ʻO nāʻomela Weight-Loss-Friendly a Fattening paha?

Anter

• Ka liʻiliʻi haʻahaʻa haʻahaʻa
• Kiʻekiʻena i ka fiber-friendly-friendly fiber
• Hoʻopiha piha
• Nā pono no ka pohō kaumaha
• Pehea e ihi ai i kahi ʻāpala
• Nā pono olakino ʻē aʻe
• Ka mānoanoa momona
• Papa kuhikuhi glycemic haʻahaʻa
• ʻO ke olakino puʻuwai
• Nā hopena anticancer
• Hana lolo
• Ke laina lalo

ʻO nā ʻōpela kahi hua i mahalo nui ʻia.

Hōʻike ka noiʻi ua hāʻawi lākou i nā pono olakino he nui, e like me ka hōʻemi ʻana i kou makaʻi i ka maʻi kō ().

Eia nō naʻe, kānalua paha ʻoe inā momona a momona paha lākou.

ʻLelo kēia ʻatikala iā ʻoe inā paha e lilo i nā ʻōpela iā ʻoe e lilo a loaʻa ke kaona.

Ka liʻiliʻi haʻahaʻa haʻahaʻa

Kaena nui nā ʻōpala i ka wai.

I ka ʻoiaʻiʻo, aia kahi ʻāpiki waena waena ma kahi o 86% wai. Hoʻopiha piha nā meaʻai waiwai wai, e alakaʻi pinepine ai i ka hōʻemi ʻana o ka calorie (,,).

ʻAʻole hoʻopiha wale ka wai, akā hoʻohaʻahaʻa nō hoʻi ia i ka nui o ka calorie o nā meaʻai.

ʻO nā meaʻai me ka liʻiliʻi o ka calorie, e like me nā ʻoma, kiʻekiʻe i ka wai a me nā fiber. ʻO 95 wale nō kālika o ka ʻōpelu waena akā nui ka wai a me nā fiber.

Hōʻike kekahi mau noiʻi e hōʻike nā mea ʻai me ka liʻiliʻi o ka calorie i ka piha, hoʻoliʻiliʻi i ka lawe ʻana o ka kalori, a me ka pohō kaumaha (,,).

I hoʻokahi o nā noi ʻana, ua hōʻemi nā ʻomela i ka lawe ʻana o ka calorie a me ka pohō kaumaha, ʻoiai nā kuki ʻoka - ʻoi aku ka nui o ke kiʻekiʻe o ka calorie akā ʻo nā calorie a me nā ʻike fiber - ʻaʻole ().

He kiʻekiʻe nā ʻōpela i ka wai, haʻahaʻa i ka nui o ka calorie, a haʻahaʻa i nā calorie holoʻokoʻa - nā waiwai āpau e kōkua i ka pohō kaumaha.

Kiʻekiʻena i ka fiber-friendly-friendly fiber

Loaʻa i kahi ʻōpelu waena he 4 mau huna o ka puluniu ().

ʻO 16% kēia o ka ʻai fiber i ʻōlelo ʻia no nā wahine a me 11% no nā kāne, kahi kiʻekiʻe loa i hāʻawi ʻia i kā lākou ʻike haʻahaʻa haʻahaʻa. Hana kēia i nā ʻōleʻa i meaʻai maikaʻi loa e kōkua iā ʻoe e hōʻea i kāu lawe ʻana i ka fiber ().

Hōʻike nā noiʻi he nui e pili ana ka lawe ʻana o ka fiber kiʻekiʻe i ka paona o ke kino haʻahaʻa a hoʻemi ʻia ka makaʻu o ka momona (,).

ʻO ka ʻai ʻana i ka fiber e hoʻolohi i ka digestion o ka meaʻai a hoʻonui iā ʻoe i ke ʻano me ka nui o nā calori. No kēia kumu, hiki i nā meaʻai i kiʻekiʻe i ka fiber ke kōkua iā ʻoe e ʻai i ka nui o nā calorie, e kōkua ai iā ʻoe e lilo i ka paona ().

Hiki i ka puluniu ke hoʻomaikaʻi i kou olakino digestive a hānai i nā bacteria aloha i kou ʻōpū, hiki ke kōkua i ke olakino olakino a me ka kaohi kaumaha ().

Pāleʻa ka ʻōpela i ka fiber, i hiki ke hāpai i ka piha a me ka hōʻemi ʻana i ka makemake - a no laila ka kaupaona.

Hoʻopiha piha

ʻO ka hui pū ʻana o ka wai a me nā fiber i nā ʻāpala e hoʻopiha piha iā lākou.

I hoʻokahi o nā noi ʻana, ua ʻike ʻia nā ʻoma āpau e ʻoi aku ka nui o ka hoʻopiha ma mua o ka ʻāpala a i ʻole ka wai ʻāpala ke ʻai ʻia ma mua o ka pāʻina ().

Eia kekahi, ʻoi loa aku ka lōʻihi o ka ʻai ʻana o nā ʻōmaka ke hoʻohālikelike ʻia me nā meaʻai i loaʻa ʻole ka fiber. Hāʻawi ka lōʻihi o ka ʻai i ka piha.

ʻO kahi laʻana, ua hoʻopaʻa ʻia kahi noiʻi ma 10 mau kānaka e hiki ke hoʻopau ʻia ka wai i 11 mau manawa ma mua o ka ʻāpala holoʻokoʻa ().

ʻO nā hopena e hoʻopihapiha ana i nā ʻōpela e hōʻemi i ka makemake a alakaʻi i ka hoʻoliʻiliʻi kaumaha.

ʻO nā ʻōpela he mau waiwai e hoʻonui i ka manaʻo o ka piha, kahi e kōkua ai i ka pohō o ke kaupaona ʻana ma o ka hōʻemi ʻana i ka loaʻa o ka nui calorie.

Nā pono no ka pohō kaumaha

Ua manaʻo nā kānaka noiʻi e pili ana i nā ʻāpala i kahi papaʻai olakino a kaulike ʻole e paipai i ka pohō kaumaha.

I ke aʻo ʻana i nā wahine me ka nui o ke kaupaona e ukali i ka ʻai haʻahaʻa a me ka hoʻoliʻiliʻi kaumaha, hoʻopili ʻia ka ʻai ʻana me ka paina me ka pohō kaumaha (,).

I hoʻokahi o nā noi ʻana, ʻai mau nā wahine i nā ʻāpala, nā pears, a i ʻole nā ​​kuki ʻoka - nā meaʻai me nā mea like me ka fiber a me ka calorie. Ma hope o 12 mau pule, ua emi nā pūʻulu huaʻai he 2.7 paona (1.2 kg), akā ʻaʻole hōʻike ka hui oat i ka pohō kaumaha ().

Ua hāʻawi ʻia kahi noiʻi ʻē aʻe he 50 mau ʻelala, 3 mau pears, a i ʻole 3 mau kuki ʻoka i kēlā me kēia lā. Ma hope o 10 mau hebedoma, ʻaʻole i ʻike ka hui oat i ka loli, akā ʻo ka poʻe i ʻai i nā ʻāpala ua lilo nā 2 paona (0.9 kg) ().

Hoʻohui ʻia, hoʻemi ka ʻāpana apple i ka nui o ka loaʻa ʻana o ka calorie e 25 mau calorie i kēlā me kēia lā, ʻoiai ka hui oat e hoʻopau nei i ka ʻai ʻana i nā calorie hou aku.

I loko o kahi noi 4 mau makahiki i ka poʻe nunui he 124,086, ua hoʻonui ʻia ka nui o ka ʻai o ka fiber a me nā huaʻai antioxidant, e like me nā ʻoma, e pili ana me ka pohō kaumaha. ʻO ka poʻe i ʻai i nā ʻāpala ua lilo ka awelika o 1.24 paona (0.56 kg) (,).

ʻAʻole wale nā ​​ʻōpela e lilo i kaona kaumaha no ka poʻe mākua, akā hiki nō paha iā lākou ke hoʻomaikaʻi i ka maikaʻi o ka papaʻai a hoʻoliʻiliʻi i ka maka o ka momona i nā keiki ().

Hōʻike ka noiʻi e pili ana i nā ʻāpala i ka papaʻai olakino hiki ke hoʻonui i ka pohō kaumaha a hoʻomaikaʻi i kou olakino holoʻokoʻa.

Pehea e ihi ai i kahi ʻāpala

Nā pono olakino ʻē aʻe

Ma waho aʻe o ka hāpai ʻana i ka pohō kaumaha, loaʻa i nā ʻōpela he mau pono ʻē aʻe.

Ka mānoanoa momona

Hoʻopili nā ʻōpela i nā nui o nā wikamina a me nā minelala a ʻike nui ʻia no kā lākou huaola C a me nā mea pāhare potassium. Hāʻawi kahi ʻelahi waena waena ma mua o 3% o ka Daily Value (DV) no nā mea ʻelua ().

Haʻaheo hoʻi kēia huaʻai i ka wikamina K, ka wikamina B6, ka manganese, a me ke keleawe ().

Hoʻohui ʻia, kiʻekiʻe loa ka peel i nā mea kanu mea kanu e hoʻoliʻiliʻi ai i kāu maʻi a hāʻawi i nā pono olakino ʻē aʻe ().

Papa kuhikuhi glycemic haʻahaʻa

Loaʻa i nā ʻōpela kahi helu glycemic haʻahaʻa (GI), kahi ana o ka piʻi ʻana o ke kō i ke kō ma hope o ka ʻai ʻana.

Hiki i nā mea ʻai haahaa-GI ke kōkua i ke kaohi kō a me ka mālama ʻana i ke kaupaona ʻoiai kōkua lākou i ka mālama ʻana i kāu pae kō kō ma mua o ke kuʻi ʻana iā lākou (,,).

Hoʻohui ʻia, hōʻike nā hōʻike e hiki i kahi papaʻai GI haʻahaʻa ke pale aku i ka maʻi diabetes, nā maʻi puʻuwai, a me kekahi mau maʻi maʻi maʻi ().

ʻO ke olakino puʻuwai

ʻO ka hui pū ʻana o nā meaola, nā antioxidant, a me ka fiber i nā ʻāpala e hōʻemi paha i kou makaʻi o ka maʻi puʻuwai ().

Ua hōʻike ʻia nā ʻōpala e hoʻoliʻiliʻi i ka kolesterol a me ka pae o kou kino, ʻo ia nā kumu nui ʻelua no ke olakino puʻuwai ().

Ua ʻike kekahi mau noiʻi ʻē aʻe i nā meaʻai i waiwai i nā antioxidant, e like me nā ʻala, e hoʻoliʻiliʻi paha i kou make ʻana mai nā maʻi puʻuwai (,,).

Nā hopena anticancer

Hiki i ka hana antioxidant o nā ʻōpela ke kōkua i ka pale ʻana i kekahi ʻano maʻi ʻaʻai.

Loulou kekahi mau noiʻi i ka ʻai ʻana o ka ʻōpela a me ka pale ʻana i ka maʻi ʻaʻa maʻi i nā mākua (,).

Eia kekahi, ua ʻai ʻia ma ka liʻiliʻi o hoʻokahi ʻāpala i kēlā lā kēia lā e hoʻoliʻiliʻi nui i kou makaʻu o ka waha, ka puʻu, ka umauma, ovarian, a me ka maʻi ʻaʻai kolona ().

Hana lolo

Wahi a nā ʻike holoholona, ​​hiki i ka wai ʻāpala ke kōkua i ka pale ʻana i ka noʻonoʻo a me ka maʻi o Alzheimer.

I hoʻokahi aʻo i loko o nāʻiole, ua hoʻemi ka wai ʻāpala i ka emi o ka noʻonoʻo ma ka hōʻemi ʻana i ka nui o nā ʻano oxygen reactive (ROS) ʻino i loko o ka lolo.

Hiki i ka wai Apple ke mālama pū i nā neurotransmitters i mea nui no ka hana lolo maikaʻi a me ka pale ʻana a Alzheimer ().

ʻO nā ʻōpela he mau waiwai he nui e hoʻonui i kāu kaohi kō kō, ka olakino puʻuwai, ka maʻi ʻaʻai, a me ka hana o ka lolo.

Ke laina lalo

ʻO nā ʻōpela kahi kumu maikaʻi o nā antioxidant, puluniu, wai, a me kekahi mau mea momona.

Hiki i nā ʻāpana olakino he nui ke hāʻawi i ka piha a hoʻemi i ka ʻai o ka calorie.

Me ka hoʻokomo ʻana i kēia hua i loko o ka papaʻai olakino a me ke kaulike hiki ke lilo i pono no ka pohō kaumaha.