Ua haʻi aku anei kāu kauka iā ʻoe ua hōʻike kāu hoʻāʻo koko hou i nā triglycerides kiʻekiʻe a me ka cholesterol kiʻekiʻe? ʻAʻole nui ka poʻe e noʻonoʻo e pili ana i nā triglycerides. Akā ua pili pono lākou i nā maʻi koʻikoʻi e like me nā hōʻeha puʻuwai a me nā hahau. Akā, mai hopohopo, ʻo ka nūhou maikaʻi, ma ka hana ʻana i kekahi mau hoʻololi i kāu ʻai a me ka hoʻoikaika kino, hiki iā ʻoe ke hoʻemi nui i kāu mau pae triglyceride. ʻO ka ʻoiaʻiʻo, hiki iā ʻoe ke hoʻemi i kāu mau pae triglyceride ma 20% a 50%.
E hoʻomanaʻo, ʻo kēlā me kēia ʻai āu e ʻai ai hiki ke hoʻomaikaʻi a hoʻonui paha i ke olakino o kou puʻuwai. ʻO kāu ke koho!
I ka ʻōlelo maʻalahi, he aha ka triglyceride?
ʻO Triglycerides kekahi ʻano momona i loko o ko kākou koko. Ke ʻai kākou, hoʻololi ko kākou kino i nā calorie keu i loko o kēlā meaʻai i triglycerides a mālama iā lākou i loko o nā hunaola momona e hoʻohana ai no ka ikehu ma hope. Akā ke ʻai kākou ma mua o ka mea e pono ai, ʻoiai nā meaʻai kiʻekiʻe i ke kō a me ka starch (e like me ka berena, ka laiki, a me nā mea inu ʻono), piʻi pono ʻole kēia mau pae triglyceride i loko o ke koko. Hoʻonui kēia i ka pilikia o nā maʻi e like me ka hōʻeha puʻuwai a me ka hahau .
No laila, e nānā kākou pehea e hoʻomākaukau ai i kekahi mau meaʻai e kōkua ai i ka kaohi ʻana i kēia maʻi.
Nā meaʻai kakahiaka olakino no ka puʻuwai
E hoʻomaka kākou i ka lā me kahi hoʻoholo olakino. Eia kekahi mau meaʻai ʻaina kakahiaka hiki iā ʻoe ke hoʻāʻo.
| ʻAina kakahiaka | Pehea e hana ai a me nā mea i loko |
|---|---|
| ʻO ka ʻoka a me nā hua | E hoʻomoʻa i ka hapalua kīʻaha o ka ʻoka me 1 kīʻaha waiū haʻahaʻa. E kau i 1 punetēpē o nā walnuts i ʻokiʻoki ʻia a me 1 kīʻaha hua o kāu koho (nā ʻōpena, nā blueberries). |
| Sāniwika hua manu | E hana i ka omelet me 1 hua manu (a i ʻole 2 hua manu keʻokeʻo), nā tōmato i ʻokiʻoki ʻia, ka spinach, nā ʻakaʻakai, a me nā halo. E kau ma waena o ʻelua ʻāpana berena palaoa piha. E lawelawe me kahi ʻalani liʻiliʻi. |
| Yogurt a me nā huaʻai | E kāwili i 1 kīʻaha o ka yogurt momona haʻahaʻa, kahi cereal fiber kiʻekiʻe, kahi maiʻa a i ʻole ke kīʻaha mango, a me kekahi mau ʻalemona. |
| Berena me ka sālemona | E hohola i kahi tīhi kirīmi momona haʻahaʻa ma luna o kahi bagel palaoa piha a i ʻole kahi ʻāpana berena, a hoʻouhi me kahi ʻāpana iʻa sālemona puhi ʻia. E lawelawe me ke kīʻaha o nā ʻāpana wai meli. |
ʻAina awakea e hōʻemi ana i ka pilikia o ka hōʻeha puʻuwai
Eia kekahi mau ʻaina awakea ʻono a momona hoʻi hiki iā ʻoe ke hana a lawe pū me ʻoe.
| ʻAina awakea | Pehea e hana ai a me nā mea i loko |
|---|---|
| ʻO ka hupa mea kanu a me ka salakeke | 1 kīʻaha sopa momona haʻahaʻa i hana ʻia me nā chickpeas, lentils, a i ʻole nā mea kanu i hui pū ʻia. 2 kīʻaha salakeke me nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, kāloti, broccoli, a me nā tōmato. E hoʻohana i kahi ʻaʻahu salakeke i hana ʻia me ka ʻaila ʻoliva. |
| Sāniwika tuna | E hohola i 2 ʻāpana berena palaoa piha me kahi tuna liʻiliʻi i loko o ka pahu, hoʻokahi punetune o ka mayonnaise momona haʻahaʻa, ʻakaʻakai i ʻoki ʻia, a me kekahi mau pickles. Inā makemake ʻia, e kau i kahi ʻāpana lahilahi o ka ʻāpala a i ʻole ka pea ma luna. |
| Moa a me nā mea kanu i hoʻomoʻa ʻia | E hoʻomoʻa i nā mea kanu (pī, kāloti, kāpeti) me ka moa i kālua ʻia a tofu paha. E lawelawe me ka hapalua kīʻaha laiki ʻeleʻele a i ʻole nā noodles palaoa piha. |
Nā ʻaina ahiahi e hoʻohaʻahaʻa ana i ka triglyceride
He mea nui loa ka mālama ʻana i ka ʻaina ahiahi maʻalahi.
| ʻAina ahiahi | Pehea e hana ai a me nā mea i loko |
|---|---|
| Moa i kālua ʻia | He ʻāpana moa i kālua ʻia me ka ʻili i wehe ʻia, he ʻuala i hoʻolapalapa ʻia, a me ke kīʻaha broccoli i hoʻolapalapa ʻia. |
| Iʻa a me ka couscous | He ʻāpana sālemona a i ʻole calamari i kālua ʻia me kahi ʻaila ʻoliva liʻiliʻi. E lawelawe me ka asparagus i hoʻolapalapa ʻia a me ka hapalua kīʻaha couscous. |
| Pasta palaoa holoʻokoʻa | 1 kīʻaha pasta palaoa piha. E hoʻohui i ka mea ʻono tōmato, nā mea kanu e like me nā halo, zucchini, a me kahi pelehū lepo liʻiliʻi a tofu paha. |
He memo kūikawā e pili ana i ka waiʻona
E kaupalena i ka inu ʻana i ka waiʻona i hoʻokahi mea inu i ka lā no nā wahine a ʻelua no nā kāne. Eia nō naʻe, inā ʻoi aku ke kiʻekiʻe o kou pae triglyceride ma mua o 200 mg/dL, ʻoi aku ka maikaʻi o ka hoʻōki loa ʻana i ka inu ʻana i ka waiʻona. He mea nui e kamaʻilio me kāu kauka e pili ana i kēia.
Pehea ʻoe e hoʻomākaukau ai i kahi pāʻina kūpono iā ʻoe?
ʻAʻole hiki iā ʻoe ke ʻai i ka mea like i kēlā me kēia lā, no laila e hoʻomanaʻo i kēia mau mea nui i ka wā e hoʻomākaukau ai i kāu mau meaʻai punahele.
- ʻO ke kānāwai o ka pā: E puʻunaue i kāu pā i 4 mau ʻāpana ma ka noʻonoʻo.
- E hoʻopiha i ʻelua ʻāpana (hapalua o ka pā) me nā mea kanu a me nā huaʻai .
- E hoʻopiha i hoʻokahi ʻāpana (kahi ʻāpana) me nā palaoa piha (laiki ʻeleʻele, buckwheat, oats, berena palaoa piha).
- E hoʻopiha i ka hapalua ʻē aʻe (no kekahi manawa) me ka protein momona haʻahaʻa (iʻa, moa ʻili ʻole, lentil, chickpeas, keʻokeʻo hua manu).
- E noho mamao aku mai nā mea "keʻokeʻo": E hōʻemi i kāu ʻai ʻana i nā meaʻai i hoʻomaʻemaʻe ʻia (berena keʻokeʻo, buns), ke kō, nā mea ʻono, a me nā mea inu ʻono i ka hiki. Hoʻonui pololei kēia i nā pae triglyceride.
- E koho i nā momona maikaʻi:Hiki i nā meaʻai waiwai i nā momona olakino, ʻoiai hoʻi nā omega-3, ke kōkua i ka hoʻohaʻahaʻa ʻana i nā triglycerides. E hoʻokomo i nā iʻa momona e like me ka salmon a me ka tuna, ka flaxseed, a me nā walnuts i kāu papaʻai.
- E pale i nā momona maikaʻi ʻole: E pale i ka ʻiʻo ʻulaʻula, nā huahana bakena, a me nā meaʻai i hoʻopili ʻia me nā momona trans (inā ʻōlelo ka lepili 'ʻaila hydrogenated' , mai kūʻai i kēlā meaʻai).
- E makaʻala i ke koho ʻana i nā meaʻai waiū: koho i ka waiū haʻahaʻa momona a i ʻole ka waiū momona ʻole, ka yogurt, a me ka tīhi.
Inā pilikia ʻoe i ka pili ʻana i kēia papaʻai, e kamaʻilio me kāu kauka a i ʻole kekahi meaʻai loea. Hiki iā lākou ke kōkua iā ʻoe e hana i kahi papaʻai hoʻohaʻahaʻa triglyceride kūpono iā ʻoe.
Leka Lawe-Home
- ʻO nā pae triglyceride kiʻekiʻe he maʻi koʻikoʻi ia e hoʻonui ai i ka pilikia o ka hōʻeha puʻuwai a me ka hahau.
- Hiki ke hoʻemi nui ʻia kēia pae ma o ka hoʻololi ʻana i kāu ʻai a me ka hoʻoikaika kino wale nō.
- E hōʻemi i nā kalapona maʻalahi e like me ke kō, ka berena, a me nā mea inu ʻono, a e ʻai i nā palaoa piha, nā mea kanu, a me nā hua.
- E hoʻokomo i ka iʻa a me nā nati i kāu papaʻai, nona nā momona olakino (omega-3). E pale i nā meaʻai i hana ʻia a me nā momona maikaʻi ʻole.
- E kaupalena i kāu inu ʻana i ka waiʻona. Inā kiʻekiʻe loa kou mau pae triglyceride, e kamaʻilio me kāu kauka e pili ana i ka hōʻoki loa ʻana i ka waiʻona.
- E kūkākūkā mau me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi papaʻai a i ʻole inā he mau hopohopo kāu e pili ana i kou olakino.
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