Contents
"Make keokeo" a i ʻole "hoʻomaʻemaʻe nui" - mai ka wā kahiko, nā kaulike paʻakai ma waena o kēia mau mea ʻelua.
Hoʻomanaʻo i ka papa o ka moʻolelo kamaʻāina Rumania "ʻO ka paʻakai i ka meaʻai"? I ka manawa i hoʻoholo ai ka mōʻī e ʻike i ke aloha nui o kāna mau kaikamahine ponoʻī iā ia. Pane ka hānau mua ua aloha ʻo ia i kona makuakāne ma mua o ke ola. Ua ʻae ka awelika ʻoi aku kona aloha i kona makuakāne ma mua o kona puʻuwai ponoʻī. A ʻōlelo ka muli loa e ʻoi aku kona aloha i ka makuakāne ma mua o ka paʻakai.
Aia kekahi manawa ke ʻoi aku ka pipiʻi o ka paʻakai ma mua o ke gula a loaʻa wale i kahi mau mea koho. I kēia manawa ua loli nui ka hanana. ʻO ka paʻakai kahi huahana kūpono a puni hoʻi. Ke kani nei ka poʻe alarmist i ka pū waikaua.
I ka hoʻomaka ʻana o ka makahiki 2016, ua paʻi ʻia nā Kuhikuhi Diet no nā ʻAmelika ʻAmelika 2015-2020. ʻAʻohe ʻae kaulike o ke kaiāulu ʻoihana - ʻaʻole kū ka hoʻopaʻapaʻa no ka nui o ka ʻai paʻakai a kekahi kanaka i kēlā me kēia lā.
Hoʻopuka pinepine ʻia nā ʻōlelo aʻoaʻo no ka mea ʻaiaola. Hoʻonohonoho ʻia lākou no nā ʻoihana olakino e kōkua i ka poʻe ʻAmelika e ʻai i nā meaʻai olakino. Hāʻawi kēia paʻi i kekahi mau kulekele meaʻai maʻamau. Eia kekahi, ke kamaʻilio nei mākou e pili ana i ka hoʻohana ʻana i ka sodium, i komo i ke kino o ke kanaka ma ke ʻano he paʻakai.
No ke aha mākou e pono ai i ka paʻakai
Inā ʻoe e hoʻomanaʻo i ka papa kemika o ke kula, a laila loaʻa ka paʻakai i ka inoa NaCl - sodium chloride. ʻO nā aniani keʻokeʻo e komo mau i loko o kā mākou meaʻai nā mea hoʻohui kemika i loaʻa ma muli o ka tandem o ka acid a me ka alkali. Hoʻoweliweli ke kani, ʻeā?
ʻO ka ʻoiaʻiʻo, he "puzzle" kūlohelohe ke kanaka. A, i kekahi manawa, he aha ka mea i ʻike ʻia e ka pepeiao he mea ʻē a weliweli paha, ʻo ka ʻoiaʻiʻo he mea nui ʻole ia no ke olakino, akā he mea nui nō hoʻi. Ua like ke kūlana me ka paʻakai. Me ka ʻole o ia mea, ʻaʻole hiki i ke kino ke hoʻokō i nā kaʻina hana physiological. Me ke ana: i nā mea kūpono, he lāʻau ka mea hoʻā, he nui loa - ka lāʻau make. No laila, ʻo ka helu o ka lawe paʻakai i kēlā me kēia lā no ke kanaka ʻaʻole ia he ʻike superfluous.
ʻO Sodium a me ka paʻakai: aia he ʻokoʻa
ʻAe, ʻo ka paʻakai pākaukau ka mea nui e hāʻawi i ka sodium i ke kino o ke kanaka, akā ʻaʻole like ka sodium a me ka paʻakai.
Ma waho aʻe o ka sodium a me ka māhū (ʻo ka maʻamau a hiki i ka 96-97%: ʻo ka sodium ka helu ma kahi o 40%), ʻo ka mea ʻala kekahi i loko o nā impurities ʻē aʻe. ʻO kahi laʻana, iodides, carbonates, fluorides. ʻO ke kuhi ke kuhi ʻia ka paʻakai ma nā ʻano like ʻole. ʻO ka maʻamau - mai ke kai a i ʻole ka loko wai, a mai nā mines paʻakai.
ʻO kahi laʻana, hoʻohana ʻia ka paʻakai paʻakai me ka potassium iodide i nā ʻāina he nui e like me ke ʻano kūpono e pale ai i ka hemahema o ka iodine. ʻO kahi laʻana, ma Kuikilana, koi ʻia ka iodization. Ma ʻAmelika Hui Pū ʻIa, ua lawe ʻia i ka honua iodine prophylaxis me ka paʻakai mai ka waena o ke kenekulia i hala.
Loaʻa ka paʻakai o kēlā me kēia lā
Wahi a nā ʻōlelo aʻoaʻo a WHO, ʻo ka lawe mau ʻana i ka paʻakai no kekahi kanaka ma lalo o 5 g (no nā keiki ma lalo o ʻekolu mau makahiki - 2 g). Hiki i ka teaspoon 1 o ke kau ke hoʻopau ʻia i kēlā me kēia lā me ka hōʻeha ʻole i ke olakino.
ʻOiaʻiʻo e ʻōlelo ʻoe ʻaʻole ʻoe e ʻai i kēlā ʻano nui o ka paʻakai. Akā ʻaʻole kēia ka hihia. ʻO kēia mau 5 g i aloha ʻia ʻaʻole wale ka paʻakai me ka paʻakai paʻakai i paʻakai ʻia, akā ʻo ka paʻakai hoʻi i hoʻokomo ʻia i nā huahana a priori. Pili kēia i nā mea kanu mai ka māla, a me nā huahana semi-finished, a me nā meaʻai i aloha ʻia e nā mea he nui.
He "hūnā" maoli ia ma nā wahi āpau! No laila, ʻo ka nui o ka paʻakai i hoʻopau ʻia i kēlā me kēia lā i ʻoi aku ma mua o ka maʻamau i ʻae ʻia a hiki i 8-15 g i kēlā me kēia lā.
He aha ka hoʻoweliweli o ka paʻakai ʻoi loa
ʻAʻole kuhi nā maʻi mai ka paʻakai. Ma ka lima hoʻokahi, ʻo ka sodium ka mea nui pono e pono ai no ke kino e hana maʻamau. Akā, ma ka ʻaoʻao ʻē aʻe, pili kēia pono i ka nui o nā mea i komo i ke kino.
ʻO ka ʻikepili ʻepekema i hōʻea ʻia e nā poʻe loea mai ka Institute of Medicine, ka American Heart Association, nā kōmike aʻoaʻo aʻoaʻo aʻoaʻo, a me nā mea ʻē aʻe e hoʻemi ʻia ka ʻai sodium i 2,3 milligrams i kēlā me kēia lā no ka poʻe 14 mau makahiki a ʻoi paha. … Eia kekahi, he mea pono e noʻonoʻo i nā pae ʻai ʻae ʻia i luna i hāʻawi ʻia no ka hilinaʻi ʻana i ka wahine a me ka makahiki.
Paipai ka US National Institutes of Health i ka ʻai ʻana ma mua o 2,3 milligrams o ka sodium, a i hoʻokahi teaspoon o ka paʻakai i kēlā me kēia lā. Hoʻokumu ʻia kēia maʻamau no nā mākua i ʻike ʻole i nā pilikia olakino koʻikoʻi.
Wahi a ka WHO, ʻo ke kiʻekiʻe i ʻae ʻia o ka lawe paʻakai i kēlā me kēia lā no nā keiki mai 1,5 a 3 mau makahiki he 2 g, no nā keiki mai 7 a 10 mau makahiki - 5. I ke kumu, ʻaʻole pono nā meaʻai paʻakai i ka papaʻai. no nā pēpē a hiki i 9 mau makahiki.
Hiki ke pane ʻokoʻa kēlā me kēia o mākou i ka paʻakai, no laila pono ʻoe e nīnau i kāu kauka ma mua o ka hoʻololi ʻana i kāu mau meaʻai i kēlā me kēia lā. Eia nō naʻe, e kamaʻilio wau e pili ana i nā hopena e hiki ai i ka nui o ka lawe ʻana i ka sodium ke alakaʻi, inā ʻaʻole ka poʻe āpau, a laila he nui o mākou.
Brain
Hiki i ka nui o ka paʻakai ke kānana a hōʻino paha i nā aʻa e alakaʻi ai i ka lolo.
Hualoaʻa:
- ma muli o ke kaulike ʻole o ka wai i nā hunaola, e hoʻomāeha ʻia ʻoe i ka make wai mau ʻana;
- ma muli o ka nele o ka oxygen a me nā meaola, hoʻomaka paha ka dementia;
- Inā kūpaka a haki paha nā aʻa, hiki iā ia ke alakaʻi i kahi hahau;
- ʻO ka nui mau o ka maʻamau o ka paʻakai o kēlā me kēia lā ke kumu o ka hōʻona iā ia. I ka makahiki 2008, ua ʻike nā ʻepekema o ke Kulanui o Iowa i ka ʻiole a ʻike ʻia he ʻaneʻane "narcotic" ka hana ʻana i ka ʻaukā i ka wā i pau ai ka ʻai paʻakai, hana maikaʻi loa lākou, a i ka wā o ka "paʻakai" hou i kā lākou mea hānai, aia nā ʻiole. hou i kahi ʻano maikaʻi…
ʻO ka ʻōnaehana cardiovascular
Hoʻomaʻamaʻa mau ka puʻuwai i ke koko oxygenated e mālama i nā mea āpau i ke kino e hana. Hiki i ka ʻai paʻakai nui ke kānana a hōʻino paha i nā aʻa e alakaʻi ai i ka mea nui i loko o kā mākou kino.
Hualoaʻa:
- he ʻehaʻeha paha ma ka umauma, no ka mea, ʻaʻohe o ka puʻuwai a me nā meaola;
- Hiki ke hana i kahi puʻuwai puʻuwai inā paʻa āpau a haki paha nā aʻa.
ʻO ke kopa
Wehe nā kīʻaha i ka nui o ka wai mai ke kino e ke hoʻohuli ʻana iā ia i ka ʻai. Hiki i ka paʻakai nui ke pale i nā puʻupaʻa mai ka excreting wai.
Hualoaʻa:
- mālama ʻia ka wai i loko o ke kino, hiki ke alakaʻi i ka maʻi overstrain a me ka hakuʻala, a me ke kō ʻole o ka puʻuwai.
- ke hiki ʻole i nā puʻupaʻa ke kūpale i ka hana i ahu iho, ālai ka kino i ka wai i nā aʻa. Ma waho, ʻo kēia "hōʻiliʻili" e like me ka edema (ma ka maka, nā keiki bipi, nā wāwae);
Nā ʻauamo
ʻO nā aʻa nā ipu e lawe i ke koko oxygenated mai ka puʻuwai a i ke koena o nā kino a me nā huna o ke kino. Hiki i ka lawe ʻana i ka paʻakai nui ke piʻi aʻe ke kahe o ke koko, ke kanana nei i nā aʻa.
Hualoaʻa:
Mānoanoa nā aʻa e hoʻonā i ka haʻalulu, akā hiki i kēia ke hoʻonui i ke kahe o ke koko a me ka helu o ka lāʻau. Aʻo kēia, ʻo ia ke ala pōkole loa i arrhythmia a me tachycardia;
- Pāpaka a haki paha nā aʻa, e pale ana i ke kahe o ke koko i nā meaola.
GI
ʻO ka nui o ka paʻakai i loko o ke kino kahi hopena maikaʻi ʻole i ka hana o ka gastrointestinal tract - hiki i ka mea hoʻāʻo ke hoʻopili i kāna membrane mucous.
Hualoaʻa:
- ka hōʻiliʻili o kahi nui o ka wai i ke kino e hoʻoweliweli me ka momona;
- piʻi ka makaʻu o ka ʻike ʻia me ka maʻi ʻaʻai ʻōpū.
No ke aha ka makaʻu ʻole o ka paʻakai?
ʻIke mākou i ka nui o ka paʻakai e hiki ke hoʻopau ʻia i kēlā me kēia lā a me ka hopena o ka ʻoi aku o ka maʻamau i hoʻokumu ʻia. Ehia mau paʻakai a ke kanaka e pono ai e ʻoluʻolu? Maʻalahi ka pane - hiki i kahi kanaka makua me ka ʻole o nā maʻi koʻikoʻi a pono e hoʻopau i ka 4-5 g o ka paʻakai i kēlā me kēia lā.
He aha ka mea e hiki iā mākou ke kali mai ka paʻakai, ʻokoʻa ka hiki ke hoʻolōʻihi i ka papa o ka meaʻai (ʻo ka paʻakai kahi mea mālama maikaʻi) a hāʻawi i ka meaʻai i ka ʻono paʻakai?
Hoʻomanaʻo i ka waikawa hydrochloric, kahi mea o ka wai gastric. Hana ʻia ia me ke komo pololei ʻana o nā ions chlorine. A ʻo nā ion iona ke kuleana no ka lawe ʻia ʻana o nā impulses nerve (ʻo kekahi neʻe kekahi o ka pono o ka paʻakai), ka lawe ʻana o nā amino acid a me ka glucose, ka hoʻēmi ʻana o nā olonā, mālama ʻia ke kaomi osmotic maʻamau i nā wai a me ke kaulike wai.
Nā ʻōuli e hōʻike paha i ka nele o ka sodium a me ka chlorine i loko o ke kino:
- kahi manaʻo mau o ka hiamoe;
- lethargy a me apathy;
- kahi hoʻololi nui i ka naʻau, nā hōʻeha kūpikipiki o ka huhū;
- kahi manaʻo o ka make wai, kinai wale ʻia me ka wai paʻakai iki;
- kaʻili maloʻo, kaʻili ma muli o ka nalo ʻana o ka ʻili o ka ʻili;
- hōʻoluʻolu mai ka gastrointestinal tract (nausea, luaʻi);
- spasms mākala.
Pehea e hoʻemi ai i ka nui o ka paʻakai āu e ʻai ai
Ua hoʻoholo ka poʻe noiʻi ma ka Monella Center (USA) e nānā i ke ʻano o ka poʻe hiki ʻole ke noʻonoʻo i ko lākou ola me ka ʻole o ka paʻakai e hoʻohana i ka paʻakai i ka pule. Ua hāʻawi ʻia kahi hui o 62 poʻe i kahi lulu paʻakai (ʻaʻole hoʻohana maʻalahi ka paʻakai, akā me kahi hōʻailona isotope, i maʻalahi ka hoʻoholo ʻana me ka hoʻohana ʻana i ka mimi). Ua aʻo ʻia nā mea manawaleʻa e mālama pono a mālama pono i kahi diary meaʻai. I hoʻokahi pule ma hope, ma ke kumu o ka ʻikepili i loaʻa, ua hoʻoholo nā ʻepekema ʻAmelika e pili ana i ka 6% o ka huahana i hoʻohana ʻia mai ka paʻakai paʻakai, 10% o ka sodium i loaʻa mai nā kumu kūlohelohe, a ʻo ke koena o 80% i loaʻa mai ka semi. - nā huahana i hoʻopau ʻia.
Eia kekahi ʻōlelo aʻoaʻo e kōkua ai iā ʻoe e hōʻemi i ka nui o ka paʻakai i kāu papaʻai.
- Hoʻomaʻa i kāu meaʻai ponoʻī
ʻO ka hana nui e nānā pono i ka mea ma ka pā. E maʻalahi ka kaohi ʻana i ka lawe paʻakai o kēlā me kēia lā inā hōʻole ʻoe i ka meaʻai i hoʻomākaukau ʻia mai ka supermarket, ka meaʻai wikiwiki, nā meaʻai kēpau;
- Hoʻololi i ke kauoha o ka noi paʻakai
E hoʻāʻo e hoʻohana ʻole i ka paʻakai i ke kaʻina hana kuke, a inā pono ʻoe e hoʻohui i ka paʻakai, aia ka huahana ma ka pā. Ua hōʻoia ʻia ʻo ka ʻai paʻakai i ka wā o ka pāʻina ʻai he ʻoi aku ka paʻakai o ke kanaka ma mua o kahi i hoʻohui ʻia ka mea ʻala i ka wā kuke ʻana, ʻoiai ke kuʻi pololei ka paʻakai i nā hua ʻono ma ke alelo.
- E huli i kahi ʻē aʻe i ka paʻakai
E manaʻoʻiʻo mai iaʻu, ʻaʻole ka paʻakai wale nō ka mea e "hoʻololi" i ka ʻono o ka meaʻai. E ʻimi i nā waiwai o nā condiment a me nā mea kanu ʻē aʻe. ʻO ka wai lemon, zest, thyme, ginger, basil, parsley, dill, cilantro, mint hiki i kahi koho maikaʻi loa. Ma ke ala, ʻaka, kālika, keleka, kāloti hiki ke hoʻonui i ka ʻono o ka meaʻai ma mua o ka paʻakai.
- E ahonui
E manaʻoʻiʻo paha ʻaʻole paha, e emi koke ana kāu pono no ka paʻakai a me ka hoʻohui ʻana i ka paʻakai i nā meaʻai. Inā ma mua pono ʻoe i ʻelua mau paʻakai o ka paʻakai no ka lawelawe ʻana i kahi salakeke maʻamau o nā kukama a me nā tōmato, a laila ma hope o ʻelua mau pule o ka "ʻai", ʻaʻole ʻoe e makemake e hoʻohana i hoʻokahi pinch o ka hoʻāla.