Tusitala: Morris Wright
Aso O Foafoaga: 24 Apelila 2021
Faafouga Aso: 21 Novema 2024
Anonim
Russia vs. America: Which Army Has the Best ’Big Guns’?
Ata: Russia vs. America: Which Army Has the Best ’Big Guns’?

Anotusi

O meaʻai mo le maualuga kolesterol tatau ona maualalo i gaʻo meaai, gaosi meaai ma suka, aua o nei meaai fiafia i le faʻaputuputuga o gaʻo i totonu o vaʻa. O le mea lea, e taua le faʻamuamua e le tagata o meaʻai e tele i le fiber, fualaʻau ma fualaʻau.

Ole aofaʻi ole kolisi e manatu e leʻo iai i tua atu o tapulaʻa masani pe a tutusa pe sili atu ile 190 mg / dL ma / pe a lelei le cholesterol (HDL) i lalo ole 40 mg / dL, mo aliʻi ma fafine.

Ole maualuga ole kolisi e mafua ai ona teu le gaʻo ile puipui ole alatoto ma, i le aluga o taimi, o le faʻaititia ole toto e tupu ile vaega taua ole tino, pei ole faiʻai, fatu ma fatugaʻo. I se faʻaopopoga, o nei tamaʻi atheromatous plaques pipiʻi i le vaʻa mafai mulimuli ane tatalaina ma mafua ai se thrombosis poʻo se stroke.

Le mea e aloese mai le tulaga o le maualuga kolesterol

I le tulaga o le maualuga kolesterol, e taua le uaʻi totoʻa i meaai ma aloese mai meaʻai nei:


  • Falai;
  • Oona lava 'oloa;
  • Saunia ma ni ituaiga gaʻo, pei o le gaʻo o fualaʻau poʻo le popo, mo se faʻataʻitaʻiga;
  • Pata poʻo le margarine;
  • Puff keke;
  • Meaai vave;
  • Aano mumu;
  • Mea inu 'ava malosi
  • Meaʻai suamalie tele.

O nei meaʻai e tele i le gaʻo, e fiafia i le fausiaina o atherosclerotic plaques i totonu o alafua, lea e mafai ona i ai ni aafiaga ogaoga o le soifua maloloina.

Aʻoaʻo atili e uiga i mea e le tatau ona 'ai ona o le cholesterol i le vitio lenei:

Faʻafefea ona tatau meaai

I le tulaga o le maualuga o le kolesterol, o meaʻai e tatau ona faʻamoemoe e faʻatonutonu tulaga o le kolesterol, ma e fautuaina ia faia le taumafataga o meaʻai e tele i vitamini ma minerals, e faʻaopoopo i le aofaʻi maualalo o gaʻo.

O le mea lea, e taua tele le i ai o meaʻai e pei o kaliki, aniani, eggplants, niu vai, artichokes, flaxseeds, pistachios, black tea, iʻa, susu ma sekati i au meaʻai i aso uma, mo se faʻataʻitaʻiga, a o latou fesoasoani e faʻatonutonu tulaga o le kolesterol. Siaki se faʻataʻitaʻiga o le faʻaititia o le toto i le toto.


Mafuaʻaga autu

Ole maualuga ole kolisi e tupu tele ona ole faʻaiuga o meaʻai maualuga ma gaʻo, aua o nei tulaga e alofagia ai le faʻaputuputuina o gaʻo i totonu o uaua, faʻateleina le ono aʻafia ile faʻafitauli ole fatu.

I se faʻaopopoga, o le faʻateleina o le cholesterol e mafai ona tupu o se faʻaiuga o le taumafaina o le ava malosi, suka le togafitia ma faʻamaʻi o le hormonal. Aʻoaʻo e uiga i isi mafuaʻaga o le maualuga kolesterol.

Maualuga kolisi i maitaga

O le faʻatuputeleina o le kolisi i le maʻitaga e masani, peitaʻi e taua le siaki masani o au tulaga ina ia aua neʻi tupu tele. Ina ia faʻatonutonuina le maualuga ole kolisi i le maitaga, e naʻo suiga ile masani ole 'ai e fautuaina, ma ave iai le fiafia i meaʻai e maualalo le gaʻo, faʻatasi ai ma le faʻataʻitaʻia ole faʻamalositino mama, pei o le savali.

I le tulaga o le fafine maʻitaga ua uma ona maua i le maualuga kolisi ao le i maitaga, e taua le sili atu ona faʻaeteete i ana taumafataga, lea e tatau ona mauoa i alava ma vitamini C.


Iuga e ono tutupu

Ole maualuga ole kolisi e mafai ona tupu ai le faʻamaʻi ole fatu ole fatu, pei ole "poloka" o alatoto e taʻua ole atherosclerosis, ole faʻavae ole thrombi male faʻasaʻolotoina ole emboli. Talu ai e leai ni ona faʻailoga, e ono pagatia le tagata ile fatu ona ole thrombus na amata ona o le maualuga ole toto maualuga.

Ina ia faʻaititia nei tulaga lamatia, e fautuaina le amataina o togafitiga mo le kolisi i se taimi vave e mafai ai.

Faʻafefea ona fai le togafitiga

O le togafitia o le maualuga kolesterol mafai ona faia i se homemade ma natura auala ma e faia tele lava i le suia o taumafataga 'ai, ma le tagata e tatau ona teu faʻafaigaluega i se taumafataga mauoa i fualaʻau, fualaʻau, fualaʻau ma manogi pisapisao, pei o iʻa ma moa, mo faʻataʻitaʻiga.

Faʻamalositino gaioiga faʻamalositino 3 taimi i le vaiaso e taua foʻi i le togafitia o le maualuga kolesterol, aua e fesoasoani ia te oe e faʻaalu ai le mamafa ma faʻaalu lenei faʻaputuga gaʻo, masani tuʻuina i lalo kolesterol ma le aʻafiaga o fatu fatu. Ina ia i ai le manaʻoga aʻafiaga, e fautuaina le faʻatinoina o le gaioiga ia le itiiti ifo i le 3 taimi i le vaiaso pe a ma le 40 minute.

A le faʻaleleia le tulaga o le cholesterol, e ono fautuaina e le fomaʻi o le fatu le faʻaaogaina o nisi vailaʻau e mafai ona faʻatino ai le faʻaititia o le cholesterol pe faʻaititia ai lona faʻaaogaina. Vaʻai se lisi o vailaʻau tuʻu-tuʻu i lalo ole kolisi.

Matamata le vitio o i lalo ma aʻoaʻo pe faʻafefea ona teu le kolesterol i siaki:

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