Ua ʻike ʻia nā pae cholesterol ʻo ia kekahi o nā kumu pilikia nui no nā maʻi cardiovascular (ʻo ka "pepehi helu hoʻokahi" i ka honua hou). Akā, ʻoiai ʻaʻole paʻakikī ka nānā ʻana i nā pae cholesterol, a ua ʻike nui ʻia nā meaʻai e hoʻohaʻahaʻa ai, nui ka poʻe e huli makapō i ka hiki ke hoʻohaʻahaʻa me ka meaʻai kūpono.
ʻAʻole i ʻoi aku ka nui o ka ʻai ʻana o ka "cholesterol maikaʻi" (LDL) i kēlā me kēia lā ma mua o 129 mg, a no ka poʻe i ka pilikia (ka poʻe ulaula, ka poʻe i ke kaumaha a loaʻa i kahi predisposition hoʻoilina i nā maʻi cardiovascular) - emi iho ma mua o 100 mg. ʻAʻole paʻakikī kēia paepae inā ʻai ʻoe i ka meaʻai hou a olakino wale nō - akā ʻaneʻane hiki ʻole ke hoʻokomo i ka meaʻai wikiwiki a me ka ʻiʻo. ʻO kekahi o nā meaʻai maikaʻi loa no ka hoʻohaʻahaʻa ʻana i nā pae "kolesterol maikaʻi" he legumes - ua hōʻoia ʻia kēia e nā hopena o kahi noiʻi hou.
ʻO kēlā me kēia kīʻaha 3/4 o nā legumes i ka meaʻai e hōʻemi i ke kiʻekiʻe o ka cholesterol maikaʻi ʻole e 5%, ʻoiai e hoʻonui ana i ka cholesterol maikaʻi, a pēlā e pale pono ai i ka maʻi diabetes type 2, ua ʻike nā kauka hou. I ka manawa like, ʻo kēia nui o nā legumes e hōʻemi i ka hopena o nā maʻi cardiovascular e 5-6%. Ma ka ʻai ʻana i nā mea hou aku, hoʻohui maoli nā pono olakino.
Ma kēia manaʻo, ʻo nā legumes, kahi nui o ka protein a me ka fiber dietary, a me ka hao, zinc, B vitamins a me phosphorus, he ʻano "ʻokoʻa" a i ʻole kūʻē pololei i nā meaʻai ʻiʻo - i ʻike ʻia e loaʻa i ka nui o nā meaʻai. cholesterol, a me nā ʻikepili mai nā haʻawina he nui e alakaʻi i nā maʻi cardiovascular.
Hiki iā ʻoe ke ʻai i nā legumes, ʻoiaʻiʻo, ʻaʻole i hoʻolapalapa wale ʻia (ma ke ala, ʻoi aku ka wikiwiki o ka kuke ʻana i loko o ka paila pālua) - akā pū kekahi: • I ka ʻai spaghetti; • I ka sopa; • I loko o kahi salakeke (i hana ʻia); • Ma keʻano o ka paʻi no nā sandwiches a iʻole nā tortillas - no kēia mea ponoʻoe e'ō'ō i nā pīni i hoʻopauʻia me nā hua sesame i loko o ka mea holoi; • I loko o ka pilaf a me nā kīʻaha paʻakikī ʻē aʻe - kahi e hoʻohana ai nā mea kanu ʻole i ka ʻiʻo.
Eia nō naʻe, mai wikiwiki ʻoe e hoʻohaʻahaʻa i kāu kolamu "ʻino" ma 100% ma ke kuke ʻana i ka ipu piha o ka pī! Hoʻopili pinepine ʻia ka ʻai ʻana i nā legumes e nā hiʻohiʻona pilikino o ka ʻai ʻana. I nā huaʻōlelo ʻē aʻe, inā ʻaʻole ʻoe e noho i kahi kauhale India mamao a ʻaʻole maʻa ʻoe i ka ʻai ʻana i nā legumes i kēlā me kēia lā, a laila ʻoi aku ka maikaʻi o ka hoʻonui ʻana i kā lākou ʻai.
I mea e hōʻemi ai i nā waiwai hana kinoea o nā legumes, ua hoʻomoʻi mua ʻia lākou no ka liʻiliʻi o 8 mau hola a / a i ʻole nā mea ʻala e hōʻemi ai i ka hoʻokumu ʻana o ke kinoea i hoʻohui ʻia i ka wā kuke, azhgon a me epazot ("Jesuit tea") maikaʻi loa ma aneʻi.