Aia kekahi manaʻo ʻo ka ʻai me ka cholesterol kiʻekiʻe i kālai ʻia e ʻai. Akā ʻo ka mea maoli ʻaʻole pēlā. Eia kekahi, no nā kānaka he nui, e komo pū ana me nā maʻi maʻi maʻi, he paʻakikī ke hōʻole i kēia huahana meaʻai.
Hōʻike nā haʻawina haukaʻa ʻaʻole ʻai wale nō ka ʻai, akā pono e ʻai ʻia me ka LDL kiʻekiʻe, no ke kōkua ʻana i ka pae ʻana i nā pae kolamu a hiki i nā pae holomua o ka atherosclerosis.
ʻO ka huahana ka nui o nā huaora a me nā mea pono e pono ai no ka hana maʻamau o nā wahina a me nā ʻōnaehana. ʻO nā huahana i hana i ka palaoa kahi mea ikaika no laila, no laila, ʻo ka poʻe e alakaʻi nei i ke ʻano ola kino e pono ai.
E ʻike i kahi papaʻai āu e ʻai ai me ka cholesterol kiʻekiʻe a me ka lolo, a ʻo nā mea i kuke ʻia ua pāpā ʻia?
He aha ke ʻano o ka papaʻai aʻu e ʻai ai me ka cholesterol kiʻekiʻe?
ʻO nā huahana bakery kahi huahana kal-calorie kiʻekiʻe, ʻo ka hana mua i hana ʻia mai ka palaoa keʻokeʻo premium. Loaʻa ka ʻai palaoa ma 250 kilocalories no 100 g o ka huahana. Kahi ʻia ka ʻike o ka kaloli nui loa ʻike ʻia i ka palaoa, ka mea e pono ai ke hōʻemi i ka maʻi diabetes a me ke kiʻekiʻe o ka cholesterol kino.
No laila he aha laʻa e hiki ai iaʻu ke ʻai? No ka pane i ka nīnau o ka poʻe maʻi, pono ʻoe e hoʻomaopopo i ka huahana ka mea e noʻonoʻo nei kaʻai (haʻahaʻa-calorie) a pono i ke kino. ʻO ka palaoa a pau ke kumu waiwai o ka huaola B, A, K. He nui nā mea kanu a me nā mea kanu huaʻai. Kēia huahana ʻo ia he mea nui i makemake ʻole ia i ke ʻano hepa therapeutic.
Hoʻonui ka maʻamau maʻamau i ka gastrointestinal tract, hoʻāla i ke koʻikoʻi, e hoʻoneʻe i nā mea momona a me nā meaʻala. Hoʻomaikaʻi ka kūlana o ke kīʻaha koko a me ka puʻuwai, e kōkua ana e mālama i ke kō o ke koko maʻamau, e pale aku i ka nui o ka paona a me ka hoʻohiolo ʻana i ke kaulike kolamu.
ʻO ka berena Bio kahi huahana kūʻokoʻa, kahi kiko like o ka cholesterol i ka berena me ka ʻehā. Hoʻomau ʻia ʻo ia me ka waiū, ke kōnala gula, nā hua moa moa, ka paʻakai, ka lau nahele a me nā momona holoholona. Hoʻohana i nā lau maloʻo, nā hua kanu, nā mea ʻala - kōkua lākou i ka hoʻomaikaʻi ʻana i ka ʻono.
ʻO ka berena ola he ʻano huahana i hana ʻia ma ke kumu kinona maoli, iʻa ʻia me ka palaoa a me nā māla palaoa. Paʻa koke ia, hoʻōla maikaʻi i ka ʻiʻina i ka ʻōpū, ʻaʻole i pili i ke kahe koko, e hoʻohaʻahaʻa i ka LDL.
E kūʻē i kahi kūʻai o ka papaʻai o ka meaʻai, pono ʻoe e ʻai i nā ʻalāki a me nā ʻōwili berena. ʻAʻohe o ka berena i ka kolamu, hana ia mai ka palaoa me nā haʻahaʻa haʻahaʻa, nui i loko o ka fiber, nā minerale a me nā huaora. E hoʻomoʻi maikaʻi a maikaʻi nā huahana, mai alakaʻi i ka ʻaloli a me ka fermentation i loko o nā ʻōpū.
ʻAʻole hiki i ka berena Bran ke hoʻonui i ka kolamu. Eia kekahi, loaʻa i nā meaʻala he nui e hoʻomaikaʻi i ka ʻoihana digestive. Wahi a nā meaʻai ninaninau, e ʻai nā mea maʻi me ka atherosclerosis i ka palaoa bran i kēlā me kēia lā.
Hāʻawi i ka pōʻai me ka bran e hōʻemi i ka nui o ke kaumaha, hoʻomaikaʻi i ka metabolidity lipid.
Rye a me ka palaoa hina
ʻAʻole ia he mea huna me ka meaʻaiʻaiʻai, makemake nā mea kanu i ka haʻalele i ka ʻai ʻana i ka papa keʻokeʻo. ʻAʻole ona koloka, akā aia ka nui o nā kaola, ka mea e alakaʻi ai i kahi pūʻulu nui o ke kaupaona ʻana. No laila, no nā maʻi lolo, ua pāpā ʻia ia huahana, no ka mea e hāʻawi ai i ka hōʻiliʻili o ka momona i ke kino, ke alakaʻi nei i kahi hōʻemi o ka papa o ka maʻi maʻi.
Hana ʻia ka ʻele a aiʻa paha ma ka kumu o ka rye sourdough. Wahi a nā ʻenehana kūpono, pono ka manuahi o ka mea hū. Hoʻonui ʻia nā huahana me nā huaora, nā waikawa amino, nā hao, nā magnesium. A pōmaikaʻi ka ʻai Rye i ka hoʻoilo, me ke kōkua no ka hoʻoulu ʻana i ke ʻano o ka pale mai.
Hoʻopili i nā mea kanu, i loaʻa i ka berena rye, e kōkua i ka hoʻopauʻana i nā toxins mai ke kino, hoʻomaikaʻi i ke keʻa ʻana o ka digestive, saturates no ka manawa lōʻihi. No ka lilo ʻana o ka ikehu i ka hoʻoneʻe ʻana o ka fiber, lilo i ke kaumaha o ke kanaka. No laila, hiki ke hoʻomehana ʻia nā maʻi ʻoi.
ʻAʻole ʻōlelo ʻia ka berena hina me ka hoʻopili ʻana i ka ʻai no ka mea ʻoi aku ka nui o konaʻaiʻai. Me kahi papaʻai, hiki iā ʻoe ke ʻai i nā manawa he hoʻokahi i ka mahina. Hiki i ka nui o ka intake ke hoʻonui i ka LDL i ke koko.
ʻO ka berena Borodino, ma muli o ka hoʻopili ʻana o nā waika lipid i loko o nā pākia a me ka wehe kūlohelohe mai ke kino, e kōkua ai e hōʻemi i ka kolamu ma ke koko.
Kāleʻa Holo Cholesterol
I ke kālā o ka kolamu ʻana i ka berena, pono ʻoe e ʻike i ka ʻano o ka huahana. No laila, ʻōlelo ʻia nā poʻe maʻi e aʻo pono i ka lepili ma ka pale i ka haʻalele ʻana i ka pōʻino i ke kino.
He nui mau pahuhopu kaila kai atherosclerosis. ʻO ka mea mua, me ke kōkua o nā mea kanu, pono ia e hoʻemi i ka nui o nā lipoproteins kahawai haʻahaʻa. I ka manawa like, pono ia e hoʻonui i ka ʻike o ka cholesterol maikaʻi.
Ua hoʻomohala ka mea hoʻolako kai nui i ka nui o ka mea ʻai nui no ka mea maʻi. ʻAʻole nui nā loea lapaʻau i manaʻoʻiʻo iā ia, akā ua hōʻoia nā noiʻi lapaʻau a me nā hoʻokolohua i kona pono. Ma ka ʻae o ke kauka, hiki i kahi mea maʻi maʻi hoʻāʻo ke ʻano e ʻai ʻia i ka kolamu.
ʻO ka papaʻaina o kahi mea ʻai maikaʻi o Israeli he mau papa ʻelua. Nā Mana Mana:
- ʻO nā lā 14 mua, pono e inu ka mea maʻi ma ka liʻiliʻi he 2 lita o ka wai i kēlā me kēia lā. Kāhā ʻia, ka wai, ka wai minuke, a me nā mea inu kīhai i hoʻokomo ʻia i loko o kēia nui. Lawe i nā mea paʻakikī i ka laikini, ʻai i nā mea kanu a me kahi meaʻai ʻai. Pono ʻoe e ʻai i kēlā me kēia hola 3-3.5. I nā hebedoma he ʻelua, ʻike ka wikiwiki o ka pohā o ka nui 2-5 kg, ke hoʻonui nei ke ʻano o nā kīʻaha koko, e piʻi ana ke kahe o ke koko, a ʻo ka hapa nui o nā pli kolesterol.
- ʻO ka lōʻihi o ka heleʻana a hiki i ka mea maʻi e hōʻea i ka pae o ka kolamu e makemake ai i ke koko. Hiki iā ʻoe ke ʻai e like me ka papa maʻamau ma muli o nā makemake a me nā papa ʻaina me ka LDL kiʻekiʻe. ʻO ka mea nui, ʻo ia ka hoʻopau ʻana i nā ʻanoʻai i ka papa ʻaina. I ka manawa like, pono e loaʻa i ka ʻai i ka ʻiʻo, nā huahana iʻa, nā huaʻai a me nā mea kanu, nā huaʻai piha.
Ke koho ʻana i ka berena no ka meaʻai o ka meaʻai, pono ʻoe e hāʻawi i ka makemake i nā mākeke pōkole i hana ʻia mai ka palaoa koli.
Pehea e hoʻomaopopo ai i ka papa ʻai meaʻai?
Ke koho ʻana i kahi huahana, pono ʻoe e hoʻolohe i kēlā ʻano kuhikuhi e like me ka glycemic index; ke hōʻike ana i ka hopena o kahi huahana pālua ma nā waiwai o ke kō i loko o ke kino o ka mea maʻi.
Ua hōʻike ʻia ʻo ia ka lau o ka papa ʻai me ka liʻiliʻi glycemic index. Inā kūʻai ʻoe i ka huahana i ka ʻoihana maʻi maʻi, a laila hiki ke hōʻike ʻia ke GI ma ka laulima. Aia nā papa kūikawā ma ka Pūnaewele e hōʻike ana i ka kuhikuhi o kahi huahana. Pono ʻoe e hoʻolohe i nā ʻano o ka palaoa, hoʻohui, ʻona, inā he mea ʻai ma ka ʻano, nā pā hale.
ʻO ka helu kuhikuhi glycemic haʻahaʻa no ka berena bran. Hiki i kēia huahana keʻai palekana i ka maʻi maʻi me ka cholesterol kiʻekiʻe. ʻAʻohe ʻōnaehana Bran, no laila, e mālama i nā mea momona a me nā lau o nā mea kanu maikaʻi e hoʻopilikia pono ana i ke kaʻina hana. Ke hoʻomaʻemaʻe ʻana i ke kino, ʻaʻole ulu ka glycemia, nā lipides hōʻeha e hoʻohemo i ka hypercholesterolemia.
Me ka hoʻonui nui o ka kolamu kino ʻole, hāʻawi i ka ʻai ʻaʻole pono. Pono ʻoe e ʻike i ka huahana e kū mai nei e like me kāna huahana eʻai ai, koho i ke ʻano like āu e makemake ai a me ka mea hana bona.
He aha ka lau e pono ai e wehewehe i ke wikiō ma kēia ʻatikala.
