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15 mau meaʻai e hoʻohaʻahaʻa i ka cholesterol
Hiki paha ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka "maikaʻi" kolesterol ma ka hoʻoponopono ʻana i ka papaʻai? Kūleʻa mākou me kahi endocrinologist.
"Manaʻoʻiʻo ʻia nā meaʻai momona e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol. Hana ka fiber i kēia kūlana ma ke ʻano he absorbent a ʻae iā ʻoe e hemo i ka mea nui ma ke ala kūlohelohe. ʻO wai ko mākou champion fiber? ʻO ka mea mua, eia nā mea kanu a me nā mea kanu.
ʻO ka ʻai ʻana ma kahi o 400 g o nā mea kanu a me nā mea kanu i kēlā me kēia lā e ʻae iā mākou e hoʻonui i kā mākou metabolism, akā hāʻawi ʻia kēia i ka pae o ka cholesterol a 6-6,5. I kēia kūlana, ke kaohi ʻana i ka lawe ʻana o nā meaʻai i waiwai i ka cholesterol e hāʻawi i kahi hōʻemi kūlohelohe o ka pae.
Inā mamao loa kāu kōkōlika (ma luna o 6,5), a laila ʻaʻole e hāʻawi ʻia ka hopena maikaʻi i nā hopena i makemake ʻia, a ʻaʻole hiki iā ʻoe ke hana me ka ʻole o ka lāʻau lapaʻau me nā statins. Inā ʻole, hiki iā ʻoe ke hāʻule i loko o kahi hui o ka poʻe i makaʻu i ka hoʻomōhala ʻana i nā maʻi maʻi maʻi. E ʻae ʻoe iaʻu e hoʻomanaʻo mua i kēia mau maʻi i kū i waena o nā kumu o ka make ma Russia.
Ma ke ala, ʻo kekahi hopena o nā pae kolesterol kiʻekiʻe ka hoʻokumu ʻia ʻana o nā pōhaku i ka gallbladder. “
He aha nā meaʻai e hoʻohaʻahaʻa ai i ka cholesterol
Nā mea kanu ʻōmaʻomaʻo - nā alakaʻi i ka nui o nā fiber. ʻO kēia nā pepa bele, kukama, zucchini. Inā ʻaʻohe contraindications mai ka gastrointestinal tract, a laila hiki iā ʻoe ke ʻai pū i nā ʻōmato ʻulaʻula, ʻaka, kālika.
ʻO nā greens… ʻO ka nui, ʻoi aku ka maikaʻi. E hoʻokomo i nā salakeke, nā papa mua a me ka lua, e ʻai me nā iʻa a me nā ʻiʻo.
Pahu mea kanukūʻai ʻia aku i nā hale kūʻai ma nā papa meaʻai olakino.
psillium; aiʻole nā psyllium husks maikaʻi loa no ka kiʻekiʻe kolesterol.
Mau ʻōʻaiLoaʻa i kahi statin kūlohelohe. Hana kēia fungi e like me ka lāʻau.
Beetroot maka. I ka wā e hana ai i kahi mea kanu aʻa, hoʻokuʻu ʻia nā huahana i loaʻa ka hopena i ke kino, e like me nā statins.
Salakeke Lettuce loaʻa ka phytosterol, ka mea e kōkua i ka hoʻoliʻiliʻi kolesterol.
Pākena loaʻa nā mea i hiki ke hoʻoliʻiliʻi nui i nā pae kolesterol.
Flaxseed, sesame, ʻanoʻano pua pua. ʻO kahi teaspoon wale nō i kēlā me kēia lā, no ka laʻana, o ka flaxseed, maikaʻi no ka hoʻomaʻemaʻe ʻana i ka ʻōnaehana vascular o nā plaque kolesterol.
ʻUla palaoa hoʻoponopono i nā pae kō kō kō.
Mele ma muli o ka ʻike o ka pectin i loko o ia mau mea, maikaʻi loa lākou i ka hakakā ʻana i nā lipoproteins haʻahaʻa haʻahaʻa, i hōʻiliʻili ʻia i loko o nā moku, e hana ana i nā pā. ʻO nā hua āpau he 2 i ka lā e hoʻopakele iā ʻoe mai cholelithiasis a hoʻomaʻemaʻe i nā kīʻaha koko.
ʻO Blueberry, raspberries, strawberry, cranberry e hoʻoneʻe hoʻi i ka cholesterol.
ʻO ka'ōmaʻa Green He antioxidant maikaʻi loa ia. E hoʻohui i kahi ʻāpana o ka aʻa ginger iā ia.
Nati: walnuts, pistachios, pine nuts, almonds… 70 wale nō gram i ka lā a e hoʻomaka ka hōʻemi o kāu kōkōhō.
ʻO ka hinuʻaila - ʻoi aku ka maikaʻi o ka hoʻohui ʻana i ka meaʻai maka.