Papa ʻAi Ola Kino no ka Poʻe Maʻi Cholesterol Kiʻekiʻe
ʻO ke kolesterol kiʻekiʻe kahi kumu nui o ka pilikia no ka maʻi puʻuwai a me ka hahau. ʻO ka nūhou maikaʻi, hiki i nā hoʻololi ʻana i ka ʻai ke kōkua i ka hoʻohaʻahaʻa ʻana i ka LDL (ka kolesterol "maikaʻi ʻole"), hoʻokiʻekiʻe i ka HDL (ka kolesterol "maikaʻi"), a mālama i nā triglycerides paʻa. ʻAʻole pono ka ʻai no ka cholesterol kiʻekiʻe e "palaoa" a hoʻoluhi paha. Ma ke koho ʻana i nā meaʻai kūpono a me ka hoʻoponopono ʻana i kāu mau ʻano kuke, hiki nō iā ʻoe ke ʻai maikaʻi me ka mālama ʻana i ke olakino o ka puʻuwai.
Kūkākūkā kēia ʻatikala i nā loina meaʻai i ʻōlelo ʻia no ka poʻe me ka cholesterol kiʻekiʻe, kahi papa inoa o nā meaʻai e koho ai a kaupalena ʻia, a me kahi papa kuhikuhi laʻana o kēlā me kēia lā hiki iā ʻoe ke hoʻopili.
Ke Hoʻomaopopo nei i ka Cholesterol a me nā Hopena o ka Meaʻai
Pono maoli ka cholesterol i ke kino e hana i nā hormones a me nā membrane cell. Eia nō naʻe, i ka wā e kiʻekiʻe loa ai nā pae cholesterol—ʻoi aku hoʻi ʻo LDL—hiki iā ia ke kūkulu ma nā paia o nā kīʻaha koko a hana i ka plaque. I ka hala ʻana o ka manawa, hoʻohaiki kēia i ke kahe koko a hoʻonui i ka pilikia o ka hōʻeha puʻuwai.
He kuleana koʻikoʻi ka ʻai ʻana, ʻoiai ʻo ka nui o ka ʻai ʻana i nā momona saturated, nā momona trans, a me ke kō hiki ke hoʻonui i ka LDL a me nā triglycerides. I ka ʻaoʻao ʻē aʻe, ʻo ka fiber soluble, nā momona unsaturated, a me ka ʻai waiwai i nā huaʻai a me nā mea kanu hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka LDL.
Nā Kumumanaʻo ʻAi Ola Kino no ka Cholesterol Kiʻekiʻe
Eia kekahi mau kumumanaʻo e hoʻokumu i ke kumu o kahi papaʻai meaʻai olakino no ka cholesterol kiʻekiʻe:
1. Hoʻonui i ka fiber hiki ke hoʻoheheʻe ʻia
Kōkua ka fiber hiki ke hoʻoheheʻe ʻia i ka "hoʻopaʻa" ʻana i ka cholesterol i loko o ke ala ʻai, e pale ana iā ia mai ke komo ʻana e ke kino. ʻO nā kumu e komo pū me ka oats, bale, pīni, ʻāpala, pea, ʻalani, a me nā mea kanu e like me ka okra.
2. E koho i nā momona olakino (unsaturated)
E hoʻololi i nā momona saturated me nā momona unsaturated mai nā avocados, nā nati, nā hua, ka ʻaila ʻoliva, ka ʻaila canola, a me nā iʻa momona e like me ka salmon a i ʻole sardines.
3. E kaupalena i nā momona momona a pale i nā momona trans
Loaʻa ka nui o nā momona paʻa i nā ʻiʻo momona, ka ʻili moa, ka waiū niu, ka pata, a me nā huahana waiū momona kiʻekiʻe. Loaʻa pinepine nā momona trans i nā meaʻai i hana nui ʻia, kekahi mau meaʻai palai, nā kirīmi, a me nā keke i hoʻopili ʻia.
4. E hoʻoikaika i ka protein haʻahaʻa momona
E koho i ka iʻa, ka ʻūhā moa ʻili ʻole, ka tofu, ka tempeh, a me nā nati. Maikaʻi ka ʻiʻo ʻulaʻula i kekahi manawa, akā e koho i nā ʻoki ʻoki lahilahi a me nā ʻāpana liʻiliʻi.
5. E hōʻemi i ke kō a me nā kalapona i hana ʻia
Hiki i nā mea inu kō, nā keke, ka berena keʻokeʻo, a me nā meaʻai kiʻekiʻe i ke kō ke hoʻokiʻekiʻe i nā triglycerides. E koho i nā kalapona paʻakikī e like me ka laiki ʻeleʻele, ka palaoa piha, ka ʻuala, a me ka oatmeal.
6. E makaʻala i ke ʻano o ka kuke ʻana
ʻOi aku ka maikaʻi o ka mahu, hoʻolapalapa, hoʻomoʻa, a sauté paha me kahi ʻaila liʻiliʻi. E pale i ka palai pinepine ʻana, no ka mea, ʻo ka hoʻomehana pinepine ʻana i ka ʻaila hiki ke hoʻohaʻahaʻa i ka maikaʻi o ka momona.
Nā Meaʻai i Manaʻo ʻia
I mea e maʻalahi ai ka hoʻolālā ʻana i kahi papa kuhikuhi, eia kahi papa inoa o nā meaʻai e maikaʻi no ka poʻe me ka cholesterol kiʻekiʻe:
– ʻOatmeal a me ka palaoa holoʻokoʻa: waiwai i ka fiber hiki ke hoʻoheheʻe ʻia.
– Iʻa momona (2-3 mau manawa i ka pule): kamona, ka tuna, ka sardines, ka mackerel.
- Nā nati a me nā hua: ʻalemona, walnuts, hua chia, flaxseed.
– Nā mea kanu a me nā huaʻai o nā kala like ʻole: sipinaki, broccoli, tōmato, kāloti, papaya, ʻāpala, huaʻai.
– Tofu a me tempeh: nā kumu maʻalahi o ka protein mea kanu.
– Nā ʻaila olakino: ʻaila ʻoliva, ʻaila canola (e hoʻohana me ke kaulike).
– Waiū haʻahaʻa momona a waiū mea kanu paha me ke kō ʻole: inā kūpono a ʻaʻole nui loa.
Nā Meaʻai e Palena ʻia
ʻAʻole pono ia he "hōʻole loa", akā ʻoi aku ka maikaʻi o ka kaupalena ʻana:
– ʻO ka ʻiʻo i hana ʻia, ka ʻiʻo i hana ʻia (sausages, nuggets, ham)
– Meaʻai palai, meaʻai wikiwiki
– Wai niu mānoanoa a me nā meaʻai me ka wai niu mānoanoa pinepine
– Nā keke i hoʻopili ʻia a me nā meaʻai māmā i kiʻekiʻe i ke kō/momona trans
– Nā mea inu ʻono, boba, kofe waiū kō kiʻekiʻe
– Kīhi momona kiʻekiʻe a me ka waiū piha kirīmi
Laʻana o kahi Papa ʻAi Ola Kino i kēlā me kēia lā (Hiki ke hana hou ʻia a hoʻololi ʻia)
Eia kahi laʻana o kahi papa kuhikuhi kaulike i kēlā me kēia lā e kōkua i ka hoʻokele ʻana i ka cholesterol. Hiki ke hoʻololi ʻia nā ʻāpana e kūpono i kāu mau pono calorie a me nā pae hana.
Papa Kuhikuhi 1 (Hoʻokahi Lā)
ʻAina kakahiaka:
– ʻOatmeal i kuke ʻia me ka waiū momona haʻahaʻa a i ʻole ka waiū soy i hoʻomoʻa ʻole ʻia
– Mea hoʻonani: nā ʻāpana maiʻa liʻiliʻi + 1 tbsp hua chia
– Kī mehana me ke kō ʻole
Meaʻai māmā kakahiaka:
– 1 ʻāpala a pea paha
- Wai
E ʻai i ka ʻaina awakea:
– ʻĀpana waena o ka laiki ʻeleʻele
– ʻIʻa makaleka i kālua ʻia me nā mea ʻala melemele
– E kālua i ka broccoli a me nā kāloti me kahi ʻaila ʻoliva liʻiliʻi
– Salakeke kukama a me ka tōmato
ʻAi māmā awakea:
– He ʻāpana liʻiliʻi o nā ʻalemona/walnuts i hoʻomoʻa ʻole ʻia
– A i ʻole yogurt momona haʻahaʻa me ke kō ʻole
ʻAina ahiahi:
– ʻO ka sopa moakaka me ka tofu, ka spinach, a me nā halo
– Nā ʻāpana liʻiliʻi o ka ʻuala i mahu ʻia a i ʻole ka ʻuala i hoʻolapalapa ʻia
– Hua ʻokiʻoki (papaya/ʻalani)
Papa Kuhikuhi 2 (Hoʻokahi Lā)
ʻAina kakahiaka:
– 2 ʻāpana berena palaoa piha
– 1 hua moa i hoʻolapalapa ʻia (ʻoi aku ka maikaʻi o ka kaupalena ʻana i ka hapa o ka yolk hua inā kiʻekiʻe loa ka cholesterol)
– 2–3 punetēpē ʻāpala ʻawakea e like me ka pālahalaha
– Kofe ʻeleʻele me ke kō ʻole a me ke kī ʻole
Meaʻai māmā kakahiaka:
– ʻAlani a i ʻole kuawa
E ʻai i ka ʻaina awakea:
– Gado-gado me ka mea ʻala pīnati e ʻono ai (e hoʻēmi i ke kō a me ka waiū niu)
– E hoʻohui i ka tempeh i kālua ʻia a i ʻole ka tofu mahu
- Huaʻai e like me ka mea ʻono
ʻAi māmā awakea:
– ʻEdamame i hoʻolapalapa ʻia a i ʻole nā pī i hoʻolapalapa ʻia
ʻAina ahiahi:
– Salakeke mea kanu + ʻūhā moa i kālua ʻia
– ʻAila ʻaila: ʻaila ʻoliva + wai lemona + pepa liʻiliʻi
– Hoʻokahi kīʻaha liʻiliʻi o nā huaʻai a i ʻole ka papaya
Papa Kuhikuhi 3 (Hoʻokahi Lā, Kaila ʻInidonesia)
ʻAina kakahiaka:
– ʻO ka porridge pīni ʻōmaʻomaʻo me ka ʻole o ka waiū niu mānoanoa a me ke kō keu
- E hoʻohui i kahi ʻoka liʻiliʻi no ka fiber keu
Meaʻai māmā:
– Maiʻa a i ʻole ka papaya
E ʻai i ka ʻaina awakea:
– ʻO ka ʻāpana lau nahele me ka ʻāpana i kāohi ʻia o ka mea ʻala pīnati
– Tempeh i kālua ʻia/pepes
– Laiki ʻeleʻele a laiki kulina paha
ʻAi māmā awakea:
– Smoothie: sipinaki + paina + wai + hua chia (ʻaʻohe kō)
ʻAina ahiahi:
– Iʻa mahu + sopa mea kanu moakaka
– ʻĀpana liʻiliʻi o ka ʻuala i hoʻolapalapa ʻia/ʻuala i mahu ʻia
Nā Manaʻo Kūpono no ke Kūpaʻa
1. E hoʻohana i ke ʻano "pā olakino": hapalua pā o nā mea kanu, hapahā o ka protein momona haʻahaʻa, hapahā o nā kalapona paʻakikī.
2. E heluhelu i nā lepili meaʻai a pale i nā mea i loaʻa ka "ʻaila hydrogenated hapa" (e hōʻike ana i ka momona trans).
3. E hoʻomākaukau i nā meaʻai māmā olakino e like me nā huaʻai, nā nati i hoʻomoʻa ʻole ʻia, a i ʻole ka yogurt maʻemaʻe e pale aku ai i ka hoʻowalewale ʻia e nā meaʻai māmā i kiʻekiʻe i ke kō a me ka momona.
4. E inu i ka wai he nui a e kaupalena i kāu inu ʻana i ka waiʻona a me nā mea inu ʻono.
5. E hoʻopau me ka hana kino he 150 mau minuke ma ka liʻiliʻi i kēlā me kēia pule (hele wāwae wikiwiki, paikikala, ʻauʻau).
Pani
ʻO ka papaʻai olakino no ka poʻe me ka cholesterol kiʻekiʻe e kālele ana i ka hoʻonui ʻana i ka fiber, ke koho ʻana i nā momona olakino, ka hōʻemi ʻana i nā meaʻai i hana nui ʻia, a me ka hoʻohana ʻana i nā ʻano kuke olakino. Me nā hana maʻalahi—e like me ke pani ʻana i ka laiki keʻokeʻo me ka laiki ʻeleʻele, ke koho ʻana i ka iʻa i kālua ʻia ma mua o ka iʻa palai ʻia, a me ka hoʻonui ʻana i kāu ʻai ʻana i nā huaʻai a me nā mea kanu—hiki iā ʻoe ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu LDL a pale i ke olakino o kou puʻuwai i ka wā lōʻihi.
Inā loaʻa iā ʻoe nā maʻi olakino ʻē aʻe e like me ka maʻi diabetes, ke koko kiʻekiʻe, a i ʻole ke lawe nei i nā lāʻau hoʻohaʻahaʻa cholesterol, e kūkākūkā me kāu kauka a meaʻai meaʻai e pili ana i ka papa kuhikuhi a me nā nui o nā ʻāpana no nā hopena kūpono a palekana hoʻi.
