Hiki iā ʻoe ke koho i ka meaʻai i hana ʻia me nā meaʻai momona.ʻO nā meaʻai waiwai nui he haʻahaʻa i ke kō, sodium, starches, a me nā momona maikaʻi ʻole.Loaʻa iā lākou nā huaora a me nā minela a me nā calorie liʻiliʻi.Pono kou kinonā huaora a me nā minela, i ʻike ʻia he micronutrients.Hiki iā lākou ke pale aku iā ʻoe mai nā maʻi maʻi.He ala kūpono ia e ʻai ai i kēia mau micronutrients mai ka meaʻai e ʻae i kou kino e komo maikaʻi iā lākou.
Pehea e hoʻomaikaʻi ai i ke olakino
He paʻakikī loa ka loaʻa ʻana o nā mea āpaunā huaora a me nā minelapono i kou kino.ʻAi ka poʻe ʻAmelika i nā meaʻai i loaʻa nā calorie nui a me nā micronutrients liʻiliʻi.ʻO kēia mau meaʻai he nui loa ke kō, ka paʻakai, a me nā momona.He mea maʻalahi kēia e loaʻa iā ʻoe ke kaumaha.E hoʻonui ia i kou manawa e loaʻa ai nā pilikia olakino, e like me ka maʻi puʻuwai a me ka maʻi diabetes type 2.
Wahi a ka US Department of Agriculture (USDA), ʻaʻole lawa ka poʻe mākua ʻAmelika i kēia mau micronutrients.
| Mea ʻai | Nā kumu meaʻai |
| Kaluma | ʻO ka waiū momona ʻole a me ka momona haʻahaʻa, nā mea pani waiu, broccoli, ʻeleʻele, lau lau, a me nā sardines |
| Pālima | ʻO ka maiʻa, ka cantaloupe, nā huawaina, nā nati, nā iʻa, a me ka spinach a me nā ʻōmaʻomaʻo ʻeleʻele ʻē aʻe |
| ʻO ka fiber | Legumes (piʻi maloʻo a me ka pī), nā meaʻai palaoa piha a me nā brans, nā ʻanoʻano, nā ʻāpala, nā strawberries, kāloti, raspberry, a me nā huaʻai a me nā mea kanu. |
| Magnesium | ʻO ka spinach, ka pīʻeleʻele, ka pī, a me nā'alemona |
| Vitamina A | ʻO nā hua manu, ka waiū, kāloti, ʻuala, a me ka cantaloupe |
| Huaola C | ʻAlani, strawberries, ʻōmato, kiwi, broccoli, a me ka ʻulaʻula a me ka ʻōmaʻomaʻo bele |
| Vitamin E | ʻAvocados, nati, nā ʻanoʻano, nā meaʻai palaoa piha, a me ka spinach a me nā lau ʻeleʻele ʻē aʻe. |
Nā nīnau e nīnau i kāu kauka
- Pehea e hoʻololi ai i kaʻu meaʻai e hoʻokomo i kēia mau meaʻai?
- Pehea wau e ʻike ai ua lawa kaʻu ʻai ʻana i nā micronutrients?
- Hiki iaʻu ke lawe i nā mea hoʻohui a i ʻolemultivitaminse hoʻonui i kaʻu mau meaʻai?