6 mau ʻōlelo aʻoaʻo e hoʻohaʻahaʻa i ka Cholesterol maikaʻi

Anter

• 1. Hana hoʻoikaika kino pinepine
• 2. Hoʻonui i ka lawe fiber
• 3. E inu kī ʻeleʻele i kēlā me kēia lā
• 4. E makemake i nā momona momona
• 5. E ʻai hou i kālika
• 6. E inu i ka wai eggplant
• E ʻike pū i ke wikiō me nā ʻōlelo aʻoaʻo a pau mai kā mākou mea lapaʻau, e kōkua i ke kaua ʻana i ke kolesterol kiʻekiʻe.

ʻO Triglycerides a me ka cholesterol maikaʻi ʻole, i ʻike ʻia ma ke ʻano he LDL, ke kumu nui o ka momona e kahe i ke koko. No laila, ke kiʻekiʻe loa ka hoʻopaʻi ʻana o ka kolesterol i loko o ke koko, me ka waiwai LDL o 130 mg / dL a ʻoi paha, hiki iā ia ke hoʻopili i ke kīʻaha koko, e hoʻonui ana i ka makaʻi o nā maʻi puʻuwai e like me ke kiʻekiʻe o ke koko, infarction a me, Stroke .

I ka hapanui o ka poʻe, pili nā pae kolesterol kiʻekiʻe i ka papaʻai i waiwai i nā momona momona a hydrogenated a me kahi nohona noho, no laila ʻo nā loli maʻalahi i kēlā me kēia lā nā ʻano e pono ai e hoʻohaʻahaʻa i ka kolesterol.

1. Hana hoʻoikaika kino pinepine

ʻO nā hana aerobic e like me ka ʻauʻau ʻana, ka holo ʻana, ka hele wāwae ʻana, ka aerobics wai a i ʻole ke kaʻa paikikala, ʻo ia nā koho kūpono loa e hoʻohaʻahaʻa ai i ka cholesterol maikaʻi ʻole i ke koko a, no laila, pono ʻoe e hana ia ma kahi o 30 mau minuke, 3 mau manawa i ka pule, a i ʻole nā ​​hopena maikaʻi aʻe, hoʻoikaika kino i kēlā me kēia lā. E ʻike i nā hoʻoikaika aerobic e hana ai ma ka home.

E hoʻāʻo kekahi e hoʻoikaika i ka mea ma waho e hiki ai, i mea e loaʻa ai ka lā o ka lā, i nā huina kūpono e kōkua i ke kino e hoʻopau i ka cholesterol, e hoʻohaʻahaʻa i kāna mau pae.

2. Hoʻonui i ka lawe fiber

ʻO kahi papaʻai me nā meaʻai e waiwai i ka fiber soluble, e like me ka palaoa oat a me ka bran, ka bale a me nā legume, kōkua i ka lawe ʻana i ka nui o ke kōkō i loko o ka ʻōpū a hoʻopau iā ia mai ke kino. Pono ʻoe e ʻai ma ka liʻiliʻi ma kahi o ʻelima mau lawelawe o nā mea kanu hou a me nā huaʻai i ka lā, e like me nā ʻāpala, nā peach, maiʻa, nā pīni ʻōmaʻomaʻo a me ka milo, a kiʻekiʻe loa hoʻi i ka fiber. E ʻike i nā meaʻai momona hou aʻe.

3. E inu kī ʻeleʻele i kēlā me kēia lā

Loaʻa i ka tī ʻeleʻele i kāna haku mele, like ia me ka caffeine a, no laila, kōkua i ke kaua ʻana i nā pā momona o ke kino, no laila e inu wale ʻoe i 3 kīʻaha i ka lā. Eia nō naʻe, ʻaʻole pono nā wahine hāpai a me nā poʻe me nā lāʻau lapaʻau i ka caffeine e hoʻohana i kēia tī. E aʻo i nā pono āpau o ke kī ʻeleʻele.

4. E makemake i nā momona momona

ʻO nā momona momona, i loko o ka waiūpaka, ka puaʻa a bologna paha a me nā momona hydrogenated, i loaʻa i ka margarine, ka ʻaila a me nā meaʻai i hana ʻia, hoʻonui i nā kiʻekiʻe o ka LDL kolesterol. Eia nō naʻe, nā momona momona, e like me nā momona monounsaturated i ka nui o ka aila ʻōpio puʻupaʻa a me ka omega-3 fatty acid, hoʻoliʻiliʻi kolesterol maikaʻi a hoʻonui i ka maikaʻi kolesterol.

No laila, pono i kekahi e koho i kekahi aila ʻoliva puʻupaʻa no ka kuke ʻana a i ʻole no nā salakeke hoʻowalewale e laʻa a ʻai kekahi ma kahi o hoʻokahi lā o kēlā me kēia lā o ka meaʻai i piha i ka omega-3, e like me ka iʻa, nā nati a me nā ʻanoʻano o ka flaxseed. E ʻike hou i nā meaʻai momona ʻo omega-3.

5. E ʻai hou i kālika

ʻO Garlic, a ʻoi aku ka hōʻemi ʻana i nā pae o ka LDL kolesterol, hoʻonui pū kekahi i nā kiʻekiʻe o HDL kolamu, ʻo ia hoʻi ka kōkōlika maikaʻi. Hoʻokahi maʻa o kālika i ka lā i lawa mau e kōkua ai i ka hoʻoponopono ʻana i nā pae kolesterol. E ʻike hou aʻe e pili ana i nā pono o ke kālika.

6. E inu i ka wai eggplant

ʻO ka wai hua moa ka lāʻau maikaʻi loa no ka home kiʻekiʻe kolesterol, i loaʻa i kahi kiʻekiʻe o nā mea antioxidant, keu hoʻi i ka ʻili. No laila, ʻaʻole pono e hemo ia i ka hoʻomākaukau ʻana i ka wai momona. Eia pehea e hana ai i kēia wai momona.

Hiki nō hoʻi iā ʻoe ke ʻai i ka eggplant i nā ʻano ʻē aʻe, inā i hoʻolapalapa ʻia a i hoʻomoʻa ʻia paha, no ka hopena pale ʻoi aku ka nui ma ka akepaʻa a hoʻohana pū paha i ka eggplant i nā capsule.

E ʻike pū i ke wikiō me nā ʻōlelo aʻoaʻo a pau mai kā mākou mea lapaʻau, e kōkua i ke kaua ʻana i ke kolesterol kiʻekiʻe.