6 kolamu e hoʻokaʻawale i nā meaʻai

1. ʻAʻole hiki iā ʻoe ke ʻai me ka cholesterol kiʻekiʻe
2. ʻO ka waiū waiū a me nā huahana
3. ʻO ka ʻiʻo Cholesterol
4. Nā loea
5. Nā mea kanu, nā hua ʻai
6. ʻO ka iʻa kolala kiʻekiʻe
7. Piila a me Pasta
8. He aha kā mākou e inu ai?
9. Kāhea a me nā mea kanu

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.

Pono ke kanaka i ka kolamu, e like me ke kō koko. No laila, ʻaʻole hiki ke manaʻo ʻia ia e liʻiliʻi ma ka liʻiliʻi. Aia kekahi mau helu ma lalo nei e pono ʻole ai e hāʻule, a he palena nui a hiki i kahi pae i manaʻo ʻia.

ʻOkoʻa lākou i nā wahine a me nā kāne o nā like ʻole.
ʻO kēlā mau hopena hōʻike e hōʻike i kahi keu o ke ʻano maʻamau ke makemake nui i ke kauka i ka mea āu e ʻai ʻole ai me ka cholesterol kiʻekiʻe.

Akā he maalea i ka noʻonoʻo e hāʻawi wale i nā meaʻai i loaʻa ka nui o nā loina holoholona i hiki wawe ke hoʻoponopono i ka pilikia. ʻO ka mea nui ka hele ʻana ma o nā lula o ka ʻai maikaʻi. He mea nui ia e ʻike ai ʻaʻole wale i nā mea e pono ʻole e ʻai ʻia, akā pehea nō e hoʻohuli ai i nā huahana maikaʻi ʻole e kōkua i kou kino. E hoʻomaka kākou me ka mea hoʻomāinoino.

ʻAʻole hiki iā ʻoe ke ʻai me ka cholesterol kiʻekiʻe

ʻO nā pipi momona a me nā pā ai i pāpā ʻia ʻole ʻia. A ʻo ka papaʻaʻa - pāpā ʻia nā pōpoki a me nā meaʻai wikiwiki. Waiho i ka palaoa āpau, ʻo ka iʻa nō naʻe. ʻAʻole hiki iā ʻoe ke hoʻohana i ka mayonnaise, ʻaʻole hoʻi ma nā kuʻuna, me nā momona momona kiʻekiʻe, ʻaʻole hoʻi he "māmā", he paʻakikī maoli no ka hoʻoili ʻana

Kuhi ʻia kahi huaʻai i mea pōʻino loa, ma laila ka hapa nui o nā waihona kolamu e hele. ʻAʻole pono ke hōʻole i nā hua.

ʻO nā hua manuʻai ka koho maikaʻi. Ma muli o ke kaupaona iki o nā mea olakino ma kēlā me kēia, a ʻoi aku ka nui o nā mea kanu i mua o ka hua moa holoʻokoʻa. Hoʻokahi mea hiki iā lākou ke ʻai i kēlā me kēia lā! Hiki i nā hua moa moa 2 mau ʻāpana no ka pule, akā ʻaʻole iʻoi aku ma mua o hoʻokahi ma ka lā.

ʻO ka waiū waiū a me nā huahana

Hiki iaʻu ke inu i ka waiū me ka cholesterol kiʻekiʻe? Inā haʻahaʻa loa kona momona momona i ka 3%, a laila hiki ke mālama, akā no ka liʻiliʻi. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka 1% kefir a i ʻole kaila i hana ʻia mai ka skim waiū. ʻO nā Yoghurts wale nō kēlā me kēia mea ʻole wale nō ka waiū a me ka momona. Hoʻololi ka palua a me ka palaila kulo.

ʻAʻole hiki iā ʻoe ke ʻai i ka waiʻuʻai, akā hiki iā ʻoe ke hoʻohui i ka hapalua i ka puna i ka pā. No ka laʻana, i kahi pālua o kāloti, a mai nā kāmato me nā mea kanu.

ʻO ka moa ʻaina ʻaina ke 9% ka momona a hiki, akā inā hana ʻoe iā ʻoe iho, a laila e hoʻoneʻe i ka aila, a laila e hana i ka mea hu. ʻO ka momona momona - liʻiliʻi loa! Hoʻokomo ʻia i ka waiū hoʻōki a hoʻōla ʻia.

ʻO ka pipi, ʻo Ghee a me margarine ua pāpā ʻia i loko. Nui nā mea i keu aku i nā mea ākea ma nā pā lola.

ʻO ka ʻiʻo Cholesterol

ʻO Lard, a me ka maʻamau puaʻa, a me ka hipa - he ʻohi. ʻO ka ʻai o nā ʻiʻo, ua ʻōlelo ʻia ka ʻiʻo manu. He aha ka manu e hiki ai iaʻu ke ʻai? Kī ʻia a ʻūlī paha ʻia. Ma ka ʻili o ka moa, koʻikoʻi ka homemade, he mea koʻikoʻi ka mea hoʻohui nui. No laila, ma mua o ka kuke ʻia ua hoʻohemo ʻia.

ʻO nā moa momona momona, e like me nā peke, ʻaʻole makemake ʻia. Akā, ʻo ka ʻai o ka ʻiʻo ka mea e liʻiliʻi ai ka momona, a ʻo nā kīʻaha me ka ʻaʻole i pāpā ʻia. E like me ka moa, ʻeli ma nā wahi i nui ai ka momona.

Loaʻa ka hewa i ka kolamu, ʻoi loa ka momona a me ka lolo. Mai ka manawa mai, hiki ke ʻai ʻia ka lewa moa kuke ʻia me ka hoʻokiʻekiʻe ʻia o ka cholesterol, a i ʻole nā ​​ʻano ʻono o nā leʻaleʻa huehue.

A ʻoi aku hou aʻe hoʻi, ʻaʻohe mea i hōʻole wale i ka mea ʻai, i nā mea maiʻai a me nā mea mai ʻōleʻa.

Ua ʻike ʻia e ʻai ʻia nā meaʻai momona a nā meli me ke kolamu nui. ʻOi aku ka maikaʻi o nā wai inu me ka meli, akā hoʻokahi lā - ʻekolu teaspoons, ʻaʻole iʻoi aʻe.

Kūʻokoʻa loa nā Kuki a me nā pāʻai. ʻO nā lono, ʻeka, ʻo ka waiū wai i pāpā ʻia ʻole ʻia.ʻAʻole hiki iā ʻoe ke ʻai i nā momona momona a me nā puff pastry i ka cholesterol kiʻekiʻe i ke koko.

Hiki iā ʻoe ke leʻaleʻa i ka marmalade, kaila, nā hua aniani, ke ʻano hau iʻa mai ka hua mashed.

Akā ʻoi aku ka maikaʻi ma ka ʻai ʻana i nā huaʻai hou a me nā hua. Ke kau ʻana i ka papahele no ka lā, pono ʻoe e noʻonoʻo ua nui ka kō o lākou. Akā ʻo ka mea nui, ka hua a me nā hua i loaʻa i ka nui o pectin a me ka fiber, e kōkua ana e hoʻoneʻe i ka kolamu mai ke kino, a me nā mea e like me nā meaola.

Nā mea kanu, nā hua ʻai

Kūleʻa nā hua kanu melemele, maikaʻi wale nō, ʻaʻole anana. ʻO nā hua alona a me nā hua sesame nā maikaʻi. He maikaʻi maikaʻi hoʻi ʻo Walnuts. Akā me nā mea āpau āpau, pono e hoʻopoina kekahi i kā lākou momona, a he mea nui nō hoʻi ka ʻona calorie.

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 kahi huahana piha loa he mau waliki. ʻO lākou ka aila hinu - kahi waiwai ikaika biologically. Aia nā ʻano pākahi ʻaʻole he kiki i ka maikaʻi. Pono kūpono, ʻaʻohe pono e hoʻomaʻemaʻe, e ʻai ʻia me nā kiʻi me lākou e uhi ʻia. Ke maloʻo, ʻoluʻolu loa.

ʻO ka hōʻemiʻana o ka Kālepa Home

Ua nānā aku ʻoe i kou kolamu koko, a ua ʻōlelo aku kāu kauka iā ʻoe e hoʻohaʻahaʻa i kāu cholesterol ke pale aku i ka cardiovascular a me nā maʻi ʻē aʻe e alakaʻi ana i ke kolamu kiʻekiʻe. No kēia - me kahi papa kolamu-hoʻemi haʻahaʻa. ʻO kā cardiologist kaulana kaulana ʻo Yevgeny Shlyakhto, Luna Hoʻokele o ka National Medical Research Center i kapa ʻia ma hope V.A. Alamazova.

No ka hoʻohaʻahaʻa i ka cholesterol, pono e hoʻemi ʻia ka nui o ka momona i hoʻopau ʻia e ka hapakolu. Pono ke ʻano o ke ʻano o nā momona i ka meaʻai.

Ke Komohana o ʻEulopa, ʻo ka awelika o ka momona momona ma kahi pākeke, kahi ʻano ola i hiki ke ʻano, ma kahi o 70-85 g i kēlā me kēia lā. Ua pili kēia me ko ka hākahi kaleka o kēlā me kēia lā he 2100-25-25 kcal. ʻO ka ʻili Kina, kahi i hoʻāla ʻia e ko lākou olakino enviable, hoʻopau wale ka 10% o nā momona mai ka pākeke o nā lā a kēlā me kēia lā, a ʻo ka pae o ka kolamu ma ko lākou koko he 3 mmol / l.

I mea e hōʻemi ai i ka kolamu koko ma 10-20%, pono ia e hōʻoia i ka pae kālā o kēlā me kēia lā i loko o ke kino he minima 500 kcal o ka pono. ʻO nā momona momona i loaʻa i ka meaʻai (ʻoi aku ka nui o nā holoholona) hoʻonui i ka kolamu o ke koko, aʻo nā momona momona ʻole (o nā kumu kanu) e kōkua i ka hoʻohaʻahaʻa ʻana. ʻO nā momona monounsaturated i loaʻa i nā huahana iʻa e loaʻa pū i nā hana maʻamau o ke kolamu o ke koko a me nā triglycerides koko. Ke kuke ʻia, pono ʻoe e hāʻawi i ka makemake o nā aila ʻaila: ʻoliva, ʻōpiopio, soy.

I kēia manawa e kūkākūkā mākou i nā pūʻulu o nā huahana i nā meaʻai ʻai haʻahaʻa.

ʻO nā huahana waiwa

ʻIpa a me ka ʻōpū nui ka momona (20-25%), no laila e pono ke pale ʻia i kēia mau meaʻai.

ʻEslelo Inā ʻoe e kauoha ʻia i kahi papa kolamu haʻahaʻa, e pau ana ka koho o ka tiʻa. Ke koho nei i nā leʻaleʻa, e nānā i ka momona o ka momona ma kēlā me 100 g o ka huahana. ʻO ka maʻamau, hāʻawi ʻia nā momona momona ma kahi kumu maloʻo maloʻo.

Lūkini Hana ʻia ʻo Yogurt mai ka waiū fermī (curdled) a he kumu maikaʻi o ka calcium, ka protein, ka phosphorus a me nā B. B nā mea i manaʻoʻiʻo ʻia nā pono waiwai o kēia huahana e hoʻopiʻi i ka olakino maikaʻi a lōʻihi ka lōʻihi o ka ʻili Bulgaria.

Mai ka ʻike ʻana i ka momona momona, aia nā yoghurts i ka momona momona, inā e mākaukau mai ka waiū a i ka waiū a piha paha (ma kēia hihia, hiki ka momona momona momona 3.0-3.9% no 100 g) a me ka momona ʻole (me ka momona momona mai 0.2% a 1.5 %). ʻO yogurt Helene i hana ʻia me ka waiū hipa e piha paha a 9% momona. No ka meaʻai meaʻai, e koho i ka waiū a i ʻole nā ​​momona momona paha me kahi momona momona ʻaʻole iʻoi aku ma mua o 2.0%.

ʻO nā lāʻau a me nā nīnī: nā mea e koho?

Butterre and Margarine loaʻa i ka nui o ka momona (a hiki i ka 81 g no 100 g), akā heʻokoʻa kēia mau momona i kā lākou hui pūʻana. ʻO ka butter ka nui o nā momona momona saturated (e pili ana i ka 63%) a ma kahi o 4% o nā mea i kapaʻia nā trans-fatty acid (ʻo kahi mau momona momona o ka hydrogenated). ʻO nā momona momona o Trans ua manaʻo maikaʻi ʻole.

Hoʻohālikelike ʻia i ka pata, ʻo nā ʻano margarine he liʻiliʻi ka momona momona saturated, a me nā margarines i kapa ʻia "kiʻekiʻe i nā polyunsaturated acid" he nui ka nui o nā peka trans-fatty, a me nā lemaka saturated, ʻaʻole hiki ke ʻōlelo ʻia no nā mea maʻi me ka hypercholesterolemia.

Aila Oliva - He huahana maikaʻi kēia e like me nā kumumanaʻo o ke ʻano o ke kai a me ka mea hōʻemi kolamu haʻahaʻa. Hoʻoholo ʻia ka aila olive e ke kino e ka 98%, aʻo ka ʻaila meli o 65% wale nō.

Ua hoʻohana ʻia ka ʻaila Olive e nā kānaka no ka millennia a ua manaʻo ʻia ʻo ia o kekahi o nā meaʻai kahiko. E like me ka waina, hele mai ka aila ʻoniʻoni i nā ʻono like ʻole, nā kala a me nā mea ʻono, no ka mea ke ulu ʻia ʻo ia ma nā wahi ālaʻi like ʻole a ma nā ʻāina ʻē aʻe, a hōʻiliʻili ʻia ka hua ʻoliva i nā ʻano like ʻole.

Ua hoʻokaʻawale ʻia ka ʻaila Olive i kekahi mau ʻano, e like me ka meaʻono a me ka momona. ʻO ka "Olive Oil Olive Oil" ua hana ʻia mai kaʻaila i koho ʻia. He maikaʻi loa ko ka ʻono a me ka momona a ʻaʻole pono e hoʻomaʻemaʻe. ʻAʻoleʻoi aku ka nui o ka wai o kēia aila i ka 1%.

ʻO kahi ʻolua Olive Oil kahi huahana maikaʻi loa i pono ʻole ia e hōʻuluʻulu ʻia. He hiʻohiʻona kiʻekiʻe o ka ʻono a me nā momona, a ʻo kona momona pono ʻaʻole iʻoi aku ma mua o 2%.

"Aila Olive" kahi aila e loaʻa ai i kahi pākē kiʻekiʻe. Hoʻopiʻi ʻia (refined) a kāhiko ʻia i ka hoʻohana ʻana i ka aila "supernatural". ʻAʻole ʻoi aku ka nui o kāna acidity ma mua o 1.5%.

Hiki i ka aila Olive ke hoʻolilo i ka lole no ka salads, kahi waiʻa no ka ʻiʻo a me ka iʻa, kū ke kū i nā kiʻekiʻe kiʻekiʻe a hoʻohana ʻia no ka waʻala a me ka palaoa.

Nā ʻili - kahi huahana olakino maikaʻi a koʻikoʻi. Loaʻa nā nuts i kahi nui o nā calories, nā protein o ka lau a me nā mea momona unsaturated. Hōʻike nā hōʻike hou o ka hoʻohana ʻana i kekahi mau ʻano o nā nati (no ka laʻana, walnuts) alakaʻi i ka hōʻemi iki o ka cholesterol a 12%.

ʻO nā nūpepa Brazil kahi kumu maikaʻi loa o ka selenium. ʻO Selenium kahi mea i hele ai i loko o ke kaʻina o ka oxidative, ʻoi aku ka hana thyroid maʻamau a me ka hoʻoulu ʻana i ka testosterone hormon sex, a hoʻolako pū i ka sperm motility maʻamau. Ekolu aila o Kila āpau (10 g) hāʻawi i nā lā selenium o kēlā me kēia lā he 153 mcg (ka palena maʻamau o kēlā me kēia kāne no 75 mcg, no nā wahine he 60 mcg).

He aha nā mea e kāpae ʻia me ka ʻai haʻahaʻa haʻahaʻa

ʻO ka ʻai. E ʻai i nā ʻāpana o ka pipi, veal a me nā keiki hipa: loi, poʻohiwi, ʻūhā, lumbar, tenderloin. Hoʻokiʻoki i ka momona āpau mai nā ʻāpana o ka ʻiʻo i ka wā e kuke ai. Hōʻole loa ia e lawe i ka ʻai ʻula, waiwai nui i ka protein a me ka hao, ʻaʻole i ʻōlelo ʻia - hiki iā ia ke alakaʻi i ka anemia, ʻoi loa i nā poʻe ʻōpio.

Hōʻalo i ka hoʻohana ʻana o nā huahana o ke kīwī kīwī, ʻeneka, sausages, salami, Bacon a me nā huahana ʻē aʻe i hoʻohana ʻia i nā huahana i hoʻoulu ʻia e hoʻohana ʻia nā momona huna. No ka laʻana, ʻo nā kīleʻa kalima kō i piha i ka 17 g o nā mea momona saturated no kēlā me kēia 100 g o nā huahana, ma nā pōleʻa puaʻa - a hiki i ka 25 g o ka momona ma kahi o 100 g o ka huahana i hoʻopau. ʻO ka paleka (ate, ʻōpū, kaukau) ka nui o ka cholesterol a ʻaʻole hiki ke hāʻawi ʻia no ka meaʻai maikaʻi.

E hoʻāʻo e kuke i nā pāʻai ʻai ʻīpaʻa a ʻaila paha, a ke kuke ʻana i ka ʻai, e hoʻohana i nā aila ʻaila. Hiki ke lilo i ka wahine manuahi i mea maikaʻi no kēlā mau mea ʻai e hahai nei i kaʻai palaka haʻahaʻa. No ka hoʻomakaʻana, escalope roal vealope he 6.8 g o nā momona ma ka 100 g o nā huahana, a he 1,8 g (26% wale nō nā momona momona). Loaʻa ka veced minal veal i kahi g 11 o ka momona, kahi o ka momona saturated ma kahi o ka hapalua (4.7 g).

ʻAu manu. E hoʻāʻo e ʻai i nā kalo moa, (moa, moa, Turkey), e hoʻololi iā lākou me nā momona momona o ka pipi a me ka puaʻa. I ka wā e kuke ai i ka moa, e wehe i nā momona āpau a me nā ʻili i loaʻa ka nui o ka cholesterol. I ka wā e ʻoki ai i ka moa, e hoʻohana i nā aila ʻaila. ʻO kahi koho maikaʻi loa ka ʻiʻo turkey - aia wale nō ka momona o 3-5%.

Nā iʻa. Ua hōʻike ʻia ia i ka hoʻohana pinepine ʻana o ka iʻa, me ka nui o nā momona momona e loaʻa ana nā momona momona omega-3, hiki ke hoʻemi i ka makeʻe o ka myocardial infarction e ka hapakolu. No ka pale ʻana i ka infarction myocardial, ka nui o ka nui o nā momona momona o omega-3 ʻo 500-1000 mg i kēlā me kēia lā. Loaʻa kēia hapa o Omega-3 i ʻelua mau ʻekolu o nā lawelawe maʻamau o ka iʻa o nā ʻano momona i kēlā me kēia pule.

Nā hua. I nā yolks huaʻai i ke kolamu he nui, no laila e ʻai ʻoe ʻaʻole iʻoi aku ma mua o nā hua he 3-4 i hoʻokahi pule. Hiki ke hoʻohana ʻia nā mea ʻeleʻī ʻeleʻele me ka ʻole o ka palena.

5 lawelawe ʻana i nā hua a me nā lau ʻai i kēlā me kēia lā

I ka makahiki 1990, ua hana ka World Health Organization i kahi noiʻi o nā ʻano kaiʻai i nā ʻāina me ka mea e kapa ʻia ʻo ka ʻai kai (ʻo ʻAmelika, Sepania, ʻAmelika, Portugal), kahi me ka make ma ka maʻi ʻōpū o ka coronary, hypertension, a me ke kanesa ka haʻahaʻa loa ma Europe. ʻO ka ʻai maʻamau o ka lā o nā huaʻai a me nā mea kanu ma kēia mau ʻāina he liʻiliʻi loa 400 g.

Hoʻokumu ʻia i nā hōʻike i loaʻa, loaʻa mai i nā mea kanu olakino ma Nui Pelekane ke ʻōmole "5 mau lawelawe o nā hua a me nā mea kanu i kēlā me kēia lā." Hoʻokahi ka lawelawe ʻana i ka ʻāpana hoʻokahi, nā ʻoni, ka peke a i ka maiʻa, hoʻokahi ʻōpala nui o ka melon a i nā popapa, ʻelua hua kiwi, ʻelua mau hua, ʻelua a ʻekolu mau kime o ke ʻano lau ua lau a i ʻole hua pāpaʻi, hoʻokahi puna o ka hua maloʻo a ʻelua mau ʻāpana o ka pāina i hana ʻia. nā mea ʻala a pau paha i nā lau.

5 mau ʻāpana palaoa i kēlā me kēia lā

ʻAi ka pōʻai a me ka pasta i nā momona kākela a lawelawe i ke ʻano maikaʻi o nā calorie, ke hoʻemi ʻia ka ke kaila o ka meaʻai ʻai haʻahaʻa ma muli o nā momona holoholona. Loaʻa ka berena ʻaihue i nā palakia mea hiki ʻole ke hoʻopaʻa ʻia ka kololo ma ka lumen intestinal.

Mākaukau nā hua momona a me ke kumu o ka pata, ka waiū a me nā hua, no laila e hoʻēmi ʻia kā lākou ʻai.

ʻO ka hapa nui o nā haʻalulu paʻakikī i kēlā me kēia kaloli o kēlā me kēia lā he hapalua paha. I ka hoʻomākaukau ʻana i nā cereal cereal, e hoʻāʻo e kāwili i ka waiū piha me ka waiū skimmed a i ʻole hoʻi e kuke ʻia i ka wai. Hiki ke hoʻohanaʻia ke kola a me ka oatmeal no ka ʻaina kakahiaka.

Loaʻa i nā legy (soy, beans, pīpī) ka nui o ka protein mea kanu a he meaʻai nui ke kalo, no laila ke lawelawe nei lākou ma ke ʻano he mea maikaʻi no nā ʻai a me nā huahana.

ʻAʻole pono ka helu ʻai o kēlā me kēia lā i kahi 6 o nā manamana i ka kāne a me nā ʻoki he 5 i ka wahine.

Alika, hoʻokahe koko a me kolamu

Hōʻike nā hōʻike ʻepekema hou loa e pili ana i ka hoʻopau ʻana i nā papa liʻiliʻi o ka waiʻona i ka hopena palekana e pale aku ai i ka atherosclerosis. I kēia manawa, ua loaʻa nā ʻike maopopo e loaʻa ana i ka hoʻohana pinepine ʻana i ka waina ʻulaʻula, kahi i loaʻa nā antioxidants a me nā flavonoids, e hōʻemi ana i ka hoʻohālikelike o ka maʻi naʻau coronary. ʻO ka hoʻohana pinepine ʻana i nā wai liʻiliʻi o ka waiʻona e hoʻomaikaʻi i ke kahe koko, pale i ka hoʻomohala ʻana o ka thrombosis i ka ʻōnaehana vascular a hoʻonui i ke kiʻekiʻe o ka cholesterol maikaʻi ma ke koko.

Eia nō naʻe, pono e noʻonoʻo i ka inu ʻona e hōʻemi ʻia i nā mea maʻi me ka hypertension a me ka maʻi mellitus. Pono nā mea maʻi e kūkākūkā e pili ana i kēia pilikia me kā lākou kahu olakino.

Kofe a iʻa paha?

Ua hōʻike ʻia ʻo ia ka hoʻohana ʻana i ka bine ma mua o ka pāʻai i ka wā nui e alakaʻi i ka kolamu, ʻoiai ke kahe ʻana, lawe ʻia ka momona mai nā kumu kīmele. Aia ma laila he hōʻike paʻa ʻana i ka wai kofe e alakaʻi i ka emi ʻana o ke kolamu o ke koko ma o 17%.

He maikaʻi ka hoʻohana ʻana o ke kīpī i ka ʻōnaehana cardiovascular a, inā paha, ma ka maʻi naʻau coronary. Hiki paha kēia hopena ma muli o ke ʻano kiʻekiʻe o nā flavonoids i kaʻaila.

Nā hiʻohiʻona o nā meaʻai

ʻO ka mea mua, pono ke kaulike i ka ʻai i ka protein, nā momona a me nā mea momona. Pono ke koho o ka BJU i kēlā me kēia kanaka ma muli o ke kumukānāwai, ke kiʻekiʻe o ka endogenous cholesterol a me ke ʻano o ka mea maʻi. Pono ka paʻi ʻana a me ka maʻamau. ʻAʻole pono e wāwahi i waena o nā pāʻina.

Pono hoʻi e hoʻoponopono pono i ka ʻike kaloli o nā meaʻai i hoʻopau ʻia. Hāʻawi kēia haʻawina i ka meaʻai nui o ke kino a ʻaʻole e ʻae i ka nui o nā kekona o kēlā me kēia lā.

I mea e pale aku ai i ka palu ʻana, pono ʻoe e hoʻoponopono i ka nui o ka paʻakai. ʻO ka pono o ka lā i ka paʻakai he 5 gle.

Ka hoʻohiolo maʻamau i ka wai-paʻakai kaila, pono e ʻai i ka liʻiliʻi a i ka hapa lita o ka wai inu ʻole (wai, decoction o nā lāʻau laʻi, compotes, green tea).

A ʻo ka mea inu waiwai, hōʻike ʻia ia e haʻalele i ka ʻai o nā ʻuhane. E inu i 50 ml o ka waina maloʻo maloʻo i kēlā me kēia lā.

ʻO nā mea i loko o kēia ʻano uaina i kahi hana antiatherogenic.

Mai ka meaʻai, he mea nui e hoʻopau pono i nā palaka maikaʻi a me ka pēpē wikiwiki.

Aia ma ka hebedoma mua o ka nānā ʻana i nā canons maʻamau o ka meaʻai maikaʻi, ua ʻike ka mea maʻi i ka holomua nui o ka olakino.

ʻO keʻano o nā meaʻai meaʻai

ʻO kaʻai ʻana no ka atherosclerosis he mea hoʻohui i ka mālama pono ʻana.

ʻAʻole loaʻa kahi hopena o ka lāʻau lapaʻau i kahi hopena lapaʻau inā ʻaʻole ka mea maʻi e pili ana i nā kumumanaʻo o kahi meaʻai hānai.

Hāʻawi ke ʻano lāʻau olakino a me ka pale ʻana no kēia mau ʻōlelo pili:

1. Hoʻokomo ʻia ka subcaloric. I mea e hōʻemi ai i ke kaumaha o ke kino, paipai ʻia nā mea maʻi e hōʻemi iki i ka ʻike calorie kūpono o ka papa o kēlā me kēia lā.
2. Ke hoʻololi nei i nā kālaiʻu māmā me nā mea paʻakikī.
3. Ke hoʻololi nei i nā momona holoholona i nā momona lauʻaʻai. ʻO kēia ma muli o ka haʻahaʻa o ka cholesterol a me nā momona momona kiʻekiʻe -omega i nā aila hinu.
4. ʻO ka hoʻokō ʻana me nā hana kīʻaha ola. Hoʻāpono ʻia e hana i ka palaoa, hoʻolapalapa, ka meaʻai ʻai. Hoʻole ʻia ia e pā a kuke i ka momona hohonu.
5. Hoʻopili i ka paʻakai.
6. ʻO ka nui o ka protein i kēlā me kēia lā he 1-1.5 grama no ka kilekino o ka paona kino. Hoʻololi i nā kalaiʻawa a hōʻoki ʻia i ka 300 gram i kēlā me kēia lā. ʻAʻole momona a ʻoi aku ma kahi o 60 mauʻu.

Hōʻike ʻia ia e hoʻokomo i loko o kaʻai i kahi hua nui o nā huaʻai a nā mea kanu ai, me ka ʻai kiʻekiʻe o ka vitamin-mineral complexes.

ʻO ka like nui o ke ʻano o nā kālaiā i pau i ka ʻai o ka meaʻai. Wahi a nā moʻolelo kūpilikiʻi i ʻike ʻia, ʻo ka pasta kahi huahana e alakaʻi wale ai i ka piha piha. He ʻano hewa loa kēlā ʻōlelo.

Ma muli o nā hua pono e hoʻopuka ʻia ana, ua hoʻokomo ʻia ka pasta i ka ʻai olakino maikaʻi loa o ka honua - ʻo ka Mediterranean.

Loaʻa nā pono o ka pasta

ʻO Macaroni kahi huahana i hana mai ka palaoa. Aia kekahi mau mea hoʻohiwahiwa, ʻo ia wale nō nā huahana i hana ʻia mai ka palaoa wōmaʻa e pono.

I loko o kēia mau pasta he nui ka nui o nā fiber, nā minerala a me nā molika hoʻokaʻawaʻu.

Ma muli o kona haʻahaʻa kiʻekiʻe a me ka hoʻohaʻahaʻa lohi, hāʻawi ʻo vermicelli i ka lōʻihi o ka saturation o ke kino me ka ikaika.

Loaʻa nā pōmaikaʻi o ka pasta:

• ka ʻike o ka helu nui o nā kalepa hemo,
• hoʻāla ʻana, hoʻāla ʻana
• nele o nā kālaiāwā o ka ʻai o ke kaʻa,
• i helu nui o nā polysaccharide complexes,
• ka huamo nui
• mau mea hehi iʻe.

ʻO ka mea nui ka mea nui o ka pasta a me ke kolamu ʻaʻole i pākuʻi i nā manaʻo. ʻAʻole loaʻa kēia huahana i hoʻokahi grama o ka momona. Pēlā, e lilo ia i mea e maopopo ai i ka nui o ka cholesterol i loko o ka pasta a inā paha e hiki ke hoʻopau i ka pasta paʻa me ka cholesterol hanged.

ʻOiai ke kūpono o ka pasta he huahana kalaka kūpono maikaʻi no ka atherosclerosis, ua pau kā lākou hoʻohana ʻana e kekahi mau contraindications.

Me nā alaʻala aʻe, hiki i ka hoʻopiliʻana o ka spaghetti a me ka pasta i ka meaʻai e hoʻonui ai i ka hōʻeha o ka hoʻopiʻi a me nā exacerbations o ka maʻi:

1. ʻO ka pancreatitis acute.
2. Gastritis akue, duodenitis a me cholecystitis.
3. Ke hoʻomanawanui nei nā kānaka i ka gluten.
4. ʻO nā hana Tumor i ka pāpaʻi ʻana.
5. ʻO ka maʻi a Crohn a me ULC.
6. ʻO ka hemahema ʻo Enzyme.

Me nā mea i luna aʻe, ʻo ka hoʻomaka ʻana o ka pasta i ka meaʻai e pono ai ke kūkākūkā me ke kauka a me ka nānā kūikawā.

No ke aha e hahai ai i kahi papaʻai no ka atherosclerosis

Hāʻawi ka meaʻai i ke kīʻai i nā hana maʻamau o nā mea lipid, e hoʻonui i ka pono o ka hana maʻamau, a kōkua pū nō hoʻi e hakakā i ka paona nui.

ʻO ka mālamaʻai olakino me ka hoʻonui iki i ka cholesterol e ʻae i ka ʻole o ka hoʻohana ʻana i nā lāʻau lapaʻau e hiki ai ke hoʻokō ʻia i nā hanana lipid i ke koko. Eia nō hoʻi, i ka poʻe e hahai ana i kahi papaʻai, nā lāʻau ulu no nā makahiki he nui, e paʻa ʻole ka holo ʻana o ke kahe i loko o lākou. Hoʻopono maikaʻi kēia maikaʻi i ke olakino o ka ʻōnaehana cardiovascular, a me nā ʻokoʻa ʻē aʻe a me nā ʻōnaehana.

Ua loaʻa nā Antioxidants i nā meaʻai maikaʻi e hoʻōki i nā ʻōnaehana oxidative i loko o nā wahi a pale i ka dysfunction premature.

I ka hōʻike mua ʻana o ka atherosclerosis, ke komo koke ʻana i ka lāʻau lapaʻau a me kahi hoʻonohonoho ikaika o ka hoʻouka ʻana.

Me kahi lesi atherosclerotic, ka hoʻopuka ʻana i nā poli kolamu ma ka endothelium, ma muli o ke ʻano o ka lumen o nā moku ʻalohi. Kēia mea e hoʻololi ai i ka oxygenation tissue ʻoi aku a me ka hoʻomohala ʻana o ka hypoxia.

Inā hele mai ka plakei kolesterol a pākuʻi i ka lumen o ka moku, kū a kūpū ischemia a me nā kikoʻī. ʻO nā hoʻopiʻi maikaʻi loa loa o ka atherosclerosis ka mea:

• pilikia kaʻi cerebrovascular, e hōʻike ʻia ana me ka eha o ka lolo o kahi ischemic a hemorrhagic ʻano,
• myocardial pili hewa
• necrosis me ka ʻili nui o ka umauma.

Hiki pū ka Hypercholesterolemia i ka hōʻeha o ka maʻi maʻi, ka maʻi hypertension, a me nā ʻano vascular o ka dementia.

Kahi papa kuhikuhi no ka normalizing kolesterol

ʻO ka lōʻihi o ka hypoxia o nā wahī neʻe e alakaʻi i ka hala o ka trophism o ka palaka o ka lolo, ma muli o ke ulu ʻana o ka dystrophy. Hoʻomaʻamaʻa ʻia, hōʻike ʻia kēia e ke poʻo, ka hiamoe, ke nānā ʻole ʻia, ʻike naʻau.

Hāʻawi kahi mea ʻai me ka cholesterol hoʻokiʻekiʻe i kahi manawa e hoʻohui i nā ʻokoʻa like o nā huahana me kēlā a ʻaʻole pono ia i nā palena paʻa ma ka acidity a i ʻole ka hōʻina ʻana. I kēia mea, hana i ke ʻano momona a maikaʻi i ka lā i ka paʻakikī.

Kuhi papa manaʻo no ka lā:

1. no ka ʻaina kakahiaka, ua ʻona ʻia ka ʻomo me ka lāʻau ʻoliva a i ʻole nā ​​ʻaila ʻona ʻole, ʻōmaʻomaʻo ʻole me ka honi ʻole a i ʻole ʻia ka decoction o nā hua maloʻo
2. no ka ʻaina awakea a i ʻole ia mea eʻai ai ke ʻai i ka ʻōmaʻomaʻo a i ʻole ʻoniʻoni paha, inu i 200 ml o nā ʻōmole Helene walaʻau.
3. no ka ʻaina awakea, ʻoi ʻia ka lawelawe ʻana i nā mea ʻai i ka ʻai me ka ʻuwala o ka palaoa palaoa, kā iʻa iʻa ʻia a i ʻole ka wahi moa moa me nā mea kanu, i ka wai momona hou a i ʻole ka wai ʻāpono.
4. no nā mea awakea awakea hiki iā ʻoe ke ʻai i ke kaena moʻo momona haʻahaʻa a ʻo ke ʻano patty paha.
5. no ka ʻaina ʻaina, ua ʻōlelo ʻia e ʻai i kahi pā o nā meaʻai ʻai, nā pā iʻa a iʻa ʻia.

Hiki i kahi pākahi o kēlā me kēia lā o 1 mauʻaʻa o ka iʻa iʻa i loko o ka meaʻai e hana ai no ka hoʻopau ʻana i nā momona momona o omega. Pono e hoʻonanea ka meaʻai i kēlā me kēia lā i ʻole ka meaʻai e hoʻonāukiuki i nā manaʻo a me nā hoʻohui.

Loaʻa nā pono o pasta i ke wikiō ma kēia ʻatikala.

Papa papa helu papaʻi Cholesterol

ʻO ka pono e hoʻohaʻahaʻa i ka cholesterol e nānā ʻia e ke kauka. I mea e mālama ai i ke olakino a me ka maʻemaʻe o nā moku koko, ua hoʻohana ʻia kahi ala paʻa:

• kaupaona kaulike e pili ana i ka BMI (ka nui o ke kino nūhou),
• haʻalele o nā kauā kūlohelohe.
• malama pono
• meaʻaiʻai kolala kiʻekiʻe
• inā pono, e hoʻohana ʻia ka lāʻau lapaʻau.

ʻO kahi noho kūpono like paha ka emi ʻana o ka nui o nā momona i hoʻopau ʻia, ka hōʻole ʻana i nā loina holoholona (butter, lard.

Hāʻawi i nā meaʻai a me nā meaʻai me ke kolamu kiʻekiʻe:

• palaoa - nā huahana palaoa wale nō mai nā ʻano ʻai palaoa (pasta, nā kuki meaʻai),
• Nā ʻōpū - nā ʻalā i hana ʻia i ka palaoa, ka uka a i ʻole ka oatmeal, i kuke ʻia i ka wai (hiki i loko o ka waiū skim),
• ka ʻiʻo - ʻoi aku ka ʻiʻo ʻai ʻawa ʻole me ka ʻili, ka ʻiʻo ʻai ʻawaʻi (keiki hipa, veal, pipi) i ka ʻū ʻia a i ʻole kālua ʻia.
• nā huahana waiū a me nā momona waiū - nā mea momona wale ʻole a momona o nā momona o ka 1-1,5% wale nō,
• nā huaʻai a me nā hua - nā hua hou (ʻōwili i hou ʻia)
• huaʻai - a hiki i ka 4 i kēia lā a i ʻole ka palekie me ka paʻa ʻole,
• kai loa
• nā huaʻala - kāpeti (broccoli, keʻokeʻo, Beijing, etc.), mau kukama, kāloti, zucchini, kamato, beets, ʻuala, greens,
• ʻawa - ʻoi aku ka maikaʻi, ʻōmaʻomaʻo (chamomile, linden, mai oregano a me St. John's wort, inu i ka wai momona rosehip), ʻaʻole hiki iā ʻoe ke ikaika i ke kīwī pāhiu,
• waina maloʻo maikaʻi - ʻae ʻia.

ʻAi ʻia nā meaʻai no ka cholesterol kiʻekiʻe.

• ikaika i ke kīʻaha ʻā, inu ma muli o ke kolo, kofe, a me ka niu,
• meaʻawa momona, pōkole, miki
• ka ʻai me kahi momona momona, nā ʻano momona o nā iʻa a me ka moa, ʻaʻole i ʻōlelo ʻia no hoʻi - ka lard, caviar, nā pēpē, ka ate,
• mea ulaula, nā paʻakai, ʻalā,
• nā hua palaoa
• waiū semolina
• nā huaʻai maloʻo maloʻo
• lobak
• sorrel, mokamoka.

Hoʻomaopopo ʻia e hoʻokaʻawale i ka papaʻai i kēlā me kēia lā i ʻelima a ʻeono papaʻai. ʻO kahi kiko hoʻohālikelike me ke kiʻekiʻe o ka papa kolala kiʻekiʻe:

• ʻai mua:
  • ka ʻaumu / aatmeal me ka ʻoliva a i ʻole ʻoli ʻoni.
  • omelet ʻai (a me ke hoʻohui ʻana o ka waiū lemona haʻahaʻa) a me kaʻaila (me ka momona haʻahaʻa / waiū).
• ʻai ʻelua:
  • nā lauʻaila me nā mea kanu, kāpīpī ʻia me ka aila ʻoliva (he mea pono e hoʻohana i ka kelp),
  • kahi huaʻō
  • kīwī liʻiliʻi haʻahaʻa momona (inā makemake ʻoe, e hoʻohui i kahi kō liʻiliʻi).
• nā koho ʻai:
  • mea kanu lau o ka mea ʻai, mea i ka pālala a me ka aila ʻaila i hoʻohui ʻia ma ka hopena o ka kuke ʻana, ʻaila ʻuma a i ʻole ʻokiʻoki hoʻi (mai ka iʻa ʻai / iʻa) me ka compote,
  • kaʻa aʻa iʻa lau i iʻa lau ʻia, ʻāhu hū ʻole ʻia, kāwili a ʻāpala hou.
• nā koho mea ʻai ahiahi
  • mauʻu rosehip (250ml),
  • soy poʻi kelu palaoa.
• nā pāʻina pāʻālua
  • ʻōhala ʻaila hou me nā mea kanu a me ka ʻaila aila (ʻoliva, linseed, etc.), i kālua ʻia i ka iʻa a iʻa me ka ʻū ʻole ʻia, ʻoi me ka waiū
  • kalua
  • kāpī ʻia me ka iʻa iʻa ʻia, pilaf me ka hoʻohui o nā hua maloʻo, nā hua hou, nā kīkī, nā kīwī.
• ma mua o ka hele ʻana e moe:
• kefir / yogurt (250ml).

Ke koho ʻana i nā cereals, pono ʻoe e kūʻai i nā mākeke kīkē ʻole (brown rice, ōs, buckwheat). ʻOi aku ka maikaʻi o nā huahana i ka palaoa (ʻo kekahi mau ʻāpana o ka palaoa a i ʻole paiʻa) a me ka paʻakai a hiki i ka 6 g.

Diet no nā kolamu kiʻekiʻe: nā papaʻaila no kēlā me kēia lā

ʻO ka ʻōleloʻai ponoʻī iā ia iho no nā mea he nui e like me ka hoʻopaʻi a i ʻole kahi impracticable austerity. Eia nō naʻe, ʻaʻohe mea hopohopo i ka olakino olakino a maikaʻi. ʻO ke kānāwai nui ʻo ia ka fantasize, hui ʻia i ka juicer, hana i loko o kahi pahu pālua.

Pono ʻia nā mea ʻai ʻala, no ka laʻana ka ʻōpala, ka mea i mākaukau e like me kēia: ʻoki ʻia i loko o nā palupaleka huaʻai, hoʻohui i ka ʻona ʻono, pīpī me ka ʻōhiʻa, a kau i kahi ʻāpana o ka ʻākala ma luna a hoʻomoʻa a hiki i kuke ʻia. I ke kaua ʻana i ka kolamu kiʻekiʻe, nui nā ʻuala e ʻai ʻia ma o lākou iho a i ʻole ke ʻano he mea ʻai nui ʻia. ʻO ka mālama ʻana i nā kapillaries a me nā ipu manaʻo ua hiki ke mahalo i nā blueberries. No nā huaʻai, maikaʻi nā unripe gooseberries a me nā currants.

Hoʻʻaiʻai me nā papa kolamu kiʻekiʻe o nā lāʻau lapaʻau e hoʻemi i ka nui o nā kolamu ma ke kino:

• nā wai momona iʻa hou ʻia - kāloti (100 grama) a me nā celery (70 kalama) a i ʻole ka hapalua o ke aniani o ka wai kāloti me kahi hapa o ka kukama a me ka wai momona,
• kahi papa o ka meli me ka lobis ʻeleʻele (50 kākā) - ua hoʻopau ʻia kēia hui ʻana no ka hiamoe i ka wā e hiki mai ana, holoi ʻia me ka wai, ma hope kahi hiki ʻole ke ʻai,
• e hoʻohuihui i ke aʻa puaʻa, kāwili ʻia me ke aniani o ka aila haʻahaʻa haʻahaʻa. E lawe me ka meaʻai i 3-4 mau lā i ka lā, me nā kāloti kuke.

, ,

He Palapala papa ʻaʻano Cholesterol

I mea e hoʻohaʻahaʻa i ka cholesterol, he mea nui e hoʻomaopopo i nā meaʻai e pono ke hoʻopau ʻia, e hoʻēmi ʻia, a i pāpā ʻia loa. ʻO ka kūleʻa o ka mālama ʻana a mei aku ka maikaʻi o ka hoʻokō ʻana ma kēia. Pono e hoʻoponopono ʻia ka papa inoa o nā huahana me nā ʻano pilikino o ka mea maʻi: kūlohelohe a me nā makemake ʻono.

Hiki i ka moʻa

veal, manuahi, moa, ʻāʻani paʻu

puaa, pipi, hune, pate, sausages a me nā meaʻai paʻaleʻa

momona keiki, pipi, ham, ate

loko o ka iʻa haʻahaʻa (steamed, baked, stewed), oysters, scallop

momona, paʻi, iʻa, nā iʻa, kākā

nā ʻaleʻaka, mussels, spiny lobsters

kekahi mea kanu (lāʻau ʻoliva, flaxseed, palaoa, etc.) i kāna ʻano maka

ʻO nā ʻiʻo holoholona, ​​margarine, pata, momona / lard

hoʻohui i ka aila aila ʻaila a me nā kīʻaha i hoʻomoʻa ʻia

Lāhaʻi (ʻolua puʻu)

ʻōwili a me ka mīlī iʻa

kīwī liʻiliʻi ʻakā puʻupuʻu, tīhi, ʻōmakai, ka waiū, kefir, a me nā mea.

nā huahana momona momona a me nā ʻalī, a me ka waiū

nā meaʻai momona māmā

ʻaila palaoa durum a me pasta / wholemeal,

keʻokeʻo keʻokeʻo a me nā muffin, palupalu palaoa palau

nā palaoa palaoa palaoa huahana

wai ʻole ʻaʻai ʻole ʻaina a inu inu hua ʻai, nā mea ʻono hua

mau keke, nā ʻinekini (ʻoi aku me nā momona, nā pata waiʻai), nā ʻano hana like ʻole o ka pōmaʻi, ka ʻoka hau

nā pastry a me nā mea e hoka e pili ana i nā aila aila

hau hou, ʻūhā, nā hua ʻai, nā mea kanu, ka ʻuala i kā lākou paila

goreng, polia, grill, kope

paakai, palaoa, niu

keʻokeʻo, ʻōmaʻomaʻo, kaʻaʻi lāʻau, ka wai (ʻaʻole maikaʻi nā mea āpau)

kope, kuke wela, koko

ka waiʻona (ʻaʻoleʻoi aku ma mua o kahi aniani o ka waina), me kahi mea e hoʻohui ai i ka wai, ka waiū momona-aʻaole paha

ka palaona, ka lemona, ka pepa, ka puaʻa

huʻala paʻakai, ka momona momona a me ka mayonnaise

ketchup, low-fat mayonnaise, soy

Hōʻikeʻike hoʻohālike no ka Cholesterol High

ʻO ke ʻano o ka lā maʻamau i kēlā me kēia lā ka: i nā kānaka olakino - ʻaʻole iʻoi aku ma mua o 300 mg, a me ka pathology cardiovascular a me hypercholesterolemia - a hiki i ka 200 mg.

Hoʻokumu ʻia kahi meaʻai hoʻohālikelike no ke kolamu kiʻekiʻe ma nā kānāwai he ʻumi.

1. E koho i ka iʻa a iʻa manuahi paha. Inā e kuke ʻoe i ka pipi, hipa a veal paha, a laila ʻokiʻoki i ka momona mai nā ʻāpana. E hōʻole i nā huahana semi-oti (sausages, bacon, etc.) a me ka offal (lolo, ʻōpū, a me nā mea ʻē aʻe).
2. ho'ēmi i kāu momona momona e ka hapakolu (poina e pili ana i nā momona holoholona),
3. mai hoʻohana i ka aila palapa (hoʻohana i ka meli, ʻoliva, soyya, linseed, etc. inā ʻoliʻoli ia i ke anu ʻana i ka anu).
4. mai hoʻowalewale ʻia mai e nā pōpō, nā pastry, nā palapale, nā mea ʻono me ka momona momona, ka ʻili o ka ʻona, me ko lākou waiwai i nā momona a me nā ʻaʻai,
5. i nā hua manu, nā protein wale nō e hiki ke ʻai ʻia me ka laʻa ʻole e pono ai. E ʻāpono ʻia nā hua hua i nā hapa o nā hua ʻekolu mai nā hebedoma,
6. Pono nā hua momona a me nā ʻaina waiʻai e pono ma mua o 2% momona. ʻOi aku ka maikaʻi o ka inu ʻana i ka waiū haʻahaʻa a me ka ʻai i nā leʻaleʻa haʻahaʻa,
7. E makaʻala ka makaʻala me nā minamina o nā kalona, ​​kahi kikoʻī o ka nui o ka ʻiʻo i kēlā me kēia lā e noho ana i ka hapalua o ka nui o ka meaʻai - ke kuke i ka wai i loko o ka wai (hiki i ka waiū non-skim). Hōʻike mau ʻia nā ʻenehana palaoa a me ka oat i ke kakahiaka. ʻO nā ʻalā, nā pīni, nā soybean a me nā ʻano ʻē aʻe i waiwai nui i ka protein kālala, no laila lākou i kūlike maikaʻi ai i nā kīʻaha i ʻai. ʻAʻole pono hoʻi e hōʻino ʻia nā huahana bakery (a hiki i nā ʻāpana he 5-6 i ka lā),
8. "Lean" ma luna o nā lau ʻai a me nā hua. ʻOi loa ka haʻalulu haʻahaʻa - nā huaʻala, nā huaʻala, nā kekona, nā pineapples, ka melona, ​​nā pālule, kawi. Hiki iā ʻoe ke ʻai i nā hua iʻa ʻia, ʻaiala maloʻo, nā hua maloʻo i paʻi ʻole ʻia.
9. he meaʻai me ka kolamu kiʻekiʻe, ke kaawale ʻana i ka kīnā, e kōkua i ka hoʻemi ʻana i kona kiʻekiʻe ma aneane 20%,
10. kaulana nā wīwī maloʻo no kā lākou pale ʻana i nā maʻi koko (loaʻa nā flavonoids i nā mea antioxidant). ʻO ka hoʻohālikelike o kēlā me kēia lā kahi hapalua o ke aniani inā ʻaʻohe lapaʻau lāʻau lapaʻau.

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Noi ʻo Diet no ke kolamu kiʻekiʻe

Ma mua o ka hoʻomaka ʻana i ka mālama ʻana, pono e lawe ʻia kahi loiloi e hoʻoholo i ke ʻano o ka cholesterol i loko o ke koko, hoʻokumu i kahi kikoʻī ahinahina o ke kino a kūkākūkā me kahi loea e kōkua e huki i kahi meaʻaiʻai i kēlā me kēia lā e pili ana i ka hiʻohiʻona a me ke ʻano kino.

Hoʻohana ʻia ka ʻai i hāʻawi ʻia no ke kolamu kiʻekiʻe a ʻo ka prophylaxis a pono i nā maʻi o nā kīʻaha koko, ka puʻuwai, ka pilikia momona. ʻO ke kumu o ka meaʻai ʻo ka mea kanu kai, vitamina C, A, B, L-carnitine a me E, phytosterols a me nā mea antioxidants.

Noha aku nā kaiāulu iā ʻoe e mālama pono ʻole i kāu mea e ʻai ai, akā pehea nō hoʻi e hana ai. Eʻai i nā meaʻai i māhele ʻia me nā liʻiliʻi liʻiliʻi o nā hola ʻelua. E wāwahi i ka helu holoʻokoʻa o nā huahana i nā ʻelima a ʻeono paha i kēlā me kēia lā. I ka wā o ka meaʻai, he mea nui loa ka decoction herbal. Mea kūpono no kēia: rosehip, horsetail, stigmas palaoa, buckthorn, hawthorn, motherwort, mint, a pēlā aku.

ʻO kahi meaʻai me nā kolamu kiʻekiʻe e like me kēia:

• i ke kakahiaka - ka hapa ʻaihā momona ʻuʻakai a i kahi mākau ʻana i nā mea ʻai aniani me ka ʻanakai, ʻono,
• i kekahi mau hola - hua hua a i ʻole nā ​​hua ʻai hou (huaʻai, ʻeleʻele),
• i ke ahiahi - kākela o nā mea ʻai kiki, ka ʻuala (ʻū ʻia i loko o ka ʻili) a me / a i ʻole i ʻai i ka palaoa, compote / wai,
• no kahi mermakō awakea - kūpono loa ka infusion rosehip,
• i ke ahiahi - mau mea ʻala, ʻāpala iʻa ʻia a me kaʻaī
• ma mua o ka hele ʻana e moe - he aniani o ka kefir-free.

Ka lahui La Cholesterol

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.

Inā hoʻokiʻekiʻe ke kanaka i ka kolamu ma kona koko, loaʻa iā ia ka puʻuwai he nui i ka hoʻomohala ʻana i nā maʻi naʻau a me nā maʻi vascular e kū mai ma muli o ke kūkulu ʻia ʻana o nā kolamu cholesterol i ka votone endothelium. Hoʻomaopopo ʻia kēia mau maʻi e hoʻokumu i ka mea ʻai e hoʻemi ai i ka cholesterol, hoʻohaʻahaʻa i ko lākou ʻike kino kino a hoʻomaka i ka hana maʻamau. ʻO kahi hoʻokae kūpono a paʻakikī loa i ka pilikia e hiki i ka pale ʻana i ka mālama ʻana me nā lāʻau lapaʻau a pale i nā hopena pōmaikaʻi no ke olakino.

ʻO nā loina nui o ka meaʻai

ʻAʻole hōʻike ʻo Hypercholesterolemia i kahi hoʻololi ola i ke ʻano paʻakikī loa, ʻo ia hoʻi, ke ʻano like me ka ʻai me ka cholesterol kiʻekiʻe e ʻokoʻa a ʻae ʻia nā huahana he nui. ʻO ia kahi kahi i hoʻololi i ka hana ʻai maikaʻi, i ʻōlelo ʻia e nā kauka o nā ʻano like ʻole. No ka hoʻokō ʻana i ka hoʻōla mau ʻana i ka cholesterol koko, pono ʻoe e hahai i kēia mau kumu:

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.

1. Eʻai liʻiliʻi ma kahi o 5-6 mau lā i ka lā. ʻO kahi ʻāpana mea ʻai e pono ai e hele ʻole a keu ke kanaka.
2. E hoʻomau i kahi pae kiʻekiʻe o nā kalori e ʻai ʻia i kēlā me kēia lā no kahi kāne a me kahi makahiki. ʻOi aku kēia loiloi e pili ana i ke koʻikoʻi o ke kaupaona ʻana, he mea nui ia i ka hakakā no ke kolala maʻamau.
3. E hōʻole i nā huahana semi-hoʻopau, pau nā huahana ʻiʻo, nā mea i nā hale ʻai, nā aniani, a me nā mea ʻē aʻe.
4. ʻAkahi i ke kūʻai aku i nā kuki, nā ʻono. ʻOi aku ka maikaʻi e kālua iā ʻoe mai nā huahana ʻokoʻa.
5. Pono e hoʻemi i ka hoʻopau ʻana i ka momona i kahi hapakolu, ʻoiai nā momona o ka mea kanu e pono e haʻalele loa a hoʻololi ʻia me nā aila ʻaila - oliva, linseed, palaoa, sesame, a laila. e haʻalele loa ʻia lākou, ʻoiai hiki iā lākou ke hoʻonui nui i ka kolamu atherogenic i ke koko.
6. I ke kūʻai ʻana i nā huahana o ka waiū, pono ʻoe e lawe i nā haʻahaʻa haʻahaʻa haʻahaʻa.
7. E ʻai i ka ʻai i ka muliwai a me ka iʻa kai. No laila, aia i loko o ka iʻa kai nui ka nui o nā momona polyunsaturated e kōkua hoʻomaʻemaʻe i nā moku o nā plag atherosclerotic. Ma kahi liʻiliʻi he 3 pākana o nā iʻa iʻa e ʻai ʻia i ka hebedoma.
8. Hoʻohui i ka puaʻa me nā mea ʻai i ka ʻai - ka pipi, keiki hipa, a me ka mea ʻalā. E hoʻomākaukau i nā kīʻaha kīʻai ʻaʻoleʻoi aku ma mua o 3 mau manawa i ka hebedoma.
9. Hoʻomaopopo ʻia e hoʻohana i ka umauma moa ma ka ʻiʻo - he mea paakiki a waiwai hoʻi i nā protein.
10. Inā hiki, e noʻi ʻia e hoʻokomo i loko o ka pāʻani ʻai: manu hihiu, honu. Kuhi ʻia kēlā me ka liʻiliʻi liʻiliʻi o ka momona.
11. I mea aloha i ka ʻili. Ma muli o ke kaona nui o nā fibarse, lawe lākou i ka kolamu a hoʻoneʻe kūlohelohe mai ke kino.
12. ʻO ka waiwai nui o ka meaʻai meaʻai nā mea kanu a me nā hua. I kahi lā, ʻo kā lākou huina holoʻokoʻa he 500 gram. ʻOi ʻia ka mea ʻawaʻawa, kahi ʻai i ʻai ʻia a kuke ʻia paha.
13. A ʻoi aku ka maikaʻi o ka hōʻole ʻana i ka kīʻaha holoʻokoʻa. Inā hiki ʻole kēia, a laila ʻae ʻia ka kīʻaha e inu i ka lā. Ua hōʻoia ka noiʻi ʻana i hiki i kēia mea inu ke hoʻonui i ka hana o nā lipids atherogenic e nā ʻili o nā ate.
14. Waiho i ka pia a me nā ʻuhane. I kekahi manawa hiki iā ʻoe ke inu i ke kīʻaha o ka waina ʻulaʻula maloʻo loa.

ʻAʻole kuhi kēia mau loina olakino i nā mea paʻa paʻa. Ma kahi'ē aʻe, ʻo ka papa inoa o nā huahana i ʻae ʻia e hāʻawi i nā māla maikaʻi loa no nā moemoe culinary, a hiki iā ʻoe ke kuke i nā kīʻaha ʻono a maikaʻi loa.

ʻO ka ʻaihue, Paleka a me nā Karamu

Hoʻohana ʻia kekahi o mākou e loaʻa i ka protein mai ka ʻiʻo, a ʻoi aku ka pinepine mai ka puaʻa. Akā he kumu kahi kumu nui o ka kolamu. No laila he aha lā e ʻai mau ai a pololei ʻole me ka hōʻino ʻole ʻana i ke olakino?

Kūleʻa ko lākou mau mea mālama meaʻai mai ka huahana aʻe:

• iʻa a iʻa hema,
• hopa
• ʻai momona a veal paha,
• umauma moa
• iʻa ʻai pīpī
• mau kīʻaha: pī, iʻa, līilima, chickpeas.

Kūpono kēia mau huahana i ka meaʻai piha ʻana i nā mea ʻai i kēlā me kēia lā. No ka ʻaina kakahiaka a me ka ʻaina awakea, hiki iā ʻoe keʻai i ke kīkī liʻiliʻi momona momona, ka ʻono maoli ka momona kino.

Pono lākou e noho i ka hapa nui o ka meaʻai. Ma muli o kēia mau meaʻai e pono ai no nā poʻe me ka kiʻekiʻe o ka cholesterol:

• nā huaʻai, nā hua, nā mea kanu, nā hua kanu,
• nā ʻōpī cereal
• berena mai rye, buckwheat a palaoa palaoa paha.

Loaʻa nā pono o ia mau huamona me ko lākou mau fiber fiber kiʻekiʻe, kahi e kōkua ai i ka hōʻemi i ka kolesterol "maikaʻi" i ke koko. Hoʻomaʻemaʻe lākou i nā ʻāpana, kau mai i nā momona pono ʻole, ke pale aku iā lākou mai ka hoʻopili ʻia i ke koko. Eia kekahi, ʻo ka mea nui o nā huaora a me nā minela e kōkua i ka hana o ka hana metabolism, me ka lipid metabolism.

Pono lākou e ʻai i ka papaʻai o kēlā me kēia kanaka, ʻo ia hoʻi i ka mea maʻi me hypercholesterolemia. Pono e hoʻokaʻawale i nā momona saturated, hiki iā ia ke hoʻonui i ke kiʻekiʻe o ka cholesterol atherogenic. Pono e koho ʻia nā momona momona:

• Kauoaeo
• oliva
• nā sesame hua
• palaoa, etc.

Nā iʻa aʻa, aia i loaʻa ma:

Loaʻa iā lākou ka māhele o ka cholesterol, akā ua hoʻohālikelike ʻia nā mea āpau e ka Omega 3 unsaturated fatty acid, no laila e pono nā iʻa i loko o ka ʻai a ke kanaka me ka cholesterol kiʻekiʻe.

He aha ka mea hiki ʻole ke ʻai ʻia

I ka hoʻomaka mua o ka hoʻololi i ka meaʻai kūpono, hikiʻole ke hoʻomanaʻo iki i nā meaʻai āu e hiki ai ke ʻai a ʻo nā mea ʻoi aku ka maikaʻi o ka hō ʻole ʻana a ʻai paha i ka liʻiliʻi. Hāʻawi mākou i kahi papa inoa e papa inoa i kēia mau huahana. Hiki iā ia ke paʻi ʻia a mālama ʻia ma ka lumi kuke no ka manawa mua e kāohi i kou papa ʻaina a kuke me ka hoʻohana ʻana i nā meaʻai i ʻae ʻia.

Fakaʻa ʻia no ka hoʻohana ʻana

Hiki i ka liʻiliʻi

Fakaʻa ʻia no ka hoʻohana ʻana

Hiki i ka liʻiliʻi

ʻO nā ʻōpalaNā huahana huahana Kekahi mau aila ʻailaʻOiʻO Margarine, nā momona holoholona a pau, pataʻO ka pīkī liʻiliʻi hoʻoneʻe haʻahaʻa a me ke kao, kefir, ka ʻākala, ka waiū a me ka waiū a hiki i ka 1% momonaʻO nā huahana momonaʻO nā huahana momona momona a pau, me ka waiū Seʻa / IʻaMīā / pihi ʻO ka iʻa momona haʻahaʻa (ʻoi aku ke kai maloʻo loa), kalikiko, kuke ʻia a ʻūlua ʻiaKahuhewa, nā ʻāhuʻO ka iʻa momona aiʻole iʻa lau ʻia, cumiTurkey a moa paha ʻaʻohe momona a me ka ʻili, manuahi, vealMīnū pipi wai hipa, keiki hipaʻO ka ʻaluna, nā pipi, pipi, kēlā me nā huahana semi-hoʻopau ʻO nā papa muaKanehala Nā mea lau ʻai i ka lauNā iʻa iʻaKāpena me ka moʻo ʻai ʻai a kulu ʻiaDurum palaoa pasta a me ka berenaPāʻai, palaoa muffinsʻO nā huahana palaoa Nā hua ʻakaNā ʻili ʻO ka ʻōmole a iʻa paha ka ʻaihueWhai hua (maximum 2 mau manawa i ka pule)Nā hua moaNā alemona, nā ʻonaʻO Pistachios, hazelnutsLapa, ʻaina a ʻona ʻia Kahua, huaNā ʻĀina ʻO nā ʻōmaʻomaʻo, nā kīlaʻi, nā lau ʻai hou a me nā hua, me nā pahu ʻūmiū, nā ʻualaUa kāwele ʻia, nā ʻalemalaʻO nā lau maloʻo, ka meaʻai wikiwikiʻO nā ʻatikala i hana ʻia mai nā hua kūlohelohe, nā mea inu hua a me nā wai wai wai me ka wai liʻiliʻiKūleʻa, PastryPaila aila kik, pōkole, pōkole Nā kuʻunaNā mea inu MustasaSoti uki, ketchupMayonnaise a me kaʻaila momona o kekahi momona momonaNā inu lāʻau, teasʻAkoholaʻO ka kīʻaha koko, kaʻaina

Inā ʻoe e lawe nui i nā meaʻai mai ka papa i ka kumu o kāu meaʻai, hiki iā ʻoe ke hoʻokaʻawale i nā kolamu kiʻekiʻe a mālama i kona pae ma ke pae kūpono.

Ehia ka nui o ka cholesterol ma ka meaʻai

E kōkua ke kauka komo komo i ka huki pololei ʻana i kāu meaʻai, akā he mea kūpono hoʻi ke ʻike i ka nui o ka cholesterol i nā meaʻai e noho ana i nā kūlana mua i kāna mea.

100 huahana o ka huahana

100 huahana o ka huahana

ʻO ka ʻai, me ka moaHanaʻa / Kaʻa wai ʻO ka lauʻaola110Kuanui152 Kahualewa85Kālā130 Kahei75Sockeye loko141 Kelele90Aila ʻaila485 Ke Keikihipa95Liili90 Oleol90Chum214 Tureke65Makuā ʻohana40 Duck90ʻEwili40 Kāhea Coho60 Nā hua ʻakaHāʻawi 1 moa hua manu245ʻŌpala1150 100 g hua manuhe1230Nā loea2000 1 kao manu85Pāʻālua450 Nā huahana huahana Milka 2%10Kālā paʻakikī100 Milk 3%14,4Adyghe kāhi70 Kefir 1%3,2Butteruk180 ʻOpa 20%65Kauwe 18%60 Polō hau 30%100Kauwe 8%32

Inā makemake ʻoe e ʻai i ia mau meaʻai, pono ʻoe e helu i kā lākou mau māhele e pili ana i ka puna o ka kolamu ma kēlā me kēia 100 g, i ʻole e hoʻonui i nā lā o ka momona o kēlā me kēia lā. Inā hoʻomau ka mea hoʻomanawanui me ka hypercholesterolemia i kēia mau huahana i ka nui, e hoʻonui hou ʻia ka kolamu a hoʻonui i nā loli o ka atherosclerotic i loko o nā moku.

He aha nā meaʻai e loaʻa ai i ka cholesterol

I mea e hōʻemi ai i ka kolesterol "hewa" i loko o ke koko a hoʻonui i ka pae o ka lipid anti-atherogenic, pono ia e hāʻawi i ka mea mua i nā huahana i ʻike ʻole ʻia ka kolamu a i ʻole i loko o kahi liʻiliʻi. Eia nō naʻe, pono e noʻonoʻo ʻia, ʻoiai kekahi o lākou, ʻoiai ʻaʻole i ka kolamu "hewa" hewa, ua kiʻekiʻe loa i ka kalori, no laila ʻaʻole hiki ʻole ʻoe ke ʻai me ka ʻole, a ʻo kekahi mau mea like me ka pīniʻu, he wahi liʻiliʻi iki nō ia.

Eia ka papa inoa o nā meaʻai a me nā kīʻaha ʻaʻole e loaʻa ka kolamu:

• kekahi mea kanu: nā mea kanu, nā melona, ​​nā hua hua, nā hua
• nā wīwī i hou i hou ʻia. ʻOiai nā huahana kūʻai like ʻole mai nā pūpū ʻaʻole i loaʻa ka kolamu, aia ka hilo i loko, ʻo ia ka mea, ʻoi aku ka nui o nā kaloli.
• nā kime i hana ʻia mai nā sereals, i hoʻomākaukau ʻia me ka ʻole o ka waiū a me ka pata,
• nā lipi a me nā paʻi,
• mau mea ʻai ʻai
• nā aila ʻaila, akā naʻe, pono ke noʻonoʻo ʻana i kā lākou kiʻekiʻe o ka calorie kiʻekiʻe,
• nati a me nā huaʻai, akā pono ke ʻai ʻia lākou ma kahi o 30 g i ka lā.

Inā hāʻawi ʻoe i ka makemake i nā huahana a me nā kīʻaha i hoʻopaʻa ʻia, hiki iā ʻoe ke hoʻonui i ka kolesterol "maikaʻi" i loko o ke koko a hōʻemi i ka "maikaʻi" i kekahi mau mahina.

ʻO nā meaʻai e hoʻohaʻahaʻa i ka cholesterol koko

I kēia mau makahiki i hala, ua nui nā noiʻi nui i loko o nā ʻāina ʻē, ka mea i hōʻike ai ka pili ʻana o ka kolamu a me ka pono. Ke hoʻokō nei i kekahi o nā loina o ka meaʻai, hiki iā ʻoe ke hōʻemi i ka nui o ka kolamu "maikaʻi ʻole" i loko o ke koko.

Akā ʻo ia wale nō ka mea nui e hōʻemi i ka pae o ka lipoproteins atherogenic, akā e hoʻonui pū i ka ʻike o ka cholesterol "" pono ". No ka hana i kēia, pono ʻoe eʻai i ka nui e hiki ai i nā huahana aʻe:

• ʻO Avocado ka hua i waiwai nui loa i ka phytosterols: ʻike ʻia ka 76 g o ka beta-sitosterol i 100 g. Inā e ʻai i ka hapalua o kēia hua i kēlā me kēia lā, a laila ma hope o 3 mau hebedoma, e kūpono ana i nā kumu o ka pono kūpono, no ka hōʻemi ʻana i ka nui o ka kolamu ma ka pae o 8-10%.
• ʻO ka aila olila kekahi kumu o ka sterollo kanu, kahi e hoʻopili ai i ka pākē o ka "maikaʻi" a me ka "maikaʻi" kolamu i ke koko: i ka wā e mālama ai i kēlā lā i kēia lā, hiki iā ia ke hoʻonui i ka kolikoli maikaʻi a hōʻemi i ka kolé kino, aʻo ka huina o ka kolamu ma ka 15-18%.
• keleka a me nā hua pīhoihoi - kā lākou pono ponoʻīke i loko o ke aniani o ka huʻu a me ka sololuble fiber, e kōkua ana i ka wehe ʻana i nā lipid "maikaʻi" mai ke kino, e kāohi iā lākou e komo pū ʻia i loko o ke koko. No laila, ʻaʻole hiki iā ʻoe ke hōʻemi wale i nā pae o nā lipids atherogenic, akā, e hoʻonui nō hoʻi i ka hoʻopaʻa ʻana o ka "maikaʻi" kolamu i ke koko,
• lingonberry, cranberry, chokeberries, māla lāʻau a me nā ululāʻau lāʻau, nā ʻōpala, nā hua lāʻau: nā huaʻa he nui i loko o nā polyphenols, hiki iā ia ke hoʻonui i ka hana o nā lipid anti-atherogenic i ke koko.Inā ʻoe e hoʻopau i ka g 150 o kēia mau huaʻa i kēlā me kēia lā, a laila ma hope o 2 mau mahina e hiki ai iā ʻoe ke hoʻonui i ka kolamu "maikaʻi" ma o 5%, inā ʻoe e hoʻohui i kahi aniani o ka hua cranberry i kēlā me kēia lā i ka ʻai, a laila hiki ke hoʻonui ʻia nā lipine antiatherogen e ka 10% ma loko o ka manawa like.
• Kiwis, nā ʻuala, nā currants, nā wai - nā hua a me nā hua i momona i nā antioxidants. Loaʻa lākou i ka hopena maikaʻi ma ka lipid metabolism i ke kino a hiki ke hoʻohaʻahaʻa i ka cholesterol ma kahi o 7% inā hoʻopau ʻia kēlā me kēia lā no 2 mau mahina,
• nā laka flax - kahi statin ikaika maoli e kōkua i ka hoʻoulu kaua ʻana i ke koko kiʻekiʻe,
• mackerel, salmon, tuna, cod, trout: nā iʻa a pau e noho ana ma ke kai anu i loaʻa ka iʻa ʻaʻa - ke kumu waiwai nui o nā Omega-3. Inā ʻoe eʻai e pili ana i ka 200-250 g o ka iʻa i kēlā me kēia lā, ma hope o 3 mau mahina e hiki ai iā ʻoe ke hoʻohaʻahaʻa i ka pae o nā lipoproteins haʻahaʻa haʻahaʻa ma o 20-25% a hoʻonui i ka kolamu "pono" kūpono i ka 5-7%.
• mau lua ʻala a me nā ʻāpana oat - no ka nui o ke aniani o ka aila, hoʻohuihue lākou i ka kolamu maikaʻi ʻole, e like me ka huʻeaʻi, a hoʻoneʻe ʻia mai ke kino,
• ke kālai - i kapa ʻia kekahi o nā loina mea kanu ikaika loa, hiki iā ʻoe ke hoʻonui i ka hoʻoilo ʻana o nā lipoproteins density kiʻekiʻe i loko o nā ʻāpana koʻi, ʻoiai ke kākāka e hana nō i ka koloka "maikaʻi". Mālama i kona noho ʻana ma nā paia o nā kīʻaha koko i ke ʻano o nā pāla atherosclerotic,
• nā huahana beekeeping - hae a me ka polī. Aia lākou i kahi nui o nā mea kūpono e pono ai ke kino, ʻaʻole e hoʻopili maikaʻi wale ʻia i ka hana o ke ʻano holoʻokoʻa, akā hoʻomaʻamaʻa ʻia nā kaʻina metabola a me ka pae o nā lipids i ke koko,
• ʻO nā greens āpau i kekahi ʻano waiwai i loko o ka lutein, carotonoids a me ka fiber dietary, e ʻae ʻia i ka normalization lipid metabolism ma ke kino.

Inā ʻoe e ʻike kikoʻī ana a pili pono i nā lula a me nā kānāwai o kēlā me kēia lā, hiki iā ʻoe ke pili nui i ka pae o ka kolamu ma ke koko, hoʻoikaika i kou olakino a hoʻomaikaʻi i ka maikaʻi. Akā ʻo ka mea nui ʻaʻole wale ia i ka hoʻopōloli ʻana i ka ʻai kūpono, akā ke hoʻololi pū i ke ola olakino: hāʻawi i ka uahi a me ka inu wai, hoʻomaka e pāʻani i nā haʻuki (a i ʻole i ka hana i ke kakahiaka), e nānā i ke ʻano o ka hana a me ka hoʻomaha. ʻO kahi ala kūpono i ka pilikia e kōkua i ka hoʻopau ʻana i ka wikiwiki a hoʻohui i nā hopena i loaʻa i ke ola.

Meaʻai no ka hoʻohaʻahaʻa i ka cholesterol i nā kāne

ʻO ka hoʻonui nui aʻe o ka pae o ka cholesterol (kolesterol) i loko o ke koko ka mea i loaʻa i ka hopena koʻikoʻi no ka hoʻomohala ʻana o nā maʻi cardiovascular kanaka, e like me ka maʻi naʻau coronary, pākuhi, Lerish syndrome a me nā mea'ē aʻe. I kēia hihia, ʻokoʻa mau ka ʻokoʻa i ka manaʻo lipid o nā ʻelele o nā kāne like ʻole. ʻO nā pae kolesterol i nā kāne e ʻoi aku ka kiʻekiʻe ma mua o nā wahine o nā makahiki like. ʻO kēia ma muli o ka loaʻaʻana o nā hormone wahine wahine i hāʻawi i kahi hopena hypocholesterolemic. No laila, he wahi meaʻai me ka cholesterol kiʻekiʻe i ke kāne e lawe i kahi alakaʻi i ka hoʻoponopono ʻana o nā hana lipid.

• Nā kumu o ke kolamu kiʻekiʻe
• Nā kolamu koko
• Pono i ka kolamu
• ʻO nā koʻikoʻi nui o nā meaʻai kūpono
• E hoʻokaʻawale nā ​​huahana mai nā meaʻai
• ʻO nā wahi ʻai e pono ai e pau
• Hōʻike Manaʻo no ka Hypercholesterolemia
• Ka lā helu 1
• Ka lā helu 2
• Ka lā helu 3
• Ka lā helu 4
• Ka lā helu 5
• Ka lā helu 6
• Ka lā 7
• Hoʻololi i kaʻai no ka makahiki

ʻO ka kolepa Elevated kahi mea nui i pilikia i ka wā i loaʻa mai i ka myocardial infarction a me ka hahau.

Nā kumu o ke kolamu kiʻekiʻe

ʻAʻole mahuahua kekahi kolamu ma o ia wale nō, akā pili pū me nā maʻi like ʻole a me nā kūlana i loko o ke kino. ʻO ka pinepine, ʻo nā kumu o nā hypercholesterolemia:

• ʻO nā maʻi maʻi i ka hoʻololi ʻana o ka cholesterol, lipoproteins a me nā momona ʻē aʻe.
• Na maʻi mellitus o kēlā me kēia ʻano.
• ʻOi aku ka hopena o ke aʻalolo maʻi, glomerulonephritis kūloko.
• Hoʻopilikia nā maʻi a me nā māpopala paleka i ka pancreas a me nā leʻa.
• ʻO ka maʻi hānai me ka nui o ka momona a me nā kao kalaiwa māmā.
• ʻO ka momona a me ke kaumaha.
• Ka inu maikaʻi ʻana i ka waiʻona.

Pinepine pinepine iā ia i loko o hoʻokahi kanaka, ua ʻike ʻia nā kumu like o nā loli i ke ʻano o ka cholesterol koko. ʻO ka kauka hele wale nō e hiki ke hoʻomaopopo i nā mea e hoʻopili ai i ka hana lipid metabolism ma hope o ka hōʻiliʻili ʻana i kahi anamnesis, kahi hoʻokolokolo o waho o ka mea maʻi a ke hana nei i nā ʻano noiʻi ʻē aʻe.

Nā kolamu koko

Kūkulu ka hopena o ka hypercholesterolemia i kahi hōʻike biochemical o ka pākī lipid koko. I kēia hihia, hoʻoholo ke kāne i ke ʻano o ka kolamu, nā lipoproteins kiʻekiʻe a me nā haʻahaʻa haʻahaʻa. ʻO kēia ma muli o kaʻoiaʻiʻo ʻaʻole iʻike kekahi i ka cholesterol i ka hopena o ka uluʻana i ka pathology vascular, akā ʻo ka nui o kēia mau mea.

Ma ke ʻano o ka maʻamau o ke kolamu ʻoi koko me ke ʻano o ka ulu ʻana a ulu a nui aʻe kekahi kanaka. Hōʻike ka papa i nā lono o nā moʻo lipid maʻamau i nā kāne e nā makahiki ʻōpiopio.

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.

Hōʻike ka papa i ka hoʻohālikelike o nā loiloi o ka lipid pae i nā makahiki. No laila, no ka laʻana, nā hōʻailona o ke ʻano o ka cholesterol i nā kāne ma hope o 30 mau makahiki he nui ka ʻokoʻa mai nā hōʻailona maʻamau i ka wā ʻōpio.

ʻO ka kauka hele wale nō e wehewehe i nā hopena hōʻike!

Pono i ka kolamu

Pono like nā lā o kēlā me kēia lā i nā ʻelele no nā ʻano like like ʻole o ka makahiki a me nā makahiki. Ma ke kānāwai, pono ko mākou kino i ka 800-1200 mg o ka cholesterol i kēlā me kēia lā. Eia nō naʻe, ʻo ka hapa nui o kēia kumukūʻai (60-70%) e hoʻokumu ʻia e nā ʻāpana ʻāpana, a ʻaʻole i pili pū me ka ʻaina o ka meaʻai. No laila, ʻo ka hoʻokomo ʻana o ka cholesterol mai nā meaʻai ʻaʻole pono e hoʻonui i ka 300 mg i ka lā. Inā ʻaʻole, hiki i ka meaʻai ponoʻī ke lilo i kumu nui i ka hoʻomohala ʻana o ka hypercholesterolemia.

ʻO nā koʻikoʻi nui o nā meaʻai kūpono

Hoʻokumu ʻia ka hakakā me ke kolamu kiʻekiʻe a ka nānā ʻana i nā rula no kaʻai ʻana i ka meaʻai maʻalahi a me nā loina no ka kolamu kiʻekiʻe.

• Pono ka mea maʻi e hoʻonui i ka komo ʻana o ka meaʻai me nā mea laʻa paʻakikī: ka palaoa cereal, cereals, nā mea kanu a me nā hua. Pono nā kalaiwa i waena o 50 a 60% o nā meaʻai o kēlā me kēia lā. Manaʻo ʻia e kūʻai i ka ʻai mai ka palaoa a i ʻole ka palaoa bran, ʻai i ka pasta wale nō nā mea paʻakikī.
• ʻO nā ʻōhua kūpono o ka protein no ke kino kāne, ʻo ka iʻa, ke kīwī a i ʻole nā ​​momona ʻokoʻa o ka ʻiʻo ʻalani. I ka manawa like, aia kekahi mau palena i ka nui o ka huahana i hoʻopau ʻia - ke kīwī kekā a me nā iʻa e hiki ke ʻai a hiki i ka 150 gr. i ka lā, a me ka ʻula ʻulaʻula - a hiki i 100 gr. Hoʻohui ʻia, ʻōlelo ʻia nā mea maʻi me ka ʻiʻo keʻokeʻo (moa, rabbit), akā me ka ʻili mua. ʻAʻole ia ʻoi ʻia ke ʻai i ka palaoa iʻa. ʻOi aku ka maikaʻi maʻa a hoʻomoʻi ʻia a lawelawe ʻia, a lawelawe me kahi ʻaoʻao o nā lau a nā mea kanu.
• Pono e hoʻokaʻawale ʻia nā hua manu i ka meaʻai, no ka mea he nui ka waihona o ka cholesterol.
• Pono ka hoʻohaʻahaʻa ʻana i nā kaikena wikiwiki me ka liʻiliʻi, no ka mea, e hoʻohuli koke ka glucose i nā momona momona, i hiki ke hoʻohana ʻia no ke ʻano o nā ʻano o nā momona.
• Pono nā huahana kīʻaha e lilo i momona momona, a i ʻole momona liʻiliʻi. ʻOi aku ka maikaʻi loa e hōʻole maikaʻi i ka waiū a me kaʻaila momona.
• Pono ka hoʻopau ʻana o ka meaʻai - nā manawa 5-6 i ka lā i kahi mau wahi liʻiliʻi. Pono ka ʻai hope ʻana e lawe i nā hola 3-4 ma mua o ka hiamoe.

ʻO kahi kīʻai me ke kolamu kiʻekiʻe o nā kāne e kūlike i nā meaʻai maʻamau o ke kanaka olakino, a ʻaʻole ia e alakaʻi i ka hōʻino koʻikoʻi o ka meaʻai a i ʻole hōʻole paha i nā meaʻai olakino.

E hoʻokaʻawale nā ​​huahana mai nā meaʻai

Hoʻokaʻawale nā ​​kauka i kekahi mau huahana a me kā lākou mea derivatives, pono e haʻalele pono i ka meaʻai, ma muli o ko lākou hopena i ka metabolism momona a me ka hoʻonui o ka nui o ka kolamu ma ke koko.

• ʻO nā ʻiʻo o ka holoholona holoholona (culinary, puaʻa a me nā mea ʻē aʻe), ka lard o kekahi ʻano, margarine a me ka pata.
• Sausage nā huahana semi-pau ʻole: i mea ʻuma a kolo ʻia i nā mea i nā ʻanuʻu, sausages, ham.
• Nā mea hana i hana ʻia, nā kāloti a me nā mayonnaise.
• ʻO ka ʻai wikiwiki: hamburgers, French fries, popcorn a ʻoi aku,
• Nā meaʻai a pau a me nā huahana semi-oti, e like me nā dumplings, meatballs, crab sticks, stew a me nā mea ʻē aʻe.

Aia nā huahana āpau i kahi kolamu o ka kolamu a me nā momona, ka hopena maikaʻi i ke olakino a ke kanaka me ka hypercholesterolemia.

ʻO nā wahi ʻai e pono ai e pau

• ʻO ka ʻai o nā ʻano momona (ka puaʻa, ka pipi, ka ʻikena, a me nā mea).
• He ʻano moana o ka pā kai (pāʻani, squid a honu).
• Kakauolelo
• ʻO ka momona momona a me nā huahana waiū-waiū - kaʻaila, ke kō paʻakikī.

Pono e hoʻohana ʻia ka hoʻohana ʻana o kēia mau huahana, akā ʻaʻole koi ʻia kahi hōkeo piha iā lākou.

Hōʻike Manaʻo no ka Hypercholesterolemia

No kēlā me kēia kanaka hoʻomanawanui, hoʻākoakoa ka mea lapaʻau i kāna meaʻai ponoʻī, a i ʻole ke komo ʻana o ka mea ʻai lāʻau kūikawā. Koho ʻia ka ʻai e like me nā mākau i haʻi ʻia.

Kahi ʻia ka hoʻolālā ʻana i ka papa ʻaina meaʻai ma lalo a ua ʻōlelo ʻia ma ke ʻano ʻoi starter no ka hana ʻana i ka ʻai.

• Ka ʻAina Helu 1 - ke kīkī keke ʻaina (ʻaʻoleʻoi aʻe ma mua o 2) a i ka wai kūlohelohe a i ʻole hou ka wai pā (1 mau aniani).
• ʻAno Helu 2 - kākahi huapalaoa me ke kapa ʻole.
• ʻAiʻa - iʻa ʻia ʻo ka pepa i hoʻomoʻa ʻia me ka laiki a me ka moa.
• Snack - kekahi hua (hua, pōʻai, etc.), ʻaila cereal me ke kao momona haʻahaʻa.
• Kaʻaina - kākala ʻaala me ka waiū lemona momona haʻahaʻa.

• Ka ʻAina Helu 1 - kahi mālena o nā lau ʻai hou.
• Ka ʻAina Helu 2 - ʻo ka ʻiʻo cereal me nā hāmi a me kahi aniani o ka wai momona paona.
• ʻAina awakea - kākele kuke, ʻaila me ka hapa feta, nā lau a me nā mea kanu.
• Snack - muesli a me nā kinikini maoli.
• ʻAina ʻaina - ka iʻa ʻuma.

• ʻAi Helu No. 1 - omelet mai 2-3 mauʻahe ʻole me hua ʻala.
• ʻAno Helu 2 - kākahi huapalaoa me ke kapa ʻole.
• ʻAiʻa - iʻa ʻia ʻo ka pepa i hoʻomoʻa ʻia me ka laiki a me ka moa.
• Snack - kekahi hua (hua, pōʻai, etc.), ʻaila cereal me ke kao momona haʻahaʻa.
• Kaʻaina - kākala ʻaala me ka waiū lemona momona haʻahaʻa.

• ʻAno Helu 1 - ke kōkō paʻuhū liʻiliʻi me ka waiū o ka waiū i loko o ka wai o ka waiū paila a ua hou ka wai momona.
• ʻAi Helu No. 2 - kahi ʻākele a i ʻole kahi mālaʻai.
• ʻAina awakea - kākā kuke, ʻaila kīʻaha me ka tīhi feta.
• ʻAno ʻaina awakea - ʻaila me ka hua manu (me ka ʻolika) a me nā lau ʻai hou.
• ʻAi ʻaina - kālua i hoʻomoʻa a ʻaihala ʻia paha.

• Ka ʻAina Helu 1 - kahi bubur millet me ka paukena.
• Ka ʻAina Helu 2 - ke aniani o ka waiū maoli me ka momona momona a me nā kefir.
• ʻAi awakea - kāleʻa palaoa me nā lau ʻai manu a me ka moa.
• Snack - kahi maiʻa, apple a i nā hua ʻē aʻe.
• Kaʻaina - kākala ʻaala me ka waiū lemona momona haʻahaʻa.

• Ka ʻAina ʻAʻole 1 - ke aniani o ka wai momona hou.
• Ka ʻAina Helu 2 - kahi kuke kuke me nā mea kanu.
• Kaʻaina - kāmala ʻoʻa, kahi ʻāpana liʻiliʻi o nā ʻiʻo keʻokeʻo a me kākato.
• Snack - kahi kīʻaha o kefir a me ka palaoa palaoa.
• ʻAi ʻia ka mea ʻaina iʻa maʻa.

• Ka ʻAina Helu 1 - ka momona piha ʻole a hapa pōkole paha, kahi kīʻaha o ka wai pona.
• Ka ʻAina Helu 2 - ʻĀina.
• ʻAina awakea - kākā kuke, ʻelua ʻāpana o ka palaoa palaoa.
• Nā ʻai ahiahi - ʻelua hua ʻai palaoa, ʻelua mau hua manu (me ka ʻala).
• Kaʻaina - pasta paʻakikī me ka kōhi.

ʻO kahi papa hoʻohālike no ka hebedoma e hiki ai iā ʻoe ke hōʻike e hoʻomau ke loaʻa i nā mea maʻi i ka meaʻai maikaʻi inā ʻo ka hapa o nā huahana. ʻO ka mea nui, ʻo ia ka hana i kahi meaʻai e kūpono i ka mea maʻi a ʻokoʻa hoʻi.

ʻO nā meaʻai e hoʻonui ai i ka cholesterol e haʻalele i ka meaʻai.

Hoʻololi i kaʻai no ka makahiki

Pono ke kino o ke kino no nā momona a me nā ʻano metabolic i hilinaʻi i ka makahiki o ke kāne. No laila, aia kekahi mau hoʻohui i nā mea i kau ʻia ma luna o ke kumu o ka makahiki.

I nā makahiki 30-35, pono ke kino o ke kāne i ka nui o ka kūkulu ʻana i ka lāʻau o ka protein. I kēia hana, pono i nā meaʻai nā momona (ka moa, nā mea ʻokiʻoki haʻahaʻa) pono i ka meaʻai i loko o ka nui. Aia i kēia wā o ka makahiki i hoʻoponopono pinepine ʻia ka hypercholesterolemia me kahi loli o ke ʻano a me nā meaʻai.

I ka nui o nā makahiki he nui, e koi ʻia nā pono o ke kino: e hoʻemi ʻia nā waʻa amino a me nā protein, akā i mālama ʻia ka emi ʻana o ka metabolic rate, ka mea e alakaʻi ai i ka wikiwiki o ka iwi adipose a me kahi hoʻololi i ke kaʻe o nā lipids i ke koko. I kēia mea, ke kauoha ʻia nei nā kāne ʻoi aku ma mua o 40 e hoʻopaʻa ʻia ka nui o ka ʻai o ka mau kalapona me ka nui loa. I ka manawa like, pono ke kino i ka nui o nā hua momona o ka polyunsaturated, e hoʻopilikia maikaʻi ana i ke kūlana o ka moe vascular, ʻāmaʻa.

Hana ʻia kahi ala pono no kēlā me kēia kanaka kūikawā me ka hypercholesterolemia, i hoʻokumu ʻia ʻaʻole wale nō ma ka pae o ka kolamu ma ke koko, akā, ʻike pū ʻia i ka ʻikepili i loaʻa i ke ola, ka ʻai pilikino, nā maʻi ma mua a me nā ʻike pili. Koho i kahi papaʻai a hana i kekahi meaʻai e ʻāpono me nā loea lapaʻau i loaʻa ka manaʻo o nā loina o ka meaʻai olakino me ke kolamu kiʻekiʻe a hiki iā ia ke unuhi i ka ʻike o nā haʻawina a me nā haʻawina ʻoihana.

Hoʻololi ka papa kolala ʻaila i ka papa inoa meaʻai

No ka hōʻalo ʻana i ka hoʻonui ʻia ʻana o ka kolamu ma ke kahe koko, pono ia e kau i ka komo ʻana o nā huahana hou (a i ka hihia inā hoʻonui ʻia ka pae nui, haʻalele iā lākou):

Nā ʻae ʻoki. Loaʻa ka nui o ka cholesterol i ka hua manu o ka moa. 100 g o ka hua yolk he 1234 mg o ka cholesterol. A aia kekahi huaʻai ma kahi o 210 mg, aʻo ka hua a pau he 212 mg.

Eia naʻe, he hua a hui ʻia ka hua manu, no ka mea o ka hoʻohui o ka cholesterol, ʻo ka hua ka me 400 mg o ka lecithin, e hōʻemi ana i ke kiʻekiʻe o ka kolamu maikaʻi i ke koko. A aia ke like nui loa e like me ka mea e hoʻonele ai ka cholesterol mai ka yolk a hōʻeha i ke kino.

Puhi, ʻili kai. Ma muli o ke kāpili ʻia o ka cholesterol e ka ʻā, ua loaʻa ka nui o ka kolamu ma ka nui o ke kolamu ma kēia ʻili. Loaʻa ʻo Cholesterol i nā kīʻaha āpau mai ke ake: pastes, etc. I ka 500 mg o ka cholesterol i ka 100 gr o ka huahana.

ʻAe roe. ʻO nā ʻano caviar āpau ka nui o nā kolamu, a hiki i ka 300 mg no 100 grama.

Nā mea hoʻohālike. ʻO ka mea i hala koke nei, ua loli keʻa kūlohelohe me ka margarine a me ka aila hinu. ʻO kēia mau huahana, ʻoiai ʻaʻole nui i ka nui o ka kolamu, ʻaʻole i liʻiliʻi loa, a ʻoi aku paha e hōʻino ʻia.

Kuanui I ka wai ʻana, he nui ka nui o ka kolamu. Wahi a nā kumu komohana Western, aia ka honu 150-200 mg o ka cholesterol, a e like me nā ʻōlima wale nō he 65 mg.

ʻAi wikiwiki (ka ʻai wikiwiki). He momona momona momona kāna, e pili ana i ka mea me ka pepi e hana i kahi nui o ka cholesterol no ka synthes o nā wai ʻami.

Margarine ʻAʻole pilikino ka kolamu, ʻo ka mea ua hua ʻia mai nā momona loʻa. Eia nō naʻe, waiwai ka margarine i nā momona trans, ʻo ka hana o ka hana kahi hana paʻakikī no ka nui. I ka hopena, ke hoʻoikaika ʻia ke kino e hana i ka nui o ka cholesterol.

ʻAuslelo, nā hua ʻoka. ʻO lākou he kolamu per se, a momona kekahi i nā momona momona, pono e hoʻoikaika i ka kolamu.

ʻAilala ʻaila. ʻOi aku ka kiʻekiʻe o ka momona o ka momona o kēia huahana, e ʻoi aku ka nui o ka kolamu a nā lolo, a ʻoi hoʻi ke kiʻekiʻe o ke kaila o ke koko.

Nā huahana kāwili. Kāleka, ʻoiai ʻaʻole ia he mea paʻa palapala no ka kolamu, e mau ana ia. ʻO ke kaupaona ʻoi loa i kaʻaila paʻakikī.

ʻOiai ʻo kēia mau mea āpau, ʻo kahi mea hoʻokūkū ʻē aʻe ka hana o ka meaʻai ma ka kolamu nui. ʻAʻole i hōʻike ʻia ka pilina ma waena o ka hoʻonui ʻana i ke koko o ke koko a me ka ʻai kanaka. No laila, kānalua ka manaʻo e hōʻole i kēia a i ʻole ua kānalua ka meaʻai. I loko o kahi kanaka olakino, kahi liʻiliʻi e hoʻonui ai i ka cholesterol he pilikia liʻiliʻi e hiki ai i ke kino ke ke kūʻē iā ia iho.

Ka papa inoa o nā kolamu e hoʻohaʻahaʻa i nā meaʻai

ʻO ka ʻai ʻana o nā meaʻai he nui i mea i hoʻonui ʻia ai ka cholesterol i ke koko:

ʻO nā meaʻai i momona nā mono - a me nā pelika polyunsaturated. Inā loaʻa kahi kiʻekiʻe o ka kolamu ma ke koko, manaʻo pono e hoʻokaʻawale i nā meaʻai saturated me nā loina holoholona me nā meaʻai i piha ʻia nā lau. Hoʻopili kēia, no ka laʻana, ka aila meli, ʻaila ʻoliva, avocado, a pēlā aku ka hoʻohana ʻana i ka meaʻai i pili i nā momona momona e hiki ai iā ʻoe ke hōʻemi i ke kolamu koko ma kahi o 20%.

ʻO nā huahana (bran).ʻOiai ka manaʻo o ka bran i ka huahana, he mea waiwai nui lākou i ka hakakā me ke kolamu. ʻO ke kumu o ke bran ka momona, e hana ana i ka kuleana o "ballast" a pale i ka hoʻopili ʻana o ka kolamu ma ka paia o ka ʻōpū a komo hou i loko o ke kahe. Mahalo i bran, hiki iā ʻoe ke hōʻemi i ka cholesterol ma aneane 15% (7-15%).

Haleloia. Ua hōʻike ʻia ʻo Flaxseed i mea e pono ai e kāohi i ka kolamu. Wahi a nā noiʻi, ʻo 45-50 mau kaila o ka huaʻai i kēlā lā kēia lā e hiki ke hōʻemi i ka kolesterol ma ka 8%, a i kekahi mau kūlana - ma 15%.

Kahiki. ʻO ke kāleka wai momona he kōkua nui loa i ka hoʻopau ʻana i ka nui o ka kolamu ma ke koko. Hiki iā ia ke hōʻemi i ke kiʻekiʻe o kēia kinona ma kahi o 12%.

Nā pīpī (almonds). Inā ʻoe e manaʻo i nā haʻawina, ʻo ka hoʻohana ʻana i nā almonds he hopena maikaʻi i ka dinamics o ka kolamu ma ke koko. ʻO kaʻai ʻana he mea ia e hoʻemi i ka hoʻokaʻawale ʻana o nā momona momona i ka 8-10%.

Nā huaʻai, nā lau, nā ʻāpana o ke kala ʻulaʻula. ʻO nā meaʻai kanu lāʻau e loaʻa ai kahi puaʻa maʻamau, lycopene. ʻO ia ka mea nāna e hāʻawi i kēia kala i nā mea kanu, nā hua ʻai a me nā hua. ʻAʻole hiki i nā kānaka ʻepekema ke hoʻomaopopo i kahi pilina pololei ma waena o ka dinamics o ka kolamu a me ka nui o ka lycopene i hoʻopau ʻia, akā e like me kekahi mau hōʻike, hiki i ko lākou komo ʻana i ka meaʻai ke hoʻemi i ka cholesterol ma kahi o 18%.

Nā pīpī, nā ʻalo, nā pistachios. Hiki iā lākou ke lawe i ka cholesterol. Eia naʻe, ʻo ka hana nui o kā lākou hana ka mea i ʻike ʻia me ka hoʻokaʻawale ʻana i ka ʻai o nā meaʻai momona e hoʻonui ai i ka kolamu. I kēia hihia, hiki i nā niki ke hōʻemi i ka nui o ka 9-10%.

ʻO kahi palaoa Barley, nā ʻuwala. Ua kūpono ʻo Barley no ka mālama ʻana i ka cholesterol ma mua o nā hua palaoa. Loaʻa nā hopena e nā noiʻi. Hiki i Barley ke hoʻohaʻahaʻa i ka cholesterol koko ma o 8%.

Kāma (ʻōmaʻomaʻo). Ua manaʻo ʻia ma nā hua he waiwai i ka Hikina. ʻOiai ʻo kona hiki ke hoʻopau i ka cholesterol ka haʻahaʻa ma mua o nā huahana ʻē aʻe ma kēia papa inoa (e pili ana hoʻi i ka 4-5%), ua loaʻa ka ʻai kīʻaha ma nā kānaka a pau.

Kāleʻele (ʻeleʻele, me kahi hōʻai koko koko ʻona ma kahi o 70%. E like me ke kīmaʻomaʻo, loaʻa iā ia kahi hiki ke emi iki i ka kolamu (4-5%). Eia naʻe, ʻaʻole ʻo ia wale nō ka kaumaha, akā he mea ʻoluʻolu loa ia.

Hiki paha ke aila me ka kolamu kiʻekiʻe?

Ua hoʻomaka ka hoʻomohala nui o ka ʻoihana meaʻai i ka mea i ʻoi loa ka maʻi a me ka ʻike ʻole ʻia e nā poʻe mai ka wā kamaliʻi ʻana e hoʻomaka i ka hōʻeha i ka nui kiʻekiʻe o ka hōʻeha ʻana i ke kino. ʻAʻole hele ʻia kēia hopena a me ke kao. Akā he huahana pālua ka leʻaleʻa i ka ʻono a me ka kala e hoʻowahāwahā ʻia, a he mea paha e hoʻoneʻe i kahi "hoʻokūkū kūlohelohe" no ke ʻano nui o synthetic a me margarine?

ʻO ke kumu nui a ʻo ke kumu wale nō o nā mea kākoʻo i ka hana ʻino o ka aila ʻo kāna momona momona. Hoʻololi ka pae momona momona ma ka 72% a i ka 82%, he mea keu maoli nō ia.

Eia naʻe, ke nānā nei i ko lākou nānā i kēia kuhikuhi alana, ʻaʻole i manaʻo nā hoa kū o ka ʻaila i nā mea ʻē aʻe.

Ua mālama ʻia ka ʻepekema ʻepekema. Ua ʻākoakoa nā kānaka ʻepekema i ʻelua pūlima hui. Hoʻokahi paʻa i ka pata pata. ʻO nā mea ʻē aʻe kekahi e hoʻohālike: e pālahalaha a me ka margarine. I ka wā o ka hoʻokolohua, ua ʻike ʻia ʻaʻole i hoʻonui ʻia ke kiʻekiʻe o ka kolamu ma ke koko o nā kumuhana mai ka hui o ka hoʻokele mua ʻana, ʻoi aku hoʻi i kekahi, ua hoʻemi ʻia ka ʻike o ka cholesterol ma mua o ka mākaukau mua. Loaʻa i nā lālā o ka hui mana ka lua i nā kiʻekiʻe o ka cholesterol ma mua o ka hōʻailona kumu a ma luna o ke kūlana paʻa. ʻAno maʻamau, ʻaʻole hiki ke hiki, a hana ʻia ka pālahalaha a me nā margarine mai nā mea ulu a me nā momona ʻono. Eia nō naʻe, no ka hoʻoili ʻana i ke kino, pono lākou e koi hou aku, a no laila, pono ka hana ʻana o ka puʻuwai e ʻoi aku ka paʻakikī o ka ulu ʻana i ka kolamu.

ʻO ka pata maoli ʻaʻole wale ka kolamu, akā he mea like e like me lecithin. Ua hoʻohalahala ʻia ka hopena kūlike ma o ka haki ʻana i nā molekōkole a hoʻoemi ʻana i kona kao i loko o ke koko. ʻO ke kaona o ka lecithin a me ke kolamu i loko o ka pata i ke kaulike, ma muli o ia e hiki ke kūʻē ʻia ai ʻaʻole ka hopena o ka ʻaila ma ke kino.

Ua hoʻokō ʻia nā hoʻokolohua ma luna o nā kiʻi. Ua like nā hopena. ʻAʻole hoʻonui ka miki, akā hiki ke hoʻohaʻahaʻa i ka cholesterol.

Eia nō naʻe, pono ʻoe e hoʻomaopopo e ʻōlelo nei mākou no ka hoʻohana ʻana i ka palaʻai hou, akā, ʻaʻole palupalu iā ia!

Pēlā, ʻaʻole pono pono e hōʻoiaʻiʻo i nā loiloi e pili ana i ka hoʻopaʻa ʻana i ka pata. ʻOiai he nui ka kolamu a he nui i ka momona momona, kaupaona ka cholesterol e ka lecithin, a ʻoi ka ʻike o ka ʻaila ma ke kino e hoʻohālikelike ʻia i nā huahana synthetic. No laila, maʻalahi ka hoʻowalewale. Hoʻopili ʻia ka hoʻouka ʻia ʻana e nā mea kākoʻo o ke ola kino i kēia hihia. Akā, ʻaʻole pono ka hoʻopiʻi hōʻino. Ma nā mea āpau he mea nui e alakaʻi ma ke ʻano o ka pae ʻana.

Hoʻopau i nā hua i ka kolamu?

Pau nā mea āpau e hoʻopau i nā hua. Loaʻa kahi ʻano moa moa ma luna o nā pākaukau. ʻO kēia manawa naʻe, ua kāhea hou aku i nā kāhea no ka pau ʻana i ka hoʻohana ʻana i nā hua manu, a e kōkua pū me nā mea kākoʻo o ke ola kino e hāpai nei i ka hōʻole ʻia ʻana o ka hua. Heʻokoʻa ʻole kēia kūlana, a ua lōʻihi ke kānalua o ke ʻano o ka hōʻino o ka hua ʻakomi.

Ma nā ʻāina o Komohana Komohana a me USA, ua mālama ʻia nā haʻawina i ka hoʻomaka ʻana o ka kenekulia 20, e like me ia i huli ʻia i ka hua o ka nui o ka kolamu, ma ka 1234 mg kēlā me ka 100 gr o ka huahana, nui loa. ʻO ka wī o ka cholesterol hysteria i hana ʻia i ka 70s. Ma ke Komohana, ka moʻolelo o nā hua o ka ʻohi i ka hoʻōla i ka kolamu a me ka hoʻomohala ʻana i ka atherosclerosis vascular i hoʻokuʻu ʻia i ka 90s; ke mau nei ia ma Rūsia a me nā ʻāina CIS.

ʻO ka pilikia ʻo nā mea e pili ana i ka ʻōmole o ka cholesterol kukuna o ka atherosclerosis a me nā hoa kū o nā hua i manaʻo nui ʻole i nā helu koʻikoʻi.

Ke hoʻomau nei lākou mai ka ʻoi loa o kahi kolana nui o ka cholesterol e pōʻino i loko ona a alakaʻi i kahi paʻa o nā kīʻaha koko e nā papala kolesterol (plika). Pono kēia i ka hewa, akā ʻo ka tesela ka mea kiʻekiʻe o ka ʻai ʻana o ka ʻai me ka nui o ka kolamu, ʻoi aku ka kiʻekiʻe o ka ʻai ʻana o ka cholesterol i ke koko.

He mea nui e mālama i nā mea ʻelua i ka manaʻo:

ʻAʻole i kū ka Cholesterol i kāna palapala manuahi. Ke kaʻi ʻia nei ma o ke kino e nā protein kūikawā,

ʻAʻole maikaʻi ʻo "Cholesterol" ʻaʻole "maikaʻi ʻole." E lilo ia i mea wale nō i loko o "pūpū" me nā protein.

Ke pili pū ka kolala me nā protein transporter, ʻoi paha kahi lipoprotein haʻahaʻa haʻahaʻa (aka LDL) a i ʻole lipoprotein kiʻekiʻe density. ʻO ka kolamu haʻahaʻa haʻahaʻa ka mea i kapa ʻia ʻo "cholesterol maikaʻi." ʻO ia kēlā e kau nei i nā paia o nā pani koko. Kūlike kiʻekiʻe - "koloka maikaʻi."

ʻAʻole hiki ke haʻi pololei i ka mea e hoʻohuli ai ka momona o ka momona mai ka hua moa moa ma mua. Ua hilinaʻi āpau ia i nā huahana i ʻai ʻia ma ke ala. ʻO ka hoʻohālikelike, ka hua moa i loko o ka pata me nā sausages e hoʻopuka i ka hana o ka kolamu "kino". ʻAʻole ka moʻo moa huluhulu. Akā i kēia hihia, ʻaʻole maʻalahi nā mea āpau, a me kēia ʻōlelo ʻaʻole kahi axiom.

I kekahi hihia, aia ka nui o ka synthesized cholesterol (ʻoiaiʻo "maikaʻi ʻole)) e liʻiliʻi iki a hiki ʻole ke hoʻokō ʻia kekahi hopena koʻikoʻi no ke ola kino o ke kanaka.

A he mea ʻē aʻe, mai hoʻopoina i kēlā mau hua manu - kahi kāliʻi maoli o ka lecithin - a hiki i 400 mg i hoʻokahi hua manu. He hoʻohaʻahaʻa ia i ka cholesterol maikaʻi ʻole a loaʻa iā ia kahi ʻano waiwai ʻē aʻe.

No laila, ʻaʻohe palena o ka pau o ka helu o ka hua. Inā ola ke kanaka, hiki iā ia ke ʻai i nā hua he nui e like me kona makemake.Hoʻohui wale nā ​​kaupalena i ka poʻe nāna i hoʻokau i ka metabolism mau iho me ka hopena, ma muli o ia mea he nui ka "kino" kolamu. Eia naʻe, ʻo ka helu o ia mau poʻe e liʻiliʻi loa.

ʻO ia ke kumu a puni ka honua, nā meaʻai, nā gastroenterologist, ua haʻalele aku ka poʻe cardiologists i nā hua mai ka papa inoa o nā huahana maikaʻi ʻole.

Ehia ka cholesterol i loko o ka honu?

ʻO kekahi mau makahiki i hala aku nei, ua ʻōlelo ka papahana i alakaʻi ʻia e Elena Malysheva e pili ana i ka hōʻino kino o ka honu. Inā ʻoe e manaʻoʻiʻo i ka mea hoʻokalakupua, loaʻa i ka honu ka nui o ka cholesterol, a no laila e hōʻino loa i ka olakino a hiki i kā lākou hoʻohana ʻana ke kumu i ka hoʻomohala ʻana i ka atherosclerosis.

ʻO kēia paha ke ʻano? ʻOiaʻiʻo, he mau lanakila maoli kēia mau crustaceans i ka cholesterol i waena o nā kai āpau. Hoʻololi ʻia ka ʻike o ke kolamu ma loko o lākou e pili ana i 190 mg ma kahi o 100 gr o ka huahana. Ua emi kēia i loko o ka hua moa moa, akā nui naʻe. ʻAʻole ia e mālama i ka honu i ka liʻiliʻi o nā momona a me nā momona momona saturated. No laila, ʻaʻole hiki iā ia ke hāʻawi iki i ka hoʻopalike ʻana o ka cholesterol maikaʻi ʻole.

Eia kekahi, loaʻa i ka uka ka nui o nā mea pono: F, K, Ca, I (pono no ka hana maʻamau o ka pono thyroid gland), vitamona a me nā mea hoʻohui pono e pono ai. Huli ia kahi pākuʻi: pono hoʻopau ʻia nā honu, no ka mea he mea maikaʻi loa ia, akā ʻaʻole hiki ke hoʻopau ʻia, no ka mea ua kiʻekiʻe ka waihona kolamu ma kēia mau crustaceans.

No ka hoʻomaopopo ʻana i ke kumuhana a no ka hope loa i ka pilikia o ka pōʻino o ka honu, he mea kūpono ia e huli i ka ʻike haole.

I ka hoʻomaka ʻana o nā 90s, ua lilo ke kolamu hysteria i nā ʻāina Komohana, akā naʻe, ua hoʻomaka ka kamaʻilio e pili ana i ka hōʻino ʻana o ka honu. ʻO ke kumu o kēia noiʻi i hana ʻia i ka hopena o 60s, ka mea i ʻike ʻia i loko o ka hōʻike loiloi.

Hoʻomaʻo nui ka hui o ka pūʻulu i ka honu, ma kahi o 290 kalama i kēlā me kēia lā. I ka hopena o ke ana ʻana i ka ʻike, ua hoʻohuli ʻia ka piʻi ʻana o ke kolamu ma ke koko o nā kumuhana a pau. Eia naʻe, ʻaʻole wale ka "kino" kolamu a hoʻonui, akā "maikaʻi" nō hoʻi. Eia nō naʻe, ʻo ka "maikaʻi" ua aneane ʻelua mau manawa ʻelua. ʻO kēia ka mea i lilo ka hopena o ka atherosclerosis i kahi liʻiliʻi iki, a ʻaʻole hiki i ka honu ke kumu i kēia maʻi pōʻino. ʻO ka hoʻokolohua ʻia e 18 mau kānaka. ʻO kaʻoiaʻiʻo, ʻaʻole hiki ke hōʻike ʻia kēia pūʻulu mana i kahi kikoʻī piha o ka ʻoiaʻiʻo, ʻoiai heʻuʻuku loa nā helu helu.

Akā i loko o nā'āina Komohana, ʻaʻole i manaʻo ʻia ka honu i kēia mau lā. Ma ke kūlike, hiki ke hōʻoia ʻia ka tesis e pili ana i nā pōmaikaʻi o ka honu e ka pae o ka make i ka maʻi cardiovascular ma nā ʻāina o ʻAsia. No laila, ua paʻa ʻo Iapana ma kēia wahi.

He mea nui ia e hoʻomanaʻo i ka kolokoli i nā huahana e lilo i "maikaʻi" a i ʻole "maikaʻi" ʻaʻole ma ia wale nō, akā ma lalo o ke ʻano o nā huahana e pili ana. Inā he holi kekahi o nā kīʻaha momona, ua kiʻekiʻe ka hopena o ka hoʻololi ʻana o ka cholesterol i kahi ʻano maikaʻi. Ma hope o ke kāwili ʻana i ka palaʻai a i ka wā e hoʻopau ʻia me ka momona momona, hoʻemi nui ka hua o ka honu, akā pili nā mea ʻino.

No laila, ʻo ka ʻikepili i hoʻoili ʻia mai nā pā kiʻi ke kelepona ʻole maoli nō ia. ʻO nā shrimps i kuke ʻia ma ke ala maikaʻi loa a ʻai ʻia me nā meaʻai "kūpono" e loaʻa pōmaikaʻi wale nō. Hiki i ke kō i loko o ka pata me ka hoʻonui ʻana i ka neʻe o ka kolala, akā i kekahi mau kikoʻī, ua ʻāpono ʻia ka hoʻohana ʻana i nā honu i nā ala "ʻino" ʻole. Pono ia e ʻike i ke ana.

Hoʻopili i ka waiʻona i ka kolamu?

I waena o nā poʻe maʻamau, ʻelua mau kuhi koʻikoʻi e pili ana i ka hopena o nā wai inu ʻokoʻa ma ka moʻa o ka kolamu ma ke koko. Kūʻē kekahi ʻo ka waiʻona ka mea ʻawaʻawa maikaʻi loa e kōkua i ka hoʻonui ʻana i ka nui o ka waiʻona momona. ʻO nā mea'ē aʻe, he meaʻokoʻa ka hōʻoia i ka loaʻa o ka waiʻona a me kona hiki ke hōʻohi i ka kolamu. ʻAʻole pololei kēlā, a ʻo ia kekahi ʻano hoʻohālike.

I ka hoʻoholo ʻana i ka hopena o nā huahana e pili ana i ka waiʻona e pili ana i ka pae ʻana i ka cholesterol, nui nā helu e noʻonoʻo pono.

He mea nui ia e ʻike i ke ʻano o ka waiʻona.

He mea nui e noʻonoʻo i ka nui o nā inu.

ʻO ka hapanui pinepine ka hoʻohana ʻana o ka poʻe i ka vodka, whisky, waina a me nā cognac e hakakā i ka kolesterol. He ʻokoʻa lākou i ka mana like a hoʻopili i ke kino i nā ʻano like ʻole:

Whiskey Whiskey, i mākaukau ma ke kumu o malt, ua loaʻa ke ʻano kolikolo. ʻO kaʻoiaʻiʻo ʻo kēia ʻona inu ʻawaʻawa e loaʻa i kahi antioxidant mana ikaika - kaila o ellagic. Ua hakakā ʻo ia i nā mea hoʻopuka manuahi a hiki iā ia ke kāpae i ka kolamu nui loa,

Vodka ʻAʻole hiki iā Vodka ke pākuʻi i kekahi hopena therapeutic (i ka wā e hele ana i ka cholesterol). ʻAʻole hoʻohana wale ʻia kona hoʻopau ʻana mai kahi ʻanoʻike mai o ke ʻano, akā he mea weliweli nō hoʻi. Hoʻohana pinepine ka poʻe hana hoʻopunipuni ʻole i ka waiʻona ʻenekini (methyl ma mua o ka ethyl) e hōʻemi ai i nā kumukūʻai o ka hoʻouka ʻana (ka mea i kapa ʻia ʻo "palsu" vodka). Hiki i ka Methyl ke hōʻeha i ka makeʻana, aneane pinepine me ka ʻike mau ʻia a pau ʻole ʻike. ʻO ka make lethal kahi hapalua hapalua waha. No laila, ke alualu nei i ka kolesterol me ka vodka, hiki iā ʻoe ke nalo i ke olakino, a me ke ola nō hoʻi.

Kumuwa, ʻimi wai. He waiwai nui nā Cognac a me nā waiʻona i nā meaola ikaika. Ua loaʻa iā lākou nā hopena antioxidant hiki ke hoʻohaʻahaʻa i ka cholesterol,

Wehe maloʻo. E like me ka cognac, loaʻa i ka waina ka hopena antioxidant a me ka hopena anticholesterol.

ʻO ka mea, nā meaʻai ʻawaʻawa a pau, nā cognacs, nā pelekeke malt a me nā waina maikaʻi hiki ke hoʻopiʻi i ka hopena i hōʻino ʻia a i ʻole pono ʻole i ke olakino. Akā, ʻo kā lākou hoʻohana ʻole ʻana e lawe mai i mau hopena pōʻino loa, a ʻaʻohe kamaʻilio e pōmaikaʻi ai. E like me kekahi lāʻau lapaʻau, mea nui ia e hoʻokō me ka "dosage".

Hoʻokomo ʻia ka hopena therapeutic i ke ʻano o ka inu. Hiki i kahi ke ola piha me ke koko koko kiʻekiʻe e lawe:

35-45 ml wai o ka wai a i ʻole ka cognac.

145-155 ml o ka ʻulaʻula maloʻo,

40 ml pupuhi malt.

Pono e hoʻopau ʻia kēia kālā i ka hebedoma, ʻaʻole naʻe i kēlā me kēia lā. E poina e ka manawa ke lawe i nā lāʻau lapaʻau he nui e kūʻē i ka hoʻoulu ʻana i ka cholesterol, ua hoʻohālikelike ʻia ka waiʻona. Inā lawe ʻoe i kēia mau lāʻau lapaʻau i ka ʻokoʻa me ka waiʻona, ʻaʻohe hopena hopena, a lilo ka hopena i mea ikaika loa.

No laila, ka waiʻona i kekahi mau pila, ʻoiai hiki ke hopena maikaʻi i ka neʻe o ka cholesterol, pono ʻole ʻoe e hoʻohana e lawe i ka pono no ka mālama ʻana.

ʻO ka iʻa kolala kiʻekiʻe

Kuhi ʻia he mea maikaʻi loa ka lawaiʻa o ka lawaiʻa no ka cholesterol kiʻekiʻe. Pela anei?
ʻO ka paʻakai a me ka uahi i hana ʻia ʻoi aku ka maikaʻi o ka maikaʻi. ʻAʻohe mea ʻole ka meaʻai a pau ʻole. ʻOiai ka ʻale o ka iʻa ua ʻona ʻia me ka cholesterol kiʻekiʻe.

Pono nā kauka e hoʻohenehene wale nō ka ʻai o ka lawehala he mea maikaʻi loa ia no ka kai kai.
Akā ʻo ka mea nui, ʻo ka iʻa i kuke ʻia a kālua ʻia i loko o ka foil he mea maikaʻi nō naʻe, ʻoiai ʻoi aku ka maikaʻi o ka hāʻawi ʻana i nā makemake i nā mea momona haʻahaʻa.

ʻO kēlā "wahi kai" e like me nā sushi a i ʻole nā ​​lāʻau lāʻau e pono e poina loa.

He aha kā mākou e inu ai?

ʻO kaʻoiaʻiʻo, ʻo ka wai momona, ka pia a me nā mea inu ʻokoʻa me ka hoʻohui o ka waiʻona ua kāpae ʻia. ʻO ka waina ʻulaʻula maoli - hiki ke liʻiliʻi inā ʻaʻohe contraindications no nā kumu ʻē aʻe.

ʻOi aku ka momona ma mua o ka'ōmaʻomaʻo, a me ka maikaʻi ma mua o ke kō. Aia ke kīpēma i nā huaora e hoʻomaikaʻi i ka hana ʻana o nā kīʻaha koko.

Hiki ke ʻapo ʻia ka ʻeleʻele i ka waiū.

Hoʻokomo ʻia ka koko i ka waiū a me ka kofe koke.

Nā waiʻaole - ʻae. He mea hoʻohana kūlohelohe, akā, ʻaʻole i hoʻihoʻi ʻia mai nā mea paʻa, a me ka ʻole o ka hoʻohui ʻana o ke kō. Akā, mai poina i ka mea, ʻoiai i ka ʻono ʻono, he nui lākou i ke kō, ʻoi aku ka nui o ka mea ma mua o ka ʻaina.
I loko o kahi kiʻi o ka compote, ʻoi aku ka liʻiliʻi o ke kō ma ka wai wai.

Kāhea a me nā mea kanu

Inā ʻaʻohe pilikia o ka digestive, a laila e hoʻokipa ʻia nā hua manu.ʻO kaʻoiaʻiʻo, aia wale nō i loko o nā ʻano i hoʻolapalapa ʻia - mai ka paʻakai, ʻalī a ʻili wale nō paha.

Mea maikaʻi nā mea āpau no nā lau ʻai, nā ʻuala. Kalania a ʻū ʻia ʻole paha momona. Akā e hāʻawi pono i ka makemake mea maikaʻi loa nā meaʻai kanu, ʻeleʻele a ka ʻulaʻula a i nā mea waiwai nui.

A pū kekahi, kāloti, i kekahi ʻano, a hiki i ka 100 gram i kēlā me kēia lā. Tomato a me ka wai kamato. Kāpī keʻokeʻo, ināʻo sauerkraut. ʻO nā paukena a pau, nā kukama, zucchini, squash.

Pono e hoʻopau i nā mea ʻai o 300 mau lau no kēlā me kēia lā, ʻaʻole ka helu ʻana i ka ʻuala. A pono nā greens i loko o kaʻai, hiki iā ʻoe ke hoʻohui i ka maloʻo a ʻōlī paha i ka pāʻai ma mua o ka hemo ʻana o ka ʻaina.

Akā ʻoe makemake hou i nā aniani, ma ka liʻiliʻi o nā ʻala aniani, i kēlā me kēia manawa e hiki ke ulu maʻalahi i ka ipu wai.

A ke kanu liʻiliʻi ʻia nā ʻōpī a mea ʻōpī wale i loko o kahi kōpaʻa wai. I ka hoʻomaka ʻana o nā lau a kau i kahi kala ʻōmaʻomaʻo - holoi ʻia nā hua a hoʻonani i ka pā me lākou.

Akā e hoʻomaopopo kākou e ʻo ka mea hiki ke ʻai ʻia me ka cholesterol kiʻekiʻe a me ka mea hiki ʻole ke hoʻonā ʻia, ʻaʻole i ʻae ʻia ka pilikia. ʻO ka mea mua, pono ʻoe e ʻai i ka 4 i ka lā, a me ka liʻiliʻi, a i ʻole ʻoluʻolu a ʻai ʻia i ka ʻai ʻana i ka wā hiamoe.

ʻO ka lua, pono ʻoe e inu i ka wai maʻemaʻe, ma kahi o ʻekolu mau aniani i ka lā. No ka waiū, ka waiū a me nā mea inu kīnā ʻaʻole e hoʻohuli i ka wai!

Tomato me ka cholesterol kiʻekiʻe

Ua hōʻoia nā ʻepekema o Australia e kūlike nā kamato a me ka cholesterol. Lycopene - kahi puaʻa i loko o nā mea kanu, kope me ka ʻaki o nā molekala o ka "bad" cholesterol, ʻoi aku ka ʻoi o ka ʻoi o ka nui o nā mea lapaʻau kūmole. ʻO ia ke kumu e ʻōlelo ʻia ai nā mea kanu meaʻai e hoʻoulu i nā kamato i kā lākou papaʻai i kēlā me kēia lā. Mālama maikaʻi ʻia nā lauʻai no nā poʻe e loaʻa ana i nā maʻi cardiovascular.

ʻO ka pōʻino o ka cholesterol kiʻekiʻe

Hōʻailona ka momona a nā ʻalopona i ko mākou kino me ka hana piha. Hoʻokomo ʻia ʻo Cholesterol ma ka metabolism a me nā ʻōnaehana like oxidative. Eia nō naʻe, me kāna hoʻonui, loaʻa i nā pilikia olakino pilikia:

• pani polipule me nā kōkole kolesterol (atherosclerosis)
• ischemia o loko kino
• myocardial infarction
• he poho
• ʻinalelo angina pectoris

No ka hana maʻamau i ke kolamu, ua kau nā kauka i kahi meaʻai kūikawā. ʻO ke kumu o kahi meaʻai maikaʻi e loaʻa ai nā huaʻai a me nā lau.

Ma nā kiʻi kumu hiki iā ʻoe ke ʻike i ka ʻike e pili ana i ka ʻikepili o nā ʻōmato. No laila, he nui nā maʻi i ʻōlelo ʻia e ʻai, e hoʻāʻo e pale i kēia lāʻau. Pēlā maoli nō paha a he hiki nō i nā kamato me ka kolamu kiʻekiʻe, e hoʻomaopopo kākou.

He aha ka lycopene?

ʻO ka puaʻa ʻulaʻula, ma muli o ia mau tōmato ke loaʻa i ko lākou kala a loaʻa nō ka lycopene. Aia pū kekahi ma nā huaʻai a me nā hua ʻai ʻē aʻe (ʻulaʻula, rosehip, ʻula). Akā ʻo ke alakaʻi i ka ʻikepili pigment e waiho mau i nā ʻōmato ʻulaʻula. I nā melemele keʻokeʻo a me ka uliuli, liʻiliʻi i ka lycopene.

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.

Hoʻomaʻa maʻalahi ka ʻala o nā pua i nā ʻāpana o ke kino, e ʻohi mālie ana. ʻOi aku ka nui o ka hāʻawi ʻana o ka lycopene, ʻoi aku ka hilinaʻi o ka ʻōnaehana cardiovascular. I ka loaʻa ʻole o ke kino i ka pigment, hoʻomaka ka hoʻohana ʻana i nā mea ʻai. No laila, ʻaʻole maʻamau ka ʻōmato me nā kolamu kiʻekiʻe, akā pono e hoʻopau ʻia.

Ua hōʻike ʻia ua paʻakikī loa ka poʻe i ka lycopene kiʻekiʻe i ke koko aia ka mea i hōʻeha ʻia ai ka puʻuwai.

Me ka hypercholesterolemia, inā ʻaʻole inu kekahi kanaka i nā kamato, ma hope o ka lā 12-14, e hōʻemi ʻia nā papa waiwai o lycopene ma ka hapalua, a hoʻonui ka pae o ka "maikaʻi" i ka cholesterol ma 25%. Hoʻomaʻamaʻa ʻia ka pigment ma ke ʻano o nā ʻōmato kamala i kāʻai ʻia i ka aila ʻaila.

ʻO nā waiwai o nā Tomato

Ua hoʻāʻo e nā kānakaʻepekema i nā poʻe me ka cholesterol kiʻekiʻe. No nā pule he ʻekolu, ua hoʻopau ʻia nā kumuhana i ka 50 mau kāmeka o ka ketchup a iʻa paha i ka ʻōmato. Ua hoʻohenehene nā hopena. Pono i nā maʻi āpau, ka nui o ka "ino" kino i hōʻemi ʻia e kahi hapaha.Ua hoʻohuli ʻia ka lycopene i hui pū me nā mea hoʻohana ʻē aʻe i nā waiwai maikaʻi i ke kino kanaka.

• ʻO nā waiwai anti-inflammatory - nā tōmato me ke kolamu nui e hōʻoluʻolu i ka hoʻowalewale o nā paia vascular, e hoʻoemi i ka momona o ke kino. ʻAʻohe mau liʻiliʻi i ka lycopene ma mua o nā lau ʻai ʻia. no laila, i ka hoʻoilo, hiki iā ʻoe ke hoʻohana i ka ʻōpala kamato.
• ʻO nā waiwai anti-burn - ka hoʻohana mau ʻana i ka tōmato i nā kānaka me ka ʻokeʻo keʻokeʻo e loaʻa ʻole i ka lā.
• E hoʻoikaika i ka lauoho - ʻO ka momona o kahi kikoʻī i loko o nā lau e hakakā ka lauoho a hoʻomaikaʻi i ke ʻano o ka lauoho
• Hoemi koko koko - potasi i loko o nā kamato e hōʻemi ana i ke kahe koko o 12%
• Hopena Antioxidant - loaʻa kahi hopena rejuvenating a hoʻoikaika i nā pūnaʻi mai nā ʻano o waho
• Lipid metabolism - ʻaʻole i maopopo pono ka hoʻōho o ka lycopene ma ka hoʻopuka kolesterol, akā ua hōʻoia ʻia e hiki ke hoʻohana i nā ʻōmato no ka cholesterol a hoʻonui i ke kaumaha o ke kino.
• Ke kaua i ka insomnia - aia nā kamato e loaʻa i ka nui o ka huaora C, e hoʻomaikaʻi ai i ke kūlana moe. Inā ʻoe e ʻai i kahi liʻiliʻi o nā huaʻai a i ʻole pāpaʻi meaʻai ma ka pāʻina, hiki iā ʻoe ke poina e pili ana i ka insomnia

Eia kekahi, he waiwai nui nā kamato no ka momona. ʻO nā aʻaleu i nā huaʻai e haki nā lehelehe a hoʻohemo mālie iā lākou me nā toxins mai ke kino.

E hele i ka papa inoa o nā waihona

Tomato me ka cholesterol kiʻekiʻe

E hoʻomaʻamaʻa i ka metabolism momona, pono nā kamala ʻulaʻula. Hiki iā ʻoe ke hoʻohana iā lākou i kēlā me kēia manawa a me kekahi ʻano: kahi ʻāpana o ka lau i ka mea lole, kahi ʻala me nā mea kanu, kākala kīmele me ka pasta a i ʻole nā ​​ʻaoʻao ʻē aʻe. I ka hoʻoilo, ʻānele ʻia nā tōmato keʻa, akā ʻaʻole pinepine a ʻaʻole i nā palaho nui.

Akā e haʻi aku nā kauka i ka ʻai ʻana i nā paona he mau ʻaka. Hoʻomaka ka ʻōmato kolesterol i ka wā e pau ai, no ka laʻana, 50g o ka ʻōmato tomato a i ka 400ml o ka wai kamato i kēlā me kēia lā. ʻO kēia kumukūʻai i kēlā me kēia lā lawa i ka hōʻemi o ke kaohi ʻana o ka cholesterol ma ka 10-15%.

ʻAʻole i loaʻa i ka ʻōpala ka kolala, no laila ke noi aku nei e hoʻohana nā kānaka olakino iā lākou e pale ai i ka atherosclerosis, hoʻoikaika i ka ʻōnaehana pale a hoʻoiho i ke kino me nā mea pono.

ʻO ka wai momona

Hiki i nā tōmato ke loaʻa ka kolamu kiʻekiʻe ma ke ʻano o ka wai? E hoʻāʻo kākou e nānā.

ʻO ka wai hoʻoneʻe hou mai ka ʻōmato ua waiwai ia i nā mea ʻala kūlohelohe a me nā mea momona olakino. ʻAʻole ia e hoʻolaʻa wale i ka nui o ke kō a me ka kolamu, akā pale nō hoʻi i nā ʻano o nā pūpū o ke kanesa, hoʻoikaika i ka ʻōnaehana pale a me ka hoʻonaninani.

Nui ka wai i loko o kā wai wai. Hoʻohana nui ʻia kēia ʻano momona e nā mea lapaʻau. No laila, ʻo kāmato kahi mea nui o nā meaʻai a nā mea kanu. 100g wai o ka wai i ka lā e hoʻokaʻawale i ke kino me nā huaora A, B, E a me C, a i ka manawa like wale nō he 30 mau koina.

E hoʻohaʻahaʻa i ka cholesterol, lawa ia e inu i kahi aniani o ka waimato i kēlā me kēia lā. I loko o hoʻokahi mahina, e hoʻomaʻamaʻa ka metabolid lipid, e hoʻomaʻemaʻe ke kahe o ke koko, a me nā kolamu o ka kolamu i loko o nā moku.

No ka hoʻomākaukau i ka inu ʻono a me ka olakino, pono ʻoe e kāwili i ka hua liʻiliʻi 3 i loko o kahi puna, kahi kupa o ka wai lemon, kahi kiki i ka paʻakai a me kahi pā liʻiliʻi. No ka digestible maikaʻi aʻe, hoʻopau ʻia ka wai i ka hapa mua o ka lā.

ʻO nā Tomato, e like me kekahi huahana, hiki ke hōʻeha i nā maʻi pālolo i kekahi poʻe. Ma mua o ka hoʻokolohua ʻana me ka meaʻaiʻai, pono ʻia e hoʻopau ʻia nā hopena ʻaoʻao. No laila, ua kuhikuhi pono e hoʻoholo inā hiki i ke mau ʻōmato ke hoʻohana no ka cholesterol me kahi mea lapaʻau a i ʻole kekahi kauka.

He mea ʻia e ʻai a inu i ka hoʻohaʻahaʻa i ka cholesterol i loko o ke kino

ʻO ka Cholesterol kahi momona-like-momona e hoʻoili ʻia e ka ate. ʻO ia kahi mahele o nā puʻupuʻu a pau. ʻO nā kolamu āpau i ke kino, ua hoʻoliili ʻia ka 80% o nā pepeka, a ʻo 20% ka mea i hele mai ka meaʻai. Pono i kēlā me kēia mea i loko o ke kino, no ka mea e pili ana i ka synthes o nā hormon.Akā inā kūlohelohe ka kolamu i ka maʻamau, a laila hoʻomaka ia e noho i loko o nā moku, e alakaʻi ana i kahi paʻa o ko lākou lumen. I mea e hōʻemi ai i ka helu o nā pūpū lipid i ke koko, pono ke kau ʻia kahi mea ʻai. No laila, he mea nui loa ia e ʻike i kāu mea hiki ke ai a he mea ʻole.

• Nā loina o ka Diet Hypocholesterol
• ʻO nā meaʻai e hoʻoulu ai i ke Cholesterol
• Kahi huahana huahana maikaʻi
• Kāohi pale

I nā kāne a me nā wahine, ʻaʻole pono e hoʻonui ka cholesterol koko i ka nui o 5 mol / L.

Nā loina o ka Diet Hypocholesterol

Pehea e ʻai ai i ka hoʻohaʻahaʻa i ka cholesterol i ke kino? ʻO kēia meaʻai i ka lāʻau lapaʻau i kapa ʻia ʻo ka papa ʻaina ʻai helu 10. Ua hōʻike ʻia no nā poʻe me nā maʻi cardiovascular a me nā maʻi hōʻili.

ʻO ke kānāwai nui o ka meaʻai ka hōʻemi ʻana i ka kaila o ka momona a me nā meaʻai iʻaila ʻia. Hoʻopili i nā momona manu me ka lauʻaola.

• Pono e ʻai ʻia nā iʻa i nā ʻano haʻahaʻa o nā haʻahaʻa haʻahaʻa.
• Pono e hoʻokaʻawale ʻia nā meaʻai mai ka iʻa mai ka meaʻai a i ʻole ke kī ʻana i kā lākou ʻai.
• E noʻonoʻo e hoʻomaʻemaʻe ʻē ma mua o ka kuke ʻana, ʻo ia hoʻi, e kāpae ana i ka ʻili a me nā momona momona mai ia mea. A ma hope wale nō e hiki ai iā ʻoe ke kuke a ʻai i kēia huahana.

He aha nā mea e ʻai ai i ka haʻahaʻa i ka cholesterol? ʻO ke ʻano nui nui i loko o ka papaʻai no ke kolamu nui o ka kolamu ka hoʻopili ʻana i nā ʻano mea kanu aku, nā huaʻai a me nā mea kanu ʻia, a me nā cereal mai nā ʻano cereals ʻē aʻe i loko o ka meaʻai.

Koho ʻia nā pono e pono ai o kēia meaʻai, ʻo ia ka hoʻohana ʻana i nā meaʻai i ʻae ʻia, nā hōʻailona o ka momona momona i kekahi manawa e hoʻi i ka maʻamau me ka ʻole o ka lawe ʻana i nā pōpoki e hoʻohaʻahaʻa i ka kolesterol.

ʻO kekahi ʻano koʻikoʻi, ʻo ia ka haki ʻana o ka meaʻai, ʻo ia hoʻi, pono ka ʻai e ʻai ʻia i nā manawa 5-6 i ka lā. A he mea pono hoʻi e inu nui kahi mea i ka wai maʻemaʻe - ma kahi o 1.5 lita no kēlā me kēia lā.

ʻO nā meaʻai e hoʻoulu ai i ke Cholesterol

Aia kekahi mau meaʻai e loaʻa ai ka nui o ka cholesterol. Wahi a ia, ʻo kēia nā huahana e hoʻonui i ka pae o ka momona i ke koko. No laila, ʻōlelo ʻia nā poʻe me kēlā hoʻonui e kaupalena i ko lākou hoʻohana ʻana a e haʻalele ʻole iā lākou mai ka meaʻai.

Ua ʻike ʻia aia ka nui o nā moa ʻehā ma nā kolamu he nui. Akā pū kekahi mau mea waiwai e pono ai no ke kanaka, no ka laʻana, lecithin. Ua manaʻo ʻia aia ma ka huaʻai e pili ana i ka 212 mg o ka kolamu a me 210 mg o lākou wale nō i ka yolk. Wahi a ka helu No. 10, ua kuhikuhi ʻia e nā mea maʻi e hoʻopau i nā mea hou aku i ka 2 huaʻai i ka hebedoma a ʻehā wale nō iʻa a ʻaole wale nō hoʻi iʻa.

Eia kekahi, ua hoʻohālikelike ʻia nā huahana hou aʻe.

• Liver - loaʻa i ka nui o ka kolamu, ma muli o ka mea pono kēia kino e kū nei. No laila, hoʻohālikelike kekahi kīʻaha kīpē no nā poʻe me ka mōʻaukala o ka atherosclerosis.
• ʻO ka roe iʻa, kaʻi a me ka hake.
• ʻO ka momona momona a me kaʻaila paʻakai.
• ʻO nā mea momona momona.

He aha nā mea ʻē aʻe e hiki ke ʻai me ka cholesterol kiʻekiʻe? Ua ʻoki ʻia kēia, nā ʻalā, i kapo a me ka papa paʻakai. Hoʻokomo ʻia nā ʻano hōʻaʻai, sausages, lard no nā manaʻo ʻole ʻia.

ʻAʻole i loaʻa i ka Margarine a me nā mea kinomi he nui ka kolamu, ʻoiai ua hoʻokumu ʻia lākou ma nā momona momona. Akā hiki iā lākou ke hoʻokau aku i kāna hana ʻana e ke kino. ʻO ka hopena koʻikoʻi ka hopena o ia mau huahana ka mea kiʻekiʻe o nā momona trans i loko o lākou. I mea e hoʻomaʻamaʻa ai iā lākou, hoʻopuka ka nui i ka nui o nā lipid haʻahaʻa. ʻO ka hana like no ka hana ʻana i nā lipid haʻahaʻa haʻahaʻa me ka hoʻohana ʻana i nā mea i ʻoki i ka ʻoki i nā pōpoki me sausages.

Pono hoʻokaʻawale ʻia nā huluhulu mai ka meaʻai no nā poʻe me ka cholesterol kiʻekiʻe. Hoʻopili kēia me nā keke, nā pastry, nā manamana, nā kinikona, etc.

Me ka nui o ka kolamu i ka wahine a me ka kāne, ua pau nā paʻakai paʻakai. Hiki iā ia ke ʻai ʻia i kēlā me kēia lā ʻaʻole ʻoi aku ma mua o 5 g. Ua hoʻohui wale ʻia i nā kīʻaha hoʻomākaukau.

Hāʻawi ʻia kahi emi ʻana i ka paʻakai paʻakai ʻaʻole wale no ka cholesterol, akā no ke ʻano hypertension wale nō.

Kahi huahana huahana maikaʻi

Hiki i nā meaʻai kīʻaha o Cholesterol.ʻOiai he nui loa ka papa inoa o nā huahana no ka hoʻohaʻahaʻa i ka cholesterol:

• ʻO nā ʻano haʻahaʻa o nā iʻa kai.
• ʻO nā huahana momona momona.
• ʻO ka ʻai liʻiliʻi haʻahaʻa - veal, turkey, rabbit, moa.
• ʻO nā lau a me nā huaʻai, ke kono ʻia aku nei e hoʻopaʻa i ka pālala a me nā legumes. Ke hoʻopau nei i nā huahana he nui, ua piha ke kino i nā minerala a me nā waiora, e hana ana me nā antioxidants. No laila, hiki ke hoʻohaʻahaʻa i ka cholesterol koko, ʻo ia ka mea e hoʻomaʻemaʻe i nā kīʻaha koko o nā pākī.
• Pono ka palaoa mai ka palaoa koli, a ʻo ka pasta mai ka palaoa durum. ʻOi aku ka maikaʻi o ka berena i nehinei.
• Kalo huaʻaila - oliva, lākolā, palaoa.
• Mai nā sweets hiki iā ʻoe ke hoʻohana i ka jelly a home a me ka marmalade, nā kuki oatmeal a me nā mea momona ʻē aʻe me kahi haʻahaʻa haʻahaʻa haʻahaʻa.

Eia nō kekahi, ʻo ka broccoli a me nā ʻioʻohana ua manaʻo ʻia e hoʻohaʻahaʻa i ka cholesterol kiʻekiʻe. Pono e ʻai ʻia kēia mau meaʻai. No ka laʻana, loaʻa i nā ʻōkena tirikini nā statins, e hoʻohaʻahaʻa i ka pae o nā lipid haʻahaʻa me ka liʻiliʻi o ke kino. I ka poʻe me ka atherosclerosis, ke ālai nei kēia mau pua i ka hoʻokumu ʻia ʻana o nā pli atherosclerotic e pani i ka lumen o nā kīʻaha koko. Hoʻohālike kēia hopena ma nā ʻano o nā lāʻau lapaʻau. ʻO ka hopena kākā. Pono ʻoe e ʻai ia ia ma kona ʻano kau, a he nui nō hoʻi nā lāʻau lapaʻau kuʻuna no ka mālama ʻana i ka atherosclerosis ma luna o ia.

ʻO ka Herring kekahi huahana e hiki ke kōkua i ka hōʻemi o nā lipids. ʻO ka emiʻana ma muli o nā momona momona o omega-3. I kēia ʻano o ka iʻa he nui o lākou. Pehea ʻoe eʻai ai i ka iʻa me ka cholesterol kiʻekiʻe? Hoʻopiliʻia me nā kuʻi, pono i nā ʻano ʻē aʻe o nā iʻa iʻa mau i ka meaʻai. Pono ke kuke, a ʻē ʻia. Ua ae ʻia nō ia e ʻai i ka ʻai i ka lua ʻelua iʻa.

E hoʻohaʻahaʻa i ka kolamu, ʻai i nā ʻuala, nā ʻalemona, nā pistachios, nā aniani, nā hazelnuts. Pono ʻoe eʻai i nā nati i kēlā me kēia lā, akā pono ʻoe e poina e kāhea-kiʻekiʻe lākou. Aia nā meaʻai liʻiliʻi ma kahi o nā huahana āpau e helu ʻia e ka grama.

He aha nā mea āu e ʻai ai me ka kiʻekiʻe o ka cholesterol? Ke ʻae ʻia ka nui oatahi. Loaʻa iā ia nā fiber, kahi i hiki ai ke hoʻohaʻahaʻa i ka cholesterol koko. Ua hoʻomaopopo ʻia inā inā ʻoe e hoʻohana i kēia porridge iā 1-2 mau manawa i ka lā, a laila hoʻemi i nā lipid o 4% a keu paha. I ka manawa pōkole, hiki ke hoʻihoʻi kēia hōʻailona i ka maʻamau.

Hiki iaʻu ke inu i nā mea inu e hoʻohaʻahaʻa i nā lipids koko? ʻO kahi ala maikaʻi ʻo ka huki wai. Pono e lawe pinepine ʻia i nā mea momona hou. I kēia hihia, ʻaʻole wale nā ​​molika lipid e hoʻopili ʻia, akā nā mea make mai ke kino. No ka hana waiʻala, hiki iā ʻoe ke hoʻohana i nā kāloti, nā ʻoma, ka celery, ka laila, ka ʻōpala, nā huaʻomaʻa a me nā hua pāo.

Kāohi pale

ʻO ʻoe e pono ai a hiki ke ʻai me ka pale ʻana o ka hoʻonui ʻana i ka cholesterol? Pono nā ʻōlelo āpau o luna i kēia no kēia. Akā i ka manawa, hiki ke hoʻomaopopo i ka hōʻemi ʻana i ka kolamu, pono ʻoe e haʻalele i ka waiʻona a me ka ulaula. Mai nā mea inu ʻona hiki iā ʻoe ke inu i ka waina ʻulaʻawa kiʻekiʻe, me ka mea e loaʻa ai nā flavonoids. ʻO kēia mau mea e ʻoluʻolu maikaʻi i nā kīʻaha koko, i ko lākou hoʻoikaika i ka capillaries a hōʻemi i ke koikoi koko. Akā ʻo ka nui o ka ʻulaʻula nui ʻaʻole iʻoi aku ma mua o 50 g i kēlā me kēia lā.

Hoʻopilikia ka Nikotine i nā pili koko, a hoʻoheheʻe hoʻi i nā kaʻina metabolic i loko o ke kino. ʻO kēia ka mea inā hōʻā kekahi i ka lipids, ʻaʻole e emi ka huaheʻe. E hoʻonui i nā ʻike i nā lipid "maikaʻi" hiki ke hoʻokipa maʻamau i nā meaʻai wikiwiki. No laila, he mea pono ke kāpae i kēlā mau ʻano hana. Manaʻo ʻia e ʻai pinepine i ke kāleka, hiki iā ia ke hoʻokaʻawale i nā kolamu, ʻo ia e hoʻopiʻi ana i nā ipu koko.

Hoʻohana ʻia e ʻai i nā hua citrus, me ka mea hoʻi i ka pectin. Eia kekahi, pono e ʻai ʻia kēia mau hua i ka maʻamau o ka cholesterol, no ka mea he mea kōkua nui ʻia.Ma keʻano holoʻokoʻa, e hoʻāʻo e ʻai i nā meaʻai maikaʻi wale nō, e kōkua kēia i ka hoʻomaikaʻi ʻana i kou olakino holoʻokoʻa!