Ua hoʻomaka ke ʻano o ka poʻe meaʻai meaʻai e pili ana i ka vegetarianism, ʻoi aku ma ke Komohana. A inā ua lilo nā mea ʻai meaʻai mua i "kahea o ka puʻuwai", i kēia manawa ua nui ka poʻe e hōʻole i ka ʻiʻo, me ka manaʻo e hoʻomaikaʻi i ko lākou olakino. Ua hōʻike ʻia nā haʻawina i nā makahiki i hala iho nei ʻo ka hoʻonui ʻana i ke kino me ka protein holoholona, kalori, a me ka momona momona e hoʻonui i ka nui o nā maʻi.
ʻO nā mea kanu meaʻai maʻamau e lilo i kumu no ka pono, ka pono a i ʻole ke kumu hoʻomana - me ka nānā ʻole i ka manaʻo o nā kauka a kūʻē paha. No laila, i ka wā i maʻi ai ʻo Bernard Shaw i kekahi lā, ua ʻōlelo aʻe nā kauka iā ia ʻaʻole loa e ola hou inā ʻaʻole ʻo ia e hoʻomaka koke e ʻai i ka ʻiʻo. Ua pane ʻo ia me ka ʻōlelo i kaulana: “Ua hāʻawi ʻia iaʻu ke ola ma ke ʻano e ʻai au i kahi steak. Akā, ʻoi aku ka maikaʻi o ka make ma mua o ka cannibalism" (he lived to be 94).
Eia nō naʻe, ʻo ka hōʻole ʻana i ka ʻiʻo, ʻoi aku ka nui inā e hui pū ʻia me ka hōʻole ʻana i nā hua manu a me ka waiū, inevitably hana i kahi ākea nui i ka meaʻai. I mea e noho piha ai a lawa pono, ʻaʻole pono ʻoe e hoʻololi wale i ka ʻiʻo me ka nui like o nā meaʻai mea kanu, akā e noʻonoʻo hou i kāu ʻai holoʻokoʻa.
NA PALAPALA A ME KA CINOGENE
ʻO kekahi o ka poʻe i nīnau i ka pololei o ka postulate e pili ana i ka pono a me ka pono o ka protein holoholona ʻo Dr. T. Colin Campbell, he haumāna puka o ke Kulanui o Georgia (USA). Ma hope koke iho o ka puka ʻana, ua koho ʻia ka ʻepekema ʻōpio i hoʻonohonoho ʻenehana no kahi papahana ʻAmelika e hoʻomaikaʻi i ka meaʻai keiki ma Philippines.
Ma Philippines, pono e aʻo ʻo Kauka Campbell i nā kumu o ka piʻi ʻana o ka maʻi maʻi ate ma waena o nā keiki kūloko. I kēlā manawa, manaʻo ka hapa nui o kāna mau hoa hana ʻo kēia pilikia, e like me nā pilikia olakino ʻē aʻe i waena o nā Pilipino, no ka nele o ka protein i kā lākou meaʻai. Eia naʻe, ua hoʻohuli ʻo Campbell i ka manaʻo i kahi mea ʻē: nā keiki mai nā ʻohana waiwai ʻaʻole i ʻike i ka nele o nā meaʻai protein i hāʻule pinepine i ka maʻi ʻaʻai. Ua manaʻo koke ʻo ia ʻo ke kumu nui o ka maʻi ʻo aflatoxin, kahi i hana ʻia e kahi ʻōpala e ulu ana ma luna o nā pīni a loaʻa nā waiwai carcinogenic. Ua komo kēia ʻona i loko o ke kino o nā keiki me ka pīkī pīkī, no ka mea, ua hoʻohana nā mea hana ʻoihana Pilipino i ka maikaʻi maikaʻi ʻole, nā pīni poʻo no ka hana ʻaila, ʻaʻole hiki ke kūʻai hou ʻia.
Akā, no ke aha i maʻi pinepine ai nā ʻohana waiwai? Ua hoʻoholo ʻo Campbell e lawe koʻikoʻi i ka pilina ma waena o ka meaʻai a me ka ulu ʻana o nā maʻi maʻi. I kona hoʻi ʻana i ʻAmelika, ua hoʻomaka ʻo ia i ka noiʻi e mau ana ma kahi o ʻekolu mau makahiki. Ua hōʻike ʻia kā lākou hopena i ka nui o ka protein i loko o ka meaʻai i hoʻolalelale i ka ulu ʻana o nā maʻi koko i ka wā mua o ka ulu ʻana. Ua huki ka ʻepekema i ka ʻoiaʻiʻo o ka nui o nā protein holoholona i loaʻa ka hopena, i waena o lākou ka waiū protein casein. ʻO ka ʻokoʻa, ʻo ka hapa nui o nā protein mea kanu, e like me ka palaoa a me ka soy proteins, ʻaʻole i loaʻa ka hopena i ka ulu ʻana o ka maʻi tumora.
Loaʻa paha i ka meaʻai holoholona kekahi mau waiwai kūikawā e kōkua ai i ka ulu ʻana o nā ʻōpū? A ʻo ka poʻe e ʻai nui ana i ka ʻiʻo e loaʻa pinepine i ka maʻi kanesa? Ua kōkua kahi haʻawina epidemiological kūikawā i ka hoʻāʻo ʻana i kēia kuhiakau.
HAAWINA KINA
I ka makahiki 1970, ua ʻike ʻia ke Kuhina Nui Kina ʻo Zhou Enlai i ka maʻi kanesa. Ua hiki aku ka maʻi i ka pae hope o ka maʻi, akā naʻe ua kauoha ʻo ia i kahi noiʻi a puni ka ʻāina e ʻike ai i ka nui o ka poʻe ma Kina e make i kēlā me kēia makahiki mai nā ʻano maʻi maʻi like ʻole, a me ka hoʻomohala ʻana i nā mea e pale ai i ka maʻi.
ʻO ka hopena o kēia hana he palapala ʻāina kikoʻī o ka make ʻana mai 12 mau ʻano maʻi maʻi maʻi ma 2400 mau kalana ma waena o 880 miliona mau kānaka no nā makahiki 1973-1975. Ua hoʻololi ʻia ka nui o ka make no nā ʻano maʻi kanesa ma nā wahi like ʻole o Kina he ākea loa. No ka laʻana, ma kekahi mau wahi, ʻo ka make ʻana o ka maʻi kanulau maʻi he 3 mau kānaka no 100 i kēlā me kēia makahiki, a ma nā wahi ʻē aʻe he 59 mau kānaka. No ka maʻi kanesa o ka umauma, 0 ma kekahi mau wahi a me 20 ma nā wahi ʻē aʻe. ʻO ka nui o nā make mai nā ʻano maʻi maʻi āpau mai 70 mau kānaka a 1212 mau kānaka no kēlā me kēia 100 tausani i kēlā me kēia makahiki. Eia kekahi, ua ʻike ʻia ka koho ʻana o nā ʻano maʻi kanesa āpau i nā wahi like.
I ka makahiki 1980, ua kipa ʻia ke Kulanui ʻo Cornell ʻo Professor Campbell e Kauka Chen Jun Shi, ka hope luna hoʻomalu o ka Institute of Nutrition and Food Hygiene o ka Chinese Academy of Preventive Medicine. Ua hāpai ʻia kahi papahana, kahi i hui pū ai nā mea noiʻi mai ʻEnelani, Kanada a me Farani. ʻO ka manaʻo e ʻike i ka pilina ma waena o nā ʻano meaʻai a me nā helu maʻi kanesa, a e hoʻohālikelike i kēia mau ʻikepili me nā mea i loaʻa i nā makahiki 1970.
I kēlā manawa, ua hoʻopaʻa ʻia ʻo nā meaʻai o ke Komohana he nui i ka momona a me ka ʻiʻo a me ka liʻiliʻi o ka fiber meaʻai i pili ikaika i ka ulu ʻana o ka maʻi ʻaʻai a me ka maʻi maʻi umauma. Ua ʻike ʻia hoʻi ua hoʻonui ʻia ka nui o nā maʻi maʻi maʻi me ka hoʻonui ʻana i ka ʻai o ke Komohana.
ʻO ka hopena o kēia kipa ʻana ʻo ia ka papahana Kina-Cornell-Oxford Project nui, i ʻike ʻia i kēia manawa ʻo ka China Study. Ua koho ʻia ʻo 65 mau ʻāpana hoʻokele ma nā wahi like ʻole o Kina i mau mea e aʻo ai. Ma hope o ke aʻo kikoʻī ʻana i ka meaʻai o 100 poʻe i wae ʻia ma kēlā me kēia apana, ua loaʻa i nā ʻepekema ke kiʻi piha piha o nā ʻano meaʻai i kēlā me kēia apana.
Ua ʻike ʻia kahi malihini kipa ʻole ka ʻiʻo ma ka papaʻaina, ʻoi aku ka liʻiliʻi o nā maʻi ʻino. Eia kekahi, ʻaʻole kakaikahi nā maʻi cardiovascular, diabetes, senile dementia, a me nephrolithiasis ma nā ʻāina like. Akā, ua manaʻo ʻia kēia mau maʻi āpau ma ke Komohana he hopena maʻamau a hiki ʻole ke pale ʻia o ka ʻelemakule. No ka mea maʻamau ʻaʻole i noʻonoʻo kekahi i ka ʻoiaʻiʻo o kēia mau maʻi āpau i ka hopena o ka ʻai ʻole - nā maʻi o ka nui. Eia naʻe, ua kuhikuhi ʻo China Study i kēlā, no ka mea, ma nā wahi i piʻi ai ke kiʻekiʻe o ka ʻai ʻana i ka ʻiʻo e ka lehulehu, ua hoʻomaka koke ke kiʻekiʻe o ka cholesterol i loko o ke koko, a me ia ka ulu ʻana o ka maʻi kanesa a me nā maʻi maʻi ʻē aʻe.
HE MAIKAI NA MEA A PAU I KA MOKUKAUA
E hoʻomanaʻo ʻo ka mea kūkulu hale nui o nā mea ola he protein, a ʻo ka mea kūkulu hale nui no ka protein he amino acids. ʻO nā protein i komo i ke kino me ka meaʻai e hoʻokaʻawale mua ʻia i loko o nā waikawa amino, a laila hoʻohui ʻia nā protein pono mai kēia mau amino acids. ʻO ka huina, 20 amino acids i komo i ka synthesis o nā protein, kahi 12 hiki ke kūkulu hou ʻia inā pono mai carbon, nitrogen, oxygen, phosphorus, etc. ʻO 8 wale nō nā amino acids ʻaʻole i synthesized i ke kino o ke kanaka a pono e hoʻolako ʻia me ka meaʻai. . ʻO ia ke kumu i kapa ʻia ai lākou he mea pono.
Loaʻa nā huahana holoholona āpau i nā protein, aia kahi pūʻulu piha o 20 amino acids. ʻAʻole like me nā protein holoholona, ʻaʻole i loaʻa i nā protein mea kanu nā amino acids i ka manawa hoʻokahi, a ʻo ka nui o ka protein i loko o nā mea kanu he liʻiliʻi ma mua o nā ʻiʻo holoholona.
A hiki i kēia manawa, ua manaʻo ʻia ʻo ka nui o ka protein, ʻoi aku ka maikaʻi. Eia nō naʻe, ʻike ʻia i kēia manawa ua hui pū ʻia ke kaʻina hana o ka protein metabolism me ka hoʻonui ʻana i ka hana o nā radical manuahi a me ka hoʻokumu ʻana o nā pūhui nitrogen toxic, kahi mea nui i ka ulu ʻana o nā maʻi maʻi.
KA MOKUNA OKE
ʻOkoʻa loa nā momona o nā mea kanu a me nā holoholona. ʻO ka momona o nā holoholona he ʻeleʻele, viscous a refractory, koe wale ka aila iʻa, ʻoiai nā mea kanu, ma kahi ʻē, loaʻa pinepine nā aila wai. Ua wehewehe ʻia kēia ʻokoʻa waho e ka ʻokoʻa o ke ʻano kemika o nā mea kanu a me nā momona holoholona. ʻO nā ʻakika momona momona ka mea nui i nā momona holoholona, ʻoiai ʻo ka momona momona ʻole ka mea nui i nā momona meaʻai.
Hiki ke hoʻohui ʻia nā ʻakika momona a pau (me ka ʻole o nā paʻa pālua) a me ka monounsaturated (me hoʻokahi paʻa pālua) i loko o ke kino kanaka. Akā ʻo ka polyunsaturated fatty acids, ʻelua a ʻoi aʻe paha mau paʻa pālua, he mea nui a komo i ke kino me ka meaʻai wale nō, e pāʻani ana i kahi hana koʻikoʻi. ʻO ka mea nui, pono lākou no ke kūkulu ʻana i nā membrane cell, a lawelawe pū kekahi i mea no ka synthesis o prostaglandins - nā mea hana physiologically. Me ko lākou hemahema, hoʻomohala ʻia nā maʻi lipid metabolism, nāwaliwali ka cellular metabolism, a ʻike ʻia nā maʻi metabolic ʻē aʻe.
NO KA PONO O KA FIBERA
Loaʻa i nā meaʻai meaʻai ka nui o nā haʻalulu paʻakikī – fiber dietary, a i ʻole fiber mea kanu. ʻO kēia mau mea, no ka laʻana, cellulose, dextrins, lignins, pectins. ʻAʻole ʻeli ʻia kekahi mau ʻano o ka fiber meaʻai, a ʻo nā mea ʻē aʻe i hoʻomoʻi ʻia e ka microflora intestinal. Pono ka fiber dietary no ke kino o ke kanaka no ka hana maʻamau o nā ʻōpū, e pale ana i kēlā ʻano ʻano maikaʻi ʻole e like me ka constipation. Eia kekahi, he hana koʻikoʻi lākou i ka hoʻopaʻa ʻana i nā mea ʻino like ʻole a wehe iā lākou mai ke kino. Ke kau ʻia nei i ka enzymatic a, ʻoi aku ka nui o ka hana microbiological i loko o ka ʻōpū, lilo kēia mau mea i mea ʻai meaʻai no kā lākou microflora intestinal.
LAAU LAAU OMAOMAO O NA MEA ANO AI
ʻO nā mea kanu, me nā meaʻai, synthesize a hōʻiliʻili i ka nui o nā mea biologically active o nā ʻano like ʻole, e komo ana i nā kaʻina koʻikoʻi o ke kino kanaka a hana i nā ʻano hana like ʻole i loko. ʻO kēia, ka mea mua, nā protein, nā momona, nā carbohydrates, a me nā huaora, flavonoids a me nā mea polyphenolic ʻē aʻe, ka aila nui, nā mea hoʻohui o nā macro- a me nā microelements, etc. ʻO kēia mau mea kūlohelohe āpau, e pili ana i ke ʻano o ka hoʻohana a me ka nui. , hōʻoia i ka hana maʻamau o ke kino a, inā pono, loaʻa kekahi hopena therapeutic a i ʻole. ʻO kahi hui nui o nā mea kanu kūlohelohe i loaʻa ʻole i loko o nā ʻiʻo holoholona ka hiki ke hoʻolōʻihi i ka ulu ʻana o nā maʻi maʻi kanesa, hoʻohaʻahaʻa i ka cholesterol a pale i ka ulu ʻana o nā maʻi cardiovascular, a hoʻoulu i nā waiwai pale o ke kino. No ka laʻana, hiki i kēia ke kāloti a me ke kai buckthorn carotenoids, tomato lycopene, nā huaora C a me P i loko o nā huaʻai a me nā mea kanu, ʻeleʻele a me ka ʻōmaʻomaʻo catechins a me nā polyphenols i loaʻa ka hopena maikaʻi i ka elasticity vascular, nā aila pono o nā mea ʻala like ʻole. ka hopena antimicrobial, a pēlā aku.
E OLA OLE NEI
E like me kāu e ʻike ai, hiki ke loaʻa nā mea koʻikoʻi mai nā mea kanu, no ka mea ʻaʻole hiki i nā holoholona ke synthesize iā lākou. Eia nō naʻe, aia kekahi mau mea i maʻalahi ke loaʻa mai nā meaʻai holoholona. Aia kekahi mau amino acids a me nā huaora A, D3 a me B12. Akā ʻo kēia mau mea, me ka ʻokoʻa o ka huaora B12, hiki ke loaʻa mai nā mea kanu - ma muli o ka hoʻolālā ʻai kūpono.
No ka pale ʻana i ke kino mai ka nele o ka huaʻa A, pono nā mea kanu e ʻai i ka ʻalani a me ka ʻulaʻula, no ka mea, ua hoʻoholo nui ʻia ko lākou kala e nā precursors o ka vitamina A - carotenoids.
ʻAʻole paʻakikī loa ka hoʻoponopono ʻana i ka pilikia o ka vitamina D. ʻAʻole i loaʻa nā precursors Vitamin D ʻaʻole wale i nā meaʻai holoholona, akā, i loko o ka mea hū a ka mea palaoa a me ka brewer. I ka manawa i loko o ke kino kanaka, ua hoʻololi ʻia lākou i ka vitamina D3 e ka photochemical synthesis i ka ʻili ma lalo o ka hana o ka lā me ke kōkua o ka photochemical synthesis.
No ka manawa lōʻihi, ua manaʻo ʻia ua hoʻopaʻi ʻia ka poʻe ʻai meaʻai i ka anemia hemahema hao, no ka mea, nele nā mea kanu i ke ʻano hao maʻalahi loa, he hao heme. Eia nō naʻe, i kēia manawa aia nā hōʻike e hōʻike ana i ka wā e hoʻololi ai i ka meaʻai mea kanu maʻemaʻe, hoʻololi ke kino i kahi kumu hao hou a hoʻomaka e komo i ka hao non-heme kokoke like me ka hao heme. ʻEhā pule paha ka manawa hoʻololi. Hoʻokani ʻia kahi hana koʻikoʻi e ka mea i ka meaʻai meaʻai, komo ka hao i ke kino me ka huaora C a me nā carotenoids, kahi e hoʻomaikaʻi ai i ka hao hao. Hoʻokō maikaʻi ʻia nā pono hao e ka meaʻai momona i nā legumes, nā nati, nā berena wholemeal a me nā kīʻaha oatmeal, nā huaʻai hou a maloʻo (fig, maloʻo apricots, prunes, blackcurrants, ʻāpala, a me nā mea ʻē aʻe), a me nā mea kanu ʻeleʻele - ʻōmaʻomaʻo a me nā lau (spinach, mea kanu, zucchini).
Hāʻawi ka meaʻai like i ka normalization o nā pae zinc.
ʻOiai ua manaʻo ʻia ka waiū he kumu nui loa o ka calcium, aia ma kēlā mau ʻāina kahi i maʻa mau ai ka inu ʻana i ka waiū he kiʻekiʻe ke kiʻekiʻe o ka osteoporosis. Hōʻike hou kēia i ka nui o ka meaʻai e alakaʻi i ka pilikia. ʻO nā kumu calcium no nā vegans he mau lau lau ʻōmaʻomaʻo (e like me ka spinach), legumes, kāpeti, radishes, a me nā ʻalemona.
ʻO ka pilikia nui loa ʻo ka vitamin B12. Hāʻawi nā kānaka a me nā mea ʻiʻo iā lākou iho i ka huaʻa B12 ma o ka ʻai ʻana i ka meaʻai holoholona. I loko o nā herbivores, ua synthesized ia e ka intestinal microflora. Eia kekahi, hoʻohui ʻia kēia huaora e ka bacteria e noho ana i ka lepo. ʻO ka poʻe ʻai meaʻai koʻikoʻi e noho ana ma nā ʻāina civili, kahi e pau ai nā huaʻai ma ka papaʻaina ma hope o ka holoi ʻia ʻana, ua ʻōlelo ʻia e nā mea ʻai meaʻai e lawe i nā mea hoʻohui vitamin B12. ʻOi aku ka pōʻino o ka nele o ka huaʻa B12 i ka wā kamaliʻi, no ka mea e alakaʻi ana i ka lohi o ka noʻonoʻo, nā pilikia me ka leo ʻiʻo a me ka ʻike, a me ka hemopoiesis impaired.
A pehea e pili ana i nā waikawa amino koʻikoʻi, e like me ka nui o ka poʻe e hoʻomanaʻo mai ke kula, ʻaʻole i loaʻa i nā mea kanu? ʻO ka ʻoiaʻiʻo, aia nō lākou i nā mea kanu, ʻaʻole kakaʻikaʻi lākou i hui pū ʻia. No ka loaʻa ʻana o nā waikawa amino a pau āu e pono ai, pono ʻoe e ʻai i nā ʻano meaʻai like ʻole, me nā legumes a me nā kīʻaha holoʻokoʻa (lentils, oatmeal, brown rice, etc.). Loaʻa kahi pūʻulu piha o nā waikawa amino i ka buckwheat.
PYRAMID MAKEMAKE
I kēia manawa, kākoʻo lōkahi ka American Dietetic Association (ADA) a me Canadian Dietitians i ka ʻai meaʻai meaʻai, me ka manaʻo ʻo ka meaʻai mea kanu i hoʻolālā pono ʻia e hāʻawi i ke kanaka i nā mea pono āpau a kōkua i ka pale ʻana i kekahi mau maʻi maʻi maʻi. Eia kekahi, e like me ka poʻe meaʻai meaʻai ʻAmelika, pono kēlā ʻano meaʻai no kēlā me kēia kanaka, i kēlā me kēia kūlana o ke kino, me ka hāpai ʻana a me ka lactation, a i kēlā me kēia makahiki, me nā keiki. I kēia hihia, ke ʻōlelo nei mākou i ka meaʻai meaʻai meaʻai piha a i haku pono ʻia, me ka ʻole o ka loaʻa ʻana o kekahi ʻano hemahema. No ka maʻalahi, hāʻawi nā meaʻai meaʻai ʻAmelika i nā ʻōlelo aʻoaʻo no ke koho ʻana i nā meaʻai ma ke ʻano o kahi pyramid (e nānā i ke kiʻi).
ʻO ke kumu o ka pyramid i hana ʻia i nā huahana palaoa holoʻokoʻa (ka palaoa palaoa holoʻokoʻa, oatmeal, buckwheat, brown rice). Pono e ʻai ʻia kēia mau meaʻai no ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi. Loaʻa iā lākou nā carbohydrates, protein, nā huaora B, nā minerala, a me ka fiber meaʻai.
Hoʻopili ʻia kēia me nā meaʻai momona i ka protein (legumes, nati). ʻO nā nati (ʻoi aku ka walnuts) he kumu ia o ka momona momona. Nui nā legumes i ka hao a me ka zinc.
Aia ma luna nā mea kanu. ʻO nā ʻōmaʻomaʻo ʻeleʻele a me nā lau lau he waiwai i ka hao a me ka calcium, ʻo ka melemele a me ka ʻulaʻula nā kumu o ka carotenoids.
Hele mai nā hua ma hope o nā mea kanu. Hōʻike ka pyramid i ka liʻiliʻi o ka nui o nā hua, ʻaʻole i kau i ko lākou palena. Aia ma luna loa nā ʻaila meaʻai waiwai i nā ʻakika momona pono. ʻO ka haʻawina i kēlā me kēia lā: hoʻokahi a ʻelua punetēpē, e noʻonoʻo kēia i ka ʻaila i hoʻohana ʻia i ka kuke ʻana a no ka hoʻokomo ʻana i nā salakeke.
E like me nā hoʻolālā meaʻai maʻamau, ʻo ka pyramid vegetarian kona mau hemahema. No laila, ʻaʻole ʻo ia e noʻonoʻo i ka wā ʻelemakule e lilo ai nā pono hale o ke kino i mea haʻahaʻa loa a ʻaʻole pono e ʻai i ka nui o ka protein. ʻO ka mea ʻē aʻe, i ka ʻai ʻana o nā keiki a me nā ʻōpio, a me nā poʻe i hana i ka hana kino, pono e nui ka protein i ka meaʻai.
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Ua hōʻike ʻia nā haʻawina i nā makahiki i hala iho nei he nui ka nui o ka protein holoholona i loko o ka ʻai kanaka i lalo o nā maʻi maʻi. No laila, ʻoiai he mea hiki ʻole ke ola me ka ʻole o ka protein, ʻaʻole pono ʻoe e hoʻonui i kou kino me ia. Ma kēia manaʻo, ʻoi aku ka maikaʻi o ka meaʻai meaʻai ma mua o ka ʻai hui ʻia, no ka mea ʻoi aku ka liʻiliʻi o ka protein i nā mea kanu a ʻoi aku ka liʻiliʻi i loko o lākou ma mua o nā ʻiʻo holoholona.
Ma waho aʻe o ka kaupalena ʻana i ka protein, he mau pono ʻē aʻe ka meaʻai meaʻai. I kēia manawa, nui ka poʻe e hoʻolilo i ke kālā ma ke kūʻai ʻana i nā ʻano meaʻai meaʻai āpau e loaʻa ana i nā mea momona koʻikoʻi, nā meaʻai meaʻai, antioxidants a me nā mea kanu lāʻau biologically hoʻolaha nui ʻia, poina loa ʻaʻole hiki ke loaʻa i kēia mau mea āpau, akā ma ke kumu kūʻai maʻalahi. e hoʻololi i ka meaʻai me nā huaʻai, nā huaʻai, nā mea kanu, nā cereals a me nā legumes.
Eia nō naʻe, pono e hoʻomanaʻo ʻia ʻo kēlā me kēia meaʻai, me ka meaʻai meaʻai, pono e ʻokoʻa a kaulike pono. Ma keia wale no e pono ai ke kino, aole e poino.