Nā Pono Meaʻai no ka Poʻe ʻElemakule
He hana kūlohelohe ka ʻelemakule e lawe mai ana i nā loli like ʻole i ke kino, mai ka lohi o ka metabolism a me ka emi ʻana o ka nui o nā ʻiʻo a hiki i ka hana o nā ʻōkana ʻaʻole i kūpono hou e like me ka wā ʻōpiopio. Hoʻokaʻawale kēia mau hoʻololi i nā pono meaʻai o ka poʻe ʻelemakule mai ko ka poʻe ʻōpio. Ma kekahi ʻaoʻao, emi pinepine ka pono o ka calorie ma muli o ka emi ʻana o ka hana kino a me ka lohi o ka metabolism. Eia naʻe, ma ka ʻaoʻao ʻē aʻe, piʻi maoli ka pono no kekahi mau meaʻai no ka mea pono ke kino i ke kākoʻo hou aku e mālama i ke ahonui, ke olakino o ka iwi, ka nui o nā ʻiʻo, a me ka hana noʻonoʻo. No laila, ʻo ka hoʻokō ʻana i nā pono meaʻai i ka poʻe ʻelemakule ʻaʻole ia e pili ana i ka "ʻai liʻiliʻi," akā e pili ana i ka ʻai kūpono.
Nā Hoʻololi Kino e Hoʻopilikia ana i ka ʻAi ʻana o ka Poʻe ʻElemakule
I ko kākou ʻelemakule ʻana, ʻike ke kino i ka emi ʻana o ka nui o nā ʻiʻo (sarcopenia) a me ka piʻi ʻana o ka nui o ka momona. Hiki i kēia kūlana ke hōʻemi i ka ikaika a me ke kaulike, e hoʻonui ana i ka pilikia o ka hāʻule ʻana. Eia kekahi, nāwaliwali pinepine nā manaʻo o ka ʻono a me ke ʻala, e alakaʻi ana i ka emi ʻana o ka makemake. ʻO ka emi ʻana o ka hana ʻana o ka lawai, ka nalowale ʻana o nā niho, a i ʻole ka hoʻohana ʻana i nā niho kuʻi hiki ke alakaʻi i nā pākeke e koho i nā meaʻai palupalu, i kekahi manawa ʻaʻole i momona.
I loko o ka ʻōnaehana hoʻoheheʻe ʻana, hiki i nā pākeke ke loaʻa i ka paʻa ʻana o ka ʻōpū ma muli o ka lohi o ka neʻe ʻana o ka ʻōpū, ka lawa ʻole o ka fiber a me ka wai, a i ʻole nā hopena ʻaoʻao o nā lāʻau lapaʻau. Hiki ke hoʻemi ʻia ka omo ʻana o kekahi mau meaʻai, e like me ka huaora B12, ka mea e pono ai ka waikawa ʻōpū a me ka intrinsic factor no ka omo ʻana. ʻO ka hopena, ʻoiai ke ʻai ʻana i nā ʻāpana lawa, hiki ke haʻahaʻa ka maikaʻi a me ka loaʻa ʻana o nā meaʻai i omo ʻia e ke kino.
Nā Pono Ikehu: Haʻahaʻa, akā ʻO ka maikaʻi nō
Ma keʻano laulā, ʻoi aku ka liʻiliʻi o nā calorie e pono ai i ka poʻe ʻelemakule ma mua o ka poʻe ʻōpio ma muli o ka emi ʻana o ka hana a me ka metabolism. Eia nō naʻe, ʻaʻole pono e hele pū kēia hōʻemi calorie me ka emi ʻana o ka maikaʻi o ka meaʻai. Inā haʻahaʻa loa ka lawe ʻana i ka ikehu, aia ka poʻe ʻelemakule i ka pilikia o ka pohō kaumaha i manaʻo ʻole ʻia, ka ʻai ʻole i ka meaʻai, a me ka nāwaliwali o nā ʻiʻo.
ʻO ke kumumanaʻo koʻikoʻi, ʻo ia ke koho ʻana i nā kumu ikehu momona i nā meaʻai, e like me nā ʻāpana kūpono o ka laiki, ka ʻuala, ka ʻuala, ka berena palaoa piha, ka ʻoka, a me nā momona olakino mai ka iʻa, nā nati, nā avocado, a me ka ʻaila ʻoliva. E kaupalena i nā calorie "ʻole" mai nā mea inu kō, nā keke kō kiʻekiʻe, nā meaʻai i palai nui ʻia, a me nā meaʻai i hana nui ʻia, no ka mea, hiki i kēia mau mea ke hoʻonui i ka pilikia o ka maʻi diabetes , ke koko kiʻekiʻe, a me ka cholesterol kiʻekiʻe.
Pūmua: Ke kī i ka pale ʻana i ka nalowale ʻana o nā ʻiʻo
He mea nui ka protein i nā pono meaʻai o ka poʻe ʻelemakule. I ka wā e ʻelemakule ai ke kino, lilo ia i mea emi i ka hana ʻana i nā ʻiʻo, no laila pono i ka poʻe ʻelemakule ka nui o ka protein i ka lā holoʻokoʻa. Kōkua ka protein i ka mālama ʻana i ka nui o nā ʻiʻo, wikiwiki i ka hoʻōla ʻana mai ka maʻi, a kākoʻo i ka ʻōnaehana pale kino.
ʻO nā kumu maikaʻi o ka protein e komo pū me ka iʻa, ka moa ʻili ʻole, nā hua manu, ka tempeh, ka tofu, nā nati, ka waiū momona haʻahaʻa, a me ka yogurt. No nā pākeke i pilikia i ka nau ʻana, hiki ke hāʻawi ʻia ka protein i nā ʻano palupalu, e like me nā hua manu i kāwili ʻia, ka sopa moa, ka porridge pī mung, ka tofu mahu, a i ʻole ka iʻa i kuke ʻia i loko o nā lau maiʻa no kahi ʻano palupalu.
Nā Kalapona a me ka Fiber: Ka Mālama ʻana i ka Ikehu a me ka ʻŌmole
He mea nui mau nā kalapona ma ke ʻano he kumu ikehu, akā e koho i nā kalapona paʻakikī i waiwai i ka fiber. Kōkua ka fiber i ka pale ʻana i ka paʻa ʻana o ka ʻōpū, mālama i ke olakino o ka ʻōpū, a kōkua i ka kaohi ʻana i ke kō koko a me ka cholesterol. Ua ʻōlelo ʻia nā poʻe ʻelemakule e hoʻonui i kā lākou ʻai ʻana i nā huaʻai a me nā mea kanu, a me nā kumu kalapona fiber kiʻekiʻe e like me ka laiki ʻeleʻele, kulina, cassava, ʻuala, nati, a me ka berena palaoa holoʻokoʻa.
Inā ʻaʻole maʻa ka poʻe ʻelemakule i ka ʻai ʻana i ka fiber kiʻekiʻe, pono e hoʻonui mālie i kā lākou ʻai ʻana e pale aku i ka pehu ʻana. Pono hoʻi e kaulike ʻia ka fiber me nā wai kūpono e pale aku ai i ka paʻa ʻana o ka paʻa ʻana o ka ʻōpū.
Nā Momona: E koho i nā Momona Olakino no kou Puʻuwai a me kou Lolo
Pono ka momona no ka omo ʻana o nā wikamina momona-soluble (A, D, E, K) a me ke olakino o ka lolo. Eia nō naʻe, ʻo ke ʻano o ka momona e hoʻoholo nui i nā pono a i ʻole nā pilikia. ʻO nā momona unsaturated, ʻoiai nā omega-3s, he maikaʻi no ke olakino o ka puʻuwai a hiki ke kōkua i ka hōʻemi ʻana i ka mumū. ʻO nā kumu e komo pū me nā meaʻai kai (sardines, salmon, tuna), nā hua chia, nā flaxseeds, a me nā walnuts.
Pono e kaupalena ʻia nā momona paʻa a me nā momona trans no ka mea pili lākou i ka hoʻonui ʻia o ka pilikia o nā maʻi cardiovascular. ʻO nā hiʻohiʻona o nā momona e hōʻemi ʻia e komo pū me nā meaʻai palai pinepine, nā meaʻai wikiwiki, nā kirīmi, kekahi mau margarine paʻa, a me nā ʻiʻo momona.
Nā Wikamina a me nā Minelala Koʻikoʻi no ka poʻe ʻelemakule
He mea nui kekahi mau micronutrients i nā poʻe ʻelemakule no ka mea he kuleana koʻikoʻi kā lākou i nā hana kino a piʻi ka pilikia o ka hemahema.
1. Kalikima a me ka Wikamina D
He mea nui nā mea ʻelua no olakino iwi a me Kāohi ʻana i ka Osteoporosis. ʻOi aku ka maʻalahi o ka poʻe ʻelemakule i ka nalowale o ka iwi, hiki ke alakaʻi i nā haki mai ka hāʻule ʻana. ʻO nā kumu o ka calcium ka waiū, ka yogurt, ka tīhi, nā anchovies, ka tempeh, ka tofu i hana ʻia me ka calcium, a me kekahi mau mea kanu ʻōmaʻomaʻo. Loaʻa ka Vitamin D mai ka ʻike ʻana i ka lā kakahiaka a me nā meaʻai e like me ka iʻa momona a me nā hua manu. I kekahi mau kūlana, hiki i ke kauka ke ʻōlelo i nā mea hoʻohui.
2. Huaola B12
He mea nui ka B12 no ka hana a nā aʻalolo a me ka hoʻokumu ʻana o nā hunaola koko ʻulaʻula. Hiki i ka hemahema o ka B12 ke hoʻoulu i ka anemia, ka ʻūlū ʻana, a me ka hōʻino ʻana o ka hoʻomanaʻo. Loaʻa nui ia i nā huahana holoholona: ka ʻiʻo, ka iʻa, nā hua manu, a me ka waiū. Pono paha nā poʻe ʻelemakule me ka emi ʻana o ka omo ʻana i ka ʻōlelo aʻoaʻo a ke kauka e pili ana i ka hoʻohui ʻana.
3. Hao, Folate, a me Zinc
He kuleana ko ka hao a me ka folate i ka pale ʻana i ka anemia, ʻoiai ke kākoʻo nei ka zinc i ka pale ʻana a me ka ho'ōla ʻana i nā ʻeha. ʻO nā kumu o ka hao e komo pū me ka ʻiʻo, ke akepaʻa (ma ke kaulike), nā nati, a me ka spinach; loaʻa ka folate i nā lau ʻōmaʻomaʻo a me nā pīni; a loaʻa ka zinc i nā meaʻai kai, ka ʻiʻo, nā hua manu, a me nā nati.
4. Nā Antioxidants (Nā huaora C, E, a me nā phytonutrients like ʻole)
Kōkua nā huaʻai a me nā mea kanu ʻōniʻoniʻo i ke kaua ʻana i ke kaumaha oxidative a kākoʻo i ka ʻōnaehana pale. Kōkua pū ka Vitamin C i ka omo ʻana o ka hao.
Nā Wai: Ka Pōpilikia o ka Makewai i Hoʻopoina Pinepine ʻia
ʻAʻole inu pinepine ka poʻe ʻelemakule i ka wai ma muli o ka emi ʻana o ka make wai, ka makaʻu i ka mimi pinepine ʻana, a i ʻole ka paʻakikī o ke komo ʻana i ka wai. Eia nō naʻe, hiki i ka maloʻo ke hoʻoulu i ka nāwaliwali, ka poniuniu, ka paʻa ʻana o ka ʻōpū, a me ka huikau. Pono ka poʻe ʻelemakule e inu mau, me ka kali ʻole e make wai. ʻO ka wai ke koho maikaʻi loa, akā hiki i ka sopa, nā hua wai nui (melon, ʻalani), a me ke kī ʻono ʻole ke kōkua i ka lawe ʻana i ka wai. No nā poʻe ʻelemakule me nā palena wai ma muli o kekahi mau kūlana olakino (e like me ka hāʻule ʻana o ka puʻuwai a i ʻole ka maʻi puʻupaʻa), pono e hahai ʻia ka ʻōlelo a ke kauka.
Nā Pilikia Maʻamau a me nā Hoʻolālā no ka Hoʻokō ʻana i nā Pono Meaʻai
ʻIke kekahi poʻe ʻelemakule i ka emi ʻana o ka makemake e ʻai. ʻO nā hoʻolālā e pili ana i ka ʻai ʻana i nā ʻāpana liʻiliʻi a pinepine, ka hoʻonui ʻana i nā meaʻai me nā kumu protein a me nā momona olakino (e.g., ka hoʻohui ʻana i nā hua manu, tempeh, a i ʻole kahi ʻaila ʻoliva liʻiliʻi), a me ka hōʻike ʻana i ka meaʻai me nā ʻala a me nā kala hoihoi. Inā pilikia ʻoe i ka nau ʻana, e koho i nā ʻano kuke e like me ka mahu ʻana, ka hoʻolapalapa ʻana, ka mahu ʻana, a i ʻole ka sopa no kahi ʻano palupalu.
Hoʻopilikia pū nā maʻi olakino mau i ka ʻai. Pono nā poʻe ʻelemakule me ka maʻi diabetes e hoʻokele i kā lākou ʻai kalapona a me nā papa hana ʻai; pono ka poʻe me ke koko kiʻekiʻe e hōʻemi i ka paʻakai a me nā meaʻai sodium kiʻekiʻe e like me nā noodles koke a me nā meaʻai i loko o ka pahu; pono ka poʻe me ka cholesterol kiʻekiʻe e kaupalena i ka momona saturated; ʻoiai nā pilikia puʻupaʻa e koi ana i ka hoʻokele ʻana i ka protein, sodium, potassium, a me ka phosphorus e like me nā ʻōlelo a ke kauka a i ʻole ka meaʻai meaʻai.
Laʻana o ka ʻAi Kaulike no ka Poʻe ʻElemakule
Ma ke ʻano he hoʻohālike maʻalahi, hiki ke hoʻonohonoho ʻia ka pā o kahi ʻelemakule penei: ua piha ka hapalua o ka pā me nā mea kanu a me nā huaʻai, ua piha ka hapaha me nā kalapona paʻakikī, a ua piha ka hapaha me ka protein. E hoʻohui i kahi nui kūpono o nā momona olakino, e like me ka iʻa, nā nati, a i ʻole nā ʻaila mea kanu.
He laʻana o ka papa kuhikuhi o kēlā me kēia lā:
– Kakahiaka: ʻoatmeal me ka waiū momona haʻahaʻa, maiʻa a kāpīpī ʻia me nā nati; a i ʻole laiki me ka hua manu a me nā mea kanu moakaka.
– ʻAina awakea: laiki ʻeleʻele, iʻa mahu, nā mea kanu i kālua ʻia, a me nā hua.
– ʻAina awakea (meaʻai māmā): yogurt a i ʻole ka porridge pīni ʻōmaʻomaʻo me ke kō ʻole nui.
– Ahiahi: sopa moa me nā mea kanu a me ka tofu/tempeh, i uhi ʻia me nā hua i ʻoki ʻia.
Pani
Hoʻokūpaʻa nā pono meaʻai no ka poʻe ʻelemakule i ka maikaʻi, ʻaʻole wale ka nui. ʻO ka lawa ʻana o ka calorie akā ʻaʻole nui loa, ka protein kūpono no ka mālama ʻana i nā ʻiʻo, ka fiber no ka ʻai ʻana, nā momona olakino no ka puʻuwai a me ka lolo, a me nā huaora a me nā minelala koʻikoʻi no nā iwi a me ka pale ʻana i ke kino ke kumu. I hui pū ʻia me ka hydration maikaʻi a me ka hana kino palekana a māmā, hiki i ka poʻe ʻelemakule ke hauʻoli i kahi ola olakino, kūʻokoʻa, a ʻoi aku ka ikaika. Inā he mau maʻi olakino kou a i ʻole ka emi nui ʻana o ka makemake, paipai nui ʻia ke kūkākūkā ʻana me ke kauka a i ʻole ka meaʻai meaʻai i hiki ke hoʻoponopono pono ʻia kāu papaʻai.
