He mea nui ia e hoʻonui i ka maikaʻi o ke kōkōlō i loko o ko mākou kino, he kuleana kēia no ka ʻumeʻume ʻana i nā mea momona i waiho ʻia i loko o kā mākou kino a inā ʻaʻole kaohi ʻia e hōʻiliʻili lākou ma nā paia o nā aʻa e hana i kahi pā e pale ai maʻalahi ke holo o ke koko.
Hiki i kēia ke hana i kekahi hōʻoluʻolu ʻole ʻo kahi laʻana, ka maikaʻi ʻole o ke kahe ʻana ma ka laulā e hiamoe ai ko mākou mau lālā, a i ʻole he mau lima a me nā wāwae anuanu, a i ʻole, e ʻeha i ka arteriosclerosis.
ʻO nā pae a mākou e noʻonoʻo ai i kahi mākua ma waena o ka 40 a me 60 mg / dl. ʻO ia, inā ma luna o kēia ana lākou, ʻaʻohe mea e hiki, no ka mea, ʻoi aku ko lākou olakino a ʻaʻole lākou e hoʻopilikia i ke olakino.
I ke ala like e hoʻonui ai ka cholesterol maikaʻi ʻole i loko o ko mākou kino, hiki iā mākou ke hana pū me ke kolesterol maikaʻi. E nānā a kākau i lalo i ka papa inoa o nā meaʻai e kōkua iā ʻoe e hoʻonui iā ia e olakino.
ʻO nā aila olakino, Omega 3 a me 6 mau waikawa momona
Mālama lākou mālama i kā mākou ʻōnaehana puʻuwai, loaʻa nā anti-inflammatory waiwai a he vasodilators.
- Nā Walnuts
- Quinoa
- ʻO nā hua fllax
- Chia nā hua
- Lentil, nā pīpī a me nā pī
- Broccoli
- Avocado
- ʻĀmaʻa ʻula
Nā meaʻai Antioxidant
Kuhi ʻia kēia mau meaʻai e ka loaʻa ʻana wikamina C a me nā flavonoids, kahi mea antioxidant loa, me ka lycopene a me ka beta-carotene. Hiki ke loaʻa kēia mau mea āpau i ka nui o nā mea kanu a me nā huaʻaiEia naʻe, paipai mākou e koho i nā mea me ka noʻonoʻo nui loa.
- ʻO Coles
- Zucchini
- ʻO Berenjena
- Swiss chard
- Kīwaha
- Nā kiʻi kiʻi kiʻi
- Pākena
- Kāleka
- Kahiko
- ʻO Mangos
- Nā Loquats
- Papaya
- No ka paina
- ʻO Radishes
Hoʻokomo lākou āpau i kahi papa inoa i hiki ke lawe ʻia i laʻana e hana i kahi kūʻai kokoke loa inā makemake ʻoe e hoʻonui i nā kiʻekiʻe o ka maikaʻi o ke kolesterol, kahi hana inā loaʻa iā ʻoe, e mahalo ke kino iā ia. Pono mākou e hoʻomaka e mālama iā mākou iho a waiho i nā meaʻai weliweli loa, pale i nā mea i kālua ʻia a i ʻūlū ʻia a hoʻomaka i ke koho ʻana i nā mea kanu a me nā hua i kūʻai ʻia a hoʻopau ʻia i kēlā me kēia lā.
E lilo i mea mua e wehewehe