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饮食养生:胆固醇高的食物危害

1、牛排豪客来、豪味家等牛排店在全国各地已经是到处都能看见,朋友、家人聚会我们也会选折去吃一个不一样的西餐。

1. Steakhouse and other steakhouses can be seen all over the country. When friends and family get together, we will also choose to eat a different Western food.

2、鸡虽然鸡肉通常被认为是一个很好的低脂肉的选择,其实鸡身上有更多的脂肪和胆固醇。

2. Chicken although chicken is generally considered a good choice for low-fat meat, chickens actually have more fat and cholesterol.

暗的家禽肉类比白色的肉有更多的脂肪。

Dark poultry meat has more fat than white meat.

3、零食很多我们吃过的零食高胆固醇的食物,许多商业烘烤或油炸食品如饼干,蛋糕,炸薯条,洋葱圈等。

3. Snacks many of the snacks we have eaten, high cholesterol foods, many commercial baked or fried foods, such as biscuits, cakes, French fries, onion rings, etc.

无论是油炸,焗,脆,或填充,许多我们喜欢吃的东西都有超量的胆固醇。

Whether it's fried, baked, crispy, or stuffed, many of the things we love to eat have excess cholesterol.

4、蛋糕并非所有的蛋糕都是一样的,但是大部分美味的蛋糕都含太多脂肪,一个烤蛋糕最多含8克脂肪。

4. Not all cakes are the same, but most delicious cakes contain too much fat. A baked cake can contain up to 8 grams of fat.

但是如果你有心也可以自己制作低脂粗粮蛋糕。

But if you want to, you can also make your own low-fat coarse grain cake.

5、龙虾某些海鲜是有益健康的,但有些则不是。

5. Lobster some seafood is healthy, but some are not.

如果你有心脏疾病或高胆固醇,龙虾就不是一个很好的选择。

If you have heart disease or high cholesterol, lobster is not a good choice.

记住不要用动物油烹调,烤的比炒的要健康,控制食量也很重要。

Remember not to cook with animal oil. Grilled is healthier than fried. It's important to control the amount of food you eat.

6、肝肝含有铁,可能有益健康,但它也是高胆固醇食品。

6. The liver contains iron, which may be good for your health, but it is also a high cholesterol food.

胆固醇在肝脏中储存和制造,肝脏是肉类中含胆固醇最高的。

Cholesterol is stored and made in the liver, which has the highest cholesterol content in meat.

美国心脏协会建议,一个健康的成年人一天不能超过300毫克胆固醇。

The American Heart Association recommends that a healthy adult should not exceed 300 mg of cholesterol a day.

三盎司熟牛肝会含有331毫克的胆固醇。

Three ounces of cooked beef liver contains 331 mg of cholesterol.

如果你的胆固醇高,别吃肝了,吃点瘦肉。

If you have high cholesterol, stop eating liver and eat lean meat.

3、会阻塞心脏动脉和使其变窄,更容易引发心脏病。

3. It can block and narrow the heart artery, which is more likely to cause heart disease.

4、会使骨质疏松症的可能性变高,同时过多摄入胆固醇可导致牙周病、牙和牙隙之间的沟隙会扩大。

4. At the same time, excessive intake of cholesterol can lead to periodontal disease, and the gap between teeth and teeth will be enlarged.

由此可见,胆固醇高的患者要及时到医院进行治疗,以免延误病情,导致病情恶化。

It can be seen that the patient's condition should be treated in time to avoid the deterioration of the patient's condition.

5、脂肪肝、肝脏肿瘤、胆道梗阻、胆道结石、胰头癌等致胆汁排出障碍而使肝脏合成胆固醇能力增强,血中总胆固醇浓度升高,其中以游离胆固醇升高为主。

5. Fatty liver, liver tumor, biliary obstruction, cholelithiasis, pancreatic head cancer, etc. lead to bile excretion disorder, which enhances the ability of liver to synthesize cholesterol, and increases the concentration of total cholesterol in blood, especially free cholesterol.

另外还见于vonl gierke病、weber christian病,lcat缺乏症、牛皮癣、以及粘液性水肿、黄色瘤病等。

In addition, it was also found in von L Gierke disease, Weber Christian disease, LCAT deficiency, psoriasis, myxedema and xanthomatosis.

一份包含两份燕麦的早餐可以有效降低体内低密度脂蛋白胆固醇水平,6周便可显着降低5.3%,当中起作用的主要是燕麦β-葡聚糖。

A breakfast containing two oats can effectively reduce LDL-C levels by 5.3% after 6 weeks, mainly by oat β - glucan.

2、红葡萄酒:西班牙一项研究发现,在志愿者中,红葡萄饮用量高的人,其低密度脂蛋白胆固醇水平下降9%;而原来胆固醇水平高的人,其低密度脂蛋白胆固醇水平下降12%。

2. Red wine: a Spanish study found that among volunteers, people who drank high amounts of red grapes had 9% lower LDL-C levels, while those with high cholesterol levels had 12% lower LDL-C levels.

3、富含脂肪的鱼:ω- 3脂肪酸已被证明有助预防心脏疾病、老年痴呆症和其它多种疾病。

3. Fatty fish: Omega - 3 fatty acids have been shown to help prevent heart disease, Alzheimer's disease and many other diseases.

现在,ω- 3脂肪酸又增加了一个健康益处:降低胆固醇。

Now, Omega - 3 fatty acids add another health benefit: lower cholesterol.

据美国罗马琳达大学的研究,富含脂肪的鱼类,如鲑鱼、沙丁鱼和鲱鱼中的ω- 3脂肪酸取代饱和脂肪,可以使体内的“好”胆固醇水平提高4%。

According to the research of Linda University in Rome, omega-3 fatty acids, which are fat free fish, such as salmon, sardine and herring, replace saturated fat, which can increase the level of "good" cholesterol in the body by 4%.

4、豆类:亚利桑那州立大学的研究人员发现,煮粥时加入1 / 2杯豆类,可以有效降低总胆固醇水平高达8%,包括低密度脂蛋白胆固醇。

4. Beans: researchers at Arizona State University found that adding 1/2 cup of beans to porridge can effectively reduce total cholesterol levels by up to 8%, including low-density lipoprotein cholesterol.

健康晚餐食品:豆豉。

Healthy dinner food: Douchi.

5、人造奶油:爱黄油,但讨厌它的不健康脂肪?何不尝试一下人造奶油,其中含有的植物甾醇有助于降低胆固醇。

5. Margarine: love butter, but hate its unhealthy fat? Why not try margarine, which contains phytosterols that help lower cholesterol.

也有研究发现,摄入更多植物甾醇的女性,总胆固醇水平能降低3.5%。

Studies have also found that women who eat more phytosterols have a 3.5% reduction in total cholesterol levels.

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