7 Nā hopena o ka meaʻai momona i kou kino

Anter

• 1. Hoʻokumu paha i ka ʻōpū, ʻeha o ka ʻōpū, a me ka diarrhea
• 2. Hoʻopilikia paha i kou microbiome ʻōpū
• 3. Hiki ke alakaʻi i ka waiwai kaupaona a me ka momona
• 4. Hiki ke hoʻonui i kou makaʻi o ka maʻi puʻuwai a me ka hahau
• 5. Hiki ke hāpai i kou maka o ka maʻi kō
• 6. Hoʻokumu paha i ka huehue
• 7. E hōʻino paha i ka hana o ka lolo
• Pehea e pale ai i nā meaʻai momona
• E hoʻohana i nā ʻano kuke olakino olakino
• Hoʻololi i nā meaʻai momona a me nā koho olakino
• Ke laina lalo

ʻAʻole i loaʻa wale nā ​​meaʻai momona i nā hono meaʻai wikiwiki akā ʻo nā wahi hana, nā hale ʻaina, nā kula, a ʻo kou home hoʻi.

ʻO ka hapa nui o nā meaʻai i kālua ʻia a kuke ʻia me ka nui o nā aila i manaʻo ʻia he momona. Hoʻopili pū lākou i nā french fries, ʻuala potato, nā pā hohonu hohonu, nā apo onion, nā cheeseburgers, a me nā donuts.

ʻOi aku kēia mau mea i ke kiʻekiʻe o nā calories, momona, paʻakai, a me nā kalebela i hoʻomaʻemaʻe ʻia akā haʻahaʻa i ka fiber, nā wikamina, a me nā minelala.

ʻOiai hiki iā lākou ke lilo i mea leʻaleʻa i nā manawa kūikawā, nā meaʻai momona e hoʻopili maikaʻi i kou kino a me kou olakino i ka wā pōkole a lōʻihi hoʻi.

Eia nā hopena 7 o nā meaʻai momona i kou kino.

1. Hoʻokumu paha i ka ʻōpū, ʻeha o ka ʻōpū, a me ka diarrhea

Ma waena o nā macronutrients - carbs, momona, a me protein - ʻo ka momona ka mea i lohi loa ʻia ().

Ma muli o ka momona o ka meaʻai i ka momona, hoʻolōʻihi lākou i ka ʻōpū. I ka huli ʻana, hoʻolōʻihi ka manawa i ka meaʻai i loko o kou ʻōpū, hiki ke kumu i ka ʻōpū ʻana, ka palaho, a me ka ʻeha o ka ʻōpū ().

I ka poʻe me nā hoʻopiʻi digestive, e like me ka maʻi huhū o ka bowel (IBS), pancreatitis mau, a i ʻole kahi ʻōpū o ka ʻōpū, hiki i nā kiʻekiʻe kiʻekiʻe o nā meaʻai momona ke hoʻonāukiuki i ka ʻeha o ka ʻōpū, cramping, a me ka diarrhea ().

Hoʻomaha ka ʻai ʻana i ka momona i ka waiho ʻana o ka ʻōpū a lilo i kumu no ka ʻōpū ʻana, ka nausea, a me ka ʻeha ʻōpū. I ka poʻe me kekahi ʻano digestive, hiki i kēia mau meaʻai ke hōʻeha i nā ʻōuli e like me ka cramping a me ka diarrhea.

2. Hoʻopilikia paha i kou microbiome ʻōpū

ʻIke ʻia nā meaʻai hamo e hoʻopōʻino i nā koʻohune olakino e ola i kou ʻōpū.

ʻO kēia hōʻiliʻili o nā microorganism, i kapa ʻia hoʻi ʻo ka microbiome ʻōpū, hoʻopili i kēia mau mea:

• Kaʻai ʻana o ka puluniu. ʻO ka bacteria i loko o kou ʻōpū e wāwahi i ka fiber e hana i nā waikawa momona momona (SCFAs), i loaʻa nā hopena anti-inflammatory a pale paha i nā maʻi digestive ().
• Pane ʻōnaehana. Kūkākūkā ka ʻōpū microbiome me nā hunaola pale e kōkua ai i ka pale ʻana i ka pane o kou kino i nā maʻi (,).
• Hoʻoponopono kaupaona. Hiki i ke kaulike ʻole o ke koʻohune ke kōkua i ke kaupaona (().
• Ola olakino. Hoʻopili ʻia nā disturbances o ka microbiome ʻōpū i ka hoʻomohala ʻana o IBS, ʻoiai ʻo nā probiotics - ola, olaola nā meaolaola i loaʻa i kekahi mau meaʻai - hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā ʻōuli (,,).
• ʻO ke olakino puʻuwai. Hiki i ke koʻohune ʻōpū ke olakino ke kōkua i ka hoʻoikaika ʻana i ka HDL kolokolo koloke, ʻoiai e hoʻopuka nā ʻano mea ʻino i nā mea hōʻino i ke aʻa e kōkua ai i nā maʻi puʻuwai (

ʻO kahi papaʻai momona kiʻekiʻe, e like me ka mea waiwai i nā meaʻai momona, e hōʻino paha i kou microbiome ʻōpū ma o ka hoʻonui ʻana i ka helu o nā koʻohune ʻōpū maikaʻi ʻole a hoʻemi i ka helu o nā mea olakino ().

Pili paha kēia mau hoʻololi me ka momona a me nā maʻi maʻi ʻē aʻe, e like me ka maʻi ʻaʻai, maʻi puʻuwai, diabetes, a me ka maʻi ʻo Parkinson ().

Nā mea like, pono ka noiʻi hou e pili ana i ka papaʻai a me ke olakino ʻōpū.

Hiki i nā meaʻai maikaʻi ʻole a momona ke hoʻohaunaele i ke kaulike o nā bacteria i loko o kou ʻōpū, e ʻae ana i nā ʻano maikaʻi ʻole e ulu. Pili kēia i ka waiwai kaupaona a me nā maʻi maʻi mau.

3. Hiki ke alakaʻi i ka waiwai kaupaona a me ka momona

ʻO nā meaʻai momona, i kuke ʻia i ka nui o nā momona, hiki ke kumu i ka loaʻa ʻana o ke kaumaha ma muli o kā lākou helu nui o ka calorie.

ʻO kahi laʻana, heʻuala i hoʻomoʻa ʻia (3.5 auneke a i ʻole 100 mau huna) i piha i ka 93 calories a me ka 0.1 gram o ka momona, ʻoiai ka nui like o nā french fries packs 312 calories and 15 gram of fat (,).

Loulou nā noiʻi nānā i kahi kiʻekiʻe o nā meaʻai palai a me nā meaʻai wikiwiki i hoʻonui ʻia i ka helu o ke kaupaona a me ka momona (,,).

Pili ka momona i nā ʻano olakino maikaʻi ʻole, e like me ka maʻi puʻuwai, ka maʻi kō, ka maʻi hahau, a me kekahi mau maʻi ʻaʻai (,).

Ma kahi kikoʻī, hiki i kahi kiʻekiʻe o ka momona trans ke kumu i ka loaʻa ʻana o ke kaumaha.

Hana ʻia nā momona trans ke hoʻololi ʻia nā aila mea kanu e paʻa paʻa ai i ka mahana wela. ʻOiai nā lula e pili ana i kā lākou hoʻohana, loaʻa mau lākou i nā meaʻai momona no ka hoʻohana ʻana o nā aila mea kanu hydrogenated hapa i ka palai ʻana a me ka hana ʻana i ka meaʻai.

Hoʻomaopopo nā haʻawina holoholona i nā momona trans i alakaʻi i ka hoʻonui iki ʻana o ke kaupaona - ʻoiai me ka ʻole o ka nui o ka lawe ʻana o ka kalori (,).

Hoʻohui ʻia, ua hoʻopaʻa ʻia kahi makahiki he 8 mau makahiki ma 41,518 mau wahine i loaʻa i ka poʻe me ka nui o ke kaupaona he 2.3 paona (1 kg) no kēlā me kēia 1% hoʻonui i kā lākou lawe ʻana i ka momona trans ().

ʻOiai ʻaʻole i kākoʻo ʻia nā noiʻi ʻē aʻe i kēia ʻike, ʻo ka ʻai mau ʻana i nā meaʻai momona e hoʻopilikia paha i ka kaupaona ().

ʻOi aku nā meaʻai momona i nā kālani, nā momona momona, a me nā trans trans, nā mea āpau e hiki ai ke lilo i ka kaumaha a me ka momona.

4. Hiki ke hoʻonui i kou makaʻi o ka maʻi puʻuwai a me ka hahau

Loaʻa i nā meaʻai momona nā hopena maikaʻi ʻole i ke olakino puʻuwai.

ʻO kahi laʻana, hōʻike ʻia nā meaʻai palai e hoʻonui i ke kahe o ke koko, hoʻohaʻahaʻa i ka HDL (maikaʻi) cholesterol, a alakaʻi i ka loaʻa ʻana o ke kaumaha a me ka momona, nā mea āpau e pili ana i nā maʻi puʻuwai (,,).

ʻO kahi laʻana, hōʻike ka noiʻi i nā ʻuala potato e hoʻonui i ka mumū a hiki ke kōkua i ka maʻi puʻuwai ().

Eia kekahi, pili paha kou makaʻu i ka maʻi puʻuwai i ka pinepine o kou ʻai ʻana i nā meaʻai palai ().

Ua ʻike ʻia kekahi noiʻi ua loaʻa i nā wahine i ʻai i ka iʻa iʻa i ʻaila a ʻoi aku ka nui o 48% ʻoi aku ka nui o ka hopena o ka puʻuwai ma mua o ka poʻe i ʻai he 1-3 mau lawelawe i kēlā me kēia mahina ().

I loko o kahi noiʻi ʻē aʻe, ʻo ka poʻe i ʻai i ka 2 a ʻoi paha o nā iʻa i kālua ʻia i kēlā me kēia pule, he 63% ka nui o ka hopena o ka puʻuwai a i ʻole ka hahau ʻana ma mua o ka poʻe i ʻai i ka 1 a ʻoi aku ka liʻiliʻi o nā lawelawe i kēlā me kēia mahina ().

Hoʻohui ʻia, kahi noiʻi nānā nui i nā poʻe 6,000 ma nā ʻāina he 22 e pili ana i ka ʻai ʻana i nā meaʻai palai, pizza, a me nā mea ʻai paʻakai me ka 16% māhuahua o ka maʻi stroke ().

Hiki i nā meaʻai momona ke hoʻonui i kou makaʻi o ka maʻi puʻuwai a me ka hahau ma muli o kā lākou hopena i ke kaupaona, ke kahe o ke koko, a me ka cholesterol.

5. Hiki ke hāpai i kou maka o ka maʻi kō

Hiki i nā meaʻai momona ke hoʻonui i kou makaʻi o ka maʻi diabetes type 2 ().

ʻO ka ʻai ʻana i ka meaʻai wikiwiki, ʻo ia wale nō me nā meaʻai momona akā ʻo nā mea inu momona hoʻi, alakaʻi i ka lawe ʻana i ka calorie kiʻekiʻe, loaʻa ke kaupaona ʻana, kaohi kō kō ʻana o ke kō, a me ka hoʻonui ʻana i ka mumū ().

Ma kēia manawa, hoʻonui kēia mau mea i kou makaʻi o ka maʻi diabetes type 2 a me ka maʻi metabolic - kahi hui o nā ʻano e pili pū me ka momona, ke koko kiʻekiʻe, a me ke kō i ke koko kiʻekiʻe ().

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi nānā nui i ka ʻai ʻana i nā meaʻai palai 1-3 mau manawa i kēlā me kēia pule ua hoʻonui i ka nui o ka maʻi diabetes type 2 e 15% - akā ʻo 7 a ʻoi paha mau hanana i kēlā me kēia pule ua hoʻonui ʻia ka makaʻu e 55% ().

Ua ʻike ʻia kekahi noiʻi ʻē aʻe i ka poʻe i ʻai i ka meaʻai wikiwiki ma mua o ʻelua mau manawa i kēlā me kēia pule he pālua ka manawa o ka ulu ʻana o ke kūpaʻa ʻana o ka insulin, ka mea hiki ke lilo i mua o ka maʻi kō, a hoʻohālikelike ʻia me ka poʻe i ʻai iki ma mua o hoʻokahi manawa i kēlā me kēia pule

ʻO ka ʻai ʻana i nā meaʻai momona e hoʻāla i kou makaʻi o ka maʻi diabetes type 2 ma o ka hoʻonui ʻana i ke kaumaha o ke kino a me ka mumū, a me ka hōʻino ʻana i kou kaohi kō kō.

6. Hoʻokumu paha i ka huehue

Hoʻohui ka poʻe he nui i nā meaʻai momona i nā breakout a me nā huehue.

ʻO ka ʻoiaʻiʻo, pili nā noiʻi i ka papaʻai Komohana, ka mea waiwai i nā carbs i hoʻomaʻemaʻe ʻia, nā meaʻai wikiwiki, a me nā mea momona, me ka huehue (,).

ʻO kahi noiʻi ma luna o 5,000 mau ʻōpio Kina i ʻike i ka ʻai mau ʻana i nā meaʻai palai e hoʻonui i ka maka o ka huehue e 17%. ʻO ka mea hou aʻe, ua hōʻike ʻia kahi noiʻi ʻē aʻe i 2,300 mau ʻōpio Tureke i ka ʻai ʻana i nā mea momona e like me nā sausages a me nā burger i hoʻonui ʻia ka makaʻi huehue e 24% (,).

Eia nō naʻe, ʻaʻole maopopo ke ʻano pololei ma hope o kēia hopena.

Kuhi kekahi mau noiʻi e hiki i ka papaʻai maikaʻi ʻole ke hoʻopili i ka hōʻike ʻana o ka ʻāpana a hoʻololi i nā pae o ka hormone i kahi ala e hāpai ai i ka huehue (,,,).

ʻO nā papaʻai komohana me ka lākiō kiʻekiʻe o ka omega-6 i ka omega-3 fatty acid e hiki ai ke hoʻonui i ka mumū e hiki ai i ka huehue. ʻOiai ʻo omega-3 e kū i nā iʻa aila, limu, a me nā nati, loaʻa nā omega-6 i nā aila mea kanu, nā nati, a me nā ʻanoʻano.

ʻO nā aila i hoʻohana ʻia i ka hoʻomoʻa ʻana i nā meaʻai mea momona i kiʻekiʻe ma omega-6s a no laila e hāʻawi i kahi kaulike ʻole i kēia lakio (,,).

ʻO kekahi mau meaʻai momona e like me nā kālua palai i kiʻekiʻe pū me nā kālika i hoʻomaʻemaʻe ʻia. ʻO kēia nā kō a me nā hua i hoʻomaʻemaʻe ʻia i kāʻili ʻia i kā lākou fiber a me nā meaola he nui.

Ma muli o ka hoʻonui ʻana o nā meaʻai kō i ka hana o kekahi mau hormones i kou kino - e like me androgens a me ka ulu ʻana o ka like me ka insulin 1 (IGF-1) - hoʻoliʻiliʻi paha lākou i ka huehue ma ka hoʻonui ʻana i kāu hana ʻana i nā hunaola ʻili a me nā aila ʻili maoli (,).

E hoʻomanaʻo i ka nui o ka noiʻi e pili ana i nā kumu o ka huehue e pono ai ().

Hiki i nā meaʻai momona ke kōkua i ka huehue ma o ka hoʻonui ʻana i ka mumū a me ka hoʻololi ʻana i ka haʻi a me nā pae o ka hormone.

7. E hōʻino paha i ka hana o ka lolo

ʻO kahi papaʻai i waiwai i ka momona, nā mea momona momona ke kumu o nā pilikia me ka hana o ka lolo.

ʻO ke kaupaona, ke kiʻekiʻe o ke koko, a me ka maʻi metabolic i hoʻopili ʻia i nā meaʻai momona e pili pū ana me ka hōʻino ʻana i ka hanana o kou lolo, nā aʻa, a me nā hana (,,).

ʻElua mau noiʻi nui ma 5,083 a me 18,080 poʻe, i hoʻopaʻa ʻia i nā papaʻaina kiʻekiʻe i nā meaʻai momona a palai i ka emi ʻana o ka hiki ke aʻo a me ka hoʻomanaʻo, a me ka hoʻonui ʻana o ka mumū (,).

Hoʻohui ʻia, ua hoʻopili ʻia nā papaʻai kiʻekiʻe i nā momona trans i nā hemahema i ka hana o ka lolo.

Hoʻokahi kahi noiʻi ma 1,018 mau mākua e pili ana i kēlā me kēia gram o ka momona trans i ʻai ʻia i kēlā me kēia lā me ka hoʻomanaʻo ʻana i nā huaʻōlelo ʻoi aku ka maikaʻi, e hōʻike ana i ka pōʻino hoʻomanaʻo.

Eia kekahi, i loko o kahi noiʻi ʻana ma 38 mau wahine, ua hoʻopili ʻia kahi kiʻekiʻe o nā momona momona a trans i hoʻopili ʻia me ka hoʻomanaʻo ʻana i ka huaʻōlelo maikaʻi ʻole a me ka hoʻomaopopo ʻana, me ka hana maikaʻi ʻole i nā hana spatial ().

ʻO ka mea hope loa, ua loiloi kahi loiloi i nā noi he 12 e pili ana i ka trans a me ka momona momona i ka hopena dementia, ʻoiai ua kūʻē kekahi mau hopena ().

Ma ke ʻano holoʻokoʻa, pono hou ka noiʻi.

Hiki paha i nā meaʻai momona ke hoʻopōʻino i kāu aʻo ʻana a me ka hoʻomanaʻo ʻana, a me ka hoʻonui ʻana i kou makaʻi o ka dementia. Eia nō naʻe, pono hou ʻia kahi aʻo hou.

Pehea e pale ai i nā meaʻai momona

Nui a hewahewa nā ala e hōʻemi a hōʻalo paha i ka lawe ʻana o nā meaʻai momona. ʻAʻole pili kēia i nā ʻano kuke olakino olakino akā nā koho o ke ʻano o ke ola.

E hoʻohana i nā ʻano kuke olakino olakino

Hoʻomoʻa pinepine ʻia nā meaʻai momona, ʻo ia hoʻi kuke ʻia lākou i ka nui o ka aila. Nā hana i hoʻohana ʻole e like me ka nui o ka aila i:

• Hoʻomoʻa palu. Hoʻopili kēia i ka hoʻomoʻa ʻana i kahi mahana wela (450 ° F a i ʻole 230 ° C), hiki i nā meaʻai ke crispy e hoʻohana ana i ka ʻaila liʻiliʻi a ʻaole paha. Hana maikaʻi kēia hana me nā ʻuala ma ke ʻano he koho i nā french fries.
• Pā palai lewa. Hoʻolālā nā mīkini ʻenekini ea i ka ea wela a puni ka meaʻai, hana crispy ma waho akā palupalu i loko. Hoʻohana ia 70-80% ʻoi aku ka aila ma mua o nā hana kāwili kuʻuna, ʻo ia hoʻi ʻaʻole e momona ka ʻai.
• Māhuahi. Hoʻohana kēia hana i ka mahu mai ka wai wela a koi ʻole i kaʻaila. He koho maikaʻi loa ke kuke ʻana i nā meaʻai e like me ka dumplings, ka iʻa, a me nā mea ʻai.
• ʻOhana ʻana. ʻAʻole pono ʻoe i ka aila nui loa no ka ʻānai ʻana. ʻOi aku ka pono o kēia kiʻina no nā meaʻai a me nā lau.

Inā ʻaʻole ʻoe makemake e haʻalele ʻole i ka palai ʻana, e hoʻohana pono i ka skimmer e hoʻokuʻu i ka hamo a hoʻāhu i nā meaʻai ma kahi kāwele pepa e hoʻohaʻahaʻa i ka momona nui.

Hoʻololi i nā meaʻai momona a me nā koho olakino

Me ka hoʻāʻo iki, hiki iā ʻoe ke pani i nā meaʻai palai me nā koho nutritious piha. Eia kekahi mau koho ʻē aʻe i nā meaʻai momona mau.

• ʻO Burgers. Ma kahi o ke poʻo i ka hui meaʻai wikiwiki, e hoʻāʻo e hana i kāu burger ponoʻī ma ka home me ka pipi o ka ʻāina, ka letus, a me nā palaoa palaoa a pau.
• ʻO Fries. ʻO kaʻuala i hoʻomoʻa ʻia no ka umu. I mea e hoʻololi ai, e hoʻohana i nā mea kanu aʻa e like me ka ʻuala, nā palaoa, a me nā kāloti.
• ʻO Pisa. Ma kahi o ke kūʻai ʻana i nā ʻano pā hohonu, e hoʻāʻo e hana i ka pizza wīwī lahilahi Italia ma ka home. Hiki iā ʻoe ke hoʻohana i ka palaoa kūʻai a kūʻai ʻia i ka hale kūʻai me nā tōmato maikaʻi, nā mea ʻai, a me nā ʻiʻo wīwī. E hoʻohana māmā i ka tī e hoʻoliʻiliʻi i ka momona.
• ʻĀpana ʻuala. Ke makemake ʻoe i ka pā paʻakai, e hoʻāʻo i ka kale i hoʻomoʻa ʻia, nā pīni ʻōmaʻomaʻo liʻiliʻi, a i ʻole nā ​​wedges o nā tortilla i hoʻomoʻa ʻia a i ʻole pita me hummus a i ʻole edamame.
• ʻO ka iʻa a me nā ʻāpana. He olakino kupaianaha ka iʻa - akā ʻoi aku ka liʻiliʻi i ka wā e palu ai a palai. ʻO nā mea koho ʻē aʻe i mākaʻi ʻia i ka pan a iʻa i hoʻomoʻa ʻia me nā ʻuala i kāwili ʻia, nā mea ʻai i hoʻomoʻa ʻia, a i ʻole ka saladi.
• Lawe ʻia ka Pākē. ʻO ka nui o nā kīʻaha lawe Chinese he momona a palai. Ma kahi o kāu mau koho maʻamau, e hoʻāʻo i nā lau-veggie-kaumaha, nā ʻōhua mahu, a me nā soups.
• Moa moa. Hiki ke hoʻomoʻa ʻia a moa ʻia paha ka moa ma kahi o ka palai.
• ʻO Donuts Inā makemake ʻoe i kahi mea momona, hoʻāʻo i ka laumania, muffin palaoa holoʻokoʻa me ka hua a i ʻole nā ​​nati, nā ʻāpala ʻōpala i hoʻomoʻa ʻia, a i ʻole kahi ʻāpana o nā hua.

ʻO ka hoʻowali ʻana i ka umu, ka wili ʻana i ka lewa, ka mahu ʻana, a me ka ʻū ʻana i nā koho ʻē aʻe i nā kuʻuna kuʻi, aila-kaumaha. Hoʻohui ʻia, maʻalahi nā meaʻai a nui i ka hamo momona e hoʻololi me nā koho nutritious āpau.

Ke laina lalo

ʻO nā meaʻai momona e like me nā palai, nā ʻāpana, nā pizza, a me nā donut i kiʻekiʻe i nā calories a me nā momona momona.

Hiki i kahi lawe kiʻekiʻe o kēia mau meaʻai ke alakaʻi i ka loaʻa ʻana o ke kaumaha, momona, maʻi puʻuwai, diabetes, bloating, diarrhea, huehue, a me ka hana lolo maikaʻi ʻole.

ʻOiai ʻae maikaʻi ʻia e leʻaleʻa i nā meaʻai palai i nā manawa kūikawā, pono ʻoe e hoʻāʻo e kaupalena i kāu lawe ʻana a koho i nā koho olakino ʻē aʻe ma ke ʻano he papaʻai kaulike.