He aha nā mea momona e hiki ai iaʻu ke ʻai me ka cholesterol kiʻekiʻe?

ʻO ka poʻe e loaʻa nā kiʻekiʻe o ka kolamu ma ko lākou koko e nīnau mau inā paha i hāʻawi ʻia kahi papa kolala kino a ka ʻono piha ʻana i nā mea kuka a me nā kō i loaʻa mai ka papa. Ka ʻike ʻana i nā mea momona ʻaʻole i loaʻa nā lipoproteins, hiki iā ʻoe ke ʻike pololei i ke ʻano o ka mea ʻono ʻole i hoʻopōʻino i kou olakino.

ʻO nā mea ʻai e pāpā ʻia i ka ʻai me ka cholesterol kiʻekiʻe

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.

I nā makahiki i hala iho nei, ua mahuahua ka nui o nā make mai nā maʻi vascular koʻikoʻi o ka puʻuwai a me nā ʻili e pili ana i ka hoʻonui ʻana o ka cholesterol i ke koko. ʻO nā hōʻeha a me nā puʻuwai puʻuwai e ulu aku i nā wā liʻiliʻi. I ke ola luhi, ʻaʻole i loaʻa i kahi kanaka i ka manawa e mālama ai i kona olakino. Eia kekahi, ʻike ʻia nā hōʻailona o ka cholesterol kiʻekiʻe e ka maka. ʻO ke kumu no kāna hoʻonui e waiho i nā mea maikaʻi o ka palaka maikaʻi a i ʻole ka hoʻolaʻa ʻana i nā momona momona. ʻO kēlā me ke kumu o ka hoʻonui ʻana o kona pae, ʻo ke kumu o ka mālama ʻana i ka meaʻai kūpono.

He aha ka cholesterol?
ʻO nā kumu maʻi
ʻO ke kumumanaʻo o ka meaʻai maikaʻi me nā kolamu kiʻekiʻe
ʻAʻohe meaʻai ʻole i ka meaʻai no LDL kiʻekiʻe

E ʻike mākou i ke kumu o ke kolamu a no ke aha e ala ai. E noʻonoʻo i nā mea pilikia e hoʻonui ai iā ia. ʻAʻole hiki ke hoʻopau ʻia nā meaʻai me ka cholesterol kiʻekiʻe. Pehea e kuke ai i ka meaʻai e hoʻemi i kona kiʻekiʻe. E noʻonoʻo i kēia mau pilikia.

Hiki paha ke ʻai i nā ʻono?

Mai haʻalele piha i ka mea ono. ʻO ke kō ka kumu ke ala o ka hūnā. ʻAʻole ʻia ʻo ia ke kuleana no nā pae kiʻekiʻe kiʻekiʻe o ka cholesterol. Akā hiki i nā hāmeʻa o nā holoholona i hoʻokiʻekiʻe i ka pae ʻae ʻia i nā kiʻi koʻikoʻi. ʻO ka hana maʻamau o nā mea ʻono he kōkua i ka hoʻohemo ʻana o nā palakela kolesterol, a ma hope ke hoʻomohala ʻia o ka vascular atherosclerosis. Akāʻo ka glucose ka mea pono no ka hana maʻamau o ke kino. No laila, pono ʻoe eʻai i kēlā mau huahana momona i hana ʻia ma nā mea kūlohelohe wale nō.

ʻAʻohe o ka Sugar i kona ʻano maikaʻi ʻole i ka cholesterol. No ka hōʻemi i ka pae o LDL a me HDL, ʻaʻole pono ʻoe e hoʻololi wale i nā mea leʻaleʻa maikaʻi me nā mea olakino, akā e hoʻololi maoli i kou ʻano.

He aha ka cholesterol?

ʻO kēia waihona he kumu momona-momona. Hoʻohana ʻia ka hapa nui o ia mea ma ka ate, a ʻo 20% wale nō ka meaʻai mai ka meaʻai. I loko o ke koko, lawe ʻia ma ke ʻano o nā pūhui ʻelua. ʻO kekahi o lākou he lipoproteins low density (LDL), i kapa ʻia ʻo ka cholesterol kino. ʻO nā hapa'ē aʻe he lipoproteins density kiʻekiʻe (HDL), i ʻike ʻia ʻo cholesterol maikaʻi. Me kahi hoʻohālikelike hewa ʻole o kēia mau māhele, i hui pū me ka nui kiʻekiʻe holoʻokoʻa, hoʻomohala nā maʻi cardiovascular. Hoʻopau ka HDL i nā lipoproteins haʻahaʻa palupalu loa i ke kino.

Eia nō naʻe, pono ke ʻano o ke kino i kēlā me kēia mau mea, he pono kona mau ʻano pono. Loaʻa ka cholesterol maikaʻi (HDL) i ka hana o ka momona, nā mea laʻa a me nā protein. Mālama ka HDL i ka lawe ʻana aku i nā pākī wai ma ka ʻaoʻao o loko o nā moku koko. Hoʻokomo ʻo LDL i ka hoʻokumu ʻana o nā hormones sex, kōkua i ka lolo. Hoʻonohonoho ka ʻenemi i kahi hoʻonui o LDL i nā wahine hāpai - pono ia no ke hoʻokumu ʻana o ka plasenta.

ʻO ka "hewa" kolamu ka hana ʻana i ka membrane (membrane) o nā ʻāpana e hana i ko mākou kino. ʻO ke kumu o ka membrane e hilinaʻi i ka ʻike o kēia LDL. Ma muli o ke membrane ikaika, ʻaʻole i komo nā mea i nā loko o ke kō. ʻO kahi waiwai maikaʻi loa o LDL ʻo ia me ka piʻi nui o ka pae, hana lākou i nā plas atherosclerotic a hoʻonui i ke koko. ʻO ia ke kumu i nānā ai nā kauka i ka ratio o LDL i HDL. Ke ʻōlelo nei i ka pae o ka kolamu, maʻamau lākou i ka maʻamau. Inā i hāpai ʻia ma muli o HDL, a i ʻole LDL i loko o nā palena i manaʻo ʻia, a laila ʻo ia ka hana. ʻO kahi hōʻailona hōʻailona e hoʻonui ana i ka kolamu nui ma muli o LDL. Kuhi kēlā mau waiwai i kahi pilikia o ka maʻi cardiovascular.

ʻO nā kumu maʻi

Hoʻonui ka LDL i kahi ala kūpono ʻole:

ʻO ka ulaula a me ka waiʻona e hoʻonāukiuki i ka kūkulu ʻana o ka paia vascular. I kēia mau wahi, e iho ana ke kahe o ke koko, i mea e hoʻokumu ai i nā kika o ke koko.
ʻO ka hapa o ka haʻuki.
ʻO ke ola maʻalahi a me ka nele o ka hoʻomaʻamaʻa e alakaʻi i kahi hoki lohi a hōʻeha i ke koko.
ʻO kahi momona homdominal.
ʻO kahi mea hoʻoilina e hoʻouna i kahi gen abnormal e kuleana no ka hoʻonui ʻana i ka LDL. Inā nui ka cholesterol o ka ʻohana, a laila e pilikia ana ka mea maʻi.
Naʻi maʻi mellitus.
Kūpono o nā kuhi thyroid.
Kaʻai ʻana i ka nui o nā meaʻai i loaʻa nā momona momona saturated.
ʻO ka nele o nā meaʻai e hoʻonui ai i ka cholesterol maikaʻi (HDL). ʻO kēia kaʻai i nā mea momona a me nā momona momona unsaturated.

ʻO ke kaumaha, ke ola kūpono ʻole, ka hui pū ʻana o nā mea pili i ka hopena o ka momona metabolism, hoʻonui ʻia LDL.

ʻO ke kumumanaʻo o ka meaʻai maikaʻi me nā kolamu kiʻekiʻe

ʻO kahi meaʻai me nā mea maʻalahi e hiki ke hana i nā mea kupanaha. ʻO ke ʻano o ka mālama kaiʻai ʻana e kaupalena i nā meaʻai a loko o ka cholesterol a me ka hoʻopuka ʻana mai i nā momona momona o polyunsaturated i loko o kaʻai. Ma hope o kahi kīʻai, pono ʻoe e hōʻemi i ka nui o nā mea momona i hiki ke mālama i ka nui o ka momona. ʻAʻole hiki iā ʻoe ke haʻaleleʻokoʻa iā lākou. ʻO ke kānāwai maʻamau o ke kau ʻana i ka meaʻai. Hoʻohui i ka hoʻopiha ʻana i nā meaʻai "maikaʻi" pono e hōʻemi i ka nui o nā kaloli. Ma ka hoʻololi ikiʻana i ka nui a me ka ʻike o ka calorie o nā huahana, hoʻokō lākou i ka kolamu haʻahaʻa a me ke kaumaha.

Hoʻokomo ke kolololi i ke kino me nā huahana holoholona. Eia naʻe, ʻo ka ʻai e pili ai i ka hoʻoneʻe wale ʻana i nā meaʻai i papa ʻia, akā ʻo ke ala hoʻi i mākaukau ʻia.

ʻAʻole pono ke ʻai i ka meaʻai! Ma ke kaʻina hana o ka kāwili ʻana, ua hoʻokumu ʻia nā carcinogens, a hāʻawi i kahi hoʻonui i LDL. E hoʻomoʻi i nā ʻūpī, hoʻomoʻa, kālua ʻia i ke ahi a i ka umu, ʻai ʻia paha.

ʻAʻohe meaʻai ʻole i ka meaʻai no LDL kiʻekiʻe

Hiki i nā poʻe me ka cholesterol kiʻekiʻe ke hoʻopau i ka 300 mg i kēlā me kēia lā, a me ka nui o ka paona a me nā maʻi cardiovascular - 200 mg i kēlā me kēia lā. Koi aku nā Nutritionists i nā meaʻai e ʻai ʻole ai me ke kolamu kiʻekiʻe. ʻO ka papa inoa o nā meaʻai i pāpā ʻia me nā kolamu kiʻekiʻe e pili ana, ʻo ka mea mua, ʻo ka ʻona holoholona:

ʻO ka pipi kahi nui ka kiʻekiʻe o ka cholesterol maikaʻiʻole. 100 mg o ka huahana he 100 mg.
ʻO ka momona momona kālua ʻia he 120 mg, a me nā pālepa palemaloke he 70 mg o ka cholesterol ma ka 100 gram o ka huahana. Akā, he waiwai lākou i ka protein a me nā minela. No nā pahuhopu meaʻai, ʻae ʻia ka hoʻohana ʻia ʻana o nā lehele maloʻo e like me Mozzarella, Feta a ʻo Brynza. Loaʻa i ka moa Adyghe nā waiwai keu. Mahalo i ka hui pū ʻana o ka pipi pipi a me nā hipa hipa, hoʻohua mau ʻia ʻo LDL.
Hoʻoikaika i kaʻaila LDL maikaʻiʻole. 100 kalona ka nui o 70 mg o ka cholesterol. No laila, ʻaʻole ʻae ʻia kā lākou hoʻokaʻawale ʻana.
Butter, mayonnaise, ʻona ʻaʻa hiki ke hoʻōla i ka kolesterol maikaʻi ʻole.
ʻAʻole hiki iā ʻoe ke ʻai i ka honu. Loaʻa iā lākou he 150 mg no 100 grika o ka huahana. Ua hōʻoia pinepine ʻia nā noiʻi ʻana e nā poʻe ʻepekema ʻAmelika inā ʻaʻole nā mea honu i kēia hihia.
ʻAʻole hiki ke hoʻohaʻahaʻa i ka kolamu inā eʻai i nā pale, nā pēpē a me nā moʻa. Kū lākou ma ke poʻo o kahi ʻano i loko o ka manaʻo o kēia mau mea. Ke papaʻi nei nō hoʻi ka hoʻokaʻawale ʻana iho: sausages, ham a me kahi ham.
Mea momona momona - puaʻa, hipa.
I ka manawa maʻamau, ʻaʻole hiki iā ʻoe ke ʻai i ka hua me ka hoʻonui ʻana i ka LDL. Nui maoli lākou i ka cholesterol a maikaʻi hoʻi. I ka manawa like, ʻo ka lecithin i kā lākou hui kāohi i ka LDL. Hiki iā lākou ke hana ʻino iā lākou iho, akā ma ke ʻano o ka hoʻomākaukau. ʻAʻole hiki iā ʻoe ke ʻai i ka hua iʻa, akā ʻīpī kuhi a i ka moderate ʻaʻole lākou e hōʻino.
ʻIli kuke, kokaʻa, keke kālepa i loaʻa nā momona f.
Pono ka momona o nā holoholona e hoʻopau ʻia me ka momona o ka lau. Hōʻalo ʻia ka aila ʻaila.

Hoʻokomo pū nā meaʻai LDL kiʻekiʻe i nā momona trans - margarine, aila aila. Ua momona lākou i ka momona momona i loaʻa e ka hydrogenation e hōʻemi i ke kumukūʻai a hoʻonui i ke ola o ka noho. I ka wā hana, ua kāwili ʻia ka aila ʻaila maikaʻi me ka nickel oxide (catalyst) a ninini i ka mea hana. Ma ke ala aʻe, hoʻohālikelike ʻia me ka hydrogen a hoʻomoʻa i ka 200-300 ° C. Hū ʻia ka huahana hina kūlohelohe, a pā a ʻohe ke kō e hoʻopau i ka ʻono maikaʻi ʻole. Hoʻopili ʻia nā kala a me nā ʻono ma ka hopena o ke kaʻina.

ʻAʻole hoʻokomo ke kino o ke kanaka i nā lehelehe trans, no laila hoʻokomo lākou i nā membrane cell ma kahi o nā momona saturated. Ma hope o ka ʻai ʻana i ka margarine, piʻi aʻe ka cholesterol, e emi ana ke ʻano make.

ʻO nā fats Trans e hoʻonāukiuki i ka hoʻomohala ʻana o ka huehue, ka maʻi diabetes a me nā maʻi cardiovascular. Hiki i kahi huahana kīʻai ke hoʻonui i ke kolamu o ke koko a me ka hoʻopulupua i kahi kanaka olakino holoʻokoʻa.

Ke hoʻopaʻa nei i nā mea i luna, ke hoʻonui nei mākou i nā kumu nui. ʻO ke kolamu o ke koko ma ka pae maʻamau he pono no ke kino. Hoʻokomo ia i loko o ka metabolism o nā momona, nā protein a me nā mea e hoʻoneʻe ana i nā momona. Hoʻonui ʻia ka pae o LDL e pili ana i ka hoʻolālā ʻana o nā maʻi cardiovascular, me ka hōʻeha ʻana a me ka puʻuwai puʻuwai. ʻO ka papa hana mua me ka piʻi nui o nā meaʻai kūpono.

Hoʻomaopopo mākou i nā manaʻo

ʻO Cholesterol iho kahi mea o ka momona (lipid). Aia ia ma kēlā me kēia wahi āpau o ke kelepona o ke kanaka. ʻOi aku ka nui o ka kolamu ma ka pūpū, lolo a me ke koko. He mea nui ia e ʻike ai he pono ka cholesterol no ka hana maʻamau o ke kino, no laila, me ka ʻole o kēia mau mea, ʻaʻole i lawa nā helu a me nā hormone hou. Eia kekahi, me kahi loaʻa ʻole i ka kolamu, pilikia ka ʻōnaehana ʻana.

Aia kekahiʻano o ka cholesterol - maikaʻi a maikaʻi ʻole. Loaʻa ka maikaʻi i ka mānoanoa kiʻekiʻe, no laila he mea pono no nā kānaka. Aia ka pōʻino i kahi haʻahaʻa loa, no laila hiki iā ia ke hana i nā kolamu a me nā moku clog. ʻO kēia, ma ka hoʻonui pinepine ʻana i ka hopena o ka hoʻomohala ʻana i ka atherosclerosis vascular, ka hōʻeha, ka puʻuwai a me nā maʻi ʻē aʻe e ola ana.

No kēia kumu, me ka cholesterol kiʻekiʻe, mai haʻalele i ke kauka.

Kāleʻa Elevated: Kahi

E like me ke kānāwai, ʻike ʻia ke kolamu kiʻekiʻe i nā kānaka momona loa. ʻO lākou ka poʻe i loaʻa ke kolamu maikaʻi i ka nui loa, a me ka maikaʻi ʻana o ke kolamu maikaʻi. E hoʻomaka i ke kaʻina o ka normalizing i kēia mau kuhikuhi, pono kekahi e hahai i ka ʻai a hoʻemi i ke kaumaha.

ʻO nā kumu kumu hou o ka cholesterol kiʻekiʻe:

ʻO ka hoʻohana pinepineʻana i nā meaʻai momona i nā nui. Hoʻopili pū kēia me nā meaʻai palaoa, sausages, lard, margarine a me nā mea he nui ʻē aʻe a kekahi e ʻai ai a ʻaʻole i hopohopo akā make pono lākou iā ia. I mea e pale ai i kēia, he mea nui ia e hoʻomaopopo i ka mea āu e ʻai ai me ka kiʻekiʻe o ka kolamu ma ke koko.
Ma ke ʻano ikaika ʻole a paʻa ʻole paha i ka hana o ke kino, ʻo ia hoʻi o nā kīʻaha koko. Eia kekahi, ʻo ka pau ʻole o ka haʻuki e pili ana i ka momona nui, e hoʻonāukiuki i ka kolamu kiʻekiʻe ma o ka hopena o ke kaulahao.
ʻO ka mea makua. Ma ka manawa like, hiki i ke kiʻekiʻe o kēia hōʻailona ke hoʻonui i ke koena o ka momona nui a me nā mea kūpono kūpono. Ua hoʻāpono ʻia e nā moʻo kino maoli, ma hope o nā makahiki he kanalima, hoʻomaka ka hana mālie. Hōʻike maopopo kēia i ka poʻe wahine ma hope o ka menopause.
ʻO ka hele maiʻana o nā maʻi a maʻa paha o nā moku a me ke koko. Eia kekahi, komo kēia i ka predisposition genetic o kahi kanaka i kahi kiʻekiʻe kiʻekiʻe o kēia hōʻailona i ke koko.
ʻO ka ulaula, me ka inu pinepine, e hoʻohaʻahaʻa ana i ka pae o ka cholesterol maikaʻi a hoʻonui i ka nui o nā ʻino. Eia kekahi, hoʻowalewale i ka ulaula nā mea e hoʻonui ai i ka hōʻeha a me ka hōʻeha ʻana ma ka naʻau.
Hiki i nā maʻi thyroid ke ʻano i ka hiki ʻana o nā maʻi ʻino, a ʻo ke kolamu kiʻekiʻe e lilo i kekahi o nā hōʻailona e hiki ai.

He aha kāu mea e ai ai - nā kānāwai holoʻokoʻa

ʻO nā ʻōnaʻai meaʻai kaiʻai no ka hoʻohaʻahaʻa i ka cholesterol ka:

ʻIke i ka haʻalele ʻana i ka hoʻohana ʻana i nā loina holoholona. Pono lākou e hoʻololi pono i nā lau ʻuala.
He mea nui e hoʻololi i ka meaʻai i ka fractional, ʻo ia hoʻi, e ʻai pinepine, akā ʻaʻole i nā mahele nui. ʻAʻole wale kēia e "hōʻoluʻolu" i ka ʻōnaehana hana, akā e kōkua pū kekahi i ka hoʻemi ʻana o ke kaumaha.
ʻO ke kumu o ka meaʻai, ʻo ia nā meaʻai e momona ai ka momona, ʻo ia hoʻi, nā mea kanu (nā huaʻai, nā mea kanu, nā mea kanu).
E pono ka papa helu i ka ʻai a me nā ʻala.
He mea nui e haʻalele loa i ka hoʻohana ʻana i nā sao wela a me nā momona. Ma keʻano ākea, ua aʻo ʻia nā mea hoʻomaʻemaʻe i ke kaupalena ʻole i ka paʻakai paʻakai.
Pono e hoʻomākaukau kūpono i nā meaʻai meaʻai. No laila, ʻae ʻia, ʻaʻa ʻia ka kuke a me ka palaoa. Hiki iā ʻoe ke kuke i nā kīʻaha iʻaʻa ʻia. ʻAi ʻia ka pipi, ʻokiʻoki, a me nā mea momona a me nā mea iʻa mau ʻia.
I kēlā me kēia lā ke kau i ke papa kuhikuhi i nā wai momona. E pōmaikaʻi maikaʻi lākou ʻaʻole wale nā moku, akā, ʻo ka nenehana digestive. Eia kekahi, e hoʻonui ka wai i ka momona i ke kino me nā mea pono, akā pili kēia i nā wai ponoʻī, no ka mea nui nā huahana i kūʻai ʻia.
Ke ʻaʻa nei i nā ʻuala huakai, hiki iā ʻoe ke hoʻohana i ka aila ʻoliva a me ka wai lemon. E pili ana i ka mayonnaise a me nā panana pono e poina e lōʻihi no ka manawa lōʻihi.
Hoʻole ia i ka uahi ʻana a inu i ka ʻona ma kekahi ʻano a me ka nui. Eia kahi kapuahi ʻole e hiki ʻole ke hoʻopau ʻia.
ʻO ka pāʻina ka mea nui e anuanu ai i ka ʻaina kakahiaka. Hoʻohui kaʻaila. No ka ʻaina awakea, ʻoi aku ka maikaʻi o ka lawelawe ʻana i nā pākaukau lean. Eia nō hoʻi, pono nā lā ʻekolu o nā ʻaina piha a ʻelua mau ʻekolu mau mea momona me nā hua.

He aha kāu mea eʻai ai?

ʻAʻole maopopo ka poʻe i ka mea e ʻai ai e hōʻemi i ka kolamu. Pono e hoʻomaopopo pololei i ka hoʻomaʻamaʻa ʻana o kēia ʻōuli i ka maʻalahi. He kūpono kēia i ka lōʻihi (mai nā hebedoma a i ʻelua mau mahina). Ma ke ala maikaʻi, hiki iā ʻoe ke lawe i ka cholesterol i kahi kūlana maikaʻi ma mua o ka manawa ma hope o ka ʻelima a ʻeono mau mahina o ka meaʻai maʻamau a me nā ʻōmike lapaʻau ʻē aʻe.

No laila, pono e hoʻopili ʻia nā huahana kūikawā i ka papa kuhikuhi e pili maikaʻi i nā moku kanaka.

ʻO ka huaʻai maikaʻi ka mua. ʻOi aku ka mea maikaʻi e ʻai i ka buckwheat, pearl barley, oatmeal a me ka palaoa porridge. Pono ʻoe e kuke iā lākou i ka wai me ka hoʻonaninani ʻana i ka waiū a me ka paʻakai. Hiki iā ʻoe ke 'ai i ka paila i kēlā me kēia lā ma ke ʻano he nui. Lā o ke ʻano hou no nā mea ʻai, ua ʻae ʻia nā kīleʻa kalo pulima.

ʻO ka huahana hope aʻe e ʻai ai. Pono ia e lūlū me ka bran. I ka lā hiki iā ʻoe ke ʻai ʻana i ʻelua haneli haneli o kēlā mau papa. ʻAe ʻia nō hoʻi nā kuki meaʻai pōkoki a me nā ʻōmole palaoa.

Hiki ke hoʻopau i ka iʻa momona a ʻoi aku ma mua o 200 grama i kēlā me kēia lā. ʻO ia ke kumu nui o ka protein i ke kino.

Mai ka ʻai hiki ʻoe ke hoʻohana i ka moa, rabbit a me nā turki. E hoʻolōʻihi i ka kīʻaha ʻai i loko o nā ʻano i hoʻolapalapa ʻia, ʻā ʻia a ʻaole ʻole.

Hiki ke ʻai ʻia nā huaʻai i kuke ʻia, akā ʻaʻole eʻoi aku ma mua o ʻelua mau ʻāpana i ka pule. I ka manawa like, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ka makemake i ka protein, ʻoiai e hoʻonui ka yolk i ka kolamu.

Pono ʻia nā aila aʻaola, ʻo ia ka oliva, ka sesame, ka soy a me ka pī.ʻOi aku ka maikaʻi e hōʻole i ka aila melemele a me ka pata.

Hiki ke hoʻopau ʻia nā huahana o ka waiū waiū (ke kīwī, kēkē, kaʻaila, ka waiū), akā aia wale nō ma ke ʻano haʻahaʻa. ʻAe ʻia nā Yogurts, akā pono nō lākou i kahi liʻiliʻi o ka momona momona.

ʻO ka kīʻī, ʻoi loa ka wai kīʻaha ʻoni, hoʻomaʻemaʻe i nā kīʻaha koko o nā palaki kolala, no laila ʻo ka inu nui kaʻai. He mea nui hoʻi ia e inu i nā kānaka ʻōmaʻomaʻo me ka ʻole o ka hoʻohui ʻana i ke kō. ʻOi aku ka maikaʻi ma ke kāhea iā ia me kahi wahi liʻiliʻi o ka meli.

ʻO nā mea momona, nā hua maloʻo, nā marmalade a me nā marshmallows e ʻae ʻia.

I kēlā me kēia lā, pono ke papa ʻaina i nā papa o nā mea kanu. Hiki iā ia ke lau i nā lau kalo, nā kumukū, nā casseroles. He mea waiwai nui ia e ʻai ai i nā kāloti, zucchini, spinach, greens.

Mai nā wai ke hoʻohāinu ʻia e inu i ka lau ʻai a me nā mea momona hua, nā kūmole Berry, nā ʻano lāʻau a me nā mea inu hua hua.

Eia kekahi, hoʻokaʻawale lākou i nā huahana like e pili nui i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole.

ʻO nā ʻupena, ʻoi aku hoʻi nā ʻalemona. He waiwai lākou i ka ʻōmato a me nā momona momona, nā mea pili i nā kīʻaha koko. I ka manawa like, lawa ka hoʻopau ʻana i nā wale wale nō o nā mauʻu i ka lā. Nā hoʻohalike e lawe i nā nati - ka lohi o kēlā me kēia kanaka.
ʻO ke kāleka kaila a me nā kāleka hoʻoneʻe i ke koko a hoʻonui i ka pale ʻia. Pono ʻoe e hoʻohana iā lākou me kēia meaʻai. ʻO nā maʻi ākea ka maʻi maʻa o nā kūnaehana kūwaho.
ʻO nā hua pā iʻa - nā tangerines, ʻona, nā lemona, a me nā wai momona mai lākou. ʻO ka inu ʻehā wale nō o kahi aniani o kēia mau wai e hiki ke hoʻomaikaʻi maikaʻi i ke ʻano o kāu mau moku. Eia kekahi, ʻoi a ka wai lemon he mea maikaʻi loa e hoʻohui i nā kīʻai iʻa a me nā ʻai ʻai lau.
Loti a me ka wai ʻai mai ia mea. Aʻa nui nā ʻalemele hou.
Hana ʻo Bran i ke kino e like me ke ʻano ʻo ka "brush", ma nā kīʻaha koko a me nā ʻōnaehana. He hoʻomaʻemaʻe kūlohelohe maikaʻi loa i nā toxins a me ka cholesterol maikaʻiʻole. I ka manawa like, ʻōlelo nā mea lapaʻau i kekahi manawa e hana i ka lā ʻai, a ʻai wale i ka wai o ka ʻapiki a me ka bran oat.
ʻO nā hua pipi nā huaʻai kūikawā nā mea i loaʻa ke hopena maikaʻi i ka hana o ka puʻuwai a me nā kīʻaha koko. Mai lākou ke hiki iā ʻoe ke hoʻomākaukau i kahi ʻaka, nā ʻōpū, nā ʻano kīʻaha like ʻole.
Pono nā lau a me nā mea kanu i kēia papaʻaʻai maʻamau. Hāpai ʻia hoʻi nā celery, kāroti, kalato a me nā mea ʻai i nā meaʻai ʻē ʻole.

He mea pono ia i ka wā o ko ka nānā ʻana i kēia meaʻai, pono ke nānā mau ke kanaka i ke kauka a hana i nā hoʻokolohua e nānā i kona ʻano.

He aha ʻole ka mea e ʻai ʻia ai?

I ka lilo i ke olakino hou ʻana, a me ka hoʻonui i ka ʻai ʻana o ka normalizing kolamu, he nui nā meaʻai pono e haʻalele ʻia.

ʻO ka mea mua i ke kūlana o nā huahana i pāpā ʻia he mau holoholona momona. No laila, ka lard, sausages, puaʻa, keiki hipa, ka moa momona, aʻaole, ka puʻuwai a me nā puʻupaʻa e pono e haʻalele loa i ka papa. Mai kēia mau hōʻoli, ʻaʻole hiki iā ia ke kuke i nā pōkā a me nā jellies.

ʻO ka huahana aʻe e hiki ai ke oki. Ma kahi o nā momona momona, ʻaʻole ia e lawe i kekahi mau pōmaikaʻi i ke kino. Hoʻomaopopo nā Nutrists e poina e pili ana i ka mayonnaise ʻaʻole wale no i ka poʻe maʻi, akā ua olakino pū kekahi.

ʻAi ʻia ka ʻona ʻawaʻawa nā meaʻai a nā kīleau i nā pōʻai. Ua pili maoli kēia i ka momona, ke kōkeke, nā pōpō a me nā pastries. ʻO lākou ka nui o ke kō a me nā momona momona, ʻike maikaʻi ʻole i ka paona a me ke olakino o nā moku koko.

ʻO ka mea ʻē aʻe he momona momona nā huahana a me ka meaʻai wikiwiki. Ma ke ala, ʻo kēia ka "aliʻi" ma muli o ka kolamu kiʻekiʻe ma nā makahiki i hala.

ʻAʻole hiki ke ʻona i ka hua, akā hiki nō ke hoʻohana ʻia i nā mea liʻiliʻi.

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 hua iʻa a me nā huahana semi-i hoʻopau i nā huahana e hōʻino maikaʻi ʻia i nā kānaka, ʻoi aku ka nui o nā pilikia me nā kīʻaha koko. ʻAʻole pono nā kīʻaha like ʻole ma ka papa meaʻai.

ʻO nā mea inu, nā wai inu a me nā kofe ua pāpā ʻia, i ka huli ʻana, ke hōʻike maikaʻi ʻole ʻia ka hana o ka puʻuwai a me nā ʻano hana.

Kāleka nui Cholesterol

E hōʻemi i ka pilikia o ka hoʻonui ʻana i ka kolamu, ʻaʻole pono ʻoe e ʻike aia i nā huahana hiki ke hoʻopau ʻia a ʻaʻole naʻe, akā no hoʻi e hoʻomaopopo pū i nā ʻōlelo aʻoaʻo no ke ʻano kūpono.

Pēlā, ʻoi aku nā hana pale no ka cholesterol kiʻekiʻe nā:

Hoʻopiha piha loa i ka ulaula a me ka inu ʻawa. Ke haʻalele wale nei i ka ulaula, e hōʻemi ʻia kekahi kanaka i nā maʻi o nā kīʻaha koko a me ka puʻuwai. Me kahi hilinaʻi ikaika o ka hoʻohui, ua ʻoi ʻia e hoʻopili i ka n narologist a me ka noʻonoʻo.
Hoʻopau i ke kaupaona ʻoi loa o ke kaupaona ʻana a me kona kāohi hou ʻana. Hoʻohui pili pinepine ʻia kēia hoʻohana. He mea kūpono ia e hoʻomaʻamaʻa i ka lewa hou, ʻo ia hoʻi ka hoʻomaʻamaʻa ʻana, ke holo uila, ke kahua uila a me ke mele. Hiki iā ʻoe ke komo pū i ka ʻauʻau ʻana, ski, fitness, yoga a me nā mea haʻuki ʻē aʻe.

ʻO ka mea nui, ʻo kēia mau hana kino e hoʻoneʻe i ke kanaka, ʻaʻole e noho i waho o ka monitor kamepiula no ka hapanui o ka lā.

I ka hana ʻoluʻolu, he mea nui loa ia e hoʻokō pono ai, ʻaʻole wale no nā maka wale nō, akā no ke kino nō hoʻi.
He mea nui ia e hoʻopaʻa pono a mālama i kēlā mau maʻi i hiki ke loaʻa i ka hoʻonui o ke kolamu o ke koko. ʻAʻole hoʻi ke kala ʻia i nā manawa maʻamau e hoʻopaʻa i kahi loiloi pale e hoʻoholo ai i kēia hōʻailona. He kūpono kēia no nā poʻe momona keu a me nā maʻi maʻi.
Pono ʻoe e hoʻokele i kou kūlana psycho-emotional, ʻo ka mea i hōʻike ʻia ka pohō a me nā pilikia pinepine e pili i ka hiki ʻana o ka hormonal a me ka loaʻa ʻana o ka paona. Inā pilikia kekahi pilikia e pili ana i kēia mea, pono ʻoe e hoʻokaʻawale i kahi ʻomaʻomaʻi a psychotherapist paha.

ʻO kaʻai no ke kolamu koko nui

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,

Palapala lapaʻau

ʻO Cholesterol (a i ʻole - hāhai ka cholesterol), ka lilo ʻana i ka waiʻona lipophilic polycyclic, he ʻano lipid mea pono no ke kino. Ua pili ʻo ia:

i ka hana ʻana i nā membran cell,
i ke kaʻana o ka vitamin D,
i ka hana ʻana o nā hua bitile,
i ka hana ʻana o nā kāne a me nā ʻenekini o nā aila adrenal,
ma ka hana ma nā mea koho serotonin,
i ka mālama ʻana i nā ʻai koko koko mai nā toxins hemolytic,
i ka asimille o nā huaora o ka hui e hoʻoponopono ʻia o ka momona.

Nui! 80% o ka kolamu e pono ai e ke kino, ua hoʻohuihui pololei ʻia i ka palupalu, liʻiliʻi a me nā ʻōpū nui, a me nā mea pono ʻole o nā kūmole adrenal a me nā gonads.

Hoʻopili i nā hemahema o ke kolamu me ka nānā ʻana o nā mea maikaʻi ʻole i ke kino. Akā pōʻino loa mākou, ke kamaʻilio wale nei mākou no ka kolokolo "maikaʻi", no ka mea ua ʻike ʻia kēia mea i loko o ke kino i nā ʻano ʻelua:

ʻO ka lipoproteins kūloko kiʻekiʻe (inā ʻaʻole, koʻikoʻi ke kaumaha molelole kiʻekiʻe a HDL) paha, e hana ana i nā hana i helu ʻia ma luna, e kākoʻo ana i ka leo ʻōiwi, ke kūʻiʻo o ke aniani, a me ka metabolism ma ke pae e koi ʻia ana, ikaika iwi a pēlā aku.
ʻO ka lipoproteins haʻahaʻa haʻahaʻa (inā ʻole, haʻahaʻa haʻahaʻa haʻahaʻa a LDL) paha, ka mea i hana wale ʻia ma ka lawe ʻana i nā momona mai ka palaleka i ka kiko ma o ka ʻōnaehana ka puni, i ka hāʻawi ʻana i ka ikehu i nā puʻupuʻu.

ʻO ka kolamu nui o ka molika haʻahaʻa ka ʻona "kūpono", no ka mea he ʻiliʻuku e hōʻiliʻili i nā paia o nā kīʻaha koko, e hana ana i nā pāla atherosclerotic e hoʻopili ana i ka lumen a ālai i ke kahe koko, e alakaʻi ana i ke kuhi koko. No laila, ʻo kona kiʻekiʻe kiʻekiʻe e hōʻike i ka hiki ke hoʻomohala ʻia o nā mau maʻi cardiovascular e pili ana i ka loaʻa ʻole o ke koko. Ua kapa ʻia kēia kūlana i ka atherosclerosis.

Akā ʻo nā hana o ka molekole kiʻekiʻe "maikaʻi" cholesterol me ka hoʻohemo ʻana i ke kolamu "hewa" nui me ka halihali hou i ka ate, mai kahi a lākou i hānai ʻia ai ma ke ala choleretic.

Mai luna mai e pono ai ʻoe e pale i nā huahana e loaʻa ana i nā kolamu momona koʻikoʻi haʻahaʻa, aia i loaʻa i nā momona holoholona.

No nā pale aku

ʻO ka Sugar e like me kēia ʻaʻole e pili i nā pae kolamu. ʻO ka hopena maikaʻi aʻe i ke kino, hoʻonui i ka ʻike LDL, i hoʻolako ʻia e nā momona manu, hana i kumu o ka hapanui o nā huahana. Maʻa kēia waiū maemae, huaʻai, huaʻai, pata, kaʻaila a me kaʻaila kulala.

Eia kahi papa inoa hoʻohālikelike o ka sweets, me ke kolamu kiʻekiʻe kahi i hoʻokaʻawale ʻia ʻia e hoʻopau:

pōpō
pihalolea
pōpō
pihalolea
hau kakala,
hoʻōla
kolooka
Kukū pulehu
haaikia.

No laila, ma mua o ka hoʻonani ʻana iā ʻoe iho me kahi mea ʻono, pono ʻoe e hoʻomaʻamaʻa pono i kāna ʻano hana o ke ʻano ʻole i ka hopena o ka atherosclerosis.

Ka meli maoli

ʻAʻole pāpā ʻia kahi huahana beekeeping no nā poʻe e pilikia ana i ka ʻōnaehana cardiovascular a me nā pae kiʻekiʻe kolamu. Ka ʻike kiko o ka meli:

kekuhi
friposa
huehue
dextrin
He huaʻai B a me C,
wai.

ʻO ka huahana bee i ka wai, ʻo ke koena he protein a me nā ʻalekina. ʻAʻohe ʻona maikaʻi i ka hoʻohuihui, no laila, ʻaʻole hiki ke hoʻopaʻa ʻia ka meli i ka hihia o ka kolamu kiʻekiʻe. E kōkua ka hoʻohana maʻamau i ka huahana e hoʻonui i ke kiʻekiʻe o nā antioxidants maikaʻi i ke kino o ke kanaka e hoʻōla i ka noho kaʻawale ʻana mai nā mea ʻino. Loaʻa ka meli i ka hūnū pono, hana lākou i ka hopena antibacterial a me nā hopena anti-inflammatory.

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.

He aha nā mea momona e loaʻa ai nā kolamu?

ʻO ke kumu o nā meaʻai momona a me nā momona he gula. Akā ʻaʻole ia kahi kumu o ka cholesterol. No ka hoʻomākaukauʻana o kekahi mau mea momona, e hoʻohana ʻia nā ʻōpala holoholona. ʻIa ʻia lākou e ʻike i ka kolamu.

No ka laʻana, i ka meringues hau, nā keke keke nā lewa me ka ʻōmole, nā ʻuʻi, aia nā hua manu, nā momona momona, nā kumu o ka koloka "maikaʻi". A hoʻohālikelike ʻia nā huahana o ka hūnā ʻia i nā poʻe me ka kolamu kiʻekiʻe.

Akā, ʻaʻole pono e nāhelehe momona, no ka mea, he nui nā huluhulu olakino, maikaʻi e hoʻopoino i kāu olakino.

Kāhea Cholesterol-Free

ʻAʻole i loaʻa i nā huahana laima kahi pūpū o kēia waiwai. Hiki iā lākou ke hoʻopau ʻia e nā kānaka āpau me ke kolamu nui.

ʻO kahi huahana lapaʻau kūʻokoʻa i hana ʻia e nā meli mai nā mea kanu nectar. Kūʻokoʻa i ka ʻono, ke kala, ʻona a ʻaʻole i loaʻa ka hāʻule o ka momona. Hiki ke hoʻohuiʻia ka meli ma kahi o ke kō i loko o kaʻaila, nā mea inu punahele.

Aia ka hua'ōmaʻomaʻu, fructose, mau huaora B, E a me nā minuke he nui. ʻO ia ke alakaʻi undisputed ma waena o nā meaʻai e hiki ke ʻai i ka niho momona me ka cholesterol kiʻekiʻe.

Nā ʻulima ʻalani

No ka hoʻomākaukauʻana o nā sweal oriental, nā nati, nā hua sesame, nā hua waina maloʻo a me nā ʻano mea ʻala ʻē aʻe. ʻO Halva, kozinaki, nougat, sorbet a me nā mea maikaʻi he nui ʻē aʻe i hoʻomākaukau ʻia mai nā huahana kanu.

ʻO nā hua a me nā huaʻai he phytosterols kūlohelohe.Loaʻa iā lākou kahi moleki molekula e like me ke kolamu. Hoʻopili a phytosterols a pana i ka kolamu, ʻaʻole ia e ʻae e noho i nā paia o nā kīʻaha koko.

ʻO ka leʻaleʻa punahele o nā niho momona āpau. Hana ʻia ia mai nā huaʻai, nā hua sesame a me nā lā. I ka papa inoa maʻamau, ua hoʻohui ʻia ka meli a me ke kōpaʻa kalima i hoʻohui ʻia ai nā huaʻala a me nā hua.

E like me ka mea hoʻomakeke ʻenehana, hoʻopuka ʻia ka mana licorice a me ke aʻa ʻenehana. No ka makemake, e hoʻohui i ka sola, vanilla, pistachios. ʻO Halva ka nui o nā mea kanu mea kanu, nā mea momona a me nā momona meaʻai.

Hoʻokomo kona intake i ke kahe o ke koko. Hōʻike ʻia ʻo Halva i nā poʻe aloha āpau. Akā ʻoi aku ka nui o nā mea momona keu aku e ʻai i ka halva i kahi liʻiliʻi. ʻO ka momona Eastern kahi huahana huahana kiʻekiʻe-calorie hou.

Kāleʻeleʻeleʻele

ʻO ke kumu o ka huahana nā pīni koko. I kāna hana ʻana, lawe ʻia ka hana hoʻomohala me ka hoʻohui o nā momona momona, nā palaka a me nā mea i kālai ʻia. Me ke kolamu kiʻekiʻe, hōʻike ʻia ka hoʻohana ʻana. He mea kūpono ia ma ka liʻiliʻi o 48% ka hapalua o nā kala kaleleʻeleʻele a ʻaʻole i piha ka waiū piha. ʻAʻole komo nā kaila maoli i nā momona manu, nā mea kanu wale nō. Hoʻohana ka hoʻohana ʻana o ka huahana i ka hoʻomaʻemaʻe ʻana i nā paia o nā kīʻaha koko mai ke kolamu, e pale i ka loaʻa ʻana o ka atherosclerosis, maʻi maʻi.

Hiki paha ke hū?

Ke hāpai ʻia ka kolamu koko, akā makemake maoli ʻoe i nā sweets, hiki iā ʻoe ke hāʻawi i ka makemake i nā ʻāpana, ʻīmi a i ʻole ka uea, e hoʻokumu ʻia i ka fructose. K hoʻomākaukau ʻia kēlā mau momona mai nā hua hou, nā mea kanu a me ke kō a ʻaʻole koko. Ke hoʻomau nei i ka mālama wela, mālama lākou i nā waiwai pono piha. Mai poina e koʻikoʻi nā ipo kahi nui i nā calorie, no laila hiki ke hoʻopau ʻia i ka moderate.

Marmalade i ka meaʻai

ʻAʻole maikaʻi kahi huahana momona, ʻaʻole pili i ka pae o ka cholesterol, no ka mea, ʻaʻohe holoholona o nā momona i ka mea hoʻomohala. Hiki iā ʻoe ke hana i ka marmalade mai nā hua, nā hua ʻai a me nā mea kanu ʻole. ʻOi aku ka maikaʻi o ka hana ʻana i kēlā ʻano maikaʻi nāu ponoʻī iā ʻoe iho, he hua huahana paha e loaʻa nā mea ʻono ʻono. ʻO nā makana i hoʻomākaukau ʻia mai ka pure puree, ke kōpaʻa granulated a me nā mānoanoa. ʻO ka pinepine, hoʻohana nā pectin a agar agar, kahi e hoʻomaʻemaʻe i ke kino o ka cholesterol a me nā meaʻawa.

Marshmallows a me Marshmallows

ʻO ka ʻai ʻana i nā marshmallows me ka cholesterol kiʻekiʻe e ʻae ʻia. Akā ʻoe wale e koho i ka hua. E hōʻoia i ka mea ʻaʻole i loaʻa ka aila i ka wai momona a i ʻole ka waiū piha, ʻoi aku ka maikaʻi i ka kuke ʻana i nā sweets ʻoe iho, me ka hoʻohana ʻana i nā mea kanu lāʻau wale nō. I loko o nā marshmallows, a me ka marmalade a me nā pastille, aia kahi thickener, a he nui nō hoʻi ka nui o ka phosphorus, hao a me nā huaora.

Hiki ke hoʻomākaukau ʻia kēlā mea ʻono ma ka kumu o ka maʻemaʻe hua.

Ma kahi o ke kō, hiki ke hoʻohana ʻia ka meli wai ma ke ʻano no ka pastilles, no laila e hoʻohana nui ʻia. Hana ʻia mai nā hua mashed, nā huahana-waiū i pāpā ʻia. Lokoʻa nā ʻokoʻa ʻē aʻe i loko o nā waiwai waiwai e kōkua ana e kāpae i nā koloboli kino keu mai ke koko. I nā pastille aia wale nō nā mea momona loaka, koloka ka cholesterol.

Hiki paha ke ʻai i ka halva?

Me ka kolamu kiʻekiʻe kiʻekiʻe, ʻaʻole nā mea kauka wale e pāpā iā ia e ʻai, ʻaila nō hoʻi lākou i ka hoʻohana ʻana i ka loli maʻalahi. E pili ana i nā mea ʻenehana manuahi. ʻO Halva ka phytosterol, ʻo ia ka lāʻau kolamu. Hoʻokumu ia i ka hoʻopau ʻana o nā mea kanu "kino" mai ke kino, ʻoiai ʻo ia ka mea ʻole ka waiwai e waiho ʻia ma nā paia o nā kīʻaha koko ma ke ʻano o nā pākaukau.

Nā ʻōpiopio a me Lollipops

K hoʻomākaukau ʻia kēlā mau lole lole ma luna o ke kumu o kaʻaila. ʻAʻole lākou i nā momona holoholona, akā loaʻa iā lākou kahi nui o ke kō. ʻO nā ʻeke a me nā hau aikela ke kiʻekiʻe ma nā kaloria. Hoʻonui pinepine ka hoʻohana ʻana i ia mau huahana i ka pae o ka kolamu, akā e hoʻopiʻi i kahi pae koʻikoʻi koʻikoʻi. I ka loaʻa ʻana o ke kanaka i nā pauna ʻē aʻe, hoʻomaka ke kino e hana i ka kolamu. No laila, ʻaʻole i ulu nui nā hōʻailona, hiki ke ʻai wale ʻia nā huahana i nā koina.

Nā huahana huahana

ʻO nā lula e pili ana i nā momona holoholona i pāpā ʻole ʻia. Hoʻopili kēia me ka hoʻohana ʻana i ka waiū a pau, hua a i ʻole momona ʻona. Inā makemake ʻoe, ʻoi aku ka maikaʻi o nā huahana i nā kuki oatemeal. ʻO ka waiū waiū, nā kīlani pōkole, nā pōpō, nā ʻōwili a me nā pōpō me nā ʻano like ʻole e hiki ke hoʻopilikia i ka olakino. Inā he kolo, ʻoi aku ka maikaʻi ʻo ka kuke ʻana iā ʻoe iho, ʻo ke ala wale nō e hiki ai iā ʻoe ke ʻike maopopo no ka loaʻa ʻole o nā lāʻau ʻona.

Hāʻawi ʻia

Akā aia nā'ōmaʻomaʻi ʻaʻole i loaʻa nā loina holoholona i hala, ʻo ia ka mea ʻaʻole lākou e hōʻino i ka ʻōnaehana cardiovascular. Eia kekahi, maikaʻi lākou i ke olakino: saturate i ke kino me ka glucose a hoʻonui i ka pono o ka lolo.

ʻO kahi huahana nui loa no ka niho momona me ka kolamu kiʻekiʻe - ka meli. ʻAʻole wale e hoʻonāukiuki i ka hilinaʻi gastronomic, akā hiki ke hoʻomaikaʻi i ke kaomi aku. hoʻonui i ke kani o ke kino. ʻO ka hoʻonohonoho ʻana o ka meli he mau ʻāpana maikaʻi:

friposa
Nā huaora B, E a me nā mea ʻē aʻe.
huehue
mau minuke lehulehu.

Hiki i kēia huahana ke hoʻopiha i nā makemake makemake i ka mea ʻono, no ka mea i ʻokoʻa nui i ka hui pū (ʻoi, lime, forbs, buckwheat a me nā mea ʻē aʻe), a no laila - i ka hoʻāʻo, nā ʻono a me nā kala. Akā ʻo ka mea nui ʻaʻole ka hona o ka momona.

ʻAʻole wale ia he hiki wale nō, akā maikaʻi nō hoʻi e hoʻopau i nā pani me ka mālama i ka kolamu kiʻekiʻe, akā i nā kālā liʻiliʻi (liʻiliʻi). Mai poina e nā hua, nā hua ono, a i kekahi manawa i hoʻohui ʻia ke kolo me ka kō, ua hoʻolapalapa ʻia e like me kekahi o nā mea kōkua nui o nā helu nui.

Loaʻa ka maikaʻi o ka huahana ʻo nā huaora PP, E a me ka hui B, a me ko ka fiber i loko o nā hua a me nā huaʻai, kū i ka lōʻihi o ka ʻike ʻana i nā kiʻekiʻe kiʻekiʻe. Hoʻonui lākou i nā pūpū a wehe i nā haʻahaʻa palupalu haʻahaʻa palupalu mai ke kino. A ʻo ka mea nui loa - ʻaʻole i momona ka momona a me nā jam.

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.

Jam a me Jams

Ma ka ʻōlelo maʻamau, hana ʻia ka jam mai nā hua (raspberry, cherries, strawberry, strawberry a me nā mea ʻē aʻe) a me nā hua. Hoʻonohonoho kekahi poʻe i ka jam mai ka zucchini, mau ʻōkake. Nā huahana waiwai mua mai nā walnuts, nā ʻōpio ʻōpala a me nā pine pine. Hoʻohana ʻia ʻo Jam mai nā aniani.

Nui nā huaora i loaʻa i nā huaʻai a me nā huaʻai i mālama ʻia i ka wā kuke ʻana. No ka hoʻohālike, nā huaora o nā hui B, E, PP i ka wela a mālama i ko lākou mau ʻano i ka wā e kuke ana. Hoʻokomo ʻia nā waihona kaloli ma kahi o ka nui o ke kō.

ʻO nā huaʻai a me nā hua ia lākou iho he huahana haʻahaʻa loa. ʻO ka liʻiliʻi o ke kō ma loko o ka huina, e loaʻa ana ka liʻiliʻi o nā kalaka. Akā ʻo ka poʻe me ka maʻi maʻi, no ka mea, ʻoi aku ka momona nui, ʻaʻole ia e ʻōlelo ʻia e hōʻino i ka mea momona.

Me ka hoʻonui ʻia o ka cholesterol, ʻae ʻia e hoʻohana i ka ʻaka, no ka mea, ʻaʻohe momona o loko. ʻO nā mea kanu a pau kahi e mākaukau ai i ka ʻehā i nā fiber. ʻAʻole hoʻomaʻamaʻa ia i ka wā o ka kuke ʻana. Hoʻokahi i loko o nā ʻāpana, hoʻoneʻe ka fiber i kāna hana a hoʻolōʻihi i ka absorption o ka kolamu.

Ka lawehala

ʻO ka hana nui o nā lepe he gula. ʻAʻole make kēia kinona i ka ʻike ʻana o ka lipoproteins i ke koko.

Hoʻolohe Ua pāpā ʻia kekahi mau pāpale, no ka mea ua kau ʻia nā poloka o ka mea i puka mai ai nā holoholona, ʻo ia ke kumu o ka hana ʻino loa.

He mea kūpono hoʻi no ka hoʻomanaʻo ʻana no ka hoʻomākaukau ʻana i ka palaoa kulu, meringues, nā ʻano like ʻole o nā kāmole, waiū a me nā hua manu, ʻo ia nā kumu nui o nā kolamu maikaʻi ʻole. ʻO kēlā mau huahana confectionery i contraindicated ma hypercholesterolemia.

ʻAʻole pono ka huhū o nā polū, he nui nā mea waiwai, momona a ʻaʻole hoʻi i nā meaʻai maikaʻi ke loaʻa ke kino.

He aha nā "sweets" o ka cholesterol?

ʻO nā mea momona e hiki ai iā ʻoe ke ʻai me ka cholesterol kiʻekiʻe ke hoihoi ʻaʻole wale i nā maʻi i loaʻa i kēia pilikia, akā i nā poʻe hoʻi e hopohopo nei i ko lākou olaʻana. ʻO kēia ma muli o ka loaʻa ʻana o ke olakino olakino i waena o nā ʻāpana like ʻole o ka lehulehu a he kumu kūpono ia. I kekahi mau makahiki i hala aku nei, ua pālahalaha ʻia ka “meaʻai wikiwiki”, kaʻo a me ka me ka megacities, e hoʻomau pinepine ʻia ana ka lehulehu. ʻO nā hala ʻole o ka meaʻai maʻamau i waiho ʻia kahi kinipōpō e pili ʻole i ka ʻōnaehana cardiovascular, a me ka hui pū ʻana me ka "office" hypodynamia, hana lākou i nā mea e pono ai no ka hoʻomohala ʻana i ka momona.

No ka ʻōlelo aʻo! ʻO ka poʻe e makemake nei i nā momona a me ke alo ʻana i nā maʻi o ka puʻuwai a me ke koko he 3-4 mau manawa pinepine pinepine.

ʻO ka hoʻololi ʻana i nā kīʻaha i ke ala nui e hoʻoponopono ai i ka pilikia. Mālama ka pono e pono ai i ka saturate i ka meaʻai me nā huahana olakino, e kāpae ana i ka hoʻohana ʻana o nā mea hōʻeha, akā ʻaʻole i like ka mea maʻalahi. Hoʻolālā ʻia kekahi kanaka i ke ʻano o ke ʻano mau loa ʻo ia e hoʻopō i ka ʻai ʻana o nā meaʻai ʻono, akā pehea e hoʻohana ai i nā ʻono a ʻaʻole hōʻino i ke kino? He maʻalahi ka pane - i loko o ka meaʻai e pono ai ʻoe e hoʻolauna i nā sweets hiki iā ʻoe ke ʻai me ka kolamu kiʻekiʻe. ʻO kēia ka hopena ʻoi maikaʻi loa e hiki ai iā ʻoe ke hahai i kahi meaʻai me ka ʻole e kaupalena ʻole ʻia.

I waena o ka papa inoa o nā sweets maʻamau i ʻae ʻia a ʻae ʻia no ka hoʻohana ʻana, aia nā:

meli
halva
kozinaki
Sherbet
nougat
hola, ʻona, lāoa,
ʻōmole
na polareha
pastille
lolipopa
kikowaena kūlohelohe.

Hiki ke hoʻopau ʻia nā huahana mai kēia papa inoa, akā pono e poina e pili i nā mea maʻamau. ʻAʻole pono lākou e hana iā lākou i kumu o ka meaʻai a ka mea maʻi. Pono ka momona i ke kino o ke kanaka, akā i ka hoʻonaninani. Loaʻa ka waiwai i ka nui o ka meaʻai, a hiki i kā lākou intake ke hoʻomoʻa i ka momona. Aia kekahi kumu kūpono aʻe - ke kōkua ʻole nā huahana ma ka papa inoa i ka hoʻopiha hou ʻana i ka lako o nā huaora pono a me nā minela i loko o ke kino.

Hoʻolohe Ke kau nei i ka hana maikaʻi maikaʻi i nā keiki ma luna o nā poʻohiwi o nā mākua. ʻAʻole ʻoe e hoʻokaʻawale loa i nā ʻōmaʻomaʻo mai ka pēpē, hopohopo i ka ulu ʻana o nā ʻōpala a me nā hiʻona. Aia kekahi ala'ē aʻe - e kōkua nā huahana mai ka papa inoa i ka hoʻopiha ʻana i ke kino me ka glucose, hoʻonui i ka hana o ka lolo a ma ka manawa like e lawe mai i nā pono ʻokoʻa i ka ʻōnaehana cardiovascular.

He nui ka ʻōlelo e pili ana i nā pono o ka meli maoli. Kuhi ʻia kēlā huahana momona e nā meli mai nectar o nā mea kanu. Nui ʻano ʻano like ʻole:

ʻokoʻa i kahi kala
loaʻa keʻano pilikino
ʻAʻole like ke ʻano o ka ʻoluʻolu o kēlā me kēia ʻano.

ʻO kahi hiʻohiʻonaʻokoʻa wale nō ka hoʻopau pihaʻana o ka momona o kahi kumu i loaʻa i ka huahana.

Pono! Hiki ke loaʻa ka pōmaikaʻi nui ma ka hoʻohui ʻana i ka meli i kaʻaila ma mua o ke kō maʻamau. Hōʻike ʻia kēlā neʻe i nā mea lapaʻau.

ʻO ka hoʻonohonoho ʻana o ka huahana ka:

friposa
huehue
Nā huaora B,
nā mea hoʻohuihue mineral.

ʻO kēia huahana ia i ʻae ʻia no ka hoʻohana ʻana me kahi pākuʻi koʻikoʻi o nā hōʻailona hōʻike mai nā ʻano maʻamau.

Polikole huaʻai

Hiki i ka ice cream a me ka kolamu ke hui pū me nā mea palena ʻokoʻa, akā inā ʻaʻole i hoʻohana ʻia nā momona holoholona e hana. A ʻo ka hoʻohana ʻana i nā hua āpau e hoʻonui i ka hopena pono ma ke kino i ke ʻano o kahi paʻakikī o nā huaora, nā minelala a me nā fiber.

ʻAʻole wale ia e hoʻopōʻino, akā hoʻopilikia pū kekahi i nā kaʻina metabolic i loko o ke kino, ʻo ia kekahi mau mea momona:

kozinaki
Sherbet
nougat
Turkey hauʻoli.

Akā ʻo ka palekana pili o nā huahana a pau ma luna no ka cholesterol i ke koko, ʻaʻole ia e ʻae i ka ʻai nui. He mea kūpono ke hoʻomanaʻo o kēia mau sweets ke kiʻekiʻe o ka calorie, a ua pālahalaha ʻia kēia me ka hoʻomohala ʻana i ka momona a me nā maʻi hopena, e komo pū ana me cardiovascular.

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)

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.