E noʻonoʻo i kahi nīnau kūpono loa - he momona cholesterol, ʻaʻole paha? I mea e ʻike ai, pono e wehewehe ʻia kēia mea paʻa i ka ʻai o ka plasma koko, i ke ʻano o nā paʻakikī paʻakikī.
ʻO ka hapa nui o ka pūhui e hoʻoili ʻia e ke kino ma luna o ia mea e hoʻohana ai i nā ʻili o nā ngutu. No laila, ma ka 80% o nā kolamu i loko o ke kino ua hoʻokumu ʻia, a 20% komo i loko mai ka ʻaoʻao o waho me ka meaʻai.
Loaʻa ka nui o nā kolamu e hāʻawi ʻia me ka meaʻai i loko o:
- ʻai ʻula;
- mea momona momona nui;
- mū;
- hua manu.
Pono ke kolamu e mālama i nā hana e hōʻoia ai i ke ola kanaka, olakino, akā hiki iā ia ke hana i nā pilikia he nui i ke kino i ka wā e ʻoi aku ka nui o ka pomo o ka physiological mālama.
ʻO nā pae kiʻekiʻe o ka waiwai ka mea e pilikia ai ka maʻi puʻuwai coronary. ʻO ka mākaʻikaʻi i ka manawa kauka a me ke koho ʻana i ka regimen mālama kūpono e hiki ke kōkua i ka hoʻohaʻahaʻa i ka cholesterol a hoʻonui nui i ka hōʻeuʻeu o ka hoʻomohala ʻana i nā ʻano ʻano like ʻole.
Lawe ʻia ʻo Cholesterol ma ke koko me ka hoʻohana ʻana i nā lipoproteins. ʻElua mau ʻano o ka lipoproteins:
- ʻO LDL (lipoprotein haʻahaʻa haʻahaʻa) kahi ʻano "maikaʻi" o ka cholesterol. I ka nui o nā mea i loko o ke koko, hiki iā ia ke hōʻuluʻulu i loko o nā āheu, e hoʻomaʻamaʻa iā lākou, e hoʻonui ana i ke ala o ka hoʻomohala ʻana i ka maʻi naʻau coronary. Pono e hoʻomau ka mea maʻi e hoʻohaʻahaʻa i nā pae LDL, ʻai i nā meaʻai olakino a alakaʻi i kahi olakino olakino.
- ʻO HDL (kiʻekiʻe lipoprotein kiʻekiʻe) kahi ʻano "maikaʻi" o ka cholesterol. Kōkua ia i ka hoʻohemo ʻana i ka kolamu nui mai ke kahe o ke kahawai a hoʻihoʻi ia i ka ate, kahi e wāwahi ai a waiho i ke kino.
ʻOkoʻa ka ʻokoʻa ma waena o nā ʻano ʻelua a mālama i kona ʻano maʻamau i ke kino.
ʻO nā ʻokoʻa nui
Ma ka biochemistry, aia kekahiʻano nui o nā huahana, kahi e komo pū ai nā kolamu a me nā momona. Ua kapa ʻia kēia ʻāpana ʻo lipids. Hoʻohana liʻiliʻi kēia huaʻōlelo o ka nohona maʻamau.
ʻO nā lipids he mauʻuola pihaola ʻole i ka wai. ʻO ka hui o kēia mau pūhui e hoʻohui i nā momona, nā aila, nā wīwī, ka sterol (me ke kolamu) a me nā triglycerides.
ʻO Lipids kahi huaʻepekema kūpono e wehewehe i nā momona a me ka kolamu, akā hoʻohana nā kānaka i ka inoa like no ka āpau iā lākou i ka nohona o kēlā me kēia lā - lemak. No laila, ʻae ʻia ka mea maikaʻi o ka ʻōlelo ʻana he ʻano ʻano momona o ka cholesterol.
ʻO ka kolamu kahi ʻano momona o ia. He nui nā ʻanoʻaiʻaiʻai i loaʻa i nā kemika maʻalahi. No ka laʻana, ʻoi aku ka nui o nā momona momona i nā kaulahao kūmole. ʻOi aku ka paʻakikī o Cholesterol. ʻAʻole wale ia he mau moleki molekila hoʻolālā i kāna hoʻolālā, akā e pono pū ʻia kēia mau papa hana i kahi hoʻonohonoho kikoʻī.
I ka hana hoʻomaʻamaʻa a me kaʻai, nā kīʻaha i loko o ka meaʻai e like me ka kolamu wale nō, akā, ʻo ka hinu a me nā momona momona. Ke kamaʻilio nei lākou e pili ana i ka momona i ka meaʻai, ʻike lākou i kahi helu helu nui o nā meaʻai i loaʻa i kahi nui o ka ikehu.
ʻAʻole aneane hiki i kahi kanaka ke ʻai i ka meaʻai i loaʻa ma mua o 1 mau kolamu o ka kolamu no ka 100 gram o ka huahana, ʻaʻole loa ke loaʻa i ka nui o nā calorie mai ka cholesterol. No laila, hiki ke hoʻopaʻapaʻa ʻia heʻokoʻa ʻole o ka koleka o nā mea momona o nā meaʻai.
Mai poina e like me ka momona, e like me ka momona, me ka momona nui o ke kino hiki ke hōʻeha nui i ia mea, no laila he mea nui e kāohi i kā lākou kālā ma ke kino.
Nā ʻōkuhi aʻoaʻo
Manaʻo nā Nutritionist e ʻoi ka nui o ka momona i hoʻopau i ka meaʻai e hāʻawi i kahi kanaka mai 15 a 30 mau pakeneka o ka ikaika e pono ai i kēlā me kēia lā. Kuhi kēia kuhikuhi i ka hana pilikino o kahi kanaka. No laila, hiki i kahi mea maʻalahi e hoʻopau i ka 30% o kā lākou mau lā ma waena o nā momona, aʻo ka poʻe i makemake i kahi nohona ʻoi ʻia e hoʻemi pono iā ia i ka 10-15%.
Pono e hoʻomanaʻo ʻia ma ka aneane kēlā me kēiaʻai o ka ʻai, aia kekahi hapa o nā momona, no laila ke ʻōlelo nei kekahi mau mea me ka ʻole o ka hoʻohui pū ʻana i nā momona momona i ka meaʻai, hiki iā ʻoe ke ʻai i ka liʻiliʻi o 10% momona i kēlā me kēia lā.
ʻAʻole momona o Cholesterol, nona ka polycetric lipophilic alcohols, ua synthesized nui ia e nā ʻāpana pū a me nā ʻāpana o nā kino ʻē aʻe i hana ʻia e ka ate.
Ka pōkole nui ʻoi loa ka maikaʻi o ke olakino. Hiki i kona mau mea hoʻonui ke hoʻonui i ka manawa e hoʻomohala ai i nā maʻi cardiovascular. ʻAʻole pono ʻo LDL i kahi olakino iʻoi aku ma mua o 130 mg, a hiki i ka HDL ke like me 70 mg. I ka huiʻana, ʻaʻole pono nā mea ʻelua e hoʻonui i kahi hōʻailona o ka nui o 200 mg.
Hiki ke kuhikuhi ʻia kēia mau ʻōkuhi me ka hoʻohana ʻana i kahi ʻano ʻano maʻi maʻamau.
Pehea e ʻai ai?
Ke ʻano o ke kō i loko o ka meaʻai meaʻai nui, he ʻano koʻikoʻi ke ʻano o ka momona a nā kānaka.
ʻAʻole e like me nā ʻōlelo aʻo mua o nā mea lapaʻau i hāʻawi i nā haʻahaʻa momona haʻahaʻa, ʻo nā haʻawina hou i hōʻike mai ai he pono nā momona a pono i ke olakino kanaka. ʻO ka pae kiʻekiʻe o ka pono no ke kino e hilinaʻi nei i ke ʻano o ka momona
I nā manawa pinepine, nā mea hana, e hoʻemi i ka nui o nā momona i kahi huahana meaʻai, hoʻonui i kāna pono haʻahaʻa.
Hoʻopuka koke ke kino o ke kanaka i kēia mau ʻōpiopio ma ke ʻano he nui i ke kō a me ke kiʻekiʻe o ka insulin, e alakaʻi pinepine ana i ka paona nui, nā momona a me ka hopena o ka hoʻomohala ʻana i nā maʻi.
Ke kuhi nei mai kekahi mau haʻawina i hōʻike ʻia ʻaʻohe pilina ma waena o ka huina o nā calorie mai ka momona a me ka hoʻomohala ʻana i nā maʻi maʻi nui e like me ke kanesa a me ka maʻi puʻuwai, ʻaʻohe pilina pololei me ka loaʻa ʻana o ka paona.
Ma kahi o ka hahai ʻana i ka ʻai momona haʻahaʻa, ʻoi aku ka nui o ka ʻai ʻana, ʻoi aku ka mea nui ma mua o ka ʻai ʻana i nā momona maikaʻi. ʻO ka momona ka mea nui o kahi meaʻai olakino.
Pono ʻoe e koho i nā meaʻai me nā momona "maikaʻi" e loaʻa ana nā momona momona unsaturated, e kaupalena i kou makemake o nā meaʻai e kiʻekiʻe ana i nā momona momona saturated, pono ʻoe e kāpae i ka hoʻohana ʻana i nā meaʻai i loaʻa nā momona f.
He aha ka ʻokoʻa ma waena o nā moemoe maikaʻi a maikaʻi ʻole?
ʻO nā momona momona "maikaʻi" e hoʻohui i nā monounsaturated a me nā waikawa polyunsaturated momona.
ʻO ka make ʻana o ia mau meaʻai e koi ai i kahi haʻahaʻa i lalo o ka hoʻomohala ʻana i nā ʻano āpau a me nā maʻi.
Ua manaʻo ʻia he mea palekana loa no ke olakino kanaka.
ʻO nā kīʻaha kiʻekiʻe i kēlā mau mea, he mau aila ʻaila (e like me ka ʻoliva, ke canola, ka lā a me ka ʻula); kiniani nā huaʻala; iʻa.
ʻO nā huaʻa maikaʻi "hewa" trans - hoʻonui i ka nui o ka maʻi inā hoʻopau ʻoe iā lākou i nā mea liʻiliʻi. ʻO nā huahana i loaʻa i nā momona trans nā hānai i mālama ʻia.
Loaʻa ʻia nā fats Trans ma ka hydrogenating aila ʻaila a hoʻohuli iā lākou mai kahi wai i loko o kahi kūlana paʻa. ʻO ka mea pōmaikaʻi, ua pāpā koke ʻia nā nīnika trans i nā ʻāina he nui, no laila ua hoʻopau loa lākou i nā huahana.
ʻO nā momona momona, ʻoiai ʻaʻole e hōʻino ʻia e like me nā lepa trans, he hopena maikaʻi loa i ke olakino e hoʻohālikelike ʻia i nā poli unsaturated a ʻoi aku ka maikaʻi e lawe iā lākou i ka loli haʻahaʻa.
ʻO nā huahana e hoʻonui i ka cholesterol koko:
- kahalaha;
- Kāwei
- mū;
- ʻīhi
- hau kalima.
Me ka hoʻohaʻahaʻa ʻana o nā meaʻai e like me ka ʻai ʻulaʻula a me ka pata, hiki ke hoʻololi ʻia i nā iʻa, nā iʻa, a me nā huaʻai.
ʻO kēia mau meaʻai ka nui o ka momona, aia nā unsaturated fatty acid.
ʻĀina haʻawina momona
I kēia lā, ua nui ka noiʻi ʻana i hōʻike ʻia ma muli o ka hopena o ka hopena, he mea hiki ke hoʻoholo no ke ʻano o ka ʻākaka i ke kolamu, he ʻino e pili kino ana i ke olakino kanaka.
Wahi a ka ʻike i hōʻike ʻia ma luna nei he kuhi hewa piha i ka manaʻo ʻana e make kēia mea i ke ola kino kanaka.
ʻAʻole hiki ke hoʻokō i kekahi ʻuhane i kahi maʻamau inā ʻaʻole lawa ka kolamu olakino. Akā i ka manawa like, hiki i kona nui ke alakaʻi i kahi nui o nā hopena maikaʻi ʻole. No laila, pono ʻoe e ʻike i nā mea ʻokoʻa ma waena o ka cholesterol maikaʻi a maikaʻi ʻole a pehea e hōʻemi ai i ka nui o ka mea mua, a hoʻomaʻamaʻa i ka lua ma ke kino o ke kanaka.
I ka 60s a me 70s, nui nā poʻe ʻepekema kaulana i manaʻoʻiʻo ka saturated fat ke kumu nui o ka maʻi puʻuwai, ma muli o ke kīhī ʻana e hoʻonui i ke pae o ka "maikaʻi" kolamu i ke koko. ʻO kēia manaʻo ka ʻona o ke kai haʻahaʻa haʻahaʻa.
Ma muli o nā noiʻi he nui a me nā hoʻoholo hala i 1977, ua aʻo ʻia kēia meaʻai e nā kauka he nui. I kēlā manawa ʻaʻohe mea i hoʻokahi noiʻi e pili ana i ka hopena o kēia meaʻai ma ke kino kanaka. Ma muli o kēia hopena, ua komo ka lehulehu i ka hoʻokolohua nui ʻole i mālama ʻia i ka mōʻaukala.
He pōʻino maoli kēia hoʻokolohua, a ʻike ʻia kāna mau hopena a hiki i kēia lā. ʻAʻole ma hope koke iho, ua hoʻomaka ka maʻi maʻi maʻi.
Kūpono a me nā ʻoiaʻiʻo e pili ana i nā momona
Hoʻomaka ka poʻe i ka ʻai ʻana i nā meaʻai pono ʻole, e like me ka ʻiʻo, ka pata, a me nā hua manu, ʻoiai e ʻai ana i nā meaʻai i hoʻōla ʻia a nui i ke kō, a me ka hoʻoliʻiliʻi ʻaiā.
I nā makahiki 70 o ke kenekulia hope, ua liʻiliʻi ka ʻike e pili ana i ka hopena o ka meaʻai me ka papa ʻaole kino-kānaka i loko o nā kānaka;
Ua hoʻohālikelike ʻia ʻo ia i ke aʻo ʻia ʻoi loa. Ua aʻo ʻia kēia noiʻi e 48,835 wahine postmenopausal i māhele ʻia i ʻelua hui. Ua ʻai kekahi hui i nā meaʻai haʻahaʻa, ʻoiai ʻo kekahi e ʻai i ka “maʻamau.”
Ma hope o 7.5-8 mau makahiki, kaupaona nā ʻelele o nā pūʻulu meaʻai haʻahaʻa haʻahaʻa he 0.4 kg ma mua o ka kaohi o ka lawelawe, ʻaʻohe ʻokoʻa o ka hōʻeha o ka puʻuwai.
ʻAʻole i loaʻa i nā noiʻi nui nā waiwai nui o ka pāʻai haʻahaʻa.
ʻO ka mea pōʻino, i kēia lā ke kauoha ʻia nei ka meaʻai haʻahaʻa haʻahaʻa e ka hapa nui o nā hui kai. Akā ʻaʻole ia wale ka hopena, akā hiki ke hōʻeha maikaʻi i ke olakino kanaka.
Inā ʻoe e heluhelu i nā loiloi he nui o ka poʻe e pili ana i ka meaʻai maʻamau, me nā meaʻai maikaʻi, ʻike ʻia ka ʻai ʻana i nā meaʻai kūlohelohe me nā nui o nā momona "maikaʻi" hiki ke hoʻomaikaʻi maikaʻi i kou olakino ma mua o ka hahai ʻana i nā lālani ikaika.
ʻAʻohe maikaʻi o ka cholesterol maikaʻi i ke kino, e hōʻeha ʻia kekahi kanaka i nā maʻi. Eia kekahi, makemake ʻia ʻaʻole e loaʻa wale ma o nā huahana, akā e hoʻomaʻamaʻa i ke ʻano o ka hoʻomohala ʻana i ka pono o nā ʻōpū kūloko. A no kēia, pono ʻoe e ʻai kūpono a alakaʻi i kahi ʻano olakino olakino. ʻAe, a, ʻoiaʻiʻo, e hoʻomaopopo i ka cholesterol ʻaʻole i ka manaʻo maoli o ka ʻōlelo momona. ʻOiai e pili pili ana kēia mau mea ʻelua.
He aha ka cholesterol i wehewehe ʻia i ke wikiō ma kēia ʻatikala.
