Ise iji hụ na ọ̀tụ̀tụ̀ cholesterol ziri ezi

Ise iji hụ na ọ̀tụ̀tụ̀ cholesterol ziri ezi

Ahụ mmadụ chọrọ cholesterol iji wuo mkpụrụ ndụ na homonụ dị mma ma rụọ ọrụ ụfọdụ dị mkpa, mana ọ dị mkpa ka mmadụ mara ọkwa cholesterol ya iji mara ihe ize ndụ nke ọrịa obi.

A na-ama ọkwa cholesterol dị n'ime ahụ dị ka ezigbo cholesterol (HDL) na cholesterol ọjọọ (LDL) cholesterol dị elu n'ime ahụ nwere ike ịbanye na mgbidi nke akwara vaskụla wee mepụta nkwụnye ego siri ike nke na-ebute ọrịa obi. Ya mere, dị ka ihe webụsaịtị Jagran bipụtara, ndị ọkachamara na-atụ aro ụfọdụ mgbanwe ndụ iji hụ na ọkwa cholesterol ziri ezi, dị ka ndị a:

1. Belata abụba juru eju

A na-akpọ abụba juru eju dị ka “abụba ọjọọ” ma na-ahụ ya na nri anụmanụ dị ka anụ ehi, anụ ọkụkọ, na ngwaahịa mmiri ara ehi zuru oke. Dị ka weebụsaịtị Mayo Clinic si kwuo, abụba juru eju nwere ike ibuli mkpokọta cholesterol n'ime ahụ, yabụ ibelata iri abụba juru eju nwere ike ibelata cholesterol lipoprotein dị obere (LDL), nke bụ “ọjọọ” cholesterol.

2. Mụbaa eriri soluble

Fiber soluble na-agbaze ngwa ngwa n'ime mmiri ma na-agbajikwa ghọọ ihe dị ka gel na eriri afọ, ọ nwere ike ibelata mmịnye cholesterol n'ime ọbara. , broccoli, mkpụrụ osisi chia, na poteto dị ụtọ.

3. protein whey

A na-enweta protein whey site na whey, akụkụ mmiri nke mmiri ara ehi nke na-ekewapụ na curds mgbe ị na-eme cheese. Dị ka weebụsaịtị Mayo Clinic si kwuo, iwere protein whey dị ka mgbakwunye nri na-edozi ahụ na-ebelata ma cholesterol na-emerụ ahụ na mkpokọta cholesterol, yana ọbara mgbali elu.

4. Omega-3 fatty acids

Omega-3 fatty acids, nke a maara dị ka abụba dị mma, bụ nri ahụike siri ike nke kwesịrị ịbụ akụkụ nke nri gị kwa ụbọchị. Ebe nrụọrụ weebụ Cleveland Clinic na-akọwa na omega-3 fatty acids na-enyere aka belata ọkwa triglyceride.

Inwe ọtụtụ triglycerides n'ime ọbara (hypertriglyceridemia) na-abawanye ohere nke atherosclerosis na, site na nke a, nwere ike ịbawanye ohere nke ọrịa obi na ọrịa strok.

5. Wepụ abụba trans

Nri dị elu nke abụba trans na-abawanye ohere nke ọrịa obi, nke na-egbu ọtụtụ nde ndị okenye gburugburu ụwa. Dị ka ihe webụsaịtị Mayo Clinic bipụtara si kwuo, ka mmadụ na-erikwu abụba trans, ka ohere nke ọrịa obi na-abawanye.

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