Ua ʻike paha ʻoe i kou hele ʻana i ka hale kūʻai nui ua kapa ʻia kekahi mau margarine, yogurt, a me nā berena he "Heart Healthy." ʻŌlelo kekahi mau ʻeke pauka waiū a me nā biscuits "Omega-3 i hoʻohui ʻia." E like me kēia, kapa mākou i nā meaʻai i loaʻa nā meaolaola i loaʻa ʻole i loko o ka meaʻai akā ua ʻōlelo ʻia he maikaʻi no ko mākou olakino he "Functional Foods." No laila i kēia lā, e nānā kākou i ke ʻano maoli o kēia mau mea, he maikaʻi anei lākou no ko mākou kino, a pono anei mākou e koho iā lākou?
Nā Hoaaloha o ka Puʻuwai: Nā Stanols a me nā Sterols o nā Mea Kanu
He mea hou paha kēia mau inoa ʻelua iā ʻoe. I ka ʻōlelo maʻalahi, ʻelua mau hui i loaʻa maoli i nā huaʻai, nā mea kanu, nā nati, a me nā hua. ʻO ka mea kupanaha, ua like loa ko lākou ʻano me ka cholesterol i loko o ko kākou kino.
No laila he aha ka pōmaikaʻi iā mākou mai kēia?
E noʻonoʻo e like me ko kākou ʻōnaehana hoʻoheheʻe ʻana he alanui. Ke hele nei ka cholesterol i loko o ka meaʻai a kākou e ʻai ai ma kēia alanui a hoʻāʻo e komo i loko o ko kākou mau kīʻaha koko. Akā, ua like kēia mau Plant Stanols a me Sterols me nā mākaʻi kaʻa . Ke ālai nei lākou i ke alanui no kēlā mau kaʻa i kapa ʻia he cholesterol a keʻakeʻa nei iā lākou mai ke komo ʻana i loko o ko kākou koko. ʻO ka hopena, ua waiho ʻia ka cholesterol i loko o ko kākou mau kīʻaha koko, e pani ana iā lākou a e hōʻemi ana i ka pilikia o ka maʻi puʻuwai.
Hiki i kēia ke hōʻemi i nā pae o ka LDL (Low-Density Lipoprotein), a mākou e kapa nei ʻo "cholesterol maikaʻi ʻole."
Ua hōʻike ʻia nā noiʻi e hiki i ka hoʻohui ʻana i 2 grams o Plant Stanols a i ʻole Sterols i kāu papaʻai i kēlā me kēia lā ke hōʻemi i kāu pae cholesterol maikaʻi ʻole (LDL) ma 5% a 15% i loko o kekahi mau pule. Inā ʻoe e hoʻohana mua i ka pata a i ʻole ka margarine, he manaʻo maikaʻi paha e hoʻololi i kahi margarine i hoʻohui ʻia kēia mau mea. Akā e hoʻomanaʻo, aia pū kekahi momona i loko o kēia mau mea, no laila ʻaʻole maikaʻi ke hoʻohana ʻoi aku ma mua o ka nui i ʻōlelo ʻia .
ʻO ka fiber - He mea kūlohelohe anei? He maikaʻi anei ka hoʻohui ʻana i ka fiber?
He mea kūlohelohe ka fiber i loaʻa i nā meaʻai mea kanu. ʻO nā meaʻai waiwai i ka fiber e komo pū me nā huaʻai, nā mea kanu, nā legumes (e like me nā pī, nā pi, nā lentil), a me nā palaoa piha (e like me ka buckwheat, oats, a me ka laiki ʻeleʻele).
Akā i kēia manawa, ua hana nā mea hana meaʻai i nā olonā pauka ʻono ʻole, i hana ʻia me ke akamai. Hoʻohui ʻia lākou i nā meaʻai a mākou e noʻonoʻo ʻole ai. Hoʻohui ʻia lākou i kekahi mau ʻano berena, nā cereals kō, a me ka yogurt. Inā ʻoe e nānā i ka lepili ke kūʻai ʻoe i ka meaʻai, e ʻike paha ʻoe ua helu ʻia lākou he Inulin, Maltodextrin, Polydextrose , a i ʻole Chicory fiber .
Pehea e kōkua ai ka fiber i ka puʻuwai?
He mea maikaʻi loa ka fiber e kōkua ai i ka hoʻohaʻahaʻa ʻana i ko kākou pae cholesterol. A inā ʻai ʻoe i ka fiber lawa, hiki iā ʻoe ke hōʻemi i kou pilikia o ka maʻi puʻuwai, ka maʻi diabetes type 2, a me ka momona. ʻO ka pilikia, ʻaʻole loaʻa i ka hapa nui o kākou ka nui o ka fiber e pono ai i kēlā me kēia lā.
"He mea maikaʻi paha ka hoʻohui ʻana i ka fiber i ka berena a i ʻole ka cereal. Eia nō naʻe, ʻaʻole maopopo i nā kānaka ʻepekema inā hāʻawi kēia mau fiber i hoʻohui ʻia i nā pono olakino like me ka fiber kūlohelohe i loko o ka oats, ka laiki ʻeleʻele, a me nā mea kanu," wahi a nā mea ʻai meaʻai.
No laila, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ka hoʻohui ʻana i nā meaʻai he nui i ka fiber - ʻo ia hoʻi, nā greens e like me ka kale, plantains, spinach, gotu kola, beans, lentils, chickpeas, oats, ʻuala, a me ka cassava - i kāu papaʻai.
I ka awelika, pono ka wahine ma kahi o 25 grams o ka fiber i kēlā me kēia lā, a pono ke kāne ma kahi o 38 grams.
Omega-3 - Ua like anei nā Omega-3 a pau?
He mau momona "maikaʻi" koʻikoʻi nā Omega-3 no ko kākou kino. Loaʻa lākou i nā iʻa ʻaila e like me ka sālemona, ka tuna, ka sardine, a me ka herring. Loaʻa pū lākou i nā ʻāpana liʻiliʻi i nā nati e like me ka walnuts, nā ʻalemona, a me nā hua flax.
Pehea e hiki ai ke kōkua i ka puʻuwai?
Kōkua nā Omega-3 i ka pale ʻana i ka hōʻiliʻili ʻana o ka palaki pipili i loko o ko kākou mau kīʻaha koko, hiki ke pani i nā aʻa a hoʻoulu i nā hōʻeha puʻuwai a me nā hahau. Kōkua pū nā Omega-3 i ka pale ʻana i nā mele puʻuwai kūpono ʻole a hoʻemi i nā triglycerides, kahi ʻano momona maikaʻi ʻole i loko o ke koko.
Akā, aia kekahi mea nui e pono ai kākou e ʻike ma ʻaneʻi.
ʻEkolu mau ʻano nui o ka Omega-3: DHA, EPA, a me ALA .
- DHA a me EPA: ʻO kēia nā ʻano ʻelua i ʻoi aku ka maikaʻi no ka puʻuwai. Loaʻa nui lākou i ka iʻa ʻaila .
- ALA: Loaʻa kēia i nā meaʻai mea kanu (e like me nā hua flax, walnuts). ʻOiai hiki i ko mākou kino ke hoʻololi i kēia i ALA, DHA, a me EPA, hana ia pēlā ma nā ʻāpana liʻiliʻi loa.
Eia ka pilikia. ʻO ka nui o nā meaʻai āu e ʻike ai ma ka hale kūʻai e koi ana ua hoʻohui ʻia ka Omega-3 - yogurt, margarine, berena, waiū soy, hua manu, a pēlā aku - ua hoʻohui ʻia i ke ʻano mea kanu i kapa ʻia ʻo ALA . No laila, ʻaʻole paha e hāʻawi kēia mau mea i nā pono olakino puʻuwai like me ka iʻa. A i kekahi manawa he liʻiliʻi loa ka nui i hoʻohui ʻia.
| Meaʻai | Pehea e hiki ai ke kōkua i ka puʻuwai? | Ka nui i ʻōlelo ʻia |
|---|---|---|
| Nā Stanols/Sterols o nā mea kanu | Hoʻopale i ka omo ʻana o ka cholesterol i loko o ke ala ʻai. Hoʻemi i ka cholesterol maikaʻi ʻole (LDL). | Ma kahi o 2 grams i ka lā. |
| ʻO ke olonā | Hoʻemi i nā pae kolesterol holoʻokoʻa. Hoʻemi i ka pilikia o ka maʻi puʻuwai a me ka maʻi diabetes. | ~25g i ka lā no nā wahine, ~38g no nā kāne. |
| ʻO Omega-3 (ʻoi aku ka DHA/EPA) | Kāohi i ka hoʻokumu ʻia ʻana o ka plaque i loko o nā kīʻaha koko. Hoʻēmi i nā triglycerides. Kāohi i ka puʻuwai puʻuwai kūpono ʻole. | ʻAi ʻana i ka iʻa ʻaila ma ka liʻiliʻi he ʻelua manawa i ka pule. |
I ka hopena, he aha ke koho maikaʻi loa?
Hiki i nā meaʻai hana ke lilo i mea hoʻohui maikaʻi i kā mākou papaʻai. Akā ʻo ka mea nui e pono ai kākou a pau e hoʻomaopopo, ʻaʻole hiki i kahi "meaʻai hana" ke pani i kahi papaʻai kaulike a kūlohelohe.
Pono ʻoe e loaʻa ka hapa nui o nā meaolaola āu e pono ai mai nā meaʻai holoʻokoʻa . ʻO ia hoʻi:
- Nā huaʻai a me nā mea kanu hou
- Nā palaoa holoʻokoʻa (buckwheat, oats, laiki bran)
- Waiū momona haʻahaʻa a me nā meaʻai waiū
- Iʻa a me nā ʻiʻo wiwi
- Nā legumes e like me nā lentils, chickpeas, a me nā pīni ʻōmaʻomaʻo
ʻAʻohe hōʻike maopopo e hiki ke hoʻokō ʻia nā pono olakino piha o ka paʻakikī o nā meaʻai i loaʻa i loko o kēia mau meaʻai kūlohelohe ma ka ʻai ʻana i nā meaʻai me nā meaʻai i hoʻohui ʻia i hana ʻia.
Inā loaʻa iā ʻoe ka maʻi puʻuwai a i ʻole kekahi maʻi olakino ʻē aʻe, e kamaʻilio me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu papaʻai a i ʻole ka hana ʻana i kekahi mau koho papaʻai nui. ʻO ia ke kanaka maikaʻi loa e ʻōlelo aku i ka mea maikaʻi loa iā ʻoe.
Leka Lawe-Home
- ʻO nā meaʻai hana, ʻo ia nā meaʻai i hoʻohui ʻia i nā meaolaola e hoʻolaha ana i ke olakino akā ʻaʻole i loaʻa maoli.
- ʻO nā Plant Stanols/Sterols, Fiber, a me Omega-3 kekahi o nā meaʻai i hoʻohui pinepine ʻia no ke olakino puʻuwai.
- ʻOiai he mea pono kēia mau mea, ʻo ke kumu o ke ola olakino kahi ʻai kaulike i haku ʻia me nā meaʻai kūlohelohe e like me nā mea kanu hou, nā huaʻai, a me nā palaoa holoʻokoʻa.
- Loaʻa pinepine i nā mea hoʻopihapiha Omega-3 i kūʻai ʻia ma ka hale kūʻai ka ALA mea kanu, ʻaʻole ia he mea pono pololei no ka puʻuwai e like me ka DHA/EPA i loaʻa i ka iʻa.
- E kūkākūkā mau me kāu kauka ma mua o ka hoʻololi ʻana i kāu meaʻai, ʻoiai inā he maʻi kou.
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