Tebụl cholesterol
Tebụl cholesterol dị n'ime nri ga - enyere aka kpuchie nri ọjọọ. Ngafe ihe dị n’ahụ na - eduga n’ọrịa nke usoro akwara obi. Ya mere, onye ọ bụla kwesịrị ịmara ụdị nri nwere ọtụtụ. Inwe echiche banyere ebe enwere ọtụtụ, ọ ga - ekwe omume belata ego dị na ahụ na - enweghị enyemaka nke ọgwụ.
Kedụ maka ịmara larịị dị n’ọbara?
Cholesterol bụ ihe mebere ahụ mmadụ na-emepụta ma na-ahụkwa nri. Na nkezi, usoro dị n'ọbara dị site na 3.6 ruo 5.2 mmol / l, ebe “LDL” nke “na-emerụ emerụ” n'ime ụmụ nwoke bụ 2.25-4.82, n'ime ụmụ nwanyị, ọ dị ihe ruru 3.5. "Ezigbo" HDL - na mmekọahụ siri ike 0.7-1.7, adịghị ike - 0.9-1.9. Mgbe a hụrụ oke cholesterol dị ọcha, a na -ewe ite n'ime arịa ma jiri nwayọ mechie oghere ahụ. A na - akpọ ọrịa a atherosclerosis, a na - akpọkwa usoro cholesterol plaques atherosclerotic. Mgbe emechiri veins na akwara, ọbara na-aga n’adịghị mma n’akwara na akwara, a na-enyekwa ụbụrụ na obi aka. Ọrụ niile nke ahụ na - agbagha, hypoxia guzobere.
Knowingmara cholesterol na - enyere aka igbochi ọrịa, ma ọ bụrụ na ha amaliteworị, mgbe ahụ malite ịmalite ọgwụgwọ n'oge mbido, na-agbanwe ụdị ndụ na nri. Yabụ ị nwere ike izere nsonaazụ na nsogbu, yana ogologo ndụ.
Ihe ndị na-emerụ ahụ na-emetụta cholesterol dị elu. Ndepụta nke isi:
- Ọchịchọ maka omume ọjọọ.
- Ọnụnọ nke oke ibu na ụmụ mmadụ.
- Na-eduga ndụ obibi nkịtị.
- Ọrịa nke usoro endocrine, usoro homonụ.
- Oriri na-adighi nma.
Udia ke udia
Akwukwo nri na cholesterol
Abamuru nke ihe oriri dị na osisi bụ na ha nwere vitamin, ihe na-achọpụta, carbohydrates, eriri. A na-eji ha eme ihe n'ụdị dị iche iche - nke ndu, nke esiri esi. N'iji ya eme ihe mgbe niile, ha nwere ezigbo ahụ ike ma nyere aka belata ihe ize ndụ nke ọrịa na-etolite. Ole cholesterol dị na akwụkwọ nri anaghị adị. Ya mere, ị nwere ike iri nnukwu oke. Nri bara uru (dil, pasili). Ọ nwere ihe na-agwọ ọrịa soy.
Ego ole bụ na anụ
Ezi ezi, anụ minced, anụ mara abụba, ọbọgwụ kwesịrị ịdị obere oge na nri. Cholesterol dị elu na anụ (40-110 mg / 100 grams). Ọtụtụ n'ime - na offal (toki imeju, na ọkụkọ afọ, obi, akụrụ). Needkwesiri iri nri imeju, enwere vitamin na ferrum dị mkpa. Ngwaahịa anụ cholesterol dị ala - anụ oke bekee na toki. Ejiri sausaji esi nri ma okedụọ sịga nwere ọtụtụ cholesterol. Afọ ọkụkọ nwere vitamin na mineral, mana ihe na-enye ya nsogbu bụ na ha nwere nri cholesterol. Olu ya na offal sitere na 150 ruo 2000 mg kwa 100 gram.
Ole cholesterol na azu na azu
Nri ndi a nwere cholesterol di nma. Tuna, sardine, trout, mackerel nwere nnukwu Omega - 3. Ọ dị mkpa iri 1-2 ugboro n'izu. Cholesterol dị na crabs, oporo, azụ, na ụdị nri dị na mmiri dị n'ọdịdị. Nkpirisi osisi nwere 20 mg nke cholesterol ma a na-atụ aro ka ha rie ya pere mpe. Ha nwere cholesterol dị elu, belata ihe egwu nke bute atherosclerosis.
Nọmba na mkpụrụ
Ọle cholesterol dị na ngwaahịa a bụ 0 mg. Ọ bara uru, na-atụ aro maka iji ya mgbe niile, mana na obere. Nke a bụ eziokwu karịsịa maka walnuts. Uru ha erughị otu azụ. Mkpụrụ Brazil, cashews, almọnd bụ ihe oriri cholesterol. N’ihi ya, a eatụla nri ọtụtụ oge. A na-eri mkpụrụ nri site na nri nke onwe ha na oge maka ọka, yoghurts, akwụkwọ nri, mmiri ara ehi a mịrị amị.
Cereals na cholesterol
Nri cholesterol n’eme ka eji eme nri di iche iche, ọka. Ndepụta nke nri dị n'ime eriri na ihe achọrọ na - enyere aka cholesterol dị ala - oatmeal, egg na ọka ọka. Ha aghaghi idi nri gi kwa ubochi ma gha enwe oka oka. Na mbu - oatmeal. Ọ na-ebelata cholesterol dị njọ, ọkwa shuga ma ọ dị na nri mgbe ị na-efufu, dịka nri cholesterol kachasị ala. Oatmeal bara ụba na ihe ndị dị mkpa, nwere ikike imechi afọ, yabụ ejiri ya mee nri maka ọrịa nke eriri afọ.
Ahịhịa na Ahụike
Ojiji nke dike, bọta, oporo ero:
- Ngwaahịa ndi a enweghi mmanu cholestrol, ma bara ụba na vitamin na mineral na obere kalori.
- Nri, enwere ike iji mbelata cholesterol site na 10%.
- Ọnụnọ nke eriri na - enye aka na mgbaze nkịtị na - enweghị akpụrụ abụba.
Cholesterol na ngwaahịa mmiri ara ehi
Ihe oriri dị n’ime kọlestrọl gụnyere mmiri ara ehi, ude, kefir, mmiri ara ehi a bakara n’ọkụ, ọkachasị nke abụba. Enwere ọtụtụ chiiz n'ime ya, yabụ ihe achọrọ iji ya pere mpe. Ọ bụrụ na ị na-a aụ otu iko ryazhenka otu ụbọchị, ọ naghị eduga na nsogbu. Cholesterol n'ime mmiri ara (ehi) - 20 mg / 100 grams. Skim - 5 mg, mmiri ara ehi soy - 0 mg, ya bụ, enweghị ya ma ọlị.
Nri ozo
Nri maka iji ya mgbe niile:
- Ihe oriri nwere otutu cholesterol: achicha, nri uto, ngwaahịa mmiri ara ehi, abụba anụmanụ, àkwá. Na achịcha, achịcha, ngwaahịa ndị yiri ya, ihe na-emerụ ahụ bụ mmanụ nkwụ, nke a na-agbakwunye ebe ahụ.
- Mmiri ara ehi na cholesterol na-emetụta ibe ha.
- Skwọsh caviar bụ ezigbo ngwaahịa, na-eme ka uru akwara dị na mbuze gbanwee. E gosiputara ya maka ndi cholesterol di elu.
- N'ime mkpụrụ ugu enwere ọtụtụ ihe bara uru ma ha na-ewepụ oke.
Na nkọwa zuru oke banyere ihe oriri maka nsogbu nke oke lipid n'ọbara nke akọwara n'ọrụ ya m n. nkeji Oclọ nyocha Endocrinology nke NIIKEL SB RamS Pikalova N. Uchenaya mere ka nzube nke nri dị ka hyperlipidemia belata oriri nke LDL na ọdụdụ na-eju afọ ka ọ na --eme ka oriri nke acid na - adịghị eju, fiber, na carbohydrates dị ụtọ.
Nri enweghi cholesterol. A na-ahọrọ nri ahụ ka ọ ghara ikpochapụ isi mmalite nke ihe ndị dị mkpa anụ ahụ chọrọ. Usoro cholesterol bụ 250 mg kwa ụbọchị. Ihe a choro bu ka a kwusi iji nri ebe cholesterol nke ihe oriri di elu, ya bu nri sitere n’anu anumanu. Ọ dịkwa mkpa ịkọwa calorie. Nke a bụ isi ihe na mgbochi nke ọrịa nke akụrụngwa obi.
Tebụl cholesterol
Cholesterol bụ ihe ndi dị ndụ bụ mmanya na-egbu egbu. Ihe dịka 80% cholesterol bụ ndị na - arụ ọrụ n'ime imeju, ihe ndị ọzọ na - abanye n'ahụ mmadụ site na nri. Ọ dị n’ime ngwaahịa anụmanụ. Ejiri ahụ ahụ dịka ihe eji wuo mgbidi nke arịa ọbara na akpụkpọ membranes, na mgbakwunye, ọ na-etinye aka na njikọ nke vitamin na abụba abụba, steroid na homonụ mmekọahụ.
Ihe ojoo nke cholesterol di elu
Ihe kacha mara cholesterol mara bụ ihe niile bụ ikike isonye na nguzobe nke plọg nke atherosclerotic. Imirikiti ndị dọkịta kwenyere na ọ bụ ya kpatara ọnwụ nke ọtụtụ narị puku mmadụ gburugburu ụwa. Ma ọ̀ bụ otú ahụ?
Ọ tụgharịrị na usoro nke mbido nke atherosclerosis abatabeghị nke ọma. E nwere ọtụtụ nsụgharị nke mkpokọ ngwugwu na arịa, ọ bụghịkwa ha niile nwere cholesterol na-arụ ọrụ dị mkpa. Iji maa atụ, enwere nkwenkwe kwenyere na ihe kpatara Plaques ndị a abụghị oke cholesterol, kama ọ bụ enweghị mgbanwe na LDL na HDL lipoproteins, ma ọ bụ metabolism lipid.
N'agbanyeghi nke a, egosiputara na ịbawanye ụba nke cholesterol na ihe ize ndụ nke ịmalite ọrịa obi. Ya mere, ọ ka dị mkpa iji nyochaa ọkwa nke lipids ma nwaa ịghara iji ngwaahịa ndị na-abawanye cholesterol eme ihe. Na mgbakwunye na ngwaahịa, enwere ihe ndị ọzọ na-akpata mmụba ya:
- mmega ahụ dị ala
- omume ọjọọ, ọkachasị anwụrụ anwụrụ,
- ị ofụ mmiri,
- ibu oke ibu
- ọnụnọ ọrịa ụfọdụ: mmebi nke mmepụta homonụ thyroid, ịhoụbiga mmanya ókè, ọrịa shuga na ndị ọzọ.
Etu esi wedata cholesterol? Iwu ndị bụ isi bụ nri na-enweghị kọlestọl, na-ebi ndụ dị mma, mmega ahụ, enweghị oke ibu, ịkwụsị ị smokingụ sịga. Ọ dị mma ịmara ụdị nri nwere ọtụtụ cholesterol, yana ebe ọ na-adịghị ma ọlị.
High na kọlestrọl
Kedu ngwaahịa nwere ya kachasị? Tebụl cholesterol na nri:
Cholesterol (mg) kwa 100 g nke ngwaahịa
Lokwụ anụ ezi
Azụ anụ ezi (imeju, akụrụ, obi)
Ezi ahịhịa (imeju, akụrụ, obi)
Nri cholesterol dị elu.
Cholesterol (mg) kwa 100 g nke ngwaahịa
Sardines na mmanụ
Azụ nwere abụba (ihe ruru 12%)
Azụ nwere obere ume (tuna, perch, pike, azu kaapu, pike perch, acha anụnụ anụnụ na-acha ọcha, gbazee)
Azụ nwere abụba (halibut, azu kaapu, capelin, salmon pink, salmon, mackerel, azụ, sturgeon, azụ azụ, sprat)
Amịrị na veel
Cholesterol na mmiri ara ehi, ngwaahịa mmiri ara ehi.
Cholesterol (mg) kwa 100 g nke ngwaahịa
Obi chiiz (2-18% abụba)
Mmiri ara ehi rapa
Utoojoo ude 30% abụba
Utoojoo ude 10% abụba
Mmiri ara ehi ehi 6%
Cholesterol na chiiz.
Ude ude na mmanu abuba nke 60%
Emmental Chiiz 45%
Ude Chiiz 60%
Camembert, Edam, Tilsit 45%
Soseji na-ese anwụrụ, Kostroma
Camembert, Tilsit, Edam 30%
Romadur, Limburg 20%
Ọtụtụ mgbe, ọnụọgụ cholesterol dị na nri na-adabere na ọdịnaya abụba ha. Agbanyeghị, n'agbanyeghị oke abụba nke ngwaahịa osisi, ha enweghị kọlesterol. Abụba abụba nwere ihe gbasara sitosterol kama. Ọ na - arụ ahụ n'ahụ n'ụzọ dịtụ iche: kama ịmeghasị metabolism lipid, ọ na - ahụkarị ya.
Ihe kpatara mmụba nke cholesterol n'ime ahụ abụghị naanị oriri ya na nri, toxins, radicals na abụba trans na-akpata.
Na mgbakwunye, n'etiti ngwaahịa anụmanụ, yana n'etiti ngwaahịa nri, enwere ndị na-ebelata cholesterol.
Cholesterol dị ala
Enwere ike idozi nsogbu nke cholesterol ọbara dị elu n'ụzọ abụọ: belata ogo cholesterol dị elu ma ọ bụ mee ka ogo lipoproteins dị elu (HDL) dị elu. Ọzọkwa, nke mbụ kwesịrị ime n'ihi ọkwa dị ala nke lipoproteins dị ala (LDL).
Ihe oriri nke puru iwelite cholesterol ma obu wedata cholesterol ojoo:
- Ahịhịa kụrụ, dịka ọmụmaatụ, karọt. Iri ahiri abuo abuo na abia jiri LDL belata 15% n’ime onwa abuo.
- Tomato Tomato na-emetụta cholesterol zuru ezu.
- Garlic. Dịka ụzọ isi luso cholesterol ọgụ, ọ dịla anya a mara galik. Iri ya kwa ubochi na - enye aka ikpochapu arịa cholesterol dị. Agbanyeghị, enwere otu ọnọdụ: ọ dị mkpa iji ya naanị n'ụdị ya. Achịcha galiki a na-esiri esi efunahụ ihe niile bara uru. Nwere ike ịgbakwunye na njedebe nke usoro esi nri.
- Osisi na nkpuru. Nnyocha e mere egosiwo na site na 5% ogo cholesterol nwere ike belata oriri nke 60 g nke mkpụrụ ọ bụla kwa ụbọchị. N'otu oge ahụ, HDL na-abawanye ụba, LDL na-ada.
- Peas. Site na 20%, a na -ebelata ego nke LDL site na oru abụọ kwa ụbọchị maka otu ọnwa.
- Mkpụrụ osisi, akwụkwọ nri, mkpụrụ osisi, mkpụrụ osisi. Ngwaahịa ndị a nwere pectin, eriri nwere abụba, ọ na-ejikọ kọlesterol na ngịga ma wepu ya n'ahụ.
- Mmanụ nri na azụ. Nri ndi a nwere mmanu abuba ndi na-emeghi nke oma n’enye aka cholesterol.
- Ahịhịa ọka. Ọgaranya na eriri.
N'oge na-adịbeghị anya, ndị dọkịta na ndị ọkà mmụta sayensị kwenyere na cholesterol, nke na-abanye n'ahụ ahụ site na nri, adịghị emerụ ahụ nke ukwuu karịa nke ahụ ahụ na-emepụta onwe ya. Ebe isi ọrụ cholesterol bụ imepụta vitamin na ichebe sel na akwara ọbara, mmepụta ya na-apụta na nzaghachi nke nri ndị na-adịghị mma, mmega ahụ dị ala, yana ọrịa. Ọ bụ ya mere nri naanị ji esi ike idozi nsogbu ahụ. Obibia kwesiri ibu ihe zuru oke.
Ebe enwere cholesterol
Ka iwetulata cholesterol, ọ bụrụ na ọ karịa n’usoro, enwere nri pụrụ iche. Nke a ga - enyere gị aka ịnagide ọrịa ọ bụla enwere ike ị withoutụ ọgwụ. Ọ mejupụtara nke ngwaahịa na-eme iweda obere ala nke ihe a. Achọpụtara ọdịnaya dị elu nke ihe ahụ na:
Ọ dị mkpa ọ bụghị naanị iwepu nri na-abawanye cholesterol, kamakwa, ị ga-eburu n'uche usoro a ga-esi kwadebe menu ndị ọzọ. Shouldkwesighi ighe anụ, mana sie ya ma ọ bụ were, were abụba anụ oriri dochie abụba anụmanụ. Ọgwụ dị otú ahụ kachasị dị mma maka iwetulata cholesterol na obere ngafe nke ụkpụrụ. Ma ọ bụghị ya, ekwesịrị ijikọ ya na ọgwụ ọgwụ.
Tebụl cholesterol
Ngwaahịa nwere kọlestrọl dị iche iche nwere nke ha na-egosi ego ole ha nwere mana ihe mejupụtara ya na oke. O dabere na otu ịchọrọ ịbelata ike isi ihe ụfọdụ ma ọ bụ ju nri. Egosiputa onu ahia ya na mg dika 100 g nke ahia. Ekwesiri ighota na nri eghe n’abuba ga-emeru ihe ojoo, protein na carbohydrates esoghi n’ihe ndi cholestrol.
Nri iji belata cholesterol
Mgbe ị na-ekekọta nri cholesterol na -ebelata, ị kwesịrị ị na-eduzi ya na tebụl cholesterol na nri. Ihe dị mkpa n'ụdị ụdị nri a bụ mkpa ọ dị iji dochie abụba juru afọ na nke anaghị eju afọ. Esi nri ọ bụla efere - n'okpuru iwu ndị bụ isi: obere nnu, shuga, ewepu nnu na ose, emeghela. Mgbe ị na-edozi nri, soro ntuziaka ndị a maka nri dị mma:
- Mụbaa mkpụrụ akụ na-eri. Ha nwere otutu kalori, ma ọ bụrụ na enwetara 20% nke ngụkọta calorie n'ụzọ dị otu a, ọdịnaya ahụ cholesterol dị njọ ga-ebelata 10% kwa ọnwa.
- Ube oyibo na salmon ga - enyere aka belata plasta cholesterol site na 3-8%.
- Zere iri ngwaahịa mmiri ara ehi na - ezighi ike.
- Gbalịa ikpochapụ bọta kpamkpam.
- Nwere ike iri akwa ma ọ bụrụ na tufuo nkochi ime akwa ahụ.
- Dochie nri nwere abụba nri na carbohydrates dị mgbagwoju anya. Enwere ọtụtụ n'ime ha ebe a na-eme achịcha, pasta, peas na agwa.
- Gbalịa ịgụnye akwụkwọ nri na mkpụrụ osisi ọhụrụ n'ime nri gị, nke ọ bụghị naanị na-anaghị ekwe ka cholesterol bilitere, kamakwa nke nwere vitamin E, C, B, beta-carotene.
- Nri ụtụtụ kachasị mma bụ ofe. Buckwheat, ọka wheat, oat, mana ejiri mmiri ma ọ bụ mmiri ara ehi dị obere kwadebe ya.
- Ejila nhọrọ nri cholesterol na oke mmachi abụba. Ọ bụrụ na a hụ ha, ahụ ga-akwụsị inweta ihe ndị dị mkpa, na-akpaghasị ihe oriri na-edozi ahụ, nke nwere ike ịkpasu mmepe nke ọrịa eriri afọ ndị ọzọ.
- Ewezuga mmanya ọ bụla ma e wezụga mmanya na-acha ọbara ọbara. Ọ naghị ekwe cholesterol “ọjọọ” ịgbanwe gaa na lipoproteins dị ala, nke na-akpata mgbochi na imechi oghere nke arịa ọbara.
Ọtụtụ nwere mmasị etu ọ dị mkpa ịgbaso ụdị nri ahụ iji nweta nsonaazụ achọrọ. Dịka iwu, nsonaazụ ahụ na-apụta n'ime izu 8-12 nke iri nri. Mgbe ọnwa atọ gachara, ịnwere ike ịme nyocha ọbara nke abụọ maka cholesterol iji chọpụta nsonaazụ ahụ. N'oge a, ọ ga-ama ọkwa. Dabere na nke a, ekwesịrị ikpebi ma ị ga-agbaso ụdị nri ahụ.
Nri cholesterol dị elu
Iri nri a na-achịkwaghị achịkwa na cholesterol dị elu, ihe na-emerụ ahụ (trans fats, radicals free, toxins) na-emebi akwara anụ ahụ, mgbidi akwara, na-akpali mmụba nke mmepụta Organic site na imeju.
Nri anụ nwere nnukwu mineral, enzymes, vitamin, abụba juru eju, na kọlestrọl. Na atherosclerosis, ọkwa dị elu nke LDL, a na-ewere anụ nri dị ka nke kachasị nchebe: oke bekee, ọkụkọ, tolotok na-enweghị ahụ. Efere ha ka a na-atụ aro ka ha rie karịa ugboro 3 / izu.
Anụ ngwaahịa
Ngwa nri e ji arụ ọrụ mepere emepe nwere ọtụtụ ihe na - emerụ emerụ: nitrites, polycarlic hydrocarbons, ndị na - eme ka ụtọ ihe, abụba trans. Ojiji ha mgbe nile na-abawanye cholesterol, na-emetụta ọrụ nke sistem obi, na-ebulite ohere nke ibute ọbara mgbali elu, ọrịa pathologies nke eriri afọ.
Azu, azu
Azụ ndị dị n'oké osimiri, dị ka anụ, nwere kọlestrọl, mana ọ nwekwara nnukwu ọnụọgụ polyunsaturated abụba (omega-3). Ọ dịghị ebute nsogbu nke ibute atherosclerosis, mana kama ọ nwere mmetụta mgbochi: na-ebibi, na-ewepu lipoproteins na-emerụ ahụ n'ahụ. Ya mere, enwere ike irichaa efere azu ọbụlagodi ụbọchị.
Ndụmọdụ maka esi esi azụ: esi, esi mmiri ma ọ bụ ime achịcha n’ọkụ n’emeghị iberibe ọla edo.
Mmiri ara ehi, ngwaahịa mmiri ara ehi
Productsdị ngwaahịa mmiri ara ehi dị iche iche n'ụzọ nke ha metụtara ọnọdụ obi, arịa ọbara, mmepụta nke LDL / HDL site na imeju. A na-ahụ ọkwa kachasị elu cholesterol na mmiri ara ehi. Ma ọ na-etinye obi gị dum ngwa ngwa, nwere ọtụtụ phospholipids. Ihe ndị a na-akwụsị ịta ahụhụ nke abụba n'ahụ mgbidi nke arịa ọbara, yabụ enwere ike ịmeju mmiri ara ewu na hypercholesterolemia, atherosclerosis.
A na-eri ngwaahịa mmiri ara ehi ihe karịrị ugboro 4 / izu. Iberibe ụdị chiiz, ude, mmiri ara ehi a na-edeghị ede ga-atụfu.
Ekwesighi iwepụ nsen apụl na nri, naanị maka nkochi ime akwa nwere kọlesterol (ihe dịka 210 mg).
Enwere ike imecha ọcha akwa n’enweghi mgbochi, a na-ahapụ nkochi ime akwa ahụ karịa oge 1 / izu. Ọ bụrụ na ọkwa LDL dị oke, kpochapụ ya kpamkpam na nri.
Osisi, abụba
Na hypercholesterolemia, bọta, mmanụ nkwụ, margarine ka ewepụrụ kpam kpam na nri.
Margarine bụ abụba hydrogenated. Mgbe ọ kewara, a na -eme abụba trans, nke a na-ahụghị na akwukwo nri ma ọ bụ bọta. Ihe ndị a dị iche iche nye ahụ mmadụ. Ha na-agbagha usoro nke mgbanwe n'etiti mkpụrụ ndụ, na-abawanye ọkwa nke lipoproteins dị ala dị ize ndụ. A naghị akwado Margarine ọbụlagodi ndị ahụike zuru oke, a ga-ahapụ ya naanị na nri ndị ọrịa.
Mmanụ nkwụ - na-ezo aka na abụba oriri, enweghị kọlestrọl, mana 50% nwere abụba juru eju, nwere nnukwu agbaze agbaze. Ọ bụ eziokwu nke ikpeazu na-eduga n'eziokwu ahụ na akụkụ a anaghị etinye akụkụ ahụ kpamkpam. N'otu oge, gburugburu acidic nke afọ, abụba na-aghọ nke nnyapade. Arefọdụ n’ime ha na-etinye obi gị dum. N'ihi ike ịdabere n'ihe ọ bụla, ụmụ irighiri ihe na-etinye na mgbidi akwara, jiri nwayọọ nwayọọ na-agbakọta, na-agbanwe ghọọ paịlị.
Ngwaahịa anaghị akwụ cholesterol
Otu a gụnyere nnukwu ahụike, nri vitamin na-enyere aka na-ejigide ọkwa LDL nkịtị, ma na-ewepụ ihe ndị ahụ ngwa ngwa.
Ndepụta nke ngwaahịa kachasị baa uru:
- Mkpụrụ osisi, akwụkwọ nri, tomato. Ntọala nke nri edoziziri, nke siri ike. Ngwaahịa bara ụba na eriri, pectin. Dezie metabolism, meziwanye nri nri, ma na - enyere aka lipoproteins dị ala. Ha bụ ezigbo mgbochi nke ọrịa obi.
- Ewu. Ọ bara ụba na protein, nnukwu na ihe ndị na-egosi ihe. Nri riri ezigbo nri, ezigbo ihe ozo maka anu. Jiri nwayọ nke atherosclerosis, belata ogo lipoproteins dị ala.
- Mmanụ nri. Ha anaghị abụba abụba, kọlestrọl, bara ụba na vitamin, mineral, nwee mmetụta antioxidant, ma wepụkwa LDL buru ibu n'ahụ ahụ. Mmanụ kachasị dị nro na-enweta mmanụ: olive, iferi sunflower, na-enweghị.
- Ngwaahịa soya. Ha na-abawanye larịị nke HDL, na-eme ka usoro metabolic nke anụ ahụ dịkwuo mma. Ha nwere nsonaazụ bara uru na steeti akwara ọbara, na-egbochi mbibi nke mgbidi ha, nguzobe nke paịlịheratclerotic.
- Mkpụrụ. A na-enweta ọgwụ ndị dị ize ndụ site n'okike. Ha nwere otutu magnesium, folic acid, styrene. A na-atụ aro iri mkpụrụ osisi kwa ụbọchị, mana ọ bụghị karịa 50 g.
- Ọka. Nye aka na ntuzi aka. Buckwheat, oatmeal, osikapa - nwere ọtụtụ ihe pụrụ iche, glucans, nke na - ewepụ ngwa ngwa dị ala n'anwụ ngwa ngwa.
Ndụmọdụ Ndị Bara Uru
Site n'ọkwa cholesterol dị elu, ihe mejupụtara nke ngwaahịa dị mkpa, usoro nkwadebe:
- Usoro ọmụmụ mbụ. A na-ewepu osikapa na-egbu egbu, ofe anụ, ọdụdụ anụ, abụba akwụkwọ nri na menu. A na-ahọrọ akwụkwọ nri dị ọkụ, azụ ma ọ bụ ọkụkọ ahịhịa. A na-ete anụ ọkụkọ n’enweghị anụ ahụ, na-ewepụ oke abụba. A naghị atụ aro iri nri dị njikere ịnabata ihe ọ seasonụ seasonụ gbara ụka ma ọ bụ Mayonezi.
- Ihe omumu abuo. Poteto eghe, pilaf, pasta navy, nri ngwa ngwa - ihe niile nwere abuba, eghe eghere oke. Nhọrọ kacha mma bụ nri ndị sitere na ọka, sie ya ma ọ bụ akwụkwọ nri stewed.
- . .Ụ mmanya. Achọghị ya ị drinkụ tii, kọfị, koko na mgbakwunye nke ude. A naghị ewepụ mmanya na-egbu egbu kpamkpam. Ọ bara uru karị ị drinkụ tii ma ọ bụ ginger tii na mmanụ a honeyụ, mmiri mmiri, ihe ọ juụ juụ.
Ezigbo ego cholesterol kwa ụbọchị bụ ihe dịka 300 mg. Nchịkọta dị n'okpuru ga - enyere gị aka ịme menu nke ziri ezi.
Cholesterol na nri: tebụl zuru ezu
Ngwaahịa nwere kọlesterol - 100 g | Onu (mg) | |
---|---|---|
Anụ, ngwaahịa anụ | ||
Insbụrụ | 800 — 2300 | |
Akụrụ | 300 — 800 | |
Anụ anụ ezi | 110 | |
Lokwụ anụ ezi | 380 | |
Anụ anụ ezi | 360 | |
Imeju anụ ezi | 130 | |
Ire anụ ezi | 50 | |
Anụ ehi | 90 | |
Agwo ehi | 65 | |
Veel dị obere | 99 | |
Imeju anụ ezi | 270-400 | |
Ire amịrị | 150 | |
Venison | 65 | |
Roe anụ azụ, ụkwụ, azụ | 110 | |
Anụ anụ | 78 | |
Nwa atụrụ dị obere | 98 | |
Nwa atụrụ (oge ọkọchị) | 70 | |
Anụ anụ ezi | 90 | |
Akpukpo anụ ahụ na-enweghị anụ | 89 | |
Anụ anụ ọkụkọ na-enweghị anụ | 79 | |
Chicken Obi | 170 | |
Ọkpụkpụ ọkụkọ | 492 | |
Egwuregwu 1 broilers | 40 — 60 | |
Ọkụkọ | 40 — 60 | |
Turkey | 40 — 60 | |
Akpukpo ahihia | 60 | |
Duck na anụahụ | 90 | |
Gusyatina | 86 | |
Veal Liver soseji | 169 | |
Imeju pate | 150 | |
Soseji na-ese anwụrụ | 112 | |
Uslọ ahịa | 100 | |
Sausages na anoghi n'ulo oba | 100 | |
Munich na soseji ọcha | 100 | |
Anwụrụ anwụrụ anwụrụ | 85 | |
Salami | 85 | |
Nnukwu saus dị na Vienna | 85 | |
Cervelat | 85 | |
Soseji esi nri | ruru iri anọ | |
Abụba ji esi nri | ruru iri isii | |
Azu, azu | ||
Pacific Mackerel | 360 | |
Stellate sturgeon | 300 | |
Tlekpụkpụ mkpụrụ osisi | 275 | |
Azu kaapu | 270 | |
Maroteniya marble | 210 | |
Oyster | 170 | |
Ili | 160 — 190 | |
Mackerel | 85 | |
Egwu | 64 | |
Shrimp | 144 | |
Sardines na mmanụ | 120 — 140 | |
Pollock | 110 | |
Isi asa | 97 | |
Mackerel | 95 | |
Crabs | 87 | |
Ọdụ | 56 | |
Tuna ọhụrụ (mkpọ) | 55 | |
Mollusks | 53 | |
Ọrịa kansa | 45 | |
Oke osimiri | 50 | |
Pike | 50 | |
Macnyịnya mackerel | 40 | |
Codfish | 30 | |
Azụ nwere abụba (ihe ruru 12%) | 88 | |
Azụ nwere obere abụba (2 - 12%) | 55 | |
Akwa | ||
Quail Egg (100 g) | 600-850 | |
Chicken akwa (100 g) | 400-570 | |
Ngwaahịa mmiri ara ehi na mmiri ara ehi | ||
Mmiri ara ehi rapa | 30 | |
Ude 30% | 110 | |
Ude 20% | 80 | |
Ude 10% | 34 | |
Utoojoo ude 30% abụba | 90 — 100 | |
Utoojoo ude 10% abụba | 33 | |
Mmiri ara ehi ehi 6% | 23 | |
Mmiri ara ehi 3 - 3,5% | 15 | |
Mmiri ara ehi 2% | 10 | |
Mmiri ara ehi 1% | 3,2 | |
Abụba kefir | 10 | |
Yogọt | 8 | |
Yogọt enweghị abụba | 1 | |
Kefir 1% | 3,2 | |
Obi chiiz n'ụlọ | 40 | |
Curd 20% | 17 | |
Mkpụrụ chiiz na-enweghị abụba | 1 | |
Ha | 2 | |
Chiiz | ||
Gouda - 45% | 114 | |
creamy fat ọdịnaya 60% | 105 | |
Chester - 50% | 100 | |
Edam - 45% | 60 | |
Edam - 30% | 35 | |
Emmental - 45% | 94 | |
Tilsit - 45% | 60 | |
Tilsit - 30% | 37 | |
Camembert - 60% | 95 | |
Camembert - 45% | 62 | |
Camembert - 30% | 38 | |
Soseji na-ese anwụrụ | 57 | |
Kostroma | 57 | |
Limburgsky - 20% | 20 | |
Romadur - 20% | 20 | |
atụrụ - 20% | 12 | |
fused - 60% | 80 | |
Russian esichara | 66 | |
fused - 45% | 55 | |
fused - 20% | 23 | |
ụlọ - 4% | 11 | |
ụlọ - 0.6% | 1 | |
Osisi na abụba | ||
Ghee | 280 | |
Bọta ọhụrụ | 240 | |
Bọta "nwoke onye oru ugbo" | 180 | |
Abụba anụ ezi | 110 | |
Ezi ma ọ bụ abụba mutton | 100 | |
Melted ọgazị abụba | 100 | |
Nnukwu anụ ezi | 90 | |
Mmanụ nri | 0 | |
Margarines Fat na-eri nri | 0 |
Ihe ndi edere n’ere ihe omume a doziri
dị ka usoro nchịkọta akụkọ nke saịtị ahụ si dị.