He mea nui ia no nā poʻe me ka papa kiʻekiʻe e hoʻomaka i ka mālama ʻana i ka manawa. Hiki i ke kolesterol ke hoʻoulu i ka atherosclerosis, ʻoi aku, ʻaʻole maopopo ka mea i ka mea pili i ka pathology. ʻO ka hoʻohālikelike ʻia o nā lipoproteins haʻahaʻa haʻahaʻa me nā lipoproteins density kiʻekiʻe hiki ke manaʻo i ka mea pōʻino loa. Kūleʻa nā mea hōʻike i ka mālama ʻana i kahi meaʻai kūikawā, e kōkua ana i ka hoʻohaʻahaʻa i ka mea a me nā normalizing i nā hōʻailona āpau.
ʻO kahi kai kūpono i koho ʻia ke kumu o ka hoʻihoʻi. Inā mālama pono ʻoe i kahi papaʻai a me ka meaʻaiʻai nui, hiki i ka mea maʻi ke neʻe i ka kolesterol ka nui. Hoʻokomo pū ʻo Diet i ka hōʻole ʻia o kekahi mau huahana a hoʻololi pono iā lākou me nā mea pono. Hoʻohana ʻia kahi meaʻai me ka hoʻohaʻahaʻa haʻahaʻa-hoʻemi haʻahaʻa ʻaʻole ia no ka mālama ʻana, akā no ka pale ʻana nō hoʻi. Kōkua ia kekahi i nā hōʻea i nā pauna keu loa.
ʻO ka pahuhopu nui o ka meaʻai therapeutic e hōʻemi i ka ʻai ʻana i nā momona o nā holoholona, hoʻopili iā ia me nā momona polyunsaturated. Pono e hoʻonui ʻia ka meaʻai me ka momona, no ka mea ʻo kēia mea waiwai e kōkua ai e hoʻomaikaʻi i ka hoʻowalewale a hōʻemi i ka koleko "maikaʻi".
Kono ʻia kēlā ʻano meaʻai no:
- He koko koko nui.
- ʻO ka heleʻana o ke kaumaha nui.
- ʻO ka heleʻana o ka maʻi maʻi.
- Kālā kolamu nui.
- Stroke, puʻuwai puʻuwai, maʻi maʻi.
Ma mua o ke koho ʻana iā ia, pono ʻoe e nīnau i kahi loea e hele i kahi kanaka i nā hoʻokolohua kūpono a pau a nānā ke kauka i kona kūlana.
ʻAʻole maikaʻi nā meaʻai ʻai nui, akā e hōʻiliʻili wale i nā momona nui. No laila, i ka wahi mua, paipai nā poʻe loea i ka hoʻopau ʻana i nā huahana ʻino e hoʻonāukiuki i nā kaʻina o nā pathological. Hiki ke loaʻa nā momona olakino i nā aila ʻaila, hana lākou ma mua o nā holoholona. I kēia hihia, pono e hoʻopau ʻia nā meaʻai me ka kolamu i kēlā lā i kēia lā ʻaʻole ʻoi aku ma mua o 250 grama.
E ʻai i ka ʻai i nā huaʻai hou a me nā lau ʻai. Pono ʻoe e lawe i nā wai momona me kahi kikoʻawa o nā koina. Pono nā kuke kuke i ke kala ʻia me ka ʻaila ʻoliva, a i ʻole hoʻohana i ka wai lemon no kēia. Pono ka iʻa a me ka kai, a me ka ʻiʻo i hoʻomoʻa ʻia mai nā manu moa.
ʻO ka loina nui o kēia meaʻai e ʻai ʻia ma mua o 5 mau manawa i ka lā. I ka manawa like, pono ʻoe e ʻai i nā wahi liʻiliʻi, me nā kīmona a hoʻāʻo e ʻai i ka pō. Hoʻonui ka maikaʻiʻaiʻai i ka metabolism a me ka hoʻowalewale kaʻina. ʻO kahi kulekele hou ka hoʻokomo ʻana i ka wai ma ka liʻiliʻi he 2 lita i kēlā me kēia lā. ʻAʻole pono ʻia ke inu i ka pō. Pono e hoʻopau ʻia kekahi mau huahana holoʻokoʻa, kau wale kekahi i ka lawe ʻia ʻana. No nā kāne a no ka wahine, ʻaʻole ʻokoʻa ka meaʻai i nā loina a i ʻole nā huahana i ʻae ʻia.
Hoʻopili ʻia ka nui o ka berena - 200 kalama i kēlā me kēia lā. ʻAe ʻia ia e hoʻololi me ka bran bran bran. Pono e hoʻemi i ka hoʻohana ʻana i ka paʻakai, no ka mea e paʻa ka wai i loko o ke kino. ʻAʻole kuke ʻia ka kuke, hiki iā ʻoe ke hoʻohui i kahi paʻakai liʻiliʻi i kē ʻia nā meaʻai ma kahi pāʻina. Pono e kālua ʻia i nā ʻano ʻai, a ʻole ʻia. ʻĀina ʻia ke ʻai maka. Pono e ʻaina i ka ʻaina ahiahi. ʻO nā haʻahaʻa o kalori i kēlā me kēia lā mai ka 1400 - 1500 kcal.
Kuhi ʻia ka hoʻolālā meaʻai i kēia mau ʻōhua:
- hōʻole i nā meaʻai palaoa;
- ho'ēmi i ka ʻai ʻulaʻula;
- kaʻai nui ʻana o nā hua a me nā lau.
Eia kekahi, pono e haʻalele pono i ka hoʻohana ʻana i nā huahana koke a me nā hapa he nui o ka confectionery.
I kēlā me kēia lā ka ʻai ʻana o kahi kanaka i ka meaʻai me ka kolamu "ino", i kekahi manawa ʻaʻole ʻo ia e ʻike.
Kūleʻa nā mea Nutritionist i ka haʻalele ʻana i ka hoʻohana ʻana i kekahi mau meaʻai.
ʻO ka papa inoa o nā huahana like nui.
ʻO nā momona momona o ka ʻiʻo a me ka hoʻowahāwahā, ka waiū a me nā huahana momona momona kiʻekiʻe, nā meaʻai paʻani, ka hala o nā iʻa, a me nā ʻano iʻa like ʻole: ketchup, mayonnaise, etc.
Pono ʻoe e kaupalena i ka ʻai ʻana i ka meaʻai i kī ʻia ai a me nā palaoa, nā meaʻai wikiwiki, nā pāʻai kai, nā ʻūlū, nā huahana me nā kō, nā kō, nā wai ʻona, nā wai inu kūlohelohe.
ʻAʻole hiki ke paʻakikī ka huli ʻana i ka meaʻai, pono ʻoe e hoʻololi i nā huahana maikaʻi me nā mea maikaʻi no ke kino. He nui nō hoʻi nā huahana mana ʻia. Akā, ʻoi aku ka maikaʻi a me ke olakino.
Hiki ke hoʻohana me nā kiʻekiʻe LDL kiʻekiʻe:
- Olive a me ka pata pīpī Hiki iā lākou ke hoʻemi i ka cholesterol ma kahi manawa pōkole.
- ʻEluʻi ʻAʻole hiki i kēia mau huahana ke hōʻemi i nā kiko o ka cholesterol maikaʻi ʻole, akā e hōʻemi ana hoʻi i ka paona. ʻO ka mea hoʻohui e hiki i nā legumes keʻai i nā ʻano like ʻole.
- ʻO nā huaʻai a me nā mea ʻai i loaʻa ka pectin. Ua hiki i nā kānakaʻepekema ke loaʻa i ka hiki i ka pectin ke wehe i ka cholesterol i kahi manawa pōkole. Kōkua kēia: kārotō, mau ʻaka, kōkī, broccoli, nā aniani, nā ʻuala. Pono ʻoe e uku pono i ke kāleka, akā pono ʻoe e hoʻohana wale ia ma kona ʻano maka.
- Nā makepili. Aia ka pākīlani, kahi hua bale i loaʻa ka fiber, i hiki ai ke hoʻokaʻawale i nā kolu kino mai ke kino. E pōmaikaʻi hoʻi ʻo ʻOats a me ka palaoa.
- Holo pipi. ʻOiai ʻo ka ʻai ʻulaʻula, ʻaʻole ia e like me ka ʻiʻo ke keʻokeʻo, akā, he mea kūpono loa kēia ʻano pono no ka hana naʻau maikaʻi. Pono ka hoʻomanaʻo ʻia e hoʻopau ʻia i loko o ka mea hoʻolapalapa, kumukū.
- Pono ka waiū skimona, a, ʻaʻole hiki iā ʻoe ke kaupalena iā ʻoe iho i hoʻokahi ipu. E kōkua kēia inu i ka palupalu.
- Hoʻokomo i nā huaora C, E, D, a me ka calcium e hiki ke kōkua i ke kino i ka lawe ʻana i ka kolamu, a hoʻoikaika hoʻi i ka puʻuwai, nā ʻōpū.
- Seaweed. Hiki iā lākou ke kūʻai aku i nā lāʻau lapaʻau i loko o ka pauka form. ʻAʻole lākou wale ka hakakā i ka cholesterol, akā e hoʻomaikaʻi i ka digestive tract.
Eia kekahi, ʻae ʻia ka ʻāpīwī e hoʻopau ʻia no ka mea loaʻa i ka tannin. Māhuahua kēia mea hōʻemi i ka kolamu, a hiki ke inu i kēia mea inu i nā nui.
Kahi meaʻai ʻike a me kona ʻālana.
Nui nā hanana kūpono, no ka mea, nā huahana ola e hānai i ka ho'ōla o ke kino.
Pono ke kiʻi o ka ʻai e pono, no kēia e kamaʻilio pū aku i kahi loea - kahi mea lapaʻau, mālama maʻi i nā kauka.
Loaʻa kēia mau meaʻai haʻahaʻa haʻahaʻa i kēia mau pōmaikaʻi:
- lilo ka kaumaha, me ke kōkua o kēia meaʻai, pau ka hiʻona i ke kino;
- hoʻonui i ka "hoʻohana" cholesterol i ke kino;
- hoʻomaʻemaʻe i nā kīʻaha koko o nā palaki kolala;
- kūlia maoli o ka ate;
- huikala koko.
ʻO nā iho no nā mea i hoʻomaʻemaʻe ikaika loa, hiki i nā mea waiwai he nui ke hele aku. Hiki iā ia ke hoʻonui i ka irritability, nāwaliwali, insomnia. No ka hōʻalo ʻana i kēlā mau hopena, pono ia i lalo i ka mālama ʻia ma lalo o ka mākaʻi o ke kauka.
Hiki i kahi kīʻaha haʻahaʻa me ke kolamu nui ke ola, hoʻomanaʻo wale nō ka lilo ʻana o kēlā meaʻai i ke ʻano o ke ola, ʻaʻole hoʻi kahi ʻano kaʻawale. Me ka papaʻai i kahi paʻakikī, pono ʻoe e hana i nā hana pilikino, neʻe hou a haʻalele i nā hana ʻino. ʻAʻole lōʻihi ka hopena i ka wā e hiki mai ana. Hiki ke huki ʻia kahi hoʻolālā hoʻōla pilikino e kekahi loea i ʻike i ke kūlana olakino.
Ua wehewehe ʻia kahi meaʻai haʻahaʻa haʻahaʻa me ka wikiō ma kēia ʻatikala.
