5 Haʻawina e pili ana i ka Diet Mediterranean - E holo pono anei ia?

Anter

• Nā haʻawina
• 1. Ka Haʻawina PREDIMED
• Pilikia o ka make
• Pilikia o ka make mai ka maʻi puʻuwai
• Kaumaha emi
• ʻO ka maʻi Metabolic a me ka maʻi diabetes 2
• Ka helu o ka poʻe i haʻalele i ke aʻo ʻana
• Ke laina lalo

ʻO ka maʻi puʻuwai kahi pilikia nui a puni ka honua.

Eia nō naʻe, hōʻike ʻia kahi noiʻi e ʻike ʻia ka haʻahaʻa o ka maʻi puʻuwai ma waena o ka poʻe e noho ana ma ʻItalia, Helene, a me nā ʻāina ʻē aʻe a puni ke Kaiwaenahonua, i hoʻohālikelike ʻia me ka poʻe e noho ana i ʻAmelika Hui Pū ʻIa. Hōʻike nā haʻawina e hana paha ka papaʻai.

ʻO ka poʻe a puni ke Kaiwaenahonua i ukali maʻa mau i ka papaʻai i waiwai i nā meaʻai mea kanu, e like me nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, nā berena, nā legume, kaʻuala, nā nati, a me nā ʻanoʻano.

ʻO ka momona momona nui ka aila puʻupaʻa keu, a ʻai pū ka poʻe i ka nui o ka waina ʻulaʻula, ka iʻa, nā manuʻai, ka waiū, a me nā hua manu. I kēia manawa, pāʻani ka ʻiʻo ʻulaʻula i kahi ʻāpana liʻiliʻi.

Ua hoʻomaka kēia ʻano ʻai e kaulana a puni ka honua i mea e hoʻomaikaʻi ai i ke olakino a pale i ka maʻi.

Ua nānā ʻia kekahi mau hoʻokolohua hoʻokolohua kaulike ʻole ʻia, nā ʻano pono a kūpono hoʻi o ka noiʻi ʻana.

Nānā kēia ʻatikala i nā hoʻokolohua loiloi lōʻihi 5 e pili ana i ka papaʻai Mediterranean. Hōʻike ʻia lākou āpau i nā puke pai i mahalo ʻia a nānā ʻia e nā hoa.

Nā haʻawina

ʻO ka hapa nui o ka poʻe i hui pū me kēia mau noiʻi ua loaʻa nā pilikia olakino, e like me ka maʻi diabetes, metabolic syndrome, a i ʻole ke kiʻekiʻe o ka maʻi puʻuwai.

ʻO ka hapa nui o nā noiʻi i nānā i nā hōʻailona olakino maʻamau, e like me ke kaupaona, nā mea pilikia maʻi maʻi puʻuwai, a me nā māka o ka maʻi kō. Ua nānā kekahi o nā noiʻi nui aʻe i nā helu o ka hōʻeha puʻuwai a me ka make.

1. Ka Haʻawina PREDIMED

Ua komo kēia hoʻopaʻa nui ʻana i nā kānaka he 7,447 me ka nui o ka pilikia o ka maʻi puʻuwai.

No ka aneane 5 mau makahiki, ua ukali nā mea komo i kekahi o nā papa like ʻole ʻekolu:

• kahi papaʻai Mediterranean me ka hoʻohui ʻia o ka aila ʻoliva puʻupaʻa (Med + Olive Oil)
• kahi papaʻai Mediterranean me nā hua hua hoʻohui (Med + Nuts)
• kahi pūʻulu papaʻai momona haʻahaʻa

ʻAʻole kekahi o nā papaʻai e pili ana i ka hoʻēmi ʻana i nā calori a i ʻole ka hoʻonui ʻana i ka hoʻoikaika kino.

Ua hoʻohana nā mea noiʻi he nui i ka ʻikepili i hōʻiliʻili ʻia i ka wā PREDIMED e nānā i ka hopena. Nānā nā haʻawina i ka hopena o ka papaʻai i nā ʻano pilikia like ʻole a me nā helu hopena.

Eia nā pepa 6 (1.1 a 1.6) mai ka noi PREDIMED.

1.1 Estruch R, et al. ʻO ka pale mua ʻana i ka maʻi Cardiovascular me kahi Diet Mediterranean Hoʻohui ʻia me ka Aila Olive Virgin a i ʻole nā ​​Nuts. ʻO ka New England Journal of Medicine, 2018.

Nā kikoʻī. I loko o kēia noi ʻana, he 7,447 mau kānaka me ka makaʻu nui i ka maʻi puʻuwai i ukali ʻia ma muli o ka papaʻai Mediterranean me ka aila ʻoliva i hoʻohui ʻia, kahi papaʻai Mediterranean me nā nati i hoʻohui ʻia, a i ʻole kahi hui kaohi momona momona. Ua hoʻomau ʻia ke aʻo ʻana no 4.8 mau makahiki.

ʻO ka nānā nui ka hopena o ka papaʻai i ka hopena o ka puʻuwai, ka hahau ʻana, a me ka make mai nā kumu o ka maʻi maʻi.

Nā hopena ʻO ka makaʻu o ka puʻuwai puʻuwai hui ʻana, ka hahau ʻana, a me ka make ʻana mai nā maʻi puʻuwai i hoʻohaʻahaʻa ʻia e 31% ma ka hui Med + Olive Oil a me 28% ma ka hui Med + Nuts.

Nā kikoʻī hou aʻe:

• ʻAʻohe ʻokoʻa helu nui i ka hōʻeha puʻuwai a i ʻole ka hahau ma waena o nā papaʻai.
• ʻOi aku ka nui o ka nui o nā helu dropout i ka pae hoʻomalu (11.3%), ke hoʻohālikelike ʻia me nā hui papaʻai Mediterranean (4.9%).
• ʻO nā kānaka me ke koko kiʻekiʻe, nā pilikia lipid, a me nā momona paha i pane maikaʻi i ka papaʻai Mediterranean ma mua o ka papaʻai.
• ʻAʻohe ʻokoʻa helu nui i ka make ʻana āpau, ʻo ia ka pilikia āpau o ka make mai nā kumu āpau.

Panina hopena. ʻO kahi papaʻai Mediterranean me ka aila ʻoliva a i ʻole nā ​​nati e hōʻemi i ka hopena o ka hahau, ka puʻuwai puʻuwai, a me ka make mai nā maʻi puʻuwai.

1.2 Salas-Salvado J, et al. Ka hopena o kahi papaʻai Mediterranean i hoʻopili ʻia me nā hua hua i ke kūlana Metabolic Syndrome. JAMA Lapaʻau Kūloko, 2008.

Nā kikoʻī. Ua kālailai ka poʻe noiʻi i ka ʻikepili mai 1,224 kanaka i ka PREDIMED hoʻopaʻa haʻawina ma hope o ka hahai ʻana i ka papaʻai no 1 makahiki. Nānā lākou inā ua kōkua ka papaʻai i ka hoʻohuli i ka maʻi metabolik.

Nā hopena Ua emi ka prevalence o ka metabolic syndrome e 6.7% ma ka hui Med + Olive Oil a me 13.7% i ka hui Med + Nuts. ʻO nā hualoaʻa he helu helu nui wale no ka hui Med + Nuts.

Panina hopena. ʻO kahi papaʻai Mediterranean i hoʻopili ʻia me nā nati e kōkua i ka hoʻohuli i ka maʻi metabolik.

1.3 Montserrat F, et al. . JAMA Lapaʻau Kūloko, 2007.

Nā kikoʻī. Ua loiloi nā ʻepekema i nā kānaka he 372 me ka nui o ka maʻi puʻuwai ma hope o ka hāhai ʻana i ka papaʻai i ka PREDIMED hoʻopaʻa no 3 mau mahina. Nānā lākou i nā loli i nā māka stress oxidative, e like me ka LDL oxidized (maikaʻi) cholesterol.

Nā hopena Ua hoʻemi ʻia nā pae o ka LDL (maikaʻi) ʻoi loa ʻo ka cholesterol i nā hui papaʻai Mediterane ʻelua akā ʻaʻole i hiki i ka helu helu helu i ka pūʻulu haʻahaʻa momona.

Panina hopena. ʻO ka poʻe i ukali i ka papaʻai o ke Kaiwaenahonua i ʻike i ka hoʻoliʻiliʻi i ka LDL (maikaʻi) cholestolist oxidized, a me nā hoʻomaikaʻi ʻana i nā ʻano maʻi maʻi puʻuwai ʻē aʻe.

1.4 Salas-Salvado J, et al. Mālama Diabetes, 2011.

Nā kikoʻī. Loiloi ʻia nā kānaka noiʻi 418 poʻe me ka maʻi ʻole i komo i ka noi PREDIMED no 4 mau makahiki. Nānā lākou i ko lākou pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2.

Nā hopena I nā pūʻulu papaʻai Mediterranean ʻelua, 10% a me 11% o ka poʻe i hoʻomohala i ka maʻi diabetes, ke hoʻohālikelike ʻia me 17.9% i ka hui haʻahaʻa momona momona. Ua ʻike ka papaʻai Mediterranean e hōʻemi i ka makaʻu o ka hoʻomohala ʻano 2 e 52%.

Panina hopena. ʻAi ʻia kahi papaʻai Mediterranean me ka palena ʻole o ka calorie e pale ai i ka ulu ʻana o ka maʻi diabetes type 2.

1.5 Estruch R, et al. . Nā Annals o ka lāʻau kūloko, 2006.

Nā kikoʻī. Ua kālailai nā ʻepekema i ka ʻikepili no 772 poʻe i komo i loko o ka PREDIMED hoʻopaʻa haʻawina e pili ana i nā pilikia pilikia o ka maʻi ʻōpū. Ua ukali lākou i ka papaʻai no 3 mau mahina.

Nā hopena ʻO ka poʻe ma ka papaʻai Mediterranean ʻike ʻia ka hoʻomaikaʻi ʻana i nā ʻano pilikia o ka maʻi puʻuwai. Hoʻopili kēia i nā pae kō kō, ke koko, ka lakio o ka HDL (maikaʻi) kolesterol, a me nā pae o ka protein C-reactive (CRP), kahi māka o ka mumū a me nā maʻi like ʻole.

ʻO kekahi mau kikoʻī hou aʻe:

• Kō kō: hāʻule e 0.30-0.39 mmol / L i nā pūʻulu papaʻai Mediterranean
• ʻO ke kahe o Systolic: hāʻule e 5.9 mmHG a me 7.1 mmHG i nā pūʻulu papaʻai Mediterranean ʻelua
• Huina nui i ka HDL (maikaʻi) hiʻohiʻona lākiō: hāʻule e 0.38 a me 0.26 i nā pūʻulu papaʻai Mediterranean ʻelua, hoʻohālikelike ʻia me ka pūʻulu momona haʻahaʻa
• Pūmua C-reactive: hāʻule e 0.54 mg / L i ka hui Med + Olive Oil, akā ʻaʻole i loli i nā hui ʻē aʻe

Panina hopena. Hoʻohālikelike ʻia me kahi papaʻai momona momona, ʻike ʻia kahi papaʻai Mediterranean e hoʻomaikaʻi ai i nā mea pilikia no ka maʻi puʻuwai.

1.6 Ferre GM, et al. . Ka lāʻau BMC, 2013.

Nā kikoʻī. Ua loiloi nā ʻepekema i ka poʻe komo 7,216 i ka hoʻopaʻa ʻia PREDIMED ma hope o 5 mau makahiki.

Nā hopena Ma hope o 5 mau makahiki, he 323 ka nui o ka poʻe i make, me 81 i make i ka maʻi puʻuwai a me 130 i make i ka maʻi ʻaʻai. ʻO ka poʻe i hoʻopau i nā nati i loaʻa he 16–_­63% haʻahaʻa o ka makaʻu o ka make i ka wā hoʻopaʻa.

Panina hopena. ʻO ka ʻai ʻana i nā nati e like me ka ʻāpana o ka papaʻai Mediterranean e hōʻemi nui ai i ka make ʻana.

2. De Lorgeril M, et al. [13] Kaapuni, 1999.

Nā kikoʻī. Ua kākau inoa ʻia kēia noi 605 nā kāne a me nā wahine waena o ka makahiki waena i ka maʻi puʻuwai.

No 4 mau makahiki, ua hoʻopau lākou i kahi papaʻai ʻano Mediterranean (i hoʻopihapiha ʻia me ka margarine omega-3-rich) a i ʻole ke ʻano Western type.

Nā hopena Ma hope o 4 mau makahiki, ʻo ka poʻe i ukali i ka papaʻai Mediterranean he 72% ka liʻiliʻi o ka hopena o ka puʻuwai a make paha i ka maʻi puʻuwai.

Panina hopena. ʻO kahi papaʻai Mediterranean me nā mea kōkua omega-3 hiki ke kōkua i ka pale ʻana i ka puʻuwai puʻuwai hou i ka poʻe i loaʻa i ka puʻuwai puʻuwai.

3. Esposito K, et al. Ka hopena o kahi papaʻaina Mediterranean-Style ma Endothelial Dysfunction a me nā māka o ka Vlam Inflammation ma ka Metabolic Syndrome. Ka Pai no ka ʻAhahui Lapaʻau ʻAmelika, 2004.

Nā kikoʻī. I loko o kēia noi ʻana, 180 mau kānaka me ka maʻi metabolic i ukali i kekahi papaʻai Mediterranean a i ʻole ka papaʻai momona momona no 2.5 mau makahiki.

Nā hopena I ka hopena o ke aʻo ʻana, 44% o nā mea maʻi i ka pūʻulu papaʻai Mediterranean i loaʻa mau i ka maʻi metabolic syndrome, ke hoʻohālikelike ʻia me 86% i ka pūʻulu kaohi. Ua hōʻike pū ka pūʻulu papaʻai Mediterranean i nā hoʻomaikaʻi ʻana i nā kumu pilikia ʻē aʻe.

ʻO kekahi mau kikoʻī hou aʻe:

• Kaumaha emi. Ua hōʻemi ke kaumaha o ke kino e 8.8 paona (4 kg) ma ka pūʻulu papaʻai Mediterranean, hoʻohālikelike ʻia me 2.6 paona (1.2 kg) i ka pūʻulu haʻahaʻa momona.
• Helu hana endothelial. Ua hoʻomaikaʻi kēia i ka pūʻulu papaʻai Mediterranean akā ua kūpaʻa mau i ka pūʻulu mālama momona momona.
• Nā māka ʻē aʻe. ʻO nā māka hoʻomālamalama (hs-CRP, IL-6, IL-7, a me IL-18) a me ke kūpaʻa ʻana o ka insulin i hōʻemi nui ʻia i ka pūʻulu papaʻai Mediterranean.

Panina hopena. ʻIke ʻia kahi papaʻai Mediterranean e kōkua ai i ka hōʻemi ʻana i ka maʻi metabolic a me nā mea ʻē aʻe o ka maʻi puʻuwai.

4. Shai I, et al. Ka Lilo Kaumaha me kahi Low-Carbohidate, Kaiwaenahonua, a i ʻole Diet Low-Fat. ʻO ka New England Journal of Medicine, 2008.

Nā kikoʻī. I loko o kēia hoʻopaʻa ʻana, 322 poʻe me ka momona i ukali i kekahi papa ʻaina momona i kaupalena ʻia e ka calorie, kaʻai kalepona palena palena ʻia e ka kalori, a i ʻole ka papaʻai momona momona i kaupalena ʻole ʻia.

Nā hopena Ua lilo ka pūʻulu momona haʻahaʻa i 6.4 paona (2.9 kg), ua lilo ka hui paukū haʻahaʻa i 10.3 paona (4.7 kg), a ua lilo ka pūʻulu papaʻai Mediterranean i ka 9.7 paona (4.4 kg).

I kēlā mau mea me ka maʻi diabetes, hoʻomaikaʻi ʻia ke kō glucose a me nā kiʻekiʻe o ka insulin ma ka papaʻai Mediterranean, hoʻohālikelike ʻia me ka papa momona momona.

Panina hopena. ʻOi aku ka maikaʻi o ka papaʻai Mediterranean ma mua o kaʻai momona momona no ka pohō kaumaha a me ka mālama ʻana i ka maʻi kō.

5. Esposito K, et al. [18]. Nā Annals o ka Lapaʻau Kūloko, 2009.

Nā kikoʻī. I loko o kēia noi ʻana, 215 poʻe me ke kaona kaupaona i loaʻa mai nei kahi hōʻailona o ka maʻi ʻaʻai ʻano 2 i ukali ʻia ma kahi papaʻai kai haʻahaʻa a me ka momona momona no 4 mau makahiki.

Nā hopena Ma hope o 4 mau makahiki, 44% o ka pūʻulu papaʻai Mediterranean a me 70% o ka hui papaʻai momona momona e pono ai ka mālama ʻana me ka lāʻau.

ʻOi aku ka maikaʻi o ka loli ʻana o ka pūʻulu papaʻai Mediterranean i ka kaohi glycemic a me nā pilikia pilikia o ka maʻi puʻuwai.

Panina hopena. Hiki i kahi papaʻai kalepona Mediterranean haʻahaʻa ke hoʻopaneʻe a pale paha i ka pono no ka lāʻau lapaʻau i ka poʻe i ʻike hou ʻia me ka maʻi diabetes type 2.

Pilikia o ka make

ʻElua o nā noiʻi - ka haʻawina PREDIMED a me ka hoʻopaʻa ʻo Lyon Diet Heart - pili ka lawa o ka poʻe a lōʻihi ka lōʻihi e loaʻa ai nā hopena e pili ana i ka make ʻana, a i ʻole ka hopena o ka make i ka wā hoʻopaʻa (1.1,).

E hoʻohālikelike iā lākou me ka maʻalahi, hoʻohui kēia ʻatikala i nā ʻano ʻelua o nā papaʻai Mediterranean i ka PREDIMED hoʻopaʻa i hoʻokahi.

I ka Lyon Diet Heart Study, he 45% ka liʻiliʻi o ka make ma mua o ka hui 4 mau makahiki ma mua o ka poʻe i ka hui momona momona. Ua kapa ʻia kekahi o ka poʻe loea i kēia noi ʻana ka noiʻi holomua i loko o ka mōʻaukala.

ʻO ka pūʻulu papaʻai Mediterranean ma ka noi PREDIMED ʻo 9.4% ka liʻiliʻi o ka make ʻana, ke hoʻohālikelike ʻia me ka pūʻulu kaohi, akā ʻaʻole ka helu ka helu.

Pilikia o ka make mai ka maʻi puʻuwai

ʻO ka PREDIMED a me ka Lyon Diet Heart Study (1.1 a) i nānā aku i ka make ma nā puʻuwai puʻuwai a me nā hahau.

ʻO ka makaʻu o ka make ʻana mai nā maʻi puʻuwai he 16% haʻahaʻa (ʻaʻole koʻikoʻi) ma waena o ka poʻe i hoʻopaʻa ʻia PREDIMED a me 70% haʻahaʻa i ka Lyon Diet Heart Study.

ʻO ka makaʻu o ka hahau ʻana he 39% haʻahaʻa ma ka haʻawina PREDIMED, ma ka awelika (31% me ka aila ʻoliva a me 47% me nā nati), a he helu nui ia. I ka Lyon Diet Heart Study, 4 mau kānaka i ka hui momona momona i loaʻa i ka maʻi hahau, hoʻohālikelike ʻia me kekahi o ka pūʻulu papaʻai Mediterranean.

Kaumaha emi

ʻAʻole ka papaʻai Mediterranean kahi papaʻai kaumaha nui, akā he papaʻai olakino hiki ke pale i nā maʻi puʻuwai a me ka make mua.

Eia nō naʻe, hiki i ka poʻe ke lilo i ka kaumaha i ka papaʻai Mediterranean.

ʻEkolu o nā noiʻi i luna i hōʻike i nā helu pohō kaumaha (3, 4,):

I kēlā me kēia haʻawina, ua emi ka nui o ke kaumaha o ka hui Mediterranean ma mua o ka pūʻulu momona haʻahaʻa, akā he helu nui wale ia i hoʻokahi aʻo (3).

ʻO ka maʻi Metabolic a me ka maʻi diabetes 2

Ua hōʻike ʻia kekahi mau noiʻi e hiki i ka papaʻai Mediterranean ke pōmaikaʻi i ka poʻe me ka maʻi metabolic a me ka maʻi kōkō ʻelua.

• Ua hōʻike ʻia ka noiʻi PREDIMED i kahi papaʻai Mediterranean me nā nati i kōkua iā 13.7% o ka poʻe me ka metabolic syndrome e hoʻohuli i ko lākou kūlana (1.2).
• Ua hōʻike ʻia kahi pepa hou aʻe mai ka noiʻi like i ka hōʻemi ʻana o ka maʻi diabetes i ka makaʻu o ka hoʻomohala ʻano 2 e 52% ().
• Ua hōʻike ʻo Esposito, 2004 i ka papaʻai i kōkua i ka hōʻemi ʻana i ke kūpaʻa ʻana o ka insulin, kahi hiʻohiʻona o ka metabolic syndrome a me ka maʻi diabetes 2 (3).
• Ua hōʻike ka haʻawina Shai ua hoʻomaikaʻi ka papaʻai Mediterranean i ka glucose koko a me ka pae o ka insulin, ke hoʻohālikelike ʻia me ka papa momona momona (4).
• Ua hōʻike ʻo Esposito, 2009 hiki i ka papaʻai ke hoʻolohi a pale paha i ka pono o ka lāʻau i ka poʻe i ʻike hou ʻia me ka maʻi diabetes type 2.

ʻO ka papaʻai Mediterranean ke koho ʻia he koho kūpono no ka poʻe me ka maʻi diabetes type 2.

Ka helu o ka poʻe i haʻalele i ke aʻo ʻana

I nā noiʻi āpau, ua haʻalele kekahi poʻe i ka noiʻi.

Eia nō naʻe, ʻaʻohe kumu hoʻohālikelike i nā helu hāʻule ma waena o ke Kaiwaenahonua a me nā papaʻai momona momona.

Ke laina lalo

ʻO ka papaʻai Mediterranean ke koho ʻia he koho olakino maikaʻi loa no ka pale ʻana a i ʻole ka mālama ʻana i nā maʻi puʻuwai, ʻano diabetes he 2, a me nā kumu pilikia ʻē aʻe. Hiki ke kōkua iā ʻoe e lilo i ka paona.

Pēlā aʻe paha he koho ʻoi aku ka maikaʻi ma mua o ka papaʻa momona haʻahaʻa.