Ua ʻōlelo anei kāu hōʻike lapaʻau hou loa ua kiʻekiʻe iki kou pae cholesterol? Makaʻu ka hapa nui o mākou ke ʻike mākou i kēlā. Manaʻo mākou, "Auē, pono wau e hoʻōki i ka ʻai ʻana i ka pata, ka ʻaikalima, a me nā ʻiʻo momona mai kēia manawa." ʻOiai aia kekahi ʻoiaʻiʻo i kēlā moʻolelo, aia kekahi nūhou maikaʻi nou. ʻO ia hoʻi, ʻo ka hoʻohui ʻana i kekahi mau meaʻai i kāu papaʻai hiki ke kōkua i ka kaohi ʻana i kāu pae cholesterol. Pehea ka maikaʻi a me ka maʻalahi o kēia ma mua o ka moni ʻana i kahi pila me ka wai?
He ʻano meaʻai kilokilo maoli anei kēia? ʻAʻole, akā ua kokoke loa ia i ke kilokilo. Ua ʻike nā kānaka noiʻi he hopena nui a maikaʻi kēia mau meaʻai kūikawā, i kapa ʻia ʻo "nā meaʻai hana," i kāu mau pae cholesterol. Ua hōʻike kekahi mau noiʻi e hiki i kahi papaʻai e loaʻa ana kēia mau "superfoods" ke like me ka maikaʻi o kekahi mau lāʻau hoʻohaʻahaʻa cholesterol i ka hoʻohaʻahaʻa ʻana i ka cholesterol "maikaʻi ʻole" o kou kino, a i ʻole LDL (Low-Density Lipoprotein) cholesterol . Ua hōʻoia ʻia kēia ua hāʻawi ka FDA (Food and Drug Administration) ma ʻAmelika Hui Pū ʻIa i kēia mau meaʻai i kahi "koi olakino" hiki iā lākou ke kaohi i ka cholesterol.
He aha kēlā mau "meaʻai nui" e hoʻohaʻahaʻa i ka cholesterol?
ʻAe, e nānā kākou i kēia mau meaʻai he mea maikaʻi loa ia no ko kākou puʻuwai a kōkua i ka kaohi ʻana i ka cholesterol. ʻAʻole ia he mea paʻakikī ke hoʻohui i kēia mau mea i kāu papaʻai o kēlā me kēia lā.
| ʻAno meaʻai | Pehea e kōkua ai i ke kino |
|---|---|
| Iʻa momona Eia kekahi laʻana: samona, makarel, herring, makarel | He mea maikaʻi loa nā waikawa momona omega-3 i loko o kēia mau iʻa no ke olakino o ka puʻuwai. Kōkua lākou i ka hoʻohaʻahaʻa ʻana i ke koko a me ka hōʻemi ʻana i kekahi ʻano momona i loko o ke koko i kapa ʻia ʻo triglycerides. |
| ʻOats a me ka ʻOat Bran | Ua waiwai lākou i ka fiber hiki ke hoʻoheheʻe ʻia. Hana kēia fiber e like me ka huʻa, e omo ana i ka cholesterol i loko o kou ʻōpū ʻai a kōkua i ka hoʻopau ʻana iā ia mai kou kino. ʻO ka ʻai ʻana i ke kīʻaha oats i ke kakahiaka he hoʻomaka maikaʻi ia. |
| Nā nati e like me nā walnuts a me nā ʻalemona | Aia i loko o kēia mau nati nā momona olakino (nā momona unsaturated). ʻO ka ʻai ʻana i kahi lima o kēia mau nati i ka lā e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu cholesterol maikaʻi ʻole (LDL). Akā, mai ʻai nui loa iā lākou, no ka mea, he kiʻekiʻe ko lākou mau calorie. |
| Nā meaʻai me nā Sterols Mea kanu a i ʻole Stanols | Hoʻohui ʻia kēia mau mea i kekahi mau margarine, yogurt, a me nā mea inu hua. ʻO kēia mau Sterols Mea kanu a me Stanols he mau mea i loaʻa mai nā mea kanu. Pale lākou i ke kino mai ka omo ʻana i ka cholesterol mai ka meaʻai. |
| Nā legume Laʻana: chickpeas, lentils, peas, soy | He kiʻekiʻe nō hoʻi kēia i ka fiber hiki ke hoʻoheheʻe ʻia. ʻO ka hoʻokomo ʻana iā lākou i kāu papaʻai i kēlā me kēia lā e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol. |
E hoʻomanaʻo pono i kēia mau mea i ka wā e hoʻololi ai i kāu meaʻai!
Ma hope o ke aʻo ʻana e pili ana i nā meaʻai e hoʻohaʻahaʻa i ka cholesterol, ʻaʻole ia he manaʻo maikaʻi e hoʻoholo i kāu iho, me ka ʻōlelo ʻana, "ʻAe, a laila e ʻai au i kēia a hoʻohaʻahaʻa i kaʻu cholesterol." ʻAʻole kēia he mea āu e hana ai ma kāu iho.
ʻO ka mea mua, e kamaʻilio me kāu kauka.
I ka wā e pili ana i ka hoʻokele ʻana i kāu mau pae cholesterol, ʻo ka mea nui loa ka hana pū ʻana me kāu kauka . ʻOiai hiki i nā hoʻololi ʻana i ka meaʻai ke kōkua nui, pono paha kekahi poʻe i nā lāʻau lapaʻau e hōʻemi i ko lākou pilikia o ka maʻi puʻuwai. No laila, e lawe i kāu mau hōʻike a hālāwai me kāu kauka e kūkākūkā i ka hoʻolālā lapaʻau maikaʻi loa nāu. Hiki ke kuhikuhi ʻia ʻoe i nā lāʻau lapaʻau me nā hoʻololi ʻana i ka meaʻai.
ʻAʻole "kilokilo" kēia mau meaʻai!
He mea kēia e hoʻomanaʻo ai. Mai manaʻo ʻoe ʻaʻole e hōʻeha ka ʻai ʻana i kahi lima o nā walnuts a i ʻole kahi pola oat i ke kakahiaka iā ʻoe, a i ʻole e loaʻa iā ʻoe kahi laikini e ʻai i nā meaʻai ʻaila, nā meaʻai palai, a me nā keke e like me kou makemake.
I mea e pōmaikaʻi maoli ai mai kēia mau meaʻai maikaʻi, pono ʻoe e lawe i kahi nohona olakino maikaʻi.
ʻO ia hoʻi,
- E hōʻemi i nā meaʻai i hana ʻia, nā meaʻai i palai hohonu ʻia, nā mea inu kō, a me nā meaʻai kiʻekiʻe i ka momona momona (e.g., ka ʻiʻo ʻulaʻula, ka tīhi, ka pata) i ka hiki.
- E kāohi i kou kaumaha.
- E hoʻoikaika kino i kēlā me kēia lā. E hana i kekahi mea e like me ka hele wāwae no 30 mau minuke ma ka liʻiliʻi i ka lā.
I ka ʻōlelo maʻalahi, ua like ia me ke kūkulu ʻana i hale. ʻAʻole hiki iā ʻoe ke kūkulu i hale me hoʻokahi piliki wale nō. Pēlā nō, ʻaʻole hiki iā ʻoe ke olakino me hoʻokahi "superfood." ʻO ka ʻai kaulike, nā ʻano like ʻole, a me ka hana kino kūpono nā mea āpau e kōkua iā ʻoe e mālama i ka puʻuwai olakino.
Leka Lawe-Home
- Aia kekahi mau meaʻai kikoʻī e like me ka ʻoka, ka iʻa ʻaila, a me nā walnuts e kōkua i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole (LDL) i loko o kou kino.
- ʻAʻole e kōkua ka hoʻohui ʻana i kēia mau meaʻai i kāu papaʻai wale nō i ka kaohi ʻana i kāu cholesterol. E hōʻoia e nīnau i kāu kauka no ka ʻōlelo aʻo . Pono paha ʻoe i ka lāʻau lapaʻau.
- ʻAʻole ʻae ʻia nā "Superfoods" e ʻai i nā meaʻai ʻē aʻe ʻino e like me kou makemake. He mea nui e mālama i kahi papaʻai olakino a kaulike .
- No nā hopena maikaʻi loa, he mea nui ka hoʻoikaika kino mau a me ka kaohi ʻana i ke kaumaha , me nā loli ʻana i ka meaʻai.
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