Kūkulu me ka cholesterol kiʻekiʻe

ʻO ka ʻai ʻana i ka ʻuala me ka cholesterol kiʻekiʻe ʻaʻole ia wale nō e pono, akā pono nō hoʻi. ʻO ka nighterade Tuberous he hana nui, aloha nui i aloha ʻia i kūpono no ka hoʻomākaukau ʻana i nā ʻano kīʻaha nui. Eia kekahi, hoʻohui pinepine kēia huahana i nā menus meaʻai a kōkua i ka hoʻokō ʻana i nā maʻi ʻōpū. Akā, i mea e hoʻomaopopo ai i ka hana o ka ʻuala e pili ana i ka cholesterol koko, pono ʻoe e noi i ke ʻano kikoʻī ma ka kikoʻī a ʻike i kāna waiwai pono.

No ka mea maikaʻi ka momona?

ʻO ka meaʻo ka pālato he hoʻomaʻamaʻa waiwai ia i nā mea momona i nā momona (C, B, B₂ etc.) a me nā mea ʻona e loaʻa ai ko hopena maikaʻi i ke kino o ke kanaka. Ka pā aniani o nā ʻuala (100 gr.) Aia ka 550 mg o ka pāhare, e hana ana i ka wai nui a me ka paʻakai mai ke kino. Eia kekahi, loaʻa ka nui o ka lau i ka folic a me nā meaʻokoʻa organik ʻē aʻe.

Loaʻa i ka momona o ka pālato, no laila ke alakaʻi nei i kēia mea ma waena o nā mea kanu āpau. Ma muli o kēia, ua ʻai ʻia nā ʻuala a me nā mea ʻikeʻai o ka poʻe hiki ʻole ke ʻai maʻamau a me kaʻai pono ma muli o ke aʻo ʻana a hana paha, a ua ʻai hoʻi nā mea pāʻani.

Hiki ke hoʻohui maikaʻi ʻia nā ʻuala me nā lau o nā ʻiʻo a me nā kumu iʻa, ʻoiai ʻaʻole e nalowale ana i kona mau waiwai maoli a ʻoluʻolu loa. A malapa, ʻo kahi ʻāpana o ka mea kanu (nā indigestible o ka mea kanu), he hopena maikaʻi ma ka gastrointestinal tract, no ka manawa lōʻihi ʻaʻole ia i ke kanaka i ka pōloli a kāpae i nā toxins a me nā metala mai ke kino.

Nānā nā Nutrisi i kēia mea kanu i ka poʻe e nalowale i ka paona, no ka mea, he kiʻekiʻe ka lāʻau o ka laila, akā ma hope o ka naʻau o ka ʻūhā ke noho mau nei no ka manawa lōʻihi, ʻoiaʻiʻo, hilinaʻi kēia ʻoiaʻiʻo i ka hoʻomākaukau ʻana o ka huahana ponoʻī. No ka mea, no ka laʻana, ʻaʻole i hiki i ka ʻīwī i nā ʻūlū ke pale aku i nā koina kaupaona, akā, ma kahi ʻē aʻe, hiki ke pili i ka piʻi o ka momona o ke kino.

Hoʻohui, pono a me nā pōʻino o ka ʻuala

ʻO ka pāleta ka huahana kūpono ʻole a me ka laulā. ʻOiai ke loaʻa nei, he nui nā kuhihewa e pili ana i nā ʻano o kēia ʻuala. I ka nīnau aia kekahi hewa kolamu i nā ʻuala, ʻae ʻole ka pane ʻaʻoleʻa. ^ E Ha yM. Hoʻohui ʻia kēia e nā ʻatikala āpau.

Loaʻa iā Potato kona kaulana ʻaʻole wale nō ma muli o kona ʻono a me ka versatility, akā no hoʻi i kona ʻano waiwai ʻenehana. Nā ʻāpana hana ka ʻuala hua:

1. Mōʻī. ^ E Ha yM. Me kahi ʻāpana o ka nui o ka lāʻau, aia ma ka lua ma hope o ka wai. Kahi ʻia ka nui o nā kalolia ʻuala me kēia, no ka mea, e komo ana i loko o nā ʻōpū, hoʻohuli ʻia ke kōpaʻa i ka glucose. ʻOiai ʻo kēia, hoʻopili lūlū ʻo ia i nā paia o ka ʻōpū a me nā puʻuwai, hoʻoluʻu i ka ʻaihue, no laila, he mea maikaʻi loa no ke ʻano o nā maʻi ʻawaʻawa, a lawelawe pū kekahi me kahi pale maikaʻi loa o nā hopena maikaʻi ʻole o ka lawe ʻana i nā lāʻau lapaʻau.
2. Ke lua wahi i ka helu, akā ʻaʻole i koʻikoʻi no ke kino hoʻokahe. ^ E Ha yM. He kuleana koʻikoʻi ia i ka hana pono o ke kaomi holoʻokoʻa.
3. ʻO ka waiū a me ka punawai paʻa. Kaulana:
   • Waiora C. ^ E Ha yM. ʻO ka pākē wai he 60% o ka palena o kēlā me kēia lā. Pono e hoʻoikaika i ka ʻōnaehana.
   • Nā huaora B (B1 (thiamine), B2 (riboflavin), B6 ​​(pyridoxine)) pili i ka synt synt protein, enzymes a me hemoglobin. Kōkua lākou i ka hoʻemi ʻana i ka cholesterol, hoʻomaikaʻi i ka contractility o nā ʻōpū puʻuwai, a hoʻohuli i ka waikawa folic i kāna ʻano hana.
   • PP (kaomi nicotinic).
   • Carotene, aia ma ke kino e hoʻohuli i ka huaʻala A. ʻO ia ke kuleana no ke olakino o ka lauoho, nā kui, nā ʻili a me nā membula, a he mea pono hoʻi no ka hihiʻo.
   • Kālā
   • Kālā huaʻōlelo.
   • Pāhau hoʻokaʻawale i ke kaulike o ka wai i ke kino a hoʻoneʻe i nā paʻakai nui. Hoʻokomo i ka metabolac intracellular, hoʻoponopono i ka mālama ʻana i ka naʻau, e hoʻoponopono i ka kaulike wai-paʻakai, no laila e hōʻike ana i ka hopena diuretic nāwaliwali.
4. Kau iki iki nā momona a me nā aila.

Ma kahi helu liʻiliʻi, nui nā mono- a me nā disaccharides, nā mea kūlohelohe a me nā amino i loaʻa i nā kūmato kentang. ʻAʻole pau ka waiwai o nā ʻuala ma laila, akā, he mea kūpono ka hoʻomanaʻo ʻana i nā mea āpau i ka loli. Wahi a nā mea mālama meaʻai, la momona pono ole i kela la kolo ʻia i loko o ka palaoa e pili ana iā 300-400 kākā.

Inā pili ʻoe i nā meaʻai kūpono e hoʻoponopono ai i kou paona, e hoʻāʻo e haʻalele i ka mea kanu i ka ʻaina ahiahi, ʻoi aku ka nui o nā huamina, nā mea ʻala i kālai ʻia, e hoʻopili ʻia ma ka pūhaka i loko o ke ʻano o nā kenekimene he nui. Hoʻopilikia no ke kanaka ʻuala me kahi ʻōmaʻomaʻoi loaʻa ai ka solanine i ka hoʻoilo kiʻekiʻe. ʻO ka maʻamau, ke kū mau nei i ka mea kanu, akā heʻuʻuku kona nui no ka hiki ʻole ke ʻeha ʻia. Eia naʻe, ke kau nei i ka lewa, hoʻomaka ka solanine e hōʻiliʻili ikaika.

Hiki paha ke ʻai i nā ʻuala me ka cholesterol kiʻekiʻe

ʻAʻole ʻae wale i nā kauka i nā maʻi, akā pēlā pū nō e ʻōlelo ʻana i ka hoʻokomo ʻana i kāu papa he mau pāʻai i uala. Akā naʻe, ʻaʻole nā ​​hana lapaʻau āpau āpau e hāʻawi i nā pono āpau o kēia ʻano hua. ʻOi aku ka maikaʻi o ka ʻai i ka palaoa a kāwī ʻia. Hoʻohana ʻia ka ʻano mua no ka mea e kōkua ai i ka wehe ʻana i ka nui o nā pauku mai ka lāʻau. Pono hoʻi e haʻalele i ka hoʻomākaukau ʻana o ka ʻuala me nā momona momona o nā iʻa a me ka moa. ʻO ka ʻiʻo ʻaina moa ʻaina ka ʻāpala mua a ʻūlū paha.

ʻO nā kīʻaha kuke i nā kīʻaha nui o nā aila ʻaila maloʻo ua contraindicated no ka poʻe me ka cholesterol kiʻekiʻe. Hoʻopili kēia ma o nā hāpoki, nā pāmai pīpī punahele a pau, pālua peni, nā ʻu palu. He mea pono ia he pono i nā pōʻai palaoa i hoʻopilikia ʻia i ke kino. Hoʻokomo ʻia ka ʻuala ma ka pahu e aneane a pau ko lākou hanu ʻana, no laila ua paʻakikī ka ʻai ʻana i ka meaʻai, a hiki pū kekahi i ka hōʻeha ʻana i nā ʻāpana.

I mea e loaʻa hou ai nā pōmaikaʻi o nā kīpī huaʻai, ʻōlelo aku nā mea kanu me nā huaʻai hou, nā mea kanu, nā mea kanu a me ka wai momona i kā lākou meaʻai, no ka mea, ʻaʻole i loaʻa nā meaʻai o ka mea kanu, a ua kōkua kekahi mau meaʻai e hōʻemi i loko o ke kino. E like me kāu e ʻike ai ma mua, nā ʻuala a me ka cholesterol kiʻekiʻe ʻaʻole e hui pū wale i kahi maikaʻi, ʻoi aku, hiki i ka hoʻohana naʻauao o ka mea mua ke kōkua i ke kahe koko.

Ehia ka cholesterol i loko o ka ʻuala?

ʻO ka kolamu elemakule a me ke kōpaʻa koko he mau contraindications no ka ʻai ʻana i ka meaʻai iʻa. Aia ka kolamu i ka kolamu ma ia helu nui. ^ E Ha yM. Hiki i ke ʻano ke lilo i ka wā inā i hoʻomākaukau ʻia ka pāʻai ma nā mea holoholona manu a hoʻomaikaʻi maikaʻi ʻia me nā mea ʻala, a laila nui loa ka nui o kēia lipid.

ʻAʻole makemake ʻia e ʻai i ka palu french no ka poʻe me nā maʻi maʻi vein. ʻO kēia ma muli o ka manaʻo i ke ʻano o ka hoʻohana ʻana i ka aila, no laila ke loaʻa pinepine nei ka kolamu a me nā carcinogens. Ma muli o kēia, me ke kiʻekiʻe o ke koko, ka maʻi maʻi, ka maʻi gastritis, nā ʻōpū a me nā maʻi ate, ua ʻōlelo ikaika nā kauka e hōʻalo ʻoe i ka ʻai ʻana i kēlā mau kīʻaha.

ʻO nā pāʻai e make ai me ka ʻole o ka cholesterol maikaʻi ʻole

Ke koho ʻana i nā kūpono kūpono o ka lāʻau wela, a me ka hoʻohui ʻana i nā huahana ʻē aʻe e kōkua ai inā ʻaʻole pau loa i ka hōʻeha ʻana o ka ʻuala me ka kolamu kiʻekiʻe, a laila e liʻiliʻi liʻiliʻi. No kēia mea, he mea kūpono e haʻalele i nā huahana holoholona i makemake i nā huahana huaʻai, me ka hoʻomaikaʻi ʻana i ka ʻai me ka iʻa a me ka wai kai.

Heʻoi aku ma mua o 250 mau papaʻaina no ka kuke ʻana i ka papa palaoa, ma waena o ia mau mea he nui o nā koho ʻai. Hiki ke hoʻolapalapa ʻia i nā ʻuala me nā iʻa a me nā mea ʻai ʻē aʻe, ka ʻinekala kālala, ka ʻai, ka ʻū, ka wato a me nā mea ʻē aʻe.

Kī ʻia nā ʻuala me nā mea kanu

ʻO kahi hiʻohiʻona maʻalahi loa e kōkua iā ʻoe e leʻaleʻa i ka momona o kāu mea kanu punahele me ka ʻoleʻino i ka olakino.

• No ka kuke ʻana, pono mākou i ka ʻuala maoli, ka aila kaila, ke kāleka a me nā mea kanu, e like me ka dill a me ka pā.
• ʻAi ʻia a hoʻolapalapa ʻia i ka wai ʻaʻa me ka ʻaila a pīpī ʻia me nā mea kanu.

ʻO nā ʻuala i hoʻomākaukau ʻia ma kēia ala e loaʻa wale ai ka hopena maikaʻi ma ka pae o ka cholesterol maikaʻiʻole a me ka mālama kino o ke kino ma o ka hoʻohui ʻana o ke kāleka palu a me nā mea kanu.

Hoʻokomo ʻia me ka zucchini a me nā apana

He kuhi hewa maikaʻi ʻo ia ka meaʻai maikaʻi e hou me ka momona. ʻO ke koho aʻe no ka kuke ʻana i ka ʻuala maʻamau e hōʻike i ka kūlike. Kūpono ʻia mai nā huahana kūpono a me ka ʻike e like me nā ʻuala, zucchini a me nā hua leʻaleʻa, kūpono ia i ka papa ʻaina.

Ma kahi pā kuki mua i hoʻomoʻa ʻia me ka aila ʻaila, waiho i nā ʻuala a me nā hua ʻalili, a me nā zucchini cubes. E kau i ka ipu ma loko o ka umu preheated, hoʻomo a hiki i ka kuke ʻana. Inā makemake ʻia, hiki ke kuke ʻia ka pā i loko o ka microwave a i ʻole simmer i loko o kahi ipukukui mānoanoa paʻa ʻia.

E like me nā ʻike ma mua kuke koke ʻia ʻAʻole hana ʻino wale ka ʻuala, akā hiki ke pono. No laila, hiki i nā kānaka me ka cholesterol kiʻekiʻe keʻai maluhia lākou. Eia nō naʻe, he mea maikaʻi ka hoʻomanaʻo ʻana he pilikia koʻikoʻi ke kolamu e koi ai i kahi ʻaoʻao komo i ka mālama ʻana.

ʻO kāu mea mālama olakino wale nō e hiki ke hoʻoholo i nā lāʻau lapaʻau lapaʻau ʻoi loa e pili ana i nā hopena o nā hoʻokolohua hōʻike. ʻO ka kumu, ke kaukau ʻana i ka mālama ʻana i ka lāʻau lapaʻau, kaʻai, ka hana kino kino, ka hele ʻana i ka lewa hou a me ka nui o ka wai maʻemaʻe. ʻO kahi ala kūpono i kou olakino a me ka pili i nā ʻōlelo a pau a ke kauka e kōkua i ka mālama ʻana i ke olakino vascular i kahi lōʻihi loa, a no laila e hoʻolōʻihi i ke ola o kāu mau keiki.

He aha ia e pili ai?

ʻO ka kaulana nui o nā ʻuala ʻaʻole e ʻona wale a me ka versatility, akā, ʻo ka mea hoʻokalakupua me nā mea e pili ana i kēia mau mea:

• Mōʻī. Hoʻopuni ia i nā paia o ka gastric a me ka ʻōpū, hoʻopau i nā ʻōnaehana a hana i mea e pono ai ka pale no ka gastrointestinal tract mai nā hopena ʻino o ka hoʻomākaukau ʻana o ka lāʻau lapaʻau i hoʻohana ʻia i loko. Akā me kēia, ʻo ka mea, e komo ana i ka hana kūwili maoli, ua hoʻololi ʻia i ka glucose, e hāʻawi ana i nā kūmato me nā haʻahaʻa calorie kiʻekiʻe.
• Howa Hoʻoponopono i ka ʻōnaehana ʻana.
• ʻO Nicotinic, ascorbic acid a me nā vitamina B. Hoʻonui lākou i ka ʻōnaehana pale, hoʻomaikaʻi i ka hoʻololi ʻana o nā ʻōpū o ka naʻau a lawe i kahi mea ikaika i ka hoʻemi ʻana i ka pae o ka "maikaʻi" kolesterol.
• Carotene. Hoʻomaikaʻi i ke olakino o ka ʻili, ka lauoho, nā membrane mucous.
• Pāhau Hoʻoponopono i ka mahele o ka komo ʻana o ka wai a me ka hoʻohana ʻana ma ke kino, ke kāpae ʻana i nā paʻakai he nui a hōʻike ʻia i kahi hopena diuretic palupalu.

Aia nā aila a me nā momona momona, nā waika amino, mono- a me nā disaccharides i ka mea kanu, akā ʻaʻole kolo ka mea kanu i ka kolala, no laila ʻaʻole hiki i nā kōpena ke kumu i ka hoʻonui ʻana o ka waiwai momona-like i loko o ka plasma.

Hoʻomaikaʻi a maikaʻi ʻole

ʻO ka paʻakikī o nā mea i mea nui no ke kino o ke kanaka i ke kūkulu ʻana i kahi ʻuala e hāʻawi iā ia i kēlā mau ʻano pono.

• hoʻomaikaʻi i ka hoʻopili ʻana o ka waikawa ascorbic,
• hoʻonui iā ia ka ʻōnaehana
• eʻalolo ai a hoʻopuni i nā pā o ka ʻōpū,
• hoopau
• hoʻoikaika i nā pā vascular,
• hoʻomaikaʻi i ka hana hana o ka puʻuwai a me nā kīʻaha koko,
• ka hoʻololi ʻana i ka nui o nā kaʻina o ka wai a me ka paʻakai,
• Hoʻokomo i nā keiki i kekahi
• hopena maikaʻi ka hana o ka ʻili līpī.

ʻOiai ke loaʻa pono o ka huahana, hiki iā ia ke hana nui. No laila, ʻaʻole makemake ʻia nā poʻe momona nui e ʻai i nā ʻuala i ke ahiahi. Akā ʻo nā ʻuala, he nui nā papapa nā mea e paʻa ai ka paʻalapa nui o ka solanine. ʻO ka hanana pinepine kahi mea ulu i ke kamaʻilio ʻana me ke ʻano o nā lā.

Pehea e pili ai i ka cholesterol?

ʻAʻole pili ka ʻākala i ka cholesterol koko ma ka wā hoʻokahi, ʻo ia hoʻi, ma kahi kiʻekiʻe e kōkua ia i ka hōʻemi ʻana i nā waiwai nui. Akā i ka manawa like, pono ia e noʻonoʻo i nā ala e hoʻomākaukau ai i ka mea kanu, no ka mea, ʻaʻole nā ​​kīʻaha āpau e pili ana i ka mea i hiki ke lilo i mea pono. Me ka piʻi nui o ka waiʻona lipophilic i loko o ke koko, e manaʻo ʻia e hoʻohana i nā ʻala kū ʻia a ʻūlī ʻia.

A ikaika paʻa loa ia e hoʻomoʻa i ka tubers i loko o ka pata a i ka momona holoholona, ​​ʻoiai ʻo ka ʻike o kahi momona i like ka momona i loko o ka ʻuala ʻoi aku ka ʻoi loa ma mua o ka mea maʻamau. ʻO ka mea wale nō e ʻae ai e kō i ka lauʻaila i ka aila ʻaila, akā ma ke ʻano e kuke ʻia i ka manawa hoʻokahi. Hoʻololi pinepine i ka palaoa palu, ʻaʻole i loli a hoʻohana ʻia ka aila i kekahi mau manawa, a he pōʻino kēia ʻaʻole wale nō i ka hoʻomohala ʻana i ka hypercholesterolemia, akā ua pūlohelohe hoʻi i ke kino, ka mea i hana i ka nui o ka carcinogen.

Nā koho lawelawe

Hiki iā ʻoe ke kuke i kahi kīʻaha ʻono a me ka olakino palupalu a me ka maʻalahi, no ka laʻana, me ka hoʻohana ʻana i kēia ʻano aʻoaʻo:

No kēlā kī, kūpono ka lau ʻana i ka lau i nā ʻāpana.

1. Hoʻokomo ʻia nā ʻuala a me nā hua ʻalā, diced zucchini.
2. E kau i nā mea i loko o ka pā palaoa, i hoʻomoʻa ʻia ma mua o kahi aila liʻiliʻi o ka aila, a hoʻokomo i loko o ka umu preheated.
3. I ka wā e hoʻomākaukau ai ka pāʻai, kāpīpī ʻia me nā mea kanu i ʻoki ʻia.

Ua kūpono kēia ʻono hoʻonaʻau no ka umu microwave, a me ka ʻuʻuku i loko o kahi casserole. I ka hihia hope loa, lūlū ʻia kahi wai liʻiliʻi i loko o nā lau a i hoʻopaʻa ʻia ka lapalapa ma ka liʻiliʻi loa. He mea nui ke kūʻai like ʻia o nā huahana āpau. ʻO ka pīpī me nā mea ʻala, a ʻoi aku me nā mea momona, e nāwaliwali loa.

Me ka kolamu koko nui, nā ʻuala i kālai ʻia i ko lākou paila a ʻenekena me nā wai hou, ua ʻōlelo ʻia ka aila a me ka kāleka. Ma kahi o kahi mea kuke i hoʻolapalapa ʻia, kūpono ia ka pua ʻaʻa, ʻo ia hoʻi, he loina kūlohelohe i loko o ia mea, e kōkua ana i ka hōʻemi o nā momona momona o kahi momona. I loko o ka waihona puaʻaʻai o nā meaʻaiʻai aiai kekahi, maʻalahi e hoʻomākaukau, ʻono a maikaʻi ʻole i ke olakino. He huakai kēia me ka tuberous nightshade, avocado a me ka ʻala ʻulaʻula. He mea maikaʻi loa kēia kīʻaha no ka myocardium a me nā ʻōnaehana vascular, a ʻo ia hoʻi ke kī nui i ka pale palekana. No ka hoʻomākaukau ʻana, pono ʻoe e hoʻolapalapa i ka ʻuala a i ka hoʻoluʻu, ʻoki i loko o nā cubes o ka avocado. E hoʻokomo i nā meaʻala ma kahi pāwili a hoʻohui i ke aniani i hōʻili ʻia i ka hapa o nā apo. ʻO ka paʻakai liʻiliʻi a pīpī ʻia me ka wai lemon a i ʻole ka līpona wai.

He waiwai waiwai

ʻO Potato ma ke kumu o ia mau ʻāpana i kāna ʻano mea pono nā waiwai e pono ai ke kino:

• ʻO ka māhele i ka māhele o kēia huahana - ka hoʻōla ʻana o ka vitamin C i ka hana o ka pale ʻana a hoʻonui i nā hana pale i ke kino,
• Kōkua e hoʻihoʻi i nā hana koʻikoʻi i loko o ke kino ma hope o kahi maʻi maʻi, a ma hope o ke anuanu maʻamau paha.
• ʻO ka mea ʻuʻu kahi hopena anti-inflammatory ma ke kino, me kahi waiwai e hoʻopuni ana i nā membus mucous o ka digestive system,
• Kuhi i ka edema i loko o ke kahe o ke kahe, hiki ke hoʻoikaika i nā membran arterial me ke kōkua o ka vitamin B3 complex
• ʻO ka hoʻohaʻahaʻa i ka pōkole o nā molekika lipid low-low, e kōkua ana i ka hoʻomaikaʻi i ke kūlana ma ke kaia o ke koko a me ka maʻi cardiac,
• Lawe ka paʻakai i ka paʻakai ma waho o ke kino, e lele lele i loko o ke kino i ke ʻano o ka osteochondrosis,
• Hoʻihoʻi kēia huahana i ka pale o ka wai a me ke kaulike o nā paʻakai i ke kino.

Hoʻohui kālai

ʻO Starch kahi mea iʻike nui ʻia ma ka pūnaehana o nā pāu a loaʻa nā waiwai anti-inflammatory.

ʻO ka potato:

1. Mōʻī.
2. Howa
3. Nā huaora
4. Nā minuke
5. Pūleapohola.

Nui ka manaʻo e hiki ai i nā mea kanu ke hoʻonui i ke kaumaha a hoʻopaʻa i ka momona. Pono kekahi hapa. ʻO nā mākē a me nā kākoi he poʻe ʻenemi nui nā kiʻi hoʻohālike. Eia naʻe, komo maʻalahi ka māka i ka wai i ka wā e kuke ai, a waiho ʻia nā waihona kala i ka momona momona i ka pō wale nō. No laila, ʻoi aku ka maʻalahi o ke kānāwai o ka mea pīpī - kālua mākou i ka ʻuala a ʻai wale i ka ahiahi.

I nā mea pono ʻē aʻe, loaʻa kēia hua lāʻau i ka nui o nā waiora B, me ka momona o ka K.

Hiki iaʻu ke ʻai i nā ʻuala me ka cholesterol kiʻekiʻe?

E hoʻoponopono i ke kiʻekiʻe o ka helu kolala, lawe ka meaʻai i ka wahi nui. No laila, ʻo ke koho i nā huahana i loko o ka meaʻai kolamu ka mea nui o nā pono o ka pono o ka meaʻai.

E hana i kahi papaʻaina i ka wā eʻai ai, pono ʻoe e ʻike i ka nui, hiki iā ʻoe ke komo i ka ʻuala me kahi kaha kolala kiʻekiʻe a me ke ʻano o ka hoʻomākaukau ʻana.

Pono hoʻi e koho pono i nā mea kanu i ka ʻano o ka pāʻai a no ka meaʻuʻuku ka nui o kona calorie.

Hiki iā ʻoe ke ʻai i kēia ʻai i ka kuke ʻia, me ka liʻiliʻi o ka momona i hoʻohui ʻia, me ke ʻinininena pū me ka hoʻohui ʻana i nā mea kanu ʻai. ʻOi aku ka momona o nā ʻili i nā ʻili no nā indexes kiʻekiʻe i hoʻonui ʻia.

Me kēia ala e kuke ai, mālama ka ʻuala i ka nui o nā mea pono e kōkua ana i ka hoʻohaʻahaʻa ʻana i nā molekine kolamu haʻahaʻa-haʻahaʻa.

Nui ka poʻe aloha i ka ʻuala i ka nīnau inā he kolamu ma ka ʻuala.

ʻO ka kolamu ma loko o nā ʻuala, ka mea i kuke ʻia e ka palaoa me ka lard a i ka momona holoholona paha, ma ka nui. Eia naʻe, ma ka mea o ke kolamu, ʻo ia huahana kahi carcinogens, e hoʻonāukiuki i ka hoʻomohala ʻana o ka nānā ʻole ʻana i ka lipid metabolism a me ka hoʻonui ʻana i ke kiʻekiʻe o ka lipoproteins haʻahaʻa haʻahaʻa.

ʻO nā ʻoki ma ka hoʻopalapula i ka aila e hoʻomoʻa i ke kūlana maʻamau o ka kahe o ke koko a me ke kino, a ke hoʻonā nei hoʻi i ka holomua o hypercholesterolemia a me ka atherosclerosis systemic.

Pēlā nō hoʻi, ʻo ia kīʻaha e lilo i mea hoʻonāukiuki i ka hoʻomohala ʻana i ke ʻano type type 2 a me ke kaumaha me ka nui o ka nui o ka maʻi kino maʻamau.

Me kahi moʻokāki kiʻekiʻe kiʻekiʻe, ua pāpā ʻia ka ʻumalela a me nā pāpaʻai o ka ʻuala.

ʻO ke kumu ke kumu kiʻekiʻe o nā carcinogens a me ka kolamu ma kēia huahana.

Inā loaʻa iā ʻoe kahi kolikua kiʻekiʻe kiʻekiʻe, nā mea palu e pāpā ʻia - nā fries a me nā pākī ʻuala i nā mea e kūpono ↑

ʻAi ʻia nā meaʻai

Ke hōʻuluʻulu ʻana i kahi papaʻa me ka meaʻai kolamu, pono pono e noʻonoʻo i ka hōʻailona o ka cholesterol i nā huahana no ka kuke hui ʻana.

ʻAʻole hiki iā ʻoe ke hoʻohana i kēia mau ʻano o ka ʻai me ka huaʻai.

• ʻO ka ʻawaʻawa a me nā momona
• ʻO ka momona momona a me ka momona mutton,
• ʻO ka pipi a me nā Beef Fat
• ʻŌpala a me ka soose manu
• Bacon
• Lā ʻai ʻia,
• Pōmū pipi,
• Nā Lio,
• ʻAe roe.

I ka hui pū ʻana me kēia mau huahana, nā pālala pateta e pāpaʻona kiʻekiʻe-calorie a hoʻopiha me ka nui o nā lipids.

Me ka pathology o ke kaila o ke kaila hele a me nā maʻi o ka puʻuwai puʻuwai, ʻaʻole hiki ke loaʻa kēia hoʻohui ʻana o nā huahana.

Pono e nānā i ka hōʻailona o ka cholesterol i nā huahana no ka hoʻomākaukau mākaukau i nā mea e kūpono ↑

Ua make ʻino ke kaleta?

Ke hopohopo nei nā mea maʻi me ka hypercholesterolemia i ka hiki ʻana i ke kō i ka huahana, e hoʻonui nei i ka pae glycemic a hiki ke kumu i ka maʻi diabetes type 2.

Ke kuke nei i ka ʻuala, ʻo ka hapa nui o ke kōpaʻa i loko o ka wai o ka wā e hoʻolapalapa ai ka wai, no laila ʻo ke ʻano o ka hoʻolapalapa ʻana i ka wai pāʻai he mea kūpono ia no ka maʻi diabetes a me ka hypercholesterolemia.

He kūpono kēia ala kuke no nā mea maʻi me ka nui o ke kaumaha o ke kino, no ka mea, ka ʻai ʻana i kēlā kīʻaha, ʻaʻole i waiho ʻia ke kō i loko o ka kiko subutanu i loko o ke ʻano o nā mololi kolesterol.

Inā hoʻomaʻamaʻa maikaʻi ʻoe i nā ʻuala o ka uala, a laila ʻaʻole hiki ke hoʻonāukiuki wale i ka hoʻonui ʻana i nā mololi o ka kolamu, akā e hāʻawi pū i ka emi ʻana o nā lipid haʻahaʻa.

Meaʻaiʻai

Me ka hoʻohana pono o ka waiu uala a me ka nānā ʻana o ka ʻenehana ʻana e kuke ai, ʻoluʻolu nā mea hoʻomaʻamaʻa e hoʻopuka ana i ka ʻuala ʻana i loko o ka meaʻai.

ʻO ke kumu a me ke kumu o ka ʻai me ka ʻaina kolamu kiʻekiʻe e hōʻemi ana i nā lipids koko a hoʻoemi i ke kaumaha o ke kino:

• Ma ka papa kuhikuhi, ʻaʻohe pono o nā momona he 10,0%. Hāʻawi ʻia ka maikaʻi ma ka meaʻai i nā aila ʻaila, kahi pālahalaha kiʻekiʻe o nā momona momona o polyunsaturated - oliva a me ka hinu sesame, soybean a linseed,
• ʻAʻole pono ka paʻakai ma mua o 2,0 - 4.0 kalona,
• Pono nā papa o ka papa pae he 60.0% hou a ma hope o ka mālama ʻana i ka lāʻau wela,
• ʻAʻole ka liʻiliʻi o ka ʻai i ka meaʻai i kēlā me kēia lā i nā manawa 5-6.
• I kēlā me kēia lā kahi cereals mai nā lua,
• Komo i ka iʻa a me ka lawaiʻa kai, ka lawaiʻa,
• ʻO ka iʻa ʻia a me ka mālama ʻana i ka iʻa,
• Mai ʻai i nā hua i kālai ʻia a i ʻole ʻaʻai i ʻaina.
• E hōʻole i ka ʻai ʻana i ka berena keʻokeʻo,
• ʻAʻole pono ʻoe e inu i ka emi ʻana o 1,500.0 milliliters o ka wai maʻemaʻe i kēlā me kēia lā,
• Kāohi i ka kofe me kaʻaila kāwele a me ka lāʻau laʻau, a me ka decoction o viburnum a me nā hint
• E inu hou i nā wai o nā hua a me nā mea inu ʻai, nā wai momona mai nā hua lemi.
• Kū i ka ulaula a inu i ka inu wai. Loaʻa ia e inu i ka 50,0 milliliters o kaomi waina ʻulaʻula i ka lā i ka wāʻai, e kōkua ana i ka hoʻonui hou ʻana o nā cholesterol i ka endothelium arterial.
• E pono e komo i ka papahele i nā huaʻai hou a me nā huaʻai, ʻo ia hoʻi nā māla māla i momona i nā minereka a me nā waiū,
• Pono momona momona nā hua waiū,
• No ka makemake ʻana, hiki iā ʻoe ke ʻai i kekahi o nā momona iki, ʻo ka marmalade hoʻi me ka honi ʻole.

Nā meaʻai ʻaina

Hoʻomaopopo ʻia e hoʻomākaukau i kēia kīʻaha i ka wā o ka ʻai kolamu:

• Kīwī ʻia iʻa ʻia me nā iʻa iʻa a me nā iʻa ʻai a i ʻole ka ʻona no ka ʻili.
• Kīwī ʻia me ka ʻaila ʻoliva a kāwili i ka ʻano kuki hua ʻai ʻia,
• Kūpē lauala me nā ʻuala,
• ʻO ka kupa a me nā moa iʻa ʻole me ka ʻili.

Hoʻopilikia i ke kino mai nā kīkī ʻuala

Inā ʻoe eʻai i kahi o 300,0 mau groti o ka pākui i kēlā me kēia lā, a laila hiki iā ia ke hōʻeha i ka pōʻino, a me ka hōʻino ʻana mai ka pākī kuke me ke ala ʻai kuhi hewa, a me ke ʻano o ka huahana no ka hoʻohui ʻana iā lākou i kahi pā.

Pono e koho i ke ʻano o nā mea i hoʻonui ʻole i nā mea kalolo o ka pā i pau.

ʻAʻole hiki iā ʻoe ke ʻai i ka ʻuala no ka ʻaina awakea, no ka mea hiki ke waiho ʻia i loko o ka kiko subcutaneous a kōkua i ke hoʻonui ʻana i nā paona hou i ke kino.

ʻO ka ʻōmaʻomaʻo o nā wai, ka mea i loaʻa i kā lākou hoʻokalakupua, he mea make - solanine, he mea kino loa no ke kino.

Ka hopena o nā ʻuala ma ka kolamu

I ka hoʻoponopono ʻana i kahi pilikia e like me ke kolamu kiʻekiʻe, ʻo kaʻai ka mea nui he mea nui loa. I ka helu ʻana i ka papa hana, he mea nui e ʻike i ke ʻano he mea ʻoi aku ka maikaʻi o ka ʻai ʻana i ka ʻuala i mea e loaʻa ai ka pōmaikaʻi nui mai ia a ʻaʻole ka hōʻino i ke kino. I ka manawa like, pono e koho maikaʻi i nā huahana ʻē aʻe no ka kuke ʻana, no ka mea, ʻo ka liʻiliʻi o nā kiʻi calorie o ka pākī.

ʻO ka mea nui nui ka mea like o ka kuke kuke. ʻO ka mea kanu maikaʻi loa e lilo i ka kuke ʻia a hoʻomo ʻia me ka hoʻohui liʻiliʻi. ʻO kahi kaʻina kuke ʻia e hiki iā ʻoe ke mālama i ka nui o nā mea kūpono, ʻo ia ka mea e loaʻa i ke kino wale nō ka pōmaikaʻi.

Pono nā poʻe ʻaka o ka ʻuala i ʻike ʻia me ka nui o ka cholesterol e pāpā ʻia ʻole ʻia ka ʻai ʻana i kēlā pā ipu, inā no ka mākaukau ʻia me ka hoʻohui ʻana o nā momona holoholona. Hōʻalo ka meaʻai ʻai i ke ʻano nui o ke olakino, hoʻonui i ka papa o ka maʻi a hāʻawi i ke ʻano o nā paona he nui inā e ʻai ʻoe i ka pō.

Me ka kolamu nui kiʻekiʻe, ʻaʻole kuhi ʻia e ʻai i nā pōpoki a me nā lāiki french, no ka mea ua hoʻomākaukau ʻia kēia mau kīʻaha me ka hoʻohui o nā nui o nā palaka momona o nā carcinogen.

I ka hoʻohālikelike ʻana i kāu papa ʻaina, pono ʻoe e noʻonoʻo e piʻi ka cholesterol o ke koko ke hui pū ʻia nā ʻuala me ia mau huahana:

• puaa puaa
• Ke Keikihipa
• he manu, a me kekahi manu momona ʻē aʻe,
• pata
• iʻa ka wai
• lard a me ka Bacon
• helehewa
• sausages a me nā huahana semi-hoʻopau.

I ka hui pū me nā huahana i hoʻopaʻa ʻia, ʻoluʻolu loa nā kīʻaha ʻuala, no laila, ʻoi aku ka poʻe me nā pilikia o ka ʻōnaehana cardiovascular e pale aku i kēlā mau hui.

ʻO ka nīnau inā paha e hiki ke ʻai i nā ʻuala ma ka ʻai kolala e kū pinepine ma muli o ke kiʻekiʻe o ka pono kai. He kākā i hooweliweli aku i ka poʻe e hoʻāʻo ʻana i ka ʻai kūpono a hoʻohiolo ʻole iā lākou iho i ka meaʻai.

Akā ʻike liʻiliʻi kekahi poʻe i ka wā e kuke ai, ka emi ʻana ka nui o ke kō. Kahi ʻia kēia ala e hoʻomākaukau ai i ka mea e pono ai a kūpono no nā poʻe e mālama i ko lākou olakino a me ke kiʻi.

ʻO ka pālolo he ʻano hana i kau ʻia, inā e kuke kūpono. Me ka hoʻokomo ʻana i kāu papaʻai, hiki iā ʻoe ke hoʻohaʻahaʻa i ka nui o ka kolamu ma ke koko, inā, ʻoiaʻiʻo, pili pono ʻoe i kekahi mau lula kuke. I kēia hihia, ka nīnau no ka mea he pāʻai a me ka kiʻekiʻe kolamu e nalo i ona wale iho.

Kōkua kōkua

Manaʻo nā kaiʻai e komo pū i loko o kā lākou papaʻai ma lalo o kekahi mau kūlana, ʻoiai ʻo ia mea i kēia manawa e nui loa ka pono o ka mea kanu.

No nā poʻe me ke kolamu koko nui, ʻo ke kānāwai koʻikoʻi ka palena o kāu kau ʻana a hoʻopau paha i nā momona holoholona mai kāu meaʻai. ʻO ia ma muli o nā momona ke kiʻekiʻe o ka kiʻekiʻe o ka cholesterol i loko o nā iʻa. ʻOi aku ka maikaʻi me ka hoʻōla ʻana iā lākou me ka iʻa a me ke kai, i haʻahaʻa ʻia i ke kaloli. ʻO ke kūpaʻa o nā kaila omega-3 olakino e kōkua i lalo a hoʻomaikaʻi i kou kolamu koko a hoʻomaikaʻi i ka maikaʻi holoʻokoʻa.

ʻO nā meaʻai e hōʻola ai i ka cholesterol ke komo i nā meaʻai i loko o ka ʻai:

• kalala ʻia me ka iʻa iʻa ʻia a i ʻole moa ʻia,
• ka waʻa kuke i kime ʻia me ka aila ʻala a me ka ʻala huila,
• hū ʻia i hana ʻia mai ka palaʻai
• kuke ʻia i kālua ʻia ai i loko o nā ʻili me ko lākou iʻa me ka iʻa a i ʻole ka punahele.
• uala, ka uala.

Nui nā koho he nui.

Mālama ʻia nā pākuhī ʻuala i mea e aʻo ʻoe pehea e kuke ai a hui pū ai i kēia ʻano ʻai me nā huahana ʻē aʻe.

Aia kekahi kolamu i loko o ka pā lau?

Kālepa i loko o nā ʻuala, ʻoki ʻia a pāpaʻi paha. Hoʻokomo wale ʻia kona heleʻana i ke ʻano kuke. Hoʻokumu ka hopena o nā ʻuala ma luna o kēia kolamu.

Hoʻokomo ʻia nā ʻuala i kālai ʻia a inā ua loaʻa ka meli inā he pipi a manu paha ka mea i mākaukau ʻia. Aia ke ʻano o kēia mau momona i ka kolamu ma kā lākou hui pū ʻana, a hoʻopilikia pū kekahi i ka hana o ke ate a me ka papa ʻaʻai. Inā ʻoe e hoʻohana ai i ka aila ʻaila, a laila hiki iā ʻoe ke ʻai i ka pā o ka iʻa me ka kolala. Akā i ka manawa liʻiliʻi ma nā helu liʻiliʻi.

ʻO ka ʻenemi nui o nā kolamu ka french fries a me nā pōkole. He mea makemake loa kēia i ka wā o nā keiki, nā ʻōpio a me nā pākeke. I nā manawa pinepine, i ka wā e kuke ai i ka pīpī french launa ʻia, hoʻohana pinepine ʻia ka aila i kekahi manawa, ʻaʻole i loli iki ka manawa a pau o ke ao. Hoʻokomo kēia kīʻai ʻaʻole wale no ka hoʻonui ʻana o ka cholesterol i ke koko. Loaʻa paha i kahi nui o nā carcinogens. No nā keiki, ʻaʻole pāpā ʻia kēlā kīnā!

ʻO nā potato me nā wahi ʻala e kū ʻia ma lalo o ke ʻano o ka lā he pilikia maoli ia. Aia i kēlā mau pūnaewele nā ​​hona ʻona - solanine!

ʻO ka ʻuala kākā kūpono - ka liʻiliʻi loa o ka hoʻopiʻi

Kūkulu ka ʻuala ʻona i nā mea i loaʻa i loko o lākou iho, no laila ʻoi aku ka maikaʻi ma mua o nā iʻa

ʻAʻole lawe kēia mea ʻai i ka pōpilikia a i ʻole hōʻino - ʻo ka mea i ʻai ʻia he mea nui me ia. Akā ʻaʻole pili ʻia nā ʻuala a me ka kolamu ma kekahi ʻano, ʻaʻohe pilikia o ka hoʻonui ʻana i nā hōʻailona me ka kuke kūpono.

Nui nā huahana e hiki ke hoʻohui ʻia me nā kalepona me ka cholesterol kiʻekiʻe. ʻO nā mea nui:

1. Pūʻali kolo
2. Ke Keikihipa.
3. ʻO ka pipi a me nā manu ʻē aʻe.
4. Butteruk.
5. ʻAe roe.
6. ʻO Bacon a me ka Bacon.
7. Hāʻawi.
8. Nā Loʻi.
9. Nā huahana Semi i hoʻopau.

ʻO nā ʻuala i kālai ʻia ma nā momona holoholona he nui nō hoʻi nā contraindications. Ke papa ʻia aku nei ia no nā maʻi.

A me ka mea i hoʻokiʻekiʻe ʻia, ma muli o kēia hiki ke alakaʻi i ka hoʻopiʻi koʻikoʻi, a me ka maʻi diabetes.

I mea e lawe mai ai i ka ʻuala i ka nui o ka loaʻa o ka nui, ua lawa ia e kuke pololei nei. Hiki ke hoʻolapalapa a ʻaihue ʻia, hoʻohui ʻia me nā mea ʻai, e hana ʻia. Hiki ke hoʻohui pū me kekahi mau lau - me nā kukama, kāloti, nā lāʻau kanu, ka ʻula a me nā mea ʻē aʻe.
Hele maikaʻi ʻo Koti me ke kai kai, ʻoi aku ka iʻa. Pākuʻi lākou i ka Omega-3.

ʻOkohala ka momona i ka kolala. I ke kiko kupa, hiki iā ia ke hoʻomaikaʻi i ka metabolism, ka hana o nā ʻōnaehana kino like ʻole. He maikaʻi ʻo ia i ka meaʻai ʻana no nā maʻi ʻōpū. ʻOiaʻiʻo, inā ʻoe e ʻai iā lākou ma nā helu ʻole, a me ka ʻai momona, a laila he nui ke kaumaha o ke kanaka, nā pilikia me ka gastrointestinal tract, system cardiovascular a me nā maʻi ʻē aʻe o ke kino.

He mea nui e hoʻomanaʻo e pili ana i kaʻai kūpono me ka cholesterol kiʻekiʻe. A ʻaʻole ka mea nui loa - e pili ana i ka pepa āu e ʻae ai iā ia.