Kai, kahore cholesterol. Te ihirangi cholesterol i roto i kai: ripanga

Kai etahi kai, whakaaro ruarua iwi e pā ana ki to ratou hanganga, hototahi me te pānga i runga i ngā tukanga faufaa o te tinana. pūmua mohiotia ano, lipids me te warowaihā, kia roto i te hua takitahi cholesterol. I runga anō i ona momo (kiato teitei lipoprotein ranei mātotoru iti), riro te tinana kai whai hua paraurehe ranei.

Hei kai tika, e hiahia ana koe ki te mohio i te ihirangi o te cholesterol i roto i ngā kai. He ripanga e whakaatu ana i enei tohu kia tonu i roto i te titiro.

He aha te mea cholesterol

Tenei waipiro lipophilic o te take mai tūturu. Kei te whakaputaina te reira i tika i te tinana (whekau, kūnatunga me gonads, me repe adrenal me tākihi).

He nui iti o tenei taonga e tomo ki roto ki te tinana ki te kai. Kai, kahore cholesterol kia hoki kia tika ngā ki ia takitahi.

taonga whai wāhi i roto i te kaiao ora

Ko te mahi matua o te cholesterol he:

• stabilization o kiriuhi pūtau i roto i te whānui o ngā tohu pāmahana ngā;
• whai wāhi i roto i te whanaketanga o repe hormones e hiahiatia ana e te tinana;
• tautoko tonu o te pūnaha ārai mate, me te io;
• whakarite i te hanga o te huaora D.

Toto te wehewehe i te nui (HDL) me iti taimaha rāpoi (LDL) cholesterol. E ratou hanganga rerekē, me te reira i te pānga ritenga i runga i te akoranga o te tauhohenga i roto i te tinana.

Ko te ripanga ihirangi o cholesterol i roto i te kai supply hanga taea reira ki te whakahaere takitahi te nui o tona moni i te kai.

He aha te cholesterol teitei mōrearea

He nui nui o te taonga i roto i te toto whai wāhi ki te occlusion o oko toto i whakatū papa fatty. Nā tēnei lumen iatuku vāofi, toto tohanga me ngā tukanga i roto i te tinana. awe tenei e LDL.

Te cholesterol tiketike, hei kōrero, whakaatu te ngako tinana o nga oko, ko te kupu Whakapūnoa te tukanga pūkoro tinana. Ki te ōwehenga tika o enei matū taea taumahinga tonu o ngā pūnaha faufaa katoa. Raruraru i roto i te nohanga cholesterol toto i te pā tōraro i runga i te hauora.

cholesterol Ripanga me ngā waikawa ngako taea ki te whakahaere i te nui o te horomanga o lipoprotein kino, he kiato iti.

Poutohu:

• LDL - cholesterol;
• NLC - kukū waikawa ngakongako;
• MUFA - hamanga tahi waikawa ngakongako;
• PUFAs - waikawa ngako hamanga.

Ko te whakamahi o enei hua he pānga tōraro i runga i te akoranga o ngā tukanga pūkoro i roto i te tinana, me te supply toto ki whēkau. Nā ki te waipara o whakatū papa fatty te tino whāiti iatuku diameter me waimaero te rere toto te.

Me pēhea te ki te wehewehe i waenganui i HDL me LDL

Hei tiaki ia ratou i mate āwhina kai tōtika tika me te hauora, āhua kaha. Ka taea te wehea hua katoa i to ratou pānga i runga i te tinana ki ngā rōpū e toru:

• te whakatairanga i te taumata o te cholesterol i te toto;
• e kore e pā te taupū;
• E tukupu ana ngā taumata cholesterol i roto i te toto.

Hei kai i te kai tika, e hiahia ana koe ki te mohio i te ihirangi o te cholesterol i roto i ngā kai. He ripanga e whakaatu ana i te raraunga kia wātea. Hoki te haratau, ka taea e wehe ai koe ki te maha nga wahi.

He aha ngā hua e araia i te kai

He maha nui o kitea iti taimaha o te cholesterol rāpoi i roto i ngā momo fatty o kai, hua miraka ngako tiketike, kaimoana, te hinu nikau me te kokonati.

Iwi e Kua piki LDL cholesterol i roto i te toto, ko reira e tika ana ki te whakakore rawa i enei kai i to koutou tahua rā. Ki te he reira tetahi raruraru hauora, e tūtohu tonu reira ki te whakaiti ratou te whakamahi.

hoki taka te aukati rere, me te ngā kai nohopuku. Kei tēnei kai te nui record o cholesterol me te maua e te riri mōrahi ki te hauora tangata. Mai i ngā hua āhua-oti (hōtiti, ice cream, taonga tunua, rimurapa) ka hoki i ki te hoatu ki runga. Te hape i te reira - te ihirangi tiketike o te cholesterol i roto i ngā kai. Ko te ripanga i raro whakaatu ana te whika i roto i to ratou kino ki te hauora.

Ngā nohanga tiketike o te taonga taka i runga i ngā byproducts. e kore e kai ratou tūtohu, kia kia iti i te iti rawa o ratou tokomaha i roto i te kai ranei. I roto i te parau tumu, uaua me i rōrahi iti, ka taea e koe te whakamahi i tetahi hua, ara, ki te kei reira moni nui o te cholesterol.

Me pēhea te ki te hoatu hiahia ki ngā hua

O ngā hua kai he pai ki te kai i te manu. Ko reira tino whai hua e rave rahi taime i te wiki ki te kai ika, kei reira omega-3 fatty acids, e whai he pānga pai i runga i te hauora tangata.

Mai Me kai miraka ki te hoatu hiahia ki kai iti-ngako, e kore e whai wāhi ratou ki te rangirua o ngā tukanga pūkoro o te tinana. Ko te nui pāreti matua, rawa oatmeal, me nga hua hou katoa me huawhenua.

Ka rite ki te takai huamata kia whakamahia te hinu huawhenua i roto i te nui iti.

Ko te ngaro o enei hua āwhina ki te whakaiti i ngā taumata cholesterol i roto i te toto o tona, na i roto i te kai, me waiho ratou hakari i roto i te tahua rā, ki te kahore te waipiro, o te akoranga.

Te kainga ki ngā taumata teitei o te cholesterol i roto i te toto

A, no te te taumata o ngā matū kino tino nui haere i roto i te toto, ko reira e tika ana ki te tango i mehua mo te faaho'iraa mai o te hauora. Ko te mahi tuatahi, ko te ki te haerenga i te kai , me te tahua rā. Mai kia reira kia waho hua āhua-oti katoa, tetahi fatty, parai, kai raukikini tote ranei, kai fatty me te waiu ngako tiketike, pōhā, me te hua toene.

Me ki te whakakapi hua hou me huawhenua, te waiu ngako-iti, te heihei, te ika moana katoa a enei hua. Pipiki ki tenei tahua, koutou kia auau, i te kore e nui ake cholesterol te paerewa e hiahiatia ana, ka whakapōrearea i mahi faufaa o te tinana.

I tua atu ki te huri i te mana, me te huri koe i te ara o te ora, me te mahi, haere ana, moe reka, me te rangi hou e whiwhi ki te peu. Auau te whai i te kai potupotutatau e te āwhina tūturu whakaoti i te raruraru o whakatū papa atherosclerotic i roto i oko toto na roto i te hono tauhi ma'u cholesterol tika i roto i ngā kai. Ko te tepu ka āwhina i ki te mahi i tenei ngāwari.