Aia ʻo Cholesterol i ka iʻa?
Anter
- Loaʻa i ka iʻa i ka kolesterol?
- Ka hoʻomaopopo ʻana i ka kolamu
- Nā pae ʻai a me nā kōpaʻa
- He maikaʻi paha ka ʻai ʻana i ka iʻa inā ke nānā nei ʻoe i kāu kolesterol?
- Pehea ka hoʻohālikelike ʻana o ka iʻa?
- Ehia mau iʻa e pono iaʻu e ʻai?
- ʻO ka lawe lawe ʻana
ʻAe, no laila maikaʻi ʻole ka cholesterol a maikaʻi ka ʻai ʻana i ka iʻa, ʻeā? Akā kali - ʻaʻole loaʻa i kekahi iʻa ka kolesterol? A ʻaʻole maikaʻi kekahi kolesterol iā ʻoe? E hoʻāʻo e hoʻopololei i kēia.
Loaʻa i ka iʻa i ka kolesterol?
E hoʻomaka, ʻae ka pane - loaʻa i nā iʻa āpau kekahi mau kolesterol. Akā mai hoʻokuʻu i kēlā makaʻu iā ʻoe. Loaʻa i nā ʻano iʻa iʻa ke ʻano like ʻole o ka kolesterol, a he nui nā momona i hiki ke kōkua iā ʻoe e hoʻokele i kāu mau pae kolesterol.
Akā ma mua o ka loaʻa ʻana o nā iʻa iʻa ka momona, e kamaʻilio iki kākou e pili ana i ka kolesterol.
Ka hoʻomaopopo ʻana i ka kolamu
ʻO Cholesterol kahi mea momona i hana ʻia e kou ake a aia i loko o kāu mau hunaola āpau. Kōkua ia iā ʻoe e hana i ka wikamina D, wāwahi i nā meaʻai, a hana i nā homone.
Aia he ʻano nui ʻelua o ka kolesterol: lipoprotein haʻahaʻa-haʻahaʻa (LDL), a i ʻole "ʻino" kolesterol, a me lipoprotein kiʻekiʻe (HDL), a i ʻole "maikaʻi" kolesterol. ʻAʻole ʻoe makemake i nā pae kiʻekiʻe o ka LDL kolamu no ka mea hiki ke hōʻiliʻili i loko o kāu mau kīʻaha koko, ālai i ke kahe o ke koko, a kumu i nā kahe o ke koko. Hiki i kēia mau pilikia ke alakaʻi i nā pilikia koʻikoʻi e like me ka puʻuwai puʻuwai a i ʻole ka hahau.
Eia nō naʻe, maikaʻi nā kiʻekiʻe kiʻekiʻe o ka HDL cholesterol, no ka mea, kōkua ʻo HDL cholesterol i ka lawe ʻana i ka LDL cholesterol mai kāu mau aʻa.
Ua ʻōlelo mua nā National Institutes of Health i nā pae kolesterol maikaʻi e hiki mai ana:
- Huinanui kolesterol: ma lalo o 200 milligrams no deciliter (mg / dL)
- LDL kolokolo ("maikaʻi"): ma lalo o 100 mg / dL
- HDL cholesterol ("maikaʻi"): 60 mg / dL a ʻoi aku paha
Ua hōʻano hou ʻia kēia mau kulekele i ka makahiki 2013 ma United States, a ua hoʻoneʻe ʻia ka pahuhopu LDL kolamu ma muli o ka lawa ʻole o nā hōʻike. Hoʻohana mau ka European Union i nā pahuhopu LDL.
Nā pae ʻai a me nā kōpaʻa
Hoʻopili nā meaʻai āu e ʻai ai i kāu mau pae kolesterol, e like me ka nui o kāu hoʻoikaika ʻana, kāu genetics, a me kou kaumaha. ʻO kēlā me kēia meaʻai i loko o ka cholesterol e hoʻohui i kekahi kolesterol i kou kahe o ke koko, akā ʻo ka mea nui i ka papaʻai meaʻai ka momona a me nā momona trans. Hoʻonui kēia mau momona i kāu pae LDL a hoʻohaʻahaʻa i kāu pae HDL. Hōʻike ka ʻAmelika ʻAmelika Hui Pū ʻIa e ʻai ma lalo o 7 pākēneka o kāu mau calorie mai ka momona momona a emi ma lalo o 1 pākēneka mai nā trans trans.
ʻO nā momona monounsaturated a polyunsaturated, ma ka ʻaoʻao ʻē aʻe, i manaʻo ʻia he mau momona "olakino". Hoʻohui lākou i kāu mau momona momona āpau akā ʻaʻole e hoʻonui i nā kiʻekiʻe o ka LDL kolamu.
He maikaʻi paha ka ʻai ʻana i ka iʻa inā ke nānā nei ʻoe i kāu kolesterol?
Inā he ʻāpana nā hoʻololi o ka papaʻai i kāu hoʻolālā holoʻokoʻa e hoʻohaʻahaʻa i kāu pae LDL kolesterol, he koho maikaʻi ka iʻa. ʻOiai nā iʻa āpau i loko o kahi kolesterol, nui ka nui o nā omega-3 fatty acid. ʻO kēia nā momona momona pono e hiki ke kōkua iā ʻoe e mālama i nā pae kolesterol maikaʻi ma ka hoʻohaʻahaʻa ʻana i kāu pae triglyceride. Hiki iā lākou ke kōkua i ka hoʻonui ʻana i kāu pae HDL.
ʻAʻole hiki i kou kino ke hana i nā waikawa momona omega-3 pono, no laila pono ʻoe e kiʻi iā lākou mai ka meaʻai āu e ʻai ai. He mea nui ka Omega-3 no nā ʻano hana o ke kino a me ka lolo a manaʻo ʻia e hoʻopili i ka naʻau a me ka ʻeha. ʻO Salmon, trout, a me nā tuna, a me nā walnuts a me nā flaxseed, nā kumuwaiwai maikaʻi āpau o ka omega-3 fatty acid.
Eia kekahi, ʻo ka hapa nui o nā iʻa i haʻahaʻa i nā momona a me nā momona trans, a ʻaʻohe i loaʻa nā trans trans i nā mea āpau.
ʻO kēlā mau ʻōlelo āpau, e haʻohaʻo ana paha ʻoe e pili ana i ka ʻōpae, i loaʻa i ka 161 mg o ka kolesterol i kahi lawelawe 3-auneke. Inā he pae kolesterol kiʻekiʻe kāu, hiki i kāu kauka ke ʻōlelo iā ʻoe e hōʻalo i ka ʻōpae. Inā pēlā, pono ʻoe e hāhai i nā ʻōlelo a ke kauka. Akā e hoʻomanaʻo i ka noiʻi ʻana i hōʻike ʻia ka piʻi ʻana o nā pae HDL mai ka ʻai ʻana i ka ʻōpala e ʻoi aku paha i ka makaʻu o ka hoʻonui ʻia o nā pae LDL. E aʻo hou aʻe e pili ana i kēia ʻatikala e pili ana i ka ʻōpae, ka kōkōlō, a me ke olakino puʻuwai.
Pehea ka hoʻohālikelike ʻana o ka iʻa?
Ma lalo iho nei kekahi mau iʻa e noʻonoʻo ai e komo pū ana i kāu papaʻai. ʻO kēlā me kēia ʻāpana he 3 auneke, a ʻo nā mea a pau i ka hoʻomākaukau momona haʻahaʻa, e like me ka moa ʻana a me ka ʻānai ʻana paha. Hoʻomoʻa ka hoʻomoʻa ʻana i kāu iʻa i ka momona a me ka kōmiola. Inā ʻoe e kālua i ka iʻa, e hoʻohana i kahi aila haʻahaʻa i loko o ka momona momona, e like me ka ʻaila avocado.
| Salmon, sockeye, kuke me ka wela maloʻo, 3 oz. Cholesterol: 52 mg ʻO ka momona momona: 0.8 g Trans momona: 0.02 g Huina momona: 4.7 g Nānā Nutritional: ʻO Salmon kahi kumu waiwai nui o ka omega-3 fatty acid, kahi mea e kōkua ai i ka hana o ka lolo ma waho o ke kaulike ʻana i nā pae kolesterol a me ka hoʻohaʻahaʻa ʻana i ke koko. | Kāpala, kuke, 3 oz Cholesterol: 161 mg ʻO ka momona momona: 0.04 g Trans momona: 0.02 g Huina momona: 0.24 g Nānā Nutritional: ʻO Shrimp kekahi o nā meaʻai lawaiʻa kaulana a ʻAmelika. He kumu olakino ia o ka protein, e hāʻawi ana i 20 mau gram no kēlā me kēia 3 auneke. ʻO ke ala ʻoi loa ke kuke ʻana i ka ʻōpala ka māhu a hoʻolapalapa paha ia. | Hoʻomoʻa ʻia ka tilapia me ka wela maloʻo, 3 oz. Cholesterol: 50 mg ʻO ka momona momona: 0.8 g Trans momona: 0.0 g Huina momona: 2.3 g Nānā Nutritional: Kūpono a maʻalahi hoʻi ka hoʻomākaukau ʻana i ka Tilapia. He kumuwaiwai maikaʻi nō hoʻi ia, e kākoʻo ana i ka olakino iwi a me nā niho. |
| Cod, kuke me ka wela maloʻo, 3 oz. Cholesterol: 99 mg ʻO ka momona momona: 0.3 g Trans momona: 0.0 g Huina momona: 1.5 g Nānā Nutritional: He iʻa pipiʻi ʻo Cod, akā paʻa maikaʻi i nā soups a me nā mea ʻai. He kumu maikaʻi ia o ka magnesium, i kōkua i ka hanana iwi a me ka hana ikehu. | Kāpena keʻokeʻo kēpau i ka wai, 1 kini Cholesterol: 72 mg ʻO ka momona momona: 1.3 g Trans momona: 0.0 g Huina momona: 5.1 g Nānā Nutritional: He koho maʻalahi ka tuna kēnē no kahi sanwī a casserole paha. He kumu maikaʻi loa ia o ka wikamina B-12 e hāʻawi nei i ka ikehu. | Trout (ʻano i hui ʻia), kuke ʻia me ka wela maloʻo, 3 oz. Cholesterol: 63 mg ʻO ka momona momona: 1.2 g Trans momona: 0.0 g Huina momona: 7.2 g Nānā Nutritional: ʻO Trout kahi kumu maikaʻi o nā omega-3 fatty acid. Hāʻawi pū ia i ka phosphorus, kahi e kōkua ai i kou puʻupaʻa e kānana i ka ʻōpala. |
Ehia mau iʻa e pono iaʻu e ʻai?
Paipai ka American Heart Association i ka poʻe e ʻai i ka iʻa ma ka liʻiliʻi he ʻelua i kēlā me kēia pule. Kuhi lākou i kahi lawelawe 3.5-auneke, ʻoi aku ka maikaʻi o nā iʻa i loko o ka omega-3 fatty acid e like me salmon, herring, a i ʻole trout.
Aia kekahi hopohopo e pili ana i nā wahine hāpai e loaʻa nui ana ka mercury mai ka iʻa a lākou e ʻai ai. Pono nā wahine hāpai e kaupalena i ka ʻai ʻana o ke tuna i kahi 6 auneke e lawelawe ana ʻekolu manawa o ka mahina, a e kaupalena ʻia ka cod i ʻeono mau lawelawe i ka mahina, e like me ka National Resources Defense Council.
ʻO ka lawe lawe ʻana
Loaʻa i nā iʻa āpau kekahi kolesterol, akā hiki ke lilo i ʻāpana o ka papaʻai olakino puʻuwai. ʻO ka mea hoihoi, aia kekahi mau hōʻike e hōʻike ana he, ke ʻole ka iʻa, he mea maikaʻi ia no ka mālama ʻana i ka maʻi maʻi maʻi mau. E ʻike ai i nā meaʻai maikaʻi loa nāu e ʻai ai e kōkua ai i ka mālama ʻana i kou olakino a me ka kolesterol, e like me ka iʻa, e kamaʻilio me kāu kauka. Hiki iā lākou ke hāʻawi i ke alakaʻi, a i ʻole hiki iā lākou ke kuhikuhi iā ʻoe i kahi dietitian i hoʻopaʻa inoa ʻia, ka mea hiki ke hana i kahi papaʻai papaʻai nāu wale nō.
Nā Mauna
Cyclophosphamide
