ʻO ka halaʻana o ka paona a me ka mālamaʻana i ke kaumaha olakino e hiki ke paʻakikī i kou wā e ulu. ʻO ka hoʻonui ikiʻana o kaʻai i ka calorie , a me ka hana kino a me ka hoʻololiʻana o ka hormonal, hiki ke hoʻonui i ka waiwai i ka manawa, e waiho ana iā mākou i nā mea pilikino i nā maʻi o ka makahiki e like me ka maʻi cardiovascular, diabetes, and fat liver disease.
ʻOiai ka nui o nā ala e hiki ai i ka poho kaumaha e hoʻoemi i kahi o kā mākouʻai (ka momona o nā momona, nā'ōpona'okole , a me ka helu'eneke nui ), e'ōlelo ana kekahi mea noiʻi waiwai meaʻai e pili ana i ka hoʻonuiʻana i kāu laweʻana i kahi meaʻai nui loa: wai.
ʻO Barbara Rolls, ke keʻena o ka hale kula o ka Mokupuni o Pennsylvania State University no ke aʻoʻana i ka Huliau Ola kanaka,'ōleloʻo ka laweʻana i ka wai i ka meaʻai -ʻaʻole wale ma kaʻaoʻao o kāu meaʻai e like me ka mea inu - hiki iāʻoe ke hōʻoluʻolu a hoʻonui i nā calorie.
Kōleʻa mākou ma ka Paona,ʻAʻole Kāleka
Ma hope o ka halaʻana o nā makahiki 1990, uaʻikeʻia nā inoa a me nā hoahana i kahi hiʻohiʻona i keʻano o ka poʻe eʻai nei i ka meaʻai i kēia lā. Ma mua o ke kohoʻana i nā mea e hāʻawi ana i ka nui o ka ike (i nā calories) i kā lākouʻai mau, uaʻike nā kānaka noiʻi ka nui o nā kānaka eʻai i ka mea kau hoʻokahi o ka lāʻai a me ka lā. Ua hoʻokumuʻia kēia ma loko o ke keʻenaʻaiʻo Rolls, kahi i kaupaonaʻia ai nā kohoʻana o nā kaiāulu a ma mua o ka hōʻailonaʻai.
He mea nui kaʻikeʻana no ka mea ua manaʻoʻia e nā kānaka e ho'āʻo ana e lilo i ka kaumaha a mālama paha i ke kaumaha maikaʻi e hiki ke "hoʻowalewale" iā lākou i ka hōʻoluʻoluʻana i nā calorie liʻiliʻi,ʻoiai ka lōʻihi o ka mea i hoʻopauʻia ua mau.
Ma hope o ka hoʻokolohuaʻana, ua hōʻoiaʻiʻoʻia kēiaʻoiaʻiʻo. Eia kekahi laʻana,ʻo nā kumuhana i laweʻia i loko o ka meaʻai no nāʻaina hebedoma ka mea iʻikeʻoleʻia i ka paʻi pāʻani o nā mea calorie'ē aʻe. Hoʻokahi pule i loaʻa iā lākou kahi meaʻai a me ka mīmaila, aʻo ka mea'ē aʻe, ua loaʻa iā lākou kahi pāʻona e piha ana i ka 12-24% mau kalola, loaʻa ma ka hoʻokomoʻana i nā hua'alaina i hoʻomaʻemaʻeʻia (kahi kiʻekiʻe o ka wai, nā mea hoʻonanea) no kekahi o ka pasta.
Hōʻikeʻia nā papahana e like nāʻano o kēlā me kēiaʻano, me ka nānāʻole paha i ka helu o ka calorie loli (ʻo ka mea i kapaʻia e ka hui "ka nui o ka calorie") me kaʻole e pōloli, aʻai paha ma hope o ka lā, e uku.
No ke aha e inuʻole ai i ka wai?
No kekahi kumu,ʻaʻole mākou e hoʻopiha i ko wai kino i ka wai e like me ka mea inu e like me ka hoʻohanaʻana i ka wai "huna" i loko o ka meaʻai paʻa,'ōlelo maiʻo Rolls iaʻu. Kūkalaʻo ia i nā noiʻi e hōʻike ana i ka hāʻawiʻana o nā kānaka i ka pupuhi a iʻole ka pūpū e hōʻike ana i ka piha a me ka maikaʻi ma mua o nā mea i hāʻawiʻia i nāʻano likeʻole me nā huaʻaiʻokoʻa, nā huaʻalea, a me nā meaʻokoʻa e like me ke aniani wai.
"Uaʻikeʻia ka mana o kaʻaila e kahe i ka wai ma keʻano'ē aʻe ma muli o ka inu a inu paha i loko o kahi kīʻaha," i'ōlelo aiʻo ia. "ʻO ka wai i hoʻopaʻaʻia i loko o ka meaʻai e lōʻihi loa ka pukaʻana i ka'ōpū, eʻoi aʻe ana ka ale, a no ka hikiʻole ke'āpana nui nā'āpana, aia nā kiʻiʻike a pēlā e pili ai i ka paʻakikī, a me ka hōʻoluʻolu paha."
ʻOi aku ka maikaʻi, Hōʻikeʻia nā hua'ōlelo, eʻimi ana i nā meaʻai maikaʻi o ka wai e alakaʻi iāʻoe i keʻano o nā koho mea kanu-e like me nā huaʻai a me nā huaʻai e pono ai iāʻoe keʻai, ma keʻano he mea olakino olakino.
Ma waho, e'ōlelo anaʻo ia,ʻo ka hoʻonui hou aku i nā hua i kāu pāpale e mālama nui i kāu mau mea nui a māʻona.
ʻAʻole anei e makemake mākou e hoʻemi i ko mākou nui no ka Lune Pohō?
ʻO nā lawelawe i nā haleʻaina, nā hale, a me nā mea i'ōleloʻia i loko o nā puke puke he nui aʻoi aʻe i ka halaʻana o nā makahiki he hala. ʻOiaʻiʻo, "alakaʻi" ua alakaʻiʻia i nā'ōlelo aʻo e ka US Department of Agriculture eʻai i nā'āpana liʻiliʻi e like me keʻano e hiki ai ke kau i ka kaumaha.
Keʻaʻa nei nā papa inoa ināʻo ka nui o kāu meaʻai e noho ana i keʻano kaloila-nui, kahi kiʻekiʻe o nā mea momona i hoʻokomoʻia a me nā sugars, e kau i ke kaumaha. Akā, hoʻomauʻo ia i kēlā me kēia kalo pūnaewele nui,ʻaʻole e mālama ana i ka nui,ʻo ia ka mea e hoʻoholo ai inā loaʻa,ʻai, a mālama paha ke kanaka i ke kaumaha o ke kino.
"ʻO ka pilikia," iʻike aiʻo ia, "he paʻakikī koʻikoʻi kēia o nā kānaka i ka hoʻoemiʻana i nā hapa nui.ʻO kā lākou manaolana i ka nui o ka meaʻai e kauʻia ma luna o nā haneli o nā mau mea eʻai mua nei. eʻai ana i kekahi mea e pōloli ai lākou ma hope aku. "
ʻOiaʻiʻo,'ōlelo nā Rolls,ʻo ka haʻiʻana i nā kānaka eʻaiʻuʻukuʻaʻole iʻoi aku ka holomua i ka hoʻolālāʻana no ka lehulehu. ʻO ka hāʻawiʻana i nā'āpana lima iʻoi aku ka maʻalahi o ka kūʻaiʻana, e hoʻomauʻo ia, a hiki i kēia mau'āpana ke olakino inā loaʻa nā calorie he nui. I loko o kāna pukeʻo The Ultimate Volumetrics Diet , kākā'ōleloʻo ia e hoʻonui i ka wai o nā meaʻai e hana i nā'āpana nui a me nā mea hoʻonani me ka lolo kalo.
ʻO nā ala maikaʻi e "eʻai i kou wai"
Hōʻike nā papa inoa e hiki iāʻoe ke "ʻai hou i kaʻaiʻuʻuku" ma o ka ho'āʻoʻana i kēia mau meaʻai:
- E hoʻomaka i kēlā me kēlā me kēiaʻai me ka sālaina haʻahaʻa a me ka milo, a ua hōʻoiaʻiaʻeluaʻelua no ka ho'ēmiʻana i ka helu o nā calorie i hala ma hope o kaʻaina
- E hoʻololi i nā lau kanu me ka loloa haʻahaʻa no nā meaʻai'ē aʻe, e like me kaʻiʻo a me ka palaoa
- E hōʻemi i nā meaʻai a me ka palaoa iʻole lākou e noho ma kahi hapahā o kāu pā
- ʻAmi e hoʻopiha i ka hapalua o kāu pāʻani me nā huaʻai i hoʻomākaukauʻia i kekahi ala e mālama ai i ka nui o ka calorie (ka mahu, ka louteeing, a me ka microwave)
- E ho'āʻo e hoʻohui i kahi hapalua aʻekolu paha o nā mea ulu ma mua o ka nui o nāʻano, ma mua o ka hoʻonuiʻana i ka nui o kahi huaʻai hoʻokahi
- E ho'āʻo i kahi'āpana o ka meaʻai maikaʻi, e like me ka lōʻihi - ke hoʻokiʻekiʻeʻana i ka balekale i ka hopena o kaʻai ma kahi o ka meaʻai.
Nā kumuhana:
Barbara Rolls, Kauka Polokalamu Nutrition. Pennsylvania State University. Nīnauele i hoʻopiʻiʻia i ka lā 30 oʻApelila, 2013.
Nā Rolls, BJ, Bell,ʻEA, Castellanos, VH, Pelkman, CL, Chow, M. a me Thorwart, ML (1999). "Ka nui o ka ikaika akāʻaʻole ka momona o nā meaʻai e pili ana i ka'ikehuhu i loko o nā'ōpū'eleʻa a me nā wahine nui." Ka MeaʻAmelika Huipūʻiwa Nutrition 69: 863-871.
ʻO Barbara Rolls a me Mindy Hermann. ʻO ka Ultimate Volumetrics Diet Harper Collins. 2012.