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饮食养生:降低胆固醇的方法

那么如何降低胆固醇,预防“富贵病”呢?下面小编教你降低胆固醇的方法。

So how to reduce cholesterol, prevent "rich disease"? The following small series teach you how to reduce cholesterol.

由此可见,控制胆固醇,饮食仍是很重要的一环,应尽量少吃高热量食物和肉类,多吃富含膳食纤维的天然食物。

Therefore, the control of cholesterol, diet is still a very important link, should try to eat less high calorie food and meat, eat more natural food rich in dietary fiber.

饱和脂肪酸主要来自两类食物,一类是大家熟知的动物脂肪,如猪油、奶油、黄油、肥肉(畜禽肉类)、奶类(脱脂奶类除外)等;另一类是可能不为人知加工食品,如饼干、面包、方便面、方便食品、膨化食品、小零食、油炸食品、蛋糕、点心等,这些加工食品中添加的氢化植物油、起酥油、棕榈油和椰子油等含有较多饱和脂肪酸,以及与饱和脂肪酸一样“坏”的反式脂肪酸。

Saturated fatty acids mainly come from two kinds of food. One is animal fat, which is well known to all, such as lard, cream, butter, fat meat (livestock and poultry meat), milk (except skimmed milk), etc.; the other is probably unknown processed food, such as biscuits, bread, instant noodles, instant food, puffed food, snacks, fried food, cakes, snacks, etc, The hydrogenated vegetable oil, shortening oil, palm oil and coconut oil in these processed foods contain more saturated fatty acids and trans fatty acids as "bad" as saturated fatty acids.

2、要多摄入膳食纤维尤其是“可溶性膳食纤维”,它们可以促进体内胆固醇排泄。

2. To eat more dietary fiber, especially "soluble dietary fiber", they can promote cholesterol excretion in the body.

膳食纤维都来自蔬菜、水果、豆类、坚果和谷物等植物性食物,其中可溶性纤维含量较多的有燕麦、大豆和杂豆类(如豌豆、蚕豆等)、水果(如柑橘、苹果、菠萝、香蕉等)、蔬菜(如海藻类、菌类和卷心菜、西红柿、青椒、瓜类等)、魔芋及其制品(魔芋粉、魔芋丝、魔芋块等)和菊芋及其制品(又称“鬼子姜”、“洋姜”等,可以腌制,或开发成粉剂保健品)。

Dietary fiber comes from vegetable, fruit, beans, nuts and grains, Among them, oats, soybeans and beans (such as peas, broad beans, etc.), fruits (such as citrus, apple, pineapple, banana, etc.), vegetables (such as sea algae, fungi and cabbage, tomatoes, green peppers, melons, etc.), konjac and its products (konjac powder, konjac silk, konjac block, etc.) and Jerusalem artichoke and its products (also known as "guizijiang" and "Yangjiang"), It can be pickled or developed into powder health products.

这些蔬菜、水果、豆类和全谷类食物还含有“植物化学物质”,也具有降低胆固醇作用,一举二得。

These vegetables, fruits, beans and whole grains also contain "phytochemicals", which can lower cholesterol and kill two birds with one stone.

3、要增加“植物甾醇”摄入它们也可以促进体内胆固醇排泄。

3. To increase the intake of phytosterols, they can also promote cholesterol excretion.

有些精炼的植物油人为添加植物甾醇,也可以选择。

Some refined vegetable oils can also be added with phytosterols artificially.

鱼虾类摄入不足时,选用一些亚麻油可能也有帮助,其所含丰富亚麻酸在体内可以转化成epa+dha。

When fish and shrimp are not enough, it may be helpful to choose some linseed oil, which contains rich linolenic acid which can be converted into EPA + DHA in vivo.

除了饮食外,合理运动也能降低胆固醇。

In addition to diet, reasonable exercise can also lower cholesterol.

那么降低胆固醇的运动方法有哪些呢?如何运动可以更有效降低胆固醇呢?下面小编为您介绍。

So what are the exercise methods to lower cholesterol? How can exercise reduce cholesterol more effectively? The following is a brief introduction.

二、降低胆固醇的运动方法运动能增加高密度胆固醇的含量、促进血液循环、改善血脂代谢,并将血管里的胆固醇转动到肝脏代谢分解,使血液中的胆固醇降低,进而减少心血管疾病的发生。

2、 Exercise can increase the content of high-density cholesterol, promote blood circulation, improve blood lipid metabolism, and turn the cholesterol in blood vessels to liver metabolism and decomposition, so as to reduce the cholesterol in blood, and then reduce the occurrence of cardiovascular disease.

3、增加平时活动量运动能够增加身体的基础代谢率,降低罹患心血管疾病之风险,真的很不喜欢运动的人,可以在通勤时走路、多爬楼梯等生活化的方式来提升活动量,也可以增加周末活动量,出外踏青走走等自己喜欢的方式增加平时活动量,即使是遛狗也可以。

3. Increasing daily activity can increase the basic metabolic rate of the body and reduce the risk of cardiovascular disease. People who really don't like exercise can improve their activity by walking and climbing stairs on their commute. They can also increase their activity on weekends and go out for a walk. Even walking dogs can do so.

4、跳绳刺激淋巴系统排毒淋巴系统能收集、筛检全身毒素,运送到淋巴结,再通过血液经由某一排毒器官排到体外。

4. Rope skipping stimulates the lymphatic system for detoxification. The lymphatic system can collect and screen systemic toxins, transport them to the lymph nodes, and then excrete them to the body through a certain detoxification organ through the blood.

三、 降低胆固醇的按摩方法“丰隆穴”和“承山穴”是两个历来被看做能祛除痰湿的穴位。

3、 "Fenglong point" and "Chengshan point" are two acupoints which can remove phlegm dampness.

“承山穴”位于人体的小腿后侧正中,取穴时应采用俯卧的姿势,当伸直小腿时,小腿肚子肌肉下出现的尖角凹陷处即是。

"Chengshan acupoint" is located in the middle of the back of the lower leg of the human body. When the lower leg is straightened, the sharp angle depression under the calf stomach muscle is the concave position.

饮食养生:18种可以降低胆固醇的食物

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饮食养生:降低胆固醇的方法

那么如何降低胆固醇,预防“富贵病”呢?下面小编教你降低胆固醇的方法。So how to reduce cholesterol, prevent "rich disease"? The following small series teach you how

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