ʻAi anti-cholesterol. 8 mau huahana i manaʻo ʻia

ʻO ke kiʻekiʻe o ka cholesterol kiʻekiʻe e koi iā mākou e alakaʻi i kahi ola olakino. ʻO ka hana mua ma kēia ala ʻo ka hoʻokumu ʻana a hahai i kahi meaʻai hou. Hiki i ka cholesterol kiʻekiʻe ke alakaʻi i nā maʻi koʻikoʻi he nui, e hōʻiliʻili a hiki i nā makahiki i loko o ko mākou mau kīʻaha koko. ʻO ka hopena pōʻino loa o kahi kūlana lōʻihi o ka cholesterol kiʻekiʻe he puʻuwai puʻuwai.

ʻAi anti-cholesterol

ʻO ka cholesterol kiʻekiʻe ka hopena o ka ʻai ʻole i kēlā me kēia lā. ʻO ka "hoʻololi" i nā huahana i ʻoi aku ka maikaʻi o ko mākou naʻau a me ka ʻōnaehana kaʻa e hana i nā mea kupanaha ma aneʻi. ʻO ka mea pōʻino, ʻoiai ʻoi aku ma mua o 70% o nā pole e hakakā nei me ka cholesterol kiʻekiʻe, hoʻokahi wale nō o ʻekolu e hoʻoholo e hoʻololi i kā lākou meaʻai i kahi meaʻai anti-cholesterol.

He aha ka mea ʻaʻole pono e ʻai me ka cholesterol kiʻekiʻe?

• ʻO ka mea mua, pono ʻoe e haʻalele i ka ʻiʻo, offal (nā ʻōpū, naʻau, nā ʻōlelo) a me nā huahana holoholona ʻē aʻe, me nā hua manu.
• Me ka cholesterol kiʻekiʻe, ua ʻōlelo ʻia e ʻai i ka liʻiliʻi o nā waikawa momona saturated e like me ka hiki.
• Hoʻonui nui ka pata a me ka momona i nā pae o ka cholesterol maikaʻi ʻole a me ka nui.

Paipai ʻia nā huahana a me nā kīʻaha hiki iā ʻoe ke ʻai

1. Ma waena o nā aila, ʻōlelo ʻia e hoʻohana i ka aila rapeseed a i ʻole ka aila ʻoliva. Ma kahi o ka pata, ʻoi aku ka maikaʻi o ke koho ʻana i ka margarine māmā.
2. Hiki ke hoʻololi ʻia ka ʻiʻo me ka iʻa, he nui ka waiwai o ka meaʻai a ʻaʻole e hoʻopilikia i ka pae cholesterol.
3. Pono nō hoʻi e ʻai i nā nati a me nā ʻanoʻano o ka ʻukena, ka sunflower a me nā hua ʻai ʻē aʻe.
4. ʻO ka papa kuhikuhi o ke kanaka e hoʻāʻo nei e hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol maikaʻi ʻole pono e nele i ka sesame. Loaʻa iā ia nā phytosterols hāʻawi i ke ola e kāohi i ka komo ʻana o ka cholesterol maikaʻi ʻole i loko o ka ʻōnaehana digestive.
5. Inā ʻaʻole ʻoe e ʻai i ka ʻiʻo, nele paha ʻoe i ka protein. No laila, pono ke ʻai ʻana i nā mea kanu i loaʻa ka hapa nui o ia mea, ʻo ia hoʻi ka moa, ka lentil, ka pī a i ʻole ka pī.
6. ʻO nā mea kanu hou ka mea maikaʻi loa no ke olakino o ka poʻe e hakakā nei i ka cholesterol. ʻO kahi mea waiwai nui e kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol ʻo ia ka fiber dietary.
7. He mea pono ke hoao i ka hua? Mai ka manawa i ka manawa, ʻoiaʻiʻo, akā ʻaʻole hiki iā ʻoe ke overdo me kā lākou ʻai ʻana, no ka mea he nui nā sugars. Ma waena o nā hua, ʻulaʻula a me ka ʻalani, e like me ka grapefruit a me nā ʻalani, ʻoi aku ka maikaʻi.
8. I ka loaʻa ʻana o ka berena, pono ke koho ʻana i ka palaoa palaoa holoʻokoʻa, aia pū kekahi i ka nui o ka fiber.