ʻO ʻoe kekahi kanaka e hoʻāʻo nei i nā mea like ʻole e hoʻohaʻahaʻa i nā pae cholesterol? A laila ua lohe paha ʻoe he mea maikaʻi ka ʻai ʻana i nā meaʻai soy, ʻo ia hoʻi, nā mea e like me ka tofu, no ka cholesterol. Ua maʻa kekahi poʻe i ka hoʻohui ʻana i kahi waiū soy liʻiliʻi i kā lākou oatmeal no ka ʻaina kakahiaka, a i ʻole ka ʻai ʻana i kahi edamame ma ke ʻano he meaʻai māmā awakea. No laila he aha ka ʻoiaʻiʻo ma kēia moʻolelo? Ke hoʻopilikia maoli nei ka ʻai ʻana i ka soy i ka cholesterol i loko o ko mākou kino? E kamaʻilio kākou e pili ana i kēia me ka hohonu iki.
He hopena maoli anei ka soy i ka cholesterol?
I ka ʻōlelo maʻalahi, ʻae, he hopena kona. Manaʻo kekahi mau noiʻi lapaʻau e hiki i ka hoʻohui ʻana i ka protein soy i kāu meaʻai ke kōkua i ka kaohi ʻana i nā pae cholesterol. Akā ʻo ka mea nui e hoʻomaopopo ma ʻaneʻi, ʻaʻole ikaika loa nā hōʻike no kēia. ʻO ia hoʻi, ʻaʻole e hoʻoponopono ka ʻai ʻana i ka soy wale nō i ka pilikia cholesterol.
Akā eia ka mea. Ua ʻike ʻia ka ʻai ʻana i ka soy e hōʻemi i kāu pae kolesterol LDL ("maikaʻi ʻole") ma kahi o 3% . I kēia manawa ke noʻonoʻo nei paha ʻoe, "Auē, he liʻiliʻi ka 3%, ʻeā?" ʻAe, ʻo ia nō. He liʻiliʻi loa ia. Akā no kekahi e hoʻāʻo nei e hoʻohana i nā mea liʻiliʻi a pau e hiki ai iā lākou ke hana e hoʻohaʻahaʻa i kā lākou cholesterol, ʻoiai kēia 3% he mea kūpono ia.
ʻAʻole wale ka soy he meaʻai. Loaʻa iā ia nā mea maikaʻi ʻē aʻe he nui.
- He kumu maikaʻi ia o ka protein .
- Waiwai i ka fiber .
- Loaʻa iā ia kekahi mau waikawa momona omega-3 olakino puʻuwai (akā ʻaʻole like ke ʻano o omega-3 i loaʻa i ka iʻa e like me ka salmon a me ka tuna).
- ʻO ka mea nui loa, ʻaʻohe cholesterol i loko o ka soy a haʻahaʻa loa i ka momona saturated, kahi mea e hōʻino ai i ke kino.
No laila, ʻaʻole he mea kilokilo ka soy no ka hoʻohaʻahaʻa ʻana i ka cholesterol, akā he mea naʻauao ke hoʻokomo i ka soy ma ke ʻano he ʻāpana o kāu ʻai holoʻokoʻa, ʻoi aku hoʻi ma kahi o nā meaʻai kiʻekiʻe i ka momona holoholona.
No laila, he aha kā mākou e hoʻohui ai i ka meaʻai?
No nā hopena maikaʻi loa, pono ʻoe e hoʻololi i nā meaʻai āu e ʻai nei i kiʻekiʻe i ka momona holoholona me nā huahana soy. E hele nui kēia i ka hōʻemi ʻana i ka nui o ka momona saturated āu e ʻai ai. Eia kekahi mau hoʻololi hiki iā ʻoe ke hana i kāu papaʻai.
| He aha ka meaʻai āu e ʻai mau ai? | ʻO ka palaoa soy hiki ke pani ʻia |
|---|---|
| Moa | Tofu - No ka laʻana, hiki iā ʻoe ke hana i ka kari tofu. |
| Pipi wili ʻia | ʻIʻo Soy (Protein Soy i hoʻopili ʻia) |
| Nā sausage | Sausage soya (ʻīlio soya) |
| Waiū bipi | Waiū soy - akā e nānā i ka lepili a koho i kahi ʻano me ka calcium a me ka wikamina D i hoʻohui ʻia, a haʻahaʻa hoʻi i ke kō. |
| Pata | Pata nati soya |
| Kīhi momona kiʻekiʻe | Kīhi soya |
| Nā meaʻai māmā i hana ʻia | He kīʻaha o ka edamame i hoʻolapalapa ʻia |
Eia kekahi mau mea e pono ai ʻoe e ʻike e pili ana i ka soy
He mea nui e hoʻomanaʻo i kēia mau mea ma mua o ka hoʻohui ʻana i ka soy i kāu meaʻai.
1. E makaʻala e pili ana i nā mea hoʻohui soy
Ua hoʻowalewale ʻia kekahi poʻe e lawe i nā mea hoʻohui isoflavone soy, i loaʻa ma ke ʻano pila, ma kahi o nā meaʻai soy. Eia naʻe, ʻaʻole i hōʻoia ʻia he pono kēia mau mea no ka cholesterol. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai soy holoʻokoʻa , e like me ka tofu, ka waiū soy, a me ka edamame, ma kahi o nā mea hoʻohui artificial.
2. Hiki ke hoʻopunipuni ka inoa.
Mai manaʻo ʻoe aia wale nō ka huaʻōlelo "soy" i loko o ka huahana, aia i loko ka protein soy.
- ʻAʻole i loko o ka mea ʻono soy a me ka ʻaila soybean ka protein soy.
- Aia paha ka "Soya" i kākau ʻia ma luna o kekahi mau meaʻai i hoʻopaʻa ʻia. ʻO ia kekahi huaʻōlelo no "Soy."
3. He mea pono ka heluhelu ʻana i ka lepili!
Ke kūʻai ʻoe i kahi huahana soy, e heluhelu pono i ka lepili. E hōʻoia e koho i kahi huahana i haʻahaʻa i ka momona saturated , cholesterol , paʻakai , a me ke kō i hoʻohui ʻia . I kekahi manawa, ʻo nā huahana soy i manaʻo ʻia he 'olakino' e loaʻa paha kēia mau mea me ka pono ʻole.
ʻEhia ka nui o ka soy e pono iaʻu e ʻai? Aia kekahi mau hopena ʻaoʻao?
Inā ʻaʻole ʻoe i ʻai mua i ka soy, mai hoʻomaka e ʻai nui i ka manawa hoʻokahi. E hoʻomaka mālie . E hoʻāʻo e pani i ka soy no ka protein holoholona i kāu meaʻai i kekahi mau lā o ka pule. He ala maikaʻi loa ia e hōʻemi ai i kāu lawe ʻana i ka momona saturated a me ka pilikia holoʻokoʻa o ka maʻi.
E hoʻomanaʻo, ʻo ka ʻai maikaʻi loa, ʻaʻole ia he mea e kaumaha ana i hoʻokahi mea. ʻO ka ʻai kaulike e komo pū ana me nā ʻano huaʻai like ʻole, nā mea kanu, nā nati, nā hua, a me nā pīni ka mea olakino loa.
Ma ke ʻano laulā, palekana ka ʻai ʻana i ka soy i ka palena iki, akā hiki i kekahi poʻe ke loaʻa i kahi ʻeha mai ka soy. He mea kākaʻikahi loa kēia, akā he mea maikaʻi ke makaʻala i ia mea.
- Nā pilikia ʻōpū: ʻeha ʻōpū, pehu ʻana, a pēlā aku.
- Nā maʻi ʻaleka: Hiki i kekahi poʻe ke maʻi ʻaleka i ka soy.
Eia kekahi, aia kekahi moʻolelo i waena o kekahi poʻe e "hiki i ka ʻai ʻana i ka nui o ka soy, ʻoi aku hoʻi no nā kāne, ke hoʻopilikia i nā hormones." Ma muli o ka nui o nā manaʻo hoʻopaʻapaʻa e pili ana i kēia, he mea paʻakikī ke hiki koke mai i kahi hopena.
No laila, ʻoi aku ka palekana a me ke akamai loa e kamaʻilio me kāu kauka e pili ana i ka nui o ka soy āu e hoʻohui ai i kāu ʻai a inā paha he kūpono ia iā ʻoe.
Leka Lawe-Home
- Hiki i ka ʻai ʻana i ka soy ke hōʻemi i nā pae cholesterol maikaʻi ʻole (LDL) ma kahi o 3%. ʻOiai ʻaʻole ia he hopena nui, he mea maikaʻi ia no ke olakino holoʻokoʻa.
- No nā hopena maikaʻi loa, e hoʻololi i nā meaʻai holoholona momona kiʻekiʻe āu e ʻai nei, e like me ka moa, ka pipi, a me ka tīhi, me nā meaʻai e like me ka tofu a me ka ʻiʻo soy.
- I ke kūʻai ʻana i nā huahana soy, e heluhelu i ka lepili a koho i nā mea haʻahaʻa i ke kō i hoʻohui ʻia, ka paʻakai, a me ka momona saturated.
- ʻOi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai soy holoʻokoʻa (e like me ka tofu, ka waiū soy) ma mua o ka lawe ʻana i nā mea hoʻopihapiha soy.
- Inā he mau nīnau kāu e pili ana i ka nui o ka soy āu e ʻai ai a i ʻole nā hopena ʻaoʻao hiki ke loaʻa, he mea nui e kamaʻilio me kāu kauka.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo