Pehea e heluhelu ai i nā lepili ʻai

Hāʻawi nā lepili ʻai iā ʻoe i ka ʻike e pili ana i nā kalori, ka helu o nā lawelawe, a me nā mea momona o nā meaʻai pūʻolo. Hiki i ka heluhelu ʻana i nā lepili ke kōkua iā ʻoe e hana i nā koho olakino ke kūʻai aku ʻoe.

ʻ telllelo nā lepili ʻai iā ʻoe i nā mea pono e pili ana i nā meaʻai āu e kūʻai ai. E hoʻohana i nā lepili meaʻai e kōkua iā ʻoe e koho i nā meaʻai olakino.

E hōʻoia mau i ka nui o ka lawelawe. Hoʻokumu ʻia nā ʻike āpau ma ka lepili i ka nui o ka lawelawe ʻana. Nui nā pūʻolo i loaʻa ma mua o 1 lawelawe.

ʻO kahi laʻana, ʻo ka nui o ka lawelawe no ka spaghetti pinepine 2 auneke (56 gram) i kuke ʻole ʻia, a i ʻole 1 kīʻaha (0.24 liters) i kuke ʻia. Inā ʻoe e ʻai i 2 mau kīʻaha (0.48 liters) i kahi pāʻina, ke ʻai nei ʻoe i 2 mau lawelawe. ʻO 2 mau manawa ka nui o nā calorie, nā momona, a me nā meaola ʻē aʻe i helu ʻia ma ka lepili.

ʻ tellslelo ka ʻike Kalepona iā ʻoe i ka helu o nā calorie i 1 lawelawe. Hoʻomaʻa i ka helu o nā calorie inā ʻai ʻoe i nā ʻāpana liʻiliʻi a ʻoi aku paha. Kōkua kēia helu i ka hopena o kaʻai i kou kaumaha.

Helu ʻia nā carbs āpau (carbohydrates) i nā leka wiwo ʻole e kū i waho a ana ʻia i ka gram (g). ʻO ke kō, ka starch, a me nā fiber dietary ka nui o nā carbs ma ka lepili. Hoʻokaʻawale ʻia ke kō. Hiki i kēia mau carbs āpau ke koe i ka fiber ke hāpai i kāu kō kō.

Inā loaʻa ʻoe i ka maʻi diabetes a me ka helu ʻana i nā carbs e helu ai i kāu mau inikula, ua paipai ka ʻAhahui Diabetes ʻAmelika e hoʻohana ʻoe i nā carbs āpau e helu ai i kāu mau inikula. Hiki i kekahi poʻe ke loaʻa nā hopena maikaʻi aʻe ma o ka unuhi ʻana i kekahi a i ʻole nā ​​kaukana fiber dietary mai ka helu carb.

Kuhi ʻia ka fiber meaʻai ma lalo pono o nā carbs. Kūʻai i nā meaʻai me ka liʻiliʻi he 3 a 4 mau huna o ka fiber i kēlā me kēia lawelawe. ʻO nā berena palaoa holoʻokoʻa, nā huaʻai a me nā mea kanu, a me nā pīni a me nā legume i kiʻekiʻe i ka fiber.

E hōʻoia i ka momona o ka momona ma 1 lawelawe. E nānā pono i ka nui o ka momona momona i ka lawelawe ʻana ma 1.

Koho i nā meaʻai i haʻahaʻa i ka momona momona. ʻO kahi laʻana, inu skim a 1% waiū ma kahi o 2% a i ʻole ka waiū holoʻokoʻa. Loaʻa i ka waiū Skim kahi kaha o ka momona momona. Loaʻa i ka waiū holoʻokoʻa he 5 mau kolamu o kēia momona no kēlā me kēia lawelawe.

ʻOi aku ka haʻahaʻa o ka iʻa i ka momona momona ma mua o ka pipi. ʻEkolu auneke (84 gram) o nā iʻa i loaʻa ma lalo o 1 gram o kēia momona. ʻEkolu auneke (84 gram) o ka hamburger i ʻoi aku ma mua o 5 gram.

Inā ʻoi aku ka ʻai ma lalo o ka 0.5 gram o ka momona momona i ka nui o ka lawelawe ma ka lepili, hiki i ka mea hana meaʻai ke ʻōlelo he ʻaʻohe momona momona. E hoʻomanaʻo i kēia inā ʻai ʻoe ma mua o ka lawelawe ʻana o 1.

E nānā pono ʻoe i nā momona trans ma kekahi lepili meaʻai. Hāpai kēia mau momona i ka "maikaʻi" kolesterol a hoʻohaʻahaʻa i kāu "maikaʻi" kolesterol.

ʻIke ʻia kēia mau momona i nā meaʻai māmā a me nā meaʻai momona. Hoʻohana nā hale ʻai wikiwiki i nā momona trans no ka palai ʻana.

Inā loaʻa i kahi meaʻai kēia mau momona, e helu ʻia ka nui ma ka lepili ma lalo o ka momona. Ua ana ʻia lākou i ka gram. E nānā i nā meaʻai ʻaʻohe momona momona a haʻahaʻa paha iā lākou (1 gram a ʻoi aku paha).

ʻO Sodium ka mea nui o ka paʻakai. He mea nui kēia helu no ka poʻe e hoʻāʻo nei e hōʻemi i ka paʻakai i kā lākou papaʻai. Inā ʻōlelo kahi lepili aia he 100 mg o ka sodium i kahi meaʻai, ʻo ia hoʻi aia ma kahi o 250 mg paʻakai. ʻAʻole ʻoe e ʻai ma mua o 2,300 mg o ka sodium i kēlā me kēia lā. ʻO kēia ka nui o ka sodium i loko o ka 1 ʻana o ka teaspoon o ka paʻakai pākaukau. E noi i kāu mea mālama ola inā ʻoe i ʻoi aku ka liʻiliʻi.

Hoʻokomo ʻia ka% waiwai i kēlā me kēia lā ma ka lepili ma ke ʻano he alakaʻi.

ʻO ka pākēneka no kēlā me kēia mea ma ka lepili e pili ana i ka ʻai ʻana i 2000 mau calorie i ka lā. E ʻokoʻa kāu mau pahuhopu inā ʻai ʻoe i ka nui a ʻoi aku paha o nā kalori i ka lā.Hiki i kahi dietitian a i ʻole kāu mea hāʻawi ke kōkua iā ʻoe e hoʻonohonoho i kāu mau pahuhopu ponoʻī.

Nutr - heluhelu i nā lepili ʻai; Diabetes - heluhelu i nā lepili ʻai; Hypertension - heluhelu ʻana i nā lepili ʻai; ʻO nā momona - ka heluhelu ʻana i nā lepili ʻai; Cholesterol - heluhelu ʻana i nā lepili ʻai; ʻO ke kaupaona - ka heluhelu ʻana i nā lepili ʻai; ʻO ka momona - ka heluhelu ʻana i nā lepili meaʻai

• Alakaʻi lepili meaʻai no nā kanakē
• Alakaʻi lepili ʻai no ka palaoa piha

Pūnaewele ʻAhahui Diabetes ʻAmelika. Ke hoʻomaopopo nei i nā lepili ʻai. www.diabetes.org/nutrition/ Understanding-food-labels/ Making-sense-of-food-labels. Loaʻa iā ʻOkakopa 7, 2020.

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/.

Elijovich F, Weinberger MH, Anderson CA, et al. ʻO ka paʻakai o ke kahe koko: kahi ʻōlelo ʻepekema mai ka ʻAmelika ʻAmelika Hui Pū ʻIa. Hypertension. 2016; 68 (3): e7-e46. PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.

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.

ʻO Victor RG, Libby P. Pūnaehana hypertension: hoʻokele. 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 47.

• 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
• Ka momona
• 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
• Cirrhosis - hoʻokuʻu
• Ke kaohi nei i kou kiʻekiʻe o ke koko
• Polokalamu mālama ʻōpū i kēlā me kēia lā
• Ua wehewehe ʻia nā momona momona
• ʻO Diverticulitis a me diverticulosis - hoʻokuʻu
• Diverticulitis - he aha e nīnau aku ai i kāu kauka
• 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
• Meaʻai kiʻekiʻe-fiber
• Papaʻai paʻakai haʻahaʻa
• Papaʻai Mediterranean

• Kaha inoa meaʻai
• Pehea e hoʻohaʻahaʻa ai i Cholesterol me kaʻai
• Meaʻai kūpono