He aha nā meaʻai e laʻi i ke kolamu kiʻekiʻe?

ʻO kā Cholesterol he waiwai me nā waiwai pono e pono ai ke kino o ke kanaka i ka pāpaʻi. 80% o ka cholesterol ka mea e kekahi mau kino i loko o ke kino, a ua pau wale ka 20% e nā kānaka me ka meaʻai.

ʻO ka maʻi Cholesterol ka mea inu pia. Mahalo iā ia, ua hiki mai ke hoʻokumu ʻana o ka pā o ka cell, ka hoʻouka ʻana o kekahi mau hormones, vitamina, kolamu e pili ana i ka metabolism.

ʻOkoʻa nā papa inoa o nā makahiki kolamu ma nā kāne a me nā wahine.

Hoʻololi ka poʻe kauka lāʻau lapaʻau i ʻelua mau ʻano o ka cholesterol:

• maikaʻi
• hewa.

Hiki i nā pae kiʻekiʻe o ka cholesterol maikaʻi ke hoʻonāukiuki i ka hoʻomohala ʻana i nā ʻano nui a me nā maʻi, no ka laʻana, ka naʻau a me nā maʻi vascular a me ka maʻi maʻi, hiki ke alakaʻi i ka hoʻomohala ʻana i ka atherosclerosis.

Ke lawe ʻia nei ka wai pipi lipophilic i loko o ke kanaka ma ke ʻano he koko koko ma o nā kīʻaha koko. Ke hana nei kēia kaʻina me ke kōkua o lipoproteins - nā mea hōʻiliʻili nui o ka protein koʻikoʻi o nā kiʻekiʻe a me ka haʻahaʻa haʻahaʻa.

ʻO ka kolamu ma nā lipoproteins haʻahaʻa-like me ka cholesterol maikaʻi kino. Inā nui aku kēia ʻano o ka cholesterol i ka hana maʻamau, hiki iā ia ke hōʻiliʻili i loko o nā moku a waiho ʻia i loko o ke ʻano o nā hua kolamu kolesterol.

ʻO ka hōʻiliʻili o nā lipoproteins density haʻahaʻa loa ma nā paia o nā kīʻaha koko ke alakaʻi i nā pilikia o ke kaomi, e alakaʻi ana i ka maʻi o nā maʻi cardiovascular. No laila, ʻomaʻamaʻi nā mea lapaʻau e lawe i ke kaʻau koko i kēlā me kēia makahiki e mālama pono i nā pae kolamu ma ka kaohi. Ma ka ʻaoʻao ʻē aʻe, ʻaʻole pono e hōʻemi nui ʻia ka lipoproteins kiʻekiʻe, ʻoiai mea e loaʻa ai kahi manaʻo e hoʻomohala i ka puʻuwai naʻau.

ʻO ka pae maʻamau o ka cholesterol i ke koko o kahi kanaka he hōʻailona no ka 5 mmol no ka pākeke pākēneka. Kahi ʻia kahi hōʻailona o ka 4,5 mmol no ka pākeka pā.

ʻO ka intake o kēlā me kēia lā o ka cholesterol me ka meaʻai he 300 milligrams. Hoʻopili kēia kuhikuhi i nā kānaka olakino. ʻO nā maʻi me ka hypercholesterolemia e pono i ka hana o ke 200 mg i kēlā me kēia lā.

Ua kūkulu ʻia kahi meaʻai kūikawā, nā kolikoli-free no nā poʻe maʻi me nā kiʻekiʻe kiʻekiʻe o ka cholesterol maikaʻi ʻole.

He hopena maikaʻi ʻo Diet ma ka ʻōnaehana hana, nā ʻāpana a me nā ʻōnaehana vascular.

Ma hope o ka kau ʻana i kahi hoʻopaʻa olakino a me ka hōʻike ʻana i nā hoʻokolohua, pono nō e kauka nā kauka i ka helu helu 10.

ʻAʻole hiki iā ʻoe ke hoʻohana i nā lāʻau lapaʻau kānaka no ka mālama ʻana inā ʻaʻole i kuhikuhi ʻia e kekahi kauka.

Hoʻokomo ʻia nā mea ʻai lapaʻau me ka hoʻohana ʻana i kahi mea liʻiliʻi a i ʻole pau ʻole i ka hoʻohana ʻana i nā meaʻai paʻakai a me nā meaʻai i loaʻa nā momona holoholona.

ʻO ka hoʻohana ʻana i ka meaʻai hiki ke hōʻemi i ka nui o ka hoʻomohala ʻana:

1. nā maʻi o ka puʻuwai a me nā ʻōnaehana vascular;
2. ka hoʻokumu ʻana o ka atherosclerosis;
3. maʻi pūpū a me nā ākau.

Hoʻopili i kēia mau mea, kōkua kēia meaʻai e hoʻomaikaʻi i ka metabolism a me ka hoʻohiolo i ke kahe koko.

Hāʻawi ka papa kuhikuhi o kēlā me kēia lā i kēia mau kānāwai:

• ʻaʻole iʻoi aku ka nui o ka momona i ka 85 grama, kahi e 30 mau mea e pili ai i nā mea momona;
• ʻAʻole pono nā calcium i ka 360 grika i loko o kaʻai o ke kanaka, a i loko o nā mea maʻi e hōʻeha nei i ka momona ʻaʻole pono lākou eʻoi aku ma mua o 280 grama;
• pono ke kumu o ka ikehu i kēlā me kēia lā e 2500 kcal;

Eia kekahi, ʻo ka nui o ka protein e pono ai ka 100 g, aʻo 55% pono mau kahu holoholona.

ʻAʻoleʻoi aku ke ʻano o ke anuanu o ka meaʻai wela ma kahi o 55 mau kekona, ke anuanu - 15 mau kiʻekiʻe.

Pono ka māhele o ka lāʻai i ka ʻāpana ʻelima. Mahalo i kēia hoʻoponopono, ua liʻiliʻi nā papa o ka ʻai, ʻaʻole nui ka ʻōpū a kālai hou i ka meaʻai.

Hāʻawi ʻia ke ʻai ʻia i nā paʻakai paʻakai. Aia nā meaʻai a pau me ka paʻakai. ʻO ka nui o ka paʻakai e ʻae ʻia no ka hoʻohana ʻana, ʻaʻole eʻoi aku ma mua o 5 mau grama. Inā makemake, hiki iā ʻoe ke paʻakai i ka ʻai ua kuke ʻia.

Hiki i ka paʻakai ka mālama i ke kahe i loko o ke kino, kahi e piʻi ai i kahi hoʻonui o nā kau ma luna o nā keiki.

No ka hana maʻamau o ka ʻōnaehana urinary, ʻōnaehana o ka mōʻī, ʻo ka hoʻokomo ʻana o kēlā me kēia lā i ka wai o 2 lita. Waiho wale ka wai i kēia helu. ʻAi, tiʻi, ʻala ʻaʻala ʻaʻole i manaʻo ʻia i loko o ka cafe.

ʻAʻole ia e kauoha ʻia e inu i nā mea inu ʻawaʻawa, ʻo ia hoʻi ka poʻe me nā mea inu wai momona kiʻekiʻe. Inā ʻike ʻole nā ​​contraindications i ka mea hoʻomanawanui, hiki iā ʻoe ke hoʻopau i ka 50 pālea o ka ʻulaʻula maloʻo homemade i kēlā me kēia lā i ka wā e moe ai.

ʻO ka hoʻonohonoho o kēia mea inu ka flavonoids e loaʻa nā waiwai antioxidant. Mahalo i kēia mea, pale ʻia nā ʻālea mai ka nānā ʻana mai i nā palaki kolesterol hou. Lā ʻia ia e hoʻohana i nā huahana o ka tapaa.

Pono ka poʻe maʻi e loaʻa ana i nā paona keu a me nā momona he nui ke kaumaha. ʻO ka momona momona he pōʻino kino, ka mea e pale ai i kekahi mau kino o ke kanaka mai ka hana maʻamau, no ka laʻana, ka puʻuwai a me nā ate.

Hoʻomaopopo ʻia e wehe i nā momona holoholona mai ka meaʻai, pono e hoʻopili ʻia me nā momona momona. ʻAʻole loaʻa ka palaʻai i nā kolamu. ʻAʻole lākou i kahi hopena maikaʻi ma nā paia vascular, ma muli o ka huaʻalima E i loko o ka hoʻopili ʻana i nā ʻano loina mea kanu. ʻO ka Vitamin E kahi antioxidant.

Pono nā lā e ʻai:

1. Nā huaʻai hou a me nā lau.
2. Nā huahana e loaʻa ai nā huaora C, P, B.
3. ʻO nā huahana e loaʻa ai nā paʻakai pākia, kalima paʻakai.

Hiki i nā macronutrients maikaʻi ma luna a me nā huaora ke pale i nā paia o nā kahe koko, hoʻomaikaʻi i nā mea antioxidant.

ʻO ka pāhau a me ka magnesium i loko o nā meaʻai kanu he hopena maikaʻi loa ia ma ka hana naʻau.

Nui nā ʻai o nā meaʻai ʻaʻole i ʻōlelo ʻia no ka inu inā e hoʻokiʻekiʻe ka cholesterol.

ʻO ka mea mua, he mau huahana nā huaʻai holoholona. ʻO kēlā mau meaʻai kahi kumu o nā kolamu maikaʻi ʻole. Pono hoʻi ʻoe e haʻalele i ka hapa nui o nā mea momona i hoʻopau ʻia. Hiki ke maʻalahi i kēia mau mea a hoʻohuli i ka momona.

Eia kekahi, ʻo nā meaʻai e hiki ke hoʻowalewale a hoʻonāukiuki i ka nalo, cardiac a me nā ʻōnaehana vascular e haʻalele i ka meaʻai.

Pau ka ʻai ʻana i ka ʻai, kālua ʻia, kālua ʻia. He kūpono no ka hāʻawi ʻana i nā meaʻai iʻa ʻia. Hiki i kēia ʻanoʻai ke hoʻonui i ka nui o nā lipoproteins haʻahaʻa haʻahaʻa.

Manea ʻia e ʻai i nā lau i kuke ʻia. ʻO kēia ke kūpono i ka mea kanu i nā hua māla i loaʻa iā lākou ka momona loea, kahi e hoʻomālamalama ai.

ʻO nā mea ʻai e pāpā ʻia me ka kiʻekiʻe kolamu e kākau ʻia ma lalo nei.

No nā huahana kua kāpae ʻia e haʻalele ʻia mai ka papa kuhikuhi:

• ʻO nā huahana palaoa, nā pancakes, nā pie, nā pancakes, pasta i hana ʻia mai nā ʻano palupalu, nā huahana confectionery mai ka pu a me ka mea hū;
• nā huahana dairy e loaʻa ai nā momona momona (waiū, ke kō, keena kīkī, kaʻaila waiū, ka waiū i hoʻomoʻi ʻia, kefir);
• nā huahana e loaʻa ai nā momona momona (lard, butter, margarine);
• hua moa (palaoa, ʻū ʻia;
• hua manu;
• huʻu ʻala
• kaiʻai e like me squid a i ʻole;
• mauʻa momona, kaʻaila, borscht;
• nā iʻa momona kiʻekiʻe;
• puaa, kui, hune, keiki hipa;
• waihala, nā huahana i ʻoki i ka ʻaila;
• huehahu ʻaila, kāwili, mayonnaise;
• hau kalima, kaʻaila, keʻokeʻo a me ka waiū kalaka.

ʻO ka meaʻai meaʻai kā nā meaʻai e loaʻa nā unsaturated fatty acid. ʻO kēia mau meaʻai kahi kumu o ka cholesterol maikaʻi.

ʻO ka papa inoa o nā meaʻai e ʻai ai:

1. Nāwele palaoa, bran roti, nā hua wholemeal.
2. Hana ʻia mai ka palaoa durum.
3. Huam, kalala, beets, kāpala, kāloti.
4. ʻO ka iʻa, akā ʻaʻole nā ​​momona momona.
5. ʻO nā meaʻai o ke kai e like me mussels, oysters, scallops.
6. Nā Leo
7. Oatmeal, pāwana, nā lāʻau.
8. Hoʻohui i nā wai momona hou.

ʻO kēia pūʻulu pū kekahi me ke kō a me nā hana hoʻoneʻe.

Pehea ke ʻai me ke koko koko kiʻekiʻe e hōʻike ʻia ma ke wikiō ma kēia ʻatikala.