Diet no nā kolamu kiʻekiʻe i nā wahine ma hope o ka 50, menus a me nā huahana

ʻAʻole mea palekana i ka hānai ʻana i ka kolamu, akā i ka wahine o ka makahiki o ka hānau ʻana, ʻo ka nui o ka kolamu i loko o ke koko, ua hoʻokaʻawale ʻia e ka wahine sex estrogens wahine, kahi mea i hoʻohālikelike ʻia i nā ovaries. Ma hope o ka hoʻomaka ʻana o ka menopause, hoʻomaka ka pae ʻana o ka estrogen, no laila, i nā wahine 50-60 mau makahiki a ʻoi aku o nā makahiki he nui, ua nānā pinepine ʻia ka ulu o ka cholesterol.

ʻO kahi papaʻai me ka hoʻonui ʻia o ka cholesterol i nā wahine ma hope o ke mau makahiki he 50 e kōkua i ka hoʻemi ʻana i nā kiʻekiʻe kiʻekiʻe, mālama i ka pale o lipid maʻamau a hōʻemi i ka hopena o ka hoʻomohala ʻana i nā maʻi cardiovascular. Inā loaʻa ʻoe i ke kiʻekiʻe o ka cholesterol, a laila pono ʻoe e hahai i nā ʻōnaʻaiʻai i wehewehe ʻia ma lalo.

Diet Basic no nā Opiopio nā kūpuna me ka kiʻekiʻe Cholesterol

ʻO ke kānāwai nui o ka meaʻai no nā wahine (a me nā kāne) ka hōʻole ʻia o nā palola māmā a me nā momona holoholona, ​​aia i ʻike ʻia i nā momona, a me ka momona. Akā, pono nā momona momona, nā aū, a me nā hāmeʻapaha paʻakikī i loaʻa i nā hua, nā mea kanu, a me nā cereals.

• Kūleʻa nā mea hōʻike ʻana i ka ʻai pinepine ʻana, akā ma nā wahi liʻiliʻi.
• ʻAʻole ʻoe e hoʻomanawanui i ka pōloli, e mikiʻī iā ia, hiki iā ʻoe ke loaʻa kahi pōmole o ka salī seger, inu kīwī me nā kuki kīʻai ʻole a e ʻai paha i kekahi mau huaʻai.
• I ka wā kuke, e ho'āʻo e hoʻohana i ka paʻakai ma ka liʻiliʻi e like me ka hoʻonui ʻana i ka kaumaha ma ka puʻuwai. E hoʻomaka paha ma ka mua ka meaʻai e hōʻono a me ka momona, akā hiki koke ʻoe iā ia.

ʻO ka nui o ka kolamu e komo ana i ke kino o kahi mea olakino me ka meaʻai e pili ana i ka 300-400 mg. I ka hihia o nā mea maʻi lipid metabolism, pono e halihali kēia nui. No laila, i ke koho ʻana i nā mea kanu no ka hoʻomākaukau ʻana o kahi pāʻai, pono ʻoe e hoʻolohe i ka nui o ka kolamu e loaʻa ana. No kēia, aia nā papa kūikawā e hoʻomaʻamaʻa maʻalahi i ke koho o nā mea kanu. I ka wā mua, pono ia e hele i ka papa manawa i kēlā me kēia manawa e hikiʻole ke paʻakikī, akā ma hope koke ʻoe e aʻo pehea e hoʻoholo ai i ka nui o ka kolamu ma ka maka.

Hāʻawi ʻia (nā huahana kūpono)

He mea nui e hoʻomanaʻo e hiki i ka cholesterol ke "maikaʻi" a "maikaʻi ʻole". Hiki i nā haʻahaʻa o ka cholesterol olakino ke hoʻopaʻa i ke kahe o ke koko a hoʻonui i ka nui o ka puʻuwai a me nā maʻi vascular. No laila, he mea pono e hoʻohui i kāu mau mea kanu i hoʻoulu ai i ka ulu ʻana o nā lipoproteins kiʻekiʻe, ke hoʻomaʻemaʻe nei i ke koko a hōʻemi i ka hoʻonui nui ʻana o nā lipoproteins haʻahaʻa haʻahaʻa.

ʻO ka hana ʻana i kahi papa no ka hebedoma ma nā wahine ma hope o 50 mau makahiki he pono maoli ia mai nā kīʻai i pono i ke kino. ʻO nā meaʻai momona i momona loa i nā momona momona Omega-3, a me ka polyphenols, e hoʻohaʻahaʻa ana i ka cholesterol low-density, e hoʻoikaika i ka pale kūleʻa a me ka hōʻemi ʻana i ka hopena i ka hoʻomōhala ʻana i nā maʻi o ke kanalā, i manaʻo ʻia ʻo ke koho maikaʻi loa.

Līlia (e hoʻonui i ka pilikia)

ʻO kaʻai me nā kolamu kiʻekiʻe ma nā wahine ma hope o 50 mau makahiki he haʻahaʻa ia me ka haʻahaʻa a me ke kaulike. Ma lalo o ka pāpā, ʻo nā mea a pau o lākou e loaʻa ai ka sterols, a e hoʻoikaika paha i ka hana ʻana o ka cholesterol i loko o ka ate.

I ka wā e kuke ai, pono ʻoe e haʻalele i ka pā, no ka mea kīpī i nā kīʻaha, ʻoi aku me nā aila aila, loaʻa nā carcinogens e kōkua i ka hoʻomohala ʻana o ka atherosclerosis o nā kīʻaha koko. ʻOi aku ka maikaʻi o ka ʻai i nā meaʻai i kuke ʻia, ka aʻa i hoʻomoʻa i hoʻomoʻa ʻia. I ka papa inoa o nā huahana i papa ʻia, ʻike ʻia ka mea i pōʻino loa ia:

• ʻO ka momona momona, lard, offal, sausage, smoked a me nā huahana i kaha ʻia.
• ʻO nā loina holoholona, ​​nā momona momona, margarine, mayonnaise, a me nā kīʻaha e loaʻa ai iā lākou.
• ʻO nā huahana momona.
• Kākau - nā ʻu aihua, ka ʻalā, ka honu, a me ka iʻa iʻa, nā ʻia a me ka iʻa ʻoki ʻia.
• Kekahi meaʻai wikiwiki. ʻĪwī, nā puʻupuʻu, nā ʻaihā, ka Palani Palani a me nā mea ʻeke kāwili.
• Nā meaʻai iʻa. Ma ke kaʻina hana o ka kāwili ʻana, ua hoʻokumu ʻia nā carcinogens a me ka cholesterol. ʻAʻole hiki hoʻi ke kau i loko o ke aila aila.
• ʻO nā kalapona māmā a me ke kō, ʻo ia hoʻi kekahi huahana e loaʻa ai, ʻo ia ka momona, nā kuki, nā mea ʻala a me nā pālei.
• Alika, ʻaiwa, kofe, inu waiʻawa. Loaʻa kēia mau mea āpau i ka olakino o ka poma, nāu, e like me kāu i ʻike ai, e hoʻopuka ana i ka nui o ka kolamu.

Ma hope o kahi kīʻaha me kahi hoʻohana palena ʻana o kēia mau huahana a hōʻole loa paha iā lākou, e ʻike ʻia nā hopena mua e hoʻohaʻahaʻa i ka cholesterol i 2 mau pule. Akā, ʻaʻole e hiki hoʻi ke hoʻi hou i ke ʻano o ka ʻai maʻamau a i kaʻai pale ʻana e mālama ʻia no ke koena o ke ola.

Hoʻohui i ka hoʻohana

Nui nā huahana o pau i ʻae ʻia no ka hoʻohana ʻana me ka hypercholesterolemia, akā naʻe, ʻae ʻia ka helu o kā lākou helu ʻana.

Ma nā wahi liʻiliʻi e ʻae ʻia:

• pāwaliwali haʻahaʻa
• konoa, moa
• ʻoki manu (ʻaʻole iʻoi aku ma mua o 3 mau ʻāpana i ka hebedoma), akā hiki ke hoʻopau ʻia ke keʻokeʻo a ʻoliʻoli.
• pata
• me nā ʻōmole momona momona hoʻi,
• iʻa kai.

ʻO nā huahana 10 no ka hoʻohaʻahaʻa i ka cholesterol i nā wahine no 50

ʻO kaʻoiaʻiʻo, hiki ʻole ke kāpae loa i nā waihona kolepa a wehe i nā moku me ke ʻole ʻoi aku ka loaʻa ʻana. Eia naʻe, hoʻololi ka nohona a me ka hana paʻa i nā lula o ka meaʻai me ka hapa liʻiliʻi o ka cholesterol e kōkua i nā wahine e hoʻomaikaʻi i ko lākou kūlana a hoʻolohi i ka holomua o ka atherosclerosis. No nā hopena maikaʻi loa, ʻōlelo ka poʻe loea i ka hoʻolālā ʻana i kāu papa kuhikuhi i nā huahana aʻe.

1. ʻO nā aila aila ʻaila ʻole. ʻO ka waiwai nui loa he linseed, soy, mais a me ka ʻaila ʻoliva, e hōʻemi ana i ka hoʻokalakupua o LDL e 18%.
2. ʻO Avocado - me ka hoʻohana maʻamau, hoʻonui ia i ka cholesterol "maikaʻi" e 15%, a me ka "ʻino" e hoʻemi ana i ka emi ʻana o 5-7%.
3. ʻO ka iʻa momona hoʻoikaika i nā paia o nā kīʻaha koko, ke pale i ka pale ʻana, hoʻōla i ka kahe koko.
4. Nā hua a me nā hua, a me nā hua citrus (pomelo a me ka huaʻala). Hoʻohana maikaʻi loa: nā ʻenehana, nā pomegerane a me nā hua āpau.
5. Kāleʻeleʻeleʻele ʻOiai ua ʻōlelo ʻia ma luna o ke kau ʻana o nā mea ʻala mai ka lula ʻana, aia kekahi ʻokoʻa. Eia naʻe, pili kēia i nā pōkole pōkole maoli i hana ʻia mai nā pīkoi koko kiʻekiʻe, ʻoiai lākou he polyphenols e hoʻomaikaʻi i ka lipid metabolism, normalize i ke koko a me ka hoʻoliʻi cholesterol.
6. Howa. ^ E Ha yM. Loaʻa ia ma nā hapa nui o nā lau o nā lau a me nā hua. ʻO ka hapanui hiki ke loaʻa i nā kīnika a me nā hua ʻōmole maloʻo, līlehu, soybeans, raspberries, nā lūlū flī, liʻiliʻi ka liʻiliʻi i loko o nā hua apiki, ʻaʻā, ʻaʻaka, raspberry, pepa momona, huaʻa walima a me nā hua sunflower. A ʻo ka mea paʻa palapala no ka ʻike leo ma kēlā me kēia 100 mau huaʻa o ka huahana, ʻoiaʻiʻo, he bran palaoa, hiki ke hoʻohui ʻia i ka meaʻai i ka wā e kuke ai, a i ʻole ka ʻai ʻia i ke ʻano maʻa, holoi ʻia me ka nui o ka wai.
7. ʻO nā mea inu, ua ʻōlelo ʻia nā ʻōmaʻomaʻo.
8. ʻO nā ʻōpala a me nā huaʻai, e like me Brazil a me nā walnuts, nā hua flax, nā mea kanu melemele, hoʻomaʻemaʻe i nā moku.
9. ʻO nā huahana waiū waiū me ka liʻiliʻi haʻahaʻa o nā momona (ʻaʻole iʻoi aku ma mua o 2.6%), suluguni, Adyghe cheese, kefir, yogurt.
10. Ma muli o nā ʻike o nā phytosterols a me nā polyphenols, pale aku nā huaʻai i ka hoʻopili ʻana o nā sterols ma o nā pā o ka ʻōpū a lawe aku i ka kolamu o ka ʻōpū.

ʻO ke kānāwai nui o ka meaʻai no ka kiʻekiʻe o ka kolamu ma nā wahine ma hope o 60 mau makahiki, ʻo ka hōʻole ʻana i nā meaʻai me ka ʻai o ka kolamu a me nā haʻalulu maʻalahi.

ʻO kahi mea hoʻomaʻamaʻa kūpono, i ka wā e hoʻākoakoa ai i kahi papa pilikino, e noʻonoʻo i ka makahiki, ke ola, a me ka hele ʻana o nā alaka i ka wahine, ʻoiai ʻo ka ʻai no ka hypercholesterolemia me ka hoʻohana pinepine ʻana o ka iʻa a me nā huaʻai, kahi e hiki ai ke hōʻeha i kahi maʻi maʻi.

Nā papaʻai papa no nā hebedoma no nā wahine ma hope o 50-60 makahiki

Hoʻonohonoho ʻia ka papa no ke kolamu kiʻekiʻe no nā meaʻai 5 i nā wahi liʻiliʻi. Eia nō naʻe, inā i ka lā e makemake ai ʻoe i ka pōloli, e ʻae ʻia ʻoe e ʻai i ka hua, kahi huila maloʻo, kahi ʻāpana o nā huaʻala a i ʻole inu i kahi aniani o ka huahana momona me kahi haʻahaʻa haʻahaʻa o nā momona momona.

ʻO ka lalo aʻe kahi papa kuhikuhi o ka papa ʻaina no ka pule.

ʻAina kakahiaka:

• Lāpule - hua ʻeleʻele keʻokeʻo keʻokeʻo, beetroot salad me ka moa.
• Poalua - oatmeal ma luna o ka wai, Līlī huaʻai mai ka laila hou, kāloti a me nā hua paʻakai, hoa pā.
• Poele - bale a i kahi kānana buckwheat me ka ʻaila ʻole, omelet me hoʻokahi iʻa, ke aniani o ke kefir.
• Poaha - ke kinikini maoli mau momona, granola a me nā hua maloʻo, kīmaʻomaʻo.
• Pōʻalima - ʻo ka hulahula Herculean, huapala wai ʻai me ka ʻaʻa avocado, ka linden tea.
• Pōʻaono - laiki i ka waiū skim, kahi ʻeleʻeleʻa, maloʻo compote.
• Lāpule - durum palaoa pasta sop, ʻōmaʻomaʻo.

ʻAina awakea:

• Ka Lāpule - kālena puree kālala, maloʻo ka wō iʻa me ka pua, hake iʻa, kissel.
• Poalua - ʻaʻa lae papa ʻaina, ka moa iʻa i ka ʻai, ka inu hua.
• Pōʻele - ʻaila palai, kāhu ʻia me ka patty hoʻa, compote.
• Kēkē - ʻoki kāpeti kāpī, kīpī salmon steamed fill, kākoti kā kalala, ʻāpala waina.
• Pōʻalima - ka pickle meaʻai, caviar zucchini, tapa a bit, cranberry wai.
• Pōʻaono - ke anuanu malulu, nā mea kanu paʻa, ka ʻohi palaoa a pau, ka wai huaʻai.
• Lāpule - okroshka, pāhuʻu palaoa me ka palaoa kaʻa ʻeu kō, ʻupena, ʻeli.

ʻAina pāʻina

• Lāhina - ʻo ka lau palaoa me ka moa moa, ʻalapona i hoʻomoʻa ʻia me ka kao, casserole me nā palaka.
• Poalua - pilaf me nā māla lau a me nā hua maloʻo, nā lau momona hou ke koho mai, kīwī linden.
• Pōʻalima - ʻaʻai Pollock me ka kao, asparagus, kālena Helene, chamomile tea.
• Poaha - Asparagus a me nā pihi turkey fillet, paukōkī a me nā casserole kākāola.
• Pōʻalima - ka laʻa me ka pīkī meaʻai, bakwheat me nā mū, ka wai o ka buckthorn kai.
• Ka Pōʻaono - ke kāmela i loko o ka ʻāhuā a me kahi ʻaoʻao o ka broccoli a me ka cauliflower, kahi ʻele i kā ʻia.
• Ka Lāpule - pīpī palaoa ma ka wai, semolina pudding, compote a me nā kuki biscuit.

ʻO kēia meaʻai ka mea e kapa ʻia i ke Kaiaulu, no ka mea, he kaiʻai, nā hua, nā huaʻai a me nā mea kanu ʻole me ka mālama wela a me nā ʻeka. ʻO ka ʻaina awakea kahi kīʻai nui a pono ʻole e nānā. ʻOiai no nā poʻe maʻi i ʻoi aku he 45 mau makahiki me ka cholesterol kiʻekiʻe, pono ke kakahiaka nui i ka ʻaina kakahiaka, mai ka mea e loaʻa ana iā mākou ka lā āpau i ia lā. ʻO ka nui o nā meaʻai i ʻai no ka ʻaina awakea, ʻo ka hapalua nā mea kanu, ʻelua hapakolu he mau pika nui a he koena ka mea ʻai a me nā hua iʻa. No ka ʻaina ʻaina, e loli maʻamau ka ʻaoʻao ʻai me nā lau ʻai hou.

Ua kūkulu ʻia nā ʻōkoleka ma nā paia o nā moku koko i mau makahiki he nui, a ʻo ka nui o kā lākou kumu he nui i hopena i nā hopena koʻikoʻi no ke kanaka. Hiki ke hoʻokō maikaʻi loa i ka hoʻomaka ʻana o kēia mau hopena. Manaʻo ka nui o ka poʻe eʻai ka meaʻai o ka ʻai a me ka ʻono. I ka ʻoiaʻiʻo, he manaʻo kuhihewa kaulana kēia, no ka mea mai nā huahana maʻamau, hiki iā ʻoe ke kuke aku i ka momona, a ʻo ka momona nui hoʻi ka meaʻai maikaʻi loa, e mālama pono ai i ke olakino o kāu mau pili koko i kahi manawa lōʻihi.

Pehea e hoʻohaʻahaʻa ai i ke kolamu koko?

ʻOiai ʻo ia a hiki i ka 50 makahiki, pale aku nā estrogens i ka wahine mai ka hōʻiliʻili ʻana o ka kolamu, nā mea ʻino e like me ka hana ole o ke kino, ka maʻi nui, ka maʻi mellitus, ka hypertension, nā hana hewa, ka ʻona ola weliweli, etc. he hopena ulia loa o ke kino me ka hoʻomaka ʻana o ka menopause.

ʻO ia ke kumu, e mālama ai i ke ʻano o ke kino a me ke kiʻekiʻe o ka kolamu ma ke koko, ke hoʻololi pono ʻana i ke ʻano o ke ʻano a me kahi hoʻoponopono nui i ka meaʻaiʻai.

Hiki ke hoʻomaʻemaʻe piha i nā kīpē o nā kolala polakika ma o nā hana hoʻomau wale nō naʻe, i ke pale ʻana i ka hoʻonui ʻana o nā pae cholesterol a pale i ka hana ʻana o nā pūʻulu hou e ka neʻe ʻana i ka holomua o ka atherosclerosis, hiki i nā wahine a pau ke hana ma hope o 50 mau makahiki.

No ka hana ʻana i kēia, pono ʻoe e hoʻonui i ke ʻano kino (hooiho a paʻa), no ka laʻana, ka hana ʻana i ka hele ʻana, kāpae i ka ulaula, hana i nā loiloi o kahi meaʻai maikaʻi a hoʻomaʻamaʻa mau i ke neʻe o ke koko.

ʻOiai ʻo ka ʻoihana a me ka mea nui o ka pharmacist e hoʻomākaukau ai i ka hoʻomākaukauʻana i nā kolamu synthetic (e like me ka statins), he meaʻai me ka nui o ke kolamu ke koko.

Ma ke ʻano kaulike a me ka papa o ka maikaʻi, ke ʻole ka aneane hiki ʻole ke kāohi i ka pae o ka LDL, e kōkua i ka mālama ʻana i ke ʻano o nā kīʻaha koko ma ke kūpono kūpono a hōʻemi i ka hopena o nā hōʻeha hōʻino a me ka hoʻomohala wikiwiki i ka atherosclerosis.

Meaʻai no ka kolamu kiʻekiʻe ma nā wāhine ma hope o 50

Inā kiʻekiʻe ke kolamu, a laila eʻai ʻia kahi meaʻai ma hope o 50 mau makahiki i ka hoʻohaʻahaʻa ʻana a mālama i loko o nā palena maʻamau. Pono e waiho wale ʻia mai nā mea momona, akā nō hoʻi mai nā meaʻai i kiʻekiʻe i ka sodium chloride (sodium chloride).

No ka hoʻouluʻana i ka kolala, ʻoi aku ka poina a kahi kīʻaha e like me kahi pānaʻi. ʻO ka nui nui o nā pōpoki a me nā carcinogens loaʻa iā mākou me nā meaʻai i kō. Pono ke kīʻaha ʻia nā kīʻaha āpau, ʻala, kālua, a ʻā kekelē ʻia.

Pono ka hoʻonohonoho ʻana i ka meaʻai i hoʻokahi, pākahi, ma nā ʻāpana liʻiliʻi, ka nui o ke kaupaona ʻana ʻaʻole i oi aku i ka 300 gr. ʻAʻole e kiʻekiʻe nā kiko o ka calorie o ka ʻai i ka 1800-2000 kcal. Ma mua o ka momona, hiki ke hoʻemi ʻia ka nui o ka ikehu o ka papa o ka lā ma ka 1200-1500 kcal, akā ma hope o ka ʻae ʻana me ka kauka ke nānā aku iā ʻoe.

ʻAʻole maikaʻi ke hoʻohana i nā meaʻai kīʻaha me ka kiʻekiʻe o ka kolamu, e komo pū me ka ʻai a me nā iʻa, ʻohi a pau, paʻakai a ʻūlepa i nā mea ʻala (koe wale nō ka kāpena keʻokeʻo) a me ka ʻeke, a me nā huahana a pau a me nā kulu i hana ʻia a hana ʻole ma ka home.

I ka hoʻopauʻana i nā meaʻai kiʻekiʻe ma LDL mai ka meaʻai a hoʻopulapula iā ia me ka meaʻai e kōkua i ke kāpae ʻana i nā lipids nui mai ke kino, hiki iā ʻoe ke hoʻolōʻihi i ka lōʻihi lōʻihi a hoʻomaikaʻi maikaʻi i ka maikaʻi.

Papaʻaina o nā huahana hiki ʻole iā ʻoe keʻai

ʻO ka papaʻaina o nā huahana e hōʻino a me ka maikaʻi me ka kolamu kiʻekiʻe (ʻo ka mea hiki a ʻaʻole hoʻi)

Diet no ka kiʻekiʻe kolesterol: kahi papa o ka pule i loko o ke ʻano o ka papaʻaina

Ma mua o ka hele ʻana e inu ai hiki iā ʻoe ke inu (koho):

• Ke aniani o kefir
• ʻO ka aniani o ka waiū i hoʻomehana ʻia me ka bifidobacteria
• Hoʻopili ʻo Rosehip me ka meli
• ʻO kahi aniani o ka waiū acidophilus
• He aniani o ka kime
• ʻO kahi decoction o nā peʻe rose a i ʻole hawthorn
• He aniani o ka whey

Ka hōʻole ʻana i ka meaʻai a me ka hoʻokomo ʻana i ka hana ʻai 5-6 i ka lā, ʻaʻole hiki iā ʻoe ke hoʻonā kino wale aku i ke kolamu, akā e hōʻalo ʻana i nā paona keu, ʻoi aku hoʻi ka hoʻomaikaʻi ʻana i ke aʻai, cardiovascular, excretory a me nā ʻōnaehana kino a pau.

Nā kumu o ke kolamu kiʻekiʻe

Hoʻonui kēia mākuhi ma muli o nā kumu aʻe:

ulaula, predisposition hoʻoilina, inu ʻawa i ka momona, ʻeha palupalu, noho maluhia, maʻi o ka ʻōpū, ka maʻi ʻiro thyroid, ka lawe ʻana i ka antidepressants, diabetes mellitus.

Nui! Hoʻoholo ʻia ka kolamu nui ma nā paia o nā moku koko. Hōʻalo pinepine kēia i ka hoʻokumu ʻana o nā māka koko. Hiki i kekahi o nā puʻuwai koko ke hele aʻe a komo i loko o ka puʻuwai a i ʻole ka lolo. I kēia hihia, ʻaʻole hiki i ka wahine ke hoʻopakele i kona ola.

I mea e maopopo ai i ke kumu o ka piʻi o ka kolamu, pono ʻoe e hoʻomaʻamaʻa i kahi loiloi holoʻokoʻa. ʻO ka mea mua, pono ke kau wahine kūpono i kahi loiloi biochemical i ke koko a me ka wai paʻakai.

He aha nā meaʻai e ʻae ʻia e haʻalele i kāu papa?

I mea e hōʻemi ai i ka kolamu koko, pono e hoʻopau ʻia nā meaʻai i lalo iho:

waʻalolo moa. ʻO lākou ka nui o ka kolamu, nui a ʻulaʻula a me nā ʻeleʻele, honu, nā meaʻai koke, nā kīmama, nā mea momona momona.

Hiki i ka wahine ke inu i ka waiʻona me ka kolamu nui o ke kino?

ʻO ka pālika maikaʻi ke loaʻa nā mea like me nā wai cereal a me nā malt. Eia kekahi, aia ka waila o ka ellagic i loko o ka wai inu wai. He antioxidant maikaʻi maikaʻi e kōkua i ka haʻahaʻa kolamu.

Loaʻa i ka cognac kiʻekiʻe kiʻekiʻe kekahi mau mea kūpono e hāʻawi ʻia me kahi hopena antioxidant i haʻi ʻia. Me ka hoʻohanaʻana i kēia mau inu, e hoʻi hou nā pae kolalaia i ka maʻamau.

Loaʻa iā Vodka kahi hopena maikaʻiʻole i ka ate, e hoʻonui ana i ka pilikia e loaʻa nei. No laila, me ka loaʻa o ka nui o ka kolamu ma ke kino, ʻaʻole pono e inu e inu.

Hopena: hiki i ka wahine ke hele i ke kanalima hanalima mau makahiki hiki ke inu i nā waiʻona kiʻekiʻe, akā ma nā wahi liʻiliʻi!

Nā Kūloa koʻikoʻi

Nui! ʻO nā huahana palaoa, pono e hāʻawi i nā huahana i hana ʻia mai ka palaoa koliia, kāwele maloʻo, a me nā huahana i kālai ʻia ʻole ʻia.

Inā makemake ka wahine e ʻai i nā pua liʻiliʻi, pono ia e hoʻomoʻi mua i ka waiū liʻiliʻi. Mai nā mea momona he waiwai:

rosehip infusion, kaʻaila ʻōmaʻomaʻo, nā hua inu, nā hua maloʻi maloʻo, decoction lāʻau lapaʻau.

Me ka kolamu kiʻekiʻe, ʻōlelo ʻia ka wahine e hāʻawi i ke kīwī a me ke ʻano ʻeleʻele ʻeleʻele.

Pono e kāwili ʻia i nā māla me ka aila a i ʻole ka mea i honi ʻia i ka aila, walnut aila. Hiki iā ʻoe ke hoʻohui i ka wai a iola paha i ka kīʻaha.

ʻAʻole ia e hāʻawi i ka pīkī ʻana i nā mea i mau mea iʻa. Pono nā mea momona hou e hoʻohui ʻia i nā kīʻaha mua: pākīnio a i ʻole ka ʻeli.

Kōkua kai

Mai ka inoa inoa o ka paule o ke kai ʻana i ka hau me ka makani mālie mai ke kai, he puʻu kūlohelohe o nā lau ʻoliva a me kahi mea ʻono o ka iʻa. Hōʻike ʻia kahi papa kuhikuhi i ka papa ʻaina.

PoahaHoʻomaopopo hou ka papa ʻaina Lāpule
E hana hou i ka papa Hana

I ka Pōʻaono a me ke Lāpule, pono ʻoe e hoʻopili i ka papa ʻaina o kekahi o nā lā o ka pule i kākau ʻia i ka papaʻaina. ʻIke ʻia ka meaʻai ʻai ʻia, hiki ke hoʻololi ʻia ma muli o nā ʻano kū hoʻokahi o ka wahine kūpono. ʻO ka mea nui, ʻaʻole i loaʻa nā kīʻaha i nā preservatives a me nā kiko.

Hoʻohana maikaʻi o nā aila walnut

ʻO ka ʻaila Walnut, hiki ke hoʻohui ʻia i nā ʻai, hiki ke noʻonoʻo ʻia kahi hale mālama hale o nā huaora a me nā mea momona. Aia i ka:

linoleic a me nāolinolinic, vitamina A, carotenoids, B huaora, hao, zinc, keleawe, kalima a me nā magnesium.

ʻO ka aila Walnut he laulā ākea. Hoʻohana nui ʻia ia i ka cosmetology a me ka kuke ʻana. Loaʻa i ka mea hana ka hopena rejuvenating i ke kino, kōkua e hoʻonui i ka koʻikoʻi.

Eia kekahi, kōkua ke aila walnut i ka lawe ʻana i nā mea oona mai ke kino. Hiki iā ia ke hōʻemi i ka cholesterol, hoʻonui i ka pale ʻana i nā maʻi lēʻaleʻa.

ʻO ka hoʻohana ʻana i nā kuʻuna o kānaka

Loaʻa nā kūpono o ka hanana hanana no ka cholesterol kiʻekiʻe e kōkua i ka hoʻonui ʻana i ka pono o ka meaʻai.

1. Hiki iā ʻoe ke lawe i ka lāʻau lapaʻau i loaʻa mai nā pua linden mua. Hoʻomaopopo ʻia e hoʻohana i ka 5 kalapona o ka lāʻau no nā kolamu kiʻekiʻe kiʻekiʻe ʻekolu mau lā i ka lā. ʻO ka pauku i loaʻa mai ka pua linden e holoi pono ʻia me ka wai maʻemaʻe. ʻO ka lōʻihi o ka papa no ka mālamaʻana he 30 lā, ma hope o ka mea e pono ai ke hoʻomaha no ka lā 14 lā. Ma hope o kēia manawa, hiki iā ʻoe ke hoʻomaʻi i ka papa lāʻau lapaʻau.
2. Me ka hoʻonui pinepine o ka cholesterol, hiki i kahi wahine ke hoʻomākaukau i kahi hui like o ka lāʻau lapaʻau mistletoe a me ka Sophora. No ka hana ʻana i kēia, e lawe i ka 100 pākēlani o nā lāʻau lapaʻau. Ua ninini ʻia ka hui me ka lita o ka vodka maikaʻi. Pono e paʻi ʻia ka huahana no nā ʻekolu hebedoma i kahi maloʻo i pale ʻia mai ka make ʻana o ka lā. ʻAʻole hōʻemi wale ʻia ka lāʻau lapaʻau i ka kolesterol, a he hopena paʻakikī nō hoʻi i ke kino:

hoʻomaikaʻi ka lāʻau lāʻau i ke kaila o ka cerebral, ke kāpae nei i nā hōʻailona o ka hypertension, ke kōkua nei ka lāʻau lapaʻau i ka hōʻemi o ka palupalu capillary, a me ka hoʻāʻo ʻana i ke kōʻai e hoʻomaʻemaʻe i nā kīʻaha koko.

Kāohi ʻo Tincture i ka vodka i ka pani ʻana i nā kahe koko. Hoʻokumu ia i ka excretion o nā toxins, radionuclides a me nā paʻakai o nā metala kaumaha mai ke kino.

ʻO ke ʻano o ka kolamu a me nā kumu no ka hoʻonui

ʻO nā kiʻekiʻe kiʻekiʻe o ka lipoproteins he mea hoʻoweliweli ākea i ka olakino o nā moku koko a me ka puʻuwai. ʻO ka kolamu "hewa" hewa, hoʻonā i nā pālaʻi ma ka pā vascular, hoʻopilikia i ka puni koko, e hoʻonui ai i ka hōʻeha o ka hōʻeha ʻana o ka naʻau, nā hōʻeha a me ka thrombosis. ʻO nā wahine ma mua o menopause ke hōʻeha i ka atherosclerosis pinepine iki ma mua o nā kāne ma muli o nāʻokoʻa i nā pae o ka hormonal. Eia nō naʻe, ma hope o ka menopause, ʻo ka nui o ka hoʻonui ʻana o ka pae o ke kolamu o ke koko e piʻi ikaika loa ana, a me kahi hōʻailona ma luna o 5 mmol / liter kahi kumu koʻikoʻi no ka hoʻomaka i ka mālama ʻana.

ʻO ka mea koʻikoʻi ka mea koʻikoʻi ka momona, ma muli o kahi hana hoʻokaʻawale ʻole ka nui. No laila, ʻo kaʻai kūpono me ka kiʻekiʻe o ke kolamu koko ma nā wahine ma hope o 50 mau makahiki he mea koʻikoʻi ia. Eia nō naʻe, ʻo nā maʻi like ʻole, me ka poʻe i hoʻoilina, e kōkua pū i ka hoʻopukapuka ʻana i ka atherosclerosis, no laila, ʻaʻole ka mea hoʻopukapuka i ke ala wale nō e mālama ai i ke olakino. Hoʻolālā pinepine ʻia ka mālama ʻana, e komo pū ana nā lāʻau a me nā hana kūlohelohe.

Loaʻa nā pono kai

Ua nui ka ʻōlelo a kākau ʻia e pili ana i nā pono o ka pono kūpono, a he mea nui ia e nānā i kāna mau alakaʻi i ke ola holoʻokoʻa. ʻO kahi meaʻai hānai kūpono mai ke kamaliʻi, ʻo ia ka pale ʻana o nā maʻi he nui, akā no ka wā pākeke, hāʻawi ia i ke hōʻola. No laila, ma hope o kahi meaʻai me ka kolamu kiʻekiʻe ma nā wahine ma hope o 50-60 mau makahiki he hopena maikaʻi ka maikaʻi i ke kino:

• ua hoʻoponopono ʻia ke kaumaha o ke kino ma muli o ka hoʻōla kaulua o ka momona,
• Hoemi ʻia ka nui o ke kō no ka mea ua palena ʻia ka nui o ke kōlea ana.
• Ke hōʻemi nei ka uluʻana o ka atherosclerosis a me nā maʻi e pili ana - ischemia, stroke a me nā mea ʻē aʻe
• e hoʻomaikaʻi ʻia ai ka hoʻoweliweli a me ka maikaʻi o ka maikaʻi,
• hormonal background hoʻolaʻa.

I ka hui pū ʻana me ka lawe ʻana i nā lāʻau lapaʻau kūikawā a me ka hana kino maʻamau, ʻo ka pāʻai kaulike me kekahi mau palena ua hōʻike ʻia ka hopena hoʻōla a kōkua i ka pale ʻana i ka hoʻomohala ʻana o nā ala vascular.

ʻAʻole hiki ke ʻai ʻia nā meaʻai me ka cholesterol kiʻekiʻe

Ke hōʻuluʻulu ʻana i kahi papaʻai i kēlā me kēia lā, pono ʻoe e pili i nā palena o ka papaʻaina e 10 e like me ka Pevzner. ʻO ka huina o ka calorie kiko o ka meaʻai i kēlā me kēia lā, ʻaʻole pono eʻoi aku ma mua o 2600 kcal, papa paʻakai - 3 g, nui wai - 2000 ml. Hoʻopau ʻia nā kīʻaha āpau, kī ʻia a ʻāʻī ʻia. ʻO ka mea nui loa, ʻo ka hōʻole ʻana i kekahi o nā meaʻai, ʻoi aku ka nui o nā mea waiwai i ka cholesterol (ʻo kona nui o kēlā me kēia lā he 200 mg). Hiki ke loaʻa ka ʻike kikoʻī kikoʻī mai ka papaʻaina i hiki iā ʻoe ke ʻai me ka kolamu kiʻekiʻe a ʻo nā mea hiki ʻole iā ʻoe ke:

ʻAi ʻole nā ​​hua i pāpā ʻia i nā meaʻai me ka kolamu nui kiʻekiʻe. Hiki iā lākou a ua ʻai ʻia, naʻe, e hāʻawi i ka makemake i nā protein. ʻAi ʻia nā Yolks, akā ʻaʻole iʻoi aku ma mua o 2-3 mau ʻāpana i ka pule. E like me kāu e ʻike ai mai ka papaʻaina, ʻae ʻia kekahi mau huahana, kahi hiki iā ʻoe ke kuke i ka ʻano maʻamau a me ka mea nui hoʻi, nā mea ʻono loa.

Diet no ka papa kiʻekiʻe o nā koleka wahine i loko o ka hebedoma

ʻO ka manawa pinepine, inā pono, e hoʻoponopono i ka ʻai ʻana i nā pilikia i ka hoʻomākaukau ʻana o nā kīʻaha kikoʻī. ʻO ka hōʻole ʻia mai nā meaʻai momona maʻamau a me ke ala maʻamau o ka mālama wela - ke kuhi - e manaʻo ʻia e nā mea he nui ke neʻe ʻana i ka meaʻai hou a me ka ʻono. Eia naʻe, ʻo ka papa inoa o nā meaʻai i ʻae ʻia e hiki ai iā ʻoe ke ʻai ʻana i ka ʻano ʻē, akā, he ʻoluʻolu nō hoʻi, ke mālama nei i ke olakino.

I mea e maʻalahi ai ka hana i nā loina o ka pono o ka waiʻai, a i ka hoʻomaka mua hiki iā ʻoe ke hoʻohana i ka papaʻaʻai meaʻai kokoke i ka kolamu kiʻekiʻe. No kēlā me kēia lā o ka hebedoma he 5 mau pāʻina, me nā pāʻina 2, ʻaina awakea, ʻaina awakea a me kaʻaina awakea. ʻAʻole ma hope o 3 mau hola ma mua o ka hiamoe.

Pōʻakahi

• Oatmeal, ʻōmaʻomaʻo me ka meli.
• Hoʻōla.
• Nā mea kanu ʻaiā, iʻa i ka pā, nā kākala kuke me ka ʻaila ʻaʻa.
• Kefir me nā kuki maloʻo.
• Kāleʻa me kahi pākana ʻaina lau.

• Omelet (mai nā hua āpau a i ʻole kā lākou mau protein), wai hua.
• Hoʻokahi hapa o nā hua a i ʻole nā ​​lau me nā hua maloʻo.
• Nā ʻōpala aila me ka sereena i kālai ʻia.
• ʻAeʻomaʻa a i ʻōʻele paha.
• Nā iʻa ʻāpala, nā lau.

• Kāleka me ka mū.
• Hala huole.
• Lī a kāpeti lau, ʻeke lau, ʻai palaoa.
• ʻO ka pīpī liʻiliʻi haʻahaʻa, berena.
• Kefir, nā hua.

• Pouka ʻaila, Mill.
• Hoʻopaʻa maloʻo me ka waiū.
• Pepeiao, kahi iʻa ʻoki ʻia me ka pā ʻai kiki.
• ʻO Coleslaw me ka celery a me ka ʻōkō.
• Casserole tī keke, kefir.

• ʻO ka makana momona, ʻaila wai.
• ʻO kahi ʻākala a i ʻole kekahi hua ʻē aʻe.
• Maʻa momona momona i kāʻai ʻia, ka pasta i hoʻolapalapa ʻia, ka ʻoki lau ʻōpala.
• Kefir a ʻohi paha me nā kuki.
• Pā ʻia nā iʻa me nā ʻai ʻai.

• ʻA kahi mauʻaina o ka palaoa rye me ka moa palaoa a me kukama, kīwī.
• Nā hua maloʻo a i ʻole nā ​​ʻanuʻu, nā hua.
• Nāʻaila ʻole me ka ʻai ʻole, nā iʻa lauʻaʻa me ka pāʻina ʻaoʻao ʻaoʻao.
• ʻO nā lau momona a me nā hua ʻai.
• Kāhu umauma, kefir.

Lāpule

• Ka baki Buckwheat, kaʻaila me ka marmalade a i ʻole kaʻaina hoʻi.
• Hala huʻai.
• Nā mea kanu ʻaiā, iʻa ʻia me nā lau ʻai.
• Kefir, nā kuki malo, nā keke paha.
• Omelet, ʻōpala.

Kēia meaʻai e hoʻohaʻahaʻa i ka kolamu koko ma 1-2 mau mahina e kōkua i ka hoʻololi i ka pae o lipoproteins i ke koko. Akā, ʻaʻole pono e hilinaʻi kekahi i ka meaʻai: ua pono ke ʻano hana kino, a inā pono, pono lāʻau lapaʻau.

He aha ka pilikia o ka cholesterol kiʻekiʻe no nā wahine ma hope o 50 makahiki

ʻOiai ʻo ka cholesterol ka mea e hana ai i ka pōpoki o waho no kā mākou mau sela, hoʻomaikaʻi i ka hana lolo a hoʻomaʻamaʻa i ka hana hormon, ke kiʻekiʻe kiʻekiʻe o kēia mau mea e hōʻeha i ke kino.

No nā wahine ma hope o ke mau makahiki he 50, ʻo ke kumu o ka cholesterol ka hōʻailona o 4.20 - 7.85 mmol / l. ʻO kona ʻike kiʻekiʻe i ke koko e alakaʻi i ka mea e hoʻopili ʻia ka kolamu ma nā paia vascular, a laila e hana ana i nā ʻōpala.

ʻO ka ʻike ʻana i kahi pākahi ke kīpē ka hopena o nā moku āpau, hiki ke nui wale ka ʻokoʻa. ʻO ka nui o ka pā pālima ka manaʻo ma kēlā wahi, ʻo ka liʻiliʻi o ke koko me ka liʻiliʻi o ka ʻeha a me ka hōʻeha ʻana a me ka puʻu.

I mea e hoʻomaikaʻi ai i kou kino i kēlā mau hōʻeha, pono ʻoe e noʻonoʻo hou i kāu meaʻai a pono ʻole i kekahi mau meaʻai e kōkua ai e hōʻemi i ka kolamu.

Nā hōʻailona o ka kolamu nui o nā wahine ma hope o 50 mau makahiki

ʻO ka pinepine, ʻo nā wāhine ma hope o ke mau makahiki he 50 a mālama ʻia i ka cholesterol ma hope o ka hoʻomaka ʻana o nā hōʻailona o ka atherosclerosis a i hope paha o ka hōʻeha ʻana o ka naʻau.

ʻO ka ʻeha ma nā wāwae kekahi o ka hōʻailona o ka cholesterol kiʻekiʻe.

ʻO nā hōʻailona o ke kolamu nui:

• ʻinalelo angina pectoris
• ʻeha i nā wāwae i ka wā e hele ai,
• ka mea huli o nā ʻili ma ka ʻili ʻōiwi
• puʻuwai paʻakikī
• huki ʻana nā kīʻaha koko.

Pono nā wahine, i kēia manawa, e nānā pinepine i ko lākou olakino, ʻoiai ka manawa kēia hoʻomaka ka menopause, a nui ka loli o ke kino.

Nā kumu o ke kiʻekiʻe o ka Cholesterol ma nā wahine ma hope o 50 mau makahiki

ʻO nā kumu o ke kolamu kiʻekiʻe ma ka wahine ma hope o 50 mau makahiki e hiki ke:

Nui nā kumu no ka hoʻonui ʻana i ka cholesterol

1. Hoʻopau i nā pae estrogen. Hōʻike ka emi ʻana o nā pae estrogen i nā wahine ma hope o 50 mau makahiki ma muli o ka hoʻomaka ʻana o ka menopause. Ke alakaʻi nei kēia i kahi hoʻonui i ka cholesterol koko.
2. ʻAʻole ia kahi ʻano ikaika. Me kahi ʻano hoʻoneʻe ʻole loa, e piʻi ana ke pae o ka triglycerides a me nā mea i kapa ʻia "kolu" hewa ", e waiho nei ma nā paia o nā moku.
3. ʻAʻohe meaʻai kūpono. ʻO ka nui o nā momona saturated i loko o ka papa e hoʻonui ai i ke kiʻekiʻe o ka kolamu ma ke koko, ma ke ʻano, no ka meaʻai, ua kau ka nui o ke kaumaha.
4. ʻO ka paona koʻikoʻi. ʻO ka pilikia o ka kaupaona ʻoi aku ka maʻamau ma mua o nā wahine i ʻoi aku ma mua o 50 mau makahiki he ʻona, no ka mea, he haʻahaʻa ka ola kino, ʻaʻole nui ka poʻe i kū i ka pono kūpono a ʻo kēia ke alakaʻi i ka hōʻemi o nā pauna ʻē aʻe, ʻo ia hoʻi e hoʻonui ai i ka cholesterol koko.

He aha nā meaʻai e ʻai ai me ke kolamu nui, a ʻaʻole hiki ke lilo i mau wahine ma hope o 50 mau makahiki

E like me ka mea i ʻōlelo ʻia ma luna nei, ʻo ke kumu o ke kolamu ʻoi loa ka maʻi maʻamau.

No laila, pono e haʻalele i nā huahana aʻe i kā kou papaʻai.

• nā huahana e loaʻa i ka palaoa palaoa palaoa, pili i kēia i ka palaoa a me nā ʻōwili,
• nā momona momona momona,
• hua manu, hana pū kekahi
• ʻO ka ʻiʻo ka nui o ka momona, no ka laʻana, ka puaʻa, nā keiki hipa, nā kīʻaha a me nā kuʻuna.
• nā ate
• iʻa momona
• ʻona
• nā ʻano aʻa āpau koe wale nō ka ʻoliva,
• margarine
• ʻōwalaka,
• mea ʻai wikiwiki
• kope
• tī ikaika.

Aia nā huahana i ʻae ʻia no ka cholesterol kiʻekiʻe ma hope o 50 mau makahiki i nā wahine e kōkua i ka hōʻemi ʻana i kāna hana a me kēia huahana.

• aila ʻaila
• unrefined ʻaila ʻaila,
• ʻai a me ka iʻa,
• berena a bran,
• nā hua palaoa durum,
• ʻO nā huahana huahana pā 1%
• nā papale ʻeha haʻahaʻa,
• Nā meaʻai aʻai hou me nā hua
• nā mea ʻalaʻai i loko o ka wai
• ʻōpū
• Hoʻohui i nā wai momona hou
• ʻōmaʻomaʻo ʻō.

Diet no nā kolikoli kiʻekiʻe no nā wahine ma hope o 50 makahiki

ʻO kahi kīnā me ke kiʻekiʻe o ka cholesterol i nā wāhine ma hope o ke mau makahiki he 50 e kōkua wale nō ʻaʻole e hōʻemi i kona kiʻekiʻe, akā kōkua pū nō hoʻi i ka momona. Koho ʻia ka papa hana nei e ke kauka nāna i alakaʻi ʻia e nā hopena o nā hōʻike a me ke kūlana olakino.

Pono pono e kāpae i ka meaʻai i aloha ʻia e nā mea he nui

Aia ma lalo kahi papa pae wiki ʻai no nā wahine ma luna o 50 me ke kolamu kiʻekiʻe.

ʻAina kakahiaka lua. ^ E Ha yM. Tomato huila ma ka aila ʻoliva.

ʻAi awakea. ^ E Ha yM. ʻO ka moa iʻa ʻoki ʻia, e ʻoki wale ʻia ka ʻiʻo moa. ʻO ka māla ʻana o Buckwheat a me nā kāpeka kāpala me nā kaloti.

Ka ʻai ahiahi. ʻO ke kefir kīwaha.

Kai ʻaina Kālā iʻa ʻia me ka iʻa i kā ʻia ʻia.

ʻAina kakahiaka. ʻO ka makana ʻo Buckwheat me kahi waiū o 1% a me kaʻaila kīʻaha.

ʻO ka lua kakahiaka. Oven baked apple.

ʻAi awakea E hoʻolapalapa i ka palaʻai, ʻaila ʻōpala a me ka loea i hana ʻia. ʻAne wai

Kai ʻaina. ^ E Ha yM. Hoʻokomo ʻia i loko o ka ʻuʻu kāwei, ka umauma moa kālua ʻia a me nā kīpī ʻāpā.

Oatmeal no kaʻaina kakahiaka

ʻAina kakahiaka. Oatmeal a me kaʻaila wai.

ʻAina kakahiaka lua. ^ E Ha yM. Kekahi ʻāpana o nā nīnū.

ʻAi awakea ʻO ka mea kanu ʻai, nā iʻa a me ka kano o ka buckwheat, a me ka hoʻokaʻao hua maloʻo.

Ka ʻai ahiahi. ʻO ka moena kīkē liʻiliʻi momona.

Kai ʻaina Ua hoʻomoʻa ʻia i ka ʻōmato huaʻai, kalima iʻa a me nā kī lona uliuli.

ʻAina kakahiaka. ʻDpili kikino.

ʻO ka lua kakahiaka. ʻO kekahi ʻāpana.

ʻAi awakea ʻĀhu kalo, nā iʻa ʻāpala me ka ʻaoʻao ʻaoʻao o nā mea kanu.

Ka ʻai ahiahi. 1% kefir a me ka berena.

Kai ʻaina Huamela me ke kaila ʻulaʻula, ka ʻala a me ka ʻākala i ka ʻaila ʻoliva, omelette protein mai 1 hua a ʻōmaʻomaʻo.

ʻAina kakahiaka. ^ E Ha yM. ʻOatmeal ma ka skim waiū a me ka wai momona.

Mai poina e pili ana i nā salads

ʻO ka lua kakahiaka. ʻO ka paina banana a me nā kiwi, me ka hoʻohui o ka waiū haʻahaʻa.

ʻAi awakea Hoʻomaʻa i kākāhu me ka millet, ka umauma moa.

Kāpī nui. ^ E Ha yM. Nā Walnuts.

Kai ʻaina ʻO ka makana i kā Buckwheat me ka ʻōpala moa wīwī a i kaʻaila.

ʻO ka lua kakahiaka. Loaʻa ka momona kīwī 1 kī a me ka berena.

ʻAi awakea Lato a Lentil, kāleʻa ʻeu a me ka apu.

Ka ʻai ahiahi. ʻO nā pancakes a me nā ʻihi.

Kai ʻaina Nūpepa me nā lau ʻai, ka pipi momona a me nā kū i ʻō.

ʻAina kakahiaka. ʻO ka paila palaoa a me ka wai kaloti.

ʻAi awakea Kahu ʻaila iʻa, mauʻa i ka patty a me ka compote.

Kāpī nui. ^ E Ha yM. ʻO ka wai paʻakai haʻahaʻa a me ka berena.

Kai ʻaina. ^ E Ha yM. Kūpī lauala a me ka umauma moa kuke.

ʻAʻole kahi mea e ʻai ai hoʻokahi hapa o nā 200 mika, a pono ʻoe e inu i nā wai hou aʻe, koe wale nō nā wai a me nā mea kanu wai, pono hoʻi ka wai ma ka papa ʻaina.

ʻO ka paila a me ka huaʻai

Kāohi

Me ka hoʻonui ʻia o ka kolamu ma nā wahine ma hope o ke kanalima makahiki, pono pono kekahi e ʻai wale i ka ʻai, akā e nānā pū kekahi i nā mea e pale ai i kēia maʻi:

1. I ka hoʻomaka, pono ʻoe e hoʻōki i ka makaʻu.
2. Alakaʻi i kahi ʻano hana. Ma hope o 50 mau makahiki, ʻaʻole ʻoe e kau kaumaha i ke kino, akā ʻo ka hele, ke holo ʻana a hele ʻole paha i nā mea a 30 mau minuke ke lilo i koho nui.
3. Pono e hōʻalo i ka paona nui loa, ʻoiai e hoʻemi ʻia ka nui o ke kolamu.
4. Pono e hoʻōki i ka inu a me ka inu ʻawa, ʻo ka waina wale nō i ʻae ʻia a i ka liʻiliʻi.
5. A ʻo ka mea nui loa, ʻo ka neʻe ʻana i nā meaʻai kūpono, pono e mau ʻia.

Me ka hoʻonui ʻia o ka kolamu ma nā wahine ma hope o 50 mau makahiki, ke mālama nei i ke ʻano ikaika a me ka hahai ʻana i ka ʻai e kōkua ai ʻaʻole wale e hoʻomaikaʻi i ke kūlana kūloko o ke kino, akā ke nānā aku nō hoʻi ke olakino.

He mea kūpono no ka hoʻomanaʻo ʻaʻole hiki iā ʻoe ke hōʻola ponoʻī a pono pono e kūkā i ke kauka no ka mea e kuhikuhi ana i ka mālama kūleʻa a hana i kekahi meaʻai.

Loaʻa nā pono o kaʻaila a me kaʻaila uliuli

I mea e hoʻopau ai i ka kolamu nui mai ke koko, pono ʻoe e inu i ka wai mai ka ʻulaʻula a i ʻole ka māla ʻana. Hiki iā ʻoe ke ʻai i ka pomegerane, nā paila a me nā wai apī i hoʻoheheʻe ʻia me ka liʻiliʻi o ka wai lemon. Pono e hoʻokomo pono ʻia nā mea inu i loko o kaʻai, e hoʻomaka me ka palena liʻiliʻi.
I loko o ke kīmaʻomaʻo, a me ka ʻona, loaʻa i nā mea waiwai e pono ai.

iodine, huaora B, hao, manganese, vitamin K, Silicon, magnesium, flavonoids, alkaloids.

Kōkua ʻo Green ʻ tolelo e hōʻemi i ka cholesterol ma ke kino, kōkua i ka hoʻonui ʻana i ka elasticity o nā kīʻaha koko, hoʻomaikaʻi i ke ʻano o ka puʻuwai naʻau. Pono pono kahi wai inu e pale ai i ka loaʻa ʻana o nā atherosclerosis a me nā ala o nā moku cerebral.