9 Nā Chucesterol Kūlohelohe

Anter

• 1. Niacin
• 2. Puluniu wailana
• 3. Hoʻopiha Psyllium
• 4. Nā Phytosterols
• 5. Pūnaewele Soy
• 6. Kālika
• 7. Laiki hū ʻula
• 8. Kahakaha
• 9. Pālaʻi

Hōʻike Overview

Lawe i nā pae kiʻekiʻe o ka LDL kolesterol i kou koko e hoʻonui ai i kou manawa o ka puʻuwai puʻuwai a me ka hahau ʻana, no laila makemake ʻoe e hana i ka mea hiki iā ʻoe e mālama i ke olakino pae kolesterol.

Inā ua ʻike ʻia ʻoe me ka kiʻekiʻe o ke kōkōhō, hiki i kāu kauka ke kuhikuhi i nā statins, kahi lāʻau i hoʻohana ʻia e hoʻohaʻahaʻa ai i ka LDL kolamu. E ʻōlelo paha kāu kauka i nā loli i kāu papaʻai a me kāu hana hoʻoikaika kino. Hiki i nā loliʻai ke hoʻopili i ka hoʻohui ʻana i nā meaʻai i mea maikaʻi loa no ka hoʻohaʻahaʻa ʻana i ka cholesterol.

ʻElua ʻano kolesterol:

• low-density lipoprotein (LDL), i kapa ʻia hoʻi he "maikaʻi" kolesterol
• lipoprotein kiʻekiʻe loa (HDL), i kapa ʻia hoʻi he "maikaʻi" kolesterol

Makemake ʻoe e loaʻa nā pae haʻahaʻa o LDL a me nā pae kiʻekiʻe o HDL. ʻO nā pae kolesterol i ʻōlelo ʻia:

• Huina kolesterol: ma lalo o 200 milligrams no deciliter (mg / dL)
• LDL kolamu: emi ma mua o 100 mg / dL
• HDL cholesterol: 50 mg / dL a ʻoi aku paha

Hiki paha iā ʻoe ke makaʻu no ka LDL kolesterol kiʻekiʻe inā ʻoi nui kou kino a ʻaʻole lawa ka hoʻoikaika kino. Hiki iā ʻoe ke hoʻoilina i kahi ʻano no ka kolesterol kiʻekiʻe.

Hana kou akepa i ka kolesterol. Hiki iā ʻoe ke kiʻi iā ia mai kekahi mau meaʻai i loko o ia mea - akā ʻaʻole naʻe e like me ka nui o nā meaʻai i piha i nā momona momona a trans. Hoʻokumu kēia mau ʻano momona i kou akepaʻa e hoʻohua i ke kō keu.

Akā aia nā meaʻai - a me nā mea hoʻopihapiha i loaʻa mai nā meaʻai - hiki ke hoʻohaʻahaʻa i kāu kolamu.

E kamaʻilio me kāu kauka e pili ana i nā mea kōkua āu e noʻonoʻo ai, keu hoʻi inā hāpai ʻoe.

1. Niacin

ʻO Niacin kahi huaola B. Hōʻike nā kauka iā ia i kekahi manawa no nā mea maʻi me ke kiʻekiʻe o ka cholesterol a i ʻole nā ​​hopohopo puʻuwai. Hiki ke kōkua iā ʻoe ma ka hoʻonui ʻana i ke kiʻekiʻe o ka maikaʻi o ke kōkōlika a me ka hōʻemi ʻana i nā triglycerides, kahi momona ʻē aʻe e hiki ai ke ālai i nā aʻa. Hiki iā ʻoe ke ʻai i ka niacin i nā meaʻai, keu hoʻi me ka ake a me ka moa, a i ʻole me ke kumukanawai.

ʻO ka mea i koi ʻia i kēlā me kēia lā o niacin he 14 milligrams no nā wahine a me 16 milligrams no nā kāne.

Mai lawe i nā mea hoʻopiha ke koi ʻole kāu kauka iā ia. ʻO ka hana ʻana pēlā ke kumu i nā hopena e like me ka ʻili ʻana o ka ʻili a me ka holoi ʻana, nāusea, a me nā mea hou aʻe.

2. Puluniu wailana

Aia he mau ʻano ʻelua: he hiki ke hoʻoheheʻe ʻia, i hoʻoheheʻe ʻia i loko o kahi gel i loko o ka wai, a ʻaʻohe hiki ke loaʻa. Hoʻoiho ka pulupulu momona i ka lawe ʻana o ka kolesterol i kou kahena koko.

Wahi a ka Mayo Clinic, ʻo ka nui o nā fiber i koi ʻia i kēlā me kēia lā.

• nā kāne 50 a ma lalo: 38 gram
• nā kāne ma luna o 50: 30 gram
• nā wahine 50 a ma lalo: 25 gram
• nā wahine ma luna o 50: 21 gram

ʻO ka nūhou maikaʻi, inā ʻoe e hakakā nei me ka cholesterol, ʻo ia paha ka fiber soluble i loko o nā meaʻai āu e ʻoliʻoli ai.

• ʻalani: 1.8 gram
• pea: 1.1 i 1.5 gram
• peach: 1.0 i ka 1.3 gram
• asparagus (1/2 kīʻaha): 1.7 gram
• ʻuala: 1.1 gram
• palaoa palaoa holoʻokoʻa (1 ʻāpana): 0.5 gram
• oatmeal (1 1/2 kīʻaha): 2.8 gram
• nā pīni kidney (175 milliliter, ma kahi o 3/4 kīʻaha): 2.6 a i 3 gram

3. Hoʻopiha Psyllium

Hana ʻia ʻo Psyllium mai nā ʻili o nā ʻanoʻano o ka Plantago ovata meakanu. Hiki iā ʻoe ke lawe iā ia i loko o kahi pila a hoʻopili ʻia i loko o nā mea inu a meaʻai paha.

Lawe pinepine i ka psyllium e hoʻoliʻiliʻi nui i nā pae kolesterol. Hoʻomaha ia i ka paʻa paʻa ʻana a hiki ke hoʻohaʻahaʻa i ke kō i ke kō no nā poʻe me ka maʻi kō.

4. Nā Phytosterols

ʻO nā phytosterols nā waxes i loaʻa mai nā mea kanu. Pale lākou i kou ʻōpū mai ke komo ʻana i ka cholesterol. Aia lākou ma ke ʻano kūlohelohe i nā hua, nā hua, nā huaʻai, a me nā mea kanu āpau.

Ua hoʻomaka ka poʻe hana meaʻai i ka hoʻohui ʻana i nā phytosterols i nā meaʻai i hoʻomākaukau ʻia, e like me ka margarine a me ka yogurt. Pololei kēlā: hiki iā ʻoe ke ʻai i kahi meaʻai i loaʻa ka kolukolekō a pale i ka hopena o kēlā kolamu, ma ka liʻiliʻi iki, i ka manawa like.

5. Pūnaewele Soy

Hiki i nā pīni soya a me nā meaʻai ke hana me lākou ke hoʻohaʻahaʻa iki i ka LDL cholesterol.

ʻO ke kumu, ka waiū soy, a me nā pīni soy steamed kahi kumu maikaʻi o ka protein protein, ʻo ia hoʻi ka ʻai ʻana iā lākou ma kahi o kahi mea momona momona e like me ka pipi hiki ke hōʻemi i ka nui o ka cholesterol i kāu papaʻai.

6. Kālika

ʻAʻole maopopo ka hopena hoʻohaʻahaʻa kolesterol o kālika. Hiki iā ia ke kōkua i ka maʻi puʻuwai, akā ʻo ka 2009 o nā noiʻi olakino hoʻoholo ʻia ʻaʻole ia e hōʻemi pono i ka cholesterol.

Manaʻo ʻia ʻo Garlic he olakino ʻē aʻe, akā, e like me ka hoʻohaʻahaʻa ʻana i ke koko. E ʻoluʻolu iā ia i kāu meaʻai a i ʻole lawe ia ma ke ʻano he kumukanawai.

7. Laiki hū ʻula

ʻO ka laiki hū ʻulaʻula kahi laiki keʻokeʻo i hānai ʻia me ka hū. ʻAi ʻia a hoʻohana ʻia i lāʻau lapaʻau ma Kina.

Ua hōʻike ʻia kekahi mau mea kōkua laiki hū ʻulaʻula e hoʻohaʻahaʻa i ka kolesterol, no ka mea, loaʻa iā lākou ka monacolin K. He like kēia me ka mea kemika e like me ka lovastatin, kahi lāʻau hoʻohaʻahaʻa kolesterol.

Eia nō naʻe, ʻaʻole ʻoe e ʻike i ka monacolin K i ka laiki hū ʻulaʻula i kūʻai ʻia ma ʻAmelika no ka mea ua hoʻoholo ʻia i ka makahiki 1998 he monacolin K kahi lāʻau lapaʻau a ʻaʻole hiki ke kūʻai ʻia ma ke ʻano he waihona.

Hiki iā ʻoe ke loaʻa nā mea kāhu laiki hū ʻulaʻula, akā ʻaʻohe o lākou monacolin K.

hiki ke kumu i ka hakuʻala, ke akepaʻa, a me ka hōʻino ʻana i nā mākala.

8. Kahakaha

Ua hōʻike ʻo 2014 i hiki i ka luʻuluʻu ke hoʻohaʻahaʻa i kāu mau kolukol a me nā pae triglycerides, ʻoiai i alakaʻi ʻia i ka makahiki 2008 e hōʻike ana hiki iā ia ke hoʻēmi i kāu kiʻekiʻe LDL kolamu a hoʻonui i kāu HDL kolamu.

Hiki iā ʻoe ke lawe i ke kākāʻī ma ke ʻano he paku a i ʻole he pauka a hoʻohui wale ʻia paha, maka, i ka meaʻai.

9. Pālaʻi

ʻO Flax kahi pua uliuli i ulu i nā aniau. ʻO kāna mau hua a me ka aila i huki ʻia mai iā lākou nā kumuwaiwai maikaʻi o ka omega-3 fatty acid, a he nui nā pono olakino, e like me ka hāpai ʻana i kāu pae HDL kolesterol.

No ka loaʻa ʻana o kahi olakino olakino nui loa mai ka flaxseed, e hoʻohana i kāna aila a i ʻole ʻai i ka lepo flaxseed, ʻaʻole holoʻokoʻa. ʻAʻole hiki i ko mākou mau kino ke haki i ka iwi ʻōlinolino o ka hua.