He aha e hana ai inā hoʻāla kahi Diet Low-Carb i kāu Cholesterol

Anter

• ʻO ka haki - He kiʻekiʻe loa kāu pae?
• Nā kūlana olakino hiki ke hāpai i Cholesterol
• Wehe i ka kope palekana mai kāu papaʻai
• Hoʻololi i kekahi mau momona momona me nā momona momona
• E hoʻokuʻu i ka Ketosis a ʻai i ka nui o ka fiber, nā meaʻai maoli
• Lawe i ka Home Message

ʻO ke olakino momona a me kaʻai ketogenic kahi olakino maikaʻi.

Loaʻa iā lākou ka mōakāka, hiki ke mālama i ke ola no kekahi o nā maʻi nui loa o ka honua.

Hoʻopili kēia i ka momona, ʻano 2 diabetes, metabolic syndrome, epilepsy a me nā mea ʻē aʻe he nui.

ʻO nā kumuhana maʻi maʻi puʻuwai maʻamau e hoʻomaikaʻi nui, no ka hapa nui o ka poʻe (, 2, 3).

Wahi a kēia mau hoʻomaikaʻi, nā papaʻai low-carb pono hoʻemi i ka pilikia o ka maʻi puʻuwai.

Akā inā paha e hoʻomaikaʻi kēia mau pilikia i ka awelika, hiki i kekahi poʻe i loko o kēlā mau averages ke ʻike i ka hoʻomaikaʻi, a me nā poʻe ʻē aʻe e ʻike i nā hopena maikaʻi ʻole.

Aia paha he wahi liʻiliʻi o ka poʻe i ʻike i ka hoʻonui ʻia o nā pae kolesterol ma ka papaʻai momona haʻahaʻa, ʻoi aku kaʻai ketogenic a i ʻole kahi momona momona o paleo.

Pākuʻi ʻia kēia i ka hoʻonui ʻia o ka Total a me ka LDL kolesterol ... a me ka hoʻonui i ka holomua (a nui loa ʻoi aku ka nui o ka nui o nā mea like e like me ka helu liʻiliʻi o LDL.

ʻOiaʻiʻo, ʻo ka hapa nui o kēia mau “mea pilikia” i hoʻokumu ʻia i loko o ka pōʻaiapili o kahi papa ʻaina kiʻekiʻe-kalepona, kiʻekiʻe-kalori a ʻaʻole maopopo iā mākou inā he hopena like ko lākou i ka papaʻai low-carb olakino e hoʻēmi ai i ka mumū a me ka oxidative hoʻoluhi.

Eia naʻe ... ʻoi aku ka maikaʻi o ka palekana ma mua o ke kala ʻana a manaʻo wau e pono i kēia mau mea e hana i kekahi mau hana e hoʻohaʻahaʻa i ko lākou pae, keu hoʻi ka poʻe i loaʻa ka moʻolelo ʻohana o ka maʻi puʻuwai.

ʻO ka mea pōmaikaʻi, ʻaʻole pono ʻoe e hele i kahi papaʻai momona momona, ʻai i nā aila veggie a i ʻole lawe statins e hoʻohaʻahaʻa i kāu mau pae.

E maikaʻi wale kekahi o nā hoʻoponopono maʻalahi a hiki iā ʻoe ke ʻohi i nā pōmaikaʻi metabolic āpau o ka ʻai ʻana i ka carb-low

ʻO ka haki - He kiʻekiʻe loa kāu pae?

Hiki ke maʻalahi ka wehewehe ʻana i nā helu kolesterol.

Hoʻomaopopo ka hapanui o ka poʻe me Total, HDL a me LDL cholesterol.

Loaʻa i ka poʻe me HDL kiʻekiʻe (ka "maikaʻi") i kahi maʻi liʻiliʻi o ka maʻi puʻuwai, ʻoiai ʻo ka poʻe me LDL kiʻekiʻe (ka "maikaʻi") ua hoʻonui i ka makaʻu.

Akā ʻoi aku ka paʻakikī o ke kiʻi ʻoiaʻiʻo ma mua o ka "maikaʻi" a ʻo "maikaʻi ʻole" ... he subtypes ka "maikaʻi" LDL, hoʻokumu ʻia i ka nui o nā huna.

Loaʻa i ka poʻe i loaʻa ka hapa nui o nā liʻi LDL i kahi maʻi nui o ka maʻi puʻuwai, ʻoiai ʻo ka poʻe me nā ʻāpana nui he nui ka liʻiliʻi (4, 5).

Eia nō naʻe, ke hōʻike nei ka ʻepekema i ka māka nui loa o nā mea āpau ka helu ʻāpana LDL (LDL-p), nā ana Ehia Ke lana nei nā ʻāpana LDL i kou kahe koko ().

ʻOkoʻa kēia helu mai ka LDL concentration (LDL-c), nā ana e ana Ehia Ke hānai nei kāu kolamu LDL.ʻO kēia ka mea e ana pinepine ʻia ma nā hoʻokolohua koko maʻamau.

He mea nui e hoʻāʻo pono i kēia mau mea i mea e ʻike ai inā he mea maoli kāu e hopohopo ai.

Inā hiki iā ʻoe, e ana i kāu kauka i kāu LDL-p (helu ʻāpana LDL) ... a i ʻole ApoB, kahi ala ʻē aʻe e ana ai i ka helu liʻiliʻi o LDL.

Inā kiʻekiʻe kāu kolamu LDL, akā maʻamau kāu helu ʻāpana LDL (i kapa ʻia ʻo discordance), a laila ʻaʻohe āu mea e hopohopo ai ().

Ma ka papaʻai low-carb, e piʻi ʻo HDL a triglycerides i lalo, ʻoiai ʻo Total a me LDL cholesterol e hoʻomau like. Hoʻonui ka nui o nā huna liʻiliʻi LDL a iho i lalo ka helu partikel LDL. Nā mea maikaʻi āpau (, 9).

Akā hou… ʻo kēia ka mea e hana ma ka awelika. I loko o kēlā mau awelika, ʻike ʻia kahi subset o ka poʻe ma ka papaʻai ketogen low-car DO e piʻi aʻe i ka Total cholesterol, LDL cholesterol. a Helu paukū LDL.

ʻAʻole pono e noʻonoʻo ʻia kekahi o nā ʻōlelo aʻoaʻo ma kēia ʻatikala ma ke ʻano he ʻōlelo aʻoaʻo lapaʻau. Pono ʻoe e kūkākūkā i kēia me kāu kauka ma mua o ka hoʻololi ʻana.

E noʻonoʻo ʻaʻole wau e ʻōlelo ana i nā momona momona a momona hoʻi paha he "maikaʻi ʻole."

Hoʻonohonoho ʻia kēia wale nō ma ke ʻano he alakaʻi troubleshooting no ka subset liʻiliʻi o ka poʻe i loaʻa nā pilikia kolesterol ma kaʻai low-carb a me / a paleo paha.

ʻAʻole i loli koʻu manaʻo e pili ana i nā papaʻai low-carb. Ke ʻai nei nō wau i ka papaʻai momona haʻahaʻa-ʻoi loa ... kahi non-ketogenike, ʻai maoli i hoʻokumu ʻia me ka hoʻoliʻiliʻi liʻiliʻi me kahi 100 mau koloka o nā carbs i kēlā me kēia lā.

I ka hopena o ka lā, olakino maikaʻi loa nā papaʻai low-carb a ʻoi aku ka maikaʻi ma mua o ka maikaʻi o ka hapa nui o ka poʻe, akā pono paha kahi subset o kēlā me kēia kanaka e hoʻoponopono i mea e pono ai ka papaʻai no lākou.

Hōʻike kikoʻī ʻia kēia hanana ma aneʻi e Kauka Thomas Days Spring, kekahi o nā lipidologists i mahalo nui ʻia ma ka honua (ka pāpale pāpale iā Dr. Axel Sigurdsson): Lipidaholics Anonymous Case 291: Hiki i ka lilo ʻana o ke kaumaha ke hōʻino i nā lipid?

Inā makemake ʻoe e ʻeli i ka ʻepekema ma hope o kēia piʻi like o ka piʻi ʻana o ka kolesterol ma ka papaʻai ketogenic, a laila e heluhelu i kēlā ʻatikala (pono ʻoe e kau inoa me kahi moʻokāki manuahi).

Minamina, ʻaʻole hiki i nā mea āpau ke loaʻa nā māka holomua e like me LDL-p a i ʻole ApoB i ana ʻia, no ka mea he pipiʻi kēia mau hoʻāʻo a ʻaʻole loaʻa i nā ʻāina āpau.

I kēia mau hihia, ʻo ka Non-HDL cholesterol (Total Cholesterol - HDL) kahi māka pololei e hiki ke ana ʻia ma kahi pae lipid maʻamau (,).

Inā hoʻokiʻekiʻe ʻia kāu Non-HDL, a laila ʻo ia ke kumu e lawa ai nā ana e hoʻāʻo e hoʻohaʻahaʻa iā ia.

Hoʻomaopopo kahi subset o kēlā me kēia kanaka i ka hoʻonui ʻia o ka cholesterol ma ka papaʻai momona haʻahaʻa, keu hoʻi inā he ketogenic a he momona kiʻekiʻe. Hoʻopili kēia i ka LDL kiʻekiʻe, Non-HDL a me nā māka nui e like me ka helu liʻiliʻi o LDL.

Nā kūlana olakino hiki ke hāpai i Cholesterol

He mea nui nō hoʻi e kāpae i nā kūlana olakino i hiki ke hoʻonui i ka cholesterol kiʻekiʻe. ʻAʻohe o kēia mau mea e pili ana i ka papaʻai ponoʻī.

Hoʻemi ʻia kahi laʻana o kēlā me ka hana thyroid. Ke emi ka hana o ka thyroid ma mua o ka maikaʻi, hiki i ka Total a me ka LDL cholesterol ke piʻi i luna, ().

ʻO kekahi mea e noʻonoʻo ai ka hoʻoliʻiliʻi kaumaha ... i kekahi mau kānaka, lilo ka paona i hiki ke hoʻonui i ka manawa ʻo LDL kolesterol.

Inā piʻi aʻe kāu mau pae i ka manawa e lilo wikiwiki nei ʻoe i ke kaupaona, makemake paha ʻoe e kali no kekahi mau mahina a laila ana hou iā lākou ke kūpaʻa kou kaumaha.

He mea nui nō hoʻi e kāpae i kahi ʻano moʻokalaleo e like me Familial Hypercholesterolemia, kahi e hoʻopilikia ai ma kahi o 1 i 500 mau kānaka a ʻike ʻia e nā kiʻekiʻe loa o ke kolesterol a me ka nui o ka maʻi puʻuwai.

ʻOiai, he nui nā ʻokoʻa genetika ma waena o mākou e hiki ai ke hoʻoholo i kā mākou pane i nā papaʻai like ʻole, e like me nā mana like ʻole o kahi ʻāpana i kapa ʻia ʻo ApoE ().

I kēia mau mea a pau i waho o ke ala, e nānā i kekahi ʻanuʻu hiki ke hana hiki iā ʻoe ke lawe e lawe i kēlā mau pae kolika i lalo.

E nānā pono ʻole e kāpae i nā kūlana olakino a pilikino paha e hoʻoiho iā ʻoe e loaʻa i ka kolesterol kiʻekiʻe.

Wehe i ka kope palekana mai kāu papaʻai

ʻO ke kope "Bulletproof" kahi mea i loko o nā kaiāulu haʻahaʻa-kalapona a me ka paleo.

Hoʻohui ia i ka hoʻohui ʻana i 1-2 punetēpō o ka aila MCT (a i ʻole ka aila niu) a me 2 punetēpu o ka bata i loko o kāu kīʻaha kope o ke kakahiaka.

ʻAʻole wau i hoʻāʻo iaʻu iho, akā he nui ka poʻe e ʻōlelo nei he ʻono ia, hāʻawi iā lākou i ka ikaika a pepehi i ko lākou makemake.

ʻĀ ... ua kākau nui wau e pili ana i ke kope, momona momona, ka bata a me ka aila niu. Aloha au iā lākou āpau a manaʻo he olakino loa lākou.

Eia nō naʻe, ʻoiai he maikaʻi nā mea "maʻamau" o kekahi mea iā ʻoe, ʻaʻole ia he manaʻo ʻoi aku ka maikaʻi o ka nui o ka nui.

ʻO nā haʻawina āpau e hōʻike ana i ka momona i hoʻohana pono ʻole ʻia maʻamau nā huina… ʻo ia hoʻi, nā kālā a ka poʻe maʻamau e ʻai ai.

ʻAʻohe ala e ʻike ai i ka hopena inā hoʻomaka ʻoe e hoʻohui lehulehu loa ka nui o nā momona momona i kāu papaʻai, keu hoʻi inā ʻoe e ʻai ana ma kahi o nā meaʻai momona hou aʻe. ʻAʻole paha kēia kahi mea a nā kānaka i ulu ai e hana ana.

Ua lohe pū wau i nā hōʻike mai nā doc aloha aloha haʻahaʻa (Drs Spencer Nadolsky lāua ʻo Karl Nadolsky. He mau maʻi maʻi momona ko lākou me ka hoʻonui nui ʻana o ka kolesterol i kū ka pae i ka wā i ho'ōki ai lākou i ka inu kīʻaha kolo.

Inā inu ʻoe i ka kofe pale ʻole a loaʻa nā pilikia kolesterol, a laila ka ka mua ʻO ka mea āu e hana ai e hoʻāʻo e lawe i kēia mai kāu papaʻai.

E hoʻāʻo e hoʻoneʻe i ke kofe pale ʻole mai kāu papaʻai. ʻO kēia wale nō paha e lawa e hoʻoponopono i kāu pilikia.

Hoʻololi i kekahi mau momona momona me nā momona momona

I nā noi nui loa a kiʻekiʻe loa, ʻaʻole pili ka momona momona i ka hoʻonui ʻia ʻana o ka puʻuwai a i ʻole ka make mai nā maʻi puʻuwai (, 16, 17).

Eia nō naʻe ... inā he mau pilikia me ka cholesterol, a laila he mea maikaʻi e hoʻāʻo e hoʻololi i kekahi o nā momona momona āu e ʻai nei me nā momona monounsaturated.

Hiki i kēia hoʻololi maʻalahi ke kōkua i ka lawe i kāu pae i lalo.

Hoʻomoʻa me ka ʻaila ʻoliva ma kahi o ka bata a me ka aila niu. E ʻai hou i nā nati a me nā avocados. Hāpai ʻia kēia mau mea ʻai me nā momona momona.

Inā ʻaʻole holo pono kēia wale nō, a laila makemake paha ʻoe e hoʻomaka e hoʻololi i kekahi o nāʻiʻo momona āu e ʻai nei me ka ʻiʻo momona.

ʻAʻole hiki iaʻu ke hoʻokūkū i ka aila ʻoliva lawa ... maikaʻi a maikaʻi nā aila ʻoliva puʻupaʻa no ka olakino puʻuwai i ʻoi aku ma mua o nā kiʻekiʻe kolesterol.

Pale ia i nā ʻāpana LDL mai ka hoʻohaʻahaʻa, hoʻoliʻiliʻi ka hoʻāpā ʻana, hoʻomaikaʻi i ka hana o ka endothelium a hoʻoliʻiliʻi hoʻi i ke kahe o ke koko (, 19,,).

He meaʻai nui loa ia na ka puʻuwai a manaʻo wau i kekahi e makaʻu i ka maʻi puʻuwai e pono e hoʻohana ana i ka aila ʻoliva, no ka mea kiʻekiʻe a kiʻekiʻe ʻole paha kā lākou kolesterol.

He mea nui nō hoʻi e ʻai i nā iʻa momona i kiʻekiʻe i ka Omega-3 fatty acid, ma ka liʻiliʻi hoʻokahi i kēlā me kēia pule. Inā ʻaʻole hiki a ʻaʻole ʻai i ka iʻa, pākuʻi me ka aila iʻa ma kahi.

ʻO nā momona momona monounsaturated, e like me nā mea i loaʻa i ka aila ʻoliva, nā avocados a me nā nati, loaʻa paha nā hopena hoʻoliʻiliʻi kolesterol i ka hoʻohālikelike ʻia me nā momona momona.

E hoʻokuʻu i ka Ketosis a ʻai i ka nui o ka fiber, nā meaʻai maoli

Aia kekahi kuhi hewa maʻamau ʻo kaʻai low-carb e lilo i ketogenic.

ʻO ia, pono e lawa ka haʻahaʻa o nā kāpena no ke kino e hoʻomaka i ka hana ʻana i nā ketones mai loko mai o nā waikawa momona.

ʻO kēia ʻano papaʻai ka mea maikaʻi loa no ka poʻe me ka maʻi epilepsy. Nui nō hoʻi ka poʻe i koi e loaʻa nā hopena maikaʻi loa, ka noʻonoʻo a me ke kino, ke loaʻa lākou i ketosis.

Eia nō naʻe ... hiki ke noʻonoʻo ʻia nā palena palena ʻoi aku ka haʻahaʻa me ka haʻahaʻa-carb.

ʻOiai ʻaʻohe wehewehe kikoʻī, hiki i kekahi mea a 100-150 gram i kēlā me kēia lā (i kekahi manawa ʻoi aku ke kiʻekiʻe) hiki ke hoʻokaʻawale ʻia e like me ka papaʻai low-carb.

Hiki paha i kekahi poʻe ke ʻike i ka piʻi ʻana o ka kolesterol ke komo lākou i ketosis, akā hoʻomaikaʻi ke ʻai lākou lawa wale nō carbs e hōʻalo i ka hele ʻana i ketosis.

Hiki iā ʻoe ke hoʻāʻo e ʻai i nā hua he 1-2 i kēlā me kēia lā ... kahi ʻuala a ʻuala paha me ka ʻaina awakea, a i ʻole nā ​​lawelawe liʻiliʻi o nā ʻōniu olakino olakino e like me ka laiki a me nā ʻoka.

Kaukaʻi ʻia i kāu olakino metabolic a me nā makemake pilikino, hiki iā ʻoe ke hoʻohana wale i kahi mana kiʻekiʻe-carb o paleo ma kahi.

Hiki i kēia ke lilo i kahi papaʻai olakino maikaʻi loa, e like me ka mea i hōʻike ʻia e nā lāhui ola lōʻihi e like me nā Kitavans a me nā Okinawans, nā mea i ʻai i ka nui o nā carbs.

ʻOiai ʻo ketosis i hiki ke loaʻa nā pōmaikaʻi he nui loa, ʻaʻole ia no nā mea āpau.

ʻO nā ala kūlohelohe e hoʻohaʻahaʻa ai i nā pae kolesterol e komo pū me ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka fiber soluble a i ʻole starch kūʻē, a me ka lawe ʻana i ka pāʻina niacin.

ʻO ka hoʻoikaika kino ʻana, ka loaʻa ʻana o ka hiamoe maikaʻi a me ka hoʻohaʻahaʻa ʻana i nā pae pae i hiki ke kōkua pū.

Lawe i ka Home Message

ʻAʻole pono e noʻonoʻo ʻia kekahi o nā ʻōlelo aʻoaʻo ma kēia ʻatikala ma ke ʻano he ʻōlelo aʻoaʻo lapaʻau. Pono ʻoe e kūkākūkā i kēia me kāu kauka ma mua o ka hoʻololi ʻana.

E noʻonoʻo ʻaʻole wau e ʻōlelo ana i nā momona momona a momona momona paha he "maikaʻi ʻole."

Hoʻonohonoho ʻia kēia wale nō ma ke ʻano he alakaʻi troubleshooting no ka subset liʻiliʻi o ka poʻe i loaʻa nā pilikia kolesterol ma kaʻai low-carb a me / a paleo paha.

ʻAʻole i loli koʻu manaʻo e pili ana i nā papaʻai low-carb. Ke ʻai nei nō wau i ka papaʻai low-carbeta ponoʻī iaʻu iho ... kahi non-ketogenike, ʻai maoli i hoʻokumu ʻia me ka hoʻoliʻiliʻi liʻiliʻi me kahi 100 mau kolamu o nā carbs i kēlā me kēia lā.

I ka hopena o ka lā, olakino maikaʻi loa nā papaʻai low-carb a ʻoi aku ka maikaʻi ma mua o ka maikaʻi o ka hapa nui o ka poʻe, akā pono paha kahi subset o kēlā me kēia kanaka e hoʻoponopono i mea e pono ai ka papaʻai no lākou.