ʻO nā meaʻono no ke kolamu koko kiʻekiʻe i nā kāne: kahi papa inoa o nā huahana a me nā paʻi

ʻO nā hapa kolamu, kahi a ka mea e loaʻa ai me ka nui o ka ʻiʻo, hua a me nā hua o ka wai momona, e hōʻiliʻili ma nā paia o nā ʻalihi. Hoʻomaka nā ʻōnaehana o ka Oxidative, hoʻomohala ʻia ke kīwaha, puka ʻole nā ​​plakē i ka lumen o nā kīʻaha koko. Hoʻonui kēia i nā hōʻeha o nā clots koko, hoʻopiʻi ka naʻau a me nā maʻi ʻē aʻe o ka cardiovascular.

ʻO kahi kīʻai me ka kiʻekiʻe o ka cholesterol i nā kāne ke ʻano o ka therapy paʻakikī e hoʻomaikaʻi i nā lipoproteins density kiʻekiʻe a haʻahaʻa.

ʻO ka mālama kūpono e pale aku i ka pilikia o ka holomua o nā hoʻopiʻi cardiovascular, hoʻomaikaʻi i ke ʻano o ke ola a hoʻonui i kona lōʻihi. No ke koho ʻana i kahi meaʻai kūpono, e hōʻike ʻia e nīnau aku i kahi mea hoʻomaʻamaʻa kūpono, ʻano mea hoʻomaʻamaʻa, cardiologist. E makaʻala i ka meaʻai meaʻai lapaʻau No. 10.

ʻO nā kumu nui o ka meaʻai

Pono e aʻo i nā huahana i ʻae ʻia a pāpā ʻia, hoʻoponopono i ka ʻai. Hoʻomaopopo i ka hana kino kino, hele wāwae i kēlā me kēia lā i ka ea hou, e nānā i ka noho inu ʻana. Nā mākeke kapu no ka koleke kiʻekiʻe o nā kāne:

• hoʻokaʻawale i nā meaʻai momona mai ka holoholona holoholona: pipi, pipi, ʻikena,
• nā kīʻaha pinepine ʻole, a me ka pāʻina: a hiki i ka 4-6 mau lā i ka lā, i nā wahi liʻiliʻi,
• koinaa pihaa, pau.
• ʻaina ʻaina māmā ma hope o 3-4 mau hola ma mua o ka hele ʻana e hiamoe,
• ka hōʻole ʻana i nā huahana semi-oti, sausages, sausages, smats heat, sweets,
• ho'ēmi waiwai momona
• e hoʻohana i nā aila ʻaila no ka ʻaina lole, mai hoʻohana no ka kāwili ʻana. Hoʻonui nui nā meaʻai iʻa i ka cholesterol atherogenic,
• ka hoʻohana ʻana o nā huahana waiū haʻahaʻa,
• ka hoʻomaka ʻana i ka ʻaʻaʻai o ka wai a me ka iʻa kai,
• ke hoʻohuli ʻana i nā mea momona momona me ka momona,
• hōʻole no ka inu ʻana, ka mea e komo ai ka caffeine, ka mea inu wai, ka uahi ʻana.
• pono e kau pono nā kāne ma kau i nā hōʻailona maʻamau.

Inā hiki, pono ke haʻalele ʻia ka meaʻai o ka holoholona holoholona a hoʻololi i ka mea kanu e kanu ai i ka lāʻau. Inā ʻike ʻole ʻia kēia koho, e noi ʻia e nā kīʻī holoholona holoholona e hoʻopau ʻia ma mua o 3 mau manawa i ka hebedoma.

Nā huahana huahana

ʻO ka meaʻai no ke kolamu kiʻekiʻe ma nā kāne e pono e hoʻomaopopo i ka mea maʻi. ʻO ke kumu o ka meaʻai, ʻo ia nā mea kanu mea kanu: nā mania, ke kō, nā hua a me nā mea kanu, nā hua ʻai, nā huaʻai, nā ʻuala, nā hua, nā hua tasi, nā huaʻai, nā ʻōpala a pau.

• ʻO ke kumu nui o ka protein ka legumes, nā pīpī liʻiliʻi haʻahaʻa, nā iʻa, ke kō ʻīwī. ʻAi ʻia ka ʻiʻo i ka palaoa, hoʻomoʻa ʻia, ʻano a puaʻa, ʻaila ʻole. Hoʻohana ʻia nā lau momona hou a i hoʻoliʻiliʻi paha.
• ʻO ke ʻano maʻamau o kēlā me kēia lā nā kekona i nā kāne a hiki i 50% o ka meaʻai. Hoʻohana i ka sereal palaoa piha, pasta, cereals.
• ʻO ke kōpī keʻokeʻo he huahana maikaʻi ʻole e pono ke hoʻololi i ka palaka a iʻa niu, a i ʻole ka stevia.
• ʻO ka hoʻonohonohoʻana o ka berena me ka palaoa rye me ka bran, ka laʻina o kēlā me kēia lā no kahi kāne ʻaʻole heʻoi aku i ka 200 pākaha.
• Kī ʻia nā hua moa a hiki i ke kuke ʻana, ʻai wale nō ka protein.
• ʻO nā huahana susu, hāʻawi ʻia ka makemake i ka wai piha, ʻaʻole i ka waiū pasteurized (ʻoi aʻe ka waiu kao), nā huahana wai momona me ka haʻahaʻa haʻahaʻa o nā momona momona.

Loaʻa nā pōmaikaʻi waiwai nui mai ka lau iʻa a i ʻole ka mea ʻala ʻole me ka ʻaila ʻole, me ka hoʻohui o nā greens. ʻO ka papaʻai me ka kolamu kiʻekiʻe o nā kāne e komo i ka hoʻohana pilikino ʻana i nā legumes. ʻO ka hoʻohanaʻana i kēlā me kēia lā i ka buckwheat, millet, nā oats i hoʻōho i nā metabolid lipid, kahi o ka LDL a me HDL.

He aha nā momona e pono ai?

ʻO ka momona ka momona i ka momona, ka hao zinc.ʻAʻole e like me nā meaʻai o ka holoholona holoholona, ​​loaʻa lākou i nā mea waiwai nui: folate, potasi, a me ka fiber. ʻO nā ʻike e pili ana i nā ʻelele o kēia ʻohana kanu.

• ua hoʻohana ʻia ka hoʻohana ʻana i nā lā i nā pīpī, nā līpī, nā bean, nā pī,
• huʻamaʻa ʻole nāʻu i nā paʻakai a me nā momona momona, ʻaʻohe kololo i loko o ia mea,
• ʻo 300 ka palena maʻamau i nā kāne no 300
• Hiki i nā "legage" ke kāwili ʻia i loko o nā ʻono o nā kāne a pau o nā makahiki āpau e ʻai me ka leʻaleʻa.
• e hōʻemi i ka hopena o ka hoʻomake ʻana o ke kōkō, ua hoʻomoʻi mua nā huahana i ka pō i ka wai me ka hoʻohui ʻana o ½ punetēpē o soda.

ʻO ka hoʻokomoʻana i nā legumes i ka papaʻai i kēlā me kēia lā e hoʻāla i ka kolamu, nā hōʻailona wailua o ke koko, e hōʻemi ana i ka hanana o ka prediabetes.

Haleloia

Ka waiwai ʻo Flaxseed i ka momona soluble, e kāpae i ka koleko "maikaʻi" me nā feces, a pale i kona re-metabolism i loko o ka ate. ʻO ka hoʻonohonohoʻana o nā hua i nā pōkole alpha-linolenic pōkole (omega-3), kahi e hoʻololi ai ke kino i nā moʻo lōʻihi lōʻihi.

Pono kēia mau mea no ka normalize i ka kolamu, e hoʻonui i nā kīʻaha koko, e hoʻolohi i ka nui o ka hoʻokaʻawale o ka cell (pale i ka maʻi prostate i nā kāne).

ʻO ka inikua o kēlā me kēia lā no ka male ikaika ka 2 mau punetēna. E hoʻomaʻamaʻa i ka bioavailability (assimilation), ʻūhā mua nā hua i loko o kahi kōhei. Hoʻohui ʻia ka huahana pau ʻole i nā cereals, smoothies, soups, stews, huʻu ʻuala, etc. ʻAʻole e like me ka flaxseed, ʻo ka pāla flaxseed aia nā omega-3 mau mea momona momona. No laila, ʻo nā hua a pau he waiwai maikaʻi loa a hoʻohana pono no nā kāne me ka LDL kiʻekiʻe.

ʻO kaʻai no ke kolamu koko nui

Ua hoʻohana maikaʻi kā mākou poʻe heluhelu iā Aterol e hoʻohaʻahaʻa i ka cholesterol. Ke ʻike nei i ka kaulana o kēia huahana, ua hoʻoholo mākou e hāʻawi iā i kou makemake.

ʻO nā pinepine pinepine mai nā ʻaoʻao TV a mai nā poʻo inoa o nā ʻatikala a mākou e lohe ai e pili ana i ka cholesterol weliweli. Ke ʻōlelo pū nei kāu kauka e pili ana iā ia, a ʻo kahi hoa noho me ka cholesterol kiʻekiʻe i ka haukapila. He kūpono ke hoʻomaopopo ʻana i ke kumu e pōʻino ai ka hoʻonui ʻana iā ia, a ʻo ka mea nui, ʻo ka mea e kūʻai ai i ka kolesterol e kōkua ai e noho kino.

ʻO ka pōʻino o ka hoʻonuiʻana i ka cholesterol

ʻO ke ʻano o ke ʻano o ka mana: nā hana kūlohelohe, nā kīʻaha kai, ʻoihana a me ka meaʻai wikiwiki e hoʻoulu pinepine ai ka pae kolamu ma luna o ka 5 mmol / L. ʻAʻole hiki i ka nui o nā wai ona ke neʻe i loko o ke koko no ka manawa lōʻihi, hoʻomaka ka cholesterol me ke pili ʻana i nā paia o nā kīʻaha koko, e hoʻohālikelike ana i nā kolamu "waiho kālā" i kapa ʻia he plaques. Inā ʻike ke kauka loaʻa iā ia kahi pōpoki ma kahi hoʻokahi - i ke ʻano o ka pili ʻana o nā moku āpau, i kekahi pae a i ʻole kekahi, no ka mea ke kahe o ia koko - me nā kolamu kiʻekiʻe. ʻO ka plakika ka nui o ka kolamu, ʻoi aku ka liʻiliʻi o ke koko ma kēia wahi. Ina he ipu e hanai i ka naau, alaila, eha ka puuwai i ka naau, ina he ipu o ka lolo, alaila e make ka haahaa i ka eha, i ka pupu ana o ka hoomanao ana a me ka poii. ʻOi loa ka hoʻopau ʻia o nā ʻōpala āpau mai ka koloka kiʻekiʻe, ʻoiai ke kino - ma hope o ka mea āpau, e hānai pū ana ia i ke koko ma o nā kīʻaha koko i hoʻopā ʻia e nā paila.

Nā hiʻohiʻona huina

ʻO kahi pāʻina me nā kolamu kiʻekiʻe kiʻekiʻe ke kāhea ʻia ʻana i ka Mediterranean. ʻO kāna mau kumu nui, ʻo ia kekahi mau ʻāpana o ka kai ma ka hebedoma, ʻano haʻahaʻa ka momona o ke kō, nā lau momona hou i hui pū ʻia me ka aila ʻoliva, nui nā hua. ʻO nā lula nui o nā meaʻaiʻai no ke kolamu kiʻekiʻe, ʻoi aku hoʻi i nā kāne a me nā wahine ma hope o ke kanalima makahiki, hiki ke hoʻonohonoho ʻia e like me kēia:

• ʻai ma nā ʻāpana liʻiliʻi, a ʻehā mau manawa i ka lā,
• ho'ēmi i ka hoʻohana ʻana o ka paʻakai i ka hoʻomākaukau - e hoʻomoʻa i ka wai ma hope o ia iho a hana i ka kaumaha ma luna o ka puʻuwai,
• kūʻokoʻa i ka palaoa a i ka uahi. ʻAi ʻia ka meaʻai e kālai ʻia, ʻai ʻia, ʻala ʻia a ʻūlua ʻia. ʻO ka mea hou aʻe a me ka manawa kūpono e hoʻomaʻamaʻa i ka papa hana, hiki iā ʻoe ke hoʻohana i kahi pālahalaha ʻo Teflon-coated pan. Hāʻawi ia iā ʻoe e kuke i ka huahana ono a me ka olakino maikaʻi me ka ʻaila ʻole, i ka hoʻomaʻamaʻa ʻia.
• hoʻopau i nā huahana huahana - sausages, nā meaʻai kēkahi, nā meaʻai wikiwiki. ʻO kēia mau huahana āpau no ka uku palena ʻole e kūlike me ka ʻiʻo a me ka hoʻowahāwahā. I ka papa ma lalo nei hiki iā ʻoe ke ʻike he mau hoʻopaʻa moʻolelo lākou no ka cholesterol.

ʻO nā huahana a pau no ka meaʻai kūpono me ka cholesterol kiʻekiʻe e pono nā mea liʻiliʻi. ʻAʻole pono ke kanaka i ʻoi aku ma mua o 400 mg o ka cholesterol i kēlā me kēia lā, a inā e hoʻokiʻekiʻe ka cholesterol i loko o kahi kāne makua a wahine paha, a laila ʻaʻole ma mua o 200 mg. Nui loa kēia mea, no ka mea, e ʻai mākou me ka hapa ʻekolu o ka momona pono, ʻo ke koena o ka lua-hapakolu ke hoʻokumu ʻia i loko o nā ate a me nā ʻāpana. Ua papa aku ka papa ma lalo nei i ka maʻi kolamu i kekahi mau meaʻai. Ke nānā pū nei i kāna ikepili, hiki iā ʻoe ke hoʻomaopopo pono i nā meaʻai ʻaʻole hiki ke hoʻopau ʻia me ka cholesterol kiʻekiʻe.

Nā meaʻai i kālai ʻia

E noʻonoʻo i nā mea hiki ke hoʻopau ʻole ʻia me ka cholesterol kiʻekiʻe.

• ʻai momona - ka puaʻa, hipa, ka moa - ka duck a me ka soose
• ʻAʻole ʻoi loa ka pāpā ʻana i ka ʻai (offal, kidney, kidney). ʻO lākou ka nui o ka cholesterol nui i ke kolamu,
• ʻaʻa ʻaila - mackerel, herring. ʻAʻole pinepine ʻo ia i ka ʻai ʻana i ka trout, salmon a me nā iʻa momona ʻulaʻula.
• nā huahana momona momona - keʻa home kime home, ka waiū me ka momona momona ma luna o 3.2%, kaʻaila, kaʻaila momona,
• nāʻaila hīnaʻi - ʻaila pāpaʻa, mayonnaise, nā huahana confectionery huahana i loaʻa i ka nui o nā momona trans. Kūleʻa nui lākou i ka kolamu, hoʻonui iā ia a hoʻonui i ka ukana ma ka ate,
• sausages, sausages, sausages, slakes shop - ka ʻenehana o kā lākou hana e pili ana i ka hoʻohui ʻana o ka momona puaʻa a me ka offal, kahi nui o ka kolamu,

Nā ʻĀina huahana

ʻO ka papaʻai, e like me kāu eʻai pono ai no kahi kanaka me ka papa kiʻekiʻe, pono pono e kau ʻia:

• ka nui o nā huaʻai a me nā lau, ma kahi o 400 g i kēlā me kēia lā,
• ʻaila ʻole ʻole - unrefined sunflower, olive,
• Kālea i hoʻomoʻa ʻia
• līwī - ʻuala, ʻūlū ʻia a ʻaihue ʻia.
• nā ʻano haʻahaʻa haʻahaʻa o ka ʻiʻo - moa a me ka huki me ka palahalulu, kelepona, ka liʻiliʻi - ka pipi a me ka veal,
• nā ʻano ʻai momona ʻeke loa - cod, haddock, capelin, pike,
• nā huahana momona haʻahaʻa. I ka manawa like, pono e hāʻawi ʻia i ka makemake i nā huahana me ka momona momona (1.5%, 0,5%) ma mua o ka momona, inā ʻo ka mea hope loa e hoʻoneʻe ʻia i ka momona ma o ka hoʻonui ʻana i nā manaʻo o nā kīmaha.
• nā wai papa ʻaina kao momona - nā kāmole unripe haʻalulu e like me Adyghe, ke kīkī pākī,
• spaghetti - wale nō i ka palaoa durum, pale aku i ka pasta mai nā ʻano palupalu he kumu ia o ka hoʻoweliweli maʻalahi ʻana o nā huela.
• keleawe palaoa, wholemeal, palaoa kāʻai.

Pōʻakahi

ʻAina kakahiaka. ʻO ka paila Millet, pīpī, ma luna o ka wai a i ka wai i ka hapalua me ka waiū a me ka paukena. ʻO ka wai meli, ʻai.

ʻAi awakea Ka moa moa me nā mea kanu (me ka kuhi ʻole, e hoʻoneʻe i ka ʻili mai ka moa, ka pasta mai ka palaoa durum, mai hoʻohui i ka paʻakai i ka pala). Laha i ka paila bakwheat, coleslaw, kākoti a me ka ʻala huiki. ʻUa pipi pipi.

Kai ʻaina ʻO nā kalaka i kālua ʻia - ʻelua mau pā kanu. Bean, kamato a me nā ʻōmole greens. Pāʻai me ka bran.

ʻElua mau hola ma mua o kahi hiamoe / ahiahi ʻaʻai ʻai. ʻO nā keke home.

ʻAina kakahiaka. Casserole tīhi kākele me nā kīhāpai. Kālā me ka waiū 1,5%.

ʻAi awakea Hupaʻi Beef. Durum palaoa pasta me nā lau. Paka i kahi ʻeke piha.

Kai ʻaina Palapala kalima (mai hoʻohui). Seaweed Salad. Ka hua. Kūleʻa papaʻa.

ʻElua mau hola ma mua o kahi hiamoe / ahiahi ʻaʻai ʻai. Niki (hazelnuts, almonds, walnuts). Compote.

ʻAina kakahiaka. ʻO ka makana o Oatmeal me nā hua waina. Sandwich: kīʻaha wholemeal, kākahu keke, kamato, greens. Compote.

ʻAi awakea ʻĀhu hā. ʻO nā mea momona i hoʻomoʻa ʻia, ka pipi pipi, Beijing kāpala a me ka sinetī salad. Pāʻai me ka bran.

Kai ʻaina ʻO ka huluhulu Buckwheat me ka moa.Vinaigrette.

ʻElua mau hola ma mua o kahi moe / kakahiaka ʻaina: ʻāpono, cheesecake i kālua ʻia.

ʻAina kakahiaka. ʻO ka moʻo moa momona haʻahaʻa me nā huaʻai a me ka kime. Compote.

ʻAi awakea ʻO ka maiʻa laulena. ʻO ka paila Barley me nā moʻa moa. Peking salad laila.

Kai ʻaina Kāleʻa mauʻa kāmele me ka ʻuala a me nā lau i kuke ʻia.

ʻElua mau hola ma mua o kahi hiamoe / ahiahi ʻaʻai ʻai. Kefir, nā kuki ʻukena home.

ʻAina kakahiaka. Omelet me nā lau ʻai. Kāpē Nā ʻōwili palaoa.

ʻAi awakea Kāhu me nā hīnaʻi turkey. Spaghetti palaoa Durum. Hoʻokomo ʻia ʻo Haddock.

Kai ʻaina Pilaf me ka ʻalohi. Kāhu a me ka kaloti kāla.

ʻElua mau hola ma mua o kahi hiamoe / ahiahi ʻaʻai ʻai. ʻOkiʻi, ʻāpala.

Pōʻaono (+ awakea pāʻina awakea)

ʻAina kakahiaka. Pau ka paila. Kāpē Sandwich me ka pasta moa home.

ʻAi awakea Pepeiao me nā iʻa keʻokeʻo. ʻO ka huluhulu Buckwheat me ka pipi. ʻO ka beetroot a me ka ʻala huʻu.

Kai ʻaina Nice me nā meaʻai. ʻO ka iʻa paʻakai. Hōʻai Helene. Pāʻai me ka bran. Hōʻalo i nā lau momona hou. Kuʻi i ka paʻu pīkī home. ʻO kahi meaʻono ʻono o kā Tomato i kālai ʻia i ka pēhi curd a me ke kāleka. ʻO kahi kīʻī i loko o kākahu kīʻaha me nā blueberries. ʻOka waina (150-200 ml)

Lāpule

ʻAina kakahiaka. ʻO ka pancakes me ka momona momona / meli / a i ʻole kahi home. Kīwā hua.

ʻAi awakea Hupaʻi Beef. Nā lauala i ka moa.

Kai ʻaina ʻO nā kalaka i kūlū ʻia - ʻelua iʻa i loko o ka lau, turkey. Kāhu a me ka kaloti kāleau me ka kukama.

ʻElua mau hola ma mua o kahi hiamoe / ahiahi ʻaʻai ʻai. Lūkini, cupcake.

I loko o ka lā, ʻaʻohe palena: decoction o nā hua maloʻo, nā huaʻai inu, compotes. Nā huaʻai hou - nā huaʻī, nā huaʻī, nā peaches, nā kukui, nā kukui. Kāpepapa ʻala.

Hoʻopili ʻia nā mālaʻai a pau: unrefined sunflower oil, olive oil, lemon a lime juice.

ʻAʻole paʻakai ʻia nā meaʻai a pau - ʻo ia hoʻi, hoʻohui mākou i ka hapalua o ka paʻakai ma mua o kou makemake. ʻO nā lā mua mua, e like hou ka meaʻai, akā ʻo ka ʻehā nā ʻāpana o ka alelo e hoʻohana koke iā ia. Hoʻomake ʻia nā kīkohu me ka ʻole o ka hoʻohui ʻana i ka mea hana ʻai. Hoʻohui ʻia nā greens hou i nā māla a me nā mea ʻai - parsley, dill, cilantro.

ʻUa pipi pipi

Holo iʻa ka ʻona 600 g (Better - haddock, pollock, hake, cod, pike perch, pike. Kīwīwī - salmon Pink, chum salmon, trout, carp, crucian carp, tuna).

ʻElua mauʻai māmā.

E hele i nā mea āpau ma kahi kaila maʻa maikaʻi. Hiki ke hoʻololi maikaʻi i nā mea kanu. E hōʻalo i nā koena wai nui, ʻoki cutlets. Kuke ʻia i loko o ka paila palaoa no 3-5 mau minuke ma kēlā me kēia ʻaoʻao.

ʻO ka iʻa paʻakai

Steak, a iʻa ke anuanu o 2 cm. (Better: cod. Acceptible: pink salmon, trout, chum salmon)

Ua hoʻohana maikaʻi kā mākou poʻe heluhelu iā Aterol e hoʻohaʻahaʻa i ka cholesterol. Ke ʻike nei i ka kaulana o kēia huahana, ua hoʻoholo mākou e hāʻawi iā i kou makemake.

Hoʻopau i ka steak mai loko o ka friji a lawe i ka mahana o ka lumi, mai paʻakai ma mua o ka kuke ʻana. Hiki iā ʻoe ke hoʻohana i ka Allspice a me ka wai lemon. E hoʻomoʻi i ka pāla grill, e kau i ka steaks i ka diagonally i nā kaula. E kuke no 3-4 mau minuke i kēlā me kēia ʻaoʻao. Inā maloʻo ka steak ma mua o 1,5 cm - ma hope o ka kuke ʻana, e ʻoki i ka wela, uhi, waiho no 10 mau minuke.

Hānau Kāleka Kūʻai

Haka hana manu - ʻelua ʻāpana (ma kahi o 700-800 g).

1 punetēʻa o ka meli

1 punetēpē o ka wai lemon

2 punetēpō o ka soy

3 nā ʻōpio o ke kāleka, minced

Kāpiki kāwele pepa, ʻeleʻele ʻeleʻele.

Hoʻohui i nā mea āpau, hoʻomāliʻi i ka fillet moa mai nā ʻaoʻao a pau, waiho ʻia i loko o ka wai moana no ka liʻiliʻi o ka hapalua hola, ʻoi aku ka maikaʻi i ka pō. E kāʻei i ka fillet me kahi kaula, hana i nā "sausages", waiho i ka pā kui. Kiʻi me ke koena o ka marinade. Kolo i ka ʻalopeke. E hoʻomoʻa i 200 kekona no 20 mau minuke. A laila e wehe i ka foil a waiho i kahi maloʻo i ka umu. Ma hope o ka hoʻomoʻaʻana, e hoʻoneʻe i ke kaula, ʻokiʻoki i ʻokiʻoki.

ʻO nā kuki noatemeal home

Oatmeal - 2 mau kīʻaha

Palaoa palaoa - hapalua o ke kīʻaha

Ka mole - 1 mau hāleʻa

Kālā - ʻelua mau punetēpē

ʻO ka pata maikaʻi maikaʻi - 50 gram

I loko o kahi kīʻaha, e kāwili i ka hua a me ka meli a hiki i ke hoʻopau ʻia ʻana o ka mea hope. E hoʻohui i ka palupalu palupalu, ka meli, ka palaoa a me ka paura hoʻomo. Loaʻa iā ʻoe kahi pēpē sticky. Hana mākou i nā kuki ʻokoʻa mai ia mea, e kau i ka papa palaoa. E hoʻomoʻa i 180 degere no 20-25 mau minuke. Hāʻawi i ka ate i ka maikaʻi ma mua o ka hoʻohana ʻana.

Kahakaha home

1 pākaha o ka waiū pasteurized 1.5% momona

Hoʻopaʻa mākou i ka waiū i 40 mau degere - he wai wela kēia, akā ʻaʻole ka mea i wela. Hoʻokuʻu mākou i ka mea hū, waiho i ka waiū i ka multicooker ma ke ʻano "Yogurt" a i ʻole e hoʻopī i kahi kīʻaha me ka waiū a waiho ma kahi mahana. ʻO ka wā kuke no ka kuki ka 4-8 mau hola. I ka huahana i pau, e hoʻohui i ke kō, nā hua, nā huaʻai eʻono.

ʻO Cholesterol he waiwai ia e hoʻoheheʻe ai ko mākou kino i nā hormones sex a me nā vitamin D, no laila ʻaʻole hiki ke noʻonoʻo maʻalahi ʻia ka hana ʻino. Akā i nā kānaka o nā makahiki pākahi, ʻaʻole pau ke kolamu ma mua o ka manawa, akā e waiho mau i ke koko. ʻO kēlā kolamu e hōʻeha ʻole i nā hōʻailona ʻino i loko o ke kanaka. No laila, he mea nui loa ka hahai ʻana i ka ʻai e hoʻohaʻahaʻa i ka cholesterol, ʻo nā loiloi kumu kahi, a me kahi papa kikoʻī me nā papa inoa, ua wehewehe ʻia ma luna.

ʻO ke ʻano o ka kolamu a me nā kumu no kāna hoʻonui

Pono ke kino i ka cholesterol e hoʻokō i nā kaʻina hana. Me kona mea kōkua, ua hoʻonui ʻia ka ʻōnaehana olakino, ʻano maʻamau ka ʻōnaehana hormonal.

Pono nā kāne i kēia ʻano e hana i ka testosterone. Akā inā kiʻekiʻe loa ka hōʻailona o ka kolamu, e emi ana ke kahe o ke koko, a ʻano puka nā plika atherosclerotic ma nā kīlea. Hoʻokomo kēia mau mea āpau i ka ʻōnaehana cardiovascular.

I nā kāne, ke kumu nui o ka hoʻonui ʻana i ka kolamu ka hōʻino ʻana i nā momona momona o ka hoʻomaka ʻana ʻana o nā holoholona. ʻO nā hana ʻino e like me ka puhi inu a me ka hoʻowahāwahā ʻona e kōkua i ka hōʻiliʻili ʻana o nā mea ʻino i loko o ke kino.

ʻO nā kumuhana ʻē aʻe e hiki ke hoʻonui i ke kolamu koko koko maikaʻi ʻole:

1. ʻano kino
2. hyperglycemia,
3. hypothyroidism
4. ʻopi momona
5. hiʻi ʻana o ka bile ma ka kō,
6. maʻi ʻehā
7. haʻi maʻi
8. ka pohō nui ʻole a i ʻole ka lawa ʻole o kekahi mau hormone.

Kūʻai ka nui o ka kolamu ma ke koko i nā kāne ma muli o ka makahiki. No laila, a hiki i 20 mau makahiki, 2.93-5.1 mmol / L e manaʻo ʻia ana nā hōʻailona alima, a hiki i ka 40 makahiki - 3.16-6.99 mmol / L.

I nā makahiki he kanalima, hiki i ka nui o ka wai ʻaka momona mai ka ʻĀina 4.09-7.17 mmol / L, a i nā kānaka he mau makahiki ma mua o 60 - 3.91-7.17 mmol / L.

Nā hiʻohiʻona o ka meaʻai cholesterol

ʻO ka ʻai me ke kolamu koko nui i nā kāne ke kau nei i ka meaʻai i loaʻa ka hapa liʻiliʻi o nā momona holoholona. Ua kuhikuhi ʻia kahi ʻai hypocholesterol no nā maʻi e loaʻa ka waiwai o ka kolamu ma mua o 200 mg / dl.

Pono e mālama ʻia kahi meaʻai kūpono no nā mahina ʻeono. Inā ma hope o ka mālama ʻana i kaʻai ʻana i ka ʻaila o ka momona o ka waiʻona momona i loko o ke koko, ʻaʻole ia i hōʻemi, a laila ua kuhikuhi ʻia ka lāʻau lapaʻau.

Hoʻokumu ʻia ka Diet no ka kolamu kiʻekiʻe i nā kāne i ka ʻai o kēlā me kēia lā o nā meaʻai i momona, ka momona, nā protein a me nā mea lipotropic. ʻO ke kumu kumu o ka papa ʻaina, nā hua ʻai a me nā mea kanu ʻai. Hiki ke ʻai ʻia i ka ʻai ma mua o ʻekolu manawa i ka hebedoma. Eia kekahi, no ka kuke ʻana, pono ʻoe e hoʻohana i nā ʻano ʻai i ʻai ʻia, ʻūlū ʻia a paʻa paha.

He mea maikaʻi no nā kāne e ʻai i ka iʻa iʻa ʻia. ʻO nā mea inu, pono ke hāʻawi i ka pā ʻōmaʻomaʻo a me ka wai maoli.

Nā kumumanaʻo i nā mea nui e pono ai no ka hypercholesterolemia:

• Lawe ʻia ka ʻai i nā mahele liʻiliʻi i kēlā me kēia 2-3 mau hola.
• E piʻi i ka 300 mg o ka cholesterol i ka lā.
• ʻO ka nui o ka momona i kēlā lā i kēia lā he 30%, nona ka 10% wale nō ka mea mai ka holoholona.
• Koho ʻia ka helu calorie i kēlā me kēia, e pili ana i ka makahiki a me ke pae o ka hoʻoikaika kino.
• Pono e kaupalena i ka paʻakai o ka paʻakai i 5-10 g i kēlā me kēia lā.

Nā huahana kūʻai a hāʻawi ʻia

Me ka kolamu kiʻekiʻe, ʻoi aku ka mea nui e haʻalele i ka nui o nā huahana, ka hoʻohana maʻamau o ka mea e alakaʻi ai i ka pani ʻana i nā kahe koko. No laila, no nā kāne, hiki i ke kauka ke papa i ka ʻai ʻana i nā ʻano momona a me nā moa (ʻōpala, puaʻa, pipi, pipi. Loaʻa nā maʻamau he nui o ka cholesterol i nā momona holoholona, ​​nā ʻili a me nā ʻeha, e like me nāole, ʻeha a me ka ate.

Me ka hypercholesterolemia, ka waiū piha a me nā huahana mai ia mea, ʻo ia ka cream a me ka pata, ua contraindicated. Yolks huaʻai, mayonnaise, margarine, sausages hiki ke hoʻonui i ka nui o LDL.

ʻOiai ke kūpono o ka iʻa, hiki i nā kauka ke papa i ka ʻai ʻia ʻana o kekahi oʻa iʻa aila. No laila, ʻo mackerel, carp, sardines, bream, shrimp, eel, a me ka ʻano aʻe iʻa ka iʻa, ua contraindicated no ka hypercholesterolemia.

E hāʻawi nā kāne i ka mea ʻai i ka meaʻai wikiwiki, i nā ai, i ʻaina, ʻoli a me nā haki. ʻAʻole kōkua ʻia ke hoʻohana ʻana i ke kofe a me nā mea momona maloʻo.

Hiki ke hoʻopau i kēia mau meaʻai no ka haʻahaʻa kiʻekiʻe ma ke ʻano he mau.

1. nā hua kanu (oatmeal, buckwheat, brown brown, oats, bran, hoʻoulu i ka huapalaʻi palaoa).
2. aneane nā ʻāpana a me nā hua āpau,
3. nā lau (ʻōpala, huaʻala, kamato, ke kāleka, kukama, beets, ʻeha, ka ʻona),
4. ʻai momona haʻahaʻa (moa, moa, turet fillet, koniti, veal),
5. nā huaʻai a me nā hua (citrus hua, apple, cranberry, vine, apricot, avocado, figs),
6. ʻāwihi (ʻōʻai)
7. iʻa a me nā mea iʻa lawaiʻa (shellfish, trout, tuna, hake, pollock, pink salmon),
8. greens
9. bean
10. nā huahana paʻakai liʻiliʻi.

ʻO kahiʻaiʻai no ka hebedoma

I ka hapa nui o nā kāne, e pili pū ana ka ʻōleloʻai me ka hoʻohana pinepine ʻana i nā kīʻaha tasteless, monotonous. Akā, ʻaʻole e hiki i ka papa ʻaina o ka lā wale nō ke olakino, akā ʻono a me ka ʻano.

I ka hoʻomaka, ʻoiai ke kau ʻia i ka meaʻai kūpono ʻaʻole maʻalahi. Akā e hoʻolōʻihi ʻia ke kino no ia, a ʻeono ka manawa o ka meaʻai e ʻoluʻolu ai ʻoe i ka pōloli.

Loaʻa ka maikaʻi o ka mālama ʻana i ka papa ʻaina no ke kolamu kiʻekiʻe a ʻaʻole wale ia e hoʻolaʻa i nā metabolidity lipid, akā e hoʻomaikaʻi i ka hana ʻana o nā ʻōnaehana āpau a me nā kino āpau. Ma muli o kēia, ua hoʻihoʻi hou ka kaulike o ka hormonal, ke piʻi nui nei o ka hana o ke kālai ʻana, a lilo ka naʻau a me nā kīʻaha koko a ikaika hoʻi.

E maʻalahi ka hana ʻana i nā menus no ke kolamu kiʻekiʻe i ka kāne. E like paha kēia me ka papa kuhikuhi no ka hebedoma:

I mea e kū ʻole ai ke kiʻekiʻe o ka kolamu, pono e hoʻohui ʻia i ka lāʻauʻai me nā haʻuki a me nā hele ʻana o kēlā me kēia lā. Pono ʻoe e inu i ka wai (ma ka liʻiliʻi o 1,5 lita i kēlā me kēia lā) a ho'āʻo e pale i ke kaumaha.

Pehea ke ʻai me ke kolamu kiʻekiʻe e hōʻike ʻia ma ke wikiō ma kēia ʻatikala.

• Mālama i nā pae o ke kō no ka lōʻihi
• Hoʻihoʻi hou i ka hana insulin pancreatic

Maʻi maʻi maʻi Cholesterol

ʻO Cholesterol (kolesterol) kahi momona momona i ka lipophilic i hoʻoiho ʻia i ke kino o ke kanaka. Aia ia i loko o nā membranes a mālama i ka hana koʻikoʻi i ka hana o ke ʻano kūlohelohe a me nā ʻōnaehana pale.

ʻO ka hoʻonui hoʻonui ʻana o ka waiwai e alakaʻi ai i ka hoʻomohala ʻana o ka atherosclerosis. Inā he 9 mmol / L a ʻoi aku ke kiʻekiʻe o ka cholesterol, a laila loaʻa kahi pilikia olakino. Me ka uku kiʻekiʻe, hoʻolako ʻia kahi papa lāʻau ikaika a me nā lāʻau lapaʻau e hoʻohaʻahaʻa i ka cholesterol haʻahaʻa.

Nā poʻe hōʻikeʻike

ʻAʻole huihue a kolololi i ka wai, a hāʻawi ʻia i nā kino o ke kino e ka launa ʻana i nā wai me ka lipoproteins density haʻahaʻa a me nā haʻahaʻa (HDL, LDL). ʻOi aku ka ʻoi aku o ka LDL kiʻekiʻe, ʻoi aku ka nui o ka loaʻa ʻana o ka pāpaola plas atherosclerotic, no ka mea e hoʻopau ana i nā crystals cholesterol.

ʻO ke kiʻekiʻe nui o HDL e kōkua i ka pale ʻana i nā kahe koko mai ke kolo ʻana a mālama i ka kolesterol mai ka hoʻokū ʻana ma nā paia. ʻAʻole hiki i ke koʻikoʻi o LDL i ka paukū ke piʻi ʻole ma mua o 2.59 mmol / l.

Inā kiʻekiʻe ke kuhikuhi ma kahi o ka 4.14, a laila ke kuhikuhi ʻia ka lāʻauʻai e hōʻemi
pae o LDL. ʻO ka waiwai o ka kolamu holoʻokoʻa i ka wahine a me nā kāne he ʻokoʻa ka:

• a ʻo 40 mau makahiki i ke kāne, ʻaʻole eʻoi aku ka nui o ka cholesterol ma mua o 2.0-6.0 mmol / l,
• no nā wahine ma lalo o 41, 'aʻole e hiki ke kiʻekiʻe kēia mākaukau ma mua o 3.4–6.9,
• a ʻo ka 50 mau makahiki, ʻo ka ʻike ʻana o ka kolamu nui o nā kāne i ʻoi aku ma mua o ka 2.2-6.7,
• ʻaʻole i kiʻekiʻe loa ka pae o ka kolamu nui o nā wahine mai 50 mau makahiki aku ma mua o 3.0–6.86.

ʻO ka nui o ke kolamu koko a me nā makahiki ma nā kāne ke hiki aku a hiki i 7.2 mmol / l, a i nā wahine ʻaʻole iʻoi aʻe ma mua o 7.7.

ʻO kahi hui

ʻO ka hana hōʻeuʻeu o lipid metabolism ka mea kōkua i ka hoʻomohala ʻana i ka atherosclerosis. ʻO nā mea nui i ka hoʻokumu ʻana i nā pōpō kolesterol:

• ka ulaula, inu ana i ka waiwai,
• momona momona
• ʻano noho kino
• pono i ka ai momona i nā holoholona momona.
• hoʻowahāwahā o ka ʻoihana endocrine (maemae mellitus),
• predisposition genetic
• haʻi maʻi

Hiki i nā pōkole kolesterol ke hoʻoulu i nā maʻi o nā moku o ka puʻuwai, ka ʻōpū, ka haʻahaʻa haʻahaʻa, nā palupalu, nā palaka, aorta.

Thoracic aorta

ʻO ka moku nui loa i ke kino o ke kanaka, e puka mai ana mai ka umauma a i ka ʻōpū. Ua hoʻokaʻawale ʻia ia i ʻelua ʻāpana - thoracic a me ka'ōpū. Inā aia he kolamu nui, a laila kāpae ke kolamu ma nā paia o loko.

I ka manawa like, nalowale lākou i ko lākou elasticity, ke aniani o ka lumen o nā moku, aia kahi hopena o ka thrombosis. Hoʻomaʻamaʻa kēia i kahi hōʻeha o ka myocardial infarction, hiki i ka ʻeha. Ke holomua ka holomua o ka maʻi.

Inā hāpai ka cholesterol kiʻekiʻe i ka pae thoracic, a laila hiki paha ke maʻi maʻi. Hiki i kēia mau hōʻailona ke lawelawe ʻia ma ke ʻano he hōʻailona mua o ka cholesterol kiʻekiʻe i ke koko:

• nā hōʻeha ma hope o ka sternum, he mau wā ia, i hala mau lā,
• hāʻawi i ka lima, ka ʻāʻī, ke kua i lalo, i loko o ka ʻōpū o luna,
• hele pū ka kolamu kiʻekiʻe nui e ka kiʻekiʻe systolic pressure,
• ikaika pākaukau ma waena o nā kahua waena ma ka ʻaoʻao ʻākau.
• hiki ke koi ʻia nā kūlana hoʻohuli.

Aorta ʻōpū

ʻO ka kolepa Elevated i loko o ka ʻōpū o ka ʻōpū he maʻi maʻamau. Ka ʻikepili o nā pōpō koleka e alakaʻi i ka calification me kahi paʻa o nā kīʻaha koko. Ma muli o ka hopena o ka metabolism momona momona, ʻike ʻia ka hana o ka lipoproteins low and low low (VLDL).

ʻO ka hoʻonuiʻana i nā pae LDL a me VLDL ma luna o ka mea maʻamau o ka hāʻawi ʻana i ka koluna o nā poli kolesterol. Hoʻopilikia i ka hāʻawi o ke koko i nā papa pelvic, mau haʻahaʻa haʻahaʻa. Me ka kolamu kiʻekiʻe, ʻike nā lālā aortic ʻōpū i ka ʻeha ʻeha e hoʻomaka ma hope o ka ʻai ʻana.

Hoʻolulaha ʻia ka hana o ka Intestinal, ulu pū ka ʻai. Ma muli o kahi kikoʻī kolamu kiʻekiʻe i ke kino, hiki i nā maʻi o nā arteria visceral, peritonitis, a me ka pana ʻole ʻana e ulu ai.

Nā kīʻaha Cerebral

Inā pilikia ka luhi ma waena o LDL a me HDL, me ka nui o ka nui o ka kolamu LDL e waiho ma luna o nā paia o nā kīʻaha koko o ka lolo, a laila hoʻokaʻawale i kona pae koko ma o ka ʻāpana. Hoʻopuni i nā ʻāpana kolamu, ulu nā mea hoʻohui, e hoʻopiʻi ka paʻakai o ka calcium.

Ke kani nei ka ulu ʻana o ka moku, e holomua ana ka atherosclerosis. Ke alakaʻi nei kēia i ka hoʻomanaʻo o ka hoʻomanaʻo, hoʻonui i ka hoʻoluhi, a me ka insomnia. E lilo i mea lahilahi, e hoʻomohala i ka tinnitus, ʻeha, a ʻano loli kāna ʻano.

I ka hui pū me hypertension, kiʻekiʻe i ka kolamu ma ke koko hiki ke alakaʻi i ka pehu, cerebral hemorrhage.

Hiki i ke kolamu neʻe ke hoʻomake i nā maʻi cardiovascular. Ma muli o ka hoʻohālikelike nui o ka haʻahaʻa haʻahaʻa haʻahaʻa, plīkī ʻōpala ma luna o nā moku.

Aia kahi paʻa o ka lumen, hoʻemi ʻia ka kahe o ke koko i myocardium. ʻAʻole lawa ka nui o ka oxygen e komo i ka ʻōpū o ka puʻuwai. E hōʻeha ia i ka ʻeha, hiki i ka hōʻeha naʻau. ʻO nā hōʻailona o ka kiʻekiʻe o ka kolamu o ka "maikaʻi" i ke koko:

• ʻeha ma hope o ka pahu stima i ka ʻaoʻao hema, e pālahalaha ana i ka pūlima lima a me ka poʻohiwi, i hoʻopā ʻia e ka inhalation,
• piʻi ke koko ma mua o ka maʻamau
• ʻaʻano pōkole, māhā,
• nā hōʻailona o ke angina e nānā ʻia.

Nā ʻāpana o nā o nā haʻahaʻa haʻahaʻa

Inā kiʻekiʻe ke kolamu o ke koko, a laila hiki i kēia ʻano ke hoʻopilikia i nā moku o nā wāwae. Aia ʻoi aku ka kiʻekiʻe ma mua o ka mea maʻamau, hiki i nā hōʻailona ke like me kēia penei:

• keakaʻulaʻula, a me ke anu.
• ʻeha me ka wāwae wāwae,
• mokokaike penikala,
• ulia nā ʻōpala trophic ma hope o ka heʻe kino o ka ʻili,
• nā ʻeha o nā ʻokoʻa like ʻana i nā wāwae i ka wā e hele ai a i ʻole ke mālie.

ʻO ka holomua o ka maʻi hiki ke hoʻopilikia i ka hoʻomohala ʻana o ka thrombosis. I kekahi manawa ke kiʻekiʻe nā kiʻekiʻe o ka cholesterol me ka embolism.

Nā lāʻau hīmeni

Inā hoʻonui ka kolamu i kēia mau lāʻau, a laila ʻike ʻia nā pli kolesterol i ka lumen o nā moku e hāʻawi i ke koko i nā keiki. Hāʻawi kēia kūlana i ka kūkulu ʻana o ka hypertension pae lua.

Inā hoʻonui ʻia nā kolamu ma ke kino, a laila hiki ke alakaʻi i kēia i ka infarction o ke keiki. Loaʻa kēia ma muli o ka hoʻokuʻu ʻana o nā moku koko. Hoʻopilikia i ka hāʻawi mai oxygen i nā ʻāpana o nā keiki. Ke hoʻopili ʻia ka lāʻau o hoʻokahi keiki, hoʻomake mālie ka maʻi.

Me ka hanaʻino i nā kīʻaha ʻelua o nā keiki, ʻike ʻia ka hypertension kino e nā loli i ka urine. Ma muli o ka hoʻonui nui o ka kolamu "maikaʻi", thrombosis a aneurysm o nā renal arteri e hiki mai paha.

E kūʻē i ke kua o nā maʻi o ka ʻōpū a ma lalo hoʻi, piʻi i ke koko. Inā hele ka maʻi i ke ala ʻōkuhi, a laila paʻakikī i nā ʻōpala trophic a gangrene paha.

Nā inu olakino

Manaʻo ʻia nā kāne me ka kolamu kiʻekiʻe e hoʻohana i nā mea kanu huaʻai a me nā wai ʻai, nā ʻōmaʻomaʻo, ka wai maʻemaʻe. ʻOi kaila, ka wai, kuke ʻia ke kīlea mai ka papa ʻai i kēlā me kēia lā. ʻO nā mea inu hiki ke inu.

• ka hana pinepine o ka rosehip decoction me ka hoʻohui o ka meli māmā e hoʻolaʻa i LDL, hoʻoikaika i nā kīʻaha koko, e pale ai i ka holomua o ka atherosclerosis,
• huiʻi ʻala o ka ʻōmaʻomaʻo, ka melati, ka ʻāpana pepa a me ka ʻoni.
• ka wai o nā huaʻai a me nā mea ʻai: celery, huaʻala, ʻona, hua ʻōpala, ʻāpala, pā,
• hale kvass home,
• smoothie me nā momona i ʻole a ʻōwīwī paha, kaʻili, flaxseed, cinnamon. Ma ke kumu, hiki iā ʻoe ke hoʻohana i ka oat, bakwheat, almond, popo, poppy milk. Hoʻohui ʻia nā mea āpau, hoʻopiʻi ʻia me kahi blender a hiki i kahi palupalu. Manaʻo ʻia kahi ʻano maikaʻi loa: ʻoi aku i ka manaʻoʻiʻo kaulana, pono e ʻalala pono ʻia ka hoʻonaninani, ʻaʻole inu,
• punch mai ka ʻona, ka lemona, nā ʻomo.

Hoʻopau kūʻokoʻa ka ʻalowa, ʻoi aku hoʻi i ka wā o ke ʻano o ka lāʻau lapaʻau.

Hōʻemi ka haʻahaʻa o ka meaʻai

Hoʻokomo ʻia ka papa kolesterol i kahi papa inoa o nā meaʻai e hoʻonui i nā lipoproteins kiʻekiʻe.Hōʻike i ka hoʻohana ʻana i kēlā me kēia lā, hoʻokomo ʻia i ka ʻai mau:

• loʻa, ʻuala (kālai ʻia i loko o kahi ʻili, ʻoa ʻia, ʻuma ʻia), nā mea kanu, nā ʻoma, nā kukama, nā aniani, ka kāleka,
• nā aʻa a me nā hua laka, ka sesame, ka paukeke, ka lā
• ka pasta a me ka berena, kahi hapa o ka palaoa polemeal palaoa
• wai, green tea, herbal decoctions
• piha hamela
• lawaiʻa ʻaʻa moana,
• almonds, walnuts,
• seasoning a me salad ʻaila e kālele ana ma ke aila a me ka aila linseed, ka wai lemon.

ʻO ka niu a i ʻole ka niu niu, nā lā, lilo ka meli ma ke ʻano he mea hoʻoikaika. Hiki iā ʻoe ke kuke i nā pastry mai ka palaoa palaoa, kahi i hoʻohua ʻia i nā hua maloʻo a me ka bran. Kālai ʻia ka pipi a me ka margarine me ka aʻa manuʻala, ʻoliva, sesame, a me nāʻaila flax.

Nā Hana huahana e haʻalele

Inā ʻaʻole hiki ke loaʻa nā ʻōlelo aʻo mai kahi mea hānai meaʻai a meaʻaiʻai paha, hiki iā ʻoe ke hoʻokau kūʻokoʻa kūʻokoʻa i ka papa inoa o nā meaʻai i pāpā ʻia. Hōʻike ʻia:

• refined nā huahana: ʻaila, palaoa a me ke kō,
• ʻO nā momona: margarine, lard, momona momona,
• hanahana ʻaʻohana, ʻapoʻapo,
• momona momona a me nā huahana waiū-momona: nā kekeʻa, ke kōkī ʻaʻī, ka waiū i hoʻopaʻa ʻia, ʻāmona o kaʻaila, kaʻaila, ka ʻaila,
• Kofe, kaʻaila ʻomaʻi, ka waiʻona, ka momona momona,
• mau mea momona i ka kalapu ʻai, nā mea momona,
• mea momona momona, mayonnaise,
• ka ʻai me nā ʻāpana o nā momona, kahi ʻokiʻoki, nā kīpī a me nā soose.
• uʻa, hāʻawi, ʻaʻa, nā iʻa iʻa (flounder, herring, sardines, cod),
• ʻīwī, french fries, pistachios, mani,
• ʻōmole pata, ʻona.

Pono e hoʻoponopono paʻa i ka kō, nā caviar iʻa, nā pata, kaʻaila. ʻOi ka pipi pipi i hoʻololi ʻia me ke kao kao.

Papa no ka pule

ʻO kahi papaʻai no ka kiʻekiʻe kiʻekiʻe o nā kāne i loko o nā kāne he papa helu papa. E pale kēia i nā mea kīkī ʻole ʻole e nā huahana i makemake ʻole ʻia, e mālama i ka manawa a me ke kālā ma ke ʻano o ke kūʻai a me ka kuke ʻai.

ʻO nā paʻi ʻono a me ke olakino

ʻO ka weheʻana o nā momona maikaʻi a me nā waikawa e pono ai me nā ʻōmehana B, ka ascorbic acid, selenium, chromium. Hiki i kahi mea momona a me nā minerala ke hāʻawi wale i kaʻai piha maikaʻi.

• No ka hoʻomākaukauʻana i ka pala, hoʻohana i nā wai kalo a maʻemaʻe, hoʻohana ʻia ka wai kānana.
• Hāʻawi ʻia ka makemake i ka meaʻai maka, ai ʻole i nā kīʻaha i ka ʻano kuke ʻia. Hoʻomaopopo ʻia ka hoʻohana ʻana o nā meaʻai hou.
• Hoʻolālā ʻia nā huahana Semi i hoʻopau ʻia, ʻaihue ʻia ka meaʻai, me ka pau ʻana o kona mau pono maikaʻi.
• Ma ke kaʻina o ka pāpaʻi a me ka ʻaila, ʻōlelo ʻia e haʻalele i ka hoʻohana ʻana i nā aila. No ka hana ʻana i kēia, e hoʻohana i ka mīkini kākahu kiʻekiʻe me ke kālai ʻole lāʻau.
• No ka hoʻonā ʻana i nā salads a me nā kīʻaha ʻē aʻe, ʻo ka mea kiʻekiʻe wale nō ke kīwī, kāwili iʻa ʻia e hoʻohana ʻia. Hoʻonui ka meaʻai i ka hoʻomaʻamaʻa hōʻailona i ka hōʻailona o ka "maikaʻi" kino, hoʻopilikia i ka nui o ke olakino olakino.

Aia ma kahi o nā hōʻike o ka hypercholisterinemia a me nā maʻi concomitant, hiki i kahi mea hoʻokūkū ke hoʻoponopono i ka meaʻai o kēlā me kēia lā. Hoʻohui maikaʻi ʻia, hoʻohui ʻia nā mea hoʻohuiola biologically.

ʻO 6 mau malama ka lōʻihi o ke olakino. ʻO ke koho maikaʻi loa he pili ola i ke ola pono ʻana i nā kuʻuna i ke ʻano maikaʻi o ka meaʻai a me ke ʻano hana.

Nā meaʻai ʻaina

ʻO ka meaʻai kiʻekiʻe, ʻano ʻokoʻa ka maikaʻi ʻoi aku ka maikaʻi no ka lāʻau lapaʻau a me ka mālama ʻana. ʻO ka hopena me nā peni he pōkole, hōʻailona, ​​loaʻa i kahi papa inoa o nā hopena ʻaoʻao. Hoʻohui i ka hana ʻana i ka wai me ka ukana a me ka hōʻole ʻana i nā hana ʻino e hoʻemi i ka nui o nā lāʻau, a hiki i ka hoʻopau ʻia ʻana o ka hoʻohana.

Naʻi hoʻolika

I mea e hoʻoholo ai i ka kiʻekiʻe o ke koena o ka cholesterol i ke koko, pono pono e hoʻomaʻamaʻa. Hōʻike ka ʻōlelo lipid ma ka like o ka cholesterol, ka LDL a me HDL, triglycerides i ke koko.

Mai kahi hōʻike koko, hiki iā ʻoe ke hoʻopaʻi i ka hoʻoili ʻia ʻana o ka cholesterol "" maikaʻi "(LDL) a me ka" maikaʻi "(HDL). Hoʻokomo ʻo LDL i ka waiho ʻana o nā pākia kolesterol ma nā moku koko, a hoʻoneʻe ʻo HDL i nā mea momona e like me nā mea i kekahi sel i kekahi, e hoʻoikaika i nā paia o nā kīʻaha koko.

ʻO kahi helu kiʻekiʻe o nā triglycerides e hilinaʻi i ka makahiki o ka mea maʻi. Hōʻike ka hōʻike kiʻekiʻe triglyceride i ka hopena o ka ischemia, myocardial infarction, hypertension, atherosclerosis, kahi kipi i nā kīʻaha koko o ka lolo a me nā maʻi koʻikoʻi.

Ma ka haʻahaʻa o ka triglycerides, hiki i kekahi ke hoʻokolokolo i ka ʻāina o nā paleha, ka uaua mākala, a me nā ʻōnaehana ʻai. He mea nui ia e nānā i ke kahe o ke koko. ʻO nā maʻi me ka maʻi maʻi e nānā mau i kā lākou kolamu e pale i nā hōʻeha.

ʻO ka lāʻau koʻikoʻi no ka kiʻekiʻe cholesterol ka mālama ʻana i ka ʻai. ʻO kahi hoʻomaʻamaʻa piha no ka cholesterol kiʻekiʻe e loaʻa i ka hoʻonaʻauao kino. Hoʻomaikaʻi ka Massage i nā moku trophic.

Inā pono, e kuhikuhi i ka lāʻau lapaʻau e kōkua ai i ka haʻahaʻa o ka cholesterol. Hoʻokomo ʻia nā lāʻau lapaʻau nā lāʻau o nā statins a me nā pūʻulu fibrates. Hoʻomaopopo ʻia ka Lecithin e hoʻohaʻahaʻa i ka cholesterol.

Meaʻaiʻai

Me ka kolamu nui kiʻekiʻe, ua ʻōlelo ʻia e hōʻemi i ka hoʻohana ʻana i nā meaʻai i nā momona holoholona. E pili ana kēia:

• nā mea momona momona
• iʻa caviar (ʻulaʻula, ʻeleʻele),
• hua moa
• ake (puaʻa, moa),
• pata, sausages,
• waiū waiū.

ʻO ka ʻai ʻana i kēia mau meaʻai e hoʻonui i kāu kolamu. Hoʻomaopopo ʻia e hoʻokomo i nā huahana huaʻai i loko o kaʻaiʻaiʻai:

• aila ʻaila ʻoliva, hoʻoliʻiliʻi nui ka LDL,
• ʻike ka bran i ka lehelehe, ka mea e pale ai i ka nalo ʻana o ka kolamu ma ka pūpū,
• ʻO ka hoʻohana ʻana i nā hua flax e hōʻemi iā LDL e 14%,
• Hoʻomaopopo ka kāleka no kona ʻano kūlike e hoʻomaʻemaʻe i nā kīʻaha koko o ke kolamu,
• ʻO nā tōmato, ka ʻūhā, nā waiwai e loaʻa ai ka lycopene, e hoʻemi nei i ka kolamu kiʻekiʻe.
• kāʻei ʻano ʻo nā ʻōpio walnuts,
• ʻōmaʻomaʻo a me nā pōkele ʻeleʻele 70% a i ʻole he mea nui nā flavonols a me nā sterol, e hōʻemi ana i ka cholesterol kiʻekiʻe ma 5%.

Ua hōʻike ʻia nā haʻawina ʻo ka ʻai ʻana i kēia mau meaʻai e hōʻemi ana i nā kolesterol kino maikaʻi ʻole, ʻoiai e kū ʻole ana ka HDL.

Aia kahi pilina ma waena o ka cholesterol kiʻekiʻe a me nā maʻi cardiovascular. ʻO ka hoʻohanaʻana i nā lāʻau lapaʻau o ka pūʻulu statin e hōʻemi i ka hopena o nā pathologies cardiac.

t ka neʻe o ke koko ma ka puʻuwai naʻau, hōʻemi i nā koʻi koko, hoʻomaikaʻi i nā rhythms puʻuwai.

ʻO nā lāʻau lapaʻau nā mea kūmole o ka fibroic acid. Kōkua lākou i ka hoʻohaʻahaʻa ʻana i ke kahe o nā triglycerides e komo i ka VLDL, LDL. E hoʻomaikaʻi i ka hoʻoliʻiliʻi a me nā lipid metabolism.

ʻO ka huakai he 50% lecithin. Lecithin i loko o ka phospholipids i komo i ka hoʻoponopono hou i nā cell. Hāʻawi ʻo Lecithin i nā mea kanu i nā kino o nā kino āpau. Ua hōʻike ʻia ka lāʻau lapaʻau e like me ka pale a me ka therapeutic agent ma hope o kahi hōʻeha, me nā maʻi o ka naʻau, nā kīʻaha koko. ʻO ka Lecithin ka mea kanu a me ka holoholona kahi.

Diet no ka kiʻekiʻe cholesterol i nā kāne: ke hoʻohaʻahaʻa i ka papa kuhikuhi kolesterol no ka hebedoma me nā papa ʻaʻa

I ke koko o nā kāne a me nā wahine, hoʻonui ke kolamu nui i ka nui o nā pathologies e like me ka hōʻeha ʻana o ka naʻau, ka maʻi a me ka maʻi paleka. Hoʻokomo ikaika ka hapalua ikaika o ke kanaka no ka mea ola lākou ma mua o ka kūlohelohe e hoʻokuʻu ʻia ma muli o kā lākou penchant no nā momona, nā meaʻai iʻa a me ka waiʻona.

ʻO nā meaʻai e loaʻa ai ka kolamu

Hoʻopilikia ka kolamu i nā kāne me ka hōʻeha, ka puʻuwai naʻau, ka atherosclerosis, ke koko kiʻekiʻe, ke kīʻaha koko. No laila, he mea nui loa e hōʻemi iā ia i kahi pae palekana i ka manawa (awelika 2.93-6.86 mmol / l). Kōkua i loko o kēia kolamu kaʻai, ma mea pono e hoʻopau holo i nā huahana "hōʻeha". Hōʻike ka papa i ka mea kaulana loa i waena o nā kāne:

Nā Hana Kūʻai Kūkala

Aia nā huahana no ka hoʻohaʻahaʻa i ka cholesterol. Mālama lākou i kahi pae maʻamau me ka ʻole o ka hānai ʻana. Ke hiki ʻole ma ka hoʻohana ʻana i nā meaʻai olakino hiki ke hoʻohaʻahaʻa i ka kolesterol, akā e ʻokoʻa pū i kāu meaʻai. I ka manawa like, mai poina e pono ʻoe e hāʻawi aku i ka makemake i ka ʻohu, ka palaoa, ka kuke. ʻO ka ʻai no ke kolamu kiʻekiʻe i nā kāne e hoʻokomo i nā huahana aʻe:

ʻAiwai ʻaʻano

Diet me ka kolamu, ma ke ʻano he kānāwai, ʻaʻole e hoʻopakele inā hoʻomaka ka maʻi. No ka hoʻolilo i kahi maʻi hoʻomāeʻa, pono ʻoe e makaʻala i kahi manawa lōʻihi i ke kauka nāna i kuhikuhi i ke kanaka, i ka mea e pono ai i nā meaʻai kūpono, nā hoʻohana ʻana i nā mea paʻakikī paʻakikī, nā mea hoʻohui kai. I ʻole e hoʻohaʻahaʻa i ka cholesterol o ke kāne no nā makahiki he nui aku, ʻoi aku ka maikaʻi o ka ʻike koke ʻole i ka mea e ʻai ʻia a me ka hiki ʻole.

Nā manaʻo a me nā menus meaʻai no ke kolamu kiʻekiʻe i nā kāne

I ka hoʻomaka ʻana o nā kāne e loaʻa nā pilikia olakino, hele pinepine ka maʻi ma ke kīʻaha koko a me ka puʻuwai, i paʻakikī e ka neʻe ʻana o ke koko, ka pōkole o ka hanu a me ke kaumaha. I ka wā o ka hoʻokolohua, hiki i kēlā me kēia mau maʻi ke lohe i kahi maʻi ʻinoʻino - kahi hoʻonui i ka kolamu.

Hoike ʻike

ʻOiai ke kāne ma ka papa o nā ʻōpio a me nā hana, kolamu surplus i loaʻa mai i nā meaʻai "ʻaʻohe maikaʻi" ʻaʻole i hoʻopōʻino i kona olakino. I kēia manawa, hiki i ke kino ke kāohi i nā mea āpau ma luna ona, mālama i nā pae kolane ma loko o nā palena maʻamau.

Akā me ka wā kahiko a ʻaʻahu ʻole hiki ke hoʻopau ʻia nā hana kūlike i nā ʻōnaehana hoʻoponopono, pilikia ke kūlana ma kahi ʻano maʻalahi, pono ʻole a i ʻole ka nui o ka meaʻai, a me nā hana maikaʻi ʻole.

A ʻo kahi hopena, ke pale aku nei i nā pūhui kolamu ma ka kahe, ke ʻano o ka plak atherosclerotic, hōʻemi ka kahe o ke koko a hōʻemi ka ʻenehana olakino maʻamau.

Hiki i ke kanaka ke hoʻohaʻahaʻa i kāna kolamu me kekahi mau ʻoihana paʻakikī, kahi e loaʻa ai ka meaʻai kūpono, e alakaʻi ana i ka nalo ʻana o ka momona momona o ka subcutaneous a me ka hoʻohiolo ʻana o ka hana metabolidity.

I ka waiho ʻole ʻana o ka wai kaila, ka hōʻole ʻole i ka hoʻohana ʻana i ka waiʻona a me ka pia a me ka hoʻomaʻemaʻe maʻamau ʻana i nā kīʻaha koko - e ʻike ʻia ka hoʻomaikaʻi ʻana. E hoʻomaʻemaʻe i nā moku, pono pono ʻoe e pili i ka meaʻai i huki ʻia no nā kāne, e noʻonoʻo ana i nā makahiki āpau a me nā hiʻohiʻona wahine.

Nā mea pilikia e hoʻonāukiuki i ka hoʻonui ʻana o ka cholesterol i ke koko:

• Laula
• Kāne kāne