ʻO ka papaʻai anti-kolesterol no nā wahine - menu no kēlā me kēia lā o ka pule

I kēia lā, ua lohe paha nā mea a pau e pili ana i ka papaʻai me ka ʻaʻole cholesterol. ʻO nā hui nā momona o ka momona o ka momona ma ke kino e hoʻonāukiuki i ka hoʻomohala ʻana o ka atherosclerosis - kahi maʻi koʻikoʻi e hoʻoweliweli no kāna mau pilikia. He paʻakikī ka loaʻaʻana o nā patology, akā e hoʻohui mau i ka hoʻoponopono ʻana i ke ʻano o ke ʻano hana a me ka meaʻai. He aha nā hopena o ke kolamu koko nui, a me ka meaʻai e kōkua: e hoʻomaopopo.

Me kahi liʻiliʻi e pili ana i ka cholesterol a me kona hopena i ke kino

Ma mua o kou hoʻomaopopo ʻana i nā hiʻohiʻona o ka meaʻai no ka kolamu, pono ʻoe e aʻo hou e pili ana i kēia mea a me kona hopena i ke kino o ke kanaka.

No laila, he kolala, a he kolala paha, he mea momona like-momona nā mea, e like me ke ʻano o ka biochemical classification, ʻokoʻa ka papa o ka lipophilic (fatty) alcohols. ʻO ka nui o kēia kiko o kēia mea hoʻomehana i loko o ke kino e like me 200 g Ma mua aʻe, ʻo ka hapa nui o kēia, ʻo 75-80%, i hoʻokumu ʻia e nā hepatocytes i loko o ke akeʻa o ke kanaka, a ʻo 20% wale nō e hele mai me ka meaʻai ma kahi o ka momona.

I kahi nīnau loiloi, no ke aha e hana ai ke kino i kahi mea e pōmaikaʻi ana no ia, aia kahi pane kūponoʻole. Pono ka nui o ka kolamu, no ka mea ke hana a ka huina olakino i nā hana:

• ʻo ia ka mea i ka membrane cytoplasmic o nā āpau āpau, hana iā ia i kahi elast a e lōʻihi (ʻo kekahi inoa inoa no ka momona momona he membrane stabilizer),
• kaupalena i ka hiʻona o ka paia o nā kelepona, poloka i ka komo ʻana o kekahi mau mea oona me ka ʻā,
• ʻo ke kumu ia o ke kāpili ʻana o nā hāmeʻa a nā ʻenekini adrenal,
• komo i ka hana o nā waikaʻi bile, ka bitamina D i loko o ka puʻuwai.

Akā hoʻohuli i ka pae nui o ka cholesterol koko i kahi pilikia o ke olakino. Hoʻopili ʻia kēia palaki me ka hoʻokūkū o ka metabolism o nā momona i loko o ke kino a ke hoʻonāukiuki ʻia e:

• hoʻoilina (ʻohana) dyslipidemia,
• uhaola hooulu pila
• haehae maʻi
• hepatitis a paʻa paha, he cirrhosis o ka ate,
• pancreitis, pancreatic cancer,
• nā huakaʻi endocrine a me ka metabolic: ka maʻi diabetes mellitus, hypothyroidism, ulu nui o ka hormone ulu,
• ʻokiʻoki
• inu waiʻawa
• ulaula, me ke komo pu
• lawe i nā lāʻau lapaʻau: COCs, nā ʻenehana steroid, diuretics, etc.
• hapai.

E makaʻala! Hoʻopilikia ka pilikia ma mua o ka hoʻonui ʻana i ka cholesterol me ka wā ʻōpiopio: dyslipidemia ua maʻamau i nā kāne ma hope o 35-40 mau makahiki a me nā wahine ma hope o ke 50 makahiki.

ʻO ka mea mua, pili pū ka cholesterol kiʻekiʻe me kahi maʻi e like me ka atherosclerosis. Hōʻike ʻia kēia kulekele e ka ʻike ʻana o nā palaki momona i ka pūna o ka wahī o ke kīwī, kaʻili ʻana o ka lumen o nā kīʻaha koko a me ke kipi ʻole i ke kahe koko i nā ʻāpana o loko. Hoʻopunipuni kēia i ka hoʻolālā ʻana o nā kūlana e like me:

• maʻi maʻi coronary
• koina angina
• ʻephlelo huna
• nā maʻi hūʻai ma loko o ka lolo: TIA, a me ke kiʻekiʻe kiʻekiʻe o ka pathology - stroke,
• hāʻawi ʻia i ke koko me ka pēpē,
• nā neʻe i loko o nā moku o nā manamana.

I loko o nā pathogenesis o ka atherosclerosis, he hana koʻikoʻi e hoʻokani wale nei ʻaʻole e ka manaʻo o ka kolamu a pau, akā he mea hoʻi ka hapa i loko o ke koko. Ma ka lāʻau lapaʻau, aia:

1. Atopogenic lipoproteins - LDL, VLDL. ʻO nā mahele nui, i hoʻomohala ʻia me nā cholesterol a me nā triglycerides, maʻalahi lākou e noho i ka intima o nā kīʻaha koko a hoʻokumu i nā pā plika atherosclerotic.
2. Lipoproteins antiatherogenic - HDL. Heʻuʻuku liʻiliʻi kēia hapa a loaʻa i ka cholesterol liʻiliʻi. ʻO kā lākou hana ola ʻana i ka lawe ʻana i nā molekala momona "nalowale" a halihali i ka ate no ka hoʻomaʻamaʻa hou. No laila, ʻo HDL kahi ʻano o "brush" no nā kīʻaha koko.

No laila, heʻai me kahi kolamu nui kiʻekiʻe e kuhikuhi i ka hoʻohaʻahaʻa i kāna mau hāpiki atherogenic a hoʻonui HDL.

Me ke kolamu kiʻekiʻe, he mea nui e ukali i ka papaʻai.

ʻO nā kīʻaha Therapeutic kahi kahua nui i ka mālamaʻana i nā mea nui āpana somatic. ʻO ka atherosclerosis a me nā pilikia o ka lipid metabolism e hana ai he mea ʻole. Ma mua o ka hana ʻana i kahi papaʻai me ka kolamu kiʻekiʻe, e hoʻāʻo e noʻonoʻo pehea e pili ai ka ʻai i kona pae.

No laila, ʻo ka ʻai o kēlā me kēia lā e pili ana i ka mea olakino he awelika o 250-300 mg o ka cholesterol. Hāʻawi ʻia i ka hapa nui o ka momona momona i hoʻoili ʻia i loko o ke aʻai, lawa kēia nui e hāʻawi i nā pono o ka physiological o ke kino.

A he aha ka mea e hoʻokiʻekiʻe ʻia ka cholesterol koko? ʻO ke kānāwai, he piʻi i ka neʻe ʻana o kēia pūhui meaolaola ma muli o ka hapa "intrinsic" hapa endogenous. I kekahi hihia, ʻo 250-300 mg mau mea e hele mai mai waho e lilo i mea nui, a hoʻonui wale i ka papa o ka atherosclerosis.

No laila, ka lāʻau therapeutic e hoʻohaʻahaʻa i ka cholesterol koko:

1. ʻO ka hopena maikaʻi ma ka hana o ke ʻōnaehana cardiovascular.
2. Hoʻopau i nā metabolism.
3. Aia i ka malama mua e kōkua i ka hōʻemi i nā peʻa "kino" i ke kino ma ka 15-25% o ka kumu.
4. Hoʻēmi i ka hopena o ka hoʻokumu ʻana i ka plak a atherosclerotic ma ka paia o loko o nā huaʻai.
5. Ua hoʻonāukiuki i ka hōʻemi o nā pilikia o ka hoʻopiʻi ʻana i ka olakino a me ke ola.
6. Hoʻonui nā ola i ka poʻe me ka metabolism momona momona.

No laila, ʻo ka mālama ponoʻana i nā loina o ka olakino therapeutic i nā pae āpau o ka mālama ʻana i ka atherosclerosis e kōkua i ka hoʻokō maikaʻi ʻana. Pehea e hoʻohaʻahaʻa ai i ke kolamu koko me kahi meaʻai: e hoʻomaopopo mākou.

ʻO nā kumuwaiwai o ke olakino therapeutic

ʻO kahi meaʻai me ke kolamu koko nui ʻaʻole wale ka pale ʻana o ka hoʻokumu ʻia ʻana o nā palila atherosclerotic hou. ʻO ka pale lōʻihi i nā lula e pili ana i ka olakino therapeutic e kōkua i ke kīpī i nā kīʻaha o ka waiho ʻana o ka cholesterol a me ka "hoʻopau ʻia" pāpaʻi pakeke. I waena o nā loina kumu o ka meaʻai e hoʻohaʻahaʻa i ka cholesterol ka:

• kahi koi paʻa / wehe ʻana i nā huahana e hoʻonui i ka hoʻoili ʻana o nā "lip" maikaʻi, "
• hōʻemi i ka lā i hoʻopau ʻia i ka lā kolamu i ka 150-200 mg,
• ka pehu ʻana o ke kino me ka kolu "hoʻohana",
• intake hoʻoikaika
• ʻai pāʻaʻi i nā wahi liʻiliʻi,
• koi ʻae ʻia me ka inu inu.

He aha hiki a hiki ke ʻai ʻia me ka cholesterol kiʻekiʻe

ʻO ka hōʻole ʻana i ka cholesterol meaʻai ʻo ka mea mua e hana ai e hoʻohaʻahaʻa i ka cholesterol koko. Loaʻa kēia pūlei meaolaola i nā momona holoholona, ​​kahi ʻāpana o ka momona momona, nā momona, nā mea momona, nā momona, nā hua momona, nā hua a kupa, a me nā mea momona a nā ʻōpala o nā huahana kai, he ʻano o ka momona unsaturated nona nā molekala -oakuii.

E makaʻala! ʻO ke kōpaʻa o ka "meaʻai" kolamu ma ke kino he hana koho: ʻoiai me ka lāʻau lōʻihi (akā kaupaona ʻia).

Pāʻai a hoʻāla

Hiki i ka ʻai ke lawe i ka pōmaikaʻi a me ka hōʻeha i ka mea maʻi me ka atherosclerosis. Ma kahi o nā protein momona kiʻekiʻe, loaʻa i ka momona holoholona, ​​kahi e hoʻemi ana i ka neʻe o ka "maikaʻi" HDL a hoʻonui i ka hoʻoliʻi o ka atherogen o ka kolamu.

Hiki paha ke hoʻohui i ka ʻai i ka meaʻai e kū'ē i ka atherosclerosis? Hiki, akā, ʻaʻole nā ​​mea a pau: ma kēia hui huahana ua hōʻuluʻulu ʻia lākou i ka cholesterol kiʻekiʻe:

• kamalaʻo - 800-2300 mg / 100 g,
• nā pūpū - 300-800 mg / 100 g,
• kahu moa - 492 mg / 100 g,
• pipi momona - 270-400 mg / 100 g,
• puaʻa puaʻa - 380 mg / 100 g,
• naʻau moa - 170 mg / 100 g,
• huakai - 169 mg / 100 g,
• ʻōlelo ʻona pipi - 150 mg / 100 g,
• puaʻa puaʻa - 130 mg / 100 g,
• mea hōʻaʻai nani - 115 mg / 100 g,
• nā paʻakai, ʻoihana - 100 mg / 100 g,
• momona momona - 90 mg / 100 g.

ʻO kēia mau huahana kahi pōpō kolé maoli. ʻO kā lākou hoʻohana, ʻo ia ma nā helu liʻiliʻi, alakaʻi i ka dyslipidemia hoʻonui ʻia a me ka metabolism momona momona. ʻO nā mea momona momona, kahi kīwī a me nā sausages e pono loa e haʻalele i ka papaʻai haʻahaʻa i ka kolamu.

Hoʻopili i nā haʻawina kolamu iho, a me nā mea'ē aʻe o ke ʻano o ka huahana e hoʻopilikia i ka hoʻomohala ʻana o ka atherosclerosis. No laila, no ka laʻana, ʻo ka momona momona i loaʻa ka nui o nā momona momona, ka mea e hoʻolōʻihi ʻia ʻo ia i ka "pilikia" ma ke ʻano o ka hoʻokumu ʻana o nā kolamu pololi ma mua o ka puaʻa.

Hiki i ka meaʻai i ka hoʻohaʻahaʻa haʻahaʻa i ka hoʻohana ʻana i nā huahana o kēia mau ʻai:

• hoʻōno lohi haʻahaʻa - 98 mg / 100 g,
• ʻai huaʻala - 90 mg / 100 g,
• ʻai huaola - 78 mg / 100 g,
• keiki hipa - 70 mg / 100 g,
• umauma moa - 40-60 mg / 100 g,
• turkey - 40-60 mg / 100 g.

ʻO ka mutton haʻahaʻa liʻiliʻi, kāwili a iʻa paha e pili ana i ka huahanaʻai. ʻO lākou ka nui o ka hōʻemi ʻana o ka cholesterol a hoʻomāhu ʻia me ka protein kiʻekiʻe. Hoʻomaopopo nā kauka i nā huahana i hoʻolapalapa a hoʻokele paha mai kēia hui i hiki ke ʻai ʻia i nā manawa 2-3 i hoʻokahi pule.

No laila, kaʻai ʻana i ke kolamu he mau ʻōlelo e pili ana kēia no ka ʻai ʻana i ka ʻai a me ka moa

1. E hoʻopauʻokoʻa i ka pipi, ka puaʻa, ka hala a me nā mai i nā meaʻai.
2. Hiki iā ʻoe keʻai i ka mutton momona, rabbit, moa, a me ka wīwī i ka wā o ka cholesterol-hoʻemi haʻahaʻa.
3. E hoʻoneʻe mau i ka ʻili i ka manu, ʻoiai e loaʻa ana i kahi kaila kiʻekiʻe o ka kolamu.
4. Hōʻike i nā ala "maikaʻi" i ka kuki - waila, hoʻokipa, paʻakai. A ʻoi aku ia mea maikaʻi i ka kuke ʻana, kaʻaū ai a me ka ʻaihue.
5. Hōʻike ʻia ka ʻiʻo haʻahaʻa liʻiliʻi ke hoʻohui i loko o ka ʻai 2-3 mau manawa i ka hebedoma.
6. ʻOi aku ka maikaʻi inā he lau nā lau / ʻaoʻao ʻai hou (hoʻāla i nā ʻuala), a me ka ʻaila ʻole maʻalahi - ʻaila keʻokeʻo, pasta, etc.

Ka Hoʻohuʻu a i nā momona momona

ʻO nā meaʻai i nā kiʻekiʻe kiʻekiʻe o nā momona momona saturated a me nā momona trans e loaʻa i kahi pōʻino nui i ka metabolism momona momona. Hoʻohana pinepine ʻia lākou o lākou he hiki i ke olakino olakino, a ʻo nā mea maʻi me ka atherosclerosis pono e hoʻokaʻawale iā lākou mai kā lākou papaʻai. ʻO kēia mau huahana me:

• margarine
• ʻaila ʻaila
• paʻakai
• palm palm (hiki ke loaʻa i loko o ka kalo).

ʻO ke ʻano o ka pae o ka kolamu ma kā lākou hui, hoʻoheheʻe ʻia lākou i ke kino me nā lipid "maikaʻi ʻole", kōkua i ka hoʻokumu ʻana i nā plikine atherosclerotic hou a me ka hoʻomohala wikiwiki o nā maʻi kaulike a me nā maʻi vascular.

Kūloli nā mea hōʻike i nā kānana saturated kino ʻole me nā aila aila:

• oliva
• Kauoaeo
• nā sesame hua
• lino a me nā mea ʻē aʻe.

Hoʻololi ʻia nā aila ʻai e like me nā huahana e hōʻemi i ka hopena o ka hoʻokumu ʻana i nā plak atherosclerotic, no ka mea ʻaʻohe o lākou kolamu i kā lākou hui, akā ua kuhi ʻia me nā momona momona o polyunsaturated.

E makaʻala! Kūkulu ʻia ka nui o nā momona momona saturated i loko o ke kāʻai ʻana o ka pā ʻana, no laila, e ʻae ʻole nā ​​mea maʻi i kēia ʻano e kuke ai.

Nā iʻa a me nā kai iʻa

• mackerel - 360 mg / 100 g,
• kā pono paʻa - 300 mg / 100 g,
• kalepa - 270 mg / 100 g,
• nā poʻe kīwī - 170 mg / 100 g,
• huma - 114 mg / 100 g,
• pollock - 110 mg / 100 g,
• kauʻu - 97 mg / 100 g,
• trout - 56 mg / 100 g,
• ka tuna - 55 mg / 100 g,
• pike - 50 mg / 100 g,
• aila - 30 mg / 100 g.

ʻOiai ka ʻai nui o ka kolesterol, nui ka iʻa a me nā kai i momona nā momona o ka Omega-3 unsaturated. Eia kekahi, ʻo ka māhele lipid o ka wai wai a me ka kai o ke kai ka mea i hōʻike ʻia ma o ka "maikaʻi" lipoproteins-kiʻekiʻe. No laila, ʻo ka hoʻohana maʻamau ʻana i nā iʻa i loko o ka palaoa iʻaʻaʻa, kalima a ʻaīna paha e kōkua i ka hōʻemi ʻana i ka hōʻike ʻana i ka atherosclerosis e noho nei a hōʻoia i ka pale ʻana o ka hoʻokumu ʻana i ka papa kolesterol hou

ʻO ka waiū waiū a me nā ʻoihana aloha

• Kāhi gouda, he 45% momona. - 114 mg / 100 g,
• Kāmole kaʻaila, 60% momona. - 100 mg / 100 g,
• wai momona, 30% momona. - 90-100 mg / 100 g,
• ʻono, 30% ʻōpala. - 80 mg / 100 g,
• momona momona - 40 mg / 100 g,
• waiu kao 30 mg / 100 g,
• waiū, 1% - 3.2 mg / 100 g,
• kefir, 1% - 3.2 mg / 100 g,
• momona momona momona - 1 mg / 100 g.

No laila, ua kauoha ʻia e nā mea maʻi me ka atherosclerosis e kāpae i nā ʻolua paʻakikī paakiki, ʻono kulimi, maiʻa mai ka meaʻai. Akāʻo 1% waiū, kefir a i ʻole kaʻaʻa liʻiliʻi ka momona e hāʻawi i ke kino i ka nui o ka protein a me ka calcium me kahi haʻahaʻa haʻahaʻa haʻahaʻa.

ʻO nā hua hua he mea hakakā i nā poʻe maʻi me ka atorosclerosis. Paleka ʻia kahi palaka olakino a me ka mea ʻai i ka huaʻala, kahi nui o nā kolamu:

• hua moa - 570 mg / 100 g,
• ʻO nā hua mokulele - 600 mg / 100 g.

Me ka nui o nā wai momona momona, e manaʻo pono e hoʻopaʻa ʻia kēia mau huahana i ka atherosclerosis. Akā ʻaʻole naʻe kēia: ʻo ka mea ʻo ke aniani ka nui o nā lipoproteins "maikaʻi", a me ka meaʻawaʻawa kūlohelohe kūikawā lecithin. Kōkua ia i ka hoʻomaʻamaʻa i ka metabolid lipid a hoʻoneʻe i ka nui kolesterol mai ke kino. No laila, hiki iā ia ke hoʻohana i nā hua manu, akā ʻaʻole ʻoi mau pinepine ma 1-2 mau manawa i kahi pule.

Pāleʻaleʻa maʻalahi

ʻO ka mahalo, ʻo ka nui o ka liloʻana i nā huapalapala nui i kekahi mau hihia ke alakaʻi i ka hoʻonui ʻana i ka cholesterol koko. ʻO kēia kaʻina hana biochemical paʻakikī he kupaianaha o nā hopena e wāwahi i ka polysaccharides i kā lākou glucose, a laila triglycerides a me ka adipose kiko.

No laila, i ka wā e mālama ai i ka ʻai, kuhikuhi ʻia nā mea maʻi e kaupalena i ka ʻai.

• ʻuala
• pasta
• keʻokeʻo keʻokeʻo
• lole, kuki, na ano e ae.

ʻOi aku ka maikaʻi o ka hoʻopili ʻana iā lākou me nā mea momona indigestible (ʻo ka hapanui cereals, ʻuala brown), kahi e ʻeli ʻia ai, e hoʻokuʻu i nā wahi o ka glucose. I ka wā e hiki mai ana, ua hoʻopau ʻia ia ma nā pono o ke kino, ʻaʻole i liuliu i ka momona. He bonus hōʻoluʻolu o ke komo pū ʻana i kēlā mau huahana i ka meaʻai e lōʻihi ke ʻano o ka ʻeha.

Nā mea kanu a me nā hua

ʻO nā lau momona a me nā hua e pono ai i lilo ke kumu o kaʻai. I loko o ke ao, ua ʻōlelo ʻia nā mea maʻi me ka atherosclerosis e hoʻopau i ka liʻiliʻi ma ka 2-3 like me nā hua like ʻole a me nā ʻano like like 2-3. Nui nā meaʻai i nā mea kanu, e hoʻomaʻemaʻe i ka paia o ka ʻalā o nā toxins, hoʻihoʻi hou i ka hoʻowalewale ʻana o ka pīpī a kōkua e hōʻemi i ka paona.

ʻO nā waiwai anti antiogenicogenicʻo ia:

• ke kāleka - no ka hopena maikaʻi, pono i hoʻopau ʻia nā ʻōpeka o ke kāleka no 3-6 mau mahina,
• kaila pepa - he alakaʻi i ka kiko o ka vitamina C, he mea antioxidant mana ikaika,
• kalapu he kumu o ka vitamin A,
• Kiwi a me nā paila - nā hua e hoʻopōmaikaʻi i ka hana maʻamau o ka hana ana a me ka hoʻolilo momona.

E makaʻala! ʻO nā meaʻai meaʻai momona kūikawā, no ka laʻana, oat a i ole bran bran, hiki ke hoʻolilo i ka mea ʻalā o ka ʻili i ka meaʻai.

ʻO ka hoʻokō ʻana i ka pau ʻana o ka inu ʻāpana he hana nui ia i ka hoʻohālikelike o ka hana ana a me ka kaumaha o ke kaumaha. ʻO ka mea kōkua nui ma kēia hihia ʻo ka wai inu ʻawa. ʻO ka papaʻai me ka kolamu kiʻekiʻe o nā wāhine e pili ana ka hoʻohana ʻana o 1,5 a 2.5 mau lita wai (e pili ana i ke kiʻekiʻe a me ke kaumaha). I nā kāne, hiki i kēia helu ke hiki i 3-3.5 l / lā.

Eia kekahi, me ka atherosclerosis, maikaʻi ia e inu.

• rosehip hilo,
• home jelly home, unsweetened compotes,
• ʻōmaʻomaʻo ʻō.

Ma lalo o ka pāpā na kaina a me ka waiʻona i kekahi ʻano. Aia ka mea ʻawaʻawa ma ka ʻano o ka momona Cafestol, hiki iā ia ke hana pololei i ka pae o ka cholesterol i loko o ke kino, e hoʻonui aʻe ana. Hoʻonāukiuki ke kīlei i ka hoʻolālā ʻana o nā metabolic a me ka hōʻino ʻana i ka intima o nā kīʻaha koko. ʻO kēia āpau kahi mea i hoʻomaka i ka hoʻomohala ʻana o ka atherosclerosis.

Kāleka-free kololala: ka papa hana 7-lā

ʻO ka ʻaina kakahiaka kekahi o nā kīʻaha nui loa. ʻO ia ka mea nāna e hāʻawi i ka ikehu no ka hapalua holo mua o ke ao a kōkua e ala ala. ʻOiai i nā mea maʻi me ka atherosclerosis, pono pono ke kakahiaka i ka mākaukau a hoʻokomo i ka porridge / egg / cheese cheese (pono), me ka hua a i ʻole nā ​​lau ʻai ʻole.

Ke hōʻuluʻulu ʻana i ka papa ʻaina papa ʻaina, e hahai i kēia lula:

• ½ kekona o ka ai he mea hou a malono paha nā mea kanu ʻai,
• ⅔ ka nui o ka meaʻai i nā mea laikini paʻakikī - cereals, brown brown,
• ke koena ⅓ ka ʻiʻo, ka moa, ka iʻa a i ʻole ka protein o ka lau.

I ka hoʻolālā ʻana i ka pāʻina, ua mālama ʻia kēia mau papa, koe wale nō ka piha ʻana o ka piha holoʻokoʻa o ka ʻaoʻao i ka ʻanuʻu huila. ʻAi ʻia ka ʻai ʻana i ka pō, ʻoi aku ka nui o nā mea paʻakikī.

Inā pilikia ʻoe i ke koho ʻana i nā kīʻaha, e kamaʻilio me kāu kahu olakino. Hiki iā ia ke pane i kāu mau nīnau a noi aku i ka hoʻolālā o ka ʻai olakino. Hōʻike ʻia kahi papa kuhikuhi no ka pule, kahi kūpono no nā poʻe e ʻimi e hōʻemi i ka kolamu o ke koko a hoʻoliʻiliʻi i ka metabolism, i hōʻike ʻia ma ka papa ma lalo.

ʻOiai ke hoʻemi haʻahaʻa ʻana o ka cholesterol, kahi ʻano ʻoniʻoni a me ke kūpaʻa e ʻae iā ʻoe e loaʻa i nā momona pono a me nā minela a pau, e hoʻopau i ka momona nui, akā, ʻaʻole e noho pōloli.

I mea e ʻike ʻia ai nā hopena mai nā meaʻai olakino, pono ia e hoʻokani pono i kēlā me kēia meaʻai nā manawa nui - 3 mau mahina a ʻoi paha.

Naʻi maʻi mellitus

ʻO ka atherosclerosis a me ka maʻi diabetes kekahi mau ala koʻikoʻi nui e hele pinepine ai i ka lima. Eia kekahi, pono ka lāʻau o lākou e mālama ʻia. Hoʻohui i ka hoʻopau ʻana i nā momona momona, nā meaʻai no ke kolamu kiʻekiʻe a me ke kō:

• ka palena o ka calorie: i kēlā lā, e ʻai ka mea maʻi ma ka awelika 1900-2400 kcal,
• ke kaulike o nā kīhala: ʻo ke kahe o nā protein, nā momona a me nā haʻalulu e pono ai ka 90-100 g, 80-85 g a me 300-350 g i kēlā me kēia lā, pākahi
• ka hoʻopiha piha ʻana i ke kō a me nā ʻoluʻolu a pau mai ka meaʻai: inā pono, ua hoʻololi ʻia lākou me sorbitol a i ʻole xylitol (ʻoluʻolu nui ka hoʻohana ʻia).

ʻAno ʻia nā mea maʻi āpau e ʻai i nā mea kanu a me nā huaʻai, nā fiber. Hoʻokomo ʻia nā huahana no ka atherosclerosis a me nā maʻi diabetes:

• moʻo moa ʻaina ʻawaʻawa
• iʻa
• ka ʻai ʻawaʻawa (ka umauma moa, ka pelekele),
• palaoa c / s.

ʻO ka maʻi cholecystitis a me ka maʻi o ka naʻau

Me ka hoʻomohala pū ʻana o ka atherosclerosis a me ka lolo i loko o nā kānaka, e hoʻokumu ʻia nā mea kanu olakino e pili ana i kēia mau kumu:

1. ʻO kahi pāʻina i kēlā me kēia lā i ka manawa like.
2. ʻO nā meaʻai ʻawaʻawa ma waena o nā papa ʻai nui, e kōkua ai i ka gastrointestinal tract e ʻoi aku ka maikaʻi a me ka hōʻalo ʻana i ka pīpī o ke kuʻi i ka pā gastrointestinal.
3. Pono e mālama i kahi kaulike ma waena o nā meaʻai a me nā meaʻai.
4. Maiʻai i kahi ʻai ʻeleʻele a i ʻole loa.
5. Hoʻopili i nā lau momona a i ʻole nā ​​iʻa momona me ka meaʻaila ʻaila māmā.
6. Waiho i ka laila, legumes, hua waina mai nā meaʻai.

Pehea ka pōʻino o kahi index kiʻekiʻe kiʻekiʻe o nā wahine?

Hoʻololi ʻia nā molekule o ka kolamu i ka kolala maikaʻi - ke kolo o nā molekala i ka momona momona i hoʻi hou ʻia i nā peka o ka ate no ka hoʻohana hou ʻana, a me ka kolamu maikaʻi ʻole, ʻo ia ka mea e hiki ai ke noho i nā membran o nā wahī i ke kahe wai.

Ma hope o kekahi manawa, hoʻākoakoa ʻia nā ʻōpala kolé a hoʻopili ʻia me nā aka o ka calcium, ua hoʻokumu ʻia kahi ʻano atherosclerotic, kahi e pani ai i ka lumen arterial, e hōʻole ana i ka neʻe i ka maʻamau ma o nā laina koko.

Kūleʻa pinepine ʻia ke kahe koko a alakaʻi i ka pōloli o ka oxygen system a me nā ʻiʻo e hoʻolako ai me kaʻai a me ke oxygen.

ʻO ka nele o nā meaʻai i nā mea ʻai e hoʻonāukiuki i ka hoʻomohala ʻana o ka infococote myocardial, me ka pahu cerebral, e hoʻopau pinepine i ka make ma mua.

ʻO ka hapa o ka pono o ke kino i nā mea hoʻonāukiuki i ka hoʻomohala ʻana o ka infoction myocardial

I mea e pale ai i ke kino mai nā hōʻeha weliweli, pono ia e hoʻoponopono mau i ka indekoleka me kaʻaiʻai, i mea e pale ai i ka hoʻonui ʻana ma luna o ka pākaukau.

Nā hōʻailona kuhikuhi Cholesterol - ke kumu maʻamau o nā makahiki no nā wahine:

I nā wahine, kūpaʻa nā pae kolamu koko a hiki i ka hoʻomaka ʻana o ka menopause a me ka hoʻomaka ʻana o ka menopause.

Ma hope o ka menopause, hoʻonui ʻia ka kolamu i ke koko a pinepine pinepine ʻia kēia hoʻonui ma ka nui o nā kolamu a hoʻoliʻi ʻia e nā molika lipid haʻahaʻa.

Ma hope o ka menopause, hoʻonui ʻia ka cholesterol i ke koko i nā mea e kūpono ↑

ʻO nā lula o ka ʻai cholesterol

ʻO ka loiloi o ka meaʻai kolamu no nā wahine, ʻo ia ka hoʻemi ʻana i ka hoʻohana ʻana i nā meaʻai i loaʻa i ka kolamu, a inā pono, e hoʻopau koke i nā huahana holoholona mai ka papa.

Hoʻohana ʻia kēlā ʻano meaʻai koʻikoʻi, ma nā hihia koʻikoʻi, inā kiʻekiʻe ke kiʻekiʻe o ke kolamu a ma ka manawa pōkole.

Lā ʻia ʻole ke hoʻokaʻawale loa i nā huahana holoholona, ​​no ka mea he mea hoʻolako i ka protein kūlohelohe i loaʻa i ka lipoproteins density kiʻekiʻe e pili ana i nā lipoproteins (lipids maikaʻi).

Aia nō kekahi mau lula no ka hoʻohana ʻana i nā meaʻai diole no nā wahine:

• Pono e hoʻopau ʻia nā kīʻaha haʻahaʻa haʻahaʻa ma mua o 100,0 grama i kēlā me kēia lā,
• Pale i ka hoʻomoʻa ʻana i ka wāʻai o ke kīʻaha ma ka pānaʻi i loko o ka pā me ka aila,
• E hoʻopili i ka ala kuke - kulu ʻia i ka wai, ka ʻaʻa ʻana, e hoʻohana i ke ʻano ʻo ka pā i ka umu.
• I kēlā me kēia lā, komo i ka nui o nā lau, nā mea kanu a me nā huaʻai i loko o kaʻai. 60,0% o ka lāʻai i kēlā me kēia lā e pono ai nā huaʻala hou, a me nā huaʻai,
• Hoʻomaopopo i ka hoʻohana ʻana i nā mea kanu cereal a me nā pīni i ka papa o kēlā me kēia lā,
• E kōkua i ka hoʻohaʻahaʻa haʻahaʻa i nā wahine i ka wā o nā meaʻai, pectin. Loaʻa ka nui loa iā ia i nā lau a me nā hua - nā hua hou i paʻai a ʻāpala, nā pala kīnē a me nā kāloti, pū ka wai i loko o ka wai me ka hua citrus.
• ʻO kaʻai i ka manawa o ka meaʻai no nā wahine, ʻaʻole e emi iho ma lalo o 6 mau lā i ka lā,
• E hoʻohana i ka iʻa moana 3-4 mau lā i kahi lā, e hiki iā ia ke hoʻomoʻi, ʻai, ʻeli ʻia me nā ʻai ʻai.

He aha nā mea e ʻai me nā helu kolamu kiʻekiʻe

ʻO ka ʻai ʻana e hoʻohaʻahaʻa i ka cholesterol i ke koko o nā wahine, ʻaʻole pono e hoʻokaʻawale loa i ka hoʻohana ʻana i nā pōpoki, no ka mea, ʻo ka hemahema o nā liʻoli e hoʻopili koke koke i ke kūlana o ka ʻili o ka wahine, me kāna lauoho a me ke ʻano o ka pā kui.

Pono ke kīpē i ka kino wahine, akā no ka puka kumu, nā mea waiwai i nā Omega-3s.

Manaʻo ia e hoʻohana i nā aila aila i ko lākou ʻano loea, mālama lākou i ka nui o nā mea e pili ai i ka hōʻemi o nā lipids i ke koko.

No laila, hiki ke hoʻohui ʻia ka aila i ka pāāla a me nā kō i hoʻolako ʻia mai nā mea kanu huaʻai.

A liʻiliʻi 3 manawa i ka hebedoma me kahi meaʻai, e kau ai i ka iʻa i ka papa kuhikuhi, he nui hoʻi nā Omega-3s. Hoʻomaopopo ʻia e hoʻohui i ka nui o ka hoʻohana ʻana i nā huahana o Omega-3, iʻa aʻa, kūʻai ʻia i nā lāʻau lapaʻau.

Pono nā wahine e ʻai i nā nati i kēlā me kēia lā, kahi mea waiwai i nā momona momona monounsaturated. ʻO ka papaʻai e pono ai nā ʻano ʻano like ʻole - walnuts, pine pine, almonds. He nui nā moʻo monounsaturated i loko o ka flaxseed.

I ka wā eʻai ai, e ʻai wale i nā huahana momona haʻahaʻa a pale i ka papa keʻokeʻo kiʻekiʻe kiʻekiʻe.

Ke ʻae ʻia ia e ʻai i ka mea ʻai i ka wā o ka ʻai ʻana i nā helu ʻole, a pono hoʻi e hoʻomaka i ka lā no ka wahine me oatmeal.

He mea maikaʻi no nā wahine e hoʻololi i ka lau me ka wai ʻōmaʻomaʻo a me ka wai kinipona, me ka wai inu wai me ka wai ʻole o ka carbonone i loko.

Pono e inu ka wai wai ma ka hona ʻona. i nā mea e kūpono ↑

He aha nā meaʻai e hoʻokaʻawale i kahi papa meaʻai mai ka cholesterol?

Ke haʻalele i ka meaʻai i ka wā eʻai ai, nā meaʻai i hiki ke hoʻonui i ka index cholesterol.

ʻO ka hoʻonui nui loa o ka lipid koko ma muli o ke ʻano o ka hoʻomākaukau ʻana o ka huahana - ʻanipilikia ka kuke ʻai i ka meaʻai ma o ka paʻi ʻana i ka aila. ʻAʻole ʻai wale kēia meaʻai i ke kino me ka cholesterol maikaʻi ʻole, akā ʻo nā carcinogens hoʻi e kū pono ana i nā meaʻai i ka wā waila.

Pale i ka hoʻohana ʻana i kahi ʻano mākaukau i hana ʻia, sausages o ka hoʻomākaukau ʻana i ka ʻenehana, ʻoki ʻolo i ka ʻai a me ka ʻū a i ka paʻakai ʻia ʻana e like me ka mea hiki.

Hōʻalo i nā gula a me nā mea momona momona mai ka papaʻaina - keke, pastries, nā kuki a me nā kuki gingerbread.

Hoʻopili i ke kauʻana i nā kalaka - nā ʻuala, pasta.

Mai ʻai i nā iʻa iʻa a me nā ʻai, a ʻaʻole hoʻi i ʻai i ka ʻiʻo o nā ʻano momona - ʻo ka puaʻa, ka ʻiʻo hipa, ka ʻiole a me nā pālolo, a me ka pipi momona.

Hoʻole ia ke hoʻohana i nā huahana waiū me nā momona momona i ʻoi aku ma mua o 2.50%.

Maiʻai i nā meaʻai hoʻonaninani a i nā meaʻai wikiwiki i nā meaʻai wikiwiki

Hoʻopiha i kēia mau meaʻai me nā momona trans.

Nā hiʻohiʻona i ka meaʻai e hoʻohaʻahaʻa i ka cholesterol no nā wahine

ʻO nā meaʻai no nā wahine ma hope o ke 50 makahiki he ʻokoʻa i ka meaʻai. ʻAʻole ʻai ma hope o 7 a ʻoi aku a hiki i ka manawa manawa ma hope o ka ʻaina ʻana ma mua o ka hiamoe ʻana e pono e emi iho ma mua o 3 mau hola. Pono ka wahine e hele i ka papa ʻaʻole iʻoi aʻe ma mua o 22 mau hola no ka hiamoe piha i ka 7-8 hola.

ʻO ka ʻai no nā wahine i ke kula o ka makahiki 50 e hele pū ʻia me nā lawa e lawa ai ke kino a me ka hana.

Ma waena o nā papaʻai, i ka wā o ka papa ʻaina, hiki iā ʻoe ke inu i ka wai ʻala, me ka decoction o ka hoʻomākaukau ʻana i nā lāʻau lapaʻau, e hoʻomaikaʻi ana i ke kūlana olakino me ka hoʻonui ʻana i ka index kolesterol a kōkua i ka hoʻohaʻahaʻa iā ia.

ʻAʻole poina nā wahine i ke kaulike o ka wai ma ke kino i ka manawa o ka papa ʻaina. Me ka hoʻonui pinepine o ka kolamu i ka wā o kona hoʻohemo ʻana me ka meaʻai meaʻaiʻai, pono pono i kahi wahine e inu a hiki i ka 2000 milliliters o ka wai maʻemaʻe, e hoʻihoʻi i nā kaʻina āpau o ka metabolic i loko o ke kino.

Inā loaʻa he pilikia o ka wahine a me ke koko o ke koko, a laila ʻo ka nui o ka wai i hoʻopau ʻia i kēlā lā i kēia lā e pono e hōʻemi ʻia i 1,500 milliliters.

ʻO nā papa o nā huahana e hoʻonui a hoʻohaʻahaʻa i ka index testosterone i nā wahine

ʻO ka papa kuhikuhi kūpono no kēlā me kēia lā o ka pule

Inā ʻoe e pili ana i ka papaʻaina o nā meaʻai i ʻae ʻia i ka ʻai a pāpā ʻia ʻole i ka ʻai, hiki iā ʻoe ke hana i kāu papaʻaʻina hebedoma iā ʻoe iho, a i ʻole ʻoe e hoʻohana i nā ʻano i hoʻomākaukau ʻia e nā mea hoʻoikaika kaiʻai no kahi hebedoma.

Pōʻakahi:

Hoʻokomo ʻia nā kīleʻa i ka palaoa o ka berena rye a ʻaʻole nā ​​momona i ka pala.

Poalua:

Hoʻokomo ʻia nā papa i nā hua i hoʻomoʻa ʻia me nā pāpaona haʻahaʻa.

Pōʻakā:

Snack no nā wahine i ka wā o ka meaʻai - ka nati, ka mea a me ka pōkole ʻole i ka pōkole me nā hua.

Poaha:

No kahi pīkī, hiki i kahi wahine ke hoʻohana - ʻaina kīkī, a i ʻole ʻaina nā ʻeke a me nā ʻākā.

Pōʻalima

Hiki i ka wahine ke loaʻa kahi kīʻaha me nā huaʻai a me nā ʻano hua.

Pōʻaono:

Snack - nā mea kanu kīwī, nā kō kōnihi a me nā kefir momona ʻole.

Lāpule:

No kahi snack hiki ʻoe keʻai i nā huaʻai hou a me nā kefir haʻahaʻa haʻahaʻa.

Hoʻohālikelike

No ka wahine, ʻo ka meaʻai, ʻaʻole ia wale wale ke ʻano pōmaikaʻi, akā ʻo ke olakino hoʻi.

Pono e mālama pono i ka ʻai i ka manawa climacteric, i ka manawa e hoʻomaka ai kahi index kiʻekiʻe e hoʻonāukiuki i ke kahe o ke koko i loko o ke kino a hoʻonāukiuki i ka hoʻomohala ʻana o nā pathologies o ka puʻuwai a me ka kahe o ke koko.

ʻO ka maʻi pancreatitis kaha

ʻO ka pancreatitis kekahi o nā kulekele maʻamau o ka ʻōnaehana o ka holo ʻana. Me ka pōʻino weliweli i ka pancreas a me ka atherosclerosis, ke ʻano ka meaʻai therapeutic e hoʻoponopono i kahi liʻiliʻi:

• pololi i nā lā o ka hōʻeha nui e pono ai e hoʻihoʻi i ka pancreas.
• ka hōʻole ʻana i nā huahana e hōʻemi i ka pH o ka wai momona a hoʻonui i ka hana o nā enzyme - nā momona momona, nā momona momona, nā pā iʻa, nā ʻelehe,
• hōʻole ʻia mai ka hana ʻana i nā kīʻaha: ua aihue ʻia a hoʻolapalapa ʻia nā huahana.
• Hoʻopili i ka hoʻokomo ʻana i nā loina holoholona i loko o ke kino: ua hoʻohui ʻia ka aila ʻaila i kahi pā i hoʻomākaukau ʻia.

E like me ka atherosclerosis, ke kumu o kaʻai o ka maʻi o nā mea maʻi me ka pancreatitis he cereals, huina a me nā hua. Inā pono, e hoʻohui pololei i kahi pākahi o ka ʻaila huaʻai i ka pā me ka pā.

I luna, ua hoʻāʻo mākou e nānā pehea e hoʻohaʻahaʻa i ka cholesterol koko me ka hoʻohana ʻana i kahi papaʻai. Ma kahi o ka hoʻoponopono o ka meaʻai a me ka ke ola, ʻo ka mālama ʻana i ka atherosclerosis e pili ana i ka hoʻohana ʻana i ke ʻano holoʻokoʻa - lawe i nā lāʻau lapaʻau lipid, e hoʻonui ana i ka hana kino, e like me nā hōʻailona - e hana ana i ka hoʻihoʻi hou ʻana i ke kahe koko o ka maʻi i loko o ka lāʻau. ʻO ka hoʻokō ʻana me nā ʻōlelo a pau a ke kauka e kōkua i ka loaʻa ʻana o ka uku paʻa o ke ʻano a me ka hōʻemi ʻana i ka ʻike ʻana o ka kolamu nui i loko o ke koko, a me ka hōʻemi ʻana i nā pilikia o nā hihia.