Kaʻai me ka cholesterol kiʻekiʻe ma nā wāhine

Ma keʻano he nui o nā haʻawinaʻepekema eʻike ai i kahi kiʻekiʻe o ka cholesterol hiki ke alakaʻi i nā maʻi olakino nui, no laila e nānā ponoʻoe i kēia hōʻike a, ināʻikeʻoe i kona loli i ke kuhikuhi o ka uluʻana, e hana. ʻO kekahi o nā kumu koi no ka normalization o ke kiʻekiʻe o kēia mea,ʻo ia kaʻai no ke kuʻiʻana i ka cholesterol.

Kaʻai me ka cholesterol kiʻekiʻe ma nā wāhine

ʻO ke kumu o kahiʻai me ka cholesterol ka nui i loko o ke koko,ʻo ia ke kumu o ka hoʻohālikelikeʻana i ke kūlana o ka waiwai inā wale nō ka nui o ka meaʻai me nā holoholona a me nā momona momona i loko o ka meaʻai. ʻO ia hoʻi, ponoʻoe e hāʻawi i nā mea hoʻolaha me ka momona momona, puaʻa, momona a,ʻo ka meaʻai ,ʻo ka meaʻai wikiwiki . ʻO ka papa inoa o nā meaʻai'āponoʻia e emi iho i ke kalo o ka cholesterol koko ma nā meaʻai e komo pū ana:

1. ʻO ka meaʻeleʻele, ka moa a me ka pipi . ʻO ka kuke wale i ka poʻe heʻelua, no laila e hiki iāʻoe ke hoʻomau i ka ho'āʻoʻana o ke kīʻaha, aʻaʻole e hōʻino i kou ola.
2. ʻOhi,ʻeleʻele a keʻokeʻo . Hoʻopaopopo nā kauka i kaʻai pū me ia ma kahi oʻelua manawa o ka pule, e like me ka'eneka i loko o ia mea e kōkua i ka emiʻana o ka cholesterol . E ho'āʻo waleʻole e lawaiʻa i ka iʻa, eʻaiʻia i ka mea i hoʻolapalapa aiʻole i kukeʻia no kahi kāne.
3. Nā huaʻona a me nā hua . Hoʻohui i kaʻai o 300-400 g o kēia mau huahana, hiki iāʻoe keʻai i nā meli, a iʻole ka'ā'ā me nā'ōhiʻa a me ka pears. ʻAʻohe hua o ka hua a me nā huaʻai no ke kino e lawe mai.
4. ʻAi . ʻO ka manawa pinepineʻole,ʻaʻole lākou eʻai i kaʻaiʻana, akāʻo kaʻaiʻana i ka lima o nā hua liʻiliʻi i ka hebedoma ka hiki a me ka pono, no ka mea, he mauʻenehana a me nā microele pono e pono ai no ke kino.
5. Hoʻomoʻaʻia nā huahua hua laʻau me ka momona i ka 5%, me kahiʻai e hoʻohaʻahaʻa ai i ka cholesterol. ʻO ka inu i ka waina, ryazhenka,ʻai i nāʻene a me nā kiʻokiʻu maoli, e hele aku kēia i ke kino no ka pono wale nō.
6. Hoʻomoʻaʻia nā cereals a me nā lemu , no laila, ua'ōleloʻia eʻai i nā pī a me ka buckwheat.
7. Hiki ke hoʻopauʻia ka waiʻona i ka hoʻoponoponoʻana,ʻo ia hoʻi,ʻaʻole iʻoi aku i ke 2 mau aniani waina i kēlā lā i kēia lā.
8. Hiki keʻaiʻia kaʻaila (ʻo ka huapalaoa aʻo kaʻaila) , akā, ma nā mea liʻiliʻi loa. E hoʻopiha iā lākou me nā meli huaʻai aiʻole e hoʻohana ia mea e lūlū i ka pā palau i ka hoʻomākaukauʻana i ka pā, akā e ho'āʻoʻaʻole eʻai ma mua o 1-1.5 punetēpuni. aila no ka lā.
9. Hiki keʻaiʻia ka palaoa, akā maikaʻi ka kohoʻana i nā'ōpū piha a iʻole nā ​​mea i loko o ka pua. ʻO nā kīʻaha, nā pies, nā kuki a me nā pono'ē aʻe e pono keʻai ikiʻia a ma nāʻano liʻiliʻi loa,ʻaʻole iʻoi aku ma mua o hoʻokahi manawa i ka hebedoma.
10. Hiki ke hoʻopauʻia ka wai, kaʻawa a me ka cafe , akāʻo ka inu hope loa e pau i ka nui o 1-2 mau poʻikahi i ka lā. Ma ke ala,ʻoi aku ka maikaʻi o ka hanaʻana i nā wai i kou iho, no ka mea, he nui nā kō.

ʻO ka papa koho

I kēia manawa, e nānā kākou i kahi hiʻohiʻona o kaʻaiʻai hoʻokahi lā me ka cholesterol kiʻekiʻe i loko o ke koko. No kaʻaina kakahiaka, hiki iāʻoe keʻai i ka buckwheat a i ka oatmeal, kaʻakika maoli, ka nihi, ka inu a ke kofe, akā,ʻaʻole kaʻaila. No ka lua o kaʻaina kakahiaka hiki iāʻoe keʻai i ka hua'ōlelo maʻamau, ka maia, kaʻaila a me nā hua hou, akā i kaʻaina awakea,ʻoi aku ka maikaʻi o ka hāʻawiʻana i ka moa a iʻole ka iʻa iʻa, ka meaʻai i ka mea kanu, ka mea kanuʻuala, aiʻole ka mea momona momona. ʻO ka lua o nā meaʻai he mau huaʻona waiū a hua paha, a no kaʻahaʻaina, uaʻaeʻia eʻai i kahi'āpana momona momona.

E like me kāu eʻike ai,ʻaʻoleʻoe e pōloli i ka pōloli i ka nānāʻana i keʻano o kaʻaiʻai. ʻO kaʻoiaʻiʻo,ʻaʻole i lawa ka pua puaʻa, ka kofe a me ka palaoa a pau, akā,ʻikeʻoe,ʻoi aku ka maikaʻi o ka olakino, ma muli o ka hiki iāʻoe ke hoʻohana i ke aupuni hou i nā hebedoma 2-3.