ʻO Cholesterol he pūnaehana kūhohū hou. Ma ke kūlohelohe, ʻike ʻia ka pūhaka me nā mea momona momona. I ke kino o ke kanaka, ua hoʻoneʻe ʻia ka 70% o ka cholesterol (synthesize i ke au), a ʻo 30% e hele mai me nā meaʻai like ʻole - ka momona momona, pipi a me ka momona puaʻa, lard, etc.
Hiki ke hoʻokaʻawale ʻia ka kolesterol holoʻokoʻa i kahi pilina maikaʻi a maikaʻi ʻole. Ma ka hihia mua, lawe ka waiwai i kahi hana koʻikoʻi i ka hana o nā ʻōmua protein, e kōkua i ka pale ʻana i nā membames mai nā mea maikaʻi ʻole.
Hōʻalo ka kolesteroli i ka hōʻiliʻili i loko o ke kino a noho ma ka paia o ka pili o ke kīʻaha koko, ma muli o ke ʻano o ka stratifications, hoʻopaʻa i nā aniani a alakaʻi i ke kahe koko.
I mea e pale ai i ka hoʻomohala ʻana o nā maʻi cardiovascular, pono ke mālama ʻia ka kaulike ma waena o nā lipoproteins kiʻekiʻe a kiʻekiʻe. I kahi pae kiʻekiʻe o LDL, koi ʻia ka hoʻoponopono ʻana i ka meaʻai, ka mea e hoʻopili ai i ka haʻalele i nā meaʻai e hoʻonui ai i ke kolamu o ke koko.
ʻO nā huahana e hoʻonui i ke kolamu o ke koko
ʻO ka waiwai o ka cholesterol maikaʻi loa i nā maʻi e hōʻeha i ka atherosclerosis a me ka maʻi diabetes ma lalo o 5.0 mau ʻāpana. Pono e nānā ʻia kēia kiʻi e nā maʻi āpau e makemake i ka pale aku i ka hoʻokumu ʻana i nā hua kolamu.
Inā hōʻike kahi maʻi maʻi maʻi i ka atherosclerosis, ʻoiai ke kaohi o ka mea hōʻola i loko o ke koko ma mua o 5.0 mau pūʻulu, a laila e noiʻi koke ʻia ka meaʻai a me nā lāʻau lapaʻau. I kēia kūlana, hana i kahi meaʻai hoʻokahi ʻaʻole hana.
Loaʻa i kēlā me kēia meaʻai i kēlā me kēia lā nā meaʻai e hoʻoikaika i ka cholesterol. ʻO ka puaʻa momona, nā poha manuahi, a me nā huahana waiū me ka pākēneka kiʻekiʻe o ka momona e hoʻopili mua ʻia e LDL. ʻAkahia kēia meaʻai me nā momona holoholona.
ʻAʻole hōʻike ʻia nā momona o nā mea kanu i ka waiwai o ka hoʻonui ʻana i nā ʻenehana kolamu ma ke kino, no ka mea, he ʻano ʻano loea ʻokoʻa lākou. Ua nui lākou i nā kikoʻelima o nā hāmeʻa holoholona, kūwau, nā sitosterols a me nā polyidaturated lipid acid; Hāʻawi kēia mau māhele i ka normalization o ka momona metabolism, maikaʻi iki i ka hana o ke kino holoʻokoʻa.
Hiki i ka Sitosterol ke hoʻopili i nā molekoleka o ka cholesterol ma ke kiko o ke gastrointestinal, ka hopena i ka hoʻokumu ʻana o nā mea paʻakikī insoluble e pōʻino ʻole i ke koko. Ma muli o kēia, hiki i nā lipids o ka ʻōlelo kūlohelohe ke hōʻemi i ka nui o nā lipoproteins haʻahaʻa haʻahaʻa, hoʻonui nui lākou i ka HDL.
E hoʻomaopopo o ka hiki ʻana o ka hoʻomohala ʻana i nā loli atherosclerotic, ʻaʻole wale nō i ka loaʻa o ka kolamu ma nā huahana he nui, akā no nā ʻaoʻao ʻē aʻe. No ka laʻana, he aha ʻano o ka lipid acid e hoʻopiʻi ma kahi meaʻai. No ka laʻana, ʻo ka momona momona, i ka hoʻohui ʻana i kahi kiʻekiʻe o ka kolamu, he nui nā momona saturated paʻa.
ʻOiaʻiʻo, "pilikia" kēia huahana, no ka mea, ʻo kā ka hoʻonā waʻa polokalamu i alakaʻi i ke kūkulu ʻia o ka atherosclerosis a me nā hoʻopiʻi pili. Wahi a nā helu noi ma kēia mau ʻāina, ma nā ʻāina e noho nui ai nā kīʻaha pipi, atherosclerosis o nā kahe koko ke alakaʻi i waena o nā maʻi maʻamau.
Hiki i nā huahana āpau ke loaʻa ka kolesterol mahele i ʻekolu mau māhele:
- ʻĀpana ʻulaʻula. Aia pū me ka ʻai, e hoʻonui nui ai i ka pae o ka hā o ka hōʻemi i ke koko. Hoʻokaʻawale ʻia nā huahana mai kēia papa inoa mai ka papa kuhikuhi a ʻokoʻa loa paha;
- ʻO ka ʻāpana "melemele" ka meaʻai, he nui e hoʻonui ai i ka LDL, akā i ka liʻiliʻi, ʻoiai ʻo ia ka mea o nā manamana e hoʻomaʻamaʻa i ka lipid metabolism i loko o ke kino;
- ʻO ka ʻāpana "ʻōmaʻomaʻo" nā meaʻai e nui ka loea. Akā, loaʻa kahi hopena maikaʻi i ka metabolism momona, no laila, ʻae ʻia no ka hoʻohana ʻana i kēlā me kēia lā.
Hiki i ke kolikoli i ka meaʻai ke hoʻonui i ka LDL i ke kino, hoʻonāukiuki i ka hoʻomohala ʻana o ka atherosclerosis. Hoʻonui nā maʻi hoʻohālikelike - ka hopena o ka maʻi mellitus o ka maʻi mellitus, ka momona o ka āhei, ke kahe koko, a me nā mea pono.
ʻO ka iʻa iʻa - ke salmon, herring, mackerel, he nui ka kolamu, akā nui i loko o nā momona momona o polyunsaturated. Mahalo i kēia mea, pili ai ka lipid metabolism i loko o ke kino.
Papa Huaʻōlelo Red Red
Hiki i nā huahana e loaʻa i ka papa inoa "ʻulaʻula" nui ke hoʻonui i nā ʻike o nā mea ʻona i ke kino, hoʻonui i nā hōʻailona o nā loli atherosclerotic i loaʻa i nā kahe koko. No laila, ua ʻōlelo ʻia e hoʻokaʻawale i nā mea maʻi āpau i loaʻa i ka moʻolelo o nā maʻi cardiovascular, maʻi cerebrovascular.
Aia ka nui o ka heihei i ka nui o ka cholesterol. 100 g o ka huahana i loaʻa ma mua o 1200 mg o kahi waiwai. ʻO hoʻokahi hua - 200 mg. Akā ʻo ia ka huaʻai he hua kuʻikahi, no ka mea aia nō hoʻi ka lecithin, kahi māhele e makemake ana e hoʻemi i ka LDL.
ʻAʻole kūkākūkā ʻia ʻo Shrimp. Hōʻike nā kumuwaiwai haole a hiki i ka 200 mg o LDL aia i ka 100 g o ka huahana. Ma ka huli ʻana, ʻo ka home e hoʻolako i nā ʻike hou - e pili ana i ka 65 mg.
Loaʻa ka nui o ka kolamu ma ka meaʻai i lalo iho nei:
- Hoʻoiroe manuahi / puaʻa puaʻa (1000-2000 mg no 100 g).
- ʻO nā pūpū puaʻa (e like me 500 mg).
- Beef ate (400 mg).
- ʻO nā ʻōmole kuke (170 mg).
- ʻO ka ʻiʻo moa pōkole (100 mg).
- ʻO ka momona momona momona (e pili ana i 2500 mg).
- ʻO nā huahana holomua 6% momona (23 mg).
- Kapepē Wīwī (2000 mg).
Hiki iā ʻoe ke hoʻohui i ka papa inoa o nā meaʻai i pāpā ʻia me ka waiū paū, ka wai uʻi, ka margarine, nā meaʻai koke, ka caviar, pate ate. No ka ʻike ʻana, he mea nui hoʻi ke ʻano o ka kuke ʻana. ʻOi aku ka nui o nā meaʻai i ka momona i ka caloli, no laila e hiki ai iā lākou ke hoʻonā i nā pae LDL. A ua hoʻohiki piha ʻia nā maʻi maʻi maʻi.
ʻAʻole hiki ke hoʻokomo ʻia nā huahana mai ka pūʻulu "ʻulaʻula" i ka papa kuhikuhi no ka poʻe i loaʻa ka nui o ka atherosclerosis. ʻO nā mea hoʻonāukiuki e hoʻonui ai i ka loli o ka pathology e komo:
- Predisposition genetic;
- ʻOmoʻa a ʻemi nui paha;
- Hypodynamia;
- ʻO nā maʻi ma ka metabola;
- Ka huina o ka gula hoʻoneʻe ʻia (diabetes);
- Hypertension
- Ukiʻi, ʻaʻuwā wai;
- Elemakule, etc.
Ma ke alo o kekahi a i ʻole nā mea hoʻonāukiuki i mea nui, pono ia e haʻalele i ka ʻai ʻana i ka meaʻai mai ka papa "ʻulaʻula". ʻO ke hoʻonui liʻiliʻi o LDL i kēlā mau kānaka ka mea e hoʻonāukiuki i ka atherosclerosis.
Nā meaʻai LDL e hoʻoikaika nei
Aia ka papa inoa melemele i kēlā mau meaʻai e loaʻa ai nā lipoproteins haʻahaʻa haʻahaʻa. Akā ʻo kā lākou meaʻokoʻa ka hoʻonui ʻana i ka pae o LDL liʻiliʻi. ʻO kaʻoiaʻiʻo ʻo ia me ka hoʻohui i nā mea momona like, ke loaʻa nei hoʻi lākou i ka unsaturated fatty acid a me nā mea hoʻohui ʻē aʻe e pono ai no ke kino.
No ka mea, ke kīʻī leʻa, ka pāʻani, ka turkey a me ka moa kīnā wai he kumu o ka protein wikiwiki me ka nui o ka hoʻouluulu ʻana i ka wai o ka cholesterol kiʻekiʻe, e hopena ana i ka hōʻemi o LDL.
ʻO nā huahana mai ka papa melemele he nui ka nui o ka protein. Wahi a nā noiʻi e ka American Association for the Fight against Atherosclerotic Changes, ʻoi aku ka liʻiliʻi o ka nui o ka protein i ke kino o ke kanaka ma mua o ka hōʻea ʻana i ka cholesterol maikaʻi ʻole. ʻO ke nele o ka prototein e kōkua i ka hoʻemi ʻana i nā protein i loko o ke koko, no ka mea, ʻo nā protein ka mea nui o ka hale mahele o nā palu palupalu a me nā pūleo, ma muli o kēia, ke alakaʻi nei kēia i ka hoʻohuli ʻana i nā hana nui i loko o ke kino o ke kanaka.
ʻO ka hemahema o ka protein, ʻike ʻia nā pilikia o ka ate. Hoʻomaka ia e hana i ka lipoproteins haʻahaʻa haʻahaʻa haʻahaʻa. Hoʻomaka lākou me nā lipids, akā palupalu i ka protein, no laila ʻike ʻia lākou i ka hapa hapa nui loa o ka cholesterol. I ka huli ʻana, ma muli o ka hapa ʻole o ka protein, hoʻemi ka hana o HDL, ka mea e hoʻonāukiuki i nā maʻi maʻamau lipid nui a ʻo ia kekahi o nā mea e pilikia ai ka atherosclerosis. I ia mau pilikia, e hoʻonui ʻia ka cirrhosis, pancreatitis biliary, hepatosis momona.
I ka wā e mālama ai i ka LDL kiʻekiʻe, e manaʻo ʻia e ʻai i nā meaʻai mai ka papa inoa "melemele". Aia ka papa kuhikuhi:
- ʻO ka ʻai ʻaila Roe.
- ʻO ka ʻaleʻa.
- Konin.
- Kaʻikaʻi moa.
- Tureke.
- Kālea 10-20% momona.
- O ka waiū kao.
- Manaʻo 20% momona.
- Heihei.
ʻO kaʻoiaʻiʻo, ua kau ʻia lākou i loko o ka meaʻai i nā mea liʻiliʻi. Nui kūʻē i ke kua o ka maʻi maʻi; inā huikau ka maʻi. ʻO ka hoʻohana kūpono i nā huahana mai ka "melemele" e hoʻomaikaʻi i ke kino a hana no ka loaʻa ʻole o ka protein.
Papa inoa ʻōmaʻomaʻo Green
ʻO ka papa inoa ʻōmaʻomaʻo e pili pū me ka mackerel, lamb, stellate firmgeon, carp, eel, sardines in oil, herring, trout, pike, crayfish. Pēlā pū kekahi keke homemade, ʻaina kīkī liʻiliʻi haʻahaʻa, ʻupena haʻahaʻa haʻahaʻa.
Nui ka kolamu ma nā huahana iʻa. ʻAʻole hiki ke helu helu i ka nui helu, no ka mea e hilinaʻi kēia a pau i ke ʻano o ka huahana. "Maikaʻi ka" kolesterol ika "i ke kino no ka mea nona ka pūnao waiwai waiwai.
ʻAʻole hoʻonui nā iʻa i ka pae LDL, ʻoiai e hoʻoikaika ana i nā paia o nā kīʻaha koko, he mea koʻikoʻi loa ia no nā maʻi maʻi. Hoʻokuʻu ʻia i ka nui o nā pā pli atherosclerotic, e alakaʻi ana i kā lākou hōʻemi lohi.
ʻO ka hoʻokomo ʻana i ka iʻa iʻa ʻia / i kālua ʻia i ka papa ʻaina e hōʻemi i ka pilikia o nā puʻuwai o ka puʻuwai a me nā kīʻaha koko, nā maʻi cerebral e 10%, a me ka puʻupuʻu / hōʻeuʻeu i ka naʻau - nā hoʻopiʻi weliweli o ka atherosclerosis.
ʻO nā meaʻai ʻē aʻe e pili ana i ka cholesterol koko
He hao momona ʻo Atherosclerotic kahi momona e noho paʻa ana ma ka paia o ka moku. Ua haʻi ʻo ia i ka lumen, e hele i kahi kaʻe o ke kahe o ke koko - pili kēia i ka pono a me ke kūlana. Inā hoʻopili paʻa ʻia ka moku, make nui ka mea maʻi.
Hoʻonui ʻia ka nui o nā hoʻopiʻi e pili ana i ka pono o ke kanaka a me ka maʻi. Kuhi helu: aneane kokoke nā maʻi maʻi āpau e piʻi i ke kolamu kiʻekiʻe ma ke koko, i pili ʻia me nā ʻano o ka maʻi i lalo.
ʻO ke ʻano o ka kolamu no ke kanaka olakino, hiki iā ia ke loaʻa mai ka meaʻai, ʻokoʻa loa mai 300 a 400 mg i kēlā me kēia lā. No nā maʻi maʻi, me ka LDL maʻamau, ʻoi aku ka maʻamau - a hiki i ka 200 mg.
Hāʻawi i nā huahana ʻole ʻaʻohe kolesterol i ka mea i hana ai, akā ke alakaʻi nei i ka hoʻonui i nā lipoproteins haʻahaʻa haʻahaʻa:
- ʻO ka wai momona he huahana ia e loaʻa ai i nā nui o nā kōloli wikiwiki a me ke kō, kahi e hoʻopilikia ai i nā kaʻina metabolic a me nā metabolism. Ma ka papa kuhikuhi o ka maʻi maʻi e ʻāpono ʻia;
- Nā huahana huahana - nā keke, nā pōpoki, nā sweets, ka bun, ka pai, nā mea like ʻole nā mea like ʻole e like me nā mea e hoʻonui ai i ka cholesterol - margarine, butter, cream. ʻO ka make ʻana o ia mau huahana he hopena e pili ai i ka momona nui, nā hana hoʻohiwahiwa, huʻipiʻi koko kōpī ma ka maʻi maʻi. I ka huli ʻana, ʻo kēia mau mea e alakaʻi i ke ʻano o nā plika atherosclerotic;
- Hoʻohālikelike ka alakona e ka kiʻekiʻe o ka calorie content, ka "ʻole" i ka momona, e hōʻino ana i nā moku koko. No nā ʻano maʻi maʻi āpau, ʻaʻole iʻoi aku ma mua o 50 g o ka ʻulaʻula maloʻo maloʻo;
- ʻOiai ka hopena o ka kape he huaʻai holoholona, akā hoʻonui ka cholesterol. He cafestol ia, kahi mahele i hana i loko o nā ʻawaʻawa. Hoʻonui ia i ka emiʻana o ka LDL i ka kahe koko. A inā e hoʻohui i ka waiū i ka mea inu, laila hoʻomaka ka HDL i ka emi ʻana.
I ka hopena: pono ke ʻano o ka papa maʻi o nā maʻi maʻi a me nā poʻe me ka hopena kiʻekiʻe o ka atherosclerosis. Pono e ʻai i nā hua he nui, nā mea kanu, mālama i ka pau inu inu. ʻAʻole pono e hāʻawi i ka ʻai - he mea nui ka protein i ke kino. Inā hōʻole ʻoe i ka meaʻai mai ka papa inoa "ʻulaʻula", a laila hiki iā ʻoe ke hoʻomaikaʻi i ka metabolid lipid a hoʻēmi i ka LDL.
Aia nā meaʻai he nui ka kolamu ma ka wikiō i kēia ʻatikala.
