Palapala Ola pili i ke kumu aʻoaʻo a me ka hoʻomaʻamaʻa olakino e kākoʻo a kōkua i kēlā me kēia kanaka hiki i ko lākou olakino maikaʻi aʻe a lagonaina i ko lākou maikaʻi loa ma waena o ka papahana a me ka hana hoʻolālā maʻamau e hoʻokō i kā lākou mau pono a me nā pahuhopu.
ʻAʻole pili ke kumu ʻo ke olakino i ka meaʻai a hoʻokahi ʻano e ola ai.
Hoʻohui ka hoʻomaikaʻi ʻana i ka hoʻomaʻamaʻa ʻana kai uʻi:
ʻO ke ʻano Bio-individuality ʻokoʻa mākou a ʻokoʻa loa
ʻai
Aloha Hawaii
Pono nā manaʻo
Nā pono kino
Hoʻoikaika ia i ke olakino ma mua o ka pā a me ka maikaʻi ma o ka meaʻai mua. Eia nō naʻe, ʻo ka manaʻo nui aia kekahi mau wahi e pili ana i ke olakino e like me ka meaʻai. ʻO ia hoʻi:
'ana ma
'oihana,'
ʻO kaʻuhane
Hoʻohana pilikino
Hāʻawi nā mea a pau i ka maikaʻi holoʻokoʻa.
ʻAʻohe wahi āpau-kūpono-kūpono i ke ʻano olakino a me ka olakino.
Hana kēia mau mea paʻahana me nā mea kūʻai aku a aʻo iā lākou pehea e:
Detox ko lākou mau kino
Hoʻohui i ko lākou mau kino
Mālama i ko lākou mau kino
E alakaʻi i kēia i nā poʻe i lilo i:
Lupaau
Kēlā hauʻoli
Hiki iā lākou!
Hāʻawi ʻo Health Coaching i nā lawelawe ma nā hui pilikino hoʻokahi a ka ʻūkū pūʻulu.
No ka poʻe e pili ana i ka constipation mau ma muli o nā lāʻau lapaʻau, ke koʻikoʻi, a i ʻole ka nele o ka fiber, hiki anei i ka hoʻoikaika kino hele wāwae ke hoʻoikaika i ka neʻe ʻana o ka ʻōpū?
Ka hele wāwae no ke kōkua ʻana i ka ʻōpū
He maʻi maʻamau ka constipation. ʻO ka nui o ka noho ʻana, nā lāʻau lapaʻau, ke koʻikoʻi, a i ʻole ka lawa ʻole o ka fiber hiki ke hopena i ka neʻe pinepine ʻana o ka ʻōpū. Hiki i nā hoʻoponopono ola ke hoʻoponopono i ka hapa nui o nā hihia. ʻO kekahi o nā ala maikaʻi loa, ʻo ia ka hoʻokomo ʻana i ka hoʻoikaika kino maʻamau, e paipai ana i nā ʻiʻo o ka ʻōpū e ʻaelike kūlohelohe (Huang, R., et al., 2014). Hoʻopili kēia i ka jogging, yoga, wai aerobics, a me ka ikaika a i ʻole ka hele wikiwiki ʻana no ka hoʻohaʻahaʻa ʻana i ka paʻa.
ka Research
Ua hoʻopaʻa ʻia kahi haʻawina i nā wahine momona o waena o nā makahiki i loaʻa i ka constipation mau ma kahi o 12 mau pule. (Tantawy, SA, et al., 2017)
ʻO ka hui mua i hele ma luna o kahi papa hana 3 manawa i ka pule no 60 mau minuke.
ʻAʻole i komo ka hui ʻelua i kekahi hana kino.
Ua ʻoi aku ka maikaʻi o ka hui mua i kā lākou mau hōʻailona constipation a me nā loiloi o ke ola.
Hoʻopili pū ʻia kahi ʻano like ʻole o ka maʻi bacteria me nā pilikia constipation. ʻO kekahi noiʻi ʻē aʻe i kālele ʻia i ka hopena o ka hele wikiwiki ʻana me nā hoʻomaʻamaʻa e hoʻoikaika ai i nā ʻiʻo koʻikoʻi e like me nā papa ma ka haku mele microbiota intestinal. (Morita, E., et al., 2019) Ua hōʻike ʻia nā hopena e hiki ke kōkua i ka hoʻomaʻamaʻa aerobic e like me ka mana / brisk walking ke hoʻonui i ka ʻōpū ʻO Bacteroides, he ʻāpana koʻikoʻi o ka bacteria ʻōpū olakino. Ua hōʻike nā haʻawina i kahi hopena maikaʻi ke komo nā kānaka i ka liʻiliʻi o 20 mau minuke o ka hele wikiwiki ʻana i kēlā me kēia lā. (Morita, E., et al., 2019)
Hiki i ka ho'oikaika kino ke kōkua i ka ho'emi 'ana i ka ma'i ma'i 'a'ai
Hiki i ka hana kino ke lilo i mea pale nui i ka hoemi ana i ka ma'i ma'i 'a'ai. (National Cancer Institute. 2023) Manaʻo kekahi i ka hōʻemi ʻana i ka pilikia he 50%, a hiki i ka hoʻoikaika kino ke kōkua i ka pale ʻana i ka hoʻi hou ʻana ma hope o ka ʻike ʻana i ka maʻi maʻi ʻaʻai colon, a he 50% hoʻi i kekahi mau haʻawina no nā poʻe maʻi me ka pae II a i ʻole ka pae III o ka maʻi kanesa. (Schoenberg MH 2016)
Loaʻa nā hopena maikaʻi loa ma o ka hoʻoikaika kino haʻahaʻa, e like me ka hele ʻana i ka mana / brisk, ma kahi o ʻeono mau hola i kēlā me kēia pule.
Ua hōʻemi ʻia ka make ma ka 23% i nā poʻe i hoʻoikaika kino no ka liʻiliʻi o 20 mau minuke i nā manawa he nui i ka pule.
ʻO nā poʻe maʻi maʻi maʻi maʻi colon inactive i hoʻomaka i ka hoʻoikaika kino ma hope o kā lākou hōʻoia ʻana ua hoʻomaikaʻi maikaʻi ʻia nā hopena ma mua o ka poʻe i noho noho maʻamau, e hōʻike ana ʻaʻole i lohi ka hoʻomaka ʻana i ka hoʻoikaika kino.(Schoenberg MH 2016)
ʻO nā mea maʻi ikaika loa i loaʻa nā hopena maikaʻi loa.
Kāohi ʻana i ka hoʻoikaika kino
Loaʻa i kekahi poʻe kukini a me ka poʻe hele wāwae i kahi kolone ikaika loa, ka hopena o ka maʻi maʻi e pili ana i ka hoʻomaʻamaʻa a i ʻole nā kue wāwae, i kapa ʻia ʻo runner's trots. A hiki i ka 50% o ka poʻe haʻuki hoʻomanawanui e ʻike i nā pilikia gastrointestinal i ka wā hoʻoikaika kino. (de Oliveira, EP et al., 2014) ʻO nā hana pale e hiki ke hana.
ʻAʻole ʻai i loko o ʻelua hola o ka hoʻoikaika kino.
E pale i ka caffeine a me ka wai mahana ma mua o ka hoʻoikaika kino.
Inā paʻakikī i ka lactose, e pale i nā huahana waiū a hoʻohana paha i ka Lactase.
E hōʻoia i ka wai maikaʻi o ke kino ma mua o ka hoʻoikaika kino.
Hydrating i ka wā hoʻoikaika kino.
Inā hoʻoikaika kino i ka kakahiaka:
E inu ma kahi o 2.5 mau kīʻaha wai a i ʻole kahi inu haʻuki ma mua o ka moe.
E inu ma kahi o 2.5 mau kīʻaha wai ma hope o ke ala ʻana.
E inu hou i 1.5 - 2.5 mau kīʻaha wai 20-30 mau minuke ma mua o ka hoʻoikaika kino.
E inu i 12-16 auneke wai i kēlā me kēia 5-15 minuke i ka wā hoʻoikaika kino.
If hoʻoikaika kino no 90 mau minuke:
E inu i 12 - 16 wai-auneke wai e loaʻa ana he 30-60 grams o nā carbohydrates, sodium, potassium, a me ka magnesium i kēlā me kēia 5-15 mau minuke.
Kōkua Kākoʻo
Hiki ke hoʻoholo i ka constipation i kēlā me kēia manawa me ka hoʻoponopono ʻana i ka nohona e like me ka hoʻonui ʻana i ka ʻai o ka fiber, hoʻoikaika kino, a me nā wai. ʻO ka poʻe e loaʻa ana i ke koko koko a i ʻole hematochezia, ua nalowale he 10 paona a ʻoi aʻe paha, loaʻa i ka anemia hemahema hao, loaʻa i nā hōʻike koko fecal occult/huna maikaʻi, a i ʻole he moʻolelo ʻohana o ka maʻi maʻi colon e pono e ʻike i kahi mea mālama ola a loea paha e hana kikoʻī. nā hoʻāʻo diagnostic e hōʻoia ʻaʻohe pilikia kumu a i ʻole nā kūlana koʻikoʻi. (Jamshed, N. et al., 2011) Ma mua o ka hele wāwae ʻana no ke kōkua constipation, pono nā kānaka e nīnau i kā lākou mea mālama ola e ʻike inā palekana ia no lākou.
Ma ka Injury Medical Chiropractic a me ka Functional Medicine Clinic, ʻo kā mākou mau wahi hana e pili ana i ka Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Paʻi Paʻakikī, Manaʻo Koʻikoʻi, Hoʻoponopono Lapaʻau Hana, a me nā protocol mālama mālama. Kūleʻa mākou i nā mea e pono ai ʻoe e hoʻokō i nā pahuhopu hoʻomaikaʻi a hana i kahi kino i hoʻomaikaʻi ʻia ma o nā ʻano noiʻi a me nā papahana olakino holoʻokoʻa. Inā makemake ʻia nā lāʻau lapaʻau ʻē aʻe, e hoʻouna ʻia nā kānaka i ke keʻena lapaʻau a i ʻole ke kauka i kūpono i ko lākou ʻeha, kūlana, a/a i ʻole maʻi.
Poop Testing: He aha? No ke aha mai? a pehea?
E hoʻomaopopo '
Huang, R., Ho, SY, Lo, WS, & Lam, TH (2014). ʻO ka hana kino a me ka constipation i nā ʻōpio Hong Kong. PloS hoʻokahi, 9(2), e90193. doi.org/10.1371/journal.pone.0090193
Tantawy, SA, Kamel, DM, Abdelbasset, WK, & Elgohary, HM (2017). Nā hopena o kahi hoʻoikaika kino i manaʻo ʻia a me ka mālama ʻana i ka meaʻai no ka mālama ʻana i ka constipation i nā wahine momona o waena. ʻO ka maʻi diabetes, metabolic syndrome a me ka momona: nā pahuhopu a me ka lāʻau lapaʻau, 10, 513-519. doi.org/10.2147/DMSO.S140250
Morita, E., Yokoyama, H., Imai, D., Takeda, R., Ota, A., Kawai, E., Hisada, T., Emoto, M., Suzuki, Y., & Okazaki, K. (2019). Hoʻomaʻamaʻa hoʻomaʻamaʻa Aerobic me ka hele wāwae wikiwiki e hoʻonui i nā Bacteroides ʻōpū i nā Wahine ʻEleʻele Ola. Nā meaʻai, 11(4), 868. doi.org/10.3390/nu11040868
Schoenberg MH (2016). ʻO ka hana kino a me ka meaʻai i loko o ka Primary and Tertiary Prevention of Colorectal Cancer. ʻO ka lāʻau lapaʻau Visceral, 32(3), 199–204. doi.org/10.1159/000446492
de Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). ʻO nā hoʻopiʻi ʻana i ka ʻōpū i ka wā hoʻoikaika: prevalence, etiology, a me nā ʻōlelo aʻoaʻo meaʻai. Laau haʻuki (Auckland, NZ), 44 Suppl 1(Suppl 1), S79–S85. doi.org/10.1007/s40279-014-0153-2
Jamshed, N., Lee, ZE, & Olden, KW (2011). ʻO ka diagnostic approach to chronic constipation i nā mākua. Kauka ʻohana ʻAmelika, 84(3), 299–306.
Hiki i ka ʻike ʻana i nā meaʻai e ʻai ai ke kōkua i ka poʻe e hoʻi hou ana i ke ola kino?
ʻAi ʻAi a me ka hoʻihoʻi ʻana i ke ola o ka ʻōpū
Hiki ke hoʻoweliweli i ke ola o ka meaʻai. ʻO ka mea pōmaikaʻi, ʻo ka hapa nui o nā hihia he maʻalahi a pōkole a mau hola wale nō i kekahi mau lā (Nā kikowaena no ka hoʻomake a me ka pale ʻana, a me ka 2024). Akā ʻo nā hihia maʻalahi hiki ke hōʻeha i ka ʻōpū, e hoʻoulu ai i ka nausea, ka luaʻi, a me ka maʻi maʻi. Ua ʻike nā mea noiʻi ʻo nā maʻi bacterial, e like me ka make ʻana i ka meaʻai, hiki ke hoʻololi i ka maʻi bacteria o ka ʻōpū. (ʻO Clara Belzer et al., 2014) ʻO ka ʻai ʻana i nā meaʻai e hoʻoikaika ai i ka hoʻōla ʻana o ka ʻōpū ma hope o ka make ʻana o ka meaʻai hiki ke kōkua i ke kino e hoʻōla hou a ʻoi aku ka wikiwiki.
Nā Mea ʻai e ʻAi ai
Ma hope o ka hoʻoholo ʻana o nā hōʻailona ʻona, manaʻo paha kekahi he maikaʻi ka hoʻi ʻana i ka meaʻai maʻamau. Eia naʻe, ua hoʻomanawanui ka ʻōpū i kahi ʻike, a ʻoiai ua emi nā hōʻailona koʻikoʻi, hiki i nā kānaka ke pōmaikaʻi i nā meaʻai a me nā mea inu i maʻalahi i ka ʻōpū. ʻO nā meaʻai a me nā mea inu i ʻōlelo ʻia ma hope o ka make ʻana o ka meaʻai: (National Institute of Diabetes and Digestive and Kidney Diseases. 2019)
ʻO Gatorade
Pedialytes
ka wai
ʻOi lau nahele
Ka moa moa
ʻO Jello
Pāpaka
Hoʻopuka
Hoʻomaʻaka
Kahiki
Oatmeal
maia
uala
He mea koʻikoʻi ka hydration ma hope o ka ʻai ʻana. Pono nā kānaka e hoʻohui i nā meaʻai meaʻai ʻē aʻe a me ka hoʻomaʻemaʻe ʻana, e like me ka moa noodle soup, e kōkua ana ma muli o kāna mau meaʻai a me ka wai. ʻO ka maʻi maʻi a me ka luaʻi e hele pū me ka maʻi hiki ke waiho i ke kino me ka maloʻo nui. ʻO nā mea inu wai hou e kōkua i ke kino e hoʻololi i nā electrolytes a me ka sodium i nalowale. Ke hoʻomaʻemaʻe hou ʻia ke kino a hiki ke hoʻopaʻa i nā meaʻai palaka, e hoʻolauna mālie i nā meaʻai mai ka ʻai maʻamau. Ke hoʻomaka hou i ka meaʻai maʻamau ma hope o ka hoʻomaʻemaʻe hou ʻana, e ʻai pinepine i nā meaʻai liʻiliʻi, i kēlā me kēia ʻekolu a ʻehā mau hola, ʻoi aku ka maikaʻi ma mua o ka ʻai ʻana i ka ʻaina kakahiaka nui, ka ʻaina awakea, a me ka ʻaina ahiahi i kēlā me kēia lā. (Andi L. Shane et al., 2017) Ke koho ʻana iā Gatorade a i ʻole Pedialyte, e hoʻomanaʻo ʻo Gatorade he mea inu hoʻomaʻemaʻe haʻuki me ka nui o ke kō, hiki ke hoʻonāukiuki i ka ʻōpū ʻeha. Hoʻolālā ʻia ka Pedialyte no ka hoʻomaʻemaʻe hou ʻana i ka wā maʻi a ma hope o ka maʻi a he liʻiliʻi ke kō, ʻoi aku ka maikaʻi. (Ronald J Maughan et al., 2016)
Ke ʻAi ʻAi ʻAi ʻAi ʻO nā meaʻai e hōʻalo ai
I ka wā o ka ʻai ʻana, ʻaʻole makemake iki nā kānaka e ʻai. Eia naʻe, i mea e pale ai i ka hoʻonui ʻana i ka maʻi, ʻōlelo ʻia ka poʻe e pale i kēia mau mea i ka wā e maʻi ikaika ana (Ke Kulanui Mokuʻāina ʻo Ohio. 2019)
Hiki i nā mea inu caffeinated a me ka waiʻona ke hoʻomaʻemaʻe hou aku.
ʻO nā meaʻai momona a me nā meaʻai fiber kiʻekiʻe he paʻakikī ke ʻeli.
Hiki i nā meaʻai a me nā mea inu ke kiʻekiʻe i ke kō ke kumu e hana ai ke kino i nā pae glucose kiʻekiʻe a hoʻonāwaliwali i ka ʻōnaehana pale. (Navid Shomali et al., 2021)
Ka Manawa Ho'ola a me ka Ho'omaka 'ana i ka 'ai ma'amau
ʻAʻole lōʻihi ka lāʻau make, a ʻo ka hapa nui o nā hihia paʻakikī e hoʻoholo ʻia i loko o kekahi mau hola a i ʻole mau lā. (Nā kikowaena no ka hoʻomake a me ka pale ʻana, a me ka 2024) Pili nā hōʻailona ma ke ʻano bacteria. Hiki i nā kānaka ke maʻi i loko o nā minuke o ka ʻai ʻana i ka meaʻai haumia a hiki i ʻelua pule ma hope. No ka laʻana, hiki i ka bacteria Staphylococcus aureus ke kumu i nā hōʻailona kokoke koke. Ma ka ʻaoʻao ʻē aʻe, hiki i ka listeria ke lawe i ʻelua mau pule e hōʻike ai i nā hōʻailona. (Nā kikowaena no ka hoʻomake a me ka pale ʻana, a me ka 2024) Hiki i nā kānaka ke hoʻomau i kā lākou meaʻai maʻamau i ka wā e pau ai nā hōʻailona, ua hoʻomaʻemaʻe loa ke kino a hiki ke hoʻopaʻa i nā meaʻai maʻa. (Andi L. Shane et al., 2017)
Manaʻo ʻia ʻo Gut Foods Post Stomach Virus
Hiki i nā meaʻai ola kino ke kōkua i ka hoʻihoʻi ʻana i ka ʻōpū microbiome a i ʻole nā microorganism ola a pau i loko o ka ʻōnaehana digestive. Pono ka microbiome o ka ʻōpū olakino no ka hana ʻana o ka ʻōnaehana pale. (Emanuele Rinninella et al., 2019) Hiki i nā maʻi maʻi o ka ʻōpū ke hoʻopau i ke koena o ka maʻi bacteria. (Chanel A. Mosby et al., 2022) Hiki i ka ʻai ʻana i kekahi mau meaʻai ke kōkua i ka hoʻihoʻi ʻana i ke koena o ka ʻōpū. Hiki i nā prebiotics, a i ʻole nā mea kanu hiki ke hoʻoheheʻe ʻia, hiki ke kōkua i ka wāwahi ʻana i loko o ka ʻōpū liʻiliʻi a ʻae i ka ulu ʻana o ka hua bacteria maikaʻi. Aia nā meaʻai prebiotic: (Dorna Davani-Davari et al., 2019)
mohihi
'Alika
Pākē
Asparagus
Peʻa
Honey
waiu
maia
ʻO ka palaoa, ka bale, ka rai
Kāleka
'Ose
ʻO Seaweed
Eia kekahi, hiki i nā probiotics, he bacteria ola, ke kōkua i ka hoʻonui ʻana i ka nui o nā huakini olakino i loko o ka ʻōpū. Aia nā meaʻai probiotic: (Kula Lapaʻau ʻo Harvard, 2023)
ʻO Pickles
Palaoa palaoa
Kombucha
Sauerkraut
ʻO Yogurt
Miso
kefir
Kimchi
tempe
Hiki ke lawe ʻia nā probiotics ma ke ʻano he mea hoʻohui a hele mai i nā papa, capsules, pauka, a me nā wai. No ka loaʻa ʻana o ka bacteria ola, pono lākou e hoʻopaʻa ʻia. Manaʻo nā mea mālama ola i ka lawe ʻana i nā probiotics i ka wā e hoʻōla ai mai ka maʻi ʻōpū. (National Institute of Diabetes and Digestive and Kidney Diseases, 2018) Pono nā kānaka e nīnau i kā lākou mea mālama ola e ʻike inā palekana a olakino kēia koho.
Ma Injury Medical Chiropractic and Functional Medicine Clinic, mālama mākou i nā ʻeha a me nā maʻi ʻeha mau ma o ka hoʻomohala ʻana i nā hoʻolālā lapaʻau pilikino a me nā lawelawe lapaʻau kūikawā e pili ana i nā ʻeha a me ke kaʻina hana hoʻōla piha. Inā makemake ʻia nā lāʻau lapaʻau ʻē aʻe, e hoʻouna ʻia nā kānaka i ke keʻena lapaʻau a i ʻole ke kauka i kūpono i ko lākou ʻeha, kūlana, a/a i ʻole maʻi.
Aʻo e pili ana i nā meaʻai
E hoʻomaopopo '
Nā kikowaena no ka hoʻopaʻa ʻana a me ka pale ʻana i ka maʻi. (2024). ʻO nā hōʻailona ʻona ʻai. Kiʻi ʻia mai www.cdc.gov/foodsafety/symptoms.html
Belzer, C., Gerber, GK, Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh , C., & Bry, L. (2014). Dynamics o ka microbiota i ka pane ʻana i ka maʻi hoʻokipa. PloS hoʻokahi, 9(7), e95534. doi.org/10.1371/journal.pone.0095534
Shane, AL, Mody, RK, Crump, JA, Tarr, PI, Steiner, TS, Kotloff, K., Langley, JM, Wanke, C., Warren, CA, Cheng, AC, Cantey, J., & Pickering, LK (2017). 2017 Infectious Diseases Society of America Clinical Practice Guidelines for the Diagnosis and Management of Infectious Diarrhea. ʻO nā maʻi maʻi maʻi: he hoʻolaha kūhelu o ka Infectious Diseases Society of America, 65 (12), e45–e80. doi.org/10.1093/cid/cix669
Maughan, RJ, Watson, P., Cordery, PA, Walsh, NP, Oliver, SJ, Dolci, A., Rodriguez-Sanchez, N., & Galloway, SD (2016). ʻO kahi hoʻokolohua hoʻāʻo e loiloi i ka hiki o nā mea inu ʻokoʻa ke hoʻopili i ke kūlana hydration: ka hoʻomohala ʻana i kahi index hydration inu. The American journal of clinical nutrition, 103(3), 717–723. doi.org/10.3945/ajcn.115.114769
Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, RE, Akbari, M., Xu, H., & Shotorbani, SS (2021). Nā hopena maikaʻi ʻole o ka nui o ka glucose i ka ʻōnaehana pale: He loiloi hou. Biotechnology a noiʻi biochemistry, 68(2), 404–410. doi.org/10.1002/bab.1938
Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, GAD, Gasbarrini, A., & Mele, MC (2019). He aha ka Healthy Gut Microbiota Composition? ʻO kahi kaiaola e hoʻololi ana ma waena o ka makahiki, ka honua, ka meaʻai, a me nā maʻi. Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014
Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Hoʻololi ka launa pū ʻana me nā maʻi maʻi enteric mammalian i ka hana ʻana o ka membrane o waho a me ka ʻike e ka bacteria commensal. Nūpepa o nā vesicle extracellular, 11(1), e12172. doi.org/10.1002/jev2.12172
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, SJ, Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Wehewehe, ʻAno, Puna, Mechanism, a me nā noi lapaʻau. Meaʻai (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092
No ka poʻe makemake e ʻai i ke olakino, hiki anei i ke koho a me ka hoʻohaʻahaʻa ke hana i ka mayonnaise i mea ʻono a momona hoʻi i ka meaʻai haʻahaʻa-carbohydrate?
Meaʻai Mayonnaise
Hoʻohana ʻia ka Mayonnaise i nā ʻano ʻano like ʻole, me nā sandwiches, salakeke tuna, nā hua deviled, a me ka tartar. ka lole. Manaʻo pinepine ʻia ʻo ia he maikaʻi ʻole, no ka mea he momona ka nui a ma muli o ka hopena, calorie-dense. Hiki ke hoʻonui koke i nā calorie a me ka momona ke nānā ʻole i ka nui o nā ʻāpana.
He aha ia?
He hui ia o nā mea ʻokoʻa.
Hoʻohui ia i ka ʻaila, ka hua manu, ka wai ʻakika (wai lemona a i ʻole ka vīneka), a me ka sinapi.
Lilo nā mea ʻai i emulsion mānoanoa, holika, mau loa ke hui mālie ʻia.
Aia ke kī i loko o ka emulsion, e hui ana i ʻelua mau wai i ʻole e hui maoli ʻia, e hoʻohuli i ka ʻaila wai i mea paʻa.
ʻEpekema
Hana ʻia ka emulsification i ka wā e hoʻopaʻa ai kahi emulsifier - ka hua manu - i ka wai-aloha/hydrophilic a me ka aila-aloha/lipophilic mea.
Hoʻopili ka emulsifier i ka wai lemon a i ʻole ka vīnega me ka ʻaila a ʻaʻole e ʻae i ka kaʻawale, e hana ana i kahi emulsion paʻa. (ʻO Viktoria Olsson et al., 2018)
I loko o ka mayonnaise homemade, ʻo ka emulsifier ka nui o ka lecithin mai ka hua manu a me kahi mea like i ka sinapi.
Hoʻohana pinepine nā ʻoihana mayonnaise i nā ʻano emulsifiers a me nā stabilizers.
Health
Loaʻa iā ia nā waiwai e hoʻoikaika ai i ke olakino, e like me ka vitamina E, ka mea e hoʻomaikaʻi ai i ke olakino o ka naʻau, a me ka huaora K, he mea nui ia no ka hoʻopili koko. (USDA, FoodData Central, 2018)
Hiki ke hana ʻia me nā momona maikaʻi e like me omega-3 fatty acids, e mālama ai i ka lolo, ka puʻuwai, a me ke olakino ʻili.
Eia nō naʻe, ʻo ka hapa nui o ka momona unsaturated, ʻo ia ka momona olakino.
E mālama i nā pahuhopu meaʻai i ka wā e koho ai i ka mayonnaise.
No ka poʻe ma ka ʻai haʻahaʻa momona a haʻahaʻa paha, he mea nui ka mālama ʻana i ka ʻāpana.
Oil
Aneane hiki ke hoʻohana ʻia kekahi aila ʻai no ka hana ʻana i ka mayonnaise, e hoʻolilo i ka ʻaila i mea nui loa i ka olakino olakino.
Hana ʻia ka hapa nui o nā mea kūʻai aku me ka aila soy, kahi i manaʻoʻiʻo ai kekahi poʻe loea meaʻai hiki ke pilikia ma muli o ke kiʻekiʻe o nā momona omega-6.
He haʻahaʻa ka omega-6 ʻaila Canola ma mua o ka ʻaila soy.
Hiki i nā poʻe i hana i ka mayonnaise ke hoʻohana i kekahi aila, me ka aila ʻoliva a i ʻole ka ʻaila avocado.
Pākuʻi
ʻO ka hopohopo e pili ana i ka maʻi bacteria mai ka hana ʻana i ka mayonnaise homemade me nā yolks hua manu.
Hana ʻia ka mayonnaise kalepa me nā hua pasteurized a hana ʻia ma ke ʻano e mālama pono ai.
Hiki i nā waikawa, ka vīneka, a i ʻole ka wai lemon ke kōkua i ka mālama ʻana i kekahi bacteria mai ka hoʻohaumia ʻana i ka mayonnaise.
Eia nō naʻe, ua ʻike ʻia kahi haʻawina e loaʻa ana i ka mayonnaise homemade nā bacteria salmonella ʻoiai nā pūhui waikawa. (ʻO Junli Zhu et al., 2012)
Ma muli o kēia, makemake kekahi e pasteurize i kahi hua manu i ka wai 140 ° F no 3 mau minuke ma mua o ka hana ʻana i ka mayonnaise.
ʻOiai ka liʻiliʻi o nā calorie a me ka momona liʻiliʻi ma mua o ka mayonnaise maʻamau, ua hoʻololi pinepine ʻia ka momona me nā starch a i ʻole ke kō e hoʻomaikaʻi ai i ke ʻano a me ka ʻono.
No ka poʻe e nānā ana i ka waiʻaleʻa a i ʻole ke kō i kā lākou ʻai, e nānā i ka lepili meaʻai a me nā meaʻai ma mua o ka hoʻoholo ʻana i ka mayonnaise kūpono.
ʻO ke kino i ke kaulike: Chiropractic, Fitness, a me ka meaʻai
E hoʻomaopopo '
Olsson, V., Håkansson, A., Purhagen, J., & Wendin, K. (2018). ʻO ka hopena o ka Emulsion Intensity ma luna o nā mea i koho ʻia a me nā ʻano kikokikona o ka Mayonnaise piha momona. Meaʻai (Basel, Switzerland), 7(1), 9. doi.org/10.3390/foods7010009
Mozafari, HR, Hosseini, E., Hojjatoleslamy, M., Mohebbi, GH, & Jannati, N. (2017). ʻO ka hoʻonui ʻana i ka momona haʻahaʻa haʻahaʻa a me ka cholesterol haʻahaʻa haʻahaʻa i ka hana ʻana i ka mayonnaise e ka hoʻolālā hoʻonohonoho kikowaena. Nūpepa o ka ʻepekema meaʻai a me ka ʻenehana, 54(3), 591–600. doi.org/10.1007/s13197-016-2436-0
Zhu, J., Li, J., & Chen, J. (2012). ʻO ke ola o Salmonella i loko o ka mayonnaise home-style a me nā hoʻonā waika e like me ka hopena o ke ʻano acidulant a me nā preservatives. Ka puke pai no ka mālama ʻana i ka meaʻai, 75(3), 465–471. doi.org/10.4315/0362-028X.JFP-11-373
Institute of Medicine (US). Komite no ka hoʻokō ʻana i nā alakaʻi ʻai., Thomas, PR, Henry J. Kaiser Family Foundation., & National Cancer Institute (US). (1991). Hoʻomaikaʻi i ka ʻai a me ke olakino o ʻAmelika: mai nā ʻōlelo aʻoaʻo i ka hana: he hōʻike a ke Kōmike no ka Dietary Guidelines Implementation, Food and Nutrition Board, Institute of Medicine. ʻO ka National Academy Press. books.nap.edu/books/0309041392/html/index.html www.ncbi.nlm.nih.gov/books/NBK235261/
No ka poʻe e ʻimi nei e hoʻonani i kā lākou meaʻai, hiki i ka pepa jalapeño ke hāʻawi i ka meaʻai, a lilo i kumu maikaʻi o nā huaora?
ʻO Jalapeño Pepper Nutrition
ʻO Jalapeños kekahi o nā ʻano pepa chili i hoʻohana ʻia e leo a hoʻonani a hoʻohui i ka wela i kahi kīʻaha. ʻOhi ʻia kēia ʻano pepa a kūʻai ʻia inā he ʻōmaʻomaʻo ʻeleʻele ʻeleʻele akā ʻulaʻula ke ʻano. ʻO kēia ka ʻike meaʻai no hoʻokahi pepa jalapeño 14-gram. (ʻIkepili Meaʻai. Oihana Mahiai o Amerika. 2018)
Kalepona - 4
Ka momona - 0.05-grams
Sodium - 0.4 - milligrams
ʻO nā kalapona - 0.5-grams
ʻO ka fiber - 0.4 - grams
Nā kō - 0.6 - grams
ʻO ka protein - 0.1 - grams
Carbohydrates
Loaʻa i nā pepa Jalapeño ka liʻiliʻi loa o nā haʻalulu a ʻaʻole hiki ke hoʻāʻo ʻia me ke ʻano GI maʻamau. (Fiona S. Atkinson et al., 2008)
He haʻahaʻa haʻahaʻa haʻahaʻa loa ka haʻahaʻa glycemic o ka 6 kalama o nā kalaka i loko o ka lawelawe kīʻaha 1, ʻo ia hoʻi, ʻaʻole e hoʻokiʻekiʻe nā pepa i ke kiʻekiʻe o ke kō koko koko a hoʻonāukiuki paha i ka pane insulin. (Mary-Jon Ludy et al., 2012)
kona kaikea a
Loaʻa i ka Jalapeños ka nui o ka momona i hoʻopiha ʻole ʻia.
kumuʻiʻo
ʻAʻole ʻōlelo ʻia nā pepa no ka protein, no ka mea, ʻoi aku ka liʻiliʻi ma mua o ka gram protein i loko o ke kīʻaha piha o nā jalapeños i ʻoki ʻia.
Nā huaora a me nā Minuke
Aia ma kahi o ka pepa ma kahi o 16 milligrams o ka huaora C, ma kahi o 18% o ka haʻawina i ʻōlelo ʻia i kēlā me kēia lā/RDA.
ʻO Jalapeños kahi kumu maikaʻi o ka huaora A, e kākoʻo ana i ke olakino o ka ʻili a me ka maka.
I loko o 1/4 kīʻaha i ʻoki ʻia i nā pepa jalapeño, loaʻa i kēlā me kēia kanaka ma kahi o 8% o ka nui o kēlā me kēia lā o ka huaora A no nā kāne a me 12% no nā wahine.
ʻO Jalapenos kekahi kumu o nā huaora B6, K, a me E.
Nā Huakaʻi Ola
Nui nā pōmaikaʻi olakino i hāʻawi ʻia i ka capsaicin ʻo ia ka mea e hoʻoulu ai i ka wela i loko o ka pepa, me ka hoʻēmi ʻana i ka ʻeha a me ka ʻeha ma ke kāohi ʻana i kahi neuropeptide e hoʻouna i kēlā mau hōʻailona i ka lolo. (ʻO Andrew Chang et al., 2023)
Pale Pain
Hōʻike nā noiʻi i ka capsaicin - nā mea hoʻohui a i ʻole nā ʻaila poni / ʻaila - hiki ke hoʻomaha i ke aʻalolo a me ka ʻeha ʻeha. (ʻO Andrew Chang et al., 2023)
E ho'ēmi i ka pilikia o ka maʻi puʻuwai
He noiʻi no nā poʻe me nā pae haʻahaʻa o ka cholesterol HDL olakino, ka poʻe i pilikia maʻi naʻau coronary/CHD, ua hōʻike ʻia ua hoʻomaikaʻi nā mea hoʻohui capsaicin i nā kumu pilikia no CHD. (ʻO Yu Qin et al., 2017)
Hoʻēmi i ka hoʻonāukiuki
ʻO ka vitamina C i loko o ka peppers he antioxidant, ʻo ia hoʻi, hiki iā ia ke hoʻoponopono i nā cell i hōʻino ʻia e ke koʻikoʻi oxidative a hoʻemi i ka mumū.
Hiki ke hoʻopau ʻia i ka maka, ʻokiʻoki ʻia, ke kēne, a i ʻole nā pepa puhi/chipotle a ʻoi aku ka wela ma mua o ka mea hou a i ʻole ke kēla no ka mea ua maloʻo a mālama ʻia.
Ka mālama a me ka palekana
Hiki ke mālama ʻia nā jalapeños hou ma ka lumi wela no kekahi mau lā a i ʻole i loko o ka friji no hoʻokahi pule.
Ke wehe ʻia kahi pahu, mālama i loko o ka friji.
No kahi kīʻaha pepa, e hoʻololi i kahi aniani a i ʻole ka pahu plastik no ka mālama ʻana i ka friji.
Hiki ke hoʻopaʻa ʻia ka pepa ma hope o ka hoʻomākaukau ʻana ma ke ʻoki ʻana i nā kumu a me ka ʻohi ʻana i nā hua.
ʻOi aku ka maikaʻi o nā jalapeños maloʻo i loko 6 mahina no ka maikaʻi maikaʻi loa, akā hiki ke mālama ʻia no ka lōʻihi.
e hoomakaukau ai
Hiki i ka wehe ʻana i nā ʻanoʻano ke hoʻemi i ka wela.
Hiki ke ʻai ʻia nā Jalapeños a pau a ʻokiʻoki ʻia a hoʻohui ʻia i nā salads, marinades, salsa, a i ʻole nā hua.
Hoʻohui kekahi i nā jalapeños i ka smoothies no kahi kī ʻala.
Hiki iā lākou ke hoʻohana ʻia i nā ʻano ʻano like ʻole no ka hoʻohui ʻana i ka wela a me ka tanginess.
ʻO Chiropractic, Fitness, a me ka meaʻai
E hoʻomaopopo '
ʻIkepili Meaʻai. Oihana Mahiai o Amerika. (2018). Pepa, jalapeno, maka.
Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). Nā papa kuhikuhi honua o ka glycemic index and glycemic load values: 2008. Diabetes care, 31(12), 2281–2283. doi.org/10.2337/dc08-1239
Ludy, MJ, Moore, GE, & Mattes, RD (2012). ʻO nā hopena o ka capsaicin a me ka capsiate ma ke kaulike o ka ikehu: ka loiloi koʻikoʻi a me nā meta-analyses o nā haʻawina i nā kānaka. Nani kemika, 37(2), 103–121. doi.org/10.1093/chemse/bjr100
National Institutes of Health Office of Dietary Supplements. (2021). Huaola C: Pepa ʻOiaʻiʻo no nā ʻOihana Ola.
Chang A, Rosani A, Quick J. Capsaicin. [Hoʻohou 2023 Mei 23]. Ma: StatPearls [Internet]. Waiwai Waiwai (FL): StatPearls Publishing; 2023 Ian-. Loaʻa mai: www.ncbi.nlm.nih.gov/books/NBK459168/
Qin, Y., Ran, L., Wang, J., Yu, L., Lang, HD, Wang, XL, Mi, MT, & Zhu, JD (2017). ʻO ka Capsaicin Supplementation i hoʻomaikaʻi i nā kumu pilikia o ka maʻi coronary heart i nā poʻe me nā pae haʻahaʻa HDL-C. Nā meaʻai, 9(9), 1037. doi.org/10.3390/nu9091037
American Academy of Allergy Asthma and Immunology. (2017). E nīnau i ka mea akamai: Pepper Allergy.
No ka poʻe e nānā ana i kā lākou ʻai ʻana i ka wā hoʻomaha Hoʻomaikaʻi, hiki anei i ka ʻike ʻana i ka waiwai ʻai o ka pipi ke kōkua i ka mālama ʻana i ke olakino?
Kaʻai a me nā pono
Hiki ke lilo i ka pīkī liʻiliʻi i kumu waiwai o ka protein, nā huaora, a me nā minela. Eia nō naʻe, hiki ke kiʻekiʻe i ke kō, nā momona maikaʻi ʻole, a me ka sodium.
ʻAʻole loaʻa i loko o Turkey kekahi mau carbohydrates.
Loaʻa i kekahi mau ʻiʻo ʻai ʻai ʻai ʻai ʻai i nā kalapona ʻoiai ʻo ka pipi i hoʻopaʻa ʻia, marinated, a i uhi ʻia paha i loko o kahi kīʻaha me ke kō a i ʻole i hoʻohui ʻia i ka wā e hana ai.
Hiki ke hoʻololi nui ke koho ʻana i ka mea hou i ke kō.
kona kaikea a
ʻO ka hapa nui o ka momona mai ka ʻili.
Loaʻa nā ʻāpana like o Turkey i ka momona saturated, monounsaturated, a me ka momona polyunsaturated.
ʻO ka wehe ʻana i ka ʻili a me ka kuke ʻana me ka hoʻohui ʻole ʻia o ka momona e hōʻemi nui i ka nui o ka momona.
kumuʻiʻo
ʻO Turkey kahi kumu maikaʻi loa o ka protein piha, me kahi o 24 grams i kahi lawelawe 3-auneke.
ʻO nā ʻoki liʻiliʻi, e like me ka umauma turkey ʻili ʻole, ʻoi aku ka nui o ka protein.
Nā huaora a me nā Minuke
Hāʻawi ka huaʻa B12, calcium, folate, hao, magnesium, phosphorus, potassium, a me selenium.
ʻOi aku ka nui o ka hao ma mua o ka ʻiʻo keʻokeʻo.
Nā Huakaʻi Ola
Kākoʻo i ka paʻa ʻana o ka ʻiʻo
ʻO Sarcopenia, a i ʻole ka hoʻopau ʻana i ka ʻiʻo, ke alakaʻi pinepine nei i ka nāwaliwali o ka poʻe ʻelemakule.
He mea nui ka loaʻa ʻana o ka protein i kēlā me kēia pāʻina no ka poʻe ʻelemakule e mālama i ka nui o ka ʻiʻo a me ka neʻe kino.
Hiki iā Turkey ke kōkua i ka hoʻokō ʻana i nā alakaʻi e hōʻike ana i ka ʻai ʻana i ka ʻiʻo wīwī 4-5 mau manawa i ka pule e mālama i ke ola kino me ka ʻelemakule. (Anna Maria Martone, et al., 2017)
Hoemi i ka Diverticulitis Flare-Ups
ʻO ka diverticulitis ka mumū o ke koko. ʻO nā kumu meaʻai e hoʻololi i ka hopena o ka diverticulitis penei:
ʻO ka lawe ʻana i ka fiber - hoʻohaʻahaʻa i ka pilikia.
Hoʻohana ʻia ka ʻiʻo ʻulaʻula - hoʻonui i ka pilikia.
ʻO ka ʻai ʻana i ka ʻiʻo ʻulaʻula me ka nui o ka momona - hoʻonui i ka pilikia.
Ua aʻo nā kānaka noiʻi i 253 mau kāne me ka diverticulitis a ua hoʻoholo ʻo ka hoʻololi ʻana i hoʻokahi lawelawe ʻana i ka ʻiʻo ʻulaʻula me ka lawelawe ʻana o ka moa a iʻa paha e hōʻemi i ka pilikia o ka diverticulitis e 20%. (ʻO Yin Cao et al., 2018)
ʻO nā palena o ke aʻo ʻana ʻo ia ka mea i hoʻopaʻa ʻia i ka ʻai ʻana o ka ʻiʻo i nā kāne wale nō, ua hōʻike ʻia ka ʻai ʻana iā ia iho, a ʻaʻole i kākau ʻia ka nui o ka ʻai ʻana i kēlā me kēia ʻai.
He mea kōkua paha ia no ka poʻe i pilikia no ka diverticulitis.
Kāohi i ka Anemia
Hāʻawi ʻo Turkey i nā meaʻai e pono ai e ke koko.
Hāʻawi ia heme hao, hoʻomoʻa maʻalahi i ka wā o ka ʻeli ʻana, e pale i ka anemia deficiency hao. (Nā Hui Ola Ola. 2023)
Aia nō hoʻi ʻo Turkey i ka folate a me ka huaʻa B12, nā mea e pono ai i ka hoʻokumu ʻana a me ka hana kūpono o nā ʻāpana koko ʻulaʻula.
Hiki ke kōkua maʻamau ka ʻai ʻana i ka turkey i ka mālama ʻana kino koko olakino.
Kākoʻo i ke ola puʻuwai
He ʻano wīwī ʻo Turkey i nā ʻiʻo haʻahaʻa-sodium ʻē aʻe, ʻoiai inā e wehe ʻia ka ʻili a kuke hou.
He kiʻekiʻe ʻo Turkey i ka amino acid arginine.
Hiki i ka Arginine ke kōkua i ka wehe ʻana a me ka hoʻomaha ʻana o ke aʻa e like me ke ʻano o ka nitric oxide. (Patrick J. Skerrett, 2012)
Palepa
Hiki ke loaʻa nā allergies ʻiʻo i kēlā me kēia makahiki. Hiki ke maʻi ʻaʻai pipi a pili pū me nā maʻi allergies i nā ʻano moa ʻē aʻe a me ka ʻiʻo ʻulaʻula. Hiki i nā hōʻailona ke komo: (Ke Kulanui o ʻAmelika Hui Pū ʻIa, Asthma & Immunology. 2019)
E mālama i ka ʻiʻo hou i loko o ka friji a hiki i ka mākaukau e kuke.
Ua hoʻomākaukau ʻia nā turkey i hoʻopaʻa ʻia i ka hau i hoʻopaʻa ʻia me ka USDA a i ʻole hōʻailona mokuʻāina o ka nānā ʻana ma lalo o nā kūlana palekana.
E hoʻomoʻa pololei i nā turkey i hoʻopaʻa ʻia i ka hau hau ma mua o ka hoʻoheheʻe mua ʻana. (Oihana Mahiai o Amerika. 2015)
ʻO nā ala palekana e hoʻoheheʻe ai i ka turkey hau: i loko o ka friji, i ka wai anuanu, a i ʻole ka umu microwave.
Pono lākou e hoʻoheheʻe ʻia no kahi manawa kikoʻī me ka hoʻohana ʻana i nā alakaʻi e pili ana i ke kaumaha.
Pono e hoʻomoʻa ʻia i kahi mahana o loko o 165 degere Fahrenheit.
Pono e hoʻomoʻa ʻia ka turkey i loko o ka friji i loko o 1-2 mau hola ma hope o ka kuke ʻana a hoʻohana ʻia i loko o 3-4 mau lā.
Pono e ʻai ʻia nā koena Turkey i mālama ʻia i loko o ka paʻukū i loko o 2-6 mau mahina.
Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). ʻO ka hoʻomaʻamaʻa a me ka lawe ʻana i ka protein: kahi hana Synergistic e kūʻē iā Sarcopenia. BioMed noiʻi honua, 2017, 2672435. doi.org/10.1155/2017/2672435
Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). ʻO ka ʻai ʻana o ka ʻiʻo a me ka pilikia o ka diverticulitis ma waena o nā kāne. Puka, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082
No ka poʻe e ʻimi ana e hoʻonui i kā lākou antioxidant, fiber, a me ka lawe ʻana i ka huaora, hiki ke kōkua i ka hoʻohui ʻana i nā pomegerane i kā lākou meaʻai?
Pāʻauna
Hiki i nā pomegerane ke hoʻonui i nā kīʻaha like ʻole, mai ka ʻaina kakahiaka a i nā ʻaoʻao a hiki i ka ʻaina ahiahi, me kā lākou hui pū ʻana o ka ʻono ʻono, ka ʻono, a me ka crunch mai kā lākou mau hua.
Nā Huakaʻi Ola
Ua ʻike ʻia ka hua he kumu olakino o nā huaora, fiber, a me nā antioxidants. Aia i loko o kahi hua liʻiliʻi:
E hoʻoulu i kahi pomegerane alahele ma mua o ka lawelawe ʻana. Hāʻawi lākou i kahi crunch i manaʻo ʻole ʻia e hoʻohālikelike ʻia me ka maʻalahi o ka guacamole.
Mash 2 oo avocados
E hoʻohui i 1/4 kīʻaha ʻulaʻula i ʻoki ʻia
1 / 4 tsp. paʻakai
1 Kaha. wai lemi
2 cloves kālaki - ʻoki ʻia
1/2 kīʻaha ʻokiʻoki i ka cilantro hou
E hoʻoulu i ka 1/4 kīʻaha pomegranate aril
lawelawe 6
ʻO ka meaʻai no kēlā me kēia lawelawe:
Nā kāleka 144
13.2 mau momona
2.8 gram o ka momona momona
103 milligrams sodium
7.3 gram carbs
4.8 grams fiber
1.5 gram protein
smoothie
Hāʻawi ka Smoothies i ka meaʻai hou a me ka meaʻai maikaʻi.
I loko o kahi blender, hoʻohui i 1/2 kīʻaha pomegranate arils
1 maiʻa paʻa
1/4 kīʻaha haʻahaʻa momona Greek yogurt
2 tsp. meli
Pākī wai ʻalani
E ninini i loko o ke aniani a hauʻoli!
ʻO ka meaʻai no kēlā me kēia lawelawe:
Nā kāleka 287
2.1 mau momona
0.6 gram o ka momona momona
37 milligrams sodium
67.5 gram carbs
6.1 grams fiber
4.9 gram protein
Oatmeal
E hoʻonui i ka oatmeal e like me ka pomegerane e lele maikaʻi i nā hua ʻē aʻe, nā mea ʻono, a me ka pata.
E hoʻomākaukau i 1/2 kīʻaha oat
E hoʻoulu i ka 1/2 o ka maiʻa liʻiliʻi, ʻokiʻoki
1 Tbsp. ke kō ʻeleʻele
2 Tbsp. pomegerane aril
1/2 tsp. kinamona honua
ʻO ka meaʻai no kēlā me kēia lawelawe:
Nā kāleka 254
3 mau momona
0.5 gram o ka momona momona
6 milligrams sodium
52.9 grams carbohydrates
6.7 grams fiber
6.2 gram protein
PalaunuKahiki
ʻO kekahi ala e hoʻohana ai i ka pomegerane ma ka laiki.
E hoʻomoʻa i 1 kīʻaha laiki ʻeleʻele.
E kāpīpī me 1/4 kīʻaha pomegranate aril
1 Kukui ʻaila ʻoliva
1/4 kīʻaha ʻokiʻoki, nā hazelnuts i hoʻomoʻa ʻia
1 Tbsp. lau thyme hou
ʻO ka paʻakai a me ka pepa e hoʻāʻo ai
Hana i 4 mau lawelawe
ʻO ka meaʻai no kēlā me kēia lawelawe:
Nā kāleka 253
9.3 mau momona
1.1 gram o ka momona momona
2 milligrams sodium
38.8 grams carbohydrates
2.8 grams fiber
4.8 gram protein
Mīkini Cranberry
E hana i ka ʻuala cranberry ʻaʻaʻa.
I loko o kahi ipu liʻiliʻi, e hui pū me 12 oz. nā ʻalika hou
2 kīʻaha wai pomegerane
1/2 kīʻaha kōpī gula nui
E hoʻomoʻa i ka wela wela - e hoʻoponopono inā wela loa ka hui
E hoʻoulu pinepine no kahi o 20 mau minuke a i ʻole a hiki i ka hapa nui o nā cranberries a hoʻokuʻu i kā lākou wai.
E hoʻoulu i 1 kīʻaha pomegranate aril
lawelawe 8
ʻO ka meaʻai no kēlā me kēia lawelawe:
Nā kāleka 97
0.1 mau momona
0 gram o ka momona momona
2 milligrams sodium
22.5 grams carbohydrates
1.9 grams fiber
0.3 gram protein
Wai Hoʻohuʻia
Hiki i ka wai i hoʻomoʻa ʻia i nā hua ke kōkua i ka hydration kūpono.
E kau i 1 kīʻaha pomegranate arils
1/4 kīʻaha lau mint hou i loko o ka hoʻokomo ʻana o kahi hue wai infuser 1-quart
Hoʻohui māmā
E hoʻopiha me ka wai kānana
E hoʻopaʻa i ka pahu hau no ka liʻiliʻi he 4 mau hola e ʻae i ka ʻono
lawelawe 4
ʻO kēlā me kēia lawelawe e hāʻawi wale i ka nui o nā meaʻai, e hilinaʻi ana i ka nui o ka wai pomegerane e hoʻokomo i loko o ka wai.
ʻIkepili Meaʻai. Oihana Mahiai o Amerika. (2019) Pomegerane, maka.
Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Nā hopena olakino maikaʻi o ka pomegerane. Ka noiʻi biomedical kiʻekiʻe, 3, 100. doi.org/10.4103/2277-9175.129371
ʻAʻole ʻike paha ka poʻe e hoʻoikaika nei e ola kino i hea a pehea e hoʻomaka ai. Hiki i ka hoʻolimalima ʻana i kahi kumu aʻoaʻo olakino ke kōkua i ka poʻe e hoʻomaka i kā lākou huakaʻi olakino a hiki i kā lākou pahuhopu?
Hoolimalima i ke Kahu Ola
He mea maʻalahi ka loaʻa ʻana i ka makemake e hoʻololi, akā he mea ʻē aʻe ka hoʻonohonoho ʻana i kahi hoʻolālā paʻa i ka neʻe. ʻO ka hoʻolimalima ʻana i kahi kumu aʻoaʻo olakino hiki ke kōkua i ka poʻe e hoʻomaopopo i ka ʻike, hoʻomohala i kahi hana olakino maikaʻi e kūpono i ko lākou nohona, a hoʻokō i nā pahuhopu olakino a maikaʻi. Hiki i kahi mea mālama ola kino ke lilo i kumu waiwai a loaʻa iā ia nā kuhikuhi i nā kumu aʻo olakino kaulana ma ia wahi.
He aha kā lākou hana?
He poʻe loea nā kumu aʻo olakino i ke kōkua ʻana i nā poʻe e hoʻokō i nā pahuhopu olakino a olakino. Hiki kēia:
Hoʻemi i ke kaumaha
Hoʻomaikaʻi i ka mālama ponoʻī
Ke kālele ana i ka meaʻai
Hoʻomaka hoʻoikaika kino
Hoʻonui i ka maikaʻi o ke ola
Kōkua ke kumu aʻo olakino e hana i kahi hoʻolālā a hoʻokō.
Hoʻohana nā mea aʻoaʻo olakino a maikaʻi i ka nīnauele hoʻoikaika a me nā ala e pili ana i nā hōʻike e hoʻoikaika i ka poʻe i kā lākou huakaʻi olakino. (Adam I Perlman, Abd Moain Abu Dabrh. 2020)
Kōkua lākou i ka ʻike ʻana i nā wahi e pono ai ka hoʻomaikaʻi ʻana, hoʻomohala i kahi hoʻolālā, a paipai i kēlā me kēia kanaka e like me ka mea hoʻomaʻamaʻa kino pilikino.
Hana pū nā kumu aʻo ola kino me nā kauka a/a i ʻole nā ʻoihana olakino ʻē aʻe i loko o kahi kahua lapaʻau a i ʻole ma ke ʻano he mea hoʻolako pākahi.
ʻO kā lākou kuleana ka hāʻawi ʻana i kahi ala holoʻokoʻa i ke olakino a maikaʻi.
ʻO ke kumu aʻoaʻo olakino kekahi mea nāna e kōkua i ka hoʻonohonoho ʻana a me ke kaulike ʻana i nā ʻano like ʻole o ke ola o ke kanaka i hiki iā lākou ke aʻo e mālama i ke olakino maikaʻi loa.
E kōkua lākou i ka pale ʻana i ka wā e hakakā nei.
Hoʻolohe a hāʻawi ke kumu aʻo olakino i ke kākoʻo no kēlā me kēia pahuhopu o ke kanaka.
Aia kahi kaʻi olakino a hiki i ka loaʻa ʻana o ka pahuhopu.
palapala hōʻoia
He mea nui e hōʻoia i nā mea hoʻolako e noʻonoʻo ʻia i loaʻa nā koina kūpono. Ma muli o ka hāʻawi ʻana o kekahi mau papahana hōʻoia i ka nānā ʻana i nā wahi kikoʻī e like me ka meaʻai, pono e ʻike i nā mea e pono ai ma mua o ke koho ʻana i kahi kumu aʻoaʻo olakino. ʻAʻole pono nā kumu aʻo olakino i ke kēkelē kulanui, akā naʻe, nui nā palapala hōʻoia e pili pū ana me nā koleke a loaʻa i nā hui hoʻonaʻauao e kūpono i ka papa hana a me nā hōʻaiʻē koleke. ʻO ka hoʻomaʻamaʻa ʻana e lilo i kumu aʻoaʻo olakino ʻo: (Shivaun Conn, ka pale Sharon 2019)
Health
Fitness
Hoʻonohonoho pahuhopu
Nā manaʻo aʻo
Nā manaʻo meaʻai
Nīnauele hoʻoikaika
Ka mālamaʻana i nā pilikia
Hoʻololi i nā ʻano
Nā Laʻana Pahuhopu Ola
ʻAʻole ʻo ka hoʻomaʻamaʻa olakino kahi ala hoʻokahi. Hāʻawi kahi mea mālama ola kino a kauka paha i kahi hōʻailona a me ka hoʻolālā olakino, a kōkua ke kumu olakino i ke alakaʻi a kākoʻo i kēlā me kēia ma o ka papahana. Eia nō naʻe, ʻaʻole pono ka hoʻolimalima ʻana i kahi kauka olakino e hoʻohana i nā lawelawe. ʻO kekahi mau hiʻohiʻona o nā pahuhopu olakino e kamaʻilio nei nā kumu aʻo olakino:
ʻO ka loaʻa ʻana o kahi kaʻi maʻalahi a maʻalahi e kōkua i ka mālama ʻana i kahi pilina kumu aʻo maikaʻi.
Ka loiloi a me ka lapaʻau ʻana i nā multidisciplinary
E hoʻomaopopo '
Perlman, AI, & Abu Dabrh, AM (2020). ʻO ke aʻo ʻana i ke olakino a maikaʻi i ka lawelawe ʻana i nā pono o nā poʻe maʻi o kēia lā: He kumu no nā ʻoihana mālama ola kino. Nā holomua honua i ke olakino a me ka lāʻau lapaʻau, 9, 2164956120959274. doi.org/10.1177/2164956120959274
Conn, S., & Pākū, S. (2019). ʻO ke aʻo olakino ma ke ʻano he kaʻina hana lāʻau ola ma ka mālama mua. ʻO Australian journal of general practice, 48(10), 677–680. doi.org/10.31128/AJGP-07-19-4984
ʻImi ʻo IFM i kahi mea hana ʻo ia ka pūnaewele hāʻawi nui loa ma Functional Medicine, i hana ʻia e kōkua i nā mea maʻi e huli i nā mea hana ʻoihana Laulima i kēlā me kēia wahi o ka honua. Ua helu mua ʻia nā mea hoʻomaʻamaʻa IFM i nā hualoaʻa, i hāʻawi ʻia i kā lākou ʻike ākea i ka Laau Lapaʻau
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