Pehea e ʻai ai me ka cholesterol kiʻekiʻe? > Meaʻai no ka maʻi maʻi maʻi

Manaʻo ʻo ka meaʻai me ka kiʻekiʻe o ka kolamu i ke koko e hoʻemi i ka hoʻoweliweli o ka hoʻomohala ʻana i nā mākeke o ka naʻau puʻuwai a me nā kīʻaha koko, a ʻo ia ka mea e hoʻoweliweli i ka poʻe i loaʻa nā palaka kolamu ma ka endothelium o nā moku.

E kōkua ke kūpono kūpono i ka meaʻai i ka hoʻemi ʻana o ke kaumaha o ke kino, akā pono ʻoe e hana i ka holoʻokoʻa, ʻaʻole wale nō e hoʻololi wale i ka maikaʻi o nā huahana i hoʻopau ʻia, akā e pili pū kekahi i nā hana pilikino. ʻO nā mea āpau e kōkua i ka haʻalele ʻana i nā hopena koʻikoʻi no ka maikaʻi o ke ola.

Nā kuʻuna kumu

ʻAʻole ka manaʻo ʻo Hypercholesterolemia i kēia manawa e noho kekahi kanaka ma luna o ka meaʻai koʻikoʻi no ke ola. Ma kahi'ē aʻe, heʻokoʻa like ka ʻai me ka kolamu kiʻekiʻe. Hiki i ka mea maʻi ke ʻai i nā meaʻai ʻono.

ʻO ka mea nui ka pono o ka mea maʻi e hoʻomohala i ka pono ʻai ʻai. ^ E Ha yM. A laila hiki ke loaʻa i kahi hōʻemi mau i ka neʻe o ka cholesterol i loko o ke kino.

E pono nā mea e pili ana i kēia mau haʻawina:

ʻO ka palaka hulina i nā manawa 5-6 i kahi lā i nā wahi liʻiliʻi e pale ai i ka overeating.
Ka helu ʻana i nā ʻona kalina i kēlā me kēia lā, me ka noʻonoʻo ʻana i ka wahine a me ke ʻano o ka makahiki.
Pōʻalo ʻia mai ka ʻai ʻana o nā huahana semi-hoʻopau, sausages, ʻōnaʻi i hoʻomākaukau ʻia a me nā huahana ʻē aʻe.
ʻO ke kīpē kūpono e pili ai i ka hōʻole ʻia o nā mea ʻala maikaʻi, nā kuki, i.e. nā mea a pau i kūʻai ʻia i loko o nā hale kūʻai. Akā hiki i kahi kanaka ke hoʻomākaukau i kahi lāʻau lapaʻau ponoʻī mai kāna mau huahana i ʻae ʻia me kēia maʻi.
Ka 1/3 ho'ēmi i ka momona intake.
ʻO ka hoʻohana kūpono ʻana i nā ʻaila ʻaila (palaoa, sesame, olive, linseed) no ka ʻaina lole, ʻaiā, akā ʻaʻole e kuke.
ʻO kahi hōʻole loa o ka meaʻai palaoa, no ka mea hiki ke hoʻonui i ka cholesterol atherogenic.
E koho i nā momona haʻahaʻa o nā huahana dairy.
E komo i ka papa inoa o nā huahana i nā iʻa a me nā ʻano moana, aia nā poli polyunsaturated e kōkua i ka hoʻomaʻemaʻe ʻana i nā kīʻaha koko mai nā palaki, hoʻonohonoho i ka liʻiliʻi o 3 mau lā iʻa i ka hebedoma.
Maiʻai i ka puaʻa, akā e koho i nā ʻai ʻai manu (rabbit, beef, lamb) a ʻai pinepine iā lākou i 3 mau manawa i ka hebedoma.
ʻO ka ʻai ʻana i ka umauma moa ka momona a maikaʻi ke ʻano momona.
E komo i loko o ka pāʻani meaʻai (venison, ka ʻikepili). ʻOi loa ka momona o kēia mau meaʻai.
Mālama i ka maʻamau o ka ʻai ʻana i ka paila. ʻO lākou ka nui o nā hua momona e komo ai a wehe i ka cholesterol mai ke kino kūlohelohe.
ʻAi nā huaʻai a me nā mea ʻai a ʻai i ka liʻiliʻi o 500 g i kēlā me kēia lā, ʻo ka hapanui, akā naʻe hiki iā ʻoe ke kulu, hoʻolapalapa, e kuke i kahi mea i ka mea kuke hoʻolōʻihi a i ʻole kahi pālua.
E hōʻole i ke kofe, a inā he mea paʻakikī loa ka hana, a laila ma ka liʻiliʻi e hōʻemi i kona hoʻopau ʻia i 1 kīʻaha i kēlā me kēia lā a ke hoʻololi paha me kahi mea inu chicory inā ʻaʻohe mau contraindications hou aʻe no nā kumu olakino.
Kūʻai i ka inu pia, nā ʻuhane, akā i kekahi manawa ke hiki iā ʻoe ke inu i kahi aniani o ka waina ʻulaʻula maloʻo.

ʻO ka meaʻai i manaʻo ʻia e hōʻemi i ka neʻe ʻana o ka cholesterol ma ke kino, ʻaʻole koʻikoʻi. Ma kahi'ē aʻe, mahalo i ka papa inoa o nā huahana e hiki ke hoʻopau ʻia, hiki ke kūpono ke hana i kahi papa inoa o kēlā me kēia lā. He wahi kūpono kēia no nā hoʻokolohua culinary, hiki iā ʻoe ke ʻai i ka naʻau puʻuwai, momona a me nā ʻokoʻa. E ʻoluʻolu nā meaʻai i ʻole me ka ʻole o ka hoʻohana ʻana i nā kīʻaha kūikawā, e like me ka meaʻai wikiwiki.

ʻO ka kaupaona o nā protein, nā pale kila a me nā momona

E hoʻohaʻahaʻa i ka cholesterol, ʻaʻole pono nā kānaka e hoʻopau i nā momona i kā lākou papaʻai. I mea e hana kino ai ke kino, pono ia e loaʻa nā protein, nā pale, a me nā lipids.

Loaʻa ka nui o ka protein olakino ma kēia mau meaʻai:

iʻa a iʻa nalo,
hopa
pipi a me ka veal (nā ʻokiʻoki),
umauma moa
iʻa ʻai pīpī,
mau pī, nā pīni, nā pīpī, nā lentil a me nā ʻano ʻē aʻe.

Hiki ke hoʻohui pū ʻia i kahi papa ʻaina awakea a me ka ʻaina awakea me ka keke moena haʻahaʻa haʻahaʻa, ʻoihana home homemade (pono maoli a haʻahaʻa nā momona), kefir. A laila e kiʻi ai i ka meaʻai piha, me ka hāʻawi ʻana i ke kino me ka ʻāpana kūpono o nā protein.

No ka poʻe maʻi me ka kiʻekiʻe o ka kolamu, nā meaʻai me nā haʻahaʻa mea momona e pono ai ke kumu o ka meaʻai. ʻO kēia mau huahana:

nā mea kanu, nā hua ʻai, nā hua kanu, nā hua ʻai hou,
nā mea kanu ma luna o nā mea,
Rye berena, a i hana ʻia mai ka palaoa a i ʻole palaoa wīwī.

Loaʻa nā pōmaikaʻi o nā pākia i kēia mau meaʻai i ka fiber, e kōkua ana i ka haʻahaʻa o ka cholesterol. Hoʻomaʻemae nā huahana i nā ʻāpana, hoʻopili i nā lipides hoʻopilikia, ʻaʻole lākou e komo i ke kahe koko.

Aia nā mea i papa inoa ʻia i nā minerala a me nā waiū e kōkua, e hoʻomaʻamaʻa i nā metabolism, me ka momona o ka momona o ka momona.

Pono ka hoʻopili ʻia o nā momona i loko o ka papa ʻaina o nā kānaka a pau, inā he mea maʻi lākou me ka hypercholesterolemia. ^ E Ha yM. ʻO kekahi mau lipids, no ka laʻana, nā saturated, pono e haʻalele ʻia no ka mea e pōʻino lākou. Pono e hāʻawi i ka makemake i nā momona momona, hoʻoliʻu i ka ʻai me nā aila. Loaʻa ʻia kekahi momona momona i loaʻa i ka mackerel, herring, salmon, tuna, trout a me nā meaʻai wai ʻē aʻe.

Nā manaʻo kikoʻī

He mea makemake ʻia no ka ʻai:

nā aila āpau āpau,
ʻO ka iʻa momona haʻahaʻa, ʻoi aku paha i nā kai anuanu, pono e hoʻomoʻa, ʻomo ʻia a kālua ʻia i ka umu,
mau mea ʻai ʻai
nā kahu o ka moa a i ʻole nā moa hua manu,
bean
parsley, dill, chives,
nā mea kanu a me nā hua
ʻuala i loko o ka pā me ka ʻili, akā ua holoi holoi ʻia, ʻoki ʻia,
ʻae ʻia ka pua nani wale ʻia
ke kīwī a me nā mea ʻona (wale nō nā ʻano momona liʻiliʻi),
kaona, kefir, kaona, ka waiū (a pau a hiki i ka 1% momona),
pipi a me ka moa paha, akā me ka momona ole, ʻili,
ʻai pālani
nā veal
durum palaoa pasta,
ʻai palaoa
walnut, ʻalemona,
nā ʻono ʻono mai nā hua
wai momona, ʻona wai me ka liʻiliʻi o ke kō, a ʻoi aku ka maikaʻi o ka haʻalele loa ʻana i kēia mau huahana.
Nā inu lāʻau, teas kūlohelohe.

He aha hiki ke ʻai ʻia ma kahi liʻiliʻi

momona
pāpale a me nā ʻōpio
i nā iʻa lau
nā hua a pau (ʻaʻole iʻoi aku ma mua o 2 mau manawa i ka pule)
Kāleʻa i hoʻomoʻa ʻia, nā ʻūpī i hoʻomoʻa ma ka umu,
ʻōmato ʻōhua
soy
nā huahana pālua o ka momona momona momona,
momona pipi a hipa ʻole paha
ʻO nā huahana palaoa i hana ʻia mai ka palaoa,
hazelnuts, pistachios,
haunaele a me nā pastina.

ʻO kekahi manawa e ʻae ʻia ka waiʻona.

ʻO nā mea e pono e hoʻokuʻu ʻia

pata
margarine
pipi holoholona,
iʻa a momona koʻikoʻi paha
piu
ʻai kāla
mau mea i ʻaʻa ʻia i ka palaoa kuke,
hua moa
nā lau ʻala,
ʻO nā palu Farani
ʻōmole ʻona
ʻona
nā momona momona momona, ka waiū,
puaa puaa
soole
ʻai ʻōpio
pate
papalapala palaoa palapala
nā paʻakai, nā niu, nā hua iʻa,
keke keke keke
inu kīnā me ka koko,
ka ʻofe.

Ehia ka nui o ka cholesterol ma nā meaʻai?

ʻO ka mea maʻi e loaʻa ana i ka cholesterol kiʻekiʻe ke hoʻoponopono i ka hoʻokomo ʻana o ka cholesterol me ka meaʻai i kēlā me kēia lā. E kōkua ke kauka e hoʻoponopono pololei i ka papa inoa, no ka mea aia nā mea āpau i ko lākou ʻano maʻamau, e like me nā hopena o nā loiloi.

ʻO ka puaʻa ka 110 mg o ka cholesterol ma ka 100 g, ma ka pipi - 85, ma ka pīpī, ka kuʻekuʻe a me ka duck - 90, a me nā keiki hipa - 95. I ka huke - 152, i loko o nā aʻa iʻa - 485, i loko o salmon chum - 214, i ka puʻu - 90 I nā mackerel lio a me ke kīkī, ua liʻiliʻi iki ia, 400 mg no 100 g o nā huahana, akā e hoʻonui nō hoʻi lākou i ka kolenika inā he mau meaʻai ʻole i pāpā ʻia no ka poʻe me kēia maʻi.

I loko o ka heihei hua 245 mg o nā waiwai maikaʻi i kēlā me kēia 100 g. I loko o ka waiū o 2 a me 3% momona momona - 10 a me 14.4, ʻekolu. Ma 20% kaʻaila 65, a ma kaʻaila paona 30% e like me ka 100 g.

ʻAʻole pono e hoʻopau ʻia nā huahana e ka poʻe maʻi me ka hypercholesterolemia, no ka mea ma loko o ka ate 450 mg o ka cholesterol ma kahi o 100 g, ma ka lolo o ka makahiki 2000, a me nā pūpū 1150.

ʻO nā cheeses, ka hōʻike haʻahaʻa o ka cholesterol ma Adyghe (70 mg no 100 g o ka huahana). Nui - 100 mg no 100 g. ʻO ka pipi he 180 mg no 100 g.

ʻO nā huahana me nā meaʻino ʻole

Aia nā huahana e hōʻemi i ka kiʻekiʻe o ka cholesterol kino i ke kino a hoʻonui i ka nui o nā momona anti-atherogenic. Akā ʻaʻole kēia manaʻo e hiki ke ʻai ʻia e like me ka makemake. Hiki iā lākou ke hoʻokaʻawale iā nā mea hōʻona, akā nui loa i nā calorie.

Hiki ke inu ʻia ka wai hou i ka wai. Akā ʻaʻole kūpono ke kāpili ʻia. ʻOiai ʻaʻole lākou e loaʻa i ka kolamu, akā aia ke kō a me ke kō nui.

Pono nui nā huaʻai mai nā huaʻehā, akā e hōʻemi i ka cholesterol he mea pono ia e kuke ʻia me ka ʻole o ka pata a aia i ka wai maʻemaʻe, ʻaʻole i ka waiū.

ʻO nā hua a me nā mea kanu, ke ʻae ʻia, akā ʻaʻole e ʻai ma mua o 30 g i kēlā me kēia lā.

A ke kōkua nui nei kēia mau huahana i ka hōʻemi o ka cholesterol kino:

Avocado Aia kēia huahana he nui nā phytosterols. Pono kēlā me kēia lā eʻai i ka 50% o ka pūpuna a me ka hahai ʻana i kēlā me kēia lula no ka poʻe e hōʻeha nei i ka cholesterol kiʻekiʻe, a laila e emi ka ʻike o ka mea make i ka pae o 8-10%.
Aila Oliva He wahi kēia hoʻi kahi mea kanu stol. He mea kūpono ia e hoʻohui i kēia huahana i ka meaʻai i kēlā me kēia lā e hōʻemi i ka cholesterol maikaʻiʻole ma ka 15-18%.
ʻO kaʻili, soy. ʻO lākou ke kahe o nā ʻano ʻelua, hoʻokahe a me ka hoʻōheu, kahi e hiki ai iā ʻoe ke wehe pono i nā ʻoka kino, a hiki i ka manawa e komo ai lākou i ke koko.
ʻO Aronia, nā lingonberry, nā māla puaa a me nā kumu lāʻau lāʻau, cranberry, strawberry, pomegranates. Ua kākau lākou i ka nui o nā polyphenols e hoʻonui ai i ka hana o nā momona antiatherogenic. I kēlā me kēia lā pono ʻoe e hoʻokomo i ka g 150 o nā huaʻai i ka meaʻai, a ma hope o 2 mau mahina, e hoʻonui ka cholesterol maikaʻi i 5%. Inā inu ʻoe i kēlā me kēia lā i kahi kīʻaha o ka cranberry wai, a laila e hoʻonui ka lāʻau antiatherogenic i ka 10% ma luna o ka manawa like.
ʻO nā wai wai, kiwi, ʻulaʻula, ʻeleʻele a me nā ʻōpū keʻokeʻo, ʻona nā momona i nā antioxidants. Hiki i kēia mau huahana ke hōʻemi i ka pae o nā mea hōʻeha ma 7% inā ʻoe e hoʻokomo iā lākou i ka papaʻai i kēlā me kēia lā no 2 mau mahina.
ʻO nā hua fllax he statin maoli.
Salmon, trout, mackerel, tuna. Inā ʻai ʻoe i kēlā me kēia lā i kahi hapa o 200-250 g, a laila ma hope o 3 mau mahina, e hoʻemi ʻia ka ʻike o ka lipoproteins density.
Oatmeal, nā pā palaoa a pau. Mahalo i nā fiber coarse, hoʻopili kēia mau huahana i nā waiwai maikaʻi a hoʻoneʻe koke iā lākou mai ke kino.
He paʻi statin ka kulekika. Kāohi i ka kōkua o ka kolamu ma nā paia vascular, pale i ka hoʻokumu ʻana o nā pli atherosclerotic.
Pala pipi, hae - nā huahana beekeeping maikaʻi. Hoʻonohonoho iki i ka metabolism a me ka pae o nā momona i ke kino.
Loaʻa nā greens i ka lutein, ka hānai kaiʻai, he mea maikaʻi loa ia no ka hoʻokaʻawale ʻana i nā momona o ka momona.

Inā ua hana ke kauka i kahi maʻi kaumaha, ʻaʻohe mea e makaʻu ai. ʻO ka papaʻai kūpono a me ka hahai ʻana i nā ʻōlelo pili lapaʻau e hua mai i nā hua.

Pono wale ia e aʻo pono i nā lula āpau, e hana i ka ʻai ʻē aʻe. Hoʻonui maikaʻi kēia i ka olakino a hoʻomaikaʻi i ke olakino.

Hoʻopili i nā mea maʻamau, pono e hoʻomaka ka mea maʻi e alakaʻi i kahi ola kūpono, hoʻomaʻamaʻa i nā haʻuki kūpono hiki, i ka liʻiliʻi o ka hele ʻana a i ʻole nā ʻano kakahiaka. ʻAʻole ʻoe e haʻalele i ke ʻano o ka hana. Pono ʻoe e hoʻomaha no ka hoʻomaha a me ka hoʻomaha. Inā ʻoe e hoʻokokoke a pili loa i ka hihia a laila e hiki ke hoʻohui ʻia i nā hopena no ke koena o kou ola.