Nri cholesterol
“Enweghị cholesterol, na-enweghị abụba, nke nwere obere kalori,” - ụdị ahịrịokwu ahụ taa na-abụrụ ezigbo ndị ahịa n'ụlọ ahịa ihe nri. Na mbọ iji gbanwee ahụ ike ha ka mma, ndị mmadụ na-anwa ịhọrọ nri ndị ahụ agaghị ebute mmepe nke atherosclerosis, na etu o siri dị, ha nwere ike wepu abụba ahụ kpamkpam. Cholesterol dị ala nke nri nwere ike ọ bụghị naanị nri, mana ọgwụgwọ a ga-emerịrị.
Cholesterol na nri
Ọ gaghị ekwe omume ikwu okwu banyere lipoprotein a na-enweghị emetụta ngwaahịa ndị ahụ, n'ihi na steeti nke usoro akwara obi dabere na nri ya.
Dabere na ọnụ ọgụgụ, ihe dị ka pasent 80 nke kọlestrọl niile na - arụ ọrụ kwa ụbọchị n'ime imeju. Ndị fọdụrụ kwesịrị iji nri bịa.
Dịka iwu, mmadụ nke oge a na-eri nri calorie nke ukwuu, nri cholesterol na nri ya dịkwa elu karịa ogo akwadoro nke 300-400 mg maka mmadụ iwuli elu. Ọ bụ ya mere o ji dị mkpa ịhọrọ ngwaahịa ndị nke kọlestrọl na-agaghị agabiga oke anabataghị ma ọ bụ na-anọghị ya kpamkpam.
- ọka
- akwụkwọ nri
- agwa
- mkpụrụ osisi na tomato
- mmanu akwukwo nri
- mmiri ara ehi ngwaahịa
- azu
- mkpụrụ na akụ,
- tii, kọfị, koko,
- Grafica.
Na grains ụdị ọ bụla, ọdịnaya cholesterol bụ ihe efu, yana obere akụkụ abụba ha nwere abụghị ihe ọ bụla mana mmanụ nri siri ike. Ngwa ngwa ọka abụrụla ezigbo ihe oriri na-edozi ahụ n'ọtụtụ mba. Ka ọ dịgodị, enwere echiche na isi ngwaahịa emere site na ọka (achịcha) na-eduga na njuputa. Nke a abụghị eziokwu kpamkpam.
Ọ bụghị achịcha n’onwe ya na-eduga n’uju, kama, ihe a na-agakarị. Ọ bụ ihe nwute na onye ọ bụla riri achịcha dị ka nke ahụ, na-enweghị soseji, chiiz, pate ma ọ bụ ndochi ọ bụla ọzọ. Iji sandwiches dị otú ahụ, ị nwere ike nweta cholesterol dị ukwuu, mana ọ bụghị achịcha ga-ata ụta maka nke a.
Site n'ụzọ, ọ bara uru karịa iri achịcha na-eji ntụ ọka, ọka na ihe ndị ọzọ bara uru na-eme ka ihe ndị dị elu nke nri ahụ mezie. Ingchọta ya na tebulu esighi ike. Dị ka a na-achị, ọ nwere igbe achicha gbara okirikiri, na mgbidi nke achịcha dị otú ahụ ị nwere ike ịchọpụta ihe ọ bụla na-adịghị mma.
Iwu izugbe
Cholesterol Bụ abụba yiri abụba nke ndị otu sterols sitere na anụmanụ. N'akụkụ a, enweghị ike ịchọta ngwaahịa ngwaahịa. N'ime ahụ mmadụ, ọ bụ ihe niile mepụtara na-emepụta ya, mana imeju na-arụpụta ọtụtụ n'ime ya. Ọtụtụ sistemụ anụ ahụ enweghị ike ịrụ ọrụ na-enweghị kọlestrọl. Nke a bụ ihe dị mkpa ụlọ maka akpụkpọ ahụ (na-enye ike, na-echebe akwara intracellular site na radicals n'efu), ọ dị mkpa maka ịtọ homonụ nke nwanyị adrenal, nwanyi na nwoke.
Ọ dị mkpa na kọlestrọl na - etolite acid, protein, na nnu. Bụ ọbara, ọ na -emepụta lipoproteins nwere protein. Lipoproteins dị obere na-ebufe cholesterol site na imeju na akụkụ ahụ niile. LDL na-emerụ ahụ ma ọ bụrụ na enyefere cholesterol karịa mkpụrụ ndụ karịa ka achọrọ maka ọrụ ha dị mkpa. Ọ bụrụ na nsonaazụ nke obere mmanụ lapoprotein cholesterol dị elu karịa nke ọma, mgbe ahụ, nke a bụ ihe ọghọm dị mfe maka ọrịa obi.
Nnukwu nnukwute mmanụ a na-ebuga cholesterol site na akwara laghachi na umeji, ebe a na-akụtu ya ma nwee ya na ihe mgbagha. N'ihi ya, HDL ma ọ bụ HDL na-egbochi mmepe nke ọrịa obi na ọrịa vaskụla.
Gini mere cholesterol ji ebili?
- Oriri na-adighi nma. A na-emetụta abụba ya na abụba zuru oke nke nwere anụ na-acha ọbara ọbara, soseji, abụba, chiiz, na ịchọ mma.
- Ndụ Sedentary.
- Oke ibu bụ ihe dị ize ndụ maka ịbawanye LDL.
- Ụ sịga.
- Abuse abuseụbiga mmanya ókè.
A na-ahụkarị Nkịtị ka ọkwa ya ruru 5 mmol / l. Ihe kpatara nchebara echiche na maka itinyekwu uche na nri gị na ahụike gị abụworị ọkwa cholesterol nke 5 ruo 6.4 mmol / L. Ebe ogo cholesterol dabere na nri, cholesterol nri ga - enyere aka belata ọkwa ya site na 10-15%. A na-akpọ ya dị iche iche: mgbochi cholesterol, hypocholesterol ma ọ bụ cholesterol na-enweghị, mana enwere otu uche - mmachi nke abụba anụmanụ na nri nwere cholesterol.
Dabere ogo ọ dị na nyocha ọbara, nri na-edozi ahụ nwere ike belata nri nwere cholesterol ma ọ bụ wepu ya kpamkpam. Ọ bụrụ n’ịnọgide na-eri nri a obere oge, dịka ọmụmaatụ, n’ime izu, mgbe ahụ nke a agaghị emetụta ọkwa cholesterol, mana ọ ga - enyere aka belata ibu (kilogram abụọ n’otu izu). Maka ebumnuche ọgwụgwọ, ekwesịrị ịgbaso ụdị nri ahụ ogologo oge ma ọ bụ mgbe niile. Ihe oriri kwesịrị ekwesị na-enyere aka iwepụ nsogbu nke metabolism ma belata ibu. Y’oburu na onwa iri ato na ato cholesterol adighi emegharia onodu ahuike, ha n’egwuregwu, ma hu ihu na iri nri.
Nri cholesterol dị obere pụtara:
- Redubelata ngụkọta kalori ọdịnaya nke nri, nke pụtara ịbelata ibu n'ihi nri kalori na obere carb, mana nwee nguzozi na ihe ndị bụ isi. Dika ihe omuma ohuru si puta, obughi nri nri abuba riri oke nke nyere aka nri nri ala-ala iji nyere aka belata cholesterol ojoo (LDL). Erila shuga, nri ọ bụla nwere carbohydrates a nụchara anụcha, ngwaahịa ntụ ọka, poteto, na mmiri.
- Abụba nke abụba anụmanụ na nri nwere cholesterol.
- Atsba ụba nke abụba akwụkwọ nri na eriri. Ihe ize ndụ a abụghị nke cholesterol dị na ngwaahịa ndị ahụ, mana enweghị eriri na nri, nke na-enwe ike iwepu ihe ndị dị ya n'ahụ.
- Na -emechi nnu na 8 g (a kwadebere efere n’ekwunyeghị nnu, ma jupụta nri a kwadebere).
Carbohyd carbohydụbiga mmanya ókè, abụba anụmanụ na mmanya na-aba ụba, na-eme ka calorie kwụsị, bụ́ nke na-emetụta ọnọdụ nke metabolism lipid. Mmụba nke ọdịnaya kalori na-agbakwunye na cholesterol njikọ n'ime ahụ yana mmụba n'ọkwa ya na ọbara. Iji belata kalori ọdịnaya nke nri, a na-ewepụ abụba na ihe na - apụta na anụ anụ site na esi, mgbe nke ahụ gasị bred ma ọ bụ stewed. Mgbe esi anụ na anụ ọkụkọ, abụba na-abanye n'ime ofe, ha na-efunahụkwa 40% abụba.
Ogo nke cholesterol na nri bụ 250-500 mg / ụbọchị, nke dabere na ogo ahụ hypercholesterolemia. Site na ogo dị ala - ọ dịghị ihe karịrị 300 mg kwa ụbọchị, yana iji ọnụ - 200 mg. Ngwaahịa anumanu niile nwere cholesterol, mana ndi mmadu apughi ịhapụ ha kpamkpam. N ’nri, a na-ahapụ iri nri mgbe ụfọdụ, mana o nwere obere cholesterol, na“ cholesterol ”nri anaghị ekwe. Tebụl ga - enyere gị aka ịnyagharịa nke a - ihe cholesterol dị na nri.
| Nri 100 g | Cholesterol n'ime ha (n'ibelata usoro mg) |
| Insbụrụ | 800-2300 |
| Akụrụ | 300-800 |
| Nsen Quail | 600 |
| Imeju anụ ezi | 270-400 |
| Ọkpụkpụ ọkụkọ | 492 |
| Lokwụ anụ ezi | 380 |
| Anụ anụ ezi | 360 |
| Mackerel | 360 |
| Stellate sturgeon | 300 |
| Bọta (ghee) | 280 |
| Azu kaapu | 270 |
| Etu na-acha odo odo | 275 |
| Bọta | 240 |
| Natotenia | 210 |
| Chicken Obi | 170 |
| Oyster | 170 |
| Soseji imeju | 169 |
| Ili | 160-190 |
| Ire amịrị | 150 |
| Pate | 150 |
| Shrimp | 144 |
| Sardines (mkpọ mkpọ) | 120-140 |
| Imeju anụ ezi | 130 |
| Gouda chiiz | 114 |
| Soseji na-ese anwụrụ | 112 |
| Anụ anụ ezi | 110 |
| Roe anụ | 110 |
| Pollock | 110 |
| Abụba anụ ezi | 110 |
| Ude ude 60% | 105 |
| Sausages, sausages | 100 |
| Abụba anụ ezi | 100 |
| Ọgazị abụrụ | 100 |
| Chester Cheese - 50% | 100 |
| Algbọ agha | 99 |
| Nwa atụrụ | 98 |
| Isi asa | 97 |
| Amịrị m | 90 |
| Anụ anụ ezi | 90 |
| Duck na anụahụ | 90 |
| Chicken anụ gbara ọchịchịrị (enweghị ahụ) | 89 |
| Azụ gbara ume na-enweghị atụ | 88 |
| Crabs | 87 |
| Nnukwu sausages Vienna, salami, mortadela, cervelat | 85 |
| Mackerel | 85 |
| Ude 20% | 80 |
| Chicken ọcha anụ (enweghị ahụ) | 79 |
| Nwa atụrụ | 70 |
| Ude ude | 66 |
| Amịrị (dabere) | 65 |
| Egwu | 64 |
| Tilsit chiiz - 45% | 60 |
| Broka na ọkụkọ | 40-60 |
| Turkey | 40-60 |
| Duck | 60 |
| Kostroma chiiz | 57 |
| Ọdụ | 56 |
| Tuna | 55 |
| Mollusks | 53 |
| Ire | 50 |
| Oke osimiri, pike | 50 |
| Soseji nwere obere nri | 40 |
| Macnyịnya mackerel | 40 |
| Utoojoo ude 10% | 33 |
| Codfish | 30 |
| Mmiri ara ehi | 30 |
| Mmiri ara ehi 3% | 15 |
| Kefir na mmiri ara ehi 1% | 3,2 |
| Ha | 2 |
| Mkpụrụ chiiz na-enweghị abụba | 1 |
| Yogọt enweghị abụba | 1 |
| Arụrụ n'ụlọ chiiz - 0.6% | 1 |
| Mmanụ nri | 0 |
| Margarines | 0 |
Tebụl a ga - enyere gị aka ịhazi nri nke ọma. N'ezie, ịkwesịrị ịhapụ nri "cholesterol": ụbụrụ, nkochi ime akwa, offal, anụ mara abụba, ghee. Hapụrụ gị ka ha rie ntakịrị bọta.
Abụba ga-adị 30% nke ngụkọta calorie. Achịcha abụba juru eju (anụ mara abụba, sausaị, azụ, ngwaahịa mmiri ara ehi) ekwesịghị ịbụ ihe karịrị 10%. Ekwesịrị iburu n’uche na anụ ehi, anụ ezi, anụ ọkụkọ nwere nnukwu nke abụba intracellular na-adịghị ahụ anya.
Site na isi mmalite nke protein, a ga-ahọrọ azụ. Agwakọta nke abụba Monounsaturated kwesịrị karịa 15% nke abụba niile, yana polyunsaturated ọdụdụ abụba - 6% (banyere ngwaahịa ndị nwere ya ka a ga-atụle n'okpuru). A ga-eri akwụkwọ nri na mkpụrụ osisi karịa 400 g kwa ụbọchị. A na-ahapụ nnu 5 kwa ụbọchị. Ọ dị mkpa ka a kpochapụ carbohydrates dị mfe.
Cholesterol na-ewedata ihe oriri
- Onye nnọchi anya MNZHK - oleic acid. Ọ bara ọgaranya mmanụ oliv, nke bụ ntọala nke "nri Mediterranean." Dabere na nyocha ahụ, ọnụ ọgụgụ ndị nọ na mba ndị a nwere ọnụ ọgụgụ ọnwụ dị ala site na ọrịa obi.
- PUFA Omega 6 na-enyekwa aka na mbelata hypercholesterolemia. Ha sitere na sunflower, ọka, cottonseed, na mmanu akwukwo nri.
- PUFA Omega 3 Azụ nke mmanụ azụ (mmanu sardine, mackerel, azụ azụ, salmon, halibut) nọchiri anya ya. Nri a na-eme kwa ụbọchị nke 0-1-1.0 g omega-3 sitere na azụ ma ọ bụ mmanụ azụ (nke a nụchara anụcha) belata ohere ọrịa. PUFA omega-3s nwekwara mmanụ ihe oriri (linseed, rapeseed, soy, mustard, nut, sesame). Ọ dị mkpa na mmanụ oriri ga-adị na nri ma mejupụta abụba, n'ihi na mgbakwunye na uru abụba na-enweghị afọ ojuju, ha nwekwara ihe ndị ọzọ na - egbochi atherogenic - phospholipids, phytosterols, squalene na phytostanols.
- Phytosterols na phytostanols dị na mkpụrụ osisi ọka wheat, aki oyibo, ọka, rapeseed, soybean, fir, mmanụ cedar, ugu na mkpụrụ osisi sunflower, ahịhịa na sesame, mkpụrụ (pistachios, cedar, almọnd), akwụkwọ nri na mkpụrụ osisi (karịsịa ube oyibo), osikapa. Ihe ndị a adịghị etinye na eriri afọ ma nwee mmetụta mpaghara. Dabere na ọmụmụ, ngwaahịa nwere phytosterols nwere ike belata cholesterol site na 10% ma ọ bụrụ na eri ya na ọkara nke 2-3 g kwa ụbọchị, yana yana nri cholesterol dị ala site na 24%. Ọ bụrụ na ha na-eri ngwaahịa ndị ahụ ihe ha na emepụtara, ha ga na-akpọkwu mmetụta belata. N’otu usoro nka. l Mmanụ oliv nwere phytosterols 22 mg.
- Gha nkpuru dika isi nri nke nri. Nsonye nke inine, nkpuru osisi na ọka n’eme ka anyi gboo mkpa nri (nke 30-50 g kwa ubochi choro). Ya mere, na-agbakwunye naanị 15 g pectin n'ime nri na-ebelata ọkwa cholesterol site na 15-20%. Na mgbakwunye, mgbe egosiri na nri ahụ, ọnụọgụ fiber na-abawanye n'ihi mkpụrụ ọka, methyl cellulose ma ọ bụ pectin dị ọcha. Ekwesiri icheta na iji ha ogologo oge na ihe karịrị 60 g na-eduga n'ịta ahụ vitamin na mineral ndị dị mkpa.
- Akara nke nwere eriri na carbohydrates dị mgbagwoju anya na-enyekwa aka belata cholesterol na triglycerides. Aansụ na ngwaahịa soya na-ebelata cholesterol n'ihi nnukwu ọdịnaya nke eriri soluble, na usoro protein nwere ike dochie anụ ọ bụla. Nwekwara ike iji ngwaahịa soy - tofu, tem, miso.
- Akwụkwọ nri na mkpụrụ osisi niile na-acha ọbara ọbara na odo polyphenolsna-akpali mmepụta nke HDL: blueberries, viburnum, cornel, raspberries, blakberị, strawberries, chokeberries, kranberị, lingonberries, mkpụrụ vaịn na-acha ọbara ọbara, eggplant, kabeeji uhie, beets, pọmigranet. Mmeri n'etiti nke a bụ ihe ọ cụ cụ kranberị. Enwere ike ikpokọta ihe ọicesụ Juụ.
- N'ime akwụkwọ nri, kabeeji na-acha ọcha. Ojiji ya bara uru n'ụdị ọ bụla, o kwesịrị ịdị na nri kwa ụbọchị n'ihe dịkarịa ala 100 g.
- Garlic bụ ihe dị n'okike statinna-ebelata mmeputa nke LDL. Iji nweta nsonaazụ a na-ahụ anya, ịkwesịrị iji ya ruo ọnwa 3, 2-3 cloves kwa ụbọchị (jiri nlezianya jiri eriri afọ, ọnyá afọ, pancreatitis na prick).
- Ayod nwere mmetụta hypocholesterolemic ma gbochie idobe nke lipids na mgbidi arịa. Ihe sitere na ya bu nri azu: oporo, kukumba oke osimiri, azu, akwara, Kale, ihe eji eme ha nwere ike iodine.
- Ọrụ nke chromium nwekwara njikọ hypocholesterolemic na mmetụta hypoglycemic. Isi mmalite bụ ntụ ọka rye na ọka wit dum, yist achịcha, anụ, ọka, ọka na ọka bali.
- Selenium bụ microelement na ntụgharị uche nke antioxidant ma achọtara ya na ọka wit na oat bran, mkpụrụ sunflower, salmon pink, achịcha ọka, akwa, ọkụkọ, agwa, lentil.
- Achịcha mmiri ara ehi na yoghurts dị ụtọ Ihe eji eme aru thermococcus na Lactobacillus bulgaricus.
Ngwaahịa ndị a niile ga-enyere ọkwa dị ala. cholesterol. N’ezie, ọgwụ dị oke irè na nke a, mana na-emegide usoro nri, ịdị irè ha na-abawanye.
Usoro ọgwụgwọ ndị mmadụ ga-enyekwa aka ruo n’ókè ụfọdụ.
Ọ dị mma ị drinkụ tii ginger. Ginger gbue ma wụsa esi mmiri. Na-ewerekarị 1 tsp. ginger na otu iko, tinye iberi nke lemon ma sie ọnwụ ma ọ dịkarịa ala minit 30.
Infusion nke herbs na mmiri ara ehi thistle osisi: 1 teaspoon nke ngwaọrụ kwa 250 ml nke esi mmiri, hapụ 15 nkeji. Ke usenubọk ye mbubreyo, minit 30 mbemiso nri, ,ụọ infusion ke ọkụ. You nwere ike iri “nri” sitere na mmiri ara ehi - 1 teaspoon nke nri, jiri nlezianya na-ata ma drinkingụọ mmiri, were ya ugboro 2-3 n’ụbọchị tupu nri.
Mmanụ galiki: iko mmanya 2 na galiki 10 na galiki a pịrị apị site na pịa. Enwere ike iji mmanụ a mee ihe dị ka ihe eji egbu egbu na ejiji maka salads, ọka, inine.
Ngwunye nke nkpuru dil: 1 tbsp. mkpụrụ wụsara 250 ml nke mmiri esi, mgbe ọ gwasịrị ya nkeji iri na ise, hichapụ ma were iko 0.25 tupu nri ọtụtụ ugboro n'ụbọchị.
Nkwupụta izugbe na mgbakwunye na nri na-edozi ahụ bụ: ịba ụba nke arụ ọrụ, ụra zuru oke, ịhapụ omume ọjọọ.
Ngwaahịa hapụrụ
- Ntọala nke nri a na-eri kwa izu bụ nri azụ na azụ. Gụnye tuna, mackerel, flolif, cod, salmon, salmon na 100 g nke azu 2-3 ugboro n'izu. N'otu oge, ịkwesịrị ịhapụ azụ na squid caviar ma ọ bụ belata ojiji ha (dịka ọmụmaatụ, ugboro 2 n'afọ).
- Ihe mgbakwunye bara uru na salads niile bụ mmiri mmiri.
- Tinye opekata mpe, 400 g nke mkpụrụ osisi na akwụkwọ nri. Iri ohuru, kpochapu akwukwo nri nile nke apuru iri. Jiri anụ ọkụkụ dị iche iche chọọ mma anụ na azụ, bekee, karọt, zukini, pumpkins, eggplant, peas green, ebe ọ bụ na ị belata poteto. Akụkụ mmụkọ nri kwesịrị ịbụ mkpo, nke nwere nnukwu protein nri. Ọ bụrụ na anabatụrụ nke ọma, tinye ha kwa ụbọchị na nri gị.
- A na-eripịakwa mkpụrụ osisi na ata ma ọ bụ n'ụdị decoctions na compotes. Enwere ọtụtụ pectins na mkpụrụ osisi citrus, mkpụrụ osisi apụl, mkpụrụ osisi dogwood tomato, viburnum, mkpụrụ vaịn, kranberị. Ha na-ahụ eriri afọ, na-akpali usoro metabolic. Ihe a anaghị egbu mmiri n’ime eriri afọ, ma tinye onwe ya n’ime onwe ya. toxins na cholesterol, na-ewepụ ha n’ahụ.
- Ihe ọụụ ọ Juụ Juụ dịkwa mkpa. Ihe bara uru karịsịa bụ oroma, mkpụrụ osisi, oroma na ihe ọicesụ berụ beri. You nwere ike ị drinkụ ihe ọ orangeụ orangeụ oroma n'ụtụtụ, yana mkpụrụ osisi na mgbede.A na-atụ aro ihe ọ vegetableụ ,ụ mkpụrụ osisi, a vegetableụ biiti na karọt. Ihe ọ juiceụ Beụ Beetroot na-amalite ị drinkụ 1 tablespoon.
- Na mgbakwunye na mkpụrụ osisi na akwụkwọ nri, were bran, fenugreek, sesame na flax mkpụrụ dị na kọfị kọfị - ndị a bụ isi mmalite ndị ọzọ nke eriri, mmanụ na phytosterols na-enyere aka ịlụ ọgụ oria.
- Na-a branụ bran tupu nri n'ụtụtụ maka ngaji 2 na n'abalị, echefula ị drinkụ mmiri buru ibu ụbọchị dum.
- You nwere ike esi ofe ọka, ofe kabeji, ofe beeroot, borscht, ma ọ bụ ofe jiri obere ọka.
- Ewepu ahihia anu na ofe esi nri na mmiri ma obu ofe akwukwo nri. Ofe na-akwado nke ọma, a naghị eghe eghe ma eghe n’ọkụ ewee bata n’ime ha.
- Anụmanụ na anụ ọkụkọ bụ naanị obere abụba dị iche iche. Maka nri dị mma, iri anụ ọkụkọ na anụ ugboro 2 kwa izu ezuola. Anụ Turkey bara uru (o nwere obere abụba) na ekwesịrị ịhọrọ ya. Isi nri dị n'ụdị sie ma ọ bụ sie, mgbe esi anụ.
- A na-anabata achịcha achịcha ọka, ọka. You nwere ike ịme achịcha ma ọ bụ bred n'ime onwe gị site na ntụ ntụ soy. You nwere ike iri kuki a na-adịghị egbu egbu, achịcha ọka. A na-eme ihe ndị eji eme ụlọ nke ọma n'ụlọ na-enweghị nnu ma gbakwunye bran, flax mkpụrụ ma ọ bụ sesame.
- Mmiri ara ehi, ngwaahịa mmiri ara ehi na chiiz ụlọ na-eriju afọ nwere obere abụba, a ga-ahọrọ chiiz nke nwere abụba nke 20-30%, yana ude na ude dị obere ga-eji naanị na efere. Nri izu uka puru iche nwere ike itinye ihe ruru akwa ato 2 na oke akwa ọcha na-akparaghị ókè.
- A kwadebere ọka a na-ejikọtara ọnụ site na buckwheat, oat, na ọka na-agba aja aja, mana ọ bụrụ na ị nwere mmasị n'ibelata ibu, mkpụrụ ọka dị na nri ahụ kwesịrị ibelata. Dị ka nhọrọ nri dị n'akụkụ, ịnwere ike iji pasili nke e ji ntụ ọka na nke ọka wit mee. Ọ dị mma ịgụnye oat efere ma ọ bụ jelii na nri - otis wepụ cholesterol.
- Jiri mmanu akwukwo nri anabataghi i gha eme n’oge. Karịsịa bara uru bụ olive, ọka, sesame na flaxseed.
- Mkpụrụ nwere abụba monounsaturated bara uru maka ahụ. A na-atụ aro iri 30 g nke mkpụrụ na mkpụrụ kwa ụbọchị. Walnuts bara uru karị maka iwetulata cholesterol.
- Mpempe akwụkwọ ndụ akwụkwọ ndụ na-eji lemon, lemon, oroma, ihe ọicesụ ,ụ, mmiri mmiri na-enweghị gas kwesịrị ị beụ mmanya ruo 2 lita kwa ụbọchị.
Akwụkwọ nri na ọka
Mkpụrụ na mkpụrụ osisi a mịrị amị
Ọka na ọka
Uslọ ahịa
Azụ na azụ
Legumes, mkpụrụ, mkpụrụ
Umu ụdị osisi a nwere abụba. Yabụ, na 100 g nke soybeans, ihe dị ka 18 g nke abụba, nke a na - eme kalori na - edozi ahụ nke ukwuu, nke pụtara na ojiji ya riri oke calorie nke nri. Agbanyeghị, ị kwesịrị ịkpachara anya maka abụba a maka ndị nwere kọlesterol dị elu ma na-atụ egwu mmepe nke ọrịa obi. Soybean mmanụ kpamkpam nwere obere lipoproteins dị ala. Ọzọkwa, akụrụngwa ndị na-arụ ọrụ nke abụba dị otú ahụ, yana eriri, dị na soy na mkpo niile, na-enye gị ohere wepu kọlesterol dị mma ma si otú ahụ belata atherogenicity ọbara.
Ọ kachasị mfe iji nwude abụba onye ọrịa ririla site na iji tebụl pụrụ iche. Na mbu, odi nkpa ka itughari uche nke oma, tugharia ma tuo ahia. N’ọdịnihu, ịgbakọ mkpokọta calorie ga-adị ngwa ngwa.
| Ngwaahịa, 100g | Abụba | Kalori, kcal |
|---|---|---|
| Achịcha rye | 0,7 | 214 |
| Achịcha ọka | 2,4 | 254 |
| Ime achịcha | 7,6 | 297 |
| White kabeeji | 0,1 | 27 |
| Olive | 10,7 | 115 |
| Tomato | 0,2 | 20 |
| Kukumba | 0,1 | 15 |
| Peas | 1,2 | 303 |
| Agwa | 0,1 | 58 |
| Soybean | 17,3 | 395 |
| Agwa | 1,1 | 310 |
Osisi na nkpuru. A na-emebi aha ọma nke mkpụrụ na mkpụrụ dị ka ihe dị elu nke abụba n'ime ha, mana ị gaghị atụ egwu nke ikpeazụ. Ezigbo abụba monounsaturated acid dị na mkpụrụ na akụ bụ ihe onye ọrịa ukwu na-arịa ọrịa cardio chọrọ iji belata ndepụta atherogenic. Ka ọ dị ugbu a, walnuts bụ naanị ngwaahịa dị na otu a nke nwere omega-3 acid, yabụ ọ bara uru inye ha ebe izizi n'ime ndepụta a.
Osisi na abụba
Ngwa ahia zuru oke ma ọ bụ nke amachiri
- achịcha, achịcha, achịcha, achịcha, achịcha,
- Meji, anụ ezi na-egbu egbu, ọbọgwụ, ọga, na-esi nri, a na-ata ata anụ na saus,
- ụdị ahịhịa ọka, ụdị nri, anụ azụ na caviar,
- chiiz ụlọ, abụba gbara ụka, chiiz na ude,
- chọkọleti, ice cream, koko, kọfị siri ike na kọfị,
- osikapa, pasta, semolina.
Fectionchọcha
Charterol nke Na - enweghị Nri cholesterol
- Oats bụ onye ndu na tebụl nke ngwaahịa ndị na - enweghị kọlestrọl, ihe ndabere maka usoro ọgwụgwọ ọgwụgwọ maka atherosclerosis. Ihe ndị mejupụtara ya na-egbochi njikọ LDL, na-egbochi izobe ihe, ma na-echebe arịa site na ọbara ọgbụgba. N'ime ihe mejupụtara enwere Aventramides pụrụ iche - ọgwụ mgbochi kachasị ike site na otu polyphenols. Iri nri mgbe nile oatmeal nwere ike obughi na cholesterol, kamakwa iweghachi metabolism, wepu oke ibu.
- Raspberries, strawberries, currants na mkpụrụ osisi citrus bara ụba na ascorbic acid, nke na-ebelata oke mbibi nke arịa arịa ọbara na-egbochi ịmepụta iberibe ite. Rịpọbasị bụ ọgwụ aspirin nkịtị na-eme ka sistem ọrụ obi na-arụ ọrụ. Nri ndị a nwere ike ibute ihe nfụkasị.
- Apụl nwere pectins, nke na-ahụkarị metabolism nke anụ ahụ n'ime ahụ. Mkpụrụ contraindicated na eriri afọ nsogbu.
- Ube oyibo nwere acid nke nwere abụba na pectin. Ngwakọta ahụ nwere beta-phytosterol. Nke a bụ ahịhịa maka arịa anyị.
- Ugu - enyere aka iwepu oke ibu na cholesterol buru ibu. Ahụ mmadụ na-etinye ya n'ụzọ zuru oke, nwere beta-carotene, ọtụtụ eriri. Nke a bụ ngwaahịa dị oke mma maka mgbochi nke atherosclerosis.
- Mkpụrụ almọnd - n’enyeghị nnukwu calorie bu ezigbo ngwaọrụ iji gbochie atherosclerosis ma gbochie idobe oghere n’ime mgbidi nke arịa ọbara. Ọ bụ contraindicated na eriri afọ eriri afọ, na-akpachara anya na-arịa nke ahu anataghi.
Mkpụrụ osisi na tomato, mmanụ oriri, akwụkwọ nri
Ọ dị njọ ịsị na mkpụrụ osisi niile anaghị akwụ ụgwọ. Ikekwe mkpụrụ osisi kachasị ewu ewu nwere nnukwu abụba maka ngwaahịa osisi bụ ube oyibo. Ihe dị gram 15 g dị 100 g nke ngwaahịa, mana ha niile nwere polyunsaturated, nke pụtara na ha agaghị eduga na mbadamba ọnya na mgbidi arịa ọbara.
Ozi ọma gbasara mkpụrụ oliv na-atọ ụtọ. Mkpụrụ osisi ndị a bụ mmanụ bara ụba maka mmanụ, mana ha niile agaghị emerụ sistemụ akụrụngwa, mana ọ na-ewusi ya ike. Polyunsaturated acid dị ka linoleic, oleic na linolenic ga-ewepụ cholesterol ọjọọ na arịa.
Mmanụ nri. Ngwaahịa a bụ ezigbo ịchọta maka ndị na-emepụta na ndị na-ere ahịa gburugburu ụwa. N'ihe fọrọ nke nta ka ọ bụrụ mpempe akwụkwọ ọ bụla nwere mmanụ ihe oriri ọ bụla ị ga - ahụ ihe edere "na - enweghị kọlestrọl", nke a bụkwa eziokwu. Agbanyeghị, ịkọwapụta ihe ndị dị otú ahụ doro anya bụ ihe a na-akpọ ịkpọ lemon uto. Onweghi mmanu cholesterol na mmanu obula. Ọzọkwa, akụkụ niile nke ngwaahịa a na-agbasi mbọ ike na itinye ego ya n'ahụ mgbidi nke arịa ọbara.
Ọnọdụ dịtụ iche na mmanụ oriri. Site na ọgwụgwọ a, a na -emepụta polymer nke ọdụdụ mmanụ na mmanụ, nke nwere ike ibute ọrịa cholesterol n'ime ahụ, yana ihe a niile - ịghara ịkọwa ọnụ ọgụgụ buru ibu nke carcinogenic na ihe ndị na-egbu egbu (acrolein, acrylamide, heterocyclic amines na peroxides) nke nwere ike ibute ọrịa kansa.
Akwukwo nri. Ha enweghị cholesterol ma ọlị, yabụ ị nwere ike ibuga ha n'ime nri gị na-enweghị obere ụjọ maka ịbawanye ọkwa nke ihe ndị nwere ike ịmịkọta ọbara na plasma ọbara. Ọzọkwa, ụdị ngwaahịa a bara ụba n'ụba dịka ọ nweghị ọzọ, nke na-enyere aka wepu abụba sitere na akwara ọbara ma na - eme ka usoro nri diges.
Mmiri ara ehi na iyak
Azụ osimiri na azụ ndị ahụ nwere abụba anụmanụ, nke pụtara na ha nwekwara kọlestrọl. Iji malite, ekwesiri ighota na kọlestrọl nile dị na azụ, na obere ihe ole na ole, dị mma. N ’mmanụ azụ, enwere omefulu nke omee-6 na omega-3 pụrụ iche, nnọchi nke ahụ ka siri ike ịchọta taa. Akpukpo a nwere aru dika ndi cholesterol ojoo ma wepu ya n’anu ahu, ma onu ogugu nke oma, n’aka nke ya, na abawanye. Ọ bụ ya mere Capsules nwere ihe ndị a na-arụ ọrụ ji arụ ọrụ taa bụ akụkụ dị mkpa nke ọgwụgwọ nke ndị ọrịa na ngalaba ọrịa obi. Ihe dị iche bụ oporo, bụ nke akwadoro maka ndị mmadụ na-arịa atherosclerosis na plaque n'ime arịa.
Tii, Kọfị, koko
Tii bụ ihe ọ drinkụ thatụ na-enweghị ụdị abụba kpamkpam, nke pụtara na cholesterol enweghị ya. A na - anakọtara mmanụ osisi tii a ma ama site na bitụ site na akwụkwọ site na distillation. Nri uto dị n’ tii na-eju afọ bụ n’ihi nnukwu tannin dị na ngwaahịa a. Tannin bụ ihe na-ejikọ ihe niile dị n’ime ya. Nke a metụtara ma nri abụba nke nri (nke gụnyere obere lipoproteins dị ala) yana otu esi achọta ihe bara uru. Ekwuputara na ịsacha nri na tii, mmadụ agaghị enweta ya na mmanụ, ọ bụrụgodi na o riri anụ dị ukwuu.
Ọ bụ mmadụ ole na ole na-achọpụta kọfị dị ka ngwaahịa maka ịbelata ibu. Kọfị bụ ihe ọ popularụ energyụ ọ drinkụ energyụ na-enye ọ affordableụ andụ na-enye ọ thatụ thatụ na-adịghị mma nke na-amalite ụtụtụ nke nde mmadụ gburugburu ụwa. N'oge na-adịbeghị anya, kọfị nọ na ndepụta ndepụta nke ndị mmadụ na-arịa oke kọleji. Ihe a bụ ikike ya iji mee ka nrụgide dịkwuo elu, nke a na-abawanye n’etiti ndị a ma ọ bụ nwee oke nke ụkpụrụ.
Taa, ndị ọkà mmụta sayensị mezigharị kọfị ma kwe ka ọ dịrị ndị ọrịa na-arịa ọbara mgbali elu. Ọzọkwa, ọmụmụ nnwere onwe egosila na ị ofụ kọfị mgbe niile na -ebelata egbugbere ọnụ plasma. Enweghi cholesterol ma kọfị na ala kọfị. O nwere obere mmanu di nkpa, nke enwere ike inyocha ya ngwa ngwa site n’ile anya n’azu kọfuru ohuru. Otutu nkpuru osisi (malic, caffeic, chlorogenic, acetic, citric) na - akpali oru nke aru niile.
Koko bu ihe puru iche n’ime ihe mebere ya. Cocoa ntụ ntụ nwere ihe dị ka gram 10 nke abụba, mana abụba a nwere ahụ ike. Osisi polyunsaturated abụba gwakọtara yana polyphenols na-eme dị ka ọgwụ. Kwadebere nke ọma na kọlịflawa na-enyere aka ibelata abụba nke mmadụ riri tupu ị drinkingụ iko mmanya a. Ọ dị mkpa ka ị ghara ịgbakwunye nnukwu shuga na mmiri ara ehi na ya, ka ị ghara ibelata ihe ndị bara uru. N’ikpeazụ, ndị dọkịta na-adọ aka na ntị gbasara uru nri koko.
Yabụ, 200 g nke ihe ọ drinkụ withụ nke mmiri ara ehi na shuga nha 200 Kcal. Anyị nwere ike ikwu na nke a abụghị naanị ihe ọ butụ drinkụ, kama ọ bụ nri, nri dị mma, i kwesịghị ịgbakwunye ihe na-atọ ụtọ kalori na ya.
Ọsụsọ dị ka ngwaahịa nke ndị mmadụ na-arịa kọlesterol kwesịrị echefu banyere ya ebighi ebi. Nke a abụghị eziokwu kpamkpam. Ọ bụrụ na onye ọrịa ahụ amalitepụtaghị ọrịa shuga, mgbe ahụ, a na-anakwere ojiji nke Grafica n'ọtụtụ ezi uche yana ọ bara uru, ọ bụ naanị ihe dị mma ịhọrọ ezigbo goodies. Yabụ, marshmallows ma ọ bụ alaala dị ala, ihe fọrọ nke nta ka ọ bụrụ abụba, nwere obere mkpụrụ nke soluble, nke a na-emepụta n'ime ụlọ ọrụ ahụ site na ịmịchapu na mkpụrụ osisi na mkpụrụ osisi. N’ezie, ụyọkọ akwara a pere mpe, ma ọ na-arụkwa ọrụ wepu abụba n’ahụ. Enwere ike ileta Caramel ka ọ baghị uru, ọ bụ ezie na o nweghị cholesterol.
Nke ikpe azu, bu ihe bara uru na nke aka ya na ngwa ahia ndi a bu halva, nke eji eme ya emeputa. Dị ka ị maara, a na-anapụ mmanụ oriri nri cholesterol dị njọ, nke pụtara na onye ọrịa nwere ike ị nweta ụtọ a, n'ezie, na ịgbakọ mkpokọta kalori ọdịnaya nke nri ụbọchị. Ọzọkwa, polyunsaturated acids acids dị na halva ga-eweghachi nguzozi nke cholesterol dị mma na nke ọma na plasma ọbara ma belata ndepụta atherogenic.
Ma ọ ka mma ịjụ ụtọ na ejupụta na ọdụ. Abụba, nke bụ ntọala maka ejupụta ndị dị otu a, nwere kọlestrọl maka ya enwere nnukwu ihe egwu. Ọ dị ezigbo mkpa icheta na ọbụlagodi onye ahụike, ihe ụtọ bụ ihe eji megharịa ọnụ nke na-eweta ọtụtụ kalori.
Tebụl ahụ ga-enyere aka ịgbakọ ọdịnaya calorie kwa ụbọchị.
| Ngwaahịa, 100g | Abụba, g | Kalori, kcal |
|---|---|---|
| Mmanụ a .ụ | 0,2 | 308 |
| Marshmallows | 0,2 | 299 |
| Marmalade | 0,1 | 296 |
| Caramel | 0,1 | 296 |
| Halva sunflower | 29,6 | 516 |
| Iris | 7,5 | 367 |
| Ọka | 0 | 374 |
| Ogbo achicha | 20 | 399 |
| Mkpụrụ Wafe | 2,8 | 342 |
| Abụba Abụba | 30,2 | 530 |
| Udere achịcha ọka achịcha | 38,6 | 544 |
Dịka ị siri hụ, ndụ nkịtị na cholesterol dị ndụ ka ga-ekwe omume. N’ezie, onye ọrịa ahụ ga-alụ ọgụ maka ahụike ya, mana ọgụ a nwere ike ịdị ụtọ ma ọbụnakwa ụtọ. Ngwaahịa ahọpụtara nke ọma na obere ọdịnaya kwesịrị ịdị na ndepụta nke ndepụta ahụ mgbe ị na-azụ ngwaahịa, mgbe ahụ enwere ohere ọ bụla na ịdị mma nke ndụ ga-alaghachi n'ọkwa dị elu.
Ndepụta ngwaahịa cholesterol dị ala
- Mmanụ oliv bụ mmanụ kasị ukwuu nke ọdụdụ na phospholipids. Iri nri ya mgbe nile na --ebe onodu “ihe ojoo” ma bulie cholesterol “mma”. Ihe mejupụtara ahụ nwere polyphenols - ọgwụ antioxidants sitere n'okike na-ebelata mmepe nke atherosclerosis ma na-edozi ọbara mgbali elu. 50 ml mmanụ olive zuru ezu kwa ụbọchị.
- Azụ bụ nri cholesterol dị ala. O nwere abụba bara uru, bara uru maka imeju na ịkọwa metabolism abụba. Ihe kachasị bara uru bụ salmon: chum, salmon na salmon. Halibut, trout, tuna na azụ asa bara uru.
- Erimeri ihe mmiri juru nwere cholesterol dị ala. Dika ihe omimi sayensi si kwuo, nri azu na ewepu ahihia. Squids nwere taurine, nke na-edozi cholesterol. Potassium dị mkpa maka obi. Astaxanthin na-echebe mkpụrụ ndụ anyị ịka nká.
Ngwunye nke otis
Iji belata cholesterol ọbara site na 20% ga - enyere aka ịbịanye mmanụ otis.
- Iji kwadebe ya, ịkwesịrị ịwụnye otu iko oatmeal na thermos na 1 liter nke esi mmiri, hapụ maka otu ụbọchị na nje.
- Were ọkara iko otu awa tupu ị rie nri.
- Usoro ọgwụgwọ ya bụ izu abụọ. Were izu izu izu ma gaba.
Kekọrịta "Ngwa Ngwa cholesterol dị ala"
Gịnị bụ cholesterol ma gịnị kpatara ọ ji emerụ ahụ?
Cholesrol bụ ihe eji eme ka mmanya gbue egbu bụ nke akụrụ n’ime akwara, eriri afọ, akwara ọmụmụ ya na ahụ ọria adrenal. Ihe ndị ọzọ na-abanye n’ahụ banye nri.
Mmanya na-aba n'anya na-arụ ọtụtụ ọrụ bara uru. Ọ bụ akụkụ nke sel sel, na-etinye aka na nzuzo nke vitamin D na ụfọdụ homonụ, na-akwado arụ ọrụ nke sistem na ịmụ nwa.
Cholesterol nwere ike ibu obere molikula (LDL) yana nnukwu molekụla (HDL). Ihe ndị a dị iche iche dị iche iche dị na ahụ na arụ ọrụ ha.Yabụ, HDL arịa dị ọcha, na LDL mechiri.
Na mgbakwunye, lipoproteins dị ala na-akpaghasị usoro inye ọbara maka akụkụ ahụ. Mbelata lumis vaskụla na myocardium na-eduga n'ilepụta ischemia nke obi. Site na agụụ oxygen zuru ezu, necrosis anụ ahụ na-eme, nke na-ejedebe na nkụchi obi.
A na-etolite oghere atherosclerotic n'ime arịa ụbụrụ. N'ihi ya, mkpụrụ ndụ akwara na-anwụ ma ọnya na-amalite.
Maka ịrụ ọrụ nkịtị, ọ dị mkpa ka ọkwa cholesterol na-emerụ ahụ ma baa uru. You nwere ike dozie ogo nke ihe ndị a ma ọ bụrụ na ị na-eji ihe oriri kwa ụbọchị nke ga-ebelata ịta LDL.
Nke kachasị, ọdịnaya nke cholesterol dị n'ọbara na-ebulite abụba na-enweghị afọ ojuju sitere na anụmanụ. Ngwaahịa ndị a nwere cholesterol dị elu:
- Offal, karịsịa ụbụrụ,
- anụ (anụ ezi, ọbọgwụ, nwa atụrụ),
- bọta na chiiz,
- akwa nkochi ime akwa
- nduku eghe
- azụ iyak
- Grafica
- utoojoo ude ma Mayonezi,
- bara ụba anụ ahịhịa,
- mmiri ara ehi.
Youkwesighi ịhapụ abụba kpamkpam, ebe ọ bụ na ha dị mkpa maka metabolism nkịtị, a na-etinyekwa ya na nhazi nke sel.
Maka ezigbo nguzozi, o zuru ezu iri nri nke ọdịnaya LDL pere mpe.
Nri cholesterol
Nri cholesterol dị ala bara ụba na stanol osisi na sterol. Dabere na ihe ndị a, a na-eme yogurts na-enweghị shuga, nke a na-ewe maka hypercholesterolemia.
Ọtụtụ ngwaahịa ndị ọzọ ga - enyere aka belata ọkwa LDL site na 10-15%. Ndepụta nri nke nwere abụba dị mma, lecithin na linoleic, arachidonic acid bụ isi nke anụ ọkụkọ (ọkụkọ, fillet turkey) na anụ (anụ ezi, anụ ọkụkọ).
Site na kọlestrọl dị elu, a ga-eji nri mmiri ara ehi mejupụtara (nri chiiz, kefir, yogọt) mee ka ihe oriri juju afọ. Enweghị uru bara uru bụ nri mmiri na ụdị azụ (shrimp, pike perch, hake, squid, scallops, mussel) nwere iodine nke na-ekweghị ka edobe lipids na mgbidi vaskụla.
Nri cholesterol ndị ọzọ dị ala na-egosi na tebụl dị n'okpuru:
| Aha ahia | Arụ ọrụ n'ahụ | |||
| Ọka ọka (bali, osikapa agba aja aja, otis, buckwheat, oatmeal, bran) | Ọ bara ọgaranya na eriri, nke na-agbada LDL site na 5-15% | |||
| Mkpụrụ osisi na mkpụrụ osisi (mkpụrụ osisi citrus, strawberries, apụl, ube oyibo, mkpụrụ vaịn, raspberries, plums, unere) | Ọ na -eme n'ụba na abụba na - abụba, nke anaghị agbaze na eriri afọ, na - ejikọ kọlesterol ma wepụ ya n'ahụ. Vitamin na mineral na-agbanwe LDL ka ihe bara uru dika homonụ mmekọahụ | |||
| Mpempe akwụkwọ nri (olive, soybean, cottonseed, rapeseed, ọka, sunflower, linseed) | Ha bụ ihe nnọchi zuru oke maka ngwaahịa na-emerụ ahụ nwere cholesterol. Ha nwere oleic acid, omega-3 na 6 na ihe ndị ọzọ anti-atherogenic (phytostanols, phospholipids, squalene, phytosterols). Ihe ndị a na-ebelata cholesterol ma belata ohere ọrịa obi. | |||
| Akwukwo nri (tomato, eggplant, garlic, karọt, kabeeji, zukini) | N'iji ihe eji eme ihe kwa ubochi, wedata cholesterol ojoo rue 15%. Ha na-asacha arịa site na mbadamba nkume atherosclerotic, na-egbochi nguzobe ha n’ọdịniihu | |||
| Akpukpo ahihia (lentil, agwa, ube, soy) | Belata mkpokọta LDL ruo 20% n'ihi ọdịnaya nke selenium, isoflavone na magnesium. Ihe ndị a nwere mmetụta antioxidant, ha na -ebe akwa kọlestalerol site na mgbidi nke arịa ọbara | |||
| Mkpụrụ na mkpụrụ (flax, almọnd, pistachios, cashews, sesame mkpụrụ, mkpụrụ osisi sida) | Ha bara ụba na phytostanols na phytosterols na-ewepụ LDL n'ahụ ahụ. Ọ bụrụ na iri 60 g nke ngwaahịa ndị a kwa ụbọchị, mgbe ahụ otu ọnwa cholesterol ọdịnaya ga-agbadata ruo 8%. A na-etinye oge ụfọdụ na ndepụta nke nri bara uru maka hypercholesterolemia. Ngwa nri ndị dị ka marjoram, basil, dill, laurel, mkpụrụ nke caraway na pasili. Ojiji nke peas dị ụtọ, ose na ose na-acha ọbara ọbara na-achọ ka amachi. Na mgbakwunye na mwepu nke abụba sitere na nri, iji gbochie hypercholesterolemia, ọ dị mkpa iji belata oriri nke carbohydrates ngwa ngwa.
Ndepụta nri na nri maka cholesterol na-ebelata nri
Cookingzọ nri akwadoro bụ ịme achịcha, esi nri, esi nri na ịche steepụ. Ọ bụrụ n’ịgbaso iwu ndị a dị mfe, mgbe ahụ ọkwa nke cholesterol na-agbanwezi mgbe ọnwa ole na ole gasịrị. Agbanyeghị ụdị nri dị iche iche, akwụkwọ nri, ngwaahịa mmiri ara ehi na-enweghị abụba, mkpụrụ osisi, mkpịsị ahịhịa, tomato, anụ ezi, azụ na ọka ọka ga-esonye mgbe niile. Nleta nlele nke hypercholesterolemia yiri nke a:
Iji belata ọkwa nke cholesterol ọjọọ, ịkwesịrị iji Ezi ntụziaka site na nri ndị enyere. Yabụ, anụ na lentil ga - enyere aka belata ịta LDL. Agwa na-sie ruo mgbe juu, igbasa na colander, efere adịghị drained. Otu alọtsaiki na cloves abụọ nke galiki na-ata mma. Bee anụ ahụ site na tomato abụọ, bee anụ ahụ n'ime cubes. A na-agwakọta akwụkwọ nri na lentil puree na stew maka nkeji 10. Na ngwụcha nke isi nri, a na-agbakwunye ngwa nri (coriander, zira, paprika, turmeric) na obere ihe oriri na mmanụ. Na cholesterol dị elu, ọ bara uru iji salad Adyghe chiiz na ube oyibo. Maka nkwadebe ya, a na-egbutu otu apụl na paịlị nwere ya n'ime cubes ma gwakọ ya na chiiz. A na-eji mmanụ oliv, ihe ọ juiceụ lemonụ lemon na mọstad mee ihe eji ejiji. N'agbanyeghị na hypercholesterolemia, ị nwere ike iji ofe si mgbịrịgba ose na ogwe Brussels. Ntụziaka maka nkwadebe ya:
Kedụ ihe iri nri nke cholesterol dị ukwuu ka akọwara n’ime vidiyo n’isiokwu a. Nri Nri | |||
| mmiri mmiri | 0,0 | 0,0 | 0,0 | - |
| tii | 0,0 | 0,0 | 0,0 | - |
Nri nwere nnukwu ihe omuma nke mmanu riri nne n’ime obara gha pere mpe. Ekwesịrị iji ihe oriri ruo ugboro 6 kwa ụbọchị na obere mpaghara.* data dị kwa 100 g nke ngwaahịa
Ngwa ahia zuru oke ma ọ bụ nke amachiri
- achịcha, achịcha, achịcha, achịcha, achịcha,
- Meji, anụ ezi na-egbu egbu, ọbọgwụ, ọga, na-esi nri, a na-ata ata anụ na saus,
- ụdị ahịhịa ọka, ụdị nri, anụ azụ na caviar,
- chiiz ụlọ, abụba gbara ụka, chiiz na ude,
- chọkọleti, ice cream, koko, kọfị siri ike na kọfị,
- osikapa, pasta, semolina.
Isiokwu Ndị A machibidoro iwu
| Ndi na-edozi, g | Abụba, g | Carbohydrates, g | Kalori, kcal |
Mkpụrụ na mkpụrụ osisi a mịrị amị
Ọka na ọka
Ntụ ọka na onyinye
Fectionchọcha
Ihe akụrụngwa na nke oge
Mmiri ara ehi
Chiiz na chiiz ụlọ
Anụ ngwaahịa
Uslọ ahịa
Azụ na azụ
Osisi na abụba
Nri Nri
* data dị kwa 100 g nke ngwaahịa
Nchịkọta nri nri cholesterol (Nri)
Hazie nri 5-6 kwa ụbọchị. Na-arụsi ọrụ ike na ịdị mma, tụfuo nri ndị nwere abụba zoro ezo (sausages, sausages, chiiz, ham, rolls, pastes). Site na ịhọrọ anụ na-esighị ike ma sie ya nke ọma, ị ga-amata ogo abụba na kọlestrọl dị na ya.
Jiri abụba dị ntakịrị mgbe ị na-esi nri, nke pụtara iji nri ya na mmiri mmiri okpukpu abụọ, igbe ma ọ bụ ghee. Wepu carbohydrates “ngwa ngwa” - ha na - akpali mmepụta nke insulinnke sonyere na ntughari shuga n’abuba. Nyere ndụmọdụ niile, ị nwere ike ịme menu dịgasị iche.
| Nri ụtụtụ |
|
| Nri ụtụtụ nke abụọ |
|
| Nri ehihie |
|
| Tii di elu |
|
| Nri abalị |
|
| Maka abalị |
|
| Nri ụtụtụ |
|
| Nri ụtụtụ nke abụọ |
|
| Nri ehihie |
|
| Tii di elu |
|
| Nri abalị |
|
| Maka abalị |
|
| Nri ụtụtụ |
|
| Nri ụtụtụ nke abụọ |
|
| Nri ehihie |
|
| Tii di elu |
|
| Nri abalị |
|
| Maka abalị |
|
Brussels amịpụta ofe na ose dị ụtọ
Kabeeji, poteto, tomato, letus uhie, eyịm.
Bee akwụkwọ nri niile n'ime cubes, enwere ike ịhapụ kabeeji kpamkpam ma ọ bụrụ na isi nke kabeeji dị obere.
Weta ngwaahịa ihe oriri na obụpde, nyefee akwụkwọ nri a kwadebere, ma e wezụga kabeeji, n'ime ya. Nnu obere, tinye akwukwo mmiri na nutmeg. Obụpde ruo minit 10-15 ma belata ifuru nke Brussels.
Red Lentil Roast
Lentils, galiki, eyịm, paprika, turmeric, mmanụ ihe oriri, ose, zira, tomato ma ọ bụ tapawa tomato.
Obụpde na lentil ruo mgbe puree. Kpaa na sieve, awukwala ofe. Grate yabasị, gbakwunye cloves 2 nke galiki, 0,5 tsp zira, turmeric, paprika, coriander, ose oji, tomato. Gwakọta ihe niile na lentil puree ma ọ bụrụ na ịchọrọ obụpde, kpoo ọnụ maka minit 10, na-agbakwunye mmanụ oriri na njedebe.
Kọlịflawa na Eggplant Stew
Otu kọlịflawa, ahịhịa, yab, tomato, yabasị, garlic, ngwa nri, mmanụ ihe oriri, ahịhịa.
Dichaa eggplant ma tinye obere nnu. Mgbe obere oge gachara, merie iwe ahụ ma saa ya. Tinye mkpụrụ ọka a ghaa eghe, eggplant na karọt na stewpan, tinye obere mmiri ma simmer maka nkeji 10 n'okpuru mkpuchi. Tinye ngwa nri uto, tomato akwara, mmanu akwukwo nri, wee nwuo.
Salad na agwa bebi na kukumba
Mpekere yabasị, eyịm, kukumba, ose mgbịrịgba uhie, galiki, mmanụ oliv, ihe ọ lemonụ lemonụ lemon, ose ojii, ụtọ ọ bụla na-atọ gị ụtọ.
Bee ose, yabasị na kukumba n'ime mpempe, tinye agwa achara. Maka mmanu mmanu, jikota 1 tsp. ihe ọ lemonụ lemonụ lemon, nnu, ose, mmanụ olive nke pịrị n’otu galik na-akwọ.
Uru na Cons
| Uru | Cons |
|
|
Nzaghachi na Nsonaazụ
Ekwesịrị ịhụ nri a ka ọ bụrụ mgbanwe nye usoro iri nri dị mma. Ihe oriri dị otú a kwesịrị ịbụ iwu nke ndụ maka ndị ọrịa nwere ibu dị ukwuu, metabolism na-emebi emebi, yana nsogbu na sistem obi na-apụta. Ọ bụ ihe guzoziri eguzozi, mmachi na carbohydrates na abụba dị mfe anaghị emetụta ahụ ike. Akụkụ dị mma bụ na ndị ọrịa na-efulata ibu, na-enwe nchekwube karịa na metabolism nke lipid ha na-ahụkarị. Nyocha na-ekwukarị na nri mere ka ha gbanwee ụdị ndụ ha.
- «... hypercholesterolemia ketara eketa anaghị enye m ezumike na nri. Ekwesịrị m iso ya nke ọma, mana maka nke a, naanị m bụ onye n’ezinaụlọ nke ruru afọ 55 na-enweghị nkụchi obi. Enwere hepatosis nwere oke ibu na abụba. Nrụpụta nke mbụ - malitere iri nri dị mma, nzọụkwụ nke abụọ - malitere ịga ije nke ukwuu, yana n’oge egwuregwu oyi. Na mkpokọta, ọnọdụ amaala mma (ike, ọrụ) na ndụm mma na-amasị m»,
- «... agha m megide cholesterol bidoro afọ atọ gara aga, na oge a niile m na-esi nri maka onwe m iche. Ntinye ihe menu na mbụ, mana mgbe ọ nweghị enyemaka, na kọlọdirol abawanye, m ga-ewere ihe oriri ka njọ. A na-ewepụ poteto, pasta, osikapa na shuga ozugbo, dị ka eghe niile. Ọ bụrụ na tupu m rie àkwá 2 otu izu, ugbu a ọ bụzi protein, ma ọnwa gara aga ewepụrụ m chiiz na ude na nri. Achọghị m ị drinkụ ọgwụ ọjọọ, ya mere amachiri m onwe m. Aga m achọ ọnwa abụọ ọzọ, ọ bụrụ na ọ naghị enyere aka, aga m a drinkụ ọgwụ»,
- «… Cholesterol na - eweli nsogbu imeju. Na nri nke ọnwa 3, kilogram asaa tụfuru ya (kilogram buru ibu na mbụ ya na kilogram hapụrụ ngwa ngwa). Ozugbo ahụ, ọ nwetara ahụ efe efe ozugbo na imeju adịghị emerụ ahụ. Ana m esi nri maka onwe m iche, n'ihi na ndị ikwu m jụrụ iri ofe ofe na sie anụ ọkụkọ. Enweghị oge ị ga-esi esi nri ma ọ bụrụ na ị na-arụ ọrụ. M na-eme yogọt na-eri nri n’onwe m, ọ na-adịkwa ka akwa dị na saladi niile. M na-eri osikapa na osikapa na jam. M na-eji shuga na-acha aja aja sie ya. Na-eri mkpụrụ vaịn mgbe niile, karọt, apụl, celery na salads na beets».
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Psychosomatics maka ọrịa shuga
Psychosomatics nke ụdị ọrịa shuga nke 2. na ihe kpatara ya na ọgwụgwọ .. Dị ka ị maara, ọtụtụ ọrịa na mmadụ nwere njikọ na nsogbu ọgụgụ isi ma ọ bụ nke uche. ... -
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