ʻO nā meaʻai e hakakā nei i ka maʻi hou

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Eia ka haʻi ʻōlelo: Ua kākau wau e pili ana i ka meaʻai no nā makahiki, no laila ua maopopo iaʻu i ka maikaʻi o ka salmon no ʻoe-akā ʻaʻole wau ʻāhiu no ia. ʻO ka ʻoiaʻiʻo, ʻaʻole loa wau e ʻai ia a iʻa ʻē aʻe paha. ʻOiai wau e hoʻokahe ana i kaʻu mau mea huna meaʻai, hiki iaʻu ke ʻae aku i kekahi mea inu ʻōmaʻomaʻo brewed ʻaʻole ia, ʻo kaʻu kīʻaha kī. Akā, hopohopo au: Ma ka hoʻokuʻu ʻana i ka salmon, kekahi o nā meaʻai kiʻekiʻe loa i loko o nā ʻakika momona omega-3 pale puʻuwai, a me ke kī ʻōmaʻomaʻo, me kāna mau antioxidants hakakā i ka maʻi kanesa, ke hoʻololi nei au i koʻu olakino?

Huli ʻia ʻaʻole wau wale nō me kēlā hopohopo. ʻO ia ke kumu i hoʻomoʻi ai nā hui meaʻai i nā huahana hou i piha i nā pūhui hakakā maʻi e like me nā mea i loaʻa i kekahi o nā kumukūʻai olakino maikaʻi loa o ka honua. ʻO ka hoʻonui ʻana i nā meaʻai i nā meaʻai ʻaʻole lākou e kū maoli-ʻaʻole ia he manaʻo hou. Ua hoʻomaka ia i ka makahiki 1924 i ka wā i loaʻa ai ka paʻakai i ka iʻa i ka paʻakai; ʻAʻole i liʻuliʻu, ua hoʻohui ʻia ka huaora D i ka waiū a me ka hao i ka palaoa keʻokeʻo. Akā i kēia lā ke hele nei nā mea hana ma mua o ka hoʻohui ʻana i nā huaora a me nā minela. Ke hoʻonui nei lākou i kā lākou huahana me nā supernutrients nona ka kumu i pale ʻole ai i nā hemahema o ke kino, akā e pale ikaika i ka maʻi. No ka laʻana, hiki ke loaʻa nā moʻomeheu ola a ikaika, a i ʻole bacteria maikaʻi, i ka yogurt i kēia manawa i loko o nā pahu cereal a me ka ikehu. A ua hoʻohui ʻia ke ʻano like o ka omega-3 puʻuwai olakino i ka iʻa i ka paʻakai, yogurt, a me ka wai ʻalani (hoʻemi ʻia ka ʻono iʻa). "Ma luna o 200 mau meaʻai paʻa paʻa i hoʻouka ʻia i ka makahiki i hala iho nei, me nā mea hou aʻe i loko o ka paipu," wahi a Diane Toops, ka nūhou a me nā hoʻoponopono hoʻoponopono o nā paʻi kalepa. Nā Meaʻai Ola a Ka Hana Meaʻai. "ʻAʻole hiki iā ʻoe ke nalo ke ʻike aku iā lākou ma ke supermarket- kokoke lākou i kēlā me kēia ala."

Akā inā paha i loko o kāu kaʻa he mea ʻē aʻe. "Ma nā manawa he nui e akamai ʻoe e kūʻai i kēia mau huahana," wahi a Roberta Anding, R.D., he waha ʻōlelo no Houston no ka American Dietetic Association. "Akā ʻaʻole lākou no nā mea āpau-a pono ʻoe e akahele i ʻole e loli i ka hoʻohui ʻana o ka supernutrient poina iā ʻoe e nīnau iā ʻoe iho inā ʻoe e ʻai nui ana i kēlā ʻano ʻano meaʻai i ka mua. ." Ua hana pū mākou me Anding a me nā mea akamai ʻē aʻe e kōkua i ka hoʻoholo ʻana i ka meaʻai i hoʻopaʻa ʻia hou e lawe i ka hale kūʻai - a ʻo ka mea e waiho ai ma ka papa.

Nā meaʻai me ka Omega-3 Fatty Acids

ʻEkolu ʻano nui o kēia momona polyunsaturated-EPA, DHA, a me ALA. ʻIke kūlohelohe nā mea ʻelua i nā iʻa a me nā iʻa iʻa. Loaʻa i nā soya, ka aila canola, nā walnuts, a me nā olonā ALA.

I kēia manawa i loko

ʻO Margarine, nā hua, ka waiū, ka tī, ka yogurt, nā waffles, nā palaoa, nā pahū, a me nā ʻāpana tortilla.

He aha kā lākou hana

ʻO nā mea kaua ikaika e kūʻē i nā maʻi puʻuwai, nā omega-3 fatty acid e kōkua i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko, kaohi ʻana i ka mumū i loko o nā paia o ke aʻa e hiki ai ke pale aku, a kaohi i ka puʻuwai puʻuwai. Eia kekahi, he mea nui lākou no ka hana o ka lolo, kōkua i ka pale ʻana i ke kaumaha. Inā ʻoe e hoʻāʻo nei e pale aku i ka maʻi puʻuwai, ʻōlelo ka American Heart Association e ʻai i ʻelua a ʻoi aku paha 4-auneke lawelawe o ka iʻa momona i hoʻokahi pule (ʻo ia ma kahi o 2,800 a 3,500 milligrams o DHA a me EPA i hoʻokahi pule-e like me 400 a 500 milligrams. i kēlā me kēia lā). Manaʻo pū ia e ʻai i nā meaʻai waiwai ALA akā ʻaʻole i hoʻoholo i ka nui kikoʻī.

E nahu paha ʻoe?

ʻO ka hapa nui o nā meaʻai a nā wahine he nui ka ALA akā he 60 a 175 milligrams wale nō o DHA a me EPA i kēlā me kēia lā-ʻaʻole lawa. ʻO ka iʻa momona ka ala ʻoi loa e hoʻopili i kāu ʻai, i ʻōlelo ʻo Anding, no ka mea ʻo ia ke kumu nui o ka omega-3 i hoʻohui ʻia me ka haʻahaʻa o nā calorie, kiʻekiʻe i ka protein, a waiwai i nā minerala zinc a me selenium. "Akā inā ʻaʻole ʻoe e ʻai ia mea, ʻo nā huahana paʻa kahi mea pani maikaʻi loa," wahi a Peter Howe, Ph.D., ka luna o ka Nutritional Physiology Research Center ma ke Kulanui o South Australia. I loko o kahi haʻawina āna i alakaʻi ai, he 47 mau kāne a me nā wahine keu nui-ʻo ka hapa nui o lākou ʻaʻole i ʻai mau i ka iʻa-ʻai me nā omega-3 i hoʻohui ʻia. "Ma hope o ʻeono mau makahiki o ke kiʻekiʻe o ke koko o ka omega-3s EPA a me DHA ua māhuahua ka lawa e loaʻa ka hopena pale i ka puʻuwai," i ʻōlelo ʻo ia.

Hiki iā ʻoe ke hoʻohana pono i kēia mau huahana paʻa inā hāpai ʻoe a hānai ʻai paha, ʻoi aku hoʻi inā ʻoi aku ka maikaʻi o ka iʻa ma mua o ka maʻi maʻi kakahiaka. "Makemake paha nā makuahine e hoʻonui i kā lākou ʻai ʻana i ka EPA a me DHA no ka mea hiki ke kōkua i ka pale ʻana i nā pilikia o ka hāpai ʻana e like me ka hana mua a me ke koko kiʻekiʻe," wahi a Emily Oken, MD, he kaukaʻi kōkua ma ke Keʻena ʻo Ambulatory Care and Prevention ma Kula Lapaʻau ʻo Harvard. "Ke hōʻike nei nā haʻawina i kēia mau omega-3 hiki ke hoʻonui i ka IQ o nā pēpē e loaʻa ana mai ka waiū umauma."

He aha e kūʻai ai

E nānā i nā huahana me DHA a me EPA i hoʻohui ʻia i hiki iā ʻoe ke pani no nā meaʻai olakino ʻē aʻe i kāu papaʻai. ʻO nā hua hua omega-3 maikaʻi loa a Eggland (52 mg o DHA a me EPA i hui ʻia no kēlā me kēia hua manu), Horizon Organic Reduced Fat Milk Plus DHA (32 mg per cup), Breyers Smart yogurt (32 mg DHA per 6-auneke carton), and Omega Farms Monterey ʻO Jack Cheese (75 mg o DHA a me EPA i hoʻohui ʻia i kēlā me kēia auneke) kūpono i ka bila. Inā ʻike ʻoe i kahi huahana e kaena ana he mau haneli milligrams o omega- 3s, e nānā pono i ka lepili. "Hana ʻia me ke olonā a i ʻole kahi kumu ʻē aʻe o ALA, a ʻaʻole hiki i kou kino ke hoʻohana ma mua o 1 pākēneka o nā omega - 3 mai ia mea," wahi a William Harris, Ph.D., he polofesa no ka lāʻau lapaʻau ma ka Ke Kulanui o South Dakota. "No laila inā hāʻawi kahi huahana i 400 milligrams o ALA, ua like ia me ka loaʻa ʻana o 4 milligrams o EPA wale nō."

Nā meaʻai me Phytosterols

ʻIke maoli ʻia nā kālā liʻiliʻi o kēia mau mea kanu i nā nati, nā aila, a me nā hua.

I kēia manawa i loko

Ka wai ʻalani, tī, waiū, margarine, ʻalemona, nā kuki, muffins, a me yogurt.

He aha kā lākou hana

Kāohi lākou i ka komo ʻana o ka cholesterol i loko o ka ʻōpū liʻiliʻi.

E nahu paha ʻoe?

Inā he 130 milligrams ka deciliter a ʻoi paha kāu pae LDL (maikaʻi cholesterol) no ka deciliter a ʻoi paha, ua paipai ka Aupuni ʻAmelika Hui Pū ʻIa Cholesterol Education e hoʻonui i 2 gram o nā phytosterols i kāu papaʻai i kēlā me kēia lā-kahi nui i hiki ʻole ke kiʻi ʻia mai ka meaʻai. (ʻO kahi laʻana, e lawe ia i 1¼ mau kīʻaha o ka aila kulina, kekahi o nā kumu waiwai loa.) "Pono kēia nui e hoʻohaʻahaʻa i kāu LDL e 10 a 14 pakeneka i loko o ʻelua mau pule," wahi a Penny Kris-Etherton, Ph.D., RD , he lālā o ke kōmike mālama pono o ka ʻAhahui ʻAmelika. Inā ʻo kāu LDL cholesterol he 100 a 129 mg / dL (ma luna iki aʻe o kahi pae kūpono), e kamaʻilio me kāu kauka, ʻōlelo iā Kris-Etherton. E hele holoʻokoʻa inā hāpai ʻoe a hānai paha, ʻoiai ʻaʻole i hoʻoholo ka poʻe noiʻi inā palekana ʻo keu ʻoi o nā sterol i kēia mau manawa. No ke kumu hoʻokahi, mai hāʻawi i nā huahana palekana i nā keiki.

He aha e kūʻai ai

E ʻike i hoʻokahi a ʻelua paha mau mea i hiki ai iā ʻoe ke hoʻololi maʻalahi no nā meaʻai āu e ʻāpono ai e hoʻopau i kēlā me kēia lā e hōʻalo ai i ka ʻai ʻana i nā calorie keu. E hoʻāʻo i ka Minute Maid Heart Wise ʻalani alani (1 g sterols no kēlā me kēia kīʻaha), pālahalaha ʻo Benecol (850 mg sterols no ka punetēpē), Lifetime Low- Fat Cheddar (660 mg per auneke), a i ʻole Promise Activ Super- Shots (2 g no 3 auneke) . No ka pono ʻoi aku, e hoʻokaʻawale i ka 2 mau gram e pono ai ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea, wahi a Cyril Kendall, Ph.D., he ʻepekema noiʻi ma ke Kulanui o Toronto. "Pēlā ʻoe e ālai ai i ka lawe ʻana o ka cholesterol i ʻelua mau pāʻina ma kahi o hoʻokahi wale nō."

Nā meaʻai me Probiotics

Ke ola, hoʻohui ʻia nā moʻomeheu hana o nā koʻohune maikaʻi i nā meaʻai kikoʻī e hāʻawi iā lākou i kahi hoʻoikaika olakino-ʻaʻole wale no ka hoʻowali ʻana i ka huahana (e like me ka yogurt) - kapa ʻia lākou he mau probiotics.

I kēia manawa i loko ʻO Yogurt, yogurt paʻakiki, cereal, smoothies bottled, cheese, bar energy, chocolate, a me ke kī.

He aha kā lākou hana

Kōkua ka Probiotics i ka pale ʻana i nā maʻi urinary tract a mālama i ka hauʻoli o kāu ʻōnaehana digestive, e kōkua ana i ka hōʻemi ʻana a me ka pale ʻana i ka constipation, diarrhea, a me bloating. I loko o kahi noiʻi mai ke Kulanui o Oulu ma Pinilana, ʻo nā wahine i hoʻopau i nā huahana waiū i loaʻa nā koʻohune probiotic ʻekolu a ʻoi aku paha o ka pule ma kahi o 80 pākēneka e ʻike ʻia me ka UTI i nā makahiki he ʻelima i hala ma mua o ka poʻe i hana ma lalo o hoʻokahi manawa. he pule. "E keakea paha nā probiotics i ka ulu ʻana o E. coli i ka maʻi urinary, e hoʻemi ana i ka makaʻu o ka maʻi, "wehewehe ʻo Warren Isakow, MD, ke kumu lapaʻau o ka lāʻau lapaʻau ma ke Kula Nui o ke Kulanui o Wakinekona ma St. a me nā maʻi maʻi ʻē aʻe.

E nahu paha ʻoe?

"ʻO ka hapa nui o nā wahine hiki ke loaʻa ka pōmaikaʻi mai ka ʻai ʻana i nā probiotics ma ke ʻano he mea pale." Wahi a Anding. "Akā inā pilikia ʻoe i ka ʻōpū, ʻoi aku ka hoʻonāukiuki e ʻoi aku iā lākou." Hoʻokahi i ʻelua mau lawelawe i ka lā.

He aha e kūʻai ai

E ʻimi i kahi momi o ka yogurt i loaʻa nā moʻomeheu ma ʻō aku o nā mea ʻelua e pono ai no ka hana fermentation- Lactobacillus (L.) bulgaricus a Streptococcus thermophilus. ʻO nā mea i hōʻike i nā pōmaikaʻi hōʻoluʻolu o ka ʻōpū ʻO Bifidus regularis (pili iā Dannon Activia), L. reuteri (ma Stonyfield Farm yogurts wale nō), a me L. acidophilus (i Yoplait a me kekahi mau mana aupuni ʻē aʻe). ʻO ke ʻano ʻenehana hou hiki ke hoʻohui maikaʻi ʻia nā probiotics i nā huahana paʻa paʻa e like me ka cereal a me nā kī ikaika (Kashi Vive cereal a me Attune mau kī he ʻelua mau hiʻohiʻona), he mau koho maikaʻi keu inā ʻaʻole ʻoe makemake i ka yogurt-akā e akahele e pili ana i nā kuleana o nā moʻomeheu i ka yogurt paʻahau; ʻaʻole ola nā probiotics i ke kaʻina paʻa hau.

Nā meaʻai me nā Green Tea Extracts

Loaʻa mai nā kī ʻōmaʻomaʻo decaffeinated, loaʻa i kēia mau mea huki nā antioxidants ikaika i kapa ʻia he catechins.

I kēia manawa i loko

Nā kīʻaiʻai, nā mea inu momona, kokoleka, nā kuki, a me nā ʻaikalima.

He aha kā lākou hana

Kūʻē kēia mau antioxidant i ka maʻi ʻaʻai, maʻi puʻuwai, hahau, a me nā pilikia olakino koʻikoʻi ʻē aʻe. Ma kahi noiʻi 11 makahiki i paʻi ʻia ma ka Journal of the ʻAhahui Lapaʻau ʻAmelika i ka makahiki i hala, ua ʻike nā mea noiʻi Iapana ʻo nā wahine i inu i ʻekolu a ʻehā mau kīʻaha kīʻaha ʻōmaʻomaʻo i ka lā i hoʻemi i ko lākou pilikia o ka make ʻana mai kekahi kumu olakino ma 20 pakeneka. Hōʻike kekahi o nā noiʻi mua i ke kī ʻōmaʻomaʻo e hoʻonui i ka metabolism, akā pono ka noiʻi hou aʻe.

E nahu paha ʻoe?

ʻAʻohe huahana i hoʻopaʻa ʻia e hāʻawi iā ʻoe i nā catechins hou aʻe ma mua o ke kīʻaha kī ʻōmaʻomaʻo (50 a 100 mg), a ʻoi aku ka nui o nā mea i ʻoi aku i nā pōmaikaʻi, wahi a Jack F. Bukowski, MD, Ph.D., he polofesa kōkua o lāʻau lapaʻau ma ke Kula Lapaʻau ʻo Harvard. "Akā inā hoʻololi nā huahana paʻa i nā meaʻai ʻoi aku ka maikaʻi ma mua o ka maikaʻi āu e ʻai ai, pono lākou e hoʻopili," wahi āna.

He aha e kūʻai ai

ʻO Tzu T-Bar (75 a 100 mg o catechins) a me Luna Berry Pomegranate Tea Cakes (90 mg o catechins) he mau mea olakino ʻē aʻe i nā meaʻai māmā e ʻānai nei paha ʻoe.

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