Nā moʻolelo 9 e pili ana i ka momona momona a me Cholesterol

Anter

• 1. ʻO kaʻai ʻana i ka momona e alakaʻi i ka hoʻonui i ke kaumaha
• 2. He olakino nā meaʻai waiwai kolesterol
• 3. ʻO ka momona momona ka maʻi o ka naʻau
• 4. Pono e hōʻalo i nā meaʻai momona a momona-momona i ka wā hāpai
• 5. Hoʻonui kaʻai momona i ka makaʻu diabetes
• 6. ʻO ke olakino ʻo Margarine lāua ʻo omega-6-ʻoi aku ke olakino
• 7. Pane like kēlā me kēia kanaka i ka dietary kolesterol
• 8. Pono ʻole nā ​​mea momona momona kiʻekiʻe
• 9. He koho akamai nā huahana momona-ʻole
• Ke laina lalo

No nā makahiki he nui, ua pale ka poʻe i nā mea momona a momona, e like me ka waiūpaka, nā nati, nā hua moa, a me nā waiū momona piha, ma kahi o ke koho ʻana no nā mea pani momona momona e like me ka margarine, nā hua manu hua manu, a me ka waiū momona ʻole me ka manaolana e hoʻomaikaʻi i kā lākou olakino a me ka lilo ʻana o ka paona.

ʻO kēia ke kumu o ke kuhi hewa ʻole e hoʻonui i kou makaʻi i nā ʻano maʻi like ʻole i ka ʻai ʻana i nā meaʻai i waiwai i ka cholesterol a me ka momona.

ʻOiai ua hōʻole ʻia ka noiʻi ʻana i kēia manaʻo, hoʻomau ka mana o nā poʻo moʻolelo e pili ana i kaʻai kolesterol a me ka momona i nā poʻo inoa, a hoʻomau ka nui o nā mea lawelawe mālama ola e hōʻike i nā papa momona momona i ka lehulehu.

Eia he 9 mau kaʻao maʻamau e pili ana i ka momona momona a me ka cholesterol e pono e hoʻomaha.

1. ʻO kaʻai ʻana i ka momona e alakaʻi i ka hoʻonui i ke kaumaha

ʻO ka moʻo papaʻai maʻamau ka ʻai ʻana i nā meaʻai momona kiʻekiʻe e loaʻa ai iā ʻoe ke kaumaha.

ʻOiai he ʻoiaʻiʻo ʻo ka ʻai nui ʻana i nā macronutrient, me ka momona, loaʻa iā ʻoe ke kaupaona, ʻai ʻana i nā mea momona momona ma ke ʻano he papaʻai olakino a kaulike ʻole e alakaʻi i ka loaʻa kaumaha.

Ma ka ʻokoʻa, ʻo ka ʻai ʻana i nā mea momona momona hiki ke kōkua iā ʻoe e lilo i kaupaona a māʻona ʻoe i waena o nā meaʻai.

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia nā noiʻi he nui i ka ʻai ʻana i nā mea momona momona kiʻekiʻe, e like me nā hua manu, nā ʻākine, nā nati, a me nā waiū momona piha, hiki ke kōkua i ka hoʻoliʻiliʻi kaumaha a me nā manaʻo o ka piha (,,,,,).

ʻO nā mea hou aʻe, nā papaʻai papaʻai e kiʻekiʻe loa i ka momona, e like me ka ketogenic a me ka paukū liʻiliʻi, nā papaʻai momona kiʻekiʻe, ua hōʻike ʻia e hāpai i ka hoʻohaʻahaʻa kaumaha (,,).

ʻOiaʻiʻo, nā mea maikaʻi. ʻO ka ʻai ʻana i nā meaʻai i hana nui ʻia i momona i nā momona, e like me ka meaʻai wikiwiki, nā mea hoʻomoʻa kō, a me nā mea ʻai i kālua ʻia, e hoʻonui ai i kou makaʻi i ke kaupaona (,,,).

ʻO ka momona kahi wahi olakino a koʻikoʻi o ka papaʻai kaulike. Hoʻohui i ka momona i nā meaʻai a me nā meaʻai māmā hiki ke kōkua i ka pohō kaumaha ma ka hoʻoulu ʻana i nā manaʻo o ka piha.

2. He olakino nā meaʻai waiwai kolesterol

Manaʻo ka poʻe he nui nā meaʻai waiwai kolesterol, e like me nā hua manu, nā ʻāpana pūpū, nā ʻiʻo ʻokena, a me nā waiū momona piha, maikaʻi ʻole. Eia naʻe, ʻaʻole kēlā ka hihia.

ʻOiai he ʻoiaʻiʻo ʻo kekahi mau meaʻai momona kolesterol, e like me ka hau kalima, nā meaʻai palai, a me kaʻiʻo i hana ʻia, pono e kaupalena ʻia i nā ʻano papaʻai olakino maikaʻi, ʻaʻole pono ka hapa nui o nā kānaka e hōʻalo i nā meaʻai momona, nā kolesterol kiʻekiʻe.

I ka ʻoiaʻiʻo, nui nā meaʻai kolesterol kiʻekiʻe i piha i ka momona.

ʻO kahi laʻana, kiʻekiʻe nā yolks egg i ka kolesterol a komo pū kekahi me nā wikamina a me nā minelala nui, e like me B12, choline, a me selenium, ʻoiai ʻo ka nui o ka yogurt momona momona piha me ka protein a me ka calcium (,,).

Hoʻohui ʻia, ʻo ka ʻauneke hoʻokahi wale nō o ka momona kolonaola kolona (19 gram i kuke ʻia) hāʻawi ma luna o 50% o ka Reference Daily Intake no ke keleawe a me nā huaora A a me B12 ().

ʻO ka mea hou aʻe, ua hōʻike ʻia ka noiʻi ʻana i ka ʻai ʻana i nā mea olakino, waiwai kolesterol e like me nā hua manu, nā iʻa momona, a me ka waiū momona piha e hoʻomaikaʻi ai i nā ʻaoʻao he nui o ke olakino, e kūkā kamaʻilio ʻia ma kēia ʻatikala.

Nui nā meaʻai momona i ka momona i piha i ka meaʻai. ʻO nā meaʻai i waiwai i ka kolesterol, e like me nā hua manu a me ka waiū momona piha, hiki ke hoʻopili ʻia i nā papaʻai maikaʻi.

3. ʻO ka momona momona ka maʻi o ka naʻau

ʻOiai e hoʻopaʻapaʻa nui ʻia ke kumuhana ma waena o nā poʻe ʻoihana olakino, ʻaʻole hōʻike ʻia kahi noiʻi hou i kahi pilina paʻa ma waena o ka momona momona a me nā maʻi puʻuwai.

He ʻoiaʻiʻo ka momona momona e hoʻonui ai i nā mea maʻi maʻi puʻuwai kaulana e ʻike ʻia, e like me ka LDL (ʻino) kolesterol a me ka apolipoprotein B ().

Eia nō naʻe, hoʻonui ka lawe ʻana o ka momona momona i ka nui o nā liʻi LDL nui, fluffy, akā e hoʻēmi i ka nui o nā mea liʻiliʻi, ʻoi aku ka nui o nā liʻi LDL e pili ana i nā maʻi puʻuwai.

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi e hiki i kekahi ʻano momona momona ke hoʻonui i ka HDL cholesterol pale ().

ʻO ka ʻoiaʻiʻo, ʻaʻole nui nā noiʻi nui i loaʻa kahi pilina paʻa ma waena o ka momona momona a me nā maʻi puʻuwai, ka puʻuwai puʻuwai, a me ka make e pili ana i ka maʻi puʻuwai (,,).

Eia nō naʻe, ʻaʻole ʻae nā noiʻi āpau, a ʻoi aku ka nui o nā noi i hoʻolālā ʻia e pono ai (,).

E hoʻomanaʻo he nui nā ʻano momona momona, nā mea āpau me nā hopena ʻokoʻa i ke olakino. ʻO kāu papaʻai holoʻokoʻa - ma mua o ka haki o kāu macronutrientʻai - he mea nui ke hiki mai i kāu olakino olakino āpau.

ʻO nā meaʻai momona i kiʻekiʻe i ka momona momona e like me ka yogurt momona piha, ka niu unsweetened, ka tī, a me nā ʻoki ʻeleʻele o nā moa hiki ke hoʻokomo ʻia i kahi papaʻai olakino maikaʻi.

ʻOiai hoʻonui ka momona momona i ka hopena o kekahi mau maʻi maʻi maʻi puʻuwai, ke hōʻike nei nā noiʻi i kēia manawa ʻaʻole i pili nui i ka ulu ʻana o ka maʻi puʻuwai.

4. Pono e hōʻalo i nā meaʻai momona a momona-momona i ka wā hāpai

ʻ toldlelo pinepine ʻia nā wahine hāpai e pale aku i nā mea momona momona a momona i ka wā hāpai. ʻOiai he nui nā wahine e noʻonoʻo i ka ukali ʻana i ka papaʻai momona haʻahaʻa ʻoi aku ka maikaʻi no kā lākou olakino a me kā lākou pēpē, pono ka ʻai ʻana i ka momona i ka wā hāpai.

I ka ʻoiaʻiʻo, ʻo ka pono no nā mea momona hiki ke hoʻoheheʻe ʻia me ka momona, e like me ka wikamina A a me choline, a me nā momona omega-3, hoʻonui ʻia i ka wā hāpai (,,,).

Hoʻohui ʻia, ʻo ka lolo Fetal, ka mea i haku ʻia me ka momona, pono i ka momona momona e hoʻomohala pono.

ʻO ka Docosahexaenoic acid (DHA), kahi ʻano o ka waikawa momona i hoʻopili ʻia i ka iʻa momona, hana nui i ka lolo o ka fetal a me ka ulu ʻana o ka hihi, a ʻo nā pae koko haʻahaʻa o DHA ke alakaʻi i ka neurodevelopment hemahema i ka fetus (,).

ʻO kekahi mau mea momona momona momona kekahi momona a hāʻawi i nā meaola kūpono i ke olakino makuahine a me fetal e paʻakikī e loaʻa i nā meaʻai ʻē aʻe.

ʻO kahi laʻana, waiwai nui nā yolks egg i ka choline, kahi mea waiwai nui no ka lolo fetal a me ka ulu ʻana o ka hihi. Eia kekahi, hāʻawi nā huahana waiū momona piha i kahi kumu maikaʻi loa o ka puna a me ka huaola K2, pono ia mau mea ʻelua no ka hoʻomohala iwi (,).

He mea nui nā mea momona momona no ka olakino fetal a me nā makuahine. Pono e hoʻokomo i nā meaʻai olakino, momona momona i nā meaʻai a me nā meaʻai māmā e hāpai i kahi hāpai maikaʻi.

5. Hoʻonui kaʻai momona i ka makaʻu diabetes

Hoʻohālikelike ʻia nā kumu papaʻaʻai he nui no ka mālama ʻana i ka ʻano 2 a me ka mimikō ʻōpū i ka momona. ʻO kēia ke kumu o ke kuhi hewa ʻole e ʻai i ka momona momona ka mea e hoʻonui ai i ka maʻi diabetes.

ʻOiai ʻo ka ʻai ʻana i kekahi mau mea momona momona, e like me ka momona trans, nā mea hoʻomoʻa momona, a me nā meaʻai wikiwiki, hiki ke hoʻonui i kou maka o ka maʻi kō, ua hōʻike ʻia kahi noiʻi e hiki i nā mea momona momona ke hāʻawi i ka pale pale i kāna hoʻomohala ().

ʻO kahi laʻana, ʻo ka iʻa momona, ka waiū momona piha, nā avocado, ka ʻaila ʻoliva, a me nā hua nati nā meaʻai momona nui i hōʻike ʻia e hoʻomaikaʻi i ke kō a me nā kiʻekiʻe o ka insulin a pale aku i ka hoʻomohala diabetes (,,,,).

ʻOiai kekahi mau hōʻike e hōʻike ana i ka nui ʻana o ka momona momona e hoʻonui ai i ka maʻi diabetes, ʻo nā noiʻi hou loa i loaʻa ʻole kahi hui nui.

ʻO kahi laʻana, kahi noiʻi 2019 i ka poʻe 2,139 ʻaʻole i loaʻa kahi pilina ma waena o ka ʻai ʻana o ka momona holoholona a me nā mea kanu a i ʻole ka momona āpau a me ka makaʻu o ka maʻi maʻamau ʻo 2 ().

ʻO ka mea nui i ka hōʻemi ʻana i kāu maʻi diabetes ʻo ke ʻano holoʻokoʻa o kāu papaʻai, ʻaʻole ka haki o kāu lawe macronutrient.

ʻAʻole hoʻonui nā mea momona momona i ka makaʻu diabetes. ʻO ka ʻoiaʻiʻo, hiki i kekahi mau mea momona momona ke kōkua i ka pale ʻana i ka ulu ʻana o ka maʻi.

6. ʻO ke olakino ʻo Margarine lāua ʻo omega-6-ʻoi aku ke olakino

Manaʻo pinepine ʻia ʻo ka ʻai ʻana i nā huahana mea kanu-aila e like me margarine a me ka aila canola ma kahi o nā momona holoholona ʻoi aku ka maikaʻi no ke olakino. Eia naʻe, ma muli o nā hopena o ka noiʻi hou, ʻaʻole paha kēia ka hihia.

ʻO Margarine a me kekahi mau aila mea kanu, e like me ka canola a me ka ʻaila soybean, kiʻekiʻe i nā momona omega-6. ʻOiai makemake ʻia nā momona ʻelua o ka omega-6 a me ka omega-3 no ke olakino, ʻoi aku ka nui o nā papaʻai o kēia mau lā i nā momona omega-6 a haʻahaʻa loa i nā omega-3.

Ua hoʻopili ʻia kēia kaulike ʻole ma waena o omega-6 a me omega-3 momona momona i ka hoʻonui ʻana i ka mumū a me ka hoʻomohala ʻana i nā kūlana olakino maikaʻi ʻole.

ʻO ka ʻoiaʻiʻo, ua pili ka nui o ka helu omega-6 i ka omega-3 me nā kūlana olakino e like me nā ʻano o ka naʻau, ka momona, ke kūpaʻa ʻana o ka insulin, ka nui o nā mea e loaʻa ai ka maʻi puʻuwai, a me ka noʻonoʻo noʻonoʻo (,,,).

Hoʻohana ʻia ka aila Canola i loko o nā huiʻaila aila mea kanu, nā mea pani i ka waiūpaka, a me nā hoʻoliʻiliʻi momona momona. ʻOiai kūʻai ʻia e like me kahi aila olakino, hōʻike nā noiʻi e loaʻa paha i nā hopena maikaʻi ʻole i kāna lawe ʻana ma nā ʻano he nui o ke olakino.

ʻO kahi laʻana, hōʻike nā noiʻi i loko o nā kānaka e pili paha ka lawe ʻana o ka aila canola me ka hoʻonui ʻana o ka pane ʻana o ka mumū a me ka maʻi maʻi metabolik, ʻo ia kahi hui o nā kūlana e hoʻonui ai i ka maʻi maʻi puʻuwai (,).

Hoʻohui hou, ʻike ka noiʻi ʻana i ka hoʻololi ʻana i ka momona momona me nā momona momona omega-6 ʻaʻole hiki ke hōʻemi i ka maʻi puʻuwai a hoʻonui paha i ka makaʻi o ka make ma ka maʻi maʻi maʻi (,).

Ua hoʻopili ʻia kahi kaulike ʻole ma waena o omega-6 a me omega-3 momona momona i ka hoʻonui ʻana i ka mumū a me ka ulu ʻana o nā ʻano olakino like ʻole. No laila, ke koho nei i nā momona i nā momona omega-6 e like me ka aila canola a me margarine e hōʻino paha i ke olakino.

7. Pane like kēlā me kēia kanaka i ka dietary kolesterol

ʻOiai paha e ʻae kekahi mau kumu a me nā metabolic ma hope o ka papaʻai i lalo o ka momona momona a me ka cholesterol, no ka hapanui o ka heluna kanaka, hiki ke hoʻopili ʻia nā momona momona a me nā meaʻai momona kolamu ma ke ʻano he papaʻai pono.

Ma kahi o ʻelua hapakolu o ka heluna kanaka he hapa liʻiliʻi o ka pane ʻana i nā nui o nā kolamuʻai a ʻike ʻia he compensators a i ʻole nā ​​hypo-responders.

ʻO kahi ʻē aʻe, ua manaʻo ʻia kahi hapa liʻiliʻi o ka heluna kanaka he hyper-responders a i ʻole noncompensators, no ka mea maʻalahi lākou i ka dietary kolesterol a ʻike i ka hoʻonui nui ʻana o ke kōkōkō koko ma hope o ka ʻai ʻana i nā meaʻai momona.

Eia nō naʻe, hōʻike ʻia ka noiʻi, ʻoiai ma ka hyper-responders, mālama ʻia ka lākiō o ka LDL-to-HDL ma hope o ka loaʻa ʻana o ke kolesterol, ʻo ia hoʻi ʻaʻole hiki i ke kolamu dietary ke alakaʻi i nā loli i nā pae lipid o ke koko e hoʻonui ai i ka makaʻi o ka maʻi o ka naʻau (,, ,,).

Kūpono kēia i nā hoʻololi i hana ʻia i loko o ke kino, me ka hoʻomaikaʻi ʻana i kekahi o nā ala hemo kolesterol, e kinai i ka nui o ka cholesterol a mālama i nā pae lipid koko maikaʻi.

Eia nō naʻe, ua hōʻike ʻia kahi noiʻi e pili ana i ka poʻe me ka hypercholesterolemia ʻohana, kahi maʻi genetics e hoʻonui ai i ka maʻi maʻi puʻuwai, e hoʻemi ʻia ka hiki ke hemo i ka nui o ke kōkō mai ke kino ().

E like me kāu e ʻike ai, hoʻopili ʻia ka pane i ka dietary cholesterol a hiki ke hoʻopili ʻia e nā kumu he nui, ʻo ia hoʻi nā genetics. ʻOi aku ka maikaʻi e kamaʻilio pū me kahi ʻoihana olakino inā he nīnau kāu e pili ana i kou hiki ke hoʻomanawanui i ka dietary kolesterol a pehea e hopena ai i kou olakino.

ʻAʻole pane nā kānaka āpau i ka dietary kolesterol ma ke ala like. He mea nui ka Genetics i ka pane ʻana o kou kino i nā meaʻai momona kolesterol.

8. Pono ʻole nā ​​mea momona momona kiʻekiʻe

Loaʻa i nā meaʻai momona momona kahi rap maikaʻi, a ʻo nā meaʻai momona momona hoʻi e hoʻopili ʻia i ka mahele "ʻai maikaʻi ʻole".

He mea maikaʻi ʻole kēia no ka mea he nui nā meaʻai momona i piha me nā huaora, nā minelala, a me nā antioxidant a hiki ke kōkua iā ʻoe e noho māʻona ma waena o nā meaʻai, e kākoʻo ana i ke kaupaona olakino olakino

ʻO kahi laʻana, ʻo ka waiū momona piha, nā yolks hua manu, nā moa o ka ʻili, a me ka niu nā meaʻai momona nui e hōʻole pinepine ʻia e ka poʻe e hoʻāʻo nei e lilo i ka paona a mālama maʻalahi paha i ke olakino ʻoiai ʻo kēia mau meaʻai i loko o nā kino e pono ai ke kino e holo pono.

ʻOiaʻiʻo, ʻo ka ʻai ʻana i ka nui o nā meaʻai āpau, me nā meaʻai i luna, hiki ke hōʻemi i ka pohō o ke kaupaona. Eia nō naʻe, ke hoʻohui ʻia i ka papaʻai i nā ala olakino, hiki i kēia mau meaʻai momona nui ke kōkua iā ʻoe e hōʻea a mālama i kahi kaupaona olakino ke hāʻawi nei i kahi kumu waiwai nui o nā meaʻai.

ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i nā mea momona momona e like me nā hua manu, nā avocado, nā nati, a me ka waiū waiū momona piha ke kōkua i ka hoʻonui ʻana i ka pohō o ke kaumaha ma o ka hōʻemi ʻana i nā hormoni e hāpai ana i ka pōloli a me ka hoʻonui ʻana i ka manaʻo o ka piha.

Hiki ke hoʻokomo ʻia i nā meaʻai momona, momona momona ma ke ʻano he ʻāpana o kahi papaʻai olakino. Loaʻa i nā meaʻai momona momona nā mea nui e pono ai i kou kino, a ʻo ka ʻai ʻana i nā mea momona momona kiʻekiʻe hiki ke hāpai i nā manaʻo o ka piha, e māʻona ana iā ʻoe.

9. He koho akamai nā huahana momona-ʻole

Inā ʻoe e hele a puni i kāu supermarket kūloko, ʻike paha ʻoe i ka nui o nā huahana momona ʻole, e like me nā ʻaukā salakeke, ka ʻaikalima, ka waiū, nā kuki, nā tī, a me nā ʻuala ʻuala.

Kūʻai pinepine ʻia kēia mau mea i ka poʻe e nānā nei e hōʻemi i nā calori mai kā lākou papaʻai ma ke koho ʻana i nā meaʻai calorie haʻahaʻa.

ʻOiai paha he mea koho akamai nā meaʻai momona momona, ʻaʻole maikaʻi kēia mau meaʻai no ke olakino holoʻokoʻa. ʻAʻole like me nā meaʻai momona ʻole, e like me ka nui o nā huaʻai a me nā mea ʻai, nā mea ʻai momona ʻole i hana ʻia me nā mea i hiki ke hoʻohuli maikaʻi ʻole i kou kaumaha o ke kino, olakino olakino, a me nā mea hou aʻe.

ʻOiai ʻoi aku ka liʻiliʻi o nā calorie ma mua o kā lākou mau hoa momona-momona, ʻoi aku ka kiʻekiʻe o nā meaʻai momona ʻole i ka kō kō. ʻO ka ʻai ʻana i ke kō i hoʻohui ʻia e pili pū ana me ka holomua o nā wā mau e like me ka maʻi puʻuwai, momona, a me ka maʻi kō ().

Hoʻohui ʻia, ʻo ka ʻai ʻana i nā meaʻai i loko o ke kō i hoʻohui ʻia paha ka hopena maikaʻi ʻole i kekahi mau hormones i loko o kou kino, e like me ka leptin a me ka insulin, e hoʻoulu ai iā ʻoe i nā calorie hou aʻe ma ke ʻano he nui, a hiki i ka hopena ke loaʻa i ke kaupaona ().

ʻO ka mea hou aku, nui nā huahana momona ʻole i loaʻa nā preservatives, nā meaʻai i hana ʻia i ka meaʻai, a me nā mea hoʻohui ʻē aʻe i makemake nā poʻe he nui e hōʻalo no nā kumu olakino. Hoʻohui, ʻaʻole lākou ʻoluʻolu e like me nā meaʻai i loaʻa ka momona.

Ma kahi o ka hoʻāʻo ʻana e ʻokiʻoki i nā calorie ma ke koho ʻana i nā huahana momona-ʻole i hana ʻia, e ʻoliʻoli i nā wahi momona o nā momona āpau i nā pāʻina a me nā meaʻai māmā e hāpai i ke olakino holoʻokoʻa.

ʻAʻole koho maikaʻi nā mea ʻai momona ʻole i hana ʻia no ke olakino holoʻokoʻa. ʻOi aku kēia mau meaʻai i ke kō a me nā mea hoʻohui maikaʻi ʻole ʻē aʻe.

Ke laina lalo

Hoʻomaʻamaʻa pinepine ʻia ka momona momona a me ka cholesterol e nā ʻoihana olakino he nui, ka mea i alakaʻi i nā poʻe he nui e pale i nā meaʻai momona.

Eia nō naʻe, ke nānā nei i nā macronutrients hoʻokahi ma mua o kāu papaʻai holoʻokoʻa he pilikia a kūpono ʻole hoʻi.

ʻOiai he ʻoiaʻiʻo ʻo kekahi o nā meaʻai momona a kiʻekiʻe o ke kolesterol, e like me ka meaʻai wikiwiki a me nā meaʻai palai, pono e kaupalena ʻia i nā papaʻai olakino, he nui nā meaʻai momona momona momona a pono e hoʻopili ʻia i nā papaʻai papaʻai olakino maikaʻi.

He mea nui e hoʻomaopopo ʻaʻole e hoʻopau ke kanaka i nā macronutrients e like me nā momona i kahi kaʻawale - ʻai lākou i nā meaʻai i loaʻa nā ʻano like ʻole a me nā lakio o nā macronutrients.

No kēia kumu, ʻo kāu papaʻai holoʻokoʻa ma mua o kāu ʻai ʻana i kēlā me kēia macronutrients ka mea nui i ka pale ʻana i ka maʻi a me ka hoʻolaha olakino.