Makemake ʻoe e pale i ka maʻi. ʻOi aku ka maikaʻi o ka ʻai meaʻai meaʻai i ka pale ʻana a me ka mālama ʻana i ka maʻi maʻi puʻuwai a me ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa ma mua o ka ʻai ʻana o ka poʻe ʻAmelika maʻamau. ʻO ka maʻi cardiovascular pepehi i 1 miliona ʻAmelika i kēlā me kēia makahiki a ʻo ia ke kumu nui o ka make ma US. "ʻO ka nui o ka make mai ka maʻi cardiovascular he haʻahaʻa i nā mea kanu ma mua o nā mea kanu ʻole," wahi a Joel Fuhrman, MD, ka mea kākau o Eat to Live. He kumu hoʻololi no ka hoʻemi paona wikiwiki a hoʻomau. ʻOi aku ka maikaʻi o ka meaʻai vegan no ka mea ʻai ka poʻe ʻai meaʻai i ka liʻiliʻi o ka momona holoholona a me ka cholesterol, ma kahi o ka hoʻonui ʻana i kā lākou fiber a me nā meaʻai waiwai antioxidant - ʻo ia ke kumu i hoʻolohe ai ʻoe i kou makuahine a ʻai i nā mea kanu i kou wā kamaliʻi!
E emi ana kou kaumaha a paʻa paha. ʻO ka meaʻai maʻamau o ʻAmelika - kiʻekiʻe i ka momona momona a haʻahaʻa i nā meaʻai mea kanu a me nā haʻahaʻa paʻakikī - e momona nā kānaka a make mālie. Wahi a nā Centers for Disease Control and Prevention a me kāna lālā o ka National Center for Health Statistics, ʻo 64% o nā pākeke a me 15% o nā keiki mai 6 a hiki i 19 ka momona a me ka pilikia no nā maʻi pili i ka momona, me ka maʻi cardiovascular. , hahau a me ka ma'i diabetes. ʻO kahi haʻawina i mālama ʻia ma waena o 1986 a me 1992 e Dean Ornish, MD, pelekikena o ka Institute for Preventive Medicine Research ma Sausalito, Kaleponi, ua ʻike ʻo ka poʻe paona nui i hahai i ka meaʻai meaʻai momona haʻahaʻa i nalowale i ka awelika o 24 paona i ka makahiki mua a me nā mea āpau. kou kaumaha ʻoi aku ma luna o nā ʻelima e hiki mai ana. ʻO ka mea nui, lilo ka mea kanu i ke kaumaha me ka helu ʻole ʻana i nā calorie a me nā kalapona, me ke kaupaona ʻole ʻana i nā ʻāpana, a me ka manaʻo ʻole i ka pōloli.
E ola lōʻihi ana ʻoe. “Inā hoʻololi ʻoe i ka meaʻai ʻAmelika maʻamau i ka meaʻai meaʻai, hiki iā ʻoe ke hoʻohui i 13 mau makahiki ikaika i kou ola, "wahi a Michael Roizen, MD, mea kākau o The Youthful Diet. ʻAʻole hoʻopōkole wale ka poʻe e ʻai ana i ka momona momona i ko lākou ola, akā maʻi pū kekahi i ka wā ʻelemakule. Hoʻopili nā meaʻai holoholona i nā aʻa, hoʻonele i ke kino i ka ikehu a hoʻolohi i ka ʻōnaehana pale. Ua hōʻike ʻia hoʻi i ka hoʻomohala ʻana o ka poʻe ʻai ʻiʻo i ka naʻau a me ka moe kolohe i ka wā ma mua.
Makemake ʻoe i kahi hōʻoia hou o ka lōʻihi? Wahi a kahi noiʻi 30-makahiki, ʻoi aku ka lōʻihi o ka noho ʻana o ka poʻe noho o ka Peninsula Okinawa (Iapana) ma mua o ka poʻe awelika o nā wahi ʻē aʻe o Iapana a me ka lōʻihi loa o ka honua. Aia kā lākou mea huna i kahi meaʻai haʻahaʻa-calorie me ka manaʻo nui i nā carbohydrates paʻakikī a me nā huaʻai momona, nā mea kanu a me ka soy.
E loaʻa iā ʻoe nā iwi ikaika. Ke nele ke kino i ka calcium, lawe mua ia mai ka iwi mai. ʻO ka hopena, lilo nā iwi o ka iwi i ka porous a nalowale ka ikaika. Manaʻo ka hapa nui o ka poʻe loea e hoʻonui i ka ʻai calcium i loko o ke kino ma ke ʻano kūlohelohe - ma o ka meaʻai kūpono. Hāʻawi ka meaʻai olakino iā mākou i nā mea e like me ka phosphorus, magnesium a me ka huaʻa D, pono i ke kino e komo a hoʻohui maikaʻi i ka calcium. A inā ʻaʻole ʻoe e pale i ka waiu, hiki iā ʻoe ke loaʻa i ka nui o ka calcium mai ka pīni, tofu, ka waiū soy, a me nā mea kanu ʻeleʻele e like me ka broccoli, kale, kale, a me nā greens turnip.
Hoʻemi ʻoe i ka pilikia o nā maʻi pili i ka meaʻai. ʻO 76 miliona mau maʻi i kēlā me kēia makahiki ke kumu ʻia e nā ʻano meaʻai maikaʻi ʻole a, e like me ka hōʻike mai nā Centers for Disease Control and Prevention, hopena i 325 mau halemai a me 000 mau make ma US.
E hoʻemi ʻoe i nā hōʻailona o ka menopause. Nui nā huahana like ʻole i loaʻa nā mea e pono ai nā wahine i ka wā menopause. No laila, hiki i nā phytoestrogens ke hoʻonui a hoʻemi i nā kiʻekiʻe o ka progesterone a me ka estrogen, e mālama ai i ko lākou kaulike. ʻO Soy ke kumu kaulana loa o nā phytoestrogens maoli, ʻoiai ʻo kēia mau mea i loaʻa i loko o hoʻokahi tausani mau mea kanu like ʻole a me nā huaʻai: ʻāpala, beets, cherries, lā, kālika, ʻoliva, plums, raspberries, yams. Hoʻopili pinepine ʻia ka menopause me ka loaʻa ʻana o ke kaumaha a me ka lohi o ka metabolism, no laila hiki i ka meaʻai haʻahaʻa momona, kiʻekiʻe-fiber ke kōkua i ka hoʻohemo ʻana i kēlā mau paona.
E loaʻa iā ʻoe ka ikehu hou aku. “Hoʻopuka ka meaʻai maikaʻi i ka ikehu i makemake nui ʻia e kōkua iā ʻoe e hoʻomau me kāu mau keiki a hana maikaʻi ma ka home, "wahi a Michael Rosen, ka mea kākau o The Youthful Diet. ʻO ka nui o ka momona i loko o ke koko, ʻo ia ka liʻiliʻi o ka hiki o ke aʻa a ʻaʻole lawa ka oxygen i kāu mau sela a me nā ʻiʻo. Ka hopena? ʻaneʻane make ʻoe. ʻO ka ʻai meaʻai meaʻai kaulike, ʻaʻole i loaʻa i ka cholesterol-clogging arterial.
ʻAʻole ʻoe e loaʻa nā pilikia ʻōpū. ʻO ka ʻai ʻana i nā lau ʻai, ʻo ia hoʻi ka ʻai ʻana i nā fiber hou aʻe, ʻo ia hoʻi ke kōkua i ka wikiwiki o ka ʻai ʻana. ʻO ka poʻe e ʻai ana i ka mauʻu, e like me ke kani ʻana, e hōʻemi i nā hōʻailona o ka constipation, hemorrhoids, a me ka duodenal diverticulum.
E hoʻemi ʻoe i ka pollution kaiapuni. Ua lilo kekahi poʻe i mea ʻai meaʻai no ka mea ua aʻo lākou i ka hopena o ka ʻoihana ʻiʻo i ke kaiapuni. Wahi a ka US Environmental Protection Agency, hoʻohaumia ʻia nā ʻōpala kemika a me nā holoholona mai nā mahiʻai ma mua o 173 mau mile o nā muliwai a me nā kino wai ʻē aʻe. I kēia lā, ʻo ka ʻōpala mai ka ʻoihana ʻiʻo kekahi o nā kumu nui o ka maikaʻi ʻole o ka wai. ʻO nā hana mahiʻai, me ka mālama ʻana i nā holoholona i nā kūlana maikaʻi ʻole i ka noho pio ʻana, ka pīpī ʻana me nā pesticides, irrigation, ka hoʻohana ʻana i nā mea kanu kemika, a me kekahi mau ʻano o ka palau ʻana a me ka ʻohi ʻana i mea e hānai ai i nā holoholona ma nā mahiʻai, alakaʻi pū i ka pollution kaiapuni.
Hiki iā ʻoe ke pale aku i kahi hapa nui o nā toxins a me nā kemika. Ua manaʻo ka US Environmental Protection Agency ma kahi o 95% o nā pesticides i loaʻa i ka ʻAmelika mai ka ʻiʻo, ka iʻa a me nā huahana waiu. ʻO ka iʻa, ʻo ia hoʻi, loaʻa nā carcinogens a me nā metala kaumaha (mercury, arsenic, lead and cadmium), ʻo ia hoʻi, ʻaʻole e nalowale i ka wā o ka mālama wela. Hiki i ka ʻiʻo a me nā huahana waiu ke loaʻa nā steroid a me nā hormones, no laila e heluhelu pono i nā lepili huahana waiu ma mua o ke kūʻai ʻana.
Hiki iā ʻoe ke hōʻemi i ka pōloli honua. Ua ʻike ʻia aia ma kahi o 70% o ka palaoa i hana ʻia ma ʻAmelika Hui Pū ʻIa e hānai ʻia i nā holoholona e pepehi ʻia. ʻO ka 7 biliona holoholona i ka US e ʻai i ʻelima mau manawa ʻoi aku ka nui o ka palaoa ma mua o ka heluna kanaka holoʻokoʻa o ʻAmelika. "Inā hele nā palaoa a pau e hānai i kēia mau holoholona i ka poʻe, ma kahi o 5 miliona mau kānaka e hiki ke hānai ʻia," wahi a David Pimentel, ke kaukaʻi o ke kaiaola ma Cornell University.
Mālama ʻoe i nā holoholona. Nui nā mea ʻai meaʻai i hāʻawi i ka ʻiʻo ma ka inoa o ke aloha holoholona. Ma kahi o 10 biliona holoholona e make mai nā hana a ke kanaka. Hoʻopau lākou i ko lākou ola pōkole i nā peni a me nā hale kūʻai kahi hiki ʻole iā lākou ke huli. ʻAʻole mālama ʻia nā holoholona mahiʻai mai ka hana ʻino - ʻo ka hapa nui o nā kānāwai hoʻomāinoino holoholona o ʻAmelika e kāpae nei i nā holoholona mahiʻai.
E mālama ʻoe i ke kālā. ʻO nā kumukūʻai ʻiʻo ma kahi o 10% o nā lilo meaʻai āpau. ʻO ka ʻai ʻana i nā lau ʻai, nā kīʻaha, a me nā huaʻai ma kahi o 200 paona pipi, moa, a me nā iʻa (ka awelika ʻai ʻole nā mea kanu i kēlā me kēia makahiki) e mālama ʻoe i ka awelika o $4000.*
E waihoʻoluʻu kāu pā. ʻO nā antioxidants, ʻike ʻia no kā lākou hakakā ʻana i nā radical manuahi, hāʻawi i kahi kala ʻālohilohi i ka hapa nui o nā mea kanu a me nā huaʻai. Hoʻokaʻawale ʻia lākou i ʻelua papa nui: carotenoids a me anthocyanins. ʻO nā hua melemele a ʻalani a pau a me nā mea kanu - kāloti, ʻalani, ʻuala, mango, paukena, kulina - waiwai i nā carotenoids. Ua waiwai pū nā lau ʻōmaʻomaʻo i nā carotenoids, akā hele mai ko lākou kala mai ko lākou ʻano chlorophyll. ʻO nā hua ʻulaʻula, ʻulaʻula a me ka poni a me nā huaʻai - plums, cherries, ʻulaʻula - aia nā anthocyanins. ʻO ka huki ʻana i kahi "meaʻai kala" he ala ʻaʻole wale i nā ʻano meaʻai like ʻole, akā e hoʻonui i ka pale ʻana a pale i nā maʻi he nui.
He maʻalahi. I kēia mau lā, hiki ke loaʻa ka meaʻai meaʻai meaʻai me ka maʻalahi ʻole, e hele ana ma waena o nā papa ma ka hale kūʻai nui a i ʻole e hele ana ma ke alanui i ka wā ʻaina awakea. Inā ʻoe e ʻimi nei i ka hoʻoikaika ʻana no ka hoʻohana ʻana i ka meaʻai, nui nā blog kūikawā a me nā pūnaewele ma ka Pūnaewele. Inā ʻoe e ʻai i waho, nui nā kīʻaha a me nā hale ʻaina i loaʻa i nā salakeke olakino a maikaʻi hoʻi, nā sandwiches a me nā meaʻai.
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I kēia manawa, inā nīnau ʻia ʻoe no ke aha ʻoe i lilo ai i mea ʻai meaʻai, hiki iā ʻoe ke pane palekana: "No ke aha ʻoe ʻaʻole i kēia manawa?"
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