Nā loea kumu a me nā rula o kaʻai lipid-haʻahaʻa

Hoʻohui pinepine ʻia ka pilikia o ke kaupaona ʻana ma ke ʻano he hana like ʻole o ka naʻau a me nā mea hoʻowalewale o ke kino.

Hoʻopau i ka ʻai hypolipidemic, hiki iā ʻoe ke hoʻomaʻemaʻe i nā kīʻaha koko o ka nui o ka kolamu a loaʻa nā palapala haʻalulu, a no nā mea maʻi me ka maʻi diabetes mellitus type 2, e hoʻemi nui ana i ka pae koko o ka toto.

No wai ka mea kūpono?

ʻO ka manaʻo o ka meaʻai lipid-hoʻohaʻahaʻa ke mālama i nā meaʻai i kiʻekiʻe ma ka paʻakai, ka momona a me ka momona wikiwiki.

Kahi papahana pilikino maʻamau ka maʻi maʻamau no ka poʻe e loaʻa ana i nā maʻi līlū, nā mākeke o nā palapū, puʻuwai a me nā puʻuwai, pancreas. Loaʻa nō ia mau palena no ka poʻe makemake e hoʻē kaumaha.

E nānā ʻia nā hualoaʻa mai ka hoʻohana ʻana i kahi mea lapaʻau i loko o kekahi mau pule. E hoʻomaʻemaʻe ʻia nā kīʻaha me nā palakā kolesterol, e holomua ka holo o ke koko, ka leo maʻamau o ke kino, e hoʻoiho i nā toxins, e hoʻonui ʻia. A e hoʻomaka ka popo waiwai.

Na lula kumu

Wahi a nā loiloi o ka meaʻai, pono ka liʻiliʻi i ka momona a me ka haʻahaʻa ma nā kalora.

Mai hōʻino i ka ʻai. Ke alakaʻi nei ka wikiwiki i ka hana kipi a hiki i nā pilikia o ka ʻōpū.

Ke nānā ʻia nā ʻōlelo pili:

1. E noʻonoʻo e inu i ka lita 1.5 o ka wai i kēlā me kēia lā. Ma hope o ke ala ʻana, e pono ʻia e hoʻomaka i ka lā me kahi kīʻaha wai ma ka mahana o ka lumi. Mai inu i ka meaʻai. ʻOi aku ka maikaʻi ma ka inu i kahi hola ma mua o ka papaʻaina a me ka hapalua hola ma hope o ka ʻaina.
2. Hāʻawi i ka makemake i nā pā kukama. Hoʻomaopopo ʻia e kulu i nā manawa hou aʻe i 2 mau manawa i ka pule. Hoʻohana ʻia ia e kuke i ka meaʻai a paila i kekahi manawa.
3. ʻO kahi ʻeke hope loa e lilo i ʻekolu mau hola ma mua o ka hiamoe. Inā ʻike ka pōloli, a laila hiki iā ʻoe ke hoʻohemo iā ia me kahi kīʻaha o ke kewa haʻahaʻa.
4. ʻAi pinepine a ma nā ʻāpana liʻiliʻi, ka uhai ʻana i ke ʻano maʻamau i kēlā me kēia lā i kekahi mau ʻono. Mai oi aku i 1300 kcal i kēlā me kēia lā (no nā kāne - 1500). Inā hoʻonui ka hana kino, a laila pono e hoʻonui ʻia ke ʻano o kēlā me kēia lā e 200 kcal.
5. Hoʻohui hou i ka saturate i ke kino me nā mea e pono ai me ke kōkua o nā hōʻuluʻulu huaora.
6. Hoʻohana maʻamau kino. I kekahi mau maʻi, ʻaʻole pono e hoʻohālikelike ʻia, no laila ke ʻae ʻia nei ka ikaika o nā papa me ke kauka.
7. I ka papaʻai, pono ke noho ʻia ka protein, mea momona i ka ʻiʻo, ka iʻa a me ka huahana skim dairy. Pono pono ka prototein no ka kūkulu ʻana i nā pūpū hou a me nā kinipōpō uaua.
8. Ke ʻoki nui loa ka ʻili o kahi manu i nā kalana a loaʻa i nā momona momona; pono e hoʻoneʻe ʻia.
9. Pono e hoʻokomo i nā kuke ʻehiku i kēlā me kēia pule i loko o ka ʻai.
10. E hoʻololi ʻia ke ʻano pono o nā kalama paʻakikī e nā cereals a me nā mea kanu, ʻo nā huaʻai a me nā huaʻai. Ke kupa nei nā kumu hoʻōho o ka ikehu, ka hemahema e alakaʻi i ka hana ʻana.
11. Hāʻawi ʻia nā huahana huahana i nā ʻano maloʻo a me ka liʻiliʻi. Hiki iā 'oe ke' ai i ka 100 kalona o ka 'ai palaoa a iʻole nā ​​lā he nui.

Papa inoa huahana

ʻO ka nānā ʻana i ka papa kolesterol, pono ʻoe e pili i ka papa inoa o nā meaʻai "kūpono" a hōʻole i nā meaʻai i makemake ʻole ʻia.

ʻO ka pōʻino koʻikoʻi e mālama i ke olakino a me ke kino ʻīwī, ʻo ka hoʻonui ʻia nui o nā lipids i ke kino.

No laila, hana i kahi papa no kēlā me kēia lā, kūpono ke hoʻoponopono iā ia e like me ka nui o ka kolamu.

Palapala kolekaola ma nā meaʻai punahele:

Lāʻau ʻia

Hoʻopili ʻia kēia mau ʻōhua.

• ka ʻāʻī kino (laulā, nā puʻuwai, ka naʻau, ke akea);
• momona momona o ka lauleʻa a me ka puaʻa a me nā pāʻina mai loko mai o ia mea;
• ʻai manu ʻulaʻula a me ka ʻili;
• nā hupa mai nā huahana ʻiʻo;
• nā lāʻau pāmaʻa, ka pata, ka niu a me nā margarine;
• mayonnaise a me nā ʻano mea ʻē aʻe i loaʻa ka momona;
• ka caviar a me nā mea moana ʻē aʻe ma mua o ka iʻa (udala, squid, crab meat);
• nā mea momona momona a me ka nui o ka nui o nā momona momona (ice cream, curad curd, curd sweet, condced milk, cream, yogurt);
• nā pasta a me nā huahana semi-oti (dumplings, dumplings, soups soups, meatballs, meatballs);
• i nā mea ulaula a me nā mea mai ʻōwili (sausages, lard, kēne kekela);
• nā palapela, nā ʻōhua a me nā palaoa palaoa (nā ʻōpala, nā kuki gingerbread, nā pōpō, nā sweets, nā kīkopaka);
• nā wai momona me nā leaka a me nā aʻa ʻāpala, i hoʻoulu ʻia i ka wai;
• waina ikaika, waina, pia.

Nui loa nā waiwai i kēia mau huahana i nā palaka a me ka kolamu a kōkua i ka hana ʻana i ka vascular. Eia kekahi, ʻo lākou ka poʻe nui loa i nā kalori a ʻaʻole i hāʻawi i ka hāʻawi kaumaha.

Hoʻolālā ʻia

ʻO ke kumu o keʻai pono ke:

• loko iʻa (cod, herring, sprat, hake, halibut);
• Seaweed (kai make, kelp);
• nā kīʻaha momona momona a me nā hua: hua, ʻōpala, ʻopala, zucchini, kamato;
• ka nui o nā lau maka hou (dill, spinach, celery, pālato);
• ke kāleka, ka ʻōpala, ke;
• millet a 'oatmeal (kuke ʻia ma ka wai, me ka ʻaila ʻole a me nā kō);
• nā pīpī (pī, piʻi, pi, lentil);
• wai momona, ʻuʻina huaʻaila (ʻai hou kuʻi ʻia i loko o nā lau, a pono nā compotes me ka hoʻohui ʻole o ka gula);
• nāʻaila huaʻai (palaoa, sesame, sunflower a me ka ʻoliva).

Aia nā huahana he nui o nā mea e pono ai ka momona a me nā fiber, no ka mea e hoʻōla ʻia ke kino holoʻokoʻa a hoʻomaikaʻi ʻia ka digestion. Eia kekahi, he haʻahaʻa lākou-calorie, e ʻae iā ʻoe e nalowale i ka paona nui.

Ua hoʻohana ʻia me nā mea paʻa

Mai haʻalele loa i nā māhele o kēia papa inoa. ʻO lākou ka momona momona, nā huaora a me nā minelala, a me ka protein e pono ai no ka kūkulu ʻana i nā cell.

ʻO ka pau wale nō ka manawa e hiki ke hoʻopau ʻia i nā manawa ʻelua i ka hebedoma.

• hoʻokahi pākēneka pāʻina a me kefir;
• ka moa a me ka pipi momona;
• iʻa;
• nā kīʻaha mai nā ʻūhā a me nā ʻuala (pono e mālama ʻia nā ʻuala i ka wai ma mua o ka holoi ʻana i ka nui o nā pā).
• hui maloʻo maloʻo a me nā piʻi mai ona;
• Kāwili ʻia i loko o ka wai me ka ʻole o ka hoʻohui o ka pata a me ke kō;
• nā mea ʻala, ka ʻala kōpala, ʻato a me ka soy, meli;
• Kāpī me ke kōmaʻa o ka nui o ke kō;
• hua hua (ʻaʻole iʻoi aku ma mua o 3);
• nā kāloti, nā hazelnuts a me nā ʻalemona;
• i kekahi manawa hiki iā ʻoe ke inu i kahi aniani o ka waina keʻokeʻo maloʻo a i ʻole cognac liʻiliʻi.

Hōʻikeʻike laʻana no ka hebedoma no nā wahine a me nā kāne

ʻO ka papaʻai no nā lā 7 ke ʻano o nā ʻoni maʻalahi, nā mākaukau e pono ai e nānā i ka manawa lōʻihi ma ka lāʻau.

Ka lā 1:

• kahua kakahiaka - 250 g o ka oatmeal i kuke ʻia i ka wai, ʻonika ʻonika (ʻōmaʻomaʻo);
• o ka makana mua he mau ipu i ohia, i aneane he 200 g;
• ʻaina awakea - hoʻokahi ʻōpala i kālai ʻia me nā ʻai a me nā mea kanu, 250 g o ka pā pāʻaha ʻaoʻao, ʻĀpana compote;
• ka lua ʻaʻā - kahi ʻāpana o ka palaoa maloʻo, 100 g o nā hua āpau;
• ʻaina ʻaina - 250 g o ka pēpē ʻole me ka ʻiʻo mai nā lau momona i ka waiū momona momona.

2 lā:

• kakahiaka kakahiaka - kahi bola o ka greens a me ka salati kāpeti me kahi pāʻala o ka aila lau, ʻala me ka meli;
• snack mua - he mau plums a me kekahi hapa hapa o kahi ʻōpala;
• ʻaina awakea - 150 g o ka moa me ka ʻaoʻao pā o ka buckwheat, peach juice;
• ʻo ka lua kīʻaha he ʻāpana o nā hua maloʻo;
• ʻaina ʻaina - 150 g o ka iʻa huehue, coleslaw me nā kāloti me ka hoʻohui ʻana i kahi puna o ka ʻaila, ka wai minima me ka ʻole o ka aila.

3 lā lā:

• ʻaina kakahiaka - kahi ʻeke o nā kāleka ʻaina me hoʻokahi kola o ka meli a me nā keke nāwaliwali;
• snack mua - sliced ​​hua;
• ʻaina awakea - 250 ml o ka ʻai kiki a me ka 100 g o ka palaoa rye;
• lua lua - 250 g o ka mākato a me ka ʻala bukiki, ka wai mineral me ka ʻole o ka aila;
• ʻaina awakea - 200 g stew o ka pipi momona pipi me nā ʻano lau like ʻole, compote.

ʻO ka lā 4:

• ʻaina kakahiaka - waiū oatmeal me ke kōpaʻa, ʻōmaʻomaʻo;
• nā ʻekahi mua - hoʻokahi hua, kekahi mau ʻōpala maloʻo;
• ʻaina awakea - mea maiʻa ʻole i nā ʻiʻo mai ka lau o nā lau ʻai i ka puna o ka ʻona ʻono, ke kīwele;
• lua lua - 200 g o ka pā Seawe;
• ʻaina ʻaina - iʻa ʻaʻa, kahi kīʻaha wai wai.

5 lā:

• ʻaina kakahiaka - ka ʻapihū ʻole ʻia mai loko o ka millet groats, ʻonika kī ʻole;
• snack mua - ʻeleʻele, ka wai mai nā hua lemi;
• ʻaina awake - kāpeti Kāhu me ka ʻiʻo ʻai, ʻona ʻole me ke kō;
• ʻo ka lua kīʻaha he ʻāpana o nā hua maloʻo;
• ʻaina ʻaina - 250 g ʻōlato kūʻono hou i ʻaʻa ʻia me ka ʻaila.

6 lā:

• ʻaina kakahiaka - kahi ʻāpana o ka paila buckwheat, ʻona wai;
• ʻekahi mua - hua ʻoki ʻoki me kahi puna o ka meli;
• ʻaina awakea - 200 ml o ka kalo me ka ʻaila, ʻaʻa kīkī;
• ʻo ka lua kīʻaha he hua ʻai me ke kai maʻa, kahi ipu aniani;
• ʻaina ʻaina - 100 g o kaʻaʻai i kulu ʻia, coleslaw me nā kaloti a me ka ʻaila ʻaila, compote hua.

7 lā:

• ʻaina kakahiaka - kahi ʻāpana o ke kīwī ʻaʻa, kāka ʻole me ke kō;
• snack mua - hua iʻa, ʻaila kūlohelohe;
• ʻaina awakea - iʻa o ka moa, ka wai me ka ʻole o ka aila;
• ka lua ʻaʻā - he hapa o nā hua, 200 ml o kefir;
• ʻaina ʻaina - ʻaina mai kahi kāwele o ka mea kanu i hana ʻia, ka wai mai nā hua momona.

I mea e hoʻomaʻemaʻe i ke kino a nalowale i kekahi mau paona, pono ʻoe e ʻimi i ka papahana o ka ʻai ʻana no nā manawa ʻekolu aʻe. No nā lāʻau lapaʻau, pono e hoʻopili ʻia kēia mea i kahi manawa lōʻihi, ke hoʻololi nei i nā papa kuhikuhi me nā mea ʻē aʻe mai ka papa inoa o nā huahana i ʻāpono ʻia, inā makemake ʻia.

Nā ʻōmoho no ka meaʻai

ʻOiai ʻo kāna mau waiwai pono ʻole, ʻaʻole kūpono kēia meaʻai no nā mea a pau.

Ma kahi kīʻaha hypolipidemic e hoʻopilikia ʻino ia i nā ʻano o nā kānaka:

• na keiki malalo o na wa o
• hāpai a wahine a lactating;
• ʻO nā poʻe maʻi e pili pono ana i ka insulin me ka diabetes mellitus;
• poʻe i nele i ka calcium a me kahi maʻi maʻi.

ʻO kekahi mea kūpono o ka ʻai ʻana no kēlā mau kānaka e pono ke ʻae me ke kauka.

Nā wikiō wikiō e pili ana i ka hoʻohaʻahaʻa i ke kolamu koko:

ʻAʻole leʻaleʻa kahi palaka liʻiliʻi-lipid me kahi kīʻaha like ʻole, akā ke nānā nei i ka papa ʻōlelo i manaʻo ʻia e hiki koke iā ʻoe ke kiʻi mai i kahi ʻano i loko o kahi maikaʻi a loaʻa iā ʻoe ka hoʻomaikaʻi maikaʻi.

Eia kekahi, ʻo ka hoʻomākaukau ʻana o ka kīʻaha olakino, ʻaʻole nui ka manawa e koi ai i nā huahana exotic. ʻAʻole hopohopo hoʻi ka pōloli, mai poina e lawe i kahi pākahi o nā vitamina a inu i nā wai hou aku.