How long has it been since you had a health check? Are you surprised when you see the red words of the health inspection report? The super-key sterol index is a column that many people tend to use red characters. When the concentration of pyrosterol or triglycerides circulating in the blood is higher than normal, it is called hyperlipidemia. If you want to improve or avoid excessive cervical sterol and hyperlipidemia, you can start by changing your dietary habits. "Yuanqi.com" has compiled dietary methods to avoid high cervical sterol and reduce cervical sterol. Let's see how to eat so that the cervical steroid column reported will not appear in the red.
Reduce pyrusterol diet 5 principlesIf you want to improve or avoid the problem of excessive pyrusterol, you can start by changing your diet and maintain a light diet. "Light Diet" is a very concise way of saying that not all foods can be cooked in blanching, which can reduce sterol, but the problem of food selection and "dose". To reduce calcisterol, it is necessary to reduce the intake of fatty acids, and it is recommended to control it to below 7% of the total daily heat. The following "5 principles for diet" are used in your daily diet. If you eat as you want, your citrus sterol will leave you every day.
{9 However, whether it is white or red meat, it contains animal fat. It is not recommended to eat too much to reduce calcified sterol and avoid cardiovascular diseases. Adults have about 5 servings of protein per day, and each serving is about 1 big punch. It is recommended to adjust according to the ratio and do not eat only meat.How to divide red meat and white meat? Nutritionist Liu Yili said that the simplest way is to distinguish between several stakes. For example, 4 stakes of cows, pigs, and sheep are red meat, 2 stakes of chickens, ducks, and fish without stakes are white meat. If it is divided from nutrition, it is divided according to the content of red protein contained in meat. The red protein in meat such as beef, pig, and lamb is higher, so it is called red meat.
. Recommended foods: chicken, duck, fish meat, flower branches
2. Eat more vegetables and fruitsResearch has found that supplementing more than 10 grams of soluble fiber every day can reduce sterol by 3% to 5%. Apple, green beans and other foods rich in soluble fibers can form a gelatinous substance in the kidneys during the digestion process, covering the sterol in the food, which helps reduce the reabsorption of sterols and increase the excretion of sterols, so it is very helpful for lowering the sterol levels in the blood. However, if the dietary fibers in food are insoluble, such as celery or water spinach, it cannot be directly supported for citric sterol. But these foods are equally important because they provide rich vitamins, minerals and phytochemicals, and can increase foot feeling, which also helps promote swelling and smooth bowel movements.
. Recommended foods: apple, papaya, strange fruit, celery, water spinach
According to a new study recently published in the Nutrition Magazine by Sankt Hospital in Toronto, Canada, it shows that soy protein does have the effect of lowering calcium. Soybeans are rich in plant protein, have no fatty acid ratio, are free of pyrosterols, and are rich in vitellin and phytochemicals, which helps reduce pyrosterols. It is a source of high-quality protein for vegetarians.
. Recommended foods: yellow beans, black beans, edamame, tofu, beans, pine beans
4. Eat more grains of foodsAll grains of foods contain quite rich dietary fibers, mainly because the grains are not processed, and complete grains containing endosperm, germ and cervix are preserved. At the same time, it is also rich in vitamin B group, vitamin E, debris, gluten, iron and cervix, etc. Among them, gluten and debris help control blood pressure. According to the American Career Association, unrefined grains can help reduce risks such as calcisterone, diabetes, cardiovascular disease, etc., and are rich in dietary fibers to promote tract peristalsis. If you want to eat ginger powder, it is recommended to change your habit of eating refined ginger powder (white rice, white toast) and eat more unprocessed foods.
. Recommended foods: whole malt, oatmeal, brown rice, julien, julien bread
5. Use "good oil"good oil when cooking: olive oil, canola oil or bitter tea oil, etc. containing single and non-flourish and high fatty acids, or sunflower oil or soybean oil with polyester and higher fatty acids, all of which help control blood fat.
The recommended daily volume is 3 to 7 teaspoons, and the conversion is about 15 to 35 grams. Because high temperature frying will make good oil worse, such as free radicals, the production of multi-ring polymers, the formation of excessive oxides, etc., it is recommended to cook at low temperatures or mix and then add oil.
Short oils: For example, animal oils such as pig oil and butter with higher fatty acids, or vegetable oils such as coconut oil or palm oil, as well as ghee for baking, are not conducive to vascular health.
Chemical fat: refers to artificial fat, that is, hydrated vegetable oils, such as vegetable cream, cooking oil, ghee, etc. with high trans fat. It is often found in cake snacks. Research has found that it will increase blood sterol and cardiovascular diseases opportunities, so it is better to eat less.
. Recommended foods: virgin olive oil, canola oil, bitter tea oil, sesame oil, sunflower oil
For people with high calcisterone and hyperlipidemia, the landmines that eat are foods such as "high oil", "basic and fat", "trans fat" and "little fiber".
1. High-fat foods generally refer to fat meat and all fried foods, which have high heat. If you take too much, it will cause obesity and easily convert to tart sterol. In addition, it is easy to induce physical inflammation, which will affect blood vessel health..
2. Foods with fat: Pork oil, butter, palm oil, coconut oil and meat products contain higher amounts of fat.
3. Trans fat foods: hidden in creamer, margarine, and Chinese and Western pastries and snacks, all of which can cause increased cervical sterols, which can easily cause vascular disease changes, and are the culprit of hyperlipidemia or cardiovascular diseases.
4. Less fiber foods: fiber can promote calcisterone retention in the body. It is rich in fiber foods such as fruits and vegetables and grains. It is also rich in vitamins, minerals, and antioxidants. The ingredients attached can help reduce the inflammation reaction of the body. If you take too little fiber, it can easily affect blood fat retention and lead to hyperlipidemia.
Reducing pyrosterol starts with daily diet! After reading the above introduction to reduce tart sterol diet, do you know how to eat for three meals on weekdays. "Replace red meat with white meat, eat more vegetables and fruits, eat more bean products, eat more grainy foods, and use good oil when cooking." Before choosing what to eat, you must think of "5 principles for reducing citric sterol diet". We should also avoid eating four types of landmine diets frequently and eat less "high-fat foods, fatty foods, trans fat foods, and less fiber foods" so that we will not end our previous efforts and accidentally make the sterol sperm high.