Hoʻomau ka hoʻohaʻahaʻa i nā meaʻai
ʻAʻole hoʻi no nā Atherosclerosis no kekahi mea i kapa ʻia he maʻi o ka makahiki. ʻIke ʻoe i nā huahana e kōkua e pale iā ia?
ʻO ke kolamu he mea ia i ke kino o kēlā me kēia kanaka. Ma kahi o kahi hapakolu o nā kolamu a mākou e kiʻi ai me ka meaʻai, a ʻelua mau hapakolu i hua ʻia i loko o ke kino e ka atika. Pono mākou i ka kolamu. ʻOiaʻiʻo, ua hoʻokaʻawale ʻia ka laula o nā hormones a pau, mai ka hoʻonaʻauao a me nā hoʻonaninani anti-stress o nā kelepa adrenal. Ma ke ala, inā hoʻokiʻekiʻe ka pae o ka kolamu ma ke koko, ʻaʻole kēia e hōʻailona ʻōhumu mau. No ke aha la hoi?
Hoʻololi ma luna o ka maʻamau
Nānā wale nō i ka kuhikuhi o ka kolamu nui ʻaʻole pono. ʻO ka ʻoiaʻiʻo hiki ke hoʻonui ʻia ʻelua ma muli o nā "ʻōpū" hewa e hoʻonui ai i ka nui o ka atherosclerosis, a no ka "maikaʻi" nā mea, aia, ʻo ia hoʻi, e pale aku i kā mākou mau moku mai ka pōʻino.
ʻO ka maʻamau, nānā nā kauka i ka mea i kapa ʻia ʻo "spidid spectrum." Loaʻa iā ia ka piha o ka kolamu, triglycerides, nā lipoproteins hoʻohaʻahaʻa kiʻekiʻe a haʻahaʻa, a me kahi mea hoʻomalu atherogenic. No nā poʻe loea, nā hōʻailona nui loa o ka triglycerides a me ka coefficient atherogenicity (e hōʻike ana i ka ratio i ka huina o ka kolamu o ka kolamu o ka lipoproteins "maikaʻi" (HDL) i ka "maikaʻi" (LDL). ʻO ka maʻamau, ʻo kēia hōʻailona ma kahi o 2 a hiki i 3 mau pūʻulu (ka mea i kau i ke kikowaena kikoʻī). Aia kekahi manawa physiological i ka manawa hiki ke hoʻonui pinepine i ka cholesterol - ʻo kēia ka hapai a me ka lactation.
8 mau waiwai maikaʻi loa no nā wahine
Me he mea lā na ke ʻano maoli i hana i kēia mau huahana e mālama i ke olakino wahine, ʻōpio a me ka nani.
I ka paʻakikī
He mea koʻikoʻi loa ia ke nānā pono i nā pae kolikoli no ka poʻe me ka molekui lipid metabolism (dyslipidemia) a me ka poʻe i loaʻa i kahi predisposition i ka manawa o nā maʻi o ka ʻōnaehana cardiovascular. Hana ʻia nā kolalaia no ka olakino ʻo 300 mcg i kēlā me kēia lā. Inā aia nā mea kūpono - a i ka 250 mcg i kēlā me kēia lā. Hiki iā ia ke hoʻohaʻahaʻa i ka cholesterol me ke kōkua o nā huahana kūikawā e "hoʻopili" i nā momona a hoʻōla i kā lākou excretion mai ke kino, me ka hoʻomaikaʻi ʻana i ka hana ate. E hoʻopili pinepine iā lākou i kāu papaʻai!
Hoʻohana ʻo Rosehip infusion no ka hana maʻamau maʻamau. Eia kekahi, he kumu waiwai o ka vitamina C, pono e pono ai ko mākou mau manawa i ka hoʻoilo. E hoʻokomo i nā hua maloʻo 15-20 i loko o kahi thermos, e ninini i ka 0.5 l o ka wai paʻū a waiho i ka pō. Hoʻokahi paha ka ipu o ka infusion i kēlā me kēia lā.
Ka waiwai ma ka fiber. Hoʻopau ka huaʻai i nā momona mai ke kino, hoʻomaikaʻi i ka huina a me ka microflora. ʻO ka hopena, hoʻemi ʻia ka cholesterol. ʻO kekahi bonus hou e loaʻa ai ka hopena pono ma ka ate. Ma ke ala, hiki iā ʻoe ke hana i kahi huaʻai maikaʻi mai ka paukena. Hoʻopapa iā ia, e hoʻohui i nā kōpaʻa nani, nā ʻōpala maloʻo, 2 tbsp. la l kiniani. Ka manawa me kaʻaila momona a me ka drizzle me ka wai lemon. Inā ʻaʻole ʻoe makemake i ka paukena, kūʻai mai i ka aila līkika i ka lāʻau lapaʻau a hoʻohui i ka 1 tsp i kēlā me kēia. he lā e ʻai ai. ʻO ka hiʻohiʻona, i ka paila kakahiaka.
✓ Kāleʻa iʻa a me nā iʻa kai
ʻO nā kumamela amino waiwai + omega-3. ʻO nā mea kanu kākela he waiwai lipotropic, ʻo ia hoʻi, e hoʻomaikaʻi i ka metabolism momona. ʻO kaʻoiaʻiʻo, ua pili wale kēia i ka tiʻa kuke waikoa haʻahaʻa. Eia kekahi, ʻo ke kao kīwī he kumu ia no ka methionine amino acid, e pono ai no ka ate. A ʻona ka ʻai o ka iʻa (no ka laʻana, ka salmon) i nā momona momona omega-3, kahi i hāʻawi ʻia i ka normalization o ke pae o ka "maikaʻi" kolamu.
✓ Nā ʻāpana a me nā hua citrus
Loaʻa i ka nui o pectin. Kōkua ʻo Pectin e hoʻoneʻe i ka momona momona mai nā pōpoki. I ka kolamu maʻamau, e hana i ke kānāwai no ka ʻai ʻana ma nā liʻiliʻi he 5 i ka lawelawe ʻana i nā lau lau a me nā huaʻai i kēlā me kēia lā, 2 hiki iā ia ke mauʻa a me nā citruses. ʻO ka laʻana, ʻai ʻoe i kōleʻa no ka ʻaina awakea a me kahi mea ʻono no ka ʻaina awakea.
ʻO lākou ka fibers o nā mea kanu a kōkua i ka hoʻopili ʻana a me ka wehe ʻana o nā momona. E hoʻokomo i ka oatmeal, pāwīwī, ka pōpoki bale, ka laiki hihiu, quinoa, amaranth i ka meaʻai. He mea nui ia o kēia mau cereals unpeeled.
Maikaʻi no ka ʻōpū a me ka aʻa. Aia i nā antioxidants e hoʻohaʻahaʻa i ka cholesterol. Nui ka ʻai i nā ʻāpana 2-3 i nā lāi i kēlā me kēia lā.
Nā ala e hoʻohaʻahaʻa i ka cholesterol koko me ka ʻole o ka lāʻau lapaʻau
Nui nā ʻano kumu e kōkua ana e hoʻohaʻahaʻa i ka pae o kahi mea pilikia ma ke koko. ʻO kekahi o nā hopena hiki i ke kolamu kiʻekiʻe ʻo ka hoʻomohala ʻana i ka atherosclerosis, ka maʻi diabetes a me nā maʻi ʻē aʻe e hiki ke hoʻololi pololei i ke ʻano o ke ola. Me ka ʻole o nā lāʻau lapaʻau, hiki ke kōkua ʻia nā hana i ʻole e kaupaona i kēia hōʻailona.
- ʻO kaʻai kūpono. E hoʻāʻo e hoʻohana i kēlā mau meaʻai ʻaʻole nā kololo, akā hiki iā lākou ke hoʻohaʻahaʻa i kona pae i ke koko. E pono e loli ka hoʻōla ʻana o nā lau a me nā hua e noho ai nā mea momona, nā huaora a me nā minela i loko.
- ʻO ka hemahema o nā hana ʻino. Hiki i ka alakiki a me nā paka ke ulu wikiwiki i ka cholesterol koko. Akā e pili ana iā 50 g o ka waina ʻulaʻula kūlohelohe i kēlā me kēia lā e hoʻomaikaʻi i ke ʻano o ke kino. ʻO ka ʻoiaʻiʻo i kūʻiʻo ʻia i hoʻokahi manawa ma mua. Inā ʻaʻole ʻoe e makemake ʻole i ka waina - e koho i kahi ʻano ʻokoʻa. ʻO ka mea nui ka manaʻo (ʻo cognac, tincture a i ʻole nā mea inu ʻē aʻe) e like me ka mea maoli. Hiki ke hoʻemi iki ʻia ka nui o ka waiʻona momona kiʻekiʻe - inu e pili ana i ka 35-40 g.
- Hoʻohana pilikino. Maikaʻi ke hāleʻa no ka hoʻoponopono ʻana i nā pilikia olakino. Hiki i ka hoʻomaʻemaʻe e hoʻohaʻahaʻa i ka cholesterol, ʻoiai ʻaʻole loa i ka paʻakikī. ʻO ke ala kūpono e holo ana. Hoʻopili ʻo ia i nā ʻokiʻohi i hōʻiliʻili i nā kīʻaha koko i loko o kahi manawa pōkole loa.
- Kālā a me ka waiū. Nui ka mahalo i ka infusion o nā kīhāpai uliuli ma muli o kona akamai. ʻAʻole ia e kāpae wale i ka kolamu maikaʻi i ke kino a me ke koko, akā hoʻoikaika i ka capillaries (nā kīʻaha koko liʻiliʻi). ʻO ka hoʻohana ʻana i nā wai momona hou i hōʻemi ʻia i ka pae o ka momona i loko o nā kīlea e 50%. ʻO ke koi nui no kēlā mau inu he ʻū a me nā kūlohelohe. ʻOi aku ka maikaʻi ma ka inu wai huaʻai i ka hāʻule, ʻona kala i ka hoʻoilo, wai wai Birch i ka pūnāwai, etc.
- He ea piha ʻAʻole pili kēia ʻano i ke kolamu koko a pololei, akā kūlike wale nō. I kēlā me kēia lā, i ka nui o nā ea wai hou i loko o ke kino, e hoʻoheʻe ʻia ke koko me ka oxygen. A e hoʻomaikaʻi i kēia i ke kūlana o nā āinai, nā veins. ʻO ka hele ʻana i ka lewa hou kahi o kahi hana pilikino, ka mea e hoʻopilikia maikaʻi ʻia i ke ʻano maʻamau o kekahi kanaka.
He aha nā meaʻai e hoʻohaʻahaʻa i ka cholesterol?
ʻO ka ʻai kai ke kumu kumu o ka ikehu a me ka helu mua e hoʻopilikia i ke kiʻekiʻe o ka kolamu ma ke kino. Pono ʻo ia e lawe koʻikoʻi. Hoʻokaʻawale ʻia ka laulā holoʻokoʻa o nā huahana i nā inhibitors a me nā regulators. ʻO ka mea mua ka hakakā i ka kolamu pololei i ka palupalu, a ʻo nā lua e ʻae iā ʻoe e mālama i ka nui o nā haʻawina e pono ai a ʻaʻole i pākuʻi i nā hana maʻamau.
Mālama e mālama i ka kolamu maʻamau
ʻO ka hoʻohaʻahaʻa i ka cholesterol a mālama i ka pae maʻamau ke hiki me kahi mea ʻai.
ʻO ke kānāwai nui o ia meaʻai ʻo ka ʻiʻo ʻana e pono e hoʻonui i ka kanakolu pakeneka o ka meaʻai i kēlā me kēia lā.
I kēia hihia, pono ia e hāʻawi i ka makemake i nā momona i kā iʻa i nā iʻa a i ʻole nā lau, ʻo ia ka mea e hiki ke hoʻohaʻahaʻa i ka kolamu.
Hoʻoholo pinepine ka hoʻoponopono ʻana i ka mea ʻai nui i nā lāʻau lapaʻau like ʻole.
Ka mea e mālama i nā mea pili e hoʻohaʻahaʻa i ka cholesterol:
- Hōʻalo i ka pata a i ka margarine paha. Ma mua aʻe, ʻoi aku ka maikaʻi e koho i nā aila ʻaila - ʻoliva, ka palaoa, flaxseed a i ʻole ka sunflower. Pono ka palena o kēlā me kēia lā e pili ana i ka 30 mau grama.
- E koho i nā meats momona.
- I kekahi wā lōʻihi, manaʻoʻiʻo ʻia i ka hele mai o nā polapona kolamu ua pāpā ʻia i ka ʻai hua. I kēia lā, ua ʻike 'ia ma ka' epekema pono e kōkua kēia huahana i ka hoʻololi ʻana i ka kolamu ma ke kino. ʻO ka pae helu ʻokoʻa loa hoʻokahi hua manu i kēlā me kēia lā.
- I mea e hoʻomaʻemaʻe i nā kīʻaha i loko o ke kino e loaʻa i ka nui fiber. ʻO nā meaʻai momona i loko - nā kāloti, nā huaʻala, nā kāpeti. Mahalo i nā fibers mea kanu, a hiki i ka ʻumikumamālima o ka nui o ka cholesterol e hoʻoiho ʻia mai ke kino. I kēia manawa, kaulana loa ka hōʻuluʻulu ʻelima huakaʻi i loko o ke ao, kahi e pili ana i ka 400 mika.
E kōkua nā kime o ke aʻa āpau i ka haʻahaʻa haʻahaʻa, ʻoiai ua momona lākou ʻaʻole wale nō i ka momona, akā i nā magnesium. Kūkulu ʻia kēlā mau kīʻaha me ka hana ʻana o ka papa holoʻokoʻa a me ka hoʻomaʻemaʻe pono i nā moku.
ʻO wai nā cereals maikaʻi loa i ka cholesterol?
ʻO nā alakaʻi ʻekolu he oat, bale a me ka palaoa. Loaʻa nā cereals maikaʻi i nā cereals he nui, ʻo ia ke kumu e pono ai i kēlā me kēia lā i ka papaʻaina o kēlā me kēia kanaka.
Aia nā papa kūikawā e kōkua pono i ka hoʻopiʻi ʻana i kahi papa ʻaina i kēlā me kēia lā i kahi meaʻai e hoʻemi ana i ka cholesterol.
Porridge no ka maʻi maʻi maʻi
No nā makahiki he nui ke kūleʻa ʻole ʻana me CHOLESTEROL?
Ke poʻo o ka Institute: “E haʻohaʻo ʻoe i ka maʻalahi o ka hoʻohaʻahaʻa ʻana i ka cholesterol ma o ke lawe ʻana iā ia i kēlā me kēia lā.
ʻO ka type 1 a me 2 ka mellitus maʻi mellitus e pili ana i ka papaʻai i ke ola holoʻokoʻa.
No ka hōʻemi ʻana i ka hopena o ka maʻi, pono ka maʻi diabetes i nā mea he nui i ʻāpana o nā kīʻaha maʻamau. ʻO ka paila no ka maʻi ʻaʻai, he mea koʻikoʻi ia, no ka mea, i kā lākou hui:
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.
- nā kahe a me nā ʻaʻa,
- nā kalowa e hōʻike ʻia e nā polysaccharides ʻO kā lākou lawe lōlū i loko o ka ʻōpū e pale aku i nā koko koko koko,
- kahe, ke kāohi i ka hana o ke kō mai loko o ka ʻōpū liʻiliʻi a hoʻokuʻu i ke kino mai nā mea i pau ʻole,
- nā minela a me nā waiū e loaʻa ai kahi pakeneka no kēlā me kēia ʻano cereal.
- nā kōpala a me nā momona momona.
Nā hiʻohiʻona ʻaʻai
Hoʻohana ʻia nā cereals maikaʻi no nā maʻi maʻi e like me kekahi mau lula.
- ʻai ka huahana i ka wai, hiki ke hoʻohui ʻia ka waiū i ka hope o ke kaʻina.
- ua pāpā ʻia ke kō. Inā ʻaʻohe mau contraindications, a hoʻohui ʻia hoʻokahi tī o ka meli i ka pā i pau ai ʻole ka mea ʻala maikaʻi.
- Ma mua o ka kuke ʻana, pono e holoi ʻia nā ʻala i loko o ko lākou mau lima i ka hoʻopau ʻana i ka peʻe luna e loaʻa ai ka nui o ke kō.
- eaa aku no ka holomakai ana, aole e kulu. Ua ninini ʻia kekahi hapa o ka cereal me ka wai me ka wai hoʻāla a i ʻole ke kahiko a ʻoi ʻia hoʻi ka pō. I kēia hihia, ʻaʻole i nalowale nā waiwai i komo i ka huahana.
A hoʻokahi lawelawe no ka cereal no ka maʻi diabetes ʻaʻole pono e oi aku ma mua o 200 g (4-5 mau punetēa).
Ke koho ʻana i ka porridge, ua noʻonoʻo ʻia ia:
- kiʻi ʻona
- glycemic index
- ka nui o ka fiber.
Ke noho nei ka kauka hele i ka hoʻoholo nui loa i hiki iā ʻoe ke ʻai me ka maʻi diabetes. Hōʻoiaʻiʻo e hoʻokomo i ka ʻikepili o ka mea maʻi maʻi pilikino. Eia nō naʻe, ʻaʻole e loli nā ala holoʻokoʻa.
Oatmeal
ʻO Oatmeal (GI 49) kahi huahana i hōʻoia ʻia no nā maʻi maʻi type 1 a me ke ʻano type 2 ʻano maʻi. Hoʻoulu ʻo ia i ka hoʻoliʻoliʻi kalama, hoʻōla i ka ʻōnaehana cardiovascular, hoʻomaikaʻi i ke keʻa ʻana a me ka puʻuwai.
Loko ka Croup:
- nā huaora a me nā minela
- antioxidants
- inulin, kahi mea kanu e pili ana i ka insulin i hana ʻia e ke kino kanaka,
- kaea (1/4 o ka maʻamau i kēlā me kēia lā), ʻaʻole ia e hoʻopili koke i nā haʻalulu mai ka papa hana ʻana o ka pālaʻi.
Ke kuke ʻia, hoʻohana ʻia nā ʻōpala a i ʻole oatemea paha. Eia naʻe, hoʻokaʻawale ʻia nā cereals koke ma kahi kikoʻī glycemic index (66), kahi mea e hoʻomaopopo ʻia ai ka wā e komo pū ai iā lākou i ka papa kuhikuhi.
A ʻoi aku ka maikaʻi ma ka wai. ʻO ka hoʻohuiʻana i ka waiū, ka mea momona, nā nati a me nā huaʻai ua hana ʻia ma ka pā i pau.
Loaʻa ka maikaʻi o ka bran i ka maʻi diabetes. 'Fiberlelo' ole 'ia ka mīkini i nā nui he nui.
- e hoʻoikaika i ka hoʻowali ʻana,
- ka hoʻokuʻuʻana i nā meaʻala a me nā mea make,
- ka hoʻemi ʻia ʻana o ka helu glycemic index o nā huahana i hoʻohana pū ʻia me ka bran.
Mahalo nui ʻia ʻo Buckwheat e ka ʻono a hui pū me nā:
- ʻO ka hua paʻama B a me P, ka calcium, magnesium, iodine a me nā mea waiwai he nui,
- ka huamo nui
- ka hana maʻamau i loaʻa ka hopena pono ma nā kīʻaha koko a pale i ka momona ʻōpiopio.
Hoʻonui ka ʻōnaehana lakaina i ka pīkī bakweli i ka pale ʻana, hoʻoneʻe i ke kahe koko a hoʻohemo i ka cholesterol.
Aia ʻo Buckwheat kahi kikoʻī glycemic index o 50. Kī ʻia ʻo Porridge i loko o ka wai me ka hoʻohana ʻole ʻana i ka aila. ʻO ka hoʻohuiʻana o ka waiū, ka mea momona, nā momona momona i ka holoholona ma lalo o ke kūlana kai.
ʻOi aku ka maikaʻi loa i ka sulu i ka wai i loko o ka maʻi maʻi.
Kashi: pehea lākou e kōkua ai?
Me nā hana pohō mai nā kumu maʻamau, hōʻeha ka cholesterol i ke kino. Hoʻākoakoa ka lipoproteins haʻahaʻa haʻahaʻa i loko o nā moku a hana i nā pli atherosclerotic, e alakaʻi ai i ka hoʻomohala ʻana o nā maʻi o ka ʻōnaehana cardiovascular. ʻO ka hana pilikino, kūpono kūpono a i ke kaulike e kōkua e pale aku i kēia. Hoʻomaopopo nā kaiʻai e hoʻopau i ka liʻiliʻi o ka 35 mau o ka fiber i kēlā me kēia lā e hoʻihoʻi i ka metabolid lipid, a me kēia ʻenehana, a me ka magnesium, ua nui i loko o nā mea ʻai. Me ka kolamu nui, pono nā hoʻohui ma loko o ka meaʻai e hoʻemi ai i kona hoʻopaʻa ʻana a hoʻomaʻemaʻe i nā moku.
ʻO ka poʻe e ʻai i ka meaʻai kaulike, he liʻiliʻi ka pae mai i nā maʻi vascular a me ka hana hewa ʻana o ka huehue.
Pūkaha ʻo Millet
Loaʻa iā Millet kahi helu glycemic haʻahaʻa (40) a mālama i ka mea nui i ka papa o nā mea maʻi me ka maʻi maʻi. Kī ʻia ka ʻaila Millet ma luna o ka wai. ʻAʻole ia he kumu o nā hoʻopiʻi a hiki ke hoʻohana pū ʻia me ka honi a me ka pulela ʻole a me nā ʻāpana o ka aila.
Hoʻohana maikaʻi ka maʻi diabetes:
- waikawa amino e hoʻokūkū ana i nā kaʻina metabolic,
- nikotinic acid (bitika PP), ka mea e hoʻomaʻamaʻa i ka metabolid lipid, ke kāpae i ka kolamuʻino maikaʻi, hoʻomaikaʻi i ka hiki ke hana pūnāwai maʻi,
- folic acid, ka mea e hoʻomake i ka hana koko a hoʻomaikaʻi i nā kaʻina metabolic,
- nā protein (inositol, choline, lycetin) i mea e kōkua ai i ka hoʻokū ʻana o ka protein metabolism a hoʻoulu i nā hana lipotropic,
- kaupaona ʻana i ka manganese
- hao
- Kāohi a me ka konane, e kākoʻo ana i ka ʻōnaehana cardiovascular,
- nā pectin fibers a me nā fiber, kahi e hoʻoneʻe ana i nā toxins mai nā ʻōpū a me nā toxins, a loaʻa pū kekahi i ka hoʻokuʻu lohi ʻana o nā mea paʻakikī paʻakikī.
ʻO ka porridge, he hypoallergenic, he hopena diaphoretic a me ka diuretic a hoʻoponopono i nā hana o ka kuʻekuʻe gastrointestinal.
Wahi a kekahi mau loea, ʻo ka hoʻohana pono ʻana o ka porridge millet me ka maʻi diabetes hiki ke hoʻopau loa i ka maʻi.
ʻO nā Contraindications ka makemake o ka constipation, hypothyroidism a me ka hoʻonui ʻana i ka nui o ka gastrointestinal tract.
ʻŌpala
E maʻalahi a pīpī piha ʻia kēia porridge e ke kino, a ma muli o ka loaʻa ʻana o nā mea pono e hoʻohui ʻia i ka ʻai no nā keiki o kekahi makahiki. Pono kona hoʻohana ʻana e hoʻoikaika i nā hana pale i ke kino, hoʻomaikaʻi i ke ʻano o ka epidermis, nā kui, nā lauoho, ka hoʻāla maʻamau i ka huina a me ka puʻuwai, e hoʻoneʻe i nā toxins. ʻO ke kaʻina o ka hoʻoili ʻana i nā cereals i loko o ka palaoa e hōʻemi i ka mea e pono ai ka huahana. Hoʻomaʻemaʻe maikaʻi ʻo Polenta i nā kīʻaha koko a hoʻomaʻamaʻa i nā pae kolamu. ʻO nā mea pono e kū pono ana i ka pūliki o ka palaoa porridge a pū pū kekahi:
- nā huaora o nā hui A, B, C, PP, E,
- pākaukau
- kalaiula
- hoʻōla
- ʻōpala
- Carotenoids i mea e pale ai i ka hoʻomaka a me ka hoʻomohala ʻana i nā hoʻohālikelike oncological i nā pūpū a me ka ʻōpū.
ʻAla ʻai ʻomaka
He nui nā fiber a me nā pectins, nā maʻi Wheat, i loaʻa ke hopena maikaʻi i ke olakino maʻi maʻi.Hoʻokumu ka ʻenekela iʻa i ka hana bowel a pale i nā waiho momona. ʻO kona hoʻohana maʻamau e hiki ai iā ʻoe ke hoʻohaʻahaʻa i nā haʻahaʻa kōpae a hoʻoneʻe i ka kolamu.
No ka hoʻomākaukauʻana o ka bubu, pau ka ʻāʻī a ʻā ʻia i ka palaoa.
ʻO ka palaoa wana ma kona ala iho he hopena maikaʻi ia ma ke kino. Hoʻihoʻi hou lākou i ke kō koko a hoʻōloi i ka huna ʻana i ka bile, e hoʻomaikaʻi i ka hoʻomaʻemaʻe i ke kakaka a hoʻihoʻi i ka ikaika.
Kūleʻa a me Barley Barley
ʻO ka ʻeli a me ka palaoa wī koholā ka koho maikaʻi loa no ka meaʻai o ka maʻi maʻi maʻi. Hōʻike nā lua i ka bale, i ka hihia hoʻokahi i nā grains a pau, i loko o kahi ʻē aʻe - huipuia.
ʻO ka ʻano o ka porridge, he like ia, ʻokoʻa ka ʻano o ka assimilation. No laila, ke kaawale ʻana o ka palaoa a pau o ka bale o ka bale, he manawa lōʻihi kona manawa (GI 22), ma muli o ia he nui ke kīʻai ʻana i ka maʻi type a me ka maʻi type type 2.
Hoʻonui ka croup i ka fiber a hoʻāʻo i ka 1/5 o ke ʻano o nā lā i nā protein e pili ana i ka lāʻau.
Palapala ʻaila a Flaxseed
I kēia manawa, ua hoʻokumu ʻia ka hana o ka porridge Stop Diabetes. ʻO ke kumu, he palaoa flaxseed. ʻO ka huahana ka mea i loaʻa i ka burdock a me Jerusalem artichoke, nā aniani a me ka amaranth, me ke kōmaona, nā buckwheat, na oat a me nā kaʻi liʻiliʻi. Kahi palapala hoʻohālike:
- hoonui i ka oi
- nā mea i like me ka insulin o ke kanaka, e hoʻohaʻahaʻa ana i ke kō koko,
- hoʻomaikaʻi i ka hana pancreatic, hoʻomaikaʻi i ka ate.
Pūkahu ʻo Pea
I nā pī, ua emi loa ka nui o ka glycemic (35). Aia ka argenin, he mau mea e like me ka insulin.
Hoʻokomo ʻo Pea i ka paila i ka kō ʻana o ka insulin, akā ʻaʻole ia e lawelawe i ka hōʻemi i kona ʻawaʻawa. Pono e ʻai ia me ka maʻi maʻamau ʻo ka maʻi 2.
Mālama ʻia ka waihona o ka me ka micro a me nā macro e hoʻoikaika a hoʻōla i ke kino.
ʻO ka māla palaoa
Ua noi ʻia kahi haʻawina 2012 e ʻepekema e hoʻopau i ka laiki keʻokeʻo e hoʻopōʻino i ka poʻe me ka maʻi maʻi. Hoʻopilikia ka huahana ma kahi o ka momona kaumaha, kahi mea e make ai i ka maʻi diabetes type 2. Ke loaʻa pū ka waiwai (Rice - 60, brown - 79, i loko o nā cereals hiki i ka 90).
ʻO ka ʻai ʻana i ka palala (brown brown) he hopena maikaʻi ia no ka maʻi maʻi maʻi. Hoʻonui ka haʻahaʻa meaʻai i ka hapa nui o ke kō i loko o ke kino, a ʻo ka folic acid e hāʻawi i kahi kaulike maʻamau. Nui ka momona o ke kālā i ka waiū B1, e kākoʻo ana i nā ʻōnaehana cardiovascular a me ka nūpepa, a me nā mea waiwai maikaʻi a me nā mea macro, nā pulu a me nā huaora.
ʻO ka hoʻokomoʻana o ka bran laiki i ka meaʻai (GI 19) he hopena maikaʻi loa i ke kino i loaʻa i ka maʻi maʻi.
Ke noʻonoʻo nei i hiki ke hoʻopau ʻia nā huaʻaiʻai ma ka maʻi ʻaʻai, hiki ke hoʻoponopono ʻia i ke ʻano o ka papaʻaʻina no ka manawa lōʻihi ʻaʻole ia e neʻe i ka leʻaleʻa o ka ʻai.
ʻO nā hoʻihoʻi koko
He aha nā cereals a me nā cereals haʻahaʻa i ka cholesterol i ke kino o ke kanaka?
ʻO Cholesterol kekahi o nā ʻano o nā alcohols momona i hoʻoili ʻia e ka ʻili a komo i ke kino me ka meaʻai.
ʻO kona pae maʻamau e pono ai e hoʻomau i nā ʻōnaehana koʻikoʻi, a nui ka hoʻonāukiuki i ka hiki ʻana o nā maʻi like ʻole. Kuhi ʻia nā helu o ka pono i ke aniani mai 3.6 a 5.2 mmol no ka pāhau.
Pono e hoʻomanaʻo me ka nui o ka makahiki, hiki ke hoʻonui pinepine i ka pae o ka moʻolelo. Inā hoʻomaka nā hōʻailona e ʻoi aku i ka 6.2 mmol / L, hoʻonui nui aʻe ka ulu ʻana o ka ulu ʻana i ka atherosclerosis.
Me ka nui o ka kolamu ma ke koko, hōʻiliʻili ʻo ia i loko o nā ʻalā, a hui ʻia i nā plakika. Kūkulu ʻia kēlā mau hui i ka neʻe maʻamau o ke koko, paʻa ka lumen o nā kīʻaha koko. Ma muli o kēia, hele mai ka pololi o ka oxygen, ʻaʻole lawa ka nui o ke koko i loko o nā ʻāpana a me nā hui.
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, aia ma loko o nā palena maʻamau, e hana i kahi nui o nā hana nui:
- hana i nā mea kūlohelohe no nā sela,
- kaomi i ka pae o ka crystallization o ke kalapona,
- hoʻokuʻi i ka hana o nā waikahe bile,
- paipai i ka synthes o ka vitamin D,
- hoʻomaikaʻi i ka metabolism
- hapa ʻāpana o ka myelin sheathin, ka mea e uhi ai i ka welau o nā nerve;
- Ua hāʻawi i ka normalization o nā pae hormonal,
- e kōkua i ka ate i ka hana ʻana o nā momona momona.
I ka manawa like, ʻo ka nui o ka cholesterol e pono ai ke kino ma kahi pae haʻahaʻa. ʻO ia ke kumu, nānā pinepine ʻia kona overabundance, e hoʻopōʻino i ka hana o ka naʻau. Hiki i ke kukuna kiʻekiʻe o ka cholesterol ke hoʻoemi i nā hiʻohiʻona o:
- Ma muli o ka maʻi ʻeha ma muli o ka hiki ʻana o ka pololi oxygen.
- ʻO ka hana thrombosis vascular.
- ʻO ka ʻeha a i ʻole hōʻeha ka puʻuwai.
- ʻO ka maʻi ʻeha Coronary.
- ʻO ka laupili o Renal a me ka pohō.
- ʻO ka maʻi Alzheimer.
Eia kekahi, hoʻoweliweli ka nui o nā kolesterol kiʻekiʻe kiʻekiʻe i ka hoʻomohala ʻana o nā uaua varicose, thrombophlebitis a me hypertension.
Pono e hoʻomanaʻo ʻia ʻo ka haʻahaʻa haʻahaʻa, e like me ka mea nui loa, e hoʻopōʻino i ke kino. No ka laʻana, pono ke kolamu no nā pēpē no ka hoʻomohala maʻamau o ka lolo, ka hoʻouka ʻana o kekahi mau hormone, a me ka make ʻole.
ʻO ka māla ʻana o Barley e like me kekahi o nā ala e hoʻohaʻahaʻa i ka cholesterol
Hana ʻia nā ʻale Barley mai ka bale, ke kū nei ma ke ʻano o ka wāwahi ia.
ʻO ka mea waiwai momona o kēia cereal e hoʻolilo ai i ka porridge o ka bale a maikaʻi loa no ke kino.
ʻOluʻolu a hoʻoneʻe ʻia ka poli palupalu a me ke kōpaʻa e ke kino, e hoʻoikaika.
Hoʻohana ʻia nā ʻano waiwai o ka umu o ka bilia.
- Mālama i ka pae kūpono o ka hemoglobin.
- Hoʻopau i nā kolamu maikaʻiʻole mai ke koko.
- Ke hoʻoikaika nei a me ka hoʻomaʻemaʻe ʻana i nā kīʻaha koko.
- Hoʻololi i ka ʻeha a me ka ʻeha i ka ʻōpū a me nā ʻōpū.
- Hoʻopau i nā wai nui mai ke kino.
- Hāʻawi i ka ulu a me ka ulu o ka iwi.
- Kāohi i ka wā kahiko.
- Kāohi i ka pohō huna i ka maʻi diabetes.
- Hoʻopili i ka paona, hoʻonui i nā kaʻina metabolic i loko o ke kino.
- Hoʻokomo ʻia i ka hematopoiesis.
ʻO ka ʻili o Barley he momona i nā huaora o nā hui B, A, D, E a me PP. Loaʻa ka nui o ka phosphorus, potasiuma, calcium, ka hao a me ka magnesium.
ʻO ia ke kumu, ʻo kahi kīʻaha i hoʻomākaukau ʻia ma ka wai i lilo i mea maikaʻi loa i ka pale ʻana i nā maʻi oncological, pale i ke ʻano o nā palaki kolesterol, hoʻopau i ka puffness, mālama i ka olakino a me nā ʻōpio.
ʻO ka paʻakikī o nā huaora a me nā minelala i ʻāpana o ka palaoa pano e lawe mai i nā pōmaikaʻi ʻoi loa no ke kino holoʻokoʻa.
He aha ka pono o kahi noa palaoa?
He aha nā pahu pīpī e kōkua i ka hoʻohaʻahaʻa i ka cholesterol? ʻO kekahi o ka maʻalahi a me ka palaoa a me ka olakino maikaʻi.
Mahalo i kona helu hoʻoponopono, aia ma waena o nā mea mua i hāʻawi ʻia i nā keiki liʻiliʻi e hoʻāʻo. ʻO ka waiwai nui kālaiʻai he waiwai i nā huaʻai o nā mea kanu, kahe, nā huaora a me nā minela. He haʻahaʻa loa kāna index glycemic, no laila lilo ia i mea waiwai ʻole no ka poʻe me ka maʻi maʻi.
Maʻa nā kīnika o ka ʻaila i ka mau huaora A, C, PP a me E, pālala, kalima, magnesium a me ka phosphorus. Loaʻa pū kekahi me ka folic acid, ka hao, ka huaola B12, a me ka selenium. Ma muli o ka hiki o nā carotenoids, ka hana maʻamau o ka nui o ka nui o kaʻaiʻai e kōkua i ka pale ʻana i ka maʻi o ke ake a me ka ʻōpū, ka maʻi ʻōpū.
Hoʻemi ka Polenta i ka pae o ka cholesterol maikaʻiʻole, hoʻomaʻemaʻe i nā moku koko a hoʻomaikaʻi i ka hana o ke ʻōnaehana cardiovascular holoʻokoʻa. ʻAʻole e like me nā mea cereal ʻē aʻe, ʻo ke kaʻina hana a hoʻohuli iā ia i mea i palaoa a palaoa paha ʻaʻole ia e hōʻemi i ka nui o kāna mau pono ponoʻī.
Hoʻohana maikaʻi ka hoʻohana pinepine ʻana i ka polenta i ke ʻano o ke kino holoʻokoʻa:
Ka ʻai ʻulaʻahā
- hoʻoikaika ʻana i ke ʻano pale
- e hoʻomaikaʻi ana i ke ʻano o ka ʻili, ka lauoho a me nā kui.
- ka hoʻololi ʻana o ka nui gastrointestinal āpau,
- hoʻomaikaʻi i ka hana naʻau, hoʻomaʻemaʻe i nā kīʻaha koko,
Eia kekahi, lawe nā mea i ka porridge i ka hoʻoili ʻana i nā toxins a me nā mea laʻala mai nā kino.
ʻO nā meaʻai e hiki ke kōkua i ka hoʻohaʻahaʻa i kāu pae ʻai kino maikaʻi loa i hōʻike ʻia i loko o ke wikiō i kēia ʻatikala.
Diet no ka kiʻekiʻe kolesterol (hypocholesterol): nā loina a hiki ʻole hiki ke lilo, he ʻano hoʻohālike i ka ʻai
Diet me ka kolamu kiʻekiʻe (hypocholesterol, lipid-downing diet) manaʻo e hoʻomaʻamaʻa i nā lipid lipid a pale i ke ʻano o ka atherosclerosis a me ka pathovascular pathology. Me nā loli o ka mana i kēia manawa i loko o nā moku, kōkua ka mea ʻai e hoʻōki i ke kulia, e hōʻemi i ka hopena o nā hoʻopiʻi weliweli a e hoʻolōʻihi i ke ola. Inā hoʻohālikelike ʻia nā hoʻololi ʻana e nā palena o nā hoʻokolohua o ke koko, a ʻaʻole i hoʻopilikia ʻia nā ʻāpana o loko a me nā paia o nā moku, a laila e loaʻa ai ka meaʻai i ka pale.
ʻO ka hapanui o mākou ua lohe e pili ana i ka cholesterol a me kona pilikia i ke kino. I loko o ka pāpā, ke olakino paʻi, a me ka Pūnaewele, ke kumuhana o ka meaʻai no ka atherosclerosis a me ka lipid metabolism ka mea nui loa e kūkākūkā nei. Aia nā papa inoa o nā meaʻai maikaʻi loa ʻaʻole hiki ke ʻai ʻia, e like me ka mea e hoʻohaʻahaʻa ka cholesterol, akā naʻe ke kūkā ʻia nei ka hopena o ka ʻai kaulike no ka metabolism momona momona.
Diet, me ka ʻoluʻolu hoʻi, hiki ke hana i nā mea kupanaha. I nā wā mua o ka hyperlipidemia, i ka manawa, i ka hoʻokaʻawale ʻana i nā loiloi, ʻaʻohe loli ʻē aʻe i ʻike ʻia, lawa ia e kau i ka meaʻai i mea e hoʻomaʻamaʻa ai i ke olakino, a he maikaʻi a inā e pili kēia me ke komo ʻana o ka mea akamai. Hiki i ka meaʻai kūpono ke hoʻemi i ka paona a hoʻolohi i ka hoʻomohala ʻana i ka atherosclerosis.
Ua lilo kēia mea i kuʻuna e noʻonoʻo i ka cholesterol he mea pōʻino, kahi mea e pono ai ʻoe e hemo, no ka mea, e like me ka nui o ka loaʻa ʻana o ka atherosclerosis, hōʻeha o ka naʻau, ka ʻeha pili me ka nui. I ka hoʻāʻo ʻana e hoʻohaʻahaʻa i ka cholesterol, hōʻole kekahi kanaka i ka liʻiliʻi o kēlā mau huahana i loaʻa i kēia ʻano mea, ʻaʻole kū maoli nō ia.
ʻO Cholesterol kekahi mea koʻikoʻi o nā membrane a me nā hormone hāmeʻa, akā ke hoʻolilo nei ke kino i ka mea e pili ana i ka 75-80% o kāna lako pono, e hāʻawi ʻia ke koena i ka meaʻai. Ma kēia, hiki ʻole i ka ʻono a me ke kumu ʻole e haʻalele i nā meaʻai a pau e pili ana i ka kolamu, a ʻo ka hana nui ka meaʻaiʻai o ka meaʻai i ka hoʻololi ʻana i kona hoʻohana ʻana i kahi nui palekana a hoʻihoʻi i nā helu koko i ka maʻamau.
E like me nā manaʻo e pili ana i nā maʻi o ka puʻuwai a me nā kīʻaha koko, ua hoʻololi hou ʻia ke ala o ka meaʻai. Nui mau ʻuhane, no ka laʻana e pili ana i nā hua a i ʻole ka pata, e noho mau nei, akā, e hoʻokaʻawale ka ʻepekema hou o kēia mau mea, a ʻo ka hāʻai kūpono no ka hypercholesterolemia i nui, ʻokoʻa a ʻokoʻa ka ʻokoʻa.
Meaʻai no ke kolamu kiʻekiʻe
ʻO ke kānāwai koʻikoʻi o kekahi meaʻai kūpono. ʻO ka meaʻai e pono ai nā pūʻulu āpau o nā huahana i kūpono no ka metabolism kūpono - cereals, ʻai, ʻai lau a me nā huaʻai, ka waiū a me kāna mau kumulima. ʻAʻole kūpono ke kuhi ʻia ʻo kahi “hoʻokahi ʻāpana” e hana maikaʻi a ʻoi aku ka hana ʻino ma mua o ka maikaʻi.
Ke hōʻole loa ke kanaka i ka ʻiʻo, kīʻaha kīʻaha a, ma hope o nā ʻōlelo loea i hou aku ai, e ʻai wale ana i ka kāpeti a me ke kō, ua oki wale iā ia iho o nā cereals, cereals, protein holoholona a me kekahi ʻano aila, ʻaʻole ia wale nō e hoʻokō i ka hopena i makemake ʻia i ka hoʻohaʻahaʻa ʻana i ka kololo, akā hoʻopōmaikaʻi ʻia hoʻi. ka hoʻohuiʻana o nā maʻi metabolic.
ʻAi ʻole kahi lipid-hoʻohaʻahaʻa i kaʻokoʻa. Hoʻopili pū kekahi i ka noho o ka meaʻai o nā mea pono āpau, akā ʻo ko lākou nui, ka hui ʻana a me ke ʻano o ka hoʻomākaukau ʻana he mau hiʻohiʻona.
ʻO nā ala nui e pili ana i ka meaʻai lipid-hoʻohaʻahaʻa:
- Me ka kolamu kiʻekiʻe, ʻoi aku ka naʻau e lawe i ka ʻike o ka calorie o ka meaʻai e like me nā koina o ka ikehu, ʻo ia ka mea nui i ka mea kaupaona ʻana. (ʻAʻole pono ke lilo o ka ikehu o ka meaʻai i ka "ʻai" a nā kalona. A inā pono, e waiho ana ka momona - ua hana ʻia ke kāʻei nui o ka calorie).
- Ua ʻemi ʻia ka hapa o ka momona holoholona ma ke aloha ʻana i nā aila ʻaila,
- Ke hoʻonui nei ka nui o nā lau a me nā huaʻai.
He ʻai no ka hoʻohaʻahaʻa i ka cholesterol i ke koko i hōʻike ʻia no ka poʻe me ka lapalapa lipid pōpilikia me ka loaʻa ʻole o ka pathology vascular i haʻi ʻia ma ke ʻano o ka pale ʻana o nā hanana vascular. Pono e nānā ʻia e nā mea i loaʻa i ka atherosclerosis o ka aorta a me nā moku nui, ischemia cardiac, encephalopathy ma ke ʻano o ka mālama ʻana i kēia mau maʻi.
ʻO ke kaupaona ʻana, ʻo ka hypertension arterial, diabetes mellitus pinepine pinepine ʻia i ka piʻi ʻana o ka kolamu a me nā hāmeʻa atherogenic, no laila, pono nā poʻe maʻi me nā maʻi e kiaʻi pono i nā loli i nā ʻōlima o ka biochemical a hahai i kahi papaʻai me ke ʻano he pale a me ke kumu lāʻau.
Pono e ʻōlelo ʻia kekahi mau huaʻōlelo e pili ana i ka cholesterol ponoʻī. Ua ʻike ʻia ma loko o ke kino ka mea i hōʻike ai i ke ʻano o nā ʻano like ʻole, kekahi o ia me ka hopena atherogen (LDL - lipoproteins haʻahaʻa haʻahaʻa), ʻo ia hoʻi, ua manaʻo ʻia kēlā ʻano kololo "maikaʻi", akā ʻo ka ʻāpana ʻē aʻe, he "maikaʻi" (HDL), pale i ka hoʻohemo ʻana o ka momona conglomerates ma nā paia o nā kīʻaha koko.
Ke kamaʻilio nei lākou i ka kolamu kiʻekiʻe, ʻike pinepine lākou i kona huina piha nui, eia naʻe, hewa i ka hoʻoponopono ʻana i nā mea pili i kēia maʻi wale nō. Inā hoʻonui ka nui o ka kolamu ma muli o nā mahele "maikaʻi", aʻo nā lipoproteins haʻahaʻa haʻahaʻa a haʻahaʻa loa, ʻaʻole pono ke kamaʻilio e pili ana i ka pathology.
ʻO ke kūlana kū'ē, inā e hoʻonui ʻia nā ʻōwili atherogenic a, no laila, ʻo ka nui o ka pae kolala, he hōʻailona ʻōpilikia. He mea e pili ana i kēlā hoʻonui i ke kolamu e kūkākūkā ma lalo nei. Ka hoʻonui nui ʻana o ka kolamu ma muli o ka lipoproteins haʻahaʻa haʻahaʻa a haʻahaʻa loa, ʻaʻole ia wale nō e ʻai ai i kahi lipid-hoʻohaʻahaʻa i ka meaʻai, akā, aia nō hoʻi, paha ke hoʻoponopono ʻana i ka maʻi.
I nā kāne, ua ʻike ʻia nā loli i ka lolo lipid ma mua o nā wahine, kahi i pili me nā hiʻohiʻona hormonal. Ma hope iho e hāʻule nā maʻi o ka wahine me ka atherosclerosis ma muli o nā estrogen sex, ʻo ia ke kumu e pono ai e hoʻololi i kā lākou mea e pono ai ma ka wā ʻelemakule.
He aha e pono ai e hoʻokuʻu aku me ka hypercholesterolemia?
Me ka "kolamu" kino i ka pōʻino, ua manaʻo nui ʻia ʻaʻole e hoʻohana:
- ʻO ka momona momona, ʻokoʻa, ka palaoa, kālai ʻia,
- ʻAno kahi lau ʻeleʻele,
- Maʻa a me ka pastry, nā mea ʻala, nā pastries
- Caviar, honu,
- ʻO ka ʻona kāmona, nā ʻuhane,
- Iʻano, nā ʻai momona, ka waʻu, nā ʻai iʻa a me nā huahana iʻa.
- ʻO nā huahana momona momona, nā ʻaliki momona momona, kaʻaila aisa,
- ʻO Margarine, momona, pālahalaha,
- Ka ʻai wikiwiki - nā hamburgers, nā palu kuikahi, ka meaʻai koke, nā kīwī a me nā pōpili, etc.
Kahi ʻia ka papa inoa o nā huahana, no laila ke ʻano ʻike ʻia kekahi me he mea ʻole ʻole o ia mau ʻano. Eia nō naʻe, he hewa maikaʻi kēia: ʻo ka ʻai me ka kolala ka hāpai ʻia, ʻaʻole wale ia wale nō ke kōkua, akā puʻuwai, ʻono ʻoluʻolu.
Hoʻopili ia me ka hoʻopau ʻana i nā meaʻai "koʻikoʻi", pono ka māhina o ka poʻe momona i ke ʻano haʻahaʻa a me ka hōʻemi ʻana i kā lākou calorie intake. Inā makemake ʻia ka makemake i kahi mea ʻawaʻawa i ke ao, a, ʻoi loa, i ka pō, ʻoi aku ka maikaʻi o ke kāhuli ʻana i kahi mau lole maʻamau me ka sausage a iʻa paha me ka kalaka a kāpala me ka suka, ka aila a i ʻole ka momona a me nā momona pōkole, nā kākāola i mau kaola liʻiliʻi, nā huaʻai. Ma ka neʻeʻana o ka hoʻoliʻiliʻi a me ka ʻike o ka calorie o ka meaʻai, ʻaʻole ka hoʻohaʻahaʻa i ka cholesterol, akā hoʻomaʻamaʻa ka paona.
Hoʻolilo ʻia nā hua ʻai e nā mea he nui i ka "pilikia" e pili ana i nā huahana atherosclerosis ma muli o ke kiʻekiʻe o ka kolamu ma loko o lākou. Ma kahi o 70 mau makahiki o ka hala aku nei, ua hiki i ka nui o ka haʻalele ʻana i nā hua i kona kiʻekiʻe, akā ma hope o nā haʻawina ma hope ua hōʻike ʻia ka kolamu i loaʻa i loko o lākou ʻaʻole hiki ke manaʻo ʻia he hewa a maikaʻi ʻole paha, a me ke kānalua ka hopena.
Hoʻopili i nā kolamu, nā hua i ka lecithin waiwai pono, ʻo ia hoʻi, e hōʻemi i ka hoʻoilo o ka "maikaʻi" kolamu ma ke kino.Hoʻokomo ka hopena o ka atherogenic o nā hua i ka ʻano o ka hoʻomākaukau: hua moa, inā paha me ka lard, sausage, ka momona puaʻa hiki ke hōʻeha i ka metabolism momona, akā hiki ke ʻai ʻia nā hua ʻalā.
Paipai ʻia nō naʻe e hōʻole i ka nui o nā hua yolks i kēlā poʻe mea he predispositionʻuli maoli hoʻoilina i ka lipid metabolism pathology, he ʻohana mōʻaukala pono ʻole o ka atherosclerosis a me ka pathology cardiac. ʻAʻole i pili nā koena a pau i kēia mau palena.
ʻO ka alikaʻi kekahi o nā mea hakakā kūloko o ka nui o nā makemake o ka ʻai. Ua hōʻike ʻia no ka inu ʻawaʻawa ikaika, hiki i ka pia ke hoʻohaumia i nā mea hoʻohālike o ka momona momona a hoʻonui i ka kolesterol o ke koko, ʻoiai ka liʻiliʻi o ka cognac a i kahi waina paha, ma kahi'ē aʻe, e hoʻokaʻawale i ka metabolism ma muli o ka nui o nā antioxidants.
E inu i ka waiʻona e hoʻohaʻahaʻa i ka kolesterol, ʻaʻole pono mākou e poina e ʻike nui ka nui o ka nui (a hiki i ka 200 g o ka waina i hoʻokahi hebedoma a hiki i ka 40 g o ka cognac), ke ʻano o ka inu i loko o ka pīpī
He aha kaʻu e ʻai ai?
Me ka nui o ka kolamu, ua ʻōlelo ʻia:
- ʻO nā mea momona haʻahaʻa - turkey, rabbit, chickens, veal,
- Kaʻa - hake, pollock, ʻulaʻula a me nā pua, herring, tuna,
- Kala aila - olive, linseed, sunflower,
- ʻO nā makana, nā lua, nā bran,
- Rye berena
- ʻO nā lauala me nā huaʻai,
- ʻO ka waiū, keʻa kīkī, nā kefir haʻahaʻa haʻahaʻa a i ʻole ka momona haʻahaʻa.
ʻO ka poʻe e hahai ana i ka meaʻai hypolipidemic, hoʻolapalapa i ka ʻai a iʻa a iʻa aʻa paha, ʻūlū ka ʻai, kuke ʻia i loko o ka wai, me ka liʻiliʻi o ka aila. Pono ka wai ʻai a pau e hoʻopau ʻia, me ka momona momona o ka momona. Kūleʻa kīkī me ka momona momona o 1-3%, kefir 1,5% a i ʻole momona momona - a hiki ke kūpono a pono.
No laila, me ka papa inoa o nā huahana meaʻai e ʻoi aʻe a maʻalahi paha. He mea maikaʻi loa ia e hoʻokaʻawale i ka pīpī a me ka hana ʻana i ke ʻano o ka kuke ʻana. I ʻoi aku ka maikaʻi o ka ʻai ʻana i ka meaʻai a pau, kaʻaʻai, ka ʻaihue. ʻO ka nui loa o ka ikehu no ka hana ʻai o kēlā me kēia lā e pili ana i 2500 mau kalana.
- Ka ʻala - a i ʻelima mau manawa i ka lā, no laila ka liʻiliʻi o nā kikowaena ma waena o nā meaʻai, me ka hoʻokaʻawale ʻana i ka ʻano o ka manaʻo ikaika o ka pōloli.
- Paʻi paʻakai: ʻaʻole iʻoi aku ma mua o 5 g i kēlā me kēia lā.
- ʻO ka nui o nā wai kahe a hoʻokahi a me ka hapa lita (i ka ʻole o nā contraindications mai nā keiki),
- ʻO ka pāʻina ahiahi - ma kahi o 6-7 mau hola, ʻaʻohe hope
- ʻO nā ala kuke ʻae ʻia ka huki ʻana, ka ʻī ʻana, ka pā ʻana, hoʻomoʻa.
ʻO nā hiʻohiʻona o ka papa ʻaina meaʻai lipid
Mālama ka ʻāpono āpau a maikaʻi ʻole. ʻOkoʻa mākou a ʻokoʻa, no laila ke loaʻa ʻole nā meaʻai i nā poʻe o nā ʻano like like ʻole, ke kaupaona, me nā ʻano like ʻole. No ka hana kiʻekiʻe, pono ke kohu ʻia kahi meaʻai e nā mea lapaʻau kūikawā a i ʻole ka endocrinologist, me ka noʻonoʻo ʻana i nā hiʻohiʻona pilikino o ka metabolism a me ka hele ʻana o kahi ʻano kikoʻī.
He mea nui ia ʻaʻole wale ka hele ʻana o ka papa o kekahi mau huahana, akā ʻo kā lākou hui pū ʻana. No laila, ʻoi aku ka maikaʻi o ka kuke ʻana i ka paila no ka ʻaina kakahiaka, a hoʻohui pū i ka ʻai me nā lau ʻai ʻana, ma mua o ka cereals, i ka wā awakea - he mea maʻamau ke ʻai i ka kīʻaha mua. Aia ma lalo iho kahi papa kuhikuhi no ka hebedoma, hiki ke hahai ʻia e ka hapa nui o nā poʻe me nā maʻi lipid.
ʻO ka lā mua:
- ʻaina kakahiaka - kahi pāpaʻa buckwheat (e kokoke ana i ʻelua haneli ka haneli), kaʻaila a i ʻole ʻāpua, paha me ka waiū,
- II kakahiaka - kahi aniani o ka waiʻaila, salala (kukama, kamato, kāpeti),
- ʻaina awakea - kākele ma ka mākeke māmā a i ʻole kalo ʻaea, ʻokiʻoki ʻoki moa me ka lau ʻai, ka wai ʻona, kahi ʻāpana o ka hua bran,
- ʻaina ʻaina - ʻaihā i kāʻai, ʻaihapā, māla, kīwī ʻole, nā hua.
- Ma mua o kou hele ʻana e inu, hiki iā ʻoe ke inu i ka kefir haʻahaʻa haʻahaʻa, ʻohe i hoʻomoʻa ʻia i ka waiū i hoʻomo, me ka ʻaila.
- ʻaina kakahiaka - kahi omelet mai 2 hua manu, he mau kuke o ka kāpeti hou me ka ʻaila (hoʻohana ʻia ka paʻakai moana),
- II ʻaina awakea - wai a iʻa paha, paila,
- ʻaina awakea - kākela hua ʻai me ka ʻāpana o ka berena rye, ka pipi momona i hoʻomoʻa ʻia me nā mea ʻai i ʻaila, ka wai ʻona.
- ʻaina ʻaina - ʻawa ʻaʻa me ka ʻuala, kālai ʻia me ka pata, kaʻaila.
- no kaʻaina kakahiaka - ʻaʻa a i ʻole ʻaina, ʻeli ʻia i ka waiū momona, kaʻaila, hiki iā ʻoe - me ka meli,
- II kakahiaka ʻaina - ʻaina kīkaha nāwaliwali me kaʻaina ʻole a i ʻole kaʻaina wai, nā wai wai,
- ʻaina awake - kāpeti ʻaʻa mai ka laila hou, ʻaila bran, ʻala ʻia me ka veal, malo pā compote,
- ʻaina ʻaina - kākoti kōleʻa me ka aila melemele, ke kōkī kōkā kōmaʻa me ka huaʻai, kīwī ʻole me ke kō.
ʻEhā lā:
- ʻaina kakahiaka - millet porridge me ka paukū, nāwaliwali palupalu,
- II kakahiaka - haʻahaʻa huaʻala wai momona, hua wai hua,
- ʻaina awakea - berotot soup me kahi pāʻina o ka momona momona momona, bran berena, stewed iʻa me ka laiki, hua compote huaʻai,
- ʻaina ʻaina - durum palaoa pasta, fresh cabbage salad, low-fat kefir.
Pōʻalima
- ʻaina kakahiaka - muesli seasoned with yogurt natural,
- ʻaina awakea - hua wai hua, nā kuki maloʻo (cracker),
- ʻaina awakea - kāhu me ka hīnaena veal, papa, kākala kāpili me ka goulash mai ka manaʻo, maloʻo compote,
- ʻaina ʻaina - kākela pala, kefir.
I ka hana ʻole o nā pōʻino koʻikoʻi mai nā keiki, nā ate, nā ʻōpū, ʻae ʻia ke hoʻonohonoho ʻana i nā lā me kekahi mau lā. No kahi laʻana, kahi lā ʻōpio (a i hoʻokahi kilemelu o ka ʻapani i kēlā me kēia lā, ke kīkī kiʻinā, kahi ʻiʻo kuke iki i ka papaʻaina), ka lāhi kuke ma ke ʻano (a he 500 g ke kīwī kapu hou, casserole a i ʻole cheesecakes, kefir, nā hua).
Hōʻike ʻia ka papa inoa inoa. I nā wahine, liʻiliʻi ka mea ʻai e hoʻoulu ai i ka ʻimiʻuhane, no ka mea, ʻoi aku ka pili o ka wahine kūpono i nā ʻanoʻai a me nā mea kau palena. Ke hopohopo nei nā kāne i ka ʻikepili o ka calorie a me ka manaʻo kūlike o ka pōloli e pili ana me ka loaʻa ʻole o nā huahana ikaika. Mai hopohopo: hiki iā ia ke hāʻawi i kahi kīʻaha i kēlā me kēia lā i ka ikehu me ka ʻiʻo ʻai, cereals a me nā aila.
ʻO nā ʻano o ka ʻai i ka mea maʻi me ka hypercholesterolemia eʻai i ka pipi, ka pīpī, ka veal, ka turkey, ka moa, ka mea i kuhi ʻia i loko o ke ʻano o nā ʻokiʻoki aahi, goulash, soufflé, ma ke ʻano kime
Ke hoʻohana ʻole nei ke koho ʻana i ka lau ʻai. Hiki i kēia o ka ʻapōpō, zucchini, beets, kāloti, ʻeliʻula, ʻōpio, maukō, broccoli, mau māmato, nā kukama, a me nā mea aʻe. Pono maikaʻi nā ʻōmato i ka pathology puʻuwai, loaʻa nā hopena anti-cancer ma muli o ka nui o nā antioxidants a me lycopene.
Koi ʻia nā hua a me nā hua. ʻO nā apana, nā huaʻai, nā hua kanu, nā huaʻai, nā blueberries, nā cranberry e pono i nā mea āpau. Maikaʻi nā maiʻa, akā ʻaʻole i kuhikuhi ʻia no nā mea maʻi me ka maʻi maʻi ma muli o nā koina gula nui, akā no nā mea maʻi me ka maʻi naʻau coronary a me ka hoʻololi ʻana o ka metabolic i loko o ka myocardium, e nui loa ka lau o ka maiʻa no ka mea he nui nā wahi o ke ala (magnesium a me ka potassium).
Hiki i nā ʻōpala ke ʻano ʻē aʻe: kahi o ka buckwheat, millet, oatmeal, palaoa a me ka palaoa palaoa, laiki, lentils. ʻO nā mea maʻi me ka hoʻolaʻa haʻahaʻa kalima o nā mea laʻa ʻaʻole pono e komo i ka laiki, ka semolina a contraindicated. Hoʻohana ʻo Porridge no ka ʻaina kakahiaka, hiki iā ʻoe ke kuke iā lākou i ka wai a i ʻole waiū paha skim me ka hoʻohui ʻana o ka liʻiliʻi o ka pata, hāʻawi lākou i kahi lako o ka ikaika no ka hapalua mua o ka lā, hoʻomaʻamaʻa i ka metabolism momona a hoʻomaʻamaʻa i ka hoʻoneʻe ʻana.
I loko o nā kīʻaha ʻai, nā lau a me nā salads, he mea pono e hoʻohui i nā greens, ke kāleka, nā aniani, nā mea he antioxidants a me nā huaora, e pale i ka waiho ʻana o ka momona ma ka ʻaoʻao o nā paia vascular, a hoʻomaikaʻi i ka momona.
ʻO nā ʻāpana he wahi kaʻawale kahi e leʻaleʻa ai, inā hoʻi no ka niho momona, akā pono ʻoe e hoʻomanaʻo e maʻalahi i nā haʻalulu, nā pastry, nā pāʻai hou i ka hopena nui o ka hoʻōla a me nā momona momona. ʻO nā haʻawina nui i alakaʻi i nā atherosclerosis!
Me nā loli i ka lolo lipid, ʻōlelo ʻia e kāpae i ka palaoa a me ka palaoa, akā i kekahi manawa ke mālama ʻia iā ʻoe iho i ka marshmallows, marshmallows, marmalade, meli. ʻO kaʻoiaʻiʻo, pono nā mea a pau e nānā pono a ʻaʻole pono e hoʻokaumaha ʻia, a laila ʻaʻole hiki i kahi ʻāpana o ka marshmallow ke hōʻeha i ke kino. Ma kahiʻaoʻao, hiki ke hoʻololi ʻia nā mea momona i nā hua - he ʻono a me ke olakino kēlā.
Pono nā hoʻopau o nā wai me ka hyperlipidemia e nui - i hoʻokahi a me ka hapa lita i kēlā me kēia lā. Inā he palolo o nā molekele hoʻohālike, a laila ʻaʻole ʻoe e komo i ka inu ʻana. ʻAʻole pāpā ʻia ka hoʻohana ʻana o ke kīwī a me nā kīʻaha palupalu, ʻoki hua, ʻaina huaʻai, pono ka ʻai ʻia. Inā ʻaʻole nele kēia metabolism, a laila hiki loa ke hoʻohui i ke kō i loko o nā kūpono kūpono e inu;
E like me kāu e ʻike ai, me kaʻai ʻana me ka cholesterol kiʻekiʻe, ʻoiai inā he mau nuances, ʻaʻole hoʻohālikelike i ka ʻai. Hiki iā ʻoe ke ʻai inā ʻaʻole i nā mea āpau, a laila aneane kokoke nā mea āpau, ke hāʻawi aku iā ʻoe iho i kahi pāʻina piha me ka ʻole e hoʻoneʻe i ka ʻono a me nā ʻano o nā pā i hoʻomākaukau ʻia. ʻO ka mea nui ka makemake e hakakā no kou olakino, a me ka makemake o ka ʻono ʻoluʻolu e hoʻopiha ʻia e nā mea pono a palekana.
ʻEkau 2: ma hope o ka uku ʻana, nīnau i kāu nīnau ma ke pepa ma lalo ↓ 3 3: Hiki hiki iā ʻoe ke hoʻomaikaʻi hou i ka mea loea me ka uku ʻē aʻe no ka uku uku ↑
Nā ʻaleʻa ma Barley
Ke hoʻokomo pū me ia i loko o ka meaʻai i meaʻai e mālama ai i ka pae hemoglobin, hoʻāla i ka paona a hoʻomaikaʻi i ka metabolism i ke kino, hoʻoikaika a hoʻomaʻemaʻe i ka ʻōnaehana vascular. Hoʻomaopopo pū ka poʻe Nutrist i ka ʻai ʻana i kēia porridge me ka cholesterol kiʻekiʻe e hoʻokaʻawale iā ia mai ke koko a pale i ka hana ʻana i ka plake. ʻO kēia no nā hua mea aneʻi, ka mea i nui i ka porridge o ka bale:
- vitamina A, B, D, E, PP,
- nā huika a me nā macro (kaleka, magnesium, potasiuma, kalepona, hao).
Oatmeal haku
Manaʻo nā mea hōʻike i ka porridge mai oatmeal ka mea maikaʻi loa e hoʻohālikelike me nā cereals ʻē aʻe. Ma muli o kona ʻano hana, loaʻa nā hana penei:
- Kākoʻo i nā pae gula
- e hoʻihoʻi i ka vitamina a me ka hoʻololi,
- kolamu iā kolamu,
- kukana i ke kino me nā mea e pono ai,
- Hāʻawi i ka pohō kaumaha.
Oatmeal kekahi
He mea maikaʻi kēia cereal ma muli o kāna ʻano huaora.
- hoʻokahe
- ʻōpiopio paʻakikī
- huaora
- waikawa amino
- omega 3
- sodium
- kinona
- hoʻōla
- iodine
He mea kūpono ke koho i ke koho ʻana i nā cereals maʻamau, ʻo ka mea cereals mai nā pēpē a me ka hoʻomākaukau koke ʻana i mau waiwai maikaʻi loa. Hoʻomaopopo ʻia e kuke ma ka wai me ka ʻole o ka hoʻohui ʻana i ka pata, ka kō, ka waiū, akā hiki iāʻoe ke hoʻohana i nā mea momona maoli - ka meli, nā hua a me nā hua no ka hoʻāʻo.
Manaʻo manaʻo: ʻo wai nā ʻano pono?
Hāʻawi ka papa i ka cereals, kahi, e like me nā mea kanu meaʻai, hiki ke ʻai ʻia i ka haʻahaʻa o ka cholesterol:
