Loaʻa ka kiʻekiʻe o ka cholesterol kiʻekiʻe i ka nui o kou maʻi maʻi maʻi, e like me ka maʻi o ka naʻau a me ka puʻuwai puʻuwai. Hoʻomaopopo i nā loli ola e like me ka hoʻonuiʻana i ka hana kino a me ka liloʻana o ke kaumaha e hiki ke kōkua i ka emiʻana i kāu cholesterol.
I kaʻaiʻana i kaʻai, e hoʻomaka i kaʻaiʻana i nā kīʻaha a pau, nā hua hou, a me nā huaʻai, nā nati, nāʻanoʻano, a me nā lemu. Eʻai pinepine i kaʻiʻo o ka meaʻai a hoʻonele i nā suʻi a me kaʻai maʻamau.
He hoʻomaka nui kēia. Hiki nō paha iāʻoe ke hoʻonui i ka hikiʻana i ka cholesterol-e hoʻonui i kāuʻai. Nāʻike noiʻi noiʻi eʻike ana kekahi mauʻai i nā pūʻona maoli e hiki ke hoʻemi i ka cholesterol, ma muli o ka hoʻohaʻahaʻaʻana i ka LDL (nā 'ʻino' cholesterol) i kou koko.
E nānā i nā meaʻai heʻumi e hiki ke kōkua i ka emi i kāu cholesterol. Eʻoluʻolu e hoʻomanaʻo e hoʻomanaʻoʻaʻole kēia mau mea no nā lāʻau lapaʻau cholesterol, a keʻoluʻolu e kamaʻilio i kāu mea mālama ola ma mua o ka hanaʻana i nā meaʻai.
1 -ʻAhi
ʻO kaʻaiʻana i kaʻaiʻai i nā kīʻahaʻokoʻa e pili ana i ka loaʻaʻana o nāʻano cholesterol hauʻoli. ʻO kaʻaila ka loko o ka filoli i kapaʻia he beta-glucan. Inā loaʻa iāʻoe nā kiʻekiʻe cholesterol kiʻekiʻe i kēia manawa, hiki i nā'ati ke emi i ka cholesterol ma kahi o 20 pakeneka. ʻO kaʻaila a me ka oatmeal kekahi kumu maikaʻi loa o nā minerala a me ka protein.
2 - Walnuts
Loaʻa ka Walnuts i nā'āpana momona momona a me omega-3. ʻO kaʻaiʻana i kēia mau huapalapala hiki ke hoʻemi i ke kiʻekiʻe o ka cholesterol ma kahi o 15 pakeneka, a hiki paha ke hoʻoikaika i ka hana o ka blood a hoʻemi i ka hoʻonaeho. ʻO ka walnuts kekahi kumu maikaʻiʻo ia no ka huaora E, nā minelala, a me nā hua hua B-paʻakū.
3 - Nū'āpana
ʻO nā pī piʻona , e like me ka piʻa momona, ka bean navy, a me nā pīniʻeleʻele, he kiʻekiʻe loa i loko o ka fiber a me nā māla ulu. Ke hōʻike nei kekahi mau noiʻi i ka hoʻonuiʻana i ka pānaʻi i ka meaʻai e hoʻemi i ke kiʻekiʻe o ka cholesterol, no ka mea,ʻaʻole i hoʻonuiʻia ka heluʻana o ka kalola. ʻOi aku ka nui o nā bean i nā huaʻona B me nā mea'enela.
4 -'Ola'Olī
ʻO kaʻaila o Olive paha ka punawai iʻike nuiʻia o ka wai momona momona a hiki ke ho'ēmi i ka cholesterol a me ka mumū. Pono e hoʻokomoʻia kaʻaila maʻemaʻe i loko o ka meaʻai maikaʻi i ka naʻau ma kahi o nā momona momona. E hoʻohana ia mea no ka kukeʻana a iʻole e hana i nā lole no nā salama a me nā maʻi.
5 -'Amoni
'Aiʻi nā'alemona i nā momona momona, nā momona polyunsaturated, nā minelala, nā hua Vitamine-B, a me nā hua malo E. E hōʻike ana i ka hoʻohana pinepineʻana o nā'alemona i ka hoʻemiʻia o ka cholesterol kiʻekiʻe ma kahi o 20 pakeneka. ʻAi nā'āmona i meaʻai nui a iʻole kahi olakino maikaʻi no ka saladi a me ka'āpanaʻaoʻao.
6 - Soy a me Soy Foods
ʻO ka pilikino i loko o ka soy eʻikeʻia he hopena maikaʻi ma ka cholesterol kiʻekiʻe. ʻO kaʻaiʻana iʻelua mau kaʻina o ka tofu, ka soya waiū, a me nā mea soybe e hoʻemi i ke kiʻekiʻe o ka cholesterol ma kahi o kaʻelima hapa. He kumu maikaʻiʻo Soy o nā omega-3'eleko momona, nā huama, a me nā kolako.
7 -'Ōlāʻula
ʻO ka waiʻawaʻawa maikaʻi loa iʻikeʻiaʻo ka waiʻaina kakahiaka a me ke kumu o ka meaʻai C, akā uaʻoi aku ka nui i loko o ka pāhare potassium, magnesium, vitamin A, a me B-huapona. Uaʻike kekahi o nā noiʻi noiʻi i ka inuʻana i ka waiʻalani i kēlā lā i kēia lā, i hoʻohaʻahaʻa i nā kūlana cholesterol a'ōleloʻia e kōkua paha i ka waiʻalani no ka poʻe i loaʻaʻole ke cholesterol kiʻekiʻe. Akā, e noʻonoʻo iki, e like me ke waiʻoniʻoni kiʻekiʻe i nā calories .
8 - Pākena
ʻO ka'aeʻaba he kumu maikaʻi loa o nā mea momona momona a me nā mea kanu lāʻau e hiki ke kōkua i ka ho'ēmiʻana i ka cholesterol. ʻImiʻia nā noiʻi e hiki i ka hoʻonuiʻana i ka avocado i ka meaʻai maikaʻi i ka naʻau-e hiki ke hoʻonui i ka maikaʻi o ka cholesterol. Hoʻopihaʻia ka'aehuʻa i loko o nā protein, fiber, B-complex vitamins, huaʻami K, a me kekahi mau minera.
9 - Salmon a iʻoleʻo Tuna
ʻO ka iʻa iʻa nui e like me ka waimona a me ka tuna e kiʻekiʻe i ka omega-3ʻonika momona a hiki ke kōkua i ka ho'ēmiʻana i nā kūlana o ka cholesterol, ma ka manawa keʻaiʻoe i nā iʻa ma mua o nā momona momona mai nā meaʻulaʻula. ʻO ka lauoho, ka pele, a me ka sardines kekahi kiʻekiʻe i omega-3. ʻOi hoʻi ka iʻa i loko o ka protein a me nā mineral.
10 - Lentils
He kiʻekiʻe nā lentils i ka fiber, aʻo ka noiʻi e hōʻike ana i ka hoʻonuiʻiaʻana o nā lentils i ka meaʻai hiki ke hoʻemi i nā kūlana cholesterol me ka lōʻihiʻole o ka hoʻonuiʻia o ka helu kalori. Hoʻolakoʻia hoʻi nā Lentils i nā huaʻona B me nā mea'enela. Hāʻawi lākou i kahiʻoluʻoluʻoluʻolu i ka puʻu. Hoʻolahalaha,ʻaʻole e like me nā pāpū maloʻo,ʻaʻole pono e hoʻonāʻia nā lelo ma mua o ka kukeʻana.
ʻO kahi hua'ōlelo mai
Ua hōʻikeʻia kēia mau mea i lalo i ke kūlana o ka cholesterol, akā he mea nui eʻai i ka meaʻai olakino, e ola kino, a kamaʻilio i kāu kauka e pili ana i nā ala a pau e mālama i ka cholesterol kiʻekiʻe.
> Kālā:
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> Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM. "Ka hopena o kahiʻai momona kūpono a me ka loaʻaʻole o nā hua'ōlelo ma ka lipoprotein particle number, ka nui a me nā subclasses i ka nui a me nā mākua nui: he ho'āʻoʻana, a hoʻomaluʻia." LIKE LIKE LIKE 2015 Ianuali 7; 4 (1).