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Makemake nā kānaka āpau e ʻalalā i nā mea ʻai maikaʻi ʻole, keu hoʻi nā keiki ʻaʻohe o lākou makemake e pale aku i ka hoʻowalewale. Ua hōʻike ʻia kahi noiʻi i nā keiki e nānā ana i nā hoʻolaha meaʻai maikaʻi ʻole e hoʻonui i ko lākou makaʻu i nā koho ʻai pono ʻole, a lākou e hana ai ma lalo o 30 mau minuke ma hope o ka hōʻike ʻana i nā hoʻolaha. [1] .
pehea e hoʻomaikaʻi ai i ka ulu lauoho
No laila, he aha ka meaʻai maikaʻi ʻole? ʻO ka huaʻōlelo 'junk' e pili ana i kahi ʻōpala a me nā ʻōpala. A lawa ʻoiaʻiʻo, ʻaʻohe o nā meaʻai a me ke olakino maikaʻi ʻole o nā mea ʻōpala, i loaʻa i nā hopena olakino koʻikoʻi, me ka nānā ʻole inā loaʻa iā ʻoe i kekahi manawa i kēlā me kēia lā a i ʻole i kēlā me kēia lā.
ʻO ka ʻai maʻamau o nā meaʻai wikiwiki e like me ka burger, pizza, sanwī a me nā pā i loaʻa mau nā mea hoʻopilikia e like me ke kō, aila ʻaila, syrup kānana kiʻekiʻe fructose, palaoa keʻokeʻo, nā mea ʻono hana, trans fat, a me monosodium glutamate (MSG), e inoa i kekahi mau hoʻonui i ka makaʻu o ka momona, maʻi puʻuwai, maʻi ʻaʻai a pēlā aku.
Nā mea maikaʻi ʻole o ka ʻai Junk
1. Ke kumu o nā pilikia hoʻomanaʻo
ʻO ka ʻai ʻana i nā mea ʻai maikaʻi ʻole e hōʻino ai i kou hoʻomanaʻo. ʻO ka lawe kiʻekiʻe o nā momona momona a me nā kō e hiki ke hoʻolohi i ka wikiwiki o ke aʻo ʻana, ka hoʻomanaʻo a me ka nānā. ʻO ka ʻai nui ʻana o nā meaʻai i loko o ka momona a me kō kō e hoʻololi i nā ʻāpana o ka lolo i kuleana no ke aʻo ʻana, ka hoʻomanaʻo a me ka uku [elua] .
2. Hoʻohaʻahaʻa i ka makemake
Hiki i ka nui o ka ʻai ʻana a me nā meaʻai palai ke hoʻouna i nā hōʻailona huikau i ka lolo, a paʻakikī i ka hana ʻana i ka nui o kou pōloli a me ka nui o kou māʻona. ʻO ka ʻai ʻana i nā mea ʻai maikaʻi e hoʻonele ai i kou kino i nā meaola kūpono a pepehi i kou makemake ma ka mālama ʻana i kou ʻōpū piha no ka manawa lōʻihi. Hoʻoiho kēia i kāu ʻai i nā meaʻai olakino [3] .
3. Hoʻokumu paha i ke kaumaha
Hoʻololi ka ʻai ʻana i nā meaʻai wikiwiki i ka hana kemika o ka lolo, kahi e alakaʻi ai i ka haʻalele ʻana i nā ʻōuli e pili ana i ka hiki ʻole ke hana me ke koʻikoʻi, a no laila ke kaumaha nei ʻoe. Ua ʻike ʻia kahi noiʻi i loaʻa i ka poʻe e ʻai i nā meaʻai wikiwiki a me nā meaʻai i hana ʻia i ka nui o ka makaʻu o ke kaumaha ke hoʻohālikelike ʻia i ka poʻe e ʻai i nā meaʻai wikiwiki [4] .
4. Hoʻonui i ka makaʻu maʻi ʻaʻai
Ua hōʻike ʻia kahi noiʻi i paʻi ʻia ma ka Asian Pacific Journal of Cancer Prevent kahi pilina ma waena o ka ʻai wikiwiki a me ka maʻi ʻaʻai kolone. Ua loaʻa nā hopena o ke aʻo ʻana e pili ana ka ʻai ʻana i nā meaʻai wikiwiki e like me falafel, ʻāpana potato a me nā ʻāpana kulina i ka hoʻonui ʻia o ka makaʻu o ka maʻi ʻaʻai kolone. Wahi a ka noiʻi, ʻo ka ʻai ʻana i hoʻokahi a i ʻole ʻelua a ʻoi aku paha ma mua o ʻelima mau lawelawe o kaʻuala palai i kēlā me kēia pule a i ʻole ka lawe ʻana o ʻelua a ʻekolu paha ʻāpana o ka moa moa i kēlā me kēia pule e hoʻonui ai i ka maka maʻi kolone. [5] .
5. Hoʻopilikia i ka digestion
Hoʻokumu nā meaʻai Junk i nā pilikia digestive e like me ka maʻi reflux gastroesophageal (GERD) a me ka maʻi huhū huhū (IBS). Hoʻokumu pū lākou i nā pilikia digestive e like me acidity, constipation a me bloating. ʻO ke kumu o kēia mau meaʻai wikiwiki i kiʻekiʻe i ka sodium e ʻae i ka hōʻiliʻili ʻana o ka wai i ka paʻa o ka ʻōpū, hoʻonāukiuki iā ʻoe.
6. Hoʻonui i ka loaʻa waiwai
Ua hōʻike ʻia kahi noiʻi i paʻi ʻia ma ka Ka Nūpepa o Preventive Medicine a me ka Hygiene i kahi loulou ma waena o ka ʻai wikiwiki a me ka pilikia momona i nā haumāna. I loko o ke aʻo ʻana, he 67.4% mau wahine a me 80.7% kāne i hoʻokahi ʻano o nā meaʻai wikiwiki, e komo pū ana me ka sanwich, pizza a me ka moa moa. Ua hōʻike ʻia nā hopena i ka nui o ka momona ma muli o ka helu nui o ke kino (BMI) a me ka pākēneka pūhaka (WHR) ʻo 21.3% a me 33.2% pākahi. [6] .
7. Hoʻokiʻekiʻe i ka maʻi maʻi maʻi puʻuwai
ʻO nā meaʻai wikiwiki e like me ka soda, pizza, nā kuki, nā pāhaʻi a me nā pā palai i loaʻa i ke kiʻekiʻe o ke kō a me ka momona trans. ʻIke ʻia ka momona trans e hoʻonui i ka LDL (maikaʻi ʻo kolesterol) a hoʻēmi i ka HDL (kolesterol maikaʻi) e hoʻoweliweli iā ʻoe i ka maʻi puʻuwai [7] .
8. Piʻi ka pae kō kō
Loaʻa i nā meaʻai Junk i nā huaʻaleʻale maʻalahi e hiki ai ke piʻi i nā kō kō kō. ʻO ka ʻai pinepine ʻana i nā mea ʻai maikaʻi ʻole e hoʻololi pinepine i ka pae o ka insulin maʻamau, a pēlā e hoʻonui ai i ka makaʻu o ka maʻi diabetes type 2, loaʻa ke kaupaona a me ke kūpaʻa o ka insulin.
9. Kumu hōʻino nā hakuʻala
ʻOi aku ka nui o ka sodium i nā meaʻai Junk e hiki ai ke kōkua i ka maʻi ʻōpū. Hoʻokumu ʻo Sodium i ke kūkulu ʻia ʻana o ka wai i nā puʻupaʻa. E like me ke Kula Lapaʻau ʻo Harvard, hoʻonui ka sodium i ka nui o ka pōhaku o nā puʻupaʻa ma muli o ka piʻi ʻana o ka pae calcium i ka mimi.
10. Kumu hōʻino i ke ake
ʻO ka lawe kiʻekiʻe ʻana o nā meaʻai wikiwiki he mea ʻawahia loa i ke akepaʻa no ka mea kiʻekiʻe kēia momona i ka momona a me ke kō. Loaʻa ka hōʻiliʻili ʻana o ka momona i loko o ke ake, nāna e piʻi aʻe i ka maʻi akepaʻa momona ʻole.
11. Hoʻopilikia i ka momona
ʻO ka ʻai kiʻekiʻe o nā mea ʻai maikaʻi ʻole e hoʻonui i ka makaʻu o ka infertility i nā kāne a me nā wahine. Hiki iā lākou ke alakaʻi i nā pilikia hānau like ʻole e like me ka helu sperm haʻahaʻa a me nā kīnā hānau ma nā pēpē i hānau ʻole ʻia i loko o ka ʻōpū.
12. Kumu e hemo ai ka iwi
ʻO nā meaʻai wikiwiki a me nā mea inu momona e like me ka soda e hoʻonui i nā waikawa i ka waha, kahi e wāwahi ai i ka enamel niho a hōʻike iā ia i nā bacteria, e hoʻohaunaele ana nā niho a me nā lua. Hoʻohui ʻia, hiki i nā meaʻai wikiwiki ke hoʻonāwaliwali i kou mau iwi, kahi e hōʻino ai i ka maka o ka osteoporosis.
13. Hoʻopili i ka ʻili
ʻO ka ʻai ʻana i nā meaʻai nui e like me ka palai a me nā meaʻai i hana ʻia hiki ke kumu i nā pilikia o ka ʻili me ka huehue. Ua hōʻike ʻia kahi noiʻi i nā keiki a me nā ʻōpio e ʻai i nā meaʻai wikiwiki ma mua o ʻekolu mau manawa i kēlā me kēia pule i ka nui o ka makaʻu o ka eczema koʻikoʻi. [8] .
Pehea e hoʻokahuli ai i ka ʻai ʻana i ka ʻai Junk
- Inu nui i ka wai
-
Pau nā meaʻai momona i ka protein
- E hoʻouka i nā meaʻai māmā ke wā pōloli ʻoe
- E lawa ka hiamoe
- Hōʻalo i ka lawe nui ʻana i ke koʻikoʻi
- Hoʻomaʻamaʻa i ka ʻai noʻonoʻo ʻana
- ʻAi i ka papaʻai momona i nā huaʻai a me nā mea kanu
Nā FAQ maʻamau
Hiki i ka meaʻai maikaʻi ʻole ke maʻi iā ʻoe?
ʻAe, hiki i ka hōʻemi nui ʻana o nā mea ʻai ʻole i hopena maikaʻi ʻole i kou olakino. Hiki iā ia ke maʻi a luhi a hana pū i nā pilikia olakino ʻē aʻe.
No ke aha maikaʻi ʻole ai ka ʻai wikiwiki?
ʻAʻole maikaʻi nā meaʻai wikiwiki i kou olakino no ka mea kiʻekiʻe lākou i ka momona trans, momona momona a me ke kō e hoʻonui i ka pilikia o ke kō kō, nā maʻi puʻuwai, nā maʻi ʻaʻai, nā ake a me nā puʻupaʻa.
Pehea e hiki ai iā ʻoe ke hōʻoki i ka ʻai ʻana i ka meaʻai maikaʻi ʻole?
Hiki iā ʻoe ke hōʻoki i ka ʻai ʻana i nā meaʻai maikaʻi ʻole i ka hoʻopili ʻana i kēia mau mea i kāu papaʻai i kēlā me kēia lā, kahi e hoʻopili ai i ka ʻai ʻana i nā hua a me nā mea kanu, nā momona momona, a me nā protein a me nā meaʻai momona.
E lilo anei ʻoe i kaupaona inā kū ʻoe i ka ʻai ʻana i ka meaʻai wikiwiki?
ʻAe, ʻo ka ʻai ʻana o nā meaʻai wikiwiki e alakaʻi i ka waiwai kaupaona. No laila, ke hoʻopau koke ʻoe i ka ʻai ʻana i nā mea ʻai ʻole e hōʻemi ka ʻai ʻana o ka calorie a hoʻomaka ʻoe i ka lilo ʻana o ka paona.
pehea e wehe koke ai i ka tan mai ka maka a me ka ʻāʻī