ʻO nā nati kahi kumu piha o ka protein, fiber, vitamina, minerals, momona a me nā mea kanu waiwai ʻē aʻe i maikaʻi no ka ʻōnaehana cardiovascular. Hoʻohui lākou i ka waiwai meaʻai i ka meaʻai, a ʻo kā lākou ʻai mau e hōʻemi i ka pilikia o ka maʻi puʻuwai. Eia nō naʻe, hoʻāʻo ka poʻe e hoʻemi i ke kaumaha e pale i ka ʻai ʻana i nā nati ma muli o ka nui o kā lākou calorie. ʻO ka ʻoiaʻiʻo, ʻo ka hoʻohui mau ʻana i nā nati i ka meaʻai e kōkua i ka mālama ʻana i ke kaumaha a pale i ka loaʻa ʻana o ke kaumaha. He mea maʻamau kēia hana no nā ʻano ʻano a pau o nā nati.
E noiʻi e pili ana i nā nati a me ke kaumaha Ma ka pukana o Sepatemaba o The Journal of Nutrition, ua paʻi ʻia kahi ʻatikala ʻo ka ʻai mau ʻana i nā nati ʻaʻole e alakaʻi i ka loaʻa kaumaha a kōkua i ka hōʻemi ʻana i ka helu kino. ʻO kahi haʻawina i paʻi ʻia ma ka American Journal of Clinical Nutrition ua ʻike ʻo nā wahine i ʻai i nā nati ʻelua a ʻoi aku ka nui o ka manawa o ka pule he haʻahaʻa haʻahaʻa o ka momona a loaʻa ke kaumaha ma kahi o 8 mau makahiki, ke hoʻohālikelike ʻia me nā wahine i hoʻohui pinepine i nā nati. i loko o ka meaʻai. Eia naʻe, ua ʻike ʻia ka haʻahaʻa o ka pīkī ma mua o nā ʻano hua ʻē aʻe ma kēia ʻano. ʻOiaʻiʻo, ʻai ka poʻe i ʻai i nā huaʻai a me nā huaʻai, a ua puhi paha lākou, ʻo ia nā kumu i hoʻololi i nā hopena o ke aʻo ʻana. Nā hopena o ka ʻai ʻana i nā nati ʻO ka hopena i manaʻo ʻole ʻia e ka poʻe ʻepekema ʻo ia ʻaʻole alakaʻi nā hua kiʻekiʻe-calorie i ka loaʻa kaumaha i manaʻo ʻia. ʻO kekahi o ka wehewehe ʻana no kēia ʻoiaʻiʻo, ʻo ka protein, ka momona, a me ka fiber i loaʻa i loko o nā nati e hōʻoluʻolu iā ʻoe, nāna e mālama i kou makemake ma hope o kou ʻai ʻana iā lākou. Eia kekahi, ʻaʻole hiki ke ʻoki piha i nā nati, no laila 10 a 20 ka nui o ka momona i hoʻokuʻu ʻia mai ke kino. A ʻo ka mea hope loa, ʻōlelo kekahi mau haʻawina ʻo nā calorie i loaʻa mai nā nati ʻo ia ke ʻano o ke kino e puhi ai i ka wā hoʻomaha. Eia naʻe, ʻaʻole i hōʻoia ʻia kēia ʻoiaʻiʻo.