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饮食养生:运动可以降低胆固醇吗

1.3、医学专家解释说,仅仅靠运动降低胆固醇的话,效果并不明显,需要从胆固醇的来源上解决问题,内外结合,才能有效的降低体内的胆固醇。

1.3. Medical experts explained that the effect of lowering cholesterol only by exercise is not obvious. It needs to solve the problem from the source of cholesterol and combine internal and external to effectively reduce cholesterol in the body.

体内胆固醇过高和我们的生活习惯,饮食习惯有很大的关系,所以,我们要尽量保持营养均衡的饮食,少吃胆固醇含量高的食物,平时多做一些运动,不抽烟喝酒,保证充足的睡眠,都能帮助大家降低胆固醇。

High cholesterol in the body has a lot to do with our living habits and eating habits. Therefore, we should try our best to keep a balanced diet, eat less foods with high cholesterol content, do more exercise, do not smoke and drink alcohol, and ensure adequate sleep, which can help us reduce cholesterol.

2、吃什么可以降低胆固醇2.1、燕麦片燕麦中主要破坏胆固醇的物质,叫做“β-聚葡萄糖”,是一种可溶性纤维,能妨碍胆固醇的制造与吸收。

2. What can you eat to lower cholesterol 2.1, oatmeal, oatmeal, the main cholesterol destroying substance, called "β - polyglucose", is a kind of soluble fiber, which can hinder the production and absorption of cholesterol.

研究发现,每天只要吃三分之二杯干的燕麦片,就能降低胆固醇16%。

The study found that eating just two-thirds of a cup of dry oatmeal a day reduced cholesterol by 16%.

2.2、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。

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

因为鱼中含有的脂肪酸都对心脏非常好处。

Because the fatty acids in fish are very good for the heart.

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.

2.3、韭菜韭菜除了含钙、磷、铁、糖和蛋白、维生素a、c外,还含有胡萝卜素和大量的纤维等,能增强胃肠蠕动,有很好的通便作用,能排除肠道中过多的营养,其中包括多余的脂肪。

In addition to calcium, phosphorus, iron, sugar and protein, vitamin A and C, Chinese chives and leeks also contain carotene and a large amount of fiber, which can enhance gastrointestinal peristalsis, have a good defecation effect, and can eliminate excessive nutrition in the intestinal tract, including excess fat.

3、引起胆固醇高的原因3.1、过于肥胖或者是摄入了过多的脂肪。

3. Causes of high cholesterol 3.1, obesity or excessive intake of fat.

朋友们在日常的生活中,没有好好的控制自己的体重,体内脂肪太多或者是患上肥胖症的情况下,胆固醇也是会高的。

Friends in daily life, without good control of their own weight, body fat is too much or suffering from obesity, cholesterol will be high.

所以,建议朋友们好好控制体重。

Therefore, it is suggested that friends take good control of their weight.

3.2、阻塞性黄疸。

2. Obstructive jaundice.

这时由于胆汁排出受阻,血中出现脂蛋白-x和肝内胆固醇合成亢进所致,以游离型胆固醇的增加为主。

At this time, due to the obstruction of bile excretion, the synthesis of Lipoprotein-X and cholesterol in liver appeared in the blood, which was mainly caused by the increase of free cholesterol.

引起总胆固醇偏高,所以阻塞性黄疸是造成总胆固醇偏高的原因之一。

Cause high total cholesterol, so obstructive jaundice is one of the causes of high total cholesterol.

3.3、其他的疾病所引起的胆固醇高吧。

3.3. The cholesterol caused by other diseases is high.

脂肪进入体内之后,一般,是要经过肝来代谢的。

Fat into the body, generally, is to pass through the liver to metabolize.

然后,再运送到其他需要胆固醇的器官。

It's then transported to other organs that need cholesterol.

在肝上有疾病时,也是会引起高胆固醇。

When there is a disease in the liver, it can also cause high cholesterol.

降低胆固醇运动有哪些1、有人对常运动和根本不运动的各300人进行了调查,发现在不运动的一组中,动脉硬化的发生率远远高于运动的一组。

It was found that the incidence of arteriosclerosis in the non exercise group was much higher than that in the exercise group.

说明适当运动确实可以降低胆固醇,即采用运动手段,可以防止动脉硬化。

It shows that proper exercise can reduce cholesterol, that is, exercise can prevent arteriosclerosis.

但是,要注意方法。

However, pay attention to the method.

实验证明,动脉壁对氧非常敏感,当机体缺氧时,直接可以使动脉内膜受伤,细胞之间的空隙加大,使胆固醇容易透过去在管壁沉淀下来。

Experiments have proved that the arterial wall is very sensitive to oxygen. When the body is hypoxia, it can directly damage the arterial intima, enlarge the space between cells, and make cholesterol easy to pass through to precipitate on the wall.

还有人观察到,经常运动,可以提高血液里的高密度脂蛋白含量,特别是进行系统训练后。

It has also been observed that regular exercise can increase the level of HDL in the blood, especially after systematic training.

如何预防胆固醇高1、建议平时饮食要清淡易消化,注意多饮水,可以适度的增加运动量,让脂肪得到消耗,那么血脂就会降下来了。

How to prevent high cholesterol 1, it is suggested that the diet should be light and easy to digest, pay attention to drinking more water, can moderately increase the amount of exercise, so that fat consumption, then the blood fat will fall down.

2、肉类方面,应该禁吃肥肉、猪皮、蹄膀、香肠,及各种有油的牛羊猪肉等。

2. In terms of meat, fat meat, pig skin, hooves, sausages and all kinds of oily beef, mutton and pork should be banned.

海鲜方面则应避免虾、蟹、蚌、牡蛎。

For seafood, shrimp, crab, mussel and oyster should be avoided.

豆腐等豆制品,尤其多吃水果,水果含果胶,也能降低胆固醇。

Bean curd and other bean products, especially eat fruit, fruit pectin, can also reduce cholesterol.

4、烹调用油应采用植物油,此外,也必须限制醣量,最好禁止食用纯糖类食品或饮料。

4. Vegetable oil should be used for cooking. In addition, the amount of sugar must be limited. It is better to prohibit eating pure sugar food or drink.

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