Wahi a WHO, ʻo ke kumu nui e make ai ka waena o ka poʻe i ka maʻi cardiovascular. A ʻo ke kumu nui e alakaʻi ai i ka make he nui ka pae o ka kolamu ma ke koko.
Eia kekahi, ʻike pinepine ʻia ka hypercholesterolemia i nā kāne. I ka wā ʻōpiopio, ka nui o ka wai momona momona, ka mea i loaʻa mai nā huahana haʻahaʻa loa, ʻaʻole ia e hōʻino loa i ka olakino, no ka mea, hiki i ke kino ikaika ke hoʻoponopono kūʻokoʻa i ke kiʻekiʻe o LDL a me HDL.
Akā ma ke ʻano o ka ʻelemakule, ke puka nei ke kino, huehue ka hana o ka puʻuwai a me nā kīʻaha koko. Eia nō naʻe, ke hoʻomāhuahua nei ke kūlana i kahi ʻano hana ʻole, hana maikaʻi ʻole a me nā pono maikaʻi ʻole.
No laila, ʻo nā kāne, ʻoi aku ka poʻe me ka maʻi maʻi, e kiaʻi pono i kā lākou ʻai. A me kāu mau kiʻekiʻe o ka cholesterol, pono ʻoe e hele i ka nui o ka meaʻai, no ka mea hiki iā ʻoe ke hoʻokō i ka hāʻawi ʻana i ka LDL e ka 10-15%.
ʻO ke ʻano o ka kolamu a me nā kumu no kāna hoʻonui
Pono ke kino i ka cholesterol e hoʻokō i nā kaʻina hana. Me kona mea kōkua, ua hoʻonui ʻia ka ʻōnaehana olakino, ʻano maʻamau ka ʻōnaehana hormonal.
Pono nā kāne i kēia ʻano e hana i ka testosterone. Akā inā kiʻekiʻe loa ka hōʻailona o ka kolamu, e emi ana ke kahe o ke koko, a ʻano puka nā plika atherosclerotic ma nā kīlea. Hoʻokomo kēia mau mea āpau i ka ʻōnaehana cardiovascular.
I nā kāne, ke kumu nui o ka hoʻonui ʻana i ka kolamu ka hōʻino ʻana i nā momona momona o ka hoʻomaka ʻana ʻana o nā holoholona. ʻO nā hana ʻino e like me ka puhi inu a me ka hoʻowahāwahā ʻona e kōkua i ka hōʻiliʻili ʻana o nā mea ʻino i loko o ke kino.
ʻO nā kumuhana ʻē aʻe e hiki ai ke hoʻonui i ke kolamu ʻoi koko:
- ʻano hana kino;
- hyperglycemia ʻole;
- hypothyroidism;
- ʻopi momona
- ka hopena o ka bile ma ka ate;
- hopena maʻi;
- haʻi maʻi
- ka pohō nui ʻole a i ʻole ka lawa ʻole o kekahi mau hormone.
Kūʻai ka nui o ka kolamu ma ke koko i nā kāne ma muli o ka makahiki. No laila, a hiki i 20 mau makahiki, 2.93-5.1 mmol / L e manaʻo ʻia ana nā hōʻailona alima, a hiki i ka 40 makahiki - 3.16-6.99 mmol / L.
I nā makahiki he kanalima, hiki i ka nui o ka wai ʻaka momona mai ka ʻĀina 4.09-7.17 mmol / L, a i nā kānaka he mau makahiki ma mua o 60 - 3.91-7.17 mmol / L.
Nā hiʻohiʻona o ka meaʻai cholesterol
ʻO ka ʻai me ke kolamu koko nui i nā kāne ke kau nei i ka ʻai i nā meaʻai i loaʻa ka liʻiliʻi o nā momona holoholona. Ua kuhikuhi ʻia kahi ʻai hypocholesterol no nā maʻi e loaʻa ka waiwai o ka kolamu ma mua o 200 mg / dl.
Pono e mālama ʻia kahi meaʻai kūpono no nā mahina ʻeono. Inā ma hope o ka mālama ʻana i kaʻai ʻana i ka ʻaila o ka momona o ka waiʻona momona i loko o ke koko, ʻaʻole ia i hōʻemi, a laila ua kuhikuhi ʻia ka lāʻau lapaʻau.
Kālai ʻia ka mea ʻai no ke kolamu kiʻekiʻe i nā kāne i kēlā me kēia lā i nā meaʻai o ka meaʻai i nui ka momona, nā huaora, nā hāmama a me nā mea lipotropic. ʻO ke kumu kumu o ka papa ʻaina, nā hua ʻai a me nā mea kanu ʻai. Hiki ke ʻai ʻia i ka ʻai ma mua o ʻekolu manawa i ka hebedoma. A no ka kuke ʻana, pono ʻoe e hoʻohana i nā ʻano ʻai i pono e ʻoki ʻia, ʻai ʻia a ʻūlua ʻia.
He mea maikaʻi no nā kāne e ʻai i ka iʻa iʻa ʻia. ʻO nā mea inu, pono ke hāʻawi i ka pā ʻōmaʻomaʻo a me ka wai maoli.
Nā kumumanaʻo i nā mea nui e pono ai no ka hypercholesterolemia:
- Lawe ʻia ka ʻai i nā mahele liʻiliʻi i kēlā me kēia 2-3 mau hola.
- E piʻi i ka 300 mg o ka cholesterol i ka lā.
- ʻO ka nui o ka momona i kēlā lā i kēia lā he 30%, nona ka 10% wale nō ka mea mai ka holoholona.
- Koho ʻia ka helu calorie i kēlā me kēia, e pili ana i ka makahiki a me ke pae o ka hana kino.
- Pono e kaupalena i ka paʻakai o ka paʻakai i 5-10 g i kēlā me kēia lā.
Nā huahana kūʻai ʻia a hāʻawi ʻia
Me ka kolamu kiʻekiʻe, ʻoi aku ka mea nui e haʻalele i ka nui o nā huahana, ka hoʻohana maʻamau o ka mea e alakaʻi ai i ka pani ʻana i nā kahe koko. No laila, hiki i ke kauka ke papa i nā kāne e ʻai i nā ʻano momona o ka ʻiʻo a me ka moa (hipa, puaʻa, pipi, pipi. Loaʻa nā maʻamau he nui o ka cholesterol i nā momona holoholona, nā ʻili a me nā ʻeha, e like me nā polola, ʻeha a me nā ate.
Me ka hypercholesterolemia, ka waiū piha a me nā huahana mai ia mea, ʻo ia ka cream a me ka pata, ua contraindicated. Yolks huaʻai, mayonnaise, margarine, sausages hiki ke hoʻonui i ka nui o LDL.
ʻOiai ke kūpono o ka iʻa, hiki i nā kauka ke papa i ka ʻai ʻia ʻana o kekahi oʻa iʻa aila. No laila, ʻo ka mackerel, kalima, sardines, bream, shrimp, eel, a me nā ʻano iʻa ka iʻa, ua contraindicated no ka hypercholesterolemia.
E hāʻawi nā kāne i ka mea ʻai i ka meaʻai wikiwiki, i nā ai, i ʻaina, ʻoli a me nā haki. ʻAʻole kōkua ʻia ke hoʻohana ʻana i ke kofe a me nā mea momona maloʻo.
Hiki ke hoʻopau i kēia mau meaʻai no ka haʻahaʻa kiʻekiʻe ma ke ʻano he mau.
- kaʻaʻai palaoa (oatmeal, buckwheat, brown brown, oats, bran, sprouted palaoa grains);
- aneane nā ʻano āpau a me nā hua ʻai;
- nā lau (Kāpala, huaʻala, kamato, ke kāleka, kukama, beets, ʻeha, ka ʻona);
- ʻai momona (moa, moa, turet fill, rabbit, veal);
- nā huaʻai a me nā huaʻai (citrus fruit, apple, cranberry, vine, apricot, avocado, figs);
- ʻāhā (ʻāoʻala o loko);
- nā iʻa a me nā kai iʻa (shellfish, trout, tuna, hake, pollock, pink salmon);
- greens;
- huʻihuʻi;
- nā huahana paʻakai liʻiliʻi.
ʻO kahiʻaiʻai no ka hebedoma
I ka hapa nui o nā kāne, ua pili pū ka hua'ōlelo ʻaʻai me ka hoʻohana maʻamau ʻana i nā kīʻaha tasteless, monotonous. Akā, ʻaʻole e hiki i ka papa ʻaina o ka lā wale nō ke olakino, akā ʻono a me ka ʻano.
I ka wā hoʻomaka, ʻo ka hoʻopili ʻana i ka meaʻai kūpono ʻaʻole e maʻalahi. Akā e hoʻolōʻihi ʻia ke kino no ia, a ʻeono ka manawa o ka meaʻai e ʻoluʻolu ai ʻoe i ka pōloli.
Loaʻa ka maikaʻi o ka mālama ʻana i ka papa ʻaina no ke kolamu kiʻekiʻe a ʻaʻole wale ia e hoʻolaʻa i nā metabolidity lipid, akā hoʻomaikaʻi nō hoʻi i ka hana o nā ʻōnaehana āpau a me nā kino āpau. Ma muli o kēia, ua hoʻihoʻi hou ka kaulike o ka hormonal, ke piʻi nui nei o ka hana o ke kālai ʻana, a lilo ka naʻau a me nā kīʻaha koko a ikaika hoʻi.
E maʻalahi ka hana ʻana i nā menus no ke kolamu kiʻekiʻe i ka kāne. E like paha kēia me ka papa kuhikuhi no ka hebedoma:
| ʻAina kakahiaka | ʻAi awakea | ʻAi awakea | Snack | Kai ʻaina | |
| Pōʻakahi | Cheesecakes a me ka waiʻu i hou ʻia | Pūlehu | Kīwī ʻia iʻa, hupa me ka ʻai momona a me nā mea ʻai, maloʻo compote hua | ʻApala o nā hua waina | Kālā casserole me nā hua maloʻo |
| Poalua | Oatmeal ma ka wai, ʻōmaʻomaʻo | ʻOkeleka liʻiliʻi haʻahaʻa | Lorsen borsch me nā pīni a me nā iʻa, berena bran | Ua nui nā hua ʻalā o nā kūlohelohe | Nīleʻa me nā mea ʻai me ka kupa o ʻAmelika ʻAmelika |
| Poakolu | ʻO ka pīkī liʻiliʻi me nā kīhā haʻahaʻa, ʻī | ʻApikino | Kī ʻia ʻumaʻa, umauma moa, kāloti salala kuke ʻia, ka huki me ka waiū (10%) | Nā hua maloʻo | Lean sopan me ka waiū piha i ka wai momona |
| Poaha | Palapala kōmole ma ka waiū (1%), mea kanu | Lūkini | Hoʻokomo ʻia i nā veal, kālua lau | Ua kāwili ʻia i nā ʻōpū me ka meli, ke kōkō a me nā mea maloʻo. | ʻO ka momona lau, mea momona ʻoka haʻahaʻa |
| Pōʻalima | Pau i ka palaoa palaoa me ka meli, ʻōmaʻomaʻo | Ua ʻapo ʻia | Lato a Lentil, ʻaʻai palaoa a pau | ʻO nā hua a me nā hua pā | Iʻa pāpaʻa, kāpī ʻia me ka pōpō pepa a me nā kāreti |
| Poaha | ʻO ka umauma Buckwheat me ka waiū skim, ʻoi palaoa piha | ʻO kekahi mau keke a me ke kō | ʻO nā momona momona i hoʻomoʻa ʻia, durum palaoa pasta | ʻO kahi aniani o ka keʻa pākēneka | ʻĀmaʻomaʻo Greenea, Meaʻai Pīpī |
| Lāpule | Rūʻeleʻele i kāwele manu me ka hua ʻai, kaʻaila lāʻau | ʻO kahi wai kūlohelohe | ʻO ka loko iʻa ʻulaʻula, nā pua ʻōmaʻomaʻo a me ka cauliflower | Nāanika | No kaʻaila o ka paukena, nā kāloti a me ka zucchini, kahi kāleka liʻiliʻi |
I mea e kū ʻole ai ke kiʻekiʻe o ka kolamu, pono e hoʻohui ʻia i ka lāʻauʻai me nā haʻuki a me nā hele ʻana o kēlā me kēia lā. Pono ʻoe e inu i ka wai (ma ka liʻiliʻi o 1,5 lita i kēlā me kēia lā) a ho'āʻo e pale i ke kaumaha.
Pehea ke ʻai me ke kolamu kiʻekiʻe e hōʻike ʻia ma ke wikiō ma kēia ʻatikala.
