Oke cholesterol na-emebi ahụ ike anyị. Enwere ezigbo kọlesterol, na-ekpocha akwara anyị na ndị ọjọọ, nke na-ebute ihe egwu nke nkụchi obi ma ọ bụ ọrịa strok.
Iji dozie ọkwa cholesterol dị n'ọbara, cheta na abụba abụba na-eme ka ogo nke cholesterol "na-emerụ ahụ", na abụba polyunsaturated, na ntụle, belata ya ma mụbaa ọnụ ọgụgụ "bara uru."
Salmọn
Azụ a nwere acid fatty omega 3, nke na-enyere aka iwusi mgbidi nke arịa ọbara ike, na-egbochi nhazi nke atherosclerotic plaques, na-eme ka ahụ nwee iodine na vitamin B1 na B2, na-eme ka metabolism dịkwuo mma.
mkpụrụ
Akụ nwere mineral, vitamin, protein a na-agbari ngwa ngwa, ọtụtụ kalori, nwere ike imeju ahụ nke ọma, yana abụba dị mma, nke na-ebelata cholesterol n'ime ọbara.
Akwụkwọ nri
Akwụkwọ nri - isi iyi nke ígwè, potassium, magnesium, fiber, vitamin K na B, na antioxidants. Akwụkwọ nri dị obere kalori mana ọ na-azụ nke ọma ma na-agbakwunye ume. Ngwaahịa a na-ebelata ohere nke ọrịa obi na ịmepụta plaque, na-alụso cholesterol ọgụ nke ọma na nsonaazụ ya.
Ube oyibo
Ube oyibo bụ isi iyi kacha mma nke abụba monounsaturated. Ọ na-asachapụ arịa ọbara site na cholesterol ma mee ka mgbidi sie ike. Mkpụrụ a ga-enyere aka mee ka akpụkpọ ahụ dịkwuo mma, mee ka mbọ na ntutu dị ike, ma bụrụ ihe mgbakwunye zuru oke na nri ụtụtụ, nri ehihie, ma ọ bụ nri abalị.
Agwa
Agwa nwere eriri iji wedata ogo nke cholesterol "ọjọọ". 100 gram nke agwa kwa ụbọchị na-eme ka ọnọdụ ọbara dị mma, na-edozi vitamin, mineral, na fiber, nke na-eme ka ogo shuga dị n'ọbara, na-egosipụta ahụ nke ihe nchekwa na-emerụ ahụ, ma jupụta na protein.
Oliv mmanụ
Mmanụ oliv bụ “ọkacha mma” maka ndị na-arịa ọrịa obi ma ọ bụ arịa ọbara. Ọ bụrụ na cholesterol dị elu, a na-atụ aro ka ị were ihe ruru tablespoons 2 nke mmanụ oliv kwa ụbọchị. I kwesịkwara dochie mmanụ sunflower a na-emekarị na salads na uwe.
Galiki
Garlic bụ ọgwụgwọ zuru ụwa ọnụ maka ọtụtụ ọrịa. E wezụga nke ahụ, n'ihi na ọ na-egbu nje bacteria ma na-anagide mbufụt dị iche iche, ọ na-ebelata ọkwa cholesterol n'ọbara ma na-enyere obi aka.
Tii
Tii nwere ọtụtụ antioxidants na nhazi ya, nke na-eme ka metabolism dị mma ma na-edozi ọrụ nke akụkụ ahụ niile. Tii, nke na-abụkarị akwụkwọ ndụ akwụkwọ ndụ, na-emetụta ọkwa cholesterol dị ukwuu n'ọbara, na-ebelata ihe na-emerụ ahụ ma na-abawanye ojiji.