Ua nele anei kēia mau meaola i kāu meaʻai? (Nā Mea Ola i Nalowale) E kamaʻilio kākou e pili ana i kēia!

Ke noʻonoʻo mākou e pili ana i ke olakino, ʻo ka hapa nui o mākou e noʻonoʻo mua e pili ana i "nā mea a mākou e ʻai ʻole ai," ʻeā? ʻO nā mea e like me "ʻaʻole maikaʻi ka ʻaila" a me "ʻaʻole maikaʻi ke kō" nā mea a mākou e hopohopo nui ai. Akā ua ʻike anei ʻoe i ka wā e noʻonoʻo wale ai mākou i nā mea e pono ai mākou e hoʻopau mai kā mākou ʻai ʻana, ua nele maoli mākou i nā meaʻai koʻikoʻi he nui e pono ai ko mākou kino? He mea maʻamau nā hemahema ʻai e like me kēia, ʻoiai no ka poʻe e manaʻo nei ua ʻai maikaʻi lākou a akahele.

ʻO ka ʻoiaʻiʻo, aia he 7 mau meaʻai nui a mākou i ʻike ʻole ai. ʻO ia ka calcium, potassium, fiber, magnesium, vitamin A, vitamin C, a me ka vitamin E. He mea nui kēia no ke kino. Akā, mai hopohopo. Ma mua o kou hele ʻana i ka hale kūʻai lāʻau lapaʻau a kūʻai i kahi puʻu o nā pila vitamin me ke noi ʻole ʻana i ke kauka, aia kekahi mau ala maʻalahi a olakino e hoʻohui i kēia mau meaʻai i kāu papaʻai. E nānā kākou pehea.

1. Kalipuna

Ua lohe mākou a pau mai ke kula mai he maikaʻi ka calcium no nā iwi a me nā niho, a loaʻa iā mākou ka calcium mai ka inu ʻana i ka waiū. Akā, ʻaʻole i pau ka calcium ma laila. Ma waho aʻe o ka hoʻoikaika ʻana i ko mākou mau iwi, he mea nui ka calcium no ka mālama ʻana i kahi puʻuwai olakino, ka hana ʻana o nā ʻiʻo, a me nā mea hou aku.

ʻEhia ka nui o ka calcium āu e pono ai i kēlā me kēia lā?

Hoʻololi ia me ka makahiki.

• ʻO nā mākua a hiki i 50 makahiki: 1,000 milligrams i ka lā.
• No nā kānaka ma luna o 50 mau makahiki: 1,200 milligrams i ka lā.

Akā inā ʻoe e pilikia ana i ka osteoporosis , kahi maʻi lahilahi o ka iwi, e kamaʻilio me kāu kauka. Hiki iā ia ke ʻōlelo aku i kahi mahele kiʻekiʻe aʻe.

Loaʻa maʻalahi ka kalipuna mai ka waiū a me nā huahana waiū. Akā inā ʻaʻole ʻoe makemake e inu i ka waiū, a inā he pilikia kou me ia, mai manaʻo ʻoe ʻo nā pila kalipuna ka hopena. Nui nā ala ʻē aʻe e loaʻa ai ka kalipuna.

2. Potasiuma

"ʻAʻole ʻike nui ka poʻe e pili ana i ka potassium," wahi a nā mea loea meaʻai. "ʻAʻole ʻike ka hapa nui o ka poʻe i kona koʻikoʻi, ʻoiai no ka mālama ʻana i ke koko koko olakino." He mea nui hoʻi ka potassium no ke kaulike wai i loko o ko kākou kino, a no ka hana a ke aʻalolo a me nā ʻiʻo.

Pono ke kanaka makua e loaʻa i 4,700 milligrams o ka potassium i kēlā me kēia lā. Loaʻa maoli ka potassium i nā meaʻai he nui, e like me nā huaʻai a me nā mea kanu. No laila, me he mea lā he maʻalahi ke loaʻa ka nui āu e pono ai. Akā ʻo ka pilikia, ʻaʻole ʻai ka hapa nui o ka poʻe i nā huaʻai a me nā mea kanu lawa.

Ke noʻonoʻo kākou i ka maiʻa, noʻonoʻo kākou i ka potassium. Akā aia kekahi mau ala maikaʻi ʻē aʻe e loaʻa ai ka potassium.

3. ʻUpena - ʻUpena

Ua lohe paha ʻoe i nā mea he nui e pili ana i nā pono olakino o ka fiber, a i ʻole ka mea a mākou e kapa nei, ʻo kēia meaʻai. Akā i ka wā e pili ana i ka hana ʻōpū a me ka paʻa ʻana o ka ʻōpū, manaʻo ka poʻe he nui he mea e hopohopo ai ka fiber i kou wā ʻelemakule.

No laila, he aha ka hana maoli a ka fiber? Ma waho aʻe o ka pale ʻana i ka paʻa ʻana o ka ʻōpū, kōkua pū ka fiber i ka pale ʻana i nā maʻi puʻuwai, ka maʻi diabetes type 2 , a me kekahi mau ʻano maʻi kanesa. He mea nui nō hoʻi ia no ka poʻe e hoʻāʻo nei e hōʻemi i ke kaumaha no ka mea kōkua nā meaʻai momona i ka fiber iā ʻoe e māʻona a haʻahaʻa i nā calorie.

ʻEhia ka nui o ka fiber āu e pono ai i kēlā me kēia lā?

• Nā wāhine (makahiki 19-50): 25 grams i kēlā me kēia lā
• Nā wāhine (51+ makahiki): 21 grams i kēlā me kēia lā
• Nā kāne (makahiki 19-50): 38 grams i kēlā me kēia lā
• Nā kāne (51+ makahiki): 30 grams i kēlā me kēia lā

ʻO nā meaʻai i loaʻa ka fiber e komo pū me nā palaoa piha, nā legumes (chickpeas, lentils, a me nā pī), nā mea kanu, a me nā huaʻai. ʻO nā pīni ʻeleʻele, nā ʻuala (me ka ʻili), nā pea, a me ka berena bran he nui loa ka fiber.

4. Makeneka

ʻO ka Magnesium kekahi meaʻai koʻikoʻi e pili ana i nā kaʻina hana āpau i loko o ko kākou kino. He mea nui ka Magnesium no ka hoʻoikaika ʻana i nā iwi, ka mālama ʻana i kahi ʻōnaehana pale olakino, a no ka hana ʻana o ka puʻuwai, nā ʻiʻo, a me ka ʻōnaehana nerve.

ʻEhia ka nui o ka magnesium e pono ai i kēlā me kēia lā?

• Nā wāhine (19-30 makahiki): 310 milligrams i kēlā me kēia lā
• Nā wāhine (31 makahiki+): 320 milligrams i kēlā me kēia lā
• Nā kāne (19-30 makahiki): 400 milligrams i kēlā me kēia lā
• Nā kāne (31 makahiki+): 420 milligrams i kēlā me kēia lā

ʻO nā kumu maikaʻi loa o ka magnesium he mau nati Brazil, nā palaoa piha, nā iʻa e like me ka halibut, a me nā ʻalemona .

5, 6, 7. Nā wikamina A, C, a me E

He mea nui loa kēia mau huaora ʻekolu no ko kākou olakino.

Wikamina A

Ua ʻike mākou he mea maikaʻi loa kēia no ka ʻike maka. ʻAʻole wale ia, akā he mea nui nō hoʻi ka wikamina A no ka pale ʻana i ka maʻi a me ka ulu ʻana o nā ʻiʻo i loko o ke kino. Pono ke kāne makua i 900 micrograms i ka lā a pono ke wahine i 700 micrograms . ʻO nā mea kanu melemele a me nā mea kanu ʻōmaʻomaʻo ʻeleʻele a me nā huaʻai e like me ka ʻuala, kāloti, a me ka spinach he waiwai nui i ka wikamina A.

Wikamina C

He antioxidant ikaika ka Vitamin C e hoʻoikaika ana i ka ʻōnaehana pale. Pale ia i ka hōʻino ʻana i nā cell o ke kino. Kōkua pū ia i ka hana ʻana i ka collagen, he mea nui ia no nā iwi a me ke cartilage. Pono ke kāne makua i 90 milligrams i kēlā me kēia lā a pono ke wahine i 75 milligrams . Hiki iā ʻoe ke loaʻa ka vitamin C mai nā mea e like me nā pepa bele ʻulaʻula, nā ʻalani, nā ʻōpena, a me ka broccoli .

Wikamina E

Ke hōʻemi ka nui o ka poʻe i nā meaʻai momona kiʻekiʻe e noho olakino, pale pū lākou i nā meaʻai waiwai i ka wikamina E. ʻO kēia no ka mea ʻo ka wikamina E ka mea nui i loaʻa i nā nati, nā hua, a me nā ʻaila . He antioxidant ikaika nō hoʻi ia. No laila, he mea nui e hōʻemi i nā momona maikaʻi ʻole (nā momona saturated a me nā trans) a hoʻohui i kekahi mau momona maikaʻi (nā momona unsaturated) i kāu papaʻai. Pono kahi pākeke ma kahi o 15 milligrams o ka wikamina E i kēlā me kēia lā. Loaʻa ia i nā mea e like me nā hua pua nānālā, nā ʻalemona, a me ka pata pīnati .

Nā meaʻai ʻē aʻe e pono ai ka nānā kūikawā

Pono kekahi mau hui kūikawā e noʻonoʻo hou aʻe e pili ana i kēia mau meaolaola.

• Wikamina D: He mea nui ka Wikamina D no ke kino e omo i ka calcium. Hoʻopuka ko mākou kino i ka wikamina D ke hōʻike ʻia i ka lā. No laila, ʻo ka poʻe i hele ʻole i waho, e ʻaʻahu mau ana i nā aniani maka, a he ʻili ʻeleʻele ko lākou, hiki ke loaʻa i ka nele o ka wikamina D.
• ʻAkika Folic: He mea nui kēia no nā wahine i ka wā hāpai. Kōkua kēia i ka hōʻemi ʻana i ka pilikia o nā kīnā hānau i loko o ka pēpē. ʻOiai aia ka waikawa folic i loko o nā lentil, spinach, a me ka broccoli , he mea nui i nā wahine hāpai ke lawe i nā papa waikawa folic e like me ka ʻōlelo a kā lākou kauka.
• Hao: He mea nui ka hao no nā wahine ʻōpio a me nā makuahine hāpai. Loaʻa ka hao i nā meaʻai e like me ka ʻiʻo, ka sipinaki, ka pī, a me ka soybeans .
• Wikamina B12: He mea nui kēia no ka hana ʻana o nā hunaola koko ʻulaʻula. I ko kākou ʻelemakule ʻana, emi iho ko kākou hiki ke omo i ka wikamina B12 mai ka meaʻai. No laila, pono i nā kānaka a pau ma luna o 50 makahiki ke noʻonoʻo e ʻai i nā meaʻai i loaʻa ka wikamina B12 a i ʻole e lawe i kahi mea hoʻohui e like me ka ʻōlelo a kā lākou kauka.

ʻAʻole hiki ke hoʻoponopono ʻia kēia hemahema me nā mea hoʻohui?

Manaʻo paha ʻoe e maʻalahi ka loaʻa ʻana o kēia mau mea a pau i loko o kahi pila huaora ma mua o ka hopohopo e pili ana i ka loaʻa ʻana o ka meaʻai. Akā, ʻōlelo nā loea he mea hope loa nā mea hoʻohui.

Ua manaʻo ʻia nā mea hoʻohui e lawe ʻia ma waho aʻe o ka ʻai olakino, ʻaʻole ma ke ʻano he pani no ia. ʻO ka ʻoiaʻiʻo, ua hōʻike nā noiʻi ʻaʻole hāʻawi nā mea hoʻohui i nā pono olakino like me nā meaʻai kūlohelohe.

ʻOiaʻiʻo, i kekahi mau hihia, hiki i kāu kauka ke ʻōlelo aku i kahi mea hoʻohui. No ka laʻana, inā ʻoe e pilikia ana i ka osteoporosis, hiki iā lākou ke haʻi aku iā ʻoe e lawe i kahi mea hoʻohui calcium a me ka wikamina D.

Akā e hoʻomanaʻo, mai lawe wale i nā mea hoʻohui ma ka manaʻo wale nō. Hiki i kekahi mau meaʻai ke lilo i mea ʻawahia i ke kino inā lawe nui ʻia. No laila, e nānā i kāu ʻai a kamaʻilio me kāu kauka e hoʻoholo ai inā pono maoli ʻoe i kahi mea hoʻohui.

Pehea e ʻike ai au inā ua lawa kaʻu mau meaolaola?

ʻAʻole maʻalahi ka ʻike pono inā loaʻa iaʻu kēia mau meaola āpau. Ke nānā ʻoe i ka lepili ma kahi ʻeke meaʻai, aia ka ʻike e pili ana i nā mea e like me ka fiber a me ka huaora C, akā paʻakikī ke loaʻa ka ʻike e pili ana i nā mea ʻē aʻe a pau, e like me ka potassium a me ka magnesium.

No laila he aha ka hopena? Pono ʻoe e kākau i nā mea āpau āu e ʻai ai i loko o kahi puke, kaupaona ma kahi unahi, a helu me ka mīkini helu? ʻAʻole, ʻōlelo nā loea ʻaʻole pono ʻoe e hana pēlā. "Mai hopohopo nui e pili ana i nā helu pololei," wahi a lākou.

Akā, e ho'āʻo e ʻai i nā ʻano meaʻai like ʻole. E kālele i nā huaʻai, nā mea kanu, a me nā palaoa piha. ʻO ia ke ala maikaʻi loa e loaʻa ai nā meaola a pau e pono ai kou kino. Eia hou, mai noʻonoʻo wale i nā mea maikaʻi ʻole e ʻai. Akā, e noʻonoʻo i nā mea maikaʻi hiki iā ʻoe ke hoʻohui i kāu papaʻai. Mai hoʻopau loa i kahi meaʻai no ka mea he ʻaila iki a he kō iki paha. Aia paha i loko nā meaola koʻikoʻi ʻē aʻe āu e pono ai.