ʻAʻole maikaʻi wale nā ​​kāloti no nā maka, akā no ke kino holoʻokoʻa! (Kāloti) E kamaʻilio kākou e pili ana i kēia

Ua ʻōlelo mai ko mākou mau makuahine iā mākou mai ko mākou wā liʻiliʻi mai, "E ʻai i nā kāloti, a e ʻike maikaʻi kou mau maka." Aia kekahi ʻoiaʻiʻo i kēia moʻolelo. Akā, ua ʻike anei ʻoe he mea kanu kupaianaha nā kāloti i piha i nā meaʻai ʻaʻole wale no kou mau maka, akā no kou puʻuwai, ʻili, a me ka ʻōnaehana pale. No laila, i kēia lā, e ʻike pono kākou i nā pono huna o nā kāloti.

He aha kēia kāloti?

I ka ʻōlelo maʻalahi, he ʻano mea kanu aʻa nā kāloti a mākou e ʻai ai. Ua mahi mua ʻia lākou ma Afghanistan. Ma waho aʻe o nā kāloti ʻalani a mākou i kamaʻāina nui ai, aia kekahi kāloti poni, melemele, ʻulaʻula a me ke keʻokeʻo. ʻO ka ʻoiaʻiʻo, i ka wā ma mua, loaʻa wale nā ​​​​kāloti poni a me ka melemele.

ʻOiai he ʻono iki ko nā kāloti ma muli o kā lākou kō maoli, i kekahi manawa hiki iā lākou ke loaʻa kahi ʻono lepo iki a ʻawaʻawa paha. ʻOkoʻa kēia ma muli o ke ʻano o ke kāloti, kona nui, a me ka ʻāina i ulu ʻia ai.

ʻO ka ʻokoʻa ma waena o nā kāloti organik a me nā kāloti maʻamau

Hoʻoulu ʻia nā kāloti organik me ka hoʻohana ʻana i nā mea hoʻoulu kūlohelohe wale nō. ʻOiai ʻoi aku ka liʻiliʻi o nā pesticides i hoʻohana ʻia, ʻoi aku ka liʻiliʻi o ka pilikia o nā koena kemika i loko o nā kāloti. Ma ka ʻaoʻao ʻē aʻe, hoʻoulu ʻia nā kāloti i ulu maʻamau me ka hoʻohana ʻana i nā pesticides e pale aku iā lākou mai nā pepeke a me nā maʻi, no laila aia kahi hiki ke waiho ʻia kekahi mau koena kemika i loko o nā kāloti. No laila, me ka nānā ʻole i ke ʻano i hoʻohana ʻia, he mea nui loa ka holoi a hoʻomaʻemaʻe pono i nā kāloti ma mua o ka ʻai ʻana iā lākou .

Pehea ka waiwai o nā kāloti i ka meaʻai?

He meaʻai maikaʻi loa nā kāloti i haʻahaʻa i nā calorie akā piha i nā huaora a me nā minelala. E nānā kākou i ka meaʻai i loko o ka hapalua kīʻaha o nā kāloti maʻamau, ʻo ia hoʻi ma kahi o 60 grams.

E nānā, hāʻawi ka hapalua kīʻaha kāloti i 73% o kāu wikamina A i kēlā me kēia lā. He mea kupaianaha maoli kēia, ʻeā?

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Nā pono olakino kupaianaha o ka ʻai ʻana i nā kāloti

ʻAʻohe palena o nā pono o ke kāloti i ko kākou kino ma muli o kā lākou mau antioxidants a me nā meaola ʻē aʻe. E nānā kākou i kekahi o nā pono nui.

1. Hoʻomaikaʻi i ka ʻike maka

ʻO kēia ka pōmaikaʻi kaulana loa o nā kāloti. ʻO ka pigment i loaʻa i loko o nā kāloti ʻo ia ka beta-carotene , kahi i hoʻololi ʻia i ka huaora A i loko o ko mākou kino.He mea nui kēia wikamina A no ka hana olakino o nā maka. Kōkua nō hoʻi ia i ka pale ʻana i nā maka mai ka lā a hōʻemi i ka pilikia o nā maʻi e like me ke cataracts a me ka macular degeneration e pili ana i ka ʻelemakule.

2. Hiki ke hōʻemi i ka pilikia o ka maʻi kanesa

ʻO nā antioxidants i loko o nā kāloti, ʻoiai nā carotenoids a me nā anthocyanins, e hakakā i nā radical manuahi e hōʻino ana i nā cell i loko o ke kino. ʻO kēia hōʻino cell kekahi o nā kumu o ka maʻi kanesa.

3. Maikaʻi no ke olakino o ka puʻuwai

He mea maikaʻi loa hoʻi nā antioxidants no ka puʻuwai. Eia kekahi, kōkua ka potassium i loko o nā kāloti i ke kaohi ʻana i ke koko. Ua ʻike ʻia hoʻi ka hui lycopene i loko o nā kāloti ʻulaʻula e kōkua i ka pale ʻana i nā maʻi puʻuwai.

4. Hoʻoikaika i ka ʻōnaehana pale

Kōkua ka wikamina C i loko o nā kāloti i ke kino e hana i nā antibodies, e hana ana e like me nā koa i loko o kā mākou ʻōnaehana pale. No laila, kōkua ia i ka pale ʻana i nā maʻi e like me ke anu maʻamau.

5. Kōkua i ka pohō kaumaha

He haʻahaʻa nā kaloli o ke kāloti a kiʻekiʻe i ka fiber. ʻO ka ʻai ʻana i nā meaʻai momona i ka fiber e kōkua iā ʻoe e māʻona, kahi e kōkua ai iā ʻoe e kāohi i kāu ʻai nui ʻana. ʻO ia ke kumu he meaʻai maikaʻi loa nā kāloti no ka poʻe makemake e kāohi i ko lākou kaumaha.

6. Hoʻolilo i ka ʻili i ke ʻano maikaʻi a olakino hoʻi

He mea maikaʻi loa nō hoʻi ka Beta-carotene, a mākou i kamaʻilio ai ma mua, no ka ʻili. Kōkua ia i ka mālama ʻana i ka makū o ka ʻili, ka ʻōlinolino, a me ka elasticity. Kōkua nō hoʻi ia i ka hoʻomalu ʻana i ka ʻelemakule ʻana o ka ʻili a hōʻemi i nā wrinkles a me nā kīnā.

7. Kōkua i ka kaohi ʻana i ka maʻi diabetes

He mea hoʻohui maikaʻi nā kāloti i ka ʻai a ka poʻe me ka maʻi diabetes, ʻoiai ʻo ka fiber i loko o lākou e kōkua i ka kaohi ʻana i nā piʻi ʻana o ke kō koko.

8. Hoʻoikaika i nā iwi

He mea nui ka calcium a me ka wikamina K i loko o nā kāloti no nā iwi olakino.

ʻAʻohe hopena ʻaoʻao o ka ʻai ʻana i nā kāloti?

He meaʻai palekana loa nā kāloti, akā e like me nā mea ʻē aʻe, ʻaʻole maikaʻi ka ʻai nui ʻana iā lākou.

• ʻAlani ka ʻili (Carotenemia): Inā ʻai nui ʻoe i nā kāloti a i ʻole nā ​​meaʻai ʻē aʻe i waiwai i ka beta-carotene (e like me ka paukena a me ka ʻuala) i kēlā me kēia lā, hiki i kou ʻili, ʻoiai nā poho lima a me nā kapuwaʻi o kou mau wāwae, ke lilo i kala melemele-ʻalani. Ua kapa ʻia kēia ʻano he carotenemia . ʻAʻole ia he mea weliweli. Inā ʻoe e hōʻemi i kāu ʻai ʻana i nā kāloti, e hoʻi hou ke kala o kou ʻili i ka maʻamau i loko o kekahi mau lā.

• ʻO ka maʻi ʻaleka waha: Hiki i kekahi poʻe ke loaʻa i kahi ʻulaʻula ma ko lākou waha, lehelehe, alelo, a i ʻole ka puʻu ma hope o ka ʻai ʻana i nā kāloti maka. Ua kapa ʻia kēia he oral allergy syndrome . ʻAʻole maʻamau kēia me nā kāloti i moʻa ʻia. Inā hana kēia iā ʻoe, ʻoi aku ka maikaʻi o ka pale ʻana i ka ʻai ʻana i nā kāloti maka.

• Nā maʻi i lawe ʻia e ka meaʻai: Hiki ke laha nā bacteria e like me Salmonella ma o nā kāloti i hoʻomaʻemaʻe pono ʻole ʻia. No laila, e hoʻomanaʻo mau e holoi i nā kāloti ma lalo o ka wai e kahe ana, inā ʻoe e ʻai maka a kuke paha .

Inā loaʻa iā ʻoe kekahi mau maʻi ʻaleka a i ʻole nā ​​pilikia ʻē aʻe me nā kāloti, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i ia mea.

Pehea e hoʻohana ai a mālama i nā kāloti?

He mea kanu pono ʻole nā ​​​​kāloti i kā mākou lumi kuke.

• Ka Mālama ʻana: Hiki ke mālama ʻia nā kāloti hou i loko o ka pahu crisper o ka pahu hau no ʻelua pule. Inā he mau ʻāpana ʻōmaʻomaʻo ko nā kāloti, hiki iā ʻoe ke ʻoki a mālama iā lākou no kahi manawa lōʻihi.

• Hoʻohana:
• E holoi maikaʻi a ʻai maka .
• Hiki ke hoʻohui ʻia i nā salata a me nā sambals.
• Hiki ke kuke ʻia nā kāloti ma ke ʻano he kari, hoʻohui ʻia i ka hui ʻana o nā mea kanu, a i ʻole hoʻohui ʻia i nā noodles a i ʻole ka laiki.
• Hiki iā ʻoe ke hana a inu i ka wai kāloti.
• Hoʻohana nō hoʻi au ia mea e hana i nā mea ʻono e like me ke keke kāloti.

E noʻonoʻo e pili ana i ia mea, ʻoi aku ka fibrous o nā kāloti ke ʻai maka ʻia. Akā i ka wā e ʻai ʻia ai i moʻa ʻia, ʻoi aku ka maʻalahi o ke komo ʻana o ke kino i ka beta-carotene . No laila ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻaoʻao ʻelua.