Manaʻo ka poʻe he nui he paʻakai, momona, a kiʻekiʻe i nā calorie nā nati, a ʻoi aku ka pololei, "meaʻai ʻino." ʻIke pinepine ʻia lākou he mea āu e ʻike ai i loko o kahi kīʻaha meaʻai māmā ma kahi hale inu a kūʻai ʻia paha ma kahi kaʻa meaʻai alanui. Akā e kahaha ʻoe i ka ʻike ʻana he hewa loa kēia.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
No ke aha he mea maikaʻi maoli nā nati no ko mākou kino?
ʻO ka ʻoiaʻiʻo, ke ʻōlelo nei nā mea lapaʻau meaʻai i kēia manawa he mea pono kēia mau nati i loko o ka lumi kuke o kēlā me kēia kanaka olakino (ke ʻole, ʻoiaʻiʻo, he maʻi ʻoe iā lākou). No ka mea, he nui nā mea waiwai o kēia mau nati, me ka protein, ka fiber, nā momona monounsaturated olakino, nā huaora, nā meaʻai, a me nā antioxidants .
ʻO ka mea nui, ua hōʻoia nā haʻawina he nui he hiki kupaianaha kēia ʻano nati e hoʻemi i ka pae o ka cholesterol maikaʻi ʻole i loko o ko mākou kino.
Ua hoʻokumu paʻa ʻia kēia i ka makahiki 2003, ua hoʻopuka ka U.S. Food and Drug Administration (FDA) i kahi "koi olakino kūpono" no nā pīnati a me kekahi mau nati lāʻau, e like me nā ʻalemona, nā hazelnuts, nā pecans, nā pistachios, a me nā walnuts. ʻO ia hoʻi, ua ʻae lākou i nā ʻeke meaʻai e ʻōlelo "ʻo ka ʻai ʻana i hoʻokahi auneke (ma kahi o 28 grams) o nā nati i kēlā me kēia lā e hōʻemi i ka pilikia o ka maʻi puʻuwai."
No laila, ʻo kēia ka manawa e nānā hou ai i nā nati. Akā e hoʻomanaʻo, ʻo ke akahai ka mea nui.
ʻO kekahi mau ʻano nati kūikawā i maikaʻi no ka puʻuwai
"Nui nā ʻano nati, akā, ʻaʻole like nā ʻano nati a pau," wahi a nā mea akamai i ka meaʻai. E nānā kākou i kekahi o lākou he mea pono loa.
Nā Walnuts - Maikaʻi no ka lolo a me ka puʻuwai
He meaʻai kupaianaha maoli nā walnuts no ka mea he kiʻekiʻe nā pae o kahi meaʻai waiwai i kapa ʻia ʻo omega-3 fatty acids , i loaʻa pū kekahi i nā iʻa ʻaila e like me ka salmon a me ka tuna.
I ka ʻōlelo maʻalahi, ʻo kēia mau omega-3:
- Hoʻemi ia i nā momona ʻino i kapa ʻia ʻo triglycerides i loko o ko mākou koko.
- Kāohi ia i ka ulu ʻana o nā plaques, ʻo ia nā waihona momona e hana ʻia i loko o nā kīʻaha koko.
- Kōkua nō hoʻi ia i ka pale ʻana i nā ʻōpū koko.
Ma kahi noiʻi o 58 mau mākua me ka maʻi diabetes, ua hāʻawi ʻia iā lākou i kahi lima o nā walnuts ma waho aʻe o kā lākou papaʻai olakino o kēlā me kēia lā. He mea kupaianaha maoli nā hopena. ʻO ka poʻe i ʻai i nā walnuts i ʻike i ka piʻi ʻana o ko lākou pae o ka cholesterol maikaʻi (HDL cholesterol) a me ka emi ʻana o ko lākou pae o ka cholesterol maikaʻi ʻole (LDL cholesterol) ma kahi o 10% .
ʻAlemona - Waiwai i ka Wikamina E
ʻO nā ʻalemona kekahi nati maikaʻi loa me nā pono olakino he nui. E like me nā nati ʻē aʻe, waiwai lākou i ka protein, fiber, nā momona olakino, a me nā minelala. Eia kekahi, waiwai nā ʻalemona i ka huaora E , kahi antioxidant ikaika.
Ua hāʻawi kekahi mea noiʻi i kahi hui o ka poʻe me ka cholesterol kiʻekiʻe i kahi lima o nā ʻalemona i kēlā me kēia lā no ʻekolu mahina. ʻO ka hopena, he 4.4% ka emi ʻana o kā lākou cholesterol maikaʻi ʻole (LDL). ʻO ka poʻe i ʻai i ʻelua lima o nā ʻalemona i ʻike i ka emi ʻana o ko lākou pae LDL ma ka 9.4% nui! ʻO ia ka nui o ka waiwai o ka ʻai ʻana i kekahi mau ʻalemona i ka lā.
Nā nati olakino ʻē aʻe
Ma waho aʻe o nā walnuts a me nā ʻalemona, ua ʻike ʻia nā nati e like me ka pīnati, nā hazelnuts, nā pecans, a me nā pistachios e ka FDA he mea maikaʻi loa ia no ka puʻuwai. E nānā koke kākou i nā pono o kekahi o kēia mau nati.
| ʻAno nati | Ka pōmaikaʻi olakino nui |
|---|---|
| Nā Walnuts | Waiwai loa i ka Omega-3. Hoʻēmi i ka cholesterol maikaʻi ʻole (LDL) a me nā triglycerides. |
| ʻAlemona | Waiwai i ka wikamina E, ka fiber, a me nā momona olakino. Hoʻemi nui i nā pae cholesterol maikaʻi ʻole (LDL). |
| Nā pekani | Hoʻemi i ka cholesterol maikaʻi ʻole (LDL) a me nā triglycerides, a hoʻonui i ka pae o ka cholesterol maikaʻi (HDL). |
| Pīnati | Kiʻekiʻe i ka protein. Loaʻa nā momona olakino puʻuwai. (E koho i nā mea me ka ʻole o ka paʻakai a me ka ʻaila i hoʻohui ʻia). |
Eia nō naʻe, ʻaʻole i hoʻokomo ʻia nā nati Brazil, nā nati macadamia, a me nā nati cashew i loko o ka ʻōlelo olakino a ka FDA no ka mea he ʻoi aku ka nui o ka momona. Eia nō naʻe, i ka hoʻohaʻahaʻa ʻana , hiki nō iā lākou ke hāʻawi i kekahi mau pono olakino.
Medical test equipment that can be used at home
Essential home medical devices including blood pressure monitors, oximeters and digital thermometers.
Check Availability →Pehea mākou e hoʻohui ai i kēia ʻano nati i kā mākou papaʻai?
He mea maʻalahi ke hoʻohui i nā nati i kāu papaʻai o kēlā me kēia lā. Hiki iā ʻoe ke kūʻai iā lākou me ka ʻili ʻole ma ka hale kūʻai nui. ʻAʻohe hoʻomākaukau kūikawā e pono ai.
- E ʻai i hoʻokahi lima i ka lā ma ke ʻano he meaʻai māmā.
- E kāpīpī i kekahi mau mea ma luna o kāu salakeke, kāu ʻoka ʻaina kakahiaka, a i ʻole kāu yogurt.
- Hiki iā ʻoe ke hoʻohui iā ia i nā mea e like me nā salakeke pasta.
Akā ʻo ka mea nui loa ma aneʻi:
"I ke koho ʻana i nā nati, e hōʻoia e koho i nā nati maka a me nā nati i hoʻomoʻa ʻole ʻia me ka paʻakai ," wahi a nā mea loea meaʻai. Hoʻohui nā nati i kālua ʻia me ka meli, i uhi ʻia me ke kokoleka, a me ke kō i nā calorie pono ʻole a me ke kō i kou kino, kahi e hōʻemi ai i ko lākou mau pono olakino.
ʻEhia ka nui āu e ʻai ai i ka lā?
ʻAʻole pono ʻoe e ʻai i kahi ʻeke nati i ka lā e loaʻa ai kēia mau pono olakino. ʻO ka lima o ka nati i ka lā, ma kahi o 1 a 1.5 auneke (ma kahi o 28-42 grams), ua lawa ia. Loaʻa i nā nati ka protein a me ka fiber, no laila e māʻona ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi.
No laila, e hoʻomanaʻo ʻaʻole ʻoe e hana nui .
"ʻAʻole pili i ka maikaʻi o nā nati, kiʻekiʻe nō hoʻi lākou i nā calorie. Inā ʻai nui ʻoe, hiki iā ʻoe ke piʻi i ke kaumaha," wahi āna. Inā piʻi ʻoe i ke kaumaha, hiki ke hōʻole ʻia nā pono olakino o nā nati.
ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke pani i nā momona maikaʻi ʻole āu e ʻai ai (e like me nā momona saturated i loaʻa i ka ʻiʻo) me nā nati. Ma kēlā ala, hiki iā ʻoe ke loaʻa nā pono o nā nati me ka ʻole o ka hoʻohui ʻana i nā calorie keu. Inā he pilikia kou e like me ka cholesterol, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i kēia.
Leka Lawe-Home
- He meaʻai waiwai nui nā nati e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole (LDL) a pale i ke olakino o ka puʻuwai.
- ʻO ka ʻai ʻana i hoʻokahi lima o nā nati (ma kahi o 28-42 grams) i kēlā me kēia lā ua lawa ia. ʻO ka ʻai ʻana ma mua o kēlā hiki ke alakaʻi i ka piʻi ʻana o ke kaumaha.
- I ke kūʻai ʻana i nā nati, e koho mau i nā mea maka/paʻakai ʻole, me ka ʻole o ka paʻakai, ke kō, a i ʻole nā mea hoʻohui ʻē aʻe .
- Ma ka hoʻololi ʻana i nā momona maikaʻi ʻole i kāu meaʻai me nā nati, hiki iā ʻoe ke ʻohi i nā pono me ka hoʻohui ʻole ʻana i nā calorie keu.
- Inā loaʻa iā ʻoe kekahi mau maʻi olakino mua, he mea nui loa ia e nīnau i kāu kauka ma mua o ka hana ʻana i ia mau hoʻololi i kāu meaʻai.
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