Hoʻololi ka poʻe i ka papaʻai "mea kanu" no nā kumu he nui - e lilo i ke kaupaona, e ikaika hou, e hoʻoliʻiliʻi i ka maʻi o ka maʻi maʻi maʻi, e hoʻemi i ka nui o nā lāʻau e pono ai ... He nui nā kumu nunui! I mea e hōʻeuʻeu hou aku ai iā ʻoe, eia nā keu pono o ka papaʻai mea kanu. A inā hoʻoholo ʻoe e ʻai i nā holoholona liʻiliʻi, a laila e hoʻoiho i kaʻu polokalamu kelepona me nā loina no nā mea kanu lāʻau - ʻono a maʻalahi hoʻi, e kōkua iā ʻoe iho.
- Hoʻoemi i ka mumū i ke kino
Inā ʻoe e ʻai i ka ʻiʻo, ka tī, a me nā meaʻai i hana nui ʻia, e hoʻokiʻekiʻe ʻia paha nā pae o kou kino. Hoʻomaʻamaʻa wā pōkole (ʻo kahi laʻana, ma hope o kahi ʻeha) he maʻamau a pono ia, akā ʻaʻole maʻamau ka mumū e mau ana no nā mahina a mau makahiki paha. Hoʻopili ka mumū mau me ka hoʻomohala ʻana o atherosclerosis, puʻuwai puʻuwai, hahau, diabetes, maʻi autoimmune, a me nā mea ʻē aʻe. ʻO kahi laʻana, aia he hōʻike e hoʻonui kaʻiʻo ʻulaʻula i ka mumū a hiki ke hoʻomaka i ka maʻi ʻaʻai. Hiki iā ʻoe ke heluhelu e pili ana i ka makaʻu o ka mumū mau a me nā meaʻai e kū ai ma aneʻi.
ʻO ka meaʻai mea kanu he hopena anti-inflammatory kūlohelohe no ka mea he waiwai ia i ka fiber, antioxidants, a me nā phytonutrients ʻē aʻe. Eia nō naʻe, ʻoi aku ka liʻiliʻi o nā mea hoʻonāukiuki e like me ka momona momona a me nā endotoxins (nā ʻawaʻawa i hoʻokuʻu ʻia mai ka bacteria a loaʻa mau i nā huahana holoholona). Ua hōʻike ʻia nā haʻawina ʻo C-reactive protein (CRP), kahi hōʻailona o ka mumū i loko o ke kino, ua hoʻemi nui ʻia i ka poʻe e ʻai i ka meaʻai mea kanu.
- Kulu ka pae o ke kōkoʻolā i ke koko
ʻO ka cholesterol kiʻekiʻe i ke koko he mea kōkua nui i ka maʻi cardiovascular a me nā hahau, nā mea pepehi nui ʻelua ma ke ao Komohana. ʻO ka momona momona, loaʻa ma ka ʻiʻo, ka moa, ka paʻakai a me nā huahana holoholona ʻē aʻe, ʻo ia kekahi o nā kumu nui o ke koko kiʻekiʻe. Hōʻike nā haʻawina i ka wā e hoʻololi ai i kahi meaʻai mea kanu, hāʻule nā pae cholesterol koko ma 35%. I nā manawa he nui, ua like kēia ho'ēmiʻana i nā hopena o ka lāʻau lapaʻau - akā me ka nuiʻole o nā hopena pili!
- Kākoʻo i ka flora ʻōpū maikaʻi
Noho nā trillions o nā microorganism i loko o kā mākou kino, ka mea i kapa ʻia ʻo microbiome (ka microbiota a i ʻole flora ʻōpū o ke kino). Hoʻomaopopo ka nui o ka ʻepekema i ke koʻikoʻi o kēia mau microorganism i ko mākou olakino holoʻokoʻa: ʻaʻole lākou e kōkua iā mākou e ʻeli wale i ka meaʻai, akā hana pū lākou i nā meaola kūpono, hoʻomaʻamaʻa i ka ʻōnaehana pale, hoʻohuli a me nā genes, e mālama pono i nā ʻōpū o ke kino, a kōkua i ka pale ʻana. mai ka maʻi ʻaʻai. Ua hōʻike ʻia kahi noiʻi i kā lākou kuleana i ka pale ʻana i ka momona, diabetes, atherosclerosis, autoimmune maʻi, maʻi ʻōpala, a me nā maʻi ate.
Kōkua nā mea kanu i ke kūkulu ʻana i kahi microbiome ʻōpū olakino: ʻo ka fiber i loko o nā mea kanu e paipai i ka ulu ʻana o ka hua bacteria "aloha". Akā ʻo ka meaʻai ʻaʻole waiwai i ka fiber (no ka laʻana, e pili ana i nā huahana dairy, hua manu, ʻiʻo), hiki ke hoʻoikaika i ka ulu ʻana o nā bacteria pathogenic. Ua hōʻike ʻia nā haʻawina i ka wā e ʻai ʻia ai ka choline a i ʻole carnitine (loaʻa i loko o ka ʻiʻo, ka moa, ka iʻa, nā hua manu, nā huahana waiu), hoʻopuka ka maʻi bacteria i kahi mea i hoʻololi ʻia e ke ake i kahi huahana ʻona i kapa ʻia ʻo trimethylamine oxide. Ke alakaʻi nei kēia mea i ka ulu ʻana o nā pā cholesterol i loko o nā kīʻaha koko a pēlā e hoʻonui ai i ka hopena o ka hōʻeha puʻuwai a me ka hahau.
- Aia nā hoʻololi maikaʻi i ka hana o nā gen
Ua loaʻa i nā ʻepekema kahi ʻike kupaianaha: hiki i nā mea pili i ke kaiapuni a me nā nohona ke hoʻohuli i kā mākou mau ʻāpana. ʻO kahi laʻana, hiki i nā antioxidant a me nā meaola ʻē aʻe ke loaʻa mai nā mea kanu a kahi mea kanu a pau ke hoʻololi i ka ʻōlelo gen e hoʻonui ai i kā mākou mau pūnaewele e hoʻoponopono hou i ka DNA ʻino. Hoʻohui ʻia, nā papaʻai mea kanu, me nā loli e like me ka loli, hoʻolōʻihi i nā telomeres ma nā wēlau o nā chromosome, kahi e kōkua ai i ka paʻa paʻa o ka DNA. ʻO ia, nā hunaola a me nā ʻaʻa, ma muli o ka pale ʻana mai nā telomeres ʻoi aku ka lōʻihi, ka lohi o ka makahiki.
- Hāʻule nui ka makaʻu o ka hoʻomohala ʻana i ka maʻi kō II ʻAno
Hōʻike kekahi mau noiʻi e hōʻike ana i ka protein o nā holoholona, keu hoʻi mai nā ʻulaʻula a me nā meaʻai i hana ʻia, hoʻonui i ka makaʻu o ka maʻi kō II. ʻO kahi laʻana, noiʻi E ukali i nā ʻoihana Ola ‑ ke aʻo a Ke aʻo olakino kahu maʻi ua hōʻike ʻia ka hoʻonui ʻia ʻana o ka ʻai o ka ʻulaʻula e ʻoi aku ma mua o ka hapalua o ka lawelawe ʻana i kēlā me kēia lā e pili pū ana me 48% ka nui o ka maʻi diabetes i loko o 4 makahiki.
Pehea e pili ai ka maʻi diabetes II a me ka ʻai ʻana o kaʻiʻo? Nui a hewahewa nā ala: nā momona holoholona, nā hao holoholona, a me nā mea mālama nitrate i loko o ka ʻino e hōʻino ai i nā hunaola pancreatic, hoʻonui i ka mumū, kumu e loaʻa ai ke kaupaona, a hoʻopilikia i ka hana ʻana o ka insulin.
E hoʻoliʻiliʻi nui ʻoe i kou makaʻu i ka hoʻomohala ʻana i ka maʻi diabetes Type II ma o ka ʻoki ʻana i nā meaʻai holoholona a me ka hoʻololi ʻana i kahi papaʻai e pili ana i nā meaʻai āpau, nā mea kanu. Pono pono nā hua āpau i ka pale ʻana i ka maʻi kō II. ʻAʻole ʻoe kuhihewa: E pale maoli ʻo Carb iā ʻoe mai ka maʻi kō. Hiki i kahi papaʻai mea kanu ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ka maʻi kōkō a i ʻole hoʻi e hoʻohuli iā ia inā ua hana ʻia kahi maʻi.
- Mālama i ka nui kūpono a me ke ʻano o ka protein i ka papaʻai
Kūlike ʻole i ka hilinaʻi kaulana, ʻoi aku ka nui o nā protein (a malia paha inā ʻoe e ʻai i ka ʻiʻo) ʻaʻole ia e lilo iā mākou i mea ikaika a lahilahi paha, ʻoi aku ka liʻiliʻi o ke olakino. Ma ka ʻaoʻao ʻē aʻe, mālama ʻia nā protein ʻoi loa e like me ka momona (overweight, nā mea e hoʻomaloka - heluhelu i ka hoʻopaʻa haʻawina ma aneʻi) a i ʻole lilo i ʻōpala, a ʻo ia ka protein o nā holoholona ke kumu nui o ke kaupaona, ka maʻi puʻuwai, ka maʻi kō, ka huʻihu a me ka maʻi ʻaʻai.
ʻO ka protein i loaʻa i nā mea kanu a pau e pale iā mākou mai nā maʻi maʻi he nui. A ʻaʻole pono ʻoe e nānā i kāu lawe ʻana i ka protein a i ʻole e hoʻohana i nā mea hoʻopili protein i ka ukali ʻana i kahi papa lāʻau i hoʻokumu ʻia i nā mea kanu: inā ʻai ʻoe i nā ʻano meaʻai like ʻole, e lawa pono ʻoe i ka protein.
Hoʻokumu ʻia kēia ʻatikala ma nā mea i hoʻomākaukau ʻia e Michelle McMacken, ke Kumu Kōkua ma ke Kula Lapaʻau ma ke Kulanui o New York.