Ua makaʻu iki anei ʻoe i kou ʻike ʻana i nā helu ma kāu hōʻike cholesterol? I ka ʻōlelo ʻana a kāu kauka, "Ua kiʻekiʻe kou cholesterol, e makaʻala," ua pilikia anei ʻoe i ka ʻike ʻana i ka mea e ʻai ai a me ka mea ʻaʻole e ʻai? He pilikia kēia i loaʻa i nā poʻe he nui. Akā, mai hopohopo. Ma ka hana ʻana i nā hoʻololi liʻiliʻi i kāu ʻai, e like me ka hāʻawi ʻana i ka mea nui i nā meaʻai mea kanu, hiki iā ʻoe ke pale i ke olakino o kou puʻuwai a hoʻohaʻahaʻa i kāu mau pae cholesterol. E nānā kākou pehea e hana ai.
He aha maoli ka 'ʻai mea kanu'?
I ka ʻōlelo maʻalahi, ʻo ia hoʻi, ʻo kāu papaʻai he mea kanu ka hapa nui. ʻO ia hoʻi nā mea kanu, nā huaʻai, a me nā palaoa. Akā, ʻaʻole pono ʻoe e hoʻōki loa i ka ʻai ʻana i ka ʻiʻo a me ka iʻa. He ʻokoʻa kēia mai ka lilo ʻana i mea ʻai mea kanu a vegan paha . Hiki iā ʻoe ke ʻai i ka papaʻai mea kanu, me kahi liʻiliʻi o nā huahana holoholona i hoʻohui ʻia.
Akā ʻo ka mea nui loa, ʻo ke koho ʻana i kahi meaʻai olakino no ka puʻuwai, ʻokoʻa, a me nā mea kanu. E hoʻāʻo e hoʻokomo i kēia mau mea i kāu meaʻai.
| ʻAno meaʻai | Nā laʻana a me ke koʻikoʻi |
|---|---|
| Nā huaʻai a me nā mea kanu | ʻO nā mea like ʻole e like me nā ʻāpala, maiʻa, huaʻai, sipinaki, broccoli, pī, kāloti, a pēlā aku. He waiwai kēia i ka fiber a me nā wikamina. |
| Nā hua palaoa piha | ʻO ka laiki palaoa piha, ka ʻoka, ka buckwheat, a me ka bale. Hoʻopili maʻalahi ʻia kēia mau mea e ke kino a kōkua i ka kaohi ʻana i ka cholesterol. |
| Nā nati a me nā hua | ʻO ka cashew, ka pīnati, ka ʻalemona, nā hua paukena, nā hua flax. Loaʻa i kēia mau mea nā momona olakino. Akā, mai ʻai nui, he lima wale nō ua lawa. |
| Nā pī a me nā lentil | ʻO ka pīni ʻuala, ka pī, nā pīni ʻōmaʻomaʻo, nā lentil. He waiwai kēia i ka fiber hiki ke hoʻoheheʻe ʻia, no laila kōkua nui lākou i ka hoʻohaʻahaʻa ʻana i ka cholesterol. |
| ʻAila wai maikaʻi | E hoʻohana i nā aila ʻaʻole wela e like me ka ʻaila ʻoliva a me ka ʻaila canola. E hōʻemi i ka hoʻohana ʻana i nā aila e like me ka ʻaila niu a me ka ʻaila pama. |
Pehea e hoʻohaʻahaʻa ai nā meaʻai mea kanu i ka cholesterol?
He mea maʻalahi loa ia. Ua ʻike mākou ʻo ka momona saturated a me ka cholesterol meaʻai e hoʻokiʻekiʻe i nā pae cholesterol koko. Loaʻa kēia mau mea i nā meaʻai holoholona, e like me nā ʻiʻo momona. No laila, ke hōʻemi mākou i kā mākou ʻai ʻana i kēia mau mea a hoʻololi i nā meaʻai mea kanu, ua kāohi ʻia ka piʻi ʻana o nā pae cholesterol maikaʻi ʻole.
ʻOi aku ka mea nui o ka fiber .
Wahi a nā kānaka ʻai meaʻai, pono kākou e ʻai ma kahi o 25-30 grams o ka fiber i kēlā me kēia lā. Ma ka liʻiliʻi he hapahā o ia mea e loaʻa mai ka fiber hiki ke hoʻoheheʻe ʻia.
E noʻonoʻo e pili ana i ia mea, ʻo nā ʻāpala, nā blueberries, nā pī, nā ʻoka, nā lentil, a me nā mea ʻē aʻe he nui nā fiber soluble. Inā ʻoe e hoʻohui i 5-10 grams o kēia fiber soluble i kāu meaʻai i ka lā, hiki iā ʻoe ke hoʻemi i kāu pae cholesterol 'maikaʻi ʻole' (LDL cholesterol) ma kahi o 5-11 mau helu. I kekahi manawa ʻoi aku ka nui!
Pēlā nō, aia nā huaʻai, nā mea kanu, a me nā palaoa piha i nā mea hoʻolaha olakino i kapa ʻia ʻo sterols. ʻO ka hoʻohui ʻana i 2 grams o sterols i kāu papaʻai i kēlā me kēia lā hiki ke hōʻemi i kāu cholesterol 'maikaʻi ʻole' (LDL) ma 5% a 10%.
ʻOiai inā ʻoe e ʻai ana i nā mea kanu, mai hana i kēia mau hewa!
Mai manaʻo ʻoe he mea maikaʻi nā mea a pau no ka mea he 'mea kanu' ʻoe. Hiki i kekahi mau meaʻai mea kanu ke hoʻopilikia i kou olakino. ʻOi aku ka maikaʻi o ka noho mamao aku mai kēia mau mea.
| Nā Meaʻai e Pale aku ai | |
|---|---|
| Nā meaʻai i hana nui ʻia | Hiki i nā meaʻai i hoʻopili ʻia a me nā pahu ke loaʻa ka nui o nā mea hoʻomalu, ke kō, ka paʻakai, a me nā momona maikaʻi ʻole. |
| Nā aila tropika | ʻAila niu a me ka ʻaila pama. Kiʻekiʻe kēia i ka momona paʻa. He mea nui loa ia e kaupalena i ko lākou hoʻohana ʻana i ka kuke ʻana. |
| Nā meaʻai a me nā mea inu kō | Nā mea inu kō, nā mea inu ʻono, nā keke, nā bisiketi, a me nā meaʻai ʻono. Hoʻonui kēia i ka nui o nā triglycerides , kahi ʻano momona i loko o ke koko, kahi e hoʻonui ai i kou pae cholesterol holoʻokoʻa. |
| Nā momona trans | ʻO ka margarine, ka pōkole, nā huahana berena, a me nā meaʻai i loaʻa nā "ʻaila hydrogenated." He mea weliweli loa kēia no ka mea e hoʻonui lākou i ka cholesterol 'maikaʻi ʻole' (LDL) a hoʻemi i ka cholesterol 'maikaʻi' (HDL). |
Inā paha ʻoe e kūʻai i kahi 'ʻaikalima vegan' mai ka hale kūʻai, e heluhelu i ka lepili. Loaʻa paha iā ia ka ʻaila niu, ka momona niu, a me ka nui o ke kō. No laila, mai hoʻopunipuni ʻia e ka huaʻōlelo 'vegan'.
He mea nui loa ka ʻimi ʻana i ka ʻōlelo aʻoaʻo a ka poʻe loea.
Inā ua hoʻoholo ʻoe e hoʻololi i ka papaʻai mea kanu, he mea nui e hana i kekahi noiʻi a e hōʻoia i ka ʻai ʻana i kahi papaʻai kaulike. Inā hiki, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kahi meaʻai.
E kōkua kēia iā ʻoe e hōʻoia i ka loaʻa ʻana o ka nui kūpono o nā calorie, protein, a me nā meaola ʻē aʻe āu e pono ai i kēlā me kēia lā. ʻOiai inā ʻoe e noʻonoʻo ana e lilo i mea ʻai mea kanu a vegan paha, nele paha ʻoe i nā meaola e like me ka huaora B-12, ka hao, ka zinc, a me nā waikawa momona omega-3 . No laila pono ʻoe e makaʻala e pili ana i kēlā.
ʻO ka mea nui loa: Inā loaʻa iā ʻoe kekahi maʻi (e like me ka maʻi diabetes, ke koko kiʻekiʻe), e kamaʻilio me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai.
ʻo kahi laʻana:
- Pono nā maʻi puʻupaʻa e makaʻala e pili ana i ka potassium. Nui nā huaʻai a me nā mea kanu i ka potassium.
- Pono ka poʻe e lawe ana i nā lāʻau hoʻokahe koko (e.g., Coumadin) e makaʻala e pili ana i ka wikamina K. He kiʻekiʻe ka wikamina K i nā mea kanu ʻōmaʻomaʻo.
No laila, he mea nui loa e nīnau i kāu kauka inā palekana kēia hoʻololi no kou olakino.
Leka Lawe-Home
- ʻO ka hoʻoikaika ʻana i nā meaʻai mea kanu he ala maikaʻi ia e hoʻohaʻahaʻa ai i ka cholesterol a mālama i ke olakino o ka puʻuwai.
- E hoʻopiha i kāu pā me nā huaʻai, nā mea kanu, nā palaoa piha, nā nati, a me nā ʻanoʻano.
- E hoʻohui i nā meaʻai waiwai i ka fiber hiki ke hoʻoheheʻe ʻia, e like me ka oats, lentils, a me nā ʻāpala, i kāu papaʻai.
- ʻAʻole maikaʻi nā mea a pau e ʻōlelo ana he 'mea kanu'. E pale i nā meaʻai i hana nui ʻia, kiʻekiʻe i ke kō, a loaʻa nā momona trans.
- E hōʻoia e nīnau i kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, ʻoiai inā he mau maʻi ʻē aʻe kou.
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