Contents
Pehea e ʻike ai inā pili maoli wau i ka papaʻai Mediterranean
ʻOhana
ʻO ka hui maikaʻi o nā pūʻulu meaʻai, ka hoʻohana ʻana i ka ʻaila ʻoliva a me ka inu wai maikaʻi e hoʻoholo i nā mea
ʻO nā mele o kēia manawa o ke ola a me ka maʻalahi o nā meaʻai ultra-processed e hāʻawi iā mākou i mea paʻakikī iā mākou e ʻai i ka meaʻai Mediterranean, ka meaʻai olakino e like me ka poʻe loea. ʻO kēia keʻano o Dr. Ramón de Cangas, ka meaʻai meaʻai a me ka pelekikena o ka Alimenta tu Salud Foundation, wehewehe i kāna alakaʻi "Mediterranean Diet, mai ka manaʻo a hiki i ka hana"
"ʻO ke ala kūpono loa e hoʻokō ai i kahi kūlana meaʻai maikaʻi ʻo ka pili ʻana i nā ʻano meaʻai like ʻole i kā mākou meaʻai," wehewehe ka loea. "Ma ka hoʻokomo ʻana pūʻulu meaʻai like ʻole loaʻa iā mākou nā meaʻai me nā hana kikoʻī, me ka hopena maikaʻi a me ka meaʻai Mediterranean he mea kūpono ia e hoʻokō ai i kēia no ka mea ʻaʻole ia e haʻalele i kekahi huahana ", kuhikuhi ʻo ia.
ʻO ke kumu o kēia ʻai ʻo ia nā mea kanu, nā mea kanu, nā huaʻai, nā huahana waiu, nā legumes a me nā protein holoholona mai ka iʻa, ka iʻa a me ka ʻiʻo liʻiliʻi. No ka kuke ʻana, ʻaila ʻoliva a me kahi lima o nā nati ma waena o nā meaʻai. "Eia kekahi, he wahi mau no ka makemake a hiki iā mākou ke hāʻawi i nā laikini i kēlā me kēia manawa," wahi a ka mea kākau o ke alakaʻi.
Ma ka ʻaoʻao ʻē aʻe, ʻōlelo ka meaʻai Mediterranean e inu ma waena o ʻehā a me ʻeono mau aniani wai i ka lā. Eia kekahi, ʻo ka ʻai haʻahaʻa o nā mea inu fermented (beer, waina, cava a cider) hiki ke helu ʻia ma ke ʻano he koho kūpono no nā pākeke olakino.
ʻO ka meaʻai maikaʻi, ka hoʻomaha hoʻomaha, ka hoʻomaʻamaʻa maʻamau, a me nā pilina pili olakino pū kekahi kōkua i ka pale ʻana i nā maʻi maʻi a mālama i ka maikaʻi o ke ola ", e hōʻike ana i ka mea ʻike meaʻai. "ʻO ka ʻai ʻana a me ka inu ʻana he mea koʻikoʻi a me ka ʻoiaʻiʻo o ke ola i kēlā me kēia lā, akā, ʻaʻole naʻe, ʻo kahi kaiapuni kūpono ʻole a me ke ʻano ola ʻole hiki ke hōʻeha nui i ke olakino," wahi āna.
ʻO ka meaʻai Mediterranean a me ke olakino: nā hōʻike ʻepekema
ʻO nā papahana nui e like me PREDIMED (Prevention with a Mediterranean Diet) a me PREDIMED-PLUS, ka papahana noiʻi nui loa o ka ʻāina a me ka honua e pili ana i ka meaʻai, ua hāʻawi i nā hopena maikaʻi loa i ke ʻano meaʻai Mediterranean e pili ana i ke olakino cardio-metabolic a me ke kaumaha o ke kino. ʻIke ʻia ka haʻawina PREDIMED nā hopena maikaʻi o ka ʻai Mediterranean Loaʻa iā lākou ma o ka hui ʻana i nā meaʻai, no laila he mea nui e nānā i nā ʻano ʻai a ʻaʻole i nā huahana kikoʻī.
Loaʻa kēia i kahi meaʻai like ʻole kahi e ʻai nui ai ka ʻai ʻana i nā mea kanu, nā huaʻai, nā legumes a me nā mea kanu, a me nā kīʻaha holoʻokoʻa, ka iʻa, ka ʻiʻo keʻokeʻo, nā nati a me ka ʻaila ʻoliva. Pēlā nō, hōʻike ʻia ʻo ka ʻai haʻahaʻa o nā mea inu fermented, e like me ka pia, i nā manawa a pau i nā pākeke olakino, hiki ke hoʻomaikaʻi i ka ʻike lipid a makemake i ka absorption o polyphenols, kahi ʻano antioxidants i loaʻa i nā mea inu fermented a me nā meaʻai ʻē aʻe o ka mea kanu.
Eia kekahi, nui nā noiʻi epidemiological e pili ana i ke ʻano meaʻai Mediterranean me nā pono physiological no ko mākou kino, ka pale ʻana i nā maʻi maʻi maʻi, cardiovascular a me ka metabolic. Ma ka ʻaoʻao ʻē aʻe, ua ʻōlelo ʻia nā haʻawina like ʻole e hiki ke kōkua ka mālama ʻana i kēia meaʻai pale aku i ka waiwai kaupaona a ʻo ia hoʻi, ʻae ia i ka hāʻawi liʻiliʻi ʻana i ka pōʻino o ka momona o ke kino no ko mākou kino. Ma ka hōʻemi ʻana i ka piʻi ʻana o ka momona o ka ʻōpū a me ka hoʻohaʻahaʻa ʻana i ke kaumaha a me ka momona visceral, he hopena maikaʻi kēia i kekahi mau hōʻailona pilikia cardiovascular.