{"id":199304,"date":"2024-04-01T02:51:11","date_gmt":"2024-03-31T22:51:11","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=199304","title":{"rendered":"Xolesterol s\u0259viyy\u0259sini a\u015fa\u011f\u0131 salan"},"content":{"rendered":"

Düzgün yem\u0259k sa\u011flam xolesterol s\u0259viyy\u0259sini azaltmaq v\u0259 ya saxlamaq üçün \u0259n t\u0259sirli yollardan biridir.
\nYüks\u0259k xolesterol s\u0259viyy\u0259l\u0259ri ür\u0259k sa\u011flaml\u0131\u011f\u0131na t\u0259sirini v\u0259 ür\u0259k-damar x\u0259st\u0259likl\u0259ri riskini n\u0259z\u0259r\u0259 alaraq çoxlar\u0131n\u0131 narahat edir. Xolesterol s\u0259viyy\u0259sin\u0259 t\u0259sir ed\u0259 bil\u0259c\u0259k bir çox amil olsa da, p\u0259hrizimiz ona böyük t\u0259sir göst\u0259r\u0259 bil\u0259r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, p\u0259hriziniz\u0259 mü\u0259yy\u0259n qidalar\u0131n daxil edilm\u0259si xolesterolun a\u015fa\u011f\u0131 sal\u0131nmas\u0131nda v\u0259 yax\u015f\u0131 xolesterolun art\u0131r\u0131lmas\u0131nda mühüm rol oynaya bil\u0259r ki, bu da ümumi ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 t\u0259\u015fviq edir v\u0259 ür\u0259k x\u0259st\u0259liyi riskini azald\u0131r.<\/p>\n

Paxlal\u0131lar<\/strong>
\nPaxlal\u0131lar yaln\u0131z sa\u011flam p\u0259hrizin çox yönlü v\u0259 qidal\u0131 komponentl\u0259ri deyil, h\u0259m d\u0259 sa\u011flam xolesterol s\u0259viyy\u0259l\u0259rini idar\u0259 etm\u0259k v\u0259 saxlamaqda mühüm rol oynay\u0131rlar. \u018fsas s\u0259b\u0259bl\u0259rd\u0259n biri, h\u0259zm sistemind\u0259ki xolesterin hiss\u0259cikl\u0259rin\u0259 ba\u011flanaraq v\u0259 qan dövran\u0131na daxil olmam\u0131\u015fdan \u0259vv\u0259l onlar\u0131 b\u0259d\u0259nd\u0259n ç\u0131xararaq xolesterol s\u0259viyy\u0259l\u0259rini idar\u0259 etm\u0259kd\u0259 mühüm rol oynayan onlar\u0131n h\u0259ll olunan lif t\u0259rkibidir.<\/p>\n

Nutrients jurnal\u0131nda d\u0259rc edil\u0259n m\u0259lumatlar göst\u0259rdi ki, adi protein qidalar\u0131n\u0131n yaln\u0131z 1 unsiyas\u0131n\u0131 ¼ fincan paxlal\u0131 bitkil\u0259rl\u0259 \u0259v\u0259z etm\u0259k xolesterol s\u0259viyy\u0259sini 10%-d\u0259n çox azalda bil\u0259r. N\u0259tic\u0259l\u0259r h\u0259mçinin göst\u0259rdi ki, ½ fincan paxlal\u0131lar yem\u0259k a\u011f düyü kimi 1 unsiya t\u0259mizl\u0259nmi\u015f tax\u0131llarla müqayis\u0259d\u0259 10% daha çox lif, maqnezium, mis v\u0259 kalium t\u0259min edir.<\/p>\n

Göb\u0259l\u0259kl\u0259r<\/strong>
\nGöb\u0259l\u0259kl\u0259r xolesterin s\u0259viyy\u0259sinin t\u0259nziml\u0259nm\u0259sind\u0259 d\u0259 mühüm rol oynay\u0131r. Onlar\u0131n t\u0259rkibind\u0259 beta-qlükanlar v\u0259 xitin kimi güclü birl\u0259\u015fm\u0259l\u0259rin qar\u0131\u015f\u0131\u011f\u0131 var ki, bu da pis xolesterolu azaltma\u011fa köm\u0259k edir v\u0259 potensial olaraq yax\u015f\u0131 xolesterolu art\u0131r\u0131r.<\/p>\n

Makadamiya qoz-f\u0131nd\u0131qlar\u0131<\/strong>
\nMakadamiya qoz-f\u0131nd\u0131qlar\u0131 xolesterolu azaldan t\u0259sirl\u0259ri il\u0259 tan\u0131nan mono doymam\u0131\u015f ya\u011flarla z\u0259ngindir. Bundan \u0259lav\u0259, onlar ümumi ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 t\u0259\u015fviq ed\u0259n antioksidanlar, p\u0259hriz lifi v\u0259 fitosterollar\u0131n yax\u015f\u0131 m\u0259nb\u0259yidir.<\/p>\n

“Nutritional Science” jurnal\u0131nda d\u0259rc edil\u0259n randomiz\u0259 edilmi\u015f s\u0131naq n\u0259tic\u0259l\u0259rin\u0259 gör\u0259, h\u0259r gün makadamiya qoz-f\u0131nd\u0131q yem\u0259k n\u0259inki kilo alma\u011fa, h\u0259m d\u0259 xolesterolu azaldan t\u0259sirl\u0259r\u0259 malikdir.<\/p>\n

Gaval\u0131<\/strong>
\nGaval\u0131 lif m\u0259nb\u0259yidir v\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259 bil\u0259c\u0259k bir çox qida madd\u0259sidir.
\nMünt\u0259z\u0259m gaval\u0131 istehlak\u0131n\u0131 ya\u015fl\u0131 yetkinl\u0259rd\u0259 yax\u015f\u0131la\u015fm\u0131\u015f xolesterol s\u0259viyy\u0259si il\u0259 \u0259laq\u0259l\u0259ndir\u0259n t\u0259dqiqatlar var. Xüsusil\u0259, 55 ya\u015fdan yuxar\u0131 ki\u015fil\u0259rd\u0259 gaval\u0131 yem\u0259k HDL s\u0259viyy\u0259sinin artmas\u0131 v\u0259 ümumi HDL xolesterol nisb\u0259tinin yax\u015f\u0131la\u015fmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir. Postmenopozal qad\u0131nlar aras\u0131nda günd\u0259 4-6 porsiya quru gaval\u0131 yem\u0259k HDL s\u0259viyy\u0259sinin artmas\u0131 v\u0259 iltihab markerl\u0259rinin azalmas\u0131 il\u0259 \u0259laq\u0259l\u0259ndirilir. Quru gaval\u0131da h\u0259mçinin h\u0259ll olunan lif var.<\/p>\n

Yulaf<\/strong>
\nYulaf göb\u0259l\u0259kl\u0259rd\u0259 olan güclü xolesterolu azaldan bir madd\u0259 olan beta-qlükanla z\u0259ngindir. \u0130stifad\u0259 edildikd\u0259, beta-qlükan ba\u011f\u0131rsaqlarda xolesterolla z\u0259ngin öd tur\u015fular\u0131na ba\u011flanan v\u0259 onlar\u0131n qana sorulmas\u0131na mane olan gel\u0259 b\u0259nz\u0259r bir madd\u0259 \u0259m\u0259l\u0259 g\u0259tirir. Bu proses yaln\u0131z LDL v\u0259 ya “pis” xolesterini a\u015fa\u011f\u0131 salm\u0131r, h\u0259m d\u0259 ümumi h\u0259zm sa\u011flaml\u0131\u011f\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r.<\/p>\n

Ara\u015fd\u0131rmalar göst\u0259rib ki, yulaf istehlak\u0131 ümumi xolesterin v\u0259 LDL xolesterolu müvafiq olaraq orta hesabla 5% v\u0259 7% azald\u0131r.<\/p>\n

Avokado<\/strong>
\nP\u0259hriziniz\u0259 avokadonun daxil edilm\u0259si siz\u0259 \u0259lav\u0259 sa\u011flam ya\u011flar alma\u011fa köm\u0259k edir. Kliniki bir ara\u015fd\u0131rmada, orta ya\u011fl\u0131 p\u0259hrizin bir hiss\u0259si olaraq günd\u0259 bir avokado yey\u0259n i\u015ftirakç\u0131lar, yem\u0259k yem\u0259y\u0259n i\u015ftirakç\u0131larla müqayis\u0259d\u0259 ümumi xolesterin v\u0259 pis LDL xolesterinin s\u0259viyy\u0259sini a\u015fa\u011f\u0131 sal\u0131b v\u0259 ümumi xolesterinin yax\u015f\u0131 HDL xolesterin\u0259 nisb\u0259tini yax\u015f\u0131la\u015fd\u0131r\u0131b.<\/p>\n

Sar\u0131msaq<\/strong>
\nAra\u015fd\u0131rmalar sar\u0131msa\u011f\u0131n xolesterol s\u0259viyy\u0259sini bir q\u0259d\u0259r azalda bil\u0259c\u0259yini göst\u0259rir. Sar\u0131msaqdak\u0131 allisin kimi aktiv birl\u0259\u015fm\u0259l\u0259rin bu t\u0259sirl\u0259rd\u0259n m\u0259sul oldu\u011fu dü\u015fünülür.<\/p>\n

Bambuk tumurcuqlar\u0131<\/strong>
\nP\u0259hriziniz\u0259 bambuk tumurcuqlar\u0131n\u0131n daxil edilm\u0259si xolesterol s\u0259viyy\u0259l\u0259rin\u0259 n\u0259zar\u0259t etm\u0259k üçün t\u0259sirli bir strategiya ola bil\u0259r. Bu tumurcuqlar yaln\u0131z a\u015fa\u011f\u0131 kalorili deyil, h\u0259m d\u0259 p\u0259hriz lifi il\u0259 z\u0259ngindir – ür\u0259k-damar sa\u011flaml\u0131\u011f\u0131 üçün vacib bir komponentdir. Bambuk tumurcuqlar\u0131nda olan lif h\u0259zm sistemind\u0259ki xolesterin\u0259 ba\u011flana bil\u0259r, onun b\u0259d\u0259nd\u0259n xaric olmas\u0131na köm\u0259k edir v\u0259 bununla da b\u0259d\u0259nd\u0259ki ümumi xolesterol s\u0259viyy\u0259sini azald\u0131r.<\/p>\n

Ya\u011fl\u0131 bal\u0131q<\/strong>
\nSardina v\u0259 skumbriya kimi ya\u011fl\u0131 bal\u0131qlardan omeqa-3 ya\u011f tur\u015fular\u0131n\u0131 istehlak etm\u0259k, t\u0259rkibind\u0259ki xüsusi omeqa-3 növl\u0259ri, y\u0259ni EPA v\u0259 DHA s\u0259b\u0259bind\u0259n xolesterol s\u0259viyy\u0259l\u0259rini a\u015fa\u011f\u0131 salma\u011fa köm\u0259k ed\u0259 bil\u0259r. Bu ya\u011f tur\u015fular\u0131 ür\u0259k x\u0259st\u0259liyi riskini art\u0131ran bir ya\u011f növü olan trigliseridl\u0259rin qan s\u0259viyy\u0259sini azaltmaqda mühüm rol oynay\u0131r.
\nOmeqa-3 ya\u011f tur\u015fular\u0131n\u0131n LDL xolesterinin x\u0259b\u0259rçisi olan çox a\u015fa\u011f\u0131 s\u0131xl\u0131ql\u0131 lipoproteinin (VLDL) sintezini mane\u0259 tör\u0259tm\u0259kl\u0259 trigliserid s\u0259viyy\u0259l\u0259rini a\u015fa\u011f\u0131 sald\u0131\u011f\u0131 göst\u0259rilmi\u015fdir.<\/p>\n

Arpa<\/strong>
\nArpa, xüsusil\u0259 ür\u0259k sa\u011flaml\u0131\u011f\u0131, h\u0259zm v\u0259 balansl\u0131 bir p\u0259hriz saxlamaq üçün faydal\u0131 olan p\u0259hriz lifi, vitamin v\u0259 minerallar\u0131n \u0259h\u0259miyy\u0259tli bir m\u0259nb\u0259yidir. T\u0259rkibind\u0259 beta qlükan var.<\/p>\n

Alma<\/strong>
\nAlmalar, ilk növb\u0259d\u0259 yüks\u0259k h\u0259ll olunan lif t\u0259rkibin\u0259 gör\u0259 xolesterolu azaldan xüsusiyy\u0259tl\u0259ri il\u0259 m\u0259\u015fhurdur. Bundan \u0259lav\u0259, almada qan t\u0259zyiqini a\u015fa\u011f\u0131 salmaqla v\u0259 iltihab\u0131 azaltmaqla ür\u0259k sa\u011flaml\u0131\u011f\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131rmaqda rol oynayan polifenollar var.
\nAmerican Journal of Clinical Nutrition-da d\u0259rc edil\u0259n bir ara\u015fd\u0131rma, s\u0259kkiz h\u0259ft\u0259 \u0259rzind\u0259 günd\u0259 iki alma yey\u0259n insanlar\u0131n LDL xolesterinin s\u0259viyy\u0259sinin a\u015fa\u011f\u0131 oldu\u011funu mü\u0259yy\u0259n edib.<\/p>\n","protected":false},"excerpt":{"rendered":"

Düzgün yem\u0259k sa\u011flam xolesterol s\u0259viyy\u0259sini azaltmaq v\u0259 ya saxlamaq üçün \u0259n t\u0259sirli yollardan biridir. Yüks\u0259k xolesterol s\u0259viyy\u0259l\u0259ri ür\u0259k sa\u011flaml\u0131\u011f\u0131na t\u0259sirini v\u0259 ür\u0259k-damar x\u0259st\u0259likl\u0259ri riskini n\u0259z\u0259r\u0259 alaraq çoxlar\u0131n\u0131 narahat edir. Xolesterol…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-199304","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/199304","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=199304"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/199304\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=199304"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=199304"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=199304"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}