Ua lohe pahaʻoe i ka "hewa" a me ka "maikaʻi" cholesterol. A no ka mea "maikaʻi" kekahi o lākou, kānaluaʻoe i ka hopena o ka cholesterol a me nā'ōlelo aʻo e hoʻohaʻahaʻa iho i lalo. No ke aha, inā maikaʻiʻo ia?
ʻO ka meaʻoiaʻiʻo, aia kahi cholesterol, mākou eʻai ai me ka meaʻai, a aia ka uila, e hua ai ke kino. LDL a me HDL maikaʻi a maikaʻi, i kēlā me kēia. ʻO lāuaʻelua ka maʻi a hanaʻia e ke kino e like me kāu mea eʻai ai, a me ka mea i komo i loko. Ke holo nei mai nā mea a pau, ua maopopo keʻano o kaʻai no ka hoʻohaʻahaʻaʻana i ke cholesterol (hewa!) E hoʻoneʻe i ko mākou kino e hana i HDL a lalo iho i ka LDL.
Nā hana Cholesterol
ʻO ka cholesterol maikaʻi - nāʻano lipoproteins kiʻekiʻe, e hanaʻia ana i ke kūkuluʻiaʻana o nā pūnana nerve, "hoʻomaʻemaʻe" i nā moku koko mai kona hoahānau māhoe, synthesizing hormones a ke kuleana no ka hoʻokuʻuʻiaʻana o nā pulupuna nerve.
ʻO nā lipoproteins kinoʻole, nā kīʻaha i nā kīʻaha koko, e hoʻohaunaele i ka lumen no ke kaheʻana o ke koko, i ka hopena o ka'ākau, angina pectoris, thrombi.
Pāʻani
Ka momona
ʻO ka meaʻai no ka emiʻana o ka cholesterol e pono ke loaʻa i ka mea liʻiliʻi o nā momona momona, no ka mea,ʻo ia ka papa helu mua eʻike ana i ka uluʻana o LDL. ʻO keʻano kēia, inā hiki, hiki iāʻoe ke pani i ka iʻa me nā iʻa a me nā manu momona momona,ʻaʻole e hoʻouluʻia me ka waiūpaʻa a me nāʻaila o ka mea i hoʻomaʻemaʻeʻia. I kēlā manawa hoʻokahi, ponoʻoe e hoʻonui i kaʻaiʻana o kaʻailaʻaila, aʻoi aku ka maikaʻi, e pani i nā momona hou me kaʻailaʻaila, no ka mea, aia nā momona i hoʻomaʻemaʻeʻoleʻia e "hoʻomaʻemaʻe" i ke kino o ka cholesterol hewa.
Nā pua
No nā hua, nā polemia i hala mau makahiki he nui, ināʻaʻole nā kenekulia. ʻAe,ʻo ka'ōmole ka nui o ka meaʻai cholesterol - 275 mg me kahi lā o 300 mg. Eia naʻe, hiki iāʻoe ke uku i nā hua he 3 i ka hebedoma me kaʻike maʻalahi. Inā makemake nuiʻoe, hiki iāʻoe ke hele a puni ka meaʻai no ka ho'ēmiʻana i ka cholesterol: e puhi i nā pākeke mai 1kolk a 2 a 3 mau protein.
Pectin
ʻO nā pīni,ʻo ka palaoa a me ka palaoa ka makamaka maikaʻi loa o ka poʻe eʻimi ana i nā huahana no ke kūʻana o ka cholesterol. Aia lākou he fipa wela, kahi e loaʻa ai ka cholesterol, e like me kaʻailaʻaila.
ʻO ka hapalua o ke kīʻaha o kaʻai i ka lāʻaʻole i nui, akā ua lawa ka haʻahaʻa i ka LDL.
ʻO nā hua waina
ʻO ka hua maikaʻi loa e hoʻemi i ka cholesterol he hua waina. Hoʻonohonoho nā kauka i 2.5 mau kapu o kaʻaila huapalapa i kēlā lā i kēia lā, a ma ko lākou manaʻo, e ho'ēmi i ka cholesterol ma 8% i loko o kekahi mau pule. Mai palekana i kēia mauʻewalu pakeneka - e ho'ēmi i ka cholesterol ma 2% ka mea e emi loa ai ka hopena o ka hōʻaha pū.
ʻO ke kaumaha
Uaʻike lōʻihi nā kauka i kahi kumu kūpono:ʻo ke kiʻekiʻe o ke kino o ke kino,ʻo ka nui o ke kino o ka cholesterol. No laila, no ka hoʻohaʻahaʻaʻana i kāna kuhikuhi, pono iā mākou ke lawe i kā mākou kaumaha nui. E nānā i kaʻai kai haʻahaʻa, hoʻonāhua i kaʻailaʻaila mai nā momona, eʻai i nā huaʻokoʻa (ma ke ala, nā hua waina i paʻiʻia mai ka meaʻona), a me keʻano o ka fiber, ka mea e hoʻonāukiuki ai. E hana ana kēia mau hana a pau i ka hopena, keʻoleʻoe e hui pū me ia i ka ikaika.
ʻO ka nui o kahi kilokilo o ka nui o ke kaumaha e hoʻonui i ka helu helu cholesterol ma o nā kauoha nuiʻelua.
Ka lakio o nā huahana ma ka papa inoa
I mea e hōʻemi ai ka meaʻai i ke cholesterol a hana i ka hopena i manaʻoʻia, pono lākou e hui ponoʻia. ʻAʻole mākou e haʻi aku iāʻoe e pili ana i nā "pyramids" o kaʻai, e hoʻomanaʻo i ka papa helu 2/3 e pono ai nā huaʻai, nā hua, nā kīʻaha holoʻokoʻa, a me ka helu he 1/3 wale nō no ka meaʻai a me nā meaʻai meaʻai.
Aʻo ka hopena: kū mai ka cholesterol mai nā hanaʻino (ka inu nui o ka kofe, ka waiʻona, ka puhi) a mai ka pilikia, a ma kekahiʻano heʻano maʻamau. No laila, ma mua, eʻimi i kahi ala e hoʻomaha ai.