He mea koʻikoʻi ka hoʻohaʻahaʻa ʻana i ka cholesterol ma muli o ka pōʻino o ke kino. Loaʻa ka Cholesterol i loko o ke ake a he nui nā hana koʻikoʻi. Eia kekahi laʻana, kōkua ia e mālama i nā paia o nā pūnaewele i maʻalahi. Pono e hana i kekahi mau hormones. Akā, e like me nā mea i loko o ke kino, ʻo ka nui o ka cholesterol e hana i nā pilikia.
E like me ka momona, ʻaʻole hiki ke hoʻoheheʻe ʻia ka cholesterol i ka wai. No ka lawe ʻana i ke kino holoʻokoʻa, pili ka cholesterol i loko o ke koko i nā molekala i kapa ʻia he lipoproteins e lawe ana i ka momona a me ka momona.
Loaʻa nā hopena like ʻole o nā lipoproteins i ke olakino. No ka laʻana, ʻo nā kiʻekiʻe kiʻekiʻe o ka lipoprotein haʻahaʻa haʻahaʻa (LDL) ke kumu o ka hoʻokumu ʻana o ka cholesterol e hiki ke alakaʻi i ke atherosclerosis, ka hahau ʻana, ka puʻuwai puʻuwai a me ka hōʻino ʻole o ka puʻupaʻa.
ʻO ka hoʻohālikelike, ʻo ka lipoprotein kiʻekiʻe kiʻekiʻe (HDL) e kōkua i ka wehe ʻana i ka cholesterol mai nā paia o ka moku. Mālama kēia i ka pale ʻana i nā maʻi.
He aha kāu e hana ai e hoʻohaʻahaʻa i ka cholesterol
ʻO ka pilina ma waena o ka meaʻai a me ka cholesterol koko
Hoʻopuka ke ake i ka cholesterol e like me ka mea e pono ai ke kino. Hoʻopili ia i ka momona a me ka cholesterol i loko o nā lipoproteins haʻahaʻa haʻahaʻa loa (VLDL).
I ka hoʻouna ʻana o VLDL i ka momona i nā cell a puni ke kino, ua hoʻololi ʻia i ka LDL denser, a i ʻole lipoprotein haʻahaʻa haʻahaʻa, nāna e lawe i ka cholesterol ke pono.
Hoʻopau ke ake i ka lipoprotein kiʻekiʻe (HDL), ka mea e hoʻihoʻi i ka cholesterol i hoʻohana ʻole ʻia i ke ake. Kapa ʻia kēia kaʻina hana hoʻohuli cholesterol. Hāʻawi ia i ka pale mai ka atherosclerosis a me nā maʻi ʻē aʻe.
ʻO kekahi mau lipoproteins, ʻo ia hoʻi ʻo LDL a me VLDL, e hoʻopōʻino ʻia e nā radical manuahi ma kahi kaʻina i kapa ʻia ʻo oxidation. ʻOi aku ka pōʻino o ka LDL a me ka VLDL i hoʻoheheʻe ʻia i ke olakino puʻuwai.
He liʻiliʻi wale nō ka hopena o ka cholesterol mai ka meaʻai i ka nui o ka cholesterol i loko o ke kino. No ka mea, hoʻololi ke ake i ka nui o ka cholesterol ma muli o ka nui o kāu ʻai. Ke komo nui ko kakou kino i ka cholesterol mai ka ai, emi mai ka loaa i ke ake.
ʻOiai he liʻiliʻi ka hopena o ka cholesterol meaʻai i nā pae cholesterol, hiki i nā meaʻai meaʻai ʻē aʻe e like me genetics, ulaula, a me ke ʻano noho maʻamau ke hōʻeha i ke ʻano.
Pēlā nō, kōkua kekahi mau koho ola e hoʻonui i ka HDL pono a hoʻohaʻahaʻa i ka LDL pōʻino.
He aha ke kumu o ka cholesterol kiʻekiʻe?
ʻO kēia nā kumu maʻamau e pili ana i ka pae cholesterol;
ʻO nā meaʻai momona i nā momona momona a trans: ʻO ka ʻai mau ʻana i kēia mau meaʻai hiki ke hoʻonui i ka pae LDL cholesterol.
Ke kaumaha nui: ʻO ke kaumaha ke kumu e hoʻohaʻahaʻa ai i ka cholesterol maikaʻi a hoʻonui i ka cholesterol maikaʻi ʻole.
ʻAʻole hana: ʻO ka hoʻomaʻamaʻa ʻole ʻana a me ka noho ʻana e hiki ke hoʻonui i nā pae LDL.
Makahiki: Hoʻomaka maʻamau ka piʻi ʻana o nā pae Cholesterol (LDL) ma hope o 20 mau makahiki.
Genetic: ʻO ka poʻe me ka mōʻaukala ʻohana me ka cholesterol kiʻekiʻe e pili ana i kēia maʻi.
Nā ʻano hana hoʻohaʻahaʻa i ka cholesterol
E ʻai i nā momona monounsaturated
ʻAʻole like me nā momona momona, aia ma ka liʻiliʻi hoʻokahi paʻa kemika pālua e hoʻololi i ke ʻano o ka hoʻohana ʻia ʻana o nā momona unsaturated i ke kino. Hoʻokahi wale nō paʻa paʻa paʻa ʻelua i nā momona monounsaturated.
ʻO ka ʻai ʻana i nā momona monounsaturated e hōʻemi ana i ka LDL maikaʻi ʻoiai e mālama ana i nā pae o HDL olakino.
Hiki i kēia mau momona ke hōʻemi i ka hoʻoheheʻe ʻana o nā lipoproteins, ka mea e kōkua i ka atherosclerosis.
Ma keʻano laulā, maikaʻi nā momona monounsaturated no ka mea e hoʻohaʻahaʻa lākou i ka kolamu LDL maikaʻi ʻole, hoʻonui i ka cholesterol HDL maikaʻi a hoʻemi i ka oxidation ʻino.
ʻOliva a me ʻaila ʻolivaʻO nā nati e like me ka avocado, ka ʻaila canola, nā ʻalemona, nā walnuts, nā hazelnuts, a me nā cashews nā kumu maikaʻi o nā momona monounsaturated.
E hoʻohana i nā momona polyunsaturated, ʻoi aku ka Omega 3
ʻO nā momona polyunsaturated ka nui o nā paʻa pālua e ʻokoʻa ai ke ʻano o ke kino ma mua o nā momona momona.
Hōʻike nā haʻawina e hōʻemi ana nā momona polyunsaturated i ka "kino" LDL cholesterol a me ka pilikia o ka maʻi puʻuwai.
ʻO nā momona polyunsaturated hoʻi e hoʻemi i ka hopena o ka metabolic syndrome a me ka maʻi diabetes type 2.
ʻO ka Omega 3 fatty acids He ʻano momona polyunsaturated ʻo ia ka puʻuwai olakino. Loaʻa ia i ka iʻa a me ka ʻaila iʻa.
Loaʻa nā momona Omega 3 i nā iʻa momona e like me ka salmon, mackerel, herring, tuna, a me ka iʻa, me ka ʻōpae. ʻO nā kumu ʻē aʻe o ka omega 3 he mau hua a me nā nati.
E ʻai i ka fiber hiki ke hoʻoheheʻe ʻia
ʻO ka fiber soluble kahi ʻano fiber i hiki ke hoʻopaʻa ʻia e nā hua bacteria maikaʻi e noho ana i loko o ka ʻōpū.probiotic ʻO kēia mau bacteria maikaʻi, i ʻike ʻia ʻo LDL a me VLDL, he mea kūpono ia i ka hoʻohaʻahaʻa ʻana i nā ʻano lipoprotein ʻino ʻelua, ʻo ia hoʻi ka cholesterol.
Hoʻemi ka fiber soluble i ka pilikia o nā maʻi. ʻO nā kumu maikaʻi loa o ka fiber hiki ke hoʻoheheʻe ʻia, ʻo ia ka pīni, ka pī, nā lentila, nā hua, nā oats a me nā kīʻaha piha.
E hoʻohana i nā mea kanu a me nā mea ʻala i ka kuke ʻana
Ua hōʻike ʻia nā haʻawina ʻoi aku ka maikaʻi o ka ʻai mau ʻana i ke kālika, turmeric a me ka ginger i ka hoʻohaʻahaʻa ʻana i ka cholesterol.
Aia nā mea kanu lāʻau i nā antioxidants e pale ai i ka hoʻohemo ʻana o ka LDL cholesterol. Hoʻemi ia i ka hoʻokumu ʻana o ka plaque i loko o ke aʻa.
ʻO nā mea kanu a me nā mea ʻala e like me koume, sage, mint, cloves, allspice, kinamona, marjoram, dill, a me ka coriander e hāʻawi nui i nā antioxidants. Hāʻawi nui ia i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole.
E pale i nā momona trans artificial
Loaʻa maoli nā momona trans i ka ʻiʻo ʻulaʻula a me nā huahana waiu. Loaʻa nā meaʻai i hana ʻia i nā momona trans artificial.
Nā momona trans artificialHana ʻia ia e ka hydrogenating a i ʻole ka hoʻohui ʻana i ka hydrogen i nā momona unsaturated, e like me nā aila mea kanu, e hoʻololi i ko lākou ʻano a paʻa i ka mahana wela.
Hōʻike nā haʻawina i ka ʻai ʻana i nā momona trans artificial e hoʻonui i ka cholesterol maikaʻi ʻole a hoʻohaʻahaʻa i ka cholesterol maikaʻi. Hoʻonui kēia i ka pilikia o ka maʻi puʻuwai.
E nānā i nā huaʻōlelo "partially hydrogenated" ma ka papa inoa mea hoʻohui. Hōʻike kēia huaʻōlelo he mau momona trans ka meaʻai a pono e pale ʻia.
ʻAʻole wale nā momona momona a trans e hoʻonui i ka cholesterol. ʻO ka ʻai ʻana i ke kō i hiki ke hana like.
E ʻai i nā meaʻai me ke kō ʻole ke hiki. Mai ʻai i nā meaʻai i loaʻa i nā mea ʻono kūlohelohe e like me ka high fructose corn syrup.
E ʻai i ke ʻano Mediterranean
ʻAi Mediterranean He waiwai ia i ka aila ʻoliva, nā huaʻai, nā mea kanu, nā nati, nā kīʻaha piha a me nā iʻa. He haʻahaʻa ka ʻiʻo ʻulaʻula a me ka hapa nui o nā huahana waiū.
ʻO ka waiʻona, ka mea maʻamau i ke ʻano o ka waina ʻulaʻula, hoʻopau ʻia me ka ʻai.
He meaʻai maikaʻi loa kēia ʻano meaʻai no ke olakino puʻuwai, no ka mea, loaʻa nā meaʻai e hoʻohaʻahaʻa i ka cholesterol.
Ua hōʻike ʻia nā haʻawina ʻo ka hahai ʻana i ka meaʻai Mediterranean-style no ka liʻiliʻi ʻekolu mahina e hoʻohaʻahaʻa i ka LDL cholesterol ma ka awelika o 8,9 mg no ka deciliter (dL).
Hoʻemi pū ia i ka pilikia o ka maʻi puʻuwai a hiki i 52% a me ka pilikia o ka make ma 47% ke lawelawe ʻia no nā makahiki ʻehā.
no ke kī ʻōmaʻomaʻo
kī ʻōmaʻomaʻoLoaʻa ia ma ka hoʻomehana ʻana a me ka hoʻomaloʻo ʻana i nā lau o ka mea kanu Camellia sinensis.
Hōʻike nā haʻawina holoholona e kōkua ana ke kī ʻōmaʻomaʻo e hoʻohaʻahaʻa i ka cholesterol ma o ka hoʻemi ʻana i ka hana ʻana o ka LDL a me ka hoʻonui ʻana i ka lawe ʻia ʻana mai ke kahe koko.
He waiwai hoʻi ke kī ʻōmaʻomaʻo i nā antioxidants.
Kāohi ia i ka LDL cholesterol mai ka oxidized a me ka hana ʻana i nā plaques i loko o nā aʻa.
hooikaika kino
Pono ka hoʻoikaika kino no ke olakino o ka naʻau. Kōkua ia i ka hakakā ʻana i ka momona. He mea maikaʻi hoʻi ia i ka hoʻohaʻahaʻa ʻana i ka LDL cholesterol maikaʻi ʻole a hoʻonui i ka HDL pono.
Hele wāwae ʻOiai ka hoʻoikaika haʻahaʻa haʻahaʻa, e like me ka hoʻoikaika kino kiʻekiʻe, hoʻonui i ka HDL, e hoʻolōʻihi i ka hoʻoikaika a hoʻonui i ka pono.
poho kaumaha
Hoʻopilikia ka meaʻai i ke ʻano o ke kino e komo ai a hana i ka cholesterol.
Ma ke ʻano holoʻokoʻa, ʻelua pōmaikaʻi o ka pohō kaumaha ma ka cholesterol ma o ka hoʻonui ʻana i ka HDL pono a me ka hōʻemi ʻana i ka LDL pōʻino.
Mai puhi
Hoʻonui ka paka i ka maʻi puʻuwai. ʻO kekahi o lākou e hoʻololi i ke ʻano o ka hana ʻana o ke kino i ka cholesterol.
ʻAʻole hiki i nā cell immune i ka poʻe puhi paka ke hoʻihoʻi i ka cholesterol i loko o ke koko e lawe iā ia ma nā paia o ka moku. Pili kēia pōʻino i ka paka paka ma mua o ka nicotine.
Hāʻawi kēia mau cell immune dysfunctional i ke aʻa i hoʻopaʻa ʻia i nā mea puhi.
ʻO ka haʻalele ʻana i ka puhi paka ke hoʻohuli i kēia mau hopena ʻino.
hoʻohana i nā mea hoʻohui
Aia nā hōʻike ikaika e hiki ke hoʻohaʻahaʻa i ka cholesterol a me ka hoʻomaikaʻi ʻana i ke olakino o ka naʻau.
ʻO kekahi mea hoʻohui,coenzyme Q10ʻOiai ʻaʻole ʻike ʻia kāna mau pōmaikaʻi lōʻihi, hōʻike ia i ka ʻōlelo hoʻohiki i ka hoʻohaʻahaʻa ʻana i ka cholesterol.
ʻO nā lāʻau lapaʻau e hoʻohaʻahaʻa i ka cholesterol
Hiki iā ʻoe ke hoʻohana i nā ʻano lāʻau lapaʻau e hoʻohaʻahaʻa i ka cholesterol.
ʻaila nui lemon
E hoʻohui i ʻelua kulu o ka ʻaila nui lemon i kahi aniani wai a hui maikaʻi. no keia.
Pono ʻoe e inu i kēia wai ʻelua i ka lā.
Hoʻohana ʻia ka aila nui Lemon no kāna mau hopena analgesic a me nā hopena anti-inflammatory. Kōkua ia i ka hoʻohaʻahaʻa ʻana i ka cholesterol a hoʻomāhuahua i nā kīʻaha koko no ke kahe ʻole o ke koko.
huaora
ʻIke ʻia nā huaora B3, E a me C e hoʻohaʻahaʻa i ka pae cholesterol serum. Ua ʻike ʻia ka hoʻohui ʻana i ka Vitamin C e hoʻohaʻahaʻa i nā pae LDL.
ʻO nā huaora B3 a me E kōkua i ke kaua ʻana i nā hōʻailona cholesterol kiʻekiʻe e like me ke atherosclerosis ma o ka hoʻemi ʻana i ke kūkulu ʻana o ka cholesterol i loko o ke aʻa.
ʻO nā meaʻai nui i kēia mau huaora, ʻo ia nā hua citrus, nā lau lau, ka moa, nā halo, ka tuna, nā ʻalemona, a me nā ʻuala.
Lapa ʻaila
Hiki iā ʻoe ke hoʻohana i ka ʻaila niu i nā meaʻai a me nā salakeke.
Hiki iā ʻoe ke pani i kāu ʻaila ʻaila me ka ʻaila niu.
Lapa ʻailaUa ʻike ʻia e hoʻonui i nā pae cholesterol maikaʻi i ke koko. Kōkua kēia i ka hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole. Mālama pū ia i ke kaumaha a pale i ka maʻi puʻuwai.
kālika
E hoʻohui i ke kālika ʻokiʻoki i nā kīʻaha.
Hiki nō hoʻi iā ʻoe ke nau i ke kālika ʻili.
Pono ʻoe e ʻai i ke kāleka i kēlā me kēia lā.
kālikaLoaʻa i kahi hui i kapa ʻia ʻo allicin, ka mea i hoʻokuʻu wale ʻia ke ʻoki ʻia. ʻIke ʻia kēia pūhui e hoʻohaʻahaʻa maoli i ka cholesterol.
kī ʻōmaʻomaʻo
E hoʻohui i kahi teaspoon o ke kī ʻōmaʻomaʻo i kahi kīʻaha wai a lawe mai i kahi maʻi.
Ma hope o ka paila no 5 mau minuke, kānana.
A maalili iki ke kī, e hoʻohui i ka meli. No ka wā wela.
Pono ʻoe e inu i kēia ʻekolu manawa i ka lā.
kī ʻōmaʻomaʻoʻO kona mana antioxidant ikaika ma muli o ka loaʻa ʻana o ka epigallocatechin gallate (EGCG), e kōkua i ka hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole.
Yogurt
E ʻai i ke kīʻaha o ka yogurt probiotic i ka lā. Loaʻa i ka yogurt probiotic nā hua bacteria maikaʻi e hoʻonui ai i ke olakino o ka ʻōpū a pāʻani i kahi hana koʻikoʻi i ka hoʻohaʻahaʻa maoli ʻana i ka cholesterol.
hua chia
Pono ʻoe e ʻai i nā hua chia i kēlā me kēia lā e hoʻohaʻahaʻa i ka cholesterol.hua chiaHe kumu waiwai ia o ka omega 3 fatty acids e kōkua i ka hoʻohaʻahaʻa i ka pae cholesterol a me ka pilikia o ka maʻi cardiovascular.
wai ʻalaʻala
E inu i ke aniani o ka wai hua waina hou 1 a 2 manawa i ka lā, ʻoi aku ka maikaʻi ma hope o kēlā me kēia ʻai.
grapefruitloaʻa nā meaʻai like ʻole. Hāʻawi ia i ke kino me nā minerale e like me ka vitamina C, fiber, magnesium a me ka potassium. ʻO ka mana antioxidant ikaika o ka grapefruit, me kāna ʻano meaʻai maikaʻi loa, maikaʻi loa ia no ka hoʻohaʻahaʻa ʻana i ka cholesterol.
wai 'alani
E inu i ke aniani o ka wai alani hou 2 a 3 manawa i ka lā.
Wahi a kahi noiʻi i paʻi ʻia, maʻamau a lōʻihiwai puna Ua ʻike ʻia ka ʻai ʻana e hoʻemi i nā pae cholesterol a me ka pilikia o ka hoʻomohala ʻana i ka maʻi cardiovascular.
wai pomegerane
He aniani o ka mea hou i hoomakaukauiawai pomegeraneE inu i kēia 1 a 2 manawa i ka lā.
Loaʻa i ka pomegranate nā pae kiʻekiʻe o nā antioxidants i hoʻohālikelike ʻia me ke kī ʻōmaʻomaʻo a me ka waina ʻulaʻula. Kōkua kēia mau antioxidants e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole, ka mea e pale ai i ka maʻi cardiovascular.
Wai lemi
E hoʻohui i ka wai o ka hapalua lemon i kahi aniani o ka wai mahana.
E hui maikaʻi a hoʻohui i kahi meli me ia.
no ka wai.
E inu i hoʻokahi kīʻaha wai lemon i hoʻokahi manawa i ka lā, ʻoi aku ka maikaʻi i kēlā me kēia kakahiaka ma ka ʻōpū ʻole.
Wai lemi He kumu waiwai ia o ka huaora C a me nā antioxidants. He lāʻau maikaʻi kēia no ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole a me ka hoʻoikaika ʻana i ke kaumaha.
ʻO ka cider Apple cider
E hoʻohui i hoʻokahi punetune o ka ʻāpala cider winika i ke aniani wai mahana a hui maikaʻi.
E hoʻohui i kahi meli i kēia hui ʻana a ʻai.
E inu i kēia hopena i hoʻokahi lā a i ʻole kēlā me kēia lā no nā hopena maikaʻi loa.
ʻO ka cider Apple cider Loaʻa i ka acetic acid a me ka pectin. Kōkua ka Acetic acid e lilo i ke kaumaha o ke kino i makemake ʻole ʻia e pili ana i ka cholesterol kiʻekiʻe, ʻoiai ʻo ka cholesterol maikaʻi ʻole (LDL) pili iā ia iho i ka pectin (fiber) o ka apple cider vinegar a hoʻopau ʻia mai ke kino.
Nā hua flax
E hoʻohui i kahi punetune o ka pauka flaxseed i kahi aniani o ka wai mahana a i ʻole ka waiū a hui maikaʻi.
Hiki iā ʻoe ke hoʻohui i kahi meli i ka hui e hoʻonui i kona ʻono. I kēia manawa.
Pono ʻoe e hana i hoʻokahi manawa i ka lā.
Nā hua flaxLoaʻa i kahi lignan i kapa ʻia ʻo secoisolariciresinol diglucoside (SDG), e kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol a hoʻemi i ka hopena o ka ulu ʻana i nā maʻi ate.
wai kaila
E hoʻohui i ʻelua mau ʻōpala seleri me ka hapalua kīʻaha wai.
E kānana a hoʻohui i kahi meli i ka wai celery kānana.
E ʻai i hoʻokahi kīʻaha o kēia wai a hoʻokomo i nā koena i loko o ka friji.
Pono ʻoe e inu i ke aniani o ka wai celery 1-2 mau manawa i ka lā.
Seleri He kumu waiwai ia o nā antioxidants a ʻo kāna ʻai maʻamau e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole.
Nā meaʻai e hoʻohaʻahaʻa i ka cholesterol
ʻO ka maʻi make loa i kēia mau lā, ʻo ia ka maʻi puʻuwai. ʻO ka nui o nā make pili i ka maʻi ma ka honua i ʻike ʻia mai nā maʻi puʻuwai. Hoʻomaka ka cholesterol kiʻekiʻe i ka maʻi puʻuwai. Hoʻonui pū ka triglycerides kiʻekiʻe i ka pilikia. ʻO ke kaulike ʻana i nā pae cholesterol e hōʻemi i ka pilikia o ka maʻi puʻuwai. Nā meaʻai e hoʻohaʻahaʻa i ka cholesterolke lilo nei i mea nui.
He waiwai i ka fiber. Loaʻa iā ia ka nui o ka protein a me nā minela.
ʻO ka hoʻololi ʻana i nā legumes me ka ʻiʻo i hoʻoponopono ʻia a me kekahi mau kīʻaha i hoʻomaʻemaʻe ʻia e hōʻemi i ka pilikia o ka maʻi puʻuwai.
avocado
avocado He meaʻai nui loa ia. He hua nui ia i nā huaora a me nā minela.
ʻO ia kekahi o nā meaʻai e hoʻohaʻahaʻa i ka cholesterol no ka mea he kumu waiwai ia o ka momona monounsaturated a me ka fiber.
Nati
Nati He mea momona loa ia. Loaʻa i kahi pākēneka kiʻekiʻe o ka momona monounsaturated.
Loaʻa i nā nati nā omega 3 fatty acids, he mea nui ia no ke olakino o ka naʻau.
Loaʻa i nā nati nā phytosterols.
ʻO kēia mea kanu mea kanu, he ʻano like me ka cholesterol, kōkua i ka hoʻohaʻahaʻa i ka cholesterol ma ka pale ʻana i ka absorption i loko o ka ʻōpū.
Loaʻa nā hua i ka magnesium, potassium a me ka calcium. Hoʻemi kēia mau minerala i ka pilikia o ka maʻi puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ke koko.
iʻa ʻaila
Salemona,ʻakaʻakaiʻO ka iʻa ʻaila e like me ka trout he waiwai nui i ka omega 3 fatty acids.
ʻO ka Omega 3 fatty acids e hoʻomaikaʻi i ke olakino o ka naʻau, hoʻonui i ka cholesterol maikaʻi a hoʻemi i ka hopena o ka hahau.
kiliala
Ua hōʻike ʻia nā noiʻi nui e hōʻemi ana nā kīʻaha piha i ka pilikia o ka maʻi puʻuwai.
ʻOi aku ka nui o nā pūhui mea kanu ma mua o nā mea i hoʻomaʻemaʻe ʻia. ʻOi aku ka waiwai o nā huaora a me nā minela.
ʻOiai maikaʻi nā meaʻai palaoa holoʻokoʻa no ke olakino o ka naʻau, ʻelua ʻē aʻe i kū i waho o nā meaʻai hoʻohaʻahaʻa cholesterol.
Oat: ʻO nā ʻoats, aia i loko o ka beta-glucan, kahi ʻano o ka fiber soluble, hiki ke hoʻohaʻahaʻa i ka cholesterol.
Harpa: ʻO ka bale, ka mea waiwai i ka beta-glucan, kōkua i ka hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole.
Nā huaʻai
ʻO ka ʻai ʻana i nā huaʻai he meaʻai maikaʻi loa ia no ke olakino naʻau. No ka mea he waiwai ia i ka fiber, kūpono ia no ka hoʻohaʻahaʻa ʻana i ka cholesterol.
Pono e ʻai i nā hua e pale ai i ka hoʻokumu ʻana o ka cholesterol i loko o ke ake.
Koleka ʻeleʻele a me ka koko
Koleka ʻeleʻeleʻO ka mea nui ka koko. Aia ka noiʻi ʻana ʻo ka koko a me ke kokoleka ʻeleʻele nā meaʻai e hoʻohaʻahaʻa i ka cholesterol.
ʻO ke kumu wale nō ka hopena maikaʻi ʻole o ka chocolate i ke olakino o ka naʻau, ʻo ke kō i loko. No kēia kumu, ʻo kou makemake kokoleka ʻeleʻele me ka 75-80% koko.
kālika
kālika Loaʻa iā ia nā pūhui mea kanu ikaika e like me ka mea hana nui allicin.
He nui nā haʻawina e hōʻike ana e hoʻohaʻahaʻa ke kāleka i ke koko i ka poʻe me ke koko kiʻekiʻe.
ʻOiai ʻaʻole maikaʻi e like me ke kahe koko, kōkua pū ia e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole.
ka lau
He haʻahaʻa nā huaʻai i nā calorie a waiwai i ka fiber a me nā antioxidants.
ʻO Pectin, ka mea i loaʻa i loko o nā ʻāpala a me nā ʻalani a hoʻohaʻahaʻa i ka cholesterol kiʻekiʻe, aia pū kekahi me kekahi mau mea kanu. ʻO ka ʻokra, eggplant, kāloti, ʻuala nā huaʻai momona i ka pectin.
Hāʻawi pū nā huaʻai i nā pūhui mea kanu olakino. He nui nā pono olakino o kēia mau pūhui, ʻoi aku ka nui o ka maʻi puʻuwai.
kī
kī; Loaʻa iā ia nā mea kanu pono e mālama i ke olakino naʻau.
Aia nā ʻano kī like ʻole e like me ke kī ʻeleʻele, ʻōmaʻomaʻo a me ke kī keʻokeʻo, he ʻokoʻa nā pono olakino o kēlā me kēia. ʻO kēia mau mea ʻelua i loko o ke kī e hāʻawi i kēia mau pōmaikaʻi:
Catechin: ʻO Catechin kahi mea e kōkua ai i ka pale ʻana i ka puʻuwai ma nā ʻano he nui. Hoʻoulu ia i ka nitrite oxide, he mea nui ia no ke kahe koko olakino. Hoʻopaʻa ʻia hoʻi ia i nā clots koko ma ke kāohi ʻana i ka synthesis cholesterol a me ka absorption.
quercetin: ʻOiai e hoʻomaikaʻi ana i ke olakino vascular, pale ia i ka mumū.
nā lau ʻōmaʻomaʻo
Maikaʻi nā mea kanu a pau no ka puʻuwai, akānā lau ʻōmaʻomaʻoʻOi aku ka maikaʻi o ka naʻau.
Loaʻa i nā lau lau e like me kale a me ka spinach kekahi mea i kapa ʻia he lutein. Hoʻemi kēia i ka pilikia o ka maʻi puʻuwai.
ʻO nā lau ʻōmaʻomaʻo; Hoʻemi ʻo ia i ka huna ʻana o ka bile acid e hoʻonui i ka cholesterol.
No kēia kumu, ʻike ʻia he meaʻai e hoʻohaʻahaʻa i ka cholesterol.
ʻaila ʻoliva puʻupaʻa
he mea nui o ka meaʻai Mediterraneanʻaila ʻoliva puʻupaʻaʻO ia kekahi o nā aila koʻikoʻi e pale ai i ke olakino o ka naʻau. ʻO ka poʻe e hoʻohana ana i ka aila ʻoliva i nā meaʻai he 30% ka haʻahaʻa o ka ulu ʻana i ka maʻi puʻuwai.
ʻO ka ʻaila ʻoliva, kahi momona monounsaturated, kōkua i ka hoʻonui ʻana i nā pae cholesterol maikaʻi, he haʻahaʻa. ʻO nā polyphenols i loko o ia mea e hoʻemi i ka mumū.
HDL - Pehea e hoʻonui ai i ka Cholesterol maikaʻi
He ʻāpana koʻikoʻi ka Cholesterol i ke kino, akā hiki i nā pae kiʻekiʻe ke kumu i ka maʻi puʻuwai. Kōkua ka cholesterol maikaʻi (HDL) i ke kaulike ʻana i ka cholesterol maikaʻi ʻole. Aia kekahi mau loli ola e hoʻonui ai i ka cholesterol maikaʻi.
He aha ka HDL cholesterol?
ʻO ka cholesterol maʻamau, ʻo ia hoʻi ka HDL, LDL, a me nā triglycerides, e ana i ka nui o ka cholesterol i loko o kou koko. Ma ka ʻaoʻao ʻē aʻe, ʻo ka nui o ka cholesterol ka LDL a i ʻole ka "kino" cholesterol. ʻO nā pae LDL kiʻekiʻe, a i ʻole ka lipoprotein haʻahaʻa haʻahaʻa, ke kumu o ka hoʻokumu ʻana o ka plaque i loko o ke aʻa, e hoʻonui ana i ka pilikia o ka maʻi puʻuwai a me ka hahau. Hoʻonui pū ka LDL i ka maʻi o ke aʻaʻa peripheral, ka mea i loaʻa i ka wā e kūkulu ʻia ai ka plaque i loko o ke aʻa e lawe i ke koko i nā wāwae a hōʻemi. ʻO ke kiʻekiʻe o kāu pae HDL, ʻo ka haʻahaʻa o kāu LDL.
ʻO ka lipoprotein cholesterol kiʻekiʻe, a i ʻole HDL, i kapa ʻia ʻo "maikaʻi" cholesterol. ʻO nā lipoproteins kiʻekiʻe kiʻekiʻe he mau cholesterol scavengers e hopu ana i ka cholesterol kaʻapuni keu a lawe aku i ke ake i kahi i haki pono ai.
Hoʻokaʻawale ʻia ʻo HDL ma ke ʻano he pūʻulu o nā ʻāpana ma mua o kahi ʻano ʻāpana. Hoʻokumu ʻia ka HDL me nā lipids (momona), cholesterol, a me nā proteins (i kapa ʻia ʻo apolipoproteins), akā he spherical kekahi a he ʻano apo kekahi. Hoʻopau kekahi mau ʻano HDL i ka cholesterol ʻino mai ke kahe koko, a ʻo nā mea ʻē aʻe e kūʻokoʻa i ka cholesterol.
ʻOi aku ka pōʻino o ka cholesterol haʻahaʻa HDL ma mua o ka cholesterol haʻahaʻa LDL. Inā emi ka pae HDL o ke kāne ma mua o 40 milligrams cholesterol no ka deciliter o ke koko a emi mai ka HDL o ka wahine ma mua o 50 milligrams no ka deciliter o ke koko, ua hoʻonui ʻia ka pilikia o ka maʻi, ʻoi aku ka maʻi puʻuwai. No laila, he mea pono ke hoʻonui i ka pae HDL cholesterol, he haʻahaʻa.
Pehea e hoʻonui ai i ka cholesterol HDL ma ke ʻano maoli?
Mai puhi
Hoʻonui ka puhi paka i nā pilikia olakino, e like me ka hoʻohaʻahaʻa ʻana i ka cholesterol HDL.
Hoʻohaʻahaʻa ia i nā pae HDL, hoʻonui i ka pilikia o ka maʻi naʻau coronary.
neʻe aku
ʻO kekahi o nā pōmaikaʻi nui o ka hoʻomaʻamaʻa ʻana ʻo ka hoʻonui ʻana i nā pae cholesterol HDL.
poho kaumaha
No ka poʻe paona nui, kōkua ka lilo ʻana i ke kaumaha e hoʻonui i ka cholesterol HDL.
No kēlā me kēia ʻeono paona āu e lilo ai, hiki i kāu HDL ke piʻi i hoʻokahi milligrams no ka deciliter.
E ʻai i nā momona olakino
Hōʻalo i nā momona trans i loaʻa i nā meaʻai palai e hoʻonui i kāu mau pae HDL.
Ma kekahi ʻaoʻao, pono ʻoe e ʻai i nā momona olakino e like me ka avocado, ka ʻaila ʻoliva, nā ʻalemona a me ka salmon.
Hoʻonui ka momona maikaʻi i ka HDL cholesterol, ʻoiai ʻo ka hōʻemi ʻana i nā momona maikaʻi ʻole e kōkua i ka hoʻoponopono ʻana i nā pae cholesterol LDL. Mālama kēia i ke olakino naʻau.
E kaupalena i nā kalapona i hoʻomaʻemaʻe ʻia
Loaʻa ka hopena maikaʻi ʻole o ka HDL i nā kalapona i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo a me ke kō.
ʻO ka hoʻemi ʻana i ka ʻai ʻana i kēia mau kaʻa e kōkua i ka hoʻonui ʻana i ka HDL (maikaʻi) cholesterol.
mai inu waiona
Inā ʻoe e ʻai i ka waiʻona, e mālama mau ʻoe i ka maʻalahi. ʻOi aku ka maikaʻi ʻaʻole e hoʻohana.
ʻOiai ke hoʻohaʻahaʻa nei ka inu ʻawaʻawa nui i nā pae HDL, hōʻino ia i ke olakino holoʻokoʻa.
E hoʻonui i kāu ʻai niacin
Niacinhe huaʻa B e kōkua i ke kino e hoʻololi i ka meaʻai i ikehu. Hāʻawi pū ia i ke olakino o ka digestive system, neurological system, ʻili, lauoho a me nā maka.
ʻOiai loaʻa ka nui o ka poʻe i ka nui o ka niacin mai kā lākou ʻai, hoʻohana pinepine ʻia ka niacin e hoʻonui i nā pae HDL haʻahaʻa. Hiki i ka hoʻonui ʻana o Niacin ke hoʻonui i ka HDL cholesterol ma mua o 30%.
He mau hana koʻikoʻi ko Cholesterol i loko o ke kino, akā i ka wā e hemo ʻole ai, hiki iā ia ke hoʻopaʻa i ke aʻa a me ka maʻi puʻuwai.
ʻO ka lipoprotein haʻahaʻa haʻahaʻa (LDL) hiki ke hōʻino i nā radical manuahi a hāʻawi nui i ka maʻi puʻuwai. I ka hoʻokaʻawale ʻana, pale ka lipoprotein kiʻekiʻe kiʻekiʻe (HDL) mai ka maʻi puʻuwai ma o ka lawe ʻana i ka cholesterol ma o nā paia o ka moku i ke ake.
Inā ʻaʻole kaulike kāu cholesterol, ʻo ka hana ʻana i ke ola ka lālani mua o ka mālama ʻana. Hiki ke hoʻonui i ka cholesterol HDL maikaʻi a kōkua i ka hoʻohaʻahaʻa ʻana i ka kolamu LDL maikaʻi ʻole.
