Kālepa-hoʻohaʻahaʻa a hoʻomaʻemaʻe i nā kīʻaha koko: ʻo wai ke kai e kōkua ai e hoʻōla me ka lāʻau ʻole?

ʻO ke kolamu ma ke kino he hana ʻelua. Me kona hemahema, ʻike ʻia ke kaumaha, ua emi mai ka pale ʻana, a me ka ʻike ʻana no ka ʻeha. Hoʻomaʻamaʻa pū kekahi i nā hana lohi i ka metabolism a me ka momona. No ka hōʻemi i ka hopena o kēlā mau hopena, e pono e hoʻohana i nā huahana e hoʻohaʻahaʻa i ka cholesterol a hoʻomaʻemaʻe i nā kīʻaha koko. ʻIke paha ʻoe i ka meaʻai a kēia mau waiwai? E kōkua nā ʻōlelo aʻoaʻo i lalo e hoʻolaʻa i kāu mau meaʻai me nā meaʻai like.

Pehea a pehea e hoʻohaʻahaʻa ai i ke koko kolamu ma ka home

ʻO ka mea i nīnau ʻia he ʻelele o ka papa lipid. Mai ka meaʻai, loaʻa wale iā mākou he 1/5 o kona ʻano, ke hoʻohuihui ʻia ke koena ma o ka ate. Eia kekahi, ua mahele ʻia i nā lipotreids mokulele kiʻekiʻe a haʻahaʻa. ʻO nā mea mua he maikaʻi kolesterol, maikaʻi ka lua ma muli o ka hiʻohiʻona o nā koko koko ma nā paia o nā kahe koko. E hoʻohana i kekahi mau ʻōlelo maʻalahi ma ka hoʻohaʻahaʻa ʻana i kāu cholesterol koko.

1. E hōʻemi i ka momona saturated i kāu papaʻai.
2. Hoʻopaʻa i ka hoʻohana ʻana i nā hua manu.
3. E kaupaona i ke kaupaona kino.
4. Pili i kahi nohona ola kino.
5. Hoʻopau i nā hana maikaʻi.
6. Hōʻalo kahi snacking me nā sandwich.

Ke hoʻohana nei i nā meaʻai e hoʻemi ana i ka cholesterol kiʻekiʻe

Hoʻomau ka hoʻohaʻahaʻa i nā meaʻai

Pehea ke kaua ʻana i ka cholesterol

Ua hoʻohana ʻia no ka hoʻohaʻahaʻa ʻana i ka naʻau Cholesterol

Moho Pectin

2 mau ʻāpana i kēlā me kēia lā

Ka waiwai ma ka carotenoid pigc lycopene, 25 mg o ia ka hōʻemi i ka cholesterol ma 10%

2 tbsp. ka wai momona hou i kēlā me kēia lā no kahi mahina

E komo i ka statin kūlohelohe, pale i ka hoʻohuihui ʻana o kēia mau mea e ka puʻuwai

E hoʻohana i 1-2 tbsp. la l ʻekolu mau lā i kahi lā, ʻā ʻo ke kālai ʻia a me ka ʻōpala hapalua

Lawa ka Vitamin E, Fiber a me Antioxidants e pale aku ai i nā punahele mai Atherosclerosis

E hoʻopili i ka liʻiliʻi o 60 g o kēia mau hua i ka meaʻai.

Hoʻokahi a iʻa paha

Kuhi ʻia e ka nui o nā kahe coarse

Mālama iā 300 g i kēlā me kēia lā no kahi mahina

Hoʻoulu ʻia me ka folic acid

Hoʻokomo i loko o nā hale lole i ka liʻiliʻi o kēlā me kēia lā

ʻO ka iʻa momona - salmon, tuna, trout, mackerel, sardine

Hoʻohui ʻia ma nā Omega-3 Acids

E komo ma kahi o 2 mau lawelawe o ka iʻa i kēlā me kēia lā no kahi mahina

Nā huahana e hoʻomaʻemaʻe i nā kīʻaha koko

ʻO nā huahana e hoʻomaʻemaʻe i nā ate a me nā kīʻaha koko

Nā manaʻo e hoʻohana

ʻO Polyphenols, beta-carotene, iodine, hao, potasiuma a me ka magnesium e hoʻemi i ka nui o ka momona i ke kino

Hoʻohui ma kahi o 100 g o nā hua i ka meaʻai.

Hoʻomaikaʻi ka waikawa Citric i ka kaola hana

Mālama iā 100-150 g i kēlā me kēia lā no kahi mahina

Hoʻokomo ʻo L-sitrulin i ka hana o ka waikawa nitric, e hoʻomoʻa i nā moku koko

Hoʻonui i kāu meaʻai me kēia berry, akā ʻoi aku ka maikaʻi ma ka manawa o kēia, i.e. i Iulai-ʻAukake

ʻO ka Vitamin C a me nā antioxidants e hoʻohālikelike i ke koko

E hoʻohana i kēlā me kēia lā no 2 tbsp. hou i ka wai kuʻuna

Hiki i ka Catechins i ke kahawai ke hōʻemi i ka hoʻopili ʻana o kēia mea

Palena i kaʻaila ʻeleʻele me ka ʻōmaʻomaʻo

Kāleʻeleʻeleʻele a liʻiliʻi i ka 75% koko

Phenols e hakakā i ke koko koko ma nā paia vascular

ʻAi 20 g i kēlā me kēia lā

Hōʻemi ka hoʻoliʻiliʻi i nā kiʻekiʻe o ka insulin, ua pale ʻia ka momona

E noʻonoʻo kūlohelohe no ka liʻiliʻi o hoʻokahi mahina

Nā Hana Hoʻohui Cholesterol

ʻO ke kaulike o kēlā me kēia lā he 300 mg. Hiki wale iā ia ke pale aku i ka hoʻonui ʻana ma o ka ʻai ʻana i nā meaʻai e hoʻohaʻahaʻa i ka cholesterol a hoʻomaʻemaʻe i nā paia o nā kīʻaha koko, a hoʻopaʻa ʻia i nā meaʻai me kahi haʻawaʻi kiʻekiʻe. ʻO ka nui o ka waihona lipoid e maʻalahi maʻalahi mai ka papaʻaina.Hiki iā ʻoe ke hana i kahi papa inoa o nā huahana no ka meaʻai ka mea e maʻalahi ai ke neʻe ʻana i ka kolesterol mai nā paia o nā veins a me nā arteries.

No ke aha i hoʻonui ai ka cholesterol i nā wahine?

ʻO ka kolepa Elevated i ka wahine he pilikia maʻamau. Mai hilinaʻi i kahi kauka - noi i nā nīnau hou aʻe inā ʻike ʻoe i nā mea hoʻohuli. E kōkua ka papa pākaukau iā ʻoe e ʻike i nā mea kuhikuhi i ke ʻano.

He aha ka pōʻino maikaʻiʻole?

Ma waena o nā kauka, aia kahi 2 o nā hōʻino no ke kino mai ke kolamu kiʻekiʻe:

1. Wahi a ka mea mua, ke atherosclerosis e hōʻeha ai i ka kolamu e hoʻopakele i nā moku mai ka ʻeha. E makaʻala i nā luhi i hōʻino i nā kīʻaha koko. Ma nā wahi e hōʻeha ʻia ai ka moku, waiho ʻia ke kolamu, e alakaʻi ana i ka clog.
2. E like me ka lua o ka helu, ke piʻi ʻana ka cholesterol kiʻekiʻe i ke atherosclerosis, ʻaʻole hiki iā ʻoe ke ʻai i nā momona momona e hōʻino i nā pili koko a alakaʻi i ka atherosclerosis.

ʻO nā hopena o ka atherosclerosis: maʻi maʻi cardiovascular, ka ulu ʻana o ka ʻili, nā maka, nā niho, ka hana pilikino, ka hūnū.

"Pōneke maikaʻi" ka lipoprotein haʻahaʻa haʻahaʻa. Mai ka cholesterol maikaʻi ʻole, kūkulu nā mea kino i kā lākou membrane. Hana ʻia kēia kolamu e ka ate, akā lawe ʻia ka ʻāpana mai ka meaʻai. A ua manaʻo ʻia he hewa wale nō no ka mea ʻole i ka pale ʻia e ka pale momona palupalu. Aia ma ke ala, mai ka palaualelo a nā puʻupuʻu, maʻalahi ia "wāwahi" i nā paia o nā kīʻaha koko, e mau ana ma luna o lākou i nā ʻano pākaukau.

ʻO ka "maikaʻi" kolesterol ka lipoproteins density kiʻekiʻe. Mālama ʻia ia e ka pūlehu paleke koʻikoʻi, no laila ʻaʻole ia e waiho ma ka paia, a ʻo ia hoʻi "hoʻomaʻemaʻe" i nā paia o nā kahe koko. ʻO ke kolamu maikaʻi ʻo ke koena o ka hewa. Ua hoʻi hou ʻia kāna mau sela i ka nuku. Pono kēia "ʻōpala" maikaʻi ʻia "ia ʻōpala", no laila ke kahakaha kiʻekiʻe lākou.

ʻO ka kaupaona o ka maikaʻi a me ka maikaʻi kolesterol (kahi kiʻekiʻe kiʻekiʻe o nā mea maikaʻi a me ka maikaʻi) e hōʻike ana:

1. Loaʻa i nā sela ka lawa o ka mea ʻona o ka hale hana, a laila hoʻoneʻe loa i ke koena.
2. ʻAʻole hewa hewa nui e hoʻopiʻi i nā poli.

ʻO ke kūpono, i ka wā i hoʻokaʻawale i ka nui o ka cholesterol maikaʻi ʻana ma o ka maikaʻi, pono ʻoe e liʻiliʻi ma lalo o 3.5. ʻO ke kiʻi ʻokoʻa kūpono no ka huina o ka kolokoli he 3 - 5 mmol no pāhau. Akā e uku nui ʻia ka nānā koʻikoʻi ma waena o kēia mau ʻano ʻelua.

Nā Hoʻolālā Pule Cholesterol

ʻO nā meaʻai e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole ke hoʻokiʻekiʻe a kolesterol maikaʻi. ʻAʻole naʻe e kaukaʻi nā kauka i ka hoʻomākaukau ʻana i nā mākau no ka plakela i loko o nā moku, no ka mea, ma ka hoʻomaʻemaʻe ʻana, hāʻawi lākou i nā hopena koʻikoʻi. Hiki iā ʻoe ke ho'āʻo e hoʻokō i kēia iho.

Ka papa inoa o nā kolamu e hoʻohaʻahaʻa i nā huahana a me nā mea hoʻomaʻemaʻe koko.

Pono ʻoe e ʻai i ka iʻa, nui nā ʻano lau like ʻole a me nā huaʻai, nā huaʻai, nā inu wai kīwī a me nā wai momona. ʻO ka ʻai ʻana me kēia ʻaʻole pono i kekahi manawa a ʻaʻole hoʻi i ka wā o ka mālama ʻana, akā mau nō. I ka manawa like, he pono ke hoʻololi i ka kapa ola - he keʻe nei i ke kaumaha, ka ʻoka ʻana a me ka hana haʻuki. Pono e kamaʻilio pū ʻia nā maʻi āpau no kahi ʻano o kekahi huahana me kāu kauka.

Phytosterols

Inā i loko o ke kino o ke kanaka i nā membrane nā pona o ka kolamu, a laila ma nā mea kanu - mai phytosterols. Ma lalo o ka hopena o phytosterols, ua emi ka ikaika o ka cholesterol kino i nā ʻōpū o ka ʻōpū. Hoʻohana ʻia kēia hiʻohiʻona o ka lāʻau sterololi e hoʻohaʻahaʻa i ka cholesterol koko kino.

Pono e ʻai:

• ka nui o nā hua a me nā lau, ʻano ʻai nui, nā kiki,
• ʻōpū
• bean
• nā huaʻomoʻa maikaʻi
• Hoʻomaka
• figs
• palaoa a me ka palaoa germ
• kāpiki.

No ka kiʻi piha o nā kūleʻa piha o ke kino, pono ke ʻai i nā aila ʻāpala: oliva, sunflower, sea buckthorn, nut, soy. Ma ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole, pale nā ​​phytosterols i ka atherosclerosis a me nā maʻi e pili ana i ka ʻōnaehana cardiovascular.

Ua hoʻoikaika lākou i ka ʻōnaehana pale, ʻōnaehana. Ma muli o ka ho'ōla ʻana o ke kino holoʻokoʻa, hoʻemi ka nui o ka maʻi o ka maʻi maʻi. ʻO kahi kōpī i kēlā me kēia lā i ka 300-450 mg o kēia mau mea e hoʻopau i nā pilikia hana. Ma kahi ʻāpana o nā mea kanu, ʻaʻole hiki ke hoʻopilikia nā phytosterols, no laila, ʻaʻohe overdose. Ma keʻano he meaʻaiʻai, pono e nānā nui kā lākou intake.

Nā mea waiwai polyphenolic

ʻO nā huahana e hoʻohaʻahaʻa i ka kolamu a hoʻomaʻemaʻe i nā moku koko pono e hoʻopili i nā antioxidants. ʻO Polyphenols kahi ʻano antioxidant. Hoʻopili ʻia nā mea hoʻohui paʻakikī o ke kino kanaka, hāʻawi i ke kanaka i ke ola no ke ola. Akā ʻo ka hāpīpō ka make ʻana iho, ʻo ia ka "make".

Mahalo i antioxidants, ʻo kēia hopena hopena o ka oxidation me ka liʻiliʻi loa i ka ʻino. Ka pale ʻana i nā koloka haʻahaʻa haʻahaʻa mai ka oxidation, ʻaʻole i ʻae nā polyphenols i ka hoʻomohala ʻana o ka atherosclerosis.

ʻO nā polyphenols ka:

• ʻO ka hapa nui o lākou aia i ka persimmons. Ma 100 g ka hua - 1 g o nā polyphenols (ʻo ia ka helu o kēlā me kēia lā).
• I loko o ka'ōmaʻomaʻo a ʻeleʻele.
• I nā huaʻai: i nā hua waina (ʻo ka hapa nui o nā ʻano ʻo Pinot Noir), nā currants, blueberries, blackberries, cherries a me nā hua ʻulaʻula ʻē aʻe.
• I loko o kaʻulaʻula ulaula (1 - 2 mau aniani).
• I loko o nā kalalaʻeleʻele a ma ka pauku koko.
• I nā mea kanu: i nā pahu pale, nā ʻona ʻulaʻula, nā kīpī wela melemele, broccoli, ʻōpala.

Hiki ke ʻai ʻia nā lauala i nā maka a ʻai, no ka mea ke mālama ʻia nā polyphenols i loko o lākou. Akā, mai hoʻohui i nā lauʻaiʻai polyphenol me nā hua o ka protein (hua manu, waiū). I kēia puka, paʻakikī ke kino o ka hoʻoheheʻe ʻana.

ʻO nā huehue momona momona

Hoʻohana ka kanaka i nā momona saturated me ka ʻiʻo, ka waiū, nā hua momona, a me nā hua. I ke ana o ke kino o ke kanaka, ua hoʻokaʻawale nā ​​fats. Hoʻokomo ʻia nā momona piha i ke kino me ka aila a me ka iʻa. Mālama lākou i ka kahe mau o ka ʻano. ʻO nā momona i hoʻohuihui e hoʻonui i ka kolesterol kino a hoʻohaʻahaʻa i ka cholesterol maikaʻi. Unsaturated ka ʻokoʻa.

Hiki mai nā momona momona i nā ʻano ʻelua:

1. Monounsaturated - He waiwai lākou i ka huehue, rapeseed, ʻaila ʻoliva.
2. ʻUnslelo laula - loaʻa ia lākou i loko o ka palaoa, ka ʻaila soya. ʻO ka Omega-3, omega-6, ʻoga loa-9 he pono no ka pale ʻana a me ka mālama ʻana i ka atherosclerosis a me nā maʻi pili o ka naʻau a me nā kīʻaha koko. Hoʻohana ʻia lākou i ko lākou ʻano kūlohelohe a i ʻole ʻāpana o nā lāʻau lapaʻau.

ʻO nā mea ʻai me nā Omega-3s:

• ʻO ka iʻa momona moana (mackerel, salmon, herring, chum salmon, sardine) iʻa ʻia i nā ʻano a pau ʻole (koe wale nō no ka moʻo).
• ʻO ka aila hinu laila, ka mea e hoʻomoʻa ai i ka momona, no laila ua hoʻōla ʻia lākou me ka salads.
• ʻO ka aila huapalapala i lawe ʻia i nā huaora (B, C) a me ka carotene.
• Holo ʻaila huaʻai. Loaʻa ia 30% omega-3s.

ʻO ka nui o ka omega-6s i ka palaoa, ke kō, ka ʻaka, ka sesame, a me nā aila hinu. He waiwai nā Omega-9s i ka oliva, almond, rapeseed a me ka aila avocado.

ʻO ka maʻamau maʻamau o kēlā me kēia lā ka nui o nā kaila omega.

Hoʻokomo ʻia ka palaka Trans i nā kānaka, ʻoiai ko lākou kumu kanu. Kūkulu ʻia ka aila ʻaila maikaʻi me ka hydrogen ma lalo o ke kaomi. Hoʻonui kēia i ke ola o ke kaʻa hinu a hoʻihoʻi hou ia.

Akā maikaʻi kēia mea mālama i nā hana hoʻonāukiuki. Hoʻohana ʻia nā ʻōmua Trans no ka pāʻa i nā pōpoki, nā palu kuikahi, kēlā me nā huahana pālua, a me ka confectionery.

Resveratrol

ʻO Resveratrol kahi ʻano o ka polyphenol (antioxidant). Aia i loko o nā ʻulaʻula (ʻo ka nui loa - nā hua a me nā peel). I nā hua waina keʻokeʻo, liʻiliʻi iki kēia waiwai.

Aia kahi mahele o ke resveratrol i:

• nā pine pine
• pīni koko
• huʻakai
• ʻōpala
• Kālepa
• apana
• kamato
• lingonberry
• Kāleau
• blueberries
• pistachios.

No ka hoʻouluʻana i nā lāʻau lapaʻau, loaʻa mai ia i ka mea kanu Japanese Reinutria. I hoʻokahi pahu o ka lāʻau lapaʻau, maʻa mau he ʻumi mau manawa hou aku ka resveratrol ma mua o kahi aniani o ka waina.ʻO nā ʻenehana i hiki ke hoʻokaʻawale i ka resveratrol i kāna ʻano kūlohelohe maoli, no laila ʻaʻole ia nā mea huʻawaʻawa. Mālama i ka oxidation o nā loko o ke kino, hoʻomaʻemaʻe ia.

He mea nui loa ia no:

• kamaʻāina o nā kaiāulu me ka nui o ka radiation radiation a me ka ʻilihune maluhia,
• nā mea āpau e loaʻa i ke kaumaha a me nā maʻi a lākou e hoʻoiho ai
• ke pale ʻana a me ka hoʻōla ʻana,
• hoʻomaikaʻi i ka kahe koko,
• hakakā me nā varicose veins,
• ho'ōla maʻi vascular
• nā mea āpau e loaʻa nā maʻi a me nā maʻi e pili ana,
• mālama maʻi
• ka hopena o ka ʻili (resveratrol he hopena maikaʻi i ka syntagen synthesis),
• ka pale ʻana o ka osteoporosis,
• Nā hoʻonā i nā pilikia potency,
• wahine i ka wā menopause,
• ka pale a me ka mālama ʻana i nā maʻi i ka maʻi hania
• hoʻohui i nā hopena o nā lāʻau lapaʻau no ka maʻi HIV,
• ʻO ka maʻi Alzheimer
• hoʻoikaika ʻana i ke ʻano pale
• hakakā me nā kaupaona keu (he pale i ka ulu ʻana o nā mea momona).

Kahi helu o ka resveratrol i kēlā me kēia lā e helu ʻia ana: 1.82 mg o ka resveratrol i hoʻonui ʻia e ke kaumaha o kekahi kanaka. I mea e pale ai i kēia mau maʻi āpau, ʻōlelo pololei nā kauka i ka lawe ʻana i ka resveratrol i kēlā me kēia lā, hoʻomaka i ka makahiki 30.

Kāpili laupana

ʻO nā huahana e hoʻohaʻahaʻa i ka kolamu a hoʻomaʻemaʻe i nā moku, ʻo ka hapa nui o lākou nā mea kanu. ʻO nā hua kanu - ke kālai kēia.

E hiki mai ana:

Hoʻopili i ka fiber soluble i ka wai, lilo i like-jelly, e hōʻoluʻolu ana i ka pōloli.

Kāwele ʻole ka lolo ʻana i ke komo ʻana o ka ʻōpū. E hoʻomaʻemaʻe i nā toxins a me ka kolamu mai nā ʻōpū a me ka ʻōpū. Kūpili ka mea kanu o nā ʻano ʻelua i nā cereals a me nā legumes, i nā mea kanu, nā huaʻai, nā hua i kuʻi, nā hua, nā hua.

ʻO ka hapa nui loa o nā ʻōmole insoluble ma loko o nā grains unrefined, no laila, he mea kūpono ka ʻai ʻana i ka laiki palolo, ʻala piha (palaoa, ʻehā), nā huahana mai ka palaoa palaoa, bran, a me nā pala flax. ʻO nā cereals, he mea kūpono e hoʻohanohano i ka buckwheat: ua pālua ia i ka insoluble fiber e like me nā mea āpau.

I waena o nā huaʻai, nā alakaʻi i ke kiko o nā manamana ʻelua o nā ʻaluna, avocados, grapefruit, orange, pear, apple. I waena o nā mea kanu, ka mea o ka nui o ka kale, broccoli, spinach. ʻO nā poli momona momona loa o nā lentil, nā ʻalāʻele, a me nā soybeans. ʻOi aku ka berena maʻamau ma kahi o ke kīleʻa. Ua loaʻa iā lākou ka 10 mau manawa hou aku ma mua o nā ʻanoʻaina like ʻole ʻē aʻe.

Pono ʻia ka fiber mea kanu i loko o kēlā:

• Hoʻonohonoho ʻia ia i nā hana nui o ka nui o ka ate: ʻo ke kāpili ʻana o ka cholesterol i loko o nā palena maʻamau a me kāna hoʻopiha me nā lālā.
• Hoʻokumu i ka hana o ke momona o ke kino i ke kino, ke alakaʻi nei i ka kaumaha.
• Kāohi i ka hoʻomohala ʻana o ka maʻi diabetes.
• Hoʻoulu i ka hana o ka ʻōpū: hoʻokomo mau ʻia nā ʻōpū o ka mauʻu.
• E hoʻomaʻemaʻe i ke kino o nā meaʻona.

Hiki i ka Fiber ke hana i kēia mau hana i ka qualitatively ma kahi kūlana wikiwiki. He kūpono ke inu i ka wai nui. He mea nui e hoʻomanaʻo: inā pono ke kumu o ka meaʻai i ka momona ploluble - hiki i kēia ke hōʻeha i ka iwi a me ka hemoglobin haʻahaʻa haʻahaʻa. Hōʻohui nui nā mololi piha i ka hoʻopili ʻana o ke kino o ka calcium a me ka hao. ʻO ke kumu o ka pailona i kēlā me kēia lā he 30 - 50 g.

ʻO ka wai Juice e hoʻohaʻahaʻa i ka cholesterol

Ua loaʻa i nā wai nā contraindications, no laila ua pāpā ʻia i ka hoʻomaka ʻana no ka lawe ʻana i kekahi wai ʻole me ka hele mua o ke kauka.

I ka nui o nā waiʻaila, ʻo nā contraindications ka 2 mau pahu:

Pono ka wai i ka wai ʻuʻuku (me he beetroot) ʻole i hoʻohui ʻia. Pono ka wai ʻona (ʻĀpana, ka pomegerane, ka ʻulaʻula) ma loko o kahi paila, no ka mea, e hoʻopōʻino kā lākou saturated i nā niho. ʻO ka papa kuʻina maʻamau o ka lapaʻau me nā wai momona e pau i nā mahina 1-3. Ua hoʻopau ʻia lākou i ka hapalua hola ma mua o ka papaʻaina.

I ka hala ʻana o nā contraindications, pono kēia mau wai momona e hoʻopau mau. Hiki ke kāwili ʻia lākou me nā mea ʻē aʻe. ʻAʻole pono kēia e pili i ka nui o ka wai i inu i ka manawa. Aia nā wai momona ma antioxidants.

Mahalo iā lākou, ʻaʻole ʻino nā kolesterol maikaʻi a ke waiho mau nei ma luna o nā moku i loko o ke ʻano o nā pākeke:

• Ka wai mai nā hua ʻala. ʻEkē 3 pono. i ka la.
• Pāʻālua ʻAʻohe paʻa i ka nui o ka hoʻohana ʻana i kēia wai wai. He mea kūpono no ke inu ʻana ma ka liʻiliʻi liʻiliʻi ma nā aniani i ka lā.
• ʻAukala 1 hoʻopau lawa. i ka la.
• Tomato. Hoʻonohonoho ʻia e inu i ka 1 kiʻi paʻa. wai wai ʻole me ka paʻakai ma ka ʻōpū ʻole.

ʻO kekahi mau vitamina a me nā minela i loko o ka waiʻaila e kōkua i ka hoʻopili ʻana o ka ate i ka kolamu a excent ia me ka hua bile.

Aia kēia mau wai:

• Zucchini. ʻOi aku ka maikaʻi o ka zucchini liʻiliʻi ʻōpio. ʻO lākou ka nui o ka phosphorus a me sodium. ʻO ka mea mua, lawe i 1 mau papa i ka manawa. ka wai wai, a ma ka hopena o ka papa - 300 ml.
• Kāleka. He nui na kaloko me na magnesium. E inu i 100 mg ʻekolu mau manawa i ka lā.
• Kālepa. He waiwai nui i ka pāleke a me ka sodium. Hoʻohui ʻia kahi meli liʻiliʻi iā ia. E kulu ana ka hua kukama i kahi pīhoihoi hōʻoluʻolu. No ka hana ʻana i kēia, ʻuʻuku iā ia i kahi kāwili me nā lau lehua hou, nā wai lemon a me nā cubes ice. ʻO ka wai kukū ua contraindicated i ka poʻe me ka maʻi keiki.
• Pūnaewele. He saponin. Pono ʻoe e inu i 1 peʻa. wai wai i kahi lā. Ma muli o ka peni, ua loaʻa iā kvass mai ia mea, ʻaʻohe mea i ʻoluʻolu. Hiki i ka ʻapo Birch ke hōʻeha i nā poʻe nona nā pōhaku palupalu.
• Kāpio. Ua loaʻa kēia wai wai i ka nui o ka waiora C, U, calcium, potasiuma, a me ka hao. E inu i ka wai o ka kāpeti i ʻelua mau manawa i ka lā no ka hapalua o ke aniani.
• Pōla Loaʻa nā huaora o nā hui B, C, E, nā minelala (magnesium, hao, potasiuma, kalima), carotene. ʻAʻole e like me nā waiʻokoʻa ʻē aʻe, ua mālama ka palaoa i ka gastrointestinal tract mai nā pilikia. ʻO kēia kekahi o nā wai liʻiliʻi me nā contraindications.
• Beetroot. Hoʻokomo ʻia i kona ʻano hoʻomohala a me ka chlorine. No luna, ʻo kēia wale nō ka wai i pāpā ʻia e inu koke. Loaʻa nā mea e kumu ai nā lue, nā nāwaliwali, a i kekahi manawa i nā mea a wai. Pono e waiho no 2 mau hola, no laila e nalowale nā ​​mea ʻino. Mai hoʻopaʻa i nā kīʻaha me ka wai. Ma hope o ke kau ʻana i ka wai, pono e hoʻoheheʻe ʻia kēia wai me ka wai a i ʻole nā ​​ʻano ʻona (kāreti, ʻōpala, maukō). ʻO ka wai Beetroot e pono e hoʻolōʻihi ʻia. ʻO ka mea mua e pono ai ʻoe e lawe i hoʻokahi papaʻaina i ʻelua mau manawa i ka lā. Ua hoʻonui pinepine ʻia ka nui o ka wai i ka wa. ʻO ka palena loa he 70 ml.

ʻO ka wai Beetroot he mau contraindications kūikawā loa ʻia ka hapanui o nā ʻāpana ʻē aʻe.

1. Nā ʻlelo i loko o nā keiki, nā ate, ka ʻōpū a me ka puna.
2. ʻO nā maʻi o ka gastrointestinal tract.
3. Naʻi maʻi mellitus.
4. Kāhea
5. Hoʻokomo ʻia ka ʻōmaʻomaʻo Rheumatoid
6. He koko haʻahaʻa.

Hoʻolaha nā kolesterol i nā meaʻai

Polyphenols (antioxidants)

Omega 3

Kāpili laupana

Nā huahana hoʻomaʻemaʻe Vascular

Pāhau

Nā Kumuhana Maikaʻi Cholesterol

1. ʻAʻole hiki ke ʻai ʻia nā kolala hoʻohaʻahaʻa a me ka hoʻomaʻemaʻe ʻana i nā moku ma nā nui he nui. Ma kahi'ē aʻe, hiki iā lākou ke hoʻohui i kahi kūlana maikaʻiʻole. Eʻai i ka hapa o ka papa maʻamau i 6 mau lā o ka lā.
2. Pono ʻoe e inu i ka wai, i nā ʻāpana liʻiliʻi i ke ao. ʻO ka palena maʻamau he 2 lita.
3. ʻO ka nui ka palekana o kēlā me kēia lā o ka paʻakai 5 g.
4. Pono e hoʻāʻo e ʻai i nā meaʻai holoholona liʻiliʻi a i ʻole kaʻuʻupu.
5. ʻAi ʻia ʻoi i ka holoholona ʻoi aku ka momona ma mua o nā aila.
6. Inā he palaoa ka papaʻai, pono ʻoe e hoʻokaʻawale i ka ʻili.
7. Pono e hoʻopau loa i nā huahana Semi.
8. ʻAʻole hiki iā ʻoe ke hilinaʻi i ka papaʻaʻai i hoʻomākaukau ʻia. Hiki iā lākou ke hoʻohana i nā moena haʻahaʻa haʻahaʻa.
9. Ke koho nei i nā mea hana ʻai i loko o kahi hale kūʻai, pono e hoʻomanaʻo e pili ana lākou i ka aʻa ʻapa a i ʻole nā ​​momona f. Aia aneane ua like me nā ʻano aila aila.
10. Mai poina e pili ana i kahi aniani o nā kaina ʻulaʻula maoli i kēlā me kēia lā 1-2 mau lā.
11. He mea nui ia e hoʻohui i ka fiber i kāu meaʻai i kēlā me kēia lā. ʻOi aku ka maikaʻi e hoʻololi i nā huahana palaoa maʻamau me nā huahana mai ka palaoa wili.
12. Pono e hana i ka meaʻai ma ke ʻano he ʻokoʻa, no ka mea he pono kēlā me kēia huahana i kona mau ala. Lawe nā mea kanu he nui i ka kolamu a hana ʻē.
13. E hele pū ka papaʻai me ka ʻenehana "anti-stress". Hoʻopilikia ka kaumaha ma nā paia o nā kīʻaha koko a me kēia, i kēlā me kēia kūlana, hoʻonui i ka kolikola ʻino.

ʻO kahi papa hoʻohālike no kahi hebedoma me kahi kolamu kiʻekiʻe

Pono e wāwahi ʻia nā lawelawe i 2 mau dosis. Ma waena o nā papaʻai, hiki iā ʻoe ke kiʻi i ka hua, kaʻaila, kahi ʻāpana maloʻo, nā huaʻai.

Nā hua lāʻau e hoʻohaʻahaʻa i ka kolamu

ʻO ka papa o ka lāʻau lapaʻau e kū i 2-3 mau mahina. Inā pono, ma hope o 2 mau pule e hiki ke hana hou ʻia.

• Kalina. No nā lāʻau lapaʻau e hoʻohana i nā hua waina, nā lau, nā lālā a me nā ʻōpala o viburnum. Hoʻonui ka hoʻohana ʻana o viburnum i nā kūlana o nā moku i hōʻino ʻia, e kōkua ana i ka ate pale i ka bile. 1 tbsp kuke i kekahi ʻāpana o kēia mea kanu (nā huaʻai, ka ʻōpala, nā lau, a i ʻole kāwī ʻia ʻia) me kahi aniani o ka wai kaila. Kūpono ʻia ka infusion i loko o ka 3 mau wahi a inu i loko o ke ao. Hiki ke hoʻopiʻi ka Kalina me kahi liʻiliʻi o ka meli a i me ke kō a me ka ʻai i nā wahi liʻiliʻi (1 tsp a i 1 tbsp) mau manawa i ka lā.
• Nā ʻōpalaʻala. I loko o kona hoʻopili, like me ka viburnum. Hoʻomaʻamaʻa nā Raspberry, e like me viburnum, nā ipu. ʻAi ʻia ia mea, inu ʻomo, ʻona. ʻO nā hua ʻai, nā lau, nā pua, nā lālā, i hoʻomāʻupu ʻia me kahi aniani o ka wai e hoʻolapalapa ana, e lawe mai i ka wai. No ka mea lawelawe, hiki iā ʻoe ke lawe i kahi 1 tsp a 1 tbsp.

• Nā Oats ʻO ke decoction oats i kōkua i nā maʻi o ka ate, kōkua i ka hoʻopau ʻana i ka hua bile. No kāna hoʻomākaukau, lawe ʻia nā waʻa a me ka wai i ka hoʻohālikelike 1:10. Kuhi i nā waʻa no ka hapalua hola. Mālama i ka laiki no ka manawa 1 - 1 pūpū. ʻO ka nui ka momona he 3 a me 4 lawelawe no kēlā me kēia lā.
• ʻO nā hua fllax Ke kākoʻo nei kā lākou hoʻohana i nā moku i kahi kūlana olakino. Hoʻokomo ʻia kahi puna o nā ʻalā a me kahi aniani wai i kahi paila a lawe koke ʻia nā kīʻaha mai ka wela. Pono ʻoe e lawe i ka huke i kuke ʻia i ke ao a pau. ʻO kahi mahele o kēlā me kēia lā he 300 ml.
• Laau Linden. Aia ka Saponins e hoʻemi i ka cholesterol maikaʻi ʻole. Kuke ʻia ka ʻalani Linden e like me ka maʻamau: 20 g o ka mea kanu i ninini ʻia me kahi aniani o ka wai paʻū a kali i 20 mau minuke. Pono ʻoe e inu iā ia i kahi liʻiliʻi me ka meli.
• Calendula ʻO Flavonoids i kona hoʻopili ʻana he mea hoʻomaikaʻi choleretic maikaʻi. 20 g o ka mea kanu e pono ai e kuki i ka 1 i ka hoʻokū. wai wai. Pono ka ʻoluʻolu o ka ʻī ma mua o ka ʻai.
• ʻO ka aʻa Dandelion. ʻIke ʻia kēia mea kanu no ka waiwai choleretic. ʻO nā aʻa puaʻa (1 mau kīʻaha) pono ʻia e ninini me ka wai i hoʻolapalapa (1 mau aniani). Kuke ʻia i nā aʻa o ka dandelion ma mua o hoʻokahi mau minuke, e ʻū nā lau no kekahi mau hola. 1 lawelawe - hapalua paha o kahi aniani. ʻAʻole inu ʻoe ma mua o 2 mau lawelawe i ka lā.

Kahiki tincture no ka hoʻomaʻemaʻe i nā kīʻaha koko

He mea nui e hoʻohana pono me kēia tincture, me ke kī ʻole ʻana i ka nui o ka wai, me ka ʻole e hoʻonui i ke papa e like me kou makemake. ʻO kēia kekahi o nā ala maikaʻi e hoʻomaʻemaʻe i nā kīʻaha koko, akā he mea kaumaha paha ka ate. ʻAe ʻia kēia tincture e inu i ka manawa 1 i nā makahiki 3.

E hoʻomākaukau i ka tincture:

1. E lawe i kahi māla maikaʻi mai ka kāleka kūpaʻa (350 g). Noho ʻo ia i loko o kahi pā i kahi wahi pouli a hiki i ka puka ʻana o ka wai. E lawe wale ia ma kahi o 200 g o ke ohe, akā he mea momona loa.
2. I loko o kahi pahu pākahi hapalua-kāwili, kāwili i ka wai lahui 96% (200 ml) a me ka nui o ka kaila ʻona. ʻAʻole hiki ke hoʻololi ʻia ka waiʻona me kekahi mea.
3. Pono e pani paʻa ka pēpē. ʻOi aku ka maikaʻi o ka uhi ʻana me ia me kekahi pahu ʻē aʻe ma luna.
4. Pono e hoʻopili ʻia ka ʻano kō ma ke mahana o 10 - 15 mau kiʻekiʻe C no nā lā 10. Lā ʻia ʻo ia e hoʻoheheʻe ʻia i loko o ka friji.
5. Pono ka ʻūpī ʻia me ka lole olonā. Mālama ʻia kēia wai no kekahi mau lā 3 i loko o kahi pahu i hoʻopaʻa ʻia, uhi ʻia me kahi kīʻaha ʻē aʻe. Pono ʻoe e inu i nā mea āpau no 3 mahina.
6. Hoʻokomo ʻia ka Tincture i hoʻokahi ala wale nō. Pono e hoʻohui i ka nui o nā hāʻule i loko o 50 ml o ka waiū i hoʻolapalapa ʻia. E inu i ka waiū kāleka me ka wai. Pono ka wai e inu i ka ml ml 150 ml. Hoʻopau: hiki iā ʻoe ke neʻe wale no 3 mau lawelawe lawelawe i kēlā me kēia lā ma mua o ka papa ʻaina.

No nā lā 9 mua, e hoʻohui i hoʻokahi puna i kēlā me kēia lawelawe. Ma mua o ka ʻaina kakahiaka ma ka lā mua, ʻehā ka hoʻohemo. I ke ahiahi o nā lā 9, pono e lawe ʻia nā pahu he 25. Ma ka lā 10, pono e hāʻule nā ​​kulu i ka 25 i kēlā me kēia 3 o ka lawelawe. Ke hoʻomau nei kēia kumukūʻai i ka papa holoʻokoʻa.

Nā pālua:

I ka wā o ka papa ua pāpā ʻia i ka inu ʻawaʻawa, kofe, koko, ʻai i ka kīʻaha me nā meaʻala a me nā ʻami, a inu ʻole inu wai ʻole.

ʻO ka nui o kēia mau huahana he ʻono loa. ʻAʻole hōʻeha nā mea hele i kahi meaʻai like ʻole inā e mālama ʻoe i ko lākou ʻano a me ke ʻano. Ma hope o ka hoʻomaʻemaʻe ʻana i ke kino a hiki i ka pae o ka kolamu e makemake ai, pono ʻoe e hoʻomau i ka mālama ʻana i ke ʻano o nā moku. ʻO ka hoʻōho a me nā mea ʻalaʻawa e hoʻemi koke i ka leo vascular a me ka maʻi makana.

Hoike ʻike

E hoʻomaka me, aia i nā mea he "maikaʻi" a me ka kolesterol "maikaʻi". Hoʻokomo ʻia ka minamina o lipoproteins haʻahaʻa haʻahaʻa (LDL). Kūpono kēia mau mea i nā poli i loko o nā moku, hiki ke hōʻeha i ka maʻi cardiovascular. ʻO ka High Density Lipoproteins (HDL) he kolu maikaʻi a hoʻohana ʻia no ka hoʻomaʻemaʻe i nā kīʻaha koko. Hāʻawi ia i ka "maikaʻi" i ka puʻuwai, kahi e hoʻōla maikaʻi ʻia ai. ʻO ka hopena, ua hoʻemi ʻia ka pae o ka "maikaʻi". Wahi a nā loea, ʻo kēia mau mea ʻelua, he mau ʻenemi loa kekahi, ʻo ke kumukūʻai o kā lākou kūʻē e ola nei i ke kanaka.

Eia kekahi, hoʻopili pū kekahi i ka kolamu a me ke kō o ke koko. Me ka nui o nā ono i hiki mai i ka hoʻohana ʻana o ka paka, ua hoʻopau ʻia ka metabolic lipid. A ke hopena, puka mai nā ʻōpala ma nā moku. Hoʻonui ka kolesterol i nā meaʻai o ka pūʻulu kalama maʻalahi i nā hopena o nā maʻi like ʻole.

ʻO nā hopena o ka maʻi

E like me ka mea i hōʻike ʻia ma luna, ua ʻike ʻia ka kolesterol maikaʻi loa i nā meaʻai a hiki iā ia ke hana i nā palaki kolesterol ma nā pā o nā capillaries. Hiki i kā lākou helehelena ke hoʻopilikia i ka moku'āina o nā kino, hoʻonui lākou i ka hōʻeha o ke kahe koko. Ma nā huaʻōlelo maʻalahi, me ka kolamu ma nā wahi i loaʻa ka nui o kēia mau mea i loko o nā moku, clog a me ʻike ʻia ke koko.

ʻO ka hoʻokaʻawaleʻana i kahi koko koko e alakaʻi i nā hopena penei:

• myocardial infarction
• māhā
• make koke.

Akā, ʻo ka poʻe ma mua o 40 mau makahiki e ʻoi aku ka nui o ke kaumaha e nānā pono i ka kolamu ʻoi loa, a me ka pale i ka maʻi o ka naʻau a me ka hypertension.

Pehea e hoʻohaʻahaʻa ai i kahi pae waiwai

He mea pōʻino paha ka cholesterol i nā kānaka? Maanei, ʻo nā kauka, me ka kānalua ʻole, ka hakahaka i ka axiom i loko o kēlā mau'āina kahi i ʻike nui ʻia ka nui o nā mea i loko o ke koko o nā kānaka, ua hōʻike ʻia nā maʻi cardiovascular ma nā wahi āpau.

Inā hoʻomehana ke kūlana, e kuhikuhi ka luna kauka iā ʻoe i nā lāʻau lapaʻau kūikawā e pili ana i nā statins. ʻO kēia mau māhele i hōʻemi i nā mea o ka cholesterol "kino" i loko o ke koko a pale i ka hopena o ka hōʻeha a me ka ʻāʻī ʻana. Akā hoʻokahi mea liʻiliʻi "akā" e hoʻomanaʻo mau ʻoe. He hopena ikaika nā lāʻau lapaʻau me nā statins i ke kino a ʻaʻole kōkua i nā manawa a pau.

ʻO ka lāʻau lapaʻau kuʻuna e kūʻē i nā kolamu "maikaʻi"

Kūkulu, no kahi loli kūpono i ka cholesterol, nā infusions, decoctions, nā lāʻau kanu a me ka hoʻōla ʻia. Akā, hiki i nā lāʻau homeopathic ke hōʻeha i nā maʻi kuʻuna, no laila e hoʻohana me lākou me ka makaʻala.

I waena o nā mea lapaʻau kaulana kaulana, ʻokoʻa ka hua kanu mea e kū'ē aku ai i ka kolamu - ka licorice root, linden, hawthorn, nā lūlū pua, dandelion.

Aila hoʻopili

Hoʻohana pinepine nā hua o kēia mau loina i nā lāʻau lapaʻau e hoʻohaʻahaʻa i ka kolamu. Aia ke kumu o ka mea kanu i kahi nui o nā mea pono e kōkua ana e hoʻōla i ke kino.

K hoʻomākaukau ʻia kahi decoction mai kāna aʻa: ʻelua mau kihi o ke maloʻo a maloʻo hoʻi o ka mea kanu e ninini ʻia me ʻelua mau aniani o ka wai kuke. Hoʻomoʻa ʻia ke kāwili ʻana ma luna o ka wela wela, me ka hoʻoulu ʻana i ka ʻumi mau minuke. Ma hope o ke hoʻolapalapa ʻana o ka kupa, pono e hoʻomoʻo a hoʻopaʻa ʻia. Lawe ʻia ka infusion no 3 mau hola ʻehā i ka lā ma hope o ka papaʻaina.

No kekahi manawa lōʻihi, ʻo Hawthorn, me ke kumu licorice, e waiho ana i ka maikaʻi loa e kū'ē i ka kolamu. He huahana kūlohelohe ka hoʻohaʻahaʻa i ka kolamu koko koko. Hoʻomaka ʻia kahi infusion kūikawā mai ka hūnā o ka ulu lāʻau, i hoʻohana ʻia ma loko.

Pehea e kuke ai i kahi decoction? Maalea loa nā mea a pau. E ninini i nā pua me ka wai i hoʻolapalapa ʻia a hoʻoulu ʻia no 20 mau minuke. Ke ʻano o ke kau ʻana o ka infusion: 1 tbsp. la l mea liʻiliʻi loa ma ka 4 manawa i ka lā ma mua o ka papaʻaina.

ʻO nā hua fllax

Hiki i kēia hana mana e hana i nā plass kolesterol e loaʻa i nā lāʻau lapaʻau ma ke kūlanakauhale. Hoʻohui ʻia ia i ka meaʻai i loko o ke aniani a i ʻole nā ​​ʻano āpau. Hoʻomaʻemaʻe ʻo ia i nā kīʻaha koko, hoʻoikaika i ka ʻōnaehana naʻau, hoʻomaʻemaʻe i nā ʻāpana a kōkua i ka hoʻohaʻahaʻa i ka cholesterol. Eia kekahi, nā lemela flax e hoʻokaʻawale i ke kolamu koko.

He aha nā mea kūlohelohe e hoʻohaʻahaʻa i ka kolesterol

Makemake wau e hoʻomanaʻo iā ʻoe no ka mālama pono ʻana o kahi maʻi, pono ʻoe e ʻike i kāu kuhikuhi. No ka hana ʻana i kēia, hoʻokō ʻia kahi hōʻike lapaʻau kūikawā - ka hōʻike koko biochemical, me ia e ʻike ʻia i ka nui o ka kolamu ma ka kino o ka mea maʻi.

Inā ʻaʻoleʻoi aku ka pae o ka hōʻike i ka maʻamau, hiki iā ʻoe ke hana i "ka lāʻau lapaʻau home", akā ʻoi aku ka maikaʻi o ka hana ʻana i kēia me ke ʻano i hoʻopaʻa ʻia. Eia kekahi, ʻo kēlā mau huahana me ka maikaʻi ʻole o ka kolamu, e haʻi mākou iā ʻoe e pili ana i kahi mea maʻamau.

ʻO nā hui nui o nā huahana no ka hoʻohaʻahaʻa ʻana i ka hōʻailona a me kahi haʻahaʻa haʻahaʻa o ka cholesterol, he mau mea kanu, legumes a me nā cereals. Me kā lākou kōkua, hiki ke hoʻomaʻemaʻe ke kino a hiki ke hōʻoki ʻia i ka cholesterol kino "hōʻalo." Hiki ke kūpono kēia hopena ma muli o nā mea kanu kūikawā e hana ana i kēia mau huahana.

Kuhi kēia mau mea i nā phytosterols, resveratrol, polyphenols, kanu lāʻau a me nā momona momona unsaturated.

ʻO nā huehue maikaʻiʻole hoʻohemo

ʻAʻole hana ʻia nā ʻano waikona e ke kino, no laila hiki ke kiʻi ʻia mai i ka meaʻai.

ʻO nā meaʻai me nā kolamu kino ʻino a hiki ke ʻai:

• ʻano ʻano like ʻole
• mau hua uka
• waiū waiū
• māla
• aila aila
• hua waina.

Kāpepapa ʻala

Uaʻike ʻia iʻike ʻia e hiki i kēia mea inu ke pale aku i kahi hoʻonui i ke kuhikuhi o ka "bad" kolesterol. He mea pono e hoʻomaopopo i ke kamaʻilio nei mākou e pili ana i nā ʻenehana kūlohelohe o Kina. Hoʻohana pinepine ʻia nā ʻano e like me ka kolamu: Xihu-Longjing, Sencha, Oolong, Ganpauder, Huangshan Maofeng.

I mea e ʻike ai i ka hopena o ka inu ʻawa, pono ia e inu ma mua o 3 mau kapu o kaʻaila kīʻaha i kēlā me kēia lā ka hapalua hola ma hope o ka ʻai. Wahi a nā kauka, he hopena maikaʻi nā kīʻaha kīʻaha ma ke kolamu o ke koko, e hoʻoneʻe ana ma ka 0,015 mmol / L.

ʻO ka Alligator Pear, a i ʻole avocado, kahi hua o kahi lāʻau evergreen e ulu ana ma nā wahi. ʻO nā hua i waho - kahi hale hana pono o nā mea moʻomeheu e pono ai. No ka mea hoʻohālikelike, waiwai ka avocados i phytosterol a me nā beta-sitosterol. Aia ka Avocado i kahi waiwai kūikawā - oleic acid. Hoʻokuʻu ia i ka hoʻokumuʻana o ka kolamu "kino" a paipai i ka hiʻohiʻona o "maikaʻi."

Hiki iā ʻoe keʻai me ka hapalua o ka hua i ka lā a i ʻole 7 mau ʻāpana o kāna pulp i mea e hōʻemi iki ai i ka kolamu e 8% a hoʻonui i ka pae o ka "maikaʻi" ma 15%.

Aila Oliva

Ua hōʻoia ʻia ia ma kahi ʻoi ʻia e kēia haʻahaʻa a hoʻoemi i ke kolamu koko koko. ʻO "Pantry o ka huaora" ka inoa o kaʻaila ʻoliva. No laila, i loko o kahi pāʻina o ka ʻaila ʻoliva e loaʻa i nā momona momona, ka huaora E a me nā mea momona pono.

Ke lawe nei i 2 tbsp. la l ka aila i kēia lā no 2 mau hebedoma, e hoʻohaʻahaʻa ka nui o ke kolamu koko.

ʻO kahi mea lae i ka ʻohana ginger, ke waiho mau nei ka turmeric i nā mea mālama kai nui loa ma India.

Hoʻohana ʻia ka Turmeric i kahi mea ʻona kūikawā - "ʻo ka waiū gula", kahi e hoʻomaʻemaʻe ai, hoʻoikaika i ka ʻōnaehana a pale i nā "mea ʻona pūpū". 2 tbsp. la lE ninini ʻia ka paukē i loko o ka hapa o ka wai o ka wai a hoʻomehana ʻia ma luna o ka wela wela no 10 mau minuke. A laila e palu i ka pasta palaoa me ka waiū. A inu i kahi lā i kēlā me kēia lā no 4-6 mau pule.

Hoʻololi Maʻa Cholesterol

Aia ka papa i kahi papa inoa'ē aʻe o nā huahana i manaʻo ʻia no ka hoʻohana ʻana me ka cholesterol kiʻekiʻe i nā kāne a me nā wahine.

No laila, hiki i ke pae o ka kolamu ma ke koko ke mālama kūʻokoʻa ʻole i kahi pae kiʻekiʻe e hoʻohana ana i nā meaʻai maʻamau. Ma ka hahai ʻana i kahi meaʻaiʻai kūikawā a me ka lawe ʻana i nā lāʻau lapaʻau i kauoha ʻia e kāu kauka, hiki iā ʻoe ke pale i nā hopena maikaʻi ʻole no ka ʻōnaehana cardiovascular. ʻO ka mea nui, ʻaʻole ia e kau nui i luna a manaʻo i ke ana āpau!

Ke hoʻololi nei i kāu meaʻai a me ke kūlana - he aha ke ʻano?

ʻO nā ʻoli a me nā veins e hana i ko mākou ʻōnaehana vascular, i ko lākou helehelena olakino, e hoʻokaʻawale ʻia e ka wili o ka ʻaoʻao o nā pā. I ka hala ʻana o ka manawa, ka mutous nā paia i loaʻa a loaʻa iā ia ka hiki ke hōʻuluʻulu i nā waihona me nā plika atherosclerotic. ʻO ke kumu o ia mau kolamu he kolala, hui pū ʻia me ka calcium a me ka momona fibrous.

ʻOi aku ka nui o ka nui o nā pāla, ka mea i hoʻokaʻawale i ka maʻina o ka ʻenehana, ʻo ka liʻiliʻi hoʻi no ka kahe o ke koko maʻamau. Hoʻomaopopo ʻia nā hōʻailona o ka nui o nā maʻi cardiovascular e ka hoʻokalakupua i nā hua pākahi a me ke kiʻekiʻe o ke vasoconstriction.

Nā ʻano o Cholesterol

ʻO nā mea waiwai i kapa ʻia i ka palekalelo i ʻelua mau ʻano o ka nui - kiʻekiʻe nā molekiola kiʻekiʻe kiʻekiʻe i nā lipoproteins kiʻekiʻe e hana ʻia i loko o ka ate a pale i ka pale ʻana o ka atherosclerosis, a me nā lipoproteins haʻahaʻa haʻahaʻa, nā mea hoʻihoʻi atherogen e kōkua nei i ka hoʻomohala ʻana i nā pathologies vascular.

ʻO ka meaʻai ke kumu kumu o ka kolamu ma ke kino, a me ka mea i ʻoi loa i nā mea i hāʻawi ʻia o nā mea nui i kāu mau meaʻai punahele.

Ua hōʻike ʻia ʻo ia ka pono nui no ka hoʻonui ʻana i ke kiʻekiʻe o ka kolamu ma ke koko he ala maʻalahi kahi, hōʻino maikaʻi ʻole i nā meaʻai maikaʻi ʻole a me nā hana maikaʻi.

Hōʻalo i nā hopena o nā hopena hopena

No ka hanaʻana i nā kūlana maikaʻi loa no ka hoʻōla ʻana i ke kino, pono ʻoe e ʻike i ka mea e ʻai wikiwiki ai ka ʻai i ka kolesterol i ke koko, a hoʻōla iā lākou i nā meaʻai maikaʻi ʻole i ka ʻaʻai. ʻO ka mea mua, ʻōlelo nā kauka i ka mālama ʻana i ka haʻahaʻa o ka calorie o ka ʻai a me ka nui o ka momona holoholona.

Hoʻonui ʻia ka hoʻoponopono ʻana o nā lipid metabolism e ke ʻano kūpono o ka noho ʻana, ka hōʻole ʻana i nā ʻano maikaʻi ʻole a me ka meaʻai maikaʻi.

• ka hoʻomau ʻana i nā meaʻai anti-sclerotic, ka mea e hōʻole ai i nā sweets, e hōʻemi ana i ka nui o nā momona holoholona, ​​hoʻonui i nā hoʻoweliweli digestible, omega-3 a me nā Omega-6 polyunsaturated fatty acid, fiber, trace element and pectins,
• ka ulaula
• kākoʻo no ke kaupaona kino kūpono,
• ka hoʻoikaika kino
• ka ʻoluʻolu a me ka noʻonoʻo noʻonoʻo ma ka haʻalele ʻana o ke kaumaha,
• palena pau iki ʻona.

Pono ka mālama ʻana i nā meaʻai kūpono i nā kūpaʻa o nā apoliproteins i ʻole ka nui o ka lipoproteins haʻahaʻa haʻahaʻa i ka nui o nā kiʻekiʻe o nā molika momona kiʻekiʻe.

Palapala Kolepa Kauka

No ka luku piha ʻana i ka cholesterol ke kumu i ka hōʻemi ʻole ʻana o ke kino ma mua o ka mea keu, pono ia e mālama e mālama i ka pae maikaʻi loa o ka lipoproteins i ke koko. A e wehe i nā waiho momona ma ke ʻano o nā palaki kolesterol mai nā kīʻaha koko, ua lawa mau e hoʻohana pinepine i nā huahana e hoʻomaʻemaʻe i nā kīʻaha koko.

Hiki ke noʻonoʻo ʻia ka pae kolesterol ma nā huahana maʻamau e hoʻohana i ka papaʻaina:

I nā ʻano lāʻau a pau, ua pau kahi kolamu.

Nā ʻano o ka cholesterol hoʻoilo i nā meaʻai

He paʻakikī i pane pinepine ʻia i ka nīnau a pehea ka lōʻihi e lawe ai i nā moku ke hoʻomaʻemaʻe piha ʻia i ka cholesterol. ʻO ka lōʻihi o ke kaʻina hoʻolaʻa e hilinaʻi nei i ka ikaika o nā kaʻina metabolic i loko o ke kino o ke kanaka, kona momona, a me ke ʻano o ke olakino olakino.

Hoʻokomo koke ka ʻai i nā meaʻai i ka meaʻai, ʻo ka wikiwiki ka hana o ka hoʻomaʻemaʻe ʻana i kāna mau kīʻaha a hoʻōla i ke kino.

Eia kekahi ma ka mea i ʻole ka oats i ka kolamu, loaʻa nā mea he nui i pono i ke olakino:

• polyprofinols huʻi koko,
• mau huaora e hoʻopau i nā hōʻuluʻulu kolamu a hoʻopaʻa i kā lākou haʻalele ʻana,
• nā mea kanu lāʻau
• tryptophan a me ka lysine - waikela amino e kūlohelohe i nā lipoproteins i noho i nā paia o nā kīʻaha koko, a pale i ka hoʻokumu ʻana o nā waihona hou,
• karotine, kaomi nikotinic,
• florine, magnesium, hao a me pāhare.

ʻO ka hoʻohana pinepine ʻana o nā hua oat piha ke hoʻoikaika i ka nū a me nā ʻōnaehana pale, hoʻoneʻe i ka helu absorption o ka lipoproteins hoʻonaninani haʻahaʻa, hoʻomaikaʻi i ke kaʻina o ka hōʻiliʻili o ka kolamu ma ka ate, a hoʻomaʻamaʻa i nā kaʻina metabolic.

ʻO ka poʻe me ka hala ʻole o ka pūpū e pono e hoʻopaʻa i ka pau ʻana o nā oats.

ʻAmona a me ka momona momona (Omega-3)

ʻO ka waiwai o nā iʻa ʻaila ma ka hoʻomaʻemaʻe i nā kīʻaha koko mai ka cholesterol ma muli o ke kūʻana o nā momona momona o polyunsaturated. ʻO ka kuke a i kuke ʻia ai ka pipi, ka tuna, ka trout a i ʻole ka mackerel e hāʻawi wale nō i ka ʻaina pāʻina wale nō, akā kōkua pū nō hoʻi e hoʻomaʻemaʻe i nā moku ma ka pae ʻai.

A me ka loaʻa o nā minela, nā waikona amino, nā huaora a me nā microelement i ka iʻa e hoʻomaikaʻi i ka maikaʻi o nā kaʻina metabola, hoʻomaʻamaʻa i ka ʻōpala a hoʻihoʻi i ka hiki ke kahe o ke koko.

ʻO kēlā me kēia lā o ka Omega-3 polyunsaturated fatty acid i loko o 100 g o nā iʻa o ka ʻohana salmon.

ʻOiai ke kiʻekiʻe o nā kaloli kiʻekiʻe, ʻike ʻia nā nati ke huahana koʻikoʻi ma ka hakakā no nā moku maʻemaʻe. Hoʻomaopopo nā Nutritionists i ka waiwai nui o ke olakino i nā mea i loko o nā nati - nā palekupena, nā momona momona polyunsaturated, antioxidants, nā huaora a me nā fiber.

Ua papa inoa ʻia ka US FDA i nā nūnū e like me ka pīpī, pistachios, pine pine, a me nā hazelnuts ma ka papa inoa o nā meaʻai olakino.

Loaʻa i kahi almonds i kēlā me kēia lā ke hoʻohaʻahaʻa i ka cholesterol ma o 10%.

ʻO ke ʻano o nā ʻano like ʻole, he nui nā ʻano waiwai o ke olakino, a ʻaʻole wale nō e loaʻa i ka kolamu, akā ua kōkua nō hoʻi ia e hōʻemi i kona pae ʻana i loko o nā moku.

I waena o nā pono waiwai pono o ka ʻōmaʻomaʻo a me ka ʻeleʻele:

• hopena maikaʻi ma ka nīnao ʻōiwi,
• hoʻoulu
• ka hoʻomalulu mālie ʻana o nā paia o nā kīʻaha koko,
• antioxidant deactivation,
• hoʻokaʻawale a me ke kāohi ʻana i ka nui o ka kolamu,
• ho'ēmi i ka hana o nā enzyme e hoʻonāukiuki i ka nānā aku o nā waihona kolamu.

Aia ka loko i ka tannin, kaola, ka catechin a me nā tannins.

Wana a me Soy

Hoʻohana ʻia nā ʻano āpau āpau o ka legume ʻohana e ka piha piha o ka cholesterol a me ka hiki ke hoʻomaʻemaʻe i nā kīʻaha koko. Eia kekahi, kōkua ʻo soy i ka hoʻonui ʻana i ke kiʻekiʻe o ka molumalena momona kiʻekiʻe molekiʻu.

I ka nui o nā helu he nui o nā protein e hiki ke hoʻokaʻawale ʻia, nā kīpana i loaʻa i nā mea he nui anti-sclerotic - ka mīkini a me ka aʻai o ka meaʻai, ka waikawa folic, B huaora, pāhare a me ka manganese.

E hoʻomaʻemaʻe i nā kīʻaha koko a hoʻohaʻahaʻa i ka kolamu, kūpono ka hoʻopuka ʻana i nā ʻano āpau i loko o ka meaʻai - leguminous a me nā asparagus beans, lentils a me nā pī, soybeans a me nā pīni.

ʻO ka hoʻohanaʻana i kēlā me kēia lā ka pīni i ka mahina e hiki ke hōʻemi i ka cholesterol ma o 10%.

ʻO kekahi ala kaulana a me ka hoʻohana pono i ka hoʻomaʻemaʻe ʻana i nā kīʻaha koko ke manaʻo ʻia he keʻokeʻo. Hōʻike ʻia nā wahi hōʻola o ke kāleka i ka normalization o ka kolamu a me antioxidant, bactericidal, anti-inflammatory a me ka hypoglycemic hopena a ma muli o ka hoʻopili ʻana: hua ʻāhu, nā huaora, nā aila pono, sulfides.

Hoʻopiliʻia, hoʻonāwīwī ke kāleka i ke koko, kōkua i ka hoʻohemo ʻana i nā palaka kolene a hoʻohemo i nā koko koko.

ʻO nā lau moʻo bay kino ka momona i ka momona, beta - ʻokiʻoki, nā minima a me nā huaora, me ka vitamin K, a me nā bioflavonoids a me nā antioxidants. ʻO ka hapalua o kahi kīʻaha o ka pōkopa i kēlā me kēia lā ka hana, kahi nui e lawa wale ai e hoʻopiha i nā ipu o ka kolamu, akā e pale aku i ka osteoporosis e pili ana i ka makahiki.

ʻAʻole ʻike ka hua i ka hua avocado i ka kolamu a manaʻo ʻia ʻo ia ke kumu o ka nui o nā mea olakino - nā poli polyunsaturated, beta-sitosterol, pectin, fiber, potassium, a me ke keleawe, nā huaora, a me ka waikawa folic.

ʻO ka Beta-sitosterol kahi mea kanu o ka mālama pono i ka ikaika, ka mea i kāpae i ka hoʻopili ʻana o ka kolamu a hiki i ke keʻa ʻana o ka ʻai i loko o ka ʻokiʻoki.

Hoʻohui i nā mea ʻalaʻala i ka meaʻai e hāʻawi i kahi hopena hoʻōla ikaika:

• hoʻoheʻe koko
• hoʻoikaika wela,
• hoʻomaʻemaʻe hoʻomaʻemaʻe o nā plat atherosclerotic,
• ka hoʻōki maʻamau o nā kaʻina metabolic.

Aia i ka hua ginger ka huaora, nā momona amino waiwai, nā aila pono a me nā mea kanu e hoʻopili nui ana i ka waiho ʻana ma nā moku - ka gingerol a me ka shogaol.

ʻO ka loaʻa ʻana o ka pauka mai nā hua maloʻo o ka mea kanu e hiki ai iā ʻoe ke:

• hoʻihoʻi i nā cell cells
• ho? o? a? ano i ho? opuka? ana i n?
• hoʻokaʻawale i nā mea kanu a me nā mea ʻona mai ke kino.
• hoʻonāukiuki i ke kaʻina hana o ke koko,
• hoʻonui i ka paleā
• Hoʻoikaika i ka lipid a me ka protein metabolism.

Eia kekahi, ʻo ka mea kanu ua manaʻo ʻia he mau antioxidant ikaika. ʻO ka hoʻohana ʻana i nā pākuʻi tea a i ʻole ma nā wīpī i hoʻokahi mahina e hoʻohiolo i ka wā o ka luhi ʻana o nā hua a hāʻawi i ka hoʻomaʻemaʻe i nā kīʻaha koko.

Meaʻai momona momona: turnips, radishes, kāloti, kāpeti - nā maka āpau

ʻO ka hapa nui o nā mea kanu i ulu ai ma Rūsia e loaʻa ka nui o nā fiber, kahi i hāʻawi ai i ka hoʻomaʻemaʻe mai nā toxins a me nā kolamu, ʻaʻole wale nā ​​moku koko, akā, ʻo nā ʻāpana hoʻi kekahi.

ʻO Zucchini a me nā kāloti, nā ʻaka, ka hua manu a me nā mea a pau o ka ʻōpala he kūpono no ka ho'ōla ʻana, inā ʻai ʻia lākou i ka ʻai a i ʻole ʻūlī paha.

ʻO ka pae a me ke kikoʻī o ka hopena therapeutic o nā lāʻau a me nā hua e hoʻoholo ʻia e ko lākou kala.

• ʻulaʻula ʻO nā Cranberry, nā pomegerana, nā hua pua, nā blueberries i kiʻekiʻe i nā phytosterols,
• uliuli a me ka poni. ʻO nā hua waina, nā hua manu a me nā beets i loaʻa nā polyphenols a me resveratrol. ʻO ka kolamu ʻōpala he mau antioxidants. Aia i nā papa lāʻau nā huaora a me nā waʻa hanu. I nā kāleka poni - hoʻohui pūpū a me ka molū.

ʻO ka pūnaehana o nā ʻano hua like ʻole o ka huaʻai o ka mea kanu, pectin a me phytoalexin - nā mea e hoʻomaikaʻi ai i ka metabolidoma lipid a pale i ka waiho ʻana o ka cholesterol ma nā paia o nā kīʻaha koko.

ʻO nā kuʻi a pau a me nā Oat Flakes

ʻO ka pono kūikawā o nā sika a me nā flat oat o ke kahe o ka serat soluble i ko lākou hui pūʻana, kahi e hoʻomaʻemaʻe ai i nā moku o nā pli atherosclerotic, e like me ka palaki. ʻO nā micronutrients e hoʻopili ana i ka palaoa, buckwheat, kahi laiki a me ka millet e hoʻohana nui ʻia i nā hoʻomaʻemaʻe.

ʻO ka hemahema o ka cholesterol ʻaʻole wale ka hoʻohui ʻana o ka palaoa.

Ka hoʻonohonoho ʻana o ka cereal i nā mea a me nā mea nānā i hiki ke hoʻopau i nā toxins a me nā pli atherosclerotic.

• nā momona momona
• ʻaila ʻaila
• pantothenic, folic a ascorbic acid,
• konekena, kalekona a me ke keleawe,
• biotin
• linoleic acid derivatives,
• huaora
• iolilol
• Pentosan.

Me ka hoʻohana mau ʻana i ka palaoa no ka meaʻai, ʻōlelo ka poʻe lapaʻau me ka hoʻohana ʻana i nā mea hōʻola o ka stigmas palaoa a me ka aila.

Na ʻohi ʻula a pau

No ka loaʻa ʻana o ka laiki ulana, hoʻohana ʻia nā kaʻina hana hoʻomohala kūikawā, me ke kaʻina hana fermentation, i ka wā e loaʻa ai i ka cereal nā maʻi hōʻola. ʻO ka waiwai monacolin K, kahi huna e nā fungi e hāʻawi i ka fermentation laiki, he hopena ikaika anti-atherosclerotic.

Eia kekahi, hāʻawi ka laiki penikala ʻulaʻula i kahi hopena antitumor.

ʻO ka hoʻomakaʻana o ka nui o nā greens i loko o ka papaʻai, he kumu maikaʻi loa no ka hoʻomaʻemaʻe ʻana i nā kīʻaha koko o ke kolamu, a me ke kino o nā mea huna:

• pānaʻi - hoʻoikaika i nā kīʻaha koko, hoʻopaʻa i ka hana o ka metabolism,
• dill - kahi antiseptic me nā waiwai vasodilating,
• hoʻōho - hoʻoulu i ka hana o ka ʻōnaehana pale, pale i ka hoʻolaha ʻana o nā carcinogens,
• ka cilantro - e kāʻili ana i ka kolamu, nā mea make a me nā mea make,
• ka aila ʻalani a me nā huaora, nā ʻaʻai kaiʻai a me nā aila koʻikoʻi, e hoʻopilikia pono i nā waihona hoʻopiʻi maikaʻi ʻana i nā moku.

Policosanol

Hoʻomau ʻia ka lako meaʻai polycosanol ma ke kāwili ʻana i nā ʻano ʻano momona o nā momona momona i loaʻa mai i nā lau o nā mea kanu. Hōʻike ʻia ka hopena o polycosanol i ka hoʻomakeʻa ʻana i ka synthesis o ka cholesterol a me ka hoʻoulu ʻana i kona wāwahi.

Eia kekahi, hoʻonui nā polisosanol i ke kiʻekiʻe o nā lipoproteins kiʻekiʻe e pale i ka hoʻokumu ʻana i nā clots koko.

Ua hōʻike ʻia nā noiʻi hou nei e hoʻoholo ʻia ka cholesterol koko e nā momona kanaka:

• hoʻohui - hoʻonui
• polyunsaturated - hōʻemi
• ka papaʻai o ka papa ʻaina - hoʻonui i kahi liʻiliʻi.

Hoʻololi ka kolokola i nā mea kanu i loaʻa i ka meaʻai. Wahi a nā hopena o nā noiʻina, ua hoʻohuli ʻia ʻo ka nui o nā mea pono e hoʻopili ʻia ai nā mea momona, ʻoi loa ka peʻa trans.

ʻO ka hōʻemi ʻana i ka nui o ka momona saturated ke ala wale nō e hoʻomaʻemaʻe i kou mau ipu koko a hoʻoemi i ka cholesterol. ʻO kahi ala maikaʻi loa e hana ai i kēia, ʻo ia ka palena o ka hoʻopau ʻana i nā momona manu, hoʻonui i ka nui o nā momona momona.

ʻO ke kumu kumu kūpono o nā momona monounsaturated i loko o ke kino he aila oliva. ʻO ka hua o ka hōʻiliʻili olives i nā phytosterols e normalize i ka kolamu, a hiki ke hoʻemi i kona kiʻekiʻe i ke koko i ka 18%, i hāʻawi ʻia ʻaʻohe ʻano ʻē aʻe o ka momona i ka meaʻai.

ʻO kahi kolamu meaʻai maikaʻiʻai i kēlā me kēia lā he 300 mg.

ʻO ka mea weliweli loa e pili ana i kēia:

• vodka
• nā mea ono, nā kekona.
• nā huahana ulaula
• caviar
• momona momona a me nā huahana waiū,
• hua moa
• margarine, mea momona momona, meaʻai wikiwiki,
• nā ʻano āpau āpau - ate, utek,
• kekahi meaʻai ʻai.

Hoʻohana ʻia ka hoʻohana ʻana o hua, kofe, berena keʻokeʻo a me kā mayonnaise me ka pau.

Hoʻopili i nā hana kino a me ka normalization o ke kaumaha

ʻO ke kumu maikaʻi loa no ka ho'ōla ʻana ʻaʻole wale nā ​​kīʻaha koko, akā ʻike nō hoʻi ke kino holoʻokoʻa i ke kīwī ʻana a me ka hoʻomaʻamaʻa maʻamau.

Hoʻomaʻamaʻa, hoʻomaʻamaʻa a me nā ʻano ʻē aʻe o ka hana aerobic e kōkua i ka hoʻōla ʻana o ka nui o nā kaʻina kūlohelohe. Ke piʻi nei ke kahe o ke koko, hoʻoneʻe ka metabolism, hoʻemi ka paona, a me ka hoʻōla ʻana o ka huina o ka hoʻoulu ʻana i ke kolamu.

ʻO ka hele a holo ana, ke ʻano uila a me ka aau ʻana, ka tennis a me ka volleyball he mau hoaaloha maikaʻi loa a kekahi kanaka olakino. Akā i mea e hoʻokō ai i nā hopena kūleʻa, pono kahi ala hoʻohui e hoʻohui i ka meaʻai, ka hana kino, ka hoʻokahe nui ʻana, ka hōʻole ʻana o ka nikotine a me ka haʻalele ʻana o nā haʻalulu.

ʻO ke hoʻololi kūpono i ke kaumaha o ke kino a me ka noʻonoʻo me ka hoʻomaha ʻana he kumu kūpono ia no ka hoʻokūpaʻa ʻana i ka kolamu a me ka hoʻomaikaʻi ʻana i ke olakino.

He koʻikoʻi kaʻai no ke kolamu kiʻekiʻe?

- Me ke kolamu nui, he kīnā maoli kekahi ʻaina, a he mea nui ia e hoʻopalike ʻaʻole wale nō ka ʻai ʻana o nā momona o nā holoholona (ʻoi aku ka nui o ka refractory), akā he gula nō hoʻi. Hiki ke hoʻonui i ka glucose o ke koko me ke kolamu.Eia kekahi, hōʻeha nā koko gula i ke koko, a waiho ʻia nā kīpē kolamu ma nā moku i hoʻopau ʻia. ʻO ka hoʻokuʻu i ka lehulehu o ka insulin e hoʻonāukiuki i ka hoʻomohala ʻana o ka atorosclerosis, wahi a Solomatina.

Hiki pinepine iā ʻoe ke lohe i ke ʻōlelo e hoʻopili ai i ke kō me ka meli, akā, ʻoiai nā mea pono e loaʻa ai i loko o ka meli, he fructose ka meli, ʻoi aku ka maʻalahi o ka hoʻōla mai ka kō. ʻOi aku ka wikiwiki o ka poʻe aloha Fructose ma mua o ka mea e hoʻopau i ka nui o ke kō. A inā ʻaʻole ʻoe e hāʻawi i kēia gula i ke kino, no laila e hoʻomau ka lolo. No laila, ʻai nui kekahi.

ʻAʻole maʻalahi maʻalahi nā mea momona. Keʻike nei mākou i kahi momona momona, ke hoʻomaka nei ke kino e hoʻomākaukau no ka hānai a me ka huna ʻana i ka insulin. Ma kēia manawa, ʻo nā mea wale nō e palekana e hōʻoia ʻia ka sucralose a me stevia, akā hiki i nā mea ʻē aʻe ke hana ʻino. ʻO ka hopena a me ka oncology hiki ke lilo i hopena ma kahi makemake no ka mea aloha maikaʻi ʻole.

Hoʻomanaʻo akula ʻo Solomatina i nā mea heluhelu iā Lisa.ru ua palekana ʻo ia e ʻai i ka ʻono ma ka hopena o ka ʻaina i kū mālie ai ke kō. No laila, ʻaʻole e loaʻa ka kino i kahi puki gula kōpī a i hiki ʻole ke hōʻalo ʻia nā hopena maikaʻi ʻole.

He aha nā meaʻai e hoʻohaʻahaʻa i ka cholesterol a pehea e kuke ai iā lākou?

ʻO ka hapa nui o nā meaʻai e kau nei i ka papa kolamu hoʻohaʻahaʻa kolamu nā manawa maʻamau a me nā mea kanu ʻai, nā meaʻai i loaʻa i nā momona momona unsaturated, i nā huaʻōlelo ʻē aʻe, nā ʻano kuʻuna o ka meaʻai maikaʻi. Akā i ka mālama i ko lākou pono, pono ʻoe e aʻo pehea e hoʻoponopono pono ai iā lākou.

No ka hoʻohaʻahaʻa i ka kolamu, pono ʻoe e hahai wale i kahi meaʻai, akā e hoʻokū pū kekahi i nā kānāwai meaʻai. Ke kokoke nei ka mālama ʻana i kēia mau rula e hoʻopoina ʻoe e pili ana i ke kolamu kiʻekiʻe, ʻoi loa ke kaumaha a me ke olakino maikaʻi.

• Pono e hoʻololi ʻia nā meaʻai. E hoʻokomo i nā huahana kūleʻa i kāu papaʻai, hoʻāʻo e ʻai i nā lau ʻai a me nā huaʻai āu i hoʻohana ai e kahele ʻana, e hana i kahi papaʻaʻina no kahi hebedoma kahi e ʻole ai i kahi papa ʻaina like ʻole. No laila ʻaʻole ʻoe e hoʻokuʻi i ka kolamu kiʻekiʻe kiʻekiʻe, akā e hoʻolako pū i kou kino i nā mea āpau a me nā mea minamina ponoʻi.
• Kuke ma ke ala akahai. E koho i ka hana palaoa me ka ʻaila ʻole, hoʻomoʻa a me ka palaoa. No laila i nā huahana aia nā mea waiwai a maikaʻi ʻole a ʻike ʻole ʻia nā kalona.
• Hana i nā poho. Akā, mai hoʻomalo i nā mea kanu a me nā huaʻai i ka aila, paʻakai a me ke kō - e hoʻokaʻawale wale iā lākou. No laila hiki iā ʻoe ke hāʻawi aku i nā lauʻai a me nā huaʻai i kāu papaʻai ʻo ka hoʻoilo.
• E ʻike i ka honua o nā mea ʻala - e kōkua kēia i ka ʻai ʻana ʻole i ka meaʻai. E pīhoihoi ʻoe i ka pehea e hiki ai i nā meaʻala ʻalohi ke hoʻololi i ka umauma moa maʻamau, a me ka pale pāpaʻi e hāʻawi ai i kahi ʻano ʻono ʻole i nā māmala a me nā pīni.

Kāleka

I waena o nā meaʻai-hoʻohaʻahaʻa i ka ʻai, nā kāloti kahi paʻa paʻa palapala. Ua hōʻoia ʻia inā ʻoe e ʻai i nā kalaka ʻelua i kēlā me kēia lā no ka malama, a laila e hoʻemi ka cholesterol "maikaʻi" i ka 15%. No laila, mai hāʻawi i nā ʻaiā mai kā kaloti kō kālua ʻia a kālua ʻia i ka foil no ka ʻaoʻao ʻaoʻao. Eia kekahi, maikaʻi nā kāloti no ke olakino niho, ka paʻa o ka ʻili a me ka puʻupuʻu ʻike.

Hoʻomaka

ʻO nā ʻanoʻokoʻa o nā ʻōmato nā haʻalulu maikaʻi loa a me ka hoʻokaʻawale ʻana. ʻ saylelo ʻepekema nei inā inā inu ʻoe i ʻelua mau aniani o ka wai meli i kēlā me kēia lā, a laila ʻaʻole ʻoe hopohopo i ke ʻano o nā plake. A momona nō hoʻi nā Tomato i ka paʻakai - ka waiwai koʻikoʻi no ke olakino o ka puʻuwai a me nā kīʻaha koko.

Kahiki

ʻO kā Garamʻo ka ʻenemi nui o ka hanu hou, akā aia kahi mea i kapa ʻia Allicin, ʻo ia kekahi o nā mea hoʻomaʻemaʻe maikaʻi loa. A kōkua nō hoʻi ke kāleka e kūkulu i ka io o ka huelo no ka poʻe i komo i ka haʻuki, e hoʻōlo i ke koko, ka lolo a me ka hana o ka ʻōnaehana.E hele maikaʻi ka kāleka me nā ʻōmato, no laila, loaʻa i ka huiki me kēia mau wai ʻelua ke loaʻa i nā poʻe makemake e hoʻomaʻemaʻe i ko lākou mau moku.

Nā ʻili

Loaʻa i kekahi huaʻai nā unsaturated fatty acid, no laila hoʻomaʻamaʻa maikaʻi lākou i ke ʻano o nā kīʻaha koko, ka puʻuwai a me ka lolo. Kahi wale kekahi mau lā i ka emi iho o ka cholesterol ma o 7% wale nō, akā e kōkua nō hoʻi i ka pale ʻana i ka dileia senile. Ma ke ala, hiki iā ʻoe ke hoʻokaʻawale i ka meaʻai me nā nati: e kāohi wale iā lākou, a kāpīpī i nā mea kanu i ka luna.

Nā pīpī

Ua ʻike paha ʻoe hiki i nā pīpīʻai maʻalahi a ʻike maopopo paha e hoʻohaʻahaʻa i ka cholesterol ma o 20%? No ka hana ʻana i kēia, ma loko o kahi mahina e pono ai ʻoe e ʻai i ka hapalua kīʻaha o nā pī i aʻa i kēlā me kēia lā. E hoʻomaikaʻi ʻia ke kino iā ʻoe, no ka mea, aia nā nati nui i nā momona B, nā mea pono ʻaʻole no ka olakino wale nō akā no ka nani.

ʻO ka iʻa momona

ʻO nā mea ʻona momona ko lākou i nā waikena omega-3, e hakakā maikaʻi i ka hoʻohemo ʻana o nā palaki kolesterol ma nā paia o nā moku koko. A me nā waikamu unsaturated, kahi i loaʻa ʻo omega-3, ke kī i ka nani o ka lauoho, ka ʻili, a me nā kui. Ma ke ala, maʻalahi ka iʻa ʻulaʻula i ka paʻakai ma kāu iho - ʻike i ke ʻano wikiō.

ʻO nā huaʻomoʻo Citrus

ʻO nā kala, nā tangerines, grapefruits a me nā lemona kāu mau mea kōkua kōkua i ka hakakā ʻana me ka cholesterol. Kūpono kēia mau hua i pectin - kahi mea e kōkua i ka lawe ʻana i ka kolesterol mai ke kino. A me vitamina C, ʻoi aku ka nui ma loko o nā hua citrus, e kōkua i ka mālama ʻana i ka ʻōpio'ōpiopio a pale i nā anuanu.

Nā Oats

ʻO ka mea i kapaʻia ka "long" oatmeal ke kumu no ka nui o nā pā, a me kahi mea hoʻopiʻi kūʻiʻo me ka kolesterol. Hiki iā ʻoe ke ʻai iā ia ma ke ʻano o ka cereal no ka ʻaina kakahiaka, a me ka hana ʻana i nā kuki a me nā pōpoki ʻē aʻe - no kēia pono ʻoe e kohi i ka cereal i loko o kahi kuana ʻaina a kūʻai mai i kahi oatmeal kūikawā.

Kāpepapa ʻala

Kōkua kekahi ʻōmaʻomaʻo he kōkua ia, e hoʻokaʻawale i ke kolamu koko. ʻO nā huahana o nā mea kanu mea kanu, ʻo ia kekahi o nā mea e hiki ai a me ka ʻai pinepine. ʻElua mau kīʻaha i kahi lā e kōkua e hōʻoliʻoli, e hōʻoluʻolu i ka huehue a hoʻopau i nā kolika cholesterol.

Ka pepa ʻōpala

ʻO ka pepa momona kahi hale mālama hale maoli o nā huaora. Ua hoʻohana ʻia nā wai o Pepper i ke ʻano he mea kū i ka scurvy! Hoʻoikaika ia i nā paia o nā kīʻaha koko a wehe i nā pākeke, pale i ka hoʻonui o ke kahe koko.

ʻŌpala

ʻO "Blue Blue" kahi kumu maikaʻi loa o ka manenika, he mea maikaʻi loa ia no nā puʻuwai a me nā koko. A hoʻōla lākou i ka hoʻohuʻomoʻu-paʻakai wai, no laila, i ka hoʻohui ʻana i kēia mea ʻai i kāu meaʻai, ʻaʻole ʻoe e hoʻihoʻi i kāu pae cholesterol i ke maʻamau, akā poina hoʻi e pili ana i ka edema.

Haleloia

Hiki ke kūʻai aku i ka Flaxseed ma kahi kīleʻa no kahi peni, akā he huahana maikaʻi wale nō kēia huahana i ke kino. ʻAʻole ʻoe e hoʻemi i ka cholesterol wale nō, akā hoʻokūkū koke i ka hana o ka gastrointestinal tract, normalize ke koko a hōʻoluʻolu hoʻi i ka naʻau. E hoʻohui wale i nā hua kanu i kāu pastemona homemade, kāpīpī iā lākou me nā salads a me nā oatmeal.

Nā Leo

ʻO ka nui o ka waiū, nā vitamona a me ka lōʻihi o ka māʻona - ʻaʻole kēia wale nā ​​mea āpau o nā pīni. Hiki iā ia ke kōkua i ka hoʻohaʻahaʻa kolikolo. ʻO ka awelika, ʻekolu pule o ka hoʻohana ʻana i nā hua i nā lā a hiki ke hoʻohaʻahaʻa i ka cholesterol ma o 10%.

Kiwi

E ʻai i nā hua kiwi i kēlā me kēia pule, ʻaʻole hoʻi ʻoe e hoʻohaʻahaʻa i kāu kolamu, akā e kōkua pū nō hoʻi i kou kino e hoʻopaʻa i ka hao. ʻO Kiwi nō hoʻi kā momona i ka huaʻala E, ʻo ia ka lāʻau nui o ka nani a kōkua i ka hakakā ʻana i ke anuanu.

Soybean

Soy ka nui o ka protein, a kōkua pū hoonui i ka kolamu. Eia kekahi, e kōkua ka soy i ka hoʻohana ʻana i nā meaʻai: mai laila ʻoe e kuke i nā kīʻaha a me nā mea ʻono. ʻAʻole i kuhi ʻo Soya i kahi mea ʻono, no laila e loaʻa ka hoʻāʻo o ia mau huahana me ka mea i mākaukau. No laila, ma ka hoʻohui ʻana i ka tofu soy me kahi maiʻa, hiki ai ke kiʻi i ka hoʻopiha momona no ka ʻihi, a me ka ʻono i ka soy me ka pēle a kamato - kahi pālono koʻikoʻi.

Nāui wili

Ua ʻike ka poʻe āpau i ka waiwai o ka soy i ka huaora, akā liʻiliʻi ka poʻe e ʻike ua hoʻomaʻemaʻe kēia berry i nā kahe koko, hoʻomaʻamaʻa i ke kolamu koko a hoʻoikaika i ka naʻau. ʻO ka nui o ka nui o ka huaora C e hana i ka lāʻau i kahi mea pono ʻole i ka hakakā me ke anuanu.

Kāmole

ʻO ka pīkī India e loaʻa ana i ka ginerol - kahi waiwai kūikawā e kōkua ana e wehe i ka cholesterol "kino" mai ke kino. A hoʻolololei ʻo luhe i ka ʻaila, a kōkua e ʻimi i kahi kiʻī.

Hoʻomaopopo e hoʻokomo i nā meaʻai momona loa i loko o kāu meaʻai. ʻO kēia mau ʻano mea kanu me nā hua ʻai, bran, nā pīni, nā cereals, bran. Kōkua ka momona e wehe i nā kolamu nui mai ke kino. Eia kekahi, ma hope o ia mau meaʻai, e poina ʻoe e pili ana i nā pilikia me nā ʻāpana.

E inu i ʻelua mau wai o ka wai maʻemaʻe i kēlā me kēia lā. Hoʻopili ʻia ka wai i nā hana metabolic āpau o ke kino, a me kona hemahema hiki ke alakaʻi i nā pilikia. Ua poina anei ʻoe e inu i ka wai? E hoʻonohonoho i kahi manawa a kiʻi paha i kahi noi kūikawā - e haʻi iā ʻoe i ka wā e pono ai ʻoe e inu i kahi aniani.

He aha nā meaʻai e pono ai ke kāpae ʻia i ka papaʻai no ka kiʻekiʻe o ka cholesterol?

I kēia manawa ke ʻike i ka meaʻai e hoʻohaʻahaʻa i ka kolamu a me nā mea e pono ai ʻoe e hoʻohui i kāu papaʻai. Akā ʻo nā huahana e pono ke kaawale? E hoʻomanaʻo i nā mea e hoʻokaʻawale ai i ka papaʻai:

• Meaʻai wikiwiki. ʻO nā ʻūniʻa a me ka pizza i piha i nā momona a me nā ʻokoʻa keu - ʻo ia nō ka mea ʻaʻole pono kēia e kōkua i kekahi.
• ʻO ka momona momona a me ka moa. E koho i nā ʻāpana meaʻai - no laila ʻaʻole pono ʻoe e hoʻopōʻino i ke kino.
• ʻO ka momona momona. Pālahalahaʻi - hoʻopau. Akā ʻo kahi meaʻala o ka aila ʻoliva i loko o kahi meaʻaiʻai e loaʻa wale ai ka pōmaikaʻi.
• ʻO nā hupa a me nā mea i kau ʻia ma luna o lākou. ʻO ka maʻamau, i loko o kēlā mau hupa ka momona momona kiʻekiʻe, ʻaʻole ia e pōmaikaʻi i ka poʻe e loaʻa ana nā pilikia me ka kolamu.
• Hoʻolaha, Kāleka a me nā mea ʻē aʻe. ʻO ka maʻamau, ka nui o nā meaʻai i ka nui o nā momona, a he mea momona maikaʻi loa i nā moku koko.
• ʻO nā huahana momona momona, i ka pata. ʻO nā huahana momona me kahi momona momona ma luna o 5% e pono e haʻalele iki.
• Kālā ikaika a me ke kofe. Hoʻopilikia ka hopena o kēia mau huahana i ke ʻano o nā moku.
• Nā mea ʻala ʻawaʻawa. ʻAʻole lawe ka soda inu i ka kino i kekahi mau mea momona a alakaʻi i ka loaʻa ʻana o ka paona.

E like me kāu e ʻike ai, pono ʻia ke kāpae i kēlā mau huahana i ʻole i hāʻawi ʻia e kokoke loa i kekahi. No laila hiki iā ʻoe ke hana maʻalahi i kahi papa hana a ʻono loa kāu mau meaʻai a ʻokoʻa.

ʻO nā hōʻola o nā kānaka no ka hoʻohaʻahaʻa i ka cholesterol

He nui nā poʻe i koho i nā lāʻau lapaʻau kuʻuna a he palekana palekana i nā lāʻau lapaʻau. Eia nō naʻe, hiki ke hōʻino nui ʻia, no ka mea ke kiko maoli i ka nui o nā mea hana i nā papa.

Hoʻomaopopo nā lāʻau lapaʻau i kahi ʻano o nā loiloi - hiki iā lākou ke piʻi a hiki i 10 mau makahiki. Pili nā lāʻau lapaʻau a me nā kauka i ka hopena o ka lāʻau lapaʻau ma nā ʻano hanana o ke kino, mālama i kahi ʻano hoʻokolohua e hōʻike ana i ka kūleʻa me nā lāʻau ʻē aʻe a me nā meaʻai. ʻAʻohe mea nāna i aʻo i nā ʻano kāhuna me kēia ala, a inā ʻaʻole ʻoe e hoʻomaopopo i kahi o nā hōʻailona e kū mai ai.

E noʻonoʻo pono e haʻi i kāu kauka e pili ana i nā hoʻomākaukau lāʻau āpau a me nā ʻano ʻē aʻe āu e hoʻohana ai. I kekahi manawa hiki i kēia ʻike ke hōʻike i ke kauka i nā mea e hiki mai ana iā ʻoe.

Hoʻohana kino

ʻO ke kāʻei ke kī i ka maikaʻi a me ka lōʻihi, akā, ʻoi aku, kōkua koke ia i ka hoʻoponopono ʻana i ke kaulike o ka cholesterol ma ke kino. Akā he aha ke ʻano o ka haʻuki e koho ai? Hoʻokahi nā loea i ko lākou manaʻo - bodybuilding a me nā ukana kaumaha ʻē aʻe ʻaʻole kūpono.

• Akā he nui ka piʻi ʻana. ʻOiaʻiʻo, pono ʻoe e hele i kēlā me kēia lā, ma kahi o 45 mau minuke. No kēlā mau mea e hoʻohalahala me nā hele wāwae maʻamau, ʻo Montic ka hele ʻana i kahi hāmeʻa e waiho nei i kahi mākeke i nā iwi āpau.
• Inā he wai holo wai ʻoe, e kākau inoa no ka loko a hele i laila pinepine pinepine.Nui maikaʻi ka ʻaila no ka hoʻohaʻahaʻa i ka cholesterol, a ma ke ʻano he hopena kūpono i ke kūlana o ka pōkole.
• He mea hoʻokūkū maikaʻi loa kēlā uila no ka poʻe a pau, a he koho maikaʻi no ka halihali lehulehu. E lilo ʻoe i mea maikaʻi aʻe, koke koke i kou helehelena a mālama i ka nui ma luna o ka halihali - hoʻokahi pū kekahi!
• Inā loaʻa iā ʻoe ke pāʻani i ka pôpeku, basketball a volleyball paha - mai hōʻole ʻoe iā ʻoe iho i kēia leʻaleʻa. Kōkua kēia mau hāmeʻa e hoʻomaʻamaʻa i kou puʻuwai a hoʻohaʻahaʻa i ka cholesterol.

ʻO nā mea i nā meaʻai i haʻahaʻa ka kolamu

"ʻĀnō mua loa, a laila ua mākaukau" - wahi a ka ʻōlelo ʻōlelo. Ke kaha o ka ʻikepili e pili ana i ka meaʻai e hoʻonui ai i nā kolamu kino a he mea haʻahaʻa ka mea e kōkua i ka hana ʻana i ka ʻai me ka pono olakino olakino He aha e ʻai ai e hoʻohaʻahaʻa i nā lipids koko?

E hoʻomaka me, e hoʻomaopopo kākou mea ʻona o nā huahanaaia ka hopena maikaʻi i nā pili koko. A ma hope o kēlā manawa e hele mākou i ka papa inoa kikoʻī.

Polyphenols

Aia kēia mau mea kemana i nā huahana o ka mea kanu kanu a hoʻoulu i ka hana o ka "maikaʻi" kolamu - kiʻekiʻe lipoproteins kiʻekiʻe.

ʻO nā meaʻai like ʻole e like me ka pomegerane, nā hua kanu, nā ʻulaʻula, ka waina, a me ka pā. ʻO kēia mau huahana aia ka polyphenols haʻahaʻa haʻahaʻa koko. ʻO kaʻoiaʻiʻo, pono lākou e hoʻopau liʻiliʻi, ʻoi aku ka waina, no ka mea, he mea inu ʻona, ʻoiai nā mea pono e pono ai.

Nā huaora PP, K2, P, ka pūʻulu B, pālala, magnesium

ʻIke ʻia nā huaora B me nā keʻokeʻo keʻokeʻo a ʻeleʻele me ka hoʻohui o ka bran, ka pī, ka oat a me nā buckwheat. Mālama kēia hui i nā hōʻiliʻili nui i nā hōʻiliʻili o nā momona i loko o ka puʻuwai, e kōkua i ka hoʻokuʻu i ka ikehu mai ka meaʻai, a hoʻoponopono i ka hana lipid metabolism.

ʻO ka momona PP, a i ʻole momona nikotinic, ua loaʻa i nā pineapples, beets, rye berena, ate a me nā ʻiʻo holoholona. Mālama ka Vitamin PP i ka microcirculation, pale i ka thrombosis, hoʻopaʻa i ka lipoproteins haʻahaʻa, a hoʻonui i ka nui o nā lipid kiʻekiʻe kiʻekiʻe.

Mālama ka Vitamin P i ka elasticity o nā kīʻaha koko, e pale i kā lākou palupalu a me ka blockage e nā kīwaha koko. Loaʻa iā ia nā waiwai anti-atherogenic. Nui kēia huaora i nā hua citrus, i ka aronia a me ka lehu ʻulaʻula, i kaʻaila ʻōmaʻomaʻo, kahi lettu a me nā ʻoma.

Waiora K2 ua hoʻoulu ʻia e nā huaʻai maikaʻi ma loko o nā ʻōpū. A nui hoʻi i nā huahana huaʻai e like me ka lettuce, spinach, broccoli, kāpala. ʻIke ʻia kēia vitamina i ka kiwi me ka maiʻa, ʻiʻo a me ka waiū o ka pipi. Hoʻokomo ka Vitamin K2 i nā hana o ka metabolism o ka calcium ma ke kino. Mālama hoʻi i ka ʻoi aʻe o ka v uaua kaʻai ʻana, ka hoʻohana ʻana i nā palaka lipid a me nā ʻoloka puʻuwai.

ʻO ka paʻakai a me nā mania e loaʻa ai nā huaʻai a me nā mea kanu nā haʻahaʻa o ke kolamu o ke koko. Hoʻopili kēia i ka ʻuala, kamato, ka pākala, ka aniani a me ka pāpaʻi, ka maiʻa. Hoʻonui kēia mau minerelin i ka metabolism a me ka hoʻopauʻana i ka cholesterol mai ke kino me ke kōkua o nā aihue bile.

Ma keʻano e pili ana i kahiʻaiʻai kaulike, ʻo nā huahana o luna a pau e hoʻemi i ka kolesterol i ke koko kahe.

TOP 25 mau haʻahaʻa e hoʻohaʻahaʻa a me nā huahana hoʻoikaika vascular

Hiki ke hoʻohui ʻia nā huahana kolester e pono ai i ka papa inoa. He waiwai waiwai ko lākou a pau - lawe lākou i ka koleko "hōʻeha" i ke koko, a i ka manawa like a me nā ʻono maikaʻi loa.

Hiki i kēia hua aila ke hana i nā pā. A i ka ʻō ʻana i ka pulupula ma luna o ka palaoa palaoa kā loaʻa, kahi kīʻaha maikaʻi no ka ʻaina kakahiaka.

Hiki i ka hapalua o kahi avocado i kēlā lā ke hoʻohaʻahaʻa i nā lipids koko. No ka mea aia nā avocados i nā poli monounsaturated, kahi i komo ai i ka hōʻemi ʻana i ka kolesterol cholesterol.

ʻO ka iʻa momona

ʻO ka iʻa momona, ʻoi aku hoʻi o ka salmon, aia nā unsaturated fatty acid i loaʻa nā hopena maikaʻi i ka lipid metabolism.He mea nui kūpono e kālua salmon i ka umu, kāwili ʻia me ka aila ʻoliva. ʻO caviar ka punawai he kumu nui o ka protein, a me nā momona i loko he nui nā kolamu "maikaʻi". Eia kekahi, loaʻa ia kahi hopena antihypertensive.

Ma kahi o 100 grika o nā huaʻai i kēlā me kēia lā kūpono i ka hana o ka puʻuwai a pale i ka holomua o ka maʻi atherosclerotic. Mai ka wā kahiko, hoʻohana ka persimmon iā Kina i ke ʻano o ka hiki ʻana i ke kūlana lipid. Aia ka hua momona nā huaora C, tannins a me nā protein. Hiki ke hoʻopau ʻia nā kime a me ke aniani.

ʻO kēia hua hana mana i nā nui he nui ka polyphenols a me ka pectin, e hoʻemi ana i ke kiʻekiʻe o nā lipoproteins haʻahaʻa haʻahaʻa a hoʻonui i ka metabolism cholesterol. A loaʻa pū kā lākou hopena anti-inflammatory a me nā mea momona kiʻekiʻe, kahi e pono ai no ka hana ʻokiʻoki kiʻekiʻe.

ʻO kekahi o nā kīʻaha maikaʻi loa i hoʻomoʻa ʻia i loko o ka umu me ka ʻaina ʻaʻa a me ka meli. ʻO kēia ʻaina kīʻaha kūpono loa no ka ʻaina awakea māmā. Eia nō hoʻi, hiki ke hoʻohui ʻia i ka ʻōpala kō i loko o nā pā. ʻO kēia huahana ka nui o nā hao.

He waiwai momona kāhea ʻia nā mea momona, kahi hopena bactericidal. Eia nō hoʻi, ʻo kēia huahana kūlohelohe e hoʻoneʻe i ka metabolism a hoʻēmi i nā kiko o nā momona i loko o ke koko, e hoʻomaikaʻi maikaʻi i ka ate. Hoʻomaʻemae nā proteases kūlohelohe a me nā waikawa organik i nā kīʻaha koko a kōkua i ka hoʻoneʻe ʻana i nā toxins mai ke kino.

Nā alemona, nā ʻanuʻu a me nā hua pua

Loaʻa nā niki i nā momona momona o nā lau, nā huaora A, E, PP, nā minima potassium, magnesium a me ka iodine. A heʻoiaʻiʻo, ʻo kaʻai ʻana i ka leʻaleʻa e hoʻohana ai i ka hoʻomaʻemaʻe ʻana i nā ʻōʻī a me ke kino holoʻokoʻa mai nā momona. ʻO ka papa inoa o nā huaʻai maikaʻi e pili ana i nā walnuts a me nā pine pine, nā ʻalemona. He pono eʻai pono aʻai i nā nati ʻula, ʻoiai ʻo ia ke kumu o nā hopena kūlohelohe.

Hoʻomaopopo nā kaiʻai e hoʻopau i nā hua he nui i ka lā e like me ʻoe i loko o kou pala. No ka mea he nui kēia huahana ma nā kaloria.

ʻO Bran a me nā palaʻai a pau

ʻO nā huahana, e like me ka berena bran, hoʻoneʻe i ka kolesterol mai ke kino. ʻO kēia no ka mea hoʻonā i nā mea cereal nā mea kanu mea nui ʻole, nui ka momona o ka momona, tocopherol, niacin, thiamine, vitamin K. ʻO ka hoʻohui ʻana o kēia mau mea e loaʻa ai ka hopena maikaʻi i ka hoʻohaʻahaʻa i ka kolamu i loko o ke koko a hoʻoiho i ka huakaʻi.

Pehea e lawe ai i ka bran e hoʻohaʻahaʻa i ka cholesterol, e haʻi kekahi mau ʻōlelo aʻoaʻo. ʻO ka lālani nui o ka bran i kēlā me kēia lā he 30 gram. Pono e holoi ʻia ka bran wai me ka wai no ko lākou huki ʻana i ka manawa hiki. ʻOi aku ka maikaʻi ma ka pīkī ʻana i ka wai me ka wai hoʻolapalapa a hoʻohui i nā papa o kēlā me kēia lā. ʻO ka bran eʻoi loa ka maikaʻi loa. Kūleʻa lākou i ka hoʻōla ʻana o ka waikaʻi bile, a ma ka manawa like me ka pōʻino o ka cholesterol.

Hoʻopau maikaʻi a nā mea kanu kūloko o ke kaʻaila i ke kolamu, ʻo ia hoʻi:

• Poʻe,
• ʻO Enzyme lysozyme,
• Chlorine, iodine, phosphorus,
• ʻO nā huaora B a me C,
• ʻO nā aila hinu a me glycoside allin.

ʻO ka umauma o ke kāleka e hoʻohaʻahaʻa i ke koko, e hoʻonui i ka metabolic, e hoʻoneʻe ana i ka kolamu nui. He aha kāu e ʻai ai me ka ʻōpala o ke kāleka e hoʻohaʻahaʻa i nā lipids. No ka laʻana, ka lemon a me ke kāleka e hoʻoikaika kūʻē i nā waiwai pono o kekahi, a hoʻohui pū pū kekahi i ka wā i kuke ʻia ka iʻa.

Ka pepa ʻōpala

ʻO ka mea ʻoi loa e hoʻohana i ka ʻulaʻula-ʻulaʻula. Loaʻa i nā pigc lycopene a me ka carotene, me ka phytosterols ma ka nui. Hoʻēmi lākou i ka pae o ka cholesterol "kino". ʻO ka pepa pepa ka mea pū me ka huaora B6, B5, nā minerala magnesium, pālala, kalima, kahi maikaʻi e pili ana i ka lipid metabolism.

ʻO kekahi hiʻohiʻona maikaʻi o ka pepa ʻoi loa kahi haʻahaʻa kaloli haʻahaʻa, ma kahi o 20 kcal. Hiki ke hoʻopau ʻia ka hua momona e like me nā ʻāpana a me kahi hapa o ka pā.

Bean and Beans

Ke loaʻa nei kēia mau mea kanu i ka nui o ka nui o nā mea kanu, nā huaora K, E, PP, nā lemona lau a me ka fiber. Pākuʻi ka nui o ka pīpī, no laila he mea kūpono ia e like me ke ʻano hou o ka meaʻai momona momona e hana ai i ka wai ʻole o ka protein. Hoʻokomo pū ka hoʻoliʻiliʻi me nā huaora i ka hoʻoponopono ʻana i ke kūlana lipid, hoʻomaʻemaʻe i ke kino o nā momona holoholona. Ma kahi o 150 grika o nā lepili i kēlā me kēia lā e pono ai.

Hoʻopili ʻia nā mea ʻala i kēia mau hua i nā hua flax:

• ʻĀpana K, E, A, F,
• Linoleic acid,
• Ka waikawa Oleic
• Hoʻolālā Linolenic
• Selenium, manganese, keleawe.

Hiki ke pīʻī ʻia nā Flaxseeds me nā salads a me nā mea maʻemaʻe, a me ka ʻai wale ʻana i hoʻokahi papa i luna o ka ʻōpū ʻole.

Hōʻike piha ʻia nā mea kupaianaha o kahi pala i ka wā e hoʻopau ana i ka aila hinu. Ma ka home, hiki ke loaʻa ka ʻaila linseed, ʻaʻole naʻe e holo wikiwiki. No ka mea he liʻiliʻi kekahi poʻe i ka paʻahana loea i ka lima, a hoʻoneʻe i ke ʻano manuahi. ʻOi aku ka maikaʻi e koho mai nā aila i loaʻa i ka mākeke.

ʻO ka ʻaila Flaxseed i loaʻa nā hiʻohiʻona anti-atherogenic, platelet aggregation ma ka ʻaoʻao o ke kaila lipid i ka lumen o nā moku e hoʻēmi. Loaʻa ka hopena therapeutic me ka hoʻohana mau pinepine i hoʻokahi papa ʻaila o mua o ka ʻaʻa ma mua o ka ʻai no ka liʻiliʻi o ʻelua mau mahina. Pono e mālama i loko o kahi pahu paʻa, ʻoiai i ka wā e hoʻopili ai me ka lewa, he kiʻi ʻoniʻoni ʻia ma ka ʻaoʻao.

No ka hoʻopili ʻana, ʻaʻole i hāʻawi ʻia ka lauʻa linseed. Ke hoʻomoʻa a hoʻonā ʻia, hoʻōla ʻia nā carcinogenic i loko.

ʻO nā iwi a me nā ʻili i ka pomegerane he pono maikaʻi. ʻO nā mea hoʻolalelima, nā tannins, nā huaora K, P, E, a me 15 mau mea e pono ai i ka amino amino - he wahi liʻiliʻi wale nō o nā māhele pono o ka pomegerane. Hoʻopā ka waikawa o Ellagic i ka hōʻemi o ka kolikole maikaʻi i nā kīʻaha koko. ʻO ka antioxidant Punikalagin e hōʻemi ana i ka hoʻoneʻe o ka cholesterol kino, no laila e hoʻohaʻahaʻa i kona neʻe i loko o ke koko. Hoʻomaʻemae nā hopena maikaʻi o nā ʻania pomegerane i nā moku koko a pale i ka hū koko.

ʻO nā huahana Pomegranate, e like me ka wai o nā wai a me nā jellies, hoʻohaʻahaʻa i ka cholesterol koko a ma ka manawa like ke ʻano ʻono.

Loaʻa nā huaʻai cranberry i ka nui o ka waiora C, iodine, titanium, ka calcium, a me ka polyphenols a me ka pectin. Hoʻonui ka hoʻohana ʻana o nā cranberry i ka elasticity o ka pā vascular a i ka manawa like e kōkua i ka hoʻomaʻemaʻe i ka ʻōpū o loko o nā moku.

Kōkua nā ʻulaʻula i ka hōʻemi o ka cholesterol maikaʻi ʻole. ʻO ka ʻono ʻawaʻawa o nā cranberry ma mua e kanu ʻia me kahi puna o ka meli, a e hoʻolei paha i kahi mau huaʻaina i kaʻaila i loko o kaʻaila.

Hiki iā ʻoe ke hoʻohana i kahi meaʻai e like me ka paukena e hoʻohaʻahaʻa i ka kolesterol maikaʻi ʻole. Loaʻa i nā mea kanu a me ka pulima i nā momona momona, nā huaora T a me K, carotene a me ka pectin. Hoʻopili ʻia ka hōʻiliʻili o nā lipids ma nā paia o nā kīʻaha koko, a me ke kōkua o nā fiber, ua hoʻoneʻe loa nā momona. ʻO nā huaora o ka hui B, ma keʻano B3, ke kōkua i ka hoʻonui ʻana i ka cholesterol maikaʻi.

Kūpono kekahi huahana anu kūpono no ka hana ʻana i nā palahala, nā ʻāpana, a me nā cereals. Hiki iā ʻoe ke ʻai ia mea i loko o ka puka maka a me ke ʻano i loko o nā ʻano humuhula ʻano.

Kāleʻeleʻeleʻele

ʻO kekahi mau mea ʻono meaʻai me ke kolamu kiʻekiʻe ʻaʻole mea e pono. ʻO kahi hiʻohiʻona o kēia ʻeleʻele kaloka.

ʻO ke kaona koko kiʻekiʻe i loko o ka huahana e hāpai i ka hoʻonaninani koko a hoʻopaʻa ʻia i ka hoʻohemo ʻana o ka cholesterol ma nā paia vascular. ʻAʻole loaʻa nā kolala pōʻeleʻele maoli ma luna o 75% i ka kolamu ma ka manawa āpau, ʻoiai ʻaʻole hoʻohana ʻia nā momona holoholona no kona hoʻomākaukau. ʻO nā huahana e loaʻa i ka koko, me ka hoʻohana ʻana i ke kinona, e kōkua maikaʻi aku i ke kolamu, ʻoiai ʻaʻole e pili ana i ke kiʻi.

Hiki i nā meaʻai e kōkua ana i ka hoʻēmi ʻana i ke kolamu o ke koko e mālama i ka maʻi ʻokoʻa a pale i ka kū ʻana o ka hyperlipidemia. ʻO ka mea maikaʻi o nā huahana meaʻai maʻamau a me nā hiki ke loaʻa i nā mea hōʻola. ʻO ka mea nui loa, ʻaʻohe pono o ke kauka a ke kauka e kūʻai i nā "lāʻau lapaʻau maikaʻi". ʻO ka mea nui ʻo ia ka ʻike ʻana i ke ana.E ola kino!