Ka ikaika o ka ikehu, ka hopena no ka maʻi kanesa
ʻO ka huaʻai he mea momona o ka meaʻaiʻelemakule, e kōkua ana iāʻoe e pale i nā maʻi mau loa e like me ka maʻi maʻi maʻi maʻi maʻi, diabetes, a me kekahi mau maʻi lapaʻau-me ke aloha i ka hoʻolālā o nā loiloi lōʻihi e lōʻihi i hoʻokuʻuʻia i ka New England Journal of Me nā lāʻau lapaʻau i ka makahiki 2013, aia nāʻike ikaika e hiki i nā hua o nāʻano a pau ke kōkua iāʻoe e ola lōʻihi,ʻoi. I loko o kēlā noiʻi, e pāʻani ana i kaʻae hoʻokahi o nā hua i kēlā lā i kēia lā i ka 20% o ka make o ka make i loko o 30 mau makahiki.
Eia kekahi, he pepa i 2015 i pukaʻia ma ka JAMA Internal Medicine - e komo ana ma luna o 200,000 mau kānaka ma ka US a me Kina-uaʻike pū nō hoʻiʻo kaʻaiʻana i nā'ōpala e hiki ke hoʻonui i ka lōʻihi.
NĀ Kino a me ke Ola Nui
ʻO nā meaʻai he wahi mau o kaʻai kanaka no nā makahiki he mau makahiki. ʻO ka hōʻikeʻana o nā huapalapala i meaʻai i ka US Food and Drug Administration (FDA) i ka makahiki 2003 e hoʻopuka i kahi koi kūikawā kūikawā e'ōlelo ana i nāʻikeʻepekema eʻike nei i kaʻaiʻana i ka 1.5 o kekona (42g) o nā nīkeke i kēlā lā i kēia lā e hoʻemi i ka hopena o ka puʻuwai maʻi.
Ua hōʻikeʻia i nā noi hou i kaʻaiʻana i nā pūpū i kahi maʻi liʻiliʻi o ke kanulau maʻi, ka maʻi pīpīpili, a me diverticulitis, me ka nui o nā hōʻailona maʻi e like me ka mimiko, ke hoʻoikaikaʻana o ka insulin, ka maʻi meka, a me ka momona momona.
Hiki iāʻoe ke mālama i kou ola lōʻihi?
No ka hoʻoholoʻana inā e emi iho ka nui o nā huapalapala i ka makeʻana o nā mea make,ʻo nā mea noiʻi mai ka Harvard School of Health,ʻo Brigham a me nā Haukapila a me nā wahi'ē aʻe iʻimi ai i kaʻikepili maiʻelua mau loiloi lōʻihi.
ʻO ka mea mua,ʻo ia ka NānāʻImi Haumāna, kahi hoʻokolohua hoʻokolohua pilikino e pili ana i nā hopena o ka nohona e pili ana i ka olakino lōʻihi o nā wāhine. ʻO ka lua o nāʻikepili i hoʻonohonohoʻia e nā kāne kāne i kālepaʻia no ka hoʻokoeʻana i nā Haumāna.
Ua hoʻolālāʻia nā mīkini kiʻi meaʻai mai nā wāhine he 76,000 a me 42,000 mau kānaka iʻoi aku iʻekolu makahiki.
Ma ka nīnau no kaʻaiʻana, ua nīnauʻia ka poʻe komo i ka manawa iʻai pinepine ai lākou i kahi 1oz (28g) lawelawe o nā hua'ōlelo:ʻaʻole, hoʻokahi aʻekolu manawa i kēlā me kēia mahina, hoʻokahi manawa ma ka pule, ke ala a pau i kekahi manawa i kēlā me kēia lā.
Ma hope o ka noʻonoʻoʻana i nāʻikepili he 30 makahiki,ʻo ka hopena e pili ana i kaʻaiʻana i ka 1oz (28g) o nā hua i kēlā lā i kēia lā i ka 20% ka mea i make i ka make no kekahi kumu, e like me ke kanesa, i nā maʻi maʻi, a me nā maʻiʻeha.
ʻO ka hua hea kahi mea maikaʻi?
Nīnau nā meaʻai i nā mea kanu wale nō i nā lāʻau e like me nā walnuts, nā almonds, nā'ōpala, a me nā kūmole, a iʻole paha eʻai ana i ka pīni (he hopume wale nō,ʻaʻole he'ōmole maoli). Ua kūlike ka hopena o ka makeʻana, inā paha eʻai mau nā haumāna i nā hua lāʻau a iʻole nā pī.
ʻAʻole anei kēia poʻe kānaka ola maikaʻi e hoʻomaka ai? ʻO nā haumāna, he mau kahu hānai, aʻo nā kāne kāne i kāʻiliʻia mai nāʻoihana olakino e like me ka optometry, ka'anikō, a me kaʻepekema noiʻokoʻa - he mea i manaʻoʻia e hōʻiliʻili i nā mākua e hoʻolālā a makemake e hana i ka loiloi lōʻihi i nā haʻawina olakino.
Hōʻike kaʻimi noiʻi e hoʻonani pinepine nā meaʻai i ka meaʻai, hikiʻole ke puhiʻia, aʻoi aku i kaʻaiʻana i nā mea hou, a loaʻa ka hoʻoikaika mau.
No kaʻikeʻana i kēia, ua hoʻololi nā mea noiʻi i nā mea koʻikoʻi pilikia, e like me ka hoʻohanaʻana o ka ikehu o ka poʻe , ka hoʻohanaʻana i ka waiʻona a me kaʻulaʻula a iʻole ka mea i hanaʻia, nā meaʻoihana, etc.
ʻOiai e hiki ke hiki i nāʻano hana olaʻole iʻikeʻia ma ka hōʻuluʻuluʻana, ua kuhikuhi nā mea noiʻi ua loaʻa iā lākou kahi pilina "dose". ʻO ia hoʻi,ʻo ka nui o nā mea iʻai i nā nati,ʻo ka emi iho i ka make. Eia kekahi laʻana,ʻo kaʻaiʻana i nā hua liʻiliʻi wale nō i ka hebedoma, ua piliʻia i 7% ka nui o ka make o nā kāne a me nā wāhine, akā,ʻo kaʻaiʻana i ka hua hoʻokahi aʻoi aʻe paha i kēlā me kēia lā i kahi 20 pohō ka make.
ʻOiaiʻaʻole ia e hōʻoia i ka olaʻana o nā meaʻai i ka lōʻihi, ua hōʻike ka hana i kaʻaiʻana i nā hua'ōlelo i maʻa mau me ka lōʻihiʻoi aʻe.
He aha ke kumu e ola ai i kahi meaʻai?
ʻO ka'ōpala kahi kumu nui o ka momona o ka momona maikaʻiʻole, ka momona o nā mea kanu, protein, a me nā huamela a me nā mineral, me nā antioxidants-ʻo ia mau mea a pau e pili ana i ka maʻi liʻiliʻi. Hoʻokumuʻia ka meaʻai i nā kulekeleʻaiʻai a FDA o ka FDA i loko o kaʻano kīpila like me kaʻiʻo a me ka pi.
Ua hopohopo kekahi poʻe no ka loaʻaʻana o ke kaumaha keʻai lākou i nā huapalapala, akā, no ka mea,ʻaʻole iʻoi aku ka kiʻekiʻe o ke kino o nā kānaka eʻai mau i ka nīnaʻi ma mua o nā meaʻaiʻole, e like me ka 2008 i loko o The Journal of Nutrition. Heʻoiaʻiʻo kēia ma muli o kaʻaiʻiaʻana o nā calorie e ka'ōlohelohe maʻamau i ka nui o ka 250 mau calories i kēlā lā kēia lā ma mua o nā kānakaʻaʻole iʻai i nā hua'ōlelo.
Ke laina lalo: Aia i kaʻike ikaika e hiki i kaʻaiʻana i nā pine i nā manawa a pau ke hoʻonui i kou olakino a me kou lōʻihi. ʻAʻole iʻikeʻia kēia mau nānāʻana ma waena o nā'ōhinu a me nā'ōmole, a iʻole nā kānati iʻole i ho'ākākaʻia. Hoʻohuiʻia ka paʻakai nui i ke koko koko kiʻekiʻe, akā naʻe,ʻo ka maikaʻi loa ke kohoʻana i nā peni kūmoleʻole aiʻole ka liʻiliʻi ma ka manawa hiki.
> Kālā:
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> Pono N Luu et al. "ʻO ka hoʻolālāʻokoʻaʻana o ka hui o ka'ūina Nut a me ke Peanut me ka helu kūpono a me ke kumu kūpono." ʻO JAMA ma loko o ka lāʻau kau. 2015. doi: 10.1001 / jamainternmed.2014.8347.
King JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "NīʻAi a me nā Peanuts e like me nā Pūpū o kahiʻAi Ola." J Nutr. 2008 Sep; 138 (9): 1736S-1740S.
>ʻO Ying Bao,ʻo Jiali Han, Frank B Hu,ʻo Edward L Giovannucci, Meir J Stampfer, Walter C Willett, a me Charles S Fuchs. ʻO ka hui o kaʻaiʻana i kaʻai me ka nui a me ke kino kūpono. N Engl J Med. 2013; 369: 2000-11.