Ke hoʻāʻo nei paha ʻoe e lilo i kekahi mau paona. A i ʻole ke hoʻāʻo nei paha ʻoe e lilo i ka nui o ke kaumaha. Ua loaʻa paha iā ʻoe kahi hāʻule puʻuwai a i kēia manawa pono ʻoe e makaʻala hou aku i kāu mea e ʻai ai. ʻOiai ke kumu, he mea nui ka ʻai maikaʻi no ke ola olakino.
He aha ka ʻai ʻana o ka Ornish?
Ua hoʻolauna ʻia kēia e kekahi kauka i kapa ʻia ʻo Dean Ornish. Ua ʻōlelo ʻo ia ma kahi o ka hana ʻana i nā lula koʻikoʻi e like me "Mai ʻai i kēia mau meaʻai, e ʻai wale i kēia," pono mākou e hoʻokokoke i kēia pilikia ma ke ʻano maʻalahi.
Ua kapa ʻia kāna papaʻai ʻo "Spectrum diet." I ka ʻōlelo maʻalahi, ua hoʻokaʻawale ʻo ia i nā meaʻai i 5 mau ʻano nui.
- Hui 1: Aia i loko o kēia nā meaʻai pono loa a olakino hoʻi no ko mākou kino.
- Hui 5: Aia i loko o kēia nā meaʻai a mākou e ʻai iki ai, a i ʻole e kaupalena iki ʻia.
ʻO ka manaʻo, ʻo ka nui o kou hilinaʻi ʻana i nā meaʻai ma ka hui mua, ʻoi aku ka nui o kāu mau pono olakino, e like me ka pohō kaumaha a me ka emi ʻana o ka maʻi puʻuwai.
ʻO ka mea nui loa, ʻaʻole wale kēia ʻano papaʻai e pili ana i ka meaʻai. Ua hoʻomaopopo ʻo Mr. Ornish e pili ana kēia ʻano nohona olakino i kou ʻano hana, pehea ʻoe e hoʻoponopono ai i ke kaumaha, a me ke aloha a me ke kākoʻo āu e loaʻa ai mai ka ʻohana a me nā hoaaloha.
He aha kā mākou e ʻai ai a e kaupalena i kēia papaʻai?
ʻAʻohe mea i pāpā loa ʻia ma kēia papaʻai. Eia nō naʻe, ma muli o kāu mau pahuhopu (ka hōʻemi kaumaha, ka kaohi ʻana i nā maʻi puʻuwai), pono paha ʻoe e kaupalena i ka nui o ka meaʻai āu e ʻai ai. E nānā kākou i kēlā mau mea.
| ʻAi Hou Aʻe | Palena Nui |
|---|---|
| Nā huaʻai a me nā mea kanu hou | Nā ʻaila a me nā momona |
| Nā nati ʻōpala (e.g. lentils, chickpeas, green beans) | ʻO nā ʻiʻo a pau (me ka moa) a me nā meaʻai kai |
| Nā palaoa holoʻokoʻa (e.g., laiki ʻeleʻele, buckwheat, oats) | Nā nati a me nā hua |
| Tofu a me nā huahana soy | Hua moa |
| Keʻokeʻo hua manu | Nā meaʻai momona kiʻekiʻe e like me ka niu a me ka avocado |
| Kī ʻōmaʻomaʻo | Nā huahana waiū momona piha (yogurt, tīhi, waiū) |
| Nā mea ʻono momona ʻole | ʻO ka caffeine (koe naʻe ke kī ʻōmaʻomaʻo) a me ka waiʻona |
He mea paʻakikī anei kēia e hahai ai?
ʻO ka mea maikaʻi loa, hiki iā ʻoe ke hoʻoholo i ke ʻano o kou makemake e hahai i kēia papahana. Hiki iā ʻoe ke hoʻomaka me kahi hoʻololi liʻiliʻi, a i ʻole e hana i kahi hoʻololi nui no kahi pahuhopu nui aʻe.
He aha nā pilikia?
No kekahi mea makemake i ka ʻiʻo a me ka iʻa, a maʻa i nā meaʻai i hana ʻia, hiki ke paʻakikī iki ke hoʻomaʻamaʻa i kēia. ʻOiai inā he maʻi kou e like me ka maʻi puʻuwai, hiki ke loaʻa iā ʻoe nā palena hou aʻe i ka nui o ka momona hiki iā ʻoe ke hoʻohui i kāu meaʻai.
Māla a me ke kūʻai ʻana
Hoʻoikaika pinepine kēia ʻano hana i ka hoʻohana ʻana i nā mea kanu hou a me nā huaʻai o ke kau mai ka mākeke. Hiki ke loaʻa nā meaʻai ʻono a maʻalahi hoʻi e hahai ma ka papahana a Mr. Ornish.
Hoʻoikaika kino a me ka olakino noʻonoʻo
Paipai ʻo ia i ka hoʻoikaika kino maʻalahi a kaulike, e like me ka hele wikiwiki no 20-30 mau minuke i kēlā me kēia lā, a me nā hana hoʻokele koʻikoʻi e like me ka yoga a me ka noʻonoʻo ʻana.
He aha ka manaʻo o nā kauka?
ʻAe, manaʻo ka hapa nui o nā kauka he pono maoli kēia ʻai Ornish.Ua hōʻike ʻia e ka noiʻi he mea maikaʻi loa kēia no ka poʻe me ka maʻi puʻuwai a i ʻole ka poʻe i pilikia i ka maʻi puʻuwai.
He ʻai haʻahaʻa loa ia i ka momona a kiʻekiʻe i nā kalapona paʻakikī, e like me nā huaʻai, nā mea kanu, a me nā palaoa holoʻokoʻa. ʻO kēia ka mea e lilo ai ia i ʻai kiʻekiʻe i ka fiber a haʻahaʻa i nā calorie.
ʻOiai ke manaʻoʻiʻo nei kekahi mau kauka e hiki i kēia ʻai haʻahaʻa momona a kiʻekiʻe i ka kalapona ke hoʻonui i nā pae triglyceride koko, hōʻike ka noiʻi lōʻihi e hiki i ka pohō kaumaha e pili ana me kēia ʻai ke kōkua i ka kaohi ʻana i nā triglycerides, ke kō koko, a me ke koko.
Akā e hoʻomanaʻo, ʻoi aku ka palekana a me ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ʻohana no ka ʻōlelo aʻo ma mua o ka hoʻomaka ʻana i kekahi papaʻai, ʻoiai inā he maʻi maʻi kou e like me ka maʻi diabetes, ka cholesterol kiʻekiʻe, a i ʻole ka maʻi puʻuwai.
He aha nā hemahema o kēia ʻai?
ʻO ka pilikia nui me kēia, ʻo ia ka mālama ʻana iā ia i ka wā lōʻihi. Inā ʻaʻole ʻoe i maʻa i ka hoʻolālā ʻana i nā meaʻai ma mua a me ka kuke ʻana ma ka home, he loli nui kēia nou. Eia kekahi, hiki ke paʻakikī iki ke pili i kēia ʻano ʻai i ka wā e ʻai ai i waho a i ʻole i ka wā o nā ʻahaʻaina. Ma muli o kēia, hiki i kekahi poʻe ke luhi me ia ma hope o kekahi manawa.
Leka Lawe-Home
- ʻAʻole ka ʻAi ʻOrnish i hoʻokahi me nā lula koʻikoʻi e ʻōlelo ana "mai ʻai i kēia mau mea," akā he ʻano hana maʻalahi e hoʻokaʻawale i nā meaʻai i nā ʻano a hoʻokūpaʻa i nā mea maikaʻi.
- ʻO ke kālele ʻana ma nā meaʻai mea kanu e like me nā mea kanu, nā huaʻai, nā palaoa piha, a me nā nati. Ua kaupalena nui ʻia nā momona a me nā huahana holoholona.
- Ua hōʻoia ʻia e ka noiʻi he pono loa kēia ʻano hana no ka kaohi ʻana i nā maʻi puʻuwai a me ka pohō kaumaha.
- Pono kēia i ka nui o ka hoʻolaʻa a me ka hoʻolālā ʻana i kāu mau meaʻai, ʻoiai no ka poʻe i maʻa i ka ʻai ʻana i ka ʻiʻo a me nā meaʻai i hana ʻia.
- He mea nui e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi meaʻai hou, ʻoiai inā he maʻi kou.
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