ʻO ka mea piha i nā meaʻai kūpono

1 - Full-Fat ka maikaʻi loa iāʻoe

Ua nui ka lōʻihi o kaʻaiʻana i nā mea momona. ʻO nā haʻawina hou e hoʻokahe ana i ka mālamalama māmā i ka momona momonaʻaʻoleʻo ia i manaʻoʻia e ka daimonio. Ke hele ka mea pāpālina i ka "bad rap" i kahi meaʻai, ua nui nā pūʻali e hoʻomākaukau e hāʻawi i kahi hana hoʻololi. ʻO kēia mauʻano maʻamau nā huahana i mālamaʻia i loko o ka momona, ka paʻakai, ka paʻakai, aʻaʻohe no nā calories.

Aia kahi'ōlelo kaulana a ka mea kākauʻo Rory Freedman e hele ana i ka manawa "Eʻikeʻoe i nā hua'ōlelo" momona-ʻole "aiʻole" nā momona momona, "e noʻonoʻo i nā hua'ōlelo" kahiʻino. " He keu kēia i ka momona. ʻoi aku ka maikaʻi iāʻoe, akā he mea nui nō hoʻi e hoʻomanaʻo i ka momonaʻaʻole pono e hoʻonui i ka 30% o kāu meaʻai i kēlā me kēia lā.

Hiki iā mākou ke hanu aʻoi aku ka maʻalahi, hoʻohemo i nā hopohopo momona a hauʻoli i ka hana maoli no ka hāʻawiʻana i kā mākou mau meaʻai a mālama i kahi kino leʻaleʻa.

2 - Full-Fat Dairy

Ua hana muaʻia ka hanaʻenehana kūpono i nā kumuhana no ka pono o ka pono. ʻO kaʻoluʻolu o kaʻikeʻana mai nā nīnau heʻumikumamāwalu i hōʻikeʻia " ʻo ka nui o kaʻaiʻana i ka meaʻai iʻole ka hopena o ka maʻi a me ka maʻi ."

Milk, kaʻi a me ka yogurt e piʻi aʻe i luna e like me ke kōkua i ka "hopena palekana i ka maʻi o ka maʻi maʻi." Ua nānāʻia ka hoʻolālā kūikawā ma 1352 a me ka hōʻiliʻili o nā helu hauʻoli o ka maʻi cardiovascular (CHS). Uaʻike nui nā mea i komo aku ma ka hoʻonuiʻana i nā mea momona momona ma nā liʻiliʻi 5 manawa i kēlā me kēia pule.

ʻO nā hopena maikaʻi'ē aʻe,ʻo ia nō ka mālamaʻana i kahi moʻokūʻauhau o ke kino maʻamau (BMI) a me ka hikiʻana ke kāpili i nā hanaʻai maikaʻi. ʻO ka Scandinavian Journal of Primary Health Care e pili ana i nā kukuna kiʻekiʻe o ka momona momona i ka hopena o ka poho waena. Ke hoʻomau houʻia nei ka noiʻiʻana eʻoki i nā kiko'ī akāʻo ka lono nui i kēia manawa,ʻo ka waiu momona momona ka maikaʻi o ke kino!

3 - Real Butter

E hele i ka waipaʻa no ka mea e hoʻi ka momona. Ua hahauʻiaʻo Butter i nāʻano'ē aʻe ma mua o ka hoʻokahi a ua'āhewaʻiaʻo ia no ka maʻiʻole. ʻO nā loiloi hou nei e hōʻike ana i nā pono pilikino e pili ana i kēia mau momona momona o ka lani aʻo ka kūʻaiʻana i ka wai kūʻai o nā kupa he mea hou.

Akā,ʻo ka paila wale nō he kumu waiwai nui o nā huaʻai momona. Ināʻoluʻolu i ka waiū pipi, e waiwai ia i nā hua hua K2 i hōʻikeʻia e kōkua me ke kāpili konupomi a me ka maʻi liʻiliʻi e liʻiliʻiʻia.

ʻO ka nui o nā hihia a me nā kākoʻo o ka'ōpū i hala ma hope o 21 mau makahiki,ʻaʻole i hiki iā lākou ke kāpili i ka waiūpona i kumu no ka maʻi o ke maʻi cardiovascular (CHD) a "hōʻikeʻiaʻaʻole i hōʻikeʻia e ka waihona waipū ka hopena CHD". Ke hoʻomauʻia nei ka noiʻi eʻike i nā waiwai maikaʻi mai ka waiʻona akā e hoʻomanaʻo i ka momona o ka momona. Eʻoliʻoli i ke kūpono!

4 - Egg Yolks

Ua hukiʻia ka'ōmole a me ka hoʻoloiʻana i ke kahawai lōʻihi. Loaʻa ka holomua o kaʻikeʻepekema me ka hāʻawiʻana i nā manaʻo kūpono no kaʻaiʻana i nā hua a pau a me nā hua iʻa.

Ua loaʻa i kahi o nā haumāna i 3 hua hua a pau no ka piha he 12 mau mahina i ka malamaʻo Malaki 2015. E like me ka noiʻiʻana, "ʻo kaʻaiʻana i ka meaʻai a pau i kēlā me kēia lā e alakaʻi aku ai i ka hoʻonui i ka HDL-cholesterol plasma (HDL-C)." ʻo ka lipoprotein (HDL) ka cholesterol maikaʻi i loko o ke kino. Hoʻopiʻo mākou e mālama i nā mea kiʻekiʻe ma o kaʻaiʻana a me ka hoʻolālā.

Ua hoʻolako pūʻia ka manaʻo i ka "egg egg yolk serving as a unique and highly bioavailable (> 90%) punawai o phospholipids."ʻO Phospholipids wale nō ka mea hoʻokomo waikawa momona ma ke kino e hana ana i kahi koʻikoʻi i ko mākou mau pūnaewele.

Hōʻike kaʻimi e hōʻike ana i nā hua manu a pau e hoʻonui ana i ka hanuʻana a me nā loli maikaʻi i ka hana HDL. Hōʻike nā manaʻo kūpono i nā mea hou no kaʻike houʻana. I kēia manawa, eʻimi ana i kahi hua holoʻokoʻa i loko o kēlā mea iʻikeʻia e hoʻonui i ka pilina pilikino.

5 - Nalu

Hoʻopuka ke ahi i kaʻaila aʻoliʻoli i kahi kaiʻai no kaʻaina awakea. ʻO kaʻiʻoʻeleʻele kahi kapu'ē aʻe i kapaʻia he meaʻai e pili ana i ka maʻi maʻi (HD). Ua lohi kokeʻo Science a ua lele ka mea paʻi i ka manawa kūpono e puhi i ka meaʻulaʻula ke kumu o HD.

Ua hele mai kaʻAmelika Hui Pūnaewele o ka Nutrition Manuʻai i ka hoʻopakeleʻana i nāʻike pololei aʻe ma ke kumuhana o "Bipi i loko o kaʻAi maikaʻi Lean." Uaʻikeʻia nā'ōpalaʻulaʻula i hoʻoleiʻia ma lalo o ke kaʻa ma kahi o ka pipiʻana i ka pipi liʻiliʻi e aʻo ai.

I ka wā o ka nānāʻana i nāʻanoʻai likeʻole, ua hanaʻia ke kāʻiliʻana i nā kāne a me nā wāhine hauʻoli me ka lipoprotein haʻahaʻa haʻahaʻa (LDL), ka cholesterol maʻamau i loko o ko mākou kino. ʻO ka poʻe i komo i ka mālamaʻana i ka mālamaʻana i 4 mau meaʻai'ē aʻe (HAD: 33% nā momona a pau, 12% momona momona (SF), 17% protein; DASH: 27% ka momona nui, 6% SF, 18% protein, a me 28g beef; BOLD: 28% ka momona o ka momona, 6% SF, he 19% o ka momona, a me 113g bee, a me BOLD +: 28% ka momona a pau, 6% SF, puulu 27%, a me ka bee bee 153g) no ka hebedoma elima me ka hebedoma hookahi i waena o kela me keia.

Ua hoʻonuiʻia ka nui o ka cholesterol a me ka LDL me nā DASH, BOLD a me BOLD +ʻai i ka hoʻohālikeʻana i ka hōʻike HAD e hōʻike ana i kaʻai momona momona. Ke hoʻopau nei ka hopena i nā mea momona momona i loko o ka bipi momona e loaʻa i nā hopena maikaʻi i ka maʻi maʻi a hiki ke hoʻokomoʻia i loko o ka meaʻai maikaʻi.

_{Nā kumuhana:}

_{Nā Papahana'Aihui Olawa o kēia manawa, Ka Lapaʻau A me ka maʻi Cardiovascular: He Manaʻo no nā Nānā Hana Hou, Beth H. Rice, 3/15/14}

_{Nānāʻau Nutrition Research, Abstract, Ke kāhua kai meaʻai e pili pono ana i ke ola kino o ka maʻi cardiovascular: nā hopena o kaʻikeʻana i nā kumu o nā maʻi Cardiovascular i loko o ka noiʻo Luxembourg, Crichton GE et al., 4/12/14}

_{ʻO Scandinavian Journal of Primary Heath Care,ʻO ka momona momona i pili i ka liʻiliʻi o ka waena: he kūkākūkā kāne kāne me nā makahiki heʻumikūmālua, Holmberg S et al., 6/13}

_{Nā Pōʻaka i ka Nutrition, kaʻono o ka Huahua Lapaʻau a me ka Milk Mea Maʻemaʻe ma luna o ke Kiʻi Makeʻi Cardiovascular: He Hōʻuluʻulu Manaʻoʻo Peter J. Huth et al., 5/4/12.}

_{ʻO ka lipids, ka mea kākau kākau moʻolelo, ka holoiʻana i ka meaʻai ma ka hōʻailona HDL lipid Composition a hoʻonui i ke Cholesterol-kaʻaeʻana i ka ikaika o ke kino i ka Metabolic Syndrome, Catherine J. Andersen et al., 3/15/13}

_{ʻO ka American Journal of Clinical Nutrition, Beef ma kahi hoʻolālā maikaʻi Lean Diet: nā hopena ma lipids, lipoproteins, a me apolipoproteins, Michael A Roussell et al., 1/12}