ʻO ka meaʻai maikaʻi e hāʻawi i nā meaʻai a pau e pono ai kou kino, kōkua iā ʻoe e noʻonoʻo i kāu mau hana a hana ʻoi aku ka maikaʻi, kōkua iā ʻoe e mālama a lilo i ke kaumaha, he hopena maoli i kou ʻano, kāu hana i nā haʻuki. ʻO ka meaʻai maikaʻi hoʻi e hōʻemi nui i kou manawa e loaʻa ai kekahi mau maʻi maʻi i ʻoi aku ka maʻi o nā kāne ma mua o nā wahine.
Pehea ka hopena o ka ʻai ʻana o ke kāne i nā kumu pilikia no ka hoʻomohala ʻana i ka maʻi?
ʻO ka ʻai, ka hoʻomaʻamaʻa, a me ka inu ʻawaʻawa e pili ana i kou olakino i kēlā me kēia lā a hoʻoholo i kou pilikia o ka hoʻomohala ʻana i kekahi mau maʻi ma hope o ke ola, e like me ka momona, ka maʻi puʻuwai, ka maʻi diabetes, a me nā ʻano maʻi kanesa.
ʻIke koke ʻoe i kekahi mau loli maikaʻi i kou ʻano a me kou ʻano ke hoʻomaka ʻoe e ʻai maikaʻi a hoʻoikaika mau. Loaʻa nā pōmaikaʻi olakino lōʻihi mai nā maʻamau olakino āu i loaʻa i kēia manawa a e ulu aʻe i ka wā e hiki mai ana. ʻO nā hoʻololi liʻiliʻi i hana ʻia i kāu hana maʻamau i kēia lā hiki ke uku i nā ʻāpana nui i ka manawa.
ʻO nā kumu he ʻumi o ka make, ʻehā e pili pono ana i ke ʻano āu e ʻai ai - ka maʻi puʻuwai, ka maʻi kanesa, ka hahau a me ka maʻi diabetes. ʻO kekahi kumu e pili ana i ka inu waiʻona nui (nā pōʻino a me nā ʻeha, nā pepehi kanaka a me nā pepehi kanaka).
Pehea ka pili ʻana o ka meaʻai me ka maʻi puʻuwai?
ʻO ka maʻi puʻuwai ke kuleana o hoʻokahi o nā make ʻehā ma ʻAmelika Hui Pū ʻIa. ʻOi aku ka nui o nā kāne i ka maʻi puʻuwai ma mua o nā wahine a hiki i ka wahine ke hiki i ka makahiki menopause.
ʻO nā kumu nui e hāpai i ka maʻi puʻuwai:
- koko kiʻekiʻe cholesterol
- kiʻekiʻe ke koko,
- diabetes
- obesity
- puhipaka
- nele i ka hoʻoikaika kino
- hoʻonui makahiki
- predisposition ʻohana i ka hoʻomaka ʻana o ka maʻi puʻuwai
ʻAi ʻia ka meaʻai no ke olakino puʻuwai
E hoʻemi i ka nui o ka momona āu e ʻai ai, ʻoi aku ka momona momona. Loaʻa ia i loko o nā huahana holoholona e like me ka ʻiʻo, nā huahana waiu momona piha, ka pata a me nā hua manu, a me nā ʻakika trans fatty i loaʻa i loko o ka margarine, nā kuki a me nā mea i kālua ʻia. He mea ʻino i ka puʻuwai ka cholesterol i loko o ka iʻa iʻa, nā yolks hua manu a me nā ʻiʻo okana, a me ka sodium (paʻakai). Ma lalo o ke alakaʻi a kāu kauka, e nānā mau i kou koko a me ka pae cholesterol.
Mālama i kahi kaupaona olakino.
Inā loaʻa iā ʻoe ka maʻi maʻi maʻi, e mālama i ke kiʻekiʻe o ka glucose o ke koko a e ʻai i nā ʻano meaʻai fiber kiʻekiʻe (nā kīʻaha holoʻokoʻa, nā huaʻai hou a me nā mea kanu; nā legumes e like me ka pī, ka pī a me nā lelo; nā nati a me nā ʻanoʻano).
E kaupalena i kou inu ʻana i ka waiʻona. ʻO ka ʻai ʻana i ka waiʻona haʻahaʻa e hoʻonui i ka pilikia o nā ulia, ka hana ʻino, ke kiʻekiʻe kiʻekiʻe, ka maʻi kanesa a me ka maʻi puʻuwai.
Hiki i ka meaʻai ke kōkua i ka hōʻemi ʻana i ka maʻi kanesa?
Hiki ke hōʻemi ʻia ka pilikia o ka maʻi maʻi ma o ka hoʻololi ʻana i ka nohona a me nā maʻamau maikaʻi, ʻo ka nui o ia mau mea e pili ana i ka meaʻai. Keia mau puke:
- Ka mālama ʻana i ke kaumaha o ke kino.
- Hoʻemi ʻia ka momona.
- Kaohi ana i ka inu waiona.
- Hoʻonui i ka ʻai ʻana i ka fiber, beans, nā kīʻaha piha, nā huaʻai a me nā mea kanu (ʻoi aku ka nui o nā mea kanu, melemele, ʻalani a me ka ʻōmaʻomaʻo, nā lau lau a me ke kāpeti).
Loaʻa nā kāne i ka osteoporosis?
ʻAe! Wahi a ka National Institutes of Health, ʻelua miliona mau kāne ʻAmelika i loaʻa i ka osteoporosis, kahi maʻi hoʻonāwaliwali i nā iwi a palupalu. Loaʻa i nā kāne ma luna o 2008 nā haʻihaʻi e pili ana i ka osteoporosis ma mua o ka maʻi prostate, e like me ka ʻōlelo 65 mai ka National Osteoporosis Foundation. Ma ka makahiki 75, ua emi ka iwi iwi e like me ka wikiwiki o ka wahine. I ka makahiki XNUMX, ua loaʻa i kēlā me kēia kanaka ke kolu ka osteoporosis.
ʻO nā pilikia e like me ka ʻūhā, ke kua, a me ka ʻeha lima e pili ana i ka poʻe ʻelemakule wale nō, akā ʻo ka ʻoiaʻiʻo, hiki ke hoʻomaka ka pohō o ka iwi i ka wā ʻōpio. No laila, mai ka wā ʻōpiopio mai he mea nui e ʻike i kekahi o nā loina hiki iā ʻoe ke hahai no ka mālama ʻana i ke olakino a me ka ikaika o kou mau iwi.
ʻO nā kumu pilikia i hiki ʻole ke mālama ʻia:
- ʻO ka makahiki - ʻoi aku kou ʻelemakule, ʻoi aku ka maʻalahi o ka osteoporosis.
- Moʻolelo ʻohana – Inā loaʻa i kou mau mākua a mau kaikaina paha ka osteoporosis, ʻoi aku ka pilikia.
- Kaʻili ʻili - ʻoi aku ka pilikia inā he keʻokeʻo ʻoe a i ʻole ʻAsia.
- Ke Kumukānāwai o ke kino – inā he kāne wiwi a pōkole ʻoe, ʻoi aku ka nui o ka pilikia no ka mea ʻoi aku ka liʻiliʻi o ka iwi o nā kāne liʻiliʻi, a ʻoi aku ka ʻino i kou mau makahiki.
Ma kahi o ka hapalua o nā hihia koʻikoʻi o ka osteoporosis i nā kāne ke kumu i nā kumu i hiki ke hoʻomalu ʻia. ʻO nā mea e pili ana i ka meaʻai a me ke olakino e pili ana:
ʻAʻole lawa ka calcium i kāu meaʻai - pono e loaʻa i nā kāne ma kahi o 1000 mg o ka calcium i kēlā me kēia lā.
ʻAʻole lawa ka vitamina D i kāu meaʻai. Wahi a ka National Osteoporosis Foundation, pono nā kāne ma lalo o ke kanalima makahiki ma waena o 400 a me 800 mau ʻāpana honua o ka huaʻa D i kēlā me kēia lā. ʻElua ʻano o ka huaora D: ka huaora D3 a me ka huaora D2. Ua hōʻike ʻia nā haʻawina hou he maikaʻi like nā ʻano ʻelua no ke olakino iwi.
Inu – Hoʻopilikia ka waiʻona i ke kūkulu ʻana i ka iwi a hoʻemi i ka hiki o kou kino ke komo i ka calcium. No nā kāne, ʻo ka inu ʻawaʻawa kekahi o nā kumu maʻamau o ka osteoporosis.
ʻO nā maʻi ʻai - hiki i ka ʻai ʻole a me ke kaumaha o ke kino ke alakaʻi i nā pae testosterone haʻahaʻa, e pili ana i ke olakino iwi. ʻO nā kāne i loaʻa i ka anorexia nervosa a i ʻole bulimia nervosa, ʻoi aku ka nui o ka pilikia o ka iwi haʻahaʻa haʻahaʻa ma ke kua a me nā pūhaka.
ʻO ke ola maʻamau - ʻO nā kāne ʻaʻole hoʻomaʻamaʻa maʻamau, ʻoi aku ka nui o ka pilikia o ka ulu ʻana i ka osteoporosis.
Pākē.
E like me nā maʻi maʻi he nui, ʻo ka pale ʻana ka "ho'ōla" maikaʻi loa. E hōʻoia e loaʻa iā ʻoe ka nui o ka calcium a me ka huaora D (ua hoʻohui ʻia kēia i nā huahana waiu nui a me ka nui o nā papa multivitamin). He mea nui kēia mau mea ʻelua no ke kūkulu ʻana i ka iwi iwi i kou wā ʻōpiopio a no ka pale ʻana i ka nalo iwi i kou wā ʻelemakule. Aia i loko o kou iwi ka 99% o ka calcium i loko o kou kino. Inā ʻaʻole lawa ka calcium i kou kino, e ʻaihue ia mai nā iwi mai.