Wahi a nāʻikepili, he nui ka nui o nā kānaka i loaʻa ka kiʻekiʻe o ka cholesterol kiʻekiʻe. ʻO ka hopena, ua hana nā paia o nā moku i nā pāpale, kahi e hoʻonui ai i ke kūpono o ke koko. No laila, he mea nui e hana pololei i kāu menu, me nā huahana e ho'ēmi i ka cholesterol i loko o kou koko. He mea nui e hoʻokaʻawale i kā lākou meaʻai holoholona meaʻai, nā mea laʻa nui kalole, mōhai, nā kui a me nā meaʻai wikiwiki.
ʻO nā meaʻai e ho'ēmi i ka cholesterol?
ʻO nā mea i makemake e hoʻohaʻahaʻa i ka manaʻo o ka cholesterol hewa i loko o ke koko, heʻanoʻokoʻa keʻano, a he likeʻole lākou i ka hana.
ʻOhi . ʻO ka hanaʻana o ka moana a me nā iʻa iʻa e komo pū ana me Omega-3. ʻO nā mea kūpono loa no ka hōʻemiʻana i ka cholesterol ma sardines a me ka iʻa. ʻO ka iʻa i kēlā me kēia lā, he 150-250 g,ʻo ia ka mea e ho'ēmi ai i ke kiʻekiʻe o ka cholesterolʻino e like 25%. Hiki iāʻoe ke lawe hou aku i kaʻaila iʻa, no laila ua lawa hoʻokahi capsule i kēlā lā i kēia lā. ʻO kaʻona, ka iʻa, ka cod, a pēlā aku.ʻO kaʻoihana, hoʻemiʻia ka viscosity o ke koko a me keʻano o ke kino. He mea nui e noʻonoʻoʻaʻole lawa ka iʻa lawaiʻa, no ka mea, e'ānai ana i nā mea pono a pau.
ʻO nā meaʻai . ʻO ka hoʻohuiʻana o kēia mau huahana e komo ana i ka nui o ke fiber, ka huaora a me nā meaʻai'ē aʻe, a he mau polyphenols kēia,ʻaʻole e hoʻemi wale i ka nui o ka cholesterol hewa, akā e kōkua pū hoʻi i nā momona i hoʻonāukiʻoleʻia. ʻO nā hua'ōmaʻomaʻo maikaʻi keʻano hou, e like me ka hanaʻana i nā salamala a hoʻopiha i kaʻaila. E noʻonoʻo i kahi papa inoa o nā huahana,ʻo ia hoʻi nā huaʻona e ho'ēmi i ka cholesterol i loko o ke koko:
- Kupikoli . ʻO ka papa hana e komo ana i ka nui o ke fiber, i komo i loko o ke kino, hoʻopiʻi a wehe i nā momonaʻino. ʻO ka palena o ka lā i kahi 400 g.
- Kapulu keʻokeʻo . Hoʻopiliʻia nā antioxidants ponoʻole wale nō i ka mea hou, akā i loko o ka mea kanu i hoʻomākaukauʻia, e like me keʻano, i ka'ōmole a me ke kāwiliʻia paha. I hoʻokahi lā ponoʻoe eʻai i 100 g.
- Pākē . ʻO ka'ōmaʻomaʻo hou e pili ana i keʻano o ka puʻuwai, a me kaʻaiʻana paha i 0.5 kilokilo o nā huaʻai ke hoʻemi i ka heluna o ka cholesterol ma kahi o 10%.
- ʻOi . ʻO ka hoʻohuiʻana o ia mau huahana, he nui nā lālā nui, B a me nā hua hua B, pectins, a me ka waikawa folic. Me nā pīniki e ho'ēmi i ka cholesterol, hiki iāʻoe ke hoʻemi i kāuʻai i ka 10%.
- Nā huahanaʻokoʻa . I ka'ōleloʻana e pili ana i nā mea eʻai ai i ka cholesterol ,ʻaʻole hiki iāʻoe keʻoki i ka laiki laka, ka palaoa, ka bale a me nā huapalapala'ē aʻe i loko o nā fiber, ua'ōlelo muaʻia. ʻO ke koho kūpono no ka'ōpōpō - kahi hapa o ka oatmeal, a me ka hoʻouluʻana i kēlā me kēia lā e hoʻoemi i ke kiʻekiʻe o ka cholesterol e 4%.
Nā huahana'ē aʻe e ho'ēmi i ka cholesterol maʻamau:
- ʻOi a me nāʻanoʻano . Loaʻa i nā momona monounsaturated, ka mea e hoʻonui i ka mahele o ka maikaʻi a hoʻemi i ke kiʻekiʻe o ka cholesterol hewa. ʻO ka palena o kēia lā he 30 g.ʻO nā walnuts, nā'alemona, nā hua'etoka a me ka flax, a me ka hazelnut.
- ʻO ka hinuʻaila . ʻO ka pūʻulu he nui nā phytosterols, e hiki ai iāʻoe ke hoʻemi i ka nui o ka cholesterol maʻamau. ʻOi aku ka maikaʻi loa e hāʻawi i ka makemake i kaʻaila i hoʻomaʻemaʻeʻoleʻia.
- ʻO nā hapi o kaʻohi . ʻO ka hoʻohuiʻana o kēia mau haʻakai he lovastine, kahi e ho'ēmi ai i ka nui o nā pāpaʻi nui. He 10 g wale nō ke ala o ka lā.
- Nā hua . Aia i loko o lākou ka nui o ka fiber, kahi e ho'ēmi ai i ka manaʻo o ka cholesterol maikaʻi, akā,ʻo kēlā me kēia hua, he kaʻawale kāna. Eia kekahi laʻana, i loko o nā paʻi a me nā'ōpū he mau antioxidants . I loko o ka avocado, he nui nāʻano phytosterols, no laila eʻai i kēlā lā i kēia lā noʻekolu pule no ka hapalua o ka'ahukeka, hiki iāʻoe ke ho'ēmi i ka mahele o ka cholesterol ma 15%.