Nūhou

I nā makahiki i hala iho nei, ua loaʻa ka manaʻo nui o ka meaʻai Mediterranean no kāna mau pono olakino. Hoʻoulu ʻia kēia meaʻai e nā ʻano ʻai kuʻuna o nā ʻāina e pili ana i ke Kaiwaenahonua e like me Helene, Italia a me Sepania. Hoʻoikaika ia i ka ʻai ʻana i nā huaʻai hou a me nā mea kanu, nā kīʻaha holoʻokoʻa, nā legumes, a me nā momona olakino ʻoiai e kaupalena ana i ka ʻiʻo ʻulaʻula a me nā meaʻai i hana ʻia. Hōʻike nā noiʻi ʻo ka hahai ʻana i ka meaʻai Mediterranean ma ke ʻano he nohona hiki ke hāʻawi i nā ʻano pono olakino. ʻAʻole wale ia e kōkua i ka hoʻokele paona, kākoʻo nō hoʻi ia i ke olakino o ka naʻau, hoʻemi i ka hopena o ka maʻi maʻi, hoʻonui i ka hana o ka lolo, a hoʻomaikaʻi i ke olakino ʻōpū. ʻO ka hoʻohui ʻana i nā ʻono a me nā kuʻuna o ka ʻāina Mediterranean i loko o ko mākou ola i kēlā me kēia lā e hāʻawi iā mākou i kahi ʻono o ke ola olakino a paʻa i ke ala no kahi olakino olakino a hauʻoli.

He aha ka meaʻai Mediterranean

Ma ke ʻano he papaʻai olakino, pili ka meaʻai Mediterranean i ke ʻano ʻai kuʻuna o ka poʻe e noho ana ma nā wahi a puni ke Kaiwaenahonua, me Helene, Italia, Sepania, Farani a me nā ʻāina ʻē aʻe. Hoʻoikaika ia i ka ʻai ʻana i nā meaʻai holoʻokoʻa, ʻaʻole i hoʻoponopono ʻia, ka mea nui i nā mea kanu a me nā momona olakino.

Manaʻo ʻia e nā poʻe loea ʻai meaʻai ʻo ia kekahi o nā ala maikaʻi loa e ʻai ai, ua hoʻokumu ʻia ka meaʻai Mediterranean i nā meaʻai anti-inflammatory a ua hoʻokumu ʻia i nā mea kanu a me nā momona olakino.

ʻO kekahi o nā kī i ka meaʻai Mediterranean ka nui o nā huaʻai a me nā mea kanu. Nui lākou i nā huaora pono, nā minerala a me nā antioxidants e kākoʻo i ke olakino āpau a me ka maikaʻi. Eia kekahi, hoʻoikaika kēia meaʻai i ka ʻai ʻana i nā legumes, nā kīʻaha holoʻokoʻa, nā nati, a me nā ʻanoʻano, nā kumu maikaʻi o ka fiber, protein, a me nā momona olakino. ʻO kēia ʻano meaʻai meaʻai meaʻai e hōʻoiaʻiʻo i ka meaʻai piha a me ke kaulike.

Ma waho aʻe o kāna mau pono meaʻai nui, hoʻolaha ka meaʻai Mediterranean i kahi ola olakino holoʻokoʻa. Paipai ia i ka hana kino maʻamau e like me ka hele wāwae, kaʻa paikikala a i ʻole ke komo ʻana i nā haʻuki leʻaleʻa. Eia kekahi, hoʻoikaika ia i ka ʻai ʻana me ka ʻohana a me nā hoaaloha a me ka ʻono ʻana i ka meaʻai me ka mālie a me ka noʻonoʻo.

Hōʻike nā noiʻi ʻo ka hahai ʻana i ka meaʻai Mediterranean hiki ke hōʻemi i ka hopena o nā maʻi maʻi maʻi like ʻole, e like me ka maʻi maʻi puʻuwai, ka hahau ʻana, ka maʻi diabetes type 2, a me kekahi mau ʻano maʻi kanesa. Ua pili pū ʻia me ka hoʻomaikaʻi ʻana i ka hana cognitive a me ka lōʻihi.

ʻO nā pōmaikaʻi olakino o ka ʻai Mediterranean

Hoʻoikaika i nā meaʻai kūlohelohe, ʻaʻole i hoʻoponopono ʻia a me ka haʻahaʻa o ke kō

ʻO nā meaʻai nui i komo i loko o kaʻai Mediterranean:

● Leans a me ka palaoa piha

● Nā huaʻai

● Nā meaʻai

● Nati

● Ka nui o nā huahana waiu, ʻo ka yogurt a me ka paʻakai

● He koho liʻiliʻi o nā huahana holoholona (kokoke i nā "organic" a hana ʻia ma ka ʻāina)

He haʻahaʻa loa ia i ke kō a ʻaneʻane ʻaʻohe GMO a i ʻole nā mea hana, me ka hapa nui o ke kō mai ka huaʻai a me kahi liʻiliʻi o nā mea ʻono i hana ʻia me nā mea ʻono maoli e like me ka meli. Ke hoʻohālikelike ʻia me nā meaʻai he nui o Western, ʻo ka meaʻai Mediterranean e hoʻoikaika i nā meaʻai kūlohelohe, ʻaʻole i hoʻoponopono ʻia, ʻo ka mea nui nā mea kanu a me nā momona olakino.

Hoʻoponopono kaumaha

Hiki i ka meaʻai Mediterranean ke kōkua iā ʻoe e lilo i ke kaumaha? ʻO ka momona ka pilikia olakino honua e hoʻonui ai i ka pilikia o ka maʻi maʻi. Hāʻawi ka meaʻai Mediterranean i kahi ala maikaʻi e mālama ai i ke kaumaha olakino a i ʻole e hoʻonui i ke kaumaha. He waiwai kēia ʻano ʻai i ka fiber, nā huaʻai, nā mea kanu a me nā kīʻaha holoʻokoʻa, e hāʻawi ana i ka manaʻo o ka piha a kōkua i ka mālama ʻana i ka caloric intake. He mea kōkua nō hoʻi ia e hoʻopaʻa i nā pae kōpaʻa koko a hiki ke hoʻomaikaʻi i kou mau manaʻo a me nā pae ikehu. Eia kekahi, ʻo ka lawe haʻahaʻa ʻana i nā meaʻai i hoʻoponopono ʻia a me nā kō i hoʻohui ʻia e hiki ke hōʻemi i ka pilikia o ka loaʻa ʻana o ke kaumaha, e ʻae ana i nā poʻe e mālama i kahi helu helu kino kino.

E ho'ēmi i ka pōloli a hoʻonui i ka māʻona

Wahi a ka American Heart Association, ʻoi aku ka momona o ka ʻai Mediterranean ma mua o ka ʻai ʻAmelika maʻamau akā haʻahaʻa i ka momona momona. ʻO ka maʻamau, ʻo ka ratio e pili ana i 40% paʻakikī carbohydrates, 30% a 40% nā momona olakino, a me 20% a 30% nā meaʻai protein kiʻekiʻe. He kūpono kēia kaulike no ka mālama ʻana i ke kaumaha a me ka pōloli.

Hoʻomaikaʻi i ke olakino naʻau

ʻO ka maʻi cardiovascular kekahi o nā kumu nui o ka make ma ka honua. ʻO ka mea pōmaikaʻi, nui nā noiʻi e hōʻike ana i ka mālama nui ʻana i ka meaʻai Mediterranean hiki ke hoʻoikaika i ke olakino naʻau. Kōkua kēia meaʻai i ka mālama ʻana i nā pae cholesterol olakino ma o ka hoʻololi ʻana i nā momona maikaʻi ʻole, e like me nā momona momona a me nā momona trans, me nā momona monounsaturated a polyunsaturated maikaʻi i loaʻa i ka ʻaila ʻoliva, nā nati, a me nā iʻa momona. Hoʻemi i ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana. ʻO ka ʻai ʻana i ka nui o nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, a me nā protein lean hiki ke kōkua i ka mālama pono ʻana i kāu ʻōnaehana cardiovascular.

ʻO kekahi mea koʻikoʻi o ka meaʻai Mediterranean maʻamau ka ʻai mau ʻana i ka iʻa. ʻO nā iʻa e like me ka salmon, sardines, a me ka mackerel he waiwai nui i ka omega-3 fatty acids, kahi i ʻike ʻia he mau pono olakino olakino. Ua hoʻopili ʻia nā ʻakika momona Omega-3 i ka hoʻohaʻahaʻa ʻana i ka mumū a me ka haʻahaʻa haʻahaʻa o nā maʻi maʻi maʻi.

ʻO nā pōmaikaʻi olakino o ka ʻai Mediterranean

Kāohi a kōkua paha i ka maʻi diabetes type 2

Hōʻike ka noiʻi ʻepekema he mau waiwai anti-inflammatory ka meaʻai Mediterranean a hiki i kēia meaʻai ke hoʻemi nui i ka ulu ʻana o ka maʻi maʻi type 2 a me kekahi mau maʻi inflammatory mau. ʻO kekahi kumu e pōmaikaʻi ai ka meaʻai Mediterranean no ka pale ʻana i ka maʻi maʻi maʻi, ʻo ia ka mālama ʻana i ka nui o ka insulin, kahi hormone e hoʻomalu ai i ke kō koko koko a me ke kaumaha. Hoʻoikaika ka meaʻai Mediterranean i nā meaʻai waiwai antioxidant, me nā huaʻai, nā mea kanu, a me ka aila ʻoliva, e kōkua i ke kaua ʻana i ke kaumaha oxidative a me ka mumū, nā mea nui i ka maʻi maʻi. Eia kekahi, ʻo ka ʻai ʻana i nā legumes e like me ka lentils a me ka moa he kumu maikaʻi o ka protein a me ka fiber, hiki ke kōkua i ke kāohi ʻana i ke kō koko. Hōʻike nā noiʻi ʻo ka mālama ʻana i ka meaʻai Mediterranean hiki ke hōʻemi i ka ulu ʻana o ka maʻi diabetes type 2 a hiki i ka 50% i hoʻohālikelike ʻia me kahi meaʻai maʻamau o Western.

E pale i ke ola kino

He okana paʻakikī ka lolo e koi ana i ka meaʻai kaulike e hana pono ai. Ua hoʻopili ʻia kekahi mau mea o ka meaʻai Mediterranean i ka hana cognitive ʻoi aku ka maikaʻi a me ka hōʻemi ʻana i nā maʻi neurodegenerative.

ʻO ka meaʻai e pili ana i nā meaʻai waiwai i nā antioxidants a me nā meaʻai anti-inflammatory hiki ke kōkua i ka pale ʻana i ka lolo mai ka emi ʻana o ka cognitive e pili ana i ka makahiki a me nā maʻi neurodegenerative e like me Alzheimer's a me Parkinson's, ʻike ʻia ka haʻawina. ʻO ka ʻai ʻana i nā iʻa momona, ka aila ʻoliva a me nā nati, nā mea maʻamau o ka meaʻai Mediterranean, ua hoʻopili ʻia i ka hana cognitive ʻoi aku ka maikaʻi a me ka haʻahaʻa o ka dementia.

Hoʻomaikaʻi i ke olakino ʻōpū

He mea nui ka loaʻa ʻana o ka ʻōpū olakino i ke olakino holoʻokoʻa e pili ana i ka digestion, metabolism, a me ka hana immune. Hoʻokumu ka ʻai Mediterranean i nā meaʻai mea kanu, nā kīʻaha holoʻokoʻa, a me nā huahana fermented e like me ka yogurt, e hāʻawi ana i kahi microbiome ʻōpū ʻokoʻa a pono. ʻO ka ʻike o ka fiber i loko o nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa e hana ma ke ʻano he prebiotic, hānai i ka hua bacteria maikaʻi i loko o kou ʻōpū a hoʻoikaika i ke olakino digestive. Ma ka huli ʻana, kōkua ka microbiome gut olakino e hōʻemi i ka hopena o ka maʻi ʻōpū, ka momona, a me ka mumū.

Kōkua i ka hoʻomaha a hoʻemi i ke kaumaha

Ma waho aʻe o kāna mau pono olakino kino, ʻo ka meaʻai Mediterranean kekahi hopena maikaʻi i ke olakino noʻonoʻo. ʻO ka meaʻai e komo pū ana me nā meaʻai kūlohelohe, ʻaʻole i hoʻoponopono ʻia a me ka inu ʻana i ka waiʻona maʻamau (pinepine i ke ʻano o ka waina ʻulaʻula) hiki ke hoʻoikaika i ke olakino noʻonoʻo maikaʻi a hoʻemi i ka pilikia o ke kaumaha a me ka hopohopo. ʻO ka ʻai ʻana i nā huaʻai, nā mea kanu, a me nā momona maikaʻi e hōʻoia i ka loaʻa ʻana o nā huaora a me nā minela pono e kākoʻo i ka hana o ka lolo.

Eia hou, paipai ka nohona Mediterranean i ka poʻe e hoʻolilo i ka manawa ma ke ʻano, e hiamoe maikaʻi i ka pō, a hui pū e leʻaleʻa i nā meaʻai i hana ʻia i ka home. He mau ala maikaʻi kēia e hoʻopau ai i ke kaumaha.

ʻO nā meaʻai nui i ka meaʻai Mediterranean

Hoʻohanohano pinepine ʻia ka meaʻai Mediterranean ʻo ia kekahi o nā meaʻai olakino maikaʻi loa ma ka honua. ʻAʻole kaulana kēia meaʻai no kona ʻono ʻono wale nō akā no kāna mau pono olakino he nui. He aha nā meaʻai nui e hana ai i ka meaʻai Mediterranean?

● Nā huaʻai hou a me nā mea kanu: ʻO nā huaʻai maʻamau a me nā mea kanu ʻo ia nā lau ʻōmaʻomaʻo lau e like me nā ʻalani, nā hua waina a me nā melons, nā bele, zucchini, spinach a me kale, a me nā huaʻai ʻaʻole starchy e like me ka eggplant, broccoli, kukama, nā tōmato a me ka fennel, he waiwai i nā meaʻai. . Hāʻawi ka meaʻai i nā huaora pono, nā minerala a me nā antioxidants.

● Nā pulu: ʻO nā legumes, me nā pīni ākea, nā lentils, nā moa a me nā pī, he mea nui ia i ka meaʻai Mediterranean. He waiwai lākou i nā mea kanu protein, fiber a me nā ʻano huaora a me nā minela.

● ʻO ka palaoa piha: He kumu nui ka palaoa a me ka fiber i ka meaʻai Mediterranean. ʻO nā laʻana o nā kīʻaha holoʻokoʻa, ʻo ia ka palaoa holoʻokoʻa, ka bale, ka oats, ka laiki palaka, a me ka quinoa.

● ʻOliva ʻaila: ʻO kaʻailaʻoliva he momona maikaʻi a he mea nui o kaʻai Mediterranean. He waiwai ia i nā momona monounsaturated a me nā antioxidants, e kōkua i ka hoʻohaʻahaʻa ʻana a me ka hoʻoikaika ʻana i ke olakino naʻau.

● Iʻa a me ka iʻa: Me ka ʻāina Mediterranean i hoʻopuni ʻia e ke kai, ʻaʻole ia he mea kupanaha no ka lilo ʻana o ka iʻa a me ka iʻa i ʻāpana koʻikoʻi o ka meaʻai. ʻO ka ʻai mau ʻana i nā iʻa e like me ka salmon, sardines a me ka mackerel he waiwai nui i ka omega-3 fatty acids. Kākoʻo kēia mau momona maikaʻi i ke olakino o ka lolo a hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai.

● Ka moa a me ka hua: ʻOiai ua kaupalena ʻia ka ʻiʻo ʻulaʻula i ka meaʻai Mediterranean, hiki ke ʻai ʻia ka moa e like me ka moa a me ka pipi ma ka liʻiliʻi. ʻO nā hua manu kekahi kumu maʻamau o ka protein i kēia meaʻai.

● Nā huahana waiu: Hiki ke hoʻohui ʻia nā huahana dairy e like me ka cheese a me ka yogurt i ka meaʻai Mediterranean. Hāʻawi kēia mau meaʻai i ka calcium, protein a me nā probiotics. Eia nō naʻe, he mea nui e kaupalena i ka momona momona ma ke koho ʻana i nā meaʻai momona haʻahaʻa a i ʻole ka momona momona.

● Nati a me nā hua: ʻO nā nati a me nāʻanoʻano, e like me nā'alemona, nā wōnati, nā hua flax a me nā hua chia, he kumu nui ia o nā momona maikaʻi, fiber a me ka protein.

● Nā mea kanu a me nā mea ʻala: Ke hilinaʻi nui nei ka meaʻai Mediterranean i nā mea kanu a me nā mea ʻala e hoʻohui i ka ʻono i nā kīʻaha. ʻO nā mea kanu maʻamau ka basil, oregano, rosemary a me thyme.

● Hoʻoikaika ka ʻai Mediterranean i ka ʻai haʻahaʻa o ka waina ʻulaʻula, ʻoi aku hoʻi me nā meaʻai.

ʻAi ʻai Mediterranean: He aha e pale aku ai

● ʻIʻi i hana ʻia: ʻO kekahi o nā mea koʻikoʻi o ka meaʻai Mediterranean ke kaupalena ʻana i ka ʻai ʻana i ka ʻiʻo ʻulaʻula. Eia nō naʻe, pono e hoʻomaopopo ʻia ʻo ia ka ʻōlelo aʻo e kūʻē i ka ʻai ʻana i nā ʻiʻo i hana ʻia e like me ka sausages, ka puaʻa a me ka ʻiʻo deli. Loaʻa i kēia mau ʻiʻo i hoʻopaʻa ʻia ke kiʻekiʻe o ka sodium, nā momona maikaʻi ʻole a me nā preservatives, hiki ke hoʻonui i ka pilikia o ka maʻi cardiovascular, kekahi mau maʻi maʻi a me ka momona.

● Pākuʻi kō: ʻO ka meaʻai Mediterranean ka mea makemake i nā kō maoli i loaʻa i loko o nā huaʻai akā ke hoʻohaʻahaʻa nei i ka ʻai ʻana i nā kō i hoʻohui ʻia, e like me nā mea i loaʻa i nā mea inu kō, nā mea ʻono a me nā meaʻai i hana ʻia. ʻO ka pale ʻana i ka nui o ke kō i hoʻohui ʻia he mea koʻikoʻi ia i ka pale ʻana i ka loaʻa ʻana o ke kaumaha, ka pale ʻana i ka insulin, ka maʻi diabetes, a me ka maʻi puʻuwai. Akā, e hoʻomāʻona i kou niho momona me nā huaʻai hou, Greek yogurt, a i ʻole kahi ʻāpana liʻiliʻi o ke kokoleka ʻeleʻele i loaʻa ma kahi o 70% koko.

● ʻO nā hua i hoʻomaʻemaʻe ʻia: Hoʻoikaika ka meaʻai Mediterranean i ka ʻai ʻana i nā kīʻaha holoʻokoʻa momona, e like me ka palaoa holoʻokoʻa, ka ʻai, a me ka bale. Ma ka ʻaoʻao ʻē aʻe, ʻōlelo ʻia e kūʻē i ka ʻai ʻana i nā kīʻaha i hoʻomaʻemaʻe ʻia, me ka berena keʻokeʻo, ka laiki keʻokeʻo a me ka pasta i hana ʻia mai ka palaoa i hoʻomaʻemaʻe ʻia. Hoʻomaʻamaʻa ʻia nā kīʻaha i hoʻomaʻemaʻe ʻia e wehe i ka bran a me ka germ, e wehe ana iā lākou i ka fiber, nā huaora a me nā minela. Hiki i kēia mau kalapona ʻole ke hoʻoulu i ke kō koko koko, ʻulaʻula a hoʻoulu i nā hana ʻai pono ʻole.

● Nā momona trans: ʻO kekahi o nā mea nui o ka meaʻai Mediterranean ʻo ia ka ʻai ʻana i nā momona olakino e like me ka aila ʻoliva, nā nati a me nā hua. Eia nō naʻe, pono e pale ʻia nā meaʻai i loaʻa i ka momona trans. ʻO nā momona trans ka momona i hana ʻia ma ka ʻoihana i loaʻa i loko o nā huahana palai a me nā mea kūʻai aku i kālua ʻia e like me nā pastries, nā kuki a me ka margarine. Hoʻonui lākou i nā kiʻekiʻe o ka cholesterol maikaʻi ʻole a me nā pae haʻahaʻa o ka cholesterol maikaʻi, e hoʻonui nui i ka pilikia o ka maʻi puʻuwai a me ka hahau.

● Nā meaʻai māmā a me ka meaʻai wikiwiki: Loaʻa pinepine nā meaʻai ʻai i hoʻomaʻamaʻa ʻia a me nā meaʻai wikiwiki i nā momona maikaʻi ʻole, ka sodium, nā kīʻaha i hoʻomaʻemaʻe ʻia a me nā kō. Pono e ʻalo ʻia kēia mau meaʻai ma ka ʻai Mediterranean no ka mea hiki ke hoʻopilikia i ke olakino o ka naʻau, ke kaumaha, a me ke olakino holoʻokoʻa. Akā, koho i nā huaʻai hou, nā mea kanu, nā ʻai ʻai piha, a me nā meaʻai i hana ʻia i ka home e hānai i kou kino a hāʻawi i nā meaʻai pono.

Nīnau: He aha ka meaʻai Mediterranean?
A: ʻO ka meaʻai Mediterranean kahi ala o ka ʻai ʻana i hoʻokumu mua ʻia i ka ʻai kuʻuna o ka poʻe e noho ana ma nā ʻāina e puni ana i ke Kai Mediterranean. Hoʻoikaika ia i nā meaʻai holoʻokoʻa a liʻiliʻi loa e like me nā huaʻai, nā mea kanu, nā kīʻaha piha, nā legumes, nā nati, nā ʻanoʻano, a me ka aila ʻoliva. Aia pū kekahi i ka ʻai ʻana i ka iʻa, ka moa, nā huahana waiu, a me ka waina ʻulaʻula, ʻoiai e kaupalena ana i ka ʻai ʻana i ka ʻiʻo ʻulaʻula a me nā mea ʻono.

Nīnau: He aha nā pōmaikaʻi o ka hahai ʻana i ka meaʻai Mediterranean?
A: Ua pili ka meaʻai Mediterranean me nā pono olakino he nui. Ua ʻike ʻia e hōʻemi i ka hopena o nā maʻi puʻuwai, hoʻohaʻahaʻa i ke koko, hoʻomaikaʻi i nā pae cholesterol, hoʻoikaika i ke kaumaha o ke kaumaha, a hoʻemi i ka pilikia o kekahi ʻano maʻi kanesa. Hoʻohui ʻia, ua hoʻopili ʻia me ka emi ʻana o ka maʻi diabetes, hoʻomaikaʻi i ke olakino noʻonoʻo, a hoʻonui i ka lōʻihi.

Hoʻopau: No ka ʻike maʻamau wale nō kēia ʻatikala a ʻaʻole pono e manaʻo ʻia he ʻōlelo aʻoaʻo olakino. Loaʻa mai kekahi o ka ʻike moʻomanaʻo blog mai ka Pūnaewele a ʻaʻole ʻoihana. ʻO kēia pūnaewele wale nō ke kuleana no ka hoʻokaʻawale ʻana, ka hoʻopili ʻana a me ka hoʻoponopono ʻana i nā ʻatikala. ʻO ke kumu o ka hāʻawi ʻana i nā ʻike hou aʻe ʻaʻole ia he manaʻo ʻae ʻoe i kāna mau manaʻo a hōʻoia paha i ka ʻoiaʻiʻo o kāna ʻike. E nīnau mau i kahi ʻoihana mālama ola ma mua o ka hoʻohana ʻana i nā mea hoʻohui a i ʻole ka hoʻololi ʻana i kāu ʻano mālama ola kino.

Ka manawa hoʻouna: ʻOkakopa-12-2023

ʻO nā meaʻai ʻai Mediterranean: nā meaʻai maʻalahi a me nā mea ʻono no ke ʻano ola olakino