ʻai cholesterolʻo ia kekahi o nā papaʻai liʻiliʻi i koho ʻia ʻo ia kekahi o nā meaʻai maikaʻi loa e nā loea olakino a puni ka honua.
Hoʻolālā ʻia ia e kōkua i ka hoʻoikaika ʻana i ke olakino puʻuwai a hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol, e hui pū ana i ka ʻai olakino me nā loli o ke ʻano o ka nohona a me kekahi mau hoʻolālā no ka mālama ʻana i ke kaumaha.
He mea maikaʻi paha ia i ka hoʻohaʻahaʻa ʻana i ke kō koko, ka mālama ʻana i ke kiʻekiʻe o ke koko, a me ka mālama ʻana i nā maʻi ʻē aʻe.
Ma ka ʻatikala, "ʻai no ka cholesterol”, "Pehea e pono ai ka ʻai cholesterol?, "pehea e hana ai i kahi meaʻai cholesterol "nā pōmaikaʻi a me nā pōʻino o ka ʻai cholesterol e wehewehe ʻia.
He aha nā pōʻino o ka Cholesterol kiʻekiʻe?
ʻO Cholesterol kahi mea kūlohelohe i hana ʻia e ke ake a koi ʻia e ke kino no ka hana pono ʻana o nā sela, nā aʻalolo a me nā hormones.
ʻOiai pono ko mākou kino i ka cholesterol, hiki i ka cholesterol keu aku ke kūkulu a hana i kahi momona momona ma nā paia o ke aʻa, e hoʻemi ana i ke kahe o ke koko i nā wahi koʻikoʻi o ke kino. Inā hoʻomau ka hana ʻana o ka plaque i ka wā lōʻihi, hiki ke hoʻonui nui i ka pilikia o ka loaʻa ʻana o ka puʻuwai a i ʻole ka hahau ʻana.
ʻOiai e mālama mau ʻia ka cholesterol ma ke kaulike, hiki i ka ʻai pono ʻole ke kiʻekiʻe i ka aila hydrogenated a me nā kaʻaleʻa i hoʻomaʻemaʻe ʻia e hiki ke hoʻopilikia i kēia kaulike maʻalahi, e piʻi ai ke kiʻekiʻe o ka cholesterol.
Hōʻike ʻia kēia kaulike ʻole e ka LDL kiʻekiʻe (kolesterol maikaʻi) a me ka HDL haʻahaʻa (kolesterol maikaʻi), e hoʻonui ai i ka pilikia o ka hōʻeha puʻuwai a i ʻole ka hahau ʻana. ʻO nā kumu ʻē aʻe e pili ana i ka hana kino ʻole, ka maʻi diabetes, ke kaumaha, a me ka hypothyroidism.
Akā ʻaʻole like ka cholesterol a pau. ʻO ka LDL cholesterol, i kapa ʻia ʻo "kolesterol maikaʻi ʻole," ʻo ia ke ʻano e kūkulu ʻia ma nā paia o ke aʻa a hoʻonui i ka pilikia o ka maʻi puʻuwai.
ʻO ka HDL cholesterol, ma ka ʻaoʻao ʻē aʻe, ua kapa pinepine ʻia ʻo ia he "cholesterol maikaʻi" no ka mea hele ʻo ia ma ke kahe koko a hoʻoneʻe i ka cholesterol ʻino mai nā aʻa e kōkua i ka hoʻomaikaʻi ʻana i ke olakino naʻau.
He aha ka meaʻai Cholesterol?
ʻai cholesterol ai ole ia, ʻai TLC ai ole ia, ʻO ka meaʻai hoʻololi i ke ʻano ola kinoʻO kēia papaʻai meaʻai, i ʻike ʻia e nā inoa like ʻole e like me; He papaʻai maikaʻi ia i hoʻolālā ʻia e hoʻomaikaʻi i ke olakino puʻuwai a hoʻohaʻahaʻa i ka cholesterol.
Ua hoʻomohala ʻia e ka National Institutes of Health e hōʻemi i ka pilikia o ka maʻi puʻuwai a me ka hahau.
ʻai meaʻai cholesterolʻO ka pahuhopu ka hōʻemi ʻana i ke kiʻekiʻe o ke koko o ka LDL cholesterol "ʻino" e hoʻomaʻemaʻe a hoʻomaikaʻi i ke olakino o ka naʻau.
Noʻonoʻo ʻo ia i nā ʻāpana o ka meaʻai, ka hoʻoikaika kino, a me ka mālama ʻana i ke kaumaha e kōkua i ka pale ʻana i ka maʻi puʻuwai.
ʻAʻole like me nā papahana meaʻai ʻē aʻe, ʻai meaʻai cholesterolManaʻo ʻia e hahai ʻia no ka wā lōʻihi a pono e noʻonoʻo ʻia ma ke ʻano he loli ola ma mua o ka meaʻai.
Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i nā pae cholesterol, ʻai cholesterol Hāʻawi ia i nā pono olakino like ʻole e like me ke kākoʻo ʻana i ka hana immune, hōʻemi i ke kaumaha oxidative.
He aha ke ʻano o ka meaʻai Cholesterol?
Aia i loko o kēia papahana meaʻai kahi hui o nā meaʻai a me nā loli ola e kōkua i ka hoʻoikaika ʻana i ke olakino naʻau.
ʻO ke kikoʻī, manaʻo ia e hoʻololi i nā ʻano momona āu e ʻai ai a hoʻonui i kāu ʻai ʻana i nā mea hoʻoikaika olakino e like me ke fiber soluble a me nā sterols mea kanu, hiki ke kōkua i ka hoʻohaʻahaʻa i nā pae cholesterol.
Hoʻohui pū ia i nā hoʻololi meaʻai me ka hoʻonui ʻana i ka hoʻoikaika kino e kōkua i ke kāohi kaumaha a hoʻoikaika i ka ʻiʻo puʻuwai.
Nā ʻōlelo aʻoaʻo e hoʻohaʻahaʻa i ka cholesterol me ka meaʻai a ʻo nā lula nui no ka hahai ʻana i kēia ʻai:
- Loaʻa i nā calorie e lilo i ke kaumaha ma ke ʻano olakino.
- 25-35% o kāu mau calorie i kēlā me kēia lā mai ka momona.
- Ma lalo o 7% o kāu mau calorie i kēlā me kēia lā e hele mai mai ka momona momona.
- Pono e kaupalena ʻia ka ʻai ʻana o ka cholesterol ma lalo o 200 mg i kēlā me kēia lā.
- Pono e hoʻohana ʻia i kēlā me kēia lā he 10-25 grams o ka fiber soluble.
- E ʻai ma ka liʻiliʻi he 2 grams o nā mea kanu sterols a i ʻole stanols i kēlā me kēia lā.
- Loaʻa i ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino haʻahaʻa i kēlā me kēia lā.
ʻai cholesterolNo ka hoʻonuiʻana i nā meaʻai olakino āu eʻai ai i kāuʻai, ponoʻoe e hoʻonui i kāuʻaiʻana i nā huaʻai, nā huaʻai, nā kīʻaha piha, nā legumes, nā nati a me nāʻanoʻano.
Hele wāwaeManaʻo ʻia ʻo 30 mau minuke o ka hoʻoikaika kino i kēlā me kēia lā, me nā hana e like me ka jogging, kaʻa kaʻa a me ka ʻauʻau.
I kēia manawa, pono ʻoe e kaupalena i nā meaʻai momona kiʻekiʻe a me ka cholesterol, ka ʻiʻo, nā huahana waiu, nā yolks hua manu, a me nā meaʻai i hana ʻia. ʻO kēia hoʻi ʻai no ka cholesterolKōkua ia e hoʻonui i ka pono i manaʻo ʻia mai
He aha nā pōmaikaʻi o kahi meaʻai hoʻemi Cholesterol?
Pomaikai ola kino
ʻAi hoʻohaʻahaʻa i ka cholesterolHoʻolālā ʻia e hoʻohaʻahaʻa i nā pae cholesterol a hoʻemi i ka pilikia o ka maʻi puʻuwai.
Ma kahi haʻawina 36-lā o 32 poʻe me ka cholesterol kiʻekiʻe, ʻai cholesterol Ua hiki iā ia ke hoʻemi i ka pae "kino" LDL cholesterol ma ka awelika o 11%.
Ua ʻike ʻia kekahi haʻawina ʻo ka hahai ʻana i ka ʻai no nā pule ʻeono i alakaʻi i ka hōʻemi nui o ka nui o ka cholesterol a me nā pae triglyceride, ʻoi aku hoʻi i nā kāne.
ʻai cholesterol paipai ʻia e ʻai i nā sterols a me nā stanols. ʻO kēia nā pūhui kūlohelohe i loaʻa i nā meaʻai e like me nā huaʻai, nā huaʻai, nā kīʻaha holoʻokoʻa, nā legumes, nā nati, a me nā ʻanoʻano i ʻike ʻia e hoʻohaʻahaʻa i ke koko o ka nui a me ka "kino" LDL cholesterol.
ʻO ka hoʻomaʻamaʻa a me ka hoʻemi ʻana i ka momona momona e kōkua pū i ka mālama ʻana i nā pae cholesterol LDL.
Ma waho aʻe o ke kōkua ʻana e hoʻohaʻahaʻa i ka cholesterol, hāʻawi pū kēia meaʻai i nā pono olakino ʻē aʻe, e like me:
Hoʻomaikaʻi i ka hana immune
Ma kahi haʻawina liʻiliʻi o 18 poʻe, ʻai cholesterolUa ʻike ʻia ka hoʻomaikaʻi ʻana o ka hana immune i nā poʻe ʻelemakule me ka cholesterol kiʻekiʻe ma hope o ka mālama ʻana.
Hoʻemi kaumaha
hooikaika mauʻO ka hoʻoikaika kino, ka mālama ʻana i ka ʻai ʻana i ka calorie, a me ka hoʻonui ʻana i ka lawe ʻana i ka fiber soluble he mau hoʻolālā kūpono no ka pohō kaumaha.
ke kaulike ʻana i ke kō koko
ʻai cholesterolʻO ia ka manaʻo e hoʻonui i kou ʻai ʻana i ka fiber soluble, ka mea e hoʻolohi i ka komo ʻana o ke kō i loko o ke koko e kōkua i ka mālama ʻana i nā pae kō koko.
Hoʻemi i ke kaumaha oxidative
Ma kahi noiʻi o 31 mau mākua me ka maʻi diabetes, ua ʻōlelo ʻia ʻo kēia ʻai me ka nui o ka ʻai ʻana i nā legumes e hōʻemi ana i ke kaumaha oxidative, ʻo ia ka mea e pale ai i ka ulu ʻana o ka maʻi maʻi.
hoʻohaʻahaʻa i ke koko
Hōʻike nā haʻawina ʻo ka hoʻonui ʻana i ka fiber soluble e hoʻohaʻahaʻa i ke koko systolic a me ka diastolic.
Nā ʻaoʻao maikaʻi ʻole o ka ʻai Cholesterol
ʻai cholesterol ʻOiai hiki ke lilo i mea hana pono e kōkua ai i ka hoʻoikaika ʻana i ke olakino o ka naʻau, hiki nō ke hele mai me kekahi mau hiʻohiʻona.
Hiki ke paʻakikī ke hahai, a hiki i nā alakaʻi koʻikoʻi no ka cholesterol meaʻai, ka momona momona, a me ka fiber hiki ke paʻakikī ke hahai i ka meaʻai.
He aha ka mea e ʻai ai ma ka ʻai Cholesterol?
Pono e hoʻokomo i kēia papaʻai i ka nui o nā huaʻai, nā mea kanu, nā kīʻaha piha, nā legumes, nā nati a me nā ʻanoʻano.
ʻAi hoʻohaʻahaʻa i ka cholesterol pono nō hoʻi e loaʻa ka nui o ka protein lean e like me ka iʻa, ka moa a me ka ʻiʻo haʻahaʻa momona.
ʻai cholesterolʻO kekahi o nā meaʻai pono e ʻai ʻia, penei:
Nā huaʻai
Apple, maiʻa, melon, ʻalani, pea, peach etc.
ka lau
Broccoli, cauliflower, celery, kukama, spinach, kāpeti, etc.
ʻO nā huaʻai piha
Barley, brown rice, couscous, oats, quinoa etc.
lāʻau ikiʻai wale
Piʻi, piʻi, lentils, chickpeas.
Nati
Almond, cashew, chestnut, macadamia nut, walnut etc.
Nā hua
ʻO nā hua chia, nā hua flax, nā hua hemp, etc.
ʻIʻo ʻulaʻula
Pipi, hipa etc.
Manuʻai manu
ʻO ka pipi ʻili ʻole, ka moa, etc.
ka iʻa a me ka iʻa
Salmon, cod, etc.
He aha ka mea ʻaʻole e ʻai ma kahi ʻai Cholesterol
ʻO ka poʻe i ka meaʻai cholesterolʻAʻole pono lākou e ʻai i nā meaʻai i kiʻekiʻe i ka momona momona a me ka cholesterol, e like me nā ʻiʻo, nā meaʻai i hoʻoponopono ʻia, nā yolks hua manu a me nā huahana waiu.
Pono e ʻalo ʻia nā meaʻai i hana ʻia a palai ʻia no ka mālama ʻana i ka momona a me ka hoʻohana ʻana i ka calorie i loko o ka pae i ʻōlelo ʻia.
ʻai cholesterol, Manaʻo ia e hōʻemi i nā pae cholesterol a hāʻawi i nā loli ola lōʻihi e like me ka hoʻoikaika kino a me ka meaʻai no ke olakino naʻau.
Paipai ʻo ia i ka ʻai ʻana i nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, nā legumes, nā nati a me nā ʻanoʻano, ʻoiai e kaupalena ana i nā meaʻai momona a me ka cholesterol kiʻekiʻe.
Ke hoʻohana ʻia e like me ka hoʻololi ʻana o ke ʻano ola mau i ka wā lōʻihi ʻai cholesterol hiki iā ia ke hana i ka mana ikaika.
