He aha ka papa ʻaina Nordic a pono ʻoe e hoʻāʻo?

Anter

• He aha ka papa ʻaina Nordic?
• Nā Mea ʻai e ʻAi a ʻalo i kahi Diet Nordic
• ʻO nā mea maikaʻi o ka Nordic Diet
• Con o ka ʻAi Kūʻai Nordic
• ʻO Diet Nordic vs. Kai Diet
• Ka Laina Lalo
• Nānā no

ʻO kahi makahiki ʻē aʻe, kahi papaʻai ʻē aʻe ... a pēlā paha. I nā makahiki i hala aku nei, ua ʻike paha ʻoe i ka papa ʻaina F-Factor, ka papaʻai GOLO, a me ka papa ʻaina ʻo carnivore e hele wale nei - e inoa wale nō i kekahi. A inā mālama ʻoe i nā ʻano meaʻai hou loa, ua lohe ʻoe i ka meaʻai Nordic, ʻo ia hoʻi ka meaʻai Scandinavian. Ma muli o nā meaʻai i loaʻa i (koho ʻoe) nā ʻāina Nordic, hoʻohālikelike pinepine ʻia ka papa ʻai i ka papaʻai Mediterranean kaulana i kaila a me nā pono. Akā, he aha ka pili o ka ʻai Nordic - a he olakino? Ma mua, e aʻo hou aʻe e pili ana i ka papaʻai Nordic, e like me nā mea kākau inoa i hoʻopaʻa inoa ʻia.

He aha ka papa ʻaina Nordic?

Hoʻokumu ka ʻai Nordic i nā meaʻai holoʻokoʻa o ke kau, kūloko, kūlohelohe, a me ka hoʻomau mau ʻia i ʻai ʻia ma ka ʻāina ʻo Nordic, wahi a Valerie Agyeman, R.D., ka mea nāna i hoʻokumu i Flourish Heights. Pākuʻi ʻia kēia i nā ʻāina ʻelima: Denmark, Pinilana, Nolewai, ʻIlia, a me Kuekene.

Ua hoʻomohala ʻia ka meaʻai Nordic ma 2004 e Claus Meyer, he chef a mea ʻoihana meaʻai, e like me kahi ʻatikala 2016 ma ka Ka Nūpepa o Aesthetics & Culture. Hoʻokumu ʻia ia i ka manaʻo o ka hoʻolaha ʻana i ka meaʻai Nordic (i kākau ʻia ʻo "New Nordic meaʻai" na Meyer) a puni ka honua - ka mea, e noʻonoʻo ana i ka piʻi hou ʻana o ka ʻike i ka papa Nordic, me he mea lā ua hana. (Case in point: Ua loaʻa i ka ʻai Nordic ka wahi ʻeiwa o 39 in ʻO ka U.S. News & World ReportʻO ka papa inoa o nā papaʻai maikaʻi loa no 2021. Ma mua, ua hana ʻo ia wale nō i luna o ka papa inoa papaʻai maikaʻi loa o ka paʻi.) Hoʻolālā pū ʻia ke ʻano ʻai i ka piʻi ʻana o ka momona ma ka moku ʻo Nordic me ka hoʻokūpaʻa ʻana i ka meaʻai mau. hana, e like me ka ʻatikala a Meyer a me kāna mau hoa hana Hale Paʻi Kula ʻo Cambridge. (E pili ana: Penei ʻoe e ʻai ai i mea e hōʻemi ai i kou hopena kūlohelohe)

Akā no ke aha ka laulaha koke? Nui nā kumu, wahi a Victoria Whittington, R.D. No ka hoʻomaka ʻana, aia ka pōʻai maʻamau o nā meaʻai fad. "Aia kekahi papaʻai hou ma ke kahua, a paʻakikī i ka poʻe ke hoʻoholo i kahi kūpono no lākou," i wehewehe ai ʻo Whittington. Hiki i kēia ke hoʻoikaika i nā poʻe e lele i ka bandwagon i kēlā me kēia manawa e puka mai kahi meaʻai hou. Eia nō naʻe, "ke hoʻololi nei ke kaiāulu i kāna mea i hoʻomau ai i nā hana hoʻomau mau i nā wahi he nui o ke ola, a kūlike ka papaʻai Nordic me kēlā waiwai," hoʻohui ʻo ia. ʻO ke kiko kikoʻī, ka pae hoʻomau ʻana mai ka nānā ʻana i nā meaʻai kūloko, kahi ʻoluʻolu maʻamau no ka mea ʻaʻole lākou e huakaʻi lōʻihi e kiʻi i kāu papa. (I kēia manawa, hōʻike wale ka hapa nui o nā meaʻai fad He aha pono e ʻai i nā meaʻai, ʻaʻole i hea mai lākou mai.)

Nā Mea ʻai e ʻAi a ʻalo i kahi Diet Nordic

ʻO ICYMI ma luna, ʻo ka papaʻai Nordic kahi mea hoʻomau, ʻai āpau nā meaʻai āpau i ʻai ʻia i, yup, nā ʻāina ʻo Nordic. A ʻoiai aia kekahi ʻano ʻokoʻa i loko o ka ʻāina - no ka laʻana, ʻoi aku ka nui o ka poʻe ma Iceland a me Norewai e ʻai i nā iʻa ʻoi aku ka nui o nā iʻa ma mua o nā ʻāina ʻē aʻe o Nordic, e like me ka loiloi ʻepekema 2019 - ua like nā ʻano ʻai.

No laila, he aha ma ka papa kuhikuhi papaʻai Nordic? Hoʻoikaika ia i nā kīʻaha holoʻokoʻa (e like me ka bale, rai, a me nā oats), nā huaʻai, nā mea kanu, nā legumes (aka beans a me ka pī), nā iʻa momona (e noʻonoʻo: salmon and herring), waiu momona haʻahaʻa, a me ka ʻaila canola, e like me Agyeman. Nui ka waiwai o ka papaʻai i nā momona momona ʻole ("maikaʻi"), e like me ka omega-3 a me ka omega-6 fatty acid, i hele mua ʻia mai nā iʻa momona a me nā aila canola. (Pili: Ke alakaʻi i ʻae ʻia e ka poʻe loea i nā momona maikaʻi vs. nā mea momona maikaʻi)

I ka mahele hua, noho aliʻi kiʻekiʻe nā hua. ʻOi aku ka maikaʻi o ka meaʻai i nā huaʻai ma ka ʻāina ʻo Nordic, e like me nā strawberries, lingonberries (aka mauna cranberries), a me nā bilberries (aka European blueberries), e like me ka ʻatikala 2019 i loko o ka puke pai. Nutrients. I kēia manawa, i ka mahele veggie, nā mea kanu kolio a me nā aʻa (e laʻa me ke kāpeti, nā kāloti, nā uala) e noʻonoʻo nui ai, e like me ka Harvard Health Publishing.

ʻO ka ʻai ʻo Nordic ka mea e koi ai i ka nui o nā "hua, cheese, yogurt, a me nā ʻiʻo pāʻani [e like me] rabbit, pheasant, wild duck, venison, [a me] bison," wahi a Whittington. (ICYDK, nā holoholona hihiu he holoholona hihiu a me nā manu, e ʻoi aku ka wī ma mua o nā holoholona mahiʻai home e like me nā bipi a puaʻa paha, e like me ka Academy of Nutr and Dietetics.) puaʻa) a me nā meaʻai kiʻekiʻe i loko o ka momona momona (e like me ka waiūpaka), hoʻohui ʻo Whittington, ʻoiai ʻo nā meaʻai i hana ʻia, nā mea inu kō, a me nā mea kō, a me nā mea paʻakai kiʻekiʻe e hōʻalo ʻia e like me ka hiki.

ʻO nā mea maikaʻi o ka Nordic Diet

Ma ke ʻano he papaʻai hou, ke aʻo ʻia nei ka papa Nordic e nā kānaka noiʻi. A ʻoiai ʻaʻole i loiloi ʻia e like me ka meaʻai Mediterranean, kahi hoʻolālā ʻai like i hoʻomaka i ka nānā ʻana i nā makahiki 1950, ʻo ka noiʻi i hana ʻia ma ka ʻai Nordic a hiki i kēia manawa ke hoʻohiki nei.

Me nā mea kanu mea kanu i ke kumu o ka papaʻai Nordic, hāʻawi paha kēia ʻano ʻai i nā pono like i nā ʻano mea kanu e like me nā mea kanu e like me ka ʻai vegan a me nā mea ʻai. ʻO ka ʻai ʻana i nā mea kanu (a ʻoi aku ka liʻiliʻi o ka ʻiʻo) e pili me ka haʻahaʻa o ke kūlana mau, e like me ka maʻi puʻuwai, hahau, ʻano diabetes he 2, a me ka maʻi ʻaʻai, e like me ka American Heart Association. (Pili: ʻO nā ponoʻai pono kanu e pono ai nā kānaka āpau e ʻike)

[loaʻa ke kiʻi mai alex/jo a me ka loulou mai ecomm! ]

ʻO ka maikaʻi loa o ke olakino olakino olakino olakino. ʻO ke kikoʻī, ke kia ʻana i nā meaʻai mea kanu - hoʻopili ʻia me ke kō kō, ka paʻakai, a me ka momona momona - hiki ke hoʻēmi i ka makaʻu o ke koko kiʻekiʻe ma o ka hōʻemi ʻana i ka paʻa ʻana o ka wai a me ka pale ʻana i ka atherosclerosis, ka hoʻomohala ʻia ʻana o ka pā i nā aʻa, wahi a Agyeman. (FYI, ʻo ke koko kiʻekiʻe ke kumu nui o ka maʻi puʻuwai, e like me nā Centers for Disease Control and Prevention.) ʻOiaʻiʻo, ua ʻike ʻia kēia pōmaikaʻi ma kahi loiloi ʻepekema 2016, kahi i ʻike ai e hiki i ka ʻai Nordic ke kōkua i ka hoʻohaʻahaʻa i ke koko. ma muli o ka nānā ʻana i nā hua. (He waiwai nui nā Berries i nā polyphenols, nā mea kanu e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko.) Ua ʻike pū ʻia kahi noiʻi 2014 ʻo ka ʻai ʻana o Nordic i hoʻoikaika i ka pohō kaumaha i ka poʻe me ka momona, a ʻo ia hoʻi ua kōkua i ka hōʻemi ʻana i ke koko.

Hiki i ka papaʻai Nordic ke hoʻokele i ka kiʻekiʻe kolesterol, kahi mea ʻē aʻe no ka maʻi puʻuwai. "ʻO nā kaha kiʻekiʻe o ka fiber dietary i loko o kēia papa ʻai (mai nā huaʻai, nā mea kanu, a me nā hua) hiki ke hoʻopaʻa i nā mole mole koleke a pale iā lākou mai ke komo ʻana, e hoʻohaʻahaʻa ana i ka LDL ('maikaʻi' kolesterol) a me ka nui o nā pae kolesterol i ke koko," wehewehe. Agyeman. He aha hou aʻe, makemake ka papaʻai i nā iʻa momona, ʻo ia kahi "kumu waiwai nui o nā omega-3 fatty acid," i ʻōlelo ʻo Agyeman. Hiki i nā Omega-3 ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu mau kiʻekiʻe o ka cholesterol a me nā triglycerides - kahi ʻano momona i loko o ke koko e hiki ai ke hoʻopololei i nā paia o kou mau aʻa a hoʻonui i kou pilikia no ka maʻi puʻuwai.

Akā kali, aia hou aʻe: Hoʻemi ka papaʻai i ka hoʻohaʻahaʻa haʻahaʻa haʻahaʻa a i ʻole ka mumū mau. ʻO kēia kī no ka mea he mea nui ka palaho i ka hoʻomohala ʻana i nā maʻi maʻi mau, e like me ka maʻi diabetes type 2 a me nā maʻi puʻuwai. E like me ka hōʻike ʻana o Whittington, ʻo ka ʻai ʻo Nordic e hoʻoikaika i nā meaʻai anti-inflammatory (e noʻonoʻo: nā huaʻai a me nā mea kanu) a kaupalena i nā meaʻai e hoʻoulu ai i ka mumū (nānā iā ʻoe, nā meaʻai i hana ʻia). Eia nō naʻe, kahakaha ʻia kahi noiʻi ʻepekema 2019 e loaʻa iki ka noiʻi e pili ana i ka anti-inflammatory waiwai o ka papaʻai RN, no laila he nui nā noiʻi e pono ai e hōʻoia i ka pono maoli anti-inflammatory o ka papaʻai. (E pili ana: ʻO kāu alakaʻi i ka Plan Anti-Inflammatory Diet Plan)

E like me ka hopena i ka pohō a mālama ʻana paha? ʻOiai ua hana ʻia ka meaʻai Nordic no ka hoʻoponopono ʻana i ka momona, ʻaʻole nui ka noiʻi e noiʻi ana i ka loulou. ʻO ka noiʻi i loaʻa, eia naʻe, hōʻike i nā pono kūpono. ʻO kahi laʻana, i ka makahiki 2014 i ʻōlelo ʻia aʻe nei o ka poʻe me ka momona, ʻo ka poʻe i ukali i ka papa ʻaina Nordic ua lilo ka nui o ke kaumaha ma mua o ka poʻe i ukali i ka "awelika ʻai Denemaka," i ʻike ʻia e nā hua ʻai i hoʻomaʻemaʻe ʻia, kaʻiʻo, nā meaʻai i hana ʻia, a me nā mea kanu haʻahaʻa. Ua loaʻa kahi noiʻi ma ka makahiki 2018 i nā hopena like, e hoʻomaopopo ana i ka poʻe i pili i ka papa ʻaina Nordic no ʻehiku mau makahiki i ʻike i ka emi o ke kaumaha ma mua o ka poʻe i hana ʻole. Eia hou, pono hou e noiʻi hou e hoʻomaopopo i ka hopena o ka papaʻai, inā loaʻa, i ka pohō a me ka mālama ʻana.

TL; DR - hiki i ka papaʻai Nordic ke pale aku i kou puʻuwai ma o ka mālama ʻana i ke koko kiʻekiʻe a me ka cholesterol. Kākoʻo paha ia i ka lilo o ke kaumaha, hoʻoliʻiliʻi i ka mumū, a pale aku i ka maʻi maʻamau o 2, akā pono ka nui o ka noiʻi.

Ma waho o kāna mau pono olakino, loaʻa i ka papaʻai Nordic kahi papa hana ʻole palena ʻole a hoʻopili ʻia. ʻO kēia ka manaʻo "hiki iā ʻoe ke hoʻokipa maʻalahi i nā makemake papaʻai ʻē aʻe e like me ka gluten-free, dairy-free, a i ʻole vegan," i ʻōlelo ʻo Agyeman. Unuhi: ʻAʻole pono ʻoe e hoʻopau i nā pūʻulu meaʻai kikoʻī a i ʻole mālama i kahi regimen koʻikoʻi loa ke hoʻāʻo nei i ka papaʻai Nordic - nā mea ʻelua a Whittington e manaʻo nei he mea nui ia no ka mālama ʻana i kahi "mea hoʻomau" a me ka papaʻai kūleʻa. Aloha, maʻalahi! (Related: No ke aha ʻoe e haʻalele ai i ka meaʻai paʻa i hoʻokahi manawa a no nā mea āpau)

Con o ka ʻAi Kūʻai Nordic

ʻOiai ʻo kāna papa inoa o nā pono olakino hiki ke loaʻa, ʻo ka papaʻai Nordic (e like me nā papaʻai āpau) ʻaʻole ia kahi hoʻolālā ʻai nui. "ʻO nā palena nui o kēia papaʻai ka manawa a me ke kumukūʻai," wehewehe ʻo Agyeman. "Hōʻalo ka papaʻai Nordic i nā hana i hana ʻia [a no laila, ʻāko ʻia] nā meaʻai, no laila ʻo ka hapa nui o nā meaʻai a me nā meaʻai māmā e hana mua ʻia ma ka home." Kāhea kēia i ka manawa hou a hoʻolaʻa e hoʻomākaukau i nā meaʻai, kahi mea kūpono ʻole no kekahi poʻe (no ka mea ... ke ola). Hoʻohui, ʻaʻole hiki i kekahi poʻe ke uku a komo i nā meaola, nā mea i loaʻa kūloko, kahi e ʻoi aku ai ke kumukūʻai ma mua o kā lākou nui nui supermarket counterparts. (Ma hope o nā mea āpau, hana pinepine ʻia ka mea hope loa i nā mea nui e nā mahiʻai nunui, e ʻae ana i nā kumukūʻai haʻahaʻa.)

Aia kekahi pilikia o ka loaʻa ʻana o kekahi mau mea Nordic kuʻuna e pili ana i kāu moʻomeheu meaʻai kūloko. ʻO kahi laʻana, hoʻokomo ka papaʻai i ka ʻai kaulike o nā ʻiā pāʻani e like me ka lāpaki a me ka pheasant, akā ʻaʻole mau kēia mau mea, inā loaʻa, mālama ʻia ma kāu kai kokoke holoʻokoʻa. A inā ʻaʻole ʻoe e noho ana i Scandinavia, lilo ka mea hoʻomau i ka ʻai ʻana i nā meaʻai kūloko a lilo i mea ʻole. E noʻonoʻo: Inā ʻoe i lele i nā lingonberry mai kēlā kapa o ka loko iʻa - a i ʻole elk mai nā mokuʻāina a puni ka ʻāina (hey, Colorado) - ʻaʻole ʻoe e hana maoli i ke kaiapuni i kahi ʻoluʻolu. Akā hiki iā ʻoe ke lawe i kahi ʻaoʻao mai ka puke ʻai Nordic a hoʻonoho i ka prioritize i ka hoʻomau ʻana ma o ka hoʻololi ʻana i nā meaʻai āu hiki e kiʻi hou a kokoke - ʻoiai ʻaʻole lākou he ʻāpana o ka meaʻai Nordic. (E pili pū ana: Pehea e mālama ai i nā hua hou a lōʻihi ka lōʻihi)

No laila, ʻaʻole hiki iā ʻoe ke hahai i ka papaʻai i kahi tee, akā hiki nō iā ʻoe ke ʻohi i nā keu. E hoʻomanaʻo, "ʻo ka ʻai Nordic e kālele ana i ka hoʻomau, nā meaʻai holoʻokoʻa a kaupalena i nā meaʻai i hoʻomaʻamaʻa ʻia," wahi a Whittington. "ʻOiai inā ʻaʻole hiki iā ʻoe ke hoʻokomo i kekahi mau meaʻai ma muli o ka loaʻa ʻole o ka loaʻa, ka ʻai ʻana i ka papaʻai i kiʻekiʻe i ka mea hou, hiki i nā meaʻai āpau ke alakaʻi i nā pono olakino koʻikoʻi."

ʻO Diet Nordic vs. Kai Diet

Me "nā mea like hou aʻe ma mua o nā ʻokoʻa," e like me kahi ʻatikala 2021, hoʻohālikelike pinepine ʻia nā papa ʻaina Nordic a me Mediterranean i kekahi i kekahi. ʻOiaʻiʻo, e pili ana i nā meaʻai, ʻaʻole nui ka ʻokoʻa, wahi a Agyeman. "ʻAno like loa ka papaʻai Nordic me ka papaʻai Mediterranean, kahi ala kanu o ka ʻai e nānā pono i nā meaʻai kuʻuna a me nā ʻano kuke o Helene, ʻItalia, a me nā ʻāina ʻē aʻe o ke Kaiwaenahonua," wehewehe ʻo ia. E like me ka papa Nordic, hōʻike ka papaʻai Mediterranean i ka ʻai o ka mea kanu ma ke koʻikoʻi ʻana i nā hua, nā mea kanu, nā kīʻaha piha, nā nati, a me nā legume, e like me ka AHA. Hoʻopili pū ʻia me nā iʻa momona a me nā waiū momona momona ʻoiai e hoʻoliʻiliʻi ana i nā mea momona, i hoʻohui ʻia i nā kō, a me nā meaʻai i hoʻoponopono ʻia.

ʻO ka ʻokoʻa nui ma waena o nā hoʻolālā ʻai ʻelua ʻo ia ka makemake o ka papaʻaina Mediterranean i ka aila ʻoliva, ʻoiai ʻo ka papa Nordic makemake i ka aila canola (rapeseed), e like me kā Agyeman. "Hoʻokumu ʻia nā aila ʻelua a loaʻa nā nui o nā omega-3 fatty acid i ka nui," aka nā momona anti-hoʻouluulu naʻau, e wehewehe ana ʻo Whittington. Akā eia ka mea i hopu ʻia: ʻOiai ke kiʻekiʻe o ka momona o ka omega-3 momona, loaʻa i ka aila canola hou aku ʻO ka omega-6 fatty acid ma mua o ka omega-3, e like me kahi ʻatikala 2018. He mea maikaʻi nō hoʻi ka Omega-6 no ka puʻuwai, akā ʻo ka lakio o ka omega-6 i ka omega-3 ka mea nui. Hiki i ka helu omega-6 kiʻekiʻe i ka omega-3 ke hoʻonui i ka mumū, ʻoiai ʻo ka omega-3 kiʻekiʻe i ka lakio omega-6 e hoʻemi ana iā ia, e like me kahi ʻatikala 2018. (E nānā hou aʻe: ʻO nā mea āpau āu e ʻike ai e pili ana i nā Omega-3 a me nā Omega-6)

ʻO ia ka manaʻo ʻo nā omega-6 momona - a me ka aila canola - he lono maikaʻi ʻole. ʻAʻole pono. E iho i lalo i ka mālama ʻana i kahi kaulike kūpono o nā waikawa momona, e like me ka Icahn School of Medicine ma Mount Sinai. ʻO kēia kahi aila canola i kahi i kahi papaʻai olakino, ʻo ka lōʻihi o ke koena o kāu meaʻai e hāʻawi i kahi lawelawe manawaleʻa o ka omega-3 fatty acid mai nā meaʻai e like me ka iʻa momona (e like me salmon, tuna).

Ma nā ʻōlelo e pili ana i nā pono, ke aʻo mau nei nā mea noiʻi i ka hoʻopili ʻana o ka papa Nordic e kūʻē i ka papaʻai Mediterranean. Kuhi kahi 2021 ʻepekema loiloi e hiki ke like ka pono o kaʻai Nordic me ka pono o ka puʻuwai e like me kaʻai Mediterranean, akā nui ka noiʻi e pono ai. A hiki i kēlā manawa, nona ka papaʻai i kēia manawa ke poʻo inoa ʻo ia kekahi o nā papaʻai maikaʻi loa no ke olakino puʻuwai, e like me ka AHA.

Ka Laina Lalo

Hoʻopili ka papaʻai Nordic i nā kulekele no kahi papaʻai kūpono a kaulike hoʻi, wahi a Agyeman. "He ala maikaʻi loa ia e hoʻohui i nā huaʻai, nā lau, nā kī holoʻokoʻa, nā iʻa, a me nā momona maikaʻi i kou lā. ʻAʻole e hōʻike ʻia, he ala maikaʻi loa ia e aʻo ai e pili ana i ka moʻomeheu Nordic," hoʻohui ʻo ia.

ʻO kēlā ʻōlelo, hiki ke kōkua i ka hoʻokokoke ʻana i ka meaʻai Nordic ma ke ʻano he ʻīpuka i ka ʻai olakino, ma mua o ka hoʻolālā ʻai prescriptive. Ma hope o nā mea a pau, ʻo ka ʻai ʻana i nā mea kanu hou aʻe a me ka liʻiliʻi o ka meaʻai i hoʻoponopono ʻia ʻaʻole ia wale nō i ka ʻai Nordic; he hiʻohiʻona ia o ka ʻai olakino maʻamau. He manaʻo maikaʻi nō hoʻi e kamaʻilio me kāu kauka a i ʻole ka meaʻai meaʻai i hoʻopaʻa inoa ʻia ma mua o ka hoʻāʻo ʻana i kekahi meaʻai hou, me ka meaʻai Nordic.

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