Pono anei mākou e hoʻololi i kāu lumi kuke e hōʻemi i ka cholesterol? (ʻAi Cholesterol Haʻahaʻa)

Ua haʻi aku ke kauka iā ʻoe ua kiʻekiʻe iki kou pae cholesterol? A i ʻole ua hoʻoholo ʻoe e hoʻohaʻahaʻa i kāu cholesterol no ka mea makemake ʻoe e olakino? Ua hoʻoholo paha ʻoe e hana i kekahi hoʻoikaika kino maikaʻi, e hoʻemi i ke kaumaha, a hahai i ka papaʻai haʻahaʻa cholesterol. He hoʻoholo maikaʻi kēlā! Akā aia kahi pilikia liʻiliʻi... Ua piha mau kāu lumi kuke i nā meaʻai āu e makemake ai e ʻai, akā ʻaʻole anei ia he mea maikaʻi no kou kino?

No laila, ua hiki i ka manawa e hāʻawi i kāu lumi kuke i kahi 'nānā' iki. Mai hopohopo, ʻaʻole pono kēia e wāwahi i nā paia, kūʻai i nā mīkini hou, a pena paha i nā keʻena. E hana mākou i kahi hoʻololi maʻalahi loa, akā he hopena maikaʻi loa. Eia ka ʻōlelo a nā mea lapaʻau meaʻai. ʻO ka mea mua, e hoʻopau i nā meaʻai maikaʻi ʻole e like me ka hiki. A laila, e hoʻopiha i kāu lumi kuke me nā meaʻai olakino naʻau. ʻO ka mea hope loa, e aʻo pehea e mālama pono ai a hoʻomākaukau i kēlā mau meaʻai olakino. E nānā kākou pehea e hana ai i kēia?

ʻO ka mea mua, e wehe kākou i nā ʻaila 'maikaʻi ʻole' mai ka lumi kuke mai.

I kekahi manawa, ʻo ke ala maʻalahi loa e hoʻomaʻamaʻa ai i ka papaʻai haʻahaʻa-cholesterol, ʻo ia ka wehe ʻana i nā meaʻai maikaʻi ʻole mai kou home. No laila e lawe i kahi ʻeke nui, e wehe i nā keʻena, ka pahu hau, a me nā papa, a hoʻomaka.

ʻO ka mea mua, pono kākou e ʻimi i ka ʻenemi nui loa. ʻO ia hoʻi, nā meaʻai i hana ʻia me nā momona trans. Ua ʻike ʻia kēia ʻano 'momona trans' e hoʻonui i ka pae o ka 'cholesterol maikaʻi ʻole' (LDL - Low-Density Lipoproteins) i loko o ko kākou kino. Ua pili pono kēia cholesterol maikaʻi ʻole i ka maʻi puʻuwai. ʻAʻole wale ia, hoʻemi pū nā momona trans i ka pae o ka 'cholesterol maikaʻi' (HDL - High-Density Lipoproteins) he mea pono ia no ko kākou kino.

Pono ka hapa nui o nā pūʻolo meaʻai i kēia manawa i ka lepili meaʻai e papa inoa i ka nui o ka momona trans. Akā inā he mau pūʻolo biscuit kahiko kāu, nā hui keke, a i ʻole margarine i loko o kāu keʻena, e nānā e ʻike inā loaʻa iā lākou nā huaʻōlelo "hydrogenated" a i ʻole "partial hydrogenated" i helu ʻia ma ka papa inoa o nā mea hoʻohui. Inā loaʻa, ʻo ia hoʻi he momona trans ko lākou. Inā loaʻa, e hoʻolei aku iā lākou me ke kānalua ʻole. Manaʻo ka American Heart Association ʻaʻole e ʻoi aku ma mua o 1% o kāu mau calorie i kēlā me kēia lā mai ka momona trans.

E ho'ōki kākou i ka lawe ʻana mai i ka momona momona i ka home.

E noʻonoʻo ʻaʻole pono e kūʻai i ka ʻāpana pipi hope loa i loko o ka pahu ʻiʻo o ka pahu hau a i ʻole ka waiū holoʻokoʻa hope loa i loko o ka hale. ʻO ka momona paʻa kekahi kumu e hoʻonui ai i kā mākou pae cholesterol maikaʻi ʻole (LDL).

ʻO ke ala maikaʻi loa e hōʻemi ai i ka momona momona, ʻo ia ka hōʻemi ʻana i nā huahana holoholona. ʻO ia hoʻi nā mea e like me ka pipi, ka puaʻa, ka puaʻa, a me ka sausage. A me nā mea e like me ka waiū momona piha, ka tīhi, a me ka pata. Akā , e ʻai i ka moa ʻili ʻole, ka iʻa (e.g., mackerel, tuna), a me nā legumes (e.g., chickpeas, lentils).E hoʻomaʻamaʻa i nā kumu protein haʻahaʻa momona e like me: E koho i ka waiū momona haʻahaʻa a me ka yogurt.

E hoʻopiha kākou i ka lumi kuke me nā aila olakino puʻuwai

ʻO kekahi o nā mea huna nui o ka ʻai haʻahaʻa cholesterol, ʻo ia ke pani ʻana i nā momona maikaʻi ʻole me nā momona maikaʻi. E hoʻomaopopo kākou i kēia mau momona ma nā huaʻōlelo maʻalahi.

E hoʻololi kākou i nā palaoa piha momona ma kahi o ka berena keʻokeʻo a me ka laiki keʻokeʻo.

He haʻahaʻa loa ka waiwai meaʻai o ka berena keʻokeʻo, ka pasta i hana ʻia mai ka palaoa keʻokeʻo, nā keke, a me nā keke he nui. Loaʻa paha iā lākou nā momona trans a i ʻole nā ​​​​momona saturated.

Akā, kūʻai i nā huahana i hana ʻia mai nā palaoa piha a i ʻole kā lākou palaoa.

Eia kekahi laʻana, ʻo ka ʻoka, ka laiki ʻeleʻele, ka palaoa atta, ka urad dal, a me ka bale. Hiki i kēia mau mea ke kōkua iā ʻoe e hoʻohaʻahaʻa i kāu cholesterol ma nā ʻano he nui.

• ʻO ka mea mua, ʻaʻohe cholesterol a momona momona i loko o kēia mau palaoa.
• ʻO ka lua, ʻo nā mea e like me ka oats he kiʻekiʻe i ka fiber hiki ke hoʻoheheʻe ʻia. Kōkua maoli kēia fiber i ka hoʻopaʻa ʻana i ka cholesterol a wehe iā ia mai ke kino.
• A he mea maikaʻi loa nā meaolaola i loko o kēia mau mea no kou puʻuwai (a me nā ʻāpana ʻē aʻe o kou kino pū kekahi). E hoʻomau nā kalapona paʻakikī iā ʻoe i ka ikaika i ka lā a pau.
• Mālama ka fiber iā ʻoe i ka māʻona no ka manawa lōʻihi, kahi e kōkua ai iā ʻoe e hoʻōki i ka ʻai pinepine ʻana i ka meaʻai māmā.

E hoʻomākaukau kākou i nā mea kanu a me nā huaʻai i kahi ʻano e maʻalahi ai ka ʻai ʻana.

E hoʻomaʻemaʻe i ka ʻeke mea kanu i loko o kāu friji a hoʻopiha iā ia me nā ʻano mea kanu a me nā huaʻai like ʻole. Loaʻa i nā mea kanu a me nā huaʻai ka nui o ka fiber soluble i ʻōlelo ʻia ma mua, a me nā meaola i kapa ʻia he phytochemicals e kōkua i ka pale ʻana i nā maʻi puʻuwai.

Akā, ʻaʻole lawa ka lawe wale ʻana mai i kēia mau mea a waiho i loko o ka pahu hau. Pono mākou e hoʻomākaukau iā lākou i kahi ala e maʻalahi ai ke ʻai.

No laila, e ʻokiʻoki i nā mea kanu (e like me ke kāloti, kukama) a me nā huaʻai (e like me ka mango, papaya, paina) ma mua, e hoʻokomo iā lākou i loko o nā pahu paʻa, a mālama iā lākou i loko o ka friji. I hiki iā ʻoe ke hopu iā lākou i ka wā e pōloli ai ʻoe. Eia kekahi, e kau i nā huaʻai e like me nā ʻāpala a me nā pea i loko o kahi hīnaʻi nani ma ka papa ʻaina. Ke ʻike ʻoe iā lākou, makemake ʻoe e ʻai hou aku.

E hana kākou i kahi lumi kuke e maʻalahi ai a ʻoi aku ka leʻaleʻa o ka kuke ʻana a me ka māla ʻana.

Inā maʻemaʻe, hoʻonohonoho pono, a nani hoʻi kou lumi kuke, e ʻoi aku kou makemake e kuke i loko o ka lumi kuke. A laila e emi ana kāu ʻai ʻana ma ka hale kūʻai meaʻai a me ka meaʻai wikiwiki.

• E loaʻa iā ʻoe kekahi mau mea hana maikaʻi: Inā he pā ʻaʻole e pipili kāu, hiki iā ʻoe ke kuke me ka pata a me ka ʻaila liʻiliʻi. Inā he mau pahi ʻoi a maikaʻi kāu, ʻaʻole ia he hana luhi ka ʻoki ʻana i nā mea kanu. Inā he mokuahi kāu, hiki iā ʻoe ke hoʻolapalapa i nā mea kanu me ka ʻole o ka ʻaila.
• E mālama pono i ka lumi kuke:E mālama pono i kāu mau ʻōmole mea ʻala. Ma kēlā ʻano, hiki iā ʻoe ke hana i nā meaʻai ʻono me ka hoʻohana ʻole ʻana i nā mea ʻala momona nui. E mālama pono i kāu mau ipu meaʻai plastik. Ma kēlā ʻano, ʻoi aku ka maʻalahi o ka hoʻomākaukau ʻana i nā meaʻai olakino a waiho i loko o ka friji.
• E hana i kahi e ʻai pū ai: E hoʻokaʻawale i nā mea pono ʻole mai ka lumi kuke a me ka papa ʻaina, a e hana i kahi e hiki ai i ka ʻohana holoʻokoʻa ke noho pū, kamaʻilio, a hauʻoli i ka ʻai. E pale aku kēia i ka poʻe mai ka hopu ʻana i ka meaʻai mai loko mai o nā keʻena a me ka pahu hau.

E hoʻāʻo e hana i kēia mau hoʻololi liʻiliʻi i loko o kāu lumi kuke. He hoʻopukapuka kālā maikaʻi loa ia i kāu mau pae cholesterol, a me ke olakino o kou ʻohana holoʻokoʻa. Inā makemake ʻoe e ʻike hou aʻe e pili ana i kēia, mai poina e kamaʻilio me kāu kauka ʻohana.