No ka paleʻana iāʻoe iho mai ka uluʻana o nā maʻi o ka'ōnaeʻa cardiovascular, ponoʻoe e komo i loko o nā meaʻaiʻai e ho'ēmi i ka cholesterol . Hōʻike ka Nānākaʻopi i ka nui o ke kino i ka nui, piʻi ka cholesterol i 30%.
ʻO nā meaʻai e hōʻemi i ka "cholesterol"ʻino?
Ua māheleʻia ka Cholesterol i mea pono aʻino. Ua hōʻoiaʻia ka mea mua e kōkua i ka hanaʻana o nā pūnaewele hou, aʻo ka mea hopeʻelua e hoʻopilikia i ke kaheʻana o ke koko, e hana ana i nā "pa" ma nā paia o nā moku a alakaʻi i ke atherosclerosis. Kūkaʻiʻia ka mea nui i ka huliʻana i nā momona momona,ʻo ia hoʻi, ma ka lawaiʻa, ka momona momona, ka momona, nā huahana a me nā huahana'ē aʻe.
Aia kekahi mea e hoʻomaʻemaʻe i nā kīʻaha koko o ka cholesterol:
- Kaomi . I ka hoʻohanaʻana iʻelua mau huaʻalaniʻeleʻele i hoʻokahi lā noʻelua mahina, ua ho'ēmiʻia ke kiʻekiʻe o ka cholesterol e 15%.
- Pākē . Hiki iʻelua kapu i hoʻokahi lā o ka wai maloʻo hou e hāʻawi iāʻoe i nā lā o ka lycotene, kahi puaʻa kūikawā he "cholesterol antidote".
- Kāleka . He mea pono no ka meaʻaina a pau,ʻo ia ka mea nāna e hopohopo i kaʻalaʻala nui o ka mea kanu.
- ʻAi . ʻO ka mea maʻamau e hōʻemi i ke kiʻekiʻe o "cholesterol" he 60 g ia o kēia mau meaʻai e hoʻemiʻia ai ka cholesterol. Ua hoʻokumuʻia nā hiʻohiʻona nani i ka manawa o ka noiʻana,ʻo ka nui o ka cholesterol i ke kino,ʻo kaʻoi aʻe o ka hopena.
- Peʻa . ʻO ka hoʻouluʻana o 300 grams o nā huaʻai i hoʻopiliʻia i loko o ka malama e ho'ōla iāʻoe mai ka hapahā o ka cholesterol piha.
- Ka iʻa momona . ʻO ke Omega-3 acids ke kaua nui i kēia pilikia.
He aha nā mea e hoʻoemi i ka cholesterol:
- 'Amoni a me nā pī.
- ʻO ka hinuʻaila.
- ʻO nāʻanoʻano likeʻole.
- Pākena.
- Hoʻomaʻomaʻoʻo Salmon a iʻole sardines.
- Berries.
- ʻO ka hua waina. Ma muli o ka hoʻouluʻana i ka nui o ka cholesterol maikaʻi, a me ka emiʻana o kaʻino.
- ʻO nā'ōpū o Oat a me nā'ōpūʻokoʻa.
- ʻO nā pīni a me nā huahana soy. Hiki ke hoʻololi i kaʻiʻo, hiki ke kōkua i ka fiber i lalo o ka cholesterol.
- Kapulu keʻokeʻo. Hoʻohana i kekahiʻano i kaʻai o ke ao o 100 grams.
- ʻO nā lau ākea.
- Nā huaʻona a me nā hua.
ʻO nā meaʻai e ho'ēmi i ka cholesterol?
Inā loaʻa kahi cholesterol maʻamau i loko o kou koko, ponoʻoe e hoʻomaka e hakakā me ia e pale i ke kūkuluʻiaʻana o nā pāpale e hoʻohaunaele i ke kahe koko. Pono nā huahana e kōkua i ka haʻahaʻa o ka cholesterol i loko o ka papa inoa o ka lā.
- ʻO ka oatmeal a me nā hua'ē aʻe - no ka fiber, aia i loko o nā flakes, hoʻopaʻa i ka cholesterol i loko o ka'āpanaʻai, maiʻae i ke komoʻana i loko o ke koko.
- ʻO nā hua he mau mea'ānana kūlohelohe, nā mea hakakā me cholesterol. E hoʻomaʻemaʻe ka'ōpala i nā meaʻino,ʻo ka pomegerane e hoʻomaʻemaʻe i nā paia o nā kīʻaha.
- Berries - e pale i nā kinona mai ka cholesterol a me nā radical free. ʻO Lean ma luna o nā hua waina, nā blueberries a me nā huakeke.
- ʻO nā meaʻai - nā'āpana momona momona ka mea e mālama i ka pae maʻamau o cholesterol. He 50 g ka palena o ka lā.
- Legumes - i loko o nā fiber , B huama, acic acid a me ka pectin e pau loa kēia mau mea i ka hoʻomaʻemaʻe i ke kino a hāʻawi i ka ikaika.
- ʻO ka iʻa iʻa - ka iʻa iʻa me ke kōkua o nā iodine a me nā mea momonaʻaʻole e hāʻawi i kekahi manawa i nā pāpale. Holo maikaʻiʻo Thrombi i kale kale.
E hoʻomanaʻo i ka hōʻoia o ke olakino he mea pāʻani a me ka meaʻai maikaʻi. ʻO nā huahana e kōkua i ka ho'ēmiʻana i ka cholesterol iʻike muaʻia e mākou,'ānō eʻike i keʻano e hāʻawi ai i ke kino me nā kōkua hou i kēia kaua.
He aha kāu e hana ai e ho'ēmi i ka nui o ka cholesterol i loko o ke koko:
- Ka mālama i ke kaumaha o ke kino. Ua hōʻoiaʻia kēlā me kēlā me kēia 0.5 kg ke piʻi i ka kiʻekiʻe o ka cholesterolʻelua manawa. ʻO kaʻai kūpono kahi 75% o nā huaʻai, nā hua a me nā palaoa a he 25% wale nō nā mea laʻau a me nā meaʻai.
- E ho'ēmi i ka palena iki o ka hoʻohanaʻana i nā mea momona. E hoʻopili hou i kaʻiʻoʻulaʻula, ka lele, ka waiū me ka iʻa, ka moa a me kaʻailaʻaila.
- ʻO ke aloha i kaʻailaʻoliva,ʻo ia ka momona momona, kahi mea maikaʻi loa no ke kino.
- E ho'ēmi i ka helu o nā hua iʻaiʻia. Hoʻomaʻa ka poʻeʻaʻai i 3 pcs. i kēlā me kēia pule.
- Maiʻae i ka uluʻana o nā loli atherosclerotic, e hoʻomau i kaʻai i nā manawa a pau.