ʻO ka mea āu e ʻike ʻole ai, ʻaʻole lawa ka nui o ka poʻe i nā meaʻai koʻikoʻi 7.

He mea nui nā meaʻai e like me ka hao a me ka calcium no ke olakino o ke koko a me ka iwi. Akā, ua hōʻike ʻia kahi noiʻi hou ʻaʻole i lawa ka nui o kēia mau meaʻai a me ʻelima mau meaʻai ʻē aʻe i ke olakino kanaka ma mua o ka hapalua o ka heluna kanaka o ka honua.

Ua ʻike ʻia ma kahi noiʻi i paʻi ʻia ma The Lancet Global Health ma ʻAukake 29 ʻaʻole i ʻai nui ʻia ka iodine, ka wikamina E a i ʻole ka calcium ma mua o 5 biliona kānaka. ʻAʻole lawa ka hao, ka riboflavin, ka folate a me ka wikamina C ma mua o 4 biliona kānaka.

"He ʻanuʻu nui i mua kā mākou noiʻi," wahi a Christopher Free, Ph.D., ka mea kākau alakaʻi like o ke aʻo ʻana, he hoa noiʻi ma ka UC Santa Barbara's Institute of Marine Science a me ke Bren School of Environmental Science and Management, ma kahi ʻōlelo i ʻōlelo ʻia ma ka hoʻolaha pāpaho. He loea nō hoʻi ʻo Free i ka meaʻai kanaka.

Ua hoʻohui ʻo Free, "ʻAʻole wale kēia no ka mea hāʻawi ia i nā kuhi mua o ka lawa ʻole o ka lawe ʻana i nā micronutrient no 34 mau makahiki a me nā hui kāne ma aneane kēlā me kēia ʻāina, akā no ka mea hoʻi e maʻalahi ai kēia mau ʻano hana a me nā hopena i nā mea noiʻi a me nā mea hana."

Wahi a ke aʻo hou, ua loiloi nā haʻawina i hala i nā hemahema micronutrient a i ʻole ka lawa ʻole o nā meaʻai e loaʻa ana kēia mau meaola a puni ka honua, akā ʻaʻohe manaʻo lawe honua e pili ana i nā koi meaola.

No kēia mau kumu, ua manaʻo ka hui noiʻi i ka laha o ka lawe ʻole ʻana i 15 mau micronutrients ma 185 mau ʻāina, e hōʻike ana i 99.3% o ka heluna kanaka. Ua hōʻea lākou i kēia hopena ma o ke kumu hoʻohālike - e hoʻopili ana i "kahi hoʻonohonoho like ʻana o nā koi meaʻai e pili ana i ka makahiki a me ke kāne" i ka ʻikepili mai ka 2018 Global Diet Database, kahi e hāʻawi ai i nā kiʻi e pili ana i nā anamanaʻo pākahi, nā anamanaʻo home a me ka ʻikepili lako meaʻai aupuni. Kuhi hoʻokomo.

Ua ʻike pū 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. Ma ka ʻaoʻao ʻē aʻe, ʻaʻole lawa ka magnesium, zinc, thiamine, niacin a me nā huaora A, B6 a me C i nā kāne.
ʻIke ʻia nō hoʻi nā ʻokoʻa kūloko. ʻO ka lawa ʻole o ka lawe ʻana i ka riboflavin, folate, nā huaora B6 a me B12 he mea koʻikoʻi loa ia ma India, ʻoiai ʻo ka nui o ka lawe ʻana i ka calcium ka mea koʻikoʻi loa ma Asia Hema a me Hikina, ʻApelika sub-Saharan a me ka Pākīpika.

"He mea hopohopo kēia mau hopena," wahi a Ty Beal, ka mea kākau pū o ke aʻo ʻana, he loea loea kiʻekiʻe ma ka Global Alliance for Improved Nutrition ma Switzerland, ma kahi hoʻolaha paʻi. "ʻO ka hapa nui o ka poʻe - ʻoi aku ka nui ma mua o ka mea i manaʻo ʻia ma mua, ma nā wahi āpau a ma nā ʻāina ma nā pae loaʻa kālā āpau - ʻaʻole lākou e ʻai i ka nui o nā micronutrients koʻikoʻi. Hoʻopilikia kēia mau hakahaka i nā hopena olakino a kaupalena i ka honua o ka hiki o ke kanaka."

Ua ʻōlelo ʻo Kauka Lauren Sastre, ke polopeka kōkua o nā ʻepekema meaʻai a me ke alakaʻi o ka papahana Farm to Clinic ma ke Kulanui ʻo East Carolina ma North Carolina, ma o ka leka uila, ʻoiai he kū hoʻokahi nā ʻike, ua kūlike lākou me nā haʻawina ʻē aʻe, liʻiliʻi, kikoʻī ma ka ʻāina. Ua kūlike nā ʻike i nā makahiki.

"He haʻawina waiwai nui kēia," wahi a Sastre, ka mea i komo ʻole i loko o ke aʻo ʻana.

Ke loiloi ʻana i nā pilikia ʻai honua

He nui nā palena koʻikoʻi o kēia haʻawina. ʻO ka mea mua, no ka mea, ʻaʻole i hoʻokomo ka haʻawina i ka lawe ʻana i nā mea hoʻohui a me nā meaʻai i hoʻoikaika ʻia, kahi e hiki ai ke hoʻonui i ka lawe ʻana o kekahi poʻe i kekahi mau meaola, ʻo kekahi o nā hemahema i loaʻa i ka haʻawina ʻAʻole paha ia he mea koʻikoʻi loa 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 hoʻopau ana i ka paʻakai iodized. "No laila, ʻo ka iodine wale nō paha ka meaʻai e manaʻo nui ʻia ai ka lawa ʻole o ka ʻai ʻana mai ka meaʻai,".

"ʻO kaʻu hoʻohewa wale nō, ʻo ia ko lākou hoʻowahāwahā ʻana i ka potassium ma ke kumu ʻaʻohe kūlana," wahi a Sastre. "Ke loaʻa nei iā mākou nā ʻAmelika ka (ʻai i kēlā me kēia lā i ʻōlelo ʻia) o ka potassium, akā ʻaʻole lawa ka hapa nui o ka poʻe. A pono e kaulike ʻia me ka sodium. Loaʻa i kekahi poʻe ka nui o ka sodium, a ʻaʻole lawa ka potassium, he mea koʻikoʻi ia no ke koko (a me) ke olakino o ka puʻuwai."

Eia kekahi, ua ʻōlelo nā kānaka noiʻi ʻaʻohe ʻike piha e pili ana i ka ʻai ʻana o kēlā me kēia kanaka ma ka honua holoʻokoʻa, ʻoiai nā ʻikepili e hōʻike ana i ka ʻāina a i ʻole e hoʻokomo i nā ʻai ʻana ma mua o ʻelua mau lā. Hoʻopaʻa kēia nele i ka hiki o nā kānaka noiʻi ke hōʻoia i kā lākou mau kuhi kumu hoʻohālike.

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

ʻO ka ʻai momona hou aku

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

"He kuleana koʻikoʻi ko nā micronutrients i ka hana o ke kelepona, ka pale ʻana (a me) ka metabolism," wahi a Sastre. "Akā, ʻaʻole mākou e ʻai ana i nā huaʻai, nā mea kanu, nā nati, nā hua, nā palaoa piha - kahi i loaʻa mai ai kēia mau meaʻai. Pono mākou e hahai i ka ʻōlelo aʻoaʻo a ka American Heart Association, 'e ʻai i ke ānuenue.'"

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

1.Kalisiuma
● He mea nui no nā iwi ikaika a me ke olakino holoʻokoʻa
● Loaʻa i loko o nā huahana waiū a me ka soy i hoʻoikaika ʻia, ka ʻalemona a i ʻole nā ​​pani laiki; nā lau ʻōmaʻomaʻo ʻeleʻele; tofu; sardines; salemona; tahini; wai ʻalani a wai pomelo paha i hoʻoikaika ʻia

2. Waikawa Folic

● He mea nui no ka hoʻokumu ʻia ʻana o nā hunaola koko ʻulaʻula a me ka ulu ʻana a me ka hana ʻana o nā hunaola, ʻoiai hoʻi i ka wā hāpai
● Aia i loko o nā mea kanu ʻōmaʻomaʻo ʻeleʻele, nā pī, nā pi, nā lentil a me nā palaoa i hoʻoikaika ʻia e like me ka berena, pasta, laiki a me nā cereals

3. ʻAiodine

● 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 waiū, nā hua manu a me ka paʻakai iodized ʻia

4. Hao

● He mea nui no ka hāʻawi ʻana i ka oxygen i ke kino a no ka ulu ʻana a me ka hoʻomohala ʻana
● Loaʻa i loko o nā ʻoysters, duck, pipi, sardines, pāpaʻi, hipa, cereals i hoʻoikaika ʻia, spinach, artichokes, beans, lentils, greens ʻeleʻele a me nā ʻuala

5.Makenesium

● He mea nui no ka hana ʻana o nā ʻiʻo a me nā aʻalolo, ke kō koko, ke koko, a me ka hana ʻana o ka protein, ka iwi, a me ka DNA
● Loaʻa i loko o nā legumes, nati, nā hua, nā palaoa piha, nā lau ʻai ʻōmaʻomaʻo a me nā cereals i hoʻoikaika ʻia

6. Niacin

● He mea nui no ka ʻōnaehana nerve a me ka ʻōnaehana hoʻoheheʻe
● Loaʻa i loko o ka pipi, ka moa, ka mea ʻono tōmato, ka pelehū, ka laiki ʻeleʻele, nā hua paukena, ka sālemona a me nā cereals i hoʻoikaika ʻia

7. Riboflavin

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

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

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

Ua ʻōlelo mua ke akeakamai nui ʻo Hegel "he kūpono ke ola ʻana", a pēlā nō hoʻi no nā mea hoʻohui meaʻai. Loaʻa i ke ola kona kuleana a me kona waiwai. Inā kūpono ʻole ka ʻai a loaʻa ke kaulike ʻole o ka meaʻai, hiki i nā mea hoʻohui meaʻai ke lilo i mea hoʻohui ikaika i ka ʻano ʻai maikaʻi ʻole. Ua hāʻawi nui nā mea hoʻohui meaʻai he nui i ka mālama ʻana i ke olakino kino. No ka laʻana, hiki i ka huaora D a me ka calcium ke hoʻoulu i ke olakino o ka iwi a pale i ka osteoporosis; hiki i ka waikawa folic ke pale pono i nā hemahema o ka ʻōnaehana neural fetal.

E nīnau paha ʻoe, "I kēia manawa ʻaʻohe o kākou hemahema i ka meaʻai a me ka mea inu, pehea lā e nele ai kākou i nā meaola?" Maanei paha ʻoe e hoʻohaʻahaʻa nei i ka manaʻo o ka ʻai ʻole. ʻO ka ʻai ʻole ʻana i ka lawa (i kapa ʻia he hemahema meaʻai) hiki ke alakaʻi i ka ʻai ʻole, e like me ka ʻai nui ʻana (i ʻike ʻia ʻo ka overnutrition), a me ka picky e pili ana i ka meaʻai (i ʻike ʻia ʻo ka nutritional imbalance) hiki ke alakaʻi i ka ʻai ʻole.

Hōʻike nā ʻikepili pili i ka lawa ʻana o ka lawe ʻana o nā kamaʻāina i nā meaola nui ʻekolu o ka protein, ka momona, a me nā kalapona i ka meaʻai, akā, aia nō nā hemahema o kekahi mau meaola e like me ka calcium, ka hao, ka wikamina A, a me ka wikamina D. ʻO ka nui o ka ʻai ʻole ʻana o nā mākua he 6.0%, a ʻo ka nui o ka anemia ma waena o nā kamaʻāina he 6 a ʻoi aku he 9.7%. ʻO ka nui o ka anemia ma waena o nā keiki 6 a 11 makahiki a me nā wahine hāpai he 5.0% a me 17.2% pakahi.

No laila, ʻo ka lawe ʻana i nā mea hoʻohui meaʻai ma nā nui kūpono e pili ana i kāu mau pono ponoʻī ma ke kumu o ka ʻai kaulike he waiwai ia i ka pale ʻana a me ka mālama ʻana i ka ʻai ʻole, no laila mai hōʻole makapo iā lākou. Akā, mai hilinaʻi nui i nā mea hoʻohui meaʻai, no ka mea, i kēia manawa, ʻaʻohe mea hoʻohui meaʻai e hiki ke ʻike piha a hoʻopiha i nā hakahaka i loko o kahi ʻano meaʻai maikaʻi ʻole. No ka poʻe maʻamau, ʻo ka ʻai kūpono a kaulike ka mea nui loa.