Ke lohe kākou e pili ana i ka cholesterol, ʻo ka mea mua e hiki mai ana i ka noʻonoʻo, ʻo ia ka ʻaila, ka pata, ka tīhi, a me nā ʻiʻo momona, ʻeā? ʻOiaʻiʻo, hoʻonui lākou i ka cholesterol. Akā, ua ʻike anei ʻoe hiki i kekahi mau meaʻai āu e manaʻo ai he olakino loa, a i ʻole āu e manaʻo ai ʻaʻole maikaʻi loa, ke hoʻonui maoli i kāu mau pae cholesterol? I kēia lā, e kamaʻilio kākou e pili ana i kekahi o kēia mau meaʻai e kahaha paha iā kākou, akā pono kākou e hoʻolohe.
ʻO nā meaʻai e hoʻokiʻekiʻe ai i ka cholesterol a mākou i noʻonoʻo ʻole ai
I kekahi manawa manaʻo mākou, "ʻAʻohe aila i loko o kēia," akā ʻo nā mea hoʻohui i hoʻohana ʻia no ka hana ʻana i kēlā meaʻai he momona momona paha. ʻAʻole like nā momona a pau. ʻO ka momona momona ke kumu nui o ka hoʻokiʻekiʻe ʻana i nā pae cholesterol maikaʻi ʻole i loko o ko mākou kino a me ka hoʻonui ʻana i ka pilikia o ka maʻi puʻuwai.
I kēia manawa, e nānā kākou i ke ʻano o kēia meaʻai.
| Meaʻai kupaianaha | No ke aha e pili ai i ka cholesterol? |
|---|---|
| 1. ʻIʻo lepo | Manaʻo pinepine mākou he mea maikaʻi ke pani ʻana i ka pipi me ka moa/pelekane wili. Akā inā paha ua kapa ʻia ʻo "85% wīne," hiki nō ke loaʻa ka nui o ka momona. ʻOi aku ka maikaʻi o ke koho ʻana i ka ʻiʻo wili ʻia he 90% wīne . |
| 2. Nā kō i hoʻohui ʻia | Pehea ka pili ʻana o ke kōpaʻa me ka cholesterol? ʻOiai ʻaʻole ia e hoʻonui pololei i ka cholesterol maikaʻi ʻole, ʻo ke kō i hoʻohui ʻia (i loaʻa i nā mea inu, nā keke, a me nā biscuits) e hoʻohaʻahaʻa i ka "cholesterol maikaʻi" (HDL cholesterol) o ko mākou kino. ʻO ia ke kumu he mea nui ka kaohi ʻana i ke kō. |
| 3. ʻUala i kuʻi ʻia | He mea kanu olakino ka ʻuala. Akā, aia ka pilikia ma ke ʻano o kā mākou hoʻomākaukau ʻana iā lākou. ʻO ka ʻuala i kuʻi ʻia ma ka hale kūʻai, ua hoʻopiha pinepine ʻia me ka pata, ka kirīmi, ka waiū holoʻokoʻa, a me ka tīhi.E hoʻohui. A laila lilo ia i "pōkā momona saturated." |
| 4. Pizza | Hoʻoinu wai ka pizza i kou waha, ʻeā? Akā, kiʻekiʻe ia i ka momona momona ma muli o ka tīhi a me nā ʻiʻo e like me ka sausage a me nā meatballs i hoʻohui ʻia i loko. ʻOi aku ka maikaʻi o ka kaupalena ʻana iā ʻoe iho i hoʻokahi ʻāpana, e hōʻemi i ka tīhi, a hoʻohui i nā mea kanu hou aʻe. |
| 5. Waiū Momona Holoʻokoʻa | He mau kumu maikaʻi ka waiū, ka yogurt, a me ka waiū momona ʻole no ka calcium a me ka protein. Akā inā koho ʻoe i nā ʻano "momona piha", e hoʻohui ana ʻoe i ka nui o ka momona saturated i kāu meaʻai. No laila e koho i nā huahana "ʻaʻohe momona" a i ʻole "haʻahaʻa momona" . |
| 6. ʻAila niu a me nā huahana pili | He mea kupanaha kēia no nā mea he nui ma ko kākou ʻāina. ʻOiai he meaʻai mea kanu ka niu, kiʻekiʻe ka momona momona o ka ʻaila niu, ka ʻaila pama, a me ka waiū niu . ʻAʻohe pono e hoʻōki loa i ka ʻai ʻana i kēia mau mea, akā he mea nui loa ka kaohi ʻana i ka nui . ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka ʻaila liʻiliʻi i ka wā e kuke ai, a e noʻonoʻo i ka nui i ka wā e ʻai ai i nā mea e like me ka laiki curry a me ka sambol niu. |
| 7. Ghee | He meaʻai kiʻekiʻe hoʻi ka Ghee i ka momona saturated. Eia kekahi, aia i loko kahi ʻāpana i kapa ʻia ʻo palmitic acid . Hiki ke waiho pololei ʻia kēia i loko o ko kākou mau kīʻaha koko (nā aʻa) a ālai iā lākou. No laila, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i kahi mea e like me ka ʻaila ʻoliva ma kahi o ka ghee. A i ʻole, e kaupalena i ka nui āu e hoʻohana nui ai. |
| 8. Nā mea ʻono a me nā pai | Hoʻohana pinepine nā huahana berena e like me nā pastries, nā pai, a me nā ʻōwili i ka nui o ka pata, ka shortening, a me ka kirīmi e hana i ka ʻili. ʻO kēia nā kumu nui o ka momona saturated. Inā ʻoe e ʻai ana i kahi mea e like me ka pai hua, hiki iā ʻoe ke hōʻemi i ka momona a me ka calorie ma ka ʻai ʻana i ka liʻiliʻi o ka palaoa a me ka nui o nā hua i loko. |
| 9. Hale Kiʻiʻoniʻoni Popcorn | ʻAʻole ka popcorn maʻamau, ʻoiai ka popcorn āu e loaʻa ai ma nā hale kiʻiʻoniʻoni. Hana ʻia lākou i ka ʻaila a i ʻole ka pata. A laila ninini lākou i kahi pata ma luna. ʻO kēia ka mea e lilo ai ia i mea momona kiʻekiʻe a me ka calorie kiʻekiʻe. ʻOi aku ka maikaʻi o ke noi ʻana me ka ʻole o ka pata ma luna a koho i ka liʻiliʻi loa hiki. |
Mai makaʻu i ka ʻike ʻana i kēia mau mea. ʻAʻole kēia manaʻo e hoʻōki loa ʻoe i ka ʻai ʻana iā lākou. ʻO ka mea nui, ʻo ia ka makaʻala a me ke kāohi ʻana i ka nui .
E noʻonoʻo i kēia mau mea i ka wā e kuke ai.
E like me kā mākou meaʻai, ʻo ke ʻano o kā mākou kuke ʻana e hoʻopilikia pololei i ko mākou pae cholesterol. Eia nā ʻōlelo aʻoaʻo maʻalahi ʻekolu e kōkua iā ʻoe:
- E pale i ka palai hohonu: I nā manawa hiki, ma kahi o ka palai ʻana i ka meaʻai, e hoʻolapalapa, hoʻomoʻo, kālua, a mahu paha.
- Wehe i ka momona keu mai ka ʻiʻo: Ma mua o ka kuke ʻana i kahi mea e like me ka moa, e wehe loa i ka ʻili. E ʻokiʻoki i nā momona keʻokeʻo i ʻike ʻia mai nā ʻano ʻiʻo ʻē aʻe.
- E hoʻohana i nā mea hana kuke maikaʻi: I ka wā e hoʻohana ai i nā pā nonstick, ʻaʻole pono ʻoe i ka nui o ka ʻaila. Hoʻohana ʻia ka ʻaila mea kanu i nā nui liʻiliʻi loa. He koho maikaʻi nō hoʻi ka hoʻohana ʻana i ka mea ʻūpī kuke.
Inā ʻoe e hopohopo nei e pili ana i kou pae cholesterol, a inā he cholesterol kiʻekiʻe a maʻi puʻuwai paha kekahi o kou ʻohana, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke kamaʻilio me kāu kauka . Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa no ka ʻai a me ke ʻano o ka nohona e kūpono iā ʻoe.
Leka Lawe-Home
- ʻO ka mea āu e ʻai ai e hoʻopilikia pololei i kāu pae cholesterol. E makaʻala ʻaʻole wale me nā momona i ʻike ʻia e like me ka pata a me ka ʻaila, akā, me nā momona huna pū kekahi.
- ʻO ka "momona momona" a me nā "kō i hoʻohui ʻia" ʻelua o nā ʻenemi nui loa. E hoʻomaʻamaʻa i ka heluhelu ʻana i nā lepili meaʻai.
- ʻOiai he mea kanu ka ʻaila niu a me ka ghee, kiʻekiʻe lākou i ka momona momona. No laila e makaʻala loa i ka nui āu e hoʻohana ai.
- Ma mua o ka haʻalele loa ʻana i nā meaʻai, hiki i ka kaohi ʻana i ka nui o nā meaʻai a me ka hoʻololi ʻana i nā ʻano kuke ke hana i kahi ʻokoʻa nui.
- Inā he mau hopohopo kāu e pili ana i kāu pae cholesterol a i ʻole ka meaʻai, e ʻoluʻolu e nīnau i kāu kauka .
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