ʻO ka ʻai ʻana i ka hua manu: wehe i ka ʻoiaʻiʻo e pili ana i nā hua a me ka cholesterol
Ma mua, hua he inoa maikaʻi ʻole ke hiki mai cholesterol. Eia nō naʻe, ua hōʻike ʻia ka noiʻi ʻepekema hou i loaʻa ka cholesterol mai kā mākou meaʻai ka hopena liʻiliʻi i ke olakino naʻau. ʻOiai naʻe, manaʻoʻiʻo ka poʻe nui i kekahi mau meaʻai, e like me nā hua manu, hiki ke hoʻopilikia maikaʻi ʻole i ko mākou koko cholesterol a hoʻopilikia i ko mākou olakino. Akā, hana mākou maoli maopopo i ka cholesterol? A ke hoʻonui maoli nei nā hua i ka maʻi puʻuwai? ʻO ka manawa kēia e ʻoki ai i kēia moʻolelo a wehewehe i ka ʻoiaʻiʻo e pili ana i nā hua manu a me ka cholesterol.
He aha ka 'cholesterol'?
ʻO Cholesterol kekahi ʻano lipid – he mea waxy e lilo i ʻāpana koʻikoʻi o kāu mau cell, kōkua i kou kino e hana pono1.
Kauka Mickey Rubin PHD, lālā o ka International Egg Nutrition Center's (IENC) Ka Hoʻonaʻau Pūnaewele Huakaʻi Hou Huʻai a me ka Luna Hoʻokele o ka Egg Nutrition Center (ENC) ma USA e hoʻonui: "ʻO Cholesterol kahi mea nui o nā cell, pono no ka hana ʻana o nā hormones e like me ka estrogen a me ka testosterone2, a he mea nui no ka ʻeli ʻana i nā meaʻai3. "
Mai nā kumu ʻelua ʻo Cholesterol; ʻO ka hapa nui i hana ʻia i loko o ke kino (ke koko), a loaʻa kahi hapa liʻiliʻi ma o kekahi o nā meaʻai a mākou e ʻai ai (ka cholesterol meaʻai)1,4.
No ke aha ka maikaʻi ʻole o ka cholesterol?
ʻOiai he mea nui ka cholesterol no ka hana kino, ʻo ka loaʻa ʻana o ia mea i loko o ke kahe koko hiki ke hoʻonui i ka pilikia o ka maʻi puʻuwai. He kolamu koko nui Hiki i nā pae ke alakaʻi i nā waihona momona e kūkulu ʻia i loko o nā kīʻaha koko, a hiki i ka wā e haki ai a hana i nā clots e hiki ke hoʻoulu ʻeha puʻuwai a ʻeha paha1.
Eia naʻe, ʻaʻole pono nā cholesterol a pau i ka hewa. ʻElua ʻano; lipoprotein haʻahaʻa haʻahaʻa (LDL) cholesterol a me ka lipoprotein kiʻekiʻe (HDL) cholesterol. LDL cholesterol (i ʻike ʻia ʻo 'maikaʻi' cholesterol) pili me ka piʻi nui o ka maʻi puʻuwai5.
Hōʻike nā noiʻi ʻo ka cholesterol i loaʻa mai nā meaʻai āu e ʻai ai he a hopena liʻiliʻi e pili ana i nā pae cholesterol LDL ('bad').6. ʻO kēia no ka mea ka hooponopono maoli ke kino ka nui o ka cholesterol e kaa ana i loko o ke koko, no laila ke ʻai ʻoe i ka cholesterol hou aʻe mai ka meaʻai, e hoʻohua liʻiliʻi kou kino i ka cholesterol e uku ai. ʻOiaʻiʻo, kōkua ka HDL ('maikaʻi') cholesterol e pale iā ʻoe mai ka maʻi puʻuwai ma ka wehe ʻana i ka cholesterol keu mai kou mau aʻa a lawe hou i ke ake7.
Kauka Rubin wehewehe: “ʻOkoʻa ka pane ʻana o kēlā me kēia kanaka i ka cholesterol ma nā meaʻai, akā ʻo ka poʻe i 'pane' i ka cholesterol meaʻai, aia ka piʻi ʻana o ka cholesterol HDL ('maikaʻi') a me ka piʻi ʻana o ka cholesterol LDL ('ino'). ʻAʻole loli ka hopena hopena o HDL i LDL, he loiloi koʻikoʻi ia no ka loiloi ʻana i ka pilikia8. "
Ka wehe ʻana i ka moʻolelo hua manu
Aia ma kahi o 185mg o ka cholesterol i hoʻokahi hua nui9, ka mea i loaʻa nui i loko o ka yolk. No nā makahiki, ua manaʻo nui ʻia nā yolks hua manu ʻino no ke olakino puʻuwai, ma muli o ke kiʻekiʻe o ka cholesterol meaʻai i loko o lākou. Akā, no ka mea he liʻiliʻi ka hopena o ka cholesterol meaʻai i ka cholesterol koko i ka hapa nui o nā kānaka, hiki ke hoʻopau ʻia kēia moʻolelo.
Ua hōʻoia ka noiʻi hou loa i ka ʻai ʻana i nā hua ma ke ʻano o ka meaʻai olakino ʻAʻohe hopena koʻikoʻi i ka cholesterol koko, a no laila ʻaʻole e hoʻonui i ka pilikia o ka maʻi puʻuwai i ka hapa nui o nā kānaka10-13.
I ka ʻoiaʻiʻo, nā ʻelele olakino naʻau a puni ka honua i hoʻololi i kā lākou mau ʻōlelo paipai no ka ʻai ʻana i nā hua manu no ke olakino. No ka laʻana, ʻaʻole ʻōlelo hou ka National Heart Foundation o Australia i ka palena o ka nui o nā hua manu i hiki i nā Australia ke ʻai, a ʻōlelo ʻia e hiki i ka poʻe maʻi maʻi type 2 ke ʻai i 7 mau hua i kēlā me kēia pule.14.
Pēlā nō, paipai ka American Heart Association Hiki i nā kānaka olakino ke hoʻokomo i ka hua manu holoʻokoʻa i kēlā me kēia lā i nā ʻano meaʻai olakino, a hiki i ʻelua mau hua i kēlā me kēia lā ke ʻōlelo ʻia no nā poʻe ʻelemakule6.
Eia kekahi, ʻo nā alakaʻi alakaʻi ʻai i kēia manawa e ke alakaʻi ʻana i nā hui olakino Kanada me ka Canadian Cardiovascular Society, ka Heart and Stroke Foundation a me Diabetes Canada ʻaʻole hāʻawi i ka palena o ka cholesterol meaʻai no nā pākeke olakino.15-17.
He aha ka hewa maoli?
Inā ʻaʻole ʻo ka ʻoki ʻana i kāu ʻai hua manu ka pane, he aha ia? ʻO ka ʻoiaʻiʻo, ʻoi aku ka hopena o ka momona momona ma ke koko cholesterol ma mua o ka meaʻai cholesterol. No laila, ʻaʻole nā hua ponoʻī, akā ʻo ka mea āu e ʻai pū ai me lākou e pono ai ʻoe e nānā!
"Ua pili ka ʻai ʻana i ka momona momona i ka piʻi ʻana o ke kiʻekiʻe o ka cholesterol koko, a ʻoiai ʻaʻole kiʻekiʻe nā hua i ka momona momona. he mea nui e koho i nā meaʻai olakino e ʻai me nā hua,” wehewehe ʻo Dr Rubin.
Pono e ʻai ʻia nā hua manu ma ke ʻano he ʻāpana o ka meaʻai like ʻole me nā meaʻai maikaʻi no ke olakino o ka naʻau, e like me ka iʻa, huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, nā meaʻai waiu, nā nati a me nā legumes.1,18.
Ua hoʻohui ʻo Dr Rubin: "Hiki iā ʻoe ke hoʻomaikaʻi i kou pae cholesterol koko ma o ka hoʻololi ʻana i ka a nā ʻano mea like ʻole o ka nohona. Paipai ʻia e hana i kekahi ʻano o hana kino i kēlā me kēia lā, Mai puhi a hoʻohana i nā huahana paka, e kamaʻilio pinepine me kāu mea mālama ola, a e hoʻonohonoho i ka nānā ʻana i ka cholesterol maʻamau.
Ua haki mākou!
No ka mea, ʻaʻole pili ka cholesterol āu e ʻai ai i nā meaʻai me ke kiʻekiʻe o ka cholesterol koko i ka hapa nui o nā kānaka olakino, ʻAʻole manaʻo ʻia nā hua he mea pōʻino i ka wā e pili ana i ka maʻi puʻuwai, ke ʻai ʻia ma ke ʻano he ʻāpana o ka ʻai kaulike maikaʻi.
“Inā ʻoe e hahai ana i ka meaʻai Mediterranean, flexitarian, lacto-ovo meaʻai, mea kanu, a i ʻole ka meaʻai kalapona haʻahaʻa, ʻO nā hua ka mea hoʻopiha piha no ka mea, hāʻawi lākou i ka protein kiʻekiʻe a me nā meaʻai kūʻokoʻa," i ʻōlelo ai ʻo Dr Rubin.
E hoʻomaopopo '
2 Institute of Medicine (2005)
3 -Oaio? A no ka mai a me ka Makuahine Kāohi
4 Blesso CN, Fernandez ML (2018)
13 BMJ (2020)
14 National Heart Foundation of Australia
15 Ka Ahahui Cardiovascular Kanada
16 ʻO ka Heart and Stroke Foundation o Kanada
18 USDA
E paipai i ka mana o ka hua!
No ke kōkua ʻana iā ʻoe e hoʻolaha i ka mana meaʻai o ka hua manu, ua hoʻomohala ka IEC i kahi pahu hana ʻoihana hiki ke hoʻoiho ʻia, me nā memo koʻikoʻi, kahi ʻano o nā pou hoʻolaha kaiapili, a me nā kiʻi hoʻohālikelike no Instagram, Twitter a me Facebook.
Hoʻoiho i ka pahu hana ʻoihana (Spanish)No Kauka Mickey Rubin
ʻO Mickey Rubin, PhD, he lālā o ka International Egg Nutrition Center's (IENC) Ka Hoʻonaʻau Pūnaewele Huakaʻi Hou Huʻai a me ka Luna Hoʻokele o ka Egg Nutrition Center (ENC) ma ʻAmelika Hui Pū ʻIa. Makemake nui ʻo ia i ka ʻepekema meaʻai a pehea ka hopena o nā meaʻai a mākou e ʻai ai i ko mākou olakino. Ua hoʻomaka ʻo Dr Rubin i kāna ʻoihana ma ka ʻoihana meaʻai ma Kraft Foods kahi āna i lawelawe ai ma ke ʻano he ʻepekema Nutrition Senior. A laila ua lawelawe ʻo ia ma ke ʻano he ʻepekema Principal ma Provident Clinical Research. ʻO ka mea hou loa, ua lilo ʻo Dr Rubin i 8 mau makahiki ma ke ʻano he Hope Pelekikena o ka Nutrition Research ma National Dairy Council.