ʻO ka kolikoli plasma ka hoʻonui ʻia he pōpō kaumaha e pono ai ʻoe e mālama pono ai a hana i nā hana kūpono e pale ai i ka hoʻomohala ʻana o kahi maʻi e like me ka atherosclerosis.
Hoʻohālikelike ia i waena o ka lipoproteins haʻahaʻa haʻahaʻa ("maikaʻi" kolesterol) a kiʻekiʻe ("maikaʻi"). Loaʻa i ka LDL cholesterol kahi hopena atherogenic, kahi kikoʻī ma luna o ka pae maʻamau e hoʻonui i ka hiki o ka puʻuwai a me nā maʻi vascular.
Hiki i kekahi mau meaʻai ke hoʻonui i ke kolamu kiʻekiʻe kiʻekiʻe, kahi e pono ai ke kino. Inā pololei ʻoe i ka hoʻoponopono ʻana i ka papa hana, a laila ʻaʻole lōʻihi ka hopena i ka wā e hiki mai ana a ma hope o ka manawa e hoʻokō ʻia nā ʻano hōʻike. E noʻonoʻo mākou i nā kikoʻī hou aku ka mea e pono ai nā huahana ke ʻai me ke kolamu kiʻekiʻe, a loaʻa ke ʻano contraindication.
No ka mālama i ke olakino, pono kekahi kanaka e ʻai i ka mea e ʻai ai a i ka nui me nā kolamu kiʻekiʻe. Pono e hāʻawi ʻia ka 60% o ka nui o ka meaʻai i nā mea kanu a me nā hua (ma kahi o 400 mau grika, kahi e loli ai ke kolu), a me nā cereals (ma kahi o 200 grama). ʻAʻole ʻoe e ʻae i ka loaʻa ʻana o kahi makemake o ka pōloli, no kēia, i kēlā manawa kēia manawa ʻoi aku ka maikaʻi e hana i snacking me nā huaʻai.
E pono nō hoʻi i ka papa ʻaina i ka iʻa momona haʻahaʻa, moa, ʻalapi a me ka ʻiʻo turkey, a ʻae ʻia ka pipi momona. ʻO ka nui o ka paʻakai i loko o nā kīʻaha e liʻiliʻi ka liʻiliʻi.
E kōkua nā legumes i ka hoʻopau ʻana i ka cholesterol maikaʻi loa i ke kino. Loaʻa ʻia kēia hopena ma muli o ka nui o ka nui o ka fiber i kēia mau huahana. I ka nui o nā waihona protein, hiki i nā legumes ke hoʻololi i nā huahana o nā ʻiʻo.
Ka hapanui o ka kolamu nui e hoʻopilikia i ka poʻe me nā maʻi o nā kelepa thyroid a me nā kino o loko, e like me ka hypothyroidism, ka maʻi diabetes a me nā momona. Pono ka hoʻolaʻa ʻana i nā maʻi ʻoihana maʻi kū hoʻokahi no ka maʻi, ʻo ia ka mea nui. No laila, me kahi hōʻailona kolikola i kiʻekiʻe aʻe ma mua o ke ʻano o ka maʻi o ka maʻi ʻana, pono ʻoe e hahai i kaʻai No. 7. Hoʻokumu ʻia ia i ke kaupalena ʻana i ka nui o ka wai a me ka paʻakai, a waiho pū ʻole ʻia i nā meaʻai i saturated me ka cholesterol - brains, ate, kidney and egg yolks.
ʻAʻole wale kaʻai kūpono e lilo i ka puʻuwai o ka hakakā i nā kolamu kiʻekiʻe. No ka hopena maikaʻi, koʻikoʻi ka hana kino. ʻO kēlā ala hoʻohui e hoʻokololei ʻole wale ia i nā hoʻokolohua, akā e hōʻemi pū i ke kaumaha, i mea e loaʻa ai i kekahi kanaka ke olakino a hoihoi.
I ka wā hāpai, hiki ke ulu i ke ulu kolamu ma o nā kumu ʻē aʻe. Ua hoʻonāukiuki i ka waiwai o kēia waihona e hana i nā hormone. No kahi laʻana, i ka hoʻomohala ʻana ka pēpē i ka ulu maʻamau, ka hoʻouka ʻana o nā hua a me ka hāmeʻa i ka nui o ke kino, ka mea e hoʻonui ai i nā kolesterol.
I kēia hihia, pono ke ʻae ʻia ka meaʻai o ka wahine hāpai i ke kauka.
Inā ʻoi aku ka kiʻekiʻe o ka waihona o ka waiwai ma mua o ka maʻamau, pono eʻai pono kekahi meaʻai maikaʻi. Pono e koho ʻia ʻo ka moa a me ka ʻai i nā hua momona haʻalulu, ma mua o ka kuke ʻana, pono ia e hoʻoneʻe i ka ʻili a hōʻoki i ka momona. Ma muli o ke kaohi o ka anti-cholesterol e pili ana i ka palena o ka ʻaina o ka momona, ʻoi aku ka maikaʻi o ka hoʻomoʻa ʻana i ka ʻiʻo, a i ʻole e kāwele i ka umu me ka hoʻole ʻole mua me ka mayonnaise a i ʻole kaʻaila. E like me ka pānaʻi ʻaoʻao, e kuke i nā mea ʻai. Akā ʻo nā cereala maʻamau he kūpono loa no ka ʻaina kakahiaka, no ka laʻana - brown brown, buckwheat a oatmeal paha.
Hiki i nā lāʻau kanu ke kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol: kāpeti o nā ʻano āpau kūpono, pitching, kāloti, cormorants, paukena. Hiki iā ʻoe ke kuke i ka paakai me ka lau ai nā lau a me nā manawa me nā pī ʻōmaʻomaʻo. ʻO ka nui o nā lau i ʻai ʻia i kēlā me kēia lā mai 400 grama.
No ka hoʻoila ʻana i nā kīʻaha kuke ʻia, ʻoi aku ka maikaʻi e hoʻohana i ka aila ʻaila, akā e noʻonoʻo e hoʻolilo mua. ʻO ka aila Flaxseed, ʻo ia ke alakaʻi i nā hua e hiki ai i nā momona momona o omega-3 i kuleana no ka hoʻoulu ʻana o nā lipids olakino, hiki ke ʻōlelo ʻia.
Hiki iā ʻoe ke hōʻemi i ke kolamu koko ma ka ʻike ʻana i nā ʻano momona ʻole i ka papa o ka iʻa kai. Hoʻololi ʻia nā mea kanu meaʻai e like me ka hake a me ka pollock.
ʻO ka palaoa olakino i hanaʻia mai ka palaoa ria a me ka bran. E like me ka mea eʻai ai, ʻoi aku ka maikaʻi e hoʻohana i ka berena me ka hū.
E like me nā mea inu, kīmaʻomaʻo a me nā kofe he waiwai, ʻaʻole ikaika loa, hiki iā ʻoe ke hoʻohui i kahi waiū liʻiliʻi inā makemake ʻia, akā ʻoi aku ka maikaʻi o ka hōʻole ʻana i ka kō.
Hoʻohana pū ka meaʻono hua a me ka wai ʻai ʻai.
Inā loaʻa kahi kiʻekiʻe i ke kolamu o ka "bad" kolesterol i ka plasma koko, pono e nānā ʻia ka ʻai.
Pono ia e hōʻole, a, i nā hihia koʻikoʻi, hoʻemi i ka ʻai o kekahi huahana.
Pono ʻoe e ʻike i ka mea e ʻai ai nā meaʻai i ka liʻiliʻi, ʻo kēia mau meaʻai e:
Nā hua. ʻAʻole hiki ke hoʻokaʻawale i nā hua mai ka meaʻai, no ka mea he mau mea anti-cholesterol. Pono e uku ʻia i hoʻokahi pule i ʻekolu ʻāpana, e noʻonoʻo ana i nā hua i hoʻomākaukau ʻia e hoʻomākaukau ai i nā kīʻaha ʻē aʻe.
ʻO kahi huahana momona, pono e launa ʻole a i ʻole momona maikaʻi. No kahi laʻana, ʻaʻa kīkē me kahi momona momona o 5% a i ʻole 0%, a me ka waiū - ʻaʻole iʻoi aʻe ma mua o 1,5%. Pono e hoʻopau i ka hua waiū waiū e like me ke kumuhana like - kefir 1% a i ʻole 0% momona.
Butteruk. ʻO ke ʻano o ke kumukūʻai i kēlā me kēia lā he ʻelua a ʻāpana kīʻaha ʻole me kahi ko luna, kahi e hoʻohālikelike ʻia me ʻelua mau sandwich. ʻAʻole hiki iā ʻoe ke haʻalele piha i ka hoʻohana ʻana o kēia huahana, no ka mea aia pū kekahi i nā anagonist cholesterol.
Kāhu ʻAi ʻia ka momona momona o kēia huahana a 30% ʻole hou aku. ʻO nā ʻano like ʻole e like me Brynza, Adyghe, Suluguni, Ossetian a me Baltic nā kīʻaha kūpono.
Kaʻa wai. I ka nui o nā ʻona kālā, hiki iā ʻoe ke ʻai i ka spiny lobsters, crabs a me nā mussels. Hiki i ka iʻa momona haʻahaʻa ke kolo, kuke ʻia i ka aʻa mai ia a i ʻole ka palaoa i ka aila ʻaila.
ʻO ka momona momona haʻahaʻa, hipa a me ka ham.
Nā ʻili. Hoʻomaopopo ʻia e hoʻokomo i kahi liʻiliʻi o pistachios, nā pīpī a me nā hazelnuts i ka meaʻai.
ʻAi ʻia nā meaʻai i ʻokoʻa ʻia mai ka papa kuhikuhi mai:
- nā pēpē a me nā leʻa;
- ʻai puaʻa;
- ʻai ʻaole;
- ka waʻa a me nā mea ʻai ʻē aʻe;
- kaʻo caviar, cod ate, nā iʻa momona;
- margarine;
- kaʻaahi, kaʻaila paʻakai me ka momona kiʻekiʻe o nā momona a me nā kekhi ʻaʻa;
- hale kūʻai ketchup a me ka mayonnaise;
- wai momona momona;
- nā kīʻī - nā polū, nā huahana me ka waiū, ʻo ia hoʻi mai ka pata a i ʻole puff pastry.
I ka kuke ʻana i ka papa mua, ʻaʻole hiki iā ʻoe ke hoʻohana i ka mauʻu kalo, pono nā mea ʻai ʻai. Inā paʻakikī loa ka hana e hoʻohana i nā kupa, ma ke ʻano he mea ʻē aʻe, hiki iā ʻoe ke hoʻohana i ka hakahaka lua a nāwaliwali ʻole.
Pono ka liʻiliʻi o ka nui o nā ʻuala.
Me ka haʻahaʻa o ka cholesterol maikaʻi, pono ʻoe eʻai no ka mea i loaʻa i ke kino ka nui o kēlā mau meaʻai e hoʻonui i ka hapa o ka cholesterol maikaʻi.
I ka manawa like, pono e koi i ka ʻai ʻana a e hoʻopau ʻē i ka meaʻai i loaʻa ka cholesterol maikaʻi ʻole mai ka meaʻai.
ʻO ke kūpono, pono ke hoʻokaʻawale i ka meaʻai i kēlā me kēia lā i ka 5-6 ʻai.
ʻO kahi papa hoʻohālike o kahi kanaka e loaʻa ana i ka cholesterol kiʻekiʻe i ke kino e like me kēia:
- Hiki ke hoʻomākaukau ʻia ka ʻaina awakea mai ka oatmeal, buckwheat (mahele 100-150g) me ka hoʻohui ʻana o ka aila ʻalā, ʻai ʻia ka ʻula a me ka ʻawa.
- ʻO ka kīʻaha ʻelua ka mea ʻona ʻaina o ka momona momona i hōʻemi ʻia; nā lauʻaila me nā mea kanu, hoʻopaʻa ʻia me ka aila ʻoliva; nā huaʻaʻai - nā huaʻī, ʻaʻai a me nā tangerines.
- No kaʻaina awakea, kūpono ka ʻai kīlī a me nā mea kanu ʻai, nā ʻono lau iʻa o ka iʻa a i ka mea ʻala kōpaʻa, a ua kū pono i ka compote.
- No nā mea kikowaena kakahiaka, hiki iā ʻoe ke pākīʻai me ka berena bran a inu i 250 ml o ka rosehip decoction.
- Hiki i ka ʻaina ʻaina ke ʻai i ka ʻuala, ʻai ʻia a ʻai ʻia; hele pono i n? hoʻohui i nā mea āpau i ka lāʻauʻai i nā mea kanu a me nā mea kanu i mālama ʻia me ka linseed a i ʻole ʻaila ʻoliva; nā puʻukū; tī a wai ʻala paha.
- Pono ka maʻalahi o ka ʻai hope, hiki iā ʻoe ke inu i kahi ipu o ke kefir haʻahaʻa.
Aia he mau mea hou aʻe e noʻonoʻo ai i ke kūʻai ʻana aku i nā huahana. ʻOi aku ka maikaʻi no ka koho ʻana i ka sereal no ka poʻe cereals mai nā kāmona ʻole i loaʻa ʻole (ōmele, brown brown, buckwheat). Kūʻai i nā huahana bakery mai ka palaoa wīwī.
ʻO ka poʻe i loaʻa ʻole contraindications hiki ke hana i nā lā wikiwiki. Pono kēia i nā mea ʻimi e hōʻemi nā paona. ʻO ka lā hoʻomaha me ka kolamu kiʻekiʻe e hiki ke kau ʻia ma luna o ka kao ʻaʻa a i ʻole nā huaʻīwī.
Ma kahi lā momona e pono ai ʻoe e ʻai i ka 500 pākaha o ke kīkī pākaua a inu ma kahi o 600 mililika o ka waiū haʻahaʻa a i ʻole kefir. Mai ka moa kuke, hiki iā ʻoe ke kuke i nā pōpoki keke, casserole a hoʻopau i ka loli ʻole. Kahi ʻia ka nui o nā meaʻai e māhele ʻia i 5 mau meaʻai.
ʻO kahi lā wikiwiki kahi kāpeka paʻapili apopo. No ka lawe ponoʻana, pono ʻoe i 1 kilogram o ka hua. Pono lākou e hoʻopau i loko o ke ao, hoʻokaʻawale ʻia i elima mau lawelawe. Hoʻopili i nā hua i kēia lā, hiki iā ʻoe ke ʻai i ka palaoa i kuhi ʻia i ka nui o 100 mau grama a i ʻole ke kīkī liʻiliʻi no ka pāʻina a i ʻole ka ʻaina, a inu i 400 ml o ka rosehip kī. Ma mua o ka hoʻoholo ʻana i ka lā wikiwiki, ʻoi aku ka maikaʻi o ke nīnau aku i ke kauka e haʻalele i ka hopena o nā hopena maikaʻi ʻole.
Ua hoʻomohala nā poʻe loea i ka pā kuke a me nā mea lapaʻau i kahi pāʻai i hiki ai ke hoʻopau ʻia i mua o nā palaka kolamu ma nā kīʻaha a me nā aʻa.
ʻO ka meaʻaiʻaiʻai he mau ʻono maikaʻi loa a hāʻawi ʻia i mua o ka hoʻonāukiuki ʻana i nā hana o ka momona metabolism.
ʻO ka hapa nui o nā ʻoniʻoni i hāʻawi ʻia e nā mea hoʻokūkū e ʻike maʻamau i kēlā me kēia home. E noʻonoʻo pono iā lākou i nā kikoʻī.
Nā umauma moa i hake. Pono ka liki o ka moa hou, ʻuʻuku i ka waiū liʻiliʻi me ka hoʻohui o ke kāleka a me nā mea ʻono eʻono. Kahi, waiho i ka ʻai i ka pepa, hoʻomoʻa a hiki i ka kuke ʻana a me ka paʻakai ma mua o ka lawelawe ʻana. Hoʻokomo maikaʻi ka umauma pēpē me nā lau ʻai hou.
He moa moa. Pono e ʻokiʻoki ʻia ka fillet moa i loko o nā ʻāpana liʻiliʻi, waiho i loko o kahi pāpaʻi a waiho i loko o ka pāka. Hiki iā ʻoe ke hoʻohui i nā pīni ʻōmaʻomaʻo (300g) a me nā mea ʻala i ka ʻai. E ninini i ka pāʻai i hoʻopau ʻia me ka aila ʻoliva, e hoʻohui i nā meaʻuala liʻiliʻi, ʻoi aku ka maikaʻi me ka paʻakai. Hāʻawi ʻia e lawelawe i ka kīʻaha wela.
ʻ tonguelelo wahaheʻe. ʻAi ʻia ka ʻū pipi ʻōpio a hoʻomoʻi. E hoʻohui i nā kāloti i ka ʻuala, a he 10 mau minuke ma mua o ka kukeʻana, nā pepelu, nā lau bay a me nā ʻehā mau kālaie. I ke kuke ʻana o ka alelo, pono ia e hoʻopiha iā ia me ka wai anuanu, e hoʻomaʻamaʻa kēia i ka ʻili e pihi. E kāwili i ka huahana i hoʻopau ʻia me ka pepa a me ke kāleka, e hoʻohui i nā greens.
Bean puree. 300 g o nā pīpī keʻokeʻo e hoʻolapalapa ʻia, a laila hoʻoheʻe i ka wai a holoi i ka sieve. Ma hope o ka hoʻomoʻaʻana, e kāluki i ka ʻatikala ʻia me ka ʻeha, kuʻi me ka aila ʻaila, a inā makemake ʻia, ka wai lemon. ʻO ka wā me ka paʻakai a kāwili pū me nā aniani ʻokiʻoki.
Nāwī hua ʻoki. Lawe mākou i 500 g o ka ʻōpala, kuke a ʻele ʻole a hiki i ka palupalu, wehe i ka ʻili a waiho i ka laukala e hoʻopili ai i ka wai. Hoʻopau maikaʻi i ka ʻiʻo. Kūleʻa mākou i ka ʻala 1 kahe a ʻekala ma ka ʻaila ʻoliva, a laila hoʻohui i 2-3 mau ʻōmato, ka pulupulu hua manu a kuke a hiki i ka mānoanoa. I ka wā hope, ʻo ka wā me ka vīnega, kaʻaila ʻoliva, kolo ʻia i ke kāleka, ka pālei a me ka paʻakai.
ʻO nā kīʻaha āpau i hoʻomākaukau ʻia e like me nā paʻi i noi ʻia e kaulana a hiki ke hoʻonani i nā pākaukau.
ʻO nā meaʻai e kōkua ai i ka haʻahaʻa haʻahaʻa e hoʻohele ʻia e nā poʻe loea i kahi wikiō ma kēia ʻatikala.
