10 mau meaʻai maikaʻi loa e kōkua i ka hoʻohaʻahaʻa i ka cholesterol!

Ua haʻi aku anei kāu kauka iā ʻoe ua kiʻekiʻe iki kou pae cholesterol i kāu hoʻāʻo koko hou loa? He mea maʻamau ka manaʻo makaʻu a hopohopo iki i ka wā e hana ʻia ai kēlā. Ke noʻonoʻo nei paha ʻoe, "He aha kaʻu e hana ai i kēia manawa?" Akā ʻo ka nūhou maikaʻi, he nui nā mea hiki iā mākou ke hana e kāohi i kēia. ʻO ka mea nui o kēia mau mea, ʻo ia ka hana ʻana i kekahi mau hoʻololi i kā mākou ʻai. ʻO kā mākou pahuhopu ka hoʻemi ʻana i kā mākou LDL (Low-Density Lipoprotein) cholesterol, he mea ʻino ia i ke kino, ka mea i kapa ʻia ʻo "bad" cholesterol. No laila i kēia lā, e kamaʻilio mākou e pili ana i kekahi o nā hoʻolālā ʻai maikaʻi loa i hōʻoia ʻia e ka ʻepekema a e kōkua iā ʻoe e mālama i kou olakino me ka ʻai ʻana i ka meaʻai ʻono. ʻAʻole kēia he mau mea manawa pōkole, akā he mau mea hiki ke hana ʻia i ʻāpana o kahi nohona olakino.

1. ʻAi Kaiwaenahonua

He ʻai kaulana loa kēia i ʻōlelo pinepine ʻia e nā kauka puʻuwai a puni ka honua. E like me ka inoa e hōʻike nei, ʻo ia ka ʻai kuʻuna a ka poʻe ma nā ʻāina a puni ke Kai Mediterranean (no ka laʻana, nā ʻāina e like me Helene a me Italia) i hahai ai no nā haneli mau makahiki. ʻO ia hoʻi:

• Nā huaʻai a me nā mea kanu hou
• Nā palaoa holoʻokoʻa (nā mea e like me ka laiki ʻeleʻele, buckwheat, oats)
• Iʻa a me nā ʻiʻo wiwi
• ʻAila ʻoliva puʻupaʻa loa

2. Nā Hoʻololi Ola Ola Lapaʻau (ʻAi TLC)

ʻO ka papaʻai TLC he papahana ʻekolu ʻāpana e komo pū ana me ka papaʻai, ka hoʻoikaika kino, a me ka hoʻokele kaumaha . Ua ʻike ʻia inā hana pololei ʻoe i kēia mau mea ʻekolu, hiki iā ʻoe ke hoʻemi i kāu mau pae cholesterol maikaʻi ʻole (LDL) ma 20% a 30%. Ma kēia papahana, pono ʻoe e haʻi aloha i nā momona trans . ʻO ia hoʻi nā mea e like me nā mea i hoʻomoʻa ʻia, ka margarine, a me nā meaʻai wikiwiki i palai hohonu ʻia. A me ka momona momona.Pono ʻoe e kaupalena i nā meaʻai āu e ʻai ai (e like me nā ʻiʻo momona, ka puaʻa). Akā, ʻaʻole ia he manaʻo e pono ʻoe e haʻalele i nā meaʻai ʻono. No ka laʻana, hiki iā ʻoe ke hoʻololi i nā koho olakino e like me kahi ʻāpana ham momona ma kahi o ka puaʻa. I ka pōkole, inā ʻoe e kāohi i ka nui, hiki iā ʻoe ke ʻai i nā mea e like me nā pancakes a me ka pata pīnati i kekahi manawa.

3. ʻAi DASH e kāohi i ke koko kiʻekiʻe

He hoʻolālā maʻalahi loa ka DASH (Dietary Approaches to Stop Hypertension) i ʻae ʻia e ka American Heart Association. ʻOiai ʻo kāna pahuhopu nui ka kaohi ʻana i ke koko kiʻekiʻe, he mea kūpono loa ia i ka hoʻohaʻahaʻa ʻana i ka cholesterol. ʻO kekahi mea maikaʻi e pili ana i ia mea, hiki iā ʻoe ke ʻike koke i nā hopena. Ma kekahi noiʻi, ua ʻike ka poʻe i hahai i kēia ʻano hana i nā hopena maikaʻi i loko o ʻelua pule wale nō. Ma kēia ʻano hana, pono ʻoe e ʻai hou aku i:

• Nā palaoa , nā huaʻai, a me nā mea kanu (kōkua nui ka fiber mai kēia mau mea i ka hoʻohaʻahaʻa ʻana i ka cholesterol)
• ʻO ka protein lean (e.g. nā huahana waiū momona haʻahaʻa, nā pī, nā lentil, iʻa)

Eia kekahi, pono e hoʻemi nui ʻia ka paʻakai (sodium), ke kō i hoʻohui ʻia i hana ʻia, nā mea ʻono, a me ka ʻiʻo ʻulaʻula .

Ka hoʻohālikelike ʻana o kekahi mau ʻano meaʻai nui

Ke noʻonoʻo ʻoe i kēia mau ʻano ʻai like ʻole, e huikau iki paha ʻoe. Ke noʻonoʻo nei paha ʻoe, "ʻO wai ka mea maikaʻi loa iaʻu?" Eia kahi hoʻohālikelike maʻalahi o nā ʻano hana nui ʻekolu.

5. ʻAi ʻai mea kanu a mea kanu paha

Hiki i kēia mau meaʻai ʻelua i hana ʻia mai nā mea kanu, inā ʻoe e koho i nā meaʻai kūpono, ke hoʻololi nui i kāu mau pae cholesterol.

• Mea ʻai ʻole i ka ʻiʻo : ʻAʻole ʻai i ka ʻiʻo.
• Vegan: ʻAʻole ʻai i nā huahana holoholona. ʻO ia hoʻi, ʻaʻole wale ka ʻiʻo, ka iʻa, nā hua manu , nā huahana waiū, akā, ʻo ka meli hoʻi.

Ua hōʻike ʻia e ka noiʻi ʻana he haʻahaʻa ka pilikia o ka poʻe ʻai mea kanu i ka maʻi puʻuwai a me ke koko kiʻekiʻe. ʻO kēia no ka mea, ʻo ka ʻai haʻahaʻa a ʻaʻohe huahana holoholona paha, ʻoi aku ka haʻahaʻa o ka momona holoʻokoʻa, ka momona saturated, a me ka cholesterol. Eia kekahi, inā ʻoe e hoʻololi ana i ka papaʻai mea kanu piha, he mea nui e hōʻoia i ka loaʻa ʻana o nā meaolaola koʻikoʻi e pono ai kou kino, e like me ka hao, ka wikamina B12, ka wikamina D, a me ka kalipuna . ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i kēia.

ʻO kekahi mau papaʻai holomua hou aʻe

Ma waho aʻe o nā ʻano i ʻōlelo ʻia ma luna nei, aia kekahi mau ʻano hana ʻē aʻe.

ʻAi Flexitarian

He ʻai mea kanu maʻalahi kēia. ʻO ia hoʻi, ʻo ka ʻai nui ʻana i nā mea kanu, me ka hoʻohui ʻana i kekahi mau ʻiʻo a i ʻole iʻa liʻiliʻi. He ʻai maʻalahi hoʻi kēia no nā poʻe he nui, no ka mea, hiki iā lākou ke hoʻopilikino i kā lākou ʻai i ko lākou makemake me ka ʻohi ʻana i nā pono o ka ʻai mea kanu.

ʻAi ʻai o ka Mayo Clinic

He hoʻolālā nohona nō hoʻi kēia. Hoʻoikaika ia i nā meaʻai e like me ka oats fiber kiʻekiʻe, nā iʻa waiwai i nā waikawa momona omega-3 , nā nati e like me nā walnuts a me nā ʻalemona, a me ka ʻaila ʻoliva, e kōkua ana i ka hoʻohaʻahaʻa ʻana i ka cholesterol. ʻO ka hoʻoikaika kino a me ka kaohi ʻana i ka ʻai he mau mea nui nō hoʻi.

ʻAi ʻai a Dean Ornish

Aia kekahi mau pae o kēia. ʻO ka pae kiʻekiʻe loa he haʻahaʻa loa i ka momona a hoʻopau loa i nā huahana holoholona. Ua hōʻike ʻia nā noiʻi ua hōʻemi ka poʻe i hahai i kēia ʻai paʻa i kā lākou cholesterol ma kahi o 30%. Eia nō naʻe, he mea paʻakikī paha kēia no nā poʻe he nui e hahai i ka wā lōʻihi. Eia nō naʻe, ma muli o kāu mau pahuhopu olakino, aia kekahi mau koho ʻoi aku ka paʻa ma lalo o kēia ʻai. ʻO ka mea hope loa, hiki i nā papahana hōʻemi kaumaha pāʻoihana e like me Weight Watchers a me ka Biggest Loser Diet ke kōkua iā ʻoe e hoʻokele i kāu cholesterol. ʻO ke kī hou, ʻo ia ka hana ʻana i nā koho meaʻai olakino a me ka hoʻoikaika kino. kolesterol, kolesterol, maʻi puʻuwai, papaʻai, hoʻolālā papaʻai, kolesterol LDL, kolesterol maikaʻi ʻole, meaʻai olakino, pohō kaumaha, papaʻai Mediterranean