I ka pōkole-ʻaʻole. ʻO ka meaʻoiaʻiʻo, he mea hilahila paha ka hopohopoʻana i nā momona maikaʻi e hoʻonāukiuki iāʻoe i kēiaʻai maikaʻi.
ʻO ka momona kahi māhele nui o ka meaʻai maikaʻi . He kumu ia o ka ikehu, e hana i ka mahele o ka nui o nā huaora, e hāʻawi ana i ka uhiʻana no ko mākou kino, a kākoʻo i ka hanana o nā pūnaewele. Eia naʻe,ʻo ka hui pūʻana o kekahi mau momona me ka piʻi nui o ka maʻi o ka maʻi, a me ka hopohopo e pili ana i ka helu nui o nā calories ma ka momona o ka momona, ua hopena i nā'ōlelo aʻo nui i nā makahiki i hala iho nei e hoʻohana i ka mea momona.
ʻO kēlā'ōlelo, uaʻike mākou i nā meaʻai a me nāʻano o ka nohona o ke Kaiwaenahonua-kahi i nui loa ka laweʻana i nā mea momona, nā momona i hoʻonāukiʻia, mai ke kumu lāʻau mai, kahi i pili nui i kaʻai o ka'āina-ua hōʻikeʻia e hoʻemiʻia ka nui o nā maʻi. , e like me nā maʻi maʻi a me nā maʻi maʻi. Ma kēia māhele o ke ao nei,ʻo ka piʻiʻana o ka momona a me nā maʻi kūlohelohe e pili ana me nā wahi kahi e neʻe koke aku ai nā kānaka mai kā lākouʻai pono'ī i kahi moʻomeheu o nā meaʻai.
Hōʻikeʻia nā hōʻike mai ka papahana kūikawā, kahi hoʻonaʻauao kūpono i hoʻonuiʻia i kaʻikepili hoʻomanaʻo nui, ua hōʻoia i ka meaʻai'āina Mediterranean , i hoʻopili pūʻia me kaʻailaʻoliva wahine'alapiopio a hapa paha, he hopena maikaʻi loa ia ma ka olakino.
ʻO ka meaʻoiaʻiʻo,ʻo ka US Dietary Guidelines e hōʻike nei i kēia mau mea "he'ōlelo hoʻomanaʻo i ka meaʻai e hoʻoikaika i ka nānāʻana i nāʻano momona o ka meaʻai aʻaʻole hoʻi e hoʻemi i ka momona." Heʻike kēia i nā momona i hoʻomahaʻoleʻia, ka momona a me ka momona.
ʻAʻole nā Kupa a pau
ʻO nā momona i hoʻonāukiʻia i kaʻai o ka Mediterranean e hōʻikeʻia ana he ola olakino. ʻO nā momona momona i nui loa i kaʻolivaʻaila, a me ka hui pūʻana o nā momona mono a me polyunsaturated i nā hua'ōlelo, e like me nā lapalapa o ka LDL cholesterol.
Eia kekahi,ʻo kekahi mau mea maikaʻi o kaʻaiʻana i ka iʻa o ka iʻa, kahi mea nui o kaʻai, hiki ke loaʻa mai nā mea kiʻekiʻe o omega-3 momona polyunsaturated .
Hoʻomoʻaʻia nā momona momona i ka liʻiliʻi i loko o kaʻaiʻai Mediterranean, kahi eʻai mauʻia ai nā meaʻai a me nā'ōpala piha a pau loa a pau kaʻai i ka mea pinepine. Akā naʻe,ʻaʻole like nā momona i hoʻonāukiʻia, a ua nui ka hoʻonuiʻia i ka hikiʻana i nā kinona momona maʻemaʻe i nā hua laʻau hua puaʻa, e like me ka cheese a me ka yogot mai nā kao a me nā hipa i ka Moana Pākīpika. ma mua o ka lawaike i hanaʻia ma ka hapanui o nā supermarkets maʻAmelika Hui Pūʻia a meʻEulopa.
Akā,ʻaʻoleʻo ka nui o ka momona i hana iaʻu?
ʻAʻole kāpili wale ke kino i nā calorie i loko o nā meaʻai, hoʻopauʻia nā calories, a lawe i nā mea i koe i ko kāua pūhaka. Ma muli o ka inoa o ka inoa, ka momona i kā mākouʻai,ʻaʻole ia he kumu maʻalahi o ka liloʻana i mea momona.
ʻOiai uaʻike mākou i ka nui a me ka hoʻolālā he mau mea nui o ka mālamaʻana i ka paona, ua nui ka hoʻomaopopoʻana o nā hopena o nā hui meaʻai e pili ana i ke koko a me ka nui o ka insulin,ʻoi aku paha ka nui ma mua o ka heluʻana i nā calories.
Hōʻailonaʻia kaʻai kaiapuni o nā meaʻai maikaʻi e like me nā meaʻai'ē aʻe, e like me nā meaʻai momona liʻiliʻi, ke pili i ka pohō kaumaha.
E noʻonoʻo i nā mea momona
ʻOiaʻiʻo,ʻaʻole mākou eʻai i nā meaʻai i kahi kaʻawale. He mea pono e noʻonoʻo ināʻo nā momona a mākou eʻai ai i loko o nā mea maoli, nā meaʻai kūpono, a me nā meaʻai'ē aʻe i loko o ia mau koho. Eia kekahi laʻana, he kumu maikaʻi nā'ōmole, he mau hua hua, a me nā minela, a me nā momona maikaʻi. ʻO ka iʻa kahi kumu maikaʻi o ka protein a me ka konupūmā, me ka hui omega-3.
ʻO kaʻoihana momonaʻoi loa o kaʻaiʻai Mediterranean, no laila, he wahineʻailaʻoliʻoli hou . ʻAʻole wale i loko o ka hapa nui o nā momona momona momona, akā, ua waiwai nui hoʻi i nā huaʻaila A me nā antioxidants polyphenol .
ʻO kēia mau antioxidants,ʻo kahi o kekahi o ia mau mea kūponoʻole i ka hinuʻoliva wahine hou, he kuleana nui paha ia i ke kāohiʻana i ka hana i kapaʻia he oxidation o cholesterol, i manaʻoʻia he kumu koʻikoʻi i ka hoʻouluʻana i nā maʻi e like me ka maʻi maʻi a me ka hahau.
ʻO ke koʻikoʻi o kēia mau mea'alapili i hui waleʻia i nāʻolivaʻoliʻoli hou, uaʻikeʻia e ka European Safety Food Safety, aʻo nāʻaila me nā kiʻekiʻe kiʻekiʻe o kēia mau pūnaewele, hiki iā lākou ke lawe i ke kuleana olakino ma nā aupuni Pākīpika. ʻO nā kūlana kiʻekiʻe o kēia mau antioxidants pono e hiki keʻikeʻia i loko o nāʻailaʻoliva'ōpiopio'ē aʻe i loaʻa i kaʻahi peppery, no laila he mea kūpono ia e loaʻa ai i kaʻono no kaʻailaʻaila.
ʻO kahi'ōlelo mai ka Dr. David L. Katz
He Kūkākūkā Kauka Lapaʻau Kiʻekiʻe a me ka Hoʻokumu Kaupapa Ola Ola Loa
ʻO nā paona e pili ana me nā hualoaʻa maikaʻi maikaʻi loa - ka lōʻihi a me ka ikaika-i nā wahi holoʻokoʻa o ke ao nei he mea koʻikoʻi loa aʻano likeʻole. ʻO ka mea a lākou e hoʻohui nei,ʻo ia ka mea e hoʻokūkūʻia i nā meaʻai liʻiliʻi liʻiliʻi,ʻo keʻano nui nā mea kanu (nā huaʻai, nā hua, nā kīʻaha piha, nā pi, nā lelo, nā nati, a me nāʻanoʻano), a me ka wai no ka make wai. Ua likeʻole lākou me kaʻikeʻana i nāʻike he nui akāʻo ka mea nui i waena o lākou,ʻo ia ka pae o nā meaʻokoʻa likeʻole, kahi momona a momona.
ʻO kekahi o nā meaʻai maikaʻi loa o ka honua, e like me ia i ho'ākākaʻia maʻaneʻi, ua kiʻekiʻe loa i ka momona; ʻo kekahi he haʻahaʻa loa. ʻAʻohe mea i piha i ka momona momona. ʻO ka heleʻana, e like me ka wā ma mua,ʻo ka hoʻoikaikaʻana i nā meaʻai maikaʻi i nā hui kūpono heʻoi aku ka nui ma mua o ka nānāʻana i ke kiʻekiʻe o kahi kūkākūkā kūpono.
> Kālā:
> Estruch R, et al. Ka hopena o kahiʻaʻai Mānaike Nui ma luna o ka Bodyweight a me ka Waist Circense: kahiʻike o ka hopenaʻelua o ka hōʻike mua i hoʻoholoʻia. ʻO ka Lancet Diabetes & Endocrinology . Volume IV, Paʻi 8, 666-676.
> Keʻena o ka Puʻiʻana i ka maʻi a me ka Promotion Health. 2015-2020 Dietary Guidelines no nāʻAmelika. https://health.gov/dietaryguidelines/2015/.
> Manaʻo. ʻO Prevencion con Dieta Mediterranea. http://www.predimed.es/
> Satani I, et al. Loss Likō me kahi Haʻona-Mākiʻeluʻa, Mediterranean, aiʻole Low-Fat Diet. N Engl J Med . 2008; 359 (3): p. 229-41.