Ehia mau hua e ʻai ai i kēlā me kēia lā?

Anter

• Nui ka hua i nā hua nui
• Hiki i ka ʻai ʻana i ka hua ke kōkua iā ʻoe e lilo i ka kaumaha
• ʻO kaʻai ʻana i ka hua e hoʻoliʻiliʻi ai i kāu maʻi o ka maʻi
• Palekana anei ka hua no ka poʻe me ka maʻi diabetes?
• He aha e pili ana i ka poʻe e ukali nei i kahi papaʻai low-carb?
• Hiki paha ke ʻai i ka hua keu?
• Ehia mau hua i kūpono?
• Ka Laina Lalo

ʻO ka hua ka mea nui o ka papaʻai olakino.

ʻO ka ʻoiaʻiʻo, pili nā papaʻai kiʻekiʻe i nā hua me nā pono olakino āpau, e like me ka hoʻemi ʻia ʻana o nā maʻi he nui.

Eia nō naʻe, hopohopo kekahi poʻe i ke kō o nā hua a hopohopo e hōʻeha paha ka ʻai ʻana i ka nui.

No laila ehia mau lawelawe ʻana o nā hua e ʻai ai i kēlā me kēia lā e olakino ai? A hiki paha ke ʻai nui? ʻImi kēia ʻatikala i ka noiʻi i kēia manawa e pili ana i ke kumuhana.

Nui ka hua i nā hua nui

Hoʻololi ka nui o nā hua momona o nā huaʻai i waena o nā ʻano like ʻole, akā loaʻa nā ʻano meaola āpau i nā ʻano waiwai āpau.

No ka poʻe hoʻomaka, mālama nā hua i mea kiʻekiʻe i nā wikamina a me nā minelala. Hoʻopili kēia i nā huaora C, potassium a me folate, kahi a ka hapa nui o ka poʻe i lawa ʻole ai (, 2).

ʻOi aku ka hua i ka fiber, i nui nā pono olakino.

Hiki ke kōkua i ka ʻai i ka pulupulu e hoʻohaʻahaʻa i ka cholesterol, hoʻonui i nā manaʻo o ka piha a hāʻawi i ka pohō kaumaha i ka manawa (,,,, 8).

ʻO ka mea hou aku, hoʻouka ʻia nā huaʻai me nā antioxidant, kahi e kōkua ai i ke kaua ʻana i nā radical free i hiki ke hōʻino i nā hunaola. ʻO ka ʻai ʻana i kahi papaʻai kiʻekiʻe i nā antioxidants hiki ke kōkua i ka lohi o ka ʻelemakule a hoʻemi i ka hopena o ka maʻi (,,).

Ma muli o ka loaʻa o nā huaʻai like ʻole i nā huaʻai like ʻole, he mea nui e ʻai i nā ʻano mea like ʻole e hoʻonui i nā pono olakino.

Nui ka hua i nā meaola nui e like me nā wikamina, nā minelala, nā olonā a me nā antioxidant. ʻAi i nā ʻano ʻano like ʻole e loaʻa nā keu pono loa.

Hiki i ka ʻai ʻana i ka hua ke kōkua iā ʻoe e lilo i ka kaumaha

ʻOi nā hua i nā mea momona a haʻahaʻa hoʻi i nā calories, e hoʻolilo iā lākou i koho maikaʻi loa no ka poʻe e nānā ana e lilo i ka paona.

He aha hou aʻe, kiʻekiʻe lākou i ka wai a me ka fiber, kahi mea e kōkua ai iā ʻoe e piha.

Ma muli o kēia, hiki iā ʻoe ke ʻai maʻamau i nā huaʻai a māʻona ʻoe, me ka ʻai ʻole ʻana i ka nui o nā calorie.

ʻO ka ʻoiaʻiʻo, hōʻike nā noiʻi he nui e pili ana ka ʻai ʻana i nā hua me ka lawe ʻana o ka calorie haʻahaʻa a hāʻawi i ka hōʻemi kaumaha ma mua o ka manawa (,,,).

ʻO nā hua ʻōpala a me nā citrus, e like me nā ʻalani a me ka grapefruit, kekahi o nā mea e hoʻopihapiha ana ().

He mea nui nō hoʻi e hoʻomaopopo i ka holoʻokoʻa, ʻoi aku ka nui o ka huaʻai paʻa ma mua o ka hua a me ka wai momona, kahi e hiki ai iā ʻoe ke hoʻopau i nā mea he nui me ka ʻole o ka piha ().

Hōʻike nā noiʻi e pili ana ka inu ʻana i ka wai momona huaʻai me ka hoʻonui ʻia ʻana o ka calorie a hoʻonui i kou makaʻi o ka momona a me nā maʻi koʻikoʻi ʻē aʻe (,,,).

I nā huaʻōlelo ʻē aʻe, e hōʻalo i ka inu nui ʻana i ka wai huaʻai a ʻoliʻoli i nā hua holoʻokoʻa ma kahi.

Hiki ke kōkua i ka ʻai ʻana i nā hua holoʻokoʻa ke hoʻopau iā ʻoe i nā calori he nui a lilo ka paona i ka manawa. Eia nō naʻe, he ʻokoʻa paha kā ka inu ʻana i ka wai huaʻai.

ʻO kaʻai ʻana i ka hua e hoʻoliʻiliʻi ai i kāu maʻi o ka maʻi

Hōʻike mau ka noiʻi e pili ana nā papaʻai kiʻekiʻe i nā huaʻai a me nā lauʻai me ka hoʻohaʻahaʻa haʻahaʻa o nā maʻi koʻikoʻi e like me ka maʻi ʻaʻai, diabetes a me nā maʻi puʻuwai (23,,, 26,).

ʻOiai ka nui o nā noiʻi e nānā i ka hua a me ka meaʻai i ka ʻai holoʻokoʻa, aia kekahi mau noiʻi e ʻimi pono i nā pono o nā hua.

Hoʻokahi loiloi o ʻeiwa mau noiʻi i ʻike ʻia i kēlā me kēia lawelawe hou ʻana o nā hua i ʻai ʻia i kēlā me kēia lā e hōʻemi ana i ka pilikia o ka maʻi puʻuwai e 7% (29).

Ua hōʻike ʻia kahi noiʻi ʻē aʻe e pili ana ka ʻai ʻana i nā hua e like me nā hua waina, nā ʻāpala a me nā blueberry me kahi makaʻu haʻahaʻa o ka maʻi diabetes type 2 ().

ʻO nā hua citrus, ke kikoʻī, hiki ke hoʻāla i nā pae o ka citrate i loko o kou mimi, kahi e hoʻohaʻahaʻa ai i ka maka o nā pōhaku hakuʻala ().

Hiki i ka hoʻonui ʻana i ka huaʻai ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko a hoʻoliʻiliʻi i ke koʻikoʻi oxidative, kahi e hoʻemi ai i ka makaʻi o ka maʻi puʻuwai (31).

Hoʻopili pū ʻia ka ʻai ʻana i nā hua a me nā mea kanu me ka hoʻomaikaʻi ʻana i ke kō kō i nā poʻe me ka maʻi kō.

Nui nā noiʻi e hōʻike ana e pili ana ka lawe ʻana i nā hua me ka haʻahaʻa haʻahaʻa o nā maʻi koʻikoʻi he nui, e like me ka maʻi puʻuwai, ka hahau a me ka maʻi diabetes ʻano 2.

Palekana anei ka hua no ka poʻe me ka maʻi diabetes?

ʻO ka hapa nui o nā papa kuhikuhi papaʻai no ka poʻe me ka maʻi diabetes e hōʻike ana i ka ʻai ʻana i nā hua a me nā mea kanu (33).

Paipai nā lula olakino o kēia manawa i ka poʻe me ka maʻi diabetes e ʻai i ka ʻai 2-4 o nā hua i kēlā lā i kēia lā, a he like ia me ka heluna lehulehu ().

Eia nō naʻe, ke kapu nei kekahi poʻe i ka nui a lākou e ʻai ai no ka mea hopohopo lākou i ke kō kō.

Eia naʻe, hōʻike nā noiʻi i ka wā e pau ai ke kō i ka a holoʻokoʻa hua, ʻaʻohe ona hopena iki ma nā pae kō kō ().

ʻO ka mea hou aku, kiʻekiʻe ka hua i ka fiber, kahi e lohi ai i ka digestion a me ka lawe ʻana i ke kō, e hoʻomaikaʻi ai i ke kaohi kō kō ().

Hiki i ke olonā i ka hua ke hōʻemi i ke kūpaʻa o ka insulin a kōkua paha i ka pale ʻana i ka maʻi diabetes 2 (37, 38).

Loaʻa nā hua i nā polyphenols, i hōʻike ʻia e hoʻomaikaʻi ai i ke kaohi kō kō (,).

Eia kekahi, ua hoʻopili ʻia ka ʻai ʻana i nā hua a me nā mea kanu me nā pae haʻahaʻa o ke koʻikoʻi oxidative a me ka mumū i ka poʻe me ka maʻi diabetes ().

ʻO ka ʻōlelo ʻia, ʻaʻole like nā hua a pau. Hoʻonui aʻe kekahi o lākou i ke kō kō ma mua o nā mea ʻē aʻe, a paipai ʻia nā diabetic e kiaʻi i kā lākou mau kō kō ma hope o ka ʻai ʻana e ʻike i nā meaʻai a lākou e kaupalena ai.

Loaʻa i ka hua i ke kō, akā hiki i kāna fiber a me nā polyphenols ke hoʻomaikaʻi maoli i ka kaohi kō kō lōʻihi lōʻihi a pale aku i ka maʻi diabetes type 2.

He aha e pili ana i ka poʻe e ukali nei i kahi papaʻai low-carb?

Manaʻo kekahi poʻe e ʻai i ka 100-150 mau kolamu o nā carbs i kēlā me kēia lā i "carb-low." Hoʻoikaika kekahi e komo i ka ketosis nutritional a hoʻoliʻiliʻi i ka lawe ʻana o ka carb i lalo o 50 gram i kēlā me kēia lā. Kapa ʻia kēia ʻano papaʻai he papaʻai ketogenic a ʻoi aku i waho o ka papaʻai low-carb maʻamau.

Aia ka ʻāpana hua o ka hua i kēlā me kēia wahi mai 15-30 mau kolamu o nā kālaki, no laila ʻo ka nui o kāu e ʻai ai e hilinaʻi nui ia i ka nui o nā kalakeka āu e makemake ai e hoʻopau i kēlā me kēia lā.

Pono e ʻōlelo, ʻaʻohe nui o ka lumi e hoʻopili ai i ka hua ma kaʻai ketogenic.

ʻAʻole ia e ʻōlelo he maikaʻi ʻole nā ​​papaʻai ketogenic. ʻO ka ʻoiaʻiʻo, ʻo ka hahai ʻana i ka papaʻai ketogenic hiki ke kōkua iā ʻoe e lilo i ka paona a hiki ke kōkua i ke kaua ʻana i kekahi mau maʻi (,,).

ʻO nā hua āpau, ʻo nā hua ke ʻano haʻahaʻa i nā carbs. No laila inā ʻoe e helu ana i nā carbs, nā blackberry, nā raspberry, nā blueberry a me nā strawberry i nā koho maikaʻi loa.

I ka hopena o ka lā, momona loa nā huaʻai, akā ʻaʻohe o lākou mau mea pono kūpono i hiki ʻole ke kiʻi ʻia mai nā meaʻai ʻē aʻe, e like me nā mea kanu.

Inā koho ʻoe e hāhai i ka papaʻai ketogenike a pāpā loa i kāu lawe ʻana i ka carb, maikaʻi ia e hōʻalo ai i nā hua ke loaʻa iā ʻoe kēlā mau mea momona mai nā meaʻai ʻē aʻe.

No nā mea ʻē aʻe āpau, hiki i ka hua ke lilo i ʻāpana o kahi papaʻai momona haʻahaʻa-olakino olakino.

Hiki i ka hua ke lilo i ʻāpana olakino o ka papaʻai low-carb. Eia nō naʻe, makemake ka poʻe e ukali i ka papa ketogenic low-carbeto e hōʻalo i ka hua.

Hiki paha ke ʻai i ka hua keu?

Ua hoʻokumu ʻia he maikaʻi nā hua nāu, akā hiki i ka "nui" ke lilo i mea hōʻino? ʻO ka mea mua, ke ʻai ana holoʻokoʻa hua, ʻoi aku ka paʻakikī o ka ʻai nui ʻana. ʻO kēia no ka mea kiʻekiʻe loa nā hua i ka wai a me ka fiber, kahi e hoʻopiha ai iā lākou - a hiki i kahi e piha ai ʻoe ma hope o hoʻokahi ʻāpana.

Ma muli o kēia, paʻakikī loa e ʻai i nā hua hua nui i kēlā me kēia lā. I ka ʻoiaʻiʻo, ʻoi aku ka liʻiliʻi ma mua o 1 i 10 mau ʻAmelika e hui ana i ka palena iki ʻōlelo hoʻohua hua lā o kēlā me kēia lā ().

ʻOiai ʻo ka ʻai ʻana i nā hua hua nui i kēlā me kēia lā he mea nui ʻole ia, ua nānā kekahi mau noiʻi i nā hopena o ka ʻai ʻana i 20 mau lawelawe i kēlā me kēia lā.

I hoʻokahi o nā noi ʻana, ʻai ka poʻe he 20 i nā hua hua he 20 i kēlā me kēia lā no ʻelua mau pule a ʻaʻohe hopena maikaʻi ().

I loko o kahi noiʻi nui iki aʻe, ua ʻai ka poʻe 17 he 20 i ka hua o ka hua no kēlā me kēia lā no nā mahina he nui me ka loaʻa ʻole o nā hopena maikaʻi ʻole ().

I ka ʻoiaʻiʻo, ua loaʻa i nā kānaka noiʻi he mau pono kūpono i ke olakino. ʻOiai heʻuʻuku kēia mau haʻawina, hāʻawi lākou i ke kumu e manaʻoʻiʻo ai palekana ka hua i ka ʻai ʻana i kēlā me kēia nui.

I ka hopena o ka lā, inā ʻoe e ʻai i ka hua a piha kou manaʻo, ʻaneʻane hiki ʻole ke ʻai i ka "nui loa." Eia nō naʻe, he mea nui e hoʻomaopopo he pono ke hoʻopau ʻia ka hua ma ke ʻano he māhele o ka papaʻai kaulike e hoʻopili ana i nā ʻano meaʻai like ʻole.

No ke kanaka maʻamau, palekana ka hua i nā nui. Inā ʻaʻole ʻoe e hoʻomanawanui a i ʻole e hāhai i kahi papa haʻahaʻa-carb a i ʻole ketogenic, ʻaʻohe kumu e kaupalena ai i kāu lawe ʻana.

Ehia mau hua i kūpono?

ʻOiai hiki ke ʻai i ke olakino ʻoiai e ʻai ana i ka liʻiliʻi a i ʻole nā ​​hua he nui, aia ka nui kūpono i kahi ma ka waena.

ʻO ka ʻōlelo aʻoaʻo ākea no ka ʻai ʻana i ka hua a me nā mea kanu a ma ka liʻiliʻi he 400 gram i kēlā me kēia lā, a i ʻole he ʻelima mau lawelawe o 80 gram ().

ʻO kahi lawelawe he 80-gram ka mea i like me ka ʻāpana liʻiliʻi e pili ana i ka nui o ka pōpō kinipōpō. No nā hua a me nā mea kanu i hiki ke ana ʻia e ke kīʻaha, ʻo ka lawelawe ʻana he 1 kīʻaha ia.

Ma muli o ke kumu o ka ʻai ʻana i ʻelima mau hua o nā hua a me nā mea kanu i kēlā me kēia lā e pili ana me ka haʻahaʻa o ka make ʻana mai nā maʻi e like me ka maʻi puʻuwai, hahau a me ka maʻi ʻaʻai ().

Hoʻokahi anamanaʻo nui o 16 ʻepekema noiʻi i loaʻa i ka ʻai ʻana ma mua o ʻelima mau lawelawe i kēlā me kēia lā i hāʻawi ʻole ʻia kahi pōmaikaʻi i hoʻohui ʻia ().

Eia nō naʻe, ua ʻike ʻia kahi hōʻike ʻōnaehana o 95 ʻepekema noiʻi i ka maʻi maʻi haʻahaʻa loa ma 800 gram, a i ʻole 10 lawelawe i kēlā me kēia lā (51).

E hoʻomanaʻo i ka nānā ʻana o kēia mau haʻawina i nā hua ʻelua a nā mea kanu. Ke manaʻo nei i ka hapalua o kēia mau lawelawe mai ka hua, pono ʻoe e hoʻopau i kahi ma waena o ʻelua a ʻelima mau hua o ka hua i kēlā me kēia lā.

Hoʻololi iki nā ʻōlelo aʻoaʻo mai nā mana olakino like ʻole, akā ʻano like paha me ka noiʻi o kēia manawa.

ʻO kahi laʻana, kuhikuhi ka 'Oihana Hoʻolālā oʻAmelika Hui PūʻIa (USDA) i ke kaulike makua e hoʻopau i ʻelua mau hua o ka hua i kēlā me kēia lā, ʻoiai ka American Heart Association (AHA) e paipai i nā mākua e ʻai i ʻehā a ʻelima mau hua o ka hua i kēlā me kēia lā.

Hōʻike ka hapa nui o nā noiʻi i nā pono olakino me ʻelua a ʻelima mau hua o ka hua i ka lā. Eia naʻe, ʻaʻohe mea maikaʻi ʻole i ka ʻai ʻana ma mua o kēlā.

Ka Laina Lalo

Paipai ka ʻai ʻana i nā hua holoʻokoʻa i ke olakino maikaʻi a hiki ke hoʻohaʻahaʻa i ka pilikia o nā maʻi koʻikoʻi he nui.

Inā ʻaʻole ʻoe e ukali i ka papaʻai ketogenic a i ʻole kekahi ʻano o ke ahonui, ʻaʻohe kumu o ka palena ʻana i ka nui o nā hua āu e ʻai ai.

ʻOiai ka hapanui o nā noiʻi e hōʻike ana i ka nui kūpono he ʻelua a ʻelima mau hua o ka hua i kēlā lā i kēia lā, ʻaʻohe mea ʻino i ka ʻai ʻana i nā mea hou aʻe.