ʻElima e hōʻoia i nā pae cholesterol kaulike

ʻElima e hōʻoia i nā pae cholesterol kaulike

Pono ke kino o ke kanaka i ka cholesterol no ke kūkulu ʻana i nā sela olakino a me nā hormones a hana i kekahi mau hana koʻikoʻi, akā he mea nui i ke kanaka ke ʻike i kona pae cholesterol e makaʻala i nā pilikia o ka maʻi puʻuwai.

ʻO ke kiʻekiʻe o ka cholesterol i loko o ke kino ʻike ʻia ʻo ka cholesterol maikaʻi (HDL) a me ka cholesterol maikaʻi ʻole (LDL). No laila, e like me ka mea i paʻi ʻia e ka pūnaewele Jagran, ʻōlelo ka poʻe loea i kekahi mau loli ola e hōʻoia i ka pae kaulike o ka cholesterol, penei:

1. E hoemi i ka momona momona

ʻO nā momona momona ka mea i kapa ʻia ʻo "nā momona maikaʻi ʻole" a loaʻa i nā meaʻai holoholona e like me ka pipi, ka moa, a me nā mea momona momona. Wahi a ka pūnaewele Mayo Clinic, hiki i nā momona momona ke hoʻonui i ka cholesterol holoʻokoʻa i loko o ke kino, no laila ʻo ka hoʻemi ʻana i ka ʻai ʻana i nā momona momona hiki ke hōʻemi i ka lipoprotein haʻahaʻa haʻahaʻa (LDL) cholesterol, ʻo ia ka "kino" cholesterol.

2. Hoʻonui i ka fiber soluble

Hiki ke hoʻoemi ʻia ke komo ʻana o ka cholesterol i loko o ke kahe koko. , broccoli, hua chia, a me ka ʻuala.

3. Whey protein

Loaʻa ʻia ka protein Whey mai ka whey, ka ʻāpana wai o ka waiū e hoʻokaʻawale ana i ka ʻai i ka wā e hana ai i ka tiiki. Wahi a ka pūnaewele Mayo Clinic, ʻo ka lawe ʻana i ka protein whey ma ke ʻano he meaʻai meaʻai e hōʻemi i ka cholesterol maikaʻi ʻole a me ka cholesterol holoʻokoʻa, a me ke kahe koko.

4. ʻO ka Omega-3 fatty acids

ʻO ka Omega-3 fatty acids, i kapa ʻia ʻo nā momona olakino, he mau meaʻai olakino maikaʻi loa e pono ke lilo i ʻāpana o kāu ʻai i kēlā me kēia lā. Hōʻike ka pūnaewele Cleveland Clinic e kōkua ka omega-3 fatty acid i ka hoʻohaʻahaʻa i nā pae triglyceride.

ʻO ka loaʻa ʻana o ka nui o nā triglycerides i loko o ke koko (hypertriglyceridemia) e hoʻonui i ka pilikia o ka atherosclerosis a, ma o kēia, hiki ke hoʻonui i ka pilikia o ka maʻi puʻuwai a me ka hahau.

5. Hoʻopau i nā momona trans

ʻO ka meaʻai kiʻekiʻe i nā momona trans e hoʻonui i ka pilikia o ka maʻi puʻuwai, kahi e pepehi ai i nā miliona o nā pākeke a puni ka honua. Wahi a ka mea i paʻi ʻia e ka pūnaewele Mayo Clinic, ʻoi aku ka nui o nā momona trans e ʻai ai, ʻoi aku ka nui o ka maʻi cardiovascular.

ʻO ka wānana horoscope a Maguy Farah no ka makahiki 2023