E hoʻopau i ka momona ma ka ʻaina kakahiaka

E hoʻopau i ka momona ma ka ʻaina kakahiaka

Lawe ke kino i ʻelua ʻano momona, ʻo ka momona subcutaneous a me ka momona visceral. ʻAʻole kokoke like ka pōʻino o ka momona subcutaneous, no ka mea he mea maʻamau ia i ka hoʻoponopono ʻana i ka ʻai a me ka pale ʻana i ke kino mai nā maʻi.

ʻO ka momona e hōʻiliʻili pololei ma lalo o ka ʻili a pālahalaha pinepine ʻia ma nā ʻāpana like ʻole o ke kino e like me nā lima, nā ʻūhā a me nā pūhaka, ʻo ia ke kumu o ka ʻōlelo ʻana "hoʻōla ola nā ʻūhā mānoanoa" ma muli o kekahi ʻike ʻepekema, e like me ka Eat This Not ʻO kēlā.

momona visceral

Akā ʻo ke ʻano lua o ka momona, ʻo ia hoʻi ka momona visceral, hiki ke kūkulu ʻia i loko o nā kino a me ka paia o ka ʻōpū. Ua hōʻoia ʻia i ka ʻepekema ʻo ka hōʻiliʻili ʻana o ka momona visceral hiki ke hoʻonui i ka pilikia o nā maʻi maʻi like ʻole e like me ka maʻi puʻuwai a me ka maʻi diabetes type XNUMX.

ʻO ka hoʻopau ʻana i kēia ʻano momona a me ka pale ʻana i kona hōʻiliʻili ʻana he mea nui ia no ke olakino kanaka, ʻo ia ke kumu he mea nui e ʻike i kekahi mau meaʻai e kōkua i ka hōʻemi ʻana i ka momona visceral, a ʻo ia ka mea e hoʻokomo pono ʻia i ka ʻaina kakahiaka e hōʻoia i ka hoʻomaka pololei ʻana o kahi lā hou.

ʻO ka mea pōmaikaʻi, ʻoi aku ka maʻalahi o ka hōʻemi ʻana i ka momona visceral ma mua o ka hoʻemi ʻana i ka momona subcutaneous ma muli o ka hoʻomaʻamaʻa ʻana, loaʻa ka nui o ka hiamoe maikaʻi a ʻoiaʻiʻo hoʻi ka ʻai ʻana i ka meaʻai olakino, a me kekahi ala maʻalahi ʻo ka nānā ʻana i ka ʻai ʻana i nā ʻaina kakahiaka nui i ka fiber dietary.

fiber i ka aina kakahiaka

Wahi a kahi noiʻi ʻepekema 2012 i paʻi ʻia ma The Journal of Clinical Endocrinology & Metabolism, 559 mau ʻōpio, nā makahiki 14-18, ua loiloi ʻia no ka ʻai ʻana i ka fiber meaʻai a me nā ana o ka momona nui (ʻo ia hoʻi ka momona visceral) a ua hoʻoholo ka ʻikepili he meaʻai waiwai i ka Fiber. ʻoi aku ka maikaʻi no ka hōʻemi ʻana i ka hōʻiliʻili momona visceral a me kekahi mau biomarkers e pili ana me ka mumū.

ʻO kekahi noiʻi ʻē aʻe i paʻi ʻia ma Annals of Internal Medicine ua manaʻo ʻia ʻo ka ʻai ʻana i ka fiber meaʻai hiki ke noʻonoʻo ʻia he ʻano hoʻemi paona kūpono no nā pākeke i paʻakikī i ka pili ʻana i ka meaʻai paʻakikī ma hope o ka loiloi ʻana i 240 mau mākua.

Ua hōʻike pū ʻia nā hopena o kahi noiʻi ʻē aʻe mai Wake Forest Baptist Medical Center ʻo ka hoʻonui ʻana o 10 grams o ka fiber soluble i kēlā me kēia lā hiki ke alakaʻi i kahi hōʻemi 3.7% o ka momona visceral ma mua o 5 mau makahiki, ʻoiai e hana ana i ka hoʻoikaika kino kino me kēia pākēneka o ka hoʻonui ʻana i ka fiber. rates Ua nalowale ka momona Visceral i 7.4%.

puluniu hikiwawe

ʻOi aku ka maʻalahi o ka ʻimi ʻana i ka ʻaina kakahiaka nui-fiber i hoʻopiha ʻia me ka fiber soluble ma mua o ka manaʻo o kekahi, a e hoʻoheheʻe ʻia i ke koho ʻana i ka oatmeal, no ka laʻana.

ʻO ke kīʻaha oatmeal maikaʻi

Ua piha ka oatmeal i ka fiber soluble (e pili ana i 3 grams no 3/4 kīʻaha). ʻIke pū ʻia ʻo beta-glucan, ʻo ka soluble fiber he mea like me ka gel e hiki ke hoʻoheheʻe ʻia i ka wai a maikaʻi no ka hoʻoemi ʻana, hoʻohaʻahaʻa i ka cholesterol a me ke kō koko koko, a me ke kōkua ʻana e hōʻemi a pale i ka ulu ʻana o ka momona visceral i loko ʻōpū.

E hoʻohui i XNUMX kīʻaha o nā hua hou (inā he blueberries a i ʻole strawberries) no ka loaʻa ʻana o kahi kala hou o ka fiber soluble, me ka pipi ʻana o nā kumulāʻau chia a i ʻole nā ​​hua flax.

Manaʻo ka poʻe Nutritionists e hoʻohui i ka 1/2 o ka avocado e hoʻonui nui i ka fiber soluble.

Oat bran a me ka yogurt

Inā ʻaʻole makemake ke kanaka i ka oatmeal, hiki iā ia ke hilinaʻi i ka ʻai ʻana i ka cereal oat bran, ma ke ʻano he ʻokoʻa e hāʻawi ai i ka nui o ka fiber soluble e pono ai ke kino. I ka manawa like, e noʻonoʻo i ka hoʻohui ʻana i kekahi mau huaʻai a me nā ʻanoʻano i ka hui ʻana, me ka Greek yogurt, e loaʻa ai ka ʻaina kakahiaka momona a ʻono a mālama i ke olakino a me ke olakino o ke kino i ka manawa like.

Pehea ka Reiki therapy a he aha kona mau pono?