Hiki paha ke ʻai i nā hua iʻa me ka cholesterol kiʻekiʻe?

I kēia lā, ʻo ke alakaʻi alakaʻi i ke ʻano o ka ulu o ka ulu ʻana o ka maʻi cardiovascular, ka hoʻomohala ʻana e pili ana i ka atherosclerosis. ʻO nā maʻi āpau o ka puʻuwai a me nā koko pili e pili pono ana i ka kiʻekiʻe o ke kolamu koko. Nui ka poʻe e manaʻo nei ka hoʻopili nui ʻana o nā kolamu a me nā hua kanu melia, no laila lākou hōʻole i ka ʻai iā lākou. Akā ma mua o kou haʻalele ʻana i kēia huahana mai kāu meaʻai, pono ʻoe e ʻike inā aia he kolamu ma ka hua?

Kernel a me nā mele kuʻuna: Ka hoʻokūkū a me nā mea hoʻohana

ʻO nā hua o ka Sunflower he huahana waiwai me ka waiwai nui o ka meaʻai. Aia kona mau mea kanu e kū ai me nā moa a me nā hua manu ʻula, ʻona ʻula. Pane nā kinipōpō me ka ʻōuli luhi i kēia.

Selenium. ^ E Ha yM. Hoʻonui i ka hana o ke kaomi o ke kino o ke kanaka, e hōʻemi ana i ka nui o ka maʻi kanesa. ʻO ka hopena maikaʻi ma ke olakino o ka ʻili, ka lauoho, nā pā manamana. Hoʻonui i nā kaʻenehana hoʻoponopono intracellular, kahi i hāʻawi i ka rejuvenation o ke kino.
Kālā. ^ E Ha yM. ʻO ia ka mea i ʻike ʻia no ke ʻano o nā niho a me nā iwi. Hoʻokomo i ka hana noʻonoʻo.
Hoʻolilo. ^ E Ha yM. He maikaʻi kona hopena i ka puʻuwai a me nā koko, e hōʻemi ana i ka maʻi o ka naʻau. Hoʻomaʻamaʻa i ka hoʻomaikaʻi o nā ʻenehana striated a me nā kino o ka ʻōnaehana.
Zinc. ^ E Ha yM. ʻO kahiʻenehanaʻikepili koʻikoʻi no ka hana pono o ka ʻōnaehana pale. Lawe ʻo ia i nā mea ikaika ma nā kaʻina metabolic o ke kino, hoʻoponopono i ka metabolism o nā waikawa amino.
Pāhau. ^ E Ha yM. Hoʻomaikaʻi i ka hana myocardial, kaohi i ka metabolism-wai paʻakai.
Nā huahana B1, B6, B 12. ^ E Ha yM. Hoʻokuʻu ʻia i ka holomua o ka ʻōnaehana. Hoʻomaʻo maikaʻi i ke olakino o ke kino a me nā mea nona (nā lauoho, nā kui).

Hoʻopili i nā mea pili i nā pono, e loaʻa i nā hua he nui o ka protein, momona, nā huamona. ʻO ka nui o ka protein i ka 100 g o nā hua o ka lā e hele ana i 20 g, momona ma kahi o 52-55 g. ʻAʻole nui ka nui o nā haʻalulu - 3.5 g no 100 g ka huahana. Ma muli o ka momona momona kiʻekiʻe, ʻoi aku ka nui o ka ikehu o nā hua a he 578 kcal no 100 g.

Ma kahi o nā mea āpau o luna, nā hua kanu sunflower kumu o nā antioxidantshe mea pono loa ia no ke kino. ʻO Antioxidants nā mea i loaʻa ka hiki ke hoʻololi. Lawe ʻia ka metabolism ʻo nā mea kanu me ke komo ʻana o nā molekika oxygen. No laila, loaʻa i ke kino ka ikaika no ke ola. I ka wā o ka hana metabolism, hiki i ka oxygen hāpana ke hana, aia i kahi kūlana manuahi. ʻO kēia nā mea hoʻopukapuka manuahi. He nui o nā mea pono ʻole i pili i kā lākou hoʻonaʻauao ʻana: nui kai hoʻōla, hoʻemi i ka hana ʻana i ke ʻano ʻoihana maʻi kino, ka ʻawaʻawa a me ka hōʻino kino, a me nā kūlana maikaʻi ʻole. ʻO ka hoʻonui pinepine ʻia o nā radical manuahi e lilo i kumu o ka hoʻomohala ʻana o ka pathology oncological a me nā maʻi koʻikoʻi. Hiki i ka Antioxidants ke hoʻohālikelike ʻia e nā "oxygen" oxygen molecules, e pale ana i ka hoʻokumu ʻana o nā radical free.

Hoʻohana ʻia nā kānaka e ʻai i nā hua. maka a me ka palaoa. ^ E Ha yM. Ke kuhi nei i ka ʻai, luku ʻia ka ʻāpana o ka liona. No laila, e lawe pono i nā hua o ka lā līlū i ka pōmaikaʻi i ke kino ma mua o ka maloʻo a i ʻole maloʻo paha. ʻOiai ke kūpono o nā waiwai pono o ka huahana, e nīnau paha ke nīnau no ka hoʻonui ʻana o ka hua kolamu i ka hāmama. E noʻonoʻo hou i kāna.

Aia he kolamu i nā lula sunflower

I mea e ʻike ai i nā pōmaikaʻi a me ka hōʻeha ʻana o ka ʻai ʻana i ka ʻalani a me nā lā, pono ʻoe e noʻonoʻo a pehea ka pili o nā hua a me ka cholesterol. ^ E Ha yM. ʻO kā Cholesterol he paka i hoʻoili ʻia i loko o ke kino a hele mai i waho me ka meaʻai. He ia ia i ke kuleana nui ma nā kaʻina hana biochemical. Me nā hōʻailona maʻamau, ʻaʻole hōʻeha ka cholesterol i ke kino.

Hōʻike ʻia nā hua e kahi momona momona kiʻekiʻe a he 80% o lākou he olakino, unsaturated mau poli. Kūlike ʻole i ka manaʻoʻiʻo kaulana, ʻaʻohe huehue o ka lā i loko o kahi kolamu. ^ E Ha yM. He waiwai lākou i nā phytosterols, nā mea like i ko lākou waiwai i nā lipoproteins density (HDL) a i ʻole ka "maikaʻi" cholesterol. Hoʻopilikia kēia mau mea olaola i ka komo ʻana o ka cholesterol "kino" a i ʻole LDL (lipoproteins haʻahaʻa haʻahaʻa), e hoʻonui i ka pae o ka "maikaʻi". No laila, maʻamau ka momona o ka momona metabolism.

ʻO nā mea i loaʻa i nā hua kanu e hiki ai ke hoʻohaʻahaʻa i ke kolamu o ke koko ka mea i hōʻike ʻia e nā hui pū kekahi. ʻO kēia mau momona momona (linoleic, Omega 6), kahi e kōkua ai i ka hoʻonui ʻana i nā pae HDL. Ma muli o ka nui o ka huaora B1 a me nā niacin, kōkua nō nā huaʻai e wehe i ka nui HDL mai ke kino.

E hoʻohana i nā ʻōpala sunflower laulaha. ^ E Ha yM. ʻO kēia ma muli o ka ikehu nui. Ka hoʻohana ʻana i ka ʻōnaehana pūnaʻi o ka nui o nā hua lōlani pēpē wikiwiki e alakaʻi i ka momona o ke kau a hiki i ka momona. Me kahi puʻupuʻu nui kiʻekiʻe o ke kino (ke kiʻekiʻe o ka paona kiʻekiʻe), piʻi i ka nui o ka piʻi ʻana o ke kiʻekiʻe o ka kolamu o ke koko.

Hiki paha ke ʻai i nā hua me ke kolamu nui

ʻO ke kolamu o ke koko kūlehu he ala pathological hiki ke alakaʻi i ka hoʻomohala ʻana i ka atherosclerosis, ma muli o ia mau maʻi cardiovascular a me nā maʻi cardiovascular.

Me ka ulu mau o ka kolamu, ʻōlelo ikaika aku nā kauka i ka mālama ʻana i kahi meaʻai kūikawā a me ka lawe ʻana i nā lāʻau lapa lipid-hoʻemi. ʻO kekahi o nā loiloi olakino no ka poʻe me ka kiʻekiʻe cholesterol e kaupalena i ka hoʻohana ʻana o nā hua a me nā ʻalā. Ke kūpono nei kēia laʻa a ma muli o ka hōʻoia ʻana o kēia mau huahana i kahi kiʻekiʻe o ka kaloli. Me ka noho mau ʻana i ka meaʻai, pili lākou i ka paona o ke kino, a e like me ka pae o ka kolamu ma ke ala maikaʻi ʻole.

Me ka hoʻohana maʻalahi ʻana, kōkua nā hua i ke hoʻohaʻahaʻa i ka kolesterol.. ^ E Ha yM. ʻO kēia ma muli o ka piʻi o ka pae o ka lipoproteins kiʻekiʻe, e hoʻopaʻa ana i ka kahe o ke kolamu nui i loko o ke kino. Kuhi ia nā hua lōlani liʻiliʻi i ka liʻiliʻi ma o ke ʻano no ka mālama ʻana i ka atherosclerosis.

Hāʻawi ke kaʻina hana wela wela i ka huahana i kekahi mau mea kino. ʻO ka ʻīlī ʻia i kūʻai ʻia, i kūʻai ʻia aku i ka pauna ʻenehana, i loaʻa ka ʻona ʻole loa. ʻO ke kiʻekiʻe kiʻekiʻe o ka hua līlū pēpē i lilo i ka makemake e hoʻopau iā lākou i loko o nā lehulehu, kahi e alakaʻi ai i nā hopena kūpono ʻole. No kahi hopena maikaʻi i ka cholesterol koko, e aʻo ʻia e hoʻohana i nā hua i kahi ʻano aniani a inā ʻoki iki paha.

Hoʻopili i nā hua manu sunflower, aia kekahi huahana pono e kōkua i ka normalize i ke kolamu koko - kēia mau hua uka. ^ E Ha yM. ʻO lākou ka nui o ka protein, waiwai i nā huaora, nā minelala, unsaturated fatty acid, a he hopena maikaʻi ia i ke kino. Pono e hoʻomanaʻo ʻia ʻo ka ʻai ʻana i ka hua pākolo e loli - he momona lākou i ka calorie kiʻekiʻe. E like me nā kūpeʻe sunflower, ʻoi aku ia e ʻai i nā hua pākolo mata.

Nā hua momona - he hua maikaʻi ia, kahi e pono ai ka waiwai pono o ke kino. Ma muli o kāna hana kūikawā, ke loiloi ʻia e ʻai i kahi kīʻaha liʻiliʻi o nā mea e hiki ai ke hoʻopaʻa i ka kolamu koko a hoʻēmi i ka hopena o ka hoʻomohala ʻana i nā papa i pili i ka nui o kēia ʻano mea. Me ka hoʻohana maʻamau o nā hua pā i pau, hiki i ke ʻano o ke kaumaha nui o ke kino, he mea weliweli ia no ka hoʻonui ʻana i nā pae o nā palaka "maikaʻi."

Kernelehole kūleʻa - Kūkulu a me nā mea hoʻohana

ʻO nā puna he mea kaulana a ʻaʻole i makehewa. Loaʻa iā lākou nā huaora, nā minerala a me nā mea nānā pono no ka hana mau o ke kino.

Ka ʻohi ʻia o nā hua kanu maka (100 g):

Nā Palapala - 20,7 g
ʻOi aku - 52.9 g
Nā kalapona - 3.4 g
Wai
Howa
ʻĀpana: C, K, E, A, B1, 2, 3, 4, 5, 6, 9
Pāhau
Hoʻolilo
Zinc
Kālā
Selenium
Kālā
Aradine
Phytosterols
Ka hao

Mahalo i ka huaora E i loko o nā huaʻala, ʻo ka lākū lā he antioxidant ikaika. 28 g nā huaʻaina (me nā male ʻole) a kau i iaʻano o kēlā me kēia lā. Mālama ka huahana i ka ʻili a me ka mucous membranes mai nā hopena o nā radical manuahi.

ʻO Arginine kahi hana waikela amino e hoʻoikaika ai i nā kaole a me nā kīʻaha koko. Hoʻomaʻa ka Vitamin B1 i ka hōʻea ʻana o ka moku thrombosis koko a me ka ulu ʻana o ischemia.

Mālama ka Vitamin D i ka paleʻana o ka acid-base. No laila, hoʻomaikaʻi ka kūlana o ka ʻili.

ʻO nā phytosterols i loko o ke kinikini e hōʻemi i ka lilo ʻana o ka kolamu, a, e like me ka ʻike i loko o ke kino. ʻO nā momona momona he momona lipoproteins kiʻekiʻe (HDL), e hoʻemi ana i nā lipoproteins density haʻahaʻa (LDL).

Ka hopena o nā hua ʻai ma ke kolamu

ʻO ke kolamu he ʻāpana hoʻohui o ke kino. Hoʻohana ka (HDL) i ka hoʻonohonoho ʻana o nā pūnao, ʻo ia kahi ʻāpana o nā membrane. Hoʻopilikia ʻia ia i ke ʻano o ka hormonal o kahi kanaka. I ka manawa like, ʻo ka hōʻeha (LDL) e nānā i loko o nā ipu koko. No laila, hana puka plika, e alakaʻi i ka maʻi pilikia - atherosclerosis.

Ma kahi o 80% (a 60 - ka paʻakai, 20 - ka ʻili a me nā ʻalaʻawa ʻē aʻe) e hua ʻia ana i loko o ke kino, ua hoʻopau ke koena 20% me ka meaʻai. Pono e nānā pono i ka pae, ʻoi aku inā loaʻa kekahi ʻano genetic e hoʻonui i mea e pale ai i kēlā mau maʻi.

Atherosclerosis
Ischemia
Naʻi maʻi mellitus
Aʻole puʻuwai
ʻOkelelo
ʻAniha pectoris
Maʻi maʻi
Maʻi maʻi pancreatic
Hypertension
ʻO nā maʻi o ka ʻōnaehana genitourinary

Hoʻohui ʻia nā hua kanu a me ka cholesterol, no ka mea aia i loko o nā hua i loaʻa a hiki i 290 mg o phytosterols ma 100 g o nā huahana. He like nā kumu o nā mea kanu, no laila ke kōkua nā phytosterols i ka hōʻemi ʻana i ka lawe ʻana i ka LDL, e hōʻemi ana i nā mea i loko o ke kino.

ʻO nā mea kōkua ʻē aʻe i ka hoʻoponopono ʻana i nā pae momona pono, huehae B, a me nā niacin.

Hiki ke hōʻeha mai ka ʻai ʻana i nā hua

He mea kūpono ke hoʻomanaʻo o nā hua sunflower he loaʻa ka kiʻekiʻe o kahi kaloli (578 kcal / 100 g). No laila, i ka hoʻohana ʻana, e nānā i ke ana a mai hōʻino ʻole i ka huahana. Hāʻawi ka nui o nā hua i ke ʻano o ke kaumaha nui, kahi e hoʻopilikia ai i ka cholesterol.

Inā pilikia ka pilikia, a laila pale ʻia i ka hoʻohana ʻana o nā kaila paʻakai. Ua hoʻokiʻekiʻe lākou i ka sodium, hiki iā lākou ke hoʻonui i ke kao koko a kōkua i ka maʻi naʻau.

ʻOi aku ka maikaʻi me ka hoʻohana ʻole i nā hua pālolo me ka cholesterol kiʻekiʻe. Hoʻomaopopo nā kauka i nā kernels maka, me ka mālama ʻana i ka wela i ka nui o nā meaʻai.

Hoihoi mai e ike! Inā lā ʻoe e ʻai i kahi nui o nā huaʻa, he overdose o ka huaʻai B6 e tupu paha. ʻO nā hōʻailona kahi kuʻi uncoordination, tingling sensations i nā wāwae a me nā lima.

Kāleka Hoʻololi Kūlohelohe

Inā ʻoe e alo i ka pilikia o ke kolamu nui, pono ʻoe e haʻalele i nā meaʻai e hoʻonui ai i ka LDL. Hoʻohui me nā mea e hiki ai i ka normalizing HDL a wehe i ka LDL keu.

Hoʻoponopono i nā kānāwai:

ʻAi nā iʻa iʻa. Loaʻa i nā mea waiwai pono. Pono ʻoe eʻai i 100 g ʻelua i ka pule.
Hoʻopau i nā momona holoholona mai kāu meaʻai.
E hoʻohana i ka hinu sesame, oliva, linseed a me nā soybean hinu. I ka manawa like, ʻaʻole pono ʻoe e kō i ka meaʻai ma luna o lākou, e hoʻohui i ka aila i ka pā i pau.
ʻAi i kahi hua liʻiliʻi o nā huaʻai a me nā hua. Aia kēia mau huahana i nā momona monounsaturated a nui i nā waihona huaʻai a me nā minela. ʻO kahi maʻi palekana a maikaʻi pono 30 g cores 5 mau manawa i ka hebedoma.
E hoʻohana i ka fiber plant. E hoʻohemo iā LDL mai ke kino, hoʻopau i 30 g i kēlā me kēia lā.
Ininu i nā ʻano wai kūlohelohe. ʻO nā wai momona i kālai ʻia e kōkua i ke kāpae ʻana i ka nui o ka kolamu mai ke kino.
Hoʻopau ka Green i nā maikaʻi a hoʻonui i ka cholesterol maikaʻi.
Hoʻopau i nā huaʻai me ka pectin i ka kolamu, no laila e hoʻopau pono iā lākou.

ʻO ka Normization o ka cholesterol he hana paʻakikī a he mea nui ia e hoʻomau mau i ka meaʻai kūpono. Mālama i nā hua melemele maʻamau a ʻaʻole pilikia ko cholesterol.

He huaʻōlelo e pili ana i ka cholesterol

Ma mua o kou hoʻomaopopo ʻana i ka nīnau inā he hiki ke ʻai i nā hua me ke kolamu nui, pono ʻoe e hoʻomanaʻo i kahi mea o ke ʻano o ia ʻano a me ke ʻano hoʻi o kona ʻano. Manaʻo ka poʻe he nui i nā pōʻino o ka cholesterol, e hoʻolohe pinepine ana e pili ana iā ia, ʻoiai ma hope o ka nānā ʻana i nā hoʻolaha telona. Akā ʻoiai, ʻo ka cholesterol, a ma ke ʻano he biochemists pololei i kapa ʻia ia he kolamu, he mea koʻikoʻi a koʻikoʻi loa, he mea nui ia o nā membrane a pau o kā mākou kino, no laila, hiki i nā maʻi koʻikoʻi ke kūleʻa inā hoʻemi ʻia kona nui.

E makaʻala. Pono pono ka pakanā o ke kino i ka kolamu a hele mai me ka ʻai no ka mea ʻo ia kahi pūlea koʻikoʻi koʻikoʻi. Me ka hana molī lipid kūpono, ʻaʻole pōʻino. Inā lawa ʻole ka cholesterol, hiki i nā ala nui ke ulu a hiki i nā maʻi oncological, a me ka nui - atherosclerosis.

Ma ka hoʻohui o ka hoʻonohonoho ʻana a me ka hana pono ma nā membranes cytoplasmic, pono ka kolamu no ka hana o nā ʻōnaehana o ka nūnū, synthesis hormonal, a me nā helu o nā kaʻina nui. ʻAno maʻalahi, me ka ʻole, ka hiki ʻole o ka hana maʻamau o ke kino o ke kanaka.

Eia nō naʻe, me nā maʻi metabolic, nā lipoproteins haʻahaʻa haʻahaʻa (LDL, LDL) e hoʻomaka i ka hōʻiliʻili, ʻo ia kahi paʻakikī o ka protein a me ka lipid, ʻoi aku ka nui ma mua. Hoʻomaka kēia mau pūhui e hōʻiliʻili a pili i ka endothelium o nā paia vascular, a ma kahi o nā wahi i hōʻino ʻia a i ka wā stasis koko, no ka mea i kapa ʻia nā ʻano poloka poloka.

Hāʻawi kēia i ka hoʻemi ʻana i ka lumen o nā kīʻaha koko, ʻo ia ke kumu o nā ala holoholo:

atherosclerosis
maʻi maʻi
haʻi maʻi
nā maʻi endocrine, mua ma ka maʻi mellitus,
nā maʻi o ka pancreas, nā palani a me nā pēpē,
varicose veins a me nā hana vascular ʻē aʻe.

I ke kūlana maʻamau, ma kahi o 80% o cholesterol i synthesized, a ua haku ʻia 20% ma muli o ka hōʻiliʻili o ka meaʻai i hoʻopau ʻia. Inā nui ka momona i ka meaʻai, a laila e hoʻoneʻe ka hana o kahi mea i ke kino a hoʻohuli paha.

I ka paleʻana o metabolism lipid, ʻo ka nui o ka cholesterol i loko o ke koko ma mua o nā helu maʻamau, pinepine mau manawa. No laila, uaʻike ikaika nā kauka i nā mea maʻi me nā maʻi metabolic e ʻai ai i nā momona momona o ka hoʻomaka ʻana o nā holoholona.

ʻO ka hoʻonohonohoʻana o nā hua

Inā kolamu i nā huahele e kūkākūkā mākou i kahi mea haʻahaʻa loa, akā no kēia manawa e nānā mākou i ko lākou kumukūʻai nui o ka ola no ke kino, i manaʻo ʻia ʻoi aku ka nui o nā hua moa a me ka ʻiʻo puaʻa.

ʻO ka hoʻonohonoho ʻana o nā hua kanu maka

wai e pili ana - 7-8%,
lipun unsaturated - 53%,
kalaiʻa - 20%,
kalopoliia -10%,
kālai - 5%,
huaora (A, B1-9, C, E, K),
ʻenehana paʻakikī.

Hoʻopili ka lau a me ka kolamu

I kēia mau huaʻōlelo e pili ana i ka hoʻonui ʻana o nā huaole i a i ʻole. ʻAʻane wale wale nō no ka mea i loko o nā hua kanu pua e like me ka paukena, squash a me nā kolestolo ʻē aʻe ʻē aʻe kekahi.

Ua wehewehe maʻalahi ʻia ke kumu - ma nā hua kanu mea ʻaʻole i noho no ka mea hiki ke hoʻopaʻa ʻia ma nā meaʻai o ka holoholona. Akā i nā huaʻai he nui a me nā hua minerala a me nā mea e pono ai nā biologically ikaika, no ka mea, he maikaʻi nā mea kanu melemele.

HoʻomaopopoKe nānā aku ʻoe i nā hoʻolaha no ka ʻaila aila a kūʻai aku paha i nā huahana i kahi hale kūʻai kahi e ʻōlelo ai ka huaʻala ʻaʻole i loaʻa ka hua kolamu ma hope o ka hoʻomaʻemaʻe ʻana, ʻaʻole pololei kēia ʻano no ka mea ʻaʻole hiki ke loaʻa ka mea kanu i ka aila lāʻau. Loaʻa ka Cholesterol ma nā huahana holoholona wale nō.

Eia nō naʻe, e nīnau mai ka nīnau inā paha e hiki ke ʻai i nā hua me ka cholesterol kiʻekiʻe? E aneane paha ka pane a e hilinaʻi paha nā mea a pau i ka nui o ke kaumaha o ke kino o ke kanaka.

No ka mea ua nui kēia huahana i nā kalora (mai 570 a 700 kcal i ka 100 g o nā huahe), ʻo ka ʻai ʻohiʻī e alakaʻi ia i kahi loaʻa o ke kaumaha o ke kino, a ʻo kēia mea e hoʻowalewale ai ke ʻano o nā pilikia me ka cholesterol. Akā ʻaʻole wale kēia kumu e noʻonoʻo ai i ka wā e koho ai i kahi koho inā aia nā hua me nā kolamu kiʻekiʻe a ʻaʻole naʻe e haʻalele ʻia no ka mea aia kekahi mau mea ʻē aʻe.

ʻO nā pono a me nā hōʻeha o nā hua

Hoʻomau ʻia nā hua a me ka palaoa i loko o ka lā; ʻO lāua nā ʻaoʻao maikaʻi a maikaʻi ʻole, e kūkākūkā ʻia ma lalo nei.

ʻO nā pono o nā hua no ke kino o ke kanaka penei;

Ke hoʻomaikaʻi nei i ka ʻili, nā endothelium a me ka ʻike makana ma muli o nā kiko o nā huaora A, E a me D. Ma muli aʻe, he hopena maikaʻi lākou i ka hoʻonui ʻana i nā ʻōnaehana pale a me ka hoʻoikaika ʻana i nā ʻōhiko paʻa paʻa,
Inā ʻoe e ʻai i kahi liʻiliʻi o nā huaʻai i kēlā me kēia lā, hiki iā ʻoe ke hōʻoia i ka koi o kēlā me kēia lā o ke kino no ka vitamin E, e hana ana i ka hana antioxidant ikaika e pale ai i ka hoʻomohala ʻana i ka maʻi kanesa, hoʻolohi i ka kaila o ke kino, e hōʻemi ana i ka hopena o ka pae ʻana o ka plak atherosclerotic, e hōʻemi ana i nā hopena maikaʻi ʻole o ka maʻi maʻi ma ke kino a kōkua i ke mālama ʻana i ka ʻōnaehana cardiovascular. No laila, ʻaʻole ʻai wale nā ʻai ʻana, akā pono nō hoʻi,
He hopena maikaʻi ka B B i ka pūnao., ma kahi aʻe, alakaʻi lākou i nā kaʻina metabolic maʻamau. No ka hoʻohālikelike, hāʻawi nui ka vitamin B1 i ka pili ʻana o ka hoʻomohala ʻana i ka ischemia cardiac a me ka hoʻokumu ʻana o nā clots koko.
Nui Kahuna wai ka nui o nā hopena maikaʻi. ʻO ka hana koʻikoʻi o nā mea pena i loaʻa i nā hua no nā ʻōpala, nā endocrine a me nā ʻōnaehana uila. Hoʻomaʻo ka paʻakai i nā ʻōpū o ka puʻuwai a hoʻopilikia maikaʻi i ka ʻōnaehana vascular, a loaʻa ʻelima mau manawa he nui aku ma mua o ka mau kaʻe. Hōʻike kēia hōʻike i ka hoʻohana ʻole ʻana o nā hua ʻai e hoʻohaʻahaʻa i ka kolamu. He mea nui ia Zinc no ka ʻōpiopio o ke kāne a he mea nui ia no ka hana ʻana o ka gland thymus, a me ka wehe ʻana o ka selenium e kōkua i ka hoʻāʻo ʻana i ka iodine a pale i ka hoʻomohala ʻana i ka maʻi kanesa. Kōkua i ka hoʻoponopono ʻana i nā koʻi koko mannesium, he mea pono hoʻi kēia huʻihuʻi i ke ʻano no ka asthmatics e hōʻeha ana i ka migraines a me nā ʻehaʻeha o ka naʻau.
Hoʻomoʻa ka līpī hua lūlū i ka kalima, ka mea, ʻaʻole like me he mea holoholona, akā naʻe, i ka lawa o ka nui o nā waikona amino, me ke ʻano nui o nā waikawa amino, ʻo ka kōpili o ka mea he mea nui loa ia no ke kino,
ʻO ka pala a me nā mea hoʻonani melemele nā phytosterol - nā mea kanu i loko o kāna papa loea e like me ka kolamu. ʻO kāna kōʻai me ka meaʻai e hoʻolalelale i ke kahe o ka kolamu. ʻO kēiaʻoiaʻiʻo kekahi mea hōʻike pono o nā pōmaikaʻi o nā huaʻai i ka hakakā me atherosclerosis.

Eia nō naʻe, ʻoiai he mau ʻano kūpono a maikaʻi ʻole, aia kekahi ʻaoʻao i ka ʻāpana kālā, pono e haʻi ʻia. E hoʻolohe i ka papa ma lalo.

ʻO kekahi mau ʻike mōʻaukala

He moʻomeheu ʻo Sunflower i kā mākou ʻāina mai ka ʻāina ʻAmelika. Ua hele mua ʻo ia i Europa i ka wā o Columbus a me nā poʻe Kapanikani ua lanakila aku ʻo ia. I ka mua, ua hoʻoili ʻia i nā mea kanu lāʻau, no laila ua hoʻomaka lākou e ʻai i nā haneli he mau makahiki ma hope aku. Ua lawelawe ʻo Sunflowers i mea hoʻonani i nā wahi a me nā māla.

Ma Rūsia, e kanu i kahi mea kanu, hoʻomaka i ka hoʻomaka o ke kenekulia XIX. Ua hoʻāʻo nā mea pākahi e loaʻa i nā aila mai nā hua lepa. No ka hana ʻana iā ia, ua hoʻohana ʻo ia i ka mīkini paʻi a hoʻokō i kāna hoʻolālā. I ka hopena o ke kenekulia 19, ua lilo ka aila ʻaila i huahana kaulana loa i Europa a me ʻAmelika, ka ʻāina moʻomeheu o ka moʻomeheu.

He aha ka hapa o nā hua, he aha nā pōmaikaʻi?

I kēia mau makahiki i hala iho nei, ua uku hou ʻia ka nānā ʻana i ka meaʻai maikaʻi. Kūleʻa ka poʻe i nā momona momona, no ka mea he mau kolamu. No laila, e hopohopo paha ia ʻike inā aia he kolamu ma nā hua kanu?

I pane i kēia nīnau, ʻokoʻa ke aʻo pono i ke ʻano o ka huahana, e ʻike ai i kona pono a me ka hōʻino.

Nui ka poʻe e makemake e ʻokiʻoki i nā hua, akā he liʻiliʻi ka manaʻo e pili ana i nā mea kūʻokoʻa. I ka ʻoiaʻiʻo, he huahana momona loa kēia, kahi hoʻohālikelike i ka waiwai meaʻai me ka ʻiʻo a me nā hua moa. Eia kekahi, ʻuʻuku a maʻalahi ʻia nā hua a hoʻoulu ʻia e ke kino.

ʻO nā waiwai e hoʻohana ai i nā hua

He aha ka mea i hoʻokomo i ko lākou ʻano?

Kālā Pono ke kino iā ia no ka ikaika o ka iwi a me nā niho. Mālama i kahi kūlana maʻamau o ka ʻōnaehana kūwaho a me nā hana noʻonoʻo.
Selenium. Hoʻopili kēia wahi trace i ka hopena o ka hikiʻana i ka oncology, hoʻomaikaʻi i ka hana o ke pancreas, hoʻoikaika i ka pale kino o ke kanaka. He hopena maikaʻi ma ke ʻano o ka ʻili, nā kui a me ka lauoho. Hoʻokumu ia i ka regeneration cell, i mea e pale ai i ka wā kahiko.
Hoʻolilo Ke hoʻokalakupua nei kēia ʻano pākuʻina i ke kino. Pono ia no ka hana maʻamau o ka ʻoihana endocrine a me cardiovascular. Mālama i ka ʻike o nā pōhaku i ka ʻā ʻana o ke au a me nā keiki. Hoʻomaikaʻi i ke ʻano o nā niho. Hoʻopau i nā toxins a me nā metala kaumaha. E ʻike nui ʻia i ka hana pono o ka huina o ka ʻiʻo, ka lolo a me nā ʻōnaehana.
Zinc E hōʻoiaʻiʻo ia ka pale ʻana o ke kino inā loaʻa iā ia ka zinc. Hoʻopili kēia microelement i nā hana koi nui i hiki i loko o kahi kanaka. Ma waho o ia, ka wā puberty a me ka ulu ʻana, ʻaʻole i pau ka metabolism.
Pāhau Hoʻohana maikaʻi i ka hana o ka puʻuwai puʻuwai, hoʻoponopono i ke kaulike wai. Komo i nā hana kemika me nā magnesium, mālama i ka hoʻoliʻiliʻi a me nā hana physiological.
Nā huahana B3, B5, B6. Pono ke kino i ka hana maʻamau o ka ʻōnaehana. Hoʻomaikaʻi i ka hiamoe a me ke ʻano o ka ʻili. Me kā lākou hemahema, ʻike ʻia kekahi kanaka dandruff a me nā huehue ma ka ʻili.
Kākoʻo ʻo E. E. i ka maikaʻi o ka ʻili, hoʻomaikaʻi i ka ʻōnaehana cardiovascular.

I kēia manawa pono ʻoe e ʻike he ala aʻe ka cholesterol mai nā hua a ʻaʻole ʻole.

Hiki paha ke hoʻonui i ka cholesterol me nā hua?

Ua hoʻonui nui nā hua i ke kolamu o ke koko?

Loaʻa i nā hua he nui ka hapa o nā mea kanu ʻai, akā he 20% wale nō o lākou.

Loaʻa kekahi manaʻo e hoʻonui i ka kolamu nā hua a ka lālau. I ka ʻoiaʻiʻo, ʻaʻole ia i komo no kēia huahana, no laila ʻaʻole ia he hoʻonāukiuki i ka olakino o ka puʻuwai a me nā kīʻaha koko. Ma kahi'ē aʻe, aia nā hua i nā phytosterols. ʻO kēia mau mea kanu kemana i ko lākou kūkulu i kekahi mau mea like me ka kolamu HDL. Hoʻemi ka phytosterols i ka hoʻopiliʻana o ka "bad" kolesterol (LDL), a laila hoʻohaʻahaʻa i kona pae i ke koko. ʻO nā momona momona i loaʻa i nā hua sunflower e kōkua i ka hoʻonui i ke kiʻekiʻe o ka cholesterol "maikaʻi".

Ma kahi o nā phytosterols, loaʻa ka huaora B a me ka niacin i nā waiwai like, kahi i loaʻa i ka nui o nā hua he.

ʻO ka pōʻino o nā hua lāpalī ahi

I ke kaʻina hana o ka ʻalapula, ua nalo ka hapa nui o nā mea kanu, no laila e ʻoi aku ka maikaʻi o ka hoʻohana ʻana ia mau mea i ka ʻano lau a i ʻole ka maloʻo paha.

ʻO ka huahana nui loa-calorie, no laila he nui nā hua maikaʻi ʻole pono ʻole. Hōʻea ka nui o nā calorie i ka loaʻa ʻana o ka paona a me ka momona, a ʻo ia kekahi o nā kumu no ka hoʻonui ʻana i ka kolamu "hewa".

Hoʻohui Laiki pua

ʻAʻole ʻōlelo nā kauka i ka ʻai ʻana i nā hua lūlū paʻakai ma muli o kā lākou kiʻekiʻe o ka sodium. Hiki i kēia mea ke hoʻokiʻekiʻe i luna i luna o ka maʻamau a alakaʻi i ka hoʻomohala ʻana o nā pathologies cardiac.

ʻO ka hoʻohana nui ʻana i nā hua iʻa o ka palaoa makaʻa i hiki ke hoʻopōʻino i ka enamel niho. ʻAʻole kēia e hele koke ma hope o ka ʻai ʻana i ka huahana, akā ma hope o kekahi manawa hiki ʻole ke ʻalo ʻia nā pilikia me nā niho.

Hoʻohana ʻē i ka huaʻai i loko o nā mea he nui no ka maʻi o ka ʻai ʻana i nā papa kiʻekiʻe o ka waiora B6. ʻAʻole kūpono kēia ʻoiaʻiʻo, akā pono mau e haʻi e pili ana i ia. Lohi loa ka nui o ka huaora A e like me ka tingling ma ka pae haʻahaʻa a me nā ʻaoʻao o luna, ʻo kēia maʻi kahi i kapa ʻia he polyneuritis. I kēia kūlana, ua hoʻemi nui ʻia ka nui o ka protein i nā uaua uaua a me nā ʻili o loko. Hiki i kekahi kanaka ke hele i ka nahā, ka hoʻopaʻi ʻana, a me nā hōʻolo i ka ʻili.

ʻAʻole ia e hāʻawi i hoʻohana i nā hua no nā maʻi o ka pēpē gastrointestinal. Hoʻonui nui lākou i nā hihia o ka ʻōpala duodenal a me ka ʻōpū.

Akā ʻo ka manaʻo i ka hoʻonui ʻana o nā huaoli i kahi pono ʻole.

Kūpono i nā hua

Laha kaulana loa kēia huahana ua ulu ʻia nā ʻano he nui i puni iā ia. E hoʻāʻo kākou e hōʻole hou i kekahi o lākou:

Cont conticated nā ʻoka i nā wahine hāpai. ʻAʻole paha kēia ka hihia. ʻAʻole pilikia ke ola o ke pēpē a me ka makuahine. Akā pono ʻoe e hoʻokō me ke ana no ka mea e pili ana i ka calorie o ka huahana.
Me ka maʻi hānai, pāpā ʻia ka huahana. ʻAʻole kūpono ʻole kēia hoʻoholo, no ka mea, ʻaʻohe hopena o nā mea i loko o nā hua i ke kiʻekiʻe o ka glucose i loko o ke koko. ʻO ka hele pinepine ʻia ka maʻi diabetes II II me ka nui o ke kaumaha, pono ʻoe e hoʻohana i nā hua liilii ma kahi liʻiliʻi.
ʻAʻole hiki ke ʻai ʻia nā hua o ke kaalilima me nā kolamu nui. E like me ka mea i ʻōlelo ʻia ma luna nei, ʻaʻohe mea kūpono i nā hua o ka lā e hiki ai ke hoʻonui i ke kiʻekiʻe o ka kolamu "kino". ʻAʻole lākou pāpā ʻia i ka ʻai me kahi maʻi e like me ka atherosclerosis, i nā pli kolesterol ma nā pā koko. No laila nā hua a me nā kolamu nā mea kūpono ʻole loa.
ʻO ke hoʻohana ʻana i kahi huahana hiki ke alakaʻi i ka hoʻohemo ʻana o ka papa kuhikuhi. Hoʻopilikia ʻia kēia maʻi ma ka maʻi o ka cecum, akā ʻaʻohe mea i loaʻa i waena o nā hua sunflower a me ka appendicitis.
ʻO ka huaʻai a me nā hua he kūpono ʻole mau kumumanaʻo. ʻIke, loaʻa kēia huahana ke kiʻekiʻe-calorie, akā naʻe naʻe ʻaʻole contraindicated i kaʻai. ʻO ka hoʻohana ʻana i nā hua huakaʻi e hiki ai iā ʻoe ke hoʻopihapiha i ka nui o nā momona momona i ke kino e pono ai no ke kao ʻana ʻana o ka meaʻai me ka ʻike momona kiʻekiʻe.
Lā ʻia ka ʻai ʻana i nā hua lōlū i ka wā o ka ʻōpū. Inā hoʻohana ka makuahine i ka wā hāpai i ka meaʻai, a ua hoʻomaʻamaʻa ke kino o ke pēpē i nā mea e hoʻomohala ana i ka huahana. Akā naʻe, pono ia e nānā pono i ka hopena o ke kino o ke pēpē: e nānā no nā maʻi pālio, ʻike inā ua palupalu nā mea āpau me nā mea palupalu. Inā ʻaʻohe pilikia, hiki iā ʻoe ke ʻai iki i nā hua. ʻO ka mea nui, ʻaʻole kau i luna.

ʻO nā pono a me nā hōʻeha o nā hua

Hiki i ka Diet ke hoʻomaʻamaʻa i ka cholesterol

ʻO kahi kīʻaha kūpono e komo ai, ʻaʻole wale ka kaʻaina o nā meaʻai e hoʻonāukiuki i ka hana LDL, akā ke koho ʻana o ia mau mea:

hoʻokahe
ʻO nā momona momona o omega-polyunsaturated
pectin
ʻO nā kiʻi monounsaturated.

E kōkua kēia mau mea e hoʻonui i ka HDL a kāpae i ka cholesterol kino.

ʻO nā huahana e pono e hoʻokomo i ka ʻai kanaka:

ʻO ka iʻa momona (tuna, mackerel). Kōkua kēia huahana huahana i ka maninilima i ke koko, i pale i nā koko koko.
Nā ʻili. ʻO nā ʻanoʻokoʻa o kēia huahana ka nui: nā ʻalemona, ka cashews, nā pistachios, nā nole a me nā pine pine. Loaʻa iā lākou nei nā momona nā monounsaturated, he mea maikaʻi loa ia no ke kino o ke kanaka.
Holo, sesame, lākākō, maukō. Hiki i nā hua o kēia mau mea kanu ke hoʻonui i nā pae HDL.
Kala aila: oliva, linseed, sesame, soy. Hoʻohui ʻia lākou i nā meaʻai mākaukau, akā hiki ʻole ke hoʻokuʻi i ka meaʻai ma luna o lākou, no ka mea e alakaʻi kēia i ka piʻi ʻana i ka cholesterol "kino".
ʻO nā mea kanu, nā hua ʻai, nā mea kanu, nā cereals, nā manamana nui i loaʻa ka nui o ka fiber, kahi mea pono no ka kolamu kiʻekiʻe.
ʻO nā hua Citrus, beets, ʻula ʻoni a me nā hua lula i loaʻa nā pectin, e kōkua ana i ka hoʻopau ʻana i ke kolamu "hewa" nui mai ke koko.
Kāpepapa ʻala. He antioxidant maikaʻi loa e hōʻemi i ka LDL a hoʻonui i nā pae HDL.

No laila, ʻĀnō, ʻike ʻoe i ka ʻae ʻia e ʻai i nā hua ʻōlalī pālua me ka kolamu kiʻekiʻe. ʻO nā pōmaikaʻi a me nā pōʻino o kēia huahana e kūkākūkā me ka mea kikoʻī ma kēia ʻatikala. ʻO ka mea nui ka hoʻomanaʻo ʻana pono e lilo nā mea āpau i ke ana, no ka mea nui i ka mea nui i hiki ke hōʻeha i nā hopena maikaʻi ʻole.

Hiki paha ke ʻai i nā hua o ka lūlū me nā kolamu nui? I kēia manawa ʻaʻole hiki ke pilikia. ʻAʻole wale nā mea i make, ʻaʻole maikaʻi loa, no ka mea loaʻa iā phytosterols e kōkua i ka hoʻemi ʻana i ka pae o ka "bad" kolamu.

Loaʻa kā ke kino inā hoʻokomo i ka ʻai

ʻAʻole ʻike ka poʻe āpau e pili ana i nā waiwai kūikawā i loaʻa i nā huaʻai, e noʻonoʻo ana iā lākou ka ʻai maikaʻi ʻole ʻia. Ma ko lākou waiwai momona, ua ʻoi aku ka nui o nā manawa ma mua o ka moa moa a iʻa paha, a wikiwiki ʻia e ke kino. He pōkā momona maoli lākou, aia ka nui o nā waihona pono.

Aia i ka pūhui kekahi:

Nā huaora B,
hoʻōla
ʻōpala
zinc
pākaukau
selenium
ascorbic acid.

He mea nui ia e ʻike he koʻikoʻi nui ka huaʻai, a ma ka 100 g o ka huahana he 53 g o ka momona, a like me 570 kCall. ʻOiai ka nui o nā momona, ʻo ka hapalima wale nō o lākou he saturated lipids, a ʻaʻole lākou i ka cholesterol i ka manawa. ʻO kēia ma muli o ka loaʻaʻana o ka cholesterol hiki i ke kiko mai i nā momona manu, ʻaʻole hele wale i nā mea kanu.

Akā i loko o nā luleka a ka lā i loaʻa i kahi mea phytosterol mea kūikawā, i ka hoʻonohonoho ʻana a me ke kumu o ka hana like like me ka "maikaʻi" kolamu (HDL). E hōʻemi ana hoʻi i ke kiʻekiʻe o ka cholesterol "kino" i loko o ke koko a pale i kona synthes i loko o nā pūpuna o nā ate.

Eia kekahi, hoʻomaikaʻi i nā ʻāpana konoho, kōkua lākou i ka wikiwiki o ka hōʻeha o ke poʻo, nā arrhythmias a me ka tachycardia, e hōʻemi i ka hopena o ka hiki ʻana i ka oncology, hoʻihoʻi i ka pale o ka hormonal a me nā hana endocrine. Kāohi ʻia nā antioxidants i loko o lākou e hoʻōla i ka ʻōpana o ke kino, a he mea waiwai nui ko lākou mau pono no ka ʻōnaehana nupepa, no ka mea, e hoʻomaikaʻi nei i ke ʻano maʻamau o ka ʻili, hoʻoikaika i ka naʻau naʻau a me ka ʻike. Hiki ke kākau inoa ʻole i nā hiʻohiʻona maikaʻi, akā aia kekahi mau nuances i ka wā ʻaʻole makemake ʻia kā lākou hoʻohana.

Nā lau ʻāpala loloa

He mea nui ia e hoʻomaopopo i ka loiloi a maloʻo paha i loko o ka umu sunflower aloha nā mana āpau pono ʻole ia, akā ʻaʻole ʻele ʻia a paʻakai paha. I ka wā wela, ua nalowale kekahi o nā mea pono.

ʻO ka paʻakai paʻakai kiʻekiʻe i nā hua i pālapa ʻia, i mea e hoʻopiʻi ai i ka hoʻonaninua nui, ke ʻano o ka edema ma muli o ka mālama o ka wai o ke kino. ʻO kahi hapa nui o ka sodium i ka paʻakai e alakaʻi i ka hiki ke hoʻomohala ʻana o nā pathologies cardiovascular.

Hiki i nā hua i paʻi ʻia ke hōʻeha kino i ka enamel niho, hoʻonāukiuki i kahi exacerbation o kahi ulia o ka ʻōpala. Pīhoihoi nō hoʻi ka hōʻino ʻana i kēlā meaʻai hoʻohālike hiki i ke koena o ka vitamin B6 i loko o ke kino. Ua kapa ʻia kēia ʻano pōpilikia me ka polyneuritis a hōʻailona ʻia e nā hōʻemi ʻemi i ka pae ʻana o ka protein ʻōiwi, nā mea a me nā peʻa ʻili.

Hiki ke hōʻeha a me nā contraindications

ʻOiai ke loaʻa maopopo loa o nā pono, hiki ke hōʻeha maikaʻi ka huahana. ʻO kēia ke kumu o ka nui o ka kaloria o nā paukō a me nā hua kanu melemele, ʻaʻole i alakaʻi wale i ka momona, akā e hoʻonui pū ka kolamu.

ʻO kahi contraindication pololei e hoʻohana ai he ʻoki o ka ʻōpū a i ʻole ʻōpū puʻuwai, kiʻekiʻe acidity, hypertension.

ʻO ka paʻakai a me nā pā i kō, ʻaʻole loa e ʻai nā kānaka olakino, a me ka nui o ka lipoproteins haʻahaʻa haʻahaʻa, paʻa loa lākou. Ma ka maʻi mellitus, i ka wā lactation a me ka wā hāpai, ua mālama pono nā hua i nā meaʻai i nā wahi liʻiliʻi. ʻO ka mea nui, ʻaʻole ia e kālua i ka paʻakai a i ka huahana paha, akā e ʻai ia i ka lau a i ʻole maloʻo paha. Eia kekahi, he hua maikaʻi wale nā lūlū hou i lilo, akā ʻaʻole ka makahiki hope.

I kēlā me kēia lā

ʻO ka hapa nui o nā waiwai kūlohelohe e mālama ʻia i nā hua inā e maloʻo ana ma ke alanui, i ka lā ākea. Ma mua, hana ʻino ʻia a holoi ʻia, a ma hope o ka holoi ʻana, kāʻei ʻia i nā ʻāpana lole no ka mālama hou.

Kūʻai a ʻai ʻia i nā hua i peelīa ʻaʻole pono ia, no ka mea, ʻo ia ka husk e hiki ai ke pale aku i nā momona maikaʻi mai ka oxidation. ʻO ka palena maʻamau o nā lā he nui (ʻelua mauʻu a me ka lā ulu) ʻaʻole iʻoi aku ma mua o 50-60 g (me ka nānā ʻole).

Pauka Hōʻopu a me Koluna

E like me nā mea kanu melemele, nā hua pākoki ʻaʻole wale i ka kolamu, akā e hōʻemi pono i kona pae i ke kino. Kēia huahana indispensable ke kumu o ka nui o nā momona momona, ke kahe, ka protein, folate, nā huaora a me nā ʻāpana mineral. Eia kekahi, ua hoʻohana nui ʻia nā hua pākīpika i loko o nā kuʻuna o nā kānaka he ʻano anti-inflammatory no ka hoʻopiʻi ʻana i ka papa genitourinary, prostatic hyperplasia, etc.

ʻO ka ʻai ʻana iā lākou me ka cholesterol kiʻekiʻe ʻaʻole ke hiki wale nō, akā pono nō hoʻi. Ma muli o ko lākou mau ʻano like ʻole, hoʻomaʻemaʻe maikaʻi lākou i ke kino o LDL, i hana ʻia i loko o nā moku poli o ka kolamu.

Mai poina e pili ana i ka hoʻonaninua a me ka hoʻohana pono. He hiki ʻole ke kālua a ka paʻakai iā lākou, akā ʻoi aku ka maikaʻi ma ka holoi ʻana i nā hua hou, e hoʻoinu i ka pō i loko o ka wai anuanu, a hoʻomaʻemaʻe a ʻai i ke kakahiaka. Hoʻokomo wale ʻia nāʻeono 60 wale nō i kēlā me kēia lā ka uhi ʻana i nā lā i kēlā me kēia lā i nā mea pono a pau no ke kino.

ʻAʻole loaʻa i ka lua a me ka pala o ka lā i ka kolamu, akā e hāʻawi i ka wikiwiki wikiwiki mai ke kino. I loko o nā hōʻemi haʻahaʻa, e loaʻa iā lākou kahi laʻai piha o nā microelements pono a me nā huaora e pono ai no ke kino. ʻAʻole hiki iā ʻoe ke ʻai i ka paʻakai a me ka pālea i makana, a hāʻawi ʻia ke makemake i ka maloʻo a i ʻole maka paha.

ʻO nā mea waiwai a me nā ʻano

Hoʻonui ka hua piha o nā hua sunflower i kahi i nā haʻahaʻa o nā momona momona o polyunsaturated - hōʻae lākou i ka kolamu kino a me ke kōkua i kona wāwahi.

Loaʻa iā lākou ka nui o nā huaora E - ke kumu o nā ʻōpio, ʻoiai e hoʻihoʻi ana i ka hōʻola hou ʻana i nā cell. Eia kekahi, ma nā hua he nui ka zinc, fosfor, selenium. Loaʻa iā lākou nā protein kanu kanu a me nā antioxidants.

E mahalo nui: ke hoʻohana pinepine ʻana i nā hua kanu melotika e hoʻomaʻamaʻa i nā aʻa ʻōpio. ʻO nā wahine i pilikia pilikia e hūnā i ka pēpē, e ʻōlelo ʻia e ʻai i nā hua i kēlā me kēia lā. A hiki iā lākou ke hoʻomaikaʻi i ka ʻike a pale aku i nā maʻi maʻi ophthalmic.

Aia i ka hua o ka meli ka huaora D - e like me ka nui o ka maʻa a me ke kīpē. A ʻo ka paʻakai he 5 mau manawa ma mua o ka maiʻa. Manaʻo ka nui o nā poʻe i ka nānā ʻana i nā hua he maikaʻi maikaʻi ʻole. Eia nō naʻe, ua hōʻoia ka poʻe ʻepekema i kēia hana ka mea e hoʻopakele ai iā mākou mai nā ʻano like ʻole a me nā kūlana kaumaha. Eia kekahi, hāʻawi ka ascorbic a me ka folic acid i ka hoʻomaikaʻiʻana i ka maikaʻi.

Hoʻokahi wale nō “akā”: nā keiki āpau i pau loa i kā lākou waiwai pono inā ʻalī lākou. Hoʻomaopopo nā kauka a me nā mea lapaʻau e hoʻomaʻemaʻe iā lākou i kahi papa palaoa i loko o ka umu a i ʻole kahi pā maloʻo maloʻo. Hiki iā ʻoe ke pīpī i nā hua me nā salads a me nā sandwich a hoʻohui iā lākou i nā keke homemade. ʻO ka melina halva kekahi o nā sweets maikaʻi loa.

Inā kū mau ka lāʻau o ka lā i ka meaʻai o ke kanaka, e hoʻomaʻamaʻa nā kiʻekiʻe kolamu ma luna o ka manawa. Loaʻa kēia huahana i nā phytosterols - nā mea i hiki ke hoʻohaʻahaʻa i ka cholesterol maikaʻiʻole. Wahi a ke kiʻekiʻe o nā phytosterols, lawe nā mea kanu melemele i ka lua ma hope o nā hua sesame a me ka bran mai ka palaiki. No kēia kumu, ua hōʻike ʻia lākou no nā poʻe maʻi e hōʻeha ʻia i nā pilikia o ka puʻuwai a me nā kahe koko.

ʻAkahi hua pākoki

Loaʻa i kēia huahana ka oleic acid - kahi waiwai i loaʻa ka hopena maikaʻi loa i nā kīʻaha koko me nā waihona kolamu ma ko lākou mau paia. Paipai kēia ʻano iā lākou a hoʻoilo hou iā lākou, hoʻonui i ka hoʻoponopono hou ʻana i nā cell, a pale pū i nā loli pathological i nā pehu a me ka hoʻololi i ka maʻi maʻi.

Kōkua nā paukena i ke kaua ʻana i ke koko kiʻekiʻe. Akā i ka manawa like a nui lākou i nā kaloria - inā he nui loa lākou, hiki iā ʻoe ke kiʻi i ke kau nui. Ka maikaʻi loa i kēlā me kēia lā, e noʻonoʻo ana i nā contraindications a me nā hopena hopena, ʻaʻole iʻoi aku ma mua o 60 g.

Nā Cholesterol a me nā Sunflower

ʻO ka poʻe e hoʻopau mau i nā hua lopeka ʻoluʻolu e pale ʻia mai ka maʻi naʻau a me ka vascular. He maʻalahi kēia mea huna: He nui kēia mau huaʻaina i nā phytosterols - nā mea i like ke like me ka hoʻopili a me ka hoʻolālā ʻana i ka cholesterol. Akā i ka manawa like, ʻaʻole lākou i waiho ʻia i nā paia o nā kīʻaha koko, akā e hoʻokaʻawale i nā palaka maikaʻi ʻole a pale aku i ke ʻano o nā huaʻa momona.

ʻO ka poʻe āpau i ka atherosclerosis pono e makaʻala i kēia huahana. Akā pono ʻoe e hoʻomanaʻo e pili ana i ka ʻike kiʻekiʻe o ka nui o nā mea kanu melemele - ʻae ʻia ka ʻānai ʻana i nā mea hou aku ma mua o 50 g nā loina i hoʻoponopono ʻia i kēlā me kēia lā.

Ka ʻai ʻaina paukena

ʻAʻole ʻoluʻolu wale nā hua o ka paukena - maikaʻi loa lākou. Kūkaha ka hoʻokūkū me kā lākou, ka mālamalama huaʻai i ke ʻano o nā hua pākolo e hoʻomaʻemaʻe i ke kino o nā mea a pau a me nā toxins, e hōʻea i ka kolesterol kino a pale aku i nā hopena oxidative, ma muli o kēia mau ʻano huaʻōmaʻomaʻo i hana.

ʻO ka hua pāma ka mea e kāʻai ai i ka 50% o ka protein o ka mea kanu, nā momona momona i hoʻolaʻa ʻia a me nā waikawa.

Akā i ka manawa like, loaʻa pū lākou i nā momona pono, no laila ʻaʻole e lawe ʻia kēia huahana e nā keiki liʻiliʻi a me nā maʻi maʻi. Mai ka 100 g nā hua o ka paukena, hiki ke loaʻa i kahi lā o kēlā me kēia lā ka nui o nā waikawa amino pono. Eia nō naʻe, pono e hoʻomanaʻo ʻoe i ka manawa hoʻokahi ka loaʻa e ke kanaka i ka nui o nā calorie - no ka poʻe i makemake i ke kau momona, hiki ʻole i ka pane ʻia kēia hopena.

Hoʻonui maikaʻiʻo Arginine i nā hua pākī i ke ʻano o ka ʻili. Akā naʻe ma muli o kēia mea ua contraindicated lākou:

keiki liʻiliʻi
nā mea maʻi me ka schizophrenia
kahi i maʻi ʻia me ka maʻi herpes.

Inā ʻaʻole, pono ka huakaʻi, hana lākou i kahi mea kūpaʻa hou aʻe i ke kaumaha, hoʻoikaika a hoʻemi i ka hoʻāʻo ʻana i ka ʻeha. Hoʻomaopopo ka ʻili i ka enamel niho, nā mea i ʻike ʻia i loko o ia mau mea e hana ai i ka hana pono o ka pūnao a me ka puʻuwai naʻau. Hāpai nā wahine hāpai i ka toxicosis inā pau lākou i kēlā me kēia lā, a ʻike ʻole ka poʻe āpau i nā mea i hoʻopalaha ʻia a me nā pilikia haki. Akā e pono e hoʻomanaʻo i ka hoʻololi i ka loli, no ka mea ʻo ka pōmaikaʻi ʻaʻole e hōʻino i kahi olakino.