Ke hoʻonui nei ka ʻai ʻana i nā hua manu i ka cholesterol? (Cholesterol) E ʻike kākou i ka ʻoiaʻiʻo!

He meaʻai momona loa nā hua manu, maʻalahi ke loaʻa, a he meaʻai waiwai i ka protein ke kumu kūʻai ʻole. Akā i ka wā e pili ana i ka ʻai ʻana i nā hua manu, manaʻo koke ka hapa nui o ka poʻe i ka cholesterol, ʻeā? Nui ka poʻe e makaʻu nei "inā ʻai ʻoe i nā hua manu, e loaʻa iā ʻoe ka cholesterol." He aha ka ʻoiaʻiʻo ma kēia moʻolelo? He maikaʻi anei ka ʻai ʻana i nā hua manu no ke kino a he maikaʻi ʻole paha? E kamaʻilio kākou e pili ana i kēia ma ke ʻano maʻalahi e hiki ai i nā mea a pau ke hoʻomaopopo.

ʻO ka mea mua, he aha ka cholesterol?

I ka ʻōlelo maʻalahi, he mea momona ka cholesterol i loaʻa maoli i loko o ko kākou koko. ʻAʻole ia he mea maikaʻi ʻole, e like me ka manaʻo o kekahi poʻe. 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 ʻāpana olakino, ka hana ʻana i ka huaora D, a me ka hana ʻana i nā hormones.

E noʻonoʻo i kēia: 80% o ka cholesterol e pono ai kou kino, he nui ka nui, i hana ʻia i loko o kou akepaʻa a me nā ʻōpū. He liʻiliʻi wale nō, ma kahi o 20%, i hoʻohui ʻia i kou kino mai nā meaʻai a mākou e ʻai ai.

ʻO ka moʻolelo o ka cholesterol 'maikaʻi' a me ka cholesterol 'maikaʻi ʻole'

Ua lohe paha ʻoe i ka 'cholesterol maikaʻi' a me ka 'cholesterol maikaʻi ʻole'. Eia ka mea e hana maoli nei. ʻAʻole hiki i ka Cholesterol ke hele ma ke koko ma kāna iho. No laila, hele ia a puni ke kino ma nā ʻāpana like me ke kaʻa (lipoproteins) i hana ʻia me nā protein. E aʻo kākou e pili ana i nā ʻano nui ʻelua o kēia mau kaʻa.

He aha nā pilikia o ka cholesterol kiʻekiʻe?

He mea nui loa ko kākou nohona i ka kaohi ʻana i nā pae cholesterol. ʻOi aku ka nui o ka pilikia o kekahi poʻe i ka loaʻa ʻana o ka cholesterol. E nānā kākou i ke ʻano o lākou.

• ʻAno 2 Diabetes: Hiki i ka maʻi diabetes ke hoʻoulu i nā pae haʻahaʻa o ka cholesterol 'maikaʻi' (HDL) a me nā pae kiʻekiʻe o kekahi ʻano momona i kapa ʻia ʻo triglycerides, he mea pilikia ia no ka maʻi puʻuwai.
• Momona: Hiki i ke kaumaha o ke kino ke hoʻonui i ka cholesterol 'maikaʻi ʻole' (LDL) a hoʻemi i ka cholesterol 'maikaʻi' (HDL). Hiki i kēia ke alakaʻi i nā pilikia e like me ka maʻi puʻuwai a me ke koko kiʻekiʻe.
• Nā kūlana hoʻoilina: Hiki i kekahi poʻe ke loaʻa i kahi kūlana i kapa ʻia ʻo Familial Hypercholesterolemia (FH), he kūlana genetic ia e holo i loko o ka ʻohana.
• Nā ʻano nohona maikaʻi ʻole: ʻO kēia ka mea nui loa.
• ʻO ka hoʻohana pinepine ʻana i nā aila holoholona, ​​​​ka wai niu, a me nā meaʻai i kiʻekiʻe i ka momona saturated a me ka trans.
• ʻAʻole hana i kekahi hoʻoikaika kino.
• Puhi paka.

Loaʻa i kēia mau ʻano maʻamau ka manawa kūpono e hoʻonui ai i kāu pae cholesterol.

No laila pehea ka meaʻai o ka hua manu?

He meaʻai liʻiliʻi akā momona ka hua manu. E noʻonoʻo wale, he 72 wale nō kaloli o ka hua manu nui. Akā, he 6 grams o ka protein. Eia kekahi, aia i loko o nā hua manu ka lutein a me ka zeaxanthin, he mea maikaʻi no nā maka, a me ka choline, he mea maikaʻi no ka lolo a me nā aʻalolo, a me nā huaora A, B, a me D.

Eia nō naʻe, aia ma kahi o 186 milligrams o ka cholesterol kahi hua manu nui. ʻO ka mea nui, loaʻa kēia cholesterol āpau i loko o ka yolk hua manu wale nō. ʻAʻohe cholesterol o ka keʻokeʻo hua manu.

No laila ehia mau hua manu i ka lā e pono ai ke kino?

ʻO kēia ka pilikia nui loa no nā kānaka a pau.

No ke kanaka olakino maikaʻi me ka ʻole o nā kumu pilikia ʻē aʻe, palekana ka ʻai ʻana i hoʻokahi hua manu holoʻokoʻa i ka lā. Ua ʻike ʻia e ka noiʻi ʻaʻole ia e hoʻonui i ka pilikia o ka hōʻeha puʻuwai a i ʻole ka hahau ʻana.

Eia nō naʻe, inā no kekahi o nā hui pilikia i ʻōlelo ʻia ma luna (e laʻa, kekahi me ka maʻi diabetes, ke koko kiʻekiʻe, ka maʻi puʻuwai, a i ʻole ka momona), ʻoi aku ka maikaʻi iā ʻoe ke ʻai ʻole ma mua o ʻekolu hua manu holoʻokoʻa i kēlā me kēia pule.

He aha hou kāu e pono ai e noʻonoʻo i ka wā e ʻai ai i nā hua manu?

Inā makemake ʻoe i nā hua manu akā hopohopo e pili ana i ka cholesterol, hiki iā ʻoe ke wehe i ka yolk a ʻai wale i ka keʻokeʻo. ʻAʻohe cholesterol o ka keʻokeʻo, akā nui nō ka protein.

ʻO kekahi mea nui ʻē aʻe, ʻo ia ke ʻano o kā mākou ʻai ʻana i nā hua manu. E noʻonoʻo, ʻaʻole mākou e ʻai wale i nā hua manu. Ke hana mākou i ka omelet me nā mea e like me ka pata, ka tīhi, ka puaʻa, ka sausage, a ʻai pū me ka berena, nui ka cholesterol i hoʻohui ʻia i ke kino mai kēlā mau meaʻai ʻē aʻe. No laila, pono mākou e makaʻala ʻaʻole wale no nā hua manu, akā no nā mea a mākou e ʻai pū ai me lākou. He mea olakino pinepine ka ʻai ʻana i nā hua manu i hoʻolapalapa ʻia ma mua o ka palai ʻia i ka ʻaila.