John Myers
ʻO kahi ala maikaʻi e pale ai a hoʻohaʻahaʻa paha i ka cholesterol kiʻekiʻe ke ʻai i ka meaʻai kaulike. Pono ka manaʻo nui i ka maikaʻi o nā momona i ʻai ʻia. ʻO nā kumu ʻē aʻe e pili ana i ka piʻi ʻana o ka lipid koko e pili ana i ka momona, nā maʻi kumu like ʻole, a me nā kumu hoʻoilina.
ʻAʻole maʻalahi ka hoʻoholo inā he kiʻekiʻe loa ke kiʻekiʻe o ka cholesterol ma muli o ke ana ʻana i nā waiwai lipid koko. Wahi a nā ʻike ʻepekema, ua hoʻoholo ka ratio o ka LDL a me HDL cholesterol. ʻOiai hiki i ka LDL cholesterol ke alakaʻi i ka vasoconstriction pōʻino, pale ka "maikaʻi" HDL cholesterol mai nā waiho ʻana i loko o nā moku.
No ka mea, hoʻokumu maoli ko mākou kino i ka cholesterol, ʻaʻole pono e hoʻolako ʻia me nā mea mai waho. Eia nō naʻe, ʻoi aku ka liʻiliʻi o nā meaʻai i loaʻa i ka cholesterol, e like me nā hua moa, e hoʻonui i ka pae cholesterol ma mua o ke ʻano o nā momona a mākou e ʻai ai. Hiki i nā ʻōlelo aʻoaʻo meaʻai ma lalo nei ke kōkua i ka hoʻomaʻamaʻa ʻana i ke kiʻekiʻe o ke kiʻekiʻe o ka lipid koko a i ʻole e mālama mau iā lākou:
- Pono e koho ʻia nā ʻakika momona ʻole ma mua o nā ʻakika momona ma ka papa kuhikuhi. Loaʻa ka nui o nā momona unsaturated i nā aila meaʻai, nā nati a me nā iʻa. ʻO nā momona momona nā momona huna i loaʻa mua i ka ʻiʻo a me nā huahana sausage, nā huahana waiu, nā momona momona a me ke kokoleka. He hopena maikaʻi ʻole ka momona momona i ka pae LDL cholesterol a ʻaʻole pono e ʻoi aku ma mua o 10 pakeneka o ka nui o ka ikehu.
- Hōʻalo i nā momona trans i loaʻa i nā meaʻai me nā momona hydrogenated. Hiki ke loaʻa nā momona Trans, no ka laʻana, i loko o kekahi mau meaʻai i hoʻomoʻa ʻia a i ʻole nā huahana i loaʻa i ka cream, a me ka momona momona. ʻO nā momona trans, i hoʻokaʻawale ʻia e like me nā momona momona saturated, hoʻonui i ka kolamu LDL a i ka manawa like e hōʻemi i ka cholesterol HDL.
- E hoʻokomo pū me ka monounsaturated a me ka polyunsaturated fatty acids i kāu ʻai i kēlā me kēia lā. Pono ka hapa o ka nui o ka ikehu ma kahi o 20 pakeneka. Hoʻemi kēia i ka LDL cholesterol ʻino. Inā ʻoi aku ke kiʻekiʻe o ka pākuʻi, akā naʻe, e emi pū ana ka hapa o ka cholesterol HDL maikaʻi.
- ʻO nā ʻakika momona unsaturated nui ka omega-3 a me ka omega-6 fatty acids. E hōʻoia he pilina maikaʻi kāu ma ʻaneʻi: ʻAʻole pono e ʻoi aku ma mua o 1:5, ʻoi aku ka liʻiliʻi.
Ma waho aʻe o ka meaʻai, loaʻa ka paona o ke kino i ka pae cholesterol. ʻO ka lilo ʻana i ke kaumaha, no ka laʻana, hoʻonui i ka pilikia o nā maʻi vascular a me nā pilikia cardiovascular. ʻAʻole wale ka hoʻemi ʻana o ke kaumaha i kēia mau pilikia olakino a me nā pilikia olakino ʻē aʻe, akā hoʻonui pū kekahi i nā pae o ka HDL cholesterol pale.
Pono ka hoʻoikaika kino e pāʻani i kahi kuleana nui ma kēia hana. ʻO ka hoʻomaʻamaʻa maʻamau e kōkua i ka pohō kaumaha a hoʻonui pū i ka HDL cholesterol. ʻO nā haʻuki e hoʻomaʻamaʻa i ka hoʻomanawanui.
Inā makemake ʻia ka pae kiʻekiʻe o ka cholesterol e nā maʻi e like me ka maʻi o ka lipid metabolism a i ʻole hiki ke hoʻihoʻi ʻia i nā kumu hoʻoilina, pono e nīnau i ke kauka. Hiki iā ia ke hana i nā ʻōlelo aʻoaʻo meaʻai ponoʻī a kauoha i ka lāʻau lapaʻau kākoʻo.
