Isi nri ise kachasị mkpa iji mee ka abụba bara uru

Isi nri ise kachasị mkpa iji mee ka abụba bara uru

A maara cholesterol dị ka ihe na-emerụ ahụ, mana ọ dị mkpa maka ahụ ike. N'ezie, imeju na-emepụta cholesterol, nke ahụ na-eji ụzọ dị iche iche eme ihe, dị ka mmepụta hormone. Mana iri oke nke ụfọdụ ụdị abụba - juputara na abụba trans, dịka ọmụmaatụ abụba ndị a na-achọta na anụ abụba na nri eghe eghe - nwere ike ibuli ọkwa LDL cholesterol. Dị ka American Heart Association si kwuo, cholesterol "ọjọọ" nwere ike ịmalite n'ime akwara gị, na-abawanye ohere nke ọrịa obi na ọrịa strok.

Dị ka akụkọ nke webụsaịtị Eating Well bipụtara si kwuo, ịmachi isi mmalite nke abụba juputara na abụba trans dị mkpa maka iweta ọkwa cholesterol ọbara n'ụzọ ziri ezi. Ma enwere akụkụ ntụgharị: ọtụtụ abụba nwere ahụike obi nwere ike imezi ọkwa cholesterol, ma ọ bụ site na ibelata LDL ma ọ bụ iwelie ezigbo cholesterol HDL (ma ọ bụ abụọ). Ha bụ abụba na-adịghị mma, nke gụnyere monounsaturated na polyunsaturated fatty acids.

“A na-achọta abụba mono na polyunsaturated n'ụdị nri dị iche iche, site na nri anụmanụ, dị ka azụ na azụ̀, ruo n'ihe ọkụkụ, dị ka akị na mkpụrụ, ịkpọ aha ole na ole,” ka ọkachamara n'ihe banyere nri bụ Maria Laura Haddad-Garcia na-ekwu.

Isi iyi abụba kacha elu

Nnyocha na-egosi na enwere nri nwere trans fatty acids nke nwere ike inye aka belata ọkwa cholesterol na-emerụ ahụ n'ime ọbara, dị ka ndị a:

pistachio

Nyocha meta-2021 nke nnwale iri na abụọ enweghị usoro nke akwụkwọ akụkọ Food Science and Nutrition bipụtara chọpụtara na iri pistachios maka ihe dịka izu iri na abụọ belatara mkpokọta cholesterol site na isi asaa; Ọkwa LDL kọlestrọl belatakwara site na isi anọ, ma enwekwara mbelata na triglycerides. Iri ihe na-erughị gram 12 kwa ụbọchị na-eme ka mgbawa nke acid fatty dị n'ime ahụ dịkwuo mma, ha nwekwara nri ndị dị ka vitamin E, antioxidants na potassium nke nwere ike ibelata mbufụt na mbufụt, si otú ahụ na-eme ka ọrụ arịa ọbara dịkwuo mma. Pistachios nwekwara phytosterols, nke bụ ogige osisi mara maka ikike ha na-ebelata cholesterol.

mkpụrụ flax

Dabere na nnwale ụlọ ọgwụ 2022 nke e bipụtara na akwụkwọ akụkọ Explore, ndị okenye nwere ọbara mgbali elu bụ ndị riri ihe dị ka gram 30 nke mkpụrụ flax kwa ụbọchị maka izu iri na abụọ hụrụ ọbara mgbali systolic ha (ọnụọgụ kachasị na ọgụgụ ọbara mgbali) belata site na isi iri na atọ. Ngụkọta ọkwa kọlesterol nke ndị riri mkpụrụ flax gbadakwara ihe karịrị isi iri abụọ. Dị ka American Heart Association si kwuo, ịchịkwa cholesterol ọbara ma ọ bụrụ na mmadụ nwere ọbara mgbali elu bụ ihe mgbaru ọsọ mara mma, n'ihi na ihe nkwụnye ego dị n'ime akwara nke na-agbakọta ka oge na-aga na-ebute cholesterol dị elu, na-eme ka ọ sie ike ịgbanye ọbara site na arịa, na-eduga na ọbara mgbali elu.

ube oyibo

Dị ka data sitere na Ụlọ Ọrụ Na-ahụ Maka Nchịkwa na Mgbochi Ọrịa na United States (CDC), inwe ọkwa HDL dị elu nwere ike ime ka ahụike obi dịkwuo mma, n'ihi na ọ na-ewepụ LDL cholesterol na-emerụ ahụ na akwara ma weghachite ya na imeju, ebe a gbajiri agbaji wee chụpụ ya. si ahu. Ịtinye ube oyibo na nri nwere ike ịmị mkpụrụ, dịka nsonaazụ nke nyocha nyocha, nke e bipụtara na 2018 na American Journal of Clinical Nutrition, chọpụtara na iri ube oyibo na-eme ka ọkwa cholesterol HDL dị elu, n'ihi na ọ bara ụba na sterols osisi, eriri, na abụba monounsaturated. nke nwere ike ịrụkọ ọrụ ọnụ iji mee ka ọkwa cholesterol dị mma.

mmanụ oriri

Garcia na-ekwu na nkwenkwe a na-ahụkarị bụ na naanị mmanụ oriri na-edozi ahụ bụ mmanụ oliv, mana nchọpụta na-egosi na mmanụ ihe oriri ndị ọzọ dị ka ube oyibo, sesame, ahụekere na canola nwere ike ịkwado ahụike obi.

Mmanụ akwụkwọ nri bara ụba na antioxidants na-achịkwa cholesterol na sterols osisi na-ebelata ọkwa LDL ọjọọ na triglycerides, Garcia kọwara.

Azụ nwere abụba

Iri ihe dị ka gram 250 nke azụ nwere abụba kwa izu na-enye ọkwa cholesterol ka mma, gụnyere ezigbo ọkwa HDL cholesterol, nke nwere ike ibelata ihe ize ndụ nke ọrịa obi, dị ka nyocha e bipụtara na 2020 na British Journal of Nutrition. Azụ ndị nwere abụba nwere omega-3 fatty acids, nke nwere ike inye aka belata mbufụt na ọbara mgbali, yana ibelata ohere nke mkpụkọ ọbara. Ndepụta azụ nwere abụba gụnyere sardines na salmon.

Ndụmọdụ ndị ọzọ

Otu American Heart Association na-adụ ọdụ na ọ bụrụ na mmadụ nwere cholesterol dị elu, mgbanwe ndụ ya na ọgwụgwọ ahụike nwere ike inyere ha aka iweghachi cholesterol ha n'ụzọ dị mma, dịka ndị a:

• Soro nri na-edozi ahụ́ nke obi, nke gụnyere iri isi iyi nke abụba na-ejughị afọ tinyere mkpụrụ osisi, akwụkwọ nri, mkpụrụ osisi dum, anụ na-esighị ike (dị ka ọkụkọ, toki, na azụ), mkpụrụ, mkpụrụ, na mkpo.
• Mee mgbatị ahụ n'ihi na ọ na-ebuli ọkwa HDL nchebe.
• Kwụsị ise siga ọdịnala na eletrọnịkị.
• Nọgide na-enwe oke ahụ ike.Iwepu obere ibu - 5% ruo 10% nke ịdị arọ gị ugbu a - nwere ike ime mgbanwe.
• Ịga n'ihu na-aṅụ ọgwụ ma ọ bụrụ na dọkịta na-agwọ ọrịa kpebiri ịmalite ha.

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