Ke ʻeha mau nei kou kino? Ke pehu nei kou mau hono? A i ʻole ke luhi wale nei ʻoe a make wale me ke kumu ʻole? I kekahi manawa ʻo ke kumu o kēia mau mea he 'mumū' ʻike ʻole ʻia i loko o kou kino. I kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o kēia mumū, a pehea e hiki ai iā kākou ke kāohi i kēia kūlana ma ka hoʻololi ʻana i kā kākou mau ʻano ʻai.
He aha kēia mumū?
I ka ʻōlelo maʻalahi, he hana kūlohelohe ka mumū e hakakā ai ko kākou kino i kahi ʻeha, maʻi, a i ʻole kekahi mea ʻino. E noʻonoʻo e pili ana i ia mea, ke ʻoki ʻoe i kou lima, lilo ka ʻāpana i ʻulaʻula, pehu, a mehana iki, ʻeā? He mumū kēlā. ʻO ia hoʻi, ke hana nei ka ʻōnaehana pale o kou kino e ho'ōla i ka ʻeha. No laila he mea maikaʻi kēlā.
Akā hoʻomaka ka pilikia ke hoʻomau kēia mumū i loko o ke kino me ke kumu ʻole. Kāhea mākou iā ia he mumū mau loa . Ua like ia me ke ahi liʻiliʻi e hoʻomau nei i ka pio ʻana a me ka hoʻomau ʻana i loko o ke kino. Ke noho mau ia e like me kēia no ka manawa lōʻihi, hiki iā ia ke lilo i kumu o nā maʻi he nui e like me ka maʻi puʻuwai, ka maʻi diabetes, a me ka arthritis.
ʻO ka nūhou maikaʻi, hiki iā kākou ke kāohi nui i kēia mumū mau loa ma o nā meaʻai a kākou e ʻai ai. ʻO ia ke ʻano o ka ʻai anti-inflammatory. Pili ia i ka hoʻonui ʻana i kāu ʻai ʻana i nā meaʻai e hōʻemi ana i ka mumū me ka hoʻēmi ʻana i kāu ʻai ʻana i nā meaʻai e hoʻoulu ai i ka mumū.
He aha nā ʻano meaʻai nui e kaohi ai i ka mumū?
Aia kekahi mau ʻano meaʻai nui i ʻike ʻia ma ka honua holoʻokoʻa e kōkua ana i kēia.
- ʻAi Kaiwaenahonua: Kālele kēia i nā mea kanu hou, nā huaʻai, nā legume, nā palaoa piha, nā nati, a me ka ʻaila ʻoliva. He mea nui nō hoʻi ka iʻa ʻaila (e like me ka sālemona a me ka tuna) a me nā mea ʻala.
- ʻAi DASH: Ua like kēia me ka ʻai Mediterranean, akā ke kālele nei ia i ka palena ʻana i ka ʻai ʻana i ka paʻakai a me ka ʻai ʻana i nā huahana waiū momona haʻahaʻa.
- ʻAi MIND: He hui pū kēia o nā ʻai Mediterranean a me DASH. Ua manaʻo ʻia he mea pono loa ia no ke olakino o ka lolo. Hiki paha ke kōkua i ka pale ʻana i nā maʻi e like me Alzheimer's.
ʻOiai ke ʻano o ka papaʻai āu e hahai ai, ʻo ke kumumanaʻo maʻamau, ʻo ia ka noho mamao ʻana mai nā meaʻai i hana ʻia, nā kō i hoʻohui ʻia, a me nā momona maikaʻi ʻole i ka hiki.
He aha nā meaʻai e pono ai kākou e ʻai a e pale aku?
ʻAe, e nānā kākou i nā mea e pono ai kākou e hoʻohui i kā kākou pā a me nā mea e pono ai kākou e wehe. He kōkua nui kēia nou.
| ʻO nā meaʻai e hōʻemi ai i ka mumū a pono e hoʻokomo ʻia i kāu papaʻai | Nā mea e hoʻonui ai i ka mumū a pono e hoʻemi ʻia e like me ka hiki |
|---|---|
| Nā mea kanu a me nā huaʻai hou: ʻOi aku ka ʻeleʻele (kāloti, beetroot, tōmato) a me nā mea kanu lau ʻōmaʻomaʻo (spinach, kale). Piha kēia i nā antioxidants. | Ke kō a me nā mea inu ʻono: Nā keke, nā biscuits, nā toffees, nā mea inu hua i hoʻopaʻa ʻia, nā sodas. Hoʻonui kēia i ka hana ʻana o nā cytokines inflammatory i loko o ke kino. |
| Iʻa ʻaila: ʻO nā iʻa e like me ka salmon, tuna, mackerel, a me nā sardines he waiwai nui i nā omega-3 fatty acids, he mea maikaʻi loa ia no ka hōʻemi ʻana i ka mumū. | Nā ʻiʻo i hana ʻia: nā mea e like me nā sausage, bacon, meatballs, a me nā ʻiʻo ʻulaʻula momona kiʻekiʻe (pipi, puaʻa). |
| Nā Huaʻai Holoʻokoʻa: Nā huaʻai holoʻokoʻa e like me ka laiki ʻeleʻele, ka ʻoka, ka millet, a me ka bale. Hoʻemi ka fiber i loko o kēia mau meaʻai i ka mumū. | Nā Kalapona i Hoʻomaʻemaʻe ʻia: Berena, roti, noodles, a pēlā aku i hana ʻia mai ka palaoa berena. E koho i nā palaoa piha. |
| Nā nati a me nā huahana i hana ʻia mai nā nati: Cashews, peanuts, almonds, walnuts, a me nā huahana i hana ʻia mai ka soy, e like me ka tofu. | Nā Momona Trans: He mea maʻamau kēia i ka margarine, nā meaʻai pōkole, a me nā meaʻai i hoʻopaʻa ʻia. |
| Nā mea ʻala a me nā mea kanu: Turmeric (he mea maikaʻi loa ka Curcumin), kinika, kālika, pepa, kinamona. He mau mea anti-inflammatory kūlohelohe kēia. | Nā huahana waiū momona kiʻekiʻe:Bata, tīhi, waiū holoʻokoʻa. E koho i nā koho momona haʻahaʻa. |
Pono anei ʻoe e noʻonoʻo e pili ana i nā mea inu?
ʻAe, ʻoiaʻiʻo nō. He hopena nui ko ka mea a mākou e inu ai.
- Wai: He mea nui ka inu ʻana i ka nui o ka wai.
- Kī: Loaʻa i ke kī ʻōmaʻomaʻo a me ke kī keʻokeʻo nā waiwai anti-inflammatory.
- Kofe: Hōʻike nā haʻawina e hiki i ka inu ʻana i 3-5 mau kīʻaha i ka lā (me ke kō ʻole) ke kōkua i ka hōʻemi ʻana i ka mumū, me ka ʻole o ka hele nui ʻana.
- ʻO nā wai huaʻai a me nā mea kanu hou (Green Smoothies): He mea pono loa ka mea inu i hana ʻia me ka hoʻohui ʻole ʻana i ke kō, i hana ʻia me kahi lau ʻōmaʻomaʻo e like me ka spinach a me kahi hua āu e koho ai.
He aha nā maʻi e kōkua ai kēia meaʻai?
Ke hoʻomau nei ka noiʻi ʻana, akā ua manaʻoʻiʻo ʻia he hiki i kahi meaʻai e hōʻemi ana i ka mumū ke kōkua i ka hōʻoluʻolu ʻana i nā hōʻailona o nā kūlana penei:
- Nā maʻi Autoimmune: No ka laʻana, nā kūlana e like me Rheumatoid Arthritis a me Psoriasis.
- ʻO ka maʻi ʻōpū mumū (IBD): Nā kūlana e like me ka maʻi o Crohn.
- Maʻi puʻuwai a me ke koko kiʻekiʻe: ʻO ka poʻe e hahai ana i kēia papaʻai, ʻoi aku ka haʻahaʻa o ka pilikia o ka loaʻa ʻana o kēia mau maʻi.
- ʻO ka Asthma a me nā Allergies.
- ʻO ka maʻi o Alzheimer a me nā maʻi noʻonoʻo ʻē aʻe.
ʻO ka mea nui loa, ʻaʻole kēia he papaʻai e hōʻemi ai i ke kaumaha . He ʻāpana kēia o kahi nohona olakino. Akā, ʻo ka ʻai ʻana i kēia ʻano e kōkua pū i ka kaohi ʻana i ka piʻi ʻana o ke kaumaha i makemake ʻole ʻia.
Pehea ʻoe e hoʻomaka ai i kēia huakaʻi?
He paʻakikī ke hoʻololi i nā mea āpau i ka pō hoʻokahi, no laila e hoʻomaka i kahi liʻiliʻi.
1. E hana i nā hoʻololi lohi: E hoʻomaʻamaʻa i ka ʻai ʻana i kahi ʻāpana huaʻai a i ʻole kekahi mau nati ma kahi o ka ʻeke o nā biscuits āu e ʻai ai i kēlā me kēia lā.
2. E hoʻopiha i kāu pā me ke kala: ʻO ka nui o nā mea kanu a me nā huaʻai ʻōniʻoniʻo i kāu meaʻai, ʻo ka nui o nā antioxidants āu e loaʻa ai.
3. E hōʻemi i nā meaʻai i hana ʻia: Ma kahi o nā mea ʻala i kūʻai ʻia ma ka hale kūʻai a me nā sopa i hoʻopili ʻia, e hana i kāu mau mea ʻala ponoʻī a hana i kāu ponoʻī.
4. E ʻimi i ka ʻōlelo aʻoaʻo lapaʻau: Inā loaʻa iā ʻoe kekahi mau maʻi olakino, he mea nui e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kēia ʻano meaʻai. I kekahi manawa hiki i kāu kauka ke hoʻoholo inā pono ʻoe i nā mea hoʻohui huaora.
Inā he maʻi ʻaleka meaʻai kou, mai poina e pale aku i kēlā mau meaʻai. Eia kekahi laʻana, hiki i nā meaʻai i loaʻa ka gluten e like me ka palaoa a me ka bale ke hoʻonui i ka mumū i kekahi poʻe.
Leka Lawe-Home
- ʻO ka mumū mau loa he ʻano ia e hiki ai ke alakaʻi i nā maʻi he nui, e like me ka maʻi puʻuwai, ka maʻi diabetes, a me ka arthritis.
- Hiki ke hoʻomalu nui ʻia kēia mumū e nā meaʻai a mākou e ʻai ai.
- E hoʻohui i nā mea kanu hou, nā huaʻai, nā legumes, nā palaoa piha, nā iʻa ʻaila, a me nā nati i kāu meaʻai.
- E hōʻemi i ke kō, nā meaʻai i hana ʻia, nā momona trans, a me ka ʻiʻo ʻulaʻula i ka hiki.
- ʻOi aku kēia ma mua o kahi 'ʻai' no ka pohō kaumaha, he hoʻopukapuka kālā lōʻihi ia i kahi nohona olakino.
- He mea nui loa e kamaʻilio me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi i ka meaʻai, ʻoiai inā he mau pilikia olakino ʻē aʻe kou.
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