ʻO ka hoʻokomo ʻana i nā ʻano huaʻai āpau a me nā mea kanu i kāu meaʻai he mea maikaʻi loa ia no kou olakino. Akā makemake nui kekahi o lākou i ka poʻe e ʻimi nei e kāohi i ke kaumaha.
ʻO ka pahuhopu o kahi noi i hoʻopaʻa ʻia i kēia manawa e ʻike i nā hui ma waena o ka ʻai ʻana o kekahi mau huaʻai a me nā mea kanu a me ke kaumaha o ke kino. Ua kālailai nā kānaka noiʻi i ka ʻike kino mai 133 mau kāne a me nā wahine ma ʻAmelika Hui Pū ʻIa ma kahi o 468 mau makahiki.
Nānā lākou i ke ʻano o ka loli ʻana o ke kaumaha o kēia poʻe i kēlā me kēia ʻehā makahiki, a laila nānā i nā huaʻai a me nā mea kanu a lākou e ʻai nui ai. ʻO nā meaʻai holoʻokoʻa wale nō (ʻaʻole ka wai) i helu ʻia, a ua kāpae ʻia nā fries a me nā ʻōpala mai ka nānā ʻana, no ka mea, ʻaʻohe o kēia mau koho i manaʻo ʻia he olakino no ka ʻai ʻana i nā huaʻai a me nā mea kanu.
No kēlā me kēia lawelawe ʻana i ka hua i kēlā me kēia lā, i nā makahiki ʻehā a pau, ua nalowale ka poʻe ma kahi o 250 gram o ko lākou kaumaha. Me kēlā me kēia lawelawe hou ʻana i kēlā me kēia lā o nā mea kanu, ua nalo ka poʻe ma kahi o 100 gram. ʻO kēia mau helu - ʻaʻole mahalo a aneane hiki ʻole ke hoʻololi i ka paona ma mua o ʻehā mau makahiki - ʻaʻole hoihoi nui ia, ke ʻole ʻoe e hoʻohui i ka papaʻai. puu nā huaʻai a me nā mea kanu.
ʻO ka mea nui ka mea a kēia poʻe i ʻai ai.
Ua ʻike ʻia ʻo ka hoʻonui ʻana i ka ʻai ʻana i nā mea kanu starchy e like me ke kulina, ka pī, a me ka uala i hui pū ʻia me ka loaʻa ʻana o ke kaumaha, ʻoiai ʻo nā hua ʻai ʻole starchy momona i ka fiber ʻoi aku ka maikaʻi no ka pohō kaumaha. ʻO nā huaʻai, nā ʻāpala, nā pears, tofu / soy, ka puaʻala, cruciferous a me nā lau ʻōmaʻomaʻo ʻoi aku ka ikaika o ka hoʻomalu kaumaha.
Hōʻike pololei nā pakuhi ma lalo nei pehea ka hoʻopili ʻana o kekahi mau huaʻai a me nā mea kanu i ka waiwai kaupaona ma mua o ʻehā mau makahiki. ʻO ka nui o ka huahana e pili ana i ka lilo o ke kaupaona, ʻo ka lōʻihi o ka laina poni i hoʻonui ʻia i ka hema. E hoʻomaopopo i ka axis X (e hōʻike ana i ka helu o nā paona i nalo a i loaʻa i loaʻa me kahi lawelawe hou o kēlā me kēia huahana) ʻokoʻa ma kēlā me kēia pakuhi. ʻO 1 paona 0,45 kilokilo.
Nā huahana hōʻemi
He mea nui e hoʻomaopopo he ʻano koʻikoʻi ko kēia aʻo ʻana. Ua hāʻawi ka poʻe i komo i ka ʻikepili ma kā lākou papaʻai ponoʻī a me ke kaupaona, a hiki i kēlā mau hōʻike ke loaʻa pinepine i nā pololei ʻole a me nā hewa. ʻO ka noiʻi e pili ana i nā ʻoihana lapaʻau me nā kekelē holomua, no laila ʻokoʻa paha nā hopena i nā lehulehu ʻē aʻe.
ʻAʻole hōʻike ka noiʻi i kēia mau loli dietary ke kuleana no nā loli i ke kaupaona, hōʻoia wale ia i ka pilina.
Ua ho'āʻo ka poʻe ʻepekema e hoʻomalu i nā mea ʻē aʻe e hiki ke hoʻololi, e like me ka puhi paka, ka hana kino, ke nānā ʻana i ka TV i ka wā e noho ana a me ka manawa hiamoe, a me ka ʻai ʻana i nā ʻāpana, ka wai, nā kīʻaha holoʻokoʻa, nā cereals i hoʻomaʻemaʻe ʻia, nā meaʻai palai, nā nati, nā momona a i ʻole nā mea momona momona. , nā mea inu kō, nā mea ʻono, nā ʻiʻo i hana ʻia a ʻaʻole i hoʻoponopono ʻia, nā momona trans, ka waiʻona a me ka iʻa.
Ua paʻi ʻia ka noiʻi ʻana ma nā puke nūpepa PLOS Medicine.