Nutrition no ke kiʻekiʻe cholesterol

Uaʻike nā kānaka a pau heʻino ka cholesterol. Akāʻo ka poʻeʻuʻuku e maopopo i kahi i hele mai ai a me ka mea e hana ai me ia. ʻO ka cholesterol, heʻoiaʻiʻo,ʻaʻole ia he meaʻino, akā, no ka pono o ko mākou kino. Hiki ke kōkua ia i ka hanaʻana o ka huaʻami D a no ka hoʻolālāʻana o ka'āpana hormonal. No ke aha e makaʻu nui ai nā kānaka a pau iā ia? Hiki maikaʻi ke kūpono nā mea a pau i loko o ko mākou kino. Ke ulu ka cholesterol nui, aia kahi kahihana o nā kīʻaha koko, e pili nui ana i ka hana a ka puʻuwai a me ke kahe holoʻokoʻa. Ke hōʻikeʻia nā hōʻike i ke kiʻekiʻe o ka cholesterol koko, pono kaʻai. Hiki nō iāʻoe ke inu i nā lāʻau lapaʻau, akā,ʻo ka ponoʻole, e lilo lākou i meaʻole. Akā, pehea keʻano o kaʻai me ka cholesterol kiʻekiʻe e kōkua?

ʻO ka meaʻai kūpono e pono ke mālama mauʻia, aʻaʻole wale me ka nui o ka cholesterol. Eia kekahi,ʻo ka pono no ka ho'ēmiʻana i ke cholesterolʻaʻole i keʻano o ka hōʻoleʻiaʻana o kekahi mau huahana, akā, i ke pani houʻana iā lākou me nā mea ponoʻole, me ka emiʻole o kona mau mea. Hoʻokaʻawaleʻia nā mea e ka lepe o ka cholesterol ma muli o ka momona o ka momona. No laila, aia nā meaʻai e ho'ēmi i ka cholesterol, keʻai nei mākou, a me ka mea nāna e hoʻoulu aʻe - ua kāpaeʻia.

Hoʻokuʻu mākou:
  1. E hoʻopau koke i nā mea pala a momona.
  2. Hoʻomaʻo mākou e hoʻokaʻawale i nāʻano momona o nā meaʻai, e like me kaʻili o ka manu,ʻaʻohe mea e puhi ai i ka momona a momona, a,ʻo ia hoʻi, ka puaʻa.
  3. Pono pono ke haʻalele i kaʻailaʻona momona, kaʻaila, a me nāʻano momona o ka liʻakai, ka waiū. Eia kekahi, e hoʻokuʻuʻia ka waiū mai ka puʻu.
  4. He mea pono e wehe i ka'ōpū iʻa.
  5. Me ka hoʻolaha, ponoʻoe e makaʻala. No ka laʻana, he pono e kāpaeʻia ka berena mai ka palaoa keʻokeʻo, a me ka kukeʻana, nā meaʻala maikaʻi: nā pōpō, nā keke a me nā like.
  6. Ināʻoe e hoʻomākaukau ana i ka'ōpala, e hoʻomaopopoʻia e lawe i ka mahu mai ia mea, a no kāna hoʻomākaukauʻana e koho i kahi manu momona a me nā mea momona.
Kapeke:
  1. ʻAʻole i'ōleloʻia he kuihi a me nā kuihi, hiki iāʻoe ke koho i nāʻano momona momona, ka lawaiʻa, a me nā keiki, a me ka kuihi - kūpono a me ka gostovskuyu.
  2. Hiki i nā iʻa iʻa momona ke kūpono, akā maikaʻi ke kukeʻana, a iʻole e hana i kahi kāne.
  3. Inā hikiʻole iāʻoe ke hōʻole, e hoʻemi i kaʻaiʻana i ka pata a koho i ka waiwai a me ke kiʻekiʻe,ʻaʻole loa he margarine.
  4. Hiki keʻaiʻia nā meaʻai, akā,ʻaʻole i ka palenaʻole, kaumaha nui lākou i ka'ōpū, a ponoʻole,ʻaʻole i laʻau.
ʻAi mākou:
  1. Hiki iāʻoe keʻai i nā mea palenaʻole, e like me nā huaʻai a me nā hua.
  2. ʻO ka moa kohua i hoʻopiliʻoleʻia, akā,ʻo nā loka, e like me nāʻiʻo lean - bipi pipi a me ka mea momona. Hiki iāʻoe ke hoʻoloka, ka pīpī a me ka puaki.
  3. He mea pono no ka iʻa momona liʻiliʻi, ke kolo a me ka mākeke, no ka mea, aia nā waiwai momona waiwai e like me omega 3.
  4. Hiki iāʻoe keʻai i ka nihi momona liʻiliʻi, kaʻaila'eleʻale, ka leʻaleʻa, ka waiū iʻole i hoʻolakoʻia, a me ka huahua waiū.
  5. Hiki keʻaiʻia ka mea keʻokeʻo e like me ka mea e pono ai,ʻaʻohe meaʻino.
  6. Hiki keʻai pūʻia nā'āpala, nāʻaila o ka mea aiʻole, nāʻai a me nā lemu. Akā, mai hoʻopoina e pili ana i ka momona.
  7. ʻAʻole ia he meaʻino keʻaiʻana i kaʻai mai ka palaoa piha, ka palaoa me ka lālā, nā kīhāʻau iʻohiʻia, ka palaoaʻai, nā meaʻaiʻai.
  8. Hiki iāʻoe keʻai i ka makalekaʻeleʻele, he mea maikaʻi nō ia. ʻAʻole kahiʻino i nā lauoho i nā hua maloʻo. ʻO ka mea maikaʻi loa e hoʻopihaʻia i nā'ōlaʻa , nā pūpū, a me nā jam, akā,ʻoi aku ka maikaʻi, ka lepo me ke kō.

E like me kāu eʻike ai, uaʻano like ka meaʻai ma kahi kiʻekiʻe o ka cholesterol kiʻekiʻe. ʻOiaʻiʻo nō. Ināʻoe eʻai pono i nā manawa a pau, ma muli o nā kumu o ka meaʻai maʻamau,ʻaʻole ponoʻoe e noʻonoʻo e pili ana i kahi meaʻai e ho'ēmi ai i ka cholesterol. ʻAʻole,ʻoiaʻiʻo,ʻaʻole hiki iāʻoe ke hoʻopili i ka māmā i nā lau a me nā pōpō no ka wā pauʻole, ponoʻole ka nawaliwali iki i ko mākou ola. He mea pono wale nō nā mea a pau. ʻO keʻano,ʻo iaʻanoʻai no ke kuʻiʻana i ka cholesterol e hoʻomalu i kona koko, akāʻo nā hana mau wale nō e kōkua i ka hoʻoponoponoʻana i ka hopena.