Cholesterol in the body have important physiological functions , modern
medicine has proven that cholesterol is too high or too low will affect their
health, which requires us to pay attention to the amount of the usual intake of
dietary cholesterol . To do this , we need to understand what foods high in
cholesterol ? Organic health experts will love him the more common life
cholesterol-rich foods that are high summarized as follows , for friends as a
reference to it.
Plant food is generally free of cholesterol. The following foods contain a
lot of cholesterol daily , attention should be noted :
1 porcine sheep brain ( brain and other animals are similar ) containing
cholesterol very much , called Champion
2 animal organs , such as kidney, liver, lung , pig spleen , intestines
contain more cholesterol, animal offal, eat sparingly . No more than 2 times per
month is appropriate .
3 egg yolks ( contains large amounts of cholesterol, and are concentrated in
the yolk . Recommends the average adult eating an egg a day from 0.5 to 4. Squid
with no more than one week , the second is appropriate.
5 shellfish, such as shellfish , red shellfish, oysters, scallops , abalone,
clams , snails and other generally contain more cholesterol
6 Animal fats contain more cholesterol ; fats saturated fatty acids can also
promote hepatic synthesis of cholesterol . Therefore, you should avoid eating
animal fats .
What are common food high in cholesterol ?
( 1 ) to maintain a balanced distribution of heat , hunger and satiety should
not be excessive , not a partial eclipse , avoid overeating or eating stuffed
full style change before dinner hearty supper and sleep habits .
( 2 ) should be based on cereal-based staple food , with the thickness .
Whole grains can increase the amount of corn, wheat flour, organic oats and
other ingredients to keep carbohydrate calories for more than 55% of total
calories .
( 3 ) increased legumes, improve protein utilization in dry beans , the
average daily intake of more than 30g or 45g dried bean curd or tofu 75 - 150g.
Drink milk or whole grains can !
( 4 ) increase the lower and the higher fatty acid -containing protein animal
foods such as fish, poultry, lean meat , etc. , with a total daily calories from
fat does not exceed 30 % of total calories .
( 5 ) remain edible vegetable oil -based, the amount per person per day to 25
- 30 g appropriate. Such as olive oil , sunflower oil
( 6 ) per person per day to ensure intake of fresh fruits and vegetables up
to 400 g or more, and pay attention to increase the proportion of dark or green
vegetables .
( 7 ) to reduce refined rice , noodles, candy, sweet pastries intake, avoid
excessive intake of calories .
( 8 ) dietary ingredients should contain enough vitamins, minerals , plant
fiber and trace element Qin , but it should be appropriate to reduce salt intake
.
( 9 ) less alcohol , do not drink .
( 10 ) drink less sugary drinks more tea such as oolong tea, black tea ! ;
Coffee stimulates gastric secretion and appetite , but it should not drink more
.
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