He aha nā meaʻai e hiki ke hoʻopau ʻia me ka cholesterol kiʻekiʻe?
ʻO ka manaʻo o ka kiʻekiʻe o ka kolamu ka nui ma ka toto o nā lipoproteins low molina.
Loaʻa ka kolesterol i kēlā me kēia mehameha o ke kino o ke kanaka, ʻo ia hoʻi i nā membrane, e hāʻawi ana iā lākou i ka elasticity a paʻa. ʻO ka nui ka ʻai kolamu ma ka lolo.
E like me ka mea holoholona, ka nui o ka nui o nā lipid (nāʻai) loaʻa ka lolo a me ka offal (ate, māmā, a me ke koko).
Me kahi huaʻala kolamu kiʻekiʻe, pono ke pale i kahi kanaka e hoʻopau i nā huahana kolamu kiʻekiʻe. Pono e pili pono i kaʻai anticholesterol i mea e hōʻemi ai i ka hoʻoliʻi ʻana o nā lipids i ke koko.
ʻO nā kumuhana nui o ka meaʻai
Pono e hōʻiliʻili ʻia ʻo ka hoʻopili ʻana i kahi papahele me kahi kiʻekiʻe koleka kiʻekiʻe, no ka mea aia kahi papa nui o nā meaʻai i ʻae ʻia me ka meaʻai. ʻO ke kumuhana o ka meaʻai, e kaupalena i nā meaʻai e kiʻekiʻe i nā momona holoholona.
ʻAʻole hiki ke hoʻokaʻawale loa i nā huahana o nā holoholona mai ka papa kuhikuhi; pono lākou e ʻai ʻia i nā mea liʻiliʻi, no ka mea he mau protein, ka mea e lilo i kumu nui no ka hoʻokumu ʻana i nā lipoproteins kiʻekiʻe.
Pono e ʻai i ka ʻai ʻai i nā hua liʻiliʻi o nā pīpī, ʻōpio kūlou ʻōpiopio, kahi kōpio, me ka ʻili o ke kino e hoʻoneʻe ma mua o ka ʻaʻa.
Nā papa ʻaina kolamu
ʻAʻole hiki iā ʻoe ke ʻai i ka manu me ka ʻili, no ka mea, e hoʻonui ke kino i ka ʻike o ka calorie a loaʻa i nā kolamu he nui.
Pono ka ʻiʻo o kēlā me kēia lā i loko o ka meaʻai iʻoi aku ma mua o 100,0 grama - 150,0 gram.
I kēia mau lā, ke kuhikuhi nei nā mea ʻai olakino, nā mea maʻi me ka helu kolala kiʻekiʻe e hoʻonui ma mua o ka 60.0% o ka meaʻai me ka fiber dietary, aia i nā huaʻai hou, mea kanu, cereals a me ka palaoa palaoa a pau.
Ke alakaʻi nei kēia i kahi emi o ka momona i ke komo ʻana i ke kino, kahi e kōkua ai e hoʻohaʻahaʻa i ka index cholesterol. Hiki nō iā Fiber ke hoʻomaʻemaʻe i ke kino o ka momona a lawe i waho o ke kino.
ʻAiwai ʻaʻano i nā mea e kūpono ↑
Nā papaʻaina o nā meaʻai e hiki ʻole iā ʻoe keʻai
| he aha nā meaʻai e ʻai ai ʻoe me nā lipid kiʻekiʻe | ʻaʻole hiki iā ʻoe ke ʻai me ka kaila koko kiʻekiʻe o ka cholesterol low-density |
|---|---|
| ʻO nā huaʻai, nā mea hana i hana ʻia mai ka palaoa cereal, nā muffin momona | |
| Rye a me ka palaoa palaoa, Porridge, ʻoi aku ka oatmeal (kuke ma luna o ka wai), Paʻa maloʻo Keliʻa ʻia uala · Kāpīpū (nā lentil o kēlā me nā waihoʻoluʻu, ʻili kuke a i ʻole nā pīni ʻulaʻula a me nā kala). | Roti palaoa palaoa ʻO nā huahana i pena me nā momona trans - biscuits, pies a me nā pastries, · Kālā me nā huaʻai kekona. ʻO nā Buns ʻĀlapa · ʻ ppoki kuʻi, nā makana. |
| me kahi huaʻala kolamu kiʻekiʻe ʻole hiki iā ʻoe ke ʻai i nā ʻono, akā inā hiki ʻole iā ʻoe ke hana me ka ʻole ʻana o ka ʻono, no laila pono ʻoe e komo i nā mea ʻalohi no ka hoʻoulu ʻana i nā lipids ma ka papa kuhikuhi: ʻOatemeal a i ʻole nā kāmei ʻawaʻawa (ʻoi aku ka maikaʻi o ka home). · ʻŪ a hua ʻima paha. A mākaukau maikaʻi nā kukala a pau ma luna o lākou iho, e hōʻemi ana i ko lākou pōpilikia. | |
| nā huaʻai a me nā hua | |
| Hapa ka waiū Kefir · ʻO Yogurt me nā mea momona liʻiliʻi, a hiki i ka 1.0%. ʻAno keʻa keleki piha ʻO ka momona waiū me kahi momona haʻahaʻa, · Kāhi me ka momona momona liʻiliʻi, e like me mozzarella, · Nā huaʻai o nā moa. | ʻO ka waiū waiu hou (rustic) Kālā Hīʻoki ʻia a kaʻaila a me nā ʻili kuke ma ka waiū waiū a me ka iʻa, ʻO kaʻaila momona momona · Kāleʻa hoʻōla a hoʻōla ʻia i nā ʻona polū, ʻO nā ʻōpū paʻakikī momona, · ʻAniki hua. |
| ʻO ka waiū skim me nā huahana wai ferment kō aʻe i nā ʻāpana āpau e pono ai ke kino o ke kanaka. E like me nā mea momona momona huahana: · Pau ka protein, ʻO nā moleki calcium · Nā molekele Phosphorus. ʻaʻole nā hānai hua manu i nā molekō kolesterol, no laila ʻaʻohe palena no kā lākou hoʻohana. Inā kiʻekiʻe ke kolamu o ke koko, ʻaʻole ʻoe eʻai ʻokoʻa ma mua o 2 mau huaʻai i ka hebedoma. Hāpai ʻia nā hua moa hua manu me nā molika lipid haʻahaʻa-haʻahaʻa. | |
| ʻAʻole pāpā ʻia ka ʻai ʻana i ka pīpī me ka ʻiʻo, a i ʻole i hoʻohui ʻia iā ia i ka wā e kuke ai - ke hoʻonui nei kēia i ka momona momona o nā ʻai manu. | |
| nā kinona | |
| · Nā mea kanu ʻai me nā mea kanu, ʻO Borscht ma ka lua leona, · Nā iʻa momona, a iʻa pepeiao paha. | · ʻŌkuhi i kūwaki mua, · Kuʻi ʻia ka borscht No kaʻaila i kaʻaila me ka waiū ʻO nā mau momona. |
| Ka ʻala hoʻāʻo ʻana ka ʻenehana penei: · Ma hope o ka hoʻolapalapa ʻana i ka ʻai, ʻaila ʻia e pono ke kalo E holoi i ka ʻai ma lalo o ka wai holo ʻana a ninini i ka wai hoʻolapalapa, · Ma hope o ka kuke ʻana, e huki i ka ʻai mai ka pākuʻi a hoʻomoʻa i ka ʻai, · Ma hope o ka hoʻomoʻa ʻana o ka huīa, pono e ʻohi i ka momona a pau me ka ʻāpana. · Ma hope wale nō e hoʻomau ai kēia kīʻaha i kēia kīʻaha. me kahi index koloa kiʻekiʻe, mea laiki, a palupalu paʻakikī paha, pono e hoʻohui ʻia i ka puhala. | |
| iʻa a me ke kai kai | |
| ʻO ka pā iʻa ʻohu, Nā iʻa ʻaka · He pono e like me nā ʻano iʻa like me 2 i 3 mau manawa i ka hebedoma - sardine, mackerel, pollock, herring, hake, halibut. | · Ka Caviar o nā ʻano iʻa āpau - ʻulaʻula, ʻeleʻele, · Ke kai nei - ka honu, nā ʻōpala, nā ʻaluna, nā ʻaluna, a me nā ʻōpala, · Nā iʻa a pau iʻa i ka aila. |
| ka ʻai a hewa | |
| · Kaʻaole ʻole ka ʻili, Quail ʻIke ʻole, · ʻAne hoʻonā, · Ke keiki hipa keiki, Kelele · ʻAʻoleʻoi aku ma mua o 80.0 mau makana i kēlā me kēia pule o ka ate valle a me nā manuʻai. | Lāʻala - ate, nā pēpē, nā puʻupuʻu, · Ka ʻai o nā momona momona ʻehā - ka pipi momona, ka puaʻa, nā hipa, ʻiʻo manu · ʻAʻole hiki iā ʻoe ke ʻai, ʻĀpīpuka Momona Ua ʻoki ʻia a ʻala ʻia i nā ʻai · Nā lau a me nā ʻōmaki, Mīhi ʻai ʻona a me ka Bacon, · Nā meaʻai ʻona, · Kaʻa ʻai. |
| nā aila a me nā momona | |
| Lā aila kukui, Aila Oliva Kālala ʻaila ʻaila, Aila hinu wele ʻO nā aila ʻaila laupala. | · ʻAʻole hiki iā ʻoe ke ʻai i ka momona o ka pipi a me ka momona puaʻa me ka hoʻonui ʻia o ka index cholesterol hoʻonui, ʻOi ʻŌmū pipi Margarine |
| ka ʻenehana no ka kuke ʻana i ka ʻai me ke ʻano kiʻekiʻe o ke kaulike koloka: · Ma mua o ka kuke ʻana, e pono ʻoe e hoʻokaʻawale i nā momona a pau. · Hoʻopau i ka ʻili holoʻokoʻa mai ka manu. · Hoʻokahi manawa i ka hebedoma, hiki iā ʻoe ke hoʻolapalapa i ka 80.0 mau grika o ka ate, no ka mea momona ka nui o ka molika hao. · ʻAʻole hiki iā ʻoe ke ʻai i ka ʻai iʻa i ka pā, · Hoʻohana, ma ke ʻano he hopena hope loa, he non-stick Teflon pan coal pan a he grill pan paha, Inā hiki i ka kolamu nui ke kō i ka ʻiʻo i ka paila (ma luna o kahi kaula hao ʻo ia nā momona momona a pau) · Hiki i ka iʻa ke iʻa ma ka pā hao, · Kīia ʻia e hoʻomoʻa i nā iʻa a me nā ʻai me ka hoʻonui ʻia o ka index index hoʻonui i ka foil i ka umu, · Mai ho'āʻo e ʻai i ka ʻai, ma ke kīʻaha kūʻokoʻa, ʻoi aku ka maikaʻi o ka hoʻohui ʻana me ia me nā cereals a me nā ʻano mea kanu ʻai nui a me nā mea kanu. | |
| nā mea kanu a me nā hua o nā hua hou, nā hua a me ka māhu | |
| · Nā mea momona a pau, ʻāpala, me ka maloʻo, · ʻO nā ʻano māla o nā mea kanu - pālato, ʻeliʻa, basil, mint, cilantro (coriander), Nā pua ʻili o Asparagus · Hoʻopili i ka pono no nā ʻuala, · ʻO nā ʻano hua a pau o nā huaʻai a me nā huaʻai, a ma hope o ka manuahi. · Nā huehina iʻa a me nā hua me ka ʻole e hoʻohui ai i ke kō, ʻO nā hua Citrus, kaomi nui loa. | · Nā mea kanu iʻa i ka aila, · Nā mea kanu, ʻala i ka hoʻohui ʻana i ka pata, Kāleʻa a iʻa paha, ʻO nā ʻāpana kākoti. |
| ʻenehana no ka hoʻomākaukau ʻana i nā huʻu: · Pono ʻoe e hoʻopiha i ka hui ʻana me nā hua ʻai i nā lau ʻai, me ka wai ʻona, me ka wai lemon. · Hiki iā ʻoe ke hoʻohui i nā mea ʻala a me nā meaʻala i ka lole. · Kanu i loko o ka wai no ka hoʻomohala ʻana i nā huakai ma kahi ʻaina kolamu nui - ʻo ia ka mayonnaise, ketchup, ʻona kuluma. | |
| inu inu waileola | |
| Nā mea inu hua · Nā puna wai āpau me ka ʻole o ka honi, · Kāwīkī ʻia ʻia mai nā ʻāpana o nā lau o ka lau, nā hua a me nā hua. ʻO nā hoʻohālikelike mai nā hua huaʻai hou, ʻo ia hoʻi mai nā hua maloʻo me ka holi ʻole i ka puna, · Kāʻono me ka ʻōmaʻomaʻo ʻōmaʻomaʻo, a me ka lāʻau lāʻau. A decoction o rose hips, ʻIno kahi kalaka · Ka wai wai, · ʻAi waina ʻulaʻula ʻole iʻoi aku ma mua o ka aniani. | ʻO nā wai momona me ke kō Canned stewed hua Ka wai ikaika me ka waiū, a i kaʻaila Nā inu ʻala · Alika o nā ʻano like ʻole - ka vodka, cognac, nā waiwai a me nā ʻona, nā waina maikaʻi a me ka pia. |
| me ka hoʻonui ʻia o ka index cholesterol hoʻonui i ka lā hoʻomaha, hiki iā ʻoe ke ʻae iki i kahi wai ʻawaʻawa e inu ai: · No nā kāne - 60,0 milliliters o ka waiʻona ikaika (vodka, wiski, cognac), ai ʻole 330.0 milliliter o ka pia, · No nā wahine - 250,0 milliliters o ka ʻulaʻula ʻaina ʻulaʻula a i ʻole keʻokeʻo paha. | |
Pono nui nā hua ʻili me kahi kōkuhi kolamu kiʻekiʻe, akā ʻaʻole like nā ʻano like ʻole. ʻAʻole hiki iā ʻoe ke ʻai i ka pīa, no ka mea nui ka momona.
Pono hoʻi e hoʻohana i ka hua ʻōpiopio, nā mau paukena, akā ʻaʻole palaoa, akā ma ka ʻano maloʻo.
ʻO ka hua pākena he ʻano mana like o nā huaora, a aia nā ʻano like ʻole o nā paukena he huʻu ʻole ka hua, kahi kūpono e ʻai i nā hua me ke kiʻi e uhi ʻia iā lākou.
He nui ka momona o Walnuts, no laila hiki iā ʻoe ke ʻai i nā mea hou aku ma mua o 5 - 7 mau ʻāpana i kēlā me kēia lā.
Pono hoʻopau ʻia nā alona i nā mea liʻiliʻi.
Hoʻohālikelike
Pono e hoʻomaopopo ʻia i ka pili o ke koko he hoʻonui kolamu nui, i ka hoʻohui i nā huahana i ʻae ʻia i ka meaʻai, pono kekahi e ʻai - keʻaila kēia ma ka ʻaina, kahi ʻaina piha, ʻaina māmā a me 2 mau meaʻaiʻai.
Eia nō hoʻi, ma mua o ka hele ʻana e hiamoe, hiki iā ʻoe ke inu i ka 150.0 - 200.0 milliliters o kefir. ʻAʻole ʻike ke kanaka i ka mea ʻai i ka pōloli.
He mea kūpono hoʻi ia e noʻonoʻo i ke kaulike wai, pono ma loko o ke kino - pono ʻoe e inu i ka liʻiliʻi o 1500 milliliters i ka wai maʻemaʻe. ʻO nā mea inu, a me nā mea momona, ʻaʻole e hoʻohuli i ka nui o ka wai i pono i kēlā me kēia lā.
No ka hoʻohaʻahaʻa i ka index kolesterol kiʻekiʻe, pono ʻoe e haʻalele i nā hoʻohui a hoʻonui i ka hana a me ke kaumaha i ke kino.
