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

ʻO ka mea mua, E ʻike iā mākou he aha ke koko lipids

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

ʻO kekahi ka synthesis i loko o ke kino.Hiki i ka ate, ka ʻōpū liʻiliʻi, ka momona a me nā ʻiʻo ʻē aʻe o ke kino o ke kanaka ke synthesize i nā lipids koko, ʻo ia ka helu ma kahi o 70% -80% o ka nui o nā lipids koko.
ʻO ka lua ka meaʻai.ʻO ka meaʻai kahi mea nui e pili ana i nā lipids koko.Inā ʻai ʻoe i ka iʻa holoʻokoʻa, ʻai ʻoe i ka ʻiʻo me ka pipi, a inu i ka waiʻona ma ka pahu, e maʻalahi ka maʻalahi o nā lipids koko.
Eia kekahi, ʻo nā nohona maikaʻi ʻole, e like me ka liʻiliʻi o ka hoʻoikaika kino, ka noho lōʻihi, ka inu ʻawaʻawa, ka puhi ʻana, ke kaumaha o ka noʻonoʻo a i ʻole ka hopohopo, a me nā mea ʻē aʻe, hiki i nā mea āpau ke hoʻonui i nā lipids koko.

Nā pōʻino o nā lipid koko kiʻekiʻe:

1. Hiki i ka hyperlipidemia lō'ihi ke ho'oulu i ke akepa'a momona, alaka'i i ka cirrhosis, a ho'opilikia loa i ka hana ate.
2. Hiki i nā lipids koko kiʻekiʻe ke hana i ke koko kiʻekiʻe.
3. Hoʻoulu maʻalahi ka Hyperlipidemia i ka arteriosclerosis.
4. Hiki i nā lipids koko kiʻekiʻe ke alakaʻi maʻalahi i nā maʻi cardiovascular a me ka cerebrovascular, e like me ka maʻi puʻuwai coronary, angina pectoris, myocardial infarction, a me ka hahau.

Pehea e mālama pono ai i ka hyperlipidemia?

E hoʻomalu i kāu meaʻai.Ua hōʻuluʻulu ʻia e like me ke kumu o "ʻehā mau haʻahaʻa, hoʻokahi kiʻekiʻe a hoʻokahi nui kūpono": haʻahaʻa haʻahaʻa, haʻahaʻa momona, haʻahaʻa cholesterol, haʻahaʻa koʻikoʻi, kiʻekiʻe kiʻekiʻe, ka nui o ka protein.

1. Haʻahaʻa ikehu: kaupalena i ka huina ikehu komo.He kūpono ka meaʻai nui e mālama i nā hana physiological pono o ke kino kanaka.ʻO ka nui o nā carbohydrates he mau kalapona paʻakikī, a ʻo ke kumu o ke kulina a me nā meaʻai ʻuala a me nā ʻano kīʻaha like ʻole.

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

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

2. Haʻahaʻa momona: hoʻemi i ka momona.ʻO ka momona maʻaneʻi e pili ana i nā momona momona momona,ʻo ia hoʻi, nā momona e like me ka momona a me ka pata;akā, aia kekahi ʻano momona i ʻoi aku ka maikaʻi o ke kino o ke kanaka, ʻo ia hoʻi, nā momona momona ʻole.

Hoʻokaʻawale ʻia nā ʻakika momona ʻole i loko o ka polyunsaturated fatty acid a me ka monounsaturated fatty acid.ʻO ka polyunsaturated fatty acid ka mea i loaʻa mai ka aila mea kanu, nā nati a me nā aila iʻa, hiki ke hoʻomalu pono i ke koko triglycerides a me ka cholesterol.

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

ʻO ka manaʻo pilikino, i ka meaʻai maʻamau, ʻo ka ratio 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. Haʻahaʻa cholesterol: hoʻemi i ka cholesterol.ʻO ke kumu o ka cholesterol ke kino o loko o nā holoholona, ​​​​e like me ka ʻōpū huluhulu, louver, a me nā ʻōpū momona.Akā, ʻaʻole pono e pāpā ʻia ka ʻai ʻana o ka cholesterol, no ka mea, he mea koʻikoʻi ka cholesterol no ke kino o ke kanaka, a inā ʻaʻole ʻoe e lawe, e hana ʻia i loko o ke kino.

4. ʻO ka fiber kiʻekiʻe: ʻo ka ʻai ʻana i nā mea kanu hou, nā kīʻaha, nā pīni a me nā meaʻai ʻē aʻe me ka nui o ka fiber e kōkua i ka hōʻemi ʻana i nā lipids koko a hoʻonui i ka māʻona.Ke lilo ʻoe i ke kaumaha, e ʻai hou i nā mea kanu.

5. Ka nui o ka protein: ʻO nā kumu nui o ka protein, ʻo ia ka ʻiʻo wīwī, nā huahana wai, nā hua manu, ka waiū a me nā huahana soy.ʻO ka nui o ka protein ke kumu waiwai no ka hoʻonui ʻana i ke kūʻē kino a me ka pale ʻana a me ka mālama ʻana i ka dyslipidemia.E mālama pono i ka hui kūpono o ka protein holoholona a me ka protein mea kanu.