ʻO nā kumu meaʻai nui ʻelima e hoʻonui ai i nā momona maikaʻi

ʻO nā kumu meaʻai nui ʻelima e hoʻonui ai i nā momona maikaʻi

Ua ʻike ʻia ʻo Cholesterol he mea ʻino, akā pono ia no ke kino olakino. ʻO ka ʻoiaʻiʻo, hana ke ake i ka cholesterol, kahi e hoʻohana ai ke kino i nā ʻano like ʻole, e like me ka hana ʻana i nā hormones. Akā ʻo ka ʻai nui ʻana i kekahi ʻano momona - saturated a trans fats, no ka laʻana, nā momona i loaʻa i nā ʻiʻo momona a me nā meaʻai palai - hiki ke hoʻonui i ka pae o ka LDL cholesterol. Wahi a ka American Heart Association, hiki i ka "kino" cholesterol ke kūkulu i loko o kou mau aʻa, e hoʻonui ana i kou pilikia o ka maʻi puʻuwai a me ka hahau.

Wahi a kahi hōʻike i paʻi ʻia e ka pūnaewele Eating Well, he mea nui ka hoʻopaʻa ʻana i nā kumu o nā momona momona a trans no ka lawe ʻana i nā pae cholesterol koko i ka pae kūpono. Akā aia kekahi ʻaoʻao ʻē aʻe: hiki i ka nui o nā momona olakino ke hoʻomaikaʻi i nā pae cholesterol, ma ka hoʻohaʻahaʻa ʻana i ka LDL a i ʻole ka hoʻonui ʻana i ka cholesterol HDL maikaʻi (a i ʻole nā ​​​​mea ʻelua). He mau momona ʻole lākou, ʻo ia hoʻi nā momona momona monounsaturated a polyunsaturated.

"Loaʻa nā momona mono a me nā polyunsaturated i loko o nā ʻano meaʻai he nui, mai nā meaʻai holoholona, ​​​​e like me ka iʻa a me ka iʻa, e kanu i nā meaʻai, e like me nā nati a me nā ʻanoʻano, e inoa i kekahi mau mea," wahi a ka loea meaʻai ʻo Maria Laura Haddad-Garcia.

ʻO nā kumu momona 5 kiʻekiʻe

Hōʻike nā noiʻi aia nā meaʻai i loaʻa i nā waikawa trans fatty e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ka cholesterol ʻino i loko o ke koko, penei:

pistachio

A 2021 meta-analysis o 12 randomized hoʻokolohua i paʻi ʻia e ka puke pai Food Science and Nutrition ua ʻike i ka ʻai ʻana i nā pistachios no kahi o 12 mau pule i hoʻemi ʻia ka cholesterol ma 7 mau helu; Ua emi pū ka pae cholesterol LDL i 4 mau helu, a ua emi pū kekahi i nā triglycerides. ʻO ka ʻai ʻana ma lalo o 30 grams i kēlā me kēia lā e hoʻomaikaʻi i ka haki ʻana o nā momona momona i loko o ke kino, a loaʻa pū kekahi i nā meaʻai kikoʻī e like me ka vitamina E, antioxidants a me ka pālolo e hiki ke hoʻemi i ka ʻāʻī a me ka mumū, no laila e hoʻomaikaʻi ai i ka hana o ke koko. Loaʻa i nā pistachios nā phytosterols, nā mea kanu i ʻike ʻia no ko lākou hiki ke hoʻohaʻahaʻa i ka cholesterol.

hua flax

Wahi a kahi hoʻokolohua lapaʻau 2022 i paʻi ʻia ma ka puke pai Explore, ʻo nā pākeke me ke koko kiʻekiʻe i ʻai ma kahi o 30 grams o nā hua flax i kēlā me kēia lā no 12 mau pule i ʻike i ko lākou systolic blood pressure (ka helu kiʻekiʻe ma ka heluhelu ʻana i ke koko) i emi iho he 13 mau helu. ʻO ka nui o ka cholesterol kiʻekiʻe o ka poʻe i ʻai i ka flaxseeds i emi iho ma mua o 20 mau helu. Wahi a ka American Heart Association, ʻo ka mālama ʻana i ka cholesterol koko inā loaʻa ke koko kiʻekiʻe o ke kanaka he pahuhopu akamai, no ka mea, ʻo ka waiho ʻana o ka plaque i loko o nā aʻa e hōʻiliʻili ana i ka wā lōʻihi ka hopena o ka cholesterol kiʻekiʻe, e ʻoi aku ka paʻakikī o ka paʻi ʻana i ke koko ma nā moku, e alakaʻi ana i ka. ke koko kiʻekiʻe.ke koko.

ʻāpala

Wahi a ka ʻikepili mai ka US Centers for Disease Control and Prevention (CDC), ʻo ka loaʻa ʻana o nā kiʻekiʻe kiʻekiʻe o ka HDL cholesterol hiki ke hoʻomaikaʻi i ke olakino o ka naʻau, no ka mea, e hoʻoneʻe ʻo ia i ka kolamu LDL ʻino mai nā aʻa a hoʻihoʻi iā ia i ke ake, kahi i wāwahi ʻia a kipaku ʻia. mai ke kino. ʻO ka hoʻohui ʻana i nā avocados i nā meaʻai hiki ke hua i ka hua, e like me nā hopena o kahi noiʻi analytical, i paʻi ʻia ma 2018 ma ka American Journal of Clinical Nutrition, ua ʻike ʻo ka ʻai ʻana i nā avocados i hoʻonui i ka pae HDL cholesterol, no ka mea he waiwai i nā sterols mea kanu, fiber, a me nā momona monounsaturated. hiki ke hana pū i ka hoʻonui ʻana i nā pae cholesterol maikaʻi.

ʻaila ʻaila

Wahi a Garcia ʻo ka manaʻoʻiʻo maʻamau ʻo ka ʻaila ʻoliva maikaʻi wale nō, akā hōʻike ka noiʻi e hiki i nā aila mea kanu ʻē aʻe e like me ka avocado, sesame, pīkī a me ka canola ke kākoʻo i ke olakino o ka naʻau.

ʻO nā aila ʻaila he waiwai i nā antioxidants e hoʻomalu i ka cholesterol a me nā mea kanu sterols e hoʻohaʻahaʻa i nā pae o ka LDL cholesterol maikaʻi ʻole a me nā triglycerides, wehewehe ʻo Garcia.

Iʻa momona

ʻO ka ʻai ʻana ma kahi o 250 grams o nā iʻa momona i kēlā me kēia pule e hāʻawi i nā pae cholesterol maikaʻi aʻe, me kahi pae maikaʻi o ka HDL cholesterol, hiki ke hōʻemi i ka hopena o ka maʻi cardiovascular, e like me ka noiʻi i paʻi ʻia ma 2020 ma ka British Journal of Nutrition. Loaʻa i ka iʻa momona nā omega-3 fatty acids, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka ʻāʻī a me ke kahe koko, a me ka hoʻohaʻahaʻa ʻana i ka hopena o ke koko koko. ʻO ka papa inoa o nā iʻa momona ka sardines a me ka salmon.

Nā ʻōlelo aʻoaʻo ʻē aʻe

Ke aʻo nei ka ʻAhahui Puʻuwai ʻAmelika inā loaʻa ka cholesterol kiʻekiʻe o ke kanaka, hiki i nā loli o ka nohona a me nā lāʻau lapaʻau ke hele lōʻihi i ke kōkua ʻana iā lākou e hoʻihoʻi i kā lākou cholesterol i kahi pae olakino, penei:

• E hahai i ka meaʻai puʻuwai, ʻo ia hoʻi ka ʻai ʻana i nā kumu momona ʻole me nā huaʻai, nā huaʻai, nā kīʻaha piha, nā ʻiʻo wīwī (e like me ka moa, pipi, a me nā iʻa), nā nati, nā ʻanoʻano, a me nā legumes.
•E hoʻoikaika kino no ka mea e hoʻonui i ka pae HDL pale.
• E hooki i ka puhi paka kahiko a me ka uila.
•E mālama i ke kaumaha maikaʻi. ʻO ka lilo iki o ke kaumaha - 5% a i ka 10% o kou kaumaha kino i kēia manawa - hiki ke hoʻololi.
• Ke hoʻomau nei i ka lawe ʻana i nā lāʻau lapaʻau inā hoʻoholo ke kauka lapaʻau e hoʻohana iā lākou.

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