Hoʻokumuʻia ke kino o ke kino kanaka i ka cholesterol, kahi mea e pono ai no ka hana maʻamau. ʻO ka pilikia,ʻo ka pinepine i loko o ke koko heʻoi aku ka nui o cholesterol, ka mea e hoʻonāuki i ka uluʻana o ke atherosclerosis, kaʻeha a me ka maʻi o ka maʻi cardiovascular. ʻO kaʻai nuiʻana i nā mea momona, hoʻonāukiuki mākou i keʻano o ka cholesterolʻoi aku i loko o kā mākou mau moku. I ke kaheʻana o ke koko, kūpili ka cholesterol i nā mole molepika, a pēlā eʻano likeʻole lipoproteins. Hoʻonohonohoʻia kēia mau mea ola honua e ka mea iʻikeʻia i nā kinona kiʻekiʻe a me nāʻano liʻiliʻi ma loko o ia mau mea. ʻO nā lipoproteins kiʻekiʻe ka nui o ka protein ("maikaʻi" cholesterol). ʻO lākou he mau microparticles māmā, loea e lawe i ka cholesterol keu aku i ke ake. I loko o ke ake, ua hoʻololiʻia ka cholesterol kiʻekiʻe a ua kipakuʻia ka bile ma ka bile. ʻAʻole i loaʻa i ka lipoproteins liʻiliʻi ka liʻiliʻi liʻiliʻi, ua nui aʻoi aku ka nui o nā meaʻeleʻele. Hoʻoʻo pinepine i ka nohoʻana i ke kino, waiho i nā paia o ke anʻa a me ka hanaʻana i nā pilikia no ke kahe o ke koko. ʻO ka hopena, ua hoʻokumuʻia nāʻili o ke koko, e hāʻawi ana i ka pilikia o ke maʻi o ke kala koko. Kapaʻia ka lipoprotein haʻahaʻa "heʻino" cholesterol. No laila pehea eʻai ai i ka pono ke loaʻa iāʻoe ke cholesterol kiʻekiʻe?
ʻO nā'āpana o kaʻona o nā lipoproteins kiʻekiʻe a me ka haʻahaʻa i loko o ke kino kanaka, heʻokoʻa a hilinaʻiʻia ma nāʻano o ke kinona, ma nā maʻi concomitant, a ma keʻano o ke ola o kekahi. ʻO ka lipoproteins kiʻekiʻe loa,ʻo ka emi o ka pilikia o nā pilikia kino. ʻO ka hoʻokumuʻana i nā lipoproteins haʻahaʻa e kōkuaʻia e nā kumu: ka heredity, ka māmā, ka puhiʻana, ka maʻi hīkī, ke kaumaha.
Hoʻoikaika ka hoʻomaikaʻiʻana i ke koko a me ka hakakā "i ka cholesterol maikaʻi" e kōkua i ka mālamaʻana i ka meaʻai. He maʻalahi kona kulekele: e pale i kaʻaiʻana i ka cholesterol a me nā momona momona.
Ponoʻia ka hōʻemi i kaʻaiʻana o nā mea holoholona, e mālama pono i kāu'āpana o kēlā me kēia lā ma mua o 100 grams. He mea maikaʻi keʻai i ka lean - ka moa a me ka mīnū pīpī, pono e weheʻia kaʻili mai ka manu. E poina e pili ana i ka nohoʻana o nā kānana a me nā meaʻai puhi meaʻai - eʻai i kaʻiʻo maoli.
Mayonnaise, kaʻailaʻami a me ka waiūpaʻa e hoʻohana ai i ka liʻiliʻi loa. Butter -ʻaʻole iʻoi aku ma mua o 10 mau lā i ka lā. He mea liʻiliʻi ka momona o nā mea kanu.
Legumes - hiki iāʻoe ke hana i kekahi mea. ʻO ka hanaʻana i nā mea kanu a me nā meaʻono. ʻO kaʻonika ka mea'alaʻula. He mea maikaʻi ka'ōpala i ka palaoa.
E pale i nā mea i kōlehuʻia, ka makemake i hāʻawiʻia i ke kuke a me ke kālua. He meaʻono ia, e like me nā loiloi hou loa,ʻo ka hoʻohanaʻana i nā hua moa i ka meaʻaiʻaʻole ia e hoʻoili i nā koina cholesterol i loko o ke koko.
Hoʻokumu nā mea kūikawā ma ka papa o ka meaʻai no ka cholesterol kiʻekiʻe i kahiʻai me nā mea kikowaena nui, no laila,ʻaʻole iʻoi aku ka 20% o nā calories ma ka momona i ka 20-30% o ka hana maʻamau. Hoʻomaʻi ka fiber i ka cholesterol a kaohi i kona laweʻana ma ka'ōpū o ka maʻi.
E hōʻole i kaʻaiʻana i ka makalekaleka a me nāʻalani, nā pōpō, ka pahu, kaʻaila a me nā pōpō.
Hōʻike ia i ka hōʻiliʻiliʻana i nā huaʻai, nā hua, nā'ōpala iʻole kahi cholesterol a me ka nui o nā fiber. Ke kohoʻana i nā meaʻai, koho i nā wai o loko i loko o ka wai: o nā'ōpiʻa, nā hua waina, nā kāloti, nā lekile, ka kāpelu, a me ka oatmeal.
ʻO kaʻaila a me ke kālepa nui ka haʻahaʻa o ka cholesterol, no laila, pono e komo i loko o ka meaʻai i kēlā me kēia lā. ʻO nā hua waina i loko o ka flavonoids i loko o kaʻili e hiki ke kōkua i ka emiʻana i ka cholesterol. ʻO ka beet a me ka wai pīpī, nā hua avocate hua.
E pale i ka ulana a me ka meaʻai. No ka kukeʻana, hoʻololi i nā momona i piha i ka momona i loko o ke keʻena pāmahana, me nā momona momona momona, e like me ka'alaʻula, ka huapalapa a me kaʻailaʻaila. ʻO kaʻailaʻai he nui ka waiwai nui - no nā phytosterols e komo ana i loko o kā lākou mele, hana i ka laweʻana o ka cholesterol ma ka'ōpū o kaʻohe. Ua hōʻikeʻiaʻo ka hoʻohanaʻana o ka momona momona o nā momona momona i nā meaʻai e like me nāʻanoʻano a me nā nūpala e hiki ke emi i ke kiʻekiʻe o "cholesterol"ʻino. Hiki ke hōʻikeʻia kaʻaila a me ka hui pūʻana o nā kumulāʻau flax hou. Ponoʻia e hoʻopiha i nā salame me kaʻailaʻaila me ka hoʻohuiʻana i ka wai lemon.
Me kahi hana palekana e pale ai i ka maʻi o ka maʻi maʻamau, e'ōlelo ana nā meaʻai lāʻauʻai e hoʻohana i ka iʻa momona. Loaʻa i loko o ka omega-3'āpana momona polyunsaturated, e hoʻemi ana i ke kiʻekiʻe o "cholesterol" a me ka normalize momona ka momona. Pono nā lā iʻa e 3-4 manawa i ka hebedoma. He mea kupaianaha no ka hoʻokipaʻana o ka Eskimos, ma kaʻaiʻana o ka iʻa,ʻaʻole e loaʻa i ke atherosclerosis. Hiki iāʻoe ke hoʻohana i kaʻaila iʻa. Ponoʻia eʻaiʻia i nā'āpana liʻiliʻi i kēlā me kēia 3-4 hola.
ʻO ka hana nui i ka hoʻohaʻahaʻaʻana i ka kiʻekiʻe o ka cholesterol e hoʻokaniʻia e nā huaora, microelements a me nā minela. ʻO ka mea nui iʻikeʻia ma kēia aʻina, he mau huaʻai A, E, C, B, L-carnitine, selenium, chromium, pantetine, zinc a me ka calcium.
He mea e pono ai ke kākoʻo i ka mea olakino maikaʻi me ka lāʻauʻana. No ka mālamaʻana a me ka maʻalahiʻana e hoʻohanaʻia: he'īlio ola, hawthorn, stigmas corn, horsetail, mint, motherwort, buckthorn. I kēia manawa uaʻikeʻoe i kaʻai ponoʻana me ka cholesterol nui aʻe aʻai wale i nā meaʻai kūpono.
Hāʻawi i ka hoʻoikaika kino maʻamau i nā'ōpū, ma kahi o 40 mau minuke i ka lā.
E hōʻalo i nā pilikia a me kaʻoliʻoli i ka puhi meaʻai. E ho'ēmi i kaʻai kīpala. E nānā pono i ke kiʻekiʻe o ka cholesterol i loko o ke koko, e hana i kahi'eneʻeneʻe hohonu o ka lipid blood. Mālama kēia i kāu meaʻai a me kou nohona.
E noho maikaʻi!