He aha hiki ke ʻai ʻia me ka cholesterol kiʻekiʻe?

ʻO ka Cholesterol he pūhui pono no kēlā me kēia kanaka. Nui nā hewa i ka manaʻo ʻana o ka liʻiliʻi ʻoi aku, ʻoi aku ka maikaʻi. Aia kekahi mau helu e hōʻike ana i kahi palaki a i ʻole kipi paha i kāna i loko o ke koko. No nā kāne o kēlā me kēia ʻano like ʻole o kēia mau ʻōuli. ʻO ka poʻe i loaʻa kekahi mau mea maʻamau, makemake lākou e ʻike i nā mea e ʻai ʻole ai me ka cholesterol kiʻekiʻe.

Nā huahana kūʻai a hāʻawi ʻia

ʻO nā meaʻai wikiwiki, ka niu, ka margarine, kaʻaila wai momona me ka momona momona o ka momona, a ʻo ka pata ka mea i hoʻopaʻa ʻia i ka papa inoa o nā meaʻai i pāpā ʻia no ka kolamu kiʻekiʻe. ʻAʻole hiki iā ʻoe ke ʻai i ka ʻale a me nā aila.

ʻO nā ʻano mea ʻona, ʻaʻole pono e ʻai i nā pato a me ka puaʻa. Hoʻolālā ʻia ʻo Salo. Maiʻai i nā mea ʻai me ka kalupa ʻaʻai. Pono ke kīʻaha Shrimp e haʻalele i ka meaʻai. E huli pololei i ka mea ʻai ma ke ʻano o ka papa ʻaina. He maikaʻi maikaʻi e ʻai i nā meaʻai a me nā hua. ʻOi aku ka maikaʻi ma ka hana i kahi lāʻai i ka lā.

Eia naʻe, me ka hoʻonui ʻana o ke koko i ka wahine a me nā kāne, hiki iā ʻoe ke hoʻopau i ka nui o nā meaʻai. He aha kāu e ʻai ai:

ʻAʻole ʻae ʻia kēia huahana e hoʻohana no ka hoʻohana ʻana ma kahi kiʻekiʻe, akā e hōʻemi hoʻi i kona kiʻekiʻe. Hoʻokomo pū lākou me ka iʻa momona, nā ʻano ʻano ʻona kai piha, ka ʻaila ʻoliva. Pono ʻoe eʻai i nā ʻalemona a me nā pistachios. E kōkua kekahi mea kaukaʻiʻike iā ʻoe i ka mea āu e ʻai ʻole ai a e ʻae ʻia.

ʻO nā Huaʻai a me nā Waiʻona

Nui ka ʻai i ka waiū? Hiki ke hoʻopau ʻia kēia huahana inā he momona momona ia o lalo o ka 3%. ʻOi aku ka maikaʻi ke inu i ka kefir 1%. He kūpono ka waiū waiū. ʻO nā yoghurts, ʻo nā mea wale nō i loaʻa ka waiū a me ka sourdough wale nō e hoʻopau. He mea kūpono ke ʻike i kahi e hiki ai ke ʻaina ke ʻai me ka cholesterol kiʻekiʻe, a eia nō hoʻi - he mea hiki ke inu i ka waiū kao?

Hiki ke hoʻopau ʻia ka curd 9% inā homemade ia. Eia kekahi, pono e mākaukau i kahi ʻano kūikawā. Hoʻokuʻu ʻia ka ʻikala, a ʻo ia wale nō ka mea i hoʻohui ʻia ka mea huū. ʻO ka kuke cream a me ka mea hoʻōla mai pono e haʻalele i ka meaʻai. Akā ʻo ka ʻōlea home i ka momona momona a hiki i 4% hiki ke hoʻopau palekana. Pau ka waiū kuhi i ka maka maka, akā i ka paukū, nānā ana i ka meaʻaiʻaiʻai.

ʻAi ʻia ka ʻōpū, e like me ka Bacon. ʻO nā ʻano mea ʻai, ua hōʻike ʻia nā ʻiʻo keleti wale nō. ʻOi aku hiki iā ʻoe keʻai i ka palaoa a iʻa ʻia paha i ka moa. ^ E Ha yM. ʻO ka nui ka nui o nā kolamu maikaʻi ʻole ma ke kino o ka manu. No laila, pono e lawe aku i mua o ka kuke ʻana.

He manu e loaʻa ana i ka momona momona, no ka laʻana, ʻo ka ʻio, ʻaʻole pono ke ʻai. Eia naʻe, hiki iā ʻoe ke lawe i ka ʻiʻo. Hoʻokuʻu ʻia ka ʻili ma mua o ka kuke ʻana. ʻAʻohe nui o ka kolamu ma ka ate moa e pāpā ʻia. Eia naʻe, he mea nui e noʻonoʻo i ke ʻano kuke, no ka mea ʻaʻole e hoʻohui i nā momona "nui".

ʻAʻole i aʻo ʻia ka papa hana. Palekana ʻia nā pale a me nā poli. ʻO ka momona moa ka moʻo moa, akā naʻe, he liʻiliʻi ka kolamu, no laila e hiki ke hoʻopau ʻia me ka hōʻeha ʻole i ka mea palena ʻole. Pono ka waiho ʻana o ka ate ma ka meaʻai.

Nui! Ke papa ʻia nei ʻo Barbecue, ʻoiai inā hana ʻia mai ka moa.

Manaʻo ka poʻe he nui me ka cholesterol kiʻekiʻe, maikaʻi ke ʻai i nā iʻa a me nā kai ʻē aʻe. Ua pau kēia i ka hōʻoia, me kekahi uku. Hiki iāʻoe ke noʻonoʻo i ke ʻano o ka iʻa āu e ʻai ai a ʻai me ka cholesterol kiʻekiʻe, a me ka mea e ʻai ʻia me ka mea aʻoaʻo. Pahu aku a paakai ka paakai i hiki ke hana hou aku.. ^ E Ha yM. Hoʻololi pū ka meaʻai paʻauli i ka hui like ʻole. ʻOi aku ka caviar maikaʻi ʻole i ka ʻai.

He maikaʻi maikaʻi e ʻai i ka iʻa me ka cholesterol kiʻekiʻe inā kālua ʻia i loko o ka foil a i hoʻolapalapa ʻia. ʻAi ʻia nā lāʻau ʻili a me nā sushi no ka hoʻohana ʻana. Akā ʻaʻole pili kēia palena i ka lawehala. Hiki ke hoʻopau ʻia i kekahi nui.

ʻO ka berena laeka kiʻekiʻe loa. Nui nā kaloli ma nā huahana confectionery. Me ke kolikoli kiʻekiʻe, ke koho wale ʻia nā mea kanu a me ke olakino. Hoʻo ia ka palaoa palaoa, momona i ka huaora A, B a me K.

Me ka hoʻohana ʻana o ia mau huahana, hoʻomaikaʻi ka hana i ka ʻawa, hoʻopau ʻia nā toxins mai ke kino. Me kāna hana maʻamau i ka gastrointestinal tract, hāʻawi ʻia ke kumukūʻai kūpono o ka fiber.

ʻO ka palaoa Bio kahi kumu waiwai ʻē aʻe o ka momona. Ua kālai ʻia me nā hua manu, nā palaka o ka mea kanu a me ka hoʻomaka ʻana holoholona. Hana ʻia me nā sourdough kūlohelohe.

ʻAʻohe o ia berena i ka kolamu. Hana ʻia ia mai ka palaoa haʻahaʻa haʻahaʻa, ʻaʻole ia e hoʻonā i ka fermentation i loko o ka wahī.

Nā mea kanu a me nā hua

ʻO nā huahana e hoʻohaʻahaʻa i ke kolamu koko ke loaʻa i nā mea loaʻa i ke ʻano o kā lākou hui. ʻO kekahi mau lauʻai he waiwai i ka momona, polyphenols a me nā huaora. Hoʻomaikaʻi kēia mau mea i ka momona o ka momona a hiki ke hoʻohaʻahaʻa i ka kolesterol maikaʻi ʻole.

E ʻai a ʻai i nā hua ʻai e like me ka mea i kau ʻia e ka mea noholā.

Hoʻokomo ʻia nā mea kanu:

ʻO ka hoʻohana ʻana i nā ʻuala, zucchini, nā turnips e kōkua i ka hōʻemi ʻana i nā helu koko.

He maikaʻi maikaʻi eʻai i nā hua me ka pectin. Hoʻopili kēia me nā huaʻalā, nā pears, nā plums. Manila ʻia e ʻai i nā persimmons, tangerines a me nā ʻoni, ʻohi kelepona. Hiki ke hoʻopau i nā huaʻa i nā hoʻomaʻamaʻa kolamu i nā pae kiʻekiʻe. He mea kūpono e ʻai i ka maiʻa - lawe lākou i nā toxins a hoʻomaʻamaʻa i ka metabolism wai.

Hiki paha ke ʻai i ka solo

Hoʻomaopopo ʻia ka kinokona no nā poʻe me ka cholesterol kiʻekiʻe. Eia nō naʻe, ua manaʻo ʻia i kekahi mau kūlana:

ʻO kaʻeleʻeleʻeleʻele wale nō ka palekana. ʻAʻole hiki i kēia huahana ke hoʻonui i ka kolamu. ʻO kāna helu o kēlā me kēia lā he 50 g i kēlā me kēia lā.
ʻAʻohe kumu ʻē aʻe o ka chocolate. Pono nā pōpō waiū i nā pilikia.
ʻAʻole loaʻa i ka hopena keʻokeʻo ka hopena maikaʻi. ʻAʻole ia he koko, a me nā mea momona a me nā huahana waiū wale nō.
ʻO ke kumukūʻai o ke kola, kahi nui o nā kakalā, he kiʻekiʻe loa. Eia naʻe, kōkua nā huahana i ka hoʻomau ʻia o nā pae kolala kiʻekiʻe.

Inā ʻoe e noʻonoʻo i ia mau subtleties o ka ʻai kalapona, hiki iā ʻoe ke leʻaleʻa iā ʻoe iho me ka ʻoluʻolu i ke ʻano maʻamau.

ʻO ke kumu ke kumu o ka hapanui o ke gula. Akā, ʻo ka kumu o ka cholesterol i loko o ia mau mea momona nā holoholona. ʻO nā palaka kai, meringues a me nā ʻōwili i loaʻa nā hua a me nā kinikini e hiki ai ke hoʻonui i ka nui o ka pūnāwai maikaʻi. ʻO ka momona a me ka kolamu kahi kumuhana kūkākūkā e kūkākūkā mau pono e pono e noʻonoʻo pono i nā kikoʻī.

He aha nā mea momona aʻu e ʻai ai:

E hoʻopiʻi nā huahana huahana i nā niho momona. ʻO ka ʻōmaʻomaʻo, no ka ʻona, ka hau aila, he huahana ʻāpono.

ʻAne, inu a me ka waiʻona

Hōʻike ʻia ke kolepa Elevated ma kēlā me kēia ʻelima kanaka ma luna o 40 mau makahiki. No ka manawa lōʻihi, ʻaʻole pili ke ʻano o ka maikaʻi o ka hōʻola kino o nā momona momona. Eia naʻe, ma muli o ka hopena, hiki iā lākou ke hōʻeha i nā maʻi cardiovascular.

ʻO ka inu ʻawaʻī he ala maʻamau ia e hoʻomaʻamaʻa ai i ka cholesterol. ʻAʻole hiki ke hoʻopale i nā mea ʻala maikaʻi e hoʻohemo i kou makewai, akā, e hoʻopihapiha i ke kino me nā miner e pono ai a me nā huaora.

He nui nā hopena maikaʻi o nā wai:

ʻO nā mea kanu meaʻai a me nā huaʻai he nui nā mea olakino. No ka laʻana, 200 ml o ka wai meli ua loaʻa i nā mea he nui o ka trace a me nā huaora e like me nāʻaila 2-3.
ʻAʻole loaʻa i ka waiʻona ka pona. Hoʻonui kēia i kā lākou digestible e ke kino.
Me ka hoʻohana pono ʻana i nā wai momona, nā kaʻina loina metabolic i ke kino ka wikiwiki, a ʻoi aku ka maikaʻi o nā huahana hōʻino.

Hōʻike ʻia e hoʻohana i nā wai momona hou o nā maiʻa, nā māla, nā hua waina, nā hua waina. Akā, me ka hana nui o lākou, hana ʻino ke kino i kekahi.

Hoʻomaopopo ʻia e hōʻemi i ka nui o nā wai inu ʻona i ʻelua i kēlā me kēia lā no ka kāne a hoʻokahi no ka wahine. ʻOiai he ʻokoʻa nā mea ʻona ʻokoʻa, hiki paha i ka nui o nā lawelawe ke ʻano. E noʻonoʻo pono ʻoe i nā ʻano mea (ʻo ka nui o kāu inu ai i kēlā lā i kēia lā):

350 ml o ka pia.
150 ml o ka waina.
40 ml o ka waiū 8% a 30 ml o ka waiʻona maʻemaʻe.

I ka wā e inu ai i ka waiʻona, ʻaʻole e emi ka nui o ka cholesterol maikaʻi, akā hiki ke piʻi aʻe ka nui o ka cholesterol maikaʻi. Me ka hana ʻino ʻana o ka waiʻona, ka puʻuwai, a me ka ʻāʻīwī.

ʻO ke kolikoli o kēlā me kēia lā, hilinaʻi i ka makahiki

ʻO ka hoʻokomo ʻana o ka cholesterol i kēlā me kēia lā ʻaʻole pono e hoʻonui i ka 500 milligrams. ʻO ka māka kūpono ʻo 300 mg. No ka hoʻoholo ʻana i ko lākou pae, hāʻawi lākou i kahi hōʻike koko biochemical.

No kēia kumuhana, ʻike ʻia ka PTI (protrobin index). Me ka "pohala" koko, hiki i ke kanaka ke hoʻomohala i kahi maʻi cardiovascular. E haʻalele i kēlā hopena he kōkua i ka hahai ʻana i kahi meaʻai a me ka lawe ʻana i nā lāʻau lapaʻau i kauoha ʻia e ke kauka.

Ehia ka ʻai e hoʻopau ai i kēlā me kēia lā i kēlā me kēia hiʻohiʻona o ke kino o kēlā me kēia kanaka. He kūlana koʻikoʻi ke ʻano o ka meaʻai i ka mālama ʻana i ke olakino. I loko o ka meaʻai ka mea e pono ai ka nui o nā huina o ka paina a me nā huaora.

Paʻaʻai a me ka papa kuhikuhi kokoke i ka hebedoma

Me ka haʻalulu kiʻekiʻe, ua paipai ʻia e hahai i kahi papaʻai. Eia nō naʻe, hiki i ke kīnā ke ʻokoʻa a ʻono loa. Pono ka hoʻolālā ʻana i ka meaʻai i loko o kahi e ʻike ʻole ai ke kanaka i nā ʻano ʻoluʻolu ʻole e nānā ana i kahi hoʻolālā meaʻai. He kīʻai me ka kolamu nui a ka wahine ma hope o 50 mau makahiki no ka 5 a 7 paha lā he mea mālamaʻai, akā hiki iā ʻoe ke ʻike i nā hoʻolālāʻai momona. ʻO nā palena wale nō nā huahana ʻino.

Nā papa kuhikuhi no ka cholesterol kiʻekiʻe:

1 lā I ka ʻaina kakahiaka, e ʻai i ka māka meaʻai a inu i ka wai ʻala. No kaʻaina awakea, e hoʻomākaukau i 2 mau kīʻaha berena a me nā mea i kāhi ʻia me ka hoʻemi ʻana o ka momona. Hiki iā ʻoe ke ʻai i ka 300 g o ka moa kuke me ka laiki. Hoʻohana ʻia ka borsch haʻahaʻa haʻahaʻa no ka ʻaina awakea.
2 lā. No kaʻaina kakahiaka, nā lāʻau ʻala. No kaʻaina awakea, raiki me ka moa. I ka ʻaina pāʻina, e ʻai i ka 200 g o ka pīpī i loko o ka wai haʻahaʻa haʻahaʻa.
3 lā. I ke kakahiaka, e ʻai i ka ʻulala huʻu a me nā hua ʻili. No kaʻaina awakea, e hoʻomākaukau i ka ʻai o nā mea ʻai. No ka ʻaina ʻaina, e hana i ka iʻa iʻa ʻia.
4 lā. No ka ʻaina kakahiaka, e ʻai i ka pī, no ka moa ʻaina awakea me nā mea ʻai ʻai, a no ka ʻaina ʻaina - ʻai ʻia nā meaʻai i loko o ka umu.
5 lā. I ke kakahiaka, inu i wai kala, hoʻomākaukau i ka kalo moa no ka ʻaina awakea. I ke ahiahi, ʻai i kahi hua manu a me kahi hua ʻai huala.

Inā ʻoe e hahai i kēia papaʻaina i hoʻohaʻahaʻa i ka kolesterol, ʻaʻole e hoʻonui kēia ʻōkuhi. ʻOi aku ka maikaʻi ke hoʻonohonoho i kāu papaʻaina me kahi meaʻaiʻai akamai. ʻO kaʻai me nā kolamu kiʻekiʻe i nā kāne, e noʻonoʻo ka papa hana no ka hebedoma i nā ʻano o ke kino a me ka nohona. ʻO ka nui o nā kolamu maikaʻi ʻole, aia i loaʻa i nā meaʻai i nā ʻiʻo holoholona, e like me ka palpatia i nā ʻiʻo palaoa, hiki ke hoʻopilikia i nā pilikia olakino. Pono hoʻi ka cholesterol maikaʻi i ke pae kiʻekiʻe.

Pehea e hoʻohaʻahaʻa ai i ka cholesterol. Meaʻai no ka hoʻohaʻahaʻa i ka cholesterol.

Papa papa ʻaina kolamu kiʻekiʻe papa ʻaina

ʻO ke kānāwai nui o ka hānai therapeutic me ke kolamu nui ka hoʻemi ʻana i ka meaʻai o nā holoholona holoholona i loko o ka papaʻai o kēlā me kēia lā.

ʻO kahi papa inoa o nā meaʻai e hiki ʻole ke ʻai ʻia me ka cholesterol:

ʻO nā huahana momona momona, e like me kaʻaila kawa a me kaʻaila,
ʻO ka lauʻaola
Hōʻalo ʻia ka ʻai (ʻōpū, ate, ʻōpū, ʻōpū, ʻōlelo)
Margarine
Honu hua honu
Roti keʻokeʻo
Hoʻomoana, ʻaū, confectionery, keʻokeʻo a me ka waiū kalo,
Nā meaʻai i loaʻa ka gelatin
ʻIliola
Na inu ʻawa a me nā inu ʻawaʻawa.

ʻAʻole hiki iā ʻoe ke ʻai i ka meaʻai i ʻai ʻia e momona maikaʻi ʻia me ka ʻaila holoholona. He pono hoʻi e hōʻole i ka ʻai ʻana i nā momona mauʻai momona. Hoʻohui pū ʻia nā huahana i helu ʻia e ko lākou pathological hiki ke hōʻiliʻili i ka kolamu ma ke kino, a me ka hiki ke hoʻonui i ka synthesis o endogenous cholesterol.

Hana ʻia ka Mayonnaise mai ʻolika hua manu a he nui ka momona momona. ʻO ka mea ʻaʻole ia he huahana meaʻai maʻamau, ʻaʻole hiki ke ʻai ʻia me ka ʻole o nā pilikia. ʻO ka puaʻa ka mea nui o ka kolamu ma ka 100 gram. I kēia mea, inā ʻaʻole ʻoe e ʻai i kēia ʻai, aia kahi hopena kūpono loa i ka maʻamau o ke kūlana lipid.

ʻO ka hoʻohana ʻana i ka caffeine ka mea e hoʻonāukiuki ai i ka hana o kāu kūmole i loko o ke kino. ʻOi aku ka maikaʻi o ka inu ʻana i nā mea kanu herbal a hoʻohālikelike me kahi mea liʻiliʻi o ke kō.

ʻAʻole hoihoi nui akā hāʻawi ʻia nā huahana

Hiki wale i ke kauka ke ʻae i ka papa ʻaina hope loa, me ka mālama ʻana i nā loina āpau i pili i ka mea maʻi i ʻike ʻia.

Hiki i nā huahana ke ʻai i nā mea liʻiliʻi i ka pau ʻole o nā contraindications:

ʻAne (ʻili ʻole)
Nā huahana waiwai (ʻaʻole i nā momona),
ʻO nā hua, ʻo ia ka hoʻohana ʻana o ka hua keʻokeʻo i ʻae ʻia,
ʻUlaʻula a me kaʻulaʻula ʻeleʻele
ʻO ka puhipuhila, nā puʻu, a me nā kekona.
ʻO nā kuki Oatmeal
Kāleʻeleʻeleʻele
Nā lole kūula ʻākau.

ʻO ka paʻakai keʻokeʻo maʻamau me ka kolamu kiʻekiʻe, ho'āʻo e hoʻololi i ka brown (wild), a ʻoi aku ka ʻoi aku ka ʻulaʻula maikaʻi. Mai keʻokeʻo ka hoʻomaʻemaʻe ʻana mai ka peʻa palaoa e pau ka hapa nui o nā huaora, nā minerala a me nā antioxidants. ʻO ka laiki hihiu, ma ka hoʻohālikelike ʻana, me nā koena o ka huki he mea pono loa ia no ka hyperlipidemia. Hiki ke kuke ʻia nā ʻano laila e like me ka paila maʻamau, a hoʻohui pū i nā lau ʻuala a simmer no ka wela haʻahaʻa. ʻOiai ʻae loa e lilo i ka māla maʻamau.

ʻO ka paila a me ka kolamu kiʻekiʻe e ʻai ʻia i ka loli, akā hiki ʻole ʻoe e hoʻomoʻo i kēia kīʻaha. Mai poina e pili ana i nā haʻala kaloli kiʻekiʻe o kēia meaʻai. Eia hoʻi, mai hoʻohui i ka pata mai ka hana maʻamau, mai hōʻino i ka hoʻohui ʻana i ka paʻakai. ʻO ka hōʻiliʻili o ka ʻaiʻai mai nā huaʻai cereal me ka momona o ka meaʻai, no laila e hāʻawi ʻia i ka hana kūpono o ka ʻōpū a me ka lawe ʻana i nā momona momona mai ke kino.

I nā cereals a pau, i ka hopena o ka buckwheat i hoʻokomo ʻia i ka hopena antiatherogenic. Aia ka Buckwheat i nā huaora B, PP, ka waikawa folic, nā kumuleka amino koʻikoʻi, nā papa kaiʻai. ʻO kēia mau mea āpau, ke kau ʻia, e kāohi i nā kiʻekiʻe o ka cholesterol maikaʻi ʻole i ke koko. E makaʻala, no ka mea, me nā maʻi peptic o ka ʻōnaehana o ka digestive ua contraindicated e ʻai i ka porridge buckwheat.

ʻO ka ʻai o nā holoholona me kahi priori ka nui o ka cholesterol, ʻo ia hoʻi i ka puaʻa. ʻO ka mea pili i ka protein o ka holoholona i ke kaohi o ka ikehu, pono ʻoe e ʻai i nā kīʻaha iʻa. I mea e hoʻonāukiuki ai i ka hoʻonui ʻana i ka cholesterol, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ka makemake i ka ʻiʻo moa keʻokeʻo. ʻO ka palaoa iʻa mau ʻia a i loko o ka umu paha e hoʻokomo kūpono i loko o ka meaʻai i kēlā me kēia lā, nā mea kanu like ʻole ke ʻano me ke ʻano ʻole.

ʻO nā huahana kūlohelohe, e like me ka ate, ʻaʻole i nā meaʻai i ʻōlelo ʻia no ka hypercholesterolemia. I ka manawa like, hiki i kēia wehe ke hoʻolauna i kēia mau hua pono e pono ai i loko o ke kino:

ʻO nā huaora o ka hui B a me K,
ʻO nā minuke e like me ke keleawe, potasiuma, phosphorus, molybdenum, hao,
Pono kumameka amino: lysine a me methionine,
Retinol, tocopherol,
Heparin.

Hoʻomaopopo ʻia e ʻai i kekahi helu liʻiliʻi o nā pāʻai lika e pale ai i ka hoʻomaka ʻana o ka atherosclerosis a me ka vascular thrombosis.

Aia ke Shrimp ma kahi o 150 mg o ka cholesterol no ka 100 kalama. Ma ka manawa like, ma ka huina liʻiliʻi, hoʻopiʻi kēia kai kūʻai no ka kawī ʻana o nā momona momona o omega-3, kahi hopena maikaʻi e hoʻemi ana i ka cholesterol. Nui nā honu ʻaʻole pono. E makemake i ka kuke a me ka kuke ʻana i ka wā e koho ai i kahi ʻano kuke.

Me ka kolamu nui, hiki iā ʻoe ke ʻai i ka huahana momona momona. ʻO ka mea ʻai kākā momona a me ke kākā, no ka mea, akā, he pono lākou no ka hyperlipidemia. Hiki ke inu i ka waiū me ka momona o ka 1%. Hoʻololi pū ʻia i ka soy a i ʻole waiʻu almond.

ʻAi ʻia (ʻokoʻa) ka meaʻai no ka maʻi lipism metabolism

Hiki ke hoʻohui ʻia nā huahana i hoʻokahi papa inoa ʻike:

Kanu: kāpeti, broccoli, celery, hua ʻōpala, ka pepa pepa, zucchini, ke kāleka, beetroot,
Nā huaʻala: ʻĀpana, ka pomegerane, ka maiʻa, ka avocado, nā hua waina, ka ʻikena, ka huaʻala, nā kiwi, nā ʻōpala,
ʻO ka momona momona (Nā Omega 3)
ʻO nā aila ʻōpala a me ka linseed,
Nuts: almonds, hazelnuts, walnuts,
Nā huahana momona-wai: ʻaina kīwī, kefir,
Laula
Nā hua maloʻo: nā ʻōpala maloʻo, nā lā,
Kahiki
Kaina ʻulaʻula (ma nā liʻiliʻi liʻiliʻi),
ʻO Rosehip a me kahiʻano chicory,
ʻO ka palaoa ʻaʻai Bran
Mau lou,
Buckwheat a me ka laiki,
Durum palaoa pasta,
Ke kīpono o Green a me ka kofe.

ʻO nā lau a me nā huaʻai ka mea nui o ka papa kuhikuhi no ka kiʻekiʻe kolamu. Hiki iā lākou ke ʻai ʻia i nā ʻano palena ʻole i kēlā me kēia manawa o ka lā. ʻO nā pīpī he curative maoli, i loko o nā pīpī me ke kolamu nui. Hoʻopili nui nā pīpī i nā ʻōmaʻala o nā mea kanu i ke komo piha ʻana i ko mākou kino. ʻO kahi paʻakikī o nā minerala a me nā huaora e kōkua i ka hōʻemi o nā pae lipid. ʻO ka pīpī kekahi i ka lecithin olakino. ʻO kēia mea momona e like me ka hopena hepatoprotective, i nā ʻōlelo ʻē aʻe, e pale ana i ka loaʻa ʻana o nā maʻi pūpū.

Pono e ʻai ʻia nā kalo me nā kolamu kiʻekiʻe. ʻO ka huapalaʻu huama māmā i hana ʻia i ka avocado, ka lettu, ka ʻōmato a me nā kukama he nui ka momona o ka lau, mea e hoʻonui ai i ka metabolism a me ka hoʻopau ʻana i nā mea kino.

ʻO ka iʻa momona, i loko o ka salmon, i hoʻohālikelike ʻia i nā momona momona unsaturated. Hoʻopili pololei lākou ma ka maʻamau maʻamau o ka lipid metabolism. ʻOi aku ka maikaʻi e kālua i ka iʻa, ʻeleʻele ʻia me nā mea ʻono āu e makemake ai a kāpīpī ʻia me ka ʻaila ʻoliva. Me ka hoʻonui ʻia o ka cholesterol, ʻoi aku ka maikaʻi ʻo ka ʻai ʻole i ka meaʻai i nā mea kanu āpau, ʻoiai ua hoʻokuʻu ʻia nā mea kūmoleogen mai ka aila ʻaila i ka waʻa.

He mau waiwai maikaʻi nā Durum palaoa kaa:

Hāʻawi lākou i ke kino i kapa ʻia ʻo "lohi" ʻona no ka lōʻihi o ka ʻoluʻolu;
E wikiwiki i ka hoʻoili ʻana,
ʻAʻole lākou he wikiwiki "wikiwiki", e hoʻonāukiuki ai i ka momona.
Nā mea paʻakikī o ka polyacacide,
Ka nui o ka papa kai,
Hōʻikeʻike i nā meaʻala a me nā huaora.

ʻAʻole he kīʻaha Pasta. No laila, hiki iā lākou ke ʻai ʻia e nā poʻe me ka cholesterol kiʻekiʻe. E lawe i nā makana nui loa i ke kino, mai hoʻohui i ka pata i ka pā pasta. A ʻōlelo ʻia nō hoʻi e kuke i ka pasta al dente, ka mea i ka unuhi ʻana mai ka ʻōlelo Līpika ʻo "ke niho". Aia i kēia palapala e mālama lākou i ka nui o nā mea waiwai nui.

I mea e hana hou ai i ka vinaigrette maʻamau no nā pā o nā moku, e hoʻohana i ka aila ʻoliva no ke aahu, e hoʻohuli i nā pickles me nā mea hou, a me nā pīni i paʻa me nā kuʻi hou. Aia kahi ʻano like ʻole me ka ʻole o ka ʻoluʻolu, ʻoiai aia ka hopena anti-atherogenic. Hiki iāʻoe ke hoʻohui i ke kāleka no ka piquancy a loaʻa pono. Inā loaʻa ka puaa o kēia mea kanu pinepine, hōʻike ʻia ka hopena o ka hoʻohaʻahaʻa i ka pae o ka "maikaʻi" kolesterol a me ka wikiwiki o ka hana metabol.

ʻEhaʻeha Loaʻa ka nui o ka pāhana a me ka huaora C. ʻO kā lākou pilina ma ke kino e kōkua i ka normalization o ka lipid metabolism ma ke koko. Hoʻohana nui kēia mea kanu i ka kuke ʻana a hiki ke hoʻololi i nā meaʻai. Hiki ke ʻai ʻia nā lau ʻona no ka ʻai ʻana i nā ʻai ma nā ʻai.

Pau ka moana aia nā hale nui. Loaʻa kēia alga i ka kemika o nā sitosterols, i pale ai i ka hoʻoponopono ʻana o nā kolala pololo ma ka paia vascular. A me nā huaora B12 a me PP contact thrombosis. Hiki ke ʻai ʻia ka lawehala Kelp ma ke ʻano he mea ʻokoʻa ʻole, a i ʻole ka mea maʻa ʻoluʻolu e like me ka iʻa.

ʻO ka papa kuhikuhi o nā huahana ʻona maikaʻi a maikaʻi hoʻi i ka cholesterol kiʻekiʻe

Hāʻawi kēia papa ʻāina nā huahana e nā hui: ka iʻa a me ka moa, ka pipi, nā iʻa, nā hua, cereals, nā huahana palaoa, nā waiʻai, nā momona a me nāʻaila, nā meaʻai a pau, nā mea momona a me nā ʻaila, nā mea inu, nā mea inu. I loko o kēlā me kēia pā, loaʻa nā huahana e pono hōʻole ʻoe, akā loaʻa nā huahana e pono e loaʻa i ka kolamu kiʻekiʻe. No laila e noʻonoʻo pono a e mālama pono e mālama i kēia ʻaoʻao i kāu mau bookmark i ʻole e nalowale ana.

TOP 5 ʻaiʻaiʻai

He paʻakikī loa ka haʻalele ʻana i ka hānai kino ponoʻī. E hoʻomaka i kāu huakaʻi e haʻalele i ke kolamu kiʻekiʻe, e noʻonoʻo pono i nā mea mua loa i nā ʻanoʻai ʻelima. Ma lalo nei e nānā aku mākou i nā mea kikoʻī no ke kumu pololei o kēia mau meaʻai ʻaʻole hiki ke hoʻohana ʻia i ka wā i loaʻa ai iā ʻoe ʻo ka hyperlipidemia.

1. nā mea ʻai manuahi, ʻōkaka a me nā māka

Me ka kiʻekiʻe o ka kolamu, ua ʻōlelo ʻia nā meaʻai aʻa loa ʻole ke ʻai. ʻO ke kumu o ke kala ʻia nei o nā carcinogens i ke kaʻina hana ʻōmaʻa. ʻO nā mea momona mau momona ka nui ma ka kaloria a he kiʻekiʻe i ka cholesterol. Hāʻawi kēia mau huahana i ka ʻōpū a hoʻolilo i nā kumuwaiwai o ke kino no ka hoʻomalū ʻana o ka hoʻomaloka ʻana i ka pānaʻi ʻana.

2. Momo palaoa (nā kuki, nā pastries, nā pōpō)

ʻO ka pēpē pipi, e like me nā keke cream, ma nā kuʻuna ka huaʻai, ka pata a me ka margarine i ka pāʻālua. I kēia hana, he hopena maikaʻi o ka hoʻohana ʻana i kēia mau lole loina i ke kūlana lipid. Hoʻonui ka nui o nā lipoprotein haʻahaʻa haʻahaʻa, ʻoiai ke hoʻemi nui nei nā lipoproteins kiʻekiʻe e kahe koko.

ʻO ka nui o ke kō e hoʻāʻo ai e hana i nā mea ʻono maikaʻi e hoʻopalelale ʻia ai ka hopena o ka maʻi conheritant atherosclerosis e like me ka maʻi maʻi. ʻOi aku ka maikaʻi o ka ʻai i nā huaʻai manō, ka meli, nā makika oriental ma ke ʻano he koho aʻe.

3. Nā kīlaha lauhila (nā kekaki, nā puʻupuʻu, nā pāpā)

Hoʻohana ʻia ka aila paila i ka hana ʻana i nā mea ulu makelia. Eia kekahi, loaʻa kēia mau huahana i ka paʻakai keu. Loaʻa nā paʻi a me nā ʻāwī i nā momona maikaʻi, kekahi inoa inoa no nā momona trans. ʻO ka aila kīleʻa aia nā palmitic acid, ka mea e hoʻonui ai i ka synthesis o ka endogenous cholesterol i ke kino.

Ke hoʻonāukiuki kēia haʻawina i ka hiki ʻana o hyperlipidemia. ʻO nā fats Trans kahi e hoʻopili i ke kino o ke kanaka a kōkua i ka maʻi naʻau coronary. Eia kekahi, ʻo nā pahu a me nā crackers kahi kiʻekiʻe calorie kiʻekiʻe. I kēia hihia, ma hope o ka ʻai ʻana, aia kekahi manaʻo o ka pōloli a aia ke kahe ʻana o ka ikehu i ke kino. Hoʻopilikia ʻia ka ʻai ʻai ʻana ma muli o ka makewai nui.

ʻAʻole hoʻopau nā meaʻai wikiwiki me ka cholesterol kiʻekiʻe. ʻOi aku ka ʻai ʻai me ka "kalepona ʻole." Kuhi kēia mau mea ʻino i ka ʻōpū a me nā ʻōpū ma nā momona a me nā mea pono ʻole, ʻoi aku ka hāʻawi ʻana i ka nui o ka ikaika no ke ola. Eia nō hoʻi, ma nā hale ʻai wikiwiki e hoʻohana pinepine ai i ka momona puaʻa puaʻa no ka pāʻaʻi ʻana. Nui nā huahana he kakaʻai no ka manawa lōʻihi ma mua o ka kuke ʻana, ʻo ia ke kumu kahi pau ʻole nā mea kanu i loko o lākou.

ʻO ka hoʻohana pinepine ʻana o ka meaʻai wikiwiki e hoʻonui i ka nui o ka atherosclerosis, hoʻonui i ka hakakā ʻana o nā lipids kino i loko o ke koko. I ka manawa like a hoʻonāukiuki ʻo ia i ka constipation a hoʻohemo i ka hoʻopau ʻana o nā mea palaka, ʻoi loa ka momona mai ke kino.

5. Nā meaʻai iʻaʻa

ʻO nā hua iʻa a me ka palu ʻōpiopio e ʻai me ka cholesterol kiʻekiʻe ʻoi aku ka maikaʻi. Me ka pēleʻa palaoa no ka ʻaina kakahiaka. Aia ka meaʻai a ka nui o ka kolamu. No ka hoʻohālikelike ʻana, aia ka 139 mg o ka kolamu ma hoʻokahi hua. Me nā hana paʻa, hoʻonui ka momona o nā huahana, e emi ka ʻike o nā mea kanu. I ka manawa like, ʻo ke kaʻina o ka assimilation i loko o ka ʻōpū o ka pūpū e lawe i ka manawa a lawe mai i ka hanu.

No ka pīpī fries, hana pinepine ka lard i mea hoʻonaninani i ka ʻono a me ka maʻu. Mai ka hoʻohana ʻia ʻana o ia mea uala, ua hōʻeha ʻia ke kūlana lipid o kahi kanaka a me nā ʻokoʻa ʻē aʻe.

ʻOi ʻia ka meaʻai i ʻōlelo ʻia ʻia e ʻoi aku ka maikaʻi, ʻoiai ʻaʻole pono nā aila. I ka manawa like, ʻo kēia ʻano hana ʻuʻuku e kōkua i ka mālama i nā huaora a me nā minerala, a me ka juiciness o ka huahana. Kōkua pū ka ʻai ʻai ʻana.

ʻO ke papa inoa o nā huahana maikaʻiʻole i ka hyperlipidemia he mea kupaianaha loa. I ka manawa like, loaʻa ka lawa o nā huahana anti-atherogenic no kahi meaʻai kūpono. Pono ʻoe e hoʻokokoke pololei i ka hoʻolālā ʻana o ke papa kūpono, ʻoiai e noʻonoʻo ana i nā hiʻohiʻona pilikino o kou kino.

ʻO nā kumu a me nā hopena o ka cholesterol kiʻekiʻe

Hana ʻia ka kolepoli kiʻekiʻe i loko o nā kānaka ke ʻike ʻia nā ʻano nui. I ka hapa pinepine, ua hōʻike ʻia i ka poʻe i loaʻa ka maʻi diabetes. Hiki ke mālama ʻia ke kaʻina pili.

ʻŌpū o Hepatitis
Cirrhosis o ka ate,
Uukui tambahaniae,
ʻO Renal hiki ʻole.

Hiki ke hōʻike ʻia ka maʻi i ka wahine i ka wā hāpai. Inā ʻaʻole make ke kino i ka ulu ʻana o ka hormone ulu, a laila e lilo kēia i ke kumu o ka maʻi. Me ka hoʻokomoʻole o kekahi o nā lāʻau, hoʻopau ka metabolism, e alakaʻi ana i ka kolamu o ka kolamu. I ka hōʻeha ka poʻe i ʻike pinepine i nā kūlana kaumaha. Hiki ke hōʻike ʻia ka maʻi ma nā maʻi kaukaha. Inā ʻōiwi a hōʻino paha kahi kanaka i ka waiʻona, alakaʻi kēia i ka hoʻolālā ʻana o kahi kaʻina pili.

Me ka hoʻomaʻamaʻa ʻole ʻana o nā pathology ma kahi kanaka, hōʻike ʻia ka hoʻomohala ʻia o nā pilikia. Hōʻike pinepine ʻia i nā ala o ka maʻi naʻau coronary a i ʻole nā palaka i ke kahe o ke koko o nā moku o nā lima a me nā wāwae. Hoʻomaopopo kekahi mau mea maʻi i nā pilikia ma ke ʻano o ke koko i ka lolo, ka lolo. Me ka hoʻonuiʻana o ka cholesterol, e hōʻike ana i nā encephalopathy dyscirculatory. Hiki i ke pathology ke hana i ka pectoris angina.

Hiki ke hoʻonui ʻia ka hoʻonui nui o ka kolamu ma ke kino o ke kanaka ma kahi o nā kumu o nā ʻano like ʻole. ʻO ia ke kumu i hāpai ʻia i ka wā e mālama i ka pathology, kekahi o nā ʻano o ka ʻai.

ʻO nā kānāwai kumuʻai o ka meaʻai

Me ka hypercholinemia, ʻaʻohe pono o ka mea maʻi e mālama i kahi meaʻaiʻaiʻai i kona ola a pau. Hāʻawi ʻia nā mea maʻi i nā mea kūpono kūpono, e ʻae ai i ka ʻai ʻana o nā ʻano meaʻai. Ua hoʻonui ʻia me ka hoʻonui koi i ka hoʻokō ʻana i kekahi mau kānāwai:

Hōʻike ʻia ka mea maʻi i ka pono fractional. ʻO ia, e ʻai kekahi kanaka i ka meaʻai 5-6 i ka lā. I ka manawa like, pono e liʻiliʻi nā lawelawe.
Pono ka mea maʻi e ʻike i nā huahana ʻaʻole pono, e hahai i kahi papaʻai i kūpono ʻole i nā ʻōlelo aʻoaʻo. Mai ʻai i nā ʻōleʻa, nā huahana semi-hoʻopau, nā huahana ʻiʻo i hoʻomākaukau ʻia, nā mea maʻa, etc.
Inā ʻoe e hele i ka ʻai, pono ke mākaukau ke kanaka i ka kaloli o nā meaʻai, ʻo ia ka mea maʻamau.
ʻO ka nui o nā momona i hoʻolālā ʻia e kaupalena ʻia ka 1/3. Ke papa ʻāpono ʻia nā momona holoholona. Hoʻohana ʻia ia me nā aila ʻaila huaʻai, ka mea e pili ai ka linseed, ka palaoa, sesame, kaʻaila, etc. Me ke kōkua o kā lākou, ʻaʻa lole lole.
ʻAʻole ʻōlelo ʻia nā meaʻai i nā meaʻai i nā mea maʻi, ʻoiai lākou e alakaʻi i ka piʻi o ka cholesterol atherogenic i ke koko.
Hiki iā nā mea maʻi ke hoʻopau i nā huahana pāhana me ka liʻiliʻi o ka momona.
I kaʻai ʻai, pono e loaʻa ka wai a me ka iʻa. Loaʻa ia me nā poli polyunsaturated, kahi e hoʻomaʻemaʻe ai i nā kahe koko. Hoʻokahi manawa e pono ʻoe eʻai i ka liʻiliʻi o ʻekolu mau lau o nā iʻa.
Pono ka mea e hōʻole i ka puaʻa. Manaʻo ia ʻo ia e ʻai i ka ʻai momona - hipa, pipi, ʻiʻo ka manu. Hoʻonohonoho ʻia e ʻai i nā kīʻaha ʻai ʻaʻole iʻoi aku ma mua o 3 mau manawa i ka hebedoma.
Ke pāpā ʻia ʻole ka hoʻohana ʻana o ka pia a me nā ʻuhane. I nā hanana liʻiliʻi, ʻae ʻia ka waina maloʻo maloʻo, akā ʻaʻole ʻoi aku ma mua o 1 mau aniani.
Hoʻomaopopo ʻia ka poʻe maʻi e ʻai i ka fillet moa, no ka mea ʻaʻole wale wale nō, akā ke komo pū nō hoʻi nā protein.
ʻAʻole ia e inu i ka inu kīpē i nā manawa a pau. Inā ʻaʻole hiki i kekahi ke hōʻole iā ia, a laila pono e inu i nā mea hou aʻe ma mua o 1 kīʻaha i kēlā me kēia lā o ka inu.
Me ka kolamu kiʻekiʻe, kākele ʻia ka ʻai ʻana, e like me kēia ʻiʻo i loaʻa ka nui o nā momona.
Pono e hoʻolālā ʻia kaʻai e pili ana i nā mea kanu a me nā hua. Pono lākou e hoʻopau i kēlā me kēia lā ma kahi o 500 mau minamina. E lawe ʻia kā lākou ʻai ʻana i ka ʻāʻī, ʻai ʻia a ʻūlū paha.
Pono e ulu ʻia ka meaʻai ma ka kumu o nā cereals, no ka mea i ko lākou ʻano ma loko o nā nui he nui nā huawa e kūʻi ana i ka kolamu.

Me ka hoʻonui nui o ka kolamu, pono pono ke kanaka e mālama i nā lula o luna, ka mea e hāʻawi ai i ka hoʻokau ʻole ʻana o ka hōʻailona, akā e hoʻomaikaʻi nō hoʻi i ke ʻano o ka mea maʻi.

He aha nā meaʻai e pono ai ke kāpae ʻia i ka meaʻai?

Me ka kolamu nui kiʻekiʻe, hoʻomohala ʻia kahi papaʻai i ka ʻike ʻana i nā meaʻai i pāpā ʻia. Hoʻomaopopo loa ka poʻe maʻi e hoʻopau i nā momona i nā mea kanu holoholona, ʻoiai he kumu o ka cholesterol. ʻAʻole ʻōlelo ʻia kahi kāpili o nā kalaiwa ʻoi aʻe ka paʻakikī. Ke pāpā ʻia ʻole nā mea maʻi mai ka ʻai ʻana i nā meaʻai e alakaʻi i ka hoʻonāukiuki o ke ʻano o ka puʻuwai a me nā ʻōhua.

ʻO ka pono o nā lau ʻai e lawe ʻia ma kahi ʻano i hoʻolapalapa ʻia ai, no ka mea ke komo ka ʻike maka i ka kino, ʻike ʻia ka lemū. Pono ka ʻikena meaʻai e lawe ʻia i loko o ka ʻano palaoa a pulehu paha. Hoʻoikaika ʻia nō hoʻi. Kaʻaʻala - ʻaʻole i ʻae ʻia nā huahana dairy i nā mea maʻi: kefir, ʻo ka mea i hoʻomo ʻia i ka waiū i loko, yogurt, etc. ʻO ka meliola, ʻona a me nā pāpaʻi ʻono e pono e hoʻokuʻu ʻia.

I ke kulana kikoʻī, pono ia e kāpae i nā hua moa a hoʻolapalapa mai ka meaʻai. I ka wā o ka hoʻomākaukau ʻana o nā papa mua, ua pāpā ʻia ia e hoʻohana i ka mea momona momona i paʻa. Hiki i ka iʻa momona a me ka ʻai ke hoʻonui i ka hana. ʻAʻole ʻōlelo nā loea i ka hoʻohana ʻana o kahi confectionery. I ka meaʻai, pono e haʻalele i nā mea kanu palaoa, niu. ʻO nā wahi i papa ʻia i nā ʻikepiki a me nā kuʻu. Ma kahi o ka cereals hiki ke hoʻohana. Hoʻohana ʻia e hoʻohana i nā kīʻaha o oatmeal, pāla mai ka laiki, baki, a pēlā aku.

Ke hoʻomākaukau nei i kahi meaʻai, pono e familiarize iā ʻoe iho me ka papa inoa o nā meaʻai ʻāpono, i palena ʻia ai ka hiki o ka hoʻomake ʻana i ke kūlana o nā maʻi.

Nā Palapala huahana Cholesterol

Inā loaʻa he kolamu nui a ke kanaka, ʻaʻole hiki ke hōʻike i ka papaʻaina. Hoʻomaopopo ʻia ka poʻe maʻi e hōʻole i kēia mau huahana - lard, iʻa, nāʻai, a me nā mea. ʻAʻole hiki ke hoʻopau ʻia nā meaʻai ʻole i ka kolamu mua. Hōʻike ʻia lākou e ka helu kiʻekiʻe loa o ka kolamu ma kā lākou hui pū ʻana. Me ka haʻahaʻa o ke koko haʻahaʻa, ʻae ʻia ka hoʻohana ʻana i nā huahana mai ka kolamu lua i ka liʻiliʻi liʻiliʻi.

Ua papa ʻia loa	Ka ʻae ʻia
Margarine	ʻOi
Liili	Kiwihewa
Nā iʻa goreng	Kukui
Nā huahana Semi i hoʻopau	Seʻa iʻa
Pate	Nā hua ʻaka
ʻO ka lauʻaola	Ke Keikihipa
Gusyatina	Holo pipi
Nā ʻōpio	Kanehala

I ka wā e kūkulu ai i kahi meaʻai, pono ke hoʻoholo i nā meaʻai i pāpā ʻia, no ka mea aia ka nui o ka nui o kēia ʻāpana. Inā lākou i pāpā ʻia, ʻo ia ka hana ke hōʻino i ke kino.

Nā ʻĀina huahana

I ka wā hana o ke kaʻina pili, koho meaʻai meaʻai kolesterol-free. ^ E Ha yM. Hoʻonohonoho ʻia ia e pili ana i nā huahana kūikawā. Pono ka lawelawe ʻana i kahi kanaka i ka ʻai o nehinei nei, no ka hoʻomākaukau ʻana i ka palaoa umu. Hiki iā ʻoe ke ʻai i ka ʻai i hoʻomaʻemaʻe ʻia. I mea e hōʻemi ai i ka hana, ua manaʻo ʻia e kuke i ka pasta mai ka palaoa wana. Hoʻomaopopo ʻia nā mea maʻi e kuke me ka hoʻohana ʻana i nā aila ʻaila. Pono ka ʻai i nā mea kanu:

Cauliflower a me ka keʻokeʻo keʻokeʻo,
Nā ʻuala
Zucchini,
Pōlo
Beets.

Hoʻopau ʻia nā hana hoʻopau mai nā kino i ke kino. ʻO ke kumu o ka waikawa folic he huakai. Manaʻo nā mea hōʻike e hāʻawi i ka makemake i nā ʻai ʻai - veal, turkey, pipi momona, konipi, moa, etc.

Pono e kūkulu ʻia ka meaʻai i ka māla. - mussels, scallops, oysters, crabs ma nā liʻiliʻi. Pono e hoʻopau i ka ʻai-kolala haʻahaʻa - tuna, cod, haddock, flounder, pollock, etc.ʻO ke kumu o ka protein kalapu, kahi mea e pono ai no ka maʻi maʻi, he legumes. Pono nā mea maʻi eʻai i nā nati.

Aia i kahi huahana ākea e ʻae ʻia me ke kolamu kiʻekiʻe, kahi e hiki ai iā ʻoe ke hoʻomohala i kahi papa ʻaina ʻono a maikaʻi.

Hoʻomau ka hoʻohaʻahaʻa i nā meaʻai

Pono ka hoʻolālā ʻana i kahi meaʻai me ke kolamu kiʻekiʻe e pili ana i nā huahana e hiki ke hoʻohaʻahaʻa i nā hōʻailona.

ʻO ka mahele e pono ke ʻano o nā huahana waiū -wa haʻahaʻa haʻahaʻa. ʻO ka pale o nā pā vascular, me ka hoʻoneʻe ʻana i nā waihona a me nā momona mai ka kino, e hoʻolako ʻia me nā aniani a me ke kāleka. Pono ka mea maʻi e inu i nā wai ʻikena, ʻo ia hoʻi ka ascorbic acid, ʻo kāna hana ke kuhikuhi i ka hoʻoikaika i nā paia o nā kīʻaha koko. Hāʻawi ʻia ʻia e inu i ka hua stewed, ka momona rosehip, kaʻaʻai haʻahaʻa. Mai nā kau kau, pono ʻoe e hāʻawi i ka makemake i nā mea ʻala, aila, ka lemona, mustard, horseradish.

Pono nā mea maʻi eʻai i nā ʻōmato a me nā kukama. Eia kekahi, pono e ʻai nā mea maʻi i nā greens i nā nui. No nā kīmaha, ua ʻōlelo ʻia nā kiwi a me nā mea ʻono momona. ʻO ka hoʻomākaukau ʻana o nā mea momona ʻai ʻāpono e lawe ʻia ma ka lua o ka manamana. ʻO nā mea momona, ʻae ʻia ka hoʻopau ʻana o nā popsicles a me nā jellies. Hiki iā ʻoe ke ʻai i nā huahana ʻaʻole i hoʻokomo i ke kō.

Ke koho ʻana i nā huahana meaʻai, pono e hāʻawi i ke makemake i kēlā mau koho ʻaʻole i hoʻohui i ka kolamu. ʻO ka papa inoa kekahi o nā huahana mea kanu:

Pono e ʻai i ka cereal cereal, no ka hoʻomākaukau no kēlā e pāpā ʻia ʻole i ka waiū a me ka pata. Pono ka poʻe maʻi e ʻai i nā kīʻaha meaʻai i kēlā me kēia lā. Hoʻokahi ka lawelawe i ka aila huaʻaila, nā huaʻai a me nā huaʻai, pono e hoʻopau ʻia ma nā nui.

Pono ka mea maʻi eʻai i ka broccoli, aia kahi kaona kai e kōkua pono ai e hoʻomau i ke ʻano. ʻAʻole hiki ke kī ʻia nā meaʻai momona hāmeʻa e ka paia o ka pōpoki. Me kāna kōkua, ua hāʻawi ʻia ka hoʻopili ʻana a me ke kāpae ʻana i ka meaʻai ʻai ʻia. Mahalo i ka wikiwiki o ka peristalsis, ua hāʻawi ʻia kahi kaʻina liʻiliʻi o ka hoʻoili ʻana o ka cholesterol. Hoʻomaopopo ʻia ka poʻe maʻi i kahi huina o kēlā me kēia lā o 400 pākaha o kēia huahana.

Mai hāʻawi i nā ʻōhio palā, ka mea i hoʻohui ʻia i ka statin. ʻO lākou nā analogues o nā lāʻau lapaʻau, ka mea e hōʻoia ai i ka hoʻemi ʻana i ka synthesis syntesterol. Me ka hoʻohana maʻamau o kēia huahana, hiki ke hoʻopau ʻia i ke ʻano o ka plake i nā moku. I ka wā o ke kaʻina hana o ka pathological, ua hōʻike ʻia ka mea maʻi e hoʻopau i ka liʻiliʻi loa 9 mau gr o ka huahana.

Kūleʻa nā mea hōʻike i ka hoʻopili ʻana o ka hōʻaʻai i ka meaʻai. Aia kēia huahana i nā momona momona o omega-3. Me kā lākou kōkua, e hoʻemi ʻia ka cholesterol inā loli ke kaʻe o nā mea lawe palaka. Hāʻawi ʻia kahi kanaka i kahi kalana o kēlā me kēia lā he 100 kalona o kēia huahana. ʻO kēia ka mea e hoʻihoʻi hou ai i ka lumen i loko o nā moku, me ka wehe ʻana i ka momona a me ka kolamu mai nā pākeke.

Inā hoʻonui ʻia ka kolamu, ʻo ka mea e ʻai ʻia e hoʻoholo ʻia e nā kauka wale nō i ka paʻakikī o ke kaʻina pili.

Pāʻaiʻai Therapeutic

Hoʻokumu ʻia kahi ʻai no ka kolamu kiʻekiʻe a mālama i ka papa inoa o nā meaʻai i ʻae ʻia a me nā mea i kālai ʻia. Nui nā koho i ka meaʻai. ʻO kēlā kahi kūpono loa a hiki ke hoʻoholo ʻia e ke kauka. Mai ke kolamu kiʻekiʻe, ʻoi ʻia ka hoʻohana ʻana i nā koho ʻai i lalo:

ʻO ka ʻaina kakahiaka o ka waiū haʻahaʻa a me ka bran cereal. I mea e hoʻopau ai i ka hoʻonui ʻana i nā hōkū, ʻoi ʻia ke inu i kahi wai o ka wai uʻi i loko o kēia manawa. No kaʻaina awakea, ua ʻōlelo ʻia e hoʻomākaukau ʻoe i ka huapalaoa ʻai a inu i ka wai momona maikaʻi. No kaʻaina awakea, ua ʻōlelo ʻia e kuke i ka borsch me ka hoʻohana ʻana i ka mea momona uala, ka pipi kuke. Hiki iā ʻoe ke ʻai i ka ʻai kiki, kahi i hoʻopiha ʻia me ka aila ʻoliva. Nā pōkole ahiahi he ʻelua mau pōpō o ka bran a me kahi ʻō. Pono ka mea kanu meaʻai e kuke ai i ka pāʻina ʻaina ma ke ʻano o nā pīpī asparagus i hoʻolapalapa ʻia me ka hoʻohui o ka aila palaoa. Hoʻololi pū ʻia ʻo ka ʻai ʻana o ka tiikoa, nā ʻōwili palaoa a me nā kīpī uliuli.
I kēia hihia, ʻokoʻa kaʻai. Hoʻomākaukau ʻia kahi omelet no ka ʻaina kakahiaka, i hoʻohui ʻia me ka pōkā pepa a me ka zucchini. I ka manawa o kēia manawa, ua ʻōlelo ʻia e ʻai i ka berena rye a inu i kahi kīʻaha o ka kīʻaha me ka hoʻohui o ka waiū. ʻO ka lua o ka ʻaina kakahiaka no ka huakai huaʻai a me ka palaoa bran. No kaʻaina awakea, ʻoi ʻia ia e hoʻomākaukau i ka ʻai pala, i ʻole zed. Hiki iā ʻoe ke ʻai i kahi ʻuala o ka lāʻau lauala, no ka hoʻomākaukau no ka mea hoʻohana ʻia nā aila ʻinike. Mai ka inu ʻana, pono ʻoe e hāʻawi i ka makemake i ka hoʻohui. ʻO nā ʻōmole awakea i kahi o ka waiū haʻahaʻa. No ka ʻaina awakea, hiki iā ʻoe ke hana i kahi pākeke me ka kīkī kī ʻole ʻole a ʻai i ka berena. Noi ʻia ka wai Tomato no ka inu.
Pono ka papa ʻaina lapaʻau me ka kolamu kiʻekiʻe i ka hoʻomākaukau ʻana i ka porridge cereal i ka wai. Hiki iā ʻoe ke inu i kahi kīʻaha o ka wai plum a iʻa ʻōmaʻomaʻo paha. ʻO ka lua o ka ʻaina kakahiaka he ʻele a i ʻole mandarin. No kaʻaina awakea, hoʻomoʻa i ka umauma moa a me ka laiki i ka wai. Hiki iā ʻoe ke ʻai i ka ʻai, no ka hoʻomākaukau ʻana i hoʻohana kōpaʻa a me nā kalaka. Hōʻalo ʻia nā meaʻai me ka popo rosehip. No kahi mea kakahiaka kakahiaka nui ʻia, ia ʻoi ʻia ia e ʻai i ka huila o ka mea kanu, a me ka bran, no ka mea ʻoi ʻia ka ʻaila oliva. Mai ka inu ʻana, ua ʻōlelo ʻia kahi kōkō. ʻAi ka papaʻaina iʻa iʻa i loko o ka pulupulu, kālena lau ʻala kime i ʻaila ʻia me ka ʻaila palaoa a me ka wai wai.

Hiki ke ʻōlelo hou ʻia nā lā a pau i luna a hoʻohui ʻia paha kekahi me kekahi. Hoʻonui nui kēia i ka papa o ka mea maʻi. Mahalo i ka hoʻohana ʻana o ka papa lāʻau e pili ana i ka cholesterol kiʻekiʻe, hiki iā ia ke hoʻomaʻamaʻa i nā hōʻailona me ka ʻole o ka hoʻohana ʻana i nā lāʻau lapaʻau. Me ke kōkua o ka meaʻai, hoʻomaʻemaʻe ʻia nā kīʻaha koko a hoʻomaikaʻi ʻia ke kahe koko i loko o lākou.

Nui ka nui o nā ʻoliʻoli maikaʻi e ʻae ʻia e hoʻohana me ka cholesterol kiʻekiʻe. Hoʻomaopopo ʻia nā maʻi e hoʻomākaukau:

Nā iʻa ʻaka. ʻAi ʻia kekahi ʻulaʻula a ke ʻōpio hoʻokahi i ʻalī a ʻoki ʻia. Me ka zucchini a me ka huaʻala, pono ʻoe e hana me ka hoʻopunipuni like. Hoʻohui ʻia nā mea kanu me ka ʻinu ʻia i ka paʻakai, ka pepa, Provence i nā lau a me nā aila ʻaila no ka hapalua hola. Hoʻomoʻa ʻia ka piha ʻana i ka iʻa kai a hoʻomoʻa ʻia me nā mea kanu. Hoʻokomo ʻia nā mea kanu ma ka foil, a laila iʻa, a me nā mīmato kamato ma luna. Iʻa i ʻoki ʻia i ka umu no 20 mau minuke.
Nā iʻa a me nā meaʻono. Hoʻomaka ʻia kahi pākaukau ma ke kumu o ka hake fillet, nā ʻokala, nā aniani, nā kāloti, ke kō ʻona haʻahaʻa, ke aila. ʻO ka ʻāpana iʻa i ka ʻāpana i nā ʻāpana a ʻohi ʻia. No kēia mea, ua hoʻohana ʻia nā allspice a me nā mea ʻala. Hoʻokahi nui ʻia nā ʻili maʻa ma ka pā. Hoʻohui ʻia ka ʻōpala mua-mua maʻa ma aneʻi. Hoʻonohonoho ʻia ka fillet i kahi pānaʻi a piha i nā ʻano mea kanu. Hoʻonohonoho ʻia nā ʻōpū ma luna, pono e ʻoki ʻia i loko o nā apo. Hoʻokomo ʻia ka papa ʻaina no 20 mau minuke. Ma hope o kēia manawa, pono ka pipi ʻia o ka iʻa me ka pīkī palaoa a ʻūa ʻia no kekahi mau minuke.
Pīwī palaoa me nā pīni. Hoʻokahi ka pīkī pipi a ʻoki ʻia a ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. Pono lākou e hoʻokomo i loko o ka ipu, e ninini i ka wai a waiho i waho. Hoʻohui a 300 mau kekona o nā palahala i ʻōmaʻomaʻo i ka polima, me nā mea ʻala e like me ka makemake o ke kanaka. E hoʻomoʻi i nā mea āpau ma lalo o ka uhi a hiki i ka moa. Ma mua o ka lawelawe ʻana, kāpīpī ʻia ka pā me nā mea kanu, paʻakai a ninini ʻia me ka ʻaila ʻoliva. E hoʻokau i ka kīʻaha wela.
Nā umauma mua. Pono ke ʻoki liʻiliʻi a piha ʻaʻa. Ma hope o kēia, ua hoʻomākaukau ʻia kahi ʻauʻau e pili ana i ka aila aila. Hoʻohui ʻia ka palaila, ka rosemary a me ka waiū skim iā ia. Hoʻomoʻu ʻia ʻo Fillet i loko o ka loko a waiho ʻia no 30 mau minuke. Ma hope o kēia, e waiho ʻia ka filet ma ke ʻano a hoʻomā ʻia i ka umu. Ma hope o ka kuke ʻana, pono ʻoe e paʻakai a lawelawe i nā lau ʻai hou.

Hōʻike ka hoʻonuiʻana o ke kolamu koko i nā kānaka inā ʻike ʻia i nā ʻano hoʻonāukiuki. Hiki i kēia kaʻina hana ke alakaʻi i nā pilikia hōʻeha, kahi e pono ai ka mālama manawa. I kēia hihia, pono ka mea maʻi e mālama i kahi papa ʻai i ka mālama ʻana i nā huahana i ʻae ʻia a paʻa ʻia. Aia i kahi ʻanoʻai ʻoi loa, kahi e hiki ai iā ʻoe ke koho i ke koho kūpono loa i ka mea maʻi. I mea e hōʻoia ai i ka mālama pono a me ka pono, pono ia i komo i ke kauka ke kūkulu ʻia i nā meaʻai.

ʻO nā hiʻohiʻona o ka mea kanu i ka hypercholesterolemia

Palapala ʻaila. ʻO ka ʻōlelo maʻamau - aia hoʻi inā ʻaʻole ʻoe makemake e, akā, ma nā wahi liʻiliʻi (100-200 g), nā manawa 5-6 i ka lā.
Eʻai i nā kuke. Me nā kolamu kiʻekiʻe, ʻokiʻoki, ulaula, ʻokiʻoki, mālama ʻia kekahi mea mālama.
ʻAina kakahiaka. Pono e hoʻokaʻawale i nā kālaiʻu - cereals i hoʻolapalapa ʻia i ka wai a i ʻole ka momona momona.
ʻAi awakea Pono e hoʻohui i ka ʻai a i ka waʻu a i ka wela paha, no ka laʻana, iʻa aʻa ʻūlū a i ʻole hoʻi me kahi kīʻaha ʻaoʻao.
Kai ʻaina Pono e hāʻawi i ka makemake i nā ʻai, nā mea ʻai me ka iʻa a me ka ʻiʻo.
ʻAi awakea a me kaʻaina awakea. E like me ka meaʻawa, nā hua ʻai hua, nā huaʻai, nā lau ʻai nui, nā hua maloʻo, nā huaʻai, nā huaʻai waiū maikaʻi.
1 hola ma mua o ka wā e hiamoe ai, e ʻōlelo ʻia e inu i kahi ipu o ke kefir, ka ʻaila kūlohelohe a i ʻole ka wai momona i hoʻomākaukau ʻia hou.
Ma kahi o 1-1,5 lita wai e inu i ka lā. ʻAʻole hiki ke hoʻololi hou iā ia i ke kīpili, compotes, decoction o nā mea kanu.
He mea nui ia e hoʻemi i nā hōʻuluʻulu momona o nā holoholona ma o ka liʻiliʻi.
Noea ʻia ʻole e hōʻole i ka kofe. A i ʻole inu ma mua o 1 kīʻaha ma kēlā me kēia lā o ka inu kūlohelohe. Loaʻa ka paʻi kīpē i ka hopena tonic maikaʻi. He koho maikaʻi kēia e hoʻoikaika ai, akā hoʻopōʻino i ka kofe kolamu kiʻekiʻe.

Ke hōʻuluʻulu i ka ʻai, hāʻawi ʻia nā wahine e hoʻopuka i nā huahana soy e loaʻa ana i ka phytoestrogens i ka papa kuhikuhi, hoʻohana pinepine pinepine i nā huaʻa i kanu ʻia, inu i ʻono keu. Manaʻo ʻia e hōʻemi i ka kōʻai intake, neʻe hou aku.

Pono ka nānā ʻana o nā kāne i ka hoʻōla i ka protein, hoʻopau i nā meʻa a me nā iʻa hou aʻe, hōʻole i ka paʻakai a i ʻole e hoʻopaʻa i kāna ʻāpana i 8 g i kēlā me kēia lā. Me ka meaʻai kūpono, e aʻo ʻia e haʻalele mau i ka hewa maikaʻi (ka uahi ʻana, ka inu ʻawa).

Hoʻohana pinepine ʻia, ua hoʻohui pū ʻia ka hypercholesterolemia me nā pathologies o nā kino o loko: ke koko kiʻekiʻe o ke koko, ke ʻole o ka hana a ke kumu thyroid gland, ate, a me nā pūpū. Pono kēia kūlana i kahi ala kūikawā.

ʻO ka papaʻaina o nā meaʻai i koi ʻia a papa ʻole ʻia no ka cholesterol kiʻekiʻe

Kukuluia	Limited	Lāʻau ʻia
Nā iʻa a me nā kai iʻa
haka uianiani pailima, poloka Navaga salmon hadhaha	pālolo kūloko hoʻōla ʻōpio: polau.

Hiki ke hoʻopau ʻia ma mua o 2 mau manawa i ka hebedoma, i loko o ke ʻano hoʻolapalapa, ma nā wahi liʻiliʻi e pili ana iā 100 g.

hemo
kekaki
hopa
caviar
'ōpū
nā iʻa momona a me nā huahana semi-hoʻopau.

Nā huahanaʻai

ka moa ʻaole ʻole a me ka pāpela,
ʻai pālani
kūalole kāne.

Ua hoʻokomo ʻia i ka papa hana, ma nā ʻaoʻao ma mua o 100 g, i kēlā me kēia lā.

puaa puaa
pipiʻaʻai
ʻai pāʻani
Ke Keikihipa
nā huahana kīwī kūʻokoʻa (sausages, nā huahana kēkena, sausages),
Hoʻolaha

Nāʻu, nā Līwai

moekolohe
oliva
wahawa ʻia.

palaoa
soyaele.

E hoʻohui i nā meaʻai hoʻomākaukau. ʻAnuʻu 2 tbsp. la l i ka la.

margarine
palala, kela aila,
momona.

ʻO nā hua liʻiliʻi, nā huahana paʻima

waiū
kefir
ʻōmaʻomaʻo maoli
keke ʻaʻano.

ʻO nā momona momona mai 0,5 a 5%.

tīhi a 20% momona,
wai momona a hiki i ka 15% momona.

ʻAʻole iʻoi aku i nā manawa 3 i hoʻokahi pule.

ʻōpole
mea momona momona home:
ʻōmole ʻona
waiū paʻū
hau kalima
papaki,
nā puʻu ʻakaʻaka.

Nā laupalaʻO nā lau momona hou a me ka palaoa, ka palaoa, ka pīni, nā lentil.Kāliki ʻia a ʻoi aku ma mua o 3 mau manawa i ka hebedoma.

ʻO nā palu Farani
nā meaʻai huaʻai.

Ka huaKekahi hua hou.Noi ʻia nā hua maloʻo e hoʻopau ʻia i kēlā me kēia lā.

nā hua waina ʻeuʻeu
maiʻa
palaka
hua ʻala.

Nā makepili

bran bran palaoa
brown rice
hua kāliki hua hua
millet (millet),
oatmeal.

berena i hana ʻia mai i ka palaoa a i ʻole ka palaoa a pau - i kēlā me kēia lā, ʻaʻole nui ma mua o 200 g,
Keliʻi hua palaoa Durum - ʻaʻole ʻoi aku ma mua o 4 mau manawa i ka hebedoma ma ke ʻano he ʻaoʻao no ka ʻai,
ʻO nā buckwheat - ʻaʻole iʻoi aʻe ma mua o 2 mau manawa i ka hebedoma, ma nā wahi liʻiliʻi o 100 g.

keʻokeʻo keʻokeʻo
semolina.

Pūʻū

ōatmeal kuki
pihalolea
maloʻo maloʻo.

keʻokeʻo keʻokeʻo
kuki pipi (Maria, niho niho).

Hiki iāʻoe ke ʻai i kahi pīpī o keʻokeʻo keʻokeʻo a i ʻole 2-3 kuki no ka ʻaina kakahiaka, akā ʻaʻole iʻoi aʻe ma mua o 3 mau manawa i ka pule.

halawa hou
Kakauolelo
kā nā pua momona mai ka puʻu pastry.

Nā loea

kekeʻa
hua ʻōpala
hua hau

Kukulu Suki - ʻaʻole iʻoi aku ma mua o 4-6 mau manawa i ka mahina.

ʻona
nā lole ʻaoa
ʻōmole
pastille.

Nā mea inu

nā kūlohelohe
ʻōmaʻomaʻo ʻō
kuʻi ʻūpā me ka chamomile,
inu ʻona
wai kohuke.

ʻili wale
paulo hua
ka wai palupalu
koko.

Hoʻomaopopo ʻia e komo i kēia mau inu ma ka papa kuhikuhi ʻaʻole iʻoi aʻe ma mua o 3-4 mau manawa i ka hebedoma.

kekahi kīnā me ka hoʻohui o ka waiū a i ʻole kaʻaila,
mea inuʻole, hoʻohuʻihuʻi nui loa.

ʻO ka meaʻai kaulike

No ka hana piha ʻana i nā ʻōnaehana a me nā ʻōpala, pono e loaʻa i ke kino o ke kanaka nā protein, nā ʻono a me nā hāmeʻe i kēlā me kēia lā me ka meaʻai. No laila, ʻoiai me ka kiʻekiʻe o ka cholesterol i ke koko, hiki ʻole ke haʻalele loa i nā ʻoki manu.

Nā protein (protein)

He kiʻekiʻe nā papa mika momona kūpono. ʻLelo i nā waika alpha.

Loaʻa ka nui o ka protein:

kūalole kāne
umauma moa
hopa
iʻa kai
ʻalohi.

I ka hoʻohālikelike ʻana i kahi mea ʻai, he mea nui ia e noʻonoʻo e pili ana i kekahi o kēia mau meaʻai i ka nui o ka cholesterol. No ka laʻana, ka ʻoki a veal paha. No laila, hiki ke hoʻokomo ʻia iā lākou ma ka papaʻaina ma mua o 2 mau manawa i ka hebedoma.

ʻO nā peʻa kekahi kumu o ka ikehu no ke kino. Me ka kolamu nui kiʻekiʻe, ʻaʻole i waiho ʻia nā poli saturated mai ka papa kuhikuhi, hiki ke hoʻonui i ka pae o ka LDL hōʻino.

Pono e hāʻawi i ka makemake i nā mea kanu, nā momona piha ʻole, i loaʻa i loko o nā huahana:

aila ʻaila
kiniani
mirikaʻi, nā huahana dairy.

ʻO ka mea hoʻomaopopo no ka iʻa kai. Loaʻa ia he nui o ka cholesterol, akā ʻaʻole ia heʻino, no ka mea e pale ʻia kona hopena maikaʻi e nā unsaturated fatty acid. No laila, he mea hoʻohui i nā mea kanu a me nā huaʻai, he mea kauoha pono o ka meaʻaiʻai i ka iʻa kai. Hiki ke kau i ka papa kuhikuhi i kēlā me kēia lā.

ʻO nā kapakai he mau puʻupuʻu maʻalahi a paʻakikī, nā kumu hoʻoneʻe, nā hale kūkulu hale. Ua hoʻopilikia koke ko lākou hemahema i ka mokuʻāina o ke kino: ke nahu nei ka ʻōnaehana cardiovascular, ua emi iho ka nui o ka metabolic, ka hewa o ka ʻōnaehana o ka ʻōnaehana.

Aia ka nui o nā huapalapala nui i loko o:

palaoa a pau
nā mea kanu, nā hua
bean
ʻōpala āpau
nā huahana paʻakai liʻiliʻi.

He mea nui e ʻike he ʻokoʻa hoʻokaʻawale o nā ʻōpala, kahi i kapa ʻia he loi. ʻAʻole lākou e hana no ka nele o ka ikehu i loko o ke kino, akā e hoʻopau maoli i ka waihona kaha. Hoʻopili maikaʻi ʻia nā mea kālai ʻia i hoʻoliʻiliʻi ʻia.

Hoʻohui ʻia lākou i kēia mea, no laila, ʻaʻoleʻokoʻa o nā pono kūpono. Me kā lākou e overabundance, hoʻomaka lākou e hoʻohuli i nā momona. Ma hope o kaʻai ʻana e hoʻopau piha ai i nā meaʻai i hoʻolaʻemono ʻia. Hoʻopili kēia i ka confectionery, pastries, sweets, carbonated inu.

He aha hiki iā ʻoe ke ʻaina me ka cholesterol kiʻekiʻe

Hoʻopili i nā mea lapaʻau kulana i nā huahana he nui i hui pū kekahi me kekahi, kahi e ʻae ai iā ʻoe e hoʻohua ai i ka ʻai.

nā hui: ʻeleʻele a me ka ʻulaʻula, ka ʻōpala, bulgur, quinoa, hercules, couscous,
iʻa kai: tuna, hake, pollock, cod, salmon, blue whiting, hake,
nā mania: keʻokeʻo keʻokeʻo a ʻulaʻula, nā lentils, chickpeas,
nā huaʻala: nā kedera, nā ʻanuʻu, nā hazelnuts, nā ʻalemona, nā kahe,
aila ʻaila: ʻoliva, linseed, soy, unrefined sunflower,
hua manu: protein,
dairy, nā huahana wai momona i hoʻopaʻa ʻia me ka momona momona a hiki i ka 5%: waiu, yogurt (me ka ʻono ʻole, nā mea hoʻohui ʻono), nā kuke kōmala,
nā hana palani: nā palaoa a pau, nā kuki oatemeal, nā puʻupuʻu, nā ʻōhua,
soyies, nā huahana mai lākou,
pua
ʻanuʻu: puddings, huaʻai, jellies, berry smoothies,
inu: wai kīmaʻomaʻo a me ka ginger, ka hua kūlohelohe a mea ʻai paha i nā mea ʻala, decoction me ka rose hips, chamomile, inu hua.

Pono nā kuke a me nā huaʻai i ke kumu o ka meaʻai. Hiki iā lākou ke ʻai hou, ka pākala, kaʻa ʻia i ka palaoa.

I kahi palena palena, ʻaʻole iʻoi aku ma mua o 2-3 mau manawa i ka hebedoma, ua makemake ʻia e hoʻohana:

nāʻa iʻa, nā kai ʻai: pike, perch, crabs, shrimps, mussels,
nā mea ʻai i nā mea ʻai: ka umauma moa moa piha, kuhukukui, konipi, palaleka manuʻa,
nā huahana pā: ka ʻīhi me ka momona momona a hiki i 20%, kaʻaila momona - a hiki i 15%,
mashed kentang i ka waiu,
nā hua maloʻo (koe wale nō ma nā kīhāpai).
keʻokeʻo keʻokeʻo
hua moa
durum palaoa pasta,
inu inu: kissel, hua kaluma compote, koko, ʻulaʻula ʻulaʻula.

Loaʻa nā meaʻai a pau i luna me ka kolamu. No laila, pono ʻoe e hoʻokomo iā lākou i kaʻai ma ka liʻiliʻi. ʻO ka hoʻonui nui lākou e hoʻonui i ka nui o ka momona, hoʻonui i nā loli atherosclerotic i nā moku.

He aha ʻole ka mea ʻai:

kahi kūʻokoʻa,
caviar
mau mea momona: pipi, pipi, hipa,
ʻai, nā hua ʻāpana o ke koena
nā aila, nā momona: ka pata, ka pāpaʻa, ka aila niu, ka lard, margarine,
nā huahana waiū: ka hale a ʻāpala piha, waiū, kaʻaila,
meaʻai wikiwiki
nā ʻalāʻau: semolina, keʻokeʻo keʻokeʻo,
hānai, ʻami,
nā meaʻai ʻawaʻawa, nā mea ʻala maʻemaʻe.

Hiki i ke mālama i ka meaʻai kūpono ke hoʻohaʻahaʻa i ka cholesterol i loko o 2-3 mau mahina.

Hoʻomau ka hoʻohaʻahaʻa i nā meaʻai

Ma muli o kā lākou mau waiwai, kōkua lākou i ka hōʻemi ponoʻana i ka nānāʻana i nā lipoproteins hoʻopōʻino a hoʻonui i ka nui o nā mea pono. Ka mea nui e pili ana i kēia mea:

Mau aila oliva ololi. ʻO ka mea kūpono loa no ka cholesterol kiʻekiʻe. ʻO ke kumu o nā sterollo. Hoemi iki i ka kolamu ma ka 13-15%.
Avocado Loaʻa ka nui o nā phytosterols mai nā hua āpau. ʻOi aku i kēia mau mea i ka hiki o ka pūpū liʻiliʻi e huki i nā momona momona, e hoʻoneʻe iā lākou mai ke kino. Inā ʻoe e ʻai i ka hapalua o kahi avocado i kēlā me kēia lā no ka ʻaina kakahiaka, ma hope o nā hebedoma 3-4 o ka mālama ʻana o ka nui o ka kolamu e emi i ka hala o 8-10%, akā aia wale nō i nā lula o ka meaʻai maikaʻi.
Kiwi, ʻōpala, ʻahāleʻele, ka ʻōpū. Nā mea kūlohelohe maoli maoli. Hoʻoulu i nā metabolid lipid, e kāpae i nā radical free. ʻO ka haʻahaʻa o ka cholesterol ma ka 5-7% ke hoʻopau ʻia no nā mahina 2-3.
ʻO nā soyvaans, waiwai nā momona i ka momona. Hoʻomaʻamaʻa maikaʻi ʻo ia i nā kahe koko, hoʻopaʻa koke i nā lipoproteins haʻahaʻa haʻahaʻa, e kāpae iā lākou mai ke kino ma mua o ko lākou komo ʻana i ka kahe koko ākea.
Lingonberry, cranberry, pomegranates, strawberry, red currants, raspberry, red anggur lower cholesterol by 15-18%. He waiwai nā huaʻai i nā polyphenols. Hoʻomaʻemaʻe lākou i nā kīʻaha koko, hoʻoneʻe i nā mea ʻino mai ke kino. Pale lākou i ka hoʻomohala ʻana i ka maʻi maʻi, maʻi maʻi.
Tuna, mackerel, cod, trout, salmon. Loaʻa nā iʻa i nā momona momona (omega-3, omega-6). Hoʻoponopono lākou i ka hana lipid metabolism, hoʻomaʻemaʻe i nā moku koko o nā pāpaʻi atherosclerotic, a hoʻoikaika i nā membrane cell. Hōʻike ʻia e hoʻopuka i ka iʻa i ka meaʻai i kēlā me kēia lā, ma kahi liʻiliʻi (100-200g). Ma hope o nā mahina 2-3, e hoʻonui nui ʻia ka pae o ka lipoproteins maikaʻi e 5%, ino - hoʻemi ʻia e 20%.
Flaxseed, cereals, bran, oatmeal. ʻO lākou he nui ka nui o nā hua māla e hana like me nā ʻōpū: e hoʻowalewale lākou i nā ʻili-like o ka momona, nā mea huʻihue, a hoʻoneʻe iā lākou mai ke kino.
Kahiki. Hoʻonui ʻo ia i ka hana molid lipid, hoʻonui iā HDL synthesis, hoʻomaʻemaʻe i nā moku koko.
ʻO ka meli, hae, kele i ka ʻai. Hoʻonui i ka pale aku, hoʻoponopono pilikino i ke koko, hoʻomaikaʻi i nā kaʻina kūloko, hoʻihoʻi i nā moku i hoʻopau ʻia.
ʻO nā momona āpau i nā lutein. Hoʻihoʻi lākou i ke kino mai nā mea i nāʻaila, nā mea make, nā lipoproteins make. Palekana mai ka hoʻomohala ʻana i ka atherosclerosis.

ʻO nā hiʻohiʻona o ka papa ʻai meaʻai kolamu haʻahaʻa

He mea ʻai maikaʻi me ka kolamu kiʻekiʻe e like me ka prophylaxis no nā kānaka momona loa, me nā maʻi o ka digestive tract, cardiovascular system.

kakahiaka kakahiaka - ʻaina keke, kaʻaila kākā,
ʻaina awake - hua hua ʻai, ka wai,
ʻaina awakea - berotot soup, umauma moa me ka ʻuala a me nā mea kanu, compote,
ʻaina awakea - ʻaina ʻaina ʻaina, ka lāʻau chamomile,
ʻaina ʻaina - nā iʻa palaoa me ka zucchini a i ʻole ʻāpala, mea ʻono,
i ka pō - kefir.

ʻaina kakahiaka - kalapu, ka inu ʻeke,
ʻaina awake - 1-2 mau ʻāpono, wai wai,
ʻaina awake - kāpeti ʻaʻa mai i ka la momona hou iʻa, iʻa iʻa ʻia me kahi ʻoma o nā māmato a me nā kukama, ʻoi,
kaʻaina awakea - ʻaihala, ʻōhua, compote,
ʻaina ʻaina - casserole, tea,
i ka pō - yogurt.

ʻaina kakahiaka - ke kīloi me ka waiū ʻala, ka wai,
ʻaina awake - kākala huila me ka ʻaila ʻoliva, ʻōpala,
ʻaina awake - kākele puree kālala, stewal veal me asparagus, kaʻaina,
ahiahi ʻaʻaleʻa - ʻono me ka muesli, kissel,
ʻaina ʻaina - nā keke iʻa me nā pā mashed, salala, kaʻaī,
i ka pō - kefir.

Inā ʻaʻohe contraindications, hiki iā ʻoe ke hoʻonohonoho maʻamau i kēlā lā wikiwiki. ʻO ka laʻana, he lā kolo. ʻAi e pili ana i 1 kileka o nā huaʻai ma ka lā. No kaʻaina kakahiaka, ke kō kīwī, no kaʻaina awakea - ʻai i kāʻai ʻole me ka ʻaoʻao o ka ʻaoʻao, ma mua o ka moe keʻa. A i ʻole lā curd: casserole, kākāī palolo pihi, loko o kahi curd (e pili ana i 500 g), nā hua. ʻAʻole pono e hana i nā lā pōkole ma mua o ka manawa o ka mahina ma hoʻokahi mahina.

Mai hoʻohui i ka pīpī i ka ʻai. Hoʻopili ia i ka nui o nā momona ponoʻole, nā kalaka.
Inā makemake ʻoe i nā sweets, hiki iā ʻoe ke ʻai i ka pākala soy a i ʻole nā ʻelua o nā ʻāpana o ke kūmole maoli a me ka manaʻo o ka pīni koko.
I nā hiʻohiʻonaʻokoʻa no ka kuke ʻana, hoʻohuli i nā hua me nā protein. Hoʻokahi hua hua manu - 2 squirrels.
I ka wā e kuke ai i ka ʻai iʻa, e hoʻomaopopo e hoʻoheheʻe i ka wai mua kahi i kuke ʻia i ka ʻiʻo.
E hoʻolei i ka mayonnaise a me nā pā i loko. Nā loleʻaʻahu lole me ka aila, ka wai lemon. E hoʻolana i ka momona o ka iʻa i nā saturated, hoʻohui i nā mea ʻala a i nā mea kanu.

Pono e hoʻohui ʻia kekahi meaʻai me ka hoʻomaʻamaʻa kino, kāpae i ka uahi a me ka waiʻona, e like me ka hana o kēlā me kēia lā.

ʻO ka meaʻai kai Mediterranean, ʻo ia o kona pono

Ma kahi o nā meaʻai maʻamau, e kōkua ana e hōʻemi i ka nui o nā lipoproteins haʻahaʻa haʻahaʻa i loko o ke koko, aia kahi koho hou no ka olakino therapeutic - ke Mediterranean. Hiki ke hoʻohaʻahaʻa ia i ka cholesterol, akā i kona mau ʻokoʻa.

Nā kuʻuna kumu

Hoʻopili ʻia ke ʻano hana i kēlā me kēia lā i loko o nā manaʻo i ʻōlelo ʻia aʻe:

no kaʻaina kakahiaka - cereals: granola, cereals ma luna o ka wai, bran,
no kaʻaina awakea - pasta, iʻa a iʻa nā lau ʻai,
no ka ʻaina ʻaina - nā meaʻai o protein, hoʻohui ʻia i nā lau ʻai a i ʻole nā huaʻai.

ʻO ka kuke kuke kuke ʻana i ka umu i loko o ka umu, e hoʻolapalapa i ka kuke ʻana i ka paila pālua a i ʻole ka mea kuke palau. Me nā kolikoli kiʻekiʻe, nā meaʻai kīkē, kekahi ʻano o ka meaʻai wikiwiki, ua pāpā ʻia loa.

ʻO nā huahana no ka papa o kēlā me kēia lā:

nā hua maloʻo (koe wale nō ma nā kīhāpai).
nā mea kanu
hua
nā hua waiū skim
ʻāʻī, nā hua sesame, nā hua kanu (me ka paʻakai a me ka aila),
mai nā aila - wale ʻoliva,
palaoa a pau
nā kamala - brown rice, bulgur, millet, bale
ae ʻae ʻia ka waiʻona - ʻo ka waina wale nō ka mea ʻona, ʻaʻole iʻoi aku ma mua o 150 ml i hoʻokahi lā i ka ʻaina ʻaina.

Ua kau ʻia nā huahana ma ka papa ʻaina 3-5 mau manawa i ka hebedoma.

ʻāmaʻa ʻulaʻula (trout, salmon),
umauma umauma umauma
ʻuala
hua manu (protein)
hauʻoliʻa - meli, kozinaki.

Hoʻokomo ʻia ka ʻiʻo ʻulaʻula (male pipi a ʻaiā paha) i loko o ka papaʻai 4 mau manawa i hoʻokahi mahina.

Papa helu waihona

ʻO ka papa ʻaina Mediterranean e komo i ʻekolu mau manawa i ka lā, me ke ahiahi o ke ahiahi a me nā kukui ʻoliʻoli. Ka lōʻihi mai 3 a 5 mau mahina.

ʻaina kakahiaka - oatmeal i ka waiū skim, berena me ke kīpī, ʻōmaʻomaʻo,
ʻaina awakea - pūlehu palaoa a i ʻole pōpō me nā iʻa, kaʻaila,
ʻaina ʻaina - iʻa ʻulaʻula me nā tōmato, kahi aniani o ka waina.

ʻaina kakahiaka - millet kāwele, Feta tī keke, green tea,
ʻaina awakea - iʻa iʻa ʻia, nāʻaina me ka pasta, ʻōmaʻomaʻo,
ʻaina ʻaina - nā ʻāpana iʻa me ka kāloti kaloti, ka wai.

ʻaina ʻaina - kūwau, kīwī ʻeleʻele,
ʻaina awakea - huaʻu ʻai, ʻaila huaʻai, ʻāpana kīʻaha paʻakikī, ʻawaʻī a i ʻole keke,
ʻaina ʻaina - iʻa ʻai ʻia a i ʻole ume moa, ʻī.

Hoʻoikaika ʻia nā kīmaha kukui. I ke ahiahi - ʻo ia ka hua mau, i ke ahiahi - nā huahana pākolo (kefir, ka ʻeha, ka ʻīwī hale, kāwili ʻia me nā hua maloʻo).

Nā mea i hoʻomākaukau ʻia e nā mea kākau o ka papahana
mamuli o ka palia hoʻoponopono o ke kahua.