ʻO ke kumuʻai kūpono me ka cholesterol kiʻekiʻe

Aia nā huahana a pau i nā mea pono a lāʻauʻino, no laila he mea nui e mālama i keʻano o kāu e komo ai i loko o ka pāpale. ʻO ka poʻe i loaʻa ka nui o ke cholesterol i loko o ko lākou kino e holo i ka pilikia o ka maʻiʻana, no ka mea, pili kēia waiwai i nā paia o nā moku, e ulu ana i ke atherosclerosis. ʻO nā manawa pinepineʻo ia i nā mea hoʻoweliweli o ka hahau, ka puʻuwai puʻuwai, a me ka wikiwiki o ka hanaʻelemakule. No ka paleʻana i keʻano o kēia mau maʻi, a no laila ke kiʻekiʻe o nā cholesterol toto, pono e pili pono i nā mau kaumāna liʻiliʻi.

He aha ka mea a hikiʻole ke hana?

ʻO nā meaʻai kūpono no ka cholesterol kiʻekiʻe e pono ke kaulike i ka hiki. Akā mua, he mea nui e hoʻemi i ka laweʻana i ka momona ma ka hapakolu,ʻo ia hoʻi ka manawa e hōʻole aiʻole e hōʻemi i kaʻai o nā mea holoholona. Kaʻaila kirīmi, kaʻaila, ka waiū, ka cheese -ʻo kēia mau mea he mea liʻiliʻi i loko o nā mea momona a hoʻopihaʻoleʻia paha. Pono e weheʻia ka paila, a me kaʻaila i hoʻohuiʻia i kāu meaʻai, no ka mea, e kōkua ana i ka haʻahaʻa o ka cholesterol i loko o ke koko.

ʻO kaʻai no ke kiʻekiʻe o ka cholesterol e komo pū ana i kaʻiʻo, lean. Ponoʻoe e hāʻawi i ka puaʻa a me nā momona, a maikaʻi loa ke hoʻopauʻia me ka manu (turkey). Inā makemakeʻoe i nā hua, hāʻawi i ka makemake i nā proteins, hāʻawi i ka cafe. Ināʻaʻoleʻoe e loaʻa i kekahi meaʻino mai loko mai o kaʻai, e aʻo pehea e hui pono ai ia mau mea me nā mea'ē aʻe, a hoʻomākaukau pū me ka mākaukau.

He aha ke kumu o ka papa inoa no ka cholesterol?

Inā makemakeʻoe e hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol i loko o ke koko, ponoʻoe e hoʻololi i ka meaʻai olakino,ʻo ia hoʻi kaʻai a me nā mea i hoʻolapalapaʻia. ʻO kaʻoiaʻiʻo, ponoʻole nā ​​mea a pau āu eʻai ai. Ma waho aʻe o nā huahana me kahi liʻiliʻi o kēia waiwai, pono e komo i loko o kaʻai a me nā mea kōkua i ka hoʻemi. I loko o kēia papa inoa: nā hua waina, beets, kalokena, eggplant, avocado i loko o ka puka aʻole i hoʻopauʻia. Hiki iāʻoe ke hana i ka waiʻona, ka kuke, ke kuʻi, ma nā mea kūpono e hoʻonui ai lākou i ka maikaʻi o kāuʻai.

ʻO kaʻai i ke koko cholesterol kiʻekiʻe

Ma mua o ka hoʻomauʻana i kaʻai, e hoʻomanaʻo i ka nui o ka pilina o nā mea holoholona i laweʻia eʻoe. ʻO nā mea a pau no ka mea ke hoʻokaʻawale maoliʻia e ke kino ke 80% o ka cholesterol, aʻo ke koena o ka 20% e pono ai iā mākou ke loaʻa mai kaʻai. Inā mākou eʻai nui, loaʻa iā mākou kahi pilikia, inā ma lalo - ua hoʻomaka ka hanana e hana. ʻO ka hopena, ua nui ka nui o ka insulin i huaʻia, aʻo ia hoʻi ka maʻi. ʻOiaʻiʻo,ʻo ia ke kumu nui o ka nānāʻana i kāu meaʻai a mālama i ka pale o nā mea pono a pau.

ʻO Menu me ka cholesterol

Ināʻikeʻoe i ka emiʻana o ka moku o ke koko, ponoʻoe e lawe i ka meaʻai kūpono, i hoʻonohonohoʻia i ka normalizing o keʻano. Hāʻawi mākou iāʻoe i kahi koho maikaʻi loa, kahi e hoʻonohonoho ai i ka cholesterol e hoʻomaikaʻi ai i kou olakino.

ʻO kaʻai me ka cholesterol. ʻO ka papa koho no nā lāʻelima.

Kekahi lā

• No ka kakahiaka kakahiaka, hiki iāʻoe keʻai iʻelua mau gīnaʻi a inu i ka waiʻalani. ʻO kaʻoi aku o ka wai.
• No ka pāʻina kakahiakaʻelua, e hoʻomākaukau i kahi hua salamā.
• No kaʻaina awakea, ua maikaʻi nā pepaʻono, kahi hiki keʻaiʻia me ka moa a me ka raiki.
• I ke awakea o ke kakahiaka, eʻai iʻelua'āpana berena e pono ai ka hapalua o ka palaoa i loko o ka hui me kahi'āpana liʻiliʻi momona. Hiki iāʻoe ke pākuʻi i kēia mea a pau me hoʻokahi apala.
• No kaʻaina awakea, e kuke i ka meaʻai meaʻai. Hiki iāʻoe ke hoʻohui i hoʻokahi spoonful o kahiʻailaʻono momona.

ʻO kaʻelua lā

• ʻOi aku ka maikaʻi e hoʻomaka i kahi lā me ka salaʻi huaʻai.
• No ka pāʻina kakahiakaʻelua, eʻai i kahi pūpū nui-nui.
• No kaʻaina awakea, e kuke i 150 grams o ka bacon a me kahi laiki.
• Heʻoi aku ka maikaʻi e hoʻopiha i ke kīʻaha momona momona.
• No kaʻaina awakea heʻeono mau'ōmole o ka curse casserole.

ʻO ka lāʻekolu

• Pōʻakai - omelet mai nā huaʻelua
• ʻO ka lua o kaʻaina kakahiaka he salamona o nā mea kanu a meʻelua mau'āpana berena a me ka pahu. ʻO ka palaoa ka maikaʻi e lawe i ka palaoa.
• ʻO kaʻaina - ka'ōmaʻaʻai a me ka saladi o nā huaʻai me ka brynza.
• Māʻona - oatmeal aiʻole muesli me ke kikooho, ka waikiko kūpono.
• ʻO ka meaʻai - ka meaʻai a me ka iʻa i kāluaʻia.

Ka lāʻehā

• No ka'ōpōpō, hoʻomākaukau i ka pōʻai millet maikaʻi me ka pauka.
• ʻO ka lua o kaʻaina kakahiaka he mea maʻalahi, no laila e inu i ke aniani o kefir.
• No kaʻaina awakea, eʻai i ka pilaf me ka moa a me nā mea kanu, a hoʻokō i ka huaʻai mea kanu.
• Paʻa hoʻokahi paila no ka meaʻai.
• ʻO kaʻaina he mea maʻalahi, akā, eʻoluʻolu. E hoʻomākaukau i nā mea kanu.

ʻO ka lāʻelima

• Eʻai i ka kakahiaka me ka meaʻai protein - ka momona momona momona me ka kirīpiʻula. 'Ani hou i kaʻalani.
• No ka lua o kaʻaina kakahiaka, eʻai i ka hua -ʻo ka'ōpala a iʻole ka pumeloona, kahi maikaʻi loa ia.
• No kaʻaina awakea, e kuke i ka mea 'ai me ka palaoa, a no ka lua eʻai i ka meli bipi a me ka meli.
• ʻO ka saladi maikaʻi kahi hua salalā.
• No kaʻaina awakea, e kuke i ka pīni a hoʻolālā iā lākou me ka lihi a me ka moa.

E like me kāu eʻike ai,ʻo kaʻai me ka cholesterol kiʻekiʻe he naʻau aʻo a pale. ʻAʻole ponoʻoe i ka pōloli, a e loaʻa i ke kino ka nui o nā meaʻai i kēlā lā i kēia lā. I loko o kekahi mau lā wale nō eʻike aiʻoe i kahi hoʻomaha nui, ka nahu o ka ikaika. E ho'āʻo e hana i kēiaʻai ma kou ola,ʻaʻole wale i ka cholesterol nui aʻe, akā e hele pū meʻoe.