Maʻi fatu ma meaʻai

O le soifua maloloina maloloina o se mea taua tele i le faʻaitiitia o lou lamatiaga mo fatu faʻamaʻi.

O meaʻai maloloina ma ituaiga olaga e mafai ona faʻaititia ai lou tulaga lamatia mo:

• Maʻi fatu, fatu fatu, ma papala
• Tulaga e tau atu ai i maʻi fatu, aofia ai maualuga suka, toto maualuga, ma le puta tele
• O isi faʻafitauli masani i le soifua maloloina, e aofia ai le maʻisuka ituaiga 2, osteoporosis, ma nisi ituaiga o kanesa

Lenei tusitusiga faia fautuaga e mafai ona fesoasoani e puipuia faʻamaʻi fatu ma isi tulaga e ono aʻafia ai le soifua maloloina o lou fatu. O tagata o loʻo i ai nei le gasegase o le fatu e pei o le fatu paʻu poʻo isi faʻafitauli tau soifua maloloina pei o le maʻisuka, e tatau ona talanoa ma le latou tausi soifua maloloina e uiga i le ituaiga o meaʻai e sili ona lelei. Oe ono manaʻomia le faia o ni suiga i lau taumafataga e le o aofia ai i nei fautuaga.

FUA MA VEGETABLES

O fualaʻau ma fualaʻau e fai ma vaega o le soifua maloloina maloloina. O ni punaoa lelei o alava, vitamini, ma minerale. Ole toʻatele e maualalo le lololo, kalori, sodium, ma le cholesterol.

Taumafa i le 5 pe sili atu tautua o fualaʻau ma fualaʻau i le aso.

Maua atili alava e ala i le 'ai fualaʻau atoa nai lo le inu sua.

FUAFUAGA

Filifili meaʻai atoa-gaosi (pei o le falaoa saito, cereal, masi, ma pasta poo araisa) mo le sili atu ma le afa o lau 'ai saito i aso uma. O fualaʻau gaosi e maua ai le alava, vaitamini, minerale, ma gaʻo oona. O le 'ai tele o fatu, faʻapitoa lava i meaʻai ua maeʻa faʻamamaina (pei o papaʻe papaʻe, pasta, ma mea tao tao) e mafai ona tupu ai le mamafa.

Faʻatapulaʻa gaʻo gaʻo maualuga gaʻo pei o lola pata, sisi masi, ma croissants, ma sosi kulimi mo pasta. Aloʻese mai afifi afifi o loʻo i ai ni vaega hydrogenated suauʻu poʻo gaʻo trans.

'AOTELEINA O TUPE MALOLOINA

O aano o manu, moa, moa o le sami, pi mago, lentil, nati, ma fuamoa o ni puna lelei o polotini, B vitamini, uʻamea, ma isi vaitamini ma minerale.

E te tatau ona e:

• Taumafa ia le itiiti ifo ma le 2 sologa o iʻa maualalo-mercury i le vaiaso.
• Kuka i le taoina, paluina, tunuina, faapusaina, faapuna, po o le faʻaosofia i le microwaving nai lo le falai loloto.
• Mo le meaʻai autu, faʻaaoga laititi ni aano o manu pe leai ni 'aʻano e leai ni aano i ni nai taimi i le vaiaso. Maua protein mai i meaʻai-faʻavae protein meaai nai lo.

O susu ma isi oloa gaosi mai le susu o ni punaoa lelei lea o polotini, kalisiu, le B vitamini niacin ma riboflavin, ma vaitamini A ma le D.

TAMU, Suauʻu, MA KOLESTEROLO

O nisi ituaiga gaʻo e sili atu le maloloina nai lo isi. O le taumafataga e maualuga i le lololo ma gaʻo lololo mafua ai le faʻatupulaia o le suka i ou alatoto (alatoto toto). O lenei mea ua e maua ai i se tulaga lamatia mo fatu fatu, stroke, ma isi tele faʻafitauli o le soifua maloloina. Aloese pe faʻatapulaʻaina meaʻai e lapoʻa i nei gaʻo. O gaʻo e le faʻatupuina ma faʻateleina i le gaosia mai i fualaʻau e maua tele i le soifua maloloina.

E te tatau ona e:

• Meaʻai e tele gaʻo gaʻo e aofia ai meaola e pei o pata, sisi, susu atoa, aisa kulimi, kulimi oona, gaʻo, ma gaʻo gaʻo pei o le puaa.
• O ni suauʻu fualaʻau (niu, niu, ma niu popo) o loʻo iai foʻi gaʻo gaʻo. O gaʻo nei e mausali i le vevela o le potu.
• Faʻatapulaʻa gaʻo trans i le tele e mafai ai i le aloese mai gaʻo hydrogenated poʻo vaega-hydrogenated. Nei e masani ona maua i afifi afifi ma mautu margarine.

Mafaufau e uiga i le mea lenei pe a filifilia se margarine:

• Filifili margarine vaivai (tapu poʻo se suavai) i luga o fugalaʻau laʻau faigata.
• Filifili margarines ma suauʻu fualaʻau suavai o le muamua elemeni. Sili atu lelei, filifili "malamalama" margarines e lisiina vai o le muamua elemeni. O mea ia e oʻo i lalo ifo i le lololo gaʻo.
• Faitau le igoa faʻailoga e filifili ai se margarine e leai ni gaʻo trans.

Trans fatty acid o gaʻo le maloloina e maua pe a oʻo le hydrogenation i le suauʻu fualaʻau.

• O gaʻo lololo e mafai ona siʻitia ai le maualuga o le toto o le LDL (leaga) i lou toto. E mafai foi ona latou tuʻuina i lalo lou maualuga HDL (lelei) cholesterol.
• Ina ia aloese mai gaʻo gaʻo, faʻatapulaʻa meaʻai falai, mea tao fai pisinisi (Donuts, kuki, ma masi), ma margarine malo.

O NISI MANATU E FAUSOLO LELEI AI LOU LOTO

Atonu e te iloa e aoga le talanoa i se tasi e faʻatatau i meaʻai i au meaʻai. O le American Heart Association o se lelei faʻamatalaga o faʻamatalaga e uiga i taumafataga ma faʻamaʻi fatu. Faʻapaleni le numera o kalori e te 'ai ma le numera e te faʻaaogaina i aso uma e tausisi ai le maloloina o le tino. E mafai ona e fesili i lau fomaʻi poʻo le fomaʻi o meaʻai e fesoasoani ia te oe e iloa le aofaʻi lelei o kalori mo oe.

Faʻatapulaʻa lau taumafaina o meaʻai maualuga i kalori pe maualalo i meaai paleni, e aofia ai meaʻai pei o vai inu vaivai ma lole o loʻo iai le tele o suka.

Ua fautuaina e le American Heart Association, o le sodium taumafaina ia le sili atu i le 2,300 milligrams (tusa o le 1 sipuni ti, pe 5 mg) i le aso ma le tapulaʻa lelei e le sili atu i le 1,500 mg i le aso mo le tele o tagata matutua. Tipi i lalo le masima i le faʻaititia o le aofaʻi o masima e te faʻaopopoina i meaai peʻa 'ai ma kuka. Faʻatapulaʻa foʻi meaʻai afifi o iai masima faʻaopopo ia latou, pei o supo i fualaʻau ma fualaʻau 'aina, faʻamaloloina o aano o manufasi, ma isi meaʻai faʻaisa. Ia siaki i taimi uma le igoa paleni mo le sodium mea i le tautua ma ia mautinoa ia faʻalogo i le numera o servings i le koneteina. Vaitau taimi meaʻai ma sua o le tipolo, meaʻai fou poʻo mea manogi.

Meaʻai e sili atu ile 300 mg ole sodium ile tautua e ono le ofi i totonu ole paʻu sodium ua faʻaititia.

Faʻamalositino e le aunoa. Mo se faʻataʻitaʻiga, savali mo le sili atu 30 minute i le aso, i poloka o le 10 minute pe sili atu. Taumafai e minoi ia le itiiti ifo i le 30 minute sili atu, pe a le o uma, aso o le vaiaso.

Faʻatapulaʻa le aofai o le 'ava malosi e te inu. Tamaʻitaʻi e tatau ona sili atu ma le tasi le ava malosi i le aso. E le tatau i tamaloloa ona sili atu ma le 2 ava malosi i aso uma. O le tasi meainu ua faʻauigaina o le 12 aunese [355 milliliters (mL)] pia, 5 aunese (148 mL) o uaina, poʻo le 1 1/2-aunese (44 mL) fana o le 'ava malosi.

Meaʻai - fatu faʻamaʻi; CAD - taumafataga; Faamai o le alatoto toto - taumafataga; Maʻi fatu fatu - meaʻai

• Cholesterol - togafitiga o vailaʻau

• Meaʻai maloloina
• Iʻa i meaʻai
• Fualaʻau ma fualaʻau
• Lapoʻa ma le soifua maloloina

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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/.

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.

Uepisaite a le US Food and Drug Administration. Le faʻailoga fou ma faʻaleleia o mea moni - o suiga taua. www.fda.gov/media/99331/download. Faʻafou Ianuari, 2018. Avanoa ia Oketopa 4, 2020.