Ua haʻi aku anei kāu kauka iā ʻoe ua kiʻekiʻe iki kou pae cholesterol i kāu hoʻāʻo koko hou loa? He mea maʻamau ke manaʻo iki i ka makaʻu a me ka hopohopo ke lohe ʻoe i kēlā. "ʻĀ, i kēia manawa pono wau e hoʻōki i ka ʻai ʻana i nā meaʻai ʻono a pau a me ka hoʻoikaika kino i ka lā a pau," e noʻonoʻo paha ʻoe. Akā, ʻaʻohe mea e makaʻu ai. Ma ka hana ʻana i kekahi mau hoʻololi liʻiliʻi a maʻalahi i kou nohona, hiki iā ʻoe ke kāohi i kēia maʻi me ka maʻalahi ma mua o kou manaʻo. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke hahai i kēia mau ʻano maʻamau me ka lāʻau lapaʻau a kāu kauka i kuhikuhi ai.
1. E makaʻala loa i ka momona āu e ʻai ai a inu ai.
ʻOiai paha he ʻono maikaʻi nā mea e like me nā cheeseburgers, ka ice cream, a me ka curry ʻiʻo momona, hiki iā lākou ke hoʻonui i kou pae cholesterol. ʻO ke kumu nui o kēia, ʻo ia ka momona saturated i loko.
ʻO ka hōʻemi ʻana i nā momona holoholona, e like me nā ʻiʻo momona e like me ka pipi a me ka puaʻa, a me nā mea e like me ka pata, ka tīhi, a me ka waiū momona, hiki ke kōkua i ka hoʻemi ʻana i nā pae o ka cholesterol "maikaʻi ʻole" (LDL cholesterol) o kou kino.
Wahi a ka American Heart Association, ʻo 5% a 6% wale nō o kā mākou mau calorie i kēlā me kēia lā e hele mai mai ka momona saturated. ʻO ka hana ʻana pēlā hiki ke hoʻohaʻahaʻa i kāu mau pae LDL ma kahi o 11-13 mau helu.
Akā, ʻaʻole kēia manaʻo e pono ʻoe e hoʻopau loa i ka momona mai kāu meaʻai. Hiki i ka hana ʻana pēlā ke loaʻa ka hopena ʻē aʻe. ʻO nā momona unsaturated, i loaʻa i nā meaʻai e like me ka ʻaila ʻoliva, cashews, a me nā pīnati, hiki ke kōkua i ka hoʻokiʻekiʻe ʻana i kāu cholesterol "maikaʻi" (HDL) a hoʻohaʻahaʻa i kāu triglycerides. ʻO ka mea nui, ʻo ke koho ʻana i nā momona unsaturated ma mua o nā momona saturated i nā manawa hiki.
| ʻAno momona | Nā laʻana a me nā kuhikuhi |
|---|---|
| E pale: Momona Kūpaʻa | ʻIʻo momona (puaʻa, pipi), pata, tīhi, waiū momona piha, ʻaikalima, ʻaila pama, ʻaila niu (i ka palena iki). |
| Koho: Momona ʻAʻohe momona | ʻAila ʻoliva, ʻaila canola, cashews, ʻalemona, pīnati, avocado, iʻa (salmon, mackerel, tuna). |
2. E haʻi aloha aku i kēia ʻano momona no ka wā pau ʻole!
Pono e hoʻopau loa ʻia nā momona trans artificial mai kāu papaʻai. ʻAʻohe hoʻopaʻapaʻa e pili ana i kēia. He mea ʻino loa kēia i ke kino.
ʻAʻole wale nā momona trans e hoʻokiʻekiʻe i kāu cholesterol maikaʻi ʻole (LDL), akā hoʻohaʻahaʻa pū lākou i kāu cholesterol maikaʻi (HDL). Hiki ke loaʻa kēia mau momona trans i nā meaʻai i palai hohonu ʻia e like me nā donuts, nā biscuits i hoʻopaʻa ʻia, nā keke, nā kuki, a me kekahi mau ʻano margarine.
No laila, ke kūʻai ʻoe i kahi mea mai ka hale kūʻai, e hoʻomaʻamaʻa i ka heluhelu ʻana i ka lepili. Inā ʻōlelo ka lepili "ʻaila hydrogenated hapa," aia nā momona trans. I kekahi manawa ʻōlelo ʻia 'trans-fat-free,' akā e nānā e ʻike inā aia kēia mau huaʻōlelo ma laila.
3. E hoʻōki kākou i ka omo ʻana o ka cholesterol i loko o ke kino
Kōkua ka fiber soluble iā mākou me kēia hana. I ka pōkole, hana kēia fiber soluble i kahi gel i loko o nā ʻōpū, e kōkua ana i ka hoʻopaʻa ʻana i ka cholesterol keu i loko o ke kino a hoʻokuʻu iā ia me ka ʻōpala.
He aha nā meaʻai i waiwai i ka fiber soluble?
- ʻOati
- Bale
- Nā legumes e like me nā pīni, chickpeas, a me nā lentils
- ʻOkra, ipu ʻawaʻawa, ʻōpuʻu Brussels
- Nā hua e like me nā ʻāpala, nā ʻalani, a me nā pears
- Kāloti
Ua hōʻike ʻia nā haʻawina inā ʻoe e hoʻonui i kāu ʻai ʻana i ka fiber ma 5-10 grams i kēlā me kēia lā, hiki iā ʻoe ke hoʻemi i kāu pae cholesterol maikaʻi ʻole (LDL) ma kahi o 5%. No laila, ma kahi o ka berena keʻokeʻo a me nā buns i hana ʻia me ka palaoa, e hoʻohui i nā mea e like me ka oats, nā mea kanu, nā huaʻai, a me nā nati i kāu meaʻai.
4. I ka wā e pili ana i ka hoʻoikaika kino, e noʻonoʻo "ʻo ka nui o ka hauʻoli"
Hiki i ka hoʻoikaika kino ke hoʻomaikaʻi i kāu mau pae cholesterol, akā ʻo ka mea nui loa, ʻo ia ka hana mau ʻana .
"ʻO ka hopena o ka hoʻoikaika kino ma ka cholesterol he 24 mau hola wale nō. No laila, ʻaʻohe pono o ka hele ʻana i ka hale hoʻoikaika kino i ʻelua lā wale nō o ka pule a me ka leʻaleʻa wale ʻana i nā lā ʻē aʻe," wahi a nā kauka.
ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke hana no 30 mau minuke ma ka liʻiliʻi i ka lā . Hiki paha ke hele wāwae wikiwiki a puni kou hale, akā pono ʻoe e hana i kēlā me kēia lā. Eia kekahi, inā hiki iā ʻoe ke lilo i 5% o kou kaumaha kino ma ka hoʻoikaika kino ʻana i kēia ʻano, e loaʻa ana kahi hopena nui a maikaʻi i kāu mau pae cholesterol.
5. E hoʻonui iki kākou i ka wikiwiki o nā hoʻomaʻamaʻa.
Inā ua hoʻoikaika kino ʻoe i kēlā me kēia lā, i kēia manawa hiki iā ʻoe ke lawe i hoʻokahi ʻanuʻu hou aʻe. ʻO ia hoʻi, i kekahi mau lā, hiki iā ʻoe ke hana i kāu hoʻoikaika kino me ka paʻakikī iki.
ʻO kahi hoʻolālā maikaʻi ka hoʻoikaika kino ikaika no kahi o 40 mau minuke, ʻekolu a ʻehā paha lā o ka pule.
ʻo kahi laʻana:
- Inā ʻoe e hele mau ana, e hoʻāʻo i ka hele wikiwiki a i ʻole ka holo wikiwiki no kekahi manawa i kou wā e hele ana.
- Inā he mea holo ʻoe, e holo wikiwiki iki no kekahi manawa (nā wā holo wikiwiki).
6. E ʻimi i kahi hopena no ke kaumaha ma ka hana
Inā ʻoe e hopohopo nei ma ka hana, pono ʻoe e hoʻolohe iā ia. Ua hōʻike ʻia e ka noiʻi ʻana he kiʻekiʻe aʻe ka nui o ka cholesterol maikaʻi ʻole (LDL) a me ka haʻahaʻa o ka cholesterol maikaʻi (HDL) o ka poʻe i hopohopo ma ka hana.
Hiki i kekahi mau hana ke lilo i mea hopohopo ma ke ʻano, akā aia nā mea hiki iā ʻoe ke hana e hoʻokele ai.
- E hoʻomaha iki i ka wā e hana ana. E ala a hele wāwae no hoʻokahi minute.
- E hoʻohana i kāu mau hoʻomaha makahiki āpau. E noho ma ka home a e noho kūʻokoʻa.
- E kamaʻilio me kou haku a noi iā lākou e hoʻonohonoho i kāu hana i mea e hoʻohana pono ai i kou manawa a me kou ikaika.
7. Pono e hoʻōki i ka puhi paka.
Hoʻohaʻahaʻa ka uahi o ka paka i kou pae o ka cholesterol "maikaʻi" (HDL) . ʻOiai ʻaʻole e hoʻohaʻahaʻa pololei ka haʻalele ʻana i ka puhipaka i kāu cholesterol "maikaʻi ʻole" (LDL), hoʻomaikaʻi ia i kāu ratio o ka cholesterol maikaʻi i ka cholesterol maikaʻi ʻole. He mea nui loa kēlā no ke olakino o ka puʻuwai.
Ua hoʻāʻo paha ʻoe e haʻalele i ka puhipaka ma mua a ua hāʻule. He mea maʻamau kēlā. Hoʻāʻo ka poʻe he nui i nā manawa he nui. Akā, mai haʻalele. ʻO ia ka hoʻopukapuka kālā nui loa hiki iā ʻoe ke hana i kou olakino holoʻokoʻa. Hiki iā ʻoe ke kamaʻilio me kāu kauka e pili ana i kēia a loaʻa ke kōkua.
Leka Lawe-Home
- E kamaʻilio me kāu kauka e pili ana i kou pae cholesterol a e hoʻohana pono i ka lāʻau lapaʻau āna i kuhikuhi ai.
- E hōʻemi i nā momona momona e like me ka ʻiʻo momona, ka pata, a me ka tīhi, a koho i nā momona unsaturated e like me ka iʻa, nā cashews, a me nā avocados.
- E pale loa i nā momona trans i loaʻa i nā meaʻai bakena a me nā biscuits i hoʻopili ʻia.
- E hoʻohui i nā meaʻai waiwai i ka fiber hiki ke hoʻoheheʻe ʻia, e like me ka oats, nā pīni, nā mea kanu, a me nā hua, i kāu papaʻai.
- E hoʻoikaika kino, e like me ka hele wikiwiki, ma ka liʻiliʻi he 5 mau lā o ka pule, no ka liʻiliʻi he 30 mau minuke i ka lā.
- E ʻimi i nā ala e hōʻemi ai i ke kaumaha. Hoʻopilikia pū kēlā i nā pae cholesterol.
- Inā ʻoe e puhipaka ana, e hoʻoholo e haʻalele i kēia lā. E ʻimi i ke aʻo lapaʻau.
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