Me kahi kiʻekiʻe o ka kolamu ma ke koko, pono ʻoe e pili i ka papaʻai kūikawā. ʻO ka pahuhopu o kaʻai lipid-hoʻēmi ʻana i ka hoʻomaʻamaʻa i ka waha o ka lipid a pale i ka hoʻomohala ʻana o ka naʻau a me nā maʻi vascular.
ʻO ka mea kūpono me ka kolamu kiʻekiʻe e pani i ka hoʻomohala ʻana o ka atherosclerosis, e hōʻemi ana i ka hopena o nā hoʻopiʻi weliweli a hoʻonui i ka pono o ke ola. Ma kahi o ka pale a me ka mālama ʻana o nā maʻi vascular, ʻoi aku ka nānā ʻana i ka meaʻai hypocholesterol e nānā no ka encephalopathy, ischemia cardiac, kiʻekiʻe ke koko a me ka momona.
Eia kekahi, ʻai maikaʻi me ka ʻai kiʻekiʻe o ka cholesterol pono no kēlā poʻe i loaʻa i ka maʻi maʻi. Ma hope o nā mea āpau, ʻo ke kāpae i ka hoʻoneʻe ʻana i nā mea o ka momona kākoleka, ua hele pū ʻia me ka uhai ʻole o ka lipid metabolism.
No laila, ʻo nā mea maʻi me ke kaumaha o ka mea momona nui e pono e pili i ka papaʻai e pili ana i ka hoʻopau ʻana i nā momona holoholona. Akā ʻo ka mea mua, pono e hoʻomaopopo ʻoe i ke kumu e hoʻopili ai nā pāla atherosclerotic a no ke aha lākou e pōʻino ai.
He aha ia ka kolamu a he aha kona ʻano?
ʻO kā Cholesterol he mea nui i ka membrane me nā hormone hāmeʻa maʻamau. Kūkā ʻia ka ʻōpū momona momona i ke kino o ke kanaka, ʻo ke koena o ka waiwai e komo me ka meaʻai.
I ke kino, ka like me ka kolamu ma nā ʻano o nā hoʻopulapula ʻē aʻe. ʻO kekahi o nā ʻāpana o ka waiwai he hopena ma ka atherogenic. ʻO nā lipoproteins haʻahaʻa haʻahaʻa kēia e manaʻo ʻia he mea ʻino.
ʻO ka lua o ka māhele o ka cholesterol he lipoproteins density kiʻekiʻe. Kuhi ʻia kēia mau pūlima no ka mea ʻaʻole lākou e ʻae i nā conglomerates momona e hōʻuluʻulu i nā paia vascular.
ʻO ka manaʻo o ka kolamu kiʻekiʻe e pili ana i ka nui o ka LDL a me HDL. Eia nō naʻe, inā he nui ka kolamu ma muli o nā lipoproteins density kiʻekiʻe, a aia hoʻi ka LDL i ka laulā maʻamau, a laila ʻaʻole ʻike kēia ʻano he pathology. No laila, ʻike wale ʻia ka hypercholesterolemia inā he kiʻekiʻe loa ka hōʻailona o ka cholesterol kino.
Pili ka nui o nā momona momona i ke koko ma muli o ke ʻano a me ka wahine. Kuhi ʻia nā mea kikoʻī i ka ʻoluʻolu:
- a i nā makahiki 40 - a i ka 4,93 mmol / l;
- ʻoi aku ma mua o 40 mau makahiki - a hiki i 5.18 mmol / l;
- a hiki i 17 mau makahiki - a hiki i 4.41 mmol / l.
He mea nui loa ia e pili pono i kēia kuʻina. Inā ʻaʻole i hana ʻia kēia, a laila ma hope o ka manawa e hiki i ke kaohi ʻana o ke kīʻaha koko, ka hōʻeha ʻana o ka naʻau, ka maʻi hepatosis, ka ʻeha, ka pancreatitis, ka maʻi hypertension, ka maʻi ʻeha a me ka maʻi diabetes.
I mea e pale ai i ka hiki ʻana mai o kēia mau ʻōlapa, he mea nui ia e ʻike i ke ʻano o ka meaʻai me ka kolamu e kūpono loa.
Nā loina o ka Hypocholesterol Nutritation
ʻO kahi papaʻai me ka hoʻokūkū koʻikoʻi o LDL i ke koko pono e pili me ka papa lāʻau no ka lāʻau lapaʻau No. 10/10 C e like me Pevzner. ʻO ke kumu nui o ka meaʻai he palena paʻa i nā ʻiʻo holoholona a me ka paʻakai.
Hiki iā ʻoe ke hoʻopau mai 2190 a 2579 kcal i ka lā. Pono ia e mālama i kahi kaulike o nā mea kanu. No laila, ʻo ka nui o ke olakino i ʻōlelo ʻia i kēlā me kēia lā he 90 mau grama, kahi e ʻae ʻia ʻo 60% o nā holoholona holoholona.
ʻO ka huela o kēlā me kēia lā a hiki i ka 80 g, ʻo ia ka mea kanu pono ma kahi o 30 g. ʻO ka nui o nā kalapika i kēlā me kēia lā he 300 g (no nā poʻe me ka momona) a me 350 g no ka poʻe i loaʻa ʻole ka pilikia me ke kaupaona.
Kahi ʻia ka ʻaila lipid-e pili ana i kēia mau ʻōlelo:
- Mea ʻai momona - pono ke lawe ʻia ka meaʻai i nā manawa 6 i ka lā, i nā wahi liʻiliʻi.
- Ka hōʻoleʻole i ka waiʻona - ʻo kahi ʻokoʻa ʻē paha he aniani o ka waina maloʻo ʻomaʻo.
- Ma ka liʻiliʻi o 1.5 lita o ka wai o ka inu e inu i ka lā.
- Hoʻopili ʻia nā momona manuʻai i nā leʻa lau.
- A hiki i ka 5 kalona o ka paʻakai e ʻae ʻia i kēlā me kēia lā.
Me kahi ʻike kolamu nui mai ka meaʻai, pono ke hoʻokaʻawale loa i nā ʻiʻo holoholona (lard, lard) a me kā lākou mau huaʻai he nui - keikihipa, puaʻa, goose, duck. Eia kekahi kekahi o nā iʻa a me ka lawaiʻa (nā puaʻa, nā pihi, ka caviar, mackerel, stellate firmgeon, carp, oysters, eel) e lawe pono ʻia mai ka papa hana.
Me ka hypercholesterolemia, pono e haʻalele i ka hōʻeha, ma nā mea maʻamau, nā palapū a me nā lolo. Nui nā wai (mayonnaise), nā waiū piha, nā kīʻaha paʻakikī me ka nui o ka momona o ka momona o ka momona e pāpā ʻia.
ʻOiai me ka kolamu kiʻekiʻe, ʻaʻole hiki iā ʻoe ke hoʻokaumaha i ka hua manu a me nā mea kūpeʻe. No laila, pāpā ʻia ka ʻai ʻana i nā pōpō, nā pastries me ka pata waiū e pili ana i ka lapoʻa, pōkole a me ka pu puʻu. Ma lalo o ka pāpā palenaʻole ʻole ka waiʻona, nā meaʻai wikiwiki a me nā meaʻai maʻalahi.
ʻO ka papaʻaina o nā huahana i kauoha ʻia no ka hypercholesterolemia:
| Nā huahana huahana | ʻO ka waiū, nā momona momona e hiki ai i ka 1,5%, ka mika, ka pipi kīwī, kefir, ka pāʻina paʻakikī |
| Nā iʻa a me nā kai iʻa | Herring, honu, pulamona, tuna, trout, hake |
| ʻO nā ʻōpala | ʻO nā aʻa lau (ʻeleʻa, sesame, linseed, palaoa) |
| Mea ʻai | Pīwī kuʻu, kalo momona, veal, rabbit |
| Nā kuʻuna | Kāpala, ke kāleka, ka pua nani, ka ʻona a i ka wī waina, ka mea lio |
| Nā laupala | Kāpiki, huaʻala, kamato, broccoli, beets, kāloti |
| Hoʻōla | Avocado, grapefruit, pomegranate, plum, apple |
| Nā beri | ʻO nā hua kanu, nā hua waina, nā ʻōpala, nā currants |
| Nā makepili | ʻWī, bale, brown brown, buckwheat |
| Nā mea inu | ʻApala a ʻōmaʻomaʻo paha, mauʻu rosehip, compote |
No ka hoʻohaʻahaʻa i ka kolamu koko, pono ia e ʻai i nā nati a me nā hua, he nui i nā huaora a me nā phospholipids, kahi e hoʻokaʻawale i ka LDL mai ke kino.
Hiki iā ʻoe ke hoʻomaʻemaʻe i nā kīʻaha koko mai ke kolamu me ke kōkua o nā ʻōpala iʻa. Kēia mau ʻōhua i ka statin, he mea hoʻohālikelike o nā lāʻau lapaʻau a me nā kūmole hana e hoʻohaʻahaʻa i ka hana o nā lipoproteins maikaʻi a pale aku i ka hoʻokumu ʻana o nā plik atherosclerotic.
ʻO kekahi huahana maikaʻi a koʻikoʻi e hoʻopau i ka kolikoli nui i loko o ke kino he broccoli. Aia ka hiʻi, ʻaʻole i unuhi ʻia i loko o nā ʻōpū, hoʻopuni ʻana i ka meaʻai a hoʻokaʻawale nō ia. Mahalo i nā fibar coarse, ka nui o LDL i loko o ke koko e hōʻemi ʻia e 15%, akā inā e ʻai wale ʻoe i ka 400 g o ka broccoli i kēlā me kēia lā.
Hoʻohui ʻia i nā huahana i ʻae ʻia, i hiki ke hoʻopau koke i ka cholesterol kino mai ke kino, e pono ai e lawe i nā kīʻaha meaʻai. No laila, me ka hypercholesterolemia, pono e hoʻohana i ka hoʻohui mea ʻai e loaʻa ana ka ascorbic acid, niacin, vitamin E, kalepona.
I keʻano kūikawā, he loaʻa nā loiloi maikaʻi ʻo Lucerne NSP, ka mea e hoʻoponopono ai i ka pae o LDL / HDL a hoʻoikaika i nā kīʻaha puʻuwai a me ke koko.
ʻO ka papa helu kolepa nui o kēlā me kēia lā
Me ka nui o ka kolamu ma ke kino, e hana ana i kahi mea ʻaiʻai no ka hebedoma he mea maʻalahi loa ia.
No ka hana ʻana i kēia, e hoʻohana i ka papa inoa o nā huahana i ʻae ʻia. No laila, no ka ʻaina kakahiaka, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā hua ʻai palaoa a pau, nā huaʻai, nā hua maloʻo, nā kele a me nā hua ʻai.
I ka wā pāʻina awakea, pono e ʻai i nā hua, nā hua, nā kāwili a me nā huahana paʻakai.
Pono ka ʻaina awakea i nā mea kākeke a me ka protein. No laila, pono ke hāʻawi aku i ka makemake i ka ʻiʻo, iʻa, nā cereals a me nā mea kanu.
Ma hope o ka papaʻai nui, nā huaʻai, nā kāwili a me nā waiū waiʻawaʻawa e kūpono me ka mea ʻana. No ka ʻaina awakea, e aʻo ʻia ʻana e ʻai i ka iʻa, ke kīʻī kuke, ka ʻai a me nā mea ʻai i nā ʻano ʻano like ʻole.
Ma mua o ka hele ʻana e hiamoe, hiki iā ʻoe ke inu i kahi aniani o ka kefir pakeneka.
Hoʻohana nui i nā ʻāpana
E hoʻāʻo ʻana i ka papaʻaina me ke kolamu nui, ka maʻi diabetes a me ka momona. No ka laʻana, no ka ʻaina awakea, hiki iā ʻoe ke hana i ka momona palaʻai me nā lentil.
No ka hana i kēia, pono ʻoe i nā pīpī i ʻōmaʻomaʻo (200 g), nā kaloti, ka lemon a me nā ʻolika (1 kēlā me kēia), ka aila ʻolika (80 ml), ka maloʻo maloʻo (10 g), ka paʻakai.
Ma mua e pono ʻoe e kō i ka ʻōpala i ka ʻala a me nā ʻoliki, ʻoki ʻia i loko o cubes. E kuke i nā lentils, e kau i loko o kahi kīwī, hoʻohui i ka wai a kuke ma hope o ka hoʻolapalapa no 20 mau minuke.
Ke palalulu nā pīpī - hoʻohui i nā mea momona, ka minela, ka paʻakai i ka hupa a mālama i nā mea āpau i ke ahi no kahi mau 10 mau minuke. Ma hope o ka hoʻomoʻaʻana, ka honu, me ka hua ʻai i hoʻomoʻa ʻia, ua ʻāwili ʻia me ka hoʻohana ʻana i kahi kāwele.
E ninini ʻia ka mea iʻa i loko o nā papa, me ka hoʻokaʻawale i kahi puna o ka wai lemon i loko o kēlā me kēia pahu. Kau i ka papa ʻaina i kāpī ʻia me nā mea kanu i ʻoki ʻia.
No kaʻaina awakea, hiki iāʻoe ke kuke i ka loea maʻalahi a me ka momona - nā kāwala moa me nā pī. No kēia ʻaina kahi e pono ai ʻoe i nā meaʻai aʻe.
- kākī huaʻai (250 g);
- nā paʻani pā (2 mau ʻāpana);
- kari, paʻakai;
- aila oliva (2 mauʻaila);
- wai (50 ml);
- palaoa (1 ipu).
ʻOki ʻia ka umauma moa i loko o nā ʻāpana lōʻihi, ʻūwī ʻia a paʻakai ʻia. Hoʻomoʻa ʻia ka ʻiʻo i ka aila a ʻōpiu. Wehe ʻia ka fillet mai ka pā, a ma ka koena i koe, kahi hui ʻana o nā peaches (ʻaʻohe ʻili), ʻili, wīwī a me ka wai e hoʻomoʻa a hiki i kona iʻa. E kau i ka umauma ma kahi pāwī, e ninini i ka saolo a me ka ʻaole me ka hapalua o ka peach.
I kekahi manawa, me ka hoʻokaʻawale nui o ka kolamu ma ke koko, hiki iā ʻoe ke mālama iā ʻoe iho i kahi papa ʻaina e pili ana i nā meaʻai i ʻae ʻia. No ka hoʻomākaukau i kahi momona ʻoluʻolu e pono ai ʻoe i ka nui o ka prunes, maukōmeni, nā karisa, nā huaʻoniʻo, nā ʻenemele maloʻo, nā cranberry maloʻo a me kekahi mau punetēpē o ka meli.
ʻO ka pauka, hoʻomoʻa ʻia nā ʻūpī, ʻoki ʻia i loko o nā ʻāpana me nā ʻāpana. E kulu ʻia nā hua maloʻo me ka wai e hoʻolapalapa ai, waiho ʻia no 3 mau minuke, holoi ʻia me ka wai anuanu.
Hoʻokomo ʻia nā meaʻono a pau i loko o ka pā hao, inu ʻia me ka meli, ka wai a hua ʻole me ka wai wai. Uhi ʻia ka pahu i ka uhi a waiho ʻia ma ka umu no 50 mau minuke (180 C).
Eia kekahi, me ka hypercholesterolemia, hiki iā ʻoe ke hana i kahi mea ʻono maikaʻi a maikaʻi i loko o kaʻaila. No ka hana o 3 mau lawelawe, pono ʻoe i ka meli (10 g), kaʻaila ʻōmaʻomaʻo (2 mau ʻeke), ka wai lemon (10 ml), wai (300 ml), gelatin (5 g), hua waina (150 g), stevia (15 g), ʻelua mau hua ʻehā, hoʻokahi maiʻa.
Ninini ʻia ka gelatin me ka wai a waiho ʻia no 10 mau minuke. Hoʻomoʻa ʻia ka ʻala, ma hope o ka wai lemon, ka meli, a me nā gelatin swollen i hoʻohui ʻia i ka pupa.
Hoʻomoʻa ʻia nā huaʻai, a ʻoki ʻia kēlā mau hua lāʻau i ka hapalua. A laila waiho ʻia lākou i loko o kahi kīʻaha a ninini ʻia me ke kīʻī ʻia. No ka hoʻoikaika, pono e kau i ka mea momona i loko o ka friji no kekahi mau hola.
Pehea eʻai ai me nā kiʻekiʻe LDL i hoʻākāka ʻia i loko o ke wikiō ma kēia ʻatikala.
