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饮食养生:解救胆固醇高的食物

果胶是一种多糖物质,有助于控制血糖和血脂。

Pectin is a polysaccharide that helps control blood sugar and blood lipids.

山楂含钙量在秋季水果中最高,每百克果肉中含钙52毫克。

The calcium content of hawthorn is the highest in autumn fruits, with 52 mg calcium per 100 g pulp.

1.3、柚子:在柚子中含有极为丰富的钙、钾、磷、铁等微量元素,因此柚子又同时具有降低胆固醇、减肥、美容等作用。

Grapefruit: it is rich in calcium, potassium, phosphorus, iron and other trace elements. Therefore, grapefruit also has the functions of reducing cholesterol, reducing weight and beautifying.

2、解救胆固醇高的蔬菜2.1、香菇:香菇是具有高蛋白、低脂肪、多糖、多种氨基酸和多种维生素的菌类食物。

2. 1, Lentinus edodes: Lentinus edodes is a fungus food with high protein, low fat, polysaccharide, a variety of amino acids and vitamins.

现代医学研究表明膳食纤维含量高的食物对改善血糖水平效果好,人的血糖指数与食物中食物纤维的含量成负相关。

Modern medical research shows that food with high dietary fiber content has a good effect on improving blood glucose level, and there is a negative correlation between glycemic index and food fiber content in food.

3、解救胆固醇高的其他食物3.1、牛奶:含较多的钙质,能抑制体内胆固醇合成酶的活性,也可减少人体对胆固醇的吸收。

3. 1, milk: contains more calcium, can inhibit the activity of cholesterol synthase in the body, but also can reduce the absorption of cholesterol.

3.2、茶:含有咖啡碱与茶多酚,有提神、强心、利尿、消腻和降脂之功能。

3.2 tea: contains caffeine and tea polyphenols. It has the functions of refreshing, strengthening the heart, diuresis, eliminating greasy and reducing fat.

经常饮茶,可以防止人体内胆固醇的升高。

Drinking tea regularly can prevent the rise of cholesterol in human body.

3.3、鱼类,特别是三文鱼及吞拿鱼。

3.3 fish, especially salmon and tuna.

含奥米加三脂肪酸,早被证实有助降低胆固醇,建议每星期吃两至三次鱼类代替肉类,如果你超重了减肥吧,不要吃那么多肉类,多吃鱼类特别是海鱼最好啦。

It has been proved that omega-3 fatty acids can reduce cholesterol. It is recommended to eat fish twice or three times a week instead of meat. If you are overweight and lose weight, don't eat so much meat. Eat more fish, especially sea fish.

3.4、燕麦片:研究报告指出,每天吃约3/4杯燕麦片有助降低总胆固醇达4~8%,原因是燕麦片含水溶性纤维。

3.4 oatmeal: according to the research report, eating about 3/4 cups of oatmeal every day can help reduce the total cholesterol by 4-8%, which is due to the water-soluble fiber of oatmeal.

胆固醇高饮食的注意事项1、胆固醇高的饮食原则合理饮食,肉鱼禽类日小于150克,鱼每周不少于2次,奶制品日至少250克,蛋类不超过每周2个,水果日1到2个,蔬菜日400到500克,谷物大米和干豆日400到550克,持之以恒的运动,如散散步,游泳,慢跑,体操等。

1, high cholesterol diet principle reasonable diet, meat fish poultry day less than 150 grams, fish not less than 2 times a week, dairy products day at least 250 grams, eggs no more than 2 times a week, fruit day 1 to 2, vegetable day 400 to 500 grams, grain rice and dry beans day 400 to 550 grams, consistent exercise, such as walking, swimming, jogging, gymnastics, etc.

药物治疗开始标准无动脉粥样硬化和其他危险因子者tc>6.24,ldl-c>4.16,有动脉粥样硬化病者tc>5.2,ldl-c>3.12,不过不要作为绝对值来理解。

The starting standard of drug treatment is TC & gt; 6.24, LDL-C & gt; 4.16 in patients without atherosclerosis and other risk factors, and TC & gt; 5.2, LDL-C & gt; 3.12 in patients with atherosclerosis, but should not be understood as absolute values.

应减轻体重,戒烟限酒,并建议你去看一次医生为好,按医生属付合理用药,祝你身心康健。

Should lose weight, quit smoking and limit alcohol, and suggest that you go to see a doctor once, according to the doctor pay reasonable medication, I wish you good physical and mental health.

2、胆固醇高的饮食禁忌2.1、蛋黄。

2. High cholesterol diet taboo 2.1, egg yolk.

1个鸡蛋含胆固醇292.5毫克,主要集中在蛋黄内。

One egg contains 292.5 mg cholesterol, mainly concentrated in the yolk.

所以,专家建议普通成年人每天吃0.5~1个鸡蛋。

Therefore, experts recommend that the average adult eat 0.5 ~ 1 egg a day.

血脂异常患者每周不要超过2~3个鸡蛋。

Patients with dyslipidemia should not exceed 2-3 eggs per week.

2.2、动物内脏。

2.2 animal viscera.

包括猪、牛、羊、鸡等动物的肾、肝、肺、肠,大致含量是每100克内脏含200~400毫克胆固醇。

The kidney, liver, lungs and intestines of pigs, cattle, sheep, chickens and other animals contain 200-400 mg cholesterol per 100 g viscera.

所以,动物内脏应尽量少吃,以每月不超过2次为宜。

Therefore, animal viscera should be eaten less than twice a month.

2.3、动物的脑子。

2.3. Animal brain.

按食物重量100克计算,猪脑的胆固醇含量为2571毫克,羊脑为2004毫克,牛脑是2447毫克,因此,如果吃动物脑的话,以每年不超过一二次为宜。

According to the food weight of 100 grams, the cholesterol content of pig brain is 2571 mg, that of sheep brain is 2004 mg, and that of cattle brain is 2447 mg. Therefore, if you eat animal brain, it is better not to eat it more than once or twice a year.

2.4、乌贼。

4. Squid.

虽然许多无脊椎动物都是以脂肪含量少,胆固醇低而广受人们喜爱的,但是乌贼却属于其中的异类。

Although many invertebrates are popular because of their low fat content and low cholesterol, the squid is one of the different species.

这是因为每100克乌贼的胆固醇含量会高达400毫克以上。

This is because every 100 grams of squid cholesterol content will be as high as 400 mg.

如何预防胆固醇高1、预防胆固醇高的日常习惯遵循严格的健康饮食习惯很重要。

How to prevent high cholesterol 1, prevent high cholesterol daily habits, follow strict healthy eating habits is very important.

尽可能避免油炸和垃圾食品。

Avoid frying and junk food as much as possible.

相反,多吃新鲜水果,蔬菜,坚果,鱼类,糙米和全麦谷物等。

Instead, eat fresh fruits, vegetables, nuts, fish, brown rice and whole grain.

你需要减少脂肪摄入量,消费低脂肪低胆固醇食物。

You need to reduce your fat intake and consume low-fat, low-cholesterol foods.

吸烟是非常有害的,与其他因素结合起来,会增加高胆固醇风险。

Smoking is very harmful and, combined with other factors, increases the risk of high cholesterol.

因此尽早改掉这个不良习惯。

So get rid of this bad habit as soon as possible.

2、预防胆固醇高的运动方法每周五天每天30分钟的体力活动,一周3次20分钟的剧烈运动,如慢跑,能帮助降低低密度脂蛋白,提高高密度脂蛋白。

2. Exercise methods to prevent high cholesterol: 30 minutes of physical activity five days a week, 20 minutes of vigorous exercise three times a week, such as jogging, can help reduce low-density lipoprotein and improve high-density lipoprotein.

更多的锻炼当然更好。

More exercise is certainly better.

它还可以帮助保持身材,减少发生动脉阻塞。

It can also help keep fit and reduce the incidence of arterial obstruction.

你没有完整30分钟时间,可以用3个10分钟完成。

You don't have the full 30 minutes, you can do it in three 10 minutes.

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