Ke loaʻa nei i kou kino ka meaʻai kūpono? E kamaʻilio maʻalahi kākou e pili ana i kēia!

Makemake mākou a pau e olakino a hauʻoli. No laila, he mea nui loa ka meaʻai o kēia olakino. Ua lohe paha ʻoe i kēia huaʻōlelo, akā i kēia lā e kamaʻilio maʻalahi a akahai mākou e pili ana i ke ʻano o ka meaʻai a me kāna hana i ko mākou kino. E like me ke kamaʻilio ʻana me kahi hoaaloha.

He aha ka meaʻai? I ka pōkole...

ʻO ka meaʻai, ma nā huaʻōlelo maʻalahi, ʻo ia ke kaʻina hana o ka lawe ʻana i ka meaʻai i loaʻa nā meaola e pono ai ko kākou kino a hoʻomoʻa iā lākou. Loaʻa kēia mau meaola mai ka meaʻai a kākou e ʻai ai. He mau kemika kēia e pono ai no ko kākou kino e hana. Akā, ʻaʻole ia he mea maʻalahi. E noʻonoʻo wale, ʻoi aku ka nui o nā mea a ka meaʻai e hana ai ma mua o kēlā.

ʻo kahi laʻana:

• Ua ʻike ʻia nā noiʻi hiki i ka meaʻai kūpono ke hōʻemi i ka pilikia o ka loaʻa ʻana o nā maʻi e like me ka maʻi diabetes, ka maʻi puʻuwai, a me ka hahau .
• E noʻonoʻo inā ua kōkua kēia meaʻai iā ʻoe e hoʻōla koke ma hope o ke ʻoki ʻana, a i ʻole i ka wā i loaʻa ai iā ʻoe ke anu a i ʻole ka maʻi ʻōpū.
• Ke noiʻi nei nā loea inā he hopena ka meaʻai i ko mākou olakino noʻonoʻo.

ʻO ia hoʻi, ʻoi aku ka hohonu o ka meaʻai ma mua o ko kākou manaʻo. Ke aʻo iki ʻoe e pili ana i ia mea, e maopopo iā ʻoe pehea e loaʻa ai ka mea nui loa mai kāu mea e ʻai ai a inu ai.

He aha kēia mau meaʻai?

ʻEono ʻano nui o nā meaolaola i loko o nā meaʻai a kākou e ʻai ai. ʻO ka meaʻai maikaʻi ke ʻano o ka loaʻa ʻana o nā ʻeono i ke kaulike. He ʻokoʻa nā pono o kēlā me kēia o kēia mau meaolaola no ko kākou kino.

• Nā Macronutrients: ʻO kēia nā meaola e hāʻawi i ko mākou kino i kāna kumu nui o ka ikehu a kōkua iā ia e hana pono.
• Nā meaʻai liʻiliʻi: ʻO kēia nā huaora a me nā minelala. Kōkua lākou i nā mea he nui, e like me ka metabolism.
• Wai: He meaʻai koʻikoʻi nō hoʻi kēia. Kōkua ka wai i nā mea he nui, e like me ka lawe ʻana i nā meaʻai a me ka oxygen i nā ʻāpana.

Nā Macronutrients - e like me ke kumu o ko mākou kino!

Inā he hale kou kino, ʻo nā macronutrients kona kahua. ʻO kēia nā kumu nui o ko kākou ikehu. ʻO nā ʻano macronutrients:

• Nā kalapona: ʻO kēia nā kō, nā starch, a me ka fiber. ʻO kēia nā kumu nui o ka ikehu no ko mākou kino.
• Lipids: Loaʻa kēia mau mea i nā mea e like me nā aila, nā momona, ka ʻiʻo, a me nā huahana waiū. Hana kēia mau lipids i nā hana he nui, e like me ka mālama ʻana i ka ikehu a me ka ʻeli ʻana i ka momona.
• Nā Pūmua: Kōkua nā protein i ke kūkulu ʻana a me ka hoʻoponopono ʻana i nā ʻiʻo, a me ka hoʻoponopono ʻana i nā hormones.

Nā Micronutrients - Liʻiliʻi akā waiwai nui!

He mea nui nā micronutrients i nā wikamina a me nā minelala. ʻOiai ʻaʻole pono lākou i nā nui he nui e like me nā macronutrients, he mea nui lākou no ko kākou kino.

Nā huaora

He mau mea i hana ʻia mai nā holoholona a me nā mea kanu nā wikamina. Loaʻa iā mākou ka hapa nui o kā mākou mau wikamina mai nā meaʻai a mākou e ʻai ai. Lawe kekahi poʻe i kahi "multivitamin" e hōʻoia i ka loaʻa ʻana o nā wikamina a pau a lākou e pono ai. Ua lohe paha ʻoe i ka wikamina A, ka wikamina C, a me ka wikamina D. Akā, ʻaʻole paha i kamaʻāina kekahi mau wikamina. Eia naʻe, kōkua kēia mau mea a pau i ko mākou olakino.

Eia kekahi mau wikamina koʻikoʻi:

• Wikamina A: Kōkua i ka ʻōnaehana pale, ka metabolism, a me ka ʻike.
• Nā Wikamina B1 – B12: Kōkua kēia mau wikamina B a pau i ka hoʻololi ʻana i ka meaʻai a mākou e ʻai ai i ikehu. He mea nui nō hoʻi lākou no nā kīʻaha koko, ka lolo, ka ʻōnaehana pale, a me ka ʻōnaehana nerve.
• Wikamina C: He kōkua nui kēia i ke kino. Kōkua ia i ka ulu ʻana o nā ʻiʻo, ka ho'ōla ʻana i nā ʻeha, a me ka hoʻoikaika ʻana i ka ʻōnaehana pale.
• Wikamina D: Hana pū me ka calcium e kōkua i ke kūkulu ʻana a me ka mālama ʻana i nā iwi olakino. He mea nui nō hoʻi ka Wikamina D no ke olakino o ka lolo a me ka ʻōnaehana pale.
• Wikamina E: Kōkua i ka pale ʻana i ko kākou mau hunaola. Kōkua nō hoʻi ia i ka mālama ʻana i ke olakino o nā hunaola koko ʻulaʻula, nā hunaola koko keʻokeʻo, a me nā platelets. He maikaʻi nō hoʻi kēia wikamina no ka lolo, nā maka, a me ka ʻili.
• Wikamina K: Kōkua i ke kāpili ʻana o ke koko a hoʻōki i ke kahe nui ʻana o ke koko.

Nā minelala

Hoʻohui ʻia nā minelala i ka meaʻai e nā holoholona e ʻai ana iā lākou, a e nā mea kanu e omo iā lākou. Loaʻa iā mākou nā minelala mai nā holoholona a me nā mea kanu. Kōkua kēia i ko mākou olakino ma nā ʻano like ʻole.

Eia kekahi mau minelala i hāʻule i loko o ka māhele o nā micronutrients:

• Kalipuna: Kūkulu i nā iwi ikaika. Kōkua pū kekahi i ka puʻuwai, nā ʻiʻo, a me ka ʻōnaehana nerve.
• Chromium: Kōkua i ka metabolize carbohydrates a me nā momona.
• Keleawe: Kōkua i ka ulu ʻana o ka lolo, ka ʻōnaehana pale, a me ka ʻōnaehana nerve.
• Fluoride: Kōkua i ka hoʻoikaika ʻana i nā iwi a pale i ka pala o nā niho.
• ʻAiodine: Kōkua i ka ulu ʻana o ka lolo, ke olakino thyroid, a me nā mea hou aku.
• Hao: Kōkua i ke kino e hana i ka hemoglobin, kahi protein i loaʻa i loko o nā hunaola koko ʻulaʻula.
• Makenesium: Hana i nā protein hou a kōkua i ka hoʻololi ʻana i ka meaʻai i ikehu.
• Manganese: Mālama i nā pūnaewele mai ka hōʻino ʻana a kōkua i ke kino e kūkulu i ka ikehu.
• Phosphorus: Kūkulu a mālama i nā iwi a me nā niho ikaika, hoʻopuka i ka ikehu, a hoʻoponopono i nā pūnaewele.
• Potasiuma:Kōkua i ka pale ʻana i ke koko kiʻekiʻe. Maikaʻi nō hoʻi no ke olakino o nā ʻiʻo.
• Selenium: Kōkua i ke olakino thyroid a me ke olakino hānau.
• Sodium: Kōkua i nā pūnaewele e omo i nā meaʻai. Kōkua i ka hana ʻiʻo a me nā aʻalolo.
• Zinc: Hoʻoikaika i ka ʻōnaehana pale a pale i ka ʻike.

Nā ʻano meaʻai nui

Hoʻohui pū kēia mau macronutrients a me nā micronutrients a mākou i kamaʻilio ai e hana i kahi papaʻai kaulike. ʻElima mau hui meaʻai nui e kōkua iā mākou e hana i kēia papaʻai kaulike:

• Waiū
• Hua
• Nā huaʻai
• Nā meaʻai waiwai i ka protein
• Nā mea kanu

Ke hoʻomākaukau ʻoe i kahi meaʻai ma ka hoʻohui ʻana i kahi liʻiliʻi o kēlā me kēia o kēia mau hui ʻelima, e loaʻa iā ʻoe ka meaʻai e pono ai kou kino.

Pehea e loli ai nā pono meaʻai

ʻO ka loaʻa ʻana o ka meaʻai kūpono ua like ia me ka mālama ʻana i ke kaulike. Hoʻololi kēia i loko o ko kākou ola. E noʻonoʻo e pili ana i ia mea, nā pēpē, nā kamaliʻi liʻiliʻi, nā pākeke, a me ka poʻe ʻelemakule - ʻaʻole like nā pono meaʻai a pau.

Eia kekahi laʻana, hānai pinepine ʻia nā pēpē i ka waiū umauma a i ʻole ka waiū formula a hiki i ko lākou mau mahina ʻeono. Eia nō naʻe, pono nā pākeke a me nā poʻe ʻelemakule i kahi hui like ʻole o nā meaʻai.

ʻAi no nā keiki o nā makahiki āpau

Loaʻa i ka hapa nui o nā pēpē kā lākou meaʻai mai ka waiū umauma a i ʻole ka waiū waiū no nā mahina ʻeono mua. Ma hope o ʻeono mahina, hiki iā ʻoe ke hoʻohui mālie i nā meaʻai paʻa. Eia nō naʻe, ʻo ka loaʻa ʻana o kahi hui meaʻai paʻa e hāʻawi ana i ka meaʻai maikaʻi loa no kāu pēpē hiki ke lilo i mea paʻakikī. No laila, e ʻoluʻolu e nīnau i ke kauka pediatric o kāu pēpē i ka wā e hoʻolauna ai i nā meaʻai paʻa i kāu pēpē.

Pono e hoʻomau kēia kaulike meaʻai i ka wā e ulu ana ka pēpē. Ma keʻano laulā, ʻo nā meaʻai e komo pū ana me nā hui meaʻai ʻelima i ʻōlelo ʻia ma luna nei e hāʻawi i nā macronutrients a me nā micronutrients e pono ai nā kamaliʻi a me nā keiki.

ʻAi no nā mākua

ʻOi aku ka maikaʻi no nā pākeke ke ʻai i nā meaʻai mai nā hui meaʻai ʻelima. Eia nō naʻe, aia kekahi mau ʻokoʻa iki i ka nui o nā macronutrients a me nā micronutrients e pono ai nā wahine a me nā kāne. Eia nā laʻana ʻelua:

• ʻO ka maʻamau, pono nā wāhine i ka hao ma mua o nā kāne. ʻO kēia no ka mea ua nalowale ka hao o nā wāhine ma muli o ke kahe ʻana o ke koko i ka wā o ka menstruation. Hiki nō hoʻi ke loaʻa ka anemia nele i ka hao i ka wā hāpai a me ka hānau keiki ʻana.
• Pono nā kāne i ka nui iki o ka wikamina B5 ma mua o nā wahine. Kōkua ka wikamina B5 i ka mālama ʻana i ka nui o nā ʻiʻo. ʻOi aku ka nui o nā ʻiʻo o nā kāne ma mua o nā wahine.

I ko kākou ʻelemakule ʻana, ʻoi aku ka loli o kēia mau pono meaʻai. Hiki i kekahi mau lāʻau lapaʻau a maʻi paha ke hōʻemi i ka makemake. Ke ʻai iki kākou, nele kākou i nā meaʻai koʻikoʻi.He mea maikaʻi no ka poʻe ma luna o 65 mau makahiki ke kālele nui aku i nā meaʻai waiwai i ka wikamina D a me ka calcium no nā iwi ikaika.

Nā maʻi e hoʻopilikia ai i ka meaʻai

Aia kekahi mau kūlana olakino e hiki ke hoʻopilikia i kā mākou meaʻai, me ka nānā ʻole i ka makahiki. Eia kekahi mau laʻana:

• Ka cachexia maʻi kanesa: ʻO kēia ka manawa e wikiwiki ai ke kanesa i kāu metabolism, e hoʻohana ai kou kino i ka ikehu ma mua o ka meaʻai.
• Kaumaha: Hiki i kēia kūlana ke hoʻemi i kou hoihoi i ka hoʻolālā ʻana i nā meaʻai momona a me ka ʻai ʻana.
• Paʻakikī ke ale ʻana (Dysphagia): Hiki i kēia ke paʻakikī i ka ʻai ʻana i kekahi mau meaʻai, hiki ke alakaʻi i kahi pilikia kiʻekiʻe o ka nalo ʻana o kekahi mau meaola.
• ʻO ka maʻi Malabsorption: Pili kēia i nā kūlana e pale ai i ke kino mai ka omo ʻana i nā meaʻai.

Hiki i kēia mau kūlana meaʻai ke alakaʻi i nā hemahema macronutrient a me micronutrient. ʻO kēia nā ʻano hemahema ʻai. Hiki i kēia mau mea ke alakaʻi i nā pilikia koʻikoʻi:

• ʻAʻole lawa ka nui o ka macronutrient: ʻO ke ʻano kēia, ʻaʻole lawa ka protein, nā kalapona, a i ʻole nā ​​​​momona. Pono ke kino i nā macronutrients no ka ikehu. Ke lawa ʻole ʻoe iā lākou, hoʻomaka kou kino e mālama i ka ikehu. Hana ia i kēia ma ka wāwahi ʻana i nā ʻiʻo a i ʻole ka hoʻolohi ʻana i ka hana o nā ʻōpū.
• ʻAʻole pono ka meaʻai micronutrient: ʻO ke ʻano kēia he nele nui kou i ka wikamina a i ʻole ka mineral. No ka laʻana, ʻo ka nele o ka hao hiki ke alakaʻi i ka anemia nele i ka hao.

He aha ka ʻokoʻa ma waena o nā 'Calories' a me nā 'Nutrients'?

ʻO nā ala ʻelua e mālama ai i nā mea a mākou e ʻai ai. ʻO nā calorie kahi anakahi o ka ikehu. Ana nā calorie i ka nui o ka ikehu e loaʻa ana i kou kino mai ka meaʻai. ʻO nā meaʻai nā kemika e pono ai kou kino e hana. Hiki i kēia mau meaʻai ke loaʻa nā helu calorie like ʻole (no ka laʻana, ʻoi aku ka nui o nā calorie o nā momona ma mua o nā kalapona).

ʻO wai ka mea hiki ke kōkua iaʻu me nā nīnau e pili ana i ka meaʻai?

ʻO kahi meaʻai meaʻai i kākau inoa ʻia (RD) ke kanaka maikaʻi loa e kamaʻilio pū ai e pili ana i ka meaʻai. Hiki iā lākou ke kūkākūkā i kāu mau pono, wehewehe pehea e pono ai nā meaola kikoʻī, a kōkua iā ʻoe e hoʻolālā i nā meaʻai e komo pū ana me ia mau mea.

ʻAʻole hōʻike ka ʻōlelo "ʻo ʻoe ka mea āu e ʻai ai" i nā mea āpau e hoʻolilo ai iā mākou i mea kūikawā, akā he ʻoiaʻiʻo nui ia. Ua maopopo he mea kōkua nā mea a mākou e ʻai ai - ʻo ia hoʻi, nā meaola a mākou e ʻai ai - i ko mākou olakino kino a me ka noʻonoʻo ma nā ʻano like ʻole.

Hiki ke paʻakikī iki ka ʻai ʻana. Aia ma mua o hoʻokahi kakini macronutrients a me micronutrients. E noʻonoʻo paha ʻoe inā pono ʻoe e ʻike iā lākou āpau i kahi kaʻawale e hoʻomohala i nā ʻano ʻai olakino.Mai makaʻu, e noi i kāu kauka a i ʻole kekahi mea mālama ola kino no ke kōkua. E hoʻomaopopo lākou i kou kūlana a hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo e pono ai e hana i kahi hoʻolālā meaʻai e kūpono iā ʻoe.

Nā mea nui e hoʻomanaʻo mai kēia ʻatikala (Leka Lawe-Home)

ʻAe, e hoʻomanaʻo kākou iā kākou iho i kekahi o nā mea nui loa e hiki iā kākou ke hoʻohui i kou ola mai nā mea a kākou i kamaʻilio ai:

• ʻAʻole wale ka ʻai ʻana i ka meaʻai ka meaʻai. He mea kupaianaha ia e hāʻawi ana i ka ikaika i ko mākou kino, pale i nā maʻi, kōkua iā mākou e ho'ōla, a hoʻopilikia pū i ko mākou olakino noʻonoʻo.
• He mea nui nā macronutrients a me nā micronutrients iā kākou. Pono kākou e ʻai i kahi papaʻai kaulike o nā kalapona, nā protein, nā momona, a me nā wikamina a me nā minelala.
• Hoʻololi kā mākou mau pono meaʻai me ka makahiki. He ʻokoʻa nā ʻano a me ka nui o nā meaʻai e pono ai nā pēpē, nā keiki, nā pākeke, a me ka poʻe ʻelemakule. E makaʻala i kēlā.
• Hiki i kekahi mau kūlana olakino ke hoʻopilikia i ka meaʻai. I ia mau hihia, he mea nui loa ka hahai ʻana i nā ʻōlelo aʻoaʻo lapaʻau.
• ʻElua mau mea ʻokoʻa nā calorie a me nā meaolaola. Pono ʻoe e nānā ʻaʻole wale i ka ikehu, akā inā paha e loaʻa ana i kou kino nā meaolaola e pono ai.
• Inā he mau nīnau kāu e pili ana i ka meaʻai, mai hilahila e nīnau i ke kauka a i ʻole kahi meaʻai meaʻai i kākau inoa ʻia (RD). Hiki iā lākou ke kōkua iā ʻoe.

No laila, e noʻonoʻo i kēlā me kēia pāʻina āu e ʻai ai. Ke hāʻawi nei ia i kou kino i ka meaʻai maikaʻi? ʻOiai nā hoʻololi liʻiliʻi hiki ke hana i kahi ʻokoʻa nui i kou olakino. E noho olakino!

ʻIke Meaʻai, nā wikamina, nā minelala, ka meaʻai olakino, ka ʻai kaulike, ka ikehu, ke ola olakino