Nā mea huna olakino huna o nā mea kanu ʻulaʻula a me ka ʻalani

Makemake ʻoe e ʻike i nā kala like ʻole ke nānā ʻoe i kāu pā? Ke hoʻohui ʻoe i kekahi mau mea kanu ʻulaʻula a ʻalani nani i kāu pā me ka ʻōmaʻomaʻo a me ka melemele, ʻaʻole ia e hoʻonani wale ia, akā he nui nō hoʻi nā pono no kou kino. ʻO nā mea kanu e like me ke kāloti, ka paukena, ka ʻuala, nā tōmato, a me nā pepa bele ʻulaʻula a mākou e ʻike nei no kēia hui. No laila i kēia lā, e kamaʻilio kākou e pili ana i nā pono olakino kupaianaha o ka hoʻohui ʻana i kēia mau mea kanu kala i kā mākou meaʻai.

He aha nā pono olakino o kēia mau mea kanu?

I ka ʻōlelo maʻalahi, he hale kūʻai o nā huaora a me nā meaʻai nā mea kanu ʻulaʻula a me ka ʻalani. Hāʻawi lākou i kou kino i ka ikaika, ka ikehu, a kōkua i ka pale ʻana iā ʻoe mai nā maʻi he nui.

Kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa

He mea nui loa kēia. Manaʻo nā kānaka ʻepekema ʻo ke kumu nui o ka maʻi kanesa ka hōʻino ʻana i nā ʻāpana i loko o ko kākou kino. Hiki i nā ʻāpana ʻino i hana ʻia i loko o ko kākou kino, i kapa ʻia he free radicals, ke hōʻino i nā ʻāpana. Eia nō naʻe, hiki i nā hui ikaika i kapa ʻia he antioxidants i loaʻa i loko o kēia mau mea kanu ke pale i kā kākou mau ʻāpana mai kēia mau ʻāpana ʻino.

E noʻonoʻo i kēia mau antioxidants ma ke ʻano he pale pale no kā mākou mau cell.

• Beta-carotene: Loaʻa kēia i ka nui o nā mea kanu ʻalani e like me ke kāloti, ka ʻuala, a me ka paukena. Hoʻololi ko mākou kino iā ia i ka wikamina A.
• Lycopene: ʻO kēia hui ka mea e hāʻawi ai i nā tōmato i ko lākou kala ʻulaʻula. He antioxidant ikaika loa nō hoʻi ia.

Hoʻomalu i ke koko kiʻekiʻe

ʻO ke koko kiʻekiʻe, a i ʻole BP, he pilikia maʻamau i waena o nā kānaka he nui i kēia mau lā. ʻO kekahi o nā kumu nui o kēia, ʻo ia ka hoʻonui ʻia o ka nui o ka paʻakai (sodium) a mākou e hoʻohui ai i kā mākou meaʻai a me ka emi ʻana o ka nui o ka potassium e pono ai ko mākou kino. Hiki i kēia kaulike ʻole ke alakaʻi i nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau.

ʻO ka hopena maikaʻi loa no kēia, ʻo ia ka ʻai ʻana i nā meaʻai waiwai i ka potassium. ʻO ka ʻuala ʻalani, ke kāloti, a me ka paukena he mau mea kanu waiwai i ka potassium . No laila, e kamaʻilio me kāu kauka a hoʻohui i kēia mau mea kanu i kāu papaʻai, hiki ke kōkua i ka kaohi ʻana i ke koko.

Hāʻawi i ka ʻike maka olakino

Ua lohe mākou a pau mai ko mākou wā kamaliʻi mai "ʻo ka ʻai ʻana i nā kāloti e hoʻomaikaʻi i kou ʻike maka." Nui ka ʻoiaʻiʻo i loko o kēlā moʻolelo. ʻO ke kumu o kēia, ʻo ia nā pigments i kapa ʻia ʻo carotenoids i loaʻa i loko o kēia mau mea kanu.

• Lutein a me Zeaxanthin: Mālama kēia i nā maka mai ka pilikia o ka cataracts a me ka macular degeneration e pili ana i ka makahiki. Loaʻa iā lākou ka nui o nā kāloti a me nā pepa bele ʻulaʻula.
• Wikamina A: Eia kekahi, ua hoʻololi ʻia ka beta-carotene i loko o kēia mau mea kanu i wikamina A e ko mākou kino. Kōkua ka Wikamina A i ka hoʻomaikaʻi ʻana i ka ʻike i ka mālamalama haʻahaʻa, ʻo ia hoʻi, i ka pō.

No nā niho olakino a me nā ʻāʻī

He mea kēia āu i lohe ʻole ai ma mua. ʻAe, he mea maikaʻi loa kēia mea kanu no kou mau niho a me kou mau ʻāʻī.

• Wikamina A: He mea nui ka Wikamina A no ke olakino o nā kelepa salivary i loko o ko kākou waha. ʻO ka nele i kēia hiki ke alakaʻi i ka pala koke o nā niho a me ka palupalu.
• Wikamina C: Ke kahe nei ke koko o kou ʻāʻī? Ua palupalu kou mau niho? Hiki paha kēia ma muli o ka nele o ka wikamina C. ʻO nā mea kanu e like me nā tōmato a me nā pepa bele ʻulaʻula he waiwai nui i ka wikamina C.

E ʻike pono kākou e pili ana i ka waiwai o ka meaʻai

He haʻahaʻa ka calorie nā mea kanu ʻulaʻula a me ka ʻalani, akā he nui ka meaʻai. E nānā kākou i nā meaola nui i loko a me ko lākou koʻikoʻi.

Pehea ʻoe e hoʻomākaukau ai i kēia mau mea kanu? He aha nā ʻano olakino?

ʻO kēia kahi a mākou e hana pinepine ai i nā hewa. Ke kūʻai mākou i kahi mea e like me ka paukena a i ʻole ka ʻuala, ua maʻa mākou i ka kuke ʻana me ka nui o ke kō, ka paʻakai, ka ʻaila, a me ka waiū niu. Inā paha mākou e kūʻai i kahi mea ʻono tōmato, hiki ke paʻakai loa a kō. Ke kuke mākou i kēia ʻano, ʻaʻole mākou e loaʻa i ka maikaʻi maoli o ka mea kanu.

ʻOi aku ka maikaʻi o ka ʻai ʻana iā lākou me ka maʻalahi a me ke kūlohelohe e like me ka hiki. ʻO ka kuke ʻana i kahi mea kanu no ka lōʻihi loa e hoʻopau i kāna mau meaʻai. No laila e hoʻāʻo e ʻai maka i nā manawa āpau e hiki ai.

Eia kekahi mau ala maʻalahi a olakino hoʻi e hiki iā ʻoe ke hoʻāʻo:

• E hoʻohui i kahi salakeke i hana ʻia me nā kāloti, nā tōmato, a me nā kukama i kāu papaʻaina nui.
• E wili i nā kāloti maka a hana iā lākou i sambol . E hoʻohui wale i kahi wai lime, ka paʻakai, a me ka pepa.
• E ʻai i nā mea e like me ka paukena a me ka ʻuala i hoʻolapalapa ʻia . Ma kahi o ka ʻai ʻana iā lākou me ka niu, e hoʻāʻo e ʻai iā lākou me ka sambol paʻakai.
• I ka hana ʻana i ka curry paukena, e ho'ōki i ka hoʻohui ʻana i ka nui o ke kō. Akā, e ho'āʻo e hoʻohui i kahi ʻāpana kinamona. Hoʻohui ia i ka ʻono maoli.
• E hoʻāʻo e hoʻohui i kekahi mau kāloti i wili ʻia i kāu mea ʻono tōmato hana hale ma kahi o ka hoʻohui ʻana i ka ʻaila. E hoʻonui ia i ka ʻono a me ka maikaʻi.
• I ka hana ʻana i ka sopa mea kanu, e hoʻohui i nā mea e like me ke kāloti, ka paukena, a me nā tōmato.
• E ʻokiʻoki i nā mea e like me ka ʻuala a me ka paukena i mau ʻāpana liʻiliʻi, e kāpīpī me kahi pepa liʻiliʻi a me ka pauka ʻūlū, a hoʻomoʻa iā lākou i loko o ka umu (oven roast). ʻOi aku ka maikaʻi ma mua o ka palai ʻana iā lākou i loko o ka ʻaila.