Manaʻo nā alakaʻi meaʻai like ʻole a me nā kumu ʻike loea i ka ʻai ʻana i nā huaʻai a me nā huaʻai "ʻai" e kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi maʻi. Akā ma mua ʻaʻohe wehewehe wehewehe a me ka papa inoa o ia mau huahana.
Maliʻa paha nā hopena o kahi noiʻi i paʻi ʻia ma Iune 5 i ka puke pai CDC (Nā Centers for Disease Control and Prevention, kahi keʻena pekelala o ka American Department of Health and Human Services) e hoʻoponopono i kēia kūlana. Ua pili ka noiʻi ʻana i nā pilikia o ka pale ʻana i nā maʻi kūlohelohe a ʻae ʻia e noi i kahi ala no ka ʻike ʻana a me ka hoʻonohonoho ʻana i nā meaʻai e kūpono i ka hakakā ʻana i nā pilikia o ia ʻano maʻi.
ʻO ka mea kākau alakaʻi ʻo Jennifer Di Noya, he polopeka o ka sociology ma William Paterson University ma New Jersey ka mea loea i ke olakino lehulehu a me ka koho meaʻai, ua hōʻuluʻulu i kahi papa inoa o nā meaʻai "nutritious" 47 e pili ana i nā kumu o ka ʻai a me nā hōʻike ʻepekema. No ka laʻana, ua hoʻokomo ʻia nā huaʻai a me nā mea kanu o ka ʻohana onion-garlic i kēia papa inoa "no ka emi ʻana o ka pilikia o nā maʻi cardiovascular a neurodegenerative a me kekahi mau ʻano o ka maʻi kanesa."
A laila koho ʻo Di Noya i nā meaʻai e pili ana i kā lākou "momona" waiwai. Ua kia nui ʻo ia ma 17 mau meaola “o ke olakino olakino koʻikoʻi mai ka kuanaʻike o ka UN Food and Agriculture Organization a me ka Institute of Medicine.” ʻO kēia ka potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folic acid, zinc a me nā wikamina A, B6, B12, C, D, E a me K.
No kahi meaʻai e manaʻo ʻia he kumu waiwai maikaʻi no nā meaʻai, pono ia e hāʻawi ma kahi o 10% o ka waiwai o kēlā me kēia lā o kahi nutrient kikoʻī. Ma mua o 100% o ka waiwai o kēlā me kēia lā o ka nutrient hoʻokahi ʻaʻole hāʻawi i kahi keu pono i ka huahana. Hoʻonohonoho ʻia nā meaʻai ma muli o ka ʻike calorie a me “bioavailability” o kēlā me kēia meaʻai (ʻo ia hoʻi, kahi ana o ka nui o ke kino e pōmaikaʻi ai i ka meaʻai i ka papaʻai).
ʻEono mau meaʻai (raspberries, tangerines, cranberries, garlic, onions and blueberries) mai ka papa inoa kumu ʻaʻole i hoʻokō i nā koina no nā meaʻai "nutritious". Eia ke koena ma ke kaʻina o ka waiwai ʻai. ʻO nā meaʻai i kiʻekiʻe i nā meaʻai a me nā calorie haʻahaʻa i helu mua ʻia. Aia ma ka ʻaoʻao o ka huahana i loko o nā pale ka helu, ka mea i kapa ʻia ʻo nutritional saturation rating.
- Watercress (pane lākiō: 100,00)
- Kāpena Kina (91,99)
- Chard (89,27)
- Nā lau Beet (87,08)
- ʻōpae (86,43)
- ʻO Chicory (73,36)
- Lettuce (70,73)
- Pāʻili (65,59)
- ʻO Romaine lettuce (63,48)
- ʻO Collard greens (62,49)
- ʻO ka turnip ʻōmaʻomaʻo (62,12)
- Mustard Green (61,39)
- Endive (60,44)
- ʻO Chives (54,80)
- Brownhall (49,07)
- ʻO Dandelion Green (46,34)
- Pepper Red (41,26)
- ʻArugula (37,65)
- Brokoli (34,89)
- ʻO kaʻuala (33,82)
- ʻO ka ulu ʻana o Brussels (32,23)
- ʻO nā aniani ʻōmaʻomaʻo (27,35)
- Kohlrabi (25,92)
- Kaulila (25,13)
- Kāpena keʻokeʻo (24,51)
- Kāloti (22,60)
- ʻOmato (20,37)
- Lemona (18.72)
- Saladi poʻo (18,28)
- Strawberries (17,59)
- Uku (16,91)
- ʻŌpae hoʻoilo (13,89)
- ʻAlani (12,91)
- Lime (12,23)
- Pālani ʻulaʻula / ʻulaʻula (11,64)
- Rutabaga (11,58)
- Huli (11,43)
- BlackBerry (11,39)
- Leek (10,69)
- ʻuala (10,51)
- Ka hua waina keʻokeʻo (10,47)
Ma ka laulā, e ʻai hou i ke kāpeti, nā lau lau lettuce, a me nā mea kanu ʻē aʻe a loaʻa ka mea nui i kāu pāʻina!
Kumu:
Nā kikowaena no ka mālama ʻana i ka maʻi a me ka pale ʻana