Mea moni e uiga i gaʻo gaʻo

O le lololo lololo o le ituaiga gaʻo gaʻo. O se tasi o gaʻo le maloloina, faʻatasi ai ma gaʻo gaʻo. O gaʻo nei e masani ona mautu ile vevela ole potu. Meaʻai pei ole pata, pama ma le popo suauʻu, sisi, ma mumu aano e tele aofaʻi o gaʻo faʻatumuina.

O le soʻona gaʻo gaʻo i lau meaʻai e mafai ai ona faʻamaʻi le fatu ma isi faʻafitauli tau soifua maloloina.

O gaʻo lololo e leaga mo lou soifua maloloina i le tele o itu:

Faʻamaʻi o le fatu. E manaʻomia e lou tino ni gaʻo maloloina mo le malosi ma isi gaioiga. Ae o le tele o gaʻo gaʻo e mafua ai le faʻaputuputu o le kolisi i ou alatoto (alatoto toto). O gaʻo lololo e faʻatupuina lou LDL (leaga) cholesterol. Ole maualuga ole LDL kolisi e faʻateleina ai lou aʻafiaga ile faʻamaʻi ole fatu ma male papala.

Faʻateleina le mamafa. Tele meaʻai maualuga gaʻo pei o pizza, mea tao, ma falai meaʻai e tele gaʻo gaʻo. O le 'ai tele tele gaʻo e mafai ona faʻaopopoina ai kalori i au meaʻai ma mafua ai ona mamafa lou tino. O gaʻo uma e aofia ai 9 kalori i le kalama o gaʻo. E sili atu ma le faʻalua ile aofaʻi o loʻo maua ile gaʻo ma le polotini.

O le tipiina o meaʻai e tele-gaʻo e mafai ona fesoasoani e faʻatumauina lou mamafa ma tausi lou fatu ia maloloina. O le tumau i le maloloina maloloina e mafai ona faʻaititia ai lou ono maua i le maʻisuka, maʻi fatu, ma isi faʻafitauli tau soifua maloloina.

Ole tele o meaʻai e tuʻufaʻatasia i gaʻo eseʻese. E sili atu lou filifilia o meaʻai maualuga i gaʻo maloloina, e pei o gaʻoa e le oona ma faʻamalieina. O gaʻo nei e tele ina sua i le vevela o le potu.

E fia e tatau ona e mauaina i aso uma? Nei o fautuaga mai le 2015-2020 Meaʻai Taʻiala mo tagata Amerika:

• Oe tatau ona sili atu ma le 25% i le 30% o au kalori i aso uma mai gaʻo.
• Oe tatau ona faʻatapulaʻa gaʻo lololo i lalo ifo o le 10% o au kalori i aso uma.
• Ina ia faʻaititia atili le faʻamaʻi o lou fatu fatu, faʻatapulaʻa gaʻo lololo i lalo ifo o le 7% o lau aofaʻi o kalori i aso uma.
• Mo le 2000 kalori taumafataga, o le 140 i le 200 kaloli poʻo le 16 i le 22 kalama (g) o gaʻo gaʻo i le aso. Mo se faʻataʻitaʻiga, e naʻo le 1 fasi fasi vela vela e lata ile 9 g o gaʻo gaʻo.
• A faʻapea e maua oe ile maʻi fatu poʻo le maualuga o le kolesterol, e ono fai atu lau faʻataʻitaʻi soifua ia te oe e faʻatapulaʻa atili gaʻo gaʻo.

Meaʻai afifi uma e iai le igoa faʻapitoa e aofia ai mea lololo. O le faitauina o faʻailoga meaʻai e mafai ona fesoasoani ia te oe e faʻamaumau ai le tele o le gaʻo gaʻo e te 'ai.

Siaki le aofaʻi gaʻo i le 1 tautua. Faʻapea foi, siaki le aofaʻi o gaʻo totoa i se tautua. Ma faʻaopopo i luga le fia o tautua e te 'aʻai.

Avea ma taʻiala, pe a faʻatusatusa pe faitau igoa:

• 5% o aso taʻitasi aoga mai gaʻo ma kolisi e maualalo
• 20% o aso taʻitasi aoga mai gaʻo e maualuga

Filifili meaʻai e maualalo le aofaʻi o gaʻo faʻatupuina ma gaʻo trans.

Ole tele o faleʻaiga meaʻai vave e avatua foʻi faʻamatalaga taumafa i luga oa latou menusisi. Afai e te LE vaʻai ua lafoina, fesili i lau 'auʻauna. Oe ono mafai ona maua i luga o le 'upega tafaʻilagi' upega tafaʻilagi.

O gaʻo lololo e maua i meaʻai uma a manu, ma isi mea e maua mai ai laʻau.

O meaʻai nei e ono maualuga i gaʻo lololo. Ole toʻatele o latou e maualalo foʻi meaʻai ma e iai foʻi isi kalori mai le suka.

• Oloa tao (keke, Donuts, Danimaka)
• Meaʻai falai (falai moa, falai figota, Farani falai)
• Meaʻai gaʻo pe gaosia (bacon, sosisi, moa ma le paʻu, cheeseburger, steak)
• Mea gaosi susu atoa (pata, aisa kulimi, pudding, sisi, susu atoa)
• O gaʻo malo e pei o le popo suauʻu, alofilima, ma niu kernel suauʻu (maua i afifi meaai)

Nei o ni faʻataʻitaʻiga o lauiloa meaʻai ma le lololo gaʻo mea i se masani tautua:

• 12 aunese (oz), pe 340 g, steak - 20 g
• Cheeseburger - 10 g
• Lulu vanila - 8 g
• 1 kulimi (15 mL) pata - 7 g

E lelei le togafitia o oe i nei ituaiga o meaʻai i lea taimi ma lea taimi. Ae, e sili le faʻatapulaʻa le tele o taimi e te 'ai ai ma faʻatapulaʻa le tele o vaega peʻa e taumafa.

E mafai ona e tipiina le tele o le gaʻo gaʻo e te 'ai e ala i le suia o meaʻai maloloina mo filifiliga le maloloina. Suia meaʻai maualuga i gaʻo lololo ma meaʻai e iai gaʻo faʻatumuina ma e leai ni tino. Lenei auala e amata ai:

• Sui aano mumu i le moa e leai se paʻu poʻo le iʻa i ni nai aso o le vaiaso.
• Faʻaaoga le canola poʻo le suauʻu olive nai lo le pata ma isi gaʻo malo.
• Sui susu atoa-gaʻo susu ma maualalo-gaʻo poʻo nonfat susu, yogurt, ma sisi.
• Taumafa atili i fualaʻau mata, fualaʻau mata, saito atoa, ma isi meaʻai e maualalo pe leai foi se gaʻo gaʻo.

Cholesterol - lololo gaʻo; Atherosclerosis - lololo gaʻo; Faʻaʻaʻa o alatoto - gaʻo lololo; Hyperlipidemia - lololo gaʻo; Hypercholesterolemia - lololo gaʻo; Maʻi o le alatoto toto - gaʻo gaʻo; Maʻi fatu - gaʻo gaʻo; Faamaʻi alatoto peripheral - gaʻo tumu; PAD - gaʻo gaʻo; Ta - faʻatumu gaʻo; CAD - gaʻo gaʻo; Loto soifua maloloina meaʻai - lololo gaʻo

Chowdhury R, ​​Warnakula S, Kunutsor S, et al. Faʻatasiga o meaʻai, faʻasalalauina, ma faʻaopopo fualaʻau gaʻo ma faʻalavelave faʻafuaseʻi: o se iloiloga faʻasolosolo ma meta-auiliiliga. Ann Intern Med. 2014; 160 (6): 398-406. PMID: 24723079 pubmed.ncbi.nlm.nih.gov/24723079/.

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

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; 'Upega Tafaʻilagi Suesuega Faʻatoʻaga' upega tafaʻilagi. FoodData Central, 2019.fc.c.c.alda.gov. Avanoa ia Iulai 1, 2020.

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