ʻAiwai ʻaʻano
"Ma waho o ka kolamu, ʻaʻohe momona, ka liʻiliʻi o nā calorie," - ʻo ia ka huaʻōlelo i kēia lā e lilo nei i mau ʻano maoli no nā mea kūʻai ma nā hale kūʻai. Ke ho'āʻo nei e hoʻololi i ko lākou olakino no ka maikaʻi aʻe, ke hoʻāʻo nei nā kānaka e koho i kēlā mau meaʻai ʻaʻole e lilo i ka hoʻomohala ʻana o ka atherosclerosis, a me ka maikaʻi loa, hiki iā lākou ke wehe i nā momona mai ke kino. ʻAʻole hiki i ka kolamu haʻahaʻa mai ka meaʻai ke lilo wale i kaʻai, akā ʻo ka papa hana e pono ai.
Kāola a me ka meaʻai
ʻAʻole hiki ke kamaʻilio e pili ana i kēia lipoprotein me ka ʻole e hoʻopili i nā huahana, no ka mea, ʻo ke ʻano o ke ʻano o ka ʻōnaehana cardiovascular e hilinaʻi i ka nui o ka meaʻai.
Wahi a nā helu helu, e pili ana i ka 80 pakeneka o nā cholesterol a pau i kēlā me kēia lā i loko o ka ate. ʻO ke koena e hele me ka meaʻai.
E like me ke kānāwai, ka mea maʻamau e hoʻopau i ka nui o nā kaloli me ka meaʻai, a ʻo ka ʻākala kolamu i kāna meaʻai e ʻoi aku ka nui ma mua o ka manawa i ʻōlelo ʻia ai ʻo 300-400 mg no kahi kanaka maʻamau. 'O ia ke kumu e pono ai e koho i kēlā mau huahana ma kahi o ka kolamu e' aʻole 'ia e' oi aku i nā palena i 'ike' ia 'ole a i nele loa.
- nā ʻōpala
- nā mea kanu
- bean
- nā huaʻai a me nā hua waina
- aila ʻaila
- nā huahana paʻakai
- iʻa
- nā hua a me nā huaʻala,
- tī, kaʻa, koko,
- nā lole ʻaoa.
Ma nā ʻōpala o nā ʻano, like ʻole ke kiko o ka kolamu, a ʻo ka hapa ʻona o ka momona a lākou e loaʻa ai, ʻaʻohe ʻaila aila maikaʻi. ʻO nā huahana o nā huahana he mea nui loa ia i ka nui o ka pono i ka nui o nā ʻāina. Eia kekahi, aia kahi manaʻo e hana nui ana ka huahana nui mai nā cereals (berena) i piha. ʻAʻole maopopo kēia.
ʻAʻole ia ka berena ponoi e alakaʻi i ka piha, akā, ka mea maʻamau e pau ai me ia. Kēia ole ka mea e ʻai i ka berena e like me ia, me ka ʻole o ka sausage, kao, ka pate a me nā mea hoʻopiha a pau. Ke hoʻohana nei i kēlā mau keanu hanohano, hiki iā ʻoe ke loaʻa ka nui o ka kolamu no ka kolala, akā ʻaʻole ia ka berena e hōʻino no kēia.
Ma ke ala, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka berena me ka palaoa palaoa, bran a me nā mea waiwai ʻē aʻe e hoʻomaikaʻi maikaʻi ana i nā ʻano mea kanu o ka huahana. ʻAʻole paʻakikī loa ka ʻike ʻana iā ia ma luna. E like me ke kulekele, aia ka pōpō pākahi, a ma ka paia o kēlā papa i hiki iā ʻoe ke hoʻomaopopo i ka heterogeneous inclusions.
Nā rula nui
Kālā Cholesterol ʻO kahi mea momona e like me ka momona o ka pūʻulu o nā sterols o ka holoholona. I kēia mea, ʻaʻole hiki ke loaʻa i nā huahana o nā mea kanu. I ke kino o ke kanaka, ua hua ʻia ia e ka aneane o nā ʻāpana āpau, akāʻo ka hapa nui i hua ʻia e ka ate. ʻAʻole hiki i nā ʻōnaehana lehulehu ke hana me ka ʻole o ka cholesterol. He hale waiwai nui kēia no nā membra cell (hoʻolako i ka ikaika, pale i nā hana intracellular mai nā hoʻopale manuahi manuahi), pono no ka hoʻokumu ʻana i nā hormones o ka adrenal cortex, ka wahine a me nā kāne sex sex.
He mea nui ia e hoʻopili ai ka cholesterol i nā mea paʻakikī me nā waikawa, nā protein, a me nā paʻakai. Aia i ke koko, hana ia i ka lipoproteins me ka protein. ʻO ka lipoproteins haʻahaʻa haʻahaʻa e hoʻoili i ka kolala mai ka ate i nā mea āpau. E hōʻino ʻia ʻo LDL inā ʻoi aku ka nui o ka cholesterol i nā puʻukū ma mua o ka mea e pono ai no kā lākou hana koʻikoʻi. Inā ʻoi aku ka kiʻekiʻe o ka nānāʻana o ka cholesterol lipoprotein haʻahaʻa ma mua o ka mea maʻamau, a laila he hōʻoia kūpono kēia no ka maʻi cardiovascular.
ʻO ka lipoproteins kiʻekiʻe e lawe aku i ka kolesterol mai nā lau i hoʻihoʻi i ka ate, kahi e wāwahi ʻia a hoʻopili ʻia me ka bile. No laila, ʻo HDL a i ʻole HDL pale i ka hoʻomohala ʻana o ka naʻau a me ka maʻi vascular.
No ke aha e hoʻonui ai ka cholesterol?
- ʻAʻohe meaʻai kūpono. Hoʻokomo ʻia kona pae i ka ʻāʻī saturated i loko o ka momona ʻulaʻula, ke kōnala, ka momona, ke kīwī, a me ka confectionery.
- ʻĀina hoʻōla.
- ʻO ka momona ko ke kumu no ka hoʻonui ʻana iā LDL.
- Laula.
- Ka inu maikaʻi ʻana i ka waiʻona.
Manaʻo ʻia ka pae kiʻekiʻe a hiki i ka 5 mmol / l. He kumu no ka hopohopo a no ka nui o ka nānā ʻana i kou meaʻai a me kou olakino aia kekahi pae kolamu o 5 a 6.4 mmol / L. Ma muli o ke kiʻekiʻe o ka cholesterol e hilinaʻi ana i ka meaʻai, e kōkua ke kaona o ka kolamu ma ka hoʻemi ʻana i kona pae ma ka 10-15%. Ua kapa ʻia ʻokoʻa: ka anti-cholesterol, hypocholesterol a me ka kolokolo ʻole, akā hoʻokahi wale nō ʻano - ke kaohi o nā momona holoholona a me nā meaʻai i loaʻa ka cholesterol.
Hoʻokumu i ka pae o ke kūpaʻa ʻana i nā hoʻokahe koko, hiki ke hoʻōla i ka meaʻaiʻai i nā meaʻai i loaʻa i ka cholesterol a hoʻopau paha iā lākou. Inā pili ʻoe i kēia meaʻai no ka wā pōkole, no ka laʻana, i ka hebedoma, a laila ʻaʻole pili kēia i ke kiʻekiʻe o ka cholesterol, akā e kōkua ia e hōʻemi i ka paona (hoʻokahi i ʻelua kilograma i hoʻokahi pule). No nā kumu therapeutic, pono e hoʻopili ʻia ia meaʻaiʻai i kahi lōʻihi lōʻihi a mau ʻole paha. Mālama ka ʻai kūpono i ka hoʻopau ʻana i nā maʻi lipid metabolism a hoʻemi ʻia ke kaumaha. Inā ma hope o 3-5 mau lā ka hana ʻana o ka cholesterol hāleʻa, e hele mau lākou i ka lāʻau lapaʻau, akā e noʻonoʻo pono i ka ʻai ʻana.
ʻO ka haʻahaʻa o kaʻai kolamu haʻahaʻa:
- ʻO ka hōʻemi ʻana i ka nui o nā makana kaloriola o ka meaʻai, ʻo ia ka mea e hoʻemi ai i ka paona ma muli o ka haʻahaʻa-calorie a me ka meaʻai haʻahaʻa, akā i kaupaona ʻia nā mea maʻamau. Wahi a nā hōʻike hou loa, ʻaʻole ia he mau momona haʻahaʻa loa e kōkua ai i kahiʻai haʻahaʻa-low e kōkua i ka hōʻemi o ka cholesterol kino (LDL). Maiʻai i ke kō, nā mea ʻai ʻē aʻe i loaʻa ai ka nui o nā momona, nā hua palaoa, nā ʻuala, a me ka pāʻai.
- Hoʻemi ʻia ka hoʻokomo o nā momona holoholona a me nā meaʻai i loaʻa i ka cholesterol.
- Hoʻonui ka hoʻonui ʻana i nā loea a me nā fiber. ʻAʻole maikaʻi ka popilikia i loaʻa i ka kolamu ma nā huahana, akā me ka nele o ka fiber i loko o ka meaʻai, kahi e hiki ai ke wehe i kona nui mai ke kino.
- Hoʻopili ʻia ka paʻakai i 8 g (hoʻomākaukau ʻia nā kīʻaha me ka ʻole e hoʻohui pū i ka paʻakai, a paʻakai ʻia ka meaʻai hoʻomākaukau).
Ka nui o ka hana o ke kōpaʻa hoʻōla, nā momona holoholona a me ka waiʻona e hoʻonui i ka helu o ka calorie, kahi e hoʻopili ai i ke kūlana o ka lipid metabolism. Hoʻonui me ka hoʻonui o ka haʻahaʻa o ka calorie i ka piʻi ʻana o ka synthesis o ke kolamu ma ke kino a me ka hoʻonui ʻana i kona pae i ke koko. No ka hōʻemiʻana i nā haʻala kalalola o nā meaʻai, hoʻoneʻe a momona a me nā mea i lawe ʻia mai nā huahana ʻiʻo i ka hoʻolapalapa, ma hope o ka ʻona kahi ʻū a kī ʻia. I ka wā e hoʻolapalapa ai i ka ʻai a me nā moa, komo ka momona i loko o ka palaʻai, a nalowale lākou a hiki i 40% o ka momona.
ʻO ka palena o ke kaupalena o ka cholesterol me ka meaʻai he 250-500 mg / lā, e hilinaʻi nei ma ka pae hypercholesterolemia. ^ E Ha yM. Me kahi pae haʻahaʻa - ʻaʻole iʻoi aku ma mua o 300 mg i kēlā me kēia lā, a me kahi hua'ōlelo - 200 mg. Loaʻa i nā huahana holoholona āpau ke kolamu, akā ʻaʻole hiki i nā kānaka ke haʻalele loa iā lākou. Ma kahi kīʻai, ua ʻae ʻia ka hoʻohana ʻana i nā meaʻai maʻamau, akā me ka hāhai o ka kolokoli haʻahaʻa, a laila haʻalele ʻia nā meaʻai "kolesterol". E kōkua ke papa iā ʻoe e hoʻokele i kēia - i ka ʻike kolamu ma ka meaʻai.
| Mea ʻai 100 g | Kākau i loko o lākou (ma ka hoʻohaʻahaʻa ʻina i mg) |
| Nā loea | 800-2300 |
| ʻŌpala | 300-800 |
| Nā hua moa | 600 |
| ʻO ka ʻūleʻa | 270-400 |
| Ate kaʻi | 492 |
| Pūʻiliʻu puaʻa | 380 |
| Pūʻālua puaʻa | 360 |
| Mackerel | 360 |
| Stellate firmgeon | 300 |
| Manaʻo (ghee) | 280 |
| Kālā | 270 |
| ʻOkiʻoki | 275 |
| Butteruk | 240 |
| Natotenia | 210 |
| Kahiko moa | 170 |
| Aloha ʻOy | 170 |
| Hōʻalo ʻaʻa | 169 |
| Kauā | 160-190 |
| Hoʻokomo ʻia | 150 |
| Pate | 150 |
| Kuanui | 144 |
| Sardines (kēkē i loko o nā aila) | 120-140 |
| ʻO ka moʻo puaʻa | 130 |
| Kāhi Gouda | 114 |
| Ua pena ʻia | 112 |
| ʻO ka lauʻaola | 110 |
| ʻO ka palaoa Roe | 110 |
| Kolohala | 110 |
| ʻO ka momona momona | 110 |
| Kahiahi kukila 60% | 105 |
| Nāʻano, kaʻi | 100 |
| ʻO ka momona puaʻa | 100 |
| ʻOlu momona | 100 |
| Chester Cheese - 50% | 100 |
| Hoʻōla | 99 |
| Ke Keikihipa | 98 |
| Herring | 97 |
| Beef i | 90 |
| ʻO ka ʻaleʻa | 90 |
| Pāleʻa me ka ʻili | 90 |
| Nā moa ʻeleʻele (ʻili ʻole) | 89 |
| ʻO nā iʻa momona momona | 88 |
| Kukui | 87 |
| Wana sausages, salami, mortadela, cervelat | 85 |
| Mackerel | 85 |
| ʻOpa 20% | 80 |
| Nāʻaila keʻokeʻo keʻokeʻo (ʻokoʻa ʻole) | 79 |
| Ke Keikihipa | 70 |
| ʻ .lelo ʻona | 66 |
| ʻO ka palaki | 65 |
| Kiwihewa | 64 |
| Tilsit cheese - 45% | 60 |
| Nā pipi a me ka moa | 40-60 |
| Tureke | 40-60 |
| Duck | 60 |
| Kāhi kostroma | 57 |
| Kahi Kahi | 56 |
| Tuna | 55 |
| Nā Koleki | 53 |
| ʻ tonguelelo ʻona | 50 |
| Moana ʻōlelo, pike | 50 |
| Paʻi liʻiliʻi i hoʻomoʻa ʻia ʻia | 40 |
| Makuā ʻohana | 40 |
| Kaiāulu 10% | 33 |
| ʻEwili | 30 |
| ʻO ka waiū o Goat | 30 |
| Milk 3% | 15 |
| Kefir a me ka waiū 1% | 3,2 |
| Whey | 2 |
| ʻAno keke-piha momona | 1 |
| ʻO kahi kulekele manuʻala | 1 |
| Kāhi home - 0.6% | 1 |
| Kūpono ʻaila | 0 |
| Malelinaka | 0 |
E hāʻawi kēia papa ʻaina iā ʻoe i ka helu ʻana i ka ʻai. ʻO kaʻoiaʻiʻo, pono ʻoe e haʻalele i nā meaʻai "kolesterol": naʻau, hua manu, offal, meats fatty, ghee. Hāʻawi ʻia e hoʻopau i kahi pā liʻiliʻi.
Pono nā moʻokāki no 30% o ka huina o ka calorie intake. ʻO nā momona momona o ka wai (ʻo ka momona momona, sausages, nā iʻa, nā huahana dairy) pono nā mea e ʻoi aku ma mua o 10%. Pono e noʻonoʻo ʻia i ka pipi, ka puaʻa, ka ʻai moa i ka nui o ka momona ʻike ʻole ʻia.
Mai nā kumu waiwai o ka protein, pono e makemake i ka iʻa. Pono ka nui o nā momona momona Monounsaturated e 15% o nā momona a pau, a me nā momona momona o polyunsaturated - 6% (e pili ana i nā huahana e kūkākūkā ʻia ma lalo). Pono nā meaʻai a me nā huaʻai ma mua o 400 g i kēlā me kēia lā. Hāʻawi ʻia nā kaila 5 g i kēlā me kēia lā. Pono e hoʻoili ʻia nā ʻōpala māmā.
Hoʻomau ka hoʻohaʻahaʻa i nā meaʻai
- Wahi Kūkū MNZHK - ʻona ole. ^ E Ha yM. He waiwai ua waiwai ʻo ia aila ʻaila, ka mea i hoʻokumu i ke kumu o ka "diet Mediterranean." Wahi a ka loiloi, he haʻahaʻa loa ka nui o kēia mau ʻāina mai ka maʻi ʻeha.
- PUFA omega 6 kōkua pū i ka hōʻemi o ka hypercholesterolemia. ʻO nā kumuwaiwai he meli, palaoa, cottonseed, a me ka aila ʻaila.
- PUFA omega 3 i hōʻike ʻia e nā iʻa kai lau (sardine, mackerel, herring, salmon, halibut). ʻO ka intake o kēlā me kēia lā he 0.5-1.0 g omega-3 mai i ka iʻa a iʻa a iʻa (refined) e hōʻemi i ka maʻi o ka maʻi. ʻO nā ʻōhua omega-3s pū kekahi pū kekahi i nā aila hinu (linseed, rapeseed, soy, mustard, nut, sesame). Pono e pono i ka aila hinu i loko o ka meaʻai a hana i ka hapa o ka momona, no ka mea me ka hua nui o ka momona unsaturated, ʻo ia nō kekahi o nā mea anti-atherogenic - phospholipids, phytosterols, squalene a me phytostanols.
- Phytosterols a huaiau ka phytostanols loaʻa i ka palaoa germ, niu, palaoa, rapeseed, soybean, ahi, kālai sedera, paukulu a me ka lūlū pua a me ka hua, flaks a me ka hua sesame, mauʻu (pistachios, cedar, almonds), nā mea kanu a me nā hua (ʻoi aku ka avocados), ka ua iʻa. Hoʻopiʻi ʻole kēia mau mea i loko o nā ʻōpū a loaʻa kahi hopena kūloko. Wahi a nā haʻawina, hiki i nā huahana me phytosterols ke hōʻemi i ka kolesterol ma ka 10% inā hoʻopau ʻia i kahi dosis o 2-3 g i kēlā me kēia lā, a hui pū ʻia me ka haʻahaʻa haʻahaʻa haʻahaʻa ma 24%. ʻOi aku ka lōʻihi o ka hoʻohana ʻana i nā huahana i hoʻonui ʻia me lākou, ʻoi aku ka hopena o ka lipid-lowing hopena. Ma kekahi kiʻi. la l ʻO ka aila ʻolika he 22 mg o phytosterols.
- E kanu i nā meaʻai i mea e hoʻowalewale ai i ka momona o ka meaʻai. ʻO ka pālahalaha ākea o nā mea kanu, nā hua ʻai a me nā mea kanu e hiki ai iā mākou ke hoʻokō i ka pono o ka momona kai (kahi o 30-50 g i kēlā me kēia lā e pono ai). No laila, hoʻohui pū he 15 g pectin i loko o kaʻai e hoʻemi nei i ke kiʻekiʻe o ka kolamu ma ka 15-20%. Eia kekahi, i ka wā i hōʻikeʻia i loko o ka meaʻai, nui ka nui o ka momona o ka papaʻai no ka bran palaoa, methyl cellulose a pectin maʻemaʻe paha. Pono e hoʻomanaʻo ʻia o kā lākou hoʻohana lōʻihi ʻana i ka nui o nā mea he 60 ma mua o ke alakaʻiʻana i kahi kīnā o ka nui o ka waiora a me nā minela.
- ʻO nā cereal e loaʻa ana i ka momona a me nā hāmeʻe paʻakikī e hāʻawi pū kekahi i ka cholesterol haʻahaʻa a triglycerides. ^ E Ha yM. ʻO ka pīpī a me nā huahana soy e hōʻemi i ka kolamu ma muli o ke kaʻo nui o ka fiber soluble, a ma nā ʻōlelo o ka protein e hiki ke hoʻololi i kekahi ʻiʻo. Hiki iā ʻoe ke hoʻohana i nā huahana soy - tofu, tempe, miso.
- ʻO nā lau āpau a me nā hua ʻulaʻula a me ka ʻulaʻula polyphenolshoʻoulu i ka hana o HDL: blueberries, viburnum, cornel, raspberry, blackberry, strawberry, chokeberries, cranberry, lingonberry, ʻulaʻula, hua ʻōpala, ʻula ʻula, beets, pomegranates. ʻO ka lanakila ma waena o kēia manaʻo ko ka hua cranberry. Hiki ke hoʻohui pū ʻia nā wai.
- I waena o nā laulani, ke alakaʻi keʻokeʻo keʻokeʻo. Hoʻohana ʻia kona hoʻohana ʻana i kekahi ʻano, a pono hoʻi i ka ʻai ʻai i kēlā me kēia lā i ka nui o ka liʻiliʻi he 100 g.
- ʻO ke kāleka he mea ikaika maoli statine hoʻolohi ana i ka hana o LDL. I kahi hopena ʻike, pono ʻoe e hoʻohana ia ia a hiki i 3 mau mahina, 2-3 nā ʻōpio i kēlā me kēia lā (me ke akahele gaugitis, ʻāhā peptic, lōkohu a polū).
- Iodine kahi hopena hypocholesterolemic a pale aku i ka haʻalele ʻana o nā lipids i ka paia o ka moku. ʻO kāna kumu kai moana: nā honu, nā kukama moana, nā iʻa, mussels, kaona moana, ka hoʻohana ʻana i hiki ke hāʻawi i ka pono no ka iodine.
- Hoʻohana pū ka hana o ke chromium i ka hopena hypocholesterolemic a me nā hopena hypoglycemic. ʻO nā kumu nui nā palaoa wī a me ka palaoa, ka palaoa a ka mea kahu ʻai, ka ʻai, ka ʻala, ka palaoa a me ka bale.
- ʻO Selenium kahi microelement me kahi hoʻolālā antioxidant a loaʻa iā ia i ka palaoa a me ka brat oat, nā lā lūlū, ʻulaʻula a me ka ʻulaʻula, ka palaoa huʻai, hua manu, chickpeas, nā pīni, nā lentils.
- ʻO nā huahana waiū-waiū me nā mea wai kawa e loaʻa ai ʻO ka thermophilus Streptococcus a Lactobacillus bulgaricus.
E kōkua kēia mau huahana āpau i nā haʻahaʻa haʻahaʻa. kolamu. ^ E Ha yM. ʻOiaʻiʻo, ʻoi aku ka maikaʻi o nā lāʻau i kēia mea, akā no ka kū ʻana o ke ʻano o kahi meaʻai, hoʻonui ʻia ko lākou mākaʻi.
E kōkua pū ka lāʻau hoʻomaha i kekahi mahele me ka mālama maʻi.
He maikaʻi i ka inu i ka tihe tī. Kāwīwī ka wai a ninini i ka wai i hoʻolapalapa ʻia. Lawe pinepine iā 1 tsp. ka ʻōpio i loko o kahi aniani, e hoʻohui i kahi pīpī o ka lemon a koi i nā minuke 30.
ʻO ka hoʻomakei i nā mea kanu a me ka waiū waiū: 1 kele o ka puna wai ma ka 250 ml o ka wai wai, waiho no 15 mau minuke. I ke kakahiaka a me ke ahiahi, 30 mau minuke ma mua o ka papaʻaina, inu i ka infusion ma kahi mahana. Hiki iā ʻoe ke ʻai i ka "ʻai" mai ka waiū waiū - 1 tīpune o ka ʻai, mālama maikaʻi a inu i ka wai, i lawe ʻia he 2-3 mau lā i ka lā ma mua o ka ʻaina.
Keila aila: 2 mau kīʻī aʻa aila a 10 mau kākela ke kālai ʻia i kāwī ʻia ma kahi kaomi. Hiki i kēia ʻaila ke hana i ka hanu a me ke kapa no ka mau salads, cereals, nā mea ʻai.
Hoʻokomoʻana i ka hua wai: 1 tbsp. ninini nā lūlū i ka 250 ml wai o ka wai paʻaki, ma hope o ka hoʻoluhi ʻana no 15 mau minuke, kānana a lawe i 0.25 kīʻaha ma mua o ka papaʻaina i nā manawa he nui i ka lā.
ʻO nā ʻōmua nui e hoʻopili i ka meaʻai ʻoi loa: hoʻonui i ke kino kino, lawa moe, hāʻawi i nā hana maikaʻi ʻole.
Nā ʻĀina huahana
- ʻO ke kumu o ka hopena pule o ka ʻai he iʻa a me nā kīʻaha kai. Hoʻohui i ka tuna, mackerel, flounder, cod, salmon, salmon a me 100 g o nā iʻa 2-3 i hoʻokahi manawa i ka pule. I ka manawa like, pono ʻoe e haʻalele i ka iʻa a me ka cidare civaar a hoʻopau i kā lākou hoʻohana (no ka laʻana, ʻelua mau manawa i hoʻokahi makahiki).
- Hoʻohana pono ka hoʻohui ʻana i nā ʻai āpau.
- Hoʻohui ma kahi o 400 g nā huaʻai hou a me nā lau. Hou, hoʻopau i nā lau āpau i hiki ke ʻai maka ʻia. E hoʻomākaukau i kahi pāʻai ʻaoʻao no ka ʻai a me nā iʻa mai nā ʻano o nā kāpeti, beets, kāloti, zucchini, mau paukena, huaʻala, ʻāmaʻomaʻo ʻō, ʻoiai e kaupalena ʻia ana ka hoʻohana ʻana i ka ʻuala. Pono kahi papa o nā meaʻai i nā legumes, e loaʻa i ka nui o ka protein lau. Inā hoʻomanawanui maikaʻi ʻoe, e kau iā lākou i kēlā me kēia lā i kāu papaʻai.
- Pau nā hua a me nā huaʻai i ka minamina a i ʻole ke ʻano o decoction a me nā compotes. Aia nā nui o nā pectins i nā hua citrus, nā huaʻomaʻo, nā huaʻai dogwood maloʻo, viburnum, hua waina, nā hua kanu. Hoʻonui lākou i nā ʻāpana, hoʻoulu i nā kaʻina metabolic. ʻAʻole mapu kēia ʻili i loko o nā mea palupalu, a kau ʻia i loko ona. nā mea huʻala a kolamu, e kāpae iā lākou mai ke kino.
- Hānau ʻia hoʻi ka lāʻau ʻaole. Mea hoʻohana nui nā mea ʻala, huehue, ʻāpala a me nā ʻono kō. Hiki iā ʻoe ke inu i ka wai ʻala i ke kakahiaka, a i ke ahiahi - ʻo ka hōʻuluʻulu.ʻO nā puna wai momona, nāʻaila a me nā ʻona kāloti. Hoʻomaka ka wai Beetroot i inu me 1 mau puna.
- Hoʻopili i nā hua a me nā mea kanu, lawe i ka bran, fenugreek, sesame a me nā pua flax i kahi māla wai - ʻo ia kahi mau kumu hou o ka momona, nā aila a me nā phytosterols e kōkua i ka hakakā ʻana i ka maʻi.
- E inu i ka bran ma mua o ka papa i ke kakahiaka no 2 mauʻa a i ka pō, mai poina e inu i ka wai nui i loko o ka lā.
- Hiki iā ʻoe ke kuke i nā ʻai i nā lau ʻai, nā mea ʻai, nā sopala beetroot, borscht, a i ʻole mauʻa me ka liʻiliʻi o ka cereal.
- E hoʻokaʻawale i nā mea momona a me nā mea ʻai i kuke ʻia ma ka wai a i ʻole ka mea ʻala paha. Hoʻolālā ʻia nā ʻano momona, ʻaʻole i pala.
- ʻO nā lau a me nā moa wale nō nā mea momona haʻahaʻa. No kaʻai kūpono, ʻo ka ʻai ʻana i ka pīpī a me ka ʻai i nā manawa 2 i hoʻokahi pule he lawa. Pono ka ʻiʻo Turkey (loaʻa nā momona liʻiliʻi) a makemake ʻia. Pono e hoʻomaʻamaʻa ʻia i ka kuke ʻia a hoʻomāluē ʻia, ma hope o ka hoʻolapalapa ʻana i ka ʻai.
- ʻAi ʻia ka palaoa rye, palaoa, me ka bran. Hiki iā ʻoe ke paena i ka palaoa a i ʻole hoʻi ʻoe i ka palaoa mai ka soy palaoa. Hiki iā ʻoe ke ʻai i nā kuki inedible maloʻo, ʻokoʻa palaoa kālua. ʻO ka waiwai i kā ʻia i ka hale i hana ʻia me ka paʻakai a hoʻohui i ka bran, ka flax seed a sesame.
- ʻO ka waiū, nā huahana waiwai a me nā mea e hoʻoneʻe ai i ka pōkī liʻiliʻi e koho ʻia me nā momona momona, e pono ke koho ʻia nā ʻalemena me kahi momona momona o 20-30%, a ʻo ka haʻahaʻa haʻahaʻa haʻahaʻa a me kaʻaila wale nō e hoʻohana wale ʻia i nā kīʻaha. Hiki i ka papa hana hebedoma a hiki i ka 2 huaʻai piha a me kahi nui o ka hua keʻokeʻo o keʻokeʻo.
- Hoʻomaka ʻia ka līkī iho mai ka buckwheat, oat, a me nā cereals brown, akā inā makemake ʻoe i ka lilo ʻana o ke kaumaha, pono e hoʻemi ʻia ka nui o nā cereals i loko o ka meaʻai. E like me kahi koho i ka ʻaoʻao, hiki iā ʻoe ke hoʻohana i ka pasta i hana ʻia mai ka palaoa wīwī a me ka palaoa durum. He maikaʻi i ka hoʻohuiʻana i ka waiū oat a wai ʻō paha i loko o ka meaʻai - nā oats e hoʻoneʻe i ka cholesterol.
- E hoʻohana i nā aila ʻaila unrefined e hoʻomaʻamaʻa i nā manawa ʻai. Hoʻohana nui ʻia ka oliva, ka palaoa, sesame a me ka flaxseed.
- Loaʻa nā iʻa i nā poli monounsaturated pono i ke kino. Hoʻonohonoho ʻia e ʻai i ka 30 g o nā hua a me nā hua i kēlā me kēia lā. Hoʻohana nui nā Walnuts no ka hoʻohaʻahaʻa i ka cholesterol.
- ʻO ka wai ʻona ʻono me ka lemon, ka waiū rosehip, kaʻaila, wai wai me ka wai ʻole e inu ʻia a hiki i ka 2 lita i kēlā me kēia lā.
Nā mea kanu a me nā greens
Nā ʻōpala a me nā hua maloʻo
Kēlā cereals a me nā makana
Nā Loʻi
Nā iʻa a me nā kai iʻa
ʻO kaʻao, nā hua, nā hua
ʻO nā ʻano o kēia ʻano mea kanu i loko nā momona. No laila, ma 100 g nā pīpī, kahi o 18 g mau momona, e hana ana i kēia huahana nā paʻakai nui loa a ke kīleʻaleʻa, ʻo ia ka mea e hoʻohana nui ai ka hoʻonui ʻana i ka nui o nā kaloli o nā meaʻai. Akā naʻe, ʻaʻole ʻoe e makaʻala i kēia momona no ka poʻe i loaʻa i ka cholesterol kiʻekiʻe a makaʻu i ke kūkulu ʻana o nā maʻi cardiovascular. Pau loa ka aila maloʻo i ka lipoproteins density haʻahaʻa loa. Eia kekahi, nā mea ikaika o nā momona, a me kā fiber, paʻa i loko o soy a i loko o nā legume āpau, e ʻae iā ʻoe e hoʻopau i ka kolamu maikaʻi ʻole a ma laila e hōʻemi ai i ka atherogenicity koko.
He mea maʻalahi ke alualu i ka nui o nā momona i hoʻopau i ka mea maʻi e hoʻohana ana i kahi papa kūikawā. I ka mua, pono e noʻonoʻo pono a maʻemaʻe, e ana ana a me ke kaupaona ʻana i nā huahana. I ka wā e hiki mai ana, ʻoi aku ka wikiwiki o ka helu o ka calorie.
| Nā huahana, 100g | ʻO nā ʻōpala | Kālā, kcal |
|---|---|---|
| Rye berena | 0,7 | 214 |
| Roti palaoa | 2,4 | 254 |
| Kūʻai | 7,6 | 297 |
| Kāpē keʻokeʻo | 0,1 | 27 |
| Oliveta | 10,7 | 115 |
| Hoʻomaka | 0,2 | 20 |
| Kālepa | 0,1 | 15 |
| Nā pīpī | 1,2 | 303 |
| Nā Leo | 0,1 | 58 |
| Soybean | 17,3 | 395 |
| Nā Leo | 1,1 | 310 |
Nā hua a me nā hua ʻai. Hoʻopili ʻia ka maikaʻi o nā hua a me nā huaʻai i ka kiʻekiʻe o nā momona i loko o lākou, akā ʻaʻole pono ʻoe e makaʻu i ka poʻe hope. Hoʻohana i nā hua momona monounsaturated i loaʻa i nā hua a me nā huaʻai ka mea e pono ai ka mea maʻi o ka cardiologist e hōʻemi i kā lākou huina atherogen. I kēia manawa, ʻo nā walnuts nā huahana wale nō i kēia pūʻulu e loaʻa pū ana nā omega-3, a no laila he mea kūpono ke hāʻawi iā lākou i kahi mua ma ka papa inoa.
Nā Hila a me nā Lāle
ʻO nā huahana a ʻāpana paha
- ka hānai, nā ʻala pastry a me ka wisa, nā pōkole, ka ʻami me ka waiū
- ʻāʻala, hānai i ka puaʻa, ʻūhā, kui, ʻaʻai i ka kīʻaha, nā mea ʻai i kaupalena ʻia a me nā mea ʻala ʻia.
- nā ʻano mea ʻala a pau, nā meaʻai palaoa, nā iʻa iʻa a me ka caviar.
- momona momona kāmele, ʻāmona kaʻaila, ke kō a me ka kirī,
- sime, ka kalapona, koko, kīwī ikaika a me ka kofe,
- keʻokeʻo keʻokeʻo, pasta, semolina.
Kakauolelo
Kāleka i nā ʻAle-Cholesterol
- ʻO alakaʻi i nā Oats i ka papa ʻaina o nā huahana i loaʻa i ka cholesterol, ke kumu o kahi meaʻai hānai no ka atherosclerosis. ʻO kāna mau molopoli hoʻoleʻaleʻa e pale i ka synthesis o LDL, pale i ka pākīpī, a pale i nā kīʻaha mai ka hoʻonui ʻana i ke koko. I ka hoʻopihapiha, aia kekahi waiwai kūlike Aventramides - ka mea ikaika loa antioxidants mai ka pūʻulu o nā polyphenols. ʻO ka hoʻohana pinepine ʻana o ka oatmeal hiki ke hoʻolaʻa wale i ka kolamu, akā hoʻihoʻi i ka hana metabolism, e hōʻoki i ka momona nui.
- ʻO nā rasppberry, nā huaʻala, nā currant a me nā hua citrus i waiwai i ka acid ascorbic, kahi e hoʻemi ana i ka pono o nā pā koko koko a pale i ka hoʻokumu ʻana i nā pākī. ʻO Raspberry kahi aspirin maoli e hoʻomaikaʻi i ka hana o ke ʻōnaehana cardiovascular. Hiki i kēia mau meaʻai ke hana i nā maʻi kūlohelohe.
- Loaʻa i nā kuʻuna nā pectins, ka mea e hoʻomaʻamaʻa i nā metabolid lipid ma ke kino. Contraindicated nā hua ma nā pilikia gastrointestinal.
- ʻO nā Avocados i nā waikawa monounsaturated fatty acid a me pectin. Loaʻa ka mea hoʻonohonoho i ka beta-phytosterol. He palu kēia no ko mākou mau moku.
- Pumpkin - kōkua iā ia e hōʻemi i ka nui o ke kaumaha a me ka nui o ka kolamu. Hoʻopili maikaʻi ʻia e ke kino, loaʻa ka beta-carotene, ka nui o ka fiber. He huahana maikaʻi kēia no ka paleʻana i ka atherosclerosis.
- Almonds - ʻoiai ka ʻike kiʻekiʻe o ka calorie kahi mea maikaʻi loa ia no ka pale ʻana i ka atherosclerosis a pale i ka waiho ʻana o nā pōkole ma nā paia o nā kīʻaha koko. Ua hoʻohālikelike ʻia i nā maʻi ʻoihana gastrointestinal, me ka mālama ʻana i nā mea maʻi āpau.
ʻO nā huaʻai a me nā huaʻai, nā aila huaʻai, nā mea kanu
He hewa ʻole ke ʻōlelo ʻana me ka momona o nā hua a pau. Malia paha kahi hua punahele me kahi momona kiʻekiʻe no kahi huahana mea kanu. Avocado. Aia kekahi 15 g o nā momona ma kahi o 100 g o nā huahana, akā, he polyunsaturated lākou a pau, ʻo ia ka mea e alakaʻi ʻole ai i ka plake ma nā paia o nā kīʻaha koko.
ʻO nā ʻike e pili ana i nā ʻoliva. ʻO kēia mau hua momona kahi kumu waiwai i nā aila, akā ʻaʻole lākou e hoʻopōʻino i ka ʻōnaehana cardiovascular, akā hoʻoikaika pū. ʻO nā polyunsaturated waʻa e like me ka linoleic, oleic a me linolenic e lawe i ka kolamu maikaʻiʻole mai nā moku.
Mau aila ʻaila. He ʻike maoli kēia huahana no nā mea hana a me nā mākeke ma kahi o ka honua. Ma kahi kokoke i kēlā me kēia hōʻailona haki me nā aila ʻaila ʻike ʻike ʻia i ka palapala "ʻaʻohe cholesterol", a he ʻoiaʻiʻo kēia. Eia naʻe, ʻo ka haʻi ʻana i kēlā mau mea like me ia ke kāhea aku i ka lemona lemon. ʻAʻohe a hiki ʻole ke kolamu ma nā aila ʻaila. Eia hou, ke hoʻoikaika ikaika nei nā mea āpau o kēia huahana a me ka waiho ʻana ma nā paia o nā kīʻaha koko.
ʻOkoʻa ke ʻano me ke aila palaoa. Me kēia hoʻomehana wela, hoʻokumu ʻia nā polymers o nā momona momona i ke aila, kahi e hiki ai ke hoʻonui i ka kolamu ma ke kino, a me kēia mau mea - ʻaʻole pono e haʻi i ka nui o nā carcinogenic a me nā mea momona (acrolein, acrylamide, heterocyclic amines a me peroxides) e hiki ai i ka maʻi kanesa.
Nā laupala. ʻAʻole loa lākou i ka kolamu i ka manawa āpau, a no laila hiki iā ʻoe ke hoʻokuke iā lākou i kāu papaʻa ʻole me ka makaʻu iki ʻole e hoʻonui i ke kiʻekiʻe o nā māhele lipid i ka plasma koko. Eia kekahi, waiwai kēia ʻāpana huahana i nā momona e like me nā mea ʻē aʻe, e kōkua ana e hoʻoneʻe i nā mea momona mai nā kīʻaha koko a hoʻomaʻamaʻa i nā hana pānaʻi.
Kahua a me ka iʻa
ʻO ka ʻōpū a me ka iʻa kai kekahi i nā ʻoki manu, ʻo ia hoʻi kahi kolesterol iā lākou. E hoʻomaka me, pono e hoʻomaopopo ʻo ka kolala a pau i loko o ka iʻa, me nā mea ʻokoʻa liʻiliʻi, he maikaʻi. I ka aʻa iʻa, loaʻa nā polyunaturated fatty acid omega-6 a me omega-3, ka mea e paʻakikī mau ana i ka ʻike ʻia i kēia lā. Ke hana nei kēia mau momona momona e like me nā antagonist o ka cholesterol maikaʻi ʻole a wehe iā ia mai ke kino, akā ʻo ka nui o ka maikaʻi, ma ke ʻano ʻē, hoʻonui ʻia. ʻO ia ke kumu a nā kapules me kēia mau mea ikaika i kēia lā he hapa nui o ka mālama ʻana o nā mea maʻi i nā keʻena cardiology. ʻO kahi mea ʻokoʻa loa ia ka honu, kahi e paipai ʻia no ka poʻe e loaʻa ana i ka atherosclerosis a me ka pākeke i loko o nā moku.
Kāwu, Kaʻa, Koko
ʻO ka ʻawa he wai inu pau loa o kekahi momona, ʻo ia ka mea hiki ʻole i ka cholesterol ke ʻona i loko o ke kumu. Kohi ʻia ka aila lāʻau ʻona kaulana mai ka lau me ka distillation. ʻO ka ʻono ʻawaʻawa o ke kīpē ma muli o ka nui o nā tannin e aia i kēia huahana. ʻO Tannin kahi waiwai e hoʻopaʻa ana i nā mea āpau a puni iā ia. Hoʻopili kēia i nā ʻāpana momona o ka meaʻai (me nā lipoproteins haʻahaʻa haʻahaʻa), a me nā mea i loaʻa i nā wahi i loaʻa i ka maʻi. Ua hōʻoia ʻia no ka holoi ʻana i ka meaʻai me ka kīʻaha, ʻaʻole e loaʻa i kahi mea hao mai ia mea, ʻoiai ʻoe e ʻai i ka ʻiʻo nui.
Heʻuʻuku ka poʻe e ʻike i ke kofe he huahana no ka pohō kaumaha. ʻO ka kofe ka mea ʻona kaulana loa a maikaʻi loa e hoʻomaka ai i ke kakahiaka o ka miliona o nā kānaka a puni ka honua. ʻO ka mea i hala aku nei, aia ma ka papa inoa keke nā huahana no nā poʻe e loaʻa ana i ka cholesterol kiʻekiʻe. ʻO ka mea ʻo ia ka hiki ke hoʻonui i ka hoʻonaninani, kahi maʻamau e hoʻonui ʻia ma kēia pūʻulu o ka poʻe a i ʻole ma luna o ka palena o ke kala.
I kēia mau lā, hoʻolaʻa hou i nā kānaka ʻepekema a ua hāʻawi ʻo ia no nā maʻi maʻi hypertensive. Eia kekahi, ua hōʻike ʻia nā noiʻi kūʻokoʻa i ka hoʻohana pinepine ʻana i ka kīʻī o ka lau no ka hōʻemi ʻana i nā lipid plasma. ʻAʻohe kolestole i ka kope kīnā a i ʻole. Aia i kekahi mea liʻiliʻi o nā aila pono, hiki ke maʻalahi iā ia e nānā i ka nānā ʻana i ka wai o kahi kuke piha i paʻi ʻia. ʻO kahi nui o nā waikawa organik (malic, caffeic, chlorogenic, acetic, citric) hoʻoulu i ka hana o nā mea āpau.
He huahana kūikawā ka Cocoa i kona ʻano. Loaʻa ka pauma mākoko o ka lemona he 10 mau mea momona o ka momona, akā ʻo ke momona kēia kino. Kūkulu i nā huaʻai momona polyunsaturated i hui pū me ka polyphenols e like me ka lāʻau lapaʻau. Kōkua kūpono i ka koko i kōkua ʻia e hoʻokaʻawale i ka momona a kekahi i hoʻopau ai ma mua o ka inu ʻana i kahi kīʻaha o kēia inu. He mea nui ia e ʻaʻole e hoʻohui i ka nui o ke kō a me ka waiū i ia, no laila e hoʻemi ʻole i kāna waiwai pono. ʻO ka mea hope loa, hoʻolaha nā kauka e pili ana i ka waiwai o ka koko.
No laila, 200 g o ka waiū me ka waiū a me nā kō me nā kō e like me 200 Kcal. Hiki iā mākou ke ʻōlelo, ʻaʻole wale kēia mea inu, akā he meaʻai, he kīmaha kino, a ʻaʻole pono ʻoe e hoʻohui i nā mea momona kiʻekiʻe.
ʻO nā mea ʻoluʻolu e like me ka huahana e loaʻa ai i nā poʻe i loaʻa i ke kolamu kiʻekiʻe e pili ana i ka manawa mau loa. ʻAʻole maopopo kēia. Inā ʻaʻole hoʻokumu ka mea maʻi i ka maʻi maʻi maʻi, a laila e ʻae ʻia ka hoʻohana ʻana o nā pale i ka nui kūpono a hiki ʻole i ke kūpono, pono wale ke koho i nā maikaʻi maikaʻi. No laila, nā marshmallows a i ʻole marshmallows ma kahi haʻahaʻa, aneane ʻaʻohe hapa o ka momona, i loaʻa kekahi mau o soluble fiber, i hana ʻia i loko o ka hale me ka evaporation mai nā huaʻai a nā huaʻai. ʻOiaʻiʻo, liʻiliʻi kēia hapa o ka fiber, akā hana nō hoʻi ia e hoʻoneʻe i nā mea momona mai ke kino. Hiki ke noʻonoʻo ʻia ka caramel, ʻoiai ʻaʻole ia he kolamu.
ʻO ka mea hope loa, ʻo ia ka momona a me kāna iho ponoʻī huahana kūʻokoʻa i kēia pūʻulu he halva, kahi i hana ʻia me ka hoʻohana ʻana i nā māhele o nā hua lula. E like me kāu e ʻike ai, ua hoʻohemo ʻia ka ʻaila hinu i nā kolamu maikaʻi ʻole, ʻo ia ka mea e hiki i ka mea maʻi ke loaʻa i kēia ʻono, ʻoiaʻiʻo, me ka helu ʻana o ka ʻike nui o ka ʻiʻo o kēlā me kēia lā. Eia kekahi, hoʻihoʻi ka polyunsaturated fatty acid i loaʻa i ka halva e hoʻihoʻi i ka pale o ka maikaʻi a me ka kolamu maikaʻi a hiki i ka plasma koko a hōʻemi i ka pane o atherogenic.
Akā ʻoi aku ka maikaʻi e hōʻole i nā leʻaleʻa me nā momona momona. ʻO ka momona momona, ʻo ia ke kumu o ka hoʻopiha piha ʻana, he kolamu a no laila ua loko me ka weliweli nui. He mea nui loa ia e hoʻomanaʻo inā hiki i kahi kanaka olakino, nā kelulehua kahi mea ʻono e lawe nei i nā nui o nā kaloria.
E kōkua ka papa ʻaina i ke helu ʻana i nā mea i kēia manawa o ka kaloli.
| Nā huahana, 100g | ʻOi, g | Kālā, kcal |
|---|---|---|
| Laula | 0,2 | 308 |
| Nā Lōmole | 0,2 | 299 |
| Malelake | 0,1 | 296 |
| Kāleka | 0,1 | 296 |
| Halva Kahiki | 29,6 | 516 |
| Iris | 7,5 | 367 |
| Kālā | 0 | 374 |
| ʻEle keke | 20 | 399 |
| Nā hua lāʻau | 2,8 | 342 |
| ʻO nā mea momona ʻili | 30,2 | 530 |
| Holo kaila puʻu | 38,6 | 544 |
E like me kāu e ʻike ai, hiki i ke ola maʻamau me ke kolamu kiʻekiʻe. ʻO ka pono, e hakakā ka mea maʻi no kona olakino, akā ʻo kēia hakakā he mea hōʻoluʻolu a me ka hōʻoluʻolu. Pono nā huahana i koho kūpono me kahi haʻahaʻa haʻahaʻa ma ka piko o ka papa inoa i ke kūʻai ʻana i nā huahana, a laila aia nā manawa a pau e hoʻi ka ʻano o ke ola i kahi kiʻekiʻe.
Papa inoa hua huahana kolamu
- ʻO ka aila Olive ke kumu waiwai o nā momona momona a me nā phospholipids. ʻO ka hoʻohana maʻamau i ka hoʻohaʻahaʻa ʻana i ka pae o ka "maikaʻi" a hoʻonui i ka cholesterol "maikaʻi". ʻO ka pūpū he polyphenols - nā antioxidants kūlohelohe e hoʻolohi i ka hoʻomohala ʻana o ka atherosclerosis a normalize i ke koko. ʻO 50 ml o ka aila aila i lawa i kēlā me kēia lā.
- ʻO ka ʻai i nā meaʻai ʻai haʻahaʻa haʻahaʻa. Loaʻa iā ia nā kumua momona momona, pōmaikaʻi no ka nui o ka a me ka hoʻohiolo ʻana i nā kao momona. A ʻo ka mea pono e nui ai ka salmon: chum, salmon a me ka salmon. E pono ke halibut, trout, tuna a me ka laʻu.
- Loaʻa ka wai kai i ka cholesterol haʻahaʻa. Wahi a nā haʻawina ʻepekema, ua hoʻoneʻe ke kai mai ka nui loa o ke kino. Aia nā squid i ka taurine, kahi e hoʻoponopono ai i ka cholesterol. Pono ka pālehu e puʻuwai. Mālama ʻo Astaxanthin i kā mākou mau cell mai ka wā kahiko.
Hoʻokomoʻana i nā oats
E hōʻemi i ke kolamu o ke koko ma o 20% e kōkua i ka hoʻopili ʻana o nā oats.
- No ka hoʻomākaukauʻana, pono ʻoe e ninini i kahi aniani o ka oatmeal i loko o kahi thermos me 1 lita o ka wai hoʻolapalapa, e koi ai i kahi lā a me ke kaumaha.
- E lawe i ka hapalua o ke aniani i ka hola ma mua o ka ʻai ʻana.
- ʻO ka papa o ka mālamaʻana he 2 wiki. A laila lawe i kahi hoʻomaha he 2 wiki a hoʻomau.
Kaʻana like "Products Cholesterol Low"
He aha ke kolamu a no ke aha e ʻinoʻino ai ia?
ʻO Holetesrol kahi alani lipophilic i hana mua ʻia i loko o nā keiki, ka gastrointestinal tract, nā kuhi a me nā kelena adrenal. Hoʻokomo ke koena o ka waiwai i ke kino me ka meaʻai.
Hana ka momona momona i kahi nui o nā hana pono. ʻO ia ka mahele o nā paia pā, ua komo i ka ʻōlelo huna o ka vitamin D a me kekahi mau hormone, e kākoʻo i ka hana o nā ʻano a me ka hoʻōla ʻana o nā ʻōnaehana.
Hiki i ke kolamu ke haʻahaʻa kaumaha koʻikoʻi (LDL) a me ke kaumaha kiʻekiʻe kiʻekiʻe (HDL). ʻO kēia mau māhele he mea waiwai a ka ʻoihana a me ka hana i hoʻopili ʻia ma ke kino.No laila, ʻike pono nā kīʻaha hoʻomaʻemaʻe HDL, a me kā LDL clog iā lākou.
Eia kekahi, hoʻonāukiuki ka lipoproteins haʻahaʻa haʻahaʻa i ka hoʻokahe koko i nā kino. ʻO ka hoʻopili ʻia ʻana o ka lumen vascular i ka myocardium e alakaʻi i ka hiʻohiʻona o ischemia cardiac. Me ka pololi oxygen hāleu, kūlohelohe nā nekrosis, kahi e pau ai i ka puʻuwai puʻuwai.
Hoʻā pinepine nā huaʻai atherosclerotic i loko o nā moku o ka lolo. A ʻo ka hopena, make nā cell nerve a ulu kahi aʻa.
No ka hana maʻamau i ke kino, pono ke kūpono ka pae ʻana o ka pae a me ka hoʻōla ʻia o ka cholesterol. Hiki iā ʻoe ke hoʻokūkū i ka māhele o kēia mau mea inā e hoʻohana ʻoe i nā meaʻai i kēlā me kēia lā e hoʻohaʻahaʻa i ka LDL.
ʻO ka hapa nui, ka hoʻāla ʻia o ka cholesterol kino i loko o ke koko e hoʻāla ʻia e nā fatur unsatsated o ka hoʻomaka ʻana o nā holoholona. ʻO nā huahana aʻe ua loaʻa ke kolamu kiʻekiʻe:
- offal
- ʻai (pipi, ʻokiʻoki, hipa)
- ka pipi a me ka kope
- hua moa
- uala
- iʻa ka wai
- nā lole ʻaoa
- huehue
- mauʻaʻai momona,
- waiū piha.
Akā, ʻaʻole pono ʻoe e haʻalele i nā momona, no ka mea pono lākou i ka metabolism maʻamau a hoʻokomo ʻia i loko o ke ʻano o nā mea hoʻoliʻi.
No ka pale kaulike, lawa ka ʻai ʻana i nā meaʻai i loko o ka mea liʻiliʻi nā LDL liʻiliʻi.
Hoʻololi i nā meaʻai
Ka nui nā meaʻai o ka kolamu ma nā huaʻai a meaola. E pili ana i kēia mau mea, ua hana ʻia nā yogurts hoʻōla liʻiliʻi, i lawe ʻia no ka hypercholesterolemia.
ʻO kekahi mau huahana ʻē aʻe e kōkua hoʻi i ke kiʻekiʻe o ka LDL ma o 10-15%. ʻO ka papa inoa o nā meaʻai momona i nā momona momona, lecithin a me linoleic, arachidonic acid ke poʻo e ke ʻano o nā moa (moa, turkey fillet) a me ka ʻiʻo (veal, rabbit).
Me ka kolamu nui, pono ke hoʻonui ʻia ka ʻai me nā huahana wai momona haʻahaʻa (ke kīwī, kefir, ka koka). ʻAʻohe mea waiwai pono loa he kai a me kekahi o nā iʻa (shrimp, pike perch, hake, squid, scallops, mussels) i loaʻa i ka iodine, ʻaʻole ia e ʻae i nā lipids e waiho i nā pā vascular.
ʻO nā meaʻai ʻai haʻahaʻa haʻahaʻa e hōʻike ʻia ma ka papa ma lalo:
| Inoa inoa | Ka hana i ke kino | |||
| ʻO nā mana huaʻala holoʻokoʻa (palaoa, brown rice, oats, buckwheat, oatmeal, bran) | ʻOi aku ka momona, kahi e hoʻohaʻahaʻa i ka LDL e 5-15% | |||
| Nā huaʻala a me nā huaʻai (nā hua kanu, nā hua ʻai, nā hua ʻai, nā avocados, nā hua waina, nā ʻōpala, nā ʻōpala, nā maiʻa) | Hoʻopili i ka momona-soluble fiber, kahi i hoʻohemo i ka nāwawa, kāohi i ka kolamu a kāpae i ke kino. ʻO ka huaora a me nā minela e hoʻohuli iā LDL i nā mea kūpono e like me ka hormone sex | |||
| ʻO nā lau ʻala (ʻālaʻi, soybean, cottonseed, rapeseed, palaoa, sunflower, linseed) | ʻO lākou kahi kūwili piha piha no ka huahana me nā kolamu. ʻO kā lākou i ka waik ole oleic, omega-3 a me 6 a me nā mea pono anti-atherogenic (phytostanols, phospholipids, squalene, phytosterols). ʻO kēia mau haʻahaʻa e hoʻohaʻahaʻa i ka cholesterol a hōʻemi i ka pilikia o ka maʻi naʻau. | |||
| Kanu (kamō, hua ʻōpala, keleka, kāloti, kāpī, zucchini) | Me ka hoʻohana o kēlā me kēia lā, hoʻohaʻahaʻa i ka pae o ka cholesterol maikaʻiʻole i 15%. Hoʻomaʻemae lākou i nā ipu mai nā atherosclerotic plam, i ka pale ʻana i kā lākou hoʻokumu i ka wā e hiki mai ana | |||
| ʻO nā palu (lentils, beans, chickpeas, soy) | Hoʻololi i ka ʻikeʻana o LDL a i ka 20% ma muli o nā kiko o ka selenium, isoflavone a me ka magnesium. Aia kēia mau mea i ka hopena antioxidant, peel lākou i nā palaki kolesterol mai nā paia o nā kīʻaha koko | |||
| ʻO nā ʻōpala a me nā huaʻala (flax, almonds, pistachios, cashews, sesame seed, sedar grains) | He waiwai lākou i nā phytostanols a me nā phytosterols e wehe i ka LDL mai ke kino. Inā ʻoe eʻai i 60 g o kēia mau huahana i kēlā me kēia lā, a laila ma ka mahina e hoʻēmi i ka hā o ka kolamu ma ka 8%. Hoʻokomo ʻia kekahi mau panana ma ka papa inoa o nā meaʻai pono no hypercholesterolemia. ʻO nā mea ʻala ʻē aʻe e pili ana i ka marjoram, basil, dill, laurel, caraway seed a me ka parsley. A me ka hoʻohana ʻana i nā pīniʻu, ʻeleʻele a ʻulaʻula i makemake ʻia e palena. Ma kahi o ka weheʻana i nā momona momona mai ka meaʻai, i mea e pale ai i ka hypercholesterolemia, pono ia e hoʻemi i ka komo ʻana o nā kīmina wikiwiki.
ʻO nā menus a me nā paʻiʻono no nā meaʻai hoʻohiolo kino
ʻO nā hana e kuke ʻia ana e hoʻomoʻa ai i ka umu palaoa, kaʻaila, ka kuke ʻana a me ka ʻoki ʻana. Inā ʻoe e hahai i kēia mau lula maʻalahi, a laila e hoʻōla ka pae o ka cholesterol ma hope o kekahi mau mahina. Eia ʻole ke koho o nā kīʻaha, pono ʻoe e hoʻopili i nā mea kanu, nā momona waiū-waiū i huaʻai, hua ʻai, nā huaʻai, nā huaʻai, nā ʻai momona, nā iʻa a me nā meaʻaiʻai a pau i loko o kou meaʻai. ʻO kahi papa kuhikuhi no hypercholesterolemia e like me kēia:
No ka hōʻemi i ka pae o ka cholesterol maikaʻiʻole, pono ʻoe e hoʻohana i nā ʻonike mai nā meaʻai i ʻae ʻia. No laila, e kuʻi lī me nā līilū e kōkua i ka hōʻemi o ka neʻe i ka LDL. E hoʻolapalapa ʻia nā pī a hiki i ka palupalu, e pālahalaha ma kahi colander, ʻaʻole hoʻoheheʻe ʻia ka waiu. Hoʻokahi ʻokiʻoki a hoʻokahi a me 2 ʻōpō ke kaʻaila. Hoʻopili i ka ʻili mai 2-3 mau ʻōmato, ʻoki i ka ʻiʻo i nā cubes. Hoʻohui ʻia nā mea kanu me ka lentil puree a me ka kalo no nā minuke 10. I ka pau ʻana o ka kuke ʻana, ua hoʻohui ʻia nā mea ʻala (coriander, zira, paprika, turmeric) a me kahi kīʻaha liʻiliʻi o ke aila. Me ka kolamu kiʻekiʻe, he mea pono e hoʻohana i kahi huehue o ka wai ʻaʻa Adyghe a me ka avocado. No kona hoʻomākaukau, hoʻokahi ʻōpala a me nā pou alligator i ʻoki ʻia i loko o nā cubes a hui ʻia me ke kāwili. Hoʻohana ʻia ka ʻaila ʻoliva, ka wai lemon a me ka mustard i ke kapa ʻana. ʻOiai me ka hypercholesterolemia, hiki iā ʻoe ke hoʻohana i ka palaʻa mai ka pōkā pepela a me nā pua Brussels. ʻO ka ʻao no kāna hoʻomākaukau:
ʻO nā meaʻai e hoʻopau ai me ka cholesterol kiʻekiʻe e wehewehe i ke wikiō ma kēia ʻatikala. Nā meaʻala inu | |||
| wai kohuke | 0,0 | 0,0 | 0,0 | - |
| ʻōmaʻomaʻo ʻō | 0,0 | 0,0 | 0,0 | - |
ʻO ka meaʻai me kahi momona o ka waiʻona momona i loko o ke koko e pono ke fractional. Pono e ʻai ʻia nā meaʻai i 6 mau manawa i ka lā ma kahi mau wahi liʻiliʻi.* nā data he ma 100 g o ka huahana
ʻO nā huahana a ʻāpana paha
- ka hānai, nā ʻala pastry a me ka wisa, nā pōkole, ka ʻami me ka waiū
- ʻāʻala, hānai i ka puaʻa, ʻūhā, kui, ʻaʻai i ka kīʻaha, nā mea ʻai i kaupalena ʻia a me nā mea ʻala ʻia.
- nā ʻano mea ʻala a pau, nā meaʻai palaoa, nā iʻa iʻa a me ka caviar.
- momona momona kāmele, ʻāmona kaʻaila, ke kō a me ka kirī,
- sime, ka kalapona, koko, kīwī ikaika a me ka kofe,
- keʻokeʻo keʻokeʻo, pasta, semolina.
ʻAi ʻia nā huahana Papa Kūʻai
| Pūnaewele, g | ʻOi, g | Nā kalapu, kā g | Kālā, kcal |
Nā ʻōpala a me nā hua maloʻo
Kēlā cereals a me nā makana
ʻO Flour a me Pasta
Kakauolelo
Nā puna wai a me nā kau
Nā huahana huahana
Kālea a me nā mea ʻono
Nā huahanaʻai
Nā Loʻi
Nā iʻa a me nā kai iʻa
Nā Hila a me nā Lāle
Nā meaʻala inu
* nā data he ma 100 g o ka huahana
Kāleka o Cholesterol (Diet)
E hoʻonohonoho i nā meaʻai 5-6 i ka lā. Hoʻohana ʻoi loa i ka hana maikaʻi, hoʻokaʻawale i nā meaʻai i nā nīnū huna (sausages, sausages, cheeses, ham, rolls, pastes). Ke koho ʻana i ka iʻa ʻai a me ka kuke pololei ʻana, e ʻike ʻoe i ka nui o ka momona a me ka kolamu ma loko.
E hoʻohana i ka liʻiliʻi o ka momona i ka wā e kuke ai, ʻo ia ka mea e hoʻohana ai i ka kuke ʻana i ka paila pālua, umu a pāpaʻi paha. Hoʻopau i nā kala momona "wikiwiki" - hoʻoulu lākou i ka hana o insulinka mea e komo i ka hoʻohuli ʻana o ke kō i ka momona. Hāʻawi i nā ʻōlelo aʻoaʻo a pau, hiki iā ʻoe ke hana i kahi ʻano like ʻole.
| ʻAina kakahiaka |
|
| ʻAina kakahiaka lua |
|
| ʻAi awakea |
|
| Kāpī nui |
|
| Kai ʻaina |
|
| No ka pō |
|
| ʻAina kakahiaka |
|
| ʻAina kakahiaka lua |
|
| ʻAi awakea |
|
| Kāpī nui |
|
| Kai ʻaina |
|
| No ka pō |
|
| ʻAina kakahiaka |
|
| ʻAina kakahiaka lua |
|
| ʻAi awakea |
|
| Kāpī nui |
|
| Kai ʻaina |
|
| No ka pō |
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Hoʻoulu ʻo Brussels i ka pele me ka paʻu momona
Kāliki, ʻuala, kamato, ʻāpana ʻulaʻula, nā ʻōpio.
ʻOki i nā lau āpau i loko o nā cubes, hiki ke waiho ʻia a piha ke pā inā he liʻiliʻi ka poʻo o ka kāpeti.
E lawe mai i ka lāʻau ʻai i ka ʻōpala, hoʻoneʻe i nā mea ʻai i hoʻomākaukau ʻia, koe wale nō ka pipi, i loko. ʻO ka paʻakai liʻiliʻi, hoʻohui i ka lau bay a me ka nutmeg. Kahu ʻia no nā minuke 10-15 a hoʻohaʻahaʻa i nā pua Brussels.
ʻOi Lentil Pahu
Lentil, ke kāleka, kaila, ka paprika, ka turmeric, nāʻaila huaila, pepa, zira, kamato, a me ka pes iʻa.
Kahu ʻia nā ʻōpala a maʻemaʻe. Hoʻopau i kahi sima, mai ninini i ka mea kalupa. E kālai i ka ʻala, hoʻohui i 2 mau ʻōpala o ke kao ʻala, 0,5 tsp zira, turmeric, paprika, coriander, ʻeleʻele, ʻoki ʻia i mau ʻōmato. Hoʻohui i nā mea āpau me ka lentil puree a inā pono ʻoe e hoʻolapalapa, kāwili pū ʻia i nā minuke āpau no nā minuke 10, e hoʻohui i ka aila ʻaila i ka hopena.
Cauliflower a me kahi lāʻau ʻeho
Cauliflower, huaʻala, kāloti, kaʻaila, aniani, ke kāleka, nā mea kanu, nāʻaila lāʻau, nā mea kanu.
E hoʻomoʻa i ka hua manu a hoʻohui i kahi paʻakai liʻiliʻi. Ma hope o kekahi manawa, lanakila i ka ʻeha a holoi iā lākou. E hoʻokomo i ka cauliflower tinu, ʻōpala a me nā kāloti i loko o kahi pahu, hoʻonui i kahi wai liʻiliʻi a hoʻomoʻi no 10 mau minuke ma lalo o ka uhi. E hoʻohui i nā mea ʻala no ka ʻono, ʻokiʻoki, ʻaila kālena a hoʻomau ka ʻū a hiki i ka kuke ʻana.
ʻOleʻa me nā Bean Red a me nā kukama
Keliʻi ʻia, ʻala, ʻamala, ʻōwili ʻaila ʻulaʻula, ke kālai ʻia, ka ʻaila ʻoliva, ka wai lemon, kāwele ʻeleʻele, kekahi mea ʻono i kou ono.
ʻOkiʻoki i ka pepa, ka ʻala a me ka kukama i loko o nā ʻāpana, hoʻohui i nā pīni paʻa. No ka hoʻohemo ʻana, hui i ka 1 tsp. ka wai lemon, ka paʻakai, ka ʻōpala, kāwī ʻia ka ʻoliva ma o ka keʻokeʻo.
ʻO nā hoʻopiʻi a me ka hoʻohuihui
| NOHO | Cons |
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ʻLelo ʻana a me nā hopena
Pono e ʻike ʻia kēia meaʻai ma ka mea i ka loli ʻana i ka hana ʻai maikaʻi. E lilo ia i mea e pono ai e lilo i rula no ke ola no nā poʻe maʻi i loaʻa ka nui, kau ʻia ka lipid metabolism, a loaʻa nā pilikia me ka ʻōnaehana cardiovascular. He kaulike ia, a ʻo ke kaohi ʻana i nā pēpē māmā a me nā ʻaina, ʻaʻole ia e hoʻopilikia i ka olakino. ʻO nā hiʻohiʻona maikaʻi e hōʻemi nā mea maʻi i ka paona, manaʻo nui aʻe e nānā a hoʻomaʻamaʻa ka lipid metabolism. Hōʻike pinepine nā loiloi e hoʻohuli ana ka meaʻai i ko lākou ʻano.
- «... ʻAʻole kōkua ʻo ka hoʻoluʻu hypercholesterolemia i ka hoʻomaha ʻana i ka meaʻai. Pono wau e hahai pono iā ia, akā hoʻomaikaʻi iā ʻoe ʻo wau wale nō ka ʻohana i loaʻa i ka 55 makahiki me ka ʻole o ka puʻuwai. ʻOi aku ka nui o nā momona a me nā momona. ʻO ka hoʻokō mua - hoʻomaka ka ʻai ʻokoʻa, ka lua anuʻi - hoʻomaka ka hele wāwae, a ma ka hoʻoilo hoʻoilo. Ma keʻano holoʻokoʻa, ua hoʻomaikaʻi ke kūlana (ikaika, hana) a makemake wau i koʻu ʻano ola»,
- «... Ua hoʻomaka koʻu kaua hakakā i ka kolamu 3 mau makahiki i hala, a i kēia manawa āpau kuke wau no wau iho. Ua hōʻemi loa ka papa ʻaina i ka wā mua, akā inā ʻaʻole i kōkua, a hoʻonui ʻia ka cholesterol, pono e mālama koʻikoʻi wau. ʻO ka ʻuala, pasta, nā laiki a me nā kōpaʻa e kāpae koke ʻia, e like me nā palaoa āpau. Inā ma mua o kaʻu ʻai ʻana i nā hua kime 2 i ka hebedoma, i kēia manawa nā protein wale nō, a ma ka malama i hala i haʻalele ai i ka waiū a me ka palaʻa mai ka meaʻai. ʻAʻole wau makemake e inu i nā lāʻau lapaʻau, no laila ua palena au iaʻu iho. E ʻimi au i 2 mau mahina hou, inā ʻaʻole ia e kōkua, e inu wau i ka lāʻau»,
- «... Ua hāpai ʻia ʻo Cholesterol me nā pilikia ʻili. Ma kahi papaʻai o 3 mau mahina, ua nalo iā 7 kg (ʻoi loa ka paona nui a maʻalahi hoʻi ka kilogram). Ua loaʻa koke iā ia i ka hōʻoluʻolu nui a ʻaʻole hōʻeha ka aʻai. Kuke wau no wau iho, no ka mea, ʻaʻole haʻalele koʻu mau ʻohana i ka ʻai i ka palaʻai a me ka umauma moa kuke. ʻAʻohe manawa e kuke inā hana ʻoe. Hana wau i ka waiū meaʻai kai, a hele like me ke kapa ʻana i nā pānaʻi āpau. ʻAi wau i nā mea kanu palaoa a me ka palaoa bran me ka pani Hoʻāla wau iā ia me ke kōʻai brown. Eʻai mau i nā grapefruits, kāloti, hua ʻala, celery i mau loko a me nā ʻili».
-
Detralex a i ʻole troxevasin, ke koho o kahi lāʻau venotonic kūpono
He aha e koho ai: Detralex a i Troxevasin? ʻO nā ʻāpana hemorrhoids a me nā veʻa varicose mai ke kaʻe ʻana o ke kahe o ke koko i loko o nā moku. No ka hoʻoponoponoʻana i ke kūlana, aʻo nā kauka e lawe i nā venotonics. ʻO kēia ʻālana lāʻau lapaʻau e komo pū me Detralex a i Troxevasin. ... -
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