Hoʻololi ma ka moa

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 maʻi momona o ka momona ka mea maʻamau ka hopena ma ka hopena o ke olakino. ʻO kekahi o nā ala no ka hoʻoponopono ʻana o ka dyslipidemia ka mea ʻai, ʻo ka ʻano, ʻo ia ka palena o ka hoʻopili ʻana i nā momona "maikaʻi ʻole" i loko o ke kino a hoʻonui - i nā mea maikaʻi. Hiki paha ke ʻai i ka papa ʻai me nā meaʻai like? ʻO ke ʻano o ka ʻiʻo i loaʻa ka liʻiliʻi o ka kolamu, a pehea e kuke ai i ka ʻoluʻolu? I kā mākou loiloi, e ʻike ʻoe i nā mea a pau e pono ai ʻoe e ʻike e pili ana i ka pipi, hipa, ka puaʻa a me ka moa no ka mea maʻi me ka atherosclerosis.

Pehea ka hopena o ka cholesterol i ke olakino kanaka

Ma mua o ka hana ʻana i ka hoʻohālikelike hoʻohālikelike o ka ʻikala kolamu i ka ʻi, e hoʻāʻo e noʻonoʻo pehea e pili ai kēia ʻano momona i ke kino a no ke kumu e hōʻeha ʻia ai nā pilikia olakino.
No laila, he kolala (ʻo ka inoa kemika ka cholesterol) he waiwai a ka momona e like me ka papa o nā lipofilic alcohols. Hoʻokahi wale nō wahi o ia mea e komo i ke kino me nā holoholona ma ke ʻano o ka meaʻai: a i ka 80% o nā kolamu a pau e hoʻoili ʻia e nā peka o nā ate.
He mea koʻikoʻi loa ka mea kanu no ke kino a mālama i nā hana i lalo:

• ʻO ia ka mahele o ka paia kelepona, e hoʻoponopono ana i kona permeability a me elasticity. I nā kumuwaiwai olakino, kapa ʻia ke kolamu he stabilizer membranes cytoplasmic.
• Hoʻopili ʻia i ka hana ʻana o nā huaola biologically ikaika e nā sela o ke akeʻa a me nā kūloko adrenal: mineralocorticoids, glucocorticosteroids, sex hormones, vitamin D, aile acid.

I nā helu maʻamau (3.3-5.2 mmol / L), ʻaʻole kēia wale ka mea e make ai, akā pono pū kekahi. Hoʻomaka ka pilikia o nā metabolism momona me ka kiʻekiʻe o ka kolamu, ka pae ma ke koko i hoʻopilikia ʻia ʻaʻole e ka maʻi maʻi wale nō, akā, nā ʻano o ke kai a me nā nohona.

Wahi a nā noiʻi he nui o ka American Heart Association, ʻoi aku ma mua o 300 mg o ka cholesterol ka mea i hoʻohana ʻia i kēlā me kēia lā e pale ai i ka atherosclerosis a hōʻemi i ka hopena o nā maʻi cardiovascular i kēlā me kēia lā.
ʻO wai ka lau e loaʻa ai ka kolamu, a ʻo wai hoʻi ka liʻiliʻi? Loaʻa paha kēia huahana a hōʻeha paha no ka atherosclerosis? A he aha nā ʻano ʻōlelo i aʻo ʻia no ka atherosclerosis: e hoʻomaopopo.

He waiwai waiwai

I ka wā e hiki mai ai i ka pono o ka ʻai, ua hoʻokaʻawale ʻia nā kānaka i mau kahua ʻelua. ʻO ka hapa nui o ka poʻe e makemake i ka meaʻai momona a ʻaʻole e noʻonoʻo i ko lākou ola me ka steak momona a ʻole i ka ʻono momona. Ma waho aʻe o ka pono maikaʻiʻole - maikaʻi loa ka maikaʻi - ua loaʻa nā huahana waiwai i hoʻohana ʻia.

1. He alakaʻi i ka ʻiʻo ka ʻikepili. Aia ka papa inoa piha o nā waikawa amino, me nā mea nui e hiki ʻole ke hoʻohuihui ʻia ma ke kino o ke kanaka. ʻO nā kaulahao polypeptide, ka mea i nui o ke koena o ka waikawa amino, ʻo ia ka mea kūkulu hale no nā sela o nā kino āpau a me nā ʻōnaehana. ʻO ka hoʻohana nui ʻana i ka protein me ka meaʻai i ke wā kamaliʻi, i ka wā o ka wā hāpai a me ka lactation, like pū me ka wā o ka hōʻola hou ʻana ma hope o ka pathology pathatic koʻikoʻi ka mea nui loa.
2. Ma nā ʻano ʻai he ʻai, ua hoʻoholo ʻia ka nui o nā ʻāpana o ke ala.
   • ka hao, kuleana no ka paʻa ʻana o nā molekika oxygen i nā ʻāpana koko kala,
   • kalaiwa, nona ke kuleana no ka ulu a me ka hoʻoikaika i nā iwi,
   • potasi, me ka sodium, e lawe ana i nā kaʻina metabola ma waena o nā sela,
   • zinc, nāna e hoʻoponopono i ka ʻoihana ketehu,
   • ka koneneka a me ka manganese, ʻo ia nā māmehana no ka hapanui o nā hopena kūmole i ke kino.
   • Mālama ka Vitamin A i ka hana ʻana o ke kinina o ke kino, paipai i ka ʻike kuhi,
   • Hoʻoponopono ʻo Vitamin D i ka hana ʻana o nā ʻoieloola,
   • ʻO nā huaora B, i kēlā me B12, e pili i ka hana o ka lolo a me ka pōkole, a me nā kuleana pili koko.

ʻO ka pōʻino o nā huahana ʻiʻo

Akā aia pū kekahi mau hoa hakakā o ka ʻai ʻana i nā ʻai i kekahi ʻano. Kapa lākou iā lākou he malihini ma ka gastrointestinal tract o ke kanaka, a ma kahi ʻē aʻe i ke ʻano maikaʻi o ka ʻai ʻana i nā mea ola, ʻike lākou i nā "pilikia" kuʻuna o ka ninini ʻana i kēia huahana.

ʻOiaʻiʻo, haʻahaʻa ka ʻiʻo i ka fiber. Hoʻomaʻamaʻa kēia mau mea ʻai nui i nā wahi a me ka hoʻoulu ʻana i ka kahe o ka ʻona ʻai i loko o nā wahi. Ma muli o ko lākou nele i ka ʻai, hikiʻole ke hoʻohuihui, a nui ka nui o ke kino i kēia kaʻina. Mai ia wahi mai ke kaumaha o ka ʻōpū e hiki mai ana ma hope o ka ʻahaʻaina nui a me ka ʻai nui ʻana i nā meaʻai ʻai.

ʻO kekahi hiʻohiʻona o ka kaona kemana o ka ʻiʻo ka wīwī piha o nā momona piha a me ka kolamu. Ehia mau ngona "maikaʻi" i loko o ka huahana ʻaʻole i hilinaʻi wale ʻia i kāna ʻano, akā i nā kūlana mālama holoholona a me nā meaʻai.
Hoʻonui koʻikoʻi i ka waiwai hōʻino o ka ʻiʻo i ka wā e hoʻoili ai i nā kaila - ka hoʻohana ʻana i nā hormone e hoʻoikaika i ka ulu ʻana o nā holoholona a me nā moa, ka hoʻohui o nā pesticides a me nā nitrates i ka hānai, ka hoʻohana ʻana i nā wai e hāʻawi ai i ka ʻai i ke kala "nani".

ʻO ka ʻoki nā mea ola maikaʻi loa a ʻo wai ka hopena maikaʻi loa.

Hiki i nā mea manawaleʻa o ka huahana ke ʻano nui a he penei:

• wai - 56-72%,
• kalaiʻa - 15-22%,
• nā momona momona, pākuhi i ka nui o ka cholesterol i loko o ke koko - a hiki i 48%.

Inā manaʻo ʻia ka pipi momona a ʻo ka puaʻa paha "ka pilikia" e pili ana i ka manaʻo o nā lipids kino "maikaʻi ʻole" a hiki ke kōkua i ka hoʻokumu ʻia ʻana o nā plet atherosclerotic, a laila ua manaʻo ʻia ka moa a i ʻole ke kelepona. E noʻonoʻo i ka waihona kolamu ma ka ʻai o nā ʻano ʻano like ʻole.

ʻO ka pipi ka ʻiʻo o nā bipi (bipi, bipi, bipi), nā mea he nui i aloha nui ʻia e nā kānaka no ko lākou momona momona a me nā ʻano maikaʻi. ʻO ka iʻa maikaʻi ka ʻala ʻulaʻula i ka kala, loaʻa ke ʻano ʻono, hoʻoneʻe a me ka laulima maikaʻi. He palupalu ka momona, aia i kahi keʻokeʻo keʻokeʻo keʻokeʻo, ʻano maʻalahi. ʻO ka ʻai o ka holoholona kahiko kahi ʻeleʻeleʻeleʻele a me ka behu, hoʻoholo ʻia ma ke kaomi ʻana me ka manamana lima.

Ka waiwai momona o ka huahana (ma 100 g):

• protein -17 g
• hakanui -17.4 g
• kaloli - 0 g
• kaloli i loaʻa -150-180 kcal.

I ka wā e ʻai ai i ka pipi, wikiwiki ke kino i ke kino me nā mea kanu. Kuhi ʻia kēia huahana he kumu maikaʻi loa o ka protein holoholona nā holoholona kiʻekiʻe, nā Vitamin B a me nā minela. I ka wā o ka hoʻoneʻe ʻana, ʻo ka pipi e hoʻemi i ka acidity o ka wai momona, no laila, ua hāʻawi ʻia nā kīʻaha meaʻai mai kēia ʻano o ka iʻa no nā mea maʻi me ka gacitis hyperacid.

Loaʻa i kahi huahana a me kekahi mau hemahema nui:

1. ʻO ka Beef ka waihona purine i loko o kāna mea i hana ai, aia i ke kaʻina o ka hana metabolism i ke kino ke lilo i uric acid. Loaʻa ka hapanui ma luna o ka nui o ka ʻai ʻiʻo i ka ʻai a he kumu no nā maʻi e like me ka gout a me ka osteochondrosis.
2. ʻO ka make nui o ka pipi ka mea e hōʻemi ai i ka pale kino.
3. "Hau ʻia ka ʻiʻo" ka lawaiʻa e ke kino. No nā keiki, nā ʻelemakule, a me nā mea maʻi me nā maʻi maʻi o ka ʻōpū gastrointestinal e hoʻolālā ʻia e hoʻohana i ka veal low-fatal (ʻoi aku ma mua o 2-3 mau manawa i ka pule).
4. ʻO ka momona a me ka offal ka momona i ka saturated (refractory) i ka momona a me ka kolamu. He meaʻai nāu ʻole lākou me ka cholesterol kiʻekiʻe.

Ka loea ka Pork i kahi momona hou a ʻoi aku ka nui o kaʻai ʻana ma mua o ka pipi. Heʻoiaʻiʻo paha ke kiʻekiʻe o kēia ʻano o ka ʻiʻo i ka ʻenehana kolamu kiʻekiʻe loa?
I ka ʻoiaʻiʻo, ʻaʻole maoli kēia. Ma muli o ka haʻahaʻa haʻahaʻa o ka momona momona i loko o loko, ua hoʻokomo maikaʻi ʻia ka puaʻa me ke kino. ʻO ka mea nui, ʻo ia ke koho i ka ʻiʻo momona, ʻoki i ka momona momona a ʻaʻole iʻoi aʻe i ka mea i manaʻo ʻia - 200-250 g / lā. Hāʻawi kēia hāʻawi i ka laina i kēlā me kēia lā i ka ʻai, nā huaora o ka hui B a me PP.

ʻĀina waiwai (per 100 g):

• nā kākala - 27 g
• nāʻaila - 14 g
• kaloli - 0 g
• calorie kiko - 242 kcal.

ʻO nā ala maikaʻi loa e kuke ai i ka puaʻa ka ʻai ʻana, ka palaoa, ka ʻaina. Hiki ke ʻaihue ka ʻiʻo mominc. Akā, ʻaʻole i lawe ʻia ka ʻiʻo palaoa a i ʻole kebabs punahele i ke kino i kekahi pono. I ka wā o kēia mālama wela, ua nui ka nui o nā lipids "maikaʻi" a me nā carcinogens i loko o ka huahana.

ʻO nā mea hōʻinoʻino o ka huahana e kau i kahi kiʻekiʻe o ka histamine (ʻo ka puaʻa he allergen ikaika). Loaʻa paha ka hopena maikaʻiʻole o kaʻai ʻana i kēiaʻai i ka meaʻai ma ka hana ate. E hōʻole i nā kumukūʻai puaʻa a me nā mea maʻi me nā maʻi maʻi o ka ʻōpū, ka ʻōpū.
ʻAʻole he alakaʻi o Pork i ka cholesterol, naʻe, ua loaʻa kēia mea kūlohelohe i ka ʻai i nā nui nui.

Ua mahalo ʻia ke Keikihipa e nā mea he nui no kāna wai momona, ʻono a me ka maʻalahi o ka kuke ʻana. A ʻo kekahi, ʻo ia hoʻi, ʻaʻole maopopo i kēia ʻai no ka mea ʻala kikoʻī. ʻO ka hoʻohana nuiʻana o kēia huahana no nā mea maʻi me ka atherosclerosis, ʻo kāna momona e loaʻa i ka manawa 2 mau manawa haʻahaʻa ma mua o ka pipi a me ka puaʻa.
He ʻulaʻula iki ka ʻiʻo o ka hipa, elastic, the huk by hoʻokumu i ka manamana lima pololei i ka pololei ʻole me kahi huehue. Poni nui ʻia ke keikikāne i ka kuke ʻana, kahi mea ʻono maikaʻi loa i ka ʻono a me ka texture. He paleʻeleʻele a me "sinewy" - kahi hōʻailona o ka ʻiʻo kahiko.

Ka waiwai kūʻai (ma ke 100 g):

• nā b - 16,5 g
• W - 15.5 g
• y - 0 g
• calorie kiko - 260 kcal.

Ma waena o nā pono waiwai e mālama i ke keiki hipa:

• ʻO ka ikehu kiʻekiʻe a me nā momona momona.
• ʻO nā haʻahaʻa momona o nā huaora, nā meaʻimi o nā wahi a me nā waikawa amino: e like me kekahi mau kuhikuhi, ʻaʻole wale ka hipa a ke keiki wale nō, akā ua ʻoi aku hoʻi i mua o ka pipi.
• ʻO ka heleʻana o ka lecithin, kahi e hoʻokaʻawale i nā hopena o "lip" maikaʻi. Ke manaʻo ia nei nā ʻāina i ʻai nui ʻia e ke keiki hipa, ʻike ʻia kahi lūlū o ka maʻi cardiovascular.
• Me ka hoʻohanaʻana i ka maʻalahi, e pale aku ka huahana i ka maʻi mellitus no ka hopena like ʻole ma ka pancreas.
• Ma muli o kona hoʻoponopono kūloko ʻia, ʻōlelo ʻia kēlā ʻano meaʻai no nā keiki a me ka poʻeʻelemakule.

E like me nā huahana ʻai, he pēpē a me kona mau hakahaka. Me ka hoʻohana nui ʻana ia mea, hiki ke ʻike ʻia ka hoʻomohala ʻana o ka aruhe, ka gout a me nā maʻi ʻē aʻe e pili ana i ka maʻi o ka uha waelima uric. Aia nā hihia pinepine i ka mōʻaukala e pili ana i ka mōʻaukala o ka ʻai kai (a inā hoʻi i ke ʻano o nā kīʻaha momona momona - pilaf, kuyrdak, etc.).

ʻAʻole i ʻike ʻia ka ʻiʻo holoholona i nā papa o Lūkia i nā manawa pinepine, ʻo ia nō kahi pānaʻi ʻai nui ma nā ʻāina o ʻAmelika Huipū a me Caucasus.
ʻO ka pipi lio - kekahi o nā kumu waiwai nui o ka protein a me nā waikina amino pono, ma muli o ke ʻano kaulike o ka lio o ka lio i kāwili ʻia ma ka hana o ke kūlohelohe kanaka 8-9 mau manawa ma mua o ka pipi.

ʻO kēia ʻiʻo nā hua huahana haʻahaʻa me kahi haʻahaʻa haʻahaʻa o ka cholesterol "kino". ʻOiai pīhoihoi, nā momona i loaʻa i loko o ia mea me he mea lā ma waena o nā holoholona a me nā mea kanu manu i kā lākou ulu lāʻau.

ʻĀina waiwai (per 100 g):

• nā kālai - 28 g
• nāʻaila - 6 g
• kaloli - 0 g
• calorie kiko - 175 kcal.

ʻO ka ʻiʻo Rabbit kekahi o nā meaʻai i kai ʻia e ka holoholona. He ʻulaʻula ʻala nā pualani a ka mea ʻaleʻa, he ʻano palupalu pālahalaha a ʻoluʻolu iki.

He hiʻohiʻona momona koi nui ia a me nā mea momona, a me nā waiwai waiwai maikaʻi hoʻi ia:

• • Ma muli o ka helu kaulike, lawe ʻia kēlā ʻai i ka hana o ka ʻai ʻana ma kahi o 90%.
  • Ma muli o nā ʻike o ka "hua maikaʻi" ʻōpili bitit, e hoʻopilikia maikaʻi ia i ka ʻōnaehana cardiovascular a me ka hōʻemi ʻana i ka hopena o ka hoʻomohala ʻana i ka atherosclerosis.
  • Hoʻohana kūleʻa ka huahana i nā allergens a hōʻike ʻia no ke olakino i nā poʻe maʻi me nā ʻano pale o nā pale o ke kino.
  • ʻAʻole hōʻiliʻili ka ʻai i nā mea momona a me nā paʻakai o nā metala koʻikoʻi i hiki ke komo i ke kino o nā mea pīpī me ka meaʻai, no laila e makemake ʻia ia ma nā wahi me nā kūlana kūlohelohe kūpono.
  • Ma muli o kona haʻahaʻa haʻahaʻa a me ka momona o ka protein, momona ka hua kelepona i ka nalo.

ʻO ka moa kekahi o nā meaʻai o ka papa haʻahaʻa haʻahaʻa. Loaʻa nā kiko āpau i kona hoʻopili ʻana i ka loli a ʻaʻole e hoʻonui i ka pilikia o ka hoʻomohala ʻana i ka atherosclerosis. ʻO ka ʻiʻo o kēia manu ka mea maikaʻi maikaʻi loa o nā huahana amino, nā mea momona a me nā mea peʻa.

ʻĀina waiwai (per 100 g):

• kalaiʻi - 18.2 g
• nāʻaila - 18,4 g
• kaloli - 0 g
• kaloli i loaʻa - 238 kcal.

ʻO ka ʻāpana kai nui o ka moa ʻo ka umauma. ʻOi aku ka momona o ka ʻūhā a me nā wāwae, akā ʻoi aku ka nui o nā zinc, magnesium, potassium a me nā mea pena ʻē aʻe. ʻO ka kuke ʻia, kaʻa ʻoki a kālua ʻia paha na mea maikaʻi no ke olakino a pono e hōʻike ma luna o nā papa o ka poʻe maʻi me ka kolamu nui 2-3 mau manawa i ka hebedoma.
ʻO ka weliweli ma nā ʻōlelo e hoʻopili ai i ka cholesterol he offal moa. Hoʻohana palena kā lākou hana no nā poʻe maʻi me ka atherosclerosis.

ʻO Turkey kahi huahanaʻai e makemake ʻia no nā meaʻai me ka cholesterol kiʻekiʻe. Hōʻoluʻolu ka ʻiʻo momona a me ka ʻiʻo i kēlā me kēia lā i nā mea o ka protein a me nā mea laʻa, a maʻalahi hoʻi ka eli ʻia. Aia i ka honu nā walu huakaʻi nui ʻewalu nui e pono ai ke kūkulu i nā cell i ke kino o ke kanaka.

ʻĀina waiwai (per 100 g):

• na b - 21.7 g
• W - 5.0 g
• y - 0 g
• calorie kiko - 194 kcal.

Palapala hoʻohālikelike i nā ʻikala kolamu ma nā ʻano ʻai

Inā mākou e hoʻohālikelike i waena o nā ʻano mea ʻai i nā hua o ka kolamu, loaʻa iā mākou i kēia kiʻi aʻe nei:

Mai poina e ka nānā ʻana i ka "waiwai" o kahi huahana i nā mea e pale ai i ka hoʻomohala ʻana o ka atherosclerosis, ʻaʻole wale ka pae o ka kolamu, a ʻo nā kikoʻī o ka waikamu saturated a me nā momona momona i loko o ka ʻiʻo e noʻonoʻo ʻia. ʻO ia ke kumu i manaʻo ʻia ai nā ʻiʻo kelepona i ke olakino ma mua o ka pipi puaʻa a i ka pipi paha.

ʻOiai ke hoʻomau nei ka hoʻopaʻapaʻa ʻana i ka kaiāulu ʻepekema, ʻōlelo mai nā kauka e hiki ke loaʻa i ka ʻai i ka ʻiʻo ke pōmaikaʻi wale i kekahi. Ma ka manawa like, ʻoi aku ka maikaʻi o ke koho ʻana i nā huahana o ka meaʻai - moa, pipi, turi, a ʻokiʻoki a i ʻole hipa liʻiliʻi. Hoʻokomo ʻia ka hana koʻikoʻi e ke ʻano o ka hoʻomākaukau ʻana i nā kīʻaha ʻai. Akā i ka laulā, he hopena maikaʻi ka ʻai ma ke kino a ʻaʻole i kumu i ka piʻi nui o ka kolamu koko.

ʻO ka mea ʻai ka ʻai liʻiliʻi liʻiliʻi?

ʻO ka mea ʻai ka ʻai liʻiliʻi liʻiliʻi? Hōʻalo ʻia ka kolesterol ma ka liʻiliʻi ʻana i nā mea pili i loko. ʻO ke kumu nui no ka hoʻonui ʻana i ka kolamu o ke koko, ke ʻano o LDL (lipoproteins haʻahaʻa haʻahaʻa), ʻo ia ka manawa o ka momona saturated. Hiki ke loli i ka cholesterol koko ma ke ʻano heʻai koko. Hāʻawi ʻia ka makemake i ka meaʻai glycemic haʻahaʻa a me nā meaʻai i nā mea kanu. Akā he aha nā mea e ʻai ai i ka ʻai? He aha ka ʻiʻo e makemake ai e ʻai me ka cholesterol kiʻekiʻe?

Ma hea mai ka cholesterol?

Pono ke kino i ka cholesterol no ka hana maʻamau o nā ʻōpana a me nā kiko. Kuhi nui ʻia e ka ʻōpala. ʻO 20-30% wale nō ka nui o ka huina mai ka meaʻai.

Ke hoʻololi nei i nā meaʻai i kiʻekiʻe nui i ka cholesterol me nā mea i loaʻa ʻole ia e hoʻohaʻahaʻa i kāu kolamu koko. Ua ʻōlelo nā kānaka noiʻi ua loaʻa nā poli saturated i nā kumu cholesterol.

Ma kahi o ka saturated, aia kekahi mau mea o ka momona:

1. Kāhea ʻia. ʻOi aku ka maikaʻi o kā lākou hoʻohana me kahi meaʻai anti-cholesterol. Māhele ʻia i loko o nā monounsaturated a me nā poli polyaturaturated.
2. ʻO nā ʻōpala trans. ʻO ka ʻano keu loa kēia o ka kapa ʻia he margarine. Ua hana ʻia lākou me ka ʻoihana e ka ʻona momona nā lau ʻona me ka hydrogen.

He aha nā pīpī piha, a he aha ka mea e hana mai iā lākou i ke kino kanaka? ʻO nā ʻōmaʻa kīkahi e pili ana i nā momona holoholona a me kekahi mau momona momona.Hōʻike ka huaʻōlelo i ka ʻano o nā palaka e loaʻa ai nā kaulike carbon i nā pūʻai e pili ana me nā molomi hydrogen. He wahi haʻahaʻa kiʻekiʻe ko lākou ma mua o nā mea unsaturated. No laila, ua hoʻohana pinepine ʻia lākou i nā meaʻai, no ka laʻana, ka pata i ka confectionery.

ʻO nā mea kū maikaʻi loa o nā momona momona i ka meaʻai:

• haku lāʻau
• palika,
• lauri
• kaulana
• margarine
• ʻōpiopio.

Hiki paha ke ʻai i kēlā mau momona i ka hopena o ke olakino? Ke hoʻohuli ʻia pono i kū pono ʻia, akā ʻaʻole lawa.

Aia nā alakaʻi alakaʻi Lūkini no ka hoʻonohonoho ʻana i kēlā me kēia lā o ka momona saturated. No nā kāne, ʻo 70-155 g ka lā, no nā wahine 60-100 g. ʻO kēia ʻano momona e pono i ka meaʻai. ʻO nā kumuwaiwai o ka ikehu.

He mea maʻamau ia e hoʻopaʻa i ka nui o nā momona holoholona, ​​kahi i kapa ʻia nā saturated. No ka hoʻoliʻi ʻia o ka cholesterol ma ke koko mai lākou. Inā nui ka momona, hiki i kēia ke hoʻonui i kona nui ākea, ma hope ke alakaʻi i ka atherosclerosis. ʻO wai ka holoholona liʻiliʻi? A he aha ke ʻano o ka cholesterol kiʻekiʻe? E nānā mākou i ka ʻano. Hōʻike ka papa ʻāina i ka ikepili no ka ʻiʻo kuke.

ʻAno ʻai	Hoike ʻike	Kaumaha g	Kālā Kolamu, ml
ʻO ka puaʻa momona	ʻO ka huahana ʻai i aloha ʻia e kā mākou mau mea kanu. ʻAʻole hoʻi i ka ʻai ponoʻī, akā ʻo kāna hui me ka lard, i pā i loko o ka pā me nā aniani. ʻO ka huahana i pāpā ʻia me ka meaʻai anticholesterol.	100	100–300
Puaa puaa	ʻO ka puaʻa kukeʻa me ka momona ʻaʻole i liʻiliʻi ka cholesterol ma mua o ka pipi a me ka mutton. Pono kēia mea ʻoi e hōʻoia i nā poʻe aloha i kēia huahana.	100	70–100
Kahualewa	ʻO ka ʻiʻo ʻula ke kumu o ka hao, no laila ʻaʻole ʻae ʻia kona paʻa koi ʻana. No ka meaʻai meaʻai, ʻoi aku ka maikaʻi o ke koho i ka ʻāpana loin.	100	65–100
Hoʻōla	Maʻalahi ka momona o ka ʻōpiopio, no laila makemake ʻia ka pipi.	100	65–70
Ke Keikihipa	ʻAʻole mākou e loaʻa i ka ʻiʻo punahele, akā, e ʻike ʻoe he alakaʻi i ke kolamu, ʻoi loa ka nui o ia mea i nā iwi mutton. Inā ʻoe ma ka papa ʻaina, hoʻololi iā ia me nā huahana ʻē aʻe.	100	70–200
Iʻa ʻai	ʻO kēia manawa, ua lilo i mea kaulana loa i ka ulu kao. He mea waiwai nui kā lākou waiū. Akā ʻae nā ʻiʻo i kā mākou papa.	100	80–100
Kahei	Hoʻohana pinepineʻia no nā ʻano meaʻai āpau. Pono e hoʻopau ʻia ka ʻili, ʻike ʻia ka momona ʻike. ʻO ka umauma moa ka haʻahaʻa haʻahaʻa haʻahaʻa. No laila, ʻoi aku ka palekana i ka ʻai ʻana i ka moa moa hoʻopua ma mua o nā mea ʻē aʻe inā inā ʻaʻole i hoʻohana ʻia nā hormone a me nā antibiotics i ka mahiʻai ʻoihana mahiʻai. Hoʻonui i ke kumukūʻai a loaʻa i ka noho.	100	40–80
Tureke	Ua manaʻo ʻia ʻo ia ka manu momona loa ma muli o ka nui o nā minamina a me nā huaora i loaʻa. No ka hana ana, ka mea e nui ana e like me nā mea e like me ka iʻa.	100	40–60
Kelele	ʻOiaʻiʻo, kaʻai ʻai nui, i ke ʻano o ka "Rabbits" humuhumu. Loaʻa iā ia ka liʻiliʻi liʻiliʻi o ka momona a me ka protein. Hiki pinepine ʻole nā ​​contraindications, ʻānai lākou i nā pēpē.	100	40–60

Hōʻike ka papa ʻaina i ka ʻiʻo i nui aku ka cholesterol. He mea momona a me ka momona pipi. ʻO ka mea pono nui loa he mau turki, rabbit a me ka veal, loaʻa iā lākou ka hapa liʻiliʻi o nā momona. Aia mau ka kolamu ma ka ʻai, ʻoi loa ma ka nīwīwī ʻana. Kupanaha, loaʻa kahi momona momona o nā kumu o nā holoholona, ​​kahi i piha ʻole. He aʻa ʻaʻa kēia. Me kahi meaʻai anti-cholesterol, hiki ke ʻai ʻia ka iʻa ma kekahi nui.

Ka hopena ma luna o ka Cholesterol

Ma mua o ka kuke ʻana, e wehe i ka ʻili i ka moa.

E hoʻokae i ka kolamu, i mea e pale ai i ka hoʻomohala ʻana o ka atherosclerosis, pono ʻoe e hahai i nā lula o ka meaʻaiʻai. Pono e wehe i ka palaoa, i aʻa, ʻū a paʻakai i nā pāʻai. Eia kekahi, pono e waiho i nā momona a me ka viscera. Pono e hoʻokō pono i nā lula no ka kuke ʻana i ka mea ʻai e hoʻolaʻa i ke kino me nā mea pono a lawe mai i nā pōmaikaʻi i nā moku.

• ʻO ka moa a me nā mea momona haʻahaʻa, ʻoi ʻia, ʻā ʻia a hoʻolapalapa paha, aʻo ka mālama ʻana i nā waiwai pono,
• Hoʻohana ʻia ka liʻiliʻi o ka paʻakai, no ka mea ke kumu o ka vasodilation, kahi e piʻi ai ke kahe o ke koko,
• Ma mua o ka kuke ʻana, ua hoʻopau ʻia ka ʻili mai ka moa, a ʻoi aku ka maikaʻi o ka kuke ʻana i ka brisket, ʻo ka kolana haʻawina i loko o ia mea liʻiliʻi.

Pono e mālama pono i nā mea aʻe:

• Pono ʻoe e ʻai, e nānā ana i ka hoʻoponopono, ma ka liʻiliʻi he 4 i ka lā i kahi liʻiliʻi
• hoʻohana i nā aila ʻaila, buckwheat, soy, mau pīpī i loaʻa ai i ka lycetin - he mea kūlohelohe antilipid.
• hoʻomohala i nā ʻuala, cod, keʻa oki
• hoʻohana i nā meaʻai o kēlā me kēia lā i kahi pākēpē: ka ʻaka, ka ʻāmiʻoki, nā keke, kāwau, me ka pīni a me ka mea ʻīwī,
• Ma kahi o ka momona momona, pono ʻoe e hoʻohui i ka ʻai i ka mea ʻai i kāu papa: seaweed, shrimp, mussels, squid,
• ʻai hou aku i nā lau, mea ʻai, hua ʻai, hua a me ka papa ʻeleʻele e loaʻa ai ka momona.
• E nānā i ka nui o ka hoʻohana ʻana i nā mea kanu a me nā hua ʻai i loaʻa ai nā huaora C a me P. ʻO kēia nā māla hānai, lemona, pāhala, ʻnole, ʻele.

Nā hopena kūpono ala

I ka wā e kuke ai i ka ʻai moa, pono e mālama ʻia nā ʻano i lalo.

Hoʻonui ʻia ka hoʻonui ʻana i ka cholesterol i nā mea like ʻole e like me kā lākou hoʻohana ʻana i kahi palapala ʻole. Hoʻokomo maikaʻi ʻia ka kuke iʻaʻa, ʻapalapalapa a meʻa. Akā ʻo ka iʻa palaoa, palau ʻia me nā mea ʻala, e kahe ana i ka momona a me nā ʻōpala gula a maikaʻi ʻole e hōʻino ʻo ia i kahi kanaka olakino.

ʻO ka heihei ʻōpala a ʻulaʻula a i ʻole kaʻaila, ʻono a palupalu. ʻO ka ʻono maʻamau a me nā hiona i loko o kahi pākuhi maʻemaʻe.

Kaikaka Bay

Hoʻokomo maikaʻi ʻia ka kuke iʻaʻa, ʻapalapalapa a meʻa

Lawe i nā honu 8, wehe i ka ʻili mai o lākou, hoʻokaʻawale i ka ʻiʻo i nā iwi, pepa, paʻakai. 80g o ka veal i ʻoki ʻia i 8 mau ʻāpana. E kau i kahi ʻāpana a me kahi ʻāpana o ka lau bay ma kēlā me ka lawelawe o ka moa. Kāwili i ka ʻiʻo a me ka lole me ka floss.

Pihi i ka leekī a ʻoki i loko o nā kaula. E kau i kahi ʻāpana i kahi pahu aniani, ma luna o ia - nā lawelawe ʻono a kāpīpī ʻia me ke aniani o ke koena. E kāpīpī i kēia mau mea me ka pepa wī. E hoʻolapalapa i hoʻokahi a me ka hapa lita o ka wai, e kau i ka ipu i loko o ka wai e hoʻolapalapa, e paʻa i ka pahu a me ka kuke no 20 mau minuke.

Hoʻopili i ke kaula a lawelawe i nā hua pomegerane a me ka ʻala ʻaila.

Hoʻopili ʻia me ka palaoa iʻa, ka laiki a me nā mea kanu

Kālai ʻia kahi poʻo o ke pāpaʻi ma 250 g ke kolo ʻia me ka lāʻau ʻole a hiki i ka hapalua i hoʻomākaukau ʻia i loko o ka wai paʻakai. Hoʻokaʻawale i nā lau, ʻokiʻoki i nā veins māloe mai kēlā me kēia. Ka pipi ʻaole a me nā kaloti (30 g kēlā) i loko o nā cubes, ʻohe me ka aila ʻoliva (10 g), e hoʻohui i ka wai iki. Hoʻopili i ka ʻai (100 g), kuʻu i kahi mea ʻala ʻaʻai, hui ʻia me nā lau ʻai. E hoʻohui i ka momona laila i hoʻolapalapa (20 g) a me nā greens kāwili i ka palu. Kāwili maikaʻi a pālahalaha ma 3 o nā pale. Nāʻaila i kāwili pepa, waiho i loko o ka pā, hoʻopili i ka wai a me ka simmer.

Kī ʻia a me nā mea kanu ʻai ʻia

E kāwili i ka palaoa moa i kulu ʻia (100 g) ʻelua, e kāwili me ka ʻala hua manu. Hoʻomau ʻia ia mai ka hapalua o ka protein whed a me 5 g o ka pata. E kau i ka pīpī i hopena ʻia i loko o kahi pā kuhi, kāwili ʻia me ka aila, a lawe mai i ka mahu a hiki i ka hapalua kuke. Kālei cauliflower (50 g) a me kāloti (40 g) me ka waiū 5 g, a laila e holoi ma ka sieve. Kāwili i ka ʻai i ka mea minced a me ka laupaʻa maʻemaʻe me ke koena o ka protein, drizzle me ka pata o ka pata a kālua ʻia i ka umu. Hoʻomoʻa ma kahi pā.

Hoʻohui kūlohelohe

Loaʻa ʻia nā mea e pono ai i loko o nā ʻiʻo uaua, nā momona a me nā nahu hoʻohui o nā ʻiʻo. ʻO nā ʻāpana a pau o ke kupapaʻu o kahi holoholona, ​​ua like nā like me ka mea like pū me nā mea kanu:

• wai ka 57-73%,
• nā protein mai 15 a 22%,
• Hiki i nā momona momona a hiki i 48%.

I ka ʻai o nā holoholona, ​​nā minela, nā enzymes, vitamina. ʻO nā momona kākēka he kolamu nui. Hoʻokomo ʻia lākou i ka kiko adipose ma ke ʻano o ka pli kolamu, a laila ʻae ʻia ke kaʻe o ka moku.

ʻO ka hōʻinoʻana i nā meaʻai me nā momona saturated e alakaʻi i ka maʻi metabolic, ka momona a me nā maʻi o ka ʻōnaehana cardiovascular.

Mea nā hemahema

ʻO kaʻai nui i ka momona momona e kōkua i ka hoʻonui ʻana i ka cholesterol. Hoʻokahi haneri haneli o ka momona momona i nā 16 mg o ka momona saturated, cholesterol - 80 mg. ʻO ka loaʻa ʻana o ka momona kūpono ka meaʻai o ka pipi, i hānai ʻia.

Hiki i nā meaʻai holoholona nā nitrates a me nā pesticides. I nā kumulāʻau like, ʻike ʻia nā bipi me nā antibiotika, nā hormones e hoʻoikaika i ka ulu ʻana. Hiki ke hana ʻino i kēlā me kēia kanaka.

Loaʻa ka pono o nā keiki hipa i ka protein (17 mg). ʻO ka nui o ka momona ma mua o ka pipi a me ka puaʻa. Ke kupa nei ke lecithin, ka mea e hoʻomaʻamaʻa ai i ka protein metabolism, e hōʻemi ana i ka hopena o ka atherosclerosis.

ʻOi aku ka momona o ka hipa hipa ma mua o 50% i kahi o nā momona monounsaturated olakino a me nā waikawa polyunsaturated omega 3 a me 6. Pili pinepine ke keiki no ka meaʻai. Hoʻomaopopo ʻia ke keikikāne no ka poʻe me ka anemia, ʻo ka loaʻa o ka nui o ka hao.

Papa helu papa no nā pule

E kōkua ka maikaʻi o ka meaʻai kūpono iā ʻoe e noho maluhia no nā makahiki e hiki mai ana.

Pōʻakahi

1. Ka ʻaina kakahiaka: kahi kuke pōkela i kuke ʻia i loko o kahi mea kuke wikiwiki.
2. ʻAina awakea: ʻāpala oatmeal me ka celery aʻa, zucchini me nā hua pala. Kuke ʻia i kahi kīʻaha haʻahaʻa.
3. Snack: beetroot salad me nā pīni uliuli.
4. ʻAiʻaina: ʻaila kuke i loko o ka mea kuke wikiwiki.

Poalua

1. Ka ʻaina kakahiaka: ʻo ka moena moa me ka hua.
2. ʻAina awakea: ʻāpala oatmeal me ka celery aʻa, zucchini me nā hua pala.
3. Snack: kefir me ka ginger a me ke kinamona, ka maiʻa.
4. ʻAiina: stew.

Poakolu

1. Ka ʻaina kakahiaka: ka pahu ʻaila millet.
2. ʻAiʻaina: ʻai me nā pala brussels, moa i ka kefir me ka pala.
3. Snack: ʻanu kalapu ʻōpala me nā apu.
4. ʻAi ʻaina: iʻa me nā meaʻai lau a me ka laiki i kuke ʻia i ka mea hoʻolala lohi.

Poaha

1. Ka ʻaina kakahiaka.
2. ʻAiʻao: ʻuʻu me nā pua o Brussels, ʻo ka moa moa me ka laui a me ka kefir.
3. Snack: syrniki me ka hoʻohui ʻana i ka palaoa.
4. ʻAina ʻaina: iʻa me nā lau ʻai a me ka laiki.

Pōʻalima

1. Ka ʻaina kakahiaka: nā keke keke a ʻaʻohe palaoa.
2. ʻAno Kaʻaina: Kāhala-mashed kāpala (broccoli), pilaf me ka pipi o ka pipi.
3. ʻAno ahiahi. ʻO Smoothies - kahi mea inu i hana ʻia mai nā mea kanu, nā hua ʻai paha a nā huaʻai i lawe ʻia i ke ʻano o ka palupalu ʻoi. Hoʻohana pinepine ia. ʻO kēia loloa kahi i hui pū ʻia o nā māhele he nui a pono i ko mākou kino.
4. ʻAiʻaina: salmon ʻulaʻula ma kahi uluna o ka asparagus a me nā pīni, i kuke ʻia i ka pīkī lohi.

Poaha

1. Ka ʻaina kakahiaka: he mau hoahānau me nā hīnaʻi a me ka paukō
2. ʻAina awakea: ʻoi maʻa i hoʻohana ʻia me ka broccoli, pipi pilaf.
3. Snack: ʻae beetroot salad me nā walnuts.
4. Kaʻaina ʻaina: ʻo ka saloni ʻulaʻula me nā hua ʻōmaʻomaʻo a me ka asparagus i kuke ʻia i ka mea hoʻoluhi lohi.

Lāpule

1. ʻAina kakahiaka: mau hoahānau me nā ʻūʻī a me nā hana ʻai. Hiki ke hoʻololi ʻia ka couscous i ka palaoa a i ʻole ka millet.
2. ʻAiʻaʻa: kākahi pure melemele, nā lentil me nā lau.
3. Snack: smoothie me kaʻaī uliuli.
4. ʻAno ʻaina: nā mea ʻāpala i hoʻomoʻa ʻia me ka celery aʻa.

ʻO ke ola kino maikaʻi a me ka meaʻai kūpono e kōkua i ka mālama ʻana i ke olakino no nā makahiki he nui.

ʻO ka heihei

ʻO ka ʻiʻo moa ka mea liʻiliʻi o ka "waiwai nui" ma ka cholesterol. ʻAi ʻia ka alakaʻi no ka umauma moa.

Noi aku nā huahana o ka iʻa moa no nā poʻe me nā kiʻekiʻe o ka cholesterol.

ʻO ka moa kahi kumu maikaʻi loa o ka protein holoholona, ​​B huaora, nā kaona amino. ʻO ka hapanui o nā moʻo moa keu. ʻAʻole lākou e hoʻāla i nā pae kolamu.
ʻO ka ʻiʻo moa maka he mau manawa i ʻoi aku ka hao a me ka zinc, ka ʻōpala a me ka pāima ma mua o ke keʻokeʻo. No laila, hoʻokomo ikaika ka moa i ka papa ʻaina a ma ka papa o ka meaʻai kūpono. Hoʻohana maikaʻi ka hoʻohana ʻana i ka moa i ka pīniʻu. Hoʻohana ʻia ia e pale i ka maʻi cardiovascular, atherosclerosis.

Nui moa ka moa i ka moa a ehia na i ka umauma moa?

Aia ka kolamu o ka moa i loko o kahi liʻiliʻi - kahi awelika o 80 mg wale no ka 100 g o ka ʻi. ʻO ka mea hoʻonui i ka lipid metabolid o ka mea maʻamau loa i kēia lā, ka hoʻoponopono ʻana i ka ʻai a me ke kaumaha o ke kino he mea nui i ko mākou ola.

He aha ka kolamu ma ke kino o ke kanaka no ke kumu, he aha ka nui o kēia mau mea e pōʻino ai, a pehea e kuke ai i ka moa momona a olakino - ʻike ʻia kēia ʻike ma ka ʻatikala.

ʻO ka kolamu maikaʻi maikaʻi a maikaʻi ʻole

ʻO Cholesterol (cholesterol) kahi momona e like me ka momona i pili i ka papa o nā alalohine lipophilic. Hoʻomaopopo ka ʻepekema o kēia mau lā e pili ana i nā waiwai o ka cholesterol me ka hana a P. de la Salle, A. Fourcroix, M. Chevrel a me M. Berthelot.

ʻO ia ka ʻiole o ke kanaka e hoʻoulu ai i ka 80% o kēia waiwai, a komo wale nō i ka 20% ke kino me ka meaʻai. ʻO ka maʻamau, pono nā loli o ka cholesterol mai 3.3 a i 5.2 mmol / L. Ke hele ka manaʻo o kahi mea ma waho o nā palena maʻamau, kahi hiki ʻole i ka lipid metabolism ka hana.

ʻO Lipoproteins, kahi papa o nā protein paʻakikī, nui i ka wā e lawe ana i ka kolamu. Hiki iā lākou ke komo i nā momona momona, phospholipids, kūleʻa paleʻai a me nā cholesterides.

ʻO ka lipoproteins haʻahaʻa haʻahaʻa (LDL) ka sparingly soluble mau mea i loko o ke koko e hoʻokuʻu i kahi punupapa o nā crystals cholesterol. Ua hoʻokumu nā noiʻi i kahi pilina ma waena o ka nui o LDL a me ka hoʻokumu ʻana i nā palaki kolesterol. Ma kēia hiʻohiʻona, ua kapa ʻia lākou i ka kolamu "kino" maikaʻi ʻole.

ʻO nā lipoproteins kiʻekiʻe koʻikoʻi (HDL) kahi momona koʻikoʻi loa i ka poʻe i manaʻo ʻole ʻia i ka hanana sediment. ʻAʻole lākou i nā atherogenic a pale i nā lāʻau mai ka hoʻokumu ʻana o nā pāla atherosclerotic a me nā mea ulu.

ʻAʻoleʻoi aku ke ʻano o ke koʻikoʻi o ka LDL ma mua o 2,586 mmol / l. Me ka piʻi nui o ka kolamu "kino", ka nui o ka hōʻeha o ka hōʻeha a me ka hōʻoki ʻana i ka puʻuwai, a me nā maʻi ʻokoʻa ʻē aʻe kekahi.

Hoʻohui paha ka hoʻonui ʻana o ka LDL e ka hui ʻana o nā hana ʻino, ʻoi aku ka nui, ka nele o ka hana kino, ke kīkē, ka hoʻokaumaha o ka bile ma ka ate, a me ka hewa ʻole o ka ʻoihana endocrine.

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 mea like e like me ke pāʻani ʻana i nā hāmeʻa, hāʻawi i ka waiʻona a me ka ulaula, ka ʻai ʻana i nā mea momona i nā momona, nā huaora, nā momona momona, nā micro a me nā macro e hōʻemi i ka pae o LDL.

ʻO ka waiwai o ke kolamu no ke kino

Loaʻa ka nui o nā mea paʻakikī i nā mea ola a pau e noho nei i ka honua.

ʻO nā meaʻokoʻa wale nō ka prokaryotes, a i ole nā ​​mea lae ʻole, nā fungi a me nā mea kanu.

ʻO ke kolamu he mea e hana ai i nā hana koʻikoʻi i ke kino o ke kanaka.

ʻAʻole hiki i kēia kaʻina hana inā ʻaʻole kēia pili:

• ʻO ke ʻano o ka membrane plasma. ʻO Cholesterol kekahi hapa o ka membrane, he mea hoʻoponopono biolayer. Hoʻonui ia i ka like o ka "packing" o nā mololi phospholipid.
• Ke komo ʻana i ka hana o ka ʻōnaehana o ka puni. ʻO ka huakaʻi he ʻāpana o ka wahī o nā fibers nerve, i hoʻolālā ʻia e pale aku iā lākou mai ka pōʻino. No laila, hoʻomaikaʻi ʻo cholesterol i ke ʻano o ka hoʻopili o ka nerve.
• Ke wehe i ke kaulahao o ka biosynthesis hormone a me ke hoʻokumu ʻana o nā huaora. Hoʻolālā kēia waiwai i ka hoʻokumuʻana o ka humane a me nā hāmeʻa steroid. ʻO Cholesterol ke kumu no ka hoʻokumu ʻana o ka huaora o ka pūʻulu D a me nā aila bile.
• Hoʻonui i nā mākaʻi a me ka wehe ʻana o nā mea i pau. Hoʻopili ʻia kēia hana me ka palekana o nā kahe koko ʻona mai nā hopena ʻino o nā poʻomanaʻo hemolytic.
• Kākoʻo i ka hoʻokumu ʻana o nā tumors. Hoʻopilikia ka pae HDL maʻamau i ka hoʻololi o ka benign i loko o nā puʻuwai malignant.

ʻOiai ke hana nei i nā hana kino koʻikoʻi, ʻoi aku ka nui o ka cholesterol, ʻo ia ʻo LDL, e alakaʻi i ka nui o nā puʻuwai koʻikoʻi. ʻO ka maʻamau ka atherosclerosis, kahi kūlana e ulu ai ka kolamu a me nā pāpaʻi i nā paia o nā kīʻaha koko. A ke hopena, loaʻa kahi pōkole o ka lumen o nā moku, kahi palapala i kā lākou elasticity a me ka elasticity, kahi i hoʻopōʻino i ka puni koko.

I ka pale ʻana a me ka mālama ʻana i ka atherosclerosis, ʻo nā ʻai ʻai manu like ʻole e like me ka moa, ka pīpī a me ka pīpī pono pono e komo i ka pā.

He aneane hiki ʻole ke hana me ka ʻole o ka ʻai, no ka mea ʻo kēia huahana ka mea i alakaʻi i ka kaila o ka protein.Loaʻa iā ia nā waikena amino, e pono ai i nā keiki, nā wahine hāpai a me ka lactating. ʻO nā ʻokoʻa meaʻai a me nā momona momona e komo ai i nā mea he nui o ke ala - ka hao, magnesium, calcium, zinc, etc.

ʻO ka ʻai moa he huahana maʻalahi e hānai me ka momona maikaʻi, nā haʻahaʻa haʻahaʻa haʻahaʻa a me nā haʻahaʻa glycemic haʻahaʻa. Loaʻa ia i ka phosphorus a me ka hao, carotene, vitamina D a me E. Table No. 10c a me nā meaʻai ʻē aʻe e waiho ai i ka ʻai ʻana o ka ʻōmole moa, no laila ke hoʻokaʻawale ʻia i ka ʻiʻo ma mua o ka kuke ʻana. ʻAʻole maikaʻi ka ʻili a me ka viscera i ke kino.

ʻO ka Rabbit ka huahana momona nui. Hoʻohālikelike ka māhele o nā momona, nā kaloli a me nā ʻōmole i kēia ʻai i ke kūpono. ʻO ka hoʻopauʻana i ka ʻai kelepona e hoʻolōʻihi i ka metabolism, no laila me ka atherosclerosis kōkua ia i ka hoʻomaʻamaʻa i ka lipid metabolism.

ʻO Turkey ka liʻiliʻi o kahi momona. Ma ka noʻonoʻo o ka fosfor, ʻaʻole ia e emi loa i ka iʻa. ʻO ka ʻai ʻana i kahi lawelawe maka, hānai ʻia ke kino kanaka me ka hapalua i kēlā me kēia lā i loko o ka waiū o nā hui B a me R.

Aia ma lalo kahi papaʻaina e loaʻa ai nā calories a me nā cholesterol i nā meats ʻai.

ʻAno ʻai	Nā huapalapala ma kahi o 100 g	ʻO nā momona i ka 100 g	ʻO nā kalapona ma ka 100 g	Kcal ma kahi o 100 g	Kāleka, mg ma kēlā me ka 100 g
Tureke	21	12	1	198	40
Kahei	20	9	1	164	79
Kelele	21	13	0	200	90

ʻOiai ke kau nei o ka moa i ka liʻiliʻi kolesterol, ma ka huaʻala i ka hua he 400-500 mg / 100 g. No laila, me ka atherosclerosis, pono ka hoʻopau ʻana i nā hua moa.

Loaʻa ka naʻau moa o ka moa ma kahi o 170 mg / 100 g, a me ka puʻuwai he 492 mg / 100 g. Ke noho nei ka nīnau ma ka hapa o ka cholesterol i ka umauma moa, no ka mea hiki iā ʻoe ke kuke i nā kuʻu kūpono i kūpono no kēlā ʻaoʻao. ʻO ke kūlike o ka kolamu ma ka umauma moa he 35 mg / 100 g ʻOi aku ka liʻiliʻi o kona waihona i ka moa ʻōpio - 20 mg / 100 g wale.

He aha ka mea maikaʻi e hōʻole no ka atherosclerosis i nā momona momona. ʻO kēia me ka puaʻa, ka momona puaʻa a me nā hipa.

ʻOiai ka manaʻo o ka puaʻa he nui ka liʻiliʻi o ka cholesterol - 80 mg / 100 g, kahi nui o ka momona i ke kino ke alakaʻi i ka hoʻomohala ʻana o nā maʻi cardiovascular.

He aha ka mea momona a ka moa?

Maʻa maloʻo ka ʻiʻo pīpī: aia wale nō ka pili i ka wai. ʻO Protein he ʻewalu mau a ʻumi paha momona a emi mai ka hapa pākēneka.

He nui ka hao, zinc, potasi a me ka fosfor. I ka ʻai o kēia manu ua ʻike ʻoe i ka aneane āpau o nā huaora o ka hui ʻo B, mau huaora A, E a me C. ka hao ka mea "waiwai leʻaleʻa"aia ma nā wāwae wāwae a me nā wāwae.

ʻOi aku ka nui o ka protein i loko o ka moa moa ma mua o nā huaʻai ʻē aʻe. No ka laʻana, i ka ʻai o ka gese ua loaʻa ia a puni ma loko o ka pipi - a i loko o ka puaʻa - huakai

ʻO ka palaka olakino mai ka iʻa moa e hiki i kahi kanaka ke loaʻa i nā waʻa amino pono. ʻO ka hapanui o ia ka tryptophan - ka waikela amino e hoʻoili ʻia ai ka serotonin hormone hauʻoli.

ʻO ka Proteins mai ka moa ʻāʻī maʻalahi, no ka mea, ʻaʻohe kokoke o nā moa i kahi hono a me ke kolagala, he paʻakikī i ka hoʻoheheʻe ʻana. No laila, ʻōlelo aku nā mea mālama meaʻai me ke kīʻaha moa i nā ʻano mea ʻai - me ka loaʻa o kahi maʻi o ka pā.

Ehia mea momona ma ka moa?

ʻOki pepa	ʻO ka nui o nā momona i kēlā me kēia huahana
Hōʻalo Pōʻī me ka ʻili	g
ʻO ka pahu iʻa me ka ʻili	g
Hoʻokomoʻa ʻia me ka ʻili	g
ʻIli pipi	g
Kaʻi moa me ka ʻili	g
Kaʻa i hope me ka ʻili	g
ʻĀleʻa moa me ka ʻili	g

ʻO ka moa momona liʻiliʻi nā umauma ʻiʻo keʻokeʻo. ^ E Ha yM. Inā e hoʻolapalapa ʻoe me ka ʻili, loaʻa ka momona wale nō ʻekolu a me ka hapa pākēnēa me ka kolamu - aneane like me ka iʻa.

No laila, ma ka moa moa i lawe ʻia e pili ana i ka a ma nā iʻa keʻokeʻo -

Ma ka manawa like mau wāwae kaulana aneane haʻahaʻa i ka pipi i ka momona momona.

Pehea e koho ai i ka moa?

- Iʻa momona moa - ʻulaʻula me ka ʻula māmā. Pono ke kāwili polū a elastic a puni.

- Kaʻō ka momona o ka moa, māmā, ʻaʻole saturated a me nā mea ʻala ʻole.

- ʻAʻole pono nā hulu manu ma ke kupapaʻu. Inā ʻaʻole ʻoki loa nā moa, a loaʻa nā makule a me nā waimaka ma kona ʻili, ʻo ia ke ʻano o ka hoʻohana ʻana i nā lako loiloi a, inā paha, ma nā kūlana maikaʻi.

— ʻOi aku ka chilled ka moa. Ma hope o ka manuahi, lilo ka ʻiʻo i ka nui, a hiki i kahi mea hoʻomohala hiki ke hoʻohui i ka wai nui i ka nui.

- E koho i ka moa i loko o ka pūpū palaki: ma kēia ala ke ʻike maopopo nei ʻoe i kāu mea e kūʻai nei.

- E nānā pono i ka ʻupena - pono ʻole ia e hōʻino ʻia, pono e loaʻa kahi GOST a me kahi palapala hoʻomau i ka ʻike manuʻa.

- E hoʻolohe i ka lā hoʻopau. Kālea Chilled ʻaʻole mālama ʻia i nā lā ʻelima.

- Ke momona i loko o ka moa ʻōpiopio - paleʻula. Hoʻomaʻomaʻa paha ka melemele ʻoi aku kou manu kahiko.

Pehea e kuke ai i ka moa

Ke hoʻokuʻi i ka pae o ka kolamu ma ke koko a pale i ka hoʻomohala ʻana o ka atherosclerosis, pono ia e pili i nā rula o kahi meaʻai olakino. ʻO ka momona, ʻeleʻele, pākuhi, ʻili a me nā kīʻaha paʻakai e haʻalele ai i ka meaʻai. E haʻalele nō hoʻi ʻoe i nā paʻi a me ka viscera (ate, naʻau, a ʻokoʻa.)

Nui nā kānāwai no ka hoʻomākaukau ʻana i ka mea ʻai i mea e pono ai ke loaʻa i ka pōmaikaʻi nui loa i nā moku i hoʻopau ʻia a hoʻopau i ke kino me nā mea hana biologically:

1. Kāleʻa i nā wahi ʻai a me nā ʻano ʻai i ʻai ʻia. No laila, mālama a pau nā huaora a me nā mea waiwai ʻē aʻe.
2. I ka wā o ka hoʻomākaukau ʻana o ka kīʻaha ʻai e pono ʻoe e hoʻohui i kahi liʻiliʻi o ka paʻakai. ʻO nā ʻano maʻamau o kēlā me kēia lā ka nui o 5 g. ʻO ka nui o nā paʻakai i loko o ke kino e alakaʻi i ka vasodilation a hoʻonui i ke kahe o ke koko.
3. Pono e kolo ʻia ka moa me ka ʻole o ka ʻili. ʻO Brisket ka mea maikaʻi loa, ʻoiai aia he hapa o ka cholesterol.

No ka hoʻokū ʻana i ka cholesterol cholesterol, pono pono ʻoe e neʻe i kēia:

• e hahai i ka meaʻai - ma ka liʻiliʻi 4 i ka lā. Pono ʻia nā lawelawe. Mālama ka kūpono kūpono i ka pale ʻana i nā kolika poli.
• komo i ka soybeans, pī, nā aila ʻuala a me ka baki i ka meaʻai, e loaʻa ai ka lecithin - kahi ʻano kūlohelohe LDL maʻamau.
• ʻai ʻia i ka moa ʻaina, nā ʻuala, cod, ka oat a me ka buckwheat, waiwai i nā mea lipotropic,
• ʻoi aku hoʻi i nā ʻai i ka ʻai, pono ʻoe e ʻai i ka lawaiʻa - squid, seaweed, shrimp, mussels,
• ʻAi i nā meaʻai i kēlā me kēia lā kahi ʻano o ka paʻakai pākēkē e like me ka mea ʻai ʻaʻī, nā pīpī, nā kaona, ka ʻeneki, a me nā laueri
• hoʻohui i nā huaʻai a me nā mea ʻai i loaʻa ka huaora C a me R. Kēia mau lemona, rose hips, lettuce, oranges, parsley, walnuts,
• ʻai i nā aū, huʻu i nā mea ʻai, nā mea kanu, ka ʻai ʻeleʻele, nā hua a me nā hua.

Hoʻopiliʻia, me ka atherosclerosis paʻakikī e ka momona nui, pono e hana i nā lā wikiwiki i 1-2 mau manawa i ka hebedoma, e kōkua ana i ka hana o ka hana ʻana a me ke kūpaʻa i ke kaumaha o ke kino.

ʻO nā pono a me nā pōʻino o ka moa i wehewehe ʻia i loko o ke wikiō ma kēia ʻatikala.

Hiki paha ke ʻai i ka ʻai me ka cholesterol

Aohe nui o na mea kanu i ko makou aina. ʻO nā moʻomeheu mau makahiki a me nā kūlana kāʻei kime i hana i ka ʻiʻo i mea pono. ʻO nā kīʻahaʻai - nā mea wela, nā kīmaha, nā mea kuʻuna - nā mea āpau ma kēia papaʻaina kokoke ia i kēlā me kēia lā. ʻO ka pono o ka ʻai, ʻoiaʻiʻo, ʻokoʻa nā mea āpau, akā ʻaʻohe liʻiliʻi o ka poʻe i hiki ʻole ke ola me ka ʻiʻo a me ka lā. ʻOiaʻiʻo, hopohopo nā mea a pau me ka waihona kolamu ma ka ʻai. Malia paha, no ke mālamaʻana i ke olakino, hiki iā ʻoe ke hoʻāla i kāu papaʻai i kū ʻole ai ka cholesterol a hōʻole ʻole ʻia ka ʻi? Ma hope o nā mea a pau, ʻokoʻa ka ʻiʻo i ka ʻono a me ke kaha pono, a ma ke ʻano o ka cholesterol.

Ua kapa ʻia ka ʻiʻo i ka ʻiʻo holoholona, ​​ka mea a ka ʻili o ke kino ʻē aʻe: ka momona, ka pilina a me ka iwi i kekahi manawa. ʻO nā mea waiwai pono e hūnā ʻia i loko o ka ʻiʻo uaua, ma ka adipose a me ka hono hoʻohui mea ʻoi aku ka liʻiliʻi.

Ka ʻokoʻa i ka ʻoli i kona ʻano kemana, ʻaʻole wale nō ka mea i kau ʻia ma ka ʻano holoholona, ​​akā e pili wale i ka ʻāpana o ke kupapaʻu nona ia. No kaʻano, ʻai ka ʻai kino a i ka momona ma mua o ka ʻai i nā ʻāpana ʻē aʻe o nā kalana. Eia nō kekahi, ʻo ka pilikino o nā mea kanu i ka ʻiʻo e pili pono i ka pae o ka momona o nā holoholona.

Ma keʻano holoʻokoʻa, ka like o ka hui ʻana o ka ʻai me ka penei:

• Ka wai: 58-72%,
• ʻOi: 0.5-49%,
• Pūnaewele: 16-21%,
• Nā Minuke: 0.7-1.3%,
• Nā mea kikoʻī: 2.5-3%,
• Nā ʻzyleloʻehā
• Nā mea momona, etc.

Hoʻopili maʻamau mākou i ka ʻaina i ka ʻiʻo, ʻoiai ʻaʻole pololei kēia. No laila, me nā mea waiwai a pau loa o ka offal, he nui ka nui o ka kolamu. No ka laʻana, ma 100 g o ka lolo, ka ʻike o ka cholesterol mai 770 a 2300 mg, ma ka momona pipi - mai 140 i 300 mg, ma ka puʻuwai - e pili ana i 140 mg. He mea nui kēlā.

ʻOiai ʻaʻole ka haʻalele ʻana i ka ʻaina i ka ʻiʻo, ʻaʻole maʻalahi ia e ʻike i ka mea ʻoi ka nui o ka ʻiʻo, no ka mea ʻokoʻa ka ʻiʻini - ʻo ia ka ʻai o nā holoholona holoholona, Eia nō kekahi, ʻo ka wāwae o ka moa i loko o ka ʻili he nui o ka kolamu, a me ka ʻole o kēlā ʻili. No laila, manaʻo mākou e familiarize iā ʻoe iho me ka papaʻaina.

ʻAi, 100 g	Kāleka, mg
Kahei	40-80
Tureke	40-60
Kelele	40-60
Beef a me ka veal	65-100
ʻO ka lauʻaola	70 — 300
Ke Keikihipa	70 — 200
Duck	70-100
Oleol	80-110

E like me kāu e ʻike ai, ʻokoʻa loa nā helu. Hōʻike ka papa ʻaina i ka ʻai e liʻiliʻi ai i ka cholesterol. ʻO kēia ka ʻai o ka pīpī, ka pīpī a me ka moa.

Kahei Hele mua ka ʻiʻo moa i nā hua o ka haʻahaʻa cholesterol haʻahaʻa. Akā ʻo ka hapa liʻiliʻi loa i ʻike ʻia ma loko o ka umauma me ka ʻili. ʻO kēia ka momona maikaʻi loa e hiki ke ʻai ʻia e nā poʻe me ka cholesterol kiʻekiʻe. Ua lawa ʻia ka ʻiʻo moa i nā hua o ke kumukūʻai a ke loaʻa nei i nā kumukūʻai nui ma nā waihona hale kūʻai.

Tureke ʻO ka moʻoʻana o nā meaʻai turki ua ʻike lōʻihi ʻia. He nui nā holoholona o kēia ʻai, nā pono meaʻai kūpono kiʻekiʻe a me nā haʻahaʻa calorie haʻahaʻa. Hoʻokomo ʻia ʻo Turkey e ke kino maikaʻi ma mua o ka moa a me ka pipi. Inā mākou e noʻonoʻo pono i nā waiwai pono āpau o ka ʻiʻo i hiki i ke kau, hiki iā mākou ke manaʻo e pono ke hoʻopili pono ʻia i ka ʻai ʻana no nā poʻe me ka cholesterol kiʻekiʻe.

Kelele ʻAʻole maʻamau ka ʻiʻo Rabbit akā ua makehewa. He hopena maikaʻi a maikaʻi loa ka meaʻai. ʻO ka hua Rabbit kahi ʻano ʻono, ʻono a me ke ʻano maikaʻi. Mai ka hoʻomakaʻana o ka pōmaikaʻi, ʻo ka hope o ke kalapona he mea waiwai nui loa, ʻoiai ka mea, ʻo ia ka liʻiliʻi o nā kiko huakaʻi. I ka pīpī manu me ka liʻiliʻi o ka momona, ʻo ka nui o ka nui o ka protein i ʻoi aku ma mua o ka pipi, ka puaʻa, ka hipa, a pēlā aku. Hoʻomaʻaʻa ka pipi Rabbit e ke kino e ka 90% (no ka hoʻohālikelike, ka pipi - 60% wale nō). Loaʻa i ka ʻai Rabbit kekahi mau pōmaikaʻi ma luna o ka moa. ʻO ka ʻoiaʻiʻo o ka ʻoihana hana manuʻai ʻana, ua hoʻohana ʻia nā hormone a me nā antibiotik i hana pinepine ʻia i kēia mau lā, ʻaʻole ia e hānai ana i ka wā e hānai ana i nā lālani. ʻOiai nā meaʻai piha no nā pēpē e ʻōlelo ʻia e hoʻomaka me ka hoʻohui ʻana o ka pipi huaʻai i ka meaʻai. Hoʻohana pinepine ka ʻiʻo Keleti i nā contraindications. Hiki ke ʻai i ka ʻiʻo Rabbit, stewed, kuke ʻia, etc.

Beef a me ka veal. I ka veal, e like me ka loaʻa ʻana o nā mea ʻai ʻōpala, ʻoi aku ka liʻiliʻi o ka cholesterol, no laila makemake ʻia. Eia kekahi, ʻokoʻa ka waihona kolamu ma ka ʻāpana o ke kalana. ʻO nā iwi a me nā brisket pipi i loaʻa ka nui o ka momona a me ka cholesterol, ʻoi aku ke kūpono o ka hōʻole ʻana iā lākou. Akā ma ka hapa o ka loina o ka cholesterol he liʻiliʻi loa, e pili ana i 3 mau manawa. No laila, i kekahi manawa hiki iā ʻoe ke mālama iā ʻoe iho i ka sirloin. He mea nui hoʻi ke ʻano o ka hoʻomākaukau. Ma mua o ka kuke ʻana, pono e ʻoki ʻia ka momona momona. ʻOi aku ka maikaʻi o ka hoʻomoʻa ʻana i ka ʻai, ʻoiai ʻo ka hupa mua ua ʻōlelo ʻia e hoʻoheheʻe holoʻokoʻa. ʻO ka ʻai ʻana paha i ke olakino.

Ke Keikihipa. ʻAʻole ʻo ka hipa ka mea kaulana loa. Maliʻa paha no ka maikaʻi, ʻoi aku ka nui o ka kolamu ma loko o ka nui. Hōʻike nā kauka i nā poʻe me ka cholesterol kiʻekiʻe e haʻalele loa i ka hoʻohana ʻana i ka mutton a ʻai ʻole ia i nā mea liʻiliʻi loa i loko o ka mea i hoʻolapalapa ʻia.

Pūʻali kolo Hiki ke hoʻokaʻawale ʻia ka puaʻa, e hilinaʻi ana i ka makahiki o ka puaʻa, a ma ka momona. No ka hoʻohālikelike, ʻo 100 g o ka waiū o ka piglet e loaʻa wale nō ka 40 mg o ka cholesterol. Hiki ke ʻano o ia ʻai i ka ʻiʻo meaʻai a ʻai i ke ʻano like o ka moa a i ʻole nā ​​mea pīpī. A no ka ʻai o ka puaʻa makua, pono e hoʻomaʻamaʻa ma ʻaneʻi. Hiki ke hoʻopau ʻia ka puaʻa launa i kekahi manawa, akā pono ʻoe e hōʻole i kahi kīʻaha momona momona.

ʻO kēia manawa, ua loaʻa nā lono e leʻaleʻa i nā mea aloha puaʻa. Me kēia puaʻa puaʻa Vietnamese loin-bellied. Ua hoʻoili ʻia kēia puaʻa puaʻa i Lūkia mai Asia, aʻo ke Kuban. He aha ka mea ʻokoʻa e pili ana i kēia ʻano? Wahi a kekahi mau kumuwaiwai, ʻo ka kolamu ma ka ʻiʻo o ka puaʻa ʻōmaka i loaʻa i ka nui o nā manawa he mau liʻiliʻi ma mua o ka puaʻa maʻamau. ʻO ka mea ʻoiai ʻo kēia mau puaʻa ua makua lā, ʻoi aku paha ma kahi o 100 kg. Ma kēia manawa a nani kēia ma ka ʻāina, akā ʻo ka manaʻo o nā poʻe loea he unambiguously maikaʻi.

Duck Hiki ke kapa ʻia ka ʻiole ʻona me ka nui o ka cholesterol kiʻekiʻe. Inā ʻoe e hoʻoneʻe i ka ʻili a ʻike momona, hiki iā ʻoe ke ʻai i kekahi ʻiʻo i ka ʻiʻo. Akā makemake ʻoe e hoʻomanaʻo i loko o ka puʻukū aia ka nui o nā momona i ʻike ʻia i ka maka, no laila, no nā mea pono a pau o ka pipi duck, ʻoi aku ka maikaʻi o ka poʻe me ke kolamu kiʻekiʻe e haʻalele iā lākou i kā lākou papaʻai.

Oleol. ʻO kēia ka manu momona. ʻO Goose wale nō ka mea paʻa paʻa kolamu ma waena o nā manu. Hōʻoiaʻiʻo ia ʻaʻole e lawe i ka ʻiʻo i ka pōmaikaʻi i nā poʻe me ka kolamu kiʻekiʻe.

E like me kā mākou i hoʻomaopopo ai, nani ka ʻiʻo me ka cholesterol ʻole. Aia kekahi kolamu ma kekahi ʻiʻo, i kekahi a i ʻole ʻia. ʻAʻole kēia ka manaʻo e hoʻokaʻawale loa i nā kīʻaha ʻiʻo. Pono ʻoe e kaupaona i ka kalami a me nā mea hoʻoliʻoli, a hoʻokokoke aku i kāu papaʻai, koho i nā huahana kūpono a ʻaʻole overeat. Ma hope o nā mea āpau, ʻaʻohe mau huahana a maikaʻi paha e hōʻino pono ʻia. No laila, ʻo ka hana nui e loaʻa i ka pōmaikaʻi he nui i hiki ai a i ka manawa like ʻaʻole e hōʻeha i kou kino.

Pēlā e pono no ka hoʻomanaʻo e pili ana i kahi ola olakino, ʻo ka mālama mau e mālama pono ai i ka olakino kekahi e lilo i kumu kūlana o ke ola no kēlā me kēia kanaka.

Ma kāna puke, ke ʻōlelo nei ke kauka kaulana ʻo Alexander Myasnikov e neʻe ikaika a neʻe ikaika i ka mālama ʻana i ke olakino maikaʻi, haʻalele i nā hana ʻino a ʻai pono. ʻO kāna mau ʻōlelo kōʻai ʻana e ʻai ʻia e like me nā ʻai he nui, nā huaʻai, nā iʻa, ke kāleka, nā mea ʻona e like ai.

ʻAʻole hiki iā ʻoe ke hilinaʻi wale i nā lāʻau lapaʻau. ʻAʻole hiki i ka lāʻau lapaʻau ke hana hou aku ma mua o ke kanaka ponoʻī, ke alakaʻi nei i ke ʻano kūpono. Ma ka manawa like, ʻo ka haʻalele ʻana iā ʻoe iho o kāu mau huahana punahele ʻaʻole pono ia. ʻO Myasnikov ma luna o ka kolamu e ʻōlelo ana inā makemake ʻoe i kahi mea leʻaleʻa, hiki iā ʻoe ke hoʻolimalima, akā, ʻo ia wale nō ka ʻāpana liʻiliʻi. A inā he mea leʻaleʻa - aʻaʻai, a laila e lilo ia i mau ʻāpana, ʻaʻole kaʻiola. Kau olakino iā ʻoe!