Nā hua maloʻo a me nā meaʻala no ka cholesterol

Inā ʻoi aku ka kiʻekiʻe o ka kolamu ma ke koko i ka maʻamau, a laila hiki i kēia ke alakaʻi i ka maʻi vascular, cholelithiasis, atherosclerosis. E ʻoi aku ka maikaʻi o ke kolamu me ka pīpī, akā me ke kōkua o kahi meaʻai maʻalahi, e haʻi mākou iā ʻoe e pili ana i nā ʻaoʻao o kēia puke. Mālama iā ʻoe iho mai ke hōʻeha ʻana o ka puʻuwai, kīwaha, hoʻopaʻa ʻia iā ʻoe iho me ka ʻike, e haʻi mākou iā ʻoe i nā mea āpau e pili ana i ka cholesterol! A e aʻo ʻoe ʻaʻole wale nō "maikaʻi", akā, "kolikō" maikaʻi, he aha ka mea e hana ai i loko o ke kino, he aha ke ʻano o kona hoʻohana ʻana a nui aku.

E kamaʻilio e pili ana mākou pehea e mālama ai i ka cholesterol kiʻekiʻe

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

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

ʻO Cholesterol he pūpū lipid synthesized i loko o ke kō a hāpō i ke koko i pono ai ke kino o ke kanaka e kūkulu i nā membranes āpau, synthesize i nā hormone hāmeʻa a me ka huaʻili. ʻO kēia mea momona i nā nui he nui i lilo i ʻenemi no nā moku koko a hoʻoʻeha i ka make kiʻekiʻe mai ka hōʻeha ʻana a me ka puʻe.

ʻO ke kumu no ke kiʻekiʻe o ka pae

ʻO ka chololō kahi mea endogenous kūʻokoʻa kūʻokoʻa e ka kino. ʻO 15-20% wale nō o ia e komo i ke kahe me ka meaʻai, no laila ke kumu kumu o ka hoʻonui ʻana i ka cholesterol ʻaʻole wale i ka meaʻai hōʻaihewa o kahi kanaka. ʻO ka mea i hoʻopiʻi ʻia ai kēia kūlana:

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.

• predisposition genetic
• hypothyroidism (hypothyroidism),
• maʻi mellitus maʻiʻi
• hypomania
• cholelithiasis
• ka hoʻomāinoino ʻana o nā beta-blockers, diuretics, immunosuppressants,
• inu ʻole ʻaina
• meaʻai ole o ka maikai.

ʻO ka hōʻeha o ka cholesterol kiʻekiʻe

Nā Kolamu koko

• i nā paʻakikī-lipid paʻakikī: HDL, LDL, VLDL (esterified cholesterol) - 60-70%,
• i ke ʻano hana - 30-40% o ka huina.

Hoʻopili i nā 2 mau mea paʻa, loaʻa kekahi i kona pae ākea. ʻO nā huaʻōlelo o ka kolamu nui o ke koko e manaʻo ʻia he mea maʻamau:

He mea e hōʻike aku nei ka nui o ke ʻano o ka makahiki i manaʻo ʻia e hoʻonui ʻia. ʻO ka hui pilikia no nā maʻi o ka ʻōnaehana cardiovascular ke komo aku i nā kāne ma luna o 55 a me nā wahine ma mua o 65 me kahi kolamu kiʻekiʻe ma ke koko> 4.9 mmol / L.

No ke aha e piʻi pū ai ka pae kiʻekiʻe?

Hiki ke kau ʻia ka kolikolo "Pilikia" i ka pā o loko o ka hehi paʻapū a me nā kīʻaha koko o ka puʻuwai, e alakaʻi ana i ka hiʻohiʻona kolone polopi.

E noi i kāu kauka i kahi maʻi lapaʻau lāʻau lapaʻau

Anna Ponyaeva. Ua puka ʻo ia mai ka Nizhny Novgorod Medical Academy (2007-2014) a me ka noho ʻana i ka Clinical Laboratory Diagnostics (2014-2016) e noi i kahi nīnau >>

Hiki i kahi cafika ke pau i ke kāohi i ka lumen o ka lāʻau coronary a alakaʻi i ka angina pectoris a me ka pohō o ka naʻau maʻi. Inā oversaturated ka pākīpī me ka kolamu, hāʻule i ka maʻi a i ʻole ka hoʻomalu ʻana i nā moku a komo i ke kahe koko, e kū mai ana i ka myocardial infarction.

ʻO ka "kolokolo" o ka pākī luku ʻia e hoʻopili i ka palaki o ka lolo a hana i kahi stroke ischemic.

Ke hoʻoponopono maikaʻi lāʻau

ʻO nā lāʻau lapaʻau e hoʻohaʻahaʻa i ka cholesterol koko i kapa ʻia he statins. Nā ʻikina i kā lākou hoʻohana:

• ka hana o ka exacerbation o ka hepatitis, cirrhosis o ke akea,
• hapai, hapai
• malalo o 18 makahiki
• hoʻōla o ka maʻi ʻeha,
• holomua ʻole,
• ka inuhua inu ana i ka waiu.

ʻO nā ʻōlelo no ka mālama ʻana i nā kānaka me ka nui o ka kolamu nui o ke koko e kū pono ana i ka papaʻaina 10, 10C e like me Pevzner. ʻO ke hoʻoponopono ʻana i kahi papaʻaina he ala kūpono ia o ka hoʻopau ʻana i nā kumu mālaʻai e hoʻonui i ka kolamu o ke koko.

Nā ʻōlelo ʻōlelo ʻao

1. ʻAʻole pono ʻo ka waiwai o kēlā me kēia lā e 2600 Kcal.
2. ʻO nā ʻōmua protein aʻoi ʻia ke 90 g (kahi i loaʻa iā 55-60% i nā protein holoholona).
3. ʻO ka loaʻa o ka momona o kēlā me kēia lā ʻaʻole iʻoi aku ma mua o 80 g (kahi o lākou ʻaʻole ʻoi aku ma mua o 60% i hoʻolako ʻia i nā protein holoholona).
4. ʻO nā kalapona - ʻaʻole iʻoi aku ma mua o 350 g.
5. ʻO ka nui o nā meaʻai i kēlā me kēia lā - 5-6.
6. ʻAʻole oi aku ma 5 mg o ka paʻakai i kēlā me kēia lā.
7. ʻAʻole iʻoi aku ka nui o nā momona trans fats ma mua o 1% o ka nuiʻaiʻai.
8. Pono ka ʻai i kēlā me kēia lā i ka 30-45 mau lau o ka lau o ka lau, 200 g o nā lau ʻai hou, 200 g o nā hua hou.
9. Kahi manaʻo o nā iʻa i kēlā me kēia 2-3 mau lā.
10. ʻAʻole iʻoi aku ma mua o 20 g ka waiʻona i kēlā me kēia lā a ʻoi aku ka 10 g no nā wahine.

Hōʻike hoʻohālikelike

1 kakahiaka kakahiaka: ka umauma moa kālua ʻia, ka ʻalī i kālai ʻia, ka huamona, ka salala ʻana o ka ʻōmato, nā kukama, ka huʻu maloʻo a palupalu paha me ka lemon.

Nā kakahiaka 2: kaʻaina oatmeal, ka maiʻa, ka ʻōpala, ka ʻōpū ʻalemona.

ʻAiʻaina: casserole kākā ʻaʻa a i ʻole hoʻi mau momona momona, nā ʻāpana o ka pipi puaʻa, ka ʻuala, ka maiʻa, ka aʻa paha, ka palahala rosehip.

ʻAi ʻaina: ʻāpala iʻa ʻia, ʻaʻai wai o loko o ke kai, kōkala, kamato a i ʻole paha.

Nā meaʻai i ʻae ʻia

• Kahua, nā ʻai momona,
• wholemeal berena, bran
• ʻala ʻia a pāpaʻa ʻia paha, pipi, moa,
• iʻa ʻia a i ʻole a iʻa i kā ʻia i ka wai liʻiliʻi me ka liʻiliʻi o ka paʻakai a me nā mea ʻala.
• hua kalapu hua leʻaleʻa hua,
• paila ʻae a me ka ʻaoʻao o ka lau o semolina, iʻa, oatmeal,
• hou, ʻala, kālua ʻia, nā ʻai ʻai i hana ʻia,
• Nā huaʻai hou
• keʻokeʻo keʻokeʻo
• he wahi liʻiliʻi na nati, ka meli.
• ka loio maikaʻi ʻole
• nā huahana wai momona haʻahaʻa,
• huehue lau ʻala,
• ʻono hua, hua ʻai, hua maka, stewed hua, decbal decbal.

Pehea e hoʻohaʻahaʻa ai i ka cholesterol?

E hōʻemi i nā kiʻekiʻe o ka kolamu, pono ʻoe eʻai pono, a hoʻonui i ka nui o ka hana kino.

Ua hōʻoia ʻia ʻo ka hana kino maʻamau, me ka hoʻōla kūpono a me ka hōʻole ʻana mai ka hana ʻino, i ka hopena maikaʻi i ka mokuahi o ke kino holoʻokoʻa a ma ka hoʻohiolo ʻana o ka ʻai ʻana i ka "maikaʻi" kolamu. Hoʻohui, hiki ke kuhikuhi pū i nā lāʻau lapaʻau kūikawā a me nā mea hoʻohui aku.

Aia kekahi mea ʻai, kahi nui o nā kaila o ka huina o nā lau a me nā mea kanu mea, e kōkua ana e hōʻemi i ka nui o LDL i loko o ke koko e pili ana i ka 30%. I ka awelika, ua hōʻike ʻia ka hopena o kēia meaʻai i nā hebedoma 6-8.

ʻO ke kumu nui o kēia meaʻai ka hoʻololi ʻana i ke ʻano o ka kuke ʻana, me ka hoʻēmi ʻana i ka nui o nā momona holoholona. Hiki ke hoʻākāka ʻia nā ʻōnaehana haʻahaʻa o kēia meaʻai:

1. Hoʻoweliweli ʻia mai ka meaʻai o nā huahana i hoʻomākaukau ʻia me ka margarine a me nā ʻano ʻē aʻe o nā ʻaka lawaiʻa. ʻO ka pinepine, ʻo nā ʻano mea like ʻole a me nā pastry. Hāʻawi ia e hoʻohana i kahi liʻiliʻi o nā pata haʻahaʻa-calorie.
2. ʻO ka meaʻokoʻa loa ka meaʻai iʻa. Pono ke koho i ka ʻai i nā ʻano momona haʻahaʻa. ʻO nā ala e kuke ai i ke kime a me ka ʻūlū ʻana me ka liʻiliʻi pākuʻi o ka aila.
3. Ma waho aʻe mai o ka papa o ka mālama, i nā mea ʻoki a me nā huahana paʻakai.ʻO nā huahana ʻai Semi-pau, a me ka kōpaʻa, ka ʻoka, ka momona momona a me nā ʻano ʻono like ʻole e hoʻokaʻawale ʻia.
4. I ka hoʻonui nui ʻana o nā pupu lau a me nā māhu. Pono e hoʻohana ʻia nā hua momona Pectin ma ka papaʻaina, ʻoiai lākou e kōkua i ka hoʻohemo ʻana i nā kolamu mai ke kino.

Maʻa nui kaʻai o ka meli-meli, ʻoiai he mau lālani hiki ke hoʻohaʻahaʻa i ka kolamu a me ka meli he hopena like nō, a he nui nō nā antiioxidants. Hoʻomaopopo ʻia he mea kūpono e hoʻolauna i nā hua maloʻo like ʻole i loko o ka meaʻai, ʻoiai, ʻoiai ke ʻano o ka kalolo, he nui nā mea waiwai o ke kino. ʻO ka mea kaulana loa kiki a me nā huaiki, a me nā apricots maloʻo.

He aha nā hua maloʻo hiki iaʻu ke ʻai inā he kolamu kiʻekiʻe?

I kēia mau lā, ua kūʻai nui ʻia nā ʻano hua maloʻo loa.

ʻO ka mea kaulana loa ma waena o lākou:

Loaʻa i kēlā me kēia ʻano hua maloʻo kona pono ponoi a me nā hemahema. Hiki ke kaupalena i ko lākou hoʻohana ʻana i ka meaʻai.

Apricots maloʻo a me ka cholesterol: nā pono o nā hua maloʻo a me nā contraindications

Ma kahi kokoke i ʻike nā mea āpau o ka atherosclerosis he hopena o ka cholesterol kiʻekiʻe.

Eia nō naʻe, ʻaʻole nui ka poʻe e ʻike inā inā maloʻo mau ʻapōpō maʻamau, a laila e haʻalele ka momona "kino" i ke kino, a e pale ʻia ka hopena o ka hoʻoulu ʻana i ka maʻi.

He mea koʻikoʻi wale nō ia i hāʻawi ʻia ka makemake i ka apricots maloʻa maloʻo, nona ka 80% e emi ai ka sucrose, a maikaʻi ʻole e hoʻopilikia i ke ʻano o nā kīʻaha koko a me ka ʻaila o ke kō i loko o ke koko.

Eia kekahi, ʻo ka haʻalele ʻana o ka oxur oxide i nā apricots maloʻo hiki ke hana i kahi hopena alerine e hoʻopilikia ʻia i ka ʻōnaehana o ka ʻōpū. No laila, i mea e loaʻa ai ka nui o nā mea waiwai mai ka hua maloʻo me ka mea liʻiliʻi o ka maikaʻi, pono ʻoe eʻai i nā mea ʻokoʻa ʻole i 6 mau hapa i ka lā.

ʻO ka mea hoʻokomo

ʻO ka hoʻonohonohoʻana o nā apricots maloʻo ka nui o nā waihona micro a me nā macro maikaʻi e hoʻohana pono ʻia i ka mālama ʻana i nā maʻi he nui, ʻoi loa ka cardiovascular.

ʻO ka kaisa ka lau (ka apricot maloʻo me nā hua ʻole) e noʻonoʻo ʻia he hua maloʻo, ua liʻiliʻi ka ʻona wai i loko. ʻO nā protein he 3.4 g no 100 g. ʻOi aku ka momona ma mua o 1 mg. ʻO ka nui loa o nā huama.

Aia ma kahi o 62 g no 100 g, no laila, i manaʻo ʻia nā apricots maloʻo he hua momona loa-calorie loa: kahi awelika o 240 kcal no 100 g.

Pono ka poʻe me ka maʻi maʻi e nānā i ka nui o nā apricots maloʻo.

ʻO kona pono pono, he nui ka nui o ke kaila, e pili ana i 7 g no 100 g. Kōkua nā apricots maloʻo e hoʻomaikaʻi i ka hoʻowalewale ʻana, no laila hiki iā ʻoe ke hoʻohana ia no ka lā wikiwiki a i ʻole nā ​​mea kīʻaha.

Aia nā hua ʻōpala maloʻo i nā huaora he nui: A, B, C, E, nicotinic, folic acid. I nā macronutrients, ʻo ka nui o ka paʻakai, ka calcium, ka magnesium, ka phosphorus. Mai nā mea waiwai, ke hao, ke keleawe, ka hoʻokaʻawale ʻana i ka zinc.

Manaʻo ia ua loaʻa ka apricots maloʻo i ka cholesterol, akā he hewa. i ko keia hua he 0.

Ka hopena ma ka hui koko a me nā ʻōnaehana cardiovascular

I mea no nā apricots maloʻo i hoʻohaʻahaʻa i ka kolamu a loaʻa wale nō kahi hopena maikaʻi, he mea nui e koho i nā mea ʻala, ʻaʻole nā ​​mea momona. A i ʻole, ua kapa ʻia kēlā mau apricots i kapa ʻia ʻo Tajik a ʻUzbeku paha. ʻAʻole hoʻonui ka Acidic i ka pale kino, hōʻemi i ka ikaika o nā ʻeha, akā kōkua pū hoʻi i ka hōʻemi o ka nui o ka kolamu ma ke koko.

ʻAkēnē maikaʻi ʻia nā ʻōmole ma loko o nā kānaka me ka momona, a me kekahi ʻano like ʻole o ka maʻi maʻi, no ka mea he 80% ka nui o ka kō.

I ka haʻalele ʻana o nā contraindications, ʻo nā mea momona a loaʻa nā hopena maikaʻi loa i ka pā vascular. Hoʻopau lākou i nā keʻa ʻana o nā kīnaka i hoʻomā ʻia e ke koko koko a i ʻole pākaʻi atherosclerotic. Hiki ke wehewehe i kēia me ka mea i loaʻa i nā apricots maloʻo he nui o ka pāhana e hoʻohālikelike ʻia me ka sodium. Ke hāʻawi nei ka macroelement i ka paia vascular e noho maikaʻi me ka maikaʻi i ka manawa a pau, ʻaʻole e hāʻule.

Kōkua hoʻi nā apricots i ka hoʻoikaika kino i ka puʻuwai, e hōʻemi ana i ka hōʻeha o ka hōʻeha ʻana o ka naʻau, nā puʻupuʻu.Ke hoʻonui nei i ka nui o ka hemoglobin e hoʻonui i ka ʻikepili oxygen i nā koko, e ʻae ana i nā kiko i pili i ka ischemia pili ma muli o nā plika atherosclerotic e hoʻopaʻa ʻia me ka oxygen a me nā mea kanu.

Mālama ka Vitamin A i ke ʻano o ka puʻuwai wale nō, akā, ʻo nā palupalu hoʻi, no laila, e lilo pālua ka hoʻomaʻamaʻa kolesterol. Hoʻohana ʻia nā apricots maloola i ka pā diehana magnesium a kōkua i ke emi ʻana o ka hōʻeha o nā hōʻailona o ka hypertension.

Hoʻohui maikaʻi i ke kino ma ke ʻano

ʻO ka mālama ʻana i nā apricots maloʻo i nā waiwai kūpono a pau, hiki ke palekana palekana no ka mālama ʻana a me ka mālama ʻana i nā maʻi lehulehu. Inā i ka manawa ʻaʻole i pili ka maʻi pili me ka atherosclerosis, a laila hiki ke lilo i kahi hoʻopiʻi a i kumu kumu o nā plika atherosclerotic.

Hoʻopili i nā apricots maloʻo i ka hana o nā keiki: hoʻoulu i ka aʻai o ka paʻakai o nā metala kaumaha, nā mea huʻala a me nā kolamu. Hoʻonui ka huaʻai i ka hana o nā hua maloʻo i ka hoʻoneʻe ʻana o nā palu a ʻaʻole ia e ʻae i ka momona a pau, e hoʻoneʻe i ka ʻai kino o ka cholesterol ma ke koko.

Ke hoʻohana nei i nā apricots maloʻo no ka lilo ʻana o ka momona, pono ʻoe e nānā i ka nui o ka ʻai, no ka mea ʻoi i ka nui o kēia hua e hoʻonāukiuki i ka ʻeha a me ka hōʻeha ʻana. Me nā maʻi oncological, ʻike ʻia ka palupalu o kahi hoʻokumu pathological kūpono. ʻO ka nui o nā huaora e hoʻopilikia maikaʻi i ka paia vascular, ka ʻili, ka lauoho a me nā kui.

ʻO nā waiwai e hoʻohana ai i nā apricots maloʻo:

• hoʻolaʻa kolala
• hoʻomaikaʻi i ka vascular elasticity,
• hoʻoikaika i ka huhū naʻau
• hoʻemi kahe koko
• hōʻemi i ka ikaika a me ka pinepine o nā poʻo,
• hoʻoulu
• eʻalolo ai i kahi maʻi palupalu,
• hoʻomaikaʻi i ke ʻano o ka ʻili, ka lauoho a me nā kui.

Pehea e ʻai ai

ʻOi aku ka maikaʻi o ka ʻai ʻana i nā apricots maloʻo i ka pūnāwai a i ka hoʻoilo. Aia a hiki i kēia manawa ke nele nei ke kino i nā huaora. ʻAʻohe nui nui o ia helu. ʻO nā hua 6 wale nō i kēia lā e lawa ka kino no ke kino e loaʻa nā mea pono ponoʻole, nā micro a me nā mea macro.

Ma waho o ka ʻai i kona ʻano maʻemaʻe, hiki ke hana ʻia ka decoction mai nā apricots maloʻo. No ka mālamaʻana i ka atherosclerosis, ua makemake ʻia e hoʻomākaukau i ka ʻano o kēia hua a me ka meli. Pono e paʻi i nā apricots i maloʻo ma o kahi hāhai iʻa a hui pū me nā 2 punetē o ka meli. Aia kahi kahi komo i ke kakahiaka a me ke ahiahi no ka malama. A laila pono ʻoe e hoʻomaha i kahi mau hebedoma, a laila hoihoi hou i ka mālama.

Hoʻohui i nā huaʻai, nā ʻuʻuku i hoʻohui ʻia. Hoʻopili i nā mea momona, he mea maikaʻi ia e kuke i nā compotes, ʻaʻole wale ka momona, akā ke kūpono no ka hoʻohaʻahaʻa ʻana i ka cholesterol, e hoʻonui i ka pale a hoʻemi i ke paona.

Nā maʻi hoʻohālikelike a me nā hoʻopiʻi

ʻO kahi hiʻohiʻona o nā apricots maloʻo ka loaʻa iā ia o ka oxur oxide, ka mea, me ka hoʻohana lōʻihi, hōʻiliʻili i loko o ke kino a hana i kahi hopena alerine e pili ana i ka papa hana hanu. He mea kūikawā no ka poʻe e loaʻa ana i ka maʻi hypotension a me nā maʻi o ka gastrointestinal tract. I nā helu he nui, hiki ke hōʻeha i kahi kanaka.

ʻO ia, ma ka nānā mua, he hua maloʻo maʻamau, e like me nā apricots maloʻo, ʻaʻole ia kahi hale pule o nā huaora a me nā minerala, akā he huahana nō e hiki ai ke hoʻohaʻahaʻa i ka kolamu, hoʻonui i ka pale ole, hōʻemi i ka ikaika o nā ʻeha a hoʻomaikaʻi i ka hoʻowalewale ʻana.

Pono wale ia e nānā i nā kūpono kūpono a ʻai ʻole ma mua o ka nui i kuhikuhi ʻia i kēlā me kēia lā i pale ai i ka ʻike ʻana i nā hōʻailona like ʻole, e like me ka maʻi maʻi, nā maʻi ʻakū, ka hypotension. Ma ka hoʻohanaʻana i ia mea ma kona ʻano maʻamau, hiki iā ʻoe ke kuke i ka compote, jam a hoʻohui ʻia paha i ka hua maloʻo no nā salads.

ʻO nā apricot maloole i kekahi ʻano e hoʻopaʻa ʻia kona mau pono āpau a hoʻemi ʻia i ka cholesterol.

ʻO ke kolamu o ke kolamu e hoʻohaʻahaʻa ana i nā huahana

ʻO nā huahana e hoʻohaʻahaʻa i ka cholesterol koko wikiwiki a me ka maikaʻi - ʻo ia nā mea kanu maikaʻi loa a me nā hua e kōkua ai i ka mālama ʻana i ka atherosclerosis a me kāna mau hoʻopihapiha, e hoʻohana ʻia no ka lāʻau hoʻoponopono.Me nā lāʻau lapaʻau a me nā kūnaehana o ka lahui, kōkua ke olakino e hoʻokō i nā hopena maikaʻi a hoʻomaʻamaʻa i ka LDL i ke koko.

Kahi papa inoa o nā mea pono e like me nā huahana

Pono nā huahana no ka hoʻohaʻahaʻa i ka kolamu mau mea kūpono e kōkua ai i ka hoʻēmi ʻana i ka nui o nā momona lipid i ke kino, hoʻomaʻemaʻe i nā kīʻaha koko mai nā pākē a hōʻemi i ko lākou nui.

Hoʻopuka kēia mau mea waiwai:

1. Resveratrol
2. Phytosterol.
3. Polyphenol
4. Hoʻolaha ka lau.
5. ʻO nā huehue momona momona.

ʻO ka Resveratrol kahi waiwai o nā mea kanu, he māhele ia i nā mea kanu i nā hua ʻai a ʻulaʻula a poni paha.

Loaʻa kēia mea i nā hua waina a me nā waina ʻula. Hōʻike ʻia i loko o ka'ōmaʻomaʻo, nā ʻaka, nā ʻōpala a me nā huaʻai. He ʻokoʻa ʻokoʻa ka Resveratrol ma ke kino o ke kanaka, ʻaʻole wale ka hoʻohaʻahaʻa i ka cholesterol, akā ke alakaʻi ʻia hoʻi i ke ʻano o ke kaomi. E pili ana i nā antioxidants a he hopena antitumor.

Loaʻa ka Phytosterol i nā meaʻai he nui: ka aila palaoa, ʻoliala, nā lemona, nā pīni, nā ʻano like ʻole a me nā hopena.

He like o ka phytosterol me ka kolesterol, ʻo ia nō kahi mea kanu, ʻaʻole holoholona. Hoʻokumu ʻia nā membrane cell tupu mai phytosterol. Kōkua ia ia e hoʻohaʻahaʻa i ka lDLL i ke koko ma ka 15%.

ʻIke ʻia ka polyphenol ma ka kōleʻa. Hoʻohana kēia waiwai no nā mea a pau e loaʻa ana i ka atherosclerosis. ʻAʻole hiki ke loaʻa ka Polyphenol i nā huahana ʻē aʻe, no laila mea waiwai nui ia. Hiki ke kūʻai ʻia ia mea ma ka hale kūʻai i ke kūʻai aku, kūʻai ʻia i nā capsules a kuhikuhi ʻia ʻaʻole wale nō e hoʻohaʻahaʻa i nā pae LDL, akā he ala hoʻi no ka nalowale ʻana o ka paona.

ʻO ka lau o ka mea kanu he mea palaʻi, nā oatmeal flakes, cereals a me nā cereals. E hoʻomaʻemaʻe ʻo Fiber i nā paia o ka pūhaka mai nā mea ʻino a me nā mea hōʻeha. E kāʻae i nā oona a me nā ʻalā e like me kahi huʻupuʻu, hoʻomaʻamaʻa i ka hana o ke ʻano o ka ʻina ʻana. Eia kekahi, loaʻa ka maikaʻi o ka fiber i ka hana o ke ʻōnaehana cardiovascular. Kōkua i ka hoʻohemo ʻana o nā lipids mai ke kino a hāʻawi i ka pohō kaumaha.

Nā kumuwai momona momona ʻole - loaʻa i ka iʻa kai. ʻO kēia mau ʻano iʻa i kēia poʻe i kūpono no nā poʻe me nā pae LDL kiʻekiʻe.

• sockeye salmon or salmon wild,
• pollock a hake,
• nā kahakaha.

Pono ka ʻai me ka kolamu nui i ke koko pono i nā momona omega-3 pono. Kōkua lākou i ka pae haʻahaʻa LDL a hoʻonui i ka HDL. Akā pono ka iʻa ʻaʻole e koho pololei, akā, e kuke nō hoʻi.

ʻO ka paʻi ʻana a kīpī paha i loko o ka umu microwave, e "hoʻomake" i nā mea waiwai a pau, a ʻo kahi kīʻaha e lawe ʻole mai i kekahi pono.

Akā inā ʻoe i hāpau i ka iʻa, e kuke a hulī ai i loko o ka umu - a laila, ʻaʻole pono e lawe mai i nā pōmaikaʻi o ke kino.

ʻO nā mea e hoʻoneʻe aku i ka kolesterol mai ke kino, hiki ke hoʻohui ʻia i nā meaʻai me nā momona momona saturated.

Hoʻomaʻamaʻa pinepine ʻia e hoʻohana: ʻaila oliva, flax, sesame seed. Hiki iā ʻoe ke inu i ka ʻaila no 1 tbsp. puna i kēlā me kēia kakahiaka.

ʻO Turkey a me nā iʻa me ke kolamu nui e hoʻohuli i ka ʻiʻo, loaʻa lākou i kahi momona iki a pili i nā huahana meaʻai. Hiki iā ʻoe ke ʻai i ka veal a me ka umauma moa.

Ka liʻiliʻi o ka waiʻima waiū a me ka waiū waiū e hōʻemi i ka kolamu, loaʻa kahi mea pono i ka pūpū, hoʻomaʻemaʻe a e hoʻomaʻamaʻa i ka hana. Hiki iā ʻoe ke kūʻai i ka waiū waiū i loko o kahi kalapu.

ʻO ka hoʻohaʻahaʻa Cholesterol a hoʻomaʻemaʻe i nā huahana o nā moku: papa inoa a me ka papaʻaina

ʻO ka papa inoa o nā huahana e hoʻohaʻahaʻa koke a hoʻohaʻahaʻa i ka cholesterol i ke koko:

1. ʻO nā Blueberries a me nā hua ʻulaʻula (raspberry, nā ʻōpala a me nā cranberries e hāʻawi ana i ka hoʻohaʻahaʻa i ka pae o nā lipoproteins low low i loko o ke koko).
2. Ke kīpē ʻapa ((ʻaʻole kēia e pili ana i ke kīwī ʻū).
3. ʻO ka pomomela a me nā ʻula ʻulaʻula (e loaʻa wale nō ka momona, akā ʻo nā mea waiwai pono o ka mea kanu).
4. ʻO nā kālaʻai, ka celery, nā aniani a me ke kāleka (waiwai i nā flavonoids).
5. Kāleʻa brown (ʻo ka laulā o Kina, ʻaʻole liʻiliʻi a kūʻai ʻia).
6. Ka ʻAmelika (ua momona kēia hua i nā lāʻau kanu e mālama i ke kaʻina o ka hoʻohaʻahaʻa i ka kolamu ma ke koko).
7. E kū'ē i ka kolamu, hoʻohana lākou i nā hua laka, ua kāwili ʻia me ka meli a ʻai i ka 1 punetēkē i kēlā me kēia lā. Laha kaulana kēia ʻōiwi no ka mea maʻalahi ka hana ʻana a me ke kūpono.
8. Whem germ - loaʻa estrogen o ka mea kanu kumu. Kōkua lākou i ke kino e hoʻoponopono kūʻokoʻa i nā pae kolene, e hōʻalo i ka lipid kūlohelohe.
9. Inā hoʻonui ʻia ka ʻike LDL i ke kino, a laila e kūpono ke ʻokoʻa i ka ʻai me nā hua sesame a me nā lā lūlū i loko o lākou o 400 mg o phytosterol.
10. Hoʻopiha ke ʻano a me nā hua kanu huaʻai i ka papa inoa o nā huahana, hiki ke hoʻopau ʻia a ʻokaʻawale paha, ʻimi ʻia me ka meli a i ʻole ʻia me ka wai i hoʻolapalapa ʻia.

Palapala hoʻomaʻemaʻe Vascular

Hoʻomau ka hoʻohaʻahaʻa i nā meaʻai

Inā ʻai maikaʻi kekahi kanaka, a laila ʻaʻole iʻoi aku ka pae kolamu ma kona kino i ka palena ʻae ʻia. Akā inā ua hoʻonui ʻia ka nui o nā momona lipid, e uku pono i ka mālama kūikawā.

ʻO nā huahana e wehe i ka kolamu mai ke kino a hōʻemi i ka nui o nā lipoproteins haʻahaʻa haʻahaʻa, nā papaʻaina:

ʻO kaʻai ʻana me nā kolamu kiʻekiʻe i nā kāne a me nā wahine he mea koʻikoʻi nui - ʻo ia ke kumu o ka maʻi. ʻO ka haʻalele mai kēia mau mea a i ʻole nā ​​ʻōlelo ʻē aʻe a me ka mālama ʻana i nā lula maʻalahi e kōkua i ka hōʻemi o ka pae o ka kolamu ma ke koko a pale i ka hoʻomohala ʻana o ka atherosclerosis, thrombosis, hōʻeha o ka naʻau a i ʻole ka hōʻeha.

Papa helu waihona

Hiki ke hoʻolālā ʻia kahi papa ʻaina a i ʻole kahi meaʻai no ka koleka kiʻekiʻe e nā kauka i kēlā me kēia. Akā e loaʻa iā ia, pono e hoʻopili i kahi mea lapaʻau.

Hiki iā ʻoe ke hana i kahi papa no ka pule hoʻokahi me ʻoe ke kōkua o ke kauka. Pono ʻoe e mālama i nā lula a mai makaʻu i nā hoʻokolohua.

He aha nā mea e ʻai ai ma nā lā i koe o ka pule me ke kolamu nui, hiki iā ʻoe ke hana i kahi papa kuhikuhi iā ʻoe iho, ma muli o nā makemake pilikino.

Nui ka hoʻopaʻapaʻa ʻana i ʻole o nā palu me ka cholesterol kiʻekiʻe ʻaʻole eʻai. ʻAno ʻilihua lākou a hoʻopiʻi i ke kino me nā mea ʻino a me nā meaʻala. Akā inā hui pololei ka ʻōpala, a laila e pōmaikaʻi wale nō lākou.

ʻO ka ʻai no ke kolamu kiʻekiʻe he kīnā maikaʻi a ʻokoʻa ʻē aʻe paha i ka lāʻau lapaʻau. Akā pono e mālama pinepine nā lulaʻai i nā meaʻai me ka ʻole e haki ʻole i nā ʻōlelo hōʻike. I kēia hihia, e kōkua nā huahana i ka hoʻomaʻamaʻa ʻana i ka hana a pale aku i nā hoʻopiʻi ʻana.

ʻO maikaʻi nā walnuts no ka cholesterol?

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

ʻO ka mea i loaʻa i nā pilikia me kāna kiʻekiʻe kiʻekiʻe e ʻike pehea ka pili o walnuts a me ka cholesterol.

He mea nui ia e hōʻemi i ka pae o kēia mau mea i ke kino: hiki i ke kolamu kiʻekiʻe ke hana i kahi hōʻeha nui (pōkole o ka hanu, nā hōʻeha) a me ka mea hoʻi he harbinger o nā maʻi koʻikoʻi.

Hiki i ke kolesterol ke kumu:

• maʻi maʻi coronary
• akeʻa a me nā maʻi maʻi
• puʻuwai a me nā hahau,
• haʻi maʻi
• ʻōpalaola.

ʻO ia ke kumu i hoʻokaʻawale ʻia nā mea kanu o ka lāʻau kūlohelohe i ka hakakā ʻana i kona kiʻekiʻe o ka ulu. I waena o lākou, ua lawa nā mea e kau nei i nā hua lāʻau maikaʻi loa he hopena maikaʻi loa no ka cholesterol.

ʻO nā mea kanu me ka kolamu kiʻekiʻe - nā meaʻai olakino a me nā meaʻino. ʻO ka ʻai no ka papa kiʻekiʻe

ʻO Diet kekahi o nā mea nui e hakakā i ka atherosclerosis. ʻO ka mea mua, pono ia e hōʻemi i ka momona intake ma 1/3. Akā inā ʻoe e ʻimi i ka ʻai, ʻoi aku ka maikaʻi o ka cholesterol "ʻano maikaʻi" ma ka 5 - 10%. A pono e hoʻemi ʻia e 25%. No laila, me ka meaʻai no nā meaʻai, ua hoʻohālikelike ʻia nā lāʻau (statins) i hoʻohaʻahaʻa i ka cholesterol.

ʻO ke hana o ka cholesterol i ke kino

Loaʻa ka kolesterol i loko o nā kīʻaha o ke kino, ma kahi o 80% o ka synthesized i loko o ka ate. Hele mai ke koena me ka meaʻai i nā huahana holoholona. Hōʻalo nā statins i nā enzyme i kēia mekameka kolamu. ʻO ia kekahi o nā māhele o ka paia o ke kelepona, e pili pū i ka hana o ka:

• nā mea hoʻohālikelike o ka cortex adrenal a me nā hormones sex,

Ua hoʻopōʻino ka kiʻekiʻe cholesterol i ke kino: alakaʻi i ka atherosclerosis, ka loaʻa ʻana o ka myocardial, stroke.

Nā kolamu koko maʻamau:

• no nā poʻe olakino āpau - a hiki i ka 5.0 mmol / l,

• ma ka heleʻana o IHD a me ka maʻi mellitus (mai ka 2009) Kolololi ma nā meaʻai

ʻO kēia mau meaʻai i ka nui e loaʻa ai ka nui o ka cholesterol:

Hōʻemi ka kolamu o ke koko me ka pōloli, ke kālahele o ka huewai, nā maʻi maʻiʻino, ka maʻi hyperthyroidism, nā wīwī o ka ʻōnaehana o ka puni.

Ma hope o ka makahiki 40, pono ia e hoʻomalu i ka kolamu koko ma kahi o ka manawa 1 i ka makahiki.

Ka hopena o ka momona ma ka kolamu

Hoʻokumu ʻia nā huahana holoholona i nā momona saturated e hoʻonui nui i ka kolamu.

ʻO nā momona momona kahi e hoʻemi ana i ka cholesterol kiʻekiʻe o nā mea kanu kahi.

ʻO nā momona Monounsaturated i loaʻa i nā iʻa i alakaʻi i ka cholesterol maʻamau i ke koko.

I ka kuke ʻai, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka aila ʻaila.

ʻO ke koho kūpono o nā huahana

No kēia hāʻawi, pono ʻoe e koho i nā huahana e pili ana i kā lākou momona momona.

Nā huahana huahana

• ka waiū - nā momona momona ʻaʻole i kiʻekiʻe ma mua o 1.5%,

• kaʻaila a me kaʻaila kulekele - haʻalele i ka papa ʻaina a hōʻemi paha i kā lākou helu ʻana i ka meaʻai a hoʻopau i nā momona momona,

• ke kīpē - me kahi momona momona o ka 35%.

• kahe - waiū a i ʻole ka momona - ʻaʻole iʻoi aku ma mua o 2%.

• e hemo i ka margarine a me ka pata mai ka meaʻai a i ʻole e kaupalena ʻia.

Mau aila ʻaila

Hoʻololi ka aila Olive i kāu kolamu. ʻO ka liʻiliʻi o ka melemole, ka palaoa, ka ʻakaʻala, a me nā ʻaila soya he mea pono.

Nā huahanaʻai

Pono, kūpono ka pipi, ka hipa a me ke keiki hipa i nā meaʻai me ka kolamu kiʻekiʻe.

Pono ke kūleʻa i nā kūmole, Bacon, sausages.

Hōʻeha ka puʻuwai, naʻau, pili i ka cholesterol kiʻekiʻe a ʻaʻole kūpono ia no ka ʻai.

Loaʻa ka ʻiʻo Tureke e pili ana me ka liʻiliʻi o ka momona momona (3 - 5%).

Nā hua ʻaka

Aia ka huaʻala i nā kolamu nui, no laila, pono e kaupalena i ka hoʻohana ʻana o nā hua: ʻai i nā mea hou aku i nā 3 - 4 mau ʻāpana i hoʻokahi pule. Hāʻawi ʻia nā protein i kekahi nui.

Nā huaʻai a me nā mea ʻai

I kekahi mau'āina maʻEulopa, ka loaʻa mau loa iā lākou mai ka hōʻeha ʻana i ka puʻuwai, hōʻeha ʻana, ka maʻi hypertension, nā maʻi maʻi, ka hoʻohana ʻia ʻana o ka meaʻai kaiʻai ma ka meaʻai me ke kolamu kiʻekiʻe. Hoʻokomo ʻia ka hoʻokomo o nā lau a me nā huaʻai i ka papaʻai i kēlā me kēia lā. Kuhi ʻia ka meaʻai ma ke kānāwai "5 lawelawe o ka hua a me nā mea kanu i kēlā me kēia lā." ʻO kēlā me kēia lawelawe e 400 g i kēlā me kēia lā o nā hua a me nā lau. Lilo ʻia:

• nā huaʻai i nā ʻai momona hou a i ʻaila pū (3 punetē).

• nā hua maloʻi (1 kīpē),

• nā kīʻaha o nā lau maloʻo a me nā hua (2 mau punetēpela).

Pūleapohola

Kaʻai ʻana i ka cholesterol kiʻekiʻe keʻai lāʻau kiʻekiʻe.Hiki mai nā kalala mai nā momona holoholona i kahi liʻiliʻi. I kēlā mau hiʻohiʻona, nā koho aʻe o ka ʻaina i ka berena a me pasta i ʻokoʻa. Aia ka berena i ka momona lau. Hoʻopaʻa lākou i ka koleko i loko o nā ʻāpana a lawe i ke kino mai ke kino.

ʻAkohola

Ua hoʻokūpaʻa ʻia ʻo ka hoʻokomo o ka waiʻona i ka wai liʻiliʻi me ka pale i ka hoʻomaka ʻana a me ka holomua o ka atherosclerosis. ʻO kahi mahele liʻiliʻi o ka waiʻona me ko lākou neʻe maʻamau e pale i ka hoʻokumu ʻana o nā māka koko i loko o nā moku koko, hoʻonui i ka cholesterol "maikaʻi".

Na kanawai kaulike i hookumuia no ka hoʻohana ana i ka wai:

• no nā kāne - 21 mau papa hana maʻamau o kēlā me kēia lā,

• no nā wahine - 14 hui.

1 ka papa hoʻohālikelike he 8 g o ka waiʻona maikaʻi. Hoʻokumu ʻia i kēia, ʻae ʻia ka inu ʻana o ka wai ikaika i kēlā me kēia lā i nā kāne me ka maikaʻi ʻole o ka olakino - 60 g (a i 200 g o ka waina ʻulaʻula, a i ʻole g g ka pia g). No nā wahine, ʻae ʻia ʻo 2/3 o ka nui i luna.

No ka mea, ʻoi aku ka nui o kēia mau kumukūʻai, ʻaʻole pono ke inu i ka waiʻona no ka pale ʻana i ka atherosclerosis i ka meaʻai me ka kolamu kiʻekiʻe. Inā he lolo koko nui a he koko koko nui paha, inā pono ʻoe i kahi papaʻai me ka cholesterol kiʻekiʻe, pono ʻoe e kamaʻilio i kāu kauka e pili ana i ka inu ʻana i nā wai inu ʻemi.

Kofe

Ua ʻike ʻia ko ka wehe ʻana aʻe o ke kofe mai ka meaʻai e hoʻemi ana i ka cholesterol ma ka 17%. Hoʻonui ka kīhāpala i ka nui o ka kolamu ma muli o nā momona i huna ʻia i kāna mau pīni.

Kāpē

Ma muli o ka nui o nā flavonoids, maikaʻi loa ka ʻona i ka puʻuwai a me nā kīʻaha koko, he mea pono no ka pale ʻana o ka maʻi coronary.

Nā ʻili

ʻO ka protein momona a me nā momona momona unsaturated e hana ai i nā huaʻai i mea hoʻohana maikaʻi i kaʻai ʻana me ka kolamu kiʻekiʻe. ʻO ka hoʻohana pinepine ʻana i nā nati ma ka papa ʻaina hoʻomaumaha i ka cholesterol.

Menu no ka kiʻekiʻe ka cholesterol

ʻO ka ʻai me ke kolamu kiʻekiʻe e pono e hōʻoia i ka kaila o nā meaʻai e hoʻonui i ka hapa o ka maikaʻi, a e kaupalena i nā meaʻai i loaʻa ke kiʻekiʻe o ka cholesterol maikaʻi ʻole.

ʻO kahi papaʻai haʻahaʻa no 3 mau lā me ka cholesterol kiʻekiʻe:

ʻO ka lā mua

Ka ʻAina Helu 1: Porridge o ka buckwheat (100 - 150 g), ka wai plum, ʻono.

Ka ʻAina Helu 2: tangerine, ʻuala a pia paha.

ʻAina awakea: umauma moa, kāloti, kaloti a me ka ʻala kāpeti, ka infusion rosehip.

Snack: kahi huapala o ka paʻakai momona, nā ʻōmato a me nā kukama i ka aila oliva, haʻalulu i ka momona haʻahaʻa.

ʻAiina:, ʻai ʻia i alala ʻia, salala me ka hoʻohui ʻana o ka aila palaoa, ka wai.

ʻElua lā

Ka ʻAina Helu 1: Muesli me ka hoʻohui o ka bran, hiki i ka waiū haʻahaʻa.

Ka ʻAina Helu 2: ʻulala hua ʻai, ʻaila ʻuala.

ʻAkahi: kaʻaila - kākāke kala, pōkole, nā pīpī, nā pipi.

Snack: ʻeli, hua maloʻo me nā nati.

ʻAiina: keʻaila kuke ʻia me ka ʻaila palaoa, ʻona haʻahaʻa haʻahaʻa, berena rye, kaʻaila.

I ke kolu o ka lā

Ka ʻAina Helu 1: ʻo ka paila ma ka wai mai nā ʻano cereals, wai, kaʻaila me ka meli.

Ka ʻAina Helu 2: huehoa hua, ʻaina bran.

ʻAina awakea: kākela lau, mea kanu i kuke ʻia me ka ʻaila flaxseed, iʻa ʻia i loko o ka umu, compote.

Snack: ʻĀina, ʻaila bran.

ʻAiʻaina: salad me ka pīkī, 2 mau palaoa bran, ka wai momona.

Nā ʻōpala a me ke Kālepa kiʻekiʻe

ʻO nā nole me nā kolamu kiʻekiʻe ko nā mea mua e hoʻohui i ka meaʻai. ʻO nā leʻaleʻa Monounsaturated, me ia mea piha, kolamu haʻahaʻa, a me ka lehelehe e hoʻomoʻa ana iā lākou. Eia kekahi, he mau kumuwaiwai a me kā lākou mea pono i nā mea pono e hoʻohana pono ai, maʻalahi wale lākou i ka wā o nā kīʻaha liʻiliʻi liʻiliʻi no nā poʻe e mālama pono i ke kiʻi.

Nā Walnuts

Loaʻa ʻia kēia waikona i nā nui nui a me nā iʻa kai.

Hana ia i nā hana like:

• kaohi i ke kiʻekiʻe o nā momona i ke kino a mālama i ka hoʻemi ʻana,
• pale i ka kanu ʻana o nā pākia momona i nā paia o nā kīʻaha koko.

ʻO nā Walnuts kekahi mau mea ʻē aʻe e pono ai ke kino:

1. ʻO Tocopherol, ka mea e hoʻoikaika i nā paia o nā kīʻaha koko.
2. ʻO Sitosterol, hiki iā ia ke hōʻemi i ka helu ma loko o nā momona i hoʻopili ʻia i loko o ka papaleka.
3. ʻO nā Phospholipids, kahi e hōʻemi i ka "bad" ʻano kolesterol i waiho i nā pākihi.

ʻO ka hoʻohana pinepine ʻana o nā walnuts (lawa i 30 g, ʻo ia kahi mea ʻeli lima iki) e hōʻoia ai i kēia ʻano "ino" i hōʻemi ʻia me 10%. Akā no ka hana ʻana ia mea, pono e mālama ʻia kahi lula nui: ʻai ʻia nā nati i loko o ka ʻano maka. Kūleʻa ʻia, paʻaua, hoʻonele - ʻo kēia mau ʻano nūpepa i hana ʻino wale i ke kino a hiki ke hoʻonui i kona momona momona.

Nā ʻanoʻokoʻa ʻē aʻe

Eia kekahi, ʻo nā pōmaikaʻi nui loa i ka hakakā o ke kolamu hiki ke lawe mai:

• hazelnut
• pistachios
• kekahi mau ʻano pine,
• Pecan
• huʻakai.

Eia nō naʻe, aia kekahi mau ʻano o nā huaʻai i ʻaʻole pono e ʻai ʻia e nā poʻe e loaʻa nei i ka kolamu kiʻekiʻe:

• Pihapila
• macadamia,
• loea
• kekahi mau lāʻau kedera.

ʻO kēia ma muli o kā lākou momona momona.

Akā inā ʻoe e hoʻokomo pono iā lākou i loko o kaʻai a me ka liʻiliʻi, a laila hiki iā lākou ke lilo.

ʻO nā koloka e hoʻohaʻahaʻa i nā meaʻai

ʻO kaʻoiaʻiʻo, ʻaʻole wale nā ​​nati e hōʻemi i ka cholesterol kiʻekiʻe.

Eia kekahi, hiki iā ʻoe ke hoʻoponopono i ke kiʻekiʻe o kēia mau mea i loko o ke koko ma o ka hoʻohui ʻana i nā huahana ʻē aʻe i kāu papa:

I ka hoʻomakaʻana o kēia mau huahana a pau i nā pōmaikaʻi loa, pono nui e hahai i nā kānāwai koʻikoʻi:

1. Pono ke kāwili ʻia i nā saladi me ka aila (ʻoi aku ka maikaʻi o ka lāʻau). ʻAʻole hiki ke hoʻohana ʻia kaʻaila waiʻaʻa a i ʻole mayonnaise.
2. ʻOiai ka mea no ka liʻiliʻi o kekahi mau ʻano huakaʻi e hōʻemi i ka kolamu, pono lākou e hoʻokokoke pono loa - eia kahi ʻanoʻai a kiʻekiʻe loa ia, a no ka poʻe e mālama ana i ke kuhi, ʻaʻole ia e hana.
3. ʻO nā kīʻaha iʻa, i ʻole e hoʻohaʻahaʻa i ka cholesterol, hiki ke hoʻēmi i ka nānā maka koko - akā wale nō e like me ka wā e ʻai ʻia i ka pā i kahi kuke ʻia, hoʻomoʻa ʻia a iʻa ʻia. ʻAʻole i ke ola hou i ka iʻa iʻa.

Aia kekahi mau meaʻai e, ma ke ʻano ʻē, hiki ke hoʻonui i ka kolamu.

Pono lākou e pale i nā poʻe me nā pilikia.

• ʻai a me kā ka meaʻai i hoʻomākaukau ʻia ma kāna kumu,
• momona huahana momona,
• ʻōpē paʻakikī
• huaʻakika hua
• pata.

Inā hoʻokō kēia mau kūlana āpau, hiki iā ʻoe ke aneane maopopo e hōʻemi ʻia ka cholesterol.

Nā hiʻohiʻona o ka loli i ka meaʻai

Hoʻomaʻo pinepine, hoʻonui i ka pae kolikoli kiʻekiʻe i ka loli like ʻole o ka hana ʻai.

ʻOiai he mea maʻalahi loa ia - pono ʻoe e ʻike pono i nā huahana e koho ai - ʻoiaʻiʻo, pono ʻoe e hoʻomanaʻo i kekahi mau mea koʻikoʻi:

1. Pono e hoʻohui ʻia nā hua ʻai a me nā huaʻai me ka mālama nui loa i ka meaʻai i nā keiki liʻiliʻi (a hiki i 3 mau makahiki). I kēia manawa, ʻo kekahi huahana hiki ʻole e ʻike ʻia, i hōʻailona ʻia e kahi kiʻekiʻe o nā mea ikaika, hiki ke lilo i mea ʻeha i kino.
2. No kēlā me kēia huahana, pono e loaʻa i kāna mau contraindications no kekahi mau maʻi a me ka lōʻihi o ka ʻae loa o ke ʻano o ka papaʻaina - no ka laʻana, me ka decoction linden ma hope o ka lōʻihi lōʻihi e hiki ai ke hoʻolilo i kahi hāʻule o ka hoʻokio.
3. Pono e kūkā ʻia ka hoʻohana ʻana o nā lāʻau lapaʻau me ka kauka - pinepine lākou i hiki ke kūʻē i kekahi mau lāʻau lapaʻau i ʻōlelo ʻia e pale aku i ka cholesterol a me nā maʻi ʻē aʻe.

He aha nā mea momona e hiki ai iaʻu ke ʻai me ka cholesterol kiʻekiʻe?

Aia ka poʻe i hiki ʻole ke noho ola i kahi lā me ka ʻaʻe ʻole, no laila ua hoʻonohonoho ʻia lākou. ʻO ka leʻaleʻa kahi i loaʻa mai kāu meaʻai punahele kekahi o ka mea nui loa a leʻaleʻa hoʻi i ke ola. A inā he nui ke kolamu o ke kanaka? ʻOi aku ka momona a me ke kolamu e ʻōlelo ʻia ʻole. Hāʻawi maoli paha i ka hāʻawi ʻana i nā ʻoluʻolu? ʻAʻole ʻole, ʻaʻole pono. Pono ʻoe e ʻike he aha nā sweets hiki iā ʻoe ke ʻai me ka cholesterol kiʻekiʻe, a ʻo ia hoʻi nā contraindicated.

ʻAno a me kāu kolamu

E kamaʻilio e pili ana i ka launa ʻana o ke kolamu me nā ʻatikala, ʻo mākou wale nō e haʻi i ka mea ʻoiaʻiʻo. Ma hope o nā mea āpau, ʻaʻole i pili pū ʻia ka kōpili a me ka cholesterol. ʻO ke kumu o nā kolamu maikaʻiʻole i ke kino, he mau poli nā kumu holoholona. Akā ka hoʻonohonohoʻana o nā mea lepe a me nā mea ʻono e like me nā huahana i loaʻa i kēia mau momona. ʻO kēia ka pata, ka waiū, ka waiū, ka paʻakai momona, nā hua. No laila, inā e kamaʻilio mākou e pili ana i hiki paha ke hoʻohana i nā ʻatikala me ka cholesterol, pono ʻoe e ʻimi mua i kā lākou mea haku.

• ʻAi, nā meaʻai, nā keke, kaʻaila, ka ʻona hau. ʻO ka hoʻonohonohoʻana o kēia mau huahana ka maʻamau maʻamau i nā hā o nā kumu holoholona, ​​a i ka nui. Pono e hoʻopau loa i kēia mau meaʻai mai kāu meaʻai.
• ʻO kahi ʻapo a me nā makala. Inā komo ka hoʻonohonoho ʻana o kēia mau huahana i ka waiū a me kekahi mau mea hoʻohui, a laila ʻo kēia mau ʻoluʻolu he kumu no ka kolamu.
• Nā Kuki Aia ka liʻiliʻi ma nā hua liʻiliʻi, pinepine ka pata, a, ʻo ka hopena, cholesterol.

ʻO kēia mau huahana a pau i kuhi hoʻohālikelike ʻia no ke kolamu kiʻekiʻe, a ʻoi aku ka naʻauao e haʻalele nui iā lākou. Akā, ʻaʻole pau nā mea āpau. Hiki iā ʻoe ke loaʻa i nā sweets ʻaʻole e hōʻino i nā poʻe me ka cholesterol kiʻekiʻe.

Kāhea Cholesterol-Free

ʻO ka mea pōmaikaʻi, aia nā huahana. A maikaʻi paha lākou e māʻona i ka makemake nui no nā sweets a me ka hoʻopiʻi ʻana i ka hōʻole ʻana i nā huahana maikaʻi.

• ʻO ka huluhulu a me nā poliʻeleʻele. ʻO ka hoʻonohonohoʻana o kēia kolamu iʻoi aku ma mua o 50% mauʻu niu. ʻO Cocoa kahi kumuʻai antioxidants, aia ka nui o lākou i loko. E pale aku i ka Antioxidants i ka wā lohi o nā cell ma o ka pale ʻana i ka hoʻomohala ʻana o ka atherosclerosis. Loaʻa iā Cocoa kahi waiwai hoihoi - hiki iā ia ke hōʻoki i ke koko, e kōkua ana i ka hoʻomaikaʻi i ka hana metabolism a pale i ka haʻalele ʻana o ka cholesterol i nā paia o nā kīʻaha koko. No laila, ʻaʻole ia e hoʻonui i kēlā kolamu, akā ke kōkua pū kekahi i nā doses. Aia no ke kōpale me nā mea hoʻohui, pono e pale ʻia kekahi, koe wale nō i ka mea e hana ai nā mea ʻala e like me ka hoʻohui ʻana. ʻIke ʻia nā nula no kā lākou pono a lilo i ʻāpana o kekahi mau mea i mea e hoʻohaʻahaʻa ai i ka cholesterol. Hiki iā ʻoe ke inu i ka koko, akā, me ka waiu ʻole.

• Halva. He huahana kahiko loa ʻo Halva, a ʻo kona makahiki he mau makahiki kona mau makahiki. ʻ saylelo lākou ʻaʻole ʻo ka halva wale nō e hoʻopōʻino me ka cholesterol, akā e kōkua i ke hoʻohaʻahaʻa ʻana i kona pae. ʻO kēia ma muli o nā peculiarities o ka hui o kēia mālama. Halva i ka cholesterol kololia kanu - phytosterol. Kahi i loko o ke kino, hoʻomaka ka hoʻoilo ʻana i ka koloka maikaʻi a ma ka manawa like, ʻaʻole ia e kau iā ia iho ma nā paia o nā kīʻaha koko i loko o ke ʻano o nā pā pli atherosclerotic. Eia kekahi, loaʻa ka halva i ka nui o ka fiber, keleawe a me ka momona D. E kōkua ana i kēia e hoʻomaikaʻi i ka metabolism ma ke kino. ʻO ka halva e ʻoi loa ai ka ʻike o ka hakakā me ka kolamu he sesame, ukali ʻia e ka huina a me nā halva mai nā hua lepa. Hiki ke hoʻomākaukau kūʻokoʻa ʻo Halva ma ka home. No ka laʻana, e kuke i ka sesame halva, pono ʻoe e 300 g o nā hua sesame a me 100 g ka meli wai. Kāleʻa maloʻo Fele i loko o ka pā, e hoʻoheheʻe i kahi kāwele ʻaina a kīkahi paha, a hoʻomoʻi hou i ka huina o ka hopena. A laila, hoʻohui i ka sesame me ka meli a kāwili pono no kahi o 10 mau minuke, a laila e kau i loko o kahi pākī a hoʻokaʻawale i kahi lā. ʻO kēia ka hopena maʻalahi loa. ʻO nā meaʻoiaʻiʻo, aia nā helu he nui.

• Malelake. No ka hoʻomākaukau ʻana i kēia mālama, nā huaʻai a hua ʻole paha, ke kōpaʻa a me ka thickener (pectin, agar-agar) e hoʻohana ʻia.E like me kāu e ʻike ai, ʻo ka marmalade, e like me nā mea momona ʻē aʻe me ka ʻole o ka kolamu, ʻaʻole i piha ka momona holoholona i nā manawa āpau. Eia kekahi, nā māhele e like me ka pectin a agar agar paha i hiki i ka hana ke wehe i ka kolamu a me nā toxins mai ke kino. He mea pono ʻo Marmalade no ka microflora ʻōpū, pale iā ia i ka dysbiosis a pale pū hoʻi i ka radiation ionizing. Hiki iā ʻoe ke hana i nā marmalade me kou mau lima ponoʻī. No ka hana i kēia, pono ʻoe i ka pectin, maikaʻi loa ka wai, hiki ke loaʻa i nā hale kūʻai. Mālama: 1 kg o ka hua a i ka 750 g o ke kō. Inā ke hoʻololi ʻia ka honi me ka fructose a me ka meli ma nā hoʻohālike like, a laila e hoʻonui wale nā ​​pōmaikaʻi o kēlā marmalade. Ma ka Pūnaewele he nui nā ʻano aʻoaʻo no ka hoʻolilo ʻana i ka marmalade. ʻO ke kumu nui - hoʻonaninani ʻia ke kōpaʻa mashed ma luna o ka wela i ka wā e hoʻoulu ai, ʻo ka pectin e hoʻohui ʻia i ka mānoanoa. Ma hope, ua kau ʻia ke ʻano me ka hana ʻana a maloʻo ʻia.

• Nā Lōmole. ʻO nā Marshmallows, e like me ka marmalade, loaʻa nā thickeners e like me agar-agar a pectin paha. Loaʻa kā lākou pono ma ka hakakā me kolesterol. Eia kekahi, ʻo nā marshmallows i loaʻa ka hao, ka phosphorus a me nā mea waiwai e ae. He hopena kūpono ka hoʻohana ʻana o nā marshmallows i ka ʻōnaehana ʻana, ke olakino o ka lauoho a me nā kui, a me ke kūlana o nā kīʻaha koko. Ma ka home, hiki ke mākaukau ʻia nā marshmallows, a ʻoi aku ke kūpono o ke kumu ʻoi aku ka maikaʻi ma mua o ke kūʻai ʻana i loko o kahi hale kūʻai, no ka mea i loaʻa i kahi marshmallow i loaʻa i ka uka kūlohelohe a me nā ʻono. ʻO ka hui pūʻana o nā marshmallows i hana ʻia i ka home, no ka laʻana, ka ʻōpala, ka ʻūhā: nā hua ʻalā, nā ʻula ʻula, ka ʻaila kō, ka wai, ka wai, ka wai-agar, ke kōpaʻa vanila. ʻO ka kaʻina kuke hana like me ke kaʻina hana o ka marmalade. ʻO ka ʻokoʻa ka hopena o ka nui o ka hopena ma hope o ka kuke ʻana, ʻaʻole i hoʻolalelale ʻia, akā kiʻi ʻia i loko o nā papa nui. Hiki ke loaʻa nā kiʻi o Marshmallow ma ka Pūnaewele, koho wale i ke ʻano ʻona ʻaʻole i nā momona manu, e like me ka waiū a i ʻole kaʻaila.

• Marshmallow. Ma loko o kēia ʻano momona kekahi hua a i ʻole Berry puree, ʻoi (ma ka maʻamau, ma mua o ka honi, pono ka loko o ka pastille i ka meli) a me nā thickeners. E like me nā marshmallows, loaʻa nā waiwai kūpono a kōkua i ke kāpae ʻana i ka kolesterol mai ke kino. Hoʻohālike ka laʻalāʻau me ke ʻano kekaho marshmallow, ʻo ka huahana hope wale nō i waiho i loko o ke ʻano, kaupaona ʻia a maloʻo ma ka umu a i ka umu, a ʻokiʻoki. Ma ke ala, he mea hoʻokaʻā Rūsia. Ua manaʻo ʻia ke kūlanakauhale o Kolomna nona kona ʻāina.

Aia kekahi mau dūlū e hōʻino ʻole ʻole i kahi kanaka me ka cholesterol kiʻekiʻe, no ka laʻana, no ka leʻaleʻa loa o Turkey, nā walnut a me nā peanut sorbets, etc. ʻO ka mea nui ka hoʻonohonoho ʻana o kēia mau huahana ʻaʻole i hoʻokomo i nā momona o ka hoʻomaka ʻana o nā holoholona.

ʻO nā mea āpau a pau a mākou i kau inoa ai, ʻoiai ʻaʻole lākou i ka kolamu a hiki i ka hāʻawi ʻana i ka hakakā ʻana me ia, loaʻa ka nui o ka drawback - nui lākou i nā calorie. ʻAʻole hiki ke nalo ʻia kēia, no ka mea, e like me nā poʻe ʻepekema, ʻo ka hapa nui o ka cholesterol i loko o ke kanaka e hana ʻia e ke kino ponoʻī. A me ka ʻoi aku "hoʻonāukiuki" ka hana e hoʻonui ai i ka pae o ka kolamu maikaʻi a hōʻemi i ke kiʻekiʻe o ka palaka olakino maikaʻi, olakino. No laila, ʻaʻole hiki ke hōʻole ʻia ka pili me ka kolamu a me nā sweets. E hahai i ke ana ʻana, e mālama iā ʻoe iho i ke ʻano, mai pale i ka overeating! Mālama kēia i ka mālama olakino no nā makahiki e hiki mai ana.

He aha ka cholesterol?

Hana ʻia ʻo Cholesterol ma ke kino o ke kanaka i nā hana nui:

• Hoʻopili ʻia i ka hoʻokumu ʻana aku o ka kuʻekuʻe o nā nerve nerve.
• Hoʻokomo i kahi membrane cell.
• ʻO ia ka mahele o ka bile.
• Mālama ia i ka hana o ka hāmeʻa a me ka hormone sex.

E like me kāu e ʻike ai, ʻo ka cholesterol he waiwai koʻikoʻi ia e hōʻoia i nā hana a me ka hana maʻamau o nā mea āpau a me nā ʻōnaehana. ʻAʻole komo kēia ʻano i ke kino mai waho mai, akā ke kāpili ʻia nō hoʻi kūʻokoʻa.

I nā hōʻike koko, ʻike pinepine ʻia nā mau hōʻailona: ka nui o ka kolamu, haʻahaʻa a me ke kiʻekiʻe lipoproteins density (LDL a me HDL, kēlā me kēia).Hoʻohui ʻia lākou ma muli o kaʻoiaʻiʻo i lawe ʻia aku ka cholesterol i loko o ke kino e lilo i ʻāpana o kēia mau lipoproteins. Manaʻo ʻo LDL he maikaʻiʻole ma muli o ka mea i kuleana lākou i ka hoʻomohala ʻana i ka atherosclerosis a me ka hoʻokumu ʻana i nā pā atherosclerotic ma nā paia o nā kīʻaha koko. A mālama ʻo HDL i ka ʻōnaehana uila mai ka atherosclerosis, a kapa ʻia he maikaʻi, alpha-cholesterol.

ʻO ke kumukūʻai kūpono o nā honu

Piha loa kēia meaʻai ʻaʻai i nā huaora, nā huina ʻimi a me nā momona momona unsaturated. Eia kekahi, loaʻa iā lākou ka nui o ka protein, kahi maʻalahi i ka maʻalahi, i mea nui no ka mālama kūpono.

100 kalona o nā honu mea wale nō i ka momona o 2%! ʻAi lākou i ka ʻai kai.

ʻO Shrimp kahi waiwai koʻikoʻi - astaxanthin carotenoid. Iʻoi aku ka maikaʻi ma mua o nā antioxidants i loaʻa i nā hua. Loaʻa i nā pōmaikaʻi o ka kai kai i ka wā o ka mālama ʻana a no ka mālama ʻana i nā maʻi o ka hopena o ka endocrine a me nā kaila, ka maʻi mellitus, mellitus, bronchial asthma, varicose veins, autoimmune maʻi. Hoʻomaikaʻi hou lākou i ka hoʻomanaʻo a me ka ʻike.

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.

Hoʻolālā Chresterol

Aia kēia mau kai o ka hanohano he nui loa, ʻaʻole kūlike me ka haʻahaʻa haʻahaʻa o nā momona i loaʻa iā lākou. Ehia ka cholesterol i loko o ka honu? 160-200 mg pāono haneli o ka loko kai. I ka wā mua, he kālā koʻikoʻi kēia. Akā e hoʻomaopopo ʻia he mea nui ka maikaʻi, ʻaʻole ka nui. E noʻonoʻo pono.

Ua hōʻike ʻia nā noiʻi ʻana me ka honu i ke koko, hoʻonui ʻia nā kiʻekiʻe HDL ma mua o ka LDL. ʻO ka hopena, ua emi ke ʻano o ka atherogen. He hōʻailona kēia e hōʻike ana i ka hiki o ka uluʻana i ka atherosclerosis. ʻO nā huina momona momona i ka crustaceans haʻahaʻa haʻahaʻa koko. Hāʻawi pū kekahi ʻo Magnesium i kēia.

E hoʻomanaʻo ka hiki i ka cholesterol ke komo i ke kino o ke kanaka mai waho, a hiki ke hoʻokaʻawale ʻia i loko o ko mākou kino mai nā momona momona saturated. No ka mea i loko o nā hue ʻaʻole lākou, a laila ʻaʻole e hanana ka synthesis o ka cholesterol. ʻAʻole hoʻi e hoʻonui i kona nui a pau i ke koko.

Pono ke kino i ka cholesterol i ke kai. Mālama i nā kīʻaha koko mai nā pōʻino a mālama i ko lākou elasticity. ʻAʻole ia no kekahi mea ke manaʻo ʻia ʻo ka meaʻai makemake ʻia e ka ʻoi loa ka maikaʻi no ka olakino. ʻO nā loko iʻa kai kekahi i nā momona momona e pono ai no ka hana piha o ke kino. ʻO kēia iʻa ka nui o nā momona momona o polyunsaturated, nona ke kuleana a me ke olakino o ka ʻili. ʻAʻole pono e makaʻu i ka ʻai kiʻekiʻe e kū aʻe nei i nā kai kai, e like me ka nui o ka nui o ke kolamu e kū nei ma muli o HDL, kahi pale maikaʻi maikaʻi loa e kū'ē i ka atherosclerosis.

Nā maʻi contrications

No nā pākeke, ʻaʻohe ʻino o ka hoʻopili ʻana o kēia mau huahana i ka papaʻai ke nānā ʻia. Akā no nā keiki ma lalo o 3 mau makahiki ʻaʻole paha e palekana. Kēia hoʻomohala ʻana o kahi hopena alehu iā lākou. ʻO Protein, ka mea he nui ma nā crustaceans, hiki i kahi pane kino kino. Nā maʻi pākēnē:

• ʻIli ka ʻili.
• ʻO ka edema Oropharyngeal.
• Rhinitis a laryngitis.
• Nā hōʻailona dyspeptic: nausea, luaʻi, ka ʻōpū o ka ʻōpū.
• Laumapa.
• Lethargy a hoʻonui i kahi huhū.
• Anaphylactic pīhoihoi inā he hihia koʻikoʻi.

ʻO ka koʻikoʻi nui i ka hika haʻahaʻa haʻahaʻa a ʻaʻohe mea pono o ka cholesterol. I loko o kā lākou ola, ua hoʻopili kēia mau crustaceans i nā toxins a me nā mea kino ʻē aʻe i pili i ke kaiapuni. No laila, pono e nānā pono pehea e ulu a ulu nā mea ulu ulu, pehea lākou e paʻa ai. A ʻoi aku ke koho i nā mea ʻike kaulana o kēia huahana.

ʻAʻole hiki ke hoʻokō ʻia nā mea kūlohelohe i nā pono a pau. Hoʻohana ka poʻe hana hoʻopihapiha hoʻopihapiha i nā mea hoʻohui lāʻau e hoʻonui ai i ka ulu ʻana o nā crustaceans.

Hoʻomaopopo e nānā pono i nā kala o ka huahana ma mua o kou kūʻai.Pono keʻokeʻo a ʻulaʻula. He mea nui ia e palau nā nā crustaceans. Inā ʻike ʻoe he maloʻo nā prawns a loaʻa nā keʻokeʻo keʻokeʻo, ala ʻia. Hōʻike kēia mau hōʻailona i ka maloʻo. E hoʻopau ʻalo ʻia ka Shrimp inā heʻeleʻele kona poʻo.

He aha ke ala maikaʻi loa e kuke ai i ka huluhulu?

ʻOiai ʻaʻole ʻinoʻino ka kolamu ma ka honu, he mea nui ka hoʻomākaukau kūpono no ka hoʻomaʻemaʻe i ka nui o kēia huahana. Hoʻohana kekahi mau ʻōpala i nā mea momona a ai ʻole i nā ʻona i nalo ai nā pono āpau o ka honu. Pono ʻoe e ʻike i kēia, no ka mea ua hoʻokumu ʻia ka nui o ka kolala maikaʻi, a pehea hoʻi ʻino, e hilinaʻi nei i nā huahana me ka mākaukau i ka honu. ʻO kahi hui me nā momona momona e hoʻoulu i ka kolesterol maikaʻiʻole.

ʻO kekahi o nā loea loea ʻo ka ʻai ʻana i nā huki i loko o ka ʻeke palaki, kahi e pili ana i ka hoʻohana ʻana i ka nui o nā palaka, ka palaoa a me nā hua manu. Hoʻoholo kēia i kēia ʻano kuke no ka poʻe me ka kolamu kiʻekiʻe a no nā poʻe e nānā pono i ko lākou olakino.

ʻO ka koho maikaʻi loa no ka lawaiʻa ʻana i ka ʻai kālawe ʻia. I kēia ala, kuke ʻia ka huke i nā minuke, e mālama ana i nā waiwai kūpono a me nā huaora. E hoʻohana i nā kūmole i hoʻomoʻa ʻia ma kahi pānaʻi kūahi a hui pū paha i kahi pālua.

ʻĀkī me nā lau lettuce hou - ʻono a me ke olakino. ʻO ia ka moʻo māmā maʻalahi kahi makana nui e piha ana i ka protein, nā momona maikaʻi a me ka fiber.

He maikaʻi hoʻi nā kīʻaha Mediterranean. ʻO ka laʻana, risotto kai a i ʻole pasta. ʻO ka pastum palaoa Durum kahi ola kino maikaʻi ʻole. Nui nā mea i loaʻa i ka nui o ka protein, fiber. E hui pū ʻia me ka wai kai a me ka aila oliva, he kīʻai maikaʻi kēia.

Hoʻomaopopo he kolala kahi hōʻailona e hōʻike pololei ana i ke ʻano o ka ʻōnaehana kaomi, e ʻae ana iā ʻoe e loiloi i ka pilikia o ka hoʻomohala ʻana i nā loiloi atherosclerotic vascular. ʻO ke kiʻekiʻe o ka pae o kēia kau, ʻoi aku ka nui o ka pilikia o ka hoʻomohala ʻana i ka maʻi kino ischemic. No laila, he mea koʻikoʻi loa ke ʻai i nā meaʻai olakino me kahi liʻiliʻi o ka kolamu a i ʻole kahi e hoʻonui ai ka cholesterol i nā pae LDL, e like me ka līkuhū ʻia.

ʻAʻole nā ​​huahana huahana

• Kāpī ʻia i ka aila, ka uahi paka,
• iʻa momona, moa a me ka iʻa, lard,
• pastry, paleka, ʻaina keʻokeʻo, ka laiki,
• mohai
• meaʻala, ʻala
• ʻōpū
• huaʻakika hua
• kaʻaila ikaika, ʻawaʻawa, cocoa,
• ʻōwawa
• mea momona momona huahana, me ka leakē,
• nā huahana me kahi waihona kiʻekiʻe o nā pelekane, nā ʻono, nā mea hoʻohui kūlohelohe, nā mea hoʻonaninani.

ʻO ka hoʻomaʻamaʻa ʻana me nā kuʻemaka kūloko

A i kēia manawa e kamaʻilio e pili ana i ka mālamaʻana i ka cholesterol kiʻekiʻe me nā lāʻau lapaʻau. E hoʻomanaʻo he pono ʻo ka mālama ʻana me nā kuʻuna o nā lāhui mai nā lāʻau lapaʻau a pale i ka hoʻohana ʻana o nā statins.

1. E hoʻohui i 20 mau kolo o ka propolis tincture i kahi aniani o ka wai. Lawe i ka wai propolis ʻekolu mau manawa i ka lā ma mua o ka papaʻaina.
2. Kūpī i ke aʻa ʻōpala i loko o kahi kākākūkā kākahu, hoʻohui i nā puna ʻekolu o ka wai i kā iʻa. Hiki iā ʻoe ke inu i ka wai kanu ginger i ke kakahiaka a me ke ahiahi.
3. Kaʻa ʻaila Brew me ka hoʻohana ʻana i 2 teaspoons o ka uha aʻa ʻōkō, hoʻohui i kekahi mau pīpī o ka lemon i ka nui.
4. Ma kahi like like o ka wai mai ka pua linden a ke ʻeli ʻia (2 punetēpela o nā pua maloʻo i lita o ka wai). ʻO kēlā ʻano kīa maikaʻi ka maikaʻi i ka kakahiaka, i ka pāʻina a me ke ahiahi. Hiki iā ʻoe ke hoʻohemo i 1-2 g o ka bee pollen no ka inu inu.
5. E hoʻomākaukau iā ʻoe iho i ka aila, āu e pono ai iā ʻoe i nā ʻōpala 10 mau kāleka nui i ka 2 mau kīʻī o ka aila. Hoʻopili i ka waiʻaila mai ke kāleka a kāwili iā ia me ka aila, hoʻōla ia. Hoʻohana e hoʻohana i nā lole salads.
6. E hoʻomākaukau i ka infusion ma ka dill. Lawe i ka 1/2 kīʻī o ka kumoʻi hou, kahi tīpē o ke kumu lāʻau valerian. E ninini i ka wai hoʻolapalapa a kuke no 20 mau minuke. E hoʻolapalapa i kekahi mau lā, kānana.E inu i kahi infusion ma mua o kēlā me kēiaʻai me kahi spoon o ka meli.
7. E ninini i 2 mauʻa o ka bep subilestlence i loko o kahi pā hale, ninini i kahi aniani o ka wai i hoʻolapalapa a hoʻomala i 2 mau hola ma luna o ka wela haʻahaʻa. E hoʻōla a hoʻōla. E kānana i ka infusion ma mua o ka hoʻohana. E inu i 3 mau lā i ka lā ma mua o ka papaʻaina.

ʻOi aku ka maikaʻi o nā lāʻau lapaʻau no ka pale ʻana i ka hoʻokumu ʻana o ka palaki kolala.

Hoʻohana pilikino

Hoʻopau i nā hana hana kino ma ke ʻano o ke nawaliwali o vascular a me ka myocardial.

ʻAʻole hoʻonāukiuki i ka hoʻomaʻamaʻa ʻana i kou pono. ʻO ka hopena e pili ana i ka hana maʻalahi o ka hoʻoikaika kino. Hoʻonohonoho ʻia lākou e hoʻoikaika i ka pā vascular a me ka naʻau puʻu a me ka:

• Ke hele wāwae nei a i ʻole hoʻi e hele ana i ka lewa hou,
• kukui e holo ana i kahi wikiwiki kūpono
• ka hana kakahiaka (squats, swinging wāwae, lele ma ke kahua),
• hoʻoikaika a me ke kau ʻana
• ikaika ka ikaika me nā dumbbells,
• aerobics a ʻauʻau paha.

E pili ana i ka kiʻekiʻe kolamu a me nā hana ma kēia

ʻO wai e hoʻopili aku no ke kōkua

Hiki iā ʻoe ke kelepona i kāu GP kūloko no kahi hōʻike koko biochemical. E koho ke kahawai i nā lāʻau lapaʻau, a inā pono, e kuhikuhi iā ʻoe i kahi kanaka maʻi, nāna e koho nā lāʻau lapaʻau e pili ana i ke kūlana o kāu ʻōnaehana cardiovascular, ke kumu o ka maʻi, kolamu kiʻekiʻe, makahiki, ke kino a me nā maʻi e pili ana.

A i ka hopena - pehea hou e hoʻohaʻahaʻa i ka cholesterol me nā lāʻau ʻole

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

ʻO Cholesterol kahi mea i hana ʻia i ke kino o kekahi kanaka i ka nui o 80% a he mea nui ia no kāna hana kūpono.

Hoʻomau ka waihona i ka hana ʻana o kekahi mau hormone (progesterone, vitamin D, etc.), i komo i ka hoʻokumu ʻana o nā kō, nā hana ʻunehana, a hana pū i kekahi nui o nā hana koʻikoʻi. ʻO kona hoʻokele nui loa e hana ʻia e ka ate, i ʻike ʻia i loko o ke koko, nā ʻōpū, nā kelepaʻi adrenal a me ka lolo. Hiki mai ke koena me ka meaʻai.

Nui nā ʻano nui o ka cholesterol, ʻo ia:

• "Maikaʻi" a i ʻole lipoprotein koʻikoʻi kiʻekiʻe (HDL),
• "Ka hewa" a i ʻole ka lipoprotein haʻahaʻa haʻahaʻa (LDL),
• triglycerides.

ʻO lāua nā huapalapala i ka helu. Hoʻohui wale ka ʻokoʻa ʻana me nā mea momona a me nā mea protein. Loaʻa ka nui o ka protein ma HDL, aʻo ka hapa haʻahaʻa ma LDL. I ka hihia o nā kolamu nui, hōʻiliʻili kona nui. Hoʻopilikia kēia palaka pōpilikia i nā moku, hoʻokumu i nā pāla atherosclerotic, e hōʻemi ana i ka holoi ʻana i nā moku a kau i ka puni koko. Ke hana ʻole nei i ka nānā ʻana i ka manawa kūpono a me ka mālama ʻana, ua wehe nā pākīpē, e hana ana i nā māka koko e hoʻopau ʻole i ke kahe o ke koko.

ʻElua mau kumu nui o ka cholesterol, ʻo ia ka meaʻai a me ka ʻūhā ponoʻī kanaka, nāna e hana. Ma muli o ke kānāwai, ʻo ka nui o nā kolamu e hua ai i lawa no ke kino. Hoʻomumu nui ʻia ka hana nui mai nā meaʻai momona i nā momona holoholona. Hiki i ke keu loa ke weliweli i ke olakino a hiki i ke ola kanaka.

ʻO ka hoʻohana ʻana i ka lā maʻamau i nā hua maloʻo maikaʻi ke ʻano o nā hana nui e pale i ka kolamu kiʻekiʻe. Ma muli o nā ʻike o ka helu nui o nā mea pono, nā hua maloʻo ʻaʻole i lohi wale i ke kino me nā mea nui, akā ke kālai ʻia nei i ka hana hou o ka kolamu, kona komo ʻana, a me ka mea hoʻi i ka wikiwiki o ka wehe ʻana o kēia mau mea mai ke kino. ʻO kekahi wahi liʻiliʻi o nā hua maloʻo ka hopena maikaʻi loa i ka mokuʻāina o ke kino.Eia kekahi, mai poina e pili ana i ka pono no ka hana kino maʻamau, ʻo ia kahi ala maikaʻi loa e hakakā ai i ka kolamu ma muli o ka hoʻonui ʻana o ka nui o ke kahe koko e kahe ana i ka ate a me ke kinai ʻana o LDL.

ʻO nā waiwai e hoʻohana ai i nā apricots maloʻo

ʻO nā apricots maloʻo me ka kolamu kiʻekiʻe kahi huahana maikaʻi loa. I ka ʻoiaʻiʻo, ʻo kēia hua maloʻo kahi hale mālama hale o nā pono huina maikaʻi, e komo pū me ka ascorbic acid a me ka retinol. Ke hoʻolana nei i kēia huahana i kāu papaʻai i kēlā me kēia lā ke ala maikaʻi loa e pale aku iā ʻoe mai ka pilikia o ka kidney a me ka thyroid. Hoʻonohonoho ʻo ia i ka hana a nā ʻoihana endocrine a me genitourinary, a hana pū kekahi me ka prophylactic no ka hypertension. Ua ʻike nā ʻepekema ʻepekema no ka hiki ke hoʻohaʻahaʻa i ka cholesterol, hiki i nā apricots maloʻo ke hoʻomaikaʻi i ka hana naʻau.

ʻO nā hua lāʻau maloʻo ke kumu o ka vitamin PP, a i ʻole nā ​​huaʻōlelo ʻē aʻe o ka nicotinic acid, he hopena kūpono ia i ka kukuna kolesterol. Eia kekahi, hoʻoikaika nō hoʻi ia i ka puʻuwai naʻau, e kōkua ana i ka hōʻemi o ka hōʻeha ʻana a i ʻole hōʻeha hōʻeha. Pēlā nō i hoʻonui i ka hemoglobin ka hoʻomaʻemaʻe ʻana, ma muli o ia he hoʻomaʻemaʻe hou o nā kīʻaha koko mai nā kolamu pololi, ʻoiai e hoʻomaikaʻi ana i ke kahe koko i loko o ke kino.

ʻO nā apricots maloʻo i hui pū me ka meli ua manaʻo ʻia kekahi o nā ala e hiki ai ke hoʻohaʻahaʻa i ka cholesterol koko. No ka hoʻomākaukau i kēia lāʻau lapaʻau, pono ʻoe e hoʻāla i ka apricots maloʻo, ka meli, ka lemona, nā kīleʻa a me nā wahi liʻiliʻi o walnuts. Kahi ʻia kēia mea a mālama ʻia i loko o ka pahu i kahi pahu aniani. Lawe i ka lāʻau lapaʻau i ka nui o 1 tbsp. i kahi lā no 30 mau minuke ma mua o ka ʻai ʻana. ʻAʻohe hua contraindications ʻōpala maloʻo me nā ʻōmole. ʻO ka mea wale nō ka loaʻa nā hopena laxative o ka huahana, hōʻike wale ʻia ma ka hihia wale nō ke hōʻino.

Eia kekahi, pono nā kānaka me ka maʻi maʻi, hypotension, a me nā maʻi ulia peptic.

Kāhea a me Kolololi

Loaʻa i nā kīpala ka nui o nā mea kanu i kā lākou hui. I waena o lākou, nā huaora, ka fiber, malic a me ka citric acid, nā minamina momona, ʻo ia hoʻi me ka pectin. ʻOi pinepine ka loaʻa o nā prunes i nā huahana i hoʻolako ʻia no nā wahine hāpai ma muli o nā mea hao kiʻekiʻe. Hoʻohana pū ʻia ka huahana i ka papa o nā poʻe me nā maʻi o ka pūpū, nā ate a me nā mea hono.

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.

Ua hōʻike aku ka cholesterol kiʻekiʻe i ka haʻalele ʻana i ka ʻai ʻana i nā meaʻai he nui. Kūkulu ʻia nā ʻano, ʻoi aku ke hoʻohana ʻia, no ka mea, he hopena kūpono kēia o ke ʻano o nā moku koko, he ʻano maikaʻi loa ia e pale aku ai i nā maʻi cardiovascular ma muli o ka loaʻa ʻana o ka momona kūpono. Kōkua hoʻi nā prunes i ka hoʻokō ʻana i ke koko kiʻekiʻe, ke kaumaha a me ka hoʻohaʻahaʻa i ka hana. Eia kekahi, aia kahi choleretic a me ka hopena diuretic. ʻO kahi hua maikaʻi loa no nā wahine i ka wā menopause.

ʻO ka hopena o ka prunes ma ka kolamu ma ke kino o ke kanaka ka loaʻa ʻana o nā ʻōmole insoluble, no ka mea e pōmaikaʻi ai nā huapalapala pōpilikia i ka waikawa propionic. Ma ka huli ʻana e hoʻohaʻahaʻa i ka cholesterol LDL. Hoʻokumu i nā hoʻokolohua, ua ʻike ʻia ka propionic acid e hōʻemi ana i ka hana o ka nui o ka kolamu ma ka pepeka.

Eia kekahi, hoʻokaʻawale nā ​​unuhi fibers i nā aila bile e hoʻopili ʻia e ka ate, kahi mea hoʻi i hala i loko o ke kino. Wahi a kēia, hoʻomaka ka ate e hoʻonui i ka koleko no ka hoʻokumu ʻana o nā waikawa hou, ʻo ia ka mea ua hoʻemi nui ʻia kāna neʻe ʻana.

ʻAʻole hoʻohana wale ʻo Prunes e hoʻomākaukau i nā kīʻaha like ʻole, akā hoʻohana pānaʻi ʻole ʻole me ke kaʻina ʻana.No ka pale a ho'ēmi i ka nui o ka kolamu ma ke koko, e lawa ia e ʻai i ka 10 mau ʻāpana huaʻai, maʻa mua ʻia i ka pō, i ka lā No laila, ʻaʻole hiki iā ʻoe ke hoʻopiha wale i ka kolikoli, akā e hoʻoponopono pū i ka pilikia me nā maʻi ʻē aʻe he nui.

ʻO ka poʻe me nā maʻi bile a me nā maʻi, a me nā makuahine hānai, pono e hoʻohana i ka akahele me ka hoʻohana ʻana i nā prunes.

Kismis no ke kiʻekiʻe kiʻekiʻe

ʻO kahi hua maloʻo maikaʻi loa kēia e nalowale i kāna mau waiwai pono ma hope o ka hoʻoili ʻana. I kahi kaʻawale, ʻo ka nui o nā waihona amino maikaʻi, nā micro a me nā mea macro e hoʻonui nui. Loaʻa i nā lāʻau maloʻo kahi helu helu nui o nā kāleka. Ma kahi o 100 kcal i ka 100 kal o ka huahana. Loaʻa pū kekahi i nā protein, nā kahe, nā mea hoʻonaninani o ke ake o nā momona a me nā waikawa organik, pākūkū, kalima, hao, magnesium, mau mea momona, etc.

ʻOiai ka mea hiki i nā kīloi ke hoʻonui i ka paona kino ma muli o ke kiko o ka nui o ka nui o ka glucose a me ka fructose, ʻike pinepine ka hua ma ka papa inoa o ka ʻōlelo i hoʻolako ʻia no ka hoʻouka kaua ʻana i ka kolamu nui.

Loaʻa ka hopena o ka hōʻemi ʻana i ka neʻe o ka cholesterol ma ke kino ma muli o nā kīloi ma o ka lawe ʻana i ka huahe nui mai ke kino. ʻO ka ʻai ʻana i nā kīisa i ke puhi ʻana o ka nui o ka kolamu a me ka reabsorption pololei ma loko o ka ate. Eia kekahi, ʻo nā kīloi, e like me ka nui o nā hua maloʻo a pau, i loaʻa ai ka polyphenols, ka hana a ke kumu e kāohi ai i ka nānā ʻana i ka lawe ʻana o ka kolamu. No laila, ʻo ka maikaʻi o nā poʻe e loaʻa ana i nā maʻi cardiovascular e hoʻomaikaʻi nui ʻia.

ʻO kahi lawelawe ʻē aʻe i ka hoʻohana ʻana i nā kīʻai i loko o ka meaʻai, ʻo ka loaʻa ʻana o ka nui o ke kahe, e hoʻokaʻawale i ka hana o nā mea huʻala a me nā mea ʻona ʻē aʻe, a ke kōkua nei nō hoʻi i ka wikiwiki o ka wikiwiki mai ke kino, ʻoiai ke hoʻemi ʻana i ka helu o nā huakini a me ka loaʻa ʻana o ka pilikia me ka gastrointestinal tract.

ʻO ke kolamu o Elevated kahi pilikia koʻikoʻi no ka lehulehu o kēia mau kānaka. ʻO nā hihia i hoʻomaka ʻia e nā maʻi me kēia hopena ke alakaʻi i nā hopena koʻikoʻi loa no ke kino. ʻO ia ke kumu he mea nui loa ʻaʻole ka hoʻomehana wale ʻana i ka pilikia ma mua, akā i ka hoʻohana ʻana i nā mea pale. No laila, ʻokoʻa pono e nānā pono i ka nohona a me ka meaʻai.

Kūkākūkā ʻia nā waiwai waiwai o nā hua maloʻo i ka wikiō ma kēia ʻatikala.

Nā Kiʻi Nōpō Hou Cholesterol

1. ʻO ka umauma moa iʻa ʻia: ʻo ka moa ka iʻa maʻalahi ʻia, ka ʻolika a me nā mea kanu ʻia, hoʻohui ʻia i ka waiū, kau ʻia i loko o kahi pāʻai, hoʻomoʻa ʻia, kālai ʻia i hana ʻia. E lawelawe me nā lāʻau ʻai hou.

2. ʻoki ʻia ka pipi pīkī i loko o nā ʻāpana, ʻā ʻia i loko o ka wai i ka wai a hiki i ka hapalua kuke, hoʻohui i 300 g o nā pīni i ka ʻōpala, nā mea ʻala, a ʻoki ʻia kā ka moa. Ua ʻoki ʻia nā greens hou, hoʻōla ʻia me ka aila oliva, hoʻohui ʻia ka paʻakai i ka ʻono, lawelawe ʻia ka ʻoluʻolu.

ʻAʻole loaʻa kēia mau meaʻai i ka mauʻu māmā, no laila ʻaʻole hiki i nā mea āpau ke ʻae maikaʻi iā ia. ʻOiai ʻo ia ka mea paʻa ʻole, he contraindicated ma ka hapai, lactating, nā mea maʻi me ka maʻi maʻi.

I ke poʻo ʻelemakule a i ʻole ke ʻano maʻalahi o ke ʻano hana, ua hoʻemi nui ʻia ka metabolism.

I kēia mau hihia, ʻaʻole ia e hōʻike ʻia e hoʻokaʻawale loa i nā huahana i loaʻa i ka kolamu, pono wale nō e kaupalena ʻia.

I nā kūlana a pau, ma mua o ka hoʻomaka ʻana i kahi meaʻai, pono ke kūkā o ke kauka.

Pehea e pili ai i nā apricots maloʻo i ka kolamu

ʻO kahi manaʻo kiʻekiʻe o ka kolamu maikaʻiʻole i ke koko he pilikia maoli no ke kanaka. ʻO ka hoʻohemo ʻana o kēia mau hōʻailona mai ka maʻamau 'aneʻi e hoʻopili i ka nui o nā maʻi, ʻoi aku hoʻi i ka atherosclerosis, e kū pinepine ana i nā kūlana weliweli e like me ka hōʻeha ʻana a me ka hōʻeha ʻana.

Mai ka hoʻopaʻa ʻia ʻana o ka pilikia o nā pathologies o ka pūnaehana cardiovascular, pono ʻoe e mālama i ke ʻano kūikawā i kou olakino ponoʻi a ʻike i ka waiwai o kēia pilikia.ʻO ka mea mua, ke kūpaʻa nei ka maikaʻi o kahi kanaka i kāna meaʻai, e kōkua nā kānāwai maʻalahi e pale aku i nā pilikia koʻikoʻi.

ʻO ka pōʻino maʻamau i nā kānaka he mau momona manu a me nā ʻoliʻoli hana, akā hiki ke hoʻololi ʻia ia mau mea momona i nā huahana mea kanu maikaʻi - nā hua aila, nā huaʻai, nā hua maloʻo, ʻo lākou āpau kahi hale kūʻai o nā mea pono e hoʻopili pono ʻia e ke kino kanaka.

Aia i nā melricots maloʻo?

ʻO kaʻoiaʻiʻo, he ʻano nene kēia i hōʻoia ʻia e nā ʻike maoli. ʻO nā apricots maloʻo kahi mea nui i ka meaʻai o ka mea maʻi me ka kolamu kiʻekiʻe.

E loaʻa mai i nā apricots maloʻo ia mau pono keu loa i ke kino o ke kanaka. ʻO lākou ka potassium, calcium, a me beta-carotene. Aia i loko o ka waiwaʻo Ascorbic kahi nui, no ka mea, ʻo ka hua maloʻo ka mea e hiki ke hana ma ke kumu a me kona hoʻohana ʻana, e hiki iā ia ke hana hou i nā mea pono e pono ai.

E pale i ka hua maloʻo ka hoʻomohala ʻana o nā maʻi hypertension, nā maʻi o ka ʻano genitourinary, nā ʻōpū a me nā ate. Hāʻawi ka haʻahaʻa haʻahaʻa haʻahaʻa i ka hoʻohana ʻana i ka huahana no nā mea maʻi obese.

Hoʻopili ʻia nā apricots maloʻo i ka hoʻonui ʻia ʻana o ka manaʻo hoʻopilikia i loko o ka meaʻai, akā pono ʻoe e makaʻala i ke akahele maikaʻi ʻana o nā hua kūpono.

Ka hoʻohana pono ʻana

He mea nui ia e hōʻoia i ka ʻoiaʻiʻo o ka apricot maloʻo he nui o nā waiwai pono e hoʻohālikelike i kahi hua hou.

Aia nā hua i mālama ʻia e ka holoi ʻana i kēia mau mea:

• kalaiula
• hoʻōla
• pākaukau
• hao
• ʻōpala
• iodine
• mau mea momona o nā hui A a me C,
• antioxidants
• nā huaʻōlelo o ka hui PP.

Hoʻolohe Aia ka huahana i ka glucose a me ka fructose i nā koi kiʻekiʻe. ʻO kēia mau mea he puna wai kūlohelohe i hoʻohana ʻia e ka poʻe me ka maʻi maʻi.

Eia nō naʻe, ʻōlelo kekahi mau kauka he hiki i ka mea o ka maʻi ma ke kōpona ke hōʻeha i ka olakino o ka mea maʻi, no laila e ʻai ʻia me ka mālama aka a i ka nui o nā mea.

ʻAʻohe kolamu ma kēia huahana - he mea paʻa i hōʻoia ʻia.

Ke noʻonoʻo nei i ka ʻano kūlohelohe o ka hua maloʻo, pono e haʻi kekahi i kāna waiwai momona.

• kays - hua maloʻo meʻa ʻole nā ​​kahe i loaʻa ka wai,
• ka protein kalapona i ka 100 kalona o ka huahana e like me ke 3.4 g,
• momona momona - ʻaʻole iʻoi aku ma mua o 1 gram,
• nā kālaiʻu - ʻoi aku ma mua o 62 gram.

Pono e hoʻomanaʻo ʻia ua ʻokaʻawale ʻia nā ʻōmala maloʻo mai ka laina o nā hua maloʻo ma muli o ke kaena kaloli kiʻekiʻe, ʻo ia hoʻi ʻo 240 kcal.

ʻO kēia kumulapau ka nui o nā mea kanu o nā mea kanu, kahi me ka kolamu nui o ke koko e pono e hana i ke kumu o ka ʻai kanaka.

Hiki i ka element ke hoʻokū i ke kaʻina o ka hana ʻana i ka meaʻai i loko o ka papa gastrointestinal a kūpono hoʻi i ka hoʻohana ʻana i nā lā meaʻai.

Hoʻolohe ʻO ka poʻe e manaʻo nei aia he kolamu ma nā apricots maloʻo ka hewa hewa.

lipoprotein haʻahaʻa haʻahaʻa ma kēia huahana meaʻai ʻoi ʻole.

ʻAʻole maikaʻi ka ʻai ʻana o ka māhele i nā maʻi wale nō me ka ʻike kiʻekiʻe o ka mea ʻino i ke koko, akā maikaʻi pū kekahi. ʻO ka paʻa ʻana o nā mea pono i nā apricots maloʻo e hiki ai iā ʻoe ke hoʻopiha hou i ka lako o nā huaora e pono ai me ka hoʻopau ʻana i ka 50 mauʻa o kēia huahana i kēlā me kēia lā.

Nui! Pono e hoʻolohe pono i ka mea maoli he huahana kūlohelohe wale nō e hoʻohana no ka hoʻohana ma lalo o nā kūlana maʻamau. Pono ʻoe e noʻonoʻo pono i ke koho o kahi huahana no ka ʻai, no ka mea, he nui nā mea hana hoʻopunipuni e hoʻohana i nā mea kanu, nā ʻano āpau a me nā mea hoʻohui ʻoluʻolu e hoʻonui ai i ka ʻono a hoʻonui i ka ola o ka hale.

Papa o nā manaʻo

• Nā Wānana
• Nā Kumukapuka Hoʻolālā Nui Cholesterol
• Nā huahana huahana Cholesterol
• Hoʻomaʻemaʻe Vascular
• E ʻaina me ka kolamu kiʻekiʻe

Hāʻawi ʻia ka mahele o ka puke 100 mau kolo no ka cholesterol kiʻekiʻe. Maikaʻi, olakino, kūʻiʻo, hoʻōla (Irina Vecherskaya, 2013) hoʻolako ʻia e kā mākou hoa puke - ʻoihana hui.

Nā huahana huahana Cholesterol

Loaʻa ka aila olive i ka nui o ka momona monounsaturated. Hoʻonui i ka hana o ka gallbladder. Inā inu ʻoe i ka aila ʻūleʻa ma luna o kahi ʻōpū i kēlā me kēia lā, a laila ʻaʻole e hoʻopae ʻia nā ʻōpala kolesterol ma nā moku.

ʻO ka aila haʻahaʻa e hoʻoemi ai i ka cholesterol.

Nā laupala. Kuhi ʻia he pono o ke kīpī o ka olakino ololi e loaʻa he 400 g o nā lau ʻai (koe wale ka ʻuala) i kēlā me kēia lā a me ka makahiki. Ma ka liʻiliʻi he ʻoluʻolu hou. Hiki i nā mea ʻai i hiki ke hele i ka kāpeti, nā kāloti, nā beets. Hoʻomaʻemae ʻo Carrot i ke koko, hoʻoneʻe i nā ʻōpū mai ke kino, e hoʻolako i ka resorption o nā māka koko. Pono ʻoe eʻai i 2 mau ʻai ma ka lā. Loaʻa iā Turnip kahi hopena cholesterol-hoʻohaʻahaʻa ikaika. ʻO nā ʻōpala, nā melons a me nā mea kanu squash he mea pono hoʻi: nā kukama, zucchini, zucchini, paukena.

Lawe ka ʻatikala i ka waikawa folic i ke kino, e kōkua i ka hoʻomohala ʻana o nā ʻāpana hou i loko o ke kino.

Mai ka moa moa, pono ʻoe e ʻai i ka pipi a me ka moa (ʻo ka moa a me ka goose ka mea e loaʻa ai ka nui o ka kolamu). Pono e ʻai ʻia nā moa me ka ʻili, no ka mea he nui o ka kolamu a me ka momona.

Mai ka ʻai o ka ʻai, ʻai kekahi i ka veal, ʻōpiopio uʻi ʻole me ka momona momona, ka pipi momona haʻahaʻa, a me ka pīpī.

Nā iʻa a me nā kai iʻa. Pono ka iʻa i ka meaʻai i nā manawa a pau, a me ka momona o ka iʻa, ʻoi aku ka nui o nā mea pono e lawe mai ai. ʻO ka hoʻohana mau ʻana o ka iʻa e ʻae e waiho i ke kolamu ma ka paia o nā moku koko. ʻAʻole pono ke kūʻai ʻia iʻa. ʻOiai ka puana manuahi i loaʻa nā huaora A, B, D, omega-ʻekolu mau momona momona. ʻO nā sardines, sprats, mackerel, salmon, herring - 2-3 lawelawe ma 200-400 g i hoʻokahi pule. Tuna, cod, haddock, flounder - me ke keʻakeʻa ʻole.

ʻO nā lula e lohi i ka hoʻopili ʻana a me ka hoʻohemo ʻana i nā momona. Whai pono i ke kō ʻōmaʻomaʻo i kā lākou hāʻawi ʻana i ke kino i ka ikaika hou. Mālama ʻia nā pī.

ʻO nā hua Citrus ka nui o nā huaora e pale i nā kīʻaha koko. Loaʻa i ka hua waina a me ka lime ka huaora P, e hoʻonui ana i ka hana o ka vitamin C (waikawa ascorbic) a hoʻonui i ka leo vascular.

ʻO Walnuts ke kumu piha o ka vitamina E. Ke hoʻoikaika nei kēia huaʻai i nā paia o nā kīʻaha koko. ʻO nā Walnuts kekahi i ka phospholipids - nā mea e hōʻemi ai i ka kolamu, a me ka setosterol, e hoʻohiolo ana i ka hāʻawi ʻana o ka kolamu i ka digestive tract. I ka lā e pono ai ʻoe e ʻai i nā walnuts 3-4. He mau kālai almond.

Oniki, ke kālai ʻana i ke kaʻa ʻana o ka wā kahiko o nā moku koko, hoʻomaʻemaʻe i ke kino o nā mea lime a me ka momona. Hoʻohana ʻia ka kāleka e pale i nā koko koko. He hoʻohaʻahaʻa ia i ke koko.

Nui nā hua i nā pectin, e hoʻoikaika i nā kīʻaha koko. ʻO nā kinipōpō i loaʻa i ka peel aporo e pale i ka momona o ka ulu ʻana. No ka pale aku, pono ʻoe eʻai i ka 1-2 aʻa i ka lā.

ʻO ka ʻili, ʻo nā cereals he maʻamau, ʻaʻole koke. Ma keʻano holoʻokoʻa, ʻaʻole pono ʻoe e hoʻohana i kekahi mea i loko o nā ʻeke, nā kuʻuna, nā ipu, nā aniani, no ka mea he nui nā huahana e hoʻonui i nā additives a me nā preservatives, nā mea hoʻonaninani, hoʻomaʻemaʻe loa i nā monosodium glutamate, e hana ai i nā palpitations a me ka sweating. E ho'āʻo e kuke i ka paila i ka wai.

Hōʻoiaʻiʻo ʻo Oatmeal e hoʻohaʻahaʻa i ka cholesterol me ka hoʻohana maʻamau, ʻoiai inā he kiʻekiʻe nui ka cholesterol. ʻO ka oatmeal ka nui o ka nui o ka huaora A, nā mea momona B B, ua waiwai i nā protein, nā kalaka, potasiuma, zinc, fluoride, nā wahi i hoʻopaʻa ʻia a me nā waikawa amino. Hoʻomaʻemaʻe maikaʻi ka meaʻai oatemeal i ka kino. Hiki ke loaʻa ka hopena nui loa o ka oatmeal inā ʻoe e ʻai ia ia i ke kakahiaka, ma kahi ʻōpū ʻole.

Pono e ʻai ʻia nā mea kanu, ʻalupulu me nā nui o nā ʻuala, mea kanu.

Nā waiʻaila. Palapala haʻahaʻa inā inu ʻoe iā lākou i ka ʻaina awakea a i ʻole i ka pāʻina. ʻO kahi kīʻaha o ka wai wai, a i ʻole kahi hoʻohui o kaʻaila, e lawa i ka lā.

Hoʻopili mau ʻia nā hua maloʻo maloʻo i loko o ke kino.

ʻO ka palaoa mai ka palaoa wīmū, cereal, pasta mai ka durum palaoa.

Paʻi liʻiliʻi i ka moʻo pākeke, kefir, ka ʻona.

Kukui, ʻōwili.

Nā mea ʻala hua, popsicles.

ʻO nā mea inu pono e inu ai i kaʻaī, ka wai, nā inu inu ʻole. E inu i ka waina ʻulaʻula: hoʻokahi kīʻaha i hoʻokahi lā e hāpai i ke kiʻekiʻe o ka cholesterol "maikaʻi".

Mai ka wā kau e hoʻohana ai i ka pepa, mustard, nā mea ʻono, ka wīwī, lemon, ka ʻona.

Nā hua. Hoʻokomo wale ʻia nā hua he 3 i hoʻokahi pule, me kēlā mau hua manu i hoʻohana ʻia ma ka hoʻomākaukau ʻana i nā huahana ʻē aʻe. ʻAʻole pono e hoʻokaʻawale loa nā hua hua, no ka mea ua loaʻa iā lākou nā mea anticholesterol (lecithin, etc.).

Butteruk. I loko o 2 mau punetēpē me kahi ʻeke o (ʻelua mau lāʻau maupō me ka pata), pono ʻoe e ʻai eʻai no ka mea he nui nā mea kūmole.

Pono nā huahana momona e haʻahaʻa a ʻaʻole momona. E hānai nui ka kolamu ma loko o lākou, ke komo koke i ke kahe koko, no laila ʻo ka hapa nui o nā huahana wai momona me nā momona momona e pono ai i loko o kāu papaʻai. Kāhi ʻaina - 0% a i ʻole 5%, waiū - kahi kiʻekiʻe o 1,5%. Ma ka like like, nā huahana waiū a pau: ʻo kafir ka mea ʻelua 1% a momona ʻole.

ʻEslelo E hāʻawi i ka makemake i nā lewa me kahi momona momona ma kahi o 30% - Suluguni, Adyghe, Ossetian, Brynza, Poshekhonsky, Baltic cheeses.

Roti palaoa palaoa.

Nā iʻa iʻa ʻia i nā aila waiila.

Kahuhewa, nā ʻalā, nā pahu.

Lean varieties o nā pipi, hipa, ham, ate.

Lī ʻia, ʻāpala ʻia.

Maʻaeʻole, nā kuʻi, nā kuʻi, ka ʻikikini me nā momona momona.

Nuts: nā pīpī, pistachios, hazelnuts.

ʻAkohola ua inu, nā mea ʻala.

Soti sele, haʻahaʻa-calorie mayonnaise, ketchup.

ʻIliola ʻO nā ʻūlū o ka wā me ka ʻōmakai, kefir, nāʻaila momona haʻahaʻa.

Hōʻeha pasta, nā pōpoki keke, nā pōpoki, ka moni premium, nā huki, ka puʻu, margarine paʻakikī, ka lard, ka aila hau, nā puddings, nā pōpō, nā ʻōhua, nā mea ʻala.

ʻO nā huahana momona momona, ka ʻiʻo ʻulaʻula (puaʻa a me ka puaʻa), margarine.

Mai ka lau ʻala, ʻaʻole hiki iā ʻoe ke ʻai i ka ʻōpala, nā ʻōpala, ke ʻā, ka kima.

ʻO ka mako pipi, ka mea i hana ʻia mai nā ʻano palaoa palupalu.

Ka waiū piha, nā momona momona nā huahana a me nā keke.

ʻO nā hua iʻa ma nā momona holoholona a i ʻole margarines paʻakikī.

ʻŌpala i ka wai ʻai.

ʻO nā iʻa iʻa i nā holoholona, ​​nā mea kanu paʻa ʻole a ʻole nā ​​kumuʻai ʻike.

Kapaa, ʻuha, ʻaʻale.

ʻO ka ʻolua, ka ʻiʻo momona, makika, kuʻuna, hakakā, sausages, pastes.

ʻO ka pipi, ka momona momona, ka lard, nā margarine paʻakikī.

ʻO nā ʻuala, ʻo nā mea ʻai i kulu ʻia i nā holoholona a i ʻole nā ​​mea momona i ʻike ʻia, nā pōkā, nā Palani Palani.

Hoʻomoʻa, ʻaihoa, kaʻaila, kaʻaila, ka pōkeke i nā momona holoholona.

Kukulu, paakai.

Kofe, inu meaʻai palaka me kaʻaila.

Ka wa hona, mayonnaise, sour cream, paʻakai, ʻamiʻala.

Hoʻopuka ʻia Cholesterol

ʻĀpana E. He antioxidant ikaika loa. Ke manaʻoʻiʻo ʻia nei hoʻi e pale i ka luku ʻana o ka LDL cholesterol a no laila ke pale nei i ka hoʻokumu ʻia ʻana o ka pāpaʻi momona. Ua hōʻike nā noiʻi e lawe ana i ka poʻe i lawe i ka vitamin E i kahi hōʻemi o ka maʻi naʻau.

ʻO nā Omega ʻekolu huehue. Hoʻokomo ʻia ma ka aila ʻona. Ua hōʻike ʻia lākou i ka pale i ka pale ʻana, pale i nā nahu koko, a me ka haʻahaʻa triglycerides. Ke kōkua nei kēia mau mea a pau e hōʻemi i ka pilikia o ka atherosclerosis. Hiki ke hoʻopau i ka Omega-ʻekolu i ke ʻano o nā mea hoʻohui a i loaʻa paha mai nā huahana kūlohelohe: flaxseed, rapeseed a me ka hinu primrose.

Kāpepapa ʻala. ʻO ke kīpē kīpē me nā pūhui e pale ai i ka loaʻa ʻana o ka atherosclerosis. ʻO kēia mau phytochemical (aiʻole polyphenols) e hoʻomaikaʻi i ka hana lipid metabolism a hoʻohaʻahaʻa i ka cholesterol. Eia kekahi, ʻo lākou he antioxidants.

Kahiki. Ua hōʻike ʻia ma o kā ke kāleka i loaʻa nā mea ʻokoʻa koko, ke ʻae nei i ka pale ʻana o nā clots i nā lāʻau. Eia kekahi, ua hōʻike ʻia ma ka hoʻohaʻahaʻa i ka cholesterol. Kūkulu ʻia ka ʻōmato maloʻo.

Soy protein Kōkua i ka haʻahaʻa haʻahaʻa ma o ka hoʻonui ʻana i ka mea huna o nā moʻo bile.

Genistein hana pū kekahi i ke kuleana nui i ka pale ʻana i ka paʻakuiʻi o ka kolamu LDL, no ka mea he mau mea antioxidant.

ʻO ka waikawa Nicotinic (huaora B3). ʻO kāna hana nui, ʻo ka hoʻowalewale i nā waikawa momona i loko o nā kiko kino āpau. E kōkua ana kēia i ka hōʻemi o ka nui o nā triglycerides i hoʻohālikelike ʻia, nā mea e kōkua ai e hoʻohaʻahaʻa i ka LDL. Hiki ke hoʻonui ʻia nā pae HDL a 30% paha, e hana maikaʻi ana i ka acid nicotinic.

Nā Palapala Kahiki, Vitamin B12 a me nā Huaora B6. ʻIke ʻia he mau haʻahaʻa haʻahaʻa o B12 a me B6, ke alakaʻi nei i ka hoʻonui ʻana i nā pae homocystin, e hoʻopilikia kino i ka hana o ka puʻuwai. Hoʻonui nui kēia i ka pilikia o ka hoʻomohala ʻana i ka atherosclerosis a me ka maʻi naʻau coronary.

ʻAina kakahiaka: e hoʻomākaukau i ka omelet me ka ʻiʻo, (140 grama), kanikui kalō, kaʻaila me ka waiū (haʻahaʻa haʻahaʻa).

Kakahiaka kakahiaka 2: huapalapala kelp.

ʻAina awakea: ka palaoa cereal (bio me nā lau ʻai, me ka hoʻohui o ka aila ʻaila, nā ʻōpala kihapiha, kahi pālato ʻaoʻao lau.

Nā pō awakea: ninini i nā māla rose i loko o kahi thermos, (200 ml o ka decoction), soy bun (50 g).

ʻAina pāʻina hua pilaf, iʻa iʻa ʻia, ʻūa me ka waiū.

I ka po: kefir (200 ml).

ʻAina kakahiaka: E hoʻolapalapa i ka paila iʻa ʻia, kī.

Kakahiaka kakahiaka 2: hoʻokahi ʻāpana.

ʻAina awakea: bale (mau) me nā hua ʻai a me nā aila,

ʻO nā kīʻī iʻa a iʻa ka ʻiʻo paha, ka mea kanu ʻai (kāloti), compote.

Nā pō awakea: ka hānai ʻāpala.

ʻAina pāʻina ʻoki ʻia i nā lau ʻuala i loko o kahi māka, kauwela me ka aila ʻaila. Nā iʻa paʻa me ka palaoa. Koti. Kāpē

I ka po: he aniani o kefir.

ʻAina kakahiaka: omelet protine me ka waiū, ka pata a me ka waiū momona, a i ʻole ka oatmeal me ka waiū a me ka pata, huila huina me nā mea kanu, kī a i ʻole ka wai me ka waiū.

Kakahiaka kakahiaka 2: e pāhola i ke kīʻaha ʻaina me kahi kōpī liʻiliʻi, e hoʻohui i kahi ʻākala, kahi aniani o ka lemona o ka nui maʻa.

ʻAina awakea: Hoʻomoʻa mākou i nā mea palaʻai mai ka ʻuala, kāpala, kāloti a me nā tōmato. Hoʻomoʻa ʻia ka ʻiʻo a lawelawe me ka pāʻai. Nā lāʻau nui.

ʻAina pāʻina ʻŌpena, ʻaina keʻokeʻo, gula, nā hua hou, ka inu rosehip. Hoʻokomo ʻia me ka iʻa (zander), pilaf me nā hua maloʻo, kaʻaila.

I ka po: ke aniani o ka kopa.

ʻO nā huahana e hoʻolako i nā pili koko a me ka puʻuwai

He mea maikaʻi loa ka meli no ka ʻōnaehana cardiovascular, hoʻomaikaʻi i ka hana cardiac, hoʻoulu i ka kahe koko, hoʻomaikaʻi i nā kaʻina metabola a kōkua i ke kūmole i nā kikoo me ka oxygen. ʻO ia ke kumu e hoʻopuka ai i ka meli i kāu meaʻaiʻai i kēlā me kēia lā, hiki ke hoʻopau ʻia 50 g i kēlā me kēia lā i hoʻokahi hola ma mua a ma hope o ka ʻaina.

Hoʻokumu i ka propolis e hoʻomaikaʻi i ka hele ʻana i ke koko, kahe o ke koko a me ka mea e hoʻoikaika ikaika ai: kāwili i nā kulu 25 o ka propolis tincture me kahi hapa hapaha o ka waiū mahana, e ʻālana iā ia ʻekolu mau manawa i ka hapalua hola i mua o ka pāʻina.

Ma ke kumu o ka waiū o ka makuahine e hoʻomaʻemaʻe i nā moku koko a hoʻōho i ka hana naʻau: e kāwili i ke aniani aliʻi hou me ka meli maoli o ka buckwheat (1: 10 ratio), e lawe i ʻekolu kīpē

Ma ke kumu o ka meli a me ka wai polū i kūʻē i ka atherosclerosis vascular: hui i ka meli linden kūlohelohe me ka wai lobis (ma kahi o 1: 1 pae), e lawe i hoʻokahi papa i 3-4 mau lā i hoʻokahi mahina.

E hoʻolaʻa i nā kaʻina metabolic: i kēlā me kēia lā ma hope o ke ala ʻana, inu i kahi aniani o ka wai inu ʻokoʻa me ka hoʻohui o kahi ʻāpana o ka lemona a me kahi tī o ka meli.

Nā hopena ma ke kino o ke kanaka

Pono e hoʻomaopopo he pono wale o nā apricots maloʻo i hoʻohaʻahaʻa i ka kolamu ma muli o ke kiʻekiʻe o ka nikotinic a me ka ascorbic waikawa - nā mea kumu nui nā kumu o nā lipoproteins low low.

Ma waena o nā hiʻohiʻona maikaʻi o ka apricot i maloʻo me ka ʻole o ka momona, aia nō hoʻi kekahi:

• ka hiki i ka hoʻopau ʻana i nā hōʻeha
• ka hoʻokumu ʻana o ke kahe i loko o ke kino,
• ka hoʻonui ʻana i nā hana hana kino,
• kāpae i ka hoʻokuʻu ʻia o nā pili koko,
• hoʻoikaika i ka huhū naʻau
• hoʻonui i ka ʻike o ka hemoglobin i ke koko,
• ma muli o ke kiko o ka huaora A e hāʻawi ai i ka haʻalele o kolamu,
• hōʻoluʻolu i nā kahe koko mai nā maʻi koko atherosclerotic,
• hōʻemi i ka hoʻoliʻiliʻi ʻana o ke kolamu.

ʻO ka hua waiū, ʻaʻole e like me ka momona, hiki ke hoʻopau ʻia e ka maʻi maʻi a me ka poʻe. ʻokiʻoki.

Hoʻolohe Ma muli o nā kikoʻi magnesium, hāʻawi ka pēpē i ka hopena maikaʻi i ke kino o ke kanaka me ka hypertension. Ua hōʻoia ʻia ka ʻai ʻana o nā apricots maloʻo i ka palalupulu i ke koikoi malignant, he hopena maikaʻi ma ke ʻano o ka ʻili o ka ʻili, ka lauoho a me nā kui, hoʻomaikaʻi i ko lākou ʻano.

Pono e nānā pono i ka hoʻohana ʻia ʻana o ka hua maloʻo, ʻo ia hoʻi, i ka wā hoʻoilo-hoʻoilo, no ka mea eia kēia manawa ua nele ke kino o nā kāne i nā huaora. ʻAʻole pono e hoʻopau i ka hua i nā nui, 5-6 mau hua i kēlā me kēia lā i lawa.

Hiki iā ʻoe ke hoʻomākaukau i nā decoction olakino o nā hua maloʻo me ka hoʻohui o nā apricots maloʻo, e kōkua nō hoʻi lākou i ka hoʻokaʻawale ʻana i nā cholesterol maikaʻi ʻole a hāʻawi i ka pale ʻana o ka atherosclerosis.

He mea maikaʻi e hoʻopau i ka palu ʻana o nā hua maloʻo me ka meli me ka hoʻohui o nā ʻūhua a me nā nati āpau o nā ʻano like ʻole.

Hoʻolohe He mau mea hemo a me nā huahana beekeeping, no laila pono ʻoe e hoʻopau iā lākou.

ʻO kēia hōʻiliʻili ke kī nui i ke olakino maikaʻi a ke pale nui nei i ka maʻi i ka manawa maikaʻi ʻino.

ʻO ka mea ʻoi ke kolamu ma nā apricots maloo ʻaʻole ia i hōʻoia ʻia, ʻo ia hoʻi, loaʻa kahi pōmaikaʻi mai ke kumuhana no kēia mau kuhi ʻana i ke kino.

Mai poina e pili ana i nā pilikia o nā hopena alaka i ka hua maloʻo me ka hoʻohana lōʻihi.

Loaʻa nā pono o kekahi meaʻai me ka ʻai liʻiliʻi, ka ʻai ʻana i nā nui e hiki ke hoʻopōʻino i ke kino.

Ka hopena ma luna o ka Cholesterol

Loaʻa ka hua ʻōpī maloʻo i ka vitamina A

ʻO nā apricots maloʻo me ka kolamu kiʻekiʻe e kōkua i ka hoʻoponopono maʻamau i kēia hōʻailona. He hopena maikaʻi ka hua maloʻo ma nā paia o nā moku koko, pale i ka huki ʻana o nā moku koko e nā kīwaha koko a i ʻole nā ​​kīwaha.

Loaʻa kēia hopena ma muli o ka mea i loaʻa i ka apricot maloʻo ka nui o ka pāhare pālolo. Kākoʻo kēia mineral i ka leo maʻamau o nā paia o nā kīʻaha koko.

Ma muli o ka atherosclerosis, piʻi maila ka ulu ʻana o ka puʻuwai a me ka hōʻeha. ʻO ka pane ʻana o nā apricots maloʻo e kōkua i ka hāʻawi ʻana i ke koko me nā mea pono e pono ai, ka oxygen, a pale i ka hoʻokumu ʻana o nā pli atherosclerotic.

E pale aku i ka hoʻonui ʻana i ka cholesterol koko, ua ʻōlelo ʻia e hoʻohana i nā ʻano hua maloʻo acidic. ʻO lākou ka nui o nā nicotinic a me ascorbic acid, ʻo ia kekahi o nā mea nui o nā ʻōpū maikaʻi.

ʻO ka Vitamin A, kahi i loaʻa i nā apricots maloʻo, e kōkua i ka hoʻomaikaʻi ʻana i nā hana o ke keiki. Ma muli o kēia, ua hoʻopau ʻia ka cholesterol mai ke kino i nā manawa he nui ka wikiwiki.

Pehea e hoʻohana ai?

E hoʻolaʻa i ke ʻano o ka kolamu ma ke koko, hiki iā ʻoe ke hoʻohana pono iā ia i kēlā me kēia lā i kona ʻano maʻamau a i ʻole ke hoʻohui ʻia ʻana i nā kīʻaha. ʻEleʻa ka ʻōpala 6 mau hua maloʻo i kēlā me kēia lā no ka hāʻawi ʻia ʻana o nā minamina a me nā minela.

Hiki iā ʻoe ke kuke i ka pā palekana me ka kolamu. No ka hana ʻana i kēia, ʻae i ka apricots maloʻo i pā ʻana i kahi ʻāpana loea, hoʻohui i kahi meli liʻiliʻi. ʻO ka hua hopena e ʻai ʻia i kēlā me kēia lā i 2 mau manawa no hoʻokahi mahina. Ma hope o kēlā, hoʻomaha i nā wiki 2-3 a e kau hou i ka papa. Inā makemake ʻia, nā ʻāpana a me nā prunes e hoʻolako ʻia i kēia pākani e hoʻonui i ka hopena maikaʻi.

Hoʻohana nui ʻia no nā kiʻekiʻe kiʻekiʻe o nā lipid kino ma ke koko a hoʻohuihui ʻia e pili ana i nā apricots maloʻo. E kōkua kēia inu ʻokoʻa ʻaʻole e hoʻohālikelike i ka pae o ka kolamu, akā kākoʻo nō hoʻi i ka hana o ke ʻano ke kūlohelohe, e hōʻoluʻolu ai i ke kaumaha o ke kino.