ʻO ka paʻakai kahi mineral koʻikoʻi i kuleana no ka hoʻoponopono ʻana i ke koena o ka wai i loko o ke kino. Ma mua o ka hiki ʻana mai o nā ʻano mea hoʻoheheʻe a me nā ʻano kemika, he mea nui ka paʻakai i mea e mālama ai i ka meaʻai. Aia ka paʻakai ma kēlā me kēia lumi kuke ma muli o kona hiki ke hoʻonui i nā ʻono o nā meaʻai a hoʻohui i ka ʻono ʻono a mākou i maʻa mua ai.
Ua hānau ʻia mākou a pau me ka ʻono i ka paʻakai, a ua aʻo ʻia mākou e aloha nui aku! I kēia mau lā, hoʻomākaukau ʻia kekahi mau meaʻai pēpē pāʻoihana me ka paʻakai, no laila pono ʻoe e nānā i ka papa inoa mea hoʻohui ma mua o ke kūʻai ʻana i kekahi huahana hou. Pono e loaʻa i kahi nui o ka sodium mai ka meaʻai, loaʻa ia i nā mea kanu (nā ʻōmato, celery, beets, etc.) a me ka wai inu. ʻAi ka poʻe ʻAmelika i ka sodium i ka nui o ka nui, hoʻāʻo mākou e hōʻemi.
He aha nā meaʻai i loaʻa i ka sodium? ʻO nā meaʻai a pau i hoʻoponopono ʻia (canned and frozen) ua hoʻonani ʻia me ka sodium (koe wale nā huaʻai, i mālama ʻia me ke kō ma ke ʻano he preservative). No laila, e heluhelu pono i nā lepili. Loaʻa ka sodium i nā meaʻai i hoʻopaʻa ʻia (kukama, pepa, capers, ʻoliva, a me nā mea ʻē aʻe). ʻO nā kīʻaha a me nā mea ʻono (ketchup, sinapi, mayonnaise, soy sauce, a me nā mea ʻē aʻe) a me nā meaʻai (e like me nā chips a i ʻole popcorn) he kiʻekiʻe i ka sodium.
ʻO kahi kumu nui o ka hopohopo (no ka mea kūʻai a i ʻole ka mea hoʻomanawanui) a me ka huhū (no ke kahu hale ʻaina) inā ʻaʻole i hoʻohui ʻia ka paʻakai, lilo ka meaʻai i mea ʻono. Inā mākou e noʻonoʻo e pili ana i ka momona o nā meaʻono o kēlā me kēia mea papa inoa, hiki iā mākou ke koho i nā mea hoʻonani kūpono. He ala maʻalahi ka paʻakai, akā ʻaʻole pono mākou e ʻimi i nā ala maʻalahi!
No ka poʻe olakino, ʻaʻole ʻoi aku ka USDA ma mua o 2500 milligrams o ka sodium (e pili ana i hoʻokahi teaspoon) i kēlā me kēia lā. ʻOi aku ke koʻikoʻi o ka hoʻopaʻa ʻana i ka sodium - a hiki i ka 250 mg i kēlā me kēia lā - no nā maʻi maʻi maʻi puʻuwai a me nā puʻupaʻa. ʻO nā meaʻai haʻahaʻa-sodium ka mea maʻamau e kaupalena ʻia ka paʻakai a me ka paʻakai, nā mea kanu kīwī a pickled, ka paʻi tōmato, sauerkraut, nā ʻaʻahu salakeke i hoʻomākaukau ʻia, nā cereals koke a i ʻole nā kopa, nā ʻuala, aia paha ka sodium gluminate, a me ka paʻakai.
Inā hoʻoholo ʻoe e kūʻai i nā huahana kūikawā, he mea nui e hiki ke wehewehe i ka terminology o ka lepili. Hiki i ka huahana "no sodium" ke loaʻa i ka 5 mg o ka sodium no kēlā me kēia lawelawe, ʻo kahi huahana "sodium haʻahaʻa loa" a hiki i ka 35 mg o ka paʻakai, a hiki i kahi huahana "haʻahaʻa sodium" hiki ke loaʻa i ka 140 mg o ka paʻakai.
ʻO ka paʻakai paʻakai ka sodium chloride, kahi i ʻeli ʻia ma nā mina paʻakai a i ʻole ma ke kai. ʻO ka paʻakai Iodized ka paʻakai papa me ka sodium a i ʻole potassium iodide, he mea nui ia no ke olakino thyroid. Inā makemake ʻoe e kiʻi i ka iodine mai kahi kumu ʻē aʻe, e ʻai i ka limu. Loaʻa i ka paʻakai Kosher wale nō ka sodium chloride a loaʻa iā ia ka liʻiliʻi o ka hana ʻana (no kēia kumu, ʻo ia ka paʻakai coarse). ʻO ka paʻakai kai ka sodium chloride i loaʻa mai ka hoʻoheheʻe ʻia ʻana o ka wai kai. He kiʻekiʻe kēia mau paʻakai a pau i ka sodium.
E hoʻopaʻa i ka hoʻonui ʻana i kāu palette meaʻai me nā mea kūlohelohe e like me nā mea kanu hou a maloʻo a me nā mea ʻala. E nānā i kāu waihona e ʻike inā loaʻa iā ʻoe ka ammo ʻono.
ʻO nā mea kanu ʻono e like me ka basil, ka lau bay, thyme, lemon balm, savory, a me cilantro hiki ke hoʻomoʻa i nā casseroles, soups, a me nā meaʻai. ʻO ka chili a me ka pepa (mea hou a maloʻo paha) e hoʻonui i ke ola i nā kīʻaha lāhui a me nā meaʻai ʻē aʻe, e like me ka ʻala hou a maloʻo paha, kālika, horseradish, pauda curry hui ʻia.
Hiki ke hoʻohana ʻia nā hua citrus (lemona, grapefruit, tangerine) e hoʻohui i ka ʻona i nā kīʻaha. Hiki ke hoʻohana ʻia ka waina a me ka waina. Hoʻohui ka ʻolika i ka ʻono a me ka ʻono i nā kīʻaha.
ʻOi aku ka liʻiliʻi o ka sodium ma mua o ka poʻe ʻai ʻiʻo. Inā pono ʻoe e kaupalena koʻikoʻi i kāu ʻai ʻana i ka sodium, hiki iā ʻoe ke ʻimi i kekahi mau mea hana baking e like me ka potassium bicarbonate ma mua o ka soda baking maʻamau.
ʻO ke kī i ka hōʻemi ʻana i ka paʻakai a me ka hoʻonui ʻana i ka nui o nā meaʻai i hoʻohui ʻia. E hoʻohui i nā mea kanu maloʻo i kāu sopa no ka ʻono maikaʻi loa. E hoʻohana i nā ʻano hui like ʻole.
E hoʻohana i nā waihoʻoluʻu like ʻole, e like me ke apo bele ʻulaʻula a ʻōmaʻomaʻo paha, ʻāpana hua waina ʻulaʻula, ʻāpana ʻalani, a i ʻole ʻāpana ʻōmato, e hoʻonani i ka meaʻai. ʻAʻohe paʻakai? ʻaʻole pilikia!
Eia kekahi ʻōlelo aʻoaʻo:
Hiki ke hoʻonui ʻia ka ʻono o ka pī me nā pepa chili, cloves, sinapi maloʻo, a me ka ʻala. Hiki ke ola ʻo Asparagus me nā hua sesame, basil a me nā aniani. ʻO nā huaʻai cruciferous (broccoli, cauliflower, Brussels sprouts, etc.) he meaʻono me ka paprika, nā aniani, marjoram, nutmeg, a me nā aniani. E kani hou ke kāpeti me ka cumin a me ka allspice. E kau i nā tōmato me ka oregano, ka basil a me ka dill. He maikaʻi ka spinach a me nā ʻōmaʻomaʻo ʻē aʻe me koume a me ke kāleka. He ʻono nā kāloti me nā hua citrus, ginger, nutmeg. He mea maikaʻi loa ka soup mushroom me ka ginger, oregano, pepa keʻokeʻo, lau bay, a i ʻole chili. Hoʻololi ʻia ka soup onion me ka curry, cloves a me ke kāleka. Loaʻa nā mea ʻai meaʻai me ka fennel, cumin, rosemary, cilantro a me ka sage.