Ua ʻike anei ʻoe i kekahi mau mea inu, waiū, a me nā berena i kapa ʻia "hoʻoikaika ʻia"? A i ʻole "hoʻohui ʻia ka wikamina D"? ʻO kēia nā mea a mākou e kapa wale nei he "meaʻai hana." I nā huaʻōlelo ʻē aʻe, he mau meaʻai lākou i hoʻohui ʻia me nā meaola ʻē aʻe e pono ai ko kākou olakino, me nā meaola kūlohelohe i loaʻa i kēlā mau meaʻai. No laila, he maikaʻi maoli anei kēia mau meaʻai no ke olakino o ko kākou puʻuwai? No laila, he aha nā meaola e pono ai kākou? E kamaʻilio kākou e pili ana i kēia i kēia lā.
Akā ma mua o ko kākou kamaʻilio ʻana e pili ana i kēia mau meaʻai 'kūikawā', aia kekahi mau ʻano maikaʻi e pono ai kākou a pau e komo. ʻO kēia ke kumu o ka puʻuwai olakino. Me ka hana pono ʻole ʻana i kēia mau mea, ʻaʻole e loaʻa nā hopena nui ma ka ʻai wale ʻana i kēlā mau meaʻai 'kūikawā'.
- E ʻai i nā meaʻai hou a momona: E hoʻokomo i nā huaʻai, nā mea kanu, nā greens, nā palaoa piha (e like me ka millet, oats, laiki ʻeleʻele), a me nā meaʻai waiū momona haʻahaʻa (e like me ka yogurt) i kāu papaʻai o kēlā me kēia lā.
- Hoʻoikaika Kino: E hana ma ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino ikaika waena i ka lā. He mau koho maikaʻi ka hele wāwae wikiwiki, ka holo ʻana, a i ʻole ke kaʻa paikikala.
- E pale loa i ka puhipaka: ʻO kēia kekahi o nā ʻenemi nui loa o ka puʻuwai.
- Kaohi i ka paʻakai: E makaʻala i ka nui o ka paʻakai āu e hoʻohui ai i kāu meaʻai.
Ke hoʻolilo ʻoe i kēia mau mea maʻamau i mea maʻamau, ʻo ka ʻike ʻana i nā meaolaola 5 i hoʻohui ʻia i nā meaʻai hana a mākou i kamaʻilio ai ma mua e lilo ia i mea kōkua nui i ka mālama ʻana i kou puʻuwai i ʻoi aku ka olakino.
5 mau meaʻai olakino no ka puʻuwai
E nānā kākou i kēia mau meaolaola i hoʻohui kūikawā ʻia a pehea lākou e kōkua ai i ko mākou kino.
1. ʻO ka hoaaloha maikaʻi loa o ka puʻuwai: Nā waikawa momona Omega-3
Ua lohe paha ʻoe i nā omega-3. ʻO nā ʻano omega-3 i kapa ʻia ʻo DHA a me EPA he mea nui loa ia no ko kākou puʻuwai.
- Nā kumu kūlohelohe: ʻO ka iʻa ʻaila e like me ka salmon, tuna, a me ka mackerel, a me nā ʻāpana liʻiliʻi mai nā nati e like me nā ʻalemona, walnuts, a me nā cashews.
- Ma ke ʻano he Meaʻai Hana: I kēia manawa, ua hoʻohui ʻia kēia mau mea i nā meaʻai e like me nā huahana soy, ka waiū, ka yogurt, nā hua manu, kekahi ʻano pasta, a me ka margarine.
Kōkua nā Omega-3 i ka kaohi ʻana i ka mumū i loko o ke kino, hiki ke alakaʻi i nā maʻi puʻuwai. Hoʻonui pū lākou i ka palupalu o nā kīʻaha koko a hōʻemi i ka pilikia o nā ʻūpā koko.
ʻAʻole wale kēia, ua ʻōlelo ʻia e kōkua ʻo Omega-3 i ka hoʻomaikaʻi ʻana i ke olakino noʻonoʻo, ka hoʻomanaʻo, a me ka hōʻemi ʻana i ka pilikia o nā maʻi e like me ka rheumatoid arthritis.
2. Nā Sterols Mea kanu a me nā Stanols: Nā mea e hoʻopilikia ai i ka omo ʻana o ka Cholesterol
He mau hui kūlohelohe kēia i loaʻa mai nā mea kanu. I ka ʻōlelo maʻalahi, ua like lākou me ka cholesterol i loaʻa i nā mea kanu. Kāhea pū mākou i kēia mau mea he "Phytosterols".
- Nā wahi kūlohelohe:Loaʻa maoli lākou i nā nati, nā aila nati, nā pīni, nā huaʻai, a me nā mea kanu.
- Ma ke ʻano he Meaʻai Hana: Hiki ke loaʻa kēia mau mea i loko o ka margarine, ka pata, kekahi mau mea inu huaʻai, ka yogurt, ka waiū, a me nā hale ʻai māmā ma ka mākeke.
Hana kēia mau mea ma ke ʻano kupaianaha loa. Ke ālai nei kēia mau Sterols a me Stanols i ka omo ʻana o ka cholesterol mai ka meaʻai a mākou e ʻai ai i loko o ko mākou kino mai ko mākou ʻōpū. No laila, kōkua nui lākou i ka hoʻemi ʻana i ka pae o ka LDL ("maikaʻi ʻole") cholesterol i loko o ko mākou koko. Ua ʻōlelo ʻia inā loaʻa iā ʻoe ma kahi o 2-3 grams o kēia mau mea i kēlā me kēia lā, hiki iā ʻoe ke hoʻokō i kēia hopena.
3. He mea nui no ka ʻai ʻana a me ka puʻuwai: Fiber
He meaʻai ka fiber a kākou a pau i ʻike ai, akā, ʻaʻole i loaʻa i ka nui o ka fiber e pono ai i kēlā me kēia lā ka nui o ka fiber e pono ai.
- Nā kumu kūlohelohe: nā huaʻai, nā mea kanu, nā greens, nā legumes e like me nā pī, ka pi, nā palaoa piha (oats, millet, bale), a me nā nati.
- Nā Meaʻai Hana: Aia nā huahana e like me ka berena, nā waffles, nā cereal, a me ka waiū soy me ka fiber i hoʻohui ʻia.
Hoʻohaʻahaʻa ka fiber i ko kākou pae kolesterol LDL ("maikaʻi ʻole"), e hōʻemi ana i ka pilikia o ka maʻi puʻuwai. Kōkua pū ia i ka ʻai ʻana a pale i ka paʻa ʻana o ka ʻōpū. Kōkua pū ka fiber i ka hōʻemi ʻana i ka pilikia o kekahi ʻano maʻi kanesa.
4. ʻAʻole wale no nā iwi: Kalipuna
ʻOiai ʻo ka huaʻōlelo calcium e hiki pinepine mai i ka noʻonoʻo ke noʻonoʻo mākou i nā niho a me nā iwi, he mea nui nō hoʻi ka calcium no ka hana olakino o ka puʻuwai.
- Nā kumu kūlohelohe: ʻO nā meaʻai waiū e like me ka waiū, ka yogurt, a me ka tīhi. Eia kekahi, ʻo nā mea kanu ʻōmaʻomaʻo e like me ka spinach a me ka kale, nā pī, nā ʻalemona, a me nā hua sesame he calcium nō hoʻi.
- Ma ke ʻano he Meaʻai Hana: Hiki iā ʻoe ke ʻike i nā mea inu huaʻai, ka berena, a me nā huahana soy me ka calcium i hoʻohui ʻia.
Kōkua ka kalipuna i ka mālama ʻana i ka helu puʻuwai maʻamau. He mea nui nō hoʻi ia no ke kāpili ʻana o ke koko a me ka hoʻoili ʻana o nā impulses nerve.
5. Ma waho aʻe o nā mea āu e loaʻa ai mai ka lā: Vitamin D
E like me ka calcium, nui ka poʻe i nele i ka wikamina D. Hoʻopuka ko mākou kino i ka wikamina D ke hōʻike ʻia ko mākou ʻili i ka lā, akā ʻaʻole lawa mau ia.
- Kahi e loaʻa ai ma ke ʻano kūlohelohe: Loaʻa nā ʻāpana liʻiliʻi i nā mea e like me ka iʻa ʻaila a me nā yolks hua manu.
- Ma ke ʻano he Meaʻai Hana: ʻO ka waiū, ka yogurt, ka tīhi, nā mea inu huaʻai, nā cereals, a me ka margarine me ka wikamina D i hoʻohui ʻia he mea maʻamau ia.
Ua ʻike ʻia e ka noiʻi hiki i ka wikamina D ke kōkua i ka pale ʻana i ke koko kiʻekiʻe a me ka hōʻino ʻana i nā kīʻaha koko. He mea nui nō hoʻi ka wikamina D no ka mālama ʻana i ka ʻōnaehana pale kino ikaika, ka pale ʻana i ke kaumaha, a me ka mālama ʻana i nā iwi olakino.
| ʻĀpana meaʻai | Nā pono nui no ke kino a me ka puʻuwai |
|---|---|
| ʻO Omega-3 | Hoʻemi i ka pilikia o ka hōʻeha puʻuwai, hoʻonui i ka maʻalahi o nā kīʻaha koko, a hoʻemi i ke kāpili ʻana o ke koko. |
| Nā Sterols a me Stanols o nā mea kanu | Hoʻemi ia i ka omo ʻana o ke kino i ka cholesterol mai ka meaʻai, e hoʻohaʻahaʻa ana i nā pae cholesterol LDL ("maikaʻi ʻole"). |
| ʻO ke olonā | Hoʻemi i ka cholesterol LDL ("maikaʻi ʻole") a me ka pilikia o ka maʻi puʻuwai, a hoʻomaʻalahi i ka ʻai ʻana. |
| Kalipuna | Hoʻomalu i ka puʻuwai, kōkua i ke kāpili ʻana o ke koko, a hoʻoikaika i nā iwi a me nā niho. |
| Wikamina D | Hiki ke kōkua i ka pale ʻana i ke koko kiʻekiʻe a me ka hōʻino ʻana o nā aʻa, hoʻoikaika i ka palekana. |
ʻO ka mea hope loa, ʻo ka mea nui loa
ʻOiai hiki i kēia mau meaʻai hana ke hāʻawi i ko mākou olakino i kahi hoʻoikaika hou aʻe, pono mākou e hoʻomaopopo ʻaʻole lākou he kilokilo . ʻO ka ʻai kaulike, ka mālama ʻana i ke kaumaha olakino, kahi nohona hana, a me nā nānā kino maʻamau nā mea huna maoli i ka puʻuwai olakino.
Inā makemake ʻoe e ʻike hou aʻe e pili ana i kēia, a inā makemake ʻoe e ʻike i nā meaola e pono ai kou kino a pehea e loaʻa ai iā lākou, e kamaʻilio me kāu kauka . ʻAʻole kūpono nā mea āpau āu e ʻike ai ma nā hoʻolaha iā ʻoe. ʻO kāu kauka ke kanaka maikaʻi loa e ʻōlelo aku i ka mea maikaʻi loa iā ʻoe, ma muli o kou kūlana olakino.
Leka Lawe-Home
- ʻO nā meaʻai hana, a i ʻole nā meaʻai me ka meaʻai i hoʻonui ʻia, e kōkua paha i ke olakino o ka puʻuwai. Eia naʻe, ʻaʻole lākou he pani no kahi nohona olakino.
- ʻO ke kumu o ka puʻuwai olakino, ʻo ia ka ʻai kaulike (nā huaʻai, nā mea kanu, nā palaoa piha), ka hoʻoikaika kino mau , ka pale ʻana i ka puhipaka, a me ka kaohi ʻana i ka ʻai ʻana i ka paʻakai.
- ʻO ka Omega-3, nā Sterol Mea kanu, ka Fiber, ka Calcium, a me ka Vitamin D he mau meaʻai pono loa ia no ka puʻuwai. Hiki ke loaʻa kēia mau mea mai nā meaʻai kūlohelohe a me nā meaʻai i hoʻoikaika ʻia.
- Ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, a i ʻole e hilinaʻi ana i nā meaʻai kūikawā e like me kēia, e ʻoluʻolu e nīnau i kāu kauka.
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