John Myers
ʻO ka nīnau inā a pehea ka nui o nā meaʻai i loaʻa i ka cholesterol e like me nā hua manu e pili ana i ke kiʻekiʻe o ka cholesterol koko ke kumuhana o ka hoʻopaʻapaʻa mau ma waena o nā ʻepekema a me nā kauka. ʻO ka mea i hala aku nei, ua manaʻo ʻia ka cholesterol i loko o nā hua manu he mea ʻole i ke olakino. Akā ʻo kahi noiʻi ʻike ʻAmelika mai Malaki 2019 hiki mai i ka hopena o ka poʻe e ʻai i ka nui o nā hua manu i ʻoi aku ka kiʻekiʻe o ka make mai ka puʻuwai a i ʻole ka hahau. Me ka liʻiliʻi o ka cholesterol mai ka meaʻai, ma kekahi ʻaoʻao, e emi ana ka pilikia. Akā kānalua ka poʻe ʻepekema hiki ke hoʻololi ʻia nā hopena i nā ʻāina ʻē aʻe.
Haʻawina Cholesterol: ʻO ka mea i aʻo ʻia e nā mea noiʻi
Ke nānā nei ka haʻawina o kēia manawa i nā kānaka 29,615 mai ʻeono mau haʻawina lōʻihi o ʻAmelika i hōʻiliʻili ʻia ka ʻikepili ma waena o 1985 a me 2016. Ua hahai ʻia nā mea hoʻāʻo no ka awelika o 17.5 mau makahiki. Hoʻopaʻa ʻia kā lākou mau ʻai, ʻoi aku ka nui o kā lākou ʻai ʻana i ka cholesterol i kēlā me kēia lā, a me nā maʻi i loaʻa i ka wā aʻo. He 5,400 ka nui o nā hanana cardiovascular (nā puʻuwai, nā hahau) i loaʻa. Ua make ka 6,132 i komo.
ʻO ka hoʻohewa ʻana i ka haʻawina cholesterol
Hoʻomaopopo ka poʻe ʻepekema i ka wehewehe ʻole ʻana o nā hopena noiʻi. Hōʻike lākou i loko o nā haʻawina nānā, nā mea i koho wale ʻia - i kēia hihia, ʻai hua manu - noʻonoʻo ʻia a paʻa ke kuleana no ke kumu o kahi hanana, no ka laʻana, ka hanana ʻana o ka puʻuwai puʻuwai.
ʻO ka pilikia, ʻo nā ʻaoʻao ʻē aʻe a pau e hiki ke hoʻopili i ka hanana i mālama ʻole ʻia. No ka laʻana, i ka hihia o ke aʻo ʻana i ka cholesterol, pehea ka hoʻomākaukau ʻana o nā mea hoʻāʻo i nā hua ʻaʻole i noʻonoʻo ʻia. Ma USA, ʻai pinepine ʻia nā hua manu a ʻai pū ʻia me ka puaʻa palai. Loaʻa kēia i nā ʻakika momona saturated, kahi e hoʻonui nui ai i ka cholesterol serum ma mua o ka cholesterol maʻemaʻe mai ka meaʻai.
ʻO ia ka mea e kōkua ai i ke kiʻekiʻe o ka cholesterol
Hiki ke hoʻemi ʻia ke kiʻekiʻe o ka cholesterol kiʻekiʻe i kekahi manawa me ka hoʻololi ʻana i ke ʻano o ka nohona, ka hoʻoikaika kino, a me ka pohō kaumaha. Me ke kōkua o ka hoʻololi ʻana i ka meaʻai a me ka pale ʻana i nā momona holoholona, hiki ke hoʻemi ʻia ke kiʻekiʻe o ka cholesterol i loko o ke koko e 10 a 15 pakeneka i nā manawa he nui. Inā ʻaʻole lawa nā ana, hiki ke hoʻemi ʻia nā pae lipid koko me ka lāʻau lapaʻau.
Pehea e pili ai ka meaʻai i ka pae cholesterol
- ʻO nā meaʻai me ka nui o nā waikawa momona momona, e like me ka ʻiʻo momona, sausage, a me ka puaʻa, a me nā meaʻai me nā mea i kapa ʻia ʻo trans fatty acids, i loaʻa i loko o nā chips, chips, a me nā puff pastry, no ka laʻana, hiki ke hoʻonui i ka pae cholesterol.
- ʻO nā meaʻai me ka hapa nui o nā ʻakika momona ʻole, no ka laʻana i nā nati, avocados, a me nā aila mea kanu, hiki ke hoʻohaʻahaʻa i ka pae cholesterol. Ua hōʻike ʻia kahi noiʻi a ke Kulanui o Munich ʻo ka ʻai ʻana i kēlā me kēia lā i kahi lima o ka walnuts (43 grams) i kēlā me kēia lā, kahi kokoke i 50 pākēneka polyunsaturated fatty acids, hiki ke hoʻohaʻahaʻa i ka cholesterol LDL i loko o ke koko e ʻelima pakeneka.
- Hiki i nā legumes a me nā oats ke hoʻohaʻahaʻa i ka pae cholesterol.
- ʻAʻole pōʻino ka ʻai haʻahaʻa o nā hua.
