11 Nri nke Dị Mma Maka Obi Gị

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Akpa Uhie

Iri nri dị mma na ọnụ ọgụgụ dị mma nke calorie bụ otu ụzọ dị mma iji lekọta obi gị. Òtù Na-ahụ Maka Obi n'America na-atụ aro nri bara ụba na mkpụrụ osisi na akwụkwọ nri, mkpụrụ ọka dum, abụba na abụba, anụ ọkụkọ, azụ, na mkpụrụ. Nke a bụ ezigbo ndụmọdụ. Ya mere, tutu ị dee ederede nri ị na-esote, lelee ụfọdụ n'ime ihe oriri anyị nwere mmasị obi.

Apụl nwere phytochemical a na-akpọ quercetin nke na-eme dị ka onye na-eme ihe na-eme ihe na-adịghị mma na-egbu egbu ma nwee ike inye aka gbochie mgbochi ọbara . Apụl nwere vitamin na eriri, na-abịa n'ọtụtụ dị ụtọ ma dị obere. Rie udara nke nwere otutu ogwu walnuts ma obu almọnd dika nri siri ike ma obu tinye shia di ogwu gi.

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Avocados

Avocados bara ọgaranya na abụba mmanụ , dịka mmanụ oliv, ha jikwa vitamin na phytochemicals na-arụ ọrụ dị ka antioxidants iji kpuchie obi gị (na akụkụ ndị ọzọ nke ahụ gị).

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Akwụkwọ nri Green Leafy

Akwụkwọ nri green leafy bara ọgaranya na vitamin, mineral na fiber, tinyere ha calorie. Ejikọtala akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ na ncheta nke ọma ka ị dị afọ. Jiri akwukwo ahihia ohuru dika akwukwo salad ma obu jee chard chara ma o bu kale dika nri akuku. Munch na broccoli ohuru na-enye ya nri n'oge nri.

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Oats

Oats nwere eriri a na-acho a na-akpọ beta glucan nke na-enyere aka belata cholesterol zuru ezu na LDL cholesterol. Spoble fiber na -enye aka mee ka usoro nsị gị dị mma. Enwe oatmeal na obere obere shuga shuga na ọtụtụ strawberries na walnuts maka nri ụtụtụ. Mkpụrụ ọka oyi ndị a na-eme na oats dịkwa mma maka gị - hụ na ịhọrọ ụdị na-enweghị shuga na-emepụta shuga.

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Mmanụ Oliv

Oliv mmanụ na-ebelata ihe ize ndụ nke ọrịa obi gị site n'imelata ọkwa LDL cholesterol , ọ bụkwa akụkụ dị mkpa nke nri Mediterranean. Họrọ mmanụ olive maka isi nri ma ọ bụ mee ka ọ dị mma maka nri ọka zuru oke site na ị wụsa mmanụ mmanụ n'ime obere efere ma gbakwunye otu balsamic mmanya na a fesa nke oregano.

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Mmanya uhie

Mmanya Red nwere polyphenols nke nwere ike ịdị mma maka obi gị. Ma jide n'aka na ị ga-enwe obi ụtọ na njedebe. Nnyocha na-egosi na ọ bụ naanị anọ na asatọ nke mmanya uhie kwa ụbọchị bụ ihe niile ị chọrọ. Ị nwere ike ịṅụ mmanya ahụ kpamkpam ma ṅụọ mmanya ma ọ bụ na-aṅụ mmanya ma na-enweta uru ahụ ike.

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Salmọn

Salmon bụ ezigbo ihe iyi omega-3 nke na-echebe obi gị site na mbenata ma njo na ihe ize ndụ nke mkpara ọbara. Aṅụ ndị a na-arụkwa ọrụ iji mee ka ọkwa cholesterol dị mma. Ruru salmon ma obu ozo ozo dika ohia, sardines, ma o bu ihe ogwu dika okpukpu abuo. Maka nri nri obi, gbalịa salmon steeds na akwukwo nri akwukwo ndu na salad nke ozo site na iji ihe omimi lemon kama ibu ihe ndi ozo.

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Soy na Soy Foods

Soy protein nwere ike igbochi ọgụ obi, karịsịa ma ọ bụrụ na eji ya eji dochie anụ anụ uhie. Iri nro kama nke anụ ga-ebelata ihe oriri na abụba gị na oke omega-3 gị. Tinye na tofu na ntutu gị kachasị mma ma ọ bụ wụsa mmiri ara ehi soy nke ụtụtụ.

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Tomato na Tomato Ngwaahịa

A na-enweta vitamin na tomato, ihe ndị dị na tomato bụ mkpụrụ lycopene dị elu. Ịnweta lycopene na-eri nri gị nwere ike inyere gị aka chebe obi gị, karịsịa ma ọ bụrụ na nri gị ugbu a adịghị enye gị niile antioxidants ị chọrọ. Ya mere tinyekwuo mpekere tomato na sandwiches na salads ma ọ bụ nwee tomato nke dabeere na ihe oriri na ọka wheat dum.

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Na-agagharị

Ọtụtụ mkpụrụ nwere abụba ndị dị ndụ, vitamin E, na ihe ndị ọzọ dị n'okike nke na-enyere aka ịnọgide na-enwe ọkwa cholesterol. Ugwu dị iche iche dị iche iche n'ihi na ha bụkwa isi iyi nke omega-3 bara uru nke osisi. Walnuts na-eri nri dị ukwuu na mkpụrụ osisi. Maka nri ụtụtụ, fesa ụfọdụ walnuts nke dị n'elu otu nnukwu efere nke oatmeal ogwu tinyere obere mmanụ aṅụ ma ọ bụ blueberries.

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Mkpụrụ zuru ezu

Mkpụrụ zuru ezu na-enye vitamin, mineral, na eriri nke ga-enyere aka mee ka obi gị dị mma na nke ala LDL-cholesterol na triglycerides . Mee Sanwichi na pasent abụọ nke 100-percent achịcha zuru oke, atọ ounces nke ara na-eto eto, ọtụtụ mkpụrụ osisi sliced ​​na avocado, tinyere letus na obere mọstad. I nwekwara ike gbanwee site na pasta ọcha na nri ọka zuru oke.

_{Isi mmalite:}

_{Biorklund M, van Rees A, Mensink RP, Onning G. "Mgbanwe nke ọbara ọbara na lipprandial glucose na insulin concentrations mgbe oriri nke ihe ọṅụṅụ na beta-glucans si oats ma ọ bụ ọka bali: ikpe a random-achịkwa ikpe." Eur J Clin Nutr. Nov, 59 (11): 1272-81.}

_{Hollænder PL, Ross AB, Kristensen M. "Mkpụrụ zuru ezu na ọbara egbugbere ọnụ na-agbanwe na o doro anya na ndị okenye nwere ahụ ike: nyocha nhazi na meta-nyochaa nke ọmụmụ ọmụmụ na-enweghị usoro." Am J Akwalite Nutr. 2015 Sep; 102 (3): 556-72.}

> Hubbard GP, Wolffram S, Lovegrove JA, Gibbins JM. "Nchịkọta nke quercetin na-egbochi nchịkọta platelet na akụkụ ndị dị mkpa nke ụzọ ntinye nke okpokoro na-esite na collagen -mimulated platelet n'ime mmadụ." J Thromb Haemost. Dec, 2 (12): 2138-45.

_{Joshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, Spiegelman D, Willett WC. "Mmetụta nke mkpụrụ osisi na akwukwo nri na ihe ize ndụ maka ọrịa obi obi." Ann Intern Med. Jun 19; 134 (12): 1106-14.}

> Ros, E. "Mkpụrụ na CVD." Br J Nutr. 2015 Apr; 113 Suppl 2: S111-20.