Ua kiʻekiʻe anei kou pae cholesterol? 11 mau ala maʻalahi e hoʻohaʻahaʻa koke ai!

Ua hōʻike anei kāu hoʻāʻo koko hou nei ua kiʻekiʻe iki kāu cholesterol? He mea maʻamau ke manaʻo iki i ka makaʻu a me ka hopohopo ke hana ʻia kēlā. Ua lohe mākou a pau e hoʻonui ka cholesterol kiʻekiʻe i kou pilikia o ka maʻi puʻuwai. Akā ʻo ka nūhou maikaʻi he mea kēia hiki iā mākou ke kaohi. Hiki iā ʻoe ke hoʻohaʻahaʻa i kāu mau pae LDL (Low-Density Lipoprotein) , he mea ʻino ia i kou kino, a hoʻonui i kāu mau pae HDL (High-Density Lipoprotein) , he mea maikaʻi ia no kou kino. ʻO ka mea wale nō āu e hana ai, ʻo ia ke hana i kekahi mau hoʻololi maʻalahi i kou nohona.

ʻOiaʻiʻo, ʻaʻole wale ke ʻano o ka nohona ke kumu e hoʻoholo ai i kāu pae cholesterol. He kuleana ko kāu mau genes. Pono paha ʻoe e lawe i ka lāʻau lapaʻau e kāohi i kāu cholesterol. Akā hiki i kāu mau hana maʻamau ke kōkua nui. Inā ʻoe e hana i kēia mau hoʻololi maʻalahi, hiki paha iā ʻoe ke hōʻemi i ka nui o ka lāʻau lapaʻau āu e pono ai e lawe a hōʻemi i ka pilikia o nā hopena ʻaoʻao.

No laila, e nānā kākou pehea e hoʻohaʻahaʻa ai i nā pae cholesterol a ola i kahi ola olakino.

1. E hoʻōki i ka ʻai ʻana i nā meaʻai i loaʻa nā momona trans.

I ka ʻōlelo maʻalahi, ua hana ʻia nā momona trans i hana ʻia, nā momona maikaʻi ʻole e hoʻonui i kāu pae cholesterol maikaʻi ʻole (LDL) a hoʻohaʻahaʻa i kāu cholesterol maikaʻi (HDL), hiki ke hoʻonui i kou pilikia o ka maʻi puʻuwai a me ka hahau.

Nui nā meaʻai ma ka mākeke i kēia lā, ʻoiai nā biscuits i hoʻopaʻa ʻia, nā keke, kekahi ʻano margarine, nā noodles koke, a me nā meaʻai palai hohonu, aia paha kēia mau momona trans. Ke kūʻai ʻoe i kahi mea mai ka hale kūʻai, e heluhelu i ka lepili. Inā ʻōlelo ʻia "ʻaila hydrogenated hapa," ʻo ia hoʻi he mau momona trans. E noho mamao mai kēia mau meaʻai i ka hiki.

2. E hoʻemi i kekahi kaumaha pono ʻole

ʻAʻole pono ʻoe e hōʻemi i ke kaumaha nui e hoʻohaʻahaʻa i kāu cholesterol. Inā ʻoi aku kou kaumaha, hiki i ka hōʻemi ʻana i 4-5 paona ke hōʻemi i kāu pae cholesterol maikaʻi ʻole (LDL) ma kahi o 8%.

Akā he mea kēia āu e hana mālie ai. E hoʻāʻo e lilo i hoʻokahi kilokani i kēlā me kēia pule. ʻAʻole maikaʻi ka lilo ʻana o ke kaumaha nui i ka manawa hoʻokahi no kou kino. E kamaʻilio me kāu kauka e pili ana i ka nui kūpono o nā calorie no kou kaumaha, ke kiʻekiʻe, a me ka pae hana.

3. E hoʻoikaika kino i kēlā me kēia lā.

ʻOi aku ka lawa o ka hoʻoikaika kino no 2 1/2 hola i ka pule e hoʻokiʻekiʻe i kāu cholesterol maikaʻi (HDL) a hoʻohaʻahaʻa i kāu cholesterol maikaʻi ʻole (LDL) a me nā triglycerides. Inā ʻaʻole ʻoe i hoʻoikaika kino ma mua, e hoʻomaka liʻiliʻi. ʻOiai he 10 mau minuke ka hele wāwae wikiwiki i ka lā he hoʻomaka maikaʻi. E koho i kahi hoʻoikaika kino āu e hauʻoli ai. No ka laʻana, ka hele wāwae, ka holo ʻana, ke kaʻa paikikala, a i ʻole ka ʻauʻau ʻana. Inā palaualelo ʻoe e hana hoʻokahi, e hui pū me kahi hoaaloha. ʻO ia ka mea e maʻalahi ai.

4. E hoʻohui i ka fiber i kāu meaʻai

ʻO nā meaʻai waiwai i ka fiber hiki ke hoʻoheheʻe ʻia, e like me ka oats, nā ʻāpala, nā pīni, nā lentil, nā chickpeas, ka jackfruit, ka plantain, ka spinach, a me ka maiʻa, pale i ko mākou kino mai ka omo ʻana i ka cholesterol. Ua hōʻike ʻia e ka noiʻi ʻana ʻo ka hoʻohui ʻana i 5-10 grams o ka fiber i ka lā i kā mākou papaʻai e hōʻemi ana i nā pae cholesterol LDL. ʻO ka ʻai ʻana i nā meaʻai waiwai i ka fiber hiki ke kōkua iā ʻoe e māʻona, hiki ke kōkua iā ʻoe e ʻai pinepine. Akā, mai ʻai nui i ka fiber i ka manawa hoʻokahi. ʻO ka hana ʻana pēlā e hiki ai ke hōʻeha i ka ʻōpū a me ka pehu. No laila e hoʻohui mālie i ka fiber i kāu papaʻai.

5. E hoʻomaʻamaʻa i ka ʻai ʻana i ka iʻa.

E ho'āʻo e ʻai i ka iʻa i ʻelua a ʻehā manawa i ka pule. He mea maikaʻi loa nā waikawa momona omega-3 i loko o ka iʻa no ka puʻuwai. Eia kekahi, ke ʻai ʻoe i ka iʻa ma kahi o ka ʻiʻo ʻulaʻula e like me ka pipi a me ka puaʻa, hoʻemi ʻoe i ka nui o nā momona momona i loko o ka ʻiʻo ʻulaʻula. He kumu nui kēia e hoʻohaʻahaʻa ai i ka cholesterol. Eia nō naʻe, kiʻekiʻe ka mercury i kekahi mau iʻa nui e like me ka mano a me ka tilefish. Hiki i kēia ke hoʻonui i ka pilikia o ka maʻi puʻuwai. No laila e ʻai i nā iʻa liʻiliʻi e like me ka sardines, mackerel, a me ka herring.

6. E hoʻohana i ka ʻaila ʻoliva

Inā ʻoe e hoʻohana i ka ʻaila ʻoliva ma kahi o ka pata a i ʻole ka margarine i kāu kuke ʻana a i ʻole ma nā salakeke, hiki iā ʻoe ke hoʻemi i kāu mau pae cholesterol LDL ma kahi o 15%. Ua like kēia me ka hopena o ka lawe ʻana i kahi lāʻau cholesterol haʻahaʻa. He mea maikaʻi loa nā momona "maikaʻi" i loko o ka ʻaila ʻoliva no kou puʻuwai. Inā hiki, e koho i ka ʻaila ʻoliva "extra-virgin". No ka mea, ʻaʻole i hana nui ʻia, aia nā antioxidants he nui.

7. E ʻai i nā nati.

Hiki i nā nati he nui, e like me nā cashews, nā ʻalemona, a me nā pīnati, ke hoʻohaʻahaʻa i ka cholesterol LDL. ʻO kēia no ka mea aia nā hui i kapa ʻia ʻo sterols . E like me ka fiber, hiki i kēia mau sterols ke pale i ke kino mai ka omo ʻana i ka cholesterol. Akā e hoʻomanaʻo, he kiʻekiʻe nā calorie i nā nati. No laila, mai ʻai nui. He lima wale nō i ka lā ua lawa.

8. E hoʻopau i ke kaumaha

Ua ʻike anei ʻoe i ka wā e kaumaha ai ʻoe, hiki ke piʻi koke kou pae cholesterol? No laila e hoʻomaha i kou manaʻo. E heluhelu i kahi puke maikaʻi, e kamaʻilio me kahi hoaaloha, e hoʻolohe i kahi mele, a i ʻole e hana i kahi mea e like me ka yoga a i ʻole ka noʻonoʻo ʻana. E kōkua kēia mau mea iā ʻoe e kaohi i kāu pae cholesterol.

9. E hoʻohui i nā mea ʻala i ka meaʻai

ʻO nā mea ʻala e like me ke kālika, ke kinika, ke kinamona, ka pepa, a me ke koriana, he mea nui loa ia i kā mākou lumi kuke, ʻaʻole wale ia e hoʻolilo i ka meaʻai i ʻono, akā kōkua pū kekahi i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol. Ua ʻike ʻia e ka noiʻi ʻana e hiki i ka ʻai ʻana i kahi clove a i ʻole ka hapalua o ke kālika i ka lā ke hōʻemi i ka cholesterol ma kahi o 9% . ʻO ka hoʻohui ʻana i nā mea ʻala i ka meaʻai e kōkua pū i ka kaohi ʻana i ka makemake, hiki ke kōkua i ka pohō kaumaha.

10. E ho'ōki loa i ka puhipaka

Hoʻonui ka puhipaka i ka cholesterol maikaʻi ʻole (LDL) a hoʻemi i ka cholesterol maikaʻi (HDL). Inā ʻoe e haʻalele i ka puhipaka, e hoʻomaikaʻi ʻia kāu mau pae cholesterol.Ua hōʻike ʻia kekahi noiʻi ua ʻike ka poʻe i haʻalele i ka puhipaka i ka piʻi ʻana o ko lākou pae kolesterol "maikaʻi" ma 5% i loko o hoʻokahi makahiki. Eia kekahi, inā ʻaʻole ʻoe e puhipaka, hiki i ka hanu ʻana i ka uahi lua ke hoʻonui i kāu pae kolesterol maikaʻi ʻole. No laila e noho mamao mai nā wahi e puhipaka ai ka poʻe.

11. E ʻakaʻaka maikaʻi!

Ua like ka ʻakaʻaka me ka lāʻau lapaʻau. Ke ʻakaʻaka kākou, piʻi aʻe ka nui o ka cholesterol maikaʻi (HDL) o ko kākou kino. No laila, e hoʻohui i kahi leʻaleʻa i kou ola. E nānā i kahi kiʻiʻoniʻoni ʻakaʻaka, e leʻaleʻa me nā hoaaloha, e pāʻani me kahi keiki liʻiliʻi. He mea nui nō hoʻi ka mālama ʻana i kou noʻonoʻo i ka hauʻoli no ke ola olakino.

ʻOiai e hana ana i kēia mau mea a pau, he mea nui e kipa aku i kāu kauka ʻohana no ka ʻōlelo aʻo e loaʻa ai kahi ʻike pololei o kāu mau pae cholesterol a e ʻimi i ka lāʻau lapaʻau inā pono.