Ke kamaʻilio kākou e pili ana i ka cholesterol, makaʻu iki kākou a pau, ʻeā? Ua ʻike kākou inā piʻi ka mea i kapa ʻia ʻo "cholesterol maikaʻi ʻole", hiki iā ia ke hōʻiliʻili i loko o nā kīʻaha koko a ālai i ke kahe o ke koko i ka puʻuwai a me ka lolo. No laila, ma ke ʻano he hopena no kēia, he aha ka hopena i ka noho ʻana mai ka ʻiʻo a me ka iʻa a me ka ʻai ʻana i nā mea kanu a me nā huaʻai? Ua loaʻa i kahi noiʻi hou kekahi ʻike koʻikoʻi e pili ana i kēia. E kamaʻilio maʻalahi kākou e pili ana.
He aha ka mea i loaʻa maoli i kēia noiʻi?
ʻAʻole kēia he hoʻokahi wale nō haʻawina. He loiloi nui ia e hoʻohui ana i nā hopena o 30 mau haʻawina liʻiliʻi i mālama ʻia ma luna o 40 mau makahiki, mai 1982 a 2022. I ka ʻōlelo maʻalahi, ua ikaika loa nā hopena i huki ʻia mai kēia.
Ma kēia haʻawina, ua māhele ʻia nā mea komo i ʻelua mau pūʻulu, ua hāʻawi ʻia kekahi hui i kahi ʻai maʻamau no nā meaʻai ʻai ʻole i loko o ka ʻiʻo, ka iʻa, ka waiū, a me nā meaʻai mea kanu. Ua noi ʻia kekahi hui e pale loa i ka ʻiʻo, ʻo ia hoʻi, e ʻai wale i nā meaʻai mea kanu (mea kanu a vegan paha) . Ma hope o 7 mau mahina, ua hoʻāʻo ʻia nā pae momona koko o nā hui ʻelua.
Ua hoʻopūʻiwa maoli nā hopena i nā poʻe he nui.
He aha nā pōmaikaʻi o ka ʻai ʻana i ka meaʻai mea kanu?
ʻO ka poʻe i hahai i ka ʻai mea kanu, ua emi loa ko lākou pae o nā momona ʻino i loko o ko lākou koko ma mua o ka poʻe i ʻai i ka ʻiʻo a me ka iʻa. E nānā kākou pehea e hana ai kēlā.
| ʻAno Momona Koko | Ka emi ʻana o ka poʻe e ʻai ana i nā meaʻai mea kanu |
|---|---|
| Kolesterol holoʻokoʻa | He emi ʻana o 7% |
| ʻO ka kolesterol "maikaʻi ʻole" (LDL Cholesterol) | He emi ʻana o 10% |
| ʻApolipoprotein B (ApoB) | He emi ʻana o 14% |
I kēia manawa ke noʻonoʻo nei paha ʻoe, ʻo kēia ʻo Apolipoprotein B (ApoB)He aha ke ʻano o ia mea? ʻO ia ka protein nui i loko o nā molekala cholesterol "maikaʻi ʻole" (LDL). ʻO ka piʻi ʻana o nā pae o kēia ApoB i loko o ke koko he hōʻailona maikaʻi ia o ka piʻi ʻana o ka maʻi puʻuwai a me ka hahau ʻana ma muli o nā kīʻaha koko i paʻa.
Eia nō naʻe, ʻaʻohe ʻokoʻa koʻikoʻi i ʻike ʻia ma waena o nā hui ʻelua i nā pae o ka triglycerides , kahi ʻano momona ʻē aʻe i pili i ka maʻi puʻuwai.
"Wahi a kēia mau hopena, ʻo ka hahai ʻana i ka ʻai mea kanu hiki ke hōʻemi i nā lipoproteins āpau e pani ai i nā kīʻaha koko ma 14%. ʻO kēia ma kahi o ka hapakolu e like me ka maikaʻi o nā lāʻau statin e hoʻohaʻahaʻa i ka cholesterol," wahi a ke kauka alakaʻi o ke aʻo ʻana.
ʻO ia hoʻi, inā hahai kekahi i ka ʻai mea kanu no ʻelima mau makahiki, hiki iā lākou ke hōʻemi i ko lākou pilikia o ka loaʻa ʻana o nā maʻi cardiovascular ma 7%. E noʻonoʻo, ʻo ia ʻano hopena mai ka meaʻai wale nō, me ka ʻole o ka lāʻau lapaʻau!
Eia naʻe, ʻaʻole like nā meaʻai a pau mai nā mea kanu!
Eia ka mea nui loa e pono ai kākou a pau e hoʻomaopopo: ʻAʻole manaʻo ʻo "Vegetarian" ua maikaʻi nā mea āpau.
E noʻonoʻo, inā ʻaʻole ʻoe e ʻai i ka ʻiʻo, akā ʻai ʻoe i ka berena, nā biscuits, nā mea inu ʻono, a me nā meaʻai palai hohonu (e like me ka lentil vadas, papadums, a me nā ʻōwili) i ka lā a pau, ʻaʻole ia he mea maikaʻi no kou puʻuwai. Ua kapa ʻia kēlā he ʻai mea kanu maikaʻi ʻole . No ka mea, he kiʻekiʻe lākou i nā kalapona i hoʻomaʻemaʻe ʻia, nā kō hana, ka ʻaila, a me ka paʻakai.
No laila he aha ka "ʻai mea kanu olakino"?
ʻO ia hoʻi ka hāʻawi ʻana i kahi ākea ma kāu pā i nā mea e like me:
- Nā mea kanu hou a me nā mea kanu
- Hua hou
- ʻO nā palaoa holoʻokoʻa (laiki ʻulaʻula, ʻoka, millet)
- Nā nati ʻōpala (pi, pi, pīni ʻōmaʻomaʻo, soy)
- Nā nati a me nā hua (cashews, peanuts, paukena)
No laila, pono anei kākou e hoʻōki loa i ka ʻai ʻana i ka ʻiʻo a me ka iʻa?
ʻAʻole, ʻaʻole ia he mea koi. Wahi a nā loea inā pilikia ʻoe i ka haʻalele loa ʻana i ka ʻiʻo a me ka iʻa, aia nā koho ʻē aʻe maikaʻi.
ʻO ia ka papaʻai kaila Mediterranean . Aia i loko:
- E ʻai i ka nui o nā mea kanu hou, nā huaʻai, nā palaoa, a me nā nati.
- Makemake ʻia ka iʻa a me nā hua manu no nā pono protein.
- E hoʻohana i nā huahana waiū haʻahaʻa momona.
- Ua kaupalena loa ʻia ka hoʻohana ʻana i ka ʻiʻo ʻulaʻula.
Aia nā hōʻike e hiki i kēia meaʻai ke kōkua i ka kaohi ʻana i ka cholesterol a me ke koko, hoʻemi i ka mumū i loko o ke kino, a kaohi i nā pae kō koko.
Ua lawa anei ka kaohi ʻana i ka meaʻai wale nō? ʻAʻole anei he mana ko nā genes?
He mea nui loa nō hoʻi kēia. Hiki ke piʻi aʻe ka pae cholesterol o kekahi poʻe.Hoʻopili ʻia ia e nā genes i hoʻoili ʻia mai kēlā hanauna a i kēia hanauna. ʻO ke ʻano kēia, hana maoli ko lākou akepaʻa i ka cholesterol hou aʻe. He mea paʻakikī paha i kēlā kanaka ke hoʻemi i ko lākou pae cholesterol ma o ka ʻai wale nō.
ʻO ia ke kumu e kuhikuhi ai nā kauka i nā lāʻau lapaʻau e like me nā statins no kekahi poʻe. Hoʻomalu kēia mau lāʻau lapaʻau i ka hana ʻana o ka cholesterol i loko o ke ake.
No laila, inā kiʻekiʻe kou pae cholesterol, he mea nui e hoʻololi i kahi meaʻai olakino. Akā i ka manawa like, ʻo ka lawe ʻana i ka lāʻau lapaʻau a kāu kauka i kuhikuhi pololei ai he mea nui nō hoʻi ia no kou palekana. Loaʻa nā hopena maikaʻi loa ke hele pū ka meaʻai a me ka lāʻau lapaʻau.
Leka Lawe-Home
- ʻO ka hoʻololi ʻana i kahi papaʻai mea kanu olakino (mea kanu/vegan) hiki ke hōʻemi nui i ka cholesterol "maikaʻi ʻole" (LDL) a me ka pilikia o ka maʻi puʻuwai.
- Akā, ʻaʻole maikaʻi nā mea a pau e ʻōlelo ana he 'mea kanu ʻole'. E hōʻalo i nā meaʻai i hana ʻia, ʻaila/paʻakai/kō. E hāʻawi i ka mea nui i nā mea kanu hou, nā huaʻai, nā palaoa piha, a me nā nati.
- ʻAʻole pono ʻoe e haʻalele loa i ka ʻiʻo a me ka iʻa. ʻO ka ʻai Mediterranean, ka mea e hōʻemi ana i ka ʻai ʻana i ka ʻiʻo a hoʻonui i ka iʻa a me nā mea kanu, he koho maikaʻi loa nō hoʻi.
- Aia kekahi mana hoʻoilina i nā pae cholesterol, no laila he mea nui loa e lawe i ka lāʻau lapaʻau i kuhikuhi ʻia e kāu kauka e like me ke kuhikuhi ʻana, ʻoiai e hoʻololi ana i kāu papaʻai.
- Ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, e kamaʻilio me kāu kauka no ka ʻōlelo aʻo, ʻoiai inā he mau maʻi ʻē aʻe kou e like me ka maʻi diabetes a i ʻole ke koko kiʻekiʻe.
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