ʻO nā momona maikaʻi ʻole e hoʻohaʻahaʻa iā ʻoe

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Ua lohe ʻoe i ka nui o ka hype e pili ana i ka maikaʻi o nā meaʻai momona kiʻekiʻe no ʻoe-ua kōkua lākou i ka nui o kāu mau punahele punahele e lilo ka momona a noho lōʻihi. Akā ua ʻike ʻia kekahi mau noiʻi hou ʻana i ka papaʻai momona kiʻekiʻe ʻaʻole wale ia e hoʻolilo iā ʻoe i ka ʻai nui a loaʻa ke kaupaona, akā hiki iā ia ke hōʻeha i kou aʻa a hoʻonāwaliwali hoʻi i kou ʻano. No laila he aha ka hāʻawi?

"Ke nānā pono ʻoe i nā haʻawina, ua maopopo ka ʻano o nā momona āu e ʻai ai," i ʻōlelo ai ʻo Rebecca Blake, ʻo RD, ka luna hoʻomalu o ka Clinical Nutrition ma Mount Sinai Beth Israel Hospital ma New York City. I ka hapanui o nā manawa, ua ʻike nā mea noiʻi i nā hopena maikaʻi loa i nā meaʻai i hoʻopiha ʻia me ka momona momona e like me ka puaʻa momona, pizza, a me ka ice cream. (E hoʻomaʻemaʻe i kāu mau punahele punahele me nā Top Substitutions no nā mea momona.)

E hoʻomaka kāua i ka hoʻomaka: I ke aʻo hou loa, paʻi ʻia i loko Neuropsychopharmacology, nāʻiole i ʻai i ka papaʻai i piha me nā momona momona no ʻewalu mau pule i lilo i mea maʻalahi ʻole i ka neurotransmitter dopamine. "ʻO Dopamine ka manaʻo maikaʻi o ka lolo a ke haʻahaʻa ka hana a lawe paha, hiki ke kōkua i ke kaumaha," wahi a Blake. "He nui nā antidepressants i hoʻolālā ʻia e kōkua i ka hoʻoponopono ʻana i nā pae o dopamine i ka lolo."

ʻO ka mea hou aku, hiki i nā pae haʻahaʻa o dopamine ke alakaʻi i ka ʻai nui. Manaʻo ka poʻe noiʻi inā haʻahaʻa nā pae, ʻaʻole ʻoe e ʻohi i ka leʻaleʻa a uku paha mai ka ʻai ʻana e like me kāu maʻa, no laila e iho nō ʻoe hou aku nā meaʻai momona nui e ʻike i ke kiʻekiʻe o ka leʻaleʻa āu e manaʻo ai.

Eia naʻe, ʻaʻole pololei kēia mau ʻike i nā ʻano momona āpau. ʻOiai nā meaʻai āpau e like ka nui o ke kō, protein, momona, a me nā calorie, ʻo nāʻiole i hoʻopau i ka papaʻai i loko o nā momona monounsaturated (ʻo ka ʻano i loaʻa i nā iʻa momona e like me ka salemona a me ka mackerel, nā aila mea kanu, nā walnuts, a me nā avocado) didn ʻAʻole ʻike i nā hopena like i kā lākou ʻōnaehana dopamine e like me nā mea i hoʻopale i nā ʻano saturated.

ʻO kahi loiloi hou loa, i hōʻike ʻia i ka hālāwai makahiki o ka Society for the Study of Ingestive Behaviour, ua ʻike ʻia ʻo ka hānai ʻana i nā ʻiole i kahi papaʻai momona momona ka mea i hoʻopilikia ʻia i nā mea make maoli i loko o kā lākou ʻōpū. ʻO kēia mau hoʻololi e alakaʻi i ka mumū e hōʻino ai i nā hunaola nerve e lawe i nā hōʻailona mai ka ʻōpū i ka lolo. ʻO ka hopena, ua hōʻemi nā hōʻailona fuzzy i ka ʻike ʻana o ka lolo i ka piha, hiki ke alakaʻi i ka ʻai nui a me ke kaumaha, wahi a nā mea noiʻi. I ka manawa hou, ʻaʻole nā ​​momona āpau e hoʻohewa ʻia ʻoiai ʻo ka momona momona ka mea i hoʻomāhuahua i ka mea hewa.

Ma muli o kēia mau hopena, ʻaʻole loa e nix nā momona āpau-ʻo ka lawehala nui i kēia mau noiʻi, nā momona momona, ʻaʻole pono e papa inoa ʻeleʻele, wahi a Blake. "ʻO nā meaʻai olakino i loaʻa nā momona momona he mau meaʻai ʻē aʻe e pono ai kou kino, e like me ka hao i loko o ka steak a i ʻole ka calcium i ka waiu," wahi āna. Ma kahi o Blake e ʻōlelo nei e kia ana i ka lawe ʻana i kāu momona momona momona. Ma hope o nā mea āpau, hōʻike ʻia nā papaʻai kiʻekiʻe i nā momona olakino e like me ka salemona, ka ʻaila ʻoliva, a me nā nati e kōkua ai e ʻokiʻoki i ka momona o ke kino a hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā hana pāʻani (e ʻike i ka moʻolelo holoʻokoʻa ma The Truth About the Low-Carb High-Fat Diet). Eia kekahi, ʻo ka meaʻai haʻahaʻa momona e hoʻoemi i ke kaumaha, a ʻo ka ʻai ʻana i kekahi mau meaʻai momona hiki ke hoʻoikaika i kou naʻau - ua ʻike nā mea noiʻi o ka mokuʻāina ʻo Ohio i ka poʻe i hoʻonui i kā lākou ʻai ʻana i ka aila iʻa, ka mea i waiwai i ka omega-3 fatty acids. he hoʻemi i ka pehu a me ka hopohopo.

ʻO ka ʻai ʻana i nā momona momona hou aʻe hiki ke hoʻololi i ka lakio o ka maikaʻi i nā momona maikaʻi i loaʻa iā ʻoe i kahi ala maikaʻi pū kekahi."ʻO ka mea pōʻino,ʻo ka hapa o nā momona maikaʻi i nā momona maikaʻiʻole i kaʻai o ke Komohana he meaʻino loa ia," wahi a Krzysztof Czaja, Ph.D., ke kaukaʻi o neuroanatomy ma ke Kulanui o Georgia a me ka mea kākau mua o ka noiʻi mua i'ōleloʻia. "Pau mākou i nā momona pro-inflammatory nui loa." No ka loaʻa ʻana o ke kaulike olakino, ma ka ʻai ʻana i nā momona monounsaturated a liʻiliʻi i nā momona momona hiki ke hoʻololi i ka unahi ma ke ʻano ʻē aʻe.

"ʻAʻole ia he kumu ʻaʻole hiki iā ʻoe ke loaʻa ka pizza a me ka steak hou," wahi a Blake. "Akā, ʻo ka ʻike ʻana i nā meaʻai ma ka papa inoa momona 'maikaʻi' a me ka mea ma ka papa inoa momona 'ino' hiki ke kōkua iā ʻoe e hoʻoholo i kēlā me kēia pāʻina e ʻai i nā momona maikaʻi i hiki iā ʻoe ke ʻike i nā pono āpau o ka loaʻa ʻana o ia mau mea. i kāu ʻai."

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