Maka obere LDL na siri ike HDL, chọpụta ihe oriri ị kwesịrị iri
O nwere ike ịbụ na ị nụla na ụdị nri dị iche iche a ghere eghe, mmanụ ndị a gụrụ mmanụ, na ihe ndị na-emepụta abụba bụ ndị cholesterol bụ ndị kachasị izere, ọ bụghịkwa ndị na-ahụ ọkwa cholesterol ha. Òtù Na-ahụ Maka Obi America na-atụ aro na onye ọ bụla ga- egbochi ihe oriri ndị a, ebe ha nwere trans na abụba jupụtara, ụdị "ọjọọ" nke na-ebuli LDL cholesterol ma na-eduga n'ime nrụpụta ihe na akwara.
Ma, gịnị banyere abụba "ahụike" ahụ? Enwere ihe dị otú ahụ n'ezie?
Ụdị ahụ ike
Na okwu, oke. Dịka e nwere nhọrọ ndị na-ebuli cholesterol ọjọọ gị, e nwere ezigbo nri na-edozi ahụ bụ nke na-ebuli HDL (ụdị cholesterol), na LDL dị ala, na-echebe gị pụọ na ọrịa obi na ọrịa strok. Ihe oriri na njedebe nke ndụdụ gị dị ike. Ma ọ bụrụ na ị hụrụ ube oyibo, na abụba, mkpụrụ osisi creamy nke na-eme salad zuru okè ma ọ bụ Sanwichi topping, ị ga-enwe obi ụtọ ịnụ na ọ bụ nnukwu HDL-boosting abụba!
Kedu ihe bụ HDL?
HDL, ma ọ bụ lipoprotein dị elu , bụ ụdị nchebe nke cholesterol nke na-eburu cholesterol ọjọọ site na akwara na n'ime imeju ebe enwere ike ịkụda ya ma kpochapụ ya. Mgbe HDL gị dị elu (60 mg / dl ma ọ bụ karịa ka a na-achọ ma ọ bụ ma nwoke ma nwanyi), ihe ize ndụ gị nke ọrịa obi ma ọ bụ ọrịa obi bụ ala. Mgbe HDL gị dị ala (maka ụmụ nwanyị na-erughị 50 mg / dl, maka ndị ikom na-erughị 40 mg / dl), ohere ịnweta nkụchi obi ma ọ bụ ọrịa obi na-amụba.
1. Ube oyibo
Avocados bụ ezigbo ihe na-eme ka abụba acids, bụ nke na-eme ka HDL na ala LDL dị elu. N'ime ọmụmụ ihe ọmụmụ 2015 nke a na-ebipụta na Journal of the American Heart Association, na- eri otu ube oyibo n'ụbọchị ọ na-agbaso nri nri na-abụchaghị abụba jikọtara ya na pasent 13.5 mg / dL na cholesterol ọjọọ, ma ọ bụ LDL, ọkwa.
A na - eme ka ọtụtụ ọbara ndị ọzọ dịkwuo mma na ndị na - agụ ya bụ ndị kpochapụrụ ube oyibo n'ụbọchị, gụnyere cholesterol zuru ezu, triglycerides, obere LDL, non HDL cholesterol, na ndị ọzọ.
Ntuziaka Nkwadebe: Avocados nwere calorie 235 kwa iko (146 g), ya mere njikwa akara bụ isi. Maka nri Sanwichi "California", gbalịa ½ nke ube oyibo na letus, tomato, na yabasị na-ajụ-size, ọka dum pita. Gbakwunye lemon na otu tablespoon nke hummus aromatic (horseradish, lemon, ma ọ bụ garlic) maka agbakwunyere agbapụ.
2. Nri nke Antioxidant-Rich
Nnyocha e mere na 2016 nke e bipụtara n'akwụkwọ nri bụ Nutrients gosiri na nri nri antioxidant na-ebuli HDL ọkwa dịka triglycerides. Ihe oriri na-eri antioxidant gụnyere chocolate, tomato, beets, odo odo, mkpụrụ vaịn na-acha uhie uhie, kale, akwụkwọ nri, na-acha akwụkwọ ọbara ọbara, na mkpụrụ osisi na akwụkwọ nri ndị ọzọ.
Ntuziaka Nkwadebe: Maka HDL-boosting, nri antioxidant bara ụba, gbalịa ịmepụta smoothie nwere tomato, kale ma ọ bụ spinach, avocado, na mmiri ara ehi na-abụghị mmiri ara ehi dị ka mmiri ara ehi almond.
3. Niacin-Rich Foods
A kweere na Niacin (vitamin B3) na-egbochi mmepụta cholesterol n'ime ahụ. Ọ bụ ezie na niacin na ndenye ọgwụ ndenye ọgwụ yiri ka ọ dị irè na-amụba HDL, ọ nwere ike inwe mmetụta dịka nchịkọta, itching, na isi ọwụwa, n'ihi ya, ị nwere ike ịchọrọ ịtinye ihe oriri na-edozi na nri gị.
A na-ahụ Niacin n'ọtụtụ dị elu na mushrooms, anụ ọkụkọ, halibut, tomato, letus ryeine, achịcha ndị bara uru, na ọka.
Ntuziaka Nkwadebe: Ndị na-eme ka ndị omekome na-emegharị ahụ bụ ihe na-enye obi ụtọ na nri ọ bụla. I nwekwara ike ghee ha ma jiri ya mee ihe dị egwu maka ọkụkọ ma ọ bụ kabobs.
4. Oatmeal
Nnyocha ole na ole na-egosi na oriri oats na-enye aka n'ibelata cholesterol zuru ezu na LDL ("cholesterol"), ma ọ dịghị eweda HDL cholesterol gị.
Ntuziaka Nkwadebe: Ịgbakwunye pawuda n'ala na ½ otu ounce nke walnuts (7 shelled halves) na-eme ka nri ụtụtụ oatmeal dịkwuo mma.
5. Azụ azu
Nnyocha ọmụmụ ọmụmụ na 2014 bụ PLoS One chọpụtara na ihe oriri na-eri nri gụnyere azụ, karịsịa abụba abụba, na-amụbawanye ihe ndị dị na HDL, bụ nke nwere ike inye aka melite njem nke cholesterol n'akụkụ ahụ dum. American Heart Association na-atụ aro iri nri azụ ma ọ dịkarịa ala ugboro abụọ n'izu, karịsịa ụdị nke nwere omega-3 abụba, dịka salmon, trout, na azụ asa. A na-atụle ọrụ a dịka ogbe nri 3.5.
Ntuziaka Nkwadebe: Achịcha almond cluster na-agbakwụnye, ọbụna karịa, omega-3s na nri ọ bụla.
Buru n'uche na mgbanwe ndị na-eri nri na-aga n'ihu n'iji ndụ eme nhọrọ maka usoro ahụ cholesterol dị mma. Mmega ahụ na-egbu egbu, ụkọ ọnwụ na izere ịṅụ sịga niile na-enye aka na ọkwa elu cholesterol dị elu . Cheta na ọtụtụ obere mgbanwe nwere ike ịgbakwunye na nnukwu nsonaazụ.
> Isi mmalite:
> Andon, Mark B., Anderson, James W. State nke Art Nyocha: Oatmeal-Cholesterol Connection: 10 Afọ Mgbe American Journal of Lifestyle Medicine 2008 2: 51-57.
> Mmetụta nke Mkpụrụ zuru ezu, Azụ na Bilberries na Profaịlụ Metabolic Serum na Lipid Nyefee Protein Ihe: A Nchọpụta Random. Ejiri otu . 2014 February.
> Kim K, Vance TM Chun OK. Enwere ike ịnweta ikike nke Antioxidant nke dị na nri na ihe mgbakwunye na Ntube Atherogenic Dị Mfe na US okenye. Nri. 2016 January.
> Li Wang, Peter L. Bordi, Jennifer A. Fleming, Alison M. Hill, Penny M. Kris-Etherton. Mmetụta nke Ụba nri na-abaghị uru na-enweghị Avocados na lipoprotein ngụkọta Number, Size na Subclasses na Overweight na Obese okenye: A Randomized, Ikpe Controlled. Akwụkwọ akụkọ nke American Heart Association. 2015 January
> Ihe Ntuzi Akwukwo Nso nke American Heart Association. 2015 August.
> Mayo Clinic Staff. Niacin nwere ike ime ka cholesterol dị mma. 2014 August.