ʻO nā meaʻai Cholesterol kiʻekiʻe ma waho o ka papa inoa papaʻai meaʻai

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Neʻe i luna o ka momona! E like me kēia lā, aia kahi hui ʻai hewa hewa hewa hou ma ke kaona: ʻaʻole e manaʻo ʻia nā meaʻai kiʻekiʻe i ka kolukala i kahi pōʻino olakino, e like me kahi hōʻike hōʻike mai ke Kōmike Aʻoaʻo aʻoaʻo aʻoaʻo. (E hoʻopau maoli mākou i ke kaua ma ka momona?)

"ʻAʻole pono ke kōmike e hoʻohuli i kā lākou ʻōlelo aʻo e pili ana i ka makaʻu o nā pae kiʻekiʻe o ka LDL cholesterol, akā ke nānā hou nei i ka kolamu dietary ma ke ʻano he 'nutrient o ka hopohopo," wahi a Penny Kris-Etherton, Ph.D., RD, polofesa no ka meaʻai ma Ke Kulanui Moku'āinaʻo Pennsylvania a me ka mea haʻi'ōlelo no ka American Heart Association.

ʻO ka mea mua, ke kamaʻilio nei mākou e pili ana i nā ʻano kolesterol ʻelua ma aneʻi. Loaʻa ka cholesterol koko (ʻo HDL, a i ʻole "maikaʻi" cholesterol, a me LDL, a i ʻole "ʻino" cholesterol), i loko o kou kahe koko, a hiki i nā pae olakino maikaʻi ʻole ke hōʻeha i ka naʻau a i ʻole ka hahau ʻana. He ʻokoʻa kēlā me ka cholesterol meaʻai, ʻo ia ka mea i loaʻa i nā meaʻai e like me nā yolks hua manu, ka ʻiʻo ʻulaʻula, a me ka paʻakai.

He kuhi hewa nui loa ia e pili ana ka dietary kolesterol i nā pae kolesterol i loko o ke aʻo ʻana ma hope o ka noi ʻana i hōʻole ʻia i kēia, wehewehe ʻo Jonny Bowden, Ph.D., ka mea kākau o ʻO ka Myth Cholesterol Nui. (He aha nā mea ʻē aʻe i hoʻāhewa hewa ʻia? ʻO kēia 11 mau meaʻai ʻino no ʻoe ʻaʻole maikaʻi loa iā ʻoe.) > He ʻoi aku ka ikaika o nā hōʻike e hoʻopaʻa ana i ka momona momona a me ka momona trans i ke kiʻekiʻe o ka cholesterol koko kiʻekiʻe- lawa e hōʻoia i ka ʻōlelo ʻai meaʻai o kēia manawa. e hoʻemi i kēia mau mea ʻelua e mālama i kou puʻuwai olakino, wehewehe ʻo Kris-Etherton. (E nīnau i ke kauka Diet: Ehia mau momona momona e pono iaʻu ke ʻai?)

ʻO ka ʻoiaʻiʻo, ʻo ka lawe ʻana i nā meaʻai kolesterol kiʻekiʻe mai ka papa inoa kuʻi e kōkua maoli paha i kou olakino. "Loaʻa ka cholesterol meaʻai i nā meaʻai i hana ʻole ʻia a kiʻekiʻe i nā meaʻai, e hana maikaʻi loa iā ʻoe," wahi a Bowden. ʻO nā hua manu, no ka laʻana, he nui nā meaola e kōkua i kou lolo a me ke olakino o kou maka, ʻaʻole e haʻi ʻia, he kumu nui lākou o ka protein.

ʻOiai ʻaʻole i hoʻokuʻu ka panela i kāna hōʻike hope loa i kēia manawa, e hoʻokomo pū paha ia i ke kūlana like me ke kōkō, e like me ʻO ka Washington Post. E hoʻouna ana ke kōmike i kāna mau manaʻo hope loa i ka ʻOihana Ola a me nā lawelawe kaiāulu a me ka US Department of Agriculture, e hoʻopuka ana i ka huaʻai papa hope loa i kēia makahiki.

A hiki i kēlā manawa, he aha ke ala kūpono e mālama ai i nā pae kolesterol kolamu olakino? "Pono mau ka poʻe e hoʻolālā i kahi papaʻai olakino me nā ʻano meaʻai like ʻole mai nā pūʻulu meaʻai āpau, e hoʻopili i nā meaʻai kolesterol kiʻekiʻe - akā, e like me nā hui meaʻai āpau, ʻaʻole i ka nui loa," wahi a Kris-Etherton. (A ʻai hou i nā hua ʻoi loa no kaʻai olakino puʻuwai.) E nānā ma ʻō aku o kāu papaʻai pū kekahi: ʻO ke koʻikoʻi, puhipaka, a me ka momona ka mea nui o nā kolesterol kiʻekiʻe - ʻoi aku ka nui ma mua o ke kolepaʻai hewa hewa i hoʻopiʻi ʻia, ua hoʻohui ʻo Bowden.

Hāʻawi ʻia ka hoʻopono-i kēia manawa me ka hua manu a me ka omelet. (No ka ʻike hou ʻana i ka ʻai olakino hou, hoʻoiho i ka mana kūikawā hou loa o kā mākou makasina kikoʻī me ka manuahi!)

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