Pehea e kuke ai e hoʻemi i ka cholesterol? E kamaʻilio kākou e pili ana i kēia mau ʻaila (Cholesterol a me nā momona kuke)

Ua haʻi aku anei kāu kauka iā ʻoe ua kiʻekiʻe iki kou pae cholesterol? Ke hana ʻia kēlā, ʻo ka mea mua a ka poʻe he nui e noʻonoʻo ai a hana ai, ʻo ia ke kāpae loa i nā aila a me nā momona mai kā lākou ʻai. Manaʻo lākou, "ʻO ka ʻai ʻana i ka aila ke kumu o kēia, no laila mai ʻai i ka aila." Akā ua ʻike anei ʻoe, e like me ka ʻōlelo a nā loea meaʻai, ʻo ka hoʻopau koke ʻana i nā ʻano aila āpau e hana ʻino ma mua o ka maikaʻi i kāu mau hana e hoʻohaʻahaʻa i kāu cholesterol. I ka wā e pili ana i nā momona, ʻo ka mea nui loa ke koho ʻana i ka nui a me ke ʻano kūpono.

No ke aha he mea nui nā momona/ʻaila no ko kākou kino?

Ma muli o ka pilina ma waena o nā pae kolesterol koko a me ka momona i nā meaʻai a mākou e ʻai ai, manaʻo paha ʻoe ʻo ka hōʻoki ʻana i ka momona mai kāu ʻai ka mea maikaʻi loa e hana ai. ʻO ke kolesterol kiʻekiʻe kahi mea pilikia no nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau ʻana. Akā, ʻōlelo nā loea he mea ʻino kēlā mau kapu ʻai koʻikoʻi iā ʻoe.

I ka ʻōlelo maʻalahi, he mea nui nā waikawa momona no ko mākou kino e hana pono. ʻO kekahi mau ʻano momona , ʻoiai nā waikawa momona omega-3, he mea maikaʻi loa ia no kou puʻuwai. Kōkua pū lākou i ka lawe ʻana a me ka omo ʻana i nā huaora momona e like me nā huaora A, D, E, a me K ma ke kino holoʻokoʻa. ʻAʻole wale ia, akā hāʻawi pū ka momona i ko mākou kino i ka ikehu, a i ʻole nā ​​​​calories.

Eia kekahi, kōkua ka momona i ka ʻono a me ke ʻala o kahi meaʻai, a me ke kōkua ʻana iā ʻoe e "piha" ma hope o ka ʻai ʻana. E noʻonoʻo wale, hiki iā ʻoe ke hoʻomau i ka ʻai ʻana i kahi meaʻai ʻaʻohe momona? ʻAʻole ia e ʻoluʻolu, ʻeā? No laila, ma mua o ka hōʻoki loa ʻana i ka momona, ʻoi aku ka nui o ke koho ʻana i ke ʻano kūpono.

He aha nā aila maikaʻi loa e hoʻohana ai i ka wā e kuke ai e hoʻohaʻahaʻa i ka cholesterol?

No ke kāohi ʻana i nā pae cholesterol, he mea nui e kaupalena i ka nui o ka momona a mākou e ʻai ai, a e koho pū i ke ʻano momona kūpono i ka wā e kuke ai. Hiki ke hoʻokaʻawale ʻia ka momona a mākou e hoʻohana ai i nā mea e like me ka pata, ka margarine, a me nā aila mea kanu i ʻelua mau māhele nui: ka momona maikaʻi (momona unsaturated) a me ka momona maikaʻi ʻole (momona saturated a me trans).

Nā mea e pono ai ʻoe e ʻike pono e pili ana i kā mākou ʻaila niu

E like me kāu e ʻike ai, ua hoʻokaʻawale ʻia ka ʻaila niu ma ke ʻano he 'momona maikaʻi ʻole'. ʻO ke kumu o kēia, ʻo ia ka nui o ka momona momona o ka ʻaila niu. Akā, aia kekahi mea nui e pono ai kākou e hoʻomaopopo ma ʻaneʻi. ʻOiai he huahana mea kanu ka ʻaila niu, ʻaʻohe ona cholesterol . Eia naʻe, no ka mea, he kiʻekiʻe kona momona momona, e like me nā mea ʻē aʻe, pono e hoʻopau ʻia ka ʻaila niu me ke kaulike . ʻOiai ʻaʻole pono ʻoe e haʻalele loa, he mea naʻauao ke pale aku i ka hoʻopau nui ʻana.

Hoʻopuka ko mākou kino i ka nui o ka momona momona a me ka cholesterol e pono ai. No laila, ʻaʻohe pono e loaʻa hou aku kēia mau mea mai waho. ʻAʻole pono mākou i nā momona trans.

ʻO ka ʻokoʻa maoli ma waena o ka ʻaila maikaʻi a maikaʻi ʻole

ʻO kaʻoiaʻiʻo, ʻo ka hapa nui o nā ʻaila a mākou e hoʻohana ai e kuke ai he hui pū ʻana o nā momona maikaʻi a me nā momona maikaʻi ʻole. No ka laʻana, ua manaʻo ʻia ka ʻaila ʻoliva he ʻaila "maikaʻi", akā aia pū kekahi momona saturated (momona maikaʻi ʻole). Pēlā nō, ua manaʻo ʻia ka pata he "maikaʻi ʻole," akā aia pū kekahi momona unsaturated (momona maikaʻi). ʻO ka maikaʻi a maikaʻi ʻole paha o kahi ʻaila e pili ana i ke ʻano o ka momona i loaʻa iā ia ma ka nui.

Hiki i nā aila maikaʻi (e like me ka ʻaila ʻoliva) ke hoʻohui i ka momona momona a me nā calorie pono ʻole i kou kino ke ʻai ʻia i ka palena. E like me ka pata, loaʻa pū kekahi i ka ʻaila ʻoliva nā calorie. Ke hoʻohui ʻia nā calorie pono ʻole i ke kino, piʻi ke kaumaha o ke kino. ʻO ka momona nui kekahi kumu nui no ka maʻi puʻuwai.

No laila he aha nā ʻano aila e mālama ʻia i loko o ka lumi kuke?

ʻAe, he aha nā ʻano aila e hoʻohana ai mākou i ka wā e kuke ai e hoʻohaʻahaʻa i ka cholesterol?

• No ka kuke ʻana maʻamau: ʻOi aku ka maikaʻi o ka mālama ʻana i nā aila i kiʻekiʻe i nā momona unsaturated a hiki ke kū i nā mahana kiʻekiʻe i loko o kāu lumi kuke. ʻO nā laʻana e komo pū me ka ʻaila mea kanu, ka ʻaila canola, a me ka ʻaila pua nānālā. He kumukūʻai ʻole kēia a hiki ke hoʻohana ʻia e hoʻomākaukau i nā ʻano kīʻaha like ʻole.
• No kahi ʻono kūikawā: Hiki iā ʻoe ke hoʻohana i nā mea e like me ka ʻaila avocado a me ka ʻaila ʻalemona.
• E pili ana i ka ʻAila ʻOliva: Hiki iā ʻoe ke kuke me ka ʻaila ʻoliva. Eia nō naʻe, ʻaʻole pono e hoʻohana ʻia nā ʻaila e like me ka ʻaila ʻoliva puʻupaʻa loa, ka ʻaila sesame, a me ka ʻaila walnut i ka wela nui. Puhi maʻalahi lākou, e nalowale ana ko lākou mau waiwai a me ko lākou ʻono. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i kēia mau mea i nā salakeke a i ʻole e pīpī i nā mea kanu i moʻa ʻia.

Ma waho aʻe o ka ʻaila niu a me ka ʻaila pama, ʻo nā ʻaila mea kanu ʻē aʻe nā mea i ʻōlelo nui ʻia e nā loea. Akā, ʻaʻole ia he manaʻo e pono ʻoe e haʻalele loa i ka pata a i ʻole ka margarine. ʻO ka mea nui, ʻo ia ka kaupalena ʻana i kāu hoʻohana ʻana iā lākou.

ʻAe, i kēia manawa e kuke kākou i kahi ala e hoʻohaʻahaʻa ai i ka cholesterol!

Aia kekahi mau ala maʻalahi e hōʻemi ai i nā momona maikaʻi ʻole i kāu meaʻai.

• E hoʻohana i ka mea liʻiliʻi ma mua o ka mea i koi ʻia e ka meaʻai: No ka laʻana, inā koi kahi meaʻai keke no 1/2 kīʻaha pata, pono ʻoe e hoʻohana i 1/4 kīʻaha pata a me 1/4 kīʻaha o ka ʻaila maikaʻi.
• E hoʻohana i nā mea pani olakino: E hoʻololi i ka pōkole me kahi mea e like me ka ʻaila canola.
• E hoʻohana i nā mea pani momona ʻole: I ka hana ʻana i nā mea e like me ka pancakes a me nā muffins, hiki iā ʻoe ke pani i kahi ʻāpana o ka ʻaila i loko o ka meaʻai me ka ʻāpala ʻole kō a i ʻole ka yogurt momona ʻole.

Eia kekahi mau mea pani kūpono hiki iā ʻoe ke hoʻohana.

ʻOiai ke ʻano hana āu e hahai ai, ua like nō ka hopena: ka hōʻemi ʻana i ka nui o nā momona maikaʻi ʻole (nā momona saturated a me nā trans) i hoʻohui ʻia i kāu meaʻai.