Pehea e kāohi ai i ka cholesterol ma o kāu meaʻai? E kamaʻilio kākou!

Ke hoʻopilikia nei anei kāu meaʻai i ka nui o ka cholesterol i loko o kou kino? ʻAe, pili ia. He mea waxy ka cholesterol e pono ai no nā mea he nui i loko o ko mākou kino, e like me ke kūkulu ʻana i nā cell a me ka hana ʻana i kekahi mau hormones . Hana ko mākou akepaʻa i nā cholesterol āpau a mākou e pono ai. No laila, ʻoiaʻiʻo, ʻaʻole pono mākou e loaʻa i kekahi cholesterol mai ka meaʻai. Ua like ia me ka hoʻohui ʻana i ke one hou aʻe i ke kahakai. Eia naʻe, ʻo nā meaʻai a mākou e ʻai ai e hoʻopilikia wale i kahi 20% a 30% o ka cholesterol i loko o ko mākou koko. Akā he mea nui e mālama i kēlā nui.

Nā meaʻai e hoʻokiʻekiʻe a hoʻohaʻahaʻa i ka cholesterol "maikaʻi ʻole" (LDL)

ʻElua ʻano nui o ka cholesterol i loko o ko kākou kino. ʻO kekahi ka cholesterol "maikaʻi", i kapa ʻia ʻo HDL (High-Density Lipoprotein). ʻO kekahi ka cholesterol "maikaʻi ʻole", i kapa ʻia ʻo LDL (Low-Density Lipoprotein). ʻO kēia LDL ka pilikia. Hiki iā ia ke hōʻiliʻili i loko o nā kīʻaha koko a paʻa iā lākou. Hoʻonui kēia i ka pilikia o ka maʻi puʻuwai .

ʻO ka nūhou maikaʻi, aia kekahi mau meaʻai e hiki ke hoʻokiʻekiʻe i kāu mau pae kolesterol LDL "maikaʻi ʻole". Aia kekahi mau meaʻai e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol LDL. No laila, ma ka ʻike ʻana i ka mea e ʻai ai a me ka mea ʻaʻole e ʻai, hiki iā ʻoe ke kāohi i kāu mau pae kolesterol a hoʻemi i kou pilikia o ka maʻi puʻuwai . Hiki ke kōkua nui ke kamaʻilio ʻana me kahi meaʻai meaʻai e pili ana i kēia.

He aha nā meaʻai i loaʻa ka nui o ka cholesterol?

ʻO ka cholesterol a mākou e loaʻa ai mai ka meaʻai ua kapa ʻia ʻo "Dietary Cholesterol." Loaʻa ia i nā huahana holoholona. Eia kekahi laʻana, ka ʻiʻo, ka tīhi, a me nā huahana waiū.

Akā, e nānā, hōʻike ka noiʻi hou loa i ka wā e pili ana i ka hoʻohaʻahaʻa ʻana i ka cholesterol, ʻaʻole ia ka cholesterol e pono ai mākou e hopohopo nui e pili ana i ka meaʻai. ʻElua ʻano momona maikaʻi ʻole i ʻoi aku ka weliweli - ka momona saturated a me ka momona trans. ʻO ka mea pōʻino, hiki i nā meaʻai he nui i kiʻekiʻe i ka cholesterol ke loaʻa i kēia mau momona maikaʻi ʻole.

Pehea e hoʻohaʻahaʻa ai i ka cholesterol me ka ʻai ʻana?

ʻAe, e nānā kākou pehea e hoʻohaʻahaʻa ai i ka cholesterol ma o ka meaʻai a me ka mea inu. Eia kekahi mau mea hiki iā ʻoe ke hana:

• E hoʻohui i nā fiber hiki ke hoʻoheheʻe ʻia i kāu meaʻai.
• E kaupalena i kāu ʻai ʻana i ka momona momona .
• Mai ʻai i ka momona trans!
• E ʻai i nā meaʻai kaulike.

I kēia manawa, e kamaʻilio kākou e pili ana i kēlā me kēia.

1. E hoʻohui i ka fiber hiki ke hoʻoheheʻe ʻia i kāu meaʻai.

ʻO kēia ka mea nui e kōkua ai i ka hoʻohaʻahaʻa ʻana i kāu cholesterol `(LDL)`. ʻO ka `(Soluble fiber)` kahi ʻano fiber e hoʻoheheʻe ʻia i ka wai. Hoʻopaʻa kēia fiber i ka bile (i hana ʻia me ka cholesterol) i loko o ko kākou kino a hoʻohemo iā ia mai ke kino me nā huahana ʻōpala. E noʻonoʻo iā ia e like me ka huʻa, e omo ana i ka cholesterol.

E ho'āʻo e loaʻa ma waena o 10 a me 25 grams o ka fiber soluble i kēlā me kēia lā. ʻOi aku ka maikaʻi o ka nīnau ʻana i kāu kauka i ka nui kūpono iā ʻoe ma muli o kāu mau pono calorie i kēlā me kēia lā.

Eia kekahi mau meaʻai i kiʻekiʻe i ka "fiber soluble":

• Nā pī maloʻo e like me nā lentil, chickpeas, a me nā pīni ʻōmaʻomaʻo
• Nā hua citrus e like me nā ʻāpala, nā blackberry, nā ʻalani, a me nā tangerines
• ʻOats a me ka ʻOat bran
• Laiki ʻeleʻele

2. E kaupalena i ka momona momona

ʻO ka momona paʻa kahi ʻano momona i paʻa i ka mahana o ka lumi. Loaʻa pinepine kēia mau mea i loko o:

• Nā ʻiʻo i hana ʻia e like me ka sausage, bacon, a me ka pepperoni.
• Nā ʻoki ʻiʻo momona e like me nā iwi puaʻa, ka moa ʻili ʻole, a me nā ʻoki pipi momona.
• Nā meaʻai waiū momona piha - ka pata, ka kirīmi kaumaha, ka tīhi kirīmi, a me ka yogurt (kirimi ʻawaʻawa).
• I ka ʻaila niu a me ka ʻaila pama.
• I loko o ka meaʻai palai hohonu.

Pono ko kākou kino i ka momona paʻa e noho olakino ai. Eia nō naʻe, inā ʻai kākou i nā meaʻai me ka nānā ʻole ʻana i nā lepili meaʻai, hiki iā kākou ke hoʻopau i ka momona paʻa ma mua o ko kākou manaʻo. Ke ʻike ʻoe i ka nui o ka momona paʻa i loko o nā meaʻai āu e ʻai mau ai, ʻoi aku ka maʻalahi o ka loaʻa ʻana o nā ala e hōʻemi ai.

E noʻonoʻo paha ʻoe, "ʻEhia ka nui?" I ka ʻōlelo maʻalahi, 5% a 6% wale nō o kāu mau calorie o kēlā me kēia lā e hele mai mai ka momona paʻa.

Eia kekahi laʻana, aia kekahi momona momona i loko o ka ʻaila ʻoliva, akā ʻo kona mau pono olakino e pono ai ke hoʻohui i kāu papaʻai me ke kaulike (ma kahi o ʻehā punetēpē i kēlā me kēia lā). Pēlā nō hoʻi no nā avocados a me nā walnuts. ʻO ke kī, ʻo ia ke nānā i ke ʻano o ka meaʻai i loaʻa mai ai ka momona. Inā loaʻa mai ka momona momona mai nā meaʻai olakino, ua maikaʻi ke hele ma luna o ka palena i ʻōlelo ʻia. Inā kānalua ʻoe, e kamaʻilio me kahi meaʻai meaʻai a nīnau i nā kumu o ka momona momona āu e hoʻopau ai a me nā mea hiki iā ʻoe ke mālama me ke kaulike.

3. Mai ʻai i nā momona trans!

He mea hana ka momona trans ma ka hoʻohui ʻana i ka hydrogen i ka ʻaila mea kanu wai. I ka wā ma mua, ʻo ka meaʻai wikiwiki a me ka meaʻai i hana ʻia nā kumu nui o ka momona trans i nā meaʻai a ka poʻe. ʻO kēia no ka mea aia i loko o kēlā mau meaʻai nā ʻaila hydrogenated hapa, i hoʻololi ʻia i nā momona trans i ka wā o ke kaʻina hana. Eia nō naʻe, i ka makahiki 2018, ua pāpā ka US Food and Drug Administration (FDA) i ka hoʻohana ʻana i kēia mau ʻaila hydrogenated hapa i nā meaʻai.

ʻOiai he nūhou maikaʻi kēlā, ʻaʻole ia manaʻo he mea ʻino ʻole ka meaʻai wikiwiki a me nā meaʻai i hana ʻia. Hiki iā lākou ke kiʻekiʻe i ka momona momona. Eia kekahi, hiki nō iā lākou ke loaʻa nā momona trans ma muli o ke ʻano o kā lākou kuke ʻia ʻana (e like me ka palai ʻana).ʻAʻole pono kou kino i nā momona trans. He mea ʻino loa ia no ke olakino, a ʻaʻohe pono olakino o nā meaʻai i loko. No laila, ʻoi aku ka maikaʻi o ka pale ʻana iā lākou inā hiki.

No ka hōʻemi ʻana i nā momona trans mai kāu papaʻai, e pale i ka ʻai ʻana i kēia mau mea:

• Mea ʻai wikiwiki
• Meaʻai palai hohonu
• Nā mea i hoʻomoʻa ʻia ma ke kālepa e like me nā kuki, nā donuts, a me nā mea ʻono

4. E ʻai i nā meaʻai kaulike

I ka hoʻāʻo ʻana e hoʻokele i nā pae cholesterol ma o ka meaʻai, he mea nui e hoʻomākaukau i nā meaʻai e komo pū ana me ke kaulike o kēia mau mea:

• Hua
• Nā mea kanu
• Nā meaʻai (ʻoi aku ka poʻe me ka bran)
• Nā meaʻai waiwai i ka protein (iʻa, moa, hua manu , nati)
• Nā meaʻai waiū a i ʻole ko lākou pani
• Nā momona (ke ʻano maikaʻi)

Ke ʻike ʻoe i nā meaʻai e koho ai a me nā mea e hoʻopau ai, ʻoi aku ka maʻalahi iā ʻoe ke hoʻolālā i nā meaʻai kaulike a olakino hoʻi no ka puʻuwai.

ʻAi Kaiwaenahonua

Paipai nā meaʻai loea i ka ʻAi Mediterranean ma ke ʻano he papa ʻai olakino no ka puʻuwai. Hiki i kēia papa ke kōkua i ka kaohi ʻana i kāu mau pae cholesterol a kākoʻo i nā ʻano ʻē aʻe o kou olakino. Inā ʻoe e hahai i ka ʻAi Mediterranean, ʻo ʻoe:

• E hoʻolālā i kāu mau meaʻai a puni nā meaʻai mea kanu. ʻO kēia hoʻi nā huaʻai, nā mea kanu, nā palaoa piha, a me nā nati.
• E ʻai i ka iʻa, ka moa wīwī, nā meaʻai kai, nā hua manu, a me nā mea hana waiū me ka lawa kūpono.
• E pale i ka ʻiʻo ʻulaʻula, nā meaʻai palai, nā mea ʻono, a me nā mea i hana ʻia me ka palaoa keʻokeʻo.

ʻO ke kī, ʻo ia ka makaʻala i nā ʻano momona āu e ʻai ai. Hoʻemi ka ʻai Mediterranean i kāu lawe ʻana i nā momona saturated a me nā momona trans, hiki ke hoʻololi nui i kāu mau pae LDL.

He aha inā wau e kāohi i kaʻu ʻai akā ʻaʻole i iho kaʻu cholesterol?

Hiki i nā mea āu e ʻai ai ke hoʻonui a hoʻohaʻahaʻa paha i ka nui o ka cholesterol i loko o kou koko. Akā, i kekahi manawa, ʻoiai ke ʻano o kou hoʻāʻo ʻana, ʻaʻole paha ʻoe e hiki ke hoʻohaʻahaʻa i kāu mau pae cholesterol i ka pae i makemake ʻia. Aia kekahi mau kumu no kēia.

• Ka mana hoʻoilina: ʻO nā genes i hoʻoili ʻia mai kēlā hanauna a i kēia hanauna e hoʻopilikia i kāu mau pae cholesterol.
• Makahiki: I ko kākou mau makahiki, piʻi pū ko kākou pae cholesterol.
• Manawa: He manawa ka manawa e ʻike ai i nā hopena o nā loli ʻai.