ʻO ka papaʻai e hoʻohaʻahaʻa ai i ka kolesterol maikaʻi

Anter

• ʻAi ʻia nā meaʻai i ka papaʻai
• Nā Mea ʻAi e Hōʻalo
• Papaʻai hoʻohaʻahaʻa kolesterol
• Hāpai ka hua i ka cholesterol?
• Pehea e ʻike ai inā maikaʻi kāu kolesterol

Pono e hoʻohaʻahaʻa i ka papaʻai hoʻohaʻahaʻa kolesterol i nā momona, ʻoi loa ka momona a me nā momona trans, a me nā kō, i mea e hoʻomaikaʻi ai i ke kahe o ke koko a hoʻemi i ka makaʻu o ka hōʻiliʻili ʻana i ka momona i loko o ke koko, e pale ana i nā maʻi cardiovascular, e like me ka hōʻeha puʻuwai a i ʻole Stroke.

Eia hou, he mea nui e hoʻonui i ka ʻai ʻana o nā huaʻai, nā mea kanu a me nā meaʻai holoʻokoʻa, ka mea, ma muli o kā lākou waiwai momona, kōkua i ka mālama ʻana i nā kiʻekiʻe kolesterol i ke koko ma o ka hoʻēmi ʻana i kā lākou omo ʻana i ka pae ʻōpū.

He mea nui e hele pū ka papaʻai me ka hana o kekahi ʻano o ka hoʻoikaika kino, ma ka liʻiliʻi he 3 mau manawa i ka hebedoma no 1 hola. ʻO kēia no ka makemake o ka hoʻoikaika i ka pohō kaumaha a hoʻonui i ka nui o nā mākala, ʻo ia ka hopena o ka hoʻohaʻahaʻa ʻana i nā kiʻekiʻe kolesterol a me ka hoʻomaikaʻi ʻana i ke olakino puʻuwai.

ʻAi ʻia nā meaʻai i ka papaʻai

ʻO nā meaʻai e pono e hoʻopili ʻia i ka papaʻai e hoʻoliʻiliʻi i ka nui o nā kolamu:

• Meaʻai momona kaola, ke hāʻawi nei i ka makemake i ka ʻai ʻana o ka ʻoka, berena palaunu, laiki palaunu, noodles ʻeleʻele a me nā palaoa holoʻokoʻa e like me ka carob, almond a me ka palaoa palaoa, no ka laʻana;
• Nā huaʻai a me nā mea kanu, ʻoi aku ka maka a pale ʻia e hoʻonui i ka nui o ka fiber, a ʻo 3 a 5 mau ʻāpana o kēia mau meaʻai e hoʻopau ʻia i kēlā me kēia lā;
• Hoʻonui i ka ʻai ʻana o nā legume, e like me nā pīni, nā pīpī, nā lihi a me nā soybeans, a pono e hoʻopau ʻia i ʻelua mau manawa o ka pule;
• Nā hua maloʻo e like me nā walnuts, almonds, nā nati Brazil a me nā pī, no ka mea ʻoi aku ka hāʻawi ʻana i ka fiber i ke kino, waiwai pū lākou i nā momona monounsaturated a polyunsaturated, kahi e makemake ai i ka hoʻonui ʻana o ka maikaʻi kolesterol, HDL. He mea nui e hoʻopau ʻia nā mea liʻiliʻi i kēlā me kēia lā, no ka mea, he kiʻekiʻe ko lākou ʻai ʻana;
• ʻO ka waiū skimmed a me nā huahana waiū, ke hāʻawi nei i ka makemake i nā ʻālina keʻokeʻo momona momona momona a me ka yogurt mānoanoa ʻole i hoʻomomona ʻia;
• ʻIʻo keʻokeʻo e like me ka moa, ka iʻa a me ka pipi.

Hoʻohui ʻia, hoʻomākaukau ʻia ka meaʻai i kuke ʻia a i ʻūlū ʻia hoʻi, e hōʻalo ana i nā meaʻai palai, nā ʻai, nā mea ala a me nā mea ʻono i hoʻomākaukau. E hoʻohui i ka ʻono i nā meaʻai, hiki ke hoʻohana i nā mea ʻala kūlohelohe e like me ka rosemary, oregano, coriander a i ʻole ka pāhiri.

He mea nui nō hoʻi e inu e pili ana i ka 2.5 L o ka wai i ka lā a loaʻa i 3 mau meaʻai nui a me nā meaʻai māmā 2, no ka mea hiki ke kaohi i ka kaupaona. E ʻike i kāu kaupaona kūpono.

Aia kekahi mau meaʻai i hiki ke hoʻokomo ʻia i ka papaʻai e hoʻoponopono ai i nā kiʻekiʻe o ke koko ma muli o kā lākou waiwai. ʻO kēia mau meaʻai:

Aia kekahi mau kī i hiki ke hoʻokomo ʻia i nā koho hoʻoliʻiliʻi kolesterol maoli, e like me ka tiich artichoke a i ʻole dandelion ti. E nānā pehea e hoʻomākaukau ai i kēia a me nā teas kolesterol.

E ʻike i nā kikoʻī e pili ana i ka papa hoʻohaʻahaʻa kolesterol i kēia wikiō aʻe:

Nā Mea ʻAi e Hōʻalo

ʻO kekahi mau meaʻai e makemake i ka hoʻonui ʻana o ka cholesterol maikaʻi (LDL) no ka mea waiwai lākou i nā momona momona, trans a me / a i ʻole nā ​​kō:

• Viscera holoholona, ​​e like me ke ake, nā puʻupaʻa a me ka puʻuwai;
• Sausages, chorizo, bacon, salami and ham;
• ʻO nā ʻiʻo ʻulaʻula kiʻekiʻe i ka momona;
• Ka waiū holoʻokoʻa, yogurt me ke kō, ka bata a me ka margarine;
• ʻO nā tīhi melemele a me ka tī waiū;
• ʻAno Sauces ketchup, mayonnaise, aioli, barbecue, ma waena o kekahi.
• ʻO nāʻaila a me nā meaʻai palai i ka nui;
• Nā meaʻai i hana ʻia a i ʻole hau mea 'ai wikiwiki;
• Mea inu ʻalekohola.

Hoʻohui ʻia, ʻaʻole pono e hoʻopau ʻia nā meaʻai waiwai kō e like me nā pōpō, nā kuki a me nā kokoleka, no ka mea ʻo ka nui o ke kō e hōʻiliʻili i ke ʻano momona a makemake i ka hana ʻana o ka kolesterol i ke ake.

E ʻike i nā mea hou aʻe i ka wikiō ma lalo nei ka mea e hōʻoki ai i ka ʻai ʻana no ka cholesterol:

Papaʻai hoʻohaʻahaʻa kolesterol

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 lā e hōʻike ana pehea e hiki ai ke hoʻohana i nā meaʻai e kōkua ai i ka hoʻohaʻahaʻa ʻana i ka kolesterol.

Hoʻololi nā nui i hoʻopili ʻia i ka papa kuhikuhi e like me ka makahiki, ke kāne, ka hoʻoikaika kino a inā he maʻi ʻē aʻe e pili ana ka mea ʻaʻole paha. No laila, ʻo ke kūpono ke kūkākūkā ʻana me kahi mea lapaʻau no laila e hiki ai ke hoʻokō ʻia kahi loiloi piha a hoʻolālā ʻia kahi papa hana hānai i hoʻonohonoho ʻia i kāu mau pono.

Hāpai ka hua i ka cholesterol?

ʻOi aku ka momona o ka hua moa i ka kolesterol, eia naʻe ua hōʻike ʻia kekahi mau noiʻi ʻana i ka loaʻa maoli ʻana o ke kōkōlika i loko o nā meaʻai me ka haʻahaʻa o ka hōʻino ʻana, ʻaʻole like me ka kolesterol i loaʻa i nā meaʻai i hana ʻia.

Paipai ka American Heart Association e hiki i kahi kanaka olakino ke hoʻopau i 1 i 2 mau hua o ka hua manu i kēlā lā i kēia lā, a i ka hihia o ka poʻe me ka maʻi diabetes a me ka maʻi puʻuwai, ʻo ka mea kūpono ka ʻai ʻana i nā anakahi 1 i kēlā me kēia lā. No kēia kumu, hiki ke hoʻokomo i ka hua manu i ka papaʻai e hoʻohaʻahaʻa i ka cholesterol, inā ʻaʻole i ʻoi aku ka nui o kāna ʻai. E nānā i nā pono olakino o ka hua manu.

Pehea e ʻike ai inā maikaʻi kāu kolesterol

I mea e ʻike ai inā aia ka cholesterol i loko o nā pae i manaʻo ʻia ʻaʻole lawa a hōʻike ʻole i kahi olakino olakino, he mea nui ke ana ʻana i ka nui o nā koloka a me nā ʻāpana o ke koko, e like me LDL, HDL a me nā triglycerides, i loko o ke koko, e hōʻike ʻia e ke kauka. Inā loaʻa iā ʻoe kahi hōʻoia koko i kēia manawa, e kau i kāu hopena ma ka calculator ma lalo a ʻike inā maikaʻi kāu kolesterol.

Ua helu ʻia ʻo Vldl / Triglycerides e like me ka hana Friedewald

Hiki ke hana i ka hoʻāʻo ʻana o Cholesterol ma ka hoʻokē ʻai ʻana a hiki i nā hola he 12 a i ʻole me ka hoʻokē ʻai ʻole, akā he mea nui e ukali i ka ʻōlelo a ke kauka, keu hoʻi inā ua hōʻike ʻia kahi hōʻike ʻē aʻe. E ʻike hou aʻe e pili ana i ka calculator kolesterol.