Maiʻa: maikaʻi a ʻino paha

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Keʻena Luna

April 30 2022

ʻO ka maiʻa kekahi o nā mea kaulana loa ma ka honua.

He mea lawe lima a maʻalahi lākou e ʻai, e hoʻolilo iā lākou i mea ʻai maikaʻi loa ma ka hele.

He meaʻai nui ka maiʻa a loaʻa ka nui o ka fiber a me nā antioxidants.

Eia nō naʻe, kānalua ka nui o ka poʻe e pili ana i ka maiʻa ma muli o ko lākou kiʻekiʻe o ke kō a me nā mea momona.

E nānā hohonu kēia ʻatikala i ka maiʻa a me nā hopena olakino.

Aia i loko o ka maiʻa kekahi mau meaʻai nui
ʻOi aku ma mua o 90% o nā calorie i loko o ka maiʻa mai .

I ka oʻo ʻana o ka maiʻa, lilo ka mākiko i loko i kō.

No kēia kumu, ʻoi aku ka nui o ka maiʻa ʻaʻole ('ōmaʻomaʻo) i ka starch a me ka starch kūpaʻa, ʻoiai ʻo ka maiʻa ʻō (melemele) ka nui o ke kō.

Loaʻa i ka maiʻa ka nui o ka fiber a haʻahaʻa loa i ka momona.

Nui nā ʻano maiʻa, ʻokoʻa ka nui a me ke kala. Aia ma kahi o 118 ka maiʻa liʻiliʻi (105 grams).

Aia i loko o ka maiʻa liʻiliʻi nā meaʻai ():

Pōpila: 9% o ka RDI.
Vitamin B6: 33% o ka RDI.
ʻO Vitamin C: 11% o ka RDI.
Magnesium: 8% o ka RDI.
keleawe: 10% o ka RDI.
Manganese: 14% o ka RDI.
Huai: 3,1 kalama.

Loaʻa i ka maiʻa nā mea kanu pono ʻē aʻe a me nā antioxidants, me ka dopamine a me ka catechin ().

No nā kikoʻī hou aku e pili ana i nā meaʻai i loko o ka maiʻa, aia nā mea āpau e pono ai ʻoe e ʻike.

Panina:
ʻO ka maiʻa kahi kumu maikaʻi o nā meaʻai like ʻole, me ka potassium, ka huaʻa B6, ka huaora C a me ka fiber. Loaʻa iā lākou nā antioxidants like ʻole a me nā pūhui mea kanu.

He kiʻekiʻe ka maiʻa i ka fiber a me ka starch kūpaʻa

e pili ana i nā kaʻaleʻa ʻaʻole hiki ke hoʻoheheʻe ʻia i loko o ka ʻōnaehana digestive luna.

Ua hoʻopili ʻia ka nui o ka fiber i nā pono olakino. Loaʻa i kēlā me kēia maiʻa ma kahi o 3 grams, e lilo ia i kumu maikaʻi o ka fiber (, ).

ʻO ka maiʻa ʻōmaʻomaʻo a i ʻole ka maiʻa ʻaʻole he waiwai nui i ka , kahi ʻano o ka haʻahaʻa haʻahaʻa e hana like me ka fiber. ʻOi aku ka ʻōmaʻomaʻo o ka maiʻa, ʻoi aku ka kiʻekiʻe o ka maʻi starch kūpaʻa ().

Ua hoʻopili ʻia ka starch kūpaʻa i kekahi mau pono olakino (, , , , , , ):

Ua hoʻomaikaʻi ʻia ke olakino colon.
Hoʻonui ka manaʻo o ka piha ma hope o ka ʻai.
Hoemiia.
E hoʻemi i ke kō koko koko ma hope o ka ʻai ʻana.

ʻO Pectin kekahi ʻano o ka fiber meaʻai i loaʻa i loko o ka maiʻa. Hāʻawi ka Pectin i ke ʻano o ka maiʻa, kōkua iā lākou e mālama i ko lākou ʻano.

Ke lilo ka maiʻa i ka pala, hoʻomaka nā enzymes e wāwahi i ka pectin a lilo ka hua i palupalu a pala ().

Hiki i nā pectins ke hoʻemi i ka ʻai a me ka hoʻohaʻahaʻa i ke kō koko koko ma hope o ka ʻai ʻana. Hiki iā lākou ke kōkua i ka pale ʻana i ka maʻi maʻi ʻaʻai (, , , ).

Panina:
Nui ka maiʻa i ka fiber. He kiʻekiʻe hoʻi ka maiʻa ʻaʻole i oʻo ʻia i ka starch a me ka pectin, hiki ke hāʻawi i nā pono olakino he nui.

Pehea ka hopena o ka maiʻa i ke kaumaha?

ʻAʻohe haʻawina i noiʻi i ka hopena o ka maiʻa ma .

Eia nō naʻe, ua noiʻi ʻia kahi noiʻi o ka poʻe paʻa a me ka maʻi maʻi diabetes i ke ʻano o ka maiʻa ʻole pia (waiwai i ka starch kū'ē) pili i ke kaumaha o ke kino a me ka ʻike insulin.

Ua ʻike lākou ʻo ka lawe ʻana i 24 grams o ka starch maiʻa i kēlā me kēia lā no 4 mau pule he 2,6 paona (1,2 kg), a me ka hoʻomaikaʻi ʻana i ka ʻike insulin ().

Ua hoʻopili pū kekahi mau haʻawina ʻē aʻe i ka hoʻohana ʻana i nā huaʻai i ka pohō kaumaha. Nui nā huaʻai i ka fiber, a ua pili ka lawe ʻana i ka fiber kiʻekiʻe me ke kaumaha o ke kino haʻahaʻa (, , ).

Hoʻohui ʻia, ua loaʻa hou ka manaʻo o ka starch kūpaʻa ma ke ʻano he mea hoʻemi paona ().

Hiki ke kōkua i ka pohō kaumaha ma o ka hoʻonui ʻana i ka māʻona a me ka hōʻemi ʻana i ka ʻai, kōkua i ka poʻe e ʻai i nā calorie liʻiliʻi (, ).

ʻOiai ʻaʻohe haʻawina i hōʻike i kēlā maiʻa iā ia iho ke kumu o ka poho kaumaha, he mau waiwai ko lakou e lilo ai lakou i hookahi.

ʻO ka ʻōlelo ʻana, ʻaʻole maikaʻi ka maiʻa no . He 27 kalama o ka maiʻa ka nui o ka maiʻa.

Panina:
Hiki ke hoʻonui i ka momona o ka maiʻa ma o ka hoʻonui ʻana i nā manaʻo o ka piha a me ka hōʻemi ʻana i ka ʻai. Eia nō naʻe, ʻo ka nui o ka carbohydrate maʻiʻa o ka maiʻa he mea kūpono ʻole ia no nā meaʻai haʻahaʻa-carb.

Nui ka maiʻa i ka potassium

ʻO ka maiʻa kahi kumu meaʻai nui o ka potassium.

Aia ma kahi o ka maiʻa liʻiliʻi ma kahi o 0,4 grams o ka potassium, a i ʻole 9% o ka RDI.

He mineral koʻikoʻi ka potassium i loaʻa ʻole i nā poʻe he nui. He kuleana koʻikoʻi ia i ka hoʻomalu ʻana i ke koko a me ka hana ʻāʻī ().

Hiki ke kōkua i ka meaʻai nui i ka pālolo e hoʻohaʻahaʻa i ke koko a loaʻa ka hopena maikaʻi i ke olakino o ka naʻau. Hoʻopili ʻia ka lawe ʻana i ka potassium kiʻekiʻe i ka hōʻemi ʻia o ka maʻi puʻuwai (, , ).

Panina:
He kiʻekiʻe ka maiʻa i ka potassium, hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko a hoʻemi i ka pilikia o ka maʻi puʻuwai.

Loaʻa i ka maiʻa ka nui o ka magnesium

ʻO ka maiʻa kahi kumu maikaʻi o ka magnesium, no ka mea, aia ka 8% o ka RDI.

He mineral koʻikoʻi loa ka Magnesium i loko o ke kino, a he mau haneli o nā kaʻina hana like ʻole e pono ai e hana.

Hiki i ka lawe ʻana i ka magnesium kiʻekiʻe ke pale aku i nā ʻano maʻi maʻamau, e like me ke koko kiʻekiʻe, ka maʻi puʻuwai, a me ka maʻi diabetes type 2 ().

Hiki i ka Magnesium ke pāʻani maikaʻi i ke olakino iwi (, , ).

Panina:
ʻO ka maiʻa he kumu maikaʻi o ka magnesium, he mineral e pāʻani ana i nā haneli haneli i loko o ke kino. Hiki i ka Magnesium ke pale aku i ka maʻi puʻuwai a me ka maʻi diabetes type 2.

Loaʻa paha i ka maiʻa nā pōmaikaʻi olakino

ʻO ka maiʻa ʻōmaʻomaʻo ʻaʻole i ʻai ʻia he waiwai nui i ka starch a me ka pectin.

Ke hana nei kēia mau pūhui i nā meaʻai prebiotic, nāna e hānai i nā hua bacteria maikaʻi i loko o ka ʻōnaehana digestive ().

Hoʻopili ʻia kēia mau meaʻai e ka hua bacteria maikaʻi i loko o ke kolonā, nāna e hoʻopuka i ka butyrate ().

ʻO Butyrate kahi momona momona pōkole e kōkua i ke olakino digestive. Hiki ke ho'ēmi i ka pilikia o ka maʻi 'aʻai koko (, ).

Panina:
ʻO ka maiʻa ʻōmaʻomaʻo ʻaʻole i oʻo ʻia he waiwai nui i ka starch kūpaʻa a me ka pectin, hiki ke kākoʻo i ke olakino digestive a hoʻemi i ka hopena o ka maʻi maʻi ʻaʻai.

He palekana anei ka maiʻa no ka maʻi maʻi maʻi?

Hoʻokaʻawale ʻia nā manaʻo inā palekana ka maiʻa no ka poʻe me ka maʻi maʻi diabetes no ka mea he kiʻekiʻe lākou i ka starch a me ke kō.

Eia nō naʻe, haʻahaʻa lākou i ka awelika ma ka glycemic index, e ana i ka hopena o nā meaʻai i ka piʻi ʻana o ke kō koko ma hope o ka ʻai ʻana.

Loaʻa i ka maiʻa kahi index glycemic o 42 a 62, ma muli o ko lākou oʻo ().

Pono ka ʻai ʻana i ka maiʻa liʻiliʻi no ka poʻe me ka maʻi maʻi maʻi, akā makemake paha lākou e pale i ka ʻai nui ʻana i ka maiʻa pala.

Eia hou, pono e hoʻomaopopo ʻia e mālama pono ka poʻe maʻi maʻi i ka nui o ke kō koko koko ma hope o ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka carbohydrate a me ke kō.

Panina:
ʻAʻole pono ka ʻai ʻana i ka nui o ka maiʻa e hoʻonui nui i ke kiʻekiʻe o ke kō koko. Eia naʻe, pono e makaʻala ka maʻi maʻi me ka maiʻa pala.

He hopena maikaʻi ʻole ko ka maiʻa?

Me he mea lā ʻaʻohe hopena koʻikoʻi ka maiʻa.

Eia naʻe, hiki i ka poʻe maʻi i ka latex ke maʻi i ka maiʻa.

Ua hōʻike nā haʻawina ma kahi o 30-50% o ka poʻe me nā allergies latex e maʻa pū kekahi i kekahi mau mea kanu ().

Panina:
ʻAʻole ʻike ʻia ka maiʻa i nā hopena olakino maikaʻi ʻole, akā hiki ke hoʻoulu i ka maʻi maʻi i kekahi poʻe me nā maʻi alelika latex.

E like me ka nui o nā huaʻai, maikaʻi loa ka maiʻa

He meaʻai nui ka maiʻa.

Loaʻa iā lākou ka fiber, potassium, vitamin C, vitamin B6 a me kekahi mau mea kanu pono.

Hiki i kēia mau meaʻai ke loaʻa i nā pono olakino, e like me ke olakino a me ke olakino o ka naʻau.

ʻOiai ʻaʻole kūpono ka maiʻa no ka meaʻai haʻahaʻa haʻahaʻa a hiki ke hoʻopilikia i kekahi mau maʻi diabetic, he meaʻai olakino maikaʻi loa lākou.

ʻO nā cereals: maikaʻi a maikaʻi ʻole paha lākou iā ʻoe

par

Keʻena Luna

April 30 2022

ʻO ka cereals ke kumu nui o ka ikehu meaʻai ma ka honua.

ʻO nā ʻano ʻano ʻekolu i hoʻohana pinepine ʻia ʻo ka palaoa, ka laiki a me ke kulina.

ʻOiai ʻo ka hoʻohana nui ʻana, paʻakikī loa nā hopena olakino o ka cereals.

Manaʻo kekahi he ʻāpana koʻikoʻi lākou o ka meaʻai olakino, aʻo kekahi poʻe e manaʻoʻiʻo he mea ʻino lākou.

Ma ʻAmelika Hui Pū ʻIa, ʻōlelo ʻia nā luna olakino e ʻai nā wahine i 5 a 6 mau ʻāpana cereal i kēlā me kēia lā a ʻai nā kāne i ka 6 a 8 (1).

Eia nō naʻe, manaʻo kekahi poʻe loea olakino e pale mākou i nā kīʻaha e like me ka hiki.

Me ka ulu nui o ka meaʻai paleo, kahi e hoʻopau ai i nā kīʻaha, ke pale nei nā poʻe a puni ka honua i nā kīʻaha no ka mea manaʻo lākou he maikaʻi ʻole.

E like me ka mea maʻamau i ka meaʻai, aia nā hoʻopaʻapaʻa maikaʻi ma nā ʻaoʻao ʻelua.

Ke nānā hohonu nei kēia ʻatikala i nā kīʻaha a me nā hopena olakino, e nānā ana i ka maikaʻi a me ka maikaʻi ʻole.

He aha ka palaoa?

He ʻanoʻano maloʻo liʻiliʻi, paʻakikī, ʻai e ulu ana ma luna o nā mea kanu lāʻau i kapa ʻia ʻo cereals.

He meaʻai koʻikoʻi lākou ma ka hapa nui o nā ʻāina a hāʻawi i ka ikehu meaʻai ma ka honua holoʻokoʻa ma mua o nā hui meaʻai ʻē aʻe.

Ua hana nui nā kīʻaha i ka mōʻaukala kanaka, a ʻo ka mahiʻai palaoa kekahi o nā holomua nui i hoʻoulu i ka ulu ʻana o ka moʻomeheu.

Hoʻopau ʻia lākou e ke kanaka, a hoʻohana ʻia hoʻi e hānai a momona i nā holoholona. A laila hiki ke hana ʻia ka ʻai i nā ʻano meaʻai like ʻole

I kēia lā, ʻo ka palaoa i hana ʻia a hoʻopau ʻia ʻo ka maile (a i ʻole maize), ka laiki a me ka palaoa.

ʻO nā kīʻaha ʻē aʻe i hoʻopau ʻia i nā liʻiliʻi liʻiliʻi e pili ana i ka bale, oats, sorghum, millet, rye a me nā mea ʻē aʻe.

A laila, aia kekahi mau meaʻai i kapa ʻia ʻo pseudograins, ʻaʻole ia he ʻano kīʻaha, akā ua hoʻomākaukau ʻia a ʻai ʻia e like me ka palaoa. ʻO kēia ka quinoa a me ka buckwheat.

ʻO nā meaʻai i hoʻopaʻa ʻia i ka palaoa, ʻo ia ka berena, pasta, cereals ʻaina kakahiaka, muesli, oatmeal, tortillas, a me nā meaʻai ʻōpala e like me nā pastries a me nā kuki. Hoʻohana pū ʻia nā hua palaoa no ka hana ʻana i nā meaʻai i hoʻohui ʻia i nā ʻano meaʻai i hana ʻia.

No ka laʻana, kiʻekiʻe fructose corn syrup, kahi mea ʻono nui i ka ʻai ʻAmelika, hana ʻia mai ka kulina.

Ma ka hope o ka laina:
He hua maloʻo ka ʻai o nā mea kanu i kapa ʻia ʻo cereals. Hāʻawi lākou i ka ikehu meaʻai ma ka honua holoʻokoʻa ma mua o nā hui meaʻai ʻē aʻe. ʻO nā kīʻaha i hoʻohana pinepine ʻia he maile (maize), laiki a me ka palaoa.

ʻO nā kīʻaha holoʻokoʻa vs

E like me ka nui o nā meaʻai ʻē aʻe, ʻaʻole like nā kīʻaha a pau.

He mea nui e hoʻokaʻawale i waena o nā kīʻaha holoʻokoʻa a me nā kīʻaha i hoʻomaʻemaʻe ʻia.

ʻO ka palaoa piha he 3 mau ʻāpana nui (2, 3):

Huai: ʻO ka papa waho paʻakikī o ka palaoa. Loaʻa i ka fiber, nā minerala a me nā antioxidants.
ʻāmaʻomaʻo: ʻO ke kumu waiwai nui ka meaʻai e loaʻa ana i nā kalapona, lipids, proteins, vitamina, minerals, antioxidants a me nā phytonutrients like ʻole. ʻO ka germ ka embryo o ka mea kanu, ka ʻāpana e hoʻoulu ai i kahi mea kanu hou.
Endosperm: ʻO ka hapa nui o ka palaoa i loko o ka nui o nā carbohydrates (ma ke ʻano o ka starch) a me ka protein.

Ua wehe ʻia ka palaka a me ka germ i ka palaoa i hoʻomaʻemaʻe ʻia, waiho wale i ka endosperm (4).

ʻAi ʻia kekahi mau kīʻaha (e like me ka oat) a ʻai ʻia nā mea ʻē aʻe i hoʻomaʻemaʻe ʻia.

Hoʻopau mua ʻia nā hua he nui ma hope o ka ʻeli ʻia ʻana i palaoa maikaʻi loa a hana ʻia i ʻano ʻano ʻokoʻa. ʻO kēia ka palaoa.

nui: E hoʻomanaʻo i hiki ke alakaʻi hewa loa ka lepili palaoa holoʻokoʻa ma nā pūʻolo meaʻai. Ua ʻeli pinepine ʻia kēia mau kīʻaha i palaoa maikaʻi loa a manaʻo ʻia e loaʻa nā hopena metabolic like me kā lākou mau mea hoʻomaʻemaʻe.

ʻO nā laʻana e pili ana i nā cereals ʻaina kakahiaka, e like me ka "whole grain" Froot Loops a me Cocoa Puffs. ʻAʻole maikaʻi kēia mau meaʻai, ʻoiai he liʻiliʻi liʻiliʻi lākou o ka palaoa piha (pulverized).

Panina:
Loaʻa i ka palaoa holoʻokoʻa ka bran a me ka germ o ka palaoa, kahi e hāʻawi ai i ka fiber a me nā ʻano meaʻai nui a pau. Ua hoʻoneʻe ʻia kēia mau ʻāpana meaʻai i nā kīʻaha i hoʻomaʻemaʻe ʻia, e waiho wale ana i ka endosperm waiwai momona.

He meaʻai nui kekahi mau huaʻai piha

ʻOiai he haʻahaʻa nā kīʻaha i hoʻomaʻemaʻe ʻia i loko o nā meaʻai (calorie ʻole), ʻaʻole nā kīʻaha holoʻokoʻa.

ʻO nā kīʻaha holoʻokoʻa e waiwai nui i nā meaʻai he nui, me ka fiber, nā huaora B, ka magnesium, ka hao, ka phosphorus, manganese, a me ka selenium (5, 6).

Ma muli o ke ʻano o ka palaoa. ʻO kekahi mau kīʻaha (e like me ka oats a me ka palaoa holoʻokoʻa) he meaʻai-nui, aʻo nā mea ʻē aʻe (e like me ka laiki a me ke kulina) ʻaʻole momona loa, ʻoiai ma ko lākou ʻano holoʻokoʻa.

E hoʻomanaʻo, ua hoʻoikaika pinepine ʻia nā kīʻaha i hoʻomaʻemaʻe ʻia me nā meaʻai e like me ka hao, folate, a me nā huaora B, e hoʻololi i kekahi o nā meaʻai i nalowale i ka wā e hana ai (7).

Panina:
He haʻahaʻa nā huaʻai i hoʻomaʻemaʻe ʻia, akā ua hoʻopiha ʻia kekahi mau kīʻaha holoʻokoʻa (e like me ka oats a me ka palaoa).

ʻAʻole maikaʻi loa ka ʻai i hoʻomaʻemaʻe ʻia

ʻO nā kīʻaha i hoʻomaʻemaʻe ʻia e like me nā kīʻaha piha, koe a pau ua wehe ʻia nā mea maikaʻi.

ʻO nā mea a pau i koe, ʻo ka endosperm momona a me ka calorie me ka nui o ka starch a me ka liʻiliʻi o ka protein.

Ua wehe ʻia ka fiber a me nā meaʻai, a no laila ua hoʻokaʻawale ʻia nā kīʻaha i hoʻomaʻemaʻe ʻia ma ke ʻano he "calories".

Ma muli o ka hoʻokaʻawale ʻia ʻana o nā haʻahaʻa mai ka fiber, a i ʻeli ʻia paha i palaoa, ua maʻalahi lākou i kēia manawa i nā enzyme digestive o ke kino.

No kēia kumu ua decompose lākou kokea hiki ke hoʻoulu koke i ke kō koko ke ʻai ʻia.

Ke ʻai mākou i nā meaʻai i loaʻa i nā ʻakika i hoʻomaʻemaʻe ʻia, piʻi koke ko mākou koko koko, a laila hāʻule hou ma hope koke iho. Ke hāʻule ke kiʻekiʻe o ke kō koko, pōloli mākou a loaʻa ka makemake (8).

Hōʻike nā haʻawina he nui i ka ʻai ʻana i kēia mau ʻano meaʻai e alakaʻi i ka ʻai nui a no laila hiki ke alakaʻi i ka piʻi paona a me ka momona (9, dix).

Ua hoʻopili pū ʻia nā kīʻaha i hoʻomaʻemaʻe ʻia i nā maʻi metabolic he nui. Hiki iā lākou ke hoʻoikaika i ka insulin a pili i ka maʻi maʻi type 2 a me ka maʻi puʻuwai (11, 12, 13).

Mai ka ʻike meaʻai, aia rien maikaʻi ma luna o nā kīʻaha i hoʻomaʻemaʻe ʻia.

He haʻahaʻa lākou i nā meaʻai, momona a pōʻino, a ʻai ka hapa nui o ka poʻe iā lākou.

ʻO ka mea pōʻino, ʻo ka hapa nui o ka hoʻohana ʻana i ka palaoa mai nā ʻano mea i hoʻomaʻemaʻe ʻia. He kakaikahi loa na kanaka ma na aina Komohana e hoopau i ka nui o ka palaoa.

Ma ka hope o ka laina:
He kiʻekiʻe nā kīʻaha i hoʻomaʻemaʻe ʻia i loko o nā kalapona i hoʻopaʻa ʻia a hoʻomohu koke ʻia, e alakaʻi ana i ka piʻi wikiwiki ʻana o ke kō koko a me ka pōloli a me ka makemake. Hoʻopili ʻia lākou i ka momona a me nā maʻi metabolic he nui.

He nui nā pono olakino o ka palaoa piha

ʻOi aku ka maikaʻi o nā meaʻai holoʻokoʻa ma mua o nā meaʻai i hana ʻia. ʻAʻole ʻokoʻa nā cereals.

He kiʻekiʻe ka nui o nā kīʻaha holoʻokoʻa i ka fiber a me nā ʻano meaʻai koʻikoʻi like ʻole, a ʻaʻole like lākou i nā hopena metabolic e like me nā kīʻaha i hoʻomaʻemaʻe ʻia.

ʻO ka ʻoiaʻiʻo, mau haneli Hoʻopili nā haʻawina i ka ʻai ʻana i ka palaoa piha i nā ʻano pono olakino āpau (14, 15, 16):

Ka lōʻihi: Ua hōʻike ʻia nā haʻawina Harvard he 9% ka liʻiliʻi o ka poʻe i ʻai i ka nui o ka palaoa i ka wā o ke aʻo ʻana, me 15% ka emi ʻana o ka make mai ka maʻi puʻuwai (17).
ʻObesity: ʻO ka poʻe e ʻai ana i nā kīʻaha holoʻokoʻa ʻoi aku ka liʻiliʻi o ka momona a ʻoi aku ka liʻiliʻi o ka momona o ka ʻōpū (18, 19, 20, 21).
ʻAno 2 diabetes: ʻO ka poʻe e ʻai nui ana i ka palaoa piha ʻaʻole hiki ke lilo i ka maʻi diabetes (22, 23, 24).
ʻO ka maʻi puʻuwai: ʻO ka poʻe e ʻai nui ana i nā kīʻaha holoʻokoʻa a hiki i ka 30% ka liʻiliʻi o ka maʻi puʻuwai, ka mea pepehi kanaka nui loa o ka honua (25, 26, 27, 28).
Ka maʻi maʻi ʻaʻai: Ma hoʻokahi noiʻi ʻana, ua hoʻopili ʻia nā ʻāpana 3 o nā kīʻaha holoʻokoʻa i kēlā me kēia lā i kahi 17% hoʻemi ʻia o ka maʻi kanesa colorectal. Nui nā haʻawina ʻē aʻe i loaʻa nā hopena like (29, 30, 31).

He mea kupaianaha kēia, akā e hoʻomanaʻo ʻo ka hapa nui o kēia mau haʻawina he mea nānā i ke ʻano. ʻAʻole hiki iā lākou ke hōʻoiaʻiʻo i kēlā kīʻaha piha kena ae la i emi iho ka pilikia o ka ma'i, o ka poe wale no i ai i ka palaoa emi iki hopu iā lākou.

ʻO ka ʻōlelo ʻana, aia kekahi mau hoʻokolohua hoʻokele (ʻepekema maoli) e hōʻike ana e hiki i nā kīʻaha holoʻokoʻa ke hoʻonui i ka māʻona a hoʻomaikaʻi i nā hōʻailona olakino he nui, me nā hōʻailona o ka mumū a me ka maʻi maʻi puʻuwai (32, 33, 34, 35, 36, 37, 38).

Panina:
He nui nā haʻawina e hōʻike ana i ka poʻe e ʻai i ka nui o nā kīʻaha holoʻokoʻa he haʻahaʻa haʻahaʻa o ka momona, ka maʻi puʻuwai, ka maʻi diabetes, ka maʻi maʻi ʻaʻai a ʻoi aku ka lōʻihi o ke ola. Kākoʻo ʻia kēia e ka ʻikepili mai nā hoʻokolohua hoʻomalu.

Aia kekahi mau kīʻaha i ka gluten, kahi e pilikia ai nā kānaka he nui

ʻO Gluten kahi pūmua i loaʻa i loko o nā kīʻaha e like me ka palaoa, ka spell, ka rai a me ka bale.

Nui nā poʻe i ka gluten intolerant. Loaʻa kēia i nā poʻe me maʻi celiache maʻi autoimmune koʻikoʻi, a me ka poʻe i maʻa i ka gluten (39).

Hoʻopilikia ka maʻi Celiac i ka 0,7-1% o nā kānaka, aʻo nā helu no ka gluten sensitivity ʻokoʻa ma waena o 0,5-13%, me ka hapa nui e hāʻule ma kahi o 5-6% (40, 41).

No laila, ma ka huina, emi iho paha ma lalo o 10% o ka heluna kanaka i ka gluten. E iho hou mai ana keia miliona o na kanaka ma Amerika Huipuia wale no, a aole pono e manao wale ia.

He ukana kaumaha loa kēia o ka maʻi i pili i ka meaʻai hoʻokahi (palaoa).

ʻO kekahi mau kīʻaha, ʻoi aku ka palaoa, he kiʻekiʻe nō hoʻi i ka FODMAPs, kahi ʻano o ka carbohydrate e hiki ai ke hoʻonāukiuki i ka digestive i nā poʻe he nui (42, 43).

Eia naʻe, ma muli o ka pilikia o ka gluten i nā kānaka he nui, ʻaʻole ia he ʻino ka "palaoa", no ka mea, ʻo ka nui o nā meaʻai palaoa holoʻokoʻa he gluten-free.

Aia kēia me ka laiki, ka kulina, ka quinoa, a me ka ʻoats (pono e kapa ʻia ka ʻoats "gluten-free" no nā maʻi celiac, e like me ka hui ʻana o nā hua palaoa i ka wā e hana ai).

Panina:
ʻO Gluten, kahi pūmua i loaʻa i loko o nā kīʻaha he nui (ʻoi aku ka palaoa), hiki ke hoʻopilikia i ka poʻe e maʻa mau iā ia. Eia nō naʻe, he nui nā kīʻaha ʻē aʻe i kūlohelohe ʻole i ka gluten.

He kiʻekiʻe ka cereals i loko o ka carbohydrate a ʻaʻole kūpono paha no ka maʻi maʻi

He kiʻekiʻe loa ka cereals i nā kalapona.

No kēia kumu, hiki iā lākou ke hoʻopilikia i ka poʻe ʻaʻole hiki ke ʻae i ka nui o nā kalapona i kā lākou ʻai.

He ʻoiaʻiʻo kēia no ka poʻe maʻi maʻi maʻi, e hana maikaʻi loa i ka meaʻai haʻahaʻa haʻahaʻa (44).

Ke ʻai ka poʻe maʻi maʻi i ka nui o ka waiʻaleʻa, piʻi aʻe ko lākou koko koko ke ʻole lākou e lawe i nā lāʻau (e like me ka insulin) e hoʻohaʻahaʻa iā lākou.

No laila makemake paha ka poʻe i loaʻa i ka insulin resistance, metabolic syndrome a i ʻole ka maʻi diabetes. pakahi aku la ia ka ʻano hoʻomaʻemaʻe.

Eia nō naʻe, ʻaʻole like nā kīʻaha a pau ma kēia ʻano, a ʻo kekahi o lākou (e like me ka oats) hiki ke loaʻa ka pōmaikaʻi (45, 46).

Ua hōʻike ʻia kahi haʻawina liʻiliʻi ʻo ka oatmeal i kēlā me kēia lā i hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko i ka poʻe maʻi maʻi maʻi a hoʻemi i ka pono o ka insulin e 40% (47).

ʻOiai ʻo ka pale ʻana i nā kīʻaha a pau he manaʻo maikaʻi paha ia no ka maʻi maʻi (no nā kalapona), ʻoi aku ka liʻiliʻi o nā kīʻaha holoʻokoʻa "ʻoi aku ka maikaʻi ʻole" ma mua o nā kīʻaha i hoʻomaʻemaʻe ʻia (48).

Panina:
He kiʻekiʻe ka cereals i nā kalapona, no laila ʻaʻole kūpono lākou i ka poʻe i ka meaʻai haʻahaʻa. ʻAʻole hiki i ka maʻi maʻi ke ʻae i ka nui o nā kīʻaha, ma muli o ka nui o nā kalapona.

Loaʻa nā huaʻai i nā antinutrients, akā hiki ke wāwahi ʻia

ʻO kahi hoʻopaʻapaʻa maʻamau e kūʻē i ka palaoa ʻo ia ka loaʻa ʻana o nā antinutrients (49).

ʻO nā antinutrients nā mea i loaʻa i loko o nā meaʻai, ʻoi aku ka nui o nā mea kanu, e keʻakeʻa ana i ka ʻeli ʻana a me ka lawe ʻana o nā meaʻai ʻē aʻe.

Aia kēia me ka phytic acid, lectins a me nā mea ʻē aʻe.

Hiki i ka phytic acid ke hoʻopaʻa i nā minerala a pale iā lākou mai ka komo ʻana, a hiki i nā lectins ke hōʻino i ka ʻōpū (50, 51).

Eia naʻe, he mea nui e hoʻomanaʻo ʻaʻole kikoʻī nā antinutrients i nā kīʻaha. Loaʻa iā lākou ma nā ʻano meaʻai olakino āpau, e like me nā nati, nā ʻanoʻano, nā legumes, nā ʻuala a me nā huaʻai a me nā mea kanu.

Inā mākou e pale aku i nā meaʻai āpau i loaʻa nā antinutrients, ʻaʻole nui ka mea e ʻai ai.

ʻO ia ka ʻōlelo, kuʻuna nā ʻano hoʻomākaukau hiki ke hoʻohaʻahaʻa i ka hapa nui o nā antinutrients e like me ka hoʻoulu ʻana, ka ulu ʻana a me ka fermentation (52, 53, 54).

ʻO ka mea pōʻino, ʻo ka hapa nui o nā kīʻaha i hoʻopau ʻia i kēia lā ʻaʻole i hana i kēia mau ʻano hana, no laila hiki ke loaʻa i ka nui o nā antinutrients.

Eia nō naʻe, no ka loaʻa ʻana o nā antinutrients i kahi meaʻai, ʻaʻole ia he mea ʻino iā ʻoe. Loaʻa i kēlā me kēia meaʻai kona pono a me nā pōʻino, a ʻo nā pōmaikaʻi o nā meaʻai maoli, ʻoi aku ka nui ma mua o nā hopena ʻino o nā antinutrients.

Panina:
E like me nā meaʻai mea kanu ʻē aʻe, loaʻa i nā kīʻaha nā antinutrients like phytic acid, lectins a me nā mea ʻē aʻe. Hiki ke wāwahi ʻia kēia mau mea me ka hoʻohana ʻana i nā ʻano hoʻomākaukau e like me ka hoʻoulu ʻana, ka ulu ʻana a me ka fermentation.

Loaʻa i kekahi mau meaʻai me ka palaoa ʻole i nā pono olakino ikaika

Ua hana ʻia kekahi mau haʻawina e pili ana i nā meaʻai ʻaʻole i hoʻokomo i nā kīʻaha.

Loaʻa kēia i nā meaʻai haʻahaʻa haʻahaʻa a me ka ʻai paleo.

ʻAʻole ka papaʻai paleo i nā kīʻaha ma ke kumu, akā ʻo nā meaʻai haʻahaʻa haʻahaʻa e hoʻopau iā lākou ma muli o ko lākou ʻano carbohydrate.

Ua hōʻike ʻia nā haʻawina he nui e pili ana i ka haʻahaʻa a me ka paleo e hiki i kēia mau meaʻai ke alakaʻi i ke kaumaha o ke kaumaha, ka momona o ka ʻōpū, a me ka hoʻomaikaʻi nui ʻana i nā hōʻailona olakino (55, 56, 57).

Hoʻololi pinepine kēia mau haʻawina i nā mea he nui i ka manawa like, no laila ʻaʻole hiki iā mākou ke ʻōlelo pēlā seulement ʻo ka wehe ʻana i nā kīʻaha i loaʻa i nā pono olakino.

Akā hōʻike maopopo lākou he meaʻai e nele e hoʻokomo i nā cereals i mea olakino.

Ma ka ʻaoʻao ʻē aʻe, loaʻa iā mākou nā haʻawina he nui e pili ana i ka meaʻai Mediterranean, ʻo ia hoʻi nā kīʻaha (ʻoi loa).

ʻO ka meaʻai Mediterranean kekahi mau pōmaikaʻi olakino nui a hoʻemi i ka hopena o ka maʻi puʻuwai a me ka make mua (58, 59).

Wahi a kēia mau haʻawina, ʻo nā meaʻai ʻelua e komo a hoʻokaʻawale i nā kīʻaha hiki ke kūpono me ke olakino maikaʻi.

E like me ka hapa nui o ka meaʻai, pili kēia i kēlā me kēia kanaka.

Inā makemake ʻoe i nā kīʻaha a hauʻoli ʻoe i ka ʻai ʻana iā lākou, ʻaʻohe kumu maikaʻi e pale aku iā lākou inā ʻoe e ʻai nui iā lākou. piha palaoa.

Ma ka ʻaoʻao ʻē aʻe, inā ʻaʻole ʻoe makemake i ka cereals a i ʻole e hōʻeha lākou iā ʻoe, ʻaʻohe mea ʻino ke pale aku iā lākou.

ʻAʻole pono nā kīʻaha, a ʻaʻohe meaʻai i loko o laila ʻaʻole hiki iā ʻoe ke loaʻa mai nā meaʻai ʻē aʻe.

ʻO ka laina lalo he maikaʻi ka cereal no kekahi, akā ʻaʻole maikaʻi no kekahi.

Inā makemake ʻoe i ka cereal, e ʻai. Inā ʻaʻole ʻoe makemake iā lākou a i ʻole e hōʻeha lākou iā ʻoe, e pale aku iā lākou. He maʻalahi kēlā.

Maikaʻi anei nā ʻoy iā ʻoe Nā pōmaikaʻi a me nā pōʻino

par

ʻO Alice Garnier

Ianuari 4 2022

He mau mollusks bivalve ka wai paʻakai e noho ana ma nā wahi kai e like me nā kai kūʻono a me nā kai.

He ʻāpana koʻikoʻi lākou o ka kaiaola, kānana ʻana i nā mea haumia mai ka wai a hāʻawi i nā wahi noho no nā ʻano ʻē aʻe, e like me ka barnacles a me nā mussels.

Nui nā ʻano ʻano oyster - ʻo kā lākou ʻiʻo briny, ʻono i manaʻo ʻia he mea ʻono a puni ka honua.

ʻOiai ua ʻike nui ʻia no kā lākou mau ʻano aphrodisiac i manaʻo ʻia, he nui kēia mau molluscs e hāʻawi aku i nā pono olakino.

Hōʻike kēia ʻatikala i nā pōmaikaʻi olakino maikaʻi loa - akā nā pilikia pū kekahi - o ka ʻai ʻana i ka ʻoʻo a wehewehe i nā ala maikaʻi loa e hoʻomākaukau ai.

Ka Waiwai o ka Oysters

He pūpū paʻakikī ko ka ʻoyster, ʻaʻole i maʻamau kona ʻano e pale ai i ke kino o loko o ka ʻōhina hina.

ʻO kēia kino i loko - i kapa ʻia ʻo ka ʻiʻo - he meaʻai nui.

ʻO ka ʻoiaʻiʻo, ʻo ka lawelawe ʻana o 100-gram o nā oyster hikina hikina ke hāʻawi i kēia mau meaʻai ():

Calories: 68
Polokina: 7 grams
Momona: 3 grams
Wikamina D: 80% o ka Reference Daily Intake (RDA)
Thiamin (huaʻai B1): 7% o RDI
Niacin (huaʻai B3): 7% o RDI
Vitamin B12: 324% o RDI
hao: 37% o RDI
Magnesium: 12% o RDI
Phosphorus: 14% o RDI
Zinc: 605% o RDI
ʻO ke keleawe: 223% o RDI
Manganese: 18% o RDI
Selenium: 91% o RDI

He haʻahaʻa ka calorie ka ʻoʻo akā he nui nā meaʻai, me ka protein, nā momona maikaʻi, nā huaora a me nā minela.

No ka laʻana, hāʻawi ka lawelawe ʻana he 100-gram (3,5-auneke) ma mua o 100% o ka RDA no ka huaora B12, zinc, a me ka zinc, a ʻoi aku ma mua o 75% o kāu mau pono i kēlā me kēia lā no ka selenium a me ka huaora D.

He kumu maikaʻi nō kēia mau pūpū ʻono o , he ʻohana o nā momona polyunsaturated e pāʻani ana i nā kuleana koʻikoʻi i kou kino, e like me ka hoʻoponopono ʻana i ka mumū a mālama i kou puʻuwai a me kou lolo ().

ʻO ka poʻe e ʻai ana i ka meaʻai momona i ka omega-3 fatty acids, ʻoi aku ka liʻiliʻi o ka ulu ʻana i nā maʻi e like me ka maʻi puʻuwai a me ka maʻi diabetes type 2 (, ).

hōʻuluʻulu manaʻo
Hoʻopiha ʻia ka ʻoysters i nā meaʻai pono, e like me ka protein, nā huaora, nā minerala a me nā waikawa momona omega-3. He waiwai nui lākou i ka huaʻa B12, zinc a me ke keleawe.

He kumu maikaʻi o nā meaʻai nui

Piha ka ʻō i nā meaʻai. He waiwai nui lākou i nā huaora a me nā minela:

Wikamina B12. He mea nui kēia meaʻai no ka mālama ʻana i ka ʻōnaehana nerve, ka metabolism a me ke kūkulu ʻana i nā ʻāpana koko. Nui ka poʻe, ʻoi aku ka poʻe ʻelemakule, nele i kēia vitamina ().
Zinc. He kuleana koʻikoʻi kēia mineral i ke olakino ʻōnaehana pale, ka metabolism a me ka ulu ʻana o nā cell. He 3,5-auneke (100-gram) oysters e hāʻawi aku ma mua o 600% o ka RDI ().
Selenium. Mālama kēia mineral i ka hana thyroid kūpono a me ka metabolism. Hoʻohana pū ia ma ke ʻano he antioxidant ikaika, e kōkua ana i ka pale ʻana i ka pōʻino cell i hana ʻia e nā radical manuahi ().
Wikamina D. he mea nui ia no ke ola kino, ka ulu ʻana o ka cell a me ke olakino iwi. He nui ka poʻe i nele i kēia huaora, ʻoi aku ka nui o ka poʻe e noho ana ma kahi anuanu ().
ʻO Fer. Pono kou kino e hana i ka hemoglobin a me ka myoglobin, nā pūmua e lawe i ka oxygen ma kou kino. ʻAʻole lawa ka hao i nā kānaka he nui i kā lākou ʻai ().

Ma waho aʻe o kā lākou mau hana ʻē aʻe i ke olakino, hāʻawi ka nui o kēia mau meaʻai i ka pale antioxidant.

No ka laʻana, he antioxidant ikaika e kōkua i ka pale ʻana i kou kino mai ke koʻikoʻi oxidative, kahi imbalance e hana ʻia ke hana ʻia ka nui o nā radical manuahi.

Ua hoʻopili ʻia ke koʻikoʻi oxidative i nā ʻano maʻi mau loa, e like me ke kanesa, ka maʻi puʻuwai, a me ka emi ʻana o ka noʻonoʻo ().

Eia kekahi, loaʻa i ka zinc a me nā huaora B12 a me D nā hopena antioxidant, e hoʻonui hou i nā pono palekana o ka ʻoysters (, ).

Hōʻike ka noiʻi ʻana i ka poʻe e ʻai i ka meaʻai waiwai i nā antioxidants e hōʻemi i ko lākou pilikia o ka maʻi puʻuwai, ka maʻi diabetes, kekahi mau maʻi maʻi maʻi, a me nā kumu make āpau (, , ).

hōʻuluʻulu manaʻo
Nui ka ʻoʻo i ka zinc, iron, selenium, a me nā huaora B12 a me D. ʻO kekahi o kēia mau meaʻai he waiwai antioxidant a kōkua i ka hoʻoikaika ʻana i ke olakino holoʻokoʻa.

He kumu kiʻekiʻe o ka protein

He kumu maikaʻi loa ka ʻoysters, me ka lawelawe ʻana he 3,5-auneke (100-gram) i loko o 7 kalama o kēia meaʻai hoʻopiha.

He kumu piha lākou o ka protein, ʻo ia hoʻi, aia nā ʻeiwa amino acids pono e pono ai kou kino.

ʻO ka hoʻohui ʻana i nā kumu protein i nā meaʻai a me nā meaʻai hiki ke kōkua i ka hoʻoikaika ʻana i ka manaʻo o ka piha a hoʻoikaika.

ʻO nā meaʻai waiwai nui i ka protein e hoʻopaʻa i ka pōloli ma o ka hoʻonui ʻana i nā kiʻekiʻe o nā hormones hoʻonui i ka māʻona e like me ka peptide YY a me ka cholecystokinin (CCK) (, ).

Ua hōʻike ʻia nā meaʻai protein kiʻekiʻe i ka hoʻoulu ʻana i ka pohō kaumaha a alakaʻi i ka pohō kaumaha ma mua o nā meaʻai haʻahaʻa momona a i ʻole nā meaʻai kiʻekiʻe-carbohydrate (, , ).

He mea maikaʻi paha ka ʻai ʻana i ka meaʻai kiʻekiʻe-protein no ka mālama ʻana i ke kō koko, ʻoi aku hoʻi i nā poʻe me ka maʻi diabetes.

No ka laʻana, ua hōʻike ʻia kahi loiloi o ʻeiwa mau haʻawina e hōʻemi nui ana nā meaʻai kiʻekiʻe-protein i nā pae hemoglobin A1c - kahi hōʻailona o ka mālama ʻana i ke kō koko lōʻihi - i nā pākeke me ka maʻi maʻi type 2 ().

Eia hou, hiki i nā meaʻai kiʻekiʻe-protein ke hōʻemi i nā kumu pilikia no ka maʻi puʻuwai i ka poʻe me ka maʻi diabetes type 2.

ʻO ka loiloi o nā haʻawina he 18 i ka poʻe me ka maʻi maʻi type 2 ua ʻike ʻia nā meaʻai kiʻekiʻe-protein i hoʻemi nui i nā pae triglyceride, kahi kumu pilikia nui no ka maʻi puʻuwai ().

hōʻuluʻulu manaʻo
ʻO nā meaʻai protein kiʻekiʻe e komo pū ana me ka ʻoy hiki ke hoʻoikaika i ke kaumaha o ke kaumaha, hoʻomaikaʻi i ka mālama ʻana i ke kō koko, a hoʻemi i nā kumu pilikia o ka maʻi puʻuwai i ka poʻe me ka maʻi diabetes type 2.

Loaʻa i kahi antioxidant kū hoʻokahi

Ma waho aʻe o ka waiwai ʻana i nā meaʻai pono e like me nā huaora, loaʻa pū kekahi ʻoysters i kahi antioxidant kūʻokoʻa i ʻike hou ʻia i kapa ʻia ʻo 3,5-dihydroxy-4-methoxybenzyl alcohol (DHMBA).

ʻO DHMBA kahi pūhui phenolic e hōʻike ana i nā hopena antioxidant ikaika.

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kahi haʻawina hoʻāʻo he 15 mau manawa ʻoi aku ka ikaika i ka hakakā ʻana i ke koʻikoʻi oxidative ma mua o Trolox, kahi ʻano synthetic o ka huaora E i hoʻohana mau ʻia e pale i ka pōʻino i hana ʻia e ke koʻikoʻi oxidative ().

Ke hōʻike nei kekahi mau haʻawina hoʻāʻo ʻo DHMBA mai ka ʻoʻo i mea pono loa no .

No ka laʻana, ua hōʻike ʻia kahi haʻawina hoʻāʻo i ka pale ʻana i nā pūnaewele ate o ke kanaka mai ka pōʻino a me ka make cell ma muli o ke koʻikoʻi oxidative i hoʻoulu ʻia ().

Manaʻo ka poʻe ʻepekema he mea pono paha ka DHMBA i ka pale ʻana a i ʻole ka mālama ʻana i ka maʻi ate i ka wā e hiki mai ana, akā ua kaupalena ʻia ka noiʻi i nā haʻawina hoʻāʻo ().

Ua ʻike ʻia kahi haʻawina hoʻāʻo ʻē aʻe ua hoʻemi ʻo DHMBA i ka hoʻohemo ʻana o ka LDL (ʻino) cholesterol. ʻO ka oxidation Cholesterol he hopena kemika i hoʻopili ʻia me ke atherosclerosis (ke kūkulu ʻana i ka pā i loko o kou mau ʻaʻa), kahi kumu pilikia nui no ka maʻi puʻuwai (, ).

ʻOiai he manaʻo maikaʻi kēia mau hopena, pono ka noiʻi hou aʻe e hoʻoholo ai inā pono ka DHMBA i ka hakakā ʻana i ke koʻikoʻi oxidative i loko o ke kanaka.

hōʻuluʻulu manaʻo
ʻO DHMBA kahi antioxidant ikaika i loko o nā oysters. Hiki ke kōkua i ke kaua ʻana i ka pōʻino oxidative, e hoʻopōmaikaʻi ana i ke akepaʻa a me ke olakino naʻau. Akā, ua kaupalena ʻia ka noiʻi ʻana i nā haʻawina hoʻāʻo.

Pilikia Hiki

ʻOiai ua maopopo ka hāʻawi ʻana o ka ʻoy i nā pōmaikaʻi olakino maikaʻi loa, aia kekahi mau mea hopohopo, ʻoiai ke ʻai maka.

Loaʻa paha i ka bacteria

ʻO ka ʻai ʻana i ka ʻiʻo oyster maka ka nui o ka pilikia o ka maʻi bacteria.

Vibrio bacteria - me ʻO Vibrio vulnificus et ʻO Vibrio parahaemolyticus - hiki ke hoʻopaʻa ʻia i ka meaʻai ma ka kānana. Hiki i ka ʻai ʻana iā lākou ke hoʻonui i kou pilikia o ka ʻike.

Hiki i nā maʻi me kēia bacteria ke alakaʻi i nā hōʻailona e like me ka diarrhea, ka luaʻi, ke kuni, a me nā maʻi koʻikoʻi ʻē aʻe, e like me ka sepsis, kahi maʻi koko koʻikoʻi hiki ke alakaʻi i ka make ().

Wahi a nā Centers for Disease Control and Prevention (CDC), 100 o ka 80 poʻe i loaʻa i ka maʻi bacteria vibrio ma United States i kēlā me kēia makahiki e make i ka maʻi ().

ʻO nā mea haumia ʻē aʻe

Hiki nō hoʻi i nā ʻōhi ke lawe i nā maʻi maʻi ʻano Norwalk a me nā enterovirus e hiki ke hoʻopilikia i ke olakino ().

Eia hou, hiki i kēia mau pūpū ke loaʻa nā mea haumia kemika, me nā metala kaumaha e like me ke kēpau, cadmium a me ().

Ma muli o kēia mau pilikia olakino, pono e ʻalo nā keiki, nā kānaka me nā ʻōnaehana pale ʻole, a me nā wahine hāpai a hānai paha i ka ʻai ʻana i ka iʻa maka (, , ).

ʻO ka poʻe e koho ana e ʻai i ka ʻoʻo maka e makaʻala i kēia mau pilikia. I kēia manawa, ʻaʻohe ala e hōʻoia i ka palekana o ka ʻai ʻana i kā lākou ʻano maka, ʻoiai ke nānā ʻia e nā luna mokuʻāina a me ke aupuni pekelala.

ʻO ia ke kumu e ʻōlelo ai nā hui olakino nui e like me ka CDC e ʻai wale iā lākou i kālua ().

Nā pilikia ʻē aʻe

Loaʻa ka nui o ka zinc i loko o ka ʻoysters. ʻOiai he mea nui kēia mineral no ke olakino, hiki ke hoʻopōʻino i kāna ʻai ʻana.

ʻOiai pili pinepine ʻia ka ʻawaʻawa zinc me nā mea hoʻohui, ʻo ka ʻai ʻana i nā ʻoy he nui loa e loaʻa i nā hopena olakino maikaʻi ʻole, e like me ka emi ʻana o nā minerala a me ka hao e hoʻokūkū ai ka zinc no ka absorption.

Eia kekahi, ʻo ka poʻe maʻi i ka iʻa iʻa e pale i ka ʻai ʻana.

hōʻuluʻulu manaʻo
Hiki i nā ʻoy maka ke lawe i nā hua bacteria a me nā maʻi hoʻopōʻino. Manaʻo nā hui olakino e kuke iā lākou ma mua o ka ʻai ʻana i mea e pale ai i nā maʻi ʻino.

Pehea e kuke ai a leʻaleʻa

No ka mea hiki ke pilikia i ke olakino, e ʻai i ka ʻoy maka me ka akahele. E kūʻai mau iā lākou mai kahi hale kaulana, ʻoiai inā ʻaʻole ia e hōʻoia i ka palekana (36).

ʻOi aku ka palekana o ka ʻai ʻana iā lākou i kālua ʻia no ka mea e hoʻopau ka kuke ʻana i nā hua bacteria ʻino.

Eia kekahi mau ala ʻono a maʻalahi e hoʻohui i ka ʻoy i kāu ʻai.

E hoʻohui i ka ʻiʻo oyster moʻa i nā kīʻaha pasta.
E uhi i ka ʻoʻo holoʻokoʻa me ka palaoa a me ka grill.
E lawelawe iā lākou i moʻa ʻia i loko o kā lākou pūpū a hoʻonani ʻia me .
E hoʻohui iā lākou i nā sopa a me nā stews iʻa.
E hoʻomoʻa i ka ʻiʻo ʻoyster panko-crusted i ka ʻaila niu.
Hoʻohuhi a uhi iā lākou me ka wai lemon a me ka pata.
E kāpīpī i nā ʻāpana oyster me kahi marinade āu e koho ai a kālua iā lākou ma ka ʻaila.

Eia kekahi mau ʻōlelo aʻoaʻo palekana e noʻonoʻo ai i ke kūʻai ʻana i ka ʻoy:

E koho wale i ka ʻoy me nā pūpū pani. E hoʻolei i kekahi me nā pūpū hāmama.
Wahi a ka Food and Drug Administration (FDA), pono e hoʻolei ʻia nā oysters i wehe ʻole i ka wā kuke (37).
Mai hoʻomoʻa i nā mea he nui i ka manawa hoʻokahi i loko o ka ipu hoʻokahi, e like me ka wā e hoʻolapalapa ai, no ka mea, ʻoi aku ka nui o ka hoʻomoʻa ʻana.

hōʻuluʻulu manaʻo
No ka pale ʻana i ka maʻi, e ʻai i ka ʻoʻo i hoʻomoʻa maikaʻi ʻia. E koho i nā pūpū i pani ʻia a hoʻolei i nā mea ʻaʻole i wehe ʻia i ka wā kuke.

ʻO ka laina lalo

He ʻiʻo meaʻai nui ka ʻoysters e hāʻawi ana i nā ʻano pono olakino.

Hoʻopiha ʻia lākou me nā protein kiʻekiʻe, nā huaora, nā minerala a me nā antioxidants, nā mea a pau e pono ai kou olakino.

Eia nō naʻe, hiki i ka ʻoʻa ke loaʻa i nā bacteria hiki ke hoʻopōʻino, no laila e ʻoliʻoli iā lākou i ka kuke ʻana e pale i nā maʻi.

Inā makemake ʻoe i ka iʻa, e hoʻāʻo e hoʻohui i kēia mau pūpū ʻono i kāu ʻai.

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