Nā iʻa a me ka cholesterol

ʻO ka ʻai ko ke koʻikoʻi i mea nui, a pono ka iʻa i ka wā eʻai ai, no laila e ʻike ʻoe ʻo wai ka iʻa e maikaʻi ai no ke kolamu kiʻekiʻe.

ʻO ke kolamu o kahi momona ka mea i loko o ke kino. I loko o nā kānaka, ua hua ʻia kēia mau lipid ma ka ate ai kekahi o nā mea nui no ka hana maʻamau o ke kino. I kahi kanaka olakino, hiki ke piʻi ka pae o ke kolamu o ke koko mai ka 3.6 mol / L a i 5 mmol / L. Inā nui nā ʻōkuhi i ka paepae i ʻae ʻia, a laila hiki ke hoʻomohala ʻia ka maʻi atherosclerotic maʻi.

ʻO Atherosclerosis kahi aʻokiʻoki a me ka hoʻokuʻu ʻana o nā kīhaka, ʻo kēia maʻi i manaʻo ʻia ʻo ke ala mua loa i ka infoction myocardial a me ka pohō. No laila, he mea nui loa ia e nānā i ke kiʻekiʻe o ka kolamu ma ke koko. Me ke kolamu kiʻekiʻe, hoʻomaikaʻi mua nā kauka i ka loiloi a, inā pono, hoʻololi i ka ʻai. He mea pono ʻole ia (a i ʻole ʻokoʻa ʻole) no nā poʻe me ka atherosclerosis e ʻai i nā meaʻai i loaʻa i nā momona o nā holoholona, ​​a ʻo ka mea nui ka meaʻai ka ʻai me ka unsaturated omega-3, 6, a me 9 mau momona momona. ʻO ko lākou kumu waiwai nui loa ka iʻa.

ʻO ka mea maikaʻi i nā iʻa a a pehea ka nui o ka kolamu i loko

Hiki iā mākou ke haʻi i kēlā me kēia iʻa i kūpono, no ka mea, he kumuwaiwai o nā mea maʻamau, nā kiko a me nā protein. Manaʻo nā mea maʻi me ka atherosclerosis e hoʻohana i kēia huahana i ka nānā ʻana i nā ʻano o kāna hoʻomākaukau. Ua manaʻoʻiʻo ia ka mea pono e like me nā mea iʻa o ke kai lawaiʻa, akā he wai wai ka nui, he nui ka poʻe momona nei, he nui nō hoʻi nā mea kanu.

1. Pākuʻala - A, E, B12 - ʻo kēia mau ʻāpana pono e pono ai nā mea ola. Hoʻohana nā huaʻohana phosphorus, iodine, hao, magnesium, potasiuma, zinc a me nā mea ʻē aʻe a hopena maikaʻi i nā kaʻina metabola i loko o ke kino a pololei i ka ʻōnaehana kaila.
2. ʻO ka Protein kahi kumu no ka hana hale no nā sela kino.
3. ʻO Omega-3, omega-6 nā momona momona momona e hiki ai ke hoʻomaʻemaʻe i ke ʻōnaehana vascular o nā pahu momona i waiho ʻia ma nā paia o nā kīʻaha koko, a me ka haʻahaʻa ka cholesterol.

Loaʻa i ka iʻa ka kolamu, ka nui o ia mea e hilinaʻi nei i kona momona momona. Aia nā haʻahaʻa momona (2% momona), me kahi momona momona (mai ka 2% a 8%). I nā momona momona, mai 8% a i ʻole.

ʻO ka paradoxically, he mea maikaʻi loa ka ʻaila o ka iʻa no ka hoʻohaʻahaʻa i ka kolamu ma ke koko, i kēia manawa ua hoʻokuʻu ʻia i ke ʻano o nā kapeta, e maʻalahi loa ka lawe. ʻO ka hoʻohana pinepineʻana ma hope o 2 mau wiki e hōʻemi ana i ka cholesterol ma ka 5-10%. ʻO kēia mau mea kanu olakino he kūpono loa no ka poʻe makemake ʻole e ʻai i ka iʻa.

He waiwai e hoʻohana ai i ka iʻa

ʻOi ka iʻa a pau. Ua kamaʻāina kēia ʻano i kēia mau wā mai ko mākou wā kamaliʻi. ʻO ka hale maʻamau a me nā mea waiwai momona e hana ai i nā kīʻaha iʻa ʻaʻole wale i ka momona, akā maikaʻi pū no ke kino. ʻO ka iʻa maikaʻi loa, ko ka lawaiʻa kai, akā ʻo ka poʻe noho o nā wai wai wai he nui nā huaʻōmaʻa amino a me nā mea i loaʻa i nā mea waiwai o lākou, ʻoiai e pili ana i nā ʻano haʻahaʻa o ka momona.

ʻO nā mea waiwai pono e loaʻa i loko o ka iʻa e komo:

No laila, ʻo ka iʻa kahi huahana maikaʻi a koʻikoʻi no kekahi meaʻai. Hoʻowalewale ʻia mai ia mea me ke ʻano piha o ka protein digestible piha loa, e hoʻoponopono i ka hana o ka lolo thyroid a me nā kino ʻē aʻe o ka ʻimi ʻana, e hoʻopili maikaʻi i ka pūnao, hoʻomaikaʻi ʻana i ka naʻau, hoʻomanaʻo a me ka hiamoe. I nā mea maʻi me ka kolamu kiʻekiʻe, hiki i nā kīʻaha iʻa ke hōʻemi i ka "hōʻeha" me ka hoʻowalewale o ka lipher i nā lipids i ke koko a hōʻemi i ka hopena o ka hoʻopiʻi o ka maʻi cardiovascular a me cerebrovascular o ka atherosclerosis.

Ehia ka nui o ka cholesterol ma iʻa?

ʻOkoʻa ka iʻa. Inā ʻoe e hoʻoholo i ke ʻano kemika o ka fillet o nā ʻano punahele kaulana loa, hiki ʻoe i ke kiʻi i lalo nei.

• wai - 51-85%,
• protein -14-22%,
• nā momona - 0.2-33%,
• nā minuke a me nā mea e hoʻoulu ai - 1.5-6%.

ʻO ka mahalo, he ʻokoʻa kā ka momona o nā wai wai a me nā kai o ke kai: inā he hana like ʻole ka mea ma mua me ka hua manu, ʻo kēia ka mea o kahi ʻano biochemical kaʻina o lipids.

ʻAno ʻokoʻa paha ka pae kolesterol ma ka iʻa. ʻO ka mea pōʻino, ʻaʻohe ʻano like ʻole me ka ʻole o kekahi: ʻo kekahi iʻa ka loaʻa o kekahi mahele o nā momona holoholona, ​​kahi mea nui ka kolamu.

E like me ka ʻike ʻana mai ka papaʻaina, ʻokoʻa ka kolamu o nā ʻano iʻa like ʻole ma kahi ākea. ʻO ka nui o ka cholesterol e pono ai e ʻai ʻia e kekahi me ka atherosclerosis, ʻaʻole pono e oi aku i ka 250-300 mg / lā.

ʻO kēlā mau iʻa maikaʻi no nā poʻe me ka cholesterol kiʻekiʻe?

ʻO ka mahalo, ʻoiai ka haʻahaʻa o ka kolesterol kiʻekiʻe, ʻo ka hapa nui o nā ʻano iʻa e hiki ai ke hoʻopau ʻia e nā poʻe maʻi e nānā ana no ka atherosclerosis a me nā maʻi vascular. Aia nā mea a pau i nā momona momona pono: hiki iā lākou ke hōʻemi i ka pae o ka testosterone endogenous i hoʻohālikelike ʻia i ka ate a hoʻomaʻamaʻa i ka metabolism momona ma ka laulā.

ʻO ka hoʻohalike e like me ke kani, ʻo ka iʻa ʻoi loa ka hoʻohana ʻia no ka poʻe me ka cholesterol kiʻekiʻe nā ʻano momona salmon (salmon, salmon, chum salmon). I kēia mau lā, hiki ke kūʻai ʻia ke kumulāʻau a me nā ʻeke me nā ʻaina palupalu i nā hale kūʻai a pau, a ʻo nā kīʻaha i hana ʻia mai i nā iʻa ʻulaʻula wale nō ke ola ʻana, akā maikaʻi loa nō hoʻi. Manaʻo ʻia e kūʻai i nā iʻa mai ka poʻe mea kūʻai aku i hilinaʻi ʻia: ʻaʻole nā ​​lapuwale a pau e hele mai ana i nā pale o nā papahele kālepa i loaʻa i ka ʻōmaka mua. ʻO ka pōmaikaʻi nui no ke kino he chimon salmon a ʻole paha nā salmon. Hoʻonohonoho ka 100 kalona i ka ʻiʻo salmon a kau i kahi lā i kēlā me kēia lā no ka omega-3, ʻo ia hoʻi ke hoʻoikaika nei i ka pli kolesterol.

Hoʻohui i nā ʻano o nā iʻa ʻulaʻula, nā alakaʻi i ka i kahi o ka unsaturated GIC ka tuna, trout, halibut, herring, sardinella a me sardine. He mea kūpono loa ka hoʻohana ʻana iā lākou i loko o ka loiloi a i kālua ʻia ai, akā ma ka ʻano o ka meaʻai kēkē, hiki i kēia mau ʻano ke hoʻohaʻahaʻa i ka kololo a kōkua i ka loaʻa o ke olakino.

A ʻo nā ʻano iʻa ʻoi loa ka maikaʻi loa, maikaʻi no ka atherosclerosis ʻo ia ka moʻomeheu ʻike mua i nā mea a pau. He mea wale ʻole ia e hoʻohana i ka hoʻoʻau ʻia paʻakai no nā kumu “therapeutic” me ka kiʻekiʻe kolamu: ʻoi aku ka maikaʻi inā he hou a ʻōlehu paha. E ke ala, e lilo ka mea kuʻuna i mea ʻono loa inā e kālua ʻoe me ka pīpī o ka lemon a me nā mea kanu.

Pono nā ʻano iʻa ʻona liʻiliʻi e mālama pono. ʻO ka Cod, halibut a pollock paha kahi kīʻaha momona haʻahaʻa a ʻae ʻia no nā poʻe maʻi me ka atherosclerosis. Hiki iā lākou ke hoʻohaʻahaʻa i ka cholesterol koko.

E like me nā ʻōlelo a nā kauka, no ka poʻe maʻi me ka kiʻekiʻe kolamu, ua lawa ia e hoʻohui i ka 150-200 g o ka iʻa 2-3 mau manawa i ka hebedoma i kā lākou ʻai.

ʻO ka iʻa Atherosclerosis

I mea e ola kino ai ka iʻa, pono e kuke maikaʻi. He mea pono ʻole e ʻai i ka iʻa me ka cholesterol kiʻekiʻe:

• Kāleʻa i loko o ka pata a i ka aila ʻaila paha. Ua hoʻopau ʻo Frying i ka hapa nui o nā mea kanu i ka huahana,
• lawa ka wela ʻana. Hiki i nā iʻa ke kumu o nā nui parasites i ʻike ʻole ʻia e ka maka kanaka. No laila, ʻaʻole i kauoha ʻia e ʻai i nā iʻa maka (no ka laʻana, i ka sushi, ʻōwili) o ka mea i ʻike ʻole ʻia,
• paʻakai - ka nui o ka paʻakai e hiki ai i ka hoʻomoʻowai i ka wai a me ka hoʻonui ʻana i ke kahe o ke koko. E hoʻonui ia i ka ukana ma ka puʻuwai,
• palaualelo, no ka mea, ʻaʻole i loko o ka paʻakai keu wale nō, akā, ʻo nā ʻenekinete. ʻO ka iʻa ʻoki ʻia ua ʻike ʻia ʻaʻole e hōʻemi ʻia ma mua o ka iʻa wela.

ʻO nā ʻano o ka iʻa o ka lawaiʻa, kahi e waiho ai ka nui o nā waiwai e pono ai, ka mea kuke, kaʻaila, ka palaoa. ʻO ka ʻono o ka pāpaʻa ma kēia hihia ke hilinaʻi nei i ke koho pololei o ka iʻa. E hāhai i kēia mau kulekele:

• ʻOi aku ka maikaʻi e koho i kahi iʻa liʻiliʻi. ʻOi aku ka nui o nā ʻōlapa nui a he nui nā mea ʻeha.
• ʻAno ʻaʻano ka ʻala o nā iʻa hou. Inā ʻaina ke kino a ʻoluʻolu paha ke kalai, no laila he mea palalela.
• ʻO kahi hōʻailona hou o ka ʻōmaʻomaʻo ka elasticity o ka pulp. E hōʻole i ke kūʻai inā ma hope o ka pume ʻana me kou manamana lima i ke ala o ke kalana he mau manawa.
• Hiki i ke kala o ka pulima: ʻokoʻa mai ke kala hina i kahi ʻulaʻula saturated.

Mālama nā kānāwai no ka iʻa e waiho iā ʻoe no nā lā 2-3 i loko o ka friji a i ʻole ka manuahi no kekahi mau mahina i ka pahu manuahi.

Salemona Steamed

E hoʻomākaukau i ka ipu āu e pono ai:

• kaona salmon (ma kahi o 0.5 kg),
• lemon - 1,
• wai momona 15% (ʻaʻohe aʻe ʻaʻa) - e hōʻono,
• ka hui ʻana o nā mea kanu Italia (basil, organo) - e hoʻāʻo ai,
• ka paʻakai, ka pepa - e hoʻāʻo ai.

Māmama ka salmon, holoi i ka wai kahe, maloʻo me ka lole maʻemaʻe. Pihi me ka paʻakai, ka pepa a me nā mea kanu, ninini ma luna o ka hapalua o ka wai lemon a waiho i ka marinate no 30-40 mau minuke. E waiho i ka steak i loko o kahi kīʻaha o kahi pālua o ka pahu a (a i ʻole ka mea multicookers me ka hana o ka "steaming"), kāhea a me kaʻaila kuleka. E kau i kahi ipu iʻa ma luna o kahi pā o ka wai e hoʻolapalapa ana, kaʻaila no 40-60 mau minuke. Ua mākaukau kahi pā meaʻai maikaʻi.

Hoʻokomo ʻia ʻo ʻOven

Hoʻohana ʻia ka lehulehu i ka ʻai ʻana i ka pua ʻai paʻakai. Akā e lilo ia i mea maikaʻi aku e kālua i kēia wai paʻakai: e hoʻopaʻa ia i ka nui o nā pono kūpono e hōʻino ʻole ʻia ka paʻakai i ka naʻau a me nā kīʻaha koko. Eia kekahi, ʻo ka huluhulu i kālua ʻia ka mea ʻono loa.

• hiʻona hou - 3 pcs.,
• lemon - 1,
• aila ʻaila - e hoʻomoʻa i ke ʻano,
• ka paʻakai, ka ʻōpala, ke kau ʻana - e hoʻāʻo.

Hoʻopili i ka pipi kuana no ka hoʻomoʻa, hoʻomaʻemaʻe i nā ʻili a holoi i ka humu ma lalo o ka wai kahe. Hiki ke waiho ʻia ka poʻo a me ka huelo, akā hiki ke ʻoki ʻia. Hoʻomoʻa i ka pua ʻaila me ka paʻakai a me ka pepa, nā hana koho me ka coriander lepo, ka paprika, ka turmeric, nā lau maloʻo a me ka thyme. E kau i ka iʻa ma ka papa palaoa, kālai ʻia me ka aila ʻaila a kāpīpī ʻia me ka wai lemon.

E kau i ka papa ʻaina i loko o ka umu a hoʻomo ʻia i ka pipi nā 30-40 mau minuke i ka mahana o 200 degere. E kūwili ʻia i kahi iʻa a momona i ʻono me kahi ʻā lau kālua. Mālama i ke kāhea ʻia me nā ʻāpana lemon. ʻO kahi pālala lau ʻai ʻele a i ʻole ʻāpala paha ua kūpono no ka ʻohi ʻia.

He huaʻōlelo e pili ana i ka ʻaila iʻa

Kahi mau makahiki i hala aku nei, ʻo ka ʻaila ika paha paha kekahi o nā mea hoʻomanaʻo maikaʻi loa o ke wā kamaliʻi. Hoʻomaka ka lā o nā kula kula Soviet me kahi pūpū waiwai i wahi ʻono maikaʻi a me kahi mea ʻono maikaʻi loa.

I kēia mau lā, kūʻai ʻia kēia meaʻai meaʻai i ke ʻano o nā kapiki liʻiliʻi, he mea maʻalahi loa ia e lawe. No laila, ʻo ka hoʻopuka no ka poʻe makemake ʻole i ka iʻa, e hana mau i ka aʻa oʻa iʻa - kahi kumu paʻa o nā momona momona o polyunsaturated.

ʻO ka hoʻohana ʻana i kēlā me kēia lā i ʻelua mau pūpule i ka lāʻau i loko o nā lā 14 mua e kōkua i ka hōʻemi o ka cholesterol ma o 5-10% mai ka kumu. Eia kekahi, hoʻomaʻemaʻe maoli ka lāʻau lapaʻau "nā ipu mai loko, e hoʻihoʻi i ke kahe koko ʻole a hiki iā ʻoe ke hoʻemi iki i ke koko. Hoʻomaopopo nā kauka i ka lawe ʻana i ka aila ʻaʻa i nā kānaka āpau ma mua o 50 i mea e pale aku ai i ka hopena o ka atherosclerosis a me kāna mau pōʻino weliweli - hōʻeha ka naʻau a me ka ʻeha.

No laila, he maikaʻi loa ka iʻa no ka poʻe me ka kolamu kiʻekiʻe. Ke hoʻokaʻawale ʻana i kāu papaʻaina me nā iʻa iʻa, hiki iā ʻoe ke hoʻihoʻi i nā hoʻokolohua maʻamau, hōʻolo i nā pilikia olakino a hoʻonui i ke ola.

ʻAi ʻai i ka iʻa me ka cholesterol kiʻekiʻe

Me ka kolamu nui, hiki iā ʻoe ke ʻai i ka iʻa, no ka mea he nui o nā ʻāpana e hiki ke hoʻokū i nā pae lipid. Kaulana:

• ʻO nā kākela. ʻO nā paʻakai i nā huahana o nā iʻa kekahi o ka maʻalahi o ka digestible. Eia kekahi, i nā hua nui o ka manawa ʻaʻole lākou e haʻahaʻa i nā huahana iʻa. Me ka mea kai, e loaʻa ke kino i nā waikawa amino he nui, me nā mea pono.
• ʻO nā ʻalemona A a me E, Group B. ^ E Ha yM. Hāʻawi kēia mau vitamina i ka metabolism maʻamau, hōʻike i nā hopena anti-atherosclerotic (ʻoi aku ka nui o ka vitamin E ma muli o ka hopena antioxidant) a hoʻohaʻahaʻa paha i ka cholesterol.
• Lawe a me kā lākou pilina. ʻO ka Phosphorus, keleawe, ferrum, potassium, calcium, fluorine, magnesium, zinc - a ʻaʻole kēia wale nā ​​papa āpau i hiki iā mākou ke hui pū me nā huahana iʻa. Hoʻokahi kēlā me kēia mau mea i nā haneli a me ʻumi mau hopena i loko o nā ʻili a me nā hui. Magnesium a me pākūkū koʻikoʻi no ka hana pono o ka naʻau. ʻO ka hiki o nā iʻa i ka meaʻai i hoʻokahi manawa ma ka hebedoma e hiki ke hōʻemi i ka nui o ka hoʻouka ʻana i nā myocardial infarction ma ka maʻi maʻi ma kahi o 20%.
• Aila ʻaila. Aia i kona ʻano nā kūmole momona - Omega-3 a me 6, he mau hopena antiatherogenic. Kūkulu ʻia kēia mau mea ma o nā moku koko a hoʻomaʻemaʻe iā i ka endothelium vascular mai nā lipid deposits a me nā kolamu poli.

ʻO ke ʻano o ka iʻa e ʻoi aku ai e ʻai me ke kolamu kiʻekiʻe?

ʻO nā ʻano hoʻohana a maikaʻi maikaʻi

ʻO ka mea maikaʻi a palekana i ka iʻa no ka kolamu - salmon. ^ E Ha yM. ʻO lākou ka mea kūpono loa i ka hakakā me nā lipid metabolism disorder. He waiwai lākou i nā momona momona o omega-3, nā mea e hoʻoulu ai i ka hoʻemi ʻana o ka cholesterol maikaʻi ʻole i ke kino.. Ma ka hoʻohui ʻia o ka salmon, nā meaʻai like ʻole e like me ka ʻōlelo kai, ka nūpepa, ka mackerel, akā pololei ʻo ka kuke ʻia e like me kekahi ʻano kuʻi, e kūpono. ʻO ka herring paʻakai, kahi mākou i ʻike nui ai, ʻaʻohe o nā pono o nā mea kanu.

Mau huaʻōlelo Salmon

ʻO nā ʻano ʻulaʻula like ʻole o ka iʻa ka nui o nā momona momona, ke ʻano, ka Omega-3, i ʻōlelo ʻia ka hopena anti-atherosclerotic - ke kīhū nei lākou i ka luku ʻana i nā pā pli atherosclerotic i nā pā o vascular. No laila, hiki iā lākou ke hāliʻi i nā maʻi me ka cholesterol kiʻekiʻe. 100 g nā loko iʻa piha o kēia mau ʻano moana e loaʻa i ka pono o kēlā me kēia lā o Omega -3 no nā kānaka.

Fakaʻa ʻia no ka hoʻohana ʻana ʻO ka huaʻōlelo salmon kēia:

Nā iʻa

Wahi a ka saturation o FA (nā momona momona), microelements a me macroelements, nā ʻano wai e haʻahaʻa loa i ke kai. ^ E Ha yM. ʻO ka hui pū ʻana o nā hāmole o nā ʻano wai hoʻonaninani - nā ʻāpana a me nā ʻōnaehana kūlike e like me ka poʻe me nā manu, ʻoiai i nā ʻano moana ke kū hoʻokahi ka hoʻonohonoho ʻana o biochemical o lipids. No laila, ʻo ka iʻa lau me ka kolamu kiʻekiʻe ua aeakā naʻe, pili kaila ʻAʻole pono ke hāpai i ka hopena therapeutic.

Lā ʻia, maloʻo a maloʻo ka iʻa

ʻO kēia mau ʻano iʻa me ka cholesterol kiʻekiʻe aole i kauohaia e hoʻohana. ʻO nā iʻa ʻoki he nui nā mea kanu carcinogenic - ʻokoʻa hoʻi me ka mea ʻaʻole lākou i kōkua i ka hoʻohaʻahaʻa ʻana i ka kolikoli kino, hiki iā lākou ke lilo i mea pilikia no ka hoʻomohala ʻana i ka oncology - ua kōkua lākou i ka hoʻokumu ʻana i nā cell atypical.

I ka iʻa maloʻo a maloʻo, nui ka paʻakai, ka mea e hoʻopili ai i ka metabolika wai-paʻakai o ke kino, hiki ke hoʻonāukiuki i ka nui o ka bcc (ka nui o ke koko lele. ʻO kā lākou hōʻiliʻili i ke kino e lilo i kumu no ka holomua o ka hypertension arterial.

Pehea e kuke ai i ka iʻa

No ka hoʻomākaukau kūpono o ka meaʻai, ʻaʻole ka lawa nā ʻike maloʻo e pili ana i ka iʻa no ka imbalance lipid. Pono ʻoe e ʻike pehea e kuke pololei ai. A ʻo e nā ʻano lako kuke kūpono loa. hoʻomoʻa, hoʻomoʻi a hoʻomoʻi ʻia. ^ E Ha yM. E hahai i kēia mau ʻōlelo aʻoaʻo:

• E koho pono i ka iʻa iʻa hou - i hōʻike ʻia e ke ʻano ʻono ʻono. ʻAʻole pono ia hoʻokae ʻole a makemake ʻole paha - ma kēia mana, ʻo ka iʻa, ʻoi aku ka nui, ua loaʻa iā ia kahi pāla pīhoihoi a kūpono ʻole no ka make.
• ʻO kekahi laʻana koʻikoʻi no nā iʻa hou he elast loin. Ma hope o ka pēpē ʻana, hoʻihoʻi koke ka pulp i kona ʻano, ʻaʻole waiho i kahi ʻāpana o kahi manamana lima.
• Hāʻawi i ka makemake i nā iʻa ʻāpana a nui ʻole paha. ʻOi aku ka nui o nā mea nui a me nā mea like ʻole.
• Hiki i ka peni ke kala ʻokoʻa ma muli o ka ʻano like - mai kahi hāpau hina a ʻulaʻula.

Hiki iā ia ke mālama i nā iʻa hou i loko o ka friji i ʻelua a ʻekolu mau lā, a ʻole e hoʻokū iaʻu i loko o ka pahu manuahi a hiki i kekahi mau mahina.Ke kuke ʻia, pono mau ia e hoʻokō pono i ka hoʻāʻo ʻana, no ka mea aia nā maʻi parasit i nā hua iʻa i ʻike ʻole ʻia e ka ʻike kanaka ʻana - ʻo ka wai kai ke kumu (kekahi o ka nui) o nā helminths pōʻino.

ʻAʻole kūpono ke mālama pono i nā pā palaoa, ʻoiai ʻo kēia ʻano hoʻomākaukau e hoʻopau ai i ka nui o nā huaora olakino a me nā mea ʻala i ka wai kai. ʻO kēia ka maikaʻi o nā kīʻī kuke, kālua ʻia a me nā koʻi i ka maka. ʻO kahi aʻe aʻe kahi mea ʻona o ka iʻa o ka iʻa no ka lāʻau lapaʻau lāʻau hypocholesterol.

Salemona Steamed

No kēia kīʻaha, pono mākou i ka piha salmon (steak, ma kahi o 500 mauʻa), hoʻokahi lemon, e hōʻono - ka momona momona aʻa, paʻakai, ʻōpala, kahi hui o nā mea kanu. Pono e holoi ʻia ka steake i kahi ʻāpana maʻamau. A laila e hoʻolilo i nā ʻaoʻao ʻelua a pau i nā kau i hoʻomākaukau ʻia - paʻakai, kāwili, etc., e hoʻoheʻe i ka wai wai o ka lemon ma luna a waiho ʻia no ka makana no ka hapalua hola. I ka pau ʻana o ka wā koho, e līwī i ke kāmeka me ka waiū a kau i ka pahu no ke kai 50-60 mau minuke. Hana ʻia!

Hoʻokomo ʻia ʻo ʻOven

ʻOiai ka mea o ka hapanui o mākou e hui pū nei i kēia ʻano ʻokoʻa me ka hoʻoo paʻakai ʻana, aia kekahi ala ʻē aʻe e hoʻohana ai. Ma keʻano kūikawā, e lilo ka mea nui e kālua ai. Me kēia mau mea e pono ai mākou: ʻo ka pipi aila hou aʻe - ʻokiʻoki 3-4, e like me kona nui a me nā ʻāpana, hoʻokahi lemona, ʻaila aila a me nā mea ʻala e hoʻāʻo ai (paʻakai, pepa, me nā mea aʻe). E hoʻomaʻemaʻe mākou i ka ʻiʻo o ke kupapaʻu no ka palaoa, holoi ʻia me ka wai anuanu, hiki ke ʻoki ʻia ke poʻo a me ka huʻu. E kāwele ʻia i ka pua ʻaina me nā kuke ʻono. Hoʻalahalaha mākou ia ma kahi papa, kahi mākou e hoʻoneʻe ma mua o ka aila, a ninini i ka wai lemon ma luna. Eia, kau i kēia a pau i ka umu a kālua no ka hapalua hola i kahi mahana o 180 deg. ʻO nā pōʻai Lemon he nui a puni ka ʻaoʻao.

I waena o nā mea ʻē aʻe, makemake wau e haʻi i kekahi mau huaʻōlelo e pili ana i ka ʻai ʻana i ka aʻa iʻa me nā pilikia me ka cholesterol. ʻO ka aila ʻaila ka mea e hoʻohana ai i ka biologically ikaika; loaʻa iā ia no ke kūʻai aku ma nā ʻano capsule. Aia lākou he nui o nā pūhui a me nā mea i pono a e pono ai no ke kino, ma ke ʻano, he nui o nā FA unsaturated (Omega-3.6). Inā ʻoe e lawe i ʻelua mau ʻāpana ʻaʻa o ka iʻa i kēlā me kēia lā, e hoʻemi ʻia ka pae nui o ka LDL a me ka cholesterol me ka 5-10% mai ka kumu. ʻO kēia huahana e hoʻomaʻemaʻe "i nā paia vascular, hoʻomau i ke kahe o ke koko a kōkua i ke kahe koko. ʻO nā mea loea, ʻoi aku ka maikaʻi o ka inu ʻana i ka aila ʻai i nā kānaka kahiko (ʻoi aku ma mua o ka 50), no ka pale ʻana i ka atherosclerosis a me nā hōʻike ona pathological i loko o ka puʻuwai a me nā kīʻaha koko.

E like me kāu e ʻike ai, ʻo ka iʻa kahi kūpono kūpono a pono hoʻi no ka poʻe maʻi me ka kolamu kiʻekiʻe. He waiwai i nā macro- a me nā microelements, nā protein i kālai maikaʻi ʻia, nā momona momona.

Ma ka hoʻohui i ka iʻa moana i kāu papaʻaina, ʻaʻole hiki iā ʻoe ke lawelawe maikaʻi iā ʻoe iho i ka momona, akā e hoʻomaikaʻi pū i kou olakino, hoʻihoʻi i kāu pae kolesterol i ka maʻamau a hoʻonui i kou manaʻolana. Hāʻawi i ka makemake nā ʻano like ʻole: salmon, herring, salmon, mackerel, tuna, sardine a me ke kai ʻana o ka moana. E hoʻohana i ka palaoa a ʻala ʻia. ʻOhi ʻia, i maloʻo a maloʻo paha ka poʻe i hoʻoneʻe ʻia. A ʻoiaʻiʻo, e ʻike i ke ana.

Hoʻokumu ʻia nā ʻano iʻa me ka lapalapa o ke kolamu ma ke koko

I mea e hoʻomaʻamaʻa ai i ka cholesterol, pono ʻoe e pili i kahi meaʻai kūikawā, pono e komo i ka iʻa. Me nā huaʻai, nā lau ʻai, nā huaʻai, pono ke ʻai ʻia 100 g (ʻoi loa ka moana) iʻa 2 mau manawa i ka hebedoma. Hiki iā ia ke hoʻololi i ka ʻai a nā huahana kūpono kūpono.

He mea nui ia e pono nā iʻa me ka cholesterol kiʻekiʻe ke kiʻekiʻe o ka momona, no ka mea ua nui kā lākou huehue. Ke hele pinepine nei i ke kino, hāʻawi lākou i ka hana o ke kolamu o ka "maikaʻi" i loko o ka ate a hoʻomaʻemaʻe i nā moku koko.

ʻO ka iʻa momona ka salmon, tuna, herring, cod, trout, halibut, sardine, salmon, flounder a me nā mea'ē aʻe. Ma kēlā me kēia hale mālama hale o nā waiwai kūpono. No ka laʻana, ua momona ka herring i nā protein, nā huaora B12, B6, D, phosphorus, zinc a me nā momona momona. E maʻalahi ke maʻalahi o Herring ma nā hale kūʻai, no ka mea i loaʻa i ka pālahalaha ʻoihana. Ma muli o ka saturation me nā momona, hoʻopau koke ia, a no laila, kūʻai ʻia i nā hua pickled, i ʻoa ʻia a me ka paʻakai. Akā ʻo ka poʻe me ka atherosclerosis pono e ʻai i ka pipi iʻa ʻia me ka ʻole e hoʻohui i ka momona i nā kīʻaha.

ʻO kekahi ʻano iʻa maikaʻi e loaʻa ana i ka mackerel. Loaʻa pū kekahi me ka Omega-3 acid, selenium, he nui o ka huaora B12, ka vitamina D, ka magnesium, ka pūpū a me nā niacin. Kēia ʻia, i kēlā me kēia manawa, ʻano like ʻole ke kaona ʻana o ka momona, i ke kauwela ʻo ia ka liʻiliʻi, a i ka hoʻoilo ka ʻoi aku. Kuhi pinepine ʻia ʻo Mackerel i ka ulaula, ʻoi aku ka maikaʻi o ka ʻai ʻana ia hou.

I waena o nā ʻano mea moana, cod, a i ʻole ʻehā a me nā caviar, nā mea waiwai i nā mea e pono ai. Hiki i ka poʻe me ka atherosclerosis ke kīloi paʻakai kaila, akā ulaula ua contraindicated ma muli o ke hiki ke hoʻoikaika i ke koko.

He mea nui nō hoʻi ia pehea ke kuke ʻia i ka iʻa. ʻOi aku ka maikaʻi ma ka kuke ʻana ma kēia mau ʻano:

• pāʻai
• māhu
• grill
• kuke ma luna o ke ahi wehe.

Inā malo ʻoe i ka aila, a laila hiki iā ʻoe ke nalo i nā mea momona a pau.

Hōʻailona nā poʻe aloha ʻoki a inā hiki ke ʻai i ka iʻa ʻoki inā aia ke kiʻekiʻe o ka kolamu ma ke koko. Hoʻomaopopo ikaika nā kauka i ka hāʻawi ʻana i kekahi mau mea momona, ʻoiai e halihali ana i ka kaumaha ma ke ake. ʻO ka ʻai ʻana i kahi nui o kēlā meaʻai ʻoi pono ʻaʻole ia e pōmaikaʻi ai i kahi kanaka olakino, ʻoiai inā ʻoe e hoʻohui pū me ia i ka wai a me ka meaʻai iʻa ʻia.

Eia naʻe, ʻaʻole i hiki wale i ka iʻa me ke kiʻekiʻe o nā lipids, akā pono wale nō e ʻai, no ka mea, e kōkua nā hua maikaʻi e hoʻohaʻahaʻa i ko lākou pae koko a hoʻomaikaʻi i ke olakino. Pono ʻoe e hōʻike i kahi ʻano hoʻohālikelike, ʻai maʻamau i ka iʻa a me ka dosed.

Hoʻohana i nā meaʻai iʻa

Wahi a ka hale, hoʻokaʻawale ʻia ka iʻa i ka wai / wai hou. Ma ka momona, ka manaʻo o ka ʻai o nā mea mua ma mua o ka waiwai nui, ʻoiai ʻoi aku ka maikaʻi o ka hui ʻana o ka lua. ʻO ia ka iʻa kai me ka kolamu kiʻekiʻe e makemake ʻia e hoʻokomo i loko o ka papa hana.

• Palapala 7-23%. ʻAʻole haʻahaʻa ka haʻahaʻa i ka protein. Hoʻohālikelike lākou i ka hoʻopili ʻana. Hoʻopili i nā waikawa amino e hoʻomaʻemaʻe i ka lawe ʻana o ka meaʻai: albumin, myoglobin, methionine.
• ʻO nā pēpē 2-34%. Kūkulu ʻia lākou e nā Omega-3 unsaturated fatty acid, i maʻalahi ke hoʻopili ʻia. ʻO kēia wale nō ka mea i hana ʻole ia e ke kino, akā he mea nui no ka hana maʻamau o ke ʻano pono o ka ʻōnaehana cardiovascular, metabolism.
• Hoʻololi, nā macro- a me microelement. ʻO ka iʻa iʻa keu ka nui o ia mau mea ma mua o ke keiki hipa, ka veal a i ka pipi. Nui ka waiwai i ka nui o ka huaora A, E, K, D, a he paʻakikī ke loaʻa mai nā huahana ʻē aʻe.

He wahi ʻona ko ka meaʻai. Hoʻāliu maʻalahi ka ʻiʻo, a hilinaʻi ke ʻano o ka calorie i ke ʻano, ke ʻano o ka hoʻomākaukau. No laila, e hoʻohaʻahaʻa i ka kolamu, ʻōlelo ʻia nā kīʻaha o ka iʻa e ʻānai ʻia, ʻaihue a hoʻomo ʻia paha i ka umu.

Aia ka iʻa me ka iʻa kolamu, ʻo ia ka nui o ka helu ʻana ma ka momona momona:

• ʻO ka ʻili (ʻaʻole hoke) a hiki i ka 2% - ka wai kai hou, ka pailima, nā kīnāwai, nā poloka, ka paila pike, nā hake, ka uhu ʻōlima, ka huki, ke kalima. ʻAʻohe hoʻomaʻamaʻa ʻole he kolamu ma ka iʻa, ʻo kona nui he 20-40 mg no 100 g. ʻO nā haʻahaʻa haʻahaʻa haʻahaʻa i kūpono i ka meaʻai e like me ka pancreatitis, nā pilikia ʻōpala.
• ʻO nā momona momona he 2-8% - bass kai, herring, tuna, bream kai. ʻO ka nui o ka kolamu ka liʻiliʻi - 45-88 mg per 100 g. ʻO nā ʻano momona-momona e mālama pono ana, kūpono no ka ʻai ʻana o nā mea haʻuki.
• ʻOi 8-15% - ʻeke a, ʻulaʻula aiki, flounder, chum salmon, halibut. Kāleka 90-200 mg no 100 g.
• ʻOi loa ka momona ma mua o 15% - salmon, herring, stellate stellate, mackerel, eel, lamprey. Kāleka ʻo 150-100 mg i 100 g. ʻO nā ʻano a pau ʻehā o ka iʻa aʻa ʻona loa ke kiʻekiʻe i ka kaloli (200-350 kcal i ka 100 g), no laila, e aʻo ʻia e hoʻopau iā lākou i ka hapa he ʻelua / hebedoma. ʻO ke koena o ka lā hiki ke ʻai i nā ʻano lāʻau me ka haʻahaʻa haʻahaʻa o ka aila iʻa.

No nā pilikia me ka lipid metabolism, atherosclerosis, ua manaʻo ʻia e hoʻohana i nā kīʻaha iʻa i 3-4 mau manawa / pule.

Iʻa maikaʻi a ʻona

ʻO ke ʻano o ka iʻa hiki iaʻu ke ʻai me ka cholesterol kiʻekiʻe? Hiki iā ia ke kani i ka paradoxical, akā ʻo ka mea pono e momona a me nā mea momona loa ia o ka momona-momona omega-3, omega-6. Ke hoʻohaʻahaʻa nei lākou i ka nui o ka cholesterol i hoʻoili ʻia e ka ate. Hoʻopau kēia i ka intake o ka exogenous cholesterol. Eia kekahi, nā mea ikaika o nā iʻa iʻa e hoʻolaʻa i ka metabolism, hoʻoikaika i nā kīʻaha koko, a e hōʻemi i ka hopena o ka hoʻomohala ʻana i ka atherosclerosis a me nā maʻi puʻuwai.

Me ka dyslipidemia, salmon, salmon, tuna, trout, halibut, herring, herring e pono ai ka maikaʻi. ʻO 100 g o ia ʻai ka mea i loaʻa i kēlā me kēia lā maʻamau o nā Omega-3 / omega-6 mau mea, e kōkua ana i ka hoʻoulu kaua ʻana i nā poli atherosclerotic.

ʻO ke ʻano o ka iʻa hiki ke ʻai ʻia me ka cholesterol kiʻekiʻe? Me ka atherosclerosis, pilikia vascular, ʻaʻole hiki iā ʻoe ke hoʻohana:

• Nā iʻa i loko o ka ʻōpū a i ʻole pāpaʻi i ka lau a i ʻole ka pata. Hoʻopau i ka hana ʻana i nā mea hoʻohana ponoʻī āpau. Ma lalo o ka mana o nā mahana kiʻekiʻe, hoʻonāhia nā carcinogens. Hoʻonui lākou i ka ikea koko, hoʻēmi i ka elasticity o nā kīʻaha koko, e hāʻawi i ka hoʻomohala ʻana i ka atherosclerosis. Hoʻonui ʻia hoʻi ke koleka i loko o ka iʻa e kekahi mea.
• Kaheʻe paʻakai. ʻO ka nui hoʻonui o ka sodium e hoʻokūkū ai i ka mālama wai. Hoʻonui kēia i ke kaumaha, hoʻomake i ka kahe, hoʻonui i ke kahe koko, hana i nā kūlana maikaʻi loa no ka hoʻokumu ʻana i nā platena.
• Nā ʻōwili Sushi. ʻO ka mālama ʻana i ka wela kūpono o ka iʻa e hiki ai ke hoʻoulu i nā maʻi me nā parasit.
• ʻĀʻā, ʻohiʻoki, kāpili. Aia ka iʻa o kēia mau i ka kolamu he nui, ʻaʻohe ʻano polyunsaturated momona momona. Hoʻopili, nā mea hoʻonaninani, hoʻōla i ka paʻakai i ka hopena o ka metabolism, nā kīʻaha koko.

Nā pono o nā iʻa aila

Me ka kolamu kiʻekiʻe, ʻo ka papa kuhikuhi nui e pono e hoʻopili wale nō i ka lau, nā hua a me nā mea kanu ʻai, a me ka protein, B vitamina a me nā polyunsaturated fatty acid (PUFAs), kahi mea i ʻike ʻia ka Omega kaulana - 3.6 a me 9. He kumu no ka loaʻa. ʻO kēia mau mea pono e lilo i ka momona, ke kai a i ʻole ka iʻa wai.

Hoʻohana ʻiʻo nā iʻa a pau. ʻO kaʻoiaʻiʻo, ka moana, i kahi ākea nui, a me ka muliwai, i ka liʻiliʻi. Pēlā ʻo ia kahi home aquatic. Hoʻohana pinepine ka hoʻohana pinepine ʻana i:

• ka hoʻomaikaʻi ʻana i ka māhele o ka ʻōnaehana hematopoietic i ke kino,
• ke pale ʻana o ka maʻi kanesa, no ka mea he "antitumor" agent "i kāna hoʻonohonoho ʻana,
• ka hoʻihoʻi ʻana o nā kiko o ka ʻike,
• ka hoʻohana 'ana i nā hana ho'ōla o ka ʻili,
• kaʻina anti-inflammatory
• kaʻenehana pili
• hoʻonui i nā kumu waiwai nui.

Nā mea ʻoki ma nā iʻa

ʻO Protein kahi lako kūkulu hale no nā pehu o ke kino, akā ʻaʻole ia i hana ʻia e ia. ʻO ia ke kumu e pono ai e komo i ka meaʻai kūpono. ʻO ka kalapona ʻo ka protein (protein), ʻoi aku ia ma mua o ka ʻiʻo, ke kāpili wikiwiki ʻana, ka ʻona calorie e ʻae ʻia, e hana ai i ka iʻa ka huahana maikaʻi loa.

ʻO ka aila ʻoi ka huahana maikaʻi e hāʻawi ʻia e ke kai lawaiʻa mai ka wā kamaliʻi. A ʻōnaehana ʻōnaehana ʻo ka pale ʻana i ka cholesterol kiʻekiʻe, nā plakena kolesterol, atherosclerosis, nā puʻuwai a me nā maʻi vascular. Hoʻohana maikaʻi i ka hana o ka lolo, hoʻonui i ka hana noʻonoʻo, hoʻomanaʻo. Hoʻonui nā mea hana i ka aʻa o ka iʻa i ka hoʻonui ʻana i ka hana o nā protein paʻakikī e ka ʻāʻaʻa - lipoproteins.

ʻO nā huaora B - ka hopena kūpono i ka ʻōnaehana hematopoietic, hoʻemi i ka ʻike o nā lipoproteins haʻahaʻa haʻahaʻa ma ke kahe koko (LDL) (kolamu, i ʻike ʻia "hewa"), i ka manawa like ka hoʻonui ʻana i ka lipoproteins density (i kapa ʻia ʻo "maikaʻi").

Ka Phosphorus (P), iodine (I) fluorine (F), calcium (Ca), hao (Fe), magnesium (Mg), pāhare (K) - nā mea āpau āpau a me nā makro e hoʻomaʻamaʻa iki i ka metabolism. Hoʻohana lākou e like me ka ʻenehana o nā ʻano he nui, pili i nā ʻano hana like ʻole o ke kino. Pau nā iʻa i nā hebedoma i ka hebedoma e pale i ka piʻi ʻana o ka cholesterol a ma ka hopena, ke hoʻomohala ʻana i ka ulia o ka maʻi cerebrovascular. Mālama ʻia mai ka maʻi lapaʻau o ka maʻi naʻau coronary. A hoʻokomo ʻia ʻo ka iodine i ka hoʻopili ʻana, i kona komo ʻana i ke kino, hiki iā ia ke hoʻoponopono i ke kaʻu thyroid.

ʻO nā huaʻala "E" a me "A", pono no ka hana maʻamau o nā hana kūloko. Kōkua ka "E" e hoʻolōʻihi i ka lōʻihi, hoʻonui i ke kino i ka pae ʻai. ʻO nā huaʻala "A" e hoʻoponopono i ka metabolism.

Ua manaʻo ʻia ua like ka iʻa wai ma loko o kona ʻano a ʻo ka like me ka kemana i like me ka manu, akā he ʻokoʻa ko ka iʻa i ka wā kūlohelohe ʻole i ke ʻano. Akā, ua loaʻa i nā ʻepekema nā mea like i loko o ka aila linseed. No laila, no ka poʻe i ʻole i ʻae i nā huahana iʻa, hiki iā ʻoe ke inu i kahi laʻa o ka ʻaila i kēlā me kēia lā, me ka pīkī ʻana me lākou me ka ʻai a hoʻohui ʻia i nā meaʻai ʻē aʻe. E ʻike nā wahine i kahi huahana hou.

Ehia ka nui o ka cholesterol ma iʻa?

ʻO ka iʻa hoʻokahi, i hoʻokahi kekona a i ʻole, he ka nui o kēia mea hoʻohui kai, akā pili ka "maikaʻi" ʻano kolamu, ʻaʻole e hoʻopōʻino i ka olakino, akā komo ia i kāna kaʻina metabola.

He huaʻōlelo e pili ana i nā iʻa like ʻole. Hiki iā ʻoe ke ʻai i ka ʻala stellar, he mea maikaʻi ʻole ia ma ka papa ʻaina. Akā ʻo ka kalima, ʻo ia hoʻi, pono e kuke ʻia i ka wā lōʻihi, ʻoiai he nui nā opisthorch e hōʻoki ana i ka ate a me ka ʻōpū i noho "i loko. ʻO ka iʻa, i kapa ʻia ʻo Stavrida, ʻaʻole i noho - ʻo ia ka inoa kūʻai inoa o nā ʻano.

ʻO ke kololi i loaʻa mai i nā huahana organik, me ka pākē palū ʻole, ʻaʻole maikaʻi ʻole i ke kino o ke kino. Inā ua ʻauʻa ʻia ka iʻa ma nā ala contraindicated, a laila ʻaʻole ia e hoʻopuka pono, akā no ka hoʻopilikia wale ʻia.

ʻO ke ʻano o ka iʻa e maikaʻi no ka cholesterol kiʻekiʻe

ʻO ka poʻe i kū i ka pilikia o kahi kiʻekiʻe o ka kolamu, ʻoiai ua ʻōlelo hōʻino kēia leo, e ʻoluʻolu ʻo ia no ka iʻa ʻolile. Nā ʻano hua salmon me ka hapa nui loa o ka kolesterol ma ka hoohuʻina ke hiki ke hoʻoponopono i ka pūloʻala kūlohelohe. Hoʻopili kēia i ka salmon, ka salmon, trout a me ka salmon chum. E lilo nā caviar ʻulaʻula, i kahi pākuʻi me ka pata. ʻO kaʻoiaʻiʻo, ke hoʻolako ʻia e hoʻohui ʻia ka aila.

ʻO kēia ʻano iʻa ka momona me nā lipoproteins density kiʻekiʻe (cholesterol maikaʻi). Hiki iā ʻoe ke koho i kēia mau ʻano aʻe:

• tuna (Thunnini),
• halibut / law,
• huni / Baltic herring (Clupea harengus membras),
• Sardine (Sardine).

Inā ua pili ke kolu i ka olakino olakino, no ka laʻana, me ka atherosclerosis, pono ʻoe e koho i nā ʻōno ʻē aʻe: e like me ke code a pollock paha.

Pehea e koho ai i ka iʻa kūpono

ʻAʻole ia e aʻo i ka holomua i nā meaʻai a pau e kōkua i kou kino e lilo ai i ke olakino paha, ʻoiai ke ʻōlelo nei kekahi mau kauka ʻo ka iʻa paʻakai he nui nā mea pono e like me ka iʻa i kā ʻia i nā ʻano ʻē aʻe. Akā, akā, ʻo nā kīʻaha i hana ʻia ma ka home e mālama no nā waiwai i ʻoi aku ka maikaʻi.

Pono e pale ʻia nā ʻōulu ʻole inā ʻaʻole ia he smokehouse pilikino, ʻoiai i kēia manawa ʻehā wale nō me nā mea hoʻomehana.

Pono ʻoe e kūʻai i ka iʻa i nā hale hilinaʻi. ʻAʻole pono kahi hōʻea maikaʻi, kūpono i nā kala a me nā hiʻohiʻona ʻike. No ka laʻana, ka iʻa ʻulaʻula, ka ʻohana salmon, ʻaʻole hiki ke ʻalo ʻia, ʻulaʻula, a me ka ʻulaʻula māmā.

Hoʻomaka aʻaila, lilo ka iʻa i ke kauwela ke neʻe nei ia. I ka hoʻoilo, hoʻonui ka nui o ka momona.Pono e hoʻomanaʻo ʻia o ka dirtier i kahi o kēia mea hana, ʻoi aku ka nui o ka maʻi. Hoʻomo ka iʻa i nā metala kaumaha a me nā mea hōʻino mai nā loko a me nā muliwai. ʻO nā manawa pinepine, ʻo ka iʻa lawaiʻa e noho kokoke kokoke ana i nā moku e waiho i ka ʻenehana i hoʻohana ʻia, kahe ka lepo mai nā pā kolo, hoʻolei i ka meaʻai i nele, a ʻoi aku ka maikaʻi o ka hoʻoheheʻe ʻana o ka wai.

Hoʻopilikia nō ke kūʻai ʻana i iʻa ma ke ala, mai nā lawaiʻa ʻāina, ʻoiai inā he loaʻa ʻana. Pā pinepine ka make. ʻAʻole hana kahi lawaiʻa a me nā mahiʻai i kūkulu maikaʻi ʻia. Maʻa pinepine ka wai i loko o kahi mau mea kanu, pala ʻia, piha i nā mea ʻona a me nā mea ʻino. ʻO ka manawa pinepine, wehe lākou i kahi ala ʻole, ʻaʻole ʻike ʻia lākou e ka lawelawe, he pōʻino loa no nā mea kūʻai. I ka mea i loaʻa ʻia kahi iʻa nei, pono ia e hoʻopuka pono ʻia, maikaʻi o ka pau ʻana.

ʻO ke koho ʻoi loa ke koho i kahi iʻa ʻōpio, hiki ke hoʻoholo ʻia e like me ke kaupaona ʻana a me ka nui, a hoʻohālikelike ʻia me kekahi pākeke.

Nā Hoʻohui

ʻAi ʻia ka iʻa i nā keiki ma lalo o hoʻokahi makahiki o hoʻokahi makahiki, a ma hope o hoʻokahi makahiki, e hoʻomanaʻo ʻia ka noho ʻana o nā iwi i kēlā me kēia kanaka. ʻAʻole ia e hāʻawi ʻia no ka hoʻohana ʻana e ka poʻe me kahi mea maʻi i ka protein. ʻAʻole i emi iki ka loaʻaʻana o nā palaʻai, opisthorchids i nā iʻa, pinepine ka loko a me ka muliwai. No ke koena, ʻo ka paʻakikī ke hoʻopiʻi i ka iʻa iho, ʻo ka mea ʻē aʻe, ʻo ia ka mea e kuke ʻia i nā hana i kuhi ʻia. Hoʻopili ʻia nā lāʻau lapaʻau me nā mea kino ʻē aʻe i ka meaʻai kīʻaha no ka manawa lōʻihi o ka mālama ʻana, ka uahi a i ka paʻakai ʻia ʻaʻole hiki ke hana me ka pale ʻole o ka kemika.

Pono e hoʻomaopopo ʻia e ʻaʻole e aʻo i nā kauka i nā poʻe me ka cholesterol kiʻekiʻe e hoʻopau i ka mau iʻa iʻa. Hiki iā ʻoe ke ʻai i ka pepeiao ma ka luaʻa wale nō. Hana ʻia ia e like me kēia algorithm: e kau i ka iʻa i loko o ka pahu hohonu me ka wai, lawe iā ia i ka pua, waiho ʻia no 10 mau minuke, a laila hoʻokaʻawale i ka iʻa, ʻohi hou i ka wai a hoʻomau i ka kuke ʻana i ka pala.

Pehea e hoʻohana ai me ka cholesterol kiʻekiʻe

E like me ka maʻalahi o ka ʻaʻai kīkē: me ka hoʻolua / a ʻana, me ka umu, i loko o ka paila pālua. He mea makemake ʻo ia e waiho ma luna o kahi kaula hao e hoʻoheheʻe i ka nui o ka momona momona. ʻO kā Frying iʻa, kahi e hoʻokaʻawale ʻia i ka aila, paʻa ʻole ʻia - ʻo ia kahi ala maikaʻi e hiki ai ke hōʻona i ka kolamu kino i loko o ke kino. Mai nā wā kau, ʻoi aku ka maikaʻi ʻo ke koho i nā mea e kōkua i ke kanaka e ola ai: ʻoli, ka lau bay, kaʻaila, a oregano. ʻO ka paʻakai me nā kolamu kiʻekiʻe e hoʻopau i ka nui liʻiliʻi.

Nā iʻa aliʻi

ʻO ka iʻa, salmon a i ʻole ka salmon pink paha me nā iwi, akā ʻole me ke poʻo, kūpono ia no ka pā.

• iʻa b / g
• lau lau
• ʻānela lemon
• ʻōpū
• kaʻaila ʻōpala
• ʻelua puna o kaʻaila momona,
• ʻula.

Holoi i nā huahana, hoʻomaʻemaʻe i ka iʻa, ʻokiʻoki i loko o nā ʻāpana, e hoʻomoʻa i nā ʻāpana 2-2,5 cm. No ka mea nui ka momona o ka poʻe me ka kolamu kiʻekiʻe, pono ʻoe e koho i nā kāloti. E ʻokiʻoki i nā ʻalopeka i loko o nā ʻāpana, hoʻohui i nā kāloti, hui ʻia me kaʻaila momona. E kau mua i ka iʻa ma ka papa palaoa a kuke ma ka 180 degrees no 15 mau minuke. A laila, ma kēlā me kēia ʻāpana e kau i kahi lau hua, kahi ʻāpana o ka lemona a me nā kaloti me nā ʻupena. E hoʻomoʻa i kahi mau minuke 20 hou. E kau i ka paukū ma ka lalo a i ʻole ka wela e hoʻopiha ai. Ma hope o ka kuke ʻana, kāpīpī ʻia me ka dill a waiho i ka simmer no 15 mau minuke i ka umu i huli aku.

Mackerel 5 mau minuke

Elima mau minuke, ʻoiaʻiʻo hoʻi kahi hōʻike hoʻohālike, kohu hou ka iʻa ma mua, akā naʻe. Hiki ke kuke ʻia kēia kīʻaha ma nā wahi liʻiliʻi a ʻaʻole i hoʻokahi manawa ma mua o ʻelua mau malama ʻelua. E hele maikaʻi ana me ka papa ʻaina.

• peeled mackerel b / g,
• lau lau
• pepa (ʻeleʻele),
• Kāleau
• paʻakai (e hoʻāʻo ai, akā naʻe ka paʻakai o ka iʻa).
• lemon, hapalua
• ke kāleka, 5 mau ʻōpala.

ʻOkiʻoki i ka iʻa i loko o nā ʻāpana ʻoki, holoi, waiho i loko o ka peke aila. ʻO ka pepa a me ka paʻakai, lulu maikaʻi i nā mea a pau. E pīpī i ka lemon, e hoʻohui i ka kāleka kālai, lūlū hou. E kau i ka ʻeke ma luna o ka ʻaoʻao, e kau i nā hua ʻai a me nā lau bay ma waena o nā ʻāpana o ka iʻa. E uhi paʻa i ka ʻeke. Waiho ʻia no 30 mau minuke.

ʻIke ʻia mai ka pahu koki

No kēia pā, ka pulp o ka ʻōlelo kai, halibut a i ʻole ka iʻa ʻohana salmon ua koho ʻia loa.

• wahī
• ika:
• paʻakai, kālai
• lau lau
• ka nui o nā kāleka,
• kāloti
• zucchini.

E holoi i nā ʻāpana a kau i ka foil, pepa, paʻakai, hoʻohui i ka lau bay. Iʻoki ʻokiʻoki ʻia i loko o nā apo, e uhi iā lākou me ka ʻiʻo a pau. ʻOkiʻoki i ka zucchini a me nā kaloti i loko o nā apo ihi ma luna. E kāohi i ka foil paʻa a hoʻopaʻa i ka umu. Hoʻomoʻa ma kahi o nā minuke 30. Eia kekahi, hiki ke hoʻomākaukau ʻia kēia kīʻaha i loko o ka umu a i ʻole ma ka grill. Makemake kekahi poʻe e kuke n fillet, a koke koke i loko iʻa.

ʻO kekahi o nā mea ʻona pōpilikia ʻo ia ka telapia a me ka pangasius. ʻO kēia mau ʻano iʻa maʻemaʻe e noho ana i nā wai o ka'āina o ke kaiāulu, i kekahi manawa a me ke ʻano lāʻau. Ua kapa ʻia lākou he "ʻōpala", i ka mea a lākou e ʻike ai i nā mea a lākou e ʻike ai ma ka lalo o ka muliwai, kēlā, ua hao ʻia lākou i ka pae o ke kelepona. ʻOiai ke piha o ka poʻe helu kīpē i kēlā mau ʻano, ua maʻamau lākou ʻaʻole e ʻai ʻia e nā kauka.

Pehea e wehe ai i ka iʻa nui i ka kolamu

ʻO nā momona momona o nā ʻelele o ka huina wai he kumu puna nui o nā waila polyunsaturated. ʻO lākou ka mea e hiki ke hoʻoponopono i ka hana o ka cholesterol maikaʻi, ke kuleana no ka metabolism protein, no ka hana ʻana i nā hormones, no ka hana o ka ʻāʻī a me nā kino ʻē aʻe. Hoʻonohonoho pū ia i ka hana o vitamina D.

Ma o ka hoʻohana ʻana o ka moana (ʻo ka wai ka mea ma kahi liʻiliʻi loa), ua hoʻoikaika ʻia nā paia o nā kīʻaha koko, ua hoʻokaʻawale ʻia ke kahe koko a hoʻōla ʻia, hoʻihoʻi ʻia ka metabolism. Ka mea, ʻaʻole hōʻiliʻili ka kolamu kino ma nā paia o nā moku koko, nā ʻuhane, a me nā lolo, e loaʻa i nā mea kanu i ka manawa kūpono, me ka hoʻōho o ka oxygen.

Akā inā e ʻai i ka iʻa, pono ia e hoʻolohe i ka hou o ke koho, nā ʻano kuke ʻana, ke ʻole, e pau ka hana kūpono.

ʻLelo Aʻo - ua ʻike ʻia kēia ʻike e like me kekahi kanaka i kekahi, a i ʻole e ʻae i kahi pilikino i kēlā me kēia kanaka.

• Inā loaʻa kekahi kanalua i ke kūʻai ʻana i ka iʻa, pono e hoʻolapalapa i ka wai me ka lemon i ʻelua mau hola, pono e hoʻololi ʻia i nā manawa lehulehu. ʻAʻole pili kēia i ka iʻa manu, ʻo ia kona ala i loko o ka ʻōpala. Ke kamaʻilio nei mākou e pili ana i nā kānalua no ka noho.
• Mai hoʻomoʻi i ka iʻa, me ka maʻa pinepine, nā hāmeʻa piha ʻole me ka hoʻomaʻemaʻe ʻole ʻana. ʻO ka mea mua, e ʻeha a me ka lua o ka ʻai, loaʻa ia i nā pala.
• Hōʻike ka iʻa i nā huahana meaʻai, ʻoiai nā ʻano momona loa, ʻoi aku ka ʻiʻo.
• Hiki i ka ʻōpala ke ʻai ʻana i nā hua iʻa a maikaʻi ʻole: hoʻomāwili i ka iʻa a me ka ʻiʻina ʻula a hānai iā lākou i ka ʻai, a ʻo ka hapa nui, aloha nā keiki.

ʻO ka hana maʻamau o ka cholesterol ka kuleana no ka libido, ʻo ia hoʻi no ka hana no ka ola kino. ʻO kēia no ka mea pono ke kūleʻa kūlohelohe i ka hana o nā hormones sex.

ʻO ka pipi ʻaila hou i loko o kona wai ponoʻī

• 2-3 kāhea hou i nā ʻōhua hou,
• 1 kaʻa nui,
• kahi pāwīwī o nā pepa.

E ʻoki i ka iʻa, ʻokiʻoki i loko o nā ʻāpana nui, waiho i loko o kahi pānaʻi hohonu, kau i ka ʻala ʻoki ʻia i loko o nā apo ma luna, ʻo ka manawa me ka pepa. E ninini i kahi wai liʻiliʻi. ʻAʻole pono e hoʻohui i ka aila.

A laila e pani liʻiliʻi i ka pale, hoʻonohonoho ʻia i ka wela nui, lawe i kahi pua. A laila e hoʻemi ʻia ke ahi e ka hapalua, e kau i nā minuke 15-20. Hiki iā ʻoe ke hoʻomaopopo i ka mākaukau ʻana o ka pāpaʻu ma ka aniani. Pono ka maʻa, translucent. I ka wā e kuke ai, ʻaʻole pono ke hoʻololi i nā ʻāpana o ka ʻōpala.

Ua kāʻai ʻia ka makckerel me nā ʻuala

No 1 kg o ka ʻuala āu e pono ai:

• 2-3 nā kino o ka mako,
• 2 nā lepela wahō,
• 100 g kaʻaila ʻona
• pepa e hoʻōla.

ʻOhi i ka iʻa, ʻoki i ka fillet, ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. Hoʻopili i ke kālai ʻia i loko o nā apo, e hui pū me nā ʻāpana iʻa, waiho no 10 mau minuke.

A laila e hoʻohui i kaʻaila momona, e hoʻomo i ka umu no 50-60 mau minuke.

Iʻa ma lalo o kahi huluhulu huluhulu

No kēia papa, hake, pollock, a me ka flounder e kūpono.

• 1 kg o loko piha o ka iʻa,
• 3 kāloti,
• 2 keʻa,
• 100 g ke kīwī paʻakikī
• 200 gole kaʻaila
• he huaʻala o kahi greenery.

E uhi i ka pauku hoʻomoʻa me ka parchment, kau i ka fillet. Ma luna, kau i waho o ke kaaka, kāloti, ke kō iʻa. Kahu me kaʻaila momona, waiho i loko o ka umu no 1 hola. E pīpī i ka kīʻaha i hoʻopau me nā mea kanu, lawelawe koke.

ʻLani Helene

• 1 kg o kēlā me kēia iʻa.
• 300 g o nā tōmato
• 300 g o kāka
• 2 mau kāmeka ke kāleka,
• 100 g ke kīwī paʻakikī
• 200 gole kaʻaila.

E kāwili i ka pā palaoa me ka ʻaila ʻoliva, waiho i ka pulu i ʻoki ʻia i mau ʻāpana.

Hoʻomake kūʻokoʻa i kahi lole no ka iʻa. No ka hana i kēia, hoʻomaʻemaʻe maikaʻi i nā lau ʻai, kāwili ʻia me lākou i ke kīwī, ka ʻono ʻona, ninini i ka piha. E hoʻomo i ka umu no 30-40 mau minuke. E lawelawe me nā lau momona.

ʻO ka mea hope loa, he ʻano wikiō.

Ua hōʻike ʻia ma ka ʻepekema ʻo ka hoʻohana pinepine ʻana o ka iʻa ma 2-3 mau mahina e alakaʻi i ka kaohi ʻana o ka lipoproteins kino e ka 20%, ka nui o ka maikaʻi ma 5%.

Nā mea i hoʻomākaukau ʻia e nā mea kākau o ka papahana
mamuli o ka palia hoʻoponopono o ke kahua.

Kākau a me Cholesterol

Aia nā huaʻai wai a me ka iʻa moana i loaʻa ka nui o nā huaora a me nā minela, e like me:

• kōpala me ka yodine,
• kaleka, selenium me ka zinc,
• ʻO Omega-3 me Omega-6 (ʻoi loa ka trout, ke kīmona, mackerel),
• nā vitamina A, E, B, D a, a i kekahi mau ʻano - C.

ʻO ka iʻa momona moana e manaʻo ʻia ke kumu nui o ka Omega-3, i hoʻopili ʻia me ke kō o ke kolamu "kūpono". Mahalo i kēia hiki i ka iʻa o ka iʻa, ke hoʻoikaika ʻia nā paia vascular, ka wai koko, ka hoʻōla koko i nā ʻōpū e hoʻomaikaʻi, a hoʻomaikaʻi ke ʻano o nā ʻōnaehana kino āpau.

Akā i nā ʻano ʻokoʻa like me nā ʻano o nā iʻa i loaʻa nā ʻano o nā momona maikaʻi, no laila e like me ka hoʻokaʻawale ʻana i kēia ʻano.

• nā momona momona loa - mai ka 15% (kaele, halibut, whitefish),
• aila ʻaila - a hiki i ka 15%,
• ka momona momona momona - 8-15% (bream, carp),
• haʻahaʻa haʻahaʻa haʻahaʻa - a hiki i 2% (pāʻālua).

ʻO ka mahalo, ʻike ka liʻiliʻi o nā momona momona i loko o ka iʻa ma hope o ka spawning, ʻo ia hoʻi, i ke kauwela. Loaʻa ka nui (25% o ke kaukani o ke kino) no nā momona i loaʻa i ka lā Dekemaba. I ka awelika, loaʻa ka ʻai kai he 6.5 g o ka Omega-3 no kēlā me kēia 200 g o nā iʻa.

Aia ke kolololo i ka iʻa iʻa, akā ʻo ka nui, a me ka pae o ka momona, ua loli:

• nā iʻa ʻē aʻe (e like me ka mackerel, stellate firmgeon) hoʻohui me 300-360 mg o ka "cholesterol" ʻano kolamu,
• kālai, notothenia - 210-270 mg,
• pollock, herring - 97-110 mg,
• trout - 56 mg
• ʻōlelo kai, pike - 50 mg kēlā me kēia.
• mackerel lio, cod - 30-40 mg.

ʻO nā waiwai waiwai o nā iʻa e hoʻohaʻahaʻa i ka kolesterol

Hoʻoholo ka momona o ka hoʻokūkū i ka laulā o nā hopena pono maikaʻi o ka iʻa ma ke kino. Me ka hoʻohana maʻamau o ka iʻa ʻai ʻokoʻa, aia kahi kiʻekiʻe o ka hoʻohaʻahaʻa nui o ka pae ʻai kino o nā kolamu maikaʻi ʻole, akā e hoʻonui nei i nā ʻike o ka Omega-3, e ʻae ana:

• e hoʻoikaika i nā kīʻaha naʻau
• hoʻonui i ka hana a me ka hana pono o ka lolo,
• e hoʻomaikaʻi i ke ʻano o ke kino, mālama i ka ikaika a me nā ʻōpio,
• hoʻomaikaʻi i ka ʻōnaehana a me ka paʻa o ke koko,
• kaola
• hoʻolako i ka pale ʻana i nā maʻi pilikia he nui, e like me ka angina pectoris, ka maʻi maʻi, ka ʻeha ʻana, a me ka puʻuwai puʻuwai.

No ka laʻana, sturgeon, herring a me kā lākou mau ʻano e hoʻoikaika i ka pale ʻana, hoʻonui i ka acuity ʻike, ke ʻano o ke kino, nā kuʻekuʻe, ka lauoho. ʻAʻole nā ​​kumu Flat i nā kumu waiwai nui o ka vitamina D, akā ua hoʻoikaika ʻia me ka vitamin B12. ʻO ka flounder haʻahaʻa liʻiliʻi a me nā halibut (1-2% momona) loaʻa i ka nui o ka protein protein (16-18%).

ʻO ka iʻa kahi huahana kai e loaʻa ai nā mea kūlohelohe e pono ai no ka hana ola o ke kino holoʻokoʻa.

Ka pōmaikaʻi o ka iʻa kai:

• ka hoʻoponopono ʻana o ke kino (ʻoiai ke momona, aia ka nui o nā calorie),
• ka hoʻomaikaʻi ʻana o ka digestive tract me nā ʻano like ʻole (ma muli o ka hiki ke hoʻāʻo ʻia).
• ka pale ʻana o ka maʻi thyroid (ma muli o ka iʻa o ka iodine i loko o ka ʻano),
• ka hoʻolako ʻana i kahi hopena antitumor (ma muli o ka hiki i nā huaora B, E, waikomi unsaturated),
• anti-inflammatory hopena (ma muli o ka iodine),
• ka pale ʻana o nā alaloka puʻuwai a me ke vascular (no ka potassium, vitamina B, B1, D, acid unsaturated he kuleana),
• hoʻonui i ke akamai acuity ikea, i mea e hoʻolako i ka vitamina A, B2,
• hoʻoemi i ka kolamu ma ka serum o ke koko, no laila he kuleana ka Omega-6 a me 9, mau huaora B3 a me B12),
• ka hoʻonohonoho ʻana i ka kūlana kūloko, ka mālama ʻana o ka pūnaehana neʻe i waena (iodine, calcium, hao, magnesium, B huaora, Omega-3),
• ka hoʻonui a me ka hoʻomaikaʻi ʻana i ka maikaʻi o ke ola.

ʻAʻole ʻoi aku ka maikaʻi o ka iʻa ma mua o ka iʻa kai, akā makemake lākou i ka ʻai. Hōʻalo ʻia nā mea kiʻekiʻe loa e pili ana i ka cholesterol me ka pike perch, pike, bream, burbot.

ʻO wai kaʻu e ʻai ai?

Me ka hoʻonui ʻia o ka kolamu ma ke kino, ʻo ia hoʻi, e hoʻoponopono pono iā ia, pono ʻoe e hoʻohana i nā momona o nā iʻa wai momona. Paipai ʻia nā poʻe ʻoihana like me ka salmon, tuna, trout, herring, sardines, a me ka mackerel i ka meaʻai. ʻO kahi hoʻohālike, 85 g salmon mau mea he 1 g o EPA a me DHA. Ma mua o ka salmon, hiki iā ʻoe ke ʻai i ka iʻa keʻokeʻo (halibut, trout) i ka nui a hiki i ka 150 g.

Akā pono ka poʻe me ka cholesterol kiʻekiʻe eʻai pono i ka iʻa. No kēia, pono e hoʻomoʻa i ka ʻai, e kō i loko o kāna wai ponoʻī ma luna o kahi ahi hāmama (grill) aʻaʻai 'ole paha. Lā ʻia ka hoʻohana ʻana i nā aila ʻaila no ka hoʻomākaukau ʻana o kekahi pā iʻa. Hoʻopilikia koʻikoʻi nā pānaʻi i nā iʻa i ka aila pua. Hoʻopau kēia ala kuke i nā waiwai waiwai a hoʻokuʻu i ka kolamu kino ʻino.

Mea nui: ʻo nā iʻa ʻawa he mau carcinogens, no laila, ʻaʻole pono e hoʻokomo ʻia i ka papa. ʻO ka iʻa pono ʻole, paʻakai a iʻa ʻole ʻia.

ʻOiai ke kūlike ʻole o ka loaʻa ʻana o ka ʻai no ke kino me ke kolamu kiʻekiʻe, ʻoi loa no nā hana o ka hoʻoponopono ʻana i nā pae kolamu, hiki i ka iʻa ke hōʻeha. ʻO kēia pilikia ma muli o ka hiki i ka iʻa e komo i nā ʻoe, nā meaʻala a me nā mea ʻino ʻē aʻe mai ka wai e ʻau ai. No laila, ʻo ka iʻa i hopu ʻia mai ka ipu wai i hoʻopuʻi ʻia i ka paʻakai o nā metala kaumaha. ʻO ka hoʻonui ʻia aʻe o ka hōʻiliʻili ʻana i ka paʻakai o ka cadmium, chromium, alakaʻi, arsenic, me nā mea kikoʻī radioaktif, e like me ka strontium-90 isotope, i hoʻopaʻa ʻia me ka tuna a me ka salmon.

ʻOi aku ka maikaʻi o ka iʻa kahiko, ma muli o ka hōʻiliʻili o nā mea ʻamiʻaka ma loko ona ma luna o ke ao holoʻokoʻa holoʻokoʻa. ʻO kā lākou huina nui "clog" i nā mea ʻimi hoʻohana pono me kā lākou nui, e pae ai i ka waiwai o ka huahana iʻa.

Hoʻopili i nā kūpono wai, mālama nā waiwai ma hope o ka lawaiʻa i ka waiwai o ka iʻa. Ma hope o nā kahe, nā loko, ka moana, i loko ka iʻa i ka "mahiʻai o ka iʻa", kahi i waiho ai i loko o nā waihona waiwai kūikawā. I mea e loaʻa ai ke kaumaha nui iā ia, hānai ʻia me ka hānai me nā mea hoʻohui biochemical. I kekahi manawa ua pololi lākou ma mua o ka luku, pēlā e liʻiliʻi ai nā caviar i loko. Hoʻonui pinepine ʻia nā ʻano ma ia mahiʻai. A he nui ka ʻino mai ka iʻa maʻi.

• strontium-90, cadmium a me nā metala kaumaha e alakaʻi i ka hana ʻana o ka huehue, nā aniani palepa, a i nā wahine - ovaries,
• hoʻonāukiuki i nā mea hōʻeha maikaʻi i ke kāne,
• Hiki i ka iʻa huakaʻi e hōʻeha i ka maʻi maʻi
• hoʻopilikia ʻia kahi iʻa ʻona kahiko i ka hoʻopili ʻana o ke koko, hōʻaʻe i nā kaʻina metabola, hoʻonāukiuki i ka pauna ʻana o ka hormonal,
• i nā iʻa ʻāpopo e hoʻomāhā i ka hana a me ka mumū i loko o ka pānaʻi ʻana (ʻoi aku ka hoʻohana ʻana i kahi huahana i kūʻai ʻia ma ke ʻano pau).

ʻO ka ʻano pilikia ʻē aʻe he iʻa maikaʻi ʻole no nā wahine hāpai. ʻAʻole maikaʻi ke hoʻopili i ka wahine wale nō, akā ʻo ka pēpē e hoʻomohala ana i loko o kona ʻōpū, hoʻonāukiuki i nā maʻi kino a me nā ʻike pono ʻole.

Loaʻa ka Cholesterol i nā iʻa i nā ʻano ʻokoʻa like ʻole. ʻO kekahi manaʻo, hiki ʻole ke hōʻole i ka iʻa iʻa, no ka mea, ʻo ka liʻiliʻi liʻiliʻi e hiki ke waiho i ke kino me ka omega-3 pono, e hoʻihoʻi ana i ka hana o nā ʻōnaehana āpau a me nā kino o nā kino kanaka. ʻO ia ke kumu e hoʻāʻo ai mākou e pane i ke ʻano o ka iʻa e hiki ai iā ʻoe ke ʻai me ka kolamu kiʻekiʻe.

ʻĀina ʻaʻa

Ka pūnaʻi o ka iʻa me nā mea i hiki ke hoʻololi i ke kahe koko

Hoʻokomo ʻia ka nui o nā huaora a me nā minela i loko o ka wai a me nā iʻa kai:

• kōpala me ka yodine,
• kaleka, selenium me ka zinc,
• ʻO Omega-3s me omega-6s,
• nā vitamina A, E, B, D a, a i kekahi mau ʻano - C.

I ka hana ʻana i ka cholesterol "ola", ua loaʻa nā Omega-3 i loaʻa i ka nui o nā iʻa kai aila. Mahalo i kēia ʻāpana, ua ikaika nā paia o nā kīʻaha koko, e hoʻololi ke koko i kona ʻano - he wai ia, a me ke ʻano o nā ʻōnaehana kino a me nā kino.

Nā ʻano o nā ʻano iʻa like ʻole o nā momona maikaʻi:

• ʻoi aku ma luna o 15% - ka ʻaila ʻē aʻe (sardines, anchovies, herring),
• ke piʻi aku i ka 15% - ka ʻaila (halibut, saury, mackerel, eel),
• 8-15% - awelika (chum, horse mackerel, herring),
• a i ka 2% - ka paʻakai (pike, bream, perch).

ʻO ke kūlike o ka cholesterol ma ka ʻai iʻa:

• a i ke 50 mg - ka hau kaua wahine a me ke kao,
• 50 mg kēlā me kēia - pike kai,
• 56 mg - trout,
• 97-110 mg - pollock a me ka puʻu,
• 210-270 mg - kalua a me ka notothenia,
• kekahi iʻa - 300-360 mg o ka cholesterol "pololei".

Nā mea hoʻohana

I kona waiwai ʻōlohelohe koʻikoʻi, ʻike ʻia kekahi iʻa e pono ai. Eia naʻe, ma muli o nā kumu amino a me nā microelement, ʻike ʻia ke kai ʻoi loa ka "maikaʻi".

Hoʻohana i nā mea i pili i ke ʻano o ka iʻa lau:

1. Pūkohu ʻO ka fillet iʻa ka mea ʻeke maʻalahi i ka meaʻai. Hoʻohālikelike ʻia me ka pipi, ʻu ʻia ka iʻa i loko o ʻelua mau hola, ʻo ia hoʻi ʻo 4 mau wikiwiki ma mua o ka ʻiʻo.
2. Aila ʻaila. ʻO ka hana anti-atherogenic e ʻoi aku ka momona o ka kai e hiki ai iā ʻoe ke kāpili i nā lipoproteins hou i ka ate. Hoʻohana ʻia lākou e hoʻohaʻahaʻa i ka cholesterol a hoʻohemo i ka ʻōnaehana vascular o nā waihona waiwai ʻē aʻe. No ka pale a me ka pale ʻana o nā maʻi ischemic, pono ia e ʻai i ka iʻa i kēlā me kēia lā.
3. Nā mea kikowaena a me nā macro. Hoʻopiha ka fillet i ka phosphorus, calcium, hao, magnesium, potassium, kele, zinc, manganese, sulfur, sodium, selenium. I kekahi mau ʻano o ka iʻa moana - iodine, fluorine a me ka bromine. Hoʻopili kēia mau māhele i ka hoʻomohala ʻana i ke kaʻina metabolic. Loaʻa ka paʻakai a me ka magnesium i ka pūnaehana cardiovascular. No ka pale ʻana i ka hoʻoulu ʻana o ka naʻau a hōʻemi i ka hopena o kona hanana ma o 20%, ʻoiai me ka hoʻoulu ʻana iā ʻoe ke kolala, hiki iā ʻoe ke ʻai i kahi i ka liʻiliʻi ma hoʻokahi pule.
4. Hoʻomaʻa maikaʻi ka ʻemi A. Fat-soluble i nā mea kino o ka ʻike a kau i nā hana pono metabola āpau.
5. Mālama ka E. E. hoʻonui i ka leo o ke kino holoʻokoʻa, e hana ana me ka mea antioxidant. Hōʻike ka wahi o ka wahi mahele i ke kaʻe o ka kolamu ma ke koko. I ka poʻe maʻi me ka atherosclerosis, hōʻemi ka vitamina E i ka hoʻoweliweli ʻana o ka atherogenic o nā lipids, a laila e pale ai i ka loaʻa ʻana o nā pathologies cardiovascular.
6. Waiwai B12. I ka poʻe maʻi me ka atherosclerosis, hoʻemi ka mea hoʻoweliweli i ka wīwī lipid atherogen, a laila e pale ai i ka loaʻa ʻana o nā pathologies cardiovascular.

ʻO kahi pilikia o kēia manawa ka lāʻau lapaʻau ka nui o ka hoʻonui ʻana i ka nui o nā mea maʻi me ka kolamu kiʻekiʻe ma ke koko. ʻO ke kino kanaka ponoʻī e hana i kahi momona e like me ka momona i kapa ʻia ʻo cholesterol. ʻAʻole hiki i ke kino ke hana me ka ʻaʻole o ka kolamu e komo i ka hoʻopili ʻana o nā hormones sex, vitamina D.

Ka hoʻokaʻawale ʻana o ka cholesterol i ka maikaʻi (lipoproteins haʻahaʻa haʻahaʻa) a me ka maikaʻi (kiʻekiʻe lipoproteins kiʻekiʻe) hōʻike i ka pono e hana me ka pōʻino, alakaʻi i ka hoʻouka ʻana o ka naʻau a me nā hahau. Kolikoli maikaʻi - ka mea hoʻohui i nā membrane cell, ʻo ka hōʻoia o ka iwi olakino a me nā ʻōnaehana hoʻoweliweli, hoʻoweliweli. Ua ʻōlelo lokahi nā kauka i ka mea nui ka hana i ka mālama i ka hōʻailona kolepa normative ʻo ka hoʻonohonoho o nā meaʻai maikaʻi.

I ka pono o ka iʻa e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole

E ʻōlelo ana i nā ʻano meaʻai kūpono, pono nā mea kanu i ka papa inoa o nā kīʻaha iʻa. ʻO nā ʻāpana o ka iʻa piha e hoʻoholo i ka ʻono a me ka mea pono. ʻO ka iʻa o ka lawena kai a me ka wai wai ka mea i nā mea e pono ai, nā waikawa amino, a me nā microelement e pono ai no ka hoʻōla piha:

• ʻO kaʻai ʻana a me ka hana wikiwiki ʻana e hāʻawi ai i kahi protein e loaʻa ʻole i ka waiwai i ka momona o ka ʻi. Hoʻokomo ka waikawa Amino i ke kumu o ke kūkulu hale ʻana i nā mea ponoʻīa o ke kino o ke kanaka.
• Hōʻike ʻia ka aila ʻaila e ka waiwai anti-atherogenic. ʻO ka Omega-3 a me nā fatty omega-6 e hāʻawi i ka hoʻopili ʻana o ka lipoproteins "maikaʻi" e pili ana i ka ate. ʻO Lipoproteins, ka neʻe ʻana me ka ʻōnaehana holoʻokoʻa, "hoʻomaʻemaʻe" i nā paia o loko o nā kīʻaha koko mai nā waihona momona i hōʻiliʻili ʻia. Hoʻomaʻemae kēia hoʻomaʻemaʻe i ka hōʻemi o ka hoʻonui nui i ka lāʻau pleka a me ka hoʻopiʻi ʻana i nā mea kūpono atherosclerotic.
• Loaʻa ka iʻa me nā mea ʻehā a me nā macro: ka phosphorus, calcium, hao, magnesium, potassium, kele, zinc, sulfur, sodium, selenium. Nui ka nui o ke kai me ka iodine, fluorine a me ka bromine. ʻO kēia mau mea hana i nā ʻenehana e hana nei e like me nā catalysts no nā kaʻina metabolic i loko o ke kino. Loaʻa i ka pākuʻi a me ka potassium ka hopena ma ke kūlana o ka naʻau naʻau a me nā kīʻaha koko. Hoʻomoe ka hoʻonohonoho ʻōnaehana o nā mea micro a me nā macro me nā huahana iʻa i ka hoʻopau ʻana o ka hōʻeha ʻana i ka puʻuwai ma kahi kanaka me ka cholesterol kiʻekiʻe.
• ʻO nā momona o nā momona-soluble A a me E ke ʻano anti-atherosclerotic a he hopena i ka hoʻohaʻahaʻa i ka cholesterol.
• He hopena maikaʻi ka Vitamin B12 ma ke kaʻina o ka hematopoiesis.

Nā ʻāpana ʻaʻa o nā iʻa i nā lipoproteins kiʻekiʻe

ʻO nā mea lanakila i ke kūlana o ka HDL ka tuna, trout, halibut, herring, sardinella a me ka sardine. Kūleʻa nā mea Nutrists i ka ʻai ʻana i ka iʻa i hoʻomo ʻia a me ka palaoa. Loaʻa kekahi manaʻo e hiki i nā iʻa iʻa o nā ʻano i luna ke kōkua ʻana i ke kololi haʻahaʻa, akā ʻaʻole naʻe nā kauka a pau i kēia.

Uila kūpono hoʻi

ʻO Herring, kaulana i Lūkia, ua ʻike ʻia ʻo ia ke pōmaikaʻi nui i ka poʻe me ka kolamu kiʻekiʻe. No kēia hana, pono ke ʻano hoʻokahi - ʻai pono. ʻAʻohe mea iʻa ʻia mai ka paʻakai paʻakai. Hoʻokomo ʻia a ʻōleʻa paha i ka leʻaleʻa maikaʻi, a me kahi prophylactic.

Nā hiʻohiʻona o ka kuke kūpono

ʻO ka mākaukau kūpono o ka iʻa i manaʻo ʻia e noʻonoʻo he manawa kūpono loa ia no ka mālama pono ʻana i ka pono no ka lāʻau lapaʻau a me nā mea pale. ʻEkolu mau ala e loaʻa ai ka hopena maikaʻi loa i ka cholesterol ke kuke, ka ʻaila, a me ka palaoa.

Akā ma mua o ka kuke ʻana, pono e koho i ka iʻa e like me nā ʻōlelo loea a nā poʻe loea.

• ʻOi aku ka maikaʻi o ka kūʻai ʻana aku i nā iʻa mai ka mea kūʻai aku me ka maikaʻi maikaʻi.
• ʻoi aku ka maikaʻi ke koho i iʻa i ʻole nui nui, no ka mea, ʻoiai nui ka iʻa e hōʻike ana i kona wā, ua hōʻiliʻili kekahi pākeke i nā mea ʻona.
• pono ʻoe e hoʻokomo i kou ʻano ʻono: nā wai hou i ka ʻohu wai kikoʻī, akā ʻaʻole huhū, inā ʻāhono ka iʻa a ʻino ʻole, ʻike kēia i kahi ʻano hou,
• hiki iā ʻoe ke kīkē i ke kupapaʻu me kou manamanalima, inā mau nō ka manamana lima no kekahi manawa, a laila maloʻo kēia, no ka mea ʻaʻohe elastity o ka iʻa lau,
• ʻokoʻa ke kala o ke ʻanuʻu i like me ka hina i ka ʻulaʻula.

Wahi a nā koi no ka mālama ʻana i ka iʻa, hiki ke mālama iā ia i loko o ka friji no nā lā 2-3, i loko o ka pahu manuahi a hiki i kekahi mau mahina.

Iʻa aila a me ka kolamu

ʻO ka aila aila, e like me ka huaʻai huaʻai i loko o nā ʻano capsule, ua manaʻo ʻia he mea pono i ka poʻe ʻai ʻole i ka iʻa. ʻO ka ʻaila aʻa kahi hale mālama hale o nā momona momona o nā polyunsaturated. ʻO ka lawe ʻana i ʻelua mau palaka i kēlā me kēia lā e kōkua i ka haʻahaʻa o ka pae kolamu, hoʻomaʻemaʻe i nā kīʻaha koko, a hoʻomaʻamaʻa i ke koko. Hoʻomaopopo nā kauka olakino i ka lawe ʻana i ka aila ʻaʻa o kekahi no kahi o luna o 50 mau makahiki i mea e pale ai i ka hoʻomohala ʻana o ka atherosclerosis, hōʻeha ka naʻau, a me ka ʻeha.

Inā ʻoe e ʻimi i nā lula maʻalahi no ka hoʻololi ʻana i ka meaʻai, e hoʻokomo i nā kīʻaha i hoʻomākaukau ʻia i loko o kāu papaʻai, hiki iā ʻoe ke hoʻokō i nā pae haʻahaʻa haʻahaʻa. Mai hilinaʻi wale i nā lāʻau. Nui ka mea e pale aku i nā maʻi i hoʻoiho ʻia e nā lipoproteins haʻahaʻa haʻahaʻa, ʻo ia hoʻi me nā iʻa wai ʻomaʻomaʻo paha. Ke hoʻolako nei i ke kino o ke kanaka me ka protein digestible maʻalahi, nā huahana iʻa momona kiʻekiʻe e hoʻoponopono i ka hana o ka ʻōnaehana endocrine, i loaʻa ka hopena maikaʻi i ka pūnaehana nūnaehana, hōʻilii i ka ʻuhane o ke ʻano, ka hiki ke noʻonoʻo a me ka hoʻomanaʻo, a hoʻopaʻa i nā kaʻina metabolic. I ka poʻe maʻi me ka kolamu nui loa, ʻo nā kīʻaha iʻa e hoʻemi i ka hopena o nā hoʻopiʻi cardiovascular.