11 Cholesterol-hoʻohaʻahaʻa i nā meaʻai

Anter

• Lilo i ka cholesterol, ʻaʻole ka ʻono
• ʻO ka ʻaka onaona, pilau
• ʻO ka nahu ʻana, ke kālika hakakā nei
• ʻO ka haki ikaika
• ʻO ka avocado weliweli
• ʻO ka pepa ikaika
• Salsa, pico de gallo, a me nā mea hou aʻe
• Hua momona
• ʻAi nā hua!
• Ke hoʻohana nei i ka manaʻo maʻamau
• Mālama i ka mea hou
• ʻIke hou aku

Lilo i ka cholesterol, ʻaʻole ka ʻono

Ua haʻi aku kāu kauka iā ʻoe e pono e hoʻohaʻahaʻa i kāu kolesterol? ʻO ka mua e nānā i kāu pā. Inā maʻa ʻoe i ka ʻai ʻana i nā hamburger momona a me ka moa moa palai, ʻaʻole hiki i ka manaʻo no ka ʻai ʻana ke olakino. Akā ua hoʻololi ʻia ʻaʻole pono ʻoe e mōhai i ka ʻono no nā ʻano ʻai ʻoi aku ka maikaʻi.

ʻO ka ʻaka onaona, pilau

Ua hōʻike ʻia kahi mea nui i ʻike ʻia i ka onion, quercetin, kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol i nā meheu i hānai ʻia i kahi papa momona momona. He kuleana ko ka ʻakaʻaka i ka pale ʻana i ka mumū a me ka paʻakikī o nā aʻa, a he mea maikaʻi paha ia i nā poʻe me ke kiʻekiʻe o ke kō.

E hoʻāʻo e hoʻolei i nā ʻakaʻula i loko o kahi salakeke puʻuwai nui, e hoʻomoʻi i nā ʻoka keʻokeʻo i kahi burger māla, a i ʻole nā ​​pelu melemele i loko o ka omelet keʻokeʻo hua manu.

ʻ Tiplelo Aʻo: Holo i nā apo ʻaka. ʻAʻole lākou he koho koleka-aloha.

ʻO ka nahu ʻana, ke kālika hakakā nei

ʻO ka loiloi 2016 o nā noiʻi ʻana i ka kālika i hoʻoholo ʻia i ka hiki i ke kālika ke hoʻemi i ka nui o ke kolukia a i ka 30 milligrams no ka deciliter (mg / dL).

E hoʻāʻo e ʻūlū i nā koloka kālika āpau i ka aila ʻoliva a palupalu lākou, a hoʻohana ia mau mea ma ke ʻano he pālahalaha ma nā meaʻai āu i ʻike ai he bland. ʻOi aku ka maikaʻi o kā Garlic ma mua o ka waiūpaka, a ʻoi aku ke olakino holoʻokoʻa - keu hoʻi no ka hoʻoliʻiliʻi kolesterol.

ʻO ka haki ikaika

Ua ʻike ʻia kahi noi ma 2016 i ka loaʻa mau ʻana o nā ʻalalā shiitake i nā koʻokoʻo i ka hoʻoliʻiliʻi kolesterol. Hōʻoia kēia i nā loiloi mua me nā hopena like.

ʻOiai nā kumulāʻau shiitake ke kumuhana o ka nui o ka noiʻi, nui nā ʻano ʻē aʻe i loaʻa i ka supermarket a i ʻole ma kāu mākeke mahiʻai kūloko i manaʻo ʻia he mea kōkua no ka hoʻohaʻahaʻa ʻana i ka kolesterol.

ʻO ka avocado weliweli

Ua hōʻike ʻia kahi loiloi 2016 o 10 mau noiʻi e pili ana i nā avocado i ka hoʻohui ʻana i ka avocado i loko o ka papaʻai hiki ke hoʻohaʻahaʻa i ka huina kolesterol, nā lipoproteins haʻahaʻa (aka bad cholesterol), a me nā triglycerides. Aia ke kī i loko o nā ʻano momona o nā momona i loaʻa i kēia hua.

Maikaʻi wale ʻo Avocado me kahi kaomi o ka lemon. Hiki iā ʻoe ke hoʻohana i ka mana o ka ʻakaʻaka me ka avocado ma ka hana ʻana i ka guacamole.

ʻO ka pepa ikaika

ʻAʻohe mea i loaʻa i ka pauma koko (i ke ala maikaʻi) e like me ka wela o ka pepa. I ka capsaicin, kahi hui i loaʻa i nā peppers wela, he kuleana paha i ka hoʻoliʻiliʻi paʻakikī ʻana o nā aʻa, ka momona, ke kahe o ke koko, a me ka pilikia o ka hahau.

Ke hana nei paha ʻoe i kahi sup, ka salakeke, a i kekahi mea ʻē aʻe paha, hiki i nā peppers ke ola i nā meaʻai me kahi mea ʻala iki. Inā hopohopo ʻoe e pili ana i nā meaʻai nīoi, e hoʻāʻo i nā pepa bele e hoʻomaka. Mai laila mai, hiki iā ʻoe ke hana i ke ala wela e like me kou makemake.

Salsa, pico de gallo, a me nā mea hou aʻe

Poina e pili ana i ka mayo a i ʻole ka ketchup. E hele i ka pahi a kāu chef a hoʻomaka i ka ʻoki ʻana. E hoʻolei pū i nā tōmato hou, ʻaka, kālika, cilantro, a me nā mea olakino naʻau no nā hou hou i mea e olakino ai ka meaʻai māmā.

E akahele me ka salsa i kūʻai ʻia e ka hale kūʻai, kahi i kiʻekiʻe pinepine ai i ka sodium. Pono paha ʻoe e kiaʻi pono i kāu lawe ʻana i ka sodium inā loaʻa ʻoe i ka maʻi puʻuwai a i ʻole ke koko kiʻekiʻe.

Hua momona

ʻAʻole wale nā ​​mea ʻai i maikaʻi no kou puʻuwai. Aia kekahi hua! ʻAʻole wale nā ​​huaʻai i piha me nā huaora a me ka ʻono, akā waiwai ka nui i nā polyphenols. ʻO kēia nā mea kanu i kanu ʻia i manaʻo ʻia he kuleana maikaʻi i nā maʻi puʻuwai a me ka maʻi kō. ʻO kekahi o kēia mau hua nui:

• ʻāpala
• citrus
• mākena
• plum
• pea
• huawaina
• hua hua

Hoʻohui i nā hua i mea kōkua i kāu pāʻina, a ʻoluʻolu paha iā ia ma ke ʻano he māmā māmā. Mai makaʻu i ka hoʻoulu. Ua hoʻāʻo anei ʻoe i ka salsa mango? ʻO kēia salsa maʻalahi e hana maikaʻi me kahi kīʻaha ʻaoʻao a i ʻole ua kuapo ʻia no ka mayo ma kahi sanwī.

ʻAi nā hua!

ʻO ka manawa no kekahi crunch! Wahi a ke Kula Lapaʻau ʻo Harvard hiki i kahi papaʻai nut-piha ke hoʻohaʻahaʻa i kāu kolesterol a me kou makaʻi no ka maʻi puʻuwai. Hōʻike pū ʻo A i ka ʻai ʻana i nā nati i hoʻohaʻahaʻa pinepine i ka make ʻana mai ka maʻi diabetes, nā maʻi, a me nā maʻi lolo.

Maikaʻi kēlā, akā ʻoi aku ka hoʻowalewale ʻia ka ʻono a me ke ʻano o nā hua. E hele i nā ʻano unsalted e pale i ka nui o ka sodium. ʻO nā ʻalemona, nā walnuts, a me nā pistachios maikaʻi loa no ka meaʻai māmā a maʻalahi hoʻi e hoʻohui i nā salakeke, nā palaoa, nā yogurt, a me nā mea i hoʻomoʻa ʻia.

Ke hoʻohana nei i ka manaʻo maʻamau

Inā ʻoe e hoʻāʻo nei e ʻai i ka papaʻai olakino puʻuwai, ʻo nā meaʻai āu e ʻai ʻole ai hiki ke lilo i mea nui e like me nā mea āu e hana ai. Ma waho o ka hoʻohui ʻana i kēia mau kolesterol-hoʻohaʻahaʻa a me nā mea olakino naʻau i kāu papaʻai, pono ʻoe e haʻalele i nā meaʻai e like me ka ʻulaʻula. (E kala mai, akā ʻaʻole hiki iā ʻoe ke paʻi iā pico de gallo ma kahi hamburger he 4 paona a kapa ʻia he olakino.) Eia nō naʻe, hiki iā ʻoe ke leʻaleʻa i nā ʻiʻo momona e like me ka pelekina, ka moa, a me ka iʻa.

Mālama i ka mea hou

ʻO ke ala maʻalahi e hoʻoholo inā maikaʻi ka meaʻai no kou puʻuwai e nīnau iā ʻoe iho inā he hou. ʻO kēia ke koho ʻana i nā huahana hou ma mua o nā meaʻai i hiki mai i nā hue, ʻeke, a me nā pahu. Pono paha ʻoe e makaʻala i ka paʻakai i ka nānā ʻana i kāu kolesterol. ʻO ka nui o nā meaʻai i hoʻoponopono ʻia e like me ke olakino he kiʻekiʻe i ka sodium, a he mea maikaʻi ʻole paha ia no kou puʻuwai.

ʻIke hou aku

Pōloli no ka mea hou o nā mea hoʻohui puʻuwai? Hiki iā ʻoe ke loaʻa iā lākou ma aneʻi. E nānā iā Healthline's High Cholesterol Learning Center e aʻo hou e pili ana i ka mālama ʻana iā ʻoe iho a me nā mea āu e aloha ai.