Meaʻai no ke kolamu kiʻekiʻe

ʻO ke kolamu ua pili i nā mea pōmaikaʻi i pili i ka hana o ka metabolism. Hoʻokomo ke kolololi i ke kino mai nā huahana holoholona.

ʻO Cholesterol he pia lipophilic e pāʻani i ka hana o nā membranes, i ka hana ʻana o kekahi mau hormones a me nā ʻololina, a ma nā ʻano kaʻina metabola.

Pono ʻia ke kolamu no ke kino, akā ʻo kāna mea kiʻekiʻe e hiki ke alakaʻi i nā maʻi o ka ʻōnaehana cardiovascular, i ka nui o ke atherosclerosis.

Ma o ke kino, lawe ʻia ka cholesterol me ke kahe koko e hoʻohana ai i nā mea lawe: nā lipoproteins density kiʻekiʻe a me ka haʻahaʻa. ʻO ka lipoproteins haʻahaʻa haʻahaʻa ka mea i kapa ʻia ʻo "bad" kolesterol a i ka wā e hoʻonui ai i ke koko, nui ka ulu ʻana o ka maʻi cardiovascular. No laila, koi ikaika nā kauka i ka hoʻohaʻahaʻa ʻana i ko lākou kiʻekiʻe. Eia nō naʻe, loaʻa ka hopena i ka lipoproteins kiʻekiʻe e hoʻonui i ka nui o ka maʻi o ka naʻau.

ʻO ke ʻano o ka cholesterol koko ma nā kānaka olakino he 5 mol / l a i lalo. Pono ke kau ʻana o ka cholesterol maʻi i kahi 300 mg i kēlā me kēia lā, a me ke kiʻekiʻe o ke kolamu koko (hypercholesterolemia) ʻaʻole iʻoi aku ma mua o 200 mg i kēlā me kēia lā.

ʻO ka wehewehe kaiʻai

ʻO ka pahuhopu o ka meaʻai no ke kolamu kiʻekiʻe ʻo ka hoʻēmi ʻana i ka pae o ka cholesterol "hewa", pale i ka hoʻomohala ʻana o nā pathology o ka ʻōnaehana cardiovascular, hoʻāla maoli i ka hana a nā kau a me ka puʻuwai, hoʻoulu i nā kaʻina metabolic a hoʻomaikaʻi i ke kahe koko.

Pono ka papaʻai e hoʻokō me ke kānāwai o ka kuʻekuʻe mechanical, loaʻa i ka hopena pono ʻaʻole wale nō i ka nenehana digestive, akā pū kekahi hoʻi o ka ʻōnaehana cardiovascular.

Hoʻohālikelike ʻia me ka kolamu kiʻekiʻe kiʻekiʻe e pili ana i ka papa lāʻau e like me Pevzner Helu 10 a me No. 10C.

ʻO ka papa ʻaina no ka cholesterol kiʻekiʻe e pili ana i ka palena o ka paʻakai a me ka momona (ʻoi ka hoʻomaka ʻana o nā holoholona).

Nā ʻāpana papa (ma kēlā me kēia lā):

• 2121 - 2570 kcal ka waiwai o ka ikehu
• nā protein - 90 g., kahi o 55 - 60% o ka holoholona hihiu,
• ʻO nā lemi 70 - 80 g., kahi ma kahi o 30 g. ʻono
• nā mea hoʻoneʻe ʻole iʻoi aku ma mua o 300 gr. no nā poʻe me ka kaumaha nui, a no ka poʻe me ka momona kino kino 350 gr.

ʻO nā kumu koʻikoʻi o ka meaʻai

Mana mode aku

ʻO ka meaʻai momona, 5 mau manawa i ka lā. Hāʻawi kēia iā ʻoe e hōʻemi i nā māhele o ka meaʻai a hoʻopaʻa i ka pōloli ma waena o nā pāʻina.

Kūleʻa

He maʻamau ko ke ʻano o ka meaʻai, ʻaʻohe palena.

Paakai

Hoʻohālikelike ʻia ka nui o ka papa paʻakai ma ka 3-5 gr., Ua hoʻomākaukau ʻia ka meaʻai, a inā pono e hoʻopaʻa ʻia i ka papa ʻaina. Hoʻokomo ka paʻakai i ka mālama ʻana i ka wai i loko o ke kino, e hoʻonui ai i ka ukana ma ka pūnaehana cardiovascular.

Hoʻopuka

ʻO ka hoʻohana ʻana i ka wai manuahi a hiki i 1.5 lita (lawe ʻana i ka ʻano o ka cardiovascular a me ka urinary system).

ʻAkohola

Pono e hoʻokaʻawale ʻia ka wai me ka waiʻona paʻakikī. Akā ke aʻo aku nei nā kauka (i ka haʻalele ʻana o contraindications) e lawe i ka pō 50 - 70 ml o ka ʻulaʻula kūlohelohe, i loaʻa nā flavonoids me nā mea antioxidant (no laila, ʻo ka ʻulaʻula maloʻo ka pale i nā paia o nā kīʻaha koko mai ka hoʻokumu ʻana i nā pōpoki atherosclerotic). Aia kekahi pāpā kapu ʻoki loa.

Ke kaumaha

ʻO nā poʻe me ka momona a me ke kaumaha e pono ke hoʻoponopono i ko lākou paona. ʻO ka momona momona i ke kino he kumu nui o ka kolamu "bad", a hoʻohui pū i ka hana o nā puʻuwai a me nā koko.

Meaʻaiʻai i ka nui o Lipotropic a me nā mea momona

Pono nā huaʻai a me nā mea ʻai i nā momona C a me ka P, ka pūʻulu B, nā pālea a me nā paʻakai magnesium. Ke pale aku nei kēia mau huaʻala i nā paia vascular ma muli o ka hana antioxidant, a pili ka paʻakai a me ka magnesium i ka ritika puʻuwai.

ʻO nā ʻōpala

Inā hiki, e hoʻohuli i nā momona manu me nā palaʻai i nā lau ʻono ke hiki. ʻAʻole loaʻa i nā loina o ka mea kanu kolamu, ʻoiai, he mea pono ia no nā paia o nā kīʻaha koko he kiʻekiʻe i ka vitamini E (antioxidant).

Palapala ʻia nā meaʻai no ka Cholesterol kiʻekiʻe

ʻO ka papa inoa o nā meaʻai i pāpā ʻia me nā kolamu kiʻekiʻe nui e loaʻa i nā momona holoholona - lākou ke kumu o ka "maikaʻi" kolesterol.

Hoʻomaopopo pū kekahi mai nā kūmoli i ka maʻalahi o ke komo ʻana, e hoʻohuli i ka momona, a ma ke ʻano he kolamu.

Mai ʻai i nā meaʻai e hoʻōla a hoʻonāukiuki i ka nūpepa a me nā ʻōnaehana cardiovascular.

ʻAi ʻia ka meaʻai e kuke, ʻai ʻia a ʻūlua ʻia. Hoʻokaʻawale ʻia nā meaʻai Frying, no ka mea i loko o ke kaʻina hana ʻana i nā lipoproteins o ka haʻahaʻa haʻahaʻa a me nā carcinogens i hoʻokumu ʻia. Aneane keʻa ʻai mea ʻala āpau, me ka mea loea nui i ka nui lehulehu e hōʻuluʻulu i nā lemulewa.

Nā papa inoa o nā huahana i pāpā ʻia:

• nāʻaina momona hou, nā huahana mai ka huehue a me ka pu pastry, nā pancakes, nā ʻiʻī i nā pōpoki, nā pancakes, ka pasta mai nā ʻano hua palaoa palupalu (e loaʻa ana nā mea momona digestible),
• momona momona
• Kāleʻa a ʻala i hoʻolapalapa (ʻoi hoʻi ke kumu o ka momona saturated),
• mau mea i hoʻohuihui ʻia a me nā momona momona mai ka iʻa a me ka ʻiʻo, ka ʻupena o ka pala,
• mea ʻai momona (pipi, puaʻa), ka moa (pipi, pipi,) ka ʻoki manu, ka mea nui i ka palaoa, pūlima, pūlima,
• nā iʻa momona, ka caviar, iʻa i ka paʻakai, nā meaʻai i ʻole, nā iʻa iʻa ma ka margarine a me nā momona paʻakikī.
• nā momona momona (pipi momona holoholona, ​​margarine, ʻaila kīʻaha),
• squid
• kuke ʻia ka keʻa kūlohelohe mai nā kiniani (i ka wā kuke, nā kīʻaha i haʻalele i nā pua),
• nā lau ʻona, i ʻole ka pipi i nā momona momona (chips, french fries, frying in soup) coconuts a me nā pā paʻakai,
• mayonesa, kaʻaila ʻona a me kaʻaila cream,
• mea ʻimi kaiāulu, sīla, koko, pōpō, ka ʻoka.

Nā ʻĀina huahana

Pono i nā meaʻai i loko o kahi meaʻai me ke kolamu kiʻekiʻe e loaʻa i kahi nui o nā momona momona unsaturated, ʻo ia hoʻi nā kumu o ka "maikaʻi" kolamu.

E pili ana kēia i nā iʻa, kahi i loaʻa nā fatty fatty unsaturated omega-3. ʻO kekahi, ʻo kahi iʻa kahi kumu o ka vitamina D.

ʻO kahi nui he nui o ka pōkeleka o ka soluble (oatmeal) e hoʻonui i ke kiʻekiʻe o ka lipoproteins kiʻekiʻe. Loaʻa i nā lau a me nā huaʻai nā nui o nā antioxidants e hoʻoikaika i nā paia vascular. Nui nō hoʻi nā antioxidants (vitamina E) i nā nati.

Hoʻohana ʻia kahi ʻai me ka kolamu kiʻekiʻe e hoʻomaʻamaʻa i ke ʻano o ka lipoproteins kiʻekiʻe (kiʻekiʻe) a me nā lipoproteins haʻahaʻa haʻahaʻa (ma lalo).

Nā papa inoa o nā huahana i ʻae ʻia:

• ua maloʻo a i ʻole kāwele i ka lā mai ka palaoa, mai ka palaoa bran, ka pulehu mai ka pulima durum,
• nā aila ʻaila i loko o kekahi nui, me ka ʻike ʻole ʻia o ka pā lāʻau (salads season me ka lauʻaʻi ʻole ʻia o ka aila),
• nā mea kanu: nā ʻuala, cauliflower a me ka kāpeti keʻokeʻo, kāloti (hoʻokaʻawale i nā toxins), lettuce (he kumu o ka folic acid), paukena, zucchini, beets,
• ka ʻai haʻahaʻa a me ka moa moa (ka mea 'ai a me ka moa)
• ʻĀpī: ʻaukaha, ʻeliʻeli, mussels a me nā ʻili i kaupalena ʻia,
• iʻa, ʻano moana, momona nā momona momona (kāʻai ʻia a hoʻolapalapa): tuna, haddock, flounder, pollock, cod, hake,
• i ka hua lepa, ma ke ʻano he kumu hūlū o ka mea kanu,
• nati (ʻōpala, kēna) loaʻa ka nui o ka phospholipids e hōʻemi i ka nui o ka kolamu "kino", ke kumu o ka vitamin E,
• aniani a me ke kāleka, loaʻa i ka nui o ka huaora C, pale i nā paia vascular, hoʻoili i nā kikowaena calcareous a me nā momona mai ke kino,
• oatmeal, nā cereals, nā ʻamoʻo mai nā pulehu ʻē aʻe (ʻo nā mea ʻai e hoʻolapalapa ʻia ma ka waiū i hoʻoinu ʻia).
• waiū haʻahaʻa haʻahaʻa, haʻahaʻa home kolo pāpaʻi, ʻami kekona, kefir, ka yogurt, nāʻaina haʻahaʻa a me ka momona i kā ʻole ʻia.
• kaʻaila, kūikawā mai nā hua pāwawa (ʻoi aku ka nui o ka ascorbic acid, e hoʻoikaika ana i ka paia vascular),
• kuke i keokeo, ka ʻāpala inu me ka waiū, decoction o ka mea kanu, ka ʻai hope, nā kīʻaha.
• seasonings: pepa, mustard, nā mea ʻona, ka wai, lemon, horseradish.

Ka pono o ka meaʻai

Ma hope o kahi papaʻaina e hoʻoponopono ai i ka ʻike o nā lipoproteins kiʻekiʻe a haʻahaʻa haʻahaʻa, a laila hoʻemi ʻia ka nui o ka cholesterol "bad".

ʻO ka papa ʻaina o ka lapaʻau me ka kolamu kiʻekiʻe e hiki ai iā ʻoe ke hoʻomohala i kāna ʻike ma ka lawe ʻole ʻana i nā lāʻau lapaʻau. Eia kekahi, i ka poʻe e hahai ana i ka ʻai, noho mau nā kahe koko "maʻa mau" no ka manawa lōʻihi, ʻaʻole i pau ka holo koko i loko o lākou, ʻaʻole i loaʻa wale kahi hopena maikaʻi i ke ʻano o ke ʻano o ka ʻōnaehana cardiovascular, akā ma ke ʻano o ka ʻili, nā kui a me nā lauoho.

ʻO kahi lehulehu o nā antioxidants i nā huahana i hoʻolako ʻia me ka kolamu kiʻekiʻe e hoʻolōʻihi ana i ka ʻōpala o ke kino, pale i ka hoʻomohala ʻana o nā pathologies o nā ʻōpū kūloko, a hoʻomaikaʻi i ke ola.

ʻO nā hopena o kaʻai ʻole

ʻO ke kolamu koko nui ka puʻu mua o ka hoʻomaikaʻi ʻana i ka arteriosclerosis o nā kīʻaha koko.

Me ka atherosclerosis, hoʻokomo ʻia nā pākolo ma nā paia o nā moku, e hoʻokaʻawale i ka lumen o nā ʻalopani o nā veins, e hoʻoweliweli ʻaʻole wale i ka hoʻomohala ʻana o nā maʻi i loko o ke kino ma ke ʻano he nui, akā nā mea hoʻopiʻi maikaʻi loa hoʻi e like me ka cerebral stroke a me ka myocardial infarction.

Pēlā nō, hoʻonui ʻia ka kolamu kekahi o nā mea i hoʻomohala ai i ka ulu o ka hypertension a me ka cerebral atherosclerosis (ka hoʻomanaʻo ʻana, ka ʻike ʻole, ka tinnitus, nā hana hiamoe, dizziness).