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饮食养生:胆固醇低怎么补

其中花青素发挥着关键作用。

Anthocyanins play a key role.

这些食物包括:紫甘蓝、紫茄子、李子、葡萄和树莓等。

These foods include: purple cabbage, purple eggplant, plum, grape and raspberry.

蓝莓。

Blueberries.

研究发现,蓝莓中含有大量的白藜芦醇和紫檀芪等抗氧化剂,有助于提升好胆固醇水平。

Research has found that blueberries contain a large number of antioxidants such as resveratrol and pterostilbene, which can help raise good cholesterol levels.

人们一直认为鸡蛋会升高胆固醇。

It has been thought that eggs raise cholesterol.

其实吃鸡蛋有益改善胆固醇水平。

In fact, eating eggs can improve cholesterol levels.

多项研究表明,富含坚果的饮食可以使坏胆固醇水平降低20%。

Several studies have shown that a diet rich in nuts can reduce bad cholesterol levels by 20%.

加拿大西安大略大学一项研究发现,每天喝3杯橙汁,1个月后,好胆固醇提高21%,同时,血中同型半胱氨酸水平下降,心脏病危险随之大大降低。

A study by the University of Western Ontario in Canada found that drinking three cups of orange juice a day for one month increased good cholesterol by 21%, while lowering the level of homocysteine in the blood, greatly reducing the risk of heart disease.

绿茶是长期公认的健康食品。

Green tea has long been recognized as a healthy food.

3、胆固醇低应采取的饮食方式高密度脂蛋白(hdl)和低密度脂蛋白(ldl)是两种影响身体健康的胆固醇。

3. High density lipoprotein (HDL) and low density lipoprotein (LDL) are two kinds of cholesterol that affect health.

每天早上吃高纤维饮食可以有效增加好胆固醇5%。

Eating a high fiber diet every morning can effectively increase good cholesterol by 5%.

含镁丰富食品已知可以提高高密度脂蛋白水平。

Magnesium rich foods are known to increase HDL levels.

而且在饮食中包含镁含量丰富的食物还有助于降低低密度脂蛋白水平。

And containing magnesium rich foods in the diet can also help reduce LDL levels.

吸烟和酗酒会导致体内坏胆固醇数量增加,并使免疫系统变得虚弱,这无疑会增加各种疾病风险。

Smoking and drinking increase the amount of bad cholesterol in the body and weaken the immune system, which undoubtedly increases the risk of various diseases.

胆固醇的吸收率只有30%,随着食物胆固醇含量的增加,吸收率还要下降,200mg大约相当于1个鸡蛋中的胆固醇含量或3-4个鸡蛋的胆固醇吸收量。

The absorption rate of cholesterol is only 30%. With the increase of dietary cholesterol content, the absorption rate will decrease. 200mg is approximately equivalent to the cholesterol content in one egg or the cholesterol absorption amount in 3-4 eggs.

胆固醇的生理作用胆固醇是动物组织细胞所不可缺少的重要物质,它不仅参与形成细胞膜,而且是合成胆汁酸,维生素d以及甾体激素的原料。

The physiological function of cholesterol cholesterol is an indispensable substance in animal tissues and cells. It is not only involved in the formation of cell membrane, but also the raw material for the synthesis of bile acid, vitamin D and steroids.

胆固醇合成胆汁酸参与脂类物质的消化吸收;合成肾上腺皮质激素、雄激素及雌激素,具有广泛的生理作用;合成维生素d,参与体内的磷质代谢,从而保证骨髂肌的正常发育和代谢。

Cholesterol synthesis bile acid is involved in the digestion and absorption of lipids; the synthesis of adrenal cortical hormone, androgen and estrogen has a wide range of physiological functions; the synthesis of vitamin D is involved in the metabolism of phosphorus in the body, so as to ensure the normal development and metabolism of the iliac muscle.

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