ʻO nā hoʻolālā papaʻai maikaʻi 8 maikaʻi loa - Ka hoʻomau ʻana, ka pohō kaumaha, a me nā mea hou aʻe

Anter

• 1. ʻO ka hoʻokē ʻai wā waena
• 2. Nā papaʻai hoʻokumu mea kanu
• 3. Nā papaʻai low-carb
• 4. ʻO kaʻai paleo
• 5. Nā papaʻai momona momona
• 6. ʻO ka papaʻai Mediterranean
• 7. WW (Nānā Nānā)
• 8. ʻO kaʻai DASH
• Ke laina lalo

Ua manaʻo ʻia kokoke i ka hapalua o nā mākua ʻAmelika e hoʻāʻo e lilo i ka paona i kēlā me kēia makahiki ().

ʻO kekahi o nā ala maikaʻi e lilo ai ka kaumaha ma ka hoʻololi ʻana i kāu papaʻai.

Eia nō naʻe, paʻakikī ka hoʻomaka ʻana o ka helu o nā papaʻai papaʻai e loaʻa ana, no ka mea, ʻaʻole ʻoe e ʻike i kahi o nā kūpono, kūpono, a maikaʻi hoʻi e pono ai.

Makemake kekahi mau papaʻai e kāohi i kou makemake e hōʻemi i kāu lawe ʻana i ka meaʻai, ʻoiai e ʻōlelo ana kekahi e kaohi ana i kāu lawe ʻana i nā calorie a me nā carbs a i ʻole ka momona.

He aha hou aʻe, hāʻawi nui nā mea i ke olakino i ʻoi aku ma mua o ka lilo o ke kaupaona.

Eia nā hoʻolālā papaʻai 8 maikaʻi loa e kōkua iā ʻoe e hoʻokahe i ka kaumaha a hoʻomaikaʻi i kou olakino holoʻokoʻa.

1. ʻO ka hoʻokē ʻai wā waena

ʻO ka hoʻokē ʻai wā waena kahi papaʻai papaʻai e holo pōʻai ma waena o nā wā o ka hoʻokēʻai a me ka ʻai ʻana.

Aia nā ʻano like ʻole, e like me ka hana 16/8, e pili ana i ka kaupalena ʻana i kāu lawe calorie i 8 mau hola i kēlā me kēia lā, a me ka hana 5: 2, ka mea e kaupalena ai i kāu loaʻa ʻana o ka calorie i kēlā me kēia lā i 500-600 calories i ʻelua mau pule.

Pehea e hana ai: Hoʻopau ka hoʻokē ʻai waena i ka manawa i ʻae ʻia ʻoe e ʻai, kahi ala maʻalahi e hōʻemi ai i ka lawe ʻana o ka calorie. Hiki i kēia ke alakaʻi i ka pohō kaumaha - ke ʻole ʻoe e uku ma ka ʻai ʻana i nā meaʻai i nā wā ʻae ʻia e ʻae ʻia.

Kaumaha emi: I ka loiloi o nā noiʻi ʻana, ua hōʻike ʻia ka hoʻokē ʻai wā waena i kumu e hoʻoheheʻe ai i ka paukū 3-8% ma luna o 3-24 mau pule, ʻo ia ka pākēneka i ʻoi aku ka nui ma mua o nā ʻano hana ʻē aʻe ().

Ua hōʻike ʻia ka loiloi like e hoʻoliʻiliʻi paha kēia ala o ka ʻai i ka pōʻai o ka pūhaka e 4-7%, kahi hōʻailona no ka momona ʻōpū ʻino ().

Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe e hiki i ka hoʻokē ʻai pinepine hiki ke hoʻonui i ka puhi ʻana i ka momona ʻoiai e mālama ana i ka nui o nā mākala, kahi e hoʻomaikaʻi ai i ka metabolism (,).

Nā pono ʻē aʻe: Ua hoʻopili ʻia ka hoʻokē ʻai wā waena i nā hopena anti-ʻelemakule, hoʻonui i ka ʻike insulin, hoʻomaikaʻi i ke olakino lolo, hoʻemi i ka mumū, a me nā keu pono ʻē aʻe (,).

ʻAoʻao lalo: Ma ka laulā, palekana ka hoʻokē ʻai wā waena no ka nui o nā mākua olakino.

ʻO kēlā ʻōlelo, ʻo ka poʻe maʻalahi i nā kulu i kā lākou kō kō kō, e like me kekahi poʻe me ka maʻi diabetes, haʻahaʻa kaumaha, a i ʻole kahi maʻi ʻai, a me nā wahine hāpai a hānai paha, pono e kamaʻilio me kahi ʻoihana olakino ma mua o ka hoʻomaka ʻana i ka hoʻokē ʻai pinepine.

Hōʻuluʻulu Manaʻo ʻO nā wā pōkole waena ma waena o nā wā o ka hoʻokēʻai a me ka ʻai ʻana. Ua hōʻike ʻia e kōkua i ke kaupaona ʻana a pili ʻia i nā pono olakino ʻē aʻe.

2. Nā papaʻai hoʻokumu mea kanu

Hiki i nā papaʻai mea kanu ke kōkua iā ʻoe e lilo i ka paona. ʻO ka Vegetarianism a me ka veganism nā mana i makemake nui ʻia, ka mea e pāpā ana i nā huahana holoholona no ke olakino, pili pono, a me nā kumu kaiapuni.

Eia nō naʻe, ʻoi aku ka nui o nā papaʻai i hoʻonohonoho ʻia me nā mea kanu, e like me ka papaʻai flexitary, kahi papaʻai mea kanu e ʻae i ka ʻai ʻana i nā huahana holoholona i ka wā kūpono.

Pehea e hana ai: Nui a hewahewa nā ʻano meaʻai mea kanu, akā ʻo ka hapanui e pili ana i ka hoʻopau ʻana i nā ʻiʻo āpau, nā manu moa, a me nā iʻa. Pēlā nō kekahi poʻe vegetarian ke pale aku i nā hua a me ka waiū.

Lawe i ka papaʻai vegan i kahi ʻanuʻu ma ke kaohi ʻana i nā huahana holoholona, ​​a me nā huahana i loaʻa i ka holoholona e like me ka waiū, gelatin, ka meli, ka whey, ka casein, a me ka albumin.

ʻAʻohe rula o ka mōakāka no ka papaʻai flexitary, no ka mea, he loli ke ʻano o ka nohona ma mua o ka papaʻai. Paipai ia i ka ʻai ʻana i ka nui o nā huaʻai, nā lau, nā legume, a me nā kīʻaha holoʻokoʻa akā ʻae i ka protein a me nā huahana holoholona i ka hoʻohaʻahaʻa, e hoʻolilo i kahi koho ʻē aʻe.

ʻO ka hapa nui o nā pūʻulu meaʻai i kaupalena ʻia he kiʻekiʻe i nā calorie, no laila ke kaupalena ʻana iā lākou e kōkua paha i ka pohō kaumaha.

Kaumaha emi: Hōʻike ka noiʻi i ka maikaʻi o nā papaʻai mea kanu no ke kaupaona (,,).

Ua ʻike ʻia kahi loiloi o nā noi he 12 me nā poʻe i komo ʻia ma 1,151 ua lilo ka poʻe ma ka papaʻai mea kanu i ka awelika o 4.4 paona (2 kg) ma mua o ka poʻe i komo pū me nā huahana holoholona ().

Hoʻohui, ua nalowale ka poʻe e ukali nei i ka papa ʻai vegan i ka awelika o 5.5 paona (2.5 kg) ʻoi aku ma mua o ka poʻe ʻaʻole ʻai i ka papaʻai mea kanu ().

Hiki i nā papaʻai mea kanu ke kōkua i ka pohō kaumaha no ka mea makemake lākou e waiwai i ka fiber, hiki ke kōkua iā ʻoe e noho piha no ka lōʻihi, a me ka haʻahaʻa o ka momona momona (,,).

Nā pono ʻē aʻe: Ua hoʻopili ʻia nā papaʻai mea kanu i nā pono he nui, e like me ka hoʻoliʻiliʻi o nā kūlana mau e like me ka maʻi puʻuwai, kekahi mau maʻi maʻi maʻi, a me ka maʻi kō. Hiki iā lākou ke hoʻomau i ke kaiapuni ma mua o nā papaʻai meaʻai (,,,).

ʻAoʻao lalo: ʻOiai he olakino nā papaʻai mea kanu, hiki iā lākou ke kaohi i nā meaola nui i ʻike pinepine ʻia i nā huahana holoholona, ​​e like me ka hao, ka huaʻai B12, ka wikamina D, calcium, zinc, a me ka omega-3 fatty acid.

Hiki i kahi ala flexitary a i ʻole ke kōkua kūpono ke kōkua i ka helu no kēia mau meaola.

Hōʻuluʻulu Manaʻo Hoʻopaʻa ka papaʻai mea kanu i nā meaʻai me nā huahana holoholona no nā kumu like ʻole. Hōʻike nā noiʻi e kōkua lākou i ka pohō kaumaha ma o ka hōʻemi ʻana i kāu lawe ʻana i ka calorie a hāʻawi i nā keu pono ʻē aʻe.

3. Nā papaʻai low-carb

ʻO nā papaʻai low-carb i waena o nā papaʻai makemake nui ʻia no ka pohō kaumaha. ʻO nā laʻana e pili ana i ka papaʻai Atkins, kaʻai ketogenic (keto), a me ka paukū momona, nā momona momona (LCHF).

ʻO kekahi mau ʻano e hoʻemi i ka carbs ma mua o ka mea ʻē aʻe. ʻO kahi laʻana, ʻo nā papaʻaina haʻahaʻa-haʻahaʻa e like me kaʻai keto e pāpā ana i kēia macronutrient ma lalo o 10% o ka nui o nā calorie, i hoʻohālikelike ʻia me 30% a ʻoi iki paha no nā ʻano ʻē aʻe ().

Pehea e hana ai: Hoʻopaʻa ka papaʻai low-carb i kāu ʻai momona ma ke aloha o ka protein a me ka momona.

ʻOi aku ka kiʻekiʻe ma mua o ka protein ma mua o nā papaʻai momona momona, ʻo ka mea nui, ʻoiai ka protein e hiki ke kōkua i ke kāohi i kou makemake, hāpai i kāu metabolism, a mālama i ka nui o nā mākua (,).

I nā papaʻai haʻahaʻa-hāmole e like me ka keto, hoʻomaka kou kino i ka hoʻohana ʻana i nā waikawa momona ma mua o ka hoʻoulu ʻana i ka ikehu ma ka hoʻololi ʻana iā lākou i ketones. Kapa ʻia kēia hana he ketosis ().

Kaumaha emi: Hōʻike ka nui o nā noiʻi hiki i nā papaʻai low-carb ke kōkua i ka pohō kaumaha a ʻoi aku paha ka maikaʻi ma mua o nā papa momona momona haʻahaʻa,,,).

ʻO kahi laʻana, kahi loiloi o 53 mau noiʻi me 68,128 poʻe i komo i ʻike i ka loaʻa ʻana o nā papaʻai low-carb i ka nui o ka lilo o ke kaupaona ma mua o nā papa momona momona ().

ʻO ka mea hou aʻe, ʻikea ka maikaʻi o nā papaʻai low-carb i ke kuni ʻana i ka momona o ka ʻōpū hōʻino (,,).

Nā pono ʻē aʻe: Hōʻike ka noiʻi e hōʻemi paha nā papaʻai low-carb i nā mea pilikia no ka maʻi puʻuwai, e like me ke kiʻekiʻe o ke kōkō a me nā pae o ke koko. Hiki iā lākou ke hoʻomaikaʻi i ke kō a me nā kiʻekiʻe o ka insulin i ka poʻe me ka maʻi diabetes 2 (,).

ʻAoʻao lalo: I kekahi mau hihia, hiki i kahi papaʻai low-carb ke hoʻāla i nā kiʻekiʻe LDL (ʻino) kolesterol. Hiki i nā papaʻai low-low-carb ke paʻakikī e ukali a hoʻoluhi i ka digestive i kekahi poʻe ().

I nā hanana kakaʻikahi loa, e hāhai ana i kahi papaʻai haʻahaʻa-haʻahaʻa i kumu i ʻike ʻia ma ke ʻano ketoacidosis, kahi ʻano metabolic weliweli e hiki ke make inā haʻalele ʻole ʻia (,).

Hōʻuluʻulu Manaʻo Kākoʻo nā papaʻai low-carb i kāu lawe ʻana i ka waiū, kahi e paipai ai i kou kino e hoʻohana i nā momona hou aku me he wahie. Hiki iā lākou ke kōkua iā ʻoe e lilo i ka paona a hāʻawi i nā keu pono ʻē aʻe.

4. ʻO kaʻai paleo

Kākoʻo ka papa paleo i ka ʻai ʻana i nā meaʻai like i ʻōlelo ʻia e nā kūpuna hahai holoholona.

Hoʻokumu ʻia ia i ke kumumanaʻo e pili ana nā maʻi o kēia au i ka papaʻai Komohana, ʻoiai ke manaʻo nei ka poʻe kākoʻo ʻaʻole i ulu ke kino o ke kanaka e hana i nā legume, nā hua, a me nā waiū.

Pehea e hana ai: Kākoʻo ka papa paleo i ka ʻai ʻana i nā meaʻai āpau, nā huaʻai, nā lau, nāʻiʻo momona, nā nati, a me nā ʻanoʻano. Hoʻopaʻa ia i ka ʻai ʻana o nā meaʻai i hana ʻia, nā mānoʻai, kō, a me ka waiū waiū, ʻoiai kekahi mau mana liʻiliʻi e ʻae i nā huahana waiū e like me ka tī.

Kaumaha emi: Ua hōʻike ʻia nā noiʻi he nui i kaʻai paleo hiki ke kōkua i ka pohō kaumaha a hoʻēmi i ka momona o ka ʻōpū e hōʻino ai (,,).

ʻO kahi laʻana, i loko o hoʻokahi mau hebedoma 3 mau pule, he 14 mau mākua olakino e ukali nei i ka papaʻai paleo i nalowale i ka awelika o 5.1 paona (2.3 kg) a hoʻemi i ko lākou pūhaka - he māka no ka momona o ka ʻōpū - e ka awelika o 0.6 iniha (1.5 cm) ).

Hōʻike ka noiʻi e ʻoi aku paha ka hoʻopiha ʻana o ka papa paleo ma mua o nā papaʻai makemake nui ʻia e like me kaʻai Mediterranean a me nā papa momona momona. Loaʻa paha kēia ma muli o ka nui o ka protein protein (,).

Nā pono ʻē aʻe: Ma hope o ka paleoʻai hiki ke hōʻemi i nā maʻi maʻi maʻi puʻuwai, e like me ke koko kiʻekiʻe, kolesterol, a me nā pae triglyceride (,).

ʻAoʻao lalo: ʻOiai ke olakino ka paleo i ke olakino, kaohi ia i kekahi mau pūʻulu meaʻai momona, me nā legume, nā kīʻaha holoʻokoʻa, a me nā waiū waiū.

Hōʻuluʻulu Manaʻo Paipai ka papa paleo i ka ʻai ʻana i nā meaʻai āpau, e like me ka ʻai a nā kūpuna. Hōʻike nā noiʻi e kōkua paha ia i ka pohō kaumaha a hoʻoliʻiliʻi i nā pilikia pilikia o ka maʻi puʻuwai.

5. Nā papaʻai momona momona

E like me nā papaʻai low-carb, ua makemake nui ʻia nā papaʻai momona momona i mau makahiki.

Ma ka laulaha, ʻo kahi papaʻai momona momona e hoʻopili ana i ka lawe ʻana i kāu momona i 30% o kāu mau calorie o kēlā me kēia lā.

Hoʻolālā kekahi mau papaʻai momona momona a momona hoʻi e kaohi i ka ʻai momona ma lalo o 10% o nā calorie ().

Pehea e hana ai: Kākoʻo nā papaʻai momona momona i ka lawe ʻana i ka momona no ka mea hāʻawi ka momona ma kahi o ʻelua mau manawa o ka helu o nā calorie ma ka gram, i hoʻohālikelike ʻia me nā macronutrients ʻelua ʻē aʻe - protein a me carbs.

Loaʻa nā mea ʻai ʻoi loa ka momona ma mua o 10% o nā calorie mai ka momona, me kahi o 80% o nā calorie e hele mai ana mai nā kalakeke a me 10% mai ka protein.

ʻO nā papaʻai ʻoi loa-haʻahaʻa-momona nā mea kanu a kaupalena ʻia i kaʻiʻo a me nā huahana holoholona.

Kaumaha emi: ʻOiai nā papaʻai momona momona e pāpā i ka lawe ʻana i ka calorie, hiki iā lākou ke kōkua i ka pohō kaumaha (,,,).

Ua kālailai ʻia kahi 33 mau noiʻi me nā poʻe komo he 73,500 ma hope o ka papaʻai momona momona i alakaʻi ʻia i nā loli liʻiliʻi akā pili i ka kaupaona a me ka pūhaka ().

Eia nō naʻe, ʻoiai ʻo ka maikaʻi o nā papaʻai momona momona e like ka maikaʻi me ka ʻai low-car diet no ka pohō o ke kaupaona ʻana i nā kūlana hoʻomalu ʻia, ʻoi aku ka maikaʻi o nā papaʻai momona haʻahaʻa i kēlā me kēia lā (,,).

Ua hōʻike ʻia ke kūleʻa o nā papa momona momona, ʻoi aku i waena o ka poʻe me ka momona. ʻO kahi laʻana, kahi loiloi 8 mau pule ma 56 poʻe i komo i ʻike i ka ʻai ʻana i kahi papaʻai me 7-14% momona i alakaʻi ʻia i ka awelika o nā paona he 14.8 paona (6.7 kg) ().

Nā pono ʻē aʻe: Ua hoʻopili ʻia nā papaʻai momona momona i ka hoʻoliʻiliʻi o ka maʻi puʻuwai a me ka hahau. Hiki iā lākou ke hoʻemi i ka mumū a hoʻomaikaʻi i nā māka o ka maʻi kō (,,).

ʻAoʻao lalo: ʻO ka kaohi ʻana i ka momona ka mea i hiki ke alakaʻi i nā pilikia olakino i ka wā lōʻihi, ʻoiai ka hana nui ʻana o ka momona i ka hana ʻana i ka hormone, ka lawe ʻana o ka meaola, a me ke olakino paʻa. Eia kekahi, ua hoʻopili ʻia nā papaʻai momona momona loa i ka nui o ka makaʻu o ka maʻi metabolic ().

Hōʻuluʻulu Manaʻo ʻO nā papaʻai momona momona kaohi i kāu lawe ʻana i ka momona, no ka mea, ʻoi aku ka kiʻekiʻe o kēia macronutrient i nā calori ma mua o ka protein a me nā carbs. Ua hoʻopili nā noiʻi i nā papaʻai momona momona i ka pohō kaumaha a me nā hoʻohaʻahaʻa haʻahaʻa o ka maʻi puʻuwai a me ka maʻi kō.

6. ʻO ka papaʻai Mediterranean

Hoʻokumu ʻia ka papaʻai Mediterranean i nā meaʻai e ʻai ai ka poʻe ma nā ʻāina e like me ʻItalia a me Helene.

ʻOiai ua hoʻolālā ʻia e hoʻohaʻahaʻa i ka maʻi maʻi puʻuwai, hōʻike nā noiʻi he nui hiki iā ia ke kōkua i ka pohō kaumaha ().

Pehea e hana ai: Kākoʻo ka papaʻai Mediterranean i ka ʻai ʻana i nā huaʻai, nā mea kanu, nā nati, nā ʻanoʻano, nā legume, nā paipu, nā kīʻaha piha, nā iʻa, nā iʻa iʻa, a me nā aila ʻoliva puʻupaʻa keu.

ʻO nā meaʻai e like me ka moa, nā hua manu, a me nā huahana waiū e ʻai pono ʻia. I kēia manawa, kaupalena ʻia nā ʻiʻo ʻulaʻula.

Hoʻohui ʻia, pāpā ka papaʻai Mediterranean i nā hua i hoʻomaʻemaʻe ʻia, nā momona trans, nā aila i hoʻomaʻemaʻe ʻia, nā ʻino i hana ʻia, hoʻohui ʻia ke kō, a me nā meaʻai ʻē aʻe i hana ʻia me ka maikaʻi.

Kaumaha emi: ʻOiai ʻaʻole kikoʻī ia i kahi papaʻai hoʻohaʻahaʻa kaumaha, hōʻike nui nā noiʻi e lawe ana i kahi papaʻaina Mediterranean ka mea kōkua i ka pohō kaumaha (,,).

ʻO kahi laʻana, kahi anamanaʻo o 19 mau noiʻi i ʻike i ka poʻe i hui pū i ka papaʻai Mediterranean me ka hoʻoikaika kino a i ʻole ka palena kalepona i nalowale i ka awelika o 8.8 paona (4 kg) ʻoi aku ma mua o ka poʻe i ka papaʻai mālama ().

Nā pono ʻē aʻe: Paipai ka papaʻai Mediterranean i ka ʻai ʻana i nā meaʻai momona-nui, kahi e kōkua ai i ka hakakā ʻana i ka mumū a me ke koʻikoʻi oxidative e ka neʻe ʻana i nā radical free. Ua hoʻopili ʻia i nā hōʻemi hōʻemi ʻia o nā maʻi puʻuwai a me ka make make ʻole (,).

ʻAoʻao lalo: ʻOiai ʻo ka papaʻai Mediterranean ʻaʻole ia he papaʻai paona paona, ʻaʻole e lilo ka poʻe i ke kaumaha ma hope o ia mea ke ʻole lākou e ʻai i nā calorie liʻiliʻi.

Hōʻuluʻulu Manaʻo Hoʻomaopopo ka papaʻai Mediterranean i ka ʻai ʻana i nā huaʻai, nā mea kanu, nā iʻa, a me nā aila olakino ke kaohi nei i nā meaʻai i hoʻomaʻemaʻe ʻia a hoʻomaʻamaʻa nui ʻia. ʻOiai ʻaʻole ia he papaʻai hoʻohaʻahaʻa kaumaha, hōʻike nā noiʻi e hiki ke hāpai i ka pohō kaumaha a me ke olakino holoʻokoʻa.

7. WW (Nānā Nānā)

ʻO WW, ma mua he mau kiaʻi kaupaona, kekahi o nā papahana hoʻemi kaumaha i makemake nui ʻia ma ka honua holoʻokoʻa.

ʻOiai ʻaʻole ia e kaohi i nā pūʻulu meaʻai, pono ka poʻe ma kahi hoʻolālā WW e ʻai i loko o kā lākou mau helu i kēlā me kēia lā e hiki ai i ko lākou kaumaha kūpono ().

Pehea e hana ai: ʻO WW kahi ʻōnaehana i kuhikuhi ʻia i nā helu like ʻole e hāʻawi i nā meaʻai like ʻole a me nā mea inu i kahi waiwai, e like me kā lākou calorie, momona, a me nā ʻike fiber.

I mea e piʻi ai i kāu kaupaona i makemake ʻia, pono ʻoe e noho ma waena o kāu ʻae i kēlā me kēia lā.

Kaumaha emi: Hōʻike ka nui o nā noiʻi hiki i ka polokalamu WW ke kōkua iā ʻoe e lilo i ka paona (,,,).

ʻO kahi laʻana, kahi loiloi o 45 mau noiʻi i loaʻa i ka poʻe i ukali i ka papaʻai WW ua lilo ka 2.6% ʻoi aku ke kaumaha ma mua o ka poʻe i loaʻa i ka ʻōlelo aʻoaʻo maʻamau ().

ʻO ka mea hou aʻe, ua hōʻike ʻia ka poʻe e ukali nei i nā polokalamu WW e ʻoi aku ka maikaʻi o ka mālama ʻana i ka pohō kaumaha ma hope o kekahi mau makahiki, ke hoʻohālikelike ʻia me ka poʻe e ukali nei i nā papaʻai ʻē aʻe (,).

Nā pono ʻē aʻe: ʻAe ʻo WW i ka maʻalahi, maʻalahi e ukali. Hāʻawi kēia i ka poʻe me nā mea ʻai papa, e like me nā mea me nā maʻi ʻaʻai, e pili pono i ka hoʻolālā.

ʻAoʻao lalo: ʻOiai ʻae ia no ka maʻalahi, hiki ke lilo i WW i ke kumu kūʻai. Eia kekahi, hiki i ka palupalu ke hāʻule inā koho nā dieters i nā meaʻai maikaʻi ʻole.

Hōʻuluʻulu Manaʻo ʻO WW, a i ʻole ʻO nā mea nānā kaumaha, kahi papahana hoʻoliʻiliʻi kaumaha e hoʻohana ana i kahi ʻōnaehana kumu. Hōʻike nā haʻawina e maikaʻi no ka loiloi kaumaha lōʻihi a maʻalahi hoʻi.

8. ʻO kaʻai DASH

ʻO nā hoʻokokokeʻai e hōʻoki ai i ka hanu kiʻekiʻe, a i ʻole ka papaʻai DASH, kahi hoʻolālā ʻai i hoʻolālā ʻia e kōkua ai i ka mālama ʻana a i ʻole ke pale ʻana i ke koko kiʻekiʻe, kahi i ʻike ʻia ma ke ʻano he hypertension.

Hoʻomaopopo ia i ka ʻai ʻana i nā hua, nā lau, nā kīʻaha holoʻokoʻa, a me nā ʻiʻo wīwī a haʻahaʻa i ka paʻakai, ka ʻiʻo ʻulaʻula, nā kō i hoʻohui ʻia, a me nā momona.

ʻOiai kaʻai DASH ʻaʻole ia he papa hana hoʻohaʻahaʻa kaumaha, he nui ka poʻe e hōʻike nei i ka lilo ʻana o ka paona iā ia.

Pehea e hana ai: Paipai ka papaʻai DASH i nā lawelawe kikoʻī o nā hui meaʻai like ʻole. ʻO ka helu o nā lawelawe ʻae ʻia ʻoe e ʻai ai kaukaʻi i kāu calorie i kēlā me kēia lā.

ʻO kahi laʻana, ʻo kahi kanaka maʻamau i ka papaʻai DASH e ʻai e pili ana i 5 mau huina o nā mea kanu, 5 mau hua o ka hua, 7 mau lawelawe o nā carbs olakino e like me nā hua palaoa, 2 mau hana o nā huahana waiū momona momona, a me 2 mau lawelawe a i ʻole nā ​​mea liʻiliʻi paha o kaʻiʻo lā.

Hoʻohui ʻia, ʻae ʻia ʻoe e ʻai i nā nati a me nā ʻanoʻano 2-3 mau manawa i kēlā me kēia pule ().

Kaumaha emi: Hōʻike nā haʻawina e hiki i ka papaʻai DASH ke kōkua iā ʻoe e lilo i ka paona (,,,).

ʻO kahi laʻana, kahi anamanaʻo o 13 noiʻi i loaʻa i ka poʻe ma ka papaʻai DASH i lilo ka nui o ke kaumaha ma mua o 8-24 mau pule ma mua o ka poʻe ma ka papaʻai mālama ().

Nā pono ʻē aʻe: Ua hōʻike ʻia ka papaʻai DASH e hoʻēmi i nā pae o ke koko a me nā kumu pilikia o ka maʻi puʻuwai. Eia kekahi, kōkua paha ia i ka hakakā ʻana i nā ʻōuli depressive hou a hoʻohaʻahaʻa i kou makaʻu i ka umauma a me ka maʻi ʻaʻa kala (,,,,).

ʻAoʻao lalo: ʻOiai ke kōkua ʻana o ka papa DASH i ke kaupaona ʻana, aia nā hōʻike like ʻole e pili ana i ka paʻakai a me ke kahe o ke koko. Hoʻohui ʻia, ua hoʻopili ʻia ka ʻai ʻana i ka paʻakai liʻiliʻi me ka hoʻonui ʻia o ke kūpaʻa ʻana o ka insulin a me ka nui o ka make o ka poʻe me ka puʻuwai puʻuwai (,).

Hōʻuluʻulu Manaʻo ʻO ka papaʻai DASH kahi papa paʻakai haʻahaʻa i hōʻike ʻia e kōkua i ka pohō kaumaha. Ua hoʻohui pū ʻia nā noiʻi iā ia i nā pono hou aʻe no kou puʻuwai a hoʻoliʻiliʻi i nā makaʻi o nā maʻi maʻi ʻē aʻe.

Ke laina lalo

Hiki i nā papaʻai he nui ke kōkua iā ʻoe e lilo i ka paona.

ʻO kekahi o nā papaʻai noiʻi maikaʻi loa a me nā papa ʻai e komo pū me ka hoʻokē ʻai waena, nā papaʻai mea kanu, nā papa hoʻēmi momona, nā papaʻai momona momona, kaʻai paleo, kaʻai Mediterranean, WW (Weight Watchers), a me ka papaʻai DASH.

ʻOiai ua hōʻike ʻia nā papaʻai āpau e pono no ka pohō kaumaha, ʻo ka papaʻai āu e koho ai e hilinaʻi ʻia i kou nohona a me nā makemake o ka meaʻai. Mālama kēia i ka pili pono iā ʻoe i ka wā lōʻihi.