Ua lohe paha ʻoe i nā ʻano papaʻai like ʻole i kēia mau lā e koi ana e kōkua iā ʻoe e hōʻemi i ke kaumaha. ʻO kekahi o nā mea i kamaʻilio nui ʻia ʻo ia ka Paleo Diet. ʻO ka hahai ʻana i kēia papaʻai hiki ke kōkua iā ʻoe e hōʻemi i ke kaumaha ma ka ʻai ʻana i nā ʻiʻo momona, iʻa, huaʻai, mea kanu, a me nā nati, a ma ka hōʻemi ʻana i nā kalapona, ke kō, a me nā meaʻai i hana ʻia. Akā ʻo ka nīnau, pehea ka hopena o ka papaʻai Paleo i kāu mau pae cholesterol? E ʻike kākou i nā mea hou aʻe e pili ana i ia mea.
ʻO ka mea mua, e hoʻomaopopo kākou i kēia cholesterol 'maikaʻi' a me ka 'maikaʻi ʻole'.
Ke kamaʻilio ʻoe e pili ana i ka cholesterol, ua lohe paha ʻoe i ʻelua ʻano: 'cholesterol maikaʻi' a me 'cholesterol maikaʻi ʻole.' E nānā kākou i ka ʻokoʻa ma waena o nā mea ʻelua.
- LDL (Low-Density Lipoprotein) a i ʻole ka cholesterol 'maikaʻi ʻole': I ka ʻōlelo maʻalahi, ʻo kēia ko kākou ʻenemi. Ke piʻi aʻe ka pae o ka cholesterol LDL, hoʻomaka lākou e waiho e like me ka momona ma nā paia o ko kākou mau kīʻaha koko. E noʻonoʻo e like me ka lepo e hōʻiliʻili ana i loko o kahi paipu wai. Ma nā ʻōlelo lapaʻau, kapa mākou i kēia he atherosclerosis . Ke paʻa nā kīʻaha koko ma kēia ʻano, piʻi nui ka pilikia o ka loaʻa ʻana o nā maʻi koʻikoʻi e like me ka hōʻeha puʻuwai a me ka hahau.
- ʻO HDL (High-Density Lipoprotein) a i ʻole ka cholesterol 'maikaʻi': ʻO kēia ko kākou hoaaloha. Lawe ʻo HDL i ka cholesterol LDL maikaʻi ʻole i hōʻiliʻili ʻia i loko o kou mau kīʻaha koko a lawe iā ia i ke akepaʻa e wāwahi ʻia. ʻO ke ʻano kēia, ʻo ka loaʻa ʻana o nā pae kiʻekiʻe o ka HDL i loko o kou kino, ʻo ia hoʻi, ua palekana ʻoe mai ka pilikia o ka hōʻeha puʻuwai a me ka hahau.
Ma waho aʻe o kēia mau mea ʻelua, aia kekahi mea i kapa ʻia ʻo triglycerides . ʻO kēia ke ʻano momona maʻamau i loko o ko kākou kino. Inā kiʻekiʻe kou pae triglyceride, a kiʻekiʻe hoʻi kou pae LDL (a haʻahaʻa paha kou pae HDL), piʻi aʻe kou pilikia o nā waihona momona i loko o kou mau kīʻaha koko.
He aha kā mākou e ʻai ai a ʻaʻole e ʻai ma ka 'Paleo Diet'?
E nānā pono kākou i ka mea a ka poʻe ma ka papaʻai Paleo e ʻai pinepine ai a me ka mea a lākou e ʻai ʻole ai. E hāʻawi kēia iā ʻoe i kahi manaʻo maikaʻi o ka mea e manaʻo ai.
| ✅ Nā mea ʻai i manaʻo ʻia | ❌ Nā mea e pale aku ai |
|---|---|
| Nā huaʻai a me nā mea kanu hou | Nā meaʻai palaoa (palaoa, ʻoka, bale) |
| Nā nati a me nā ʻaila i loaʻa mai nā nati (e.g. ʻaila ʻoliva, ʻaila walnut) | Nā Legumes (pīni, lentils, peanuts, chickpeas) |
| ʻO nā ʻiʻo lean (ʻoi aku ka hānai mauʻu) | Waiū a me nā huahana waiū (yogurt, tīhi) |
| Iʻa momona i nā omega-3 fatty acids (salmon, mackerel, herring, tuna) | kōpaʻa i hoʻomaʻemaʻe ʻia |
| Nā hua manu | Paʻakai (hoʻohana nui ʻia) |
| ʻUala | |
| Nā meaʻai i hana nui ʻia |
Ke nānā nei i kēia ʻano, aia kekahi mau pono i ke kino mai ka ʻoki ʻana i nā mea hana a me ka ʻai ʻana i nā meaʻai kūlohelohe:
- Ka emi ʻana o ke kaumaha.
- Ke kāohi nei i nā pae kō koko.
- Ka hoʻomalu ʻana i ke koko.
- Ua hoʻemi ʻia nā pae triglyceride.
- Ka hiki ke hoʻokele maikaʻi i ka makemake.
No laila, ke hui pū ʻia kēia mau mea a pau, pono e hoʻemi ʻia nā pae cholesterol, ʻeā? ʻO ka pane maoli: "Pēlā paha a ʻaʻole paha."
No ke aha i loaʻa ʻole ai ka pane maopopo?
ʻO ke kumu nui o kēia, ʻaʻole ka 'ʻai Paleo' kahi mea a nā kānaka a pau e hahai like ai. He nui nā ʻokoʻa i ke ʻano o ka hahai ʻana o kēlā me kēia kanaka i kēia ʻai.
ʻAʻole like ka ʻai 'Paleo' a kēlā me kēia kanaka.
Hahai kekahi poʻe i ka ʻai paleo haʻahaʻa ka momona a kiʻekiʻe iki i nā kalapona (e.g., ʻoi aku ka nui o nā huaʻai a me nā mea kanu, emi ka ʻiʻo). Hahai kekahi i ka ʻai momona kiʻekiʻe, haʻahaʻa loa ka kalapona (e.g., ʻoi aku ka nui o ka ʻiʻo ʻulaʻula a me nā ʻaila). No laila, ʻokoʻa paha nā hopena o kēia mau ʻai ʻelua ma ka cholesterol.
Ka Pilikia o ka Momona Kūpaʻa
ʻAʻole kaupalena ka ʻai Paleo i ka ʻai ʻana i nā ʻiʻo ʻulaʻula e like me ka pipi a me ka puaʻa. Kiʻekiʻe kēia mau ʻiʻo i ka momona saturated . Ma muli o ka pili ʻana o ka momona saturated i ka cholesterol kiʻekiʻe, ʻōlelo nā hui e like me ka American Heart Association e ʻai ʻoe ma lalo o 6% o kāu mau calorie i kēlā me kēia lā mai ka momona saturated. ʻO ia hoʻi ma kahi o 11-13 grams i ka lā no ke kanaka maʻamau. Hiki iā ʻoe ke hōʻea i kēia pae me ka wikiwiki loa.
Ke koʻikoʻi o ka fiber
He mea nui loa ka fiber no ka hoʻohaʻahaʻa ʻana i nā pae cholesterol. Loaʻa ka fiber ma nā mea kanu. ʻOiai ʻaʻole i hoʻokomo ʻia nā palaoa a me nā legumes i loko o ka papaʻai Paleo, hiki i kekahi poʻe ke emi iho ka ʻai ʻana i ka fiber.
ʻO ka hopena maikaʻi loa, ʻo ia ka hoʻokomo ʻana i nā mea kanu he nui i kāu papaʻai, he nui nā huaora, nā minelala, a me ka fiber . Loaʻa i kēia mau mea nā kalapona paʻakikī. He ʻokoʻa loa kēia mai nā kalapona maʻalahi e like me ke kō. ʻO ka ʻai ʻana i ke kō nui loa hiki ke hoʻonui i ka cholesterol.
He aha ka ʻōlelo a ka noiʻi?
ʻO kaʻoiaʻiʻo, ua hui pū ʻia nā hopena o ka noiʻi ʻana ma kēia.
- Ma kahi noiʻi liʻiliʻi, ʻo ka poʻe i hahai i ka papaʻai Paleo no 10 mau pule ua piʻi iki ka pae o ka cholesterol maikaʻi ʻole (LDL) a me ka cholesterol holoʻokoʻa.
- Eia nō naʻe, ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe e hiki i ka ʻai Paleo ke hoʻonui i nā pae cholesterol maikaʻi (HDL) a hoʻohaʻahaʻa i nā pae kō koko. Kōkua pū kēia i ka hōʻemi ʻana i ka hōʻino ʻana i nā kīʻaha koko.
I ka ʻōlelo maʻalahi, pehea ka hopena o kēia meaʻai i kāu cholesterol e pili ana i kou mau genes, ka nui o ka hoʻoikaika kino āu e hana ai, a me ka nui o ka momona a me ka fiber i nā meaʻai āu e ʻai ai .
"ʻAʻole hiki iā mākou ke hoʻoholo paʻa i kēia. Pono ka noiʻi hou aku e pili ana i nā hopena lōʻihi o kēia ʻai. No laila he mea naʻauao ke ʻimi i ka ʻōlelo aʻoaʻo lapaʻau ma mua o kou hoʻomaka ʻana i kahi ʻai e like me kēia, ʻoiai inā he pilikia cholesterol kou."
He aha kaʻu e hana ai?
Inā ʻoe e hopohopo nei e pili ana i kou pae cholesterol, a i ʻole e noʻonoʻo ana e hoʻomaka i kahi papaʻai e like me Paleo, ʻo ka mea nui e hana ai, ʻo ia ke kamaʻilio me kāu kauka ʻohana a i ʻole kekahi meaʻai meaʻai.
Hiki iā lākou ke alakaʻi iā ʻoe i ka mea maikaʻi loa iā ʻoe ma muli o kou mōʻaukala olakino, nā pae kolesterol o kēia manawa, a me ke ʻano o ka nohona. E hoʻomanaʻo, ʻo ka mea nui ʻaʻole ia e hahai i kahi papaʻai fad, akā, e mālama i kou olakino holoʻokoʻa. Me ka papaʻai kūponoE hāʻawi pū ka hoʻoikaika kino mau iā ʻoe i ka ikaika nui ma kēia huakaʻi.
Leka Lawe-Home
- ʻOiai hiki i ka Paleo Diet ke hāʻawi i nā pono e like me ka pohō kaumaha, ʻokoʻa paha nā hopena ma ka cholesterol mai ke kanaka a ke kanaka.
- ʻO ka nui o ka momona momona a me ka fiber āu e ʻai ai e pili pono ana i kāu mau pae cholesterol. E hōʻemi i ka ʻai ʻana i ka ʻiʻo ʻulaʻula a ʻai i nā mea kanu hou aʻe.
- Ma mua o ka hoʻomaka ʻana i kekahi meaʻai, e kamaʻilio me kāu kauka, ʻoiai inā he maʻi kou e like me ka cholesterol, ka maʻi diabetes, a i ʻole ka maʻi puʻuwai.
- ʻOi aku ka mea nui o ka hoʻoikaika kino a me ke ola kaulike no ke olakino ma mua o nā meaʻai āpau.
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