Ntụziaka 100 maka cholesterol dị elu

Cholesterol bụ ihe dị na lipids. Imirikiti cholesterol na - eme n'ime imeju (ihe dị ka 80%), ihe ndị ọzọ esiri na nri anyị na-eri. Ọ na-ekesasị n’ọbara ma jiri ya rụọ ọrụ maka akụrụngwa niile nke ahụ (a na-ahụ cholesterol n’ọtụtụ akwara na akwara, ụbụrụ na imeju, dị ka akụkụ nke sel, akwara anụ ahụ, yana homonụ mmekọahụ na vitamin D). Ọ bụ isi iyi umeji maka akwara ọkpụkpụ ma ọ dịkwa mkpa maka ijikọ na iburu protein. Cholesterol bụ ihe dị oke mkpa n'ihi na ọ na-arụ ọrụ dị oke mkpa na metabolism cell. A choro cholesterol maka imeputa ihe ndi n’ilebara anya, nke na enyere aru aka inweta abuba.

Otutu mmanu cholesterol di otutu: ihe choro cholesterol nke oma - HDL (lipoproteins di elu), “ihe ojoo” LDL cholesterol (nkpuru lipoproteins di ala) na triglycerides. Iji nọgide na-enwe ahụ ike, ọ dị mkpa ịnọgide na-enwe cholesterol dị elu "dị mma" ma belata ọkwa nke "ihe ọjọọ".

Gini bu ihe di iche n'etiti cholesterol abuo a? Cholesterol n’onwe ya bụ otu, mana n’ime ọbara ọ nọ n’ihe ndị dị iche iche nwere ihe abụba na protein ndị ọzọ. N'ihi ya, ụmụ irighiri ihe na - apụta na - enwe protein karia (HDL), yana ụmụ irighiri ihe na - enweghị protein (LDL). Microparticles nke mbu buru oke ibu, ha na enyere aka inyefe cholesterol buru ibu na imeju, site na nke a na - eme mgbe emechara bule acid na - eme. Nke abụọ microparticles buru ibu, karie, na-enwe ntakịrị njupụta.

Ọ bụrụ na irighiri cholesterol dị ọtụtụ, ụba cholesterol na-agbakọ n'ime ọbara. Ma mgbe ahụ enwere ike ịkpọ lipoproteins dị ala "njọ" nke cholesterol. Cholesterol “dị ndụ” n'ahụ mgbidi nke arịa ọbara. Gburugburu nkwụnye ego ndị a, ụdị anụ ahụ jikọrọ ọnụ. Nke a bụ ihe ncheta atherosclerotic, na-ebelata oghere nke arịa na igbochi obara nke ọbara. Ka oge na-aga, a na-emeghe ihe ncheta dịka ihe na-eme eme, na thrombus na-etolite, na-etolite mgbe niile. Nke nta nke nta, ọ na - emechi, dị ka akpati, dum arịa nke arịa ahụ, nke na - egbochi ọbara ga - ebugharị. Na njedebe, na-emewanye ma na-agbasawanye, uwe a na-egbochi ụgbọ. N'ihi nsị nke mkpụrụobi - nkụchi obi, ọnya afọ, necrosis nke akụkụ nke akwara nke obi ma ọ bụ ụbụrụ. Cholesterol dị elu nke ọbara na-enye aka na mmepe nke ọnya atherosclerotic nke mgbidi nke arịa ọbara, ọ bụkwa otu n'ime ihe ndị dị ize ndụ maka mmepe nke ọrịa obi ike dị ka angina pectoris (ọrịa obi na-efe efe) na myocardial infarction, ọrịa strokral na ịkọwapụta oge.

Mbelata nke HDL (cholesterol “dị mma”) site na 1% na-ebelata ihe ize ndụ nke ọrịa obi na pasent 1%, mmụba na LDL na-ebelata ohere nke ọrịa obi na 3%.

N'ime ahụ mmadụ, site na 1 ruo 5 g nke cholesterol na - arụ ọrụ kwa ụbọchị, a na - ebunye 300-500 mg (ihe dị ka 20% nke ngụkọta).

Ihe mgbaàmà nke cholesterol dị elu na-apụta n'ihi mbelata ọbara ọgbụgba n'ihi atherosclerosis, ma nwee ike ịgụnye:

- angina pectoris (olu mgbu)

- nsogbu a na - egbu mgbu (Charcot's syndrome - mgbu na ụkwụ mgbe ị na - eje ije)

- nkwụnye ego na-acha odo odo na-acha odo odo n'okpuru anụ ahụ (xanthomas), ọkachasị n'akụkụ nkuanya ma ọ bụ na akwara nke ụkwụ ụkwụ (jikọtara ya na hypercholesterolemia ezinụlọ).

Dị ka anyị kwurula, kọlestrọl dị elu nwere ike ibute nnukwu nsogbu.Ya mere, odi nkpa ighota ihe ihe ojoo di na ya na cholesterol di elu. Edepụtara isi ise ahụ n'okpuru:

- Ndụ ibi nkịtị. Iri ahụ zuru oke ga-eduga n'ọba cholesterol “ọjọọ” na ihe ga-esochi ọrịa ọrịa obi.

- Ibu ibu. A na-ejikọkarị cholesterol na ime oke ibu. Ibu oke ibu nwere ọrịa obi.

- ise anwụrụ. Na-abawanye viscosity ọbara ma na-akwalite mbelata akwara art, nke na-emetụta cholesterol n'ụzọ na-adịghị mma ma na-enyere aka n'ọdịdị nke ọrịa obi.

- Eketa. Ọ bụrụ na ndị ikwu nwere kọlestrọl dị elu, onye ahụ ga-adaba na akpaghị aka n'ime otu ihe egwu

- Oriri na-adighi nma. Iri nri dika cholesterol na abụba juru afọ na-ewelite ọkwa nke “ọjọọ” LDL cholesterol. Nke a bụ ihe kachasị ewu ewu ma dị oke mkpa.

Prinkpụrụ Iwu Na-ahụ Maka Nlekọta Dị elu

Isi echiche nke oriri na-edozi ya na cholesterol dị elu bụ ijikwa usoro esi nri na mbelata nke abụba anụmanụ. Cholesterol abanye n’ahụ dịka ihe anụmanụ. Karịsịa ọtụtụ n'ime ya na egg nkochi ime akwa na imeju.

Ọ bụrụ na ọkwa cholesterol dị n'ọbara dị elu karịa, ka nke a nwere ike ibute ọrịa vaskụla, cholelithiasis, atherosclerosis. I luso oke cholesterol ike karie ogwu, kama iji ya erimeri.

Iji kpuchido onwe gị n'ihe banyere nkụchi obi, ọrịa strok, atherosclerosis, ị ga-ebu ụzọ belata cholesterol. Emebe ahụ mana ọ bụrụ na anyị enweta cholesterol na nri, mgbe ahụ anyị nwere ike wepu ya bụ ahụ site na enyemaka nke nri ndị ọzọ.

Nri cholesterol kwa ubochi iri nri agaghi adi 300 mg. Na 100 g nke abụba anụmanụ nwere 100-110 mg nke cholesterol. Ọ bụ ya mere o ji dị mkpa belata ihe oriri ma ọ bụ kpochapụ oriri nke cholesterol ma ọ bụ na-atụnye ụbara na-aba ụba ahụ.

Ngwaahịa ndị dị otú a gụnyere nwa atụrụ, anụ ezi, anụ ehi, offal (imeju, akụrụ, ụbụrụ), stew, tapawa, mkpọ, anụ ọkụkọ, soseji na-esi ísì ụtọ (112 g na 100 g). Ọ dị mkpa amachi iji sausaji, sausages na sausages dọkịta (100 g - 60 mg). N’ịkwadebe anụ anụ ahụ, kpochaa ya ma wepụ abụba ahụ tara akpụ n’elu elu, nke dị njikere idozi n’ụdị iberibe n’elu mgbidi ọbara. Ọ ka mma iji soy, agwa, lentil, peas, dochie nri anụ, ma nwee ọtụtụ protein nri. Azụ bara ezigbo uru (ma e wezụga caviar), karịsịa ụdị ndị nwere abụba - mackerel, sardines, salmon, azụ azụ. Ha nwere Omega-tri ọdụdụ asịd, nke nwere ike belata ihe ize ndụ nke myocardial infarction site na otu ụzọ n'ụzọ atọ.

Otutu cholesterol n'ime yolks, yabụ na ị ga-eri ihe karịrị akwa 3-4 kwa izu wee rie ha n'enweghị abụba. Ọgaranya na kọlestrọl na bọta (100 g - 190 mg), ude, ude gbara ụka, chiiz ụlọ, mmiri ara ehi. A na-etinye cholesterol mmiri na-enweghị mmiri, ụmụ irighiri ihe gbara ya gburugburu. Ọ bụ ya mere o ji ka mma iji ọ bụghị anụmanụ, kama mmanụ nri adịghị ejuputa nke na - enyere aka belata cholesterol.

Ihe ọ Lemụ Lemụ lemon, ngwa nri, ahịhịa dị mma maka akwa salad. Ma ọ bụrụ na ị were Mayonezi, mgbe ahụ dabere na mmanụ oriri. A ghaghi iri nri site na otutu. Ọka dị mma, onyinye. Ọ dị mkpa iji zere achịcha, bisiki, ọ ka mma - kuki oatmeal, jeliko mkpụrụ osisi na crackers. Followinggbaso nri pụrụ iche “na-azọpụta” 10-15% nke cholesterol. Nsonaazụ dị egwu iji nweta ụkpụrụ.

Yabụ, iwu dị.

1. Ọ dị mkpa iwepu na nri erimeri a kwadebere site na iji margarine na abụba nri ndị ọzọ: achịcha dị iche iche, achịcha, muffins, kuki, chọkọleti na ngwa nri ndị ọzọ.

2.Wezuga nri eghe: poteto, ọkụkọ, ibewa. Ọ ka mma ịhọrọ ụdị anụ, anụ ọkụkọ ma ọ bụ azụ nwere obere abụba ma sie ya site na ime na ite ma ọ bụ steamed. Enwere ike ịgbakwunye obere mmanụ ihe oriri na efere a gwụchara.

Nri ekwesịghị eghe, mana sie ya, sie bred, stewed, yana steamed na ghere eghe.

3. Ọ dị mkpa wezuga kpamkpam na nchịkọta nhọrọ ngwaahịa mkpọ, nke na-ese, nnu.

4. Ekwesịrị iwepu ya ma ọ bụ dị ka o kwere mee iji belata oriri nke ngwaahịa anụ juchara - ụdị sausages, sausages, briskets, mmanu abuba na ndi ozo.

5. Ajụjụ kwesịrị isite na nri ndị dị ka Mayonezi, ude gbara ụka, ice cream na desserts.

N’aka nke ọzọ, a ga-eripịa nri ndị na - esote.

1. Tinyekwuo nri nke na - ewepu cholesterol n'ahụ - mkpo (peas, agwa, lentil) na nri. Nwere ike ijikọ ọka na ọka, osikapa na lentil, peas na pasta na-ejikọ ọnụ.

2. Ọ dị mkpa iri mkpụrụ osisi dị iche iche nwere pectin - ndị a bụ apụl na mkpụrụ osisi na tomato ndị ọzọ, nke a na-esi nri jelii. Ahịrị akụrụngwa, nke a na-achọta na apụl na mkpụrụ osisi jel, na-ewe cholesterol ma wepụ ya n'ahụ. A ga-etinye nri ugboro abụọ n'ime nri gị kwa ụbọchị, mkpụrụ osisi nwere anụ na pulp bara ezigbo uru. N'otu oge ahụ, echefula banyere mkpụrụ osisi citrus - ha ga - emerịrị ya: ndị a bụ tangerines, lemon, oroma.

3. Juice dabere na ha na mgbakwunye nke painiapulu, karọt, lemon bara uru.

4. Mmanụ a containsụ nwere ọtụtụ antioxidant ndị na-alụ ọgụ cholesterol dị ka apụl. Kwa ụbọchị, ịkwesịrị ị glassụ otu iko mmiri ọ tablespoonsụ tablespoonsụ anọ nke mmanụ a honeyụ.

5. A na-atụ aro ka etinye fiber na nri. Ọ bara ọgaranya na akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ - kabeeji, salads, elu. You nwere ike iji eriri emebere eme n'ụdị ntụ ntụ (gbakwunye salads, ofe, ọka) ma ọ bụ bran. Fiber nwere ezigbo hygroscopicity, nke na-enye ya ohere ịmịpụta ngwaahịa dị iche iche nke ọrụ dị mkpa nke mmadụ site na eriri afọ, gụnyere kọlestrọl.

Enwere ike inweta fiber maka nri ụtụtụ n'ụdị ọka (oat, millet, osikapa na ndị ọzọ), maka nri ehihie na ofe, bran na mkpụrụ osisi, maka nri abalị - ya na salad na ọka. Ọ bụ ihe amamihe dị na ya iripịa ihe dịkarịa ala 35 g kwa ụbọchị.

6. Ahịhịa - a ga-eri ha mgbe o kwere mee, ọkacha mma kwa ụbọchị. Ọ bara uru iri ha nke ọma, na-enweghị mgbakwunye mmanụ na abụba, yana chiiz na ụdị sọks.

7. Tinye azu n’ime nri. A na-atụ aro iri azụ iyak dịkarịa ala ugboro abụọ n'izu, opekata mpe 100 g. O nwere ihe ndi bara uru choputara (phosphorus, ayodiin), kamakwa ihe kacha mkpa omega-tri fatty acids nke na-edozi cholesterol, obara obara na viscosity obara, ya mere ochicho nke thrombosis. Fishdị azụ dị iche iche bara uru karị maka nri belata kọlekọrol bụ salmon, ebe ọ nwere acid nke nwere abụba bara ụba. Họrọ azụ dị iche, mana nwaa idobe omega-atọ n'ime ya. Imeju nke azụ na mmanụ azụ ha ga-aba uru.

Ngwaahịa cholesterol dị elu

Mmanụ oliv nwere abụba kasịnụ nke abụba monounsaturated. Ọ na - eme ka mmanụ ụgba na - arụ ọrụ nke ọma. Ọ bụrụ na ị drinkụọ mmanụ olive na afọ efu kwa ụbọchị, mgbe ahụ ị gaghị etinye akwa cholesterol na arịa.

Mkpụrụ mmanụ mmanụ a na-ebulata cholesterol.

Akwukwo nri. Ekwenyere na nri nke ahụike kwesịrị inwe akwụkwọ nri 400 g nke akwụkwọ nri (belụsọ nduku) kwa ụbọchị na kwa afọ. Ọbụlagodi na atọ kwesịrị ịdị ọhụrụ. N'ime akwụkwọ nri dị nwere ike ịga kabeji, karọt, beets. Carrot na-asachapụ ọbara ahụ, na-ewepụ nsị ahụ n'ahụ, na-akwalite resorption nke mkpụkọ ọbara. Kwesiri iri nri karọt abụọ kwa ụbọchị. Turnip nwere mmetụta cholesterol dị ala. Ewu, eghe na squash niile bara uru: cucumbers, zukini, zukini, ugu.

Salad na-eweta folic acid n’ahụ mmadụ, na-enyere aka ịmalite mmepe nke sel ọhụrụ na ahụ.

Site na anụ ọkụkọ, ịkwesịrị iri toki na ọkụkọ (ọbọgwụ na ọgazị bụ nri nwere cholesterol dị ukwuu). Ekwesịrị esi esi nri anụ ọkụkọ n’erighị anụ, n’ihi na o nwere oke kọlestrọl na abụba.

Site na anụ, mmadụ ga-eri anụ nwa ehi, anụ na-eto eto na-enweghị oke abụba a na-ahụ anya, anụ nwere obere abụba, na oke bekee.

Azụ na azụ. Azụ kwesịrị ịdị na-eri nri oge niile, azụma na -ari oke mmiri, yabụ uru ọ ga-eweta. Azụ mgbe niile agaghị anabata cholesterol na mgbidi arịa ọbara. Azụ ekwesịghị ịdị oke ọnụ. Ọbụna azụzụ nkịtị nwere vitamin A, B, D, omega-atọ nke ọdụdụ. Sardines, sprats, mackerel, salmon, azụ azụ - 2-3 ugboro nke 200-400 g kwa izu. Tuna, cod, haddock, ndagharị - enweghị mmachi.

Achịcha ọ bụla na-egbu oge ịnabata abụba na itinye abụba. Mpekere Green na-aba uru na ha ga-enye anụ ahụ ume ọrụ. Agwa bara uru.

Mkpụrụ osisi Citrus nwere ọtụtụ vitamin na-echebe arịa ọbara. Mkpụrụ osisi grepu na wayo nwere vitamin P, nke na-eme ka ọrụ vitamin C (ascorbic acid) dịkwuo elu ma na-abawanye ụda vaskụla.

Walnuts bụ ihe kachasị nweta vitamin E. vitamin a na-ewusi mgbidi nke arịa ọbara. Walnuts nwekwara phospholipids - ihe ndị na-ebelata cholesterol, na setosterol, nke na -ebelata iwebata cholesterol na usoro nri. N’ụbọchị ịkwesiri iri anụ 3-4. Uru almọnd.

Eyịm, galik na-egbu oge ịka nká nke arịa ọbara, mee ka ahụ ha wayo na abụba sachapụ ha. A na-eji galik gbochie egbochi mkpụkọ ọbara. Ọ na-ebelata ọbara mgbali.

Apụl nwere ọgaranya pectin, nke na-ewusi arịa ọbara. Arụ nke dị na mkpụrụ osisi apụl na-egbochi oke ibu ghara itolite. Maka mgbochi, ịkwesịrị iri 1-2 apụl kwa ụbọchị.

Porridge, ọka bụ ihe nkịtị, ọ bụghị ngwa ngwa. Na mkpokọta, ịkwesighi iji ihe ọ bụla na sachets, cubes, ite, iko, n'ihi na ngwaahịa ndị a nwere ọtụtụ ihe mgbakwunye na ihe nchekwa, ihe ndị na-eme ka ụtọ dị ụtọ, karịchaa glutamate sodium, nke na-akpata palpitations na ọsụsọ. Gbalia esi esi ofe mmiri na mmiri.

Oatmeal nwere nkwa iwetulata cholesterol site na iji ya mgbe nile, oburu na cholesterol di elu. Oatmeal nwere ọtụtụ vitamin A, vitamin B, bara ụba na protein, carbohydrates, potassium, zinc, fluoride, ihe metụtara amino acid. Oatmeal fiber na-eme ka ahụ dị ọcha. Enwere ike inweta mmetụta kachasị ukwuu nke oatmeal ma ọ bụrụ na ị rie ya n'ụtụtụ, na afọ efu.

Epeekere kwesịrị iri ofe, nke nwere ọtụtụ poteto, onye anaghị eri anụ.

Juice. Belata cholesterol ma ọ bụrụ na ị themụrụ ha n'oge nri ehihie ma ọ bụ nri abalị. Otu iko ihe ọ juiceụ juiceụ, ma ọ bụ ngwakọta nke ihe ọ juụ ,ụ zuru ezu n'ụbọchị.

A na-achọkarị mkpụrụ osisi a mịrị amị nke edeghị n’ahụ.

Achịcha sitere na ntụ ọka dum, ọka, pasta si na durum ọka.

Cheese, kefir, yogọt pere mpe.

Scallop, oporo.

Ihe ọ drinksụ drinksụ mkpụrụ osisi, popsicles.

N'ime ihe ọ youụ drinksụ ịchọrọ ị teaụ tii, mmiri, ihe ọ .ụweetụ ndị a na-anaghị aweetụ mmanya. Na-a wineụ mmanya na-acha ọbara ọbara: otu iko otu ụbọchị na-ewelite ọkwa "cholesterol" dị mma.

Site na oge eji ose, mọstad, ngwa nri, mmanya, lemon, bred.

Àkwá ndị ahụ. Naanị àkwá 3 kwa izu ka a na-atụ aro, gụnyere àkwá ndị ahụ eji eme ihe maka ịkwadebe ngwaahịa ndị ọzọ. Ekwesighi ịwepụ akwa akwa kpamkpam, n'ihi na ha nwekwara ihe anticholesterol (lecithin, wdg).

Bọta. N'ime ngafe abụọ na-enweghị oke (sandwiches abụọ nwere bọta), ị ga-eri ya nke ọma n'ihi na o nwekwara ihe cholesterol.

Ngwa nri ara ehi kwesịrị ịdị obere abụba ma ọ bụ abụba.A na-etinye cholesterol dị n'ime ha ngwa ngwa, ọ na-abanye n'ọbara ọbara ihe fọrọ nke nta ka ọ bụrụ ozugbo, yabụ nnukwu ngwaahịa nke ngwaahịa ara ehi nwere nnukwu abụba ekwesịghị ịdị na nri gị. Obi chiiz - 0% ma ọ bụ 5%, mmiri ara ehi - kacha nke 1.5%. N'otu ụzọ ahụ, ngwaahịa mmiri ara ehi niile: kefir bụ ma 1% ma abụghị abụba.

Chiiz Inye mmasị chiiz ndị nwere abụba ruru 30% - Suluguni, Adyghe, Ossetian, Brynza, Poshekhonsky, Baltic cheeses.

Achịcha ntụ ọka dị mma.

Azu eghe na mmanu akwukwo nri nri.

Mussel, crabs, lobsters.

Agwọ ụdị ehi, anụ atụrụ, apata ụkwụ, imeju.

Eghe eghe, stewed.

Ihe omimi, ihe ndi ozo, ude, na ice cream.

Mkpụrụ: ahuekere, pistachios, hazelnuts.

Ihe ọcoụcoụ na-egbu egbu, ihe ọ sweetụ sweetụ dị ụtọ.

Ihendori soy, Mayonezi nke nwere obere kalori, ketchup.

Mayonezi Oge salads na yogọt, kefir, oroma dị obere abụba.

Pasili Curd, achịcha curd, achịcha, achịcha kachasị mma, oporo, squid, margarine siri ike, mmanu abuba, ude ice cream, puddings, achịcha, bisikiiti, ihe ụtọ.

Ngwa nri mmiri ara ehi dị ụtọ, anụ na-acha ọbara ọbara (anụ ehi na anụ ezi), margarine.

Site na inine, ị gaghị eri nri radishes, radishes, sọrel, akwụkwọ nri.

Achịcha bọta, pasta e ji ụdị ọka wit dị nro mee.

Mmiri ara ehi, ngwaahịa ara ehi na abụba.

Eghe eghe n’elu abụba anụmanụ ma ọ bụ ala siri ike.

Ofe na ofe anụ.

Azụ eghe n’anụmanụ, nri siri ike ma ọ bụ abụba amaghi.

Squid, oporo, ahịhịa.

Ezi ezi, anụ mara abụba, ọbọgwụ, ọsụsọ, sausages, sausages, pastes.

Bọta, abụba anụ, mmanu abuba, margarines siri ike.

Poteto, akwụkwọ nri ndị ọzọ eghe na anụmanụ ma ọ bụ abụba a na-amaghị, ibe, french fries.

Ime achịcha, ihe na-atọ ụtọ, ude, ice cream, achicha n’elu abụba anụmanụ.

Ndị isi mmiri, nnu.

Kọfị, chocolate na-a withụ na ude.

Oge a na-akụ: Mayonezi, ude gbara ụka, nnu nnu, ude.

Cholesterol na-ebelata mgbakwunye

Vitamin E. Ọ bụ antioxidant siri ike. Ekwenyekwara na ọ na-egbochi mbibi nke LDL cholesterol ma si otú a na-egbochi iguzobe paịlị. Nnyocha e mere egosiwo na ndị na-a vitaminụ vitamin E nwere mbelata nke ọrịa obi.

Omega abụba atọ. Nwere mmanụ azụ iyak. E gosipụtala ha iji chebe mbufụt, igbochi ọbara ọgbụgba na obere triglycerides. Ihe ndị a niile na - enyere aka belata ihe ize ndụ nke atherosclerosis. Omega-atọ nwere ike iripịa ka Mmeju ma ọ bụ enwetara site na ngwaahịa sitere: flaxseed, rapeseed na primrose oil.

Green tii. Green tii nwere ihe ndi n’eme ka ihe ghara idi ire nke atherosclerosis. Phytochemicals ndị a (ma ọ bụ polyphenols) na-eme ka metabolism dị ala na cholesterol dị ala. Na mgbakwunye, ha bụkwa ọgwụ antioxidants.

Ọ bụ galik. Emeela ka o doo anya na galiki nwere ihe di n’ime ya nke na-eme ka obara kpuchie ya, nke n’onwe ya na-egbochi imechi mkpụchi ahu. Na mgbakwunye, egosiputala na cholesterol dị ala. A na-atụ aro ka egbute galiki dị ọcha.

Protein soy Na-enyere aka cholesterol dị ala site na ịba ụba secretion nke bile acids.

Genistein na-arụkwa ọrụ dị mkpa na igbochi oxidation nke LDL cholesterol, ebe ọ nwere ihe antioxidant.

Nicotinic acid (vitamin B3). Isi ọrụ ya bụ ịchịkọta abụba n’ahụ niile. Nke a na - enyere aka belata ego triglycerides nke imeju mepụtara, nke na - enyere aka wedata LDL. Enwere ike ịbawanye ọkwa HDL ruo 30%, nke a na-eme nicotinic acid dị oke irè.

Folic Acid, Vitamin B12 na Vitamin B6. Achọpụtara na ọkwa dị ala nke vitamin B12 na B6, na-eduga n'ịba ụba nke ọkwa homocystin, nke na-emetụta ọrụ nke obi na-adịghị mma.Nke a na - eme ka ihe dị oke egwu ibute ọrịa atherosclerosis na ọrịa obi.

Nhọrọ Nhọrọ

Nri ụtụtụ: kwadebe omelet na anụ, (gram 140), brọdụ buckwheat, tii nwere mmiri ara ehi (obere abụba).

Nri ụtụtụ nke abụọ: salad kelp.

Nri ehihie: ofe ọka (bali na akwụkwọ nri), na mgbakwunye nke mmanụ oriri, steamed cutlet, nri nri n'akụkụ nri.

Nri ehihie: wụsa rose hips na thermos, (200 ml nke ịchọ mma), soy bun (50 g).

Nri abalị: mkpụrụ osisi pilaf, azụ gbara ụka, tii na mmiri ara ehi.

N'abalị: kefir (200 ml).

Nri ụtụtụ: obụpde buckwheat porridge, tii.

Nri ụtụtụ nke abụọ: otu apụl.

Nri ehihie: bali (ofe) na akwukwo nri na mmanu akwukwo nri,

Meat steaks ma ọ bụ meatballs, stewed inine (carrots), compote.

Nri ehihie: ime biya bilie hips.

Nri abalị: bee akwụkwọ nri n'ime salad, jiri mmanụ oriri mee ya. Azụ braised na ihendori. Nduku. Tii

N'abalị: iko kefir.

Nri ụtụtụ: omelet protin na mmiri ara ehi, bọta na ude gbara ụka, ma ọ bụ oatmeal nwere mmiri ara ehi na bọta, salad akwukwo nri na ogwu, tii ma obu kọfị nwere mmiri ara ehi.

Nri ụtụtụ nke abụọ: skim na obi chiiz nwere obere shuga, gbakwunye apụl, iko ofe of ọhịa rose.

Nri ehihie: anyị na-esi ofe akwukwo nri si na poteto, kabeeji, karọt na tomato. Obụpde anụ ahụ ma jiri ofe n'akụkụ. Stewed apụl.

Nri abalị: Ahịhịa, achịcha ọcha, shuga, mkpụrụ osisi ọhụrụ, ihe ọ roseụ roseụ rosehip. Azụ braised nwere azụ (zander), pilaf nwere mkpụrụ osisi a mịrị amị, tii.

Nri maka cholesterol di elu

Ndị na - eri nri oge a na - amata ihe oriri na - edozi ahụ dị ka ụzọ kachasị mma iji belata cholesterol ọbara ma belata ihe kpatara nkụchi obi na ọrịa strok .. Dịka ọtụtụ afọ nyocha, mmetụta dị mma nke nri bụ ọtụtụ oge karịa mmetụta nke ọgwụ pụrụ iche maka cholesterol.

Ihe mere bu na mbadamba nkume na - egbochi mmepụta cholesterol n'ime ahụ, nke bara uru maka ahụike mmadụ yana ọ dị mkpa maka sistem. Ọdịdị dị otú ahụ dị elu nke ịdị elu dị ukwuu anaghị enyere aka n'ịmepụta ọkwa nke cholesterol, kama ọ na - enye aka ịhazi abụba ma wepụ ya n'ahụ.

N’adịghị ka ọgwụ statin, nri a na-enwe na cholesterol dị njọ, nke na-adị na mgbidi nke arịa ọbara ma na-akpasu iwe iwe Ya mere, nri nri ahụike na-echebe onye ọrịa ọ bụghị naanị atherosclerosis, kamakwa site na thrombosis, thrombophlebitis, ọrịa obi na-efe efe na ọrịa obi. na ụbụrụ.

A na-atụ aro iri nri a ka ịrapara na ụmụ nwanyị niile na ụmụ nwoke gaferela afọ iri anọ ma rute ogo nke afọ. Nke a bụ n'ihi mgbanwe afọ-ndụ na ahụ mmadụ, ọkachasị na menopause, nke na-ebute mgbanwe siri ike na ọkwa cholesterol ọbara.

Ihe amachibidoro oriri maka cholesterol dị elu:

Ngwaahịa: brains, akụrụ, imeju, imeju imeju, ire,
Azụ mkpọ na anụ,
Ngwa ahịa ara ehi: bọta, bọta, ude gbara ụka, mmiri ara ehi dum, chiiz siri ike,
Sausages: ụdị saus dị iche iche, saus na saus,
Ugbo ahihia, ọkachasị nkochi ime akwa,
Azụ nwere abụba: catfish, mackerel, halibut, sturgeon, stellate sturgeon, sprat, eel, burbot, saury, azụlite, beluga, azu kaapu ọla ọcha,
Azu azụ
Anụ oriri: anụ ezi, anụ ọ gooụ ,ụ, ọbọgwụ,
Anụmanụ anụmanụ: mmanu abuba, mutton, beef, gooz na duck fat,
Erimeri ihe mmiri: oporo, oporo, ahịhịa, squid,
Margarine
Ala na kọfị ozugbo.

Ngwaahịa maka iwetulata cholesterol:

Olive, linse, mmanụ sesame,
Oat na osikapa bran,
Oatmeal, osikapa agba aja aja,
Mkpụrụ osisi: ube oyibo, pọmigranet, mkpụrụ vaịn uhie
Mkpụrụ: osisi sida, almọnd, pistachios,
Mkpụrụ osisi, mkpụrụ osisi sunflower, mkpụrụ osisi flax,
Tomato: bluuberi, strawberries, kranberị, lingonberries, aronia,
Ahịhịa: agwa, agwa, lentil, soybeans,
Cabbagedị kabeeji: ụdị kabeeji dị ọcha, kabeeji na-acha ọbara ọbara, Beijing, Brussels, kọlịflawa, brọkọlị,
Elu: dill, pasili, celery, cilantro, basil na ụdị salad niile,
Garlic, yabasị, mgbọrọgwụ ginger.
Ose, acha odo odo na odo na odo,
Sardines na azụ si na ezinụlọ salmon,
Mpempe akwụkwọ ndụ akwụkwọ ndụ, ihe ịchọ mma, akwụkwọ nri.

Isi nri na-enweghị kọlestrọl: nri dị ụtọ ma sie ike kwa ụbọchị

Na-akwadokwa ọkwa shuga ruo ogologo oge
Weghachi nrụpụta insulin nke pịkụl

Ndị na-agụ akwụkwọ anyị ejirila Aterol belata cholesterol. Thehụ ihe ndị ama ama n’ahịa a, anyị kpebiri inyefe ya n’aka gị.

Cholesterol dị elu bụ otu n'ime isi ihe na mmepe nke ọrịa obi. Dabere na Healthtù Ahụ Ike ,wa, ihe karịrị 20% nke ọrịa strok na ihe karịrị 50% nke nkụchi obi na-akpata kpọmkwem site na ịba ụba nke kọlestrọl ahụ.

Mgbe ụfọdụ ihe kpatara ọnọdụ a bụrụ mkpụrụ ndụ ihe nketa, mana ọtụtụ mgbe, kọlestrọl dị elu bụ ihe na-esi na-adịghị mma. Ya mere, iji belata cholesterol, a na-atụ aro ịgbaso nri pụrụ iche nke nwere abụba dị ala nke abụba anụmanụ.

Nri dị otú ahụ ga-aba uru ọ bụghị naanị maka ọrịa nke usoro obi, kamakwa maka ndị ọrịa nwere ọrịa mellitus, pancreatitis, cholecystitis na ọrịa imeju. Agbanyeghị, ọ dị mkpa icheta na ndị nwere oke cholesterol kwesịrị iri nri dịgasị iche iche iji zere ụkọ vitamin, mineral na ihe ndị ọzọ bara uru.

Ya mere, ndị ọrịa niile na-enwekarị atherosclerosis, ịkwesịrị ịma nke efere bara uru maka cholesterol dị elu, otu esi esi ha esi nri, ihe ngwaahịa ị ga-eji esi nri na otu esi eme nri nri dị ụtọ.

Ntụziaka nri

Usoro nri maka cholesterol dị elu gụnyere naanị nri kachasị sie ike akwadoro dịka iwu nke nri siri ike. Yabụ, na ebumnuche nke atherosclerosis, a machibidoro iwu iri nri eghe, stewed ma ọ bụ bred na akwụkwọ nri na anụ.

Ihe kachasị baa uru maka ndị ọrịa nwere cholesterol dị elu ga-abụ nri ndị e ghere eghe, ghere eghe na enweghị mmanụ, sie ha na tanma ma ọ bụ sie mmiri nnu. N'otu oge, ekwesịrị iji mmanụ oriri na apple apụl ma ọ bụ mmanya mmanya dị ka akwa.

Ọ dị mkpa iwepụ nri n'ụzọ ọ bụla eji edozi, dị ka Mayonezi, ketchup na ụdị dịgasị iche iche, gụnyere soy, n'ihi na o nwere nnukwu nnu. Ekwesịrị ịkwadebe ndị na-eme nri n'adabereghị na ndabere nke mmanụ oliv na mmanụ sesame, yogọt ma ọ bụ obere abụba, yana mmiri oroma ma ọ bụ mmiri oroma lemon.

Salad akwụkwọ nri na ube oyibo.

Salad a dị oke mma, nwere ọdịdị mara mma na ụtọ dị ụtọ.

Ube oyibo - 2 ọkara mkpụrụ,
Ose Paprika (Bulgarian) - 1 uhie na 1 akwụkwọ ndụ akwụkwọ ndụ,
Salad - nkezi isi nke kabeeji,
Kukumba - 2 PC.,
Seleri - 2 ahihia,
Mmanụ oliv - 1 tbsp. ngaji
Ihe ọụ Lemụ lemon (lime) - 1 teaspoon,
Elu
Nnu na ose.

Ghichaa salad na-agba mmiri nke ọma na mmiri na-agba agba ma gbarie n'ime iberibe. Ikewapụ pulp si na nkume ahụ, bee ma bee n'ime Mpekere. Mkpụrụ osisi ma bee n'ime ibe. Kukumba na mkpụrụ osisi aryụkọ na-egbu n'ime cubes. Sịnye ihe ndị ahụ niile n’ime nnukwu efere.

Ikpokọta lemon mmanụ na ihe ọ juiceụ juiceụ na otu iko, gwakọta nke ọma ma wụsa akwụkwọ nri. Itucha mmiri dị ụtọ, jiri mma gbue ya ma fesaa salad n’elu ya. Tinye nnu, ose oji ma juputara. Icho ocha salad site na iji nkpuru.

Coleslaw.

Salad kabeji na-acha ọcha bụ ọgwụgwọ ndị mmadụ maka cholesterol dị elu, ma na-enyekwa aka iwepu nsí na ahụ. Na mgbakwunye, ọ na-eme ka usoro nri nri kawanye nke ọma ma na-akwalite ibu ibu.

Mkpụrụ osisi na-acha ọcha - 200 gr.,
Carrots - 2 PC.,.
Yabasị - 1 pc.,
Apụl dị ụtọ ma dị ụtọ - 1 pc.,
Mmanụ oliv - 1 tbsp. ngaji
Elu
Nnu

Bee mkpụrụ osisi ahụ n'ime mpempe dị mkpa, fesaa ya na nnu ma jiri aka gị gwuo ya nke ọma. Bee yabasị ahụ na mgbaaka ọkara, tinye ya na nnukwu efere ma tinye 1 tbsp mmiri na mmanya. ngaji. Site na apụl, bee isi ma bee n'ime cubes. Nyefee kabeeji ahụ n'ime akpa miri emi, gbakwunye ya carrots na bee apụl.

Afanyekwa ya na bọlbụ ma tinye salad. Iri elu ma fesaa akwụkwọ nri na ya. Wụsa mmanụ oliv n’elu salad na nnu ma ọ dị mkpa. Gwakọta nke ọma ma gwerish na ahịhịa ọhụrụ.

Chicken ofe na buckwheat.

A na-atụ aro ụdị ofe anụ buru ibu maka ndị nwere kọlestrọl dị elu. Ma ofe anụ ọkụkọ nwere ụba nri, ọ bụrụ na akwadobere ya nke ọma, nwere obere cholesterol.

Chicken ara - ihe dika 200 gr.,
Nduku - 2 tubers,
Buckwheat groats - 100 gr.,
Karọt - 1 pc.,
Yabasị - 1 pc.,
Mmanụ oliv - 1 tbsp. ngaji
Elu
Nnu na ose.

Itucha anụ ọkụkọ nke ọma, gbanye n’ime ite wee wụsa mmiri oyi. Tinye ite ke afụnwu ọkụ, weta ya nwuo, belata ọkụ ọkụ ka ọ dịkarịa ala ma hapụ ka esi nri maka nkeji iri. Wepu igba ofe nke mbu, kpochaa pan site na ụfụfụ, gbanye ara ọkụkọ n'ime ya, wụsa mmiri dị ọcha ma sie ya ruo mgbe nro ruo awa 1.5.

Bee poteto na bee n'ime cubes. Wepu bee na yabasị ma bee n'ime usoro na-ajụ. Bee ndị carrots na grate na grater grater. Wụsa mmanụ oliv n’ime ite a gbanyere n’ọkụ, gbakwunye yabasị na ighe ihe dị ka otu nkeji. Tinye carrots na ighe ruo mgbe eyịm tụgharịa ọla edo.

Wepu anụ ọkụkọ si na ofe, bee n'ime iberibe ma gbakwunye ofe ọzọ. Itucha buckwheat nke ọma, gbanye n'ime ofe ma esi nri maka nkeji 10. Tinye poteto ma sie nri maka minit 15 ọzọ. Nkeji 5 tupu i sie nri, gbakwunye yabasị eghe na yabasị, nnu na ose oji. Gbanyụọ ofe okokụre ma fesaa ya na ahịhịa juru. Oge izizi maka ofe a bụ awa 2.

Pea ofe na akwụkwọ nri.

N'agbanyeghị eziokwu ahụ na ofe a kwadebere n'enweghị anụ, mana ọ na-adị ụtọ nke ukwuu ma na-enye afọ ojuju, n'otu oge ahụ enwere cholesterol kpamkpam.

Eggplant - 1 buru ibu ma ọ bụ 2 obere,
Ose mgbịrịgba - 1 uhie, odo na akwụkwọ ndụ akwụkwọ ndụ,
Yabasị - 1 pc.,
Garlic - 4 cloves,
Mkpọ tomato - 1 ike (400-450 gr.),
Peas - 200 gr.,
Cumin (Zera) - 1 ngaji,
Nnu na ose
Elu
Ahụ wara ara - 100 ml.

Bee eggplant n'ime yiri mgbaaka, nnu nke ọma ma tinye colander. Mgbe ọkara otu awa, rinara mpempe akwụkwọ ahụ na mmiri dị ọcha ma jiri mpempe akwụkwọ ehicha ya. Wepu mkpụrụ sitere na mgbịrịgba mgbịrịgba ma bee n'ime cubes. Bee yabasị na gbue bụghị obere cubes.

Were mmanu ghee ahihia na mmanu akwukwo nri, tinye akwukwo nri edebere na ya, iberibe mmanu, nnu na ose. Tinye mpempe achịcha na oven ma sie akwụkwọ nri na ogo 220 maka nkeji 20, ruo mgbe ha nwetara ọkụ ọla edo dị mfe.

Ichapu peas ahụ nke ọma, gbanye n'ime ite ma gbakwunye tomato. Ghaa cumin na mbadamba ala rue etu ntụ ọka ahụ si wụsa ya na pan. Wunye ihe niile na mmiri oyi, gbanye ọkụ, weta ya ma sie ya maka minit 40-45. Tinye akwụkwọ nri a na-eme achịcha na ofe, nnu, ose ma fesaa ya na ahịhịa juru. Tupu ị na-eje ozi, tinye nnukwu efere nke ofe 1 tbsp. ngaji nke bred.

Turkey nwere akwụkwọ nri.

Usoro nri maka cholesterol dị elu na-agụnyekarị anụ ezi nri, nke kachasị baa uru bụ nke toki. O nwere obere abụba dị oke mma ma dịkwa mma maka ahụike. Ọ na-ekwesịghị doro ya ike nri, ya mere toki fillet kasị mma steamed.

Turkey ara (filet) –250 gr.,
Zukini - 1 obere oriri,
Carrots - 1 pc.,
Ose mgbịrịgba - 1 pc.,
Yabasị - 1 pc.,
Yogọt - 100 ml.,
Garlic - 2 cloves,
Elu
Nnu na ose.

Itucha ara ya, jiri mpempe akwụkwọ ehicha ya ma mee obere ihe na akụkụ ya abụọ. Zucchini bee n'ime yiri mgbaaka. Bee gbue karọt. Bee yabasị na bee n'ime ọkara yiri mgbaaka. Tinye ara nke toki ka ọ bụrụ onye na-esi anụ ọkụ, nnu na ose. Jiri yabasị, karọt kpuchie fillet ahụ ma gbasaa mgbaaka zukini n'elu. Steam maka minit 25-30.

Bechaa galik ahụ, gafee pịa ma gbakwunye yogọt. Jiri mma dị nkọ ghee elu elu ma ghee n'ime ngwakọta galiki. Gwakọta ihendori ahụ nke ọma. Tinye akwa a kwadebere na efere na inine ma wụsa galiki.

Ọkpụkpụ ohiri isi-yabasị.

Azụ bụ otu n'ime nri ndị dị na nri iji belata cholesterol ọjọọ. Ekwesịrị itinye ya na nri gị, ọ bụrụ na ọ bụghị kwa ụbọchị, mgbe ahụ ọ dịkarịa ala ọtụtụ ugboro n'izu. Agbanyeghị, ọ dị mkpa ịhọrọ ụdị azụ dị iche iche, dịka trout, nke nwere kọlesterol dị pere mpe.

Trout bụ ozu nke nwere obere ozu,
Nduku - 2 PC.,.
Yabasị - 1 pc.,
Eyịm green - obere ụyọkọ,
Garlic - 3 cloves,
Elu
Nnu na ose.

Bee azu afere, tinye ya na nnukwu nnukwu efere, fesaa ya na nnu wee hapụ nkeji iri abụọ. Wepu anụ ya na azu ma wepu nkpuru. Itucha poteto, bee ha ma bee n'ime okirikiri 0,5 cm.

Wepu husks na yabasị ma bee n'ime yiri mgbaaka. Bee gbue cloves na galiki. Bee elu elu nke ukwuu. Wunye mpempe achịcha na mmanụ ihe oriri, gbasaa mgbaaka nke poteto, kpuchie ya na yabasị yabasị, fesaa ya na garlic, herbs, nnu na ose. Detakwa mkpụrụ osisi dị n'ime mmiri ihe niile.

Kpuchie bred ahụ na foil ma tinye achịcha na oven maka ọkara elekere na okpomọkụ nke ogo 200. Wepu efere a kpochara na ite, ma hapụ foil maka nkeji 10 na-ewepụghị foil ahụ. Na -efe azụ na akwụkwọ nri.

A ga-agbaso nri nwere kọlestrọl dị ogologo ndụ niile.

Ihe eji megharịa ọnụ kachasị mma

Ọ bụrụ na mebiri metabolism nke cholesterol, ị nwere ike iji achicha oroma na achicha bluuberi.

Ihe eji megharịa ọnụ a kwesịrị ekwesị ọ bụghị naanị maka ndị nwere cholesterol dị elu, kamakwa maka ndị ọrịa nwere ọrịa shuga. Achịcha a enweghị shuga na ntụ ọka, nke pụtara na ọ na - enyere aka belata ibu.

Maka ule a ị ga-achọ walnuts - 80 g., --Bọchị - 100 g., Ground cardamom - tuo.

Maka ndochi ịchọrọ persimmon - mkpụrụ 2, ụbọchị ole - 20 gr., Cinnamon - tuo, mmiri - ¾ iko, agar-agar - ¾ teaspoon.

Ihe mejupụtara ya nwere ihe ndị a:

Mkpụrụ osisi breeki oyi kpọnwụrụ - 100 gr. (inwere ike igba ahihia ojii, bred na nkpuru osisi ndi ozo di nma),
Agar-agar - ¾ teaspoon,
Dochie shuga Stevia - 0,5 tsp.

Wepu breeki ahụ na friji, jiri mmiri oyi hichaa ngwa ngwa, gbanye na nnukwu efere ma hapụ ka nkụ. Tinye mkpụrụ n'ime blender, ghaa ya na obere obere crumbs ma wụsa n'ime efere. Iji blender, ghaa ụbọchị n'ime mpe mpe akwa, gbakwunye mkpụrụ, kadamọn wee gbanye igwe ọzọ ruo mgbe mgwakota agwa nwere otu edo.

Ndị na-agụ akwụkwọ anyị ejirila Aterol belata cholesterol. Thehụ ihe ndị ama ama n’ahịa a, anyị kpebiri inyefe ya n’aka gị.

Were mpempe achịcha ma jiri mpempe akwụkwọ jiri akpụkpọ anụ mee eriri ala. Tinye ngwakọta agwakọchara-eji emechi emechi n’elu ya ma belata nke ọma. Tinye ihe mkpuchi ahụ na friji maka ihe dị ka awa 2, tinyezie nhazi na friza. N'oge a, ịkwesịrị ịme achịcha ahụ, nke ị ga-esi esi ya eghe nduku na-acha uhie uhie site na humim, ụbọchị na cinnamon.

Nyefee uka a gwụchara na stewpan ma gbanye obere ọkụ. Puree kwesịrị ikpo ọkụ ma ga-adị ọkụ karịa ikuku ikuku. A ga-akpali ngwakọta a mgbe ụfọdụ. Wunye mmiri n'ime bọket ọzọ, gbanye agar-agar ma gbanye stovu. Nọgide na-akpali akpali iji weta mmiri na obụpde.

Iji mkpịsị aka na-agbanye poteto a gwakọtara agwakọta, wunye obere mmiri mmiri n'ime ya na agar-agar ma jikọta ya nke ọma. Wepu mgwakota agwa ahụ na friza ma wunye oyi akwa n'ime ya. Hapụ ka ajụkwaa ka ọ gharazie ka ime ụlọ okpomọkụ, wee tinye friji maka ime ka ọ sie ike.

Wụsa ihe ọryụ berụ beri a hapụtara n’oge a na-amị mkpụrụ osisi pọpụl n’ime iko ma tinye mmiri, nke mere na olu ya bụ 150 ml. (¾ iko). Wunye ihe ọ juiceụ intoụ n'ime ofe, tinye agar-agar ma mee ka otuto, ghara ichezọ ịkpali ya mgbe niile.

Wepụ achicha ahụ na friji, gbanye tomato ma wụsa njupụta n’elu. Kwe ka ọ dị jụụ, wee tinye friza ma ọ dịkarịa ala awa 3, ọkacha mma n'abalị. Achịcha dị otú ahụ ga-abụ ihe ịchọ mma maka ezumike ọ bụla.

Etu esi esi rie cholesterol di elu n’ime vidiyo n’isiokwu a.

Na-akwadokwa ọkwa shuga ruo ogologo oge
Weghachi nrụpụta insulin nke pịkụl

Agwa cholesterol na ihe bara uru ha nwere

Cholesterol bụ ihe nwere ume ma ọ bụ abụba nke, na - akpụju na imeju, na - ekere òkè na arụ ọrụ ahụ niile. Site na mmụba ya, nsogbu ahụike siri ike nwere ike ibili. Otu nhọrọ iji belata ọdịnaya ya bụ iri ahịhịa. Ka anyị leba anya n’ihe kpatara ọkwa jiri tolite na ụdị ọrụ agwa, lentil, peas na agwa na-arụ na nke a na cholesterol. Agbanyeghị, nke mbụ, ị kwesịrị ịghọta na ọ bụghị ụdị abụba niile na-emerụ ahụ.

Cholesterol na ọrụ ya

Ya, dị ka anyị kwuru na mbụ, bụ abụba ma guzobe ya na imeju. Ọ dị n’ime ahụ mmadụ, ya bụ, n’ime mkpụrụ ndụ nke ọ bụla n’ime akpụkpọ ahụ a na-akpọ plasma, nke bụ ogwe mpụta.

LDL - lipoproteins dị ntakịrị (cholesterol dị njọ),
HDL - lipoproteins dị elu (ezigbo cholesterol).

Ezi cholesterol dị ezigbo mkpa maka usoro metabolic na ahụ ma na-arụ ọtụtụ ọrụ.

Ihe egwu nke ịbawanye cholesterol

Ọ na - ebute ọrịa dị ka:

atherosclerosis - ịchichi arịa ọbara n'ihi nguzo nke ha,
akwara obi
infarction myocardial
angina pectoris
ọrịa ndị ọzọ nke obi, yana usoro akụrụngwa,
ọrịa strok
ischemia.

Reduzọ mbelata

Stzọ kachasị mfe: nri, ịhapụ omume ọjọọ, ị medicationsụ ọgwụ, mmega ahụ, usoro ọgwụgwọ ndị mmadụ.

Optzọ kachasị mma ma dị mkpa iji belata cholesterol. Nri a na-egbochi oke oriri nke nwere abụba na ụtọ. Na mgbakwunye, wezuga nri tupu alakpu ụra.

Klọ ọgwụ ndị na-ewu ewu

,Nnɛ, wɔtaa wɔn. Ọtụtụ n'ime ha na - eme ka ọnọdụ ahụike dịkwuo mma ma na - asacha mgbidi nke arịa ọbara, na - eweghachi oge ntorobịa na ịdị nkọ.

N'ebe a, iji galiki, iji Ezi ntụziaka eji mmanụ oliv na ndị ọzọ dị ezigbo mkpa. Ahịhịa dị ka lentil, agwa, peas, na, n’ezie, soy na ọkụkọ na-arụkwa ọrụ dị mkpa na iwetulata ọkwa ya.

Uru agwa agwa

Legumes abụwo nke ọtụtụ narị afọ ngwaahịa Russia na ntọala nke nri mmadụ. Ihe bara uru bara uru n’oge ahụ, ma ha dịkwa mkpa ugbu a.

Ole protein na mkpo dị nso na ngwaahịa anụ, mana ọ na-anabata karịa nke ọma. Ha nwere otutu acid choro n’aka mmadu, ya bu, abụba, vitamin, mineral. Dịka ọmụmaatụ, peas nwere ọgwụ anti-sclerotic. Potassium na folic acid bara uru na agwa na-echebe ahụ mmadụ pụọ n'ọrịa na-efe efe, sachapụ ọbara na arịa ọbara. Vitamin B na mkpo na-enyelata mbelata nke ọrịa obi na ọrịa vaskụla. Eriri na akụrụngwa na-eri nri na-enye aka na ọ ka mma n’usoro nri diges. Manganese ha nwere na-enyere ha aka imeziwanye ma melite ọnọdụ nke ntutu.

Dabere na ndị ọkachamara n'ihe banyere nri, ọ bụrụ na mmadụ riri ihe dịka gram 150 nke mkpụrụ osisi n’ụbọchị, mgbe ahụ ọ gachara n’ụbọchị iri na anọ, mbelata cholesterol ga-ahụ ọkwa na nyocha ahụ. Dika ihe omumu AMS si gosi, uzo kachasi eji eme ihe ndi mmadu a di kilogram 20 kwa otu. Dika omume gosiputara onwa nke iri agwa, peas, lentil, chickpeas, agwa na nkpuru ndi ozo bu ihe choro cholesterol belata 10%.

Na mgbakwunye na nke a dị elu, iji mkpo ọka dị mkpa na nri nri na nke anaghị eri anụ. Nke a bụ n'ihi n'eziokwu na ha na-enye protein, mana na-ejighi abụba ndị a hụrụ n'ụdị anụ ọ bụla, esighị. A na-eji ahịhịa amị niile mara mma, mana soy na chickpeas na-arụ ọrụ pụrụ iche.

Amịlịkị nwere protein, nke gụnyere amino acid dị mkpa, ya bụ, nke ahụ mmadụ mepụtaghị. Ọzọkwa, ihe mejupụtara ya bụ stachi, lipids na nke buru ibu karịa karịa mkpo ndị ọzọ. Na mgbakwunye, ọ gụnyere oleic na linoleic acid, yana ọtụtụ eriri nri.

Chickpea, n'ihi ihe mejupụtara ya, ọ dị mkpa na ibelata ọkwa cholesterol dị njọ ma na-anagide ọrụ ya, ọrụ ekenyela ya. Nsonaazụ ruru 20%.

Soya - Bean Pụrụ Iche

Soy n'ihi ihe ndị pụrụ iche, ya bụ ihe abụọ:

nke ọma na-ebelata cholesterol dị mma,
enwekwu ọkwa cholesterol dị mma.

Na mbụ, enyeghị ntị soy zuru ezu, ejighị ya maka ebumnuche ọgwụ. A na-eji ya dị ka nri dị n'akụkụ nri, nri dị ụtọ, na ihe na-atọ ụtọ. Somefọdụ kwurịtara gbasara otu o si emebi ahụ ya.

Emeela ọtụtụ nyocha banyere nsonaazụ ya na ọtụtụ n’ime ha egosiwo na ọ na-eweta ọtụtụ uru na ahụ. Ndị ọkà mmụta sayensị enweghị ike ikpebi ihe ọ ga - enyere aka belata ọkwa nke ihe ọjọọ ma mụbaa cholesterol, mana, n'echiche ha, ihe ndị sitere n'okike - isoflavones na - arụ ọrụ n'ụzọ a.

A na - enweta nsonaazụ pụrụ iche site na iji ya na ngwaahịa ndị ọzọ siri ike yana nri edoziziri mma.

Recipesfọdụ nri cholesterol

Nri ole na ole di nma ma sie ike wedata cholesterol ojoo gi. Nhọrọ dị mma ga - abụ mkpo ya na osikapa, yana buckwheat na ọka wit toro ata. N'okwu a, a ga - eme ka mmetụta nke ịba ọkwa cholesterol dị elu.

Ee, ọ ga - adị ka calorie dị elu ma na - emerụ ahụ, mana agwa gbanwere nsonaazụ ya. Achọrọ: agwa ma ọ bụ agwa, bekee na-acha ọcha, salsa ihendori.

Lentil ofe

ụfọdụ nduku - 2-3 iberibe,
lentil - 200 grams
yabasị - 1 ibe,
karọt - 1 ibe.

Etinyekwala eyịm na karọt, ịkwesịrị ịmalite ha ọhụrụ, a na-echekwa ọtụtụ vitamin.

Agwa na - amị amị - Na-atọ ụtọ ma nwee ahụ ike

agwa ọ bụla: agwa, ukpa, ube ma ọ bụ lentil,
akwụkwọ nri
Tapawa tomato ma ọ bụ ihendori.

Obụpde agwa ruo mgbe esiri ya. Akwụkwọ nri, ighe ke pan ma ọ bụ stew. Tinye agwa ahụ na efere, wụsa akwụkwọ nri, wụsa tapawa tomato ma ọ bụ ihendori. Na efere a maka nri ehihie, banyere poteto, yana osikapa, ị nwere ike ichefu.

Bekee Bekee Bekee - Ebere Igwu kọlestrọl

galiki
kpọọ isi
acha ọbara ọbara
tuo nnu
pek turkish.

Esi esi esi: tinye nke ikpeazụ na tupu tee mmanụ, fesaa na seasonings ma tinye na oven ewe iwe dị ọkụ 200 ogo. Na efere ga-adị njikere na minit 25,

Efere ma ọ bụ agwa

Wunye otu iko mkpesa na mmiri n'abalị. N’ụtụtụ, gbanwee mmiri ma ghee agwa na peas ruo mgbe esiri ya. Na efere a ga - enyere aka belata cholesterol site na 10-15%. A ga-eri akụkụ nke ihe ọ kpatara. Iji gbochie ịkpụ gas na eriri afọ, ịkwesịrị ịgbakwunye tuo nke soda na mmiri.

Legumes: agwa, agwa, agwa, lentil, chickpeas, peas ma ọ bụ ndị ọzọ nwere cholesterol na-arụ ọrụ dị mkpa ma na-enyere aka dị ala na-ebelata ọkwa ya. Soy, n'aka nke ya, na-arụ ọrụ pụrụ iche, yabụ ahapụla ya. Ntụziaka dị mfe na iji dịkarịa ala 150 nke ụdị ngwaahịa a ga - echekwa ahụike na ịdị mma nke ndụ, na mgbakwunye, gbasaa ya. Justchọrọ ịgbanwe ụdị nri gị, ụdị ndụ gị na atherosclerosis, yana nsogbu ndị ọzọ agaghị adị egwu.

Kedu otu esi ehicha arịa ọbara nke cholesterol?

Site n’oge ruo n’oge, ị na-anụ ka ndị enyi na-ekwu maka etu ha ga-esi sachapụ arịa ndị ahụ iji dozie nsogbu ahụike. Okwu "ite nhicha" bụ ihe atụ, nka sitere na okike. Ọ naghị egosiputa akụkụ ahụike ahụ na usoro ahụ ma na-eduhiekarị ndị isi nzuzu. Ndị dọkịta chọrọ nkọwa: gịnị ka anyị ga-asachapụ na ya?

Kedu otu esi adị ọcha n’arụ ahụ?

Enwere ụdị arịa atọ dị na ahụ: akwara art, venous na lymphatic. Ha na-arụ ọrụ dị ka "ọkpọkọ" maka mmiri dị iche iche. Ihe ndị na-emebi emebi, ngwaahịa mebiri emebi nke anụ ahụ, carbon dioxide, nje na nje, ihe ndị metụtara na-apụtaghị naanị na ọbara, kama ha nwere protein, abụba na carbohydrates, bụ akụkụ nke nnu na acid, ihe nzuzo nke glands na homonụ dị iche iche.

Iji wepu ihe ndị na-adịghị mkpa na mgbasa ọbara, enwere imeju - “ụlọ ọrụ” eke “sitere” maka mkpofu nsị. Akụrụ na-enyocha ọbara site na ntakịrị mkpụmkpụ, na-anwa ịchịkọta ihe niile ịchọrọ ma wepụ nsị. Mkpụrụ ndụ ndị na - egbu ihe na - awakpo microorganisms ma ọ bụghị naanị ibibi ha, kama hapụ ozi maka ụmụ ha na isiokwu "enyi ma ọ bụ onye iro". Vesicles-acini dị na ngụgụ na-enye mgbanwe mgbanwe ikuku na mkpụrụ ndụ ọbara na oxygen.

Yabụ, iji kwado usoro ịsacha ahụ n'ogo zuru ezu, o zuru ezu inwe ahụ dị mma ma ọ bụ ịghara igbochi ọrụ ha site na ịba ụba dị iche iche (oke abụba, mmanya, ị smokingụ sịga, iji ọgwụ eme ihe).

Banyere cholesterol

A na-ahọpụta cholesterol dị ka ihe na-emerụ ahụ nke nwere ike ibute ọrịa vaskụla na-enweghị ike idozi - atherosclerosis. Ọ bụ n'ụdị lipoprotein n'ime ọbara, na-ejikọ ya na protein. Pofọdụ lipoproteins dị obere na-enwe ike idobe akpụkpọ ahụ nke nnukwu akwara dị ukwuu na nke nje virus mebiri, ọkachasị n’ebe ndị a na-eme mkpọsa. Mgbe nke ahụ gasịrị, a na -eme ihe ncheta atherosclerotic na mgbidi nke arịa ahụ, nke nwere calcium (lime) n'ime.

Ọtụtụ mmadụ kwenyere na ịsachasị arịa ọbara na cholesterol gụnyere iwepu ngwugwu, ịhapụ irighiri ọbara nke ọbara maka akwara ndị dị n'ime ahụ, imeziwanye ọbara ha na iweghachi ọrụ ndị arụ ọrụ. Ọ dabara adaba iji akụkọ ndị a gosipụta ịdị umengwụ gị na enweghị njikere ịrụ ọrụ na ahụ siri ike.

Tozọ iji wedata cholesterol ọbara

Iji belata cholesterol nke “jọrọ njọ”, ọtụtụ ụzọ ọ ga - ekwe omume:

jiri nwayọ na mkpokọta lipoproteins na imeju - ikekwe site na enyemaka nke statins, ọgwụ na-emetụta usoro a (simvastatin, atorvastatin, rosuvastatin),
mee ka aru nke lipoproteins na mkpochapu ahụ pụta - nke a bụ ọgwụ ndị na - eme ọdụdụ iji wepu cholesterol site na eriri afọ, nicotinic acid site n'ịbelata arịa ọbara yana melite ọbara ọbara na - eme ka cholesterol dị mma "dị mma",
gafere ọbara site na nzacha ndị nwere ike iwere cholesterol,
gbochie nri cholesterol na nri - ọ dị mkpa ịbịaru ụfọdụ ihe oriri ịchọrọ ọ bụghị dịka oge nke usoro nhicha ahụ, kama gbalịsie ike maka nri dị mma site na afọ,
na-eji ọgwụ ndị mmadụ, ọtụtụ mgbe ihe ha na-eme bụ ịkwalite ọrụ nke mkpocha ọcha site na ịba ụba metabolism, iweta ezuru vitamin na mineral, fatịlaịza Organic, ibibi microorganisms pathologies na mkpali ọgụ.

Raczọ ọgbata ọpụpụ ozigbo

Ihe dị mkpa n’eji ahụ bụ iji mee ka ọbara dị ọcha pụọ na cholesterol na ihe ndị ọzọ na-emebi ihe. N’ime onye ọrịa n’okpuru ọnọdụ arụ ọrụ zuru oke n’akụkụ ebe a na-arụ ọrụ, a na-ewere ọbara 200-400 nke ọbara, a na-agafere ya ihe nzacha pụrụ iche ma gbanye ya n’ime akwara. Usoro ndị dị mkpa iji gafee 7-10. N’ezie, enweghi ike dochie olu olu ọbara (4.5 - 5 l). Onye ọrịa ahụ nwere oge ụfọdụ inwe nkwalite n’ihi mmụba ọbara na-enye ụbụrụ, iwepu nnu nke ọla ndị dị arọ, mgbe ahụ ihe mgbaàmà nke atherosclerosis na-abawanye ọzọ.

Nsonye nsacha nke nri

Ihe oriri chọrọ gbadata pụọ na nri ma ọ bụ mmachi: anụ mara abụba, anụ e ghere eghe na nke e ghere eghe, saus, anụ ndị na-ekpo ọkụ na oge, mmanu abuba na nke anumanu, ihe ndi ozo, ihe ndi ozo, ihe ocha, na mmanu oria, ahuekere, achịcha ọcha, mmanya na-egbu egbu na carbonated. mmanya dị ụtọ.

You nwere ike iri nri: anụ ọkụkọ a mịrị amị na stewed na anụ egwuregwu, mmanụ ihe oriri, ọka n'ụdị ọka, ọtụtụ akwụkwọ nri na mkpụrụ osisi, esi nri azụ, sie mmiri ara skim, kefir na cheese, rye achịcha nwere bran, akwụkwọ ndụ akwụkwọ ndụ na tii ojii, kọfị. ọ dịghị ihe karịrị otu iko kwa ụbọchị.

Regimeụ mmanya: maka ezigbo arịa nke arịa, ọ dị mkpa ị dailyụ mmiri kwa ụbọchị site na otu iko na ọkara na lita abụọ nke mmiri dị ọcha. Ọnụ ego a anaghị etinye ofe, mkpụrụ osisi stewed, tii, kọfị na efere mmiri ndị ọzọ.

Ndị ọkachamara kwenyere na maka ọnwa nke ụdị nri a, ị nwere ike belata cholesterol site na 10% na-enweghị ọgwụ.

Ihe atụ nke usoro nhicha nhicha

Wụsa 300 g nke galiki na lemon iri na peel site na anụ a na-egwe anụ, gwakọta, tinye n’ime ite ite atọ wee wụsa mmiri na-ekpo ọkụ, hapụ ụbọchị atọ. Afterhapụchaa ya, drinkụọ iko 1/3 ugboro atọ n'ụbọchị tupu nri. Kama nke mmiri, ị nwere ike ịgbakwunye otu kilogram mmanụ a honeyụ, gwakọta nke ọma ma buru ihe ọ teaspoụ fourụ anọ n'ụbọchị.

Mmanya tincture nke otu lemon, isi abụọ nke galik na akwụkwọ ise nke laurel maka ọkara otu vodka. Ọnwụ ruo otu ọnwa. Mgbe ịzachara ya, teaspoụọ tii abụọ mgbe ị risịrị nri.

A na-akwadebe ahịhịa ahịhịa anaghị anwụ anwụ, St John's wort, okooko osisi chamomile na okooko osisi birch n'ụzọ kachasị mma na thermos. Yet teaspoon nke ihe mejupụtara niile, gbanye iko abụọ nke mmiri esi, na-esi ọnwụ karịa nkeji iri abụọ. Nwee mmanya n’ehihie na mgbede. Iji mee ka nhicha nke cholesterol dị ọcha, a na-atụ aro ka ịgbakwunye mmanụ a honeyụ.

A na-achọta mkpụrụ osisi spoons ise nke mkpụrụ osisi mkpa ya, ngaji atọ yabasị yabasị ya na elu hips na liter thermos maka abalị. Na-a honeyụ mmiri n'ụbọchị a inụ atọ na anọ.

N'oge nhicha dị otú ahụ, ịkwesịrị icheta ohere nke ịnagide ihe ọ bụla n'otu n'otu. Ekwesịrị ikwugharị usoro ọmụmụ nke ugboro atọ. Ọ dịkwa mma ịgbakwunye mgbatị ahụ na-enweghị mmetụta, ije ije, igwu mmiri n'ime ọdọ mmiri nri. Gbalia ilele cholesterol gi ma gwaa dọkịta gi.

Etu esi wedata cholesterol ọbara n’oriri

Iri cholesterol riri ya bu na nri nke di n’ime ya hiri nne - nke a bu nri sitere n’anu anumanu, i.e. azu, mmiri ara ehi, anụ, offal. Iwu dị mkpa maka iri nri bụ iwelata abụba juru eju. Yabụ ka e belata akụkụ anụ ka 100-150 g, bee ọkụkọ, tụfuo ude na ude, bọta na Mayonezi. Na mgbakwunye na iwu ndị a, ịkwesịrị ige ntị na ndụmọdụ ndị ọzọ:

jiri lemon ihe ọ orụ orụ ma ọ bụ mmanụ oliv ka ejiji salad,
Jiri usoro esi nri dị mma: esi mmiri, ịsa ahụ, bred, ịsa ahụ,
tinye ihe ndi ozo achota n’ime akwukwo nri
rie ugboro ugboro, ma na obere akụkụ nwere ezumike nke 3 ruo 4 awa,
jiri nri 3 ị na-emebu kwa ụbọchị, mee nri nri.

Otu esi arapara n’odi nri maka cholesterol di elu n’ime umu nwanyi na ụmụ nwoke

A na-egosi nri cholesterol dị ala maka ndị nwere nsogbu na usoro akwara ma ọ bụ ndị nwere ihe ize ndụ maka ọrịa ndị dị otú ahụ. Na enweghi ike ile anya na nri nri otu izu iji belata cholesterol, ịkwesịrị ịgụnye agịgị nke polyunsaturated. A na-ahụ ha n'ime azụ, azụ mmanụ na mmanụ azụ. Ego ole cholesterol riri ahu n’anu bu 300 g, kama iji belata ogo o di nkpa iji belata ya rue 250 g ma mee menu dika onodu a si di.

Hypocholesterol

Ume a na imerime aru bara uru maka ahụ, n’ihi na ọ bụ ihe dị mkpa n’ịmepụta mkpụkọ sel, na-etinye aka na ime ka usoro ahụ ji alụso ọrịa ọgụ ike. Ihe mbu ị ga - eme bu ichikota nri ole ị na - atụ aro ka agunye gị na nri nri maka otu izu iji belata cholesterol:

Ekwesịrị ịnwe obere nri protin: usoro protein kwa ụbọchị kwesịrị ịdị 80-100 g. Nri hypocholesterolemic kwesịrị ịdabere na ọkụkọ anụ ahụ na-enweghị anụ ahụ, azụ, protein nri n'ime agwa, akụ, pea ma ọ bụ soy.
Ọnụego abụba kwa ụbọchị bụ 40-50 g. Nke a gụnyere mmanụ ihe oriri: olive, linse, sesame na sunflower.
Carbohydrates kwesịrị mejupụtaghachi ikike ichekwa, yabụ naanị nri ga-eri ngwa ngwa: mkpụrụ osisi, akwụkwọ nri, achịcha ọka, ọka, nri pasta.

Ọrịa hypoliplera

Egosiputa nri nri a maka mmanu mmanu nri ara, i.e. abuba n’anu. Na mgbakwunye na cholesterol, ndị a gụnyere triglycerins na phospholipids. Nri iji weghachi metabolism abụba bụ iwelie ụba abụba nri ma belata ma ọ bụ kpochapụ kpam kpam. Ihe oriri dị na menu otu izu iji belata cholesterol kwesịrị kalori dị ala, mana ọ na-edozi ahụ. Ihe oriri kwesịrị ịgụnye obere protein nke n'ụdị anụ ezi, carbohydrates dị mgbagwoju anya nke emere na mkpụrụ ọka na eriri site na mkpụrụ osisi na akwụkwọ nri.

Ngwaahịa cholesterol

Enwere ike kee ngwaahịa niile na ịzụlite na iwetulata cholesterol. A na-atụ aro ka ihe ndị gara aga ka ọ bụrụ nke zuru oke ma ọ bụ nke obere maka ojiji, nke ikpeazụ a ga-etinye ya na nnukwu nri. Site na ikpokọta nri achọrọ na amachibidoro iwu, ị nwere ike ịhazi atụmatụ nri gị kwa ụbọchị maka izu niile tupu i rie ya, cholesterol belata obere oge.

Isingzụlite cholesterol

Ndepụta Ngwaahịa machibidoro

cutlets
anụ ezi
nwa atụrụ
abụba
steaks
anụ ahụ
sausages
anụ ahụ offal, i.e. ngụgụ, imeju, akụrụ na ụbụrụ
mefulụ anụ
anụ mkpọ
sausages
sausages
anụ uhie
anụ ufe

Azụ na azụ̀

azụ azụ na imeju
mollusks
crayfish
oporo
crabs
sturgeon

Achịcha adịchaghị

Ihe ọ .ụụ aafụrụma

Aki oyibo na mmanụ nkwụ, anụ ezi na mmanụ esi nri, margarine, mmanụ oriri

Ngwa oriri na mmiri ara ehi dị elu, ọkacha mma

Cholesterol na-eme ka ahụ gị dị ọcha

Cholesterol na-ewedata ihe oriri

Mkpụrụ nwere anụ ahụ, ma e wezụga banana na mkpụrụ vaịn

Ngwaahịa mmiri ara ehi dị obere

Akwụkwọ nri dị ọhụrụ, sie ya ma ọ bụ sie

Achịcha na-acha uhie uhie

mmiri mmiri
ihe ọ drinkụ drinkụ mkpụrụ osisi
ihe ọ juụzedụ eji agbaze mmiri
mmiri doro anya

Nri efere

Nri dị ụtọ ma sie ike, nke nwere cholesterol dị elu bụ stewị stew na poteto. Pre-toki ara sie 1,5 awa. Efere ya esi esi mmiri ara ya. Obụpde ntakịrị n'ime mmiri dị mma ma jupụta nduku. Mgbe esi poteto, i kwesiri igbakwunye akwukwo nri - tomato na ose.Obụpde ugboro ole na ole ma gbakwunye pasili na dil. Salting stewed nduku na-atụ aro mgbe esi nri.

Potised na poteto

Ngwurugwu cholesterol ozo di uto bu ara oku ara oku. Na mbụ, enwere ike ịhọrọ ya ahịhịa dị iche iche. Ekwesịrị ite anụ a minit 30, wee sie ya minit 60. Ọnọdụ okpomọkụ kwesịrị ịdị gburugburu 1800C. Ara ahụ ga-eme ka mmiri sie ike ma dịkwa mma ma dịkwa mma dị ka mgbakwunye nke porridge, ofe akwukwo nri, wdg.

Meat ofe puree dị mma maka ndị nwere cholesterol dị elu. Maka efere a, ịchọrọ ngwaahịa ndị a:

Ọzọkwa na ofe a, ịnwere ike ịgbakwunye elu na-atọ ụtọ na obere nnu. Nke mbụ, a na-esi esi anụ ahụ, mgbe ọ gbanyechara, a na-asacha mmiri wee wụpụta nke ọhụrụ. Nkeji 20 ka nke ahụ gachara, anụ ahụ ka na-esiri esi wee sie poteto, karọt na celery. Mgbe o jiri nkeji iri na ise sie nri, a na-etinye broccoli na ofe ruo mgbe ị ga-eme ka ọ dị nro. Mgbe nke ahụ gasịrị, a na-ewepụ ofe ahụ na ọkụ. A na-etinye ihe ọ bụla esiri esi ya na blender ka ịsacha nke ude.

Enwere uzommeputa maka cholesterol dị elu - zrazy nwere buckwheat. Nke a bụ nri dị ụtọ nke ukwuu ma sie ike, na mgbakwunye, ọnụego abụba dị na ya 8 g, nke pụtara na a na-agbadata ịta cholesterol. Maka isi nri, ịchọrọ anụ ehi (100 g), obere achịcha - ihe dị ka 15 g, buckwheat nụrụ ụtọ, obere bọta (ihe dị ka 5 g).

Buckwheat zrazy

Anụ anụ kwesịrị ka a ga - egwe ya wee ghee ya, ọ ka mma ime ya ugboro abụọ. Sichaa achicha ahụ na mmiri ma ọ bụ mmiri ara ehi, wee pịchaa ma gbakwunye mmanye ahụ. Gbaa oso n’oku ozo. Achịcha ọka Buckwheat kwesịrị ịgbari ruo mgbe esiri ya, wee simmer na oven ihe dị ka elekere 1. Bọta na-agbakwunye na porridge.

A na-eme anụ ahụ site na anụ minced, a na-etinye buckwheat n'etiti, wee jirizie minced kpuchie ya. Ikwesiri esi nri steepụ zrazy dị otú ahụ. A na-atụ aro efere a maka ọtụtụ ọrịa nke eriri afọ, akụrụ, ọbara mgbali, wdg.

Ihe oriri kacha sie mmiri nke na-enyere cholesterol bụ oatmeal. Ọ na-atụ aro iri ọtụtụ ọrịa, ya bụ, ya na ọrịa na-emetụta eriri afọ, ọrịa shuga, wdg. Oatmeal kwesiri iji dochie okwute. Can nwere ike esi ofe sie n'ụzọ ochie, ma ọ bụ zụta ọka ọpụrụiche. A ga-esi nri Oatmeal ma na mmiri na mmiri ara ehi nwere obere abụba.

Na mgbakwunye, ị nwere ike esi nri ụdị ọka niile. You nwere ike iri ha na akwụkwọ nri, obere anụ, wdg.

Ọ bara uru iri osikapa, buckwheat, porridge, na-agbakwunye ụtọ dị iche iche:

mmanụ a .ụ
mkpụrụ osisi - piich, strawberries, wdg.
jam
akwụkwọ nri
olu
Mkpụrụ osisi a mịrị amị - aprịkọtara akpọnwụ, prunes na mịrị.

Azụ efere

Ndị dọkịta na-atụ aro iji azụ iyak dochie anụ. You nwere ike esi nri dị ụtọ nke ukwuu - esi mmiri salmon na ngwa nri. Ikwesiri iri iberibe salmon (i nwere ike azu ozo) ma jiri lemon ma obu lime tuo ha. Na obere nnu na ose. Ruo oge ụfọdụ, azụ̀ na-ajụ oyi.

N'oge a, a ga-awụsa mmiri na mmiri esi mmiri, a mịrị peeled na finely. Ikwesiri igbue isi bekee. A na-adọkwasị azụ ahụ n’elu foil nke ejiri mmanụ oliv ete. A na-agbasa ngwakọta nke tomato, basil na wayo na steaks. Akpukpo foil a kechiri ma ziga ya na oven rue nkeji iri abụọ, mgbe nke ahụ jiri nkeji iri ọzọ mechie. Iri nri dị elu cholesterol ga - eri ya na salad nke akwụkwọ nri ọhụrụ.

Azụ achịcha. Iji kwadebe ha, ịchọrọ azụ nke ụdị obere abụba (ihe dị ka 300-500 gr). Ghe na azu ma tinyekwuo akwukwo nri:

kpọọ isi
kọlịflawa
peas oyi kpọnwụrụ.

A na-egbute ata ma ọ bụ ghaa ahịhịa, ma e wezụga nke ahụ. Maka uto, nnu, ose na dill agbakwunye. A na-egbute cutlets na oven na mpempe akwụkwọ jiri akpụkpọ anụ mee ihe maka nkeji 15-20.

Ihe dị n’elu bụ iberibe mmeghe nke akwụkwọ akwụkwọ nyocha 100 maka kọlestrọl dị elu.Tọrọ ụtọ, ahụike, ezi obi, ọgwụgwọ (Irina Vecherskaya, 2013) nke anyị nyere
ibe akwukwo - ụlọ ọrụ
Ode akwukwo.

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akwụkwọ n'ime
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Ngwaahịa cholesterol dị elu

Mkpụrụ mmanụ mmanụ a na-ebulata cholesterol.

Salad na-eweta folic acid n’ahụ mmadụ, na-enyere aka ịmalite mmepe nke sel ọhụrụ na ahụ.

Site na anụ, mmadụ ga-eri anụ nwa ehi, anụ na-eto eto na-enweghị oke abụba a na-ahụ anya, anụ nwere obere abụba, na oke bekee.

Achịcha ọ bụla na-egbu oge ịnabata abụba na itinye abụba. Mpekere Green na-aba uru na ha ga-enye anụ ahụ ume ọrụ. Agwa bara uru.

Eyịm, galik na-egbu oge ịka nká nke arịa ọbara, mee ka ahụ ha wayo na abụba sachapụ ha. A na-eji galik gbochie egbochi mkpụkọ ọbara. Ọ na-ebelata ọbara mgbali.

Apụl nwere ọgaranya pectin, nke na-ewusi arịa ọbara. Arụ nke dị na mkpụrụ osisi apụl na-egbochi oke ibu ghara itolite. Maka mgbochi, ịkwesịrị iri 1-2 apụl kwa ụbọchị.

Epeekere kwesịrị iri ofe, nke nwere ọtụtụ poteto, onye anaghị eri anụ.

A na-achọkarị mkpụrụ osisi a mịrị amị nke edeghị n’ahụ.

Achịcha sitere na ntụ ọka dum, ọka, pasta si na durum ọka.

Cheese, kefir, yogọt pere mpe.

Scallop, oporo.

Ihe ọ drinksụ drinksụ mkpụrụ osisi, popsicles.

Site na oge eji ose, mọstad, ngwa nri, mmanya, lemon, bred.

Bọta. N'ime ngafe abụọ na-enweghị oke (sandwiches abụọ nwere bọta), ị ga-eri ya nke ọma n'ihi na o nwekwara ihe cholesterol.

Ngwa nri ara ehi kwesịrị ịdị obere abụba ma ọ bụ abụba. A na-etinye cholesterol dị n'ime ha ngwa ngwa, ọ na-abanye n'ọbara ọbara ihe fọrọ nke nta ka ọ bụrụ ozugbo, yabụ nnukwu ngwaahịa nke ngwaahịa ara ehi nwere nnukwu abụba ekwesịghị ịdị na nri gị. Obi chiiz - 0% ma ọ bụ 5%, mmiri ara ehi - kacha nke 1.5%. N'otu ụzọ ahụ, ngwaahịa mmiri ara ehi niile: kefir bụ ma 1% ma abụghị abụba.

Chiiz Inye mmasị chiiz ndị nwere abụba ruru 30% - Suluguni, Adyghe, Ossetian, Brynza, Poshekhonsky, Baltic cheeses.

Achịcha ntụ ọka dị mma.

Azu eghe na mmanu akwukwo nri nri.

Mussel, crabs, lobsters.

Agwọ ụdị ehi, anụ atụrụ, apata ụkwụ, imeju.

Eghe eghe, stewed.

Ihe omimi, ihe ndi ozo, ude, na ice cream.

Mkpụrụ: ahuekere, pistachios, hazelnuts.

Ihe ọcoụcoụ na-egbu egbu, ihe ọ sweetụ sweetụ dị ụtọ.

Ihendori soy, Mayonezi nke nwere obere kalori, ketchup.

Mayonezi Oge salads na yogọt, kefir, oroma dị obere abụba.

Pasili Curd, achịcha curd, achịcha, achịcha kachasị mma, oporo, squid, margarine siri ike, mmanu abuba, ude ice cream, puddings, achịcha, bisikiiti, ihe ụtọ.

Ngwa nri mmiri ara ehi dị ụtọ, anụ na-acha ọbara ọbara (anụ ehi na anụ ezi), margarine.

Site na inine, ị gaghị eri nri radishes, radishes, sọrel, akwụkwọ nri.

Achịcha bọta, pasta e ji ụdị ọka wit dị nro mee.

Mmiri ara ehi, ngwaahịa ara ehi na abụba.

Eghe eghe n’elu abụba anụmanụ ma ọ bụ ala siri ike.

Ofe na ofe anụ.

Azụ eghe n’anụmanụ, nri siri ike ma ọ bụ abụba amaghi.

Squid, oporo, ahịhịa.

Ezi ezi, anụ mara abụba, ọbọgwụ, ọsụsọ, sausages, sausages, pastes.

Bọta, abụba anụ, mmanu abuba, margarines siri ike.

Poteto, akwụkwọ nri ndị ọzọ eghe na anụmanụ ma ọ bụ abụba a na-amaghị, ibe, french fries.

Ime achịcha, ihe na-atọ ụtọ, ude, ice cream, achicha n’elu abụba anụmanụ.

Ndị isi mmiri, nnu.

Kọfị, chocolate na-a withụ na ude.

Oge a na-akụ: Mayonezi, ude gbara ụka, nnu nnu, ude.

Cholesterol na-ebelata mgbakwunye

Vitamin E. bu mmanu ogwu di egwu. Ekwenyekwara na ọ na-egbochi mbibi nke LDL cholesterol ma si otú a na-egbochi iguzobe paịlị. Nnyocha e mere egosiwo na ndị na-a vitaminụ vitamin E nwere mbelata nke ọrịa obi.

Omega abụba atọ. Nwere mmanụ azụ iyak. E gosipụtala ha iji chebe mbufụt, igbochi ọbara ọgbụgba na obere triglycerides. Ihe ndị a niile na - enyere aka belata ihe ize ndụ nke atherosclerosis. Omega-atọ nwere ike iripịa ka Mmeju ma ọ bụ enwetara site na ngwaahịa sitere: flaxseed, rapeseed na primrose oil.

Green tii. Green tii nwere ihe ndi n’eme ka ihe ghara idi ire nke atherosclerosis. Phytochemicals ndị a (ma ọ bụ polyphenols) na-eme ka metabolism dị ala na cholesterol dị ala. Na mgbakwunye, ha bụkwa ọgwụ antioxidants.

Ọ bụ galik. Emeela ka o doo anya na galiki nwere ihe di n’ime ya nke na-eme ka obara kpuchie ya, nke n’onwe ya na-egbochi imechi mkpụchi ahu.Na mgbakwunye, egosiputala na cholesterol dị ala. A na-atụ aro ka egbute galiki dị ọcha.

Protein soy na-enyere aka cholesterol belata site na ịbawanye ụba nke bile acid.

Genistein rụkwara ọrụ dị mkpa iji gbochie sọlfọ nke LDL cholesterol, ebe ọ nwere ihe antioxidant.

Nicotinic acid (vitamin B3). Isi ọrụ ya bụ ịchịkọta abụba n’ahụ niile. Nke a na - enyere aka belata ego triglycerides nke imeju mepụtara, nke na - enyere aka wedata LDL. Enwere ike ịbawanye ọkwa HDL ruo 30%, nke a na-eme nicotinic acid dị oke irè.

Folic Acid, Vitamin B12 na Vitamin B6. Achọpụtara na ọkwa dị ala nke vitamin B12 na B6, na-eduga n'ịba ụba nke ọkwa homocystin, nke na-emetụta ọrụ nke obi na-adịghị mma. Nke a na - eme ka ihe dị oke egwu ibute ọrịa atherosclerosis na ọrịa obi.

Nri ụtụtụ: anyị na-esi anụ anụ ezi anụ ((gram 140), brọdụ buckwheat, tii na mmiri ara (obere abụba).

Nri ụtụtụ nke abụọ: salad salad.

Nri ehihie: ofe ọka (bali na inine, na mgbakwunye nke mmanụ oriri, steamed cutlet, nri nri n'akụkụ nri.

Nri ehihie: wunye na thermos rosehip, (200 ml nke mma), soy bun (50 g).

Nri abalị: pilaf mkpụrụ osisi, azụ a mịrị amị, tii na mmiri ara ehi.

N'abalị: kefir (200 ml).

Nri ụtụtụ: esi nri bred nke a na-akọ esi nri, tii.

Nri ụtụtụ nke abụọ: otu apụl.

Nri ehihie: bali (ofe) na akwukwo nri na mmanu akwukwo nri,

Meat steaks ma ọ bụ meatballs, stewed inine (carrots), compote.

Nri: ime biya.

Nri abalị: bee akwụkwọ nri n'ime salad, jiri mmanụ oriri mee ya. Azụ braised na ihendori. Nduku. Tii

N'abalị: iko kefir.

Nri ụtụtụ: omelet protein na mmiri ara ehi, bọta na ude gbara ụka, ma ọ bụ oatmeal na mmiri ara ehi na bọta, salad akwukwo nri na ogwu, tii ma obu kọfị nwere mmiri ara ehi.

Nri ụtụtụ 2: chiiz ụlọ nwere obere abụba nwere obere shuga, gbakwunye apụl, iko nke ofụ ọhịa.

Nri ehihie: esi nri ofe na poteto, kabeeji, karọt na tomato. Obụpde anụ ahụ ma jiri ofe n'akụkụ. Stewed apụl.

Nri Anyasị: Rusks, achịcha ọcha, shuga, mkpụrụ osisi ọhụrụ, ihe ọ roseụ roseụ rosehip. Azụ braised nwere azụ (zander), pilaf nwere mkpụrụ osisi a mịrị amị, tii.

N'abalị: iko bred.

Bee ngwaahịa maka arịa ọbara na obi

Mmanụ a Honeyụ bara uru nke ukwuu maka sisitemu akwara obi, ọ na -eme ọrụ obi ike, na-akpali nrugharị ọbara, na-eme ka usoro metabolic ma na - enyere aka ịzu oke na oxygen. Ọ bụ ya mere ịme mmanụ a honeyụ n’ime nri gị kwa ụbọchị, enwere ike ị consumedụ ya 50 g otu ụbọchị otu awa tupu ma ọ bụ mgbe nri gasịrị.

Dabere na propolis iji meziwanye ihe mejupụtara ọbara, ọbara ọgbụgba na dịka onye nnọchianya na - ewusi ike dị ukwuu: jikọta 25 tụlee nke propolis tincture na iko nke obere mmiri ara ehi, were ya ugboro atọ n'ụbọchị ọkara otu awa tupu nri.

Dabere na mmiri ara nne iji mee ka ọbara dị ọcha ma mee ka obi sie ike: jelite anụ ọhịa ọhụụ na mmanụ a buckụ buckwheat eke (1: 10), were ugboro atọ n'ụbọchị ọkara ọkara ọkara otu ọkara tupu nri.

Na ndabere nke mmanụ a honeyụ na ihe ọ juiceụ radụ radish megide vaskụla atherosclerosis: gwakọta mmanụ linden mmanụ a naturalụ na mmiri ọishụ radụ radish (na nha 1: 1), were otu tablespoon ugboro 3-4 n'ụbọchị otu ọnwa.

Iji hazie usoro metabolic: kwa ụbọchị mgbe ị tetara, drinkụọ otu iko mmiri ọ drinkingụ drinkingụ dị ọcha na mgbakwunye nke iberi lemon na otu ngaji mmanụ a honeyụ.

Ihe cholesterol di elu - ihe choro banyere oria

Usoro mmezi nke ahụ na-eme n’ime ahụ nwere njikọ chiri anya na nchịkọta nke cholesterol n’ime ọbara. N’onwe ya, ihe dị mkpa maka mmadụ ọ bụla imepụta homonụ nke akụkụ ọmụmụ ahụ n’ụzọ zuru oke maka ụmụ mmadụ, asịd dị mkpa na otu vitamin nwere ihe ụfọdụ.

Na oke, kọlestrọl na - enyere aka wepu ọtụtụ ihe egbu egbu n'ahụ ahụ, ya bụ, ọ na - arụ ọrụ dị mkpa.

A na-enweta uru dị otú a naanị na cholesterol dị mma. Ọ bụrụ na ọnụ ọgụgụ ya abawanye, mmadụ na ahụ ya na-enwekarị nsogbu ndị ọzọ. Cholesterol riri oke bụ ihe na - akpata ọgba aghara aghara, na --eme ka e nwee oghere ikuku na - adịghị ala ala, na - egbochi oghere akwara ndị ọzọ na nsonaazụ ya niile na - esite na ya.

Enwere ike ịbawanye cholesterol site na ọtụtụ ebumnuche:

Poundsma sika
Ọrịa metabolism,
Inwe nsogbu dika ọrịa shuga,
Enweghị ike ịnọ n'ọbara,
Ọkpụkpụ thyroid
Nsogbu imeju
Gout
Lifezọ ndụ na-ezighi ezi.

Ọ bụrụ na atherosclerosis etolitela n’iru nke ukwuu, ọ gaghị ekwe omume ịgwọ ya n’ejighi ọgwụ. Na nmalite mmepe nke ọrịa a, ọ ga - ekwe omume ime mgbanwe nke ndụ, hapụ omume ọjọọ na ịgbaso nri kwesịrị ekwesị.

Uru nke nri nwere cholesterol di elu

Iji belata mkpokọta cholesterol n'ime ọbara, ị kwesịrị ịkpọtụrụ dọkịta. Naanị ya nwere ike ịzụlite nri zuru oke nke ga-aba uru na ahụ.

Site n'enyemaka nke nri na nri nri dị mma maka cholesterol dị elu, ị nwere ike nweta uru ndị a:

Njikwa ibu dị irè
Idebe ya nma
Na nmalite mmalite, enwere ike izere ọgwụ na ịwa ahụ.

Ntọala na ntọala nke usoro oriri na-edozi ahụ bara uru bụ iji belata oke abụba na-eri, oriri nke nnukwu ihe ọkụkụ.

Iwu iri nri

Gbaso nri cholesterol dị elu apụtaghị ihe mgbochi ọ bụla siri ike na-eduga na ike gwụ onye na-arịa ọrịa a. A na-anabata ọtụtụ efere na ngwaahịa, ihe kacha mkpa bụ ịhọrọ ma esi nri ha n'ụzọ ziri ezi, na-edebe nri pụrụ iche maka cholesterol dị elu.

Yabụ, kedu ngwaahịa a ga-erichapụ n’enweghị nsogbu:

Ntụ ọka - kuki na-eri, achịcha na pasta, mana naanị ngwaahịa ndị sitere na akara ọka ndị siri ike,
Achịcha - ọka wit, buckwheat, oat. Ọ kwesịrị ịbụ ọka kwadebere nke ọma na mmiri, n'ọnọdụ dị oke njọ, na mmiri ara ehi nwere oke abụba,
Ndi na-edozi na anụ - anụ ọkụkọ gụrụ, azụ. A ga-esi nri ma ọ bụ sie mmiri ahụ,
Productsdị ngwaahịa mmiri ara ehi niile, mana nke nwere abụba nke 1 ruo 1.5%,
Mkpụrụ osisi na tomato - naanị nke dị ọhụrụ ma ọ bụ nke jụrụ oyi,
Àkwá - ma ọ bụrụ na ya na nkochi ime akwa, mgbe ahụ, ugboro 3-4 kwa ụbọchị, enwere ike iri protein n'ime ego a na-akparaghị ókè,
Fodị azụ̀ niile
Inine dị iche iche. Ọtụtụ usoro nri maka cholesterol dị elu dabere na ụdị kabeeji dị iche iche, nke bara uru maka ahụ. Ihe na-erughị ihe bara uru bụ karọt, cucumbers, zukini, beets, poteto na ụdị ọka dị iche iche.

Enwere kolesterol dị abụba ma enwere ike iri ya kọlestrọl ọnụ?

Enwere ike ị consumedụ ihe ọ authorizedụ authorizedụ ha nwere ikike ị inụ nju oyi ọ bụla. Nwere ike ijikọ Ezi ntụziaka maka cholesterol dị elu na linden, chamomile, St John's wort na tii teahip. A na-ahapụkwa ya ka ọ drinkụọ mmanya na-acha ọbara ọbara n'ọtụtụ kachasị oke.

Site na iri nri ndia, inwere ike iwetulata cholesterol gi n’ime obere oge. Nke a ga - ekwe omume naanị na iwepu ngwaahịa niile na - emebi ahụ, n'etiti nke enwere ike mata ihe ndị a:

Ike biya breas na kọfị,
Swedị ụtọ nile dị iche iche - achicha na achịcha,
Anụ abụba ma ọ bụ abụba buru ibu. N'otu oge ahụ, anaghị atụ aro iri akụrụ, imeju, caviar,
Anụmanụ dịgasị iche iche, azụ dị ụtọ na nke nnu,
Ngwaahịa emere site na ọka wheat dị nro
Milol semolina esiri mmiri ara ehi
Mkpụrụ-eji tupu mkpụrụedemede tupu mkpụrụ osisi
Radish na radish,
Akwụkwọ nri na sọrel.

Mwepu nri ndị a na ihe ọ drinksụ drinksụ ndị a ma ọ dịkarịa ala maka oge ọgwụgwọ ga-enyere aka belata cholesterol ngwa ngwa o kwere mee, melite ahụike n'ozuzu yana ọbụna belata ibu.

Nhọrọ na nhọrọ nri nri

Na usoro ịgwọ ọrịa atherosclerosis na cholesterol dị elu, ịkwesighi naanị na ị nwere ngwaahịa dị mma, kamakwa ịgbaso iwu ụfọdụ maka iri nri. E kwesiri ekewa nri ubochi n’otu n’ime ihe kariri 5-6. Ndị a bụ usoro nri kachasị mfe, nke bara uru ma dị oke mma maka cholesterol dị elu, ekesa n'oge nri.

Nri izizi

Enwere ike iwesa nri ndị a maka nri ụtụtụ:

Oatmeal ma ọ bụ buckwheat porridge, nke nwere bọta na tii akwụkwọ ndụ akwụkwọ ndụ,
Akwa omelet na tii nwere obere mmiri ara ehi.

Ntụziaka dị otú a nwere kọlestrọl dị elu ga - enyere aka mee ka anụ ahụ dị ọcha n'enweghị mmerụ ya ma belata ego nke ihe na-emerụ ahụ.

Maka ebumnuche ịchọrọ iri nri ọtụtụ mgbe, ntakịrị nri enweghị ike ịme. N'ime ọtụtụ nhọrọ ndị kachasị ewu ewu bụ ndị a:

Salads nke akwụkwọ nri na mmanụ oliv, ọ bụ ihe amamihe dị na ya ịgbakwunye ha,
Apple
Obi chiiz dị obere abụba.

Ihe a niile bụ nri dị ụtọ ma sie ike, nke ga - enyere ịghara inweta agụụ ruo mgbe nri ehihie.

N'oge nri ehihie, mmadụ na-eri nri nke abụọ ụbọchị niile. Recipesfọdụ n’ime usoro nri ndị kachasị ewu ewu gụnyere:

Nri dị iche iche maka ofe si ọka na akwụkwọ nri, n'ime nke isi nri ị nwere ike itinye obere mmanu akwukwo nri. Steamed anụ ma ọ bụ achịcha achịcha na compote,
Anụ anụ ma ọ bụ azụ, a na-eghe eghe, na ofe esi nri na ọka n’iteghị eghe, apụl ọhụrụ ma ọ bụ compote.

Dị ka a pụrụ isi hụ ya n’elu, nri ehihie kwesịrị iso n’otu efere. Compote na tii mgbe ị risịrị nri nwere ike ị drunkụ mmanya mgbe ihe dị ka nkeji 20-30 gasịrị.

N'ehihie, ịnwere ike iri obere nke soy ma ọ bụ bred, yana ofe nke ọhịa.

N'uhuruchi, Ezi ntụziaka maka cholesterol dị elu kwesịrị ịbụ ọkụ ọ bụghị mmanu. Nchịkọta ebe a nwere ike dị ka ndị a:

Achịcha akwụkwọ nri na linse ma ọ bụ mmanụ oliv, azụ a mịrị amị ma ọ bụ bute, yana tii nwere mmiri ara ehi.
Nduku - sie ma obu sie ya, salad akwukwo nri na tii
Achịk aisedụ ara na tii a ,ara n'ọkụ,
Pilaf nwere nkpuru akpọnwụ akpọnwụ, mkpụrụ osisi ọhụrụ na ịchọ mma.

Ndị a bụ nhọrọ nri abalị dị mma, ịkwadebe nke ga - enyere aka iwepu oke ibu na kọlesterol dị elu. Ọ dị mma ịmara na nke a abụghị nri ikpeazụ. Iji lakpuo ụra n’enye agụụ, ịchọrọ obere nri - drinkụọ kefir ma ọ bụ yogọt.

Inine dị iche iche n’oge n’oge bara ezigbo uru. Ọ bụrụ na ịchọghị iji rie ha nke ọma, ị nwere ike ịme akwụkwọ nri. Otu n'ime ihe kachasị ewu ewu maka cholesterol dị elu dị ka ndị a. A na-egbutu akwukwo nri n'ime akwa dị mkpa, a na-agbakwunye obere ude uto na ọbụna fesa na chiiz. Ime nri ruo mgbe esiri ya nke ọma.

Nri Hypocholesterol - tebụl nọmba 10, nchịkọta nhọrọ maka izu ahụ

Ọ bụ ihe amamihe dị na ịgụnye na nri ahụ ụdị Ezi ntụziaka nke apụl, blueberries na gooseberries na-achaghị acha.

Iwu maka inweta ma kwadebe nri

Nri nwere cholesterol di elu nwere ezigbo nti uto. Iwu oriri na-edozi ahụ ọ bụghị naanị belata mkpokọta nke ihe na-emerụ ahụ, kamakwa mee ka ọnọdụ obi, arịa ọbara ma nyere aka maka oke ibu. Ọ bụrụ n’ịnọgide na nri enyere gị, ị ga - eme ka anụ gị jupụta fiber na nri vitamin na A, B, yana ndị na --ebi anụ ahụ.

Iji nweta nsonaazụ dị mma, ọ dị mkpa ịmara ọ bụghị naanị esi esi esi nri na nri kwa ụbọchị, kamakwa ihe ka mma ịzụta maka nkwadebe ha.

Ndị a bụ iwu kachasị mkpa:

Anụ ọkụkọ na azụ kwesịrị ịta ahịhịa.N'ime usoro esi nri, ọ dị mkpa ka ebipụ akwa niile. Amachibidoro ịzụrụ na isi nri ndị ọzọ emechara.
Anabataghị iripịa abụba anụmanụ n'ụdị ya niile.
Ejila mmanụ nkwụ, naanị mmanụ, mmanụ, soy ma n'otu oge ahụ na-ajụ oyi.
Achịcha dị iche iche, ice cream, achịcha bara ụba na abụba na carbohydrates. Ọ ka mma ịjụ ha.
Ekwesịrị ịkpachara anya na usoro nke iri carbohydrates dị mgbagwoju anya, ebe ọ bụ na ego ha niile na-eri kwa ụbọchị bụ 50%. A ga-eji mmiri nnu ma sie ya mmiri. A na-eri ọka ọka oat ma ọ bụ nke oat n'ụtụtụ. Ọ bụrụ na onye ọrịa anaghị eri anụ, enwere ike dochie ya nke ọma na-enweghị uru ihe ọkụkụ sitere na - ala, agwa, soy.
Achịcha, ọbụnadị nri, ekwesighi irichapụ ihe karịrị Mpekere ise kwa ụbọchị.
Mgbe ị na-ahọrọ ọka, ọ dị mma ịnye mmasị maka mkpụrụ ọka ndị edebeghị, dịka ọmụmaatụ, ịzụta abụghị osikapa, mana agba aja aja ma ọ bụ nke anụ ọhịa.
Nri oriri nke nwere nnu ghara ịkari gram 6, yana ịre kọfị kpamkpam, na-enye gị ohere iji 20% belata cholesterol.
Enwere ike ijikọkwa usoro nri niile ewepụtara maka nlebara anya na obere mmanya mmanya na-acha ọbara ọbara, nke na-enwe mmetụta dị mma na akwara ọbara na n'ahụ niile. Ka ị ghara imerụ imeju na ụbụrụ n'otu oge mgbake ọbara, mmanya kwesịrị ị drunkụ mmanya na-erughị iko 0,5 kwa ụbọchị.