Hoʻokumuʻia kaʻai'alalahalaha ma ka hoʻohanaʻana i nā meaʻai me ka haʻawina cholesterol haʻahaʻa. ʻO nā hopena e pili ana i nā huahana i loaʻa nā momona monounsaturated a me nā momona polyunsaturated, a me nā mea kanu momona a hikiʻole ke hoʻololiʻia.
Hoʻohālikelikeʻia nāʻano lipid-lowering meaʻai no nā poʻe i loaʻa i nā maʻi o ka maʻi cardiovascular, aiʻole no ka poʻe i koho muaʻia i ka maʻi. Eia kekahi,ʻo ka hoʻohaʻahaʻaʻana i ke cholesterol he mea pono ia i ka wā e loaʻa ai ka nui o ka mea nui, ka maʻi hīhē, ka piʻi koko. No laila,ʻaʻole i nui kaʻaiʻana i kaʻai lipid-iʻole e lilo ke kaumaha, akā, e hoʻomaikaʻi i ke kino.
He meaʻaiʻole i ka cholesterol
Eia nā kulekele maʻamau no ka poʻe i hoʻoholo e hahai i kaʻaiʻana o ka pilapila:
- hāʻawi i ka papa hana meaʻai me ka momona a me nāʻaila o nā holoholona holoholona;
- Mai inuʻoe aʻaʻaʻole i kāuʻai - hiki iāʻoe ke hoʻolapalapa wale, e kuke i ka mahu a me kaʻai;
- Eʻai pinepine a ma nā wahi liʻiliʻi.
Hiki i nā huahana i lalo iho ke hoʻohaʻahaʻa i ka cholesterol:
- Nā huaʻona a me nā huaʻai - no nā huaʻai i loaʻa iā lākou.
- Oatmeal (oatmeal porridge a me ka palaoa no ka'ōpō kakahiaka,ʻo ka pōpō palaoa) - mahalo i ke filoli i hiki ke hoʻopiliʻia.
- Peʻa, kūlālā, soy, sesame, ke kanikani, nā hua'ōmaʻomaʻo, a me ko lākou mau hui e pili ana - no nā phytosterols i loko.
- ʻO ka iʻa iʻa - no kaʻikeʻana i loko o ka'elemona momona omega-3, a, e like me ka mea i puka mai ai, e hoʻemi i ka emiʻana o ka cholesterol.
- ʻO kaʻailaʻo Olive he kumu ia o nā mea momona momona,ʻo ia hoʻi ka waikinic acid. E like me ka mea i loaʻa, ma ka hoʻohālikelikeʻana i nā waiʻona momona momona,ʻo kaʻaila ka mea e ho'ēmi i ka nui o ka nui a me ka cholesterol maʻamau,ʻoiai i ka manawa likeʻole,ʻaʻole ia e pili nui i nā helu o ka cholesterol maikaʻi. Mai hoʻohana i kaʻoi aku o 4 punetēpona o kaʻailaʻaila i kēlā lā i kēia lā.
- 'Okoʻo ka waina maloʻo -ʻawaʻawa waina (i kaʻulaʻula, i loko o nā antioxidants) e hoʻonui i ka kiʻekiʻe o ka cholesterol maikaʻi.
Eia kekahi papa inoa piha loa o nā huahana me kahi haʻawina cholesterol haʻahaʻa, a hiki ke hoʻohanaʻia no kaʻai lāʻau hypolipidemic:
- ka palaoaʻai a pau a me nā manu;
- nā raiki laiki, nā piʻi;
- ka pasta kala;
- ka waiʻona waiū, ka waina momona momona, nā mea momona momona;
- ʻAi i ka pipi, ka moa a me ka puaki me kaʻole o kaʻili;
- nā'āpana momona'āpana momona (ʻai i kaʻiʻoʻulaʻula 1 manawa i nā lā he 10);
- ka iʻa iʻa (nā keleʻele, sardines, kamoni, ka pila, nā heleuma, ke kai iʻa);
- nā hua me kaʻulu a me nā huaʻala hou;
- ʻo nā mea kanu - e like me ka hou, kāpīpī a iʻokiʻia;
- nāʻailaʻaila;
- kahini, sesame, walnuts, almonds.
Hoʻopau loaʻia kaʻai o ka hypolipidemic i nā huahana nei:
- nā mea kanu bakake (biscuits, croissants, buns);
- nā'ōlaʻi i'elilaʻia, nā koki, ka pīpī;
- me nā meaʻono (nā pōpō, nā pōpō, kaʻulu cream, nā meaʻaiʻono);
- hiki ke maʻalahi i nā huapiʻa (kapaʻa, jams, jam, nui o ka meli);
- Milk cream, hōʻemi a me ka momona i ka waiū, yoghurts a me nā puaʻa me kahi momona momona;
- ʻO kaʻiʻo ola me kaʻili, kao me kahiʻili, hipa;
- nā hausa (bacon, salami, mortadella, a me nā mea'ē aʻe);
- nā meaʻai i hoʻomākaukauʻia (pizzas, cheeseburgers, carbonara, a me nā mea'ē aʻe);
- me nā yolks (pani i 20 grams o ka meaʻai me nā mea hoʻomalu o nā huaʻupuʻelua);
- caviar iʻa;
- nā mollusc (ke kuʻi, nā lobsters, nā mīkini, nā maʻa, nā kai o ke kai, nā lobsters, ke'okihue, ke kolo);
- I loko (ka ate, ka lolo, nā puʻupaʻa, ke kuʻi, ka naʻau);
- kaʻiʻo, nā mea i paʻi, a me ka iʻa.
- Butter, mea momona holoholona no ke kukeʻana, nā meaʻai momona - hoʻomākaukau i kāu mau meaʻai e pili ana i kaʻailaʻaila, lemons a me ka vīnega waina;
- ka waiʻona a me nā mea inuʻona.
ʻO ka hiʻohiʻo loa o nā kīʻalahi wikiwiki a me ka maʻalahi me ka haʻawina cholesterol haʻahaʻa he borsch a me nā poʻomanaʻo i kāhuaʻia i ka wai.