ʻO ka helehelena o ke kolamu ma ke kino he mea nui ia. ʻO ia ka mea nāna i hāʻawi i ka hoʻōla o ka vitamin D, nā hana nui wahine wahine nui, a hiki i ka hana maʻamau ke ʻano o ka pale ʻana me ka hiki ʻole o ka cholesterol.
Ua hōʻike ʻia nā haʻawina noiʻi helu he nui kahi pilina ma waena o ka pono o kahi kanaka a me ka pae o ka cholesterol i kona koko. Inā loaʻa ka nui o nā momona a me ka momona, a laila e hoʻomaka ka ulu ʻana o ka ulu ʻana i ka atherosclerosis a me ka hoʻokumu ʻana i nā hua vascular.
ʻO kēlā mau loli e hiki ke hōʻeha i ka puʻuwai, ischemic stroke, a me nā pilikia ʻē aʻe o ke kanaka a me nā kīʻaha koko. I nā huaʻōlelo ʻē aʻe, i mea e pale ai i ka hoʻomaka ʻana o ka hoʻomohala ʻana o kēia mau maʻi, he mea nui ka pili i ka meaʻai kūikawā e pale ai i ka hoʻonui ʻana i ke kolamu o ke koko i nā wahine.
Meaʻai no ke kolamu kiʻekiʻe
I ka hoʻohaʻahaʻaʻana i ka cholesterol koko, pono ʻoe e hoʻomau i nā meaʻai kūikawā. Hoʻohālikelike ia me kahi liʻiliʻi o ka momona saturated, hiki iā ia ke hoʻohaʻahaʻa i ka cholesterol low-density (kapa ʻia ʻo ia hoʻi maikaʻi) a pale aku i ka mālama ʻana me nā lāʻau lapaʻau.
Inā kiʻekiʻe ke ʻano o ka momona o ke koko, a laila pono e ʻai ʻia ka meaʻai ma ke kumu.
- nā momona momona (unsaturated) hiki ke hoʻohaʻahaʻa i ka cholesterol;
- nā holoholona a me nā momona synthetic e alakaʻi i ka lele i ka kolamu (saturated);
- nā iʻa a me ka iʻa kai e hoʻōla i ka triglycerides a me ka cholesterol (monounsaturated).
Ke hoʻākoakoa nei i ka ʻai, ʻo ka hypocholesterol kahi mea kūpono, ʻo ka mea nui ka mea e noʻonoʻo i ka waiwai a pau o nā huahana meaʻai a me ko lākou hiki ke hoʻomohala i ka wahine.
Papa inoa huahana
Nā huahana huahana. ^ E Ha yM. Pono me ka liʻiliʻi liʻiliʻi o ka momona. Hāʻawi ka hūkaʻa i ʻole ʻoi aku ma kahi o ka 1.5 pakeneka momona, kefir a me ka hau - ʻo ka lōʻihi o 2, a me ka tī - 35 paona. Pono e pale iā ʻoe iho e like me ka mea e hiki ai i ka ʻai ʻana i ka paʻakai momona, nā pata a me kaʻaila. Hoʻohana nui ka hoʻohana ʻana o ka margarine, ʻaʻole ka haʻalele ʻana i ka meaʻai i kēia mau huahana āpau.
Kūpono ʻaila. E maikaʻi e koho i nā aila ʻaila, ʻona maikaʻi. ʻO ia ka hoʻohaʻahaʻa i ka pae o ka cholesterol maikaʻiʻole. Inā hoʻokomo i dosed, hiki iā ʻoe ke loaʻa i nā aila:
- soya;
- Peanut
- palaoa;
- Kauoaeo.
ʻO ka ʻai. ʻOi e makemake ai no kāna mau lehelehe: ka pipi, veal a me nā hipa. Ma mua o ka kuke ʻana, e ʻoi aku ka maikaʻi e ʻokiʻoki i nā loko momona i ka ʻiʻo. ʻAe hōʻole loa iā ʻoe iho ʻaʻole ke kauoha ʻia kahi huahana.
Ma waho o ka ʻai ʻaʻai, hiki i ka anemia ke hoʻomaka, ʻoi aku hoʻi i nā poʻe ʻōpio. E poina e pili ana i ka manu. ʻO kahi mea ʻai maikaʻi me ka turki. Maanei ʻoi aku ka maikaʻi o ka mālama ʻana i nā meaʻai semi-hoʻopau me ka mālama aka ʻole a hoʻokomo iā lākou i kāu papaʻai.
Hāʻawi. ʻOi aku ka maikaʻi o ka haʻalele ʻana i ka ate, ka lolo a me nā ʻōpū, no ka mea he nui ka hopena o ka cholesterol maikaʻi ʻole, e alakaʻi ana i ke koko mānoanoa i nā wahine.
Nā iʻa. Inā hoʻonui ʻia ka kolamu koko, a laila pono ka iʻa ma ka papaʻaina i kēlā me kēia lā. Loaʻa he mau waikena omega-3, kahi e hoʻemi ule i ka hopena o ka hoʻomohala ʻana i ka maʻi puʻuwai a me nā vascular. Ka nui o nā waikomi saturated i loaʻa: flounder, tuna, cod. ʻOi aku ka haʻalele ʻana i nā squids a me nā caviar iʻa.
Nā hua. Hiki i nā Yolks ka nui o ka cholesterol. ʻAno ʻia lākou e hoʻohana i nā mea ʻē aʻe ma mua o nā ʻāpana he 4 i ka hebedoma, akā ma ke kōleʻa ʻaʻole hiki iā ʻoe ke palena iki iā ʻoe iho.
Nā mea kanu a me nā hua. Ma kēlā me kēia lā e pono ai ʻoe e hoʻopili i ka liʻiliʻi o 400 g o nā lau maloʻo a me nā huaʻai i ka papa. Mahalo iā lākou, he mea hiki wale nō ke hoʻohaʻahaʻa i ka kolesterol i loko o nā wahine, akā no ka hoʻonohonoho ʻana i ka hana o ka gastrointestinal tract. Me kahi kiʻekiʻe o kēia mea i ke koko, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā beets, avocados, huaʻala a me nā hua waina. Aia kēia mau huahana i kahi kaila kiʻekiʻe o nā mea kūikawā - flavonoids, e kōkua ana e hoʻopau i ka koloka hina haʻahaʻa mai ke kino.
Nā huahana momona. E hoʻohui mākou i kēlā mau meaʻai e waiwai nui i nā kaila i loko o kēia kāpana - ʻo ia ka durum palaoa pasta a me ka palaoa piha palaoa, no ka mea, he kumu maikaʻi loa ia o ka ikehu, ma ke ala, he mea pili ia no ka wā e hiki mai ai, no ka mea he mea nui ka hoʻomalu i ka hoʻonui ʻana i ka kolamu i ka wā hāpai.
ʻEluʻi ʻO nā pī, nā pī, soybeans a me nā pōpoki ʻē aʻe i loaʻa i ka nui o ka kalā. ʻAʻole hiki ke hoʻopoina ʻia, ʻoiai inā he ka palena paʻa ʻana o ka mea pono i ka ʻiʻo.
ʻAkohola. ^ E Ha yM. Piha wale nō e kani ai, akā ua ʻōlelo ʻia ka waiʻona no ka ʻai hypocholesterol, akā (!) Ma ka ʻōlelo pākahi liʻiliʻi. Kōkua ia i ka hoʻohaʻahaʻa haʻahaʻa i ke koko a pale i ka hoʻomaka ʻana o ka thrombosis.
Nā ʻili - kahi punahele maikaʻi o nā momona momona. Wahi a nā noiʻi nui, he mau walnuts i loaʻa i ka palma o ke alakaʻi i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole.
Inā he wahine kiʻekiʻe ko ka wahine o kekahi makahiki, a laila pono ʻo ia e kāpae i nā meaʻai momona, ʻoi aku ka palaoa a me ka tiikoa.
E hoʻoponopono hou i ke ʻano o ke koko, pono wale nō ka nānā ʻana i kāu meaʻai, akā, ʻaʻole hoʻi e poina e pili ana i ke kaumaha maʻalahi i ke kino. Hiki i kēia ke hana koi i ke kakahiaka a i ʻole nā hele wāwae wikiwiki. Eia kekahi, hele aku ʻo ia me ka ʻōlelo ʻole inā aia kekahi mea pili i ka ulaula, ʻoi aku ka maikaʻi o ka hōʻalo ʻana.
He aha nā papa ʻaina e hiki i ka wahine ke ʻai
I ka wā o ia meaʻai, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka meaʻai me ka ʻala. Pono e hoʻokuʻi ʻia ka hoʻonui ʻana me ka liʻiliʻi o ka momona. Inā ʻaʻole lawa ka wai e hoʻomākaukau i ka pāʻai, a laila hiki ke loli piha ka aila me ka wai, akā i ka paʻakikī e hiki nō iā ʻoe ke hoʻohana i nā lāʻau lapaʻau e hoʻohaʻahaʻa i ka kolamu.
ʻAno meaʻai ʻaina - hiki iā ia ke komo i ka g g o ka buckwheat i kuke ʻia i ka wai, he ʻāpana o nā huaʻai ʻole, a i ʻole kaʻaila ʻole me ka hilo (hiki iā ʻoe ke hoʻohana me nā mea i hoʻohuli)
Hiki ke pāʻina ka ʻaina awakea me kahi hua i hoʻonani ʻia me ka wai lemon a i ʻole kaʻaila ʻoliva. E inu ʻāpala ʻia i ka wai momona kāwili ʻia. ʻO ka lawelawe ʻana ma kahi o 250 g.
No ka ʻaina awakea, maikaʻi ia e hoʻohana i ka 300 ml o ka waiū iʻa, nā kalapona i kalua ʻia (150 g), ka nui o nā lau i kulu ʻia, kahi ʻāpana o ka papa maloʻo a me kahi aniani o ka wai o ka wai, ʻo ia ka mea maʻamau.
I ke ahiahi, hiki i kahi wahine me ke kolamu o ke koko nui ke hoʻolilo i kahi lawelawe (120 g) o ka oatmeal a me kahi aniani o ka wai paila.
No ka ʻaina awakea, maikaʻi ia e kuke i ka 200 g kaʻa iʻa a iʻa ʻono ʻia, nā ʻala kuke, nā ʻāpana o ka berena maloʻo a me kahi kīʻaha o kēlā kī.
Eia kekahi, hiki i ka ʻai ke hoʻohui ʻia me nā ʻano laʻa ʻano ʻano like ʻole, no ka laʻana, mai ka:
- nā mea kuʻi;
- buckthorn;
- ʻōleʻa palaoa;
- makuahine;
- lulailaka;
- hawthorn;
- pepeke ka pepa.
He maikaʻi kēia mau mea kanu e hoʻonui ai i ka leo holoʻokoʻa, akā, lilo nō hoʻi i ala maikaʻi no ka pale ʻana i ka thrombosis.
