Ke kumu nei ke kō i ka piʻi ʻana o kāu cholesterol? (Suka a me Cholesterol)

Ua ʻike mākou a pau i ka ʻai ʻana i nā meaʻai momona kiʻekiʻe, ʻoiai nā momona momona, hiki ke hoʻokiʻekiʻe i ko mākou pae cholesterol. Akā aia kekahi mea ʻē aʻe a mākou e noʻonoʻo ʻole ai, akā hoʻopilikia malū ia i ko mākou pae cholesterol. ʻO ia ke kō. ʻAe, ua lohe pololei ʻoe i kēlā. Mai ka teaspoon o ke kō i loko o kāu kīʻaha tī kakahiaka a hiki i ka mea inu ʻono āu e inu ai ma hope o ka ʻaina ahiahi, ʻo nā "kō i hoʻohui ʻia" a mākou e hoʻohui ai i ka lā a pau hiki ke hoʻopilikia mālie i kāu pae cholesterol.

He aha ka pilina ma waena o ke kō a me ka cholesterol?

I ka ʻōlelo maʻalahi, aia kahi pilina nui ma waena o nā mea ʻelua. ʻAʻole mākou e kamaʻilio e pili ana i ke kō a mākou e loaʻa ai mai nā kumu kūlohelohe e like me nā huaʻai a me ka waiū. Ke kamaʻilio nei mākou e pili ana i nā kō i hoʻohui ʻia a mākou e hoʻohui ai i kā mākou meaʻai. No ka laʻana, ʻo ke kō keʻokeʻo, ke kō ʻeleʻele, ka meli, a me nā mea ʻono hana i hoʻohana ʻia i nā mea inu a me nā meaʻai ʻono like ʻole e hāʻule i loko o kēia māhele.

ʻO kēia mau kō i hoʻohui ʻia he mau calorie wale nō, ʻaʻohe meaʻai. Kāhea mākou i kēia mau "calories hakahaka." ʻAʻole wale kēia mau calorie hakahaka e hoʻonui i kou kaumaha a hoʻonui i kou pilikia o ka maʻi diabetes, akā hoʻopilikia pololei lākou i kāu mau pae cholesterol. ʻIke anei ʻoe pehea? ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe i ke kō e hoʻopilikia i kou ake. ʻO ke ake ke kino nui e hana i ka cholesterol.

ʻO ka mea mua, e hoʻomaopopo iki kākou e pili ana i ka cholesterol. He mea nui ka cholesterol no ko kākou kino. Pono kākou i ka cholesterol e hana i nā pūnaewele hou i loko o ke kino. Akā, ʻelua ʻano o ia mea.

Ua maopopo iā ʻoe i kēia manawa? Eia ka mea e hana ʻia:

ʻO ia hoʻi, ʻoiai e hoʻonui ana i ka maikaʻi ʻole ma kekahi ʻaoʻao, ua hoʻemi ʻia ka maikaʻi ma kekahi ʻaoʻao. Ua like kēia me ka wehe ʻana i ka puka i nā ʻaihue a me ka hoʻokuʻu ʻana i ke kiaʻi palekana mai loko mai o ka hale.

ʻO wai nā Triglycerides?

Aia kekahi mea pāʻani nui i ka moʻolelo kō. ʻO Triglycerides . He ʻano momona kēia i loaʻa i loko o ke koko. Ke ʻai mākou i nā calorie hou aʻe (ʻoi aku hoʻi mai ke kō a me nā kalapona) ma mua o ka mea e pono ai ko mākou kino, hoʻololi ke kino i kēlā mau calorie keu i nā triglycerides a mālama iā lākou i loko o nā hunaola momona. Hoʻohana ʻia kēia mau mea i ka wā e pono ai ka ikehu ma waena o nā meaʻai.

Akā ke ʻai nui ʻoe i ke kō, pale ke kō ponoʻī i ka hana o kahi enzyme e kōkua ana i ka wāwahi ʻana i nā triglycerides a wehe iā lākou mai ke kino.

E noʻonoʻo, inā kiʻekiʻe kou pae triglyceride koko, kiʻekiʻe kou pae LDL ("cholesterol" maikaʻi ʻole), akā haʻahaʻa kou pae HDL ("cholesterol" maikaʻi) , he mea weliweli loa ka hui pū ʻana o kēia mau mea ʻekolu. Hoʻoulu kēia ʻano i ka hōʻiliʻili ʻana o ka momona i loko o nā kīʻaha koko i ka wikiwiki loa, e hoʻonui nui ana i ka pilikia o ka hōʻeha puʻuwai a me ka hahau ʻana.

Pehea ʻoe e kāohi ai i kēia kō?

ʻAʻole wale ka ʻai kiʻekiʻe i ke kō he mea maikaʻi ʻole ia no kāu cholesterol, akā no kou olakino holoʻokoʻa. ʻO ka hōʻemi ʻana i ke kō i hoʻohui ʻia e hiki ke kōkua iā ʻoe e hōʻemi i nā calorie hakahaka a mālama i ke kaumaha olakino. He mea maikaʻi kēia mau mea a pau no ke olakino o kou puʻuwai.

ʻO ka ʻoiaʻiʻo, ʻaʻole pono ke kō i hoʻohui ʻia no ka hana pono ʻana o ko kākou kino. ʻAʻole ia e hōʻeha nui i ka ʻai ʻana i kahi liʻiliʻi. Ma ke ʻano laulā, ua ʻōlelo ʻia e ʻai nā wāhine ma lalo o 6 punetēpē o ke kō i kēlā me kēia lā a ʻai nā kāne ma lalo o 9 punetēpē.

E hoʻāʻo i kēia mau mea e hōʻemi i ke kō i kāu meaʻai:

• E kaupalena i nā meaʻai me ke kō i hoʻohui ʻia, e like me nā keke, nā biscuits, toffee, a me nā candy, i ka hiki.
• E hōʻemi i kāu ʻai ʻana i nā mea inu kō a me nā sodas. Akā, e hoʻomaʻamaʻa i ka inu ʻana i ka wai, ka wai huaʻai, a i ʻole nā ​​​​​​wai ʻē aʻe.
• Ma kahi o nā kalapona i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo a me nā noodles i hana ʻia mai ka palaoa berena, e ʻai i nā mea e like me nā palaoa piha a me ka laiki bran.
• E kaupalena i kāu inu ʻana i ka waiʻona. He kiʻekiʻe nō hoʻi ka waiʻona i ke kō a me nā calorie hakahaka.
• Ma kahi o nā cereals kō a me nā pā no ka ʻaina kakahiaka, e koho i kahi mea momona e like me ka hua, ka oatmeal, a i ʻole ka yogurt.
• I ke kūʻai ʻana i ka meaʻai mai ka hale kūʻai, e nānā i ka lepili. E hoʻomaʻamaʻa i ka nānā ʻana i ka nui o nā "kō i hoʻohui ʻia" ma ka lepili.
• E koho i nā meaʻai ʻaʻole e hoʻonui i ke kō koko a he haʻahaʻa ka helu glycemic. ʻO ia hoʻi nā mea kanu, nā huaʻai, a me nā palaoa piha.

Eia kekahi, he mea nui loa ka hoʻoikaika kino mau . Ke hoʻoikaika kino ʻoe, hiki iā ʻoe ke puhi i nā calorie keu āu e lawe ai mai ke kō.

Āhea wau e ʻike ai i ke kauka?

ʻAʻohe hōʻailona kikoʻī o ka cholesterol kiʻekiʻe. ʻO ia ke kumu i kapa ʻia ai ʻo ia ka "pepehi kanaka leo ʻole." Inā ʻaʻole ʻoe maopopo e pili ana i kou pae cholesterol, e nīnau i kāu kauka . Hiki iā ia ke hana i kahi hoʻāʻo koko maʻalahi e nānā iā ia.

ʻŌlelo pinepine nā kauka e nānā ʻia nā pae cholesterol o nā pākeke a pau ma luna o 20 mau makahiki ma ka liʻiliʻi i hoʻokahi manawa i kēlā me kēia 4 a 6 mau makahiki .

Inā kiʻekiʻe kou pae cholesterol, e aʻo aku paha kāu kauka iā ʻoe e hana i nā hoʻololi i kāu meaʻai a me kou nohona. Inā ʻaʻole kōkua kēlā mau mea, hiki iā ia ke kuhikuhi i ka lāʻau lapaʻau. No laila, inā he mau hopohopo kāu, e ʻike pono i kāu kauka ʻohana no ka ʻōlelo aʻo.