Hōʻikeʻike i ka papa kuhikuhi laʻana i ʻāpana o ka meaʻai no nā poʻe me ka cholesterol kiʻekiʻe

No nā makahiki he mau makahiki, ua hooikaika ʻo nā kānaka ʻepekema i kahi meaʻai e hoʻokaʻawale i nā meaʻai me ka kolamu kiʻekiʻe. Ua manaʻo ʻia ua make ke kai, nā hua, ke kō a me nā meaʻai ʻē aʻe i ke ʻano o ka loaʻa ʻana o kēia momona momona i ke koko, a ʻaʻole loa i mamao loa ia i ka hoʻomohala ʻana i nā ʻano puʻuwai naʻau koʻikoʻi. I ka nānā ʻana o kēia, ua ʻōlelo ʻia nā mea maʻi e ʻai wale i nā meaʻai kanu. Eia naʻe, i kēia manawa ua loli nā mea āpau. ʻO ka ʻike ʻike ʻia o ko mākou mau lā ka mea e hoʻohiolo ai i ka ʻike o ka pōʻino o ka cholesterol a me ka hoʻololi kālā i ka manaʻo o ka ʻai pono.

Nā Kūlana Kūʻai no ke Cholesterol High

ʻIke ʻia ka mea i loko o ka kenekulia 18 a ʻike ʻia he momona, akā ma hope o 100 mau makahiki, ua hōʻike nā mea noiʻi he kolu kekahi. Mai ka nānā ʻana i ke aniani, ʻoi aku ka maikaʻi o ka kapa ʻana ia he cholesterol, akā ma Rūsia ua hoʻohana lākou i kahi inoa outdated. Eia ka mea, ua ʻike ʻia he mea ia o ka nui o ke kō o nā mea ola a pau, koe wale nō nā huakini, nā fungi a me nā mea kanu. I ka nānāʻana i kēia, ʻo ka ʻai me ke kolamu nui ua lōʻihi ke kāla ʻana ma ka hoʻemi ʻana i ka ʻai ʻana i nā huahana holoholona.

Ua hoʻokūpaʻa ʻia kahi ʻoiaʻiʻo hope loa: loaʻa i ke kino ka mea 20 wale nō ka nui o ka cholesterol mai ka meaʻai, a ke kāpili nei i ke koena o 80 ma kona pono iho. ʻO ka hōʻemi ʻana i ka hoʻohana ʻana i nā huahana holoholona he hopena like ʻole i ka helu koko. ʻO kahi kiʻekiʻe kiʻekiʻe o kahi mea maʻamau e pili pū me ka metabolid lipid impaired. Ua kāʻai ʻia kahi papa e hoʻoneʻe i ka cholesterol kiʻekiʻe.

Papa 1. ʻO nā kumu koʻikoʻi o ka meaʻai

Nā manaʻo	ʻO nā wehewehe
Hoʻololi i ka hoʻokomo ʻana i nā momona saturated a me nā momona f e hoʻopilikia i ka hana lipid metabolism	He mea nui e wehe i ka aila palapa, ka aila niu, ka Bacon, ka pipi i hope, ka pipi, margarine, ka meaʻai wikiwiki mai ka meaʻai. Hāʻawi i ka hoʻohana ʻana o kēia mau huahana i nā wahi liʻiliʻi. ʻAʻole pono kā lākou mau kaleka i kēlā me kēia lā 7-10 pakeneka o kēlā me kēia lā calorie intake
E kau i nā momona monounsaturated, polyunsaturated lemak a me nā omega-3 fatty acid	Lakoia i ka aila oliva, ʻaila linseed, ʻĀpana, ka iʻa kai, nā huaʻala, ka huapalapala palaoa, hua ʻala, cereals, etc.
Hoʻopili i nā kalepona maʻalahi	Ma kaʻai ʻana i ke kolikoli koko hoʻoliʻu pili i ka liʻiliʻi o ka paila, kīwī, confectionery
E hoʻomoʻa i nā kīʻaha kuke a i ʻole nā meaʻai i hana ʻia i loko o kahi pāala pālua	Maiʻai i kahi pākī a iʻa hohonu paha
ʻAi nā mea kanu	Nā huehue a me nā pectins e pale i ka oxygen oxidation

Hoʻomaopopo ʻia e ʻai i nā ʻāpana liʻiliʻi, 4-6 mau lā i ka lā. Eia kekahi, he mea pono e inu i ka nui o nā maʻi.

ʻO LDL kiʻekiʻe-hoʻohaʻahaʻa a me nā hoʻomaʻemaʻe hoʻomaʻemaʻe

Aia kekahi mau meaʻai i nā mea e hoʻohaʻahaʻa i nā lipoproteins haʻahaʻa haʻahaʻa. Pono e hoʻokomo i kēia mau meaʻai i ka meaʻai e hoʻohaʻahaʻa i ka cholesterol, ʻoi aku nā kikoʻī i hāʻawi ʻia i ka papa.

Papa 2. ʻO nā meaʻai e pono ai no ka hoʻohaʻahaʻa i LDL

Mea ʻokoʻa	Hoʻohui	He aha ka mea e loaʻa ai
Resveratrol	Hōʻike i ka oxidation o nā lipoproteins haʻahaʻa haʻahaʻa, pale i ka mumū, hoʻemi i ke kōhi koko, a laila.	Cocoa, ʻala, huina, hua waina, etc.
Nā mea kanu mea kanu	Nānā i ke kani ʻana o ka ʻiʻo kolene	ʻO ka piʻi a me ka aila rapeseed, 'aila o ka male o buckthorn, etc.
Flavonoids	Hoʻohana maikaʻi i ka hana metabolism	Kāmaʻala kīmaʻomaʻi, ʻulaʻulaʻula ʻulaʻula, loko o ka kai moana, ʻona keke, etc.
Howa	ʻO ka ʻai ʻana e hoʻohaʻahaʻa i ka kolesterol e pono ai i loko o ka fiber. Pono ia no ka hana maʻamau o ke kaomi hana	ʻO nā ʻalē, nā ʻuala, nā ʻamopoki maloʻo, nā ʻōpala, nā kīmiʻi, nā ʻōpū, nā mea like.
ʻO nā huehue momona momona	ʻO ia kahi mea hoʻohui o ka lipid metabolism.	Salmon, sardines, hake, cod, etc.

ʻO ka papa me nā kolamu kiʻekiʻe e pono e hoʻopili i nā mea kanu hou, ka pomegerane, nā hua like, a me nā mea pono.

Hoʻolaʻa Cholesterol-free no ka pule

He maikaʻi ʻole ka hōʻole ʻia ʻana o ka ʻai cholesterol. Eia kekahi, he hālei-cholesterol ʻole e koi i ka hoʻonui ʻana i ka hana o ka momona momona e ke kino ponoʻī. ʻOi aku ka maikaʻi e kūkulu i kahi papa e pili ana i nā meaʻai olakino.

Palapala 3. Hoʻomaopopo ʻia ka papaʻai papaʻai no ke kolamu kiʻekiʻe no ka hebedoma

Ka lā o ka pule	Papa helu waihona
Pōʻakahi	Ka ʻaina kakahiaka: ka ʻōmaʻa ʻeke ʻeleʻele, ʻaila ʻomakika, kahi hapa pōkole o kaʻaila
Ka ʻaina kakahiaka ʻelua: ʻanuʻu ʻaila me ka aila ʻolika / linseed aila
ʻAiʻaʻaʻa: ʻaʻa iʻa o loko o ka wai, kākala i hoʻomoʻa ʻia, ka wai ʻala
ʻAina pāʻina: ʻo ka moa palaoa kuke me ka avocado a me ka ʻaila ʻoliva, kahi hapa o ka palaoa palaoa
Poalua	ʻOatmeal ma luna o ka wai me nā apricots maloʻo, nā hua buckthorn kai
ʻAno kikika-momona, ʻāpala
E pākuʻi ʻia ka papa hana i ka hebedoma no ka meaʻai kolamu me ka nui o ka honu pipi, nā umu moa kuke me ka asparagus no ka ʻaina awakea
ʻAiina: Porridge, ʻowī ka huapalaoa
Poakolu	Casserole tīhi kāwili me nā hua waina
Kāpī i ka ʻala me ka hapa ʻana o ka kamato, nā mea kanu a me ka aila ʻaila
Kaʻa moa, kahi ʻāpana pipi me ka laiki
ʻAiina: vinaigrette me ke aila ʻoliva
Poaha	Ka ʻaina kakahiaka: ʻo ka hua ʻaila kime i hoʻolaʻa me ka skim yogurt
ʻAkahiʻa: kahi lima o nā hua a me ka maiʻa
ʻAina awakea: ʻai a kāpeti kalapu, ʻala ʻaila
Pono ka papa ʻaina kolamu i nā kīʻai ʻaihue. No ka ʻaina ʻaina, ʻokiʻoki hālepa, pulehu pāpaʻa loiloi me ka aila ʻala maikaʻi
Pōʻalima	Ka ʻaina kakahiaka: kaʻaila kāwili kāwele, ʻōpala rosehip
Ka ʻaina kakahiaka ʻelua: kahi ʻāpana iʻa me ka iʻa palaoa a me ka avocado
ʻAina awakea: beetroot soup, stewed kāpala, kālua ʻoki ʻoki
ʻAiina: Porridge me ka palaoa wī
Poaha	Ka ʻaina kakahiaka: ʻaina kīkē ʻole o ke kō, kōʻai palaka ʻaʻa keke i kuke ʻia ma ka umu
Ka ʻaina kakahiaka ʻelua: ʻāpana wai, a hapa iki o nā hua maloʻo
Inā hoʻoki ʻia ka cholesterol, hiki i ka meaʻai ke hoʻokomo pū i ka pickle pīpī me ka bale pearl, kāpili schnitzel
ʻAiina: kākana iʻa iʻa piha a me ka palaoa huʻu
Lāpule	Ka ʻaina kakahiaka: ka ʻōmaʻomaʻo ʻōmaʻomaʻo, millet porridge me nā hua ʻōpala maloʻo
ʻAina awakea: kīwī sereal, tofu, greens
ʻAina awakea: borsch kūlou, coleslaw me nā kaloti, ka ʻaluna moa
ʻAiina: casserole lāʻau, meaʻai inu-waiū

ʻO ka papa kuhikuhi no kahi hebedoma e mālama i kahi papaʻai me ka kiʻekiʻe cholesterol e like me ka kokoke. Hiki iā ʻoe ke kiʻi i nā ʻōmole kikoʻī mai kahi mea hānaiʻai.

ʻO kahi ʻano momona no ka hoʻohaʻahaʻa ʻana i nā lipoproteins koko

He ʻano nui i nā meaʻai i ʻae ʻia e hiki iā ʻoe ke ʻai i ka ʻano a me ka mea ʻono loa. ʻO ka papa kuhikuhi no nā maʻi "cholesterol" no kahi hebedoma hiki ke loaʻa i nā ʻono hoihoi. He mea kūpono e hoʻolohe i ka makana paukō. Nāna e pono ʻoe:

millet a oatmeal
paukō
waiū haʻahaʻa haʻahaʻa
wai.

E hoʻomoʻi ka ʻōpala, ʻoki a kuke a hiki i ka palupalu. A laila e kāwili i kahi kāwele a hoʻohui i ka porridge i hoʻomākaukau ʻia i ka waiū a me ka wai ma kahi ʻano o 1 a 1. ʻAi aku ka maikaʻi o ka haʻalele ʻana i ke kō. Hoʻohui ʻia, no ka ʻono, ʻae ʻia e hoʻohui i nā mea ʻala a i ʻole nā hua ʻai hou.

Hiki ke hoʻomākaukau ʻia ka mākele o Millet me ka paukena i loko o ka ipu hao

ʻO ka aila palila e hoʻemi ai

ʻO nā aila momona maikaʻi loa ke ʻano nui o nā meaʻai olakino. Hoʻokomo ʻia kahi papa kolala i ka aila hua flax.

Lā pāpā ʻia ia e hoʻopau i nā decoction a me nā infusion me ka ʻole o ka nīnau ʻana i kahi loea. I kekahi mau hihia, ua hoʻohui ʻia kahi kīʻai me ka cholesterol kiʻekiʻe e:

infusion dandelion
decoction o ka laikini root,
infusion o "marigolds",
ʻulaʻula, a me nā mea ʻē aʻe.

He aha hiki ke ʻai ʻia ma hope o 50?

I kēia manawa, lohi ka metabolism. Eia nō naʻe, ʻo ka ʻoi loa o ka kolamu ma hope o 50 mau makahiki, ʻaʻole ia he hōʻailona hōʻailona nui a koi i ka ʻai kino. Inā ʻōlelo ke kauka i ka hoʻololi ʻana i ka meaʻai, noho mau nā loina.

ka hōʻole ʻia o nā "momona" maikaʻi, hoʻemi ʻia ka intake kālai ʻia,
kaʻai me ka kolamu kiʻekiʻe ma hope o ka 50 e hoʻokau i ka pono fractional,
ka ʻai ʻana o nā cereals, nā mea kanu.

ʻO ka papa inoa o nā mea e hiki ʻole ai ʻoe ke ʻai me ka meaʻai ʻaole meaʻai like: nā meaʻai wikiwiki, i a pau, pulupulu hohonu, kāpala, etc.

He aha nā mea e hana ai i ka hoʻohaʻahaʻa?

ʻO kaʻoiaʻiʻo, heʻai koʻikoʻi ka cholesterol me ka cholesterol "maikaʻi" ke kiʻekiʻe. ʻO kaʻai ʻana i ka meaʻai kūpono e hoʻomaʻamaʻa ai i ka lipid metabolism. Eia nō naʻe, he mea kūpono i ka haʻalele ʻana i ka uahi a me ka inu ʻona. Eia kekahi, pono e hoʻoponopono i ke kapu o ka hemahema. I nā hihia koʻikoʻi, mālama ʻia nā lāʻau lapaʻau-lipid e hoʻomaʻamaʻa i ka hōʻailona.

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:

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.
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.
E hōʻole i nā huahana semi-hoʻopau, pau nā huahana ʻiʻo, sausages, sausages.
ʻAkahi i ke kūʻai aku i nā kuki, nā ʻono. ʻOi aku ka maikaʻi e kālua iā ʻoe mai nā huahana ʻokoʻa.
Pono e hoʻemi i ka momona o ka momona ma kahi hapakolu, ʻoiai nā momona o ka lāʻau e waiho pono a haʻalele ʻia a hoʻololi ʻia me nā ʻaila aila - oliva, linseed, palaoa, sesame. Hoʻohana ʻia nā aila ʻāpala i kahi nui no ka ʻaina lole ʻana a me nā kīʻaha ʻē aʻe, a me nā meaʻai iʻaʻaʻa ʻia e haʻalele pono i ka haʻalele, ʻoiai hiki iā lākou ke hoʻonui nui i ka kolepa atherogen i loko o ke koko.
I ke kūʻai ʻana i nā huahana o ka waiū, pono ʻoe e lawe i nā haʻahaʻa haʻahaʻa haʻahaʻa.
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.
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.
Hoʻomaopopo ʻia e hoʻohana i ka umauma moa ma ka ʻiʻo - he mea paakiki a waiwai hoʻi i nā protein.
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.
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.
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.
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.
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

No ka hana piha ʻana o ke kino, pono ke loaʻa i kahi kanaka i nā protein, nāpaʻa a me nā hāmeʻawaʻa me ka meaʻai, no laila, ʻaʻole hiki ʻole i nā poʻe me ka kolamu kiʻekiʻe i ke koko ke hōʻole loa i nā momona.

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 pōmaikaʻi o ia mau huapalapala i kā lākou kiʻekiʻe o ka momona o ka meaʻai, nā mea e kōkua ai e hōʻemi i ka "maikaʻi" kino i ke kolamu ma 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.

ʻAʻole hiki ke hoʻohana ʻia nā aila ʻaila no ka hoʻopalapiha i nā meaʻai, ʻoi aku ka maikaʻi o ka saladi wā me lākou. I kēia kiko, kōkua lākou e hoʻonui i nā lipid anti-atherogen, he mea koʻikoʻi loa ia no ka mālama ʻana i nā lipid lipid ma kahi pae kiʻekiʻe.

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 kāu mea e ʻai ai a pehea ʻole?

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	Hōʻole loa	Fakaʻa ʻia no ka hoʻohana ʻana	Hiki i ka liʻiliʻi	Hōʻole loa
ʻO nā ʻōpala			Nā huahana huahana
Kekahi mau aila ʻaila	ʻOi	ʻO Margarine, nā momona holoholona a pau, pata	ʻO ka pīkī liʻiliʻi hoʻoneʻe haʻahaʻa a me ke kao, kefir, ka ʻākala, ka waiū a me ka waiū a hiki i ka 1% momona	ʻO nā huahana momona	ʻO nā huahana momona momona a pau, me ka waiū
Seʻa / Iʻa			Mīā / pihi
ʻO ka iʻa momona haʻahaʻa (ʻoi aku ke kai maloʻo loa), kalikiko, kuke ʻia a ʻūlua ʻia	Kahuhewa, nā ʻāhu	ʻO ka iʻa momona aiʻole iʻa lau ʻia, cumi	Turkey a moa paha ʻaʻohe momona a me ka ʻili, manuahi, veal	Mīnū pipi wai hipa, keiki hipa	ʻO ka ʻaluna, nā pipi, pipi, kēlā me nā huahana semi-hoʻopau
ʻO nā papa mua			Kanehala
Nā mea lau ʻai i ka lau	Nā iʻa iʻa	Kāpena me ka moʻo ʻai ʻai a kulu ʻia	Durum palaoa pasta a me ka berena	Pāʻai, palaoa muffins	ʻO nā huahana palaoa
Nā hua ʻaka			Nā ʻili
ʻO ka ʻōmole a iʻa paha ka ʻaihue	Whai hua (maximum 2 mau manawa i ka pule)	Nā hua moa	Nā alemona, nā ʻona	ʻO Pistachios, hazelnuts	Lapa, ʻaina a ʻona ʻia
Kahua, hua			Nā ʻĀina
ʻO nā ʻōmaʻomaʻo, nā kīlaʻi, nā lau ʻai hou a me nā hua, me nā pahu ʻūmiū, nā ʻuala	Ua kāwele ʻia, nā ʻalemala	ʻO nā lau maloʻo, ka meaʻai wikiwiki	ʻO nā ʻatikala i hana ʻia mai nā hua kūlohelohe, nā mea inu hua a me nā wai wai wai me ka wai liʻiliʻi	Kūleʻa, Pastry	Paila aila kik, pōkole, pōkole
Nā kuʻuna			Nā mea inu
Mustasa	Soti uki, ketchup	Mayonnaise a me kaʻaila momona o kekahi momona momona	Nā inu lāʻau, teas	ʻAkohola	ʻO 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 koloti ma ka meaʻai?

Inā loaʻa he koko kiʻekiʻe i ke koko, ʻo kāna kīʻaha i kēlā me kēia lā me ka meaʻai e pono ʻole ma mua o 200-250 mg, e pili ana i ke kahua o nā kaʻina atherosclerotic i loko o ke kino.

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.

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 ʻai 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.

He aha 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.