Kedu ihe oriri na-abawanye cholesterol ọbara: ọbara ọbara, odo, ndepụta na-acha akwụkwọ ndụ

Isi okwu na-enwe nnukwu ihe dị na lipids n'ime ọbara bụ mmezi nri.

A maara na 80% nke abụba abụba sitere na anụ ahụ. A na-eji ego eji nwayọọ rụọ ụlọ, homonụ na vitamin. 20% fọdụrụ n'ime nri bụ jupụta.

Mmanụ a na-achịkwa maka abụba anụmanụ a na - achịkwaghị achịkwa na - eme ka ị nweta cholesterol. Mmebi nke metabolism abụba na-eduga na sedimentation nke lipoproteins na mgbidi vaskụla, nguzobe nke cholesterol plaques, mmepe nke atherosclerosis.

Ọ bụrụ na enwere ọtụtụ ihe egwu, ndị dọkịta machibidoro iji ihe oriri na-abawanye cholesterol, tụọ nri pụrụ iche.

Njikwa ihe oriri pụrụ iche dị mkpa maka ndị nwere oke nsogbu nke ibute hypercholesterolemia, inwe:

okike (mkpụrụ ndụ ihe nketa),
ibu oke ibu
ịnọ nkịtị
ọrịa shuga mellitus
nsogbu metabolic
ọbara mgbali elu
ise siga
nrụgide
nká.

Ndepụta nke nri cholesterol

Ndị a gụnyere ngwaahịa nwere abụba anụmanụ: anụ ezi, anụ ehi, ọkụkọ, azụ, ngwaahịa mmiri ara ehi, akwa.

Abụba abụba anaghị adị ụba acid. Ha gụnyere sitosterol - bụ analog nke abụba anụmanụ, polyunsaturated faty acids nke na-ahazi metabolism abụba.

Sitosterol na - ejikọ ụmụ irighiri mmiri cholesterol, na - akpụkọta ihe na - adịghị ike nke na - egbochi ịba ụba nke ihe nwere abụba n'ime ọbara. Ya mere, nri afọ ojuju nke ihe oriri na - eme ka nri ghara ịdị na - egbu mmiri, na - eme ka ịta uru nke lipoproteins bara uru.

Hypercholesterolemia na-akpata ọ bụghị naanị nnukwu ọdịnaya nke abụba anụmanụ, kamakwa ụdị nke acid fatty.

Iji maa atụ, abụba anụ abụba nwere abụba siri ike. Ya mere, ọ bụ ngwaahịa dị ize ndụ, iji ya eme ihe mgbe niile na-eme ka ịba ụba nke cholesterol dị njọ.

Azụ nke nwere mmiri nnu nke nwere abụba zuru ezu (salmon, salmon, herring, mackerel) bara ụba na abụba polyunsaturated. Site n'enyemaka ha, a na-egbochi metabolism lipid, mmepe nke atherosclerosis na-egbochi.

Ya mere, ihe oriri nwere oke cholesterol na - ekekọta onwe ha n'ụkpụrụ atọ:

Ndepụta "uhie" - ngwaahịa ndị na-abawanye ụba nke abụba abụba, amachibidoro,
Ndepụta "edo edo" - ngwaahịa nwere obere uto na uto ha, n'ihi ọdịnaya nke ihe bara uru maka metabolism abụba,
Ndepụta "Green" - ngwaahịa, n'agbanyeghị oke ọdịnaya nke ihe dị ka abụba na-eme ka metabolism dị nwayọ ike.

Ndepụta nke ngwaahịa edepụtara n'okpuru:

Ndepụta edo edo: Ihe oriri maka iji agafe agafe

Ndepụta nke edo edo nwere ọtụtụ cholesterol, mana bulie n'ọkwa ya ntakịrị. Ọnụnọ nke acids abụba na-enweghị afọ ojuju na ihe ndị ọzọ bara uru nwere mmetụta bara uru na metabolism abụba.

Omume pụrụ iche nke ndị dọkịta na-eji akwa. Nkochi ime akwa ahu nwere otutu cholesterol. Mana ọnụnọ nke lecithin na - egbochi nnabata nke abụba dị na eriri afọ. Na mgbakwunye, akwa ọcha na-etinye obi gị dum (99%). Yabụ, iwepu àkwá na nri bụ ihe ezi uche na-adịghị na ya.

Oke oyibo, egwuregwu, anụ ọkụkọ ara na - a aụ iyi - nke a ga - enye protein na-agafe ngwa ngwa, nke na - eme ka ogo lipoproteins dị elu ma na - ebelata oke mmiri.

Dabere na Association nke ndị ọkà mmụta sayensị America maka Ọgụ megide Atherosclerosis, ị nweta protein dị ala site na nri bụ ọbụna ihe na-emerụ ahụ ahụ karịa kọlestrọl. Agụụ na-egbochi protein na-ebute mbelata protein. Ngwakọta nke mkpụrụedemede dị elu na-egbochi ihe owuwu anherosclerotic. Enweghi protein na - eme ka o kwe omume iweputa oke mmanu nke mmanu mmanu juju n’imeju rue kariri 50%. Ha bụ akụkụ kachasị njọ nke cholesterol, na-akpalite mmepe nke atherosclerosis.

Yabụ, ị dailyụ nri ehi ma ọ bụ azụ dị n daily ụbọchị 200 g ga - enyere aka kwado ahụike.

Ndepụta Green - Ndepụta nke Ngwaahịa A Nabatara

Ngwaahịa sitere na ndepụta a na-eme ka metabolism dịkwuo elu, na-ewusi mgbidi nke arịa ọbara, belata mkpo nke ọdụdụ abụba.

Iri cholesterol kwa ụbọchị maka onye ahụ ike agaghị agafe mgmg 400. Na hypercholesterolemia erughị - 200 mg. Eferela ọnụọgụ ndị a, ọbụlagodi ngwaahịa sitere na listi "odo" na "akwụkwọ ndụ akwụkwọ ndụ".

Kedu ihe oriri na-akpaghasị usoro ịmị mkpụrụ

Iji mee ka cholesterol dị elu nwere ike ị nweta ngwaahịa nke enweghị abụba ọdụdụ, mana na-emetụta metabolism nke abụba n'ụzọ dị egwu.

Ọ dị mkpa ka ndị nwere hypercholesterolemia amachi ọ bụghị naanị abụba, kamakwa carbohydrates na nri ha.

Ndị a gụnyere:

ice cream
achịcha
Grafica
bred,
ụtọ sodas
mmanya
kọfị.

Nri a na-achịkwaghị achịkwa nke swiiti nwere ike ibute mgbakwunye pores, nsogbu lipid metabolism, uto cholesterol.

Ihe ọ carbonụ carbonụ carbonated dị ụtọ na-edozi ahụ na carbohydrates na glucose.

Mmanya na-egbu egbu nwere calorie dị elu, na-emebi arịa ọbara, na-akpalite mmepe nke atherosclerosis. Nkwekorita bu ubochi 200 ml nke mmanya di nma ma obu uhie.

Kọfị nwere kọfịrọk, nke na-akwalite mmụba cholesterol. Ya mere, etinyela aka na ya.

Nnu nke tebụl dị emerụ na hypercholesterolemia. O nwere ike ịkwado ya karịa karịa gram 5 kwa ụbọchị.

Amachibidoro ngwa ahia ndị a:

Nri na-agwọ

Enwere nri na-ebelata cholesterol. Ndị a bụ akwụkwọ nri, mkpụrụ osisi, na ọka:

Ihe njide ihe ndekọ maka mmetụta ịgwọ ọrịa bụ karọt. Mmetụta bara uru na imeju, akụrụ, metabolism. O zuru ezu iri otu narị karọt karọt iji belata ọkwa nke bile acid.
Tomato nwere lycopene, ihe na-ebelata cholesterol ma gbochie mmepe oncology. N’inye akụrụ dị mma, ọ bara uru iri ihe dị ka 1 n'arọ nke tomato ọhụrụ kwa ụbọchị, na n’oge oyi, na-a 2ụ iko abụọ nke ihe ọ tomatoụ tomatoụ tomato.
Ọ bụghị naanị Garlic na-egbochi mkpokọta lipids na mgbidi nke arịa ọbara, kamakwa ọ na-agbaze oghere ndị dị adị. Allicin, nke etoliteworo n’oge ikuku ya n’ikuku, na ewepu cholesterol kari. Iji wepu uto pungent, galik a gwakọtara na ihe ọ juiceụ lemonụ lemon 1 ruo 1, na-ekwusi ike. Tupu ị lakpuo ụra, drinkụọ mmiri ngaji na mmiri.
Ahịhịa ugu na -eme ka mmanya na - egbu egbu nke ọma na nyocha ọbara. A na-etinye ya ngwa ngwa, obere kalori, enweghị contraindications. Mkpụrụ ugu nwere ugu mkpụrụ bụ nri vitamin pụrụ iche.
Kukumba, zukini nwere potassium. A na-agbari ngwa nri ngwa ngwa, nwee choleretic, diuretic na mmetụta laxative. Wepu cholesterol buru ibu, belata ibu.
Azụ. Azụ nwere abụba nwere omega 3 fatty acids, tauric acid, phosphorus, na potassium. Ọ ka mma esi nri ma ọ bụ huru azụ dị otú ahụ. Ọ bara uru karịsịa maka ọrịa obi.
Legumes nwere eriri soluble, eriri, potassium, folic acid, amino acid, vitamin, phytosterols, omega acids. Ihe ndị a na-eme ka ọrụ gbasara obi, na-asachapụ ọbara na ọbara na “cholest” cholesterol. N'ihi ọdịnaya protein ya dị elu, ha nwere ike dochie anụ na nri.
Na mkpụrụ osisi citrus dị pectin, vitamin, eriri soluble nke na-ewepụ acid bile, na-egbochi mmịpụta ha.
Oat bran nwere otutu nkpuru nri. Ha na-emetụta ọrụ nke eriri afọ, na-eme ka microflora dịkwuo mma, wepụ nsí, kọlesterol na-emerụ ahụ, na-ejikọ eriri afọ.
Pistachios nwere ụba abụba abụba, antioxidants, na eriri dị mma maka obi na arịa ọbara. Mkpụrụ osisi dị n'ime mkpụrụ na-egbochi nnabata nke asịd.
Tii nwere tannin, nke na-enyere aka ịhazi metabolism nke abụba. Ihe bara uru karị bụ tii.
Obe na-eme ka arịa ọbara sie ike, na-ewepụ cholesterol, na-edozi ọbara mgbali elu.
Eggplant nwere ọtụtụ potassium. Ha dị mkpa maka ọrịa obi, na-edozi metabolism mmiri, mezie nguzogide acid, ma belata ihe ndị dị n’ime abụba.

Iwu usoro nri maka Hyperlipidemia

Ihe oriri maka hypercholesterolemia kwesịrị ịdị iche iche.

Uru ike nri ekwesịghị ịkarị 2500 kcal kwa ụbọchị.

Abụba - ihe dị ka 70 g, nke ihe oriri - okpukpu abụọ karịa anụmanụ.
Protein - ihe dịka 90 g, nke nwere anụmanụ okpukpu abụọ karịa nke akwukwo nri.
Carbohydrates - ruo 300 g kwa ụbọchị.

A na - ekewa nri kwa ụbọchị ka mma maka oriri 4-5. Unacchụpụ anaghị anabata.

Maka otu ụbọchị ịkwesịrị ị drinkụ opekempe 1 mmiri dị ọcha,

Tupu ịmalite usoro nri, ị ga-enwerịrị nyocha ahụike iji chọpụta ọdịnaya cholesterol dị na ọbara. Dabere na nsonaazụ gị, họrọ usoro ọgwụgwọ kwesịrị ekwesị ma sie nri.

Anụ, azụ, akwụkwọ nri na-steamed, stewed ma ọ bụ sie. Tupu isi nri, wepu akwa abụba, anụahụ.
Maka mmanu mmanu, jiri mmanu anwuru-mmanu, mmanu, na mmanu ndi ozo.
A na-eji mmiri anụ ezi sie mmiri. Ha kwesịrị ijide ọkara nke nri ha niile. A na-ahọrọ ntụ ọka oat, ọka bali pel, buckwheat groats.
A na-akwadebe efere mbụ.
Enwere ike iri àkwá sie juu kwa ụbọchị,
Ọka ọka ma ọ bụ oat flakes bụ ihe amamihe dị na ya n'ụtụtụ.
Ekwesịrị iri azụ mgbe niile, ọbụlagodi ugboro 2-3 n'izu.
Peas, agwa ma ọ bụ mkpo ndị ọzọ kwesịrị ịdị na tebụl kwa ụbọchị. Tupu isi nri, ọ bụ ihe amamihe dị na sook agwa, wee sie. Jiri dị ka akụkụ nri, ọmụmụ mbụ ma ọ bụ salads.
Enwere ike iri achịcha 5-6 kwa ụbọchị. A na-ahọrọ ntụ ọka maka ntụ ọka rye-bran,
Inwetakwu akwụkwọ nri na mkpụrụ osisi, ka mma. Mkpụrụ osisi Citrus, painiapulu, egwusi, kiwi, plums, apụl belata cholesterol. N'oge oyi, mkpụrụ osisi, mkpụrụ osisi a mịrị amị, akwụkwọ nri na-ajụ oyi.
Salads akwụkwọ ndụ akwụkwọ ndụ, akwụkwọ nri, pasili, dil, eyịm na-acha akwụkwọ ndụ ga-abụrịrị na nri.

Mmezu iwu a niile ga - enye ohere na - ejighi ọgwụ iji weghachite metabolism abụba, belata cholesterol dị elu, mee ka ntorobịa too ogologo na ahụike.

Ihe ndi edere n’ere ihe omume a doziri
dị ka iwu nchịkọta akụkọ nke saịtị ahụ.

Ihe a na-eme achịcha “White” (ntụ ọka ọcha)

Ntube anyị na-amalite, n'eziokwu, ngwaahịa ụlọ ọ bụla eji eme achịcha ọcha. Ha na-atụnye ụbi na mmebi nke nguzogide insulin n'ime ahụ anyị, nke na-eduga n'ịba ụba nke cholesterol dị elu. Dabere na nsonaazụ nyocha, na ụmụ nwanyị (ndị hụrụ “ihe ụtọ” mma), ihe ọghọm nke nkụchi obi na-abawanye ruo ihe dịka 2.25%! N'ihi oke nchịkọta glycemic.

Naanị izu ole na ole ị hapụchara achịcha ọcha na “goodies” ndị ọzọ (idozi echiche ụgha nke "erighị nri na-edozi ahụ"), obi ga-eru gị ala. O bu ihe nwute, onwere ndi n’enweghi ahihia nke n’eme ka aru ike anyi gwusi “aru ike”. Iji mepụta ngwaahịa ndị ọzọ: ma ngwa ngwa ma dị ọnụ ala. Na "brik" n'ụbọchị nke atọ abanyelarị (ọ nwere ike bụrụ na ị chọpụtara onwe gị).

Na cholesterol dị elu, ị nwere ike iri nri (ma oge ụfọdụ ịchọrọ!) Naanị achịcha isi awọ, dịka ọmụmaatụ, bred site na ntụ ọka bred ọka juru. Ezigbo ọgwụgwọ maka ndị nna nna anyị abụghị naanị maka nsogbu arịa ọbara (gụọ: mmepe nke atherosclerosis), mana enwere nsogbu oke ibu / anaemia.

Ihe ozo enweghi ike iri ya na cholesterol di elu bu imeju (n’ezie, “ulo”) nke mmeputa cholesterol, n’ogbe anumanu ma obu nnunu obula.

Anụ ahụ na-acha ọbara ọbara na ngwaahịa anụ ezi sitere na ya, azụ anụ

Nri ndi a n’azu oke cholesterol (na nke ukwuu) bu “anụ uhie” (ya bu n ’udiri anumanu / acha ọbara ọbara / abughi nke okuko. Ihe kachasị egwu nye ndị nwere cholesterol dị elu bụ nke ikpeazụ. Ọzọkwa, nke a abụghị naanị nnụnụ anụ, kamakwa nnụnụ. Iji maa atụ, 100 gr. ọkụkọ akụrụ ọkụkọ gbara maka 492 ml. cholesterol di ọcha.

Ma aha onye mmeri nke ụwa “na ọnụnọ cholesterol” (n'etiti ngwaahịa nri niile n'ozuzu) sitere na ngwaahịa ndị dị ka anụ ezi na anụ ezi - ruo 2300 mg. 765% dị elu karịa ihe a na-eme kwa ụbọchị. Ma kelee Chukwu na nri a adịghị ewu ewu. N'agbanyeghi, ha adighi adi ezigbo uto.

N’etiti anụ niile “acha ọbara ọbara”, anụ ezi kwesịrị ịkọwa iche. Ọbụlagodi na-eburu n’uche n’abụ abụba (ọbụna karịa, na-eme ka ọnọdụ ahụ ka njọ na ọnụnọ nke abụba na-emerụ ahụ), fillet anụ ezi nwere 380 mg, yana shank - 360 (maka otu gram 100 nke mmepụta). Anụmanụ na-emerụ ahụ / anụ ezi “na-acha ọcha” (dịka ndị dọkịta na ndị ọkachamara n'ihe banyere nri ahụ siri dị) bụ ọbọgwụ.

Ekwesịrị ị attentiona ntị na imeju - n'ezie, "ụlọ ọrụ cholestrol" na ma mmadụ ma anụmanụ. N’ezie, enweghi ike iri ya n’ọtụtụ (ọkachasị ndị mmadụ na-arịa ọrịa obi). Ma na akụrụngwa ya bara uru, ọ dị ebube. Dabere na ndị na-ahụ maka nri na-ahụ maka nri, 80 gr. Nnukwu anụ imeju kwa ọnwa bara uru nye ndị na-arịa atherosclerosis (n'ihi ọnụnọ nke chromium na ihe mebere ya).

Imeju anụ afụ nwere calcium, magnesium, sodium, phosphorus, zinc, protein, protein protein. Vitamin A, C na ụfọdụ nke otu B. Na kwa amino asịd dị mkpa: tryptophan, lysine, methionine. Ya mere, a na-atụ aro ya (maka iji ya agafe agafe) ndị mmadụ na-arịa ọrịa ụjọ, anaemia, ọrịa nkwonkwo na ọbụna ndị na-ese anwụrụ. Nanị ihe dị iche bụ imeju ọkụkọ. Enweghi ike iji ya.

Akwa yolks

Dabere na nsonaazụ nyocha, ụfọdụ efere a kwadebere na “arụmọrụ” eji akwa yolks nwere nnukwu cholesterol. Maka oge ọrụ / oge ochie (ịdị arọ 100 g.) - 1230 mg. Kedu nke gafere iwu 410 kwa ụbọchị!

Ọ dị mma ịmara na n'etiti akwa bekee niile, ọkụkọ bụ ihe “enweghị emerụ ahụ”. Ndi nwere ezigbo ihe ndekọ (nke ụwa echeghị maka ya) bụ tolotolo na nsị ọka (933 mg / 884 mg kwa 100 gram nke ngwaahịa). Àkwá Quail adịghị anya n’azụ - ihe dịka 600 mg.

Agbanyeghị, aha onye meriri “ihe nsọpụrụ” n'etiti ngwaahịa ndị na - a choụ cholesterol (n'etiti ndị nnọchi anya “nkochi ime akwa)” bụ ntụ ntụ - ihe ruru 2050 mg!

N'otu oge ahụ, akwa ọcha abụghị naanị ngwaahịa dị mma, kamakwa ọ bara ezigbo uru (dịka ọ dị, na imeru ihe n'ókè). Ekwesighi ileghara ha anya!

Erimeri ihe na-emebi emebi

Ndepụta nke ngwaahịa na-emerụ ahụ (iweli cholesterol ọbara ọbara), ụfọdụ n'ime "onyinye" nke oke osimiri na oke osimiri na-aga n'ihu. Nke mbu, ọ bụ caviar uhie (ihe ruru 588 mg nke cholesterol kwa 100 g nke mmepụta, nke bụ ihe dị 196% karịa ka ọ dị kwa ụbọchị!), Stellate sturgeon, squid squid na crab. Ọzọkwa, anụ (nke a na-ewu ewu ugbu a na ụlọ mmanya / ụlọ oriri na ọ oụ )ụ) nke octopuse, sheipi, mọsel, cuttlefish na oporo.

Oge nri nke ikpeazụ (ya bụ shrimp) adịworịị 65% nke uhere mmata kwa ụbọchị. Mana anyị agaghị akwụsị na nke a n'oge ezumike / oriri? Anyị ga-enye iwu ọzọ ... Arụmụka ọzọ maka ngọnarị nke efere ndị a: menu "outlandish", ọkachasị site na nri nke anụ dị n'okirikiri, bụ mgbe ụfọdụ ka "ikpuru dị oke mma."

Nke a gụnyere ihe fọrọ nke nta ka ọ bụrụ azụ ọ bụla a ofe na butter (ma ọ bụ, nke ka njọ, abụba anụ ezi). N’ikwu ya nkenke, jiri ọkwa cholesterol dị elu n’ime ọbara, ọ gaghị ekwe omume iri nri azụ̀ eghe (!).

Mana lee ụzọ ndị ọzọ esi esi nri (dịka ọmụmaatụ, steamed), ị gaghị eri, mana ịchọrọ! Karịsịa, ụmụ nwoke na ụmụ nwanyị karịrị afọ 60. Ọzọkwa, ọ dịkarịa ala ugboro abụọ n'izu.

Anyi wepuru na nri nwere ike azu!

Mmanụ oriri na-emerụ ahụ

Nri ndị a na -eme ka ọ dị elu cholesterol (n'ihe ize ndụ) bụ coconut, palm and butter butter. Naanị ihe ha nwere bụ abụba abụba, nke na-emebi ma ọdụm ma nke ọdụm ma.Nke a na - enye aka ọ bụghị naanị na ngwa ngwa mmepe nke akwara na atherosclerosis, kamakwa ọ na - eme ka ihe egwu dịkwuo nwube nke ọrịa ndị ọzọ adịghị njọ.

Ihe kachasị emerụ ndị mmadụ na-arịa cholesterol ọbara ọbara bụ bọta ahuekere. Agbanyeghị eziokwu na ọ na-ebelata ihe egwu nke ọrịa kansa ụfọdụ (ihe fọrọ nke nta ka ọ bụrụ 25%), mana "ekele" aflatoxins (na ihe mejupụtara), na ntụle (!) Ọ na - eme ka ọ dịkwuo ike ibute ọrịa cancer imeju. Karịsịa na imeju nwere nsogbu, gụnyere ndị metụtara adịghị ike nke egbugbere ọnụ).

Trans abụba (mmanụ hydrogenated na abụba)

Kedu nri ndị ọzọ na-ewelite cholesterol anyị? Ndị a bụ “mmanụ ite nri” na margarines, chaki nduku na “nri ngwa ngwa” (anyị ga-agwa gị karịa banyere ya), crackers, popcorn. Na ihe fọrọ nke nta ka ọ bụrụ "ụtọ" azụmahịa "niile (nke pụtara - ọ bụghị (!) Arụ ụlọ). Nke ahụ bụ, chekwaa "goodies" maka ọ joyụ mgbede: muffins, croissants, bisikiiti, kuki / chọkọleti, achicha, wdg. A na-emebisị ya site na iji mmanụ hydrogenated na abụba.

Dị ụtọ nke ukwuu n'ọdịdị, mana "na-egbu" anyị. Dịka iwu, a na-eme ha site na ntụ ọka ọcha (adịchaghị), maka mmetụta ọjọọ nke anyị dere n’elu. Dabere na nyocha, ọbụna ụmụ nwanyị nwere ahụike (yana iji ụdị "ihe ụtọ" dị otú a mgbe niile) nwere nnukwu ihe ize ndụ nke "ịnweta" ụdị shuga II. Zụlite azụlite nri onwe gị - ịkwadebe nri dị ụtọ na nri niile dị mma 200%!

Mmechi: ndị mmadụ na-arịa ọrịa obi (na-ekiri ọkwa LDL / HDL nke lipoproteins na triglycerides) machibidoro iwu iri nri emere na abụba trans. Ha na ekwesi ike ma na-agbadata ngwa ngwa cholesterol nke “jọrọ njọ” na ọbara (yana triglycerides) ma belata ihe ndị dị mma.

Nri ngwa ngwa, Ndi Hamburgers, Nkịta Hot

Ngwaahịa na-edekọ cholesterol dị elu gụnyere nri ngwa ngwa, hamburgers, nkịta na-ekpo ọkụ, pizzas, french, “ọkụkọ ọkụkọ” na ngwaahịa ndị ọzọ site na ụlọ ahịa n'okporo ámá, ụlọ mmanya ma ọ bụ ụlọ nri. Ọzọkwa, ha abụghị naanị iwelie ọkwa cholesterol "dị njọ" n'ime ọbara, kamakwa ọ na - emebi "afọ" anyị! Na mgbakwunye na Mayonezi, tomato kechoopu, ụdị sọks / mmiri mmiri na-egbu egbu (mmiri Coca-Cola, Pepsi-Cola, wdg) - ha ga-emebi ya!

Nothapụ ịkọpụta mmepe nke ọrịa carcinogens (nke nwere nnukwu ọrịa cancer), na-esite na ọgwụgwọ ugboro ugboro nke mmanụ ihe oriri. Nke ahụ bụ, mgbe ihe “ji ịnụ ọkụ n'obi” na-eghe otu mmanụ ahụ ọtụtụ oge n'usoro.

Dị ka o kwesịrị ịdị, maka ndị na-arụ ọrụ - ozi a agaghị atọ ụtọ. Kedụ ihe ị ga-eri na nri ehihie? Mana maka ọmụmaatụ, anyị na-atụ aro ka ị lelee nọmba. Nke a bụ naanị nhọrọ.

Nnukwu Mac - 85 mg
Sanwichi ozugbo na-ebu ihe ruru 150 mg
Ugboro abuo - 175 mg
Sanwichi akwa egg - ihe dị ka 260 mg
na n'ikpeazụ, ihe ndekọ: Burritto nri ụtụtụ - 1 na-eje ozi / 465 mg

Kedu ihe oriri na-abawanye cholesterol ọbara

Cholesterol bụ kọmpụta nke so na klaasị ahụ na-aba n'anya. N'ime ahụ mmadụ, a na-eji ya dị ka mkpụrụ maka njikọ nke homonụ na ihe ndị na-arụ ọrụ n'ihe metụtara ihe ndị dị ndụ, yana iji mepụta mkpụrụ ndụ na ịmụghari ahụ.

Site na aka ya, molesterol moleculerol enweghi ihe obula, yabụ, maka njem site n'ọkwa ọbara, ọ na-ejikọ ya na protein, na-akpụzi nnukwu lipoproteins dị elu na nke dị ala (HDL na LDL dị mma ma na-emebi cholesterol, n'otu n'otu). A na-akpọ LDLs cholesterol nke “jọrọ njọ” n'ihi ike ha nwere ịchekọta ma gbasoo endothelium vaskụla, na-a itụ ya. Usoro ahụ na - amalite ma ọ bụrụ na afọ ojuju nke LDL lipoproteins n'ime ọbara na - agbago ike nke ọma ogologo oge.

Ngwa ndị a nwere ike imetụta nguzo nke cholesterol - na nri na-adịghị mma, a na-etinye ọnụ ọgụgụ mkpụrụ maka cholesterol na akụkụ ahụ eriri afọ. Enwere otutu ngwaahịa na-emetụta ụdị mmepe a nke hypercholesterolemia na atherosclerosis - site na anụ a okedụrụ na ngwaahịa ntụ ọka ruo na nri ngwa ngwa na nri mma. Abụba abụba na - etinye obi gị dum n'ọbara, yabụ, ndị na - enye onyinye asịd bụ abụba sitere na anụmanụ.

Tụlee ndepụta nke nri na nri ndị na-azụlite cholesterol.

Nri eghe

Ofzọ a isi jiri cholesterol dị elu ma ọ bụ atherosclerosis eme nri. Nri achicha obula bu nri kalori nwere nri nwere oke. N'oge a na-esi nri, n'ihi ọgwụgwọ ọkụ ọkụ, ọtụtụ n'ime ihe ndị na-edozi ahụ na ihe ndị ahụ na-efu. Na mmecha, i ghaghi inwe vitamin na ogige ndu n’etinye ihe n’ime ha.

Mmanụ a asara n'ọkụ bụ ihe ọzọ na-akpata abụba, yabụ na-ebukwa ibu na metabolism nke lipid, nke nwere ike ibute oke cholesterol.

Sausages na anwụrụ anụ

Ngwa nri anụ mechiri emechi nwere ike ịnwe abụba buru ibu. Nke a bụ n'ihi ọdịdị ngwaahịa ya n'onwe ya na usoro nkwadebe ya.

Yabụ na raw smoked sausages, cholesterol kwa 100 gram nke ogo ngwaahịa bụ 112 mg. Na nasausages na sausages - 100 mg na 85 mg, n'otu n'otu. Ndị a bụ ọnụego dị elu. Ọ bụrụ na a na-eme ihe ndị aeyi, o nwere ike ịbawanye cholesterol na oke ịkpa oke.

Cholesterol Ebube ya!

Yabụ, cholesterol bụ ihe eji egbu egbu, ya bụ, abụba. Okwu a sitere n'okwu Grik abụọ, nke pụtara n'ụzọ nkịtị dịka "bile" na "ike". Ihe a nwetara aha ya, ebe o bu na mbu ka ahuru ya na uzo di nkpa. Ihe karịrị kọleji 65% nke cholesterol bụ nke umeji mmadụ mepụtara, ihe ọ bụla ọzọ na-abịa na nri.

Eleghị anya, ugbu a ọ ga-eju ọtụtụ anya na ahụ anyị nwere ike iwepụta oke ụdị "onye iro" a. Mana n'eziokwu, ahụ anyị bụ ihe jikọtara ọnụ na nke aghụghọ nke obere ihe ọ bụla na-arụ ọrụ dị mkpa. Cholesterol, dịka ọmụmaatụ, bụ ezigbo ihe maka mkpụrụ ndụ na mgbidi. N'ezie, ya bụ "ihe eji ewu ụlọ." Ọzọkwa, ihe a nwere ike ịchekwa otu mmiri mmiri n’ime sel, na-ebuga ihe ndị bara uru site na membranes, ma kee nsị ndị dị ize ndụ, na-egbochi mmetụta ha na ahụ. Red na-atụ egwu, nri?

Site n'enyemaka nke mmiri ọgwụ a, a na-ewepụta usoro nke mmepụta homonụ mmekọahụ (testosterone, estrogen, progesterone). Na mgbakwunye, cholesterol na-ekere òkè na njikọ nke hormone cortisol, nke, n'aka nke ya, na-ahụ maka metabolism na mmepụta nke vitamin D. Nke ikpeazụ na-achịkwa nguzozi nke phosphorus na calcium iji nọgide na-enwe ike dị mkpa nke anụ ahụ.

Anyị ga-ekwu maka ihe oriri na-ebulite cholesterol n'ime ọbara obere oge, mana ugbu a, anyị ga-elekwasị anya na uru nke ihe a. Rịba ama na ọ bụ site n'enyemaka ya ka a na -emepụta usoro nke mmepụta acid, na-ekwe ka nhazi nke abụba n'ime imeju.

Ọmụmụ ihe ọmụmụ n’oge na-adịbeghị anya site n’aka ndị ọkà mmụta sayensị achọpụtala na kọlestrọl nwere nnukwu mmetụta n’ọhụụ mmadụ na ikike iche echiche.

Ọ bụ ihe a na-ekwenyeghị na na ihe bara uru dị otú ahụ nwere ike ibute ọtụtụ nsogbu ahụike. Mana okwu ahụ bụ, dịka ọ na-adị, na nguzozi.

“Ọ dị mma” na “Ihe Ọjọọ”

Cholesterol keonodu dika odi na ihe ojoo. Ihe n’onwe ya nọpụrụ iche, isi okwu ya bụ ihe gbara ya gburugburu. Mara na ọdịdị dị ọcha ya, akwara enweghị ike ịgafe n'ahụ mmadụ. Ọ bụchasịrị ya na ọdụdụ nri, nke bụ abụba nke abụba na protein. Ngwakọta ndị a nwere ike ibunye cholesterol na sel ọ bụla.

Lipoproteins

Ihe ndị a nwere otu udi, mana ihe niile pere mpe, nha na njupụta. Enwere ụdị ha anọ: ịdị elu, nke dị ala na nke dị ala, yana chylomicrons.

Olee otu o si arụ ọrụ? Molemụ irighiri ihe dị elu na - ebu cholesterol n'ahụ niile, ebe ọ na - arụ ọrụ kachasị mkpa ma baara mmadụ uru. N'otu oge ahụ, ụmụ irighiri ihe dị ala na-agagharị n'otu ụzọ ahụ ma na-anakọta ihe niile emejupụtara na imeju maka nhazi ma ọ bụ wepu ya.

Ya mere, ụmụ irighiri ihe dị elu nwere ike ịgbari n'ime ahụ ma ghara iwepụta nsị nke ihe ahụ. N'oge a, ụmụ irighiri ihe dị n’ime obere ihe dị ntakịrị insoluble. Ọzọkwa, ha na-amị ọtụtụ ihe fọdụụrụ. Ọ bụ n'ihi nke a ka ekeji cholesterol ke “ihe ọjọọ” yana “nke ọma”. Mkpụrụ irighiri ihe dị ala dị ala na-enwe ike ijikọta gaa n'ìgwè ma ghọọ Plas nke a maara nke ọma nke na-akpata ọtụtụ ọrịa.

Anụ ngwaahịa

Yabụ, kedu ụdị nri na-abawanye cholesterol n'ime ọbara mmadụ? Ka anyị bido site na ilele nri anụ ọ na-egbu ọtụtụ ndị mmadụ. Ezi, ọgazị, ọbọgwụ, nwa atụrụ, mmanu abuba, offal, sausages, anụ minced, anụ a smụrụ n’ọkụ, ndị a niile bụ ngwaahịa na-emerụ ahụ nke na-agaghị abịakarị na tebụl onye na-ahụ maka ahụ ike ha. Ka ha ghọrọ gị nri dị ụtọ nke enwere ike ịme naanị n’oge ezumike. Site na nchịkọta nhọrọ ụbọchị, ekwesịrị iwepụ ndepụta niile dị n'elu. Nwere ike dochie ya site na anụ ezi anụrị na veel, anụ ezi na ham. Mana ngwaahịa anụ a ekwesịghị ịdị oke.

Banyere nri, ụdị anụ dị nchebe bụ ọkụkọ, oke bekee, oke bekee, egwuregwu na tolotolo. N'otu oge, ịkwesighi iri ụdị nri ahụ karịa ugboro 2-3 n'izu.

Ma, n'ezie, echefula banyere usoro isi nri. N'ọnọdụ ọ bụla ịkwesịrị ị ghee anụ maka nri ị na-eme kwa ụbọchị. Ọ ka mma ịkụ ya n'ọkụ ma ọ bụ mmiri, ghee ya na oven ma ọ bụ stew. Mgbe ahụ ọ ga - eweta uru kachasị na ọghọm kachasị.

Azụ mmiri

Chọrọ ịmara ụdị nri na-ewelite cholesterol ọbara ngwa ngwa ma rụọ ọrụ nke ọma? N'ezie, nke a bụ nri mmiri, mana naanị ma ọ bụrụ na ị bụ nnukwu onye isi na ha. Azụ n'ozuzu nwere ahụike, mana ọ bụrụ na iri oke nri, ọ nwere ike iwelite mkpobe egbugbere ọnụ. Ejila caviar, shrimp, crab, squid, wdg. Ma n'otu oge ahụ, enwere ike iri azụ nke mmanụ nwere osimiri dịkarịa ala ụbọchị ọ bụla, ọ gaghị eweta mmerụ ahụ ọ bụla, ebe ọ nwere acid Omega-3 nke bara oke uru nye mmadụ. Banyere usoro isi nri, anyị na-agbaso otu iwu dị ka nke dị n'elu: enweghị nri eghe, naanị achịcha, esi mmiri ma ọ bụ ịbanye.

Mmiri ara ehi

Ngwaahịa nke na-abawanye cholesterol ngwa ngwa gụnyere ngwaahịa ara ehi. Utoojoo ude, mmiri ara ehi, ude, ice cream, mmiri ara ehi na chiiz nwere ike imebi ahụike ma ọ bụrụ na ejiri ya na-enweghị isi. Isi ihe ebe a bụ icheta na n'ọnọdụ ọ bụla ekwesịghị ịhapụ ngwaahịa mmiri ara ehi kpamkpam na nri. Ọ ga-aba uru karịa iwelata obere abụba ha na nke kacha nta. Mgbe ahụ ị gaghị ahapụ inye nri ụtọ.

Kedu ihe oriri na-abawanye cholesterol ọbara nke ọma? N'ezie, nke a bụ nkochi ime akwa, nke a gwara ọtụtụ ndị ka ha jụ. Site n'iji ya eme ihe oge niile, o nwere ike ime ngwa ngwa ịba ụba oke ume. Ọ bara uru ịhapụ ya kpamkpam na ọrịa nke obi na arịa ọbara, agbanyeghị, na mgbochi, ị nwere ike belata ojiji ya ọtụtụ oge. A na-atụ aro protein akwa na-etinye nri mgbe niile, mana ọ bụghị karịa ugboro 3 kwa izu.

Akwụkwọ nri na mkpụrụ osisi

N'ezie, ịchọrọ ịmara ụdị nri na-ewelite cholesterol ọbara na nke ndị nke anaghị eme. Nke ahụ bụ ihe anyị ga-ekwu maka ya ugbu a. Ozi ọma ahụ bụ eziokwu na ị nwere ike iri akwụkwọ nri na mkpụrụ osisi ọ bụla. Ekwesịrị icheta na ha na-eweta ọtụtụ uru ọhụụ. Ọ bụrụ na nke a agaghị ekwe omume, a ga-asa ha mmiri, steamed ma ọ bụ na mmiri. Ọ bụrụ n’ị sie nri eghe esi nri n’usoro n’ibe niile, ị nwere ike tinye ya n’usoro ihe bara uru na nri nke eticha. Mana cheta na nke a anaghị emetụta ọkụ iji si n'ụlọ nri ngwa ngwa dị nso.

Mkpụrụ osisi sunflower

Nke a bụ ụdị nri ọzọ ga-adị ezigbo mma. Mkpụrụ nwere ọtụtụ acid bara uru, nke a na-agaghị agbanwe maka ahụ mmadụ. N'okwu a, ọ ka mma ịnye mmasị ịghara iri nri e ghere eghe, kama nye ndị nke nkụ. Iji mee ka mkpụrụ dị ụtọ nke ọma, a ga-etinye ya na mmiri oyi obere oge.

Amanyela onwe gị iri nri ndị a ma ọ bụrụ na ịchọghị. Gbalịsie ike ịgbakwunye ha obere salads, desserts, na casseroles. Gaghị enwe ike ịchọpụta obere ngwaahịa nke ngwaahịa ndị a, mana ahụ gị ga-enwe ekele maka nlekọta dị otú ahụ.

Kedu ihe oriri na-abawanye cholesterol ọbara? Anyị bidoro jiri anụ depụta ndepụta ahụ ma jiri anụ dị ụtọ na-aga n'ihu. Anyị ga-ekwu ozugbo na ahapụghị ha. Dịka iwu, ọtụtụ n'ime anyị ka eji esi nri bụ naanị otu a, mana ịkwesịrị ịchọ nhọrọ ọzọ, ebe ọ bụ na ahụike dị mkpa karịa. Okwesiri igbanwe ya na akwukwo nri na ahihia azuru, nke g’enweta uto kachasi n'ahụ. Cheta na odighi mkpa iji eghe. Ọ bụrụ na i sie anụ maka ofe, mgbe ahụ jide n'aka na ị ga-ewepụ ụfụfụ kachasị elu, n'ihi na ọ nwere kọlesterol kachasị. Isi ihe dị oke mkpa nke a na-eleghara anya bụ na a ga-esiri anụ ọkụkọ mgbe niile na-enweghị anụ ya. Ọ na-adịghị atụ aro ka ị jiri oge ude mbụ ma ọ bụ ude mmiri mee nke mbụ.

Yabụ, anyị gara n’ihu ịchọpụta ngwaahịa na-eme ka cholesterol “ọjọọ” dị n’ọbara. N’ezie, mmadụ enweghị ike ịhapụ ịkọ nri ndị dị n’akụkụ: poteto a ghere eghe, pilaf, poteto, pasta, wdg. Afere ndị a niile na-abụkarị eghe, mana ị ga-eme ya eme kwa ụbọchị. Ọzọkwa, ha na-abụ oke abụba mgbe niile, nke na-emetụta ọnọdụ nke anụ ahụ abụghị ụzọ kachasị mma. Iji belata cholesterol dị ala, ị ga-agbachapụ nke ọma etu esi esi esi nri nke abụọ.

Shouldkwesịrị ịzụta igwe mmiri mmiri ugboro abụọ ma mụta otu esi arụ ọrụ na oven. Can nweghị ike ịmebi ọrụ gị ma zụta ngwa nri ngwa ngwa nke ga-ejere gị na ahụike gị ozi. Ọ kachasị mma iji esi nri ndị n’ebughị mmanụ, mana ọ bụrụ na nke a agaghị ekwe omume, werezie nke kacha nta. Lezienụ anya n'ịdị mma ya. Ọ kwesịrị ka mmanị mmanị amị. Olive dịkwa ukwuu.

Mgbe ị na-ahọrọ nri dị n'akụkụ, ị kwesịrị ị paya ntị na buckwheat na oatmeal, mkpo, osikapa ma ọ bụ osikapa.

Anyị nyochara ndị nke mbụ na ndepụta ahụ. Ugbu a, ka anyị kwuo banyere nri ndị dị na cholesterol "dị njọ" n'ime ọbara. N'ezie, nke a bụ mmanụ.

Iji weghachite ma ọ bụ gbochie ya, belata belata ihe nkwụ, oyibo ma ọ bụ bọta. Ọ kacha mma ka ịhapụ ha. Rịba ama na akụ oyibo na mmanụ nkwụ anaghị enwe cholesterol, mana ngwaahịa ndị a nwere ike ibute oke ibu, nke ga-emetụta oke larịị nke a na-atụle.

Ọ bụrụgodị na ị nweghị ike ịgbanye mmanụ kpamkpam, jide n'aka na ị zụrụ ngwaahịa ndị mara mma. Họrọ ngwaahịa azụmaahịa ndị edozighi edepụtara. A naghị eji mmanụ ndị dị otú ahụ eme ihe maka iji esi nri ọzọ, mana maka ịgbakwunye na efere dị ọhụrụ.

Anyị niile maara na soy, sunflower ma ọ bụ ahuekere nwere ike ịchọta ebe niile, mana ị paya ntị na mmanụ ndị dị ka amaranth, sesame na hemp. Enwere ike ịchọta ha n'ụzọ dị mfe na ụlọ ahịa nri ahụike.

Fectionchọcha

Kedu ihe oriri na-abawanye cholesterol ọbara? N'ikpeazụ, anyị rutere na nri ndị kachasị mma na nke na-atọ ụtọ, ya bụ, ịchọ mma. Site n'ụzọ, n'ihi ha, ahụike nwere ike ịka njọ n'ime ọnwa.

Ọ dị ezigbo mkpa iji ngwaahịa sitere na ntụ ọka, were grains ma ọ bụ bran dochie achịcha mgbe niile. Ọ kachasị mma maka achịcha na egwe ọka emere site na ntụ ọka rye. Inwekwara ike itinye ugu, poppy ma ọ bụ sesame mkpụrụ achịcha.

Ikwesiri ịchọputa ihe banyere ime achịcha. Dị ka a na-achị, ha na-eji nwayọọ nwayọọ kpọnwụọ na obere okpomọkụ. Gbalịa ịhapụ achịcha, achịcha, kuki na mpịakọta.

Kedụ nri ndị dị na cholesterol ọbara "dị mma"? Ọtụtụ mgbe, ndị a bụ ihe ọ drinksụ drinksụ nwere mmiri ara ehi ma ọ bụ ngwaahịa mmiri ara ehi. Ọ bụrụ n'iji ha ike, ị ga - eme ka ahụike gị ka mma. Mana iji ọkwa dịkarịsịrị elu na-atụle oke mmanya, ọ kachasị mma ịhapụ kọfị na mmanya.A na-atụ aro ịrinụ tii mgbe ọ na-enweghị shuga. Shouldkwesiri ịchọrọ tii tii mma. Site n'oge ruo n'oge ị kwesịrị iji ihe ọicesụzedụ na mmiri mmiri amịpụtara amị. Ọ dị mkpa iji nyochaa oke mmiri eji eme ihe.

Anyị sitere na ndepụta nke nri oriri na-abawanye cholesterol ọbara, mana anyị ekwubeghị maka ihe ndị na - emerụ ahụ dị ka mafolises na sauces. Anyị ga-ekwu ozugbo na ọ bara uru ịhapụ ọ bụghị naanị ha, kamakwa ibe, nnu nnu, ụlọ mmanya, nri site na ntọala ngwa ngwa na ngwaahịa okokụre. A ga-amachibido ihe ndị a niile ma ọ bụrụ na ịchọrọ mgbake.

Yabụ, taa, anyị mụrụ ụdị nri na-abawanye cholestrol. Site na nke a enwere ike ikwubi na ngwaahịa nwere ọtụtụ abụba juru eju na-abawanye larịị nke "adịghị mma". Ọ bụrụ n’ezie na-eche n’echiche banyere ọkwa cholesterol, na-eri nri kwesịrị ekwesị na mkpa ịgbaso ụfọdụ nri ga-ala n’iyi n’onwe ya.

Ọtụtụ mmadụ na-echekarị na ọ ga-aghọrọ ha ezigbo nri. Ma, ọ bụ ụzọ ọzọ dị irè e si agwọ ọgwụ. Ọ bụ ihe nwute, ọ dị mfe karịa ka ndị ọrịa jiri ọgwụ kemịkal kpuchie onwe ha karịa ka ha nwetaghachi ahụike na ebumpụta ụwa. Ma ugbu a, anyị mara na ọkwa cholesterol nkịtị dị ka 5 mmol / L, dịtụ elu - ruo 6.5 mmol / L, dị oke egwu - ruo 7.7 mmol / L, nke na - egbu ndụ - karịa 7.7 mmol / L.

Ọ ga-aba uru ịmara na ọ bụghị naanị nri nwere ike ibute ịba ụba cholesterol. Ahụike na-adịghị mma na nri na-adịghị mma, arụ ọrụ nke anụ ahụ, oke ibu, ị alcoholụbiga mmanya ókè, na ihe nketa nwere ike itinye aka na nke a.

N'ọnọdụ ọ bụla, cheta na n'ọgụ a megide cholesterol, ọtụtụ na-adabere na gị!

Sweets na achịcha

Ngwa nri eji eme ka ihe eji edozi aru - dika achicha achicha, bred, achicha, ihe uto - nwere otutu ihe ndi puru ime ka mmuo koro cholesterol. Ndị a gụnyere bọta, bọta a na-egbu, margarine na carbohydrates ndị ọzọ dị mfe na-ejide ma na-eme ka metabolism metabolism dịkwuo ala.

Site n'iji usoro ngwaahịa ndị a buru ibu, ihe oke nke oke ibu na-abawanye. Ibu oke ibu, n’aka nke ya, bụ ihe na - akpalite ọtụtụ ọrịa dị egwu - ọrịa shuga, akwara obi, atherosclerosis. Usoro ọgwụgwọ ndị a niile nwere njikọta ọnụ, nwere ike inye nkwado na ike mmepe nke onye ọ bụla.

Ndi otu ahia a bụ njide ndekọ na ogo cholesterol na-abawanye. Nke mbu, n'ihi oke ala ya na oke ya eji agba ihe ndia. Mmetụta pathogenic bụ isi n'ụdị ha bụ abụba hydrogenated, nke a na-eme mgbe agwasịchara ọtụtụ akụkụ na otu mmanụ. Na mgbakwunye, nri ngwa ngwa nwere carcinogens.

Hamburgers, sandwiches, shawarma, burritos - ha niile na - emerụ ọ bụghị naanị profaịlụ cholesterol, kamakwa akụkụ ndị ọzọ na sistem. Ọnya afọ, dyspepsia, ọnya afọ nwere ike ịmalite.

Nri nri na nnu

Nri nnu, dị ka nri nnu ọ bụla dị ukwuu, na-emetụta oke elektrik na ahụ ike nke sistem. Iri oke nnu bụ otu n'ime ihe kpatara mmepe ọgbụgba ọbara na oke mgbali ndị ọrịa. Nzụlite, tinyere usoro a, cholesterol na-ebili, ọkachasị pere mpe pere mpe.

Chips na nri ndị ọzọ nwere trans abụba trans, carbohydrates ngwa ngwa na obere ihe dị n’ime ndu ihe bara uru maka ahụ. Amachibidoro ngwaahịa ndị a nwere oke cholesterol ọbara.

Beer, champeenu na ihe ọ carbonụ carbonụ carbonated

Ihe ọ carbonụ carbonụ carbonated na-atọ ụtọ nwere nnukwu shuga ma na-eme ka carbohydrates na-agbari. Nke a na - emetụta usoro metabolism na metabolism nke na - ezighi ezi, yabụ ekwesịrị iwepụ ngwaahịa a na nri.

Banyere ihe ọ alcoụholicụ na-egbu egbu, ọ dị mkpa ịkọwapụta ụdị na ego ha, nke a na-anabata maka hyperlipidemia. Amachibidoro mmanya na-egbu egbu ike. Ọ na - enye aka na mwepụta nke ike "efu", hyperactivation nke lipid na carbohydrate metabolism, mmụba ọbara mgbali na ị generalụbiga mmanya ókè.

Anabatara ihe ọ alcoholụ alcoholụ na-aba n'anya dị obere na usoro ọgwụgwọ. Ihe bara uru bụ mmanya na-acha ọbara ọbara. Ọ bụrụ n ’ị were ya gram iri ise n’otu ụbọchị ruo ụbọchị abụọ, ọ ga-emetụta usoro akụrụngwa dị mma - microcirculation na inye ọbara n’akpụkpọ ahụ ischemic na akwara ga-aka mma.

Red na caviar ojii

Ee, cholesterol dị n’ezie azụ. Agbanyeghị, tinyere abụba a, a na-ahụ ọtụtụ ihe n'ụdị ya, nke, nwere nnukwu kọlesterol, nwere ike ime nke a, na-eso na mgbake na nsacha nke ihe dị ndụ. Red caviar bara ụba na Omega-3 na Omega-6 polyunsaturated fatty acids, nke bụ angioprotector, na-abawanye ikike nke vaskụla, na-akpalite usoro nke mmelite na ịdị ọcha nke endothelium.

Na caviar, mmerụ ahụ dịka uru ahụ bara - ha, n'eziokwu, na-akagbu ibe ha. Ya mere, enwere ike ikwe ka ojiji nke ngwaahịa a n'obere obere, mana ijikọ ya mgbe gị na dọkịta gị gachara.

Imeju na akụkụ ahụ anụmanụ ndị ọzọ

Site na kọlestrọl dị elu, nri ndị dị ka umeji, anụ ehi na anụ ezi, anụ ọkụkọ, na ngwaahịa niile na-apụ na nri. Oke na "anụ ezi" - karịsịa anụ ezi. Anụ nnụnụ bụ obere ihe na-emerụ ahụ. Ọ dị obere kalori, nwee obere abụba, a na-etinyekarị ya na nri nri dị iche iche.

Ekwesịrị ị attentiona ntị pụrụ iche na ngwaahịa mmiri ara ehi - a na-ahapụ ya ịhapụ ngwaahịa nwere obere abụba na ọdịnaya abụba n'ime nri.

Abụba Trans - abụba kachasị emerụ ahụ na akwara ọbara

Abụba trans na-anọchi abụba anụmanụ na nke oriri n'ime ọtụtụ nri. N’usoro ha, ha bụ mkpụrụ mmiri ndị si mba ọzọ, ebe n’ahụ mmadụ, enweghị enzymes pụrụ iche nke nwere ike igha ha kpamkpam.

Na njedebe nke narị afọ gara aga, otu ndị ọkà mmụta sayensị si Mahadum Amsterdam mere nyocha banyere abụba trans na ọrụ ha na mmepe nke atherosclerosis. Ọ tụgharịrị na n’omume ha, mbelata nke HDL (cholesterol dị mma) yana mmụba nke cholesterol “ọjọọ” - LDL.

Na mgbakwunye, abụba trans bụ otu n'ime ihe ndị na-akpalite oke ibu. Ha nwere ike ime ka mbelata ike nke anụ ahụ na insulin, si otú ahụ na-ebute pathogenesis nke ọrịa shuga mellitus. Ha nwere ọrụ ha na mmepe nke ọrịa obi na -akpata ọrịa obi (akwara obi) - n'ihi nsonaazụ na-adịghị mma na ịgbatị na endothelium nke arịa akwara ndị dị n’obi, yana ihe ọghọm nke nkụchi obi. Ugbu a, ọtụtụ mba na-enwe ọganihu na-amachibido iji trans abụba na nri.

Tupu ịzụta ọ bụla na nnukwu ụlọ ahịa, a na-atụ aro ka ị jiri nwayọ mụọ ọmụmụ ihe nke ngwaahịa ahọrọ. Ọ bụrụ na egosi abụba trans ebe ahụ, ọbụlagodi na obere obere, ị ga-ezere ịzụta ngwaahịa a.

Na mmechi, anyị na-atụle okpokoro izugbe na-akọwa ụdị nri na-abawanye cholesterol yana otu ihe dị oke egwu nke usoro a bụ maka ngwaahịa ndị mmadụ n'otu n'otu.

Nchịkọta okpokoro cholesterol na - akwalite ihe oriri


Amịrị amịrị na anụ ezi	Anụ ọkụkọ anụ
Sirloin ezi anụ ezi	Anụ anụ ezi
Imeju	Anụ anụ
Akụrụ	Chicken nsen
Uslọ ahịa	Turkey
Soseji na-ese anwụrụ	Anụ anụ ezi
Uslọ ahịa	Mackerel
Ire amịrị	Azu kaapu
Chips, snacks, crackers	Mmiri ara ehi
Duck	Kefir
Ngwaahịa mmiri ara ehi	Ude 10%
Akwa ntụ ntụ	Nsen Quail

Na kọlụm acha ọbara ọbara Ndepụta a na - egosi ngwaahịa nke cholesterol ọdịnaya ya karịrị mmetụta bara uru na metabolism lipid. A ga-atụfu ngwaahịa ndị a ma ọ bụ buru oke nke ha. Edo edo akara ndị enyere akara na nri nwere cholesterol dị elu, mana n'iji nlezianya mee ya, na obere obere yana naanị mgbe ị nyochachara dọkịta profaịlụ.

Ihe oriri kwesịrị ekwesị bụ ihe mgbochi kachasị maka mmepe nke atherosclerosis na cholesterol dị elu (HDL na LDL). Otutu ihe oriri riri n’ime nri, nkpuru osisi ohuru, akwukwo nri na akwukwo nri ndi ozo, mwepu nke nri uto, eghere eghe, na anwuru na nri riri oke bu isi ihe na ahu ike.

Ciplekpụrụ nke ịrụ ọrụ

p, blockquote 3,0,0,0,0,0 ->

Kedu ka nri si eme ka cholesterol ọbara dị elu? Iji ghọta usoro ha si arụ ọrụ n'ahụ, o zuru ezu icheta ụdị ihe ọ bụ. Ọ bụ ihe mkpokọta ahịhịa, mmanya na-egbu egbu, nke a na-ahụ n’ime mkpo sel nke ọtụtụ ihe dị ndụ. Ewepu ya bụ ahịhịa na olu. Ọ na-atụgharị na ọ bụ akụkụ nke nri ọ bụla nke anụmanụ sitere na ya, ọ na-abanyekwa na mgbaze mmadụ, wee si ebe ahụ banye n'ọbara.

p, blockquote 4,0,0,0,0,0 ->

Agbanyeghị, nke a apụtaghị na ihe niile ụmụ anụmanụ na - abawanye cholesterol. Ọ dị mkpa ịtụle isi ihe abụọ.

p, blockquote 5,0,0,0,0 ->

Nke mbu, ha nwere ya na ego adighi nma, ebe ihe di iche di nkpa. Dịka ọmụmaatụ, 570 mg dara na 100 g nke anụ ọkụkọ, yana naanị 1 mg na otu ụdị chiiz ụlọ na-enweghị abụba.

p, blockquote 6.0,0,0,0,0 ->

Nke abuo, ufodu ngwaahịa sitere na anumanu bara ụba na omega-3 fatty acids ma, n’okpuru ndu ha, ha adighi abawanye aru, kama cholesterol bara uru di elu, nke n’enye ezi onodu onodu nke obi. Ndị a gụnyere ọtụtụ ụdị azụ azụ na ngwaahịa mmiri ara ehi dị ala.

p, blockquote 7,0,0,0,0 ->

Mmechi

p, blockquote 8,0,0,0,0 ->

Agaghị enwe ike isi na nri sitere na anụmanụ pụta naanị n'ihi na ha nwere kọlestrọl. Ikwesiri ịmara nke ọnụọgụ ya dị na eserese (ojiji ha na-emerụ ahụike), na nke ọ juputachaghị (ọ bụ naanị na ha ga-amachiri ma hazie ya kwa ụbọchị.

p, blockquote 9,0,0,0,0 ->

Ọ dị mkpa ịmata ihe oriri nke na-ewulite cholesterol dị mma na nke na-ewulite cholesterol na-adịghị mma. A ga-etinyerịrị ihe nke mbụ na nri, a ga-ewepụ nke ikpeazụ.

p, blockquote 10,0,0,0,0 ->

Kedu mgbe ọ dị mkpa

Na hypercholesterolemia

p, blockquote 11,0,0,0,0 ->

Ọ bụrụ na, ịba ụba nke cholesterol dị n'ọbara (karịa 5.2 mmol / l), ị na-aga n’ihu iri nri anụ sitere na anụmanụ nke na-ebulite ya karịa, ihe egwu nke ibute atherosclerosis, ischemia na nkụchi obi na-abawanye ọtụtụ oge. Na enweghị mgbanwe na nri ụdị ndị a, ahụike ha na-akawanye njọ: mgbali ebili, tachycardia na-ebido, na ahụ na-ebukwu ibu.

p, blockquote 12,0,0,0,0 ->

Na atherosclerosis

p, blockquote 13,0,0,0,0 ->

Site na nchọpụta a, uto na-etolite na mgbidi nke arịa ndị ahụ, nke na-abụghị ihe ọ bụla karịa kristal LDL na-akpali. Ọ bụrụ n’otu oge ahụ ka ị ga na-eri nri na-aba ụba cholesterol, a ga-enwe ọtụtụ ihie ụzọ dị otú ahụ. N’ihi ya, ha na-eduga n’ịchibe arịa ọbara, nke nwere ike ibute ọrịa strok, nkụchi obi, na ọnwụ.

p, blockquote 14,0,0,0,0 ->

Na-arịa ọrịa shuga

p, blockquote 15,0,0,0,0 ->

Ọbara glucose dị n’ọbara na-eduga n’ọkpụkpụ metabolism n’ahụ. N'ihi ya, ọnụọgụ nke lipids na-abawanye. Ya mere, ndị na-esokarị ọrịa shuga bụ atherosclerosis, oke ibu, ọbara mgbali elu na ọrịa ndị ọzọ. N'akụkụ a, ndị mmadụ nwere ụdị nchọpụta a chọrọ ọ bụghị naanị ka ha nwee ike ịgụta ọnụọgụ achịcha na ngwaahịa ma na-eburu atụmatụ glycemic ha, kamakwa ịmara ndị na-abawanye itinye uche LDL n'ọbara iji kwụsịlata iji ha.

p, blockquote 16,0,0,0,0 ->

Iji maa atụ, GI anụ ọkụkọ bụ 0, ndị ọrịa mamịrị anaghị eche na ọ dị mkpa ịwepụ ya na nri ha. Mana na 100 g nke ngwaahịa a sitere na 492 ml cholesterol - nke a bụ ihe ngosipụta dị elu na-egosi na ojiji ọ ga-amachaghị.

p, blockquote 17,0,0,0,0,0 ->

Mgbe ifelata

p, blockquote 18,0,0,0,0 ->

Chịkọta nri maka nri ọzọ, iwelata ibu na-apụkarị site na nri menu nke anụmanụ sitere na oke abụba. N'okpuru mmachi bụ nwa atụrụ, sausages, anụ ezi, ọtụtụ offal, ọbụna anụ ọkụkọ (ọbọgwụ, ọgazị), azụ iyak, mmiri ara ehi a mịrị amị, ude mmiri, ude. Ọ bụrụ na i lee anya na tebụl cholesterol, ọ bụ n'ime ha ka ọkwa ya ga-agaghị aba. Na ihe niile dị obere na nri nwere obere abụba, nke ọtụtụ nri na-anabata: ọkụkọ, azụ azụ, kefir nwere obere abụba na chiiz ụlọ, wdg Ha nwere kọlestrọl dị ala.

p, blockquote 19,0,0,0,0 ->

Enwere ndị wezuga. Dịka ọmụmaatụ, mgbe ị felata, a na-atụ aro iri anụ ehi na anụ ehi, mana ya na atherosclerosis - ọ bụghị. Ha nwere abuba pere ha aru, nwee otutu cholesterol. Na ihe ozo: na nri, amachibidoro azu umu azu, na iji onu ogugu nke LDL ka akwadoro, nihi na ha nwere omega mara mma.

p, blockquote 20,0,0,0,0 ->

p, blockquote 21,0,1,0,0 ->

Maka ọrịa ọ bụla nke usoro obi, ndị na-ahụ maka nri na-atụ aro ịhapụ nri na nri nke na-abawanye ọkwa cholesterol dị njọ. Ha na-eme ka ọnọdụ onye ọrịa ka njọ.

p, blockquote 22,0,0,0,0 ->

Ọnọdụ ndị pụrụ iche

Na ụmụaka

p, blockquote 23,0,0,0,0 ->

Kpamkpam maka ụmụaka niile - ma ahụike ma n'ọrịa dị iche iche - ọ bara uru iri nri na-abawanye ogo nke lipoproteins dị elu, ma na-amachi nri ndị na-eme ka ịbawanye ụba nke LDL. Nke mbu nyere nwatakiri ahụ ihe mara mma nke ụbọchị abụba (omega-3) sitere na anụmanụ, nke na-arụ ọrụ dị mkpa na mmepe na etolite ahụ nwatakịrị ahụ. Nke ikpeazụ na-enwekarị mmetụta ọjọọ n'ahụ anụ ahụ na-eto eto. Ọzọkwa, ụdị nri ahụ ga-esochi onye ọ bụla, site na nwata, nwere ọrịa nke ọrịa obi.

p, blockquote 24,0,0,0,0 ->

Ọnụego nri ụmụaka kwa ụbọchị erughi 250 mg. Site na ọkwa LDL na-abawanye, ogwe ahụ na-agbadata na 200 mg.

p, blockquote 25,0,0,0,0 ->

N'ime ụmụ nwanyị

p, blockquote 26,0,0,0,0 ->

Mụ nwanyị na ndụ ha niile na-enwe nnukwu ịba uru hormonal ọtụtụ ugboro (afọ ime, ịmụ nwa, menopause). Nke a na - ebute oke ibu, ọrịa shuga, atherosclerosis na ọrịa ndị ọzọ. Ya mere, naanị ihe ha ga-eme bụ ịrapagidesi ike na nri ha machibidoro ịba ụba cholesterol. Ọdịmma nke ụdị nri a bụ na ọ dị mkpa igbochi ọbụna ngwaahịa ndị ahụ na-eme ka ịba ụba nke lipoproteins (ụdị azụ dị nfuli dị ukwuu), maka na ha dị oke calorie. Wayzọ ọpụpụ - ọ bụrụ na ọ ga - ekwe omume, dochie abụba akwụkwọ nri (mmanụ oliv, mkpụrụ, ube oyibo)

p, blockquote 27,0,0,0,0 ->

Ọnụego ya kwa ụbọchị maka ụmụ nwanyị abụghị 300 mg. Na ọkwa dị elu nke LDL - 250 mg.

p, blockquote 28,0,0,0,0 ->

N'ime ụmụ nwoke

p, blockquote 29,0,0,0,0 ->

N’adịghị ka ụmụ nwanyị, ụmụ nwoke enweghị ike ịjụ nri sitere n’anụmanụ n’enweghi nsonazụ. Nke a siri ike na omume ha, ndị ọkachamara ka na-ekwenye na sistemụ ịmụ nwa nwoke na-arịa ya. Ya mere, maka ha, akara kachasị na nhọrọ ha bụ ịdị mma nke lipoproteins - ha dị elu ma ọ bụ dị ala. A ga-etinyerịrị ihe nke mbụ na nri, a ga-enyocha nke ikpeazụ ka usoro nke oriri kwa ụbọchị adịghị agafe (maka ụmụ nwoke ọ bụ otu ihe ahụ maka ụmụ nwanyị, lee n'elu).

p, blockquote 30,0,0,0,0 ->

N'ime ndị agadi

p, blockquote 31,0,0,0,0 ->

Mgbe afọ 50 gasịrị, ihe ize ndụ nke ịmalite CVD na-abawanye, na ajụjụ banyere nhọrọ ziri ezi nke ngwaahịa maka ahụike ma n'otu oge ahụ ezigbo nri na-aba uru karịa mgbe ọ bụla. Ekwesịrị ịwepụ ma ọ bụ belata ndị na-abawanye cholesterol n'ime ọbara. Mana ịba ụba nke ịba uru bara uru a ga-etinye na nri. Ọ bụghị naanị na ha na-ewusi mgbidi nke arịa ọbara, nke na-adịwanye ike karịa afọ, mana na-emeziwanye usoro ihe ndị dị na ọbara (belata LDL). Ha ga enye aru ahu ihe bara uru nke polyunsaturated fatty acids nke na-akwusi usoro ịka nká.

p, blockquote 32,0,0,0,0 ->

Ọnụ ego a na-eme kwa ụbọchị mgbe afọ iri ise karịrị 300 mg (ma naanị ya na ngwaahịa sitere na listi "akwụkwọ ndụ"). Na ọkwa dị elu nke LDL - 200 mg.

p, blockquote 33,0,0,0,0 ->

A na - ekekarị ngwaahịa niile na - eme ka cholesterol ọbara ke ndepụta atọ, nke kwesịrị ịbụ ncheta maka onye ọ bụla nwere ọrịa obi. A ka nwere ano ano, mana odi iche na nke ozo.

p, blockquote 34,0,0,0,0 ->

Ndepụta nke Green

Ihe agụnyere: nri nke na-aba ezigbo cholesterol.

p, blockquote 35,0,0,0,0 ->

p, blockquote 36,0,0,0,0 ->

Na-etinye oge niile na nri gị.
Azu azu, anụ na azụ.
A na-anabata ụzọ esi esi nri, mana ọ baghị uru.
Amachibidoro ite
Nyochaa na ọkwa nke cholesterol a na-a doesụ karịrị akarị kwa ụbọchị.

Ngwakọta ha: Nwere Omega-abụba dị mma (PUFAs).

p, blockquote 37,0,0,0,0 -> Azụ nwere abụba omega dị mma ma na-akwalite naanị cholesterol “dị mma” n'ime ahụ anyị.

Mmetụta n'ahụ:

p, blockquote 38,0,0,0,0 ->

amụbala ọkwa LDL - naanị HDL,
mee ka mgbidi nke arịa ọbara sie ike
sachapụkwa ha akwa arụsị nile,
gbochie mmepe nke ọtụtụ CVD.

Ndepụta nke mbụ na-acha akwụkwọ ndụ bụ nri nwere cholesterol:

p, blockquote 39,0,0,0,0 ->

azu kaapu, salmon ọhịa, pollock, halibut, sardines na mmanụ, stellate sturgeon, azụring, mackerel, tuna, eel, trout, pike,
kefir (1%), whey, chiiz e ji eme ụlọ (ọ bụghị ihe karịrị 4% abụba), chiiz ụlọ nwere obere abụba,
oporo, oporo,
nwa atụrụ.

Ndepụta nke abụọ na-acha akwụkwọ ndụ bụ nri anaghị egbu cholesterol:

p, blockquote 40,0,0,0,0 ->

ube oyibo, oroma,
Brussels puru, poteto di nma, nkpuru osisi
mmanụ oliv na-akọwaghị, na canola,
walnuts, almọnd, hazelnuts, ahụekere, pistachios,
osikapa agba aja aja
agwa soy, lima na agwa uhie.
akwụkwọ ndụ akwụkwọ ndụ na tii
ilu gbara ụka, mmanya na-acha ọbara ọbara,
tomato (niile gbara ụka).

Ọ bụrụ nnwale ọbara gosipụtara na ọkwa HDL dị n'okpuru nkịtị (maka ụmụ nwanyị, p, blockquote 41,0,0,0,0 ->

Ndepụta edo edo

Ihe agụnyere: ngwaahịa nke, na iji ya rụọ ọrụ nke ọma, anaghị abawanye cholesterol ọbara.

p, blockquote 42,1,0,0,0 ->

p, blockquote 43,0,0,0,0 ->

Tinye na nri 2-3 ugboro n'izu na oke oke.
Anụ steamed ma ọ bụ ghe eghe, obụpde, stew, ime, mana ighe.
Tufuo ya na akwa na aji, saa ya nke oma.
Ngwa nri ara ehi kwesịrị ịbụ nke nwere abụba dị obere, dịka o kwere mee.
Àkwá - 1 pc. ọ dịghị ihe karịrị ugboro 2 n’izu. Nri ndi choro: akwa achikota, kpoo akwa. Ọ bụ ekwesighi ka obụpde nke ukwuu.
Nyochaa na ọkwa nke cholesterol a na-a doesụ karịrị akarị kwa ụbọchị.

Ihe mejupụtara ha: cholesterol dị ala, bụ isi mmalite nke protein dị mma.

p, blockquote 44,0,0,0,0 -> Anụ anụ ọhịa bụ nnukwu ihe nchekwa dị na ya, mana iri nri ọtụtụ ugboro ekwesịghị ya.

Mmetụta ahụ n'ahụ kwesịrị iji:

p, blockquote 45,0,0,0,0 ->

mee ka ị ịchịkwa nguzozi n'etiti cholesterol dị mma na nke jọrọ njọ.
mgbe ha felata, ha na - enyere aka ichekwa oke akwara,
bara uru maka ọrịa shuga.

Ndepụta nri "odo" na-abawanye ọkwa LDL:

p, blockquote 46,0,0,0,0 ->

egwuregwu (roe dier, venison),
toki
yogọt anụ,
kefir (ihe kariri 1%, mana erughi 3%),
mmiri ara ehi
anụ anụ
anụ ezi
anụ ọkụkọ
mmiri ara (karịa 2% na erughị 3%),
ude (ihe na-erughị 30%),
obi chiiz (na pasent ọ bụla nke ọdịnaya abụba),
ọkụkọ na-ere ahịa
akwa.

Ngwaahịa sitere na listi odo na-abawanye cholesterol naanị ma ọ bụrụ na ị na-eji ha ọtụtụ oge na n'ọtụtụ buru ibu. Ya mere, ọ dị ha mkpa inwe ike ịmachi na nri.

p, blockquote 47,0,0,0,0 ->

Ndepụta Uhie

Ihe agụnyere: nri nke na-ebulite cholesterol ojoo.

p, blockquote 48,0,0,0,0 ->

p, blockquote 49,0,0,0,0 ->

Amachibidoro iji ụdị ọ bụla.
Ha kwesiri ichota uzo ozo di nma: kama nke aefu abuba na ezi - ebe a chickenuru okuko, karia ihe oriri nke ara - ya abaghi, wdg.
Ọ bụrụ na ọ dị mkpa iri ha (na oriri ma ọ bụ maka ihe metụtara ahụike), emela ya ihe ọ bụla. Ije Ozi - Nkeji. Wepu abuba nile n’anu.

Ngwakọta ha: kọlestrọl na abụba dị elu.

p, blockquote 50,0,0,0,0 ->

Mmetụta n'ahụ:

p, blockquote 51,0,0,0,0 ->

mụbaa ọdịnaya nke lipoproteins dị ala dị ala,
na-eme ka e guzobe atherosclerotic plaques,
mụbaa ihe egwu ịbawanye na atherosclerosis na CVD ndị ọzọ,
na-eme ka uru ịba ụba dị
na-aka njọ ọrịa shuga na agadi,
kpaghasị usoro ọgbụgba, lipolysis nwayọ na metabolism nke izugbe.

Ntụ ntụ - Otu n'ime ngwaahịa na-eduga cholesterol

Ndepụta nri "uhie" na-abawanye ọkwa LDL:

p, blockquote 52,0,0,0,0 ->

anụ ehi
sausaji esi nri, anwụrụ anwụrụ,
anụ ọkụkọ na ọdụm,
bọta
mmiri ara ehi (karịa ihe karịrị 3% ọdịnaya abụba),
imeju pate,
umeji, akụrụ, obi, ụbụrụ (anụ ehi, anụ ezi),
sausa, sausa,
anụ ezi
ude (karịa 30%),
ude gbara ụka
chiiz siri ike ma hazie
ndakpo
Ire anụ
akwa ntụ ntụ.

Ọtụtụ, na-atụle ọkụkọ dịka ngwaahịa protein bara uru, anaghị eche na ụfọdụ akụkụ ya na-emerụ ahụ nke ọma na ọrịa obi ma na-abawanye ọkwa LDL. Ndị ọzọ na-azụta mmiri ara ehi na ụlọ ahịa, na-a payingaghị ntị na ọdịnaya abụba ya, na ihe ọ bụla karịrị 3% na-emebi ọnọdụ nke akwara ọbara na ọdịmma. Ya mere, ndepụta a kwesịrị ka ileba anya nke ọma.

p, blockquote 53,0,0,0,0 ->

Nwa ojii

Enwere ndepụta ọzọ dị mkpa maka ndị na-arịa hypercholesterolemia, CVD, ọrịa shuga na oke ibu.

p, blockquote 54,0,0,0,0 ->

Kedu ihe gụnyere: ngwaahịa ndị na-enweghị gram nke kọlestrọl, mana, n'agbanyeghị nke a, ha na-abawanye ọkwa ya na ọbara, na-eme ihe site na ihe ndị ọzọ.

p, blockquote 55,0,0,0,0 ->

Iwu nke iji ha bụ otu na naanị: ewepu nri n’ochichara. Iweghachie ha na ihe adighi mkpa, ebe uru ha di pere mpe.

p, blockquote 56,0,0,0,0 ->

Ihe mejupụtara ha: enweghị cholesterol, ọtụtụ mgbe ha bụ carbohydrates dị mfe, nwere ndepụta glycemic dị elu.

p, blockquote 57,0,0,0,0 ->

Mmetụta n'ahụ:

p, blockquote 58,0,0,0,0 ->

kpaghasịkwa metabolism nke abụba, lipolysis, metabolism nke izugbe,
na-abawanye ọkwa LDL n'ihi eziokwu ahụ bụ na ha na-eme ka akpịrị glucose dị n'ọbara.
na-eme ka e guzobe ite n’ime arịa,
kpasu ibu ibu
mụbaa ọrịa shuga.

Ọ dị ha mkpa izere, ọ bụghị naanị ndị nwere nsogbu nke ịmalite ọrịa atherosclerosis, kamakwa onye ọ bụla nke na-eche maka ahụike nke ha. Ha na - egbochi ọrịa shuga yana oke ibu.

p, blockquote 59,0,0,0,0 ->

Ndepụta nri "Black" na-abawanye ọkwa LDL:

p, blockquote 60,0,0,0,0 ->

ihe mgbakwunye: mousse, meringue, achịcha, marzipan, ude, souffle, achịcha, eclairs,
Graham, swiiti, jam, jam, ala
trans transats: butter, mmanu ihe oriri eteghari, margarine, Mayonezi, agwa a ,ara n'ọkụ, popcorn, efere e ghere eghe, ibe,
kọfị, mmanya (ewezuga mmanya na-acha ọbara ọbara), ọ carbonụ carbonụ carbonated.

Ọ bụrụ na ị nwere ike iji ndepụta ndị a ma jiri ngwaahịa egosipụtara na ha nke ọma, ị gaghị atụ egwu maka ahụike gị yana nsonaazụ ule. Site na usoro ọgwụgwọ nri dị otú a, ọ bụrụ na ejikọtara ya na ọgwụgwọ ọgwụ nke hyperglycemia, ule ndị ahụ ga-abụ ihe nkịtị (ma ọ bụrụ na ịmalite ọrịa ahụ).

p, blockquote 61,0,0,0,0 ->

p, blockquote 62,0,0,0,0 ->

Iche iche na-atụ aro

Ndị mmadụ na-arịabu ọrịa atherosclerosis, ọbara mgbali elu, ọrịa shuga, oke ibu na CVD ga ebipụta ndepụta nke nri na-abawanye cholesterol ọbara. Maka ha, ịme nri dị mma nwere ike ịbụ ihe gbasara ndụ na ọnwụ. Distribkesa ndepụta nke “akwụkwọ ndụ akwụkwọ ndụ” na “edo edo” n'ụzọ nri ma hapụ ihe ndị ahụ “na-acha ọbara ọbara” na nke “nwa, ị nwere ike ịhazi ọkwa LDL ma melite ọdịmma gị.

p, blockquote 63,0,0,1,0 ->

Ndị na-agbaso ụkpụrụ nke ezigbo ihe oriri ma ọ bụ nwee ihe ga-eme CVD ga-agbaso ị choụ cholesterol kwa ụbọchị (300 mg). Enwere tebụl na-egosi ole nke ihe a dị na otu ngwaahịa - ha na-enye gị ohere ịgafe ihe ngosi a tụrụ aro (egosipụtara n'okpuru). Nke a ga - echebe sisitemu obi na ọtụtụ nsogbu ma belata ihe egwu nke ọrịa metụtara ya.

p, blockquote 64,0,0,0,0 ->

Iche iche, ọ bara uru ịkọ banyere ngwaahịa ndị na-eme ka cholesterol dị ka 45%. Enwere ike itinye ha na listi abụọ n'otu oge: "acha ọbara ọbara" (n'ihi na ha onwe ha nwere ihe a na-emerụ ahụ n'ọtụtụ) na "ojii" (anaghị ebu ya, mana a ga-ewepụ ha na nri ruo mgbe ebighi ebi).

p, blockquote 65,0,0,0,0 -> Ekwesịrị Kpochapụ Nri Ọsọ Site na nri gị ruo mgbe ebighi ebi

Nke a bụ nri nri ngwa ngwa kachasị amasị onye ọ bụla:

p, blockquote 66,0,0,0,0 ->

nkịta na-ekpo ọkụ
hamburgers
chiiz
sandwiches
nuggets
shawarma wdg.

Ha nwere nnukwu abụba trans, nke na-emebi arịa na ahụ ike n'ozuzu ha. Ha na-contraindicated fọrọ nke nta ka ọrịa niile.

p, blockquote 67,0,0,0,0 ->

Ajuju a bilitere ozugbo. Ha nwere ọnọdụ dị iche. Ha n'ime ha, nke gụnyere salmon, tuna na eel, bara uru na-enweghị atụ n'ihi na ha nwere abụba Omega. N'otu oge ahụ, nyochaa n'ụzọ zuru ezu karị, ihe ndị ọzọ ejiri iji kwadebe ha. Ọtụtụ sauces, omelet Japanese, caviar, chiiz dị nro nwere ike ịbawanye LDL n'ọbara. Na mgbakwunye, ọ bụrụ na azụ dị ọhụrụ - ọ bara uru, ma ọ bụrụ na a smụrụma - ọ ka mma ịghara ịtụ ụdị mpịakọta ahụ.

p, blockquote 68,0,0,0,0 ->

Ihe kachasị dị nchebe: Philadelphia, California, Unagi, Maguro (na ụdị ha na-ewu ewu).

p, blockquote 69,0,0,0,0 ->

Ekwesịrị izere Tempura, ebe ọ bụ na amaghị ya otú e si eme bred - na-eji abụba trans ma ọ bụ.

p, blockquote 70,0,0,0,0 ->

N'ihi nke a, enwere ike ịpụta na sushi, mpịakọta, egbe na ngwa ahịa azụ ndị ọzọ nke nri mba ọwụwa anyanwụ na ndepụta "ngwaahịa" odo. Ojiji ha kwesịrị inwe oke ma jiri nlezianya mụọ usoro ahụ.

p, blockquote 71,0,0,0,0 ->

Iji rube isi cholesterol kwa ụbọchị, ịnwere ike iji data dị na tebụl.

Tebụl cholesterol n'ime anụ na offal anụ

p, blockquote 73,0,0,0,0 ->