"E ke kauka, ua kiʻekiʻe iki koʻu cholesterol. Pono anei au e hoʻōki loa i ka ʻai ʻana i ka ʻiʻo a me ka iʻa?" Ua nīnau ʻia kēia nīnau e nā poʻe he nui ma ko mākou ʻāina e hopohopo nei e pili ana i ko lākou pae cholesterol. Makaʻu kekahi poʻe e hoʻōki loa i ka ʻai ʻana i ka ʻiʻo. Akā, ʻaʻole pono ʻoe e haʻalele loa i ka ʻiʻo. ʻO ka mea nui loa, ʻo ia ka hoʻomaopopo pono ʻana i ke ʻano o ka ʻiʻo āu e ʻai nei, ka nui o kāu e ʻai nei, a pehea ʻoe e kuke ai, a hana i nā koho akamai.
ʻO ka mea mua, he aha ka cholesterol?
I ka ʻōlelo maʻalahi, he ʻano momona ka cholesterol i loaʻa i loko o ko kākou kino. ʻO ka ʻoiaʻiʻo, he mea nui ka cholesterol no nā hana koʻikoʻi he nui i loko o ko kākou kino, e like me ke kūkulu ʻana i nā cell a me ka hana ʻana i kekahi mau hormones. Akā ʻo ka pilikia, ua hōʻiliʻili nui ʻia i loko o ke kino.
Ke kamaʻilio mākou e pili ana i ka cholesterol, ke kamaʻilio nei mākou e pili ana i ʻelua ʻano nui, ʻeā?
1. Kolesterol "maikaʻi" (HDL - High-Density Lipoprotein): Ua like kēia me ka mea hoʻomaʻemaʻe no ko kākou mau kīʻaha koko. Hōʻiliʻili ia i ka cholesterol maikaʻi ʻole i makemake ʻole ʻia mai ke kino holoʻokoʻa a lawe iā ia i ke akepaʻa e hoʻokuʻu ʻia. No laila, ʻo ka hoʻonui ʻana i kēia he mea maikaʻi ia no ke kino.
2. ʻO ka cholesterol "maikaʻi ʻole" (LDL - Low-Density Lipoprotein): ʻO kēia ka pilikia. Ke piʻi aʻe kēia ʻano, kūkulu ʻia ia ma nā paia o ko kākou mau kīʻaha koko, e pani mālie ana iā lākou. Ua like ia me ka ʻōpala e kūkulu ana i loko o kahi paipu wai. Inā pani ʻia nā aʻa e lawe ana i ke koko i ka puʻuwai ma kēia ʻano, ʻoi aku ka nui o kou pilikia o ka loaʻa ʻana o nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai a me nā hahau.
ʻO nā meaʻai a mākou e ʻai ai, ʻoiai nā meaʻai kiʻekiʻe i ka momona holoholona, he hopena nui ko lākou i ka hoʻonui ʻana i ka pae o ka cholesterol maikaʻi ʻole (LDL). ʻOiai he huahana holoholona ka ʻiʻo, ua ʻōlelo ʻia ka poʻe me ka cholesterol kiʻekiʻe e makaʻala loa i ka ʻiʻo.
No laila, pehea mākou e koho pono ai i ka ʻiʻo?
ʻAʻole hiki iā ʻoe ke ʻai i ka ʻiʻo no ka mea aia ka cholesterol i loko. ʻO ka mea nui, ʻo ke koho ʻana i nā ʻiʻo wīwī a noho mamao loa mai nā ʻiʻo i hana ʻia .
E noʻonoʻo i kāu mea e makemake ai e koho a me kāu mea e makemake ai e kāpae i kou hele ʻana i ka hale kūʻai. E maopopo maʻalahi iā ʻoe ke nānā ʻoe i kēia papaʻaina .
| ʻOi aku ka maikaʻi no ka ʻai ʻana (nā koho maikaʻi) | E hōʻemi/hoʻōki maoli (nā koho maikaʻi ʻole) |
|---|---|
| Moa ʻili ʻole (ʻoi aku ka ʻāpana umauma) | ʻO nā ʻiʻo i hana ʻia a pau e like me nā sausage, bacon, a me ka ham |
| Pelehu ʻili ʻole | ʻO nā ʻāpana pipi a puaʻa paha i ʻike ʻia he nui ka momona |
| Puaʻa palupalu | Nā ʻiʻo kino (ʻāke, puʻupaʻa, lolo, a pēlā aku) |
| Nā ʻoki pipi momona ʻole (pipi poepoe, sirloin) | ʻO kēlā me kēia ʻano ʻiʻo i palai hohonu ʻia |
| Iʻa (ʻoi aku ka iʻa salmon, sardines, mackerel, a me nā mea ʻē aʻe) | ʻIli a me nā papa momona i ʻike ʻia me ka ʻiʻo |
E hoʻomanaʻo, ʻo ka mea nui loa ka ʻai kaulike. ʻAʻole wale ka ʻiʻo, ʻo nā mea āpau āu e ʻai ai e pili ana i kāu pae cholesterol.
Inā ʻoe e ʻai i ka ʻiʻo, e noʻonoʻo pono i kēia mau mea!
Ma waho aʻe o ke koho ʻana i kahi ʻano ʻiʻo maikaʻi, pono ʻoe e noʻonoʻo i kekahi mau mea ʻē aʻe.
1. Ka nui o ka ʻāpana
"ʻAʻole lawa ka nui o ka mea maikaʻi," wahi a lākou. Pili pū kēlā ʻōlelo ma ʻaneʻi. ʻAʻohe mea pehea ka wīwī o ka ʻiʻo āu e ʻai ai, inā ʻai nui ʻoe i ka manawa hoʻokahi, ʻaʻole ia e pono iā ʻoe. ʻO ka ʻōlelo aʻoaʻo maʻamau, ʻaʻole e ʻai ma mua o 140-150 grams (ma kahi o 5 auneke) o ka ʻiʻo i moʻa ʻia, ka moa, a i ʻole ka iʻa i kēlā me kēia lā. ʻO kahi ala maʻalahi e ana i kēia, ʻo ia ka noʻonoʻo ʻana i kahi ʻāpana ʻiʻo e like me ka nui o kou poho lima a i ʻole kahi papa kāleka . ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i kēia a loaʻa ka ʻōlelo aʻoaʻo no ka nui kūpono iā ʻoe.
2. ʻAno Kuke
Makemake ka poʻe he nui ma ko kākou ʻāina e ʻai i ka meaʻai ʻono, no laila i ka wā e kuke ai i ka ʻiʻo, kuke lākou me ka ʻaila, ka wai niu, a palai paha. ʻAʻole maikaʻi kēia no ka mea me ka cholesterol.
- Nā mea maikaʻi e hana ai: Kālua, Hoʻomoʻa, Hoʻomoʻa/Hoʻolapalapa, Palai.
- Nā mea e hōʻemi ai:Palai hohonu, kuke ʻana me ka nui o ka waiū niu. ʻOi aku ka maikaʻi inā hiki iā ʻoe ke hoʻohana i ka waiū momona haʻahaʻa ma kahi o ka waiū niu.
3. E nānā i ka lepili
Inā kūʻai ʻoe i ka ʻiʻo i hoʻopaʻa ʻia mai ka hale kūʻai nui, e hoʻomaopopo pono e heluhelu i ka lepili meaʻai . E makaʻala i ka nui o ka momona, ka momona saturated, a me ka cholesterol i loko. E koho i ka mea me ka haʻahaʻa loa o ka momona.
Mai noʻonoʻo wale i ka ʻiʻo, e hoʻoikaika i kēia pū kekahi!
ʻAʻole ʻo ka ʻiʻo wale nō ke ala e loaʻa ai ka protein. Nui nā kumu protein ʻē aʻe e hiki ke kōkua i ka kaohi ʻana i ka cholesterol a he mea maikaʻi loa ia no ka puʻuwai.
ʻO ka iʻa - he hoaaloha maikaʻi loa o ka puʻuwai!
ʻOiai nā hui kaulana o ka honua e like me ka American Heart Association e paipai nei i ka ʻai ʻana i ka iʻa ma ka liʻiliʻi he ʻelua lā o ka pule. ʻO kēia no ka mea aia kekahi mau ʻano iʻa i loko o kahi meaʻai kūikawā i kapa ʻia ʻo 'Omega-3 fatty acids' . Kōkua nui kēia i ka hoʻohaʻahaʻa ʻana i kā mākou cholesterol maikaʻi ʻole a me ka hoʻemi ʻana i ka pilikia o ka maʻi puʻuwai ('Coronary Artery Disease').
- Nā iʻa momona i ka omega-3: Salmon, Sardines, Tuna, Mackerel, Herring.
Nā koho protein maikaʻi ʻē aʻe
Ma waho aʻe o ka ʻiʻo a me ka iʻa, e hoʻohui i kēia mau mea i kāu meaʻai.
- Pī maloʻo: lentil, chickpeas, pī ʻōmaʻomaʻo, pī puʻupaʻa
- Nā nati a me nā hua: nā cashews, nā pīnati, nā ʻalemona (ʻoi aku ka maikaʻi o ka ʻai ʻana i kēia mau mea me ka ʻole o ka palai ʻana iā lākou i ka ʻaila)
- Nā huahana waiū momona haʻahaʻa: Waiū momona, yogurt
- Nā huahana soy: Tofu
Me kēia mau mea a pau, ʻo ka ʻai ʻana i nā mea kanu, nā huaʻai, nā palaoa piha (ka laiki me nā lentil, ka palaoa atta), a me ka hoʻoikaika kino i kēlā me kēia lā e kōkua nui i ka mālama ʻana i kou pae cholesterol i ke olakino.
Leka Lawe-Home
- ʻOiai he kiʻekiʻe kou cholesterol, ʻaʻole ia he manaʻo e pono ʻoe e hoʻōki loa i ka ʻai ʻana i ka ʻiʻo. ʻO ka mea nui, ʻo ke koho naʻauao.
- E hōʻalo loa i nā ʻiʻo i hana ʻia (e like me nā sausage a me ka bacon) a koho i nā ʻiʻo wīwī e like me ka moa ʻili ʻole a me ka pipi wīwī .
- E makaʻala i ka nui o kāu ʻai ʻana. Mai hoʻāʻo e ʻai i ka ʻiʻo ma mua o ka nui o kou poho lima i ka lā.
- Ma kahi o ka palai hohonu, e hoʻohana i nā ʻano kuke olakino e like me ke kālua ʻana, ka mahu ʻana, a i ʻole ka hoʻomoʻa ʻana.
- E hoʻokomo i nā iʻa waiwai i ka Omega-3 ma ka liʻiliʻi he ʻelua lā o ka pule. He mea maikaʻi loa ia no kou puʻuwai.
- ʻO kāu ʻai a me ka nui o ka meaʻai kūpono nāuE ʻimi pono i ka ʻōlelo aʻo a kāu kauka a kahu maʻi paha.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo