ʻAʻohe hina hina ma hope o kēia lā... Pehea ʻoe e pale ai i ke ʻano o ka hina mai kou lauoho?

Mai hoʻopau i ka nui o ke kālā i nā huahana e hoʻihoʻi i ka kala i kou lauoho, ʻaʻole hiki ke mālama ʻia ke kumu ma kēia ʻano, a me ka ʻōhule. e hooki i ke kumu o ka manawa mai ke komo ana i na ano o kou lauoho, no ka mea, aohe lauoho keokeo, hina a kala paha, pehea oe e waiho ai iloko o kou lauoho ka nani o ka opio a me ka ikaika o ka opio. mālama lauoho.

ʻO nā hopena o kēia noiʻi ʻana, i paʻi ʻia ma ka pūnaewele ʻepekema "Nature", hōʻike ʻia ʻo ka ʻai ʻana i kekahi mau meaʻai e alakaʻi i ka lauoho lauoho a me ka hina o ka lauoho. A hiki i kēia mau meaʻai ke alakaʻi i ke ʻano o nā maʻi ʻili.

ʻAi ʻino

Wahi a ka haʻawina, ʻo ia mau meaʻai ka nui o nā meaʻai holoholona, ​​a no laila ʻo nā momona holoholona i kapa ʻia ʻo ka momona momona, ke kō keʻokeʻo, nā meaʻai kō, soda, nā meaʻai palai, a me nā meaʻai i mālama ʻia i loko o ka momona nui, ke kō, a me nā mea hoʻohui.

Wahi a nā mea noiʻi ma ke Kulanui ʻo Johns Hopkins, ʻo kēia mau ʻai ʻana ke kumu o ka piʻi ʻana o ke kaumaha a me ka pilikia o ka maʻi puʻuwai, a me ka lauoho hina a lahilahi, a me ka nāwaliwali o ka ʻili a me ka ʻili.

Ka hopena maikaʻi ʻole

Ua hōʻike ka poʻe noiʻi ʻo ke kumu o ka ʻai momona e hoʻopau i ka hana ʻana o glycosynolipids, i ʻike ʻia no ka pōkole ʻo GLS, ʻo ia nā momona i loaʻa ma ka papa luna i nā cell āpau o ke kino. Mālama nā momona GLS i ka puaʻa o ka ʻili, nā maka a me ka lauoho, a i ka hihia o ka ʻai ʻana i nā meaʻai olakino maikaʻi ʻole, e emi ana ka hana ʻana o kēia mau momona a me ka lilo o ka lauoho a me ka hina hina.

cholesterol

Ua ʻike pū nā mea noiʻi ʻo ka meaʻai kiʻekiʻe i ka momona a me ka cholesterol - ka meaʻai a ka hapa nui o ka poʻe e ʻai ai i kēlā me kēia lā - hoʻopilikia maikaʻi ʻole i nā lipids 3 pili i ke olakino ʻili. ʻO nā momona a me nā mea momona i hoʻohana ʻia e ke kino e hana i nā hana he nui e kōkua i ka hāʻawi ʻana i ka ikehu e pono ai ke kōkua i ka hana ʻana i nā hormones, e like me lipid ceramides, i loaʻa i loko o nā membrane cell a kōkua i ka mālama ʻana i ka ʻili, a me nā pae i loko o nā cell. emi i ka ʻai ʻana i nā meaʻai momona a me ka cholesterol. Hoʻohana like ia i ke kiʻekiʻe o ka glucosylamide, kahi momona ʻē aʻe e pale ai i ka ʻili. ʻO ka hoʻohālikelike, hoʻonui ʻia nā pae o lactosylcerides, ka mea e hoʻoulu ai i ka dermatitis, i 3 mau manawa maʻamau ma muli o ka hoʻomau ʻana i ka ʻai ʻana i nā meaʻai ʻino i hoʻopiha ʻia me nā momona a cholesterol.

Nā ʻai kūpono

Manaʻo ka poʻe noiʻi e makemake nā mea a pau e hoʻololi i kahi meaʻai e pono ai ke olakino a no ke ʻano maʻamau i ka manawa like ma ka hahai ʻana i kēia mau mea:

E pale i kēia mau huahana

Pono nā kānaka a pau e heluhelu i nā lepili ma nā meaʻai a pau i hoʻomākaukau ʻia, mālama ʻia a pūʻulu ʻia ma mua o ke kūʻai ʻana a pale aku i nā meaʻai i loaʻa i nā mea hana, nā momona ʻino a me ka nui o ke kō.

ʻai meaʻai meaʻai

Manaʻo ʻia e ʻai i nā meaʻai mea kanu, a pono e ʻike nā kānaka a pau inā lākou e ʻai i nā mea kanu, e loaʻa iā lākou ka mea e pono ai ko lākou kino i loko o ka protein a i ʻole ka calcium. Pono ʻoe e hoʻomaka e ʻai i ka ʻiʻo liʻiliʻi a me ka waiu (he kiʻekiʻe i nā momona maikaʻi ʻole, a me nā pilikia ʻē aʻe).

Nā kumu protein pōʻino

E ʻai i nā meaʻai waiwai nui i ka protein e like me nā nati (nā ʻalemona paʻakai ʻole, nā walnuts a me nā cashews, nā ʻanoʻano e like me ka flaxseeds a me nā ʻanoʻano paukena, nā legumes e like me ka moa a me ka pī, a me nā mea kanu ʻē aʻe i ka ʻiʻo, ka waiū a me ka paʻakai.

nā meaʻai waihoʻoluʻu

Hiki ke ʻike mua ʻia ke ʻano meaʻai o nā meaʻai he nui e ko lākou mau waihoʻoluʻu ʻālohilohi, e like me: nā pepa melemele, kāloti ʻalani a ʻōpala paha, nā tōmato ʻulaʻula a me nā hua waina. Pono e ʻai ʻia i kēlā me kēia lā i nā ʻano huaʻai like ʻole a me nā mea kanu.