ʻO ka paʻakai ma kaʻahaʻaina Low-Carb
Inā uaʻimiʻoe i kahi e ho'āʻo nui e noʻonoʻo e pili ana i kaʻai paʻakai maikaʻi loa, ua holo pahaʻoe i kekahi hihia. ʻO ka mea maʻamau, ua loaʻa iā mākou ka leka no nā makahiki 30-40 i hala iho nei i ka wā e hiki mai ai i ka paʻakai, "ʻo ka liʻiliʻi kaʻoi aku." Akā i kēia manawa, ua paʻakikīʻia ka manaʻo. E nānā i ka hihia a waiho pū i kekahi nīnau maʻamau e pili ana i kaʻaiʻana i kahi meaʻai pāʻani liʻiliʻi e hiki ke hoʻopili i ka nui o ka paʻakai e pono ai.
Pehea ka nui o ka sodium e'ōleloʻia?
Ma ka mahina o Iulai 2015 ((ma mua o ka hoʻokuʻuʻiaʻana o ka makahiki 2015) ua'ōlelo ka Dietary Guidelines for Americans: "ka palena o ka " heluna lehulehu " i ka laweʻana o ka sodium i 2300 mg (e pili ana i kahi teaspoon o ka paʻakai). Eia naʻe,ʻaʻole iʻikeʻia kahi hapalua o ka heluna kanaka i ka "heluna lehulehu,"ʻoiai uaʻoi aku ka nui o nā kānaka ma mua o 50,ʻApelikaʻAmelika a me nā mea'ē aʻe i loko o nā hui e kūpono ana i ke koko he nui e kāohi i ko lākou lilo i 1500 mg. Ua hoʻomau kaʻAhahuiʻAmelika i ka nohoʻana o kēlā me kēia kanaka i 1500 mg. (Ma ke ala,ʻaʻohe mea e hana i kēia.ʻOiai, he mea paʻakikī loa kēia e hiki ai iā mākou ke kamaʻilio me he mea maikaʻi paha ka'ōleloʻana i kekahi mea i loaʻa i kahi mea liʻiliʻi loa o nā poʻe o ke ao holoʻokoʻa. i ke kepekema.)
Nā pōmaikaʻi
ʻO ke kumu e'ōleloʻia ai e hoʻohālikelike i ka laweʻana i ka paʻakai, aia kahi ma waena o kaʻaiʻana i ka nui o ka paʻakai a me ke kiʻekiʻe o ke koko.
Eia naʻe, aia nā mau hōʻailonaʻelua:
1)ʻOiai ka heleʻana mai kahiʻai nui-paʻakai i kahiʻai maikaʻi-paʻakai ka mea e emi ai ka emi o ke koko, no ka nui o nā kānaka e hele mai ana mai kahiʻai kūpono i kahi haʻahaʻa haʻahaʻaʻaʻole i maikaʻi iki. Ma hope o ka nānāʻana i ka hihia, i ka makahiki 2013, ua hōʻikeʻia e ka Institute of Medicine i kaʻikeʻole he mauʻike e hōʻike ana i ka hōʻemiʻana i kaʻai sodium ma lalo o 2300 mg e loaʻa ai ka pōmaikaʻi.
Uaʻikeʻoleʻia nā hoʻopili houʻana i ka heluna nui o ka lāhui ma waena o ke koko a me kaʻai paʻakai,ʻoiai he mau mea pono ka poʻe e hoʻopōmaikaʻi ana, e lawe iā mākou i:
2)ʻO ka poʻe i loaʻa ka pōmaikaʻi i ka nui o ka paʻakai,ʻo ia ka mea i kapaʻia he "paʻakai paʻakai," kahi i manaʻoʻia he 10-20 pakeneka o ka lehulehu. ʻO nāʻelemākule,ʻAmelika-ʻAmelika, a me nā kānaka i ke koko kiʻekiʻe ke paʻakikī i ka paʻakai.
Ināʻoluʻoluʻoe i ka paʻakai, pono paha kaʻikeʻana ia mea,ʻoiaiʻo ka mea pono wale nō eʻike aiʻoe e kakali a hiki i ka nui o ke koko aʻike i ka hoʻoemiʻana i ka paʻakai. Akā, aia nā hōʻike hōʻike e hiki i nā kānaka paʻakai paʻakikī ke pilikia nui i nā maʻi o ka maʻi keʻole ka mālamaʻia o ke koko. Hoʻokahi noʻonoʻoʻo kēlā me kēia mea eʻona ai ka paʻakai ke hoʻonāukiuki a me nā hopenaʻino'ē aʻe. Nui nā mea i aʻoʻia e pili ana i kēia.
Ka Honua Iʻa
Nui nā hoʻopaʻapaʻa ma kēia wahi! 'Ōlelo kekahi poʻe kaumāna,ʻo ka nui o ka nui o ka poʻe sodium eʻai (i kahi 3500 mg, aiʻole 3.5 grams) he ala nui loa, aʻo kekahi poʻe e'ōlelo anaʻo ia ka hoʻohālikelike pono loa o keʻano kūpono. Uaʻike au i nā mea akamai e'ōlelo ana e hiki i ka 5 a 6 mau papa o ka sodium i kēlā lā kēia lā ke hele haʻahaʻa, akāʻo lākou a pau e hoʻohui i nā mea iʻoi aku ma luna o kēia.
Keʻai neiʻoe i kahi paʻakai nui?
Inā eʻailaʻoe i ka'ōpala a nui kaʻai i ka home, eʻai pahaʻoe i ka nui o ka paʻakai i kēlā me kēiaʻano. Akā inā eʻaiʻoe i ka nui a / aʻai paha i nā mea i hoʻomākaukau a hōʻolaʻia, hiki ke heluhelu i nā pākuhi wikiwiki! Wahi a nā Centers for Disease Control and Prevention,ʻo ka mea maʻamau iʻAmelika Hui Pūʻia i kahi oʻekolu hapahā o ko lākou sodium mai nā haleʻai, hoʻomākaukau, a me nā mea i mālamaʻia , akāʻo ka 5% wale nō i hoʻohuiʻia i kaʻaiʻana o ka home a 6% mai ka meaʻaila paʻakai. i ka pākaukau.
Mea Hōʻona Kūʻai: Wendy's Quarter Pound Cheeseburger: 1220 mg o ka sodium (290 o ia mea i loko o ka momona o kaʻiʻo, 330 i loko o ke kī, 390 i ka hīnati, a me nā mea i koe i loko o ka condiments).
ʻAʻole wau e piʻo nei iā Wendy's, BTW - kokoke i nā haleʻaina'ē aʻe e like me kēia.
Nā pōʻino mai ka liʻiliʻi loa
He wahi kēia i loaʻaʻole ka nui o ka noiʻiʻana, akāʻo kekahi o nā hana mua e pili ana. ʻO kekahi o nā haʻawina hoʻolālā (ka nui o lākou i hōʻike mai iā lākou iho) ua hōʻikeʻia ka piʻiʻana o ka "makeʻana o ka maʻi" a "ke kumu make" no nā kānaka eʻai ana i ka meaʻai paʻakai, akā he paʻakikī ke haʻi aku i nā hana pilikino i hiki ke lilo i kēia. ʻO kahi laʻana, hiki i ka poʻe maʻi keʻaiʻole i ka meaʻai,ʻo ia hoʻi keʻano o ka mea maʻamau, eʻai ana lākou i ka paʻakai.
No ka hoʻoponoponoʻana i kēia, ua lawe kekahi poʻe kānaka noiʻi ma'Asetaela i kahi hui kanaka e like me keʻano diabetes heʻano 2 i aʻoʻia e mālama i kaʻai o ka paʻakai (ʻoi aku ka nui o ke koko). Ua ukaliʻia lākou no nā makahiki he 10. Hiki iāʻoe ke hoʻomaopopo i ka paʻakai o ka meaʻai ma ka kohiʻana i kā lākou mimi no ka hola 24, a ua nānāʻia kēia poʻe ma kēiaʻano i nā manawa he nui ma mua o 10 mau makahiki. Nā hopena:ʻO ka emi o ka paʻakai o nā mea hui,ʻo kaʻoi aʻe ka nui o ka make! ʻO ka makeʻana o ka maʻi maʻamau a me nā mea a pau - iʻoi aku ke kiʻekiʻe o ka makeʻana ma ka poʻe iʻai i ka nui o ka paʻakai.
No ke aha i pilikia ai i kaʻaiʻana i ka paʻakai liʻiliʻi? ʻO ke koko a me nā mea'ē aʻe o ke kino (lymph, kahe, a me ka wai e pili ana i kā mākou mau kiko) heʻano liʻiliʻi, no nā kumu maikaʻi. Hoʻohana mākou i ka sodium (a me ka chloride, kekahiʻano o ka paʻakai) ma ka'āpana a he nui nāʻano, a he maʻalahi paha e noʻonoʻo i nā mea e hiki ke hana maikaʻi ināʻaʻole lawa iā mākou. ʻO kekahi o nā meaʻoluʻolu nui aʻe,ʻo kaʻai paʻakai liʻiliʻi e hiki ke hoʻonui i ka hoʻoikaika o ka insulin i nāʻiʻo o kekahi poʻe. Ua hōʻike nā mea noiʻi o ka huliʻana i ka maʻi diabetal i ka paʻiʻana i nā alakai me nā hua o ka neurohormonal e hiki ke hopena mai i ka meaʻai paʻakai liʻiliʻi, i nā mea'ē aʻe i kekahi poʻe, akā eʻae maiʻaʻole mākou iʻikeʻuʻuku ma kēia wahi.
ʻO kaʻai paʻakai a me nā'āpana haʻahaʻa-haʻahaʻa
Hiki iā mākou keʻai i kaʻai pālūlū ka hopena i ka paʻakai? Ke noʻonoʻo nei kekahi poʻe noʻonoʻo (e like me ka mea iʻole ma kekahi poʻe). I loko o nā hebedomaʻelua mua o kahiʻaiʻuʻuku-carb ( ketogenic ), hoʻokuʻu ke kino i ka wai nui, a me kekahi mau mea ponohu e like me ka sodium a me ka potassium. ʻO kekahi mau kauka e launa pū me ka hanaʻana me nā meaʻai liʻiliʻi i kā lākou mau maʻi e'ōlelo maoli i ko lākou mau maʻi eʻai i ka paʻakai nui i kēia manawa e kōkua e hōʻemi i ka "Atkins maʻi" - e maʻi ana i ka hebedoma mua. Hāʻawi pinepine lākou i ka manaʻo e inu i nā kīʻahaʻelua o ka momona a iʻole ka paila i kēlā me kēia lā i kēia manawa.
ʻO nā mea'ē aʻe,ʻo ia hoʻiʻo Drs. ʻO Stephen Phinney lāuaʻo Jeff Volek, ke manaʻoʻoe he mea nui ka paʻakai o nā kānaka ma nā kīʻaha ketogenic lōʻihi, keʻano he poʻe mākaʻi aʻoihana paha. Ke kuhikuhi nei lākou i nā hōʻike e hiki i nā kānaka ma nā meaʻai ketogenic ke hoʻonui i ka sodium. I ka Art and Science of Low Carbohydrate Living , ke'ōlelo nei lākou i ka poʻe e hoʻonui i ka 2-3 grams o ka sodium i ka meaʻai i kēlā me kēia lā, keʻole lākou e manaʻo ana i ke kukui a me ka hanaʻole. (ʻAʻohe oʻu manaʻo i loaʻa iaʻu kahi paʻakai nui, akā,ʻaʻole wau he mea kaumaha.)
He aha kā mākou e hana ai?
E like me ka poʻe o mākou e loaʻa ai ka waiwai mai nā meaʻai liʻiliʻi liʻiliʻi eʻike pono loa,ʻaʻole i kūpono nā'ōlelo aʻo a ke aupuni a iʻole nā hui olakino maikaʻi i kēlā me kēia! Loaʻa iaʻoe eʻike i ka mea e hana ai iāʻoe. E hōʻoia i ka nānāʻia o ke kahe o ke koko. E pale i nā meaʻai i hoʻoponoponoʻia. Inā kiʻekiʻe kou piʻi koko, e hoʻomanaʻoʻoe e hahai neiʻoe i kahiʻai ola haʻahaʻa-haʻahaʻa, i hōʻikeʻia e kōkua ai i ka noʻonoʻo i ke koko no nā kānaka he nui. Inā hanaʻole kēlā hana, e ho'āʻo e hōʻoki i ka paʻakai.
Nā kumuhana:
Nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. E kiʻi i nā mea pono: nā kumu o ka sodium i kāu pānaʻi, hoʻopukaʻia ma ka pūnaeweleʻo June 2012
Nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. Nā Kāpana Hana Nā Hāʻawi i ka Loaʻa o ka Hoʻomahu Aku Sodium - United States, 2007-2008 . > Kaupili > a me ka Honua Makahiki > Hōʻike >. Feb. 10, 2012 61 (05); 92-98
Ekinci, Elif, a. al. "Nīnē Nono Nunu a me ke Kalohelohe i nā maʻi me keʻano 2 Diabetes". Ka mālama maʻi diabetes. March 2011 vol. 34 no. 3 703-709
ʻO O'Riordan, Michael. "Pehea ke ala haʻahaʻa e pono ai e hele? (ke kākau inoaʻia) Medscape Web Site Mei 16, 2013
Mente, Andrew a me. al. ʻO ka hui o ka sodium sodium a me ka potassium Excretion ma ke koko. ʻO ka nūpepaʻo New England Journal of Medicine. ʻApelila 14, 2014. 371: 601-611.