5 Best African Heritage Diet Foods to Combat Chronic Diseases, According to a Dietitian
영양사에 따르면 #만성질환퇴치 위한 최고의 #아프리카다이어트식품 5가지
흑인은 심장병 및 당뇨병과 같은 만성 질환에 걸릴 위험이 더 높습니다.
이러한 아프리카 유산 다이어트 식품을 섭취하면 이러한 질병의 위험을 줄이는 데 도움이 될 수 있습니다.
Black people have a higher risk for chronic conditions like heart disease and diabetes. Eating these African Heritage Diet foods can help you reduce the risk of these conditions.
Reviewed by Dietitian Maria Laura Haddad-Garcia
January 31, 2023
아프리카 유산 식단의 일부인 다양한 음식의 콜라주
CREDIT: TAMBRA STEVENSON
수백 가지의 영양가 있는 과일, 채소 및 곡물은 아프리카 대륙 고유의 것으로 각 국가 및 지역의 요리는 그곳에서 자라는 작물만큼 다양합니다.
우리의 시리즈, 의학으로서의 아프리카 유산 다이어트: 검은 음식이 지역사회를 치유할 수 있는 방법, 아프리카 유산 다이어트를 탐구하고 아프리카 대륙에서 발견되고 디아스포라가 소중히 여기는 가장 영양이 풍부한 음식 중 일부를 강조합니다.
Oldways가 도입한 이 식이 패턴은 #장수 및 활력 증가와 관련된 건강결과를 촉진하며 전 세계적으로 가장 많이 구할 수 있는 식품을 특징으로 합니다.
Hundreds of nutritious fruits, vegetables and grains are indigenous to the African continent, where the cuisines of each country and region are as diverse as the crops that grow there. Our series, African Heritage Diet as Medicine: How Black Food Can Heal the Community, explores the African Heritage Diet and highlights some of the most nutrient-dense foods found on the African continent and treasured by the diaspora. This dietary pattern—introduced by Oldways—promotes health outcomes associated with longevity and increased vitality and features foods that are most likely to be available worldwide.
우리 중 많은 사람들이 만성질환을 앓고 있는 사람을 알고 있거나 함께 살고 있습니다.
미국 보건복지부 소수민족 보건국(OMH)에 따르면 비히스패닉 흑인은 심장병, 고혈압, 뇌졸중, 당뇨병, 관절염과 같은 만성 질환의 영향을 더 많이 받습니다.
건강불평등이 분명히 하나의 요인이지만, 식습관과 활동수준도 만성질환을 예방, 치료 또는 관리하는 데 중요 역할을 할 수 있습니다.
아프리칸 헤리티지 다이어트에 뿌리를 둔 음식을 섭취하면 건강을 개선하고 만성질환을 관리하는 데 핵심이 될 수 있는 필수 영양소를 얻을 수 있습니다.
Many of us know someone living with a chronic health condition, or are living with one ourselves. According to the U.S. Department of Health and Human Services Office of Minority Health (OMH), Non-Hispanic Black people are disproportionately impacted by chronic conditions such as heart disease, high blood pressure, stroke, diabetes and arthritis. While health inequities are definitely a factor, our diet and activity levels can also play a major role in preventing, treating or managing chronic conditions. Eating foods rooted in the African Heritage Diet provides essential nutrients that can be key to unlocking better health and managing chronic medical conditions.
아프리카 유산 다이어트는 유산 기반 다이어트를 통해 공중보건을 개선하는 데 전념하는 음식 및 영양 비영리단체 Oldways에 따라 아프리카 대륙과 아프리카 디아스포라 전역의 음식을 기반으로 합니다.
이 식습관은 주로 식물성이며 생선, 해산물 및 약간의 고기와 짝을 이룹니다.
그것은 사람들에게 영양분을 공급하고 세대가 번창하도록 도왔습니다.
아프리카인들이 전 세계에서 노예가 되고 무역을 했으며 나중에는 선택에 따라 이주하면서 농업 지식, 종자 및 식품 경로가 그들과 함께 이동하여 디아스포라 전역에 퍼졌습니다.
그러나 생물학적, 심리적, 사회적 및 환경적 요인으로 인해 아프리카계 미국인은 당뇨병 및 심장병 같은 만성질환으로 불균형하게 고통받고 있습니다.
그러나 아프리카 유산 식단을 채택하면 이러한 건강질환 위험을 줄이는 데 도움이 될 수 있습니다.
The African Heritage Diet is based on foods from the African continent and throughout the African diaspora, per Oldways, a food and nutrition nonprofit dedicated to improving public health through heritage-based diets. This eating pattern is primarily plant-based, paired with fish, seafood and just a little meat. It has fueled people with nutrients and helped generations thrive. As African people were enslaved and traded around the globe—and later migrated by choice—agricultural knowledge, seeds and foodways traveled with them and spread throughout the diaspora. Yet, due to biological, psychological, social and environmental factors, African Americans suffer disproportionately from chronic medical conditions such as diabetes and heart disease. However, adopting the African Heritage Diet can help reduce the risk of such health conditions.
아래에서 우리는 가족이나 문화적 전통에서 일반적으로 소비하지 않는 음식이더라도 식습관에 추가할 수 있는 아프리카 유산 다이어트의 5가지 #질병퇴치음식 을 공유합니다.
Below we share 5 disease-fighting foods of the African Heritage Diet that you can add to your eating pattern even if they are foods you don't typically consume in your family or cultural tradition.
관련: 음식과 함께, 문화가 중요합니다: 이 앱은 문화를 기반으로 사람들과 영양사를 연결합니다
Related: With Food, Culture Matters: This App Matches People with Dietitians Based on Culture
Black People and the Risk for Chronic Diseases
흑인과 만성질환의 위험
National Institutes of Health에 따르면 불균형은 건강관리, 주택 및 안전등 많은 맥락에서 깊고 지속됩니다.
미국에서 흑인과 정도는 덜하지만 다른 인종 및 소수 민족 구성원은 계속해서 만성건강질환과 조기사망의 가장 큰 영향을 받고 있습니다.
정신신경내분비학(Psychoneuroendocrinology) 발표 2018년 연구 같은 최근 연구에서는 반복되는 인종차별 흑인은 만성질환 위험을 증가시키는 고혈압 및 혈당 수치와 같은 만성 생리적 스트레스에 직면하고 측정합니다.
According to the National Institutes of Health, disparities run deep and persist in many contexts, including health care, housing and safety. Black people, and to a lesser extent members of other racial and ethnic minorities, continue to be the most affected by chronic health illnesses and early death in the U.S. Recent research, such as a 2018 study published in Psychoneuroendocrinology, has suggested a link between the repeated racial discrimination Black people face and measures of chronic physiological stress, like high blood pressure and blood sugar levels, which increase chronic disease risk.
What the Data Shows 데이터가 보여주는 것
2017년 질병통제예방센터 데이터에 따르면 18세에서 49세 사이 아프리카계 미국인흑인은 백인보다 심장병으로 사망할 확률이 2배 높습니다.
Data from the Centers for Disease Control and Prevention in 2017 reports that African American Black people aged 18 to 49 are twice as likely to die from heart disease than White people.
OMH의 당뇨병 통계에 따르면 비히스패닉계 흑인 성인은 비히스패닉계 백인 성인보다 당뇨병 진단을 받을 확률이 60% 더 높고 이 상태로 사망할 확률은 2배 더 높습니다.
Journal of Racial and Ethnic Health Disparities에 발표된 2020년 기사에 따르면 가장 놀라운 데이터는 흑인 여성이 다른 인종 및 성별 그룹보다 심장병, 뇌졸중, 당뇨병 및 암을 포함한 만성질환을 경험할 가능성이 더 높다는 것을 보여줍니다.
Diabetes statistics from the OMH state that non-Hispanic Black adults are 60% more likely than non-Hispanic White adults to be diagnosed with diabetes and twice as likely to die from this condition. The most striking data reveals that Black women are more likely than other racial and gender groups to experience chronic diseases, including heart disease, stroke, diabetes and cancer, per a 2020 article published in the Journal of Racial and Ethnic Health Disparities.
이 데이터는 만성 질환을 퇴치하는 데 도움이 될 수 있는 아프리카 유산 식단의 영양이 풍부한 식품에 대한 인식을 높이고 권장하는 것이 시급함을 강조합니다.
This data highlights the urgency to raise awareness and encourage adopting nutrient-dense foods from the African Heritage Diet that can help combat chronic diseases.
만성질환 퇴치를 위한 최고의 아프리카 유산 다이어트 식품 5가지
5 Best African Heritage Diet Foods to Combat Chronic Diseases
건강을 증진하고 질병을 예방하는 아프리카 헤리티지 다이어트 식품 목록은 깁니다.
여기에는 에구시(흰 종자 멜론), 오크라, #파파야 #고추 #모링가 #고구마 등이 포함됩니다.
단 하나의 최고의 음식은 없지만, 만성 질환 퇴치에 도움이 되는 영양소가 가득한 5가지 다른 주요 음식이 있습니다.
The list of African Heritage Diet foods that boost health and prevent diseases is long. It includes egusi (white-seed melon), okra, papaya, peppers, moringa and sweet potato, to name just a few. While there is no single best food, here are five other key foods packed with nutrients that help combat chronic conditions.
1. Millet 기장
Millet is a group of naturally gluten-free, whole-grain, ancient cereal crops with several species; two major varieties include teff and fonio. Teff is high in iron and calcium and teff flour is used to make the flatbread injera, common in Ethiopian and Eritrean cuisine. Like many whole grains, teff has a nutty flavor, leaning toward hazelnut, more specifically. That's why you'll find many recipes using teff flour, such as Injera (Ethiopian Flatbread) and these Gluten-Free Fudgy Teff Brownies. Depending on the consistency you're looking for, teff takes 8 to 20 minutes to cook.
Fonio, also known as acha, is native to West Africa and is said to have been cultivated for at least 5,000 years, per a 2013 article in the International Journal of Nutrition and Metabolism. Fonio has a texture similar to couscous, with a quick cooking time and a nutty flavor perfect for a savory side seasoned with your favorite spices and herbs. It also lends itself to sweeter preparations, such as in our Slow-Cooker Overnight Fonio Porridge.
In addition to plant-based protein, millet contains complex carbohydrates and fiber, so it is digested slowly and does not sharply raise blood sugar levels. Avoiding large spikes in blood sugar is important for those managing type 2 diabetes and can help prevent the onset of this chronic condition. Fonio also contains plant phenols that protect your cells from oxidative damage and stress. According to a 2020 review published in Frontiers in Physiology, oxidative stress has been shown to increase the risk of chronic disease.
건강전문 몰
2. Leafy Greens 잎 많은 채소
There are many leafy greens that are foundational to the African Heritage Diet. Bitter leaf, callaloo (amaranth leaf), collards, Njama Njama, Malabar spinach, oha leaf, ugu and utazi are just a few examples. These greens can be added to soups and stews or sautéed with peppers and onions. Depending on where you are located, a specialty market or a local farm can be the best place to access some of these greens.
The fiber found in leafy greens supports a healthy gut, feeding the good bacteria in your digestive tract. Research, such as a 2021 review published in the European Journal of Clinical Nutrition, suggests a healthy gut is linked to blood pressure management and reduced risk for cardiovascular disease. Aim for multiple servings of greens (either fresh or frozen) each day, and move your body in a way that you enjoy for a powerful one-two punch in managing chronic disease.
3. Hibiscus 히비스커스
Known for its beautiful red or pink color, the hibiscus plant, or roselle, is steeped in water to make a tea or drink that can be enjoyed hot or cold. The slightly tart drink often has ginger, spices, citrus and pineapple added for a full flavor. It is called zobo or bissap in West Africa, karkade in North Africa, sorrel in Jamaica, and agua de Jamaica for Afro-Latinos. Studies support hibiscus tea's health benefits, such as its ability to help lower blood pressure and reduce the risk of heart disease and stroke. If you are already taking medication to lower your blood pressure, consult your doctor or pharmacist before adding hibiscus to your diet, as there are potential interactions.
Recipe to Try: Strawberry-Hibiscus Agua Fresca
4. Plantains 질경이
Plantains have been a staple crop for millions of people for thousands of years. Similar to bananas but much larger, plantains also grow in tropical climates. While you can find them in various colors, a peel with black tones means the plantain is ripe and sweeter. Plantains are packed with nutrients, such as vitamins A and C, dietary fiber and antioxidants. These nutrients are well known for their health-promoting properties. In addition to feeding your healthy gut bacteria, fiber can help lower the risk of cardiovascular diseases and type 2 diabetes. And research has shown that not only do antioxidants reduce oxidative stress damage, but they may also protect you from health conditions such as cancer by inhibiting the production of compounds that promote the development of this disease.
5. Baobab Fruit
The baobab fruit grows on the baobab tree found throughout Africa. Often called the tree of life, a baobab tree can be centuries old and is an important part of livelihood and nutrition, as the leaves, pulp and seeds are edible. The dry white pulp of the fruit has a sweet citrus flavor. In the U.S., it is mostly available as baobab powder. Baobab powder is rich in potassium and nutrients with antioxidant properties, such as vitamin C. Studies show that foods with antioxidant qualities are associated with lower levels of chronic inflammation, per a 2022 article in Plant Antioxidants and Health. Chronic inflammation contributes to arthritis, diabetes, heart disease and stroke. Additionally, baobab powder is a great source of dietary fiber, with 1 tablespoon providing over 6 grams, per the USDA. Baobab is a tasty addition to juice, yogurt, porridge or even baked goods.
The Bottom Line
아프리칸 헤리티지 다이어트는 당뇨병과 심장병 같은 만성질환을 퇴치하는 데 도움이 되는 영양소가 포함된 향긋한 야채, 통곡물, 과일, 덩이줄기 및 향신료로 가득합니다.
누구나 유산에 관계없이 아프리카 유산 다이어트의 건강 이점을 누릴 수 있습니다.
#질경이 #기장 #바오밥나무 #히비스커스 및 #잎많은채소 는 시작하는 데 도움이 되도록 식단에 포함할 수 있는 훌륭한 옵션입니다.
라틴계, 카리브해 및/또는 아프리카 인구를 대상으로 하는 시장이나 온라인 소매점 및 시장에서 이러한 식품을 찾을 수 있습니다.
The African Heritage Diet is full of flavorful vegetables, whole grains, fruits, tubers and spices that contain nutrients to help combat chronic diseases such as diabetes and heart disease. Anyone can enjoy the health benefits of the African Heritage Diet, regardless of their heritage. Plantains, millet, baobab, hibiscus and leafy greens are great options to incorporate into your diet to help you get started. You can find these foods at markets that cater to Latino, Caribbean and/or African populations or at online retailers and marketplaces.
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