Ināʻoe e manaʻoʻiʻo i ka poʻe akamai, hiki iāʻoe ke'ōlelo e pili ana i nā meaʻai i nā meaʻino wale nō keʻano o nā huahanaʻoihana i hanaʻia i kekahi hana. A i kēia mau lā,ʻaʻole ia he mea huna i kekahi meaʻo ka meaʻino loa kaʻai a mākou e hāʻawi nei i ka meaʻai wikiwiki. No ka mea maʻamau - eia ka manaʻo o nā meaʻai maikaʻi a me nā meaʻino. ʻO nā huahana kūlohelohe a pau no ko mākou kino wale nō no ka maikaʻi - ke mālama mākou i ka hana. ʻO ke kumuʻelua,ʻo ia keʻano o ka hoʻomākaukauʻana i kā mākouʻai. ʻO kaʻai ponoʻoleʻana,ʻo ka mea maikaʻi loa ka meaʻai e lilo i meaʻino. Ma lalo e haʻi aku ana mākou i kekahi mau meaʻino e hiki keʻikeʻia i nā meaʻai i ka wā e kuke ai, a me nā huahana iʻoi aku ka pono e hoʻohana pono.
ʻO nā'āpana trans. Hōʻaloʻia nā'enepala i ka manawa o ka hydrogenation o nāʻaila huaʻona polyunsaturated (e like me ka lālā), kahi hana e hāʻawiʻia ana i kēia mauʻaila i ka hiki ke pale i nā mahana hoʻomehana kiʻekiʻe (paʻi, baking), a hoʻolōʻihi i ko lākou ola.
Ua hōʻoiaʻia i ka nui o ka laweʻana o ka mea trans fats e hoʻonui i ke kiʻekiʻe o "cholesterol" (lipoprotein haʻahaʻa, aiʻole LDL), oiai e ho'ēmi i ke kiʻekiʻe o "maikaʻi" - (ka lipoprotein kiʻekiʻe, a me ka HDL) a ma laila e hoʻonui ai i ka hopena o ka maʻi lolo. Eia kekahi,ʻo nā mea momona liʻiliʻi e luku i ka meaʻai K, i mea e pono ai ke ola o nāʻale a me nā iwi.
ʻAuhea nā momona momona? ʻO ka mea maʻamau i nā meaʻai i'ōniuʻia aiʻole i nā'ālaʻai hana hoʻolālā - e like paha me ka'ōlaʻi paʻakikī, hiki ke piʻi i ka papa inoa o nā meaʻoi loa.
Ehia nā momona o ka momona e palekana? ʻAʻoheʻike. Eia naʻe, e like me kaʻAmelika'AikaʻAmelika,ʻo ka hoʻololiʻana i nā mea momona i hiki i ka US wale nō ke pale i ka makeʻana o 100,000 mau kānaka i kēlā me kēia makahiki. Ua hoʻonui ikiʻia nā kaulike ma Denmark a me Nu Ioka, no laila ua hoʻoemi nuiʻia ka hoʻohanaʻana i ka momona.
ʻO Polyaromatic hydrocarbons. Loaʻa nā'āpana hydrocarbons polyyaromatic i kaʻiʻo momona, ka mea i hoʻomoʻaʻia i kahi'āpana. ʻO ka momona e momona i ka lehu, aʻo ka mea i loaʻa i ka hauhiko, aia nā polyaromatic hydrocarbons e komo i kaʻiʻo. Manaʻoʻiaʻo kēlā me kēia'āpana mea'āpala a pau kahi nui o polyaromatic hydrocarbons. Hōʻike nā hōʻike i kahi iʻokiʻia, iʻokiʻia i ka'ulahu, hiki ke komo i loko o nā mea kino he nui i loaʻa e pili ana i ka 500 cigarettes. (ʻO ka pōmaikaʻi,ʻoi aku ka lōʻihi o kā mākou'ōnaehana'ōpiopio ma mua o ka'ōheu hanu). ʻOiaiʻo ia wale nō e'ānaiʻia mai ka halihali i kaʻiʻo
ʻAuhea ka polyaromatic hydrocarbons? I ka meaʻai, ka mea i hoʻomoʻaʻia i ka lāhuhu, a pēlā i loko o ka puhi puaʻa puhi, nā pua a me ka iʻa. Eia kekahi mea - i nā huaʻai a me nā hua i uluʻia ma nā wahi e hiki ai i ka uahi o ka paihana pūnaewele aiʻole e'umehi wale nō mai ka pauʻana i nā lālā maloʻo.
Ehia mau polyaromatic hydrocarbons e palekana? ʻAʻohe palapalaʻikepili. Inā makemake maoliʻoe i kaʻiʻo, kāluaʻia i ka'ōmole, a ma keʻano nui o ka ho'āʻoʻana i nā meaʻahi ahi,ʻaʻole pono e hoʻopau loa iā lākou mai kāuʻai. E hoʻopau wale i kā lākou hoʻohanaʻana i hoʻokahi manawa aʻelua paha o ka mahina -ʻike ka poʻe akamai.
Mercury. E pili ana i "nā mea kaumaha", ua hoʻokuʻuʻia i keʻano mai kaʻoihana ahumahi a ua manaʻoʻia heʻano carcinogenic a me ka mutagenic. ʻO ka hōʻiliʻiliʻana o ka mercury i loko o ke kino o ka wahine, e hiki ke hoʻopōʻino i ka uluʻana o ka'ōpū o ka hānai, nā keiki a me nā'ōpio. ʻO ka pīpī mercury nō hoʻi ke kuleana no ka hoʻonuiʻia o ka uluʻana o nā wāhine.
ʻAuhea ka mercury? ʻO ka iʻa kai (nā kalo, nā'ūpili), a me nā iʻa nui - e like me ka tuna a me ka wai. Loaʻa i ka Methyl mercury i loko o ka iʻa momona (e like me ka himoni).
ʻEhia ka nui o ka mercury? Ke hōʻike nei ka US Food and Drug Administration i nā wāhine hāpai i nā mākuahine a me nā keiki'ōpiopio keʻalo i ka iʻa "hoʻomoʻawa" i kā lākou meaʻai.
ʻO ka paʻakai. ʻO ka paʻakai he 40% ka sodium. No laila, he waiwai ia e hoʻoulu ai i ke koko - aʻo ia hoʻi ke kuleana no ka hōʻeha a me ka puʻuwai.
ʻAuhea ka paʻakai? Ma waho aʻe o ka nui o ka paʻakai e hoʻonui ai i kaʻai, loaʻa ka paʻakai ma nā huahanaʻoihanaʻoihana. Loaʻa iā mākou ka paʻakai ma nā pāʻina, nā kuki, nā'apena, nā mea'ahihihi a me nā puaʻa, a me nāʻanoʻanoʻano hamburger i hanaʻia. Ua manaʻoʻia he 75-80% o ka paʻakai e hoʻopauʻia e ka poʻe US ma nā huahana o ka hanaʻoihanaʻoihana. Eia nō naʻe,ʻaʻole kekahi o nā luna paʻakai paʻakikī i pili i nā meaʻaiʻino - no kaʻikeʻana he mea pono ke hoʻohanaʻia i ka hoʻohaʻahaʻaʻana.
Ehia nā paʻakai e palekana? Wahi a ka Mana o ka Puʻu Pipi oʻElia,ʻo ka hopena o ka paʻakai o kēlā me kēia lā i hōʻikeʻia i 6 grams, aiʻole 2.3 mg o ka sodium -ʻo ia hoʻi 1 teaspoon.
ʻO nā momona momona. ʻO ka mea momona holoholona, ka mea i'āhewaʻia no ka hoʻonuiʻana i ka hellesterol i loko o ke koko -ʻo ia hoʻi he pili kūlohelohe me ka maʻi maʻi.
ʻAuhea nā momona momona? Ma ka momona momona - kahi iʻa holoholona e pili ana i kekahi momona. I loko o ka puaʻa a me ka pipi. ʻAʻole like me ka momona momona,ʻikeʻia ka momona momona, a ua maʻalahi ke wehe. I loko o nāʻaila holoholona a me nā hua puaa. A me nā'āpena iʻeliʻia i loko o kaʻailaʻaila, aiʻole ia i loko o kaʻailaʻaila (kalokale, kīkī, biscuits, sweets, buns with sweet stuffing).
Ehia ka momona momona e palekana? Hōʻoia nā kauka eʻikeʻole nā calorie e loaʻa iā mākou mai nā momona momona ma mua o 10% o ka helu helu o nā calories i loaʻa i ka lā. Inā hoʻokipa ke kanaka i ka 2,000 mau calories i kēlā lā i kēia lā,ʻo nā calories mai nā momona iʻole iʻoi aku i ka 200 - e like me ka 22 grams o ka momona momona.
E kūʻai i nā mea hou, nā huahana maikaʻi no kāu papaʻaina, a hoʻomoʻa i ia mau mea iʻole e hoʻopau i ka waiwai waiwai i loko o lākou. ʻIkeʻoe i kēlā manawa i kekahi manawa meaʻai mākou e kūʻai lilo ai i meaʻino wale nō ma kā mākou umauma.