ʻO nā pono olakino i kākoʻo ʻia e ka ʻepekema o ka wai niu

Anter

• He aha ka mea i loko o ka wai niu?
• He aha nā pono olakino i loaʻa i ka wai niu?
• ʻO ka wai niu paha he mea kōkua ma hope o ka hoʻolālā?
• Nānā no

Nui nā ʻano wai hoʻonui i kēia mau lā, akā ʻo ka wai niu ka ʻOG "wai olakino." Ua lilo koke ka wai i mea nui ma nā wahi āpau mai nā hale kūʻai meaʻai olakino a i nā lumi hale hoʻoikaika kino (a me nā IG influencers hoʻoikaika kino), akā ʻono ia, ʻaʻole no nā mea āpau ka ʻono nutty. Ke kākoʻo nei nā ʻike meaʻai i ka hype? Eia ka mea e pono ai ʻoe e ʻike.

He aha ka mea i loko o ka wai niu?

ʻAe, maʻalahi loa: ʻO ka wai niu ka wai maʻemaʻe o loko o ka niu. E loaʻa mau iā ʻoe ka wai niu mai nā niu ʻōmaʻomaʻo, ʻōmaʻomaʻo ʻōmaʻomaʻo — nā mea i ʻohi ʻia i ka ʻelima a i ka ʻehiku mau makahiki o ka makahiki, e wehewehe ana ʻo Josh Ax, DNM, CNS, DC, ka mea nāna i hoʻokumu i ka Old Nutr — me nā makahiki, nā niu ʻeleʻele, kahi kumu maikaʻi aʻe o wai niu.

ʻO FYI, hana maoli ʻia ka waiū niu mai ka hui ʻana o ka wai niu a me ka niu i kālai ʻia, hoʻohui ʻo Kacie Vavrek, RD, he mea mālama i nā mea mai waho mai ma The Ohio State University Wexner Medical Center. A ʻo ka wai niu, ʻoi aku ka mānoanoa ma mua o ka wai niu, ʻoi aku ka nui o ka momona a me nā calorie.

Hoʻopiha ʻia ka wai niu i nā meaʻai a haʻahaʻa i loko o nā calorie, no ka mea ʻo ka nui o ka wai (ma kahi o 95 pakeneka), wahi a Axe. Hoʻokahi kīʻaha o ka wai niu e pili ana i 46 calories, kokoke i 3 grams o ka fiber, 11 a 12 grams o ke kō maoli, a me nā mea kanu a me nā electrolytes e like me ka potassium, sodium, magnesium, a me ka phosphorus, wahi a Vavrek. "Ma muli o ke oʻo o ka niu ka mea electrolyte, no laila e ʻokoʻa paha ka nui o ka wai niu," wahi āna. Akā he pae kiʻekiʻe loa kona o ka potasiuma - "ma ke kīʻaha hoʻokahi 600 mau milligram paha a i ʻole 12 pākēneka o kāu waiwai o kēlā me kēia lā," wahi a Ax.

He aha nā pono olakino i loaʻa i ka wai niu?

Makemake nā poʻe e tout i ka wai niu ma ke ʻano he lāʻau hoʻōla. Hiki iā mākou ke hōʻoia, he mea maikaʻi loa ia iā ʻoe: "ʻO ka potassium, calcium, a me ka magnesium (nā electrolytes a pau) ke hana koʻikoʻi i ke kōkua ʻana i ka mālama ʻana i ke olakino o ka naʻau, ke ake a me ke ola puʻupaʻa, nā hana hoʻoheheʻe, nā pae koko koko olakino, nā ʻiʻo a me nā hana nerve, a hou aku, "wahi a ke koʻi lipi.

Ua hōʻike ʻia ka wai niu e hoʻomaikaʻi i ke kaomi systolic (ka helu kiʻekiʻe o ke kaomi koko e heluhelu ana) ma ka 71 pākēneka o nā poʻe i komo i hoʻokahi hoʻopaʻa noiʻi; ʻo ia paha ma muli o ke kiʻekiʻe o ka potassium, "e kōkua ana i ka pale ʻana i nā hopena hoʻoikaika koko o ka sodium," wahi a Vavrek.

ʻIke loa, hiki i ke kaomi haʻahaʻa ke hoʻoliʻiliʻi i kāu makaʻu o ka maʻi maʻi maʻi, akā aia kekahi mau mea o ka wai niu i hiki ke hōʻemi i kēlā hiki. "E kōkua ka wai niu i ka emi ʻana o ka cholesterol a me nā pae triglyceride," wahi a Axe. "A ʻo kāna mea magnesi e like me ke alakaʻi ʻana i nā hoʻomaikaʻi ʻana i ke kiʻekiʻe o ke kō a me ka hoʻēmi ʻana i ke koʻikoʻi oxidative, i nakinaki ʻia i ka metabolic syndrome / diabetes." (E pili ana: ʻO nā pono o ka Magnesium a pehea e loaʻa ai ka nui o ia mea i kāu meaʻai)

A laila aia kona mau mana antioxidant hiki. "Ua ʻike mākou aia ka ʻiʻo niu i kekahi mau amino acids a me nā hakina protein i loaʻa nā hopena antioxidant, e like me albumin, globulin, prolamine, glutelin-1, a me glutelin-2," wahi a Axe. "A ua hoʻopaʻa ʻia nā haʻawina i ka ʻike o nā cytokinins, a i ʻole nā ​​​​hormones mea kanu maoli e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka ulu ʻana o nā maʻi maʻi maʻi, manaʻo e loaʻa i ka wai niu kekahi mau anti-inflammatory a me nā waiwai anti-cancer."

ʻO ke kumu kūʻai o ka wai niu e noʻonoʻo ana i kāna mau waiwai "magical", akā ʻo ka hapa nui o nā haʻawina e pili ana i nā waiwai antioxidant o ka wai niu i hana ʻia ma luna o nā holoholona, ​​​​no laila "pono ​​ʻia ka noiʻi hou aku e hōʻoia iā lākou," wahi a Vavrek. A, no ka mea e pono ai, hiki iā ʻoe ke loaʻa ka hapa nui o nā pono meaʻai o ka wai niu mai kahi ʻai olakino maikaʻi a kaulike. (Pili: Hoʻololi kēia mau huahana hou i ka wai maʻamau i inu inu maikaʻi.)

ʻO ka wai niu paha he mea kōkua ma hope o ka hoʻolālā?

Ua lohe paha ʻoe i ka wai niu i kapa ʻia ʻo "nā inu haʻuki kūlohelohe." ʻAʻole ʻoi aku ka nui o kāna mau calori ma mua o ka nui o nā mea inu haʻuki, akā piha pū ʻia ia me nā electrolytes. "Pono nā electrolytes no ka mālama ʻana i ka nui o ke koko maʻamau a no ka pale ʻana i ka dehydration, a hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka luhi, ke kaumaha, ka ʻiʻo ʻana a me ka hoʻihoʻi maikaʻi ʻana mai ka hoʻoikaika kino," wahi a Axe. No laila, hiki i ka niu ke pale aku i nā ʻōuli i hoʻopaʻa ʻia i ka make wai i hopena ʻia mai ka wai a i ʻole ka nalowale electrolyte, e like me ka luhi, huhū, huikau a me ka make wai loa, hoʻohui ʻo ia.

Ua ʻike kekahi mau noiʻi ua hoʻihoʻi ka wai niu i ka hydration ma hope o ka hoʻoikaika kino ma mua o ka wai a like me nā mea inu haʻuki electrolyte kiʻekiʻe, akā ua loaʻa i kahi noiʻi ʻē aʻe hiki i ka wai niu ke kumu i nā hihia bloating a me ka ʻōpū ma muli o ka nui o nā helu electrolyte. (Pili: Pehea e noho hydrate ai ke hoʻomaʻamaʻa no ka heihei hoʻomanawanui)

ʻOiai ʻo ka wai niu he koho hoʻomaʻemaʻe maikaʻi no ʻoe, e hoʻomanaʻo ʻo "ke ʻano like ʻole ka ʻike electrolyte o ka wai niu i ka wā o ka oʻo ʻana o ka niu," wahi a Vavrek. "ʻOi aku ka haʻahaʻa o ka wai niu i ka sodium a me kō ma mua o ka pono o ka poʻe ʻaleʻale no ka hoʻōla a me ke rehydration ma hope o ka hoʻoikaika kino." (E pili ana: ʻO nā meaʻai maikaʻi loa e ʻai ai ma mua a ma hope o kāu hoʻomaʻamaʻa)

I nā huaʻōlelo ʻē aʻe, mai paulele i ka wai niu wale nō e hoʻihoʻi i kāu mau electrolyte pae ma hope o ka hoʻolālā. Pono ʻoe e hoʻomaʻamaʻa ma hope o ka hoʻomaʻamaʻa ʻana me kahi meaʻai hoʻolaʻa o ka protein, nā kalapona paʻakikī, a me nā momona olakino, e kōkua i ka hoʻihoʻi ʻana i kou pae ikehu i ka maʻamau a hoʻoponopono i nā ʻiʻo āpau āu i kau ai ma ka wringer.

Nānā no