ʻO kahi pilikia i loaʻa i nā kānaka he nui i kēia mau lā, ʻo ia ka cholesterol kiʻekiʻe. ʻOi loa ka LDL (Low-Density Lipoprotein), i ʻike ʻia hoʻi ʻo 'cholesterol maikaʻi ʻole'. No laila, pehea ka maikaʻi inā hiki iā mākou ke kāohi i kēia ma ka lawe ʻana i nā lāʻau lapaʻau a me ka ʻai ʻana i ka meaʻai? No laila, i kēia lā ke kamaʻilio nei mākou e pili ana i kahi meaʻai maʻalahi a olakino hoʻi i hoʻohana ʻia mai ka wā o ko mākou mau kūpuna. ʻO ia hoʻi ka oats. ʻAʻole wale ka oats he meaʻai kakahiaka, hiki iā lākou ke hoʻemi i kou pae cholesterol maikaʻi ʻole, me ka hoʻopilikia ʻole i kou pae cholesterol maikaʻi.
Pehea e hoʻohaʻahaʻa ai ka oats i ka cholesterol?
He maʻalahi loa ke ʻano o ka ʻepekema ma hope o kēia. I ka ʻōlelo maʻalahi, kiʻekiʻe ka ʻoka i kahi ʻano 'fiber soluble' i kapa ʻia ʻo soluble fiber . ʻOiai he ʻokoʻa nā manaʻo o ka poʻe loea i ke ʻano o kēia hana, ʻo ka manaʻo nui kēia.
E noʻonoʻo, ke ʻai ʻoe i ka ʻoka, hui pū kēia ʻano fiber me ka wai i loko o kou ʻōpū a lilo i mea mānoanoa, e like me ka jelly. E like me ka huʻa. 'Pipili' kēia jelly mānoanoa i ka cholesterol a me nā waikawa bile i loko o kou ʻōpū. Ke pili ia ma kēia ʻano, hoʻōki ke kino i ka omo ʻana i kēlā cholesterol. No laila, ma kahi o ka hōʻiliʻili ʻana i loko o kou koko, hoʻokuʻu ʻia kēlā cholesterol ma ke ʻano he ʻōpala. He ʻano maʻalahi a maikaʻi loa, ʻeā?
Aia kekahi hōʻike ʻepekema no kēia moʻolelo?
ʻAe, ʻoiaʻiʻo nō. ʻAʻole kēia he lono wale nō. Ua hōʻoia ʻia ka ʻai ʻana i ka ʻoats e hoʻohaʻahaʻa nui i ka cholesterol a hiki i ka makahiki 1997, ua ʻae kūhelu ʻia e ka US Food and Drug Administration (FDA) iā ia ma ke ʻano he 'koi olakino.' ʻO ke ʻano kēia, ua ʻae ʻia nā huahana oat e hoʻolaha i ko lākou mau waiwai olakino puʻuwai.
Eia kekahi, ua hōʻike kekahi mau noiʻi e hiki i ka ʻoka, i ka wā e hui pū ʻia me nā meaʻai hoʻohaʻahaʻa cholesterol ʻē aʻe, ke loaʻa ka hopena koʻikoʻi i nā pae cholesterol. Ma kekahi noiʻi nui, ua hāʻawi ʻia nā pākeke me ka cholesterol kiʻekiʻe i kahi meaʻai hoʻohaʻahaʻa cholesterol, e like me ka ʻoka, ma kahi o nā lāʻau lapaʻau hoʻohaʻahaʻa cholesterol. He mea kupanaha loa nā hopena. Ua hoʻohaʻahaʻa ka ʻai i nā pae cholesterol e like me nā lāʻau lapaʻau hoʻohaʻahaʻa cholesterol.
Akā, ʻaʻole kēia manaʻo e hoʻōki ʻoe i ka lawe ʻana i kāu lāʻau lapaʻau cholesterol. Mai hoʻōki i ka lawe ʻana me ka ʻole o ke aʻo ʻana a kāu kauka. Hōʻike wale kēia i ka ikaika o kahi meaʻai olakino.
ʻAe, pehea ʻoe e hoʻohui ai i ka oats i kāu papaʻai?
ʻAʻole kēia i paʻakikī e like me kou manaʻo. He mea maʻalahi loa ka hoʻohui ʻana i ka ʻoats i kā mākou papaʻai. Hiki iā ʻoe ke hoʻāʻo i nā ʻano like ʻole.
| ʻAno hana | He wehewehe maʻalahi |
|---|---|
| No ka ʻaina kakahiaka | E hana i ka oatmeal porridge e like me ka mea maʻamau a ʻai. Hiki iā ʻoe ke hoʻohui i kahi mea e like me ka maiʻa, kekahi mau cashews, a i ʻole nā hua paukena e hoʻonui i ka ʻono a me ka meaʻai. |
| Ma ke ʻano he cereal anu | Inā ʻaʻole ʻoe makemake i ka porridge wela, hiki iā ʻoe ke ʻai i kahi cereal anu i hana ʻia mai ka oat bran me ka waiū. |
| Hoʻohui i nā kīʻaha ʻē aʻe | E wili maikaʻi i ka ʻoka a mālama iā lākou. E hoʻohui i hoʻokahi a ʻelua paha punetēpē i kāu mau sopa, nā sopa lentil, a me nā sopa mea kanu. Hiki iā ʻoe ke hoʻohui i kekahi pauka ʻoka i loko o nā berena ʻai i ka wā e hana ai i nā mea e like me nā cutlets a me nā ʻōwili. |
| No nā mea i hoʻomoʻa ʻia | Inā ʻoe e hana ana i nā keke, muffins, a i ʻole pancakes ma ka home, e hoʻololi i ka hapakolu o ka palaoa berena me ka palaoa oat. E hoʻomaikaʻi ia i ka ʻono a me ka maikaʻi. |
He ʻōlelo aʻo: ʻaʻole maikaʻi nā 'oats' āpau!
He mea kēia e hoʻomanaʻo ai. ʻAʻole maikaʻi nā ʻeke āpau i kapa ʻia ʻo 'oats' ma ka hale kūʻai. No ka laʻana, ʻaʻohe oats i loko o kekahi mau 'oat biscuits' a i ʻole 'granola bars'. Akā, ua piha lākou i ke kō a me ka ʻaila. No laila, i ke kūʻai ʻana i kahi mea, e heluhelu pono i ka lepili . E nānā i ka nui o ka fiber soluble a me ka nui o ke kō i loko. ʻOi aku ka maikaʻi o ke kūʻai ʻana i nā oats maʻemaʻe me ka ʻole o nā mea ʻono a i ʻole ke kō i hoʻohui ʻia a hana iā lākou ma ka home.
ʻEhia ka nui o ka oats e ʻai ai ʻoe i kēlā me kēia lā?
Ma ka awelika, pono i kahi pākeke ke ʻai i ka liʻiliʻi he 25 grams o ka fiber i kēlā me kēia lā. Akā, nui ka poʻe e ʻai wale i ka 15 grams. No laila, pono kākou a pau e makaʻala i nā meaʻai waiwai i ka fiber.
Wahi a ka noiʻi, pono ma kahi o 3 grams o ka fiber hiki ke hoʻoheheʻe ʻia, i loaʻa i loko o 1.5 kīʻaha o ka ʻoka i moʻa ʻia (ma kahi o ¾ kīʻaha o ka ʻoka maloʻo), e loaʻa ai ka hopena hoʻohaʻahaʻa cholesterol koʻikoʻi. Inā like kēia me ka nui no hoʻokahi lawelawe ʻana, mai hopohopo.
ʻO ia hoʻi, ʻaʻole pono ʻoe e ʻai i ka ʻoka no ka ʻaina kakahiaka wale nō. He mea kūpono ke hoʻohui i kahi ʻoka liʻiliʻi i nā meaʻai ʻē aʻe o ka lā.
Inā he mau hopohopo kāu e pili ana i kou pae cholesterol a i ʻole ka hoʻololi ʻana i kāu meaʻai, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ʻohana . E hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo kūpono loa iā ʻoe.
Leka Lawe-Home
- He meaʻai ka ʻoati i waiwai i ka fiber hiki ke hoʻoheheʻe ʻia e kōkua ana i ka hoʻohaʻahaʻa ʻana i kāu mau pae cholesterol maikaʻi ʻole (LDL).
- Pale kēia fiber i ka cholesterol mai ke komo ʻana i loko o ke kino i loko o nā ʻōpū a kōkua i ka hoʻokuke ʻana iā ia ma ke ʻano he ʻōpala.
- ʻO ka ʻai ʻana ma kahi o 1.5 mau kīʻaha o ka oats i kuke ʻia i kēlā me kēia lā hiki ke hoʻokō i nā hopena koʻikoʻi.
- Hiki ke hoʻohui maʻalahi i ka ʻoats i kāu meaʻai ma ka hoʻohui ʻana iā lākou i ka porridge, cereals, soups, a me nā mea i hoʻomoʻa ʻia.
- E heluhelu pono i nā lepili o nā huahana 'oats' i kūʻai ʻia ma ka hale kūʻai a pale i nā mea kiʻekiʻe i ke kō a me ka ʻaila.
- E ʻike mau i kāu kauka e kamaʻilio e pili ana i kāu mau pae cholesterol a i ʻole nā loli ʻai.
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