Ehia mau Cholesterol e pono ai iaʻu e loaʻa i kēlā me kēia lā e lilo i olakino?

Anter

• He aha nā alakaʻi?
• Nā meaʻai e ʻai a hōʻalo no nā pae kolesterol maikaʻi
• Kahi e loaʻa ai
• Nā meaʻai manuahi Cholesterol
• Nā meaʻai i loaʻa nā momona
• Ka hoʻomaopopo ʻana i ka nui o nā kolamu a me nā momona i loaʻa i nā meaʻai
• ʻLelo aʻoaʻo
  
• He aha e nānā ai ma nā lepiliʻai
• Ka lawelawe ʻana i ka nui
• Helu Kalori
• ʻO ka pākēneka waiwai i kēlā me kēia lā
• ʻO nā momona, ka kōkō, a me ka sodium
• Carb, pulupulu, kō, a me ka protein
• Nā wikamina a me nā minelala
• Ka palapala wāwae

Hōʻike Overview

Ma hope o nā papa kuhikuhi papaʻai, hoʻohana nā kauka e koi iā ʻoe e ʻai ma mua o 300 milligrams (mg) o ka dietary kolokolo i kēlā lā i kēia lā - 200 mg inā ʻoe i makaʻu i ka maʻi puʻuwai. Akā i ka 2015, ua loli kēlā mau alakaʻi.

I kēia manawa, ʻaʻohe palena palena kūpono no ka nui o nā kōkōlika āu e hoʻopau ai i ka meaʻai. Akā he mea nui ia e hoʻolohe i ka meaʻai āu e ʻai ai i mea e mālama ai i nā kiʻekiʻe kolamu o kou kino i kahi pae olakino.

Paipai nā kauka iā ʻoe e kaupalena i ka nui o nā momona momona momona, nā momona trans, a hoʻohui i nā kō i kāu papaʻai. E nānā pono ʻoe i kāu lawe ʻana i ke kolamu mai ka mea ʻo nā meaʻai i kiʻekiʻe i ka kolesterol e kiʻekiʻe i nā momona momona.

ʻO nā loli alakaʻi e pili ana i ka noiʻi e hōʻike ana ʻaʻole pono ka kolamu dietary ponoʻī i mea hōʻeha a hāʻawi ʻole i ka hoʻonui ʻana i nā kiʻekiʻe kolesterol o kou kino. ʻO Cholesterol kahi mea maoli i hana ʻia i kou kino a loaʻa i nā meaʻai holoholona. He waxy, momona momona e hele ma waena o kou kahawai.

Pono kou kino i ka kolesterol e kōkua i ke kūkulu ʻana i nā hunaola a hana i kekahi mau hormones. Hana i kou kino i nā kolamu āpau e pono ai i ke ake a me nā ʻōpū mai nā momona, nā kō, a me nā protein.

Akā kū aʻe nā pilikia ke ʻai ʻoe i nā momona momona a momona hoʻi. ʻO kēia ke kumu o kou ake e hoʻohua i ka nui o ka LDL ("maikaʻi") kolesterol, e piʻi ana i nā waihona artery-clogging. No kēia kumu, paipai pinepine ka poʻe loea i ka hōʻalo ʻana i nā momona trans a pau a me ka palena ʻana i nā momona momona o kāu nui calorie.

No kekahi e ʻai ana i ka 2000 kalepona i ka lā, ʻo ia ka 200 calories (22 mau gram) a ʻoi aku paha o nā momona momona i ka lā. ʻO ka ʻōlelo hou a ka ʻAhahui Puʻuwai ʻAmelika (AHA) e kaupalena hou i nā momona momona i 5 a 6 paha pākēneka o kāu huina nui o nā calorie o kēlā me kēia lā.

No laila no kaʻai 2000000 i kēlā me kēia lā (calorie / lā), ʻo ia paha ma kahi o 100 a 120 mau calorie a i ʻole ma kahi o 11 a 13 mau hua.

Ua hōʻike pū ʻia nā noiʻi i ka hopena maikaʻi ʻole i hoʻohui ʻia o nā kō i ka kolesterol a hoʻonui i kou makaʻi no ka maʻi maʻi ʻōpū. Paipai ka AHA ʻaʻole ma mua o 6 teaspoons (100 calories) o nā kō i hoʻohui ʻia no nā wahine, a me 9 teaspoons (150 calories) no nā kāne.

E hoʻomau i ka heluhelu e aʻo hou aʻe e pili ana i nā kulekele hou no nā pae i koi ʻia o ka cholesterol a me nā momona, a me nā meaʻai āu e makaʻala ai.

He aha nā alakaʻi?

Hoʻomoe ka mea i kēia mau papa kuhikuhi papaʻai no ka mālama haʻahaʻa ʻana i nā pae kolesterol o kou kino.

E aʻo hou aʻe e pili ana i ka ʻokoʻa ma waena o nā momona momona a mānoanoa ʻole.

Nā meaʻai e ʻai a hōʻalo no nā pae kolesterol maikaʻi

Kahi e loaʻa ai

Loaʻa wale ʻo Cholesterol iā ia i nā meaʻai holoholona, ​​e like me:

• ʻiʻo
• huahana waiū
• iʻa kai
• hua moa
• pata

He kiʻekiʻe ʻo Shrimp i ka kolesterol akā haʻahaʻa loa i ka momona momona. E ʻike i ke kumu e hiki ai iā ʻoe ke ʻoluʻolu iā ia ma ke ʻāpana o kahi papaʻai olakino naʻau.

Nā meaʻai manuahi Cholesterol

ʻAʻohe kolesterol i nā meaʻai e like me:

• nā huaʻai
• nā mea kanu
• palaoa
• hua kukui

ʻO kēia pū kekahi nā ʻāpana o ka papaʻai olakino maikaʻi.

Nā meaʻai i loaʻa nā momona

ʻO nā meaʻai i kiʻekiʻe i nā momona momona a pono e kaupalena ʻia:

• ʻiʻo ʻulaʻula a puaʻa
• nā mea i hoʻomoʻa ʻia, e like me nā pōpō a me nā kuki
• tī
• pizza
• aikalima
• nāʻiʻo i hana ʻia, e like me nā sausages
• nā meaʻai palai

Nā meaʻai i loaʻa nā momona trans trans pono ʻole, pono e hōʻalo ʻia, e hoʻopili pū me:

• nā meaʻai palai
• pūʻulu nā meaʻai me nā "aila hydrogenated" i ka papa inoa o nā mea hoʻohui
• nā mea i hoʻomoʻa ʻia, e like me nā pōpō, nā pai, a me nā kuki
• margarine
• popikona kik
• hau

Nā meaʻai i loaʻa nā momona unsaturated olakino ʻole, kahi āu e ʻai ai, e hoʻopili pū me:

• ʻoliva, peanut, canola, safflower, a me nā aila sunflower
• ʻāpala
• ka nui o nā nati, akā ʻo ka walnuts hoʻi
• ka nui o nā hua, e like me nā pua pua, sunia, chia, a me nā hemp

Ka hoʻomaopopo ʻana i ka nui o nā kolamu a me nā momona i loaʻa i nā meaʻai

Eia kekahi mau laʻana o nā meaʻai a me ka nui o ka cholesterol a me nā momona i hiki iā ʻoe ke loaʻa i kēlā me kēia.

No nā USDA nā waiwai āpau āpau. Eia kekahi mau laʻana o ka nui o ka nui o ka cholesterol a me nā momona i loaʻa i kāu meaʻai. Eia nā mea ʻai e hoʻohaʻahaʻa kolesterol hou aʻe nāu e hauʻoli ai.

ʻLelo aʻoaʻo

• E hoʻolohe i nā momona momona a me nā trans ma kāu mau lepili meaʻai, a me nā kō i hoʻohui ʻia. ʻO ka liʻiliʻi o kēia mau mea āu e ʻai ai, ʻo ka ʻoi aku ka maikaʻi. ʻAʻole ma mua o 10 pakeneka o kāu mau calorie o kēlā me kēia lā e hele mai mai nā momona momona a i hoʻohui ʻia i nā kō.
• Mai hopohopo no ka ʻai ʻana i ka nui o ke kō. Hana lawa kou kino inā ʻoe e ʻai.
• ʻAi i nā mea olakino hou aku, unsaturated momona. E hoʻāʻo e hoʻololi i ka waiūpaka me ka aila ʻoliva puʻupaʻa i ka kuke ʻana, kūʻai i nā ʻoki manoa o ka ʻiʻo, a me ka meaʻai māmā ma nā hua a me nā ʻanoʻano ma kahi o nā kīʻaha french a i ʻole nā ​​meaʻai māmā.

He aha e nānā ai ma nā lepiliʻai

Hōʻike nā lepiliʻai pono i nā meaʻai iā ʻoe i ka nui o kēlā me kēia mea momona a momona paha i loko o ka huahana, e pili ana i ka nui o ka lawelawe i makemake ʻia. Kākau ʻia nā helu a me nā pākēneka no ka ʻai 2000 kalori / lā. E ʻike ʻoe i kahi lepili ma ke kua o nā pūʻolo pūʻolo, kēpau, a i ʻole ʻōmole e ʻōlelo ana "Nā Mea Pono Nutr."

Eia pehea e heluhelu pono ai i ka lepili:

Ka lawelawe ʻana i ka nui

ʻO ka mea mua, makemake ʻoe e hoʻolohe i ka nui o ka lawelawe. Helu pololei ʻia ia ma lalo o ka wiwo ʻole "Nā Mea Pono Mea Pono." Ua helu ʻia ka ʻikepili ma lalo no ka nui o ka lawelawe ʻana, ʻaʻole paha ia ka pahu holoʻokoʻa. ʻO kahi laʻana, hiki i ka nui o ka lawelawe ʻana he 1/2 kīʻaha a i ʻole 18 mau pahū.

Ma waena o 2018 a me 2020, ka hapa nui o nā mea hana meaʻai i kā lākou lepiliʻai e hoʻopili i kahi nui lawelawe kūpono. No kekahi huahana, hoʻokomo paha lākou i kahi kolamu ʻelua e hōʻike ana i nā waiwai no ka huina pūʻolo a i ʻole kahi ʻāpana o ka meaʻai.

Helu Kalori

A laila, ʻike ʻoe i ka helu calorie no kēlā nui lawelawe, me ka helu o nā calorie i hele mai mai ka momona.

ʻO ka pākēneka waiwai i kēlā me kēia lā

Ma ka ʻaoʻao ʻākau o ka lepili, ʻo ka pākēneka waiwai i kēlā me kēia lā e haʻi iā ʻoe i ka pākēneka o kēlā me kēia momona a mea momona paha i kēlā ʻano meaʻai e hoʻohālikelike ʻia, e pili ana i kaʻai 2000 kalori / lā. Ma mua o 20 pākēneka e manaʻo ʻia he kiʻekiʻe a 5 pākēneka a i ʻole ka mea liʻiliʻi i manaʻo ʻia he haʻahaʻa.

ʻO nā momona, ka kōkō, a me ka sodium

ʻO ka nui o nā momona, nā momona momona, nā kolesterol, a me nā sodium e helu mua ʻia. ʻO kēia nā waiwai āu e makemake ai e kaupalena a nānā pono.

Carb, pulupulu, kō, a me ka protein

Hoʻohui ʻia ʻo Carbohidates, ka fiber dietary, kō, a me protein i ka lua. Makemake ʻoe e ʻike i ka ʻai nui o ka fiber i kēlā me kēia lā e kōkua ai i ka mālama ʻana i ka cholesterol.

E helu pū ʻia nā "sugars i hoʻohui ʻia" ma nā lepili hōʻaiʻē hou.

Nā wikamina a me nā minelala

ʻO nā huaora a me nā minelala i helu hope ʻia. ʻO kēia nā meaola āu e makemake ai e loaʻa pū kekahi i kekahi.

Ka palapala wāwae

ʻO ka mea hope loa, ʻike ʻoe i kahi nūpepa e haʻi iā ʻoe i ka nui o kēlā me kēia helu papa ʻaiaola āu e makemake ai inā e ʻai ana ʻoe i ka papa ʻaina 2000- a i ʻole 2,500 calorie / lā.

Ke ʻike nei i ka mea e nānā ai - a ma kahi o kāu pūʻolo meaʻai - he hana nui ia e mālama ai i kāu mau pae kolesterol a olakino kou puʻuwai.