ʻO kā mākou mau moku

Ua hoʻomaka ka mōʻaukala mōʻaukala ma 1769. Ke lawe nei ʻo i ka noiʻi ma luna o nā puʻu pōhaku, ʻo Pouletier de la Salle (kahi loea mai Farani) i ʻike ʻia i ka paʻa keʻokeʻo ʻike ʻike ʻia. Ua hōʻike ʻia ma lalo nei ka loiloi ʻokoʻa kēia mea e like me ka momona. Loaʻa i kēia waiwai kāna inoa i ka makahiki 1815 wale nō iā Michel Chevrel - kekahi mea loea Farani ʻē aʻe. No laila ua aʻo ka honua i ke ola o ka cholesterol, ma kahi o ka "chol" ma muli o ka bile, a me ka "sterol" he wiwi. Akā e like me ka hōʻike ʻana o nā noi noi o hope, ʻaʻole pololei loa ka inoa. I ka makahiki 1859, ua hōʻike maʻa ʻo Pierre Berthelot (kahi loea mai Farani) i hōʻike hewa ʻia he kolu ka waiʻona. A no ka haʻi ʻana i nā ʻōmole āpau i ka waiʻona e loaʻa ana ka huluhulu "-ol" i ko lākou inoa, i 1900 ua kapa ʻia ʻo ia ka cholesterol. A i loko o kekahi mau'āina post-Soviet, me Ukraine a me Russia hoʻi, ua like ka inoa o ia inoa.

ʻAʻole i pau nā haʻawina o ke kolamu, a ma ka 1910 ua paʻa ka hiki ʻana o nā apo pili i hoʻopili ʻia, kahi ʻano atomika i nā molekule o ka pūhui, a ma ia mea, ua hoʻopili ʻia nā kaulahao ʻaoʻao o nā mololi karbon ʻē aʻe. Mahalo i kēia ʻike, ua hōʻike ʻia kahi hui holoʻokoʻa o nā ʻano like like me kēia, akā me kekahi mau ʻokoʻa i loko o ka hana o nā kaulahao ʻaoʻao. Ma hope mai (i ka makahiki 1911) ua kapa ʻia kēia hui ʻo styrenes, kahi i kapa ʻia ʻo sterols.

A laila ua loaʻa nā mea hoʻohui ʻia me kahi ʻano like like ʻole, ʻaʻole i loaʻa he hui hydroxyl, ma muli o ke kolamu, ʻoiai, ua hoʻomaka ʻia ka manaʻo ʻawaʻawa. I kēia manawa ke hala o ka inoa ʻo ka 'waiʻona' hewa: ʻae, ua loaʻa nā mololeka i ka oxygen, akā ma nā hui like ʻole ma mua o ka waiʻona.

Akā e like me nā mea kūlohelohe me kahi mea like ʻole e hui pū ʻia, no laila, i ka 1936 sterols, nā testosterone steroid, nā huaʻola D mau huaʻala a me kekahi o nā alkaloid i kapa ʻia ʻo steroid.

Ua kiʻi hou ʻia ʻo Cholesterol (maʻemaʻe) i ka makahiki 1789 e ke kauka Fourcroix (mai Farani). Akā i ka manawa like, ua hoʻomaka ka "cholesterol boom" me ka waiho ʻana o ka lāʻau lapaʻau Lūkini Nikolai Anichkov. Na kēia kanaka i kuleana i ke kumu o ka cholesterol kumu kumu o ka atherosclerosis. No ka mea hoʻāʻo, ua hāʻawi ʻo ia i nā koina nui o ka kolamu, kahi, nā mea maoli, ua maʻi me ka atherosclerosis. I kēia kūlana, hiki iā mākou ke kahaki i ke ʻano hoʻohālike me ka ʻōlelo nane ma kahi o ka hāʻule ʻana o ka nikotine e hoʻopilikia ai i kekahi lio, a i ʻole, e pepehi ʻia ana.

ʻO ke kumumanaʻo o ka atherosclerosis e kū mai i ke kolamu, ʻaʻole i kau wale i ka kolamu he mau mea e make ai, akā ke kumu nui no hoʻi o ke ʻano o nā ʻano kīʻaha āpau a me nā manaʻo o ka "kūpono kūpono". Akā e hoʻomanaʻo mau ʻoe e pono ke ana ka lula i nā mea āpau, ʻoi aku hoʻi i nā mea o ka meaʻai a me ka inu.

Mea hoihoi e ike:
Oe e ike he 1 kg o kamato he nui ka nikotine na, e like me GOST, aia i loko o hoʻokahi pahu o ka mama? ʻAe, akā ʻaʻole kēia manaʻo e hāʻawi i ka tōmato a hoʻomaka i ka ulaula, no ka mea, ʻo nā ʻoka, he ʻoi aku ka nikotine, he nui nā carcinogens. Maʻalahi wale, ʻo nikotine ka alkaloid ʻaʻole i loaʻa wale i ka tapaa. Hiki ke loaʻa i nā mea kanu a i ka nui o nā waiwai i hiki ke hoʻoikaika i ka hopena maikaʻi i ke kino o ke kanaka.

Aia ka Cholesterol i nā momona holoholona., a me kona neʻe i loko o ke kino o ke kanaka e hāʻawi i kahi hōʻoia o ka hana maʻamau a me ka hana ʻana i nā mea e pono ai. Ma lalo o ka mana o ka radiation ultraviolet, ua hoʻohuihui ʻia ka cholesterol i kahi mea hou - vitamina D a he provitamin D3. Eia kekahi, ʻike ka mea hoʻopiʻi ergosterol e hoʻoweliweli ʻia i ka D2.

ʻO Cholesterol, ʻo ka mea, he māhele koʻikoʻi o nā membrane cell a me nā kiko. Ināʻaʻohe kolala, ʻaʻohe loli maʻamau o nā waikahe bile. Eia kekahi, me ka ʻole o ka hoʻokumu ʻana i ka vitamina D, ka moena a me nā hormone corticosteroid.

I loko o ka ate, ua hoʻohuihui ʻia ka cholesterol, e hana ana i nā momona bile, kahi, e koi ʻia i loko o ka pākuhi liʻiliʻi no ka hoʻopili ʻana o nā momona. ʻO Cholesterol nā kumu no ka hoʻopiʻi ʻana o nā hormones hydrocortisone a me ald testosterone, ʻo ia kahi o nā cortex adrenal. ʻO ka hormonogens estrogens a me nā androgens he kolesterol kekahi, akā hoʻololi ʻia i ka hana ʻana o ka hoʻoneʻe ʻana. A ʻo ka puʻuwai, a he ʻokoʻa paha 8% o kāna waiwai momona, ua ʻike pū ʻia ka kolesterol.

ʻO ke kumu nui o ka cholesterol no ke kanaka he mau ʻaka manu. Loaʻa iā ia i loko o ka pata, ka ʻiʻo, ka waiū maoli, iʻa a me ka hua manu. Inā ua kākau ʻia ma ka pōpō o ka pata, ʻaʻole i loaʻa ka huaʻai i kēia huahana, a laila e pono ke manaʻo i kēia:

• hoʻowahāwahā i ka mea kūʻai
• hana hemahema

E aho e hōʻole i ke kūʻai aku i kēia huahana, no ka mea, ʻaʻole maopopo loa ka mea a ka mea hana i makemake ai e hoʻopuka i nā mea kūʻai aku me kēia ʻano ʻōlelo, a inā paha he aila ʻaila. Aʻo ka haʻalulu he "aila", ma nā lika kahi e helu ʻole ʻia ai nā mea kanu, a kapa ʻia ʻo "Olive" (Provencal), "No Salads" a "Awele aʻa" aʻa me ka ʻole e hōʻike nei i ke ʻano o kona hoʻomaʻemaʻe.

Hoʻomaopopo nā mea hōʻike aku:
Wahi a ka ʻōlelo kikoʻī o ka moku'āina o ka hapanui o nā ʻāina muri-Soviet, pono nō i ka pākeke ka ʻike.

1. ʻĀina hana
2. Massa
3. Kau aila ʻaila
4. ʻ contentlelo kaloli
5. Ehia ka momona i loaʻa ma 100g,
6. ʻO ka lā Bottling
7. ʻO ka lā kau
8. ʻO ka hōʻailona o conformity, ʻo ia hoʻi, pono e loaʻa i ka huahana nā ʻike i loaʻa iā ia kahi palapala maikaʻi.

Hoʻi hou i ka cholesterol. ʻO ka hapanui o ka ʻōpū (a hiki i ka 80%) i hoʻokaʻawale ʻia i loko o ke kanaka iā ia iho. Hoʻokumu ʻia i loko o nā nui a me nā ʻili ʻē aʻe mai nā saturated acid. Ma kahi, ʻaʻole mai nā acid unsaturated lākou iho, akā mai ka acetic acid i hana i ka wā decomposition. Aia kekahi manaʻo i ka nui o nā kolamu i hoʻopuka pololei ʻia i ke kino e lawa no kāna hana maʻamau. Akā ma hope o nā noiʻi hōʻike ʻo ka nui o kolesterol "internal" i loko o 2/3 wale nō o ka nui o ka nui e pono ai e ke kino. ʻO ke koena e hele me ka meaʻai.

Pono ʻoe e hoʻomanaʻo mau ʻo ka cholesterol pono kahi mea palekana. Akā hiki i kona luhi ke hoʻonāukiuki i ka hiki ʻana o nā veins varicose, nā maʻi ʻeha a hoʻonui nui i ka hopena o ka pohā.

I kēia manawa o ka hoʻohanaʻana i ka cholesterol e ka pākeke i kēlā lā he 500 mg.

Akā ehia nā 500mg o ka cholesterol? I mea e wehewehe pololei ai a wehewehe pehea pehea e hoʻoholo ai i ka helu o ka kolamu o ka kolamu, e nānā i kahi hiʻohiʻona ma nā hua moa.

Wahi a ka hapa nui o nā mea hānai meaʻai a me nā mea kākoʻo o ka ʻoi "olakino", 300 mg kolamu ma ka 100 g o nā huahana i loko o kahi hua moa. Pili kēia i nā hua yolk, no ka mea, ʻo ka hāmeʻa ka free kolesterol free. Akā no ke aha, no ka laʻana, ua hoʻopiʻi ʻia nā kūmole moa i nā hua moa, a me nā hua manu i loko o ke ʻano o nā meaʻai maikaʻi a me nā kolamu? Ma hope o nā mea a loa, ua ʻike loa ʻia ka waiwai o ka ʻai o nā hua āpau (moa, ʻuala a manu ʻākahi) he like ʻole, a ua like hoʻi ka hopena o nā ʻeke hua.

Eia nō naʻe, e pili ana i kahi kumuwaiwai ʻoi aku ka maikaʻi, ʻo ia hoʻi, kahi loea ʻepekema kūikawā, hiki iā ʻoe ke ʻike i ka loaʻa ʻana o ka nui o nā kolamu ma nā hua yolk - 1480 mg no kēlā me ka 100 g o ka huahana. Ma hea mai hea mai ka inika 300mg, kahi i hoʻohana ʻia ma ka hana o nā ʻano kaiʻai like ʻole? ʻAʻole hiki i ka pane, ʻaʻole hiki ke loaʻa i kēia nīnau, ʻo ia ka mea kūpono e waiho wale i ka nui o nā meaʻai "ʻai" wale nō, a me ka hana pū ʻana me nā mea ʻike ʻepekema. No laila, ua hōʻoia ka poʻe ʻepekema i kahi wale nō ʻo 2% o ka nui o ka loaʻa i ka meaʻai e hoʻoulu ʻia e ke kino! I kēia manawa i loko o nā hua.

Hoʻolālā:
1 ka moa moa (ʻāpana 1) e like me ke GOST kaupaona ʻana ma kahi o 55g. ʻO kēia ka mea o ka momona āpau me nā hua manu, ka protein, nāʻa a me kahi kaʻawale ea.

Lōlā:
Inā he 55 g ka nui o kahi momona āpau, a laila ke kaumaha o ka yolk i loko ia he 22 g. Eia kekahi, inā 100 g o ka yolk e loaʻa ai (ma muli o ka hōʻike) 1480 mg o ka cholesterol, a laila 22 g o ka yolk ma kahi o 325.6 mg o ka cholesterol. A hoʻokahi wale nō kēia hua!

ʻO kahi helu koʻikoʻi, aia wale nō, o ka nui o ka cholesterol e hele mai ana me ka meaʻai, hoʻokomo ke kino o ke kanaka i ka 2% wale nō, a he 6.5 mg wale nō kēia.

Hopena: e hōʻiliʻili i ka wai maʻamau i kēlā me kēia lā mai nā hua manu wale (me ka yolks mau.), pono ʻoe e ʻai iā lākou ma ka liʻiliʻi ʻo 75pcs! A inā e inu ke kanaka i kekahi kīʻaha kīkīa a i ʻole nā ​​mea inu i loko o ka lā i kēia lā, e hoʻonui ka nui o kēia nui i ka 85-90pcs.

Eia kekahi ʻikepili hou no ka poʻe limahana meaʻai. Hoʻopili i nā kolamu, hua ʻuala i loaʻa ka mea koʻikoʻi antisclerotic - lecithin, e kōkua ana i ka hoʻohemo ʻana i nā kolamu nui mai ke kino. Akā inā hoʻomaʻamaʻa maʻamau ʻoe i ka ʻai ʻana i ka hua manu, a laila e hoʻololi kēia hopena i ke kūlike, ʻo ia hoʻi, e hoʻomaka ke kino i ka "kolepa" kolamu i loko o nā moku.

Hiki ke hoʻokō ʻoi aʻe i ka helu o ka palaki, ʻo ka huahana ʻē aʻe e pili ana i ka ʻōpala. No laila, ma 100g o ka huahana, e like me ka puke e pili ana, 190mg o ka cholesterol, ʻo ia ka mea e loaʻa wale ana ka 7.6 mg mai ka pā maʻamau (200 g) i ʻai ʻia e ke kino. Hiki iā ʻoe iā ʻoe ke helu maʻalahi i ka nui o ka ʻaila āu e pono ai e ʻai ai i ka hoʻopau ʻana i ka pono o kēlā me kēia lā no ka kolamu. ʻOiai nā "propagandist o kahi meaʻai olakino" hiki ʻole iā ia ke ʻano o nā "feats".

He mea nui ia e ʻike!
I ka hua manu hua, ma kahi o nā cholesterol a me ka lecithin, aia kahi pantothenic acid, ʻo ia ka vitamin B5, ka hemahema o ka hāʻawi i ka maʻi metabolic. Ma muli o ka nele o ka vitamin B5, kūkulu ka dermatitis a me ka depigmentation e kū nei, a me nā keiki e emi ana ka ulu o ka ulu. ʻO Yeast ka mea i ka like o ka ʻikepili o ka hua manu ma kēia ʻano, ʻoi aku ka maikaʻi ke kūʻai aku i kahi huahana i nā hana kūloko, no ka mea wale nō e lawelawe kēia mea i kūʻai aku i kahi huahana kūlohelohe, ʻaʻole kahi ʻano genetically i hoʻololi ʻia.

Ma ke ala, ʻike koke ʻia nā hua āpau ma mua o ka kūʻai ʻana aku iā lākou i ka mea kūʻai hope loa ma kekahi ovoscope, kahi e ʻae ai ʻoe iā ʻoe e ʻike i ka mau hewa o ka ʻōiwi o ka hakahaka i ka manawa, e ʻike i nā kuhi hewa i loko o ka hua manu, a. Ma kahi mea kūʻai aku, ua ʻike anei ʻoe i kēia ovoscope? A ʻike ʻole paha i ke ʻano o kona ʻano? ʻAʻole anei? ʻO, ʻo ia kā mākou ke ola.

Ehia ka nui o ka kolamu me ka meaʻai

ʻO ke kolamu he māhele nui o nā hana i loko o ko mākou kino. ʻO ka hapa nui o kēlā me kēia lā i nā kānaka, ma kahi o 80%, e hoʻoiho i ka ate, ke koena a mākou e loaʻa ai.

No ka hoʻohālikelike, hiki ke loaʻa ka nui o ka kolikoli no ke kanaka ʻelemakule ma o ka ʻai wale ʻana no 2 mau hua yolks, kahi paona o ka moa a pipi paha, 100 karā o ka caviar a i ʻole nā ​​hoki, 200 mauʻu o ka ʻala. E pili ana i kēia, ua lilo i mea e mālama i ka nui o nā lipoproteins e hele mai me ka meaʻai, pono ʻoe e koho pololei i nā kīʻaha no kāu papa inoa.

Nā lā kōkaha pili ʻana

Wahi a nā kānaka ʻepekema, no ka hana pono o nā iwi āpau, ʻo ka nui o ka cholesterol i kēlā me kēia lā he 300 mg o ka cholesterol. Eia naʻe, ʻaʻole ʻoe e lawe i kēia kiʻi ma ke ʻano he maʻamau, ʻoiai hiki iā ia ke loli nui.

Ma muli o ke ʻano o nā kāne i nā kāne a me nā wahine, ʻaʻole wale nō ma ka male, akā ʻo ka makahiki, ka hiki ʻana o nā maʻi, ka pae o ka hana kino kino o kēlā me kēia lā a me nā mea ʻē aʻe.

Ma nā kumukūʻai maʻamau

No kahi kanaka maikaʻi loa, hiki ke hoʻonui ʻia ka pono o kēlā me kēia lā i 500 mg. ʻOiai kekahi mau poʻe loea e haʻi hiki iā ʻoe ke hana me ka ʻole o ka kolamu, ka mea e hele mai ana i nā huahana, ʻaʻole naʻe pēlā. ʻO ka hopena maikaʻi ʻole ma ke kino ʻaʻole wale nō inā he ʻoi aku ka kolamu ma mua o ka mea pono, akā akā inā i hōʻemi ʻia ma mua o ka maʻamau. Ma kēia hihia, ʻo ka ʻōnaehana o ka kikowaena mua a me ka lolo ka mea i hoʻopilikia mua, ka mea i hoʻopili ʻia e ka manaʻo mau ʻana i ka nāwaliwali, nā māhā, ke aʻa, ka hopohopo, ke kaumaha a me nā maʻi ʻē aʻe.

Me ka cholesterol kiʻekiʻe

Hoʻomaopopo ka poʻe maʻi i ka pilikia no ka atherosclerosis e hōʻemi i ka helu o ka kolamu i kēlā me kēia lā i ka hapalua.

ʻO ka ʻai ʻana e hoʻomaʻamaʻa i nā kolamu e pili ana i ka emi ʻana o ka ʻai ʻana i nā momona holoholona. ʻO ka mahele o ka leona o ke ʻano e pono ai nā hua o nā hua, nā lau a me nā cereals, a ʻaʻole ma mua o 30% o ka nui o ka nui o ka meaʻai i hāʻawi ʻia i nā momona o kēlā me kēia kumu. ʻO kēia mau mea, ʻo ka hapanui e pono ai nā momona momona, i loaʻa i loko i nā iʻa.

He aha ka mea likeʻole ma waena o LDL a me HDL?

ʻO ka lipoproteins haʻahaʻa haʻahaʻa (LDL) he "kino" kolesterol, kahi i hōʻiliʻili nui ai ma nā paia o nā kīʻaha koko. I nā kānana maʻamau, hāʻawi ʻia kēia mea i ka hana o nā pūlima. ʻO ka lipoproteins kiʻekiʻe-kiʻekiʻe (HDL) ka "maikaʻi" kolesterol, ʻo ia hoʻi, ke hakakā ʻo LDL. Ke kālai nei ʻo ia iā ia i ka puʻu, kahi mau manawa e hoʻoneʻe ai ke kino ma ke ʻano.

Kuhi ka helu o ka ʻai cholesterol i kēlā me kēia lā ke noʻonoʻo i ka māhele o kēia mau mea ʻelua.

Manaʻo nā kauka i nā hana i nā hoʻokolohua no ka kolesterol nui, akā naʻe ka liʻiliʻi o kēia ʻike. ʻOi aku ka maikaʻi o ka hāʻawi ʻana i ke koko no kahi hōʻike kikoʻī i ʻike i ke kauka ke ʻike i ka ʻokoʻa ma waena o ka LDL a me HDL.

Hoʻopiʻi i nā kīʻaha koko

ʻAʻole ʻike nā kānaka āpau i ka nui o ka ʻai e hiki ke hoʻopau ʻia i kēlā me kēia lā, no ka mea pinepine ka poʻe ʻike ʻole a hoʻomohala lākou i ka atherosclerosis. Hū iki kēia maʻi, me nā hōʻailona ʻole. Hiki pinepine ke ʻike i kahi mākaia overestimated o ka "maikaʻi" kolesterol a hiki i ka manawa o ka momona koʻikoʻi, ka hoʻomohala ʻana o ka angina pectoris a i ʻole mellitus maʻi mellitus.

Atherosclerosis

Hoʻomaka ke kaʻina o ka sedimentation kolesterol i ka wā i nā meaʻai junk, ka nicotine a me ka waiʻona i loko o nā nui he nui i loko o ke kino. ʻO nā mea make ʻino e komo ai i ke kahe wai ʻaʻole pono ke wā e hana ai.

Mai nā meaʻai kīnā ʻole, loaʻa i ke kino ka nui o nā mea ʻawaʻawa e hoʻokaʻawale ʻia, ʻaʻole pono ka manawa e mau ʻia ma ke ʻano o ka ikehu. Ke alakaʻi nei kēia i ke ʻano o nā triglycerides me ka pōkole moloke LDL wikiwiki, nui i nā paia o nā kahe koko. Ka lōʻihi i ka manawa, lilo ka moku, a ʻoi aku ka paʻakikī i ke koko e hele ma kēia wahi. E loaʻa pū ka naʻau i ka ukana ʻoi loa, no ka mea ua paʻakikī ke paʻu i ke koko ma o kahi moku ʻuʻuku me ka hoʻomaʻemaʻe loa.

ʻO ka infarction myocardial a me ka hōʻeha ka hopena o ka hoʻomaʻamaʻa ʻana o ka LDL kiʻekiʻe. ʻAʻole i ʻole kēlā mau maʻi e makaʻu i ka wā e hiki mai ana, pono ʻoe e ʻike i ka wā ʻōpio ʻo ia ke ʻano o ka maʻamau o kēlā me kēia lā o ka cholesterol.

ʻO nā hopena o ka hoʻonāʻana o ka cholesterol

Hoʻonui pinepine ʻia a lawa ʻole ka pau ʻana o ka cholesterol i kēlā me kēia lā i ka hemahema ʻaʻai ʻole a i ʻole ka nui o nā hua ʻōlelo o ke kino o ke kino.

ʻO ke kolamu o ka kolamu e hoʻonāukiuki i kona hoʻoilo ʻia i ke ʻano o nā places i kapa ʻia, a ma ia ʻano e hiki ai i kēia mau pilikia pilikia:

• kokohiwi,
• uhaiki ikaika
• haehae maʻi
• hahau 'eha a me ka puʻuwai,
• ka embolism pulmonary.

He koʻikoʻi nā ala ʻona e hoʻonāukiuki i ka nui o ka hōʻailona kino kolepa maʻamau, hiki iā ia ke alakaʻi.

Norm no nā wahine

No nā wahine, ʻo ka ʻike o LDL i ke koko he mea koʻikoʻi ia no nā kāne, no ka mea, ua hana kēia waiwai i nā hana koʻikoʻi. Ua hōʻoia nā ʻepekema ʻepekema ʻo ke kino wahine ma lalo o ka palekana o nā hormones a hiki i ka menopause. Hiki iā lākou ke kāohi a hōʻemi i ka nui o ka cholesterol maikaʻi i ke koko a hiki i ka makahiki 50. Ke hele mai ka menopause, lilo ka wahine i nā hopena ʻino o LDL.

ʻO ka hana o ka cholesterol i kēlā lā i kēia lā i loko o ka grama no nā wahine ʻaʻole pono e oi aku i ka 250 mg. E hoʻokaʻawale ke ʻike, ʻo 100-110 mg mg mau kolamu ma loko o 100 g o ka momona holoholona. Inā mākou e noʻonoʻo nei i kēia hōkuhi mai ka ʻaoʻao o nā hoʻopili, a laila e helu ʻia ke kolamu ma mmol / l. No kēlā me kēia makahiki, ʻokoʻa ka maʻamau:

• 20-25 mau makahiki - 1,48 - 4.12 mmol / l,
• 25-30 mau makahiki - 1,84 - 4.25 mmol / l,
• a i 35 mau makahiki - 1.81 - 4.04 mmol / l,
• a i 45 mau makahiki - 1.92 - 4.51 mmol / l,
• a i nā makahiki he 50 - 2.05 - 4.82 mmol / l,
• a i kahi 55 makahiki - 2.28 - 5.21 mmol / l,
• 60 makahiki a ma luna - 2.59-5.80 mmol / l.

Ua emi ka helu o ka cholesterol i kēlā me kēia lā no nā kāne. No ke heluʻana i ka mea i hoʻopau ʻia, hoʻohana ʻia nā papa i nā like o nā huahana like ʻole a me ka nui o ka kolamu ma kēlā me kēia 100 g.

He hemahema o Kololeka

ʻAʻohe hemahema o kēia mau mea i ka kino o ke kanaka, ʻoiai ʻo ka hoʻolohi nui ʻana i ka cholesterol i pau i ka ʻai me ka meaʻai e alakaʻi i ka hiki ʻole o kēia hopena:

• nā hemahema o nā hormones sex,
• varicose veins,
• nā mālama cellulite
• nā kūlana kaumaha
• haiia neurosis.

Ka mea, no ka hana maʻamau o ke kino, pono ia e hana i kekahi la maʻamau o kēlā me kēia kolamu e pale ai i ka nānā ʻole ʻana o ka mea pono.

ʻAi meaʻai

ʻO ke ʻano maʻamau o kēlā me kēia lā e hele mai me ka meaʻai, ʻaʻole i hoʻoponopono ʻia e kekahi kanaka, a no laila aia nā kuhi o ka palala ʻana o ka kolamu.

Hoʻomaopopo i ka nui o ke kolamu e komo ai i ke kino me kekahi mau meaʻai e kōkua pono i ka hoʻoponopono ʻana i ka ʻai no ka meaʻai kūpono.

Ke helu nei i ka ʻai o ka kolamu o kēlā me kēia lā, pono ka manaʻo e mālama i ka hui ʻoi loa ka hui ʻana no ke kino kahi hui ʻana o nā lemi me nā lipoproteins. ʻO ka nui o ka momona o ka holoholona e hele mai i ka meaʻai, pono e hoʻoponopono ʻia kona nui. ʻAʻole pono e oi aku i 30% o nā momona pau a pau. I ka ulu ʻia ʻana o kahi mea iʻai i ka haʻahaʻa haʻahaʻa ma ka momona, a laila e ʻāpono paha ʻo ia i ke ʻano o ka hoʻohaʻahaʻa ʻana i nā pae kolamu ma ke koko.

Nā kapu kula no ka hoʻoponopono ʻana

ʻO ka pilikia maʻamau e manaʻo ʻia he cholesterol kiʻekiʻe. Hiki iā ʻoe ke hoʻoponopono i ke ʻano me nā lāʻau lapaʻau kūikawā - statins, akā ua manaʻo pū kekahi nā mea e ukali ʻoe i ka ʻai kolamu haʻahaʻa haʻahaʻa loa i kekahi mau lā.

I nā huahana e kōkua i ka hoʻemi ʻana i nā pae kolesterol, ʻo nā mea lapaʻau e komo me nā mea ʻaʻole e hōʻike wale aku i nā hōʻailona nui, akā ʻaʻole ʻae i ka ʻike i ka hāʻule i kahi paeʻole.

1. Hoʻokomo ʻia ka Butter e pani i nā kūmole huaʻala - oliva, pīpī.
2. Hoʻonohonoho ʻia e hoʻokomo i nā grapefruits, kamato, nā wai wai, nā ʻona, nā pistachios i ka papa kuhikuhi i kēlā me kēia lā.
3. ʻO nā cereal, makemake ʻia e hāʻawi i nā hua palaoa bale, oat bran, a me ka pala flax.
4. E koho ʻia ka Confectionery e kahuli i ka silikua ʻeleʻele; o nā mea inu, makemake ʻia i ka ʻono ʻāpana.

Manaʻo nā mea noiʻi me ka hana kūpono e pili ana i nā meaʻaiʻai i hui pū ʻia me nā hana ʻai e kōkua i ka hoʻemi ʻana i nā pae kolene ma kahi o ka hapaha o nā hōʻailona mua.

Nā ʻōlelo hāʻawi kai

Mai poina e pono nā loli o ka mea ʻai a i ka manawa like, ʻoiai hiki i kēia ke hōʻemi i ka hopena o ka hoʻomohala ʻana i nā pathologies. Hoʻomaopopo nā mākeke i ka pale ʻana i ka ulu ʻana a i hōʻemi paha o ka cholesterol ma ka hoʻoponopono kūlohelohe i kēlā me kēia lā o ka lipoproteins i kēlā me kēia lā o ka nui o 300 mg.

I ka papa kuhikuhi o kēlā me kēia lā e pili ana i ka hoʻolālā ʻai kūpono e hiki ai ke hōʻemi i ka hopena o ka hypo- a i ka hypercholesterolemia, pono nā helu hua'ōlelo i manaʻo ʻia.

Hōʻike ʻia e haʻalele i nā hua moa i ka meaʻai o kēlā me kēia lā, akā pono kēia hua ʻōlelo i loko o ka papa ʻaina ʻelua mau manawa i ka hebedoma. Eia kekahi, e pono e hoʻololi i ka wai kōkī momona me ka mea momona hiʻona momona;

Pono ka hoʻokō ʻana me nā ʻōlelo ʻaʻai meaʻai e makemake pū me ka hana pilikino i kēlā me kēia lā, no ka mea, ua hāʻawi lākou i ka normalization o nā hana kūlohelohe a me ka cholesterol.

Norm no nā kāne

Ehia nā cholesterol e hiki i nā kāne ke hoʻopau i kēlā me kēia lā? ʻAʻole ʻokoʻa loa ka helehelena o nā hiʻohiʻona no nā wahine i ke ala nui. Hiki iā ia ke hoʻopau i nā kāne mai ka 250 a 300 mg o ka cholesterol i ka lā. Inā mākou e kamaʻilio e pili ana i ka nui o LDL i ke koko, a laila e ʻokoʻa kekahi mau helu. Kuhi ʻia nā ʻāpana ʻae i kēia mea waiwai i ke ʻano o ka makahiki:

• 20-25 mau makahiki - 1.71 - 3.81 mmol / l,
• 25-30 mau makahiki - 1,81 - 4.27 mmol / l,
• 30-35 mau makahiki - 2.02 - 4.79 mmol / l
• a i 40 mau makahiki - 1.94 - 4.45 mmol / l,
• a i 45 mau makahiki - 2.25 - 4.82 mmol / l,
• a i ka 50 - 2.51 - 5.23 mmol / l,
• a i 55 makahiki - 2.31 - 5.10 mmol / l
• 60 makahiki a ma luna - 2.15 - 5.44 mmol / l.

No nā kāne, ka piʻi ʻana i ka cholesterol maikaʻi ʻole kekahi o nā kumu maʻamau loa o ka make kiʻekiʻe. ʻO nā meaʻai maikaʻi ʻole, nā honu, ka inu wai, ka luhi o ka pinepine, a me ka liʻiliʻi o ka hana kino e hāpai i kēia hopena maikaʻiʻole.

Hia ka poʻe i kū ai?

Inā mālama ʻole kekahi kanaka i ke kumu o ka ʻai ʻana o ka cholesterol i kēlā me kēia lā, hana ʻo ia iā ia iho i ka hoʻomohala ʻana i nā maʻi maʻi.

Nā ʻilima

ʻO ke kiko o ka piʻi nui ʻana o ka hoʻoulu ʻana i ka atherosclerosis e loaʻa i ka poʻe me:

• haʻi maʻi
• ʻokiʻoki
• puʻuwai paʻakikī
• maʻi maʻi coronary
• maʻi maʻi
• ʻo ka hyperlipidemia familial.

Hiki i kēia mau maʻi ke hoʻonāukiuki i ka hoʻomohala ʻana o ka atherosclerosis o nā kīʻaha koko. Kēia, kū ana kahi pūʻulu o nā kānaka e hāʻule nei i loko o ke kaha pōpilikia ma muli o nā kumu i hala iho nei:

• inu waiʻawa
• ulaula
• ʻoi aku i nā makahiki 40
• muhōkai
• ka mālama ʻana i kahi nohona pili i ke ʻano o nā haʻuki a me ka hana kino.

ʻAʻole koke ka pōʻino iā LDL, no laila he mea nui loa e hoʻomāhā i nā hoʻokolokolo pale ʻana e nā kauka i ka manawa. E nānā i kāu olakino, ʻoi aku ka maikaʻi o ka hopu ʻana i kahi hōʻike loiloi biochemical kiko kikoʻī.

Pehea e hoʻohaʻahaʻa ai i ka cholesterol, kaʻā a me nā meaʻai me ka kolamu kiʻekiʻe

ʻO ke kani maikaʻi loa i ka huaʻōlelo ʻo "cholesterol" e hoʻoulu ai i ka hopohopo a me ka huhū i waena o nā mea he nui. ʻO kēia lā ua hoʻohālikelike ʻia i kahi hui o nā huaʻōlelo e hoʻohana nui ʻia ana i kahi ʻano hoʻohilahila. Akā pehea ka hoʻokō o kēia kolamu? Hoʻopili i ka pane i kēia nīnau mai ka lehelehe o ka lālā o ka papa o ka ʻaha puke o Moscow Association of Cardiology Nikolai Korzhenikov.

ʻO nā kamaʻāina o Lūkia, eia naʻe, ke hoʻomau nei nā poʻe mai nā maʻi cardiovascular, ʻo ka nui o ia mea i hōʻino. I ka awelika, noho mau ka Lūkini ma mua o 20 mau makahiki ma mua o ka poʻe ʻEulopa. Nā hōʻike no ka 2002, ʻo 59 ka makahiki o ke ola ma ka Lūkini he 59 mau makahiki, ʻo ka mea e noho nei i ka European Union ma ka awelika 80 mau makahiki.

ʻO ke kuleana koʻikoʻi no kēia mea e pili ana i ka cholesterol, kahi e hoʻoili ai i nā maʻi o ka ʻili o ka puʻuwai a me ka lolo. Ke ueʻi nei kēia mau ʻōlelo iā mākou a pau e mālama i ka ʻōlelo aʻo a kahi mea maʻi noʻonoʻo hou.

Kālā kolamu nui. Maikaʻi maikaʻi a maikaʻi ʻole

ʻO Cholesterol kahi waiwai e like me ka momona cellular. Hoʻokumu ʻia ka lua o ka hapakolu o nā kolamu a ka momona, ke koena o ke kino mai ka meaʻai. ʻO kēia waiwai ka mea nui i ka hana ʻana o ke kino kanaka. ʻO Cholesterol kekahi ʻāpana o nā aʻa o nā nerve, nā hormones a me nā vitamina D.

Kūkulu ʻia nā membranes mai ka cholesterol, ma ke ʻano he pūnake kumu no nā ʻūhā a komo i ke kaʻina o ka halihali a me ka paa ʻana o ka protein. Akā, ʻoi aku ka nui o nā hopena me nā hopena maikaʻi ʻole.

Ke piʻi ʻana i ke alapine ʻae ʻia, hoʻomaka ka hoʻohemo ʻana i nā paia o nā kīʻaha koko e hoʻolako ana i ka naʻau, ka ʻōpū o nā ʻōpū, nā ʻūhā, a me nā mea momona e hoʻonui ai i ka wā a hoʻomohala i nā palaki a i nā blockages e hōʻemi ana i ka lumen o nā hā.

Hiki i ke pani ʻia i hoʻomālamalama a pāhaʻi ʻia, a ma hope kahi ʻano i kīwaha ʻia. Ma ka huli ʻana, e pale ke kahe i ke kahe o ke koko ma loko o ka moku. Eia kekahi, ka hoʻokaʻawale ʻana o ke koko koko a me ka puʻuwai puʻuwai, ke hōʻoki a me ka make ʻole o ka puʻuwai / utuk.

Hoʻokomo ʻia nā lipoproteins e pili ana i ka lipids a me nā protein no ka lawe ʻana i ka kolamu ma ke kahe koko. ʻElua mau ʻano o ka cholesterol: "pōmaikaʻi" - me nā lipoproteins density kiʻekiʻe, "ʻeha" - me nā lipoproteins haʻahaʻa haʻahaʻa, ma kahi o ka pae ʻana o ka cholesterol i 70%. Ka huli ʻana, ʻo ka "pōmaikaʻi" kolesterol e hoʻopuka ʻia ana i ka kahe ana o ka "ʻehaʻeha" i loko o ka ate, kahi i hana ʻia ai i loko o ka waikawa bile.

ʻO ka kolamu o ka kolamu ma ke koko

ʻO ka hōʻailona maʻamau o ka kolamu ma ke koko o kahi kanaka he 200 mg / deciliter a i ʻole 3.8-5.2 mmol / lita - eia ke ʻano o ka cholesterol. He hōʻailona o ka 5.2-6.2 mmol / lula e hōʻike ana i ka hiki ʻole o ka hōʻino o nā paia o nā moku, a me nā waiwai ma luna o 6.2 ke ʻano o ka poʻe e loaʻa ana i nā maʻi o ka ate, ka pūnaehana cardiovascular a me nā kino ʻē aʻe. "Ka hoʻomaʻemaʻe" cholesterol me kahi kiʻekiʻe o nā lipoproteins e pono i luna o 1 mmol / lita.

Inā makemake ʻoe e ʻike: ua loaʻa paha iā ʻoe ka pilikia o ka hoʻoulu ʻana i ka atherosclerosis, a laila hoʻokaʻawale i ke kiʻi o ka kolamu ma ke ʻano "kūpono". Inā emi ʻole ka helu ma mua o ka ʻelima, ua kūpono ʻoe a pau.

Hiki iā ʻoe ke ʻike i kāu pae o ka cholesterol i ke koko i kekahi keʻena āpau, no kēia mea pono ʻoe e hāʻawi i ke koko ma kahi ʻōpū ʻole. I ka manawa like, e hoʻomanaʻo he hiki ke loaʻa nā hōʻailona kūpono inā ʻaʻole ʻoe i ʻai i nā hola 12-14 hope loa, a ʻaʻole hoʻi i inu i ka waiʻona no nā hola 72.

Meaʻai no ke kolamu kiʻekiʻe

He mea nui e hoʻomanaʻo e pili ana i ka ʻai o ka lā maʻamau i ka kolamu me ka meaʻai ʻaʻole ʻoi aku ma mua o 300 mg. He mea pono ia ma ka 100 g o ka momona holoholona, ​​100-110 mg o cholesterol, no laila ʻaʻole ia e pili i ka palena ʻana i ka ʻai ʻana o nā meaʻai me ka kolamu kiʻekiʻe. Kēia mau huahana: puaʻa, pipi, hipa, ʻokiʻoki, kinima, ʻili, a me nā mea ʻē aʻe.

Pono e hoʻemi i ka hoʻohana ʻana i nā huahana kīwaki, ʻoi loa hoʻi a pau i ke ʻano o nā kau a ke kauka, kahi kīwī, nā sausages. ʻOi aku ka maikaʻi o ka kuke ʻana i ka kalo ʻai ma kāu iho, a wehe i ka momona momona i ʻike maopopo ʻole ʻoe e maikaʻi. Ma keʻano holoʻokoʻa, ʻoi aku ka maikaʻi o ka palekana holoholona e hoʻololi i ka mea kanu. Loaʻa ka hope loa i ka nui o nā pīni, soybeans, lentils, a me nā pī. Maikaʻi ʻia nā iʻa momona, no ka mea ke loaʻa nā kōmela o ka mālama ʻana o ka wikiwiki. ʻOi aku ka makemake o Mackerel, salmon, herring, no ka mea e hiki ke hōʻemi i ka hopena o ka hoʻoulu ʻana o ka naʻau ma ke kolu.

I nā yolks huaʻai i nā kolamu nō hoʻi, no laila e kuhikuhi ʻia e hoʻopau i nā hua he 3-4 i kēlā me kēia pule. Butter, sour cream, cream, piha waiū piha ka nui o ka nui o ka kolamu. Hoʻopili maikaʻi ʻia ka kolone wai hoʻoneʻe ʻia ma hope o nā molekila momona, no laila, ʻoi aku ka ʻaila ʻuala, e like me ka ʻaila ʻoliva, i hoʻohana maikaʻi ʻia i ka pā ʻana.

Hiki i ka lole salala ke lilo i ka wai lemon a i ʻole nā ​​mea ʻala, a hiki ke hoʻomākaukau kūʻokoʻa i ke kūmole, e kau ana i ka aila ʻaila. E koho i nā huahana hana loina mai ka wholemeal, ʻai i ka pasta, akā, e pau nā ʻano pōpoki āpau. Inā makemake ʻoe i kekahi mea momona, e koho i nā kuki oatmeal a i ʻole nā ​​mea hana ʻehā. Hoʻomaʻahaʻa loa kēia meaʻai olakino i ka kolamu holoʻokoʻa ma ka 10-15%, hiki iā ia ke hoʻokō i kahi kuleana i ka mālama ʻana i kou olakino. No ka hōʻemi i ke kolamu koko, ʻoi aku ka maikaʻi e pale i ka hoʻopau ʻana i kēia mau huahana.

Hoʻololi i ka waiʻona me ka cholesterol kiʻekiʻe, ʻaʻole paha

Hoʻonui ka liʻiliʻi o nā wai liʻiliʻi i ka kahe koko a hōʻemi i nā kāhe koko. No laila, e pōmaikaʻi ai nā kāne e inu 60 g o ka vodka / cognac, 200 g o ka waina maloʻo a i ʻole 220 g o ka pia i kēlā me kēia lā. A ʻōlelo ʻia nā wīwī e hoʻopau i ka 2/3 haʻahaʻa o nā kāne i kēlā me kēia lā. Eia kekahi, me ka maʻi mellitus a i ʻole hypertension, pono ke hoʻemi ʻia ka lākau o ka lā ʻawaʻawa, ʻo ka hoʻopakele ʻana me kahi kauka.

ʻO ka mea mahalo, ʻo ka hōʻole ʻana o ke kofe kūlohelohe e hōʻemi ana i ka kolesterol ma ka 17%, aʻo ka hoʻopau i ke kīleʻele ke kōkua i ka mālama ʻana i ke ʻano o capillaries. Hoʻohana maikaʻi ka ʻapaʻula, hoʻohaʻahaʻa i ke kiʻekiʻe o nā kolamu a pau, e hoʻonui ana i ke ʻano o ka "pono". ʻO ka wai wai momona a me nā wai kūlohelohe he kūpono no ka hoʻohaʻahaʻa i ka kolamu a me ka hoʻōla maʻamau.

Hōʻikeʻike Obesity

He mea nui ia e hoʻolohe i kahi o ke kino āu i hana ai i ka momona o ke kino. Inā nānā ʻoe i ka aniani e ʻike ʻoe i ka silhouette o ka māla ʻaʻole ʻo ia ka mea maikaʻi loa, akā inā i hālaʻi ʻia nā lopa ma kou ʻōpū, e makaʻala i ka atherosclerosis, angina pectoris, maʻi diabetes a me hypertension.

ʻO ka girth ʻōpū i loko o nā kāne ma luna o 102 cm, a ma kahi wahine 88 cm kahi hōʻailona no ka noʻonoʻo pono i ko lākou olakino. ʻAʻole pono ka hakahaka i nā kāne ma luna o 92 cm, ma nā wahine he 84 cm. ʻO ka pālahalaha ma waena o ka nui o ka ʻāpana a me nā pūhaka he kumu nui hoʻi. ʻAʻole pono nā kuʻina o nā kāne ma mua o 0.95, a i nā wahine he 0.8.

No laila, i ka wā e ʻike ai ʻoe i nā hana hoʻowalewale mai kēia mau maʻamau, e hāpai pono i kou olakino. E hōʻemi i kāu helu kalima ma 500 Kcal i kēlā me kēia lā. Eia nō naʻe, e hoʻomanaʻo mau - inā he nui a hoʻemi nui i ka ʻai o ka meaʻai, ua holo ʻoe i ka hopena o ka loaʻa ʻana o ke kaumaha wikiwiki ma hope o kekahi manawa. I ka awelika, e hōʻoluʻolu ʻia inā ua hoʻolei ʻoe i 0.5 kg i ka pule. Inā ʻoe e lawe i kēia ma hope, a laila e haʻahaʻa ʻoe i ka liʻiliʻi o ka loaʻa ʻana o ka loaʻa i ka wā e hiki mai ana.

Kūlana kiʻekiʻe a me ka hoʻomaʻamaʻa

E kōkua ka uku i nā kīʻaha ma ke ʻano pono i kāu olakino: ka hele, ke holo ʻana, ka hele ʻana, ka hula, ka pālapa. I ka poʻe olakino, ʻoi aku ka nui o ka manawa o ka "maikaʻi" kolamu e pili ana i ka "kino". Ke hele nei no nā minuke 30 i kahi mau mika, ʻo 3-5 mau manawa i ka hebedoma e kōkua i ke kī ʻana i nā moku.

He mea nui ia e hoʻomaikaʻi ʻia ana paha ka poʻe me ka naʻau a i ʻole ka maʻi vascular mai ka hoʻoikaika kino. Pōmaikaʻi ia no kēlā mau kānaka e hoʻomaʻamaʻa no 30-40 mau minuke i ka lā, maʻamau a ʻaʻole ma ka liʻiliʻi 3-4 manawa i ka pule. A laila hiki iā ʻoe ke hoʻoneʻe i ka hopena o ka hōʻeha ʻana o ka puʻuwai, ʻeha a me ka pono e hana no nā hana ma ka puʻuwai a i ʻole nā ​​kino ʻē aʻe.

Ke hana nei i loko o ka māla, ʻaʻole e ho'āʻo e hana i ka nui i ka manawa hoʻokahi, e hoʻomaha ma hope o 30 mau minuke o ka hana. Ke kanu a me ka ʻohi ʻana i nā palapala hōʻiliʻili ʻoi aku ka maikaʻi.

ʻAiwai ʻaʻano

ʻO kēia manawa hou aku, ke ʻike hou nei ka poʻe hou aʻe i ko lākou koko koko kiʻekiʻe. Malia paha ke kumu o kēia makahiki, akā ʻike nā poʻe i nā hopena o ka ʻai nui. No laila, ʻaʻole kūpono loa e hoʻolohe i nā ʻōlelo aʻo e hoʻomau i ka kolamu "indomitable" normal, ʻo Galina Timofeevna, kahi mea noiʻi nui i ka State Research Center no Preventive Medicine, e haʻi iā mākou.

- ʻAʻole pōʻino ʻo Cholesterol iho, ʻo ka pakeneka o ke koko he pōʻino, ka mea e hoʻopili ai i ka hoʻokumu ʻana o nā poloka a me nā palaki i loko o nā moku. Mālama i ka cholesterol i kahi kūlana maikaʻi, hiki iā ʻoe ke hana kino kino a me ka meaʻai, i hiki iā ʻoe ke hoʻohui i nā lāʻau lapaʻau. Inā ʻaʻole ʻoe e hoʻolohe i ka kiko o ka cholesterol i ke koko, lilo nā pōpō i lalo a lilo i "pohō" ma nā paia o nā kīʻaha koko.I nā mea maʻi me nā moku like ʻole, paʻakikī paha ka hāʻawi ʻana i kahi ʻōlelo lapaʻau, akā ʻo ka mea e pōpilikia loa ʻo ia ka mea, "ʻaʻole e pau ka make."

A eia ka mea, ʻaʻole hiki ke kāhea ʻia aku ka kolesterol, no ka mea, ʻo ia ke kumu kūkulu hale no kā mākou mau sela, ka mea nui i nā kaʻina metabola e hana nei i loko o ke kino o ke kanaka. Pono e hoʻomaopopo ʻia heʻino o kona nui a i ʻole kūlohelohe paha, a me ka hōʻino hoʻi i kāna mau hōʻino. ʻO "cholesterol" kino he haʻahaʻa haʻahaʻa loa i waiho ʻia ma nā paia o nā moku koko, kōkuʻi iā lākou. "Hoʻohana maikaʻi ʻia" kolamu, e like me ia, e hoʻohana i ka hana a ka "hewa." Mai ka meaʻai loaʻa mākou i kahi kolu o ka kolamu maikaʻi loa, no laila hiki iā mākou ke mālama i ka mana.

He aha e pono ai e hana?

- He aha ka helu e hiki ai ke kuhihewa i ka cholesterol kiʻekiʻe a ma ke ʻano e kōkua ke kinona, a ma hea ʻoi aku ka maikaʻi e huli aku i nā mea kanu?
- 220 mg / deciliter i hoʻonui i ka kolesterol, 250 mg / deciliter kiʻekiʻe kolamu, pono e hoʻomaikaʻi ʻia ke ana, 300 mg / deciliter ke hōʻino kekahi kanaka e hele i ke ʻano o ka hoʻomohala ʻana i ka atherosclerosis. He mea kūpono ia he waiwai maikaʻi ʻia kekahi meaʻai i kekahi ʻano, a me ka hana kino e lilo ia i ʻano kūpono no nā maʻi āpau.

Makemake wau e haʻi i hoʻokahi haʻawina i hana ʻia ma kā mākou kikowaena: hoʻokahi o nā mea maʻi me ka kolamu kiʻekiʻe kiʻekiʻe aia wale nō ma ka meaʻai, ʻo kekahi ʻē aʻe hui pū me kahi mea hoʻoikaika kino maʻamau (40 mau minuke i kēlā me kēia lā ka leki). Ma hope o ka noiʻi ʻana, ua maopopo ka hoʻololi ʻana o ka hoʻokolohua i ka cholesterol, ʻoi aku ma mua o ka mea ʻai. No laila, brisk e hele ana no 30 mau minuke i ka lā, ʻelima mau manawa i hoʻokahi pule he "pill" kūpono no ka cholesterol kiʻekiʻe.

Nā lāʻau lapaʻau aiʻole nā ​​mea kanu?

I kēia mau lā, ʻike nā kauka he mea maʻamau i ka hoʻoponopono ʻana i nā statins no kā lākou mau mea maʻi - nā papaʻaila haʻahaʻa. Aia kekahi mau papa ʻē aʻe e kau ai ke kauka ma muli o ke kūlana kūikawā o ka mea maʻi. I kēia hihia, ʻo ka nui o ka maʻi o ka naʻau coronary, ka pae ka nui o ka atherosclerosis, ka maʻi diabetes mellitus, etc.

I waena o nā mea kanu he mea kōkua nui ka clover, ka mea e pale ai i ka hoʻomohala ʻana o ka atherosclerosis, ʻaʻohe hoʻi contraindications. Inā ʻaʻole ʻoe e nānā i kou kūlana a kāpae i ka meaʻai, ka hana kino, na mea āpau e hoʻi koke. Ke holomua nei ka hoʻōla ʻana o ka atherosclerotic, a ʻo ke hana a ke kanaka e hoʻolōʻihi i ka hoʻomohala ʻana i ka wahi hiki.

- Ke hoʻohuli ʻia hiki ʻole i ka hoʻomaʻemaʻe maʻemaʻe i nā moku?
- ʻAe, akā hiki ke kōkua i ka angioplasty. Pono e hana inā pani ʻia nā moku coronary me nā plika e 80-90%. Ma kēia hihia, ua hoʻokomo ʻia kahi catheter i loko o ka moku o ka mea maʻi, ka mea, ma hope o ka hoʻokele ʻana, e haki ana i ka pākeke, ka hoʻokaʻe ʻana i ke kahe koko. Hiki i kēia kaʻina ke mālama i ke ola o kahi mea e hōʻeha nei i ka hoʻopaʻa ʻana i nā kīʻaha koko me ka kolamu. Inā pili ka nui o nā moku, ka coronary artery bypass grafting e lilo i hopena.

He aha kāu e ʻai ai e mālama ai i ka cholesterol maʻamau?

Loaʻa iʻa ka pono i nā waʻa omega-3 e hoʻohaʻahaʻa i ka cholesterol a me ke koko. ʻO Salmon, mackerel, herring a me nā sardines e hāʻawi maikaʻi ʻia i nā ʻāpana o 300-400 mau grama, 2-3 mau manawa i ka hebedoma.

ʻO Turkey a me ka moa moa o kēia manu he mea maikaʻi loa no ka poʻe e ʻimi e hoʻohaʻahaʻa i kā lākou kolamu. Hiki iā ʻoe ke ʻai i ka veal a me ke keiki hipa, akā ʻaʻohe momona. ʻAi maikaʻi ʻia nā ʻiʻo a me nā iʻa. Pono e kuke ʻia ka moa me ka ʻili, ʻo ka mea e loaʻa ana ka nui o ka cholesterol.

Pono nā kuke a me nā huaʻai i kahi hapalua o ka papa holoʻokoʻa i loko o ka papaʻai o ka lā olakino. I kēlā me kēia lā, ʻōlelo ʻia ke ʻai i nā 400 o nā lau a i ʻole nā ​​hua ʻai, ʻo kahi hapakolu kahi pono e hou. Kālato, Kālepa a me nā ʻeke he kūpono e like me nā lau kūpono loa a maikaʻi loa.

Loaʻa nā pono a me ka hōʻino i ke kō

ʻO ka Sugar kahi huahana maʻamau i nā ʻāina ʻē, hoʻohana ʻia ʻo ia me ke hoʻohui i nā mea inu a i ʻole nā ​​kīʻaha e hoʻomaikaʻi i ka palatability. Loaʻa kēia huahana mai ka kōmele a me nā ʻili. ʻO ka Sugar me ka sukrose maoli maoli, i hiki ke hoʻololi ʻia i loko o ka glucose a me ka fructose, ma muli o ke ʻano e wikiwiki ka kino o ke kino.

Hoʻomaikaʻi ka paʻū maoli i ke kōpana o ka calcium i ke kino a loaʻa nā mea pono a me nā huaora. Ma hope o ka hoʻopau ʻana i ke kōpaʻa ʻenehana, loaʻa i kahi kanaka ka ikaika. Akā, ʻoiai, ʻaʻole ia e hōʻike i ka waiwai olakino no ke kanaka, ʻoi aku ka honi maʻa, a loaʻa ka pālākiō kiʻekiʻe.

Hoʻowahāwahā ka pāpā ʻana i nā mea haki i ka lāole:

1. Loaʻa i nā kānaka nā maʻi like ʻole a me nā maʻi metabolic, kahi e alakaʻi ai i ka hoʻomohalaʻana i ka momona a me ka maʻi diabetes.
2. Ua hoʻopau ʻo Sucrose i nā niho a hōʻino i ka maluhia o ka niho, a hoʻomaikaʻi hou i nā kaʻina putrefactive i loko o nā ʻawaʻawa.
3. Ma muli o ka emi ʻana o ka huaora B1, ke kaumaha a me ka haʻalulu ʻana i nā ʻōpū.
4. ʻO ka mea pōʻino loa ka hoʻokaʻawale ʻana i ke kō i ke kao. Me ka mellitus maʻi paʻakikī, ʻaʻole hiki i ke kino o ke kanaka ke hoʻomoʻawale wale i ka glucose, ma muli o ke kīnā ʻole o ka honi, a me ke kiʻekiʻe o ke koko o ke kanaka e piʻi nui. Inā ʻai ʻoe ma mua o 150 grika o ke kō i hoʻoliʻiliʻi i kēlā me kēia lā, hiki i kēia ke hana i ka hoʻomohala ʻana o ka maʻi diabetes.

He aha e hōʻino i ka hōʻino gula e hiki ke hana:

• ka momona nui a me ke momona ma ka ʻōpū a me nā kuʻekuʻe,
• hele kino kahiko
• manaʻo kūlike a me ka pōloli mau, ma muli o ka mea e ʻai nui ai kekahi kanaka,
• pale i ke komo ʻana o kekahi mea nui neʻe o ka pūʻulu B,
• kumu o ka maʻi ʻeha
• pale i ka hoʻopili ʻana o ka calcium ma ke kino o ke kanaka,
• hoʻowahāwahā haʻahaʻa.

Eia kekahi, hiki i kahi huahana momona ke hōʻeha i nā maʻi koʻikoʻi i nā poʻe. Minamina, kaumaha pinepine ʻia nā keiki iā lākou, ʻoiai lākou e hoʻopau i ka nui o nā manamana a me nā meaʻai momona.

1. Naʻi maʻi mellitus.
2. Maʻi maʻi Vascular.
3. Nā ʻilima
4. ʻO ka heleʻana o nā lāʻau pili.
5. Kalaiwai.
6. ʻO ka hana hema ʻole.
7. ʻAno kanesa
8. Atherosclerosis
9. Hypertension

ʻOiai me ka hōʻino o nā hopena o ka hoʻopau ʻana i ke kō, ʻaʻole hiki ke hoʻokaʻawale loa ia mai ka meaʻai. Pono ʻoe e ʻike i ka nui o ke kō e hiki ai iā ʻoe ke hoʻopau i kēlā me kēia lā i ʻole e hōʻino i kou olakino.

Hoʻolau i kēlā me kēia lā

ʻAʻoleʻoi aku i ka maʻamau o ke kolamu o ka lā ma mua o 300 mg. Pono e noʻonoʻo ʻia kēia mea ʻike i ka wā e hoʻomākaukau ai i ka papa hana no ka lā. Pono e mālama i kēia kānāwai i kumu no kēlā poʻe i loaʻa ka kolamu kiʻekiʻe. Kuhi ʻia ka makemake o kēia ʻano e mālama i ka nui o ka hapa. No ka hoʻohālikelike, ʻike ʻia ka 250 mg o ka cholesterol:

• 1 ka hua manu
• 400 ml o ka waiū skim
• 200 g puaʻa kūlohelohe,
• 150 g melia sausala,
• 50 g moa ka momona.

He mea lawa ke hoʻohana ma ka liʻiliʻi loa ma kekahi o kēia mau huahana i ka lā, a ua kiʻekiʻe loa hoʻi ke kiʻekiʻe o ka LDL.

Maʻa pono ke ʻai a me ka kaulike, he mea kūpono e ʻike i ka meaʻai a hoʻonui a hoʻemi i kēia hōʻailona. Hoʻomaopopo e hoʻohana i nā papa me ke kumukūʻai i helu ʻia ma ka 100 g o nā huahana.

Nā papa inoa o nā meaʻai e hoʻonui ai i ke LDL:

• puaa puaa
• momona momona
• ate moa
• ka ʻai moa
• ʻona
• loi
• keʻokeʻo keʻokeʻo
• pasta
• meaʻai wikiwiki
• ʻōwalaka,
• Kakauolelo
• waiū momona
• pata
• pālahalaha aku
• momona ma mua o 20% momona,
• ka ʻōpio paʻakikī (ʻoi aku ma mua o 30% momona) 4
• caviar4 ʻulaʻula
• nā hua.

ʻO ka hoʻohanaʻana i kēia mau huahana i ka nui he nui me ka hōʻiliʻili koʻikoʻi i ke olakino.

Mau ai LDL-hoʻohaʻahaʻa i nā meaʻai

No ka hoʻohaʻahaʻa i ka cholesterol, pono ʻoe e hoʻopau hou aku:

• nā mea kanu
• hua
• nā huaʻala
• greens
• nā wati hou
• ʻalohi
• nā māe huakaʻi
• dairy pāhana kalima,
• iʻa kai
• ka moa o ka moa, manuahi, konani, veal,
• ke kāleka
• aniani
• kamato
• kai loa
• nā hua o ka pala, sesame, nā lā, nā paukena
• kiniani
• hua maloʻo.

Manaʻo ʻia e inu i ka liʻiliʻi o 2 lita o ka wai aniani. Hoʻohana ʻia ka papa hana no ka lā e nānā i ka ʻike o ka calorie o nā pā. No nā wahine, ʻaʻole hiki ʻoe ke hoʻokō i ka ʻike o ka kaloli o 1700-2000 kcal, a no nā kāne - 2500 kcal.

E helu i ka nui o nā lipoproteins haʻahaʻa e hiki ke komo i loko o ke kino me ka meaʻai, pono ia ma ke kahua e koho ai i nā meaʻai. E lilo ʻo Cholesterol i kahi pōʻino i hoʻokahi wale nō hihia - i ka wā e komo ai ke kino i ka nui.

Ka helu o ka cholesterol i kēlā me kēia lā

No hea mai ia?

No ka mea he nui loa nā momona i nā kānaka, ʻo ka lā maʻamau o kēlā me kēia lā he nui o ka kolamu (ʻoi aku ma mua o 75%) i loko o ka ate, a ma kahi o 30% e hele mai ana mai ka meaʻai. Akā naʻe, ʻaʻole pono ka meaʻai i nā holoholona mai. Hoʻopuka ke kino i nā molekine cholesterol pono mai nā ʻenehana like.

Ua hōʻoia nā ʻepekema ʻepekema ʻo ke ʻano o ka cholesterol i kēlā me kēia lā e hoʻohui i kekahi ʻano o nā momona momona:

• Hoʻokena - 60 ‰
• makeana - 30 ‰
• kauaniani - 10 ‰

No ke kolamu, he mea nui nā momona momona - ke kao aku nei ma waena o nā meakanu a me nā aʻala. I kēia hihia:

• Hoʻopuka LDL a lipoproteins haʻahaʻa haʻahaʻa paha i ka kolamu i nā koko a me nā puna pili
• ʻO HDL a i ʻole ka nui lipoproteins e hoʻoneʻe i ka kolesterol i ka ate, kahi e kuhi ʻia ai a hoʻopiʻi ʻia mai ke kino me ka hua bile.

Hoʻomaka ia mai ia mea ʻo ka maʻamau o ke kolamu o kēlā me kēia lā, ka mea e lawe ana i ka helehelena a me ka pae kūpono o nā puka saturated a me nā unsaturated, he mea nui ia no ke olakino.

Hoʻopiʻi i nā kolamu no ke kino

ʻO ka hapa nui o nā momona a pau he mea koʻikoʻi loa no ka metabolism. Me ka nele o ka cholesterol, hiki ke loaʻa mai nā lāʻau lapaʻau kūikawā i loaʻa i ka lolo o nā holoholona ma kahi ʻoihana.

Akā he aha e hana ai inā lilo ke kolamu? ʻO ka mea ʻoi me ka nui o nā mea he nui, he mau lipoproteins me kahi kaila mololika haʻahaʻa emi ʻole ke hoʻokaʻawale ʻole ʻia mai ke koko. Ke hoʻomau nei ma waena o ka laka o loko o ka moku, hoʻomaka lākou e hoʻonoho a hana i nā pāpaʻi. Hoʻokumu ka atherosclerosis. ʻO ka mea i ʻike ʻia ai kēia maʻi i ka liʻiliʻi, akā ua lohe hoʻokahi wale nō e lohe ana i nā hopena ʻeha.

Me ka atherosclerosis kūkulu:

• ʻAniha pectoris
• ʻO ka hana hema ʻole
• He maʻi haole
• ʻOkelelo
• ʻO ka embolism pulmonary
• Pākuʻi puʻuwai puʻuwai

Ke kōkua nei ka pale kaulike e pale aku i kēlā mau hopena.

ʻO nā kīpeka atherosclerotic ka pilina nui a ka hoʻomohala ʻana ma ka hoʻomohala ʻana i ka atherosclerosis. Hoʻopilikia ka maʻi maʻi i kahi pōpilikia nui i ke ola o ke kanaka.

Nui kēia ma muli o ka lōʻihi o ka latent, subclinical period i ka manawa ʻaʻole e ʻike kekahi kanaka i nā hōʻailona subjective a me nā manaʻo. Hoʻomaʻi pinepine ʻia ka atherosclerosis me nā puka hoʻokūkū, a i ʻole, akā, he postthumously.

Hōʻano ʻia e Atherosclerosis e:

1. ʻO ka hoʻomohala ʻana o ka maʻi naʻau coronary, ka nui o nā ʻano nosological he nui, a me nā kūlana angina pectoris. ʻIke ka poʻe kānaka i ka angina pectoris he "angina pectoris." Hōʻike ʻia ka maʻi e ka maʻi pehuxysmal compressive ʻeha i ka puʻuwai, i ʻōlelo ʻia e ka nitroglycerin.
2. ʻO ka hoʻomohala ʻana o ka maʻi hepatosis pepeka. ʻO kēia ka hoʻonele ʻana o ke kōpū e alakaʻi i kona hope ʻole a me ka make o ka mea maʻi.
3. Ke hoʻomohala ʻana o ka maʻi hepatosis momona pancreatic.
4. Me ka atherosclerosis hypertension arai e ulu ana ma muli o ka hoʻopili nui ʻana o nā moku koko me ka hoʻonui ʻana i ka pale kaua peripheral o nā moku liʻiliʻi.

Ehia ka hele me ka meaʻai?

Hoʻololi, hāʻawi ʻia i ka meaʻai, hoʻōki i kona mālama ʻia i ke kino. Wahi a kekahi mau ʻepekema, hiki i ke kanaka ke noho me nā ʻōmaka e hele mai ana mai waho mai, no ka mea ua ka nui o ke liona iā lākou i loko o nā pūpuna o loko. Akā, ʻaʻole i hōʻike ʻia kēia, a ma ka hapanui o nā mea noiʻi e pili ana i ka helu o ka manaʻo intakei. Ma hope o nā mea āpau, ʻo ka nele o ka momona e hiki ke alakaʻi i nā pilikia o ka noʻonoʻo, nā hana hoʻomanaʻo a me ka luhi.

Hiki ke helu pono ʻia ka helu ʻana o ka ʻai cholesterol i kēlā me kēia lā inā ʻike ʻoe i ka nui o ka momona i loko o kahi huahana kūikawā. Ke manaʻoʻiʻo ia he 50 mauʻu o ka momona saturated a me 300 mg o ka cholesterol i kēlā me kēia lā e lawa loa no ka pākeke. ʻO ke alakaʻi i ke kiko o nā hopena maikaʻiʻole he offal. No laila ma 100 kalama o ka nui a me ka lolo o nā holoholona - 800 mg o ka cholesterol.

ʻO nā momona momona i hui pū me ka cholesterol hoʻoiho i kahi pilikia nui loa no ke olakino o ke kanaka. Loaʻa ka nui o nā momona i:

• Hoʻolaha
• momona
• pata a me ka margarine
• i loko o ka manaʻo
• i nā meaʻai iʻa
• ʻāmaʻomaʻi (palm, niu)
• ʻona
• meaʻai wikiwiki

ʻO nā maʻi olakino a noʻonoʻo i nā huahana a me ka ʻoihana mālama me ka momona momona.

ʻO nā kīʻaha maikaʻi he unsaturated mau lālā:

• ʻAʻole hua ʻia nā omega3-6 (polyunsaturated) i loko o ke kino, no laila e uku ʻia lākou i nā meaʻai. Hoʻonui lākou i ka hana o nā pūlima a me nā mea kanu, loaʻa nā waiwai anti-inflammatory, a hoʻoneʻe i ka cholesterol pōʻino. Hiki iā ʻoe ke loaʻa iā lākou mai ka ʻaila linseed a me nā iʻa kai
• Hoʻonui ka omega9 (monounsaturated) i ka nui o ka HDL a hoʻomaikaʻi i ka metabolism. ʻO ke kumu kahi aila oliva. ʻAʻole hoʻohomo ka Omega9 i ka wā i hoʻomoʻa ʻia, no laila e ʻōlelo ʻia no kekahi meaʻai meaʻaiʻai.

ʻAʻole hiki ke hana me ka ʻole o ka cholesterol

Manaʻo ʻia ʻo Cholesterol me kahi mea "pepehi kanaka." Hoʻomaka ka poʻe hana hua e kau inoa i nā huahana: "cholesterol-free". ʻO nā mea kanu ʻae i lilo i ka lole.

Akā hiki i nā kānaka ke hana me ka ʻole o ka cholesterol? ʻAʻohe.

1. Hoʻomoe ʻo Cholesterol i ka hana o nā aihue bile e ka ate. Hoʻohana kēia mau waikawa e ka ʻili liʻiliʻi ma ka hana o ka hoʻouka ʻana i nā momona.
2. Mahalo i ka cholesterol, ke hoʻopili nei ke kino i nā hormone steroid.
3. ʻO ke ʻano o ka sex sex i ke kolamu i loko o kona ʻano, kahi i hoʻokumu ʻia ma muli o ke kaʻina hana.
4. ʻO ka kolamu, ʻo 8% ka hapalua o ka lolo.
5. ʻO ke kolamu ke kī nui o nā hana maʻamau ma ke kino.
6. Mahalo i ka cholesterol, ke kino ka hua i ka vitamina D.
7. ʻO Cholesterol ka ʻāpana o nā membrane a me nā lau o nā puna.
8. Hoʻopilikia ka hoʻolaʻa haʻahaʻa i nā kolamu i ka hoʻomohala ʻana o ke kaumaha a me ka neurosis. He mea koʻikoʻi loa ia no kahi kanaka ke komo pinepine ka cholesterol i kona kino.

ʻO ka hapanui o ka kolala ua synthesized i ka palā a me nā ʻili ʻē aʻe ma muli o ka hoʻololi o nā waika saturated. Akā ʻo 1/3 o ka cholesterol e hele mai me ka meaʻai.

Loaʻa ia ma nā meaʻai kahi holoholona. ʻO kēia ka ʻai a me nā iʻa, nā huahana dairy, e komo pū ai me ka pata, a me ka hua manu.

No ka laʻana, e like me ka hōʻikeʻike ʻepekema, hua kiki hua manu he 1480 mg no 100 g o ka cholesterol.

Ka helu kiko

He aha ka hana o ka kolamu o kēlā me kēia lā? ʻAʻole pono e hoʻonele i kahi 500 mg no kahi kanaka olakino. ʻO ka helu maikaʻi loa he 300 mg. ʻO kēia ka helu o kēlā me kēia lā.

ʻO kēlā me kēia manawa, e noʻonoʻo e lawe i ke ʻano maʻi biochemical test. Pono ʻo Bilirubin i loko o ka waihona o 8.5-20.5 unahi. Mea kanu - 50-115 wae. ʻO ia nā hōʻailona nui o ka hana maʻamau a me ka hana maʻamau.

ʻO kekahi ʻano loiloi hiki ke hōʻailona i ka manawa e pili ana i kahi pilikia i loko o ke kino, ʻo ka prothrombin index (PTI). Inā pili ʻole ʻia ke koko, a laila hoʻoweliweli ʻia ke kanaka me ka hoʻomohala ʻana o nā maʻi cardiovascular. E hōʻike ke kauka i nā lāʻau lapaʻau a me nā meaʻai.

ʻAʻole pono nā cholesterol o ke koko ma mua o 220 mg / dl. Inā e ala ma luna o 300 - pono ke ʻano o kahi kanaka i ka mālama koʻikoʻi.

ʻO nā huahana hoʻohana

ʻO ka poʻe e makemake e mālama i ka kolamu maʻamau e mālama pono i kā lākou papa. ʻAʻole ʻoe e hōʻole loa i ka meaʻai i nā ʻiʻo holoholona. I kēia hihia, e like me ka hōʻike ʻana o ke ʻano, i mea e ʻike ai i ka ʻoluʻolu, e hoʻomaka ana ke kanaka i hilinaʻi i nā hāmeʻe. Ke hopena, ua hoʻōla ʻia lākou i nā momona i ke kino, ʻo ia hoʻi, e ala aʻe ka kolamu. ʻO ia, ʻaʻole hiki ke hoʻonā ʻia kēia pilikia.

No laila hiki ke ʻai:

• ika momona, ʻōlelo ʻia e ʻai ia i kēlā me kēia lā. Kōkua nā Omega-3 e hoʻomau i ke koko koko a me ka pae o ka cholesterol. Hiki iā ʻoe ke hāʻawi i ka makemake i nā iʻa kai maʻa,
• paʻai a me ka palaoa turki.ʻO ka ʻaleʻa. Inā ʻoe e hoʻohana i nā ʻiʻo "kaumaha" nui - ka pipi a me nā keiki hipa paha, pono ʻoe e hoʻohana i nā ʻāpana wale nō i lawe ʻia i ka momona.
• nā mea kanu lāʻau. Maikaʻi maikaʻi - kāloti, beets, kāpeti. ʻO ka pākaha he mea waiwai nui ia no ka ate, a me nā kīʻaha i hoʻomākaukau ʻia mai ia mea,
• nā cereals mai nā kini maoli. Ke hoʻoikaika ʻia ka cereal ma ke ʻano e lilo i ka huahana koke, hiki ʻole i ka hoʻohana.
• aila ʻaila. Eia wale nō ka pono ʻoe e ʻike i ke ana, ʻoiai ua loaʻa nā ʻaila kiʻekiʻe loa.
• nā huaʻai ʻē aʻe, me nā hua maloʻo.

ʻAʻole hiki ke hoʻokaʻawale loa ia mai ka papa ʻaina:

• E hoʻohana ʻia nā hua he 2-3 i hoʻokahi pule. He mea kōkua ke hoʻohana iā lākou ʻaʻole ma ke ʻano o nā hua i pīpī, akā no ka kuke ʻana. A i ʻole e komo i ka ʻano o nā pā,
• nā huahana dairy e like me ka pata, ke kīwī kīwī, ke kime. I kēlā me kēia lā hiki iā ʻoe ke loaʻa i kahi sandwich, kau i kahi ʻāpana o ka pata i ka porridge. Hoʻomaopopo ʻia ka curd e hoʻohana i ka momona-like ʻole a pau. ʻAʻole pono ka momona o ka pēpē ma mua o 30%.