10 Nā Lapaʻau home no ka maʻi ake momona

Anter

• Nā lāʻau kūlohelohe no ka maʻi momona o ke ake
• 1. Lilo i ka nui keu
• 2. E hoʻāʻo i ka papaʻai Mediterranean
• 3. Inu kope
• 4. Hoʻoikaika
• 5. Hōʻalo i nā meaʻai me nā kō i hoʻohui ʻia
• 6. Kūpono i ka kiʻekiʻe kolesterol
• 7. E hoʻāʻo i kahi kōpena omega-3
• 8. Hōʻalo i nā mea hoʻonāukiuki ate i ʻike ʻia
• 9. E nīnau i kāu kauka e pili ana i nā huaora E
• 10. E hoʻāʻo i nā mea kanu a me nā mea hoʻopili
• Nā lāʻau lapaʻau
• Ke laina lalo

ʻO ka maʻi maʻi akepaʻa kahi kūlana e hoʻokumu i ka momona i ke ake i ka manawa.

ʻElua ʻano o ka maʻi momona o ka akepaʻa: ʻalekohola a me nā mea ʻona ʻole. Hoʻokumu ʻia ka maʻi ʻalekole momona ma muli o ka hoʻohana nui ʻana o ka waiʻona. ʻAʻole pili ka maʻi akepaʻa momona ʻo Nonalcoholic (NAFLD) i ka hoʻohana ʻana i ka waiʻona.

ʻOiai ʻike ʻole ʻia ke kumu o ka NAFLD, ʻoi aku ka maʻamau i ka poʻe i loaʻa.

• momona
• ʻano 2 diabetes
• kolesterol kiʻekiʻe
• kahe koko kiʻekiʻe

ʻAʻole loaʻa nā lāʻau i kēia manawa e mālama iā NAFLD. ʻO ka hoʻololi ʻana i ka papaʻai a me ka nohona i waena o nā ala kūpono e mālama ai i kēia ʻano.

No laila, he aha nā ʻano papaʻai a me nā loli nohona e hiki ke kōkua me kēia kūlana? E heluhelu e ʻike hou aʻe.

Nā lāʻau kūlohelohe no ka maʻi momona o ke ake

Inā loaʻa iā ʻoe ka NAFLD, e noʻonoʻo ʻaʻole ka olakino āpau āpau a me nā mea hoʻopihapiha no kou ake. He mea nui e kūkākūkā i nā ʻano lāʻau ʻokoʻa me kāu mea mālama ola ma mua o ka hoʻāʻo ʻana iā lākou.

1. Lilo i ka nui keu

ʻO ka ʻAmelika Hui Pū ʻIa no ke aʻo ʻana i nā Maʻi Makahiki (AASLD) 2017 alakaʻi e kuhikuhi nei i ka pohō kaumaha ma ke ʻano he ʻāpana koʻikoʻi o ka hoʻomaikaʻi ʻana i ka NAFLD holomua a me nā hōʻailona.

Paipai ke alakaʻi i nā poʻe me ka NAFLD e nalo ma waena o 3 a me 5 pākēneka o ko lākou kino e hoʻemi i ka momona momona i ke ake.

Hōʻike pū ʻia ka lilo ʻana ma waena o 7 a me 10 pākēneka o ke kaumaha o ke kino e hiki ai ke hoʻomaikaʻi i nā hōʻailona ʻē aʻe o ka NAFLD, e like me ka mumū, fibrosis, a me ka scarring

ʻO ke ala ʻoi loa e lilo i kaupaona a mālama iā ia e hana i nā ʻanuʻu liʻiliʻi i kāu pahuhopu i ka hala ʻana o ka manawa. ʻAʻole hoʻokau pinepine ka hoʻokēʻai a me nā papaʻai koʻikoʻi loa, a hiki iā lākou ke paʻakikī i kou ake.

Ma mua o ka hoʻomaka ʻana i kekahi papahana hoʻohaʻahaʻa kaumaha, he mea nui e kamaʻilio me kāu kauka e ʻike inā pono iā ʻoe. Hiki i kahi dietitian ke hoʻomohala i kahi papaʻai e kōkua iā ʻoe e hōʻea i kāu mau pahuhopu kaumaha kaumaha a hana i nā koho meaʻai momona.

2. E hoʻāʻo i ka papaʻai Mediterranean

Hōʻike ka noiʻi mai 2017 e hiki i ka papaʻai Mediterranean ke kōkua i ka hōʻemi i ka momona o ke ake, ʻoiai me ka ʻole o ka pohō.

Kōkua pū ka papaʻai Mediterranean i nā kūlana i pili pinepine ʻia me ka NAFLD, me ke kolesterol kiʻekiʻe, ke koko kiʻekiʻe, a me ka maʻi diabetes type 2.

Kuhi kēia papaʻai i nā ʻano mea kanu like ʻole, me nā huaʻai a me nā mea kanu a me nā legum, me nā momona maikaʻi. Eia kahi hiʻohiʻona pōkole o nā meaʻai e nānā ai:

• Nā huaʻai a me nā mea kanu. AIM e ʻai i nā ʻano like ʻole: E hoʻāʻo i nā hua, nā ʻāpala, ʻalani, maiʻa, lā, fiku, melon, lau lau, broccoli, pepa, ʻuala, kāloti, palaʻai, kukama, eggplant, a me nā ʻōmato.
• Legume. E hoʻāʻo e hoʻokomo i nā pīni, ka pī, ka lihi, nā lāʻau, a me nā moa i kāu papaʻai.
• Nā momona momona. E hoʻohana i nā aila olakino, e like me ka nui o ka aila ʻōpio puʻupaʻa. ʻO nā hua hua, nā ʻanoʻano, nā ʻāko, a me nā ʻoliva pū kekahi me kahi kiʻekiʻe o nā momona momona.
• Iʻa a me nā ʻiʻo wīwī. Koho i ka iʻa i ʻelua mau pule. ʻO nā hua manu a me nā moa moa wiwi ʻole, e like me ka moa ʻili ʻole a me ka kuhukukū, maikaʻi ke kūpono.
• Nā mānoanoa holoʻokoʻa. E hoʻopau i nā hua a me nā cereal i hana ʻole ʻia, e like me ka berena palaoa holoʻokoʻa, laiki palaoa, ʻoka holoʻokoʻa, couscous, pasta-palaoa āpau, a i ʻole quinoa.

3. Inu kope

Wahi a, hāʻawi ka kofe i kekahi mau pono pale no ke ake. I ke kikoʻī, hoʻonāukiuki ia i ka hana ʻana o nā enzymes ate i manaʻo ʻia e hakakā i ka mumū.

ʻO ka noiʻi like i hōʻike ʻia ma waena o ka poʻe me ka NAFLD, hōʻemi ka ʻai ʻana i ka kofe maʻamau i ka hōʻino ʻia o ka ate āpau.

E ʻimi e inu i ʻelua a ʻekolu paha kīʻaha kope i kēlā me kēia lā e hoʻohaʻahaʻa ai i ka maʻi o ke ake. ʻO ke kope ʻeleʻele ke koho maikaʻi loa, no ka mea, ʻaʻohe ona momona a kō paha i hoʻohui ʻia.

4. Hoʻoikaika

Wahi a ka noiʻi mai 2017, pili pinepine ka NAFLD me kahi nohona noho. Hoʻohui ʻia, ʻike ʻia ka hana ʻole e hāʻawi i nā kūlana ʻē aʻe e pili ana i ka NAFLD, e like me ka maʻi puʻuwai, ʻano diabetes he 2, a me ka momona.

He mea nui e hoʻomau i ka hana ke loaʻa iā ʻoe ka NAFLD. Wahi a ka, ʻo kahi pahuhopu maikaʻi e kī no ka liʻiliʻi ma 150 mau minuke o ka hoʻoikaika hoʻoikaika haʻahaʻa i kēlā me kēia pule.

Ma kahi o 30 mau minuke, 5 mau lā i kēlā me kēia pule. ʻAʻole pono ʻoe e pāʻani i kahi haʻuki a i ʻole hele i ka hale hoʻoikaika kino e lawa pono ai ka hoʻoikaika kino. Hiki iā ʻoe ke hele i kahi ala hele wikiwiki 30 mau minuke, 5 mau lā i ka pule.

A i ʻole, inā kaomi ʻoe no ka manawa, hiki iā ʻoe ke wāwahi iā ia i loko o ʻelua wikiwiki o 15 mau minuke hele, ʻelua manawa i ka lā, 5 mau lā o ka pule.

E hoʻomaka i ka hoʻoikaika kino, hoʻāʻo e hoʻohui i ka hoʻoikaika kino i kāu hana i kēlā me kēia lā. Hele wāwae i ka hale kūʻai, hele i ka ʻīlio, pāʻani me kāu poʻe keiki, a i ʻole ke alapiʻi ma kahi o ka ʻeleweka ke hiki ʻoe.

Paipai nā alakaʻi i ka hōʻemi ʻana i ka manawa āu e noho ai i ka lā.

5. Hōʻalo i nā meaʻai me nā kō i hoʻohui ʻia

Hoʻopili ʻia nā kōkōʻai e like me fructose a me sucrose i ka hoʻomohala ʻana o ka NAFLD. Hōʻike ka noiʻi mai 2017 pehea ka hāʻawi ʻana o kēia mau kō i ka momona i loko o ke ake.

ʻO nā lawehala nui pū kekahi me nā mea kūʻai aku i kūʻai ʻia a kūʻai ʻia me ke kūʻai aku ʻana, e like me:

• nā mea i hoʻomoʻa ʻia, e like me nā pōpō, nā kuki, nā donat, nā pā, a me nā pai
• kanakē
• aikalima
• huaʻai kō
• mea inu momona
• mea inu haʻuki
• nā mea inu ikehu
• nā huahana waiū momona, e like me nā yogour i ʻono ʻia

E ʻike inā loaʻa i ka meaʻai pūʻolo ka kō i hoʻohui ʻia, e heluhelu i nā papa inoa nā mea hoʻohui i ka hōʻaiʻē huahana. ʻO nā huaʻōlelo i pau i ka “ose,” me sucrose, fructose, a me maltose, he kō.

ʻO nā kō ʻē aʻe i hoʻohui pinepine ʻia i nā huahana meaʻai nā:

• kō kō
• syrup kānana kiʻekiʻe-fructose
• mea hoʻomoʻo kulina
• noʻonoʻo wai huaʻai
• meli
• molakeke
• syrup

ʻO kahi ala ʻē aʻe e haʻi ai i ka nui o ke kō i loko o kahi meaʻai e heluhelu ai i ka lepili ʻoiaʻiʻo a e nānā i ka helu o nā gram o ke kō i loko o kahi lawelawe no kēlā mea - ʻo ka haʻahaʻa, ʻoi aku ka maikaʻi.

6. Kūpono i ka kiʻekiʻe kolesterol

Wahi a, hana ʻo NAFLD i mea paʻakikī i kou kino ke mālama i ka cholesterol ma ona iho. Hiki i kēia ke hoʻonāukiuki iā NAFLD a hoʻonui i kou makaʻi i nā maʻi puʻuwai.

E hoʻāʻo e kaupalena i kāu lawe ʻana i kekahi ʻano momona e kōkua i ka mālama ʻana i kāu kolamu a mālama iā NAFLD. ʻO nā momona e hōʻalo i nā:

• ʻO nā momona momona. Loaʻa kēia mau mea i nā ʻiʻo a me nā huahana waiū momona piha.
• Nā momona momona ʻIke pinepine nā trans trans i nā mea kālua ʻia, nā mea pahū, a me nā meaʻai palai.

ʻO ka hapa nui o nā loli nohona i helu ʻia ma luna - me ka lilo ʻana o ka paona, ka hana mau ʻana, a me ka ʻae ʻana i kahi papaʻai Mediterranean - hiki ke kōkua iā ʻoe e hoʻokele i kāu kolesterol. Kau kauka paha kau kauka no ka mea kiʻekiʻe kolesterol.

7. E hoʻāʻo i kahi kōpena omega-3

Hiki ke kōkua ʻia kekahi ʻano momona i kou olakino. ʻO ka Omega-3 fatty acid he polyunsaturated momona i loaʻa i nā meaʻai e like me ka iʻa aila a me kekahi mau hua a me nā ʻanoʻano. ʻIke ʻia lākou i nā pono no ke olakino puʻuwai, a paipai ʻia no ka poʻe me ka NAFLD.

Hōʻike kahi loiloi 2016 o nā noiʻi i ka lawe ʻana i kahi kōpena omega-3 hiki ke hōʻemi i ka momona o ka ate a hoʻomaikaʻi i nā pae kolesterol.

I ka loiloi, ʻo nā lā ʻo omega-3 i kēlā me kēia lā mai 830 a i 9,000 milligrams. E kamaʻilio me kāu kauka e pili ana i ka nui āu e lawe ai.

8. Hōʻalo i nā mea hoʻonāukiuki ate i ʻike ʻia

Hiki i kekahi mau mea ke kau i ke koʻikoʻi ma luna o kou ake. ʻO kekahi o kēia mau mea pū kekahi me ka ʻalekohola, nā lāʻau i kūʻai mua ʻole ʻia, a me kekahi mau huaora a me nā mea hoʻopili.

Wahi a, ʻoi aku ka maikaʻi o ka hōʻole loa ʻana i ka waiʻona inā loaʻa iā ʻoe ka NAFLD. ʻOiai paha he mau keu paha ka maikaʻi o ka inu lama i waena o ka poʻe olakino, ʻaʻole maopopo inā pili kēlā mau pōmaikaʻi i ka poʻe me ka NAFLD.

Eia hou, e ʻōlelo i ke kauka a i ʻole ka mea kauka lāʻau ma mua o ka lawe ʻana i nā lāʻau āpau loa, nā wikamina, a i ʻole nā ​​mea hoʻopihapiha, no ka mea hiki i kēia mau mea ke hoʻopili i kou ake.

9. E nīnau i kāu kauka e pili ana i nā huaora E

ʻO ka Wikamina E kahi antioxidant e hoʻoliʻiliʻi i ka hoʻohaunaele i hoʻokumu ʻia e NAFLD. Wahi a a, pono hou ka noiʻi e hoʻomaopopo i ka mea hiki ke loaʻa ka pōmaikaʻi mai kēia hana a pehea.

I loko o kā lākou alakaʻi 2017, paipai ka AASLD i kahi mahele o 800 mau ʻāpana honua o ka huaʻai E i kēlā me kēia lā no ka poʻe me ka NAFLD i loaʻa ʻole ka maʻi diabetes a ua hōʻoia hoʻi i ka steatohepatitis nonalcoholic (NASH), kahi ʻano kiʻekiʻe o ka NAFLD.

Aia nā pilikia e pili ana i kēia lapaʻau. E kamaʻilio me kāu kauka e ʻike inā kūpono ka lāʻau E iā ʻoe a inā paha e kōkua ia me kāu NAFLD.

10. E hoʻāʻo i nā mea kanu a me nā mea hoʻopili

ʻO nā mea kanu, nā mea hoʻohui, a me nā mea ʻala i ʻike ʻia i hoʻohana ʻia ma ke ʻano he lapaʻau ʻokoʻa no NAFLD. Hōʻike ʻia nā hui i nā hopena maikaʻi i ke olakino ate me ka turmeric, ka waiū thistle, resveratrol, a me nā tī ʻōmaʻomaʻo.

E noʻonoʻo ʻaʻole i ʻae ʻia kēia mau lāʻau lapaʻau no NAFLD, a he hopena paha kā lākou. He mea nui e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i nā mea kanu a me nā mea hoʻohui no NAFLD.

Nā lāʻau lapaʻau

ʻAʻole i ʻae ʻia nā lāʻau lapaʻau i kēia manawa no NAFLD, ʻoiai aia kekahi i ka hoʻomohala.

ʻO kekahi o ia ʻano lapaʻau ʻo pioglitazone, kahi lāʻau i kuhikuhi ʻia no ka maʻi diabetes type 2. Hōʻike ke alakaʻi o AASLD 2017 e hiki i ka pioglitazone ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino ate i ka poʻe me a me ka loaʻa ʻole o ka maʻi diabetes type 2.

Pono e hana hou i kahi noiʻi e hoʻomaopopo i ka palekana lōʻihi a me ka maikaʻi o kēia lapaʻau. A ʻo kahi hopena, paipai wale ʻia kēia lāʻau no ka poʻe me ka NASH paʻa.

Ke laina lalo

ʻO nā hoʻololi nohona a me nā papaʻai i kēia manawa nā koho lapaʻau maikaʻi loa no NAFLD. ʻO ka lilo ʻana o ke kaupaona, ke hoʻoikaika kino ʻana, keʻoki ʻana i ke kō, ka ʻai ʻana i ka papaʻai olakino, a me ka inu ʻana i ke kope kekahi mau ala i hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā hōʻailona me ka NALFD.

Inā loaʻa iā ʻoe kēia ʻano, e hana pono me kāu kauka e hoʻomohala i kahi hoʻolālā pilikino pilikino kūpono iā ʻoe.