9 Nkịtị Cholesterol Reducers

Ndinaya

• 1. Niacin
• 2. Eriri agbaji
• 3. Mmezi nke Psyllium
• 4. Phytosterols
• 5. Soy Protein
• 6. Garlic
• 7. osikapa yist osikapa
• 8. Jinja
• 9. Flaxseed

Nchịkọta

Rybu ọkwa LDL cholesterol dị elu n’ọbara gị na-eme ka ohere nkụchi obi na ọrịa strok bawanye gị, yabụ ịchọrọ ime ihe niile ị nwere ike ime iji mee ka ogo kọlestrọl gị dị mma.

Ọ bụrụ na a chọpụtala gị na cholesterol dị elu, dọkịta gị nwere ike ịkọwapụta statins, ọgwụ nke ejiri belata LDL cholesterol. Dọkịta gị nwekwara ike ịnye ndụmọdụ mgbanwe na nri gị na usoro mgbatị ahụ gị. Mgbanwe ndị a na-eri na nri nwere ike ịgụnye ịgbakwunye nri ndị kachasị mma maka iweda cholesterol.

E nwere cholesterol abụọ dị iche iche:

• obere-lipoprotein (LDL), a na-akpọkwa "cholesterol" ọjọọ
• nnukwu-lipoprotein (HDL), a na-akpọkwa "ezigbo" cholesterol

Chọrọ inwe ọkwa LDL dị elu na ọkwa dị elu nke HDL. Ngwado cholesterol a tụrụ aro bụ:

• Ọnụ ọgụgụ cholesterol: ihe na-erughị milligrams 200 kwa deciliter (mg / dL)
• LDL cholesterol: ihe na-erughị 100 mg / dL
• HDL cholesterol: 50 mg / dL ma ọ bụ karịa

Could nwere ike nọrọ n’ihe egwu maka akwa LDL cholesterol ma ọ bụrụ na ị buru oke ibu ma ọ bụ ghara ịmega ahụ zuru oke. I nwekwara ike iketa ọchịchọ maka cholesterol dị elu.

Imeju gị na-eme cholesterol. I nwekwara ike inweta ya site na nri ụfọdụ nwere ya - mana ọ bụghị dịka nri sitere na abụba abụba na trans abụba. Typesdị abụba ndị a na-eme ka imeju gị mepụtakwu cholesterol.

Ma enwere nri - yana mgbakwunye sitere na nri - nke nwere ike belata kọlestrọl gị.

Gwa dọkịta gị banyere mgbakwunye ọ bụla ị na-atụle, karịchaa ma ọ bụrụ na ị dị ime.

1. Niacin

Niacin bụ vitamin B. Ndị dọkịta na-atụ aro ya mgbe ụfọdụ maka ndị ọrịa nwere cholesterol dị elu ma ọ bụ nchegbu obi. Ọ na-abara gị uru site na ịbawanye ogo nke ezigbo cholesterol na ibelata triglycerides, abụba ọzọ nwere ike igbochi akwara. Nwere ike iri niacin na nri, ọkachasị imeju na ọkụkọ, ma ọ bụ dị ka mgbakwunye.

Niacin a na-atụ aro ya kwa ụbọchị bụ miligram iri na anọ maka ụmụ nwanyị yana miligram 16 maka ụmụ nwoke.

Ejila ihe mgbakwunye belụsọ na dọkịta gị kwadoro ya. Ime nke a nwere ike ibute nsonaazụ dịka akpukpọ ahụ na ịcha ọcha, ọgbụgbọ, na ndị ọzọ.

2. Eriri agbaji

E nwere ụdị eriri abụọ: soluble, nke na-agbaze n'ime gel na mmiri mmiri, na insoluble. Soluble eriri lowers cholesterol absorption na n'ọbara gị.

Dị ka Malọ Ọgwụ Mayo si kwuo, eriri a na-atụ aro kwa ụbọchị bụ:

• ụmụ nwoke 50 na n'okpuru: gram 38
• ụmụ nwoke karịrị 50: 30 grams
• ụmụ nwanyị 50 na n'okpuru: gram 25
• ụmụ nwanyị karịrị 50: 21 grams

Ozi ọma ahụ, ọ bụrụ na ị na-alụso kọlestrọl ọgụ, bụ na eriri ahụ nwere ike ịgbanye na nri ị masịrịrịrị:

• oroma: 1.8 grams
• ube: 1,1 na 1.5 grams
• piich: 1.0 ka 1.3 gram
• asparagus (1/2 iko): 1,7 grams
• nduku: 1.1 grams
• achịcha wit niile (1 iberi): 0,5 grams
• oatmeal (iko 1 1/2): gram 2,8
• akụrụ akụrụ (millilita 175, ihe dị ka iko 3/4): 2.6 ruo 3 gram

3. Mmezi nke Psyllium

Psyllium bu eriri emere site na nkpuru nkpuru nke Plantago ovata osisi. Can nwere ike were ya n’ime ogwu ma ọ bụ gwakọta ya n’ihe ọ drinksụ drinksụ ma ọ bụ nri.

Inweta psyllium mgbe nile bu iji belata oke cholesterol. Ọ na - egbochi afọ ntachi ma nwee ike belata shuga shuga maka ndị nwere ọrịa shuga.

4. Phytosterols

Phytosterols bụ waxes sitere na osisi. Ha na-egbochi eriri afọ gị ịmịkọrọ cholesterol. Ha na-adịkarị na ọka, mkpụrụ, mkpụrụ osisi, na akwụkwọ nri.

Ndị na-emepụta nri amalitela ịgbakwunye phytosterols na nri ndị a kwadebere, dị ka margarine na yogọt. Nke ahụ ziri ezi: ịnwere ike iri nri nwere kọleji ma gbochie mmetụta nke cholesterol ahụ, opekata mpe ntakịrị, n'otu oge ahụ!

5. Soy Protein

Agwa soy na nri ejiri ha mee nwere ike belata LDL cholesterol ntakịrị.

Tofu, mmiri ara ehi soy, na agwa soy dị iche iche bụ ezigbo isi iyi nke protein na-adịghị mma, nke pụtara iri ha kama iri abụba dị ka anụ ehi nwere ike belata kọlestrọl n'ozuzu gị.

6. Garlic

Ihe cholesterol-belata nke galik edoghị anya. O nwere ike inyere ọrịa obi aka, mana 2009 nke ọmụmụ ahụike kwubiri na ọ naghị ebelata cholesterol kpọmkwem.

A na-eche Garlic na ọ nwere ahụike ọzọ, n'agbanyeghị, gụnyere iweda ọbara mgbali. Kporie ya na nri gi ma obu were ya dika mmeju.

7. osikapa yist osikapa

Osikapa yist bụ osikapa ọcha nke e tinyere yist. A na-eri ya ma jiri ya dị ka ọgwụ na China.

E gosipụtawo ihe mgbakwunye yist osikapa na-ebelata kọlestrọl, n'ihi na ha nwere monacolin K. Nke a nwere otu kemịkal kemikal dị ka lovastatin, ọgwụ na-agbadata kọlestrọl.

Otú ọ dị, ị gaghị achọta monacolin K na osikapa yist na-acha uhie uhie nke a na-ere na America n'ihi na iwu na 1998 na monacolin K bụ ọgwụ ma enweghị ike ree ya dị ka mgbakwunye.

Ka nwere ike ịchọta ihe mgbakwunye yist yist osikapa, mana ha anaghị enwe monacolin K.

nwekwara ike ịkpata akụrụ, imeju, na akwara.

8. Jinja

Otu 2014 gosipụtara na ginger nwere ike belata mkpokọta cholesterol na triglycerides gị, ebe emere na 2008 gosipụtara na ọ nwere ike belata ọkwa LDL cholesterol gị ma bulie cholesterol HDL gị.

Nwere ike were ginger dị ka mgbakwunye ma ọ bụ ntụ ma ọ bụ tinye ya, raw, na nri.

9. Flaxseed

Flax bụ ifuru na-acha anụnụ anụnụ nke toro na ọnọdụ okpomọkụ. Mkpụrụ ya na mmanụ si na ha bụ ezigbo ihe omega-3 fatty acids, nke nwere ọtụtụ uru ahụike, gụnyere ịwelite ọkwa cholesterol HDL gị.

Iji nweta nnukwu mmụba ahụike site na flaxseed, jiri mmanụ ya ma ọ bụ rie flaxseed ala, ọ bụghị dum. Ahụ anyị enweghị ike imebi mkpo na-egbuke egbuke nke mkpụrụ.