Cholesterol dị elu nke ọbara na - ebutekarịromrombosis, strok nke mbụ na nkụchi obi. Yabụ, ndị nwere hypercholesterolemia kwesịrị ịgbaso nri nke gụnyere ịjụ nri anụmanụ nwere abụba na iwebata ngwaahịa na-ahụkarị metabolism lipid na menu.
Iji belata ịdị n'otu nke cholesterol na-emerụ ahụ, ndị dọkịta na-atụ aro gụnyere mmanụ ihe oriri, grains dum, inine na mkpụrụ osisi na nri ụbọchị. Otu n'ime nri kachasị mma nwere nnukwu LDL n'ọbara bụ ube oyibo.
Ma olee otú mkpụrụ si esenidụt si emetụta ahụ? Kedu otu ọ bara uru ma kedu ihe kpatara eji jiri cholesterol dị elu?
Ngwakọta na uru bara uru nke ube oyibo
Ube oyibo bụ mkpụrụ osisi elongated na akwụkwọ ndụ akwụkwọ ndụ nwere uto doro anya. O nwere ezigbo nri ekwesighi - 165 kcal kwa 100 grams nke mkpụrụ osisi.
100 g nke ube nwere osisi nwere protein (2 g), carbohydrates (1.8 g), abụba (14, g), mmiri (72 g), ntụ (1.6 g) na eriri nri (6.7 g).
Ọzọkwa na mkpụrụ osisi na-acha akwụkwọ ndụ na - enwe ihe metụtara - iron, zinc, manganese, fluorine, selenium, ọla. Mkpụrụ amị bara ụba dị na macronutrients dị ka phosphorus, potassium, sodium, magnesium, calcium.
Ube oyibo ọzọ nwere vitamin dị iche iche: beta-carotene; B1,4,2,5,9,6; acid nke ascorbic; vitamin PP; phylloquinone.
Ube oyibo dị mma maka ọrịa shuga. Ọ nwere mannoheptulose, nke na-ebelata ume glucose. Ọzọkwa, mkpụrụ osisi ahụ na-akwalite mmụba nke shuga karị ma na-ebelata ohere nke ịmalite ịrịa ọrịa shuga 2, n'ihi eziokwu ahụ nwere vitamin K1.
Womenmụ nwanyị ga-erirịrị mkpụrụ ndụ akwụkwọ ndụ maka igbochi amụghị amụ na ida ibu. A na-ejikwa mkpụrụ na-edozi ahụ na cosmetology.
Ọ bụrụ na nwanyị na-eme masks ihu na-eme mgbe niile dabere na ube na-agagharị agagharị, mgbe ahụ akpụkpọ ahụ ga-adị nro ma nweta ụcha mara mma. Avocado mmanụ bara uru nke ukwuu maka ntutu, ebe ọ na - egbochi ntutu isi ma kpochapụ dandruff.
Umu nwanyi di ime gha eri ahihia. Site na oriri ya mgbe nile, anụ ahụ na-enweta nri niile dị mkpa. Na folic acid, nke bụ akụkụ nke ngwaahịa a, na-egbochi mmepe nke mmerụ ịmụ nwa.
Ube oyibo ga-aba uru maka ụmụ nwanyị menopausal. Ngwaahịa a na-ewepụ ihe mgbaàmà na-adịghị mma nke menopause. Iji nweta nsonaazụ ziri ezi, a ga-eri mkpụrụ osisi ahụ opekata mpe otu izu.
Nzaghachi site n'aka ndị dọkịta banyere ube oyibo dị mma mgbe niile. E kwuwerị, ọ na-echebe imeju na nsí ma nwee mmetụta na-egbu nje.
N'ihi ọgwụ phytonutrients, mkpụrụ osisi na-edozi ahụ na-ewepụ mmetụta ọjọọ nke gburugburu ọgba aghara. Ọzọkwa, ihe ndị a na - echebe mkpụrụ ndụ pụọ na ngbanye nke radicals na - egbochi mmepe nke ọrịa kansa.
Mkpụrụ ahụ nwere zeaxanthin na lutein. Ihe ndị a bụ carotenoids ndị na-eme ka ọrụ nke sistem na-arụ ọrụ nke ọma (mgbochi cataract). Ihe ndị na-echebe retina na radicals na-enweghị nsogbu, na-egbochi nsị mmiri na oghere, ma na-enwu ọkụ ultraviolet.
Ube oyibo dịkwa mma maka ụmụ nwoke. O nwere akwukwo ndi puru imeputa nkpuru nwoke na nkpuru nwoke na ala ma wulite elu.
Ekwesịrị ka ụmụaka rie ya. Ebe ọ bụ na ọ na-eme ka ụbụrụ na-emegharị ma na-akwalite mmụba nke calcium.
Ọrịa ọ bara uru iri ube oyibo:
- ọbara mgbali elu
- oke ibu
- ischemia obi;
- eriri afọ;
- atherosclerosis;
- ọnụ;
- amu amu
- angina pectoris;
- ọnya afọ;
- ụkọ vitamin;
- ọria aru
- ọzịza;
- afọ ntachi.
Otu ube oyibo si emetụta cholesterol
Iji ghọta ihe kpatara eji eji ube oyibo belata cholesterol, ndi sayensi duziri otutu ihe omumu. Nsonaazụ gosipụtara na ube igwe ejiri rụọ ọrụ na-eme ka profaịlụ lipid dị ukwuu.
Ndị ọrụ nyocha chọpụtara na ka otu izu riri mkpụrụ osisi na-acha akwụkwọ ndụ, ọkwa cholesterol ọbara n’etiti ndị mmadụ gbadara ruru 16%.
N'ime ihe ndị nwerela cholesterol dị elu n'ime ahụ, nsonaazụ ya bụ ndị a: ngụkọta cholesterol belatara site na 17%, LDL na ọnụego triglycerides belatara site na 22%, ihe HDL mụbara site na 11%.
Emere ụdị ọmụmụ a na Mahadum Pennsylvania. Ndị ọkà mmụta sayensị amụwo ike nke ihe oriri dị iche iche iji belata cholesterol.
Dịka isiokwu, a họrọ ndị buru oke ibu. Ndị nyocha jiri ụdị nri atọ:
- Ejiri abụba juru afọ n'ime mkpụrụ ọgwụ carbohydrates (ọka, mkpụrụ osisi). Nsonaazụ bụ mbelata 7 mg na LDL kwa 1 deciliter ọbara.
- Site na nkezi nke abụba (mmanụ oriri ghọrọ ihe ọzọ na ngwaahịa anụmanụ) na-enweghị eji ube oyibo. N'ihi ya, enwere ike iji LDL belata 8%.
- Na ọdịnaya nke abụba na-agafeghị oke (a na-eji mmanụ oriri dochie ngwaahịa anụmanụ) yana iji ube oyibo mee ihe mgbe niile. Mmechi - ọkwa LDL n'ime ọbara belatara ruo 14%.
Mana kedu ihe oriri nwere abụba abụba na - enweghị ube oyibo adịchaghị mma n'ịbelata cholesterol? A na-ahụkarị mmanụ sitere n'okike, nke mere na ha nwere abụba trans, nke nwere ike ịbawanye ohere nke nsogbu na arịa ọbara na obi.
Ọ tụgharịrị na abụba polyunsaturated abụba sitere na osisi nwere ike iwelite ọkwa nke oxidized LDL, ọkachasị, obere ụmụ irighiri ha ma belata ọdịnaya nke cholesterol bara uru n'ọbara.
Agbanyeghị, maka ịrụ ọrụ obi na arịa ọbara dị mma, ahụ gị chọrọ cholesterol dị mma yana nke na-adịghị mma. Oke nke ihe ndị a kwesiri idozi. Naanị dense na obere ururu nke LDL, nke na-enyere aka n'ọdịdị nke palesterol plaques, na-enwe mmetụta na-adịghị mma.
Abụba Trans, nke na-ejupụtakarị na mmanụ ihe oriri, na-eduga n'ịmepụta ihe na-emerụ ahụ. Ngwaahịa ọzọ nke nwere ike ịgbakwunye ọnụọgụ okpoproteins dị ntakịrị bụ shuga na carbohydrates ọ bụla (achịcha ọcha, semolina, pasta). Ihe ize ndụ ahụ ga-abawanye ma ọ bụrụ na i rie abụba trans na carbohydrates kwa ụbọchị ngwa ngwa.
Mana gịnị kpatara ube oyibo nwere cholesterol dị oke ukwuu ji arụ ọrụ? Nke bụ eziokwu bụ na o nwere abụba monounsaturated na-ahụkarị metabolism lipid.
Abụba ndị a hụrụ na peigator pears na-eweta uru ndị a na ahụ:
- mee HDL elu
- belata ịta nke triglycerides nke na-akpalite mmepe nke atherosclerosis;
- belata ọdịnaya nke obere, dense ahụ nke LDL kọlesterol n'ime ọbara.
Mkpụrụ osisi na-edozi ahụ nwere ogige ihe ndị dị ndụ, folic acid, ihe ndị metụtara (potassium) na vitamin (E, B). Ihe ndị a niile nwere mmetụta bara uru na akwara ọbara na obi.
Pigtosterols plọd a na-agagharị agagharị. Ndị a bụ akpụ eke na-egbochi ihe nzuzo cholesterol na imeju.
Ube oyibo nwere magnesium, nke na-eme ka LDL mebie ngwa ngwa. Ọzọkwa, mkpụrụ osisi ahụ nwere ọgwụ ascorbic - ọ na - edozi usoro cholesterol guzobe na mwepụ ya n'ahụ. Mkpụrụ osisi ahụ bara ụba na akụrụngwa, nke na-anaghị ekwe ka abụba anụmanụ anụmanụ n'ime eriri afọ.
Yabụ, n'ihi oke ọdịnaya nke bekee bara uru, ube oyibo belata cholesterol.
Ọ bụrụ na iri mkpụrụ osisi ruo afọ 3-5, ị nwere ike belata ihe ọghọm nke nkụchi obi site na 20% belata ohere nke ọnwụ site na 4-8%.
Etu esi eji cholesterol di elu.
Na hypercholesterolemia, a na-atụ aro iri ube oyibo nke nwere mkpụrụ osisi dị nro na nke siri ike nke na-enweghị uto ilu. Ọ bụrụ na mkpụrụ osisi chara acha, mgbe ahụ, a ga-ekewapụ peel ahụ na ya ngwa ngwa.
Dọkịta na-enye ndụmọdụ ka ị rie ube oyibo n’afọ na-enweghị nri na ụkọ. Ngwaahịa ọhụrụ nwere tinin, nke ga-enye mkpụrụ osisi ahụ uto ilu ma ọ bụrụ na enwere ọgwụgwọ okpomọkụ.
Ogo ube oyibo dị mma nwere ụtọ nke ọma. Ya mere, a na-ejikọkarị ya na azụ, azụ, anụ ọkụkọ, agbakwunye na salads. Ndị hụrụ nri Japan ụtọ na-ewere mkpụrụ osisi na-edozi ahụ dị ka ihe dị mkpa maka sushi na mpịakọta.
Ube oyibo na efere na ngwaahịa ndị ọzọ na-aga nke ọma:
- ham;
- salad tuna;
- sandwiches;
- osikapa
- akwụkwọ nri
- sauces, karịsịa tomato;
- sọlfọ oyi;
Ndị ọkachamara n'ihe banyere nri na-atụ aro ịgbakwunye pears nke pears na salads kama chiiz. Ya mere, ị nwere ike ịbelata oke abụba na nri ahụ, enwere ike belata ọdịnaya nke triglycerides na-enweghị afọ ojuju 90%.
Ntụziaka maka salad ube oyibo dị mfe, dị mma dị ka ndị a. Ikwesiri ịkwadebe celery, dil, kukumba, letus, ose na ube oyibo. A na-egwepịa ihe niile dị n’ime ya ma jiri ya mee ihe n’otu ihe ọ juiceụ ofụ lemon na mmanụ oliv.
Na Latin America, a na-eri mkpụrụ osisi dị ka ndị a: a na-egbute mkpụrụ osisi ahụ na ọkara, a na-ewepụ mkpụrụ ahụ. Ọkara obere nnu, fesa ya na lemon ihe ọ andụ andụ ma rie pulp na teaspoon.
N'agbanyeghị uru dị ukwuu nke ube nwere ike ịmị mkpụrụ, enwere ike ị oneụ otu mkpụrụ kwa ụbọchị. E kwuwerị, ọ bụ calorie nke ukwuu ma ya eri nri ọ na - achịkwaghị achịkwa, oke ahụ nwere ike ịba ụba.
Ọzọkwa, mkparị nke ube oyibo na-eduga n'eziokwu ahụ na ihe ndị mejupụtara ya na-amalite imekọ ihe na coumadin. Ihe a na - egbuze ọbara, nke nwere ike ibute ọbara ọgbụgba.
Iji rie ngwaahịa mara mma, ọ dị mkpa ịmata otu esi edobe mkpụrụ na-edozi ahụ nke ọma. Mkpụrụ osisi chara acha kwesịrị idobere n'ime obere nke friji maka ihe na-erughị ụbọchị atọ.
Maka nchekwa dị ogologo, ọ ka mma ịzụta ube oyibo. Nke mere na ọ dọtara, ị nwere ike jiri akwa nhicha wee kechie ya na windowsill.
A tụlere uru na ọghọm nke ube oyibo na vidiyo n'isiokwu a.
