ʻO ka hapa nui o nā meaʻai a mākou e ʻai ai, mai kāu mau ʻōwili punahele i kūʻai ʻia ma ka hale kūʻai a i kāu mau patties punahele a hiki i kāu sopa home punahele, he nui ka paʻakai . No laila, pehea ʻoe e ʻike ai inā ʻoe e ʻai nui ana i ka paʻakai? He mea kēia e pono ai kākou a pau e noʻonoʻo. No ka mea, he ʻono ka paʻakai liʻiliʻi, akā ʻaʻole maikaʻi ka nui no kou kino.
He aha nā pono olakino o ka kuke ʻana a me ka hoʻāla ʻana i ka meaʻai me ka paʻakai ʻole?
ʻO ka hoʻohana ʻana i ka paʻakai nui loa i ka kuke ʻana hiki ke loaʻa nā hopena maikaʻi ʻole i ko mākou kino. No laila, hiki iā mākou ke loaʻa kekahi mau pono olakino ma ka hōʻemi ʻana a i ʻole ka hoʻohana ʻana i ka paʻakai liʻiliʻi.
- Ola Kino o ka Puʻuwai : ʻO ka hōʻemi ʻana i ka ʻai ʻana i ka paʻakai hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka hoʻomohala ʻana i ke koko kiʻekiʻe , a i ʻole ke koko kiʻekiʻe , a i ʻole e hoʻonui iā ia inā loaʻa iā ʻoe. E noʻonoʻo e pili ana i ia mea, ua like ko kākou puʻuwai me ka pamu wai. Ke piʻi ka ʻai ʻana i ka paʻakai, pono kēia pamu e hana ikaika.
- Hana o nā puʻupaʻa: ʻO ka ʻai nui ʻana i ka paʻakai e kau i kahi kaumaha ma luna o nā puʻupaʻa. Hoʻonui kēia i ka nui o ka sodium a lākou e kānana ai. I ka hala ʻana o ka manawa, hiki i kēia ke alakaʻi i ka hana pono ʻole o nā puʻupaʻa .
- Ola kino o ka ʻōnaehana hoʻoheheʻe:ʻO ka ʻai nui ʻana i ka paʻakai hiki ke hana i nā pilikia no kāu ʻōnaehana hoʻoheheʻe, e like me ka ʻōpū ʻeha a me ka pehu ʻana, ʻoiai inā ʻoluʻolu ʻoe i ka paʻakai.
Wahi a nā loea, "Ua hōʻike nā noiʻi e hiki i ka hōʻemi ʻana i ka sodium i kāu meaʻai ke hoʻohaʻahaʻa i ke koko. Hoʻemi kēia i ka pilikia o ka loaʻa ʻana o nā maʻi ʻē aʻe, e like me ka hahau ʻana a me ka hāʻule ʻana o ka puʻuwai ."
Pehea e hoʻāla ai i ka meaʻai me ka ʻole o ka paʻakai?
Inā ʻoe e ʻimi nei e hōʻemi i ka nui o ka paʻakai āu e hoʻohana ai i ka wā e kuke ai, nui nā ala ʻē aʻe e hoʻāla ai i kāu meaʻai. Mai hopohopo, hiki nō iā ʻoe ke hoʻolilo i kāu meaʻai i mea ʻono maikaʻi me ka ʻole o ka paʻakai.
Hiki iā ʻoe ke hoʻāʻo e hoʻohana i nā mea kūlohelohe e like me ka lime, ke kinika, nā lau curry, nā mea ʻala maloʻo (no ka laʻana, cumin, basil, rosemary), ʻakaʻakai, kālika, a me ka pauka sinapi e hoʻāla i kāu meaʻai. Hoʻohui kēia i kahi ʻono maikaʻi i kāu meaʻai.
Hiki paha iā ʻoe ke hoʻohana i nā pani paʻakai . Eia naʻe, inā hana ʻoe, pono ʻoe e nīnau mua i kāu kauka. "ʻO nā pani paʻakai he mau paʻakai sodium haʻahaʻa. Loaʻa iā lākou ka potassium chloride no ka ʻono ma kahi o ka sodium chloride. ʻOiai he maikaʻi kēia no kekahi poʻe, hiki i kēia hoʻololi i nā mea hoʻohui ke hana i nā pilikia ʻē aʻe. No laila, e ʻimi pono i ka ʻōlelo aʻo lapaʻau ma mua o ka hoʻohana ʻana i kēia mau mea."
I kou hoʻohana ʻana i nā ʻono ʻē aʻe no kekahi manawa, e maʻa kou alelo iā lākou. E emi mālie ana kou makemake i ka paʻakai, a e hoʻomaka ʻoe e makemake i nā ʻono hou. E ʻike paha ʻoe e ʻoi aku ka maikaʻi o kēia mau ʻono hou me kāu mau meaʻai punahele ma mua o kou manaʻo.
Eia kekahi mau ala e hoʻāʻo ai i ka meaʻai me ka paʻakai ʻole:
| ʻAno ʻono | Nā laʻana a me ka hoʻohana ʻana |
|---|---|
| Nā mea kanu a me nā mea ʻala | E hoʻohana i ka basil, oregano, thyme, rosemary, cumin, paprika, turmeric, a pēlā aku. Hoʻohui kēia i kahi ʻono hohonu a me ka ʻala i ka meaʻai. |
| ʻAila ʻala | ʻO ka hoʻohui ʻana i kahi lemi liʻiliʻi, ka lime, ka ʻili ʻalani, a i ʻole ka wai e hāʻawi i ka meaʻai i kahi ʻono ʻawaʻawa a hōʻoluʻolu hoʻi. |
| Kālika a me nā ʻakaʻakai | Hiki i ka hoʻomehana ʻana a i ʻole ke kālua ʻana ke hoʻohui i kahi ʻono momona a ʻala i ka meaʻai. |
| Kinika | Hoʻohui ia i kahi ʻono ʻono a ʻala iki i nā mea ʻala palai a me nā sopa. He waiwai nō hoʻi ia i nā antioxidants a me nā huaora. |
| Nā Pepa Chili | Inā makemake ʻoe i kahi ʻala ʻono i kāu kīʻaha, e hoʻohui i nā chili hou a maloʻo paha. Loaʻa i kēia mau mea nā waiwai anti-inflammatory. |
He koho olakino anei ka paʻakai kai?
Ke noʻonoʻo nei paha ʻoe inā ʻoi aku ka maikaʻi o ka paʻakai kai, ka paʻakai kosher, a i ʻole ka paʻakai Himalayan poni ma mua o ka paʻakai maʻamau. ʻAʻole i hana nui ʻia kēia mau ʻano paʻakai, akā loaʻa iā lākou ka nui like o ka sodium.
"ʻO kaʻoiaʻiʻo, ʻaʻole hāʻawi ka paʻakai kai i nā pono olakino ma mua o ka paʻakai papaʻaina maʻamau," wahi a ke kauka loea ʻo Kauka Thomas.
ʻEhia ka nui o ka sodium i loko o ka meaʻai?
ʻOi aku ka nui o ka paʻakai i loko o nā mea a mākou e ʻai ai a inu ai ma mua o ko mākou ʻike. He manaʻo maikaʻi ke hoʻōki i ka hoʻohui ʻana i ka paʻakai ma ka papaʻaina, akā ʻoi aku ma mua o 70% o ka sodium a mākou e ʻai ai mai nā meaʻai i hana ʻia a me nā meaʻai i hoʻopaʻa ʻia. ʻAʻole paha e ʻono ka paʻakai o kēia mau meaʻai, akā hiki ke kiʻekiʻe i ka sodium.
ʻO ke ala wale nō e ʻike pono ai i ka nui o ka sodium i loko o kāu meaʻai, ʻo ia ke nānā ʻana i ka lepili meaʻai . Inā kūʻai ʻoe i nā meaʻai i hoʻopaʻa ʻia a i hana ʻia paha, e koho i nā mea i kapa ʻia "sodium-free" a i ʻole "sodium haʻahaʻa loa."
Pono e hōʻalo i nā meaʻai kiʻekiʻe i ka paʻakai i ka wā e ʻai ai i waho
Eia kekahi mau meaʻai maʻamau i ka paʻakai kiʻekiʻe ma ko mākou ʻāina:
| Meaʻai | Ka nui o ka sodium (kokoke) |
|---|---|
| Nā berena a me nā ʻōwili | A hiki i ka 230 mg i hoʻokahi ʻāpana |
| Pizza | A hiki i ka 760 mg i hoʻokahi papa |
| Nūdela koke | Hiki i hoʻokahi ʻeke ke ʻoi aku ma mua o 1500 mg. |
| Moa i hana ʻia | Kokoke i ka 600 mg i loko o kekahi mau ʻāpana moa |
| Nā sopa a me nā mea ʻono i loko o ka pahu | A hiki i ka 940 mg i loko o hoʻokahi kīʻaha |
| Nā Sāniwika a me nā Burgers | Hiki ke ʻoi aku ma mua o 1500 mg ma muli o nā mea hoʻohui |
ʻAi haʻahaʻa-sodium
No laila, aia kekahi mau meaʻai i ʻole loa ka sodium? I ka pōkole: ʻaʻole maoli. ʻO ka hapa nui o nā meaʻai holoʻokoʻa, i hana ʻole ʻia.Loaʻa maoli i nā meaʻai kekahi sodium, ʻoiai he mineral koʻikoʻi ka sodium. Eia nō naʻe, haʻahaʻa loa ka nui o ka sodium i loko o kēia mau meaʻai ke hoʻohālikelike ʻia me nā nui kiʻekiʻe i loaʻa i nā meaʻai i hana ʻia a me nā meaʻai i hoʻopaʻa ʻia.
Eia kekahi mau meaʻai maʻamau i haʻahaʻa maoli i ka sodium:
- Nā huaʻai a me nā mea kanu hou
- Nā hua palaoa piha
- ʻIʻo momona a me ka moa
- Iʻa
- Nā legume
- Nā nati a me nā hua
- Nā meaʻai waiū a me nā hua manu
E ho'āʻo i ka DASH Diet no ke koko kiʻekiʻe
Inā kamaʻāina kēia papa inoa o nā meaʻai iā ʻoe, no ka mea he ʻāpana lākou o kahi papaʻai kaulana i loaʻa nā pono olakino he nui. Inā he koko kiʻekiʻe kou, ʻo ka papaʻai DASH (Dietary Approaches to Stop Hypertension) he papaʻai haʻahaʻa-sodium, haʻahaʻa-momona. I ka ʻōlelo maʻalahi, he papaʻai ia e kōkua ai i ka kaohi ʻana i ke koko.
Ke koi nei kēia papaʻai i 4-5 mau lawelawe ʻana o nā huaʻai, 4-5 mau lawelawe ʻana o nā mea kanu, a me 2-3 mau lawelawe ʻana o nā huahana waiū haʻahaʻa momona i kēlā me kēia lā. He waiwai nō hoʻi ia i nā palaoa piha, iʻa, moa, pī, nati, a me nā hua. Hoʻemi pū ia i ke kō a me ka ʻiʻo ʻulaʻula.
E kamaʻilio me ke kauka a meaʻai meaʻai paha e hoʻomohala i kahi hoʻolālā ʻai DASH kūpono iā ʻoe.
ʻO ka mea hope loa, he aha e hoʻomanaʻo ai
Inā ʻoe e ʻimi nei e hōʻemi i kāu ʻai ʻana i ka sodium, nui nā hoʻonā. ʻAʻole pono kekahi o kēia e pale iā ʻoe mai ka hauʻoli ʻana i ka meaʻai a me ka kuke ʻana! A hiki iā ʻoe ke koho e like me kāu makemake a me nā mea e pono ai kou kino. Nui nā koho ʻono a olakino . ʻO ke kī, ʻo ia ka ʻike a me ka hana ʻana i nā hoʻoholo kūpono.
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