He huaʻōlelo ʻo Cholesterol a kākou a pau i ʻike ai, ʻeā? Akā, ua ʻike maoli anei ʻoe i ke ʻano o ia mea? Ua lohe pū mākou he ʻelua ʻano, ʻo "cholesterol maikaʻi" a me "cholesterol maikaʻi ʻole". Akā, ke noʻonoʻo nei paha ʻoe inā he ʻoiaʻiʻo kekahi o nā moʻolelo i loko o ke kaiāulu e pili ana i kēia a i ʻole he mau moʻolelo wahaheʻe wale nō. No laila, e kamaʻilio maopopo kākou e pili ana i kēia i kēia lā a e aʻo pono i nā mea e pono ai kākou e hana e pale i ke olakino o ko kākou puʻuwai. He manawa kūpono hoʻi kēia e hoʻāʻo iki i kou ʻike.
Ka Moʻolelo Hoʻopunipuni 1: ʻAʻohe pilina ma waena o ke kaumaha a me ka cholesterol, ʻeā?
ʻAʻole kēia he ʻoiaʻiʻo loa. ʻOiai pono ka noiʻi hou aku e hoʻokumu i kahi pilina pololei ma waena o ke kaumaha a me nā pae cholesterol, aia kahi pilina ʻaʻole pololei, akā ikaika loa, ma waena o nā mea ʻelua.
I ka ʻōlelo maʻalahi, penei. E noʻonoʻo i kahi lā i loaʻa iā ʻoe ka nui o ka hana a ke kaumaha nui nei. He aha kā mākou e ʻai mau ai i kēlā lā? He mea wikiwiki e ʻai, ʻono iki, a ʻaila iki, ʻeā? Malia paha he laiki palai, he kottu, a i ʻole kekahi mea e like me nā meaʻai pōkole. Pēlā nō, i ka wā e piʻi ai ke kaumaha no kekahi poʻe, puhi nui lākou i ka puhipaka a inu nui. Haʻalele pū lākou i ka hoʻoikaika kino.
No laila, ʻo kēia ʻano nohona maikaʻi ʻole a mākou e hahai ai ma muli o ke kaumaha ke kumu pololei o ka piʻi ʻana o nā pae cholesterol. No laila, he mea nui loa hoʻi ka kaohi ʻana i ke kaumaha no ka kaohi ʻana i ka cholesterol.
Kaʻao Hoʻopunipuni 2: He mea maikaʻi maoli anei nā meaʻai i kapa ʻia ʻo "Low Cholesterol" no kou olakino?
Aia kahi ʻaoʻao kūpono a me ka ʻaoʻao hewa i kēia. I mea e kapa ʻia ai he "Low Cholesterol," aia kekahi lula e ʻōlelo ana he pono ka lawelawe ʻana o kahi meaʻai i emi iho ma mua o 20 milligrams o ka cholesterol a emi iho ma mua o 2 grams o ka momona saturated.
Akā eia ka pilikia. He aha ka mea e hana ai inā ʻoe e ʻai i ʻelua a ʻekolu paha lawelawe o kahi meaʻai e like me ia ma kahi o hoʻokahi? ʻO kēlā mau pae cholesterol haʻahaʻa a me ka momona saturated e hoʻohui mālie a ʻoi aku ma mua o ka nui i ʻōlelo ʻia i kēlā me kēia lā.
Wahi a ka ʻAhahui Puʻuwai ʻAmelika,
- ʻO ka mea maʻi me ka maʻi puʻuwai e ʻai i ka liʻiliʻi ma mua o 200 milligrams o ka cholesterol i ka lā.
- ʻO ka mea me ka maʻi puʻuwai ʻole akā me ka cholesterol kiʻekiʻe e ʻai i ka liʻiliʻi ma mua o 300 milligrams i ka lā.
No laila, ʻaʻole lawa ka nānā wale ʻana i ka lepili. He mea nui loa nō hoʻi ka nui o kāu ʻai ʻana .
Ka Moʻolelo Hoʻopunipuni 3: Inā ʻai ʻoe i nā meaʻai olakino, ʻaʻohe pilikia ke hoʻoikaika kino ʻole, ʻeā?
He moʻolelo wahaheʻe loa kēia! ʻOiai pehea kou kaohi ʻana i kāu meaʻai, ʻo ka hoʻoikaika kino ʻole e hoʻolilo iā ʻoe i ka pilikia o ka maʻi puʻuwai. ʻO ka hana ʻole kino kahi kumu nui o ka maʻi puʻuwai.
Paipai nā kauka ma ka liʻiliʻi he 30 mau minuke i ka lā.E pili ana i ka hoʻoikaika kino e manaʻo maikaʻi ai iā ʻoe. Inā ʻaʻohe ou manawa e hana ai i 30 mau minuke i ka manawa, mai hopohopo no ia mea. Hiki iā ʻoe ke hoʻokaʻawale iā ia i 15 mau minuke i ke kakahiaka a me 15 mau minuke i ke ahiahi. ʻO ka mea nui loa, ʻo ia ka hoʻoikaika kino ma ka liʻiliʻi hoʻokahi manawa i ka lā. He mea maikaʻi ka hele wāwae, ka hele wikiwiki, ke kaʻa paikikala, ka ʻauʻau ʻana, nā mea āpau.
Ka Moʻolelo Hoʻopunipuni 4: He aha nā meaʻai maikaʻi no ka cholesterol?
He wahaheʻe ka ʻōlelo ʻana "ʻo nā mea āpau āu e kūʻai ai mai ka hale kūʻai he mea ʻino ia no ka cholesterol." ʻO ka hoʻohui ʻana i kekahi mau mea i kāu papaʻai a me ka hōʻoki ʻana i nā mea ʻē aʻe e hiki ke kōkua i kou puʻuwai. Eia kahi alakaʻi maʻalahi.
| Hoʻohui i ka meaʻai (nā mea maikaʻi) | E hōʻemi i (nā mea maikaʻi ʻole) i ka hiki. |
|---|---|
| ʻOats: Waiwai i ka fiber hiki ke hoʻoheheʻe ʻia, hoʻemi lākou i ka cholesterol maikaʻi ʻole. | Nā ʻiʻo i hana ʻia: sausage, meatballs, bacon, etc. |
| Iʻa ʻaila: ʻO ka Omega-3 i loaʻa i nā iʻa e like me ka salmon, mackerel, herring, a me ka mackerel he mea maikaʻi ia no ka puʻuwai. | Nā meaʻai palai hohonu: Nā ʻuala palai Farani, nā ʻuala palai, nā meaʻai ʻaila pōkole. |
| Nā nati: Cashews, ʻalemona, walnuts (me ka paʻakai ʻole). | Nā huahana berena: berena, buns, keke, biscuits (ʻoi aku ka mea i hana ʻia me ka ʻaila pama). |
| Nā huahana waiū haʻahaʻa momona: yogurt, waiū momona ʻole. | Nā mea inu a me nā meaʻai kō: Nā mea inu ʻono, toffee, kokoleka. |
| Nā huaʻai a me nā mea kanu hou: E hoʻokomo i ka nui o ia mau mea i kāu papaʻai o kēlā me kēia lā. | Nā meaʻai kiʻekiʻe i ka momona momona: Ka hoʻohana nui ʻana i ka ʻaila niu, ka ʻaila pama, ka pata, a me ka tīhi. |
| Nā meaʻai i loaʻa nā sterols mea kanu: Loaʻa i kekahi ʻano margarine kēia. | Nā ʻaila holoholona: ka ʻaila poni, nā ʻāpana momona o ka pipi. |
ʻO ka hahai ʻana i kēia ʻai olakino hiki ke like ka maikaʻi me nā lāʻau lapaʻau e kaohi ana i ka cholesterol. Hiki i kēia mau meaʻai ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu LDL (Low-Density Lipoprotein) a i ʻole nā pae cholesterol 'maikaʻi ʻole' .
Ka Moʻolelo Hoʻopunipuni 5: ʻAʻole loaʻa i nā keiki ʻōpio ka cholesterol, ʻeā?
He kuhihewa weliweli loa kēia i waena o nā kānaka he nui. ʻO ka ʻoiaʻiʻo, hiki i ka cholesterol ke hoʻomaka e hōʻiliʻili i loko o nā kīʻaha koko i ka wā ʻōpiopio.
No laila, ke ʻōlelo nei ka American Heart Association:
- Inā ua loaʻa i kekahi o ka ʻohana ka maʻi puʻuwai i kona wā ʻōpiopio a i ʻole he mōʻaukala ʻohana o ka cholesterol kiʻekiʻe , he mea kūpono ke hoʻāʻo ʻia nā keiki o kēlā mau ʻohana no ka cholesterol i ka wā ʻōpiopio o 2 mau makahiki.
- Eia kekahi, pono e nānā pono ʻia nā keiki kaumaha a momona paha no ka cholesterol.
He mea nui e hoʻokomo i nā ʻano maikaʻi i nā keiki mai ka wā ʻōpiopio. E paipai i nā keiki e pāʻani a hoʻoikaika kino no 30-60 mau minuke i ka lā, ma ka liʻiliʻi he 4 mau lā o ka pule. E hāʻawi iā lākou ma ka liʻiliʻi he 5 mau lawelawe o nā huaʻai a me nā mea kanu i ka lā.
ʻOiai inā ʻaʻohe ou moʻolelo ʻohana o ka maʻi puʻuwai, he mea nui i nā kānaka a pau ke nānā ʻia ko lākou pae cholesterol ma ka liʻiliʻi i kēlā me kēia 5 mau makahiki ma hope o ka piha ʻana o 20 mau makahiki. Hiki iā ʻoe ke aʻo hou aʻe e pili ana i kēia mai kāu kauka ʻohana.
Leka Lawe-Home
- ʻO nā ʻano maikaʻi ʻole (nā ʻano ʻai maikaʻi ʻole, ka nele i ka hoʻoikaika kino) i hoʻokumu ʻia e ke kaumaha hiki ke hoʻonui i kāu mau pae cholesterol.
- ʻOiai ua kapa ʻia kahi meaʻai he "Low-Cholesterol" ʻaʻole ia he manaʻo e ʻai pono ʻoe ia mea me ke kaulike. E makaʻala i ka nui āu e ʻai ai.
- ʻOiai me ka ʻai maikaʻi, he mea nui ka hoʻoikaika kino i kēlā me kēia lā no ke olakino o ka puʻuwai.
- E hoʻokomo i ka ʻoka, ka iʻa ʻaila, nā nati, nā mea kanu, nā huaʻai, a me nā mea ʻē aʻe i kāu papaʻai. E pale i nā meaʻai i hana ʻia a me nā meaʻai i palai hohonu ʻia.
- Hiki i nā keiki ʻōpio ke loaʻa i ka cholesterol kiʻekiʻe. He mea nui e ʻimi i ke aʻo lapaʻau, ʻoiai inā he moʻolelo ʻohana o ka maʻi puʻuwai a inā momona ke keiki.
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