ʻO kahi papa o ka puna kolamu i ka meaʻai e kōkua i ka pale aku i ka meaʻai maikaʻi. ʻO ka māhele nui i loko o ke kino e alakaʻi i nā maʻi o ka ʻōnaehana cardiovascular. No laila, pono e ʻike nā mea āpau i nā meaʻai he nui. Loaʻa kahi manaʻo o kahi o ka nui o ia mea, hiki ke hoʻemi i ka nui o ke kino me ke kōkua ʻole o nā lāʻau lapaʻau.

No ke aha e ʻike ai ke kiʻekiʻe o ka lipid i ke koko?

ʻO kā Cholesterol he pūpū hakala i hana ʻia e ke kino a ke hōʻike nei i ka meaʻai. Ma ka awelika, ʻo ka maʻamau ma loko o ke koko ka mea o 3.6 a i 5.2 mmol / l, aʻo ka "LDL" hōʻino ʻia i loko o nā kāne he 2.25-4.82, i ka wahine he mau a hiki i ka 3,5. "Pai" HDL - i ka male ikaika 0.7-1.7, nāwaliwali - 0.9-1.9. Ke ʻike ʻia ka nui o ka pōʻino kino, ʻano pākīkē i loko o nā moku a hoʻomāoʻi pinepine i ka lumen. Ua kapa ʻia kēia maʻi me ka atherosclerosis, a me ke ʻano hoʻopiʻi ʻana i nā kolamu. Ke paʻa nei nā veins a me nā ʻalihi, e hele maikaʻi ka wai i ke kino a me nā ʻāpana, a maikaʻi ʻole nā ​​hāʻawi a me kaʻili. Hoʻopau ka hana o ka pauna holoʻokoʻa, hoʻokomo ka hypoxia.

Ka ʻike ʻana i ka kolesterol e kōkua ana i ka pale ʻana i nā maʻi, a inā ua hoʻomaka mua lākou, a laila e hoʻomaka i ka mālama ʻana i ka wā mua, ka hoʻololi ʻana i ka nohona a me ka mea e pono ai. No laila hiki iāʻoe ke pale aku i nā hopena koʻikoʻi a me nā hoʻopiʻi, me ka lōʻihi o ke ola.

Hoʻopilikia ʻia nā kiʻekiʻe o ka cholesterol e nā mea ʻino. Ka papa inoa o nā hiʻona:

• Pilikia no nā hana ʻino.
• ʻO ka loaʻa o nā momona i nā kānaka.
• Ke alakaʻi nei i ka nohona maʻalahi.
• ʻO nā maʻi o ka ʻōnaehana endocrine, hoʻonaninua ka hormonal.
• ʻAʻohe meaʻai kūpono.

Mahele o ka meaʻai

Nā ʻōpala a me ke Koleka

Loaʻa ka pono o nā mea kanu mea kanu a loaʻa iā lākou nā huaora, nā mea hoʻolele, nā mea momona, nā fiber. Hoʻohana ʻia lākou i nā ʻano like ʻole - ka maka, i kā ʻia. Me ka hoʻohana maʻamau, loaʻa ka hopena maikaʻi i ka olakino a kōkua i ke hōʻemi ʻana i ka maʻi o ka hoʻomohala ʻana i nā maʻi. ʻO ka nui o ka kolamu ma nā mea kanu i nele. No laila, hiki iā ʻoe keʻai i nā nui. Nā lua momona (dill, parsley). He mea hōʻemi ia i ka soy.

Ehia kaʻai i ka ʻi

ʻO ka puaʻa, ʻai ʻiʻo, bipi momona, ʻeleʻele i ka manawa e hōʻike pinepine ai i ka meaʻai. Kūʻai maikaʻi loa ka kolamu ma kaʻai (40-110 mg / 100 gram). ʻO ka hapa nui loa - i ka offal (ate turkey, i loko o ka ʻōpū o ka moa, nā naʻau, nā ʻōpū. Pono ʻoe e ʻai i ka ate, aia nā huaʻai nui a me nā ferrum. ʻO nā huahana ʻiʻo kolamu haʻahaʻa - nā hua pīpī a me ka turkey. Kūkulu ʻia nā pāluia a me ka uha i nā kolamu he nui. Hoʻokomo ʻia nā ʻōpū o nā pēpē i nā huaora a me nā minelala, akā ʻo ka mea pōʻino, ʻo ia ka meaʻai ʻo kā cholesterol. ʻO kona paona i ka offal mai 150 a 2000 mg no 100 grama.

Ka nui o ke kolamu ma ka iʻa a me ka wai kai

ʻO kēia mau meaʻai i ka cholesterol maikaʻi. ʻO ka nui o ka Tuna, sardine, trout, mackerel ka nui o ka omega - 3. Pono ia e ʻai i nā manawa 1-2 i ka pule. Hoʻokomo ʻia ʻo Cholesterol i nā maʻa, nā iʻa, ka iʻa, a me ka kai i loko o ka pākaukau. ʻO nā lāʻau lāʻau hopu i loaʻa iā 20 mg o ka cholesterol a hāʻawi ʻia i hoʻopau ʻia i nā koina liʻiliʻi. Loaʻa iā lākou nā cholesterol kiʻekiʻe kiʻekiʻe, e hoʻēmi i ka hopena o ka hoʻomohala ʻana i ka atherosclerosis.

Ka nui o nā nati

ʻO ka nui o ka kolamu ma kēia huahana he 0 mg. He pono, kūpono i nā hoʻohana maʻamau, akā i nā mea liʻiliʻi. Maʻa maoli kēia i nā walnuts. ʻOi aku ka maikaʻi o kā lākou pōmaikaʻi ma ka iʻa. ʻO nā lau o Brazil, ka launa, nā ʻalemona nā meaʻai i loaʻa i ka cholesterol. No laila, maiʻai pinepine pinepine. ʻAi ʻia nā nati ma kahi pānaʻi kūʻokoʻa a huahua no ka sereal, yoghurts, nā mea kanu, ka waiū i hoʻomoʻoni ʻia ʻia.

ʻO nā cereals a me Cholesterol

Hoʻololi ʻia ka meaʻai kīʻaha Cholesterol me ka hoʻohana ʻana i nā ʻano cereals, cereals. ʻO kahi papa inoa o nā meaʻai kahi kiʻekiʻe i nā fiber a me nā meaʻeke i ke kōkua e hoʻohaʻahaʻa i ka cholesterol kino - oatmeal, hua a me ka cereal porridge. Pono lākou e noho ma ka ʻai ʻana i kēlā me kēia lā a lilo nā grains. ʻO Oatmeal ke hele mua. He hoʻohaʻahaʻa ia i nā kolesterol maikaʻi, nā hē gula a hiki i kēia manawa i loko o kaʻai i ka wā e pau ai ka paona, e like me ka mea haʻahaʻa kolikoli haʻahaʻa. He nui loa nā Oatmeal i nā mea pono, hiki i ka hoʻopuni ʻana i ka ʻōpū, no laila e hoʻohana ʻia i ka ʻai no nā maʻi o ka pēpē o ka gastrointestinal.

ʻO nā ʻōpū a me ke Ola

Ka hoʻohana ʻia ʻana o champignons, mūmū, ka ʻōpū palā.

• ʻO kēia mau huahana kahi kolikolo-free, akā waiwai i nā huaora a me nā minelala ma kahi haʻahaʻa kaloli haʻahaʻa.
• ʻO ka ʻai, hiki ke hoʻemi i nā haʻahaʻa kolamu ma o 10%.
• Hāʻawi ka hele ʻana o ka fib i ka hana kūlohelohe ʻole me ka hoʻoneʻe ʻana o ka momona.

Hoʻololi i nā huahana paʻahana

ʻO nā meaʻai momona i ka kolamu ka nui o ka waiū, kaʻaila, kefir, ka waiū i hoʻomoʻi ʻia, ʻo ka momona momona kiʻekiʻe. Nui ka nui o kekele i loko, no laila e koi ʻia e hoʻohana ma nā wahi liʻiliʻi. Inā inu ʻoe i kahi ipu o ryazhenka i ka lā, ʻaʻole ia e alakaʻi i ka pilikia. Kākoʻo i ka waiū (pipi) - 20 mg / 100 gram. Kime - 5 mg, keli soy - 0 mg, ʻo ia, ʻaʻole ia i nā mea a pau.

ʻO nā meaʻai ʻē aʻe

Ka ʻai no ka hoʻohana mau ʻana:

• ʻO nā meaʻai e loaʻa ana ka nui o ka kolamu: ka palaoa, confectionery, nā huahana wai, nā momona holoholona, ​​nā hua. I ka palaoa, nā pōkā, nā huahana like, ʻo ka mea ʻino e hoʻoneʻe ʻia ma laila.
• Ka pilina a me ka kolamu e pili ana kekahi i kekahi.
• ʻO ka cashar squash kahi huahana maikaʻi, hoʻonui i ka motility intestinal a me ka metabolism. Hāʻawi ʻia ia no nā poʻe me ka cholesterol kiʻekiʻe.
• I loko o nā kalena he mau mālamalama ka nui o nā mea pono a wehe lākou i ka nui.

Ma nā kiko'ī e pili ana i ka pilikia no nā pilikia me ka nui o ka lipid i ke koko i wehewehe ʻia i loko o kāna hana m n. sec Laboratory o Endocrinology NIIKEL SB RAMS Pikalova N. N. Uchenaya i wehewehe o ka pahuhopu o ka meaʻai no ka hyperlipidemia e hōʻemi i ka komo ʻana o ka LDL a me nā momona momona saturated aʻo ke hoʻonui ʻana i ka ʻai o nā momona momona o ka unsaturated, ka aila, a me nā mea ʻomaʻama māmā.

ʻAʻohe ʻai i ka kolamu. Ua koho ʻia ka mea ʻai no ke kina ʻole i nā kumuwaiwai o nā mea nui e pono ai ke kino. ʻO 250 norm kolone he 250 mg i kēlā me kēia lā. Hāʻawi ka koi ʻana i ka hoʻohana ʻana i nā kīʻaha kahi e kiʻekiʻe ai ka nui o nā kolamu o ka meaʻai, ʻo ia hoʻi ka meaʻai mai ka holoholona. He mea like ia i ka helu ʻana i nā kaloli. ʻO kēia ka papa nui o ka pale ʻana i nā maʻi o ka ʻōnaehana cardiovascular.

Nā Papa Helu Kāleka

ʻO Cholesterol he mea waiwai e momona i ka momona momona. Ma kahi o 80% o ka cholesterol o ka synthesized i loko o ka ate, ʻo ka mea ʻē aʻe ke komo i ke kino mai ka meaʻai. Aia i loko o nā huahana holoholona. Hoʻohana ʻia ke kino e like me ke kumu no ka kūkulu ʻana i nā paia o nā kīʻaha koko a me nā membran cell, ʻo ka mea pū kekahi, ua komo pū ia ma ke ʻano o nā huaora a me nā momona momona, steroid a me nā hormones sex.

ʻO ka hōʻeha kino o ka cholesterol kiʻekiʻe

ʻO ka waiwai nui o ka kolamu ka mea i ʻike ʻia i ka hapanui o ka hiki ke komo i loko o ka hoʻopili ʻana o nā pāpaʻi atherosclerotic. Kuhi ʻo nā kauka nui he kuleana ʻo ia no ka make o nā mau haneli he mau tausani o ka poʻe a puni ka honua. Akā pēlā kēlā?

Ka mea, ʻaʻole maopopo maopopo i ka ʻano o ke kumu o ke ʻano o ka atherosclerosis. Nui nā mana o ka ʻohiʻohi ʻana o nā pākana ma nā moku, ʻaʻole naʻe nā mea āpau i loaʻa ka kolamu e pāʻani ana i kahi hana koʻikoʻi. No ka mea, aia ka manaʻo pālahalaha nui o ke kumu o kēlā mau papa i ʻole ka nui o ka kolamu, akā he lēʻaheo i loko o LDL a me HD lipoproteins, a i ʻole lipid metabolism.

ʻOiai me kēia, ua hoʻāʻo ʻia ka hilinaʻi nui o ka hoʻonui ʻana i ka cholesterol a me ka piʻi ʻana o ka hoʻomohala ʻana i nā ala cardiovascular. No laila, pono nō e nānā i ka pae o lipids a i ke hoʻāʻo ʻana e hōʻino i ka huahana e hoʻonui i ka kolamu. I nā pae i nā huahana, aia kekahi mau kumu e kumu ai e hoʻonui ai:

• hana haʻahaʻa kino
• mau hana maikaʻi, i ke kuhi?
• ka hoopau ana o kekahi wai wai ana,
• momona momona
• ka heleʻana o kekahi mau maʻi: kahi hana kolohe o ka hana o nā hormone thyroid, alakaʻai, maʻi a me nā mea ʻē aʻe.

Pehea e hoʻohaʻahaʻa ai i ka cholesterol? ʻO nā lula kānāwai he meaʻai ʻole me ka cholesterol, kahi ola olakino, ka hoʻoikaika kino, ka hapa nui o ka paona, a me ka uahi ʻana i ka uahi. Maikaʻi ka ʻike i nā meaʻai i loaʻa ka hapa o ka kolamu, a ma kahi hoʻi ʻole.

Nui i ka cholesterol

He aha nā huahana i loaʻa i nā mea nui loa? Papa o ke kolamu ma ka meaʻai:

Kāleau (mg) i kēlā me ka 100 g o ka huahana

Pūʻiliʻu puaʻa

Hōʻaleʻaleʻa palu (ate, ʻoki, naʻau)

Hōʻailona kaʻiole (ate, kidney, heart)

ʻO nā meaʻai kolamu kiʻekiʻe.

Kāleau (mg) i kēlā me ka 100 g o ka huahana

Sardines i ka aila

ʻO ka iʻa momona (a hiki i ka 12% momona)

ʻO ka iʻa momona haʻahaʻa (tuna, perch, pike, crossian carp, pike perch, blue whiting, smelt)

ʻO ka iʻa momona (halibut, carp, capelin, pink salmon, salmon, mackerel, herring, firmgeon, herring, sprat)

Beef a me ka veal

Kālā i loko o ka waiū, nā huahana paʻakai.

Kāleau (mg) i kēlā me ka 100 g o ka huahana

Kāmole ʻaina (2-18% momona)

Ka waiū kao wai

Ka momona momona 30% momona

ʻOno momona 10% momona

Ka wai wai o 6%

Kāhea ma loko o ke kao.

ʻO ka waiū cream me nā momona momona o 60%

Mana Uila 45%

Kahi Kau 60%

Kamelie, Edam, Tilsit 45%

Uahi ʻahi, Kostroma

Kameleka, Tilsit, Edam 30%

Romadur, Limburg 20%

ʻO ka pinepine, ʻo ka nui o ka kolamu ma nā meaʻai e hilinaʻi pololei i kā lākou momona momona. Eia naʻe, ʻoiai ka momona o nā huahana o nā mea kanu, ʻaʻohe o lākou kolamu. Kūkulu nā mea kanu i kahi mea hoʻohālike o kahi sitosterol. Hoʻohana ia i ke kino ma ke ʻano ʻokoʻa iki: ma kahi o ka haki ʻana i ka hana lipid metabolism, maʻamau ʻo ia ia.

ʻO ke kumu no ka hoʻonui ʻana o ka kolamu i loko o ke kino, ʻaʻole wale ia i ka ʻai ʻana i ka meaʻai, nā mea kanu, nā ʻalopelo manuahi, a me nā momona trans nā kumu o kēia hopena.

Eia kekahi, ma waena o nā huahana holoholona, ​​a ma waena o nā huahana lāʻau, aia nā mea e hoʻohaʻahaʻa i ka kolesterol.

Hoʻoikaika kolamu

Hiki ke hoʻopau ʻia ka pilikia me ke kolamu nui koko ma nā ʻano ʻelua: hoʻohaʻahaʻa i ka nui o ka kolamu kiʻekiʻe a hoʻonui i ka nui o ka lipoproteins density kiʻekiʻe (HDL). Eia kekahi, pono e hele mai ka mea mua ma muli o nā haʻahaʻa haʻahaʻa haʻahaʻa lipoproteins (LDL).

ʻO nā meaʻai hiki ke hoʻonui i ka cholesterol maikaʻi a hoʻoemi paha i ka cholesterol maikaʻi ʻole:

• ʻO nā hua lāʻau, no ka laʻana, kāloti. ʻO ka ʻai ʻana i nā hua aʻa ʻelua ma kahi lā e hōʻemi ana iā LDL e 15% i ʻelua mau mahina.
• Hoʻomaka Hoʻomoʻa ʻia nā ʻōpala i nā kolamu a pau.
• Kahiki. Me ke ala o ka hoʻoulu ʻana i ka cholesterol, ua lōʻihi ka ʻike ʻana o ke kāleka. Loaʻa ka hoʻohana ʻana i kēlā me kēia lā i ka hoʻomaʻemaʻe ʻana i nā ipu o ka kolamu plakika ma laila. Eia nō naʻe, hoʻokahi wale nō kūlana: pono e hoʻohana wale ia ma kona ʻano kiko. ʻO ka kāleka kuke ʻia ua lilo nā waiwai āpau o ia. Hiki ke hoʻohuiʻia ma ka hopena o ke kaʻina kuke.
• Nā hua a me nā hua ʻai. Ua hōʻike ʻia nā noiʻi e na 5% ka nui o ka hōʻemi o ka cholesterol nui i hiki ke hōʻemi i ka ʻai o 60 g o nā lāʻau i kēlā me kēia lā. Ma ka manawa like, hoʻonui ka HDL, a hāʻule ka LDL.

• Nā pīpī. Ma ka 20%, ʻo ka nui o ka LDL i hōʻemi ʻia e nā lawelawe he ʻelua i hoʻokahi lā no ka mahina.
• Nā hua maloʻo, nā lau, nā hua ʻai, nā hua. Aia kēia mau huahana i ka pectin, he momona ka paʻakai momona, kālai ʻia ia i ka kolamu ma ka hāhai ʻana a me ke kāpae ʻana i ke kino.
• ʻO nā aʻa a me ka iʻa aila. Kuhi kēia mau meaʻai i nā momona momona unsaturated e kōkua i ka haʻahaʻa cholesterol.
• ʻO nā hua palaoa a pau. Ka waiwai ma ka fiber.

ʻO kēia manawa ua makemake nui nā kauka a me nā ʻepekema i ke kolamu, ʻo ka mea e komo ana i ke kino mai ka meaʻai, ʻoi aku ka maikaʻi o ka ʻino ma mua o ka mea a ke kino e hana ai iā ia iho. ʻOiai ka hana nui o ka cholesterol ka hana i nā huaora a me ka pale o nā cell a me nā kīʻaha koko, ʻo ia ke hana i loko o ka pane i ka hoʻohana ʻana i nā meaʻai maikaʻi ʻole, ke ʻano haʻahaʻa o ke kino, a me nā maʻi. ʻO ia ke kumu i paʻakikī ai no ka hoʻopau ʻana i ka pilikia. Pono ke ākea ke ʻano.

Aia ma hea ka cholesterol

E hoʻohaʻahaʻa i ka cholesterol, inā ʻoi aku ia i kahi maʻamau, aia kekahi meaʻai kūikawā. Hāʻawi kēia iā ʻoe i ka hopena o nā maʻi me nā kī ʻole. Aia nā huahana e lawe ana i nā haʻahaʻa ʻana o kēia mana. Kuhi ʻia nā ʻano kiʻekiʻe o ka waihona i:

He mea nui ia ʻaʻole ka waiho wale ʻana i nā meaʻai e hoʻonui i ka kolesterol, akā e noʻonoʻo pū kekahi i ke ala o ka hoʻomākaukau o ke koena o ka papa hana. ʻAʻole ʻoe e ʻōlapa i ka ʻai, akā e hoʻolapalapa a pipiʻi paha, e hoʻololi i nā momona holoholona i nā momona lau. ʻOi aku ka hoʻomaʻamaʻa ʻia ʻana no ka hoʻohaʻahaʻa ʻana i ka cholesterol me kahi liʻiliʻi o ke ʻano. A i ʻole, pono e hoʻohui pū me ka lāʻau lapaʻau lāʻau.

Nā Palapala huahana Cholesterol

Loaʻa nā huahana like-cholesterol like ʻole i kā lākou hōʻailona ponoʻī o ka nui o kēia waihona i ka hoʻonohonohoʻana i pili i ka nui. Aia ia i ka nui o kāu e pono ai e hōʻoki i ka hoʻopau ʻana i kekahi mau mea kanu a hōʻole paha i ka meaʻai. Hōʻike ka nui o nā waiwai i kahi mg per 100 g o ka huahana. Pono e hoʻomaopopo ʻia ʻo ka ʻai i nā mea momona i mea pōʻino loa, a ʻaʻole nā ​​hapa o nā protein a me nā haʻalike.

Meaʻai no ka hoʻohaʻahaʻa i ka cholesterol

Ke hōʻuluʻulu i ka ʻai ʻai kolesterol, pono ʻoe e alakaʻi e ka papa inoa mai ka papa ʻaina o ka kolamu ma nā meaʻai. ʻO ka mea nui o ia meaʻai ka mea e pono ai ke hoʻololi i nā momona saturated me nā unsaturated. Kuke i nā kīʻaha āpau - e kau ana i nā lula kumu: ka liʻiliʻi paʻakai, ke kō, ke waiho ʻole i nā kau pōpoki, mai pā. I ka hoʻomākaukau ʻana i ka meaʻai, e ukali i nā ʻōlelo aʻe no ka mea e ola ai ka meaʻai.

1. Hoʻonui i kāu kauʻana o nā nati. ʻO lākou ka nui o nā huamona, a inā ka 20% o ka huina o ka calorie e loaʻa ai ma ke ala, a laila e hoʻemi ʻia nā kiko o ka cholesterol kino ma ka 10% no hoʻokahi mahina.
2. E kōkua nā avocados a me nā salmon i ka hōʻemi ʻana i nā palakolo kolamu ma ka 3-8%.
3. Hōʻalo i ka hoʻopau ʻana i nā huahana momona momona.
4. E ho'āʻo e hoʻopau hoʻopau i ka pata.
5. Hiki iā ʻoe ke ʻai i ka hua inā hoʻopau ʻoe i nā huaʻai.
6. Hoʻopili i nā meaʻai momona me nā meaʻai momona i nā pōkoki paʻakikī. Nui ka nui o lākou i ka pā palaoa, pasta, nā pī a me nā pua.
7. E noʻonoʻo pono e hoʻohui i nā mea kanu ʻai a me nā huaʻai i kāu papaʻai, ʻaʻole wale nō e ʻae i ke kūmole e kū, akā ua waiwai nō hoʻi i nā huaora E, C, B, beta-carotene.
8. ʻO ka ʻeke ʻawaʻawa maikaʻi. ʻO Buckwheat, palaoa, kāʻai, akā ua hoʻomākaukau mau ʻia me ka wai a me ka waiū haʻahaʻa haʻahaʻa.
9. Mai hoʻohana i nā koho meaʻai no ka kolamu me kahi paʻa o nā momona. Inā e nānā ʻia lākou, e pau ka kino i ka loaʻa ʻana o nā mea pono, kau ʻia ka palalike ʻana i nā mea kanu, hiki ke hoʻonāukiuki i ka hoʻomohala ʻana o nā maʻi ʻeha ʻē aʻe.
10. ʻAʻohe kahi waiʻona koe wale nō ka waina maloʻo maloʻo. ʻAʻole ia e ʻae i ka "hewa" kino i ka hoʻololi i ka lipoproteins haʻahaʻa haʻahaʻa, nā mea e hōʻoki ai a me ka hoʻopili ʻana i ka lumen o nā kīʻaha koko.

Nui ka poʻe makemake i ka nui o ka pono e hoʻopili i ia meaʻai e hoʻokō ai i ka hopena e makemake ai. Ma ke kānāwai, hele mai ka hopena i loko o nā hola 8-12 o kaʻai. Ma hope o 3 mau mahina, hiki iā ʻoe ke hana i kahi hōʻike koko lua no ka cholesterol e hoʻomaʻamaʻa i ka hopena. I kēia hana, pono e ʻike ʻia. Ma muli o kēia, pono e hoʻoholo inā e hoʻomaʻamaʻa mau i kāna ʻano meaʻai.

ʻO nā meaʻai kolamu kiʻekiʻe

ʻO ka hoʻohana ʻana i nā mea ʻai nui i ka kolamu, nā mea ʻeha (trans fats, free radical, toxins) e hōʻeha ai i nā kino o nā hui, nā pā palalike, e hoʻoulu ai i ka hoʻonui nui aʻe o nā mea hoʻomala o ka pūlea ma ka ate.

ʻO nā kīʻaha ʻai he nui ka nui o nā minuke, nā mea ponoʻī, nā huaora, nā momona momona, a me nā kolamu. Me ka atherosclerosis, ke kiʻekiʻe kiʻekiʻe o ka LDL, ka mea ʻai meaʻai ua manaʻo ʻia ʻo ia ka palekana: ka pīpī, ka moa, ka lei pelu. Kōkuhi ʻia lākou mai lākou e hoʻopau ʻia ma mua o 3 mau manawa / pule.

Nā huahanaʻai

ʻO nā huahana hua i ʻaina ʻenehana i loaʻa ka nui o nā mea ʻino: nā nitrites, nā polyocclic hydrocarbons, nā mea hoʻonaninani, nā momona momona. Hoʻohana pinepine kā lākou hoʻohana maʻamau i ka kolamu, hoʻopilikia i ka hana o ka ʻōnaehana cardiovascular, hoʻonui i ka hiki ke hoʻomohala ʻana i ka hypertension, pathologies o ka gastrointestinal tract.

ʻĀnaka, ke kai iʻa

ʻO ka iʻa o ke kai, e like me ka ʻai, aia ka kolamu, akā loaʻa nō ka nui o nā kōpala momona polyunsaturated (omega-3). ʻAʻole ia he kumu no ka hoʻomohala ʻana i ka atherosclerosis, akā akā, he hopena ia e hōʻemi ai: luku, hoʻopau i nā lipoproteins maikaʻi loa mai ke kino. No laila, hiki i nā kīʻaha iʻa ke hoʻopau ʻia i ka liʻiliʻi i kēlā me kēia lā.

ʻO nā manaʻo ʻōlelo no ka ʻai ʻana i ka iʻa: ʻīlī, hoʻokele a ʻai paha i loko o ka umu me ka ʻole o ka hoʻokumu ʻia ʻana o kahi ʻala gula.

ʻO ka waiū, nā huahana paʻakai

ʻO nā ʻano like ʻole o nā huahana dairy ma ko lākou ala ponoi i ke kūlana o ka puʻuwai, nā koko, ke ʻano o ka LDL / HDL e ka ate. Loaʻa ka nui o nā kolamu kiʻekiʻe loa i ka waiū kao. Akā e maʻalahi ia i mea maʻalahi, aia ka nui o nā phospholipids. Hoʻopau kēia mau mea i ka hoʻololi ʻana o nā mea momona loa i nā paia o nā kīʻaha koko, no laila e hiki ke hoʻopau ʻia ka waiū kao me ka hypercholesterolemia, atherosclerosis.

Pau nā hua dairy ʻaʻole iʻoi aku ma mua o 4 mau manawa / hebedoma. ʻO nā momona momona o ke kō, nā kāmele, ka ʻōmole home ʻole i kāpili ʻia e hoʻokaʻawale.

ʻAʻole pono e hoʻokaʻawale loa nā hua i ka ʻai, no ka mea nō ka nui o ka yolk i ka nui o ka kolamu (e like me 210 mg).

Hiki ke hoʻopau ʻia ka keʻokeʻo me nā pale ʻole, ʻae ʻia ka yolk e hoʻopau ʻia ʻaʻole keu ma mua o 1 manawa / hebedoma. Inā kiʻekiʻe kiʻekiʻe ka LDL kiʻekiʻe, kāpae loa iā ia mai ka meaʻai.

Nāʻu, nā Līwai

Me ka hypercholesterolemia, pata, keʻaila pāpaʻi, margarine e haʻaleleʻokoʻa loa mai ka meaʻai.

ʻO Margarine ka momona hydrogenated. I ka wā e māhele ʻia ana, ʻike ʻia nā fole trans, ʻaʻole i loaʻa i loko o ka lauala a i ka pata paha. ʻO kēia mau mea he ʻāina ʻē i ke kino kanaka. Ke hōʻoleʻole nei lākou i ke kaʻina o ke hoʻololi ma waena o nā pūnaehana, hoʻonui i ka pae o ka lipoproteins low-bahaya. ʻAʻole ʻōlelo ʻia ʻo Margarine a hiki i nā kānaka olakino maikaʻi, pono e haʻalele loa i kaʻai o nā mea maʻi.

Kila aila - e pili ana i nā momona momona, ʻaʻole i loaʻa ka kolala, akā 50% ka nui o nā momona, he wahi melting nui. ʻO ia ka hopena e alakaʻi ai i ka ʻike ʻole i kēia pau ʻole i ka lawe ʻia e ke kino. Hoʻokahi i loko o nā wahi acidic o ka ʻōpū, lilo nā momona i kahi pākoki. Hoʻopiliʻia kekahi o lākou. Ma muli o kona hiki ke kau mālie i kekahi ʻōlapa, noho nui nā mea momona ma nā paia o nā kīpē, e hōʻemi, e hoʻololi i ka hoʻololi i nā ʻāpana momona.

Nā huahana-free Cholesterol

Kuhi pū kēia hui i kahi nui o ka meaʻai momona, nā momona a me nā momona e kōkua ana i ka mālama pono i nā pae LDL maʻamau, a kaalo koke i kā lākou mauʻano mai ke kino.

Kahi inoa o nā huahana maikaʻi loa:

• Nā huaʻai, nā mea kanu, nā hua waina. ʻO ke kumu o ka kaupaona ʻana o ka meaʻai maikaʻi. Nui nā huahana i nā momona, pectin. Hoʻonui a hoʻololi i nā metabolism, hoʻomaikaʻi i ka hoʻowalewale, a kōkua i nā haʻahaʻa lipoproteins haʻahaʻa haʻahaʻa. He pale maikaʻi lākou i nā maʻi cardiovascular.
• Nā ʻuhū. Ka waiwai ma ka protein, macro a me nā mea ʻeke. Maika momona loa, he wahi maikaʻi ʻole e ʻai i ka ʻi. Ke hoʻolōʻihi i ka holomua o ka atherosclerosis, hōʻemi i ka pae o nā lipoproteins haʻahaʻa haʻahaʻa.
• Mau aila ʻaila. ʻAʻole lākou i nā hua momona saturated, kolamu, momona i nā huaora, nā minerala, loaʻa i ka hopena antioxidant, a wehe i ka LDL nui mai ke kino. ʻO ka aila maikaʻi loa i huluhulu ʻia: ʻaukā, unrefined sunflower, linseed.
• ʻO nā huahana soya. Hoʻonui lākou i ke kiʻekiʻe o ka HDL, hoʻomaikaʻi i nā kaʻina metabolic o ke kino. Loaʻa lākou i ka hopena maikaʻi ma ka moku'āina o nā kīʻaha koko, ke pale nei i ka hōʻino i ko lākou mau paia, ka hoʻokumu ʻana i nā plak atherosclerotic.
• Nā ʻili. Hoʻopuka maoli nā lipoproteins i pīpī. ʻO lākou ka nui o ka magnesium, folic acid, styrene. Noea ʻia e ʻai i nā nati i kēlā me kēia lā, akā ʻaʻole ma mua o 50 g.
• Nā makepili. Hoʻonohonoho ʻia i ka maʻamau o ka hoʻoneʻe ʻana. ʻO Buckwheat, oatmeal, kahi laiki - loaʻa kahi nui o nā mea kūikawā, nā glucans, e hoʻoiho koke i nā lipoproteins haʻahaʻa haʻahaʻa mai ke kino.

Kōkua kōkua

Me kahi kiʻekiʻe o ka kolamu, ka mea nui o nā huahana he koʻikoʻi, ke ʻano o ka hoʻomākaukau ʻana:

• ʻO nā papa mua. ʻO ka momona, nā momona momona, nā mau momona momona, nā mea kanu ʻai - ʻaʻole i haʻalele ʻia i ka papa. Hoʻohana ʻia nā lau momona, nā iʻa a i ʻole mauʻa honi. Kī ʻia nā heihei me ka ʻole o ka ʻili, ka wehe ʻana i ka momona nui. ʻAʻole kuhikuhi ʻia nā meaʻai mākaukau i ka manawa me ka waiū maʻamau a i ʻole mayonnaise.
• Nā papa lua. ʻO nā kuke iʻa, pilaf, ka navy pasta, mea ʻai wikiwiki - nā mea momona a pau, nā mea ʻala ʻole i pāpā ʻia. ʻO ka koho maikaʻi loa ʻo nā kīʻaha ʻaoʻao mai nā lau, nā mea ʻala a i ʻole ka ʻoki lau.
• Nā mea inu. ʻAʻole pono ka inu ʻī, kofe, ka niu me ka hoʻohui o kaʻaila. Hoʻopauʻokoʻa ke kūleʻa. He mea kūpono ia e inu i ka ʻōmaʻomaʻo a i ʻole ka mea hoʻi i ka meli me ka meli, ka wai wai, nā wai ʻona.

ʻO ka nui o ka hoʻonui ʻana i kēlā me kēia lā kolamu e pili ana iā 300 mg. E kōkua ke papa waihona ma lalo nei e hana i ka papa hana kūpono.

Kāleka i ka meaʻai: papa ʻaina piha

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