Cholesterol is an indispensable nutrient for the human body. It is not only one of the structural components of the body but also the raw material for the synthesis of many vital substances. Avoid eating foods containing excessively, which is easy to cause anaemia and reduce the body's resistance; However, a sizeable long-term intake of which is not conducive to health, which will increase its content in serum and increase the risk of cardiovascular disease. Therefore, scientific dietary methods advocate moderate intake of it.
The daily fat intake of the human body is roughly divided into saturated fat (mostly in meat and other foods), a variety of unsaturated fat (mostly in vegetable oil) and single unsaturated fat (in rapeseed oil and olive oil). Experts suggest that changing the proportion of the above three kinds of fat intake in a daily diet can reduce the content of LDL-C in the human body. For people with high content in the body, the best distribution ratio of the three fats is 7:10:13. In other words, the calorie intake from saturated fat should be reduced to less than 7% of the total information; The calorie intake from a variety of unsaturated fats should be reduced to less than 10% of the total intake; The calorie intake from single unsaturated fat can increase to more than 13% of the total information.
It mainly comes from the body's synthesis, and food is a secondary supplement. For example, an adult with a weight of 70kg has about 140g in the body, which is updated by about 1g every day, of which 4 / 5 is produced by metabolism in the body, and only 1 / 5 needs to be supplemented from food. Each person can absorb 200mg of food every day to meet the body's needs. The absorption rate of which is only 30%. With the increase in food content, the absorption rate will decline. 200mg is about equivalent to the content of one egg or the absorption of three to four eggs. Experts suggest taking 50mg ~ 300mg every day. It is the most abundant sterol compound in the body. It is not only a component of cell biofilm but also a precursor of steroid hormones, bile acids and vitamin D. Therefore, for most tissues, it is essential to ensure the supply of it and maintain its metabolic balance.
It widely exists in all tissues of the body, about 1 / 4 of which is distributed in brain and nerve tissue, accounting for about 2% of the total weight of brain tissue. The liver, kidney, intestines, other internal organs, and skin and fatty tissue contain more. Every 100g of tissue contains about 200 to 500mg, with the liver as the most and less muscle. The content of the adrenal gland, ovary and other tissues can be as high as 1% - 5%, but the total amount is minimal. The source of human sterols depends on the synthesis in the body and food intake. The daily diet of ordinary people contains about 300-500mg, mainly from animal viscera, egg yolk, cream and meat. Vegetable foods do not have, but plant sterols, such as β Glutasterol, ergosterol, etc., are not easily absorbed by the human body. Excessive intake can also inhibit its absorption of it.
High is bad for your health, but low can also affect your health. It participates in the composition of the cell membrane in the body, maintains and nourishes the cell membrane and maintains the stability of the cell membrane. If the blood level is too low, it will weaken the strength of the cell membrane, reduce the elasticity of the cell membrane and increase the brittleness of the blood vessel wall. In addition, it is an important raw material for the synthesis of steroid hormones in the body. It can be transformed into progesterone after metabolism in the body, and then progesterone, androgen and estrogen can be synthesized from progesterone. These hormones have significant effects on regulating the metabolism of sugar, fat and protein, water and electrolyte, stress response and immune function. If the level is too low, it will often reduce cortical hormone synthesis, resulting in the weakening of stress ability, immunity and average disease resistance; Or minimize the synthesis of sex hormones and affect normal sexual function, which is not conducive to human health.
After excluding the possibility of other diseases, to maintain the average blood level, we must develop the habit of a balanced diet. When cholesterol is low, you can eat more fish, animal viscera, eggs and other foods.