Iji chebe onwe gị pụọ na mmepe nke ọrịa ndị na-arịa ọrịa obi, a na-atụ aro ịsonye na nri iri nri nke belata cholesterol . Ọnụ ọgụgụ na-ekwu na mgbe ahụ zuru ezu, ọkwa cholesterol dara site na pasent 30.
Ihe oriri ndị dị aṅaa na-ebelata "cholesterol" ọjọọ?
A na-ekezi cholesterol n'ime bara uru ma na-emerụ ahụ. E gosipụtara na onye mbụ na-enyere aka n'ịmepụta mkpụrụ ndụ ọhụrụ, nke abụọ na-eme ka ọbara gbasaa, na-emepụta "nkwụsị" n'elu mgbidi nke arịa ahụ ma na-eduga na atherosclerosis. A na-atụle onye bụ isi dị ka nyocha nke abụba jupụtara, nke bụ, dịka ọmụmaatụ, na butter, anụ ezi anụ, abụba abụba, ngwaahịa na ngwaahịa ndị ọzọ.
E nwere nri nke na-asacha arịa ọbara nke cholesterol:
- Carrots . N'iji mmanu abuo ohia abuo n'ime ubochi abuo, onu ogugu cholesterol belata site na 15%.
- Tomato . Nanị iko abụọ na ụbọchị ọhụụ ọhụrụ ga-enye gị ọgwụ lycotene kwa ụbọchị, ụbụrụ pụrụ iche nke bụ "ọgwụgwọ cholesterol".
- Garlic . Ọ bara uru n'ihi na ha niile, ọ bụ onye na-ahụ maka isi nri nke akwukwo nri.
- Mkpụrụ . Ngwado zuru oke iji belata "cholesterol" ọjọọ bụ iji 60 g nke ihe oriri ndị a belata cholesterol. Ejiri usoro ihe omimi mee n'oge nke omumu a, ka cholesterol na-acho n'ime ahu, ihe di elu karia.
- Peas . Nri nke gram 300 nke akwụkwọ nri a na-edozi kwa ọnwa ga-azọpụta gị site na otu ụzọ n'ụzọ anọ nke cholesterol zuru ezu.
- Azụ azụ . Omega-3 acid na-ebuso nsogbu a agha.
Kedu ngwaahịa nwere ike belata cholesterol:
- Almọnd na obere ego.
- Oliv mmanụ.
- Mkpụrụ dị iche iche.
- Avocado.
- Salmon bụ uhie ma ọ bụ sardines.
- Berry.
- Mkpụrụ vaịn. N'ihi na iji resveratrol ka ezigbo cholesterol na-abawanye, na mbelata dị njọ.
- Oke flakes na ọka dum.
- Nri na ihe ndị ọzọ soy. Mfe mfe dochie anụ, ọnụnọ nke eriri na-enyere aka belata cholesterol.
- White kabeeji. Ọ bara uru n'ụdị ọ bụla na nri nri kwa ụbọchị nke 100 grams.
- Akwukwo ndu di iche.
- Akwụkwọ nri na mkpụrụ osisi.
Nri ndị dị aṅaa na-ebelata cholesterol?
Ọ bụrụ na cholesterol na-emerụ ahụ dị n'ọbara gị, ịkwesịrị ịmalite ịlụso ya ọgụ iji gbochie ịmepụta ihe ndị na-eme ka ọbara gbasaa. A ga-etinye ngwaahịa ndị na-enyere kọlestụl ala ala aka n'ime nchịkọta ụbọchị.
- Oatmeal na ọka ndị ọzọ - n'ihi eriri, nke dị na flakes, na-ejikọta cholesterol dị na traktị nri, ekwela ka ọ banye n'ime ọbara ahụ.
- Mkpụrụ osisi bụ antioxidants, ndị agha na cholesterol. Mkpụrụ osisi ahụ ga-ewepụ ihe ndị na-emerụ ahụ, mkpụrụ pọmigranet ahụ ga-ehichapụ ihe ndị ahụ.
- Osisi - chebe sel site na cholesterol na mgbapụta free. Dabere na mkpụrụ vaịn, blueberries na strawberries.
- Mkpụrụ - mkpụrụedemede fatty achanus ga-enyere aka ịnọgide na-enwe ọkwa nkịtị nke cholesterol. Ọnụego kwa ụbọchị bụ 50 g.
- Mkpụrụ osisi - nwere eriri , B vitamin, folic acid na pectin ihe niile a ga-eme ka ahụ dị ọcha ma nye ume.
- Erimeri mmiri - azụ azụ site n'enyemaka nke iodine na abụba abụba agaghị enye ohere ọ bụla. Ọkpụkpụ Thrombi zuru oke na-ewepu kalenda.
Cheta nkwa nke ahụ ike bụ egwuregwu na iri nri dị mma. Ihe ndị ga-enyere aka belata cholesterol anyị maara ugbu a, ugbu a ka anyị chọpụta otú e si enye ahụ na enyemaka ndị ọzọ na ọgụ a.
Ihe ị ga - eme iji belata cholesterol dị n'ime ọbara:
- Njide ahụ dị arọ. E gosipụtara na okpukpu ọ bụla 0,5 na-amụba ọkwa cholesterol ugboro abụọ. Nri ziri ezi nwere 75% akwụkwọ nri, mkpụrụ osisi na ọka na pasent 25 nke ngwaahịa na anụ.
- Belata ihe oriri nke abụba. Dochie anu anu uhie, cheese, butter na azu, ulo ozuzu na mmanu olive.
- Hụ mmanụ olive n'anya, ọ gụnyere abụba na-agbanye n'ọbara, bụ nke bara uru maka ahụ.
- Belata ọnụ ọgụgụ nke àkwá na-eri. Ndị na-eri nri na-enye 3 pc. kwa izu.
- Ekwela ka mmepe nke atherosclerotic gbanwere, na-arapara na nri n'oge niile.