Pehea e ʻai ai me ka cholesterol kiʻekiʻe?

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ʻIke ʻia ka elevated cholesterol i 80% o ka poʻe i luna o 30 mau makahiki. Eia kekahi, hoʻonui nui ka hopena o ka hypercholesterolemia i mua o ka maʻi maʻi a me ka pancreatitis.

ʻOiai ke loaʻa nei nā hōʻailona like, ʻike like kēia mau maʻi. ʻO kekahi o nā kumu nui no kā lākou hiʻohiʻona ʻo ka ʻai maikaʻi. Pēlā me ka hana pinepine o nā momona a me nā haʻalulu ma loko o ke kino, hoʻopau ka pancreas i ka hana maʻamau, a waiho ʻia ka kolamu ma nā paia o nā kīʻaha koko.

A ʻo ka hopena, hoʻomohala ʻia atherosclerosis, na puʻuwai cardiovascular, maʻi ʻia nā maʻi gastrointestinal e hana ʻia ka hana o ka ate a me nā ʻōpū. ʻO kēia mau ʻōlohi pinepine e hoʻoiho pinepine i ka make. I mea e pale ai i ka hoʻomohala ʻana o nā hopena pōʻino, he mea nui ia e ʻike pehea e ʻai ai me ka cholesterol kiʻekiʻe.

ʻO nā hiʻohiʻona o ka meaʻai no hypercholesterolemia

ʻO ka cholesterol he momona momona maikaʻi e pono ai ke kino e hana maʻamau. I kahi ākea ʻē aʻe, ua hoʻohua ʻia i ka ate, a he wahi liʻiliʻi wale nō i komo i loko o ke kino me ka meaʻai.

ʻO ka pae kiʻekiʻe o ka kolamu ma ke koko ka 5.2 mmol / l. Eia naʻe, ma muli o ka makahiki a me ka wahine, ʻokoʻa paha nā hōʻailona.

No laila, no nā wahine i ʻoi aku ma mua o 50 mau makahiki, e helu ʻia nā helu a hiki i ka 6,8 mmol / L, a no nā kāne o kēia mau makahiki he mau a hiki i 7.0 mmol / L. Akā, inā nui loa ka nānāʻana i ka 8.4 mmol / l, a laila ke noʻonoʻo nei kēia kūlana i ka hypercholesterolemia, aia ma kahi kūlana holomua.

E like me kāu e ʻike ai, ʻo ka cholesterol ka mea i nā lipoproteins kiʻekiʻe a me ke kiʻekiʻe. Hoʻohana maikaʻi ka hope loa no ke kino, a hiki i ka LDL ke hoʻonui i ka hopena o ka vascular a me ka maʻi puʻuwai.

Me kahi kiʻekiʻe o nā lipoproteins hewa, ua ʻōlelo ʻia kahi kīʻai kūikawā No 10. ʻO kāna pahuhopu nui ke hōʻoki ʻana i nā meaʻai ʻonaʻawa me ka nui o ka momona o ka holoholona, ​​no ka mea, e hoʻomaʻamaʻa ʻia ka lipid metabolism, a hiki i ka mea maʻi ke hōʻemi i ka paona.

Ma kahi o ka hypercholesterolemia, ua hōʻike ʻia kēlā mau meaʻai pono no:

  1. ahonui;
  2. hyperglycemia ʻole;
  3. haʻi maʻi
  4. huʻi a me ka puʻuwai puʻuwai.

Akā pehea eʻai ai me ke koko koko kiʻekiʻe? ʻO ka meaʻai e hoʻokomo i nā poli polyunsaturated i loaʻa i nā meaʻai kanu. ʻO ka hoʻohālikelike o ka palekama, nā momona a me nā haʻaleka, ʻo ia hoʻi me nā minerala a me nā huaora he 100/70/250 mau pākahi i kēlā me kēia lā.

ʻAʻole palena ka ʻai ʻana o nā protein me nā meaʻai like ʻole, akā e loaʻa ʻia nā mea momona mai nā holoholona momona, akā mai nā ʻano mea ʻai i nā ʻiʻo, nā loina, a me nā huahana pā momona. ʻO nā mea waiwai nui e hiki ke hoʻohaʻahaʻa i ka hōʻailona o ka cholesterol he mau huaora E, C, B, A, a me nā minela e like me ka sodium, magnesium, hao, potasi, phosphorus.

Me kaʻai hypocholesterol, mea nui e ʻai a hiki i ka 6 mau lā i ka lā. ʻAʻole hiki ke hōʻike.

ʻO nā lula kai e koi ai no ke kolamu o ke koko:

  • Kūʻai ʻia ka paʻakai a me ke kō (ʻoi ʻia ka meli) me 5 a me 35 g ka lā.
  • ʻO 200 g ka palaoa i hana ʻia mai ka palaoa palaoa a pau e ʻai ʻia i ka lā.
  • ʻO ka nui o ka wai i hiki ke inu i kēlā lā i kēia lā a hiki i 1,2 lita.
  • Hoʻokomo ʻia nā ʻano mea kuke e kuke, ʻala, hoʻokele, hoʻokele.

E pili ana i nā kaloli, hiki ke hoʻopau iā ʻoe ma mua o 1500 kcal i kēlā me kēia lā. Eia kekahi, ka waiʻona (ʻoi aku ka pia), ka wai kuke a me nā kīʻaha paʻakai e haʻalele ʻia mai ka papa hana.

Nā huahana kūʻai ʻia a hāʻawi ʻia

Me ka hypercholesterolemia, ʻaʻole hiki iā ʻoe ke ʻai i kekahi mea momona e hiki ai ke hoʻonui i ka cholesterol koko. No ka mea laʻana, heʻino o ka ʻai ʻana i nā mea momona, ʻo ia ka hipa a me ka puaʻa. He pūpono no kaʻai ʻana i ka lard a me nā momona holoholona.

Hiki i ka hapanui ke hoʻonui i ka cholesterol koko. ʻOi loa aʻe i mua o nā palaka atherosclerotic, ua contraindicated ka lolo.

Hoʻokomo pū ʻia nā meaʻai a pau i ka waiū piha, ka momona homemade, ke kuki, ka pulu a me ka ʻono momona. ʻAʻole ia e ʻai i kekahi o nā huahana semi-hoʻopau, ka mea ʻai wikiwiki, pōkole, ka pōpoki, ka pastry mai ka pastcrcrust pastry, ka papa keʻokeʻo.

Ka hoʻonui ʻia o ka cholesterol inā hōʻino ʻoe i nā hua yolks huaʻai, nā caviar iʻa a me kekahi mea lawaiʻa (crab, eel, sardines). Manaʻo ia e hōʻole i nā pickles, nā mea ʻoki, nā kīwī, nā mea inu a me nā mea momona kāwawa.

ʻO nā huahana i ʻae ʻia, ʻo ka hoʻohana ʻana i nā mea ʻaʻole wale nō e hōʻino a pōʻino i ka hypercholesterolemia, akā lilo nō ia i ka lāʻau pono e hoʻomaʻamaʻa ʻia i ke kaulike o LDL a me HDL cholesterol:

  1. ʻO nā kamaluma - oatmeal, barley, buckwheat, brown brown.
  2. ʻO ka ʻai a me ka iʻa o nā ʻano lau ʻokoʻa (sirloin me ka ʻili).
  3. Lōmeni - nā huahana mai ka palaoa o kā lākou palaoa a me ka bran.
  4. Nā hua momona waiū - nā kefir low-fat, ke kō kime, kaʻaona, ka ʻaila.
  5. Nā hua manu - ʻaʻole iʻoi aku ma mua o 4 yolks i hoʻokahi pule.
  6. Kanu - kukama, huaʻala, kamato, lobati, kāpeti, beets, kāloti.
  7. Nā huaʻala a me nā hua waina - nā hua waina, nā hua kanu, nā hua apopo, pākala, nā pua, nā hua ʻai.
  8. Nā huaʻala - greens, mustard, ke kāleka.
  9. ʻŌpala - pīpī, nā pīni, soy.
  10. ʻO nā ʻōpala a me nā huaʻala - kaʻala, nā hua sesame, nā hua paukena, nā ʻalemona.

ʻO nā mea inu, pono ke hāʻawi i ka decoction lau nahele, nā huaʻai a me nā mea ʻona a me nā kīhai ʻōmaʻomaʻo. Hāʻawi ʻia kahi lā hoʻi e inu i kahi aniani o ka waina ʻona maloʻo.

Papa helu ʻaina a me nā hoʻolaʻa olakino

ʻO nā huahana i ʻae ʻia no ka hypercholesterolemia, hiki iā ʻoe ke hana i ka mea ʻōmaʻomaʻo wale nō, akā i ka ʻina maikaʻi hoʻi no ka hebedoma. ʻO ka mea nui ke koho a hoʻohui i nā meaʻai me ka pololei.

Lā makehe kālai ʻia i ke kakahiaka. A no kahi mea ʻaina awakea a me ka ʻaina awakea, ua ʻōlelo ʻia e ʻai i nā meaʻai o ka protein a me nā meaʻai i momona, nā huaora.

Hōʻike ka papa ma lalo e like me ke ʻano o ka papa kuhikuhi no ka hypercholesterolemia:

ʻAina kakahiakaʻAi awakeaʻAi awakeaKāpī nuiKai ʻaina
PōʻakahiʻO nā mea kanu ʻala me ka lawaiʻa, ʻaina pākē momona a kākoa, kīmaʻomaʻoHoʻomaʻa i ka kamato, nā kukama, nā mea kanu, hoʻopau i ka aila ʻailaHoʻokomo ʻia i ka momona me nā hua ʻōmole a me nā huaʻai, maloʻo compote huaʻOi kolo pākaha haʻahaʻa, tīopaʻaKa mea momona, ʻanuala me ka pōpoki pepa, ka ʻoma, ke kaila, ke kīwī haʻahaʻa, kākā ʻia me ka ʻaila ʻoliva
PoaluaʻO kahi palaʻai-momona kīʻaha, granola me ka branApple a mea ʻāpiki pahaKa moa moa me ka lau ʻai, ka ʻai ryePūlehuʻO ka palaka wela a me nā kāloti kālena
PoakoluʻO nā hua moa, nā meaʻai kuke, ka wai momonaʻO ka kekona a me nā hua maloʻoʻO ka huaʻai palaka, ka lentil las, compoteNā pua naniTuna i loko o kāna waiʻona, mea kanu
PoahaʻOatmeal me nā huaʻai a me nā hua maloʻo i ka waiū, he aniani o ka waiū skimKauka (1%)ʻO ka pīkī Buckwheat, huaʻōlau, kāloti a me ka ʻala i ka mea ʻala maikaʻi me ka aila ʻoliva, ka wai ʻalaKēlā huaʻai me nā huaʻaiHoʻomaʻa ʻia kākele, ʻeke ʻeu i hana ʻia me ka aila ʻaila
PōʻalimaʻĪwī tīwī

ʻōpala kikassassole

Kākā o ka kaloti a me ka ʻōleka houTurkey i kapake, ʻanuʻu huina, tī iʻa ʻalaʻO Rosehip ka waiūKāleʻa kāwele, kalala
PoahaHoʻokomo ʻia ka cereal i ka wai, ka wai kalaUa hoʻomoʻa ʻia i ka ʻōmole me ka ʻaina kīkīTuna steak, ʻaila ʻala, ʻāpono waiKisselKohu ʻia me ka ʻaila ʻaila, haʻahaʻa haʻahaʻa haʻahaʻa, kahi hapa o ka palaoa rye
LāpuleʻO ka palaoa roti iʻaila, kofe me ka waiū skimʻĀpana ʻāpana a i ʻole ʻohi mau hua wainaHulu kalai kākā, huīpaʻa, kumulā rosehipUa ʻapo ʻiaʻO ka iʻa lauʻaila, mea ʻala i hana ʻia

Me ka hypercholesterolemia, nā kīʻaha like ʻole ʻaʻole wale ke olakino, akā maikaʻi nō hoʻi, hiki ke ʻōlelo ʻia. No laila, me ka haehae kiʻekiʻe, hiki iā ʻoe ke kuke i ka curd me ka huaʻai a me nā hua caraway.

No ka hana ʻana i kēia, ua lawe ʻia nā pulupulu (130 g) a hoʻolapalapa no 15 mau minuke i ka wai paʻakai me nā hua caraway. ʻO ke kīpoki kāmele (50 g), ke kīʻī kuke (250 g) ke kāwili ʻia me nā ʻalū. Lī ʻia ka pākī a kāpīpī ʻia me ka parsley.

ʻO kekahi kīleʻa eʻai ʻana me kahi meaʻai papaʻaʻai. No ka hoʻomākaukau, e pono ʻoe i ka squid (600 g), ka ʻono ʻono 10% (30 g), kaʻaila ʻoliva (20 ml), ʻelua mau aniani, ka paʻakai a me nā alualu.

Hoʻonohonoho ʻia ka moana i loko o ka wai paʻakai no 2 mau minuke. Ma hope o hoʻokomo ʻia ka cīkī i ka wai anuanu, hoʻoneʻe i ka kiʻi mai iā lākou a ʻokiʻoki i loko o ke apo.

Kīia nā ʻōpio i ka pena like ʻia, a laila kāwili ʻia i loko o ka aila ʻoliva. Hoʻokomo ʻia nā squids i ka pā, uhi ʻia nā mea a pau a hoʻomoʻa ʻia no 2 mau minuke.

A laila hoʻohui i kaʻaila momona, ka paʻakai a me ka pepa i ka aniani a me ka mea momona. Uhiʻi hou nā mea āpau a mālama ʻia ma ke ʻano wela no kekahi 5 mau minuke. I ka wā ua mākaukau ka pā - ua lawe ʻia i loko o kahi kīʻaha salad a pīpī ʻia me nā mea kanu i kolo.

ʻO kekahi pāʻala ʻē aʻe i ʻae ʻia no ka moa kalaka kiʻekiʻe. E kuke, ua hoʻomoʻi ʻia ka ʻiʻo, pīpī ʻia me nā mea kanu, ke kāleka a hoʻomoʻi ʻia i ka waiū no 2 mau hola. A laila e kau i ka umauma i loko o kahi pāmu a hoʻoehio ʻia i ka umu ma luna o ka wela no 30-40 mau minuke. Hiki ke lawelawe ʻia ka pāʻai me nā lāʻau āpau.

Pehea eʻai ai me ka triglycerides kiʻekiʻe a ʻo LDL i wehewehe ʻia i ke wikiō ma kēia ʻatikala.

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