He kiʻekiʻe kou cholesterol? E makaʻala i kēia mau mea i ka wā e ʻai ai i waho (High Cholesterol: ʻAi ʻana i waho)

Mai ka wā i haʻi aku ai ke kauka iā ʻoe ua kiʻekiʻe iki kou pae cholesterol, ua hopohopo iki paha ʻoe e pili ana i ka ʻai ʻana i waho, ʻeā? "I kēia manawa, ʻaʻole hiki iaʻu ke hele i waho me koʻu mau hoaaloha," "He aha kaʻu e ʻai ai inā hele au i kahi hale ʻaina?" Ke noʻonoʻo nei paha ʻoe. Akā, mai hopohopo. ʻO ka ʻoiaʻiʻo, he nui nā hale ʻaina i loaʻa nā kīʻaha ʻono a olakino hoʻi no ka puʻuwai. ʻO ka mea nui ka koho a mākou e hana ai. No laila, i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o ka hauʻoli ʻana i ka ʻai ʻana i waho me ka mālama ʻana i kāu cholesterol.

Nā mea e noʻonoʻo ai ma mua o ke kauoha ʻana i ka meaʻai

Ke hele kākou i kahi hale ʻaina, e kiʻi i ka papa kuhikuhi, a ʻike i nā kiʻi o nā kīʻaha ʻono ma luna, hiki iā kākou ke nalowale iki i ke kaohi o ko kākou mau manaʻo. No laila, he mea nui loa ka hoʻomākaukau iki ʻana ma mua o ke kauoha ʻana i ka meaʻai.

• E hoʻolālā mua: Inā ʻike ʻoe i ka hale ʻaina āu e hele ai, e hoʻolālā i kāu mea e ʻai ai ma mua o kou haʻalele ʻana i ka home. Hiki iā ʻoe ke nānā i kā lākou papa kuhikuhi ma ka pūnaewele. Ma kēlā ala, ʻaʻole pono ʻoe e hele i laila a hoʻāʻo e hoʻoholo i kou manaʻo e pili ana i nā kīʻaha āu e hoʻowalewale ai e hoʻāʻo.
• Hoʻopau i nā hoʻowalewale: E noi i ka mea lawelawe e wehe i nā mea e like me ka hīnaʻi berena i lawe ʻia mai i ka papaʻaina inā ʻaʻole ʻoe makemake iā lākou. Hoʻohui kēia i nā calorie pono ʻole a me nā kalapona i hoʻomaʻemaʻe ʻia i ke kino.
• E inu i ʻelua kīʻaha wai: Ma mua o kāu ʻai ʻana, e inu ma kahi o ʻelua kīʻaha wai. E hoʻopiha iki kēia i kou ʻōpū, hiki ke kōkua i ka kaohi ʻana i ka ʻai nui ʻana.
• E makaʻala i kēia mau huaʻōlelo ma ka papa kuhikuhi: Inā loaʻa nā huaʻōlelo e like me 'buttery', 'fried', 'pan-fried', 'creamed', a i ʻole 'au gratin' i loko o ka wehewehe ʻana o ka meaʻai, e noho mamao mai kēlā mau kīʻaha. He kiʻekiʻe lākou i ka momona saturated a me nā calorie.
• Inā ʻoe e ʻai i ka berena: Inā ʻoe e ʻai i ka berena ma mua o ka ʻai ʻana, koho i kahi mea e like me kahi ʻāpana berena palaoa piha me ka ʻole o ka pata a i ʻole ka margarine.

He aha nā koho maikaʻi loa i ka wā e kauoha ai?

ʻAe, i kēia manawa ua hiki i ka manawa e nānā ai i ka papa kuhikuhi. He aha ke ʻano o nā kīʻaha āu e koho ai? Eia kekahi mau ʻōlelo aʻoaʻo e kōkua iā ʻoe.

• He mea nui ke ʻano kuke: E koho i nā meaʻai i kapa ʻia ʻo 'steamed', 'broiled', 'grilled', 'stir-fried', a i ʻole 'roasted'. Hoʻohana kēia mau ʻano i ka ʻaila liʻiliʻi.
• E hoʻololi kākou i ke ʻano o kā kākou ʻai ʻana i ka ʻuala:Ma kahi o nā ʻuala palai Farani, e koho i nā ʻuala i kālua ʻia, i hoʻolapalapa ʻia, a i kālua ʻia paha. Eia kekahi, e pale i ka pata a me ka kirīmi ʻawaʻawa.
• E kauoha ma mua o nā poʻe ʻē aʻe: Ke kauoha aku kāu mau hoaaloha i ka meaʻai e ʻono ana akā ʻaʻole olakino, hiki paha iā ʻoe ke hoʻowalewale ʻia e kauoha. No laila, inā hiki, e kau i kāu kauoha ma mua o nā mea a pau.
• Nā Meaʻai Hoʻomaka: Ma kahi o nā sopa momona a i ʻole nā ​​​​meaʻai manamana lima i palai ʻia, koho i ka sopa i hana ʻia me ka wai me nā mea kanu, e like me ka minestrone.
• Papa ʻaina nui: E koho i nā meaʻai kai, ka moa ʻili ʻole, a i ʻole ka ʻiʻo ʻulaʻula wīwī ma kahi o nā ʻiʻo momona a i ʻole nā ​​ʻiʻo i hana ʻia. E hōʻoia e ʻoki i kekahi momona i ʻike ʻia mai ka ʻiʻo.
• Nā Mea ʻAi a me nā ʻAila: E kauoha i nā mea ʻai a me nā ʻaila salakeke i loko o kahi kīʻaha ʻokoʻa (ma ka ʻaoʻao). Ma kēia ʻano, hiki iā ʻoe ke kāohi i ka nui āu e hoʻohui ai i kāu meaʻai.
• Mai makaʻu e nīnau i nā nīnau: Inā makemake ʻoe e ʻike e pili ana i kahi kīʻaha i kamaʻāina ʻole ʻia, e nīnau i ka mea lawelawe. ʻAʻohe hewa o ka nīnau ʻana, "Pehea i hana ʻia ai kēia?" a i ʻole "He aha ka mea i loko o kēia?"
• Mea ʻono: Ma kahi o ke keke, ka pudding, a i ʻole ka ice cream me ka kirīmi whipped, koho i kahi salakeke hua hou a i ʻole ka sorbet.

Hiki iā ʻoe ke loaʻa kahi manaʻo ʻē aʻe mai kēia papa.

Inā ʻoe e ʻai i ka salakeke ...

Ke lohe kākou i ka huaʻōlelo "salad," manaʻo mākou he mea olakino loa ia. Akā, ʻaʻole pēlā mau. ʻO nā mea hoʻohui a me nā mea ʻono i hoʻohui ʻia i ka salakeke hiki ke hoʻolilo iā ia i meaʻai maikaʻi ʻole loa.

E noʻonoʻo ʻoe e hana ana i kahi salakeke mai kahi pā salakeke. E noho mamao mai nā mea e like me ka tīhi i wili ʻia, nā ʻaila kirīmi, nā ʻāpana bacon, a me nā croutons.

Ma kahi o ka ʻaila ʻono, e ʻomi i kahi wai lemi liʻiliʻi ma luna o ka salakeke. A i ʻole e hoʻohui i kahi vīnega balsamic liʻiliʻi. Inā makemake ʻoe i kahi ʻaila ʻono, e noi iā ia i loko o kahi kīʻaha ʻokoʻa a hoʻohana penei:

1. E hoʻomoe mua i kāu ʻō i loko o ka mea ʻono.

2. A laila e ʻai i ka salakeke me kēlā ʻō.

Ma kēia ʻano, e ʻai iki ʻoe ma mua o ka ninini wale ʻana i ka ʻaila ma luna o kāu salakeke. E ʻike ʻoe i kahi ʻono iki i kēlā me kēia nahu, a e olakino ʻoe.