Ua haʻi aku ke kauka iā ʻoe ua kiʻekiʻe iki kou pae cholesterol koko? Ke hana ʻia kēlā, manaʻo pinepine mākou e pili ana i ka kaohi ʻana i kā mākou ʻai a me ka hoʻemi ʻana i ke kaumaha. Akā, e manaʻoʻiʻo anei ʻoe iaʻu inā haʻi aku wau iā ʻoe aia kekahi ʻano hana kūikawā e hiki ai ke hoʻemi i ka cholesterol ma o nā mea a mākou e ʻai ai, me ka ʻole o ka hoʻolilo ʻana i ka hoʻemi kaumaha i pahuhopu hoʻokahi? ʻO ia ka mea a mākou e kapa nei ʻo 'Portfolio Diet'. He ʻano hana hoihoi a kūpono hoʻi kēia. E nānā kākou i nā kikoʻī e pili ana i kēia.
He aha ka 'ʻAi Portfolio'?
He mea ʻē paha kēia inoa. I ka ʻōlelo maʻalahi, ʻaʻole kēia he "papahana ʻai" me nā lula paʻa. Akā, he mea like ia me ka "waihona ʻai." E noʻonoʻo ʻoe e hoʻopukapuka kālā ana ʻoe ma ka mākeke kūʻai. ʻAʻole loa ʻoe e hoʻokomo i kāu kālā āpau i nā ʻāpana o hoʻokahi hui, ʻeā? No ka hōʻemi ʻana i ka pilikia, hoʻopukapuka kālā ʻoe i nā ʻāpana o kekahi mau hui. Pēlā ka hana o kēia ʻano hana.
ʻO ke kumumanaʻo nui o ka 'Portfolio Diet' ʻo ia ka ʻai ʻana i ka hui pū ʻana o kekahi mau meaʻai e hoʻohaʻahaʻa i ka cholesterol, ma mua o ka hilinaʻi ʻana i hoʻokahi ʻano meaʻai.
Wahi a nā kauka nāna i hoʻolauna i kēia ʻano hana, ma kahi o ka noʻonoʻo wale ʻana i nā pono o hoʻokahi meaʻai, pono mākou e noʻonoʻo i nā pono holoʻokoʻa o nā hui ʻana o nā meaʻai no ko mākou kino. ʻO ia hoʻi, inā he hopena liʻiliʻi ko kekahi meaʻai, ʻoi aku ka nui o ka hopena o ʻehā a ʻelima paha o ia mau meaʻai i hui pū ʻia.
He aha nā ʻāpana nui ʻehā o kēia 'hōʻiliʻili meaʻai'?
ʻEhā mau ʻāpana nui o kēia hui meaʻai hoʻohaʻahaʻa cholesterol. ʻAʻole pono ʻoe e ʻai pū i kēia mau mea ʻehā i ka manawa hoʻokahi. Pono ʻoe e hoʻolaha iā lākou i ka lā a pau.
| Māhele meaʻai | Nā laʻana a me ke koʻikoʻi |
|---|---|
| 1. Nā meaʻai i hana ʻia me ka soya | Hiki iā ʻoe ke hoʻohana i nā mea e like me ka ʻiʻo soy a me ka tofu ma ke ʻano he pani no ka ʻiʻo. Hiki nō hoʻi iā ʻoe ke inu i ka waiū soy ma kahi o ka waiū bipi. Kōkua kēia i ka hoʻohaʻahaʻa ʻana i ka cholesterol. |
| 2. ʻO ka ʻili lahilahi | He ʻano fiber hiki ke hoʻoheheʻe ʻia kēia. Hoʻokumu ia i kahi gel i loko o ko kākou ʻōpū, e hoʻopaʻa ana i ka cholesterol a pale iā ia mai ke komo ʻana i loko o ke kino. Nui ia i nā huaʻai a me nā huaʻai e like me ka oats, bale, eggplant, okra, ʻalani, a me nā lime. Eia kekahi, hiki ke loaʻa kēia fiber mai kahi mea hoʻohui i kapa ʻia ʻo Isabgol (Psyllium). |
| 3. Nā meaʻai i loaʻa nā sterols mea kanu | ʻO nā sterols mea kanu he mau hui i loaʻa maoli i nā mea kanu a ua like ke ʻano me ka cholesterol. Ke ālai nei lākou i ke kino mai ka omo ʻana i ka cholesterol. Hoʻohui ʻia lākou i kekahi mau margarine. A i ʻole hiki ke lawe ʻia ma ke ʻano he mea hoʻohui meaʻai. |
| 4. Nā nati a me nā hua | He mea maikaʻi loa ka ʻai ʻana i kahi lima o nā ʻalemona i kēlā me kēia lā. Eia kekahi, kūpono nā ʻano nati e like me nā cashews, nā pīnati, nā hua paukena no kēia. Akā ʻoi aku ka maikaʻi o nā mea maoli, ʻaʻole nā mea i paʻakai ʻia a palai ʻia i ka ʻaila. |
Pehea ʻoe e hoʻomākaukau ai i kēia papaʻai no kahi lā?
Ke noʻonoʻo nei paha ʻoe, "ʻAe, pehea lā e hiki ai iaʻu ke ʻai i kēia mau meaʻai ʻehā i hoʻokahi lā?" Eia kahi laʻana maʻalahi.
| Manawa | Nā hiʻohiʻona o nā meaʻai hiki ke ʻai ʻia |
|---|---|
| ʻAina kakahiaka | Waiū soya, ʻoatmeal, hua i ʻokiʻoki ʻia, a me kekahi mau ʻalemona. |
| ʻAina awakea | Ka berena me ka ʻoka, ka wai e like me nā lentil a i ʻole nā chickpeas, a me kahi ʻāpala. |
| ʻAina ahiahi | He mea ʻai palai i hana ʻia me ka tofu a me nā pīnati. E hoʻohui i nā mea kanu pipili a fibrous e like me ka okra a me ka eggplant i kēia. |
| Nā meaʻai māmā hou aʻe | He ʻāpana berena ʻoka me nā nati, nā pīni moa i kālua ʻia, ka yogurt soy, a i ʻole ka margarine i loaʻa nā sterols mea kanu. |
He kūpono maoli anei kēia ʻano hana? He aha nā hopena?
ʻAe. Ua hōʻike nā haʻawina i nā hopena maikaʻi loa. Ma kekahi noiʻi, ma kahi o ka hapakolu o ka poʻe i hahai i kēia ʻai i ʻike i kā lākou cholesterol LDL, ka cholesterol "maikaʻi ʻole" , i hāʻule ma mua o 20%. Eia kekahi, ua hoʻomau ʻia nā hopena ma hope o ʻelua pule wale nō, ʻoiai ma hope o ʻeono mahina.
A ʻo kekahi 31% i ʻike i ka emi ʻana o ko lākou pae cholesterol LDL ma kahi o 15%. ʻAʻole hiki i kekahi poʻe ke hoʻopaʻa loa i kēia. Hiki i kekahi ke kānalua iki e hoʻohana i nā huahana soy ma kahi o ka ʻiʻo a me ka waiū, ʻoi aku hoʻi. Akā ʻo ka mea nui loa kēia:
Ua hōʻike ʻia nā noiʻi ʻoiai inā ʻaʻole hiki ke hahai holoʻokoʻa ʻia kēia papaʻai, ʻo ka poʻe e hoʻohui i kekahi mau meaʻai i loko o kā lākou papaʻai o kēlā me kēia lā e loaʻa iā lākou nā pono olakino nui i ka wā lōʻihi.
Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i ka cholesterol, ua ʻike ʻia hoʻi ka poʻe e hahai ana i kēia ʻai he emi ka pilikia o ka loaʻa ʻana o nā maʻi mau e like me ka maʻi puʻuwai a me ka maʻi diabetes type 2. Hoʻemi pū ia i nā momona ʻino ʻē aʻe e like me `(apolipoprotein B)` a me `(triglycerides)`.
He kūpono anei ka 'Portfolio Diet' iā ʻoe?
Inā ʻo kāu pahuhopu nui ka hoʻohaʻahaʻa i kāu cholesterol, he ala maikaʻi kēia e hana ai . Eia nō naʻe, inā ʻo kāu pahuhopu ka hoʻemi kaumaha, ʻaʻole paha kēia ke ala maikaʻi loa e hana ai no ka mea ʻaʻole ia e kālele ana i nā calorie.
ʻO ka mea nui loa, ʻo ia ke kamaʻilio me kāu kauka ma mua o kou hoʻomaka ʻana i kēia papaʻai, ʻoiai inā ʻoe e lawe nei i ka lāʻau cholesterol . I kekahi manawa, hiki i ka hahai ʻana i kēia papaʻai ke hoʻonui i ka pono o kāu lāʻau hoʻohaʻahaʻa cholesterol me ka ʻole o ka hoʻonui ʻana i kāu mahele. No laila, hiki iā ʻoe ke kūkākūkā me kāu kauka a hoʻohui i nā mea o kēia papaʻai i kou ola e kūpono i kou kūlana olakino.
Leka Lawe-Home
- ʻO ka 'Portfolio Diet' kahi hōʻiliʻili o nā meaʻai i manaʻo ʻia e hoʻohaʻahaʻa i ka cholesterol, ma mua o kahi hana hoʻemi kaumaha.
- Ke nānā nei kēia i nā hui meaʻai nui ʻehā (soy, soluble fiber, plant sterols, a me nā nati).
- ʻOiai ʻaʻole hiki ke hahai i kēia papaʻai 100% o ka manawa, hiki iā ʻoe ke loaʻa nā pono olakino maikaʻi loa ma ka hoʻohui ʻana i kekahi o nā meaʻai i helu ʻia ma ʻaneʻi i kāu papaʻai o kēlā me kēia lā.
- He mea nui loa e kūkākūkā me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i ka meaʻai, ʻoiai inā he mau maʻi ʻē aʻe kou a ke lawe nei paha i nā lāʻau lapaʻau.
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