He nui ka poʻe e noʻonoʻo nei inā paha e pili ana ka mea a mākou e ʻai ai a inu ai i ko mākou pae kolesterol. ʻAe, pili ka meaʻai a mākou e ʻai ai i ka nui o ka kolesterol i loko o ko mākou koko. He mea waxy ka cholesterol e pono ai ko mākou kino e hana. Hana maoli ko mākou akepaʻa i ka cholesterol a mākou e pono ai. No laila, ʻaʻole pono mākou e loaʻa ka cholesterol mai ka meaʻai, e like me ka hoʻohui ʻana i ke one i ke kai. Akā ʻo ka mea nui e ʻike ai, ʻo ka meaʻai āu e ʻai ai e pili wale ana i 20% a 30% o ka cholesterol i loko o ko mākou koko. Aia kekahi mau meaʻai e hoʻonui ai i kā mākou cholesterol "maikaʻi ʻole", a i ʻole
LDL cholesterol, ma mua o ka nui i ʻōlelo ʻia. Aia kekahi mau meaʻai e kōkua i ka hoʻohaʻahaʻa ʻana i kēia LDL cholesterol. No laila, inā ʻike ʻoe i nā meaʻai e ʻai ai a me nā meaʻai e pale aku ai, hiki iā ʻoe ke kāohi i kāu mau pae cholesterol a hoʻemi i kou pilikia o ka maʻi puʻuwai.
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 meaʻai holoholona. No ka laʻana, i ka ʻiʻo, ka tīhi, a me nā huahana waiū. Eia nō naʻe, ua hōʻike ʻia e ka noiʻi ʻana i ka wā e pili ana i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol, ʻaʻole ka cholesterol meaʻai ka mea e hopohopo nui ai mākou. Akā, ʻelua ʻano momona maikaʻi ʻole
, ka momona saturated a me
ka momona trans, nā kumu nui o nā pae kiʻekiʻe o ka cholesterol maikaʻi ʻole. ʻO ka mea pōʻino, hiki i nā meaʻai he nui i kiʻekiʻe i ka cholesterol meaʻai ke loaʻa i kēia mau momona maikaʻi ʻole.
Pehea e hoʻohaʻahaʻa ai i ka cholesterol me ka ʻai ʻana?
Hiki iā ʻoe ke hoʻohaʻahaʻa i kāu cholesterol ma ka hahai ʻana i kēia mau hana i ka wā e hoʻomākaukau ai i kāu mau meaʻai:
- E hoʻohui i nā fiber hiki ke hoʻoheheʻe ʻia i kāu meaʻai.
- E kaupalena i kāu ʻai ʻana i ka momona momona .
- E pale i ka ʻai ʻana i nā momona trans .
- E ʻai i nā meaʻai kaulike.
E hoʻohui i ka fiber hiki ke hoʻoheheʻe ʻia i kāu meaʻai.
Aia kekahi mau meaʻai e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu mau pae kolesterol LDL. ʻO kekahi o nā mea nui loa o kēia mau mea, ʻo ia
ka fiber soluble . He ʻano fiber kēia e hoʻoheheʻe ʻia i ka wai. Hoʻopaʻa kēia fiber soluble i ko kākou bile (i hana ʻia mai ka cholesterol) a hoʻokuʻu ʻia me nā huahana ʻōpala. E ho'āʻo e loaʻa ma waena o 10 a me 25 grams o ka fiber i kēlā me kēia lā. E nīnau i kāu kauka e pili ana i ka nui kūpono nou ma muli o kāu mau pono calorie. Eia kekahi mau meaʻai hiki iā ʻoe ke hoʻohui i kāu papaʻai me ka fiber soluble:
- Laiki ʻeleʻele.
- Nā pī maloʻo e like me nā lentil, chickpeas, a me nā pīni ʻōmaʻomaʻo.
- Nā hua citrus e like me nā ʻāpala, nā ʻākala ʻeleʻele, a me nā ʻalani.
- ʻO ka ʻoka a me ka ʻōpae ʻoka.
Pono anei mākou e kāohi i ka momona momona?
ʻO ka momona paʻa kahi ʻano momona i paʻa i ka mahana o ka lumi. Eia nā meaʻai maʻamau:
- Nā ʻiʻo i hana ʻia : Nā mea e like me nā ʻīlio wela, nā sausage, ka puaʻa, ka pepperoni.
- ʻIʻo momona: Iwi ʻaoʻao puaʻa, moa ʻili ʻole, a me nā ʻiʻo momona.
- Nā huahana waiū momona piha: pata, kirīmi kaumaha, tīhi kirīmi, kirīmi ʻawaʻawa.
- ʻAila niu a me ka ʻaila pama.
- Meaʻai palai.
ʻO kaʻoiaʻiʻo, pono i ko kākou kino kekahi momona momona e noho olakino ai. Eia nō naʻe, inā ʻaʻole kākou e heluhelu i nā lepili meaʻai ma nā meaʻai a kākou e ʻai ai, he mea maʻalahi ke hoʻohui i ka nui o ka momona momona i ko kākou kino. Ke ʻike ʻoe i ka nui o ka momona momona i loko o nā meaʻai āu e ʻai ai, ʻoi aku ka maʻalahi o ka loaʻa ʻana o nā ala e hōʻemi ai. Ke noʻonoʻo nei paha ʻoe, "ʻEhia ka nui?" ʻO 5% a 6% wale nō o kāu mau calorie āpau i kēlā me kēia lā e hele mai mai ka momona momona.
He mea nui: He mau manaʻo wale nō kēia mau pae, ʻaʻole nā lula paʻa. ʻO ka noʻonoʻo mau ʻana i nā helu a me ka ʻai ʻana me ke kaupalena ʻana hiki ke alakaʻi i nā ʻano ʻai maikaʻi ʻole e like me ka orthorexia . Hoʻomaopopo pū nā mea loea meaʻai inā pili ʻoe i kēia mau helu, e nele paha ʻoe i kekahi mau meaʻai olakino maoli.
Eia kekahi laʻana, ʻo ka ʻaila ʻoliva, ʻoiai aia kekahi momona momona, he mea kūpono ke hoʻohui ʻia i kāu papaʻai me ke kaulike (a hiki i ʻehā punetēpē i kēlā me kēia lā) ma muli o kona mau pono olakino. Pēlā nō, aia nā meaʻai i loaʻa ka momona momona, e like me nā avocados a me nā walnuts, akā pono mākou e mālama iā lākou i kā mākou papaʻai.
ʻO ke kī, ʻo ia ka nānā ʻana i kahi i loaʻa ai ka momona. ʻOiai ʻo ka momona momona mai nā meaʻai olakino, ua maikaʻi ke hele iki ma luna o ka palena i ʻōlelo ʻia. Inā kānalua, e kamaʻilio me kahi meaʻai meaʻai e ʻike ai i nā kumu o ka momona momona āu e hoʻopau ai a me nā mea hiki iā ʻoe ke mālama me ke kaulike.
Mai ʻai i ka momona trans!
Hana ʻia nā momona trans ma ka hoʻohui ʻana i ka ʻaila mea kanu wai a me ka hydrogen. ʻO nā meaʻai wikiwiki a me nā meaʻai i hana ʻia nā kumu nui o nā momona trans i nā meaʻai a ka poʻe. ʻO kēia no ka mea aia i loko o kēlā mau meaʻai
nā ʻaila hydrogenated hapa.Hoʻohui ʻia nā momona trans i ka wā o ke kaʻina hana ʻana o kēia mau aila. Eia nō naʻe, i ka makahiki 2018, ua pāpā ka US Food and Drug Administration (FDA) i ka hoʻohana ʻana i kēia mau aila hydrogenated hapa i nā meaʻai. ʻOiai he nūhou maikaʻi kēlā, ʻaʻole ia he manaʻo he mea ʻino ʻole ka meaʻai wikiwiki a me nā meaʻai i hana ʻia. Hiki nō iā lākou ke kiʻekiʻe i ka momona saturated. Eia kekahi, ʻo ke ʻano o ka kuke ʻana (e.g., palai hohonu) hiki nō ke loaʻa nā momona trans.
ʻAʻole pono kou kino i nā momona trans. He mea ʻino lākou nou, a ʻaʻohe pono olakino o nā meaʻai i loko. ʻOi aku ka maikaʻi o ka pale ʻana iā lākou inā hiki. No ka hōʻemi ʻana i nā momona trans i kāu meaʻai, e pale i kēia mau mea:
- Mea ʻai wikiwiki.
- Meaʻai palai.
- Nā huahana berena (Nā mea i hoʻomoʻa ʻia ma ke kālepa) - e like me nā kuki, nā donuts, nā mea ʻono.
E ʻai i nā meaʻai kaulike.
I ka ho'āʻo ʻana e hoʻokō i nā pae cholesterol olakino ma o ka ʻai ʻana, he mea nui e ʻai i kahi meaʻai kaulike e komo pū ana me kēia mau mea:
- Nā huaʻai.
- Nā mea kanu.
- Nā mea kanu - e like me ka laiki bran, buckwheat, a me ka oats.
- Nā meaʻai protein - iʻa, moa ʻili ʻole, lentil, chickpeas.
- Nā koho ʻē aʻe no ka waiū/waiū - waiū momona haʻahaʻa, yogurt.
- Nā momona - Nā momona olakino (e.g. ʻaila ʻoliva, avocado, nati - ma ke kaulike).
Hiki iā ʻoe ke loaʻa kahi manaʻo iki o ka mea e koho ai a me ka mea e pale aku ai. E kōkua kēia ʻike iā ʻoe e hoʻolālā i kahi pāʻina kaulike a olakino hoʻi no ka puʻuwai.
Hiki iaʻu ke ʻai i nā meaʻai māmā a i ʻole nā mea ʻono?
Inā ʻoe e ʻai i ka meaʻai māmā, e ʻai iki wale, a e makaʻala i kāu mea e koho ai.
E koho i nā meaʻai māmā haʻahaʻa i ka momona momona, ke kō, a me ka sodium (paʻakai). Eia kekahi mau meaʻai māmā olakino a me nā nui lawelawe i manaʻo ʻia:
- Nā nati e like me nā walnuts, nā ʻalemona, nā pecans, a me nā pistachios (1/4 kīʻaha).
- Nā hua paukena a i ʻole nā hua pua nānālā (1/4 kīʻaha).
- ʻUala ʻūlū i kālua ʻia (1/2 kīʻaha).
- He hua hou (he ʻalani liʻiliʻi a ʻāpala paha) a me kekahi mau nati.
- ʻAi ʻole ʻia ka pata pīnati a i ʻole ka pata ʻalemona.
- Popcorn (3 kīʻaha, i hoʻopō ʻia) a me kahi ʻāpana tīhi.
- Nā mea kanu maka (1 kīʻaha)
- ʻO ka cereal palaoa holoʻokoʻa me ka yogurt Helene (1/2 kīʻaha).
- Kīhi me nā mea kanu i hoʻolapalapa ʻia (1 kīʻaha).
E makaʻala i ke kūʻai ʻana i nā meaʻai māmā a i ʻole nā mea ʻono momona haʻahaʻa mai ka hale kūʻai. He haʻahaʻa ka nui o kēia mau mea i ka momona akā hiki ke kiʻekiʻe i ke kō. E makaʻala e pili ana i ka nui o ke kō. E kamaʻilio me kāu kauka e pili ana i ka nui kūpono o ke kō nou. Loaʻa iā ʻoe
ka maʻi diabetes (Diabetes Mellitus)He mea nui loa kēia inā loaʻa iā ʻoe ka maʻi diabetes a i ʻole ke kiʻekiʻe o ke kō koko. ʻO kahi ala e ʻai ai i kahi mea ʻono haʻahaʻa i ke kō a me ka momona, ʻo ia ka hoʻāʻo ʻana i nā meaʻai ʻono olakino ma ka home. Nui nā meaʻai e hiki ke hana ʻia me ke kō ʻole a i ʻole me ke kō liʻiliʻi loa, a ʻono nō naʻe lākou.
E noʻonoʻo i kēia mau mea i ka wā e kuke ai!
Hiki i ka kuke ʻana ma ka home ke kōkua iā ʻoe e kāohi i kāu ʻai. Eia naʻe, ʻaʻole nā mea āpau āu e kuke ai ma ka home he olakino a maikaʻi paha no kāu cholesterol. E hoʻomanaʻo i kēia mau ʻōlelo aʻoaʻo kuke e kōkua iā ʻoe e pili i kāu hoʻolālā ʻai olakino. Hiki i kāu kauka a meaʻai meaʻai paha ke hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo hou aʻe e like me kēia.
- E hoʻohui i nā iʻa hou aʻe i kāu papaʻai. E ho'āʻo e ʻai ma ka liʻiliʻi he 8 auneke (ma kahi o 225 grams) i ka pule. Akā, mai palai!
- E hōʻalo i ka hoʻohana ʻana i ka pata, ka ʻaila puaʻa, a me ka shortening. Akā, e hoʻohana i nā ʻaila kuke olakino (e like me ka ʻaila ʻoliva), akā i nā ʻāpana liʻiliʻi wale nō. E hoʻāʻo e hoʻohana i ka wai huaʻai paʻakai haʻahaʻa ma kahi o ka ʻaila i ka wā e sautéing a hoʻomoʻa paha i nā mea kanu, iʻa, a me ka moa.
- E hoʻomoʻa, e hoʻomoʻa i ka pūlehu, a i ʻole e hoʻomoʻa i kāu meaʻai. E pale i ka
- E ʻimi i nā mea ʻē aʻe ma kahi o ka pata a me ka ʻaila i nā meaʻai.
- I ka hana ʻana i ka sopa , e pāpālua i ka nui o nā mea kanu . E hoʻonui kēia i ka nui o ka fiber i loko o kāu sopa. I mea e loaʻa ai kahi no kēlā, e hōʻemi i ka nui o ka laiki a i ʻole nā noodles i ka hapalua.
- E ʻimi i nā mea kanu a me nā mea ʻala āu e makemake ai a hoʻohana iā lākou e hoʻāʻo i kāu meaʻai ma kahi o ka pata, ka paʻakai, a i ʻole nā mea ʻala momona kiʻekiʻe.
- E hana i kāu ʻaʻahu salakeke ponoʻī. E hoʻohana i ka ʻaila ʻoliva a me ka vīnega balsamic (a i ʻole kahi hui like). ʻO ka ʻaʻahu salakeke kahi ala maalea e hoʻohui i ka momona momona i kāu papaʻai.
- I ka hana ʻana i ka sopa a i ʻole ka wai momona , e wehe i ka papa momona ma luna. Ma hope o ka hoʻomaʻalili ʻana o ka sopa a i ʻole ka wai momona, e waiho i loko o ka pahu hau no kekahi mau hola. Ke lawe ʻoe i waho, e ʻike ʻoe i kahi papa momona mānoanoa ma luna, hiki ke wehe maʻalahi ʻia.
- E wehe i ka ʻili mai ka moa ma mua o ke kuke ʻana. E hamo i nā mea ʻala ma luna o ka ʻiʻo, ʻaʻole ma luna o ka ʻili.
He aha ka ʻai TLC a me ka ʻai Mediterranean?
ʻO ka papaʻai TLC kekahi ʻāpana
o ka papahana Therapeutic Lifestyle Changes (TLC) . He papahana ʻekolu ʻāpana ia e hoʻohaʻahaʻa i ka cholesterol ma o ka papaʻai, ka hana kino, a me ka kaohi kaumaha. Ua hoʻomohala ʻia ka papahana e ka US National Institutes of Health i ka makahiki 1985. Ke hahai nei kekahi poʻe iā ia a hiki i kēia lā. Eia nō naʻe, aia kahi pilikia. Wahi a ka noiʻi hou loa,
he haʻahaʻa loa kēia papaʻai i ka momona holoʻokoʻa a kiʻekiʻe loa i nā kalapona. No laila , e hoʻohaʻahaʻa kēia i kou pae kō koko,Hiki ke piʻi aʻe nā pae
Triglyceride , ʻoiai inā ʻaʻole ʻoe e ʻai i nā kalapona olakino. ʻO ia ke kumu e ʻōlelo nei nā meaʻai i
ka Mediterranean Diet ma ke ʻano he papa ʻai olakino no ka puʻuwai. Hiki i kēia hoʻolālā ke kōkua i ka kaohi ʻana i kāu mau pae cholesterol, a me ke kākoʻo ʻana i nā ʻano ʻē aʻe o kou olakino. Inā ʻoe e hahai i ka Mediterranean Diet:
- E hoʻolālā i kāu mau meaʻai a puni nā meaʻai mea kanu . Hoʻokomo pū kēia i nā huaʻai, nā mea kanu, nā palaoa piha, a me nā pī.
- E ʻai i ka iʻa, ka moa wīwī, nā meaʻai kai , nā hua manu , a me nā huahana waiū me ka lawa kūpono.
- E pale i ka ʻai ʻana i ka ʻiʻo ʻulaʻula, nā meaʻai palai, nā mea ʻono, a me nā mea i hana ʻia me ka palaoa berena.
ʻO ke kī, ʻo ia ka makaʻala i
nā ʻano momona āu e ʻai ai. Hoʻemi ka ʻai Mediterranean i ka nui o ka momona saturated a me ka momona trans āu e ʻai ai. Hiki i kēia ke hana i kahi ʻokoʻa nui i kāu mau pae cholesterol LDL. Akā, hoʻololi ia i kēlā mau ʻano momona me nā momona olakino e kākoʻo ana i kou olakino puʻuwai holoʻokoʻa. Ua hōʻike ʻia e ka noiʻi hiki i kēia ʻai ke hōʻemi i ka pilikia o
nā maʻi cardiovascular .
He aha inā kiʻekiʻe mau ka cholesterol ma hope o ka hoʻololi ʻana i kāu papaʻai?
Hiki i nā meaʻai āu e ʻai ai ke hoʻokiʻekiʻe a hoʻohaʻahaʻa paha i ka nui o ka cholesterol i loko o kou koko, ʻoiai ka cholesterol maikaʻi ʻole e hoʻoulu ai i
ka atherosclerosis . Hiki i kēia ʻike ke kōkua nui iā ʻoe. Hiki i kāu mau koho ke hana i kahi ʻokoʻa. Akā i kekahi manawa, ʻoiai pehea ʻoe e hoʻāʻo ai, ʻaʻole paha ʻoe e hiki ke hoʻohaʻahaʻa i kāu mau pae cholesterol i ka pae i makemake ʻia. Nui nā kumu no kēia.
ʻAʻole i kāu mana nā koho meaʻai i nā manawa a pau.
I loko o kahi honua kūpono, e loaʻa i nā kānaka a pau ka meaʻai momona, ka manawa e kuke ai, a me nā kumuwaiwai kaiāulu e kōkua iā lākou e hoʻokō i kā lākou mau pahuhopu. ʻO ka ʻoiaʻiʻo, pono kākou e hana i nā koho i loko o nā palena i loaʻa iā kākou. Loaʻa iā kākou a pau kā kākou mau pale a me nā mea e hoʻohuli ai i nā koho a kākou e hana ai. No laila, ʻo kā kākou mau koho pilikino he mau ʻāpana liʻiliʻi wale nō ia o kahi puzzle nui a ko kākou kaiāulu holoʻokoʻa e kūkulu pū nei. Mai hoʻopaʻi iā ʻoe iho inā he mau pale kāu i ka hana ʻana i nā koho kūpono a pau e kākoʻo ana i ka ʻai haʻahaʻa-cholesterol. Akā, e hana i kāu mea hiki.
He kuleana ko kāu mau genes.
Manaʻo nā kānaka ʻepekema he hoʻopilikia nā genes (heredity) i kāu mau pae cholesterol. No laila, ʻoiai hiki i nā hoʻololi ʻai ke kōkua, i kekahi manawa ʻaʻole lawa ka ʻokoʻa e lawe mai i kāu mau helu i kahi pae olakino. Loaʻa i kekahi poʻe ka cholesterol kiʻekiʻe loa no ka mea ʻaʻole hiki i ko lākou kino ke hoʻopau i ka cholesterol maikaʻi ʻole (LDL). Ua kapa ʻia kēia ʻano hoʻoilina he
Ua kapa ʻia ʻo ia ʻo Familial Hypercholesterolemia. No laila, he mea paʻakikī loa i nā poʻe e like me ia ke hoʻohaʻahaʻa i ko lākou pae cholesterol ma o ka ʻai wale nō. Pono paha lākou i nā statins a i ʻole nā lāʻau lapaʻau ʻē aʻe. Piʻi ka cholesterol me ka makahiki.
I ko kākou ʻelemakule ʻana, piʻi aʻe ko kākou pae cholesterol. No laila, ʻaʻole like ka hopena o nā loli ʻai i ka makahiki 30 i ka makahiki 60. He manawa ka loli.
Inā ʻoe e hoʻololi i kāu meaʻai, manaʻo paha ʻoe e ʻike koke i kahi loli i kāu mau helu cholesterol. Akā hōʻike kāu mau helu cholesterol i nā ʻano e ulu ana i ka hala ʻana o ka manawa. E noʻonoʻo i kahi papa ʻeleʻele nui i uhi ʻia i ke kākau ʻana. Inā ʻoe e holoi iā ia i hoʻokahi manawa me ka mea holoi, e holoi ʻia kekahi o nā kākau ʻana. Akā no ka holoi ʻana i nā kākau a pau, pono ʻoe e holoi mau no kekahi manawa. I kēia manawa, e kākau kekahi ma luna o nā wahi āu i holoi ai (ke ʻai mau nei paha ʻoe i kekahi mau meaʻai e hoʻokiʻekiʻe i kāu cholesterol LDL, a ke hana mau nei kou kino i ka cholesterol!).
E hoʻomanawanui, e hāʻawi i kou kino i ka manawa e hoʻomaʻamaʻa ai i kāu papa ʻai hou. I kēia manawa, e hoʻokomo i ka hoʻoikaika kino i kēlā me kēia lā i kou nohona. Eia kekahi, e nīnau i kāu kauka i ka lōʻihi o ka manawa e ʻike ai i nā loli a inā e pōmaikaʻi ʻoe mai nā lāʻau lapaʻau me kāu papa ʻai hou. Leka Lawe-Home
Hiki i nā meaʻai āu e ʻai ai ke loaʻa ka hopena nui i kou olakino, ʻoiai kou pae cholesterol. Inā ʻoe e hoʻomaka ana e hoʻololi i kāu papaʻai, e hoʻomanawanui iā ʻoe iho. Mai manaʻo e hoʻololi loa i kāu papaʻai i ka pō hoʻokahi. E hana i nā hoʻololi liʻiliʻi a maʻalahi, a hoʻohui mālie i nā mea hou aku. Hiki paha iā ʻoe ke nalo i kekahi o kāu mau meaʻai punahele. Akā, ma kahi o ka nānā ʻana i nā meaʻai āu e kaupalena nei, e nānā i nā meaʻai hou āu e hoʻāʻo nei. Eia kekahi, e hoʻokomo i kou ʻohana a me kou mau hoaaloha i kāu hoʻolālā hou. E wehewehe i ke kumu e hana nei ʻoe i kēia mau hoʻololi a pehea e hiki ai iā lākou ke kōkua iā ʻoe. He mea maʻalahi loa ka pili ʻana i kahi papaʻai meaʻai ke paipai ka poʻe a puni ʻoe iā ʻoe e hoʻokō i kāu mau pahuhopu. E hoʻomanaʻo, ʻo nā hoʻololi liʻiliʻi e hana i nā hopena nui!
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