ʻAʻole paha ʻoe i ʻike, ʻaʻole lawa ka poʻe he 7 mau meaʻai nui

Pono nā meaʻai e like me ka hao a me ka calcium no ke ola koko a me ka iwi. Akā, ua hōʻike ʻia kahi noiʻi hou e ʻoi aku ka nui o ka hapalua o ka heluna o ka honua i lawa ʻole i kēia mau meaʻai a me ʻelima mau meaʻai ʻē aʻe e koʻikoʻi i ke olakino kanaka.

ʻO kahi haʻawina i paʻi ʻia ma The Lancet Global Health ma ʻAukake 29 i ʻike ʻia ʻoi aku ma mua o 5 biliona kānaka ʻaʻole lawa ka iodine, ka huaʻa E a i ʻole ka calcium. ʻOi aku ma mua o 4 biliona kānaka e ʻai i ka nui o ka hao, riboflavin, folate a me ka huaora C.

"ʻO kā mākou aʻoʻana he hana nui i mua," i'ōleloʻia e ka mea kākau alakaʻi alakaʻiʻo Christopher Free, Ph.D., he hoa noiʻi ma UC Santa Barbara's Institute of Marine Science and the Bren School of Environmental Science and Management. hoʻokuʻu paʻi. He akamai nō hoʻi ʻo Free i ka ʻai kanaka.

Ua hoʻohui ʻo Free, "ʻAʻole kēia wale no ka hāʻawi ʻana i nā kuhi mua o ka lawa ʻole o ka micronutrient intake no 34 mau makahiki a me nā hui kāne ma kahi kokoke i kēlā me kēia ʻāina, akā no ka mea hiki ke maʻalahi kēia mau ʻano a me nā hopena i nā mea noiʻi a me nā loea."

Wahi a ka noiʻi hou, ua loiloi nā haʻawina i hala i ka hemahema o ka micronutrient a i ʻole ka lawa ʻole o ka loaʻa ʻana o nā meaʻai i loaʻa i kēia mau meaʻai a puni ka honua, akā ʻaʻole i loaʻa nā manaʻo hoʻokomo honua e pili ana i nā pono meaʻai.

No kēia mau kumu, ua manaʻo ka hui noiʻi i ka nui o ka ʻai ʻole o 15 micronutrients ma nā ʻāina 185, e hōʻike ana i ka 99.3% o ka heluna kanaka. Ua hōʻea lākou i kēia hopena ma o ka hoʻohālikelike ʻana - e hoʻohana ana i "kahi hoʻonohonoho pono o ka makahiki-a me ka wahine-specific meaʻai pono" i ka ʻikepili mai ka 2018 Global Diet Database, e hāʻawi ana i nā kiʻi e pili ana i nā noiʻi pilikino, nā noiʻi hale a me ka ʻikepili lako meaʻai. Manaʻo hoʻokomo.

Ua ʻike nā mea kākau i nā ʻokoʻa ma waena o nā kāne a me nā wahine. ʻOi aku ka nui o nā wahine ma mua o nā kāne i ka lawa ʻole o ka iodine, ka huaora B12, ka hao a me ka selenium. ʻO nā kāne, ma kekahi ʻaoʻao, ʻaʻole lawa ka magnesium, zinc, thiamine, niacin a me nā huaora A, B6 a me C.
ʻIke ʻia nā ʻokoʻa kūloko. ʻO ka lawa ʻole o ka riboflavin, folate, nā huaora B6 a me B12 he koʻikoʻi loa ia ma India, ʻoiai ʻoi aku ka paʻakikī o ka lawe ʻana i ka calcium ma South a me East Asia, sub-Saharan Africa a me ka Pākīpika.

"E pili ana kēia mau hopena," i ʻōlelo ʻia e ka mea kākau moʻolelo ʻo Ty Beal, he loea loea koʻikoʻi ma ka Global Alliance for Improved Nutrition ma Switzerland. "ʻO ka hapa nui o nā kānaka - ʻoi aku ma mua o ka mea i manaʻo mua ʻia, ma nā wahi āpau a ma nā ʻāina i nā pae kālā āpau - ʻaʻole ʻai i ka nui o nā micronutrients pono. Hoʻopilikia kēia mau āpau i nā hopena olakino a hoʻopaʻa i ka honua o ke kanaka. "

Ua haʻi ʻo Kauka Lauren Sastre, ke kaukaʻi kōkua o ka ʻepekema meaʻai a me ka luna o ka papahana Farm to Clinic ma ke Kulanui o East Carolina ma North Carolina, ma ka leka uila ʻoiai he ʻokoʻa nā ʻike, ua kūlike lākou me nā haʻawina ʻē aʻe, liʻiliʻi, pili i ka ʻāina. Ua kūlike nā ʻike i nā makahiki.

"He haʻawina koʻikoʻi kēia," i hoʻohui ʻia ʻo Sastre, ʻaʻole i komo i ka haʻawina.

Ka loiloi ʻana i nā pilikia maʻamau ʻai honua

He mau palena koʻikoʻi kēia haʻawina. ʻO ka mea mua, no ka mea ʻaʻole i komo ka haʻawina i ka ʻai ʻana i nā mea hoʻohui a me nā meaʻai paʻa, i hiki ke hoʻonui i ka ʻai ʻana o kekahi poʻe i kekahi mau meaʻai, ʻo kekahi o nā hemahema i ʻike ʻia ma ka haʻawina ʻAʻole paha he koʻikoʻi i ke ola maoli.

Akā, hōʻike ka ʻikepili mai ka United Nations Children's Fund he 89% o ka poʻe a puni ka honua e ʻai i ka paʻakai iodized. "No laila, ʻo ka iodine wale nō ka meaʻai no ka mea ʻaʻole i lawa ka ʻai ʻana mai ka meaʻai i hoʻonui nui ʻia,".

"ʻO kaʻu ʻōlelo hoʻohewa wale nō ʻo ka nānā ʻole ʻana i ka pālolo ma ke kumu ʻaʻohe kūlana," wahi a Sastre. "ʻO mākou ka poʻe ʻAmelika e loaʻa maoli ana i ka potassium i kēlā me kēia lā, akā ʻaʻole lawa ka hapa nui o ka poʻe. no ke koko (a) ola kino."

Eia kekahi, ua ʻōlelo ka poʻe noiʻi ʻaʻole liʻiliʻi ka ʻike piha e pili ana i ka ʻai meaʻai kanaka ma ka honua holoʻokoʻa, ʻoi aku ka nui o nā pūʻulu ʻikepili i hōʻike ʻia i ka ʻāina a i ʻole ke komo ʻana i nā intake ma mua o ʻelua mau lā. Hoʻopili kēia hemahema i ka hiki i ka poʻe noiʻi ke hōʻoia i kā lākou kumu hoʻohālike.

ʻOiai ua ana ka hui i ka lawa ʻole o ka ʻai ʻana, ʻaʻohe ʻikepili e pili ana i ke alakaʻi ʻana i nā hemahema meaʻai e pono e ʻike ʻia e ke kauka a mea ʻai meaʻai paha ma muli o nā hoʻāʻo koko a/a i ʻole nā ​​hōʻailona.

ʻO ka ʻai ʻoi aku ka momona

Hiki i nā mea ʻai meaʻai a me nā kauka ke kōkua iā ʻoe e hoʻoholo inā lawa ʻoe i kekahi mau huaora a i ʻole nā ​​minerala a i ʻole inā hōʻike ʻia kahi hemahema ma o ka hoʻāʻo ʻana i ke koko.

"He mea nui ka micronutrients i ka hana o ka cell, immunity (a) metabolism," wahi a Sastre. "Akā, ʻaʻole mākou e ʻai i nā huaʻai, nā mea kanu, nā nati, nā ʻanoʻano, nā kīʻaha holoʻokoʻa - kahi i loaʻa mai ai kēia mau meaʻai. Pono mākou e hahai i ka ʻōlelo a ka American Heart Association, 'ʻai i ke ānuenue.'"

Eia ka papa inoa o ke koʻikoʻi o nā meaʻai ʻehiku me ka ʻai haʻahaʻa loa o ka honua a me kekahi o nā meaʻai e waiwai ai lākou:

1.Kalekauma
● Pono no nā iwi ikaika a me ke olakino holoʻokoʻa
● Loaʻa i loko o nā huahana waiu a me ka soy paʻa, nā ʻalemona a i ʻole nā ​​​​laiki; nā lau ʻōmaʻomaʻo ʻeleʻele; tofu; sardine; salmon; tahini; wai ʻalani paʻa a i ʻole ka wai hua waina

2. Folic acid

● He mea koʻikoʻi no ka hoʻokumu ʻana i ke koko ʻulaʻula a me ka ulu ʻana a me ka hana o nā cell, ʻoi aku hoʻi i ka wā hāpai
● Loaʻa i loko o nā lau ʻōmaʻomaʻo ʻeleʻele, nā pīni, nā pī, nā lentila a me nā kīʻaha paʻa e like me ka berena, pasta, laiki a me nā cereals

3. Iodine

● He mea nui no ka hana thyroid a me ka ulu ʻana o ka iwi a me ka lolo
● Loaʻa i loko o ka iʻa, ka limu, ka ʻōpae, nā huahana waiu, nā hua manu a me ka paʻakai iodized

4.Hao

● Pono no ka hāʻawi ʻana i ka oxygen i ke kino a no ka ulu ʻana a me ka ulu ʻana
● Loaʻa i loko o ka ʻoy, ka ʻiʻo, ka pipi, ka sardine, ka pāpaʻi, ke keiki hipa, ka cereal paʻa, ka spinach, artichokes, beans, lentils, nā lau ʻeleʻele a me ka ʻuala

5. Magnesium

● He mea nui no ka hana ʻiʻo a me ke aʻalolo, ke kō koko, ke koko, a me ka hana ʻana o ka protein, iwi, a me DNA
● Loaʻa i loko o nā legumes, nā nati, nā ʻanoʻano, nā kīʻaha piha, nā lau ʻōmaʻomaʻo a me nā cereal paʻa.

6. Niakina

● He mea nui no ka ʻōnaehana nerve a me ka ʻōnaehana digestive
● Loaʻa i loko o ka pipi, ka moa, ka ʻuala ʻōmato, ka pipi, ka laiki ʻulaʻula, ka ʻanoʻano paukena, ka iʻamona a me nā cereal paʻa.

7. Riboflavin

● He mea nui no ka ikehu meaʻai, ka ʻōnaehana pale, a me ka ʻili maikaʻi a me ka lauoho
● Loaʻa i loko o nā hua manu, nā meaʻai waiu, ka ʻiʻo, ka palaoa a me nā mea kanu ʻōmaʻomaʻo

ʻOiai he nui nā meaʻai e hiki ke loaʻa mai ka meaʻai, he liʻiliʻi loa nā meaʻai i loaʻa a ʻaʻole lawa e kākoʻo i nā pono olakino o nā kānaka, no laila nui ka poʻe e huli i ko lākou manaʻo.meaʻai meaʻai.

Akā, nīnau kekahi poʻe: Pono lākou e lawe i nā mea hoʻohui meaʻai e ʻai maikaʻi ai?

Ua ʻōlelo ʻo Hegel, ʻo ke akeakamai nui, "kūpono ke ola", a pēlā nō hoʻi no nā meaʻai meaʻai. Aia i ke ola kona kuleana a me kona waiwai. Inā kūpono ʻole ka meaʻai a loaʻa ʻole ke kaulike o ka meaʻai, hiki i nā mea hoʻohui meaʻai ke hoʻohui ikaika i ke ʻano meaʻai maikaʻi ʻole. Nui nā mea hoʻohui meaʻai i kōkua nui i ka mālama ʻana i ke olakino kino. No ka laʻana, hiki i ka vitamina D a me ka calcium ke hoʻoikaika i ke olakino iwi a pale i ka osteoporosis; Hiki i ka folic acid ke pale pono i nā hemahema neural tube fetal.

E nīnau paha ʻoe, "I kēia manawa ʻaʻole i nele ka ʻai a me ka mea inu, pehea lā mākou e nele ai i nā meaʻai?" Ma ʻaneʻi paha ʻoe e hoʻohaʻahaʻa i ka manaʻo o ka ʻai ʻole. ʻAʻole lawa ka ʻai ʻana (i kapa ʻia he meaʻai ʻai) hiki ke alakaʻi i ka pōʻino, e like me ka ʻai nui ʻana (ʻike ʻia ʻo ka overnutrition), a ʻo ka koho ʻana i ka meaʻai (i ʻike ʻia ʻo ka ʻai ʻole o ka meaʻai) hiki ke alakaʻi i ka pōʻino.

Hōʻike nā ʻikepili pili i ka lawa o ka ʻai ʻana o nā kamaʻāina i nā meaʻai nui ʻekolu o ka protein, ka momona, a me nā kaʻapona i ka meaʻai meaʻai, akā mau ka hemahema o kekahi mau meaʻai e like me ka calcium, ka hao, ka huaʻa A, a me ka huaora D. He 6.0% ka nui o ka ma'i 'ai kanaka makua, a he 9.7% ka ma'i anemia ma waena o ka po'e noho 6 a keu. ʻO ka helu anemia ma waena o nā keiki 6 a hiki i ka 11 a me nā wahine hāpai he 5.0% a me 17.2%.

No laila, ʻo ka lawe ʻana i nā meaʻai meaʻai ma nā kumu kūpono e pili ana i kāu mau pono ponoʻī ma ke kumu o ka ʻai kaulike kona waiwai i ka pale ʻana a me ka mālama ʻana i ka pōʻino, no laila mai hōʻole makapō iā lākou. Mai hilinaʻi nui i nā mea hoʻohui meaʻai, no ka mea, i kēia manawa ʻaʻole hiki ke ʻike a hoʻopiha i nā hakahaka o kahi ʻano meaʻai maikaʻi ʻole. No nā kānaka maʻamau,ʻo kaʻai kūpono a me ke kaulike ka mea nui loa.