ʻO kaʻai lapaʻau a me ka nohona o ka nohona i waena o nā kumu nui o nā maʻi o ka maʻi cardiovascular. ʻOiai ua hala maikaʻiʻoe i ka iwakālua,ʻaʻole i lōʻihi ke hoʻomakaʻana e kōkua i kou puʻuwai. E hoʻomaka me - kekahi mau'ōlelo hoʻohālike no ka hoʻonohonohoʻana i ka meaʻai maikaʻi.
1. Hoʻopau i nā momonaʻino a me ke cholesterol
Hiki i ke kiʻekiʻe o ka cholesterol ke alakaʻi i ka hōʻiliʻiliʻana o ka plaque ma nā paia o ke anʻa a, no laila, hoʻonāukiuki i keʻano o atherosclerosis. ʻO ka pōʻino o kaʻeha meocardial a me ka hoʻonuiʻiaʻana o kaʻeha. ʻO nā mea kūikawā ma keʻano o ke kālaiʻalo e'ōlelo anaʻo ke ala maikaʻi loa e hōʻemi i ka lawe o nā momona momona a me nā momona e hoʻopau i ka hoʻohanaʻana i nā momona momona, e like me ka pata a me ka margarine. Pono pono e pale i nā mea momona, e like me ka puaʻa a me ke keiki hipa. Hiki i kēia hōʻole ke loaʻa kekahi hopena maikaʻi ma ka pūnaewele cardiovascular. Akā,ʻoi aku ka maikaʻi o ka hoʻololiʻana i ka pipi a me ka moa.
ʻO kahiʻaiʻai maikaʻi e pono ke hoʻokomo i nā mea momona i nā mea liʻiliʻi loa - pēlā i ka meaʻuala i ka salakeke'ōmaʻomaʻo a me ka yogota. ʻO nā hua, e like me ka huaʻona a me kaʻalani, pono e lilo i mea mau loa o ka papa inoa.
Inā kūʻai pinepineʻoe i nā pīkī a me nā mīkini, e nānā mau i kā lākou mau lepili -ʻo kēia mau huahana,ʻo nā mea i kapaʻia he "haʻahaʻa i loko o ka momona," hiki ke komo i nā momona. E mālama pono ka hua'ōlelo "wehewehe". ʻOi aku ka maikaʻiʻaʻole kūʻai i ia mau huahana.
ʻAʻole nā kinona a pau e hoʻopōʻino i ka'ōnaehana cardiovascular! ʻO nā momona momona, i loko o kaʻoliva a me kaʻaila punahele, a me nā momona polyunsaturated - ma nā hua'ōlelo a me nāʻanoʻano ma ka papa kuhikuhi. I nā makahiki i hala koke nei, ua hōʻike nui nā haʻawina i nā momona i hoʻonāukiʻia e hoʻoikaika i ka nui o ka cholesterol a me nā triglyceride i loko o ke koko.
ʻO kēlā mau momona e koho ai:
• Huiʻaila
• Hoʻolapala i kaʻaila
• Ka Margarine, ka haʻawina cholesterol haʻahaʻa
ʻO nā momona ka mea e pale ai?
• Beta
• Salo
• Nā huila a pau i hoʻonāʻia
• Ka waiū kai
2. E koho a me sotschikov protein me ka mea momona momona
ʻO kaʻiʻo o ka'ōpū, ka moa a me ka iʻa, nā mea laʻa momona momona a me nā'ōpū hua manu kekahi o nā punahele maikaʻi loa o ka protein. Ma waena o nā meaʻai a pau, pono ke ukuʻia i ka iʻa. ʻAʻole ia wale kahi kumu maikaʻi o ka protein, akā, aia nō nā iʻa i nā'āpana momona omega-3, e ho'ēmi i ka mahele o nā triglyceride i loko o ke koko. ʻO nā kumu waiwai'ē aʻe o nā mea momona maikaʻi, heʻaila ohe,'alemona, soy,ʻaila.
ʻO nā pīni - piʻi, nā lelowa, he nui loa ka nui o ka protein me ka momona momona a me ka cholesterol. Hiki iā lākou ke hoʻololi maikaʻi no nā huahana o nā holoholona holoholona.
ʻO kēlā mau proteine e koho:
• Ka waiū momona liʻiliʻi
• Ui i nā meaʻula
• Ka iʻa a me ke kai
• Kaʻili me kaʻiliʻole
• Hoʻoulu
• Nīme a me nā hua pua
• Nīʻau lelo
He aha nāʻano protein e pono ke aloʻia:
• Ka waiū a pau a me nā huahana meaʻai
• Nā huahana
• Egg yolks
• Huluhulu momona
• Bacon, nā hausa, hamburgers
• Kāpala i nā meaʻai
3. Eʻai i nā mea kanu a me nā hua
ʻO nā huaʻai a me nā huaʻai kahi kumuʻole o ka huaora a me nā minela. Eia kekahi, he kaloloa ka loloa a he waiwai i loko o nā meaʻaiʻai. Aia i loko o lākou kahi nui o nā antioxidants - nā lāʻau e pale ai i nā maʻi o ka maʻi.
ʻO nā mea kanu a me nā hua e koho ai:
• Nā huaʻala a me nā huaʻai hou
• Puʻupuʻu mea kanu me kaʻole a me ka paʻakai liʻiliʻi
• Nā hua a me nā wai
He aha nā hua a me nā huaʻai:
• Kaomi
• Ui i nā lauʻai aiʻole nā huaʻai i ka meaʻai
• Sugap hua
• Nā hua'ānena i loko o nā kīʻaha kō
4. ka palaoa maikaʻi
He kumu maikaʻi lākou o ka protein a me nā meaʻai'ē aʻe e pāʻani nui ana i ka hoʻoponoponoʻana i ke koko a me ka olakino naʻau. Nānā pū nā mea 'ai Nutritionists i ka hoʻohanaʻana i ka flaxseed - nā'ōmaʻomaʻi liʻiliʻi liʻiliʻi i loaʻa i ka nui o nā meaʻai a me nā omega-3 mau momona.
He aha keʻano o ka hua e koho ai:
• Ka palaoa āpau
• Cereals me nā mea kikowaena kiʻekiʻe
• Rīhi laula, ka bale
He aha keʻano o nā hua palaoa e kāpaeʻia:
• Ka palaoaʻala a me ka palaoa
• Nānā
• Wave
• Cookies
• Nīnau
• Popcorn
5. E hoʻemi i ka waihona paʻakai
Aia ka nui o ka paʻakai hiki ke loaʻa ka hopena maikaʻiʻole i ke koko - he helu helu pilikia no nā maʻi o ka maʻi. No laila, hoʻohaʻahaʻa i kaʻaiʻana i nā mea paʻakai -ʻo ia ka meaʻai no ke olakino. Hōʻoia nā kaumāku e hoʻemi i ka paʻakai o ka paʻakai i 2 g (1 teaspoon) i kēlā lā (ma keʻano nui, me ka paʻakai i loko o nā huahana)
ʻO nā meaʻai me kahi koho liʻiliʻi paʻakai koho:
• Nā lālā ulu lāʻau a me ka mea kanu
• Ke kinikini e like me ka salima pālolo
• Nānā i nā meaʻai aiʻole nā meaʻai maʻalahi me ka paʻakai paʻakai paʻakai
ʻO nā meaʻai e pono ai keʻaeʻia ma muli o ke kiʻekiʻe kiʻekiʻe o ka paʻakai ma ia mau mea:
• Ka paʻakai pololei
• Ka meaʻai maʻa
• Ketchup a me ka wai'ōmato
• Hoʻonani i ka meaʻai
6. Mai hanaʻoe!
He mea nuiʻaʻoleʻo ka mea hea wale kāuʻai maikaʻi, akā, pehea ka nui āu eʻai ai. ʻO kaʻaiʻana i ka hopena e alakaʻi i ka hoʻonuiʻia o ka calories, ka cholesterol a me ka momona. No laila, e ho'āʻoʻoeʻaʻole e hoʻonui, ae mālama i ka nui o ka meaʻai eʻai ai no kēlā me kēia hāʻina. ʻO ka hoʻohālikelike i nā'āpana pono o nā māhele, he mākaukau i loaʻa i ka mālie a hoʻololi i nā makahiki.
7. E hakakā me ka hoʻowalewale!
I kekahi mau manawaʻoluʻolu hoʻonanea e like me ka waffles a iʻole nā'ākoki eʻaeʻia, akā, maiʻole i kaʻoi aku! ʻO ka mea mua, heʻai no ka puʻuwai e pono ai no kaʻaiʻana i ka maikaʻi i ka hapanui o ka manawa. ʻO ka palekana i kaʻai a me ka kaulike o ke ola, e lawe mai i ka pōmaikaʻi hauʻoli a maikaʻi.