Enwere isi ihe dị mkpa ị ga-atụle maka ndụ ahụike. Idobe ọkwa cholesterol n'okpuru nchịkwa bụkwa akụkụ nke ndụ ahụike. Ọ bụ ezie na nnyocha ndị e mere n’oge na-adịbeghị anya achọpụtala na mmetụta nri na-enwe na kọlestrọl dị ntakịrị, e kwesịrị iji nlezianya rie nri ndị nwere cholesterol dị elu.
Nri na-ebuli kọlesterol?
Cholesterol bụ ihe na-akpụ akpụ a na-ahụ n'ahụ anyị nakwa na ngwaahịa anụmanụ dịka anụ, akwa na mmiri ara ehi. homonụ nke gị,Vitamin DỌ na-arụ ọrụ dị mkpa na mmepụta nke bile dị mkpa maka mgbaze nri na abụba. Cholesterol dị mkpa maka sel ọ bụla dị na ahụ anyị. Ọ na-enye ike na mgbanwe na membranes cell. Imeju na-emepụta kọlestrọl niile ahụ anyị kwesịrị ịrụ ọrụ, mana kọlestrọl na-apụtakwa site na iri ngwaahịa anụmanụ.
Nri nwere cholesterol dị elu
Mgbe ị na-eri cholesterol site na nri, ahụ na-akwụghachi ụgwọ site na ibelata oke cholesterol ọ na-eme. N'ụzọ dị iche, mgbe cholesterol na-eri nri dị ala, ahụ na-abawanye mmepụta cholesterol ma na-edobe ọkwa zuru oke nke ihe a dị mkpa mgbe niile. Naanị 25% nke cholesterol dị n'ime sistemu sitere na isi nri nri. A na-emepụta ihe ndị ọzọ site na imeju.Nnyocha e mere egosila na kọlestrọl na-eri nri anaghị emetụta oke cholesterol n'ime ahụ.
Agbanyeghị, enwere isi ihe dị mkpa ịmara ebe a. Enwere ụdị cholesterol abụọ na ahụ anyị: ezigbo cholesterol (HDL) na cholesterol ọjọọ (LDL). Ọ bụ ezie na cholesterol dị elu na-aba uru, nnukwu cholesterol ọjọọ na-emerụ ahụ. Cholesterol ọjọọ bụ akwakọba abụba nke na-ebute ọrịa obi ma na-akpata mgbochi. Ya mere, ọ dị mkpa ka a na-achịkwa ọkwa LDL cholesterol.
Ọ bụ ezie na mmetụta nke nri na cholesterol dị ntakịrị, enwere ụfọdụ nri ndị, n'ihi na ha na-emerụ ahụ, nwere ike ime ka mmụba nke cholesterol ọjọọ n'ụzọ na-apụtaghị ìhè.
Dịka ọmụmaatụ, anụ uhie, nri edoziri, na ngwaahịa mmiri ara ehi zuru oke nke nwere abụba juru eju nwere ike ịbawanye cholesterol LDL. Nri ngwa ngwa na iri oke nnu nwekwara ike ịbawanye ọkwa cholesterol. Ugbu a, ka anyị leba anya n'ihe oriri na-abawanye cholesterol ọjọọ.
Nri nwere Cholesterol dị elu
1.Anụ uhie
Anụ na-acha uhie uhie, nke nwere nnukwu abụba, nwere ike ịbawanye ọkwa cholesterol. Ọ dị mkpa ịkwụsị oriri ya.
2.Egg nkochi ime akwa
Akwa nkochi ime akwaN'ihi nnukwu cholesterol dị n'ime ya, a ga-amachi oriri ya ma ọ bụ were ihe ndị ọzọ.
3.Giblets
efuNri bara ụba na cholesterol. Ya mere, a ga-eri ya na oke ego.
4.Bọta
Bọta bụ ngwaahịa nwere abụba juru eju ma jikọta ya na ọkwa cholesterol dị elu. Kpachara anya ka ị na-eji nhọrọ mmanụ ndị ọzọ dị mma.
5. Azụ azụ
ShrịmpShellfish dị ka oporo, oporo na mọsel nwere cholesterol. Ọ dị mkpa idobe oke oriri gị.
6.Uju
Imeju bụ otu n'ime anụ nwere nnukwu cholesterol. Debe ihe oriri gị site na iburu cholesterol n'uche.
7. Mayonezi
N'ihi nnukwu abụba dị n'ime ya, Mayonezi bara ụba na cholesterol. Ọ dị mkpa iri obere ego.
8.Turkey akpụkpọ ma ọ bụ anụ ọkụkọ
Turkey na akpụkpọ anụ ọkụkọ nwere abụba juru eju. Ọ dị mkpa ịhọrọ toki ma ọ bụ ọkụkọ na-enweghị akpụkpọ iji dozie ọkwa cholesterol gị.
9.Anụ abụba
E kwesịrị iji nlezianya rie abụba anụmanụ dị ka abụba anụ na abụba atụrụ n'ihi na ha nwere nnukwu cholesterol.
Akụ dị ka walnuts, almọnd na hazelnuts nwere nnukwu abụba juru eju ma nwee ike ịnwe cholesterol.
11.Full ude mmiri ara ehi ngwaahịa
Mmiri ara ehi zuru oke, yoghurt na cheese nwere ụbara abụba juru eju na ọdịnaya cholesterol. Họrọ nhọrọ ndị ọzọ nwere obere abụba ma ọ bụ abụba na-enweghị abụba.
12. Nri junk
Nri junk dị ka ibe, crackers, na swiit nwere ike ime ka ọkwa cholesterol bilie n'ihi na ha nwere nnukwu abụba trans na abụba juru eju.
13.Fries
Nri e ghere eghe nwere ike ịnwe abụba trans, nke nwere ike ibuli ọkwa cholesterol. Ya mere, ọ dị mkpa iri nri e ghere eghe dị ka o kwere mee.
14.Ihe ọṅụṅụ
Ihe ọṅụṅụ na-egbu egbu na ihe ọṅụṅụ na-aba n'anya nwere ike inwe mmetụta na-adịghị mma na cholesterol, ọ bụrụgodị na ha enweghị abụba ma ọ bụ shuga juru. Ya mere, debe oriri gị n'okpuru nchịkwa.
15.Nri ngwa ngwa
Hamburgers na-eje ozi n'ụlọ nri nri ngwa ngwa, nkpuruNri dị ka fries French nwere ọtụtụ abụba juru eju ma jikọta ya na cholesterol dị elu.
Ụzọ okike iji belata cholesterol
Ụzọ okike ị nwere ike iji belata cholesterol bụ:
1. Nri dị mma: Mepụta nri kwesịrị ekwesị na ahụike site na iri nri ndị nwere obere cholesterol. Kama anụ uhie, họrọ anụ ndị nwere obere abụba dị ka ọkụkọ, azụ na toki. Rie ọka, mkpo, akwụkwọ nri, mkpụrụ osisi na abụba dị mma (dị ka mmanụ oliv, ube oyibo, hazelnuts, walnuts).
2. Na-eri nri fibrous:OatTinye nri nwere eriri dị ka osikapa, osikapa aja aja na ọka wit dum na nri gị. Fiber na-echebe ahụike obi site na ibelata ọkwa cholesterol ọjọọ.
3. Were omega-3 fatty acids: Omega-3 fatty acids bara uru maka ahụike obi ma na-enyere aka belata ọkwa cholesterol. A na-ahụ ya na nri ndị dị ka azụ (azụ mmanu dị ka salmon, mackerel, sardines), walnuts, mkpụrụ chia na mkpụrụ flax.
4. Machie nri ndị nwere abụba na esichara: Belata ma ọ bụ kpochapụ kpamkpam nri ndị eghe eghe, nri junk, anụ edozichara na nri nwere abụba trans na nri gị.
5. Na-emega ahụ mgbe niile: Site n'ime ma ọ dịkarịa ala nkeji 150 nke mmega ahụ nke ikuku ikuku na-agafeghị oke kwa izu, ị nwere ike ibuli ọkwa cholesterol HDL gị (nke ọma) wee belata ọkwa LDL (ọjọọ) cholesterol gị.
6. Aṅụla sịga: Ịṅụ sịga na-ebuli ọkwa cholesterol ma na-abawanye ohere nke ọrịa obi. Ọ bụrụ na ị na-aṅụ sịga, nweta nkwado ka ị kwụsị.
7. Zere ma ọ bụ kpachie mmanya: Ịṅụbiga mmanya ókè nwere ike ime ka ọkwa triglyceride dị elu na ọkwa cholesterol dị elu. Dị ka o kwesịrị, ụmụ nwoke ekwesịghị ịṅụ ihe ọṅụṅụ mmanya na-aba n'anya karịrị nkeji abụọ kwa ụbọchị, ụmụ nwanyị ekwesịghịkwa ịṅụ ihe ọṅụṅụ na-aba n'anya karịa otu 2 kwa ụbọchị. N'ihi ya;
Mara na enwere ọtụtụ ihe na-emetụta ọkwa cholesterol. Site n'ịtụle usoro iri nri gị, anyị nwere ike izere nri nwere cholesterol dị elu ma na-ebi ndụ dị mma.
