He mea maikaʻi maoli anei ka ʻai ʻana i ka puaʻa no kou kino? E ʻike pono kākou!

He meaʻai ka puaʻa a ka poʻe he nui o kākou e makemake ai e ʻai, ʻoiai i nā wā hoʻolauleʻa. Eia naʻe, lohe pinepine kākou i nā moʻolelo e like me "ʻaʻole maikaʻi ka ʻai ʻana i ka puaʻa no ke kino," "hoʻonui ia i ka cholesterol." No laila, he maikaʻi maoli anei ka puaʻa no ke kino? A i ʻole he mea ʻino? Hiki paha iā ʻoe ke huikau ma muli o nā manaʻo like ʻole ma kēia. ʻAe, no laila i kēia lā e kamaʻilio mākou e pili ana i kēia me ka maopopo a me ka maʻalahi.

He ʻano "ʻiʻo ʻulaʻula" anei ka puaʻa?

ʻOiai ua kapa pinepine ʻia ka puaʻa ʻo "ka ʻiʻo keʻokeʻo ʻē aʻe," ma ke ʻano ʻepekema , he ʻano ʻiʻo ʻulaʻula ka puaʻa, e like me ka pipi a me ka ʻiʻo kao. Pono mākou e hoʻomaopopo mua i kēia.

ʻOiai he nui ka poʻe a puni ka honua e ʻai ana i ka puaʻa, pāpā kekahi mau hoʻomana, e like me ka Islam a me ka Iudaio, i ka ʻai ʻana i ka puaʻa. No ka mea he ʻano ʻiʻo ʻulaʻula ia, aia kahi manaʻo maʻamau he mea ʻino ka puaʻa. Eia naʻe, inā koho pono mākou iā ia, kuke pono, a ʻai pono iā ia, hiki i ka puaʻa ke lilo i meaʻai olakino loa. E noʻonoʻo, hiki i kahi ʻāpana puaʻa i koho maikaʻi ʻia (pork tenderloin) ke wiwi e like me ka umauma moa.

E nānā kākou i nā meaʻai i loko o ka puaʻa.

ʻAʻole wale ka puaʻa he meaʻai ʻono, he kumu waiwai nui nō hoʻi ia. E nānā kākou i ka mea o loko o 100 grams o ka puaʻa i moʻa ʻia.

Eia kekahi, he kumu maikaʻi ka puaʻa no nā huaora a me nā minelala ʻē aʻe he nui e pono ai ko mākou kino.

• Pūmua: Waiwai i ka protein kiʻekiʻe.
• Nā wikamina B: He nui loa ka Thiamine (Vitamin B1) , Niacin (Vitamin B3) , Vitamin B6 a me Vitamin B12 . ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka thiamine i loko o ka puaʻa ma mua o nā ʻiʻo ʻulaʻula ʻē aʻe e like me ka pipi a me ke kao. He mea nui kēia mau wikamina B no ka hana ʻana o ko kākou mau hunaola koko a me ka hana o ka lolo.
• Hao: He kumu maikaʻi loa ka puaʻa no ka hao, ʻoiai ka hao heme, ka mea e komo maʻalahi i loko o ko kākou kino.
• Zinc: He mea nui ka zinc no ka hoʻoikaika ʻana i ka ʻōnaehana pale.
• Selenium: He mea nui ka Selenium no ka hana pono ʻana o ko kākou kelepa thyroid. Hiki i kahi ʻāpana puaʻa i moʻa maikaʻi ʻia ke hāʻawi i ka aneane āpau o kā kākou mau pono selenium i kēlā me kēia lā.

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He aha nā pono olakino o ka ʻai ʻana i ka puaʻa?

Ma muli o nā waiwai momona a mākou i kūkākūkā ai ma mua, hiki iā mākou ke loaʻa kekahi mau pono olakino ma ka hoʻohui ʻana i ka puaʻa momona haʻahaʻa i hoʻomākaukau pono ʻia i kā mākou papaʻai me ka lawa pono.

Ka mālama ʻana a me ka ulu ʻana o nā ʻiʻo

ʻO ka protein kiʻekiʻe i loko o ka puaʻa kekahi o nā meaʻai maikaʻi loa no ke kūkulu ʻana i nā ʻiʻo hou i loko o ko kākou kino. I ko kākou ʻelemakule ʻana, emi maoli ko kākou nui o nā ʻiʻo. Ke lilo kēia ʻano i mea koʻikoʻi, hiki iā ia ke alakaʻi i kahi ʻano i kapa ʻia ʻo sarcopenia . He hoʻopau nui ʻana kēia i nā ʻiʻo.

Ma waho aʻe o kahi nohona olakino (me ka hoʻoikaika kino), ʻo ka ʻai ʻana i kahi kumu protein kiʻekiʻe e like me ka puaʻa hiki ke kōkua i ka pale ʻana a i ʻole ka lohi ʻana i ka hoʻomaka ʻana o ka sarcopenia. Kōkua nō hoʻi ia i ka mālama ʻana i nā ʻiʻo olakino āu i loaʻa mua.

Hoʻomaikaʻi ʻia ka hana ʻiʻo

Aia i loko o ka puaʻa kahi amino acid i kapa ʻia ʻo beta-alanine . Kōkua kēia i ko mākou kino e hana i kahi hui i kapa ʻia ʻo carnosine . He mea nui loa ʻo Carnosine no ka hana ʻana o nā ʻiʻo.

Ua ʻike ʻia e ka noiʻi ʻana ʻo ka lawe ʻana i nā mea hoʻohui beta-alanine no 4-10 mau pule e hoʻonui i nā pae carnosine ʻiʻo ma 40-80%. Manaʻo ʻia ua pili kēia pae carnosine i ka ʻoiaʻiʻo o ka poʻeUa ʻike ʻia hoʻi e pili ana i ka emi ʻana o ka luhi a me ka hoʻonui ʻana i ka hana o nā ʻiʻo.

E makaʻala hoʻi kākou i nā pilikia o ka ʻai ʻana i ka puaʻa.

Me nā pono, aia kekahi mau pilikia e pono ai mākou e makaʻala i ka wā e ʻai ai i ka puaʻa. Inā ʻike mākou i kēia mau mea, hiki iā mākou ke hauʻoli i ka puaʻa me ka palekana.

ʻO ka Sodium (Paʻakai) a me nā Momona Kūpaʻa

ʻOiai he olakino ka puaʻa, hiki i kekahi mau huahana puaʻa ke kiʻekiʻe i ka sodium (paʻakai) a me ka momona saturated . ʻO kēia mau mea ʻelua e pono ai mākou e kaohi i ka ʻai olakino. He mea maʻamau kēia i nā huahana puaʻa i hoʻōla ʻia/hana ʻia e like me ka bacon, sausage, a me ka ham.

Inā pono ʻoe e kāohi i kāu ʻai paʻakai ma muli o nā kūlana e like me ke koko kiʻekiʻe a i ʻole ka maʻi puʻuwai, e koho i ka puaʻa wīwī, ʻaʻole i hana ʻia i ka wā hiki. Ke hele ʻoe i ka hale kūʻai, he mea naʻauao ke koho i nā ʻoki wīwī, keʻokeʻo.

Eia kekahi, ʻo ke ʻano o kāu kuke ʻana i ka puaʻa e hoʻopilikia i ka momona. Ma kahi o ka palai hohonu ʻana, e hoʻohana i nā ʻano hana e like me ke kālua ʻana, ka hoʻomoʻa ʻana, a i ʻole ka hoʻomoʻa ʻana .

Nā maʻi i hoʻokumu ʻia e nā parasites

ʻO kēia ka mea e pono ai kākou e hopohopo nui. ʻO ka ʻai ʻana i ka puaʻa maka a i ʻole ka puaʻa i moʻa ʻole ʻia hiki ke hoʻoulu i nā maʻi parasitic.

1. Ilo Puaʻa (Taenia solium): He parasite kēia e noho ana i loko o ko kākou ʻōpū. ʻOiai ʻo ka hapa nui o ka manawa he mea ʻino ʻole ia, i kekahi mau hihia, hiki i nā hua o kēia mau ilo ke hana i kahi maʻi i kapa ʻia ʻo cysticercosis . Inā pili kēia i ka lolo, hiki iā ia ke hana i nā kūlana koʻikoʻi e like me ka maʻi epilepsy.

2. Trichinosis: He maʻi kēia i hoʻokumu ʻia e kahi ʻano ilo poepoe i kapa ʻia ʻo Trichinella . ʻOiai he ʻoluʻolu nā hōʻailona (ke kuni, ʻehaʻeha ʻiʻo, ka maʻi kahe), hiki i kekahi manawa ke make, ʻoiai hoʻi i ka poʻe ʻelemakule.

ʻO ke ala maikaʻi loa a ʻo ke ala wale nō e pale aku ai iā ʻoe iho mai kēia, ʻo ia ke kuke pono i ka puaʻa. E kuke i ka ʻiʻo a moʻa loa a ʻaʻole ʻulaʻula hou i loko. Inā hiki, ʻoi aku ka palekana o ka hoʻohana ʻana i kahi ana wela ʻiʻo e nānā i ka lawa ʻana o ka mahana o loko e pepehi ai i nā parasites a me nā bacteria.