Ihe oriri 21 dị na cholesterol

Ndinaya

• Nri Na-abawanye Cholesterol Na-adịghị Mma
• Nri Na-abawanye Ezi Cholesterol

Enwere ike ịchọta kọlestrọl na nri sitere na anụmanụ, dịka nkochi ime akwa, imeju ma ọ bụ amịrị, dịka ọmụmaatụ. Cholesterol bụ ụdị abụba dị na ahụ dị oke mkpa maka ịrụ ọrụ sel nke ọma, ọ bụrụhaala na ụkpụrụ dị mma, nke a bụ n'ihi na mgbe agbanwere ọkwa cholesterol na ahụ, ọ nwere ike ịnọchite anya ihe egwu ahụike .

Foodsfọdụ nri dị ka ube oyibo na salmọn na-enyere aka ịbawanye ogo nke kọlestrọl dị mma, HDL, nke na-enye aka kpuchido cholesterol, n’aka nke ọzọ, imeju ehi, dịka ọmụmaatụ, na-akwado mmụba nke kọlestrọl ọjọọ, LDL, nke nwere ike iweta nsonaazụ maka ahụike. . Mụtakwuo banyere ụdị cholesterol.

Nri Na-abawanye Cholesterol Na-adịghị Mma

A ghaghị izere nri ndị na-emewanye cholesterol ọjọọ, ọkachasị ndị nwere nsogbu obi, n'ihi na ha bara ọgaranya n'ụba abụba. Examplesfọdụ ihe atụ bụ:

• Azụ eghe, anụ achicha, fries French;
• Soseji, salami, anụ ezi, mmanu abuba;
• Chocolate, ihe ọ chocolateụ chocolateụ chocolate, kuki na pies ndị e mepụtara;
• Mmiri ara ehi zuru oke, mmiri ara ehi kpụkọrọ akpụkọ, chiiz na-acha odo odo, ude gbara ụka, ntụziaka na ude uto, ice cream na pudding.

A ghaghị izere nri abụọ dị na tebụl na ndị dị na ndepụta ahụ LDL cholesterol dị elu karịa 130 mg / dL.

Nri Na-abawanye Ezi Cholesterol

Nri ndị na-enyere aka ịbawanye ezigbo cholesterol bara ọgaranya na abụba na-edozi ahụ, na-eme dị ka cardioprotectors ma na-akwado mmụba nke cholesterol HDL. Examplesfọdụ ihe atụ bụ:

• Ube oyibo;
• Mmanụ oliv, mmanụ ọka, mmanụ sunflower, mmanụ canola, ahụekere;
• Ahụekere, almọnd, obi, flaxse, mkpụrụ sunflower, sesame;
• Salmọn, tuna, sardines;
• Garlic yabasị;
• Soy;
• Ahụekere bọta.

Iri nri ndị a n'ime nri kwesịrị ekwesị bara ụba na fiber, yana omume mmega ahụ mgbe niile, na mgbakwunye na ịkwalite mmụba nke ọkwa cholesterol, na-enye aka n'ibelata ibu.

Lelee ụfọdụ ndụmọdụ iji belata cholesterol na vidiyo na-esonụ: