Pehea e ʻai ai me ka cholesterol kiʻekiʻe?

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:

1. ʻO ka palaka hulina i nā manawa 5-6 i kahi lā i nā wahi liʻiliʻi e pale ai i ka overeating.
2. 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.
3. Pōʻalo ʻia mai ka ʻai ʻana o nā huahana semi-hoʻopau, sausages, ʻōnaʻi i hoʻomākaukau ʻia a me nā huahana ʻē aʻe.
4. 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.
5. Ka 1/3 ho'ēmi i ka momona intake.
6. ʻO ka hoʻohana kūpono ʻana i nā ʻaila ʻaila (palaoa, sesame, olive, linseed) no ka ʻaina lole, ʻaiā, akā ʻaʻole e kuke.
7. ʻO kahi hōʻole loa o ka meaʻai palaoa, no ka mea hiki ke hoʻonui i ka cholesterol atherogenic.
8. E koho i nā momona haʻahaʻa o nā huahana dairy.
9. 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.
10. 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.
11. ʻO ka ʻai ʻana i ka umauma moa ka momona a maikaʻi ke ʻano momona.
12. E komo i loko o ka pāʻani meaʻai (venison, ka ʻikepili). ʻOi loa ka momona o kēia mau meaʻai.
13. 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.
14. 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.
15. 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.
16. 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:

1. 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%.
2. 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%.
3. 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.
4. 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.
5. 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.
6. ʻO nā hua fllax he statin maoli.
7. 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.
8. 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.
9. 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.
10. Pala pipi, hae - nā huahana beekeeping maikaʻi. Hoʻonohonoho iki i ka metabolism a me ka pae o nā momona i ke kino.
11. 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.