Simple, naʻau-akamai pani

ʻO ka papaʻai olakino naʻau i haʻahaʻa i ka momona momona. Hiki i ka momona momona ke hoʻonui i kāu kolamu maikaʻi ʻole a kāpae i kou mau aʻa. ʻO ka papaʻai olakino puʻuwai ka palena hoʻi i nā meaʻai me ka paʻakai i hoʻohui ʻia, hiki ke hoʻonui i kou kahe koko, a hoʻohui ʻia i ke kō, i hiki ke alakaʻi i ke kaupaona.

ʻO ka koho ʻana i nā koho meaʻai olakino naʻau ʻaʻole ia he manaʻo e mōhai ʻoe i ka ʻala. ʻO ke kī e hoʻopili i nā hua hou, nā kīʻaha holoʻokoʻa, nā pīni, nāʻiʻo momona, nā iʻa, a me nā waiū momona momona haʻahaʻa.

E hoʻemi i ka nui o nā momona i kāu waiū. ʻO nā huahana waiū momona momona piha i ka momona momona. Akā aia kekahi mau koho olakino.

• Ma kahi o ka waiūpaʻa, e kuke me ka ʻoliva, canola, kulina, a i ʻole nā ​​ʻaila safflower.
• Hoʻololi i ka kirimaumaha me ka waiū skim i hoʻopau ʻia.
• E kuapo i ka tī waiū piha, yogurt, a me ka waiū me nā mana momona momona.

Hoʻokolohua. Inā kāhea kahi meaʻai i ka waiū holoʻokoʻa, hiki iā ʻoe ke hoʻololi maʻamau i ka hapa nui a i ʻole o ka nui me ka skim a i ʻole ka waiū momona momona me ka hoʻēmi ʻole o ka maikaʻi hope loa.

Koho i nāʻiʻo momona. Heʻuʻuku ko lākou momona a ʻoi aku ka maikaʻi no kou puʻuwai. Ke koho ʻana a me ke kuke ʻana i nā ʻiʻo momona:

• Wehe i ka ʻili mai ka moa a me ka pipi ma mua o ka lawelawe ʻana.
• Koho i nā ʻoki o kaʻiʻo puaʻa, e like me ka tenderloin a i ʻole nā ​​malo.
• E nānā no nā ʻoki pipi i kapa ʻia ʻo "koho" a i ʻole "koho."
• Hōʻalo i nā ʻoki poʻopoʻo o ka pipi, a i ʻoki ʻia i kaha ʻia me ka inoa "prime."
• E ʻoki i ka momona i ʻike ʻia ma mua o ka kuke ʻana.
• Ma kahi o ka palai ʻana, hoʻomoʻa, hoʻomoʻa, moa, a ʻūlū i kaʻiʻo.
• Inā nui nā loko wai momona i loko o ka pā, ninini ia ma mua o ka lawelawe ʻana i kaʻiʻo.

E hoʻomākaukau i ka ʻiʻo ma ke ʻano he ʻāpana wale nō o ka papa ʻaina, ma kahi o ka mea hoʻohihi nui. ʻO kahi laʻana, e hoʻowali i ka puaʻa me ka broccoli a lawelawe ma luna o ka laiki palaunu. Me kaʻiʻo, loaʻa iā ʻoe kahi lawelawe o ka mea kanu a me ka palaoa holoʻokoʻa.

Hiki iā ʻoe ke hoʻāʻo i nā mea pani hānai me kāu mau meaʻai.

• Nui nā pīni i nā soups, salakeke, a ma luna o ka laiki.
• Hoʻoulu nā huaʻai i nā salakeke, nā meaʻai palai, a me nā mea kanu.
• Hana nā hua manu i nā pāʻina nui, e like me nā omelet a me nā frittatas.
• Hoʻohui nā mākeke i kahi ʻano momona i nā mea ʻai, nā casseroles, a me nā stroganoffs.
• Hele maikaʻi ʻo Tofu me nā kurina a hoʻowali i nā pā palai.
• ʻAi i ka iʻa hou, ʻo ka iʻa i kiʻekiʻe i nā waikawa momona omega-3. Hoʻopili kēia i ka herring, sardines, salmon, tuna, trout, a me ka mackerel.

E ʻokiʻoki i ka paʻakai, e hoʻopaʻa i kāu lumi kuke me nā ʻoki hoʻomākaukau haʻahaʻa a ʻaʻohe paʻakai i hoʻomākaukau ʻia, nā sopa, nā meaʻai kēpau, a i ʻole nā ​​hui. Ma kahi o ka paʻakai, hoʻāla i kāu meaʻai me:

• ʻAlani, lemon, a i ʻole ka wai lime
• Nā mea ʻala a me nā mea kanu
• Vinegar
• Hoʻohui ka lau nahele paʻakai ʻole

Ua wehe ʻia ka palaoa keʻokeʻo, ka laiki keʻokeʻo, a me nā ʻano hua hoʻomaʻemaʻe ʻē aʻe i kā lākou mau meaola. ʻIke pinepine ʻoe iā lākou i nā meaʻai i kiʻekiʻe i ke kō, sodium, a momona.

Hoʻouka ʻia nā hua āpau me ka fiber a me ka meaʻai. Hiki iā lākou ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kōkōkō i kou koko a hoʻoliʻiliʻi hou iā ʻoe. Ke kūʻai aku nei ʻoe i ka meaʻai, e heluhelu i nā lepili no ka momona a me ke kō. E nānā pono:

• Nā berena palaoa holoʻokoʻa, nā cereal, a me nā pahū pahū papa inoa i ka palaoa āpau ma ke ʻano he kumu mua ma kā lākou lepili
• ʻO ka palaoa palaoa holoʻokoʻa ma kahi o ka palaoa keʻokeʻo
• ʻO ka laiki brown a hihiu paha ma kahi o ka laiki keʻokeʻo
• ʻO ka palaoa palaoa holoʻokoʻa
• Oatmeal
• Nā hua ʻē aʻe e like me ka quinoa, amaranth, buckwheat, a me ka millet

E hoʻomaopopo i nā huahana i wehewehe ʻia ma ke ʻano he "multi-grains" a i ʻole loaʻa paha nā kīʻaha piha.

ʻO ka nui o ke kō i kāu papaʻai pinepine ka nui o nā calorie me ka ʻole o nā mea momona. E mālama i kou kaumaha ma ka hōʻoia a me ke olakino o kou puʻuwai, e kaupalena i ke kō āu e ʻai ai.

• E ʻokiʻoki i ke kō i nā meaʻai e ka hapakolu a ʻoi paha. ʻAʻole ʻoe e ʻike pinepine i kahi ʻokoʻa.
• I nā meaʻai, e hoʻohana i nā ʻōmole unsweetened i nā helu like ma kahi o ke kō.
• E hoʻohana i ka ginger, allspice, a i ʻole ke kinamona i ka oatmeal.
• Ka palena o ka ʻai ʻana i nā mea inu kō e like me ka tī momona, nā mea inu haʻuki, a me nā soda.

Hoʻomoʻa Salmon Dijon

• 1 kīʻaha (240 milliliters, mL) momona momona momona
• 2 teaspoons (tsp), a i ʻole 10 mL, aneto maloʻo
• 3 punetēpu (tbsp), a i ʻole 45 ML, scallions, ʻoki liʻiliʻi
• 2 tbsp (30 ml) Dijon mākeke
• 2 tbsp (30 ML) wai lemon
• 1 bs paona (680 g) salona hoʻopiha me ka ʻili i ʻoki ʻia i waenakonu
• ½ tsp (2.5 ML) pauka kālika
• ½ tsp (2.5 ML) pepa ʻeleʻele
• E like me ka mea e pono ai, ʻo ka paila kuke ʻai momona ʻole

1. ʻO Whisk sour cream, dill, onion, mustard, a me ka wai lemona i loko o ka pola liʻiliʻi e kāwili ʻia.
2. E kau i ka salemona, ʻaoʻao ʻili i lalo, ma ka pepa i hoʻomākaukau ʻia. E kāpīpī me ka pauka kālika a me ka pepa. Hoʻolahalaha me ka meaʻai.
3. Hoʻomoʻa i ka salemona a hiki wale i ka opaque ma waenakonu, ma kahi o 20 mau minuke.

Puna: National Heart, Lung, a me Blood Institute.

ʻO ka mea ʻai Spaghetti Vegetarian

• 2 aila (30 ML) ʻaila ʻoliva
• 2 onion liʻiliʻi, ʻokiʻoki
• Kālika 3 kālika, ʻokiʻoki
• 1 ¼ mau kīʻaha (300 ML) zucchini, ʻoki ʻia
• 1 tbsp (15 mL) oregano, hoʻomaloʻo
• 1 tbsp (15 ML) basil, hoʻomaloʻo
• 8 oz (227 g) hiki i ka ʻoma kōmato haʻahaʻa-sodium
• 6 oz (170 g) hiki ke kāpili kōmato haʻahaʻa-sodium
• 2 kōmato waena, ʻokiʻoki
• 1 kīʻaha (240 mL) wai

1. I kahi kōkō waena, ʻaila wela. Kālika i ka ʻaka, kālika, a me ka zucchini i ka aila no 5 mau minuke i ka wela mehana.
2. Hoʻohui i nā mea i koe a simmer uhi ʻia no 45 mau minuke. E lawelawe ma luna o ka pasta palaoa a pau, kuke me ka paʻakai ʻole.

Kumu: Kou Alakaʻi no ka hoʻohaʻahaʻa ʻana i kou kaomi koko me DASH, U.S. Health a me nā lawelawe kanaka.

Maʻi Coronary artery - puʻuwai naʻau akamai; Atherosclerosis - puʻuwai akamai naʻau; Cholesterol - puʻuwai akamai naʻau; Maʻi maʻi maʻi coronary - heart smart substitutions; Papaʻai olakino - nā pulinaʻi naʻau akamai; Wellness - naʻau pani hakahaka

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC alakaʻi ma ka mālama ʻana i ka nohona e hoʻoliʻiliʻi 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/.

Pūnaewele National Heart, Lung, and Blood Institute (NHLBI) pūnaewele. I ka pōkole: ʻo kāu alakaʻi i ka hoʻohaʻahaʻa ʻana i ke koko me DASH. www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf. Hoʻohou ʻAukake 2015. Loaʻa iā Iulai 21, 2020.

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 Ianuali 25, 2021.

• Nā maʻi puʻuwai
• Pehea e hoʻohaʻahaʻa ai i Cholesterol me kaʻai
• Meaʻai kūpono