Diet no nā kolamu kiʻekiʻe i nā wahine a me nā kāne

ʻO kahi kīnā therapeutic me nā kolamu kiʻekiʻe o ke koko ka mea nui e mālama ai i kēia maʻi. E noʻonoʻo pehea e pale aku ai i ka momona a me ka kolamu ma ka meaʻai. E noʻonoʻo mākou i pehea e koho ai i kaʻai kūpono no kēlā me kēia lā a me kahi papa kuhikuhi no kahi hebedoma inā āu e alo nei me ka hyperlipidemia.

20 mau meaʻai aʻai no ke kolamu kiʻekiʻe

Hiki i ke kolamu neʻe ke kumu o ka maʻi naʻau coronary, thrombosis vein a i nā haʻahaʻa haʻahaʻa, nā puʻupaʻa, myocardial infarction. Hiki ke pale ʻia nā hopena hōʻeha nui o ka hyperlipidemia maʻi e ka hahai ʻana i nā kānāwai maʻalahi i hōʻike ʻia ma lalo nei.

1. Pono ka hopena o ka meaʻai no ka hypercholesterolemia. E ho'āʻo eʻai i nā manawa 5-6 i ka lā ma kahi liʻiliʻi. No laila, ʻaʻohe piʻi nui a me ka hopena o ka ʻai nui ma hope o ka pōloli lōʻihi.
2. Eʻai i nā meaʻai a me nā huaʻai i kēlā me kēia manawa a me ka nui. Hoʻopuka i ka momona momona i ka hoʻopau ʻana o ka nui o ka kolamu mai ke kino.
3. Me ka ʻōmole kino i ka meaʻaiʻai e pono keʻai i nā meaʻai me nā momona mea kanu. E ho'āʻo e hoʻohana i ka lāʻau ʻoliva ma kahi o ka pata i ka wā e kuke ai.
4. E ho'āʻo e ʻai i ka ʻai mai nā ʻai ʻai ʻokoʻa ma mua o ʻelua mau manawa i ka hebedoma. Me nā kolamu nui, nā paʻi kuʻuna a me nā menus e hoʻohana ana i ka moa, veal, rabbit a me ke keiki hipa kūpono.
5. ʻO ke kūʻai kūpono kūpono me ka kiʻekiʻe cholesterol e hoʻoikaika ʻia e nā haʻuki. Hoʻololi ʻia nā huakaʻi hulina i ka liʻiliʻi o ʻekolu mau hola i kahi lā no nā poʻe me nā kiʻekiʻe kiʻekiʻe o nā lipoproteins haʻahaʻa haʻahaʻa.
6. ʻO ka mea ʻai no ka hypercholesterolemia i loko o ka maʻamau o ka steamed, baked, palaoa no ka ʻai. He mea kūpono ke hāʻawi iki ʻana i ke kō a pau.
7. Inā loaʻa iā ʻoe ka kolamu nui kiʻekiʻe, e kāhea i nā meaʻai i nui nā momona o nā holoholona. ʻAʻole pono e ʻai i ka lard, ka puaʻa, ka Bacon, nā mea momona. Hoʻopili i kēia mau huahana me ka moa moa, iʻa, ke kai kai.
8. ʻO nā pae kiʻekiʻe o ka paʻakai i ka meaʻai e contraindicated i ke koko kiʻekiʻe a me nā maʻi atherosclerotic. E hoʻāʻo e ʻai i nā mea hou aʻe ma mua o 5 mau paʻakai o ka paʻakai i kēlā me kēia lā. ʻOi aku ka maikaʻi e haʻalele haʻalele i kēia huahana.
9. Pono e inu i ka liʻiliʻi o ʻelua lita wai i kēlā me kēia lā, inā pū me ke koko mānoanoa a me nā bilirubin hoʻonui ʻia. Ke pae kiʻekiʻe o kēia mau ʻōuli e hōʻike pinepine i ka hana luhi a me ka hana o ka gallbladder, e alakaʻi ai i ka hyperlipidemia. Hoʻonui ka viscosity i ke koko i ka hoʻoponopono ʻana i nā hakakā koko ma nā puka lipid ma nā kīʻaha koko. Pono ʻoe eʻai i nā hua ʻala hiki ke hoʻāʻo i ke koko, e like me nā cherries a me nā gooseberries.
10. ʻO ka pēpē palaoa a me ka kolamu kiʻekiʻe he hui maikaʻi. Pono e hoʻokaʻawale ʻia ka waiū kalaka. ʻO kahi ʻalani ʻē aʻe o nā kuki oatmeal me ka honi, nā hua maloʻo, nā nati a me ka meli. I kekahi manawa hiki iā ʻoe ke mālama iā ʻoe iho i ka leʻaleʻa Turkey.
11. Ka maʻamau o kēlā me kēia helu kaloli no nā wahine a me nā kāne - ka awelika o 2200 kcal a me 2600 kcal, ma kēlā me kēia. ʻO ka hoʻonui ʻia o ke kaloli e pono no ka poʻe i hana ma ka hana kino kino. He mea koʻikoʻi kēia mau mea i ka wā e hana ai i ka ʻai.
12. Hōʻike e haʻalele i ka hōʻemi i ka ʻona. E ʻae ʻia ka waina ʻula, akā ʻaʻole iʻoi aku ma mua o ʻelua mau aniani i hoʻokahi pule.
13. He kue kū'ē i ka kahe i ka hakakā ʻana i ke kolamu kiʻekiʻe. Loaʻa iā cafestol, kahi e hoʻonui ai i ka hana o ka endogenous cholesterol e ka ate. Akā ʻo kekahi mau loea, ma kahi ʻē aʻe, ʻae i ka inu ʻana i ka kīʻaha o 1-2 o ke kofe i kēlā me kēia lā, no ka mea e kōkua kēia i ka hoʻoikaika i ka ʻōnaehana kuhi. No laila hiki iā ʻoe ke inu i ka kofe, akā mai hōʻino ʻole.ʻO kahi ʻano ʻē aʻe he mea inu chicory a iʻa ʻōmaʻomaʻo paha.
14. Hoʻopili kuke ʻia i kēlā me kēia lā. E ho'āʻo e hoʻolapalapa i ka cereal, waiho iā crumbly. Mai hoʻohuli i ka paila i pau me ka nui o ka pata inā he nui ka cholesterol. No ka oatmeal, no ka laʻana, ka meli a me nā hua maloʻo i kūpono e like me ka pakanui ʻoluʻolu.
15. Hoʻopau ʻo Hyperlipidemia i ka hoʻohana ʻana i nā huahana momona momona. Kāu iā lākou me ka waiū haʻahaʻa haʻahaʻa a me ke kefir. E lilo i mea pono, hoʻohana i ka waiū haʻahaʻa a me ke kefir.
16. ʻO nā meaʻai e loaʻa nā palaka trans maikaʻi, e like me ka meaʻai wikiwiki, ua hoʻohālikelike ʻia. Pono e haʻalele i nā pahu a me nā kīʻaha ʻē aʻe.
17. I ka wā e kuke ai i ka moa, e hoʻopau i ka ʻili mai ka maka. No ka mea e hana ai ka momona i ka pā a me ka nui o nā mea i hōʻino ʻia.
18. ʻO nā huahana Semi i hoʻopau a me ka hypercholesterolemia he mau manaʻo kūʻokoʻa. Kūpono nā meaʻai like ʻole i nā minamina a me nā minelala. ʻAʻole lawe ʻia kēia mau meaʻai i ka nui o ka ikehu, akā hoʻopukapuka wale ia i ke kino me nā ʻōpala a me nā palu.
19. E ho'āʻo e holo nui i ka pō. ʻAi ʻia ka ʻaina awakea ma mua o ʻelua mau hola ma mua o ka hiamoe. No ka hoʻopau ʻana i ka momona ma mua o ka hiamoe, ʻoi aku ka maikaʻi o ka inu ʻana i kahi aniani o ke keʻa a ʻai paha i kekahi mau lā, he ʻāpana ʻalani almond.
20. E haʻi aku kāu kauka iā ʻoe pehea eʻai ai maikaʻi loa. Ma hope o ke kaupaonaʻana i nā āpau a me nā ala āpau e pili ana, e kōkua kekahi loea i ke kūkulu ʻana i ka hoʻolālā maikaʻi loa e ʻoiaʻiʻo loa. ʻAʻole ia e kuhikuhi ʻia e mālama kūʻokoʻa i ka cholesterol kiʻekiʻe.

ʻO ka hoʻonui ʻana ʻo ka kolikoli he hana hoʻihoʻi ia, inā ʻoe e hahai i nā ʻōlelo hōʻike ma luna nei a e nānā mau ʻia e ka ʻike maʻi.

ʻO nā mea kanu kaulana e hoʻohaʻahaʻa i ka kolesterol i nā wahine a me nā kāne

ʻO nā meaʻai e hōʻemi ai i ka cholesterol hiki ke hoʻokumu ʻia ma kahi hui ʻana o nā meaʻai like ʻole. I mea e hoʻemi nui ai i ka cholesterol koko, he mea nui e nānā no ka manawa lōʻihi, a ma o ʻeono mau mahina, nā meaʻai kūpono.

I mea e koho ai i ka papa kuhikuhi kūpono loa, pono ke ʻike i ke kauka i nā mea āpau e pili ana i ka mea maʻi: nā hopena o nā hoʻokele, nā maʻi hoʻohui, ʻo ia hoʻi, ka wahine a me nā makahiki. He mea nui ia e ʻike, no ka laʻana, ʻo nā wahine ma lalo o 30 a ma hope o ke 40 makahiki o kona mau makahiki he ʻāpana ʻokoʻa ka metabolic. A ʻo ke kāne, no ke ʻano lā, pono hou i nā calorie i kā lākou papaʻai i kēlā me kēia lā. I ka pili ana o kēia mau mea, ua koho kēlā me kēia papahana kaʻai i kēlā me kēia lā i ka pae o ka palaki i kēlā me kēia lā i nā protein, nā momona a me nā mea hoʻoneʻe.

ʻO ka hoʻohālikelike o ka mea kaulana o lākou e kōkua i nā hoʻomaopopo ʻana i nā ʻano like like ʻole o nā meaola e hoʻoponopono ai i ka cholesterol kiʻekiʻe.

Kōkua kai

A paipai ʻia kahi papa kolalaola Mediterranean no ka poʻe i ka maʻi atherosclerotic, ka maʻi hypertension, a me ka momona kaumaha. ʻO ke kumu o kēlā mau meaʻai ʻo ka nui o ka ʻalā, ka ʻiʻo, ka iʻa a me nā mea ʻala. Eia naʻe, hoʻohui kēia mau huahana i ka maikaʻi a maikaʻi loa i ka kolamu kiʻekiʻe. Ka papa inoa o nā meaʻai i loko o ka meaʻai:

• ʻO nā meaʻala a me nā mea kanu.
• ʻO nā leʻaleʻa maloʻo, e like me feta.
• Aila Oliva.
• Seʻa, mussels, honu.
• Kanaka, keiki hipa.
• ʻO ka waina ʻula i ka hoʻololi ʻana.
• ʻO kahi pōpō palaoa ʻole palaoa palaoa (pitta)
• Nā mea kanu a me nā hua.
• ʻŌmole Helene.
• Nā makepili.

ʻO nā mea momona, lard, sausages, nā mea inu kō me ka paukī e hoʻokaʻawale ʻokoʻa mai ka meaʻai. No ka mea hiki i kēia mau huahana ke hōʻeha i ke kolamu ma ke koko. ʻO kahi hoʻohālike, ua hōʻike ʻia ke papa nei i hōʻike ʻia no ka kolamu kiʻekiʻe, helu ʻia no ka hebedoma:

• No ka ʻaina kakahiaka: ʻo ka pancent lentil ʻekolu mau mea i ʻono ʻia, me ka ʻaona.
• No kaʻaina awakea, ʻai i nā palaʻai i mea kuʻi ʻia me ka mea momona, platter hua a me kahi ʻono me ka ʻōleʻa a me ka tofu.
• Hiki iā ʻoe ke ʻai i ka pāʻina me ka pita, e kāʻili iā ia me nā cubeta feta a me nā pālala (tomato cherry, kukama, ʻelua ʻōmaʻomaʻo).

• ʻO kahi hoʻomaka maikaʻi i ka lā ke kime kīwī a me ka buckwheat zrazy.
• Pāʻai ʻaina ʻaina - nā mea māmā me ka lentils, risotto me nā mea kanu.
• ʻO kahi maikaʻi maikaʻi i ke ahiahi e hāʻawi i ka salmon i hoʻomoʻa ʻia, i kāwili ʻia me ka ʻaila ʻoliva, me nā lāʻau ʻo Provencal.

• ʻAiʻa i ka kakahiaka - ʻōwili, kuke ʻia i ka mea kanu kai.
• I ka ʻaina awakea, ka tuna, kāʻai ʻia me nā lau ʻai, kiki hou i ka wai maʻemaʻe.
• No ka ʻaina ʻaina: huila me ka umauma moa a me ka avocado, i ʻono ʻia me ka ʻaila ʻoliva, pita.

• Nā kakahiaka kakahiaka: ʻo ka hua pā me ka hazelnuts tinu a me nā ʻalemona, hiki iā ʻoe ke hoʻohui i kahi meli liʻiliʻi.
• Ka māmā māmā i ka ʻaina awakea: i mau ʻai me nā hīnaʻi iʻa, kahi pā i kālua ʻia me nā tōmato.
• Ka ʻaina ʻaina: huapalaoa me ka hoʻohui o hoʻokahi hua, ka wai lemon a me ka aila ʻoliva.

• Ka ʻaina kakahiaka: ʻo ka oatmeal ma luna o ka wai, me ka hoʻohui o ka meli a me nā kohi.
• Hāʻawi ia i ka ikehu no ka ʻaina awakea - kālena palū ʻia o nā kihi kiʻala a me ka asparagus me ka waiū waiū, ʻāwīwa ʻia i ka salmon me ka laiki hihiu.
• Nā ʻaina ʻaina: e kāwī i kahi pōpō me nā hua liʻiliʻi a me nā feta, ma kahi pōkā i hana ʻia mai ka palaoa koholā, hiki iā ʻoe ke hoʻohui ʻē aʻe i ka tofu me nā cubes.

• Ka ʻaina kakahiaka: kaʻaila ʻala ʻala, ʻōmaʻomaʻo.
• No kaʻaina awakea - laʻa kāpeti, moa moa me kālala, hoʻokahi pita.
• No ka ʻaina awakea - zucchini me feta i ka umu, pita me ka avocado a me ka ʻaila ʻoliva.

• No ka ʻaina kakahiaka: e ninini i ka pala i hoʻomoʻa ʻia me ka ʻaihala a me ka meli.
• ʻAina awakea: ʻuala ʻaʻa o nā kūmole a me ka chanterelles, moa, ʻala ʻia me ka kāleka, me ka ʻōleʻa momona i ka umu.
• Kaʻaina: Braised wild rice me mussels a me ka honu.

No nā kīʻaha ma waena o nā kīʻaha nui, hiki iā ʻoe ke hoʻohana i nā lā, prunes, raisins, almonds. ʻO ke ʻano meaʻai like ʻole e kōkua i ka hoʻomaʻemaʻe ʻana i ke kolamu kiʻekiʻe, akā e hōʻemi ʻia hoʻi ke kaumaha o ke kino.

Nā papa papa helu 10

Paipai ʻo ka poʻe Dietitians i ka mea i kapa ʻia ʻo ka papa ʻaina pāʻina 10 no nā mea maʻi me nā momona metabolic i loko o ke kino. ʻO kēia kumukūʻai anti-cholesterol kai waiwai o ka 2350 a 2600 kcal i kēlā me kēia lā. Me kēia papa hana, pono e hoʻokaʻawale i ka papaʻai no ka hoʻohana ʻana i ka waiʻona, kofe, teas teas ikaika, kīkoleka. Hoʻohana ʻia ka paʻakai i loko o kēia meaʻai, e ʻae ʻia e hoʻohui iki i ka paʻakai i ka pā i pau.

ʻO ke ʻano o ka kuke ʻana ka mea maʻamau i ka kuke ʻana a me ka palaoa. No ka haʻalele ʻana o ka cholesterol kiʻekiʻe i ka hoʻohana ʻana i nā meaʻai iʻa. Manaʻo ʻia e ʻai i nā liʻiliʻi ʻelima mau lā i kahi lā ma nā wahi liʻiliʻi. Kahi pōkole ma ke ahiahi ma mua o ʻelua mau hola ma mua o ka hiamoe. Hiki ke hoʻopau i nā huahana.

• Hoʻopili i nā mea momona i hoʻonaʻī.
• Nāʻaina palaoa a pau.
• Nā lau salala hou.
• Nā hua manu me ka ʻaʻole hua.
• Nā iʻa: tuna, alemona, kālai.
• ʻO nā mea momona kākā momona, kefir a me ka yogurt.
• Pūnaewele.

Pono e haʻalele i nā huahana aʻe: ʻūpū, ka momona momona, a maʻa mau ʻulaʻula, ka paʻakai a me ka kalapia i nā mea iʻa a me nā mea iʻa momona, ke kō momona ʻO kahi papa laʻana no ka hebedoma, inā he koloka nui kou, e like paha me kēia:

• ʻAi kakahiaka kakahiaka: ʻōwili, hoʻolapalapa ʻia ma 1% waiū, hua pālolo palupalu, kīwī maloʻo ikaika me ka waiū.
• ʻO kāʻaiʻai mua-ʻaʻa pāʻālua: kahi ʻāpana o ka moa iʻa a i ʻole ʻāpala hou.
• ʻAkahi ʻaina: kālele huaʻai me ka palaoa zat, ʻōkohu a me ka zucchini ʻoki ʻia, ʻalapono i ʻole ʻoniʻoki a i ʻole kāhelena me nā ʻano mea kanu.
• Snack: hūkū mai ka honu maʻa, nā nati a me nā hua maloʻo (no ka laʻana, prunes a me nā almonds).
• ʻAiina: ʻaina kīwī liʻiliʻi, kālepaʻa ʻala kō me ka ʻuala, 1 kīʻaha o ka waiū haʻahaʻa.
• I ka pō: 1 kīʻaha kīʻaha momona-free.

I loko o ka hebedoma, hiki iā ʻoe ke hoʻohui i nā ʻano ʻano like ʻole o nā kīʻaha mai nā lau, nā moa manu a me nā iʻa. No nā kīʻaha, e hoʻohana i nā nati, nā huaʻai, e like me ka maiʻa a ʻōpua paha. Hoʻomaopopo ʻia ka papa ʻaina Helu 10 ʻaʻole wale no ka pale ʻana o ka arteriosclerosis, akā no ka hypothyroidism wale nō. Me kaʻai maʻamau no ka liʻiliʻi o ʻehā mau mahina, hiki i ka nui o ka cholesterol kiʻekiʻe ke hoʻemi.

ʻO kaʻaiʻai haʻahaʻa

No ka hoʻohaʻahaʻa i ka kolamu kiʻekiʻe, hiki iā ʻoe ke hoʻohana i kaʻai haʻahaʻa-haʻahaʻa. ʻO kona hoʻākāka ʻana ka liʻiliʻi o ka hoʻohana ʻana i nā meaʻai aʻai i ka momona.Pēlā, e hoʻoponopono ke kino e hoʻokuʻu i ka nui aʻe o ka ikehu mai ka momona a me nā protein. I ka manawa like, hoʻomaka ka nui o ka hoʻohana ʻana i nā mālama koleka. ʻO kēia kaʻina hoʻēmi i nā cholesterol koko kiʻekiʻe.

ʻO nā huahana i wehe ʻole ʻia me ka papa inoa pākahi haʻahaʻa:

• ʻO ka palaoa pulu, ʻaila keʻokeʻo.
• Kālā a me ka fructose, ka meli.
• Ka inu wai momona a me ka wai momona.
• Kahiki a me ka ʻuala.
• Holo i ka waiū.
• Nā hua ʻala e like me nā hua waina.

Pono nā holoholona o nā holoholona, ​​e like me ka iʻa, nā huaʻai wai, nā mea momona haʻahaʻa, pono i nā mea nui i ka meaʻai o kēlā me kēia lā. Manaʻo like paha kēia ma ka papa haʻahaʻa haʻahaʻa loa no ka pule:

• Kāwīleʻe keʻokeʻo ʻūpī me nā ʻokiʻoki a me nā kamato
• Hoʻokomo i ka moa i ka momona a me ka brussels. ʻElua mau palaoa kālua
• Pōʻala
• Hoʻokomo ʻia ka veal me ka'īpika pepa.

• ʻO nā peni pīpī me ke kefir a me nā mea ʻai kuke, nā kīloi.
• Pepeiao pepeiao. ʻElua mau puna o ka palaoa ʻoi.
• Kāpau ʻala
• Hoʻokomo ʻia ka moa mikia me ka bay.

• ʻO nā Cheesecakes me nā momona kulekele momona.
• Hoʻokomo ʻia ka huluhulu Buckwheat ma luna o ka wai a me ka ʻōpala i kālua ʻia.
• ʻAukala
• ʻO ka moa moa.

• Whailaluhi.
• Kāhu maʻa me ka umauma moa. ʻElua mau palaoa iʻa.
• Hāpai hapa.
• Laiki kāhea ʻole. ʻOkiʻoki mai ka zucchini a me ka ʻōpala i hoʻomoʻa ʻia, ʻōmala maikaʻi.

• Hoʻokahi hua moa i hoʻomoʻa ʻia i pīpī ʻia me ka kōhi kō.
• ʻO ka iʻa iʻa ʻia i loko o kahi pāʻaiʻai māmā.
• Kiwi a ʻaule paha.
• Keliʻi ʻia, kālai ʻia i loko o ka ʻuala. Nā ʻōwili pipi. ʻEkō hua.
• Ma mua o ka hele ʻana e moe - he aniani o kefir.

• Kālehu i loko a me nā kekona kūlohelohe.
• ʻO nā kekela hipa hipa launa, a me nā kukama.
• ʻLelo ʻaka a ʻula paha.
• Kaʻa wai. Arugula huila me ka aila ʻoliva.

• Hoʻokomo ʻia me ka umauma moa.
• ʻO Turkey fillet i kālai ʻia me ka broccoli.
• ʻO kahi ipu o ka 1% kefir.
• Hoʻokani ʻia me ka huaʻai (ka ʻoliki, zucchini, nā pepa pepa).

ʻO ke nānā ʻana i kēia meaʻai, pono ʻia e lawe i ʻelua mau wai o ka wai i kēlā me kēia lā. I nā wahine, hiki i kahi manawa o ka umauma a me ka hapai ke hiki ke lawelawe me ka contraindication i ka haʻahaʻa haʻahaʻa kaleka. Hiki ke mālama maikaʻi ʻia ka cholesterol me ka nānā ʻana i ka manawa kūpono me ka hoʻoponopono ʻana i ka meaʻai. He aha kāuʻai e pono ai e hahai i ka hopena o kāu kauka ma hope o kahi kikoʻī kikoʻī o kāu mōʻaukala olakino.

Mea ʻai Paleo

ʻO ka papa paleo nā huahana a nā kūpuna a mākou i hoʻopau ai ma ka Age Stone ma mua o ka hoʻomohala ʻana i ka mahiʻai. ʻO kahi lehulehu ka nui o nā kahu holoholona i ke kumu o nā meaʻai prehistoric. I kēia hihia, hoʻohana ʻia nā calcium a me nā momona i ka papaʻai no ka liʻiliʻi. ʻO ka huahana nui ka ʻai, aia ka protein o ka holoholona. ʻO ia ka mea e hoʻomaikaʻi nei i nā kaʻina metabola a kōkua i ke kaohi ʻana i ka momona o ka momona nui.

Hoʻohana ka Paleo-meaʻai i ka hoʻohaʻahaʻa i ka cholesterol i loko o ke koko, no ka hoʻemi ʻia ʻana o ka ʻai ʻana o nā momona holoholona. Hoʻomaopopo ʻia e ʻai i kēlā me kēia mau hola ʻelima, ma kahi o ʻekoluʻai i ka lā. ʻO nā huahana nui i ʻae ʻia:

• ʻAiʻai a me ka moa i ʻole ka momona.
• ʻAi kai, iʻa.
• 'Olo: oliva, linseed, sesame.
• ʻO nā ʻōpū, nā huaʻala a me nā hua ʻole me ka mālama wela.
• Nā huaʻala hou, nā lau a me nā hua.

ʻO ka Sugar a me ka paʻakai, nā keki a me nā cereals, nā huahana wai momona, nā mea kanu me ka starch (pateta, kamato momona) kahi i haʻalele ʻia me ka meaʻai. Hoʻomaopopo ʻia e hoʻohana i nā huahana i ka nui a i ʻole ma hope o ka mālama wela. ʻO kēia ʻano kīnā e kōkua e pale i nā kahe koko mai ka cholesterol a me ka hoʻopili plīpī. Hiki ke hoʻihoʻi ʻia ka kiʻekiʻe hoʻonui o ka lipoproteins haʻahaʻa haʻahaʻa, i lalo o nā kumumanaʻo o ka maʻi pale-ʻai.

Hoʻokumu ʻia nā Ketodiet i kahi koena kalaiwa liʻiliʻi. I kēia mea, hoʻomaʻamaʻa ke kino e hana i ka nui o ka ikaika mai ka momona a me nā protein. ʻO kēia meaʻai me ka cholesterol kiʻekiʻe e kōkua i ka liʻiliʻi o ka lipoproteins haʻahaʻa haʻahaʻa. I ka manawa like, loaʻa ka hoʻonuiʻana i ka pae o ka koloka "maikaʻi" maikaʻi.

Ma hope o kahi meaʻai ketogenic, hāʻawi i ka berena, kō, hānai, nāpala, nā mea momona.Me ka nele o nā haʻalulu, hoʻomaka ke kino i ka uhai ʻole i ka mālama momona.

Kahi like ia meaʻai me ka ʻai haʻahaʻa. Ke koho ʻana i ke ʻano kūpono, pono ʻoe e hoʻohana i kēia mau lula:

• Ka ʻaina kakahiaka: e hoʻāʻo e hoʻopau i ka 15 g o kālaiā i ke kakahiaka. Hiki i ke kumu ke kīkī a i ʻole nā ​​mea ʻai paha. Hoʻonohonoho ʻia e ʻai i ka omelet i ka aila oliva me nā tōmato, e hoʻohui ai i ka palaoa me ka bran. Hōʻike kaloli - 500-600 kcal.
• I ka ʻaina awakea, pono ʻoe e kāpīpī i ka momona. Hoʻomaopopo nā Nutrist i ka ʻai ʻana i ka ʻai me ka hīnaʻi moa (me ka ʻuala ʻole, ka anai). E hoʻomaopopo ʻo ia ka pili ʻana o ka kolamu nui i ka hoʻohana ʻana i ka wai kalapu. I ka lua, hiki iā ʻoe keʻai i ka laiki brown me ka umauma a me kahi pīpī.
• Pono ka pāʻina o ka ʻaina i kahi pakeneka kiʻekiʻe o nā protein a me nā fiber. ʻAno ka momona ʻaʻa a hipa paha, veal a me nā lau ʻomaʻomaʻo. ʻOi aku ka maikaʻi e hoʻomoʻa i ka ʻai, a mai ka lau ʻai i hana i ka huehue me kahi ʻaʻala o ka aila ʻala.

Kuhiʻia i ka papa ketogen, hana ke kino i kahi ʻano "pilikia", aia i kahi kūlana ketosis ma muli o ka hana o nā kino ketone (nā huaʻa o nā momona momona). No laila, pono ka nānā ʻana i nā lāʻau lapaʻau i ka wā o ia ʻano meaʻai. ʻOiai ke pili ana i ka hopena pili, ʻoi aku ka nui o ka kolala i ka wā o ka keto-diet.

Ma ka papahana o Elena Malysheva ma Channel One (ʻokoʻa i lalo), ʻōlelo lākou he mea paʻakikī ke kōkua i ka ʻai ʻana e hoʻohiolo i ka cholesterol a ʻōlelo i ka lawe i nā statins. He ʻōlelo i kūlike loa. He nui nā poʻe kauka a me nā loiloi e ʻae maikaʻi ʻole.

Paule Kaʻai ʻAlepe ʻAmelika

Ua hōʻiliʻili mua ʻia ka mea ʻai na Dean Ornish, ke kauka pilikino ponoʻī a Bill Clinton. A ka mea e hilinaʻi ma luna o ka mana paʻa o nā momona i hoʻopau. ʻAʻohe ʻia i kahi lā ma mua o 20 mau momona o ka momona. Hōʻikeʻia kēia meaʻai inā hōʻike ʻia ke kanaka me ka hyperlipidemia, atherosclerosis a me nā momona. ʻO kaʻoiaʻiʻo, mea kanu mea. Hōʻike kēia meaʻai i ka nui o ka pakeneka o nā mau aʻe i nā meaʻai i hoʻopau ʻia.

Pono e hoʻohui i ka mea ʻai o ka Orani me ka hoʻomaʻamaʻa kino, ka hana kino. ʻO ka kaulike o kēlā me kēia lā he mau momona, nā protein a me nā mea kākoki i ka 10, 25, 75%, ma kēlā. Nā huahana huahana:

• Nā lauala, ʻona ka uliuli.
• Lente nā pīni, pi, pi.
• Apana a ʻo nā pears.
• ʻO ka palaoa ʻo Buckwheat i hana ʻia mai ka palaoa, palaoa, a me ka laiki.

E hoʻohana i nā hua hua, nā hua paʻakai, nā kāʻei, a me nā kuki maʻalahi. Pono kūpono ia e hoʻokaʻawale i ka ʻai ʻulaʻula, nā huahana mai ka puff a me ka pata pāhuʻi, ka pata, mayonnaise, ʻoliva, nā iʻa, nā hua.

Hiki i kahi papa kuhikuhi no ka hebedoma ke hoʻonohonoho ʻia e like me kēia.

• Ka ʻina kakahiaka: ʻo ka waiū chicory, hoʻokahi kīʻaha o ka palaoa bran i hoʻohui ʻia i ka haʻalulu.
• ʻAina awakea: mau ʻuala nui i kālai ʻia me nā tōmato, kahi mau mākala o nā kukama, nā mea kanu a me ka lōpele Iceberg, a ʻō ʻoma.
• Snack: nā apricots a i nā plums (3 pcs.), Nā hua momona e ae, nā keke a hoʻokeo haʻahaʻa.
• ʻAiina ʻaina: ʻelua mau pōloli wholemeal, he ʻele a i ʻole paha, ka spaghetti palaoa durum, kāpīpī ʻia me ka waiū momona haʻahaʻa, ʻo kā Berry compote.

• Ka ʻaina kakahiaka: ʻo ka wai momona i kāwele ʻia, ka paila palaoa me ka waiū momona koʻikoʻi, kahi aniani o ke kefir.
• ʻAina awakea: nā pīni me nā pōpoki a me nā kēpiki, kahi huiki me nā tōmato, kāloti a me nā kukama, kūpaʻa ʻia me ka ʻaila ʻoliva.
• Snack: ʻōpala, palaoa palaoa.
• ʻAno ʻaina: ʻelua ʻāpana o ka palaoa bran, hapalua ʻokoke o ka ʻeke, nā pīpī i loko o ka ʻōpala me ka mauʻu a me nā kāloti, kaʻaila ʻala.

• Ka ʻaina kakahiaka: cafe kape, kahi kīʻaha o ka granola, me nā hua ono a me ka waiū momona momona.
• ʻAina awakea: ʻāhu me nā ʻāpana o ka pauka a me ka spinach, couscous me nā lau ʻai, vinaigrette me nā ʻoka ole.
• Snack: he aniani o ke kefir, nā kuki momona haʻahaʻa.
• ʻAi ʻaina: ʻeha a ʻāpala i kālai ʻia me nā aniani a me nā kāloti, kahi kīʻaha o nā hua kū iʻa, waʻa ʻili.

• Ka ʻaina kakahiaka: ka hua pomegerane, maukuhī a me nā pancakes squash.
• ʻAiʻaina: broccoli a me kaʻaila huki, asparagus stewed me ka laiki a me ka moa.
• Snack: kākākī palu pōkole momona me ka yogurt, oatmeal kuki.
• ʻAiina: kāpī ʻia me ka kaloti a me nā ʻoliki, kekahi hua o kāu makemake, e hoʻohui mai i ka currant.

• Ka ʻaina kakahiaka: ka wai ʻai, nā hua ʻai palaoa.
• ʻAina awakea: ʻelua ʻāpana o nā iʻa iʻa, kālai laupili ʻole me ka hoʻohui ʻana i ka waiū a me kahi ʻāpana liʻiliʻi o ka pata.
• Snack: kahi kīʻaha o kefir low-fat, a ʻōmaʻomaʻo.
• ʻAi ʻaina: asparagus a me nā ʻeke mākeke ʻaʻa, ʻawa palupalu.

• Ka ʻaina kakahiaka: ka waiū chicory, kekeahi moʻo moʻo moa ʻaina me ka meli.
• ʻAina awakea: ʻo ka ʻāpala i hoʻolapalapa ʻia me ka pala lau nui a me ka paukena, ʻona wai.
• Snack: ʻos puding, palaoa multi-cereal.
• Ka ʻaina ʻaina: ʻelua mau kāpeti kīwī me ka laiki a me ka hoʻopiha lau ʻana, ka wai wai.

• Ka ʻaina kakahiaka: kahi ʻāpana o ke kōkā kōpaʻa casserole me nā kīhā, chicory.
• ʻAina awakea: 2 ʻokiʻoki o kaʻaila a me nā kāloti, laiki.
• Snack: 3 cheesecakes bako, ʻono wai ʻona.
• ʻAi ʻaina: nā ʻāpala i hoʻopuni ʻia me ka kolo moena a me nā apricots maloʻo, kaʻaila chamomile.

ʻO ka hoʻonui ʻana i ka kolamu me ka paʻa paʻa i nā Canons o kēia meaʻai e hiki ke hoʻi i nā maʻamau. He mea nui loa ka hana maʻamau a me ka kāohi ponoʻī e hoʻokō ai i kahi hopena.

Ka wā hoʻomaha

No ka hoʻohaʻahaʻa i ka kolamu koko, hoʻohana ʻia ka pōkole therapeutic. Hiki iā ia ke mālama i ka cholesterol kiʻekiʻe i kahi papaʻai me nā mea ʻokoʻa o ka wī a piha: inā i ka hemahema o ka ʻai, hoʻomaka ke kino e hoʻohana i nā waiwai kūwaho lipoprotein i mea e loaʻa ai ka ikaika no ke ola. Ma hope o 12 mau hola o ka pōloli, kolesterol, ma ke ʻano he kumu ʻokoʻa hou aku, e hoʻomaka i ka hoʻokuʻu ʻia i loko o ke koko a māhele ʻia i ka ikaika.

ʻO ka hoʻohālikelikeʻana i ka wikiwiki o ka wikiwiki mai ka cholesterol no kahi hebedoma:

ʻO ka lā mua - ke pīhoihoi wale i ka ʻōpū a me nā wai kāloti i hoʻoheheʻe ʻia me ka wai 1: 2. I ka lā lua, hiki iā ʻoe ke inu i ka wai me ka hoʻoinu ʻole ʻia me ka wai. I ka ʻaina awakea, hiki iā ʻoe ke ʻai i ka wai he 50 g o nā kaloti kō. I ke kolu o ka inu - inu i ka hua waina-ʻapala a me nā wai momona. Māleʻa i hoʻokahi haneli haneli o nā lau masiki, a ma mua o ka wā moe - kefir.

I ka lā ʻehā a me ka lima, e hoʻohui i nā mea kanu huaʻai a me nā hua, a i ka pō - e hoʻohui i ka curd māmā. I ka lā ʻeono a ʻehiku hoʻi, pono ke kuke o ka ʻaina kakahiaka i nā mea kanu ʻai a me nā hua, a no ka pāʻina a me ka ʻaina awakea, ʻai i ka kano kahi i kāwī ʻia ai mai ka millwheat a i ʻole millet. Hiki ke mālama ʻia ia ʻano mea paʻakikī ma hope o ka nīnau ʻana i ke kauka a ma lalo o ka mākaʻi ʻana o ka lāʻau lapaʻau. E hoʻoponopono i nā kolamu kiʻekiʻe, pono ia i ka wā maʻamau i ka papa o ka wikiwiki therapeutic.

ʻAʻole mea maʻalahi ke koho i ke koho ʻana me ka kolamu kiʻekiʻe - pono ia e aʻo au i nā kikoʻī āpau i nā hiʻohiʻona o ke kino o kekahi kanaka. He mea nui ia e noʻonoʻo i nā maʻi concomitant, ka wahine, nā makahiki. ʻO kahi papa kuhikuhi wale nō kahi hoʻoponopono kūpono e pale i nā hopena ʻino o ka hypercholesterolemia.

Diet no nā kolamu kiʻekiʻe i nā wahine

Pono ka wahine kūpono e nānā pono i ko lākou olakino. Inā i ka wā ʻōpio ua hana maʻamau ka ʻōuli o ka wahine o ka wahine, a laila ke hoʻokokoke ʻana i ka manawa o ka hoʻomaka ʻana o ka menopause, a me ka nui o ia ka nui. A laila he mea nui loa ia e pākuʻi i nā hōʻike a hoʻoholo i kahi pono ʻoe e hahai i kahi meaʻai me ka kolamu kiʻekiʻe. Aia paha nā moku i ke kūlana kūpono loa, ʻaʻohe kumu no ka hopohopo.

Inā ʻaʻole i hōʻike ʻia kahi hōʻike maikaʻi loa, a laila e lilo ka papa anti-kolesterol i kāu papaʻai maʻamau maʻamau, ʻae ʻia i kahi manawa hana hoʻoponopono iā ia i ʻole hōʻāhewa ʻia kāna mau kuʻina, akā ʻaʻole hiki iā ʻoe ke leʻaleʻa iā ʻoe iho me nā meaʻai i pāpā ʻia i kēlā me kēia lā. Ma hope o 1-3 mahina o kāna hoʻohana ʻana, e nīnau hou ke kauka i ka wahine e hana i nā hoʻokolohua a hana i nā hoʻoponopono hou ʻana i ka hoʻolālā o ka meaʻai inā pono.

Diet no nā kolamu kiʻekiʻe i nā wahine

Pono e hoʻolālā ʻia kahi hoʻolālā ʻai kanaka e pili ana i nā 4 mau loina kumu.

• hoʻemi i ka hoʻopau ʻana o ka ʻulaʻula i ka 100 g i kēlā me kēia lā,
• hōʻole i nā meaʻai palaoa,
• hoʻopau i nā mea ʻai a me nā huaʻai, nā meaʻai e hoʻohaʻahaʻa i ka kolesterol e hiki ai iā lākou ke ʻai.
• Ka hōʻole ʻia o nā huahana semi-hoʻopau, nā momona momona, confectionery, hua ʻoli.

Ke hoʻohana nei i kēia mau loina, hiki i kahi wahine ke hana i kahi papaʻai a maikaʻi loa, no ka mea ʻo ka papa me ka kolamu kiʻekiʻe e hiki ai iā ʻoe ke ʻai i nā kīʻaha, nā mea kumu a me nā mea momona. ʻO ka papa o ka momona momona i loko o nā huahana e kōkua i ka hoʻoponopono ʻana i kēia pilikia .. Ma hope o ka hoʻoiho ʻana, hiki iā ʻoe ke koho wale i nā mea i manaʻo ʻia a palekana hoʻi no ka olakino ma ka hale kūʻai.

Diet no nā kolamu kiʻekiʻe i nā kāne

Kohu ʻia nā ʻelele o ka wahine ikaika e nānā mau i ke ʻano o nā moku koko mai ka 30-35 mau makahiki. Hoʻomaka ia mai kēia makahiki, ʻo ka hiki ke mālama i nā loina o ka meaʻai kūpono e lilo i kumu nui o ka mālama ʻana i ke olakino nui loa. ʻO ke ʻano o nā pōkole i loko o nā kīʻaha koko o ke kanaka ke alakaʻi i ka hoʻomohala ʻana i ka atherosclerosis, hōʻemi ʻana i ka ʻōpū o ka naʻau. Loaʻa ka hopena o ka puʻuwai puʻuwai me ka clogging o nā capillaries, veins a me nā ʻalohilahi i nā manawa pinepine.

ʻO ka mea iʻai ʻia no nā kolamu kiʻekiʻe o nā kāne, ʻaʻole pono e kumu i nā manaʻo e ʻike hou lākou i ka leʻaleʻa o ka ʻai ʻana a ʻaʻole e hiki iā ia ke ʻai i nā kīʻaha huina a i ʻole nāʻaʻī a i nā porridges kūleʻa wale nō. Hoʻololi ʻia ka papa ʻaina, ka hoʻohui ʻana o nā ʻano ʻāpana ʻulaʻula, nā mea, nā ʻuala, ʻoiai ʻo kekahi mau huahana e waiho mau loa ia.

Meaʻai no ka hoʻohaʻahaʻa i ka cholesterol i nā kāne

ʻO nā lula kumu no ka hoʻokumu ʻana i kahi papa kiʻi no ka wahine ikaika loa, pili pū ka lua me nā loiloi o ka meaʻai no ka wahine. ʻAʻole hiki iā ʻoe ke ʻai i ka ʻai a me ka momona, ka hua manu, pono ʻoe e hoʻomaha i ka ʻai ʻana i nā ʻula ʻulaʻula i 120 g i kēlā me kēia lā. ʻO kahi meaʻai e hoʻohaʻahaʻa i ke kolamu koko hoʻāʻo e hiki i ke kāne ke:

1. ʻO nā ʻano āpau āpau, akā hoʻohālikelike i ka nui o kēia huahana o 100 g i kēlā me kēia lā.
2. Alika - ʻulaʻula a ʻulaʻula paha, brandy a vodka paha, ʻae ʻia nā kauka e inu.
3. ʻO ka ʻiʻo keʻokeʻo.
4. ʻO ka iʻa, nā huaʻai, nā mea kanu i kekahi ʻano.

Ma hope o ka loiloi ʻana i nā koho no nā hoʻolālā meaʻai, e maopopo ana ka ʻelele o ka male ikaika ke ʻano o ka ʻai me ka cholesterol kiʻekiʻe, ʻaʻole weliweli loa iā ia, a loaʻa iā ia ka leʻaleʻa o nā meaʻai maikaʻi ma lalo o ka ʻai me ka meaʻai wikiwiki. Aia ma lalo iho kekahi mau papa meaʻai meaʻai, mai ka maʻamau ʻole i ka sparing, ma ke koho ʻana i kekahi o lākou, e hoʻomaikaʻi hou i kou ʻano maikaʻi a ʻaʻole ʻoe e loaʻa i ka pōloli.

Meaʻai no ka cholesterol - he aha kaʻu e ʻai ai?

Hoʻokomo ʻia i ka papa kuhikuhi a ka kauka kauka kauka kau inoa he papa inoa o nā meaʻai i ʻae ʻia. Kālai ʻia kēlā me ka ʻai kiʻekiʻe. Hoʻoholo ka kauā o ka kaloli o ka meaʻai i ke kauka, e kau ana i ka paona a me ke kiʻekiʻe o ke kō koko. ʻO nā huahana a pau no ka hoʻohaʻahaʻa i ka kolala hiki ke hoʻolapalapa, ʻānai ʻia a ʻaole ʻole. ʻAʻole kuke ʻia nā lau ʻaiau, a me nā huaʻai. Wahi a ka papaʻai, hiki iā ʻoe ke ʻai:

• iʻa ʻula
• kiniani
• nā mea kanu a me nā hua
• nā ʻōpala
• iʻa keʻokeʻo
• nā huahana pāoʻi me nā momona momona a hiki i ka 5%,
• wholemeal roti or cereals,
• ʻōpū.

Meaʻai no ka hoʻohaʻahaʻa i ka cholesterol - keʻano o nā pule hebedoma

E nānā kākou i kahi hiʻohiʻona o kahi hoʻolālā meaʻai maʻamau no kekahi kanaka me ka nui o ka paona, a me ke kō o ke koko maʻamau. ʻO ka papaʻai i kauoha ʻia e ke kauka no ka cholesterol me kahi papa inoa nui no ka lā e hōʻike i kahi ʻano ʻano, no laila, hiki ke hoʻololi ʻia nā koho no ka meaʻai i kēlā me kēia lā. Hoʻoholo ʻia nā lawelawe ma muli o ke kaumaha o ke kanaka a me ka ʻikepili caloric o ka pāʻai i kēlā me kēia lā, pono ʻoe e alakaʻi i ka hoʻoholo ʻana i kou ʻano kuʻuna ma o ke kumu - 45-50% carbohydrates, 35-40% protein, 15-20 - momona.

Diet no ka papa helu papa palapona no kahi hebedoma

Aia ma lalo kahi papa ʻai 7-lā. I ka makemake, hiki iā ʻoe ke hoʻololi i kēlā me kēia lāʻai i nā lā i nā wahi, hana ʻole ʻia kēia. Paʻai no ka papa kuhikuhi kolesterol menu:

1. Pōʻakahi: omelette o 2 mau mea aʻa o ka palaʻa ʻana, kālena lauala, ka mea ʻai ʻole me ka ʻiʻo, ka palaoa kuke a me ka zucchini, ʻāpala, ka iʻa me nā kukama.
2. Poalua: kākāʻau sima i ʻai, nā hua, nā iʻa moa, ka ʻoki ʻana i ka huapalaoa, ka palaoa kuke, ka waiū i hoʻomoʻū ʻia, ʻāpala ʻia me ka iʻa.
3. Poakolu: oatmeal, nā huaʻala, nā iʻa iʻa, nā ʻuala a me ka ʻuna a me ka laila kukala, nā huaʻai, ka umauma moa me ka laiki.
4. Poaha: nā huahana kīwī, ʻaila huaʻai, ʻai ʻai manu ʻole, ʻaila ʻaʻa, nā ʻōmato hou, nā hua, ka iʻa ʻaʻala ʻulaʻula a me ka ʻū.
5. Pōʻalima: meaʻai kīkī liʻiliʻi, nā huaʻala a me nā hua ʻai, ka laiki lentil, iʻa iʻa ʻia, kālena hua ʻai, ʻaila kuke ʻia me ka ʻuala a me ka ʻōkō.
6. Poaha: maukō a me ka ʻāpala, ʻaila, ʻokiʻoki ʻoki pāpaʻi, kālala huala, ʻūlū, nā hua, ka iʻa ʻaʻakai kai, kukama.
7. Lāpule: semolina kahi waiū me ka meli, ka ʻākala a me nā nati, ka maiʻa ʻono, ka umauma moa, ka ʻūlū hua ʻai, ka huina hua, ka iʻa a me ka casserole ʻuala.

He kūpono nā papa hōʻike i kūpono no nā kāne a me nā wahine, hiki ke hoʻohana ʻole ia, a hiki iā ʻoe ke hana i nā hoʻoponopono, ke nānā nei i kou makemake. Inā ʻike ʻoe inā maʻa ka loli o kaʻai, e hoʻomau maikaʻi wale ana kou ola, e nīnau aku i ke kauka, pono paha ʻoe e noʻonoʻo hou i kāu papaʻai.

He aha nā mea e pono ʻole ai i ka ʻai inā hoʻokiʻekiʻe ʻia ka cholesterol?

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 atherosclerosis kahi maʻi lōʻihi ma muli o ka hoʻonui ʻia o ka kolamu (kolesterol) i ke kino o ke kanaka, i kahi e waiho ai i nā ʻano pākeke ma nā paia o nā kīʻaha koko.

ʻO ke kumu no kēia hoʻonui: ʻo ka hoʻonui ʻia ʻana o ka kolamu mai ka meaʻai, ʻo ia ka nui o ka hoʻokumu ʻana i ke kino, i hoʻokaʻawale i ka hoʻonui ʻana i ka koloka mai ke kino.

He aha nā meaʻai e pono ai ke pale ʻia?

ʻO ka Hypercholesterolemia kahi kumuhana o ka kolamu a me nā paʻakikī o ka paʻakikī i loko o ke koko. ʻAʻole hoʻonui ka ʻai o kēlā me kēia lā i kēia mau waiwai i ka wai o g 0.5. Ua hōʻike ia me ka ʻepekema ʻo 0.1 g o ka kolamu i loaʻa me ka ʻai e hoʻonui i ke ana i ke koko ma o 10 mg / dl.

Loaʻa ka Cholesterol i nā nui ma nā huahana holoholona. Inā loaʻa i kaʻai a kekahi kanaka ka nui o kēlā mau meaʻai, a laila e piʻi ke kiʻekiʻe o ke kolamu o ke koko.

ʻO ka hoʻonui nui o ka nui o nā momona saturated ʻoi loa ka mea ʻino no ka mea hiki i ke kino ke hana iā lākou ma luna o kona iho.

Maʻa mau nā momona momona o nā momona i nā meaʻai e loaʻa ai nā waiwai ʻē aʻe i ʻoi aku ka waiwai a pono no ke kino (mau mea momona, nā huaora, nā mea pena), no laila hiki ʻole iā ʻoe ke hōʻole i ke hoʻohana ʻana. No laila, me kahi kiʻekiʻe o ka kolamu ma ke koko, pono pono e haʻalele, akā e hoʻēmi nui i ka ʻai ʻana o nā huahana o ka momona o ka holoholona, ​​ʻo ia hoʻi:

• ka ʻai a me ka hoʻowahāwahā:
  • ʻai momona (pipi, ʻaʻa),
  • sausages, ham, sausages (ʻaʻole hiki ke ʻai ʻia kēia huahana maikaʻi loa!),
  • offal (whatu, ate, utuka),
  • momona manu (ducklings, goose),
  • mauʻa maloʻo ikaika,
• iʻa nā huahana:
  • nāʻaʻa momona momona (cod, stabilgeon, stellate stabilgeon),
  • nā iʻa iʻa (sprats, cod ate),
  • mau wai ikaika,
  • caviar lahilahi
• huaʻakika hua
• huahana waiwai:
  • pata (ma ke ʻano maʻamau),
  • ʻona, ʻona ʻona,
  • waiū piha
  • paʻakiki i ʻole
  • hau kalima.

Hoʻopili i nā huahana e loaʻa ai ka momona, ʻaʻole hiki ʻoe ke ʻai i ka nui o nā hanu ma kahi o ke ʻano maʻalahi o ka glucose (glucose): nā kō, ke kō, ke kuhi, nā ʻupena, kalima waiū. Pono ʻoe e ʻai i nā cereals mai nā cereals i loaʻa nā ʻano lolo (ma ke ʻano semolina, laiki). Noi ʻia ke hoʻemi ʻana i ka ʻai ʻana o nā ʻano keʻokeʻo keʻokeʻo, e kaupalena i ka nui o ka paʻakai.

E hōʻemi a hoʻomaʻamaʻa i kou leʻaleʻa, pono ʻoe e hāʻawi i nā meaʻai meaʻai, nā manawa manawa, nā kipi, nā mea mayonnaise, nā aniani a me nā pickles, inu i nā kīʻaha paʻakikī (kofe, kī).

ʻO nā huahana Hoʻolālā Cholesterol

No ka hōʻemi ʻana i ke kolamu o ke koko hoʻokiʻekiʻe ʻia, pono kahi kīpī a kekahi kanaka me ka liʻiliʻi o ka momona.I mea e hōʻoia pono ai i kahi meaʻai holoʻokoʻa, pono ʻoe e hoʻokomo i loko o nā mea iʻai i nā mea momona pono (polyunsaturated fatty acid, fatty amino acid, vitamine, trace element). I kēia hopena, pono ʻoe e ʻai i nā kīʻaha i lawa nā mea e pono ai nā mea like ʻole. Nā huahana huahana ʻoiwa:

• aila ʻaila ʻaila (ʻāpala, palaoa, linseed, ʻoliva),
• nā huaʻai haʻahaʻa haʻahaʻa (pipi, veal, poultry fillet),
• iʻa a i ʻole i ʻāpala ʻia iʻa a me ka wai iʻa:
  • iʻa nā iʻa momona haʻahaʻa (perch, pike, pike perch),
  • ka lawaiʻa (nā ʻeke, nā pū, nā ʻeliaka, nā ʻameka),
  • moana kale,
• nā lau i loko o ka hou, ka maloʻo, ka kuke ʻia, ka ʻāʻī a me ka ʻano ʻai, akā ʻaʻole palaoa.
• nā huaʻai a me nā huaʻai i nā puka maka a me ka maloʻo, ma ka ʻano o nā compotes, jelly, jelly,
• huahana momona-momona a me nā waiū waiu-momona (kāmole-momona free cheese, kefir, fermented milk milk, yogurt),
• ka palaoa (buckwheat, oat, barley),
• Rye berena, me ka bran, mai ka palaoa wīwī.

Hoʻokomo nā lipids i nā hana metabolic āpau o ke kino, no laila pono ke ʻai kekahi kanaka i nā meaʻai i loko o lākou. Me ka hoʻohaʻahaʻa ʻana i loko o ka hoʻokomo o nā loina i loko o ke kino, hiki ke loaʻa ka hilahila metabolik.

Inā hōʻemi nui ka huina o ka momona, hiki ke hoʻokaʻeha i nā momona momona unsaturated.

I mea e pale ai i ka emi ʻana i kā lākou papaʻaʻai me ka meaʻai, pono ia e hoʻopili i nā momona ʻai, nā iʻa a me ka wai i loko o ka papa o kēlā me kēia lā.

ʻAʻole pololei ka loaʻa ʻana o nā momona momona i ke kūlohelohe. No ka hoʻohālikelike ʻana, ʻaʻole i loaʻa nā aila ʻaila huaʻai ka arachidonic acid, akā ua waiwai nui i ka linoleic acid. ʻO nā momona o nā holoholona, ​​i ka liʻiliʻi, loaʻa nā linoleic acid, akā he nui ka nui o ka arachidonic acid. No laila he mea nui ia e hoʻokaʻawale i nā ʻiʻo holoholona a pau, akā e hoʻoponopono wale ʻia i kā lākou intake.

Hiki ke hoʻopau i nā momona momona i ka hoʻokaʻawale ʻana, no ka mea lawe ʻia ka lecithin mai ka aila i ka wā hoʻoilo.

Hoʻokomo ʻo ia i ke synthes o nā lipoprotein paʻakikī e paʻa ai i ka cholesterol a ʻaʻole e ʻae iā ia e noho paʻa i nā paia o nā kīʻaha koko.

ʻO ka momona o ka iʻa kai momona i nā momona momona polyunsaturated, kahi i hiki ai ke hoʻohaʻahaʻa i ka kolamu koko. Hoʻonui ka polyunsaturated fatty acid i ka elasticity, e hoʻemi i ka paila o nā pā o ke koko, a hoʻomaikaʻi i ka paio waiwai.

Hoʻohana ʻia ka hoʻohana ʻana i nā mea kanu, nā hua ʻai a me nā huaʻai ma muli o ka nui o ka pectin a me nā gluten (wai-hoʻelima wai-wai) i loko o lākou, me ia ka mea e hōʻemi ai i ka kaila o ke kolamu ma ke koko.

Hoʻokomo i ka mea kanu i ka ʻōpū o ka puʻuwai, e hoʻomehana ana i kona nalo ʻana, hoʻopili i nā ʻano mea like ʻole, me ka kolamu.

E kiʻi i ka nui o ka fiber mea kanu i kēlā me kēia lā, lawa ia e inu wai wai mai ka 500 g nā huaʻai i kēlā me kēia lā. Inā ʻoe e hoʻopau i luna o 15 g mau mea kanu o ka lā i kēlā me kēia lā, ʻaʻole hiki iā ʻoe ke hoʻonoho wale i ka hana o ka ʻawaʻawa, akā hiki nō hoʻi ke kāpae pono i ka nui o ka kolamu.

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 ka huahana susu ka nui o ka lecithin. ʻO Lecithin kahi antagonist kolesterol. Inā inu ʻoe i ka waiū a me nā huahana o ka waiū, hiki iā ʻoe ke pale i ke kino mai ka atherosclerosis.

Hoʻololiʻa nā huahana o ka waiʻai i nā pono o nā puʻuwai, e hoʻonui nei i ka pae o ka excretion kolesterol. ʻO ka Methionine a me ka choline he mau aʻa amino nui e loaʻa ai ka hopena lipotropic. No ka hōʻemi i ka cholesterol koko, hiki iā ʻoe ke hoʻonui i ka meaʻai me nā cereals e loaʻa ana iā lākou (oat, buckwheat).

ʻO ka papaʻai i kā mākou'āina kahi mea maʻamau ka mea nui i ka meaʻai nui. Inā hiki ʻole hiki iā ʻoe ke haʻalele loa i ka hoʻohana ʻana i ka berena, a laila me ka kiʻekiʻe o ka cholesterol i ke koko, ʻaʻole hiki iā ʻoe ke hoʻopau i kēlā mau huahana pā hale i loaʻa ka nui o nā puʻupaʻa maʻalahi.No ka hoʻēmi ʻana i ka ʻai ʻana me nā mea i hoʻomake ʻia, pono ia e hōʻemi i ka hoʻohana ʻana i ka papa keʻokeʻo a hāʻawi i ka makemake i ka palaoa me ka bran.

Ua hoʻokaumaha ʻia ʻoe e nā hōʻeha mau, nā migraines, ke ʻeha loa o ka hanu ma ka liʻiliʻi liʻiliʻi, a me nā huaʻōlelo ʻo HYPERTENSION āpau? ʻIke paha ʻoe i kēia mau hōʻailona āpau e hōʻike i kahi kiʻekiʻe o KAHIKI o ka cholesterol i loko o kou kino? A pau nā mea e pono ai, e hoʻihoʻi i ka cholesterol i ka maʻamau.

ʻO ka hoʻohewa ʻana e ka heluhelu ʻana i kēia mau laina i kēia manawa - ʻaʻole ka hakakā ʻana me ke ʻano o nā loiloi ma kou ʻaoʻao. Ano ua pane mai i ka ninau: pili anei keia ia oe? Hiki anei i kēia mau hōʻailona āpau? A pehea ka nui o ke kālā a me ka manawa āu i "ʻuʻi ʻia" i ka mālama maikaʻi ʻole ʻana o nā SYMPTOMS, ʻaʻole hoʻi nā maʻi ponoʻī? Ma hope o nā mea a pau, ʻoi aku ka pololei o ka mālama ʻole ʻana i nā hōʻailona o ka maʻi, akā ʻo ka maʻi iho! ʻAe ʻoe?

ʻO ia ke kumu a mākou e manaʻo ai e familiarize ʻoe iā ʻoe iho me ke ʻano hou o E. Malysheva, ka mea i loaʻa i kahi mea kūpono no ka mālama ʻana i ka cholesterol kiʻekiʻe. Heluhelu i ka nīnau kūkā ...

ʻO ka lipoproteins kiʻekiʻe (DLity High)

1. ʻO nā ʻōpuhi o Lipoproteins
2. Nā laulā maʻamau
3. Nā kumu kumu o nā hemahema HDL
4. ʻO ka nānā aku
5. Pehea e pale aku ai i ka nānāʻole

Ua hōʻike lōʻihi nā ʻepekema i ka kolamu (kolesterol, cholesterol) i "kino" a "maikaʻi." ʻO ka ʻano o hope e loaʻa i nā lipoproteins density kiʻekiʻe loa, hiki ke ʻike ʻia i nā ʻano o ka hoʻohālikelike ʻia ma lalo o ka pōkole HDL. ʻO kā lākou hana nui o ka lawe ʻana i nā lipile manuahi mai ka moe vascular a hiki i ka ate no ka syntent o nā waika bile.

ʻO ka lipoproteins (lipoproteins) e hoʻohui i nā lipids (nā ʻōpū) a me nā lako. Ma ke kino, ke pāʻani nei lākou i ka hana a "lawe" kino o ka kolamu. ʻAʻole hoʻohemo i ke kōpaʻa maoli i ke koko. I ka mea pono i nā sela a pau o ke kino, e hoʻohana ai nā lipoproteins no ka hele ʻana.

Hoʻopilikia ka HDL haʻahaʻa i ka hopena koʻikoʻi i nā moku koko, me ka hoʻonui ʻana i ka hopena o ka atherosclerosis. ʻO ka hopohopo o kona pae e pili pū me ke kumu o ka maʻi ʻeha, ka maʻi maʻi, ka pilikia lipid metabolism. ʻO ka hoihoi nā mea i nā loea o nā pākuʻi āpau - nā mea lapaʻau, cardiologists, endocrinologists.

ʻO nā ʻōpuhi o Lipoproteins

Aia he 3 mau ʻano o ka lipoproteins: kiʻekiʻe, haʻahaʻa a haʻahaʻa loa. ʻOkoʻa lākou i ka māhele o ke koʻikoʻi o ka protein a me ka cholesterol. Hōʻike nuiʻo HDL (High Density Lipoproteins) i kahi pakeneka nui o ka protein a me ka liʻiliʻi o ka cholesterol.

Pūnaehana HDL ka:

• Palapala - 50%
• Xc kau - 4%,
• ʻEpau o ka cholesterol - 16%,
• Kekahikele - 5%,
• Phospholipids - 25%.

He bilayer phospholipid membrane ma ke ʻano o kahi moe, i hoʻokaʻawale ʻia no ka hoʻouka ʻana i ka kolé free, kapa ʻia hoʻi he "maikaʻi" kolamu, no ka mea, he mea nui ia no ke kino: kōkua ia i ke kāpae ʻana i nā mea i kapa ʻia he "hewa", e hoʻoneʻe ana i nā kiko peripheral no ka halihali ʻana i ka ate me ka hoʻōla ʻana a hopena me ka bile.

ʻOi aku ka kiʻekiʻe o ka pono o ka pono a me ka hoʻohaʻahaʻa ʻana i ka puna o ka cholesterol maikaʻi, ʻoi aku ka maikaʻi o ke kino, ʻoiai ke pale ʻana ka HDL i ka hoʻomohala ʻana i nā maʻi maʻi: atherosclerosis, hōʻeha ka puʻuwai, ʻehaʻoki, maʻi maʻi rheumatic, thrombosis venous, hōʻano nūhou.

I nā pōmaikaʻi o ka "maikaʻi" kolepa e ʻike i wikiō

ʻAʻole i ka HDL, ka lipoproteins haʻahaʻa haʻahaʻa (LDL) loaʻa i kahi pākuʻi kiʻekiʻe loa o ka cholesterol (pili i ka protein). Ua loaʻa iā lākou kahi inoa kaulana no ka "hewa" kino, no ka mea, ʻoi aku ka nui o ka pākaukau o kēia mau mea e alakaʻi i ka hōʻiliʻili o nā kolamu kolamu ma nā moku, nā mea e haki ai i nā ʻalā a hōʻole i ke kahe koko.

Loaʻa ka hapa liʻiliʻi o ka protein i nā lipoproteins haʻahaʻa loa me nā mea like. Hoʻolālā ʻo VLDL i ka ate. Hoʻokumu lākou i ka cholesterol a me nā triglycerols, i lawe ʻia i ke koko ma nā kiko. Ma hope o ka hoʻokuʻuʻana o nā triglycerols mai VLDL a me LDL i hoʻokumu ʻia.

Ma muli o ka triglycerides e pili ana i ke ʻano o ka cholesterol - e hoʻohana ana ko mākou kino i kēia mau ʻona ma ke kumu no ka ikehu.ʻO ka triglycerides kiʻekiʻe me ka cholesterol HDL haʻahaʻa kekahi e lawelawe ana ma mua o nā pono o nā ala holomaʻi.

ʻO ka hoʻohālikelike ʻana i ka hoʻohālikelike o ka HDL cholesterol a me LDL i ke koko o kahi pākeke, nā kauka, e like me ke kānāwai, e nānā pū i ka nui o ka triglycerides.

Nā laulā maʻamau

No HDL, he palena nā palena maʻamau a hilinaʻi i ka makahiki, ka nui o ka hormonal, nā maʻi maʻi a me nā mea ʻē aʻe.

I ka unuhi ʻana i ka mg / dl i mmol / l, kahi mea hana o 18,1 pono e hoʻohana.

Hōʻike ka hōʻailona o ka cholesterol i kekahi ākea i ka wahine: ʻoi paha ka liʻiliʻi o ka HDL cholesterol i nā wahine.

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.

Inā hoʻonui ʻia ka māka HDL-C, pono e ʻimi nā kumu, ʻo ka mea mua loa, i nā ala poloka. No laila i nā maʻi maʻi maʻi, he titel haʻahaʻa e hōʻike ana i ka decompensation, systemg hyperclycemia systematic. ʻO ka maʻi me nā ketoacidosis he hopena pilikia.

Hiki i kahi hōʻailona o nā lipids ke lōʻihi i ka maʻi maʻamau i nā maʻi ʻē aʻe.

• Atherosclerosis,
• Nā huakaʻi Cardiac,
• ʻO Renal hiki ʻole
• Hoʻokomo ʻia
• ʻO ka cirrhosis biliary
• ʻO ka hepatitis
• Alikaia a me nā pilala ʻē aʻe,
• Ua hōʻeha kekahi pilikia i ka mahina eono i hala aku nei,
• Ke koko kiʻekiʻe
• Oncology
• Predisposition genetic.

Inā loaʻa kēia mau ʻano, e koi ʻia ka nānā ʻana no ka cholesterol. Inā hoʻohaʻahaʻa ka NSAID, i ka hoʻohui i nā maʻi maʻi, hiki ke "makaʻī" make, ʻehaʻeha, hana ma kahi nui.

Ua kau ʻia ka hōʻike no HDL:

• Ma hope o 20 mau makahiki - no ka pale ʻana o ka atherosclerosis,
• Me ka nui o nā xc,
• Me ka predisposition hoʻoilina i ka pathac pathologies,
• Inā he nui ke kahe o ke koko i kahi paepae o 140/90 mm RT. st
• Me ka maʻi o nā ʻano āpau - i kēlā me kēia makahiki.
• Me ke kaumaha: wahine kaona - 80 cm a 94 cm - kāne,
• I ka hihia ana o ka lipid metabolism mau maʻi,
• Me ka maʻi puʻuwai coronary, auricm aortic, ʻeono mahina ma hope o ka hōʻeha ʻana a i ʻole hōʻeha ʻana,
• 5 mau pule ma hope o ka hoʻomaka ʻana o kahi meaʻai a me ka lāʻau lapaʻau lāʻau e hōʻemi ana i nā pae triglycerol - no ka kāohi.

No nā mea i pilikia, koi ʻia ka hoʻokolokolo makahiki, ʻo kēlā me kēia kanaka i kēlā me kēia 2 mau makahiki. Lawe ʻia ke koko mai kahi vein i ke kakahiaka, ma hope o ka hoʻomaha ʻana o ka hola 12 mau hola. I ka lā ma mua, pono ʻoe e hoʻopili i kahi papa haʻahaʻa, mai inu i ka waiʻona, mai makaʻu. I kekahi manawa ua kuhikuhi ke kauka i kahi hana hou.

ʻO ka hopena o ka pathology ischemic ua helu pū ʻia me ka hoʻohana ʻana i ka coefficient atherogenicity e like me ka ʻano aʻoaʻo: K = huahelu kolamu - HDL / HDL.

Nā ʻōlelo kuhikuhi i kēia hihia:

• No nā pēpē - a i ka 1.
• No nā kāne he 20-30 mau makahiki - a hiki i 2.5,
• No nā wahine - hiki i ka 2.2,
• No nā kāne 40-60 mau makahiki - a hiki i ka 3,5.

I ka poʻe maʻi me ka pectoris angina, hiki i kēia hōʻailona ke 4-6.

Hiki ke loaʻa nā hopena i nā hopena o nā hōʻike HDL ma ka papahana "Ola maikaʻi!"

ʻO ka nānā aku

Inā kōkua ka HDL e hoʻomaʻemaʻe i nā moku me ka wehe ʻana o nā sila, a laila LDL hoʻonāukiuki i kā lākou hōʻiliʻili ʻana. ʻO ke kiʻekiʻe HDL kahi hōʻailona o ke olakino maikaʻi, a inā haʻahaʻa ka HDL, he aha ka manaʻo? Ma ke kānāwai, loiloi ka hopena o ka puʻuwai o ka naʻau ma ke ʻano o ka loaʻa ʻana o ka hapa kiʻekiʻe o nā lipid kiʻekiʻe e hoʻonui ʻia i ka kolamu.

ʻO nā nui kritika o ka nui o ka cholesterol a me HDL:

Aia ka hoʻohālikelike ʻana ma waena o ka ikepili HDL a me ka ikehu o ka hōʻino o ka maʻi maʻamau. Wahi a nā noiʻi e nā ʻepekema NICE, hoʻonui ʻia ka nui o kahi hōʻemi o 25% me kahi kaila o ka HDL no kēlā me kēia 5 mg / dl.

ʻO HDL ka "kahuli o ke kaʻa no ka kolamu": hoʻowalewale i ka nui mai nā ʻili a me nā kīʻaha koko, e hoʻihoʻi ia i ka ate no ka hoʻopuka ʻana mai ke kino. Hāʻawi i HDL a me ke kūlana maʻamau o ka endothelium, kāpae i ka mumū, pale i ka hōʻemi ʻana i ka iwi LDL, a hoʻomaikaʻi i ke koko aʻoaʻo.

Hōʻike ka huli ʻana i ka hopena:

Pehea e pale aku ai i ka nānāʻole

Ke ola maikaʻi nei ka nohona olakino i ka pale ʻana o ka "maikaʻi" kolikou. ʻO ka pau wale ʻana i ka ulaula e hōʻoia i ka hoʻonui i HDL e ka 10%!

Hoʻonui i ka kiʻekiʻe o nā lipoproteins e pono ai no ka ʻauʻau, yoga, dosed a me ka hoʻomaʻamaʻa maʻamau.

Hōʻike mau ka huelo i ka hemahema o ka HDL a me ka nui o nā triglycerol. Aia kahi pilina kūpaʻa ma waena o kēia mau panina: kahi emi o ke kaukani o 3 kg hoʻonui i ka HDL e ka 1 mg / dl.

ʻO kahi kīʻai haʻahaʻa haʻahaʻa-ʻaneʻane, me ka nānā ʻana o ka nui o ka ʻai ʻana i ka meaʻai ma kahi o 3 mau manawa i ka lā, e mālama ka "maikaʻi" kolamu ma ka maʻamau. Inā ʻaʻole lawa ka nui o ka momona i kaʻai, ua kaumaha ka HDL a me LDL. No ka mea i kaupaona ʻia, pono nā momona f e makemake i nā poli polyaturaturated.

Me ka nui o ke kaupaona ʻana a me ka hakahaka o nā metabolic, ka haʻalele ʻana o ka pōkole wikiwiki e kōkua i ka hana maʻamau i nā triglycerides.

ʻAʻole pono eʻoi aku ka nui o ka momona o ka papa ma mua o ka 30% o nā kalona a pau. ʻO kēia mau mea, ʻo 7% e pono ai nā momona. ʻO nā ʻikepili ʻo Trans fats no ka meaʻoi aku ma mua o 1%.

E kōkua nā huahana aʻe i hoʻoponopono e hoʻoponopono i ka hemahema o ka HDL:

• Olive a me nā aila ʻē aʻe.
• ʻO nā ʻano āpau āpau.
• Seʻa wai - nā kumu o nā momona momona Щ-3.
• Pāʻālua (hōʻohi) nā momona.

Pehea e hoʻomaʻamaʻa / hoʻoponopono i nā pae lipoprotein e hoʻohana ai i nā lāʻau lapaʻau kuʻuna? Hoʻonui nā HDL a me nā statins:

• Niacin - ʻomoʻo nikotinic ʻaʻohe contraindications. Akā pilikino-me ka meaʻai meaʻai me Niaspan, i hiki ke kūʻai ʻia me ka ʻole ke kumukūʻai, hiki ʻole ke hoʻoikaika ikaika i ka pae o ka triglycerol. Ma waho o ke aʻo ʻana i nā lāʻau lapaʻau, hiki i nā mea hoʻohanaʻai ke hōʻeha i ka lepe.
• ʻO Besalip, grofibrate, fenofibrate, tricor, lipantil, trilipix a me nā fibrates e hoʻonui i ke kiʻekiʻe o ka HDL cholesterol i ke koko.
• Hoʻohui me ka rosuvastatin, lovastatin, atorvastatin, simvastatin, kahi kuapo hou o nā statins ua hoʻohana ʻia. ʻO Roxera, ke keʻa, ka rosucard pale i ka synthes o nā mea a ke akea e hana ai i ka kolamu. Hoʻemi kēia i kona kaila a hoʻoluhi i ka haʻalele mai ke kino. Hiki i nā lāʻau lapaʻau ma kēia pūʻulu ke hoʻopau i ka cholesterol mai nā moku koko. Kōkua nā Capsules i nā maʻi maʻi hypertensive a me nā maʻi maʻi. Pono e hāʻawi i ke koho i nā lāʻau lapaʻau e hāʻawi i ke kauka, no ka mea, ua loaʻa nā statins i nā contraindications.

ʻO nā lipoproteins kiʻekiʻe ka momona o ka momona o ka momona a me ka protein synthesized e nā ʻōpū a me nā ʻāpana. Hoʻopau i nā koloka manuahi mai nā kīʻaha koko, e hoʻihoʻi ia i ka ate no ka hoʻoili ʻana. ʻO kēia mau kikoʻī liʻiliʻi loa me ke koikoʻiweliwela kiʻekiʻe hapelectric kiʻekiʻe.

Hiki i nā ʻōnaehana ke hāʻawi wale i ka kolamu me ka hoʻohana ʻana i HDL. I kēia ala, pale lākou i nā kahe koko, ka puʻuwai, ka lolo mai ka atherosclerosis a me nā hopena. ʻO ka mālama pinepine ʻana i nā hōʻailona HDL e hōʻemi i ka hopena o ka hoʻoulu ʻana o ka puʻuwai, hōʻeha, a me ka maʻi ʻeha coronary.

Meaʻai no ka cholesterol - he aha kaʻu e ʻai ai?

Hoʻokomo ʻia i ka papa kuhikuhi a ka kauka kauka kauka kau inoa he papa inoa o nā meaʻai i ʻae ʻia. Kālai ʻia kēlā me ka ʻai kiʻekiʻe.

Hoʻoholo ka kauā o ka kaloli o ka meaʻai i ke kauka, e kau ana i ka paona a me ke kiʻekiʻe o ke kō koko. ʻO nā huahana a pau no ka hoʻohaʻahaʻa i ka kolala hiki ke hoʻolapalapa, ʻānai ʻia a ʻaole ʻole.

ʻAʻole kuke ʻia nā lau ʻaiau, a me nā huaʻai. Wahi a ka papaʻai, hiki iā ʻoe ke ʻai:

• iʻa ʻula
• kiniani
• nā mea kanu a me nā hua
• nā ʻōpala
• iʻa keʻokeʻo
• nā huahana pāoʻi me nā momona momona a hiki i ka 5%,
• wholemeal roti or cereals,
• ʻōpū.

Meaʻai no ka hoʻohaʻahaʻa i ka cholesterol - keʻano o nā pule hebedoma

E nānā kākou i kahi hiʻohiʻona o kahi hoʻolālā meaʻai maʻamau no kekahi kanaka me ka nui o ka paona, a me ke kō o ke koko maʻamau.

ʻO ka papaʻai i kauoha ʻia e ke kauka no ka cholesterol me kahi papa inoa nui no ka lā e hōʻike i kahi ʻano ʻano, no laila, hiki ke hoʻololi ʻia nā koho no ka meaʻai i kēlā me kēia lā.

Hoʻoholo ʻia nā lawelawe ma muli o ke kaumaha o ke kanaka a me ka ʻikepili caloric o ka pāʻai i kēlā me kēia lā, pono ʻoe e alakaʻi i ka hoʻoholo ʻana i kou ʻano kuʻuna me ka kumu - 45-50% carbohydrates, 35-40% protein, 15-20 - momona.

Nā kolamu koko, kahi i manaʻo ʻia ka kiʻekiʻe?

Hiki ke hoʻopili ʻia ka kolesterol iā nā mea waiwai e pono ai e hana i ka hana a me ka metabolism. Hiki i kēia mea ke komo i ke kino ma ka lawe ʻana i nā huahana holoholona.

Pono ke kolone nui i ke kino o ke kanaka, akā naʻe, e like me nā mea ʻē aʻe, ua maikaʻi nā mea a pau i ka hōʻemi. Hiki i ke kolikōma i hāpai ʻia ke alakaʻi i nā maʻi o ka ʻōnaehana cardiovascular, no ka mea, no ka atherosclerosis.

Ma o ke kino, lawe ʻia ka cholesterol me ka kahe o ke koko. Lawe ʻia ia e nā lipoteids loaʻa kahi kiʻekiʻe a haʻahaʻa haʻahaʻa.

ʻO ka lipoproteins haʻahaʻa haʻahaʻa ka mea i kapa ʻia ʻo "cholesterol" kino, no ka mea, he hoʻonui i ka pae o ka ʻikepili o kēia māhele koko i hoʻonui i ka uluʻana o ka hoʻomohala ʻana i ka maʻi cardiovascular.

No laila e pono e nānā pono ʻia ka mea kuhikuhi.

I ka manawa like, pono ke nānā ʻia ka pae o ka lipoproteins kiʻekiʻe ma loko o ke koko, hiki iā ia ke hāʻawi i nā maʻi o ka puʻuwai a me nā maʻi vascular.

ʻO ke ʻano o ke kaila o ke kolamu o ke koko i ka poʻe i loaʻa ʻole i nā pilikia olakino he 5 mol no ka lita o ke koko a i ʻole ka liʻiliʻi.

Ma lalo o nā kūlana maʻamau, ʻaʻole e hoʻonui ka ʻai o ka kolamu ma mua o ʻekolu haneli milligrams i kēlā me kēia lā, a me ka nui o ka ʻikepili (hypercholesterolemia), pono ʻoe eʻai i nā meaʻai a ʻo ka huina o ka kolesterol e ʻoi aku ai ma mua o ʻelua haneli milligrams o kēia kumuhana.

KAUAHIKE KAHOHOLOPO!

Nā Kumuhana Maikaʻi Cholesterol

• ʻO ke kumu hana - hōʻemi i ka kolamu koko. A ʻo kahi hopena, ua hoʻemi ʻia ka hopena o ka hoʻomohala ʻana i nā mākeke o ka ʻōnaehana cardiovascular, ua hana hou ʻia ka ʻā a me nā hana o ke aʻalolo, a ua hoʻōla ʻia nā kaʻina metabolic a hoʻomaikaʻi ʻia ke koko. Eia kekahi, ʻo ke kaʻina o ka ninini ʻana i ka meaʻai e maʻamau.
• I ka lā ka mea makemake e hoʻomaʻamaʻa i ka cholesterol koko e ʻai i ka hapaʻumikūloko o ka protein, 55-60% o ia mea e lilo i ʻāpana o nā huahana holoholona. He ʻumikumamāwalu mau haneli haneli, kahi hanohano kanakolu o ka ʻai he mea kiki.
• ʻO ka nui o ka ikehu nā meaʻai ʻokoʻa i kēlā me kēia lā e pono ke hoʻololi mai ka 2190 a 2570 kilocalories. Aia ke kiʻi ʻoi aku ka pololei ma ka ulu a me ke kino o ke kanaka, ma kona ʻano a me nā ʻano o ka hana o ke kino.
• Inā mākou e kamaʻilio e pili ana i nā mea kālai, laila pono ke hoʻopau i ka poʻe kauā momona ma mua o ʻekolu mau haneli, akā, ʻo ka poʻe me ke kino kino e pono ai e hoʻopau i ka ʻekolu haneli a me kanalima golo.

ʻO nā mea kumu nui o kahi kīnā e pono me ke kiʻekiʻe o ka kolamu nui penei:

1. Mana mode aku, e pili ana i ka hoʻokaʻawale ʻana i ka nui o nā meaʻai i ʻoki ʻia i nā pāʻina ʻelima. Hāʻawi kēia ala iā ʻoe e hoʻemi i ka nui o nā lawelawe a mai hopohopo ʻole ma waena o ka pāʻina.
2. Kūleʻa ʻai i ka meaʻai, ʻaʻole hiki iā ʻoe ke ʻai a me ka wela.
3. Pāuna paʻakai. Pono ka nānā ʻana o ka paʻakai i ka kino. Pono ka poʻe e loaʻa nā pilikia me ka cholesterol kiʻekiʻe e hoʻopau i nā ʻekolu a i ʻelima maueka o ka paʻakai. ʻO ka mea nāna e mālama kēia pūhui i ka wai i loko o ke kino, ma muli o ia mea e hiki ai i ka edema ke hana a kau ʻia ka nui ma luna o ka ʻōnaehana cardiovascular.
4. Hoʻopuka i ka wai, he mau a ma ka hapa lita.Inā liʻiliʻi iki, a hiki ke hōʻemi ʻia a me ka hōʻuluʻulu ʻana o ka wai (no ka mea, ʻaʻohe o ka ea o ke kino e mālama ke kino iā ia), kahi e lawe ai i kahi ukana ma luna o nā moku.
   Inā heʻoi aku ka ʻai o ka wai ma ke ʻano, a laila hoʻokumu i ka ukana ma ka ʻōnaehana excretory a me nā kīʻaha koko.

He mea kūpono ia inā ʻōlume loa kahi kanaka no kekahi kumu a i ʻole, he ʻoi aʻe ka nui o ka ʻai.

He aha hiki ke ʻai ʻia me ka cholesterol kiʻekiʻe?

• ʻO ka mea mua, he ʻiʻo momona.. ^ E Ha yM. Kūpono ia huahana i hoʻomākaukau ʻia ma kahi ala kūikawā, no ka laʻana, ʻomo i ka nui o nā aila. A ʻo kahi huahana e like me ka momona (e like me ka ʻai me ka nui o nā waihona momona) pono e haʻalele i ka meaʻai.
• ʻO nā huahana e like me sausages, sausages, pipi ʻoki a pono ke hoʻokaʻawale ʻia nā mea ʻai ʻai, a ma ka liʻiliʻi loa e ʻai me ka liʻiliʻi liʻiliʻi. ʻO ka ʻoiaʻiʻo ke loaʻa nā huahana nui i kahi nui o ka paʻakai, ka mea e mālama nei i ka wai i loko o ke kino, a he mea hoʻomaʻamaʻa maoli nō hoʻi o ka ʻono (ʻo ia ka mea e ʻai nui ʻoe). ʻO ia kumu like, pono e hoʻokaʻawale i ka ʻiʻo i ka ʻai.

Maanei ʻoe e ʻike ai i nā pilala koloka maikaʻi loa maikaʻi loa.

Meaʻai pono e kaupalena i ka pono

Ke hoʻonui nui ʻia nei i ka pae o ka lehelehe o lipid ma ke koko e hoʻoikaika ʻia e ka hoʻohana ʻana i nā momona holoholona.

Me ka kolamu kiʻekiʻe a me nā pilikia e pili ana i kēia ʻano mea, pono e kaupalena i nā huahana aʻe:

• pata, me ka margarine,
• ʻO nā momona momona, ʻo ia hoʻi ka mea kaulana i ka mayonnaise
• ʻaʻole hōʻeha nā hua moa (a ʻaʻole hoʻopōʻino ka mea kanu iā lākou iho),
• ʻai momona
• nā huahana dairy e loaʻa ai ka nui o ka momona (e like me kaʻaila kawa a me nā leʻaleʻa maloʻo, no ka laʻana).

KA MAKALELO O KA KOE KOKOHE!

ʻO kēia manawa, ua heluhelu wau i kahi moʻolelo e kamaʻilio e pili ana i ka Monastic Tea no ka mālama ʻana o ka maʻi naʻau. Ke hoʻohana nei i kēia kīaʻi, hiki iā ʻoe ke ʻ curelelo hoʻōla i ka arrhythmia, ka huhū o ka naʻau, atherosclerosis, maʻi ʻeha coronary, infarction myocardial a me nā maʻi like ʻole o ka puʻuwai a me nā kīʻaha koko ma ka home.

ʻAʻole i hoʻohana wau i ka hilinaʻi i kekahi ʻike, akā ua hoʻoholo no ka nānā ʻana a kauoha i kahi ʻeke.
ʻIke wau i nā loli i loko o hoʻokahi hebedoma: nā ʻeha mau a me ka tingling mau i loko o koʻu naʻau i hōʻeha iaʻu ma mua o kēlā - hoʻi, a ma hope o 2 mau pule ua nalowale loa lākou. E hoʻāʻo a iā ʻoe, a inā he makemake kekahi, a laila ka pilina ma ka ʻatikala ma lalo nei.

Nā huahana huahana

• ʻAe nā loea i nā poʻe, kahi i loaʻa ai ke kiʻekiʻe o ka kolamu ma ke koko, ʻai ʻai i ka ʻiʻo, akā pono ia e lawe i nā leʻī palu a i ʻole nā ​​ʻāpana o ke kalala.Pono ke hoʻomaʻemaʻe o nā ʻāpana o ka ʻiʻo ma mua o ka ʻai kuke ʻana i nā momona momona.
• Ke 'ano o ka kuke' ana ʻo nā mea ʻaihue a kālua ʻia. No laila, hiki iā ʻoe ke hoʻopakele ʻoi i nā lako waiwai pono e loaʻa ana i loko o kēia huahana, a me ke kāpae ʻana i nā momona momona mai ko lākou mau papa.
• Inā mākou e kamaʻilio e pili ana i ka offal, he mea pono e mālama nui loa ia lākou. Loaʻa ka nui o nā momona i ke ake, nā lolo a me nā puʻuwai. No laila e hoʻomaikaʻi i kou olakino pono ʻoe e haʻalele iā lākou.
• Kaʻa wai, he mea nō hoʻi he mea hānai i nā holoholona a me nā momona, hiki ke hoʻonui hou i ke kūlana inā loaʻa nā mea he nui loa o lākou a loaʻa kekahi mau meaʻai hewa. ʻO ka iʻa ʻula, e pili pū ana me nā kauā salmon, salmon a me ka trout. ʻO kēia mau meaʻai he momona i nā momona momona o polyunsaturated, he hopena maikaʻi i ke kino a hiki hoʻi i ka hoʻoulu ʻia o ka cholesterol.Eia nō naʻe, eia naʻe ʻaʻole pili kēia i nā mea ʻē aʻe o ka mea lawaiʻa, ʻo ia ka mea moa a me ka pāi, nā mea waiwai i kolamu. Hiki ke ʻōlelo ʻia kēia mea e pili ana i ka ʻū o ka iʻa a me kāna hua, he mea pono ke hoʻomohala lākou ma kēia hihia.
• E like me ka ʻōlelo ʻana i ka ʻōlelo pinepineka launa maikaʻi ka huahana. ʻO kā lākou mea pono nui e pili ana i ka moʻo fiber. ʻO ka fiber he huʻahuʻu a ʻaʻole hiki ke ʻalo ʻia e ka ʻōnaehana o ka digestive, a ma muli o kahi hopena ʻaʻole hiki ke eli ʻia. Akā, lākou ke kau nei i kahi ʻawa, he hopena hoʻomaʻemaʻe ia ma luna.I keia alaʻO ka pinepine, ʻo ka hoʻohana ʻana i nā mea kanu i ka meaʻai e kōkua i ka hoʻohemo ʻana i ka momona momona mai ke kino, a me nā pūʻali a me nā huahana decay, ma muli o ke ʻano o nā kaʻina metabolic.
• Inā kū i kahi atherosclerosis, aia hoʻi i lawa ka lawa o nā hua, nā huaʻai a me nā mea ʻai i ka ʻai. ʻO ka Fiber, ka mea i loaʻa i loko o nā mea kanu mea kanu, e hoʻoneʻe ana i ka momona nui mai nā ʻōpū a lawe aku me ka palekana mai ke kino mai, a me nā mea kanu i kanu ʻia i loko o ka huaʻai C, e kōkua ana i ka hoʻoikaika i nā pā vascular. Loaʻa iā lākou nā antiioxidants e pani i nā hōʻemi oxidative, a me nā pūhui e hoʻoponopono i ka hōʻala koko (he mea nui kēia, no laila, e hōʻemi ʻia ka nui o ke koko koko).

ʻO nā hiʻohiʻona o ka papa ʻaina meaʻai maʻamau

I loko o ka papaʻai e kuhikuhi ana i ka hoʻohaʻahaʻa i ka cholesterol, ʻaʻohe mea paʻakikī.

ʻO kahi hiʻohiʻona o ka papa ʻaina ma kēia hihia ka mea:

1. No kaʻaina kakahiaka, kaʻaila lāʻau a me ka salala.
   • E hoʻomākaukau i ka salala, pono ʻoe e hoʻohana i nā lau momona hou.
   • E like me nā māhele protein o kēia pāina, hiki iā ʻoe ke hoʻohana i kaʻai momona haʻahaʻa (ʻoi aku kēia e hāʻawi i ka ʻai me ka kolamu nui nui), nā iʻa a i ʻole kai.
   • Ke ʻaʻahu nei, hiki iā ʻoe ke hoʻohana i ka wai lemon a i ʻole lauʻaila (maikaʻi loa ʻoliva) ʻaila. ʻO ka melaynaises me ka cholesterol kiʻekiʻe e pāpā ʻia.
   • Hiki iā ʻoe ke hana i ka huela hua ʻai no ka ʻaina kakahiaka ma o ke kāʻei ʻana ia me ka waiono haʻahaʻa.
2. No kaʻaina awakea, ʻai ʻiʻo a iʻa paha, he lawelawe lawelawe mai ka haneri keu a me hoʻokahi haneri a me kanalima grama.
   • No ka pōmaikaʻi maikaʻi loa, hiki ke hoʻomoʻi ʻia kēia mau huahana, kāʻai ʻia a ʻā ʻia i loko o ka umu me ka ʻole o ka hoʻohana ʻana i ka aila.
   • ʻAʻole ʻai ʻia nā ʻiʻo a me nā iʻa me nā mea momona momona.
   • Keli ʻia ka huluhulu, kāwele a me nā cereals ʻē aʻe, aia ka nui o nā palahalaha paʻakikī a me ka fiber, hiki ke lawelawe ʻia ma ka ʻaoʻao.
   • Hiki iā ʻoe ke hoʻololi i ka ʻaina ʻaina me ka palaoa i hoʻomoʻa ʻia me nā mea kanu.
3. No ka ʻaina awakea Hiki iā ʻoe keʻai i ka ʻai o ka ʻai me nā lau ʻai a i ʻole iʻa i ka pā me ka pāheu ʻaoʻao.
4. Kahi Hiki iā ʻoe ke hoʻohana i nā meaʻai e like me nā hua ʻai, nā lau ʻai, a i ʻole nā ​​mea liʻiliʻi. ʻO nā ʻoliʻoli, ʻoi aku hoʻi ka mea, ʻoi aku ka nui o nā kōnamina gula, pono ke loaʻa i ka momona o ka momona a me nā momona o ka wikiwiki. Hiki ke hoʻololi iā lākou i nā hua a me nā huaʻai, a i ʻole kaʻaʻaina momona haʻahaʻa, hiki ke hui ʻia me nā hua like.
5. E poina ehe mea ʻai me ka koko ikaika a me ke kolamu kiʻekiʻe e hōʻike i ka ʻai kahi wai kūpono. Pono ka wai e hoʻoneʻe i nā huahana decay mai ke kino a hōʻoia i ka metabolism maʻamau.

ʻO kahi papaʻai no kahi hebedoma me kahi kolamu kiʻekiʻe e nānā pono ʻia like.

Hōʻino ka nui o nā poʻe he kīpēʻai me ka nui o ke kō a me ka kolamu e hiki ai ke hōʻemi i kēia mau kuhikuhi e hōʻike i ka hōʻole hope ʻana o nā huahana o nā holoholona, ​​a ma kekahi mau hihia radical, nā huahana holoholona a pau o nā holoholona, ​​akā ʻaʻole naʻe kēia. He mea kūpono wale ia e ʻai i nā meaʻai kūpono a paʻa loa i nā nui e pono ai no ka hana maʻamau o ke kino.

ʻO nā ʻōlelo hoʻolālā no ka hoʻohaʻahaʻa i ka cholesterol

Pehea e hoʻoliuli koke ai i ka cholesterol koko ma ka home?

E like me kāu e ʻike ai, ʻo ka hoʻokumu ʻana o ka kolamu nui i loko o ke koko e hāʻawi i ka ʻai a me nā huahana waiū, kahi nui o ka momona. Hiki iā ʻoe ke loaʻa hou i kēia kumuhana i loko o ke koko me ka ʻai nui o ka hua uala, me kēia mea nō hoʻi.

ʻO nā lau momona a me nā huaʻai, ʻaʻole like me nā holoholona holoholona, ​​kōkua i ka hoʻomau i ka paʻa o ka kolamu ma ke kino.

E hoʻomaikaʻi i kā lākou cardiovascular system, pono e ʻai nā kānaka i nā meaʻai aʻe.

• apana
• poʻe kēkole
• āpereke
• kāloti
• kamato
• currant
• nā mea kanu ʻē aʻe a me nā hua.

Eia naʻe, ma kahi papa inoa pono e hoʻokaʻawale i nā huahana e hiki ke hoʻokaʻawale i ka cholesterol maikaʻi ʻole.

I waena o lākou:

I kēia hihia, ʻo nā cereal cereal, i hoʻohui ʻia kahi liʻiliʻi o nā bran, he mea waiwai nui. Kūkulu ʻia kēlā pā ipu i ka manawa lōʻihi, e kōkua i ka hoʻomaikaʻi ʻana i ka ka hanina. Akā naʻe, mai hōʻino ʻoe i kēia mau mea a pau, no ka mea ua hōʻike ʻia ka ʻai haʻahaʻa-rendah no ka kolamu kiʻekiʻe.

Hiki iā ʻoe ke inu i ka wai momona a me nā wai momona. He mea waiwai nui ia e inu i nā wai wai mai nā hua ʻulaʻula a me nā lau. Hiki i ka ʻono ʻana ke hoʻohuli i nā huaʻai a me nā mea kanu.

(ʻAʻole pane mau)

Meaʻai i ka hoʻohaʻahaʻa i ka cholesterol - nā kānāwai kumu a me nā menus

I loko o ka papa lāʻau o ka lāʻau lapaʻau hou, kahi hoʻokaʻawale e like me ke kolamu e hoʻokaʻawale i ke kanaka no ka poʻe a me ka pono. ʻO ka hiʻohiʻona nui o ia ʻano mea pono ka hoʻokaʻawale ʻana ia i loko o kahi wai o ke kino kino, e like me nā momona e pau ʻole i ka wai anuanu.

Ma ke kaʻina o ka neʻe ʻana a puni ke kino, ua kūlohelohe ʻo kolesterol i nā protein. Hiki i ke kiʻekiʻe o kēia mau ʻōhua i ka hoʻohaʻahaʻa haʻahaʻa. Aia nā papa hope loa he mau pilikia a he pololei kēlā me kēia mau mea e hiki ke alakaʻi koke i ka atherosclerosis pilikia.

ʻO kēia ke hopena o ka hōʻiliʻili o ka momona a me ka protein i nā paia o nā kīʻaha koko a me nā veins, e hōʻoki kino i kā lākou mau puʻupuʻu. Ma ke kumu, ua hoʻohaʻahaʻa ka mea hoʻonaninani a ke kanaka, a ma ka ʻano ʻoi loa o ka maʻi o ka mea maʻi, inā ʻaʻole e ukali ʻia kekahi meaʻai e hoʻohaʻahaʻa i ka kolamu, ʻo nā mea ʻino e like me ka hōʻeha ʻana a me ka puʻuwai e hiki ke lanakila.

Nui! I mea e pale ai iā ʻoe iho i kēia mau pōʻino make, pono ʻoe e nīnau i ka loea i ka wā i ʻike ʻia nā hōʻailona mua a, me ia pū kekahi, e noʻonoʻo hou i kou ʻano me kāu eʻai ai. He mea nui ia e hahai i kāu meaʻai i ka hoʻohaʻahaʻa i ka cholesterol.

ʻO kahi kīʻaha papaʻa ʻia i hana ʻia a me ka ʻai e hoʻohaʻahaʻa i ka cholesterol koko ke ʻano pono no nā kānaka a pau, ʻoi aku ka poʻe kahiko, ʻoi loa ka ʻoluʻolu i nā ʻōmole ʻē aʻe e pili ana i ka hoʻonui ʻana i ke kolamu koko.

No ka hoʻomaikaʻi ʻana, hoʻoikaika i nā kīʻaha koko, he mea nui ia e ʻike i nā meaʻai ʻawaʻawa e pono ke ʻoka ʻia a ʻo ia hoʻi nā mea e hoʻohui i kāu meaʻai.

He aha nā mea e ʻai ai i ka haʻahaʻa i ka cholesterol?

No ka pale ʻana i ka atherosclerosis, he mea koʻikoʻi ʻaʻole wale ia e hōʻoia i ka ʻai ʻana i ka ʻai i ke hoʻokaʻawale i ke kolamu koko, akā pono pū kekahi i ka hoʻomaʻamaʻa ʻano maʻi maʻamau, ma ke ʻano, i kēlā manawa kēia manawa e hana i kahi hōʻike koko kūikawā.

Ua kuhikuhi ʻia lākou e ke kauka, ka mea i huli i ka mea maʻi i ka wā i kū ʻia nā hōʻailona ʻeha mua i ke kino. ʻO kēia kahi hoʻolālā kūpono o ka hana e pale ai i ka hoʻomohala ʻana i nā pilikia ākea a me ka pilikia cardiac.

He mea koʻikoʻi ka papaʻai me ka haʻalulu kiʻekiʻe, ʻoiai kekahi o nā kumu nui i kona hoʻomohala ʻana, he kūpono ʻole kaʻai ʻana, ka pā ʻana o nā lā a pau i nā meaʻai maikaʻi ʻole ʻia, a me ka hoʻohui ʻana i nā meaʻai maikaʻi i ka ʻai e kōkua ai i ka haʻalele ʻana i ka nānā ʻana o nā momona momona ma nā veins a me nā ʻae. Eia kekahi, ʻo ka papa hana i kūkulu ʻia pono e kāpae pono i ka kolamu nui a me ka pōʻino loa.

No laila, ʻo nā huahana maʻalahi a me ka pono e hoʻopau ʻia e hōʻemi i ka huina o ka kolamu e hōʻona i nā kānaka.

Maanei hiki iā ʻoe keʻike i nā huahana i like a me nā mea kūpono e pono ai e loaʻa i ka papaʻai no ka hoʻohaʻahaʻa i ka kolesterol i ka papa kuhikuhi no kahi hebedoma:

1. He iʻa e noho ana i nā kai o ka ʻākau ʻākau. Hiki ia ke tuna, nā ʻano umauma a pau, trout, cod. Aia ka hua i ka omega-3, ʻo ia hoʻi, he hui ia e hoʻohaʻahaʻa ana i ka nui o nā kolamu ma ke koko e pili ana i 30%.
2. Nā huahana cereal like ʻole, a me nā ʻano pīni. Hoʻopilikia nui kēia mau huahana i ka kolamu ma o ka loaʻa ʻana o ka momona coarse. ʻO ka ʻai i ka wikiwiki e hoʻohaʻahaʻa i ka kolesterol e pono ai ka nui o nā meaʻai koʻikoʻi e like me ka lentils, beans, aats, a me nā pī. ʻO ka hoʻohanaʻana i kēlā me kēia lā i kēia mau huahana e ho'ēmi i ka waiwai ʻino i ka 20%.
3. Nā ʻano 'aila aila like ole. Aia ka hua i ka nui o nā momona i ʻole, kahi e like me nā mau holoholona manuahi, e kōkua i ka cholesterol haʻahaʻa. I waena o nāʻaila he nui, ʻo ka flaxseed ka hopena e ʻoi loa.
4. Hoʻōla. Hoʻonohonoho maikaʻi lākou i ka nui o ka kolamu a hoʻomaʻemaʻe koke i nā ipu momona he nui. Loaʻa nā huaʻai a me nā huaʻai i ke kino ma o ka antioxidants e hoʻopili pololei ʻia i kā lākou hui. Inā ʻoe e ʻai i ka meaʻai i kēlā me kēia lā, e hoʻēmi ana ka cholesterol ma ka 10%. ʻO nā huahana like o kēia beekeeping hou e lawe i hoʻokahi pā i ke kakahiaka a paʻa loa i ka ʻōpū ʻole.
5. Nā ʻano a me nā ʻāpana like ʻole. He meaʻai kūikawā kēia, kahi i loaʻa ai nā momona momona monounsaturated e kākoʻo maikaʻi i ka nui o ka cholesterol olakino a hoʻemi i ka nui o nā mea pōʻino. ʻO nā mea pono e pono ai nā kākala a me nā pala, nā alemona, nā ʻano pōpoki ʻē aʻe. Hoʻohālikelike ʻia nā huahana me nā momona momona, a no kēlā me kēia lā ʻaʻole lākou e ʻōlelo ʻia e ʻai ʻia, ʻelua mau manawa i ka hebedoma.
6. Nui nā ʻano greens a me nā lau like ʻole. ʻO kahi kīnā e hoʻemi i ka cholesterol pōʻino he mea ʻole me ka ʻole o ka hoʻohana ʻana i ka wai a me ka lutein i kēlā me kēia lā. Hoʻololi koke nā ʻenekini a me nā mea ikehu i ka kolesterol, e hoʻopili ana i ka hana cardiac.
7. He hopena maikaʻi ka kīpala kīpē. ʻO ka mea ʻawaʻawa ʻawaʻawa me nā polyphenols, e kōkua maikaʻi i ka hoʻokaʻawale ʻana i nā palaki kolesterol mai nā lāʻau kani.
8. ʻĀʻā pū. ʻO kaʻaiʻai hoʻokūkū e hoʻohaʻahaʻa i ka kolamu a me ke kōpaʻa koko e pono e loaʻa i kēia huahana meaʻai. Hāʻawi ka hapa nui o nā fungi i ka manawa maʻamau o ka hana mau lipid mau. I loko o nā hua pala, aloha ka lovastatin, e hoʻohiolo ana i ke ʻano o ka kolesterol i loko o ke koko, ʻo ia hoʻi, ʻoi aku ka weluwelu o nā kolamu ma ka nui, a māhuahua ka momona o ka cholesterol. I waena o nā ʻano nui o ka nui o nā hua manu, nā ʻōmiki a me nā champignons kaulana i ʻoi aku ka maikaʻi. Hiki i kā lākou hoʻohanaʻana ke hōʻemi wikiwiki i ka nui o nā kolamu ma ke kino e ka 10%.

Pono e kau i kēia o ka papaʻai e hoʻohaʻahaʻa i ka cholesterol koko a me nā papa ʻaʻai no ka hebedoma.Hiki i ka ʻai ʻana o kēia mau huahana ke hoʻohaʻahaʻa koke i ka nui o ka kolamu, e hoʻohaʻahaʻa i ka nui o ke kahe o ke koko, i mea e pale aku ai i ke ʻano o nā kīnā koko.

Hoʻouna mākou i kahi papa meaʻai no ka atherosclerosis. Nā ʻ Menulelo Hana Laulua

ʻO ka mālama kai ke kumu nui o ke olakino o nā mea ola a pau o ka Honua. Mahalo ia i ka hoʻonohonoho o nā huahana i komo i loko o ka ʻai o ko mākou mau kūpuna i kūkulu ʻia ai mākou e like me ke ʻano o kēia manawa.

Me nā loli i ka nohona a me ka mea e pono ai ke kino, e loli maoli ana ko mākou kino. A ʻo nā makahiki he 100 i hala iho nei, ua nui nā loli.

He aha kēia

ʻO kēia ka papaina o ka hoʻoneʻeʻana i nā momona a me nā paila glucose i nā paia o nā kīʻaha koko. Aia i kahi lālaka ʻana o ka moku, kahi hoʻohaʻahaʻa i loko o ka throughput, ke hoʻokumu ʻana i nā kaha koko. Aia kekahi mau kumu kumu o kēia hanana:

• ʻO ka paleʻana o nā hana o ka papa kalaiwa-lipid.
• Hoʻemi ka hoʻohaʻahaʻa ʻoli i ka insulin.
• Holo gula hoʻoneʻe.
• Hoʻopiʻi i nā hormones thyroid.

Ua manaʻo ia ia ma mua o ka kumu o ka atherosclerosis ke kolamu o ke koko a me ka ratio ma waena o "maikaʻi" a me ka cholesterol maikaʻiʻole. Akā ua kuhihewa kēia manaʻo kuhihewa ia ʻaʻole i pau ka hōʻike mua.

Hiki iā ʻoe ke hōʻoia i kēia iho: hana i kahi papa inoa o nā meaʻai āu e hoʻopau ai i ka lā, a laila helu i ka BJU e like me nā papa kalima. E ʻike ʻoe i kahi mea ʻoi ʻole - ʻaʻole nui ka momona i loko o kaʻai, a nui ka nui o nā palaho a me ke kō.

No ke aha laʻa?

I ka hana hewaʻole i ke kūloko o nā koko i ka insulin, nā mea hoʻoholomua i hoʻoili ʻia i loko o nā monosaccharides, ka nui o ka insulin, ʻaʻole ia e komo i loko o kaʻaha, hōʻiliʻili ma nā paia. Kūkulu kēia mau mea i ke kumu no nā pākeke, a, e hoʻohuli i ka hoʻopiha i nā lipid a me ka lua. Kūʻai ia ma ka puka o ka "lepo" no ka atherosclerosis, ʻaʻole i nā momona.

E hoʻomanaʻo i ka moʻolelo: ua make nā mea a pau o kā mākou poʻe kūpuna, no ka mea, ua lako ka ʻai. ʻAʻole mea hūnā i kekahi ke ola lākou i kēia manawa, ʻoiai ke kaua a me ka nele o nā papa kānāwai. ʻO ke kelepona kahi kūlana kūlohelohe no ko mākou kino ma mua o ka overeating.

Me ka hoʻomohala ʻana o ka ʻoihana mahiai, ua lako nui nā huahana palaoa a me nā cereals, i alakaʻi ai i kahi maʻi hou - atherosclerosis. He pōʻino paha kēia?

HELAI! ʻO ka poʻe e noho nei ma nā wahi anu me ka mālama ʻole (Greenland, the North Pole) ʻaʻole maopopo i nā maʻi e like me ka atherosclerosis a me ka diabetes mellitus, ʻoiai kā lākou papaʻai i hana ʻia me ka momona o ka holoholona a me ka iʻa.

He mea nui e hoʻomaopopo i kēlā ʻaʻole lapaʻau ka meaʻai i ka atherosclerosis, akā hoʻomaʻamaʻa nui i ka papa o nā maʻi a me ke ʻano lāʻau. ʻO mākou kā mākou mea ʻai. ʻO kēia ka ʻōlelo hoʻohālike kūpono. ʻO nā mea ʻai mākou eʻai ai, hana ke kino i nā ʻili, a hoʻolako pū i ke kino holoʻokoʻa me nā mea kūpono.

Pehea e ʻai ai?

ʻO nā huahana e haʻalele:

• Nā mea momona mai ka palaoa keʻokeʻo.Hoʻopili pū kekahi me nā pōpoki āpau, berena, pastries. Hoʻopili pinepineʻia nā hāmeʻe haʻahaʻa i ka koko koko, e hoʻonui nei i kona hematocrit (density), hoʻonui i ka papa o ka maʻi a hoʻonui i ka manawa o ke kahe koko.
• ʻAi a me nā huahana e loaʻa ai.Nā huaʻai ʻona, nā meli, kaʻaila, kaʻaila, etc. e hoʻonui hou lākou i ka glucose i loko o ke koko, ma waho aʻe, e kālai lākou i ka pancreas.
• Mōʻī.ʻO ka hoʻonuiʻana i kahi momona a me kekahi mau huahana kīwī (mai ʻole e pupule me ka waiū), loaʻa i ka ʻuala, kamato, a me ka palaoa. He mea kākela wikiwiki hoʻi ia.
• ʻO Margarine a me nā momona trans.Mayonnaise, sauces, ice cream, sweets a me nā ʻoluʻolu. Aia kēia mau huahana āpau i nā momona synthetic e hoʻonāukiuki i ka metabolism.
• Soya.Loaʻa ka maikaʻi o kēia mau huahana a ʻaʻole i hōʻoia ʻia e ka ʻike mea kūʻai aku a me ka noiʻi ʻepekema.

Nā Hana Hana:

Akahi, na mea nā loko. ^ E Ha yM. Hoʻopili ka ʻiʻo holoholona a me nā mea kanu ʻai i ka metabolism, a hoʻohana ʻia e ko mākou kino e like me nā mea ʻāpua no ka hana ʻana o nā hormones, enzymes, a me nā houhine hou. ʻAʻohe lākou e hoʻopilikia i ka kolamu, akā aia wale nō nā rawa maka no kona kūkulu ʻana.

ʻO ka wehe ʻana i nā palaka e hoʻohuli i ka hana o nā ʻōnaehana o ke kino, nā pilikia me ka pale ʻole, a me ka hoʻomohala ʻana i ka olakino.

ʻO kahi koho nui e:

• Ole aila aila aila
• nā hua kanu meli
• kiniani
• popopala
• Kalapa

I waena o nā momona holoholona:

• momona
• pata maoli
• ʻōpole.

Maikaʻi nā mea āpau i ka loli, e komo pū me ka momona intake.

Nā meaʻai momona. Loaʻa nā mea āpau i ko mākou kino i ka palaka, pau nā cell i kēlā me kēia lā, hoʻonui ʻia, kūkulu ʻia nā mea hou. ʻO nā pūnaʻi o ke ʻano kūlohelohe i ke koko ka mea hoʻi i ka protein. Me ka pau ʻole o kēia meaʻai, ʻaʻole e ikaika ka kino o ka ʻāina.

ʻAno kūpono nā lau a me nā ʻaʻa holoholona:

• ʻai manu a me nā holoholona
• iʻa
• ka waiū a me nā mea e hoʻopuka ʻia ai ʻo ia hoʻi (nā kuke ʻona, nā kō, a me nā mea)
• hua manu
• ʻalohi
• pi
• nā lillill.

No nā huahana huahana

• ʻO ka paʻakai a me ka hana ʻana.
• ʻO nā hua momona (currants, raspberry) a me nā lau melika ʻole (hua manu, kāloti).
• Holo hoʻolōʻihi (cereals, cereals, pasta).

ʻO nā mea kanu i ka hoʻohaʻahaʻa i ka kolesterol i ka atherosclerosis e hoʻopili i kahi meaʻai ʻai kūpono e hoʻohālikelike i nā ate, nā ʻōpū, ka gastrointestinal tract. ʻAi loa ka meaʻai ma lalo nei, ʻoiai ʻaʻole ia e kōkua i ka hōʻoluʻolu o ke ola o ka mea maʻi, akā ʻaʻole ia e pōʻino. Inā kūkala ke kauka iā ʻoe i kekahi mea mai ka papa inoa, pono ʻoe e noʻonoʻo e pili ana i kona mākaukau.

Nā papa maʻi no nā maʻi o nā kīʻaha o ka lolo, ka puʻuwai, nā haʻahaʻa haʻahaʻa

1. ʻO ka maʻamau, ma kēia hihia, e ʻōlelo ʻia e hoʻokaʻawale i nā ʻiʻo holoholona a me nā mea ʻai momona (hua yolks, momona a me ka palaoa iʻa, pā.
2. Hāʻawi ka mea maʻi i kahi meaʻai ma kahi o ka nui o nā kālaki e 80% o ka nui o ka nui o ka calorie o kēlā me kēia lā.

ʻO kaʻaiʻai haʻahaʻa

He aha ka mea e hana ai i kēia kūlana? Aia kahi hale hana? ʻAe maoli nō! Hoʻokumu ʻia kahi mea kakano ketogenic e nā ʻepekema Kanaka e hakakā i ka epilepsy, akā ua loaʻa i ka noi ma nā wahi ʻē aʻe. Ke hōʻike ʻia nei i nā poʻe i loaʻa nā pilikia.

• ʻŌnaehana Cardiovascular.
• ʻO ka paona koʻikoʻi.
• ʻO nā haunaele o nā hana.
• Nā pilikia thyroid a pancreas paha.

Hoʻopiʻi ia i kahi hōʻole piha o nā hāmeʻe a me ka neʻe ʻana i ka hoʻolaʻa ʻana i nā ikehu momona.

Hāʻawi kēia i nā pono lako:

• Hoʻemi i ka nui o ka momona momona.
• Ka hoʻololi o ka hana ʻaʻina.
• ʻO ka hoʻomaikaʻi nuiʻana i ke kūlana o ke kino.
• ʻO ka hoʻoponopono hou ʻia.
• Pomi paʻa.
• Holoi i ka puffness.

Hoʻokūpaʻa ʻia ka mau momona i loko o ke kino i ka wai ma nā kiko. ʻO ka 1 kalona o nā kālaiʻu e paʻa ai i ka 4 o ka wai, e hoʻonā ai i ka edema. Me ka loli i kēlā meaʻai, hiki i ke kino ke hoʻohana pono i ka momona i waiho i nā paia o nā kīʻaha koko.

He aha nā hemahema o kēia meaʻai?

• ʻO ke kaʻina hana i komo. ʻO nā lā mua he hala kahi kūlana passive apathetic, ʻaʻohe hemahema, nā luhi, nā hiamoe. Ma hope o ka hoʻololi ʻana i kahi "wahie", hoʻi ke kino i ke ʻano maʻamau.
• Ka palena palena o nā huahana. Aneane keʻaʻaʻa i nā meaʻai i hoʻomākaukau ʻia i hiki ke kūʻai ʻia ma ke alanui, ma nā hale kūʻai a me nā ʻaʻai e pāpā ʻia.

Hōʻike no nā mea maʻi me kēia maʻi

1. Hiki iā ʻoe ke kuke i nā pastries i pili i ka psyllium - nā hana a nā mea kanu loina, ka mea i loaʻa i ka gluten. Hoʻalahalaha nui ʻia, ʻaʻole wale i waena o ka poʻe i koi ʻia e hahai i ka ʻai, akā i ka poʻe olakino pū.
2. Eia kekahi, i ka palaoa, hiki iā ʻoe ke hoʻohui i ka fiber i nā hua o ka flax, maukū, palaoa.

ʻO ka niu, flaxseed, pāpaʻi sesame he mea maikaʻi loa no ka palaoa keʻokeʻo maikaʻi ʻole. Ma kahi o ke kō, e hoʻohana i nā mea momona a me nā mea momona.

ʻO ke kō koko liʻiliʻi a paʻa ka kumu nui ma ka hoʻihoʻi.

I ka pane ʻana i ke kō haʻahaʻa haʻahaʻa, hoʻokuʻu ka lime pituitary i ka ulu ulu (somatotropin), ʻo ia hoʻi ke ʻano hou o ke kino.

• ʻO nā kāpeʻa me ka palaoa ʻole:
  1. E ninini i ka 100 kalona o ka nui i loko o kahi kīʻaha hohonu.
  2. Hoʻohui i 100 pākaha o ke kākā kolo a hoʻāwili.
  3. E haki i ka hua manu a me ka huaʻala i kahi pā.
  4. Hoʻohui i ka paʻakai a i ʻole kōpō mea e hoʻāʻo.
  5. Fry e like me nā cheesecakes maʻamau ma luna o ka wela wela.
• Helene Helene:
  1. 150 kalona o ka feta tīhi i ʻoki ʻia i nā cubes.
  2. Kāpoki i nā pepa letce medium.
  3. E hoʻohui i nā lau lettu.
  4. E ninini i kahi pā (120 gr.) O nā lāʻau ʻāpana.
  5. Kaʻaila me ka aila oliva.
• Nā Manaʻo vanila
  1. Hoʻomaka i hua hua 2 ma kahi pahu.
  2. E hoʻohui i 40 gr o ka momona a me kahi pā o ka psyllium.
  3. Lele hou a e pā ka wikiwiki.
  4. E ninini i kahi pahu liʻiliʻi o ka ʻō vanilla a me kahi tī o ka momona i loko o kahi kīʻaha.
  5. E ninini i ka nui i hoʻomākaukau ʻia i loko o nā ʻāpana loea.
  6. E hoʻomo i ka umu, ma kahi mahana o 180 tikelī, no 20 mau minuke.

Papa helu papa no nā pule

• Koho A:
  1. 200 keke o nā tiana ʻaina.
  2. 300 mau pāl a iʻa poʻo.
  3. Hoʻohala o nā greens a me nā hua.
  4. Hupa syrniki.
• Kōkua B:
  1. Omelet mai 4 hua.
  2. ʻAnakalana ʻaʻa (hoʻoliʻi i ka 100 kolo ke kō me nā cranberry a i ʻole nā ​​ʻōpala).
  3. Pepeiao a iʻa paha me ka ʻai.
  4. ʻO nā hua liʻiliʻi i hoʻolapalapa a me kahi aniani o ke kefir.
• Koho C:
  1. Hou ka niu wai me kahi kīʻaha o ke kofe.
  2. Hoʻokahi pomelo ʻole a i ʻole ka makala.
  3. Hanu o ka kāpeti, ka ʻala, ka ʻōpala ʻōlaʻi.
  4. ʻO ka ʻai, kāʻai ʻia a ʻāpala paha, me ka tīhi.

Hoʻohālikelike

ʻO ka loaʻa ʻana o ka ʻike waiwai he kumu koʻikoʻi loa i ka mālama ʻana i nā maʻi. Pono ʻoe e kānalua i nā mea āpau, i ka maʻamau o ka noʻonoʻo ʻana i nā mea koʻikoʻi, e haʻi i kāu hewa. ʻOi loa inā pili ke ola olakino a me ka maikaʻi. E hoʻāʻo e pale i ka hoʻoholo ʻana o ka dogmatic a me ka hoʻomanaʻo - ma mua o ko lākou manaʻoʻiʻo he lepo hāmama ka Honua, a ʻōlohe ka lā a puni ia.

Diet i ka haʻahaʻa koko koko: ʻike ʻikepili

ʻO kahi kīʻaha e hoʻohaʻahaʻa i ka cholesterol he mea pono no ka poʻe me ka helu koko he nui e hele aku ma mua o nā palena maʻamau. Basically, ke pilikia nei kēia pilikia e nā poʻe o nā makahiki kahiko (ʻoi aku ma mua o 40-50 mau makahiki). A ʻo lākou ka mea i loaʻa i ke kolamu kiʻekiʻe e pilikia.

Ma hope o nā mea āpau, hiki i nā kolaki pololi ma nā paia o nā kīʻaha koko (nā lāʻau) ke alakaʻi i nā pōpilikia a me nā puʻuwai puʻuwai - nā hōʻeha a me ka puʻuwai puʻuwai. I ka manawa pinepine aia ka iskemia haʻahaʻa haʻahaʻa, hiki iā ia ke alakaʻi i ka amputation. ʻO kaʻoiaʻiʻo, aia kēia mau maʻi āpau i hilinaʻi i nā mea he nui, ma ko lākou hui pū ʻana.

Akā kekahi o ka mea nui loa e pili pono ana i ka ʻike kolamu kiʻekiʻe.

• ʻO ka maʻamau, ʻo ka papaʻai i ka hoʻohaʻahaʻa i ka kolesterol e mālama ʻia e ke kauka e komo ana i nā kauka therapeutic. ʻO ia kēlā, inā ʻaʻole ʻoe maopopo i kāu mau kuhikuhi, akā mai noho i kēlā meaʻai. Ma hope o nā mea āpau, ʻaʻole hemahema ka cholesterol i nā hopena maikaʻi.
• Hiki i kekahi manawa ke lohe i ka ʻōlelo "ʻaʻai e hoʻemi ai i ka kolesterol kino ʻino." Kū koke mai ka nīnau: he aha ka mea he "kino" i ka cholesterol? Ka mea i huli ia i kēia ʻano ʻāpana o ke alakaʻi i ka atherosclerosis. Ma ka hoʻohālikelike ʻia, "maikaʻi" ka pale i ka hoʻokumu ʻana o nā pōkole ma luna o nā moku.
• Pono e hoʻomanaʻo ʻia ʻo ka papaʻai e hoʻemi ai ka cholesterol ʻaʻole hoʻomaka ke hana koke, akā e lohi iki. Mai noʻonoʻo i kahi hopena wikiwiki. Akā i ka hiki i nā mākau maʻamau, naʻaupō ka hoʻi ʻana i ka “cholesterol” meaʻai hou.
• Hiki iā ʻoe ke heluhelu i kahi ʻatikala e wehewehe ana i kahi mea ʻai no ka hoʻohaʻahaʻa i ka cholesterol i nā kāne. Loaʻa iā ia nā nuances pono e pili ana i ka ikehu a me ka waiwai momona.
• Pehea e hana ai ka papaʻai i ka hoʻohaʻahaʻa i ka cholesterol? ʻAʻohe mea paʻakikī maanei. Ua hōʻike ia i ka emi ʻana o nā meaʻaiʻaiʻai i ka cholesterol i ka mea ʻai.Hoʻopili kēia i nā mea momona a me nā iʻa, huaʻala a hua manu, pata, lard, ʻo ka momona puaʻa. ʻO ia, ʻo nā huahana holoholona a pau i waiwai ma ka kolamu aia i loko o kahi o nā mea pale paʻa.

Meaʻai no ka hoʻohaʻahaʻa i ka cholesterol: kahi papa hana no hoʻokahi pule

Ka ʻaina kakahiaka: millet porridge me ka waiū a me ka kīmi ʻōmaʻomaʻo, ka oatmeal me ka waiū me ka hapa o nā hua ono a me ka koko, ke kīleʻa kuke ʻia (ʻā ʻia) ka lemon, ka ipo laila a me kahi hapaina o ka palaoa, dumplings me ke kīaʻi a me nā tī.

Me kekahi mea e ʻai ai (e pili ana kēia i ka ʻaina awakea a me kaʻaina awakea) hiki iā ʻoe ke ʻai: nā huaʻai (huaʻaʻa, ʻalemona, grapefruits, kiwi, ʻehā a me nā mea like) nā huahana hoʻolimalima haʻahaʻa, nā papa liʻiliʻi i ka meaʻai, nā lau momona hou.

Lunches: pink salmon fish soup and mashed potato with chicken cutlet, lean beef borsch and beans puree, chicken chicken with beans and salad salad with buckwheat, beans soup and stewed vegetables, uhn uh me ka mea ʻalua me nā mea ʻai, moa ka moa na ai a me ka bale me nā ʻalehu a me nā kaloti, ʻohi a me vinaigrette me kahi pā iʻa.

Nā ʻaina pāʻina: kāla palaoa, nā mea i hoʻopiha ʻia, nā ʻōpala o ka pēpē, casseroles me ka moa a me nā mea kanu, nā iʻa i kā ʻia me nā lau ʻai, nā ʻaiā me nā ʻāpana o ka ʻiʻo a i ʻole nā ​​iʻa, nā uala hua.

Maʻaʻai no ka hoʻolaʻa haʻahaʻa: nā koho meaʻai

Loaʻa iā ʻoe kekahi hopena maikaʻi loa:

• ʻO ka moa iʻa a iʻa paha, hiki iā ʻoe ke hoʻohui i nā greens, ke kāleka a me kekahi mea ʻala iā lākou. Akā hiki ʻole ʻoe ke hoʻokuʻi iā lākou, ʻoi hoʻi ma ka palaoa!
• Nā lau ʻai iʻa me nā ʻāpana o ka iʻa a me ka iʻa i hoʻomoʻa ʻia me ka ʻaila ʻaila, ka wai o lemon, ka soy ʻAʻole "mau kākela" kīleʻa e like me ka ʻaʻa ʻana ma lalo o kahi huluhulu hulu a "Olivier" paha!
• Hoʻopapa i nā kukui momona i ka pauku lua: iʻa, moa, pipi, uhihi a me ka mea kanu.
• ʻO kekahi hui pū me nā ʻai (nā iʻa) me nā lau ʻai: casseroles, stews, roasts, Kāpala kāpili a i ʻole pepa ʻia a pēlā aku.
• Kekahi kīkī i ʻai ʻia ma ka wai. Hoʻohui mākou i nā mea kanu meaʻai a me nā palaʻai iā lākou.

Meaʻai no ka hoʻohaʻahaʻa i ka cholesterol a hoʻolilo i ka paona

Inā noʻonoʻo ʻoe e pili ana ia mea, a laila eʻai i kekahi manawa no ka hoʻohaʻahaʻa i ka cholesterol i ka manawa like e ʻai ai no ke kaupaona ʻana, no ka mea, he haʻahaʻa haʻahaʻa haʻahaʻa calorie nā papa.

ʻO ia, inā loaʻa iā ʻoe ka nui o ke kolamu koko a me ka nui o ke kaumaha, a laila eʻai ʻoe i kahiʻai haʻahaʻa-mau e kōkua i ka haʻahaʻa haʻahaʻa e kōkua iā ʻoe. ʻO kāna hana maoli ka mea e hōʻemi i ka ʻai ʻana i nā meaʻai momona wale nō, akā ʻo ka momona, nā meaʻai starchy.

ʻO ia, mai ka papa ʻaina e kāpae i nā hua momona a me nā huaʻai (hua waina, nā maiʻa), nā kō, ka palaoa, nā uka a me nā mālama, confectionery.

ʻO ke kai ʻona maikaʻi a ke makemake no ka hoʻohaʻahaʻa i ka cholesterol hiki ke hūnā i nā ʻāpana i hiki ai iā ʻoe ke hoʻoluhi i ka momona i ka manawa like. Hiki iā ʻoe ke heluhelu e pili ana i kona mau kānāwai a me nā menus ma ka ʻatikala e pili ana. Ma ka laulā, ʻaʻole e kāpae i nā huahana like i hōʻike ʻia ma luna.

• I kēia manawa ua ʻike ʻoe aia kekahiʻai kūikawā e hoʻohaʻahaʻa i ka cholesterol koko. Kaʻana i kou ʻike me nā hoaaloha a me kou ʻohana. Ma muli paha kāu kōkua e kōkua iā lākou. Ma hope o nā mea āpau, pono ke inu i nā lāʻau i hiki ke hoʻopaʻa i ka synthes o kēia lipid. Akā ʻaʻole lākou maʻalahi, ʻoiai inā ʻoe e noʻonoʻo i kā lākou lawe i kēlā me kēia lā.