Ibelata cholesterol dị mkpa n'ihi mmerụ ahụ ọ nwere ike ịkpata n'ahụ. Cholesterol dị na imeju ma nwee ọtụtụ ọrụ dị mkpa. Dịka ọmụmaatụ, ọ na-enyere aka mee ka mgbidi nke mkpụrụ ndụ gbanwee. Ọ dị mkpa ime ọtụtụ homonụ. Mana dị ka ihe ọ bụla dị n'ahụ, oke cholesterol na-akpata nsogbu.
Dị ka abụba, kọlestrọl anaghị agbaze na mmiri. Maka ibugharị ahụ niile, kọlestrọl dị n'ọbara na-adabere na ụmụ irighiri ihe a na-akpọ lipoproteins, nke na-ebu vitamin na-agbaze abụba na abụba.
Ụdị lipoproteins dị iche iche nwere mmetụta dị iche iche na ahụ ike. Dịka ọmụmaatụ, ọkwa dị elu nke lipoprotein dị obere (LDL) na-eme ka cholesterol na-ebuli elu nke nwere ike ibute atherosclerosis, ọrịa strok, nkụchi obi, na ọdịda akụrụ.
N'ụzọ dị iche, lipoprotein dị elu (HDL) na-enyere aka wepụ cholesterol na mgbidi arịa. Nke a na-eme ka a mata mgbochi ọrịa.
Ihe ị ga-eme iji belata cholesterol
Njikọ dị n'etiti nri na cholesterol ọbara
Imeju na-emepụta oke cholesterol dị ka ahụ chọrọ. Ọ na-akwakọba abụba na cholesterol na lipoproteins dị obere (VLDL).
Ka VLDL na-eziga abụba na sel n'ime ahụ niile, a na-atụgharị ya na LDL denser, ma ọ bụ lipoprotein dị obere, nke na-ebu cholesterol mgbe ọ dị mkpa.
Imeju na-egbochi lipoprotein dị elu (HDL), nke na-ebughachite kọlestrọl a na-ejighị ya na imeju. A na-akpọ usoro a ntụgharị mbugharị cholesterol. Ọ na-echebe megide atherosclerosis na ọrịa obi ndị ọzọ.
Ụfọdụ lipoproteins, karịsịa LDL na VLDL, na-enwekarị mmebi site na free radicals na usoro a na-akpọ oxidation. Oxidized LDL na VLDL na-emerụ ahụ ike nke obi.
Cholesterol sitere na nri na-enwe mmetụta dị nta na ọnụọgụ cholesterol dị n'ahụ. Nke ahụ bụ n'ihi na imeju na-agbanwe oke cholesterol ọ na-eme dabere na ole ị na-eri. Mgbe ahụ anyị na-amịkọrọ kọlestrọl karịa nri, a na-ahụ obere ya na imeju.
Ọ bụ ezie na cholesterol na-eri nri nwere mmetụta dị nta na ọkwa cholesterol, nri nri ndị ọzọ dị ka mkpụrụ ndụ ihe nketa, ise siga na ibi ndụ nkịtị nwere ike ime ka ọnọdụ ahụ ka njọ.
N'otu aka ahụ, ụfọdụ nhọrọ ndụ ndị ọzọ na-enyere aka ịbawanye HDL bara uru yana obere LDL na-emerụ ahụ.
Kedu ihe na-akpata oke cholesterol?
Ihe ndị na-esonụ bụ ihe ndị na-emekarị na-emetụta ọkwa cholesterol;
Nri bara ụba na abụba juputara na trans: Iri nri ndị a mgbe niile nwere ike ịkwalite ọkwa LDL cholesterol.
Ibu oke ibu: Ibu oke ibu na-eme ka cholesterol dị mma na-ebuli cholesterol ọjọọ.
Enweghị arụ ọrụ: Enweghị mgbatị ahụ na ịnọ ọdụ nwere ike ibuli ọkwa LDL.
Afọ: Cholesterol (LDL) na-amalitekarị ịrị elu mgbe afọ 20 gasịrị.
Mkpụrụ ndụ ihe nketa: Ndị nwere akụkọ ihe mere eme ezinụlọ nwere cholesterol dị elu na-enwekarị ọnọdụ a.
Ụzọ mbelata cholesterol
Rie abụba monounsaturated
N'adịghị ka abụba juru eju, e nwere opekata mpe otu njikọ kemịkalụ okpukpu abụọ nke na-agbanwe otú e si eji abụba na-enweghị saturated eme ihe n'ime ahụ. Abụba monounsaturated nwere naanị otu njikọ abụọ.
Iri abụba monounsaturated na-ebelata LDL na-emerụ ahụ ma na-edobe ọkwa HDL dị mma.
Abụba ndị a nwere ike ibelata oxidation nke lipoproteins, nke na-enye aka na atherosclerosis.
N'ozuzu, abụba monounsaturated dị mma ka ha na-ebelata cholesterol LDL na-emerụ ahụ, na-abawanye cholesterol HDL dị mma ma na-ebelata oxidation na-emerụ ahụ.
Oliv na mmanụ olivAkụ dị ka ube oyibo, mmanụ canola, almọnd, walnuts, hazelnuts, na cashews bụ ezigbo isi mmalite nke abụba ndị anaghị eri anụ.
Jiri abụba polyunsaturated, ọkachasị Omega 3
Abụba polyunsaturated nwere ọtụtụ njikọ abụọ na-eme ka ha na-akpa àgwà dị iche na ahụ karịa abụba juru eju.
Nnyocha na-egosi na abụba polyunsaturated na-ebelata LDL cholesterol "ọjọọ" na ihe ize ndụ nke ọrịa obi.
Abụba polyunsaturated na-ebelata ohere nke ọrịa metabolic syndrome na ụdị ọrịa shuga 2.
Omega 3 fatty acids Ọ bụ ụdị abụba polyunsaturated nke na-eme ka obi dị mma. A na-achọta ya na nri mmiri na mgbakwunye mmanụ azụ.
A na-achọta abụba Omega 3 n'ime azụ ndị nwere abụba dị ka salmon, mackerel, herring, tuna, na shellfish, gụnyere oporo. Isi mmalite ndị ọzọ nke omega 3 bụ mkpụrụ na mkpụrụ.
Rie eriri soluble
Fiber soluble bụ ụdị eriri nke nje bacteria bara uru bi n'ime eriri afọ nwere ike gbarie.probiotic Ezigbo nje bacteria ndị a, nke a makwaara dị ka LDL na VLDL, na-arụ ọrụ nke ọma n'ibelata ụdị lipoprotein abụọ na-emerụ ahụ, ya bụ cholesterol.
eriri soluble na-ebelata ohere nke ọrịa. Ebe kachasị mma nke eriri soluble gụnyere agwa, peas, lentil, mkpụrụ osisi, ọka na ọka dum.
Nnyocha e mere gosiri na ị na-eri galik, turmeric na ginger mgbe niile na-enyere aka ibelata cholesterol.
Osisi ọgwụ nwere antioxidants na-egbochi oxidation nke LDL cholesterol. Ọ na-ebelata nhazi nke plaque na akwara.
Ahịhịa na ngwa nri dị ka thyme, sage, mint, cloves, allspice, cinnamon, marjoram, dil, na coriander na-enye nnukwu antioxidants. Ọ na-atụnye ụtụ dị ukwuu n'ibelata cholesterol ọjọọ.
Zere abụba trans artificial
Anụ abụba trans na-apụta na anụ uhie na ngwaahịa mmiri ara ehi. Nri edoziri nwere abụba trans artificial.
abụba trans artificialA na-emepụta ya site na hydrogenating ma ọ bụ na-agbakwunye hydrogen na abụba ndị na-adịghị mma, dị ka mmanụ ihe oriri, iji gbanwee nhazi ha ma sie ike na okpomọkụ.
Nnyocha na-egosi na iri abụba trans na-ebuli cholesterol ọjọọ ma na-ebelata ezigbo cholesterol. Nke a na-abawanye ohere nke ọrịa obi.
Rụba ama okwu ndị a bụ "akụkụ ụfọdụ hydrogenated" na ndepụta mgwa ihe. Okwu a na-egosi na nri nwere abụba trans na ekwesịrị ịzere ya.
Ọ bụghị naanị abụba juputara na trans na-ebuli cholesterol. Iri oke shuga nwere ike ime otu ihe ahụ.
Rie nri na-enweghị shuga mgbe ọ bụla enwere ike. Ejila ihe oriri nwere ihe ụtọ arụrụ arụ dị ka nnukwu sirop ọka fructose.
Rie ụdị Mediterranean
nri Mediterranean Ọ bara ụba na mmanụ oliv, mkpụrụ osisi, akwụkwọ nri, aki oyibo, ọka na azụ. Ọ dị ntakịrị na anụ uhie na ọtụtụ ngwaahịa mmiri ara ehi.
A na-aṅụ mmanya na-aba n'anya, nke na-adịkarị n'ụdị mmanya na-acha uhie uhie, na nri.
Ụdị nri a dị ezigbo mma maka ahụike obi, ebe ọ bụ na o nwere nri na-enyere aka belata cholesterol.
Nnyocha egosiwo na ịgbaso nri ụdị Mediterranean maka opekata mpe ọnwa atọ na-ebelata LDL cholesterol site na nkezi nke 8,9 mg kwa deciliter (dL).
Ọ na-ebelata ihe ize ndụ nke ọrịa obi site na 52% yana ihe ize ndụ nke ọnwụ site na 47% mgbe a na-elekọta ya ma ọ dịkarịa ala afọ anọ.
maka green tii
Green tiiA na-enweta ya site na kpo oku na ihicha akwụkwọ nke Camellia sinensis osisi.
Ọmụmụ anụmanụ na-egosi na tii akwụkwọ ndụ akwụkwọ ndụ na-enyere aka belata cholesterol site na ibelata mmepụta imeju nke LDL na ịbawanye mwepụ ya na ọbara.
Green tii nwekwara ọgaranya na antioxidants.
Ọ na-egbochi LDL cholesterol ka ọ bụrụ oxidized na imepụta plaques na akwara.
mmega ahụ
Mmega ahụ bara uru maka ahụike obi. Ọ na-enyere aka ịlụso oke ibu ọgụ. Ọ dịkwa irè n'ibelata cholesterol LDL na-emerụ ahụ ma na-abawanye HDL bara uru.
Na-eje ije Ọ bụ ezie na mmega ahụ dị ala, dị ka mmega ahụ dị elu, na-abawanye HDL, na-eme ka mgbatị ahụ dịkwuo ogologo ma na-esiwanye ike na-abawanye uru.
hapụ ibu
Ihe oriri na-edozi ahụ na-emetụta otú ahụ si amịkọrọ ma na-emepụta cholesterol.
N'ozuzu, oke ibu nwere uru okpukpu abụọ na cholesterol site na ịba ụba HDL bara uru na ibelata LDL na-emerụ ahụ.
Aṅụla sịga
Ịṅụ sịga na-abawanye ohere nke ọrịa obi. Otu n'ime ha bụ ịgbanwe otú ahụ si arụ ọrụ cholesterol.
Mkpụrụ ndụ na-alụso ọrịa ọgụ na ndị na-ese anwụrụ enweghị ike iweghachite cholesterol n'ime ọbara iji bufee ya na mgbidi arịa. Mmebi a metụtara ụtaba ụtaba karịa nicotine.
Selụ ndị a na-adịghị arụ ọrụ nke na-alụso ọrịa ọgụ na-atụnye ụtụ na akwara ndị na-ese anwụrụ.
Ịkwụsị ise siga nwere ike ịgbanwe mmetụta ndị a na-emerụ ahụ.
jiri ihe mgbakwunye
Enwere ihe akaebe siri ike na mmanụ azụ na eriri soluble na-arụ ọrụ n'ibelata cholesterol na imezi ahụike obi.
Ihe mgbakwunye ọzọ,coenzyme Q10Ọ bụ ezie na amabeghị uru ọ ga-erite ogologo oge, ọ na-egosi nkwa ibelata cholesterol.
Ọgwụ herbal iji belata cholesterol
Ị nwekwara ike itinye usoro ahịhịa ndị a iji belata cholesterol.
lemon mkpa mmanụ
Tinye abụọ tụlee nke lemon mkpa mmanụ na otu iko mmiri na mix ọma. maka nke a.
Ị ga-aṅụ mmiri a ugboro abụọ n'ụbọchị.
A na-eji mmanụ dị mkpa lemon mee ihe maka analgesic na mgbochi mkpali mmetụta. Ọ na-enyere aka iwetulata cholesterol ma gbasaa arịa ọbara maka mgbaba ọbara anaghị akwụsị akwụsị.
vitamin
A maara vitamin B3, E na C na-ebelata ọkwa cholesterol ọbara. Achọpụtala mgbakwunye vitamin C na-ebelata ọkwa LDL.
Vitamin B3 na E na-enyere aka ịlụ ọgụ maka mgbaama cholesterol dị elu dị ka atherosclerosis site n'ibelata mkpokọta cholesterol n'ime akwara.
Ihe oriri ndị nwere vitamin ndị a gụnyere mkpụrụ osisi citrus, akwụkwọ ndụ akwụkwọ ndụ, ọkụkọ, mushrooms, tuna, almọnd, na poteto dị ụtọ.
Aki oyibo
Ị nwere ike iji mmanụ aki oyibo na nri na salads.
Ị nwere ike dochie mmanụ nri gị na mmanụ aki oyibo.
Aki oyiboA maara na ọ na-abawanye ọkwa cholesterol dị mma n'ọbara. Nke a na-enyere aka belata cholesterol ọjọọ. Ọ na-echekwa ibu arọ ma na-echebe megide ọrịa obi.
garlic
Tinye galik minced na efere.
Ị nwekwara ike ịta galik peeled.
Ị ga-eri galik kwa ụbọchị.
garlicnwere ngwakọta a na-akpọ allicin, nke a na-ewepụta naanị mgbe a gwepịara ya. A maara ogige a ka ọ na-ebelata cholesterol n'ezie.
Green tii
Tinye otu teaspoon nke tii akwụkwọ ndụ akwụkwọ ndụ na otu iko mmiri wee weta ya na obụpde.
Mgbe esichara maka nkeji 5, gbasaa.
Mgbe tii ahụ jụrụ ntakịrị, tinye mmanụ aṅụ na ya. Maka mgbe ọ na-ekpo ọkụ.
Ị ga-aṅụ nke a ugboro atọ n'ụbọchị.
Green tiiIke antioxidant ya dị ike bụ n'ihi ọnụnọ epigallocatechin gallate (EGCG) na ya, nke na-enyere aka belata cholesterol ọjọọ.
Yogọt
Rie otu nnukwu efere nke yogọt probiotic otu ụbọchị. Yogọt probiotic nwere ezigbo nje bacteria na-akwalite ahụ ike eriri afọ ma na-ekere òkè dị mkpa n'iwetu cholesterol n'ụzọ nkịtị.
osisi chia
Ịkwesịrị iri mkpụrụ osisi chia kwa ụbọchị iji wedata cholesterol.osisi chiaỌ bụ isi iyi nke omega 3 fatty acids nke na-enyere aka belata ọkwa cholesterol na ihe ize ndụ nke ọrịa obi.
ihe ọṅụṅụ mkpụrụ vaịn
Na-aṅụ otu iko ihe ọṅụṅụ mkpụrụ osisi grepu a mịrị amị ọhụrụ ugboro 1 ruo 2 n'ụbọchị, ọkacha mma mgbe erichara nri ọ bụla.
mkpụrụ osisi grepunwere nri di iche iche. Ọ na-enye ahụ ahụ ịnweta mineral dị ka vitamin C, fiber, magnesium na potassium. Ike antioxidant dị ike nke mkpụrụ osisi grepu, yana ihe mejupụtara ya nke ọma, dị mma maka iwetulata cholesterol.
ihe ọṅụṅụ oroma
Na-a drinkụ otu iko ihe ọṅụṅụ oroma ọhụrụ akọrọ ugboro 2 ruo 3 n'ụbọchị.
Dị ka ọmụmụ e bipụtara, mgbe niile na ogologo ogeihe ọṅụṅụ oroma Achọpụtala oriri na-ebelata ọkwa cholesterol na ihe ize ndụ nke ịmalite ọrịa obi.
Ihe ọṅụṅụ pọmigranet
Otu iko nke edoziri ọhụrụihe ọṅụṅụ pọmigranetNa-aṅụ nke a 1 ruo 2 ugboro n'ụbọchị.
Mkpụrụ pọmigranet nwere ọkwa dị elu nke antioxidants ma e jiri ya tụnyere tii tii na mmanya uhie. Ndị a antioxidants na-enyere aka belata cholesterol ọjọọ, nke na-egbochi ọrịa obi.
Lemọn ihe ọ juiceụ juiceụ
Tinye ihe ọṅụṅụ nke ọkara lemon na otu iko mmiri ọkụ.
Gwakọta nke ọma ma tinye mmanụ aṅụ na ya.
maka ihe ọṅụṅụ.
Na-aṅụ otu iko ihe ọṅụṅụ lemon otu ugboro n'ụbọchị, ọkacha mma kwa ụtụtụ na afo efu.
Lemọn ihe ọ juiceụ juiceụ Ọ bụ isi iyi nke vitamin C na antioxidants. Nke a bụ ọgwụgwọ dị irè maka ibelata cholesterol ọjọọ na ịkwalite mbelata ibu.
Apple cider mmanya
Tinye otu tablespoon nke apụl cider mmanya na otu iko mmiri ọkụ wee gwakọta nke ọma.
Tinye mmanụ aṅụ na ngwakọta a ma rie.
Na-aṅụ ihe ngwọta a otu ugboro n'ụbọchị ma ọ bụ ụbọchị ọ bụla maka nsonaazụ kacha mma.
Apple cider mmanya O nwere acetic acid na pectin. Acetic acid na-enyere aka ịkwụsị ibu ahụ nke achọghị nke jikọtara ya na cholesterol dị elu, ebe cholesterol ọjọọ (LDL) na-etinye onwe ya na pectin (fiber) nke apụl cider mmanya wee wepụ ya n'ahụ.
Flax osisi
Tinye otu tablespoon nke flaxseed ntụ ntụ na otu iko mmiri ọkụ ma ọ bụ mmiri ara ehi ma gwakọta nke ọma.
Ị nwere ike itinye mmanụ aṅụ na ngwakọta iji mee ka ụtọ ya dịkwuo mma. Maka ugbu a.
I kwesịrị ime nke a otu ugboro n'ụbọchị.
Flax osisinwere lignan a na-akpọ secoisolariciresinol diglucoside (SDG), nke na-enyere aka belata cholesterol ma na-ebelata ohere nke ịmalite ọrịa imeju.
Ihe ọṅụṅụ celery
Gwakọta stalks celery abụọ na ọkara otu iko mmiri.
Ghichaa ma gbakwunye mmanụ aṅụ na ihe ọṅụṅụ celery a gbajiri agbarụ.
Were otu iko mmiri a ma tinye ihe fọdụrụ na friji.
Ị ga-aṅụ otu iko celery ihe ọṅụṅụ 1-2 ugboro n'ụbọchị.
Celery Ọ bụ isi iyi nke antioxidants na oriri ya mgbe niile na-arụ ọrụ nke ọma n'ibelata cholesterol ọjọọ.
Ihe oriri na-ebelata cholesterol
Ọrịa na-egbu kacha egbu taa bụ ọrịa obi. A na-ahụkarị ọnwụ metụtara ọrịa n'ụwa site na ọrịa obi. Cholesterol dị elu na-ebute ọrịa obi. Nnukwu triglycerides na-abawanye ohere. Ịhazi ọkwa cholesterol na-ebelata ohere nke ọrịa obi. Nri na-ebelata cholesterolna-enweta mkpa.
Mkpụrụ osisi
Mkpụrụ osisi Ọ bụ isi iyi protein sitere na osisi.
Ọ bara ụba na eriri. Ọ nwere nnukwu protein na mineral.
Dochie mkpuru osisi na anụ edoziri na ụfọdụ ọka a nụchara anụcha na-ebelata ohere nke ọrịa obi.
ube oyibo
ube oyibo Ọ na-enye ezigbo nri nri. Ọ bụ mkpụrụ osisi bara ụba na vitamin na mineral.
Ọ bụ otu n'ime nri na-ebelata cholesterol n'ihi na ọ bụ isi iyi nke abụba monounsaturated na eriri.
Mkpụrụ
Mkpụrụ Ọ nwere nnukwu nri na-edozi ahụ. O nwere pasentị dị elu nke abụba monounsaturated.
Akụ nwere omega 3 fatty acids, nke dị mkpa maka ahụike obi.
Akụ nwere phytosterols.
Ngwakọta osisi a, nke dị ka kọlestrọl n'ụdị ya, na-enyere aka belata cholesterol site na igbochi mmịnye n'ime eriri afọ.
Akụ nwere magnesium, potassium na calcium. Ihe mineral ndị a na-ebelata ohere nke ọrịa obi site na ibelata ọbara mgbali.
iyak mmanu mmanu
Salmọn,makarelAzụ ndị nwere mmanu dị ka trout bara ụba na omega 3 fatty acids.
Omega 3 fatty acids na-eme ka ahụike obi dịkwuo mma, na-ebuli ezigbo cholesterol ma na-ebelata ohere nke ọrịa strok.
ọka
Nnyocha kpụ ọkụ n'ọnụ egosila na mkpụrụ osisi dum na-ebelata ohere nke ọrịa obi.
Mkpụrụ ọka na ọka zuru oke nwere ọtụtụ ogige osisi karịa ndị a nụchara anụcha. Ọ bara ụba na vitamin na mineral.
Ọ bụ ezie na nri ọka zuru oke bara uru maka ahụike obi, abụọ na-apụta dị ka nri na-eweda cholesterol.
Oat: Oat, nke nwere beta-glucan, ụdị eriri soluble, nwere ikike iwetulata cholesterol.
Harp: Barley, nke bara ụba na beta-glucan, na-enyere aka belata cholesterol ọjọọ.
Mkpụrụ osisi
Iri mkpụrụ osisi bụ ezigbo nri maka ahụike obi. Ebe ọ bụ na ọ bara ụba na fiber, ọ dị mma maka iwetulata cholesterol.
Ọ dị mkpa iri mkpụrụ osisi iji gbochie nguzobe nke cholesterol n'ime imeju.
Chocolate gbara ọchịchịrị na koko
Chocolate gbara ọchịchịrịIsi ihe bụ koko. Enwere nyocha na koko na chocolate gbara ọchịchịrị bụ nri na-ebelata cholesterol.
Naanị ihe kpatara chocolate ji emetụta ahụike obi na-adịghị mma bụ shuga dị na ya. N'ihi nke a, mmasị chọkọleti gị kwesịrị ịbụ chocolate gbara ọchịchịrị nwere 75-80% koko.
garlic
garlic O nwere ogige osisi siri ike dị ka allicin bụ isi na-arụ ọrụ.
Ọtụtụ nnyocha e mere gosiri na galik na-ebelata ọ̀tụ̀tụ̀ ọbara ji erugharị n’ahụ́ ndị nwere ọbara mgbali elu.
Ọ bụ ezie na ọ naghị arụ ọrụ dị ka ọbara mgbali elu, ọ na-enyekwa aka belata cholesterol ọjọọ.
Akwụkwọ nri
Akwụkwọ nri nwere obere kalori ma nwee ọgaranya na eriri na antioxidants.
Pectin, nke dị na apụl na oroma ma na-ebelata cholesterol dị elu, dịkwa na akwụkwọ nri ụfọdụ. Okra, eggplant, karọt, poteto bụ akwụkwọ nri nwere pectin.
Akwụkwọ nri na-enyekwa ọtụtụ ogige osisi dị mma. Ngwakọta ndị a nwere ọtụtụ uru ahụike, ọkachasị na ọrịa obi.
tii
Tii; O nwere ogige osisi dị mkpa iji kwado ahụike obi.
Enwere ụdị tii dị iche iche dị ka tii ojii, akwụkwọ ndụ akwụkwọ ndụ na ọcha, nke ọ bụla nwere uru ahụike dị iche iche. Ihe abụọ na-esonụ na ọdịnaya tii na-enye uru ndị a bụ:
Catechin: Catechin bụ ihe na-enyere aka ichekwa obi n'ụzọ dị iche iche. Ọ na-arụ ọrụ nitrite oxide, nke dị mkpa maka ọbara mgbali elu. Ọ na-egbochikwa mkpụkọ ọbara site n'igbochi kọlesterol synthesis na absorption.
quercetin: Ka ọ na-eme ka ahụike vaskụla dịkwuo mma, ọ na-egbochi mbufụt.
Akwụkwọ ndụ akwụkwọ ndụ dị ka kale na akwụkwọ nri nwere ihe a na-akpọ lutein. Nke a na-ebelata ohere nke ọrịa obi.
Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ; Ọ na-ebelata ihe nzuzo nke bile acid nke na-emepụtakwu cholesterol.
N'ihi nke a, ọ na-apụta dị ka nri na-ebelata cholesterol.
mmanụ olive na-amaghị nwoke
akụkụ dị mkpa nke nri Mediterraneanmmanụ olive na-amaghị nwokeỌ bụ otu n'ime mmanụ kacha mkpa iji chebe ahụike obi. Ndị na-eji mmanụ oliv na-eri nri nwere ihe ize ndụ dị ala nke 30% nke ịmalite ọrịa obi.
Mmanụ oliv, nke bara ụba na abụba monounsaturated, na-enyere aka ịkwalite ọkwa cholesterol dị mma, nke dị obere. Polyphenols dị na ya na-ebelata mbufụt.
HDL - Otu esi ebuli kọlesterol dị mma
Cholesterol bụ akụkụ dị mkpa nke ahụ, mana ọkwa dị elu nwere ike ibute ọrịa obi. Ezi cholesterol (HDL) na-enyere aka ịhazi cholesterol ọjọọ. Enwere ụfọdụ mgbanwe ndụ na-eme ka cholesterol dị mma.
Kedu ihe bụ HDL cholesterol?
Cholesterol izugbe, nke gụnyere HDL, LDL, na triglycerides, na-atụ mkpokọta cholesterol dị n'ọbara gị. N'aka nke ọzọ, mkpokọta cholesterol na-abụkarị LDL ma ọ bụ "ọjọọ" cholesterol. Ọkwa LDL dị elu, ma ọ bụ lipoprotein dị obere, na-eme ka arịa dị n'ime akwara, na-abawanye ohere nke ọrịa obi na ọrịa strok. LDL na-abawanye ohere nke ọrịa akwara dị n'akụkụ, nke na-eme mgbe plaque na-etolite n'ime akwara nke na-ebuga ọbara gaa n'ụkwụ ma mee ka ọ dị warara. Ka ọkwa HDL gị dị elu, LDL gị ga-adị ala.
A na-akpọkarị cholesterol “ezigbo” cholesterol cholesterol, ma ọ bụ HDL. Lipoproteins dị elu bụ ndị na-ekpochapụ cholesterol na-ejide oke cholesterol na-ekesa na-ebuga ya na imeju ebe ọ gbajiri nke ọma.
A na-ekewa HDL dị ka otu ihe dị iche iche karịa otu ụdị urughuru. Ihe mejupụtara HDL bụ lipids (abụba), cholesterol, na protein (a na-akpọ apolipoproteins), mana ụfọdụ nwere okirikiri yana ndị ọzọ nwere mgbanaka. Ụfọdụ ụdị HDL na-ewepụ cholesterol na-emerụ ahụ n'ọbara, ebe ndị ọzọ na-anọghị na cholesterol.
Cholesterol HDL dị ala dị njọ karịa cholesterol LDL dị ala. Ọ bụrụ na ọkwa HDL nwoke na-erughị 40 milligrams nke cholesterol kwa deciliter ọbara na HDL nwanyị erughị 50 milligrams kwa deciliter ọbara, ihe ize ndụ nke ọrịa, karịsịa ọrịa obi, na-abawanye. Ya mere, ọ bara uru ịbawanye ọkwa cholesterol HDL, nke dị ala.
Kedu ka esi ebuli HDL cholesterol n'ụzọ nkịtị?
Aṅụla sịga
Ịṅụ sịga na-eme ka ọtụtụ nsogbu ahụike ka njọ, dị ka ibelata cholesterol HDL.
Ọ na-ebelata ọkwa HDL, na-abawanye ohere nke ọrịa obi obi.
gaa ihu
Otu n'ime ọtụtụ uru nke mmega ahụ bụ ịkwalite ọkwa cholesterol HDL.
hapụ ibu
Maka ndị buru oke ibu, ifelata na-enyere aka ibuli cholesterol HDL.
Maka pound isii ọ bụla ị ga-atụfu, HDL gị nwere ike bilie site na otu milligram kwa deciliter.
Rie abụba dị mma
Zere abụba trans dị na nri eghe eghe iji bulie ọkwa HDL gị.
N'aka nke ọzọ, ị ga-eri abụba ka mma dị ka ube oyibo, mmanụ oliv, almọnd na salmon.
Abụba dị mma na-ebuli cholesterol HDL, ebe ibelata abụba na-adịghị mma na-enyere aka ịhazi ọkwa LDL cholesterol. Nke a na-echebe ahụ ike obi.
Mbelata carbohydrates a nụchara anụcha
Carbohydrates a nụchara anụcha dị ka achịcha ọcha na shuga nwere mmetụta ọjọọ na HDL.
Mbelata oriri nke carbohydrates ndị a na-enyere aka ịkwalite HDL (ezigbo) cholesterol.
aṅụla mmanya na-aba n'anya
Ọ bụrụ na ị na-aṅụ mmanya na-aba n'anya, na-adịru obere oge. Ọ kacha mma ka ị ghara iji ya ma ọlị.
Ọ bụ ezie na ịṅụbiga mmanya ókè na-ebelata ọkwa HDL, ọ na-emebi ahụike zuru oke.
Mee ka oriri niacin dịkwuo elu
Niacinbụ vitamin B na-enyere ahụ aka ịgbanwe nri ka ọ bụrụ ume. Ọ na-enyekwa aka na ahụike nke usoro nri nri, usoro akwara ozi, akpụkpọ ahụ, ntutu na anya.
Ọ bụ ezie na ọtụtụ mmadụ na-enweta niacin zuru oke site na nri ha, a na-ejikarị niacin ebuli ọkwa HDL dị ala. Mgbakwunye niacin nwere ike ịbawanye cholesterol HDL karịa 30%.
Cholesterol nwere ọrụ dị mkpa n'ime ahụ, mana mgbe ọ kwụsịrị ịchịkwa ya, ọ nwere ike ibute akwara akwara na-akụchi na ọrịa obi.
Lipoprotein dị obere (LDL) na-enwekarị mmebi nke radical n'efu ma na-enye aka na ọrịa obi. N'ụzọ dị iche, lipoprotein dị elu (HDL) na-echebe megide ọrịa obi site na ibughachi cholesterol site na mgbidi arịa gaa na imeju.
Ọ bụrụ na kọlestrọl gị enweghị nguzozi, usoro ụzọ ndụ bụ usoro ọgwụgwọ mbụ. Abụba na-ejughị afọ, eriri soluble, na sterols osisi na stanols nwere ike ịbawanye ezigbo HDL cholesterol ma nyere aka belata cholesterol LDL ọjọọ.
