ʻana he ʻoi aku ka maikaʻi o ka loaʻa ʻana o kēia mau antioxidants mai ka meaʻai ma mua o ka lawe ʻana iā lākou ma ke ʻano o nā mea hoʻohui.
| ʻAno o ka antioxidant | Nā meaʻai i loaʻa ka nui o |
|---|---|
| Beta-carotene | Nā mea kanu a me nā hua ʻōmaʻomaʻo ʻeleʻele a me ka ʻalani, e like me ke kāloti, ka ʻuala, ka paukena, a me ka sipinaha |
| Lutein | Nā mea kanu ʻōmaʻomaʻo e like me ka spinach, kale, broccoli |
| Wikamina C | Nā ʻalani, nā tangerine, nā lime, nā guavas, nā pepa bele, nā guava, a me nā nectarine |
| Wikamina E | ʻAlemona, hua pua nānālā, sipinaha, ʻāpala |
ʻO nā huaora a me nā minelala ʻē aʻe e kōkua i ke kaua ʻana i ka maʻi kanesa
ʻAkika Folic
He mea nui ka waikawa Folic no ka hana ʻana i nā ʻāpana hou i loko o ko kākou kino a me ka mālama ʻana i ke olakino o nā ʻāpana koko ʻulaʻula. Manaʻo kekahi mau noiʻi e hiki nō hoʻi ke kōkua i ke kaua ʻana i ka maʻi kanesa. Eia nō naʻe, ua hōʻike ʻia e nā noiʻi ʻē aʻe e hiki i ka lawe ʻana i ka waikawa folic i loko o ke ʻano pila ke hoʻonui iki i ka pilikia o kekahi mau ʻano maʻi kanesa. No laila ʻoi aku ka maikaʻi o ka loaʻa ʻana o kāu waikawa folic ma ke ʻano kūlohelohe mai nā hua citrus a me nā lau ʻai ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, ma mua o nā pila .
Kalikima a me ka Wikamina D
Kamaʻilio mākou e pili ana i kēia mau mea ʻelua he mau mea e hoʻoikaika ai i nā iwi, akā hōʻike ʻia nā noiʻi hou e hiki i kēia mau mea ʻelua ke kōkua i ka pale ʻana i ka maʻi ʻaʻai colon.
- Kalipuna: Hiki ke loaʻa mai ka waiū, ka tīhi, ka yogurt, ka sālemona, nā sardine, a me nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka kale.
- Wikamina D: Loaʻa i loko o ka sālemona, nā sardine, ka waiū i hoʻoikaika ʻia, a me nā yolks hua manu. ʻO ka lā ke kumu maikaʻi loa o ka wikamina D no mākou. Hiki iā mākou ke loaʻa i kā mākou mahele o ka wikamina D i kēlā me kēia lā ma ka hōʻike wale ʻana iā mākou iho i ka lā no kahi o 20 mau minuke ma waena o 10 a.m. a me 3 p.m.
ʻO ke koʻikoʻi o nā meaʻai i loaʻa ka fiber
Ua manaʻo ʻia ka fiber he mea kaua ikaika e kūʻē i ka maʻi kanesa no ka manawa lōʻihi. ʻOiai aia nā manaʻo like ʻole e pili ana i ka pilina pololei o ka fiber i ka pale ʻana i ka maʻi kanesa colon, hoʻokahi mea e maopopo ana: ʻo ka ʻai ʻana i ka meaʻai momona i ka fiber he mea maikaʻi loa ia no ke olakino holoʻokoʻa.
Hoʻoponopono nā meaʻai waiwai i ka fiber i ka ʻōnaehana hoʻoheheʻe, pale i ka paʻa ʻana o ka ʻōpū, a kōkua i ka kaohi ʻana i ke kaumaha o ke kino ma ka hāʻawi ʻana i kahi manaʻo o ka piha.
- Nā kumu maikaʻi loa o ka fiber: Nā palaoa piha (porridge, oats), berena ʻeleʻele, nā legumes e like me ka peas, lentils, beans, nā huaʻai a me nā mea kanu hou, a me nā palaoa piha (laiki ʻeleʻele).
He mea nui: Ke hoʻomaka ʻoe e hoʻohui i ka fiber i kāu meaʻai, e hana mālie . ʻO ka ʻai nui ʻana i ka manawa hoʻokahi hiki ke hoʻoulu i ka pehu a me ke kinoea. Eia kekahi, mai poina e inu i ka wai nui .
Nā kemika phytochemical i hūnā ʻia i loko o nā mea kanu
He huaʻōlelo hou paha kēia nou. ʻO nā 'Phytochemicals' he mau kemika ʻaʻole ia he meaʻai, akā he mau kemika hoʻolaha olakino i loaʻa i nā meaʻai mea kanu. Hāʻawi lākou i nā mea kanu i ko lākou kala, ʻala, a me ka ʻono, a kōkua pū lākou i ka pale ʻana i ka ulu ʻana o nā hunaola kanesa i loko o ko mākou kino. Loaʻa lākou i nā ʻano meaʻai mea kanu like ʻole, me nā tōmato, nā ʻalani, nā hua, nā pepa, nā kāloti, ka broccoli, ka kāpeti, a me nā soybeans.
He aha nā ʻano ʻai maʻalahi e pono ai kākou e hahai no ke ola olakino?
I mea e hōʻemi ai i kou pilikia o ka maʻi kanesa a noho olakino, hiki iā ʻoe ke hahai i kēia mau alakaʻi maʻalahi.
| Maʻa | He aha ka mea e hana ai? |
|---|---|
| ʻAi mea kanu | E hoʻopiha i ka hapa nui o kāu pā me nā huaʻai, nā mea kanu, nā legumes, a me nā palaoa holoʻokoʻa. |
| Nā meaʻai me ka bran | Ma kahi o ka berena keʻokeʻo a me ka laiki keʻokeʻo, e koho i ka berena ʻeleʻele i piha i ka bran, nā palaoa piha, ka oats, a me ka laiki ʻeleʻele. |
| ʻIʻo ʻulaʻula a me ka ʻiʻo i hana ʻia | E kaupalena i kāu ʻai ʻana i kēia mau mea i ka hiki. Inā ʻoe e ʻai i ka ʻiʻo, e koho i nā ʻiʻo e like me ka moa a iʻa paha. |
| Hana kino | E hoʻoikaika kino no 30 mau minuke ma ka liʻiliʻi i ka hapa nui o nā lā o ka pule. E mālama i ke kaumaha o ke kino olakino. |
| ʻAila | Inā he maʻa kou i ka inu ʻana i ka waiʻona, e kaupalena iā ia i ka hiki. |
Leka Lawe-Home
- E hoʻohui i nā huaʻai a me nā mea kanu ʻono i kāu papaʻai. ʻO ka ʻoi aku o ke kala o kāu pā, ʻoi aku ka nui o nā meaola e loaʻa iā ʻoe.
- E hōʻemi i ka ʻai ʻana i ka ʻiʻo ʻulaʻula a me nā ʻiʻo i hana ʻia e like me nā sausage a me ka bacon i ka hiki.
- E hoʻāʻo e loaʻa kāu meaʻai mai nā meaʻai kūlohelohe ma mua o ka hilinaʻi ʻana i nā mea hoʻopihapiha huaora a me nā minelala.
- He mea nui loa ka mālama ʻana i ke kaumaha olakino a me ka hoʻoikaika kino i kēlā me kēia lā no ka pale ʻana i nā maʻi he nui, e like me ke kanesa.
- Inā ua loaʻa kekahi o kou ʻohana i ka maʻi ʻaʻai colon, a inā he kānalua a nīnau paha kāu e pili ana i kēia, mai kānalua e kamaʻilio me kāu kauka.
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