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Ua hoʻopau mākou i kekahi o ka noiʻi meaʻai nui loa. Ua hala ia mai 1990 a 2017, a hui pū ʻia he ʻepekema he 130 mai nā ʻāina he 40, nāna i kālailai i ka ʻikepili e pili ana i ka papaʻai o ka poʻe mai 195 mau ʻāina.
A he aha nā mea i hoʻoholo ʻia e nā ʻepekema? Hiki ke lawe palekana ʻia kēia mau hopena i kumu ma ke hoʻolālā ʻana i kā mākou meaʻai.
1. Maikaʻi ʻole ke olakino no ke olakino
Hoʻopaʻa ʻia i nā mea nui o ka papa ʻaina pyramid meaʻai make maoli. ʻAʻole ʻoi aku ka palekana ma mua o ka puhi paka, ke koko kiʻekiʻe, ka momona, ka cholesterol kiʻekiʻe, a me nā pilikia olakino ʻē aʻe. ʻO ka poʻe momona e ʻai ana i nā ʻano like ʻole a ʻaʻole hoʻopaʻa iā lākou iho he kūlana koʻikoʻi o ke ola lōʻihi ma mua o ka poʻe kākoʻo i nā meaʻai paʻa. No ka laʻana, ʻo ka loaʻa ʻole o ka ʻai ʻana o ka carbohydrates, ʻoi aku ka nui o nā kīʻaha holoʻokoʻa, ke kuleana o ka make 1 mai ka 5.
I ka makahiki 2017 ma muli o ke olakino make ua make 10.9 miliona, a me Puhi paka - 8 miliona. ʻO nā meaʻai maikaʻi ʻole e alakaʻi aku ai i nā maʻi maʻi maʻi maʻi, diabetes, a me Oncology, nā kumu nui o ka make.
ʻAi i nā mea like ʻole a mai hōʻino i nā papaʻai mono.
2. "Make keʻokeʻo" - ʻaʻole ʻono akā paʻakai
ʻO ke kumu nui o ka make ʻana mai ka maʻi ʻai ʻaʻole ke kō a me ka paʻakai… Ma hope o nā mea a pau, ʻaʻole pono ka poʻe ma mua o 3,000 mg i ka lā, a ʻo ka ʻai nui maoli he 3,600 mg. komo ka nui o ka paʻakai i loko o ke kino mai ka meaʻai i hana ʻia a hoʻomākaukau ʻia. No laila ʻaʻole ʻike i kekahi o nā keʻena o nā meaʻai i mākaukau i loko o nā hale kūʻai kūʻai a kuke ʻana ma ka home wale nō.
3. Ke kumu o ka pyramid meaʻai - nā kīʻaha holoʻokoʻa
Inā loaʻa i ka papa kuhikuhi nā hua liʻiliʻi a pau, ʻeha ia i ke kino o ke kanaka. Ka nui i makemake ʻia - 100-150 g i kēlā me kēia lā, a ʻo ka hoʻohana maoli ʻana he 29 g. … ʻO ka berena palaoa āpau a me nā palaoa palaoa ke kumu o ka papaʻai olakino. ʻO ke kumu nui o ka make ʻana e pili ana i ka papaʻai i nā ʻāina o ka USSR ma mua, ʻaʻole lawa ka ʻai ʻana o nā hua āpau.
4. Nā hua i ke kakahiaka a me ke ahiahi
ʻO ka hemahema o ka papa inoa o nā huaʻai e pili pū ana i ke olakino. Ka nui e pono ai - 200-300 grams i kēlā me kēia lā (2-3 medium apples), a me ka ʻai maoli - 94 g (hoʻokahi Apple liʻiliʻi).
Ke kumu o nā aila olakino a me nā ʻano huaʻai he nui a me nā huaora - ʻo ia nā ʻano nati a me nā ʻanoʻano āpau. Pono nui - 16 i ka 25 grams i ka lā (he kakini halves o ka wōnati), a me ka hoʻohana maoli - emi ma mua o 3 grams (hoʻokahi a me ka hapa hapa o ka wōnati). ʻO Norm - kahi lima o nā hua a i ʻole nā hua.
6. Nā mea kanu ma ke kumu o ka papaʻai
Pono ke kanaka i ka nui o nā mea kanu ʻo 290-430 g i kēlā me kēia lā (5 a 7 mau kāloti medium), a ʻo ka ʻai maoli he 190 g (3 kāloti medium). Mai makaʻu i ka ʻuala "starchy" a me nā kāloti momona a i ʻole ka paukena; e ai i kou makemake. Pono nā mea kanu a pau e pale i nā kānaka mai ka make mua.