Me ka hoʻomaikaʻi ʻana o ke kūlana ola, piʻi pū ka pae o nā lipids koko. He ʻoiaʻiʻo anei ʻo ka ʻai nui ʻana e hoʻonui i nā lipids koko?

ʻO ka mea mua, e ʻike kākou he aha nā lipids koko

ʻElua mau kumu nui o nā lipids koko i loko o ke kino o ke kanaka:

ʻO kekahi ka synthesis i loko o ke kino. Hiki i ke akepaʻa, ka ʻōpū liʻiliʻi, ka momona a me nā ʻiʻo ʻē aʻe o ke kino kanaka ke synthesize i nā lipids koko, nona ka helu no kahi 70% -80% o nā lipids koko holoʻokoʻa. Pili nui kēia ʻano i nā kumu genetic.
ʻO ka lua, ʻo ia ka meaʻai. He mea nui ka meaʻai e hoʻopilikia ana i nā lipids koko. Inā ʻoe e ʻai i ka iʻa holoʻokoʻa, ʻai i ka ʻiʻo ma ka catty, a inu i ka waiʻona ma ka pahu, e piʻi maʻalahi nā lipids koko.
Eia kekahi, ʻo nā nohona maikaʻi ʻole, e like me ka hoʻoikaika kino iki, ka noho lōʻihi, ka ʻona ʻona, ka puhipaka, ke kaumaha o ka noʻonoʻo a i ʻole ka hopohopo, a me nā mea ʻē aʻe, hiki ke hoʻonui i nā lipid koko.

Nā pōʻino o nā lipid koko kiʻekiʻe:

1. Hiki i ka hyperlipidemia lōʻihi ke hoʻoulu i ka ate momona, alakaʻi i ka cirrhosis, a hoʻopilikia nui i ka hana o ke ake.
2. Hiki i nā lipid koko kiʻekiʻe ke hoʻoulu i ke koko kiʻekiʻe.
3. Hoʻoulu maʻalahi ka Hyperlipidemia i ka arteriosclerosis.
4. Hiki i nā lipid koko kiʻekiʻe ke alakaʻi maʻalahi i nā maʻi cardiovascular a me cerebrovascular, e like me ka maʻi puʻuwai coronary, angina pectoris, myocardial infarction, a me ka stroke.

Pehea e hoʻokele pono ai i ka hyperlipidemia?

E kāohi i kāu ʻai. Hōʻuluʻulu ʻia ma ke ʻano he kumumanaʻo o "ʻehā mau haʻahaʻa, hoʻokahi kiʻekiʻe a hoʻokahi nui kūpono": ikehu haʻahaʻa, momona haʻahaʻa, cholesterol haʻahaʻa, kō haʻahaʻa, fiber kiʻekiʻe, nui kūpono o ka protein

1. Ikaika haʻahaʻa: e kaupalena i ka nui o ka ikehu e lawe ʻia. He kūpono ka meaʻai nui no ka mālama ʻana i nā hana physiological e pono ai ke kino o ke kanaka. ʻO nā kalapona he mau kalapona paʻakikī, a ʻo ke kumu he mau meaʻai kulina a me ka ʻuala a me nā ʻano palaoa like ʻole.

E kaupalena pono i ka ʻai ʻana i nā meaʻai palai a me nā mea ʻono (nā meaʻai māmā, ka meli, nā mea inu kō kiʻekiʻe). Eia kekahi, pono e hoʻomaopopo ʻia he nui nā huaʻai a me nā nati e hiki ke hāʻawi i ka ikehu. Manaʻo ʻia he 350 grams nā huaʻai i ka lā a he 25 grams nā nati i ka lā.

ʻOiai e kaupalena ana i ka lawe ʻana i ka ikehu, e hoʻonui i ka nui o ka hoʻoikaika kino e mālama i ke kaumaha o ke kino kūpono. Kaumaha kūpono=(kiʻekiʻe-105)*(1+10%) E hana i kahi hoʻāʻo i kēlā me kēia lā e ʻike ai inā ua kū ʻoe i ke kūlana.

2. Haʻahaʻa ka momona: e hōʻemi i ka ʻai ʻana i ka momona. ʻO ka momona ma ʻaneʻi e pili ana i nā waikawa momona saturated, ʻo ia hoʻi, nā momona e like me ka lard a me ka pata; akā aia kekahi ʻano momona i ʻoi aku ka maikaʻi no ke kino o ke kanaka, ʻo ia hoʻi, nā waikawa momona unsaturated.

Ua māhele ʻia nā waikawa momona unsaturated i nā waikawa momona polyunsaturated a me nā waikawa momona monounsaturated. Loaʻa nui nā waikawa momona polyunsaturated mai nā aila mea kanu, nā nati a me nā aila iʻa, hiki ke hoʻomalu pono i nā triglycerides koko a me ka cholesterol.

Loaʻa nā waikawa momona monounsaturated mai ka ʻaila ʻoliva a me ka ʻaila kī, hiki ke hoʻohaʻahaʻa i ka cholesterol koko a me nā pae cholesterol lipoprotein haʻahaʻa, a i ka manawa like e hoʻonui ai i ka cholesterol lipoprotein kiʻekiʻe i loko o ke koko.

Manaʻo pilikino, ma ka ʻai maʻamau, ʻo ka lakio o ka saturated fatty acid, monounsaturated fatty acid, polyunsaturated fatty acid he 1:1:1, ʻo ia ka hui kaulike o ka ʻiʻo ʻulaʻula, ka iʻa, a me nā nati, hiki ke hoʻemi pono i nā lipids koko.

3. Kolesterol haʻahaʻa: e hōʻemi i ka lawe ʻana i ka cholesterol. ʻO ke kumu o ka cholesterol nā ʻōpū o loko o nā holoholona, ​​e like me ka ʻōpū huluhulu, ka lauoho, a me nā ʻōpū momona. Akā, ʻaʻole pono e pāpā ʻia ka lawe ʻana i ka cholesterol, no ka mea, he mea nui ka cholesterol no ke kino o ke kanaka, a inā ʻaʻole ʻoe e lawe, e hoʻopili ʻia ia i loko o ke kino.

4. Kiʻekiʻe i ka fiber: ʻo ka ʻai ʻana i nā mea kanu hou, nā palaoa, nā pīni a me nā meaʻai ʻē aʻe me ka nui o ka fiber e kōkua i ka hoʻemi ʻana i nā lipids koko a hoʻonui i ka māʻona. Ke emi kou kaumaha, e ʻai i nā mea kanu hou aʻe.

5. Ka nui kūpono o ka protein: ʻO nā kumu nui o ka protein e komo pū me ka ʻiʻo momona, nā huahana wai, nā hua manu, ka waiū a me nā huahana soy. ʻO ka nui kūpono o ka protein ke kumu waiwai no ka hoʻonui ʻana i ke kūpaʻa o ke kino a me ka pale ʻana a me ka mālama ʻana i ka dyslipidemia. E hōʻoia e hoʻolohe i ka hui kūpono o ka protein holoholona a me ka protein mea kanu.