ʻO ka paʻakai, i ʻike ʻia he sodium chloride, hāʻawi i ka ʻono i ka meaʻai a hoʻohana ʻia hoʻi ma ke ʻano he preservative, binder, and stabilizer. Pono ka kino o ke kanaka i ka nui o nā sodium (ʻo kēia ka mea mua i loaʻa iā mākou mai ka paʻakai) e alakaʻi i nā impulses nerve, ʻaelike a hoʻomaha i nā mākala, a mālama i ke kaulike kūpono o ka wai a me nā minelala. Akā ʻo ka nui loa o ka sodium i loko o ka papaʻai hiki ke alakaʻi i ke kiʻekiʻe o ke koko, nā maʻi puʻuwai a me ka hahau ʻana, ka maʻi ʻaʻai o ka ʻōpū, nā pilikia o ka puʻuwai, ka osteoporosis, a me nā mea hou aʻe.
Ehia mau paʻakai e hoʻopōʻino ʻole i ke olakino.
Minamina, ʻaʻole i loaʻa iaʻu ka ʻike e pili ana i ka palena iki o ka “lāʻau” o ka paʻakai e pono ai no ke kanaka. No ka nui kūpono, hāʻawi nā haʻawina ʻokoʻa i nā ʻikepili ʻokoʻa. ʻO kahi laʻana, hoʻolaha ka World Health Organization (WHO) pūnaewele e hōʻemi ana i ka lawe paʻakai o kēlā me kēia lā i 5 gram a ʻoi iki paha e hoʻemi i ka makaʻi o ka puʻuwai e 23% a me ka nui o ka maʻi maʻi maʻi e 17%.
Me ka hapanui o nā mākua US ma ka makaʻu i nā maʻi e pili ana i ka paʻakai, ʻo ka poʻe loea ma ka Harvard School of Public Health, ka American Heart Association, a me ka Center for Science in the Public interest ua noi aku i ke aupuni US e hoʻohaʻahaʻa i ka palena kiʻekiʻe o ka ʻai o ka paʻakai i kēlā me kēia lā i 1,5 gram. , keu hoʻi i nā pūʻulu pilikia, i hoʻopili ʻia:
• nā kānaka ma luna o 50;
• ka poʻe me ke kiʻekiʻe o ke koko a kiʻekiʻe a akaha paha;
• nā mea maʻi me ka maʻi kō
ʻO kekahi o koʻu mau kamaʻāina, ke kūkākūkā nei mākou i ke kumuhana o ka paʻakai, me he mea lā he maʻalahi loa ka hoʻēmi ʻana i ka lawe paʻakai o kēlā me kēia lā i 5 gram. Eia nō naʻe, e like me ka WHO, ʻo ka lawe paʻakai o kēlā me kēia lā i nā ʻāina ʻEulopa i ʻoi aku ke kiʻekiʻe ma mua o ka pae i ʻōlelo ʻia a ma kahi o 8-11 gram.
ʻO ka ʻoiaʻiʻo he mea pono e noʻonoʻo ʻaʻole wale ka paʻakai a mākou e hoʻohui ai i ka paʻakai i ka meaʻai mai ka paʻakai paʻakai, akā ʻo ka paʻakai i loko o ka meaʻai i hoʻomākaukau ʻia me ka hana, ka berena, nā sausages, nā meaʻai kēpau, nā mea ʻai, a pēlā aku. Eia kekahi laʻana, 80% o ka ʻai paʻakai i ka Europa Union mai nā meaʻai i hana ʻia e like me ka tī, ka berena, nā meaʻai i hoʻomākaukau ʻia. No laila, nui ka poʻe e ʻai i ka paʻakai ma mua o ko lākou manaʻo, a hoʻopili maikaʻi kēia i ko lākou olakino.
Kūʻai ʻia ka paʻakai i nā ʻano like ʻole:
- Ka paʻakai i hoʻomaʻemaʻe ʻole ʻia (e like me ke kai, Celtic, Himalayan). He paʻakai maoli kēia e ʻohiʻohi ʻia e ka lima a ʻaʻole hoʻi e hana i ka hana ʻenehana. ʻO kēlā paʻakai he ʻono kūlohelohe (ʻokoʻa no kēlā me kēia ʻano a me ka ʻāpana o ka hana ʻana) a me kēlā me kēia mineral mineral (hiki ke loaʻa i kahi liʻiliʻi o ka calcium a me nā magide halides, sulfates, nā koʻi o ka limu, nā koʻohune kūpale i ka paʻakai, a me nā ʻāpana sediment) . ʻOi aku ka ʻono o ka paʻakai.
- Kaʻai i hoʻomaʻemaʻe ʻia a i ʻole ka paʻakai pākaukau, i hana i ka hana ʻoihana a aneane 100% sodium chloride. Hoʻomaʻemaʻe ʻia kēlā paʻakai, hoʻohui ʻia nā mea kūikawā iā ia i pili ʻole, iodine, etc.
ʻO ka paʻakai pākaukau ka mea ola ʻole, hoʻomoʻo ʻia ka umu, nele i nā minelala a hana nui ʻia.
Paipai wau e hoʻohana i ka paʻakai kai maikaʻi, e like me ka paʻakai ʻo Celtic Sea, a i ʻole ka paʻakai Himalayan, a i ʻole ka lima paʻakai Palani i lawe ʻia ma Brittany (kiʻi ʻia). Hiki iā ʻoe ke kūʻai, no ka laʻana, ma aneʻi. Hoʻomaloʻo ʻia kēia mau paʻakai e ka lā a me ka makani, loaʻa iā lākou nā enzyme a ma kahi o 70 mau kumumea. Ma waena o lākou, no ka laʻana, magnesium, i pili i ka hemo ʻana o nā mea ʻona mai ke kino.
He nui ka poʻe o mākou i maʻa i ka meaʻai ʻono loa no ka mea ʻai pinepine mākou i nā meaʻai i hana ʻia i ka ʻoihana i kiʻekiʻe i ka paʻakai. Inā hoʻololi mākou i nā huahana kūlohelohe, hiki iā mākou ke noʻonoʻo maikaʻi a mahalo i nā nuances o nā ʻono a ʻaʻole e mihi iki i ka haʻalele ʻana i ka paʻakai. Ua hoʻohana au i ka liʻiliʻi o ka paʻakai i kaʻu kuke ʻana no kekahi mau mahina i kēia manawa, a hiki iaʻu ke hōʻike ʻoiaʻiʻo iā ʻoe ua hoʻomaka wau e ʻike i nā ʻono ʻē aʻe o ka meaʻai. No ke kino ʻaʻole i hoʻomaʻamaʻa ʻia, ʻano palaka paha kaʻu meaʻai, no laila haʻalele mālie wau i ka paʻakai, hoʻemi i kāna ʻai i kēlā me kēia lā.
No ka poʻe makemake e ʻike hou e pili ana i nā hopena maikaʻi ʻole o ka lawe ʻana i ka paʻakai nui, eia kekahi ʻikepili.
Nā maʻi hōʻino
No ka hapanui o ka poʻe, ʻo ka sodium nui ke kumu o nā pilikia o ka hakuʻala. Ke kūkulu ʻia ka sodium i loko o ke koko, hoʻomaka ke kino e mālama i ka wai i mea e palu ai ka sodium. Hoʻonui kēia i ka nui o ka wai e hoʻopuni ana i nā hunaola a me ka nui o ke koko i ke kahe o ke koko. ʻO ka hoʻonui ʻana o ka nui o ke koko e hoʻonui i ke koʻikoʻi ma ka puʻuwai a hoʻonui i ke kaomi i nā kīʻaha koko. I ka hala ʻana o ka manawa, hiki i kēia ke alakaʻi i nā pilikia e like me ke kiʻekiʻe o ke koko, ka puʻuwai, ka hahau ʻana, ka maikaʻi ʻole o ka naʻau. Aia kekahi mau hōʻike e hiki i ka ʻai paʻakai nui ke hoʻopōʻino i ka puʻuwai, aorta, a me nā puʻupaʻa me ka ʻole o ke kiʻekiʻe o ke koko, a he mea ʻino nō hoʻi ia i ka ʻōnaehana iwi.
ʻO nā maʻi maʻi cardiovascular
ʻO nā noiʻi hou i loko o ka Archives of Internal Medicine ua hāʻawi ʻia i mau hōʻike hou no nā hopena maikaʻi ʻole o ka paʻakai. Ua ʻike nā kānaka ʻepekema ʻo ka poʻe e ʻai i ka paʻakai paʻakai kiʻekiʻe ma mua o ka make ʻana mai ka maʻi puʻuwai. Hoʻohui ʻia, ʻike ʻia ka ʻai ʻana o ka nui o ka sodium e hoʻonui i ka make o 20%. Ma waho o ka hāpai ʻana i ke koko, hiki i ka sodium ke alakaʻi i ka hahau, nā maʻi puʻuwai, a me nā naʻau ʻole.
Cancer
ʻ saylelo nā ʻepekema ʻo ka hoʻonui ʻana i ka paʻakai, ka sodium a me nā meaʻai paʻakai e hoʻonāukiuki i ka ulu ʻana o ka maʻi ʻaʻai ʻōpū. Ua hoʻoholo ka World Cancer Research Foundation a me ka American Institute for Cancer Research ʻo ka paʻakai a me ka paʻakai a me nā mea paʻakai ka "kumu kūpono o ka maʻi ʻaʻai ʻōpū."
Sources:
World Health Organization
Ke Kula ʻo Harvard no ke olakino lehulehu