ʻO ka wai, ka bok choy, ka chard a me ka beet greens kekahi o nā mea kanu momona nui i piha i nā huaora a me nā minela, e like me kahi noiʻi hou.
I ka manawa like, ʻaʻole pono ʻoe e manaʻo i ka meaʻai mai nā raspberries, tangerines, kālika a me nā aniani, e like me ka haʻawina like.
Hōʻike nā alakaʻi meaʻai ʻāina i ke koʻikoʻi o nā huaʻai a me nā huaʻai "ikaika", e pili ana me ka hōʻemi ʻana o ka maʻi maʻi.
Eia nō naʻe, ʻike ka mea kākau o ka haʻawina i kēia manawa ʻaʻole i wehewehe maopopo ʻia ka waiwai o ka meaʻai o nā mea kanu, e hōʻike ana i ka mea o nā huahana e hoʻokaʻawale ʻia ʻo ia ka "energy".
Ma kāna hōʻike ʻana, ua hōʻuluʻulu ʻo Jennifer Di Noya, ke kaukaʻi kōkua o ka sociology ma William Patterson University, Wayne, New Jersey, i kahi papa inoa e pili ana i ka waiwai waiwai o nā huaʻai a me nā mea kanu me ka hoʻohana ʻana i ka ʻikepili mai ka USDA.
"ʻO nā meaʻai kūlana kiʻekiʻe he kiʻekiʻe ka nutrient-to-calorie ratio," wahi a Di Noya. "Hiki i nā helu ke kōkua i ka poʻe kūʻai aku i ko lākou pono ikehu i kēlā me kēia lā a pehea e loaʻa ai nā meaʻai e like me ka hiki. Hōʻike maopopo nā papa i ka waiwai o nā meaʻai like ʻole a hiki ke kōkua i ke alakaʻi i ke koho ʻana.
Ua helu ʻo Di Noya i ka waiwai waiwai o nā huaʻai a me nā huaʻai he 47 a ʻike ʻo nā mea āpau a ʻeono wale nō i hoʻokō i nā koina no nā meaʻai "ikaika".
I ka ʻumi kiʻekiʻe - cruciferous a me nā ʻōmaʻomaʻo ʻeleʻele. No ka hoʻonohonoho ʻana, ʻo ia ka wai, bok choy, chard, beet greens, a ukali ʻia e ka spinach, chicory, lau letus, paʻi, romaine letus, a me nā ʻōmaʻomaʻo collard.
He kiʻekiʻe kēia mau huaʻai a pau i nā huaora B, C, a me K, hao, riboflavin, niacin, a me ka waikawa folic-nā meaʻai e kōkua i ka pale ʻana i ke kino mai ka maʻi kanesa a me ka maʻi puʻuwai.
"ʻO kēia mau mea kanu ʻōmaʻomaʻo aia ma luna o ka papa inoa o nā huaʻai 'energy'," wahi a Lori Wright, waha ʻōlelo no ka Academy of Nutrition and Dietetics.
"He kiʻekiʻe lākou i nā huaora B, a he kiʻekiʻe ko lākou mau lau i ka fiber," wahi a Wright. – Inā noʻonoʻo ʻoe i nā mea kanu, aia i loko o nā lau e mālama ʻia ai nā meaʻai. Hoʻopiha ʻia kēia mau lau lau i nā minerala, nā huaora, a me ka fiber a haʻahaʻa loa i nā calorie.
ʻO ka poʻe i ʻoki i nā lau o nā mea kanu e like me ka celery, kāloti, a i ʻole beets "ʻoki i kahi ʻāpana maikaʻi loa," wahi a Wright, he loea kōkua ma ka Institute of Public Health ma ke Kulanui o South Florida, Tampa.
ʻEono huaʻai a me nā mea kanu ʻaʻole i hoʻokomo ʻia i ka papa inoa o nā huahana ikehu: raspberries, tangerines, cranberries, garlic, onions and blackberries. ʻOiai ua loaʻa iā lākou nā huaora a me nā minela, ʻaʻole lākou i waiwai nui i nā meaʻai, wahi a ka haʻawina.
Hoʻopuka ʻia ka papa inoa piha ma Iune 5 ma ka puke pai Chronic Disease Prevention. E loaʻa i nā kānaka nā meaʻai mai kēia mau mea kanu inā lākou e ʻai maka a kuke paha. ʻO ke kī ʻaʻole e hoʻolapalapa iā lākou, wahi a Wright.
"Loaʻa iā ʻoe ka 100% o nā huaora a me nā minela i nā mea kanu hou," wahi āna. "Inā ʻoe e kuke iā lākou, e nalowale ana kekahi hapa, akā ʻaʻole nui."
Eia naʻe, ke kuke ʻia nā mea kanu, hiki ke huki ʻia nā huaora B, C a me nā meaʻai ʻē aʻe, wahi a Di Noya lāua ʻo Wright.
"ʻO nā mea kuke e kuke i ka spinach a me ka kale e mālama i ka wai mai ka paila, ma o ka hoʻohana ʻana i ka wā e lawelawe ai i nā kīʻaha a i ʻole ma ka hoʻohui ʻana i nā meaʻai a me nā sopa," wahi a Di Noya. Ua ʻae ʻo Wright iā ia: “Ke paipai nei mākou e hoʻohana i ka wai. Inā ʻai ʻoe i nā pīni ʻōmaʻomaʻo, e hoʻohui i kahi decoction liʻiliʻi, "wahi āna.