Contents
Huaʻai holoʻokoʻa… ma mua o ka wai. ʻOi aku ko lākou waiwai i ka fiber, no laila ʻoi aku ka māʻona. Eia naʻe, hiki ke koho maikaʻi nā wai me ka calcium a i ʻole nā huaora (beta-carotene, vitamin C, vitamin D, etc.).
ʻO ka palaoa piha (= whole grains)… ma mua o ka palaoa i hoʻomaʻemaʻe ʻia. Loaʻa iā lākou ka nui o nā meaʻai, ʻoi aku ka nui o ka fiber, ʻoi aku ka ʻono, ʻoi aku ka māʻona a he nui nā pono olakino! Hiki i nā poʻe me nā pono ikehu kiʻekiʻe e like me ka poʻe ʻōpio a me ka poʻe ʻeleu ke hoʻonui i kā lākou ʻai me ka berena wholegrain (= whole grain).
ʻO nā hua manu, i loaʻa hou ko lākou kūlana i meaʻai i kēlā me kēia lā. Loaʻa iā lākou ka waiwai meaʻai maikaʻi a maikaʻi loa no ke kālā! Eia hou, ua ʻike mākou i kēia manawa ʻaʻole e hoʻonui nā hua i ka cholesterol koko i nā kānaka olakino.
Legume. ʻO kahi pani mua no ka ʻiʻo a me ka moa, mai kahi ʻano meaʻai, hoʻokele waiwai a me ka ʻike kaiaola. ʻOi aku ka maʻalahi ma mua o kou manaʻo e hoʻokomo i nā legumes i kāu meaʻai.
Nati a me nā nati (= shelled) e like me nā ʻalemona, pecans, cashews, a me nā mea ʻē aʻe. ʻOiai ʻoi aku ka kiʻekiʻe o kā lākou calorie, he nui nā meaʻai e pono ai ke olakino. ʻO ka ʻai ʻana i kahi lima e kōkua i ka mālama ʻana i ke olakino maikaʻi.
Iʻa a me nā meaʻai kai ʻē aʻe. He kumu maikaʻi loa lākou o ka protein, a me ka ʻoiaʻiʻo o nā huaora a me nā minela! Loaʻa i ka iʻa ʻaila ka nui o ka huaora D waiwai.
Nā kumu o ka vitamina D. Hāʻawi kēia huaora i ka assimilation a me ka hoʻohana ʻana i ka calcium e ke kino. Hoʻopuka ke kino i ka huaʻa D ma kāna iho mai ka ʻike mau ʻana i ka lā, akā ʻaʻole pinepine mākou e loaʻa i ka nui o ka ʻike, ʻoi aku hoʻi i ka wā hoʻoilo. No ka hoʻopiha ʻana i nā hemahema i ka vitamina D, no laila pono e huli i nā kumu meaʻai nui: ka waiū bipi (hoʻohui mau ʻia me ka vitamina D ma Kanada), yogurt (= yogurt) i loaʻa nā probiotics, nā mea inu soy. (soy) a i ʻole ka laiki i hoʻonui ʻia a me ka wai ʻalani, ka iʻa ʻaila a me ka hua manu. Manaʻo ʻo Health Canada i nā mea hoʻohui vitamin D no ka poʻe 50 makahiki a ʻoi aku.
ʻO ka ʻuala: ka mea kanu a i ʻole ka starch? Hoʻokaʻawale ʻia ka ʻuala "ma luna" i waena o nā mea kanu. Eia nō naʻe, manaʻo kekahi poʻe noiʻi ma muli o ka nui o ka starch content, pono ia e noʻonoʻo ʻia he starch, e like me nā hua palaoa a me nā legumes. He ʻano maikaʻi ʻole ka ʻuala. Hoʻomoʻa ʻia me kona ʻili, he kumu maikaʻi loa ia o ka potassium. Loaʻa i ka ʻuala ka nui o ka huaora C a loaʻa iā ia nā waiwai antioxidant maikaʻi loa. |