Luhi i ka ʻai ʻana i nā meaʻai like e hoʻohaʻahaʻa i ka cholesterol? E hoʻāʻo i kēia mau meaʻai hou he 10!

He pōkole loa ke ola e paʻa ai i ka papaʻai hoʻokahi. Ua maʻa paha ʻoe i ka ʻai ʻana i kekahi mau meaʻai olakino no ka puʻuwai e kāohi i kou pae cholesterol. Akā, ʻo ka ʻai ʻana i ka oatmeal no ka ʻaina kakahiaka, ka laiki me nā mea kanu like no ka ʻaina awakea, a me ka sālemona me ka berena no ka ʻaina ahiahi... ʻaʻole anei e lilo ia i mea luuluu ma hope o kekahi manawa? Inā hiki iā ʻoe ke hoʻopaʻanaʻau i kāu papa kuhikuhi o kēlā me kēia lā, ua hiki i ka manawa e hoʻololi ai i kāu mau ʻano ʻai.

Aia kekahi pōmaikaʻi nui o ka hoʻololi ʻana i kāu mau meaʻai ma kēia ʻano. Ke koho ʻoe i nā ʻano meaʻai like ʻole, hoʻonui ʻoe i ka laulā o nā meaolaola e loaʻa ana i kou kino i kēlā me kēia lā a me kēlā me kēia pule. No laila, e nānā i kēia mau manaʻo meaʻai hou he 10 e mālama ai i kou puʻuwai olakino a e hoʻomāʻona hoʻi i kou mau ʻono.

E hoʻāʻo kākou i kēia mau mea hou ma kahi o kāu meaʻai maʻamau?

Ma kahi o nā meaʻai āu e ʻai mau ai he maikaʻi no kāu cholesterol, e nānā kākou i kekahi mau meaʻai olakino hoʻi, akā he ʻono ʻokoʻa. Hiki iā ʻoe ke loaʻa kahi manaʻo maikaʻi mai kēia papa.

Pehea ʻoe e hoʻohana ai i kēia mau meaʻai hou?

ʻAe, i kēia manawa ua loaʻa iā ʻoe kahi manaʻo no kekahi mau meaʻai hou. I kēia manawa e nānā kākou pehea e hoʻohui ai i kēia i kā mākou meaʻai.

Nā ʻAila a me nā Bata

ʻAila ʻAvokado: He ʻono a momona kēia. Hiki iā ʻoe ke hoʻohana iā ia ma nā wahi āpau āu e hoʻohana ai i ka ʻaila ʻoliva, e like me nā ʻaʻahu salakeke, pesto, a me nā mea kanu kuke. ʻO ka mea e hoʻolilo ai iā ia i mea kūikawā, ʻo ia, e like me ka ʻaila ʻoliva, he kiʻekiʻe ia i ka momona monounsaturated, kahi ʻano 'momona maikaʻi' maikaʻi no ka puʻuwai. Hiki iā ia ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu cholesterol maikaʻi ʻole (LDL cholesterol) a kōkua i ka kaohi ʻana i ke koko. He waiwai nō hoʻi ia i ka huaora E , kahi e kōkua ai i ka hōʻemi ʻana i ka mumū i loko o ke kino.

Pata ʻAlemona: ʻOi aku ka ʻono o kēia ma mua o ka pata pīnati. He mea maikaʻi ia e hohola ʻia ma luna o ka berena, e hoʻokomo i loko o ka oatmeal, a i ʻole e hoʻohui ʻia i ka smoothie. E hōʻoia wale e koho i kahi lama i loaʻa wale nā ​​​​ʻalemona ma ke ʻano he mea hoʻohui.

Nā mea kanu, nā hua a me nā palaoa

ʻO Parsnips: He mea kanu kēia i loko o ka ʻohana kāloti. He ʻono iki ko lākou i ka wā e kuke ʻia ai. Hiki ke ʻokiʻoki ʻia i loko o nā gravies, nā sopa, a me nā stews. A i ʻole hiki ke kālua ʻia a ʻai ʻia. He waiwai lākou i ka fiber , kahi e kōkua ai i ka hoʻohaʻahaʻa i ka cholesterol a mālama iā ʻoe i ka māʻona no ka manawa lōʻihi.

Nā Lentil ʻEleʻele: He ʻokoʻa ko lākou ʻono ma mua o kā mākou mau lentil maʻamau. He mea maikaʻi lākou e hoʻohui i nā salakeke a me nā sopa no ka mea ʻaʻole lākou e haki ma hope o ka kuke ʻana. He waiwai lākou i ka protein a me ka fiber .

Nā Hua Hemp: He ʻono nati ko kēia. Hiki ke kāpīpī ʻia ma luna o ka yogurt, nā salakeke, a me ka porridge. Loaʻa i 3 punetēpē ma kahi o 10 grams o ka protein . He waiwai nō hoʻi lākou i ka magnesium , kahi e hōʻemi ai i ka pilikia o ka maʻi puʻuwai.

ʻŌpala Quinoa: Inā luhi ʻoe i ka ʻai ʻana i ka ʻoats i kēlā me kēia lā, e hana i ka quinoa porridge i ke kakahiaka. He wikiwiki ka hana ʻana e like me ka oats. E hoʻohui i ka 1/3 kīʻaha o ka quinoa flakes a me kahi kinamona iki i loko o ke kīʻaha wai a hoʻowali a mānoanoa. E kau i kāu mau nati a me nā hua ma luna.

Nā Mea Inu a me nā Mea ʻē aʻe

ʻO ke kī Matcha: Hana ʻia kēia ma ka wili ʻana i ka lau kī holoʻokoʻa. No laila, aia ma kahi o 137 mau manawa ʻoi aku ka nui o ka antioxidant "(EGCG)" ma mua o ke kī ʻōmaʻomaʻo maʻamau. Hoʻomaikaʻi kēia mau antioxidants "(catechins)" i ke koko a me nā pae cholesterol. Hiki iā ʻoe ke inu ia mea ma ke kāwili ʻana me ka wai wela, hoʻohui iā ia i kahi smoothie, a hoʻohana paha ia mea e hana i ka ice cream.

Maiʻa: ʻOi aku ka nui o kēia mau mea a ʻoi aku ka starch ma mua o nā maiʻa maʻamau a mākou e ʻai ai. ʻOi aku ka maikaʻi o ka ʻai ʻana iā lākou i kuke ʻia ma mua o ka maka. He mea maikaʻi lākou no ka hoʻomānoanoa ʻana i nā gravies, e hoʻohui i nā curries, grilling, a me ka palai ʻana. Ke oʻo loa (ke ʻeleʻele ka ʻili), he ʻono lākou a hiki ke hoʻohui ʻia i nā smoothies a me nā pancakes. PotassiumMa muli o kona nui, he mea nui loa ia no ka hana o ka ʻiʻo puʻuwai.

Nā Nūdela Soba: Hana ʻia kēia mau mea mai ka buckwheat, kahi palaoa i ʻole ka gluten. Eia nō naʻe, aia kekahi mau noodles soba i ka palaoa huita, no laila e heluhelu i ka lepili inā he maʻi ʻoe i ka gluten. Hiki ke hoʻohana ʻia e like me nā pasta ʻē aʻe, ma hope o ka hoʻolapalapa ʻana a me ka holoi ʻana me ka wai anuanu.