ʻO ka manaʻo e hiki iāʻoe ke lawe i kahi mea e hoʻonui ai i kou ola, he mea hoʻopunipuni, akā, hāʻawiʻia ka nui o nā huaora a me nā koleke ma ka mākeke. ʻIke i nā mea maʻalahi:ʻoi aku nā meaʻai no nā makahiki hou. I kekahi manawa i haʻiʻia mai iā mākou e pono keʻai i nā hua a me nā huaʻai, e hoʻopiha i ka pale i kahiʻai e nele?
Ma muli o ka loaʻaʻana o nā meaʻai e pono aiʻoe e mālama i kou kino a me ka maʻiʻole, nui ka poʻe i huli i kaʻoihana waihona-me nā kūʻai e pā ana i $ 23.7 biliona i ka makahiki 2007.
Ma kēiaʻano, e hoʻomauʻia ana kaʻimiʻana i kaʻimiʻana i nā mea e hoʻopau ai i nā loiloiʻana, he meaʻino paha, aiʻole ia, ua hoʻokuʻuʻia i waho o kou kino.
No laila, he aha kāu e hana ai no ka lōʻihi, ke ola kino?
ʻO ka mea mua, e hoʻomanaʻo i ke kumu maikaʻi loa o kēlā me kēia mea hoʻokūkū kahiʻai. ʻO nā pōkole waiwai i ka beta-carotene e pili ana i kahi maʻi liʻiliʻi o ke kanesa, e like paha, akā,ʻaʻole i loaʻa nāʻano palekana like me nā mea pīpeta. Eia kekahi mau mea hoʻopiha i laweʻia no ka lōʻihi a me ka noiʻi i pili iā lākou:
Kaomi
Mālama kēiaʻanoʻeleʻele i nā iwi me ka ikaika no ka puʻupuʻu a me ke aʻalolo a me ka laweʻana i ke koko. I ka makahiki 2011 o ka loiloiʻana i ka Health o nā wāhineʻo Iowa, kahi i huliʻia ai he 38,000 mau wāhine kahiko ma kahi o 22 mau makahiki,ʻo ka calcium wale nō ka mea iʻikeʻia e ka hopena i ka hopena o ka make -ʻo ia hoʻi,ʻo kēlā mau wahine e lawe ana i ka calcium (average 400-1300 mg / lā) he emi iki ka make i ia manawa.
ʻO ka hoʻohālikeʻana,ʻo nā manaʻo'ē aʻe o nā loiloi lōʻihi a lōʻihi paha, ua manaʻoʻo ka laweʻana i nā kāpili calcium hiki ke hoʻoulu i ka hopena o ka hāpai i ka naʻau a me ka hahau i nā wāhine. Ma muli o ka noiʻi kū'ē'ē,ʻoi aku ka maikaʻi e kamaʻilio aku i kāu kauka e pili ana i ka palekana o ka mea hana hoʻopihapiha.
ʻO ka Vitamin D
Hanaʻo Vitamin D me ka calcium e mālama i nā iwi i maikaʻi; hiki iā ia ke kōkua i ka paleʻana i kekahi mau maʻi a me nā maʻi'ē aʻe.
Hoʻopiliʻia i loko o kaʻili i mua o ke kukui o UV, no laila ua hopohopo nā mea e pili ana i ka hikiʻana o nā kānaka e noho ana i ka piʻiʻana o ka'ākau a me ka lā o ka lā i ka hoʻoilo. I ka makahiki 2007 o ka loiloiʻana o nā haumāna he 57,000 i loko o 18 mau hoʻokolohuaʻimi likeʻole, ua hoʻoholo i kahi kūlana palekana o ka vitamin D (400-600 IU) i hoʻonui i ka lōʻihi, ma o ka hoʻohaʻahaʻaʻana i ka hopena o kekahi mau maʻi āpau a me ka maʻi o ke kīpona maʻi a ma ka hoʻomaikaʻiʻana i ka ola nā maʻi me kēia kūlana.
I ka hoʻohālikeʻana,ʻaʻole i loaʻa i kahi haumānaʻo 9,000 mau mea komo ma ka Study Canadian Osteoporosis Study (CaMos) i ka pōʻino iʻole ka pōmaikaʻi e pili ana i ka waiwai o ka vitamin D ma kahi o 10 mau makahiki.
ʻO ka Vitamin B6
ʻO ka Vitamin B i loko o ka hanaʻana o nā neurotransmitters a me nā pūpū koko, a me ka hoʻoponoponoʻana i kahi o ka amino acid i kapaʻia homocysteine. No ka mea, uaʻikeʻia nā hua B e like me ka folic acid, B6, a me B12 i lalo o ka homocystine-ʻo kahi kūlana i ka maʻi liʻiliʻi o ka maʻi maʻi a me nā meaʻeha iʻikeʻia inā kōkua ka supplementation i kēia mau kūlana a hoʻonui i ka lōʻihi. Akā, i loko o nā haʻawina nui ākea, akā,ʻaʻole kēia mau hua B i hōʻoia i ka hopena, aiʻole ka paʻakikī, o ka maʻi maʻi o ka maʻi.
Pela no, ma ka imi ana i ka hopena o ka hopena B6 i ka ulu ana o ke kanesa, aole i loaa ka hopena o ka make.
ʻO Kaumana B12
ʻO nā kānaka i piha i ke 50 o ka makahiki he hikiʻole ke komo i ka B12-he pono no ke koko a me ke olakino - e like me ka maikaʻi. I ka wā ma mua, ua manaʻoʻiaʻo ka hua'ōlelo B12 (like B6), keʻole i ka hui pūʻana me ka acid folic, hiki ke kōkua i ka paleʻana i nā maʻi o ka naʻau a me ka hahauʻana, akā, ua nele loa ia. Ke hoʻomauʻia nei ka noiʻana eʻike ināʻike ka huaʻai B12 i ke kāohi a paleʻana i ka dementia, hiki iā ia ke hoʻoikaika i ka lōʻihi.
ʻO ka Vitamin C
Ponoʻia no ka hanaʻia o nā pū'ālā a me kekahi mau neurotransmitters, Hua'ōlelo C he mana antioxidant mana.
I ka makahiki 2009 ma kahi o ka 77,000 mau kānaka, ma waena o nā makahiki o 50 a 76 mau makahiki,ʻike lākou i ka poʻe i laweʻole i 300mg hua waina C no 10 mau makahiki he 24% ka nui o ka make i loko o kēlā manawa. akā,ʻaʻole hiki ke loaʻa ka pōʻaleʻa mai ka laweʻana i ka mau huaora C no nā mea paka ma kēia hui. Ke hoʻomauʻia nei ka noiʻi eʻike i ka kōkuaʻana o ka huaʻai C i kekahi mau maʻi āpau a me ka maʻi maʻi maʻi.
ʻO Selenium
ʻO ka mineral mine , ua hoʻohanaʻia ka selenium e lilo i nā enzymes antioxidant i loko o ke kino. Hoʻopili nā Antioxidants i nā hopena o nā pūnaewele pūnaewele a me ka hoʻolālāʻana i ke kaiapuni. ʻO keʻano o nā makahiki Selenium ma ka heluna kanaka e like me ka mahele o ka mineral ma ka lepo kahi e ulu ai ka meaʻai. ʻO ka loiloi 2008 o kahi kokoke i 14,000 mau mea i komo i ka United States i loaʻa kahi pilina lainaʻole i waena o nā'ā'ī o ka selenium i loko o ke koko a me ka make-ʻo ia hoʻi, ua pili nā haʻahaʻa o ka selenium me nā kiʻekiʻe kiʻekiʻe o ke kino,ʻoiai he kiʻekiʻe kiʻekiʻe. Uaʻike ka nui o nā haʻawina i nā mea hoʻopihapiha i ke ala o 100-200mcg; ke kuhikuhi nei nā kulekele kaiaulu e hōʻike i nā mākua i piha i ka makahiki 19 he mea eʻai ai i kēlā me kēia lā o 55 mcg / lā,ʻaʻole eʻoi aku ma mua o 400 mcg / lā.
ʻO Beta-Carotene
ʻO ka huaʻo'Amaila A i loaʻa i loko o nā huaʻaina a me nā huaʻai, nā meaʻai i waiwai i ka beta-carotene e pili ana i kahi maʻi liʻiliʻi o ka maʻi kanesa. ʻAʻole i hōʻikeʻia nā haʻawina i nā haʻawina beta-carotene i nā hopena like; ua hōʻike maoli kekahi i ka piʻi i ka make. ʻAʻole i loaʻa kahi uku kōkua i kēlā me kēia lā (RDA) no ka beta-carotene.
Kelehana Lalo
Hoʻohui ka noiʻi i nā pilikia ma keʻano o ka weheʻana i nā kumu hana ola (a iʻole "hōʻino" i nāʻano) e like me ka mea leʻaleʻa, hiki ke loaʻa ka pale no nā maʻi, kaʻai, a me ka hoʻolālā. He mau manawa paha ma mua o kaʻikeʻiaʻana e ka'enekema me ka maopopo e hiki i nā huaʻai a me nā minela ke kōkua i ka hoʻopili i ko mākou ola, a me ka nui. Mai hopohopo. E hoʻomanaʻo i ka nui o nā haʻawina i hōʻike i kaʻaiʻana o ka Mediterranean-style, me ka nui o nā hua a me nā huaʻai i kiʻekiʻe i ke fiber , e hoʻopuka ana i nā meaʻai kūpono no ka hapanui o nā kānaka.
Eʻike ponoʻoe e nīnau i kāu kauka aiʻole meaʻai kula ma mua o ka laweʻana i nā mea hoʻopiha. ʻAʻole maikaʻi kaʻoi aku, no laila,ʻaʻole megadose. ʻO nā huaora a me nā minela mai nā kumu (nā mea ikaika, nā huahana-nui, nā hua hua hoʻokahi-huapī) e hoʻonui. Hiki iā lākou ke hoʻopili i nā lāʻau e hiki ai iāʻoe ke lawe a hiki ke pilikia i nā kānaka me kekahiʻano maʻi.
Nā kumuhana:
Kahiki Makahiki: Nānā Paʻa. Ka PepaʻIke Kiʻi. Nā KulaʻOihanaʻAmelika Hui PūʻIa, ka Hale HoʻonaʻauaoʻAi Moku'āina.
ʻO Albert CM et al, Ka hopena o nā huaʻopa a me ka B ma ka hopena o nā hanu cardiovascular a me ka makeʻana i waena o nā wāhine i ka nui o ka maʻi no ka maʻi o ka maʻi maʻamau. ʻO JAMA . 2008; 299 (17): 2027-36.
ʻO Alice H. Lichtenstein, DSc; ʻO Robert M. Russell, MD. Nā Nutrition Kuʻuna: Meaʻai a iʻole mea Hoʻohui? ʻO JAMA. 2005; 294 (3): 351-358. Doi: 10.1001 / jama.294.3.351
Bjelakovic G. et al. ʻO nā mea hōʻailona Antioxidant no ka paleʻana i ka make ma nā mea ola maikaʻi a me nā maʻi i nā maʻi. Cochrane Database System Rev. 2008; 2: CD007176.
Bolland MJ et al. Hōʻalahiʻia ka'elīmu me kaʻole kaʻaila D a me ka pilikia o nā hanu cardiovascular: ke hoʻololi houʻia o ka Women's Health Initiative ka palena i ka dataset a me keʻano hōʻuluʻulu manaʻo. BMJ . 2011; 342: d2040.