12 mau mea huna kuke e kōkua ai i ka hoʻohaʻahaʻa ʻana i ka cholesterol (Nā ʻōlelo aʻoaʻo kuke hoʻohaʻahaʻa cholesterol)

He pilikia ka cholesterol no nā kānaka he nui. ʻOi aku ka cholesterol 'maikaʻi ʻole' i loko o ke koko, ʻo ia hoʻi, ka LDL cholesterol (LDL Cholesterol) . Akā ua ʻike anei ʻoe hiki iā ʻoe ke kāohi i kēia kūlana i kahi nui me nā hoʻololi liʻiliʻi i ke ʻano o kāu kuke ʻana i kāu mau meaʻai o kēlā me kēia lā? I kēia lā e kamaʻilio mākou e pili ana i kēia mau ʻōlelo aʻoaʻo maʻalahi he 12 e hiki ke hana i kahi mea maikaʻi no kou puʻuwai me ka ʻai ʻono. He mea maʻalahi loa kēia e hoʻohui i kou ola o kēlā me kēia lā.

1. E hoʻohana i nā palaoa piha ma kahi o ka laiki keʻokeʻo a me ka berena.

Pono anei kākou e hoʻololi i ka laiki keʻokeʻo a me ka berena keʻokeʻo a kākou e ʻai ai i kēlā me kēia lā? Ke kuke ʻoe i ka laiki, e koho i kahi mea e like me ka laiki ʻeleʻele a i ʻole ka laiki maka ʻulaʻula . Inā ʻoe e ʻai i ka berena, e koho i ka berena i hana ʻia mai ka berena kurakkan a i ʻole ka palaoa atta. Loaʻa i kēia meaʻai kahi ʻano fiber hiki ke hoʻoheheʻe ʻia . Kōkua nui kēia i ka hoʻohaʻahaʻa ʻana i ka cholesterol. He meaʻai maikaʻi nō hoʻi ka ʻoka a me ka bale, waiwai i ka fiber. Pehea ka maikaʻi inā hana ʻoe i ka oatmeal no ka ʻaina kakahiaka?

2. Nā ʻaila olakino puʻuwai ma kahi o ka pata a me ka margarine

E waiho kākou i ka maʻa mau o ka hoʻohana ʻana i ka nui o ka pata, ka margarine, a i ʻole ka ʻaila i ka wā e kuke ai. I ka wā e palai ai i nā mea kanu, hiki iā ʻoe ke hoʻohana i kahi mea e like me ka ʻaila ʻoliva a i ʻole ka ʻaila canola. Akā e hoʻomanaʻo, ʻoiai he mau ʻaila maikaʻi kēia, pono ʻoe e hoʻohana iki . Inā hiki iā ʻoe ke hoʻopau i ka hana me kahi teaspoon a ʻelua paha, ua lawa ia. Inā ʻoe e hoʻohana i ka ʻaila niu, e hōʻemi i ka palai hohonu i ka hiki.

3. Inā ʻoe e ʻai i ka ʻiʻo, e koho i nā ʻoki i haʻahaʻa ka momona.

Inā he mea ʻai ʻiʻo ʻoe, e akahele iki i ke kūʻai ʻana i ka ʻiʻo mai ka hale kūʻai. E koho i nā ʻoki ʻiʻo i emi loa ka momona . Inā ʻoe e kūʻai ana i ka pipi, maikaʻi nā ʻoki e like me ka sirloin a me ka poepoe, a inā ʻoe e kūʻai ana i ka puaʻa, maikaʻi nā ʻoki e like me ka tenderloin. No ka moa, ʻo ka umauma ka mea maikaʻi loa. Ma mua o ka kuke ʻana i ka ʻiʻo, e ʻoki i ka momona keʻokeʻo i ʻike ʻia . Hiki i kēia hoʻololi liʻiliʻi ke hōʻemi nui i ka nui o ka momona pono ʻole e komo ana i loko o kou kino.

Nā ʻano maikaʻi a me nā ʻano maikaʻi ʻole - maʻalahi

E nānā i kēia memo no ka wehewehe hou aku i ka mea a mākou i kamaʻilio ai.

4. E hoʻāʻo anei kākou e hoʻololi i ke ʻano o kā kākou kuke ʻana?

ʻO ka palai hohonu ke kumu nui o ka cholesterol kiʻekiʻe. No laila e hoʻololi iki kākou i kā kākou ʻano kuke ʻana.

• Hoʻomoʻa: E hoʻāʻo e hoʻomoʻa i nā mea e like me ka iʻa a me ka moa.
• Kīʻaha: Ke kīʻaha ʻoe i ka ʻiʻo, heheʻe ka momona i loko a kahe i lalo. He mea maikaʻi kēlā.
• Mahu: ʻO ka mahu ʻana i nā mea e like me nā mea kanu a me nā iʻa ke ala olakino loa e kuke ai iā lākou.
• Kalua: ʻO ka kalua ʻana i nā mea e like me nā mea kanu a me ka ʻiʻo i loko o ka umu e ʻono ai lākou me ka ʻole o ka pono no ka ʻaila hou aku.

5. Wehe i ka ʻili mai ka moa.

He mea maʻalahi loa kēia.Ma mua o ka kuke ʻana i ka moa, e hōʻoia e wehe loa i ka ʻili. Aia ka hapa nui o ka momona i loko o ka moa i loko o ka ʻili. Inā manaʻo ʻoe e maloʻo ka ʻiʻo ke kuke ʻia me ka ʻole o ka ʻili, e kāpīpī me kahi waina liʻiliʻi, wai lemona, a i ʻole kahi mea ʻala kālika a me ke kinika.

6. Wehe i ka ʻaila mai loko mai o ka wai momona.

Ma hope o ka hana ʻana i ka kari ʻiʻo a i ʻole kekahi mea e like me ka wai momona i hana ʻia me ka waiū, e hoʻolapalapa mālie no kekahi manawa. E ʻike ʻoe i kahi papa ʻaila e lana ana ma luna. E wehe mālie me ka puna. Ma kēia ʻano hiki iā ʻoe ke hōʻemi i ka nui o ka ʻaila pono ʻole e pau i ka meaʻai.

7. E noho mamao kākou mai nā yolks hua manu no kekahi manawa.

He kumu maikaʻi nā hua manu no ka protein. Eia nō naʻe, ʻaneʻane aia ka cholesterol i loko o ka hua manu i loko o ka yolk . No laila, inā he pilikia cholesterol kou, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā keʻokeʻo hua manu wale nō. Inā ʻoe e hana ana i ka omelet, e hoʻohana wale i nā keʻokeʻo hua manu mai ʻelua hua manu ma kahi o hoʻokahi hua manu holoʻokoʻa.

8. E hoʻohana i nā huaʻai ma kahi o ka ʻaila i ka wā e hoʻomoʻa ai.

Inā ʻoe kekahi mea hana keke a me nā muffins ma ka home, he ʻōlelo aʻoaʻo maikaʻi kēia. Ma kahi o ka hoʻohui ʻana i ka ʻaila a i ʻole ka pata i kāu hui keke, e hoʻāʻo e hoʻohui i ka nui like o nā maiʻa i kuʻi ʻia . A i ʻole hiki iā ʻoe ke hoʻohana i ka ʻāpala a i ʻole ka paukena i kuʻi ʻia. ʻAʻole e loli ka ʻono, a e ʻoi aku ka maikaʻi o ka maikaʻi.

9. Waiū momona haʻahaʻa

Makemake mākou a pau i ka waiū, ka yogurt, a me ka tīhi. Akā i ke koho ʻana i kēia mau mea, e koho i nā mea i kapa ʻia ʻo 'low-fat' a i ʻole 'fat-free.' E hoʻohana i ka waiū momona ma kahi o ka waiū full-cream. Hiki i kēia hoʻololi liʻiliʻi ke hana i kahi ʻokoʻa nui i kāu mau pae cholesterol.

10. E hoʻohui i nā nati i kāu mau meaʻai

ʻAʻole pono ʻoe e ʻai i ka ʻiʻo a i ʻole ka iʻa e loaʻa ai ka protein. ʻO ka pīni ʻuala, ka pī, ka pīni ʻōmaʻomaʻo, ka soy, a me nā lentil , i loaʻa ma ko mākou ʻāina, he mea olakino loa ia no ka puʻuwai, kiʻekiʻe i ka protein, a maikaʻi loa no ka hoʻohaʻahaʻa ʻana i ka cholesterol. E hoʻohui i kahi mea e like me kēia i kāu papaʻai nui ma kahi o ka ʻiʻo ma ka liʻiliʻi he ʻelua lā o ka pule.

11. E hoʻololi kākou i nā kīʻaha ʻiʻo

Inā paʻakikī ke hoʻōki loa i ka ʻai ʻana i ka ʻiʻo ʻulaʻula, e hoʻāʻo e hoʻololi i ke ʻano o kāu hoʻomākaukau ʻana. No ka laʻana, i ka hana ʻana i nā meatballs, e hoʻohui i kekahi oats i moʻa ʻia ma kahi o ka berena berena me ka ʻiʻo. E hoʻonui kēia i ka meaʻai a hōʻemi i ka pilikia o ka cholesterol.

12. E kuke no ka pule ma mua

I ka hoʻomaka ʻana o ka pule, e hoʻokaʻawale i kahi manawa ma kou lā hoʻomaha e kuke ai i kahi laiki bran, chickpeas, a me nā pīni ʻōmaʻomaʻo a waiho i loko o ka friji. A laila, ke hoʻi ʻoe i ka home mai ka hana i nā lā pule a pono e hana i kahi meaʻai wikiwiki, hiki iā ʻoe ke hoʻohui koke i kēia mau mea i ka salakeke a i ʻole ka sopa. He mea maʻalahi loa kēia no kahi ola hana a he hoʻopukapuka maikaʻi hoʻi i kou olakino.

ʻIke ʻia paha he mea paʻakikī iki ka hahai ʻana i kēia mau ʻōlelo aʻoaʻo i ka wā mua. Akā i kou hoʻokomo mālie ʻana i kēia mau maʻamau i kou ola, e ʻike ʻoe e kōkua lākou iā ʻoe e kāohi i kāu mau pae cholesterol a mālama i kahi puʻuwai olakino. Inā makemake ʻoe e ʻike hou aʻe e pili ana i kēia, mai poina e noi i kāu kauka no ka ʻōlelo aʻoaʻo.