6 mau mea i loaʻa i ka Honua Mea Kūʻai Loa Loa Loa a ka Honua

Anter

• 1. Haʻahaʻa i hoʻohui ʻia ke kō
• 2. E hoʻopau i nā kalaka i hoʻomaʻemaʻe ʻia
• 3. Hōʻalo i nā aila mea kanu kiʻekiʻe ma ka Omega-6 momona
• 4. Hoʻopau i nā momona trans artific
• 5. Kiʻekiʻena i nā mea kanu a me ka puluniu
• 6. Nānā i nā meaʻai ma kahi o nā Calories
• Ka Laina Lalo

Ua kū ka nui o nā papaʻai hoʻāʻo i hoʻāʻo o ka manawa.

Hoʻopili kēia i ka papaʻai Mediterranean, nā papaʻai low-carb, kaʻai paleo, a me nā meaʻai āpau, nā papa mea kanu.

ʻO kēia mau papaʻai - a me nā mea ʻē aʻe i hōʻike ʻia i ke olakino lōʻihi - kaʻana like i kekahi o nā ʻano like.

Eia nā mea he 6 i like ai ka ʻai pono āpau.

1. Haʻahaʻa i hoʻohui ʻia ke kō

Hoʻohui ʻia ke kō kekahi o nā ʻano maikaʻi ʻole o ka papaʻai o kēia manawa.

ʻOiai hiki i kekahi poʻe ke hoʻomanawanui i ka nui o ke kō me ka ʻole o nā pilikia, ʻo ka hapa nui o ka poʻe e ʻai nui ana ().

Ke ʻai nui ʻoe i ka fructose - kekahi o nā ʻano nui o ke kō - hoʻonui i kou ake, ka mea i koi ʻia e hoʻolilo iā ia i momona (,).

Lawe ʻia kahi ʻāpana o ka momona mai kou akepaʻa ma ke ʻano he kolesterol lipoprotein haʻahaʻa haʻahaʻa (VLDL) kiʻekiʻe - hāpai i nā triglycerides koko - akā mau kekahi o ia mau mea i kou ake (,).

I ka ʻoiaʻiʻo, manaʻo ʻia ʻo ka lawe nui ʻana i ka fructose ka mea hoʻokele nui o ka maʻi momona momona ʻona ʻole (6,).

Pili pū ʻia ia me nā ʻano kumu ʻē aʻe, e like me ka momona, ʻano 2 diabetes, a me nā maʻi puʻuwai (,,).

ʻO ka mea hou aʻe, hāʻawi ke kō i nā kālapaʻa hakahaka, no ka mea hāʻawi ia i nā calorie he nui akā aneane ʻaʻohe mea pono o ka momona.

ʻAe ka hapanui o ka poʻe loea i ka ʻai nui ʻana o ke kō i mea hōʻino. No laila, ʻo nā papaʻai kūleʻa ke lilo i mea nui e hōʻoki i ke kō i hoʻohui ʻia.

OLELO HOOLAHA Aia kahi ʻaelike āpau e maikaʻi ʻole ka lawe ʻana o ke kō i hoʻohui ʻia a ʻo ka hapa nui o nā papaʻai kūleʻa e paipai ana i ka palena ʻana.

2. E hoʻopau i nā kalaka i hoʻomaʻemaʻe ʻia

ʻO nā kālapa i hoʻomaʻemaʻe ʻia - nā kō a me nā meaʻai starchy i hoʻoponopono ʻia, e like me nā hua, i lawe ʻia ka hapa nui o nā fiber - kekahi mea ʻē aʻe i ʻae ʻia e ka poʻe loea olakino maikaʻi ʻole.

ʻO ka karbika hoʻomaʻemaʻe maʻamau ka palaoa palaoa, i hoʻopau ʻia i nā nui ma nā ʻāina Komohana.

E like me nā hua i hoʻomaʻemaʻe ʻia e ka pulverizing palaoa a pau a me ka wehe ʻana i ka bran a me ka endosperm - nā fibrous a me nā ʻāpana nutritious - hāʻawi ka starch i hoʻomaʻemaʻe ʻia i nā calorie he nui akā aneane ʻaʻohe mea pono kūpono.

Me ka ʻole o ka fiber o ka palaoa āpau, hiki i ka starch ke kumu i nā spike wikiwiki i ke kō kō, e alakaʻi ai i ka ʻiʻini a me ka ʻai nui ʻana i kekahi mau hola ma hope ke iho mai ke kō kō (().

Loulou nā noiʻi i nā carbs i hoʻomaʻemaʻe ʻia i nā ʻano metabolic like ʻole, e like me ka momona, ʻano 2 diabetes, a me nā maʻi puʻuwai (,,,).

ʻOiai kekahi o nā papaʻai - e like me ka paleo a me ka low-carb - hoʻopau loa i nā kīʻaha, ʻo nā papaʻai kūleʻa āpau e hoʻokūkala i ka palena ʻana o nā hua i hoʻomaʻemaʻe ʻia a hoʻololi iā lākou me kā lākou mau ʻaoʻao olakino olakino.

OLELO HOOLAHA Hoʻopau nā papaʻai kūleʻa āpau i nā hua i hoʻomaʻemaʻe ʻia e like me ka palaoa palaoa, ʻoiai kekahi o nā papaʻai e like me ka paleo a me nā hua ban low-car ban.

3. Hōʻalo i nā aila mea kanu kiʻekiʻe ma ka Omega-6 momona

ʻOiai ua puni nā aila mea kanu no mau makahiki he mau kaukani, ʻaʻole i hoʻomaka ka nui o nā aila hoʻomaʻemaʻe a hiki i ka hoʻomaka ʻana o ke kenekulia 20.

Hoʻopili kēia i ka ʻaila soybean, aila canola, aila kulina, aila pulupulu, a me kekahi mau mea ʻē aʻe.

Ke hopohopo nei kekahi poʻe e pili ana i ka ʻike kiʻekiʻe o nā polyunsaturated omega-6 fatty acid i kekahi mau aila mea kanu. Ua kuhikuhi aku nā ʻepekema i ka hapanui o ka poʻe e ʻai nui ana paha i ka momona omega-6 (19).

Hiki i ka momona Omega-6 ke hoʻonāukiuki i ka LDL (maikaʻi) ʻoi loa ka kolesterol a hāʻawi i ka hana endothelial - ʻelua mau kī nui i ke kaʻina o ka maʻi puʻuwai (,,,).

Eia nō naʻe, he kumu a hoʻopaʻapaʻa paha lākou i nā maʻi puʻuwai. Hōʻike kekahi mau noiʻi nānā i nā hopena pale, akā nui nā hoʻokolohua kāohi ʻia e hōʻike e hōʻeha paha lākou (25, 26,,).

Nānā nā noiʻi ʻē aʻe i ka waikawa linoleic - ka omega-6 fatty acid maʻa mau loa - ʻaʻole e hoʻonui i nā kiʻekiʻe o ke koko o nā māka inflammatory (,).

ʻOiai ʻoi aku ka nui o ka noiʻi e pono ai ma mua o ka hiki ʻana o nā hopena paʻa, ʻae ka hapa nui o nā ʻepekema ua hoʻonui nui ka poʻe o ka omega-6 i nā kenekulia i hala.

Inā hopohopo ʻoe e pili ana i ka omega-6, e kaupalena i kāu lawe ʻana i nā aila mea kanu e like me ka aila soybean a me ka aila canola. Koho, koho i ka aila ʻoliva a me nā aila ʻē aʻe i haʻahaʻa i ka omega-6.

OLELO HOOLAHA Paipai nā meaʻai he nui i ka lawe haʻahaʻa ʻana o nā aila mea kanu waiwai ʻo omega-6-waiwai e like me ka ʻaila soya a canola paha. Eia nō naʻe, ʻike ʻole ʻia inā he ʻino kēia mau aila.

4. Hoʻopau i nā momona trans artific

Hana mau ʻia nā trans trans e nā hydrogenating aila mea kanu, i mea e paʻa ai lākou i ka mahana wela a hoʻonui i ke ola ().

Hoʻohui nā noiʻi he nui i nā momona trans i ka hoʻonui ʻia o ka mumū a me nā maʻi puʻuwai (,).

ʻO ka ikaika o ka hōʻike he nui nā ʻāina i pāpā a pāpā paha i ka hoʻohana ʻana o nā momona trans i nā meaʻai.

Ma ʻAmelika Hui Pū ʻIa, ua hoʻomaka ka pāpā pekelala o trans fats i Iune 2018, ʻoiai hiki ke hāʻawi ʻia nā huahana i hana ʻia a hiki i Ianuali 2020, a i ʻole ma kekahi mau hihia 2021 ().

Hoʻohui ʻia, kapa inoa ʻia nā meaʻai e like me ka loaʻa ʻana o ka 0 gram o ka trans trans inā lākou i emi ma lalo o 0.5 gram ().

OLELO HOOLAHA Hana ʻia nā momona trans e nā aila mea kanu hydrogenating. Hōʻike ka nui o nā noiʻi i kahi loulou i ka mumū a me nā ʻano e like me ka maʻi puʻuwai. Ua kaupalena ʻia a hoʻohana ʻia paha i nā ʻāina he nui, e like me ʻAmelika Hui Pū ʻIa.

5. Kiʻekiʻena i nā mea kanu a me ka puluniu

Hoʻopau a hoʻopau paha nā papaʻai he nui i kekahi mau meaʻai.

ʻO kahi laʻana, ʻo nā papa mea kanu e hoʻoliʻiliʻi a hoʻopau loa paha i nā meaʻai o nā holoholona, ​​ʻoiai nā papaʻai momona a me nā paleo e hoʻopau i nā hua.

Eia nō naʻe, ʻoiai kekahi mau papaʻaina kūleʻa - e like me ke ʻano o ka ʻai low-carb - e kāohi paha i ka momona momona, nā mea kanu starchy, ʻo nā papaʻai olakino āpau me ka nui o nā mea kanu i ka nui.

Ua ʻae ʻia i ka honua āpau e olakino nā mea kanu, a kākoʻo nā noiʻi he nui i kēia ma ka hōʻike ʻana e pili ana ka hoʻohana ʻana i nā mea kanu i ka hoʻoliʻiliʻi maʻi (,,).

ʻOi aku ka nui o nā mea kanu i nā antioxidant, nā meaola, a me nā fiber, e kōkua ai i ka pohō kaumaha a hānai i kāu ʻōpū puʻupuʻu aloha (,,).

ʻO ka hapa nui o nā papaʻai - a ʻo nā mea momona hoʻi - hoʻopili pū ʻia me nā hua i kekahi kekelē.

OLELO HOOLAHA Hoʻomaopopo ka papaʻai holoʻokoʻa holoʻokoʻa i ka ʻai ʻana i nā mea kanu a - i ka hapanui o nā hihia - hua. ʻOi aku kēia mau meaʻai i nā antioxidant a me nā olonā prebiotic olakino.

6. Nānā i nā meaʻai ma kahi o nā Calories

ʻO kekahi mea i like ka nui o nā papaʻai kūleʻa ka hoʻokūkū ʻana i ka mea nui o ka meaʻai holoʻokoʻa, hoʻokahi a ʻoi aku ka palena o ka calorie.

ʻOiai he mea nui ka calorie no ka mālama ʻana i ke kaupaona, ka palena wale ʻana iā lākou me ka nānā ʻole i nā meaʻai āu e ʻai ai he mea liʻiliʻi ʻole ia i ka wā lōʻihi.

Ma kahi o ka hoʻāʻo ʻana e lilo i ka kaupaona a i ʻole kaohi i nā calorie, e hoʻolilo i kāu pahuhopu e hānai i kou kino a lilo i ke olakino.

OLELO HOOLAHA Hoʻomaopopo ka hapa nui o nā papaʻai kūleʻa i kahi loli nohona e hoʻopili i nā meaʻai āpau - a waiho i ka pohō kaumaha ma ke ʻano he hopena ʻaoʻao maoli.

Ka Laina Lalo

ʻO ka hapa nui o nā papaʻai olakino - e like me ka papaʻai Mediterranean, nā papaʻai low-carb, kaʻai paleo, a me nā meaʻai āpau, nā papaʻai mea kanu - loaʻa kekahi mau mea like.

ʻO ka mea nui loa, nānā lākou i nā meaʻai āpau a paipai i ka poʻe e kaupalena i kā lākou lawe ʻana i nā meaʻai i hoʻoponopono ʻia, momona momona, hoʻohui ʻia ke kō, a me nā kāpena i hoʻomaʻemaʻe ʻia.

Inā makemake ʻoe e hoʻomaikaʻi i kou olakino, e noʻonoʻo e hoʻololi i kekahi o nā meaʻai i hana ʻia āu e ʻai nei me nā meaʻai āpau, e like me nā mea kanu, nā huaʻai, a me nā hua holoʻokoʻa.