Diet no ka kiʻekiʻe kolesterol: nā hiʻohiʻona o ka papa ʻaina lapaʻau me kahi papa kuhikuhi kokoke loa i hoʻokahi hebedoma

ʻO ka meaʻai kūpono i ka hoʻokaʻawale ʻana i ke koko koko pono ʻole e hoʻoponopono i nā lipoproteins ma ka laulā.
ʻO nā lula kai e pili ana i ka pono o ka meaʻai e pono ke hoʻopili i ka nui o nā molekela kiʻekiʻe molelika kiʻekiʻe o ka molika, ʻo ka mea haʻahaʻa haʻahaʻa haʻahaʻa e hōʻemi ʻia i ka liʻiliʻi.

Kūpono ka meaʻai kolamu no nā kānaka e hana i ka hana pilikino. Akā ma muli o ka mea i loaʻa ka helu maʻamau o nā calorie, a e pono ke kaumaha i ka nui o nā calorie, hiki iā ʻoe ke hoʻonui i nā ʻāpana me ka loli nui ʻana i ka mana o nā pā. Hoʻonui ʻia ka hoʻonui ʻana i nā lawelawe ma mua o ʻelua. Loaʻa ke kino i ka ikehu mai ka lolo, no laila palekana mau e hoʻonui i ka nui o nā cereals, nā mea kanu a me nā hua.

Hoʻokumu ka mea kanu me ka kolamu kiʻekiʻe i nā kumu o ka papa helu 10, hoʻomohala ʻia e ka mea hoʻokumu o ka National dietetics M. Pevzner. Hoʻomaopopo ʻia kēia papa ʻaina no nā maʻi o ka ʻōnaehana cardiovascular. No ka hānai i ka kolamu nui o ka pili koko, kahi kīpē e pili ana i nā kumu o kēia papaʻaina e hoʻokō pono i ka pono e hoʻemi i ka kolamu "maikaʻi" i ka meaʻai.

Ua kuhikuhi ʻia kahi meaʻai e hoʻohaʻahaʻa i ka cholesterol e nā kauka. Inā hewa ʻole ka hana ʻana i kahi papahele kokoke i ka nui o ka kolamu ma ke koko, a laila hiki ʻoe ke hōʻemi i ke kiʻekiʻe o ka cholesterol maikaʻi, kahi e alakaʻi ai i ka luku a me ka luku ʻana i nā paia vascular, hemorrhage.

Pono ʻia kahi ʻai i ka kolamu no nā mea maʻi me nā maʻi puʻuwai, nā maʻi vascular, ka maʻi circulatory, atherosclerosis, hypertension, rheumatism. ʻO kāna pahuhopu i ka hoʻohaʻahaʻa i ka kolamu kiʻekiʻe kiʻekiʻe a hoʻihoʻi iā ia i maʻamau. Ke hōʻemi i ka kolamu me nā huaʻōlelo liʻiliʻi, ʻoi aku ia e pili i ia ʻaʻole no ke ola, akā ke hoʻonohonoho nei i nā wiki ʻai. Ke kōkua nei kēia ʻano kaila kūpono e hōʻemi i ka paona o ke kino a me ka hoʻonaninua o ke koko, hoʻoponopono i nā kaʻina metabola, hoʻomaikaʻi i ke ʻano o ka ʻili, ka lauoho a me nā kui, hoʻomaikaʻi a hoʻomaʻemaʻe i ke kino.

Me nā maʻi koʻikoʻi o ka pūnao cardiovascular, lilo ka ʻona kolamu i ka maʻamau. ʻAʻole kēia he hiki ke ʻai wale i nā meaʻai i kākau ʻia i ka papa kuhikuhi no kahi pule. I ka ʻoiaʻiʻo, ʻae ʻia i ka manawa i ka leʻaleʻa e ʻai i kekahi mea mai ka papa inoa o kēlā mau huahana e pono e kaupalena ʻia. ʻO kahi hiʻohiʻona, ma ka lā hoʻomaha a ma ka huki paha. Akā he mea kū ʻole kēia mau mea mai ka meaʻai mai a ʻaʻole i lilo i mea maʻamau.

ʻOi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai ʻai ʻokoʻa ma mua o ka ʻiʻo a me ka iʻa, a me ka ʻaʻa paha. ʻO ka hoʻolapalapa a me ka ʻaʻa ʻia i loko o ko wai ʻano kū hoʻokahi ua manaʻo ʻia ʻo ia ke ʻano maikaʻi a maikaʻi i ka kuke ʻana. Inā makemake ʻoe e hoʻomoʻa i ka meaʻai, a laila pono e hana ʻia i loko o ka foil a i ʻole ka palaoa palaoa. I ka manawa maʻamau, hiki iā ʻoe ke ʻaka i nā kīʻaha ākea, e kāohi ana iā lākou me ka momona ʻono. ʻAʻole hiki ke kō, uahi, kuke i ke ahi a i nā lākiʻi hoʻi. I kēlā mau huahana, he kiʻekiʻe ke kiʻekiʻe o ka koleke o ka "kino".

Pono e hoʻoneʻe ʻia nā kālena me ka ʻaila ʻole i kaʻaila, ka wai lemon me ka ʻalaka kūmole, kaʻaila a i ʻole ʻoniʻoni maoli.

He aha kāu e ʻai ai e hoʻohaʻahaʻa i ka cholesterol

E hoʻomaʻemaʻe i nā kīʻaha koko o ka lipoprotein haʻalele, hōʻolo i ka pākeke a me ka hoʻohiolo ʻana i ka hoʻohuihui o ke koko, ka seleri (aʻa, kumu a me nā greens) i hoʻopau ʻia i loko o ka pākīlī, nā ʻoniʻoni, nā hua ʻai mea nui, kāloti, ʻeleʻele - hou a i hoʻomoʻa, nā ʻomaʻomaʻo, ka ʻōpala, ka ʻula, nā grapefruits, kukama . ^ E Ha yM. ʻO kēia mau huahana āpau, ua kuhikuhi ʻia nā aniani a me nā humuhumu.

ʻO nā avocados, pistachios, almonds, seed (flax, sunflower, pumpkin), nā hua, nā lau ʻona lau, a me ka pomegranate e kōkua nei i ka hōʻemi kolala. Ma keʻano holoʻokoʻa, ʻike ʻia nā mea kanu uliuli, poni a me ʻulaʻula i nā pōmaikaʻi o nā moku koko.

Ke ʻike maopopo i ka mea e hiki ai a me ka mea ʻole e ʻai ʻia, pono ʻoe e ʻike i ke kauka a hana i nā hoʻokolohua. Wahi a nā hualoaʻa o nā loiloi, hoʻoholo ke kauka i ka pono no kekahi mau mea a ma kēia kumu ke ʻano o kahi papa kuhikuhi. E haʻi aku ke kauka iā ʻoe i ka mea kikoʻī a hiki i ka mea hiki ʻole ke nānā aku me kāu mau kuhikuhi i ka cholesterol a me nā mea ʻona ʻē aʻe i ke koko, e aʻo iā ia pehea e ʻai ai me ka cholesterol kiʻekiʻe.

Papa no ka hebedoma me ka cholesterol kiʻekiʻe

Pono ka ʻawaʻawa me ka naʻau kiʻekiʻe a me ke kō i nā papa kākūkā. Pono lākou e hoʻopili ʻia me nā minamina a i ʻole nā ​​Salads. No kaʻaina awakea, hiki iā ʻoe ke ʻai i nā palaka a me nā momona, akā ʻo ka ʻaina ʻaina he protein wale nō. Hoʻololi ʻia nā kīmona. Inā ikaika ka manaʻo o ka pōloli, hiki iā ʻoe ke inu i kahi wai o ka wai me ka wai lemon a me ka meli. Pono ka ʻaina ʻaina 4-5 mau hola ma mua o ka hiamoe. ʻO ka ʻai hope loa - i nā hola 2 - he wai paha paha o ka wai i loko o kahi wai inu waiū.
Me kahi meaʻai kolamu, ʻo ka papa kuhikuhi no ka hebedoma e like me kahi papa ma lalo iho nei.

He aha ke ala maikaʻi loa e mālama ai i ka cholesterol kiʻekiʻe?

Pono e haʻalele a hana pono i ka haʻalele ʻana i ka hoʻohana ʻana i ka waiʻona a me nā mea inu me kahi pākuʻi kiʻekiʻe. Pono ʻoe e hoʻōki i ka ulaula. I mea e maʻalahi ai ka hoʻomehana ʻana o ka huki, e nīnau aku i kāu kauka pehea e hōʻoli ai i ka addiction nikotine.

He mea nui ia e hāʻawi iā ʻoe iho i ka hoʻoikaika kino. Inā ala ʻoe i kakahiaka i hoʻokahi hapaha o ka hola ma mua, a laila hiki iā ʻoe ke hana i ke ʻano tonic i ka manawa. I ka lā hiki iā ʻoe ke hoʻomaʻamaʻa i nā hana hanu. I ke ahiahi e lilo ia e pono e hele ma kahi holo wāwae a hele paha no ka holo ʻana i ke ʻole o nā contraindications. ʻElua a ʻekolu paha manawa i ka hebedoma, nani nō ka kipa ʻana i ke kikowaena kūloko, ʻauʻau i ka wai ʻauʻau, e holo ana i ka uila a hoʻomaʻamaʻa paha i ke ʻano uila. ʻO ka pāʻani wikiō e kūpono ana a me nā haʻuki kaulike. Ma ka hana ʻole o nā alaka, he mea maikaʻi e ʻīlio me kāu e hele ai i kahi wāwae i ka liʻiliʻi a ʻelua hapa i ka lā no ka liʻiliʻi o ka hapalua hola. ʻO ke kamaʻilio me nā holoholona ma ka laulā he hopena kūpono i ka moku olakino a me ke ʻano laulā o kekahi kanaka.

Pono ʻoe e nānā i ke kaumaha a me ka hoʻāʻo e mālama i ia i ka ʻano e like me ke kiʻekiʻe, ka makahiki a me ka wahine.

Nā hiʻohiʻona

Mālama ka meaʻai i ke ʻano o ka wahine a me nā ʻano o ka mea maʻi.

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Hoʻonui pinepine ʻia ka kolesterol i nā wahine i kā lākou makemake no ka ʻono, ke ʻano kūlohelohe maʻamau i ka paona (a i ʻole ka ʻai, a ʻai paha) a me nā loli hormonal. No laila, kahiʻai i ka lipid-hoʻohaʻahaʻa no lākou no ka palena o nā pale kākā nui a me ka pāpā o kekahi ʻalo ʻana. Eia kekahi, ua hoʻohui ʻia i ka lawe ʻana i ka wā hapai, ka manawa postpartum a me ka hoʻomaka ʻana o ka menopause ma hope o 45-50 mau makahiki. ʻO ka mea paʻakikī loa e hōʻole i nā keke, ka aila, ka huluhulu, nā pōpoki, ka meaʻai wikiwiki.

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ʻO ka maikaʻi o kēia ʻōnaehana olakino therapeutic no nā wahine ka loaʻa o nā koho momona momona. Hāʻawi ia iā ʻoe e hoʻemi i nā haʻuki kaloli o kēlā me kēia lā i ʻae ʻia a mālama i ke kaupaona ʻana o ke kino ma lalo o ka kāohi ʻana me ka ʻole o ka paʻa.

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Hoʻomaʻamaʻa pinepine ʻia nā kolamu kiʻekiʻe ma ka kāne ma muli o ka momona ʻōpū, ka hana kūlohelohe, ka hōʻino o ka momona a me nā mea ʻai momona. No laila, hoʻokaʻawale kaʻai lipid-hoʻokaʻa ʻai iā lākou e inu i ka ʻawaʻawa ʻawaʻawa me nā kīmona kiʻekiʻe kiʻekiʻe, a ke manaʻo pū nei nō hoʻi e hana i nā haʻuki ma ke ala, akā ma ka ʻano haʻahaʻa, e like me kahi papahana ʻokoʻa.

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Makau

Inā ʻike ʻia ka kolamu kiʻekiʻe kiʻekiʻe i kahi keiki, ʻōlelo ʻia ka meaʻai lipid-hoʻēmi ʻana iā ia me ka mālama nui a ʻike wale ʻia i nā ʻōlelo a pau o ka loea. ʻOiai ka mea no ka poʻe pakeke e pili ana i ka mea nui o ka momona, i kona wā kamaliʻi ʻole kēia e ʻae ʻia, no ka mea e ʻona ʻia ka pōʻino o ka ʻōnaehana. No laila, pono i nā huahana ʻano like me ka ʻoiaʻiʻo loa. Akā ʻo ka ʻai wikiwiki a me nā ʻeke ʻana e pono e kaupalena ʻia (ʻaʻole pono no ka papa wale nō).

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Hele ka mea no ka poʻe i hōʻike ʻia me ke kolamu kiʻekiʻe ma hope o 50 makahiki. Pono e kiʻi ʻia nā keʻakeʻa me ka mālama nui ʻole, inā ʻaʻole hiki ke hoʻopilikia i ke olakino. I kēia manawa, hoʻonui pū ka hopena o ka maʻi diabetes. No laila, pono ʻoe e kiaʻi mau i ka pae o ka glucose i ke koko a noʻonoʻo i ka glycemic index of o nā huahana i ke koho ʻana i kahi papa hana.

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ʻO nā mea i kuhikuhi i ka papaʻai e kū'ē i ke kolamu kiʻekiʻe, ʻo ke kauka e hele ana i ka hapanui e hāʻawi ana i nā nota. Hōʻike lākou i nā loina maʻamau o kaʻai i loko o kēia pathology. Pono lākou e nānā pono inā loaʻa kahi makemake e hoʻōla.

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Hoʻomaopopo koʻikoʻi. Hoʻololi paha nā helu i loko o nā memo, ʻoiai ke hoʻoponopono ʻana ke kauka a me ka mea nāna i mālama i kēlā me kēia mahele o ke ʻano hoʻokahi o ka maʻi.

Hoʻomaka huahana:

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1. Pono nā hua i kēlā me kēia lā, maikaʻi loa ke ʻano. Hana i nā ʻano momona i waho o lākou.
2. ʻO nā lau ʻala - hou, a ʻūhu ʻia, hoʻomoʻa ʻia, kukama ʻia a hoʻolapalapa ʻia. Ma ka manawa. Hana i nā ʻano momona i loko o lākou (me ka ʻole o ka hoʻohui ʻana i nā mea ʻala a me ka paʻakai.
3. Nā ʻāpana - 2 mau manawa i ka hebedoma.
4. ʻAʻole momona ka ʻiʻo (pipi, veal, turkey, moa, rabbit) a ʻaʻole kahi mea kālai.
5. Nā huahana huahana - nā momona haʻahaʻa a liʻiliʻi paha.
6. ʻO ka aila ʻaila - no ka ʻaʻa lole, hiki ʻole ke kō ma luna. Kāhea ʻia. ʻO 2 ka maʻamau i kēlā me kēia lā he 2 tbsp. la l
7. ʻO ka paʻakai - 5 g i kēlā me kēia lā.
8. Kālā - 50 g.

Koi Hoʻowai:

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1. Kāleka paʻa - 400 g i kēlā me kēia lā. Hoʻopaʻa maʻalahi i ka liʻiliʻi. ʻO ke kumu ke cereals.
2. Palapala - 70 g. ʻO ka pae o ka holoholona i ka mea kanu: 50/50.
3. ʻO nā momona - 70 g. ʻO ka hoʻohālikelike o ka holoholona i ka mea kanu: 35/65.

ʻAno Na Mea Hoʻomaʻi:

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1. Hoʻoholo ʻia ka nui o kahi lawelawe e pili ana i ka hele mai / ʻaʻole i ka nui o ka paona nui a me nā calorie maʻamau i kēlā me kēia lā.
2. Nā ʻaina 6 papa i kahi lā.
3. Hoʻomoe meaʻai: kakahiaka (7:00), ʻaina awakea (10:30), kaʻaina awakea (14:00), kaʻaina awakea (16:30), ʻaina awakea (18:30), ma mua o ka moe (22:00).
4. Pono hou nā meaʻai, pono lākou e kuke ʻia i kēlā me kēia lā.
5. ʻO 1.5 ka maʻamau o ka lā i ka wai he 1.5 lita.

ʻO ka mea mua, pono ʻoe e hele i nā papa inoa o nā huahana i ʻae ʻia a pāpā ʻia no kekahi manawa, ʻo ka papaʻa maʻamau, kaupaona i nā mea āpau (pono ʻia nā paona kima), e helu i nā loiloi o kēlā me kēia lā molo no kou kiʻekiʻe a me ke kaumaha o ke kino, a me ka nui o nā mea i ʻike ʻia i loko o kēia mau memo. Eia nō naʻe, e hoʻomohala ʻia nā akamai e pono ai (aʻo pehea e hoʻoholo ai i ka nui o ka lawelawe "e ka maka", e hana i kāu ʻano ponoʻī o nā meaʻai me nā kīʻaha ʻē aʻe, a me nā mea a pau) a e hoʻohana ʻia ke kino i kēlā kīʻai olakino.

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Paʻa huahana

ʻO kekahi o nā mea nui i loko o ka ʻai no nā poʻe me ka cholesterol kiʻekiʻe e pili pono i nā papa inoa ʻelua. ʻAe ʻia kēia mau huahana a pāpā ʻia. Hoʻokomo pū ka pūʻulu hui i nā mea ʻaʻole maikaʻi wale no ke olakino a kōkua i ka hāʻawi ʻana i ka mea hoʻolilo momona, akā ʻo ka mea i loaʻa i nā waiwai lipid-lowing, ʻo ia hoʻi, e hōʻemi ana lākou i ka pae o LDL maikaʻi i loko o ke koko. Ma ka lua ʻoi nā mea, ma ka mea ʻokoʻa, e hoʻonui i ko lākou kao ʻana, a no ka ʻaha like loa e pili ana i ka ʻai a ʻōpala e hoʻonāukiuki i ka hiʻohiʻona o ka nui o ke kaumaha.

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No ka hōʻoluʻolu, ua hoʻonohonohoʻia nā papa inoa i loko o ke ʻano o ka papaʻaina, ua ʻhele ʻia nā huahana e ka māhele meaʻai, no laila e maʻalahi ka loaʻa iā lākou.

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Nā koho koho

Me nā maʻi maʻi cardiovascular, ua kuhikuhi ʻia kahi papaʻai maʻamau - ka papa kuhikuhi o ka papa lāʻau 10 e like me Pevzner. Ke hāpai ʻia nei nō hoʻi ia no ka cholesterol pōʻino kiʻekiʻe, ʻo ia ka mea hoʻonāukiuki nui i ka hoʻomohala ʻana o ka CVD. Eia nō naʻe, pono e noʻonoʻo ʻia i loko o laila i kahi kaawale hoʻokaʻawale no ka nui o nā maʻi maʻi. No laila, inā i hui pū ʻia ka hypocholesterolemia me ka nui o nā pathologies, pono ia e nānā i kēia hana.

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Hoʻohālike ka paukū āpau o ka meaʻai No. 10 i kēlā me kēia, a ʻokoʻa wale nō i nā manaʻo i hōʻike ʻia:

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• 10A - haʻahaʻa haʻahaʻa,
• 10B - kalaiʻa-kaloli,
• 10C - nā kaupaona loa
• 10P - haʻahaʻa meaʻai haʻahaʻa
• 10G - paʻakai paʻakai,
• 10I - inu inu.

ʻO ka wehewehe pono loa e pili ana i nā koho i ka papaʻaina No. 10 e hōʻike i ka papa ma lalo.

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ʻO ka hapa pinepine, me ka hoʻohaʻahaʻa kiʻekiʻe koloka, kahi papa lāʻau no ka helu No. 10C e kuhikuhi ʻia, ka mea i hōʻailona ʻia e ka lipid-hoʻēmi haʻahaʻa. Pēlā ʻo ia, ua hoʻokaʻawale ʻia i ʻelua koho ʻelua - me ka obesity a i kona ʻike ʻole ʻana.

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Hōʻike helu menus

I mea e hoʻohaʻahaʻa i ka kolamu kiʻekiʻe, pono ʻoe e nānā pono i ka papa kuhikuhi i nā koho ma luna nei no ka papa papa lāʻau 10. E kōkua ia e maopopo i ke kumu o ka hoʻohui ʻana i kahi meaʻai, a i ka wā e hiki mai ana ʻoe ke hana ia ʻoe ma kāu kaʻa iho, ke koho ʻana i kekahi mau kīʻaha me nā mea koho e like me ko lākou makemake.

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Ua hoʻohālikelike ʻia no nā maʻi maʻi like ʻole, ka mea i hōʻailona ʻia e ka hala ʻole ʻana. Ka alakaʻi pinepine ʻo Elevated cholesterol i kēia kūlana. ʻO ka mea nui kēia papa ʻāina nui, pono ʻoe e ʻike pehea e ʻai ai ma luna.

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ʻO ke ʻano hoʻohālike no ka hebedoma e kōkua iā ʻoe e holo i ke koho o nā kīʻaha a me nā huahana. Ma kekahi mau papa o ka meaʻai ʻana he 10, ua pāpā ʻia nā kiki. No laila, inā ʻaʻole ʻoe maʻamau iā lākou, hiki ke loli iā lākou me ka ʻole o ka hōʻino i ka olakino me nā ʻaoʻao o ka cereals a i ʻole pasta mai ka palaoa durum.

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Ua hoʻohālikelike ʻia no ke kolamu kiʻekiʻe a ua ʻike ʻia ka atherosclerosis. Hoʻokomo ʻia ʻo Diet No. 10C i ka pae o nā lipoproteins haʻahaʻa haʻahaʻa i loko o ke koko, hoʻomaʻemaʻe i nā moku koko a hoʻopau i nā pā atherosclerotic.

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ʻO kahi papaʻaina e pili ana i nā lā 3 e hiki iā ʻoe ke hana pololei i kāu ʻai ponoʻī.Hoʻolālā ʻia no kahi ia o ka helu kalori o kēlā me kēia lā ʻo 2000-2200 kcal, ʻo ia hoʻi, me ka hoʻonui nui ʻana o ka kolamu kūʻē i ke kiʻi o ke kaumaha a me ka momona. Inā ʻaʻole pilikia ka mea nui, pono ʻoe e hoʻāla i ka pā i ka 2500-2700 kcal ma ka hoʻohui ʻana i nā ʻono ʻono ʻia (nā hua maloʻo, nā hua momona a me nā huaʻai, ka meli, nā mea ʻoluʻolu o ka home) a me ka hoʻonui ʻana i ka ʻai o nā ʻuala.

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Hoʻomaopopo ʻia kēia meaʻai no ka hypertension, a ma ia manawa, he hoahele pinepine o ka kolamu kiʻekiʻe. Hoʻolālā ʻia no ka hoʻohaʻahaʻa ʻana o nā mea ʻelua. Ke hōʻuluʻulu i kahi mea ʻai, hiki iā ʻoe ke noʻonoʻo i ka papa kuhikuhi papa no nā lā 3.

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No kaʻaina kakahiaka. Pau ka paila

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Me ka kolamu nui kiʻekiʻe, pono ʻoe eʻai i nā cereals hoʻokūkū maikaʻi. No laila, paipai ʻia e hoʻomoʻi iā lākou i ka wai mahana i ke ahiahi, i ka kakahiaka i kolo maikaʻi ʻia. E holoi i 300 g o ka bale i kekahi mau manawa, e ninini i ka wai mahana, i uhi piha ai i ka cereal. Haalele i ka pō.

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I ke kakahiaka, hoʻohemo hou i ka wai. E ninini i ka palaoa me ka wai ma kahi pālahalaha o 2 a 3. Ma hope o ke kolo ʻana, e hōʻemi i ke ahi me ka liʻiliʻi, ʻaʻole e wehe i ka pale a hoʻolapalapa i ka hōʻila no 40 mau minuke. A laila, me ka wehe ʻana i ka pale, hoʻopau i ka umu a waiho iā ia e infuse no 20 mau minuke.

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I kēia manawa, e hoʻolapalapa i ka 100 ml o ka waiū 1.5%, e kakoi i kekahi mau huaʻala a me ka ʻulaʻula, e kulu iā 10 g nā walnuts E kau i ka ʻāpana i makemake ʻia i ka pākīkī i ka pā, e ninini i ka waiū wela, kāpīpī ʻia me nā hua a me nā huaʻai. Ma mua o ka pata, ʻoi aku ka maikaʻi e hoʻohana i nā lau ʻai, hoʻoliolo i ke kō me ka meli.

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I ka wā mua. Hoʻokomo ʻaʻano Buckwheat

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Hoʻohui, holoi a kālua pālua i ka 100 g o ka buckwheat i loko o kahi pā maloʻo. E hoʻolapalapa i ka hoʻohui ʻana i ka 1 tbsp o ka wai. la l kēlā me kēia aila ʻaila paʻa. Ma hope o 20 mau minuke waiho i ka wai 200 g kuʻu ʻuala, 50 g kaloti ʻala, kuʻi ʻia a ʻōpala liʻiliʻi liʻiliʻi (20 g). Kuke aku i 15 mau minuke. Ma mua o ka lawelawe ʻana, kāpī i luna i ka mea kanu me nā mea kanu i hānai.

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Ma ka lua. ʻO nā lau ʻōpala kiko

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E hoʻokomo i 2 i hoʻomoʻa i ka umu a pāpaʻi i nā ʻuala ma kahi pālahalaha ʻāwī, 3 kāloti a me 2 mau mauʻa (ʻaʻa liʻiliʻi) - ma kahi liʻiliʻi. E ʻoki i ka wai mai ka hua momona a beetroot puree, e kāpae ʻia. E kuʻi i ka ʻaliki a me ka 4 mau pcs. nui. Kāwili i nā mea kanu a pau. Hoʻohui i 30 g o ka palaoa semolina e hoʻopaʻa i ka nui. Knead loa. Mai paʻakai. Hoʻokomo i nā ʻoki liʻiliʻi. Kāwili iā lākou i nā hua sesame. E hoʻokomo i kahi pākahi pālua. Ka manawa - 30 mau minuke

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Kahala. Iʻa ma lalo o kahi huluhulu huluhulu

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Kohuʻa i ka g g 150, o kāloti, kāloti a me nā hua manu, 3 huaʻai, 200 g o kekahi ʻano iʻa iʻa kai (ʻoi aku ka like me kekahi) Kāki 2 mau ʻīwī, wīpī iā lākou a ʻūla no 7 mau minuke. ma luna o kahi ahi liʻiliʻi. E hoʻokomo i nā lau ʻai i ka huaʻala ʻoʻa, keʻokeʻo keʻokeʻo - ma kahi uku. ʻOkiʻoki i ka iʻa i nā ʻāpana liʻiliʻi.

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No keʻaʻahu lole, ma kahi o ka mayonnaise, e hoʻomākaukau i kahi kīʻaha hoʻokaʻawale: kāwili i ka 100 g o ka waiūʻai o 10% a me 50 g o ka wai lemon. E kau i nā mea ʻenehana ma ka pālahalaha a pālahalaha i nā lula: nā ʻuala - iʻa - ka ʻaka - kāwili me ka ʻaʻahu - beets - kāloti - kāwili me ka lole - hoʻihoʻi hou i nā ʻāpana āpau. E kāpīpī me ka keʻokeʻo keʻokeʻo ma luna, kāohi i nā lau Pīwī.

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ʻĀkau Hala huole

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Peel 1 ʻĀnō ʻulaʻula, 2 apricots, 100 g o nā paina, 50 g maule mai ka ʻāpana, kāʻei a me nā huaʻai. Kuki ʻia 50 g nā hua pomegerane a me 30 g o nā aniani i ʻoki ʻia. ʻOkiʻoki i ka hua i nā ʻāpana liʻiliʻi, e kāwili iā lākou. E hoʻonohonoho i nā kīʻaha i hoʻokaʻawale ʻia, ninini i ka wai lemon ma luna, kāpīpī me nā hua lāʻau pomegranate a me nā ʻōmole.

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Kūʻai Kukulu Paʻa

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Hoʻowai ʻia ka pāʻai ʻana me ka cholesterol kiʻekiʻe, akā hiki i ka hana ʻia ke komo i loko o ka ʻai i hoʻokahi manawa i ka hebedoma. Pono e hoʻomanaʻo ʻia ua pāpā ʻia ʻole ka margarine a me ka pata.

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Hoʻohui i ka 100 g ka momona o ka momona momona, 200 g o ka oatmeal (hiki iā ʻoe ke kuke iā ʻoe iho ma ka ʻoki ʻana i ka cereal maʻamau). Ma hope o ka hoʻomoʻa ʻana i hoʻohui pū ʻia i 2 tbsp. la l wai mahana a me ka ʻaila aila aila. No kahi momona maikaʻi, hiki iā ʻoe ke hoʻohui i ka 1 tsp. meli a i 2 tbsp paha. la l ʻanuʻu zest. Hoʻokomo i nā kuki, kau ʻia ma kahi papa palaoa, i mua o ka poni ʻia me ka liʻiliʻi o ka aila. E hoʻomo i ka umu ma ka 180 ° C. Ka manawa - 10 min.

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Nā mea inu. Punch wela

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Kāleʻa i ke kīwī nui kūlohelohe nui i loko o ke kākala. Ma hope o 10 mau minuke ninini iā ​​ia i loko o kahi kīʻaha (200 ml). He mea nui ia e wela a ikaika. Hoʻohui iā ia i 50 ml o ka wai lemon i hoʻopaʻa ʻia hou loa, 50 ml kāwele o ka vanilla, kahi pōpō o ka lemona, kahi huaʻū o ke kao a me ka cinnamon. Lulu. Kapaki. E inu i ka 5 min.

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ʻO nā hihia pilikino

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Hoʻoholo ʻia ka kolepa kiʻekiʻe i ke kumu nui o nā maʻi cardiovascular. No laila ke kōkua pinepine nei ia i nā pilikia olakino. I kēia hihia, pono ʻoe e noʻonoʻo i ka mea e pili ana i ka meaʻai a me ka meaʻai i laila no nā mea i ʻike ʻia i hiki ke hoʻohui pū iā lākou me kēlā me kēia. He mea paʻakikī loa kēia, no laila, i ka wā mua, ua kūkākūkā nā kūkākūkā me nā kauka a me nā mea lapaʻau.

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Me ke koko mānoanoa a me ke kolamu kiʻekiʻe

ʻĀnōkia: maʻi maʻi hyperviscose.

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ʻO ke kānāwai nui o ka meaʻai: hoʻonui i ka kō i ka wai i 2 lita i kēlā me kēia lā.

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ʻO ke kumu o ka meaʻai, ʻo nā huahana e hōʻemi i ke koko a i ka manawa like me ke hoʻohaʻahaʻa i ka kolamu kiʻekiʻe:

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• Hoʻomaka
• ʻaila ʻaila moana, kelp, ʻaila aʻa,
• aila: sunflower, walika, oliva, nut,
• nā hua waina: gooseberries, currants, cranberry, viburnum, lingonberry, blueberries,
• nā huawaona: nā hua kanu a pau, kiwi,
• laikini
• pīpī, hazelnuts,
• nonfat kefir, yogurt, ayran,
• meli
• wahawa ʻia.

ʻO kekahi mau huahana e hoʻonui ai i ke koko ʻaʻole hiki ke haʻalele i ka ʻai ʻana, no ka mea he nui ia mau mea e pono no ke kino, akā pono ke hoʻopiʻi ʻia me nā ʻano o kēia (a hiki i 1-2 mau manawa i ka hebedoma i loko o nā liʻiliʻi).

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• ʻōwili
• maiʻa
• chokeberry.

Akā he nui nā huahana e hoʻomalala ana i ke koko i ka kino a hoʻonui i ka cholesterol kino, no laila e poina ʻoe e pili ana iā lākou me kahi maʻi like.

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• momona momona (hipa, puaʻa, kui, ducklings), lard, sausages,
• meaʻala iʻa ʻai, nā mea ʻoki,
• margarine
• ka waiū kauhale a pau, pata, kaomi, kaʻaila,
• meaʻai wikiwiki
• hoʻokaʻa gula
• keʻokeʻo keʻokeʻo, nā palekele, muffin,
• ka lemonada.

Me ka kōkō kiʻekiʻe a me ka kolamu

Diagnosis: maʻi hānai.

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Kaʻai momona: papa helu 9.

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ʻO ke kānāwai nui o ka meaʻai: no ke diabetes type type, hana i kahi papa kuhikuhi ma ka papaʻaina o nā papa berena; no ka maʻi type II, e hoʻohana i ka papa ʻaina glycemic index.

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ʻO ka hoʻohaʻahaʻa i nā meaʻai i pono e pono ai ʻoe e hoʻokele i kēia meaʻai.

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• nā wai momona mai ke kō a me ka pāpaʻi,
• hoʻopili pono iā ia iho,
• inu inu chicory
• Ierusalema artichoke
• herbal teas with ginseng and eleutherococcus (and pharmacy tinctures), rose hips, hypericum, dandelion root, nettle leaf,
• ʻO ka flaxseeds (hiki iā ʻoe ke hahi a hoʻohui i nā cereals a me nā smoothies),
• greens celery, asparagus, pālato,
• ka puaʻa (ʻaʻole i ke ʻano o nā mea ʻala, akā ʻo ke aʻa, ʻapaʻa ma ka home), nā ʻoliki (me ka kolikola ʻoi wale nō ka nū ʻohu).

Ma lalo o ka pāpā, i ka mua, ʻoluʻolu nā mea a pau. ʻO nā hulu ʻae ʻia i ʻae ʻia i ka papa o ka papaʻaina o ka papaʻaina No. 10 ʻaʻole e haʻalele i ka ʻaʻai.

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Me ka nui o ka bilirubin a me ka cholesterol

Diagnosis: ʻO ka maʻi o Gilbert.

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Hola ʻai: helu helu 5.

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ʻO ke kānāwai nui o ka meaʻai: hoʻonui i ka kō ʻana o ka wai i 2,5 lita i kēlā me kēia lā, kāpae i ka paʻakai a me ka waiʻona mai ka meaʻai.

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ʻO ke koʻikoʻi i ka papa kuhikuhi i nā huahana e hoʻemi i ka kiʻekiʻe o ka pigment bile (bilirubin) a i ka manawa like he mau pono no ka hypercholesterolemia. E pili ana kēia:

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• nā hua ʻala maikaʻi: nā persimmon, nā hua waina, nā maiʻa, nā lau, lychee, ka pomegerane, ka mango, nā ʻula ʻulaʻula loa.
• nā huahana momona haʻahaʻa,
• moa, moa,
• mau mea ʻai ʻai
• nā mākeke, mai
• keʻokeʻo keʻokeʻo
• tiʻi ma nā lāʻau lapaʻau (birch, W John's wort, chamomile).

Pono e haʻalele i nā huahana e hoʻonui i ka acidity i loko o ka ʻōpū:

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• ʻōpio, ʻ opio, ʻāhewa, ka ʻōpū,
• nā huaʻomoʻa maikaʻi
• ka ʻae ʻana me ka palaoa a me ka pulehu paila,
• kai loa
• nā lole ʻaoa
• ʻai ʻula
• meaʻai kai
• kaina, ka hale ʻai,
• Kofe, ka waiʻona.

Me ke koko koko kiʻekiʻe a me ka cholesterol

Diagnosis: hypertension arterial.

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Kaʻai ʻona: papaʻaina No. 10G.

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ʻO ke kānāwai nui o ka meaʻai: hoʻemi i ka paʻakai a me ka hoʻokomo o ka wai.

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ʻO nā huahana e kōkua i ka hoʻemi ʻana i ke koko a me nā kolesterol maikaʻi ʻole.

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• maiʻa
• pomegerane
• koko
• waiū nonfat
• iʻa kai: trout, mackerel, salmon, salmon, sardines (2 mau manawa i ka pule),
• nati: nā pīʻī, nānani, nā ʻalemona, nā pistachios, hazelnuts, walnuts, Brazilian, cedar (kahi liʻiliʻi liʻiliʻi i kēlā lā),
• beets
• māla
• nā huaʻōmiola a me nā wai ʻai mai lākou: manamana, grapefruits, lemons, lime, clementines, tangerines, pomelo,
• ʻaoʻao kaʻa: ʻalokoʻa, ʻeleʻele, ʻōmaʻomaʻo, me bergamot.

Mai ka papa hana, ʻaʻole ʻoe e haʻalele i nā huahana e hoʻonui i ke kaomi:

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• nā mea ʻai pono: pickles, marinades, herring, store nuts,
• nā mea inu ʻoki
• meaʻai kai
• nā mea ʻala: vanillin, cinnamon, cardamom, cloves, pepper, horseradish,
• nā mea momona, nā iʻa a me nā mea momona waiwa,
• kālua palaoa, a me nā ʻīwī, muffin,
• nā kīʻaha ulu: kuke, cola, kaheʻeola
• inu wai, inu
• nā huahana starch-kī: semolina, palaoa, ʻuala.

ʻO ka Hypercholesterolemia kahi maʻi pōʻino e hōʻeha i nā maʻi a me nā hoʻopiʻi olakino. Pono e mālama koke ʻia ʻo ia no ka hoʻohana ʻana i nā lāʻau lapaʻau a me nā kūlohelohe wale nō no kēia, akā mālama pū ʻia hoʻi. ʻO kahi ʻōnaehana olakino hoʻokoʻa e hōʻemi i ka pae o ka cholesterol maikaʻiʻole a me ka hopena o ka hoʻouluʻana i ka atherosclerosis, ischemia, hōʻeha ka naʻau a me nā CVD ʻē aʻe.

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Pehea e hoʻonui ai i ka meaʻai?

ʻAʻole ʻike ʻia nā meaʻai no nā kolamu e mau i ka pau mau ʻana. ʻAʻole kahi papaʻai i kahi papa inoa o nā huahana wale nō, he moʻomeheu holoʻokoʻa. ʻAʻole like ke ʻano o ka papa ʻaina, hiki iā ʻoe ke hoʻohui i nā huahana a hoʻomākaukau iā lākou i nā ʻano like ʻole. No ka laʻana, hoʻomehana ka huahana like i ka umu, lohi wikiwiki a me ka microwave i nā ʻona like ʻole. E hoʻokō kekahi puna i ka iʻa i loko o ka masinal a me nā ʻala huʻu i loko o nā holomula.

He hewa ʻole ke noʻonoʻo ʻana he mea kūʻai ʻia ka mea ʻai pololei. Inā ʻaʻole ʻoe kūʻai aku i ka hanupua, nā mea momona, nā meaʻai a me ka meaʻai wikiwiki, huli ʻia ia he nui ke kālā no ka iʻa, nā mea kanu maloʻo a me nā huaʻai i kēlā me kēia manawa a me nā lāʻau kanu.

Pono ʻoe e ʻai liʻiliʻi - 5-6 mau lā i ka lā. E hoʻolōʻihi i ka metabolism, ʻaʻole ʻoe e hoʻomaha i ka pōloli. E pale aku i kēia mana mana e hoʻomoʻoweliweli a me ka waiwai ʻole.
Inā maʻamau ka mea maʻi i nā meaʻai momona momona, a laila ma mua ʻoe e hoʻopau i nā meaʻai maikaʻi loa i ka papa inoa, a laila e hoʻokaʻawale i nā meaʻai a me ka papa inoa o nā meaʻai kuaʻai iki. E hele luli ka mea maʻi i kahi ʻōnaehana hou a hoʻolōʻihi iā ia.

E mālama pono i ka nīnau pinepine ʻana i ke kauka a nānā i kāu pae kolamu o ke koko.