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ID:44083483
大小:17.05 KB
页数:5页
时间:2019-10-18
《健康英语:15种降低胆固醇的方式》由会员上传分享,免费在线阅读,更多相关内容在行业资料-天天文库。
1、Isyourcholesterolhigherthanyourdoctorwouldlike?Thegoodnewsisthatwithafewlifestylechanges–andtakingmedicationifnecessary–youcansignificantlyreduceyourcholesterolinjustsixweeks.Evenifyourcholesterollevelsarefinenow,theytendtoriseaswegetolder,sofollowingthesetipscanhel
2、pcutyourriskofheartdiseaseinfuture.你的胆固醇高于医生要求的水平吗?好消息是生活方式的改变-如果有必要的话吃药-你会明显的在六周内减少胆固醇。尽管你的胆固醇水平现在很好,当我们变老的时候胆固醇水平会上涨,因此遵循下面这些条有助于减少你未来患心脏病的风险。1porridge粥Startyourdaywithabowlofporridge.Oats(andbarley)arebothrichinbetaglucan,aformofsolublefibrewhichhelpsbindcholeste
3、rolinthestomachandstopsitfrombeingabsorbed.用一碗粥开启新的一天。燕麦(和大麦)都富有beta葡聚糖,可溶纤维的形式,有助于结合胃里的胆固醇并阻止它被吸收。2almondsorwalnuts杏或胡桃Snackonahandfulofalmondsorwalnuts.Studiesshowthatregularconsumptionofnutscanhelplowercholesterol.Limithowmanyyoueatthough–nutsarehighincalories,an
4、dbeingoverweightisariskfactorforheartdisease.以一把杏或胡桃为点心,研究表明有规律的消耗坚果有助于降低胆固醇。尽管要限制你吃多少-坚果高卡路里,超重是患心脏病的一个风险因素。3Soya大豆Soyacontainsspecialproteinswhichchangehowthebodyregulatescholesterol.Studiesshowthateatingjust15gsoyaproteinperday(choosefromsoyamilk,edamamebeans,tof
5、uorsoyameatalternatives)canloweryourcholesterollevelsbyaround6%.大豆包含特殊的会改变身体如何调节胆固醇的蛋白质。研究表明每天只吃15克的大豆蛋白质(选自大豆牛奶,日本青豆,豆腐或者可选择的豆类肉制品)会降低你大约6%的胆固醇水平。4Solublefibre可溶纤维Solublefibreactslikeaspongetoabsorbcholesterolinthedigestivetract.Goodsourcesincludefruitsandvegetable
6、s,driedbeans,oatsandbarley.Switchingtohigh-fibrebreadisaneasywaytoupyourdailyfibreintake.可溶纤维运作起来像一块海绵,会在消化区域吸收胆固醇。好的来源包括水果和蔬菜,干豆,燕麦和大麦。提到高纤维的面包,吃它是一种增加你日常纤维吸收的简单方式。5Avocados鳄梨Avocadosarepackedwithmonounsaturatedfat,whichcanhelptoincreasethelevelsofHDLor'good'choles
7、terolinyourblood,whilesimultaneouslyloweringlevelsofLDLor'bad'cholesterol.Theyalsocontainbeta-sitosterol–aplant-basedfatwhichhelpsreducestheamountofcholesterolabsorbedfromfood.鳄梨充满单不饱和的脂肪,有助于增加高密度脂蛋白水平或‘好的’血液中的胆固醇,然而同时降低低密度脂蛋白水平或‘坏的’胆固醇。它们也包含beta谷兹醇-一种基于植物的脂肪有助于减少食物
8、中吸收的胆固醇数量。6Beansandpulses豆类Beansandpulsesarehighinfermentable-fibre,whichisn’teasilyabsorbedbythebody.Onceeaten,theybindtocholesterolinthe
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