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饮食养生:人体每天需要多少胆固醇

胆汁的功能是将大颗粒的脂肪变成小颗粒,使其易于与小肠中的酶作用。

The function of bile is to change large fat particles into small ones, making it easy to interact with enzymes in the small intestine.

3、胆固醇与细胞膜的关系胆固醇是构成细胞膜的重要组成成分,细胞膜包围在人体每一细胞外,胆固醇为它的基本组成成分,占质膜脂类的20%以上。

3. The relationship between cholesterol and cell membrane cholesterol is an important component of cell membrane. Cell membrane is surrounded by every cell of human body. Cholesterol is its basic component, accounting for more than 20% of plasma membrane lipids.

有人曾发现给动物喂食缺乏胆固醇的食物,结果这些动物的红细胞脆性增加,容易引起细胞的破裂。

It has been found that feeding animals with cholesterol deficient food results in increased fragility of red blood cells and easy to cause cell rupture.

因此,可以想象要是没有胆固醇,细胞就无法维持正常的生理功能,生命也将终止。

Therefore, it can be imagined that without cholesterol, cells would not be able to maintain normal physiological functions and life would be terminated.

如何避免摄入过多的胆固醇各种腌制的生熟肉制品,像中国人喜食的火腿、咸肉、广东腊肠,以及各种西方快餐,如汉堡包、热狗中所含胆固醇量亦不低。

How to avoid excessive cholesterol intake? Various kinds of pickled raw and cooked meat products, such as ham, bacon, Cantonese sausage, and all kinds of Western fast food, such as hamburgers and hot dogs, contain high cholesterol.

这类食品作为零食看上去不起眼,摄入体内所起的“作用”却不可忽视。

This kind of food looks insignificant as a snack, but its "role" in the body can not be ignored.

例如南方人喜欢喝的早茶,即使是蒸煮类的点心食品,无论是虾饺、烧麦,还是云吞、水饺也无一能够免除胆固醇过高的弊病。

For example, the morning tea that southerners like to drink, even the steamed dim sum food, no matter shrimp dumpling, Shaomai, or wonton or dumpling, can avoid the problem of high cholesterol.

2、鱼如果你想吃肉但是又害怕会使你的胆固醇升高的话,那就吃鱼吧。

2. Fish if you want to eat meat but are afraid that it will raise your cholesterol, eat fish.

而且脂肪酸可以降低血压、叁酸甘油脂,也可以预防中风。

And fatty acids can lower blood pressure, triglycerides and prevent stroke.

4、牛奶牛奶含有丰富的乳清酸和钙质,它既能抑制胆固醇沉积于动脉血管壁,又能抑制人体内胆固醇合成的活性,减少胆固醇产生。

4. Milk and milk are rich in whey acid and calcium, which can not only inhibit the deposition of cholesterol in the arterial wall, but also inhibit the activity of cholesterol synthesis in human body and reduce the production of cholesterol.

6、香菇能明显降低血清胆固醇、甘油叁酯及低密度脂蛋白水平,经常食用可使身体内高密度脂蛋白质有相对增加趋势。

6. Lentinus edodes can significantly reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein. Regular consumption of Lentinus edodes can make the body's high-density lipoprotein have a relatively increasing trend.

7、黄豆豆类是大自然中,最便宜、最普遍、最有效的抗胆固醇食物,每天吃28克的豆类食物,可以降低10%总胆固醇、ldl(坏的胆固醇)和叁酸甘油脂。

7. Soybeans are the cheapest, most common and most effective anti cholesterol food in nature. Eating 28 grams of legumes every day can reduce total cholesterol, LDL (bad cholesterol) and triglyceride by 10%.

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