Hoʻopaʻa nā kauka i nā kānaka me nā pāpale i loko o nā kīʻaha koko e hahai i kekahi kumumānāwai palekana. Hōʻike kaʻaʻai i nā kānaka eʻai i nā meaʻai. Ināʻoe e hahai i nā'ōlelo aʻo, he nui ka papa inoa o nā mea i'āponoʻia, no lailaʻaʻoleʻoe e pōloli i ka pōloli,ʻaʻoleʻoe eʻeha i ka nawaliwali i loaʻaʻole i ke koko sugar.
ʻO kaʻai ma ke kiʻekiʻe cholesterol i nā wahine
Pono nā luna o ka wahine maikaʻi e nānā nui i ko lākou olakino. Inā i ka wā'ōpiopio, e hoʻomaluʻia ka hiʻona o ka wahine, a laila i ka wā e pili ana i ka manawa o ka hoʻomakaʻana o ka menopause, e emi iho ana ka nui. A laila, he mea nui loa ke kauʻana i nā ho'āʻo a hoʻoholo inā ponoʻoe e hahai i kaʻai me ke cholesterol kiʻekiʻe. Malia kūpono paha nā moku, aʻaʻohe kumu e hopohopo ai.
Ināʻikeʻole ka hōʻike i kahi hopena maikaʻi loa, a laila lilo kaʻai e pili ana i ka cholesterol no ka papaʻaiʻaiʻai maʻamau, hiki iāʻoe ke hoʻololi i kekahi manawa a hōʻole paha i kona mau kumuhana, akāʻaʻole hiki iāʻoe keʻoliʻoli iāʻoe iho me nā mea i pāpāʻia i kēlā me kēia lā. Ma hope o 1-3 mau mahina e hoʻohana ai, e noi hou ke kauka e noi i ka wahine e hana i nā ho'āʻo a hana i ka hoʻoponoponoʻana i ke kumukūʻai maikaʻi inā pono.
Kaʻai me ka cholesterol kiʻekiʻe ma nā wāhine
No ka hoʻolālā papa pāʻani hoʻokahi, ponoʻoe e nānā i nā kumuhana 4:
- Hoʻoiho i kaʻaiʻana i kaʻiʻoʻulaʻula i 100 maumu i ka lā;
- hōʻole i ka mea i paʻiʻia;
- ʻai i nā hua a me nā huaʻai, ka meaʻai i ka cholesterol maʻamau e hiki ai iā lākou keʻai;
- ka hōʻoleʻana i nā huahana i hoʻopauʻoleʻia, nā mea momona, nā mea hoʻomaikaʻi, nā iʻa iʻa.
Ma ka hoʻohanaʻana i kēia mau kumuhana, hiki i kahi wahine ke hana i kahi meaʻai maikaʻi a maikaʻi, no ka mea,ʻo kaʻai me ka cholesterol kiʻekiʻe e ālai iāʻoe eʻai i nāʻano meaʻai, nā mea kumu a me nā meaʻai. Kōkua i ka hoʻoholoʻana i kēia pākaukau pilikia o nā mea momona i nā huahana, lawe iā ia, hiki iāʻoe ke koho i loko o ka hale kūʻai i nā mea wale nō i'ōleloʻia a palekana no ke olakino.
ʻO kaʻai no ka cholesterol kiʻekiʻe ma nā kāne
Ua'ōleloʻia nā mākaʻi o ka wahine ikaika e nānā mau i keʻano o nā moku mai 30-35 makahiki. Mai kēia makahiki, hiki i ka pilinaʻana i nā kumuhana o ka meaʻai pono kūpono keʻano nui o ka mālamaʻana i ke olakino he kiʻekiʻe loa. ʻO ke kūkuluʻiaʻana o nā plaques i loko o nā kīʻaha koko o ke kanaka e alakaʻi aku i ka uluʻana o ke atherosclerosis, ka paʻakikī o ka naʻau o ke kino. ʻO ka pilikia o ka puʻupū puʻuwai ke hoʻokuʻu pinepineʻia nā capillaries, veins a me ke anʻa.
ʻO ka mea iʻaiʻia no ka cholesterol kiʻekiʻe ma nā kāne,ʻaʻole ia e hoʻonā i ka manaʻo e hoʻopau lākou i kaʻike i ka leʻaleʻa o kaʻaiʻana a ke koiʻia eʻai i nā salamūmona huaʻai aiʻole nā soupuku kūikawā a me nā poʻi. Heʻokoʻa ka papahana,ʻo nāʻano iʻa iʻaʻulaʻula, nā nati,ʻo ka palaoa, akā, mai ka waihoʻana o kekahi mau meaʻai e haʻaleleʻia no ka wā pauʻole.
ʻO kaʻaʻai no ka hoʻohaʻahaʻaʻana i ke cholesterol i loko o nā kāne
ʻO nā kānāwai maʻamau no ka hanaʻana i nā menus no nā lālā o ka wahineʻoi aku ka ikaika, ua kūpono ka lua me nā kumumanaʻo o kaʻaiʻana no nā wāhine. ʻAʻole hiki iāʻoe keʻai i nā mea i'ōniuʻia a me nā momona, i nā yolks hua manu, pono e hoʻopau i kaʻaiʻana o kaʻiʻoʻulaʻula i 120 grams per day. ʻO ka meaʻai no ke kuʻiʻana o ka cholesterol i loko o ke koko e hōʻike ana e hiki i kahi kāne ke uku:
- ʻO kēlāʻano kēiaʻano o nā hua bale, akā, e hōʻemi i ka nui o kēia huahana i 100 maumu i ka lā.
- ʻO ka waiʻona -ʻulaʻula, waina keʻokeʻo, cognac a vodka paha, hiki i nā kauka ke inu.
- ʻO ka meaʻeleʻele.
- ʻOhi, nā hua, nā huaʻai i kēlā me kēia nui.
Ma hope o kaʻikeʻana i nāʻano likeʻole o nā māla maikaʻi, e hoʻomaopopo ka luna o ka wahine ikaika i kaʻaiʻole me ka cholesterol kiʻekiʻe he mea weliweli loa ia, a ua loaʻa iā ia kaʻoluʻolu loa mai kaʻai maikaʻi mai kaʻaiʻana a me kaʻai wikiwiki. Ma lalo iho nei kekahi mau meaʻai maikaʻi, mai kahi kūʻokoʻa, i ka mālamaʻana, kohoʻana i kekahi o lākou, e hoʻonuiʻoe i kou olakino aʻaʻole e pōloli i ka pōloli.
ʻO ka meaʻai no ka ho'ēmiʻana i ke cholesterol
ʻO nā hana lapaʻau e hāʻawi i nā koho koho, kahi e hiki ai iāʻoe ke hoʻomau i keʻano o nā paia o nā kīʻaha koko. ʻO kekahi o ka papaʻai pāʻinaʻai he'aileka cholesterol kālika,ʻo ke kumu o kēiaʻano:
- E hoʻopili i ka ālaki i nā meaʻai, hoʻopiha pono i ka iʻa, nā huamoa.
- E nānā i nā'ōlelo a ke kauka, mai inu i ka waiʻona aʻaʻoleʻai i kaʻiʻoʻulaʻula.
- E inu i ka wai o beets, kāloti a me cloves o ke kāleka i kēlā lā i kēia lā, ma ka hapalua mua o ka lā.
Hiki i ka papaʻaina ke lilo i mea kūikawā, hiki iāʻoe ke kuke iāʻoe iho. E lawe i 150 mau pākani o ke kāleka a me ka vodka, e hui pū me ia, nā kinikaliko mua, a kū i ke mele no nā lā he 14. E hoʻopau i ka huahana i hoʻopihapihaʻia, e hoʻohāinu i 3-4 mau iho i kēlā me kēia lā 3 manawa,ʻo ka papahele he 1 mahina. ʻAʻole i'ōleloʻia e hoʻohana i ka infusion me kaʻaeʻole o ke kauka.
ʻO kaʻai me ka cholesterol - pehea kāu eʻai ai?
ʻO ke kūlana, i kauohaʻia e ke kumukūʻaiʻai meaʻai, he papa inoa o nā huahana i'āponoʻia. He mea maʻalahi kēiaʻai no ka cholesterol kiʻekiʻe. Hoʻomaopopo ka hoʻonā Caloric i ka meaʻai e ke kauka, e nānā ana i ke kaumaha o ka mea maʻi a me ke kiʻekiʻe o ke kō i loko o ke koko. Hiki ke hoʻolapalapaʻia nā huahana a pau e hoʻemi i ka cholesterol, e puhi a puhi paha. ʻO nā huaʻai a me nā huaʻai maikaʻi loaʻaʻole e welaʻia. Wahi a kaʻai, hiki iāʻoe keʻai:
- iʻa iʻa;
- nā'ōpū;
- nā mea kanu a me nā hua;
- nā meaʻai;
- mea keʻokeʻo;
- hua hānai waiū momona me ka momona o nā mea momona a hiki i 5%;
- ka berena mai ka palaoa a me ka huaʻona;
- hauha.
ʻO nā meaʻai kīhāpona momona no ka emiʻana o Cholesterol
ʻO kekahi koho'ē aʻe o ka papa inoa, ka mea i'ōlelo maikaʻiʻia e koho i ka poʻe i loaʻa i ke kaumaha. ʻO nā kumumanaʻo o kaʻaiʻana ma muli o ka ho'ēmiʻana i ka helu o nā meaʻai me kahi kiʻekiʻe o nā'ōpona maʻalahi. ʻO ke kumu o ka iʻa a me kaʻiʻo, buckwheat, oatmeal, legumes, hua me nā huaʻai. Hoʻoholoʻia kaʻike o Caloric i ka manaʻo o kēlā me kēia lā e kekahi mea lapaʻau. Laweʻia kaʻai haʻahaʻa me ka loiloi kiʻekiʻe a hiki i ka wā e palekana ai ka mea maʻi. Ma hope o ka hoʻomaʻamaʻaʻana i ke kūlana, makemake nā kauka e hoʻololi i kahiʻai mālie.
ʻO ka meaʻai no ka ho'ēmiʻana i ka cholesterol - menu no ka pule
E nānā i kahi hiʻohiʻona o kahi papaʻai meaʻai maʻamau no ke kanaka me ke kaumahaʻole o ka kaumaha a me ke kō maʻamau. Hoʻonuiʻia ka meaʻai a ke kauka no ka cholesterol no hoʻokahi lā, a hiki ke hoʻololi i nā koho no kaʻai i kēlā me kēia lā. Hoʻoholoʻia nāʻano ma muli o ke kaumaha o ke kanaka a me ka waiwai nui o kaʻai o kēlā me kēia lā, i alakaʻiʻia e ka ho'ākākaʻana o kahi kūlana maʻamau o kekahi,ʻo 45-50% mau'ōpona, 35-40% protein, 15-20 - momona.
ʻO kaʻai no ka cholesterol, kahi kokoke i ka hebedoma
Aia ma lalo ke kumukūʻai waiwai no 7 mau lā. Inā makemakeʻia, hiki iāʻoe ke hoʻololi i nāʻai o nā lā i kekahi mau wahi,ʻaʻole hiki ke hana. ʻO kaʻai me ka cholesterol, kahi kokoke i kahi koho:
- Mane : he omelette i hanaʻia mai 2 mau protein ma ke pālua; hua salaʻi; ka pipi me kaʻiʻoʻole, ka beef a me ka zucchini'ōpiopio; apple; ka iʻa me nā kukama hou.
- Pōʻalua : Buckwheat porridge; hua; ka moa moa, ka moa steak, ka huaʻona mea kanu; wahine momona; ʻohiʻuala me ka iʻa.
- Pōʻakolu : oatmeal; nā'ōpū; ka pipi iʻa, kaʻuala a me ka salakeke o ka tuna a me ka kukama; hua; ka umauma hānai me ka raiki.
- Pōʻalima : nā mea inu waiū; hua salaʻi; ka pīpī me kaʻiʻoʻole, ka'ōpiopio i ka mahu, nā'ōmaʻa hou; hua; i iʻa iʻa no nā hoaʻelua a me ka saladi.
- Pōʻalima . Nūʻau a me ka salame hua; ka'ōpū o nā lehua , ka lawaiʻa iʻa; hua salaʻi; pipi i ka pipi a me nā'ōmato.
- Poaʻalima : ka'ōkiko a me ka'ōmole'ōpala; ka liʻiliʻi; ka'ōpala steal veal, ka mea 'ai loa, buckwheat; hua; ka iʻa kai, kukama.
- Lāpule : semolina porridge me ka meli; kaʻiʻo a me nā hua; bean soup, ka umauma mūmū, ka uʻi huaʻai; huame hua; ka iʻa mai ka iʻa a me ka uala.
ʻO ka mea i hoʻonohonohoʻia e kūpono i nā kāne a me nā wahine, hiki ke hoʻohanaʻia me ka hoʻololiʻole, aiʻole e hoʻololi paha, e nānā i kā lākou makemake. Ināʻikeʻoe i kēia, me ka hoʻololiʻana i kaʻai, ke hoʻomau nei keʻano o ke ola iʻoi aku, e noi i ke kauka, ponoʻoe e hoʻololi hou i ke kumumanaʻo kumuʻai.