Ke mākaukau nei ʻoe e lilo i makuahine. He manawa kūikawā loa kēia i kou ola. ʻO nā mea āpau āu e ʻai ai a inu ai i kēia manawa e hānai i ka pēpē liʻiliʻi i loko ou. No laila, he mea nui loa ke koho ʻana i ka meaʻai a me ka mea inu me ka noʻonoʻo ʻana i kou palekana a me kāu pēpē. ʻOiai ʻaʻole paha e hoʻopilikia nui ka lāʻau make mai kekahi mau meaʻai iā ʻoe, hiki iā lākou ke hoʻopilikia i ka pēpē. No laila i kēia lā, e kamaʻilio kākou e pili ana i nā meaʻai e pono ai kākou e mālama ʻole ʻia i kēia manawa makamae.
ʻO ka mea mua, eia kekahi mau mea maʻamau e hoʻomanaʻo ai:
Ma mua o ke kamaʻilio ʻana e pili ana i nā meaʻai kikoʻī, aia kekahi mau mea maʻamau e hoʻomanaʻo mau ai.
- Palekana Meaʻai: Mai ʻai i ka meaʻai i puka i waho o ka pahu hau no nā hola ʻelua a ʻoi. Inā ʻoe e noho ana i kahi aniau mahana e like me ko mākou, e pale i ka ʻai ʻana i ka meaʻai i puka i waho no nā hola ʻoi, no ka mea hiki i ka bacteria ke ulu koke.
- Ka Hoʻohana ʻana i ka Caffeine: He mea inu kofe a kī paha ʻoe. Eia nō naʻe, i ka wā hāpai , pono ʻoe e kaupalena i kāu lawe ʻana i ka caffeine i 200 milligrams (mg) i kēlā me kēia lā. I nā huaʻōlelo maʻalahi, ua like ia me ka nui o ke kīʻaha kofe maʻamau.
- Ka Hoʻohana ʻana i ka Waiʻona: He mea nui loa kēia. Pono ʻoe e noho mamao loa mai ka waiʻona i kēia manawa e ulu ana kāu pēpē i loko o ka ʻōpū. Hiki i ka waiʻona ke hōʻeha pololei i ka ulu ʻana o ka pēpē.
ʻAe, e nānā kākou i nā meaʻai e pono ai kākou e hōʻalo.
Nā ʻiʻo a me nā ʻiʻo i hana ʻia
ʻOiai he kumu maikaʻi ka ʻiʻo o ka protein , pono ʻoe e makaʻala e pili ana i kekahi mau ʻano ʻiʻo a pehea e hoʻomākaukau ʻia ai i ka wā hāpai.
Hiki i nā ʻiʻo i moʻa pono ʻole ke loaʻa nā microorganism e hiki ke hoʻopōʻino i ka pēpē, e like me Listeria a me Toxoplasmosis .
| Nā ʻiʻo e pale aku ai | Ke kumu a me nā mea e pono ai ke ʻike |
|---|---|
| Nā ʻoki anu/ʻiʻo Deli, nā ʻīlio wela | Hiki i kēia mau mea ke loaʻa nā bacteria e like me Listeria ʻoiai inā i loko o ka pahu hau. Eia nō naʻe, palekana lākou e ʻai inā he mahu wela. |
| ʻIʻo maka a me nā ʻiʻo i moʻa ʻole ʻia | E kuke mau i nā ʻiʻo, ʻoiai ka pipi, ka puaʻa, a me ka moa, a hiki i ka pau ʻana o ko lākou ʻulaʻula. Hiki i ka ʻiʻo maka ke loaʻa nā bacteria a me nā parasites. |
| Pāte a me nā ʻāpana ʻiʻo i hoʻomoʻa ʻia i loko o ka pahu hau | Loaʻa pū kekahi i kēia mau mea ka pilikia o Listeria. ʻAʻole pilikia nā ʻano mea kanu a i ʻole nā mea palekana i ka papa. |
E noʻonoʻo hoʻi i ka iʻa.
He meaʻai waiwai ka iʻa i ka Omega-3, he mea nui ia no ka ulu ʻana o ka lolo o ke pēpē. Eia nō naʻe, ʻaʻole maikaʻi kekahi mau ʻano iʻa no kēia wā.
No ke aha i maikaʻi ʻole ai kekahi ʻano iʻa?
ʻO ke kumu nui, aia kekahi mau iʻa kai nui i nā pae kiʻekiʻe o kahi metala kaumaha i kapa ʻia ʻo mercury , hiki ke hōʻeha i ka ulu ʻana o ka ʻōnaehana nerve o kahi pēpē.
| Nā ʻano iʻa e pale aku ai | Ke kumu a me nā mea e pono ai ke ʻike |
|---|---|
| Manō, Iʻa Pahi, King Mackerel, Tilefish | He kiʻekiʻe loa nā pae mercury o kēia ʻano iʻa. ʻOi aku ka maikaʻi o ka pale ʻana iā lākou. |
| Iʻa maka/pūpū - e.g. Sushi | Hiki i nā iʻa maka a me nā iʻa paʻa (pāpaʻi, ʻōpae, ʻoysters) ke loaʻa nā bacteria a me nā parasites, no laila e noho mamao mai nā mea e like me ka sushi i kēia manawa. |
| Iʻa puhi ʻia | ʻO ka iʻa i hoʻomoʻa ʻia i loko o ka pahu hau, e like me ka iʻa salmon puhi ʻia, aia nō hoʻi kahi pilikia o Listeria. |
Hua Manu a me ka Waiū
He meaʻai momona loa nā hua manu a me ka waiū, akā pono ʻoe e makaʻala i ke ʻano o kāu hoʻohana ʻana iā lākou.
- Hua Maka: Hiki i nā hua maka ke loaʻa kahi bacteria i kapa ʻia ʻo Salmonella . Hiki i kēia ke hoʻonāukiuki i ka ʻōpū a me ka luaʻi. No laila, e kuke mau i nā hua a hiki i ka moʻa maikaʻi ʻana o ka yolk a me ke keʻokeʻo. E pale i ka mayonnaise homemade, kekahi mau ʻaʻahu salakeke, mousse, a me nā mea ʻono e like me tiramisu i hana ʻia me nā hua maka.
- Waiū a me ka tīhi i hoʻomaʻemaʻe ʻole ʻia : ʻO ka pasteurization kahi hana wela i hoʻohana ʻia e pepehi i nā bacteria ʻino i loko o ka waiū. ʻO ka hapa nui o ka waiū a me ka tīhi i loaʻa ma ka mākeke Sri Lanka ua pasteurized ʻia. Eia nō naʻe, ʻaʻole paha i pasteurized ʻia kekahi mau tīhi hana lima a i ʻole ka waiū i kūʻai pololei ʻia mai nā mahiʻai. Loaʻa paha i kēia mau bacteria e like me Listeria. No laila, e nānā i ka lepili a koho wale i nā huahana e ʻōlelo ana "Pasteurized". E makaʻala loa me nā tīhi palupalu e like me Brie, Feta, a me Blue cheese.
Nā huaʻai a me nā mea kanu
He mea pono ke kūʻai ʻana i nā huaʻai a me nā mea kanu i kēia mau lā, akā aia kekahi mau mea e pono ai ke hoʻomanaʻo.
- E holoi pono: E holoi pono i nā huaʻai a me nā mea kanu a pau ma lalo o ka wai e kahe ana ma mua o ka hoʻohana ʻana iā lākou. He mea nui loa kēia no ka pale ʻana i nā parasites e like me Toxoplasma i loaʻa i loko o ka lepo.
- Papaya ʻŌlohelohe: He mea maikaʻi ke ʻai ʻana i nā papaya i oʻo maikaʻi ʻia. Eia nō naʻe, e pale i ka ʻai ʻana i nā papaya maka a ʻōlohelohe paha. Ua manaʻoʻiʻo ʻia hiki i ka latex i loko o lākou ke hoʻoulu i ka ʻūlū ʻana o ka ʻōpū.
- Wai i hoʻomaʻemaʻe ʻole ʻia: ʻAʻole paha i hoʻomaʻemaʻe ʻia ka wai hou mai ka hale kūʻai. Hiki iā ia ke loaʻa nā bacteria e like me E.coli. ʻOi aku ka palekana o ka inu ʻana i ka wai i hana ʻia ma ka home mai nā hua i holoi maikaʻi ʻia.
- ʻŌpuʻu Maka: E pale i ka ʻōpuʻu ʻana i nā mea e like me nā pīni ʻōmaʻomaʻo a me nā pīkī a ʻai maka iā lākou. ʻO kēia no ka mea hiki i ka bacteria ke ulu i loko o lākou. Inā ʻoe e kuke maikaʻi iā lākou a ʻai iā lākou, ʻaʻohe pilikia.
E hoʻomanaʻo, ʻaʻole kēia mau mea a pau i manaʻo ʻia e hoʻoweliweli iā ʻoe. No kou palekana ponoʻī ia a me ka palekana o kāu pēpē i hānau ʻole ʻia. Inā he kānalua kou e pili ana i kahi meaʻai, ʻoi aku ka maikaʻi o ka pale ʻana. Eia kekahi, inā he mau nīnau kāu e pili ana i kāu meaʻai, e nīnau i kāu kauka .
Leka Lawe-Home
- E hoʻomoʻa pono i ka ʻiʻo, ka iʻa, a me nā hua manu. E pale i nā meaʻai "moʻa ʻole ʻia" a i ʻole "maka".
- E pale loa i ka ʻai ʻana i nā iʻa kai nui (e like me ka manō a me ka tilefish) i kiʻekiʻe i ka mercury.
- E noho mamao aku mai nā hua maka a me ka waiū a me ka tīhi i hoʻomaʻemaʻe ʻole ʻia.
- E holoi pono i nā huaʻai a me nā mea kanu ma lalo o ka wai e kahe ana ma mua o ka hoʻohana ʻana.
- E hōʻalo loa i ka waiʻona i ka wā hāpai.
- E hōʻemi i ka lawe ʻana i ka caffeine (e pili ana i hoʻokahi kīʻaha kofe i kēlā me kēia lā).
- Inā kānalua ʻoe e pili ana i kahi meaʻai, ʻoi aku ka naʻauao o ka ʻai ʻole ʻana. E kūkākūkā me kāu kauka inā he nīnau kāu.
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