ʻO ka ʻepekema hou loa ma nā meaʻai maikaʻi o ka puʻuwai

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Ua kōkua ka DASH (Dietary Approaches to Stop Hypertension) i ka poʻe e hoʻohaʻahaʻa i ko lākou pilikia o ka maʻi cardiovascular ma o ka hoʻemi ʻana i nā pae cholesterol a me ke kahe koko mai ka makahiki 1990. ʻO ka mea hou loa, ua hoʻolaha ʻia ka meaʻai DASH ma ke ʻano he ʻai nui ma ka 2010 Dietary Guidelines. Hōʻike ʻia ka meaʻai DASH e ka waiwai i nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, ka waiū momona haʻahaʻa, nā pīni, nā nut, a me nā hua. Haʻahaʻa ka papaʻai DASH i ka momona momona, nā hua i hoʻomaʻemaʻe ʻia, hoʻohui ʻia ke kō, a me ka ʻulaʻula.

ʻO ka ʻiʻo ʻulaʻula he "palena ʻole" ia i ka papaʻai olakino naʻau i ka hoʻāʻo e kaohi i ka momona momona. Akā, pono anei kēia? ʻO ka pono e pale aku i ka ʻiʻo ʻulaʻula e hōʻemi i ka momona momona he leka i kuhi hewa ʻia e ka media a me nā ʻoihana olakino. ʻOiai ʻo ka ʻoki ʻoki haʻahaʻa haʻahaʻa a me nā huahana ʻiʻo ʻulaʻula i hana ʻia aia nā pae kiʻekiʻe o ka momona momona, ʻaʻole ʻo ka ʻiʻo ʻulaʻula i waena o nā mea nui ʻelima o ka momona momona i ka meaʻai ʻAmelika (ʻo ka momona piha ka helu ʻekahi). Aia he 29 ʻoki pipi i hōʻoia ʻia e ka USDA he lean. ʻO kēia mau ʻokiʻoki he momona momona e hāʻule ma waena o nā umauma moa a me nā ʻūhā moa. ʻO kekahi o kēia mau ʻoki pū: 95-pākēneka pipi kau, luna a puni, ʻūhā poʻohiwi poʻohiwi, luna malo (ʻāpana) steak, poʻohiwi petite medallions, flank steak, tri-tip and even t-iwi steak.

Hōʻike nā ʻikepili noiʻi ʻo kekahi o nā kumu nui e pale aku ai ka poʻe i ka pipi i kā lākou ʻai ʻana, ʻo ia ka manaʻo he maikaʻi ʻole a maikaʻi ʻole i kou puʻuwai; ʻoiai ka hōʻike ʻana o nā ana ʻē aʻe i ka hapa nui o ko ʻAmelika e hōʻike nei i ka leʻaleʻa pipi. Me kēlā ʻike i loaʻa iaʻu, 5 mau makahiki i hala aku nei ma ke ʻano he haumana PhD haumāna, ua hele aku wau me kahi hui o nā kānaka noiʻi ma Penn State e pane i kēia nīnau: Loaʻa kahi pipi pīpī i kahi i ka papaʻai DASH?

I kēia lā, hoʻopuka hope ʻia kēlā noiʻi. A ma hope o ke kaupaona ʻana a me ke ana ʻana i kēlā me kēia mea 36 mau kānaka ʻokoʻa i hoʻokomo i loko o ko lākou waha no kahi kokoke i 6 mahina, loaʻa iā mākou kahi pane paʻa i kā mākou nīnau: ʻAe. Hiki ke hoʻokomo ʻia ka pipi ʻiʻo i loko o kahi meaʻai DASH.

Ma hope o ka ʻai ʻana i ka DASH a me ka BOLD (ka meaʻai DASH me 4.0oz/lā o ka pipi lean), ua ʻike nā mea noiʻi i ka emi ʻana he 10-pakeneka o kā lākou LDL ("ʻino") cholesterol. Ua nānā pū mākou i ke kolu o ka ʻai, ʻo ka ʻai BOLD +, ʻoi aku ka kiʻekiʻe o ka protein (28 pakeneka o ka nui o nā calorie i kēlā me kēia lā i hoʻohālikelike ʻia me 19 pakeneka ma ka DASH a me nā meaʻai BOLD). ʻO kaʻai BOLD + me 5.4oz o ka pīpī wīwī i kēlā me kēia lā. Ma hope o ka hahai ʻana i ka ʻai BOLD+ no 6 mau mahina, ua ʻike nā poʻe i nā hōʻemi like o ka LDL cholesterol e like me nā meaʻai DASH a me BOLD.

ʻO ke ʻano hoʻopaʻa paʻa ʻia o kā mākou haʻawina (ua kaupaona mākou a ana i nā mea āpau i ʻai ai a ʻai kēlā me kēia mea i kēlā me kēia ʻai ʻekolu) hiki iā mākou ke hana i ka ʻōlelo paʻa loa e hiki ke hoʻokomo ʻia ka pipi wīwī i loko o ka meaʻai olakino a hiki iā ʻoe ke hauʻoli. 4-5.4oz o ka pīpī wīwī i kēlā me kēia lā ʻoiai ke hālāwai nei i nā ʻōkuhi papaʻai o kēia manawa no ka lawe momona momona.

Hiki iā ʻoe ke heluhelu i ka pepa noiʻi piha ma aneʻi.

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