Pehea e ʻike ai i nā hemahema o ka meaʻai
ʻO ka nele i ka meaʻai kahi kūlana i loaʻa ʻole ai i ke kino nā meaʻai lawa e hana maʻamau. Hiki i nā hopena ke ʻano iki—e like me ka luhi—a i nā mea koʻikoʻi, e like me nā maʻi o ka ʻōnaehana pale, nā pilikia hormonal, ka emi ʻana o ka nui o nā ʻiʻo, a i ʻole ka lohi o ka ulu ʻana i nā keiki. No ka mea, hoʻohālike pinepine nā hōʻailona i ke kaumaha, ka nele o ka hiamoe, a i ʻole nā maʻi ʻē aʻe, ʻaʻole ʻike ka nui o ka poʻe he hemahema ko lākou i ka meaʻai. Kūkākūkā kēia ʻatikala pehea e ʻike pono ai i nā hemahema meaʻai, mai ka ʻike ʻana i nā hōʻailona a hiki i ka loiloi ʻana i ka ʻai a me ka wā e pono ai ka hoʻāʻo ʻana ma ka hale hana.
1. E hoʻomaopopo mua: ʻaʻole maopopo mau nā hemahema o ka meaʻai.
Loaʻa i ke kino nā waihona no kekahi mau wikamina a me nā minelala, no laila e ʻike pinepine ʻia nā hōʻailona o ka nele. No ka laʻana, hiki ke lōʻihi ka mālama ʻana o ka wikamina B12, ʻoiai e emi koke ana ka wikamina C inā ʻaʻole lawa ka lawe ʻana. Eia kekahi, hiki i nā kānaka ʻelua me nā meaʻai like ke ʻike i nā hōʻailona like ʻole ma muli o nā mea omo (nā pilikia ʻōpū), nā lāʻau lapaʻau, a i ʻole nā pono i hoʻonui ʻia (e like me ka wā hāpai, hānai waiū, a i ʻole ka hoʻoikaika kino mau). ʻO ia ke kumu ʻaʻole lawa ka ʻike ʻana i nā hemahema o ka meaʻai ma muli o hoʻokahi hōʻailona.
2. E ʻike i nā hōʻailona maʻamau e ʻike pinepine ʻia
Aia kekahi mau hōʻailona maʻamau e pili pinepine ana me nā hemahema meaʻai, ʻoiai ʻaʻole lākou i pili pono i kekahi meaʻai kikoʻī. ʻO kekahi o kēia mau mea:
– Luhi koke, palaualelo, paʻakikī ke kālele
Hiki ke pili i nā hemahema hao, wikamina B12, folate, a i ʻole ka lawa ʻole o ka lawe ʻana i nā calorie-protein.
– Hoʻemi ʻia ke kūpaʻa o ke kino (maʻalahi ka maʻi)
Hoʻohui pinepine ʻia me ka nele o ka huaora C, ka huaora D, ka zinc, a me ka protein.
– ʻIli palalulu, nā ʻeha ho'ōla lohi, nā ʻeha waha e hoʻi hou ana
Hiki ke pili i ka wikamina C, zinc, ka hui wikamina B, a me ka protein.
– Ka hāʻule ʻana o ka lauoho, nā kui palupalu
Hoʻohui pinepine ʻia me nā hemahema o ka hao, zinc, biotin, protein, a me nā maʻi thyroid i kekahi manawa e pili pū me nā hemahema iodine a i ʻole selenium.
Inā hoʻomau kēia mau hōʻailona no kekahi mau pule a ʻaʻole hoʻi e hoʻomaikaʻi me ka hiamoe kūpono a me ka mālama ʻana i ke kaumaha, he mea maikaʻi e hoʻomaka e nānā i nā hemahema meaʻai.
3. E hoʻolohe i nā hōʻailona kikoʻī e kuhikuhi ana i kekahi mau meaʻai.
Eia kekahi mau ʻōlelo aʻoaʻo kikoʻī hou aku. ʻAʻole kēia he mau hōʻailona, akā hiki iā lākou ke kōkua iā ʻoe e hoʻokumu i kahi kānalua mua ma mua o ke kūkākūkā ʻana me kahi loea mālama ola.
a) Hao
– Keʻokeʻo, luhi koke, palpitations, dizziness
– Ka pōkole o ka hanu i ka wā o ka hana māmā
– Mākaʻi nā kui i ka haki ʻana, i kekahi manawa lilo i concave
He mea maʻamau ka nele i ka hao ma nā kaikamahine ʻōpio, nā wahine me ke kaumaha o ka menstruation, nā wahine hāpai, a me ka poʻe ʻaʻole ʻai pinepine i nā mea holoholona.
b) Wikamina B12 a me ka folate
– ʻUʻumi, mae, manaʻo e like me ke hou ʻia ʻana e nā nila
- Paʻakikī i ka noʻonoʻo ʻana, nā loli o ka naʻau
– ʻEha a laumania paha ke alelo a ʻulaʻula paha
He haʻahaʻa pinepine ka B12 i nā vegans/vegetarians me ka ʻole o ka hoʻohui ʻana, ka poʻe ʻelemakule, a i ʻole ka poʻe me nā pilikia o ka omo ʻana.
c) Wikamina D
– Luhi maʻalahi, ʻehaʻeha o nā ʻiʻo, nā ʻehaʻeha, ʻeha o ka iwi
– Ka maʻi pinepine a i ʻole ka emi ʻana o ka pale ʻana
Piʻi ka pilikia i ka poʻe i hōʻike pinepine ʻole ʻia i ka lā, e kau pono ana i ka pale lā, a i ʻole e hoʻolōʻihi i ka manawa i loko o ka hale.
d) Wikamina C
– Hoʻokahe maʻalahi ke koko o nā ʻāʻī, nā ʻeha waha, a lōʻihi ka manawa e ho'ōla ai
- ʻEha maʻalahi ka ʻili
Hiki ke loaʻa ka hemahema inā ʻaʻole ʻoe e ʻai pinepine i nā huaʻai a me nā mea kanu hou.
e) Zinc
- He paʻakikī ke ho'ōla i nā ʻeha
– Ka emi ʻana o ka makemake, nā loli i ka ʻono
- Ka nalowale o ka lauoho
Loaʻa ka zinc ma ka nui i nā meaʻai holoholona, nā nati a me nā hua, akā hiki ke kāohi ʻia kona omo ʻana e ʻano ʻai kiʻekiʻe i ka phytate (e.g. mai nā meaʻai palaoa me ka hana pono ʻole).
f) Makenesium
– ʻEha nā ʻiʻo, nā maka e ʻūlū ana
– Hiamoe maikaʻi ʻole
ʻO nā kumu o ka magnesium e komo pū me nā nati, nā hua, nā mea kanu ʻōmaʻomaʻo, a me kekahi ʻano koko.
g) Omega-3
– ʻIli maloʻo, huhū maʻalahi
- Hoʻemi ʻia ka noʻonoʻo, nā loli o ka naʻau
Nui ka Omega-3 i nā iʻa momona (sardines, salmon), a me kekahi mau kumu mea kanu e like me ka chia/flaxseed (ʻoiai ʻokoʻa ke ʻano a ua kaupalena ʻia ka hoʻololi ʻana).
4. E loiloi i kāu ʻai: e hana i kahi "loiloi" maʻalahi no 7 lā.
ʻO ke ala kūpono loa e ʻike ai i ka pilikia o nā hemahema meaʻai, ʻo ia ke nānā ʻana i kāu ʻai maoli, ʻaʻole i kāu hoʻolālā kūpono. E hoʻāʻo e hana i kahi loiloi 7 lā:
1. E hoʻopaʻa i nā meaʻai a me nā mea inu a pau (me nā meaʻai māmā a me nā mea inu ʻono).
2. E kaha inā loaʻa iā ʻoe i kēlā me kēia lā:
– Pūmua (hua manu, iʻa, moa, ʻiʻo, tofu a me tempeh, nati)
– Nā mea kanu (ʻaʻole nui he 2 mau lawelawe)
– Hua (1–2 lawelawe)
– Nā kumu o ka calcium (waiū/waiū i hana ʻia, iʻa iwi palupalu, tempeh, kekahi mau mea kanu)
– Nā momona olakino (iʻa, nati, ʻāpala, ʻaila ʻoliva/canola i ka palena iki)
3. E makaʻala i nā hana maʻamau ka mea e hoʻonui ai pilikia hemahema:
– Hoʻokuʻu pinepine i ka ʻaina kakahiaka a ʻai iki paha
– Nā ʻai koʻikoʻi loa (e.g. haʻahaʻa loa ka carb me ka hoʻolālā ʻole)
– ʻAʻole loa e ʻai pinepine i ka meaʻai hou
– Hilinaʻi nui i nā meaʻai i hana nui ʻia
Mai kēia loiloi ʻana, e ʻike ʻoe i nā "puka" nui loa - e like me ka lawa ʻole o nā mea kanu a huaʻai paha, a i ʻole ka liʻiliʻi o ka protein - ʻo ia pinepine ke kumu o ka pilikia.
5. E noʻonoʻo i nā kumu omo a me nā kūlana olakino.
ʻAʻole i nā manawa a pau nā hemahema o ka meaʻai ma muli o ka lawe haʻahaʻa ʻana. I kekahi manawa, ua lawa ka meaʻai, akā ʻaʻole i omo pono ke kino iā ia. ʻO kekahi mau mea e noʻonoʻo ai:
- Nā pilikia hoʻoheheʻe: ka maʻi palū mau, ka maʻi celiac, ka colitis, ka gastritis koʻikoʻi.
– Mōʻaukala o ke ʻoki kino: ʻoi aku ka ʻoki kino bariatric a i ʻole ka wehe ʻana i kahi ʻāpana o ka ʻōpū/nā ʻōpū.
– Kekahi mau lāʻau lapaʻau: no ka laʻana, ʻo ka hoʻohana lōʻihi ʻana i nā lāʻau pale waikawa o ka ʻōpū hiki ke hoʻopilikia i ka B12 a me kekahi mau minelala; hoʻopilikia kekahi mau lāʻau lapaʻau ʻē aʻe i ka omo ʻana o ka magnesium a i ʻole ka folate.
– Nā pono i hoʻonui ʻia: ka hāpai ʻana, ka hānai waiū ʻana, ka ulu wikiwiki ʻana o nā ʻōpio, nā mea pāʻani, a i ʻole ka hoʻōla ʻana ma hope o ka maʻi.
Inā loaʻa iā ʻoe kēia mau kumu, ʻoi aku ka maikaʻi o ka hoʻāʻo hou ʻana ma mua o ka "hoʻāʻo wale i kahi mea hoʻohui."
6. I ka manawa hea e pono ai kahi hoʻokolohua hoʻokolohua?
ʻAʻole lawa nā hōʻailona wale nō e hōʻoia i kahi maʻi. Hiki i nā hoʻokolohua lab ke kōkua i ka hoʻokaʻawale ʻana i nā hemahema mai nā kūlana ʻē aʻe (e laʻa me nā maʻi thyroid, nā maʻi maʻi mau, a i ʻole anemia ma muli o nā kumu ʻole o ka meaʻai). E kūkākūkā me kāu kauka a meaʻai lapaʻau paha e noʻonoʻo i nā hoʻokolohua aʻe, ma muli o kāu mau hōʻailona:
Helu koko piha (CBC) no ka nānā ʻana i ka anemia
– Ferritin, hao serum, TIBC no ke kūlana hao
– Wikamina B12 a me ka folate
– 25(OH) wikamina D
– Zinc/magnesium (i kekahi mau hihia)
– ʻO Albumin/prealbumin ma ke ʻano he kiʻi o ke kūlana protein (pono nō ke akahele i ka wehewehe ʻana)
Mai hana i kāu mau wehewehe ponoʻī me ka ʻole o ka pōʻaiapili lapaʻau; no ka laʻana, hiki ke hoʻokiʻekiʻe ʻia ka ferritin i ka wā o ka mumū, e hōʻike ana he "maʻamau" ke loaʻa maoli kahi pilikia.
7. E hoʻokaʻawale i nā hemahema mai kahi nohona kaulike ʻole.
ʻO ka nele o ka hiamoe, ke kaumaha lōʻihi, ka maloʻo ʻana o ka wai, a me ka nele o ka hana kino hiki ke hana i nā hōʻailona like me nā hemahema meaʻai. No laila, i ka loiloi ʻana i kou kūlana, e nānā pū:
– Hiamoe mau no 7-9 hola a i ʻole
– Ka lawa ʻana o ka wai (ke kala o ka mimi he melemele māmā)
- Hana kino a me ka ʻike ʻana i ka lā
- Ka inu nui ʻana i ka waiʻona, nā cigarette a me ka caffeine
ʻO ke ala maikaʻi loa, ʻo ia ka hoʻomaikaʻi ʻana i nā hana maʻamau i ka wā e loiloi ana i ka ʻai ʻana i ka meaʻai.
8. Nā hana palekana inā manaʻo ʻoe he hemahema meaʻai
Ma kahi o ke kūʻai koke ʻana i nā mea hoʻopihapiha he nui, e hana i nā hana palekana a ʻoi aku ka maikaʻi:
1. E hoʻomaikaʻi mua i kāu ʻai: e hoʻohui i nā mea kanu a me nā huaʻai, ka protein maikaʻi, a me nā ʻano meaʻai like ʻole.
2. E kālele i hoʻokahi a ʻelua paha mau pilikia nui: no ka laʻana ʻaʻole lawa ka protein a ʻaʻole lawa nā mea kanu.
3. E hoʻohana pono i nā mea hoʻopihapiha: inā pono, e koho i nā mea kūpono i nā hōʻailona a mai ʻoi aku ma mua o ka nui.
4. E nānā i nā loli ma luna o 2-6 mau pule: e hoʻopaʻa i ka ikehu, ka maikaʻi o ka hiamoe, nā pilikia o ka ʻili, ka ʻai ʻana, a me ka hana kino.
5. E kūkākūkā inā koʻikoʻi a hoʻomau paha ka hoʻopiʻi, ʻoiai inā he pohō kaumaha i wehewehe ʻole ʻia, he menstruation kaumaha loa, he pōkole o ka hanu, he maule, a i ʻole ke kani ʻana e ʻoi aku ka ʻino.
Ka hopena
ʻO ka ʻike ʻana i nā hemahema o ka meaʻai e pono ai ka hui pū ʻana o ka ʻike ʻana i nā hōʻailona, ka loiloi ʻana i nā ʻano meaʻai, a me ka noʻonoʻo ʻana i nā kumu omo a me nā kūlana olakino. ʻO nā hōʻailona e like me ka luhi, ka hāʻule ʻana o ka lauoho, nā ʻeha waha e hoʻi hou ana, a i ʻole nā ʻūpiki ʻiʻo hiki ke lilo i mau hōʻailona, akā ʻaʻole lawa ia no ka ʻike ʻana me ka ʻole o ka loiloi piha. ʻO ka loiloi meaʻai 7 lā a me ke kūkākūkā ʻana me kahi loea mālama ola no ka hoʻāʻo ʻana i ka hale hana nā ʻanuʻu kūpono loa inā hoʻomau nā hōʻailona. Me ke ala kūpono, hiki ke hoʻoponopono ʻia nā hemahema o ka meaʻai i ka wā hikiwawe loa, e hoʻihoʻi ana i ke ʻano maikaʻi loa o ke ola, ka ikehu, a me ke ahonui.
