Nā meaʻai hoʻohaʻahaʻa Kolesterol

Ke ulu nei ke ʻano no kahi nohona olakino i kēlā me kēia makahiki. Ke hoʻonui nei, ke noʻonoʻo nei ka poʻe e pili ana i nā pono o ka hoʻoikaika kino maʻamau a me ka maikaʻi o kā lākou papaʻai. ʻO kahi ʻāpana hoʻohui o ia ka ʻai ʻana o nā meaʻai kūikawā hiki ke normalize i nā pae kolesterol.

Cholesterol: hoaaloha a ʻenemi paha?

ʻO Cholesterol kahi mea hiki ʻole ke hoʻololi ʻia no ko mākou kino. Aia ia i loko o kēlā me kēia keena o ke kino no ka mea i hana ʻia i loko. ʻOiai he mea momona like momona, ʻaʻole huikau ka cholesterol me ke koko, akā hāpai ʻia, mahalo iā ia, ma ke kino āpau e nā lipoproteins.

Eia kekahi, aia ma ka liʻiliʻi he 5 mau hana nui e hana ai, ʻo ia hoʻi:

• e hōʻoiaʻiʻo i ka pono a me ka permeability o nā membrane pūnaewele;
• ke komo ʻana i nā hana metabolic a me ka hana ʻana o nā bile acid e pono ai no ka hana maʻamau o ka ʻōpū liʻiliʻi;
• synthesi o ka wikamina D;
• iecaianoaaiiuo o ke keka hormones a me adrenal hormones;
• hoʻomaikaʻi o ka hana o ka lolo a hoʻohuli ʻaʻole wale i ka ʻike akamai o ke kanaka, akā i kona ʻano.

I kēia manawa, hana ʻia lākou āpau wale nō “pono»Cholesterol, i hāpai ʻia e nā lipoproteins kiʻiona kiʻekiʻe. Me ia, aia kekahi lipoprotein haʻahaʻa haʻahaʻa, nāna e halihali iā "hana ʻino»Kolekole. ʻO ka mea e hana i ka pā i nā paia o nā aʻa a alakaʻi i ka hoʻomohala ʻana i nā maʻi maʻi maʻi a me ka infertility, e like me ka noiʻi hou a nā ʻepekema ʻAmelika. ʻO Kauka Enrique Schisterman, ka mea i komo i loko o ia mea, ua ʻōlelo ʻo ia “ʻAʻole hiki i nā kāne me nā pae kolesterol kiʻekiʻe ke hāpai i kahi manawa lōʻihi ke hoʻohālikelike ʻia i nā kāne i loaʻa nā pae kolesterol maʻamau". ʻO kēia kolekolo ia e ʻōlelo ai nā kauka e hōʻemi i ka nui o ka pae i ʻae ʻia.

A ʻo ia, e like me ko lākou manaʻo, aia ma lalo o 129 mg / dl. A laila, ʻo ke kiʻekiʻe o ka "maikaʻi" ʻo ka kolesterol ma luna o 40 mg / dL. Inā ʻole, ʻo ka makaʻu o ka hoʻomohala ʻana i nā maʻi maʻi maʻi a me ka puʻuwai puʻuwai e hoʻonui nui ʻia.

Ma ke ala, ka lākiō “hana ʻino"A"pono»ʻO Cholesterol i loko o ke kino o ke kanaka he 25% a 75%. Ma muli o kēia, nui ka poʻe e hoʻopaʻapaʻa nei i kēlā me kēia, ʻoiai ʻo kaʻai ʻoi loa loa e hoʻoliʻiliʻi i nā kiʻekiʻe kolesterol o ke koko ma o 10%.

ʻO ka papaʻai e hoʻohaʻahaʻa ai i ka cholesterol

Ua hoʻomohala nā kauka i nā koho papaʻai e hakakā i ka kolesterol. I kēia manawa, ʻo ka mea makemake nui ʻia a kūpono hoʻi he 2 o lākou:

1. 1 ʻO ka mea mua e hōʻemi ana i ka pae o nā momona momona i hoʻopau ʻia, i loaʻa i ka waiūpaka, ka margarine, ka ʻaila niu, nā momona momona o kaʻiʻo, ka tī, a me nā kumu āpau no ke ʻano o kēlā mau papa i loko o nā moku. ʻO ka mea hoihoi, ʻo kona pono, e like me nā ʻepekema ʻAmelika, e hoʻāpono wale ʻia ma 5% o nā hihia.
2. 2 Koi ka lua i ka ʻai ʻana i nā meaʻai papa kuhikuhi glycemic haʻahaʻa a me nā momona momona. E waiho wale, i ka hahai ʻana i kēia papaʻai, pono ʻoe e hoʻololi i nā momona momona me nā mea momona ʻole. Loaʻa nā mea hope loa i nā iʻa, nā nati a me nā ʻanoʻano. A hoʻololi i nā huaʻaleʻale kiʻekiʻe-glycemic (nā mea e hoʻokumu i ke kō i ke kiʻekiʻe o ke koko) - nā meaʻai starchy, cornflakes, nā uala i hoʻomoʻa ʻia a me nā mea hou aku - me nā mea kanu, nā huaʻai, a me nā legume. ʻO ka maikaʻi o ia ʻano papaʻai ʻo ia ka mea e ʻae iā ʻoe e lilo i ka paona, a ʻo ia hoʻi, e alakaʻi i ka hōʻemi ʻana o nā pae kolesterol a me nā pilikia o ka hoʻomohala ʻana i nā maʻi maʻi maʻi.

ʻO nā meaʻai e hoʻohaʻahaʻa Cholesterol 9 kiʻekiʻe

Legume. He kumu maikaʻi loa lākou o ka puluniʻu hiki ke hoʻoheheʻe ʻia, kahi e hoʻohaʻahaʻa ai i ke kō ke kō ma ke hoʻopaʻa ʻana i nā waikawa i loko o nā ʻōpū, e pale ana i ka lawe hou ʻia ʻana i loko o ke kino. Ma waho o nā legume, loaʻa kēia fiber i ka oatmeal, laiki brown, a me nā hua a me nā mea kanu e like me nā ʻoma a me nā kāloti.

Salemona. Loaʻa iā ia nā omega-3 polyunsaturated fatty acid, hiki ke hōʻemi i ke kiʻekiʻe o ka "maikaʻi" kolesterol i ke koko a hoʻonui i ka pae o "maikaʻi". Hoʻohui, ʻo ka salemona kahi waiwai nui o ka protein, a he mea nui ia no ka hana maʻamau o ka puʻuwai. ʻIke ʻia nā Omega-3 acid i ka tuna keʻokeʻo, iʻa, iʻa, iʻa, mackerel a me sardine.

ʻApokila. He kumu ia o nā momona momona monounsaturated, kahi hopena maikaʻi i ka hana puʻuwai e ka hoʻohaʻahaʻa ʻana i ke kolekole maikaʻi ʻole a me ka hoʻonui ʻana i ka kolesterol maikaʻi. Hoʻohui, ʻo ia ka avocado i loaʻa ka nui o ka beta-sitosterol ma mua o nā hua ʻē aʻe. He mea kūikawā kēia i hiki ke hoʻemi i ke kiʻekiʻe o ka "ʻino" kolesterol mai ka meaʻai. I kēia manawa, ke hana maikaʻi ʻia a hoʻohana ʻia i ka lāʻau.

Kālika. I nā manawa like ʻole, ua ʻai nā lāhui like ʻole i ke kālika no ka pale ʻana mai ka honua ʻē aʻe, no ka ikaika hou a me ka hoʻomanawanui ʻana, a, ʻoiaʻiʻo, e hakakā i nā maʻi a me nā mikamina. I kekahi mau makahiki i hala aku nei, ua ʻike ʻia kahi waiwai ʻokoʻa o ke kālika - ka hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka "ʻino" kolesterol a, no laila, normalize ke kahe o ke koko a pale i nā kahe o ke koko. Ua hōʻike ʻia kahi noiʻi ʻana hiki i ka kālika ke pale aku i ka plake mai ke pale ʻana i nā aʻa i nā wā mua ma ka pale ʻana i ka cholesterol mai ka pili ʻana i kā lākou paia.

Mīkini. E like me nā lau lau ʻōmaʻomaʻo, a me nā hua moa, aia i ka spinach ka nui o ka lutein. Hoʻoemi kēia pigment i ka makaʻu o ka hoʻomohala ʻana i ka maʻi maʻi maʻi ma ka pale ʻana i ka cholesterol mai ka hoʻopili ʻana i nā paia o nā aʻa a me ke ālai ʻana iā lākou. Pale pū kekahi i ke kanaka mai ka makapō ʻana.

Tī ʻōmaʻomaʻo. Hoʻonui ia i ke kino me nā antioxidant, a laila kōkua i ka mālama ʻana i ke olakino o nā kīʻaha koko. Ua hōʻike ʻia nā noiʻi ʻana i hiki i ka ʻai mau ʻana o ka tī ʻōmaʻomaʻo ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kolekole maikaʻi ʻole a me ke kaomi ʻana i ke koko.

Nati ʻO ke kūpono, pono ia e huikau o nā walnuts, cashews a me nā ʻalemona. Wahi a nā kauka, ʻoi aku ka maikaʻi o kā lākou kaua i ka kolesterol ma mua o nā papaʻai koloka. Ma hope o nā mea āpau, loaʻa nā momona momona monounsaturated, keleawe, magnesium, vitamina E a me nā mea ʻē aʻe e hōʻoia i ka hana maʻamau o ka puʻuwai. Hiki i ka ʻai mau ʻana o nā nati ke hoʻēmi i ka makaʻu o ka ulu ʻana i ka maʻi maʻi ʻōpū. A mālama i ke olakino o kou hono.

Kokoleka pouli. Loaʻa iā ia kahi nui nui o nā antioxidant e pono ai e hakakā i ka "maikaʻi" kolesterol. Hiki iā ʻoe ke pani iā ​​ia me ka kokoleka waiū a i ʻole ka waina ʻulaʻula. ʻOiai lākou i loko o 3 mau manawa liʻiliʻi o nā antioxidants.

ʻO Soy. Loaʻa iā ia nā mea kūikawā i hiki ke hoʻohaʻahaʻa i nā pae kolesterol. Hoʻohui ʻia, ʻo kēia nō ke ʻano o ka huahana i hiki ke pani i kaʻiʻo momona, ka bata, ka tī a me nā momona momona ʻē aʻe me ka hōʻeha ʻole i ke olakino.

Pehea hou e hiki ai iā ʻoe ke hoʻohaʻahaʻa i kāu mau pae kolesterol?

1. 1 Hōʻalo i nā hanana pilikia. Hoʻonui ka pilikia i kou makaʻu i ka hoʻomohala ʻana i ka maʻi maʻi ʻōpū.
2. 2 Hana pāʻani. Pono pono ka hoʻoikaika kino i koho ʻia i ka hoʻohui ʻana i ka papa kōkōkō.
3. 3 E haʻalele i ka puhi baka ʻana a me ka inu lama ʻana.
4. 4 Hoʻololi i nā meaʻai palai me nā meaʻai i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha.
5. 5 E hōʻemi i kou ʻai ʻana i nā ʻiʻo momona, nā hua manu, a me nā mea momona momona.

A, ʻo ka mea hope loa, e hoʻolohe i ka manaʻo o nā kauka e koi nei i ka kūleʻa o ka hakakā ʻana me ka koloka i ka ikaika o ka makemake e kōkua iā ʻoe iho a me ka puʻuwai. Eia kekahi, uku ʻia kēia mau mea āpau me nā makahiki lōʻihi o ke ola hauʻoli a olakino.

E heluhelu pū i kā mākou ʻatikala hoʻolaʻa ʻia e pili ana i ka cholesterol. ʻO kāna mau ʻano laulā, koi i kēlā me kēia lā, digestibility, nā waiwai kūpono a me nā hopena ma ke kino, ka launa pū ʻana me nā mea ʻē aʻe, nā hōʻailona o ka nele a ʻoi aku o ka cholesterol, a ʻoi aku.