Aia kaulana loa i ka hapa nui o ka kolamu e ka kino ma luna o kona iho. Akā, ʻoiai, ʻo ka meaʻai a ka mea e ʻai ai ke kanaka, ʻo ia hoʻi ka waiū, he hana koʻikoʻi nō ia i ke ʻano o ka pae ʻana i nā pae kolamu ma ke koko.
Wahi a nā helu nīnū, ma waena o Rūsia e 20 a keu aku, ʻoi aku ma mua o 100 miliona mau kānaka he nui ka nui o ke kolamu koko.
Pilikia ka noho ana o kēia poʻe kamaʻilio ma muli o ka kiʻekiʻe kolamu, ʻoiai ke kiʻekiʻe nei ke kiʻekiʻe o kēia ʻāpana e hiki ai i ka hoʻomohala ʻana i nā ʻōiwi koʻikoʻi i ke kino, e like me:
- nā maʻi o ka puʻuwai a me nā ʻōnaehana vascular;
- nā hōʻeha a me ka puʻuwai puʻuwai.
ʻO ka waiū kekahi o nā huahana kaulana, no laila e makemake nui nā poʻe nona nā kiʻekiʻe kolesterol i nā nīnau e pili ana i ka pili o ka waiū a me ka kolamu, a he aha lā ka hopena o ka huahana dairy ma kēia hōʻailona. Akā i ka mea e hoʻomaopopo ai i kēia, pono ʻoe e hoʻomaopopo i ke kolamu, a pehea e hoʻopili ai i nā ʻōnaehana koʻikoʻi i ke kino, pehea ka maʻamau o ka waiū maʻamau e pili pono i ke olakino o ke kanaka.
Aia kekahi ʻano lua o ke kolamu:
- ʻO nā lipoproteins kūloko kiʻekiʻe a i ʻole HDL.
- Lipoproteins haʻahaʻa haʻahaʻa a LDL paha.
Hoʻomaopopo ka hope ka "hewa" kolamu, a ʻo kona paʻa ʻana e hoʻopili pololei ʻia e ka meaʻai a nā kānaka. ʻO nā momona a me nā momona, nā mea i loaʻa i ka ʻiʻo, ka waiū a me nā huahana momona, nā kumu ʻelua o ka hoʻonui nui o LDL. Ke hoʻolauna nei i nā momona kīleʻa ʻole a me nā iʻa aila i loko o ka meaʻai e kōkua i ka haʻahaʻa o ka cholesterol maikaʻi ʻole.
Nā hiʻohiʻona o ka waiū momona
Pane i ka nīnau no ka mea hiki ke ʻai i ka waiū momona me ka kolamu nui a me ka waiū, hiki iā ʻoe ke hōʻoia i ke pane maikaʻi, akā pono e hoʻohana ʻia ka hoʻohana ʻana o kēia mau huahana.
ʻO ka mana o kēia ʻano meaʻai he hapa nui o nā mea pono e pono ai ke kino, akā i ka hoʻohui i kēia, nā nui o ka momona saturated i loko o ke ʻano o ka triglycerides.
Hoʻololi ka mea waiwai o ka waiū e like me nā ʻano o ka bipi, kāna meaʻai, manawa a me nā ʻokoʻa hoʻoneʻe. ʻO ka hopena, hiki ke hāʻawi ʻia kahi ʻike momona i hiki i ka waiū. Aia ka maʻamau ma waena o 2.4 a i 5.5 pakeneka.
ʻOi aku ka kiʻekiʻe o nā momona momona i ka waiū, ʻoi aku ka hoʻonui i ka pae o LDL.
Hiki i kahi kiʻekiʻe o ka cholesterol kino i ke kino ke alakaʻi i kona hoʻohemo ʻana ma nā paia o nā kīʻaha koko, ke alakaʻi nei i ka hoʻokumu ʻia ʻana o nā kolamu kolesterol. ʻO kēia mau waiho kālā, e hoʻonui ana i ka nui, ʻaeʻoki i ka lumen o ka moku a holo piha ka manawa. I kēia kūlana, ulu kahi kanaka i loko o ke kino he pathology kino i kapa ʻia ʻo atherosclerosis. Hoʻopilikia ke ala pathological i kahi hoʻohuli i ke kaʻina o ke kahe a ke kumu a me nā hana e hoʻopilikia ai i ka hoʻolako ʻana i nā kiko me nā oxygen a me nā mea ʻai.
ʻO ka lōʻihi o ka manawa, hiki i ka atherosclerosis ke hoʻonāukiuki i ka mea maʻi i nā ʻōpū āpau, ʻoi nui ka maʻi o ka naʻau a me ka lolo.
I ka hopena o ka hōʻino ʻana i kēia mau hanana:
- kakuleka;
- angina pectoris;
- pilikia hōʻeha puʻuwai;
- he poho;
- puʻuwai puʻuwai.
ʻO ka waiū a me nā huahana dairy i waena o nā huahana punahele o nā kamaʻāina o Lūkini. No laila, paʻakikī loa ka haʻalele ʻana i kēia meaʻai. ʻO ka mea mua e koho i nā huahana ʻoka haʻahaʻa. ʻAʻole hiki ke lilo i ka waiū me ka haʻahaʻa haʻahaʻa haʻahaʻa, akā ʻo ia hoʻi ke kī a i ʻole kaʻaila.
ʻO hoʻokahi kīʻaha o ka waiū piha he ʻekolu mau manawa ʻoi aku ka momona ma mua o ka huahana nonfat. Manaʻo nā nui loea e hoʻololi i ka waiū maʻamau me ka soy a i ʻole ka mea ʻala i waiwai me ka calcium, ka bitamina D a me ka hao. Eia kekahi, ʻoi aku ka maikaʻi o ka kūʻai ʻana i ka margarine, e hoʻohaʻahaʻa i ka cholesterol, ma mua o ka pata.
E kamaʻilio e pili ana inā hiki ke inu i ka waiū me ka kolamu kiʻekiʻe, ʻike ʻia inā inā ʻoki ʻoe i ka ʻai o kēia huahana, pono ʻoe e hoʻonui i ka kōhi calcium mai nā kumu meaʻai ʻē aʻe. Hiki ke hoʻohana ʻia nā meaʻala hua momona ma kahi o ka calcium ma kēia kumu. Eia kekahi, pono e hoʻonui i ka ʻai o nā lau lau lauma ʻona, nā iʻa a me nā niki. Mea momona kēia mau meaʻai i ka calcium. Ma mua o ka hoʻololi ʻana i ka meaʻai, ua ʻōlelo ʻia e kūkā me kāu kauka e pili ana i kēia pilikia. Hiki i ke kauka komo ke hōʻeuʻeu i nā lako momona loa a me nā huahana e hoʻopiha hou i nā mea i loaʻa i ka waiū i ka hōʻole ʻana i ka hoʻohana.
E pono e komo i ka papahele i nā meaʻai a me nā mea momona e pono ai nā huahelu D.
Hoʻololi i nā huahana dairy
ʻO ka waiū hine i ka waiū i hoʻololi ʻia mai soy. Ua kaulana ia i waena o ka poʻe intolerant lactose no ka mea ʻaʻole ka lactose. Laha kēia huahana ma waena o kekahi mau mea kanu. ʻO Soya kahi huahana kaulana, no laila ke nīnau nei inā hiki i kēia huahana ke hoʻohaʻahaʻa i ka cholesterol he kūpono.
Ua hōʻike ʻia nā noiʻi he nui e hōʻemi i ka soyans i LDL. Ua paʻi ʻia kahi palapala e pili ana i ka waiū waiū i loko o ka Journal of the American College of Nutrition.
Ua hōʻoia ʻia ʻo ka hāpai ʻana o kēlā me kēia lā i kēia huahana i ka meaʻai e hoʻemi i ka pae o ka cholesterol kino ma o 5 pakeneka, ke hoʻohālikelike nei i nā mākaukau no ka poʻe e hoʻohana wale i ka waiū pipi. I ka wā o kēia noiʻi ʻana, ʻaʻohe mea i loaʻa i waena o ka waiy soy mai ka soyie piha a me ka protein soy.
Me ka hiki o ka hoʻohaʻahaʻa ʻana i nā pae LDL, hiki i ka waiū soy ke hoʻonui i nā kiʻekiʻe HDL.
ʻOiai e hōʻike ana nā noiʻi hiki i ke soy ke hoʻohaʻahaʻa i ka kolesterol, manaʻo kekahi o nā mea ʻepekema ʻaʻole kēia he kumu koʻikoʻi e koho i kēia ʻano huahana. ʻOi aku ka maikaʻi e koho i nā huahana kūlohelohe me kahi haʻahaʻa haʻahaʻa haʻahaʻa.
Mai poina e lilo i 1 mau kapu o ka waiū o ka bipi he 24 mg a i ʻole 8% o ka loaʻa ʻana o ka lā maʻamau i ka cholesterol. Loaʻa iā ia he 5 g a i ʻole 23% o nā momona punetē, e hiki ke hoʻololi i ka cholesterol. ʻO hoʻokahi kīʻaha waiū haʻahaʻa ma loko o 20 mg a i ʻole 7% kolamu a me 3 g a i ka 15% momona saturated.
Ua like ka nui o ka waiʻu soy he 0 mg o ka cholesterol a he 0,5 g a i ʻole 3% o nā momona saturated.
He aha e hoʻomanaʻo ʻia i ka wā e ʻai ana i nā huahana dairy?
ʻOiai ke ʻano o ka huahana pālolo a ke kanaka e ʻai ai, inā he ʻono waiū, a i ʻole hoʻi o kahi aniani o ka pipi a me ka waiu kao paha, pono e wehewehe i ka hapa o ka momona momona i loko o kēia huahana. Ua ʻike ʻia aia ʻo ka huahana pipi he haʻahaʻa haʻahaʻa haʻahaʻa a hoʻohālikelike ʻia me ka waiu kao. Akā i ka manawa like, ʻike ʻia ʻoi loa ka momona o kahi kanaka me ka kiʻekiʻe o ka cholesterol hewa ʻole i ke koko.
Inā hoʻohana ʻia ka mayonnaise, a laila pono ʻoe e makaʻala i nā ʻano momona haʻahaʻa. I kēia lā i ka hoʻopili ʻana o nā mea hana he nui nā huahana. I mea ʻole ke kuhihewa, pono ʻoe e nānā pono i ka ʻike mai ka mea hana, kahi i hōʻike ʻia ma ka pā.
E like me ke kinikini, no ka laʻana hoʻi, he mau pākeke momona ka aila. A ʻokoʻa nā ʻano mai ka waiū soy i loko o ka haʻahaʻa haʻahaʻa a i ʻole kona pau ʻole. ʻO kahi kūlana like me ka waiū paʻū. Momona loa kēia huahana no ke kino o kekahi kanaka e loaʻa ana i ka atherosclerosis. ʻOiai aia kekahi mau ʻanoʻokoʻa o ka huahana i hoʻohana me ka wai soy a me ka wai niu. Hana ʻia kekahi huahana o kēia ʻano no ka hoʻohana ʻana ma nā wahi liʻiliʻi.
Inā kiʻekiʻe loa nā kiʻekiʻe o ka kolamu ma ke koko, a laila ʻoi aku ka maikaʻi o ka poina e pili ana i nā huahana pā hale. I ke kūlana, hiki iā ʻoe ke inu i kahi waiū o ka waiū me ka hoʻohaʻahaʻa haʻahaʻa o nā momona momona a hoʻohana ʻole paha i ka soy, ka laiki a i ʻole ka mea niu.
I ka nīnau "maikaʻi ka waiū?", E pane ka mea loea i ke wikiō ma kēia ʻatikala.
