Nā ʻōlelo aʻo wikiwiki
- E hoʻopiha i ka hapalua o kou pā me nā lau ʻai a me nā hua ʻai.
- E hāʻawi i ka hapahā i ka pūmua a e hoʻololi iā ia i ka pule a pau.
- E hana i ka hapahā palaoa i palaoa holoʻokoʻa i ka wā e hiki ai.
Noi ka hapa nui o ka ʻōlelo aʻo no ka ʻai olakino iā ʻoe e hana i ka makemakika. Nā kalama o kēia, nā kālori o kēlā, nā pākēneka āu e pono ai ke hiki i ka ʻaina ahiahi. He mea hoʻoluhi ia, a ma ka ʻoiaʻiʻo ʻaʻole ka hapa nui o kākou e hoʻomau ai. No laila, eia kekahi manaʻo ʻoi aku ka mālie: hiki iā ʻoe ke kūkulu i kahi ʻaina maikaʻi ʻiʻo ma ka nānā wale ʻana i kou pā a me kahi e noho ai nā mea.
Ua lawa ka maʻalahi o ke kiʻi e paʻa i loko o kou poʻo. E hoʻopiha i ka hapalua o kou pā me nā lau ʻai a me nā hua ʻai. E hāʻawi i ka hapahā i kahi pūmua. E hāʻawi i ka hapahā hope i kahi palaoa, ʻo ka palaoa holoʻokoʻa ka mea maikaʻi. ʻO ia ke kahua holoʻokoʻa. Ua kūkulu nā loea meaʻai ma Harvard iā ia i kekahi mea a lākou e kapa ai ʻo ka Healthy Eating Plate, a hoʻohana ke aupuni o ʻAmelika i kekahi hoahānau kokoke ma MyPlate. ʻAʻole ʻae nā mea ʻelua i kēlā me kēia kikoʻī, akā ʻae lāua i ka ʻano, a ʻo ka ʻano ka mea e lawe iā ʻoe.
ʻO ka hapalua o ka pā, he mea kanu
ʻO kēia ka ʻāpana e hana ai i ka hana kaumaha, no laila loaʻa iā ia ka wahi nui loa. Hoʻopiha nā lau ʻai a me nā hua ʻai i ka hapalua o ka pā, me ka lawe ʻana o nā lau ʻai i ka nui o kēlā hapalua ma mua o nā hua ʻai.
ʻAʻole ke kumu ʻo "he maikaʻi nā lau ʻai nou" wale nō, ka mea āu i ʻike mua ai a ʻaʻole i hoʻololi i ke ʻano o kekahi kanaka. ʻO ia, lawe nā mea kanu i ka fiber, ka wai, a me ka nui. Hoʻopiha lākou iā ʻoe me ka piha wikiwiki ʻole, hānai lākou i kou ʻōpū, a hoʻopaʻa lākou i ke koena o ka ʻaina. ʻOi aku ke koʻikoʻi o ka ʻano like ʻole ma mua o ka hemolele ma ʻaneʻi. He puʻupuʻu lau ʻōmaʻomaʻo, kekahi mau mea i pūlehu ʻia mai ka pahu hau, he ʻāpana hua ʻai ma ka ʻaoʻao. Helu ka mea i hau ʻia. Helu ka mea i kini ʻia. ʻO ka pahuhopu, ʻo ke kala a me ka ʻano like ʻole, ʻaʻole he kiʻi paʻi no ka mākeke mahiʻai.
Hoʻokahi memo liʻiliʻi mai ka mana Harvard he pono e ʻike: ʻaʻole helu ʻia ka ʻuala kahiki ma ke ʻano he lau ʻai ma kēia pā, no ka mea hoʻopā lākou i kou kō o ke koko e like me kahi mākālua. E ʻai iā lākou inā aloha ʻoe iā lākou. Mai hoʻokuʻu wale iā lākou e lilo i kou "lau ʻai" hoʻokahi.
He hapahā, he pūmua
ʻO ka pūmua ka mea e hoʻomāʻona ai iā ʻoe ma waena o nā ʻaina ma kahi o ka ʻimi ʻana ma hope o hoʻokahi hola. Kōkua pū ia i kou kino e mālama i ka ʻiʻo, ka mea e koʻikoʻi aʻe ana i kēlā me kēia makahiki āu e ʻelemakule ai.
He nui kāu mau koho ma ʻaneʻi, a ʻo ke aʻo, ʻo ia wale nō ʻo ka hoʻololi ʻana iā lākou. Iʻa, manu, pāpapa, lentil, hua moa, tofu, hua lāʻau. ʻO ka ʻōlelo aʻo a MyPlate, ʻo ia ka hui ʻana i ka pule a pau ma kahi o ka ʻai ʻana i ka mea like i kēlā me kēia pō. Hana nā pūmua kanu e like me nā pāpapa a me nā hua lāʻau i nā hana ʻelua, e lawe ana i ka fiber me ka pūmua. ʻAʻole pono iā ʻoe he ʻāpana ʻiʻo i kēlā me kēia ʻaina i hana ai kēia hapahā i kāna hana.
He hapahā, he palaoa, ke ʻano holoʻokoʻa i ka wā e hiki ai
Hele ka hapahā hope i kahi palaoa. Eia kahi e loaʻa ai i ka ʻāpana palaoa holoʻokoʻa kona pono.
ʻO nā palaoa holoʻokoʻa a paʻa, raiki ʻeleʻ, oats, quinoa, bale, palaoa palaoa holoʻokoʻa a me ka pasta, hāpai lākou i kou kō o ke koko ʻoi aku ka akahai ma mua o nā palaoa i hoʻomaʻemaʻe ʻia e like me ka palaoa keʻokeʻo a me ka raiki keʻokeʻo. ʻO kēlā piʻi akahai aku, ʻo ia ka ikehu paʻa a me ka liʻiliʻi o nā hāʻule e hoʻouna ai iā ʻoe e ʻimi i kahi meaʻai liʻiliʻi. Hōʻike ka USDA iā ia ma ke ʻano e hana i ka hapalua ma ka liʻiliʻi loa o kāu mau palaoa i holoʻokoʻa. Hele hou aku ʻo Harvard a ʻōlelo wale ʻo holoʻokoʻa, pau. Ma kēlā ʻano a kēia ʻano, ua like ke kuhikuhi: e hilinaʻi i ke koho i hoʻomaʻemaʻe iki ʻia ma mua o ka hapa nui o ka manawa.
Nā mea a puni nā kihi
Noho kekahi mau mea ma waho o ka pā ponoʻī akā hoʻokumu nō i ka ʻaina.
No nā momona, e kiʻi i nā ʻaila olakino e like me ka ʻaila ʻoliva no ka kuke a me ka hoʻomiʻo, a e mālama mālie i nā mea i hoʻomaʻemaʻe nui ʻia. No nā mea inu, ʻo ka wai ke koa mālie. Ua maikaʻi ke kope a me ke kī. ʻO nā mea inu kō ke kahi maʻalahi loa e lawe i ke kō nui me ka ʻike ʻole, no laila he pono e mālama iā lākou i kekahi manawa ma kahi o ka mau.
No ke aha e lanakila ai kahi kiʻi ma luna o kahi mīkini helu
ʻO ka ikaika maoli o ke ʻano pā, ʻo ia ke ola ʻana i ke ola maoli. Hiki iā ʻoe ke hoʻohana iā ia ma kahi pāʻina nui, kahi ʻaina kaʻana like, kahi keʻena ʻaina hana, kou lumi kuke ponoʻī i ka hola 9 o ka pō i kou wā luhi. ʻAʻole pono iā ʻoe he app a i ʻole he mea kaupaona. Nānā ʻoe i lalo a nīnau i hoʻokahi nīnau: he hapalua anei o kēia he mea kanu, a ua māhele ʻia ke koena ma waena o kahi pūmua a me kahi palaoa?
ʻO ia wale nō. A no ka mea he pākēneka ia, ʻaʻole he lula, kūlou ia. ʻO kahi pō pasta e lawe ai nā palaoa i ʻoi aku ma mua o ka hapahā, ʻaʻole ia he hāʻule. ʻAʻole hoʻokahi pā e hana a luku i kekahi mea. ʻO ka mea āu e ʻimi nei, ʻo ia ka ʻano ākea, i ka hapa nui o ka manawa. ʻAʻole ka ʻai pono e pili ana i ka lā hemolele. E pili ana ia i kahi ʻano āu e hiki ʻiʻo ai ke mālama.
He ʻōlelo aʻo akahai
Ua kūkulu ʻia kēia kahua no ka ʻai ākea, lā a pau. Inā ke mālama nei ʻoe i kekahi maʻi e like me ka maʻi kō a i ʻole ka maʻi puʻupaʻa, inā hāpai ʻoe, a i ʻole ua hāʻawi kekahi kauka a meaʻai loea i kahi papahana kikoʻī iā ʻoe, e hahai i kēlā, ua kūpono ia iā ʻoe ma nā ʻano e hiki ʻole ai i kahi kiʻi nui hoʻokahi. A inā ʻike ʻia kou pilina me ka meaʻai he kaumaha, kahi e lawe ai ka ʻai ʻana i ka hopohopo, ka hewa, a i ʻole ka manaʻo o ka nalo ʻana o ka mana, e ʻoluʻolu e akahai iā ʻoe iho a e noʻonoʻo e kamaʻilio me kekahi loea. ʻO ka pā kaulike i manaʻo ʻia e hana i ka ʻai ʻana i maʻalahi, ʻaʻole hoʻokahi mea hou e hana pololei ai.
Nā kumu
- Harvard T.H. Chan School of Public Health, Healthy Eating Plate
- U.S. Department of Agriculture, MyPlate
- National Center for Health Research, MyPlate: Understanding the Dietary Guidelines for Americans