Lecithin is an ingredient found in many health products. In fact, lecithin is also contained in many foods. Below I will introduce to you foods high in lecithin. These foods are high in lecithin.
Foods high in lecithin
Lecithin, as the third largest nutritional source of the human body, is found in various vegetables, fish, and nuts. Among them, egg yolks, soybeans and animal livers have the highest lecithin content, so those who are not enough lecithin or have small bodies may wish to eat more of the above foods. In addition, although the lecithin in black fungus, cereals, small fish, eel, red-bellied snake, cobra, safflower seed oil, corn oil, sunflower and other foods is not critical to soybeans and animal liver, these foods can help maintain dietary balance and ensure Intake of other trace elements in the body. Since lecithin is not heat-resistant, the temperature should not be too high during cooking and should be controlled at 50 degrees.
Nutritional effects
1. Human nutritional needs
The exogenous choline 90 required by the human body is provided by lecithin. Lecithin provides choline with two major benefits: first, unlike free choline, which will be degraded into methylamine due to the action of microorganisms in the intestine; second, it is the continuous methyl group of cephalin (PE) in the liver and other fibrous tissues. Choline is obtained through chemical synthesis, and this synthesis process takes a certain amount of time. Therefore, when dietary choline is insufficient, the endogenous resource of lecithin (PC) remaining in the body can supplement the body's needs.
2. Regulatory effect on serum lipids
Regulating serum lipid levels means lowering cholesterol levels, protecting the liver, improving memory, strengthening immunity and fighting fatty liver disease of vitality.
3. The impact of cystic fibrosis on fat absorption
Cystic fibrosis is an exocrine gland disorder, usually due to limited lipids in the body, pancreatic lipase, Caused by insufficient stores of bile salts and sodium bicarbonate.
As a result, the absorption of fat is seriously affected, and 30 to 60% of ingested fats are malabsorbed, thus causing steatorrhea. Lysophosphatidylcholine displaces ingested fat and combines monoglycerides and fatty acids in a low-melt matrix. In the presence of sodium bicarbonate ions and bile salts, it becomes easier to absorb.
4. Healthy heart
In the 1960s, scientists discovered that lecithin may have a protective effect on the heart. Further research finally confirmed that lecithin has a beneficial effect on heart health. Have a positive effect. This is because it can regulate the content of cholesterol in the human body and effectively reduce the incidence of cholesterol, hyperlipidemia and coronary heart disease.
5. Good for the brain
The content of lecithin in brain nerve cells accounts for about 17 to 20% of their mass. "Choline" is the basic component of soy lecithin. The sufficient supply of lecithin ensures sufficient "choline" and "acetyl" in the human body to be synthesized into "acetylcholine". "Acetylcholine" is an information transmission substance in the brain. Thereby increasing the activation degree of brain cells and improving memory and intelligence levels.
Lecithin has the function of emulsifying and decomposing fats, which can promote blood circulation, improve serum lipids, remove peroxides, reduce cholesterol and neutral fat content in the blood, and reduce fat retention on the inner wall of blood vessels. Over time, it promotes the dissipation of atherosclerotic plaques and prevents damage to the intima of blood vessels caused by cholesterol. Taking lecithin has a significant effect on hyperlipidemia and high cholesterol, so it can prevent and treat arteriosclerosis (hypertension, myocardial infarction, cerebral hemorrhage).
6. Soften the skin
Lecithin is an indispensable substance for every cell in the human body. If it is lacking, it will reduce the regeneration ability of skin cells, resulting in rough and wrinkled skin. If lecithin can be taken in appropriately, skin regeneration and vitality can be guaranteed. Coupled with the good hydrophilicity and lipophilicity of lecithin, the skin will of course be shiny. In addition, the inositol contained in lecithin is also the main nutrient for hair, which can inhibit hair loss and make white hair slowly turn black.
7. Delay aging
As people age, their memory will decline. The reason is related to insufficient acetylcholine content.
The main cause of Alzheimer's disease is the decrease in the neurotransmitter (acetylcholine) in the brain. Acetylcholine is a compound necessary for the transmission of information in the nervous system. Moreover, "choline" is the basic component of lecithin. A sufficient supply of lecithin will ensure that there is enough choline in the body to combine with acetyl in the human body into "acetylcholine", thus becoming a sufficient information transmission material for the brain, and the brain can directly Lecithin and choline are taken in from the blood and quickly converted into acetylcholine. Long-term supplementation of lecithin can slow down the process of memory decline and prevent or delay the occurrence of Alzheimer's disease.
8 Adjust your psychology
Social competition is becoming increasingly fierce. People have been in a tense environment and under various pressures for a long time. They often suffer from anxiety, irritability, irritability, insomnia, tinnitus and other diseases. That is, autonomic nervous disorder, often called neurasthenia. Regular supplementation of lecithin can provide timely nutritional supplements to the brain nerves, maintain healthy working conditions, help eliminate fatigue, stimulate brain cells, and improve irritability, irritability, insomnia and other symptoms caused by nervous tension.
Does soy lecithin have the effect of softening blood vessels
Lecithin can decompose oil, dissolve it in the blood, and transport it back to the liver to be metabolized. It can effectively soften blood vessels and improve human serum. Lipids, reduce cholesterol and fat content in the blood, promote blood circulation in the body, and play a positive role in the prevention of cardiovascular and cerebrovascular diseases.
It can be seen that soy lecithin can effectively soften blood vessels, so everyone should appropriately supplement soy lecithin in their daily lives to effectively prevent cardiovascular and cerebrovascular diseases.
Diet principles for heart disease
Eat less food
Due to the decline of the body, the elderly’s digestive system is not as big as before, so the total calories in a day should be limited. The amount of food you eat every day should be average and appropriate, or you should eat small amounts with frequent meals to reduce the burden on your body. It is not unreasonable to say that "every meal is 70% full, and you will live a healthy life until old age." Eating 70% full can ensure nutritional intake. As long as you insist on it for a long time, it will not only help control your weight, but also help keep your mind clear.
Restrictions on high cholesterol and fats
Improper selection of high cholesterol, fats and other foods or excessive eating will increase the risk of heart disease. Use lean meat as much as possible, and avoid fatty meat, poultry skin and animal offal. Avoid fried and fried foods. It is better to use vegetable oil when cooking, which is healthier.
Precautions for exercise for patients with heart disease
Exercise should have an exercise prescription
It is best for such patients to exercise according to the exercise prescription. If they exercise on their own, they are likely to exercise excessively. Or improper exercise methods may worsen the condition. For patients with mild heart disease, they can formulate their own exercise prescription based on their own feelings (no sweating, no chest tightness and asthma) and heart rate (less than 100 times for 7 minutes), and adjust them at any time according to the situation. The prescription includes four aspects: exercise intensity, frequency, time, and type. It is best to choose aerobic exercise that can be sustained for a long time.
Exercise should avoid the "morning peak"
Heart attacks have an obvious time pattern, and 6 to 9 am is the "morning peak" of attacks every day, especially for angina pectoris and sudden death. Usually happens around 9am. The main reason is that the human body is relatively dehydrated in the morning, and the blood is thick and prone to thrombosis. At the same time, blood pressure in the morning is the highest during the day, which can easily cause atherosclerotic plaques to fall off or rupture, leading to acute cardiovascular and cerebrovascular events. Therefore, it is best for patients with heart disease to avoid this peak period and arrange exercise in the afternoon or evening. It should be reminded that for patients who have just recovered from heart disease, the sooner they perform rehabilitation exercises, the better the recovery effect. Generally, exercise can be started one week after the onset of illness and should be continued for at least 6 months.