Ua ʻike mākou a pau he mea maikaʻi loa nā huaʻai no ke kino. Mai ko mākou wā kamaliʻi mai, ua paipai mai ko mākou mau makuahine iā mākou e ʻai i nā huaʻai. ʻO ka ʻōlelo "E ʻai i kekahi mau huaʻai ma hope o ka ʻai ʻana" kahi mea a mākou e lohe pinepine ai i loko o ko mākou mau home. ʻOiaʻiʻo, he mea nui nā huaʻai no ke ola olakino. Hiki i nā huaʻai ke pale iā mākou mai nā maʻi he nui. Akā, he pilikia ko kekahi poʻe… Loaʻa pū kekahi kō i loko o nā huaʻai, no laila, he mea ʻino anei ka ʻai nui ʻana i nā huaʻai no ke kino? E ʻike hou kākou e pili ana i kēia i kēia lā.
He pilikia maoli anei ka ʻai nui ʻana i nā huaʻai?
I ka ʻōlelo maʻalahi, ʻae, ʻaʻole maikaʻi ka ʻai nui ʻana i kekahi mea. Akā ʻo ka ʻoiaʻiʻo, he mea kakaikahi loa ka ʻai ʻana o ka mea ʻai maʻamau i nā hua "nui loa". ʻO ka ʻoiaʻiʻo, ʻaʻole ʻai ka hapa nui o ka poʻe i ka nui o ka hua i ʻōlelo ʻia i kēlā me kēia lā. Paipai nā kauka i nā pākeke e ʻai ma ka liʻiliʻi he 1 ½ kīʻaha hua i kēlā me kēia lā.
Eia nō naʻe, aia kekahi poʻe e hahai ana i ka papaʻai "huaʻai wale nō". ʻO ia hoʻi, ʻo ka ʻai ʻana i nā huaʻai wale nō no ka ʻaina kakahiaka, ka ʻaina awakea, ka ʻaina ahiahi, a me kēlā me kēia pāʻina. ʻAʻole olakino iki kēia. Inā ʻoe e hana pēlā, e nele ʻoe i nā meaola ʻē aʻe e pono ai kou kino, e like me ka protein, ka momona , ka wikamina B12 , ka calcium, a me ka wikamina D. ʻO ia ke kumu e ʻōlelo ai nā loea he mea maikaʻi ke hana i 25% - 30% o kāu papaʻai i kēlā me kēia lā mai nā huaʻai.
"No laila, ʻaʻole anei mākou e hopohopo e pili ana i ke kō i loko o nā hua?" e noʻonoʻo paha ʻoe. ʻO ka ʻoiaʻiʻo, ʻaʻole mākou e hopohopo e pili ana i ke kō maoli i loko o nā hua, akā, ʻo ke " kō i hoʻohui ʻia" i hoʻohui ʻia i nā meaʻai i hana ʻia e like me nā mea inu palupalu, nā biscuits, a me nā keke. No ka mea, he kiʻekiʻe ka fiber i nā hua, ua omo mālie ʻia kēlā kō e ko mākou kino.
Eia nō naʻe, inā loaʻa iā ʻoe kahi maʻi e like me ka maʻi diabetes a i ʻole e hoʻāʻo nei e kāohi i kou kaumaha, hiki i ka ʻai ʻana i ka nui o nā hua i ka manawa hoʻokahi ke hoʻopilikia i kekahi manawa. No laila, ʻoi aku ka maikaʻi o ka nīnau ʻana i kāu kauka i ka nui o nā hua e kūpono i kou kūlana olakino.
He aha ka waiwai maoli o ka hua?
He meaʻai waiwai nui nā huaʻai, haʻahaʻa i ka momona a me ka sodium, a ʻaʻohe cholesterol. Loaʻa pū kekahi i nā meaola he nui i nele i ka nui o ka poʻe.
- Potasiuma : ʻO kā mākou kēiaHe kōkua nui ia i ka kaohi ʻana i ke koko . Hiki i ke kanaka e ʻai ana i ka meaʻai momona i nā huaʻai a me nā mea kanu ke kūleʻa i ka kaohi ʻana i ke koko kiʻekiʻe e like me ka lawe ʻana i ka lāʻau lapaʻau.
- ʻO ka Fiber Meaʻai: ʻO kēia ka ʻāpana maikaʻi loa o nā huaʻai. Hoʻohaʻahaʻa ka Fiber i ko mākou pae kolesterol koko, hoʻemi i ka pilikia o ka maʻi puʻuwai, a hoʻoponopono i ke kaʻina hana ʻai. Hoʻomaopopo ka Fiber iā mākou i ka māʻona, kahi e kōkua ai iā mākou e ʻai pinepine a kāohi i ko mākou kaumaha. ʻO ka mea nui loa, hoʻolohi ka fiber i ka wikiwiki o ke komo ʻana o ke kō i loko o ke koko. Pale kēia i nā piʻi koke ʻana o nā pae kō koko.
- Wikamina C: He mea nui ka Wikamina C no ka ulu ʻana a me ka hoʻoponopono ʻana i nā ʻiʻo o ke kino, ka ho'ōla ʻana i nā ʻeha, ka mālama ʻana i nā niho a me nā ʻāʻī, a no ka omo ʻana o ka hao.
- Folate: Ua kamaʻāina paha ʻoe i kēia me he "Folic Acid." He mea nui kēia no nā makuahine hāpai. Kōkua ka Folate i ka hana ʻana i nā hunaola koko ʻulaʻula, hoʻopili i nā protein, a wāwahi i kahi waikawa amino e hiki ai ke hoʻoulu i ka maʻi puʻuwai.
Hiki iā ʻoe ke ʻike i ka maikaʻi o ka hua ma o kona kala!
Inā ʻaʻole ʻoe maopopo i ka hua e ʻai ai, ʻo ke ala maʻalahi loa ke koho ʻana i nā hua kala. ʻO ka ʻoi aku o ke kala o kāu pā, ʻoi aku ka nui o nā meaʻai. Hiki iā mākou ke loaʻa kahi manaʻo o ka meaʻai i loko mai ke kala o kahi hua.
| Kala hua | Ka waiwai o ka meaʻai a me nā laʻana |
|---|---|
| ʻUlaʻula | Waiwai i nā wikamina A, C, potassium, a me nā antioxidants. Nā laʻana: nā ʻōpena, nā cheri, nā pomegerane, nā ʻāpala ʻulaʻula, ka wai meli, nā hua waina ʻulaʻula. |
| Melemele a me ka ʻalani | Waiwai i nā wikamina A, C a me ka potassium. Nā Laʻana:ʻAlani, mango, papaya, paina, pīkī, ʻāpala melemele. |
| Keʻokeʻo ke kala | Piha i ka potassium, he mea maikaʻi ia no ke olakino o ka naʻau. Nā laʻana: maiʻa, pea, nectarine keʻokeʻo. |
| ʻōmaʻomaʻo | Waiwai i ka potassium a me ka wikamina K. Kōkua kēia i ke kāpili ʻana o ke koko, ka ʻike, a me ka ikaika o ka iwi. Nā laʻana: ʻāpala ʻōmaʻomaʻo, ʻāpala hua waina ʻōmaʻomaʻo, kiwi, lime. |
| Polū a me ka poni | Kōkua ia i ka pale ʻana i ke kanesa, nā maʻi puʻuwai, hoʻomaikaʻi i ka hoʻomanaʻo, ka ʻelemakule olakino, a kōkua i ka ʻai ʻana. Nā laʻana: nā ʻeleʻele, nā pulupulu, nā hua waina poni, nā hua waina maloʻo, nā plum. |
No laila, he aha kou manaʻo no ka wai huaʻai?
Eia kekahi kuhihewa i loaʻa i nā poʻe he nui. ʻAʻole maikaʻi ka wai huaʻai i pani no ka hua holoʻokoʻa. E kahaha paha ʻoe i ka ʻike ʻana ʻoiai ʻo ka wai huaʻai i ʻōlelo ʻia he 100% kūlohelohe hiki ke loaʻa ka nui o ke kō e like me ka mea inu kō.
No ke aha i ʻoi aku ka maikaʻi o kahi hua ma mua o ka wai huaʻai?
E noʻonoʻo ʻoe e ʻai ana i kahi ʻalani. Ke ʻai nei ʻoe i nā fiber a me nā pulp a pau i loko. ʻO ia ka mea e māʻona ai ʻoe i ka manawa pōkole. Akā, no ka hana ʻana i ke aniani wai ʻalani, pono ʻoe ma ka liʻiliʻi he 3-4 mau ʻalani. Ke hana ʻoe i kēlā wai, ua lawe ʻia nā fiber waiwai a pau. ʻO ke kō a me ka wai wale nō ke koena.
Ma muli o ko lākou nele i ka fiber, ua komo koke ke kō i loko o kēia mau wai huaʻai, e like me ke kō i loko o kahi mea inu ʻono. Hoʻonui koke kēia i nā pae kō koko.
Pēlā nō hoʻi no ka wai i hana ʻia ma ka home me ka hoʻohana ʻana i ka "Juicer". Hoʻopau pū kēlā i ka fiber. Inā ʻaʻole ʻoe makemake i ka ʻai ʻana i nā hua, ʻo ke koho maikaʻi loa ka hana ʻana i kahi smoothie me ka hoʻohana ʻana i ka "Blender". Ma kēlā ʻano, aia nō nā ʻāpana āpau o ka hua, me ka fiber, no laila kiʻekiʻe ka waiwai o ka meaʻai.
Leka Lawe-Home
- E hoʻomaʻamaʻa mau i ka ʻai ʻana i nā huaʻai holoʻokoʻa ma kahi o ka wai huaʻai. ʻO ia ke ala olakino loa.
- Ma kahi o ka ʻai ʻana i nā hua like i kēlā me kēia lā, e ʻai i nā hua o nā kala like ʻole . Ma kēlā ala, e loaʻa iā ʻoe nā ʻano meaola like ʻole.
- Inā ʻoe e inu i ka wai huaʻai, e kaupalena iā ia. Mai inu mau i ka manawa a pau me ka manaʻo he mea inu olakino ia.
- Inā loaʻa iā ʻoe ka maʻi diabetes, ka maʻi puʻupaʻa, a i ʻole nā pilikia kaumaha, e kūkākūkā me kāu kauka e pili ana i nā ʻano a me nā nui o nā hua e kūpono iā ʻoe.
Hua, meaʻai, kō, meaʻai olakino, wai huaʻai, nā wikamina, ola olakino
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