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ʻO ke kiʻekiʻe o ke kōkōkō koko kekahi o nā mea nui weliweli no ka hoʻomohala ʻana i ka maʻi maʻi ʻōpū.
ʻAʻole weliweli ʻo Cholesterol iā ia iho no ke kino a pono no nā kaʻina hana nui. Eia nō naʻe, hiki i ka nui o kēia mea ke hoʻopili i nā paia o nā kīʻaha koko a hoʻopaʻa iā lākou.
No laila, no ka pale ʻana i nā maʻi maʻi maʻi maʻi kauka koi aku ʻaʻole e hoʻopili me nā meaʻai e waiwai ana i ka cholesterol.
ʻehia
Pono ke kino o ke kanaka ma kahi o 1000mg o ka cholesterol i kēlā me kēia lā.
ʻO kahi hapa nui o ia mea - ma kahi o 80 pakeneka - hana ʻia e ke kino. ʻO ke koena o ka cholesterol i loaʻa i ke kanaka mai nā huahana holoholona: ka ʻiʻo a me nā huahana waiu.
ʻO nā meaʻai mea kanu: nā mea kanu, nā huaʻai a i ʻole nā huaʻai - ʻaʻole loaʻa ka cholesterol.
Paipai ka poʻe loea ola i ka ʻai ʻana ʻaʻole ʻoi aku ma mua o 300 mg o ka cholesterol i ka lā.
ʻO nā meaʻai kiʻekiʻe i ke kō
1. Loaʻa ka hapa nui o ka cholesterol i ʻiʻo momona - ka pipi a me ka puaʻa. E hōʻole i ke kūʻai ʻana i ka brisket momona, ka ʻāʻī, ka ʻiʻo puaʻa, nā iwi ʻaoʻao a me nā ʻoki ʻē aʻe o ke kupapaʻu, aia ka nui o ka momona.
E hoʻomanaʻo i kahi nui o momona momona loaʻa i ka ʻiʻo puaʻa. ʻO kahi koho maikaʻi i kēia huahana hiki ke lean moa a me Turkey.
2. Pale offal ia e like me ke ake, akemāmā a me ka lolo. Ma hoʻokahi ʻāpana (e pili ana i 200 g) hiki ke loaʻa i kahi hapa nui o ka pono o kēlā me kēia lā o ka cholesterol.
3. Hoʻonui i ka ʻike o ka momona momona a me ka cholesterol i ʻiʻo i hana ʻia: ham, sausage, sausage, ʻiʻo a me nā ʻiʻo hiki.
ʻO ka sausage i hoʻolapalapa ʻia me ka ʻole o ka momona i loko o nā momona huna. Eia kekahi, nui ka paʻakai o kēia mau huahana.
4. Hūnā ʻia ka nui o ke kōkōhō i loko moa momona – ka kuihi, a i ʻole ka ʻiʻo. E hōʻole i ka palai ʻana i kēia mau meaʻai me ka momona, e ʻoki i ka momona nui a koho i ka ʻiʻo ʻeleʻele mai ka umauma a i ʻole nā wāwae o nā manu, e wehe iā lākou mai ka ʻili.
5. Hoʻopiʻi pinepine ʻia nā hua moa i ka nui o ke kō. Eia nō naʻe, hoʻohālikelike ʻia me kaʻiʻo momona, ʻaʻole nui ka nui o kēia mea i nā hua.
Eia naʻe, koi nā loea e kaupalena i ka hoʻohana ʻana iā hoʻokahi hua manu i ka lā, a hoʻomākaukau paha i nā meaʻai e hoʻohana ana i nā hua manu keʻokeʻo wale nō. ʻAʻole koi ʻia ka haʻalele piha ʻana i nā hua moa: loaʻa iā lākou ka nui o nā meaola.
6. Mea hoʻolako i ka kolesterol - ka pata, ka paʻakai, ka ʻaila kawa a me ka yogurt momona, kahi e loaʻa ai ka nui o nā kō i hoʻohui ʻia.
Manaʻo ka poʻe Nutritionists e ʻai i ka waiū skim a i ʻole ka momona momona a me nā huahana waiu ʻē aʻe i loaʻa ʻole ma mua o ʻelua a me ka hapa hapa o ka momona.
7. ʻO ka ʻāpana o ka liona o ka kolesterol i loko o ke kino o ke kanaka nā huahana semi-hoʻopau ʻia, nā pastries ʻoihana, nā mea ʻono a me ka meaʻai wikiwiki. Loaʻa i kēia mau huahana nā momona TRANS, a me ka nui o nā momona momona.
Pehea e hāʻawi ai i nā meaʻai i waiwai i ka cholesterol?
1. Wehe mai ka lumi kuke ʻO nā meaʻai āpau i loaʻa nā momona momona: Margarines, nā huahana semi-finished, sausages a me nā mea hiki ke hiki, nā ʻai ʻai a me nā kuki. Inā ʻaʻole kēia mau huahana ma ka home, ʻaʻole hiki iā ʻoe ke ʻai iā lākou.
2. Ma ka hale kūʻai e hoʻomanaʻo ka "rula palena". ʻO ka maʻamau ma nā paia nā huaʻai hou, nā mea kanu, nā ʻiʻo wīwī a me nā huahana waiu momona haʻahaʻa, a ʻo nā meaʻai i hoʻoponopono ʻia, nā kīʻaha a me nā huahana semi-finished aia i loko o nā aisles o ka hale kūʻai. Pono ʻoe e "hele ma kahi kokoke i ka pā".
3. I kēlā me kēia manawa e kūʻai ʻelua mea ʻai hou a hua paha ʻaʻole ʻoe i hoʻāʻo a ʻaʻole i kūʻai no ka manawa lōʻihi. ʻO nā ʻāpala, nā hua, ka maiʻa, kāloti, broccoli kahi kumu nui o ka fiber, e hoʻohaʻahaʻa i ka cholesterol i ke koko.
4. E heluhelu pono i ka hoʻohui huahana. Hōʻike ke kiʻekiʻe i ka momona a me nā calorie i loko o ka ʻūpā o ka meaʻai i piha i ka nui o ka cholesterol.
5. Hana makamaka me nā momona momona ʻole. ʻAʻole lākou waiwai wale i nā huaora a me omega-3, akā haʻahaʻa i ka cholesterol. Aia kēia mau momona i loko o nā nati, nā iʻa kai, ka ʻaila ʻoliva a me nā hua sunflower.
6. I loko o ka meaʻai pono e hoʻokomo i nā huahana i hana ʻia mai nā kīʻaha holoʻokoʻa. ʻO ka fiber i loko o lākou ke kōkua i ka hoʻopaʻa ʻana i ka cholesterol e pale ai i ke komo ʻana i ke koko.
7. Mai hāʻawi pio. E aʻo e koho i nā meaʻai kūpono. He moa moa momona momona kūpono, Tureke a me nā bipi wīwī. Hiki iā ʻoe ke ʻai i ka iʻa kai, nā mea momona momona ʻole.
8. Hana i nā huaʻai a me nā mea ulu i wahi nui o kāu papaʻai. He haʻahaʻa loa lākou i ka momona, haʻahaʻa lākou i nā calorie a loaʻa i nā nui o nā wikamina.
ʻO ka mea nui
I mea e hōʻalo ai i ka nui o ke kōkōlika i ka papaʻai, koho i kaʻiʻo momona, kanu i nā meaʻai a hōʻole i kaʻiʻo i hana ʻia.
ʻO nā mea hou aʻe e pili ana i nā meaʻai kiʻekiʻe i ka wati kolamu ma ka vide ma lalo:
