ʻO ka maʻi puʻuwai a me ka papaʻai

ʻO ka papaʻai olakino kahi mea nui i hōʻemi i kou makaʻi no ka maʻi puʻuwai.

Hiki i kahi papaʻai olakino a me kahi nohona olakino ke hōʻemi i kou makaʻi no:

• ʻO ka maʻi puʻuwai, ka puʻuwai puʻuwai, a me ka hahau
• Nā kūlana e alakaʻi ai i ka maʻi puʻuwai, me ke kolesterol kiʻekiʻe, ke koko kiʻekiʻe, a me ka momona
• ʻO nā pilikia olakino ʻē aʻe, e laʻa me ka maʻi ʻaʻano 2, osteoporosis, a me kekahi ʻano o ka maʻi ʻaʻai

Hana kēia ʻatikala i nā ʻōlelo aʻoaʻo e hiki ke kōkua i ka pale ʻana i nā maʻi puʻuwai a me nā kūlana ʻē aʻe e hiki ke hoʻopili i ke olakino o kou puʻuwai. ʻO ka poʻe i loaʻa i kēia manawa kahi maʻi puʻuwai e like me ka maikaʻi ʻole o ka puʻuwai a i ʻole nā ​​pilikia olakino ʻē aʻe e like me ka maʻi diabetes, pono e kamaʻilio me kā lākou kahu mālama olakino e pili ana i ke ʻano o ka papaʻai maikaʻi loa. Pono paha ʻoe e hana i kekahi mau hoʻololi i kāu papaʻai i hoʻopili ʻole ʻia i kēia mau ʻōlelo aʻoaʻo.

Nā hua a me nā hua

ʻO nā hua a me nā mea kanu kahi ʻāpana o ka papaʻai olakino puʻuwai. ʻO lākou nā kumuwaiwai maikaʻi o ka fiber, nā wikamina, a me nā minelala. ʻO ka hapa nui haʻahaʻa i ka momona, nā calorie, ka sodium, a me ka cholesterol.

ʻAi i 5 a ʻoi paha o ka hua o nā hua a me nā mea kanu i kēlā me kēia lā.

E kiʻi i nā pulina hou aʻe ma ka ʻai ʻana i nā hua holoʻokoʻa ma kahi o ka inu ʻana i ka wai momona.

MANUAHI

Koho i nā meaʻai āpau-palaoa (e like me ka berena palaoa, cereal, crackers, a me pasta a me ka laiki pala) no ka hapa o kāu lawe ʻana i ka palaoa i kēlā me kēia lā. Hāʻawi nā huahana huaʻai i ka fiber, nā wikamina, nā minelala, a me nā carbohydrates paʻakikī. ʻO ka ʻai ʻana i nā hua nui he nui, ʻo ka ʻai ʻana i ka palaoa i hoʻomaʻemaʻe ʻia (e like me ka berena keʻokeʻo, pasta, a me nā mea i hoʻomoʻa ʻia) hiki ke hana i ke kaupaona.

Palena i nā mea i hoʻomoʻa ʻia me ka momona momona nui e like me nā ʻōpala a ka waiūpaʻa, nā mea ʻaihue tī, a me nā croissant, a me nā mea ʻono kalima no ka pasta. Hōʻalo i nā meaʻai māmā i hoʻopaʻa ʻia me nā aila hydrogenated hapa a i ʻole nā ​​momona trans.

ʻO kaʻai ʻana i ka PROTEIN HEALTHY

ʻO ka ʻiʻo, nā manuʻai, nā iʻa iʻa, nā pi maloʻo, nā lihi, nā nati, a me nā hua manu ke kumu maikaʻi o ka protein, B vitamins, hao, a me nā huaora a me nā minelala ʻē aʻe.

Pono 'oe:

• E ʻai ma ka liʻiliʻi he 2 mau lawelawe o ka iʻa mercury haʻahaʻa i kēlā me kēia pule.
• Hoʻomoʻa i ka hoʻomoʻa ʻana, hoʻomoʻa ʻana, hoʻomoʻa ʻana, hoʻomoʻa ʻia, hoʻolapalapa ʻia, a i ʻole microwaving ma kahi o ka palai hohonu ʻana
• No ka papa ʻaina nui, e hoʻohana i ka ʻiʻo liʻiliʻi a i ʻole ka ʻai ʻana i ka ʻole i kekahi mau manawa o ka pule. E kiʻi i ka protein mai nā meaʻai protein i hoʻokumu ʻia i mea kanu.

ʻO ka waiū a me nā huahana waiū ʻē aʻe kahi waiwai maikaʻi o ka protein, calcium, ka huaʻomaʻa B a me ka riboflavin, a me nā huaora A a me D.

NA MUA, AILA, A ME KOLESTEROLE

ʻO kekahi ʻano momona ʻoi aku ka olakino ma mua o nā mea ʻē aʻe. ʻO kahi papaʻai kiʻekiʻe i loko o nā momona momona a trans ke kumu e kūkulu ai ka cholesterol i loko o kāu mau aʻa. Hāʻawi kēia iā ʻoe i ka makaʻu no ka hōʻeha puʻuwai, hahau ʻana, a me nā pilikia olakino ʻē aʻe. Hōʻalo a kau palena paha i nā meaʻai i kiʻekiʻe i kēia mau momona. ʻO nā momona momona polyunsaturated a monounsaturated hoʻi mai nā kumuwaiwai nā kumu waiwai olakino he nui.

Pono 'oe:

• ʻO nā meaʻai me ka nui o nā momona momona ke komo pū me nā huahana holoholona e like me ka waiūpaka, ka tī, ka waiū holoʻokoʻa, ka ʻaikalima, kaʻaila kawa, ka ʻaila, a me nā momona momona e like me ka puaʻa.
• ʻO kekahi mau aila mea kanu (niu, pāma, a me nā aila kernel pāma) i loko o nā momona momona. Kū paʻa kēia mau momona i ka mahana o ka lumi.
• Palena i nā momona trans i hiki ke hiki i ka pale ʻana i nā momona hydrogenated a i ʻole hapa-hydrogenated. ʻIke pinepine ʻia kēia mau mea i nā meaʻai māmā pūʻolo a me margarine paʻa.

E noʻonoʻo e pili ana i ka mea aʻe ke koho ʻana i margarine:

• Koho i ka margarine palupalu (pahu a wai paha) ma mua o nā kumu lāʻau ʻoi aku ka paʻakikī.
• Koho i nā margarine me ka aila mea kanu wai e like me ka mea hana mua. ʻOi aku ka maikaʻi, koho i nā margarine "māmā" e papa inoa i ka wai ma ke ʻano he kumu mua. ʻOi aku ka haʻahaʻa o ka momona momona.
• E heluhelu i ka lepili lepili e koho ai i kahi margarine ʻaʻohe ona momona trans.

ʻO nā momona momona trans nā momona momona e hana ke hana ka aila mea kanu i ka hydrogenation.

• Hiki i nā momona trans ke hoʻāla i ka pae LDL (maikaʻi) kolamu i kou koko. Hiki iā lākou ke hoʻohaʻahaʻa i kāu pae HDL (maikaʻi) kolesterol.
• I mea e hōʻalo ai i nā momona trans, e kaupalena i nā meaʻai palai, nā mea kālua i hoʻomoʻa ʻia (kālepa, nā kuki, a me nā pahū pahū), a me nā margarine paʻakikī.

HE MAU MANAO E MALAMA ANA I KOU HEWA

Hiki paha iā ʻoe ke kōkua i ke kamaʻilio ʻana me kahi kauka e pili ana i kāu koho ʻana. ʻO ka ʻAmelika ʻAmelika Hui Pū ʻIa kahi kumu maikaʻi o ka ʻike e pili ana i ka papaʻai a me nā maʻi puʻuwai. E kaulike i ka helu o nā calorie āu e ʻai ai me ka helu āu e hoʻohana ai i kēlā me kēia lā e mālama i ke kaupaona olakino olakino. Hiki iā ʻoe ke noi i kāu kauka a i ʻole ka mea hānai e kōkua iā ʻoe e ʻike i kahi helu o nā calories nāu.

E hoʻokau i kāu lawe ʻana i nā meaʻai i kiʻekiʻe i nā kalori a i ʻole haʻahaʻa i nā meaʻai, e like me nā meaʻai e like me nā mea inu momona a me nā kanakē i loaʻa ka nui o ke kō.

Paipai ka American Heart Association i ka lawe ʻana o ka sodium ma mua o 2,300 milligrams (ma kahi o 1 teaspoon, a i ʻole 5 mg) i kahi lā me kahi palena kūpono ʻaʻole i ʻoi aku ma mua o 1,500 mg i kēlā me kēia lā no ka hapanui o nā mākua. E ʻoki i ka paʻakai ma ka hoʻēmi ʻana i ka nui o ka paʻakai āu e hoʻohui ai i ka meaʻai ke ʻai a kuke. E kaupalena hoʻi i nā meaʻai pūʻolo i paʻakai ka paʻakai iā lākou, e like me nā sīke kine a me nā mea kanu, nā ʻiʻo i hoʻōla ʻia, a me kekahi mau meaʻai paʻa. E hōʻoia mau i ka lepiliʻai no ka ʻike sodium i kēlā me kēia lawelawe ʻana a e nānā pono i ka helu o nā lawelawe o kēlā me kēia ipu. Nā meaʻai i ka wā me ka wai lemona, nā mea kanu hou a me nā mea ʻala.

ʻO nā meaʻai me ka ʻoi aku o 300 mg o ka sodium i kēlā me kēia lawelawe ʻana ʻaʻole kūpono i loko o kahi papa sodium i hoʻemi ʻia.

Hoʻomaʻamaʻa pinepine. ʻO kahi laʻana, e hele wāwae ma kahi o 30 mau minuke i ka lā, i nā palaka o 10 mau minuke a ʻoi paha. E hoʻāʻo e neʻe ma kahi o 30 mau minuke ka hapa nui, inā ʻaʻole āpau, nā lā o ka pule.

E palena i ka nui o ka waiʻona āu e inu ai. ʻAʻole pono nā wahine ma mua o 1 inu ʻona i kēlā me kēia lā. ʻAʻole pono nā kāne ma mua o 2 mau mea inu ʻona i kēlā me kēia lā. Hoʻomaopopo ʻia kahi inu e like me 12 auneke [355 milliliters (mL)] pia, 5 auneke (148 mL) o ka waina, a i ʻole 1 1/2-auneke (44 mL) kī o ka waiʻona.

Meaʻai - maʻi puʻuwai; CAD - papaʻai; Maʻi maʻi ʻaʻai Coronary - ʻai; Ka maʻi puʻuwai coronary - ʻai

• Cholesterol - lāʻau lapaʻau

• Papaʻai olakino
• Iʻa i ka papaʻai
• Nā huaʻai a me nā mea kanu
• Ka momona a me ke olakino

Arnett DK, Blumenthal RS, Albert MA, Buroker AB, et al. ʻO 2019 ACC / AHA kulekele e pili ana i ka pale mua ʻana i ka maʻi maʻi ʻōpū: kahi hōʻike o ka American College of Cardiology / American Heart Association Task Force on Clinical Practice Alakaʻi. Kaapuni. 2019; 140 (11): e596-e646. PMID: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

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/.

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 Mozaffarian D. Nutrite a me ka maʻi maʻi maʻi a me ka maʻi metabolic. 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 49.

ʻO ka pūnaewele US Food and Drug Administration. ʻO ka lepili ʻoiaʻiʻo hou a hoʻomaikaʻi i ka pono - nā loli nui. www.fda.gov/media/99331/download. Hoʻohou Ianuali, 2018. Loaʻa iā ʻOkakopa 4, 2020.