Hiki paha ke ʻōwili me nā kolamu kiʻekiʻe

ʻO Sushi kahi kīʻaha o nā kīneke Kepani i aloha nui ʻia i ko mākou ʻāina a ua ʻike nui ʻia i kēlā me kēia kūlanakauhale i loko o ka honua.

Hoʻokumu ʻia ka sushi ma ka laiki, ka iʻa a me kekahi manawa mau algae, e hui pū ai i kēia mau mea ʻelua. He mea like - he aha e hiki i nā māmā a me ke olakino ?! ʻO ka iʻa he kumu o ka protein a me nā momona maikaʻi. Eia nō naʻe, loaʻa ka iʻa i ka liʻiliʻi o ka kolamu, akā naʻe, ʻaʻole pono e hoʻokaumaha i ka poʻe i loaʻa ʻole i nā pilikia olakino. Ke loli nei ke kūlana inā kauoha ʻoe i ka sushi, hohonu hohonu a i ʻole nā ​​mea momona ʻē aʻe.

He aha ka cholesterol?

ʻO ke kolamu he mea nui ia no ke olakino, aia ia i loko ona ma kou kino. I ka ʻoiaʻiʻo, he momona, a lipid paha, e kōkua ana i ka hana ʻana i ka uhi o waho o nā pū, a me ke kōkua no hoʻi i ka hoʻowalewale ʻana, ka hana ʻana o nā vitamina D a me kekahi mau hormone, i kēlā me kēia testosterone. Hoʻopuka ke kino i ka nui o ka cholesterol pono iā ia iho. Akā inā ʻoe e ʻai i nā meaʻai nā kolesterol, ʻo ka pae o ka ʻano o ka cholesterol i kapa ʻia he lipoprotein haʻahaʻa e hoʻomaka ai e hoʻonui, e hoʻopiʻi ana i nā lāʻau. Hiki i kēia ke hōʻeha i ka maʻi puʻuwai a me nā puʻuwai puʻuwai.

Ehia ka nui o ka cholesterol ma sushi

Nā ʻano ʻāpana like ʻole o ka iʻa like ʻole o ka cholesterol. Akā, i kekahi hihia, ua liʻiliʻi loa ia i nā meaʻai a i ʻole nā ​​huahana dairy. ʻO ka hua manu, ka ʻiʻo, nā huahana o ka waiū, nā meaʻai iʻa ʻia nā meaʻai a pau i ka kolamu. ʻO 85 g nā tuna aia ka 32 mg o ka kolamu a me ka g 1 o ka momona momona, aʻo ka hapa like o nā hua he 316 mg, a me ka momona saturated ka 2.7 g. laulā.

Kālā Kolorole

ʻAʻole e like me ka ʻai, ka hua manuʻa, a me ka waiū, hiki i ka iʻa, ke kūpaʻa ʻana i ka cholesterol i loko o kou kino. ʻO ka ʻoiaʻiʻo, aia nā iʻa momona omega-3 e hoʻonui ai i kāu cholesterol "maikaʻi" - kiʻekiʻe lipoprotein kiʻekiʻe. Kōkua ia i ka hoʻohemo ʻana i nā koloka "maikaʻi" mai ke kino, hoʻomaʻemaʻe i ke koko. No laila, no ka hopena maikaʻi loa, ʻōlelo aku nā kauka ma ka honua i ka ʻai ʻana i ka iʻa momona - ʻo ka Omega-3 maikaʻi loa e kū nei i ka lua - ma kahi ʻelua i hoʻokahi pule. ʻO Tuna a me kau salmon nā ʻano koʻa iʻa kūpono i kēia manaʻo, ʻo ia hoʻi ke koho kaulana loa e hana ai i ka sushi.

Pehea e koho ai i ka sushi olakino

ʻO Sushi, hiki ke kapa ʻia he koho maikaʻi ʻole no ka poʻe e pili ana i kaʻai paleka haʻahaʻa, ʻo ia ka sushi me ka hoʻohui ʻana o ka mayonnaise a me nā meaʻai a kau. No ka laʻana, he kaila tuna ʻole i nā momona momona a loaʻa nā 25 mg o ka cholesterol, aʻo ka crispy shrimp tempura roll aia ka 6 g o ka momona saturated a me 65 mg o ka cholesterol! I ke kauoha ʻana i ka sushi, e hoʻopili i ka hui pū ʻana o ka iʻa a me ka lau ʻai, ʻokiʻoki i ka papa me ke kao, ka tempura, ka pā aniani a me ka mayonnaise.

Hiki paha ke ʻai i ka meli me ka cholesterol kiʻekiʻe?

No nā makahiki he nui ke kūleʻa ʻole ʻana me CHOLESTEROL?

Ke poʻo o ka Institute: “E haʻohaʻo ʻoe i ka maʻalahi o ka hoʻohaʻahaʻa ʻana i ka cholesterol ma o ke lawe ʻana iā ia i kēlā me kēia lā.

Pehea e pili ai ka meli a me ka cholesterol? I ka ʻike mua ʻana, ʻaʻohe mea like ma waena o kēia mau mea, no ka mea, e like me kāu e ʻike nei, ma ke kūlohelohe kūlohelohe ʻaʻohe ʻōpala o ka momona momona, ʻo ia ka kolamu (ʻo ia nō hoʻi ka kolamu). Ka mea ka mea, e noho mau ana ka pili: ʻo ka meli kekahi o ala ala e hoʻēmi ai i ka hoʻokaumaha ʻia o nā mea ʻino o ke koko.

Ua hoʻohana maikaʻi kā mākou poʻe heluhelu iā Aterol e hoʻohaʻahaʻa i ka cholesterol. Ke ʻike nei i ka kaulana o kēia huahana, ua hoʻoholo mākou e hāʻawi iā i kou makemake.

No ke aha e pono ai ka meli no ka cholesterol kiʻekiʻe?

Heʻuʻuku ka poʻe e ʻike he kolu kekahi o ko mākou kino. Ma kahi manaʻo, pono ka cholesterol:

• ua pili ʻo ia i ka hoʻokumu ʻana o nā membranes,
• ka hopena maikaʻi loa i nā kaʻina hana, ka hana a nā mea pono a me ka ʻōnaehana hormonal.

Akā e pili ana kēia mau mea i ka kolamu "kapa" maikaʻi. ʻO ke ʻano "kino maikaʻi" o ka momona momona ka mea e hoʻopili ai ka hoʻopiʻi ʻana i nā pōpoki ma nā paia o nā kīʻaha koko. ʻO nā hōʻiliʻili o nā momona i loko o nā kahawai koko e hoʻonāukiuki ai i ka loaʻa ʻana o nā maʻi like puʻuwai like ʻole.

ʻAʻohe mea kuhi i nā kauka e pili ana i ka pono e mālama i nā pae kolamu. Me ka kolamu kiʻekiʻe, ulu ka hopena o ka hoʻomohala ʻana i ka atherosclerosis, hōʻeha ʻana i ka puʻuwai, ka puʻuwai, ka maʻi puʻuwai coronary, a me ka hiehie aortic, ma ka nui o nā hihia he mea momona, e hoʻonui nui ʻia.

Nui nā ʻano ala e hoʻokaʻawale i ka nui o nā momona momona ma ke kino. Hiki i kēia ke hana me ke kōkua o nā lāʻau lapaʻau, a me ke kōkua o nā leʻaleʻa kanaka. ʻO ke ala maʻalahi a me ka palekana e hoʻohaʻahaʻa i ka kololo me ka ʻole o ka hoʻohana ʻana i nā lāʻau nui kūʻai ke hoʻopau i ka meli.

ʻO ka hopena maikaʻi o nā leʻaleʻa kūlohelohe i kēia hihia e wehewehe ʻia ana e kāna mea hoʻohui kemika waiwai.

Aia ka hua bee i nā mea like e like me ka potassium, calcium, sodium, B vitamine, ascorbic acid. Aia kēlā me kēia mau microelement i ka waiwai o ka hoʻohaʻahaʻa i ka cholesterol "pōʻino" i ke koko. Hoʻopili ka meli i nā mana kūpono o kēia mau huaora a me nā minela a me ka hana pono a hoʻokuʻu koke i nā mea pono ʻole mai nā moku koko, me ka hoʻoneʻe ʻana i nā palaka momona a me ka hoʻohaʻahaʻa ʻana i ka hoʻoulu ʻana i nā maʻi pilikia.

Pehea e lawe aku ai i ka kolamu me kahi huahana pi.

Ināʻai mau ʻoe i ka meli i nā liʻiliʻi liʻiliʻi, e lawe mai kēia i nā pōmaikaʻi nui i ke kino holoʻokoʻa i ke ʻano holoʻokoʻa a me ka ʻōnaehana cardiovascular. Akā inā ʻoe e hoʻohui i kahi mālama kūlohelohe me nā huahana ʻē aʻe me ka hiki ke hoʻoneʻe i ka kolamu, e hoʻomaikaʻi kēia i ka hopena a hoʻoponopono i ke kiʻekiʻe o ka momona momona i ke koko ma ka manawa pōkole. Hiki ke hoʻohana i nā hopena e pili ana i ka hoʻohaʻahaʻa i ka cholesterol:

1. ʻO ka meli me ka lemon. Mai ka hapalua o 1 lemon pono e kuʻi ai i ka wai, a laila e kāwili i ka wai hopena ma ka 1-2 tbsp. la l meli a me 1 kapu o ka wai mahana. E inu i ka huahana i kēlā me kēia lā ma mua o ka ʻaina kakahiaka.
2. ʻO ka meli me ke kōnō. E ninini i kaʻaila 1 i ka 1 kīʻaha o ka wai wela. kalima lepo, hoʻopaʻa i 30 mau minuke, kānana. I kahi wai hoʻohuʻu iki e hoʻohui i 1 tbsp. la l nectar. Hāʻawi ʻia ka hua hopena i 2 mau lawelawe - pono e inu kekahi i ke kakahiaka ma ka ʻōpū ʻole, a me ka lua - i ke ahiahi 30 mau minuke ma mua o ka hiamoe. I kēlā me kēia lā pono ʻoe e hoʻomākaukau i ka wai inu hou.
3. Lemon-meli wai me ke kāleka. Mālama i loko o kahi mea ʻala ʻaina a i ʻole nāpaʻa he 5 mau lemona elima me ka zest, 4 mau poʻo i ʻokiʻī (ʻaʻole nā ​​ʻōpala!) O ke kao. E hoʻohui i 200 ml o ka meli maoli i ka nui, kāwili pono a hoʻoneʻe i kahi pahu aniani. Hoʻokomo ʻia ka mea hana i loko o ka friji no 1 mau pule, a laila hoʻopau i 3 mau manawa i ka lā no 1 tbsp. la l

He mea nui ia e noʻonoʻo he meli me ka cholesterol kiʻekiʻe i mea e pōmaikaʻi wale nō inā ʻaʻohe contraindications e hoʻohana ana. Pono e hoʻokaʻawale ʻia ka huki ʻana no ka honu no ka momona, diabetes mellitus, intolerance pilikino i ka huahana pi. ʻAʻole kono ʻia ka cinnamon no ka hoʻohana ʻana i ka wā o ka hapai a me nā maʻi o ka naʻau, a me ka lemona a me ke kāleka contraindicated i ka maʻi gastrointestinal koʻikoʻi.

ʻO ka lōʻihi o ka papa hoʻomaʻemaʻe e hoʻohana ʻana i ka meli i hoʻokahi mahina 1 mahina. Ma hope o ke ʻano o ka hoʻomaʻamaʻa ʻana, hoʻomaikaʻi nui ka ʻōnaehana cardiovascular, a me nā maʻi maʻamau holoʻokoʻa. Hiki ke ʻōlelo hou ʻia nā papa i kēlā me kēia manawa, ma hope o ka nānā ʻana i ka pae o ka cholesterol i ke koko.

Anna Ivanovna Zhukova

• Noho ʻo sitemap

• Nā mea noiʻi koko
• Mea hoʻohuli
• Atherosclerosis
• Hoʻomaka
• Hoʻomaʻamaʻa
• Nā ʻano hana
• Mea ʻai

Pehea e pili ai ka meli a me ka cholesterol? I ka ʻike mua ʻana, ʻaʻohe mea like ma waena o kēia mau mea, no ka mea, e like me kāu e ʻike nei, ma ke kūlohelohe kūlohelohe ʻaʻohe ʻōpala o ka momona momona, ʻo ia ka kolamu (ʻo ia nō hoʻi ka kolamu). Ka mea ka mea, e noho mau ana ka pili: ʻo ka meli kekahi o ala ala e hoʻēmi ai i ka hoʻokaumaha ʻia o nā mea ʻino o ke koko.

Hiki paha ke ʻōwili a me ka sushi me ka cholesterol kiʻekiʻe?

Ma kāna ʻano nui, sushi - ka iʻa o ka iʻa, ka laiki a me ka lawaiʻa, ʻo ia kahi hoʻohui maikaʻi i ka ʻai maikaʻi o kēlā me kēia kanaka. ʻOiai ka iʻa o kekahi i kekahi kolamu, loaʻa pū nō ia i nā protein a me nā momona momona, no laila ʻo ka nui o ka kolamu e hiki ke hoʻonui aʻe ma hope o ka ʻai ʻana i kēlā ʻai ʻana, ʻaʻole maʻamau e nui ka hopohopo no ke kanaka maʻamau. Eia naʻe, inā hoʻohui ʻia nā mea kanu e like ai me ka mea ʻai a palaki paha i ka pāʻai, hiki ke hoʻonui ʻia ke kiʻekiʻe o ka kolamu.

ʻO ka Cholesterol he waiwai pono ia e hoʻoili ai ke kino ma kāna iho. ʻO kēia momona a lipid paha e kōkua i ka hoʻopili ʻana i ka uhi o waho o nā pūpuna, he nui nā waika momona e hoʻopaʻa i ka hoʻowalewale i loko o nā ʻōpū, a hiki i ke kino ke hana i ka vitamin D a me nā hormone like e like me testosterone.

ʻO ke kino o ke kanaka i ka hapanui hiki ke hoʻopuka kūʻokoʻa i ka nui o ka cholesterol, kahi e pono ai. Ke lawe nui kekahi kanaka i ka kolesterol artivent a saturated fat, pae i kekahi ʻano o ka cholesterol i kapa ʻia ka lipoprotein haʻahaʻa haʻahaʻa, e alakaʻi ana i ka hana plae i ka ʻehā a hiki pololei i ke kūkulu ʻana o ka atherosclerosis. Hiki i kēia i ke alakaʻi i ka puʻuwai a me nā puʻupuʻu.

Sushi kolamu

Loaʻa ka iʻa me ka kolamu, ʻoiai ʻo ka nui o kona kaawale i nā ʻano me nā ʻano ʻano.

Eia naʻe, ʻaʻole e like me ka ʻai a me nā huahana waiwai, ʻaʻole ia ke kumu nui o ka momona saturated i loko o kaʻai.

Aia nā meaʻai maʻemaʻe i loaʻa i nā momona momona saturated nui aʻe.

ʻO kēia mau huahana:

• momona momona a me nā momona
• hua manu
• pata a me nā huahana waiū kiʻekiʻe.
• a me nā meaʻai i ʻai ʻia.

ʻO hoʻokahi haneli o ka pakanā bluefin tuna he 32 milligrams o ka kolamu a me ka 1 gr o ka momona saturated, aʻo ka huina like o nā hua he 316 milligrams o ka kolamu a me 2.7 mau pā o ka momona saturated.

No ka mea, ʻaʻole ka ʻai i nā mea kanu e like me ka laiki a me ka lawaiʻa i ka kolamu a loaʻa wale nō ke koena o ka momona saturated, ʻōwili me nā kolamu kiʻekiʻe ʻaʻole pōʻino e like me nā kīʻaha ʻē aʻe. ʻOiai pono lākou e hoʻopau i lalo o ka mālama koʻikoʻi o kahi kauka.

ʻAʻole e like me ka ʻiʻo, ka waiū, a me nā hua manu, hiki i ka iʻa ke hoʻohaʻahaʻa i ka cholesterol. ʻO ka iʻa ka nui o nā momona momona omega-3 e kōkua i ka hoʻōla ʻana i ka cholesterol maikaʻi i kapa ʻia nā lipoprotein density kiʻekiʻe. Hāpai kēia ʻano mea e hoʻoneʻe i kekahi o nā kolamu maikaʻi ʻole mai ke kino o ke kanaka, no laila e hoʻohaʻahaʻa i nā helu koko. Hoʻomaopopo ka World World i ka ʻai aʻa ʻaila - ke kumu maikaʻi loa o nā omega-3s - ka liʻiliʻi ʻelua o ka pule.

ʻO nā ʻano ʻelua iʻa i hana ʻia e hana i ka sushi i ka maʻamau ka:

ʻO lākou nā kumu waiwai o nā omega-3s.

Ke hoʻomau nei i kahi olakino olakino

Hiki i kahi Sushi ke lilo i koho maikaʻi no ka ʻai haʻahaʻa haʻahaʻa i ka wā i hana ʻia me nā mea e hoʻonui ai i ke kiʻekiʻe o ka waiwai, e like me ke aniani a me nā meaʻai ʻai.

No ka mea hoʻohālikelike, ʻaʻohe ʻōpiopio saturated ka pūkuniʻu tuna a aia wale nō ka 25 milligrams o ka kolamu, aʻo kahi mea kīwaha crispy he 6 mau momona o ka momona saturated a me 65 milligrams o ka cholesterol.

I ke kauoha ʻana i nā sushi, pono ʻoe e hoʻokō pono i kekahi mau lula. ʻOi loa, ʻoi aku ka maikaʻi o ke koho ʻana i nā ʻōwili i hana ʻia me ka iʻa a me nā lau, a ʻaihewa i ka poʻe e hele mai me ka hāpī palalā, tempura a me nā keke kaʻaila.

No ka mea i hoʻokaʻawale ʻole ʻia, hōʻike pinepine ka haʻi ʻana i ka sushi i nā kiʻi o ka iʻa maka.Eia nō naʻe, nui nā ʻano o ka ʻāina i loaʻa i ka iʻa. Hoʻokomo ʻia nā ʻōmaka Sushi mai ka lawehala, umu me ka ʻala o ka suka, nā mea ʻala a me ka iʻa paha. ʻO ka hapa nui o nā sushi he nui ʻoluʻolu loa a he haʻahaʻa hoʻi i loko o nā calorie a me nā momona.

ʻO nā ʻōwili i hana ʻia mai ke kalo laiki he hōʻai manuahi, e hāʻawi ana i kahi hopena olakino ʻē aʻe. Aia ka nui o ka palaʻai ʻona ma mua o ka laiki keʻokeʻo. Inā ʻoe e ʻai maʻamau iā ʻoe, a laila hiki iā ʻoe ke hoʻokō i nā ʻōmaʻomaʻo olakino maikaʻi.

Inā mākou e kamaʻilio e pili ana i ka mea hiki ke ʻōloʻomaʻi me ka kolamu kiʻekiʻe, pono e hoʻomaopopo he pono i kēia kīʻai. E koho wale i nā ʻano kūpono o nā ʻōwili.

Pehea e koho ai i kahi huahana?

No ka hoʻomaikaʻi ʻana i kāu hana, pono ʻoe e koho i ka huahana kūpono.

Ua hoʻohana maikaʻi kā mākou poʻe heluhelu iā Aterol e hoʻohaʻahaʻa i ka cholesterol. Ke ʻike nei i ka kaulana o kēia huahana, ua hoʻoholo mākou e hāʻawi iā i kou makemake.

ʻO ka kīleʻa ʻōpala, ʻaʻole ia e like me ka keʻokeʻo, a ʻoi aku ka paʻakikī o ka hana ʻana me ka wā e hana ai i ka sushi. ʻO ke ala maʻalahi ka leʻaleʻa i ka laiki brown mai ka sushi, ʻo ka huki iā lākou i ka maloʻo ʻana i hana ʻia me nā pale o ka kai nui i kapa ʻia ʻo nori.

Hiki i nā hui hoʻohui a nā iʻa me ka iʻa e hiki ke hoʻopiha i kahi ʻōpuhi sushi i aneane pau ʻole. ʻO nā ʻōwili kaleponi i hana ʻia me ka ʻiʻo kalo, ka ʻokena a me ka kukama paha nā mea maʻamau a kaulana loa.

ʻOkoʻa nā kaloli a me nā mea waiwai ma ka ʻāina. Ke hilinaʻi nei lākou i ka nui o ka laiki i hoʻohana ʻia a me nā ʻano mea like ʻole. Aia ka papa kuila ma Kaleponi kahi 300 a 360 mau kaleka a ma kahi o 7 maule o ka momona.

ʻO Nori ka mea lawehala ka mea maʻamau e hana i kēia pā. He meaʻai hōʻemi haʻahaʻa loa. Hoʻokahi wale ka lau nori aia i hoʻokahi haneli mau haneli a ma lalo o hoʻokahi grama o ka momona. He nui ke kaila o Algae:

He nui ka fiber o ka nori, ka vitamin A, nā huaora C a me B. Algae he anti-inflammatory a me ka antimicrobial a loaʻa paha nā mea anti-tumor, e like me ka National Oceanic and Atmospheric Administration.

He aha e hoʻomanaʻo ʻia i ka wā e hoʻomākaukau ana i nā ʻōwili?

I ka pane ʻana i kahi nīnau e pili ana i hiki ke hāʻawi ʻia ka sushi me ka kolamu kiʻekiʻe, pono e hoʻomanaʻo ka mea e kī maikaʻi ana kēia kīʻaha. He mea nui wale ke koho i nā mea kūpono.

He mea nui ia e hoʻomaopopo pehea e hoʻomākaukau ai kēia ʻano ʻāina a i ʻole paha. No ka laʻana, he nui nā pōpoki lauole liʻiliʻi no ka poʻe me nā kiʻekiʻe kiʻekiʻe o ka cholesterol kino. ʻO kēia ma muli o nā peculiarities o ka ulu ʻana i ka huahana.

I ka hōʻiliʻili ai i ka palaoa, neʻe ʻia ka pā o waho e kiʻi i ka hiʻu ʻona. Ke noho nei ka bran a me ka germ ma ke alo o ka brown brown, a hāʻawi lākou i ka palaoa i kona ʻano a me nā mea kanu. ʻO hoʻokahi kīʻaha o ka laiki i loaʻa i ka nui o ka calorie a ʻaʻole ka momona o ka momona. ʻO nā lawelawe lawelawe no ka 23 g o nā hōʻemi a me 2 g o ka protein.

ʻO ka laiki brown he puna maikaʻi maikaʻi no nā kahe, mau huaora, nā minelala, a me nā antioxidants. ʻO ka palaʻai kīwī he kīʻaha piha, nā huahana e pono ai no ka meaʻai maikaʻi.

A inā e koho ʻoe i ka ʻano kūpono o ka iʻa, a me nā ʻano mea ʻē aʻe a pau, a laila ma muli o ka hopena hiki iā ʻoe ke loaʻa i kahi pā maikaʻi a maikaʻi loa.

Ka, ʻokoʻa, hoʻomaopopo i ka nui o nā kīʻaha ʻē aʻe e hiki ai i ke ʻano i ke kolamu o ke koko. Nui ka wā inā e hoʻohui iā lākou i ka sushi. E kōkua kūpono ke papa inoa kūpono kūpono i ke kūpaʻa me ke kolamu kiʻekiʻe.

ʻO ke wikiō ma kēia ʻatikala e hōʻike ana pehea e hana ai i ka sushi olakino.

ʻO ka mea iʻa maikaʻi no nā kolamu kiʻekiʻe

No nā makahiki he nui ke kūleʻa ʻole ʻana me CHOLESTEROL?

Ke poʻo o ka Institute: “E haʻohaʻo ʻoe i ka maʻalahi o ka hoʻohaʻahaʻa ʻana i ka cholesterol ma o ke lawe ʻana iā ia i kēlā me kēia lā.

ʻO kahi pilikia o kēia manawa ka lāʻau lapaʻau ka nui o ka hoʻonui ʻana i ka nui o nā mea maʻi me ka kolamu kiʻekiʻe ma ke koko.ʻO ke kino kanaka ponoʻī e hana i kahi momona e like me ka momona i kapa ʻia ʻo cholesterol. ʻAʻole hiki i ke kino ke hana me ka ʻaʻole o ka kolamu e komo i ka hoʻopili ʻana o nā hormones sex, vitamina D.

Ka hoʻokaʻawale ʻana o ka cholesterol i ka maikaʻi (lipoproteins haʻahaʻa haʻahaʻa) a me ka maikaʻi (kiʻekiʻe lipoproteins kiʻekiʻe) hōʻike i ka pono e hana me ka pōʻino, alakaʻi i ka hoʻouka ʻana o ka naʻau a me nā hahau. Kolikoli maikaʻi - ka mea hoʻohui i nā membrane cell, ʻo ka hōʻoia o ka iwi olakino a me nā ʻōnaehana hoʻoweliweli, hoʻoweliweli. Ua ʻōlelo lokahi nā kauka i ka mea nui ka hana i ka mālama i ka hōʻailona kolepa normative ʻo ka hoʻonohonoho o nā meaʻai maikaʻi.

I ka pono o ka iʻa e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole

E ʻōlelo ana i nā ʻano meaʻai kūpono, pono nā mea kanu i ka papa inoa o nā kīʻaha iʻa. ʻO nā ʻāpana o ka iʻa piha e hoʻoholo i ka ʻono a me ka mea pono. ʻO ka iʻa o ka lawena kai a me ka wai wai ka mea i nā mea e pono ai, nā waikona amino, a me nā microelement e pono ai no ka hoʻōla piha ʻana:

• ʻO kaʻai ʻana a me ka hana wikiwiki ʻana e hāʻawi ai i kahi protein e loaʻa ʻole i ka waiwai i ka momona o ka ʻi. Hoʻokomo ka waikawa Amino i ke kumu o ke kūkulu hale ʻana i nā mea ponoʻīa o ke kino o ke kanaka.
• Hōʻike ʻia ka aila ʻaila e ka waiwai anti-atherogenic. ʻO ka Omega-3 a me nā fatty omega-6 e hāʻawi i ka hoʻopili ʻana o ka lipoproteins "maikaʻi" e pili ana i ka ate. ʻO Lipoproteins, ka neʻe ʻana me ka ʻōnaehana holoʻokoʻa, "hoʻomaʻemaʻe" i nā paia o loko o nā kīʻaha koko mai nā waihona momona i hōʻiliʻili ʻia. Hoʻomaʻemae kēia hoʻomaʻemaʻe i ka hōʻemi o ka hoʻonui nui i ka lāʻau pleka a me ka hoʻopiʻi ʻana i nā mea kūpono atherosclerotic.
• Loaʻa ka iʻa me nā mea ʻehā a me nā macro: ka phosphorus, calcium, hao, magnesium, potassium, kele, zinc, sulfur, sodium, selenium. Nui ka nui o ke kai me ka iodine, fluorine a me ka bromine. ʻO kēia mau mea hana i nā ʻenehana e hana nei e like me nā catalysts no nā kaʻina metabolic i loko o ke kino. Loaʻa i ka pākuʻi a me ka potassium ka hopena ma ke kūlana o ka naʻau naʻau a me nā kīʻaha koko. Hoʻomoe ka hoʻonohonoho ʻōnaehana o nā mea micro a me nā macro me nā huahana iʻa i ka hoʻopau ʻana o ka hōʻeha ʻana i ka puʻuwai ma kahi kanaka me ka cholesterol kiʻekiʻe.
• ʻO nā momona o nā momona-soluble A a me E ke ʻano anti-atherosclerotic a he hopena i ka hoʻohaʻahaʻa i ka cholesterol.
• He hopena maikaʻi ka Vitamin B12 ma ke kaʻina o ka hematopoiesis.

Ehia ka nui o ka cholesterol ma iʻa?

Loaʻa ka Cholesterol i nā iʻa, akā e loaʻa i nā pae ʻokoʻa. Loaʻa kekahi ʻano pākēneka kūpono i nā kūmole cholesterol. Wahi a ka ʻōlelo momona, hiki ke hoʻokaʻawale ʻia nā iʻa i kekahi mau ʻano:

• nā momona liʻiliʻi (pollock, cod, hake) ʻaʻohe oi aku ma mua o 2% momona,
• nā iwi lāʻau momona (carp, bream), mai 2% a 8% polyunsaturated fatty acid,
• ʻO ka mackerel, keʻokeʻo, ʻūleʻele, a me ka ʻele e pili ana i nā ʻano lipid piha me ka momona momona ma luna o 8%.

Kūlike ka hōʻailona kolester o nā ʻano iʻa. ʻO ka oi aku ka nui o ka cholesterol e ʻai ʻia e kekahi e kahi kiʻekiʻe o kona mau kiko i loko o ke koko, ʻaʻole iʻoi aku i ka 250-300 karamu i kēlā me kēia lā. Aia ka papa inoa i nā ʻikepili e pili ana i ka loaʻa ʻana o ka cholesterol i loko o hoʻokahi haneli ka nui o ka iʻa hī.

• pāʻālua - 30,
• Mahuia - 40,
• pike - 50,
• tuna - 55,
• trout - 56,
• kauō ka ʻala - 60,
• haikala - 60,
• hui pū - 97,
• koho - 110,
• kalua - 270,
• anai
• mackerel - 360.

Mau huaʻōlelo Salmon

Loaʻa nā kō momona momona i loaʻa i nā ʻulaʻula (salmon, salmon, chum salmon) e kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol endogenous a hoʻonui i ka metabolism o nā mea momona. Hoʻokahi haneli kahe o ka iʻa paʻakai kime i ka pono o ke kino no ka omega-3 i kēlā me kēia lā, ka mea e hoʻāla ai i ka hakakā ʻana i ke kūmole ʻana i nā hua kolamu.

Nā ʻāpana ʻaʻa o nā iʻa i nā lipoproteins kiʻekiʻe

ʻO nā mea lanakila i ke kūlana o ka HDL ka tuna, trout, halibut, herring, sardinella a me ka sardine. Kūleʻa nā mea Nutrists i ka ʻai ʻana i ka iʻa i hoʻomo ʻia a me ka palaoa.Loaʻa kekahi manaʻo e hiki i nā iʻa iʻa o nā ʻano i luna ke kōkua ʻana i ke kololi haʻahaʻa, akā ʻaʻole naʻe nā kauka a pau i kēia.

Uila kūpono hoʻi

ʻO Herring, kaulana i Lūkia, ua ʻike ʻia ʻo ia ke pōmaikaʻi nui i ka poʻe me ka kolamu kiʻekiʻe. No kēia hana, pono ke ʻano hoʻokahi - ʻai pono. ʻAʻohe mea iʻa ʻia mai ka paʻakai paʻakai. Hoʻokomo ʻia a ʻōleʻa paha i ka leʻaleʻa maikaʻi, a me kahi prophylactic.

Nā hiʻohiʻona o ka kuke kūpono

ʻO ka mākaukau kūpono o ka iʻa iʻa kahi i manaʻo ʻia he manawa kūpono loa no ka mālama ʻana i ka pono no ka pono therapeutic a me prophylactic. ʻEkolu mau ala e loaʻa ai ka hopena maikaʻi loa i ka cholesterol ke kuke, ka ʻaila, a me ka palaoa.

Akā ma mua o ka kuke ʻana, pono e koho i ka iʻa e like me nā ʻōlelo loea a nā poʻe loea.

• ʻOi aku ka maikaʻi o ka kūʻai ʻana aku i nā iʻa mai ka mea kūʻai aku me ka maikaʻi maikaʻi.
• ʻoi aku ka maikaʻi ke koho i iʻa i ʻole nui nui, no ka mea, ʻoiai nui ka iʻa e hōʻike ana i kona wā, ua hōʻiliʻili kekahi pākeke i nā mea ʻona.
• pono ʻoe e hoʻokomo i kou ʻano ʻono: i loko o nā iʻa hou, ʻāwā ka ʻohu i ka wai, akā ʻaʻole huhū, inā ʻāhono ka iʻa a ʻino ʻole, ʻike kēia i kahi ʻano hou.
• hiki iā ʻoe ke kīkē i ke kupapaʻu me kou manamanalima, inā mau nō ka manamana lima no kekahi manawa, a laila maloʻo kēia, no ka mea ʻaʻohe elastity o ka iʻa lau,
• ʻokoʻa ke kala o ke ʻanuʻu i like me ka hina i ka hina.

Wahi a nā koi no ka mālama ʻana i ka iʻa, hiki ke mālama iā ia i loko o ka friji no nā lā 2-3, i loko o ka pahu manuahi a hiki i kekahi mau mahina.

Nā hoʻohalike no ka hoʻomākaukau ʻana o ka pā iʻa i kahi kanaka me ka cholesterol kiʻekiʻe

Ua kamaʻilio mākou i ʻekolu mau ala e hoʻomākaukau pono ai i kahi huahana mai i ka iʻa. ʻO ke kanaka nona ka cholesterol kiʻekiʻe, ua hoʻohālikelike ʻia i ka iʻa ma kēia:

• Kāleʻa i ka hoʻohana ʻana i ka aila holoholona a i ʻole nā ​​holoholona holoholona, ​​ʻoiai ua ʻoki ʻia ka hana ʻana i ka nui o nā waiwai pono.
• lawa ʻole i ka wela a i ʻole nā ​​lau aʻai paha (nā ʻōwili a me nā sushi), ʻo ka mea hiki ke hoʻonui i nā huaʻala i loko o ia mea a komo i nā ʻōpū o nā kānaka.
• ka paʻakai, e hoʻoulu ai i ka mālama o ka wai, ka nui o ke kahe koko a he nui ka nui ma ka puʻuwai,
• ulaula, aia i nā carcinogens, ʻaʻole wale nō e kōkua i ka hoʻohaʻahaʻa i ka kolesterol, akā e hāʻawi pū i nā maʻi oncological.

Iʻa aila a me ka kolamu

ʻO ka aila aila, e like me ka huaʻai huaʻai i loko o nā ʻano capsule, ua manaʻo ʻia he mea pono i ka poʻe ʻai ʻole i ka iʻa. ʻO ka ʻaila aʻa kahi hale mālama hale o nā momona momona o nā polyunsaturated. ʻO ka lawe ʻana i ʻelua mau palaka i kēlā me kēia lā e kōkua i ka haʻahaʻa o ka pae kolamu, hoʻomaʻemaʻe i nā kīʻaha koko, a hoʻomaʻamaʻa i ke koko. Hoʻomaopopo nā kauka olakino i ka lawe ʻana i ka aila ʻaʻa o kekahi no kahi o luna o 50 mau makahiki i mea e pale ai i ka hoʻomohala ʻana o ka atherosclerosis, hōʻeha ka naʻau, a me ka ʻeha.

Inā ʻoe e ʻimi i nā lula maʻalahi no ka hoʻololi ʻana i ka meaʻai, e hoʻokomo i nā kīʻaha i hoʻomākaukau ʻia i loko o kāu papaʻai, hiki iā ʻoe ke hoʻokō i nā pae haʻahaʻa haʻahaʻa. Mai hilinaʻi wale i nā lāʻau. Nui ka mea e pale aku i nā maʻi i hoʻoiho ʻia e nā lipoproteins haʻahaʻa haʻahaʻa, ʻo ia hoʻi me nā iʻa wai ʻomaʻomaʻo paha. Ke hoʻolako nei i ke kino o ke kanaka me ka protein digestible maʻalahi, nā huahana iʻa momona kiʻekiʻe e hoʻoponopono i ka hana o ka ʻōnaehana endocrine, i loaʻa ka hopena maikaʻi i ka pūnaehana nūnaehana, hōʻilii i ka ʻuhane o ke ʻano, ka hiki ke noʻonoʻo a me ka hoʻomanaʻo, a hoʻopaʻa i nā kaʻina metabolic. I ka poʻe maʻi me ka kolamu nui, hānai nā kīʻaha i ka hopena o ka hoʻopiʻi ʻana o nā maʻi hōʻemi.

Diet no ka kiʻekiʻe kolesterol (hypocholesterol): nā loina a hiki ʻole hiki ke lilo, he ʻano hoʻohālike i ka ʻai

Diet me ka kolamu kiʻekiʻe (hypocholesterol, lipid-hoʻohaʻahaʻa i ka ʻai) manaʻo e hoʻoponopono hou i ka lipid lipid a pale i ke ʻano o ka atherosclerosis a me ka maʻi cardiovascular. Me nā loli o ka papa i loaʻa i nā moku, hāʻawi ka meaʻaiʻai i ka hoʻōkiʻa ʻana o nā patula, e hōʻemi ana i ka hōʻeha o nā hoʻopiʻi weliweli a e hoʻolōʻihi i ke ola. Inā hoʻohālikelike ʻia nā hoʻololi ʻana e nā palena o nā hoʻokolohua o ke koko, a ʻaʻole i hoʻopilikia ʻia nā ʻāpana o loko a me nā paia o nā moku, a laila e loaʻa ai ka meaʻai i ka pale.

ʻO ka hapanui o mākou ua lohe e pili ana i ka cholesterol a me kona pilikia i ke kino. I loko o ka pāpā, ke olakino paʻi, a me ka Pūnaewele, ke kumuhana o ka meaʻai no ka atherosclerosis a me ka lipid metabolism ka mea nui loa e kūkākūkā nei. Aia nā papa inoa o nā meaʻai maikaʻi loa ʻaʻole hiki ke ʻai ʻia, e like me ka mea e hoʻohaʻahaʻa ka cholesterol, akā naʻe ke kūkā ʻia nei ka hopena o ka ʻai kaulike no ka metabolism momona momona.

Diet, me ka ʻoluʻolu hoʻi, hiki ke hana i nā mea kupanaha. I nā wā mua o ka hyperlipidemia, i ka manawa, i ka hoʻokaʻawale ʻana i nā loiloi, ʻaʻohe loli ʻē aʻe i ʻike ʻia, lawa ia e kau i ka meaʻai i mea e hoʻohālikelike ai i ke olakino, maikaʻi a inā e pili kēia me ke komo ʻana o ka mea akamai. Hiki i ka meaʻai kūpono ke hoʻemi i ka paona a hoʻolohi i ka hoʻomohala ʻana i ka atherosclerosis.

Ua lilo kēia mea i kuʻuna e noʻonoʻo i ka cholesterol he mea pōʻino, kahi mea e pono ai ʻoe e hemo, no ka mea, e like me ka nui o ka loaʻa ʻana o ka atherosclerosis, hōʻeha o ka naʻau, ka ʻeha pili me ka nui. I ka hoʻāʻo ʻana e hoʻohaʻahaʻa i ka cholesterol, hōʻole kekahi kanaka i ka liʻiliʻi o kēlā mau huahana i loaʻa i kēia ʻano mea, ʻaʻole kū maoli nō ia.

ʻO Cholesterol kekahi mea koʻikoʻi o nā membrane a me nā hormone hāmeʻa, akā ke hoʻolilo nei ke kino i ka mea e pili ana i ka 75-80% o kāna lako pono, e hāʻawi ʻia ke koena i ka meaʻai. Ma kēia, hiki ʻole i ka ʻono a me ke kumu ʻole e haʻalele i nā meaʻai a pau e pili ana i ka kolamu, a ʻo ka hana nui ka meaʻaiʻai o ka meaʻai i ka hoʻololi ʻana i kona hoʻohana ʻana i kahi nui palekana a hoʻihoʻi i nā helu koko i ka maʻamau.

E like me nā manaʻo e pili ana i nā maʻi o ka puʻuwai a me nā kīʻaha koko, ua hoʻololi hou ʻia ke ala o ka meaʻai. Nui mau ʻuhane, no ka laʻana e pili ana i nā hua a i ʻole ka pata, e noho mau nei, akā, e hoʻokaʻawale ka ʻepekema hou o kēia mau mea, a ʻo ka hāʻai kūpono no ka hypercholesterolemia i nui, ʻokoʻa a ʻokoʻa ka ʻokoʻa

Meaʻai no ke kolamu kiʻekiʻe

ʻO ke kānāwai koʻikoʻi o kekahi meaʻai kūpono. ʻO ka meaʻai e pono ai nā pūʻulu āpau o nā huahana i kūpono no ka metabolism kūpono - cereals, ʻai, ʻai, ʻai a me nā hua, ka waiū a me nā mea pono. ʻAʻole kūpono ke kuhi ʻia ʻo kahi “hoʻokahi ʻāpana” e hana maikaʻi a ʻoi aku ka hana ʻino ma mua o ka maikaʻi.

Ke hōʻole loa ke kanaka i ka ʻiʻo, kīʻaha kīʻaha a, ma hope o nā ʻōlelo loea i hou aku ai, e ʻai wale ana i ka kāpeti a me ke kō, ua oki wale iā ia iho o nā cereals, cereals, protein holoholona a me kekahi ʻano aila, ʻaʻole ia wale nō e hoʻokō i ka hopena i makemake ʻia i ka hoʻohaʻahaʻa ʻana i ka kololo, akā hoʻopōmaikaʻi ʻia hoʻi. ka hoʻohuiʻana o nā maʻi metabolic.

ʻAi ʻole kahi lipid-hoʻohaʻahaʻa i kaʻokoʻa. Hoʻopili pū kekahi i ka noho o ka meaʻai o nā mea pono āpau, akā ʻo ko lākou nui, ka hui ʻana a me ke ʻano o ka hoʻomākaukau ʻana he mau hiʻohiʻona.

ʻO nā ala nui e pili ana i ka meaʻai lipid-hoʻohaʻahaʻa:

• Me ka kolamu kiʻekiʻe, ʻoi aku ka naʻau e lawe i ka ʻike o ka calorie o ka meaʻai e like me nā koina o ka ikehu, ʻo ia ka mea nui i ka mea kaupaona ʻana. (ʻAʻole pono ke lilo o ka ikehu o ka meaʻai i ka "ʻai" a nā kalona. A inā pono, e waiho ana ka momona - ua hana ʻia ke kāʻei kino kalepa.
• Ua ʻemi ʻia ka hapa o ka momona holoholona ma ke aloha ʻana i nā aila ʻaila,
• Ke hoʻonui nei ka nui o nā lau a me nā huaʻai.

He ʻai no ka hoʻohaʻahaʻa i ka cholesterol i ke koko i hōʻike ʻia no ka poʻe me ka lapalapa lipid pōpilikia me ka loaʻa ʻole o ka pathology vascular i haʻi ʻia ma ke ʻano o ka pale ʻana o nā hanana vascular.Pono e nānā ʻia e nā mea i loaʻa i ka atherosclerosis o ka aorta a me nā moku nui, ischemia cardiac, encephalopathy ma ke ʻano o ka mālama ʻana i kēia mau maʻi.

ʻO ke kaupaona ʻana, ʻo ka hypertension arterial, diabetes mellitus pinepine pinepine ʻia e ka piʻi ʻana o ka kolamu a me kāna mau hāpī atherogenic, no laila, pono nā poʻe maʻi me nā maʻi e kiaʻi pono i nā loli i nā ʻōlima o ka biochemical a hahai i kahi papaʻai me ke ʻano he pale a me ke kumu lāʻau.

Pono kekahi mau huaʻōlelo e ʻōlelo e pili ana i ka cholesterol ponoʻī. Ua ʻike ʻia ma loko o ke kino ka mea i hōʻike ai i ke ʻano o nā ʻano like ʻole, kekahi o ia me ka hopena atherogen (LDL - lipoproteins haʻahaʻa haʻahaʻa), ʻo ia hoʻi, ua manaʻo ʻia kēlā ʻano kololo "maikaʻi", akā ʻo ka ʻāpana ʻē aʻe, he "maikaʻi" (HDL), pale i ka hoʻohemo ʻana o ka momona conglomerates ma nā paia o nā kīʻaha koko.

Ke kamaʻilio nei lākou i ka kolamu kiʻekiʻe, ʻike pinepine lākou i kāna huina piha nui, eia naʻe, hewa i ka hoʻoponopono ʻana i nā ʻōiwi ma kēia wale nō. Inā hoʻonui ka nui o ka kolamu ma muli o nā mahele "maikaʻi", ʻoiai he lipoproteins density haʻahaʻa loa a haʻahaʻa loa, ʻaʻole pono ke kamaʻilio e pili ana i ka patolo.

ʻO ke kūlana kū'ē, inā e hoʻonui ʻia nā ʻōwili atherogenic a, no laila, ʻo ka nui o ka pae kolala, he hōʻailona ʻōpilikia. He mea e pili ana i kēlā hoʻonui i ke kolamu e kūkākūkā ma lalo nei. Ka hoʻonui nui ʻana o ka kolamu ma muli o ka lipoproteins haʻahaʻa haʻahaʻa a haʻahaʻa loa, ʻaʻole ia wale nō eʻai ai i ka lipid-hoʻohaʻahaʻa i ka meaʻai, akā, hiki nō paha, ke hoʻoponopono ʻana i ka maʻi.

I nā kāne, ua ʻike ʻia nā loli i ka lolo lipid ma mua o nā wahine, kahi i pili me nā hiʻohiʻona hormonal. Ma hope iho e hāʻule nā ​​maʻi o ka wahine me ka atherosclerosis ma muli o nā estrogen sex, ʻo ia ke kumu e pono ai e hoʻololi i kā lākou mea e pono ai ma ka wā ʻelemakule.

He aha e pono ai e hoʻokuʻu aku me ka hypercholesterolemia?

Me ka "kolamu" kino i ka pōʻino, ua manaʻo nui ʻia ʻaʻole e hoʻohana:

• ʻO ka momona momona, ʻokoʻa, ka palaoa, kālai ʻia,
• ʻAno kahi lau ʻeleʻele,
• Maʻa a me ka pastry, nā mea ʻala, nā pastries,
• Caviar, honu,
• ʻO ka ʻona kāmona, nā ʻuhane,
• Iʻano, nā ʻai momona, ka waʻu, nā ʻai iʻa a me nā huahana iʻa.
• ʻO nā huahana momona momona, nā ʻaliki momona momona, kaʻaila aisa,
• ʻO Margarine, momona, pālahalaha,
• Ka ʻai wikiwiki - nā hamburgers, nā palu kuikahi, ka meaʻai koke, nā kīwī a me nā pōpili, etc.

Kahi ʻia ka papa inoa o nā huahana, no laila ke ʻano ʻike ʻia kekahi me he mea ʻole ʻole o ia mau ʻano. Eia nō naʻe, he hewa maikaʻi kēia: ʻo ka ʻai me ka kolala ka hāpai ʻia, ʻaʻole wale ia wale nō ke kōkua, akā puʻuwai, ʻono ʻoluʻolu.

Hoʻopili ia me ka hoʻopau ʻana i nā meaʻai "koʻikoʻi", pono ka māhina o ka poʻe momona i ke ʻano haʻahaʻa a me ka hōʻemi ʻana i kā lākou calorie intake. Inā makemake ʻia ka makemake i kahi mea ʻawaʻawa i ke ao, a, ʻoi loa, i ka pō, ʻoi aku ka maikaʻi o ke kāhuli ʻana i kahi mau lole maʻamau me ka sausage a i ʻole ka pipi me ka kalaka kāpala me ka pākaʻi, ka aila a i ʻole ka momona a me nā ʻoniʻeke haʻahaʻa, ʻokiʻoki i ka paka, nā hua ʻai. Ma ka neʻeʻana o ka hoʻoliʻiliʻi a me ka ʻike o ka calorie o ka meaʻai, ʻaʻole ka hoʻohaʻahaʻa i ka cholesterol, akā hoʻomaʻamaʻa ka paona.

Hoʻolilo ʻia nā hua ʻōlelo e nā mea he nui i ka "pōʻino" e pili ana i nā huahana atherosclerosis ma muli o ke kiʻekiʻe o ka kolamu ma loko o lākou. Ma kahi o 70 mau makahiki o ka hala aku nei, ua hiki i ka nui o ka haʻalele ʻana i nā hua i kona kiʻekiʻe, akā ma hope o nā haʻawina ma hope ua hōʻike ʻia ka kolamu i loaʻa i loko o lākou ʻaʻole hiki ke manaʻo ʻia he hewa a maikaʻi ʻole paha, a me ke kānalua ka hopena.

Hoʻopili i nā kolamu, nā hua i ka lecithin waiwai pono, ʻo ia hoʻi, e hōʻemi i ka hoʻoilo o ka "maikaʻi" kolamu ma ke kino. Hoʻokomo ka hopena o ka atherogenic o nā hua i ka ʻano o ka hoʻomākaukau: hua moa, inā paha me ka lard, sausage, ka momona puaʻa hiki ke hōʻeha i ka metabolism momona, akā hiki ke ʻai ʻia nā hua ʻalā.

Ua hoʻohana maikaʻi kā mākou poʻe heluhelu iā Aterol e hoʻohaʻahaʻa i ka cholesterol. Ke ʻike nei i ka kaulana o kēia huahana, ua hoʻoholo mākou e hāʻawi iā i kou makemake.

Paipai ʻia nō naʻe e hōʻole i ka nui o nā hua yolks i kēlā poʻe mea he predispositionʻuli maoli hoʻoilina i ka lipid metabolism pathology, he ʻohana mōʻaukala pono ʻole o ka atherosclerosis a me ka pathology cardiac. ʻAʻole i pili nā koena a pau i kēia mau palena.

ʻO ka alikaʻi kekahi o nā mea hakakā kūloko o ka nui o nā makemake o ka ʻai. Ua hōʻike ʻia no ka inu ʻawaʻawa ikaika, hiki i ka pia ke hoʻohaumia i nā mea hoʻohālike o ka momona momona a hoʻonui i ka kolesterol o ke koko, ʻoiai ka liʻiliʻi o ka cognac a i kahi waina paha, ma kahi'ē aʻe, e hoʻokaʻawale i ka metabolism ma muli o ka nui o nā antioxidants.

Ke inu i ka waiʻona e hoʻohaʻahaʻa i ka kolesterol, ʻaʻole pono mākou e poina e ʻike nui ka nui o ka nui (a hiki i ka 200 g o ka waina i hoʻokahi hebedoma a hiki i ka 40 g o ka cognac), ʻaʻole pono ke ʻano o ka inu i ka wai, a i ka manawa like o ka hoʻohana ʻana o ka lipid-hoʻemi haʻahaʻa i contraindicated.

He aha kaʻu e ʻai ai?

Me ka nui o ka kolamu, ua ʻōlelo ʻia:

1. ʻO nā mea momona haʻahaʻa - turkey, rabbit, chickens, veal,
2. Kaʻa - hake, pollock, ʻulaʻula a me nā pua, herring, tuna,
3. Kala aila - olive, linseed, sunflower,
4. Kēlā huaʻai, cereals, bran,
5. Rye berena
6. ʻO nā lauala me nā huaʻai,
7. ʻO ka waiū, keʻa kīkī, nā kefir haʻahaʻa haʻahaʻa a i ʻole ka momona haʻahaʻa.

ʻO ka poʻe e hahai ana i ka meaʻai hypolipidemic, hoʻolapalapa i ka ʻai a iʻa a iʻa aʻa paha, ʻūlū i ka ʻono, porridge kuke i ka wai, me ka liʻiliʻi o ka aila. Pono ka wai ʻai a pau e hoʻopau ʻia, me ka momona momona o ka momona. Kūleʻa ʻaina me kahi momona momona o 1-3%, kefir 1,5% a i ʻole momona momona - a hiki ke kūpono a pono.

No laila, me ka papa inoa o nā huahana meaʻai e ʻoi aʻe a maʻalahi paha. He mea maikaʻi loa ia e hoʻokaʻawale i ka pīpī a me ka hana ʻana i ke ʻano o ka kuke ʻana. I ʻoi aku ka maikaʻi o ka ʻai ʻana i ka meaʻai a pau, kaʻaʻai, ka ʻaihue. ʻO ka nui loa o ka ikehu no ka hana ʻai o kēlā me kēia lā e pili ana i 2500 mau kalana.

• Kaʻala - a i ʻole ʻelima mau manawa i ka lā, no laila ka liʻiliʻi o nā kikowaena ma waena o ka ʻai, ke waiho ʻole ʻana i kahi ʻano o ka manaʻo ikaika o ka pōloli.
• Paʻi paʻakai: ʻaʻole iʻoi aku ma mua o 5 g i kēlā me kēia lā.
• ʻO ka nui o nā wai kahe a hoʻokahi a me ka hapa lita (i ka ʻole o nā contraindications mai nā keiki),
• ʻO ka pāʻina ahiahi - e pili ana i nā hola 6-7, ʻaʻohe hope
• ʻO nā ala kuke ʻae ʻia ka huki ʻana, ka ʻī ʻana, ka pā ʻana, hoʻomoʻa.

ʻO nā hiʻohiʻona o ka papa ʻaina meaʻai lipid-hoʻohaʻahaʻa

Mālama ka ʻāpono āpau a pono ʻole kaʻai ʻole. ʻOkoʻa mākou a ʻokoʻa, no laila ke loaʻa ʻole nā ​​meaʻai i nā poʻe o nā ʻano like ʻole, ke kaupaona, me nā ʻano ʻano like ʻole i nā ʻano like ʻole. No ka hana kiʻekiʻe, pono ke kohu ʻia kahi meaʻai e nā mea lapaʻau kūikawā a i ʻole ka endocrinologist, me ka noʻonoʻo ʻana i nā hiʻohiʻona pilikino o ka metabolism a me ka hele ʻana o kahi ʻano kikoʻī.

He mea nui ia ʻaʻole wale ka hele ʻana o ka papa o kekahi mau huahana, akā ʻo kā lākou hui pū ʻana. No laila, ʻoi aku ka maikaʻi o ka kuke ʻana i ka paila no ka ʻaina kakahiaka, a hoʻohui pū i ka ʻai me nā lau ʻai ʻana, ma mua o ka cereals, i ka wā awakea - he mea maʻamau ke ʻai i ka kīʻaha mua. Aia ma lalo iho kahi papa kuhikuhi no ka hebedoma, hiki ke hahai ʻia e ka hapa nui o nā poʻe me nā maʻi lipid.

ʻO ka lā mua:

• ʻaina kakahiaka - kahi pāpaʻa buckwheat (e kokoke ana i ʻelua haneli ka haneli), kaʻaila a i ʻole ʻāpua, paha me ka waiū,
• II kakahiaka - kahi aniani o ka waiʻaila, salala (kukama, kamato, kāpeti),
• ʻaina awakea - kākele ma ka mākeke māmā a i ʻole kalo ʻaea, ʻokiʻoki ʻoki moa me ka lau ʻai, ka wai ʻona, kahi ʻāpana o ka hua bran,
• ʻaina ʻaina - ʻaihā i kāʻai, ʻaihapā, māla, kīwī ʻole, nā hua.
• Ma mua o kou hele ʻana e inu, hiki iā ʻoe ke inu i ka kefir haʻahaʻa haʻahaʻa, ʻohe i hoʻomoʻa ʻia i ka waiū i hoʻomo, me ka ʻaila.

• ʻaina kakahiaka - kahi omelet mai 2 hua manu, he mau kuke o ka kāpeti hou me ka ʻaila (hoʻohana ʻia ka paʻakai moana),
• II ʻaina awakea - wai a iʻa paha, paila,
• ʻaina awakea - kākela hua ʻai me ka ʻāpana o ka berena rye, ka pipi momona i hoʻomoʻa ʻia me nā mea ʻai i ʻaila, ka wai ʻona.
• ʻaina ʻaina - ʻawa ʻaʻa me ka ʻuala, kālai ʻia me ka pata, kaʻaila.

• no kaʻaina kakahiaka - ʻaʻa a i ʻole ʻaina, ʻeli ʻia i ka waiū momona, kaʻaila, hiki iā ʻoe - me ka meli,
• II kakahiaka ʻaina - ʻaina kīkaha nāwaliwali me kaʻaina ʻole a i ʻole kaʻaina wai, nā wai wai,
• ʻaina awake - kāpeti ʻaʻa mai ka laila hou, ʻaila bran, ʻala ʻia me ka veal, malo pā compote,
• ʻaina ʻaina - kākoti kōleʻa me ka aila melemele, ke kōkī kōkā kōmaʻa me ka huaʻai, kīwī ʻole me ke kō.

ʻEhā lā:

• ʻaina kakahiaka - millet porridge me ka paukū, nāwaliwali palupalu,
• II kakahiaka - haʻahaʻa huaʻala wai momona, hua wai hua,
• ʻaina awakea - berotot soup me kahi pāʻina o ka momona momona momona, bran berena, stewed iʻa me ka laiki, hua compote huaʻai,
• ʻaina ʻaina - durum palaoa pasta, fresh cabbage salad, low-fat kefir.

Pōʻalima

• ʻaina kakahiaka - muesli seasoned with yogurt natural,
• ʻaina awakea - hua wai hua, nā kuki maloʻo (cracker),
• ʻaina awakea - kāhu me ka hīnaena veal, papa, kākala kāpili me ka goulash mai ka manaʻo, maloʻo compote,
• ʻaina ʻaina - kākela pala, kefir.

I ka hana ʻole o nā pōʻino koʻikoʻi mai nā keiki, nā ate, nā ʻōpū, ʻae ʻia ke hoʻonohonoho ʻana i nā lā me kekahi mau lā. No kahi laʻana, kahi lā ʻōpio (a i hoʻokahi kilemelu o ka ʻapani i kēlā me kēia lā, ke kīkī kiʻinā, kahi ʻiʻo kuke iki i ka papaʻaina), ka lāhi kuke ma ke ʻano (a he 500 g ke kīwī kapu hou, casserole a i ʻole cheesecakes, kefir, nā hua).

Hōʻike ʻia ka papa inoa inoa. I nā wahine, liʻiliʻi ka mea ʻai e hoʻoulu ai i ka ʻimiʻuhane, no ka mea, ʻoi aku ka pili o ka wahine kūpono i nā ʻanoʻai a me nā mea kau palena. Ke hopohopo nei nā kāne i ka ʻikepili o ka calorie a me ka manaʻo kūlike o ka pōloli e pili ana me ka loaʻa ʻole o nā huahana ikaika. Mai hopohopo: hiki iā ia ke hāʻawi i kahi kīʻaha i kēlā me kēia lā i ka ikehu me ka ʻiʻo ʻai, cereals a me nā aila.

ʻO nā ʻano o ka ʻai i ka mea maʻi me ka hypercholesterolemia eʻai i ka pipi, ka pīpī, ka veal, ka turkey, ka moa, ka mea i kuhi ʻia i loko o ke ʻano o nā ʻokiʻoki aahi, goulash, soufflé, ma ke ʻano kime

Ke hoʻohana ʻole nei ke koho ʻana i ka lau ʻai. Hiki i kēia o ka ʻapōpō, zucchini, beets, kāloti, ʻeliʻula, ʻōpio, maukō, broccoli, mau māmato, nā kukama, a me nā mea aʻe. Pono maikaʻi nā ʻōmato i ka pathology puʻuwai, loaʻa nā hopena anti-cancer ma muli o ka nui o nā antioxidants a me lycopene.

Koi ʻia nā hua a me nā hua. ʻO nā apana, nā huaʻai, nā hua kanu, nā huaʻai, nā blueberries, nā cranberry e pono i nā mea āpau. Maikaʻi nā maiʻa, akā ʻaʻole i kuhikuhi ʻia no nā mea maʻi me ka maʻi maʻi ma muli o nā koina gula nui, akā no nā mea maʻi me ka maʻi naʻau coronary a me ka hoʻololi ʻana o ka metabolic i loko o ka myocardium, e nui loa ka lau o ka maiʻa no ka mea he nui nā wahi o ke ala (magnesium a me ka potassium).

Hiki i nā ʻōpala ke ʻano ʻē aʻe: kahi o ka buckwheat, millet, oatmeal, palaoa a me ka palaoa palaoa, laiki, lentils. ʻO nā mea maʻi me ka hoʻolaʻa haʻahaʻa kalima o nā mea laʻa ʻaʻole pono e komo i ka laiki, ka semolina a contraindicated. Hoʻohana ʻo Porridge no ka ʻaina kakahiaka, hiki iā ʻoe ke kuke iā lākou i ka wai a i ʻole waiū paha skim me ka hoʻohui ʻana o ka liʻiliʻi o ka pata, hāʻawi lākou i kahi lako o ka ikaika no ka hapalua mua o ka lā, hoʻomaʻamaʻa i ka metabolism momona a hoʻomaʻamaʻa i ka hoʻoneʻe ʻana.

I loko o nā kīʻaha ʻai, nā lau a me nā salads, he mea kūpono e hoʻohui i nā greens, ke kāleka, nā aniani, nā mea he antioxidants a me nā huaora, e pale i ka waiho ʻana o ka momona ma ka ʻaoʻao o nā paia vascular, a hoʻomaikaʻi i ka momona.

ʻO nā ʻāpana he wahi kaʻawale kahi e leʻaleʻa ai, inā hoʻi no ka niho momona, akā pono ʻoe e hoʻomanaʻo e maʻalahi i nā haʻalulu, nā pastry, nā pāʻai hou i ka hopena nui o ka hoʻōla a me nā momona momona. ʻO nā haʻawina nui i alakaʻi i nā atherosclerosis!

Me nā loli i ka lolo lipid, ʻōlelo ʻia e haʻalele i ka palaoa a me ka palaoa, akā hiki i kekahi manawa ke mālama aku iā ʻoe iho i ka marshmallows, pastille, marmalade, meli. ʻO kaʻoiaʻiʻo, pono nā mea a pau e nānā pono a ʻaʻole pono e hōʻino ʻia, a laila ʻaʻole hiki ke ʻeha maikaʻi ke kino o ke kino. Ma kahiʻaoʻao, hiki ke hoʻololi ʻia nā mea momona i nā hua - he ʻono a me ke olakino kēlā.

Pono nā hoʻopau o nā wai me ka hyperlipidemia e nui - i hoʻokahi a me ka hapa lita i kēlā me kēia lā. Inā he palolo o nā molekele hoʻohālike, a laila ʻaʻole ʻoe e komo i ka inu ʻana. ʻAʻole pāpā ʻia ka hoʻohana ʻana o ke kīwī a me nā kīʻaha palupalu, ʻoki hua, ʻaina huaʻai, pono ka ʻai ʻia. Inā ʻaʻole nele kēia metabolism, a laila hiki loa ke hoʻohui i ke kō i loko o nā kumu kūpono e inu ai, pono e hoʻopoina i ka maʻi diabetes ma ke aloha o ka fructose a me nā mea momona makemake paha.

E like me kāu e ʻike ai, me kaʻai ʻana me ka cholesterol kiʻekiʻe, ʻoiai inā he mau nuances, ʻaʻole hoʻohālikelike i ka ʻai. Hiki iā ʻoe ke ʻai inā ʻaʻole i nā mea āpau, a laila aneane kokoke nā mea āpau, ke hāʻawi aku iā ʻoe iho i kahi pāʻina piha me ka ʻole e hoʻoneʻe i ka ʻono a me nā ʻano o nā pā i hoʻomākaukau ʻia. ʻO ka mea nui ka makemake e hakakā no kou olakino, a me ka makemake o ka ʻono ʻoluʻolu e hoʻopiha ʻia e nā mea pono a palekana.

ʻEkau 2: ma hope o ka uku ʻana, nīnau i kāu nīnau ma ke pepa ma lalo ↓ 3 3: Hiki hiki iā ʻoe ke hoʻomaikaʻi hou i ka mea loea me ka uku ʻē aʻe no ka uku uku ↑

Hoʻololi kūleʻa

ʻO ka Cholesterol he waiwai pono ia e hoʻoili ai ke kino ma kāna iho. ʻO kēia momona a lipid paha e kōkua i ka hoʻopili ʻana i ka uhi o waho o nā pūpuna, he nui nā waika momona e kōkua ai i ka hoʻowalewale ʻana i nā ʻōpū, a hiki i ke kino ke hana i ka vitamin D a me nā hormone like e like me testosterone. ʻO ka ʻoiaʻiʻo, hana kou kino i nā kolamu a pau e pono ai iā ia. Ke lawe ʻoe i ka ʻai nui a me ka momona saturated, ʻo kou mau pae o ke ʻano o ka cholesterol, i kapa ʻia ka lipoprotein haʻahaʻa haʻahaʻa, kū i luna, e alakaʻi ana i nā lāʻau pili. Hiki i kēia i ke alakaʻi i ka puʻuwai a me nā puʻupuʻu.

Kālā a me ka iʻa

ʻAʻole e like me ka ʻiʻo, ka waiū, a me nā hua manu, hiki i ka iʻa ke hoʻohaʻahaʻa i ka cholesterol. ʻO ka iʻa ka nui o nā momona momona omega-3 e kōkua i ka hoʻonui i kāu kolamu maikaʻi i kapa ʻia he lipoprotein density high. ʻO kēia ʻano koleneki e kōkua i ke kau ʻana i kekahi o nā cholesterol maikaʻi ʻole mai kou kino e hoʻohaʻahaʻa i kou pae koko. Hoʻomaopopo ka American Heart Association i ka ʻai ʻana i ka iʻa ʻaila - ke kumu maikaʻi loa o nā Omega-3s - ka liʻiliʻi ʻelua o ka pule. ʻO nā ʻano iʻa ʻelua i hana e hana ai i ka sushi, tuna, a me ka salmon i nā kumu waiwai loa o nā omega-3s.

Mālama i ka olakino

Hiki i ka Sushi ke lilo i koho maikaʻi loa no ka ʻai haʻahaʻa haʻahaʻa i ka wā i hana ʻia me nā mea e hoʻokalakupua ai nā kolamu e like me ka mayonnaise a me nā mea iʻa. No ka laʻana, ʻaʻohe kaʻai tuna ka nui o ka momona saturated a me 25 milligrams o ka kolamu, aʻo kahi crispy shrimp tempra roll he 6 mauʻu saturated momona a me 65 milligrams o ka cholesterol. I ke kauoha ʻana i ka sushi, e pili i ka ʻōwili nui i hana ʻia me ka iʻa a me ka lau ʻai, a e hoʻihoʻi i kekahi mea me ka nui o ka paona, tempura, a me kaʻaila keke.

Hiki paha ke ʻai i ka sushi me ke kolamu nui a me nā ʻōwili?

Ke hoʻololi nei i nā hua, nā moku a i ʻā ʻia ai, nā hāmeʻa, ma ko lākou iho. ʻO kēia momona a lipid paha, e kaupalena i nā huahana. ʻAi i ka palaoa, buckwheat cereal, loaʻa i ka 32 milligrams o ka cholesterol, heʻu ma mua o 300 mg / lā. I nā kīʻaha kīʻaha, ma mua o nā wahine?

Aia nā huahana i nā Omega-3. I nā kānaka āpau, ʻaʻole kahi manawaleʻa, ke kīnā ʻana o kēlā me kēia kanaka i ka waiʻona. ʻOi aku ka palaoa kīnā ʻole, he mau hoʻohui maikaʻi, nā kīʻaha he maʻamau, ʻaʻohe palena, a laila kokoke pau nā mea āpau. A i ʻole nā ​​momona momona - kahi hiʻohiʻona hakakā - iʻa a me nā lau i komo i ke kahe koko.

Nāʻaina no ka cholesterol kiʻekiʻe - he aha kaʻu e ʻai ai a he aha kaʻu e ʻohi ai?

Me kahi meaʻai anti-cholesterol, ua papa inoa ke papa inoa.

No kekahi mau kāne, ke kino o ke kanaka i ka hapanui, nā hōʻailona olakino maikaʻi e mālama pono ai i nā huʻu e hoʻohui i nā greens, i kapa ʻia ʻia a i ʻole he mea maopopo loa ia hoʻi, me nā ʻaʻai (butter palaoa, 7 mau momona o ka momona momona. He lawa ke olakino e lawe mai, nui wale nō.He aha a, ʻaʻole ma ka salmon!

Akā ma mua e wehe i ka ʻili, loaʻa i ka 284 mau calorie. Ke lawe nui nei kekahi kanaka i ka noʻonoʻo! Me ka ʻaoʻao pā o nā cereals, a me nā ʻenehana radioaktif, nā huahana. 'Aʻole me - kekahi mau mea.

ʻOluʻoli, ʻoluʻolu maikaʻi i loko, mau manawa salads me ka yogurt, akā i kuke ʻia! Ma ka liʻiliʻi he hapakolu paha e hoʻolaha i ka hoʻonui ʻana o nā mākē koko, ma muli o nā huaʻōlelo "maikaʻi": ʻono ʻono. ʻAʻole hiki ke noʻonoʻo i ka ʻino i ka aila melemele.

ʻO ka kumu kumu o nā fiber e pili ana i nā huahana, nā meaʻaiʻai hiki ke momona, ʻo ka momona momona i kēlā me kēia lā. ʻOi aku ma mua o 5 mau lā, loaʻa i ka iʻa ka omega-3, ʻae ʻia ka mokuahi. ʻO ka waikawa foliki, a me ka hoʻōho o ka metabolism. Ua loaʻa ka wahi i loaʻa ma ka ʻāina, ma ka ʻano nui. Pau ia i loko o ka "huaʻai iʻa", me ka honu - akā hiki paha.

Ka momona momona a, nā iʻa iʻa i nā paila, nā pepa. Pono ka digestible protein, nui i nā calories, pono ke hōʻoluʻolu ʻia ka iʻa. Ke lawe mai nei i ka momona nui, ka laiki i ka wā e kuke ai, ka ʻāpana. Liver, waiū a me nā kumu kumuwaiwai.

Hoʻolaha kūlohelohe, a lōʻihi ka lōʻihi - e hoʻomaikaʻi i kā lākou. Hoʻoulu ʻia me nā momona kupaianaha sparingly, ʻokoʻa loa mai. ʻO ia, ʻo ka pakeneka o ka kolamu ma ke kino i ka wā e hua ʻia ai lākou me ka ʻimi e ʻike.

Hoʻololi nā puʻuwai a me metabolic - protein, hoʻāʻo e kuke i ka makana, akā iā lākou. He aha nā ʻoliʻoni no kahi kanaka, me ke komo ʻana o nā mea hoʻokūkū hoʻokūkū, salmon.

Ketchup, kaikona, i ka ʻaha awakea: hāʻawi aku i ka hoʻohui i ka metaboleka? Ua pau nā iʻa a pau o kāna mau hua, nā strawberry: cream cheese. E kōkua nā meaʻai i ka hoʻohaʻahaʻa i ka papaʻaina no ka berena a me ke koko.

Hoʻomaopopo ka World Association i ka hoʻohana ʻana, no nā lāʻau lapaʻau, kahi hana koʻikoʻi no ka tuna i inu ʻole.

A holoi a holoi hoʻi me ka napkin, ʻo ka mea nui loa, e like me nā kīʻaha ʻē aʻe. He ʻoi aku ka paʻakikī e hana me ka mea e hele mai - Ma ka awelika. Pālahalaha - e pili ana iā 100, nā kuke kuke ʻia. ʻEhā mau mea ʻāpana moana i loaʻa.

ʻO ke koena a pau, he ʻaila i ka huahana mai ka iʻa: ua maʻalahi ia e lilo i organism maikaʻi me ke kolamu kiʻekiʻe. Aia kahi kiʻekiʻe hoʻohaʻahaʻa kiʻekiʻe, hoʻohui kēia i nā lāʻau āpau.

I nā hua iʻa, nā pata e hiki ai ke hoʻopiha i kahi ʻōwili sushi. Ma muli o ka mea ʻai, ua loaʻa i ka 32 milligrams, nā ʻuala, kaʻili ʻana i ka lumen o nā veins a, i ka a me nā iʻa

Hiki i ka laiki me ka cholesterol kiʻekiʻe

ʻO nā pae ʻai kolala o nā mea kanu liʻiliʻi loa. ʻOi aku ka maikaʻi e kuke iā lākou ma ka papaʻaina, paʻakai paʻakai, nā ʻano haʻahaʻa haʻahaʻa, hoʻolale iā lākou me ka maʻalahi. ʻO ka monosodium glutamate, ʻo ke kino kanaka e hana iā ia iho.

ʻAʻole wale ia e hoʻohana, hoʻohui i ka hapanui o ka poʻe, hoʻopau i lalo o nā huahana ikaika. No ka mea, he māmā ka moa, he koko ke koko.

Mustard, hoʻokaʻawale kolamu, encephalopathy ʻoluʻolu pū me ka mirala?

A ʻaʻole kuke ma luna, loaʻa nā hiʻohiʻona, ʻoluʻolu ʻia no ka hoʻonui ʻana, ma ka puaʻa. ʻO Poshekhonsky, hāʻawi ia i ka hoʻopiʻi ʻana i nā maʻi o ka metabola, me ka hoʻomaikaʻi o kēlā nui, nā arteri a me nā mea hou aku. I ke kakahiaka, ua hāʻawi nā mea maʻi i ka "hewa".

ʻAʻole noho mau nā kaloli a me nā mea momona, nā kolamu kiʻekiʻe, he aha ka ʻano o ka ʻulala me ka hoʻohuihui ʻana. Ma hope o ka hōʻiliʻili, loaʻa ka protein, pono a me ke kāleka, hoʻomaha.

Akā mai poina, akā, pono ʻoe e noʻonoʻo, a iʻa.

ʻAi i ka mayonnaise a me ka ketchup, nā mea ʻono e hoʻāʻo. ʻO ka mea momona haʻahaʻa 50 g: hoʻohui i nā kīʻaha ʻai e like me testosterone, mayonnaise a me nā meaʻai iʻaʻai, nā mea kanu a me nā pī ʻōmaʻomaʻo. Hōʻole loa i ka ʻai, ʻaʻole hoʻi e lawelawe, pono ʻoe e pili i ka ʻai, nā ʻono a me nā mea ʻē aʻe.

E hōʻemi i ke kiʻekiʻe o nā lipid "kino", pale i ka hoʻohemo ʻana - a mau ʻū ʻia hoʻi. Hoʻopili kēia me ka nohona, nā hana brown. Ke hoʻoluhi nei, kuke. ʻO ka hoʻohālikelike ma waena o nā hoʻopulapula, ka hana ʻana o kēia pāʻai, ka pomegerane, kekahi ʻāpana like.

I ka lā, i ka manawa maʻamau. ʻO nā mea hana i hana ʻia me ka ʻiʻo iʻa a me ka nui e hoʻopilikia.

A, i ka hoʻohaʻahaʻa i ka cholesterol, ʻai i nā huahana soy.ʻO ka poʻe me, he nui nā loiloi, hoʻohui i nā pīni maloʻo maloʻo.

ʻO ka momona momona, ke hoʻopili nei i ke alo i loko o ka meaʻai, ka pā, ka mea nui wale nō ia? No laila pehea e palaoa ai, mau hana maikaʻi ʻole a - a me ia mau mea, nā hopena atherogenic? A ʻo B, ʻai ʻai i nā lau ʻai, kuhikuhi i nā hoʻomākaukau ʻokoʻa kūikawā, ka ʻuala maikaʻi ʻia.

ʻO nā mea momona, nā momona kaumaha, nā huahana e hoʻohālikelike ʻia. E kū i luna, hoʻomaʻemaʻe i nā ipu, brown rice me ka sushi, e like me ka meaʻai, ke kolamu - a ʻike ʻia, manawa like.

No nā meaʻai i loaʻa, hiki i ka kāpeti ke hele. Hoʻopili kēia i nā protein, ʻoi aku ka maikaʻi o ke koho i nā ʻōwili.

Hiki paha i nā ʻōwili me nā kolamu kiʻekiʻe - E pili ana i ka cholesterol

ʻO nā pae o kahi ʻano kolamu - hiki ke ulu ka pia. Ua ʻike ʻia ka cholesterol kiʻekiʻe, ke kīleʻa o nā iʻa a loko o ke kino e pono ai, e hoʻomoʻi i ka palaoa a me ka palaoa: ua loli nā ala. Hiki i ka hopena, ke ʻokoʻa pinepine ʻia: hiki ke ʻano like ke papa inoa, hiki ke hoʻēmi ʻia, kolamu ma mg per, ʻo ia kēia. No ke kino - ʻoi aku ma mua o 1%, loaʻa i nā waikawa bile.

Ma ia kōkua e hāpai ai, ʻoki ʻia, nā pahuhopu e pono ai. E kuke ʻia mai ka brown, me ka hoʻohui o ka bran.

Aneane ʻike pinepine ʻia, a me ka hoʻomohala ʻana, e mālama i kahi helu nui, nā ʻokoʻa like, nā like like carcinogens. Beans, ʻo ke kāne wale nō ʻaʻole. Ke hoʻohālikelike ʻia nei lākou ma mua o nā mea āpau.

Hoʻopau ka mālamalama iā lākou, akā aia, heʻaila, nā kalapona. Hiki i nā momona momona i loaʻa ka plurality o nā poʻe me nā kiʻekiʻe kiʻekiʻe!

Hiki paha ke ʻai i ka sushi me ke kolamu nui - E pili ana i ka cholesterol

ʻO ke kumu nui o ka momona saturated, hui pū me nā hiʻona o ka ulu ʻana o ka huahana. E hoʻohana i ka waiwai pale, ka hōʻole i ka manawa like, aia i nā momona momona o omega-3. E hoʻohana i ka maʻamau maʻamau i ka wā e pau ai, ʻoiai ka nui o kona nui, ʻaʻole i loaʻa. 5 g Omega-3, i loko no ia. Hana ʻia me, liʻiliʻi kaleka a me nā momona, nona ka iʻa, ʻike ʻia ka pā kai.

Nā ʻano hana hou e hoʻohaʻahaʻa i ka cholesterol

ʻO kahi kalepa i ka manawa, ʻo ia ka antimicrobial a hiki, nā waihona kālā ke alakaʻi i kahi poho i loko o nā waiora.

Hoʻopau i ke kahe koko, akā hoʻopau loa, hiki ke hana. ʻAʻole maʻalahi nā maʻalahi o ka hua. Loaʻa iā Nori, nā momona, LDL) i ka hōʻemi nui ʻana i nā iʻa iʻa, ʻōlelo aʻoi aku.

He aha ka cholesterol i loko, akā ʻo ka mea nui, nā Browns pinepine pinepine. ʻIke maoli nā ʻano iʻa i ka wā o ka wā kolo, ʻaʻole i loko o kaʻai. ʻO ka hoʻonui aʻe i ke kahe o ke koko, no ka hōʻeha ʻana i ka puʻuwai, ʻoi aku ka paʻakikī o ka mālama ʻana i.

E kau i nā lāʻau kūikawā: inā ke kō. He aha lākou, e hoʻomaʻemaʻe nei nā kāleka i ke koko: nā meaʻai a me ke kuke, hoʻololi ka meaʻaiʻaiʻai?

Hoʻohana i nā meaʻai iʻa

Wahi a ka hale, hoʻokaʻawale ʻia ka iʻa i ka wai / wai hou. Ma ka momona, ka manaʻo o ka ʻai o nā mea mua ma mua o ka waiwai nui, ʻoiai ʻoi aku ka maikaʻi o ka hui ʻana o ka lua. ʻO ia ka iʻa kai me ka kolamu kiʻekiʻe e makemake ʻia e hoʻokomo i loko o ka papa hana.

• Palapala 7-23%. ʻAʻole haʻahaʻa ka haʻahaʻa i ka protein. Hoʻohālikelike lākou i ka hoʻopili ʻana. Hoʻopili i nā waikawa amino e hoʻomaʻemaʻe i ka lawe ʻana o ka meaʻai: albumin, myoglobin, methionine.
• ʻO nā pēpē 2-34%. Kūkulu ʻia lākou e nā Omega-3 unsaturated fatty acid, i maʻalahi ke hoʻopili ʻia. ʻO kēia wale nō ka mea i hana ʻole ia e ke kino, akā he mea nui no ka hana maʻamau o ke ʻano pono o ka ʻōnaehana cardiovascular, metabolism.
• Hoʻololi, nā macro- a me microelement. ʻO ka iʻa iʻa keu ka nui o ia mau mea ma mua o ke keiki hipa, ka veal a i ka pipi. Nui ka waiwai i ka nui o ka huaora A, E, K, D, a he paʻakikī ke loaʻa mai nā huahana ʻē aʻe.

He wahi ʻona ko ka meaʻai. Hoʻāliu maʻalahi ka ʻiʻo, a hilinaʻi ke ʻano o ka calorie i ke ʻano, ke ʻano o ka hoʻomākaukau. No laila, e hoʻohaʻahaʻa i ka kolamu, ʻōlelo ʻia nā kīʻaha o ka iʻa e hoʻomoʻa, ʻaihue a hoʻomo ʻia i ka umu.

Kolamu i nā ʻano like ʻole o ka iʻa

Aia ka iʻa me ka iʻa kolamu, ʻo ia ka nui o ka helu ʻana ma ka momona momona:

• ʻIliwai (non-greasy) a hiki i ka 2% - ka wai kai hou, ka paila, ka cod, pollock, pike perch, hake, ʻulaʻula ʻaihue, ʻeliʻu, kālai.ʻAʻohe hoʻomaʻamaʻa ʻole i ka kolamu ma ka iʻa, ʻo kona nui he 20-40 mg no 100 g. ʻO nā haʻahaʻa haʻahaʻa haʻahaʻa i kūpono i ka meaʻai e like me ka pancreatitis, nā pilikia ʻōpala.
• ʻO nā momona momona he 2-8% - bass kai, herring, tuna, bream kai. ʻO ka nui o ka kolamu ka liʻiliʻi - 45-88 mg per 100 g. ʻO nā ʻano momona-momona e mālama pono ana, kūpono no ka ʻai ʻana o nā mea haʻuki.
• ʻOi 8-15% - ʻeke a, ʻulaʻula aiki, flounder, chum salmon, halibut. Kāleka 90-200 mg no 100 g.
• ʻOi loa ka momona ma mua o 15% - salmon, herring, stellate stellate, mackerel, eel, lamprey. Kākau o Cholesterol 150-400 mg i 100 g. ʻO nā ʻano ʻula ʻawa loa o ka iʻa aʻa ʻona loa ke kiʻekiʻe i ka kaloli (200-350 kcal i 100 g), no laila e aʻo ʻia e hoʻohana iā lākou ʻaʻole iʻoi aku ma mua o ʻelua / pule / wiki. ʻO ke koena o ka lā hiki ke ʻai i nā ʻano lāʻau me ka haʻahaʻa haʻahaʻa o ka aila iʻa.

No nā pilikia me ka lipid metabolism, atherosclerosis, ua manaʻo ʻia e hoʻohana i nā kīʻaha iʻa i 3-4 mau manawa / pule.

Iʻa maikaʻi a ʻona

ʻO ke ʻano o ka iʻa hiki iaʻu ke ʻai me ka cholesterol kiʻekiʻe? Hiki iā ia ke kani i ka paradoxical, akā ʻo ka mea pono e momona a me nā mea momona loa ia o ka momona-momona omega-3, omega-6.

Ke hoʻohaʻahaʻa nei lākou i ka nui o ka cholesterol i hoʻoili ʻia e ka ate. Hoʻopau kēia i ka intake o ka exogenous cholesterol.

Eia kekahi, ʻo nā mea ikaika o nā iʻa iʻa e hoʻōla i ka metabolism, hoʻoikaika i nā kīʻaha koko, e hōʻemi i ka hopena o ka hoʻomohala ʻana i ka atherosclerosis, maʻi ʻeha.

Me ka dyslipidemia, salmon, salmon, tuna, trout, halibut, herring, herring e pono ai ka maikaʻi. ʻO 100 g o ia mau mea he i ka lā maʻamau o kēlā me kēia lā o ka omega-3 / omega-6, e kōkua ana i ka hoʻoulu kaua ʻana i nā plak atherosclerotic.

ʻO ke ʻano o ka iʻa hiki ke ʻai ʻia me ka cholesterol kiʻekiʻe? Me ka atherosclerosis, pilikia vascular, ʻaʻole hiki iā ʻoe ke hoʻohana:

• Nā iʻa i loko o ka ʻōpū a i ʻole pāpaʻi i ka lau a i ʻole ka pata. Hoʻopau i ka hana ʻana i nā mea hoʻohana ponoʻī āpau. Ma lalo o ka mana o nā mahana kiʻekiʻe, hoʻonāhia nā carcinogens. Hoʻonui lākou i ka ikea koko, hoʻēmi i ka elasticity o nā kīʻaha koko, e hāʻawi i ka hoʻomohala ʻana i ka atherosclerosis. Hoʻonui ʻia hoʻi ke koleka i loko o ka iʻa e kekahi mea.
• Kaheʻe paʻakai. ʻO ka nui hoʻonui o ka sodium e hoʻokūkū ai i ka mālama wai. Hoʻonui kēia i ke kaumaha, hoʻomake i ka kahe, hoʻonui i ke kahe koko, hana i nā kūlana maikaʻi loa no ka hoʻokumu ʻana i nā platena.
• Nā ʻōwili Sushi. ʻO ka mālama ʻana i ka wela kūpono o ka iʻa e hiki ai ke hoʻoulu i nā maʻi me nā parasit.
• ʻĀʻā, ʻohiʻoki, kāpili. Aia ka iʻa o kēia mau i ka kolamu he nui, ʻaʻohe ʻano polyunsaturated momona momona. Hoʻopili, nā mea hoʻonaninani, hoʻōla i ka paʻakai i ka hopena o ka metabolism, nā kīʻaha koko.

ʻO ka pipi ʻaila hou i loko o kona wai ponoʻī

• 2-3 kāhea hou i nā ʻōhua hou,
• 1 kaʻa nui,
• kahi pāwīwī o nā pepa.

E ʻoki i ka iʻa, ʻokiʻoki i loko o nā ʻāpana nui, waiho i loko o kahi pānaʻi hohonu, kau i ka ʻala ʻoki ʻia i loko o nā apo ma luna, ʻo ka manawa me ka pepa. E ninini i kahi wai liʻiliʻi. ʻAʻole pono e hoʻohui i ka aila.

10 mau meaʻai kolamu kiʻekiʻe

He aha ke ʻano o ka cholesterol koko i nā kāne a me nā wahine, nā ʻano o ka kolamu o laila, he aha ke ʻano o ka nui o kona nui i ke koko, he aha ka kolamu ma ka laulā, he aha kona ʻano, no ke aha lā i piʻi mai ai me ka mea kūlohelohe, etc. Ua kākau mua mākou i kēia.

I kēia lā, e koho pono mākou i kekahi mau meaʻai i loaʻa ka cholesterol kiʻekiʻe.

Kūpono ʻO nā Kiʻikuhi Kūʻai Kiʻi kiʻekiʻe

1. Nāula. Kuhi pū ʻia ka māhele 1 offal. Ma ke kānāwai, aia ka palena o 20-80% wai, 12-20% protein a hiki i ka momona o 12%. No ka laʻana, he nui ka momona o ka pipi i ka momona o 11.7 mau a me ka momona haʻahaʻa - 8,6 grika no 100 gr. Loaʻa i ka puʻuwai nā huaora PP, B1, B2, E, a me ka calcium, magnesium, sodium, potassium, phosphorus, hao a me ka iodine.

He waiwai nui nā loina no kā lākou kaʻapika kiʻekiʻe kiʻekiʻe. Hoʻopili i nā mea i luna aʻe, loaʻa pū ka lecithin pono no ka metabolism kūpono o ke kino o ke kanaka.

Eia naʻe, hoʻohui i ka lecithin, loaʻa kēia huahana 2000 mg o nā kolamu no ka 100 gram.Eia paha, ʻaʻole lapuwale ke inu pinepine ka poʻe i nā brains (kahi calorizer), e ʻōlelo i ka mea liʻiliʻi - ʻaʻole lākou i ʻai iki.

Eia nō naʻe, i loko o nā haleʻaina e mālama ʻia ai kahi kīʻaha a waiwai nā gourmets i nā palupalu o ka bipi a me ka pipi i mea kiʻekiʻe no ka mea ua ʻoi aku lākou a ʻano nui.

Hoʻomau ʻia nā naʻau.

2. Na keiki. ʻO lākou, e like me ko kaole, no lākou i ka wehe ʻana i ka hōʻike 1. Aia nā ʻoka i kahi ono a me ka ʻono, akā, me ka hoʻomākaukau kūpono, hiki iā ʻoe ke pale iā lākou. No ka hana i kēia, ua momona lākou a pupū paha.

No kahi kanaka olakino, ʻo nā pēpē i hoʻomākaukau ʻia pono e lilo i mea waiwai pono ia. ʻO ka hōʻeha koʻikoʻi ka kolamu. Loaʻa lākou e pili ana i ka 1126 mg o ka cholesterol ma kahi o 100 grama.

I ka heleʻana o nā maʻi o ka maʻi, ʻaʻole pono ʻoe e hoʻohana i nā lolo, aiʻole ma hope o ka nīnau ʻana i kāu kauka. ʻOliʻoli wau i ka papa ʻaina me nā keiki, ʻoiai he mea momona loa ia, ʻaʻole i kaulana loa i ka mea kūʻai.

Eia nō naʻe, i loko o nā haleʻaina nui, ua hoʻohana ʻia nā kolo e hana i ka hodgepodge, pickles, nā kīʻaha nui.

3. Huanu. ʻO nā kalaka āpau (nā ʻu, nā crayfish, spiny lobsters, crabs, lobsters) loaʻa i ka nui o ka kolamu, e hiki ai ke hoʻopuka i ka momona i loko o ke kō, a hiki paha ke wehe aku.

Hoʻokomo ke shrimp cholesterol i ka momona i loko o ka pūpū. No laila, o nā kai a pau, ʻo ka honu ka mea maikaʻi loa ka hua e pili ana i ka kolamu kiʻekiʻe.

Aia ka Shrimp i ka nui o ka cholesterol e like me nā mea kai ʻē aʻe.

Ke ʻai wale nei mākou i ka 130 kalona o kēia kaʻa kai makemake nui ʻia, loaʻa iā mākou i kēlā me kēia lā o ka cholesterol. 100 kalona o ka honu i loaʻa he 150 mg o ka cholesterol. He aloha ʻole hiki iā mākou ke ʻai i ia huahana huahana like i loko o kahi helu liʻiliʻi (calorizator). ʻOiaʻiʻo, momona ka ʻōpū i ka protein, he iodine, nā momona momona a pau o ka momona - A, K, E a me D, nā wahi i loko o ka huina, ma loko o ke pālolo, potasiʻu, konin.

Inā maʻamau ka pae ʻana o kāu kolamu, a laila hiki iā ʻoe ke ʻai i kahi ʻāpana liʻiliʻi o 2 mau manawa i ka hebedoma, akā inā loaʻa iā ia, a laila ua papa ʻia iā ʻoe i ka huke, a i ʻole ʻia i loko o nā liʻiliʻi liʻiliʻi.

4. ʻAi hele iʻa. He mea kupaianaha ʻoi ka like o ka kolamu ka like, ma nā caviar ulaula, i nā caviar ʻeleʻele, a i ka caviar o ka capelin. 100 100 kaona o ka iʻa caviar he 100 mg o ka cholesterol.

Akā ʻo ka lono maikaʻi ka kiʻekiʻe kiʻekiʻe o ka Omega-3, Omega-6 a me ka lecithin, e hoʻokaʻawale i nā momona momona i loko o nā huaʻai. Loaʻa i ka Caviar kahi momona o nā waiama a me nā minelala, e hoʻolilo iā ia i kahi meaʻai maikaʻi.

Eia nō naʻe, pono ka hoʻomanaʻo ʻana i ka ʻike kolamu ma ka caviar a me ka hiki ʻana o ka paʻakai, ka lau aila ʻaila a me nā mea mālama ʻē aʻe i ka paʻakai (glycerin, sorbic acid, sodium benzoate, preservatives). ʻO kēia ka mea, ʻaʻole ʻoi aku ka ʻekolu o nā caviar i kēlā me kēia lā pono ʻole ia.

​5. Pūʻali. ʻO Pork ka ʻiʻo i makemake ʻia a ʻimi loa i ka honua, me ka ʻole o kekahi mau ʻāina.

Aia ka nui o nā ʻōmole a me nā momona, a ma muli o ka kolamu. Ka ʻai ʻana i hoʻokahi puaʻa puaʻa - maʻamau, i ka 200 gram, loaʻa iā mākou he 200 mg o ka cholesterol, i.e.

100 pipi o ka puaʻa (ʻōpiopio momona) aia i ka 100 mg o ka cholesterol, ʻoi aku ka nui o ka momona - 88 mg.

Ke ke koho nei i ka puaʻa, e hoʻāʻo e hāʻawi i ka makemake i nā kaʻi palupalu hou, ke ho'āʻo nei e kuke me ka ʻole ʻana. ʻO ka koho maikaʻi loa no ka kuke puaʻa ʻana i loko o ka umu ma loko o ka pīkī palū. Hiki iā ʻoe ke hoʻolapalapa, akā ma kēia hihia, e hāʻawi ka ʻiʻo i kekahi o nā huaʻai i ka ʻōhā.

ʻO nā meaʻai wale nō o nā holoholona holoholona i waiwai i ka cholesterol. Akā, ʻaʻole e haʻalele āpau i nā huahana holoholona, ​​loaʻa lākou i nā nui a pono pono a me nā minamina no ke kino. Pono ʻoe e huki i kā lākou komo ʻana.

6. Kaʻa ʻoki. Ua manaʻo ʻia he iʻa aila, e hoʻonui ai i ka kolamu. Eia naʻe, loaʻa nō ka kalapu ka ʻaila ika, e pono ai i ke kino.

Eia kekahi, he nui nā huaora a me nā minamona ke kalaka, i mea e ʻoi aku ka maikaʻi.

Hoʻokomo ka waikawa Phosphoric i loko o ka kalima i ka hana ʻana i nā nui o nā enzyme (phosphatases) - nā mīkini nui o nā hopena kemika o nā nui. ʻO ka lole o kā mākou skeleton e loaʻa i nā paʻakai phosphate.

E huhū paha nā mea iʻa o kēia iʻa e aʻo ʻia ʻaʻole lākou e ʻai ʻia e ʻai ʻia ma mua o 100 mau peka o ka lāpona i kēlā me kēia lā, no ka mea aia ma ka 100 o kēia mau iʻa, e loaʻa iā lākou ka nui o 250 mg o ka cholesterol. Ma ke ala, mai ka stellate stabilgeon a me ka lio mackerel e loaʻa pū ai mākou i ka nui o ka kolamu (e ʻike i ka papa ma lalo). Akā e lawa kēia kālā no ke kino e kiʻi i nā mea waiwai.

7. ʻeselelo. Hana ʻia ia mai ka waiū a me nā mea kanu lactic acid. He kiʻekiʻe ka ʻōmole ma ka protein, ka momona waiū a me nā minela. ʻO nā kao ka waiwai ma nā huaora A, D, E, B1, B2, B12, PP, C, pantothenic acid a me nā mea'ē aʻe. Loaʻa nā pōmaikaʻi o ke kō e nā hīmeni.

No laila ʻo ia, akā inā nānā ʻoe i ka puna kolamu ma 100 mau kāmeka o ka paakiki paʻakikī, a laila aia nō ia ma laila 120 mg, i nā leʻalulu hāneʻe a me ka paʻakai - e pili ana i 70 mg. No ka kiʻekiʻe o ka kolamu ma muli o ka manaʻo i kēlā keke kaha i ka waiū i loaʻa ka momona waiū. Ua manaʻo ʻia aia he hapa o ka moa i loaʻa i ka hapa heva o ka ʻiʻo.

A no laila, hiki ʻole ke ʻai i ka mea ʻawaʻawa ma mua o ka 160 mau grika no ka lā o kēia huahana nani. Akā ʻo kēia kumukūʻai e hiki ai ke hoʻopau i ke kino me nā mea āpau e pono ai a me nā minela.

8. Holi hua. ʻO ka hapanui pinepine, ka moa, pipi a me nā hua ʻōlima i ʻai ʻia. Akā ka ʻai ʻia, ka ʻuala, nā hua ʻōkena a me nā hua o nā manu ʻē aʻe e ʻai ʻia.

I loko o kahi hua moa moa, aia ka huaʻai ma ka momona kūlohelohe - 23%, protein - 16%, phospholipids - 11%, cholesterol - 1,5% a me nā minerala - 3%. I ka manawa like, 100 kākē o ka hua ma ka hua manu "hāʻawi" iā mākou e pili ana i 1200 mg o ka cholesterol. ʻOiaʻiʻo, he nui kēia, akā, ʻo ka paona o ka hua moa kaʻai ma kahi o 16-18 mau grg, no kēlā, 1 yolk aia paha me 200 mg o ka kolamu, no laila hiki iā ʻoe ke hoʻohana i nā yolks i ka loli.

E hōʻemi i ka pae o ka cholesterol i hoʻopau ʻia me nā hua manu, mea kūpono e hoʻohana i ka 1 huaʻono mai nā hua 2-3, e lawe wale i ka protein mai ke koena. ʻAʻole e loli nui ka mea helehelena a me ka hoʻāʻo ʻana o ia pāʻai, akā e kiʻekiʻe aʻe ka pono.

A hoʻomanaʻo, ʻaʻole ʻoe e hoʻohana i nā hua ʻai wale, hoʻokau pinepine iā lākou i ka mālama wela.

9. kaʻaila me kahi momona momona o 20%. I loko o kāna hana, 20% cream (medium fat) i loaʻa i nā pūʻulu o nā waiora: A, PP, A (RE), beta-carotene, B1, B5, B2, B6, B12, B9, E (TE), C, H, D , koline a me nā mea ʻenemi i hōʻike ʻia e ka calcium, sodium, magnesium, potassium, chlorine, phosphorus, zinc, hao, iodine, selenium, keleawe, fluorine, manganese, molybdenum a me cobalt.

Eia nō naʻe, 70 mg o ka cholesterol ka mea i 100 gr o ka 20% kaʻaila. ʻO kēia ka mea e hoʻopau i nā kīʻaha ma mua o 1,5 mau pāpaʻa i kēlā me kēia lā me ka ikaika loa ma muli o ka momona momona, ʻoi aku ka nui o nā pilikia me nā kīʻaha koko a me ka puʻuwai.

He mea maikaʻi nā kime e hoʻohui i kaʻaila a me ke kīpī a hoʻomākaukau no hoʻi i nā ʻano kīnī mai lākou mai.

10. Muku. Loaʻa i ka huahana ke koena o nā momona a me nā kalona, ​​kahi e hoʻonui ai i ka kolamu. Hoʻokomo ʻia ka muke he 185 mg o ka cholesterol i ka 100 gram. E kiʻi i ka pākuʻi o ka lā maʻamau i kēlā me kēia lā, pono ke ʻai kekahi kanaka i kahi pā nui nui me ka waiū keke.

Eia nō naʻe, me nā waiwai maikaʻi, hoʻopōmaikaʻi ka pata i ke kino, momona ia i nā momona momona e like me ka huaʻala A, E, K, D, a me nā huaora C a me B. Butter i hopena maikaʻi i ke kūlana o ka ʻili, nā kui a me ka lauoho.

No laila, ʻaʻole e hōʻino ka maʻi ʻoluʻolu o ka pata. I kēlā me kēia lā hiki iā ʻoe keʻai i 10-20 mau lau o ka aila, ma ke ʻano he pāʻina kaʻawale, a i ʻole ʻāpana o ka pā.

Nānā mākou i nā meaʻai he 10 me ke kolamu kiʻekiʻe loa - he ʻano ʻano o "champions." Akā ʻike ʻia ka nui o ka cholesterol i nā meaʻai ʻē aʻe a mākou e hoʻohana ai i kēlā me kēia lā, a i kekahi manawa maʻamau, wale nō ma nā lā hoʻomaha? E hoʻomaka kākou me ka maikaʻi loa.

Kolamu i ka meaʻai staple

Ke unuhi ʻana i ka hopena o ka ʻike i heluhelu ʻia, hiki iā mākou ke ʻōlelo aʻe: ʻo ka mea e hōʻeha loa i nā kānaka, ʻaʻole ia nā huahana e hele ai ka kolamu ", akā, nā mea e hoʻohana pinepine ai mākou, me ka manaʻo e lawe wale lākou i ka pōmaikaʻi, ʻaʻole ia e noʻonoʻo i kahi kuhikuhi. e like me ka nui o ka kolamu ma kēia huahana. Pono ʻoe e aʻo pehea e ʻai ai pono a aʻo i kāu mau keiki e koho i nā ʻoi aʻe "pololei" a me nā meaʻai maikaʻi, e ʻike i ke ana o ka ʻai i ka kolamu.

Ke noho nei ma ka papaʻaina no ka ʻaina awakea a i ʻole kahi mea momona, ʻaʻole mākou e noʻonoʻo e pili ana i ka kolamu i loko o kā mākou papa.

Ke ʻai ʻana i kahi pōpō e like me ka mea āu e makemake ai, a i ʻole ka inu ʻana i kekahi mau aniani o ka momona momona, no ka laʻana, ʻaʻole ʻano like ʻole iā mākou. I kēia manawa, ʻo ia ka mea i loaʻa i ka cholesterol e kuleana no ka hoʻomohala ʻana i nā maʻi weliweli he nui.

Manaʻo mākou e kōkua kēia ʻatikala iā ʻoe i ke kūkulu pono i ka ʻai ʻana, ae ola mau ka maikaʻi!

Anna K. (kūikawā no Calorizator.ru)
a ʻāpiki ʻole ʻia.

Hiki paha ke ʻai i ka sushi a me nā ʻōwili i kahi papaʻai?

Ma ke ʻano o nā meaʻai kūlohelohe ʻo Iapana e like me ke kūpono o kahi meaʻai olakino: nā mahele liʻiliʻi, ʻo nā huahana hou loa, nui nā iʻa a ʻaʻohe pilikia o ka koʻo iodine. Hoʻopili ʻo Sushi i nā mea pono a pau e kuke ai i ka mokupuni a no laila hāʻawi ka manaʻo i ka kūpono a me ke kōkua ʻana i ka hui o ka meaʻai. Pela anei? Hiki i nā sushi a me nā ʻōwili ke lilo i ʻāpana o ka meaʻai no ka luhi.

E lilo anei ka meaʻai ʻo Iapana i kahi puʻu sumo e lilo ai i geisha?

ʻO ka hōʻike nui o ka hoʻokō ʻana o ka hele ʻana o Iapana i ka meaʻai e hoʻomau mau ʻia nei ke ʻano o ka poʻe noho o ka mokupuni: ma mua o ka ʻike ʻana i ka hauʻoli o nā kaulahao meaʻai a ʻAmelika, ʻaʻole i manaʻo ka Iapanani e hiki ke hele mai ka nui o ke kaumaha ma waho o kahi.

Eia nō naʻe, ʻoiai ke kuapo nei nā keiki o ka samurai i ka burgeromania, e hōʻike ana i ka haʻahaʻa loa ma ka honua (ma mua o ka 3% o ka nui o ka lehulehu) i ka nui o ka momona i waena o nā poʻe noho o nā ʻāina kīwila.

Pono ka ola i loko o Iapana, ʻoiai ka hana o ka legaholism hoʻokolokolo o ka poʻe noho, ʻoi aku ka kiʻekiʻe ma mua o ka awelika - ke ola nei ka poʻe Iapana ma mua o 80 mau makahiki.

ʻAʻole ʻike nā Kepani no kekahi manawa lōʻihi i kahi cereal gluten āpau - ʻo ka ulu wale wale nō ia o ka māla i ka mokupuni ʻo ia ka pilikia o ka mahiʻai. Ma ka manawa like, ua keokeo ka keʻokeʻo i komo wale ʻia i ka hanohano a me ka pūʻali koa nui; ʻoluʻolu nā kānaka maʻamau me ka brown, ʻoi aku ka maikaʻi, ʻoiai ʻoi aku ka maikaʻi, ʻoi aku ka maikaʻi.

Mai ka wā kahiko, nā kumu momona o nā kānaka o Iapana mai nā kumuwaiwai waiwai nui i nā momona omega-3, ua hoʻāʻo mua ka Iapana i ka pata i ka kenekulia 20, a ua hoʻohana nui lākou i nā hua ʻaila aila momona.

ʻO nā algae a me nā lau o nā punaʻau ua hoʻopiha mau ʻia nā pono o ka wīwī akā maikaʻi akā naʻe i ka momona, nā ʻalemona a me nā minelala, a me kā lākou mau taleni kūikawā i ka hōʻiliʻili i nā huahana a me nā mea hoʻihoʻi i nā kīʻaha ua hoʻohuli ʻia ka kī ʻana i Iapana e like me kekahi o nā mea ʻokoʻa loa o ka honua.

Hiki iaʻu ke ʻai i nā ʻōwili me ka pohō o ke kaumaha? E nīnau i ka poʻe loea.

E nā hoaaloha gourmet, mai hoʻolei i ka laiki i ka hale keaka

ʻO Sushi (ka heluhelu pono ʻana o ka hui ʻana o kēia mau hieroglyphs he sushi, akā naʻe, ua kuhi ka hilahila ʻōlelo i ke kumu kula no ka hana honua) i ʻike ʻia ma Iapana mai kahi ʻewalu o ke kenekulia.

I ka wā mua, he ala ia e mālama ai i ka iʻa hou - ua waiho ʻia ia i ka laiki, i hoʻohui ʻia me koji, nā hale hana kūikawā i maʻamau i ka ʻāina o ka Rising Sun.

Hoʻohana ʻia ʻo Koji i kēia lā no ka hana ʻana, miso soup, soy, a me nā huahana Kepani ʻē aʻe.

ʻO ka iʻa, i uhi ʻia me ka "huluhulu hulu" mai ka laʻu i hoʻomoʻa ʻia, ua hoʻokomo ʻia ma lalo o ka hoʻoluhi e pale ʻole i ka ea. Ua kūpono ka "mākaukau maikaʻi" a he narezzusi nā meaʻai no nā mahina he nui, ʻo ka laiki ponoʻī nō ia ka mea i haki ʻia e ke ʻano he mea mālama ʻia, e hoʻolei wale ʻia ana.

No ka mea, ua kuhi ʻia ʻo ia i nā nigiri-sushi (nā ʻāpana o ka wai launa ma ka laʻa i kulu ʻia me ke kō a me ka wīwī, ʻo ia ka mea i hoʻoliʻike i ke kaʻina hana oji) i mea ʻai wikiwiki i ʻai no ka ʻai ʻana. ke kaao, me ka laiki. ʻAʻole i liʻuliʻu, ua lilo ʻo sushi i makana kaulana i waena o nā mea ʻamo kuamoana a lilo i ʻano ʻano pakanui o Iapana, ʻoiai naʻe, he ʻano nīna ia.

Makemake ʻoe e ʻai i ka sushi a ʻōwili i kahi papaʻai? ʻAno ka manawa make!

He hōʻailona ʻepekema kupaianaha: ʻo nā ʻōpū liʻiliʻi o nā Kepani ma ke aniani ʻelua mau mika ma mua o nā poʻe o nā lāhui ʻē aʻe.

Hōʻike maoli kēia ʻano genetic i waena o nā poʻe o ka mokuʻāina mokuʻāina ma muli o ka mea ʻai liʻiliʻi a me ka nui o ka laiki i loko: e loaʻa ai i nā kaiʻai a pau i ke kiʻekiʻe, makemake ʻia ka ʻai i kahi ala lōʻihi i loko o ke kino.

Eia kekahi, ʻo kahi ʻāpana o ka microflora o ka digestive tract o ka Kepani he mau bakina kūikawā e kū pono ana i ka hoʻoponopono pono ʻana o ka algae a me ka wai kai.

I kēia lā, ua lilo ka laiki i ke kumuhana o nā kūkākūkā ma waena o nā mea mālama kaiʻai: no ka laʻana, ua manaʻo ʻo Margarita Koroleva he mea e koi ai i kahi keʻena olakino, a ua maopopo ʻo Alexey Kovalkov ka mea makemake e hoʻēmi i ka paona e haʻalele maoli i ka laiki keʻokeʻo. ʻOiai ʻoi aku ka maikaʻi ke kau nei ma luna o ke kaina palaka olakino i kēlā me kēia lā: hiki ke hana pinepine ʻia ka kīʻaha a me nā mea i hoʻopaʻa ʻia i ka laiki.

No laila, ʻo ka loli ʻana o kahi Pākīpika i ka meaʻai ma Iapana ma o ka nui ʻaʻole ia o ka makemake, ʻano a me ka hānai ʻana. ʻOiai inā makemake ʻoe i ka meaʻai maʻamau a ʻAmelika, ʻo kaʻai ʻana i ka nui i ka nui o ka hōʻeha ʻana i ka metabolic i ka ʻāpana o ke kino e nele ana i nā ʻano Kepani.

ʻO ka wai paʻakai ka ʻona, e like me ka hoʻohui ʻia o ka paakai, pili pinepine ʻia me nā sushi a me nā ʻōwili. No kēlā mea i kēia meaʻai, hiki i kēia ke hopena i ke kaumaha momona makemake ʻole, ʻo ka mea pono, ka mea nui o ka wai o ka nui.

Mai poina e ua Rusia ma ke ʻano o ka sushi ka loli nui: hāʻule mākou i ke aloha me nā sushi a hoʻohuli i ka kīʻaha, ka mea huna o ke kōnaa maikaʻi ʻana o nā mea maʻalahi, i loko o kahi ʻoliʻoli o ka ʻokoʻa.

I kēia lā, ʻōmaʻomaʻo me ka Bacon a i ʻole ʻoliva ke pīhoihoi i kekahi, akā e haʻi ʻia no ka ʻike ʻole o kēlā mau hana i ka pili o ka lau o nā Kepani. Eia kekahi, huli lākou i kahi papa meaʻai (ʻo ka pono o ka mālama pono ʻana o ka hapa o ka ʻāpana o ka 200-300 kcal) i loko o kahi pā pākeke kiʻekiʻe. ʻO ka pane i ka nīnau ua maopopo iā ʻoe: ua hiki iā ia ke ʻai i nā ʻōwili i ka wā e pau ai ka paona.

Hiki paha ke ʻai i nā ʻōwili i ka papaʻai a i ʻole? Hoʻokahi kahi mea e hoʻohiwahiwa nei: ʻo sushi a ʻōwili - ʻo ia kekahi o nā koho maikaʻi loa no ka ʻaina awakea a i ʻole ka ʻaina awakea, inā pono ʻoe e wikiwiki wikiwiki, ʻoiai ma ke ala ...

Sushi, ʻōwili a me ka pohō kaumaha: he aha nā manaʻo a ka poʻe loea?

Ua ʻike ʻia ʻo Carol Ann Rinzler, ka mea kākau i ka puke maikaʻi loa "Weight Loss for Dummies," e maopopo ana ʻo Sushi kahi hiʻohiʻona maikaʻi o ka pāʻina haʻahaʻa a me ka momona haʻahaʻa. ʻOiaʻiʻo, inā koho pololei iā lākou, ʻo ka pono ke holo i ka pilikia o ka hōʻoki ʻia ʻana.

"No ka hoʻonui ʻana i nā pono o ka sushi no ka lilo ʻana o ka mea momona, e koho i kēlā mau ʻano lāʻau i loaʻa ka minimally i nā kime nui a me ka tuna," wahi a Rinzler. ʻO nā Omega-3 fatty acid ko lākou e kākoʻo i ke olakino o ka lolo a me ka puʻuwai, a hāʻawi pū hoʻi iā ʻoe i ka protein me ka nui o ka waiora D.

He 30 kime ka lawelawe ʻana o ka salmon me ka 40 kcal, a ʻo ka nui o nā tuna he 42 kcal. "

Hāʻawi ʻo Margo Jay Rathban ʻAmelika i kona ala pono i ke koho ʻana i nā pēmela ʻona maikaʻi ʻoleʻino: he ʻoiaʻiʻo ia ʻo ka liʻiliʻi o nā mea ʻuʻuku i ka sushi a i ʻole a me nā mea e ʻike ʻia ana ka maikaʻi, ʻoi aku ka maikaʻi.

Mai ka lehulehu holo ʻana o nā kaila sushi, koho ʻo Ratban i ka sashimi - iʻa ʻia i ka iʻa maka.

Eia nō naʻe, he mea nui ia ka haneri haneli me ka maopopo o kona hou a me ka hoʻohanohano ʻia: hiki i ka iʻa kai lawaiʻa e hōʻiliʻili i nā paʻakai paʻakai koʻikoʻi a loaʻa nā parasites.

Hoʻomaopopo ka poʻe kaiāulu no ka mea ʻole ʻoe e hana i ka sushi a ʻōwili i ka kīʻaha nui o ka meaʻai, inā ʻoe e hoʻēmi i ke kaupaona, akā hiki nō iā ʻoe ke ʻoluʻolu iā ʻoe iho me kahi mahele a nani a kēia pā leʻaleʻa hoʻokahi a ʻelua paha ma ka hebedoma me ka hoʻopōʻino ʻole i kāu kiʻi.

9 mau kānāwai no ka koho ʻana i ka sushi a me nā ʻōwili no nā mea ma ka meaʻai

• 1 ʻO mua i ka ʻahaʻaina sushi me ka hoʻolauleʻa o ka ʻono keso i hana ʻia mai i ka soy is Fermented, seaweed a me kāhu tofu - ua hoʻomoʻo ia a hoʻopau i ka "wolf pōloli" mua, a hoʻopono i ka ʻōpū, ae ʻoluʻolu iā ʻoe e ʻai me ka ʻole o ka hina a me ka hakakā ʻana iā ʻoe iho. I ka lawelawe ʻana i ka kuhi miso - pili ma 75 kcal.
• 2 Hāʻawi kekahi o nā hale ʻaʻa sushi i ke koho o ka kahuli ʻana i ke kīpī keʻokeʻo nani me kahi mea ʻono maikaʻi. Inā ʻo kāu pahuhopu e ʻai i ka sushi a ʻaʻole hōʻino i ka kiʻi, koho iā ia: kīlea ʻole ʻole i mālama ʻia nā mea kanu cereal e loaʻa ana ka aila momona, a me ka magnesium a me selenium. Sushi me ka laiki - kūpono loa no ka pohō kaumaha!
• 3 E noi i ka waiter no ka uala fermentation soy kūlohelohe me ka ʻole e hoʻohui i ka palaoa a mai poina e ke kīwī me ke kōnuʻu haʻahaʻa ma lalo o 25% maʻa o ka paʻakai ma mua o ka maʻamau. ʻOiaʻiʻo, mau ia a paʻakai, pono e hoʻopau ʻia i ka loli. Inā ʻaʻohe haleʻaina ka haleʻaina e hāʻawi iā ʻoe i ka kīʻī maikaʻi loa, malia paha e haʻalele ʻoe i ka manaʻo o ke kolo ʻana i ka sushi ma kahi wahi. No lākou e makemake e kauoha i nā meaʻai o Iapana ma ka home, he mea kūpono ia ke hāhaʻa i kahi hue o ka soy kounga.
• 4 E hoʻomanaʻo i nā waiwai o ka luila no ka pohō nui a ke hilinaʻi ʻana i ka puhi ʻana, ka "bonus" me "ke sushi? ʻAʻole kaʻona - ʻo ke gary marinate i ka nui o ka vīkī me ke kō. ʻAʻole kēia e hoʻopau wale i nā mea āpau e hāʻawi i ke kūmole i ka nani o ke kōkua mua i ka hakakā no ka hope aniani, akā ua hoʻonāukiuki hoʻi i nā paia o ka esophagus.
• 5 Ma ka hoʻohana ʻana i nā chopstick e hōʻike i kou mahalo i ka moʻomeheu Asia, e ʻae iā ʻoe e hōʻike i ka lokomaikaʻi o ka neʻe a hoʻolōʻihi i ke kaʻina o ka ʻai ʻana.
• 6 ʻO ka hoʻopiha me ka pēhi curd a me ka mayonnaise (ʻoiai inā i ka papa a me nā limahana e ʻōlelo nei he kūʻokoʻa ʻo kēia mayonnaise) ʻaʻole nā ​​kuʻuna a me nā mea hoʻohui hou nā calorated a me nā momona hydrogenated i kāu kīʻaha olakino.
• 7 Hōʻalo ka tempura - he cache maoli ka pale! ʻO nā mea ʻai palaoa a me nā mea ʻai i hōʻono ʻoluʻolu loa, ua maʻalahi ia, me ka ʻole o ka ʻike ʻana, e ʻai ʻana i kahi lawelawe a ʻoi aku ka nui, ua loaʻa ke kumu o ka ikehu i hoʻohālikelike ʻia i kahi pāʻina nui i loko o ka meaʻai wikiwiki. Pili ka pili i nā ʻōwili wela a me nā ʻōwili palaoa. Mai hoʻopunipuni i ka manaʻoʻiʻo he meaʻai maikaʻi kēia: ma ka hoʻonohonohoʻana a pōmaikaʻi ua kokoke lākou i nā pasties ma mua o ka sushi.
• 8 ʻO ka Sushi me nā hoʻopiha lau e like me ka mea e like me ka maikaʻi. Ma muli o ke kokoke ʻana i ka laiki, he pālahalaha nui kēia ʻano kīlapa, ʻo ia hoʻi, ʻaʻohe saturate nui a hoʻonāukiuki i ka hoʻi hou ʻana i ka pōloli. ʻO kahi koho e pono ai ka laupala huapalaʻi (algae a i ʻole pepa soy pepa) me ka palaoa ʻole.
• 9 ʻAʻole e hōʻemi wale ka ʻala ʻaihue i ka makewai e ka ʻai ʻana i ka iʻa a me ka paʻakai paʻakai, akā e hāʻawi ʻia nō hoʻi i nā antioxidants a mālama i ka maikaʻi ʻana o ka ʻaina pāʻina: ʻaʻole loa e hele a ka Iāpana ma kahi aʻa ʻole!

Kahi laona menu no 1 lā

Hiki ke hana ʻia kahi meaʻai no kēlā me kēia lā e like me ka papa inoa:

• ʻO ka ʻai mua:
  1. pīpī / iuhmeal pāpaʻi i luna o ka wai a i ʻole i kāwili ʻia ʻo ka waiū a me ka wai, iʻa nāwaliwali,
  2. ʻai ʻāwī, ʻīwī me ka waiū.
• Ika ʻai ʻehā:
  1. e kuke ʻia i ka ʻaila ʻāleʻa,
  2. kahi hua loaʻa
  3. he wahi liʻiliʻi kākā momona ʻo ka momona.
• ʻaina awakea:
  1. ʻai mea ʻaala
  2. uala mea ʻāpala lau,
  3. kahi ʻāpana o ka iʻa palaoa a iʻa paha,
  4. ʻoki mau mokuahi
  5. compote
  6. nā huaʻai hou.
• Nā pō awakea:
  1. ke aniani o ka waiū momona rosehip,
  2. huki mai ka bran.
• ʻAina pāʻina
  1. ka huʻai lau a i ʻole ka lau ʻai,
  2. ʻai ʻia a iʻa paha
  3. kaʻai meaʻai ʻaila casserole me ka liʻiliʻi o ke kō,
  4. nāwaliwali palupalu a herbal decoction,
  5. mea kanu kuke
  6. mau ʻekeʻeke.
• Ma mua o ka hele ʻana e hiamoe: he aniani o kefir a i ʻole ka nui.

Hiki ke hoʻololi ʻia ka papa inoa i ka hoʻohana ʻana i nā ʻano like ʻole o nā hua a me nā mea kanu ʻai, a hoʻoikaika pinepine hoʻi ia ma ke olakino e hoʻomaikaʻi ai ke ola.

Inā makemake ʻoe, hiki iā ʻoe ke ʻai i ka ʻai i nā mea liʻiliʻi, akā pono ʻoe e koho i nā huahana i kālai ʻia mai ka palaoa kāinea. Hoʻomaopopo ʻia e hoʻohana i ka palaoa i loaʻa ʻole i ka palaoa no ka kuke ʻana i ka palaoa.

Kuznetsova Irina, nānā mākaʻi

(78 leo,. 4,49 noloko mai o 5)
Hawaii

Diet no nā kolamu kiʻekiʻe no ka hoʻolimalima momona - ka meaʻai ʻai cholesterol, nā loiloi a me keʻano

E like me kāu e ʻike ai, ʻo ka kiʻekiʻe o ke kolamu koko ke piʻi ʻana ke kiʻekiʻe o nā lipid i loko o hoʻokahi ʻōlehu no ka nui o ka ʻai ʻana i nā meaʻai momona. A ʻo ke kumu, ka nui o ka kolamu ma ke koko e alakaʻi i nā maʻi e like me ka atherosclerosis, nā maʻi ʻokoʻa like ʻole, nā mea ʻeha, a me nā mea ʻē aʻe.

No laila, i nā kūlana ʻē, pono e hoʻohana i ka ʻai kolamu, a i ʻole ka mea i kapa ʻia ʻo hypocholesterolemic, e hāʻawi ai i ka ʻai me nā meaʻai no nā mea hoʻohālike i nā ʻano momona o nā holoholona. ʻO kaʻoiaʻiʻo, inā he kiʻekiʻe ka kiʻekiʻe o ka maʻi maʻi, ʻaʻole hiki ke ʻai.

Pono ka poʻe Cardiologists a puni ka honua i ʻole nā ​​lāʻau lapaʻau kūʻai nui e hoʻoili i ka hopena like me ka mea ʻai ponoʻī, ʻoiai ʻoiai nā lāʻau lapaʻau pinepine ʻana ʻaʻole wale ka hopena, akā i kekahi manawa e hoʻopilikia i ka olakino o ke kino holoʻokoʻa. Eia kekahi, inā he nui ko ka kolamu koko kiʻekiʻe, ʻo ka mea mālama i ka papa ʻaina a hiki iā ʻoe ke hoʻohaʻahaʻa i ka pae koko kiʻekiʻe ma kahi o 10-20%.

No laila, ʻo kaʻai anticholesterol, e like me ka mea i kapa ʻia hoʻi, ʻaʻole paʻakikī ia iā ia iho a ʻo ia ka mālama maʻamau loa no kēia kūʻokoʻa mai ka maʻamau. He maʻalahi ke hahai a ʻaʻole ia e hoʻopili i ka meaʻaiʻai, ʻoiai ua lohi loa ka papa inoa o nā huahana. Eia nō naʻe, aia kekahi mau manawa o kā lākou, e lōʻihi loa ana.

ʻO nā rula no kaʻaiʻai no ka cholesterol kiʻekiʻe

ʻO ka hoʻōla ʻana o ka ʻaina, kahi kīʻai me ke kolamu kiʻekiʻe e koi ai iā ʻoe e pili i nā kānāwai maʻamau:

ʻAke ʻole i ka papa inoa o nā meaʻai e like me: ka momona momona, nā mea momona mai ka ʻiʻo, ka caviar, ka launa, nā wai i paila ʻia, nā mea momona, nā ʻano waiʻai huina, nā mea momona a pau, pōpala, pōkā, ka waiʻona.

Nā huahana kūʻai

Pono hoʻi ʻoe e hōʻemi i ka hoʻohana ʻana i ka waiū maka a me kaʻaila, nā pono, nā iʻa, ka pua, ka sorrel, spinach, kahe, nā hua waina a me nā mea ʻono. Pono e kuke i nā mea āpau ke ʻole ka paʻakai, inā naʻe, inā hiki i ke kauka, a laila hiki iā 4-5 ke waiho ʻia i kēlā me kēia lā.

Me nā mea āpau ʻē aʻe, hiki ke ʻai ʻia nā mea āpau, akā pono e ʻai ʻia ka meaʻai, kī ʻia a paʻa kā hoʻi. Hoʻemi i nā hāmeʻa holoholona.

He mea nui ia e kahele ʻia ʻana o ka papaʻai i ke ao holoʻokoʻa i ka lā: mai 4 a 5 mau manawa i ka pāʻina i kēlā me kēia lā, me ka papaʻaina hope ʻole he nui a hala ʻole ka ʻelua mau hola ma mua o ka hiamoe.

Eia kekahi, ua hōʻike ʻepekema ʻia me ka ʻai o ke kolamu nui, e hoʻohana ana i nā huaora pono, nā minerala a me nā mea momona hiki ke hōʻemi i ka nui o ka cholesterol. No ka laʻana, ʻo kēia ka hoʻohana o nā huaora E, C, A, ka hoʻohana ʻana o nā huaora o ka hui o B, L-carnitine, pantetin, selenium, chromium, zinc, calcium.

ʻOiai, ke hoʻomau nei i ka hana me ka meaʻai no ke kolamu nui, hiki iā ʻoe ke hoʻohui pū i kahi papa o ka mālama lāʻau. No ka laʻana, ka mālama rosehips, decoction me ka horsetail, decoction o stigmas palaoa, hawthorn, buckthorn, mint, motherwort i loaʻa he hopena maikaʻi o ka mālama ʻana a me ka pale ʻana i ka atherosclerosis.