ʻO ke kumu o kēiaʻaiʻana e like me kēia. ʻO kaʻaiʻana o Ornish e hoʻomaopopo loa i ka papahanaʻai. ʻO kaʻaiʻana i nā meaʻai i piha i nā momona a me ka cholesterol, e kaupalenaʻia. ʻO nā huahana kēia e like me ke kōpaʻa, ka waiʻona, ka meli, a me nā mea'ē aʻe. Ponoʻoe e noʻonoʻo i kaʻaiʻana i nā meaʻai o ka mea kanu. ʻO kēia hua, ka pailaʻana mai ka palaoa me nā kīʻahaʻokoʻa, a me kēia mau mea. Ua lako kēia mau mea i nā'aleʻaleʻa. ʻOi aku ka nui o nā'aleʻaleʻa maʻamau i loko o ka calories, no ka mea, he nui nā meaʻai a me ka fiber.
ʻO ka lālā maikaʻi loa no kēiaʻai he 70 pakeneka o ka'ōpalu, 20 pasene waiwai a 10% momona. E like me nāʻikepili, me kaʻai maʻamau o nāʻAmelika,ʻo kēia ōkiho he 30 pakeneka, 25 pakeneka, 45 pakeneka,ʻo kēlā me kēia. Ma waho o ka hoʻololiʻana i ka meaʻai, i ka hanaʻana i ka meaʻai e like me ka mea o Ornish, pono e haʻalele kekahi i nā meaʻino a hoʻomaka e hoʻomaka i nā pāʻani.
ʻO kaʻaiʻana e hōʻemi i ke kaumaha o ke kino o Dr. Dean Ornish,ʻaʻole e helu helu helu kalo, akā i ka palena kūpono. I kona manaʻo,ʻo ia ka maikaʻi o ka nalowale o ke kaumaha.
Ma kēia māhele o Ornish i māhele i nā meaʻai aʻekolu mau hōʻuluʻuluʻana:
- Nā huahana e hiki ke hoʻohana me ka palenaʻole. ʻO kēia mau mea:ʻo nā legumes (lentils, peas, soybeans, beans, pī piʻo); nā meaʻai (raiki,ʻohi, palaoa, buckwheat, barley, palaoa); nā mea kanu (ka broccoli kāpili, nā meaʻono, nā'ōmato, nā kukama, kāloti, zucchini, nā kīʻaha); nā hua hua a me nā hua (ʻalani, melon, pineapi, rōkeke, piʻi, blueberry, rasipi, apple, cherry).
- Nā huahana e hiki ke hoʻopau, akā ma nāʻano liʻiliʻi. ʻO kēia mea momona mea momona (yogot, waiū, kahi, kirimaila maikaʻi). ʻO kēia māhele o nā huahana e komo pū ana hoʻi nā'ōmele me ka hulu, me nā'ōmoa a me nā mea ula.
- ʻO nā meaʻai i pāpāʻia e kaʻai no kaʻaiʻana. I kēia manawa,ʻo Dr. Ornish ke kuhikuhi i nā huahana a pau i loko o hoʻokahi'āpanaʻoi aʻe oʻelua mau momona o ka momona. 'Apāʻia nāʻano meaʻai a pau. ʻO nāʻaila likeʻole, nā momona, nā margarines a me ka mayonnaise e pāpāʻia loa. Mai nā hua puaʻaʻaʻole hiki iāʻoe keʻai i ka baʻa, nā meaʻaiʻole i hānaiʻia. ʻO kēiaʻano o nā huahana nā hua, nāʻanoʻano, kaʻona, nā hua manu, nā olive, nā avocados a me nā olive.
Maiʻae i ke kō, a me nā meaʻai e komo ana i loko o ka nui. ʻO kēia mau mea lelo, jams, jam, hoʻoulu. ʻO nā mea hoʻoweliweli a me nā meaʻono.
Ināʻaʻoleʻoe e pili ana i ke ola me kaʻole o kēia mau huahana, ponoʻoe e emi iki i ka hoʻohana.
Nā pōmaikaʻi o kēiaʻai:
- ʻO ka mea mua, i ka hoʻohanaʻana i kēia mauʻano, e emi iho ke kiʻekiʻe o ka cholesterol i ke koko. ʻO kēia, ma keʻano, kāohi i ka hoʻopiliʻiaʻana o nā kīʻaha koko. Ua kapaʻia kēia maʻi he atherosclerosis. He mea maikaʻi kēiaʻai i nā kānaka me nā maʻi o ke kīpona, ka paepae kiʻekiʻe a me ka cholesterol kiʻekiʻe i loko o ke koko. I ka wā eʻai ai i kēiaʻai, e hoʻomanaʻo:ʻo ka keʻokeʻo o nā meaʻai e hoʻonui i ka kiʻekiʻe o ka glucose i loko o ke koko. Mai laweʻia me ka pasta, momona, ka paʻakai, ka paʻakai, ka palaoa. Ma kahi hoʻokipa kiʻekiʻe o ka'eneke, hiki i ka pancreas ke loaʻa mai ka insulin. I ka manawa like, ua lilo ka calories i momona. Hoʻonuiʻia ka likelike o ke atherosclerosis.
- ʻO ka lua, i ka nānāʻiaʻana o ka make, hiki ke hoʻemiʻia ka pilikia o ka maʻi maʻisā, ka maʻi o ka maʻi a me ka maʻi, a me nā maʻi'ē aʻe iʻoi aku ka momona ma ke kino.
- ʻO ka kolu,ʻaʻole ka palena o kaʻaiʻana. Hāʻawiʻiaʻoe eʻai i kēlā me kēia manawa. Akā me keʻano o ka hoʻokōʻana i kekahi mau huahana. Mālama kēia i ka pilikia a me ka hōʻoluʻolu.
- ʻO ka hā,ʻo nā huahana i hoʻolakoʻia e ka Ornishʻai, he nui ka nui o nā fiber i kā lākou mele. Hoʻopau lākou i ka manaʻo o ka pōloli aʻo ka pīhoihoi e lilo i ka kaumaha.
- ʻO ka hapalima,ʻaʻole ia e loaʻa nā kumu kūʻai kālā nui.
Nāʻano kūpono o kaʻai:
- ʻO ka mea mua, hiki i kaʻai lōʻihi me ka mea momona momona ka mea e hiki ai i ka nele i nā mea waiwai nui. Hiki ke lohi i ka laweʻana o nā huaʻa, momona-momona.
- ʻO ka lua,ʻaʻohe hana palekana o nā momona momona. Aia lākou i loko o ka'ati, avocado a me kaʻailaʻaila.
- ʻO ka kolu, e pono e hoʻolālā pono i kaʻai. Ināʻaʻole iʻikeʻia, hiki i ka loaʻaʻole o ka pōmaika, ka hao a me ka lāʻau B12.
- ʻO ka hā,ʻo ka mālamaʻana i nā koi ma kahi o ka manawa e pono ai ka nui o ka hana.
No ka hōʻaloʻana i nā manawa kūwaho i ka nānāʻana i kaʻai Ornish, e hoʻomanaʻo i nā kānāwai i lalo:
- Makemakeʻiaʻoe e loaʻa mau ka manawa no ka hoʻoikaika. ʻO ka manawa kūpono he hapalua hola i ka lā, aiʻoleʻekolu manawa o ka pule;
- He mea pono e hoʻopiha i ka manaʻo o ka pōloli. Mai hoʻonui i ka nui o ka meaʻai, akā, ka helu o nā hoʻokipa;
- Hiki iāʻoe ke hoʻomaha. E aʻo i nāʻano papa.
- Ke nānā aku i kaʻai Ornish, e hoʻohui i nā meaʻai i kaʻai. Hiki iā ia ke lilo i ka hua B12, i kaʻaila o ka loloa a iʻole ka iʻa iʻa.