Mea moni e uiga i gaʻoa tele

O le gaʻo Polyunsaturated o se ituaiga o gaʻo o meaʻai. O se tasi o gaʻo maloloina, faʻatasi ai ma gaʻoa e leai se tino.

E maua le gaʻo polyunsaturated i meaʻai ma laʻau manu, pei o samani, suauʻu fualaʻau, ma nisi nati ma fatu. 'Aʻai feololo aofaʻiga o polyunsaturated (ma monounsaturated) gaʻo e sui a gaʻo ma gaʻo lololo mafai ona aoga i lou soifua maloloina.

Polyunsaturated gaʻo e ese nai lo gaʻo gaʻo ma gaʻo trans. O gaʻo le maloloina e mafai ona faʻateleina ai lou ono maua i faʻamaʻi fatu ma isi faʻafitauli tau soifua maloloina.

FAAPEFEA ONA FAʻAFIAFIA E TUPE FATU LE FAI LELEI

O gaʻo polyunsaturated e mafai ona fesoasoani e tuʻu i lalo lou LDL (leaga) cholesterol. Cholesterol o se vaivai, waxy vailaʻau e mafai mafua mafua ai poloka pe poloka alatoto (toto toto). O le maualalo o le LDL cholesterol e faʻaititia ai lou aʻafiaga o le fatu.

O gaʻo faʻatumuina e aofia ai gaʻo omega-3 ma omega-6. Nei taua gaʻo gaʻo e manaʻomia e le tino mo le faia o faiʻai ma le tuputupu aʻe o sela. E le faia e o matou tino ni mea taua gaʻo, o lea e naʻo meaʻai e mafai ona e maua mai ai.

Omeka-3 gaʻo gaʻo e lelei mo lou fatu i le tele o auala. Latou te fesoasoani:

• Faʻaitiitia triglycerides, o se ituaiga gaʻo i lou toto
• Faʻaitiitia le lamatiaga o le atiaʻe o se le faʻavaivai pa tata (arrhythmia)
• Faʻatelegese le faʻatuina o maʻa, o se mea e aofia ai gaʻo, kolisi, ma kalisiu, e mafai ona faʻamaʻaʻaina ma poloka ai ou alatoto
• Tuutuu malie lou toto maualuga

Omeka-6 gaʻo gaʻo ono fesoasoani:

• Faʻatonutonu lou suka i le toto
• Faʻaitiitia lou lamatiaga mo le maʻisuka
• Tuʻu i lalo lou toto

E FIA TOLU E TATAU AI?

E manaʻomia e lou tino sina gaʻo mo le malosi ma isi gaioiga. O gaʻo polyunsaturated o se filifiliga maloloina. O le 2015-2020 Meaʻai Taʻiala mo tagata Amerika fautuaina le mauaina o le sili atu i le 10% o lau aofaʻi o kalori i aso uma mai gaʻo totoa (maua i aano mumu, pata, sisi, ma gaʻo susu atoa-gaʻo) ma gaʻo trans (maua i gaosi meaai). Taofi le aofaʻi gaʻo taumafaina ia le sili atu i le 25% i le 30% o au kalori i aso uma. E aofia ai gaʻoa faʻapitoa ma faʻatupuina gaʻo.

O le 'aiina o gaʻoa maloloina e mafai ona taʻitaʻia ai i ni penefiti o le soifua maloloina. Ae o le 'ai tele gaʻo e mafai ona taitai atu ai i le maua mamafa. O gaʻo uma e aofia ai 9 kalori i le kalama. E sili atu ma le faʻalua ile aofaʻi o kaloli o loʻo maua ile gaʻo ma le polotini.

E le lava le faʻaopopoina o meaʻai e maualuga i gaʻo e le faʻatupuina i se taumafataga e tumu i meaʻai le lelei ma gaʻo. Nai lo lena, suia gaʻo gaʻo poʻo gaʻo lololo ma gaʻo maloloina. I se aotelega, o le faʻamamaina o gaʻo lololo e faʻalua lona aoga i le tuʻuina i lalo o le toto toto maualuga e pei o le faʻateleina o gaʻo polyunsaturated.

FAITAUGA FAUFAUFAUUFAU LOLUFETA

Uma afifi meaai i ai paleni paleni luga o latou e aofia ai gaʻo mea. O le faitauina o igoa o meaʻai e mafai ona fesoasoani ia te oe e tusia ai le tele o le gaʻo e te 'ai i le aso.

• Siaki le aofaʻi gaʻo i le tasi tautua. Ia mautinoa e faʻaopoopo i luga le numera o le tautua oe 'ai i le tasi nofoa.
• Vaʻai i le aofaʻi o gaʻo faʻatumu ma gaʻo trans i se tautua - o le malologa e maloloina, unsaturated gaʻo. O nisi igoa o le a maitauina le monounsaturated ma polyunsaturated gaʻo mea. O nisi e leai.
• Ia mautinoa o le tele o au gaʻo o aso uma e sau mai i mea e faʻatupuina e le faʻatumuina ma faʻateleina i le tino.
• Ole tele o faleʻaiga meaʻai vave e avatua foʻi faʻamatalaga taumafa i luga oa latou menusisi. Afai e te le vaʻaia o lafoina, fesili i lau 'auʻauna. Oe ono mafai ona maua i luga o le 'upega tafaʻilagi' upega tafaʻilagi.

FAIA O FILIFILIGA O Meaʻai LELEI

Ole tele o meaʻai e iai tuʻufaʻatasiga o ituaiga gaʻo uma. O nisi e sili atu le maualuga o gaʻo maloloina nai lo isi. Meaʻai ma suauʻu ma maualuga maualuga o gaʻo polyunsaturated gaʻo aofia ai:

• Walnuts
• Fuga o le sunflower
• Flax fatu poʻo le flax oil
• Iʻa, pei o samani, mackerel, herring, albacore tuna, ma iʻa
• Suauʻu sana
• Suauʻu soya
• Suauʻu faʻamama

Ina ia maua le penefiti soifua maloloina, oe manaʻomia le sui gaʻo le maloloina i gaʻo maloloina.

• Taumafa kennuts nai lo kuki mo se meaai mama. Ae ia e mautinoa ia teu laʻititi lau vaega, aua o nati e maualuga i kalori.
• Sui nisi aano o manu ma iʻa. Taumafai e taumafa ia le itiiti ifo ma le 2 taumafataga ma iʻa i le vaiaso.
• Fafasi fatu lino flax i lau taumafataga.
• Faʻaopopo walnuts po sunflower fatu i salati.
• Kuka i le sana poʻo le safflower oil nai lo le pata ma gaʻo gaʻo.

Polyunsaturated gaʻoa oona; PUFA; Cholesterol - gaʻo polyunsaturated; Atherosclerosis - gaʻo polyunsaturated; Faʻaʻaʻa o alatoto - gaʻo polyunsaturated; Hyperlipidemia - gaʻo polyunsaturated; Hypercholesterolemia - gaʻo polyunsaturated; Faʻamaʻi o le alatoto toto - gaʻo polyunsaturated; Maʻi fatu - gaʻo polyunsaturated; Faamaʻi alatoto peripheral - gaʻo polyunsaturated; PAD - polyunsaturated gaʻo; Ta - o gaʻo polyunsaturated; CAD - gaʻo polyunsaturated; Loto soifua maloloina meaʻai - polyunsaturated gaʻo

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC taʻiala i luga o le olaga faʻataʻitaʻiga e faʻaitiitia ai le afaina o le fatu: o se lipoti a le American College of Cardiology / American Heart Association Task Force i luga o Faʻataʻitaʻiga Faʻatonuga. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Grundy SM, Stone NJ, Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Faʻasinoala i luga o le faʻatautaia o le toto suka: o se lipoti a le American College of Cardiology / American Heart Association Task Force on Clinical Practice Guide. . J Am Coll Cardiol. 2019; 73 (24): e285-e350. PMID: 30423393 pubmed.ncbi.nlm.nih.gov/30423393/.

Hensrud DD, Heimburger DC. Nutrition's interface ma le soifua maloloina ma faʻamaʻi. I totonu: Goldman L, Schafer AI, eds. Faʻafomaʻi Goldman-Cecil. 26th lomiga. Filatelefia, PA: Elsevier; 2020: chap 202.

Mozaffarian D. Meaʻai paleni ma faʻamaʻi fatu ma faʻamaʻi. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: O Se Tusitusiga o Faʻafomaʻi Cardiovascular. 11th lomiga. Filatelefia, PA: Elsevier; 2019: chap 49.

US Matagaluega o Faʻatoʻaga ma US Matagaluega o le Soifua Maloloina ma Tagata Auaunaga. Taʻiala o Meaʻai mo Amerika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Faʻafouina Tesema 2020. Avanoa Ianuari 25, 2021.

• Meaʻai gaʻo
• Faʻafefea ona tuʻu i lalo Cholesterol ma Diet