ʻO ka Cholesterol he meaʻokoʻa wale nō ia i ka waiʻona momona maoli, i loko o nā membrane pūnaewele o ko mākou kino. Hoʻohuiʻia kahi hapa o ka cholesterol i loko o ke ake, akā, loaʻa ka hapa nui ma kaʻai.
ʻO kēia mea, e like me nā mea'ē aʻe i loko o ke kino, ke koʻikoʻi nui. Pono pono ka Cholesterol no ka hanaʻana i nā huaola D, a me nā hormones he nui, e like me ka wahine wahine. He wahi nui ia i ka hana o ka lolo a me ka pūnaewele immune. "A laila no ke aha i manaʻoʻia ai heʻino a eʻimi e hoʻokuʻu aku i ia?" - nīnauʻoe.
'Ohea ka cholesterolʻeha?
A hoʻomaka ka pōʻino o ka cholesterol me ka hoʻonuiʻana i kāna mea i loko o ko mākou kino. Ma hope o nā mea a pau, e like me ia i nā mea a pau, pono ke ana i kahi ana maʻaneʻi. ʻO ka Cholesterol ka laweʻia e ke koko ma keʻano o kekahi pūpū - lipoproteins o nāʻanoʻelua: ka kiʻekiʻe a me ka haʻahaʻa. No laila, ka hopena o nā hui pololei o kēia mau pūnaewele, a ma keʻano wale nō kaʻoi o ka cholesterol i ke kino, hoʻololi i kāna hana mai ka maikaʻi a me ka hewaʻole.
No laila, ua hōʻike nui nā haʻawina e hoʻouluʻia ka maʻi o nā maʻi ma keʻano o ka lipoproteins haʻahaʻa. Aʻo ka māhele holoʻokoʻa,ʻo ka pūpū o ka cholesterol ka liʻiliʻi liʻiliʻi e lawe mālieʻia ana ma mua o nā pūhui he kiʻekiʻe nui. ʻO ka hopena,ʻo kā lākou hoʻolāʻihi i nā paia o nā moku e hiki ai ke alakaʻi i ke kūkuluʻiaʻana o nā pāpale, a, ma hope iho, ke koko. ʻO ka maʻi i hoʻopiliʻia e ka lāpili kūponoʻole o lipoproteins, ua kapaʻiaʻo ka hua'ōleloʻoluʻoluʻole atherosclerosis - paʻakikī o ke anʻa.
ʻO ke kūlana maʻamau o ka cholesterol i loko o ke kokoʻaʻole iʻoi aku i ka 200 ml per deciliter.
ʻO Cholesterol ka meaʻai i ka meaʻai
Eia kekahi, inā loaʻa kahi maʻi, pono e mālamaʻia. Akā, iʻole e alakaʻi i kēia, pono e hoʻolohe i kēia manawa i kāuʻai a me kou nohona. A ua maʻalahi ka palapala kauoha no ke kāohiʻana i ka cholesterol: e neʻe aʻe aʻai pono. ʻO kaʻai ponoʻaʻole i ka piliʻana i kahiʻai maʻamau, ua lawa ka noʻonoʻo wale i ka cholesterol i nā meaʻai. No ka hanaʻana i kēia, hāʻawi mākou i kahi pāpale māmā, e hōʻike ana i nā meaʻai e loaʻa i ka cholesterol.
Ka papa o ka cholesterol ka lako
| Nā Mea | | ʻO Cholesterol mg / 100 g hua | He aha ka | ʻO ka meaʻaʻole i manaʻoʻia |
|---|---|---|---|
| Nā huahana meaʻai | ʻAla - 80 Wahi - 90 Lamb -98 Ei - 90 ʻO kaʻoki - 90 Kuhi - 80 Kaʻi - 80 Hoʻopukaʻia ka meaʻai - 50 | Pīpī, turkey, ka pīpī, ka mīni'ōpī, ka hausaʻi koko, ham me ka momonaʻole | ʻAi ka momona, ka momona, ka mea i puhiʻia, ka hausaʻi me ka momona, kaʻili o ka moa |
| ʻO iʻa a me ka iʻa | ʻAʻohe iʻa i loaʻa i ke kula (ok.2%) - 54 ʻOi iʻa (ʻoi aku ma kahi o 12%) - 87 | Ka iʻa iʻa, kaʻae, kaʻahu | ʻAʻole lawa ka iʻa iʻa momona, akā i kāluaʻia |
| Nā huahana laʻau | Milk (mea momona 3%) - 14 Kefir (1%) - 3.2 Kaomi'alami (10%) - 100 Butter - 180 Kahe i hanaʻia - 62 Paʻa paʻakai - 80-120 ʻO ka palaoa (8%) - 32 Curd (18%) - 57 | Kefir, ka liʻi momona liʻiliʻi, ka waikoki, ka wai i hoʻomaʻalaʻoleʻia, ka mea momona momona | Kaʻaila, nā lālā liʻiliʻi, ka waiū ma ka waiū, ka waiū waiū, kaʻaila kirimalu |
| Nā pua | Keiki iʻa - 250 ʻEleʻele keʻokeʻo - 0 | Hiki keʻaiʻia kaʻaʻahu keʻokeʻo i ka nui | Inā kiʻekiʻe ka cholesterol i ke koko, e hoʻohana nui i ka hua manu |
| ʻAla huaʻai | - | Hiki iāʻoe keʻai me ka palenaʻole | ʻO kaʻoi aku ka maikaʻiʻole |
| ʻOi a me nāʻanoʻano | - | Hiki iāʻoe keʻai me ka palenaʻole | ʻO kaʻoi aku ka maikaʻiʻole |
| ʻOhi | - | Pāʻina iʻa a me nā'ōpala | Me ka moa a me nā meaʻiʻo ka mea e hoʻopau i ka mahu |
| Kekahi papa,ʻaoʻaoʻaoʻao | - | Cereals a me nā lemu | I ka liʻiliʻi, pasta me kaʻiʻo, ka'ailala i hoʻopiliʻia, ka pilafō momona, nā mea pala a momona a pau |
| ʻO ka hinu | - | ʻO Olive, ka palaoa, ka niu, ka puaʻa, sesame a me nā mea'ē aʻe | Hiki ke hoʻohanaʻia nāʻailaʻai me kaʻole o nā kaohi |
| Nā hua Bakery | ʻO ka palaoa a me ka palaoa - 200 Nā huahana a me nā mea hoʻolaha, e hilinaʻi ana i kaʻano - mai 70 | Ka berena mai ka palaoaʻaina palaoa, ka palaoa me ka wēlā, ka berena, ka palaoa mai ka palaoaʻala, ka palaoa me nā'ōpuʻu i'ōpuʻu | ʻO ka palaoa mai ka palaoa wī palaoa i kau palenaʻia,ʻo kēlā me kēia mea, nā mea hoʻolaha |
E like me kāu eʻike ai,ʻo nā meaʻai me kahi kiʻekiʻe cholesterol ka momona a pau. ʻAʻole aneiʻoe e noʻonoʻoʻo kēia mau rula keʻano like ia me nā kumumanaʻo o ka meaʻai kūpono? Ma hope o nā mea a pau, loaʻa kahi mea hoʻomaka. A ua kauohaʻia hoʻi e hahai i kekahi mau'ōlelo maʻalahi:
- e hāʻawi i ka makemake i ke ake,ʻaʻole naʻe eʻala;
- he mea pono ia e emi iho kaʻaiʻana o nā mea momona, e like me kaʻiʻo momona;
- i hoʻokahi manawa ma ka pule hoʻokahi i loko o kāu iʻaʻai a me nā iʻa'ē aʻe;
- lean ma luna o ka porridge, nā huaʻala a me nā hua;
- ke hoʻokaʻawaleʻia nāʻiʻo i puhiʻia, nā hamburgers, ka'ūkoki, ke kīla;
- ka palena o kaʻaiʻana i nā mīkini, nā mea keʻokeʻo, a me nā meaʻono.
Mai hoʻopoina wale i ka meaʻaiʻole i ka palena wale nō i nā mea a pau, no ka mea,ʻo nā kumu e kākoʻo i ka hoʻonuiʻia o ka cholesterol nui, heʻano maʻamau a me ka puhi pua. No laila, pono ke mālamaʻia ma waho o kahi pilikia. Ka heleʻana, kaʻaeʻana a me kaʻaeʻole. He mea maʻalahi, makemakeʻoe.