O ta'iala tau taumafa eseese ma fa'amatalaga fa'apitoa fa'apitoa e fautuaina ai le 'ai atili o fualaau 'aina ma fuala'au 'ai e fesoasoani e fa'aitiitia le lamatiaga o fa'ama'i tumau. Ae le'i i ai se fa'amatalaga manino ma le lisi o ia oloa.
Masalo o iʻuga o suʻesuʻega na lomia Iuni 5 i le tusi o talaaga CDC (Centers for Disease Control and Prevention, o se ofisa feterale o le American Department of Health and Human Services) o le a faasaʻoina lenei tulaga. O le suʻesuʻega na fesoʻotaʻi ma faʻafitauli o le puipuia o faʻamaʻi tumau ma faʻatagaina e fautuaina se metotia mo le faʻailoaina ma le faʻavasegaina o meaʻai e aoga tele i le faʻafitauli o faʻamaʻi.
O le tusitala taʻitaʻi o Jennifer Di Noya, o se polofesa o sociology i le Iunivesite o William Paterson i New Jersey o loʻo faʻapitoa i le soifua maloloina lautele ma filifiliga o meaʻai, na tuʻufaʻatasia se lisi faʻamaonia o 47 "meaʻai" e faʻavae i luga o mataupu faavae o le taumafaina ma faʻamaoniga faasaienisi. Mo se faʻataʻitaʻiga, o vine ma fualaau faisua o le aiga aniani-kaliki sa aofia i lenei lisi "ona o le faʻaitiitia o le lamatiaga o faʻamaʻi cardiovascular ma neurodegenerative ma nisi ituaiga o kanesa."
Di Noya ona togiina lea o meaʻai e faʻavae i luga o le paleni o le "tamaoaiga". Na ia taulaʻi atu i le 17 nutritive "o le soifua maloloina lautele taua mai le vaaiga a le UN Meaʻai ma Faʻatoʻaga Faʻalapotopotoga ma le Inisetiute o Faʻafomaʻi." Nei o potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folic acid, zinc ma vitamini A, B6, B12, C, D, E ma le K.
Mo se meaʻai e tatau ona avea o se lelei mafuaʻaga o meaʻai, e tatau ona maua ai a itiiti mai 10% o le aso taua o se faʻapitoa fualaʻau. Sili atu nai lo le 100% o le taua i aso uma o se tasi meaʻai e le maua ai se faʻaopoopoga penefiti i le oloa. Meaʻai na faʻatulagaina faʻavae i luga o le kalori mataupu ma "bioavailability" o nutrient taʻitasi (o lona uiga, o se fuataga o le a le tele o le tino e mafai ona faʻamanuiaina mai le paleni i meaʻai).
O mea'ai e ono (raspberries, tangerines, cranberries, garlic, aniani ma blueberries) mai le uluai lisi e le'i ausia tulaga mo meaai "mafaufau lelei". O le vaega o totoe nei i le fa'asologa o mea'ai. O mea'ai e maualuga i mea'ai ae maualalo i kalori o lo'o lisi muamua. I tafatafa o le oloa o loʻo i totonu o puipui o loʻo i ai lona faʻatatau, o le mea e taʻua o le nutritional saturation rating.
- Watercress (togi: 100,00)
- Kapisi Saina (91,99)
- Chard (89,27)
- Leafa Fua (87,08)
- Pisiki (86,43)
- Chicory (73,36)
- Latisi (70,73)
- Pasili (65,59)
- Romaine letisi (63,48)
- Greens collard (62,49)
- Laupapa lanumeamata (62,12)
- Sinapi Green (61,39)
- Faʻamaoni (60,44)
- Chives (54,80)
- Brownhall (49,07)
- Dandelion Green (46,34)
- Pepper Mumu (41,26)
- Arugula (37,65)
- Broccoli (34,89)
- Maukeni (33,82)
- Pisele tatupu (32,23)
- Aniani lanumeamata (27,35)
- Kohlrabi (25,92)
- Kauli (25,13)
- Kapisi paepae (24,51)
- Karoti (22,60)
- Tomato (20,37)
- Lemoni (18.72)
- Salati ulu (18,28)
- Strawberries (17,59)
- Aliki (16,91)
- maukeni (maukeni) (13,89)
- Moli (12,91)
- Lime (12,23)
- Lanu lanu piniki / mumu (11,64)
- Rutabaga (11,58)
- Faʻasologa (11,43)
- Pilekipeli (11,39)
- E foliga mai (10,69)
- pateta suamalie (10,51)
- Lanu Paʻepaʻe (10,47)
I se tulaga lautele, 'ai tele kapisi,' eseʻese o lettuce lau, ma isi fualaʻau ma maua ai le sili ona lelei mai lau 'aiga!
O se punavai:
Nofoaga autu mo le Faʻatonutonuina ma Faʻamaʻi