ʻO ke kiʻekiʻe o ka cholesterol i loko o ke koko - he hōʻailona maoli o kēia au. Ma muli o ka hoʻonuiʻana o ka cholesterol, piʻi ka maʻi o ka maʻi cardiovascular,ʻo ia kekahi o nā kumu nui o ka make. ʻO nā kumu o ka cholesterol maikaʻi he mau momona piha i loaʻa i nā huahana he nui o nā holoholona. No laila ke kauka e hōʻoia e hoʻokomo i loko o ka meaʻaiʻoihana i loaʻa i nā mea momona.
He aha ka mea likeʻole ma waena o nā momona i hoʻopihaʻoleʻia a me nā momona?
E hoʻomaopopo i kaʻokoʻa ma waena o nā momona momona a hoʻopihaʻoleʻia, e kōkua i ke aʻoʻana i kā lākou mau meaʻimi. ʻO nā momona momona eʻikeʻia i kahi paʻa paʻa kalapona, hiki ke maʻalahi i ka hoʻohuiʻana i nā pūhui spherical, i nā pahu cholesterol a waihoʻia i loko o nā waihona momona. ʻO nā momona i hoʻonāʻoleʻia he kaula paʻa paʻa lua, no laila e ola mau lākou, e komo i loko o nā pēpili pūkole aʻaʻole lākou e hoʻokumu i ka mea paʻa i loko o ke koko.
Akā naʻe,ʻaʻole ia he manaʻoʻo ka momona momona, i loko o kaʻiʻo, nā hua, kelelele, kaʻaila, ka niu, a me ka wai niu, pono loa e kāpaeʻia mai kaʻai. Pono nā momona momona no ka hoʻonuiʻiaʻana o kekahi mau hua'amamā a me nā kumu kikowaena, ka hana kūpono o ke kikowaena kanaka, ka hanaʻana o nā hormones a me ke kūkuluʻana i nā pēlā pūnaewele. Eia kekahi,ʻo nā momona momona he kumu kūʻokoʻa o ka ikehu a he mea kūpono i ke kau anuanu. ʻO ka maʻamau o nā momona momona he 15-20 g.
No ka momona, hiki ke loaʻa iā ia me ka hoʻohana nuiʻana i nā mea momona, i ka nui loa - i hui pūʻia me nā'ōpona'aleʻaʻole.
ʻO wai ka meaʻai i loko o nā momona i hoʻopihaʻoleʻia?
ʻO nā momona i hoʻopihaʻoleʻia nā'āpana momona momona a me polyunsaturated. Hoʻohanaʻia nāʻanoʻelua no ka hoʻohaʻahaʻaʻana i ke kiʻekiʻe o ka cholesterol hewa i hanaʻia e ka nui o nā momona momona i kaʻai. ʻO nā hua i loaʻa i nā momona i hoʻopihaʻoleʻia nāʻanoʻelua o nā mea momona momona.
ʻO kahi kumu waiwai nui o nā momona i hoʻomaʻemaʻeʻoleʻia heʻailaʻaila. Mahalo i ka nui o nā wai momona momona,ʻo kaʻaila ka mea e kōkua ai e hoʻomaʻemaʻe i nā kīʻaha koko a hoʻohaʻahaʻa i ke koko, e pale i ka maʻi kanesa a me ka maʻi II, e hoʻoikaika i ka hana o ka lolo, kaʻili a me ka lauoho. Akā, he mea pono e hoʻomanaʻo i kēlāʻoliva, e like me nāʻaila'ē aʻe'ē aʻe, he momona maʻemaʻe wale nō,ʻo ka loli ka nui o ia mea. No laila, ponoʻoe e hoʻohana i ia mau mea ma nā'āpana liʻiliʻi -ʻaʻole iʻoi aku ka nui o ka punetuni, ma ke ala, e like paha me 120 kilokalo!
He nui nā momona i hoʻomahaʻoleʻia,ʻo ia hoʻi omega-3 (nā polyethsaturated fatty acids), aia i loko iʻa (aia nō i loko o ka iʻa iʻa, akā ma nāʻano liʻiliʻi). Ma muli o nā momona i hoʻomaʻemaʻeʻoleʻia, he mea maikaʻi loa ka iʻa iʻa no nā'ōpiopio'ōpiopio, nā mea a me nā kīʻaha, a me ka nui o ka huaora a me nā minela, ua waiwai nui kēia huahana no nā kānaka.
ʻO nā kumu waiwai o nā momona i hoʻonāukiʻia heʻaila o ka meaʻaila (linseed, kānana, soybean, pua puaʻa), ka iʻa kai (nā kuʻuna, nā mīmū, nā kalo, nā'āpana), nā nuts (walnuts, almonds, hazelnuts, cashews),
Ka hopena o nā momona i hoʻomahaʻoleʻia
ʻO nā momona momona, kahi pono e kāpaeʻia mai kaʻai a nā mea a pau, he mau momona momona. A no ka meaʻole, ua hanaʻia nā momona momona ma muli o nā momona momona. Ma muli o ke kaʻina hana hydrogenation, ua lilo nāʻaila o ka meaʻaila i mea paʻakikī,ʻo ia hoʻi. e nele i ko lākou pono a loaʻa ka waiwai o ka thrombi māmā i nā ipu koko. Hoʻopilikia ka palapili i nā kinakolism i loko o nā pūnaewele, hoʻoulu i ka hoʻohuiʻia o nā toxins, hoʻonui i ka pilikia o ka maʻi hīhē, hoʻonāwaliwali i ka'ākuʻakeʻa a me nā kumu maʻi ola'ē aʻe. Loaʻa nā mea momona ma ka mayonnaise, margarine, ketchup, kekahi mau mea hoʻolaha.