He huaʻōlelo hoʻoweliweli iki ka "Cholesterol", ʻeā? Lohe pinepine mākou i kēia huaʻōlelo ke hele mākou e ʻike i ke kauka a i ʻole ke nānā mākou i kahi hoʻāʻo koko. Manaʻo ka poʻe he nui he mea ʻino ka cholesterol i ko mākou kino. Akā ʻo ka ʻoiaʻiʻo, ʻaʻole ia he ʻoiaʻiʻo loa. I kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o ka cholesterol, no ke aha he mea weliweli ka nui o ia mea, a me nā meaʻai e pono ai mākou e makaʻala.
I ka ʻōlelo maʻalahi, he aha ka cholesterol?
E noʻonoʻo i ka cholesterol he mea ʻaila a palupalu i loaʻa i loko o ko kākou mau pūnaewele. He mea nui ia no ko kākou kino. Hana ko kākou akepaʻa i ka cholesterol a kākou e pono ai. He mea nui kēia cholesterol no ka pale ʻana i kēlā me kēia pūnaewele i loko o ko kākou kino a no ka hana ʻana i kekahi mau hormones a me nā huaora.
Akā, eia kahi e hoʻomaka ai ka pilikia. Ma waho aʻe o ka nui o ka mea e pono ai ko mākou kino e hana ʻia e ke akepaʻa, ʻo kekahi o nā meaʻai a mākou e ʻai ai, ʻoiai nā meaʻai holoholona, e hoʻohui pū i ka cholesterol keu i ko mākou kino.
ʻO ka cholesterol "maikaʻi" a me ka cholesterol "maikaʻi ʻole"
Inā ʻoe e nānā i kahi hōʻike koko, e ʻike paha ʻoe i ʻelua ʻano cholesterol i ʻōlelo ʻia: LDL a me HDL.
- LDL (Low-Density Lipoprotein): ʻO kēia ka mea a mākou e kapa nei he "cholesterol maikaʻi ʻole." E noʻonoʻo e like me kahi kaʻa ʻōpala ma ke alanui. Hele kēia cholesterol LDL ma ke kino a hoʻomaka e waiho ma nā paia o nā kīʻaha koko.
- HDL (High-Density Lipoprotein): ʻO kēia ka mea a mākou e kapa nei he "cholesterol maikaʻi." Hana ia e like me ke kaʻa ʻōpala. Hoʻopau ka cholesterol HDL i ka cholesterol maikaʻi ʻole mai nā kīʻaha koko a lawe hou iā ia i ke akepaʻa.
No laila, ʻo ka mālama ʻana i ko kākou pae LDL (cholesterol maikaʻi ʻole) a me ka hoʻokiʻekiʻe ʻana i nā pae HDL (cholesterol maikaʻi) ka mea nui loa no ke olakino.
No ke aha he mea weliweli ka cholesterol kiʻekiʻe?
Ke piʻi ka pae o ka LDL, a i ʻole ka cholesterol maikaʻi ʻole, i loko o ko kākou koko, hoʻomaka kēlā cholesterol keu e waiho ma nā paia o ko kākou mau kīʻaha koko. I ka hala ʻana o ka manawa, kūkulu ʻia ia i loko o kahi papa paʻakikī, e like me ka lepo e pani ana i ka paipu. Ma nā ʻōlelo lapaʻau, kapa mākou i kēia he ' Plaque'.
Hoʻohaiki kēia mau waihona plaque i nā kīʻaha koko mai loko mai. Pale kēia i ke kahe kūpono o ke koko i ka puʻuwai a me ka lolo. ʻO kēia ke kumu nui o nā maʻi koʻikoʻi e like me ka hōʻeha puʻuwai a me ka hahau .
ʻO ia ke kumu e ʻōlelo mai ai nā kauka e mālama mākou i ka nui o ka cholesterol a mākou e ʻai ai mai ka meaʻai a emi mai i ka 300 milligrams i ka lā.
Nā meaʻai kiʻekiʻe i ka cholesterol a mākou e makaʻala ai e pili ana i ka ʻai ʻana
I kēia manawa, e nānā kākou i nā meaʻai a kākou e ʻai ai i ko kākou ola o kēlā me kēia lā me ka ʻike ʻole ʻia, akā hiki ke hoʻonui i ka pae cholesterol.
| ʻAno meaʻai | He aha e ʻike ai |
|---|---|
| Hua moa | ʻOiai he meaʻai olakino nā hua manu, aia ko lākou cholesterol āpau i loko o ka yolk. Hiki i ka yolk hua manu hoʻokahi ke loaʻa ma mua o ka hapalua o ka cholesterol āu e pono ai no ka lā. |
| Kīhi | He meaʻai kiʻekiʻe hoʻi ka tīhi i ka cholesterol. ʻOi loa aku nā tīhi momona piha, inā ʻai mau ʻia, hiki ke hoʻonui koke i nā pae cholesterol. |
| ʻŌpae | ʻOiai he haʻahaʻa ka momona o ka ʻōpae, he mea kupanaha ke kiʻekiʻe o ka cholesterol. ʻOiai kahi lawelawe liʻiliʻi o ka ʻōpae hiki ke hāʻawi i ka hapalua o kāu mau pono cholesterol i kēlā me kēia lā. No laila e makaʻala i ka ʻai ʻana i ka ʻōpae. |
| Nā ʻāpana o loko o nā holoholona | ʻOiai ua waiwai nā ʻāpana holoholona e like me ke akepaʻa, nā puʻupaʻa, a me ka lolo i nā huaora a me nā meaʻai, ua kiʻekiʻe loa hoʻi lākou i ka cholesterol. ʻAʻole maikaʻi loa kēia mau mea no kekahi e hoʻāʻo nei e hoʻohaʻahaʻa i kā lākou cholesterol. |
| Salemona / Sardines | ʻO Sardines, kahi ʻano iʻa i loko o ka pahu, loaʻa pū kekahi nui o ka cholesterol. |
| ʻAi wikiwiki a me ka mea ʻaila | ʻO nā meaʻai momona kiʻekiʻe e like me nā meaʻai palai hohonu, ka laiki palai, nā kottu, nā ʻōwili, a me nā patties he kiʻekiʻe i ka cholesterol. ʻO ka ʻai mau ʻana i kēia mau meaʻai hiki ke hoʻonui i ka cholesterol maikaʻi ʻole (LDL) a hoʻemi i ka cholesterol maikaʻi (HDL). |
No laila he aha kā mākou e ʻai ai? Nā koho olakino me ka cholesterol haʻahaʻa
ʻOiai ke makaʻu nei mākou i nā meaʻai kiʻekiʻe i ka cholesterol, nui nā koho ʻono a olakino hoʻi e hiki ai iā mākou ke koho mai.
| ʻO ke koho olakino | Wehewehena |
|---|---|
| Keʻokeʻo hua manu | ʻAʻohe cholesterol iki o nā keʻokeʻo hua manu. I ka hana ʻana i ka omelet, hiki iā ʻoe ke hoʻohui i kekahi mau keʻokeʻo hua manu i hoʻokahi yolk. |
| Kīhi Momona Haʻahaʻa | E koho i nā tīhi haʻahaʻa momona ma kahi o nā tīhi momona piha. |
| ʻIʻo keʻokeʻo (moa) | E koho i nā ʻiʻo keʻokeʻo e like me ka moa ma kahi o nā ʻiʻo ʻulaʻula e like me ka pipi a me ka puaʻa. ʻOi aku ka maikaʻi inā ʻoe e kuke me ka ʻili i wehe ʻia. |
| Iʻa tuna (i hoʻopaʻa ʻia i loko o ka wai) | ʻOi aku ka haʻahaʻa o ka cholesterol i loko o ka tuna ma mua o nā sardines. He mea kūpono loa ke koho i ka tuna i loko o ka wai ma kahi o ka tuna i loko o ka ʻaila. |
| Nā meaʻai i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha | Hiki iā ʻoe ke pale aku i ka hoʻohui ʻana i ka ʻaila a me ka cholesterol keu ma ka hoʻomoʻa ʻana, ka mahu ʻana, a i ʻole ke kālua ʻana i ka meaʻai ma kahi o ka palai hohonu. |
| Nā legumes e like me nā lentils, chickpeas, a me nā pīni | He mau protein mea kanu kēia. ʻAʻohe cholesterol i loko o nā meaʻai mea kanu. Eia kekahi, kōkua ka fiber i loko o lākou i ka hoʻēmi ʻana i ka cholesterol maikaʻi ʻole i loko o ke koko. |
ʻO ka mea nui loa, ʻo ia ka mālama ʻana i kahi papaʻai kaulike. ʻAʻohe pono e pāpā loa i kekahi meaʻai. Eia nō naʻe, he mea naʻauao ke kaupalena i nā meaʻai kiʻekiʻe i ka cholesterol a hana i kahi no nā koho olakino ʻē aʻe. Inā kānalua ʻoe e pili ana i kāu pae cholesterol, a inā makemake ʻoe i ka ʻōlelo aʻoaʻo no ka hoʻololi ʻana i kāu papaʻai, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ʻohana (kauka) .
Leka Lawe-Home
- He mea nui ka cholesterol no ko mākou kino, akā ʻo ka hoʻonui ʻana i ka nui o ka cholesterol keu mai ka meaʻai he mea ia e hōʻino ai i ke olakino.
- ʻO LDL ka cholesterol "maikaʻi ʻole", ʻo HDL ka cholesterol "maikaʻi". ʻO kā mākou pahuhopu ka hoʻemi ʻana i ka LDL a me ka hoʻonui ʻana i ka HDL.
- Kiʻekiʻe ka cholesterol i nā yolks hua manu, ka tīhi, ka ʻōpae, ke akepaʻa holoholona, a me nā meaʻai wikiwiki i palai hohonu ʻia. E kaupalena i kāu ʻai ʻana i kēia mau mea.
- E hoʻokomo i nā protein mea kanu hou aʻe e like me ka moa, ka iʻa, ka hua manu keʻokeʻo, nā lentil, a me nā chickpeas, a me nā mea kanu a me nā huaʻai i kāu papaʻai.
- E kūkākūkā mau me kāu kauka no ka ʻōlelo aʻoaʻo maikaʻi loa e pili ana i kāu mau pae cholesterol a me ka papaʻai kūpono iā ʻoe.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo