He aha kekahi mau lāʻau lapaʻau cholesterol ʻē aʻe e hiki ke hana me ka ʻole o ka lāʻau lapaʻau?

Ke haʻi aku kāu kauka iā ʻoe he kiʻekiʻe kou cholesterol, e noʻonoʻo paha ʻoe, "He aha hou aʻe kaʻu e hana ai ma waho aʻe o ka lawe ʻana i ka lāʻau lapaʻau?" Nui nā huahana kūlohelohe a me nā mea hoʻohui ma ka mākeke i kēia lā e koi ana e hoʻohaʻahaʻa i ka cholesterol. Akā ma mua o ka hoʻohana ʻana i kekahi o kēia mau huahana, he mea nui e kamaʻilio me kāu kauka. ʻOiai he kōkua paha kekahi mau huahana, ʻaʻole paha kūpono kekahi iā ʻoe. Eia kekahi, inā ʻoe e lawe nei i ka lāʻau lapaʻau no kekahi maʻi ʻē aʻe, aia kahi manawa e launa pū ai lākou me nā huahana hou āu e lawe nei.

Hiki iaʻu ke kūʻai i nā lāʻau lapaʻau cholesterol me ke kauoha ʻole?

I ka ʻōlelo maʻalahi, ʻaʻole. ʻAʻole hiki iā ʻoe ke kūʻai i nā lāʻau lapaʻau e hoʻohaʻahaʻa i ka cholesterol mai nā hale kūʻai lāʻau me ka ʻole o ke kauoha a ke kauka. Eia nō naʻe, hiki iā ʻoe ke kūʻai i nā mea hoʻohui lāʻau a me nā meaʻai e koi ana e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol.

Maanei pono mākou e hoʻomaopopo i ka ʻokoʻa pololei ma waena o nā "supplements" a me nā "drugs."

• Nā Mea Hoʻohui: ʻO kēia nā mea āu e hoʻohui ai i kāu meaʻai, e like me nā huaora a me nā minelala. ʻOiai ke hele mai nei lākou ma ke ʻano pila a capsule paha, ʻaʻole i ʻae kūikawā ʻia lākou e ho'ōla a kāohi paha i kahi maʻi. Ua hoʻolālā ʻia lākou e kōkua i ka hoʻopiha ʻana i nā meaola i nele i kā mākou meaʻai.
• Nā lāʻau lapaʻau: Hana ʻia kēia mau mea no ka ʻike ʻana, ka mālama ʻana, ka ho'ōla ʻana, a me ka pale ʻana i nā maʻi. Hoʻololi lākou i ke ʻano o ka hana a ko kākou kino. Pono lākou e hoʻāʻo pono ʻia no ka maikaʻi, ka palekana, a me ka pono ma mua o ka ʻae ʻia ʻana no ke kūʻai aku.

Nā mea hoʻohui e koi ana e kōkua i ka hoʻohaʻahaʻa i ka cholesterol

Aia ma lalo iho kekahi o nā mea hoʻohui i kamaʻilio nui ʻia. Akā pono nō hoʻi mākou e makaʻala i nā hōʻike ʻepekema a me ka palekana o kēia mau mea.

Pehea e hoʻohaʻahaʻa ai i ka cholesterol ma o ka ʻai a me ka inu?

ʻOi aku ma mua o nā mea hoʻohui, ʻo ka hoʻololi ʻana i kāu meaʻai ka mea nui loa i ka kaohi ʻana i ka cholesterol. Eia kekahi mau pūʻulu meaʻai koʻikoʻi e hiki ke kōkua iā ʻoe.

Nā meaʻai waiwai i ka fiber

ʻO nā meaʻai mea kanu wale nō ka mea i loaʻa ka fiber. ʻO ka fiber hiki ke hoʻoheheʻe ʻia, ʻoi aku ka loaʻa ʻana i loko o ka oats, bale, lentils, beans, apples, a me nā ʻalani, he mea kōkua nui ia i ka hoʻemi ʻana i ka cholesterol maikaʻi ʻole (LDL).

Nā nati

Hiki i nā nati e like me nā ʻalemona, nā walnuts, a me nā pecans ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol. ʻO ka ʻai ʻana i kahi lima o kēia mau nati i ka lā ua ʻōlelo ʻia e hōʻemi i ka pilikia o ka maʻi puʻuwai. He kumu maikaʻi lākou o ka fiber.

Nā pīni soya

ʻO ka hoʻohui ʻana i nā meaʻai i hana ʻia mai ka soybeans a me ka soy, e like me ka tofu a me ka waiū soy, i kāu papaʻai hiki ke kōkua i ka hoʻemi ʻana i ka LDL cholesterol a me kekahi ʻano momona i kapa ʻia ʻo triglycerides.

Nā Phytosterols

He mau hui kēia i loaʻa maoli i nā mea kanu, e like me ka cholesterol. Hoʻemi lākou i ka omo ʻana o ka cholesterol mai ko kākou ʻōpū. Loaʻa lākou i nā ʻāpana liʻiliʻi i loko o nā palaoa piha, nā mea kanu, a me nā huaʻai. Hoʻohui ʻia lākou i kekahi mau margarine a me nā ʻaʻahu salakeke. Hiki iā ʻoe ke ʻike inā aia lākou ma ka nānā ʻana i ka lepili.

Nā ʻakika momona Omega-3

He kōkua nui kēia i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai. He mea maikaʻi loa ka ʻai ʻana i nā iʻa ʻaila e like me ka salmon, mackerel, herring, a me ka tuna ma ka liʻiliʻi he ʻelua lā o ka pule. Hoʻomalu kēia i ka hoʻokumu ʻia ʻana o nā triglycerides i loko o ke ake. Kōkua pū lākou i ka hōʻemi ʻana i ka hōʻiliʻili ʻana o ka momona (plaque) i loko o nā kīʻaha koko a kaohi i ke kāpili ʻana o ke koko. ʻO ka flaxseed a me ka walnuts he mau meaʻai waiwai i ka omega-3.

ʻO kahi mea āu e pale aku ai: Nā momona Trans

E noho mamao aku mai nā meaʻai i kapa ʻia he "partial hydrogenated" a me "hydrogenated vegetable oils." He mau ʻaila i hana ʻia me ke akamai. Hana ʻia lākou mai:

• Hoʻonui i ka cholesterol maikaʻi ʻole (LDL).
• Hoʻemi i ka cholesterol maikaʻi (HDL).
• Hoʻoulu i ka mumū i loko o ke kino.

Hiki ke loaʻa kēia mau mea i nā mea e like me nā biscuits, nā keke, a me nā meaʻai māmā i hoʻopili ʻia. No laila, he mea nui loa e heluhelu i ka lepili ma mua o ke kūʻai ʻana i kahi meaʻai.

Hoʻomaʻamaʻa no ka noʻonoʻo: ʻO kekahi kōkua i ka kaohi ʻana i ka cholesterol

Me ka ʻai maikaʻi a me ka hoʻoikaika kino, hiki i nā hana e like me ka yoga, tai chi, a me ka noʻonoʻo ʻana ke kōkua i ka hoʻēmi ʻana i kou pae kaumaha a kōkua pololei ʻole i ka kaohi ʻana i kāu cholesterol. Eia nō naʻe, inā he mau maʻi olakino ʻē aʻe kou, he mea naʻauao ke nānā aku i kāu kauka ma mua o ka hoʻomaka ʻana i kahi mea e like me ka yoga.

Inā ʻoe e pilikia nei i ka kaohi ʻana i kāu pae cholesterol ʻoiai ke hana nei i kēia mau mea āpau, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke kamaʻilio me kāu kauka e pili ana i ia mea a lawe i ka lāʻau lapaʻau āna i kuhikuhi ai.