ʻO ka papaʻai meaʻai me ke kolamu kiʻekiʻe e kōkua i ka pale ʻana i ka hoʻomaka ʻana o kahi maʻi e like me ka atherosclerosis, me ka pale ʻana i nā hōʻeha a me nā puʻuwai puʻuwai. Maikaʻi maoli ka meaʻai maikaʻi i nā mea kupanaha, ʻaʻole hiki iā ia ke hōʻemi wale iho i ka hoʻopili ʻana o ka cholesterol, akā e hōʻemi ana i ka hoʻonaninani o nā vascular, nā pathologies cardiac a hoʻolōʻihi i ka ʻōpio o ke kino.
Me kahi kiʻekiʻe o nā mea hōʻeha, ʻo ka hana nui o ka meaʻaiʻai maikaʻi ʻo ka hoʻohaʻahaʻa i ka kolala hōʻino, hoʻomaikaʻi i ke kahe koko a me ka hana ʻana, hana i ka hana metabolism a pale i nā hiʻohiʻona o nā puʻuwai a me nā kīʻaha koko. Pono ke kūkulu ʻia kahi ʻai me ka cholesterol kiʻekiʻe ma ke kumuhana o ka sparing mechanical, he hopena maikaʻi kēia ma ka digestive a me cardiovascular system.
Ma kahi pae kiʻekiʻe o ka meaʻai LDL kolamu e hoʻākāka pinepine ʻia e like me ka Pevzner No. 10 a i ʻole ka papa ʻaina no ka helu 10C. E noʻonoʻo hou i nā loina kumu o kēia meaʻai.
Kūkulu ʻia nā mea kanu Pevzner e kau i ka momona a me ka paʻakai. ʻO ka hoʻonui ʻia ʻana o nā loina holoholona he nui. Pono ke kinona o nā huahana i hoʻopau ʻia i kēlā me kēia lā i ka 2200-2570 kcal. Pono e hoʻopau ʻia nā momona, ʻaʻole i emi aʻe ma mua o 80 mau grama, nona ka mea ʻaʻole i emi iho i kahi hapakolu. Pono ka protein i loko o ka meaʻaiʻai e pili ana i ka 90 mau grama, ʻoiai ma kahi o 60 pakeneka - o ka mai holoholona. A me ke kalaka, kā kā lākou kuleana ma ka papa no nā poʻe me ke kaupaona o ke kino ma mua o ka pākaukau ʻoi aku ma mua o 300 mau grama, a no ka mea maʻi me nā paona maʻamau - a hiki i 350 gram. Inā ʻaʻole i hele mai ka saturation, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā meaʻai ʻai haʻahaʻa.
ʻO ka papaʻai i ka papaʻaʻai he 10 he nui, no ka hoʻohiolo ʻana i ka cholesterol - fractional, ʻelima mau manawa. ʻO ka hoʻemi ʻana i nā ʻāpana kahi e wehe ai i nā ukana nui loa mai ka hoʻoweliweli ʻana a kōkua i ka hoʻopau ʻana i ka pōloli ma waena o ka papaʻaina. ʻAʻohe paʻa i ka wela o ka meaʻai.
ʻO nā loina pili papa papaʻa pevzner
A ʻo ka ʻai ʻana o ka nui o ka paʻakai, pono e pale ʻia kekahi ma ʻaneʻi, ʻo ka helu o ka paʻakai i kēlā me kēia lā ʻaʻole ʻoi aku ma mua o ʻekolu a ʻelima mau grama. Pono e kuke i ka meaʻai kīkēkē a hoʻohui ʻo ia i mākaukau inā pono. No ke aha he mea nui e hōʻemi i ka kō paʻakai? ʻO kaʻoiaʻiʻo ʻo ia ke hāʻawi i ka stagnation o ka kahe i ke kino o ke kanaka, a ke alakaʻi nei kēia i ka hoʻonui i ke kau nui ma luna o nā moku a me ka puʻuwai. Manaʻo ʻia ʻia e kaupalena i ka hoʻohana ʻana i ka wai i hoʻokahi a me ka hapa lita i kēlā me kēia lā i mea e hoʻomaha ai i nā urinary a me nā pūnaehana cardiovascular.
Akā ʻo ka hoʻohana ʻana i ka waiʻona e pono e haʻalele iki, ʻo ia hoʻi mai ka wai ikaika. Eia naʻe, kaukaʻi nā kauka i ka inu ma mua o ka hiamoe e pili ana i ka 50-70 milliliters o ka ʻulaʻula ʻulaʻula (kūlohelohe), inā ʻaʻohe contraindications. Aia ka waina i nā flavonoids, kahi i ʻike ʻia no ko lākou ʻano antioxidant. Mālama lākou i nā kīʻaha koko mai ke ʻano o nā kīpē kolamu. Ke pale aku nei, ma kahi ʻē aʻe, pāpā ʻia.
ʻO ka poʻe maʻi e loaʻa ana i ka momona, ʻo ka mea mua, pono ia e hoʻihoʻi i ke kaumaha i ke maʻamau. ʻO ka ʻoiaʻiʻo o nā momona momona ʻo ia kekahi o nā kumu nui a me nā kumu kumu o ka "maikaʻi" kino, ʻoi aku ka hāʻawi ʻana i kahi ukana i luna a kāpae i ka hana o nā kīʻaha koko a me ka puʻuwai. No laila he mea nui loa ka nalowale kaumaha.
I ka wā eʻai ai i nā meaʻai, ʻo ke kumu o ke papa inoa ka mea kanu a me nā hua hou, i hoʻomoʻa ʻia me nā huaora B, me ka C a me P, ka paʻakai a me nā paʻakai pālolo. Mālama kēia mau huaʻala i nā paia o nā arteri, a ua pili ʻia ka magnesium a me ka potassium i ka palau o ka puʻuwai.
Pono nā loli momona i nā momona holoholona i ka nui.
ʻAʻole loaʻa nā kolala i nā kolamu, ʻo ka mea hou, e hoʻopilikia pono lākou i nā paia o nā lāʻau i ka nui o ka nui o nā huaora e like me E, he antioxidant maikaʻi.
ʻO nā meaʻai ʻē aʻe e hoʻohaʻahaʻa i ka cholesterol
No ka mālamaʻana i ka atherosclerosis, kahi ʻano lāʻau ʻaole kino hoʻi. Hoʻokumu ʻia ia ma ke kaawale mai ka ʻai ʻana o nā meaʻai a pau o ka kolamu. Ma kahi o, menu saturated me nā huahana e kōkua e hōʻemi i ka kolamu "maikaʻi". No laila, me ka meaʻai ʻai ʻole ka cholesterol, ʻo ka papa kuhikuhi no kēlā me kēia lā e pono ai: nā huaʻaina a me nā mea ʻai, nā iʻa (wale ke kai), ka ʻiʻo (ka manu aʻai a veal paha), nā kaʻai moana (kēkē a i ʻole hou-hou) a me nā ʻōmaʻomaʻo.
ʻO kekahi ʻano lāʻau eʻai ai he meaʻai ʻai haʻahaʻa haʻahaʻa. ʻO kāna hana nui, ʻo ia ka hoʻomaikaʻi ʻana i ke kino o ke kanaka holoʻokoʻa, ka wehe ʻana o nā capillaries a me ka hoʻomaʻemaʻe ʻana i nā paia o ka paila o ka pāpaʻi kolala i hoʻokumu ʻia. Me kēia meaʻai, ua haʻalele nā meaʻai me kahi kiʻekiʻe o ka momona a me ka kolamu mai ka meaʻai. He mea nui ia e hoʻemi i ke kaumaha o ke kino maoli a me ka palaualelo, a ʻo ia ke kōkua mua, ʻo ia wale nō ka mea ʻai.
ʻO ka ʻokoʻa i ka papa ʻaina no nā wahine a me nā kāne o nā ʻokoʻa like ʻole ka liʻiliʻi, akā ma laila. Poke? I? O man? Inā mākou e kamaʻilio e pili ana i nā ʻelele o nā ʻano ikaika, a laila e hoʻonui ko lākou cholesterol i ka makahiki 20-50 mau makahiki, a laila e hāʻule ana a i ʻole hoʻopau. ʻO nā luna o ka wahine nāwaliwali e hoʻi i 50 mau makahiki, ʻoi aku ka nui o ke kiʻekiʻe o kēia mau mea i nā hanana lohi, hoʻomaka ʻo ia i ka pae o nā hōʻailona kāne ma hope o ka hoʻomaka ʻana o ka menopause.
He aha ke ʻano o ka papa ʻaina e ukali ʻia e nā kāne? Mai ka papa hana o kēlā me kēia lā me ka kolamu ma luna o ka pākaukau, pono ʻoe e hoʻokaʻawale i nā huahana wai hoʻomono a me nā kīʻaha, like nō ia me ka iʻa, nā hua ʻai, nā meaʻai a me nā sausages. ʻOi aku ka maikaʻi o ka hōʻole ʻana i nā meaʻai wikiwiki a me nā meaʻoluʻolu i nā meaʻai ʻaʻole wale i nā mea maʻi i ka kolamu "kino" maikaʻi, akā i nā kānaka olakino hoʻi. Pono nā huahana i hoʻolālā ʻia i ka kolamu me ka potassium, fluoride, a me ka phosphorus.
Pono nā kāne i nā hua āpau, nā ʻaka, nā ʻaka, nā aniani, a me ka meli i kā lākou papaʻai.
ʻO ka ʻokoʻa ma waena o ka papa wahine a me nā kāne
ʻO ka ʻona hebedoma he hapa nui o nā mea kanu, pono e hoʻopau ʻia ʻekolu a i ʻelima mau manawa i ka lā, ʻoi aku, pono ke ʻano me ka ʻai ʻana. Hele no ka hua like ole. Pono e ʻai ʻia nā iʻa a me nā iʻa i kēlā me kēia lā, a ʻai ʻia nā huahana dairy i kēlā me kēia lā.
Ua hiki mai ka wā e noʻonoʻo i nā kumu kumu o ka meaʻai o nā wahine. Pono e nānā mua i nā mea a pau o ka hoʻohana ʻana i nā mea hoʻohālikelike i ka waha e hoʻonui ai i ka nui o ka hoʻokaʻawale ʻana o ka cholesterol mai ka maʻamau. Hiki i ka wahine kūpono ke hoʻololi i nā meaʻai vegetarian. ʻOiai, ʻo ka mea eʻai ai ka hoʻohui i nā iʻa a me nā huahana. ʻO ka pahuhopu nui ka hoʻokō pono ʻana i ka meaʻai. Pono ke kapa aahu ʻaʻa a hoʻomākaukau i ka meaʻai i ka linseed a i ʻole ʻaila ʻoliva.
ʻAʻole wale ka lawelawe ʻana o ka wahine i ka hoʻokaʻawale ʻana o nā mea kanu, ʻo kahi mea nui hou e pono ai ke koi aku ʻoi aku i ka mea ʻai i ka makahiki. Ma kahi o nā huahana i helu mua ʻia nei, pono nā poʻe kahiko e kau pono i nā meaʻai i momona i ka waikawa ascorbic a me ka fiber. A pau ka ʻai ʻoki a me nā meaʻai wikiwiki e hoʻokaʻawale loa i ka papa inoa o nā kīʻaha i hoʻopau ʻia no nā poʻe o nā ʻano āpau.
Ma hope o 50 mau makahiki, pono ke kau ʻia nā iʻa momona, nā moa, nā ʻano flax a me nā kāleka i ka papa inoa papa inoa.
ʻO nā lau, nā hua a me nā huaʻai e hoʻohaʻahaʻa i LDL. Pēlā nā ʻano like ʻole o ka kāpeti, kāloti, nā tamato, nā lāʻau kanu, nā hua ʻai, nā ʻōpala, nā blueberries, ka ʻula a me nā ʻulaʻula.
Hōʻikeʻike menu no ka pule
ʻO nā papaʻai i kauoha ʻia no nā kolikoli kiʻekiʻe i loko o nā wahine a me nā kāne e hana ʻia nā koho i hōʻike ʻia ma lalo nei.
I ka manawa e hoʻopau ai ka meaʻai i ka wā o ka meaʻai, ua kauoha ʻia e huki i kahi meaʻai no kekahi mau lā i ka manawa hoʻokahi.
ʻO ka koho maikaʻi loa no ka hoʻopili ʻana i ka papa hana no ka pule.
Ke hoʻomau nei i ka mea ʻai no ka lā hoʻokahi, e like paha me ka mea aʻe.
Hoʻomaka mua:
- oatmeal i loko o ka wai a i loko o ka waiū i hoʻoheheʻe ʻia me ka wai, kālai ʻia iʻa, umu i hoʻomoʻa ʻia, kupa hua ʻai (ʻona wale nō);
- iʻa pāpaʻa, borridge, huila, kākala ʻole-gula;
- ʻīwīwī, ʻaila huehua, umauma moa kuke (ʻona ʻole), ʻona rosehip.
Nā ʻaina kakahiaka ʻelua:
- ʻO ka yog-free, nāʻaʻai maloʻo.
- ʻO ka pīkī liʻiliʻi liʻiliʻi ʻuʻala, ʻōpala.
- Apple a me ka kāloti kaleka.
ʻAina awakea:
- kalo, pākolo palolo puree (ʻōpio maʻamau), kāpeka;
- palaoa iʻa, palaoa kāʻai ʻia, iʻa palaoa;
- ʻai manu, ʻala maloʻo, borsch me ka ʻai ma ka haʻahaʻa momona haʻahaʻa.
Mai Koko:
- ʻAleʻa, kaʻa;
- Kāleo ʻaila, kī ʻōmaʻomaʻo;
- Nā ʻili.
ʻAina pāʻina
- ua hana ʻia me ka waiū, kaʻaila ʻala;
- huʻala ʻaina (me ka ʻono kōʻaʻai), iʻa;
- ʻai palaoa me ka pasta;
- kefir low-fat.
ʻO ke kani weliweli mua o ka atherosclerosis hele hewa i kahi kiʻekiʻe o ka cholesterol kiʻekiʻe. Me kēia pathology, hana ʻia nā palaki ma luna o nā moku, hana ʻana i ka hoʻomaka ʻana o nā ʻalā o ke ʻano, a me kēia e pili ai i ke ʻano o nā pilikia me ka kaʻe o ke koko. ʻO nā hōʻeha maikaʻi loa he infarction myocardial a me ka hahau.
Hiki i nā kiʻekiʻe o ka plasma cholesterol ke hoʻoiho i ka atherosclerosis cerebral (nā hōʻailona - nā pilikia ʻike, nā dizziness, insomnia, tinnitus a me ka hoʻomanaʻo hoʻomanaʻo) a me ka hypertension.
ʻO ke kumu o nā kīʻaha therapeutic e hōʻemi ana i ka LDL i ʻelima mau molika a i ʻole ka liʻiliʻi. I mea e hōʻalo ai, pono pono ʻoe i ka nānā ʻana i ka nānā ʻana, nānā pono i kāu kolamu koko a alakaʻi i kahi ʻano olakino olakino. Ke hoʻopau ʻana i ka meaʻai, ua ʻōlelo ʻia ʻaʻole e hoʻololi i ka ʻai.
ʻO ka koho maikaʻi loa ʻo ka hoʻomau mau i ka neʻe ʻana a hoʻihoʻi i ke kaupaona i ka maʻamau, no ka mea, ʻoi aku ka nui o ke kaumaha o ke kino e hoʻomaʻū i ke kahe o ke koko a hoʻopiʻi i ka hana o ka naʻau puʻuwai. Eia kekahi, mai hoʻowahāwahā i ka mea nui o nā haʻuki, he mea maikaʻi loa kēia no ka mālama ʻana i ka kolamu a hoʻoikaika i ke kino holoʻokoʻa. Inā mālama ʻoe i kou olakino a lawe i nā ʻano pale, hiki iā ʻoe ke wikiwiki i ke kaʻina hana e pale ai i ka hōʻeha ʻana.
Pehea ke ʻai me ke koko koko kiʻekiʻe e hōʻike ʻia ma ke wikiō ma kēia ʻatikala.
