血管硬化! 8種逆轉食物
2024年4月21日
你們是不是都以為自己的身體跟外表一樣青春健康?小心!藏在身體裡的血管有可能早已健康亮起紅燈!
▲避免血管硬化-快吃精胺酸
台灣營養師高敏敏指出,三高、老化、生活習慣不佳等都有可能會導致血管硬化,並分享預防吃法:
(每100g之數值)
1、小魚乾:精氨酸4248mg/脂肪4.4g
2、油炸花生仁:精氨酸3592mg/脂肪48.4g
3、黃豆:精氨酸2743mg/脂肪15.7g
4、葵瓜子(去殼):精氨酸2232mg/脂肪51.9g
5、鮭魚:精氨酸1535mg/脂肪16g
6、火鍋牛肉片:精氨酸1288mg/脂肪18.7g
7、干貝:精氨酸901mg/脂肪0.4g
8、雞蛋:精氨酸777mg/脂肪8.9g
▲食物脂肪含量莫輕忽-過量易致消化道不適
高敏敏提醒,雖然精氨酸可以幫助血管放鬆、促進血液循環,促進血管內皮細胞修復,但脂肪量也要稍微注意一下,例如火鍋牛肉片、干貝相比,雖然精氨酸含量較高,但是脂肪含量也是差了快50倍,這樣吃下去,熱量也很可觀!
根據世界衛生組織(WHO)建議,人體每日精胺酸需求量為117毫克/每公斤,以60公斤成人體重計算,每日約需求7公克,而精胺酸過量,也有可能導致消化道不適的反應。因此,就像營養師常常說的適量吃、均衡吃才是最好的。
▲什麼人更需要補充精胺酸?
1、三高慢性病患者(高血壓、高血糖、高血脂)
三高患者本身心血管就容易囤積,而精胺酸能促進一氧化氮的生成、讓血管放鬆。
2、老人長輩
血管本身就會老化、失去彈性 而變得又窄又硬,尤其平時喜歡吃高油、高鈉的長輩更要多加注意。
3、經常熬夜、抽菸者
熬夜易導致血壓居高不下,長久下來易導致血管壁增厚,而菸品中的尼古丁也會加速血管硬化、使血管缺乏彈性。
更多其他精彩話題內容:
https://www.notion.so/7023b7b2cd5d4f5082c4aa7fb0fdcd1a?v=d4926f105c56473cbc55a3abe991aeac&pvs=4
https://scalloped-capybara-acc.notion.site/Health-Today-718e21949e6245e9b2e4d0acc93ed0e4
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