ʻO nā meaʻai 7 kiʻekiʻe loa i hiki ke kumu i ka huehue

Anter

• 1. Nā huaʻai hoʻomaʻemaʻe a me nā silima
• 2. Nā huahana waiū
• 3. ʻAi wikiwiki
• 4. Meaʻai Meaʻai i nā Omega-6 Fats
• 5. kokoleka
• 6. Pauka Protein Whey
• 7. Nā Mea ʻai Kūpale ʻoe
• He aha e ʻai ai ma kahi
• Ka Laina Lalo

ʻO ka huehue kahi maʻi ʻili maʻamau e hoʻopili kokoke i 10% o ko ka honua heluna ().

Hāʻawi nā kumu he nui i ka hoʻomohala ʻana o ka huehue, e like me ka sebum a me ka keratin hana ʻana, ka huehue e hoʻoulu ana i ka huehue, nā homone, nā pores a me nā mumū ().

ʻO ka loulou ma waena o ka papaʻai a me ka huehue he mea hoʻopaʻapaʻa, akā ua hōʻike ʻia kahi noiʻi hou e hiki i ka papaʻai ke hana nui i ka ulu ʻana o ka huehue ().

E nānā kēia ʻatikala i nā meaʻai 7 i hiki ke hana i nā huehue a kūkākūkā no ke aha he mea nui ka maikaʻi o kāu papaʻai.

1. Nā huaʻai hoʻomaʻemaʻe a me nā silima

ʻO ka poʻe me ka huehue ka mea e ʻai i nā mea kālika ʻoi aku ka maikaʻi ma mua o ka poʻe me ka huehue a ʻaʻohe paha (,).

ʻO nā meaʻai i waiwai i nā kālika kāhili i hoʻopili ʻia:

• Ka palaoa, nā pahūpahū, nā cereal a i ʻole nā ​​mea hoʻonoe i hana ʻia me ka palaoa keʻokeʻo
• Hana ʻia me ka palaoa me ka palaoa keʻokeʻo
• Laiki keʻokeʻo a me nā noodle laiki
• ʻO Sodas a me nā mea inu kō
• ʻO nā mea hoʻonanea e like me ke kō kō, syrup maple, ka meli a i ʻole ka agave

Ua ʻike ʻia kahi noiʻi i loaʻa i ka poʻe i ʻai pinepine i nā suga i loaʻa ka 30% ʻoi aku ka makaʻu o ka hoʻomohala ʻana i ka huehue, ʻoiai ʻo ka poʻe e ʻai mau ana i nā pāhaina a me nā keke he 20% ka nui o ka makaʻu ().

Hoʻomaopopo ʻia kēia hoʻonui ʻia e nā hopena i hoʻāla ʻia i nā kōpikipiki i ke kō a me nā kiʻekiʻe o ka insulin.

Hoʻopomo koke ʻia nā mea kāhūhū i loko o ke kahe o ke koko, kahi e hāpai wikiwiki ai i nā pae kō kō. Ke piʻi aʻe ke kō kō, piʻi aʻe nā pae o ka insulin e kōkua i ke kolo ʻana i nā kō koko mai ke kahe o ke koko a i loko o kāu mau hunaola.

Eia nō naʻe, ʻaʻole maikaʻi nā pae kiʻekiʻe o ka insulin no ka poʻe me ka huehue.

Hoʻonui ka insulin i nā androgone a hoʻonui i ka nui o ka insulin e like me ka mea ulu 1 (IGF-1). Hāʻawi kēia i ka ulu ʻana o ka huehue ma o ka ulu wikiwiki ʻana o nā ʻili o ka ʻili a me ka hoʻoulu ʻana i ka hana sebum (,,).

Ma ka ʻaoʻao ʻē aʻe, pili nā papaʻai low-glycemic, i hāpai ʻole i ke kō a me nā kiʻekiʻe o ka insulin, me ka hoʻemi ʻia o ka huehue (,,).

ʻOiai ke hoʻohiki nei ka noiʻi ʻana e pili ana i kēia kumuhana, pono hou aku e ʻike hou i ke kōkua ʻana o ka huʻihuʻihue i ka huehue.

Hōʻuluʻulu Manaʻo ʻO ka ʻai ʻana i ka nui o nā kālika i hiki ke hoʻonui i ke kō a me nā kiʻekiʻe o ka insulin a kōkua i ka ulu ʻana o ka huehue. Eia naʻe, pono hou ʻia kahi noiʻi.

2. Nā huahana waiū

Ua loaʻa nā noiʻi he loulou ma waena o nā huahana waiū a me ka nui o ka huehue i nā ʻōpio (,,,).

Ua ʻike ʻia he ʻelua mau noiʻi i ka poʻe ʻōpio ʻōpio e hoʻopau mau i ka waiū a i ʻole ka ʻaikalima i ʻehā mau manawa e ʻeha ka huehue (,).

Eia nō naʻe, ʻaʻole kiʻekiʻe ke ʻano o nā aʻo ʻana i hana ʻia a hiki i kēia wā.

ʻO ka noiʻi a hiki i kēia lā ka mea nui i nā ʻōpio a me nā ʻōpio ʻōpio a ua hōʻike wale ʻia kahi pilina ma waena o ka waiū a me ka huehue, ʻaʻole kahi kumu a me ka hopena pili.

ʻAʻole maopopo i ka pehea e kōkua ai ka waiū i ka hoʻokumu ʻana i ka huehue, akā aia kekahi mau manaʻo i manaʻo ʻia.

Hoʻomaopopo ʻia ka waiū e hoʻonui i nā pae o ka insulin, kū kaʻawale i nā hopena ma ke kō kō, e hōʻeha ai paha i ka huehue (,,).

Aia pū ka waiū o ka bipi me nā amino acid e hoʻoulu i ke ake e hana i nā mea hou aʻe o ka IGF-1, i pili pū me ka hoʻomohala ʻana o ka huehue (,,).

ʻOiai ke kuhi ʻia ke kumu e hoʻonui ai ka huehue i ka inu ʻana i ka waiū, maopopo ʻole inā he kuleana pololei ka waiū. Pono e noiʻi hou aʻe e hoʻoholo inā aia kekahi kiko kikoʻī a i ʻole ke ʻano o ka waiū e hoʻonui ai i ka huehue.

Hōʻuluʻulu Manaʻo Hoʻohui pinepine ʻia nā huahana waiū i ka hoʻonui ʻia o ka huehue, akā ʻaʻole maopopo inā he kumu a me ka hopena o ka pilina.

3. ʻAi wikiwiki

Pili nui ka huehue me ka ʻai ʻana i kahi papaʻai komohana komohana i waiwai ʻia i nā kalorino, nā momona a me nā wīwī i hoʻomaʻemaʻe ʻia (,).

ʻO nā mea ʻai wikiwiki, e like me nā burger, nā nuggets, nā ʻīlio wela, nā french fries, sodas a me nā waiū waiū, nā mea nui o ka papaʻai komohana maʻamau a hoʻonui paha i ka maka o ka huehue.

Hoʻokahi o nā noiʻi ma luna o 5,000 mau ʻōpio Kina a me nā ʻōpio ʻōpio i ʻike he pili nā papaʻai momona kiʻekiʻe me ka 43% hoʻonui i ka makaʻu o ka ulu ʻana o ka huehue. ʻO ka ʻai mau ʻana i ka meaʻai wikiwiki i hoʻonui i ka makaʻu e 17% ().

Ua loaʻa kahi noiʻi ʻokoʻa o 2,300 mau kāne Turkish i ka ʻai pinepine ʻana i nā burger a i ʻole nā ​​sausages i kahi 24% hoʻonui i ka makaʻu o ka hoʻomohala ʻana i ka huehue ().

ʻAʻole maopopo leʻa ke kumu o ka ʻai ʻana i ka meaʻai wikiwiki e hoʻonui ai i ka makaʻu o ka hoʻomohala ʻana i ka huehue, akā manaʻo kekahi mau kānaka noiʻi e loli paha ia i ka hōʻike ʻana o ka ʻāpana a hoʻololi i nā pae hormonone i kahi ala e paipai ai i ka ulu ʻana o ka huehue (,,).

Eia nō naʻe, he mea nui e hoʻomaopopo i ka hapa nui o ka noiʻi e pili ana i ka meaʻai wikiwiki a me ka huehue i hoʻohana i ka ʻike pilikino i hōʻike ʻia. Hōʻike wale kēia ʻano ʻimi noiʻi i nā lauana o nā ʻano papaʻai a me nā maka o ka huehue a ʻaʻole ia e hōʻoia i ka ʻai wikiwiki i kumu no ka huehue. No laila, pono hou aku kahi noiʻi.

Hōʻuluʻulu Manaʻo Hoʻohui mau ʻia ka ʻai wikiwiki me ka hoʻonui i ka makaʻu i ka hoʻomohala ʻana i ka huehue, akā ʻaʻole maopopo inā no ka huehue ke kumu.

4. Meaʻai Meaʻai i nā Omega-6 Fats

ʻO nā papaʻai i loaʻa ka nui o nā omega-6 fatty acid, e like me ka meaʻai maʻamau a ke Komohana, ua hoʻopili ʻia i ka hoʻonui ʻia o ka nui o ka mumū a me ka huehue (,).

ʻO kēia paha no ka mea aia nā papa ʻaina Komohana i ka nui o ke kolina a me nā aila soya, i waiwai i nā momona omega-6, a me kekahi mau meaʻai i loaʻa nā momona omega-3, e like me nā iʻa a me nā walnuts (,).

ʻO kēia kaulike ʻole o ka omega-6 a me ka omega-3 mau mea momona momona e pahu i ke kino i loko o kahi kūlana inflammatory, kahi e hōʻeha ai i ka huehue paʻakikī (,).

ʻO ka mea ʻē aʻe, hiki ke hoʻoliʻiliʻi me ka omega-3 fatty acid i nā pae o ka mumū a ua ʻike ʻia e hōʻemi i ka nui o ka huehue ().

ʻOiai ke hoʻohiki nei nā loulou ma waena o nā omega-6 fatty acid a me ka huehue, ʻaʻohe o nā loiloi hoʻomake kaulike ʻia e pili ana i kēia kumuhana, a ʻoi aku ka nui o ka noiʻi e pono ai.

Hōʻuluʻulu Manaʻo ʻO nā papaʻai waiwai i loko o ka omega-6 fatty acid a haʻahaʻa i ka omega-3 he pro-inflammatory a hōʻeha paha i ka huehue, ʻoiai e pono ana ka noiʻi hou aku.

5. kokoleka

ʻO ke kokoleka ka mea i hoʻopiʻi ʻia i ka huehue mai ka makahiki 1920, akā i kēia manawa, ʻaʻohe manaʻo i loaʻa ().

Ua hoʻopili ʻia kekahi mau noiʻi ʻana e pili ʻole i ka ʻai ʻana i ka kokoleka me ka hoʻonui ʻia o ka makaʻu i ka hoʻomohala ʻana i ka huehue, akā ʻaʻole lawa kēia e hōʻike ai i ke kokoleka ke kumu o ka huehue (,).

Ua ʻike ʻia kahi noiʻi hou loa e pili ana i nā kāne huhū nāna i hoʻopau i ka 25 gram o 99% kokoleka pouli i kēlā me kēia lā i hoʻonui ʻia ka nui o nā lehelehe huehue ma hope o ʻelua pule wale nō.

Ua ʻike ʻia kahi noiʻi ʻē aʻe i loaʻa i nā kāne i hāʻawi ʻia i nā capsule o 100% koko ka pauka i kēlā me kēia lā i nui nā lehelehe huehue ma hope o hoʻokahi pule e hoʻohālikelike ʻia me nā mea i hāʻawi ʻia i kahi placebo ()

ʻO ke kumu o ka hoʻonui ʻana o ka kokoleka i ka maopopo ʻole, akā naʻe ua ʻike ʻia kahi noiʻi ua hoʻonui ka ʻai ʻana i ka kokoleka i ka reactivity o ka ʻōnaehana paleʻea i nā huehue e hana ana i ka huehue, ka mea e kōkua ai i ka wehewehe ʻana i kēia mau hopena.

ʻOiai ke kākoʻo noiʻi hou ʻana i kahi loulou ma waena o ka ʻai ʻana o ka kokoleka a me ka huehue, ʻaʻole maopopo inā he kumu maoli paha ka kokoleka.

Hōʻuluʻulu Manaʻo Kākoʻo ka noiʻi e kupu nei i kahi loulou ma waena o ka ʻai ʻana i ka kokoleka a me ka hoʻomohala ʻana i ka huehue, akā ʻo nā kumu no ke kumu o ka maopopo ʻole o ka ikaika o ka pilina.

6. Pauka Protein Whey

ʻO ka protein protein Whey kahi mea kōkua i ka meaʻai (,).

He kumu waiwai ia o nā amino acids leucine a me ka glutamine. Hana kēia mau amino acid i nā ʻili o ka ʻili e ulu a mahele wikiwiki aʻe, i hiki ke kōkua i ka hoʻokumu ʻia ʻana o ka huehue (,).

Hiki i nā amino acid i loko o ka protein whey ke hoʻoulu i ke kino e hana i nā kiʻekiʻe kiʻekiʻe o ka insulin, i pili i ka ulu ʻana o ka huehue (,,).

Ua hōʻike ʻia kekahi mau loiloi hihia i ka loulou ma waena o ka ʻai ʻana o ka protein whey a me ka huehue i nā kāne ʻōpio (,,).

Ua loaʻa kahi noiʻi ʻē aʻe i ka hoʻopili pololei ʻana ma waena o ka nui o ka huehue a me ka helu o nā lā ma nā kōkua protein whey ().

Kākoʻo kēia mau noiʻi i kahi loulou ma waena o ka protein whey a me ka huehue, akā ʻoi aku ka nui o ka noiʻi e pono ai inā hoʻoholo ka protein whey i ka huehue.

Hōʻuluʻulu Manaʻo Hōʻike kahi liʻiliʻi o ka ʻikepili i kahi loulou ma waena o ka lawe ʻana i ka pauka protein whey a me ka hoʻomohala ʻana i ka huehue, akā ʻoi aku ka nui o ka noiʻi kiʻekiʻe.

7. Nā Mea ʻai Kūpale ʻoe

Ua noi ʻia ʻo ka huehue, ma kona aʻa, kahi maʻi hōʻeha (,).

Kākoʻo ʻia kēia e ka ʻoiaʻiʻo ʻo nā lāʻau anti-inflammatory, e like me corticosteroids, he lāʻau lapaʻau maikaʻi no ka huehue koʻikoʻi a ʻo nā poʻe me ka huehue i piʻi i luna nā pae o nā mole molaola i loko o kā lākou koko (,,).

ʻO kahi ala e hāʻawi ai ka meaʻai i ka palaho ma o ka noʻonoʻo ʻana i ka meaʻai, i ʻike ʻia hoʻi me ka lohi o ka hopena o ka hypersensitivity ().

Hana ʻia ka noʻonoʻo ʻana o ka meaʻai ke kuhi hewa kāu ʻōnaehana pale i ka meaʻai ma ke ʻano hoʻoweliweli a hoʻouka kaua kūʻē iā ia ().

ʻO kēia ka hopena i nā pae kiʻekiʻe o nā moleki pro-inflammatory e holo a puni ke kino, kahi e hoʻonāukiuki ai i ka huehue ().

Ma muli o ka nui o nā meaʻai e hiki ai i kāu ʻōnaehana pale ke hana, ʻo ke ala ʻoi loa e ʻike ai i kāu mau mea kū hoʻokahi ka hoʻopau ʻana i ka papaʻai hoʻopau ma lalo o ka nānā ʻana a kahi mea lapaʻau i hoʻopaʻa ʻia a i ʻole ka loiloi meaʻai.

Hana nā papa ʻaina hoʻopau ma o ka kaohi ʻana i ka helu o nā meaʻai i kāu papaʻai i mea e hoʻopau ai i nā mea hoʻoheheʻe a loaʻa i ka hōʻailona hōʻailona, ​​a laila hoʻohui pū me ka ʻōnaehana i nā meaʻai i ka nānā ʻana i kāu mau ʻōuli a ʻimi nei i nā kumu.

ʻO ka hoʻāʻo ʻana i ke ʻano o ka meaʻai, e like me ka Mediator Release Testing (MRT), hiki ke kōkua i ka hoʻoholo ʻana i nā meaʻai e alakaʻi ai i ka mumū e pili ana i ka pale a hāʻawi i kahi hoʻomaka hoʻomaka no kāu papaʻai hoʻopau ().

ʻOiai aia he loulou ma waena o ka mumū a me ka huehue, ʻaʻohe noiʻi i noiʻi pololei i ke kūlana kikoʻī o ka noʻonoʻo i ka noʻonoʻo i kona ulu ʻana.

Noho kēia kahi wahi hoʻohiki o ka noiʻi e kōkua i ka hoʻomaopopo ʻana i ka hopena o ka meaʻai, ka ʻōnaehana pale a me ka mumū e pili ai i ka ulu ʻana o ka huehue ().

Hōʻuluʻulu Manaʻo Hiki i ka hopena o ka meaʻai ke hoʻonui i ka nui o ka mumū i loko o ke kino, kahi e hoʻomāhuahua ai i ka huehue. Eia naʻe, ʻaʻole i mālama ʻia kekahi mau noiʻi e pili ana i kēia kumuhana.

He aha e ʻai ai ma kahi

ʻOiai nā meaʻai i kūkākūkā ʻia ma luna aʻe e hāʻawi i ka ulu ʻana o ka huehue, aia kekahi mau meaʻai a me nā meaola e kōkua i ka hoʻomaʻemaʻe o kou ʻili. Pākuʻi ʻia kēia mau mea:

• Omega-3 mau mea momona momona: ʻO ka Omega-3 he anti-inflammatory, a ua hoʻopili ʻia ka hoʻohana maʻamau i kahi hōʻemi hoʻemi o ka hoʻomohala ʻana i ka huehue (,,).
• Nā Probiotics: Paipai nā Probiotics i kahi ʻōpū maikaʻi a me ke kaulike microbiome, i hoʻopili ʻia i ka hoʻemi ʻana i ka mumū a me ka haʻahaʻa o ka ulu ʻana o ka huehue (,,,).
• Tī ʻōmaʻomaʻo: ʻO ka tī ʻōmaʻomaʻo i loko nā polyphenols e pili ana me ka hoʻohaʻahaʻa hoʻohaʻahaʻa a me ka hoʻohaʻahaʻa ʻana i ka sebum. Ua ʻike ʻia nā mea ʻono ʻōmaʻomaʻo e hōʻemi i ka nui o ka huehue ke hoʻopili ʻia i ka ʻili (,,,).
• Turmeric: Aia i loko o Turmeric ka curcumin polyphenol anti-inflammatory, hiki ke kōkua i ke kaohi ʻana i ke kō i ke kō, hoʻomaikaʻi i ka ʻike o ka insulin a kāohi i ka ulu ʻana o nā huehue huehue, hiki ke hoʻemi i ka huehue (,).
• Nā wikamina A, D, E a me ka zinc: He kuleana koʻikoʻi kēia mau meaʻai i ka ʻili a me ke olakino pale a kōkua paha i ka pale ʻana i ka huehue (,,).
• ʻO nā papaʻai Paleolithic-style: ʻO kaʻai ʻo Paleo ka mea momona i nāʻiʻo momona, nā huaʻai, nā mea kanu a me nā nati a haʻahaʻa hoʻi i ka palaoa, ka waiū a me nā legume. Pili lākou me nā kō kō a me nā kiʻekiʻe o ka insulin ().
• Nā papaʻaina kaila Mediterranean: ʻAi nui kahi papaʻai Mediterranean i nā huaʻai, nā lau, ka palaoa holoʻokoʻa, nā legume, nā iʻa a me nā aila ʻoliva a haʻahaʻa i ka waiū a me nā momona momona. Ua hoʻopili ʻia i ka hoʻēmi ʻana i ka nui o ka huehue ().

Hōʻuluʻulu Manaʻo ʻO ka ʻai ʻana i kahi papaʻai waiwai i loko o ka omega-3 fatty acid, nā probiotics, ke kī ʻōmaʻomaʻo, nā huaʻai a me nā mea kanu ke pale aku i ka hoʻomohala ʻana o ka huehue. Hiki i nā Wikamina A, D a me E, a ʻo ka zinc hoʻi ke pale aku i ka huehue.

Ka Laina Lalo

ʻOiai ua hoʻopili ka noiʻi i kekahi mau meaʻai i ka hoʻonui i ka makaʻu o ka hoʻomohala ʻana i ka huehue, he mea nui e hoʻomanaʻo i ke kiʻi nui aʻe.

ʻOi aku ka hopena o ka nui o nā papaʻai papaʻai i ka olakino o ka ʻili ma mua o ka ʻai ʻana - a i ʻole ʻai ʻole - kekahi o nā meaʻai.

ʻAʻole pono paha e hōʻalo loa i nā meaʻai āpau i hoʻopili ʻia i ka huehue akā e hoʻopau iā lākou i ke kaulike me nā meaʻai momona-ʻē aʻe i kūkā ʻia ma luna.

ʻAʻole lawa ka noiʻi ʻana e pili ana i ka papaʻai a me ka huehue e hana i nā ʻōlelo aʻoaʻo papa kikoʻī i kēia manawa, akā ke hoʻohiki nei nā noiʻi e hiki mai ana.

I kēia manawa, maikaʻi paha ka mālama ʻana i kahi lāʻau i mea e nānā ai i nā lauana ma waena o nā meaʻai āu e ʻai nei a me ke olakino o kou ʻili.

Hiki iā ʻoe ke hana me kahi dietitian i hoʻopaʻa inoa ʻia no ka ʻōlelo aʻo pilikino pilikino.