16 Haʻawina e pili ana i nā papaʻai Vegan - Hana maoli lākou?

Anter

• Nā Haʻawina
• Kaumaha emi
• Nā pae kō kō a me ka ʻike nui o ka insulin
• LDL, HDL, a me ka huina kolesterol
• Nani a māʻona
• Nā ʻōuli o ka maʻi ahulau
• Ke laina lalo

Ke ulu nei nā papaʻai Vegan i ka kaulana no ke olakino a me nā kumu kaiapuni.

Hāʻawi lākou i ka hāʻawi ʻana i nā pono olakino like ʻole, mai ke kaupaona ʻana a me ka hōʻemi ʻana i ke kō i ke kō a me ka make ʻana o ka naʻau.

ʻO ke aʻo ʻana me ka Randomised kontrol kahi ala pono e hōʻiliʻili i nā hōʻike e pili ana i nā pono o ka papaʻai.

Nānā kēia ʻatikala i nā noiʻi i hoʻopaʻa ʻia e 16 i loiloi ʻia e loiloi pehea e hiki ai i ka papaʻai vegan ke hoʻopili i kou olakino.

Nā Haʻawina

1. Wang, F. et al. Nā hopena o nā papaʻai Vegetarian i nā Lipids Koko: kahi ʻōnaehana ʻōnaehana a me ka Meta-Nānā o nā hoʻokolohua hoʻokolohua kaulike ʻia.Pai o ka American Heart Association, 2015.

Lāliʻi: Ua hoʻokomo ʻia kēia meta-analysis me nā poʻe komo 832. Nānā ʻia ma nā haʻawina he 11 o nā papaʻai mea ʻai, ʻehiku o lākou he vegan. Loaʻa i kēlā me kēia haʻawina i kahi papa hoʻomalu vegan. Ua mau nā haʻawina mai 3 mau pule a 18 mau mahina.

Loiloi ʻia nā mea noiʻi i nā loli i:

• huina kolesterol
• low-density lipoprotein (LDL) "maikaʻi" cholesterol
• lipoprotein kiʻekiʻe-kiʻekiʻe (HDL) "maikaʻi" cholesterol
• kolesterol ʻole HDL
• pae triglyceride

Nā hopena: Ua hoʻohaʻahaʻa nā papaʻai Vegetarian i nā pae kolesterol āpau ma mua o nā papa mālama, akā ʻaʻole lākou i hoʻopili i nā pae triglyceride koko. ʻAʻole i kuhikuhi kikoʻī nā ʻike i nā papaʻai vegan.

ʻO nā papaʻai Vegetarian e hoʻoliʻiliʻi pono i nā kiʻekiʻe o ke koko o ka huina, LDL (maikaʻi ʻole), HDL (maikaʻi), a me ka ʻole HDL kolesterol ma mua o nā papa mālama. ʻAʻole maopopo inā he hopena like ka hopena o ka ʻai vegan.

2. Macknin, M. et al. Ma muli o nā mea kanu, ʻaʻohe mea i hoʻohui ʻia a ʻaʻohe ʻAmi ʻAhahui ʻAmelika Hui Pū ʻIa: Ka hopena ma ka Cardiovascular Risk i nā keiki Obese me Hypercholesterolemia a me ko lākou mau mākua.ʻO ka Pai no Pediatrics, 2015.

Lāliʻi: Ua pili kēia hoʻopaʻa ʻana i nā keiki 30 me ka momona a me nā pae kolesterol kiʻekiʻe a me ko lākou mau mākua. ʻO kēlā me kēia pālua i ukali ʻia i ka papa ʻai vegan a i ʻole ka papaʻai ʻAmelika Puʻuwai ʻAhahui (AHA) no 4 mau pule.

Hele nā ​​hui ʻelua i nā papa o kēlā me kēia pule a me nā haʻawina kuke e pili ana i kā lākou papaʻai.

Nā hopena: Ua heleleʻi ka nui o ka ʻai calorie i nā pūʻulu papaʻai ʻelua.

ʻO nā keiki a me nā mākua i ukali i ka papaʻai vegan ʻai i ka protein, kolesterol, momona momona, wikamina D, a me ka wikamina B12. Pau pū lākou i nā carbs a me nā fiber ma mua o nā mea i ka hui AHA.

Ua hala nā keiki ma hope o ka papaʻai vegan 6.7 paona (3.1 kg), ma ka awelika, i ka wā hoʻopaʻa.ʻO 197% kēia ma mua o ke kaupaona i lilo i ka poʻe i ka hui AHA.

I ka hopena o ke aʻo ʻana, ʻo nā keiki e ukali nei i ka papa ʻaina vegan he papa helu kino nui haʻahaʻa (BMI) ka nui ma mua o nā mea e ukali nei i ka papaʻai AHA.

Loaʻa i nā mākua i nā hui vegan ka awelika o 0.16% haʻahaʻa HbA1c pae, kahi ana o ka mālama kō kō. Loaʻa iā lākou ka haʻahaʻa a me ka LDL (ʻino) pae kolesterol ma mua o nā mea ma ka papaʻai AHA.

ʻO nā papaʻai ʻelua i hoʻohaʻahaʻa i ka maʻi maʻi puʻuwai i nā keiki a me nā mākua. Eia nō naʻe, ʻoi aku ka hopena o ka papaʻai vegan i ke kaupaona o nā keiki a me nā pae kolesterol a me nā kō o nā mākua.

3. Mishra, S. et al. ʻO kahi multicenter randomized control trial o kahi papahana meaʻai kumu lāʻau e hoʻemi i ke kaumaha o ke kino a me ka pilikia o ka maʻi maʻi i ka hoʻonohonoho ʻoihana: Ka noi GEICO.Ka Nupepa ʻEulopa o ka Nutrical Clinical, 2013.

Lāliʻi: Ua hōʻuluʻulu nā kānaka noiʻi i nā mea komo he 291 mai nā keʻena ʻo 10 GEICO. Ua hui pū ʻia kēlā me kēia keʻena me kahi keʻena ʻē aʻe, a ua ukali nā limahana mai kēlā me kēia pūnaewele pālua i ka papaʻai vegan momona momona a i ʻole ka papaʻai hoʻomalu no 18 mau pule.

ʻO nā mea i komo i ka hui vegan i loaʻa i nā papa hui kākoʻo hebedoma i alakaʻi ʻia e kahi dietitian. Ua lawe lākou i kēlā me kēia lā huaʻai B12 kākoʻo a ua paipai ʻia e makemake i nā meaʻai papa kuhikuhi glycemic haʻahaʻa.

ʻO nā mea i komo i ka hui hoʻokele i hana i kahi loli dietary a ʻaʻole i hele i nā hui pūʻulu kākoʻo hebedoma.

Nā hopena: Ua hoʻopau ka hui vegan i ka fiber a ʻoi aku ka liʻiliʻi o ka momona, momona momona, a me ka cholesterol ma mua o ka pūʻulu kaohi.

ʻO nā mea komo i ukali i ka papaʻai vegan no 18 mau pule ua nalo ka awelika o 9.5 paona (4.3 kg), hoʻohālikelike ʻia me 0.2 paona (0.1 kg) i ka pūʻulu hoʻomalu.

Ua heleleʻi nā pae kolesterol a me LDL (ʻino) e 8 mg / dL i ka hui vegan, ke hoʻohālikelike ʻia me ka aneane ʻole o ka loli o nā hui kaohi.

Hoʻonui ka nui o nā kiʻekiʻe HDL (maikaʻi) kolesterol a me nā triglyceride i nā hui vegan ma mua o ka pūʻulu kaohi.

Ua hāʻule nā ​​pae HbA1c e 0.7% i ka hui vegan, hoʻohālikelike ʻia me 0.1% i ka pūʻulu kaohi.

ʻO nā mea komo i nā hui vegan ua lilo ka nui o ke kaumaha. Ua hoʻomaikaʻi pū lākou i ko lākou koko kolesterol a me nā pae kō kō e hoʻohālikelike ʻia i ka poʻe e ukali nei i kahi papa mālama.

4. Barnard, N. D. et al. ʻO ka Ka Waihona Lapaʻau o ʻAmelika, 2005.

Lāliʻi: Ua pili kēia noiʻi ʻana i nā wahine 64 i kaupaona ka paona a ʻaʻole i hiki i ka menopause. Ua ukali lākou i kahi vegan momona momona a i ʻole ka papaʻai momona momona haʻahaʻa e pili ana i ka National Cholesterol Education Program (NCEP) alakaʻi no 14 mau pule.

ʻAʻohe kaohi kalena, a ua paipai ʻia nā pūʻulu ʻelua e ʻai a hiki i ko lākou piha ʻana. Ua hoʻomākaukau ka poʻe i komo i kā lākou meaʻai ponoʻī a hele i kēlā me kēia pule ke kākoʻo ʻana i nā meaʻai i kēlā me kēia pule.

Nā hopena: ʻOiai ʻaʻohe kaupalena kalena, hoʻopau nā pūʻulu ʻelua ma kahi o 350 ka nui o nā calorie i kēlā me kēia lā. Pau ka lālā vegan i ka protein protein, momona, a me ka kolesterol a ʻoi aku ka fiber ma mua o ka pūʻulu papaʻai NCEP.

ʻO nā mea komo i ka hui vegan ua lilo ka awelika o 12.8 paona (5.8 kg), hoʻohālikelike ʻia me 8.4 paona (3.8 kg) i ka poʻe e ukali nei i ka papaʻai NCEP. ʻO nā hoʻololi i ka BMI a me ke kaʻe o ka pūhaka iʻoi aku ka nui ma nā hui vegan.

Ua hoʻomaikaʻi nui ʻia nā pae kō kō, ka hoʻokē ʻai ʻana i ka insulin, a me ka ʻike o ka insulin no nā mea āpau.

ʻO nā papaʻai ʻelua i hoʻomaikaʻi i nā māka o ke hoʻokele kō kō. Eia naʻe, ua kōkua kaʻai vegan momona momona i nā mea komo e lilo i ka nui o ke kaumaha ma mua o ka momona momona momona NCEP.

5. Turner-McGrievy, G. M. et al. ʻO ka hoʻāʻo ʻana o ka hoʻoliʻiliʻi kaumaha makahiki ʻelua mau makahiki i ka hoʻohālikelike ʻana i kahi papaʻaina Vegan i kahi papaʻaina momona momona ʻoi aku ka liʻiliʻi.Momona, 2007.

Lāliʻi: I ka pau ʻana o ka hoʻopaʻa haʻawina ma luna, ua hoʻomau ka poʻe noiʻi e loiloi i 62 o nā mea komo like no 2 makahiki. I kēia wā, 34 mau mea i komo i ke kākoʻo ukali no 1 makahiki, akā ʻaʻole i loaʻa i ke kākoʻo ʻē aʻe.

ʻAʻohe pahu hopu kapu calorie, a hoʻomau ka ʻai ʻana o nā hui ʻelua a piha lākou.

Nā hopena: Ua hala nā mea o ka hui vegan i ka awelika o 10.8 paona (4.9 kg) ma hope o 1 makahiki, hoʻohālikelike ʻia me 4 paona (1.8 kg) i ka hui NCEP.

I loko o ka makahiki e hiki mai ana, ua loaʻa i nā pūʻulu ʻelua kekahi kaumaha. Ma hope o 2 mau makahiki, he 6.8 paona (3.1 kg) ke kaupaona ma ka hui vegan a me 1.8 paona (0.8 kg) ma ka hui NCEP.

Me ka nānā ʻole i ka hāʻawi papaʻai, ʻo nā wahine i loaʻa i nā kau kākoʻo pūʻulu ua lilo ka nui o ke kaumaha ma mua o ka poʻe i loaʻa ʻole iā lākou.

ʻO nā wahine ma ka papaʻai vegan momona momona i lilo ka nui o ke kaumaha ma hope o 1 a me 2 mau makahiki, ke hoʻohālikelike ʻia i ka poʻe e ukali nei i kahi papa momona momona. Eia kekahi, ʻo ka poʻe i loaʻa ke kākoʻo pūʻulu ua lilo ka nui o ke kaumaha a loaʻa ka liʻiliʻi.

6. Barnard, N.D. et al. Hoʻomaikaʻi kahi papaʻaina momona momona momona i ka kaohi Glycemic a me nā kumu pilikia Cardiovascular ma kahi hoʻokolohua hoʻokolohua kaulike ʻia i kēlā me kēia kanaka me ka Diabetes Type 2.Mālama Diabetes, 2006.

Lāliʻi: Ua hōʻiliʻili nā kānaka noiʻi he 99 i komo me ka maʻi diabetes type 2 a hoʻohālikelike ʻia iā lākou ma muli o kā lākou HbA1c pae.

Hāʻawi ʻepekema ka poʻe ʻepekema i kēlā me kēia pālua e hāhai i ka papaʻai vegan momona haʻahaʻa a i ʻole kahi papaʻai e pili ana i nā alakaʻi a 2003 American Diabetes Association (ADA) no 22 mau pule.

ʻAʻole i kau ʻia nā kapu ma ka nui o ka nui, ka lawe ʻana i ka calorie, a me nā carbs ma ka papaʻai vegan. Ua noi ʻia ka poʻe ma ka papaʻai ADA e hōʻemi i kā lākou lawe ʻana i ka calorie e 500-1,000 calories i kēlā me kēia lā.

Ua loaʻa i nā kānaka āpau kahi waihona vitamin B12. Ua kaupalena ʻia ka wai ʻona i hoʻokahi lawelawe i kēlā me kēia lā no nā wahine a ʻelua mau lawelawe i kēlā me kēia lā no nā kāne.

ʻO nā mea komo āpau i kahi kau mua hoʻokahi a hoʻokahi me kahi kauka meaʻai i hoʻopaʻa inoa ʻia a hele pū i nā hālāwai pūʻulu meaʻai i kēlā me kēia pule ma loko o ke aʻo ʻana.

Nā hopena: Pau nā pūʻulu ʻelua ma kahi o 400 mau kaukani i kēlā me kēia lā, ʻoiai ʻo ka hui ADA wale nō nā kuhikuhi e hana pēlā.

Ua hoʻemi ka poʻe komo i kā lākou lawe ʻana i ka protein a me ka momona, akā ʻo ka poʻe i ka hui vegan ua hoʻopau ʻia he 152% ʻoi aku o nā carbs ma mua o ka hui ADA.

ʻO nā mea komo ma hope o ka papaʻai vegan i pāpālua i kā lākou lawe ʻana i ka fiber, akā ʻo ka nui o nā fiber i pau i ka poʻe ma ka hui ADA i koe like.

Ma hope o 22 mau pule, ua eo ka hui vegan he awelika o 12.8 paona (5.8 kg). ʻO kēia ka 134% ʻoi aku kaupaona ma mua o ka kaupaona kaumaha i lilo i ka hui ADA.

Ua heleleʻi nā pae kolukala āpau, LDL (ʻino), a me HDL (maikaʻi) i nā hui ʻelua.

Eia nō naʻe, i ka hui vegan, hāʻule nā ​​pae HbA1c e nā helu 0.96. ʻO 71% kēia ma mua o nā pae o nā poʻe komo o ka ADA.

Hōʻike ka pakuhi ma lalo i ka HbA1c hoʻololi i nā pūʻulu papaʻai vegan (polū) a me nā pūʻulu papaʻai ADA (ʻulaʻula).

Panina:

Ua kōkua nā papaʻai ʻelua i nā mea komo e lilo i ka paona a hoʻomaikaʻi i ko lākou kō kō a me nā kiʻekiʻe kolesterol. Eia naʻe, ʻo ka poʻe ma ka papaʻai vegan ʻike i ka hoʻemi nui ʻana i ka pohō kaumaha a me ke kō o ke kō ma mua o ka poʻe e ukali nei i ka papaʻai ADA.

7. Barnard, N.D. et al. ʻO ka papaʻai vegan momona momona a me ka papaʻai diabetes maʻamau i ka mālama ʻana i ka maʻi maʻamau ʻo 2: kahi hoʻokolohua kaulike ʻole ʻia, hoʻomalu ʻia, 74-wk.Ka Nupepa ʻAmelika o ka Nutrical Clinical, 2009.

Lāliʻi: Ua ukali nā mea noiʻi i nā mea komo mai ka hoʻopaʻa i hala ma mua no 52 mau pule hou aʻe.

Nā hopena: I ka pau ʻana o ka manawa he 74 mau pule, ua hoʻemi nā mea i komo i ka hui vegan i kā lākou mau lāʻau lapaʻau diabetes, hoʻohālikelike ʻia me 10 poʻe i ka hui ADA. Ua hāʻule nā ​​pae HbA1c i kahi nui i ka hui vegan.

ʻO nā mea komo i ka hui vegan ua lilo ka 3 paona (1.4 kg) ʻoi aku ke kaupaona ma mua o ka poʻe ma ka papaʻai ADA, akā ʻaʻole koʻikoʻi ka helu.

Hoʻohui ʻia, ua hiolo ka LDL (ʻino) a me nā pae kolesterol āpau e 10.1–13.6 mg / dL i nā hui vegan ma mua o ka hui ADA.

Panina:

Ua hoʻomaikaʻi nā papaʻai ʻelua i ke kō a me nā pae kolesterol i ka poʻe me ka maʻi diabetes type 2, akā ʻoi aku ka hopena me ka papaʻai vegan. Hāʻawi nā papaʻai ʻelua i ka pohō kaumaha. ʻAʻole koʻikoʻi nā ʻokoʻa ma waena o nā papaʻai.

8. Nicholson, A. S. et al. Lapaʻau Kāohi, 1999.

Lāliʻi: He ʻumikūmākahi mau kānaka me ka maʻi diabetes ʻelua e ukali i kekahi papaʻai vegan momona haʻahaʻa a i ʻole ka papaʻai momona momona maʻamau no 12 mau pule.

Hāʻawi ʻia nā mea komo āpau i nā ʻaina awakea a me nā ʻaina awakea e like me kā lākou kikoʻī papaʻai. Hiki i nā mea komo ke koho e hoʻomākaukau i kā lākou ʻai ponoʻī inā makemake lākou, akā hoʻohana ka hapanui i ka koho ʻai i mālama ʻia.

ʻOi aku ka momona o ka papaʻai vegan, a hoʻopau ka poʻe o ka poʻe ma kahi o 150 mau kalori i kēlā me kēia pāʻina ma mua o nā mea i ka papaʻai maʻamau.

Ua hele ka poʻe komo āpau i kahi kau hoʻonohonoho hoʻonohonoho hapa hapa lā, a me nā hui pūʻulu kākoʻo i kēlā me kēia pule ʻē aʻe i loko o ke aʻo ʻana.

Nā hopena: I ka hui vegan, hāʻule nā ​​pae kō kō i ka 28%, hoʻohālikelike ʻia me 12% e hoʻemi i ka poʻe e ukali nei i ka papaʻai momona haʻahaʻa.

Ua hala ka poʻe ma ka papa ʻai vegan i ka awelika o 15.8 paona (7.2 kg) ma mua o 12 pule. Ua hala ka poʻe ma ka papaʻai maʻamau i ka awelika o 8.4 paona (3.8 kg).

ʻAʻohe ʻokoʻa i ka huina a me nā pae kolamu LDL (ʻino), akā hāʻule nā ​​pae HDL (maikaʻi) i ka hui vegan.

Hiki i kahi papaʻai vegan momona momona ke kōkua i ka hōʻemi ʻana i nā pae kō kō kō a kōkua i ka poʻe e lilo i ka nui o ke kaupaona ma mua o ka papaʻai momona haʻahaʻa.

9. Turner-McGrievy, G. M. et al. ʻImi noiʻi, 2014.

Lāliʻi: He ʻumikūmāwalu mau wahine me ka momona a momona paha a me polycystic ovarian syndrome (PCOS) i ukali ʻia i kahi papa ʻai vegan momona momona a i ʻole ka papaʻai calorie haʻahaʻa no 6 mau mahina. Aia kekahi koho e hui pū i kahi hui kākoʻo Facebook.

Nā hopena: ʻO ka poʻe i ka hui vegan ua lilo ka nui o 1.8% o ko lākou kino kaumaha i nā mahina 3 mua, ʻoiai ʻo ka poʻe o ka hui calorie haʻahaʻa ʻaʻole i lilo ka kaumaha. Eia nō naʻe, ʻaʻohe ʻokoʻa nui ma hope o 6 mau mahina.

Hoʻohui ʻia, ʻo nā mea komo me ke kiʻekiʻe o ka hana i loko o kahi hui kākoʻo Facebook ua lilo ka nui o ke kaumaha ma mua o ka poʻe i komo ʻole.

ʻO ka poʻe i ukali i ka papaʻai vegan ua hoʻopau i ka awelika o 265 mau calori ma mua o ka poʻe ma ka papa ʻaina haʻahaʻa, ʻoiai ʻaʻohe kaohi o ka calorie.

ʻO nā mea i komo i ka hui vegan ua hoʻopau pū i ka protein, ʻoi aku ka momona, a ʻoi aku ka nui o nā carbs ma mua o ka poʻe e ukali nei i ka papa haʻahaʻa calorie.

ʻAʻole ʻike ʻia nā ʻokoʻa i ka hāpai a i ʻole nā ​​hōʻailona e pili ana i ka PCOS ma waena o nā hui ʻelua.

Hiki i kahi papaʻai vegan ke kōkua i ka hōʻemi ʻana i ka ʻai o ka calorie, ʻoiai me ka ʻole o kahi pahuhopu kaohi calorie. Hiki iā ia ke kōkua i nā wahine me PCOS e lilo i ka paona.

10. Turner-McGrievy, G. M. et al. Meaʻai kūpono, 2015.

Lāliʻi: He kanalima mau mākua me ke kaupaona kaumaha i ukali i kekahi o nā papa momona momona ʻelima, nā papa kuhikuhi glycemic haʻahaʻa no 6 mau mahina. ʻO nā papaʻai kekahi vegan, vegetarian, pesco-vegetarian, semi-vegetarian, a omnivorous paha.

Ua aʻo ʻia kahi mea papaʻai papa inoa e pili ana i kā lākou papaʻai a paipai iā lākou e kaupalena i nā meaʻai a me nā meaʻai wikiwiki.

ʻO nā mea komo āpau, koe wale ka poʻe i loko o ka pūʻulu papaʻai omnivorous, i hele i nā hui pūʻulu pule. Ua hele aku ka hui omnivore i nā kau mahina a loaʻa ka ʻike like o ka papaʻai ma o nā leka uila i kēlā me kēia pule.

Pau nā mea i komo i kēlā me kēia lā huaʻai B12 supplement a hiki ke komo i nā hui kōkua Facebook pilikino.

Nā hopena: ʻO nā mea komo i ka hui vegan ua lilo ka awelika o 7.5% o ko lākou kino kaumaha, ʻo ia ka hapa nui o nā hui āpau. I ka hoʻohālikelike ʻana, ua lilo ka poʻe i ka hui omnivore i ka 3.1% wale nō.

Hoʻohālikelike ʻia me ka hui omnivore, hoʻopau ka hui vegan i nā carbs he nui, ʻoi aku nā calori, a ʻoi aku ka momona, ʻoiai ʻaʻohe ona calorie a me nā pahuhopu kapu momona.

ʻAʻole ʻokoʻa ka nui o nā ʻai protein ma waena o nā hui.

ʻOi aku ka maikaʻi o nā papaʻai Vegan no ka lilo ʻana o ke kaupaona ma mua o ka mea ʻai, ka mea ʻai, ka mea ʻai, a me ka ʻai omnivorous.

11. Lee, Y-M. et al. Nā hopena o kahi papaʻai Vegan Rice Ma muli o ka Vegan Diet a me ka Diabetic Diet maʻamau i ka kaohi Glycemic o nā mea maʻi me ka Diabetes Type 2: He 12-Week Randomized Clinical Trial.PLoS KEKAHI, 2016.

Lāliʻi: I loko o kēia noi ʻana, he 106 ka poʻe me ka maʻi diabetes type 2 i ukali i kekahi papaʻai vegan a i ʻole kahi papaʻai maʻamau i paipai ʻia e ka Hui Diabetes Kōlea (KDA) no 12 mau pule.

ʻAʻohe kaohi i ka lawe ʻana o ka calorie no kēlā me kēia hui.

Nā hopena: Pau nā mea i loko o ka hui vegan i ka awelika o 60 mau calori i kēlā me kēia lā, ke hoʻohālikelike ʻia me ka hui papaʻai maʻamau.

Ua emi nā pae HbA1c i nā hui ʻelua. Eia nō naʻe, ʻo ka poʻe i ka hui vegan ua hōʻemi i ko lākou mau pae e 0.3-0.6% ʻoi aku ma mua o ka pūʻulu papaʻai maʻamau.

ʻO ka mea e mahalo ai, ʻo ka BMI a me ka pūhaka i hoʻemi ʻia i ka hui vegan wale nō.

ʻAʻole nui nā loli i ke kahe o ke koko a me nā pae kolesterol i waena o nā hui.

Ua kōkua nā papaʻai ʻelua i ka mālama kō kō ʻana i ke kō, akā ʻoi aku ka hopena o ka papaʻai vegan ma mua o ka papaʻai maʻamau. ʻOi aku ka maikaʻi o kaʻai vegan i ka hōʻemi ʻana i ka BMI a me ka pōʻai o ka pūhaka.

12. Belinova, L. et al. Nā hopena hopena maikaʻi ʻē aʻe o kaʻiʻo me nā mea kanu a me nā mea ʻai Isocaloric ma ka pane Gastrointestinal Hormone i nā kumuhana e ʻeha ana i ka maʻi diabetes 2 a me nā mana olakinoPLoS KEKAHI, 2014.

Lāliʻi: He kanalima mau kānaka me ka maʻi diabetes ʻelua a me 50 me ka loaʻa ʻole o ka maʻi kō i pau i ka protein a me ka momona momona momona momona a i ʻole kahi burger couscous vegan waiwai waiwai.

Ua ana nā kānaka noiʻi i nā kahe o ke kō, ka insulin, triglycerides, nā wai momona momona, nā ʻōpū ʻōpū o ka ʻōpū, a me nā kaha stress oxidative ma mua o ka pāʻina a hiki i ka 180 mau minuke ma hope o ka pāʻina ʻana.

Nā hopena: Ua hana like nā mea ʻai ʻelua i nā pane kō kō like o ke koko i nā hui ʻelua ma loko o ka manawa hoʻopaʻa he 180 mau minuke.

Ua noho kiʻekiʻe nā pae insulin no ka lōʻihi ma hope o ka ʻai ʻana o ka ʻiʻo ma mua o ka ʻai vegan, me ka nānā ʻole i ke kūlana diabetes.

Piʻi nā pae Triglyceride, a hāʻule hou nā waikawa momona momona ma hope o ka ʻai ʻana o ka ʻiʻo. Ua hana ʻia kēia i nā hui ʻelua, akā ʻoi aku ka ʻokoʻa ma mua o ka poʻe me ka maʻi kō.

ʻO ka ʻai ʻana o ka ʻiʻo i hana i kahi emi nui o ka wī wī ghrelin ma mua o ka ʻai vegan, akā i nā mea komo maikaʻi wale nō. I kēlā mau mea me ka maʻi diabetes, ua like nā pae ghrelin ma hope o nā ʻano o nā papa ʻaina ʻelua.

I loko o kēlā mau mea me ka maʻi diabetes, ua piʻi aʻe nā māka o ke koʻikoʻi oxidative cell-harming ma hope o ka ʻai ʻana o ka ʻiʻo ma mua o ka ʻai ʻana o ka vegan.

ʻO ka poʻe me ka maʻi ʻole i ʻike i ka hoʻonui ʻana o ka hana antioxidant ma hope o ka ʻai ʻana o ka vegan.

I nā kānaka olakino, ʻoi aku paha ka maikaʻi o kaʻai vegan ma ka hōʻemi ʻana i ka pōloli akā ʻoi aku ka maikaʻi o ka hoʻonui ʻana i ka hana antioxidant. ʻO nā meaʻai i kaʻiʻo e hoʻonāukiuki i ke koʻikoʻi oxidative i ka poʻe me ka maʻi kō. Hiki i kēia ke alakaʻi i kahi pono nui aʻe no ka insulin.

13. Neacsu, M. et al. ʻO ka Ka Nupepa ʻAmelika o ka Nutrical Clinical, 2014.

Lāliʻi: Iwakāluakūmālua mau kāne me ka momona momona i ukali i kekahi mea ʻai ʻole a i ʻole kaʻiʻo, a me ka momona o ka protein momona no 14 mau lā.

Ma hope o nā lā 14 mua, ua hoʻololi nā mea i komo i ka papaʻai, no laila ua loaʻa i ka pūʻulu mea ʻai ka papaʻai meaʻai no nā lā he 14 aʻe a ʻo ka ʻaoʻao ʻē aʻe.

Hoʻohālikelike ʻia nā papaʻai a hāʻawi ʻia he 30% o nā calorie mai ka protein, 30% mai ka momona, a 40% mai nā kalakeke. Hāʻawi ka papaʻai vegetarian i ka protein soy.

Ua hoʻolako nā limahana noiʻi dietetic i nā meaʻai āpau.

Nā hopena: Ua lilo nā hui ʻelua ma kahi o 4.4 paona (2 kg) a me 1% o ko lākou kino kaumaha, me ka nānā ʻole i ka papaʻai a lākou e ʻai ai.

ʻAʻohe mea ʻokoʻa i nā helu pōloli a i ʻole ka makemake e ʻai ma waena o nā hui.

Ua helu kiʻekiʻe ʻia ka ʻoluʻolu o nā papaʻai no nā pāʻina āpau, akā ua helu ʻia nā mea ʻai i nā meaʻai i ʻoi aku ka kiʻekiʻe ma mua o nā mea vegan.

Hoʻoemi nā papaʻai ʻelua i ka huina, LDL (ʻino) a me HDL (maikaʻi) kolesterol, triglycerides, a me glucose. Eia nō naʻe, ʻoi aku ka nui o ka hōʻemi o ka huina o ka cholesterol no ka ʻai vegan.

ʻO nā pae o ka ghrelin i haʻahaʻa iki i ka papaʻai meaʻai, akā ʻaʻole lawa ka ʻokoʻa i mea nui.

Loaʻa nā hopena like i nā papaʻai ʻelua i ka pohō kaumaha, ka makemake a me nā pae hormone ʻōpū.

14. Clinton, C. M. et al. ʻO nā meaʻai āpau, nā mea ʻai me nā mea kanu e hoʻoliʻiliʻi i nā ʻōuli o Osteoarthritis.Pākuʻi, 2015.

Lāliʻi: Ua ukali nā kānaka he kanahā me ka osteoarthritis i kahi meaʻai holoʻokoʻa, ʻai vegan mea kanu a i ʻole kā lākou papaʻai omnivorous mau no 6 mau pule.

Ua loaʻa i nā mea a pau i ka ʻōlelo aʻoaʻo e ʻai manuahi a helu ʻole i nā calorie. Ua hoʻomākaukau nā hui ʻelua i kā lākou meaʻai ponoʻī i ka wā o ke aʻo ʻana.

Nā hopena: ʻO nā mea i komo i ka hui vegan hōʻike i nā hoʻomaikaʻi hou aʻe i nā pae ikehu, ka ikaika, a me ka hana kino, ke hoʻohālikelike ʻia me ka hui papaʻai maʻamau.

ʻO ka papaʻai vegan kekahi i loaʻa i nā helu kiʻekiʻe ma luna o nā loiloi hana ponoʻī ʻia i waena o nā mea komo me ka osteoarthritis.

ʻO kahi meaʻai āpau, nā meaʻai vegan i hoʻokumu i nā mea kanu i hoʻomaikaʻi i nā ʻōuli i nā mea komo me ka osteoarthritis.

15. Peltonen, R. et al. Ka Nūpepa Pelekane o Rheumatology, 1997.

Lāliʻi: Ua pili kēia noi ʻana he 43 mau kānaka me ka rheumatoid arthritis. Pau nā mea i loko i ka papaʻai, ʻai vegan momona i ka lactobacilli a i ʻole kā lākou papaʻai omnivorous maʻamau no 1 mahina.

Loaʻa nā mea komo i ka hui vegan i nā mea ʻai a me nā probiotic waiwai piha ma mua o ke aʻo ʻana.

Ua hoʻohana nā kānaka noiʻi i nā laulau o ka noho e ana i ka flora ʻōpū a me nā nīnau ninaninau e loiloi i ka hana maʻi.

Nā hopena: Ua loaʻa i nā kānaka noiʻi nā loli nui o ka flec fecal o nā mea komo i hoʻopau i ka probiotic-rich, ʻai vegan maka, akā ʻaʻohe hoʻololi i ka poʻe i ukali i kā lākou papaʻai maʻamau.

ʻO nā mea komo i ka hui vegan ua ʻike nui i nā hoʻomaikaʻi hou aʻe i nā hōʻailona maʻi, e like me ka pehu a me nā hono palupalu.

ʻO kahi probiotic-waiwai, ʻai vegan maka e ʻike e hoʻololi i ka flora ʻōpū a hoʻēmi i nā ʻōuli o ka rheumatoid arthritis, ke hoʻohālikelike ʻia me ka papaʻai omnivorous maʻamau.

16. Nenonen, M.T. et al. Ka Nūpepa Pelekane o Rheumatology, 1998.

Lāliʻi: Ua ukali kēia aʻo ʻana i nā mea komo he 43 e like me ke aʻo ʻana ma luna, akā no kahi 2-3 mau mahina hou aʻe.

Nā hopena: Ua lilo ka poʻe komo i ka hui vegan maka i 9% o ko lākou kino kaumaha, ʻoiai ua loaʻa i ka pūʻulu kaohi 1% o ko lākou kino kaumaha, ma ka awelika.

I ka pau ʻana o ke aʻo ʻana, hāʻule iki nā protein protein a me nā huamoa B12, akā i ka hui vegan wale nō.

ʻO nā mea i komo i ka hui vegan hōʻike i ka nui o ka ʻeha, ka huʻi pū, a me ke ʻoʻoleʻa o ke kakahiaka ma mua o ka poʻe e hoʻomau nei me kā lākou papaʻai. ʻO ka hoʻi i kā lākou papaʻai omnivorous hoʻonāukiuki i kā lākou mau ʻōuli.

Eia nō naʻe, i ka hoʻohana ʻana o ka poʻe ʻepekema i nā hōʻailona kikoʻī e ana i nā ʻōuli o ka rumatika, ʻaʻole lākou i ʻike i kekahi ʻokoʻa ma waena o nā hui.

Ua hōʻike kekahi o nā poʻe i komo i ka papaʻai vegan i nā ʻōuli o ka nausea a me ka diarrhea, a ua haʻalele lākou i ke aʻo ʻana.

ʻO ka probiotic-rich, ʻai vegan maka i hoʻonui i ka pohō kaumaha a hoʻomaikaʻi i nā hōʻailona maʻi maʻi i nā mea me nā rheumatoid arthritis.

Kaumaha emi

He ʻumi o nā noi i luna i nānā i nā hopena o ka papaʻai vegan i ka pohō kaumaha. I ka 7 o kēlā mau noi he 10, ua ʻoi aku ka maikaʻi o ka papaʻai vegan ma mua o ka papaʻai mālama i ke kōkua ʻana i nā mea komo e lilo i ka paona.

I hoʻokahi o nā noi ʻana, ua lilo nā mea komo ma ka papaʻai vegan i ka 9.3 mau paona (4.2 kg) i 18 mau pule ma mua o ka poʻe e ukali nei i ka papaʻai mālama.

He ʻoiaʻiʻo kēia i ka wā i ʻae ʻia ka poʻe vegan e ʻai a hiki i ka piha ʻana, ʻoiai nā pūʻulu hoʻokele e kaohi i kā lākou mau calorie (,).

ʻO ka maʻamau e hoʻopau i nā calorie liʻiliʻi ma ka papaʻai vegan ma muli o ke kiʻekiʻe o ka lawe ʻana i ka fiber dietary, i hiki ke kōkua i ka poʻe e piha ((,,).

ʻO ka momona o ka momona o ka hapa nui o nā papaʻaina vegan i hoʻohana ʻia i kēia mau noiʻi i hāʻawi ʻia ((,,,).

Eia nō naʻe, i ka hoʻohālikelike ʻana o nā papaʻai no nā calorie, ʻaʻole ʻoi aku ka maikaʻi o kaʻai vegan ma mua o ka papaʻai mālama no ka pohō kaumaha ().

ʻAʻole nui nā noiʻi i wehewehe inā no ka lilo o ka momona o ke kino a i ʻole ka nalo ʻana o nāʻiʻo o ke kino.

Nā pae kō kō a me ka ʻike nui o ka insulin

ʻOiai ʻoi aku ke kiʻekiʻe o nā carbs, ʻo nā papaʻai vegan a hiki i ka 2.4 manawa ʻoi aku ka maikaʻi i ka hoʻomaikaʻi ʻana i ka mālama kō kō ʻana i nā poʻe me ka maʻi diabetes, ke hoʻohālikelike ʻia i ka papaʻai.

Ma 7 o 8 mau noiʻi, ua hōʻike ʻia kahi noiʻi i ka papaʻai vegan i hoʻomaikaʻi i ka mālama ʻana i ka glucose ma mua o ka papaʻai maʻamau, e like me nā mea i ʻōlelo ʻia e ADA, AHA, a me NCEP.

I ka walu o ka hoʻopaʻa naʻau ʻana, ua hōʻike nā kānaka noiʻi ua like ka maikaʻi o kaʻai vegan e like me ke kaohi mālama ().

Loaʻa paha kēia ma muli o ke kiʻekiʻe o ka lawe fiber, i hiki ai ke hōʻino i ka pane kō kō ((,,).

ʻO ke kaupaona ʻana o ke kaupaona ʻoi aku ka nui ma ka papaʻai vegan e kōkua pū i ka hoʻohaʻahaʻa i nā pae kō kō.

LDL, HDL, a me ka huina kolesterol

I ka hōʻuluʻulu ʻana, 14 mau noiʻi i nānā i ka hopena o ka ʻai vegan ma nā pae kō koko.

ʻOi aku ka maikaʻi o kaʻai Vegan i ka hōʻemi ʻana i ka nui a me ka LDL (ʻino) kolesterol, i hoʻohālikelike ʻia me nā papa mālama omnivorous (,,,).

Eia nō naʻe, hui pū nā hopena ma HDL (maikaʻi) kolesterol a me nā pae triglyceride. Ua hōʻike kekahi mau haʻawina i ka hoʻonui ʻana, ua emi kekahi, a ʻaʻohe hopena iki.

Nani a māʻona

ʻElua wale nō mau noiʻi i nānā i nā hopena o kaʻai vegan i ka makemake a me ka māʻona.

ʻO ka mea i hōʻike mua ʻia e hōʻemi ana kahi ʻōhua vegan i ka wī wī ghrelin ma mua o ka ʻai i loaʻa i kaʻiʻo i nā mea komo i ke olakino. Hōʻike ka lua i ka ʻokoʻa ma waena o ka ʻai vegan a me ka ʻai i loaʻa i kaʻiʻo me nā poʻe me ka maʻi diabetes (,).

Nā ʻōuli o ka maʻi ahulau

ʻEkolu o nā noiʻi i nānā i ka hopena o kaʻai vegan i ka osteoarthritis a i ʻole ka rheumatoid arthritis.

I loko o nā haʻawina ʻekolu a pau, ua ʻōlelo ka poʻe komo ua hoʻomaikaʻi kaʻai vegan i kā lākou mau hōʻailona ma mua o kā lākouʻai maʻamau maʻamau (,,).

Ke laina lalo

Hāʻawi kahi papaʻai vegan i ka pohō kaumaha a kōkua i ka poʻe e hoʻokele i kā lākou kō kō a me nā kiʻekiʻe kolesterol.

Hiki iā ia ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ka maʻi kō.

Hāʻawi kahi papaʻai vegan i hoʻolālā maikaʻi ʻia i kahi ʻano o nā pono olakino.