ʻO kēia mau kulekele olakino maʻalahi 5 e kū ʻole ʻia e nā loea a me ka noiʻi

Anter

• 1. E ʻai i nā huaʻai a me nā mea kanu he nui
• 2. Loaʻa i ka Fiber
• 3. Noho Hydrated
• 4. ʻAi i nā ʻano meaʻai like ʻole
• 5. E hoʻohaʻahaʻa i nā meaʻai i hoʻonui ʻia me ka hana
• Nānā no

Nui ka nui o ka ʻike pili pono i waho ma laila e ʻōwili mau nei ma ka pūnaewele, i loko o kāu lumi lumi lumi gym, a ma luna o kāu papa ʻaina. I kekahi lā lohe ʻoe i ka meaʻai "maikaʻi" nāu, ʻoiai ka lā aʻe "maikaʻi" ia nāu. Piʻi aʻe kahi papa ʻaina hou i kēlā me kēia mahina, ke hilinaʻi nei kēlā me kēia i kahi akeakamai ʻokoʻa. ʻO ka momona ka mea ʻino a i ʻole ke kalapona ka mea ʻino? Pono ʻoe e helu i nā kōmi ʻōuli a i ʻole nā ​​hola ma waena o nā meaʻai? E inu kofe i kēlā lā i kēia lā a i ʻole e hoʻokuʻu i ka caffeine?

Me he mea lā e loli mau ana ka honua o ka meaʻai, a ʻoi aku ka paʻakikī o ka mālama pono ʻana. ʻO ka ʻoiaʻiʻo, ʻaʻole hiki ke hoʻomau i ka meaʻai paʻa i ka wā lōʻihi, a no laila, ʻaʻole paha e hāʻawi iā ʻoe i nā hopena āu e ʻimi nei - akā ʻo ke kūkulu ʻana i nā ʻano meaʻai olakino no ke ola e lawelawe maikaʻi iā ʻoe. A ʻo ke kumu o ka ʻai ʻana i ke olakino he mea maoli, maikaʻi.

Inā mākaukau ʻoe e aʻo pehea e ʻai ai i ke olakino a ʻokiʻoki i ka meaʻai B.S., e heluhelu no nā alakaʻi alakaʻi meaʻai ʻelima i hoʻopaʻapaʻa ʻole ʻia e nā loea meaʻai a kākoʻo ʻia e ka noiʻi ʻepekema. ʻO kēia nā rula o nā meaʻai e hiki ai iā ʻoe ke hilinaʻi i ka ʻoiaʻiʻo - a huli i ke aʻo ʻana pehea e hoʻomaka ai e ʻai i ke olakino a me ka mālama ʻana i kēlā ʻano nohona no ka maikaʻi - no nā mea ʻē aʻe i loaʻa i kahi buzz meaʻai ʻae a hoʻolei ʻia i kou ala.

1. E ʻai i nā huaʻai a me nā mea kanu he nui

Ma muli o ka USDA's Dietary Guidelines of Americans, pono e ʻai nā mākua ma kahi o 1 1/2 a i 2 kīʻaha huaʻai a me 2 a 3 mau kīʻaha huaʻai i kēlā lā i kēia lā ma ke ʻano he ʻāpana o ke ʻano meaʻai olakino; Eia naʻe, ʻo 1 wale nō ma 10 mau ʻAmelika e hui i kēia lā i koi ʻia no ka hua a me ka ʻai ʻana, e like me nā Centers for Disease Control (CDC).

ʻO ka ʻai ʻana i ka nui o nā huaʻai a me nā mea kanu he "ʻaʻole hiki ke hoʻopaʻapaʻa ʻia a pono e hana nā mea a pau," wahi a Lisa Young, Ph.D., R.D.N. mea mālama pono pilikino i ka hana pilikino a me ke polopeka hoʻohui ma NYU. ʻO ke aʻo ʻana ma hope o ke aʻo ʻana e kākoʻo ana, e hōʻike ana he nui nā pōmaikaʻi o ka ʻai ʻana i nā huaʻai a me nā mea kanu. "ʻO ka ʻai ʻana i ka nui o nā huaʻai a me nā lau ʻai e pili ana i ka nui o nā hopena maikaʻi, a ʻaʻole hiki ke hoʻohālikelike ʻia nā pōmaikaʻi ma ka lawe wale ʻana i kahi pila," wahi a Lauren Manaker M.S., R.D.N., L.D., mea kākau o Ke hoʻouluulu kāne kāne hānai. "ʻAʻole kau wale kēia mau meaʻai i nā huaora a me nā minelala, akā paʻa pū ʻia me nā antioxidant, puluniu, a me nā mea pono ʻē aʻe." ʻO kekahi o kēlā mau mea pono ʻē aʻe he phytonutrients, nā mea kanu kūlohelohe e kōkua i ka hakakā ʻana a me ka pale ʻana i nā maʻi, ʻo ka nui o ia mau mea he antioxidants. ʻO nā huaʻai a me nā mea kanu pū kekahi me ka fiber, kahi nui o nā pono olakino e pili ana i ka hoʻonui ʻana i ka māʻona a me ka hoʻoliʻiliʻi ʻana i ka nui o nā maʻi e like me ka maʻi puʻuwai, ʻano diabetes he 2, a me kekahi ʻano o nā maʻi ʻino. Panina pū ka noiʻi inā ʻai ʻoe i nā hua a me nā lau i hoʻomākaukau ʻia me ka ʻole o ke kō a i ʻole ka momona momona (e like me ka waiūpaka), hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka maikaʻi o ke ana ʻana o kāu papaʻai, ʻo ia hoʻi ka loaʻa ʻana o nā mea momona a kou kino e pono ai a ʻoi aku paha o nā mea. ua loaʻa iā ʻoe ka nui. I luna, hōʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana i nā hua a me nā mea kanu hiki ke hauʻoli pū kekahi iā ʻoe.

Eia kekahi, "ke ʻai ʻoe i nā huaʻai a me nā mea kanu, ʻai paha ʻoe i nā meaʻai maikaʻi ʻole," wahi a Young. Hoʻohana ʻo ia i kēia kulekele ke hana pū me nā mea kūʻai aku no ka mea, "ma ke ʻano he nutristist, makemake wau e kia i nā meaʻai hiki iā ʻoe hoʻohui i kāu ʻai e kūʻē i nā meaʻai āu e pono ai lawe aku. A ma ke ʻano he kākoʻo ʻāpana, ʻaʻole ia e pili ana i ka ʻai liʻiliʻi, akā e pili ana i ka ʻai ʻoi aku ka maikaʻi."

2. Loaʻa i ka Fiber

Wahi a kahi noi 2017 i paʻi ʻia ma ka American Journal of Lifestyle Medicine, aia wale nō ma kahi o 5 pākēneka o ka heluna lehulehu o ʻAmelika e kū nei i ka nui o ka fiber dietary i koi ʻia, a ʻo ia ke kumu i hoʻokaʻawale ʻia ai ma ke ʻano he nutrient o ka hopohopo olakino olakino e ka USDA. Manaʻo ka American Heart Association i ka ʻai ʻana i ka 25 a 30 grams i kēlā me kēia lā a i ʻole fiber mai ka meaʻai (ʻaʻole hoʻohui), aʻo ka Academy of Nutrition and Dietetics e paipai ana ma waena o 25 a 38 grams i kēlā me kēia lā, ma muli o ke kāne. Ma ka awelika, ʻai wale nā ​​ʻAmelika ma kahi o 15 grams.

Inā he mea hou ʻoe i ke aʻo ʻana pehea e ʻai ai i ke olakino, ʻo ke ʻano o ka fiber i manaʻo ʻia he mea nui loa ia, wahi a Emily Rubin, RD, L.D.N., ka luna hoʻomalu o nā papa lāʻau lapaʻau ma Thomas Jefferson University Division o Gastroenterology and Hepatology ma Philadelphia, PA. ʻO ia ke kumu "ʻo nā mea hoʻohui fiber e like me nā huaʻōlelo a me nā pauka i ʻōlelo ʻia e kāu kauka a meaʻai meaʻai paha," wahi āna. Eia nō naʻe, "ʻaʻole lawa kēia mau kumuwaiwai o ke fiber e kū ai i nā ʻōlelo i kēlā me kēia lā. Pono pū ʻoe e hoʻopili i nā meaʻai āpau e like me nā mea kanu, nā huaʻai, nā pīni, nā palaoa a pau, nā palaoa a me nā pā a me nā huaʻai." (E nānā: Pehea e ʻai ai i ka fiber)

Ua hōʻike ʻia nā pōmaikaʻi olakino o ka fiber i nā haʻawina he nui - ʻo ia hoʻi, ʻo ka ʻai ʻana i ka meaʻai kiʻekiʻe i ka fiber e pili pū ana me ka hōʻemi ʻana o ka make no ka maʻi puʻuwai a me nā maʻi maʻi ʻē aʻe e hoʻopilikia nei i nā ʻAmelika. "Ua hoʻopili nā noiʻi he nui i nā mea kiʻekiʻe o ka fiber dietary e hoʻemi i ka makaʻu o ka hoʻomohala ʻana i nā maʻi kūlohelohe, e like me ka maʻi o ka maʻi maʻi, type 2 diabetes, kekahi o nā maʻi ʻaʻai, a me nā maʻi gastrointestinal / nā kūlana," hoʻohui ʻo Rubin. Eia hou, "kōkua ka fiber i ka mālama ʻana i ke olakino digestive, hoʻohaʻahaʻa i ka kolesterol, hoʻokūpaʻa i ke kō i ke kō, a mālama i ke kaupaona i ka hōʻoia. Kōkua pū ka fiber iā ʻoe i piha inā ʻaʻole ʻoe e ʻai nui." 'Ōlelo mai ʻo Young i ka wā e hoʻonui ai kāna poʻe kūʻai hoʻemi kaumaha i ka ʻai ʻana i ka fiber, ʻoi aku ko lākou manaʻo ʻoi aku ka māʻona a ʻoi aku ka maikaʻi o ka hoʻopaʻa ʻana i ka ʻai ʻana i ka ʻai.

3. Noho Hydrated

Aia i ka 60 pākēneka o ke kino o ke kanaka he wai, e like me ka U.S. Geological Survey. E like me ia, pono ʻoe i nā wai e mālama i nā hana āpau i kou kino, me nā hana o kēlā me kēia lā i hana ʻia e ka puʻuwai, ka lolo, a me nā mākala. Kōkua nā Fluids i kou kino i ka halihali ʻana i nā meaola i kou mau hunaola, a hiki nō hoʻi ke pale i ka constipation. ʻAʻole e haʻi ʻia, hiki i ka dehydration ke alakaʻi i ka noʻonoʻo maopopo ʻole, ka hoʻololi ʻana o ka naʻau, nā pōhaku kīkī, a hoʻoulu i ke kino i ka wela, e like me ka CDC.

No ka nui o kou inu ʻana? Hiki ke huikau. Wahi a ka CDC, ua wehewehe ʻia kāu inu wai i kēlā me kēia lā (a i ʻole ka nui o ka wai) ʻo "ka nui o ka wai i ʻai ʻia mai ka meaʻai, ka wai inu maʻemaʻe, a me nā mea inu ʻē aʻe." Hiki ke ʻokoʻa ka nui i ʻōlelo ʻia ma muli o ka makahiki, ke kāne, a inā hāpai a hānai paha kekahi. Wahi a kekahi koho mai ka Academy of Nutrition & Dietetics e pono i nā wahine ma kahi o 9 mau kīʻaha wai a pono i nā kāne he 12.5 mau kīʻaha wai i kēlā me kēia lā. hoʻohui ka wai i loaʻa iā ʻoe mai nā meaʻai i kāu ʻai. Ma waho o ka wai maʻamau, hiki iā ʻoe ke loaʻa nā wai mai ka ʻai ʻana i nā hua a me nā mea kanu a me nā meaʻai ʻē aʻe i piha i ka wai (e like me nā salakeke a me nā ʻāpala), e like me ka Harvard Medical School. ʻO 100-pakeneka wai huaʻai, kofe, a me ke kī e helu ʻia i kāu inu wai i kēlā me kēia lā. He nui ka poʻe akamai a me ka CDC ʻae like ʻo ka inu wai he ala maikaʻi ia e loaʻa ai ka wai no ka mea ʻaʻohe calorie.

4. ʻAi i nā ʻano meaʻai like ʻole

Ua ʻae nui ʻia ka pono o ke kino i nā ʻano meaʻai like ʻole i hiki ke noho olakino. "He nui nā mea e hāʻawi aku ai i ka meaʻai, akā ʻaʻohe meaʻai hoʻokahi i loaʻa nā huaola āpau āu e pono ai," wahi a Elizabeth Ward, M.S., R.D., ka mea kākau o ʻOi aku ka maikaʻi o ka New Perfect, nāna e paipai i ke koho ʻana i nā ʻano meaʻai ma ke ʻano o ka ʻai kaulike. Paipai pū ka AHA i ka "ʻai ʻana i ke ānuenue" o nā hua a me nā mea kanu i mea e loaʻa ai nā ʻano wikamina, nā minelala, a me nā phytonutrients.

Pili pū kēia manaʻo i nā ʻano meaʻai like ʻole me nā hua, nā hua hua, nā hua, nā momona, a me nā mea hou aʻe. ʻO ka nui o nā ʻano meaʻai āu e ʻai ai i kēlā me kēia pūʻulu meaʻai, ʻoi aku ka nui o nā ʻano meaʻai āu e lawe ai. ʻO kahi laʻana, potassium i loaʻa i loko o ka maiʻa a me nā ʻuala e kōkua ai me nā kuʻina mākala, me nā kuʻina o kou puʻuwai. ʻO ka magnesium, i loaʻa i loko o nā lau lau ʻōmaʻomaʻo e like me ka milo, kōkua i ka hoʻoponopono ʻana i nā hana o ke kino e like me ke kaomi koko a me ke kaohi glucose koko.

Kākoʻo hoʻi ka noiʻi i nā pono olakino o ka ʻai ʻana i kahi papaʻai like ʻole. Ua hoʻopaʻa ʻia kahi noi 2015 ma ka Ka Nūpepa o ka meaʻai kūpono ʻike i ka wā i ʻai ai nā mākua 7,470 i kahi ʻano olakino olakino o nā meaʻai, hoʻohaʻahaʻa lākou i ka makaʻu o ka metabolic syndrome (kahi hui o nā ʻano e hui pū a hoʻonui i kou makaʻi i nā maʻi puʻuwai, hahau, a me ka maʻi maʻamau ʻo 2). Eia kekahi, he haʻawina 2002 i paʻi ʻia ma ka Ka Nūpepa'Āina o Epidemiology ʻike i ka hoʻonui ʻana i nā ʻano meaʻai like ʻole āu e ʻai ai hiki ke hoʻonui i kou ola. ʻOiai ʻaʻole ʻae ka poʻe a pau i ka ʻōlelo e hoʻonui ʻia ka nui o nā meaʻai olakino e hoʻonui i kou ola, ua manaʻo nā mea noiʻi inā e hoʻonui ʻoe i ka nui o nā meaʻai olakino i kāu meaʻai i kēlā me kēia manawa, e hoʻemi ʻoe i ka nui o nā meaʻai liʻiliʻi i ʻai ʻia. he kumu mau.

Stephanie Ambrose, M.S., R.D.N., L.D.N., C.P.T. kumu o nā dietetics ma ke Kulanui ʻo Nicholls State ma Thibodaux, LA, a me ka mea nona ka Nutr Savvy Dietitian e wehewehe nei pehea e hoʻokō ai i kēia ʻōlelo aʻoaʻo me kāna mea kūʻai aku e aʻo nei pehea e ʻai ai i ke olakino. a me nā huaʻai a me ka hoʻololi ʻana i nā huaʻai a me nā lau ʻai āu e ʻai ai. Inā e hopu mau ʻoe i ka maiʻa no ka ʻaina kakahiaka i kēlā me kēia kakahiaka, e hoʻāʻo e hoʻololi i kahi huaʻai ʻē aʻe āu e hauʻoli ai no ka loaʻa ʻana o nā pono o nā antioxidants a me nā huaora like ʻole." Hele pū kekahi inā ʻai ʻoe i ka saladi me nā mea kanu like i kēlā me kēia lā; e ho'āʻo e hoʻololi i kāu mau koho meaʻai i kēlā me kēia lā a i ʻole pule i kēlā pule. Ma mua o ka koho mau ʻana i ka moa, e hoʻololi i ka iʻa i ʻelua ma ka liʻiliʻi i ka pule, hiki ke hāʻawi i nā momona omega-3 pono, wahi a Ward.

5. E hoʻohaʻahaʻa i nā meaʻai i hoʻonui ʻia me ka hana

Inā ʻoe e hoʻāʻo nei e aʻo pehea e ʻai ai i ke olakino, ua lohe paha ʻoe ʻaʻole maikaʻi nā meaʻai i hana ʻia - akā ʻo nā meaʻai i hana ʻia ma ke ʻano nui. ʻaʻole ka pilikia ma aneʻi. Hiki ke noʻonoʻo ʻia kahi ʻeke o nā ʻōmaʻomaʻo salakeke i holoi mua ʻia, kahi ʻāpana paʻakai, a me kahi pahu pīni i ka hana ʻia, i kahi kekelē. ʻO ia ka nui loa nā meaʻai i hoʻoponopono ʻia e hāʻawi i nā meaʻai maikaʻi no ʻoe a me nā meaʻai he nui āu e ʻai nui ai.

ʻO kahi laʻana, ʻo ka nui o nā kuki, nā donat, a me nā keke i kiʻekiʻe i nā calorie, momona momona, a hoʻonui ʻia i ke kō a hāʻawi iki i nā huaora a me nā minelala. Hoʻopili ʻia kahi kiʻekiʻe o ka momona momona i kahi kiʻekiʻe o ka maʻi puʻuwai. No kēlā kumu,'ōlelo ka AHA "e hoʻololi i nā meaʻai i kiʻekiʻe i ka momona momona me nā koho olakino hiki ke hoʻohaʻahaʻa i ka cholesterol koko a hoʻonui i ka lipid profiles." Eia kekahi, ua pili pū ka ʻai ʻana i nā kō i hoʻohui ʻia me nā pilikia olakino, e like me ka loaʻa ʻana o ke kaumaha a me ka momona, ʻano diabetes 2, a me nā maʻi puʻuwai, e like me ka CDC. Paipai nā alakaʻi alakaʻi 2020-2025 no nā ʻAmelika i ka ʻai ʻana ma mua o 10 pākēneka o ka nui o nā calorie (a ma kahi o 200 calories) mai ke kō i hoʻohui ʻia - kahi ʻōlelo aʻoaʻo a aneane pau nā ʻAmelika.

He rula maikaʻi no ka ʻai ʻana i ke olakino: "E koho i nā meaʻai kokoke loa i kā lākou ʻano kumu, e like me kaʻiʻo hou, ka moa, a me nā iʻa a me nā huaʻai a me nā mea kanu no ka mea momona a me nā momona momona, sodium, a kō. , "wahi a Ward. Maʻalahi loa ia.

Nānā no