Hōʻike ka noiʻi ʻana i ka hapa nui o nā mea ʻai meaʻai ʻelemakule e like me ka ʻai ʻana o nā meaʻai a me nā meaʻai i nā mea kanu ʻole. Me ka makahiki, e emi ana ka ikehu o ke kino, aka, e pi'i ana ka pono o na mea e like me ka calcium, ka huaora D, ka huaora B6 a me ka protein. Ua kaupalena ʻia ka ʻike ʻana o ka lā, a no laila ua kaupalena ʻia ka synthesis vitamin D, no laila, ʻoi aku ka mea nui o nā kumu waiwai D no ka poʻe ʻelemakule.
Paʻakikī paha kekahi poʻe i ka lawe ʻana i ka huaora B12, no laila pono nā kumu hou o ka huaora B12, me. mai nā meaʻai paʻa, tk. ʻO ka maʻamau ka huaʻa B12 mai nā meaʻai i hoʻopaʻa ʻia a hoʻopaʻa ʻia. Kūʻē nā ʻōlelo aʻoaʻo protein no ka poʻe ʻelemakule.
ʻAʻole ʻōlelo nā alakaʻi meaʻai i kēia manawa i ka hoʻonui ʻana i ka protein no ka poʻe ʻelemakule. Ua hoʻoholo ka poʻe noiʻi o ka nitrogen balance meta-analysis ʻaʻole pono e ʻōlelo i ka hoʻohui ʻana i ka protein i nā poʻe ʻelemakule, akā ua hoʻoikaika ʻia ʻaʻole i pau ka ʻikepili a kūʻē. Manaʻo nā mea noiʻi ʻē aʻe ʻo ka pono o nā protein no kēia ʻano kanaka ma kahi o 1 - 1,25 g no 1 kg. kaumaha .
Hiki i ka poʻe ʻelemakule ke hoʻokō maʻalahi i kā lākou koi protein i kēlā me kēia lā i ka wā e ʻai ana i ka meaʻai meaʻai., ke hāʻawi ʻia nā meaʻai mea kanu waiwai nui e like me nā legumes a me nā huahana soy i loko o ka ʻai i kēlā me kēia lā. Hiki ke kōkua ka meaʻai meaʻai meaʻai i ka fiber no ka poʻe ʻelemakule me ka constipation.
Hiki i nā mea ʻai meaʻai kahiko ke pōmaikaʻi nui mai ka ʻōlelo aʻo mai ka poʻe loea meaʻai e pili ana i nā meaʻai maʻalahi ke nahu, koi liʻiliʻi ka wela, a i ʻole kūpono no nā meaʻai lapaʻau.