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5种食物：预防卒中发生

2016-05-24 phylis 译 MedSci原创

卒中营养必需脂肪酸
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大多数卒中是由于脑内血管系统阻塞，缺乏氧气导致。这里有五种营养素可以降低阻塞动脉和卒中的风险：1． ω-3脂肪酸。来源：鱼油，鱼，食草的动物，亚麻籽和核桃。ω-3脂肪酸是必需脂肪酸，是生命中必要的，但我们的身体不能制造必需脂肪酸。鱼油中含有大量DHA和EPA，我们可以通过补充剂补充200-1000mg/每天或每周吃2-4份鱼补充必需脂肪酸。2． 健康的脂肪。来源：椰子，鳄梨，冷水鱼类（如鲑鱼，沙丁

大多数卒中是由于脑内血管系统阻塞，缺乏氧气导致。这里有五种营养素可以降低阻塞动脉和卒中的风险：


1．ω-3脂肪酸。来源：鱼油、鱼、食草的动物、亚麻籽和核桃。ω-3脂肪酸是必需脂肪酸，是生命中必要的，但我们的身体不能制造必需脂肪酸。鱼油中含有大量DHA和EPA，我们可以通过补充剂补充200-1000mg/每天或每周吃2-4份鱼补充必需脂肪酸。

2．健康的脂肪。来源：椰子、鳄梨、冷水鱼类（如鲑鱼、沙丁油鱼、左口鱼）、坚果、种子和橄榄油。健康的脂肪实际上可以降低低密度脂蛋白这种“坏”胆固醇水平和心脏病风险。事实上，这5到23年，并没有显著的证据表明膳食饱和脂肪与冠状动脉心脏疾病、卒中、或心血管疾病的风险增加相关。

3．减少糖和面粉的摄入。有害来源：苏打、烘焙食品、糖果、高果糖玉米糖浆、包装食品、小吃、果汁和沙拉酱。全食品甜味剂：椰子糖、蜂蜜、枫糖浆和水果等。避免食用在标签的前五个成分中有甜味剂（“健康”或不）的东西。减少食用任何人造甜味剂。减少食用任何能转化为糖的精制谷物，因为有研究表明葡萄糖可以促进炎症和硬化动脉。坚持全谷物，如燕麦，因为高纤维碳水化合物可减少炎症发生。

4．食用大量的抗氧化剂。来源：绿叶蔬菜、绿茶、香料、颜色鲜艳的产品、黑巧克力、咖啡和坚果。高抗氧化剂不仅含有大量的维生素、矿物质和支持整个系统的化合物，而且还可以减少低密度脂蛋白“坏”胆固醇的氧化，从而降低动脉粥样硬化和卒中的风险。

5．采用地中海饮食，它包含了上面四种推荐，并且地中海饮食可以降低冠心病和卒中发生的风险。传统的地中海饮食中含有丰富的水果、香料、蔬菜、鱼类和健康的脂肪，并且糖和精制谷物食用量较低。

记住，不要为你每天该吃什么或为某些有潜在危害的食物而感到不知所措，如土豆、健康的脂肪、大米、咖啡、鱼、热带水果和鸡蛋。每天只吃真正的食物就好。

原始出处：

Christa Knox. 5 Ways Nutrition Can Help Prevent Stroke. May 12 2016

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    2016-05-26 yhy100201

    #食物#

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    2016-05-25 QQ6562edab

    尖果要吃！食品要是能安全就好了，平常吃的东西添加太多色素什么的！没什么是安全的！国家也不管管

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    2016-05-25 QQ6562edab

    尖果要吃！食品要是能安全就好了，平常吃的东西添加太多色素什么的！没什么是安全的！国家也不管管

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    2016-05-25 QQ6562edab

    尖果要吃！食品要是能安全就好了，平常吃的东西添加太多色素什么的！没什么是安全的！国家也不管管

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    2016-05-25 QQ6562edab

    尖果要吃！食品要是能安全就好了，平常吃的东西添加太多色素什么的！没什么是安全的！国家也不管管

    0

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    2016-05-25 QQ6562edab

    尖果要吃！食品要是能安全就好了，平常吃的东西添加太多色素什么的！没什么是安全的！国家也不管管

    0

  7. 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    2016-05-25 QQ6562edab

    尖果要吃！食品要是能安全就好了，平常吃的东西添加太多色素什么的！没什么是安全的！国家也不管管

    0

  8. 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    2016-05-25 QQ6562edab

    尖果要吃！食品要是能安全就好了，平常吃的东西添加太多色素什么的！没什么是安全的！国家也不管管

    0

  9. 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    2016-05-25 QQ6562edab

    要减肥

    0

  10. 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    2016-05-25 QQ6562edab

    要减肥

    0

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