Hiki i ka Consume Grains ke hoʻopau i ka maʻi ʻaʻai?

o ka Naauao

No ka noho olakino a ʻohi i nā pono meaʻai like ʻole, i kā mākou meaʻai i kēlā me kēia lā, pono mākou e hoʻololi i ka berena a me ka tortilla i hana ʻia i ka palaoa palaoa i hoʻomaʻemaʻe ʻia me nā mea i hana ʻia me nā kīʻaha holoʻokoʻa e like me ke kulina a me ka palaoa, nā kumu maikaʻi o ka fiber meaʻai, B. nā huaora, nā minelala, nā protein a me nā kalapona. Hōʻike kekahi mau noiʻi cohort e like me ka ʻai ʻana i ka palaoa i hoʻomaʻemaʻe ʻia (e like me ka palaoa i hoʻomaʻemaʻe ʻia), ʻo ka ʻai ʻana i ka palaoa holoʻokoʻa ma ke ʻano he ʻāpana o ka meaʻai e pili pū me ka hōʻemi ʻia o nā ʻano maʻi maʻi like ʻole e like me ka colorectal, gastric, esophageal, breast, prostate (ma ʻAmelika ʻAmelika a ʻAmelika ʻEulopa), nā maʻi maʻi ate a me ka pancreatic. Eia nō naʻe, ʻaʻohe pilina koʻikoʻi ma waena o ka ʻai ʻana i nā kīʻaha piha a me ka pilikia o ka endometrial a me ka prostate maʻi pū i ka heluna kanaka Denemaka.

Kāhea ʻia nā hua palaoa e like me nā ʻano liʻiliʻi, paakiki, maloʻo mai nā mea kanu e like me ka mauʻu e pili a pili ʻole paha i ka ʻolā a i ka papa hua. ʻO nā hua iʻohi ʻia he ʻāpana o ka papaʻai kanaka mai nā makahiki he mau kaukani. He kumu waiwai nui kēia o nā ʻano meaola like ʻole e like me puluniu, Nā wikamina B e like me thiamin, riboflavin, niacin a me folate a me nā minelala e like me ka hao, magnesium a me selenium.

Nā ʻano hua pā

Aia kekahi ʻano o nā hua ma nā ʻano a me nā nui. 

a pau mānoanoa

ʻO nā hua āpau he mau hua ʻole i hoʻomaʻemaʻe ʻole ʻia ʻo ia hoʻi ʻaʻole lawe ʻia kā lākou bran a me ka germ e ka mea wili a ʻaʻole nalo nā meaola ma o ka hana ʻana. Aia nā hua piha i nā ʻāpana āpau o nā hua e like me ka bran, germ, a me ka endosperm. ʻO kekahi mau laʻana o nā hua āpau e komo pū me ka bale, brown rice, laiki ʻāhiu, triticale, sorghum, buckwheat, bulgur (palaoa naha), millet, quinoa a me ka oatmeal. ʻOi kahi kumu maikaʻi o nā fibre dietary, proteins, carbs, nā mea waiwai e like me nā mineral e like me selenium, potassium, magnesium, a me nā huaora B a ʻoi aku ke olakino, a hoʻohana ʻia no ka hana ʻana i nā meaʻai e like me popcorn, berena mai ka palaoa a pau, tortilla (kānana tortillas), pasta, pahū pahū a me nā ʻano meaʻai māmā like ʻole.

Nā hua kanu i hoʻomaʻemaʻe ʻia

ʻAʻole like me nā kīʻaha holoʻokoʻa, hana ʻia nā hua kanu i hoʻomaʻemaʻe ʻia a wili ʻia paha e hemo ana i ka bran a me ka germ e hāʻawi ana iā lākou i kahi ʻano aniani me ka nui o ke ola. Lawe ke kaʻina hana hoʻomaʻemaʻe i nā meaola like ʻole me nā pulinaʻai. ʻO kekahi mau laʻana o nā hua i hoʻomaʻemaʻe ʻia me ka laiki keʻokeʻo, ka berena keʻokeʻo a me ka palaoa keʻokeʻo. Hoʻohana ʻia nā palaoa palaoa i hoʻomaʻemaʻe ʻia no ka hana ʻana i nā ʻano meaʻai like ʻole me ka berena, tortilla, pasta, crackers, meaʻai māmā a me nā meaʻai meaʻai. 

Nā pono o ke olakino o nā meaʻai āpau

Ua lilo nā kīʻaha āpau i ʻāpana o ka noiʻi no kekahi manawa a ua ʻike ka ʻepekema i nā pono olakino he nui o nā hua āpau a me nā huahana huina piha. ʻAʻole like me nā hua i hoʻomaʻemaʻe ʻia, kiʻekiʻe nā kīʻaha āpau i nā fibers dietary a me nā meaola e like me nā fibers dietary, B vitamins, me niacin, thiamine, a me folate, nā minelala e like me zinc, iron, magnesium, a me manganese, proteins, carbohydrates a me nā antioxidants me ka phic acid, lignans , ferulic acid, a me nā pūhui sulfur.

ʻO ke olakino olakino piha o nā hua holoʻokoʻa e hoʻopili ʻia:

• Hoemi i ka makaʻu o nā maʻi puʻuwai
• E ho'ēmi i ka pōpilikia 
• Hoʻoemi i ka makaʻu o ka maʻi diabetes type 2
• ʻOi aku ka maikaʻi o ke kaupaona
• Hoemi ʻia i ka am am am

Nui nā nīnau e pili ana i ka papaʻai e ʻimi pinepine ʻia ma ka pūnaewele i kēia mau lā e like me: "Corn / palaoa a i ʻole ka palaoa i hoʻomaʻemaʻe ʻia (e like me ka palaoa i hoʻomaʻemaʻe ʻia) tortilla - ʻoi aku ka maikaʻi o ke olakino - ʻoi aku ka waiwai o ka meaʻai i ka tortilla ”a pēlā aku.

Maopopo ka pane. I mea e olakino ai, i kā mākou papaʻai / meaʻai āpau, pono mākou e hoʻomaka e hoʻololi i ka tortilla i hana ʻia i ka palaoa i hoʻomaʻemaʻe ʻia (e like me ka palaoa i hoʻomaʻemaʻe ʻia) me ka palaoa / ka palaoa holoʻokoʻa i ʻike ʻia e ʻoi aku ka momona a loaʻa ka fiber dietary, nā huaʻai B, nā minelala, nā protein a me nā kāpena.

ʻO ka ʻai holoʻokoʻa holoʻokoʻa a me ka makaʻu maʻi ʻaʻai

Ma ke ʻano he kumu maikaʻi loa o nā fibre dietary me ka waiwai nui o ke kino, ua hoihoi nui nā kīʻaha holoʻokoʻa i nā mea noiʻi ma ka honua holoʻokoʻa. Ua loiloi pū ka hapa nui o lākou i ka hui ma waena o ka pau ʻana o ka palaoa a me ka makaʻu o nā maʻi ʻokoʻa. ʻO kekahi o nā cohort a me nā noiʻi nānā e pili ana i kēia kumuhana e wehewehe ʻia ma lalo nei.

ʻO ka ʻai ʻana a me ka ʻōpala o ka Digestive Tract

Ke aʻo nei i ka loiloi ʻana i ka hui me Colorectal, maʻi ʻaukā Gastric a me nā maʻi ʻaʻai Esophageal.

I kahi noiʻi i paʻi ʻia ma 2020, ua loiloi nā mea noiʻi mai Henan, Kina i ka pilina ma waena o ka lawe ʻana i nā hua āpau a me ka hopena o ka maʻi ʻaʻai digestive tract. No kēia mea ua loaʻa lākou i ka ʻikepili ma o ka huli palapala ʻana i nā ʻikepili like ʻole a hiki i Malaki 2020 a hoʻohana i nā ʻatikala 34 e hōʻike nei i nā noi 35. Mai loko mai o kēia mau mea, he 18 mau haʻawina e pili ana i ka maʻi ʻaʻai kala, 11 mau aʻo ʻana o ka maʻi ʻaʻai gastric a me 6 mau noiʻi ʻana o ka maʻi ʻaʻai esophagus a hui pū ʻia me 2,663,278 i komo a me 28,921 mau hihia. (Xiao-Feng Zhang et al, Nutr J., 2020)

Ua ʻike ʻia ke aʻo ʻana inā hoʻohālikelike ʻia me nā mea me ka ʻai haʻahaʻa loa, hiki i nā mea komo kiʻekiʻe ke hoʻoliʻiliʻi nui i ka maʻi ʻaʻai kala, gastric cancer a me ka maʻi ʻaʻai esophageal. Ua ʻike lākou ʻaʻole hōʻike ka heluna nui o ʻAmelika i ka hōʻemi nui ʻana i ka maʻi ʻaʻai gastric me ka ʻai nui o ka palaoa.

Ke aʻo nei i ka loiloi ʻana i ka hui me Colorectal Cancer

Ma kahi noiʻi i paʻi ʻia i ka makahiki 2009, ua ʻike ka poʻe noiʻi, mai Brazil mai, 11 mau haʻawina cohort me ka huina nui o 1,719,590 mau mea komo ma waena o 25 a me 76 mau makahiki, mai nā ʻikepili pūnaewele a hiki i ka 31 Kekemapa 2006, e loiloi i ka maikaʻi o nā hua āpau i ka pale ʻana. o ka maʻi ʻaʻai kala ma muli o ka ʻikepili mai nā nīnau nīnau pinepine. ʻO nā noiʻi i hōʻike e pili ana i ka ʻai ʻana o ka palaoa holoʻokoʻa, nā olonā o nā kīʻaha āpau, a i ʻole nā ​​sereala holoʻokoʻa i hoʻokomo ʻia no ka loiloi. I loko o kahi manawa ukali o 6 a 16 mau makahiki, 7,745 kanaka i hoʻomōhala i ka maʻi ʻaʻai kala. (P Haas et al, Int J Food Sci Nutr., 2009)

Ua ʻike ʻia ka noiʻi ʻana ʻo ka nui o ka ʻai ʻana o nā hua āpau (ma kahi o nā hua i hoʻomaʻemaʻe ʻia e like me ka palaoa i hoʻomaʻemaʻe ʻia) e pili pū ʻia me ka hoʻemi hoʻoliʻiliʻi o ka ulu ʻana i ka maʻi ʻaʻai kala.

Ke aʻo nei i ka loiloi ʻana i ka hui me Gastric Cancer 

1. I kahi noiʻi i paʻi ʻia ma 2020, ua loiloi nā mea noiʻi mai ke Kulanui ʻo Jinan, Kina, i ka pilina ma waena o ka pau ʻana o ka palaoa a me ka maʻi ʻaʻai gastric e pili ana i ka ʻike i loaʻa mai nā noiʻi 19 i ʻike ʻia ma o ka ʻimi palapala i loko o nā waihona e like me PubMed, Embase, Pūnaewele ʻepekema, ka Hale Waihona Puke ʻo Cochrane a me nā hōkeo ʻikepili Pākē. Ua ʻike ʻia ka noiʻi ʻana he kiʻekiʻe loa paha ka lawe ʻana o nā hua āpau i mea pale i ka maʻi ʻaʻai gastric. Eia nō naʻe, ua ʻike lākou i ka ʻai ʻana o nā cereala i hoʻomaʻemaʻe ʻia (e like me ka palaoa i hoʻomaʻemaʻe ʻia) hiki ke hoʻonui i ka makaʻu o ka maʻi ʻaʻai ʻōpū, me ka piʻi ʻana o ka makaʻu me ka hoʻonui ʻana o ka ʻai palaoa i hoʻomaʻemaʻe ʻia (Tonghua Wang et al, Int J Food Sci Nutr., 2020)
2. I loko o kahi noiʻi i paʻi ʻia ma 2018, ua loaʻa i nā mea noiʻi mai ke Kulanui ʻo Sichuan, Chengdu, Kina ka ʻikepili ma o ka huli palapala i loko o nā waihona e like me PubMed, EMBASE, Web of Science, MEDLINE, a me ka Cochrane Library a hiki i ʻOkakopa 2017 i komo pū me 530,176 mau mea komo, e loiloi i ka ka hui ma waena o ka cereal, whole, or refined grain and the risk of gastric Ka maʻi 'aʻai. Ua ʻike ʻia ka haʻawina ʻoi aku ka nui o ka palaoa piha a me ka ʻai haʻahaʻa i hoʻomaʻemaʻe ʻia (e like me ka palaoa i hoʻomaʻemaʻe ʻia), akā ʻaʻole hiki i ka ʻai cereal ke hōʻemi i ka pilikia o ka maʻi maʻi ʻōpū. (Yujie Xu et al, Food Sci Nutr., 2018)

Ke aʻo nei i ka loiloi ʻana i ka hui me Esophageal Cancer 

I kahi noiʻi i paʻi ʻia ma 2015, ua loiloi nā mea noiʻi mai Nolewai, Denmark a me Suedena i ka pilina ma waena o ka pau ʻana o ka palaoa a me ka makaʻu ʻana o ka maʻi ʻaʻai esophageal. Ua hoʻohana ka nānā ʻana i ka ʻike pinepine i ka meaʻai mai ka noiʻi cohort HELGA, kahi noiʻi cohort e hiki mai ana ma kahi o 3 cohorts ma Nolewai, Suedena a me Denmark me nā lālā 113,993, e like me nā hihia 112, a me ka manawa waena o 11 mau makahiki. Ua ʻike ʻia ua hoʻopaʻa ʻia i ka hoʻohālikelike ʻia me nā mea me ka ʻai haʻahaʻa loa o ka palaoa, ʻo ka poʻe i komo kiʻekiʻe loa, ua hōʻemi ʻia he 45% o ka maʻi ʻaʻai esophageal. (Guri Skeie et al, Eur J Epidemiol., 2016)

Ua hoʻopau ka noiʻi ʻana i ka ʻai ʻana i ka palaoa holoʻokoʻa, ʻo ia hoʻi me ka palaoa palaoa holoʻokoʻa i ka papaʻai, e hoʻoliʻiliʻi paha i ka makaʻu o ka maʻi ʻaʻai esophageal.

ʻO kaʻai holoʻokoʻa holoʻokoʻa a me ka maʻi ʻaʻai Pancreatic Cancer

I kahi noiʻi i paʻi ʻia ma 2016, ua loaʻa nā mea noiʻi mai Kina i ka ʻikepili ma o ka ʻimi palapala ʻana i ka ʻikepili e like me PubMed, Embase, Scopus a me Cochrane waihona pūnaewele no ka manawa mai Ianuali 1980 a Iulai Iulai 2015 i hoʻopili ʻia me 8 mau noiʻi, e loiloi i ka hui ma waena o ka palaoa holoʻokoʻa. ka ʻai ʻana a me ka maʻi maʻi ʻaʻai pancreatic. Ua ʻike ʻia ka noiʻi ʻana hiki i ka nui o ka lawe ʻana o nā lūlū āpau ke hoʻopili ʻia me kahi hōʻemi hoʻemi ʻia o ka maʻi ʻaʻai pancreatic. Eia naʻe, ua manaʻo nā mea noiʻi he nui nā noiʻi e mālama ʻia e hōʻoia i ka ikaika o kēia mau hopena. (Qiucheng Lei et al, Kauka (Baltimore)., 2016)

ʻO ka ʻai holoʻokoʻa holoʻokoʻa a me ka makaʻu maʻi ʻaʻai

I kahi noiʻi i paʻi ʻia ma 2018, ua loaʻa nā mea noiʻi mai Kina a me US i ka ʻikepili ma o ka ʻimi palapala ʻana i ka ʻikepili e like me PubMed, Embase, Cochrane waihona pūnaewele, a me Google Scholar a hiki i ʻApelila 2017 i hoʻopili ʻia me 11 mau noiʻi me 4 cohort a me 7 mau hihia hoʻopaʻa hihia e pili ana 1,31,151 i komo a me 11,589 mau maʻi ʻaʻai umauma, e loiloi i ka pilina ma waena o ka loaʻa ʻana o ka palaoa a me ka makaʻu o ka maʻi ʻaʻai umauma. (Yunjun Xiao et al, Nutr J., 2018)

Ua ʻike ʻia ka noiʻi ʻana hiki i ka nui o ka lawe ʻana o nā hua palaoa ke hoʻoliʻiliʻi i ka makaʻu o ka maʻi ʻaʻai umauma. Eia nō naʻe, no ka mea ua ʻike wale ʻia kēia hui i nā hoʻopaʻa ʻana i nā hihia akā ʻaʻole nā ​​noiʻi cohort, ua ʻōlelo ʻia e nā kānaka noiʻi he nui nā noiʻi cohort nunui e hōʻoia i kēia mau hopena.

ʻO kaʻai holoʻokoʻa holoʻokoʻa a me ka hopena o ka maʻi ʻaʻai Endometrial

I loko o kahi noiʻi i paʻi ʻia ma 2012, ua loiloi ka poʻe noiʻi i ka pilina ma waena o nā hua āpau a me ka lawe ʻana i ka fiber endometrial a me ka hopena o ka maʻi ʻaʻai endometrial me ka hoʻohana ʻana i ka ʻikepili i loaʻa ʻia mai ka Denmark Diet, Cancer and Health cohort study me 24,418 mau wahine 50-64 mau makahiki i kākau inoa ʻia ma waena o ʻO 1993 a me 1997 kahi o 217 i loaʻa ai kahi maʻi o ka maʻi ʻaʻai endometrial. (Julie Aarestrup et al, Nutr Cancer., 2012)

ʻAʻole i loaʻa kahi noiʻi i kahi pilina ma waena o ka lawe ʻana i nā hua āpau a i ʻole ka fiber dietary a me nā hanana o ka maʻi ʻaʻai endometrial.

ʻO kaʻai holoʻokoʻa holoʻokoʻa a me ka makaʻu maʻi ʻaʻa Prostate

1. I loko o kahi noiʻi i paʻi ʻia ma 2011, ua loiloi nā mea noiʻi i ka pilina ma waena o ka loaʻa ʻana o ka palaoa a me ka maʻi ʻaʻai prostate me ka hoʻohana ʻana i ka ʻike nīnau i loaʻa mai ka noiʻi Diet, Cancer a me Health cohort i komo pū me 26,691 mau kāne ma waena o 50 a me 64 mau makahiki. I ka manawa o ka hahai pono ʻana o 12.4 mau makahiki, ua hōʻike ʻia he 1,081 mau maʻi maʻi ʻaʻai prostate. Ua ʻike ʻia ka noiʻi ʻana ʻaʻole hiki i nā kiʻekiʻe kiʻekiʻe o ka huina a i ʻole kikoʻī paha nā huahana huina piha ke hoʻopili ʻia me ka pilikia o ka maʻi ʻaʻai prostate i kahi heluna kanaka o nā kāne waena o Denemaka. (Rikke Egeberg et al, Ka maʻi ʻaʻa maʻi ʻaʻai., 2011)
2. I loko o kahi noiʻi i paʻi ʻia ma 2012, ua loiloi nā mea noiʻi i ka pilina ma waena o ka loaʻa ʻana o ka palaoa a me ka maʻi ʻaʻai prostate ma 930 ʻAmelika ʻAmelika a me 993 ʻEulopa ʻAmelika i loko o kahi lehulehu, kahi hihia i kapa ʻia ʻo North Carolina-Louisiana Prostate Cancer Project a me PCaP Study. Ua ʻike ʻia ka noiʻi ʻana o ka lawe ʻana i ka palaoa holoʻokoʻa (ʻaʻole like me ka palaoa i hoʻomaʻemaʻe ʻia e like me ka palaoa i hoʻomaʻemaʻe ʻia) e pili pū ʻia me ka hoʻēmi ʻia ʻana o ka maʻi ʻaʻai prostate ma nā ʻAmelika ʻAmelika a me nā ʻAmelika ʻEulopa. (Fred Tabung et al, Prostate Cancer., 2012)

ʻO ka ʻai holoʻokoʻa holoʻokoʻa holoʻokoʻa a me ka maʻi maʻi ʻaʻai ate

I loko o kahi noiʻi i paʻi ʻia ma 2019, ua loiloi nā mea noiʻi i ka pilina ma waena o ka ʻai ʻana i ka palaoa a me ka maʻi kanesa o ka ate me ka hoʻohana ʻana i ka ʻikepili i pili i ka nīnau nīnau i loaʻa mai 1,25455 mau mea komo me 77241 mau wahine a me 48214 mau kāne me ka makahiki he 63.4 i loko o 2 cohorts o ka Health Nurses. ʻO ke aʻo ʻana a me ke aʻo ʻana o ka poʻe ʻoihana olakino ma US Adults. I ka manawa o ka hahai ana o 24.2 makahiki, 141 ate Ka maʻi 'aʻai ʻike ʻia nā hihia. (Wanshui Yang et al, JAMA Oncol., 2019)

Ua ʻike ʻia ka noiʻi ʻana o ka hoʻonui ʻia ʻana o ka ʻai o nā kīʻaha holoʻokoʻa (ma kahi o nā hua i hoʻomaʻemaʻe ʻia e like me ka palaoa i hoʻomaʻemaʻe ʻia) a malia paha ʻo ka palaoa cereal a me ka bran ma ke ʻāpana o ka papaʻai e pili pū ana me ka hoʻēmi ʻia ʻana o ka maʻi ʻaʻai ate ma waena o nā mākua o ʻAmelika Hui Pū ʻIa.

Panina 

Hōʻike nā ʻike mai ka hapa nui o nā haʻawina nānā ʻana, ʻaʻole like me ka ʻai i hoʻomaʻemaʻe ʻia (e like me ka palaoa i hoʻomaʻemaʻe ʻia), hiki ke hoʻopili ʻia ka ʻai ʻana i ka palaoa piha me ka hōʻemi ʻana o ka maʻi maʻi e like me ka colorectal, gastric, esophageal, breast, prostate (ma ʻAmelika ʻAmelika a me ʻAmelika ʻAmelika. ), ate a me ka pancreatic maʻi pū. Eia nō naʻe, ʻaʻole i loaʻa i kahi noiʻi i paʻi ʻia ma 2012 kahi pilina ma waena o ka ʻai ʻana i nā kīʻaha holoʻokoʻa a me ka pilikia o ka maʻi maʻi endometrial a me ka prostate i ka heluna kanaka Denemaka. 

No ka olakino a hoʻemi i ka maka maʻi ʻaʻai, pono i kekahi ke hoʻololi i nā berena a me ka tortilla i hana ʻia i ka palaoa i hoʻomaʻemaʻe ʻia (e like me ka palaoa i hoʻomaʻemaʻe ʻia) i kā mākou papaʻai / meaʻai āpau me kēlā me kēia hua e like me ka palaoa, ka rai, ka bale a me ka palaoa, ʻo ia waiwai i ka meaʻaiʻai fiber, B wikamina, minerals, proteins a me carbs. Eia nō naʻe, e noʻonoʻo, ʻoiai ʻo nā hua āpau i manaʻo ʻia he olakino a me kahi kumu nui o nā olonā, b-wikamina, nā protein a me nā kalebona, ʻaʻole kūpono nā meaʻai i hana ʻia i ka palaoa palaoa a i ʻole tortilla kulina no ka poʻe me ka gluten noʻonoʻo a me ka ukiuki. ʻōpū bowel (IBS).

He aha nā meaʻai āu e ʻai ai a me nā mea hoʻopihapiha āu e lawe ai i hoʻoholo. Pono e hoʻoholo i kāu hoʻoholo ʻana e pili ana i ka hoʻololi ʻana i nā ʻāpana o ka maʻi ʻaʻai, ka maʻi ʻaʻai, nā lāʻau e hoʻomau nei a me nā mea hoʻopihapiha, nā maʻi āpau, nā ʻike nohona, ke kaupaona, ke kiʻekiʻe a me nā ʻano.

ʻAʻole hoʻokumu ʻia ka hoʻolālā meaʻai no ka maʻi ʻaʻai mai addon ma ka ʻimi pūnaewele. Hoʻokele ia i ka hoʻoholo ʻana iā ʻoe ma muli o ka ʻepekema molekole i hoʻokō ʻia e ko mākou ʻepekema a me nā ʻenekini polokalamu. Nānā ʻole inā ʻoe e noʻonoʻo e hoʻomaopopo i ke ʻano o nā ʻolaola biōmika kumu a i ʻole ʻole - no ka hoʻolālā meaʻai no ka maʻi ʻaʻai e pono ai ka ʻike.

E hoʻomaka I K NOWIA manawa me kāu hoʻolālā meaʻai e ka pane ʻana i nā nīnau e pili ana i ka inoa o ka maʻi ʻaʻai, ka hoʻololi ʻana o nā kūpuna, nā mālama ʻana a me nā mea hoʻopihapiha mau, nā maʻi āpau, nā ʻano, ka nohona, nā makahiki a me nā kāne.

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