Kiʻekiʻe ka cholesterol? E ʻike pono kākou i nā meaʻai maikaʻi a maikaʻi ʻole e ʻai!

Ua haʻi aku ke kauka iā ʻoe ua kiʻekiʻe kou pae cholesterol koko? Ke hana ʻia kēlā, hopohopo nui ʻoe no ka mea e ʻai ai a me ka mea ʻaʻole e ʻai, ʻeā? Mai hopohopo, he pilikia ia i loaʻa i nā poʻe he nui. I kēia lā, e kamaʻilio mākou e pili ana i kēia, i ka mea e hana ai, ma ke ʻano maʻalahi loa, me he mea lā e haʻi aku ana mākou i kahi hoaaloha.

ʻO ka mea mua, he aha ka cholesterol?

I ka ʻōlelo maʻalahi, he ʻano momona ka cholesterol e pono ai ko kākou kino. He mea nui ia no nā mea he nui, mai ke kūkulu ʻana i ko kākou mau cell a hiki i ka hana ʻana i nā hormones. Akā hoʻomaka ka pilikia ke nui loa ia i loko o ke kino.

Aia ʻelua ʻano cholesterol i loko o ko kākou koko.

1. LDL (Low-Density Lipoprotein): ʻO kēia ka mea a mākou e kapa nei he "cholesterol maikaʻi ʻole." Ke hōʻiliʻili kēia mau mea, hōʻiliʻili lākou i loko o ko mākou mau kīʻaha koko, e hoʻohaiki ana iā lākou a hoʻomākaukau i ke ala no nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau ʻana.

2. HDL (High-Density Lipoprotein): Kāhea mākou i kēia he "cholesterol maikaʻi". Hoʻopau ia i ka cholesterol maikaʻi ʻole mai nā aʻa a lawe iā ia i ke akepaʻa. No laila ua like ia me ko mākou hoaaloha.

ʻO ka meaʻai a mākou e ʻai ai e hoʻonui pololei i ka pae o ka cholesterol maikaʻi ʻole (LDL) i loko o ko mākou koko. ʻO nā momona momona a me nā momona trans, ʻoiai nā mea i loaʻa i nā huahana holoholona, ​​​​nā huahana waiū, a me kekahi mau aila (e like me ka ʻaila pama a me ka ʻaila niu), nā kumu nui ma aneʻi.

E hoʻohaʻahaʻa maoli anei ka hōʻemi ʻana i nā meaʻai e hoʻokiʻekiʻe ai i ka cholesterol i kou mau pae?

ʻAe, ʻoiaʻiʻo! Hiki iā ʻoe ke hana i kahi ʻokoʻa nui ma ka hoʻohui ʻana a me ka wehe ʻana i nā mea mai kāu papaʻai. ʻO ka hoʻohui ʻana i nā huaʻai, nā mea kanu, nā legumes, nā nati, a me nā momona maikaʻi e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole (LDL).

No laila, e nānā kākou i nā mea e pono ai mākou e lawe mai mai ka hale kūʻai mai a me nā mea e pono ai mākou e hoʻolei aku.

He aha nā meaʻai maikaʻi loa e hoʻohui i ka meaʻai?

Nā huaʻai, nā mea kanu a me nā mea kanu

Pono kēia mau mea e lilo i kumu no kāu papaʻai. E ʻai i nā huaʻai a me nā mea kanu kala. E noʻonoʻo i nā hua ʻai, nā hua waina, nā ʻalani, nā ʻāpala, nā tōmato, nā ʻuala, ka broccoli, ka spinach, kale, ka spinach, ka paukena, ka zucchini, a pēlā aku. ʻAʻohe cholesterol maoli kēia mau meaʻai a haʻahaʻa loa i ka momona. He kiʻekiʻe nō hoʻi lākou i ka fiber, kahi e hōʻemi ai i ka omo ʻana o ka cholesterol i loko o ke kino.

Nā huaʻai holoʻokoʻa

E hoʻohui i ka ʻoka, ka bale, ka quinoa, a me nā berena palaoa piha a me nā pasta i kāu papaʻai. ʻO ka fiber hiki ke hoʻoheheʻe ʻia i loko o kēia mau meaʻai e kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole. He maʻamau maikaʻi ka ʻai ʻana i kekahi mau ʻoka no ka ʻaina kakahiaka. Akā i ka wā e pili ana i nā cereals i hoʻopaʻa ʻia,Mai poina e nānā i ka lepili e koho i nā mea me ke kō a me ka paʻakai liʻiliʻi.

ʻIʻo, iʻa a me nā nati

E koho i ka moa ʻili ʻole a me ka pelehū. Inā ʻoe e ʻai i ka ʻiʻo ʻulaʻula (pipi, puaʻa), e koho i nā ʻoki wiwi . E pale i nā ʻiʻo i hana ʻia e like me nā sausage a me nā meatballs i ka hiki.

Akā, e hoʻohui i nā legume waiwai i ka protein e like me ka chickpeas, lentils, peas, a me ka soybeans i kāu papaʻai. He mea maikaʻi loa kēia no ka puʻuwai.

Nā meaʻai waiwai i ka Omega-3

He ʻano momona kēia i maikaʻi loa no ko kākou puʻuwai. I ka hapanui o ka manawa, ʻaʻole mākou e ʻai nui iā lākou. Loaʻa lākou i nā iʻa ʻaila e like me ka salmon, tuna, mackerel, a me ka herring. Loaʻa pū i nā walnuts, nā hua chia, a me ka flaxseed i wili ʻia nā omega-3s i loaʻa i nā mea kanu.

Nā huahana waiū momona haʻahaʻa a me nā ʻaila "maikaʻi"

I ke kūʻai ʻana i ka yogurt a me ka waiū, e koho i nā ʻano momona haʻahaʻa a momona ʻole paha. Inā ʻoe e ʻai i ka tīhi, e ʻai iki.

E hoʻohana i nā aila mea kanu e like me ka ʻaila ʻoliva, ka ʻaila canola, a me ka ʻaila pua nānālā ma kahi o ka pata no ka kuke ʻana a me ka palai ʻana. Kōkua pū kēia i ka hoʻonui ʻana i nā pae kolesterol "maikaʻi" (HDL).

ʻO nā meaʻai ʻino loa e pale aku ai

Nā meaʻai i loaʻa nā momona trans

ʻO kēia nā ʻano momona ʻino loa. ʻAʻole lākou e hoʻonui wale i ka cholesterol maikaʻi ʻole (LDL), akā e hōʻemi pū i ka cholesterol maikaʻi (HDL). I ko mākou ʻāina, he nui nā huahana bakery (nā mea ʻono, nā ʻōwili, nā biscuits), ka margarine, a me nā meaʻai wikiwiki e loaʻa paha kēia mau mea. Inā ʻōlelo ka lepili meaʻai "ʻaila hydrogenated hapa", aia nā momona trans.

Nā meaʻai kiʻekiʻe i ke kō

ʻOiai ʻaʻole hoʻonui pololei ke kō i ka cholesterol, ʻo ka ʻai ʻana i ke kō nui hiki ke alakaʻi i ka piʻi ʻana o ke kaumaha, ka maʻi diabetes, a me nā pae cholesterol kiʻekiʻe ma muli o nā waihona momona i loko o ke ake. E kaupalena i nā mea inu kō, nā keke, ka ice cream, a me ka kokoleka toffee. E makaʻala hoʻi i nā mea ʻono i hoʻohui ʻia ke kō huna (ketchup, mea ʻono spaghetti), a me kekahi mau cereals kakahiaka .

ʻIʻo i hana ʻia a me ka paʻakai keu

ʻO nā ʻiʻo i hana ʻia e like me ka sausage, bacon, a me ka ham he kiʻekiʻe i ka momona momona a me ka cholesterol. Eia kekahi, ʻo ka nui o ka paʻakai hiki ke hoʻonui i ke koko. Hiki i nā iʻa i loko o ka pahu, nā ʻeke sopa, a me nā noodles koke ke kiʻekiʻe i ka paʻakai. ʻO ka nui o ka paʻakai āu e pono ai i kēlā me kēia lā he emi ma mua o kahi teaspoon. No laila e noʻonoʻo e pili ana i kāu lawe ʻana i ka paʻakai.

E hoʻomanaʻo i kēia mau mea i ke kūʻai ʻana.

• Mai hele i ka hale kūʻai ke pōloli ʻoe: Ke hele ʻoe i ka hale kūʻai ke pōloli ʻoe, ʻoi aku ka nui o kou kūʻai ʻana i ka meaʻai pono ʻole a maikaʻi ʻole hoʻi.
• E heluhelu i nā lepili: E nānā i ka papa inoa o nā mea hoʻohui ma nā ʻeke meaʻai. E papa inoa mua i nā mea hoʻohui koʻikoʻi loa. E koho i nā meaʻai haʻahaʻa i ke kō, ka paʻakai, a me ka momona momona .
• E kamaʻilio me kāu kauka:E kūkākūkā me kāu kauka a meaʻai meaʻai paha no kahi papaʻai kūpono iā ʻoe, ma muli o kou pae cholesterol. Pono paha ʻoe e hoʻomaka e lawe i ka lāʻau lapaʻau.

He mea paʻakikī paha kēia mau hoʻololi ke hana i ka pō hoʻokahi. Akā, e ho'āʻo e hana mālie iā lākou, hoʻokahi i ka manawa. ʻO kēia ka hoʻopukapuka kālā nui loa hiki iā ʻoe ke hana i loko o kou puʻuwai.