Cholesterol na-ebelata ma na-eme ka ọbara dị ọcha: kedu nri ga - enyere gị aka ịghaghachị na-enweghị ọgwụ?

Cholesterol dị n’ahụ nwere ọrụ abụọ. Site n’adịghị ike ya, a na-ahụ ịda mba, nchebe na-ebelata, na ịmara ihe mgbu na-abawanye. Cesskari oke na-ebute mbelata nke metabolism na oke ibu. Iji belata ihe ize ndụ nke ụdị mmetụta ndị a, a na-atụ aro ka iji ngwaahịa ndị belata cholesterol ma sachapụ arịa ọbara. Know ma nri nri ndị a? Ntụziaka dị n'okpuru ga - enyere aka iri nri gị na nri ndị ọzọ.

Kedụ ka esi wedata cholesterol ọbara n'ụlọ

Ihe a na-ekwu okwu ya bụ nnọchite nke klaasị ahụ. Site na nri, anyị na-enweta naanị 1/5 nke ụkpụrụ ya, ndị ọzọ na-imeju bụ imeju. Na mgbakwunye, a na-ekewa ya na ọdụ ụgbọ elu dị elu na nke dị ala. Ihe mbu bu cholesterol di nma, nke abuo juputara nihi n ’odidi nke mkpocha obara n’ogiri nke obara obara. Jiri ndụmọdụ ole na ole dị mfe belata cholesterol ọbara gị.

1. Belata abụba juru afọ n’ime nri gị.
2. Belata oriri.
3. Ejikwa ibu ahụ.
4. Nọsie ike na ndu ndu gi.
5. Wepụ àgwà ọjọọ.
6. Zere itinye okwute.

Iji nri ndị belata cholesterol dị ala

Cholesterol na-ewedata ihe oriri

Kedu ka ọgụ a na - alụ ọgụ cholesterol

Iji Akwadoro cholesterol ka akwadoro

Nwere Pectin

Iberibe 2 kwa ụbọchị maka otu ọnwa

Ọba na carotenoid pigmentin na-acha uhie uhie, 25 mg nke belata cholesterol site na 10%

2 tbsp. ihe ọ juiceụụ a na-eme nke ọma kwa ụbọchị ruo ihe dị ka otu ọnwa

Na-agụnye statin eke, na-egbochi njikọ nke ihe a

Jiri 1-2 tbsp. l ugboro atọ n'ụbọchị, grated garlic kloovu na ọkara apụl

O nwere vitamin E, eriri na antioxidants na-echebe vaịn na Atherosclerosis

Tinye ma ọ dịkarịa ala 60 g nke mkpụrụ ndị a na nri gị.

Peas ma ọ bụ agwa

Ejiri otutu ihe eji eme ya

Jiri 300 g kwa ụbọchị maka otu ọnwa

Emejuputara na folic acid

Tinye na salads ọbụlagodi ụbọchị ndị ọzọ

Azụ nwere abụba - salmon, tuna, trout, mackerel, sardine

Gụnyere Omega-3 Acids

Dunye opekata mpe abụọ azu kwa ụbọchị maka otu ọnwa

Ngwaahịa na-asachapụ arịa ọbara

Ngwaahịa na-asacha imeju na arịa ọbara

Ndụmọdụ maka iji ya

Polyphenols, beta-carotene, ayodiin, iron, potassium na magnesium na-ebelata oke abụba n’ahụ.

Tinye ihe dị ka 100 g nke mkpụrụ osisi na nri.

Citric acid na-eme ka metabolism dị ike sie ike

Jiri 100-150 g kwa ụbọchị maka ihe dị ka otu ọnwa

L-sitrulin na - akwalite mmepụta nitric acid, nke na - akachapụ arịa ọbara

Mee ka nri na beri a mee ka nri gị dị mma, mana ọ ka mma n'oge oge maka ya, i.e. na July-August

Vitamin C na antioxidants na-edozi ọbara mgbali elu

Jiri kwa ụbọchị 2 tbsp. ihe ọ juiceụ .ụ esiri ọhụrụ

Catechins n'ime ihe mejupụtara nwere ike belata nnabata nke ihe a

Jiri akwụkwọ ndụ akwụkwọ ndụ dochie tii

Chocolate gbara ọchịchịrị na opekata mpe 75%

Ndị mmụọ ozi na-alụ ọgụ megide ọbara ọgbụgba na mgbidi akwara

Rie nri 20 g kwa ụbọchị

Ihe oriri na - ebelata insulin etoju, a na - egbochi oke ibu

Na-eri nri n'usoro ọ dịkarịa ala otu ọnwa

Ngwakọta Ngwaahịa cholesterol

Normkpụrụ kwa ụbọchị bụ 300 mg. Ọ ga - ekwe omume igbochi mmụba site na iri nri na - wedata cholesterol ma hichaa mgbidi arịa, yana ịmachi ọdịnaya nwere oke. A na-ekpebi ọnụọgụ nke ihe dị na tebụl dị mfe site na tebụl.Ọ na-enye gị ohere ịme ndepụta nke ngwaahịa maka nri ka ọ dị mfe iji wepu cholesterol na mgbidi nke veins na akwara.

Gini mere cholesterol ji abawanye n’ebe ụmụ nwanyị nọ?

Elelesterol dị elu nke ụmụ nwanyị bụ nsogbu zuru ebe niile. Atụkwasịkwala dọkịta anya - chọọ nyocha ọzọ ma ọ bụrụ na ị chọpụta ọghọm na-enye nsogbu. Tebụl pụrụ iche ga-enyere gị aka ịchọpụta akara ndị na-egosi na ọ bụ ihe ziri ezi.

Gịnị bụ cholesterol na-emerụ ahụ?

N'ime ndị dọkịta, enwere ụdị mbibi abụọ nke anụ ahụ sitere na cholesterol dị elu:

1. Dika nke mbu si di, atherosclerosis na - eme cholesterol izoputa arịa imebi. Kpachara anya banyere nrụgide ndị na-emebi arịa ọbara. N'ebe a na-emebi arịa ahụ, a na-edebe cholesterol, na-eduga na ntabi.
2. Dabere na nke abụọ, mgbe cholesterol dị elu na-eduga na atherosclerosis, ị gaghị eri nri abụba, nke na-emebi arịa ọbara ma na-eduga atherosclerosis.

Nsonaazụ nke atherosclerosis: ọrịa obi, na-akawanye njọ nke anụ ahụ, anya, ezé, ọrụ mmekọahụ, sistem.

"Cholesterol dị njọ" bụ lipoprotein dị ntakịrị. Site na cholesterol ọjọọ, sel ahụ na-arụ membranes ha. A na-emepụta cholesterol a site na imeju, mana a na-enweta nri site na nri. A na-elekwa ya anya dị njọ nanị n'ihi na shei protein na-adịghị echebe ya. Ka ọ na-aga, site na umeji ruo sel, ọ na - adọtakarị mgbidi nke arịa ọbara, na - aragidekwa ya n'ụdị okwute.

Cholesterol dị mma “dị mma dị ukwuu. Ihe mkpuchi nke protin na-echebe ya, yabụ na-adigide na ya na mgbidi, yana ọ bụla “sachara” mgbidi nke arịa ọbara. Ezi cholesterol bu ihe ndi ozo banyere ihe ojoo. Werelaghachiri akwara ndị dị ya n’ime imeju. A ga - emerịrị "ihe mkpofu" ndị a nke ọma, yabụ, ha nwere nnukwu njupụta.

Ikwu ezi ihe cholesterol (ihe di elu ma nma ya).

1. Mkpụrụ ndụ na-enweta ego zuru ezu iji arụ ụlọ, wee wepu nsị niile.
2. Onweghi cholesterol ojoo buru ibu.

Dị ka o kwesịrị, mgbe ị na-eke ego cholesterol dị mma, ị ga-enweta ihe na-erughị 3,5. Onu ogugu a na-anabata nke cholesterol zuru ezu bụ 3 - 5 mmol kwa lita. Mana ekwesịrị itinye uche kwesịrị ekwesị na oke ruru nke ụdị abụọ a.

Usoro Nlekọta Ọbara nke cholesterol

Ihe oriri nke na - eme ka cholesterol dị ala na-ewulitekwa ezigbo cholesterol. Ọbụna ndị dọkịta adịghị ngwa ngwa ịkọwapụta nkwadebe maka ite n'ime arịa ahụ, n'ihi na, na mgbakwunye na ịsacha, ha na-enye nsonaazụ dị egwu. Can nwere ike ịnwale ime nke a n'onwe gị.

Ndepụta nke ngwaahịa cholesterol belata na ihe nhicha ọbara.

Kwesiri iri azụ, ọtụtụ akwụkwọ nri na mkpụrụ osisi, mkpụrụ osisi, drinkụọ ihe ọ herụ herụ herbal na ihe ọicesụ herụ ya. Nri dị ka nke a ekwesịghị mgbe ụfọdụ ọ bụghị oge ọgwụgwọ, mana oge niile. N'otu oge, mgbanwe ịgbanwe ndụ bụ ihe amamịghe - nke a bụ ịhapụ nrụgide, ịkwụsị ise siga na egwuregwu. Usoro ọgwụgwọ ọ bụla maka otu ụdị ngwaahịa ka gị na dọkịta gị kwurịtara.

Phytosterols

Ọ bụrụ na n’ime mejupụtara ahụ mmadụ mejupụtara cholesterol, mgbe ahụ n’ime osisi - sitere na phytosterols. N'okpuru mmetụta nke phytosterols, cholesterol na-adịghị mma na-ejikarị mkpụrụ ndụ eriri afọ. A na-eji njirimara nke osisi sterol dị ala belata cholesterol ọbara ọjọọ.

Mkpa iri nri:

• otutu nkpuru osisi na akwukwo nri, karia oka, akwukwo nri,
• olu
• agwa
• mkpụrụ osisi citrus
• Tomato
• mkpụrụ fig
• ọka na ọka
• kabeeji.

Maka inweta ozuzu zuru oke nke mmanu ahu, mmanu nri kwesiri iri nri: olive, sunflower, buckthorn, nut, soy. Site na iwetulata cholesterol dị njọ, phytosterols na-egbochi atherosclerosis na ọrịa ndị metụtara usoro obi.

Ha na-ewusi sistemụ ọgụ, usoro ụjọ. N'ihi ọgwụgwọ nke anụ ahụ niile, enwere ike ibute ọrịa kansa. 300nweta 300-450 mg nke ihe a kwa ụbọchị ga-ewepụ nsogbu ịmụ nwa. Dị ka akụkụ nke nri osisi, phytosterols enweghị ike imerụ ya, ya mere enweghị oke ị .ụbiga mmanya ókè. Dịka mgbakwunye nri, a ga-eji nlezianya nyochaa ihe oriri ha.

Polyphenolic ihe

Ngwaahịa ndị na-ebelata cholesterol ma na-ehicha arịa ọbara kwesịrị ịgụnye antioxidants. Polyphenols bụ ụdị antioxidant. A na-eme ka ihe ndị dị mgbagwoju anya na ahụ mmadụ na-eme ya, na-enye onye ahụ ume ndụ. Mana ịchụ aja nchara n'onwe ya bụkwa “ike ọgwụgwụ”, ọnwụ nwayọ.

N'ihi ọgwụ antioxidants, akụkụ nke oxidation adịghị emerụ ahụ. Na-echebe cholesterol dị ala site na ịcha ọcha, polyphenols anaghị ekwe ka mmepe nke atherosclerosis.

Polyphenols bụ:

• Ọtụtụ n'ime ha nọ na oge. Na 100 g nke mkpụrụ - 1 g nke polyphenols (nke a bụ ọnụego ya kwa ụbọchị).
• Na akwụkwọ ndụ akwụkwọ ndụ na tii.
• Na tomato: na nkpuru vaịn (nke kacha nke na Pinot Noir dịgasị iche), currants, bluuberi, blakberị, cherị na mkpụrụ osisi vaịn ndị ọzọ.
• Na mmanya na-acha ọbara ọbara (iko 1 - 2).
• Na agba gbara ọchịchịrị na koko.
• Inine: na akwukwo nri, na ogho, yabasị uhie, ose na-acha odo odo, broccoli, eggplant.

Enwere ike iri akwukwo nri na ofe, n'ihi na echekwara polyphenols n'ime ha. Ma agwakọtala akwụkwọ nri polyphenol na ngwaahịa protein (àkwá, mmiri ara ehi). N’ụdị a, ahụ siri ike ịgbari.

Enweghi mmanu mmanu abuba

Mmadụ na-eji abụba juru eju na anụ, mmiri ara ehi, ngwaahịa mmiri ara ehi, na akwa. Mgbe okpomoku di aru mmadu, okpukpo juru eju. Abụba na-enweghị afọ ojuju na-eji mmanụ ihe oriri na azụ. Ha na - edobe mmiri mgbe niile. Abụba juru eju na-ewelite cholesterol dị mma ma belata cholesterol dị mma. Ndị na-enweghị afọ ojuju bụ ihe dị iche.

Abụba na-enweghị afọ ojuju na-abịa n'ụdị abụọ:

1. Monounsaturated - ha bara ụba na ahuekere, rapeseed, olive.
2. Polyunsaturated - a na-ahụta ha na ọka, mmanụ soybean. Omega-3, Omega-6, Omega-9 bara uru maka igbochi na ọgwụgwọ nke atherosclerosis na ọrịa ndị metụtara obi na arịa ọbara. A na-eji ha n’ụdị okike ma ọ bụ dịka ọgwụ.

Ihe oriri Onwe nri na Omega-3s:

• Azụ̀ dị n'oké osimiri (mackerel, salmon, herring, chum salmon, sardine) esiri esi n'ụzọ ọ bụla (belụsọ maka ighe ube).
• Mmanụ flaxseed, nke, mgbe ọ na-ekpo ọkụ, na-efunahụ ihe ndị na-edozi ahụ, yabụ, salads na-eji ya eme ihe.
• Mmanụ mkpụrụ nwere vitamin (B, C) na carotene.
• Cod mmanụ imeju. O nwere omega-3s 30%.

Otutu nke Omega-6s na ọka, ahụekere, sisitemu, na mmanụ ọka safflower. Omega-9s bara ụba na olive, almọnd, rapeseed na mmanụ ube oyibo.

Akara nke omega acids kwa ụbọchị bụ 1.6 g.

Abụba trans na-emerụ mmadụ ahụ n'agbanyeghị agbụrụ ha sitere. Mmanụ oriri dị mma jupụta na hydrogen n'okpuru nrụgide. Nke a na - eme ka ndụ mmanụ ahụ dị elu ma mee ka ọ bụrụ ihe eji emegharị ya.

Mana ọgwụgwọ a na - eme ka ọ bụrụ ihe na - emerụ ahụ, na - akpasu ngwugwu cholesterol. A na-eji abụba ntụ eme ihe maka ighe eghe, farans, ngwaahịa ụlọ ahịa eghe eghe, ebe nri.

Resveratrol

Resveratrol bụ ụdị polyphenol (antioxidant). Ọ dị na mkpụrụ vaịn uhie (nke kachasị - na mkpụrụ na bee). Na mkpụrụ vaịn ọcha, ihe a dị obere.

Obere ego nke resveratrol dị na:

• paini paini
• agwa agwa
• ahuekere
• plọg
• raspberries
• apụl
• tomato
• lingonberry
• kranberị
• acha anụnụ anụnụ
• pistachios.

Maka imepụta ọgwụ, a na-enweta ya site na osisi Japanese Reinutria. N'ime otu capsule nke ọgwụ, na-abụkarị ugboro iri resveratrol karịa otu iko mmanya.Teknụzụ na-eme ka o kwe omume ikewapụta resveratrol n'ụdị okike ya dị mma, yabụ na ọ bụghị mmiri nsi. Ọ na - egbochi nsị nke sel nke anụ ahụ, na - agwọ ya.

Ọ dị mkpa maka:

• ndị bi n'ókèala nwere mgbalite ụzarị ọkụ na gburugburu ebe obibi,
• onye ọ bụla na-ata ahụhụ site na nrụgide na ọrịa ha na-ebute
• igbochi kansa na ọgwụgwọ ya,
• melite mgbasa ọbara,
• alụ ọgụ megide akwara varicose,
• ọgwụgwọ anụ ahụ
• onye ọ bụla na-arịa allergies na ọrịa ndị ọzọ metụtara ya,
• ọrịa shuga
• ọgwụgwọ anụ ahụ (resveratrol nwere ezigbo mmetụta na njikọta collagen),
• mgbochi osteoporosis,
• azịza maka nsogbu nwere ikike ime ya,
• ụmụ nwanyị n'oge menopause,
• mgbochi na ọgwụgwọ nke nnukwu akụkụ okuku ume na nje ọrịa,
• na-eme ka mmetụta ọgwụ ike maka nje HIV,
• Ọrịa Alzheimer
• ike ọgụ
• ịlụ ọgụ megide oke ibu (ọ na-egbochi uto nke mkpụrụ ndụ abụba).

Ogo izu resveratrol zuru ezu kwesiri ịgbakọ dika ndị a: 1.82 mg nke resveratrol mụbara site na ịdị arọ nke mmadụ. Iji gbochie ọrịa ndị a niile, ndị dọkịta na-atụ aro ịmalite ọgwụ resveratrol kwa ụbọchị, na-amalite mgbe ọ dị afọ iri atọ.

Akwụkwọ nri

Ngwaahịa belata cholesterol na arịa dị ọcha, ọtụtụ n’ime ha sitere n’ihe ọkụkụ. Mkpụrụ mkpụrụ ndụ - nke a bụ eriri.

Ọ na-eme:

Eriri siri ike na-amịkọrọ mmiri, na-adị ka jelii, na-ebelata agụụ.

Ọkpụkpọ insoluble na-aza mgbe ọ banye n’afọ. Ọ na - ehicha nsị na cholesterol site na eriri afọ na afọ. A na-achọta mkpụrụ osisi nke ụdị abụọ ahụ na ọka na mkpo, na akwụkwọ nri, mkpụrụ osisi, olu, mkpụrụ, mkpụrụ.

Imirikiti eriri niile insoluble dị na ọka ndị a na-enweghị ịkọwapụta, yabụ, ọ bara uru iri osikapa agba aja aja, ọka niile (ọka wit, ọka), ngwaahịa sitere na ntụ akwụkwọ ahụaja, bran, na mkpụrụ flax. N'ime ọka, ọ bara uru ịkọwapụta buckwheat: o nwere okpukpu abụọ nke okpukpu abụọ karịa nke ndị ọzọ niile.

N'etiti mkpụrụ osisi, ndị isi na ọdịnaya nke ụdị fiber bụ ube oyibo, mkpụrụ vaịn, oroma, ube, apụl. N'etiti akwukwo nri, elu nke kale, brọkọlị, akwụkwọ nri. Akpukpo ahiri mara nma kacha abuo bu lentil, agwa ojii, na agwa soya. Achịcha nkịtị ka mma iji dochie achịcha. Ha nwere eriri ugboro iri karịa ụdị achịcha ndị ọzọ.

Osisi akụrụ bara uru na:

• Ọ guzobere ọrụ abụọ dị mkpa nke imeju: njikọ nke cholesterol n'ime oke kwesịrị yana ihe ọ na-arụpụta na pale.
• Na-akpali nhazi nke abụba anụ ahụ, nke a na-eduga n'ibelata ya.
• Na-egbochi mmepe nke ọrịa shuga.
• Ọ na - eme ka eriri afọ nke ọma rụọ ọrụ: ana - emelite sel ime afọ.
• Na-asachapụ ihe ndị na-egbu egbu.

Fiber nwere ike rụọ ọrụ ndị a n'ụzọ dabara adaba na ọnọdụ ịba mba. Ọ bara uru ị drinkingụ ọtụtụ mmiri. Ọ dị mkpa icheta: ọ bụrụ na ihe ndabere nke nri nri bụ mmiri insoluble - nke a nwere ike ịnwe mmerụ ahụ na ọkpụkpụ na obere haemoglobin. Akụrụngwa akarịa nke ukwuu na-egbochi nnabata nke calcium na iron. Ofkpụrụ nke fiber kwa ụbọchị bụ 30 - 50 g.

Ihe ọụụ ihe ọ Juụ toụ na -ebelata cholesterol

Ihe ọ Juụ Juụ na-egbochi ihe ọ ,ụ ,ụ, ya mere amachibido ịmalite usoro ị takingụ ihe ọ juiceụ withoutụ ọ bụla na-enweghị ịga leta dọkịta.

Na ọtụtụ ihe ọicesụ juụ, contraindications gụnyere ihe abụọ:

Ihe ọ Drinkụ shouldụ kwesịrị ịbụ ihe ọlyụlyụ freshly (ma e wezụga beetroot) na-enweghị ihe mgbakwunye. Ihe ọ juụụ nro (apụl, pọmigranet, oroma) kwesịrị ị onlyụ mmanya naanị site na tube, n'ihi na acid a na-etinye n'ime ya na-emerụ ezé. Standardkpụrụ usoro ọgwụgwọ na mmiri ọ bụla na-ewe ọnwa 1-3. Ha na-erichapụ ọkara otu awa tupu nri.

Enweghị contraindications, ihe ọ juụ areụ ndị a bara uru iji rie ihe mgbe niile. Enwere ike ịgwakọta nke ọ bụla na ndị ọzọ. Nke a ekwesịghị imetụta ókè ihe ọ ofụ drunkụ mmanya na-egbu. E nwere ihe ọicesụ highụ dị elu na antioxidant.

Ekele diri ha, cholesterol na-adịghị mma anaghị eme ka ọ dị nro ma ghara ịbanye na arịa ndị ahụ n'ụdị ọ bụla.

• Ihe ọiceụ fromụ si apụl apụl. Zuru 3 stacks. kwa ụbọchị.
• Mkpụrụ pọmigranet Onweghi ihe mgbochi n’ogo oriri nke ihe omuma a. Ọ dị mma ị drinkingụ ntakịrị iko ntakịrị ụbọchị.
• Oroma 1 tojupụtara ezuru. kwa ụbọchị.
• Tomato A na-atụ aro ị drinkụ otu akpa. ihe ọ juiceụ withoutụ na-enweghị nnu na afọ efu.

Vitaminsfọdụ vitamin na mineral na ihe ọ juụ helpụ na-enyere aka na imeju kọlestrọl ma jiri ya mee ihe kọpị.

Ihe ọụụ ndị a gụnyere:

• Zucchini. Ọ ka mma iwere obere zukini. Ha nwere otutu phosphorus na sodium. Nke mbụ, were 1 tablespoon n'otu oge. ihe ọ juiceụụ, na njedebe nke usoro - 300 ml.
• Karọt. Ọ nwere ọtụtụ carotene na magnesium. Na-a 100ụ 100 mg ugboro atọ n'ụbọchị.
• Kukumba. Ọ bara ụba na potassium na sodium. A na-agbakwunye ntakịrị mmanụ a honeyụ na ya. Kukumba na-emepụta smoothie na-atọ ụtọ. Iji mee nke a, tụọ ya na blender na ọtụtụ akwụkwọ Mint ọhụrụ, lemon ihe ọ andụ andụ na cubes ice. Ihe ọ juiceụcumụ kukumba bụ contraindicated na ndị mmadụ na akụrụ ọrịa.
• Nnụnụ. Ọ nwere saponin. Should ga-a 1ụ otu tojupụtara. ihe ọ aụ aụ otu ụbọchị. N'ihi ịgba ọkụ, a na-enweta kvass site na ya, nke na-abaghị uru ọ bụla. Birch sap nwere ike imerụ ndị nwere okwute.
• Kabeeji. Ihe ọ Thisụ Thisụ a nwere ọtụtụ vitamin C, U, calcium, potassium, na iron. Na-a juiceụ ihe ọ juiceụ cabbageụ kabeeji otu ugboro ole na ole n'ụbọchị maka ọkara iko.
• Ugu O nwere vitamin nke otu B, C, E, mineral (magnesium, iron, potassium, calcium), carotene. N'adịghị ka ihe ọ juụ otherụ ndị ọzọ, ugu na-echekwa akwara afọ na nsogbu. Nke a bụ otu n'ime ihe ọ juụ theụ ole na ole na-enweghị contraindications.
• Beetroot. Ihe mejupụtara ya gụnyere magnesium na chlorine. N'ime nke a dị n’elu, nke a bụ naanị mmiri ọ thatụ isụ machibidoro ị drinkụ mmiri ozugbo. O nwere ihe ndi n’eme ka ọgbụgbọ, adịghị ike, na mgbe ụfọdụ. Ekwesịrị ịhapụ ya ruo awa 2, ka ihe ndị na-emerụ ahụ ghara ịdị. Ejila ihe ọ withụ .ụ mechie efere. Mgbe ọ gachara, a ga-eji mmiri ma ọ bụ ihe ọ otherụ otherụ mmiri a dilụchaa mmiri a. Ihe ọ juiceụ Beụ Beetroot kwesịrị iji nlezianya dosed. Ikwesiri ị were ya otu tablespoon ugboro ole na ole n'ụbọchị. Ọnụ ọgụgụ ihe ọ amountụ drunkụ na-egbu egbu n'oge a mụbara nwayọọ nwayọọ. Ogo kacha nari bụ 70 ml.

Ihe ọ juiceụụ Beetroot nwere contraindications pụrụ iche nke ọtụtụ ihe ọ otherụ otherụ ndị ọzọ enweghị:

1. Nkume n’ime akụrụ, umeji, eriri afọ.
2. Ọrịa nke eriri afọ.
3. Ọrịa shuga mellitus.
4. Gout
5. Ọrịa ogbu na nkwonkwo
6. Ọbara mgbali elu.

Cholesterol na-ewedata ihe oriri

Polyphenols (antioxidants)

Omega 3

Akwụkwọ nri

Ngwaahịa Vessel

Potassium

Prinkpụrụ Nri cholesterol dị elu

1. A gaghị eri arịa dị ala cholesterol na nhicha ọcha n'otu oge. Kama nke ahụ, ha nwere ike imebi ọnọdụ na-adịghị mma. Rie ọkara nkera ihe dị ka ugboro isii n’ụbọchị.
2. Ikwesiri ị drinkụ ọtụtụ mmiri, n'obere akụkụ ụbọchị. Ihe dị ka ọkara bụ lita 2.
3. Oke nnu kachasị nchekwa kwa ụbọchị bụ 5 g.
4. Ọ dị mkpa ịnwale iri nri anụmanụ na nri ọzọ.
5. Iri nkpuru anumanu karia ka mmanu mmanu.
6. Ọ bụrụ na menu ahụ eghe anụ ezi, ị ga-ewepụ anụ ya.
7. A ga-ekpochapụ ngwaahịa dị nchara.
8. Not gaghị atụkwasị obi na ngwa ndị ejikere eji echekwa ihe. Ha nwere ike iji abụba dị ala.
9. Mgbe ị na-ahọrọ ihe dị iche iche n’ụlọ ahịa, ọ dị mma icheta na ha nwere mmanụ nkwụ ma ọ bụ abụba trans. Ihe fọrọ nke nta ka ọ bụrụ ụdị mmanụ dị mkpa.
10. Echefula banyere iko mmanya uhie dị ọcha otu ugboro kwa ụbọchị 1-2.
11. Ọ dị mkpa ịgbakwunye eriri na nri gị kwa ụbọchị. Ọ ka mma iji ngwaahịa ntụ ọka na-eji dochie ntụ ọka.
12. Ọ dị mkpa ịme nri dị iche iche ka enwere ike, n'ihi na ngwaahịa ọ bụla bara uru n'ụzọ nke ya. Ọtụtụ osisi na-ewepụ cholesterol ma na-eme ya dị iche iche.
13. Kwe ka nri jiri “nri nkwụgide” kwụsị. Ihe isi ike na-emebi mgbidi nke arịa ọbara na nke a, n'ọnọdụ ọ bụla, na-abawanye cholesterol ọjọọ.

Ntinye menu n’otu izu were cholesterol di elu

E kwesiri ekewapụ mkpụrụ osisi n'ime usoro abụọ. N’agbata nri, ị nwere ike iri nri n’elu mkpụrụ osisi, tii, ọtụtụ mkpụrụ osisi, mkpụrụ osisi.

Ugwu mmadu na-agbada cholesterol

Usoro ọgwụgwọ herbal dị ọnwa 2-3. Ọ bụrụ na ọ dị mkpa, ka izu abụọ gachara, imeghari ya.

• Kalina. Maka ebumnuche ọgwụ na-eji tomato, akwụkwọ, alaka na ogbugbo nke viburnum. Ojiji nke viburnum na - eme ka ọnọdụ nke arịa ndị mebiri emebi, na - enyere aka na iwepu imeju. 1 tbsp ikota akuku obula nke osisi a (nkpuru nkpuru osisi, nkpuru osisi, ma obu uto ya) na iko esi. A ga-ekewa infusion n'ime akụkụ 3 ma drunkụọ mmanya ụbọchị niile. Enwere ike belata Kalina na obere mmanụ a honeyụ ma ọ bụ shuga ma rie obere akụkụ (1 tsp ma ọ bụ 1 tbsp) 3-4 ugboro n'ụbọchị.
• Raspberries. N'ime ihe mejupụtara ya, ọ yiri ya na viburnum. Raspberries, dị ka viburnum, na-agwọ arịa. A na-eri ya ọhụrụ, mmiri ọ drinkụ drinkụ. Tomato, akwụkwọ ya, ifuru, alaka, nke a na-eji mmiri esi esi, na-eweta anụ ahụ. Maka otu onye na-eje ozi, ị nwere ike were 1 tsp ma ọ bụ 1 tbsp.

• Otis Decoction nke otis na-enyere aka na ọrịa nke imeju, na-enyere aka iwepụ bile. Maka nkwadebe ya, a ga-ewere ọka na mmiri na ogo 1:10. Obụpde otis maka ọkara otu elekere. Na-eje ozi nke efere 1 oge - 1 tojupụtara. Ezigbo ego bụ ugboro 3 ruo 4 kwa ụbọchị.
• Mkpụrụ flax Ojiji ha na-akwado arịa n’ime ahụ ike. A na-ewetara otu ngaji ọka na otu iko mmiri na efere a na-ewepụ ya ozugbo na ọkụ. Ikwesiri iri ofe ude chiri ubochi nile. Otu ụzọ kwa ụbọchị ọ bụ 300 ml.
• Osisi Linden. O nwere saponins nke na-ebelata cholesterol dị njọ. Linden tii bụ brewed dị ka ọ dị na mbụ: a na-awụpụ 20 g nke osisi ahụ na otu iko mmiri esi wee chere nkeji 20. Ikwesiri ị toụ ya ntakịrị mmanu mmanụ a honeyụ.
• Calendula Flavonoids na ihe mejupụtara ya bụ ezigbo ihe choleretic. 20 g nke osisi dị mkpa ime biya 1 tojupụtara. esi mmiri esi. E kwesịrị ị drunkụ tii a ọkụ ọkụ tupu i rie nri.
• Mgbatị Dandelion. A mara ogwu a maka njiri mara choleretic. A ga-eji mmiri esi mmiri (1 iko) gbanye mgbọrọgwụ (1 tablespoon). Esi nri nke dandelion kwesịrị ịbụ ihe karịrị otu nkeji, hapụ ya ime biya ruo ọtụtụ awa. Ije Ozi 1 - ọkara iko. Should ga-a drinkụ ihe ọ thanụ thanụ karịa 2 ugboro kwa ụbọchị.

Garlic tincture maka ime ka ọbara dị ọcha

Ọ dị mkpa iji obere tincture a nke ọma, na-agabigaghị ya, ị na-agbatịghị usoro ịchọrọ. Nke a bụ otu n’ime ụzọ kachasị mma isi sachapụ arịa ọbara, mana ọ na-arọ umeji. Anabatara tincture a ị toụ oge 1 n’ime afọ atọ.

Iji dozie tincture:

1. Were irighiri ahihia si na peeled (350 g). Ọ na -ebe n'ime ite n'ime ebe gbara ọchịchịrị ruo mgbe ihe ọ juiceụ juiceụ pụtara. Ọ ga-ewe naanị 200 g nke gruel, mana ihe kacha atọ ụtọ.
2. N'ime ite ọzọ ọkara ọkara, gwakọta 96% mmanya (200 ml) na galiki ihe ọ juụ juụ. A gaghị eji ihe ọ bụla dochie anya mmanya.
3. Needslọ akụ kwesịrị ka emechie ya nke ọma. Ọ ka mma ikpuchi ya na tank ọzọ.
4. A gha etinye ngwakọta a na nrị okpomọkụ 10 - 15 digiri C maka ụbọchị iri. A machibidoro ya ịmanye ya na friji.
5. E kwesịrị iji akwa linen tee mmiri ahụ. A na - agbachitere mmiri a ụbọchị 3 ọzọ na ite a kpụrụ, kpuchie ya na efere ọzọ. Ikwesiri ị drinkụ ya ihe niile ọnwa 3.
6. A na-ewere Tincture nanị n'otu ụzọ. Ikwesiri igbakwunye ego kwesiri ekwesi na 50 ml nke mmiri ara ehi gbara agba. Jiri mmiri Drinkụọ mmiri ara galik. Mmiri kwesịrị ị beụ mmiri mgbe niile 150 ml. Mmachi: ị nwere ike inye naanị otu ugboro ugboro atọ kwa ụbọchị tupu nri.

N'ime ụbọchị itoolu mbụ, tinye otu dobe na ọrụ ọ bụla. Tupu nri ụtụtụ n’ụbọchị mbụ, mmanya na-egbu otu mmịrị mmiri. Na mgbede nke ụbọchị 9, a ga-eburu 25 minit. N’ụbọchị nke iri, mkpụrụ mmiri kwesịrị ịga 25 n’ime nke ọ bụla n’ime ugboro atọ. Ego a gha aghaghi iguzosi ike.

Contraindications:

A machibidoro ị toụ tii siri ike, kọfị, koko, iri nri na ngwa nri na oge, ma ọ bụ alcoholụọ mmanya.

Ọtụtụ n'ime ngwaahịa ndị a na-atọ ezigbo ụtọ. Ntughari na nri dị otú a ekwesịghị igbu mgbu ma ọ bụrụ na ị toa ntị na ogo ha na ụdị ha dị iche iche. Mgbe ị sachara ahụ ya wee rute cholesterol dị mma, ịkwesịrị ịnọgide na-elekọta steeti arịa ndị ahụ. Ihe ndị na-enye obi ụtọ na ihe ndị na-egbu egbu ga-ebelata olu vaskụla ngwa ngwa ma nyeghachi ụgwọ ọrụ.

Ozi izugbe

Iji malite, enwere cholesterol a na-akpọ “ihe ọjọọ” na “mma”. Ihe mebiri emebi nwere ngwongwo dị ala dị ala (LDL). Ihe ndị a na-akpụ ite n’ime arịa, nke nwere ike ibute ọrịa obi. Nnukwu nkwupụta Lipoproteins (HDL) bụ cholesterol bara uru ma ejiri ya mee ka ọbara dị ọcha. Ọ na-ebugharị “ihe ọjọọ” na imeju, ebe a na-edozi ya n'ụzọ zuru oke. N'ihi ya, a na-ebelata ọkwa nke ihe “jọrọ njọ”. Dabere na ndị ọkachamara, ihe abụọ a, n'ezie, ha bụ ndị iro nke ibe ha, ọnụahịa nke mmegide bụ ndụ mmadụ.

Na mgbakwunye, kọlestrọl na shuga dị n'ọbara metụtara. N'ihi inwe oke carbohydrates na-esite na iji glucose, metabolism lipid na-akụghasị. N'ihi nke a, a na-egosi ite n’ime arịa. Cholesterol n'ime nri nke carbohydrate dị mfe na-eme ka ihe egwu dịkwuo n'ọrịa dị iche iche.

Ihe butere ọrịa a

Dika anyi kwuburu n’elu, cholesterol ojoo ka choputara n’iri nri, o nwekwara ike imeputa cholesterol na mgbidi nke okpu ulo. Ọdịdị ha nwere ike imetụta ọnọdụ nke akụkụ ahụ, ha na - amụba ohere nke ọbara. N'okwu dị mfe, ya na kọlesterol n'ebe enwere ọtụtụ ihe a na arịa, ntachiri na ngosipụta nke ọbara ọgbụgba na-apụta.

Ikewapụ ọbara ọbara na-eduga nsonaazụ ndị a:

• infarction myocardial
• ọrịa strok
• ọnwụ mberede.

Mana, ndị mmadụ karịrị afọ iri anọ bu oke ibu kwesiri ileba anya cholesterol nke ọma na igbochi ọrịa obi na oke obara.

Etu esi wedata otu ihe

Kolesterol ọ̀ na-emerụ mmadụ? N’ebe a, ndi dibia, n’enweghi oge, wepuru okwu a na obodo ndia ebe amaara otutu ihe di n’ime obara nke ndi mmadu, na edeputara oria obi n’ebe nile n’etiti ndi mmadu.

Ọ bụrụ na ọnọdụ ahụ dị ọkụ, ọkachamara ahụ ga-edenye gị ọgwụ pụrụ iche nwere statins. Ihe ndị a na --ebelata ọdịnaya nke cholesterol nke "jọrọ njọ" n'ime ọbara ma gbochie ihe ize ndụ ọnya na nkụchi obi. Mana enwere otu obere “mana” ị ghaghi icheta oge niile. Ọgwụ ndị nwere akpụ na-enwe mmetụta siri ike n'ahụ ahụ ma ọ naghị enyere aka mgbe niile.

Ogwu ọdịnala megide cholesterol “ọjọọ”

N'ụzọ bụ isi, maka mgbanwe dị mma na ọkwa cholesterol, a na-eji infusions, decoctions, herbs na mmanụ ọgwụ. Agbanyeghị, ọgwụ homeopathic nwere ike ibute ihe nfụkasị, yabụ jiri akpachapụ anya jiri ha.

N'ime usoro ọgwụgwọ ndị kachasị ewu ewu, ihe ọkụkụ na-esote ọgwụ megide cholesterol bụ ihe dị iche - mgbọrọgwụ licorice, linden, hawthorn, mkpụrụ flax, dandelion.

Asambodo mgbọrọgwụ

A na - ejikarị mkpụrụ nke mkpụrụ ọka ndị a eme ihe n'ụzọ bara uru na pharmacology iji belata cholesterol. Mgbọrọgwụ osisi a nwere otutu ihe bara uru bara uru na-enyere aka ịgwọ anụ ahụ.

A kwadebere decoction site na mgbọrọgwụ ya: iko abụọ nke akọrọ na ala mgbọrọgwụ nke osisi ahụ na-awụ iko abụọ nke mmiri sie. Na ngwakọta a sie n'elu obere okpomọkụ, na-akpali nkeji iri. Mgbe afere ofe, ọ ga-enwerịrị ma sie ọnwụ. Na infusion a izu 3 izu anọ ugboro n'ụbọchị mgbe nri.

Ogologo oge, hawthorn, yana mkpọrọgwụ licorice, ka bụ ọgwụ kachasị mma megide cholesterol. Ọ bụ ngwaahịa ebumpụta ụwa na-ebelata cholesterol ọbara dị njọ. A na-akwado infusion pụrụ iche site na inflorescences nke ohia, nke a na-eji n'ime.

Etu esi esi acho icho mma? Ihe niile dị nfe. A na-awụsa ifuru na mmiri esi wee nye ha nkeji iri abụọ. Usoro nke itinye infusion: 1 tbsp. l ọbụlagodi 4 ugboro n'ụbọchị tupu nri.

Mkpụrụ flax

Enwere ike ịhụ ọrụ ebube a megide paịlị cholesterol n'ụlọ ahịa ọgwụ ọ bụla n'obodo ahụ. A na-agbakwunye ya na nri na-egweri ma ọ bụ n'ụdị niile. Ọ na - ehicha arịa ọbara, na - ewusi sistemu obi, na - asacha eriri afọ ma na - enyere aka belata cholesterol. Na mgbakwunye, mkpụrụ flax na-ebelata kọlestrọl ọbara.

Kedu ihe ndị sitere n'okike na-ebelata cholesterol

Achọrọ m ichetara gị na maka ọgwụgwọ dị mma nke ọrịa, ịkwesịrị ịma ihe ngosi gị. Iji mee nke a, a na-eme nnwale ahụike pụrụ iche - nnwale ọbara biochemical, nke ọ ga-amata ókè cholesterol dị na ahụ onye ọrịa.

Ọ bụrụ na ọkwa nke ihe ngosi ahụ esighi ike karịa ka o kwesịrị, ị nwere ike ịme "ọgwụ ụlọ", mana ọ ka mma ime nke a yana usoro ọgwụgwọ edepụtara. Na mgbakwunye, ngwaahịa ndị ahụ na-enweghị kọlestrọl na-emerụ ahụ, nke anyị ga-agwa gị gbasara, bụ mgbakwunye dị mma na ọgwụgwọ izugbe.

Ndi otu ihe eji eme ihe maka iwelita ihe ngosi ma nwe obere cholesterol bu akwukwo nri, nkpuru osisi na ọka. Site n'enyemaka ha, enwere ike ịsacha anụ ahụ ma nwee ike ịmịcha cholesterol. Nsonaazụ a ga - ekwe omume n'ihi ihe ọkụkụ pụrụ iche mejupụtara ngwaahịa ndị a.

Ihe ndị a gụnyere phytosterols, resveratrol, polyphenols, fipine akwukwo nri na akpukpo ahiaturu aru.

Acid a na-emerụ ahụ anaghị eju afọ

A naghị emepụta acid dị otú ahụ site na anụ ahụ, yabụ enwere ike ịnweta nri.

Ihe oriri nwere oke cholesterol dị mma ị nwere ike iri:

• ụdị azụ dị iche iche
• ugu osisi
• mmiri ara ehi
• celery
• linseed mmanụ
• mkpụrụ vaịn.

Green tii

Ekwadoro na sayensi na ihe ọ thisụ thisụ a nwere ike ichebe ihe mmụba nke cholesterol “ọjọọ”. Ọ dị mma ịmara na anyị na-ekwu maka ezigbo tea China. A na-ejikarị ụdị ndị a megide cholesterol: Xihu-Longjing, Sencha, Oolong, Ganpauder, Huangshan Maofeng.

Iji nwee mmetụta nke ị aụ mmanya, ịkwesịrị ị drinkụ ihe karịrị iko 3 nke tii akwụkwọ ndụ akwụkwọ ndụ otu ọkara elekere mgbe ị risịrị. Ndị dọkịta kwuru na iko mmanya ọ bụla nwere mmetụta bara uru na cholesterol ọbara, belata ya site na 0.015 mmol / L.

The Alligator ube, ma ọ bụ ube oyibo, bụ mkpụrụ nke osisi mgbe ọ bụla na-eto eto n'ebe okpomọkụ. Mkpụrụ osisi pụrụ iche - ụlọ nkwakọba ihe nke bara uru Chọpụta ọcha. Iji maa atụ, ube oyibo bụ ọgaranya phytosterol na beta-sitosterol. Ube oyibo nwere ihe pụrụ iche - acid oleic. Ọ na -ebelata nchịkọta nke cholesterol "ọjọọ" ma na-akwalite ọdịdị nke "ezi".

Nwere ike iri ọkara mkpụrụ otu ụbọchị ma ọ bụ 7 mpekere nke pulp ya iji wee jiri nwayọ belata cholesterol site na 8% wee bulie ogo "ihe ahụ dị mma" 15%.

Mmanụ oliv

Ọ bụ ndị sayensị gosipụtara na ngwaahịa a na-ebelata cholesterol ọbara. “Ihe e ji emepụta vitamin” bụ aha mmanụ oliv. Yabụ, n'otu ngaji nke mmanụ olive nwere abụba abụba, vitamin E na ihe ndị ọzọ bara uru.

Mgbe ị na-ewere 2 tbsp. l mmanụ kwa ụbọchị maka izu abụọ, cholesterol ọbara ga-agbadata nke ukwuu.

Ihe ọkụkụ n'ime ezinụlọ ginger, turmeric bụ ihe akụrụngwa ọgwụ kachasị ewu ewu na India.

A na-eji Turmeric mee ihe ọ specialụ specialụ pụrụ iche - “mmiri ara ehi ọla edo”, nke na-asacha, na-akpali usoro ahụ ji alụso ọrịa ọgụ ma na-ewepụ ihe ndị dị ndụ “na-emebi” ahụ. 2 tbsp. lA na-awụnye ntụ ntụ ahụ n'ime ọkara iko mmiri ma kpoo obere ọkụ maka minit 10. Mgbe ahụ, a na-agwakọta pasta esiri esi mmiri ara ehi. Na-a aụ mmanya kwa ụbọchị maka izu 4-6.

Isiokwu mbelata cholesterol

Tebụl ahụ nwekwara ndepụta nke ngwaahịa ndị ọzọ ana - akwadoro maka iji cholesterol dị elu na ụmụ nwoke na ụmụ nwanyị.

Ya mere, ọkwa cholesterol dị n'ọbara nwere ike idowe nke ọma n'ọkwa kachasị mma site na iji nri ndị ị na-emebu. Site n'ịgbaso nri pụrụ iche na ị takingụ ọgwụ dọkịta gị nyere gị, ị nwere ike izere nsonaazụ na-adịghị mma maka usoro obi. Isi ihe abụghị ịdoụbiga ya ókè na inwe mmetụta n'ogo niile!

Gbanwe usoro nri gi na ndu gi - gini di nkpa?

A na-ahuta akwara na akwara ndị mejupụtara usoro akwara obi anyị, n’ụdị ha ike, site na ịdị mma nke elu mgbidi. Ka oge na-aga, mgbidi ahụ na-asọ oyi na-enweta ikike ịnakọta nkwakọba ndị nwere paịlị atherosclerotic. Ntọala nke nkwụnye ego dị otú a bụ cholesterol, yana calcium na anụ ahụ fibrous.

Ọ bụrụ na ọnụọgụ nke paịlị na-adịwanye nta, na akwara dị warara, ọ ga-esiri gị ike ịnweta ọbara ọ bụla. A na-ekpebi ihe mgbaàmà nke ọrịa ọria na akwara site na ịkọwa ebe a na - eme paiti na ogo vasoconstriction.

Ofdị cholesterol

Ngwakọta anụ ahụ a na-akpọ cholesterol dị n'ụdị abụọ - ịdị arọ dị ukwuu nke mkpụrụ ndụ na-eto eto nke ukwuu na-emepụta nke imeju na igbochi mgbochi nke atherosclerosis, yana oke nke lipoproteins, mmiri atherogenic na-enye aka na mmepe nke ọrịa pathologies.

Nri bụ isi ihe cholesterol n'ime ahụ, ndị na - eweta ihe dị ukwuu bụ ihe oriri kachasị amasị gị.

Ekwuputara na ihe kacha mkpa maka ime ka ọkwa cholesterol dị n’ọbara bụ ibi ndu ọpụpụ, imerụ nri na-adịghị mma na omume ọjọọ.

Izere nsonaazụ nke ihe ọghọm

Iji mepụta ọnọdụ dị mma maka ịgwọ anụ ahụ, ịkwesịrị ịma ihe oriri ga -ebelata cholesterol n'ime ọbara ngwa ngwa, ma dochie nri ndị na-adịghị mma na nri. Nke mbu, ndi dibia na-atụ aro ị attentiona ntị na kalori nri erimeri na oke abụba anụmanụ.

A na-ahazi mmezi nke lipid site n'ibi ndụ a haziri ahazi, jụrụ omume ọjọọ yana nri dị mma:

• rube isi na nri sclerotic, nke gụnyere ịjụ ihe ụtọ, belata oke nke abụba anụmanụ, ịba ụba carbohydrates dị omimi, omega-3 na omega-6 polyunsaturated fatty acids, fiber, Chọpụta ihe na pectins,
• ịkwụsị ise siga
• nkwado maka ahụ dị nrị,
• mmega ahụ
• Udo nke uche na nkasi obi nke obi n’enweghi nsogbu,
• ị alcoholụbiga mmanya ókè nwere oke.

Nri edozi nke oma kwesiri iguzogide nguzogide nke apoliproteins ka nkpuru lipoproteins di ala karie ogo nke ihe di omimi.

Tebụl cholesterol

Ebe mbibi cholesterol zuru oke na - eme ka ahụ ghara ịdị ala karịa ihe ọ na - eme karịa, ọ dị mkpa ịkpachara anya maka ịdị ọcha nke lipoproteins n'ime ọbara. Na iwepu nkwuputa abuba nke cholesterol site na akwara obara, o zuru ezu iji ihe ndi n’eme ka obara di ocha.

Enwere ike ịkọwa ọkwa cholesterol na tebụl:

N'ime ụdị mmanụ oriri, cholesterol dị kpamkpam.

Ofdị cholesterol na-ebelata ihe oriri

O siri ike ịza ajụjụ a ogologo oge ọ ga-ewe iji kpochapu cholestrol. Oge oge mgbake dabere na ịdị ukwuu nke usoro metabolic n’arụ mmadụ, oke ya, yana ọnọdụ ahụike niile.

Ngwa ngwa etinye nri achụrụ n’arụ n’ime nri, ngwa ngwa usoro nhicha arịa ya na ịgwọ ahụ ya amalite.

Na mgbakwunye na eziokwu ahụ bụ na otis enweghị kọlestrọl, ọ gụnyere ọtụtụ ihe bara uru maka ahụike:

• ọbara nke polyprofinols nke na-eme ka ọ dị nkọ,
• vitamin nke na-emebi mkpokọta cholesterol ma hụ na enwere ha,
• protein nri
• tryptophan na lysine - amino acid nke na - egbochi lipoproteins nke kwụsịrị na mgbidi arịa ọbara na - egbochi nguzobe ọhụụ,
• carotene, acid nicotinic,
• fluorine, magnesium, ígwè na potassium.

Iri nri nke oat n’otu n’iru na - ewusi usoro ụjọ ji alụso ọrịa ọgụ, na --ebelata ogo nnabata nke Lipoproteins dị ala, na - eme ka nhazi nke cholesterol na imeju na - ebido usoro metabolic.

Ndị nwere nsogbu akụrụ ga-amachi oke oriri ha riri.

Salmọn na agwa dị ụtọ (Omega-3)

Uru nke azụ mmanụ na -eme ka arịa ọbara na-egbu ọcha na cholesterol bụ n'ihi ọnụnọ nke polyunsaturated fatty acids. Salmọn aamedụrị ma ọ bụ bred, tuna, trout ma ọ bụ mackerel ga-eweta ọ bụghị naanị nri abalị dị ụtọ, kamakwa ọ ga-enyere aka ihicha arịa ndị ahụ na ọkwa cellular.

Na ọnụnọ nke mineral, amino asịd, vitamin na Chọpụta isi ke iyak ga-mma nke metabolic Filiks, normalize arụ ọrụ nke ụjọ usoro ma weghachi ọbara eruba.

Ọnụego kwa ụbọchị nke omega-3 polyunsaturated faty acids dị na 100 g nke azụ ọ bụla nke ezinụlọ salmon.

N'agbanyeghị ọdịnaya dị kalori dị elu, a na-amata mkpụrụ dị ka ngwaahịa dị oke mkpa n'ọgụ maka arịa dị ọcha. Ndị ọkachamara n'ihe banyere nri na-achọpụta uru ahụike dị elu nke ihe ndị dị na mkpụrụ - protein, polyunsaturated fatty acids, antioxidants, vitamin na fiber.

US FDA edepụtala mkpụrụ dị ka ahụekere, pistachios, painiapine, na osisi osisi na nri nri.

Iri obere almọnd kwa ụbọchị nwere ike belata cholesterol site na 10%.

N'agbanyeghị ụdị dịgasị iche iche, tii nwere ọtụtụ ihe onwunwe bara uru, ọ bụghịkwa naanị na ọ nweghị cholesterol, kamakwa ọ na-enyere aka belata ọkwa ya na arịa.

Otu n'ime uru bara uru nke akwụkwọ ndụ akwụkwọ ndụ na tii:

• mmetụta dị mma na sistemụ ụjọ,
• ihe mgbochi ọgụ,
• Mgbasa mgbidi nke arịa ọbara,
• antioxidant deactivation,
• kewara na iwepu cholesterol buru ibu,
• mbelata na mmepụta nke enzymes na-akpalite ọdịdị nke nkwụnye ego cholesterol.

Tii nwere tannin, kafiin, catechin na tannins.

Agwa na Soy

A na-amata ụdị dị iche iche nke ezinụlọ legume site na enweghị cholesterol zuru oke na ikike ịsachasị arịa ọbara. Ọzọkwa, soy na-enyere aka iwelie lapoproteins molecule dị elu.

Na mgbakwunye na ọtụtụ protein na-adịghị agafe agafe, mkpo nwere ọtụtụ ihe ọgwụ sclerotic - fiber na fiber na-eri nri, folic acid, vitamin B, potassium na manganese.

Iji mee ka ọbara dị ọcha na cholesterol dị ala, ọ bụ ihe ziri ezi ịmebata ụdị mkpo ya niile n'ime nri - agwa ọka na asparagus, lentil na peas, soybeans na agwa.

Beans beansụ bekee kwa ụbọchị maka otu ọnwa nwere ike belata cholesterol site na 10%.

Otu n'ime ihe ndị kachasị ewu ewu ma dị irè na-ehicha vaskụl bụ galiki. A na-egosipụta Njirimara ọgwụgwọ galiki na norm nke cholesterol na antioxidant, nje ahụhụ, mgbochi mkpali na mmetụta hypoglycemic ma bụrụ n'ihi ihe mejupụtara ya: mgbanwe, vitamin, mmanụ dị mkpa, sọlfọ.

Na mgbakwunye, galiki na-agbaze ọbara, na-enyere aka ịgbari plasta cholesterol na igbari mkpụkọ ọbara.

Akwụkwọ akwụkwọ nri fleshy bara ụba na eriri, beta - carotene, mineral na vitamin, gụnyere vitamin K, yana bioflavonoids na antioxidants. Ọkara otu iko akwụkwọ nri kwa ụbọchị bụ ihe dị mma, nke zuru ezu ọ bụghị naanị ikpochapụ arịa cholesterol, kamakwa iji zere osteoporosis ndị metụtara afọ.

Mkpụrụ osisi ube oyibo anaghị enwe cholesterol ma ewere ya na ọ bụ isi mmalite nke abụba mara mma - abụba polyunsaturated, beta-sitosterol, pectin, fiber, potassium na ọla kọpa, vitamin, na folic acid.

Beta-sitosterol bụ sterol osisi nke na-arụ ọrụ nke ọma, na-egbochi nnabata nke cholesterol ọbụlagodi na mgbaze nri na eriri afọ.

Spicesgbakwunye ngwa nri na-atọ ụtọ na nri na-enye nsonaazụ na-agwọ ọrịa:

• ichapu obara
• oke abụba na-agba ọkụ,
• nhicha nke akwara nke atherosclerotic plaques,
• normalization nke metabolic Filiks.

Mgbatị mkpụrụ osisi nwere vitamin, amino acid bara uru, mmanụ dị mkpa na ogige ndị na-emetụta ihe nkwụnye ego n'ime arịa - gingerol na shogaol.

Nweta ntụ ntụ sitere na mkpụrụ osisi a mịrị amị nke ahịhịa na-enye gị ohere:

• weghachi mkpụrụ ndụ imeju
• normalize ihe mejupụtara nke bile,
• wepụ ihe nsí na ihe na-emerụ ahụ n'ahụ,
• na-akpali usoro ịmịkọ ọbara,
• na - ebido ọgụ
• normalize lipid na protein metabolism.

Ke adianade do, osisi a na-ewere dị ka antioxidant dị ike. Of ofụ tii ma ọ bụ nnyịnya nke otu ọnwa na-eme ka ịka nká nke mkpụrụ ndụ na -eme ka ọbara dị ọcha.

Nri nwere nri bara uba: tonip, radishes, karọt, kabeeji - akuru

Imirikiti akwụkwọ nri a kụrụ na Russia nwere nnukwu eriri, nke na-enye nsacha site na nsí yana cholesterol, ọ bụghị naanị arịa ọbara, kamakwa eriri afọ.

Zucchini na karọt, toliteji, eggplant na ụdị kabeeji dị mma maka ọgwụgwọ, ọ bụrụhaala na ha riri ma ọ bụ sie ya.

A na-ekpebi ọkwa na nkọwapụta nke ọgwụgwọ ọrịa akwụkwọ nri na mkpụrụ osisi site na agba ha:

• acha ọbara ọbara Kranberị, mkpụrụ pọmigranet, raspberries, brọdị dị elu na phytosterols,
• acha anụnụ anụnụ na odo odo. Mkpụrụ vaịn gbara ọchịchịrị, eggplant na beets nwere polyphenols na resveratrol. Mkpụrụ osisi na-acha ọbara ọbara nwere antioxidants. Plums nwere vitamin na Organic acid. Na eyịm na-acha odo odo - sọlfọ na-agbanwe agbanwe.

Ngwakọta nke ụdị mkpụrụ osisi tomato dị iche iche gụnyere eriri mkpụrụ, pectin na phytoalexin - ihe ndị na - eme ka metabolism dị elu ma na - egbochi itinye cholesterol na mgbidi arịa ọbara.

Grains na Oat Flakes

Uru pụrụ iche nke ọka na oat flakes bụ ọnụnọ nke ihe na-egbu mmiri na ihe mejupụtara ha, na-asachapụ arịa ndị dị na paheheclecletic, dị ka ahịhịa. Ihe ndị na-enye obere nsogbu dị na ọka, buckwheat, osikapa na millet bụ ndị kacha rụọ ọrụ na nhicha.

Enweghi cholesterol abụghị naanị ọka.

Ngwakọta nke ọka ahụ nwere ihe na achọrọ ihe nwere ike ibibi nsị na toherosclerotic.

• mmanu mmanu
• mmanụ dị mkpa
• pantothenic, folic na ascorbic acid,
• magnesium, site na ọla kọpa,
• biotin
• usoro linoleic acid,
• vitamin
• tocopherol
• pentosan.

Yana ọka maka nri, ndị ọkachamara na-enye ndụmọdụ banyere nri na-enye ndụmọdụ site na iji ọgwụ agwọ ọka na mmanụ.

Red osikapa gbara ụka

Iji nweta osikapa na-acha ọbara ọbara, a na-eji ụzọ nhazi pụrụ iche, gụnyere usoro ịgba ụka, n'oge nke ọka a na-enweta Njirimara ọgwụgwọ. Ihe monacolin K, ihe ngwongwo nke na-enye usoro ịgba osikapa zoro ezo, nwere mmetụta anti-atherosclerotic dị ike.

Na mgbakwunye, osikapa na-acha ọbara ọbara na-enye uto antitumor.

Iwebata nnukwu oriri n'ime nri bụ ihe ndabere siri ike maka ịsachasị arịa ọbara cholesterol, yana ahụ nsị:

• pasili - na - ewusi arịa ọbara, na - eme ka metabolism dị ike,
• dil - ogwu na akpu vasodilating,
• basil - na - akpali ọrụ nke sistem, na - egbochi mgbasa nke ọrịa carcinogens,
• cilantro - na - ewepu cholesterol, toxins na toxins,
• Achịcha akwụkwọ ndụ akwụkwọ ndụ bụ mineral na vitamin, eriri nri na mmanụ ndị dị mkpa, na-emetụta nkwụnye na-emerụ ahụ na arịa.

Policosanol

A na-akwadebe mgbakwunye nri polycosanol site na ịgwakọta ọtụtụ ụdị ihe ọ alcoụ alcoụ na-egbu egbu na-esite na waks oriri. A na-egosipụta mmetụta nke polycosanol na mwepu nke cholesterol njikọta na mkpali nke mmebi ya.

Na mgbakwunye, policosanol na - eme ka lipoproteins dị elu ma na - egbochi mgbochi nke ọbara.

Ọmụmụ ihe emere n’oge na-adịbeghị anya gosiri na ọ bụ abụba mmadụ na-ekpebi cholestrol.

• jupụta - mmụba
• polyunsaturated - belata
• cholesterol a na - eri nri - na - abawanye ruo ntakịrị.

Cholesterol a na - eri nri na - ezo aka na mmiri achọtara nri. Dabere na nsonaazụ nke ọmụmụ, ọ tụgharịrị na isi ihe kachasị emetụta nke ogige ndị na-emerụ ahụ bụ abụba, karịsịa abụba trans.

Mbelata iri abụba zuru oke bụ naanị ụzọ iji sachapụ arịa ọbara gị na belata cholesterol. Zọ kachasị mma iji mee nke a bụ ịmachi oriri nke abụba anụmanụ, mụbaa ego nke abụba akwụkwọ nri.

Ebe dị mma isi nweta abụba anụ ahụ n'ahụ bụ mmanụ olive. Ngwa ahia nke osisi oliputa nwere phytosterols nke n’eme ka cholesterol n’ezie, ma nwekwa ike iwetulata ya n’ime obara n’ime 18%, ma oburu na udiri udiri abuba ndi ozo.

Ezi cholesterol a na-eri kwa ụbọchị bụ 300 mg.

Ndị kasị dị ize ndụ na nke a bụ:

• vodka
• ihe na-atọ ụtọ, ihe eji esiji,
• smoked ngwaahịa
• caviar
• anụ mara abụba na ngwaahịa ara ehi,
• anụ ọkụkọ
• margarine, agwa mara abụba, nri ngwa ngwa,
• ụdị ọrụ ọ bụla - imeju, ụbụrụ,
• nri ọ bụla eghe.

A na-atụ aro iji akwa, kọfị, achịcha ọcha na Mayonezi ka amachi.

Physicalba ụba nke mmega ahụ na ịhazi oke ibu

Ihe ndabere kachasị mma maka ọgwụgwọ ọ bụghị naanị arịa ọbara, kamakwa ahụ dum na-ahụta ka ịkwụsị ị smokingụ sịga na mmega ahụ oge niile.

Mmega ahụ, mmega ahụ na ụdị mmega ahụ ndị ọzọ na - enye aka na - eme ka ọtụtụ usoro mmega ahụ rụọ ọrụ. Ọbara ọbara na-abawanye, metabolism na-akawanye mma, ibu na-ebelata, na mmepụta nke enzymes na-akwalite mbịpụta cholesterol.

Ije ije, igba oso, igwu mmiri, tenis na volleyball bu ezigbo enyi nke onye ahu aru. Mana iji mepụta nsonaazụ na-aga nke ọma, ọ dị mkpa ka a jikọta usoro a na-ejikọta nri, mmega ahụ, ibu ibu, ịjụ nicotine na enweghị ụjọ ụjọ.

Mgbanwe ezi uche dị na ya nke nrụgide anụ ahụ na nke uche na izu ike bụ ezigbo ihe ndabere maka ịbelata cholesterol ma melite ahụike.

Nri dị mkpa maka kọlestrọl dị elu?

- Site na cholesterol dị elu, nri dị ezigbo mkpa, ọ dịkwa mkpa igbochi ọ bụghị naanị oriri nke abụba anụmanụ (karịchaa ndị na-eme ka ume ọkụ), kamakwa shuga. Mmụba na glucose ọbara nwekwara ike imetụta cholesterol.Na mgbakwunye, shuga dị elu na-emebi arịa ọbara, a na-edebekwa okwute cholesterol na arịa ndị mebiri emebi. Mathapụ insulin buru ibu na-emekwa ka mmepe nke atorosclerosis, ka Solomatina kwuru.

Ọtụtụ mgbe ị nwere ike ịnụ ndụmọdụ iji dochie shuga na mmanụ a honeyụ, mana n'agbanyeghị ihe ndị bara uru dị na ya, mmanụ a isụ bụ fructose, nke nwere ike ịdị mfe naghachi iji karịa shuga. Ndị hụrụ Fructose na-agbakarị ọsọ ọsọ karịa ndị na-a amountsụ shuga dị nta. Ma oburu n’enyeghi ya shuga n’anu, uburu n’uche ga acho ya! N'ihi ya, mmadụ ga-eri karịa.

Ndị na-atọ ụtọ ụtọ adịghịkwa mfe. Mgbe anyị nụrụ ụtọ ụtọ, ahụ ahụ amalitelarị ịkwadebe maka shuga na insulin insulin. Ruo ugbu a, naanị ndị nọ n'ọnọdụ dị mma ama ama ama bụ sucralose na stevia, mana ndị ọzọ nwere ike imerụ ya ahụ. Ọrịa shuga na ọbụna oncology nwere ike ịbụ nsonaazụ nke oke agụụ maka ndị nnọchi shuga na-adịghị mma.

Solomatina chetakwara ndị na-agụ akwụkwọ Lisa.ru na ọ kacha mma ị toụ swiiti na njedebe nke nri ka ọkwa shuga wee jiri nwayọ laa. N'ihi ya, ahụ agaghị enweta mmiri ọrịa shuga na-egbu egbu ma nwee ike ịhapụ ihe ndị na-adịghị mma.

Kedu ihe oriri belata cholesterol na otu esi esi nri ya?

Imirikiti nri ndị dị na ndepụta cholesterol bụ mkpụrụ osisi na akwụkwọ nri oge ya, nri nke nwere abụba na-enweghị afọ ojuju, na nkenke, nri ọdịnala nke nri dị mma. Mana iji chekwaa uru ha, ọ dị mkpa ka ị mụta otu esi ejikwa ha nke ọma.

Iji wedata cholesterol, ịkwesịrị ọ bụghị naanị ịgbaso usoro nri, kamakwa ịtọlite ​​ụfọdụ iwu nri. Irube isi na iwu ndị a fọrọnụ nkwa na ị ga-echefu maka kọlestrọl dị elu, oke ibu na ahụike adịghị mma.

• Ihe oriri kwesịrị ịdị iche iche. Tinye nri n’oge n’oge n’ime nri gị, nwaa akwụkwọ nri na mkpụrụ osisi ị na-ewebu, mepụta menu otu izu ebe agaghị enwe otu nri ugboro ugboro. Yabụ na ị ga - ekpochapụ cholesterol dị elu, kamakwa inye ahụ gị ihe niile dị mkpa na vitamin na mineral.
• Esi nri nro. Họrọ ite na-enweghị mmanụ, ịme achịcha ma ọ bụ esi nri. Yabụ na ngwaahịa enwere ihe bara uru karị ma kalori “adịghị”.
• Mee oghere ahụ. Ma egbula inine na mkpụrụ osisi na mmanụ, nnu na shuga - zoo ha. Yabụ ị nwere ike inye akwụkwọ nri na mkpụrụ osisi ọhụrụ na menu gị ọbụlagodi na oge oyi.
• Choputa uwa nke uto - nke a ga - enye aka mee ka nri ghara iju gi ike. Ọ ga-eju gị anya ka mkpịsị ahịhịa na-esi ísì ụtọ nwere ike isi gbanwee ara anụ ọkụkọ na-emebu, paprika na-ese anwụrụ ga-enye tomato na agwa ahụ ụtọ pụrụ iche.

Carrots

N'ime nri ndị na-eme ka ọ dị ala cholesterol, karọt bụ onye na-ejide ihe. Egosiputara na oburu na iri karine abuo kwa ubochi rue otu onwa, ihe cholesterol “ihe ojoo” ga-agbadata site na 15%. N'ihi ya, adala salads site na karọt afere ma ghaa ya na foil maka nri nke akuku. Na mgbakwunye, karọt dị mma maka ahụike ezé, nkwụchi anụ na acuity visual.

Tomato

Ofdị tomato dị iche iche bụ ihe kacha mma cholesterol na-ebelata ma na-eme ka mmiri dị ọcha. Ndị ọkà mmụta sayensị na-ekwu na ọ bụrụ na ị na-a twoụ iko abụọ nke ihe ọ tomatoụ tomatoụ tomato kwa ụbọchị, mgbe ahụ ị gaghị enwe nchegbu banyere ọdịdị nke paịlị. Tomato bụkwa ọgaranya na potassium - ihe bụ isi maka ahụike nke obi na arịa ọbara.

Garlic

Garlic bụ onye iro kachasị ọhụrụ nke iku ume ọhụrụ, mana o nwere ihe akpọrọ allicin, nke bụ otu n'ime ihe ndị kacha arụ ọrụ na ahụ ọcha. Ọzọkwa galik na-enyere aka iwulite akwara maka ndị na-eme egwuregwu, na-eme ka ọ̀tụ̀tụ̀ ọbara ji erugharị n’ahụ, ụbụrụ na arụ ọrụ.Garlic na Tomas ga-aga nke ọma, yabụ, salad nwere ihe abụọ a bụ ezigbo ịchọta ndị chọrọ ihicha arịa ha.

Mkpụrụ

Mkpụrụ osisi ọbụla nwere abụba na-enweghị afọ ojuju, yabụ ha na-emetụta oke uru ọnọdụ arịa ọbara, obi na ụbụrụ. Mkpụrụ ole na ole kwa ụbọchị ga-eme ọ bụghị naanị belata cholesterol site na 7%, kama ọ ga-enyekwa aka igbochi ọrịa derelia. Site n'ụzọ, ị nwere ike iji mkpụrụ osisi dochie salad ahụ: gbue ha, ma fesaa akwụkwọ nri dị n’elu.

Peas

Mara pea dị ọnụ ala ma mara amara nwere ike belata cholesterol site na 20%? Iji mee nke a, n'ime otu ọnwa ịchọrọ iri ọkara iko nke peas sie ụbọchị niile. Ahụ ga-ekele gị maka na mkpụrụ osisi nwere vitamin B dị mkpa, bara uru ọ bụghị naanị maka ahụike kamakwa maka ịma mma.

Azụ nwere abụba

Umu azu nwere mmanu nwere mmanu Omega-3, nke n’enye agha nke oma idobe oghere nke cholesterol n’elu mgbidi obara. Ma abụba abụba na-adịghị eju afọ, nke gụnyere omega-3, bụ isi ihe maka ịma mma nke ntutu, anụ ahụ na mbọ. Site n'ụzọ, azụ iyak dị mfe nnu na aka gị - lee nri vidiyo ahụ.

Mkpụrụ osisi Citrus

Oranges, tangerines, mkpụrụ vaịn na lemon bụ ndị enyemaka gị kwesịrị ntụkwasị obi na-alụ ọgụ megide cholesterol. Mkpụrụ osisi ndị a bara ụba na pectin - ihe na - enyere aka wepu cholesterol n'ahụ. Na vitamin C, nke juputara na nkpuru osisi citrus, ga - enyere aka mee ka ndi mmadu ghara idi ngbochu ha ma zere oyi.

Otis

A na-akpọ oatmeal a na-akpọ "ogologo" bụ ihe ndabere maka ọtụtụ efere, yana onye mgba na-eguzosi ike n'ihe nwere cholesterol. You nwere ike iri ya n'ụdị ọka ọ forụ forụ maka nri ụtụtụ, yana ịme kuki na ihe ndị ọzọ achịcha - maka nke a, ị ga-egwe ọka na kọfị kọfị ma ọ bụ zụta oatmeal pụrụ iche.

Green tii

Green tii bụkwa onye inyeaka, nke na-ebelata cholesterol ọbara. N'ime ngwaahịa sitere na osisi, ọ bụ otu n'ime ihe ndị kachasị ọnụ na-eri. Otu iko iko abụọ n’ụbọchị ga - enyere aka ị cheụrị ọ ,ụ, belata ọzịza ma tufuo okwute cholesterol.

Ose dị ụtọ

Obere ụtọ bụ ezigbo ụlọ nchekwa vitamin. Ejiri ọbụna ihe ọ juiceụpperụ ose dị ka usọbọ megide skurvy! Ọ na-ewusi mgbidi nke arịa ọbara ma wepu paịlị, na-egbochi mmụba nke ọbara mgbali.

Igba

“Little Blue” bụ ezigbo magnesium, ihe na-aba uru nke ukwuu maka obi na akwara ọbara. Ha na-ahụkwa metabolism nke mmiri nnu, nke mere na site na ị vegetableụ ihe oriri a n'ime nri gị, ị gaghị na-ahụ ọkwa cholesterol gị, kamakwa ichefu maka edema.

Flaxseed

Enwere ike ịzụta flaxseed n'ụlọ ahịa ọgwụ maka penny, mana ngwaahịa a nwere mmetụta ọgwụgwọ na-enweghị atụ n'ahụ ahụ. Gaghi eme ka cholesterol dị ala belata, kama ị ga-ebido ngwa ngwa eriri afọ, mezie ọbara mgbali elu ma mee ka obi dajụọ. Naanị tinye mkpụrụ na ebe a na-eme anụ ụlọ, fesaa ya na salads na oatmeal.

Agwa

Nnukwu protein, vitamin na ogologo afọ nke satiety - nke a abụghị omume ọma nke agwa. O nwekwara ike inye aka belata cholesterol. Ná nkezi, izu atọ kwa ụbọchị iji agwa agwa belata cholesterol site na 10%.

Kiwi

Rie nkpuru osisi kiwi ole na ole kwa izu, na igaghi eme ka cholesterol gi di ala, kama ị g’enyere ahiri ahu gi aka. Kiwi bụkwa ọgaranya na vitamin E, nke bụ nnukwu vitamin nke ịma mma ma na-enyere aka ịlụ ọgụ oyi.

Soybean

Soy nwere protein dị ukwuu, ma na-enyekwa aka ịhazi cholesterol. Na mgbakwunye, soy ga-enyere aka inye ọtụtụ nri: site na ya ị ga - esi nri ma isi nri na ihe ụtọ. Soya enweghị uto na-egbuke egbuke, yabụ, ọ na-enweta uto nke ngwaahịa ndị ahụ nke esiri ya. Yabụ, site na ịgwakọta soy tofu na banana, ị ga - enweta ụtọ dị ụtọ maka achịcha ahụ, wee na - azọ anụ soy anụ na mado Tomato - nnukwu nri dị ụtọ.

Kranberị

Onye ọ bụla maara na soy ji nwee vitamin, mana ọ bụ naanị mmadụ ole na ole maara na beri a na-asachapụ ọbara ọbara, na-edozi kọlọtọ ọbara ma na-ewusi obi ike. Nnukwu vitamin C na-eme ka mkpịsị ahụ bụrụ ihe dị oke mkpa na ọgụ a na-alụ megide oyi.

Mkpị

Osisi ndị India nwere proteinrol - ihe pụrụ iche na-enyere aka wepu kọlestrọl “ọjọọ” ahụ n’ahụ. Na ginger na-eme ka metabolism dịkwuo elu, ma na - enyere aka ịchọta ọnya dị larịị.

Chetakwa itinye nri bara ụba na fiber. Ndị a bụ akwụkwọ nri na mkpụrụ osisi dị iche iche, bran, agwa, ọka, bran. Fiber na-enyere aka wepu cholesterol dị ukwuu n'ahụ. Na mgbakwunye, na-eso ụdị nri a, ị ga-echefu banyere nsogbu nke eriri afọ.

Na-a litersụ mmiri dị ọcha mmiri abụọ kwa ụbọchị. Mmiri na - etinye aka na usoro niile nke metabolic nke anụ ahụ, na enweghị ya nwere ike ibute nsogbu. You chefuru ị waterụ mmiri? Debe nghazi ma ọ bụ ibudata ngwa pụrụ iche - ọ ga - agwa gị oge ịchọrọ ị aụ iko.

Kedụ ihe oriri kwesịrị iwepu na nri maka cholesterol dị elu?

Ugbu a ịmara nri ndị dị ala cholesterol na ihe ịchọrọ ịgbakwunye nri gị. Kedu ngwaahịa ndị ọ dị mkpa ka ewepụ? Cheta ihe ewepu na nri:

• Nri ngwa ngwa. Burgers na pizza jupụtara na abụba trans na calorie ndị ọzọ - nke a abaghị uru ọ bụla maka onye ọ bụla.
• Anụmanụ na anụ ọkụkọ. Họrọ Mpekere nri - yabụ na ị gaghị emerụ anụ ahụ ahụ.
• Ihe oriri dị ụtọ. Mịnye - machibidoro. Ma, ngaji mmanu mmanu n’ime salad ga-abara uru.
• Broths siri ike na ofe na-esite na ha. A, na broths ndị dị otú a nwere nnukwu abụba, ọ gaghị abara ndị nwere nsogbu cholesterol uru.
• Ime achịcha, chocolate na ihe ndozi ndi ozo. Dị ka ọ na-adị, nri ndị dị otú ahụ nwere ọtụtụ abụba trans, ha bụkwa ezigbo nsị maka arịa ọbara.
• Ngwaahịa mmiri ara ehi, abụba. A ga-ahapụ ngwaahịa mmiri ara ehi nwere ọdịnaya abụba karịa 5%.
• Tii siri ike na kọfị. Mmetụta ngwaahịa ndị a na-emetụtaghị ọnọdụ nke arịa.
• Ihe ọ carbonụ carbonụ carbonated dị ụtọ. Sodaụ soda adịghị eweta ahụ gị nri ọ bụla ma na-eduga n'ịba ụba.

Dịka ị pụrụ ịhụ, ọ dị mkpa ị wepụta ngwaahịa ndị ahụ anaghị atụ aro ka ọ bụrụ onye ọ bụla. Yabụ na ị nwere ike ịme menu ngwa ngwa ka nri gị bụrụ nke na-atọ ụtọ ma na-agbanwe agbanwe.

Usoro ọgwụgwọ maka ndị nwere ike iwelata cholesterol

Ọtụtụ mmadụ na-ahọrọ ọgwụ ọdịnala dịka ihe ọzọ dị mma maka ọgwụ. Agbanyeghị, nke a nwere ike bụrụ ihe dị oke egwu, n'ihi na akụrụngwa na - arụ ọrụ n'ime mbadamba nkume ndị ahụ, ka ọ dị,

Ọgwụ na-agafe usoro nyocha - ha nwere ike rue afọ 10. Chemist na ndi dibia na-achoputa uto ogwu ahu n’ariri aru di iche iche, na eme otutu nnwale nke gosiputara na mmekorita ya na ogwu ndi ozo. Ọ dịghị onye na-amụ usoro nri ndị mmadụ n'ụzọ dị otú a, ị na-etinyekwa onwe gị n'ihe na-enweghị ike ịghọta ebe mgbaàmà dị egwu sitere.

Gbalia igwa dọkịta gi maka ihe ogwu nile na ihe ndi ozo eji eme ihe. Mgbe ụfọdụ, ozi a nwere ike ịgwa dọkịta ihe na-eme gị.

Mmega ahụ

Egwuregwu bu isi nke odi nma na ịdị ogologo ndụ, mana na mgbakwunye, ọ na - enyere aka ọsọ ịhazi oke cholesterol n'ime ahụ. Ma olee ụdị egwuregwu ị ga-ahọrọ? Ndị ọkachamara na-ekwekọrịtaghị n'echiche ha - ịrụzi arụ na nnukwu ibu ndị ọzọ adabaghị adaba.

• Ma ịga njem dị mma. N’eziokwu, ịkwesịrị ịga ije kwa ụbọchị, ma ọ dịkarịa ala minit 45. Maka ndị nwere ike ịgagharị agagharị, Nordic ije bụ egwuregwu eji ejiji nke na-etinye akwara n'arụ ahụ niile.
• Ọ bụrụ na ị bụ onye na-egwu mmiri, ma banye ebe a na-egwu mmiri ma gaa ebe ahụ ọtụtụ oge.Igwu mmiri dị mma maka iwetulata cholesterol, na mgbakwunye, na-enwe mmetụta dị mma na ọnọdụ nke spain.
• Cygba ígwè bụ ihe egwuregwu kachasị mma maka mmadụ niile, ọ bụkwa ezigbo nhọrọ maka ụgbọ njem ọha. Ga - akawanye mma, ị ga - enwe ọfụma ma chekwaa ọtụtụ na njem - otu gbakwunye!
• Ọ bụrụ n’inwe ohere igwu bọọlụ, basketball ma ọ bụ volleyball - agọnahụ onwe gị ihe ụtọ a. Egwuregwu ndị a na-enye aka zụọ obi gị na obere kọlestrọl.

Kedu ihe dị n’ime nri belata cholesterol

Ilu buru amụma, sị: I nweta ihe omuma banyere nri nke wulite cholesterol na nke ndi di ala ga enyere aka ime ka nri gi di na oke ike. Ihe ị ga-eri iji belata egbugbere ọbara?

Iji malite, anyị ga-aghọta kemịkalụ nke ngwaahịanke nwere ezigbo mmetụta na akwara ọbara. Ma ọ bụ naanị mgbe nke a gasịrị ka anyị gafere na ndepụta ahụ akọwapụtara.

Polyphenols

Ngwakọta kemịkalụ ndị a dị na ngwaahịa sitere na ihe ọkụkụ ma na-akpali mmepụta nke cholesterol “dị mma” - ịdị elu nke ịdị elu nke lipoproteins.

Nri ndị dị ka mkpụrụ pọmigranet, kranberị, mkpụrụ vaịn na-acha ọbara ọbara, mmanya na ọka. Ngwaahịa ndị a nwere polyphenols belata cholesterol ọbara. N’ezie, ekwesịrị ị consumedụcha ha nke ukwuu, ọkachasị mmanya, ebe ọ bụ na ọ ka bụ ihe ọ alcoụholicụ na-aba n’anya, n’agbanyeghi uru ya bara

Vitamin PP, K2, P, otu B, potassium, magnesium

A na-ahụta vitamin B n’etiti ọcha na achịcha ojii na mgbakwunye nke bran, peas, oat na buckwheat. Otu vitamin a na - egbochi oke abụba n'ime imeju, na - enyere aka ịhapụ ike nri, ma na - achịkwa oke nri.

A na-ahụta Vitamin PP, ma ọ bụ nicotinic acid, n’ime painiapulu, beets, achịcha rye, imeju na anụ anụmanụ. Vitamin PP na - eme ka microcirculation dịkwuo mma, na - egbochi thrombosis, na - eme ka lipoproteins dị ala ma na - abawanye ụba nke lipids dị elu.

Vitamin P na - eme ka ike ọbara sie ike, na - egbochi irighiri ihe na mgbochi site na mkpụkọ ọbara. O nwekwara ogwugwu anti-atherogenic. Vitamin a bara ụba na mkpụrụ osisi citrus, na aronia na ntụ ọhịa uhie, na tii akwụkwọ ndụ akwụkwọ ndụ, letus na tomato.

Vitamin K2 Ọ na-emepụta site na nje ndị bara uru na eriri afọ. Nakwa na ngwaahịa nri dị ka letus, akwụkwọ nri, brọkọlị, kabeeji. A na-achọta vitamin a na kiwi na banana, anụ na mmiri ara ehi. Vitamin K2 na-etinye aka na usoro nke metabolism metabolism na ahụ. Ọ na - egbochi akwara vaskụla ike, calcification nke oghere akwara na valvụ obi.

Potassium na magnesium nwere mkpụrụ osisi na akwụkwọ nri na -ebelata cholesterol ọbara. Ndị a gụnyere poteto, tomato, ugu, oroma na mkpụrụ vaịn, banana. A mineral na-eme ka metabolism na mkpochapụ cholesterol site na ahụ ya site na enyemaka nke bile acids.

Dị ka akụkụ nke nri edozi, ngwaahịa niile dị n'elu na-ebelata cholesterol n'ime ọbara na-ekesa.

Ibelata cholesterol 25 nke ala na akwara vaskụla ike

Enwere ike ijikọ ngwaahịa kachasị dị mma cholesterol n'ime otu ndepụta. Ha nile nwere ihe puru iche - ha na - ewepu cholesterol “nke na - emebi” ọbara, n'otu oge ahụ nwere ezigbo ọmarịcha ihe.

Enwere ike iji mkpụrụ osisi mmanụ a mee salads. Site na mikpokoro ya na achicha ọka, a na-enweta sandwich dị mma maka nri ụtụtụ.

Otu ọkara nke ube oyibo kwa ụbọchị nwere ike belata egbugbere ọnụ ọbara. N'ihi na ube oyibo nwere abụba monounsaturated, nke a gụnyere iji belata cholesterol.

Azụ nwere abụba

Azụ nwere abụba, ọkachasị salmon, nwere abụba abụba na-enweghị afọ ojuju nke nwere mmetụta bara uru na metabolism lipid.Ọ bara uru karị iji ghaa salmon na oven, nke nwere mmanụ olive. Salmon caviar bụ ihe dị mkpa maka protein, na abụba dị n'ime ya nwere cholesterol buru ibu "dị mma". Ọzọkwa, ọ nwekwara mmetụta antihypertensive.

Ihe dị ka gram 100 nke mkpụrụ osisi tomato kwa ụbọchị na-emetụta ọrụ obi ma na-egbochi ọganihu nke ọrịa atherosclerotic. Ebe ọ bụ na n'oge ochie, njiri nke China na-eji persimmon dị ka ụzọ isi kwadoo ọnọdụ lipid. Mkpụrụ dị ụtọ nwere vitamin C, tannins, na protein. Enwere ike imebi Persimmons ma dika ahihia.

Mkpụrụ ọrụ ebube a n'ọtụtụ nwere polyphenols na pectin, nke na -ebelata ogo lipoproteins dị ala ma melite metabolism metabolism. Ha nwekwara mmetụta mgbochi mkpali na ọdịnaya nwere ihe dị elu, nke dị mkpa maka ọrụ eriri afọ.

Otu n'ime nri kachasị bara uru bụ bred apụl na oven na cheese na mmanụ a coụ. Nri oriri a zuru oke maka nri abalị. Ọzọkwa, enwere ike itinye apụl grated na salads. Ngwaọrụ a nwere nnukwu iron.

Mkpụrụ osisi grepu nwere akụ na-agbaze abụba, mmetụta nje na-akpata. Ọzọkwa, ngwaahịa a sitere n'okike na-eme ka metabolism dịkwuo ala ma na-ebelata ọdịnaya nke abụba n'ime ọbara, na-emetụta imeju n'ụzọ dị mma. Ihe nchebe na eke ahụ na --eme ka akwara ọbara dị ọcha ma na - enyere aka wepu nsị anụ ahụ n'ahụ.

Almọnd, walnuts na mkpụrụ akụ

Mkpụrụ nwere ihe oriri nwere abụba, vitamin A, E, PP, mineral, magnesium na ayodiin. N’ezie, eriri nri na - etinye aka na mkpocha eriri afọ na anụ ahụ kpamkpam n’abụ abụba. Ndepụta nke mkpụrụ nwere ahụike gụnyere walnuts na painia, almọnd. Ọ dị mkpa iji nlezianya rie mkpụrụ akụ, ebe ọ bụ na ha na-abụkarị ihe na-akpata nfụkasị ahụ.

Ndị ọkachamara n'ihe banyere nri na-atụ aro iri ọtụtụ mkpụrụ kwa ụbọchị otu aka gị. Ebe ọ bụ na ngwaahịa a dị kalori.

Isi ya na ọka ya dum

Ngwaahịa, dịka achịcha bran, na-ewepụ kọlesterol n'ahụ. Nke a bụ n'ihi na ahịhịa nke ọka nwere oke nri na-egbu egbu, ụba abụba, tocopherol, niacin, thiamine, vitamin K. Nchikota kemịkalụ ndị a nwere mmetụta bara uru na iweda cholesterol dị n'ọbara ma na-eme ka ahụlata ngwa ngwa.

Etu ị ga - esi mee bran iji belata cholesterol, ụfọdụ ndụmọdụ ga - agwa. Maximumbọchị kachasị kwa ụbọchị nke ika n'ụdị akọrọ bụ gram 30. A ga-eji mmiri kpọnwụọ ahịhịa iji mee ka ọzịza ozugbo enwere ike. Ọ kachasị mma iji mmiri esi esi mmiri were gbakwunye ahịhịa ma gbakwunye ya na nri a na-eme kwa ụbọchị. Brandị kachasị bara uru bụ oat. Ha na-eme ngwa ngwa bele acid, yana n'otu oge cholesterol na-emerụ ahụ.

Ihe ndị mejupụtara galik na-eme ihe ngwa ngwa n'ụzọ dị irè megide cholesterol, ya bụ:

• Na-agbanwe agbanwe,
• Enzyme lysozyme,
• Chlorine, ayodiin, phosphorus,
• Vitamin B na C,
• Mkpa mmanụ na allin glycoside.

Ọkpụkpụ galiki na-agbada ọbara mgbali elu, na-eme ka ọnụego metabolic na-ewepu cholesterol. Ihe ikwesiri iri ya na mmanu galiki belata ekpenta. Iji maa atụ, lemon na galik na-eme ka ibe ha dị mma ma na-ejikọkwa nke ọma mgbe ị na-esi esi azụ.

Ose dị ụtọ

Nke kacha baa uru bụ ose na-acha ọbara ọbara. O nwere ihe di iche iche di n’ime akwukwo nke penchoinon na carotene, yana phytosterols n’onu otutu. Ha belata ọkwa "cholesterol" ọjọọ. Obe nwere mgbakwunye vitamin B6, B5, magnesium, potassium, calcium, nke na-emetụta oke metabolism.

Positivezọ ọzọ dị mma nke ose bụ obere kalori dị obere, ihe dịka 20 kcal. Enwere ike imebi ngwaahịa na-ekpo ọkụ ma na nke efere.

Agwa na agwa

Osisi ndị a nwere nnukwu protein, vitamin K, E, PP, abụba akwụkwọ nri na eriri. Agwa nwere ọtụtụ protein, yabụ ọ dabara adaba ka ọ bụrụ ihe ọzọ maka nri anụ nwere abụba iji mepụta ụkọ protein. Ihe oriri na nri na vitamin na - enye aka n’usoro nke mmachi, na - asacha ahụ oke abụba. Ihe dị ka gram 150 nke mkpụrụ ọka kwa ụbọchị kwesịrị iwere.

A na-etinye ihe ndị pụrụ iche dị iche iche na mkpụrụ osisi flax:

• Vitamin K, E, A, F,
• Linoleic acid,
• Oleic acid
• Linolenic acid
• Selenium, manganese, ọla.

Enwere ike fesaa flaxseeds na salads na sandwiches, yana iri naanị otu tablespoon na afọ efu.

Ngwongwo pụrụ iche nke flax na-ekpughere ya nke ọma mgbe ọ na-eri mmanụ mkpụrụ. N'ụlọ, enwere ike ịnweta mmanụ linse, mana ọ gaghị arụ ọrụ ngwa ngwa. N'ihi na mmadụ ole na ole nwere ọkachamara na aka, na mmịpụta akwụkwọ ntuziaka na-ewe oge dị ukwuu. Ọ ka mma ịhọrọ site na mmanụ ndị dị na ahịa.

Mmanụ flaxseed nwere àgwà anti-atherogenic, nchịkọta platelet n’elu ogwe umere ke lumen nke arịa belatara. A na-enweta ọgwụ ọgwụgwọ ahụ site na ị theụ otu tablespoon mmanụ tupu ị rie nri ọbụlagodi ọnwa abụọ. Ekwesiri ịchekwa ya n'ime akpa mechiri emechi, ebe ọ bụ na mgbe ikuku na-eme, a na-eme ka ihe nkiri dị ọcha.

Maka ighe nri, a na-atụghị mmanụ linseed. Mgbe ewe iwe dị ọkụ, ọnya carcinogenic na-etolite na ya.

Ma ọkpukpu ya na nkpuru ahihia pomegranate bara uru. Chọpụta ihe, tannins, vitamin K, P, E, yana amino acid dị mkpa 15 - naanị obere akụkụ nke uru pọmigranet. Ellagic acid na - egbochi oke cholesterol n'ime arịa ọbara. Ihe antioxidant Punikalagin na-ebelata oxidation nke cholesterol na-emerụ ahụ, si otú ahụ belata ọnụnọ ya na ọbara. Mmetụta dị mma nke ihe pọmigranet na-asachapụ arịa ọbara ma gbochie nsogbu ọbara ọbara.

Mkpụrụ pọmigranet, dị ka ihe ọ juụ juụ na ihe jellies, cholesterol dị ala ma n'otu oge ahụ nwere uto na-egbuke egbuke.

Mkpụrụ osisi nke kranberị nwere nnukwu vitamin C, ayodiin, titanium, calcium yana polyphenols na pectin. Ojiji nke kranberị na-eme ka ohere nke akwara vaskụla na-eto ma n'otu oge ahụ na-enyere aka sachapụ ihe dị n'ime arịa ahụ.

Mkpụrụ osisi na-acha ọbara ọbara na-enyere aka belata cholesterol na-emerụ ahụ. Enwere ike ịgbari uto nke mmanụ a tasteụ na-atọ ụtọ nke mkpụrụ osisi cranberries ọhụrụ, ma ọ bụ tụọ di na nwunye nke tomato na tii dị ọkụ.

You nwere ike iji nri dịka ugu rụọ obere cholesterol. Mkpụrụ na pulp nwere abuba acid, vitamin T na K, carotene na pectin. A na-egbochi mkpokọta lipids na mgbidi nke arịa ọbara, sitekwa n'enyemaka nke eriri, a na-ewepụ abụba gabigara ókè. Vitamin nke otu B, ọkachasị B3, na-enyere aka iwelie ezigbo cholesterol.

Ngwaahịa na-egbuke egbuke zuru oke maka ịme ofe ude, pies, yana ọka. Nwere ike iri ya ma n'ụdị n'ụdị yana ngwa.

Chocolate gbara ọchịchịrị

Foodsfọdụ nri eji megharịa ọnụ nwere kọlestrọl dị ukwuu abachaghị uru. Ihe atụ nke nke a bụ agba gbara ọchịchịrị.

Ihe dị elu nke koko na ngwaahịa a na-akwalite ịcha ọbara ma gbochie itinye cholesterol na mgbidi vaskụla. Ezigbo chọkọleti gbara ọchịchịrị karịa 75% ekwesịghị inwe cholesterol ma ọlị, ebe ọ bụ na anaghị ejikwa abụba anụmanụ maka nkwadebe ya. Ngwaahịa nwere koko, na-eji obere oriri, na-enyere aka megide cholesterol, ebe anaghị emetụta ọnụ ọgụgụ ahụ.

A ga - eji nri ndị na - enyere aka belata cholesterol ọbara maka ịgwọ ọrịa dị adị na iji gbochie ọrịa hyperlipidemia. Ihe dị mma bụ na ngwaahịa nri na-adịkarị ma dịkwa ọnụ ala nwere akụrụngwa ọgwụgwọ. Isi ihe bụ na ọ dịghị mkpa ọgwụ ọgwụ dọkịta iji zụta "ọgwụ dị ụtọ". Isi ihe bụ ịma nha ahụ.Nwee ahụike!