nūhou

ʻO ka meaʻai ka mea e pono ai ka poʻe.
ʻO nā hiʻohiʻona maʻamau o ka meaʻai e pili ana i ka meaʻai, ka hui pū ʻana o ka meaʻai, a me ka manawa ʻai.
Eia kekahi mau meaʻai maʻamau i waena o ka poʻe hou

ʻAi mea kanu

Mea ʻai Mediterranean
ʻO ka meaʻai Mediterranean ʻo nā ʻoliva, nā kīʻaha, nā legumes (nā ʻanoʻano ʻai o nā mea kanu leguminous), nā huaʻai (mea ʻai maʻamau), nā mea kanu a me nā mea kanu, a me nā ʻiʻo kao, ka waiū, nā holoholona hihiu, a me nā iʻa. ʻO ka berena (berena palaoa holoʻokoʻa, i hana ʻia mai ka bale, ka palaoa, a i ʻole nā ​​​​mea ʻelua) ka mea nui i kēlā me kēia pāʻina, me ka ʻaila ʻoliva e helu ana i kahi hapa nui o ka lawe ʻana i ka ikehu.

Ua ʻike ʻo The Seven Counties Study, i alakaʻi ʻia e Ancel Keys, i nā ʻano olakino o ka meaʻai Mediterranean. ʻO ka hoʻolālā mua i komo i ka hoʻohālikelike ʻana i nā meaʻai a me nā nohona o nā ʻāina ʻehiku e pili ana i ka ʻikepili mai hoʻokahi a ʻoi aku paha nā pūʻulu kāne i kēlā me kēia ʻāina. Ma ka cohort me ka aila ʻoliva e like me ka momona meaʻai nui, ʻoi aku ka haʻahaʻa o ka make ʻana o nā kumu āpau a me nā maʻi maʻi coronary ma mua o ka poʻe ma ka Nordic a me ʻAmelika cohorts.

I kēia mau lā, hoʻohana ʻia ka huaʻōlelo "Mediterranean diet" e wehewehe i kahi ʻano meaʻai e hahai ana i kēia mau ʻano: nā meaʻai mea kanu (nā huaʻai, nā mea kanu, nā kīʻaha liʻiliʻi i hana ʻia, nā legumes, nā nati, a me nā ʻanoʻano), i hui pū ʻia me ka nui o nā huahana waiu, a me ka nui o nā huahana waiū fermented (e like me ka cheese a me ka yogurt); He liʻiliʻi a liʻiliʻi ka nui o nā iʻa a me nā moa; He ʻiʻo ʻulaʻula liʻiliʻi; A ʻo ka mea maʻamau, ʻai ʻia ka waina i ka wā ʻai. Hōʻike ia i kahi ala hoʻoponopono meaʻai kūpono no nā hopena olakino he nui.

ʻO ka loiloi umbrella i hana ʻia ma kahi meta-analysis o ka nānā ʻana a me nā hoʻokolohua hoʻokolohua randomized (me ka ʻikepili mai ka 12.8 miliona mau mea komo) e hōʻike ana i kahi hui pale ma waena o ka mālama ʻana i ka meaʻai Mediterranean a me nā hopena olakino e hiki mai ana (ʻo ka huina o 37 analyses).

meaʻai meaʻai
No nā kumu etika, noʻonoʻo, a i ʻole hoʻomana, ua ola ka vegetarianism mai ka wā kahiko. Eia nō naʻe, mai nā makahiki i hala iho nei o ke kenekulia 20, ua hoʻonui ka poʻe i ka nānā ʻana i nā hopena pili i ke olakino o ka vegetarianism, a me kāna mau pōmaikaʻi kaiaola (e hoʻemi ana i ka hoʻokuʻu ʻia ʻana o ke kinoea, hoʻemi i ka wai a me ka hoʻohana ʻana i ka ʻāina). I kēia mau lā, hiki i ka vegetarianism ke hoʻopili i nā ʻano ʻano meaʻai i ʻike ʻia e nā ʻokoʻa o nā ʻano, nā manaʻoʻiʻo, nā manaʻo hoʻoikaika, a me ka nui o ka nohona a me ke olakino. Hiki ke wehewehe ʻia ka meaʻai meaʻai ma ke ʻano he ʻano meaʻai e hoʻokaʻawale i ka ʻiʻo, nā huahana ʻiʻo, a me nā ʻano like ʻole o nā huahana holoholona ʻē aʻe, ʻoiai ʻo ka meaʻai mea kanu kahi huaʻōlelo ākea i hoʻohana ʻia e wehewehe i nā ʻano meaʻai e hilinaʻi nui i nā meaʻai i loaʻa ʻole i nā holoholona akā ʻaʻole e kāpae i nā meaʻai i loaʻa i nā holoholona.

Ma muli o ka ʻokoʻa a me nā ʻano like ʻole o nā ʻano meaʻai meaʻai, paʻakikī loa ka ʻike ʻana i nā ʻano hana olaola. I kēia manawa, ua manaʻo ʻia kona hopena i nā ala he nui, me nā ala metabolic, inflammatory, a me neurotransmitter, gut microbiota, a me ka genomic instability. Aia mau ka hoʻopaʻapaʻa e pili ana i ka pilina ma waena o ka mālama pono ʻana i ka meaʻai meaʻai a me ka hoʻohaʻahaʻa ʻana i ka maʻi cardiovascular, ischemic heart disease, make i ka maʻi puʻuwai ischemic, dyslipidemia, diabetes, kekahi ʻano o ka maʻi kanesa, a me ka hopena o ka make.

ʻAi momona haʻahaʻa

Ma muli o ka ʻoiaʻiʻo ʻo ka lipids a me ka carbohydrates nā macronutrients ʻelua e hāʻawi nui i ka nui o ka ʻai ʻana i ka ikehu i nā meaʻai hou, ʻo ke kaupaona ʻana i kēia mau macronutrients ʻelua ka pahuhopu o kekahi mau ʻano hoʻoponopono meaʻai e kuhikuhi ana i ka hoʻokele maikaʻi ʻana i ke kaumaha a loaʻa i nā hopena olakino ʻē aʻe. Ma mua o ka hoʻolaha ʻana i nā meaʻai haʻahaʻa momona i ke kaiāulu olakino e hōʻemi i ka pilikia o ka maʻi cardiovascular, ua loaʻa nā meaʻai haʻahaʻa momona e pili ana i ka pohō kaumaha. I nā makahiki 1980, ua manaʻo ka poʻe i ka maʻi puʻuwai coronary a me ka momona i ka momona ʻai, a ua lilo nā meaʻai haʻahaʻa momona, nā meaʻai haʻahaʻa momona, a me nā manaʻo haʻahaʻa momona.

ʻOiai ʻaʻohe wehewehe hoʻokahi, inā ʻoi aku ka liʻiliʻi o ka lipid i ka nui o ka ikehu ma mua o 30%, ua manaʻo ʻia ka meaʻai he meaʻai haʻahaʻa momona. Ma kahi meaʻai haʻahaʻa haʻahaʻa loa, ʻo 15% a i ʻole ka liʻiliʻi o ka nui o ka ikehu mai nā lipids, ma kahi o 10-15% mai nā protein, a ʻo 70% a ʻoi aku paha mai nā carbohydrates. ʻO ka meaʻai Ornish kahi meaʻai meaʻai haʻahaʻa haʻahaʻa loa, kahi e helu ai nā lipid i 10% o nā calorie i kēlā me kēia lā (ka momona polyunsaturated i ka momona momona,>1), a hiki i nā kānaka ke ʻai manuahi ma nā ʻano ʻē aʻe. ʻO ka lawa ʻana o nā meaʻai i nā meaʻai haʻahaʻa momona a haʻahaʻa loa e pili ana i nā koho meaʻai pākahi. He mea paʻakikī ka mālama ʻana i kēia mau meaʻai no ka mea ʻaʻole ia e kaupalena wale i ka nui o nā meaʻai i loaʻa mai i nā holoholona, ​​​​akā, kaohi pū kekahi i nā aila meaʻai a me nā meaʻai mea kanu aila e like me nā nati a me nā avocados.

Hoʻopaʻa i ka meaʻai carbohydrate

ʻAi Atkins, ʻai ketogenic, a me ka ʻai haʻahaʻa haʻahaʻa
I ka makahiki mua o ke kenekulia 21, ua hōʻike kekahi mau hoʻāʻo i hoʻonohonoho ʻia i ka poʻe komo i ka ʻai haʻahaʻa haʻahaʻa (ʻo ia hoʻi nā ʻano like ʻole o ka meaʻai Atkins) i ʻoi aku ka nui o ke kaumaha a me ka hoʻomaikaʻi ʻana i kekahi mau mea pilikia no ka maʻi puʻuwai coronary i hoʻohālikelike ʻia i nā mea i hāʻawi ʻia i ka meaʻai kaʻapona kiʻekiʻe. ʻOiai ʻaʻole i loaʻa i nā haʻawina a pau ka ʻoi aku o ka maikaʻi o nā hoʻoponopono meaʻai i ʻōlelo ʻia i ka wā o ka hahai ʻana a i ʻole ka mālama ʻana, a ʻokoʻa ka hoʻokō ʻana, ua hoʻomaka ka ʻepekema ʻepekema e ʻimi i ka hiki o kēia ʻai i ka hohonu.

Hoʻohana ʻia ka huaʻōlelo ketogenic e wehewehe i nā meaʻai like ʻole. No ka hapa nui o ka poʻe, ʻo ka ʻai ʻana i ka 20-50 g o nā kalapona i kēlā me kēia lā hiki ke ʻike i nā kino ketone i loko o ka mimi. Kapa ʻia kēia mau meaʻai he ʻai ketogenic haʻahaʻa haʻahaʻa loa. Hoʻohana nui ʻia kekahi ʻano papa inoa no ka mālama ʻana i ka epilepsy kūʻē i ka lāʻau lapaʻau, e pili ana i ka ratio o ka lipids dietary i ka nui o ka protein dietary a me nā carbohydrates. Ma ka mana maʻamau a koʻikoʻi paha, ʻo kēia ratio he 4:1 (<5% o ka ikehu mai nā meaʻai carbohydrate), ʻoiai ma ka version loosest, ʻo kēia ratio ka 1:1 (ʻai ʻo Atkins i hoʻololi ʻia, ma kahi o 10% o ka ikehu mai nā carbohydrates), a he nui nā koho like ʻole ma waena o nā mea ʻelua.

ʻO ka meaʻai me ka nui o ka carbohydrate maʻiʻo (50-150 g i kēlā me kēia lā) ke manaʻo ʻia nei he meaʻai haʻahaʻa haʻahaʻa i hoʻohālikelike ʻia me ka ʻai maʻamau, akā ʻaʻole hiki i kēia mau meaʻai ke hoʻololi i ka metabolic ma muli o ka ʻai haʻahaʻa haʻahaʻa loa. ʻO ka ʻoiaʻiʻo, hiki ke helu ʻia nā meaʻai me nā kaʻa kalaka ma lalo o 40% a i ka 45% o ka nui o ka ʻai ʻana i ka ikehu (e like paha me ka awelika o ka lawe ʻana i ka carbohydrate) ma ke ʻano he meaʻai haʻahaʻa haʻahaʻa, a aia kekahi mau meaʻai kaulana e hiki ke hāʻule i kēia ʻāpana. Ma kahi ʻai ʻāpana, hele mai ka 30% o nā calorie mai ka protein, 30% mai nā lipids, a ʻo 40% mai nā carbohydrates, me ka ratio o ka protein i ka carbohydrate o 0.75 i kēlā me kēia pāʻina. E like me ka ʻai ʻana o South Beach a me nā meaʻai haʻahaʻa haʻahaʻa haʻahaʻa, kākoʻo ka ʻai ʻāina i ka ʻai ʻana i nā ʻakika paʻakikī me ka manaʻo e hōʻemi i ka neʻe o ka insulin serum postprandial.

Loaʻa ka hopena anticonvulsant o ka meaʻai ketogenic ma o ke ʻano o nā mīkini hiki ke hoʻopaʻa i ka hana synaptic a hoʻonui i ke kūʻē ʻana i ka hopu. ʻAʻole maopopo loa kēia mau ʻano hana. ʻO ka ʻai ketogenic haʻahaʻa haʻahaʻa haʻahaʻa e hoʻemi i ka pinepine o ka hopu ʻana i nā keiki me ka epilepsy kūʻē i ka lāʻau. Hiki i ka meaʻai ma luna ke hoʻokō i ka mana hopu i ka wā pōkole a me ka manawa waena, a ua like kona mau pōmaikaʻi me nā lāʻau antiepileptic o kēia manawa. Hiki i ka ʻai ketogenic ke hoʻemi i ke alapine o ka hopu ʻana i nā poʻe maʻi me ka epilepsy kūʻē i ka lāʻau, akā ʻaʻole maopopo nā hōʻike, a ua hōʻike ʻia kekahi mau hopena hoʻohiki i nā poʻe maʻi me ka super refractory status epilepticus. ʻO nā hopena koʻikoʻi maʻamau o nā meaʻai ketogenic e pili ana i nā hōʻailona o ka ʻōpū (e like me ka constipation) a me nā lipids koko ʻino.

ʻai Deshu

I nā makahiki 1990 mua, ua mālama ʻia kahi multicenter randomized clinical trial (DASH trial) e loiloi i ka hopena o nā ʻano meaʻai i ka hoʻokele koko. Ke hoʻohālikelike ʻia me nā poʻe i loaʻa i kahi meaʻai hoʻomalu, ua ʻike nā poʻe i loaʻa i ka ʻai hoʻokolohua 8-wiki i ka emi nui ʻana o ke kahe koko (ka emi ʻana o ke koko systolic o 5.5 mm Hg a me ka emi ʻana o ke koko diastolic o 3.0 mm Hg). Ma muli o kēia mau ʻāpana hōʻike, ua ʻike ʻia ka meaʻai hoʻokolohua i kapa ʻia ʻo Deshu ʻai he hoʻolālā kūpono no ka pale ʻana a me ka mālama ʻana i ka hypertension. He waiwai kēia meaʻai i nā huaʻai a me nā mea kanu (ʻelima a me ʻehā mau lawelawe i kēlā me kēia lā), a me nā huahana waiu momona haʻahaʻa (ʻelua lawelawe i kēlā me kēia lā), me nā pae haʻahaʻa o ka lipid saturated a me ka cholesterol, a me ka haʻahaʻa haʻahaʻa o ka maʻi lipid. I ka lawe ʻana i kēia meaʻai, ʻo ka potassium, magnesium, a me ka calcium ma kahi kokoke i ka 75th percentile o ka ʻai ʻana o ka heluna ʻAmelika, a ʻo kēia ʻai ka nui o ka fiber a me ka protein.
Mai ka paʻi mua ʻana o ka pepa, ma waho aʻe o ka hypertension, ua aʻo pū mākou i ka pilina ma waena o ka ʻai De Shu a me nā maʻi like ʻole. ʻOi aku ka maikaʻi o ka mālama ʻana i kēia meaʻai e pili nui ana me ka hōʻemi ʻana i nā kumu make āpau. Hōʻike nā haʻawina nānā he nui e pili ana kēia meaʻai me ka hoʻemi ʻana i ka nui o ka maʻi kanesa a me ka make pili i ka maʻi kanesa. Ua hōʻike ʻia kahi loiloi umbrella o ka meta-analysis, e like me ka ʻikepili cohort prospective o kahi 9500 miliona mau mea komo, ʻoi aku ka maikaʻi o ka mālama ʻana i ka meaʻai de shu i pili me ka helu haʻahaʻa o nā maʻi metabolic e like me ka maʻi cardiovascular, coronary heart disease, stroke and diabetes. Ua hōʻike ʻia kahi hoʻāʻo hoʻomalu i ka emi ʻana o ke koko diastolic a me ka systolic, a me ka emi ʻana o nā hōʻailona metabolic he nui e like me ka insulin, nā pae hemoglobin glycated, ka nui o ka cholesterol, a me nā pae kolamu LDL, a me ka poho kaumaha.

ʻAi kaikamahine

ʻO ka meaʻai Maide (kahi hui pū ʻana o nā meaʻai Mediterranean a me Deshu e hoʻopaneʻe i ka degeneration neurological ma ke ʻano he wawao) he ʻano meaʻai e pili ana i ka hālāwai ʻana i nā hopena olakino kūikawā (cognitive function). Hoʻokumu ʻia ka ʻai Maide ma ka noiʻi mua e pili ana i ka pilina ma waena o ka meaʻai a me ka cognition a i ʻole dementia, i hui pū ʻia me nā ʻano o ka meaʻai Mediterranean a me ka ʻai Deshu. Hoʻoikaika kēia meaʻai i ka ʻai ʻana i nā meaʻai mea kanu (nā kīʻaha holoʻokoʻa, nā mea kanu, nā pīni, a me nā nati), ʻoi aku ka nui o nā huaʻai a me nā lau ʻōmaʻomaʻo. Mālama kēia ʻai i ka ʻai ʻana i ka ʻiʻo ʻulaʻula, a me nā meaʻai me ka nui o ka momona momona (ʻai wikiwiki a me nā meaʻai palai, cheese, pata a me ka margarine, a me nā pastries a me nā mea ʻono), a hoʻohana i ka ʻaila ʻoliva ma ke ʻano nui o ka aila ʻai. Manaʻo ʻia e ʻai i ka iʻa ma ka liʻiliʻi i hoʻokahi manawa i ka pule a me ka moa ma ka liʻiliʻi ʻelua i ka pule. Ua hōʻike ka ʻai ʻo Maide i kekahi mau pono kūpono e pili ana i nā hopena cognitive a ke aʻo ikaika ʻia nei i nā hoʻokolohua hoʻokolohua randomized.

ʻAi palena manawa

ʻO ka hoʻokē ʻai (ʻo ia hoʻi, ʻaʻole ʻai i ka meaʻai a i ʻole ka calorie i loko o nā mea inu no 12 mau hola a i kekahi mau pule) he mau haneli mau makahiki. Ke nānā nui nei ka noiʻi maʻi i nā hopena lōʻihi o ka hoʻokē ʻai ʻana i ka ʻelemakule, nā maʻi metabolic, a me ke koena o ka ikehu. He ʻokoʻa ka hoʻokē ʻai ʻana mai ka palena o ka calorie, kahi e hoʻemi ai i ka lawe ʻana i ka ikehu ma kekahi ʻāpana, maʻamau ma waena o 20% a me 40%, akā ʻaʻole i loli ka pinepine o nā meaʻai.

ʻO ka hoʻokē ʻai manawaleʻa ua lilo i mea ʻoi aku ka liʻiliʻi o ka hoʻokē ʻai mau. He huaʻōlelo hui ia, me nā hoʻolālā like ʻole, me ka hoʻololi ʻana i ka manawa hoʻokē ʻai a me ka manawa ʻai i kaupalena ʻia me ka manawa ʻai maʻamau a i ʻole ka manawa ʻai manuahi. Hiki ke hoʻokaʻawale ʻia nā ʻano hana i hoʻohana ʻia i ʻelua mau ʻāpana. Ana ʻia ka ʻāpana mua i nā pule. Ma ke ʻano hoʻokē ʻai ʻokoʻa, hoʻokē ʻai i kēlā me kēia lā, a ma hope o kēlā me kēia lā hoʻokē ʻai, aia kahi lā ʻai ʻole. Ma ke ʻano o ka hoʻokē ʻai ʻana, hoʻololi ʻia nā meaʻai haʻahaʻa haʻahaʻa loa me ka ʻai manuahi. Hiki iā ʻoe ke ʻai hoʻomau a hoʻopau ʻole paha no 2 mau lā o ka pule, a ʻai maʻamau no nā lā 5 i koe (5+2 ʻano meaʻai). ʻO ka lua o ka ʻano nui o ka hoʻokē ʻai ʻana he palena manawa ʻai, ana ʻia i kēlā me kēia lā, e hana wale ʻia i nā manawa kikoʻī o ka lā (maʻa mau 8 a i ʻole 10 mau hola).