ʻO ka waina ʻulaʻula: maikaʻi a maikaʻi ʻole paha
He aha ka waina ʻulaʻula a pehea i hana ʻia ai?
ʻO ka paradox Farani
Manaʻo pinepine ʻia ka waina ʻulaʻula no ka "Paradox Farani."
ʻO kēia ʻōlelo e pili ana i ka ʻike ʻana he haʻahaʻa haʻahaʻa ka poʻe Farani i ka maʻi puʻuwai, ʻoiai ke kiʻekiʻe o ka cholesterol a me ka ʻai ʻana i ka cholesterol ().
Ua manaʻo kekahi poʻe akamai ʻo ka waina ʻulaʻula ka meaʻai e pale ana i ka poʻe Farani mai ka pōʻino o kēia mau meaʻai.
Eia naʻe, ua hōʻike ʻia nā haʻawina hou e hele mai ana ka cholesterol meaʻai a me ka maʻi puʻuwai mai ka momona momona, ke ʻai ʻia i nā huina kūpono (,).
ʻO ke kumu maoli o ke olakino maikaʻi o ka poʻe Farani ʻo ia paha ka ʻai nui ʻana a alakaʻi i kahi ola olakino holoʻokoʻa.
Panina:
Manaʻo kekahi ʻo ka waina ʻulaʻula ke kuleana no ke olakino maikaʻi o ka poʻe Farani a ʻo ia ka wehewehe nui o ka paradox Farani.
Loaʻa i ka waina ʻulaʻula nā mea kanu ikaika a me nā antioxidants, me ka resveratrol
Nui nā hua waina i nā antioxidants. ʻO kēia mau mea he resveratrol, catechin, epicatechin, a me proanthocyanidins ().
ʻO kēia mau antioxidants, ʻoi aku ka resveratrol a me ka proanthocyanidins, ke manaʻoʻiʻo ʻia ke kuleana no nā pono olakino o ka waina ʻulaʻula.
Hiki i nā Proanthocyanidins ke hōʻemi i ka pōʻino oxidative i ke kino. Hiki iā lākou ke kōkua i ka pale ʻana i ka maʻi puʻuwai a me ke kanesa (, , ).
Loaʻa ka Resveratrol i ka ʻili o nā hua waina. Hana ʻia ia i loko o kekahi mau mea kanu, i pane i ka pōʻino a i ʻole ʻeha ().
Ua hoʻopili ʻia kēia antioxidant i nā pono olakino he nui, ʻo ia hoʻi ka hakakā ʻana i ka mumū a me ke koko koko, a me ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me ke kanesa. Hiki i ka Resveratrol ke hoʻolōʻihi i ke ola o nā holoholona laboratory (, , ).
Eia naʻe, haʻahaʻa loa ka ʻike resveratrol o ka waina ʻulaʻula. Pono ʻoe e ʻai i kekahi mau ʻōmole i kēlā me kēia lā e hiki ai i ka nui i hoʻohana ʻia i nā haʻawina holoholona. ʻAʻole ʻōlelo ʻia kēia, no nā kumu maopopo (,).
Inā inu ʻoe i ka waina no kāna ʻike resveratrol, ʻoi aku ka maikaʻi o ka loaʻa ʻana mai ka mea hoʻohui.
Panina:
ʻO nā pūhui mea kanu ikaika i loko o ka waina ʻulaʻula ua hoʻopili ʻia i nā pono olakino he nui, e like me ka hoʻemi ʻana o ka mumū, ka liʻiliʻi o ka maʻi puʻuwai a me ka maʻi kanesa, a me ka lōʻihi o ke ola.
Hiki i ka waina ʻulaʻula ke hōʻemi i ka pilikia o ka maʻi puʻuwai, ka hahau a me ka make mua
Hoʻopili ʻia ka liʻiliʻi o ka waina ʻulaʻula me nā pono olakino ma mua o nā mea inu ʻona ʻē aʻe (, , ).
Aia kekahi ʻano J-like curve e wehewehe ana i ka pilina ma waena o ka inu waina a me ka maʻi maʻi puʻuwai.
ʻO ka poʻe e inu ana ma kahi o 150 ml (5 oz) o ka waina ʻulaʻula i kēlā me kēia lā, ʻike ʻia he 32% ka haʻahaʻa haʻahaʻa ma mua o ka poʻe inu ʻole.
Eia naʻe, hoʻonui nui ka ʻai ʻana i ka maʻi puʻuwai (, ).
ʻO ka inu ʻana i ka waina ʻulaʻula liʻiliʻi e hōʻemi i ka pilikia o ka maʻi puʻuwai ma ke kōkua ʻana i ka mālama ʻana i ka "maikaʻi" HDL cholesterol i loko o ke koko. Hiki ke hoʻemi ʻia ka pōʻino oxidative a me ka oxidation o "bad" LDL cholesterol a hiki i 50% (, , , ).
Ke hōʻike nei kekahi mau haʻawina e ʻoi aku ka pōmaikaʻi o ka poʻe i loaʻa i ka maʻi puʻuwai, e like me ka poʻe ʻelemakule.
Eia hou, ʻo ka inu ʻana i 1 a 3 mau kīʻaha waina ʻulaʻula i kēlā me kēia lā, 3 a 4 mau lā o ka pule, hiki ke hōʻemi i ka hopena o ka hahau ʻana i nā kāne waena (, ).
Ua hōʻike pū kekahi haʻawina ʻo ka inu ʻana i 2 a 3 mau aniani o ka waina ʻulaʻula dealcoholized i kēlā me kēia lā hiki ke hoʻohaʻahaʻa i ke koko ().
Ua hōʻike ʻia nā noiʻi he nui ka poʻe inu waina maʻalahi i ka make ʻana mai ka maʻi puʻuwai ma mua o ka poʻe inu ʻole a i ʻole ka mea inu pia a me ka ʻuhane (, , , , , ).
Panina:
ʻO ka inu ʻana i 1 a 2 mau kīʻaha waina ʻulaʻula i kēlā me kēia lā hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai a me ka hahau. Eia naʻe, hiki i ka nui ke hoʻonui i ka pilikia.
ʻO nā pono olakino ʻē aʻe o ka inu ʻana i ka waina ʻulaʻula
Ua hoʻopili ʻia ka waina ʻulaʻula i kekahi mau pono olakino ʻē aʻe, ʻo ka hapa nui o ia mau mea i pili i kāna mau antioxidants ikaika.
Hoʻopili ʻia ka inu waina ʻulaʻula me:
- Hoʻemi ʻia ka pilikia o ka maʻi kanesa: Ua hōʻike ʻia nā haʻawina e pili ana ka inu waina maʻalahi me ka emi ʻana o ka nui o nā maʻi maʻi maʻi, ʻo ia hoʻi nā maʻi maʻi maʻi colon, cell basal, ovarian, a me ka prostate (, , , ).
- Hoʻemi ʻia ka pilikia o ka dementia: ʻO ka inu ʻana i ka 1 a 3 mau kīʻaha waina i kēlā me kēia lā ua hoʻopili ʻia me ka hōʻemi ʻana o ka maʻi dementia a me ka maʻi Alzheimer (, ).
- Hoʻemi ʻia ka pilikia o ke kaumaha: Ua hōʻike ʻia kahi noiʻi ʻana o ka poʻe waena a me nā poʻe ʻelemakule, ʻo ka poʻe i inu i ka 2 a 7 mau kīʻaha waina i kēlā me kēia pule, ʻoi aku ka liʻiliʻi o ke kaumaha (, ).
- Hoʻemi i ka pale ʻana o ka insulin: ʻO ka inu ʻana i 2 mau aniani i kēlā me kēia lā o ka waina ʻulaʻula maʻamau a i ʻole i hoʻokaʻawale ʻia no 4 mau pule hiki ke hōʻemi (,).
- Hoʻemi ʻia ka pilikia o ka maʻi diabetes type 2 i nā wahine: Ua hoʻopili ʻia ka hoʻohana ʻana i ka waina ʻulaʻula i kahi hōʻemi o ka hoʻomohala ʻana i ka maʻi diabetes type 2 i nā wahine ().
Me he mea lā ua maikaʻi ka waina ʻulaʻula liʻiliʻi iā ʻoe. Eia nō naʻe, aia kekahi mau mea koʻikoʻi maikaʻi ʻole e noʻonoʻo ai, i kūkākūkā ʻia ma lalo nei.
Panina:
ʻO ka ʻai ʻana i ka waina ʻulaʻula hiki ke hōʻemi i ka nui o nā maʻi maʻi, dementia a me ke kaumaha. Hiki ke hoʻonui i ka naʻau o ka insulin a hoʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2 i nā wahine.
Nā hopena maikaʻi ʻole o ka inu ʻana i ka waiʻona
ʻOiai ʻo ka nui o ka waina ʻulaʻula hiki ke loaʻa nā pono olakino, hiki i kāna ʻai ʻana ke loaʻa i nā hopena olakino.
Aia kēia mau mea:
- Pili i ka waiʻona: ʻO ka inu ʻana i ka waiʻona maʻamau hiki ke hele i waho a alakaʻi i ka ʻona ().
- ʻO ka maʻi cirrhosis: Ke ʻai ʻia ma mua o 30 grams o ka waiʻona (ma kahi o 2 a 3 mau aniani waina) i kēlā me kēia lā, piʻi ka pilikia o ka hoʻomohala ʻana i ka maʻi ate. ʻO ka maʻi ate hope, i kapa ʻia ʻo cirrhosis, he mea weliweli i ke ola ().
- Hoʻonui ka pilikia o ke kaumaha: ʻOi aku ka nui o ke kaumaha o ka poʻe inu ʻawaʻawa ma mua o ka poʻe inu ʻawaʻawa a i ʻole ka mea inu ʻole (, ).
- Paona kaumaha: Loaʻa i ka waina ʻulaʻula ka nui o nā calorie e like me ka pia a he ʻono. No laila, hiki i ka ʻai nui ke kōkua i ka lawe ʻana i ka calorie kiʻekiʻe a hoʻolilo iā ʻoe (, ).
- Hoʻonui ka pilikia o ka make a me ka maʻi: ʻO ka inu nui ʻana i ka waina, ʻoiai ʻo 1 a 3 mau lā o ka pule, hiki ke hoʻonui i ka maʻi diabetes i nā kāne. Ua pili pū ka inu ʻawaʻawa me ka piʻi nui ʻana o ka make mua (, , ).
Panina:
ʻO ka hoʻohana nui ʻana i nā mea inu ʻawaʻawa hiki ke alakaʻi i ka hilinaʻi ʻana i ka waiʻona, cirrhosis ate a me ke kaumaha. Hiki ke hoʻonui i ka pilikia o ke kaumaha, ka maʻi a me ka make mua.
Pono ʻoe e inu i ka waina ʻulaʻula? Inā ʻae ʻehia ka nui?
Inā makemake ʻoe e inu i ka waina ʻulaʻula, mai hopohopo ke ʻole ʻoe ma mua o ka nui i ʻōlelo ʻia.
Ma ʻEulopa a me ʻAmelika, manaʻo ʻia ka ʻai ʻana i ka waina ʻulaʻula ():
- 1 a 1,5 mau aniani i ka lā no nā wahine.
- 1 a 2 mau aniani i ka lā no nā kāne.
Manaʻo kekahi mau kumu i ka loaʻa ʻana o 1 a 2 mau lā me ka waiʻona ʻole i kēlā me kēia pule.
E hoʻomanaʻo e pili ana kēia Nui inu waiona. E inu i kēia nui o ka waina ʻulaʻula i loko hoʻohui i nā mea inu ʻawaʻawa ʻē aʻe hiki iā ʻoe ke hoʻokomo iā ʻoe i ka nui o ka inu ʻana.
Inā loaʻa iā ʻoe kahi moʻolelo o ka hoʻohana ʻana i ka lāʻau, pono paha ʻoe e pale i ka waina a me nā mea inu ʻona ʻē aʻe. E akahele loa inā loaʻa iā ʻoe kahi moʻolelo ʻohana no ka inu ʻona.
Panina:
ʻO ka hoʻohana haʻahaʻa o ka waina ʻulaʻula i wehewehe ʻia he 1 a 2 mau aniani i ka lā. Manaʻo ʻia hoʻi e hoʻolimalima ma kahi o 1-2 mau lā o ka pule me ka ʻole o ka waiʻona.
Memo lawe
ʻOiai pili ka waina ʻulaʻula me kekahi mau pono olakino. rien kupono o lakou e paipai i ka inu rama.
Nui nā mea ʻē aʻe e hoʻomaikaʻi ai i kou olakino ʻaʻole pono ʻoe e ʻai i kahi mea hiki ke hoʻopōʻino ().
Eia naʻe, inā ʻoe déjà inu i ka waina ʻulaʻula, a laila ʻaʻohe pono e hoʻōki (koe ke inu ʻoe i ka nui).
Inā ʻaʻole ʻoe e inu ma mua o 1-2 mau aniani i ka lā, pono ia e hana maikaʻi iā ʻoe.