ʻAi mākou a pau i kekahi mau pāʻina i ka lā. He mea maʻamau ka ʻai ʻana i ka wā e pōloli ai mākou. Akā, ua noʻonoʻo paha ʻoe i ka nui o ka waiwai o kēia "ʻai ʻana" ma mua o kahi mea āu e hana ai e hoʻopiha i kou ʻōpū? ʻO ka ʻoiaʻiʻo, ʻo ka meaʻai a mākou e ʻai ai, ua like ia me ka lāʻau lapaʻau no ko mākou kino. ʻO kēia meaʻai he kia ikaika e pale ai iā mākou mai nā maʻi, hāʻawi iā mākou i ka ikaika e hana i kā mākou hana o kēlā me kēia lā, a hoʻohauʻoli iā mākou. No laila, i kēia lā, e kamaʻilio maʻalahi kākou e pili ana i kēia kumuhana o ka meaʻai.
I ka ʻōlelo maʻalahi, he aha ka meaʻai?
ʻO ka meaʻai e pili ana i ke kaʻina holoʻokoʻa o ka omo ʻana i nā meaolaola e pono ai ko kākou kino mai ka meaʻai a kākou e ʻai ai a inu ai a hoʻohana iā lākou e mālama i ke kino. E noʻonoʻo i ko kākou kino e like me ke kaʻa. E like me ka pono o ke kaʻa i ka ʻaila e holo ai, pono ko kākou kino i ka ikehu e hana ai. Loaʻa kēlā ikehu mai ka meaʻai mai. Eia kekahi, pono ke kaʻa i nā mea e like me ka ʻaila mīkini a me ka wai hoʻomaʻalili e hoʻomau i ka holo pono ʻana o ka mīkini. Pēlā nō, pono kēlā me kēia ʻōkana a me ka ʻōnaehana i loko o ko kākou kino i nā mea e like me nā huaora a me nā minelala e hana pono ai. Ke hui pū ʻia kēia mau mea a pau, ua ʻōlelo ʻia ua "mālama maikaʻi ʻia" kākou.
ʻOi aku ka waiwai o ka meaʻai maikaʻi ma mua o ka hāʻawi wale ʻana i ka ikehu. Ua hōʻike ʻia e ka noiʻi hiki i ka meaʻai kūpono ke hōʻemi i ka pilikia o ka loaʻa ʻana o nā maʻi koʻikoʻi e like me ka maʻi diabetes, ka maʻi puʻuwai, a me ka hahau . Inā he anu kou a ke hoʻōla nei paha mai ke ʻoki ʻana, hiki i ka meaʻai maikaʻi ke kōkua iā ʻoe e hoʻōla. I kēia lā, ke nānā nei nā loea i ka hopena o ka meaʻai i ke olakino noʻonoʻo.
ʻO ia hoʻi, he hopena pololei ka mea āu e ʻai ai i kou olakino kino a me kou olakino noʻonoʻo. No laila, he mea kūpono ke mālama iki i ka mea a kākou e ʻai ai, ʻeā?
He aha kēia mau meaʻai?
Hiki ke hoʻokaʻawale ʻia nā meaolaola i loko o ka meaʻai a mākou e ʻai ai i ʻelua mau ʻāpana nui. E like me nā pūʻali koa kūikawā a me nā ʻāpana kākoʻo o ko mākou pūʻali koa. He mea nui loa nā mea ʻelua.
1. Nā Macronutrients: ʻO kēia nā meaola nui e pono ai ko kākou kino a hāʻawi i ka ikehu. Ua like kēia me ke kumu o ko kākou kino.
2. Nā meaʻai liʻiliʻi: ʻO kēia nā huaora a me nā minelala e pono ai ke kino i nā ʻāpana liʻiliʻi, akā he mea nui ia.
Ma waho aʻe o kēia mau mea ʻelua, he meaʻai koʻikoʻi nō hoʻi ka wai ʻaʻole hiki iā kākou ke hana me ka ʻole. ʻO ka wai ka mea e lawe i kēia mau meaʻai ma ke kino holoʻokoʻa a lawe i ka oxygen i nā ʻāpana.
Nā Macronutrients - Ko mākou mau kumu ikehu
ʻO kēia nā hui nui e hāʻawi i ko mākou kino i ka ikehu e hana i kēlā me kēia lā.
- Nā Kalapona: I ka ʻōlelo maʻalahi, ʻo ka starch, ke kō, a me ka fiber ko mākou kumu nui o ka ikehu. Loaʻa pinepine nā kalapona i nā meaʻai e like me ka laiki, ka berena, ka ʻuala, ka ʻuala, a me nā noodles.
- Nā protein:ʻO kēia nā poloka kūkulu o ke kino. He mea nui nā protein no ke kūkulu ʻana i nā ʻiʻo, ka ho'ōla ʻana i nā ʻeha, a me ka hoʻoponopono ʻana i ka hana hormone. Loaʻa iā mākou ka protein mai nā meaʻai e like me ka ʻiʻo, ka iʻa, nā hua manu, ka waiū, nā lentil, nā chickpeas, a me nā pīni ʻōmaʻomaʻo.
- Nā lipid: ʻO kēia nā momona a me nā ʻaila. Mālama lākou i ka ikehu a kōkua i ke kino e omo i kekahi mau huaora. Eia nō naʻe, ʻaʻole maikaʻi ke lawe ʻana i kēia mau mea ma mua o ka mea e pono ai. Loaʻa i nā meaʻai e like me ka ʻaila niu, nā cashews, nā pīnati, nā avocados, a me nā huahana waiū nā lipid.
Nā Micronutrients - Liʻiliʻi akā waiwai nui
Pono mākou i kēia mau mea i nā nui liʻiliʻi, e like me nā milligrams a i ʻole micrograms. Akā ʻo ka hemahema o kekahi o kēia mau mea hiki ke hoʻoulu i nā pilikia olakino koʻikoʻi. Hāʻule kēia i ʻelua mau māhele: nā huaora a me nā minelala.
Nā huaora
Kōkua kēia i ko mākou kino e hana i nā mea he nui, e like me ka mālama ʻana i ka metabolism kūpono a me ke kūʻē ʻana i nā maʻi.
| Wikamina | He aha ka mea e kōkua ai i ke kino? |
|---|---|
| Wikamina A | He mea nui no ka ʻōnaehana pale, ka ʻike, a me ka hana metabolic. |
| Wikamina B (B1-B12) | Kōkua ia i ka hoʻololi ʻana i ka meaʻai i ikehu a mālama i nā kīʻaha koko, ka lolo, a me ka ʻōnaehana nerve i ke olakino. |
| Wikamina C | Hoʻonui ia i ka palekana, kōkua i ka ho'ōla ʻana o nā ʻeha, a he mea nui ia no ka ulu ʻana o nā ʻiʻo. |
| Wikamina D | Hana pū ia me ka calcium e hoʻoikaika i nā iwi a he mea nui hoʻi no ke olakino o ka lolo. |
| Wikamina E | Mālama i nā ʻāpana o ke kino. Kōkua i ka mālama ʻana i ke olakino o nā ʻāpana koko ʻulaʻula a me ke keʻokeʻo. |
| Wikamina K | Kōkua i ke kāpili ʻana o ke koko a pale i ke kahe nui ʻana o ke koko. |
Nā minelala
He mea nui kēia mau mea no nā ʻano hana like ʻole i loko o ke kino.
| Paʻakai mineral | He aha ka mea e kōkua ai i ke kino? |
|---|---|
| Kalipuna | Kūkulu i nā iwi a me nā niho ikaika. He mea nui hoʻi no ka puʻuwai, nā ʻiʻo, a me nā aʻalolo. |
| ʻAiodine | He mea nui no ka ulu ʻana o ka lolo a me ke olakino o ka ʻōmaka thyroid. |
| Hao | Kōkua ia i ka hana ʻana i ka hemoglobin protein i loko o nā ʻula koko ʻulaʻula. |
| Makenesium | Kōkua ia i ka hoʻololi ʻana i ka meaʻai i ikehu a hana i nā protein hou. |
| Potasiuma | Kōkua i ka pale ʻana i ke koko kiʻekiʻe. He mea nui hoʻi no ke olakino o nā ʻiʻo. |
| Sodium | Kōkua ia i nā pūnaewele e omo i nā meaola, akā ʻaʻole maikaʻi ka nui loa. |
| Zinc | Hoʻoikaika i ka ʻōnaehana pale a pale i ka ʻike maka. |
ʻO nā hui meaʻai nui ʻelima
Hana ʻia ka ʻai kaulike me nā meaolaola a pau a mākou i kūkākūkā ai ma mua, a ua komo pū me ia ʻelima mau pūʻulu meaʻai nui.
- Waiū a me nā meaʻai waiū
- Hua
- Nā meaʻai palaoa
- Nā protein (ʻiʻo, iʻa, legumes, nati)
- Nā mea kanu
E noʻonoʻo i kāu pā. Inā he laiki (palaoa), sopa lentil (protein), kahi ʻāpana iʻa (protein), kahi lau ʻōmaʻomaʻo (mea kanu), a me ka maiʻa (huaʻai) ma hope o ka ʻai ʻana, he ʻai kaulike ia.
Pehea e loli ai nā pono meaʻai me ka makahiki
Ua like kēia meaʻai me ke kaulike ʻana i kahi unahi. Hoʻololi kēia mau pono i ko kākou ola a pau. ʻAʻole pono kahi pēpē liʻiliʻi i ka meaʻai e pono ai ke kanaka ʻōpio. Hoʻololi hou ia i ko kākou wā ʻelemakule.
ʻAi no nā keiki ʻōpio
No nā mahina ʻeono mua, loaʻa i kahi pēpē nā meaolaola āpau a lākou e pono ai mai ka waiū umauma a i ʻole ka waiū waiū. Ma hope o ʻeono mahina, hoʻomaka mākou e hāʻawi i nā meaʻai hoʻopihapiha. ʻO kēia kahi e nīnau ai nā makuahine he nui e pili ana i ka mea e hāʻawi ai a pehea e hāʻawi ai. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke ʻimi i ka ʻōlelo aʻo mai ke kauka pediatric o kāu pēpē. Ma keʻano laulā, ʻo ka hoʻomākaukau ʻana i nā meaʻai e komo pū ana me nā hui meaʻai ʻelima i ʻōlelo ʻia ma luna nei ka mea maikaʻi loa no ka ulu olakino o ke keiki.
ʻAi no nā mākua
Ua like ke kumumanaʻo o nā pūʻulu meaʻai ʻelima no nā pākeke, akā aia kekahi mau ʻokoʻa iki i nā pono o nā wahine a me nā kāne.
- ʻO ka maʻamau, pono nā wāhine i ka hao ma mua o nā kāne no ka mea ua nalowale ka hao mai ke kino me ke koko i ka wā o ka menstruation . Eia kekahi, ʻo ka nele o ka hao i ka wā hāpai a me ka hānau keiki hiki ke alakaʻi i ka anemia.
- Pono paha nā kāne i nā mea e like me ka wikamina B5 i ʻoi aku ka nui ma mua o nā wahine, no ka mea, kōkua ka wikamina B5 i ka ulu ʻana o nā ʻiʻo, a ʻoi aku ka nui o nā ʻiʻo o nā kāne.
Ke hiki kākou i ka makahiki 65, loli hou kā kākou mau pono meaʻai. Ma muli o nā lāʻau lapaʻau a i ʻole nā maʻi, hiki iā kākou ke nalowale i ko kākou makemake e ʻai . A laila, ʻai iki kākou, kahi e hōʻemi ai i ka nui o ka meaʻai i loaʻa i ko kākou kino. I kēia makahiki, he mea nui loa ia e makaʻala nui aku i nā meaʻai waiwai i ka wikamina D a me ka calcium e hoʻomau i ko kākou mau iwi i ka ikaika .
ʻO kekahi mau kūlana olakino e hoʻopilikia ai i ka meaʻai
Aia kekahi mau maʻi e hoʻopilikia pololei i kā mākou meaʻai.
- Ka Cachexia o ke Kanesa: Ke loaʻa iā ʻoe ke kanesa, wikiwiki kāu metabolism, e puhi ana i ka ikehu ma mua o kou hoʻopau ʻana. ʻO kēia ke kumu e wīwī ai kou kino.
- Kaumaha: Hiki i ke kanaka me ke kaumaha ke nalowale ka hoihoi i ka hoʻomākaukau ʻana a me ka ʻai ʻana i ka meaʻai.
- Paʻakikī ke ale ʻana (Dysphagia): He paʻakikī i ke kanaka me kēia maʻi ke ale ʻana i kekahi mau meaʻai, a hiki iā ia ke hoʻonele iā lākou i nā meaolaola koʻikoʻi.
- ʻO ka Malabsorption Syndrome: ʻO kēia ka wā hiki ʻole i ko mākou ʻōpū ke omo pono i nā meaolaola i kā mākou meaʻai.
Hiki i kēia mau kūlana ke alakaʻi i ka nele i ka meaʻai pono ʻole o nā macronutrient a me nā micronutrient , ʻo ia mau ʻano ʻelua he mau ʻano nele i ka meaʻai pono ʻole.
ʻO nā hemahema macronutrient ke loaʻa ʻole iā ʻoe ka protein, nā kalapona, a i ʻole ka momona lawa. A laila wāwahi ke kino i nā ʻiʻo e mālama i ka ikehu a hoʻolohi paha i ka hana o nā ʻōpū. ʻO nā hemahema micronutrient ke loaʻa iā ʻoe kahi hemahema koʻikoʻi o nā huaora a i ʻole nā minelala. No ka laʻana, hiki i ka hemahema hao ke hana i ka anemia.
He aha ka ʻokoʻa ma waena o nā Calories a me nā Nutrients?
ʻO kēia nā ʻano ʻelua o ke ana ʻana i kā mākou meaʻai, akā aia kahi ʻokoʻa.
- He anakahi ikehu ka calorie . Ana nā calorie i ka nui o ka ikehu e loaʻa ana i ko mākou kino mai ka meaʻai.
- ʻO nā meaʻai nā kemika e pono ai ke kino e hana pono.
I ka ʻōlelo maʻalahi, ua like ka lita o ka ʻaila me ka calorie i loko o ke kaʻa. Akā, ʻo ka helu octane, a i ʻole ke ʻano, o kēlā ʻaila ua like ia me ka meaʻai. Pono mākou i ka ikehu (calories) a me ka hana maikaʻi (nā meaʻai).
ʻO wai kaʻu e loaʻa ai ke kōkua inā he mau nīnau kaʻu e pili ana i ka meaʻai?
Inā he mau hopohopo a nīnau paha kāu e pili ana i kāu meaʻai, ʻo ka mea maikaʻi loa a palekana hoʻi e hana ai, ʻo ia ke kamaʻilio me kāu kauka ʻohana (kauka). Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo āu e pono ai ma muli o kou kūlana olakino. Hiki iā lākou ke kuhikuhi iā ʻoe i kahi meaʻai loea i kēia wahi.
Aia kekahi ʻōlelo e ʻōlelo nei, "ʻO ʻoe ka mea āu e ʻai ai." ʻOiai ʻaʻole ia he 100% ʻoiaʻiʻo, nui ka ʻoiaʻiʻo i loko. ʻO nā meaʻai a mākou e ʻai ai a inu ai, nā meaola a mākou e hoʻokomo ai i loko o ko mākou kino, he hopena pololei ko lākou i ko mākou olakino kino a me ka noʻonoʻo. No laila e noʻonoʻo e pili ana i kāu pā. E ʻike inā e hāʻawi ana ia iā ʻoe i ka ikehu a kōkua iā ʻoe e noho olakino.
Leka Lawe-Home
- ʻAʻole wale ka meaʻai e pili ana i ka hoʻopiha ʻana i ka ʻōpū, akā, e pili ana hoʻi i ka hāʻawi ʻana i ke kino me nā mea kūkulu a me ka ikehu e pono ai.
- Hiki i ka meaʻai maikaʻi ke pale aku i nā maʻi laha ʻole he nui, e like me ka maʻi diabetes a me ka maʻi puʻuwai.
- E hoʻāʻo e hoʻokomo i nā hui meaʻai nui ʻelima (nā palaoa, nā protein, nā mea kanu, nā huaʻai, a me nā mea hana waiū) i kāu papaʻai.
- ʻOkoʻa nā pono meaʻai ma muli o kou makahiki, ke kāne, a me ke kūlana olakino.
- Inā he mau hopohopo kāu e pili ana i kāu meaʻai a i ʻole ke kūlana olakino, e ʻoluʻolu e nīnau i kāu kauka (kauka) no ka ʻōlelo aʻo.
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