Since ancient times, dietotherapy has played an important role in health care. Different foods and nutrients have their corresponding health problems that can be improved. Take high cholesterol, which is regarded as one of the diseases of modern civilization, as an example. Oats, deep-sea fish, soybean milk, nuts and tea are all highly recommended healthy foods, but we should also pay attention to skills and principles when eating them. As for the details that need attention, the following is explained by Qiu, a nutritionist of Millennium Love Health Foundation.
1. Oats:
Oats are rich in soluble dietary fiber β-glucan, which can inhibit cholesterol synthesis and achieve the effect of lowering cholesterol. But oats are whole grains, and their calories are close to those of rice and noodles. It is suggested that oats can replace white rice as the staple food of a meal. If it is used as an extra supplement to snacks other than three meals, careful use will lead to excessive calorie intake, and even the risk of triglyceride increase in severe cases.
2. Deep-sea fish:
Deep-sea fish, such as salmon, mackerel and tuna. Low proportion of saturated fatty acids and high content of polyunsaturated fatty acids can reduce cholesterol synthesis. In recent years, deep-sea fish have been concerned that their heavy metal content may be high. According to the recommendation of Food and Drug Administration, pregnant women and pregnant women should eat no more than 2 servings (70g) per week, and children aged 65,438+0 to 6 should eat no more than 65,438+0 servings (35g) per month.
3. Soy milk:
Soymilk is made from soybeans, and soy protein and isoflavones in soybeans have a special effect on lowering cholesterol. Moreover, soybean is rich in high-quality protein, which belongs to the same kind of food as fish, eggs and meat, but contains no cholesterol. Therefore, it is suggested that half of the daily meat intake can be replaced by soy milk or soy products.
4. Nuts:
Nut seeds such as sesame, walnut and almond are rich in monounsaturated fatty acids and polyunsaturated fatty acids, which help to lower the bad cholesterol (HDL-L) in the blood. However, nut seeds are high in oil content and calories, so it is recommended to take 1 serving every day, such as 2 walnuts, 8 almonds or10g sesame seeds, to avoid getting fat after eating too much.
5. tea:
Catechins in tea can reduce the cholesterol content in blood, but will be oxidized with the fermentation time of tea. The longer the fermentation time, the less catechin content. Therefore, when people drink tea, it is better to choose green tea to help lower cholesterol than black tea, oolong tea or Pu 'er tea with long fermentation time. In addition, many office workers like to have a hand-cranked drink after meals, which is easy to get fat after long-term drinking. Replacing it with sugar-free tea is a healthier choice.
Health tips:
Simple diet is not enough to lower cholesterol! Nutritionist Qiu said that health requires exercise, and good aerobic exercise habits, such as walking, jogging, swimming, climbing stairs or riding a bike, can reduce total cholesterol and increase beneficial cholesterol (HDL-C). However, people's sports don't have to be confined to the gym, but should be integrated into life, such as going shopping by bike; It's a good way to get off at 2 stops before going to work and then go to your destination quickly.
Soymilk is made from soybeans. Soybean protein and isoflavones in soybeans have special effects on lowering cholesterol. Developing good aerobic exercise habits can reduce total cholesterol and increase good cholesterol.