Me ke ola paʻahana o kēia mau lā, ʻoi aku ka maʻalahi o ke kūʻai ʻana i ka meaʻai mai ka hale kūʻai a i ʻole e hele i kahi hale ʻaina me nā hoaaloha ma mua o ka kuke ʻana ma ka home, ʻeā? Akā, ua noʻonoʻo paha ʻoe i ka nui o ka paʻakai a mākou e hoʻohui ai i kēia mau kīʻaha e hoʻonui ai i ko lākou ʻono? ʻOi aku ka nui o ka paʻakai i hūnā ʻia i loko o nā meaʻai i hana ʻia a me nā pāʻina hale ʻaina ma mua o ka paʻakai a mākou e hoʻohui ai i kā mākou meaʻai mai ka mea lūlū paʻakai ma ka papaʻaina. I kēia lā, e kamaʻilio mākou e pili ana i ke ʻano o ka nui o ka paʻakai a mākou e hoʻohui ai me ka ʻike ʻole i ko mākou kino e hiki ai ke hoʻopilikia i ko mākou olakino.
No ke aha mākou e hopohopo nui ai e pili ana i ka paʻakai (sodium)?
I ka ʻōlelo maʻalahi, ʻo ka paʻakai ka sodium. He mea nui ka sodium no nā aʻalolo a me nā ʻiʻo o ko mākou kino e hana pono a mālama i ke kaulike wai. Akā e like me nā mea āpau, inā piʻi nui nā pae sodium, hoʻomaka nā pilikia e kū mai.
Ke ʻai nui ʻia ka sodium, hoʻopilikia pololei ia i ke koko kiʻekiʻe . ʻO kēia ke ʻano o ke koko kiʻekiʻe. Ua like ke koko kiʻekiʻe me kahi ʻenemi leo ʻole. Ma muli o ke koko kiʻekiʻe i kahi manawa lōʻihi, piʻi nui ka pilikia o ka loaʻa ʻana o nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau .
E noʻonoʻo i kēia: Pono kahi kanaka makua olakino ma kahi o 1,500 milligrams o ka sodium i kēlā me kēia lā. ʻO ia hoʻi ma kahi o hoʻokahi teaspoon o ka paʻakai. Akā, nui ka poʻe o kākou, ʻoiai ka poʻe e ʻai nui ana i waho, e ʻai ana i 3,400 milligrams i kēlā me kēia lā, ʻoi aku ma mua o ka pālua o ka nui i ʻōlelo ʻia. ʻO kēia ka mea e pono ai kākou e kāohi.
E hoʻomanaʻo, ʻo ka pilikia nui ʻaʻole ka nui o ka paʻakai āu e kāpīpī ai ma kāu meaʻai. Aia kahi nui o ka paʻakai i hūnā ʻia i loko o nā meaʻai i hana ʻia a me nā meaʻai hale ʻaina a mākou e ʻai ai.
Nā ʻōlelo aʻoaʻo maʻalahi e hōʻemi i ka paʻakai i ka wā e ʻai ai i waho
ʻAʻole pono ʻoe e hoʻōki loa i ka ʻai ʻana i waho, akā ʻo ke koho naʻauao ʻana i kāu meaʻai hiki ke hōʻemi nui i kēia pilikia. ʻO kekahi mau hale ʻaina, ʻoi aku ka poʻe e hoʻohana nui ana i ka paʻakai, ʻoi aku ke kumukūʻai.
| ʻAno Hale ʻAina | Ke kumu no ka paʻakai nui | Ka mea hiki iā ʻoe ke hana |
|---|---|---|
| Kina, Tailani | Ka hoʻohana nui ʻana i ka mea ʻono soy, nā mea ʻono ʻē aʻe, ka wai moa, a me nā sopa. | E noi ʻokoʻa i ka mea ʻala. E koho i ka laiki mahu a me ka ʻiʻo/iʻa/mea kanu i kālua ʻia a i ʻole i mahu ʻia. |
| Ikalia | ʻO ka mea ʻala kamato i loko o ka pahu, nā tīhi paʻakai kiʻekiʻe, a me nā ʻiʻo i hana ʻia (e like me ka ham a me ka salami). | E koho i ka pizza me ka liʻiliʻi o ka tīhi a me nā mea kanu hou aʻe. E noi no ka liʻiliʻi o ka mea ʻono ma ka pasta a i ʻole e koho i ka pasta maʻemaʻe me ka ʻaila ʻoliva ma kahi o ka mea ʻono ʻulaʻula. |
| Mea ʻai wikiwiki | Ka hoʻohana ʻana i nā mea i hana mua ʻia a hana ʻia (nā patties burger, nā ʻuala Farani, nā mea ʻono). | Inā hiki, e nānā i ka ʻike meaʻai ma ka pūnaewele. E kauoha me ka ʻole o ka mea ʻono, ka tīhi, a i ʻole nā pickles. Ma kahi o nā ʻuala palai, e kiʻi i kahi mea e like me ka salakeke. |
ʻAe, no laila i ka manawa aʻe e hele ai ʻoe i ka hale kūʻai, e hoʻomanaʻo i kēia mau mea:
- Mai hilahila e nīnau: e nīnau i ka mea lawelawe pehea e hoʻomākaukau ʻia ai ka meaʻai āu e kauoha nei, he aha nā mea ʻala a me nā mea ʻala i hoʻohana ʻia. I kekahi manawa, ʻoiai ka ʻuala i hoʻolapalapa ʻia, hiki ke loaʻa kahi paʻakai ma luna.
- E noi no ka mea ʻono ma kahi ʻokoʻa: Ma kahi o ka hui ʻana o ka mea ʻono me kāu meaʻai, e noi no ka mea ʻono i loko o ke kīʻaha ʻokoʻa. Ma kēlā ala, hiki iā ʻoe ke hoʻohana wale i ka nui āu e pono ai.
- E koho i ka mea maʻalahi: Ma kahi o nā kīʻaha e pili ana i ka nui o ka hui ʻana, e like me nā casseroles, e koho i nā ʻiʻo maʻalahi, iʻa, a me nā mea kanu i kālua ʻia, hoʻomoʻa ʻia, a kālua ʻia paha.
- E makaʻala me nā salakeke: ʻOiai he meaʻai olakino ka salakeke, hiki i ka tīhi, nā ʻoliva, nā ʻāpana ham, nā croutons, a me nā mea ʻono e hele pū me ia ke kiʻekiʻe i ka paʻakai. No laila e noi no ka mea ʻono ma kahi kaʻawale a hoʻohana iki i nā mea ʻē aʻe.
- E makaʻala me ka ketchup a me ka salsa: ʻOiai he haʻahaʻa kēia mau calorie, hiki nō ke kiʻekiʻe i ka paʻakai, no laila e makaʻala i ka hoʻohana ʻana iā lākou.
- E hoʻohui i ka paʻakai e ʻono ai: Mai hoʻāʻo i ka mea lūlū paʻakai i ka hiki ʻana mai o ka meaʻai ma ka papa ʻaina. E hoʻāʻo mua i ka meaʻai. ʻAʻole paha ʻoe e pono hou i ka paʻakai.
- Hua no ka mea ʻono: Ma kahi o nā mea ʻono i momona i ka kirīmi a i ʻole ka mea ʻala, koho i kahi mea maʻalahi e like me nā hua hou a i ʻole ka sorbet.
Pehea e kāohi ai i ka paʻakai ma ka home?
ʻO ka mea maikaʻi loa e hana ai, ʻo ia ka ʻai ʻana i ka nui o ka meaʻai i kuke ʻia ma ka home e like me ka hiki. He mea maikaʻi ka ʻai ʻana i waho i hoʻokahi manawa i ka pule no kou olakino a me kāu ʻeke kālā. Ke kuke ʻoe ma ka home, ʻoi aku ka maʻalahi o ka kaohi ʻana i ka paʻakai.
Nā ala e hoʻohui ai i ka ʻono ma kahi o ka paʻakai
Mai manaʻo ʻoe ʻo ka hoʻēmi ʻana i ka paʻakai e hoʻolilo i ka meaʻai i mea ʻono ʻole. Nui nā mea maikaʻi e hiki ke hoʻohui i ka ʻono ma kahi o ka paʻakai:
- ʻOnika keʻokeʻo i palai ʻia, ʻonika caramelized
- nā mea ʻala hou (cilantro, mint, curry, turmeric)
- Lemona, wai lemona, wai ʻalani
- He waina liʻiliʻi a vīnega paha
- ʻO ka moa a i ʻole ka wai huaʻai i hana ʻia ma ka home (ua paʻakai loa nā cubes i kūʻai ʻia ma ka hale kūʻai)
E noʻonoʻo i kēia i ke kūʻai ʻana i nā meaʻai no kou home.
Ke hele ʻoe i ka hale kūʻai nui, e heluhelu i ka lepili a koho i nā mea haʻahaʻa-sodium . E akahele loa me kēia ʻano meaʻai.
| Nā meaʻai kiʻekiʻe i ka paʻakai e pale aku ai ma ka home |
|---|
| - Nā meaʻai i loko o ka pahu (iʻa, ʻiʻo, mea kanu, sopa) |
| - Nā meaʻai hau a me nā pizza |
| - Nā ʻiʻo i hana ʻia e like me nā sausage, ham, a me ka bacon |
| - Nā ʻāpana sopa a me nā ʻeke noodles koke |
| - Nā keke, nā ʻuala palai, nā nati paʻakai |
| - Nā pīkī, nā mea ʻala (soy sauce, ketchup) |
| - Kekahi mau ʻano berena, keke, a me nā bisiketi |
ʻO ka mea nui loa, inā loaʻa iā ʻoe kahi maʻi e like me ke koko kiʻekiʻe, ka maʻi puʻuwai, a i ʻole ka maʻi puʻupaʻa, he mea nui e kamaʻilio me kāu kauka e pili ana i kāu ʻai. E hāʻawi ʻo ia iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa nāu.
Leka Lawe-Home
- ʻO ka hapa nui o ka paʻakai a mākou e ʻai ai, ʻaʻole ia mai ka paʻakai papaʻaina, akā, mai nā meaʻai i kūʻai ʻia ma ka hale kūʻai a me nā meaʻai i hana ʻia.
- ʻO ka nui o ka paʻakai (sodium) hiki ke alakaʻi i nā maʻi koʻikoʻi e like me ke koko kiʻekiʻe, ka maʻi puʻuwai, a me ka hahau ʻana.
- I ka wā e ʻai ai i waho, e nīnau e pili ana i ke ʻano kuke ʻana, e noi ʻokoʻa no nā mea ʻala, a koho i nā meaʻai i kuke ʻia me ka maʻalahi e like me ka hiki (i kālua ʻia, i hoʻomoʻa ʻia, i mahu ʻia).
- I ka wā e kuke ai ma ka home, e hoʻohana i ke kālika, ka lime, a me nā mea ʻala like ʻole e hoʻonui i ka ʻono ma kahi o ka paʻakai.
- Ke noʻonoʻo nei i kou kūlana olakino, e ʻoluʻolu e nīnau i kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai.
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