ʻO ka wikiʻai pono kai 2020: 10 Nūʻai a me nā ʻōlelo olakino olakino no nā wahine e hana nei

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Ke nānā aku nei ka National Nutrition Week i ka hoʻokalakupua ʻana i nā pilikia e pili ana i ka meaʻai a me nā hana e pili ana i ke olakino. Hoʻolauleʻa ʻia ia i kēlā me kēia makahiki mai ka 1 Kepakemapa a i ka 7 Kepakemapa e hoʻolaha i ka ʻike i ke koʻikoʻi o ke olakino a me ka olakino. ʻO ka hiʻohiʻona nui ʻē aʻe o ka NNW e hōʻike i nā kumu, nā hopena a me nā countermeasures o ka malnutrisi.

I ka makahiki 1982, ua hoʻokumu ʻia ka hoʻouka kaua e ke Aupuni Central i India e hoʻomaopopo ai i ke koʻikoʻi o ka meaʻai a paipai i ke olakino a me ke ola mau i waena o nā kamaʻāina. ʻO ke kumuhana no ka National Nutrition Week 2019 ʻaʻole i kaʻanalike ʻia e ke aupuni. I ka makahiki i hala, i ka makahiki 2018, ke kumuhana o ka Week National Nutrition Week 'ʻOi aku me nā meaʻai' ^[1] .

ʻO kēia Week National Nutrition, e nānā i loko o nā pono kūpono o nā wahine e hana nei. Ke hoʻāʻo nei e kaulike i nā koi o ka hana, nā kuleana o ka ʻohana, ʻoiai ke kūleʻa nei i ka kaomi kaiāulu e ʻai i kekahi ala a nānā maikaʻi ʻole paha i nā mea a lākou e hele nei i ka naʻau a i ke kino paha, hiki ke lilo i nā manawa he nui. Hiki i kēia mau mea āpau ke paʻakikī i ka hapanui o nā wahine e mālama i ka pilina olakino me ka meaʻai, ke kaupaona a me ko lākou olakino holoʻokoʻa ^[elua] .

No laila, he ʻāpono kaʻu e hana ai. Ke koho ʻia nei he loea 'meaʻai' i ka hapanui o nā lumi aʻu e komo ai, hiki ke hoʻoikaika a koʻikoʻi hoʻi i ka manawa like. Akā hiki i nā koho kūpono ke kākoʻo i ke ʻano, hoʻonui i ka ikehu, kōkua me ka mālama ʻana i ke kaumaha a kōkua i ka hoʻokō ʻana i kā mākou mau koi koi. No laila, i kēia makahiki, e kaʻana like wau me kekahi mau ʻōlelo aʻoaʻo e hoʻonui ai i kou ola i kēlā me kēia lā ma ke ʻano he wahine hana-

1. E wehewehe i kāu mau pahuhopu olakino

ʻO ka mea mua, e like me nā loli hou e hana ai i kou ola e like me ke koho ʻana i kahi ala ʻoihana, a i ʻole he hoa ola a i ʻole ke kula kūpono no kāu keiki, he mea nui e hana i kāu noiʻi a wehewehe i kāu pahuhopu ma mua o ka hoʻololi ʻana i kāu ʻano ʻai a i ʻole nohona nohona ^[elua] .

Maikaʻi mau i ka maopopo e pili ana i ka mea āu e hana nei. ʻO kahi laʻana, inā he makuahine hānai ʻoe e pono e hoʻonui i ka meaʻai a i ʻole wahine menopausal, ka mea e ʻimi nei e komo i kāu pālule punahele a kūkulu i ka ikaika iwi a i ʻole inā e hoʻāʻo ana ʻoe e hoʻonā i ka luhi mau loa. nā pahuhopu kūpono i hiki ke hoʻoikaika i ka loli.

2. ʻAi kūpono

Hāʻawi nā meaʻai momona i ka ikehu a hoʻemi i ka maʻi maʻi. Eia kahi alakaʻi i ka mea e hoʻopili ai i kahi lā.

• Ma ka liʻiliʻi he 4-5 mau lawelawe o ka protein ma o nā meaʻai e like me nā pīni, nā lihi, nā pulupulu, nā tofu, nā iʻa, nā moa, nā meaʻai, nā nati a me nā ʻanoʻano
• Ma ka liʻiliʻi he 3-4 mau kīʻaha o nā lau kala - hou a paʻa paha
• Ma kahi o 1-2 mau kīʻaha o nā huaʻai ^[3]
• Ma kahi o 100 mau huna o nā hua holoʻokoʻa e like me ka berena palaoa holoʻokoʻa, nā ʻoka, ka laiki ʻeleʻele a me ka rai
• Ma kahi o 3 mau lawelawe o ka waiū / nā mea kanu e like me ka waiū, yoghurt, tī a me ka waiū almond / soy paʻa.
• ʻO nā wai lawa, nā inu inu ʻole i hoʻoulu ʻia, hoʻopiha hou ʻia ma muli o nā hana

3. E nānā i nā micronutrients

Hoʻomaopopo ʻia nā micronutrients e like me nā mea e koi ʻia ai e ko mākou mau kino i nā mea liʻiliʻi i ke ola. Hana lākou i kahi o nā hana physiological e mālama i ke olakino. Ke hana nui ʻoe, a lawe ka meaʻai i ka noho mua i mua o ke akamai, maʻalahi ka nalowale ʻana o ka micronutrient ʻai, a ʻo kekahi o ia mau mea e pono ai no nā wahine. ^[3] .

Hao: ʻO ka hao kekahi o nā meaola nui e kōkua ai i ka mālama ʻana i nā pae ikehu ma waena o nā wahine premenopausal. ʻO nā meaʻai e like me ka ʻulaʻula, ka moa, ka iʻa, nā lau lau, nā pi, nā lihi a me nā nati ke kumu maikaʻi o ka haoʻai. ʻO ka ʻai ʻana i ka meaʻai C-waiwai waiwai me nā kumu vegetarian o ka hao hiki ke hoʻomaikaʻi i ka lawe ^[4] .

Folate: Pono nā wahine i ka wā hānau keiki e lawa i ka ʻai folate (folic acid) e hōʻemi ai i ka pilikia o ka hānau hānau. Hiki ke kiʻi ʻia ka lawa ʻana o ka folate e ka hoʻopili ʻana i nā meaʻai e like me nā hua citrus, nā lau lau, nā pīni a me nā pī i kū i loko o nā folate kiʻekiʻe. ʻOi aku ka kiʻekiʻe o nā koi Folate no nā wahine hāpai a hānai hānai. No laila, koi ʻia paha ka supplementation ^[5] .

Kalipuna a me ka wikamina D: Pono nā wahine e hoʻopau i nā ʻano meaʻai like ʻole i ka calcium i kēlā me kēia lā e loaʻa a mālama i nā iwi ikaika a me nā niho. No nā wahine i hōʻea i ka menopause, ʻoi aku ka kiʻekiʻe o kēia i ka pale ʻana i ka iwi lahilahi a no laila e hoʻonui ai ka pono o kēia mau meaola ʻelua. ^[3] .

lole no na kaikamahine pokole

ʻO kekahi mau meaʻai e waiwai i ka puna ka waiū, yoghurt, tī, sardine, tofu (i hana ʻia me ka calcium sulphate), nā ʻalemone, nā ʻanoʻano chia a me nā waiū ʻē aʻe me ka puna paʻakai paʻa. ʻO ka lawa kūpono o ka wikamina D kekahi mea nui o ka lawe ʻia ʻana o ka puna a me ke olakino iwi. ʻO nā kumuwaiwai maikaʻi o ka Vitamin D me nā iʻa momona e like me ka salemona, nā hua manu, a me nā meaʻai paʻa ^[10] .

4. Hōʻalo i nā meaʻai i hana ʻia

Nānā ʻole i ke ʻano o ke ola āu i loko, ʻo ka mālama ʻana i ka meaʻai i hana ʻia me ka ultra-diprosed i kahi mea nui ka mea nui loa. No laila, ʻo ka hana mua e hoʻomaʻemaʻe i kāu lumi kuke, ka pākaukau o ke keʻena, nā ipu kīʻaha e like me nā biscuits, nā kuki, nā pōpō, nā mea ʻai a me nā meaʻono a mālama wale i nā meaʻai āpau a i hoʻoliʻiliʻi liʻiliʻi paha e like me nā huaʻai, nā lau, nā nati, nā pīni, ka tī, yogurt, protein protein holoholona wīwī, nā mea inu inu ʻole a me nā aila olakino a pēlā aku. Ma kēia ala, e nele ka hapa nui o kāu mau meaʻai i ka calorie-dense, addictive, junk food i hiki ke hōʻeha i kou olakino. ^[3] .

A alo alo! ʻO ka hapanui o mākou he nui nā hanana kaiāulu e like me nā lā hānau, nā hālāwai a me nā ʻaha kūkā e hōʻona ai i ka makemake nui ʻana i nā mea ʻai maikaʻi ʻole, no laila ʻaʻohe o lākou wahi i loko o kā mākou pā hale ^[6] .

5. E kaupalena i ka caffeine

Mālama nā keʻena i nā pantry a i ʻole nā ​​hale ʻaina me ka palena palena ʻole i ke kofe a me ke kī. ʻO ke kiʻi maʻalahi ʻana i kēia mau mea inu inu caffeine hiki ke hopena i ka hoʻohana kiʻekiʻe. Ua ʻike ʻia nā noiʻi ʻana e hoʻomohala paha nā wahine i nā ʻano hana kūlohelohe ma mua o nā kāne e like me ka meaʻai māmā, ka puhihaka ʻana, a me ka inu ʻana i ka nui o nā caffeine, ke hana lākou no nā hola lōʻihi. Ua ʻike ʻia ka noiʻi ʻana hiki i ke koʻikoʻi ke kumu i ka poʻe e koho i nā koho kō a kiʻekiʻe-kō a maikaʻi ʻole hoʻi.

ʻOiai ʻaʻohe i loko o ke kofe a me ka tī unsweetened, hiki iā lākou ke hoʻoliʻiliʻi i ka lawe ʻana o nā meaʻai i nā meaʻai ʻē aʻe, hoʻonui i nā pono o ka wai, a hoʻopilikia paha i ka hiamoe e pili ana i ka nui a me ka manawa o ka lawe ʻana i ka caffeine. No laila he manaʻo maikaʻi e kaupalena i kāu lawe ʻana i ka caffeine i 1-2 mau kīʻaha, ma mua o ka lā, ua hoʻokaʻawale ʻia mai nā papa ʻaina ^{[7] [8]} .

6. Lawe i ka meaʻai i hoʻomoʻa ʻia i ka home e like me ka hiki

ʻOiai ʻo ka ʻai ʻana i nā meaʻai i hana ʻia e ka home a hiki i ka calorie-laden, ke kaukaʻi ʻia i ka mea āu e kuke ai, akā ʻoi aku ka mana o ka nui a me ke ʻano o nā mea hoʻohui āu e hoʻohui ai i kāu pāʻina ma mua o nā mea āu e ʻai ai ma nā hale ʻaina a me nā wahi meaʻai ʻē aʻe. ^[3] . Manaʻo kekahi mau neuros Scientists hiki i nā meaʻai hyper-palatable ke wehewehe iki i ka maʻi pīpī momona e kū nei ka honua.

ʻO nā meaʻai hyperpalatable ka mea i hoʻouka ʻia me ka momona, kō a me ka paʻakai e ʻumeʻume ai a hoʻopūʻiwa - aka nā meaʻai i hana ʻia e ka lehulehu. No laila, ʻo ka lawe ʻana i kāu papaʻai i hana ʻia e ka home e hiki ke hōʻemi i kou hōʻike ʻana i nā meaʻai hyperpalatable a hoʻemi paha i kou makaʻu i ka hoʻomohala ʻana i ka meaʻai ^{[5] [6]} .

aila maikai no ka lauoho manoanoa

7. E aʻo e hoʻokaʻawale ma waena o ka Pololi Emotional a me ka Pololi pololi

Huikau ka hapanui o mākou ma waena o nā mea ʻelua a hoʻopau i ka ʻai ʻana i ka meaʻai a ko mākou kino e koi ʻole ai ^[9] .

8. E ʻike i nā mīkini hana pono no ke koʻikoʻi pili i ka hana

Noʻonoʻo: Ua hōʻike ʻia nā ʻano noiʻi like ʻole e hōʻemi ana ka noʻonoʻo ʻana i ke koʻikoʻi ma ke kōkua ʻana iā mākou e noʻonoʻo pono i kā mākou koho ʻana i ka meaʻai. Me ka hoʻomaʻamaʻa, hiki paha iā ʻoe ke nānā pono a pale i ka impulse e kiʻi i nā meaʻai hōʻoluʻolu. No laila, e hoʻolōʻihi ma kahi o 1-2 mau minuke o ka hanu noʻonoʻo i kēlā me kēia mau hola e kōkua ai i ka mālama ʻana i ke koʻikoʻi ^{[10] [umikumākahi]} .

Kākoʻo kaiāulu: ʻO nā hoa aloha, nā hoa hana a me nā kumu ʻē aʻe o ke kākoʻo kaiāulu e like me ka hopena maikaʻi i ka hoʻohaʻahaʻa ʻana i ke kaumaha. ʻIke maikaʻi ka poʻe me ke koʻikoʻi ke loaʻa iā lākou ke kākoʻo kaiaulu a me ke kuleana. No laila, e kiʻi i ka mea inu a i ʻole kahi pāʻina me nā hoaaloha a me ka ʻohana e hoʻokuʻu i kahi mahu!

9. E hoʻoneʻe i kou kino

ʻIke mākou āpau he mea nui ka hoʻoikaika kino i ke olakino holoʻokoʻa, akā ʻo ka hapanui o mākou e hakakā nei e hoʻolaʻa i ka manawa no ia wale nō. ʻO ka noho ʻana ma hope o kahi pākaukau i ka lā holoʻokoʻa me ka hana liʻiliʻi a i ʻole hana hiki ke hōʻino i kāu olakino a me kou olakino kino ^[12] . I ke ʻano o ke olakino kino, hiki i ka noho hoʻolōʻihi ke hoʻonui i kou makaʻu i nā maʻi maʻi mau e like me ka maʻi kō, ka maʻi puʻuwai a me ka maʻi ʻaʻai hoʻi.

Ke hele nei i ka lua wai mamao loa mai kāu pākaukau, a i ʻole ke hele wikiwiki ʻana i kahi pākaukau o kahi mea hana e kūkākūkā ma mua o ka hoʻohana ʻana i ka leka uila / kamaʻilio kūloko, a i ʻole ka hoʻohana ʻana i kahi noho e kū pākaukau ma kahi o kahi pākaukau maʻamau he maʻalahi a maʻalahi hoʻi. nā ala e hoʻohui i ka neʻe hou i kāu lā hana ^[13] .

10. E noʻonoʻo i nā calorie

Loaʻa i nā wahine ka nui o nā mākala haʻahaʻa a me nā momona momona kiʻekiʻe a ʻoi aku ka liʻiliʻi ma mua o nā kāne. A ʻo kahi hopena, pono nā wahine i ka liʻiliʻi o nā calories e mālama i ke kaupaona kino olakino a me ka pae o ka hana. No laila, he mea like ka mālama ʻana i ka helu o nā meaʻai i hoʻopau ʻia e like me ka noʻonoʻo ʻana i ka maikaʻi ^{[12] [13]} .

ʻO Karthika Thirugnanam kahi Kauka Nutrist Clinical / Dietitian ma Tucker Medical, Singapore. Ma ke ʻano he dietitian lapaʻau, hoʻomaʻamaʻa ʻo Ms. Thirugnanam i nā ʻano mea like ʻole o ka dietetics e like me ka ʻōlelo aʻoaʻo aʻoaʻo, ka noʻonoʻo a me ka hōʻike ʻana, ka hoʻomohala ʻana i ka meaʻai a me ka hoʻopili pono ʻana o ka meaʻai i ka moʻomeheu.

1. [1]ʻĀina Hoʻolauleʻa. (n.d.). WEEK NUTRITION MAKAHIKI. Ua kiʻi ʻia mai https://www.indiacelebrating.com/events/national-nutrition-week/
2. [elua]ʻO Gay, J. (2018). ʻO ke olakino o nā wahine: kahi kuanaʻike honua. Kahului.
3. [3]Willett, W. (2017). ʻAi, inu, a olakino: ʻo ke alakaʻi ʻo Harvard Medical School i ka ʻai olakino. ʻO Simona lāua ʻo Schuster.
4. [4]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Loiloi i ka hao a me kona mea nui no ke olakino kanaka. Ka puke pai o ka noiʻi ʻana i nā ʻepekema ʻepekema: ka puke pai mana o ka University of Medical Science o Isfahan, 19 (2), 164.
5. [5]N Gearhardt, A., Davis, C., Kuschner, R., & D Brownell, K. (2011). ʻO ka hiki i ka mea hōʻalo o nā meaʻai hyperpalatable. ʻO nā loiloi hōʻino lāʻau o kēia manawa, 4 (3), 140-145.
6. [6]Doğan, T., Tekin, E. G., & Katrancıoğlu, A. (2011). E hānai ana i kou mau manaʻo: kahi ana hōʻike pilikino o ka ʻai ʻana i ka naʻau. Procedia-Social and Behavioural Science, 15, 2074-2077.
7. [7]Bortolus, R., Blom, F., Filippini, F., van Poppel, M. N., Leoncini, E., de Smit, D. J., ... & Mastroiacovo, P. (2014). Ka pale ʻana i nā malformations hānau a me nā hopena hāpai ʻē aʻe me nā 4.0 mg o ka folic acid: ka hoʻokolohua hoʻokolohua kaulike kaiāulu i hoʻokumu ʻia ma Italia a me Netherlands. Hāpai keiki BMC a me ka hānau keiki, 14 (1), 166.
8. [8]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Loiloi i ka hao a me kona mea nui no ke olakino kanaka. Ka puke pai o ka noiʻi ʻana i nā ʻepekema ʻepekema: ka puke pai mana o ka University of Medical Science o Isfahan, 19 (2), 164.
9. [9]O'Connor, D. B., Jones, F., Conner, M., McMillan, B., & Ferguson, E. (2008). Nā hopena o ka hassles i kēlā me kēia lā a me ke ʻano o ka ʻai ʻana i ka lawena ʻai. Psychology Ola, 27 (1S), S20.
10. [10]ʻO Feskanich, D., Willett, W. C., & Colditz, G. A. (2003). ʻO ka calcium, wikamina D, ka hoʻohana ʻana i ka waiū, a me nā haʻihaʻi o ka pūhaka: kahi noiʻi prospective i waena o nā wahine postmenopausal. ʻO ka puke pai ʻAmelika o ka meaʻai pilikino, 77 (2), 504-511.
11. [umikumākahi]Katterman, S. N., Kleinman, B. M., Hood, M. M., Nackers, L. M., & Corsica, J. A. (2014). ʻO ka noʻonoʻo noʻonoʻo ʻana ma ke ʻano he mea kōkua no ka ʻai ʻana, ka ʻai ʻana i ka naʻau, a me ka pohō kaumaha: he loiloi ʻōnaehana. Nā ʻano ʻai, 15 (2), 197-204.
12. [12]Hallam, J., Boswell, R. G., DeVito, E. E., & Kober, H. (2016). Nānā: ke olakino a me ke olakino kāne: nā ʻokoʻa pili i ke kāne i ka makemake ʻana i ka meaʻai a me ka momona. ʻO ka puke pai ʻo Yale o ka biology a me nā lāʻau lapaʻau, 89 (2), 161.
13. [13]Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Silver, M. A., Mitchell, M. S., & Alter, D. A. (2015). ʻO ka manawa noho a me ka hui pū ʻana me ka makaʻu no ka maʻi, ka make ʻana, a me ka haukapila i nā mākua: kahi loiloi ʻōnaehana a me nā meta-analysis. Nā leka o ka lāʻau kūloko, 162 (2), 123-132.

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