Ehia ka nui o ka kolamu ma ka waiū a me ka waiū?

ʻO ka nīnau inā he kolala ma loko o kaʻaila momona a i nā huahana ʻē aʻe e nīnau ʻia ma mua o ka ʻike ʻia ʻana o kona kiʻekiʻe kiʻekiʻe i ke koko. ʻO ka meaʻoiaʻiʻo ʻo ia mea pono, he mea pono no ke kino i nā mea liʻiliʻi, i ka wā e hōʻiliʻili ʻia a pākuʻi ʻia, hiki iā ia ke hoʻomāhuahua i ke olakino i ke koko, i waiho ʻia i loko o nā kīʻaha koko ma ke ʻano o ka pā kīwaha a me ka hōʻemi i ke kahe koko.

Me ka nui o ka kolamu, he pilikia nui ka maʻi o ka naʻau, nā maʻi vascular, nā leʻaleʻa, nā maʻi o nā maka, etc.

Nā huahana huahana

ʻO ka lohe ʻana ʻo ka cholesterol maikaʻi ke kumu a ʻo ka kūkulu ʻana i nā lako no ke kino, nui ka poʻe e hōʻoia i kēia ma ka ʻai ʻana i nā huahana koloa kiʻekiʻe. I kēia manawa, ʻoi aku ka hapa o ka hapa pono e hoʻoili ʻia e ka ate, a he 1/3 wale nō i komo ai i ke kino me ka meaʻai.

No laila, he mea olakino olakino e pili ana i ka palena paʻa loa i ka papaʻaina o nā mea āpau e hoʻonui ai i ka kolamu - ʻo ia kekahi mau huahana me ka momona momona (ʻokoʻa wale nō i nā iʻa aila), me ka ʻano wai momona:

• ʻōpole
• momona moa
• waiū piha
• waiora wai 15% momona a kiʻekiʻe.

A i kekahi manawa makemake nui ʻoe e hoʻomaʻamaʻa iā ʻoe iho i ka momona home homemade! Akā ʻo ka pata, ka momona momona a me ke kōkī ke kīwī i hōʻino ʻia, e hoʻopakele ana i nā kolikolo maikaʻi i ke kino o ke kanaka.

ʻAʻole hiki ke haʻalele piha loa i ka hoʻohana ʻana i nā huahana dairy. ʻO ka nīnau no ke ʻano o kahi huahana kīnāwī paha e ʻai ʻia i kahi ʻano ʻē aʻe: he aha ke ʻano o kēia huahana e koho ai.

• keke ʻo ke kekona, akā momona-free,
• kefir 1%,
• ina e kalua, alaila keena feta,
• ʻo ka waiū (ʻoi loa no ka hana ʻana i nā cereals) hiki ke hoʻololi koke i ka buttermilk, i ke kūʻai ʻana i nā ʻākala, ʻo ia hoʻi, e koho i ka koho ʻana i nā ʻōpū, me nā mea momona liʻiliʻi.

He aha kaʻaila momona e koho ai

ʻO 100 g kaʻaila kawa 30% ʻoi aku ma mua o ka hapa o ka maʻamau o kēlā me kēia lā o ka cholesterol. No laila, inā makemake ʻoe e loaʻa i ka hoʻoholike e pili ana i ka "cream cream-cholesterol", pono ʻoe e uku no kēia "hōʻino" o ka hana kino, kahi mea maikaʻi loa i ka hoʻoponopono ʻana i kēia mea i loko o ke kino o ke kanaka.

Nui, e hoʻoikaika ana i ka ʻai kūpono a me ke olakino, hoʻoholo e haʻalele i ka mayonnaise a hoʻololi iā ia me ka wai kuleka (20%, no ka laʻana). Akā ke koho mai i nā mea ʻino ʻelua, hiki iā ʻoe ke hoʻopiha i ka saleka me ka waiū ma mua o ka mayonnaise (pono ʻoe e koho i kahi huahana o ka momona momona o ka momona - ʻaʻole ma mua o 10%), akā aia nā mea ʻē aʻe he nui no ka lole.

No kahi huʻai huala, maikaʻi loa ke aila ʻaila (ʻoliva a i ʻole rapese) paha. A me kaʻaila momona e like me ke kapa e hoʻohuli ai i ka yogurt Helene, i manaʻo ʻia ʻo ia kekahi o nā huahana maikaʻi loa i ka honua. Hoʻomaikaʻi ʻo ia i ka hoʻowalewale ʻana a kōkua i ka hoʻopili ʻana o nā mea e pono ai e komo i ka gastrointestinal tract.

ʻOiai inā ʻoe e ʻai pū me nā mea i hōʻole ikaika ʻole i nā lula o ka ʻai maikaʻi, mai hina. ʻO nā huahana momona e hiki ke hoʻoili a hui pū ʻia me nā poʻe ʻē aʻe. ʻO ka mea laʻana, ʻoi aku ka maikaʻi o ka kuke ʻana i ka porridge me ka waiū i hoʻohemo ʻia, e hoʻohana i ke kīwī me ka wai wai, hoʻohui i ka waiū i kaʻaila, a hoʻohui pū i kefir me ka papa ʻaina.

Nā hiʻohiʻona o ka waiū momona

Pane i ka nīnau no ka mea hiki ke ʻai i ka waiū momona me ka kolamu nui a me ka waiū, hiki iā ʻoe ke hōʻoia i ke pane maikaʻi, akā pono e hoʻohana ʻia ka hoʻohana ʻana o kēia mau huahana.

ʻO ka mana o kēia ʻano meaʻai he hapa nui o nā mea pono e pono ai ke kino, akā i ka hoʻohui i kēia, nā nui o ka momona saturated i loko o ke ʻano o ka triglycerides.

Hoʻololi ka mea waiwai o ka waiū e like me nā ʻano o ka bipi, kāna meaʻai, manawa a me nā ʻokoʻa hoʻoneʻe. ʻO ke hopena, hiki ke hāʻawi ʻia kahi ʻike momona i hiki i ka waiū. Aia ka maʻamau ma waena o 2.4 a i 5.5 pakeneka.

ʻOi aku ka kiʻekiʻe o nā momona momona i ka waiū, ʻoi aku ka hoʻonui i ka pae o LDL.

Hiki i kahi kiʻekiʻe o ka cholesterol kino i ke kino ke alakaʻi i kona hoʻohemo ʻana ma nā paia o nā kīʻaha koko, ke alakaʻi nei i ka hoʻokumu ʻia ʻana o nā kolamu kolesterol. ʻO kēia mau waiho kālā, e hoʻonui ana i ka nui, hoʻopaʻa liʻiliʻi ka lumen o ka moku a hiki i ka wā e nahu nui. I kēlā kūlana, ulu kekahi kanaka i loko o ke kino he pathology kino i kapa ʻia ʻo atherosclerosis. Ma ke ʻano he palola e alakaʻi i kahi hana o ka hoʻokahe o ke kahe a hoʻōla i ka hoʻopiha ʻana i nā kiko me nā oxygen a me nā mea ʻai.

ʻO ka lōʻihi o ka manawa, hiki i ka atherosclerosis ke hoʻonāukiuki i ka mea maʻi i nā ʻōpū āpau, ʻoi nui ka maʻi o ka naʻau a me ka lolo.

I ka hopena o ka hōʻino ʻana i kēia mau hanana:

• ka hemahema coronary
• ʻinalelo angina pectoris
• puʻuwai hemahema
• māhā
• puʻuwai puʻuwai.

ʻO ka waiū a me nā huahana dairy i waena o nā huahana punahele o nā kamaʻāina o Lūkini. No laila, paʻakikī loa ka haʻalele ʻana i kēia meaʻai. No nā mea hoʻomaka, pono ʻoe e koho i nā huahana momona haʻahaʻa. ʻAʻole hiki ke hoʻokō wale kēia i ka waiū me ka haʻahaʻa haʻahaʻa haʻahaʻa, akā ʻo ia hoʻi ke kī a i ʻole kaʻaila.

ʻO hoʻokahi kīʻaha o ka waiū piha he ʻekolu mau manawa ʻoi aku ka momona ma mua o ka huahana nonfat. Manaʻo kekahi mau loea e hoʻololi i ka waiū maʻamau me ka soy a i ʻole ka mea ʻala i waiwai me ka calcium, ka bitamina D a me ka hao. Eia kekahi, ʻoi aku ka maikaʻi o ka kūʻai ʻana i ka margarine, e hoʻohaʻahaʻa i ka cholesterol, ma mua o ka pata.

E kamaʻilio e pili ana inā hiki ke inu i ka waiū me ka kolamu kiʻekiʻe, ʻike ʻia inā inā ʻoki ʻoe i ka hoʻoneʻe ʻana i ka ʻai, a laila pono ʻoe e hoʻonui i ka calcium intake mai nā wahi meaʻai ʻē aʻe. Hiki ke hoʻohana ʻia ka mea inu hua momona o calcium ma kēia kumu. Eia kekahi, pono e hoʻonui i ka ʻai o nā lau lau lauma ʻona, nā iʻa a me nā niki. Mea momona kēia mau meaʻai i ka calcium. Ma mua o ka hoʻololi ʻana i ka meaʻai, ua ʻōlelo ʻia e kūkā me kāu kauka e pili ana i kēia pilikia. Hiki i ke kauka komo ke hōʻeuʻeu i nā lako momona loa a me nā huahana e hoʻopiha hou i nā mea i loaʻa i ka waiū i ka hōʻole ʻana i ka hoʻohana.

E pono e komo i ka papahele i nā meaʻai a me nā mea momona e pono ai nā huahelu D.

He aha ka cholesterol?

ʻO ka kolololi, a i ʻole ke kolamu, he pūhui like-momona o kahi ʻano mea kūlohelohe. ʻO ia ka ʻāpana o ke kino o ke kino a ke komo ʻia i ka hana o nā membrane, a kākoʻo pū i ke kino o ke kino. Ua ʻike ʻia aia ka kolamu wale nō ma nā loina holoholona. Pono ke kino iā ia, ʻoiai ua aneane ʻia nā hormones a pau mai loko aʻe, e komo pū me ka testosterone a me cortisol.

Hoʻopilikia kēia mau hormones 2 i ka mākeke o ke kanaka. ʻAʻole hiki ke kāpae ʻia ka huaora D me ka ʻole o ka kolamu. Loaʻa ia ma ka umauma umauma, ʻoiai he mea pono no ka hoʻomohala maʻamau. ʻO kēia ʻano lipid kekahi hapa o ka ʻili o ka ate. Ua hōʻoia nā noi ʻana ua ʻoi aku ma kahi o 70% o ka waiwai ka mea i hoʻokumu ʻia e ke kino ma luna o ia mea a ma kahi wale nō 30% ka mea e hele mai ai i ka meaʻai.

Eia naʻe, ʻōlelo ka poʻe loea i ka hoʻopulapula ʻana i ka ʻai ʻana o nā meaʻai me kahi momona momona e pale ai i ka hoʻomohala ʻia o kahi maʻi maʻamau e like me ka atherosclerosis. Ua hoʻokaʻawale ʻia ʻo Cholesterol ma nā ʻano 2: kiʻekiʻe a haʻahaʻa haʻahaʻa. Hoʻopilikia ka lipoproteins haʻahaʻa liʻiliʻi i ka hoʻomohala ʻana i ka maʻi.

Akā ʻo ke kumu nui no ka hoʻomaka ʻana o ke kaʻina pili a me ka pōʻino, no ka hiki ʻole ke hoʻopili a hoʻopili i kahi pā atherosclerotic i kahi pā vascular intact. Ua hōʻike kēia ma ke kumu o nā kolika kolala ʻaʻole wale ka kolamu, akā aia nō hoʻi ma ka moku moku koko. Akā maikaʻi wale ka kolamu ma ka loli. ʻO ka kaupaona ma waena o ka kiʻekiʻe a me ka hoʻohaʻahaʻa haʻahaʻa ka mea nui, ʻokoʻa kā lākou ʻenehana.

No nā wahine a me nā kāne, ua hoʻokumu ʻia nā hōʻailona like ʻole o ke ʻano o ka mea o ke koko.

• huina piha: no nā wahine a me nā kāne - 3.6-5.2 mmol / l,
• nā kolamu haʻahaʻa haʻahaʻa (LDL): no nā wahine - ʻaʻole iʻoi aku ma mua o 3.5 mmol / l, no nā kāne - 2.25-4.82 mmol / l,
• nā kolamu momona kiʻekiʻe (HDL): no nā wahine - 0.9-1.9 mmol / l, no nā kāne - 0.7-1.7 mmol / l.

Nui ka ʻai i ka waiū?

Ehia ka nui o ka cholesterol i loko o ka waiū o ka bipi, ʻo ka pane i kēia nīnau penei e like me kēia (no ka nui o ka inu i loko o 100 g):

• 3.2 mg i ka waiū me kahi momona momona o 1%,
• 9 mg ma kahi inu me kahi momona momona o 2%
• 15 mg i ka waiū me ka momona momona o 3.5,
• 24 mg i loko o ka waiū 6%.

No laila, ʻo nā poʻe i hōʻike ʻia i ke koleka kiʻekiʻe e pono e kiaʻi i ka momona o ka waiʻona. I loko o kahi aniani o kēia inu me ka momona momona o 6% aia i ka 8% o ka hoʻokomo o ka kolamu o kēlā me kēia lā. Loaʻa iā ia ka nui o 5 g momona, ʻole e hoʻohuli ʻia i loko o LPPN. No ka hoʻohālikelike: 1 kīpū o ka waiū me ka momona momona liʻiliʻi he 7% LDLP a i ʻole 20 mg, a me ka momona unsaturated - 3 g, kahi i kūpono iā 15%.

ʻO ka nui o nā waihona i nā ʻano huahana

Eia kekahi, momona kēia waiū i nā momona momona o polyunsaturated, e like me ka linolenic a me nā linoleic acid. ʻO lākou, ma ke huli ʻana i ka hana maʻamau o ka metabolism momona i nā poʻe me ka kolamu kiʻekiʻe. Loaʻa i ka waiū kao ka mea i hōʻike i ka nui o ke kō o ka calcium ma loko. Mālama kēia mea i ka hoʻohemo ʻana o ka LDL, hoʻomaikaʻi i ka hana ʻana o ka naʻau naʻau a me ka ʻōnaehana cardiovascular holoʻokoʻa.

Hoʻomaopopo nā poʻe loea i ka waiū kao i lawe maikaʻi ʻia a ʻaʻole i alakaʻi i nā haunaele o ka ʻoihana. Hoʻonohonoho ʻia e inu i nā ʻāpana he 3-4 i kēlā me kēia lā. No laila, ʻaʻole ka contraindicated maʻi waiu kao i ka hoʻonui ʻana i ka kolamu, akā ua loaʻa pū kekahi hopena maikaʻi, inā ʻokoʻa.

• hoʻoikaika i ka momona metabolism me ke kolamu kiʻekiʻe,
• hoʻonui i ke kū ʻana o ke kino i nā maʻi,
• pale i ka waiho ʻia ʻana o nā plak a atherosclerotic,
• hopena maikaʻi ma ka ʻōnaehana cardiovascular.

ʻO ka hapa haʻahaʻa o nā kolamu ma ka waiū soy - 0%, i.e. ʻAʻohe ia ma laila. ʻO ka nui o ka momona saturated he 3% a i 0.5 g ʻAʻole ia e loaʻa i ka LPPN a me ka waiu niu, ʻo ia nō hoʻi kahi mea kanu mea kanu. ʻOiai ʻo ka hapa nui o nā momona momona e kiʻekiʻe loa - 27%.

ʻO kāna hoʻohana maʻamau e kōkua i ka hoʻohaʻahaʻa i ka cholesterol. ʻAʻole loaʻa ka waiū Almond i ka cholesterol. I ka ʻokoʻa, ua hōʻike ʻia kona hopena maikaʻi ma ke kino. Loaʻa ka kiʻekiʻe kiʻekiʻe o ka lipoproteins haʻahaʻa haʻahaʻa ma ka waiū kanalima - 88 mg no 100 g o ka inu.

• 100 g lemona momona, kahi momona o ka momona ma kahi o 20% e loaʻa ana i ka 100 mg,
• 100 g o kefir - 10 mg,
• 100 g ka pāhi ʻaina 18% momona - 57 mg,
• 100 g ka mea kīwī me ka momona momona o 9% - 32 mg,
• 100 g ka waiū kuhi momona momona - 9 mg.

Pono e haʻiʻia ma o ka haʻahaʻa o nā lipoproteins haʻahaʻa haʻahaʻa ma nā huahana waiū-waiū liʻiliʻi ma mua o nā huaʻai i loko o ka waiū a i ʻole ka waiū a pau.

Pehea e inu ai i ka waiū me ka LDL kiʻekiʻe

ʻAʻole ʻoe e hoʻokaʻawale i ka waiū i kāu papaʻai, akā, ʻo ia hoʻi ka mea pono ʻole e hōʻino. Me ka hoʻonui nui o ka LDL, ka waiū piha o ka momona momona i hoʻopaʻa ʻia. E hoʻemi i ka ʻike o ka waiū caloric o ka waiū, a me ka hoʻohaʻahaʻa ʻana i nā ʻona o nā mea maikaʻiʻole i loko, hiki iā ʻoe ke hoʻoinu iā ia me ka wai. Inā ʻoe e hahai i ka meaʻai anticholesterol, a laila ʻaʻole ka momona o ka momona o ka waiū i ʻoi aku ma mua o 2%.

No kahi pākeke e hana ana i kahi hana ʻoihana, hiki ke inu ʻia nā kolo 3 mau waiwaʻaha wai i kēlā me kēia lā. ʻAʻole e pōmaikaʻi i ka loaʻa ʻana o kēia kālā, no ka mea ʻaʻole e ʻeli ʻia ka nui. Eia kekahi, me ka wā o ka makahiki, e hoʻoneʻe i ka hiki ke hoʻōki i ka waiū waiū, no laila e loaʻa pinepine ka hōʻailona like me ka maʻi maʻi, ke kulu a me ka puʻuwai.
He kapu ka palena no ka poʻe pākahi i nā kīʻaha 1.5 i kēlā me kēia lā.

ʻO ka hoʻonui liʻiliʻi a hōʻemi paha i kēia mahele, e pili ana i ke kiʻekiʻe o LDL i ke koko. ʻOi aku ka maikaʻi e inu i ka waiū ma ka ʻōpū ʻole e pili ana i 30 mau minuke ma mua o kahi pāʻina. Hoʻohui ʻia ka waiū i kākaina palupalu i kāna hopena hoʻoikaika. Aia no ka manawa o ka inu waiū, ʻoi aku ka maikaʻi o ka waiho ʻana no ka ʻaina awakea a i ʻole ka ʻaina awakea. Inā inu ʻoe i kāu kakahiaka kakahiaka mua, a laila laʻa loa ia ʻaʻole e hoʻopiha piha ʻia.

No laila, me ka kiʻekiʻe o ka haʻahaʻa kiʻekiʻe o ka kolamu, ʻaʻohe kumu koʻikoʻi e haʻalele i nā huahana dairy. He mea koʻikoʻi kēia no ka poʻe e pīhoihoi ana i ka nīnau: e inu mākou i ka waiū o ka pipi a ʻaʻole paha. Akā e pono ʻoe e koho i ka mea e loaʻa ai ka liʻiliʻi o ka momona. Pono e hāʻawi ʻia i ka makemake i hoʻokahi pākēneka pākēneka, 5% kolo kīkole, nāmole momona haʻahaʻa a me nā ʻaila maoli. ʻO ka waiū haʻahaʻa nā haʻahaʻa o nā mea pono e pono ai, akā, nā lipoproteins haʻahaʻa haʻahaʻa haʻahaʻa.

ʻO ka hoʻonohonohoʻana o kaʻaila kirika

Hoʻokomo ka waiū momona i ka wai, a loaʻa pū me nā momona, a me nā mea momona, nā pūleo protein a me ka lehu.

ʻO ka hui pū ʻana o nā huahana wai momona i hoʻomau ʻia, me ka ʻōmole ʻōmaʻomaʻo, ka nui o nā microelement, nā huaora, nā macroelement a me nā minerala. Me kahi huahelu kolikini kiʻekiʻe, hoʻopau ʻia ka waiʻai i loko o kahi kumukūʻai paʻa ʻole.

ʻ complexlelo i nā aila ʻona:

• E hakakā ka Vitamin PP i kahi mākaʻikaʻi triglyceride, a hoʻohaʻahaʻa i kā lākou helu koko,
• ʻO B huaola hoʻihoʻi i ka kūlana o ka maʻi o ka mea maʻi, a hoʻōla i ka hana o nā hana kalima,
• Hoʻopili ʻia nā waikawa Folic (B9) me ke kāpili ʻana o ka hemoglobin i ka ʻōnaehana hematopoietic o nā ʻāpanaʻula ʻulaʻula. ʻO ka hemahema o kēia māhele i ke kino e alakaʻi i ka anemia,
• Hoʻololi ka Vitamin E i ka hele ʻana o ka wā kaʻina ma ke kūkaʻi o ka pūnaehana, a hoʻonui pū i ka wikiwiki o ke kahe o ke koko ma loko o ka ʻōnaehana, a pale aku i ka hoʻokumu ʻana o koʻi koko i loko o ka wahī,
• Pono ka Vitamin D e hana ai i ke kino i ka mea ʻoi a me ka iwi pili,
• Ua pale aku ka Vitamin C i nā mea hoʻomake a me nā viral, a hoʻōla hoʻi i ka ʻōnaehana paleia,
• Hoʻonui ka Vitamin A i ka hana o ke kino nānā a hoʻonui i ka hana o ka lolo.

Hoʻokumu ʻia ka puna kalolo o ka ʻono momona i ka hapalua o kona momona momona:

• ʻAʻole ʻoi aku ka momona o ka momona momona ma mua o 10.0% 158 mau kalona ma 100,0 mau gr o ka huahana
• Ka momona momona o ka momona cream 20,0% 206 kaloli i 100,0 mau gr o ka huahana.

ʻAʻole i loaʻa i nā waiʻaoma i ka waiwai ʻokoʻa nā mea hoʻohui kai

ʻO nā waiwai e hoʻohana ai no nā kolamu kiʻekiʻe

ʻO ka kulana waiʻaʻa he huahana momona maikaʻi, a ke aʻo ʻia e hoʻopuka i loko o ka ʻai a nā poʻe maʻi i loaʻa i ka anemia.

Inā ʻoe e hoʻohana i ka huahana waiū fermina me ka momona momona ʻoi ʻole ka kiʻekiʻe ma mua o 10.0% me ka hoʻonui ʻia o ka index cholesterol hoʻonui, a laila hiki iā ʻoe ke loaʻa nā hopena maikaʻi aʻe o ka huahana no ke kino.

• Hoʻonui i ka hana o ka ʻōnaehana hana me ka hoʻolaha ʻana i nā pōmaikaʻi maikaʻi i loko o ka pānaʻi ʻana o ke kao,
• Hoʻopau i ka hōʻoluʻolu kino ʻana ma hope o ka pau ʻana o ka ʻili.
• He hopena maikaʻi kona e pili ana i nā kinipōpō
• Hoʻihoʻi hou i ka hormonal background i ke kino,
• Hoʻopaʻa ia i ka hana a nā pūlima o ka lolo,
• Hoʻonui ʻo ia i ka hana a nā ʻōnaehana hoʻonā a hoʻihoʻi i ke kūpaʻa noʻonoʻo a me ka noʻonoʻo.
• Hoʻopili i nā ʻili sela, e hoʻomaikaʻi i kona kala,
• Hoʻoulu i nā aʻa o ke kino,
• Hoʻolakoʻo i ka enamel niho, nā pā manamana a me nā aʻa lauoho.

Nā huahana huahana

Me ka hoʻonui nui o nā huahelu kolikona, hāʻawi ʻia nā mea kanu i ka nānā nui ʻia, a me nā huahana holoholona kahi i hoʻomaʻamaʻa ʻia ai ka nui o ka momona momona no ka hoʻohana ʻana i nā meaʻai.

Hoʻokomo ʻia ka hoʻohana ʻana o ia mau huahana waiū e like me ka wai i loko o ka meaʻai:

• ʻO ka momona momona a iʻole kaʻaila
• ʻAʻole momona momona kākākūkā,
• ʻO ka waiū momona momona,
• ʻO ka ʻenehana a me nā paakiki paʻakikī.

Akā ʻaʻole ʻoe e haʻalele loa i ka hoʻohana ʻana i nā huahana hammer me kahi kiʻekiʻe kolesterol kiʻekiʻe, pono ʻoe e koho i nā huahana kīwī pono:

• ʻO ka pīkī ʻona ma kahi haʻahaʻa o ka momona,
• Ke kīʻaha ʻaihā ke kīkē a me nā ʻōmato yogurt a i ʻole ka momona momona ʻaʻole iʻoi aku ma mua o 1.0%.
• Pono ka momona o ka waiū momona me kahi momona momona o ka nui ma mua o 10,0%,
• Ma kahi o ka momona momona, koho i kaī feta me ka hapa haʻahaʻa o ka momona i loko,
• Hiki ke hoʻololi ʻia ka waiū i ka buttermilk a kuke i ka paila ma luna.

Nā hiʻohiʻona o kaʻaila momona

ʻO ka nui o ka cholesterol i kaʻaila momona

Aia he kolamu i loko o kaʻaila momona, a ʻo kona nui ma kēia huahana waiū i hoʻomehana ʻia e pili ana i ka hapalua o ka momona i loko:

• I ka huahana me ka momona 10,0% 30.0 milligrams o ka cholesterol
• I loko o kaʻaila momona 15.0% momona 64,0 milligrams o ka momona
• I kahi huahana momona momona he 20.0% 87.0 milligrams o nā molekole kolesterol,
• I ka huahana me ka momona 25,0% 108.0 milligrams
• I loko o 30,0% ʻona kala 130,0 milligrams o ka cholesterol.

Ehia ka hoʻonui i ka index cholesterol ka hoʻonui?

ʻO ka maʻamau maʻamau o ka cholesterol i kēlā lā i kahi kanaka olakino he 300.0 milligrams, no ka mea maʻi me nā pathologies o ke kahe koko a me nā maʻi maʻi me kahi kiʻekiʻe o ka pōkole koleko nui o ka 200.0 milligrams i kēlā me kēia lā.

ʻO ka lemona momona aʻe e pili ana i nā huahana lipid kiʻekiʻe. Hiki iā ʻoe ke hoʻohana i ka palaila momona me ka hypercholesterolemia ʻaʻoleʻoi aʻe ma mua o 25,0 karama a wale mai ke kakahiaka a i ka ʻaina awakea.

Inā mākou e hoʻohālikelike i ka waiū ʻala a me ka pata o ka ʻohana o ka pipi, a laila, hoʻohālikelike i ka pata, ʻono aolo paha i kaʻaila, ʻaʻole nui ka nui o ka index index, a inā e hoʻohana ʻoe i kahi huahana me ka momona momona aʻai, a laila ka nui o ka mololi o ka cholesterol i loko o ke koko.

Hiki ke hoʻokaʻawale ʻia nā meaʻai momona waiū me ka hypercholesterolemia, e hoʻohui pū me lākou i kēlā mau meaʻai e hiki ai ke hoʻohaʻahaʻa i ka index cholesterol:

• E hana i ka porridge, hoʻoheheʻe i ka waiū piha me ka wai.
• E hoʻohana i ka mea kīwī ʻaina me nā huaʻōmaʻomaʻo a i ʻole ka waila ʻia
• Hiki ke hoʻohui ʻia i ka waiū i loko o kaʻaila a waiho i kahi ʻāpana o ka lemon i loko o ia mea,
• Ke hoʻohana a i ʻole yogurt e hoʻohana pū me ka ʻaʻai meaʻai a i ʻole oatmeal.

Hoʻomaʻamaʻa maikaʻi ka waiū wai maikaʻi me ka ʻōnaehana hormonal kanaka

Pehea e koho ai i kaʻaila momona?

No ke koho ʻana i kahi momona ʻono, pono ʻoe e aʻo i ka ʻaʻa. Ma ka pale e ʻole ai e kākau ʻia nā mea ʻē aʻe akā ʻo ka momona me ka ʻaila hou. Kūpono kēlā ʻano waiola a e hoʻomaʻamaʻa i ke kino.

Pono nō ʻoe e noʻonoʻo i:

• ʻAʻoleʻoi aku ka lōʻihi o ka mālama ʻana o kahi huahana kūlohelohe kiʻekiʻe kūpono ma mua o ka hebedoma.
• ʻO ka mānoanoa o ka huahana kūlohelohe maoli e pono ka mānoanoa,
• ʻAʻole kiʻekiʻe loa ka mālama ʻana o ka huahana kūlohelohe ma mua o 4 kiʻekiʻe.

ʻO ka hui a me nā waiwai pono o ka huahana

Hoʻomaʻamaʻa maikaʻi ka waiū wai maikaʻi me ka ʻōnaehana hormonal kanaka

I pane e pili ana i ka piʻi o ka waiola i ka mole o ke kolamu koko, pono e aʻo ʻia kāna ʻano. Hana ʻia ka huahana wai momona i ka cream, kahi i hoʻonā ʻia me nā mea maʻi kūikawā. ʻO ka hapa nui o ka waiū i ka wai, loaʻa pū nō hoʻi ia i nā momona, nā huamona, nā palaka a me ka lehu.

Ma mua o ka hoʻomaopopo ʻana inā he kolala i loko o kaʻaila momona momona, pono ʻoe e hoʻomaʻamaʻa iā ʻoe iho me kona ʻano, he mea maikaʻi loa ia no ke kino. No laila, aia i kahi huahana wai fermina he nui nā huika a me nā mea macro. Hiki ke hoʻopau ʻia ʻo Smeena me ka cholesterol kiʻekiʻe, e like me ka nui o nā huaora:

ʻO ka nui o nā kaloli a me nā kolamu ma loko o ka waiūʻai e hoʻoholo ʻia e kona ʻona momona. Inā haʻahaʻa nā huahana a laila, ʻo ka lemona o ka kalolo iā ia - 158 kcal no 100 gram. ʻO ka waiū waiū me nā momona momona o 20% kahi e pili ana i 206 mau calorie.

ʻO kaʻaila momona haʻahaʻa me nā kolamu kiʻekiʻe he mau hopena maikaʻi aʻe:

1. Hoʻohumu ia i nā pūpū me nā microflora pōmaikaʻi e hoʻomaikaʻi i ka digestive tract.
2. Hoʻopau i ka hoʻōla ʻana o ka ʻili ma hope o ke kuni ʻana.
3. ʻO ka hopena e pono ai ma ka ʻoihana muscular.
4. Hoʻopaʻa ia i ka hana noʻonoʻo.
5. Hoʻonui kūlike i nā pae hormonal.
6. Hoʻomaikaʻi i ka kūlana psycho-emotional.
7. Hoʻoulu, hoʻāla i ka ʻili, hoʻomaikaʻi i kona kala.
8. Hoʻopili i nā kui, nā niho, nā iwi.

Ke pāpā ʻana! ʻOi aku ka maikaʻi o ka ʻōmole momona ma mua o ka ʻaina. Hoʻohana ʻia kona hoʻohana ʻana i ke ahiahi e pōʻino i ka pepona, gall bladder. ʻAʻole kōkua ʻia ia e ʻai i ka huahana kīwaha no nā maʻi o ka papa gastrointestinal, obesity, hypertension, impaired functioning of the heart and blood vessel.

Ka hopena o ka waiū momona ma ka kolamu

I mea e maopopo ai i ka mea hiki ke ʻai i ka waiū momona me ka kolamu kiʻekiʻe, pono e ʻike mua he aha ka cholesterol. He momona momona kēia, ʻo ka hapa nui ia e hoʻoili i loko o ke kino. He nui nā mea waiwai e pono ai kēia mau mea: ʻo ia kahi o nā membrane cell, hāpai i ka hilo ʻana o nā hormones sex a me kekahi mau huaora, hoʻokaʻawale i nā ʻōnaehana nerve, paipai i ka huna ʻana o ka bile.

ʻO loko o kā Cholesterol me nā lipoproteins o nāʻokoʻa ʻē aʻe. ʻO ke kūpono, pono kā lākou huakaʻi. Inā kūpaʻa ka lipoproteins kūloko kiʻekiʻe i loko o ke kino, a laila manaʻo ʻia kēia mea pono. A me ka nui o nā lipoproteins haʻahaʻa haʻahaʻa i loko o ke koko alakaʻi i ka hōʻiliʻili o nā kolamu hoʻopilikia i nā paia o nā kīʻaha koko. Hoʻopilikia kēia i nā maʻi cardiovascular, hiki ke hopena i kahi hōʻeha a me ka puʻuwai naʻau.

ʻO nā huahana waiū waiū he kolamu, ʻoiai no ka mea mai ka holoholona. Akā ehia ka nui o ka cholesterol ma loko o kaʻaila momona? Hoʻoholo ʻia kona nui e ka momona momona o ka huahana:

• 10% - 30 mg
• 15% - 64 mg
• 20% - 87 mg
• 25% - 108 mg
• 30% - 130 mg.

Hoʻopili i nā kirika kawa i ka cholesterol koko? Hoʻomaopopo nā kauka i kahi kanaka olakino i ka lā e ʻai i ka 300 mg o ka cholesterol, inā he pilikia me ka puʻuwai a me nā kīʻaha koko - a i ka 200 mg. ʻOiai ke kūpaʻa loa nei ka hoʻoulu ʻia ʻana o nā lipids kino i nā huahana wai momona fermole a hiki ke hoʻopau ʻia i nā mea liʻiliʻi o ke kakahiaka.

He mea nui ia no ka hoʻohālikelike ʻana me ka pata, hoʻonaninani kaʻaila ʻaila i ka minamina. Eia kekahi, ʻo kēia huahana e hoʻopili ʻia e ke kino me ka wikiwiki. Eia naʻe, me ka hypercholesterolemia i kēlā lā i kēia lā, ʻōlelo aku ka poʻe nutrists i ka ʻai ʻana ʻaʻole ma mua o kahi pāʻālua (25 g) o kaʻaila momona.

Pehea e koho ai i kahi huahana maikaʻi

ʻAʻole i loaʻa i nā waiʻaoma i ka waiwai ʻokoʻa nā mea hoʻohui kai

No laila, ʻaʻole eʻae like nā aila a me nā kolamu i ke koko. No laila, hiki ke hoʻopau wale i ka huahana dairy i kēlā me kēia manawa a i kahi liʻiliʻi. He mea nui ia e nānā i ka maikaʻi o kaʻaila momona.

E koho i kahi huahana i ka pale ʻana e ʻōlelo ai he starter a me kaʻaila wale nō. Ka nānā ʻole o ka wai ʻona i loko o ka kolamu, ʻaʻole ia eʻai inā he mau stabilizer, emulsifiers, huʻai a me nā mea hoʻohui ʻē aʻe.

Ke koho ʻana i kahi huahana paʻahana, pono e noʻonoʻo ʻia nā kānāwai ʻē aʻe.

• ʻAʻole pono ka noho o ke ola o ka huahana no nā lā he 5-7.
• Pono ka hua e like me ka mānoanoa o ka pālahalaha a ʻono maikaʻi.
• ʻAʻole pono ka lōʻihi o ka mālama ʻana o ka waiū momona maikaʻi ma mua o 4 ± 2 ° C.

No ka mea e hoʻonui ka cream cream i ka kolamu, hoʻonui ʻia ka pilikia o ka hoʻokumu ʻana o nā pathologies cardiovascular. No laila, hiki ke ʻai ʻia i nā mea liʻiliʻi i ke kakahiaka. Akā me ka hoʻohana pono, lilo ka cream fermila i lilo i mea momona a maikaʻi i nā meaʻai, nā papa kumu a me nā mea ʻono.

Kālā waiwai

ʻO ka momona waiū, e like me nā huahana wai āpau, no ka holoholona mai nā holoholona, ​​no laila, he loko maoli o ia mau māhele o ka kolamu. Akā ʻo ka hana kaulike, ʻo ia hoʻi ka kiʻekiʻe o ka lecithins, nā mea kū i ka kolamu, hana ia i kahi mea nui o ka papaʻai o nā kānaka e loaʻa ana i ka atherosclerosis, hypertension, hypercholesterolemia, huʻihui, a me nā maʻi lipid metabolism.

Hoʻohālikelike koke ʻia kaʻaila, hoʻokaʻawale ʻia, hoʻōla i ka ʻono. ʻAʻole like me ka waiū, ua loaʻa ka nui o ka momona, no laila hiki ke hoʻohana ʻia i kahi mea kūpono i ka hoʻomākaukau ʻana i nā kīʻaha like ʻole.

ʻO 55-80% o kaʻaila kuleka ma ka wai, ma kahi o ka 3-4% o kāna mea hoʻohui, he protein, 10-30% ka momona, 7-8% he paʻawaʻe, 0.5-, 07% ka lehu. Aia pū ia:

• vitamina A, C, D, E, K, thiamine, riboflavin, niacin, pyridoxine, folic acid, cyanocobalamin, choline,
• kalsiula, pāhare, kaleka, sodium, magnesium, hao, iodine, zinc, keleawe, selenium, ʻokoʻa mineral,
• momona momona, nā phospholipids, ʻo ia ka lecithin.

Me ka hoʻohanaʻana i ka momona, he hopena maikaʻi loa ka momona o ka kino:

• hoʻoponopono i ka hana o ka ʻōpū, hoʻomaikaʻi i ke kāwili ʻana,
• hopu ke kino me nā minamina, nā minelala, waikawa organik,
• hoʻōla i ka hana naʻau,
• mahalo i ka hormonal background,
• hoʻoikaika i nā iwi, nā niho, hoʻoulu i ka ulu o ka nail,
• hōʻala hou ʻia, kani i ka ʻili, hou i ke alo (me ka hoʻohana ʻana i waho)
• hoʻomaikaʻi i ka kūlana psycho-emotional.

He momona maikaʻi ka huahana, ʻo kēlā me kēia 100 g ka mea mai 120 a 290 kcal paha, e pili ana i ka hapalua o nā momona momona.

Ehia ka nui o ka kolamu ma ka waiū ʻona?

Hoʻoholo pololei ʻia ka ʻike ʻana o ka kolamu e ka momona o ka momona o ka huahana dairy. Hōʻike ʻia ka ʻike ma ka laha o kēia mau kuhikuhi.

ʻO kēlā me kēia 100 g o ka pata i loaʻa ka 240 mg o ka cholesterol. Loaʻa ka nui o ka waihona hoʻoheheʻe momona loa a hiki i 130 mg o kēia mau mea. He liʻiliʻi ka mākaʻikaʻi, hāʻawi ʻia i ka maʻamau maʻamau i nā aniani, akā he mau kākela wale nō i hoʻohana ʻia ma ke kapa.

Ke ʻona ʻia kahi kanaka olakino e hoʻopau i ka 300 mg o ka cholesterol i kēlā me kēia lā. 100 g ka momona o ka momona o ka momona momona (4-5 mau kaila) he hapakolu o ka ʻokoʻa i kēlā me kēia lā.

Ka hopena i ka hoʻomohala ʻana i ka cholesterol

Kūkulu ka waiū wai i ka paka kiʻekiʻe o ka phospholipid mai ka hui lecithin. ʻO nā mea ʻelua - cholesterol a me ka lecithin - he momona, akā me kahi ʻano hana like ʻole o ka hana.

ʻO ka hoʻohana nui ʻana o ka mea mua e hoʻonāukiuki i ka hiki ʻana o ka atherosclerosis. ʻO ka lua ua hopena i ka hopena maikaʻi loa. ʻO Lecithin kahi antagonist kolesterol. Ma muli o ka hana o ka koline a me ka fosfor, ka mea e pale ai i ka haʻalele ʻana o nā pāpaʻi atherosclerotic ma nā paia vascular, a penei:

• hoʻoikaika i ka hana o ka hematopoiesis,
• stabilities the central nervous system,
• hoʻonui i ka pane o ke kino i ka hana o nā meaʻala,
• hoʻoponopono i ka lipid metabolism,
• hōʻemi i ka hopena o ka hypercholesterolemia.

ʻO ka paʻakikī o nā hana o nā leʻaleʻa varo atherosclerotic ʻaʻole i hilinaʻi nui ʻia i ka nui o ka kolamu e loaʻa ana me ka meaʻai, akā ma kona ʻano - ka wai a paʻū paha. Hoʻopili pinepine ʻia nā kolika wai i nā paia o nā moku koko, akā hoʻopuka ʻia mai ke kino maoli. ʻO Lecithin ka mea, i waena o nā mea ʻē aʻe, he emulsifier kūlohelohe, i kōkua pū i ka mālama i ka waiwai ma kēia mokuʻāina. Ma muli o kēia phospholipid, loaʻa i ka waiū momona ka wai kōoliola pono.

Nā koho koho

Hana ʻia ka momona palaka kiʻekiʻe ma ka hoʻohui ʻana i kaʻaila kūlohelohe me nā huakini lactic acid. I kēia mau lā, piha nā hale kūʻai i nā ʻikepili i mea ʻole i ke ʻano o ka huahana kūlohelohe. I ka manawa like, mālama kekahi mau mea hana e hoʻohana ʻole i ka māhele o ka waiʻai i ka ʻoni āpau. He mea kūlohelohe, ʻaʻole pono ke loaʻa i nā pono o ka hoʻomaʻamaʻa ʻana o nā paura.

Hiki iā ʻoe ke loaʻa nā huahana maikaʻi inā e hoʻolohe pono ʻoe i nā kiʻi aʻe:

1. Hōʻike. Kuhi ʻia ka momona momona e ʻāpono ʻia e GOST, me nā mea i ho'ākāka nui ʻia, me ka ʻano o ka sourdough o ka lactic acid culture, cream a me ka waiū. ʻO kekahi māhele ʻē aʻe e hōʻemi i nā waiwai pono. No laila, ʻaʻole pono nā huahana kūlohelohe i nā stabilizer, preservatives, thickeners, dyes, nā mea hoʻohui ʻē aʻe.
2. Tagu inoa. ʻO nā poʻo inoa kumu, nā huaʻōlelo hopu e like me "100% kūlohelohe", "Mai ka waiū hou", "Kīwaha - kū ke kola" - maʻamau wale nō ke ala e nānā aku ai i ka kiaʻi o ka mea kūʻai. Ma ka hoʻomaʻamaʻa, ʻike ʻia nā huahana e like me ke kinikini momona kahi mea ʻole i nā mea kūlohelohe. Ma ke ala, pono e hōʻike ka mea hana i kēia mea ma ka waihona.
3. ʻMaʻa, ʻoniʻoni, ʻono. ʻAʻole hōʻike kahi Density i kahi hōʻike o ka maikaʻi. Hiki ke hoʻokō i ka saturation makemake e i ka hoʻohui ʻana i nā palenehi (i ke koʻokoʻo). ʻO kahi huahana maikaʻi loa ka hoʻokūkū semi-wai, keʻokeʻo keʻokeʻo, kahi pale pale cream. Hoʻopili kona helehelena, ʻoi loa, me nā kī ʻole. Ua ʻōlelo ʻia he mea ʻohu lactic acid, a i ka wā i pau ai, e hoʻopuni i ka alelo, ʻaʻole ia e kau i luna.
4. ʻO kaʻili momona. Hāʻawi kēia mau makahiki i nā ʻōmole i nā kūmole o nā momona momona: mai ka haʻahaʻa haʻahaʻa - mai 10 a 19%, kūlohelohe - 20-34%, momona - mai 35 a 58%. ʻO nā mea maʻi me ka atherosclerosis, hypertension, me ka poʻe momona o ka mea momona a me ke kolamu kiʻekiʻe e hāʻawi i ka makemake i nā huahana me kahi pōʻaiʻai maikaʻi ʻole ma mua o 20%.
5. ʻOi aku ka nui o ke ola o kahi huahana waiū hou ma mua o 10-14 mau lā. ʻO ka manawa lōʻihi e hōʻike ana i ke kau ʻana o nā mea hoʻohui hoʻohui, kahi e hiki ai iā ʻoe ke hoʻonui i ke ola o kahi pale i 1 mahina.

ʻO kahi ʻano hoʻokolohua maikaʻi no ka poʻe makemake e hoʻomaʻamaʻa i ka hoʻāʻo ʻo iodine no ka kūlohelohe. Hoʻohui i kekahi mau minuke o ka iodine i kaʻaila kulala. Inā hele mai kahi ʻōlaʻala ʻili, ʻo ia ka mea i loaʻa ka hua hōʻike i ke kūlohelohe, ʻo ia hoʻi, he kiko noʻonoʻo wale nō.

Nā Hoʻohui

ʻAʻohe mea e hoʻopau loa i ka waiʻaʻai mai ka meaʻai. Hoʻopili i kona hoʻohana ʻana i nā poʻe i makemake i ka momona, maʻi i ka maʻi, maʻi hypertension, nā mea maʻi me ka atherosclerosis. Me ka cholesterol kiʻekiʻe, ʻaʻoleʻoi aku ka maʻamau o kēlā me kēia lā ma mua o ka 1 papa. ʻO kahi koho nui aʻe no kahi huahana pāmole ʻaila ʻaila huaʻai, Greek yogurt.

ʻO ka "hōʻino" a me nā hua ʻalani e hoʻopau i ka metabolid o ka lipid (momona) o ke kino, hiki ke hana i ka hana o ka ʻāʻī a me ka papa ʻaʻa. ʻO ke kauʻana maikaʻi loa no ka poʻe makemake ʻole e haʻalele iā ia, akā makemake makemake e mālama i kahi kiʻi pīpī - e uku i ka nui o nā calorie e nā ʻokoʻa kino pilikino.

Nā mea i hoʻomākaukau ʻia e nā mea kākau o ka papahana
mamuli o ka palia hoʻoponopono o ke kahua.