in the last reply said to eat eggs, when it comes to eggs, cholesterol can not be ignored. Many people worry about the high cholesterol content in egg yolks, so they don’t eat eggs, or they don’t eat yolks when they eat eggs. Today, let’s talk about cholesterol. The structure and composition of cholesterol in
are complex, so we will not explore it. The first thing we need to know is that cholesterol is normal in the human body. Almost all tissues in our skin, bone, heart and blood contain cholesterol, but the amount is different. Second, cholesterol is not only a component of our body, but also plays a very important role: (1) it is involved in the composition of cell membranes and nerve fibers; (2) it is the raw material for the synthesis of hormones, such as sex hormones, adrenocortical hormones, etc., which requires cholesterol. (3) It is the raw material for the synthesis of vitamin D in the body. Vitamin D can promote the absorption and utilization of calcium. (4) Promote the digestion of fat. (5) It is helpful to repair and maintain the integrity of vascular wall. Blood vessels in the brain may become vulnerable if the blood vessels have low levels of cholesterol. Therefore, there is no need to “talk about solid color change”! Third, where does cholesterol come from? It has two main sources: one is “self-produced”, that is, self-produced in the body. It is synthesized in the liver and is the main source of cholesterol in the human body. It has about 1000 mg per day. Another source is “imported”, that is, from the food we eat, 300-500 mg per day. Where is it going? Some of the cholesterol in the body is absorbed and utilized. What is not absorbed will be excreted through feces. How much cholesterol is absorbed in the body is affected by several factors: (1) high fat will promote the absorption of cholesterol, therefore, the intake of fat is needed. (2) Saturated fatty acids in food can increase the cholesterol in the blood, while unsaturated fatty acids can increase the excretion of cholesterol. (3) Glutasterol and dietary fiber in plant food can reduce the absorption of cholesterol. (4) The more cholesterol you eat, the more you absorb. (5) In addition, age and gender also affect the absorption of cholesterol. Is cholesterol a bad child? Now that we know something about cholesterol, we can’t simply classify it as “bad children”; however, excessive intake of cholesterol will lead to increased blood lipid levels and increase the risk of cardiovascular disease. How much cholesterol can you eat in a day? In order to prevent the adverse effects on health caused by excessive dietary cholesterol, it is suggested that the daily intake of dietary cholesterol should not exceed 300 mg; for hyperlipidemia, it should be strictly limited to no more than 200 mg per day. One egg contains about 200 mg of cholesterol. Which foods have higher cholesterol content? (1) Pig brain, sheep brain: every 100 grams of cholesterol in more than 2000 mg. Like to eat pig brain, sheep brain friends should pay attention to it, appropriate control Oh. (2) Animal viscera: liver, kidney, lung, heart, tongue, stomach, large intestine, crab roe, fish roe, cuttlefish content in. Love to eat “fried tripe”, “stewed” need attention. (3) Fat meat: pig, sheep, cattle, chicken, duck and other animal food fat. Studies have shown that the effect of dietary cholesterol on serum cholesterol is closely related to the intake of saturated fatty acids. The same amount of dietary cholesterol, in the saturated fatty acid intake is higher than the saturated fatty acid intake of low, its role in raising cholesterol is stronger. Therefore, the key to a reasonable diet lies in the diversity of food and the combination of meat and vegetable. We should pay attention to the control of the consumption of animal food, eat more vegetables and fruits with more dietary fiber and grains. This is conducive to the excretion of cholesterol, and can reduce the synthesis and absorption of cholesterol.