Ua hoʻopau anei ʻoe i kēia mau meaʻai no ka mea he kiʻekiʻe ko lākou cholesterol? E aʻo kākou e pili ana i nā meaʻai cholesterol kiʻekiʻe olakino maoli.

'Auē, he cholesterol koʻu, i kēia manawa pono wau e ho'ōki i ka ʻai ʻana i nā hua manu a me nā ʻōpae.' Manaʻo ʻoe pēlā? ʻOiaʻiʻo, he nui ka poʻe ma ko mākou ʻāina e makaʻu nei i ka lohe ʻana i ka huaʻōlelo 'cholesterol'. Ua ʻike mākou he mea ʻino nā meaʻai ʻaila, nā meaʻai palai, a me nā ʻiʻo momona no ke kino. Akā e kahaha paha ʻoe inā e ʻōlelo mākou ʻaʻole maikaʻi ʻole nā ​​​​meaʻai a pau i loaʻa ka cholesterol. I kēia lā ke kamaʻilio nei mākou e pili ana i kekahi mau meaʻai maikaʻi no ke kino a olakino hoʻi, ʻoiai inā he cholesterol kiʻekiʻe ko lākou.

ʻO ka cholesterol maikaʻi, ka cholesterol maikaʻi ʻole: he aha ka ʻokoʻa?

ʻO ka mea mua, e hoʻomaopopo maʻalahi kākou i kēia. ʻAʻole like nā cholesterol āpau i loko o ko kākou kino. ʻElua ʻano nui.

1. LDL (Low-Density Lipoprotein): ʻO kēia ka mea a mākou e kapa nei he 'cholesterol maikaʻi ʻole' . I ka ʻōlelo maʻalahi, hōʻiliʻili ia e like me ka wax ma nā paia o ko mākou mau kīʻaha koko a hiki ke ālai iā lākou. Ua like ia me ka lepo i loko o kahi paipu wai e paʻa mālie ana.

2. HDL (High-Density Lipoprotein): ʻO kēia ka mea a mākou e kapa nei he 'cholesterol maikaʻi' . ʻO ka hana a HDL, ʻo ia ke hōʻiliʻili i ka cholesterol maikaʻi ʻole (LDL) i hōʻiliʻili ʻia i loko o nā aʻa a lawe iā ia i ko mākou akepaʻa kahi e hiki ai ke hana ʻia. I nā huaʻōlelo ʻē aʻe, ua like ka HDL me kahi kaʻa ʻōpala, e hoʻomaʻemaʻe ana i nā aʻa.

ʻAe, e nānā kākou i nā meaʻai hiki iā ʻoe ke ʻai me ka makaʻu ʻole ʻoiai inā he cholesterol kou, a me nā meaʻai maikaʻi no ke kino.

Hua manu: He hoaaloha i makaʻu mau

Ke noʻonoʻo ka hapa nui o ka poʻe i nā hua manu, manaʻo lākou i ka cholesterol. ʻAe, aia kekahi ʻoiaʻiʻo i kēlā. Aia i loko o kahi hua manu nui ma kahi o 169 milligrams o ka cholesterol. ʻO ka nui o ka ʻai i ʻōlelo ʻia i kēlā me kēia lā ma kahi o 300 milligrams. Inā he kiʻekiʻe ka cholesterol o kekahi o kou ʻohana, ʻōlelo nā kauka e kaupalena iā ia i 200 milligrams i kēlā me kēia lā.

Akā... he meaʻai nui nā hua manu i piha i nā wikamina, ka hao, a me ka protein. He haʻahaʻa loa hoʻi lākou i ka momona saturated . No laila, ʻo ka ʻai ʻana i ʻekolu a ʻehā paha hua manu holoʻokoʻa i ka pule he mea maikaʻi ia. ʻO ka pilikia ma ʻaneʻi ka yolk. Inā hopohopo ʻoe e pili ana i ka cholesterol, hiki iā ʻoe ke ʻai wale i ka keʻokeʻo hua manu. Ma kēlā ala e loaʻa ai iā ʻoe ka protein me ka ʻole o ka cholesterol.

ʻO ka Salemona a me nā sardines: ka hoaaloha o ka puʻuwai i loko o ka kini

E noʻonoʻo kākou e pili ana i ka iʻa i loko o ka pahu (salmon/sardines) a kākou a pau e makemake ai e ʻai. Loaʻa i kahi pahu sardines i loko o ka ʻaila ma kahi o 131 milligrams o ka cholesterol. Eia nō naʻe, manaʻo ka American Heart Association he meaʻai olakino kēia no ka puʻuwai - akā inā ʻai ʻia me ke kaulike . He pae maikaʻi ka ʻai ʻana i ʻelua lawelawe ʻana o ka salmon/sardines he 115-gram i ka pule.

ʻO ke kilokilo o kēia mau iʻa, ʻo ia nā waikawa momona omega-3 . ʻAʻole hiki i ko mākou kino ke hana i kēia mau mea, pono mākou e loaʻa iā lākou mai kā mākou meaʻai. Kōkua nā Omega-3 i ka hoʻomalu ʻana i ke ʻano momona i loko o ko mākou koko i kapa ʻia ʻo triglycerides. Inā piʻi kēia mau triglycerides, hiki ke hōʻino i ka puʻuwai.

ʻŌpae, Heʻe, a me ka Pāpaʻi (Pūpū): Mai makaʻu, e koho naʻauao

Ke noʻonoʻo ʻoe i ka ʻōpae, hiki mai ka cholesterol i ka noʻonoʻo. Inā ʻoe e ʻai ma kahi o 12 mau ʻōpae nui, e hoʻohui ʻoe ma kahi o 130 milligrams o ka cholesterol i kou kino. Akā ʻo ka mea kupanaha, ʻo kēia nui o ka ʻōpae he liʻiliʻi loa ka momona, ma kahi o 2 grams. Akā, ʻo ka ʻōpae he meaʻai waiwai i nā meaola e like me nā huaora B, protein, selenium, a me ka zinc. ʻO nā waikawa momona unsaturated i loko o ka ʻōpae e kōkua pū i ka hoʻonui ʻana i ka pae o ka cholesterol maikaʻi (HDL) i loko o ko mākou kino.

No laila, ma hope o ke kamaʻilio ʻana me kāu kauka, ʻaʻole ia he mea nui ka ʻai ʻana i kahi ʻōpae liʻiliʻi i hoʻokahi a ʻelua paha i ka pule. ʻO nā meaʻai kai e like me ka pāpaʻi a me ka heʻe he haʻahaʻa ko lākou cholesterol ma mua o ka ʻōpae. ʻOi aku ka maikaʻi o nā koho ʻana he mau meaʻai e like me nā clams a me nā mussels. He haʻahaʻa lāua i ka cholesterol a me ka momona.

E akamai i ke koho ʻana i nā ʻiʻo.

Ke nānā aku nei i ka papa ʻaina, me he mea lā he haʻahaʻa ka cholesterol o ka pipi, akā ʻokoʻa ka ʻoiaʻiʻo. E nānā kākou i kēia ma kahi papa ʻaina.

Maopopo iā ʻoe? ʻAʻole ka pilikia i ka cholesterol ponoʻī, akā , i ka nui o ka momona e hele mai me ka ʻiʻo. No laila, inā ʻoe e ʻai i ka ʻiʻo, e koho i nā ʻiʻo wīwī, e wehe ana i nā ʻāpana momona, momona. Inā ʻoe e ʻai i ka pipi, e koho i nā ʻoki wīwī (filet, sirloin). ʻOi aku ka maikaʻi, e ʻai i nā ʻiʻo haʻahaʻa momona, e like me ka moa ʻili ʻole.

He ʻike hou iki...

Wahi a kekahi poʻe he haʻahaʻa ka cholesterol o ka pipi hānai mauʻu. Akā ua hōʻike ʻia e ka noiʻi inā like ka nui o ka momona, ʻaʻohe ʻokoʻa koʻikoʻi o nā pae cholesterol. Eia nō naʻe, ʻoi aku ka nui o nā omega-3 o ka pipi hānai mauʻu, akā he ʻoi aku ka nui o ka momona momona.

ʻAʻole hiki iā ʻoe ke ʻai i ka nui āu e makemake ai? Hiki iā ʻoe, ma kēia ʻano!

ʻAʻole kēia mau mea a pau e ʻōlelo aku ʻaʻole pono ʻoe e ʻai i kāu mau meaʻai punahele, akā he kiʻekiʻe iki lākou i ka cholesterol (a ʻaʻole paha olakino loa). Inā olakino kāu ʻai i ka hapa nui o ka manawa, ʻaʻohe hewa o ka ʻai ʻana i kāu mau meaʻai punahele i kēlā me kēia manawa . ʻO ka pilikia ka ʻai ʻana iā lākou i kēlā me kēia lā. ʻO ke kī ma ʻaneʻi, ʻo ke kaulike a me ka hoʻomalu ʻana .

Inā he mau hopohopo kāu e pili ana i ka cholesterol a inā he maʻi puʻuwai ko kekahi o kou ʻohana, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke kamaʻilio me kāu kauka ʻohana a loaʻa ka ʻōlelo aʻoaʻo no ka papaʻai kūpono loa iā ʻoe.