6 Nā Meaʻai Ke Kumu

Anter

• 1. ʻO ka kō a me ka syrup kānina kiʻekiʻe-fructose
• 2. ʻO nā momona trans artipisyal
• 3. ʻO nā mea kanu mea kanu a me nā ʻanoʻano
• 4. ʻO nā kālika i hoʻomaʻemaʻe ʻia
• 5. Alkohika nui loa
• 6. ʻO kaʻiʻo i hana ʻia
• Ke laina lalo
• Hoʻopaʻa Meaʻai: Beat The Bloat

Hiki ke maikaʻi a maikaʻi ʻole paha ka mumū ma muli o ke kūlana.

Ma ka lima hoʻokahi, ʻo ke ʻano kūlohelohe ia o kou kino e pale ai iā ia iho inā ʻeha a maʻi paha ʻoe.

Hiki iā ia ke kōkua i kou kino e pale iā ia iho mai ka maʻi a hoʻonāukiuki i ka hoʻōla.

Ma ka ʻaoʻao ʻē aʻe, pili ka hoʻomau mau ʻana o ka mumū i ka hoʻonui ʻia o nā maʻi e like me ka maʻi kō, ka maʻi puʻuwai, a me ka momona (,,).

ʻO ka mea hoihoi, ʻo nā meaʻai āu e ʻai ai hiki ke hoʻololi i ka lī i kou kino.

Eia nā meaʻai 6 e hiki ai ke hoʻoulu.

1. ʻO ka kō a me ka syrup kānina kiʻekiʻe-fructose

ʻO ka papa kō (sucrose) a me ka syrup kānana fructose kiʻekiʻe (HFCS) ʻo ia nā ʻano nui ʻelua o nā kō i hoʻohui ʻia i ka papa komohana.

ʻO 50% glucose a 50% fructose, ʻoiai ʻo ka syrup kānana fructose kiʻekiʻe ma kahi o 45% glucose a me 55% fructose.

ʻO kekahi o nā kumu e hōʻino ai ka hoʻohui ʻana i nā kō, hiki iā lākou ke hoʻonui i ka mumū, a hiki i ka maʻi (,,,).

I hoʻokahi o nā noi ʻana, ua hānai nā ʻiole i nā papaʻai sucrose kiʻekiʻe i hoʻomohala ʻia i ka maʻi ʻaʻai umauma i pāhola ʻia i ko lākou mau māmā, ma muli o ka pane o ka hoʻonāukiuki i ke kō ().

I loko o kahi noiʻi ʻē aʻe, ua hōʻino ʻia nā hopena anti-inflammatory o omega-3 fatty acid i nāʻiole i hānai ʻia i kahi papa kō ().

ʻO ka mea hou aʻe, i kahi hoʻokolohua hoʻokolohua kaulike kahi i inu ai ka poʻe i ka soda maʻamau, ka sodaʻai, ka waiū, a i ʻole ka wai, ʻo ka poʻe wale nō i ka hui soda maʻamau i hoʻonui i nā pae o ka uric acid, ka mea e hoʻohuli i ka mumū a me ke kūpaʻa o ka insulin ().

Hiki i ke kō ke hoʻopōʻino no ka mea hāʻawi ia i nā nui o nā fructose.

ʻOiai maikaʻi nā hua liʻiliʻi o ka fructose i nā huaʻai a me nā mea kanu, he manaʻo maikaʻi ʻole ka ʻai ʻana i nā nui mai nā kō i hoʻohui ʻia.

ʻO ka ʻai ʻana i ka nui o nā fructose i hoʻopili ʻia i ka momona, ke kūpaʻa ʻana o ka insulin, ka maʻi diabetes, ka maʻi momona o ke ake, ka maʻi ʻaʻai, a me nā maʻi puʻupaʻa mau (,,,,,).

Eia kekahi, ua hoʻomaopopo nā kānaka noiʻi ʻo ka fructose ke kumu o ka mumū ma loko o nā hunaola endothelial e hoʻopili ana i kāu mau kīʻaha koko, kahi mea pilikia ia no nā maʻi puʻuwai ().

Ua hōʻike pū ʻia ka lawe ʻana i ka fructose kiʻekiʻe e hoʻonui i nā māka kuni i nāʻiole a me nā kānaka (,,,,).

ʻO nā meaʻai i kō i loko o ke kō i hoʻohui ʻia me ke kanakē, kokoleka, nā mea inu momona, nā pōpō, nā kuki, nā pōpō, nā mea ʻai momona, a me kekahi mau sereala.

OLELO HOOLAHAʻO ka ʻai ʻana i kahi papaʻai i kiʻekiʻe i ke kō a me nā kalaiwa nui o ka huakeke fructose kiʻekiʻe
pehu e hiki ai i ka maʻi. Hiki iā ia ke pale aku i ka
nā hopena anti-inflammatory o ka omega-3 fatty acid.

2. ʻO nā momona trans artipisyal

ʻO nā momona trans artipona ka momona momona maikaʻi ʻole hiki iā ʻoe ke ʻai.

Hana ʻia lākou ma ka hoʻohui ʻana i ka hydrogen i nā momona momona ʻole, he wai ia, e hāʻawi iā lākou i ke kūpaʻa o kahi momona paʻa.

Ma nā lepili mea hoʻohui, helu pinepine ʻia nā momona trans ma ke ʻano he aila hydrogenated hapa.

ʻO ka hapa nui o nā margarine i loko o nā momona trans, a hoʻohui pinepine ʻia lākou i nā meaʻai i hana ʻia e hoʻolōʻihi i ke ola.

ʻAʻole like me nā momona trans kūlohelohe i loaʻa i ka waiū a me ka ʻiʻo, ua hōʻike ʻia nā momona trans hana e hoʻoulu i ka momona a hoʻonui i ka maʻi maʻi (,,,,,,,).

Ma waho o ka hoʻohaʻahaʻa ʻana i ka HDL (maikaʻi) kolesterol, hiki i nā momona trans ke hoʻopōʻino i ka hana o nā hunaola endothelial e uhi ana i kou mau aʻa, kahi mea ia e pilikia ai ka maʻi puʻuwai ().

Hoʻopili ʻia ka ʻai ʻana i nā momona trans i nā kiʻekiʻe o nā marker inflammatory, e like me C-reactive protein (CRP).

I ka ʻoiaʻiʻo, i loko o hoʻokahi noiʻi, he 78% kiʻekiʻe o nā pae CRP i waena o nā wahine i hōʻike i ka lawe ʻana o ka momona trans kiʻekiʻe ().

I ka hoʻokolohua hoʻokolohua kaulike ʻia me nā wahine ʻelemakule me ka nui o ke kaupaona, hoʻonui ka aila hydrogenated soybean i ka mumū ma mua o ka lāʻau pāma a me ka sunflower ().

Ua hōʻike nā noiʻi i nā kāne a me nā kāne me ke kiʻekiʻe o ke kiʻekiʻe o ka pae kolesterol i ka piʻi like o nā māka hoʻomāhuahua i ka pane ʻana i nā momona trans (,).

ʻO nā mea ʻai kiʻekiʻe i loko o nā momona trans me nā fries Farani a me nā meaʻai wikiwiki i hoʻomoʻa ʻia, kekahi mau ʻano o ka microwave popcorn, kekahi mau margarine a me nā hoʻopōkole ʻana i nā mea kanu, nā pōpō a me nā kuki, nā mea ʻai, a me nā meaʻai i hana ʻia e papa inoa ʻia i ka aila hydrogenated aila ma ka lepili.

OLELO HOOLAHAHiki ke hoʻonui i ka momona a me kou makaʻu i ka ʻai ʻana i nā momona trans
o kekahi mau maʻi, e like me ka maʻi puʻuwai.

3. ʻO nā mea kanu mea kanu a me nā ʻanoʻano

Ma ke kenekulia 20, ua hoʻonui ʻia ka ʻai o nā aila mea kanu e 130% i United States.

Manaʻo kekahi ʻepekema i kekahi mau aila mea kanu, e like me ka ʻaila soybean, paipai i ka pehu ma muli o ka nui o ka omega-6 fatty acid content ().

ʻOiai pono kekahi mau momona omega-6 papaʻai, ʻo ka meaʻai maʻamau o ke Komohana ke hāʻawi aku ma mua o ka makemake o ka poʻe.

I ka ʻoiaʻiʻo, paipai nā loea olakino i ka ʻai ʻana i nā meaʻai momona ʻē aʻe, e like me ka iʻa momona, e hoʻomaikaʻi ai i kāu lakohana omega-6 i ka omega-3 a ʻohi i nā pono anti-inflammatory o omega-3.

I hoʻokahi o nā noi ʻana, ua hānai nā ʻiole i ka papaʻai me ka lakio omega-6 i ka omega-3 o 20: ʻoi aku ka nui o nā kiʻekiʻe kiʻekiʻe o nā marker inflammatory ma mua o kēlā mau papaʻai i hānai ʻia me ka lakio o 1: 1 a 5: 1 ().

Eia nō naʻe, hōʻike ʻia ka loaʻa nui o nā omega-6 fatty acid e hoʻonui ai i ka mumū i nā kānaka i kēia manawa.

Hōʻike nā noiʻi i hoʻomalu ʻia ʻaʻole ka hopena o ka linoleic acid, ka omega-6 acid diary maʻamau, i nā marker inflammatory (,).

Pono e noiʻi hou aʻe ma mua o ka hoʻoholo ʻana.

Hoʻohana ʻia nā aila mea kanu a me nā ʻanoʻano hua ma ke ʻano he aila kuke a he mea waiwai nui i nā meaʻai i hana ʻia.

OLELO HOOLAHAHōʻike kekahi mau noiʻi i ka nui o ka omega-6 fatty acid ma ka aila mea kanu
hoʻoliʻiliʻi ka ʻike i ka mumū ke pau i ka nui. Eia naʻe, ʻo ka
kūlike ʻole nā ​​hōʻike, a pono hou ka noiʻi.

4. ʻO nā kālika i hoʻomaʻemaʻe ʻia

Loaʻa i ka Carbohidates kahi rap maikaʻi ʻole.

Eia naʻe, ʻo ka ʻoiaʻiʻo ʻaʻole pilikia nā carbs āpau.

Pau nā kānaka kahiko i nā fiber kiʻekiʻe, nā kālaka i hana ʻole ʻia no ka millennia i ke ʻano o nā mauʻu, nā aʻa, a me nā hua ().

Eia nō naʻe, hiki i ka ʻai ʻana i nā carbs hoʻomaʻemaʻe ke kipaku i ka mumuna (,,,,).

Ua kāpae ʻia ka hapa nui o kā lākou mau olonā. Paipai ka puluniu i ka piha, hoʻomaikaʻi i ke kaohi kō kō, a hānai i nā koʻohune maikaʻi i kou ʻōpū.

Hōʻike nā kānaka noiʻi e hiki i nā kāpena i hoʻomaʻemaʻe ʻia i ka papaʻai o kēia au ke paipai i ka ulu ʻana o nā koʻohune o ka ʻōpū i hiki ke hoʻonui i kou makaʻi o ka momona a me nā maʻi ʻōpū.

ʻOi aku ka nui o nā helu helu glycemic (GI) kiʻekiʻe o nā carbs i hoʻomaʻemaʻe ʻia ma mua o nā mea i hana ʻole ʻia. ʻOi aku ka wikiwiki o nā meaʻai GI kiʻekiʻe i ke kō kō kō ma mua o nā meaʻai GI haʻahaʻa.

I hoʻokahi o nā noi ʻana, ʻo nā mākua i hōʻike i ka nui o ka lawe ʻia ʻana o nā meaʻai GI he 2.9 mau manawa ka nui o ka make ʻana i ka maʻi maʻi e like me ka maʻi pulmonary obstructive maʻi (COPD) ().

I loko o kahi noiʻi i kāohi ʻia, ʻo nā kāne ʻōpio, olakino i ʻai i 50 mau koleka o ka hoʻomaʻemaʻe ʻia ʻana i nā kinikini i ke ʻano o ka berena keʻokeʻo i ʻike i nā kiʻekiʻe o ke kō kō a kiʻekiʻe a hoʻonui i nā pae o kahi marker inflammatory.

Loaʻa nā huehue maʻemaʻe i loko o ke kanakē, berena, pasta, nā pā, kekahi mau palaoa, nā kuki, nā pōpō, nā mea inu momona kō, a me nā meaʻai i hana ʻia i piha ka kō a ka palaoa paha.

OLELO HOOLAHAʻO ke olonā kiʻekiʻe, nā olakino i hana ʻole ʻia ʻaʻole olakino, akā ʻo nā carbs i hoʻomaʻemaʻe ʻia e hāpai i ke koko
nā pae kō a hāpai i ka hoʻāhu e hiki ai i ka maʻi.

5. Alkohika nui loa

Ua hōʻike ʻia ka inu ʻona ʻana e hāʻawi i kekahi mau pono olakino.

Eia nō naʻe, hiki i nā kālā kiʻekiʻe ke alakaʻi i nā pilikia koʻikoʻi.

I hoʻokahi o nā noi ʻana, hoʻonui nā pae o ka marker CRP i nā poʻe i inu i ka ʻalekohola. ʻO ka nui o kā lākou inu lama, ʻo ka nui o kā lākou CRP pae i hoʻonui ().

Hiki i ka poʻe inu inu nui ke hoʻomohala i nā pilikia me nā koʻohune koʻohune e neʻe nei mai ke kolone a i loko o ke kino. ʻO kēia kūlana - i kapa pinepine ʻia ʻo "leaky gut" - hiki ke hoʻokele i ka laha ākea e hiki ai i ka hōʻino ʻana o nā meaola (,).

I mea e hōʻalo ai i nā pilikia olakino e pili ana i ka ʻona, pono e kaupalena ʻia ka lawe ʻana i ʻelua mau mea inu maʻamau i kēlā me kēia lā no nā kāne a hoʻokahi no nā wahine.

OLELO HOOLAHAHiki paha i ka inu ʻona nui ke hoʻonui i ka mumū a alakaʻi i a
"Leaky gut" e hoʻoneʻe i ka mumū ma loko o kou kino.

6. ʻO kaʻiʻo i hana ʻia

Hoʻopili ʻia ka ʻai ʻana i hana ʻia me ka nui o ka makaʻu o ka maʻi puʻuwai, ka maʻi kō, a me ka ʻōpū a me ka maʻi ʻaʻai kolona (,,).

ʻO nā ʻano maʻamau o kaʻiʻo i hana ʻia e komo pū me ka sausage, bacon, ham, meat smoke, a me ka pipi jerky.

Loaʻa i kaʻiʻo i hana ʻia nā huahana hope loa glycation holomua (AGE) ma mua o ka nui o nā ʻiʻo ʻē aʻe.

Hoʻokumu ʻia nā AGE e ka kuke ʻana i nā ʻiʻo a me kekahi mau meaʻai ʻē aʻe i nā mahana wela. Hoʻomaopopo ʻia lākou i kumu o ka mumū (,).

ʻO nā maʻi āpau e pili ana i ka ʻai ʻana i kaʻiʻo, ʻo ka hui pū ʻana me ka maʻi ʻaʻai kolona ka mea ikaika.

ʻOiai he nui nā kumu i hāʻawi i ka maʻi ʻaʻai kolona, ​​manaʻo ʻia hoʻokahi ʻano he kolamu nā kolamu 'pane hoʻāla i kaʻiʻo i hana ʻia ().

OLELO HOOLAHAʻO ka ʻiʻo i hana ʻia he kiʻekiʻe i nā mea hoʻohuihui e like me AGE, a me kāna
ʻo ka hui pū ʻana me ka maʻi ʻaʻai kolona ma muli paha o ka hōʻeha
pane.

Ke laina lalo

Hiki i ka līlū ke hana i ka pane ʻana i nā mea hoʻonāukiuki he nui, paʻakikī kekahi o lākou e pale, e laʻa me ka haumia, ka ʻeha, a i ʻole nā ​​maʻi.

Eia nō naʻe, ʻoi aku ka nui o kāu kaohi i nā mea e like me kāu papaʻai.

E noho i ke olakino e like me ka hiki, e hoʻomau i ka mumū ma ka hoʻohaʻahaʻa ʻana i kāu ʻai ʻana i nā meaʻai e hoʻonāukiuki iā ia a me ka ʻai ʻana i nā meaʻai anti-inflammatory.

Hoʻopaʻa Meaʻai: Beat The Bloat