21 mau meaʻai i kiʻekiʻe i ka cholesterol

Anter

• Nā Meaʻai e Hoʻonui i ka Cholesterol maikaʻi
• Nā Meaʻai e Hoʻonui i ka Cholesterol maikaʻi

Hiki ke loaʻa ʻo Cholesterol i nā meaʻai o nā holoholona, ​​e like me ka hua moa, ka ate a me ka pipi, no ka laʻana. ʻO Cholesterol kahi ʻano momona i loko o ke kino e pono ai no ka hana kūpono ʻana o nā hunaola, ke lawa ka waiwai, no ka mea ke hoʻololi ʻia ke kiʻekiʻe o ka kolesterol i loko o ke kino, hiki iā ia ke hōʻike i kahi pilikia olakino. .

ʻO kekahi mau meaʻai e like me ka avocado a me ka salemona e kōkua i ka hoʻonui ʻana i nā kiʻekiʻe o ka maikaʻi o ke kōkōlō, HDL, ka mea e kōkua ai e pale i ke koloka, ma ka ʻaoʻao ʻē aʻe, ʻo ka ate o ka bipi, no ka laʻana, makemake i ka hoʻonui ʻia o ka maikaʻi o ke kolesterol, LDL, ka mea e hiki ai ke hopena i ke olakino. . E aʻo hou aʻe e pili ana i nā ʻano kolesterol.

Nā Meaʻai e Hoʻonui i ka Cholesterol maikaʻi

Pono e hōʻalo i nā meaʻai e hoʻonui i ka maikaʻi ʻole o ka cholesterol, ʻoi aku hoʻi i ka poʻe me nā pilikia o ka maʻi puʻuwai, no ka mea waiwai lākou i nā momona momona. ʻO kekahi mau laʻana:

• ʻO ka iʻa iʻa, nā meaʻai palaoa, nā palai Palani;
• Sausage, salami, bacon, lard;
• Kokoleka, nā mea inu kokoleka, nā kuki a me nā pai hana;
• ʻO ka waiū holoʻokoʻa, ka waiū pākī, nā waiū melemele, ka waiʻawaʻawa, nā meaʻai me ka kalima kawa, ka ʻaikalima a me ka puding.

Pono e hōʻalo i nā meaʻai ʻelua i ka papa a me nā mea ma ka papa inoa inā loaʻa ka LDL kolamu ma luna o 130 mg / dL.

Nā Meaʻai e Hoʻonui i ka Cholesterol maikaʻi

ʻO nā meaʻai e kōkua i ka hoʻonui ʻana i ka cholesterol maikaʻi e waiwai i nā momona monounsaturated a polyunsaturated, e hana nei ma ke ʻano he cardioprotector a makemake i ka hoʻonui ʻana o HDL kolesterol. ʻO kekahi mau laʻana:

• ʻApokila;
• ʻO ka aila ʻoliva, aila kulina, aila sunflower, aila canola, aila peanut;
• ʻO ka pīni, nāʻalemona, nā umauma, nā olonā, nā hua pua pua lā, sesame;
• Salemona, tuna, sardine;
• Onika kālika;
• ʻĀʻalapu;
• Mīkini pīnī.

ʻO ka ʻai ʻana o kēia mau meaʻai i loko o ka papaʻai kaulike i waiwai i ka fiber, me ka hoʻomaʻamaʻa ʻana i ka hana kino i kēlā me kēia manawa, me ka hoʻonui ʻana i ka hoʻomaikaʻi ʻana i nā pae kolesterol, kōkua pū kekahi i ka pohō kaumaha.

E nānā i kahi ʻōlelo aʻoaʻo e hoʻohaʻahaʻa i ka kolesterol i kēia wikiō aʻe: