23 Ke aʻo ma Low Carb a me nā momona momona - Manawa e hoʻomaha ai i ke kino

Anter

• Nā haʻawina
• Kaumaha emi
• LDL (ʻino) kolesterol
• HDL (maikaʻi) kolesterol
• Nā Triglycerides
• ʻO ke kō kō, nā pae a me ka maʻi diabetes II
• Kaomi koko
• Ehia kanaka i pau?
• Nā hopena maikaʻi ʻole
• Ke laina lalo

I ka wā e hōʻemi ai i ke kaupaona, hoʻopaʻapaʻa pinepine nā meaola i ka hihia "carbohydrates versus fat."

ʻO ka hapa nui o nā hui olakino mainstream hoʻopaʻapaʻa i ka papaʻai momona i ka momona hiki ke alakaʻi i nā pilikia olakino, ʻoi aku ka maʻi puʻuwai.

Paipai lākou i ka papaʻai momona momona, e kaupalena ai i ka momona momona ma lalo o 30% o ka nui o nā calorie.

Eia nō naʻe, ke piʻi nei ka nui o nā noiʻi e ʻaʻa ana i ka hoʻokokoke ʻana i ka momona.

Nui ka poʻe i kēia manawa e hoʻopaʻapaʻa i kahi papaʻai momona haʻahaʻa, ʻoi aku ka kiʻekiʻe ma ka momona a me ka protein, e ʻoi aku ka maikaʻi no ka mālama ʻana a me ka pale ʻana i ka momona a me nā kūlana ʻē aʻe.

Nānā kēia ʻatikala i ka ʻikepili mai ka 23 mau haʻawina e hoʻohālikelike ana i ka paukū liʻiliʻi a me nā papaʻai momona momona.

Hoʻopili ʻia nā noiʻi āpau i nā hoʻokolohua i kāohi ʻia, a ʻike ʻia lākou āpau i nā puke pai i mahalo ʻia a nānā ʻia e nā hoa.

Nā haʻawina

ʻO ka hapa nui o nā haʻawina e hoʻohālikelike ana i nā kalebona liʻiliʻi a me nā papaʻai momona momona e kia i nā poʻe me:

• momona
• ʻano 2 diabetes
• maʻi maʻi metabolic

Ana nā mea noiʻi i nā kumu e like me:

• Kaumaha emi
• pae kolesterol
• nā triglycerides
• pae kō kō

1. Hanai, G. D. et al. ʻO ka hoʻāʻo kaulike ʻana o kahi papaʻai mimiki haʻahaʻa no ka momona.Ka Nūpepa Lapaʻau ʻo New England, 2003.

Lāliʻi: Kanaonokumamākolu mau mākua me ka momona ka ukali ma hope o ka momona momona a i ʻole ka papaʻai momona haʻahaʻa no 12 mau mahina. Ua kapu ʻia ka pae momona momona.

Kaumaha emi: Ma hope o 6 mau mahina, ua lilo ka pūʻulu carb haʻahaʻa i 7% o ko lākou kino kino āpau, ke hoʻohālikelike ʻia me ka pūʻulu momona haʻahaʻa, i lilo ka 3%. ʻO ka ʻokoʻa ka helu helu ma 3 a me 6 mau mahina akā ʻaʻole ma 12 mau mahina.

Panina: Ua ʻoi aku ka nui o ke kaupaona ma ka pūʻulu carb haʻahaʻa, a he mea nui ka ʻokoʻa ma 3 a me 6 mau mahina, akā ʻaʻole naʻe 12. ʻOi aku ka nui o ka hoʻomaikaʻi ʻana o ka hui kalbba haʻahaʻa i nā triglycerides koko a me HDL (kolesterol maikaʻi), akā like nā meaola ʻē aʻe i waena o nā hui. .

2. Samaha, F. F. et al. ʻO kahi haʻahaʻa-momona i hoʻohālikelike ʻia me ka papaʻai momona momona i ka momona nui.Ka Nūpepa Lapaʻau ʻo New England, 2003.

Lāliʻi: I kēia noi ʻana, he 132 poʻe me ka momona nui (ka awelika BMI o 43) i ukali i kahi momona momona a i ʻole ka papaʻai momona haʻahaʻa no 6 mau mahina. He nui ka poʻe i loaʻa i ka maʻi maʻi metabolic a i ʻole ʻano diabetes ʻelua. ʻO ka poʻe i ka papaʻai momona momona ka mea i kaupalena ʻia i ka lawe ʻana o ka kalori.

Kaumaha emi: Ua lilo ka hui carb haʻahaʻa i ka awelika o 12.8 paona (5.8 kg), ʻo ka hui momona momona i lilo he 4.2 paona wale nō (1.9 kg). ʻO ka ʻokoʻa ka helu helu.

Panina: ʻO ka poʻe i ukali i ka papaʻai momona haʻahaʻa i nalowale ma kahi o ʻekolu mau manawa ke kaumaha ma mua o ka poʻe ma ka papaʻai momona haʻahaʻa.

Aia kekahi ʻokoʻa helu nui i nā biomarkers he nui:

• Nā Triglycerides hāʻule e 38 mg / dL i ka hui kōmike haʻahaʻa, hoʻohālikelike ʻia me 7 mg / dL i ka hui momona haʻahaʻa.
• ʻIke Insulin hoʻomaikaʻi ʻia ma ka papaʻai momona haʻahaʻa, akā ua hoʻonui iki ia i ka papaʻai momona haʻahaʻa.
• Ka hoʻokēʻai i ke kō glucose Ua hāʻule nā ​​pae e 26 mg / dL i ka hui kōmike haʻahaʻa, akā na 5 mg / dL wale nō i ka hui momona haʻahaʻa.
• Insulina ua hāʻule nā ​​pae e 27% i ka hui kōmike haʻahaʻa, akā ua ala iki aʻe ia i ka hui momona haʻahaʻa.

Ma ke ʻano holoʻokoʻa, hana ka papaʻai momona haʻahaʻa i nā keu pono no ke kaupaona a me nā biomarkers kī i kēia aʻo.

3. Sondike, S. B. et al. ʻO ka Pai no Pediatrics, 2003.

Lāliʻi: He kanakolu a ʻōpio me ka paona kaupaona i ukali ʻia i ka papa ʻaukā momona a i ʻole ka papaʻai momona momona no 12 mau pule. ʻAʻole kekahi pūʻulu i hoʻokapu i kā lākou ʻai calorie.

Kaumaha emi: ʻO ka poʻe ma ka papaʻai momona haʻahaʻa ua lilo ka 21.8 paona (9.9 kg), ʻo ka poʻe ma ka papaʻai momona momona i lilo i 9 paona (4.1 kg) wale nō. ʻO ka ʻokoʻa ka helu helu.

Panina: Ua lilo ka hui carb haʻahaʻa i ka 2.3 manawa i ke kaumaha a ua hoʻoliʻiliʻi nui i nā pae kolesterol triglyceride a me nā non-high-density lipoprotein (non-HDL). ʻO ka lipoprotein huina a me ka haʻahaʻa (LDL) - a i ʻole "maikaʻi" kolesterol - i hāʻule i ka pūʻulu momona haʻahaʻa wale nō.

4. Brehm, B. J. et al. ʻO ka hoʻāʻo ʻana i ka hoʻohālikelike ʻana i ka papa ʻaihue kolokolo haʻahaʻa loa a me ka papa ʻaina momona i kaupalena ʻia e ka kalori i ke kaupaona o ke kino a me nā mea pilikia i ka maʻi maʻi maʻi i nā wahine olakino.ʻO ka puke pai o Endocrinology Clinical & Metabolism, 2003.

Lāliʻi: He kanalimakūmākolu mau wahine i loaʻa ka momona akā ua olakino maikaʻi i ukali ʻia i ka momona momona a i ʻole ka papaʻai momona momona no 6 mau mahina. ʻO ka pūʻulu momona haʻahaʻa i kaohi i kā lākou lawe ʻana i ka calorie.

Kaumaha emi: ʻO ka poʻe i ka hui paukū haʻahaʻa i nalowale i ka awelika o 18.7 paona (8.5 kg), ʻo ka poʻe ma ka papaʻai momona momona ua lilo ka awelika o 8.6 paona (3.9 kg). ʻO ka ʻokoʻa ka helu helu ma 6 mau mahina.

Panina: Ua lilo ka hui carb haʻahaʻa i nā manawa he 2,2 ma mua o ka pūʻulu momona haʻahaʻa. Ua hoʻomaikaʻi nui ʻia nā lipids koko no kēlā me kēia hui, akā ʻaʻohe ʻokoʻa nui ma waena o nā hui.

5. Aude, Y. W. et al. .Waihona o nā lāʻau lapaʻau kūloko, 2004.

Lāliʻi: Kanaono poʻe me ke kaupaona kaumaha i ukali i kekahi papaʻai momona haʻahaʻa i kiʻekiʻe i ka momona momona, a i ʻole ka papaʻai momona momona e pili ana i ka National Cholesterol Education Program (NCEP). Ua ukali lākou i ka papaʻai no 12 mau pule

Ua kapu nā hui ʻelua i kā lākou lawe ʻana i ka calorie.

Kaumaha emi: Ua lilo ka hui carb haʻahaʻa i ka awelika o 13.6 paona (6.2 kg), ʻoiai ka hui momona momona i lilo i 7.5 paona (3.4 kg). ʻO ka ʻokoʻa ka helu helu.

Panina: Ua lilo ka hui carb haʻahaʻa i 1.8 mau manawa ke kaumaha, a ua hoʻololi ʻia kekahi mau loli i nā biomarkers:

• Lākiō puhaka-i-hip he māka no ka momona o ka ʻōpū. Ua hoʻomaikaʻi iki ʻia kēia māka ma ka pahu haʻahaʻa akā ʻaʻole naʻe i ka hui momona.
• Huina kolesterol hoʻomaikaʻi i nā hui ʻelua.
• Nā Triglycerides hāʻule e 42 mg / dL i ka hui kōmike haʻahaʻa, hoʻohālikelike ʻia me 15.3 mg / dL i ka hui momona haʻahaʻa. Eia nō naʻe, ʻaʻole koʻikoʻi ka ʻokoʻa ma waena o nā hui.
• Ka nui o ka huna huna LDL hoʻonui ʻia e 4.8 nm, a me ka pākēneka o liʻiliʻi, LDL mānoanoa ua hoʻemi ʻia nā hunaahi e 6.1% i ka hui kōmike haʻahaʻa. ʻAʻohe mea ʻokoʻa i ka hui momona momona, a ʻaʻole i nui ka helu ma waena o nā hui.

Ma ke ʻano holoʻokoʻa, ua emi ka nui o nā kaupaona momona a loaʻa kekahi mau hoʻomaikaʻi i nā ʻano pilikia ʻē aʻe no ka maʻi maʻi ʻōpū.

6. Yancy, W. S. Jr. ma. Nā Annals o ka Lapaʻau Kūloko, 2004.

Lāliʻi: I kēia noi ʻana, 120 mau kānaka me ke kaupaona kiʻekiʻe a me nā kiʻekiʻe o ke koko i ukali ʻia ma hope o ka paukū liʻiliʻi a i ʻole ka papaʻai momona momona no 24 mau pule. ʻO ka pūʻulu momona haʻahaʻa i kaohi i kā lākou lawe ʻana i ka calorie.

Kaumaha emi: Ua lilo ka poʻe i ka hui paukū haʻahaʻa i 20.7 paona (9.4 kg) o ko lākou kino kino, hoʻohālikelike ʻia me 10.6 paona (4.8 kg) i ka hui momona momona.

Panina: Ua lilo ka nui o nā kānaka i ka hui momona i ka nui o ke kaupaona a ʻoi aku ka nui o ka hoʻomaikaʻi ʻana i nā triglycerides koko a me ka HDL (maikaʻi) kolesterol.

7. Volek, J. S. et al. Nānā & Metabolism (Ladana), 2004.

Lāliʻi: I loko o kahi noiʻi e pili ana i ka poʻe 28 me ka momona a i ʻole ka paona, ua ukali nā wahine i ka paona haʻahaʻa a i ʻole ka papaʻai momona momona no 30 mau lā, a ua ukali nā kāne i kekahi o kēia mau papaʻai no 50 mau lā. Ua kapu ʻia nā papa ʻaina ʻelua.

Kaumaha emi: Ua lilo ka nui o nā kaupaona i ka poʻe haʻahaʻa. Heʻoiaʻiʻo loa kēia no nā kāne, ʻoiai lākou i ʻai i ka nui o nā calorie ma mua o ka pūʻulu momona haʻahaʻa.

Panina: ʻO ka poʻe i ka hui paukū liʻiliʻi i lilo ka nui o ke kaupaona ma mua o ka poʻe i ka hui momona. ʻO nā kāne ma ka papaʻai momona haʻahaʻa ua nalowale ʻekolu mau manawa o ka momona o ka ʻōpū e like me nā kāne ma ka papaʻai momona haʻahaʻa.

8. Meckling, K. A. et al. Hoʻohālikelike o kahi papaʻai momona momona i ka papaʻai low-carbohydrate ma ke kaupaona ʻana, ka haku ʻana o ke kino, a me nā mea pilikia no ka maʻi diabetes a me ka maʻi maʻi maʻi i loko o ka noho manuahi, nā kāne a me nā wahine kaupaona.ʻO ka puke pai o Endocrinology Clinical & Metabolism, 2004.

Lāliʻi: Kanahā mau kānaka me ke kaona kaupaona i ukali i kekahi karbb haahaa a i ʻole ka papaʻai momona momona no 10 mau pule. Loaʻa i kēlā me kēia hui ka loaʻa o ka calorie like.

Kaumaha emi: Ua lilo ka hui paukū haʻahaʻa i 15.4 paona (7.0 kg), a ua lilo ka pūʻulu momona haʻahaʻa i 14.9 paona (6.8 kg). ʻAʻole koʻikoʻi ka ʻokoʻa.

Panina: Ua lilo nā hui like i ka nui o ke kaupaona, a ua hana pū kekahi

• Kaomi koko hoʻemi i nā hui ʻelua, systolic a me diastolic.
• Huina a LDL (ʻino) kolesterol ua hoʻemi i ka hui momona haʻahaʻa wale nō.
• Nā Triglycerides hāʻule i nā hui ʻelua.
• HDL (maikaʻi) kolesterol ua ala aʻe i ka hui kōmike haʻahaʻa, akā ua hāʻule i ka hui momona haʻahaʻa.
• Koko kō iho i loko o nā hui ʻelua, akā ʻo ka pūʻulu carb haʻahaʻa wale nō i emi i loko insulina pae. Hōʻike kēia i ka hoʻomaikaʻi ʻana o ka insulin.

9. Nickols-Richardson, S. M. et al. ʻIke ʻia ka pōloli ʻike ʻia a ʻoi aku ka nui o ka pohō kaumaha i nā wahine premenopausal kaupaona e ʻai ana i ka low-carbohydrate / high-protein vs high-carbohydrate / low-fat diet.Ka Nupepa o ka ʻAhahui Dietetic ʻAmelika, 2005.

Lāliʻi: Iwakāluakūmāwalu mau wahine me ke kaupaona, ʻaʻole i hiki i ka menopause, hoʻopau ʻia i ka paukū liʻiliʻi a i ʻole ka papaʻai momona momona no 6 mau pule. ʻO ka papaʻai momona momona ka mea i kapu ʻia.

Kaumaha emi: ʻO ka poʻe i ka hui kōmi haʻahaʻa ua lilo he 14.1 paona (6.4 kg), ʻo ka poʻe i ka hui momona momona i lilo i 9.3 paona (4.2 kg). ʻO nā hopena he helu nui.

Panina: ʻOi aku ka nui o ka pohō kaumaha me ka papaʻai momona haʻahaʻa, a ua hoʻemi ʻia ka pōloli, ke hoʻohālikelike ʻia me ka papa momona momona.

10. Daly, M. E. et al. Nā hopena pōkole o ke olakino dietric-restriction koʻikoʻi loa i ka maʻi diabetes Type 2.Kauka Diabetes, 2006.

Lāliʻi: I loko o kēia hoʻopaʻa ʻana he 102 mau kānaka me ka maʻi ʻaʻai ʻano 2 i loaʻa i ka ʻōlelo aʻoaʻo koleka haʻahaʻa a haʻahaʻa paha no 3 mau mahina. Ua ʻōlelo ʻia ka poʻe ma ka pūʻulu momona e hōʻemi i nā nui o ka hapa.

Kaumaha emi: Ua lilo ka hui hakahaka haʻahaʻa i nā 7.8 paona (3.55 kg), ʻo ka mea momona momona i lilo wale i 2 paona (0.92 kg). ʻO ka ʻokoʻa ka helu helu.

Panina: Ua emi ka nui o ke kaupaona momona a ua ʻoi aku ka hoʻomaikaʻi o kā lākou lakio koleke / HDL. ʻAʻohe mea ʻokoʻa i nā triglycerides, ke kaomi koko, a i ʻole HbA1c (kahi māka no nā pae kō kō) ma waena o nā hui.

11. McClernon, F. J. et al. ʻO ka momona (Spring Spring), 2007.

Lāliʻi: I kēia noi ʻana, ua ukali nā kānaka 119 me ke kaupaona nui i ka paukū liʻiliʻi, kaʻai ketogenic a i ʻole ka calorie i kaupalena ʻia i ka papa momona momona no 6 mau mahina.

Kaumaha emi: Ua hala nā kānaka o ka hui paukū haʻahaʻa he 28.4 paona (12.9 kg), ʻo ka poʻe o ka hui momona momona he 14.7 paona (6.7 kg).

Panina: ʻO ka hui carb haʻahaʻa ua aneane pālua ka nui o ke kaupaona a ʻike i ka liʻiliʻi o ka pōloli.

12. Gardner, C. D. et al. Ka Palapala Moʻolelo o The American Medical Association, 2007.

Lāliʻi: I kēia noi ʻana, 311 mau wahine i ʻike ʻole i ka menopause a i ʻoi paha ka momona a momona paha i ukali i kekahi o nā papa ʻaina ʻehā.

• kahi papaʻai Atbab low low
• kahi papaʻai vegetarian momona momona Ornish
• ka papaʻai Zone
• ka papaʻai LEARN

Kahi ʻia ka ʻāpana a me ka AOAO.

Kaumaha emi: Ua lilo ka nui o ke kaupaona o Atkins - 10.3 paona (4.7 kg) - ma 12 mau mahina, ke hoʻohālikelike ʻia me ka hui Ornish e lilo ana i ka 4.9 paona (2.2 kg), ka hui o ka Zone e nalo nei i ka 3.5 paona (1.6 kg), a me ka hui LEARN i ka lilo ʻana o 5.7 paona (2.6 kg).

Eia nō naʻe, ʻaʻole koʻikoʻi ka ʻokoʻa ma ka helu ma 12 mau mahina.

Panina: Ua lilo ka nui o ke kaona o ka hui Atkins, ʻoiai ʻaʻole ka ʻokoʻa i helu nui. ʻO ka hui Atkins ka hoʻomaikaʻi nui loa i ke kahe o ke koko, triglycerides, a me HDL (maikaʻi) pae kolesterol. ʻO ka poʻe i ukali iā LEARN a i ʻole Ornish, nā mea ʻai momona momona haʻahaʻa, ua hoʻoliʻiliʻi i ka LDL (maikaʻi) kolamu ma 2 mau mahina, akā ua emi nā hopena.

13. Halyburton, A. K. et al. Ka Nupepa ʻAmelika o ka Nutrical Clinical, 2007.

Lāliʻi: He kanaiwakumamākolu mau kānaka me ke kaupaona a obesity paha i ukali ʻia ma kahi hāpau liʻiliʻi, kaʻai momona momona a i ʻole ka momona momona, nā mea momona momona kiʻekiʻe no 8 mau pule. Ua kapu ʻia nā hui ʻelua.

Kaumaha emi: Ua lilo ka hui carb haʻahaʻa i 17.2 paona (7.8 kg), ʻo ka hapa momona momona i lilo i 14.1 paona (6.4 kg). ʻO ka ʻokoʻa ka helu helu.

Panina: Ua lilo ka nui o nā kaupaona momona i ke kaupaona. Ua hoʻomaikaʻi like nā hui ʻelua i ka naʻau, akā ʻo ka wikiwiki o ka hana ʻana (kahi ana o ka hana ʻike) hoʻomaikaʻi hou aʻe i ka papaʻai momona haʻahaʻa.

14. Dyson, P. A. et al. Lapaʻau diabetes, 2007.

Lāliʻi: Umikūmākolu mau poʻe me ka maʻi diabetes a me 13 me ka maʻi ʻole diabetes i ukali ʻia i ka papaʻai momona haʻahaʻa a i ʻole ka papaʻai "ʻai maikaʻi". ʻO kēia kahi kalena i kaupalena ʻia, ʻai momona momona i ʻōlelo ʻia e Diabetes UK. He 3 mau mahina ka lōʻihi o ke aʻo ʻana.

Kaumaha emi: Ua lilo ka poʻe ma ka hui paukū haʻahaʻa i ka awelika o 15.2 paona (6.9 kg), hoʻohālikelike ʻia me 4.6 paona (2.1 kg) i ka pūʻulu momona haʻahaʻa.

Panina: ʻO ka hui kōmike haʻahaʻa i nalowale ma kahi o ʻekolu mau manawa ke kaupaona e like me ka pūʻulu momona haʻahaʻa. ʻAʻohe mea ʻokoʻa i kekahi māka ma waena o nā hui.

15. Westman, E. C. et al. Nutrion & Metabolism (Ladana), 2008.

Lāliʻi: Kanawalukūmāhā mau kānaka me ka momona a me ka maʻi ʻaʻano 2 i ukali i kahi hāmele haʻahaʻa, kaʻai ketogenic a i ʻole kahi calorie i kaupalena ʻia i ka papaʻai glycemic haʻahaʻa no 24 mau pule.

Kaumaha emi: Ua emi ka nui o ke kaupaona momona - 24.4 paona (11.1 kg) - ma mua o ka hui glycemic haʻahaʻa - 15.2 paona (6.9 kg).

Panina: ʻO ka poʻe i ka hui paukū haʻahaʻa i lilo ka nui o ke kaupaona ma mua o ka hui glycemic haʻahaʻa. Kahi mea hou aʻe:

• Hemoglobin A1c iho i lalo e 1.5% i ka hui carb haʻahaʻa, hoʻohālikelike ʻia me 0.5% i ka hui glycemic haʻahaʻa.
• HDL (maikaʻi) kolesterol hoʻonui ʻia i ka hui paukū haʻahaʻa wale nō, na 5.6 mg / dL.
• Nā lāʻau diabetes ua hoʻemi ʻia a hoʻopau ʻia paha ma 95.2% o ka hui carb haʻahaʻa, hoʻohālikelike ʻia me 62% i ka hui glycemic haʻahaʻa.
• ʻO ke koko, triglycerides, a me nā māka ʻē aʻe hoʻomaikaʻi i nā hui ʻelua, akā ʻaʻole ka ʻokoʻa ma waena o nā hui i helu nui.

16. Shai, I. et al. ʻO ka hoʻēmi kino me ka low-carbohydrate, Mediterranean, a i ʻole ka papaʻai momona momona.Ka Nūpepa Lapaʻau ʻo New England, 2008.

Lāliʻi: I kēia noi ʻana, 322 poʻe me ka momona i ukali i kekahi o nā papa ʻaina ʻekolu:

• kahi papaʻai momona haʻahaʻa
• kahi kalena i kapu i ka papaʻai momona haʻahaʻa
• kahi kalena i pāpā ʻia i ka papaʻai Mediterranean

Ua ukali lākou i ka papaʻai no 2 mau makahiki.

Kaumaha emi: Ua lilo ka hui carb haʻahaʻa i 10,4 paona (4.7 kg), ua lilo ka pūʻulu momona haʻahaʻa i nā 6.4 paona (2.9 kg), a ua lilo ka hui pūʻali koa Mediterranean i ka 9.7 paona (4.4 kg).

Panina: ʻO ka pūʻulu momona haʻahaʻa i lilo ka nui o ke kaupaona ma mua o ka hui momona momona a ua ʻoi aku ka hoʻomaikaʻi o ka HDL (maikaʻi) kolesterol a me nā triglycerides.

17. Keogh, J. B. et al. Ka Nupepa ʻAmelika o ka Nutrical Clinical, 2008.

Lāliʻi: I loko o kēia noi ʻana, he 107 mau kānaka me ka momona o ka ʻōpū i ukali i kekahi karbb liʻiliʻi a i ʻole ka papaʻai momona momona, me nā kaohi calorie, no 8 mau pule.

Kaumaha emi: Ua lilo ka hui carb haʻahaʻa i ka 7.9% o ko lākou kino kaumaha, hoʻohālikelike ʻia me 6.5% i ka hui momona momona.

Panina: Ua lilo ka nui o nā kaupaona momona i ke kaupaona. ʻAʻohe mea ʻokoʻa i nā māka maʻamau a i ʻole nā ​​mea weliweli ma waena o nā hui.

18. Tay, J. et al. ʻO nā hopena Metabolic o ka pohō kaumaha ma ka papaʻai haʻahaʻa haʻahaʻa haʻahaʻa i hoʻohālikelike ʻia me ka papaʻai ʻaʻokarokorokika kiʻekiʻe i nā kumuhana obese.Ka Nupepa o The American College of Cardiology, 2008.

Lāliʻi: Kanawalukūmāwalu mau kānaka me ka momona o ka ʻōpū i ukali i kahi karbona haʻahaʻa a i ʻole ka papaʻai momona momona no 24 mau pule. Ua kapu ʻia nā papa ʻaina ʻelua.

Kaumaha emi: Ua lilo ka poʻe ma ka hui paukū haʻahaʻa i ka awelika o 26.2 paona (11.9 kg), ʻo ka poʻe o ka hui momona momona i nalowale 22.3 paona (10.1 kg). Eia nō naʻe, ʻaʻole koʻikoʻi ka ʻokoʻa.

Panina: ʻO nā papaʻai ʻelua i alakaʻi ʻia i nā hopena hopena kaumaha like a me nā hoʻomaikaʻi ʻana i nā triglycerides, HDL (maikaʻi) kolesterol, protein C-reactive, insulin, ʻike ka insulin, a me ke kahe o ke koko. Ua hoʻomaikaʻi ka huina a me ka LDL (ʻino) kolamu ma ka pūʻulu momona wale nō.

19. Volek, J. S. et al. Lipida, 2009.

Lāliʻi: Kanahā mau kānaka me nā mea kūpilikiʻi nui no ka maʻi o ka maʻi puʻuwai i ukali ʻia i kahi karbika haʻahaʻa a i ʻole ka papaʻai momona momona no 12 mau pule, ʻelua me nā kaohi calorie.

Kaumaha emi: Ua lilo ka hui hakahaka haʻahaʻa i 22.3 paona (10.1 kg), ʻo ka hapa momona momona i lilo iā 11.5 paona (5.2 kg).

Panina: ʻO ka poʻe i ka hui paukū haʻahaʻa ua lilo ka ʻaneʻane o ka nui o ke kaupaona ma mua o ka poʻe i ka pūʻulu momona haʻahaʻa, ʻoiai ka like o kā lākou lawe ʻana i ka calorie.

Kahi mea hou aʻe:

• Nā Triglycerides hāʻule e 107 mg / dL ma ka papaʻai momona haʻahaʻa, akā hāʻule wale ia i ka 36 mg / dL ma ka papaʻai momona haʻahaʻa.
• HDL (maikaʻi) kolesterol ala ʻo 4 mg / dL ma ka papaʻai momona haʻahaʻa, akā hāʻule ia e 1 mg / dL ma ka papaʻai momona momona.
• Apolipoprotein B iho i lalo ma nā helu 11 ma ka papaʻai momona haʻahaʻa, akā ua iho wale ia i nā helu 2 ma ka papaʻai momona haʻahaʻa.
• Ka nui o nā hunaahi LDL ua hoʻonui ʻia ma ka papaʻai momona haʻahaʻa, akā noho like ia ma ka papaʻai momona haʻahaʻa.

Ma ka papaʻai momona haʻahaʻa, ua hoʻololi iki ʻia nā ʻāpana LDL mai ka liʻiliʻi a i ka nui, maikaʻi. Eia nō naʻe, ma ka papaʻai momona momona, ua neʻe hapa lākou mai ka nui a ka liʻiliʻi, ʻoi aku ka maikaʻi o ke olakino.

20. Brinkworth, G. D. et al. Ka Nupepa ʻAmelika o ka Nutrical Clinical, 2009.

Lāliʻi: I loko o kēia noi ʻana, he 118 mau kānaka me ka momona o ka ʻōpū i ukali ma hope o ka paukū liʻiliʻi a i ʻole ka papaʻai momona momona no 1 makahiki. Ua kapu ʻia nā papa ʻaina ʻelua.

Kaumaha emi: Ua hala nā kānaka o ka hui paukū haʻahaʻa he 32 paona (14.5 kg), ʻo ka poʻe o ka hui momona momona i lilo i 25.3 paona (11.5 kg). ʻAʻole koʻikoʻi ka ʻokoʻa.

Panina: Hoʻomaopopo ka pūʻulu carb haʻahaʻa i ka ʻoi aku o ka emi o nā triglycerides a me nā hoʻonui nui aʻe ma HDL (maikaʻi) a me LDL (maikaʻi) kolesterol, i hoʻohālikelike ʻia me ka hui momona momona.

21. Hernandez, T. L. et al. Ka Nupepa ʻAmelika o ka Nutrical Clinical, 2010.

Lāliʻi: He kanakolukumamālua mau mākua me ka momona ka ukali ma hope o ka paukū liʻiliʻi a i ʻole kahi kalena i kaupalena ʻia, ʻai momona momona no 6 pule.

Kaumaha emi: Ua lilo ka hui hakahaka haʻahaʻa i 13.7 paona (6.2 kg), ʻo ka hapa momona momona i lilo iā 13.2 paona (6.0 kg). ʻAʻole koʻikoʻi ka ʻokoʻa.

Panina: Ua ʻike ka pūʻulu carb haʻahaʻa i ka hoʻemi nui ʻana o nā triglycerides (43.6 mg / dL) ma mua o ka hui momona momona (26.9 mg / dL). Ua hōʻemi nā LDL (ʻino) a me HDL (maikaʻi) kolamu ma ka pūʻulu momona haʻahaʻa wale nō.

22. Krebs, N. F. et al. Pai no Pediatrics, 2010.

Lāliʻi: He kanahākumamāono mau kānaka i ukali i kekahi karbb haahaa a i ʻole ka papaʻai momona momona no 36 mau pule. ʻO ka poʻe i ka pūʻulu momona haʻahaʻa i kaohi i kā lākou lawe ʻana i ka calorie.

Kaumaha emi: ʻO ka poʻe i ka hui carb haʻahaʻa he ʻoi aku ka emi o ka helu nui o ke kino (BMI) Z-helu ma mua o ka pūʻulu momona haʻahaʻa, akā ʻaʻole ka mea kaupaona ma waena o nā hui.

Panina: Loaʻa ka hoʻemi nui o ka pūʻulu carb haʻahaʻa i nā helu helu BMI Z, akā ua like ka pohō kaumaha ma waena o nā hui. Ua hoʻomaikaʻi ʻia nā ʻano meaola like ʻole i nā hui ʻelua, akā ʻaʻohe ʻokoʻa koʻikoʻi ma waena o lākou.

23. Guldbrand H. et al. I ka maʻi diabetes type 2, ke koho ʻana i ka ʻōlelo aʻoaʻo e hāhai i ka papaʻai haʻahaʻa-carbohydrate e hoʻomaikaʻi maikaʻi i ka kaohi glycemic i hoʻohālikelike ʻia me ka ʻōlelo aʻoaʻo e ukali i ka papaʻai momona momona e hana ana i kahi kaupaona like.Diabetologia, 2012.

Lāliʻi: Kanaonokumamākahi mau kānaka me ka maʻi ʻaʻai ʻano 2 i ukali ʻia ma kahi hāpau momona a i ʻole ka papaʻai momona momona no 2 mau makahiki, me nā kaohi calorie.

Kaumaha emi: ʻO ka poʻe i ka hui paukū haʻahaʻa ua lilo nā 6.8 paona (3.1 kg), ʻo ka poʻe i ka pūʻulu momona haʻahaʻa ua lilo he 7.9 paona (3.6 kg). ʻAʻole koʻikoʻi ka ʻokoʻa.

Panina: ʻAʻohe mea ʻokoʻa i ka pohō a me nā mea pilikia maʻamau ma waena o nā hui. Loaʻa kahi hoʻomaikaʻi nui i ka kaohi glycemic ma 6 mau mahina no ka hui kōmike haʻahaʻa. Eia naʻe, ʻilihune ka mālama ʻana, a ua hōʻemi nā hopena ma 24 mau mahina i ka hoʻomaka ʻana o ka poʻe e ʻai i nā carbs hou aku.

Kaumaha emi

Hōʻike ka pakuhi aʻe i ka hoʻohālikelike ʻana o ke kaupaona ma waena o nā noi 23. Ua lilo ka poʻe i kaupaona ma 21 o nā noi.

ʻO ka hapa nui o nā noiʻi i loaʻa he ʻokoʻa nui i ka pohō o ke kaupaona, ma ke ʻano o ka papaʻai momona haʻahaʻa.

Kahi mea hou aʻe:

• Ua lilo ka hapa haʻahaʻa o nā hui momona i 2-3 mau manawa ke kaumaha ma mua o nā hui momona momona. I kekahi mau hanana, ʻaʻohe ʻokoʻa nui.
• I ka hapanui o nā hihia, ua ukali nā pūʻulu momona haʻahaʻa i nā kaohi calorie, ʻoiai ka nui o nā hui kalebona i ʻai i ka nui o nā calorie e like me ko lākou makemake.
• I ka wā i pāpā ai nā pūʻulu ʻelua i nā calorie, ua emi ka nui o nā paona momona, (,,) ʻoiai ʻaʻole ia he mea nui (4, 5,).
• I hoʻokahi wale nō noi ʻana, ua emi ka nui o ka momona o ka hui momona (7), akā ua liʻiliʻi ka ʻokoʻa - 1.1 paona (0.5 kg) - ʻaʻole koʻikoʻi ka helu.
• I kekahi mau haʻawina, ʻoi aku ka nui o ka hōʻemi kino i ka hoʻomaka. A laila hoʻomaka ka poʻe e loaʻa hou ke kaupaona i ka manawa o ka haʻalele ʻana i ka papaʻai.
• ʻOi aku ka maikaʻi o nā papaʻai momona haʻahaʻa i ka hōʻemi ʻana i ka momona o ka ʻōpū, kahi ʻano momona a nā kānaka noiʻi i hoʻopili ai i nā ʻano olakino like ʻole. (,,).

ʻElua mau kumu e ʻoi aku ai ka maikaʻi o nā papaʻai momona haʻahaʻa no ka pohō kaumaha.

• ka maʻiʻo protein kiʻekiʻe
• nā hopena makemake-suppressing o ka papaʻai

Hiki i kēia mau mea ke kōkua i ka hōʻemi ʻana i ka loaʻa o ka calorie o ke kanaka.

Hiki iā ʻoe ke heluhelu hou aʻe e pili ana no ke aha mai hana kēia papaʻai ma aneʻi: No ke aha e hana ai nā ʻai Carb Low? Wehewehe ʻia ka Mekanika.

LDL (ʻino) kolesterol

ʻAʻole ʻike ʻia nā papa ʻaina haʻahaʻa e hoʻāla i nā pae kolukala a me LDL (ʻino).

Hiki i nā papaʻai momona momona ke hoʻohaʻahaʻa i ka huina a me ka LDL (ʻino) kolesterol, akā he manawa pōkole wale nō kēia. Ma hope o 6-12 mau mahina, ʻaʻole ka ʻokoʻa ka helu maʻamau.

Ua hōʻike kekahi poʻe lawelawe mālama ola kino e hiki i nā papaʻai momona haʻahaʻa ke hoʻonāukiuki i ka LDL (ʻino) kolesterol a me nā māka lipid ʻē aʻe i kekahi mau kānaka.

Eia naʻe, ʻaʻole i kākau nā mea kākau o nā noiʻi i luna i kēia mau hopena maikaʻi ʻole. ʻO nā haʻawina i nānā i nā māka lipid holomua (,) hōʻike wale i nā hoʻomaikaʻi.

HDL (maikaʻi) kolesterol

ʻO kahi ala e hāpai ai i ka kiʻekiʻe HDL (maikaʻi) ʻo ka ʻai ʻana i nā momona hou aku. No kēia kumu, ʻaʻole ia he mea kupanaha i ka ʻike ʻana i nā papaʻai momona haʻahaʻa, ʻoi aku ke kiʻekiʻe i ka momona, e hoʻonui paha i ka HDL (maikaʻi) kolesterol ma mua o nā papa momona momona.

Hiki i nā pae HDL kiʻekiʻe (maikaʻi) ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino metabolic a hoʻemi i ka makaʻi o ka maʻi maʻi ʻōpū. ʻO ka poʻe me ka metabolic syndrome loaʻa pinepine iā HDL (maikaʻi) pae.

He ʻumikūmāwalu o nā noi 23 i hōʻike i nā loli i ka HDL (maikaʻi) pae kolesterol.

Hoʻonui ka papaʻai momona haʻahaʻa i nā pae HDL (maikaʻi), akā ʻike mau ʻia kēia mau pae i ka liʻiliʻi ma nā papa momona. I kekahi mau hihia, iho lākou i lalo.

Nā Triglycerides

ʻO Triglycerides kahi mea nui o ka maʻi puʻuwai a me nā hōʻailona koʻikoʻi ʻē aʻe o ka maʻi metabolic.

ʻO ke ala ʻoi loa e hōʻemi ai i nā triglycerides ka ʻai ʻana i nā mea ʻāpiki liʻiliʻi, a ʻoi aku ka liʻiliʻi o ke kō.

He ʻumikūmāiwa o 23 mau noiʻi i hōʻike i nā loli i nā pae triglyceride koko.

Hiki i nā papaʻai momona haʻahaʻa a me nā momona momona ke kōkua i ka hōʻemi ʻana i nā triglycerides, akā ʻoi aku ka ikaika o ka hopena i nā hui kōmike haʻahaʻa.

ʻO ke kō kō, nā pae a me ka maʻi diabetes II

ʻO ka poʻe me ka maʻi ʻole i ʻike i ko lākou koko kō a me nā pae o ka insulin e hoʻomaikaʻi i nā kaona momona haʻahaʻa a me nā momona momona. Liʻiliʻi ka ʻokoʻa ma waena o nā hui.

ʻEkolu mau noiʻi i hoʻohālikelike ʻia i ka hopena o ka papaʻai i ka poʻe me ka maʻi diabetes type 2.

Hoʻokahi wale nō noiʻi i mālama ʻia e hōʻemi i nā huaʻā.

I loko o kēia aʻo ʻana ua hana ʻia nā hoʻomaikaʻi like ʻole, e like me ka hāʻule nui ʻana i HbA1c, kahi māka no nā pae kō kō (). Hoʻohui ʻia, ʻoi aku ma luna o 90% o kēlā me kēia kanaka i ka hui paukū liʻiliʻi e hoʻokau a hōʻemi paha i kā lākou lāʻau diabetes.

Eia nō naʻe, ua liʻiliʻi ka ʻokoʻa a ʻaole paha i loko o nā haʻawina ʻelua ʻē aʻe, no ka mea maikaʻi ʻole ka mālama ʻana. Pau nā mea ʻai i ka ʻai ʻana ma kahi o 30% o kā lākou mau calorie e like me ka carbs. (, 7).

Kaomi koko

Ke ana ʻia, ua emi ke kaomi koko ma nā ʻano papaʻai ʻelua.

Ehia kanaka i pau?

ʻO kahi pilikia maʻamau i nā haʻawina hoʻoliʻiliʻi kaumaha ka haʻalele pinepine ʻana o ka poʻe i ka papaʻai ma mua o ka pau ʻana o ke aʻo ʻana.

He ʻumikūmāiwa o nā noi 23 i hōʻike i ka nui o ka poʻe i hoʻopau i ke aʻo ʻana.

ʻO ka pākēneka o ka poʻe i ukali i ka papaʻai ma o ka:

• nā hui kalebona haʻahaʻa: 79.51%
• nā pūʻulu momona haʻahaʻa: 77.72%

Hōʻike kēia i ka ʻaʻohe paʻakikī o ka hoʻopili ʻana i ka papaʻai momona haʻahaʻa i ka hoʻopili ʻana ma mua o nā ʻano papaʻai like ʻole.

ʻO ke kumu e hōʻike ʻia nā papaʻai momona haʻahaʻa e hōʻemi i ka pōloli (,), a hiki i nā mea komo ke ʻai a hiki i ko lākou māʻona. ʻO nā papaʻai momona momona, ʻoiai, pāpā pinepine ʻia ka calorie. Pono ke kanaka e kaupaona i kā lākou meaʻai a helu i nā calorie, hiki ke lilo i mea koʻikoʻi.

Lilo pū kekahi poʻe i ke kaupaona, a lilo aku ia me ka wikiwiki, ma ka papaʻai momona haʻahaʻa. Hiki i kēia ke hoʻomaikaʻi i ko lākou hoʻoikaika e hoʻomau i ka papaʻai.

Nā hopena maikaʻi ʻole

ʻAʻole hōʻike ka poʻe i komo i loko o kēia mau noiʻi i nā hopena maikaʻi ʻole ma muli o ka papaʻai.

Ma ke ʻano holoʻokoʻa, ʻike maikaʻi ʻia a palekana ʻia ka papaʻai momona haʻahaʻa.

Ke laina lalo

Ua koho maʻamau nā poʻe he nui no ka papaʻai momona momona a me ka helu ʻana i nā calori e lilo ai ka kaumaha.

Eia nō naʻe, ʻo nā mea i loaʻa i kēia mau noiʻi ʻana e hōʻike ana e like paha ka maikaʻi o ka papaʻai momona haʻahaʻa, a ʻoi aku paha ma mua o ka papaʻai momona momona.