Ke luhi nei ʻoe i kekahi manawa a make? ʻOiai mākou e ʻai ana, i kekahi manawa ʻaʻole paha e loaʻa i ko mākou kino ka meaʻai kūpono e pono ai. Aia kekahi mau ʻano meaʻai e pono ai ko mākou kino e noho olakino. ʻO ia ka mea a mākou e kamaʻilio ai i kēia lā. ʻO kēia nā huaora a me nā minelala , a i ʻole ma ke ʻano lapaʻau, nā micronutrients.
He aha kēia mau micronutrients?
ʻAe, e wehewehe maʻalahi kākou i kēia. ʻElua ʻano nui o nā meaolaola i loko o kēlā me kēia meaʻai a kākou e ʻai ai.
1. Nā Macronutrients: ʻO kēia nā kalapona, nā protein, a me nā momona . Ua like lākou me nā mea nui e pono ai ke kūkulu ʻana i hale. ʻO ia hoʻi, nā piliki, ka sima, a me ke one. Pono ke kino i kēia mau mea i nā nui he nui i kēlā me kēia lā e loaʻa ai ka ikehu, ulu, a hana i nā hana o kēlā me kēia lā.
2. Nā Micronutrients: ʻO kēia nā huaora a me nā minelala. Ma hope o ko mākou kūkulu ʻana i kēlā hale, ua like ia me nā mea liʻiliʻi akā koʻikoʻi e pono ai mākou e hoʻopau i nā mea. E noʻonoʻo i nā mea e like me nā uwea, nā kukui uila, nā faucets, a me nā wili. He liʻiliʻi ko lākou nui, akā ʻaʻole hiki iā ʻoe ke hana i kāu hana home me ka ʻole o lākou, ʻeā? Pēlā ke ʻano o nā micronutrients no ke kino. He mea nui lākou i nā liʻiliʻi no ka aneane o kēlā me kēia kaʻina hana i loko o ko mākou kino.
Hiki ke ʻokoʻa ka nui o nā micronutrients āu e pono ai ma muli o kou makahiki, ke kāne, a me ke kūlana olakino . Inā nele kou kino i kekahi micronutrient no ka manawa lōʻihi, hiki iā ia ke alakaʻi i nā pilikia olakino like ʻole. Eia nō naʻe, he kakaikahi nā hemahema nui o nā huaora ma Sri Lanka ma muli o kā mākou ʻai.
He aha nā ʻano micronutrients nui?
ʻEhā ʻano nui o nā micronutrients e pono ai kākou e hoʻokomo i kā kākou meaʻai. E nānā kākou i ko lākou ʻano, kā lākou hana no ke kino, a me nā meaʻai e hiki ai iā kākou ke loaʻa iā lākou.
| ʻAno micronutrient | Pehea kona mea nui i ke kino? | He mau meaʻai nui kēia. |
|---|---|---|
| Nā wikamina wai-hoʻoheheʻe ʻia (e.g. wikamina C, nā wikamina B) | ʻAʻole hiki ke mālama ʻia kēia mau mea i loko o ke kino, no laila pono e loaʻa mai ka meaʻai i kēlā me kēia lā. Kōkua lākou i ka hoʻoulu ʻana i ka ikehu a hoʻoikaika i nā ʻāpana (ʻoi aku hoʻi nā ʻāpana koko ʻulaʻula). | Nā laime, nā ʻalani, nā hua waina, nā kuawa, nā iʻa, nā pepa ʻala, nā lau ʻōmaʻomaʻo, nā hua manu, nā iʻa, nā ʻiʻo wīwī. |
| Nā huaora momona-hoʻoheheʻe ʻia (e.g. nā wikamina A, D, E, K) | Hiki ke mālama ʻia kēia mau mea i loko o nā ʻiʻo momona o ke kino a me ke akepaʻa. He mea nui lākou no ka ʻike maka, ka ʻōnaehana pale, a me ka ho'ōla ʻana i nā ʻeha. | Kāloti, ʻuala, paukena, mea kanu ʻōmaʻomaʻo ʻeleʻele, soy, ʻalemona, waiū. |
| Nā minelala liʻiliʻi (e.g. kalipuna, magnesiuma, sodium, potasiuma) | He mea nui loa no ka hoʻoikaika ʻana i nā iwi a me nā niho, ka hana ʻana o nā ʻiʻo, a me ka kaohi ʻana i ke koko. | Waiū a me nā huahana waiū, nā lentil, nā chickpeas, ka maiʻa, ka iʻa. |
| Nā minelala liʻiliʻi (e.g. hao, kiniki, keleawe, selenium) | Pono kēia mau mea i nā ʻāpana liʻiliʻi loa, akā he mea nui ia no ke olakino o nā ʻiʻo, ka hana o ka ʻōnaehana nerve, a me ka hoʻoponopono ʻana i nā cell. | Nā meaʻai kai (e like me ka ʻoysters), spinach, cashews, peanuts, legumes (soy, chickpeas). |
Pehea e loaʻa ai kēia mau meaola mai ka meaʻai?
Ua ʻae ka hapa nui o nā loea ʻo ke ala maikaʻi loa a maʻalahi hoʻi e loaʻa ai kēia mau meaola āpau, ʻo ia ka ʻai ʻana i kahi ʻai kaulike a ʻano like ʻole .
E hoʻomanaʻo, ʻaʻole i loaʻa i nā meaʻai a pau kēia mau meaola a pau. ʻO ia ke kumu e ʻōlelo mau ai mākou e ʻai i nā ʻano mea kanu like ʻole, nā huaʻai, a me nā meaʻai. E hoʻāʻo e hoʻokomo i kahi ānuenue o nā meaʻai kala ma kāu pā.
Eia kekahi laʻana, inā ʻoe e ʻai i ka salakeke spinach i kekahi lā, e hana i ka sambol kāloti i kekahi lā. E ʻai i ka ʻalani me ka ʻai ʻana i ka guava i kekahi lā. Hōʻoia kēia ʻano i ka loaʻa ʻana o kou kino i nā meaola āpau e pono ai.
Eia kekahi, ua hoʻoikaika ʻia kekahi mau meaʻai i hana ʻia ma ka mākeke (e.g., kekahi mau palaoa, nā cereals ʻaina kakahiaka) me kēia mau huaora a me nā minelala. Hiki iā ʻoe ke ʻike hou aʻe e pili ana i kēia ma ka heluhelu ʻana i ka lepili meaʻai ma ka meaʻai āu e kūʻai ai.
E aʻo pū kākou e pili ana i nā mea hoʻohui wikamina.
Ke noʻonoʻo nei paha ʻoe, "Ke loaʻa nei iaʻu ka meaʻai e pono ai iaʻu mai ka meaʻai aʻu e ʻai ai?" Inā he kānalua kāu, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke kamaʻilio me kāu kauka ʻohana e pili ana i kēia.
ʻO ka mea nui loa, ʻaʻole ʻoe e hele i ka hale kūʻai lāʻau lapaʻau ma kāu iho a hoʻomaka e lawe i nā pila huaora a i ʻole nā mea hoʻohui ʻē aʻe me ka ʻole o ke aʻo ʻana a ke kauka.
Inā pono, hiki i kāu kauka ke ʻōlelo aku i nā hoʻokolohua koko e nānā i nā hemahema o nā meaʻai i loko o kou kino. Inā wale nō i hōʻoia ʻia kahi hemahema, e ʻōlelo aku ʻo ia i kahi mea hoʻohui meaʻai kūpono nāu.
- Nā Multivitamins: He mau mea hoʻohui kēia a ka poʻe he nui e hoʻohana ai, aia kekahi mau huaora a me nā minelala i loko o hoʻokahi pila.
- Nā mea hoʻohui meaʻai hoʻokahi: Loaʻa paha iā ʻoe ka hao a i ʻole ka wikamina D wale nō. I ia mau hihia, hiki i kāu kauka ke kuhikuhi i kahi mea hoʻohui i loaʻa wale kēlā meaʻai.
Akā e hoʻomanaʻo i kēia: ʻAʻole loa he pani nā mea hoʻohui meaʻai no kahi ʻai maikaʻi. Pono e hoʻohana wale ʻia me ka ʻai kaulike a inā wale nō ua ʻike ke kauka a ua ʻōlelo mai i kahi hemahema.
E loli ke ʻano a me ka nui o nā wikamina āu e pono ai ma muli o kou makahiki, ke kāne, inā ʻoe e hāpai ana, a inā he mau maʻi ʻē aʻe kou. No laila, ʻo kāu kauka wale nō ka mea ʻike i ka mea maikaʻi loa iā ʻoe.
Leka Lawe-Home
- ʻO nā micronutrients he mau wikamina a me nā minelala e pono ai ko mākou kino i nā liʻiliʻi liʻiliʻi e noho olakino ai.
- ʻO ke ala maikaʻi loa a palekana hoʻi e loaʻa ai kēia mau meaolaola, ʻo ia ka ʻai ʻana i kahi papaʻai kaulike e komo pū ana me nā ʻano mea kanu like ʻole, nā huaʻai, nā palaoa, ka ʻiʻo, a me nā iʻa.
- ʻAʻole hiki i nā mea hoʻohui meaʻai ke pani no kahi papaʻai maikaʻi. Pono e hoʻohana ʻia ma lalo o ke aʻo ʻana a ke kauka a i ka wā e loaʻa ai kahi hemahema.
- E pale i ka lawe ʻana i nā huaora a i ʻole nā mea hoʻohui meaʻai ʻē aʻe ma kāu iho. E kūkākūkā mau me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi mea hoʻohui.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo