ʻO ka ʻai Sirtfood: alakaʻi kikoʻī no ka poʻe hoʻomaka

Ke lawe nei ka ʻai hou i ke ʻano ma ka ʻino, a ke hoʻonoho nei ka ʻai Sirtfood iā ia iho ma ke ʻano he mea hou loa.

ʻO ka loaʻa ʻana o ka kaulana i waena o nā poʻe kaulana ma ʻEulopa, ua kaulana kēia meaʻai no kona ʻae ʻana i ka waina ʻulaʻula a me ke kokoleka.

ʻO ka manaʻo ma hope o ka ʻai ʻana ʻaʻole ia he ʻano maʻa wale. 'Ōlelo lākouʻo "sirtfoods" ke kī i ka weheʻana i ka poho kaumaha a me ka paleʻana i nā maʻi likeʻole.

Eia nō naʻe, ʻōlelo ka poʻe ʻoihana olakino i ka hiki ʻole o ka meaʻai ke ola e like me kona kūlana a i ʻole he koho maikaʻi ʻole.

Ke manaʻo nei kēia ʻatikala e hāʻawi i kahi loiloi pahuhopu o ka meaʻai Sirtfood a me kāna mau pono olakino.

ʻO ka ʻai Sirtfood

He aha ka meaʻai Sirtfood

Ua hoʻomohala ʻia ka meaʻai Sirtfood e ʻelua mau meaʻai meaʻai kaulana e hana ana i kahi kikowaena pilikino pilikino ma United Kingdom.

Keto Diet Apps: 7 o ka maikaʻi loa no 2024

Hoʻolaha lākou i kēia meaʻai ma ke ʻano he ala hou i ka meaʻai a me kahi hoʻolālā olakino e hana ana ma ka hoʻoulu ʻana i kāu "gene lahilahi."

Ma muli o nā haʻawina o sirtuins (SIRTs), kahi pūʻulu o nā protein ʻehiku i loaʻa i loko o ke kino i pili pū me ka hoʻoponopono ʻana i nā hana like ʻole e like me ka metabolism, ka mumū a me ka lōʻihi.

Hiki i kekahi mau pūhui kūlohelohe i loaʻa i nā mea kanu ke hoʻonui i nā pae o kēia mau protein i loko o ke kino, a ua kapa ʻia nā meaʻai momona i kēia mau pūhui he "sirtfoods."

Ka papa inoa o "20 ʻO nā meaʻai Sirt maikaʻi loa» hāʻawi ʻia e ka Sirtfood meaʻai me:

• kale
• ka wainaʻula
• ʻO Strawberries
• onions
• soy
• Parsley
• ʻO ka ʻaila ʻoliva puʻupaʻa
• Koleka ʻeleʻele (85% koko)
• kī ʻōmaʻomaʻo matcha
• Sarakena
• Turmeric
• hua kukui
• ʻArugula (arugula)
• Pepa manu
• Lovage
• Nā lā Medjool
• ʻulaʻula chicory
• ʻO Myrtilles
• kāʻei
• ke kope

Le eia Hoʻohui ka meaʻai i nā meaʻai sirted a me ka palena o ka calorie, ʻelua mau kumu e hiki ai i ke kino ke hana i nā kiʻekiʻe o sirtuins.

Aia i loko o ka puke Sirtfood Diet nā papaʻai a me nā mea ʻai e hahai ai, akā nui nā puke ʻai ʻai Sirtfood Diet ʻē aʻe i loaʻa.

ʻO ka mea nāna i hoʻokumu i kēia meaʻai e ʻōlelo nei ʻo ka hahai ʻana i ka ʻai Sirtfood e alakaʻi i ka pohō kaumaha wikiwiki, ʻoiai e mālama ana i ka nui o ka ʻiʻo a pale iā ʻoe mai nā maʻi maʻi.

Ke hoʻopau ʻoe i kāu ʻai, paipai mākou iā ʻoe e hoʻomau i ka hoʻokomo ʻana i nā meaʻai sirt a me ka wai ʻōmaʻomaʻo mai kāu ʻai i kāu ʻai maʻamau.

Summary: Hoʻokumu ʻia ka ʻai Sirtfood ma ka noiʻi ʻana i nā sirtuins, kahi hui o nā protein e hoʻoponopono i nā hana he nui i loko o ke kino. Hiki i kekahi mau meaʻai i kapa ʻia ʻo sirtfoods ke kumu i ke kino e hana hou i kēia mau protein.

He pono anei?

ʻO nā mea kākau o ka ʻai Sirtfood ke hana nei i kekahi mau koi wiwo ʻole, me ka hiki i ka meaʻai ke hoʻonui i ke kaumaha o ke kaumaha, e hoʻāla i kāu "gene wīwī" a pale i ka maʻi.

ʻO ka pilikia, ʻaʻole nui nā hōʻike e kākoʻo iā lākou.

I kēia manawa, ʻaʻohe mea hōʻike hōʻoia e ʻoi aku ka maikaʻi o ka ʻai Sirtfood i ka pohō kaumaha ma mua o nā meaʻai haʻahaʻa haʻahaʻa.

A ʻoiai ʻo ka nui o kēia mau meaʻai he mau waiwai hoʻoikaika kino, ʻaʻole i mālama ʻia nā noiʻi kanaka no ka wā lōʻihi e hoʻoholo ai inā loaʻa i kahi meaʻai waiwai i nā sirtfoods kekahi mau pono olakino.

Eia nō naʻe, hōʻike ka puke Sirtfood Diet i nā hopena o kahi noiʻi hoʻokele i hana ʻia e nā mea kākau a pili pū me 39 mau mea komo mai ko lākou hale hoʻoikaika kino. Akā naʻe, ʻaʻole i paʻi ʻia nā hopena o kēia noiʻi ma kahi ʻē aʻe.

No hoʻokahi pule, hahai ka poʻe i ka ʻai a hoʻoikaika i kēlā me kēia lā. I ka pau ʻana o ka pule, ua nalowale ka poʻe i komo i ka awelika o 7 paona (3,2 kg) a mālama a loaʻa paha ka nui o ka ʻiʻo.

Eia naʻe, ʻaʻole kahaha kēia mau hopena. ʻO ka hoʻopaʻa ʻana i kāu ʻai calorie i 1 calories a me ka hoʻoikaika ʻana i ka manawa like e ʻaneʻane hopena i ka pohō kaumaha.

ʻAʻole naʻe, ʻaʻole ʻoiaʻiʻo a paʻa ʻole kēia ʻano o ka pohō kaumaha wikiwiki, a ʻaʻole i hahai kēia haʻawina me nā poʻe komo ma hope o ka pule mua e ʻike inā ua loaʻa hou ke kaumaha, ʻo ia ka mea maʻamau.

Ke hoʻonele ʻia kou kino i ka ikehu, hoʻohana ʻo ia i kāna mau hale kūʻai ikehu pilikia, a i ʻole glycogen, me ka puhi ʻana i ka momona a me ka ʻiʻo.

Pono kēlā me kēia mole glycogen e mālama i 3 a 4 mau mole wai. Ke hoʻohana nei kou kino i ka glycogen, hoʻopau pū ʻo ia i kēia wai. Kapa ʻia kēia "kaumaha wai".

I loko o ka pule mua o ka palena o ka calorie, aia wale nō ma kahi o hoʻokahi hapakolu o ka pohō kaumaha mai ka momona, aʻo ke koena ʻelua hapakolu mai ka wai, ka ʻiʻo, a me ka glycogen (3, 4).

Ke piʻi aʻe kāu ʻai calorie, hoʻopiha kou kino i kāna mau hale kūʻai glycogen a hoʻi koke ke kaumaha.

ʻO ka mea pōʻino, hiki i kēia ʻano kaohi calorie ke hoʻohaʻahaʻa i kou kino i kona helu metabolic, e hoʻemi ai ʻoe i nā calorie liʻiliʻi i kēlā me kēia lā no ka ikehu ma mua (3, 5).

Malia paha e kōkua kēia ʻai iā ʻoe e hoʻemi i kekahi mau paona i ka wā mua, akā e hoʻi hou mai i ka wā e pau ai ka ʻai.

No ka pale ʻana i ka maʻi, ʻaʻole i lawa ka lōʻihi o ʻekolu pule e loaʻa ai ka hopena lōʻihi.

Ma kekahi ʻaoʻao, ʻo ka hoʻohui ʻana i nā meaʻai sirt i kāu meaʻai maʻamau i ka wā lōʻihi he manaʻo maikaʻi loa ia. Akā i kēia hihia, hiki iā ʻoe ke hoʻokuʻu i ka meaʻai a hoʻomaka e hana i kēia manawa.

Summary: Hiki i kēia meaʻai ke kōkua iā ʻoe e hōʻemi i ke kaumaha no ka mea he haʻahaʻa ka calorie, akā e hoʻi mai ke kaumaha ma hope o ka pau ʻana o ka ʻai. He pōkole loa ka meaʻai no ka loaʻa ʻana o ka hopena lōʻihi i kou olakino.

Pehea e hahai ai i ka meaʻai Sirtfood

ʻO ka ʻai Sirtfood he ʻelua mau ʻanā i hala ʻekolu pule. Ma hope o kēlā, hiki iā ʻoe ke hoʻomau i ka "sirtify" i kāu meaʻai ma ka hoʻokomo ʻana i nā meaʻai sirt e like me ka hiki i kāu ʻai.

Hiki ke loaʻa i nā ʻano ʻano kikoʻī no kēia mau ʻāpana ʻelua ʻO ka ʻai Sirtfood puke, i kākau ʻia e nā mea nāna i hana i ka meaʻai. Pono ʻoe e kūʻai aku e hahai i ka ʻai.

Piha nā meaʻai i nā meaʻai sirt akā hoʻokomo i nā meaʻai ʻē aʻe ma waho aʻe o ka "20 sirtfoods kiʻekiʻe."

He maʻalahi ka loaʻa ʻana o ka hapa nui o nā meaʻai a me nā meaʻai sirt.

Eia nō naʻe, ʻekolu o nā mea pono e pono ai no kēia mau ʻāpana ʻelua - Matcha green tea pauda, ​​lovage a me buckwheat - hiki ke uku a paʻakikī paha ke loaʻa.

ʻO ka wai ʻōmaʻomaʻo kahi mea nui o kāu ʻai. Pono ʻoe e hoʻomākaukau iā ʻoe iho ma waena o hoʻokahi a ʻekolu manawa i ka lā. Pono ʻoe i kahi juicer (ʻaʻole e holo ka mea huila) a me ka pākaukau kīhini, no ka mea, ua helu ʻia nā meaʻai ma ke kaupaona. Aia ma lalo ka meaʻai.

ʻO ka wai ʻōmaʻomaʻo Sirtfood

• 75 kalama (2,5 oz) kale
• 30 grams (1 oz) arugula (arugula)
• 5 grams o ka pā paʻi
• 2 mau ʻōpala o ka seleri
• 1 knm (0,5 in) ʻaʻa
• ka hapalua o ka ʻāpala ʻōmaʻomaʻo
• hapalua lemona
• he hapalua teaspoon o ke kī ʻōmaʻomaʻo matcha

E hoʻohui i nā mea ʻai a pau koe ka pauda kī ʻōmaʻomaʻo a me ka lemon, a ninini i loko o ke aniani. E hoʻoinu i ka lemon ma ka lima, a laila e hui pū i ka wai lemon a me ka pauka kī ʻōmaʻomaʻo i kāu wai.

Māhele mua

ʻO ka hana mua he ʻehiku lā a pili i ka palena o ka calorie a me ka nui o ka wai ʻōmaʻomaʻo. Hoʻolālā ʻia ia e lele-hoʻomaka i kou pohō kaumaha a me nā koi e kōkua iā ʻoe e lilo i 7 paona (3,2 kg) i nā lā ʻehiku.

I loko o nā lā mua ʻekolu o ka māhele hoʻokahi, ua kaupalena ʻia ka lawe ʻana i ka calorie i 1 calories. E inu ʻoe i ʻekolu wai ʻōmaʻomaʻo i ka lā, me hoʻokahi ʻai. I kēlā me kēia lā hiki iā ʻoe ke koho mai nā meaʻai i loko o ka puke, ʻo ia mau mea āpau e pili ana i nā sirtfoods ma ke ʻano nui o ka ʻai.

ʻO ka laʻana o nā meaʻai ʻo ia ka tofu miso-glazed, sirtfood omelet, a i ʻole ka ʻōpae ʻāwī me nā noodles buckwheat.

Ma nā lā 4 a hiki i ka 7 o ka pae hoʻokahi, piʻi ka nui o ka calorie i 1. Aia kēia me ʻelua mau wai ʻōmaʻomaʻo i kēlā me kēia lā a me ʻelua mau meaʻai waiwai sirtfood, hiki iā ʻoe ke koho mai ka puke.

Māhele ʻelua

ʻO ka pae ʻelua he ʻelua pule. I loko o kēia māhele "mālama", pono ʻoe e hoʻomau i ka lilo ʻana o ke kaumaha.

ʻAʻohe palena calorie kūikawā no kēia māhele. Akā, ʻai ʻoe i ʻekolu ʻai piha o ka sirtfoods a me hoʻokahi wai ʻōmaʻomaʻo i ka lā. Eia hou, koho ʻia nā meaʻai mai nā mea ʻai i hāʻawi ʻia ma ka puke.

Ma hope o ka ʻai

Hiki iā ʻoe ke hana hou i kēia mau ʻāpana ʻelua e like me kou makemake no ka pohō kaumaha hou.

Eia naʻe, paipai mākou iā ʻoe e hoʻomau i ka "sirtify" i kāu meaʻai ma hope o ka hoʻopau ʻana i kēia mau hana ma o ka hoʻokomo pinepine ʻana i nā meaʻai sirt i kāu ʻai.

Aia nā ʻano puke meaʻai Sirtfood i piha i nā ʻano meaʻai waiwai nui o sirtfood. Hiki iā ʻoe ke hoʻokomo i nā meaʻai sirt i kāu meaʻai ma ke ʻano he meaʻai a i ʻole nā ​​​​mea ʻai āu i hoʻohana ai.

Eia hou, paipai mākou iā ʻoe e hoʻomau i ka inu ʻana i ka wai ʻōmaʻomaʻo i kēlā me kēia lā.

Ma kēia ʻano, lilo ka ʻai Sirtfood i mea hoʻololi i ke ʻano o ka nohona ma mua o ka meaʻai hoʻokahi.

Summary: ʻO ka ʻai Sirtfood he ʻelua ʻāpana. ʻO ka hana mua he ʻehiku lā a hoʻohui i ka palena o ka calorie a me nā wai ʻōmaʻomaʻo. ʻO ka pae ʻelua he ʻelua pule a loaʻa ʻekolu ʻai a me hoʻokahi wai.

ʻO Sirtfoods nā meaʻai nui hou?

ʻAʻole hiki ke hōʻole i ka maikaʻi o nā meaʻai sirt no ʻoe. Nui lākou i nā meaʻai a piha i nā mea kanu olakino.

Eia kekahi, ua hoʻopili nā haʻawina i nā meaʻai he nui i ʻōlelo ʻia ma ka ʻai Sirtfood i nā pono olakino.

No ka laʻana, ʻo ka ʻai haʻahaʻa ʻana i ke kokoleka ʻeleʻele me ka nui o ka koko hiki ke hoʻemi i ka pilikia o ka maʻi puʻuwai a kōkua i ka hakakā ʻana (6, 7).

ʻO ka inu ʻana i ke kī ʻōmaʻomaʻo hiki ke hōʻemi i ka pilikia o ka maʻi maʻi a me ka maʻi diabetes a kōkua i ka hoʻemi ʻana i ke koko (8).

A loaʻa i ka turmeric nā waiwai anti-inflammatory i loaʻa nā hopena maikaʻi i ke kino ma ke ʻano ākea a hiki ke pale aku i nā maʻi maʻi i pili i ka mumū (9).

ʻO ka ʻoiaʻiʻo, ua hōʻike ka hapa nui o nā sirtfoods i nā pono olakino i ke kanaka.

Eia nō naʻe, ʻo nā hōʻike o nā pono olakino o ka hoʻonui ʻana i nā pae protein sirtuin he mea mua. Eia naʻe, ua hoʻopuka ka noiʻi ʻana i nā holoholona a me nā laina kelepona i nā hopena hoihoi.

No ka laʻana, ua ʻike nā mea noiʻi ʻo ka piʻi ʻana o kekahi mau protein sirtuin e hoʻolōʻihi i ke ola o ka hū, nā ilo, a me nā ʻiole (10).

A i ka hoʻokē ʻai ʻana a i ʻole ka calorie, nā protein sirtuin e hoʻopau i ke kino i ka momona hou no ka ikehu a hoʻomaikaʻi i ka ʻike insulin. Ua ʻike ʻia kahi haʻawina i nā ʻiole i ka piʻi ʻana o nā pae sirtuin i ka momona momona (11, 12).

Ke hōʻike nei kekahi mau hōʻike e pili ana paha nā sirtuins i ka hōʻemi ʻana i ka mumū, ke kāohi ʻana i ka ulu ʻana o ka tumo, a me ka hoʻolōʻihi i ka piʻi ʻana o ka maʻi puʻuwai a me ka maʻi Alzheimer (10).

Ua hōʻike nā haʻawina i nā ʻiole a me nā laina kelepona kanaka i nā hopena maikaʻi, akā ʻaʻole i hana ʻia nā haʻawina kanaka i nā hopena o ka hoʻonui ʻana i nā pae sirtuin (2, 10).

No laila, ʻaʻole ʻike ʻia inā ʻo ka hoʻonui ʻana i nā pae protein sirtuin i loko o ke kino e hoʻolōʻihi i ke ola a i ʻole e hōʻemi i ka hopena o ka maʻi kanesa i loko o ke kanaka.

Ke hoʻomaka nei ka noiʻi e hoʻomohala i nā pūhui kūpono e hoʻonui ai i nā pae sirtuin i ke kino. Ma kēia ala, hiki i nā haʻawina kanaka ke hoʻomaka e nānā i nā hopena o sirtuins i ke olakino kanaka (10).

A hiki i kēlā manawa, ʻaʻole hiki ke hoʻoholo i nā hopena o ka hoʻonui ʻana i nā pae sirtuin.

Summary: ʻO nā meaʻai Sirt nā meaʻai olakino maʻamau. Eia naʻe, liʻiliʻi loa ka ʻike e pili ana i ka hopena o kēia mau meaʻai i ka pae sirtuin a me ke olakino kanaka.

He ola kino a hoʻomau?

ʻO nā Sirtfoods kahi kokoke i nā koho olakino āpau a loaʻa paha nā pōmaikaʻi olakino ma muli o kā lākou antioxidant a i ʻole nā ​​​​mea anti-inflammatory.

Eia naʻe, ʻaʻole hiki i ka ʻai ʻana i nā meaʻai olakino maikaʻi wale nō ke hoʻokō i nā pono meaʻai a pau o kou kino.

ʻAʻole pono ka papaʻai Sirtfood a hāʻawi ʻole i nā pōmaikaʻi olakino kūʻokoʻa ma mua o nā ʻano meaʻai ʻē aʻe.

Eia hou, ʻaʻole ʻōlelo ʻia e ʻai wale i 1 calories me ka nānā ʻole o ke kauka. ʻO ka ʻai ʻana i 000 calories i ka lā he mea paʻa loa ia no nā poʻe he nui.

Pono ka ʻai i ka inu ʻana i ʻekolu wai ʻōmaʻomaʻo i ka lā. ʻOiai he kumu maikaʻi ka wai no nā huaora a me nā minela, he kumu ia o ke kō a ʻaneʻane ʻaʻohe fiber olakino e like me nā huaʻai a me nā lau ʻai holoʻokoʻa (13).

Eia kekahi, ʻo ka inu ʻana i ka wai huaʻai i ka lā holoʻokoʻa he mea ʻino ia i kou koko koko a me nā niho (14).

Eia hou, no ka mea, ua kaupalena ʻia ka ʻai i nā calorie a me nā koho meaʻai, ʻaʻole paha ia i nele i ka protein, nā huaora, a me nā minela, ʻoi aku hoʻi i ka wā mua.

Ma muli o ka haʻahaʻa o ka calorie a me nā koho meaʻai paʻakikī, paʻakikī paha ka hahai ʻana i kēia ʻai no nā pule ʻekolu.

E hoʻohui i nā kumukūʻai kiʻekiʻe o ke kūʻai ʻana i kahi juicer, ka puke, a me kekahi mau mea laʻa a pipiʻi, a me nā kumukūʻai o ka hoʻomākaukau ʻana i nā meaʻai a me nā wai, a lilo kēia ʻai i mea hiki ʻole a hiki ʻole ke hoʻomau ʻia no nā poʻe he nui.

Summary: Hoʻolaha ka ʻai Sirtfood i nā meaʻai olakino akā kaupalena nā calorie a me nā koho meaʻai. Hoʻopili pū ia i ka inu ʻana i ka wai nui, ʻaʻole ia he ʻōlelo paipai olakino.

Ka palekana a me nā hopena ʻaoʻao

ʻOiai ka pae mua o ʻAi Sirtfood He haʻahaʻa loa ia i loko o nā calorie a ʻaʻole i hoʻopiha ʻia ka meaʻai, ʻaʻohe manaʻo palekana maoli no ka awelika, olakino olakino i hāʻawi ʻia i ka manawa pōkole o kā lākou ʻai.

Eia nō naʻe, i loko o kahi kanaka me ka maʻi maʻi diabetes, ka palena o ka calorie a me ka ʻai nui ʻana i nā wai hua i nā lā mua o ka eia hiki ke alakaʻi i nā loli weliweli i ke kō koko (15).

Eia naʻe, hiki i ke kanaka olakino ke loaʻa i kekahi mau hopena - ʻo ka pōloli.

ʻO ka ʻai ʻana i ka 1 a 000 calories wale nō i ka lā e pau ai ka pōloli o ka poʻe a pau, ʻoiai inā ʻoe e ʻai nui i ka wai, he haʻahaʻa ka fiber, kahi meaʻai e kōkua ai e hoʻopiha iā ʻoe (1).

I ka wā mua, hiki iā ʻoe ke ʻike i nā hopena ʻē aʻe e like me ka luhi, ka noʻonoʻo, a me ka huhū ma muli o ka palena o ka calorie.

No ke kanaka makua olakino ʻē aʻe, ʻaʻole hiki ke loaʻa nā hopena olakino koʻikoʻi inā mālama ʻia ka ʻai no ʻekolu pule.

Summary: He haʻahaʻa ka ʻai ʻo Sirtfood i nā calorie a ʻaʻole kaulike ka pae mua. Pololi paha ʻoe, akā ʻaʻole pilikia ia no ke kanaka makua olakino.

ʻO ka hopena hope loa

Le ʻAi Sirtfood piha i nā meaʻai olakino, akā ʻaʻole nā ​​kumu ʻai olakino.

ʻAʻole e haʻi ʻia kāna manaʻo a me nā koi olakino e pili ana i nā extrapolations nui mai nā hōʻike ʻepekema mua.

ʻOiai ʻo ka hoʻohui ʻana i nā meaʻai sirt i kāu meaʻai ʻaʻole ia he manaʻo maikaʻi ʻole a hiki paha ke hāʻawi i nā pono olakino, ʻo ka meaʻai ponoʻī me he mea lā ʻē aʻe.

E mālama i ke kālā a hoʻololi i nā meaʻai olakino a lōʻihi.