Kedu ka esi belata cholesterol na Ramadan?

Kedu ka esi belata cholesterol na Ramadan?

Cholesterol dị elu n'ime ahụ bụ ihe na-enye ọtụtụ mmadụ nsogbu n'ihi nnukwu nsogbu ahụike ọ na-ebute metụtara ọrịa obi, ọkachasị n'ọnwa Ramadan na nnukwu oriri ezinụlọ na-eri nri dị iche iche. Iji gbochie nchegbu a, ndị ọkachamara n'ihe banyere nri na-atụ aro ụfọdụ mgbanwe ndụ dị mfe nke ga-achịkwa ọkwa cholesterol n'ime ahụ.

Nke a bụ ndụmọdụ 5 dị mfe nke webụsaịtị “Eri Nke a” nyere, dabere na mkparịta ụka ya na ndị ọkachamara n'ihe banyere nri Laura Burak na Lauren Manker ga-eme ka usoro iwetu cholesterol dị mfe, ha bụ ndị a:

1- Lekwasị anya na nri dị mma, na-edozi ahụ

Burak na-akwado na iri ọtụtụ nri ahụike, dị ka mkpụrụ osisi, akwụkwọ nri, na abụba na-eme ka obi dị mma, dị ka akị raw, ube oyibo, mmanụ oliv na azụ nwere abụba, dị ka salmon, na-enyere aka nke ọma n'ibelata ọkwa cholesterol na-emerụ ahụ n'ime ahụ. .

2- Oat

Oats nwere ndepụta dị ogologo nke uru ahụike, n'ihi na ha na-enyere aka melite ahụ ike eriri afọ, belata oke ibu, melite nguzogide insulin, ma na-enyere aka belata cholesterol, n'ihi na oatmeal nwere eriri a na-akpọ beta-glucan, nke na-enyere aka iwepụ cholesterol, dị ka ọ dị. ọkachamara ..

3- Zere nri edoziri na shuga

N'adịghị ka ihe ụfọdụ ndị mmadụ kwenyere, ịṅụbiga mmanya ókè bụ isi ihe na-akpata cholesterol dị elu jikọtara ya na ọrịa obi, ya mere ndị ọkachamara n'ihe banyere nri na-adụ ọdụ ka a na-ezere nri ndị a haziri ahazi na ihe ụtọ.

4- Rie anyụ

Akụ bụ otu n'ime ngwọta anwansi maka ibelata ọkwa cholesterol n'ime ahụ, n'ihi na ọ bụ isi iyi sitere n'okike nke lycopene, carotenoid, nke, mgbe a na-eri ya kwa ụbọchị na ụfọdụ doses, nwere ike ibelata ọkwa cholesterol nke lipoprotein dị obere.

Dị ka nsonaazụ nke nnwale ụlọọgwụ nke e bipụtara na Current Developments in Nutrition si kwuo, a na-ejikọta iri anyụ na ibelata LDL cholesterol na-emerụ ahụ na ịkwalite ezigbo HDL cholesterol.

5- Rie ọtụtụ mkpụrụ osisi

Tomato bụkwa nhọrọ dị mma, nke na-atọ ụtọ maka ahụike obi, dịka nchọpụta egosila na iri mkpụrụ osisi na-ebelata ọkwa cholesterol na-emerụ ahụ nke ukwuu.