Aia kekahi mau mea nui e noʻonoʻo ai no ke ola olakino. ʻO ka mālama ʻana i ke kiʻekiʻe o ka cholesterol ma lalo o ke kaohi ʻana kekahi ʻāpana o ke ola olakino. ʻOiai ua ʻike nā haʻawina hou he liʻiliʻi ka hopena o nā meaʻai i ka cholesterol, pono e ʻai ʻia nā meaʻai kiʻekiʻe i ka cholesterol me ka akahele.
Hoʻonui anei nā meaʻai i ka Cholesterol?
ʻO Cholesterol kahi mea waxy i loaʻa i loko o ko mākou kino a me nā huahana holoholona e like me ka ʻiʻo, nā hua manu a me ka waiū. kou mau hormones,Vitamin DHe kuleana koʻikoʻi ia i ka hana ʻana i ka bile e pono ai no ka ʻai ʻana i ka meaʻai a me nā momona. Pono ka Cholesterol no kēlā me kēia cell i loko o ko mākou kino. Hāʻawi ia i ka ikaika a me ka maʻalahi i nā membrane cell. Na ke ake e hoʻopuka i nā kolamu a pau e pono ai ko mākou kino e hana, akā hiki mai ka cholesterol ma o ka ʻai ʻana i nā huahana holoholona.
ʻO nā meaʻai kiʻekiʻe i ka cholesterol
Ke ʻai ʻoe i ka cholesterol ma o ka meaʻai, e uku maoli ke kino ma ka hōʻemi ʻana i ka nui o ka cholesterol i hana ʻia. I ka hoʻohālikelike ʻana, inā haʻahaʻa ka cholesterol meaʻai, hoʻonui ke kino i ka hana cholesterol a mālama mau i nā pae kūpono o kēia mea koʻikoʻi. ʻO 25% wale nō o ka cholesterol i loko o ka ʻōnaehana mai nā kumu meaʻai. Hana ʻia ke koena e ke ake.Ua hōʻike nā haʻawina ʻaʻole pili nui ka cholesterol meaʻai i nā pae cholesterol i ke kino.
Eia naʻe, aia kahi mea nui e ʻike ma aneʻi. ʻElua ʻano cholesterol i loko o ko mākou kino: maikaʻi cholesterol (HDL) a me ʻino cholesterol (LDL). ʻOiai ka maikaʻi o ka cholesterol kiʻekiʻe, he pōʻino ka cholesterol kiʻekiʻe. ʻO ka cholesterol maikaʻi ʻole nā momona i hōʻiliʻili ʻia e alakaʻi i nā maʻi puʻuwai a hoʻomaka i nā poloka. No laila, pono e mālama ʻia ka pae cholesterol LDL.
ʻOiai he liʻiliʻi ka hopena o nā meaʻai ma luna o ka cholesterol, aia kekahi mau meaʻai, no ka mea he pōʻino lākou, hiki ke hoʻonui i ke kiʻekiʻe o ka cholesterol maikaʻi ʻole.
No ka laʻana, ʻo ka ʻiʻo ʻulaʻula, nā meaʻai i hoʻoponopono ʻia, a me nā huahana waiu momona piha i loaʻa nā momona momona hiki ke hoʻonui i ka LDL cholesterol. Hiki i ka ʻai wikiwiki a me ka ʻai nui ʻana i ka paʻakai ke hoʻonui i ka pae cholesterol. I kēia manawa, e nānā kākou i nā meaʻai e hoʻonui ai i ka cholesterol maikaʻi ʻole.
Nā meaʻai kiʻekiʻe i ka Cholesterol
1. ʻIʻo ʻulaʻula
ʻO kaʻiʻoʻulaʻula, he nui ka momona, hiki ke hoʻonui i ka cholesterol. He mea nui e kaupalena i kona ʻai ʻana.
2. Huaʻala Hua
Yolk hua moaMa muli o ke kiʻekiʻe o ka cholesterol i loko, pono e kaupalena ʻia kāna ʻai ʻana a i ʻole e hoʻohana ʻia nā mea ʻē aʻe.
3.Giblets
offalʻO nā meaʻai momona i ka cholesterol. No laila, pono e hoʻopau ʻia i nā helu liʻiliʻi.
4.Butter
ʻO ka pata he huahana i loaʻa i ka momona momona a pili pū me nā pae cholesterol kiʻekiʻe. E akahele i ka hoʻohana ʻana i nā ʻaila aila olakino ʻē aʻe.
5. Iʻa ʻiʻo
UlulāʻauLoaʻa ka cholesterol i ka ʻiʻo e like me ka ʻoysters, ka ʻoysters a me ka mussels. He mea nui e mālama i kāu ʻai.
6.Ke ake
ʻO ke ake kekahi o nā ʻiʻo i loaʻa i ka cholesterol kiʻekiʻe. E mālama i kāu ʻai ma ka mālama ʻana i nā pae cholesterol.
7.Mayonaise
Ma muli o kona momona momona, nui ka mayonnaise i ka cholesterol. Pono e hoʻopau i nā mea liʻiliʻi.
8.Turkey ʻili a i ʻole ʻili moa
He kiʻekiʻe ka momona momona o Turkey a me ka ʻili moa. He mea nui ke koho ʻana i ka pipi ʻili ʻole a i ʻole ka moa e kaulike ai i kou pae cholesterol.
9. Na Momona Holoholona
Pono e ʻai ʻia nā momona holoholona e like me ka momona pipi a me ka momona hipa me ka akahele no ka mea he kiʻekiʻe ka cholesterol.
ʻO nā nati e like me ka walnuts, nā ʻalemona a me nā hazelnuts he kiʻekiʻe i ka momona momona a loaʻa paha ka cholesterol.
11.Full cream waiu hua
ʻO ka waiū momona piha, ka yogurt a me ka paʻakai ka momona momona a me ka cholesterol. E koho i nā mea momona haʻahaʻa a momona ʻole.
12. ʻAi ʻAi ʻAi
Hiki i nā meaʻai ʻōpala e like me nā ʻāpana, nā pahū, a me ka lole ke hoʻonui i ka pae cholesterol no ka mea he kiʻekiʻe lākou i ka momona trans a me ka momona momona.
13.Fries
Loaʻa i nā meaʻai palai ka momona trans, hiki ke hoʻonui i ka pae cholesterol. No laila, pono e ʻai i nā meaʻai palai e like me ka hiki.
14. Nā mea inu
Hiki i nā mea inu kō a me nā mea inu ʻawaʻawa ke loaʻa nā hopena maikaʻi ʻole i ka cholesterol, ʻoiai inā ʻaʻole i loaʻa ka momona momona a i ʻole ke kō. No laila, e mālama pono i kāu ʻai.
15. ʻAi wikiwiki
Hāʻawi ʻia nā Hamburgers ma nā hale ʻai wikiwiki, nuggetʻO nā meaʻai e like me ka French fries ka nui o ka momona momona a pili pū me ka cholesterol kiʻekiʻe.
Nā ala maʻamau e hoʻohaʻahaʻa i ka cholesterol
ʻO nā ala kūlohelohe hiki iā ʻoe ke hoʻohana e hoʻohaʻahaʻa i ka cholesterol:
1. ʻAi maikaʻi: E hana i ka meaʻai kaulike a olakino ma o ka ʻai ʻana i nā meaʻai haʻahaʻa cholesterol. Ma kahi o ka ʻiʻo ʻulaʻula, koho i nā ʻiʻo momona haʻahaʻa e like me ka moa, ka iʻa a me ka pipi. E ʻai i nā kīʻaha i hoʻomaʻemaʻe ʻole ʻia, nā legumes, nā mea kanu, nā huaʻai a me nā momona maikaʻi (e like me ka aila ʻoliva, avocado, hazelnuts, walnuts).
2. E ʻai i nā meaʻai fibrous:ʻOakaE hoʻohui i nā meaʻai momona e like me ka laiki, ka laiki ʻeleʻele a me ka palaoa holoʻokoʻa i kāu ʻai. Mālama ka fiber i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i nā pae cholesterol maikaʻi ʻole.
3. E lawe i nā ʻakika momona omega-3: He mea maikaʻi ka Omega-3 fatty acids no ke olakino o ka naʻau a kōkua i ka hoʻohaʻahaʻa i nā pae cholesterol. Loaʻa ia i nā meaʻai e like me ka iʻa (ka iʻa ʻaila e like me ka salmon, mackerel, sardines), walnuts, hua chia a me nā hua flax.
4. E kaupalena i nā meaʻai momona a i hoʻoponopono ʻia: E hōʻemi a hoʻopau loa i nā meaʻai palai, nā meaʻai ʻōpala, nā ʻiʻo i hana ʻia a me nā meaʻai i loaʻa nā momona trans mai kāu ʻai.
5. E hooikaika mau: Ma ka hana ʻana ma kahi liʻiliʻi he 150 mau minuke o ka hoʻoikaika kino aerobic i hoʻokahi pule, hiki iā ʻoe ke hoʻonui i kāu kiʻekiʻe HDL (maikaʻi) cholesterol a hoʻohaʻahaʻa i kou pae cholesterol LDL (ʻino).
6. Mai puhi: Hoʻonui ka puhi paka i nā pae cholesterol a hoʻonui i ka pilikia o ka maʻi puʻuwai. Inā puhi ʻoe, e kiʻi i ke kākoʻo e haʻalele.
7. E pale a e kaupalena i ka waiʻona: Hiki i ka inu ʻawaʻawa ke hoʻonui i nā kiʻekiʻe triglyceride kiʻekiʻe a me ke kiʻekiʻe o ka cholesterol kiʻekiʻe. ʻO ke kūpono, ʻaʻole pono e ʻai nā kāne ma mua o 2 mau ʻāpana inu ʻona i ka lā a ʻaʻole pono e ʻai nā wahine ma mua o 1 ʻāpana inu ʻona i kēlā me kēia lā. Ma ka hopena;
E ʻike he nui nā kumu e pili ana i ka pae cholesterol. Ma ka nānā ʻana i kāu mau meaʻai, hiki iā mākou ke pale i nā meaʻai me ka cholesterol kiʻekiʻe a hoʻohana i kahi nohona olakino.
