NUI: Pomaikai a i ole ino?
ʻO ka wai hou i ʻomi ʻia i kēia manawa i lilo i meaʻai punahele a nā poʻe he nui. Mahalo nui ʻia lākou e ka poʻe paʻa mau, akā mālama i ko lākou olakino - ma hope o nā mea a pau, ʻaʻole nui ka manawa o ka hoʻomākaukau ʻana i ka wai (a ʻaʻole pono ʻoe e nahu!), A aia nā meaʻai i loko o ka haku mele.
Ua lilo nā wai i mea kaulana loa a ua manaʻo ʻia ka mākeke honua no nā huaʻai a me nā wai ʻai i ka $ 2016 biliona ma 154 a ke manaʻo ʻia e hoʻomau i ka ulu.
Akā, he ʻoiaʻiʻo paha he olakino maikaʻi ka wai e like me kā mākou i manaʻo ai?
ʻO ka hapa nui o nā meaʻai i loaʻa i ka fructose (he kō i hana maoli ʻia) ʻaʻole ia he mea pōʻino i ke kino, koe wale nō ka hopena o ka ʻai ʻana i ka huaʻai nui i kāu ʻai calorie i kēlā me kēia lā. ʻO kēia no ka mea ʻaʻole i hōʻino ʻia nā fiber (he fiber pū kekahi) i loko o nā huaʻai holoʻokoʻa, a aia ke kō i loko o nā cell i hana ʻia e kēia mau fiber. He manawa lōʻihi no ka ʻōnaehana hoʻoheheʻe ʻana e wāwahi i kēia mau sela a lawe i ka fructose i loko o ke kahe koko.
Akā he moʻolelo ʻokoʻa ka wai hua.
ʻO ka mea nui o ka momona
"Ke inu mākou i ka hua, pau ka hapa nui o ka fiber," wahi a Emma Alwyn, ka mea aʻoaʻo kiʻekiʻe no ke aloha Diabetes UK. ʻO ia ke kumu o ka fructose i loko o nā wai huaʻai, ʻaʻole like me nā huaʻai holoʻokoʻa, ua helu ʻia ʻo ia he "suaka manuahi", me ka meli a me nā kō i hoʻohui ʻia i ka meaʻai e nā mea hana. Wahi a nā ʻōlelo aʻoaʻo o ka World Health Organization, pono e ʻai nā pākeke ma mua o 30 g o ke kō i kēlā me kēia lā - ʻo ia ka nui i loko o 150 ml o ka wai hua.
ʻO ka pilikia ʻo ia me ka luku ʻana i ka fiber, ʻoi aku ka wikiwiki o ka fructose i loko o ka wai i ke kino. I ka pane ʻana i ka piʻi koke ʻana o ke kō, hoʻokuʻu ka pancreas i ka insulin e lawe i lalo i kahi pae paʻa. I ka lōʻihi o ka manawa, hiki ke hoʻopau ʻia kēia mīkini, e hoʻonui ana i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2.
I ka makahiki 2013, ua hana ʻia kahi noiʻi e nānā ana i ka ʻikepili olakino o nā kānaka 100 i hōʻiliʻili ʻia ma waena o 000 a me 1986. Ua ʻike kēia haʻawina e pili ana ka hoʻohana ʻana i ka wai huaʻai me ka piʻi nui ʻana o ka hoʻomohala ʻana i ka maʻi diabetes type 2009. Ua hoʻoholo ka poʻe noiʻi ma muli o ka neʻe ʻana o nā wai mai ka ʻōpū a i ka ʻōpū ma mua o nā meaʻai paʻa mau, ʻoi aku ka wikiwiki o ka wai hua i nā loli i ka glucose a me nā pae insulin - ʻoiai ʻo kā lākou meaʻai meaʻai e like me nā hua. .
ʻO kekahi noiʻi ʻē aʻe, kahi i ʻoi aku ma mua o 70 mau wahine i ukali me nā kauka a hōʻike i kā lākou ʻai no 000 mau makahiki, ʻike pū kekahi i kahi hui ma waena o ka inu wai huaʻai a me ka ulu ʻana o ka maʻi diabetes type 18. Ua wehewehe ka poʻe noiʻi he kumu kūpono paha kēia no ka nele o nā mea i loaʻa i nā huaʻai holoʻokoʻa, e like me ka fiber.
ʻOi aku ka nui o nā meaʻai a me ka liʻiliʻi o ke kō ma mua o nā wai huaʻai, akā ʻaʻole lākou i ka fiber waiwai.
Ua ʻike nā haʻawina ʻo ka nui o ka fiber i ka meaʻai i kēlā me kēia lā e hōʻemi i ka pilikia o ka maʻi coronary heart, stroke, high blood pressure a me ka maʻi diabetes, no laila ua ʻōlelo ʻia nā pākeke e ʻai i ka 30 g fiber i kēlā me kēia lā.
ʻOi aku ka calorie
Ma waho aʻe o ka pili ʻana me ka maʻi maʻi type 2, ua hōʻike ʻia nā haʻawina he nui he mea pōʻino ka wai huaʻai inā hāʻawi ia i ke koena calorie.
Ua kālailai ʻo John Seanpiper, ka loea o ka ʻepekema meaʻai ma ke Kulanui o Toronto, i nā haʻawina 155 e ʻike ai i ka hopena o nā meaʻai kiʻekiʻe-calorie i ke kino ma muli o ka loaʻa ʻana o nā kō i loko. Uaʻikeʻo ia i ka hopena maikaʻiʻole i ka hoʻokēʻaiʻana i ke koko koko a me ka insulin i nā hihia iʻoi aku ka nui o kaʻaiʻana i nā calorie ma muli o nā sugars, me nā wai hua. Eia nō naʻe, i ka wā i noho ai ka calorie i loko o ka pae maʻamau, aia kekahi mau pōmaikaʻi o ka ʻai ʻana i nā huaʻai holoʻokoʻa a me ka wai huaʻai. Ua hoʻoholo ʻo Sivenpiper ʻo ka 150 ml o ka wai huaʻai i ʻōlelo ʻia i kēlā me kēia lā (ʻo ia ka lawelawe maʻamau) he nui kūpono.
"ʻOi aku ka maikaʻi o ka ʻai ʻana i kahi ʻāpana huaʻai holoʻokoʻa ma mua o ka inu ʻana i ka wai huaʻai, akā inā makemake ʻoe e hoʻohana i ka wai i mea hoʻohui i nā huaʻai a me nā mea kanu, ʻaʻole ia e ʻeha - akā inā inu ʻoe i kahi liʻiliʻi," wahi a Sivenpiper .
No laila, ʻoiai ʻike ʻia ka wai huaʻai e hoʻonui i ka pilikia o ka hoʻomohala ʻana i ka maʻi maʻi diabetes, pehea ka hopena o ke olakino lōʻihi o ka poʻe ʻaʻole ke kaumaha.
E like me ka ʻōlelo a Heather Ferris, ke kaukaʻi lapaʻau kōkua ma ke Kulanui o Virginia, "He nui nā mea a mākou i ʻike ʻole ai e pili ana i ka hoʻonui ʻana i ke kō i ka meaʻai, me ka ʻole o ka piʻi ʻana o ke kaumaha, pili i ka maʻi maʻi. Akā pehea ka lōʻihi a me ka maikaʻi o ka pancreas hiki ke mālama i ke kō e pili ana i ka genetics.
Akā, he mea nui e hoʻomanaʻo e holo mau mākou i ka pilikia o ka ʻai ʻana i nā calorie ʻoi aku ma mua o ka mea e pono ai ke inu mākou i ka wai. Hiki iā ʻoe ke inu i ka wai huaʻai me ka wikiwiki a ʻaʻole hoʻi e ʻike iā ia - akā pili ia i nā calorie. Aʻo ka hoʻonuiʻana i nā calorie, e kōkua i ka loaʻaʻana o ke kaumaha.
Wai me ka wili
Eia nō naʻe, aia kekahi ala e hoʻonui ai i ka waiwai olakino o nā wai! I loko o kahi noiʻi i ka makahiki i hala, ua nānā nā kānaka ʻepekema i nā waiwai o ka wai i hana ʻia me kahi mea hoʻohui "nutrient extractor" e like me nā juicers maʻamau, e hana i ka wai mai nā huaʻai holoʻokoʻa, me nā hua a me nā ʻili. Ua ʻike ka poʻe noiʻi ʻo ka inu ʻana i kēia wai ua emi iho ka piʻi ʻana o ke kō koko koko ma mua o ka ʻai ʻana i ka hua holoʻokoʻa.
Wahi a Gail Rees, he mea noiʻi a he kumu aʻo kiʻekiʻe i ka meaʻai ma ke Kulanui o Plymouth, pili paha kēia mau hopena i ka ʻike o nā hua hua i ka wai. Eia nō naʻe, e like me kāna, ma muli o kēia haʻawina, paʻakikī nō ka hāʻawi ʻana i nā ʻōlelo aʻoaʻo.
"E ʻae maoli wau i ka ʻōlelo aʻoaʻo kaulana ʻo 150 ml o ka wai huaʻai i ka lā, akā inā ʻoe e hana i ka wai me kahi blender like ʻole, hiki iā ia ke kōkua iā ʻoe e hoʻomau i ke kō koko koko," wahi āna.
ʻOiai ʻo ka ʻike o nā hua i loko o ka wai e loaʻa kekahi hopena i ka hoʻoemi ʻana, ʻōlelo ʻo Ferris ʻaʻole nui ka loli i ka haku ʻana o ka wai. ʻOi aku ka maikaʻi o ka inu ʻana i ia wai ma mua o ka wai kuʻuna, ʻoiai ʻaʻole pono ʻoe e poina he mea maʻalahi loa ka inu ʻana i ka wai nui a ʻoi aku ka nui o nā calorie i koi ʻia.
Wahi a Roger Clemens, he polopeka o ka ʻepekema lāʻau lapaʻau ma ke Kulanui o Kaleponi Hema, e hoʻomaikaʻi i ka hopena o ka wai huaʻai i ko mākou olakino, pono ke koho ʻana i nā huaʻai pala, kahi e mālama ai i nā mea pono.
He mea kūpono hoʻi e noʻonoʻo pono e koho i nā ʻano ʻano like ʻole o ka juicing ma muli o ka hua. No ka laʻana, loaʻa ka hapa nui o nā phytonutrients i loko o nā hua waina i loko o nā ʻanoʻano, ʻoiai he liʻiliʻi loa i loaʻa i ka pulp. A ʻo ka hapa nui o nā mea pono i loaʻa i ka ʻalani i loaʻa i ka ʻili, ʻaʻole i hoʻohana ʻia i nā ʻano juicing kuʻuna.
ʻO ka detox myth
ʻO kekahi kumu o ka kaulana o nā wai huaʻai ʻo ia ka mea i manaʻo ʻia e kōkua i ka detoxify i ke kino.
I loko o ka lāʻau lapaʻau, ʻo ka "detox" e pili ana i ka wehe ʻana i nā mea ʻino mai ke kino, me nā lāʻau lapaʻau, ka waiʻona, a me nā mea ʻawaʻawa.
"ʻO ka ʻoiaʻiʻo o ka meaʻai wai e kōkua i ka detox i ke kino he hoʻopunipuni. ʻAi mākou i nā meaʻai i kēlā me kēia lā, he mea ʻawaʻawa loa, a he hana nui ko mākou kino no ka hoʻomaʻemaʻe ʻana a me ka luku ʻana i nā mea āpau a mākou e ʻai ai, "wahi a Professor Clemens.
"Eia kekahi, i kekahi manawa ʻike ʻia ka nui o nā meaʻai i nā ʻāpana o ka hua, e like me ka ʻili apple. I ka hoʻoinu ʻana, wehe ʻia, a ma muli o ka loaʻa ʻana o ka wai momona me kahi liʻiliʻi o nā huaora. Eia kekahi, ʻaʻole ia ke ala maikaʻi loa e ʻai ai i ka "ʻelima hua i ka lā." Ke ho'āʻo nei ka poʻe e ʻai i ʻelima mau huaʻai a me nā mea kanu i ka lā a ʻaʻole ʻike lākou ʻaʻole kēia e pili ana i nā huaora wale nō, akā e pili ana hoʻi i ka hōʻemi ʻana i ka nui o nā carbohydrates, proteins a me nā momona i kā mākou ʻai a, ʻoiaʻiʻo hoʻi, e pili ana i ka hoʻonui ʻana i ka nui. fiber," wahi a Ferris.
No laila ʻoi aku ka maikaʻi o ka inu ʻana i ka wai huaʻai ma mua o ka ʻai ʻole ʻana i ka hua, aia kekahi mau palena. He mea nui ia e hoʻomanaʻo ʻaʻole ia e ʻōlelo ʻia e ʻai ʻoi aku ma mua o 150 ml o ka wai i kēlā me kēia lā, a he mea pono hoʻi ia e hōʻoia i ka ʻai ʻole ʻana i ka nui o nā calorie i kēlā me kēia lā. Hiki i ka wai ke hāʻawi iā mākou i kekahi mau huaora, akā ʻaʻole pono mākou e noʻonoʻo he hopena kūpono a wikiwiki hoʻi.