Crystal Nelson
He aha nā meaʻai olakino? A ʻo wai ka mea olakino? Ma kahi noiʻi i paʻi ʻia i kēia manawa, ua hoʻomohala nā mea noiʻi US no ka manawa mua i kahi ʻano ʻepekema no ka hoʻokaʻawale ʻana i nā meaʻai olakino ma kahi pae.
Meaʻai olakino: Hoʻokumu ka poʻe ʻepekema i kahi kūlana kahaha
I loko o kahi noiʻi hou, ua koho kahi hui noiʻi US mai ke Kulanui ʻo William Peterson ma New Jersey i nā meaʻai olakino maikaʻi loa ma ka honua - no ka manawa mua ma muli o ka loiloi ākea o nā mea i wehewehe ʻia e ka ʻepekema a me nā waiwai meaʻai, ka mea i kapa ʻia nā helu nutrient density.
He aha nā meaʻai olakino?
Aneane i kēlā me kēia lā, hoʻohālikelike ʻia nā mea kūʻai aku me nā haʻawina meaʻai o kēia manawa a i ʻole nā ʻōlelo aʻoaʻo mai ka poʻe loea meaʻai a me nā mea aʻoaʻo e pili ana iā lākou, e haʻi mai iā mākou i ka mea i manaʻo ʻia he olakino. No ka mea, e like me nā kumu o nā ʻōlelo aʻoaʻo meaʻai, ʻokoʻa nā meaʻai i hoʻomaikaʻi ʻia he olakino, i hoʻolaha ʻia iā mākou nā mea kūʻai aku he ʻāpana koʻikoʻi o kā mākou papahana meaʻai. Akā, he aha nā meaʻai olakino, ʻoi aku ka maikaʻi, a ʻo wai ka meaʻai olakino?
ʻO kekahi o nā hopena i paʻi ʻia i kēia manawa he mea kahaha. ʻO ka hapa nui o nā meaʻai i helu ʻia ma luna o ka papa helu he mea liʻiliʻi paha ia o kahi ʻāpana kūlohelohe o kā mākou papahana meaʻai. A ʻo nā mea ʻē aʻe, ka mea i manaʻo ʻia he ʻāpana kūlohelohe o ka meaʻai olakino, ʻaʻole i helu ʻia i ka papa inoa ma muli o ka nele o nā helu. Lemona, letus, spinach? Ua hōʻuluʻulu ʻo PraxisVITA i nā hopena o ke aʻo ʻana iā ʻoe a hōʻike iā ʻoe i nā meaʻai olakino ma kahi kiʻi kiʻi hoihoi.
Nā Meaʻai Ola: Pehea i hoʻoholo ai nā mea noiʻi
ʻAʻole maʻalahi ka hana ʻana i kahi papa no ka meaʻai olakino. Ua nānā a loiloi ka poʻe noiʻi i nā meaʻai i loko o ka māhele "Powerhouse fruits and vegetables" (PFV) ma muli o 17 mau hōʻailona meaʻai i ho'ākāka ʻia - ka mea i kapa ʻia nā helu nutrient density. Ma muli o nā haʻawina mua, ua manaʻo ʻia nā meaʻai ma kēia ʻāpana i ke olakino no ke kanaka. ʻO nā meaʻai i loko o ka māhele Ma muli o kā lākou mau meaʻai, "ʻO nā huaʻai a me nā huaʻai Powerhouse" (PFV) i loaʻa i kekahi mau waiwai me ka mea, mai kahiʻike olakino, hiki ke pale a hōʻemi paha i ka pilikia o, no ka laʻana, nā maʻi maʻi a me nā maʻi pili i ka meaʻai. .
Ma muli o kēia māhele meaʻai, hoʻopuka ʻia nā ʻōlelo aʻoaʻo ʻai e nā kauka a i ʻole nā mea hana, no ka laʻana - no ka meaʻai olakino olakino a i ʻole e hōʻemi i kekahi mau pilikia o ka maʻi no nā maʻi kiʻekiʻe.
ʻO ke kikoʻī, ua ana ʻia ka "nutrient density" o kēlā me kēia meaʻai i kēlā me kēia ʻāpana 100-gram a ma ka lua o ka ʻanuʻu, ua loiloi ʻia nā meaʻai i loaʻa ma kēia ʻano e pili ana i ka "keʻena ikehu" a me ka waiwai o ka hana phytochemical no ke kino kanaka.
ʻO ka pilikia o kahi papaʻai
ʻO ka pilikia me ia loiloi o nā meaʻai olakino, ʻo ia ka hoʻoholo ʻana i nā waiwai kūpono e pono ai ka meaʻai PFV a me ke ʻano o ia mea e manaʻo ʻia he ʻāpana olakino o kā mākou meaʻai e pili ana i kāna mau pono olakino. Eia kekahi, ua manaʻo nui ʻia ka nui o nā meaʻai kūpono - e like me nā huaora, magnesium, zinc, a me ka folic acid i loko o nā huaʻai a i ʻole nā mea kanu - i loko o ka meaʻai i manaʻo ʻia he nui loa a paʻakikī loa ko lākou hopena e hōʻuluʻulu ʻia i ka helu kiʻekiʻe hoʻokahi. I kēia manawa, hiki ke hoʻokō pono ʻia nā kūlana e pili ana i kēlā me kēia mea hana - e like me nā huaora a i ʻole ka hao.
No laila, i ka wā ma mua, ua hoʻokaʻawale ʻia nā meaʻai ma ke ʻano he 'maikaʻi' a i ʻole 'maikaʻi ʻole' ma muli o ko lākou hopena i kekahi mau maʻi a i ʻole nāwaliwali kino. ʻO ka pahuhopu o ka noiʻi i paʻi ʻia i kēia manawa, ʻo ia ka hoʻokumu ʻana i kahi papa meaʻai e hoʻokaʻawale a loiloi i nā meaʻai e pili ana i kā lākou meaʻai āpau a kūʻokoʻa i kekahi mau maʻi e like me kā lākou hopena maikaʻi i ke olakino.
ʻO nā meaʻai olakino: kūlana kāhāhā
No laila, ʻaʻole i hāʻule nā ʻelele koʻikoʻi o nā meaʻai i manaʻo ʻia he olakino i ke aʻo ʻana e pili ana i ka wehewehe ʻana i nā "kuleana mana". ʻAʻole i hoʻokomo ʻia nā Raspberries, nā tangerines, cranberries, garlic, onions, a me blueberries i ka papa inoa no nā meaʻai olakino ma hope o ka loiloi ʻia ʻana o kā lākou meaʻai.
Akā naʻe, ʻaʻole kēia manaʻo he maikaʻi ʻole kēia mau meaʻai a ʻaʻohe ʻano hoʻoikaika olakino, akā ua loaʻa iā lākou he mau wahi liʻiliʻi loa e hoʻokomo ʻia i loko o ka pae, me ka noʻonoʻo ʻana i nā ʻano meaʻai i manaʻo ʻia i loko o ke aʻo ʻana.
