Ke hana nei i ka lā a pau... ke holo nei a hiki i ka pō... Me kēia ola hana nui, ʻauhea ka manawa e kuke ai a ʻai i kahi mea, ʻeā? He nui ka poʻe o kākou i maʻa i ke kūʻai ʻana i kahi mea mai ka hale kūʻai a i ʻole kahi pāʻina i hoʻopili ʻia me ka wikiwiki. He mea maʻalahi ia, akā he hemahema nui kona. Nui ka ʻaila, ka paʻakai, a me ke kō i loko o ka nui o kēia mau meaʻai. He liʻiliʻi loa nā meaʻai e pono ai ko kākou kino, e like me ka calcium, nā waikawa momona omega-3, a me ka fiber. Akā, mai hopohopo, hiki iā ʻoe ke hana i kahi meaʻai olakino e kūpono i kou ola hana nui. ʻO ka mea wale nō e pono ai, he kūʻai akamai iki a me ka mālama ʻana i nā meaʻai olakino kokoke i ka lima.
ʻO ka mea mua, he aha ka cholesterol?
I ka ʻōlelo maʻalahi, he mea ʻaila a palupalu ka cholesterol i loko o ko kākou kino. He mea nui ia no nā mea he nui, e like me ka hana ʻana i nā hormones a me ka hana ʻana i ka wikamina D. Akā hoʻomaka ka pilikia ke nui loa ia. ʻElua ʻano nui o ka cholesterol.
1. LDL (Low-Density Lipoprotein): Kāhea mākou i kēia ʻo "cholesterol maikaʻi ʻole." ʻO kēia ke kumu o nā pilikia. Ke kiʻekiʻe nā pae LDL, hoʻomaka ia e kūkulu ma nā paia o ko mākou mau kīʻaha koko. Ua like ia me ka lepo e kūkulu ana i loko o kahi paipu wai. I ka hala ʻana o ka manawa, hiki i kēia mau waihona (i kapa ʻia ʻo 'plaques') ke hoʻohaiki i nā kīʻaha koko, a i kekahi manawa e ālai loa iā lākou. ʻO kēia ke kumu o nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai a me nā hahau .
2. HDL (High-Density Lipoprotein): Kāhea mākou i kēia he "cholesterol maikaʻi" . ʻO kāna kuleana ke kiʻi i ka cholesterol maikaʻi ʻole i makemake ʻole ʻia i loko o ke kino a lawe iā ia i ke akepaʻa. Hoʻopau ke akepaʻa iā ia mai ke kino. ʻO ia hoʻi, ʻo ka mālama ʻana i nā pae HDL kiʻekiʻe he mea maikaʻi loa ia no ke olakino o ko kākou puʻuwai.
No laila, ʻo kā mākou pahuhopu ka hoʻemi ʻana i ka cholesterol maikaʻi ʻole (LDL) a mālama i ka pae cholesterol maikaʻi (HDL) ma kahi pae olakino.
Nā mea e hoʻohui i kāu papaʻai e hoʻohaʻahaʻa i ka cholesterol
ʻAʻole wale ka ʻai maikaʻi e pili ana i ka hoʻohaʻahaʻa ʻana i ka cholesterol. Hiki iā ia ke kōkua i ka hoʻomalu ʻana i kou koko, hoʻoikaika i kou ʻōnaehana pale, a pale aku i nā maʻi puʻuwai, ka hahau ʻana, a me kekahi mau ʻano maʻi kanesa. No laila, mai poina e hoʻohui i kēia mau mea i kāu papa inoa kūʻai i ka manawa aʻe e hele ai ʻoe i ka hale kūʻai.
Nā mea kanu a me nā huaʻai kala
ʻO nā mea kanu a me nā huaʻai ke kumu o kahi papaʻai olakino. He haʻahaʻa maoli lākou i ka cholesterol a me ka momona. He waiwai nui lākou i ka fiber a me nā antioxidants, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole.
- Nā mea kanu:E ʻai i nā mea kanu o nā kala like ʻole, e like me ka spinach, kale, a me nā greens collard, broccoli, kāpeti, kāloti, beetroot, paukena, okra, a me nā pepa bele.
- Nā huaʻai: E ʻai mau i nā huaʻai e like me nā ʻalani, poʻipele, ʻāpala, guava, avocado, a me nā hua (nā ʻōhelopapa, blueberries).
Ka Mana o nā Huaʻai Holoʻokoʻa
He meaʻai nui nā palaoa piha i ka fiber, nā kalapona paʻakikī, a me ka protein. Hāʻawi kēia i ka ikehu i ke kino a kōkua pū i ka kaohi ʻana i ka cholesterol.
- Nā koho maikaʻi loa: ʻOat, bale, laiki ʻeleʻele (laiki ʻulaʻula), chickpeas, chickpeas, pi, pī, pīni ʻōmaʻomaʻo.
- Inā kūʻai ʻoe i nā meaʻai i hoʻopaʻa ʻia: Inā kūʻai ʻoe i ka berena, pasta, a i ʻole nā meaʻai cereal, e nānā i ka lepili e ʻike inā hana ʻia me ka "palaoa piha" a i ʻole "palaoa piha." Eia kekahi, e koho pono i nā mea me ka liʻiliʻi o ke kō a me ka paʻakai.
- ʻO kekahi mea e makaʻala ai: Loaʻa i kekahi poʻe ka maʻi gluten a i ʻole ka maʻi Celiac, a pono e koho i nā palaoa gluten-free e like me ke kuhikuhi a kā lākou kauka.
ʻO ka ʻiʻo a me ka protein e olakino ai ka naʻau
He mea nui ka protein no ko kākou kino, akā, pono i ka mea me ka cholesterol kiʻekiʻe ke akahele iki i ke koho ʻana i ka protein.
- ʻIʻo: Wehe i ka ʻili mai ka manu a koho i nā ʻoki wiwi, e like me ka umauma moa. Inā ʻoe e ʻai ana i ka pipi a puaʻa paha, koho i nā "ʻoki wiwi" (e.g., sirloin, tenderloin). I ke kūʻai ʻana i ka ʻiʻo, e ʻimi i kahi lepili e ʻōlelo ana "92% momona-ʻole" a ʻoi aku paha.
- Iʻa: E ʻai i nā iʻa ʻaila e like me ka sālemona, ka tuna, ka mackerel, a me nā sardines ma ka liʻiliʻi he ʻelua i ka pule. He mea maikaʻi loa nā omega-3 i loko o kēia mau meaʻai no ka puʻuwai.
- Nā protein mea kanu: ʻO kēia nā koho maikaʻi loa. E hoʻokomo i nā mea e like me nā lentil, chickpeas, peas, pīni ʻōmaʻomaʻo, a me nā soybeans (Soy/Edamame) i kāu papaʻai maʻamau. He haʻahaʻa kēia i ka momona a kiʻekiʻe i ka fiber.
E noho mamao loa mai kēia mau meaʻai!
He mea nui e ʻai i nā meaʻai maikaʻi a e noho mamao aku mai nā meaʻai maikaʻi ʻole e kāohi i ka cholesterol. Eia kahi papa inoa wikiwiki e kōkua iā ʻoe e ʻike i kou mau ʻenemi.
| Māhele meaʻai e pale aku ai | Nā laʻana a me ke kumu he maikaʻi ʻole |
|---|---|
| Nā Momona Kūpaʻa | Nā Laʻana:Nā ʻāpana momona o ka ʻiʻo, ka ʻili moa, ka pata, ka tīhi, ka ʻaila niu nui, ka ʻaila pama. Kumu: Hoʻokiʻekiʻe pololei kēia i nā pae cholesterol maikaʻi ʻole (LDL). |
| Nā Momona Trans | Nā laʻana: nā huahana berena (nā mea ʻono, kekahi mau keke), margarine, nā meaʻai palai hohonu (nā ʻuala palai, nā ʻōwili), nā noodles koke. Kumu: ʻO kēia nā ʻenemi ʻino loa o ka cholesterol. ʻAʻole lākou e hoʻonui wale i ka LDL, akā e hoʻohaʻahaʻa pū i ka HDL (cholesterol maikaʻi). |
| Nā Meaʻai i Hana ʻia | Nā laʻana: nā sausage, nā meatballs, ka puaʻa, ka ʻiʻo i loko o ka pahu, nā sopa i hoʻopili ʻia. Kumu: Loaʻa i kēia mau mea ka nui o ka paʻakai, ke kō, a me nā momona maikaʻi ʻole. |
| Nā mea inu a me nā meaʻai momona | Nā Laʻana: nā mea inu palupalu, nā mea inu hua i hoʻopili ʻia, nā keke, nā biscuits, ka toffee, ka ice cream. Kumu: ʻO ka nui o ke kō ke kumu o ka piʻi ʻana o ke kaumaha, a hiki iā ia ke hoʻopilikia pololei ʻole i nā pae cholesterol. |
Ke koʻikoʻi o ke kamaʻilio ʻana me kāu kauka
ʻOiai hiki iā ʻoe ke hana i kēia mau mea ma ka home, ʻo ka cholesterol kahi kūlana e pono ai ke aʻo ʻia e ke kauka.
He mea nui loa ka ʻai ʻana, akā i kekahi mau hihia, ʻaʻole lawa ka ʻai a me ka hoʻoikaika kino wale nō e kaohi i nā pae cholesterol.
E hoʻoholo kāu kauka i kou pae cholesterol, kou pilikia, a inā pono ʻoe i ka lāʻau lapaʻau. Pono paha ʻoe e lawe i nā lāʻau lapaʻau e like me nā statins. No laila, he mea nui loa e ʻike pinepine i kāu kauka, e hoʻāʻo i kou koko, a e hahai i kāna mau kuhikuhi. Mai lawe i ka lāʻau lapaʻau ma muli o ka lohe a i ʻole mai kahi hale kūʻai lāʻau lapaʻau. Pono kāu hoʻolālā lapaʻau e kikoʻī iā ʻoe.
Leka Lawe-Home
- ʻAʻole makaʻu ka cholesterol, he mea ia e hiki ke mālama pono ʻia.
- E hoʻopiha i kāu pā me nā mea kanu ʻala, nā huaʻai, nā palaoa piha, a me nā protein lean.
- E noho mamao aku i nā meaʻai i palai hohonu ʻia, nā meaʻai i hoʻopaʻa ʻia, nā meaʻai i hana ʻia, a me nā meaʻai kiʻekiʻe i ke kō i ka hiki.
- Me ka ʻai maikaʻi, kōkua nui ka hoʻoikaika kino i kēlā me kēia lā i ka kaohi ʻana i ka cholesterol.
- ʻO ka mea nui loa, e kamaʻilio mau me kāu kauka e pili ana i kāu pae cholesterol a me ka lāʻau lapaʻau, a e hahai i kāna ʻōlelo aʻo.
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