John Myers
Laha ʻia nā maʻi cardiovascular ma ko mākou ʻāina. ʻO nā kumu maʻamau ke koko kiʻekiʻe a i ʻole ke kaumaha. Hiki i ka ʻai kūpono ke hoʻomau i nā moku a hoʻoikaika i ka naʻau.
Ma Kelemānia, ʻo kēlā me kēia ha o ka make ma muli o ka puʻuwai maʻi. ʻO ka maʻi naʻau coronary (CHD), ka hōʻeha puʻuwai, a me ka lawa ʻole o ka naʻau ke alakaʻi i nā helu. ʻO ka maʻi puʻuwai ke kumu maʻamau o ka make ma kēia ʻāina.
I kēia manawa ua hōʻoia ʻia e ka ʻepekema hiki ke hoʻemi nui ʻia ka pilikia o ka maʻi puʻuwai me ka meaʻai olakino. Ma hope o ka loiloi ʻana i nā haʻawina he nui, ʻo nā ʻōlelo aʻoaʻo o nā hui ʻoihana āpau āpau no ka pale ʻana a me ka mālama ʻana i nā maʻi cardiovascular penei:
- ka nui o nā mea kanu hou a me nā hua haʻahaʻa kō - ʻelima mau lima i ka lā
- iʻa ma kahi o ka ʻiʻo; nui nā meaʻai meaʻai
- ʻaila kiʻekiʻe ma mua o nā momona momona
- ʻO nā hua palaoa piha ka fiber kiʻekiʻe ma mua o nā huahana palaoa keʻokeʻo
- legumes a me ka nati
- hoemi i ke ko.
- ʻAʻole momona wale ka momona!
No nā makahiki he mau makahiki, ua manaʻo ʻia nā momona he mea momona a he maʻi. Ua loli maoli kēia ma muli o ka noiʻi hou ʻana: ua ʻike mākou i kēia manawa he olakino a koʻikoʻi kekahi mau momona. No laila, pono e hoʻokaʻawale.
ʻO nā momona meaʻai maikaʻi ʻole ke komo pū me nā waikawa trans-fatty. Hiki i kā lākou ʻai ʻana ke hoʻonui i ka "kino" LDL cholesterol i loko o ke koko a hoʻohaʻahaʻa i ka "maikaʻi" HDL cholesterol. Hiki ke waiho ʻia ka kolamu LDL i loko o nā moku a pēlā e hoʻoikaika ai i ka ulu ʻana o arteriosclerosis - kekahi o nā mea koʻikoʻi koʻikoʻi no ka hahau a me ka puʻuwai puʻuwai.
Hiki ke loaʻa nā momona trans, no ka laʻana, i loko o nā meaʻai i palai, ʻala, a i kālua ʻia - ʻo ia hoʻi i nā meaʻai kaulana e like me nā donuts, donuts, croissants, biscuits, puff pastries, chips, a i ʻole French fries. Loaʻa pinepine ʻia lākou i nā meaʻai i hoʻomākaukau ʻia, nā pizza i hoʻomākaukau ʻia, a me nā sopa i hana ʻia.
ʻO ka lepo maikaʻi no ka puʻuwai olakino
Pono ʻoe e ʻai pinepine i nā momona olakino, no ka laʻana, monounsaturated fatty acids. ʻO ka momona momona monounsaturated nui loa he ʻakika oleic. Loaʻa ia i loko o ka ʻaila ʻoliva, ka aila pīnī, a me ka avocados, a me ka aila sesame a i ʻole rapeseed a me nā nati.
ʻO ka aila ʻoliva kekahi i loaʻa i nā polyphenols, ʻo ia hoʻi, ma waena o nā mea ʻē aʻe, e hana ma ke ʻano he antioxidants - ʻo ia hoʻi ka anti-inflammatory. ʻOiai he liʻiliʻi nā polyphenols ka aila rapeseed, loaʻa iā ia ka anti-inflammatory alpha-linolenic acid (ALA) ma luna o ka moku. ʻO ALA ka mea i kapa ʻia he polyunsaturated fatty acid, ʻoi aku ka pololei o ka omega-3 fatty acid. Pono ko mākou kino i nā ʻakika momona omega-3 no nā kaʻina metabolic waena, me ke ʻano he kumu kumu no nā membrane cell. Loaʻa ka ALA i ka ʻaila linseed a me ka ʻaila chia. ʻO nā ʻakika momona omega-3 ʻelua, ʻo DHA a me EPA, ʻike nui ʻia i nā iʻa momona e like me ka mackerel, herring, salmon, a i ʻole tuna. ʻO ka Omega-3 fatty acids e hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol, pale aku i nā radical manuahi a pēlā e pale ai i ka calcification vascular weliweli.
Nā ʻakika momona ʻole i loko o nā hua
Hāʻawi nā hua i ka nui o nā momona unsaturated, nā huaora, nā minerala, a me ka fiber me nā mea kanu lua. Hoʻopiha maikaʻi lākou iā ʻoe me ka ʻole o ka hoʻonui ʻana i ke kiʻekiʻe o ke kō koko - no laila he ʻai maikaʻi loa lākou ma waena o nā meaʻai. ʻO ka cashew a me ka macadamia nuts, hazelnuts, peanuts, a me nā ʻalemona he waiwai nui i nā ʻakika momona monounsaturated. Hāʻawi pū nā Walnuts i nā momona momona omega-3. Akā, no ka mea he nui nā calorie o nā momona, pono e lawa ka lima o nā nati i ka lā.
E akahele me ka paʻakai!
ʻO ka nui o ka paʻakai i loko o ka meaʻai e paʻa ai ka wai i loko o ke kino. Hoʻonui kēia i ke kaomi i loko o nā kīʻaha koko a pēlā ke koko. No laila, ma kahi o ka paʻakai, pono e hoʻohana ʻia nā mea kanu hou no ka hoʻoulu ʻana.
ʻOi aku ka maikaʻi o ka meaʻai meaʻai no ka puʻuwai?
ʻAʻole pono ka ʻai meaʻai maikaʻi i ka puʻuwai, akā pono nā kānaka he nui e hoʻemi nui i kā lākou ʻai ʻiʻo. Manaʻo ka poʻe Nutritionists i kahi ʻāpana liʻiliʻi o ka ʻiʻo, ʻoi aku ka maikaʻi o ka mālama ʻole ʻia, hoʻokahi a ʻelua paha o ka pule. Hāʻawi ka ʻiʻo lean i nā meaʻai koʻikoʻi i ka ʻai kaulike. Eia nō naʻe, e like me nā haʻawina, ʻo nā huahana ʻiʻo i hana ʻia me ka paʻakai, ka puhi ʻana a i ʻole ka hoʻōla ʻana e hoʻonui i ka pilikia o ka puʻuwai a me ka hahau. No laila, ʻaʻole hiki ke hoʻopau ʻia nā sausages, ham, puaʻa, a i ʻole salami ma ka pā.
