Pono anei kākou e heluhelu i nā lepili meaʻai? E ʻike pono kākou i ke ʻano o kēia mau huaʻōlelo! (Nā ʻIke Meaʻai)

Ke hele kākou a pau i kahi hale kūʻai a i ʻole ka hale kūʻai nui, kūʻai kākou i nā mea like ʻole e like me nā ʻeke biscuit, nā ʻeke waiū, nā kīʻaha yogurt, a pēlā aku. Ua ʻike paha ʻoe he ʻike ko kēlā me kēia ʻeke i kākau ʻia i loko o kahi pahu liʻiliʻi ma ke kua. ʻŌlelo pinepine ʻia 'nā ʻike meaʻai '. Akā i ka wā e ʻike ai kākou i nā huaʻōlelo a me nā helu ma luna, i kekahi manawa ʻaʻole hiki iā kākou ke noʻonoʻo i kēia mau mea. No laila, i kēia lā e kamaʻilio mākou e pili ana i ke ʻano maʻalahi o kēia mau huaʻōlelo koʻikoʻi loa ma nā lepili meaʻai. Inā ʻike pono ʻoe i kēia, e kōkua nui ia iā ʻoe i ke koho ʻana i ka mea maikaʻi loa e kūpono i kou olakino.

ʻO ka mea mua, e nānā kākou i nā calorie a me ka nui o ka lawelawe ʻana.

ʻO kēia ka mea mua a ka poʻe e nānā ai. Akā, ma kēia nō hoʻi kahi e hoʻopunipuni ʻia ai ka poʻe he nui.

• Nā Kalori : I ka ʻōlelo maʻalahi, he anakahi ikehu ka calorie. ʻO nā calorie ka nui o ka ikehu a mākou e loaʻa ai mai ka meaʻai a mākou e ʻai ai. Loaʻa i ko mākou kino kahi nui o nā calorie e pono ai i kēlā me kēia lā. Inā ʻai mākou ma mua o kēlā, e mālama ʻia kēlā ikehu keu ma ke ʻano he momona , e alakaʻi ana i ka piʻi ʻana o ke kaumaha.

• Ka Nui o ka Lawelawe ʻana : ʻO kēia ka ʻāpana koʻikoʻi loa a kuhihewa ʻia. ʻO nā mea āpau ma ka lepili meaʻai, e like me nā calorie a me ka momona, ua helu ʻia no kēlā me kēia lawelawe . E noʻonoʻo ua kūʻai ʻoe i kahi ʻeke liʻiliʻi o nā bisiketi. Hiki i ka lepili ke ʻōlelo "Nui o ka Lawelawe ʻana: 4 bisiketi" a me "Calories: 150". ʻO ke ʻano kēia inā ʻoe e ʻai i 4 bisiketi, e loaʻa iā ʻoe he 150 calories. Akā inā he 12 bisiketi i loko o kēlā ʻeke, inā ʻoe e ʻai i ka ʻeke holoʻokoʻa, e loaʻa iā ʻoe he 150 x 3 = 450 calories! No laila, he mea nui e nānā i ka nui o nā lawelawe i loko o ka ʻeke holoʻokoʻa.

Nā mea nui o ka meaʻai: nā kalapona, ka momona a me ke kō

I kēia manawa, e nānā kākou i nā ʻāpana nui ʻē aʻe o ka lepili.

Kalapona

ʻO nā kalapona ke kumu nui o ka ikehu no ko kākou kino. Loaʻa lākou i nā meaʻai e like me ka berena, ka laiki, ka pasta, ka ʻuala, nā mea kanu, a me nā huaʻai. Hōʻike ka ʻāpana 'Kalapona Holoʻokoʻa' ma ka lepili i ka nui o nā kalapona i loko o hoʻokahi lawelawe.

• ʻO ka Fiber Meaʻai: ʻO kēia ka ʻāpana o nā meaʻai mea kanu i hiki ʻole i ko mākou kino ke ʻeli. Akā he nui nā pono. Hoʻopiha ia iā ʻoe,Pale ia i ka paʻa ʻana o ka ʻōpū a kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol koko. He mea maikaʻi no ke olakino ke loaʻa ma ka liʻiliʻi he 25-38 grams o ka fiber i kēlā me kēia lā. Inā ʻoi aku ka nui o ka fiber i loko o kahi meaʻai ma mua o 5 grams, hiki ke manaʻo ʻia he meaʻai kiʻekiʻe i ka fiber .

• Nā Kūkae: Hōʻike kēia ʻāpana o ka lepili i ka nui o ke kō i loko o kahi meaʻai. Hiki i kēia ke komo pū me nā kō kūlohelohe (e like me ka fructose i loko o nā huaʻai a me ka lactose i loko o ka waiū) a me nā kō i hoʻohui ʻia . ʻO nā kō i hoʻohui ʻia ka mea e hopohopo nui ai mākou. ʻO ka syrup kulina fructose kiʻekiʻe (HFCS) kekahi mea ʻono hana i hoʻohana ʻia i loko o kēia mau meaʻai.

Momona

ʻOiai he nui ka poʻe e makaʻu nei i ka huaʻōlelo momona, he mea nui ka momona no ko kākou kino. Pono kākou i ka momona e hana i nā hormones a kūkulu i nā cell. Akā ʻo ka mea nui ke ʻano o ka momona a kākou e ʻai ai. E wehewehe hou aku kākou i kēia me ka papa ma lalo nei.

Nā mea e pono ai ke nānā pono aku: Cholesterol a me ka sodium

Kolesterol

ʻO ka hapa nui o ka cholesterol a mākou e pono ai ua hana ʻia i loko o ko mākou kino. Eia nō naʻe, loaʻa iā mākou ka cholesterol mai nā meaʻai holoholona a mākou e ʻai ai (ʻiʻo, nā yolks hua manu, nā huahana waiū). He mea nui kēia no ka poʻe me nā pae cholesterol koko kiʻekiʻe e makaʻala.

Sodium

He paʻakai wale nō ka sodium. ʻOiai he mea nui ia no ka hana a ke aʻalolo a me nā ʻiʻo, nui ka poʻe o kākou e ʻai ana i ka paʻakai ma mua o ka mea e pono ai. ʻO nā meaʻai i hana ʻia, nā meaʻai i loko o ka pahu, a me nā noodles koke he nui ka sodium.

ʻO kekahi mau huaʻōlelo koʻikoʻi ʻē aʻe ma ka lepili

• % Waiwai i kēlā me kēia lā: Hōʻike kēia iā mākou i ka nui o ka meaola e loaʻa i kahi kanaka e ʻai ana i 2000 calories i ka lā mai hoʻokahi lawelawe ʻana o kēlā meaʻai. Hāʻawi kēia iā mākou i kahi manaʻo o ke ʻano o ka meaola o kahi meaʻai.
• 5% a emi mai paha: Loaʻa ka meaʻai i nā nui haʻahaʻa . (No ka laʻana, no nā mea e like me ka momona momona a me ka sodium, ʻo ka haʻahaʻa o ka %DV, ʻoi aku ka maikaʻi).
• 20% a ʻoi aku paha: Nui ka nui o ka meaʻai (nui). (No ka laʻana, ʻo ke kiʻekiʻe o ka waiwai %DV no nā mea e like me ka Fiber, Vitamin D, Calcium, ʻoi aku ka maikaʻi).

• Hoʻonui ʻia (hoʻopiha hou ʻia me nā meaʻai):Pili kēia i ke kaʻina hana o ka wehe ʻana i nā meaola mai kahi meaʻai a laila hoʻohui hou iā lākou. No ka laʻana, ke hana ʻia ka palaoa i palaoa berena, lawe ʻia nā huaora B. Hoʻohui hou ʻia kēlā mau huaora i loko o nā palaoa berena 'hoʻonui ʻia'.

• Hoʻoikaika ʻia: ʻO ke ʻano kēia o ka hoʻohui ʻana i nā meaolaola i kahi meaʻai ʻaʻole i loko o ka meaʻai. Eia kekahi laʻana, ka hoʻohui ʻana i ka wikamina D i ka waiū. Kōkua ka wikamina D i ke kino e omo i ka calcium i loko o ka waiū.

• Monosodium Glutamate (MSG): He mea ʻono kēia. Kāhea pū mākou iā ia ʻo 'Ajinomoto'. ʻOiai hiki i kekahi poʻe ke loaʻa i nā hopena alerika iki i ka wā e ʻai ai i kēia, ua ʻike ka FDA he "palekana maʻamau" ia i nā nui i hoʻohana pinepine ʻia.

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