Ube oyibo nwere Cholesterol dị elu

Maka ndị na-arịa ọrịa atherosclerosis, ọ dị mkpa ịmata kpọmkwem ụdị nri a ga-eri na nke agaghị eri. N’isiokwu a, anyị ga-eleba anya otu esi ejikọta ube oyibo na cholesterol, olee uru mkpụrụ osisi a bara maka ahụ ya niile.

Mmụba na cholesterol ọbara bụ ihe ngosipụta dị ize ndụ. Ihe ndi ozo mebiri emebi mebiri emebi n’ime arịa nile, dozie mgbidi na akwara, wee bute hypoxia, ischemia, thrombosis ma ọ bụ embolism site na mmetụta ọjọọ ha. Ọtụtụ mgbe, nsogbu dị otú ahụ na-eduga n'ọtụtụ nwayọ nke atherosclerosis, ọrịa strok, ma ọ bụ nkụchi obi. Ya mere, onye ọrịa chọrọ nri dị mma nwere nri nwere obere ume ala.

Isi ihe mejuputa nwa ebu n’afọ

Ndi ndu ndi okacha mara n’ihe banyere ogwu na nri n’usoro nri ogologo oge achoputala na o bara uru ndi oria nwere cholesterol nke ukwuu. Mmetụta dị mma dị ukwuu ọ nwere bụ na o nwere ụmụ irighiri akwara ndị bara uru gụnyere mejupụtara abụba monounsaturated. Ha nwere mmetụta ịgwọ ọrịa na akwara obi na mgbidi akwara.

Yabụ, ndị ọrịa na-arịa oke metabolism kwesịrị ịgụnye ma na-ejikarị ube oyibo na nri. Ngwakọta nke ube oyibo:

Ofba ụba nke ihe bara uru na-enye ohere ọ bụghị naanị iji belata ihe ndị na-egosi ihe nlele nke ụlọ nyocha, mana ọ na-arụpụta ọtụtụ nsonaazụ dị mma n'ahụ ahụ onye ọrịa. Ihe ndị dị ndụ na-arụ ọrụ na-enyere aka belata cholesterol ọbara, melite sistem vaskụla ma kwụsịlata ibu.

Agbanyeghị, ekwesịrị iburu n'uche na ube oyibo adịghị abara onye ọ bụla uru. A naghị akwado ya iji ya mee ihe n'ihu ekweghị ibe nọrọ n'ihe ụfọdụ, nsogbu nke metabolic, ụbara coagulation.

Nsonaazụ nke ube oyibo na mejupụtara ọbara

Ube oyibo ghọrọ otu ihe dị mkpa n’iri nri ma ọ bụrụ na onye ọrịa ebuliela cholesterol elu. Mgbe ahụ, a ga-eri ya kwa ụbọchị. Otu n'ime ezigbo ihe si arụ ọrụ bụ:

• Iri nri nwa ebu n’afọ na-eme ka ahụike ka mma, ọ na-enye gị ohere iwepụ ego paụndụ ma mezie itule electrolyte.
• Nwa ebu n’afọ nwere cholesterol, nke nwere ike dochie nri abụba n’enweghi ihe ojoo n’arụ onye ọrịa.
• Ọ nwekwara ọtụtụ ọgwụgwọ ọria na ahụ mmadụ. Ube oyibo enweghị ọgwụ ọjọọ na-emerụ ahụ. Achọpụtala na, n’aka nke ahụ, ọ na - enye aka iwepụ ọbara ha ọsọ ọsọ site na eriri afọ.
• Na mgbakwunye, ihe mejupụtara ya gụnyere ihe pụrụ iche - phytosterols. Ha amalitelarị na mmalite nke mgbanwe biochemical belata njikọta abụba na cholesterol dị elu.
• Nwa ebu n'afọ nwekwara Omega acid. Ha na-enye aka na mmụba nke uru dị na lipid, na-achụpụ ndị na-adịghị mma. Ndị ahụ, n'aka nke ha, ga-abanye imeju, ebe ha na-arụ ọrụ zuru oke.
• Nnukwu magnesium nwere ube oyibo. Cholesterol na abụba ndị ọzọ na-emerụ ahụ nke sitere na ya na-etisasị site na mmeso nke na-esote n'ime gburugburu.
• Potassium, nke nwa ebu n’ịbara nwekwara, na-eme ka ọrụ n’obi na akwara ọbara na-arụ ọrụ ma na-emekwa ka mmiri na-edozi ahụ ike.
• Vitamin C na-emetụta usoro nke mmekọrịta nke ụmụ irighiri akwara ndị dị n'ime ahụ.
• Nnukwu akwara na-ebelata ịmịkọrọ abụba, na-eme ka mmepụta ha site na ngwa nri.

Dị Mkpa! Nri bu otu usoro usoro ọgwụgwọ zuru oke. Ya mere, ị medicationụ ọgwụ na usoro ị ga - eme, echefula ihe ndị bara uru nke ngwaahịa ụfọdụ.

Meziwanye ọbara na ntinye nke ube oyibo n’ime nri

Avocados na-atụkarị aro maka ndị mmadụ gbakere n'ọrịa ndị gara aga, ndị agadi na ndị agadi, ndị ọrịa na-agbake site na mgbochi ịwa ahụ, na-ata ahụhụ site na usoro mgbaze, yana ndị na-arụ ọrụ arụ ọrụ ike.

• ngwa ngwa mee ka mbelata n’ihe ngosipụta nke ọbara mgbali elu,
• na-eme ka usoro ọgụgụ isi dị mma, na-enwe mmetụta dị mma na sistemụ akwara nke etiti,
• gbasie ike na ụbụrụ,
• iji melite ngha,
• mụbaa adaptogenicity,
• iji gbochie ọtụtụ ọrịa anya,
• belata afụli,
• kwagide ọkwa haemoglobin,
• belata oria site na oria di iche iche,
• ndozi nkwekọrịta myocardial,
• mee ka mmetụta antioxidant sie ike, wepu nsí.

A na - egosikwa ube oyibo maka cholesterol dị elu maka ọrịa shuga, ọrịa usoro nri, ọrịa akụrụ, ọrịa imeju, oke ibu, nsogbu nke endocrine.

Ọkachamara chọpụtakwara na ndị ọrịa na-eri nri nwa ube oyibo nwa oge ngwa ngwa kwalite mkpokọta ọdịnaya profaịlụ na-edozi ahụ ma mezie data dị ha oke. Ọkpụkpụ metabolism ha ka nma, ma nwantakwa protein, abụba na carbohydrates wee bụrụ eke. Ọbara glucose dị nso n’ókè ha kwesịrị, agụụ na-agụkwa obere.

Iri ube oyibo

Dịka iwu, n'ụdị ngwaahịa nke onwe, nwa ebu n’afọ anaghị eri nri. A na-ejikarị ya maka sandwiches, akwụkwọ nri agwakọta, ụdị nri, efere dị iche iche, salads, ngwaahịa curd.

Avocados ekwesịghị sie ma ọ bụ stewed. Ọ ka mma iji ya n'ụdị nri, ka ị ghara imebi ihe ụtọ ya ma kpochapụ mmetụta ọjọọ nke cholesterol. A ga-asacharịrị mkpụrụ osisi ahụ kpamkpam, were esi mmiri wee gbue ya. Mgbe nke ahụ gasịrị, a na-ewepụ ọkpụkpụ ahụ na ya ma wepụ nke ọma na peel ahụ. Mgbe ahụ, a ga-eji ya ozugbo, ebe ọ bụ na mgbe nhazi ya na - eso ya, ọ nweghịzi nchekwa.

Recipesfọdụ Ezi ntụziaka

Ọ dịkwa mma ịgwa ka esi eji ube oyibo. Mkpụrụ osisi mkpụrụ osisi ga-abụ ezigbo ihe n'ọtụtụ efere. Enwere ike itinye ya raw na ọkụkọ, anụ, iyak.

• A na-atụ aro ya n'ụtụtụ ịnwa ịme salad pụrụ iche. Were ube oyibo, oroma, banana, kiwi, wayo, apụl. Ojiji nke mkpụrụ osisi egbute ga-eme ka ọnọdụ mgbochi na ọrụ nke eriri afọ na -ebelata cholesterol. Ha bụ grated ma ọ bụ nke ọma sie. Mkpụrụ osisi tinye anụ nke ube oyibo. Homogenize, wụsa ihe ọ juiceụ lemonụ lemon, wee fesaa ya na mkpụrụ. Ihe edepụtara n’ime ya nwere ihe dị ala cholesterol, mee ka metabolism dịkwuo ala ma kwalite usoro mgbaze. Ha bara ezigbo uru maka iji ụbọchị niile.
• Ọmarịcha ọgwụ sclerotic na-arụ ọrụ site na salad nke ube oyibo, tomato, radish, galiki. A na-etinye ihe niile dị n’ime ya nke ọma, a na-etinye ose na nnu n’ime ha. Season nwere ike iji gram iri atọ mmanụ mmanụ oliv na mmiri oroma lemon. Wụsa ya na ahịhịa ma jee ozi maka nri ehihie ma ọ bụ nri abalị.
• Ngwakọta dị ụtọ ma na-edozi ahụ maka sandwiches. Debe avec nke galiki, peeled ube oyibo, pasili na dil n'ime blender. Weta na steeti homogeneous. Dika isi, ikwesiri iri iko lemon na mmanu oliv iri. A na-etinye nnu na ose ụtọ. Site n'iji ihe mejupụtara a mee ihe mgbe nile, ube oyibo na-ebelata cholesterol, galik na-eme ka ihe ndị dị n'ahụ mmadụ ghara ịgbachitere ya, ma na-eme ka ihe ndị dị na ya dị elu. A na-atụ aro ka iji ya na nri achicha ma ọ bụ achịcha toasted.

Ekwesịrị ikwubi na ndị na-ahụ maka nri, ndị na-agwọ ọrịa na ndị ọkachamara ahụike ndị ọzọ na-egosi uru dị iche iche nke iji ube oyibo mee ihe mgbe niile. Ọ bụrụ n’ị na-etinye ya na nri gị mgbe niile, ị nwere ike belata oke abụba, zere iyi egwu ọnya obi ma ọ bụ nkụchi obi, wepụkwa ihe ize ndụ nke thrombosis ma ọ bụ embolism.

Ezigbo ihe oriri na uru

Mkpụrụ osisi nke mkpụrụ osisi avocado nwere nnukwu vitamin na mineral bara uru maka ahụ mmadụ. Themfọdụ n’ime ha bụ:

• B vitamin,
• nnyonye anya,
• potassium
• acid nke ascorbic
• tocopherol
• cellulose
• ọla kọpa
• phytosterols,
• polyunsaturated ọdụdụ asịd.

Omume bara uru nke mkpụrụ osisi

Mkpụrụ ube oyibo nwere ọtụtụ uru bara uru, na-emetụta steeti ahụike mmadụ. Mkpụrụ osisi a na - agbasi mgba ike cholesterol dị elu, na - belata shuga dị ala. Ojiji nkpuru osisi nwere aru oru na aru ndi a:

• oke ibu
• ọrịa shuga mellitus
• amụghị nwa
• Nke na-ebelata ike ndị na-alụso ọrịa ọgụ,
• anaemia
• menopause
• ike adighizi
• ụjọ ụjọ.

Dabere na nyocha sayensị, ndị sayensị sayensị gosipụtara ọnụnọ nke ọtụtụ ọnya ọgwụgwọ nke ube oyibo. Themfọdụ n’ime ha bụ:

• ihe cytotoxic nke na-enyere aka ịbawanye ohere nke nkwusioru nke usoro na-akpata ịlụ ọgụ megide oria tumor,
• Mbelata carotenes, nke na - enyere aka ịbawanye acuity anya, melite ọnọdụ nke anụ ahụ, ntutu na ezé.
• guzosie ike n’oru nke akwara
• mweghachi nke mmiri-nnu nguzozi,
• àgwà antioxidant na-egbochi usoro ịka nká nke ahụ,
• nchebe imeju: na -ebelata ọkwa nke ihe ojoo na-emebi ihe.

Na mgbakwunye, a na-eji mkpụrụ osisi na mmanụ nke osisi ahụ eme ihe n'ụzọ gara nke ọma n'ọhịa cosmetology.

Ndụmọdụ maka ịhọrọ na iji ube oyibo

Site na njiri mara nri ya, mkpụrụ osisi ahụ dị ụtọ nwere obere ụtọ na-esi ísì ụtọ na-emetụ bọta dị mma gwakọtara ya na nri akwụkwọ nri. A na-ahụ anụ ahụ nke mkpụrụ osisi site n'ụdị siri ike, nnukwu ọkpụkpụ dị n'ime mkpụrụ osisi.

Ube oyibo nwere kọlestrọl dị mma iji nke ọhụrụ dị ka akụkụ nke nri nri. Na mgbakwunye, mkpụrụ osisi ahụ kwesịrị ekwesị maka iji soups, yana salads na efere dị iche iche na-ekpo ọkụ na-ekpo ọkụ. Mkpụrụ osisi dị iche iche na-aga akwụkwọ nri nke ọma, anụ na anụ azụ.

Nsonye nke ube oyibo n’eri ihe ụtọ na achịcha dị iche iche na-enye ohere iji dozie nri dị ụtọ ma sie ike, ma belata ihe ize ndụ nke ibubiga ibu ókè.

Iji wezuga ohere nke ịba ụba cholesterol, tinyere oke ahụ, ọ dị mkpa iji ube oyibo mee ihe, na-agaghị agafe kwa ụbọchị nwa ebu n’afọ.

A na-atụ aro ka iji nri ndị nwere abụba mee nri na nri iji mee ka belata kọlestrọl dị na ahụ. N'ihi ya, enwere ike ịgbanwere salad anụ maka salad dị mfe, ya na mkpụrụ osisi, mkpụrụ osisi ube oyibo ga-eme nke ọma n'ọnọdụ nke ụtọ kalori.

Site na iji obere opekempe, enwere ike ịme nri dị mma ma ọ bụrụ na achọrọ, ebe ọ dịkwa ụtọ. Nke a ga-enwe abamuru bara uru maka ahụ ma ọ ga-akpalite omume dị mma na mgba maka imeziwanye ọnọdụ ahụike.

Nchikota ube oyibo

Mkpụrụ osisi ube nwere anụ dị nro, mmanu mmanu na ezigbo uto. Ahụike ahụike ya bụ ihe a na-apụghị ịgbagha agbagha, ebe o nwere ihe ndị a:

• Vitamin nke otu A, E, C, B.
• Chọpụta ihe.
• Organic acid:
  • ole
  • folic
  • Omega-3 na 6 otu.
• Choline.
• Phytosterols.

Ihe ndị a nwere mmetụta dị mma na ọnọdụ anụ ahụ na ntutu. Tinye ngwa nri na nri ubochi odi mkpa maka ndi mmadu na arusi oria ojoo: eczema, psoriasis. A na-atụ aro ube oyibo maka ọrịa shuga na oke ibu n'ihi uru nri ya dị elu. Nnukwu ọdịnaya nke vitamin na-soluble abụba na oleic acid dị mkpa maka ụmụ nwanyị, ebe ọ nwere mmetụta dị mma na nguzozi nke homonụ.

Uru nke cholesterol dị elu

Mkpụrụ plọg ahụ nwere akụkụ abụọ bụ́ isi na-alụ ọgụ nke “ajọ” nke cholesterol - phytosterols na ọdụdụ ọdụdụ. N'ihe dị elu nke obere lipoproteins dị ala (LDL) n'ime ụmụ mmadụ, mgbanwe mgbanwe atherosclerotic na - ebugharị n'ime arịa - lipat-calcareous plaques na endothelium. N'ihi nke a, ego a na-egbochi akwara ozi, na-eduga n'ọrịa obi, ọrịa strok. Beta-sitosterol dị na avocados bụ analogue nke cholesterol sitere na osisi. N'agbanyeghị nnabata dị ala (5-10% nke oke nke ngwaahịa ahụ), ọ na-egbochi nnabata nke LDL na-emerụ ahụ n'ime ọbara. Mkpụrụ osisi ndị ọzọ fọdụrụnụ bụ acid a na-anabataghị abụba. Ha na abawanye ụba nke abụba abụba dị n'ime ahụ mmadụ - oke njupụta nke lipoproteins (HDL).

A ga-eji ube oyibo megide cholesterol mee ihe n ’ọnya ọnya ọnya, dị ka ọbara mgbali elu, ọrịa shuga mellitus, na oke ibu. Ngwaahịa dị ka calorie dị elu na-eji nwayọ na-ebelata ọbara shuga ma na-eme ka metabolism dị elu. Vitamin na mineral ndị dị na ihe mejupụtara ahụ nwere mmetụta dị mma na metabolism, abụba na-ewepụ agụụ ruo ogologo oge. Ọdịnaya dị ala nke sodium na potassium, nke nwere mmetụta na-adịghị mma na obi, na-eme ka ndị nwere arrhythmia na-eri mkpụrụ osisi a.

Ntinye nke ube oyibo n’ime nri nwere cholesterol dị elu ga-enyere gị aka ịhazigharị ụlọ nyocha nke metabolism nke belata ma belata ihe ize ndụ nke ịmalite ọrịa obi.

Etu esi eji ya n’ezie?

Tupu ị indụ ọgwụ na-eme onwe gị kwa ụbọchị, ị ga-amụta ntuziaka maka iji ya na ụfọdụ nuances ndị ga-enyere gị aka ịhọrọ ngwaahịa dị mma:

• Agba nke nwa ebu n'afọ. Exotic alligator ube etiwara shelves akwụkwọ ndụ akwụkwọ ndụ, n'ihi ya, ị ga-ahọrọ mkpụrụ osisi nke nwere obere akwụkwọ ndụ akwụkwọ ndụ na agba.
• Ibu ibu. N'ime ụdị na ụdị dịgasị iche na 100 ruo 500 g.
• Nro. Mgbe ị na-agbanye na anụ ahụ, ọnụnọ ekwesịghị ịdị, mana n'otu oge ahụ, ube oyibo ekwesịghị ịdị oke ike.
• Pulp. Ọ kwesịrị ịbụ nro, mmanu mmanu.

Ọ bụrụ na ịzụta mkpụrụ osisi na-adịghị acha, ya bụ, ọ nwere ike ịnọ n’ụbọchị 4-5. Iji chara acha, ịkwesịrị ịhapụ ube oyibo na windo iji kechie akwụkwọ. Ube a kụrụ na-eto ngwa ngwa ma ọ bụrụ na echekwara ya na unere. Mkpụrụ chara acha dị mfe bee. A na-egbukarị ya ọkara na ọkara na-atụgharị. A na-ekewa akụkụ dị iche iche na ibe ha, na-ekpughe ọkpụkpụ gbara gburugburu. Enwere ike iwepụta mkpụrụ osisi ahụ na ngaji.

A na-eri ube oyibo nke cholesterol iche iche ma ọ bụ tinye ya na efere dị iche iche. Ọkara mkpụrụ osisi ma ọ bụ 5 ngaji pulp kwa ụbọchị zuru iji belata cholesterol n'otu ọnwa. A na-akwadebe ihendori guacamole a ma ama site na ube na ngwa nri, nke a na-atụ aro iji dochie Mayonezi na-emerụ ahụ. Avocados na-agbakwunye na mpịakọta, salads, ofe. Mkpụrụ iyak na-eme nke ọma. Sanwichi nke achịcha ọka zuru oke, otu ụzọ n'ụzọ anọ nke mkpụrụ osisi na chiiz dị nro bụ nri ụtụtụ zuru oke ma dị mma.

Nchikota ihe ojoo na ihe ojoo

Ọ bụrụ na akụkọ ntolite nke mmeghachi ahụ nfụkasị, jiri ngwaahịa ahụ kpachara anya. Kalori dị elu na-akpata iji nlezianya na ndị nwere oke ibu na oke ibu. N'oge afọ ime, n'ihi vitamin, mkpụrụ osisi ga-aba uru, ma ịkwesịrị iji nlezianya na-eri ya mgbe ị na-enye nwa ara. Nnukwu ibu nke abụba nwere ike ibute nsogbu nri na nri nke nwatakịrị.Amachibidoro iri ọkpụkpụ na akwụkwọ nke osisi ahụ, ebe ha nwere toxins.

Ngwakọta na uru bara uru nke ube oyibo

Ube oyibo bụ mkpụrụ osisi elongated na ya nke nwere uto doro anya. O nwere ezigbo nri ekwesighi - 165 kcal kwa 100 grams nke mkpụrụ osisi.

100 g nke ube nwere osisi nwere protein (2 g), carbohydrates (1.8 g), abụba (14, g), mmiri (72 g), ntụ (1.6 g) na eriri nri (6.7 g).

Ọzọkwa na mkpụrụ osisi na-acha akwụkwọ ndụ na - enwe ihe metụtara - iron, zinc, manganese, fluorine, selenium, ọla. Mkpụrụ amị bara ụba dị na macronutrients dị ka phosphorus, potassium, sodium, magnesium, calcium.

Ube oyibo ọzọ nwere vitamin dị iche iche: beta-carotene, B1,4,2,5,9,6, ascorbic acid, vitamin PP, phylloquinone.

Ube oyibo dị mma maka ọrịa shuga. Ọ nwere mannoheptulose, na-ebelata ume glucose. Ọzọkwa, mkpụrụ osisi ahụ na-enye aka ịnwe shuga dị mma ma na-ebelata ohere nke inwe ụdị shuga 2, n'ihi eziokwu ahụ nwere vitamin K1.

Womenmụ nwanyị ga-erirịrị mkpụrụ ndụ akwụkwọ ndụ maka igbochi amụghị amụ na ida ibu. A na-ejikwa mkpụrụ na-edozi ahụ na cosmetology.

Ọ bụrụ na nwanyị na-eme masks ihu na-eme mgbe niile dabere na ube na-agagharị agagharị, mgbe ahụ akpụkpọ ahụ ga-adị nro ma nweta ụcha mara mma. Avocado mmanụ bara uru nke ukwuu maka ntutu, ebe ọ na - egbochi ntutu isi ma kpochapụ dandruff.

Umu nwanyi di ime gha eri ahihia. Site na oriri ya mgbe nile, anụ ahụ na-enweta nri niile dị mkpa. Na folic acid, nke bụ akụkụ nke ngwaahịa a, na-egbochi mmepe nke mmerụ ịmụ nwa.

Ube oyibo ga-aba uru maka ụmụ nwanyị menopausal. Ngwaahịa ahụ na-ewepụ ihe mgbaàmà na-adịghị mma nke menopause. Iji nweta nsonaazụ ziri ezi, a ga-eri mkpụrụ osisi ahụ opekata mpe otu izu.

Nzaghachi site n'aka ndị dọkịta banyere ube oyibo dị mma mgbe niile. E kwuwerị, ọ na-echebe imeju na nsí ma nwee mmetụta na-egbu nje.

N'ihi ọgwụ phytonutrients, mkpụrụ osisi na-edozi ahụ na-ewepụ mmetụta ọjọọ nke gburugburu ọgba aghara. Ọzọkwa, ihe ndị a na - echebe mkpụrụ ndụ pụọ na ngbanye nke radicals na - egbochi mmepe nke ọrịa kansa.

Mkpụrụ ahụ nwere zeaxanthin na lutein. Ndị a bụ carotenoids ndị na-eme ka ọrụ nke sistem dịkwuo mma (mgbochi cataract). Ihe ndị na-echebe retina na radicals na-enweghị nsogbu, na-egbochi nsị mmiri na oghere, ma na-enwu ọkụ ultraviolet.

Ube oyibo dịkwa mma maka ụmụ nwoke. O nwere akwukwo ndi puru imeputa nkpuru nwoke na nkpuru nwoke na ala ma wulite elu.

Ekwesịrị ka ụmụaka rie ya. Ebe ọ bụ na ọ na-eme ka ụbụrụ na-emegharị ma na-akwalite mmụba nke calcium.

Ọrịa ọ bara uru iri ube oyibo:

• ọbara mgbali elu
• oke ibu
• obi ischemia
• eriri afọ
• atherosclerosis
• pricks
• amu amu
• angina pectoris
• ọnya afọ
• ụkọ vitamin
• ọria aru
• ọzịza
• afọ ntachi.

Otu ube oyibo si emetụta cholesterol

Iji ghọta ihe kpatara eji eji ube oyibo belata cholesterol, ndi sayensi duziri otutu ihe omumu. Nsonaazụ gosipụtara na ube igwe na - emezi profaịlụ akwara.

Ndị ọrụ nyocha ahụ chọpụtara na ka otu izu riri mkpụrụ osisi na-acha akwụkwọ ndụ, ọkwa cholesterol ọbara n’etiti ndị mmadụ gbadara ruru 16%.

Ihe ọmụmụ ndị nwerela ọkwa cholesterol dị elu n'ahụ ahụ nwere nsonaazụ ndị a: nchịkọta cholesterol belatara site na 17%, LDL na triglycerides belatara site na 22%, ọdịnaya HDL mụbara site na 11%.

Emere ụdị ọmụmụ a na Mahadum Pennsylvania. Ndị ọkà mmụta sayensị amụwo ike nke ihe oriri dị iche iche iji belata cholesterol.

Dịka isiokwu, ndị oke ruru oke ka ahọpụtara. Ndị nyocha jiri ụdị nri atọ:

1. Ejiri abụba juru afọ n'ime mkpụrụ nri carbohydrates (ọka, mkpụrụ osisi). Nsonaazụ bụ mbelata nke LDL site na 7 mg kwa 1 deciliter ọbara.
2. Site na nkezi nke abụba (mmanụ oriri ghọrọ ihe ọzọ na ngwaahịa anụmanụ) na-enweghị eji ube oyibo. N'ihi ya, enwere ike iji LDL belata 8%.
3. Na ọdịnaya nke abụba na-agafeghị oke (a na-eji mmanụ oriri dochie ngwaahịa anụmanụ) yana iji ube oyibo mee ihe mgbe niile. Mmechi - LDL n'ime ọbara belatara ruo 14%.

Mana kedu ihe oriri nwere abụba abụba na - enweghị ube oyibo adịghị dị oke mma n'ibelata cholesterol? A na-ahụkarị mmanụ sitere n'okike, nke mere na ha nwere abụba trans, nke nwere ike ịbawanye ohere nke nsogbu na arịa ọbara na obi.

Ọ tụgharịrị na abụba polyunsaturated abụba sitere na osisi nwere ike iwelite ọkwa nke oxidized LDL, ọkachasị, obere ụmụ irighiri ha ma belata ọdịnaya nke cholesterol bara uru n'ọbara.

Agbanyeghị, maka ịrụ ọrụ obi na arịa ọbara dị mma, ahụ gị chọrọ cholesterol dị mma yana nke na-adịghị mma. Oke nke ihe ndị a kwesiri idozi. Naanị dense na obere irighiri ihe nke LDL, nke na-enyere aka n'ọdịdị nke palesterol plaques, nwere mmetụta na-adịghị mma.

Abụba Trans, nke na-ejupụtakarị na mmanụ ihe oriri, na-eduga n'ịmepụta ihe na-emerụ ahụ. Ngwaahịa ọzọ nke nwere ike ịgbakwunye ọnụọgụ okpoproteins dị ntakịrị bụ shuga na carbohydrates ọ bụla (achịcha ọcha, semolina, pasta). Ihe ize ndụ ahụ ga-abawanye ma ọ bụrụ na i rie abụba trans na carbohydrates kwa ụbọchị ngwa ngwa.

Mana gịnị kpatara ube oyibo nke cholesterol dị elu ji dị irè? Nke bụ eziokwu bụ na o nwere abụba monounsaturated na-ahụkarị metabolism lipid.

Abụba a hụrụ na peigator pears na-ebute uru ndị a na ahụ:

• mee HDL elu
• belata ịta nke triglycerides nke na-akpalite mmepe nke atherosclerosis,
• belata ọdịnaya nke obere, dense ahụ nke LDL kọlesterol n'ime ọbara.

Mkpụrụ osisi na-edozi ahụ nwere ogige ihe ndị dị ndụ, folic acid, ihe ndị metụtara (potassium) na vitamin (E, B). Ihe ndị a niile nwere mmetụta bara uru na akwara ọbara na obi.

Pigtosterols plọd a na-agagharị agagharị. Ndị a bụ akpụ eke na-egbochi ihe nzuzo cholesterol na imeju.

Ube oyibo nwere magnesium, nke na-eme ka LDL mebie ngwa ngwa. Ọzọkwa, mkpụrụ osisi ahụ nwere ọgwụ ascorbic - ọ na - edozi usoro cholesterol guzobe na mwepụ ya n'ahụ. Mkpụrụ osisi ahụ bara ụba na akụrụngwa, nke na-anaghị ekwe ka abụba anụmanụ anụmanụ n'ime eriri afọ.

Yabụ, n'ihi oke ọdịnaya nke bekee bara uru, ube oyibo belata cholesterol.

Ọ bụrụ na iri mkpụrụ osisi ruo afọ 3-5, ị nwere ike belata ihe ọghọm nke nkụchi obi na 20% belata ohere nke ọnwụ site na 4-8%.

Etu esi eji cholesterol di elu.

Na hypercholesterolemia, a na-atụ aro iri ube oyibo nke nwere mkpụrụ osisi dị nro na nke siri ike nke na-enweghị uto ilu. Ọ bụrụ na mkpụrụ osisi chara acha, mgbe ahụ, a ga-ekewapụ peel na ya ngwa ngwa.

Ndị dọkịta na-enye ndụmọdụ iri nri ube oyibo na afọ na-adịghị na ụdị. Ngwaahịa ọhụrụ nwere tinnin, nke ga-enye mkpụrụ osisi ahụ uto ilu ma ọ bụrụ na enwere ọgwụgwọ okpomọkụ.

Ube oyibo dị mma nwere ezigbo ụtọ. Ya mere, a na - ejikọkarị ya na mmiri mmiri, azụ, anụ ọkụkọ, na salads. Ndị hụrụ nri Japan ụtọ na-ewere mkpụrụ osisi na-edozi ahụ dị ka ihe dị mkpa maka sushi na mpịakọta.

Ube oyibo na efere na ngwaahịa ndị ọzọ na-aga nke ọma:

1. ham
2. tuna salad
3. sandwiches
4. osikapa
5. akwụkwọ nri
6. sauces, karịsịa tomato,
7. oyi ofe

Ndị ọkachamara n'ihe banyere nri na-atụ aro ịgbakwunye pears nke pears na salads kama chiiz. Ya mere, ị nwere ike ịbelata oke abụba na nri ahụ, enwere ike belata ọdịnaya nke triglycerides na-enweghị afọ ojuju 90%.

Ntụziaka maka salad ube oyibo dị mfe, dị mma dị ka ndị a. Ikwesiri ịkwadebe celery, dil, kukumba, letus, ose na ube oyibo. A ga-egwepịa ihe niile dị n’ime ya ma jiri ya mee ihe n’otu ihe ọ juiceụ ofụ lemon na mmanụ oliv.

Na Latin America, a na-eri mkpụrụ osisi dị ka ndị a: a na-egbute mkpụrụ osisi ahụ na ọkara, a na-ewepụ mkpụrụ ahụ. Ọkara obere nnu, fesa ya na lemon ihe ọ andụ andụ ma rie pulp na teaspoon.

N'agbanyeghị uru dị ukwuu nke ube nwere ike ịta, a pụrụ iri otu mkpụrụ kwa ụbọchị. E kwuwerị, ọ bụ calorie nke ukwuu ma ya eri nri ọ na - achịkwaghị achịkwa, oke ahụ nwere ike ịba ụba.

Ọzọkwa, mkparị nke ube oyibo na-eduga n'eziokwu ahụ na ihe ndị mejupụtara ya na-amalite imekọ ihe na coumadin. Ihe a na - egbochi ọbara, nke nwere ike ibute obara.

Iji rie ngwaahịa mara mma, ọ dị mkpa ịmata otu esi edobe mkpụrụ na-edozi ahụ nke ọma. Mkpụrụ osisi chara acha kwesịrị idobere n'obere ala nke friji maka ihe na-erughị ụbọchị atọ.

Maka nchekwa dị ogologo, ọ ka mma ịzụta ube oyibo. Nke mere na ọ dọtara, ị nwere ike jiri akwa nhicha wee kechie ya na windowsill.

A tụlere uru na ọghọm nke ube oyibo na vidiyo n'isiokwu a.

Nri oriri na ube oyibo na obere abuba na-ebelata cholesterol

Ndị ọrụ nyocha chọpụtara na n’ime ndị ahụ sonyere na-agbaso nri oke abụba na-enweghị ube oyibo, lipoprotein dị ala (LDL) belatara dị ka 8.3 mg / dl. Mana jiri nri nwere obere abụba na-enweghị ube oyibo, belata 7.4 mg / dl ma e jiri ya tụnyere "nri ndị America."

N'ime otu ndị sonyere na-eri nri dị obere nri ma na-eri otu ube oyibo kwa ụbọchị, ọkwa cholesterol belatara nke 13.5 mg / dl dị ka ọkwa mbụ. Ọzọkwa, ọnụọgụ ọbara nke fọdụrụ - ngụkọta cholesterol, triglycerides, lipoproteins nke ukwuu - ha niile abawanyela ezigbo uru na nri nri dị otú ahụ.

Ọ bụ ezie na nsonaazụ nke ọmụmụ a gosipụtara uru pụtara ìhè nke iji ube oyibo maka kọlestrọl dị elu, ndị ọkà mmụta sayensị nwere nchekwube. Dr. Chris-Ezerton na-echeta na ọmụmụ ihe ha abụghị "ụwa n'ezie," yabụ na ọ gaghị ekwe omume igosipụta mmekọrịta dị n'etiti ọmụmụ a. Iji mee nke a, prọfesọ ahụ chọrọ ka e nyekwuo ọtụtụ ọrụ nke nwere usoro ọzọ.

Dr. Chris-Ezerton dere, sị: “Anyị kwesịrị ilekwasị anya n'ịhụ na nri anyị gụnyere ube oyibo na nri ndị ọzọ na-edozi ahụ. Na United States, ube oyibo aghọbeghị ihe a na-ahụkarị, n'ihi na ngwaahịa a nwere ike ịdị oke ọnụ, karịchaa n'oge ụfọdụ n'afọ. Otutu ndi mmadu agh otaghi otu i nwere ike isi tinye ube oyibo n’ulo nri gi (na agbanyeghi ime guacamole). Ma guacamole na-eri achịcha ọka, nke nwere nnukwu calorie ma nwee nnukwu nnu. Ube oyibo ka mma iji salads, akwụkwọ nri, sandwiches, ọkụkọ ma ọ bụ azụ, yana n'ụdị ya dị ọcha. "

Ndị ọkà mmụta sayensị kwenyere na ego nke ihe omumu a bụ nke nzukọ nke ndị na-emepụta ube oyibo Hass Avocado Board nyere. Mana ha kwenyesiri ike na nzukọ a enweghị mmetụta n'ihe omume ọmụmụ a.

Ngwakọta na akụrụngwa bara uru

Avocados bara ụba na pectin na eriri, nke na - enyere aka belata ọkwa cholesterol dị n'ọbara. Ọ na - emetụta ọkwa cholesterol dị na sistemụ ọbara, na - asachapụ arịa ọbara ma na - eso akpata oke ibu. Mkpụrụ nwere:

• Vitamin K, B, C, E.
• Folic acid.
• Fiber (na -ebelata oke oriri n’uba).
• Potassium (K, Kalium), ọla kọpa (Cu, Cuprum).
• Omega abụba - 3, Omega - 6.
• Phytosterols (gbochie mmeputa cholesterol).

Ezi abụba - na-arụ ọrụ pụrụ iche na nri dị mma. Ube oyibo nwere abụba nke ihe oriri, nke mejupụtara abụba monounsaturated, ya bụ na ha bara oke uru. Site na ha ruru na ngwaahịa nri, ị nwere ike wepu cholesterol dị n'ọbara, gbochie ọdịdị nke ọrịa vaskụla, ọrịa obi, na-emekwa ka obi na arịa ọbara. Avocado na-enwetachaghị afọ ojuju nke ube oyibo, na-enyere aka ịba cholesterol nke "dị mma", na-enye oriri nke obere lipoprotein LDL na enyemaka ya belata cholesterol dị njọ.

Ube oyibo na cholesterol

Ndị ọkà mmụta sayensị mere nchọpụta wee bịa na nkwubi okwu bụ na ube oyibo, a na-ebelata cholesterol, ndị ọrịa a na-efekwa ibu ngwa ngwa karịa ndị na-anaghị eri ya ma ọlị. Akpukpo aru nke nwa ebu n’afọ na-akpali metabolism n’ime aru mmadu, a na-enweta nri n’ime ihe niile. Ndekọ shuga dị n’ọbara na - emekwa ka ọ kwụsịlata, si otú ahụ na - echebe mmadụ pụọ n’ajọ ụkọ nri na - atụghị anya ya, nke nri na ụtọ na-esokarị.

Lestzọ cholesterol n'ime ọbara bụ ụzọ dị mma iji guzobe ihe akpọrọ cholesterol, ya bụ, mkpụrụ osisi na-alụ ọgụ nke ọma. Ha dị ize ndụ n'ihi na ha na-akpata mkpokọta na akwara ọbara, na-ebelata oghere maka ọbara ọbara, na-akpata agụụ oxygen nke anụ ahụ na akwara dị n'ime ahụ, na-akpụ ọbara.

Site na oke cholesterol na-abawanye, ọdịdị nke ọrịa ndị dị ka atherosclerosis ga-ekwe omume, ihe ize ndụ nke ọrịa strok na-abawanye, arịa ọbara na-agwụ ngwa ngwa. Maka ọrịa obi, ndị ọkachamara na-atụ aro ịtụnye nwa ebu n’afọ n’ime efere n’arụghị ụka kwa izu. Nri nwere obere abụba bụ ọgwụgwọ bụ isi maka cholesterol dị elu.

Ngụkọta ọbara zuru oke maka cholesterol na-arụ ọrụ dị mkpa na nchọpụta nke ndị ọrịa nwere ọtụtụ nsogbu. Ihe ngosi maka iduzi nwere ike ibu: oke ibu, ọrịa shuga mellitus, ọrịa imeju na akụrụ, ọrịa endocrine. Nke a bụ nghazi nkịtị zuru oke ma enwere ike ibunye ya n'ụlọ nyocha ọ bụla.

Etu esi eji ube oyibo

Mgbe ị na-azụ ube oyibo, ọtụtụ na-eche - etu esi ahọta? Ka ịhọrọ ya nke ọma - ọ bara uru ị payinga ntị n ’izizi nwa ebu n’afọ. Ikwesiri iji nwayọ pịa mkpịsị aka gị na bee, ọ bụrụ na ọ na-ehulata, ebe ezé na-apụ ngwa ngwa - mgbe ahụ, mkpụrụ osisi a na-agbanwe agbanwe. A na-echekwa mkpụrụ osisi ahụ ruo ọtụtụ ụbọchị.

Iche iche, maka nri, ọ fụghị ya ọkụ, mana agbakwunye ya ka ọ bụrụ otu n'ime ihe ndị eji esi nri. Ejiri salads, ngwa nri, sandwiches, okuko. Tupu i sie nri, jide n'aka na ị ga-asa n'okpuru mmiri na-agba agba, were mma kechie gburugburu mkpụrụ osisi ahụ. Na-esote, ịkwesịrị ijide ma halves ma tụgharịa ntakịrị, wepụ nkume ahụ. A na-adọta cubes na halves ma kpachara anya. Mkpụrụ osisi a kpọnwụrụ akpọnwụ ga-achapu agba ya na agba ọchịchịrị; n'ihi ya, a na-ahapụ ịkpụ ahụ na oge ikpeazụ, ozugbo tupu etinye ya na efere.

Ndị ọkachamara n'ihe banyere nri na-atụ aro iri nri nwa ebu n'afọ na cholesterol dị elu na-enweghị ọgwụgwọ ọfụma ka tinnin dị na ya wee bido iwe. Maka nnabata nke ube oyibo maka cholesterol dị elu na oke oke, ọ na-atụ aro ịgakwuru onye na-ahụ maka nri maka enyemaka.

A na-ejikwa mkpụrụ osisi dị ka ihe ịchọ mma. A na-eme mmanụ dị iche iche na-elekọta ahụ site na ya (ịlụ ọgụ megide akara gbatịrị, na-ewusi mbọ, goms, ma ejiri ya na ịhịa aka). Ọ bara ụba na vitamin, yabụ masks anụ bụ ndị ama ama n'etiti ndị akpịrị anụ ha na-enwe nkụ.