Pehea e hoʻohaʻahaʻa ai i Cholesterol me kaʻai

Anter

• Hōʻuluʻulu Manaʻo
• He aha ka kolesterol?
• He aha nā ʻano lāʻau no ke kolesterol kiʻekiʻe?
• Pehea e hiki ai iaʻu ke hoʻohaʻahaʻa i ka cholesterol me ka papaʻai?

Hōʻuluʻulu Manaʻo

He aha ka kolesterol?

Pono kou kino i kahi kolesterol e hana pono. Akā inā he nui kāu i kou koko, hiki iā ia ke pili i nā paia o kou mau aʻa a hāiki a i ʻole ālai iā lākou. Hāʻawi kēia iā ʻoe i ka makaʻu no ka maʻi o ke aʻa a me nā maʻi puʻuwai ʻē aʻe.

Hele ʻo Cholesterol ma o ke koko ma nā protein i kapa ʻia lipoproteins. ʻO kekahi ʻano, ʻo LDL, i kekahi manawa kapa ʻia ʻo "cholestrol" kolesterol. ʻO kahi pae LDL kiʻekiʻe e alakaʻi i kahi buildup o ka kolesterol i loko o kāu mau aʻa. ʻO kekahi ʻano, ʻo HDL, i kekahi manawa kapa ʻia ʻo ka "maikaʻi" kolesterol. Hāpai ia i ka cholesterol mai nā ʻāpana ʻē aʻe o kou kino i kou ake. A laila lawe aku kou ake i ka momona mai kou kino.

He aha nā ʻano lāʻau no ke kolesterol kiʻekiʻe?

ʻO nā mālama ʻana no ka kolesterol kiʻekiʻe nā loli ola olakino naʻau a me nā lāʻau. Hoʻololi nā ʻano nohona i ka ʻai olakino, ka mālama ʻana i ke kaupaona, a me ka hoʻoikaika kino maʻamau.

Pehea e hiki ai iaʻu ke hoʻohaʻahaʻa i ka cholesterol me ka papaʻai?

Hoʻololi nā loli nohona olakino olakino i kahi papaʻai e hoʻohaʻahaʻa ai i kāu kolesterol. ʻO ka hoʻolālā ʻai DASH kahi laʻana. ʻO kekahi ʻo ka Therapeutic Lifestyle Changes diet, kahi e paipai iā ʻoe

Koho i nā momona momona.E palena ʻoe i ka momona a me ka momona momona. ʻAʻole ma mua o 25 a 35% o kāu mau calorie o kēlā me kēia lā e hele mai nā momona momona, a ma lalo o 7% o kāu mau calorie i kēlā me kēia lā e hele mai mai ka momona momona. Kaukaʻi ʻia i ka nui o nā calories āu e ʻai ai i kēlā me kēia lā, eia ka nui o nā momona āu e ʻai ai.

ʻO ka momona momona he momona maikaʻi ʻole ia no ka mea e hāpai ana i kāu pae LDL (maikaʻi ʻo kolesterol) ma mua o nā mea āpau i kāu papaʻai. Loaʻa iā ia i loko o kekahi mau meaʻai, nā huahana waiū, kokoleka, nā mea i hoʻomoʻa ʻia, a me nā meaʻai i hoʻomoʻa ʻia a me nā meaʻai i hana ʻia

ʻO ka momona trans kekahi momona ʻino ʻē aʻe; hiki iā ia ke hoʻokiʻekiʻe i kāu LDL a hoʻohaʻahaʻa iā ʻoe HDL (cholesterol maikaʻi). ʻO ka momona trans ka hapanui i nā meaʻai i hana ʻia me nā aila hydrogenated a me nā momona, e like me ka lāʻau margarine, nā pahū, a me nā french fries.

Ma kahi o kēia mau momona maikaʻi ʻole, e hoʻāʻo i nā momona momona, e like me kaʻiʻo momona, nā nati, a me nā aila unsaturated e like me canola, ʻoliva, a me nā aila ʻona.

Palena i nā meaʻai me ka kolesterol. Inā ʻoe e hoʻāʻo e hoʻohaʻahaʻa i kāu kolamu, pono ʻoe ma lalo o 200 mg i ka lā o ke kō. Aia ʻo Cholesterol i nā meaʻai o nā holoholona, ​​e like me ke akepaʻa a me nā ʻiʻo ʻokena ʻē aʻe, nā yolks egg, shrimp, a me nā huahana waiū waiū holoʻokoʻa.

ʻAi nui o nā fiber i hoʻoheheʻe ʻia. ʻO nā mea ʻai kiʻekiʻe i ka pulupulu i hoʻōla ʻia e kōkua i ka pale ʻana i kāu palapala digestive mai ke komo ʻana i ka kolesterol. Pākuʻi ʻia kēia mau meaʻai

• ʻO nā hua palaoa a pau e like me ka oatmeal a me ka oat bran
• ʻO nā hua e like me nā ʻāpala, maiʻa, ʻalani, pears, a me nā puʻu
• ʻO nā legume e like me nā piʻa puʻupaʻa, nā lentil, nā pī pi, nā pi ʻeleʻele, a me nā pī lima

ʻAi nui i nā huaʻai a me nā lau. Hiki i kahi papaʻai momona i nā huaʻai a me nā mea kanu ke hoʻonui i nā mea hoʻoliʻiliʻi kolesterol koʻikoʻi i kāu papaʻai. Kēia mau mea hoʻohui, i kapa ʻia nā stanols a i ʻole sterols, hana e like me ka fiber soluble.

ʻAi i ka iʻa kiʻekiʻe o ka omega-3 fatty acid. ʻAʻole e hoʻohaʻahaʻa kēia mau ʻakika i kāu pae LDL, akā kōkua paha lākou i ka hāpai i kāu pae HDL. Hiki iā lākou ke pale i kou puʻuwai mai ke kahe o ke koko a me ka mumū a hoʻemi i kou makaʻi o ka puʻuwai. ʻO nā iʻa kahi kumu maikaʻi o ka omega-3 fatty acid e komo pū me salmon, tuna (canned a fresh), a me mackerel. E hoʻāʻo e ʻai i kēia iʻa i ʻelua mau manawa o ka pule.

Palena paʻakai. Pono ʻoe e hoʻāʻo e kaupalena i ka nui o ka sodium (paʻakai) āu e ʻai ai ʻaʻole ma mua o 2,300 milligrams (ma kahi o 1 teaspoon o ka paʻakai) i ka lā. Hoʻopili kēlā i nā sodium āpau āu e ʻai ai, inā paha ua hoʻohui ʻia i ka kuke ʻana a i ka papa ʻaina paha, a i ʻole ma mua o nā huahana meaʻai. ʻAʻole e hoʻohaʻahaʻa ka paʻakai i kāu kolesterol, akā hiki iā ia ke hoʻohaʻahaʻa i kou makaʻi i nā maʻi puʻuwai e ke kōkua ʻana e hoʻohaʻahaʻa i kou kahe koko. Hiki iā ʻoe ke hōʻemi i kāu sodium ma ke koho ʻana i ka paʻakai paʻakai a me nā meaʻai "ʻaʻohe paʻakai" a me nā mea ʻono ma ka papa ʻaina a i ʻole ke kuke ʻana.

Palena ʻalekohola. Hoʻohui ka waiʻona i nā calorie hou aku, hiki ke alakaʻi i ka loaʻa ʻana o ke kaupaona. Hiki i ka momona ke hāpai i kāu pae LDL a hoʻohaʻahaʻa i kāu pae HDL. Hiki i ka nui o ka waiʻona ke hoʻonui i kou makaʻi i nā maʻi puʻuwai no ka mea hiki ke hāpai i kou kiʻekiʻe o ke koko a me ka pae triglyceride. ʻO ke kīʻaha hoʻokahi kīʻaha o ka waina, pia, a i ʻole kekahi mea inu ʻona ʻoʻoleʻa, a ʻo ka ʻōlelo aʻoaʻo

• ʻAʻole pono nā kāne i nā mea inu ʻelua i piha i ka waiʻona i ka lā
• ʻAʻole pono nā wahine ma mua o hoʻokahi inu me ka waiʻona i ka lā

Hiki i nā lepili hoʻomaʻemaʻe ke kōkua iā ʻoe e noʻonoʻo pehea ka momona, ka momona momona, ka momona, ka fiber, a me ka sodium i loko o nā meaʻai āu e kūʻai ai.

NIH: National Heart, Lung, a me Blood Institute