Sugar a Cholesterol: Aia kekahi pilina?

Anter

• Nā Loulou ʻimi noiʻi Sugar a me ka maʻi Cardiovascular
• Ka mālama ʻana i kāu kōpaʻa

Ke noʻonoʻo mākou e pili ana i nā meaʻai e hoʻoulu i ka cholesterol, noʻonoʻo mākou i nā mea kaumaha i nā momona momona. A ʻoiai ʻo ka ʻoiaʻiʻo o kēia mau meaʻai, me kēlā mau momona momona trans, e hoʻonui ai i ka kiʻekiʻe o nā kolesterol (LDL) ma mua o nā mea ʻē aʻe, ʻaʻole ia wale nō ke kumu e nānā ai.

ʻAi ʻo ʻAmelika i kahi 20 mau teaspoon o ke kō i kēlā me kēia lā, ma ka awelika, e like me ka American Heart Association (AHA). ʻOiaʻiʻo, ʻokoʻa nā kumukūʻai o ka ʻai mai kēlā me kēia kanaka, akā aia ka liʻiliʻi iki e pili ana kēia mau calorie nele i ko mākou olakino.

Nā Loulou ʻimi noiʻi Sugar a me ka maʻi Cardiovascular

Hoʻohālikelike pinepine ʻia kahi noiʻi ʻana e hōʻike ana i nā hopena o ke kō ma nā pae kolesterol. Ua ʻike nā kānaka noiʻi ua hāpai ka ʻai kō i nā māka he nui no ka maʻi maʻi ʻōpū.

Ua hoʻoholo lākou i ka poʻe nāna i hoʻopau i nā kō i hoʻohui ʻia i ka kolesterol "maikaʻi" haʻahaʻa, a i ʻole lipoprotein kiʻekiʻe (density). Hana maoli ʻo HDL e lawe i ke koloka "maikaʻi" keu, a i ʻole lipoprotein haʻahaʻa (LDL), a lawe i ke ake. No laila, makemake mākou i ko mākou kiʻekiʻe HDL pae kiʻekiʻe.

Ua ʻike pū lākou i ke kiʻekiʻe o nā triglycerides o kēia poʻe. Hiki i kekahi o kēia mau mea ke hoʻonui i kāu makaʻu i ka maʻi puʻuwai.

ʻO Triglycerides kahi ʻano momona kahi e hoʻonui ai nā pae ma hope o ka ʻai ʻana. Ke mālama nei kou kino i nā calories āu e hoʻohana ʻole ai no ka ikehu i kēia manawa. Ma waena o nā meaʻai, ke pono ʻoe i ka ikehu, hoʻokuʻu ʻia kēia mau triglycerides mai nā momona momona a kahe i loko o ke koko. Wahi a ka Mayo Clinic, loaʻa paha iā ʻoe nā pae triglyceride ʻoi aku ke kiʻekiʻe inā ʻai ʻoe i nā mea hou aku ma mua o kou kuni ʻana, a inā ʻoe e ʻai i ka nui o ke kō, ka momona, a me ka waiʻona.

E like me ka cholesterol, ʻaʻole hoʻoheheʻe ʻia nā triglycerides i ke koko. Hele lākou a puni kāu ʻōnaehana vascular, kahi e hiki ai iā lākou ke hōʻino i nā paia o ke aʻa a hana i ke atherosclerosis, a i ʻole ka paʻakikī ʻana o nā aʻa. He kumu pilikia kēia no ka hahau ʻana, ka puʻuwai puʻuwai ʻana, a me ka maʻi maʻi ʻōpū.

Ka mālama ʻana i kāu kōpaʻa

Paipai ka ʻōlelo i ka loaʻa ʻole ma mua o 10 pakeneka o kāu mau calorie mai ke kō, a i ʻole ma lalo o 5 pākēneka, i. Paipai like ka AHA i nā wahine ʻaʻole i ʻoi aku ma mua o 100 mau calorie i kēlā me kēia lā mai nā pākuʻi i hoʻohui ʻia, a me nā kāne ʻaʻole i ʻoi aku ma mua o 150 calories - ʻo 6 a me 9 mau teaspoon. Minamina, ʻoi aku ka liʻiliʻi ma mua o ka mea i manaʻo ʻia e loaʻa ana i ka hapa nui o ko ʻAmelika.

No ke kuanaʻike, loaʻa i nā jellybeans nui he 78.4 mau calorie mai nā kō i hoʻohui ʻia, a i ʻole ma kahi o 20 mau kō o ke kō (4 teaspoon), kahi kokoke i kāu ʻāpana holoʻokoʻa inā he wahine ʻoe.

E aʻo e ʻike i ke kō ma nā lepili ʻai. ʻAʻole e helu pinepine ʻia ke kō e like me nā lepela meaʻai. Hoʻohui ʻia nā mea hoʻohui e like me ka syrup kānana, meli, kōpaʻa malt, molake, syrup, sweet sweet, a me nā huaʻōlelo e pau ana i ka "ose" (e like me ka glucose a me ka fructose).

E ʻike i nā mea pani. ʻAʻole hana kaulike ʻia nā mea kō a pau, a he pilikia kā kekahi. ʻO Stevia kahi mea hoʻouluulu mea kanu ʻo ia kahi kō kō ʻiʻo ʻē aʻe, ʻokoʻa ka agave a me ka meli, i loaʻa mau nā mole kō.

E like me kou nānā ʻana i kāu ʻai ʻana i ka waiʻona, nā calorie, a me nā momona momona, pono ʻoe e nānā i kāu kō. ʻAʻohe mea hewa i nā mālama manawa ʻana, akā hiki i nā hopena o ke kō ke paʻakikī i kou puʻuwai.