He olakino maikaʻi loa kahi Diet Ultra-Low-Fat? ʻO ka ʻoiaʻiʻo kamahaʻo

Anter

• He aha ka papaʻaina ʻoi loa-haʻahaʻa-momona?
• Nā hopena olakino hiki
• Maʻi maʻi puʻuwai
• ʻAno 2 Diabetes
• Momona
• Sclerosis maha
• No ke aha e hana ai nā papaʻai ʻoi loa-haʻahaʻa-momona?
• Ka Laina Lalo

No nā makahiki he nui, ua aʻo ʻia nā kulekele papaʻai dietary i ka poʻe e ʻai i ka papaʻai momona momona, a ma kahi o ka momona he 30% o kāuʻai i kēlā me kēia lā.

Eia naʻe, he nui nā noiʻi e hōʻike ana ʻaʻole kēia ala o ka ʻai ka papahana kūpono loa no ka hoʻēmi kino i ka wā lōʻihi.

ʻO nā haʻawina nui loa a lōʻihi hoʻi e hōʻike i nā hōʻemi liʻiliʻi o ke kaupaona a ʻaʻohe hopena i ka maʻi puʻuwai a i ʻole ka maʻi ʻaʻai ((2,,,).

Eia nō naʻe, nui nā mea kākoʻo o ka papaʻai momona momona e ʻōlelo nei ua hewa kēia mau hopena, no ka mea, noʻonoʻo lākou i ka ʻōlelo 30% no ka lawe ʻana o ka momona ʻaʻole lawa.

Akā, ʻōlelo lākou no - no ka papaʻai momona momona e pono - pono ʻole ka momona ma mua o 10% o kāu mau calorie o kēlā me kēia lā.

Nānā nui kēia ʻatikala i nā papaʻai momona momona a me nā hopena olakino.

He aha ka papaʻaina ʻoi loa-haʻahaʻa-momona?

ʻO kahi momona-momona-a momona-momona paha - ʻae ka ʻai i ka ʻoi aku ma mua o 10% o nā calorie mai ka momona. Hoʻohaʻahaʻa pū ʻia ia i ka protein a kiʻekiʻe loa i nā carbs - me kahi o 10% a me 80% o nā calorie o kēlā me kēia lā.

ʻO nā papaʻai ʻoi loa-momona-momona ka hapanui o nā mea kanu a kaupalena ʻia i kāu lawe ʻana i nā huahana holoholona, ​​e like me nā hua manu, ʻiʻo, a me ka waiū momona piha ().

ʻO nā mea kanu mea kanu momona momona - me nā aila ʻoliva puʻupaʻa, nā nati, a me nā avocado - ua kapu pinepine ʻia hoʻi, ʻoiai ua ʻike ʻia he olakino.

Hiki ke pilikia kēia, no ka mea, lawelawe ka momona i nā hana nui i kou kino.

ʻO ia kahi kumu nui o nā calorie, kūkulu i nā membrane a me nā homone, a kōkua i kou kino e omo i nā wikamina hiki ke hoʻoheheʻe ʻia e like me nā huaora A, D, E, a me K.

Hoʻohui, momona ka momona i ka meaʻai. ʻO kahi papaʻai haʻahaʻa loa i ka momona ʻaʻole ia e ʻoluʻolu e like me ka mea kaulike a kiʻekiʻe paha i kēia mea momona.

Eia nō naʻe, hōʻike nā noiʻi e loaʻa i kahi papaʻai ultra-low-fat momona i nā pōmaikaʻi maikaʻi loa e kūʻē i nā kūlana koʻikoʻi.

ʻO kahi momona-momona-a momona-momona paha - hāʻawi ka meaʻai ma lalo o 10% o nā calorie mai ka momona. Hoʻopili ia i ka hapa nui o nā meaʻai holoholona a ʻoiai nā meaʻai mea kanu momona momona e like me nā nati a me nā avocados.

Nā hopena olakino hiki

Ua aʻo maikaʻi ʻia nā papaʻai momona momona-momona, a hōʻike nā hōʻike e loaʻa paha iā lākou ke maikaʻi e kūʻē i nā kūlana koʻikoʻi, e like me ka maʻi puʻuwai, ka maʻi diabetes, ka momona, a me nā sclerosis he nui.

Maʻi maʻi puʻuwai

Hōʻike nā noiʻi e hiki i kahi papaʻai momona momona ke hoʻonui i nā kumu pilikia nui no ka maʻi puʻuwai, me (, 9,,,).

• kahe koko kiʻekiʻe
• ke koko kiʻekiʻe
• protein C-reactive kiʻekiʻe, kahi māka no ka puhū

Hoʻokahi kahi noiʻi ma 198 poʻe me ka maʻi puʻuwai i loaʻa nā hopena kūleʻa.

ʻO 1 wale nō o ka 177 mau poʻe i ukali i ka papaʻai i ʻike i kahi hanana pili puʻuwai, i hoʻohālikelike ʻia ma mua o 60% o ka poʻe i ukali ʻole i ka papaʻai ().

ʻAno 2 Diabetes

Hōʻike kekahi mau noiʻi e hiki i nā mea momona momona momona a momona kiʻekiʻe ke alakaʻi i ka hoʻomaikaʻi ʻana i ka poʻe me ka maʻi diabetes type 2,,,,).

ʻO kahi laʻana, i kahi noiʻi i nā poʻe me ka maʻi diabetes ʻano 2 ma ka papaʻai raiki momona nui, 63 o nā mea komo he 100 i hōʻemi i ko lākou mau kō kō kō ʻana i ka wikiwiki.

He aha hou aʻe, 58% o kēlā me kēia mea i kaukaʻi ʻia i ka insulin ma mua o ka hiki i ka hoʻopaʻa ʻana ke hōʻemi a hōʻoki loa i ka lāʻau insulin.

Ua hoʻomaopopo ʻia kahi noiʻi ʻē aʻe he ʻoi aku paha ka maikaʻi o ka papaʻai momona momona loa no ka poʻe me ka maʻi diabetes ʻaʻole i hilinaʻi ʻia i ka insulin ().

Momona

Hiki paha ke pōmaikaʻi ka poʻe momona i ka ʻai ʻana i ka papaʻai i haʻahaʻa loa i ka momona.

Ua hoʻohana ʻia ka papaʻai laiki momona momona loa e mālama ai i ka poʻe momona me nā hopena maikaʻi.

Hoʻokahi o ka noi ʻana i ka 106 poʻe nui loa i ʻike i ka poʻe i komo i kēia papaʻai i nalowale he 140 paona (63.5 kg) ma ka awelika - he mea kupanaha paha ia no ka papaʻai me nā carbs i hoʻomaʻemaʻe ʻia ().

Sclerosis maha

Multiple sclerosis (MS) kahi maʻi autoimmune e pili ana i kou lolo, ka iwi kuamoo, a me nā aʻa optic i kou mau maka.

Hiki ke pōmaikaʻi ka poʻe me kēia ʻano i ka papaʻai momona momona-momona pū kekahi.

I ka 1948, ua hoʻomaka ʻo Roy Swank e mālama iā MS me ka mea i kapa ʻia ʻo Swank diet.

I kāna noi kaulana loa, ua ukali ʻo Swank i ka poʻe 150 me MS no 50 mau makahiki. Hōʻike nā hualoaʻa e hiki i kahi papa ultra-low-fat diet ke hoʻolohi i ka holomua o MS (,).

Ma hope o 34 mau makahiki, 31% wale nō o ka poʻe i pili i ka papaʻai i make, i hoʻohālikelike ʻia me 80% o ka poʻe i kū ʻole e hāhai i kāna mau ʻōlelo aʻoaʻo ().

ʻO kahi papaʻai momona momona momona hiki ke hoʻomaikaʻi i nā mea pilikia no ka maʻi puʻuwai a hoʻopōmaikaʻi i ka poʻe me ka maʻi diabetes 2, momona, a me MS.

No ke aha e hana ai nā papaʻai ʻoi loa-haʻahaʻa-momona?

Pehea pololei a no ke aha e hoʻomaopopo ʻole ʻia ai nā papaʻai momona momona loa e hoʻomaikaʻi ai i ke olakino.

Kuhi kekahi poʻe ʻaʻole paha e hoʻopili pololei ʻia nā hopena hoʻohaʻahaʻa o ke koko i kā lākou ʻike momona momona.

ʻO kahi laʻana, haʻahaʻa loa ka papaʻai laiki i ka sodium, kahi e hopena maikaʻi i ke kahe o ke koko.

Hoʻohui ʻia, monotonous a bland hoʻi ia, kahi e hoʻoliʻiliʻi ʻole ai i ka lawe ʻana o ka calorie, no ka mea ʻaʻole paha e hoʻoliʻiliʻi ka poʻe i ka ʻai hou ʻole.

ʻO ka ʻoki ʻana i nā calorie e loaʻa i nā keu pono nui no ke kaupaona a me ke olakino metabolic - ʻaʻohe mea inā ʻoe e ʻoki ana i nā kalebona a momona paha.

ʻOiai ʻaʻole maopopo piha i ke kumu no ka loaʻa ʻana o nā pono olakino ikaika i nā papaʻai momona momona loa, pili paha ia i ka hoʻoliʻiliʻi nui ʻana o ka calorie ma mua o ka hoʻoliʻiliʻi kikoʻī.

Ka Laina Lalo

Hiki i kahi papaʻai momona momona ke kōkua i nā kūlana koʻikoʻi, e like me ka maʻi diabetes a me nā maʻi puʻuwai.

Eia nō naʻe, ke ukali nei i ka papaʻai koʻikoʻi loa haʻahaʻa i ka momona he paʻakikī loa i ka holo lōʻihi, no ka mea he hauʻoli ʻole a nele i nā ʻano like ʻole.

Hiki paha iā ʻoe ke kaohi i kāu lawe ʻana i nā meaʻai olakino loa, e like me ka ʻiʻo ʻole i mālama ʻia, nā iʻa momona, nā hua manu, nā nati, a me nā aila ʻoliva puʻupaʻa keu.

ʻOiai paha e pōmaikaʻi kēia papaʻai i kekahi mau kānaka me nā kūlana olakino koʻikoʻi, ʻaʻole pono ia no ka hapa nui o ka poʻe.