ʻO nā huaʻai a me nā huaʻai he pūʻulu o nā meaʻai meaʻai pono e ʻai i kēlā me kēia lā. ʻO kēia kekahi o nā pūʻulu koʻikoʻi ma ke ʻano o ka hoʻohui ʻana, me nā haneli o nā huahana like ʻole. Loaʻa iā lākou ka nui o nā mea trace, nā huaora o nā hui like ʻole, ka fiber dietary.
ʻO ka hapa nui, ʻo nā huaʻai a me nā mea kanu nā meaʻai haʻahaʻa-calorie, akā naʻe ʻoiai kā lākou mau pōmaikaʻi kānalua no ke kino o ke kanaka, ma muli o ka hemahema o nā waikawa amino pono (leucine a me ka sulfur) a me ka haʻahaʻa haʻahaʻa protein, ʻaʻole pono nā hua a me nā hua. ke kumu o ka ai no ka manawa lōʻihi. meaʻai.
Hiki ke ʻai ʻia nā huaʻai a me nā meaʻai i nā mea hou a i ʻāpana o nā kīʻaha paʻakikī. ʻOi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻana i nā salakeke huaʻai me nā aila mea kanu kūlohelohe maoli ʻole, nā huaʻai a me nā hua salakeke i hoʻomaʻamaʻa maikaʻi ʻia me nā huahana waiū fermented (no ka laʻana, nā yoghurts kūlohelohe me ka ʻole o ke kō). ʻOi aku ka maikaʻi o ka ʻai ʻana i nā huaʻai a me nā mea kanu i ko lākou ʻano maka - i kēia hihia, ʻoi aku ka liʻiliʻi o ka nalowale o nā meaʻai a me nā huaora (no ka laʻana, hoʻopau maʻalahi ka ascorbic acid i ka wā o ka mālama ʻana i nā huahana).
Hiki ke hoʻopōʻino ʻia nā huaʻai a me nā huaʻai e nā fungi, bacteria a me nā maʻi. I ke kūʻai ʻana, e nānā pono i ka huahana - nā hiʻohiʻona o ka wilting, ka pala, ka pala, kahi ʻala maikaʻi ʻole a i ʻole ka nui o ka wai e hōʻike ana i kahi huahana haʻahaʻa a palekana. Ma waho aʻe o nā loli i ʻike ʻia, hiki ke hoʻohaumia ʻia nā huaʻai, nā huaʻai, nā mea kanu a me nā ʻōmaʻomaʻo me salmonella a me listeria, hū, helminth larvae, giardia cysts a me nā maʻi ʻē aʻe, nā maʻi a me nā parasites. Nui nā hua a me nā hua i ulu me ka hoʻohana ʻana i nā mea kanu mineral a me nā pesticides. Akā ʻo nā hua ʻāhiu a me nā huaʻai hiki ke hōʻiliʻili i nā radionuclides a me nā mea ʻawaʻawa (lead, arsenic, cadmium, mercury).
E ho'āʻo e kūʻai i nā huaʻai a me nā meaʻai ma nā hale kūʻai kūʻai kūʻai. Inā kānalua, mai kānalua e koi i nā palapala e hōʻoia ana i ka maikaʻi a me ka palekana o ka huahana, pono ka mea kūʻai aku e hōʻike iā ʻoe. I ke kūʻai ʻana i nā huaʻai a me nā mea kanu ma nā mākeke a me nā hale kūʻai, mai hoʻāʻo i nā huahana (e like me ka hua waina a i ʻole nā huaʻai), no ka mea hiki ke ʻai ʻia nā huaʻai a me nā mea kanu ma hope o ka holoi pono ʻana ma lalo o ka wai kahe e pale ai i ka ulu ʻana o ka meaʻai.
Pono e holoi pono i nā huaʻai a me nā mea kanu ma lalo o ka wai kahe no ka liʻiliʻi o 5 mau minuke, inā hiki, e hoʻoinu iā lākou i ka wai maʻemaʻe no hoʻokahi hola ma mua o ka holoi ʻana. Eia nō naʻe, no ka hōʻoia ʻana i ka palekana ʻoi loa, ʻo nā lau lau a me nā mea kanu i manaʻo ʻia no ka hoʻomākaukau ʻana i nā meaʻai anu me ka ʻole o ka mālama wela hou aʻe e ʻōlelo ʻia e holoi ʻia me ka wai kahe a hoʻonā ʻia i loko o kahi solution 3% acetic acid a i ʻole 10% solution paʻakai maʻamau no 10 mau minuke, ukali ʻia. ma ka holoi ʻana me ka wai kahe a maloʻo.
No nā huaʻai hou a me nā mea kanu, ʻo ka hapa haʻahaʻa o ke keʻena i manaʻo ʻia, ma ke ʻano he lula, i hoʻokaʻawale ʻia mai ka ʻāpana ākea e ke aniani aniani a hoʻolako ʻia me nā pā kūikawā. ʻAʻole ʻōlelo ʻia e hoʻoneʻe i kēia papa aniani, no ka mea hiki iā ʻoe ke mālama i kahi haʻahaʻa i loko o nā pahu a pēlā e kōkua ai e mālama i ka hou o nā huaʻai a me nā mea kanu. Ma mua o ka waiho ʻana, hoʻomaʻemaʻe i nā huaʻai a me nā mea kanu mai ka lepo, holoi, holoi me kahi lole maloʻo a hoʻokomo i loko o nā ʻeke plastik. E mālama i nā hua i loko o kahi pahu i hoʻopaʻa ʻia a i ʻole nā ʻeke plastik ma ka papa waena. Manaʻo ʻia nā kīʻaha mākaukau o nā mea kanu maka a me nā mea kanu e mālama ʻia i loko o ka friji ma kahi mahana o +2 a +6 ° C no nā minuke 30. Manaʻo ʻia e mālama i nā mea kanu a me nā hua i loko o nā pahu ʻokoʻa, ʻoiai e nānā mau ʻia a holoi ʻia i ka condensate i ʻike ʻia ma luna o lākou; ʻoi aku ka maʻalahi o nā pahu me kahi poʻi kūikawā e mālama ana i ka haʻahaʻa e pono ai, me ka mea, ʻaʻole pono e holoi ʻia nā hāʻule.
ʻO nā huaʻai a me nā mea kanu ʻaʻole pono e mālama ʻia i loko o ka friji: pineapple, alani, watermelon, basil, eggplant, banana, pomegranate, grapefruit, ginger, lime, lemon, mango, kukama, papaya, pepa, tomato, persimmon, apple. Ma keʻano maʻamau, pili wale kēia i nā huaʻai paʻa a ʻoki ʻole ʻia. ʻAʻole makemake ʻia e waiho i kēia mau mea kanu a me nā huaʻai i ka lā pololei a i ʻole kokoke i ka umu.
Ma kahi ʻeleʻele ʻoluʻolu hiki iā ʻoe ke mālama i nā aniani, kālika, ʻuala, paukena, zucchini, squash, shallots. ʻO ka mea nui ka loaʻa ʻana o ka ea maikaʻi.