ʻO nā mea ʻai a me nā meaʻai e hiki ʻole ai ʻoe ke ʻai me ka kolamu kiʻekiʻe

ʻO kā Cholesterol he mea e lawe i kahi mahele o ka metabolism. Komo ia i ke kino o ke kanaka me nā hua holoholona a me nā momona f, akā ʻo ka hapa nui i synthesized ma ka ate.

ʻO ke kūpaʻa o ka kolamu ma ke koko he hōʻailona koʻikoʻi koʻikoʻi, ʻo ka mea nui loa hiki ke hoʻopilikia i ka hoʻomohala ʻana o nā maʻi cardiovascular, stroke, a me ka atherosclerosis hoʻi.

ʻAʻohe mea e ʻōlelo ʻia ai a ʻaʻole pono e ʻai ʻia me ka kolamu kiʻekiʻe a me nā mea e pono ai ʻoe e hōʻole iki, a haʻi kēia ʻatikala.

Nā kumu o ke kolamu kiʻekiʻe

Hoʻopili pili nā kaʻina metabolic i ka cholesterol, ka mea, he pono no ka hana maʻamau o kekahi mau hormones a me nā huaora.

Hiki i nā mea hou ke hoʻopilikia i ka hoʻonui ʻia o ka cholesterol:

1. Kāhea
2. Naʻi maʻi mellitus. I kēia kūlana, ua hoʻopau koʻikoʻi ka mea maʻi i ka metabolism o nā momona a me nā mea i kālai ʻia i ke kino.
3. ʻAʻohe meaʻai kūpono. Hoʻomaopopo kēia mea i ka hoʻohana ʻana i ke momona a me ka palaoa.
4. Hāpai i ke ʻano thyroid.
5. ʻO nā maʻi lohi mau maʻi.
6. Hōʻike nui o kahi kanaka.
7. ʻO ka predisposition genetic o kahi kanaka i nā maʻi metabolic (me ka nui o nā maʻi congenital o ka ate, ka pehu thyroid, a me ka gastrointestinal tract).
8. Laula.
9. Ka hoʻohana pinepine ʻana o nā pono wai ʻaka.
10. Ke ʻano hana ʻole (hana (ʻano)).

He aha nā kino maikaʻi?

Me ka kolamu nui kiʻekiʻe, loaʻa i ka mea maʻi ka nui o ka puʻuwai o ka hōʻeuʻeu o ka naʻau, no laila ke kuleana nui o ka meaʻai i loko o kēia kūlana e hoʻemi i ka hōʻailona pōʻino e like me ka hiki. No laila, ʻaʻole e hoʻokaʻawale i nā peʻa "maikaʻi" mai ka papa kuhikuhi.

I ka ʻai, hiki ke hoʻokaʻawale i nā ʻona āpau i mea waiwai a maikaʻi ʻole, a i ʻole ke ʻano, ua saturated a ʻole nā ​​saturated. Pau ke kanaka i nā kīʻaha saturated me ka ʻiʻo a me ka wai kai.

Hoʻokomo ʻia nā polapona "Bad" maikaʻi ʻole a i kapa ʻia nā polima trans i ka wā e ʻike ʻia ai ka hydrogen, ʻo ia hoʻi, i nā kiʻekiʻe kiʻekiʻe. ʻO ia ke ʻano o ka momona i manaʻo ʻia ʻo ka "ʻenemi" o ke kolamu, me ka ʻoi loa ka holo i luna o nā paia o nā kahawai koko a pipiʻi na lākou. I ka hopena, hiki i ke kanaka ke hoʻomohala i kahi koko a me nā hoʻopiʻi hou aʻe i ke ʻano o nā hōʻeha a i ʻole hōʻeha ka naʻau.

Papa inoa o nā meaʻai ʻaʻole hiki iā ʻoe ke ʻai

Ma kahi ʻike i ʻike ʻia ke kiʻekiʻe o ka kolamu ma ke koko o kahi kanaka, pono iā ia e hoʻokaʻawale i nā meaʻai i lalo mai ka papaʻaina:

1. Na mea inu waiʻona i kekahi ʻano a me ka nui. ʻAʻole pono e ʻai i ka alikaʻai no ka mea e hoʻopilikia kino ana i ka ʻāʻā (ma muli o ke kiko o nā mea huʻipiʻi), ʻo ia ka mea e pīhoihoi ai i ke kino a kū maikaʻi ʻole i nā hana holoʻokoʻa o ka pā. Eia kekahi, hoʻowalewale ka ʻakaʻawa ʻana i nā moku, inā paha ke hui pū me ka uahi. No kēia kumu, ʻōlelo mau nā kauka i ka haʻalele i kēia mau mea, ke ole mau loa, a laila hiki i ka pae kiʻekiʻe o ke kolamu ma ka koko.
2. Kaona pohala. I kēia lā, ʻo kēia mau huahana ke kumu nui o nā momona f i loko o ke kino o ke kanaka. ʻO ka ʻoiaʻiʻo o ka hapanui o nā ʻoihana confectionery o kēia manawa e hoʻohana i nā aila ʻoi aku māla a me ka margarine ma mua o ka pata olakino. No kēia kumu, ʻaʻole ʻai kekahi kanaka me ka cholesterol koko kiʻekiʻe i nā huahana confectionery: ʻo kekahi huahana huahana, nā keke, nā pōpō, nā keke, a me nā ʻūmaʻa, marmalade (koe wale nō nā ʻona maikaʻi i loaʻa nā mea ʻona), nā waʻa.
3. ʻO ka meaʻai wikiwiki ka huahana e hoʻonui ai i ka cholesterol ma mua o ʻelima mau manawa. E like me kāu e ʻike ai, ʻo nā palu french a me nā ʻōpala hamburger ka i kālai ʻia i ka aila, ka mea e hoʻopilikia nui loa ʻia e nā kīʻaha koko kanaka a me ka mea maoli, alakaʻi koke i ka hoʻonui ʻana i ka cholesterol. Ma keʻano ākea, ʻaʻole e aʻo i nā mea hoʻohana meaʻai i nā kānaka me nā maʻi o ka hanu (ʻoi aku ka nui o ka ate, ka ʻōpū a me nā pancreas) e ʻai i nā meaʻai i hoʻoulu ʻia, nā kīmakiki a me nā meaʻai wikiwiki.
4. ʻOi momona a me nā kuala a pau. Kuhi kēia mau huahana i nā momona pono, nā mea liʻiliʻi a lawe ʻia e ke kino a me nā moku clog.
5. ʻIliola I kēia lā, aneane kēia huahana i nā pouaka a pau, akā ʻaʻole maopopo ka mea a pau i ka pōʻino i ke kino. ʻO ka poʻe me ka kolamu kiʻekiʻe, a me nā mea maʻi me nā maʻi āpau o ka ʻōpū, paʻa loa e hoʻohālikelike ʻia e ʻai i kēlā huahana, e like me nā kikoʻī. Ma kahi o ka mea e mālama ai i nā mea hoʻoponopono meaʻai me ke kōpaʻa maʻalahi.
6. Nā hua. I kēia ʻāina, ʻaʻole pono e ʻai i ka kuke, a ʻoi aku ka hua i loko o ka palaoa i mea nui, ʻoi aku ka nui o ka yolk (he kumu ia o nā mea momona saturated). Inā makemake ʻoe eʻai i kēia huahana, a laila i hoʻokahi pule ua hiki ke hoʻopau i ka hua manu maʻa ʻeleʻele.
7. Paakai Mālama i ka wai i loko o ke kino a hoʻopilikia i ka hana o nā keiki, ke kumu no ka holo maikaʻi ʻana o nā ʻōnaehana a pau. No kēia kumu, e hoʻokaʻawale ʻia ka paʻakai ma kona ʻano maʻa, ʻo ia hoʻi nā huahana paʻakai (mālama, ʻōpala, nā iʻa paʻakai). He mea kūpono ia e ʻōlelo ai ma loko o nā helu liʻiliʻi, he mea pono ka paʻakai no nā kānaka, akā naʻe, he lā manawaleʻa loa kēia, he pōʻino no ke olakino e hele. Eia kekahi, pono e hiki iā ʻoe ke kuhikuhi pololei i ka nui o ka paʻakai i hoʻohana ʻia, no ka mea hiki ke hoʻokomo i nā huahana like ʻole.
8. ʻO ka iʻa iʻa ʻia, me ka iʻa o nā ʻano momona (trout, marine, salmon). Eia kekahi, ʻo nā kime a me ka iʻa i loko o ka aila kahi kumu maikaʻi o ka kolamu kiʻekiʻe. ʻOi aku ka maikaʻi o ka hōʻole ʻana i ia mau huahana a mau loa.
9. ʻO ka ʻai momona (pipi, pipi, puaʻa, keiki hipa) mea ʻole pono e ʻai no ka poʻe me ka cholesterol kiʻekiʻe. Ma mua o kēlā mei, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i nā mea hoʻonaninani - ke kōpala, ka pipi, ka moa, ka ʻūhu, ka honu.
10. ʻOi ka momona o nā ʻaiʻai a me nā mea momona i nā momona, no laila aia kēia meaʻai ma kēia papa inoa o ka mea āu hiki ʻole ke ʻai ʻia. Hoʻohui pū kekahi, e pili ana i ka hoʻohana ʻana i nā ʻalū a me nā decoction o lākou.

Hoʻokomo ʻia nā meaʻai i meaʻai ʻia no ka Kāleau kiʻekiʻe

• ʻO nā huahana wai momona i ka momona momona - ka waiū piha, ke kō, ke kīwī, nāʻaila ʻala, kefir. I kahi hanana ʻole nā ​​momona o ka huahana, hiki iā ʻoe ke ʻai ia. ʻAʻole ia e hana ʻino, e pōmaikaʻi wale nō.
• ʻO ka palaoa momona, nā pancakes a me nā pōpoki palaoa, kahi mea punahele i ka ʻoihana ʻai wikiwiki. Hoʻokuʻu maikaʻi ʻia kēlā mau maikaʻi a hiki i ke hoʻōla hou ʻana i ka hana o ka metabolism a hiki ʻole ke hoʻopau pinepine.
• ʻO ka Pizza ma muli o nā mea e hōʻona maikaʻi ai, ʻoi aku ka nui, ka mayonnaise, ke kō a me ka sausage ʻaʻole nā ​​hua i ʻōlelo ʻia. ʻOiai ma kēia, inā makemake ʻoe, hiki iā ʻoe ke kuke i ka pizza "kūpono", ʻo ia ka mea e lau ai ka lāʻau a me nā mea kanu.
• ʻO ke kāleka, ka pua nani, nā ʻikepili hou, ka sorrel a me ka spinach e hoʻonāukiuki i ka mucosa o ka gastly ikaika, no laila ʻaʻole i ʻōlelo ʻia no nā maʻi metabola. Eia kekahi, ʻaʻole hiki ke ʻai ʻia kēia mau huahana me ka exacerbation o nā maʻi maʻamau o ka lawelawe ʻana o ka pūnao.
• Mai ka cereals, hiki iā ia keʻai a kokoke i nā mea āpau koe wale nō i ka pauna semolina (inā i kuke ʻia i ka waiū).
• Hoʻololi loa nā hua i ʻala ʻia me nā mea kuʻuna.
• Kāhea ʻāpono kikino. ʻOi aku ka maikaʻi e kāhuli iā ia me kaʻaila ʻōmaʻomaʻo a i keʻokeʻo paha, a me ka bea rosehip.

A ʻo ke ʻano o ka kuke ʻana a me ka mālama ʻana i ka wela, ua ālai ʻia ʻo ia e ʻoki e ka uahi. Hiki iā ʻoe ke kuke, ʻaila a paʻa. I ka hanana nui ua paʻakikī i kekahi kanaka e hoʻohuli koke i ka papaʻai i kaʻai ʻana i ka papa ʻaina, ma kahi ʻano he laikini, ʻae ʻia ka ʻai a iʻa paha e ʻulu ʻia ma lalo o kahi pālolo a hiki i ke kala gula. Loaʻa ka maikaʻi o nā kīʻaha ʻana ma mua o ka grill a i ʻole pan.

He mea nui ia e ʻike! Manaʻo nā kauka i nā poʻe i nā maʻi o ka ʻōnaehana cardiovascular i ka meaʻai mea kanu, no ka mea, ʻoi aku ka maikaʻi o ke fiber a maʻalahi i ka hāhai ʻana, ʻaʻole like me nā holoholona holoholona maikaʻi ʻole. I ka wā mua, ʻaʻohe ʻano maʻamau o ka meaʻai nei no ke kanaka, akā ma hope o kekahi mau mahina i hoʻokūkū ke kino i kēia papa kuhikuhi, a me ke kanaka maʻi ʻo ia iho e hoʻomaikaʻi i kona ʻano.

Nā hiʻohiʻona o nā meaʻai

ʻO nā mea laʻa i pāpā ʻia me ka cholesterol kiʻekiʻe ʻaʻole pono e hoʻopau ʻia ma nā wahi liʻiliʻi. Hāʻawi i ka meaʻaiʻaiʻai no ka hōʻole loa ʻana i nā huahana o nā holoholona i loaʻa nā momona a hiki ke hoʻonui i ka kolamu. No laila, ʻae ʻia kahi kanaka e ʻai ʻaʻole ʻai ma mua o ʻelima mau momona o ka pākahi i kēlā me kēia lā.

ʻO ke kumu o kaʻai i loko o kēia mokuʻāina e pono nā cereals - buckwheat, rice, oatmeal. Pono ʻoe e kuke me ka ʻole e hoʻohui ana i ka paʻakai i ka wai. Eia kekahi, hiki ke hoʻohui ʻia i nā cereals i mau mea kanu meaʻai a nā ʻuala lau. Hiki ke ʻike ʻia ia mau meaʻai ma ka papa ʻaina meaʻai i kēlā me kēia lā.

E ʻae ʻia nā panikino e hoʻohana i ka lau bay, ka ʻōpala, ka pālei a me ka kumio. ʻO ka ʻikepili a me nā mea ʻala ʻē aʻe e hoʻolei ʻia.

Hiki ke hana ʻia nā ʻāpana a me nā mahi ʻai iʻa mai ka iʻa. ʻAi ʻia nā ʻano iʻa ʻia a me ka ʻaihue ʻia nō hoʻi. ʻOi aku ka maikaʻi o ka hōʻole ʻana i ka mauʻu me kēia huahana, ʻoiai mea palake nui.

ʻO nā mea ʻono i ka hapa nui, ka meli, nā lā, nā apricots maloʻo, nā kīnī a me nā prunes. He pono pū nō hoʻi e ʻai i ka soufflé māmā a me kaʻaila. ʻO nā ʻanoʻokoʻa like ʻole ke hoʻopiha i ka meaʻai.

Mai ka hua momona waiū, hiki i nā mea āpau ke ʻole o nā mea momona, a me nā ʻano momona o ke kālai paʻakikī. Noi ʻia nō hoʻi e hoʻopau i ka wai ʻai i hoʻomao ʻia i ka pēpē, ka lāʻau yogurt a me ke kefir i kēlā me kēia lā. E maikaʻi maikaʻi lākou i nā hana pānaʻi a hoʻomaikaʻi i nā metabolism.

He mea maikaʻi loa ia no ka poʻe me ka cholesterol kiʻekiʻe e ʻai i nā mea kanu. Pono lākou e noho ma ka papaʻai i kēlā me kēia lā, me ka ʻole. Mai nā lauʻai hiki ʻoe ke hana i nā mea i hoʻonui ʻia, ʻehā, nā ʻano ʻōpala āpau. ʻO ka zucchini kākoi maikaʻi, kāloti a me ka ʻōwili.

He mea hou e pili ana i nā huahana o ka ʻai (me ka ikehu nui o ka puʻuwai puʻuwai), hiki iā ʻoe ke kuke i ka pī a me nā kīʻaha pia. Wahi a nā ikepili helu, ʻaʻole lākou i emi iki iā lākou a hiki ke hoʻokaʻawale i ke kanaka me ka ʻaina moa.

Pono e hoʻololi i ka palaoa keʻokeʻo a me nā kīleʻa i nā palaoa rye a maloʻo keke. E like me ka mea i hōʻike ʻia ma luna, ʻo nā ʻili a me nā pancakes me nā cholesterol ʻaʻole nā ​​hoaaloha maikaʻi loa.

Hāpai nui nā kaiʻai e hoʻomaikaʻi i kou papaʻai me nā hua. Hiki ke hoʻolapalapa ʻia i nā pōpō, nā maiʻa, ka kiwi, nā kukui a me nā hua ʻē aʻe. ʻOiai i loko o nā liʻiliʻi liʻiliʻi, akā pono nā huaʻai i ka ʻaoʻao. Paipai ʻia ka hoʻohana ʻana i nā wai momona, ʻaʻole i kūʻai ʻia, ka mea e loaʻa ai ka nui o ke kō, akā hana ʻia ka home. Eia kekahi, manaʻo ʻia nā wai ʻai ʻala he mea maikaʻi loa ia.

Wahi a ke Kauka

Ma hope o ka ʻike ʻana o kahi mea ʻaʻole hiki iā ʻoe ke ʻai me ka cholesterol, pono ʻo ia e koho i ka papa ʻaina i ʻōlelo ʻia e ke kauka a me ka mea nāna e mālama i kēlā me kēia hihia. Koho ia ia i ka hopena o nā hōʻike, ke ʻano o ka makahiki o ka mea maʻi, ka hele ʻana o nā maʻi maʻi maʻamau a me nā hōʻailona maʻamau.
No laila, no nā poʻe like ʻole, ʻokoʻa paha kēia ʻanoʻai o kēia papa ʻaina. E hoʻolaha ʻia kēia inā inā, i ka hoʻopiʻi ʻana i ka pilikia o ke kolamu, ua maʻi pū kekahi me ka maʻi mellitus a i ʻole ʻia ka maʻi maʻi. I kēia hihia, e pono ai ka ʻai a ke kanaka pono i ka hoʻopili ʻana pono a me ka hoʻoponopono.

No kēia kumu, ʻaʻole pono nā kauka e kuhikuhi i ka papa kuhikuhi no lākou iho, akā e hoʻonohonoho i kā lākou mau hana a pau me ke kauka hele mai.

Eia kekahi, me nā kolamu kiʻekiʻe kiʻekiʻe, aʻo ka poʻe loea i ka poʻe e hana i ka hana kino. ʻOiaʻiʻo, ʻaʻole mākou e kamaʻilio e pili ana i ka hoʻolalelale ʻana i nā hola he nui i ka hoʻomaʻamaʻa a me nā haʻuki ola ma hope o nā makahiki he nui o ke ʻano maʻalahi.

I ka ʻoiaʻiʻo, i mea e hoʻokomo ai i kou kino i kahi ʻano pilikino maʻamau, e lawa ia e hana mau i nā huakaʻi hele lōʻihi, hele i ka holo ʻana, e holo ai i kahi uila a holo paha. Eia kekahi, inā makemake ʻia, hiki i kahi ke koho i nā haʻuki ʻē aʻe. ʻO ka mea nui ka hoʻomaʻamaʻa ʻana o kēia mau mea i kahi kanaka hōʻoluʻolu a hoʻomaka e hoʻoikaika i ke kaumaha kino i kona kino.