10 Nā meaʻai e hoʻohaʻahaʻa i ka cholesterol

ʻO kēia mau meaʻai 10 e kōkua i ka hoʻohaʻahaʻa i ka cholesterol

Hiki i ka ʻai kūpono ke loaʻa ka hopena maikaʻi i nā pae lipid koko. Aia kekahi mau meaʻai i manaʻo ʻia he cholesterol kūlohelohe. No ka laʻana, ʻo kekahi mau huaʻai a me nā mea kanu he mea hoʻohaʻahaʻa i ka cholesterol.

Apple

"ʻO ka'ōleʻa i ka lā e mālama i ke kauka" -ʻaʻole i hukiʻia kēia'ōlelo mai ka makani lahilahi. No ka mea inā ʻoe e ʻai i nā ʻāpala 2 i ka lā, hiki iā ʻoe ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol kiʻekiʻe. ʻO kēia ka hopena o kahi noiʻi Pelekane mai ka American Journal of Clinical Nutrition. ʻO ke kumu: Nui nā ʻāpala i nā pectins (= roughage). Hoʻopili kēia mau mea i ka wai bile i loko o ka ʻōpū, a laila hoʻokuʻu ʻia. I mea e hiki ai ke hana i nā ʻakika bile hou, hoʻohana ke ake i ka cholesterol mai ke koko a hāʻule ka pae cholesterol.

Pākena

Nui ka momona i loko o ka hua ʻano pea. Eia nō naʻe, ʻo kēia ka nui o nā mea momona monounsaturated. Hiki i kēia mau mea ke hoʻemi i ka nui o ka cholesterol a me ka hapa o ka LDL cholesterol ʻino. Wahi a kahi noiʻi a Pennsylvania State University, ʻo ka ʻai ʻana i hoʻokahi avocado i ka lā he hopena maikaʻi ia i nā pae lipid koko i nā pākeke keu.

ʻO ka'ōmaʻa Green

ʻAʻole loaʻa nā tannins wale nō ke kī ʻōmaʻomaʻo, akā i kapa ʻia hoʻi nā saponins. ʻO ka hope he mea like me ke kō e hoʻopaʻa ai i ka cholesterol mai ka meaʻai i loko o ka ʻōpū a hiki ke loaʻa i kahi hopena maikaʻi i ka pae cholesterol i loko o ke koko. Kāohi pū nā Tannin i ka ʻai ʻana o nā momona mai ka meaʻai.

ʻO ka hinuʻaila

Ma waho aʻe o nā ʻakika momona unsaturated, loaʻa i ka ʻaila ʻoliva nā mea kanu lua. Hiki i kēia mau mea ke hoʻemi i ke kiʻekiʻe o ka LDL cholesterol pilikia i loko o ke koko. Eia naʻe, pono ka ʻaila e hoʻoheheʻe ʻia a ʻaʻole wela. Ua nalowale ka nui o nā meaʻai olakino ma ka wela.

ʻO Walnuts

Wahi a kahi noiʻi 2017 e ka Ludwig-Maximilians-Universität Munich (LMU), kōkua ka walnuts i ka hoʻomaikaʻi ʻana i ka momona metabolism a hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol maikaʻi ʻole i ke koko. ʻO ka wehewehe ʻana: Ua waiwai nā kernel olakino i nā ʻakika momona ʻole. I mea e pōmaikaʻi ai i nā hopena maikaʻi, pono ʻoe e ʻai i hoʻokahi lima lima i ka lā.

Pākē

ʻAʻole ʻo Lycopene wale nō e hōʻoia i ka ʻulaʻula nani o ka ʻōmato. Hoʻonui ka wai kala i ke kiʻekiʻe o ka cholesterol HDL maikaʻi i loko o ke koko a pale i ka cholesterol mai ke kūkulu ʻana i nā paia o nā kīʻaha koko. ʻAʻole pili ʻoe inā koho ʻoe i nā tōmato hou a i ʻole ka mana kī. I mea e hiki ai i ke kino ke komo maikaʻi i ka lycopene, akā naʻe, pono e hoʻomehana ʻia nā tōmato ma mua o ka ʻai ʻana.

Kāleka

Aia i loko o ka tuber ka mea hana alliin. He hopena maikaʻi ka amino acid i ka ʻōnaehana cardiovascular a pale i ka hoʻokumu ʻana o ka cholesterol. I kēia manawa, akā naʻe, hiki ke hōʻoia ʻia ka hope ma nā hoʻokolohua ma nā paipu hoʻāʻo a me nā holoholona.

Kahekaleka pouli

ʻOiai inā loaʻa i ka kokoleka ka nui o ka momona momona a me nā calorie, ʻaʻole maikaʻi ia no kēlā me kēia. Eia naʻe, pono ʻoe e hoʻolohe i ka ʻike koko. ʻOi aku ka kiʻekiʻe, ʻoi aku ka nui o nā flavonoids i loko. Hiki i nā phytochemical ke kōkua i ka hoʻohaʻahaʻa i ka pae cholesterol. No laila, ʻōlelo ka poʻe akamai i ka ʻai ʻana i ke kokoleka me ka liʻiliʻi he 70 pakeneka o ka koko.

Aina I

ʻAʻole ʻike ʻia ʻo Ginger he "superfood" no ka mea ʻole. Ma waena o nā mea ʻē aʻe, ʻo ke aʻa he mea hoʻohaʻahaʻa cholesterol maoli. Loaʻa kēia ma muli o nā gingerols (nā mea wela). Hoʻololi lākou i ka cholesterol i loko o ka wai bile a hoʻokuʻu ʻia. ʻO ka liʻiliʻi o 2 grams o ka pauka ginger a i ʻole kahi ʻāpana kumu nui o ka aʻa i kēlā me kēia lā ua lawa ia no kēia hopena.

Salemona

ʻO nā iʻa momona kiʻekiʻe e like me ka salmon, mackerel, herring, a me ka tuna ka nui o nā waikawa momona polyunsaturated. Hiki i kēia mau mea ke hoʻohaʻahaʻa i nā pae cholesterol LDL. Paipai ka German Society for Nutrition e ʻai i ka iʻa i hoʻokahi a ʻelua paha o ka pule. ʻO nā capsules aila iʻa, ma ka ʻaoʻao ʻē aʻe, pono e lawe ʻia ma hope o ke kūkākūkā ʻana i ke kauka.

He aha ka kolamu?

ʻO Cholesterol he mea momona e like me ka momona i mea nui i kēlā me kēia cell i loko o ke kino, e like me:

• ma ke ʻano he ʻāpana o ka pā kelepona
• no ka hana ʻana i kekahi mau mea ʻelele,
• ma ke ʻano he mea hoʻomaka no ka ʻakika bile (pono no ka ʻeli ʻana o ka momona) a i ʻole
• no ka hana ʻana i nā huaora.

Hoʻopuka ke kino i ka hapa nui o ka cholesterol i loko o ke ake. Hoʻomoʻa wale ke kanaka i kahi hapa liʻiliʻi o ka mea ma o ka meaʻai. Lawe ʻia ma o ke koko. Hoʻokumu ka cholesterol i nā lipoproteins me nā protein, nā momona a me nā mea kūkulu hale ʻē aʻe. No ka mea he ʻokoʻa kēia, aia nā ʻano ʻelua o ka cholesterol - LDL a me HDL cholesterol.

ʻO ka cholesterol HDL maikaʻi me ka LDL cholesterol maikaʻi ʻole

He ʻokoʻa nā lipoproteins i ko lākou density, no laila hiki ke hoʻokaʻawale ʻia i ʻelua pūʻulu:

LDL Cholesterol:

ʻO nā lipoproteins haʻahaʻa haʻahaʻa (LDL): Hoʻopaʻa lākou i ka lawe ʻia ʻana o ka hale e like me ka momona i nā ʻāpana like ʻole a me nā ʻiʻo. Hoʻonui ka pae LDL kiʻekiʻe i ka ulu ʻana o nā pilikia cardiovascular. ʻO ia ke kumu i manaʻo ʻia ai ka kolamu LDL he "ʻino" a i ʻole "hōʻino" cholesterol.

HDL Cholesterol:

Nā lipoproteins kiʻekiʻe kiʻekiʻe (HDL): Lawe lākou i ka cholesterol keu aku i ke ake. Ua kapa ʻia ʻo HDL ma ke ʻano he "maikaʻi" a i ʻole "maikaʻi" cholesterol. Me ka waiwai HDL kiʻekiʻe, emi pū ka pilikia o ka maʻi cardiovascular.

Kiʻekiʻe loa ka Cholesterol: no ke aha he mea weliweli?

ʻO ka ʻelemakule a ʻoi aku ka maikaʻi o kona ola ʻana, ʻoi aku ka liʻiliʻi o ka foci o ka mumū e hiki ke ulu i loko o ka paia o nā kīʻaha koko. Inā hoʻonui ʻia ka waiwai LDL, e komo kēia mau wahi i ka nui o nā ʻāpana cholesterol. I kekahi manawa, aia nā waimaka liʻiliʻi a me nā puʻupuʻu koko, kahi e pani ai i ka lua. Hiki i kēia ke alakaʻi i nā ʻulaʻula a i ʻole nā ​​​​calcifications a hoʻopaʻa i ka moku. A laila ʻōlelo nā kauka i ka arteriosclerosis. I kekahi manawa, nui loa ka ʻōpū a i ʻole ʻino loa ka hāiki. Hiki ke paʻa ʻia ka moku i hoʻopilikia ʻia a hoʻopilikia i ke ola ma ka lolo a i ʻole ka puʻuwai.

E kōkua kēia mau ʻōlelo aʻoaʻo iā ʻoe e hoʻohaʻahaʻa i ka cholesterol kūlohelohe

Nui nā ala e hoʻohaʻahaʻa i ka cholesterol me ka ʻole o ka lāʻau.

ʻAi - e hoʻohaʻahaʻa i ka cholesterol ma ke ʻano maoli

ʻO ke kumu, ʻaʻole pono ka poʻe me nā pae cholesterol maikaʻi ʻole e hoʻopau loa i ka momona mai ka meaʻai, akā e hoʻololi i nā momona momona me nā mea momona ʻole. ʻO ia hoʻi: ka momona holoholona liʻiliʻi (e laʻa i ka sausage, ka ʻiʻo, nā huahana waiu) a me nā momona trans (e laʻa me nā ʻāpana, nā fries, nā meaʻai mākaukau), akā ʻoi aku:

• Iʻa,
• Nā mea ʻai,
• Hua,
• Legumes,
• Nati,
• Aila Olive a
• ʻO nā hua palaoa piha.

E hoʻoikaika kino e hoʻohaʻahaʻa i ka cholesterol

ʻO ka hoʻoikaika kino maʻamau e hoʻohaʻahaʻa i ke koko, mālama pono i ka naʻau a hoʻoheheʻe i nā paona keu. He hopena maikaʻi kēia mau mea a pau i ka ʻōnaehana cardiovascular - a kōkua pū me nā kiʻekiʻe o ka cholesterol kiʻekiʻe. No kēia kumu, ʻo ka haʻuki kekahi o nā mea hoʻohaʻahaʻa cholesterol maoli.

ʻO nā haʻuki hoʻomanawanui e like me ka jogging, ka hele wāwae, ka paikikala a i ʻole ka ʻauʻau ke kūpono loa. Manaʻo ka poʻe akamai i ka hoʻoikaika ʻana i ʻekolu manawa o ka pule no 30 mau minuke i kēlā me kēia manawa. Akā ʻo ka hele wikiwiki ʻana i 10 mau minuke i kēlā me kēia lā hiki ke hōʻemi i ka pilikia o ka maʻi cardiovascular.

Hōʻuluʻulu hou

Aia nā hōʻike e hoʻonui ai ke koʻikoʻi i ke kiʻekiʻe o ka cholesterol a pili mua kēia i ke kiʻekiʻe o ka kolamu LDL ʻino. No laila, pono ke hana i kahi mea e hoʻomaha ai.

Nā ala hoʻomaha:

ʻO nā ala e hiki ke kōkua, no ka laʻana, yoga, hoʻomaʻamaʻa autogenic, hoʻomaʻamaʻa noʻonoʻo a i ʻole hoʻomaha hoʻomaha ʻiʻo holomua.

Loaʻa i ka hiamoe:

Inā ʻaʻole lawa ʻoe i ka hiamoe, e emi ana kou pae cholesterol. Ma keʻano laulā, ʻoi aku ka maikaʻi o 6 a 8 mau hola i ka pō no ka hapa nui o nā pākeke. No ka hiamoe maikaʻi, kōkua ia, no ka laʻana:

• mai ʻai lohi
• E moe a ala i ka manawa like ke hiki
• Hoʻopaʻa i nā TV, kelepona a me nā kamepiula kamepiula mai ka lumi moe a
• e hōʻoia i ka pōʻeleʻele o ka lumi moe a kūpono ka mahana o ka lumi (ʻaʻole iʻoi aku ma mua o 18 ° C).

Nā nīnau nīnau no nā meaʻai hoʻemi cholesterol

He aha nā meaʻai e hoʻohaʻahaʻa i ka cholesterol?

Hiki i kekahi mau meaʻai ke kōkua i ka hoʻohaʻahaʻa maoli ʻana i ka cholesterol. ʻO ka hapa kiʻekiʻe o ka roughage, tannic acid, unsaturated fatty acid a me nā mea kanu lua ke kōkua ma ʻaneʻi. ʻO nā hiʻohiʻona o ka cholesterol-hoʻohaʻahaʻa kūlohelohe e komo pū me:

• ohia,
• nā legumes e like me ka pī,
• kī ʻōmaʻomaʻo,
• nā mea kanu e like me ka ginger, garlic a i ʻole keleka hihiu,
• nā nati a me nā aila ʻai,
• koko pū kekahi
• iʻa momona.

Pehea wau e hoʻemi ai i kaʻu cholesterol?

ʻO ka meaʻai kahi ala maikaʻi e hoʻohaʻahaʻa maoli i ka cholesterol. Manaʻo ka poʻe akamai i ka mea i kapa ʻia ʻo Mediterranean me ka liʻiliʻi o ka momona holoholona a me ka nui o nā meaʻai a me nā iʻa. ʻO ke ola olakino me ka hoʻomaʻamaʻa maʻamau, lawa ka hiamoe a me ke koʻikoʻi liʻiliʻi e hōʻoia pū i ka metabolism cholesterol olakino.