Ua wehewehe ʻia nā momona momona

He mea nui nā momona o kāu papaʻai akā ʻoi aku ke olakino o kekahi ʻano ma mua o nā mea ʻē aʻe. Ke koho ʻana i nā momona momona mai nā kumuwaiwai i ʻoi aku ka nui ma mua o nā ʻano olakino maikaʻi ʻole mai nā huahana holoholona hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kou makaʻi no ka puʻuwai puʻuwai, hahau ʻana, a me nā pilikia olakino nui ʻē aʻe.

ʻO nā momona kahi ʻano momona āu e loaʻa ai mai kāu papaʻai. Pono ia e ʻai i kekahi mau momona, ʻoiai he mea ʻino pū ke ʻai nui.

Hāʻawi nā momona āu e ʻai ai i kou ikaika i kou kino e pono ai e hana pono. I ka wā o ka hoʻoikaika kino, hoʻohana kou kino i nā calorie mai nā huaʻaleʻa āu i ʻai ai. Akā ma hope o 20 mau minuke, pili ka hoʻoikaika i nā calorie mai ka momona e hoʻomau iā ʻoe.

Pono ʻoe i ka momona e mālama pono i kou ʻili a me kou lauoho. Kōkua pū ka momona iā ʻoe e omo i nā wikamina A, D, E, a me K, nā wikamina i hoʻoheheʻe ʻia me ka momona i kapa ʻia. Hoʻopiha pū ka momona i kāu mau momona momona a hoʻonāukiuki i kou kino e kōkua e hoʻomehana iā ʻoe.

Hāʻawi nā momona i kou kino i kāu meaʻai e hāʻawi i kou kino i nā wai momona momona i kapa ʻia ʻo linoleic a me linolenic acid. Kapa ʻia lākou he "pono" no ka mea ʻaʻole hiki i kou kino ke hana iā lākou iho, a hana paha me ka ʻole o lākou. Pono kou kino iā lākou no ka ulu ʻana o ka lolo, ka mālama ʻana i ka mumū, a me ke kāpili ʻana o ke koko

Loaʻa i ka momona ka 9 calories no ka gram, ʻoi aku ma mua o 2 mau manawa i ka helu o nā calorie i nā huehue a me nā protein, i loaʻa i 4 pākahi ma ka gram.

Hana ʻia nā momona āpau i nā momona a me nā unsaturated fatty acid. Kāhea ʻia nā momona a mānoanoa a unsaturated paha e like me ka nui o kēlā me kēia ʻano momona waikawa i loaʻa iā lākou.

Hoʻonui ka momona momona i kou kiʻekiʻe kolamu LDL (maikaʻi). Hāʻawi ka LDL kolesterol kiʻekiʻe iā ʻoe i ka makaʻu no ka hōʻeha puʻuwai, hahau ʻana, a me nā pilikia olakino ʻē aʻe. Pono ʻoe e hōʻalo a palena paha i nā meaʻai e kiʻekiʻe i nā momona momona.

• E mālama i nā momona momona ma lalo o 6% o kāu mau calorie o kēlā me kēia lā.
• ʻO nā meaʻai me ka momona momona momona nā huahana o nā holoholona, ​​e like me ka waiūpaka, ka tī, ka waiū holoʻokoʻa, ka ʻaikalima, nā kalima, a me nā meaʻai momona.
• ʻO kekahi mau aila mea kanu, e like me ka niu, ka pāma, a me ka aila kernel, i loko o nā momona momona. Kū paʻa kēia mau momona i ka mahana o ka lumi.
• ʻO kahi papaʻai kiʻekiʻe i ka momona momona e hoʻonui ai i ka buildup kolesterol i loko o kāu mau aʻa (nā kīʻaha koko). ʻO Cholesterol kahi mea palupalu, waxy e hiki ai ke hoʻopili ʻia, a i ʻole ke ālai ʻia.

ʻO ka ʻai ʻana i nā momona momona ʻole ma kahi o nā momona momona hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu kolamu LDL. ʻO ka hapa nui o nā aila mea kanu i mea wai ma ke ana wela o ka lumi i loaʻa nā momona unsaturated. ʻElua ʻano momona momona ʻole:

• Nā momona momona-unsaturated, i hoʻopili ʻia me ka aila a me ka aila canola
• ʻO nā momona momona polyunsaturated, kahi e hoʻopili ai i ka safflower, sunflower, kulina, a me ka aila soy

ʻO nā momona momona trans nā momona momona e hana ke hele ka aila mea kanu i kahi hana i kapa ʻia ʻo hydrogenation. Alakaʻi kēia i ka momona e paʻakikī a lilo i paʻa i ka mahana wela.Hoʻohana pinepine ʻia nā momona hydrogenated, a i ʻole nā ​​"trans trans," e mālama mau i kekahi mau meaʻai no ka manawa lōʻihi.

Hoʻohana ʻia nā momona trans no ke kuke ʻana i kekahi mau hale ʻaina. Hiki iā lākou ke hāpai i nā kiʻekiʻe o ka LDL kolesterol i kou koko. Hiki iā lākou ke hoʻohaʻahaʻa i kāu mau HDL (maikaʻi) pae pae kolesterol.

ʻIke ʻia nā momona trans i nā hopena olakino weliweli. Ke hana nei ka poʻe loea e kaohi i ka nui o nā momona trans i hoʻohana ʻia i nā meaʻai a me nā hale ʻaina pūʻolo.

Pono ʻoe e hōʻalo i nā meaʻai i hana ʻia me ka hydrogenated a me nā aila hydrogenated ʻāpana (e like me ka waiūpaka paʻakikī a me ka margarine). Loaʻa iā lākou nā pae kiʻekiʻe o nā trans-fatty acid.

He mea nui e heluhelu i nā lepiliʻai ma nā meaʻai. E kōkua kēia iā ʻoe e ʻike i nā ʻano momona, a pehea ka nui o kāu mau meaʻai.

E kamaʻilio me kāu mea mālama ola e pili ana i ka ʻoki ʻana i ka nui o nā momona āu e ʻai ai. Hiki i kāu mea hāʻawi ke kuhikuhi iā ʻoe i kahi dietitian e hiki ke kōkua iā ʻoe e aʻo hou e pili ana i nā meaʻai a kōkua iā ʻoe e hoʻolālā i kahi papaʻai olakino. E ʻike pono i ka nānā ʻana i kāu mau pae kolesterol e like me ka papa kuhikuhi a kāu mea hāʻawi e hāʻawi ai iā ʻoe.

Cholesterol - nā momona momona; Hyperlipidemia - nā momona momona; CAD - nā momona momona; Maʻi maʻi ʻaʻa Coronary - momona momona; Maʻi puʻuwai - momona momona; Kāohi - nā momona momona; Maʻi Cardiovascular - nā momona momona; Maʻi maʻi peripheral artery - momona momona; ʻOhana - momona momona; Atherosclerosis - nā momona papaʻai

• Alakaʻi lepili meaʻai no nā kanakē

Despres J-P, Larose E, Poirier P. Ka nui a me nā maʻi cardiometabolic. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 50.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC alakaʻi ma ka mālama ʻana i ka nohona e hōʻemi i ka pilikia o ka maʻi puʻuwai: kahi hōʻike o ka American College of Cardiology / American Heart Association Task Force e pili ana i nā kulekele hana. ʻO J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. ʻO ka pilina o Nutrition me ke olakino a me nā maʻi. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 26th ed. Piladelapia, PA: Elsevier; 2020: chap 202.

ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Kēkēmapa 30, 2020.

• Angina
• Hoʻokomo ʻia ka Angioplasty a me stent - carotid artery
• Nā kaʻina hana hoʻopau Cardiac
• ʻOki kino o Carotid artery - hāmama
• Maʻi maʻi coronary
• ʻOki kino bypass
• ʻOki kino bypass - minimally invasive
• Hewa puʻuwai
• Puʻuwai puʻuwai
• Nā pae kolesterol kiʻekiʻe
• Ke koko kiʻekiʻe - nā mākua
• Imi i ka cardioverter-defibrillator
• ʻO ka maʻi peripheral artery - nā wāwae

• Angina - hoʻokuʻu
• Angioplasty a me stent - puʻuwai - hoʻokuʻu
• ʻO ka aspirin a me ka maʻi puʻuwai
• Ke hana nei inā loaʻa ka maʻi puʻuwai
• ʻO ka pata, ka margarine, a me nā aila kuke
• Catheterization Cardiac - hoʻokuʻu
• ʻO Cholesterol a me ka nohona
• Cholesterol - lāʻau lapaʻau
• Cholesterol - he aha e nīnau aku ai i kāu kauka
• Ke kaohi nei i kou kiʻekiʻe o ke koko
• ʻLelo aʻoaʻo ʻai wikiwiki
• Puʻuwai puʻuwai - hoʻokuʻu
• ʻOki kino bypass - hoʻokuʻu
• ʻOki kino bypass Heart - minimally invasive - hoʻokuʻu
• Maʻi maʻi puʻuwai - nā mea weliweli
• Hewa ka puʻuwai - hoʻokuʻu
• Hewa ka puʻuwai - he aha e nīnau aku ai i kāu kauka
• Ke koko kiʻekiʻe - he aha e nīnau aku ai i kāu kauka
• Pehea e heluhelu ai i nā lepili ʻai
• Papaʻai paʻakai haʻahaʻa
• Ka mālama ʻana i kāu kō kō
• Papaʻai Mediterranean
• Hahau - hoʻokuʻu

• Meaʻai momona
• Pehea e hoʻohaʻahaʻa ai i Cholesterol me kaʻai
• ʻO VLDL Cholesterol