ʻO ka meaʻai maikaʻi loa i ʻōlelo ʻia e ka hapa nui o nā hui olakino he haʻahaʻa momona, kiʻekiʻe i ka fiber, a me ka ʻai mau ʻana i nā huaʻai, nā huaʻai, nā berena palaoa piha, ka laiki, a me ka pasta. Manaʻo ka World Health Organization i ka ʻai ʻana ma kahi o ʻehā haneli kalama o nā huaʻai a me nā mea kanu i kēlā me kēia lā, me kanakolu kalama o nā pīni, nā nati a me nā kīʻaha. He haʻahaʻa maoli kēia ʻai mea kanu i ka momona, cholesterol a me ka soda, kiʻekiʻe i ka potassium, fiber a me nā huaora me nā waiwai antioxidant (huaʻai A, C a me E) a me nā phytochemical. ʻO ka poʻe e hahai ana i ia ʻano meaʻai ʻaʻole hiki ke lilo i mau maʻi i nā maʻi maʻi - ka maʻi kanesa a me ka maʻi cardiovascular. He nui nā haʻawina e hōʻoia i ka ʻoiaʻiʻo o ka ʻai ʻana i nā meaʻai mea kanu hou i kēlā me kēia lā e hōʻemi i ka ulu ʻana o ka umauma, colon a me nā ʻano neoplasms malignant ʻē aʻe. Hoʻemi pinepine ʻia ka maʻi kanesa e 50% a ʻoi aʻe paha i ka poʻe e ʻai mau ana i nā huaʻai a me nā mea kanu he nui (i kēlā me kēia lā) ke hoʻohālikelike ʻia me ka poʻe e ʻai wale ana i nā lawelawe liʻiliʻi. Hiki i nā mea kanu like ʻole ke pale i nā ʻāpana like ʻole a me nā ʻāpana o ke kino. ʻO kahi laʻana, ʻo ka hoʻohana ʻana i nā kāloti a me nā mea kanu lau ʻōmaʻomaʻo e pale aku i ka maʻi maʻi ʻāʻī, ʻoiai ʻo broccoli, e like me ka cauliflower, pale i ka maʻi kanesa colon. Ua ʻike ʻia ka hoʻohana mau ʻana i ke kāpeti e hōʻemi i ka hopena o ka maʻi maʻi colon e 60-70%, ʻoiai ʻo ka hoʻohana mau ʻana i nā aniani a me ke kāleka e hōʻemi ana i ka hopena o ka ʻōpū a me ka maʻi maʻi colon e 50-60%. ʻO ka ʻai mau ʻana i nā tōmato a me nā strawberries e pale aku i ka maʻi maʻi prostate. Ua ʻike ka poʻe ʻepekema ma kahi o kanakolukumamālima mau mea kanu me nā waiwai anti-cancer. ʻO nā mea kanu me ka hopena kiʻekiʻe loa o kēia ʻano, ʻo ia ka ginger, garlic, licorice root, carrots, soybeans, celery, coriander, parsnips, dill, onions, parsley. ʻO nā mea kanu ʻē aʻe me ka hana anti-cancer, ʻo ia ke olonā, kāpeti, hua citrus, turmeric, ʻōmato, pepa ʻono, oats, brown rice, palaoa, bale, mint, sage, rosemary, thyme, basil, melon, kukama, nā hua like ʻole. Ua loaʻa i nā kānaka ʻepekema i loko o kēia mau huahana ka nui o nā phytochemical i loaʻa nā hopena anti-cancer. ʻO kēia mau mea maikaʻi e pale i nā pilikia metabolic a me ka hormonal. Loaʻa nā flavonoids he nui i loko o nā huaʻai, nā mea kanu, nā nati, nā kīʻaha a loaʻa nā waiwai olaola e hoʻoikaika i ke olakino a hōʻemi i ka pilikia o ka maʻi. No laila, hana nā flavonoids ma ke ʻano he antioxidants, e pale ana i ka cholesterol mai ka hoʻololi ʻana i nā oxides o dioxide palekana, e pale ana i ka hoʻokumu ʻana o nā koko koko a me ka pale ʻana i ka mumū. ʻO ka poʻe e ʻai ana i ka nui o nā flavonoids ʻaʻole hiki ke make i ka maʻi puʻuwai (ma kahi o 60%) a me ka hahau (ma kahi o 70%) ma mua o nā mea kūʻai aku me ka liʻiliʻi o ka flavonoids. ʻO ka poʻe Pākē e ʻai pinepine nei i nā meaʻai soya, ʻoi aku ka pālua o ka loaʻa ʻana o ka ʻōpū, kolone, ka umauma, a me ka maʻi maʻi ʻaʻai ma mua o ka poʻe Kina e ʻai ʻole i ka soy a i ʻole nā huahana soy. Loaʻa i ka Soybeans nā kiʻekiʻe kiʻekiʻe o kekahi mau ʻāpana me nā hopena anti-cancer i haʻi ʻia, me nā mea me kahi kiʻekiʻe o nā isoflavones, e like me genistein, kahi ʻāpana o ka protein soy.
ʻO ka palaoa i loaʻa mai nā hua flax e hāʻawi i nā huahana bakery i kahi ʻono nutty, a hoʻonui pū i nā waiwai pono o nā huahana. Hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol i ke kino ma muli o ke ʻano o ka omega-3 fatty acid i loko o ka hele ʻana o ka flaxseeds. He hopena anti-inflammatory ka hua flax a hoʻoikaika i ka ʻōnaehana pale. Hoʻohana ʻia lākou no ka mālama ʻana i ka maʻi maʻi ʻili a me ka maʻi ʻāʻī. ʻO nā flaxseeds, a me nā hua sesame, he kumu maikaʻi loa ia o nā lignans, i hoʻololi ʻia i loko o ka ʻōpū i mau mea me nā hopena anti-cancer. Hiki i kēia mau metabolites like extragen ke hoʻopaʻa i nā mea loaʻa extragen a pale i ka ulu ʻana o ka maʻi maʻi umauma extragen-stimulated, e like me ka hana a genestein i ka soy. ʻO ka nui o nā phytochemical anti-cancer i loaʻa i loko o nā huaʻai a me nā mea kanu e like me nā mea i loaʻa i loko o nā kīʻaha piha a me nā nati. Hoʻopili ʻia nā phytochemical i ka bran a me ka kernel o ka palaoa, no laila e hoʻonui ʻia nā hopena maikaʻi o nā kīʻaha ke ʻai ʻia nā kīʻaha holoʻokoʻa. Loaʻa i nā huaʻai a me nā cereals ka nui o nā toktrienols (nā huaora o ka hui E me kahi hopena antioxidant ikaika), ka mea e pale ai i ka ulu ʻana o nā maʻi koko a hoʻemi nui i nā pae cholesterol. Loaʻa i ka wai waina ʻulaʻula ka nui o nā flavonoids a me nā puaʻa anthocyanin e hana ma ke ʻano he antioxidants. ʻAʻole ʻae kēia mau mea i ka cholesterol e oxidize, hoʻohaʻahaʻa i nā lipids koko a pale i ka hoʻokumu ʻana o nā clots koko, pēlā e pale ai i ka naʻau. Loaʻa ka nui o ka trans-resveratrol a me nā antioxidants ʻē aʻe i loko o nā hua waina a me ka wai hua waina ʻole, i manaʻo ʻia he kumu palekana ma mua o ka waina ʻulaʻula. ʻO ka ʻai mau ʻana i nā huawaina (ʻaʻole i emi iho ma mua o hoʻokahi haneli a me kanalima kalama no ʻelua mahina) e hoʻemi i ke kiʻekiʻe o ka cholesterol koko, hoʻomaʻamaʻa i ka hana o ka ʻōpū a hoʻohaʻahaʻa i ka hopena o ka maʻi maʻi colon. Ma waho aʻe o ka fiber, loaʻa nā huawaina i ka phytochemically active tartaric acid.