ʻO ka nui o ka cholesterol koko ka mea hōʻike i nā kānaka i kēia mau lā a ho'āʻo e hahai, no ka mea, ua uluʻo ia i ka uluʻana o ke atherosclerosis, ka maʻi o ka maʻi ischemic, a me ka hōʻeha o ka naʻau i ka wā e hiki mai ana. I ka hoʻololiʻana i kāuʻai, hiki iāʻoe ke hoʻokō i ka cholesterol, no laila, ponoʻoe e palena i nā huahana e hoʻonui i ka cholesterol.
ʻO ka momona o kaʻiʻo holoholona - ke kumu o ka cholesterol kiʻekiʻe
He mea nui e aʻo i ke kulekele:ʻo nā momona momona o nā mea holoholona e hoʻoikaika i ka hoʻonuiʻana i ka cholesterol, a kanu i nā wai momona i hoʻonāukiʻia e hoʻemi i ka lewa lipid. No laila, pono ka palena o kaʻaiʻana i nā mea momona holoholona. Ua nui loa ka waiwai o na holoholona:
- kīʻahi;
- ate;
- manaʻo.
Hiki i ka'ōmole wili ke kiʻekiʻe o ka cholesterol, no laila i hoʻokahi hebedoma e hiki iāʻoe keʻai i nā mea iʻoi aku ma mua o 4 mau'āpana. Eia hou, pono e hoʻomanaʻoʻia kekahi mau mea i kapaʻia he "momona" huna. Eia kekahi laʻana,ʻoi aku ka nui o ka cholesterol lousage ma ke kaukō liʻiliʻi ma mua o ka bipi pipi a puaʻa. Pono pono ka weheʻana i ka momonaʻike mai ka meaʻai.
Nā huahana laʻau: momona a momona
Nā huahana e hoʻonui i ka cholesterol i loko o ke koko - nā hua puaʻa momona:
- ka waiū a pau;
- nā walaʻau;
- kaʻaila kawa;
- kālua liʻiliʻi.
Hiki iāʻoe ke hoʻohana i kāna mau analogic momona. Hoʻonui pūʻia ka Cholesterol me ka hoʻohanaʻana i ka mayonnaise a me ka pata, no laila e'ōlelo nei me ka hoʻohanaʻana i nā meaʻono momona aiʻole nā meaʻaila.
ʻO nā meaʻai a me ka waiʻona
ʻO nā huaʻai a lākou ihoʻaʻole i loko o nā momona, me ka cholesterol kiʻekiʻe he mau mea pono nō ia. Akā inā eʻoki a hoʻomāmā paha iā lākou me kaʻiʻo, hāpai lākou i nā momona holoholona a lilo i kumu kumu cholesterol. No laila, pono lākou e hou aʻokiʻokiʻia paha i nā meaʻai.
ʻO nā meaʻaila non-waiū ka meaʻai i pāpāʻia i ka cholesterol kiʻekiʻe, no ka mea, aia nā loko a me nā niu i ka momona. Lawe pū ka waiʻona i
ʻO ka iʻa iʻa me ka cholesterol kiʻekiʻe
ʻO nā hua e hoʻonui i ka "maikaʻi" cholesterol he mau iʻa ia, aʻo ka mea e'ōleloʻia e kuke i ka manawa pinepine i ka hebedoma. Loaʻa lākou i nā mea momona momona polyunsaturated. Eia naʻe, pono e koho kekahi i kēia. Eia kekahi laʻana,ʻaʻole i loko o ka momona ka momona a me ka'ōpala, akā,ʻo ia ka kumu o cholesterol,ʻo ia ka pili i ke ake a me ka caviar iʻa. ʻO kēia mau mea a pau eʻai i nā meaʻai no ka cholesterol kiʻekiʻe, a hiki ke hoʻopauʻia i nā manawa wale nō a ma nā mea liʻiliʻi.