John Myers
I ka makahiki 1950, ua ʻike nā mea noiʻi ʻAmelika ʻo nā meaʻai momona momona e alakaʻi i ka piʻi ʻana o ka cholesterol. No laila, ua manaʻo ʻia ka ʻai haʻahaʻa momona ʻo ia ke ʻano o ke ola olakino. Akā, ua uku ʻia ke aʻo ʻana e ka ʻoihana kō a ua hewa. Hōʻike ʻia kēia i kēia manawa e kahi noiʻi honua nui.
Haʻawina: Ua lōʻihi ke ola o ka poʻe e ʻai ana i ka momona
No ka noiʻi PURE (Prospective Urban Rural Epidemiology Study) ua nīnau nā mea noiʻi i ka poʻe 135,000 ma ka honua holoʻokoʻa e pili ana i kā lākou mau meaʻai a nānā i ka nui o ka poʻe pane i make i kahi manawa o ʻehiku makahiki. ʻO ka hopena: ʻoi aku ka liʻiliʻi o ka poʻe e ʻai nui i ka momona ma mua o ka poʻe i ʻai liʻiliʻi i ka momona.
No laila ua hōʻoia ka haʻawina ma ka laulā nui i nā hopena o kahi noiʻi i paʻi ʻia e ka poʻe ʻepekema Sepania i ʻelua makahiki i hala: I kēlā manawa, ua ʻai kekahi hui i ka nui o nā carbohydrates a me nā momona liʻiliʻi, a ʻelua mau hui ʻē aʻe i ʻai nui i ka aila ʻoliva a i ʻole nati. a he kakaikahi ka carbohydrates. Ma nā pūʻulu ʻelua me ka meaʻai momona momona, 30 ka nui o ka liʻiliʻi o ka puʻuwai puʻuwai ma mua o ka hui kiʻekiʻe-carb, haʻahaʻa momona.
ʻAʻole pōʻino nā momona momona
ʻO ka mea kupanaha e pili ana i ka noiʻi PURE ʻo ia ka poʻe i ʻai nui i nā momona momona, e like me ka momona mai ka ʻiʻo a me nā huahana waiu. I kēia manawa, hopohopo mau nā kauka no ka hoʻonui ʻana o nā momona momona i ka waiwai LDL, ʻo ia hoʻi ka "kino" cholesterol.
Hiki iā ʻoe ke maʻi i nā kalapona
ʻO ka lua o ka ʻike nui o ka noiʻi PURE, ʻo ka poʻe e ʻai nui ana i nā ʻakika, ʻoi aku ka nui o ka make ma mua o ka mea ʻai liʻiliʻi i ka berena, pasta, a me ka laiki. Hoʻonui nā kalapona i ka pae o ka insulin. ʻO kēia ka mea e pale ai i ka puhi ʻana i ka momona, e momona ʻoe i ka holo lōʻihi, a alakaʻi i ka piʻi ʻana o nā pae lipid koko. I ka wā lōʻihi, ua luhi ka pancreas a hiki ke ulu ka maʻi diabetes type II. Eia kekahi, ʻo ka noiʻi PURE e hōʻike ana e hiki ke hoʻonui i ka nui o ka maʻi maʻi a me ka hiki ke loaʻa i nā maʻi. ʻO kēia nā kumu nui o ka make ma ka haʻawina.
ʻO nā kīʻaha a me nā mea kanu ma kahi o ke kō a me ka palaoa
Akā naʻe, ʻaʻole i hoʻokaʻawale ka poʻe ʻepekema ma waena o nā ʻano o nā meaʻai i ʻai ʻia. Ua ʻae ka poʻe akamai i ka meaʻai meaʻai he mea ʻokoʻa nui inā ʻoe e ʻai i nā ʻakika mai nā kō i hoʻomaʻemaʻe ʻia a i ʻole, no ka laʻana, mai nā kīʻaha piha a i ʻole nā mea kanu. Maikaʻi ka manaʻo ʻana ʻo nā ʻakika mai ke kō i hana ʻia, ka palaoa palaoa, a me nā huahana like ke kuleana nui no nā hopena maikaʻi ʻole. No laila e nalo lākou mai ka papa kuhikuhi i ka hiki.
ʻAi nui i nā mea kanu a me ka momona maikaʻi
Manaʻo ka poʻe loea i ka nui o nā mea kanu i kumu o ka ʻai. ʻO nā ʻaila maikaʻi kekahi ʻāpana o ia mea no ka mea hoʻopiha ka momona iā ʻoe a lawelawe ma ke ʻano he mea lawe ʻono koʻikoʻi. ʻO nā huaʻai i hoʻomākaukau ʻia me ka nui o ka aila ʻono maikaʻi a hoʻopiha iā ʻoe, no laila ʻaʻole ʻoe makemake hou i nā ʻakika maikaʻi ʻole mai ka pasta a i ʻole ka berena.
Ua hoʻololi hou ka German Society for Nutrition (DGE) i kāna mau ʻōlelo paipai: ʻōlelo ʻo ia i ka liʻiliʻi o ke kō a me ka ʻai momona. I ka hana ʻana pēlā, hahai ka DGE i ka hana maʻamau o nā meaʻai meaʻai, ka poʻe i ʻōlelo lōʻihi i ka ʻai haʻahaʻa-carbohydrate i hui pū ʻia me ka protein a me nā momona maikaʻi.
ʻAʻole ʻōlelo ka haʻawina PURE e pili ana i ke kuleana o nā protein i ka meaʻai. Wahi a ka poʻe loea, ʻo nā protein, me nā mea kanu, ke kumu o ka meaʻai olakino. Hoʻopaʻa lākou i ka māʻona lōʻihi a hāʻawi i ke kino i nā poloka hale koʻikoʻi no nā ʻiʻo.
