E ʻōlelo kākou ua hoʻi mai ʻoe mai kāu nānā makahiki me kāu kauka. I kēia manawa, ʻōlelo ke kauka ua kiʻekiʻe iki kou pae cholesterol koko. He mea maʻamau ke manaʻo iki i ka makaʻu a me ka hopohopo ke lohe ʻoe i kēia. Akā, ʻaʻohe kumu e hopohopo ai. No ka mea, he mea maʻamau loa kēia maʻi i waena o mākou ma Sri Lanka.
Akā i ka wā e nui loa ai ka cholesterol, e like me ka momona, hoʻomaka ia e kūkulu ma nā paia o ko kākou mau kīʻaha koko (nā aʻa). Hiki i kēia ke ālai i ke kahe koko, hoʻonui i ka pilikia o nā ʻūpā koko weliweli, a alakaʻi i nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai a me nā hahau. No laila he mea nui e makaʻala i kēia a hana i nā hana e pono ai.
ʻAe, aia nā lāʻau lapaʻau e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu pae cholesterol i kahi pae olakino . Hiki i kāu kauka ke kuhikuhi i nā lāʻau lapaʻau nāu. Akā inā ʻoe e hoʻohana i ka lāʻau lapaʻau a i ʻole, pono ʻoe e hana i kekahi mau hoʻololi i kou ola o kēlā me kēia lā e kaohi i kāu cholesterol.
No laila ma hea mākou e hoʻomaka ai?
ʻO ka ʻai ka mea nui loa.
ʻO ka mea mua āu e pono ai e hana e hoʻomaikaʻi i kou olakino, ʻo ia ka noʻonoʻo ʻana i kāu mea e hoʻokomo ai i loko o kou kino. ʻO ia hoʻi ke hoʻololi ʻana i kāu meaʻai. Ma ke koho ʻana i nā meaʻai olakino ma kahi o kekahi mau meaʻai maikaʻi ʻole, hiki iā ʻoe ke hoʻohaʻahaʻa i kāu pae cholesterol.
ʻO ka mea mua, e hoʻomaʻamaʻa i ka hoʻopiha ʻana i kāu pā me nā huaʻai, nā mea kanu, nā legumes, nā palaoa piha, a me nā legumes e like me nā pīni a me nā chickpeas. ʻAʻole wale kēia mau mea he haʻahaʻa i ka cholesterol, ua kiʻekiʻe hoʻi i ka fiber. He hoaaloha maikaʻi nā meaʻai momona i ka fiber e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu mau pae cholesterol. ʻAʻole wale ia, kōkua pū ka fiber i ka hoʻemi ʻana i ka pilikia o nā maʻi penei:
- Maʻi puʻuwai
- Hahau
- Momona
- ʻAno 2 Diabetes
ʻO ka ʻai ʻana i nā meaʻai momona i ka fiber e hoʻopiha ai iā ʻoe, kahi e hōʻemi ai i ka ʻai ʻana i nā meaʻai māmā maikaʻi ʻole.
Ma waho aʻe o kēia, hiki iā ʻoe ke hoʻohui i nā mea e like me ka iʻa, nā nati e like me ka cashews a me ka pīnati, nā huahana waiū momona haʻahaʻa, a me ka moa ʻili ʻole i kāu papaʻai.
I kēia manawa, e nānā pono kākou i ka pilina ma waena o ka cholesterol a me ka ʻai. ʻO ka ʻike e pili ana i nā ʻano momona e kōkua maoli iā ʻoe.
| ʻAno Momona | Pehea e pili ai i ke kino | Nā meaʻai i loaʻa nā mea hou aku |
|---|---|---|
| Nā Momona Kūpaʻa | Hoʻokiʻekiʻe kēia i ka pae o ka cholesterol "maikaʻi ʻole" (LDL) a hoʻohaʻahaʻa i ka cholesterol "maikaʻi" (HDL) , e hoʻonui ana i ka pilikia o ka maʻi puʻuwai. | ʻIʻo ʻulaʻula (pipi, puaʻa), moa me ka ʻili, nā huahana waiū momona nui (pata, tīhi), nā meaʻai palai hohonu, nā keke, nā bisiketi, ka ʻaila niu, ka ʻaila pama. |
| Nā Momona Trans | ʻO kēia nā ʻano momona ʻino loa . ʻOi aku ka weliweli ma mua o nā momona momona. Hoʻokiʻekiʻe nui lākou i nā pae LDL a hoʻonui nui i ka pilikia o ka maʻi puʻuwai. Pono e hoʻōki loa ʻia. | Makalina, nā huahana berena (nā mea ʻono, nā donuts), nā meaʻai wikiwiki, nā meaʻai māmā i hoʻopili ʻia (nā meaʻai i hana ʻia). Lepili ʻia ʻo "ʻAila hydrogenated hapa". |
| Nā momona maikaʻi (nā momona ʻaʻole i hoʻomaʻemaʻe ʻia) (Monounsaturated a me Polyunsaturated) | Kōkua kēia i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol "maikaʻi ʻole" (LDL). Kōkua pū kekahi mau meaʻai i ka hoʻokiʻekiʻe ʻana i nā pae kolesterol "maikaʻi" (HDL). | ʻO ka iʻa ʻaila e like me ka salmon, mackerel, a me ka herring, cashews, peanuts, almonds, ʻaila ʻoliva, ʻaila canola, a me nā avocados. |
E hoʻomanaʻo, ʻaʻole maikaʻi ʻole nā huaʻōlelo "momona" a me "kolesterol". ʻO ka mea nui ke ʻano a mākou e koho ai.
He ʻano kūikawā ko ka ʻaila ʻoliva. ʻOiai e hōʻemi ana i ka cholesterol holoʻokoʻa a me nā pae LDL, ʻaʻole ia e hōʻemi i nā pae o HDL e pono ai iā kākou. No laila, hiki i ka ʻai ʻana i ka ʻaila ʻoliva ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai. Eia nō naʻe, inā ʻoe e hoʻāʻo nei e hoʻemi i ke kaumaha, pono ʻoe e ʻai i ka ʻaila ʻoliva me ka palena iki.
Inā ʻoe he momona loa, hiki iā ʻoe ke lilo i ke kaumaha keu ma ka ʻai ʻana i kahi meaʻai kaulike a me ka kaohi ʻana i ka nui o kāu mau ʻāpana. ʻOiai ka lilo ʻana o 5-10 kilokani liʻiliʻi hiki ke hana i kahi ʻokoʻa nui i kāu mau pae kolesterol LDL.
E hoʻoikaika kino iki kākou? (Ke koʻikoʻi o ka hoʻoikaika kino)
Makemake ʻoe e hoʻohana pono i kāu papaʻai hou e pili ana i ka cholesterol? A laila pono ʻoe e neʻe. ʻO ia hoʻi ka hoʻoikaika kino. ʻOiai ʻaʻole pili pololei ka hana kino i nā pae LDL, hoʻemi ia i kahi ʻano momona ʻē aʻe i loko o ko mākou koko i kapa ʻia ʻo triglycerides, me ka hoʻonui ʻana i nā pae o ka cholesterol HDL maikaʻi.
ʻAʻole wale ia, hiki i ka hoʻoikaika kino ke kōkua i ka kaohi ʻana i ke kaumaha nui a me ka hoʻohaʻahaʻa ʻana i ke koko, ʻo ia mau mea ʻelua e hoʻonui ai i ka pilikia o ka maʻi puʻuwai.
Pono ʻoe e hoʻāʻo e loaʻa ma ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino i kēlā me kēia lā e hoʻonui ai i kou puʻuwai. Eia kekahi laʻana, hiki iā ʻoe ke hana i kahi mea e like me ka hele wikiwiki, ka holo ʻana, ka ʻauʻau ʻana, a i ʻole ke kaʻa paikikala. Inā ʻaʻole ʻoe i hoʻoikaika kino no kekahi manawa, e hoʻomaka mālie. E hoʻomaka me ka hele wāwae no kekahi mau minuke i ka lā a hoʻonui mālie i kou manawa. ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i ka hoʻoikaika kino kūpono iā ʻoe a me ka lōʻihi o kāu hana ʻana.
Inā ʻoe e puhipaka ana, e hoʻōki i kēia manawa.
ʻO kou pae cholesterol kekahi kumu maikaʻi e haʻalele ai i ka puhipaka. ʻO ke kalapona monoxide āu e hanu ai mai kahi cigarette e hoʻonui i ka wikiwiki o ka hōʻiliʻili ʻana o ka cholesterol i loko o nā paia o kou mau kīʻaha koko. Inā makemake ʻoe i ke kōkua e kāpae i kēia ʻano maikaʻi ʻole, e kamaʻilio me kāu kauka e pili ana i nā lāʻau lapaʻau a i ʻole nā papahana aʻoaʻo.
E akahele hoʻi i ka inu ʻana i ka waiʻona.
Ua hōʻike kekahi mau noiʻi e hiki i ka inu ʻana i ka waiʻona me ke kaulike ke hoʻonui iki i nā pae cholesterol HDL (maikaʻi). Eia nō naʻe, ʻōlelo ka American Heart Association inā ʻaʻole ʻoe e inu i ka waiʻona i kēia manawa, ʻaʻole pono ʻoe e hoʻomaka no kēia kumu.
Inā ʻoe e inu i ka waiʻona, e hana pēlā me ke kaulike. ʻO ka mea maʻamau, ʻo ia hoʻi , ʻaʻole ʻoi aku ma mua o hoʻokahi mea inu i ka lā no nā wahine a ʻaʻole ʻoi aku ma mua o ʻelua mea inu i ka lā no nā kāne.
Leka Lawe-Home
- E hōʻemi i nā meaʻai i kiʻekiʻe i ka momona momona. E hoʻopau loa i nā meaʻai i loaʻa ka momona trans.
- E ʻai i nā iʻa ʻaila, e like me ka sālemona a me ka mackerel, ʻelua a ʻekolu paha lā o ka pule, ʻaʻole i palai hohonu.
- E hoʻohana i kahi ʻaila olakino e like me ka ʻaila ʻoliva me ke kaulike. E kaupalena i ka nui inā ʻoe e hopohopo nei e pili ana i kou kaumaha.
- E hoʻoikaika kino no 30 mau minuke i kēlā me kēia lā. E kūkākūkā me kāu kauka ma mua o ka hoʻomaka ʻana.
- Inā ʻoe he momona loa, hiki i ka pohō kaumaha ke kōkua nui i ka kaohi ʻana i ka cholesterol.
- E pale loa i ka puhipaka a e kaupalena i ka inu ʻana i ka waiʻona.
- ʻO ka mea nui loa, e kamaʻilio mau me kāu kauka e pili ana i kāu pae cholesterol a me ka lāʻau lapaʻau, a e hahai i kāna ʻōlelo aʻo.
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