ʻO nā meaʻai e loaʻa ai ka hapa nui o ka kolamu?

ʻO ka cholesterol he momona momona o ka holoholona. No laila, ua hoʻokumu ʻia ka waiwai i ke kino o ke kanaka, i ka nui o ka ate. ʻAʻohe mea ʻona i nā mea kūlohelohe.

Ma waho o ke kolamu, hiki ʻole ke hana maʻamau i ke kino. ʻO ka waiwai o ka ʻāpana o nā membranes cell, pili i ka hoʻokumu ʻana o ka hormone sex a me corticosteroids i hūnā ʻia i ka cortex adrenal.

ʻO nā mea momona wai momona i paʻakikī i nā paʻakai, nā waikawa a me nā protein, e hana ana i nā lipoproteins kiʻekiʻe a kiʻekiʻe. Hiki ke kolamu LDL e pālahalaha a puni ka kino o ke kino, lilo lākou i ka olakino inā hoʻoili lākou i nā mea hou aku i nā ʻona ma mua o ko lākou makemake. Ke alakaʻi nei kēia i nā hiʻohiʻona o nā atherosclerosis a me nā pathologies cardiovascular.

Hoʻolaha ka HDL i ka kolamu mai ka lau i ka palupalu, ma ia mea e wāwahi ai a waiho i ke kino me ka bile. ʻO nā lipoproteins haʻahaʻa haʻahaʻa ʻia i manaʻo ʻia i nā mea waiwai e pale i ka nānā ʻana o nā puʻuwai a me nā maʻi vascular. Akā he aha e hiki ai ke hoʻopōʻino i ka palapala LDL a he aha ka mea o ka cholesterol?

Nā kumu o ke kolamu kiʻekiʻe

ʻO ke kumu nui e hoʻonui ai i ka kolamu nui i loko o ke koko he mea ʻai maikaʻi ʻole kaʻai. Ke hoʻopau ʻana kekahi kanaka i ka nui o nā meaʻai i loaʻa nā fatur unsaturated, a laila hele ka wā e hōʻike ʻo ia me ka hypercholesterolemia.

ʻO ka cholesterol koko maʻamau a hiki i 5 mmol / L. Inā piʻi ka pae i 6.4 mmol / l, a laila ke manaʻo ʻia nei kahi kumu koʻikoʻi e hōʻike ai i kaʻai holoʻokoʻa.

Kuhi ʻia i kahi meaʻai kūikawā, hiki ke hoʻemi ʻia ka cholesterol ke 15%. ʻO kāna pahuhopu nui, ʻo ka pau liʻiliʻi o ka ʻai ʻana i nā meaʻai i nui i nā momona holoholona.

Mamuli o ka paʻakikī o ka hypercholesterolemia, ua wehe ʻokoʻa a hoʻohana ʻole ʻia ka hoʻohana ʻana i nā huahana cholesterol mai kahi papa inoa. Eia kekahi, ʻo ia papaʻai e kōkua ai i ka nalo i nā paona keu, he mea nui ia no ka maʻi maʻi me ka ʻano like ʻole o ka maʻi o ka maʻi, e hōʻeha pinepine nei i ka momona.

I mea e pale ai i ka pani ʻana o nā moku me nā pā pli atherosclerotic a hoʻohaʻahaʻa i ka hoʻokalakupua o LDL i ke koko, pono e hahai ʻia ka ʻai kolamu ma ka liʻiliʻi o 3-5 mau mahina.

ʻO nā mea nui i ka meaʻaiʻai ka mea like:

1. ʻO ka hōʻemi ʻana i ka nui o nā mea (calorie o nā meaʻai).
2. Ka hōʻole ʻia o nā momona holoholona a me ka waiʻona, i loko o ka pia.
3. Ka palena paʻakai (a hiki i ka 8 g i ka lā).
4. ʻO ka hoʻomakaʻana i ka lāʻai i nā lā a pau o nā pālolo a me nā momona.
5. Ka hōʻole ʻia o nā meaʻai iʻa.

ʻO ka palena o ke kaupalena ʻana o ka meaʻai me ka kolamu e pili ana i ka paʻakikī o ka hypercholesterolemia. I nā hoʻomaka mua o ka maʻi, hiki iā ʻoe ke ʻai a i 300 g nā huahana holoholona i kēlā me kēia lā. A ina kiʻekiʻe loa nā hōʻailona o ka cholesterol, a laila ʻaʻole i hoʻohana ʻia ma mua o 200 mg o ka cholesterol i kēlā me kēia lā.

'Oiai loa ke' ike 'ia ka nui o ka wai momona i ka meaʻai. No kēia mea pono ʻoe e hoʻohana i nā papa inoa liʻiliʻi a me nā papa.

ʻOlama, nāʻaʻai a me nā huahana waiū

E like me ka mea i ʻōlelo ʻia ma luna, hiki i nā meaʻai holoholona ke hoʻokiʻekiʻe i nā pae kolamu i nā kiʻekiʻe. No laila, pono e hoʻopau i nā mea kikoʻī.

No laila, maikaʻi ke iʻa, akā loaʻa kekahi wai momona momona. Aia ka nui o ka kolamu ma ka kalima (280 mg no 100 g), mackerel (350), stellate stabilgeon (300). Ka nui o ka kolamu o ka kai ma loko o nā caviar ulaula (300), pūahi, (267), ka ʻai (180), nā kahu (170).

ʻAʻole pono ʻoe e ʻai i ka pollock (110), herring (95), sardines (140), honu (150). ʻOi aku ka maikaʻi i ka hāʻawi ʻana i ka tuna (60), trout (55), loko aʻai (53), pike a me ka ʻōlelo moana (50), crayfish (45), horse mackerel (40), cod (30).

ʻOiai ke ʻano o ka iʻa i loaʻa ka nui o ka cholesterol, ua kauka nā kauka a me nā mea lapaʻau e hoʻopuka nei i ka ʻai i nā manawa 1-2 mau manawa i ka pule.

Ma hope o nā mea āpau, hoʻopau ka huina o ka metabolic i nā maʻi a hoʻokaʻawale i ke kino me nā momona momona e pono ai, kahi e hoʻohālikelike ai i ka pae o HDL a me LDL.

Loaʻa ka ʻike nui o ka cholesterol i nā huahana momona momona:

Ma muli o ka ʻike i ka papa ʻaina, maopopo ke ʻano ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻai i ʻai. Eia nō hoʻi, ʻo kēlā mau ʻāpana kahi momona ma nā ʻili.

ʻO ka hoʻokaʻawale, pono e ʻōlelo e pili ana i nā hua. ʻAʻole i loaʻa ka protein i ka kolamu, akā ma 100 g ka pua honu he 933 mg o nā mea hōʻino, kuʻe - 884 mg, puʻu - 600 mg, moa - 570 mg, ostrich - 520 mg.

Eia nō naʻe, ua hōʻike ʻia nā noiʻi he nui i loko o nā poʻe e hoʻopau i hoʻokahi hua i ka lā ʻaʻole iʻoi aʻe ma mua o 4 mau manawa i ka hebedoma, ʻaʻole i hoʻonui aʻe ka ʻike o ka kolamu ma ke koko. Ma hope o nā mea a pau, ʻaʻole i ʻae ka ʻone i ka momona o nā lecithin i hoʻomoʻi ʻia i loko o ke koko i loko o ka nui. Eia kekahi, hoʻonui nā hua i ka metabolid lipid, e hoʻonui i ka pae o HDL, e hāʻawi ana i ka hoʻihoʻi hou ʻana o nā membranes.

ʻO ka waiū piha e hōʻemi me ka hypercholesterolemia. Akā ʻaʻole hiki iā ʻoe ke hōʻino iā ia, no ka mea, ʻo 100 ml o ka mea inu e loaʻa ana mai 23 a 3.2 ml o ka momona momona. A me ka waiū kao kāne he 30 ml o LDL.

Eia kekahi, ʻo ka koloka maikaʻi loa i nā huahana waiū e hiki hōʻino inā ʻai maʻamau.

• Kāhea paʻakikī (cream, Chester, Gouda) - 100-114 mg o ka cholesterol i ka 100 gram;
• Kau momona 30% - 90-100;
• Kāmole kaʻaila 60% - 80;
• Buttere - 240-280.

Hoʻomaopopo i ka maʻi diabetes me ka hypercholesterolemia i kēlā me kēia lā nā huahana pākeke haʻahaʻa haʻahaʻa me nā momona a me nā mea kākau i loko o ka meaʻai. ʻO kēia ka pipi i ke kolo (40-1), ʻikala (8-1), kefir 1% (3.2), whey (2), ʻeka hipa (12).

Kūkulu i ka meaʻai

ʻO nā mea kanu ka mea kōkua maikaʻi loa i ka hakakā me ka hypercholesterolemia, no ka mea ʻaʻole he nui o lākou i ka kolamu hōʻino i kā lākou mea haku. I ka manawa like, nā meaʻai organik, i ke kū ʻole, e kōkua ana i ka hoʻohemo ʻana i ka LDL mai ke kino.

No laila, uaʻike ikaika nā kauka a me nā mea lapaʻau i ka hoʻopili ʻana i nā loina holoholona i nā momona momona. No laila, oliva, ʻulaʻula, linseed, sesame a i ʻole nāʻaila palaoa e hoʻomoʻi maikaʻi ʻia e ke kino.

Aia lākou i kahi momona momona o polyunsaturated e hoʻokaʻawale i nā metabolid lipid a pale i ka haʻalele ʻana o ka cholesterol i nā paia vascular.

Momona ka momona o ka lau i nā huaora (A, E, D), antioxidants e pale ai i ka wā lohi.

Inā e hoʻololi ʻoe i ka momona a me ka momona me ka aila kūlohelohe, ʻo ka nui o LDL i loko o ke koko e hoʻemi ana ia e 10-15%.

ʻO nā meaʻai kanu ʻē aʻe i makemake ʻia no ka hoʻohana ʻana i kēlā me kēia lā no hypercholesterolemia:

ʻO nā huahana Semi i hoʻopau

Me ka hypercholesterolemia, mea nui e koho pono i ka meaʻai no ka kuke ʻana. No laila, ʻaʻole i kauoha ʻia e ʻai i nā mau ai momona a me ka aspic. ʻOiai ke kau nei o kēia mau kīlani i ka gelatin olakino, ʻaʻole i loaʻa ka kolamu, hoʻopilikia lākou i ka olakino, e pili ana lākou i nā momona holoholona.

Manaʻo hoʻi nā kauka i ka haʻalele ʻana o ka hypercholesterolemia i nā pōpoki maikaʻi. ʻOiaʻiʻo, i ka confectionery, i ka hoʻohui ʻana i ka palaoa, ka kō, ʻaʻohe me ka kolamu, trans fats, margarine a pata paha i hoʻohui pū ʻia.

ʻOiai ka hoʻohana pinepine ʻana i nā sweets i alakaʻi i ka momona, e hoʻonui ai i ka hopena o ka ulu ʻana i ka atherosclerosis. Inā makemake ʻoe e ʻai i ka momona, ʻoi aku ka maikaʻi e mālama iā ʻoe iho i ka marshmallows, huʻaʻai, ka meli me ka fructose a me ka meli.

A ʻo nā poʻe hoʻi e makemake e hoʻohaʻahaʻa i kā lākou kolesterol, ʻaʻole i ʻōlelo ʻia e ʻai i nā meaʻai i hoʻoulu ʻia (dumplings, meatballs, pancakes), nā mea kīmaha a me nā meaʻai wikiwiki. Hoʻonui mau kēlā meaʻai i ka nui o nā lipoproteins haʻahaʻa haʻahaʻa ma ke kino. ʻOiai inā ʻaʻole pilikino nā hua a pau i ka kolamu, e hoʻomake kā lākou i ka ate i ka huna ʻana i nā kolamu endogenous.

ʻO kekahi ʻano ʻano ʻano like ʻole i ke kino. ʻO ka mea maikaʻi loa e pili ana i ka ketchup, mayonnaise, bechamel, galandes, tartar, ka pena like a me nā kapa.

ʻO nā meaʻai e hoʻohaʻahaʻa i ka cholesterol i ke koko i wehewehe ʻia i ke wikiō ma kēia atikala.