He aha ka papa e ʻai ai me ka cholesterol?

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 Cholesterol e pili ana i ka momona alcohols a ma kona ʻano maʻemaʻe kahi mea ʻōpū o ke ʻano keʻokeʻo o ka ʻula keʻokeʻo, ʻono ʻole a me nā ʻono, ʻaʻole i pau i ka wai. Hoʻohana ʻia ka hapa nui o ia mea i ke kino (ma kahi o 80%), ke koena (20%) e hele mai i ka meaʻai.

ʻO kēia mea momona ka mea momona he mea nui ia o nā ʻōnaehana a pau o ke kanaka, me ka ʻole o ka hana, ka hiki ole ka hana maʻamau o ke kino.

Hana ʻia ʻo Cholesterol:

• hoʻopuka i ka hormone sex (testosterone, progesterone, estrogen) a me ka steroid (aldosterone, cortisol) hormones,
• hana i nā membranes ikaika, hoʻolako i ka elasticity a me ka lula i ka pā hao vascular i lalo o nā kūlana like ʻole,
• synthesates fatty fatty and vitamin D,
• kuleana no ka pale kaulike o nā hopena nerve.

Ma kona ʻano paʻa, ʻaʻole hiki ke kaʻi ʻia i ke koko, no ka mea ʻole e pau ʻole i ka wai. No laila, ʻo ka kolamu o ke koko e hoʻopili ai i ka lipoproteins, hiki ke haʻahaʻa a kiʻekiʻe, ka mea e hilinaʻi ai i ka pae o nā momona a me nā protein.

ʻO ka lipoproteins haʻahaʻa haʻahaʻa, a i ʻole LDL, i kapa ʻia he cholesterol maikaʻi ʻole, ʻo ia kahi ko lākou mea momona nui i ke koko e alakaʻi ai i ka hoʻokumu ʻana o nā pōpoki ma nā paia o nā kīʻaha koko.

ʻO ka lipoproteins kūloko kiʻekiʻe, a i ʻole HDL, i manaʻo ʻia he cholesterol maikaʻi. Kōkua lākou i ka hōʻea i nā kolamu maikaʻi ʻole, no laila ʻoi aku ke kiʻekiʻe o kā lākou ʻike, ʻoi aku ka maikaʻi. Me nā haʻahaʻa o HDL, kiʻekiʻe ka hopena o ka maʻi naʻau.

ʻO ke kumu no ka hoʻonui

No ke aha e hoʻonui ai ka cholesterol? I ka nui o nā hihia, nā maʻi koko koko nui e ka ola pono ʻole a me nā ʻano maikaʻi ʻole. ʻO nā kumu nui ka mea penei:

• ʻO ka hōʻino maikaʻiʻana i nā momona momona, ka nele o ka hoʻopili ʻana i ka meaʻai o nā lau ʻai i loko o nā huaʻai a me nā hua.
• ʻĀina hoʻōla.
• ʻO ke kaumaha mau loa.
• ʻAiā maikaʻi ʻole: inu waʻa, puhiahi.
• Nā ʻilima

Eia kekahi, he hoka ka ʻōpū o nā kānaka:

• me he predisposition hoʻoilina
• kāne
• 'elemakule
• nā menopausal wahine.

Hiki iaʻu ke ʻai i ka ʻai me ka cholesterol kiʻekiʻe?

Pono e mālama nā huahana Flour i loko o kaʻai a hiki i nā pilikia me ka cholesterol. ʻO ka pahuhopu o kā lākou hoʻonā ʻai he papa ʻaina i kaupalena i ka holo ʻana o nā mea i hoʻonāukiuki i ka maʻi. Pono lākou i kahi mea ʻē aʻe. Hana ʻia ia mai nā huahana palaoa e hana ana i ka paleʻana o ka ikehu. Pono e ʻike i ka ʻano o nā ʻano a me nā kuʻina e pono ke pale ʻia, ka mea, e hoʻokaʻawale i nā mea ʻona me ka kolamu kiʻekiʻe.

He aha ka pono?

Nui nā ʻano berena i loaʻa ka hopena maikaʻi ma ke kino me ke kolamu kiʻekiʻe. Nui ka palaoa i nā huaora A, B, K. Ke kōkua nei i ka hoʻokaʻawale ʻana i nā hana o ka ʻōnaehana cardiovascular a me ka gastrointestinal tract. Kāohi i ka ulu ʻana o ka papa cholesterol i hoʻomākaukau ʻia ma kahi sourdough kūlohelohe. Ke waiho nei lākou i kahi manaʻo o ka makana, me ka hoʻomaikaʻi i mua o kekahi mau ʻāpana.

He mea nui e nānā i ka index glycemic (GI) ma ka huahana. No kēlā mau mea e maʻi nei i ka kolamu kiʻekiʻe, ʻaʻole pono lākou e kiʻekiʻe aʻe ma mua o 55.

Hoʻopili i ka ʻōnaehana pale, hoʻopau i ka papa momona koʻikoʻi, aia kahi bran. Loaʻa a fiber. Me ka kolamu kiʻekiʻe, pono ke hoʻopau ʻia kahi huahana palaoa. He kumu ia i nā kumuwaiwai koʻikoʻi: ka fiber, amino acid, magnesium a me ka hao. Hoʻomaha ia i ke kino o ka ʻai kulala ʻo nā carcinogens. Hoʻonui ka hua palaoa āpau i ka leo o ke kino, hoʻoneʻe i nā mea i nā pakanā a me nā mea haki, hoʻoikaika i nā kīʻaha koko a me ka puʻuwai, e hoʻokaʻawale i ke kō a me ka kolamu, ʻoi loa, ʻo ke kaulike o ka "hewa" i ka "maikaʻi". ʻO ke ʻano pono o nā bio-roti a me ke ola e nīmaha ʻia.

• ʻO ka mea mua ka mea i loaʻa i ka cholesterol i ka manawa. Ua hoʻomākaukau ʻia ma nā lau maloʻo a me nā hua. Hāʻawi kahi liʻiliʻi iki i ka ʻono maikaʻi.
• Mākaukau ka lua me ka sourdough kūlohelohe, kahi ʻano palaoa ʻole ʻia o ka palaoa a pau ka palaoa. Hoʻopuka wikiwiki koke i ke kino, hoʻomaikaʻi i ke kumu gastrointestinal, ʻaʻole pili i ka honi, akā e hōʻemi ana i ka cholesterol.

He aha ka palena?

Pono e hoʻomanaʻo ʻia i nā ʻano o ka palaoa e hoʻopilikia ai i ke olakino maikaʻi ʻole.

Inā hana ʻia ka palaoa i ka palaoa palaoa, a ʻoi aku ka maikaʻi o ka hoʻohana ʻole.

• ʻO ka palaoa palaoa palaoa. Pono e pale ʻia kēlā huahana. ʻO ka nui o nā mea e pono ai ke kino i loko o ka mea no ia e kaupalena ʻia, akā he nui ka nui o nā calorie a me ke kō. ʻO nā mea waiwai i loaʻa i loko o nā peʻala o nā hua, ua hala ʻole hoʻi i ʻaneʻi. ʻO kēia no ka pono o kā lākou hoʻomaʻemaʻe i ka hana ʻana i ka palaoa o ka papa mua.
• Kelulu Aia ka palaoa a me ka palaoa rye. ʻO ka maʻamau o ka hoʻohana ʻana i ia huahana no nā poʻe me ka cholesterol kiʻekiʻe ʻaʻole eʻoi aku i nā manawa 3 i hoʻokahi pule.

ʻAʻole kūpono ia no ka pilikia o ka kolala e hoʻopili i nā huahana maʻa, nā pastry momona, nā huahana palaoa i kāwili ʻia i ka ʻaila i loko o ka meaʻai. No ka ʻai kuke iho, hiki ke ʻai ʻia, ua paipai ʻia e pani i ka palaoa keʻokeʻo me ka mea e like me ka papa o ka lua, ʻoiai e mau ana i nā waiwai maikaʻi.

Pehea e hana ai i ka palaoa maikaʻi iā ʻoe iho?

Hiki i ka ʻano ʻaila like ʻole, i loko o ka palaoa me ka hū ʻole, ke hoʻomākaukau ʻia ma kau. Me kēia mea āu e pono ai: ka waiū (200 ml), ʻelua mau punetēna o ka aila huila (unrefined), a me nā aniani o ka palaoa, ʻelua mau poni o ka meli, oatmeal (ke aniani), kahi punetala o ka paʻakai. Manaʻo ʻia e hoʻohui i ka liʻiliʻi o ka soda. Ma hope o ka loaʻa ʻana o ka hui ʻana o ka meli, ka aila aila me ka waiū, nā kalaka oat (i hala ma ke ʻano kāwele), palaoa, paʻakai a me ka soda e hoʻohui ʻia iā ia. Nohea ʻia hoʻi e hāʻawi i ka nui i ke ʻano o ka pōʻai, ai ʻole ka piliki, ma hope o kēlā - ʻī.

I ka berena keʻokeʻo ma ka palaoa palaoa - 250 callas no 100 g o ka huahana. ʻOi aku i nā kaloli hou i ka palaoa. No laila, ʻo ka hoʻohana ʻana o kēia mau ʻano o nā meaʻai e pono ke hōʻemi ʻia a haʻalele ʻole paha me ka kiʻekiʻe cholesterol a me ka maʻi diabetes.

Hoʻohana nui nā pastry no ka cholesterol - nā kuki curd-oatmeal. Pono ʻoe e lawe i ka pīhi ʻaihue (0% momona) i ka nui o ka 100 g, ka lepo oatmeal i loko o ka palaoa - he aniani, aila ʻaila (ʻaʻole iʻoi aku ma mua o 2 tbsp. L.). Ma hope o ke kāwili ʻana i ka pīkī ʻaʻa me ka palaoa, pono ʻoe e ninini i ʻelua o punetēpē o ka wai a me ka aila. Hoʻohana ʻia ka Lemon zest a me vanillin no ka ʻono. I ka hoʻohui ʻana i ka palupalu aila, pono ʻoe e hoʻopiha i nā pōpoki liʻiliʻi a kau i kahi pā kue i uhi ʻia me ka parchment. E hoʻokomo i ka umu, preheated i 180 degere. Hoʻomoʻa no 5 mau minuke. ma kela ʻaoʻao.

ʻO nā ʻano momona e pono ai

ʻOiai ke kīʻaha nui ka palaoa i kā mākou papaʻai, pono ʻoe e hoʻomanaʻo he kiʻekiʻe loa ka calorie kēia huahana. No laila, 100 g o ka papa keʻokeʻo e loaʻa ana ma kahi o 250 mau kalo. ʻO ka ʻikepili a me nā pastry ke loaʻa i nā mea hou aku o ka calorie.

He aha nā ʻano olakino maikaʻi a meaʻaiʻai?

ʻO ka wahi mua o kēia papa inoa e noho ʻia e nā huahana hua palaoa a pau. He kumu waiwai lākou o nā huaora A, B, a me K. i ka nui o ka huaʻai a me nā mea pena loea. Me ka kolamu nui kiʻekiʻe, ʻo kā ka huapalaoa a puni he wahi nui ia o ka ʻai lāʻau. Kōkua ia i nā mea o nā ʻalā, e hoʻomaʻamaʻa i nā ʻōpū a hoʻonui i ka leo holoʻokoʻa o ke kino holoʻokoʻa.

I kēia manawa, ke kuhikuhi nei nā mea hoʻoponopono i ka mea i kapa ʻia ʻo bio-roti me ka kolamu kiʻekiʻe. Ua hana ʻia mai ia:

• hua manu
• liuliu
• waiū
• paakai
• ʻO ka lauʻaʻi a me nā momona manu.

E hoʻohui i ka ʻono i ka huahana, nā ʻano hua like ʻole, nā hua caraway, nā mea kanu a me nā mea ʻē aʻe i hoʻohui ʻia.

ʻO ka papa i hoʻolako ʻia me sourdough kūlohelohe kekahi nui o nā huaora. Hoʻomoʻa ʻia nā ʻōpala i kālai ʻia a me ka palaoa palaoa ʻole i hoʻohui ʻia i kēia huahana. Inā ʻoe e hahai i ka ʻai e hoʻohana ana i ka berena ola, hoʻōki ka kolamu. Hoʻopili koke ʻia nā mea e hoʻomohala ai i ka huahana i ka digestive tract, kahi e hoʻolōʻihi ai ka manaʻo i ka mea piha.

I waena o nā huahana i ʻae ʻia, kahi ʻokoʻa i noho ʻia e ka berena bran, ʻaʻole i loaʻa i kahi hapa o ka cholesterol. ʻO nā huahana aʻa o kēia ʻano ke kōkua i ka hoʻihoʻi ʻana i ka hana o ka ʻawaʻawa, e hānai i ke kino me nā huaora pono a me nā minela.

ʻO nā ʻano ʻaina ʻē aʻe

I ke kuhikuhi ʻana i nā meaʻai, koi nā kauka e pili pū me ka ʻeleʻele a i ʻole ka berena rye i ka meaʻai i nā meaʻai i ʻae ʻia. ʻAno nāʻaina ʻelua i huehue akā loaʻa:

• nā waiora olakino
• mea huehue amino waiwai
• hoʻōla
• hao
• mau mea e pono ai ke kino i kēlā me kēia lā.

Kākoʻo pono kēia mau huahana i ka ʻōnaehana pale, e kōkua ana i ka pale ʻana i nā anuanu i ka manawa o ka maʻi maʻi ʻana.

Hoʻopau i nā mea kanu mea kanu, kahi hapa o ka berena, hōʻoluʻolu i nā huaka o ke kanaka mai nā mea i pau nā mea i hōʻiliʻili i ke kino i kēlā me kēia lā. ʻO ka mea maʻi e ukali ana i kahi meaʻai therapeutic wikiwiki e hoʻolōʻihi i nā paona hou, manaʻo ka māmā a me ka ikaika.

ʻO ka palaoa o ka papa lua, a i ʻole me ka mea i kapa ʻia kaulana, he kāwili palaoa a me ka palaoa rye. ʻAʻole kēia ʻano o ka huahana i ka mea e pono ai no ka meaʻai kūpono, akā aia kekahi mau mea liʻiliʻi i loko o ia mea ma mua o ka berena keʻokeʻo i hana ʻia mai ka palaoa palaoa. I ka mālamaʻana i ka cholesterol kiʻekiʻe, hiki ke hoʻopau ʻia i ka berena hina ma kekahi mau helu: ʻaʻole iʻoi aʻe ma mua o 3 mau manawa i ka pule.

Pehea e koho ai i kahi huahana

No laila, no ka mālamaʻana i ka atherosclerosis, pono ʻoe e hiki ke koho i ka ʻano kūpono o ka huahana, ka hoʻohana ʻana o ia mau mea e loaʻa ai nā hopena ʻoi loa.

ʻO ke kumu nui o nā hiʻohiʻona o ka huaʻōlelo o ka glycemic index, ka mea e hoʻoholo ai i ke kaena o ka mana o ka loina i hoʻohana ʻia ma ka pae o ka hoʻoliʻi koko o ka mea maʻi.

Loaʻa kēia hōʻailona ma kēlā me kēia pūʻulu pōpō berena. ʻO ia ke kuleana o kēlā me kēia mea hana e wehewehe i ka ʻano hana o ka huahana i ka lepili.

He mea kūpono ia e manaʻo ʻia he huahana berena me ka hoʻohui o ka bran i ka haʻahaʻa glycemic index. Hoʻoholo kēia i ka mea i hana ʻia nā huahana mai nā huapalapala ʻaʻole i hoʻomaʻamaʻa ʻole ʻia, no ka mea ke paʻa nei i ka hapa nui o nā mea kūpono a me nā microelements.

Hoʻolaha ka manawa hana

ʻO ka pahuhopu nui o ka mea maʻi, ʻoiaʻiʻo, ʻo ia ka hoʻohaʻahaʻa i ka cholesterol ma ke kino. No ka hoʻokō i nā hopena maikaʻi, pono ʻoe e mālama i kekahi mau lula.

I loko o nā hebedoma ʻelua o ka meaʻai, pono ka mea maʻi e inu ma ka liʻiliʻi 8 mau aniani o ka wai maʻemaʻe i kēlā me kēia lā a inu paha i ka nui o ke kefir. Pono ʻoe e ʻai i nā momona, ʻai nui i nā lau ʻai me nā huaʻai. Pono ia e hoʻokomo i ka ʻai o kaʻai i ka meaʻai, nā mea e kōkua i ka mālama ʻana i ka nui o nā mea kanu a me nā mea lae.

Pono ʻoe eʻai pono e like me ka hoʻolālā a ka nutrist i haku ʻia. ʻAʻohe hihia e kū pono ʻoe i ka hoʻolālā papa i kēlā me kēia lā a ma hope o hoʻokahi mahina e ʻike ʻia nā hopena mua.

ʻO nā mea hoʻohana a maikaʻi ʻole

ʻOiai ka manaʻo o ka berena he hapa like ʻole o ka meaʻai, pono e hoʻomanaʻo ʻia he kiʻekiʻe loa ia. He mea nui e mālama pono i ka meaʻai kūpono me ke kolamu kiʻekiʻe a ʻai wale nō nā ʻano olakino nā huahana berena, e like me:

• Nā ʻōpala āpau. ^ E Ha yM. ʻOi aku ka maikaʻi o kēia huahana nā huaora A, B, K, a me nā fiber. Hiki iā ʻoe ke ʻai me ka laʻana ke kiʻekiʻe, kahi ʻāpana o ka meaʻai. Hoʻonohonoho lākou i ka hana kūwili, hoʻomaikaʻi i ka hana o nā kīʻaha koko a me ka puʻuwai, a kōkua i ka hāʻawi kaumaha. E kōkua lākou i ka hōʻalo ʻana i ka cholesterol maikaʻi ʻole i ke kino o ke kanaka.
• Paakai Bio. ^ E Ha yM. ʻO kona ʻano: hua, ka wai, ka waiū, ka paʻakai. ʻO ka momona i nā mea kanu a me nā momona. Hoʻomau ʻia ia mai nā sourdough kūlohelohe me ka hoʻohui o ka palaoa ʻole ʻia a me nā ʻōpala huʻu i hoʻoulu ʻia. ʻAʻole loaʻa i ka berena ka kolamu a, inā loaʻa kahi ʻano like ʻole i ka papa a ka mea maʻi, i ka hui pū ʻana me ke ʻano lāʻau i kauoha ʻia e ke kauka, e pau ka kolamu e ulu. Paʻi koke ʻia a hāʻawi ʻia i ka puʻupuʻu lōʻihi.
• Me ka bran. ^ E Ha yM. ʻAʻole i loaʻa kahi kolamu. Kōkua i ka digestive tract hana, ʻike i nā nui o nā huaora a me nā fiber, hoʻoneʻe i nā toxins, allergens, hoʻomaikaʻi i ka pale ʻana, pale i ka momona nui.
• ʻEleʻele. ^ E Ha yM. He kumu ia o nā huaora pono, nā nui amino momona, nā aila, magnesium, ka hao. Kākoʻo i ka pale ʻana, maikaʻi e hoʻohana i ka wā o ke kaola.
• Rye. ^ E Ha yM. ʻO ka hoʻohana mau ʻana i kēia ʻano e kōkua i ka hoʻopau ʻana i nā carcinogens mai ke kino. Maikaʻi nui no nā poʻe e maʻi nei i ka maʻi diabetes, luhi, a i ʻole ke noho ʻana ma ka papa ʻaina meaʻai. Loaʻa ia kahi contraindication - ʻaʻole hiki ke ʻai ʻia e nā maʻi nā mea i loaʻa ka nui o ka acidity o ka ʻōpū.
• ʻAi-ʻole. ^ E Ha yM. Loaʻa ia i nā hopena anti-inflammatory, he choleretic a me ka expectorant, kōkua iā i nā wahine e kū i ka hōʻeha o nā kāne.

Nā pae momona:

• Kūʻai palaoa palaoa. ^ E Ha yM. Nui a me nā mea waiwai, akā i ka manawa like ua loaʻa nā kuʻi a me nā kalala. Hoʻopili ʻia mai ka palaoa mai ka papa mua, ʻo ia hoʻi, mai kahi huikala ʻē aʻe i hoʻomaʻemaʻe ʻia mai ka pūpili, i mea e mau ai nā mea pono.
• Kelulu. ^ E Ha yM. Palaoa a me ka palaoa rye. Me ka hoʻonui ʻia o ka kolala, hiki ke hoʻopau ʻia i ka berena i kēlā me kēia pule ʻaʻole iʻoi aʻe ma mua o 3 mau manawa.

Eia pū kekahi me ka pilikia cholesterol aole i kauohaia inu i ka ʻokoʻa ʻai ʻai ʻele, nā ʻōwīwī, pōpō, nā pōpō, pulupulu i hana ʻia mai ka palaoa huehue, nā pā iʻa, nā pancakes, nā pancakes.

Me ka palaoa kūʻokoʻa o ka berena, hiki iā ʻoe ke ʻai me nā huahana koloa kiʻekiʻe mai ka palaoa o ka papa ʻelua, akā ʻaʻole ka papa mua a kiʻekiʻe aʻe. He pōmaikaʻi ia no ke olakino a kūpono no nā poʻe maʻi e hōʻemi nei i ka momona, ka maʻi diabetes, ke kolamu kiʻekiʻe.

He aha ka papaʻai āu e ʻai ai me ka cholesterol

Ke mālama nei i ka cholesterol kiʻekiʻe, pono e koho i ka huahana ʻai kūpono. ʻO ka kikoʻī nui ka ʻōlelo maʻamau no ka glycemic index. ʻO ka helu ʻia o GI ka ʻae ʻia:

• Liʻona i 55.
• Ka awelika mai 56 a 69.
• High mai 70 a 100.

Ke hoʻoholo nei ka GI i ka pae o ke kahe o ke koko koko. Pono e hōʻike ka mea hana i kēia mea kuhikuhi ma ka waihona. Me ka kolamu, ʻo GI pono ka haʻahaʻa ma 55. ʻO ka palaoa me ka bran he haʻahaʻa loa ʻo ia ka nui o ka index (a hiki i 45, ma muli o ka huahana). Kauka nā kauka: "ʻai i ka berena bran me ka cholesterol kiʻekiʻe. Hiki iā ʻoe ke ʻai i kēlā me kēia lā me ka pōʻino ʻole i kou olakino. "

ʻAi meaʻai

ʻO ka hana nui o ka mea maʻi e hoʻomaʻamaʻa i ke kiʻekiʻe o ka hōʻailona koko atherogenic (ka pae ma waena o ka hōʻeha a me ka momona hāpana). Hiki ke kōkua i kahi papaʻai me kēia. ʻO ka mea mua e hoʻokō me ka pau ʻana o ka inu inu. Eia nō hoʻi, i kēlā me kēia lā pono ʻoe e inu i ka kefir, e lawe i ka mau huaora a ka kauka i kuhikuhi ai, ʻai i nā ʻai a me nā huaʻaiʻai (pono ʻoe e ʻai i ka liʻiliʻi o 300 mau pākēneka i kēlā me kēia lā me ka ʻole e noʻonoʻo pono i ka kalai), ka meaʻai ʻaina.

Pono e ʻai pono ʻia, e ʻai i kēlā me kēia hola 3-4. Pono e hoʻokaʻawale i nā huahana mai nā puff pastry, i pale aku i ka hoʻohana ʻana i nā mea momona momona, e hōʻole ai i ka ʻai wikiwiki. I loko o hoʻokahi pule, e hāʻawi kahi meaʻaiʻai i ka hopena maikaʻi.

No laila, ʻo ka haʻalele loa ʻana i nā huahana berena ʻaʻole pono ia. He mea nui ia e ʻike i ka mea maʻi i ke olakino a koho i kahi ʻano me ke GI haʻahaʻa (> 55) lākou i makemake ai, a hoʻopaʻa ʻia i ka palapala ma ke kāpili ke kūʻai aku. E kōkua kahi hoʻolālā ʻai kikoʻī i ka hoʻomohala ʻana i ka mea nāna i mālama i ka hōʻike a me nā makemake o ka mea maʻi.

ʻO ka waiwai ola o ka kolamu a me ka pilikia e hoʻonui ai iā ia

Ka kemika, ʻo ka kolamu he momona refractory i loko o ka wai.ʻO kona komo ʻana i loko o ke kino me ka ʻai e pono ai, no ka mea he mea kūkulu hale no ka hana ʻana o nā membranes a me ke ʻano o nā hormone (wahine a me nā kāne male kāne, glucocorticosteroids). I loko o ke koko, e hoʻopaʻa ai i nā protein, hana i ka lipoproteins.

Aia kekahi mau ʻano o ka lipoproteins, hilinaʻi i ka pilikino o kā lākou molekeke. ʻO ka hoʻonui ʻana o ka cholesterol ka mea e pili ana i ka hoʻonui like ʻana o ka neʻe o ka lipoproteins low density. ʻO kā lākou hoʻonui e hoʻolilo i ka emi iki o ka kolamu ma ka paia o nā kīhaka, kahi ʻilihune o kā lākou lapalapa me ka hoʻomohala ʻana o kēia mau hana holomua:

• Nā maʻi ʻeha Coronary - ʻaʻole lawa i ka hoʻokahe koko i ka ʻōpū o ka puʻuwai ma muli o nā lesi atherosclerotic o nā arteri coronary.
• ʻO ka hopena o ka atebosclerosis ka hopena o ka pōʻino o ka lolo.
• Hertertension - he ulu mau i ka kahe koko o ka wā ma mua o ka maʻamau, e ulu e like me ka neʻe ʻana o nā ʻalā o nā keiki.
• Nā hōʻiliʻili o nā ipu o nā wāwae - ʻaʻole i lawa ka kahe i ke kahe i loko o nā kīhaki o nā wāwae, hiki iā lākou ke alakaʻi i ka necrosis (make) o ko lākou mau iwi.

ʻO ka weheʻana o ka kolamu ma ka paia vascular e hele i kahi o kahi place atherosclerotic. I ka wa nui o ke koko, hiki ke kope ʻia. Ma kēia hihia, nā puka clots koko, ke alakaʻi nei i ka hoʻomohala ʻana o kahi pōpilikia vascular ma ke ʻano o kahi infoction myocardial a cerebral stroke paha (he hopena o ka hoʻokaʻina o nā wahī e hānai nei i kēia mau kino me ka thrombus i hoʻokumu ʻia).

He mea nui ia e ʻike! Aia kahi hōʻike maʻamau o ka helu kolamu ma ke koko, aia ma waena o 3.6-7.8 mmol / L. Hōʻike i kahi pae ma luna o ke kumu kiʻekiʻe i kahi hoʻomaka hiki ke kaʻina o ke kau ʻana i nā paia o nā arteri. ʻO ka hana o kēlā me kēia lā me ka meaʻai he 250 mg i kēlā me kēia lā, no ka poʻe me kahi kiʻekiʻe o ia mea - 100-150 mg.

ʻO nā lula a me nā kānāwai o ka meaʻai

ʻO ka meaʻai me ke kolamu kiʻekiʻe e hāʻawi i kahi hopena maikaʻi, e pili ana i nā loina e pono e hahai ai:

• Pono ka hui pū ʻana e hoʻohaʻahaʻa i ka cholesterol me ke ʻano kino, kahi e hoʻomaʻamaʻa i nā hana o ke kāpili ʻia e nā cell a me kahi hoʻohaʻahaʻa i nā lipoproteins haʻahaʻa haʻahaʻa.
• He mea nui hoʻi e ho'ōki i ka ulaula a inu i ka wai ʻawa, ʻo kēia mau mea e hoʻonāukiuki i kaʻai ʻole o nā pono o nā kelepona o ke kino a me ka hana hoʻopili hema. Hiki ke loaʻa nā ʻōlelo kikoʻī kikoʻī e pili ana i nā rula hoʻomaʻamaʻa i loko o ka ʻatikala ma ka ʻai no nā maʻi o nā puʻuwai.
• ʻO nā momona momona o nā kumu holoholona e pono ke kāpae ʻia i ka meaʻai.
• ʻAi nā ʻiʻo, iʻa a me nā hua iʻoi aku ma mua o 2 mau manawa i ka hebedoma.
• ʻAʻole hiki iā ʻoe ke kaupalena iā ʻoe iho i ka nui o ka meaʻai i lawa - e pono ke komo ka nui o ka protein a me nā hāmoli i ke kino, he meaʻai kūpono me ka kolamu kiʻekiʻe ʻaʻole ke kumu i ka hoʻohaʻahaʻa ʻana i ka nui o ka meaʻai, akā ke hoʻololi nei i kona ʻano.
• ʻO nā papaʻaʻai mai nā meaʻai ʻoi aku ka momona, kāʻai ʻia.

Nā ʻĀina huahana

ʻO ka papa inoa o nā huahana e kōkua i ka hōʻemi o ka kolamu koko nui a me nā lipoproteins haʻahaʻa haʻahaʻa e komo:

• Nā iʻa. Hiki ke ʻai ʻia i ke kai a me ka wai.
• ʻO nā lau a me nā huaʻai - nā mea āpau a me nā minela e pono ai no ke kino, nā mea kūlohelohe, kahi o ka kokoke o nā hua āpau, e kōkua i ka hoʻonuiʻana o ka momona metabolism.
• ʻO Buckwheat a i ʻole nā ​​mea laiki palaoa, millet i kuke ʻia ma ka wai.
• ʻO ka palaoa ʻaila (rye roti) - hoʻolako i ke kino me ka momona o nā mea pono e pono ai a me nā huaora B. No ka mea, he liʻiliʻi ka liʻiliʻi o nā calories.
• ʻO nā hua waiū skim - kefir, yogurt
• ʻO nā mea momona haʻahaʻa - rabbit, moa, pipi.
• ʻO ka momona momona - nā lau a me nā aila oliva. ʻO nā hua maloʻo a me nā huaʻai he koho maikaʻi maikaʻi ma waena o nā papaʻai nui.

Nā huahana kūʻai

ʻAʻole wale kēia mau huahana e ʻai ʻia, akā pono ʻia e hoʻokaʻawale iā lākou mai ka meaʻai, no ka mea he nui o ko lākou kolamu a kōkua i kona hoʻonui ʻana i ke koko:

• ʻO nā mea momona momona - pipi, pipi, pipi.
• ʻO nā huahana mai nā wai skim - butter, cream cream, cream, cheeses, cheese cheese.
• ʻO nā huahana semi-hoʻopau - sausages, sausages, pastes.
• ʻO nā lole - nā manamana, nā pōpala, nāʻaila huki. ʻOi aku ka maikaʻi e hoʻololi iā lākou me nā mea ʻala meaʻai.
• Nā hua moa moa - ʻike ʻia ka nui loa o ka cholesterol i ka huaʻai.
• ʻO nā huahana palaoa.
• Kekahi mau meaʻai - ka honu, squid.
• ʻIliola

Ma nā kikoʻī, hiki ke loaʻa ka ʻike o ka kolamu ma nā huahana i ka papaʻaina.

Menu no ka kiʻekiʻe ka cholesterol

ʻO kahi hiʻohiʻona o ka papaʻai a me kahi papa hana ʻelua lā i hāʻawi ʻia no ke kolamu kiʻekiʻe.

ʻO kahi kīnā me ke kolamu kiʻekiʻe e hiki ʻole ke hōʻemi wale i kona pae i ke koko, akā e hōʻemi ana i ka nui o nā pihi atherosclerotic i nā manawa mua o kā lākou hoʻolālā. E pale kēia i nā pilikia o ka wā e hiki mai ana me nā kīʻaha koko, ka puʻuwai, ke koko kiʻekiʻe a hoʻonui i ka maikaʻi o ke ola.

He aha ka pilikia o ka cholesterol kiʻekiʻe?

ʻO ka mea i kapa ʻia he kolala maikaʻi, ʻo ia kahi o ka LDL, ʻona. ʻO ia ka mea e alakaʻi ai i ka hoʻomohala ʻana o ka atherosclerosis, hoʻopau i nā pāpaʻi koleko ma nā paia o nā kīʻaha koko. I ka pili me nā loli i nā moku, hoʻomohala ʻia nā maʻi cardiovascular ʻē aʻe, hiki ke alakaʻi wale ʻia ʻaʻole e hoʻopilikia wale ʻia, akā, a i ka make hoʻi. I waena o lākou:

• ʻectorlelo angina pectoris
• maʻi maʻi coronary
• haʻi maʻi
• myocardial infarction
• nā maʻi hele i loko o ka lolo,
• obliterating endarteritis.

Pehea lākou e hāʻawi ai i ke koko?

Hoʻoholo ka loaʻa ʻana o ka cholesterol i ka wā e nānā ai i ke ʻano koko. Ai hea e hele mai ai ke koko? ʻO ka maʻamau, lawe ʻia ke koko mai kahi vein e hoʻoholo i ka kolamu holoʻokoʻa. Lawe ʻia ka wae ʻana o ka loli ma ke ʻano he mmol no ka lita o ke koko.

Ma mua o ka hāʻawi ʻana i ke koko no ka cholesterol, pono ʻoe e ʻike i nā lula e ʻae ai i kahi hopena i manaʻo ʻole ʻia.

1. Hāʻawi lākou i ke koko ma luna o kahi ʻōpū ʻole i ke kakahiaka, i ka ʻina hope loa ma kahi o 12-14 mau hola ma mua o ka nānā ʻana.
2. ʻOi aku ka maikaʻi e hōʻole i nā meaʻai momona i kekahi mau lā ma mua o ka hoʻokolokolo.
3. ʻAʻole hiki iā ʻoe ke inu i ka waiʻona ma luna o ka lā.
4. Hoʻokahi hola ma mua o ke kaʻina hana, pono ʻoe e haʻalele i ka ulaula.
5. Ma mua o ka lawe ʻana i ka hoʻokolohua, hiki iā ʻoe ke inu i ka wai maʻa.
6. I ka lā ma mua o ka hāʻawi ʻana i ke koko, e pono e makaʻu ʻole, e pale i ka hōʻino kino.
7. Pono e hoʻomaopopo ʻia ke kauka ma mua e pili ana i ka lawe ʻana i kekahi lāʻau lapaʻau e hiki ai ke hoʻopilikia i ka cholesterol. ʻO kēia nā statins, NSAIDs, fibrates, hormones, diuretics, vitamin, antihypertensive drug a me nā mea'ē aʻe. ʻO ka maʻamau, hana ʻia ka hoʻokipa ma mua o ka hoʻoili ʻana.

ʻO ke kumu o ka heluna nui o ke kolamu ma ke koko he 5.2 mmol no pāhau. Inā kēlā hōʻailona i ka pae mai 5.2 a 6.5 mmol i kēlā me kēia pāloli, ke kamaʻilio nei mākou e pili ana i nā kumu palena palena. Hōʻike ʻia nā helu elevated inā ke kiʻekiʻe o ka kolamu ma ke koko ma mua o 6.5 mmol.

Pono ka HDL ma waena o 0.7 a me 2.2 mmol no ka pāhau. LDL - ʻaʻole kiʻekiʻe i kahi 3.3 mmol.

Hiki i nā pae kolesterol ke loli i ke ola holoʻokoʻa. Me nā makahiki, e like me ke ʻano he kānāwai, hoʻonui lākou. ʻAʻole like kēia hōʻailona i nā kāne (2.2-4.8) a i nā wahine (1.9-4.5). I ke wā ʻōpio a me waena, ua kiʻekiʻe ia i nā kāne, ma kahi ʻelemakule (ma hope o 50 makahiki) - i nā wahine. ʻO ke kumu maʻamau no nā keiki he 2.9-5.2 mmol.

Inā uaʻoi aku ka kiʻekiʻe o ka kolamu ma ka maʻamau, ua hoʻākāka ʻia kahi kikoʻī - he kiʻi lipid.

I ka manawa e loaʻa ai ka cholesterol kiʻekiʻe?

ʻIke ʻia ka kiʻekiʻe o ke kolamu ma kēia mau kūlana a me nā maʻi.

• me ka maʻi puʻuwai coronary,
• maʻiʻo pancreatic
• paulele
• maʻi maʻi
• ʻopi momona
• waiʻona
• maʻi pūpū
• hypothyroidism
• i nā wāhine hāpai
• me ka hana ino ana i na mea momona momona.

Ka lahui La Cholesterol

ʻO ka mea mua, pono ʻoe e haʻalele i nā huahana e hoʻonui i nā kolea maikaʻi ʻole mai ka papa inoa. Eia ka mea penei:

• ʻai
• momona huahana momona,
• kai, ʻa e kai,
• Kakauolelo
• nā meaʻai iʻa ʻia
• momona nā mea āpau
• huaʻakika hua.

He mea nui e hoʻomanaʻo e pili ana nā haʻahaʻa haʻahaʻa o ka cholesterol maikaʻi i ka hoʻomohala ʻana o ka atherosclerosis a me ka pani ʻana o nā kīʻaha koko. Hiki ke kōkua i ka kolesterol hoʻohana hoʻomaʻemaʻe i nā moku o nā pli atherosclerotic. No laila, hoʻokomo i nā meaʻai i hoʻokomo ʻia i nā meaʻai. Ma ke kīʻai kūpono e kōkua i ka hoʻēmi ʻana i ka cholesterol maikaʻi ʻole a hoʻomaʻemaʻe i ke koko. ʻO nā huahana e hoʻoponopono i nā pae e like me kēia:

• Hōʻemi ka ʻaila oliva i ka cholesterol kino (LDL) e 18%,
• nā haʻuki e hōʻemi iā 8% a hoʻonui i ka pono o HDL e 15%,
• blueberries, cranberry, raspberry, strawberry, lingonberry, pomegranates, red anggur, chokeberry anjara i ka hana o HDL a hoʻonui hoʻi iā 5%,
• Lako ka salmon a me ka sardine iʻa aila i loko o nā momona momona pono, ʻo ia ke ala maikaʻi loa i ka hoʻomaʻamaʻa ʻana i ka kolamu,
• oatmeal
• mau palaoa āpau āpau
• bean
• kāuaola
• nā līlala pua
• kāpeti keʻokeʻo
• ke kāleka
• dill, lettuce, spinach, pāhala, kākala e hōʻemi i ka cholesterol kino ʻole,
• apricots, buckthorn kai, apricots maloʻo, kāloti, prunes,
• Hoʻohui ʻulaʻula
• wholemeal roti, bran roti, oatmeal kuki.

Hōʻikeʻike papahele no ka hoʻohaʻahaʻa i ka cholesterol

Ka ʻaina kakahiaka: ʻo ka palaoa ʻala ʻala me ka ʻaila ʻoliva, kaina mai ka bale, ka kuki oatmeal.

ʻAina awakea: hua ʻai a hua ʻole paha.

ʻAina awakea: Supa mai nā lau ʻai i ʻole ʻai ʻiʻo, mea ʻala me ka iʻa palaoa, nā ʻai palaoa a pau, kahi wai ʻai (ʻai a hua ʻole).

Kōkuhi: kālai kalotō me ka ʻaila ʻoliva.

ʻAi ʻaina: leʻa momona i hoʻolapalapa ʻia me nā kāloti palupalu, kīwī liʻiliʻi ʻona haʻahaʻa, kaʻaila ʻōmaʻomaʻo, nā kuki nunui.

I ka pō: yogurt.

Pehea e hōʻemi ai i nā kuʻuna o nā kānaka?

ʻOi aku ka maikaʻi ma ka hoʻohaʻahaʻa i ka cholesterol me ka meaʻai a me ka lāʻau lapaʻau maʻamau. Hoʻololi ʻia nā lāʻau lapaʻau he nui, ʻo ka hoʻomākaukau no ia e pono nā huahana kūpono a me nā lāʻau lapaʻau.

Hiki ke kūʻai aku ia ma kēlā me kēia mau lāʻau lapaʻau a ʻoki koke koke. E hoʻohui i ka pauka i ka meaʻai. ʻAʻole wale ʻo Flaxseed e kōkua i ka haʻahaʻa ka cholesterol, akā e hoʻomaikaʻi i ke keokeo, hoʻoliʻiliʻi ke koko.

E ninini i kahi aniani o ka oatmeal me kahi lita o ka wai kohua i kahi thermos. I ke kakahiaka aʻe, palake i ke kao i hoʻomākaukau ʻia, inu i ka wā o ke ao. I kēlā me kēia lā e pono ʻoe e kuke i kahi mauʻai hou.

No ka hōʻemi i ka cholesterol, ua mākaukau nā kvass. E pīpī i nā ʻano momona liʻiliʻi a ʻokiʻoki i loko o nā ʻāpana. E hoʻopiha i ka hapalua o ka pahu kahe ʻekolu ʻekolu me ka beetroot a ninini i ka wai anuanu i hoʻolapalapa i ka piko. E kau i kahi ipu ma kahi maloʻo a hiki i ka pae ʻana. I ka manawa e hoʻomaka ai ka fermentation, hiki ke hoʻohāinu kvass.

ʻOloe huaʻai

Ma ka huina like, lawe aku i ka wort ʻo St. John, nā kumulī kumulā, coltsfoot, nā ʻōpala maloʻo, nā pākuʻu kai, motherwort. E ninini i kahi aniani o ka wai i hoʻolapalapa ʻia me kahi paila o ka hui ʻana a hoʻōla i 20 mau minuke. E inu i ka hapa ʻekolu o ke aniani i ʻekolu mau lā i ka lā no 30 mau minuke. ma mua o ka ʻai. Hoʻomau ka mālama i hoʻokahi mahina.

ʻOna kālani

ʻO kēia kekahi o kā lākou mea pono loa e hakakā ai i ka cholesterol kino kino. Hoʻokahi ke poʻo o ke kāleka e ʻili ʻia, ʻōpala a ninini i ka vodka (1 lita). Hoʻopili loa i ka pahu, waiho i kahi kihi pōkole a hoʻomau i ka lā 10, e haʻalulu i kēlā me kēia lā. I ka mākaukau ʻana o ka tincture, kānana iā ia a waiho i loko o ka friji. E inu i ka pipi i nā lā he 15 i kēlā me kēia lā.

Me ka pīhoihoi i ke kolamu kiʻekiʻe, ua ʻōlelo ʻia ka meli e ʻai maʻamau. E hoʻomaʻemaʻe i nā moku he hopena maikaʻi loa ia, no ka hoʻomākaukau ʻana o ka mea kūʻai pono ʻia. Kāwili i ka meli (2 tbsp. Mau waiū) a me nā kinamona (3 tsp.), Ninini i ʻelua kīʻaha o ka wai mahana. E inu ʻekolu i kēlā me kēia lā.

ʻO ka lāʻau lapaʻau

Inā ʻaʻole i kōkua ka hoʻoponopono ʻana i kaʻai a me ka mea e hoʻōla ai nā kānaka, pono ia e mālama i nā kolamu kiʻekiʻe me nā lāʻau lapaʻau. No kēia mau pahuhopu, ua hoʻohana ʻia nā ʻano lāʻau like ʻole, ma waena nei:

• statins
• nā huaʻai
• bile huina a pau,
• hoʻōla nicotinic.

ʻOiai e lawe ana i kēia mau lāʻau lapaʻau no ka hana ʻoi aku ka maikaʻi, pono ʻoe e pili i kahi papa meaʻai a me ke ola kino.

Hoʻohālikelike

Pono e hoʻomanaʻo ʻia e hoʻomaka nā paʻila atherosclerotic e waiho ʻia i nā paia o nā kīʻaha koko i ko lākou ʻōpio. He hopena ka mea nui o ke kolamu nui o ka make mai nā maʻi o ka puʻuwai a me nā kīʻaha koko o nā makahiki hana. I mea e hōʻalo ai i ka atherosclerosis a me kāna mau hoʻopili, pono ʻoe e hāʻawi mau i ke koko no ka kolamu no ka mālama ʻana i ka momona a alakaʻi i kahi ʻano olakino. Inā hōʻike nā hōʻike koko i ke koena o ka maʻamau, pono ia e hōʻemi a hoʻomaʻemaʻe i nā moku. Pono e hoʻomanaʻo ʻia he pōʻino maoli inā inā, e kū'ē ana i ke kua o ka hoʻonui ʻana i ka cholesterol maikaʻi ʻole, ʻike ʻia kahi haʻahaʻa o ka maikaʻi. I kēia hihia, mea nui ke hoʻemi i ka hōʻeha a hoʻonui i nā pono.

He aha ke ʻano o ka papaʻai aʻu e ʻai ai me ka cholesterol kiʻekiʻe?

ʻO nā huahana bakery kahi huahana kal-calorie kiʻekiʻe, ʻo ka hana mua i hana ʻia mai ka palaoa keʻokeʻo premium. Loaʻa ka ʻai palaoa ma 250 kilocalories no 100 g o ka huahana. Kahi ʻia ka lapalapa o nā mea nui i ʻike ʻia ma ka palaoa palaoa, ka hoʻopau ʻana i ka mea e pono ai ke hōʻemi i ka maʻi diabetes a me ke kiʻekiʻe o ka cholesterol maikaʻi ʻole.

No laila he aha laʻa e hiki ai iaʻu ke ʻai? No ka pane i ka nīnau o ka poʻe maʻi, pono ʻoe e hoʻomaopopo i ka huahana ka mea e noʻonoʻo nei kaʻai (haʻahaʻa-calorie) a pono i ke kino. ʻO ka palaoa o ka palaoa a pau ka waiwai o ka wai o B, A, K. He nui nā mea kanu a me nā mea kanu huaʻai. Kēia huahana ʻo ia he mea nui i makemake ʻole ia i ke kāʻei lāʻau.

Hoʻonui ka maʻamau maʻamau i ka hana ʻana o ke kākela gastrointestinal, e hāpai ana i ka nui o ke ola, e hoʻoneʻe ana i nā mea momona a me nā meaʻala. Hoʻomaikaʻi ka kūlana o ke kīʻaha koko a me ka puʻuwai, e kōkua ana e mālama i ke kō o ke koko maʻamau, e pale aku i ka nui o ka paona a me ka hoʻohiolo ʻana i ke kaulike kolamu.

ʻO ka berena Bio kahi huahana kūʻokoʻa, kahi kiko like o ka cholesterol i ka berena me ka ʻolea. Hoʻomau ʻia ʻo ia me ka waiū, ke kōnala gula, nā hua moa moa, ka paʻakai, ka mea kanu a me nā momona holoholona. Hoʻohana i nā lau maloʻo, nā hua kanu, nā mea ʻala - kōkua lākou i ka hoʻomaikaʻi ʻana i ka ʻono.

ʻO ka berena ola he ʻano huahana i hana ʻia ma ke kumu kinona maoli, iʻa ʻia me ka palaoa a me nā māla palaoa. Hoʻolaha koke ia, hoʻōla maikaʻi i ka ʻiʻina i ka ʻōpū, ʻaʻole i pili i ke kahe o ke koko, a e hoʻohaʻahaʻa i ka LDL.

E kūʻē i kahi kūʻai o ka papaʻai o ka meaʻai, pono ʻoe e ʻai i nā ʻalāki a me nā ʻōwili berena. ʻAʻohe o ka berena i ka kolamu, hana ʻia mai ka haʻahaʻa haʻahaʻa haʻahaʻa, nui i loko o ka maiʻa, nā minima a me nā huaora. E hoʻomoʻi maikaʻi a maikaʻi nā huahana, mai alakaʻi i ka ʻaloli a me ka fermentation i loko o nā ʻāpana.

ʻAʻole hiki i ka berena Bran ke hoʻonui i ka kolamu. Eia kekahi, loaʻa i nā meaʻala he nui e hoʻomaikaʻi i ka ʻoihana digestive. Wahi a nā meaʻai ninaninau, e ʻai nā mea maʻi me ka atherosclerosis i ka palaoa bran i kēlā me kēia lā.

Hāʻawi i ka pōpō me ka bran e hōʻemi i ka nui o ke kaumaha, hoʻomaikaʻi i ka metabolidity lipid.

Rye a me ka palaoa hina

ʻAʻole ia he mea huna me ka meaʻaiʻaiʻai, makemake nā mea kanu i ka haʻalele i ka ʻai ʻana i ka papa keʻokeʻo. ʻAʻole ona koloka, akā aia ka nui o nā kākala, e alakaʻi ana i kahi pūʻulu o ka paona nui.No laila, no nā maʻi lolo, ua pāpā ʻia ia huahana, no ka mea e hāʻawi ai i ka hōʻiliʻili o ka momona i ke kino, ke alakaʻi nei i kahi hōʻemi o ka papa o ka maʻi maʻi.

Hoʻokumu ʻia ka ʻeleʻele a i ʻole ka mana rye ma ka kumu o ka rye sourdough. Wahi a nā ʻenehana kūpono, pono ka manuahi o ka mea hū. Hoʻonui ʻia nā huahana me nā huaora, nā waikawa amino, nā hao, nā magnesium. A pōmaikaʻi ka ʻai Rye i ka hoʻoilo, ke kōkua ʻo ia i ka hoʻoulu ʻana i ke ʻano o ka pale mai.

Hoʻopili i nā mea kanu, aia i loko o ka berena rye, i ke kōkua o ka hoʻopau ʻana i nā toxins mai ke kino, hoʻomaikaʻi i ke keʻa ʻana o ka digestive, saturates no ka manawa lōʻihi. No ka lilo ʻana o ka ikehu i ka hoʻoneʻe ʻana o ka lehelehe, hoʻēmi ke kanaka. No laila, hiki ke hoʻomehana ʻia nā maʻi ʻoi.

ʻAʻole ʻōlelo ʻia ka berena hina me ka hoʻopili ʻana i ka ʻai no ka mea ʻoi aku ka nui o konaʻaiʻai. Me ka papa ʻaina, hiki iā ʻoe ke ʻai i nā manawa he hoʻokahi i ka mahina. Hiki i ka nui o ka intake ke hoʻonui i ka LDL i ke koko.

ʻO ka berena Borodino, ma muli o ka hoʻopili ʻana o nā waika lipid i loko o nā pūpū a me ka kinai kūlohelohe mai ke kino, ke kōkua nei e hōʻemi i ka cholesterol ma ke koko.

Pehea e hoʻomaopopo ai i ka papa ʻai meaʻai?

Ke koho ʻana i kahi huahana, pono ʻoe e hoʻolohe i kēlā ʻano kuhikuhi e like me ka glycemic index, hōʻike ʻia ka hopena o ka huahana bakery ma nā waiwai o ke kō o ke kō i loko o ke kino o ka mea maʻi.

Ua hōʻike ʻia ʻo ia ka lau o ka papa ʻai me ka haʻahaʻa glycemic index. Inā kūʻai ʻoe i ka huahana i ka ʻoihana maʻi maʻi, a laila hiki ke hōʻike ʻia ke GI ma ka laulima. Aia nā papa kūikawā ma ka Pūnaewele e hōʻike ana i ka kuhikuhi o kahi huahana. Pono ʻoe e hoʻolohe i nā ʻano o ka palaoa, hoʻohui, ʻona, inā he mea ʻai ma ka ʻano, nā pā hale.

ʻO ka helu kuhikuhi glycemic haʻahaʻa no ka berena bran. Hiki i kēia huahana keʻai palekana i ka maʻi maʻi me ka cholesterol kiʻekiʻe. ʻAʻohe ʻōnaehana Bran, no laila, e mālama i nā mea momona a me nā lau o nā mea kanu maikaʻi e hoʻopilikia pono ana i ke kaʻina hana. Ke hoʻomaʻemaʻe ʻana i ke kino, ʻaʻole ulu ka glycemia, nā lipides hōʻeha e hoʻohemo i ka hypercholesterolemia.

Me ka hoʻonui nui o ka kolamu kino ʻole, hāʻawi i ka ʻai ʻaʻole pono. Pono ʻoe e ʻike i ka huahana e kū mai nei e like me kāna huahana papaʻai, koho i ke ʻano like āu e makemake ai a me ka mea hana bona fide.

He aha ka lau e pono ai e wehewehe i ke wikiō ma kēia atikala.