Abincin abinci na cholesterol a cikin maza - kimanin menu

Abubuwan cholesterol, wanda mutum ya karɓa tare da wuce haddi na nama, ƙwai na kayan kiwo, ya tara ganuwar shaye-shaye. Tsarin Oxidative yana farawa, kumburi yana tasowa, shimfidar wurare marasa tsari a cikin lumen tasoshin jini. Wannan yana kara hadarin cututtukan jini, bugun zuciya da sauran cututtukan zuciya.

Abincin da ke dauke da kwayar cholesterol a cikin maza shine asalin hadaddiyar farkewar jiki wanda ke daidaita mahimmancin lipoproteins da yawa.

Cikakken abinci mai gina jiki yana hana haɗarin ci gaban cututtukan zuciya, haɓaka ingancin rayuwa da ƙara ƙaruwarsa. Don zaɓin abincin da ya dace, ana bada shawara don shawarar ƙwararren masanin abinci, masanin abinci, ƙwararren likitan zuciya. Kula da abincin abinci na likita A'a 10.

Ka'idodin ka'idodin abinci mai gina jiki

Wajibi ne a bincika samfuran da aka ba da izini da kuma haramta, daidaita abincin. Gabatar da matsakaiciyar motsa jiki, yau da kullun cikin iska mai tsayi, lura da tsarin shan ruwan sha. Dokokin rage cin abinci na cholesterol a cikin maza:

ware abinci mai kitse na asalin dabba: naman alade, naman sa, dawa,
akai-akai, abinci mai rarrabewa: har zuwa sau 4-6 a rana, a cikin kananan rabo,
cikakken, abinci iri-iri,
Abincin dare da bai wuce awanni 3-4 kafin zuwa gado,
kin amincewa da kayayyakin da aka gama da su, sausages, sausages, naman da aka sha, Sweets,
rage kiba mai yawa
amfani da kayan lambu na kayan miya; kar a yi amfani da soya. Abincin da aka soya yana daɗa yawan ƙwayoyin atherogenic,
da amfani da kayayyakin kiba mara mai-mai,
gabatarwar abincin kogin da kifayen teku,
yana sauya nama mai kitse da durƙus,
ƙi shan giya, wanda ya haɗa da maganin kafeyin, barasa, shan sigari,
maza masu kiba suna buƙatar mayar da hankali kan alamu na yau da kullun.

Idan za ta yiwu, abincin asalin dabba ya kamata a cire shi kuma ya canza zuwa abubuwan gina jiki. Idan wannan zaɓi ba zai karɓa ba, ana ba da shawarar kuzarin dabbobi fiye da sau 3 a mako.

Kayayyakin da aka Nuna

Abincin da yakamata ya samu na cholesterol a cikin maza ya kamata mai lafiyar ya fahimta. Tushen abincin yakamata ya zama abincin shuka: kayan marmari, ganyayyaki, 'ya'yan itatuwa da kayan marmari, berries, ganyaye, hatsi, tsirrai, tsirrai, ƙwayaye, hatsi gabaɗaya.

Babban tushen furotin shine kayan kiwo, kaji mai kiba, kifi, cuku gida. An cinye naman a cikin tafasasshen, dafaffen, stewed form, ko steamed. Ana amfani da kayan marmari ko kayan marmari a matsayin abinci na gefen.
Ka'idojin yau da kullun na hadaddun carbohydrates na maza sun kai 50% na abincin. Yi amfani da hatsi na hatsi gaba daya, taliya, hatsi.
Farin fata farin abu ne wanda ba a so wanda dole ne a maye shi da launin ruwan kasa ko kwakwa, ko stevia.
Haɗin burodi ya haɗa da hatsin hatsin rai tare da burodi, izinin yau da kullun ga mutum bai wuce gram 200 ba.
Kayan kaji an dafa shi har sai an dafa shi sosai, furotin kawai yake cinyewa.
Daga kayayyakin kiwo, an fi son shi gabaɗaya, ba madara mai narkewa (zai fi dacewa madara awaki), kayan kiwo tare da ƙarancin kitsen mai.

Fa'idodi masu mahimmanci sun fito ne daga kayan lambu mai ruɓi ko kwanon ruɓa ba tare da mai ba, tare da ƙari da ganye. Abincin da ke cikin babban cholesterol a cikin maza ya shafi amfani da kayan marmari na sirri. Yawan amfani da kullun na buckwheat, gero, oats normalizes lipid metabolism, rabo daga LDL da HDL.

Menene legumes suke da amfani ga?

Legumes suna da wadataccen furotin, sinadarin zinc.Ba kamar abincin asalin dabba ba, suna ɗauke da abubuwan gina jiki masu mahimmanci: folate, potassium, da fiber. Abubuwan ban sha'awa game da wakilan wannan dangin shuka:

shawarar da ake amfani da ita a kullun na maganin kawa, lentil, wake, gyada,
wake a zahiri ba su da gishiri da mai mai yawa, babu cholesterol a ciki,
ma'aunin yau da kullun ga maza shine gram 300,
Legumes na gargajiya na iya zama “mas”
don rage yiwuwar samar da iskar gas, samfuran sun cika riga-busassun dare a ruwa tare da ½ tablespoon na soda.

Haɓaka legumes a cikin abincin yau da kullun yana daidaita cholesterol, alamun jini, yana rage yiwuwar kamuwa da ciwon sukari.

Flaxseed

Flaxseed yana da wadataccen ƙwayar mai narkewa, wanda ke cire cholesterol "mara kyau" tare da feces, kuma yana hana sake sarrafa shi a cikin hanta. Abunda yayan ya hada da gajerun sarkar alpha-linolenic acid (omega-3), wanda jiki ya canza zuwa acid mai sarkar na tsawon lokaci.

Wadannan abubuwan sun zama dole don daidaita cholesterol, fadada tasoshin jini, rage jinkirin rabon kwayoyin (rigakafin cutar kansa a cikin maza).

Yawan yau da kullun don jima'i mai ƙarfi shine 2 tablespoons. Don haɓaka bioavailability (assimilation), ana girbe tsaba a cikin ƙwayar kofi. An gama samfurin da aka ƙera a cikin hatsi, smoothies, miyan, stews, salatin kayan lambu, da dai sauransu. Ba kamar flaxseed ba, flaxseed oil ya ƙunshi mayukan omega-3 mai mai. Sabili da haka, dukkanin tsaba sune samfuri mafi mahimmanci da amfani ga maza masu babban LDL.

Abinci mai gina jiki ga cholesterol mai hawan jini

Masu karatun mu sunyi nasarar amfani da Aterol don rage cholesterol. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

Mafi sau da yawa daga hotunan TV da kanun labaran labaran da muke ji game da mummunar cholesterol. Likitanku kuma yana magana game da shi, kuma maƙwabta da ke da ƙwayar cholesterol a cikin asibiti. Yana da kyau a fahimci abin da ya sa yana da haɗari don haɓaka shi, kuma mafi mahimmanci, abin da abinci game da cholesterol zai taimaka wajen zama lafiya.

Hadarin na kara yawan cholesterol

Rayuwa ta zamani: rashin aiki na jiki, abinci na gwangwani, sausages da abinci mai sauri galibi suna haifar da matakan cholesterol sama da na al'ada 5 mmol / L. Yawan mai da yawa ba zai iya iyo cikin jini na dogon lokaci, cholesterol ya fara hade da bangon jijiyoyin jini, yana yin cholesterol "adibas" da ake kira plaques. Idan likita ya gano kuna da irin wannan plaque a wuri guda - yana nufin duk tasirin ya shafa, zuwa digiri ɗaya ko wani, saboda jini yana gudana guda ɗaya - tare da babban cholesterol. Mafi yawan kwayoyin cutar cholesterol, karancin jini yana wucewa a wannan wurin. Idan jirgin ruwa ne da ke wadatar da zuciya, to kuwa zai kasance akwai raɗaɗi a cikin zuciya, idan jirgin ruwa na kwakwalwa, to mutum zai sha wahala daga ciwon kai, asarar ƙwaƙwalwa da kuma tsananin farin ciki. Babu shakka dukkanin gabobin sun lalace daga ƙwayar cholesterol, koda fata - bayan duk hakan, yana ciyar da jini ta hanyoyin jini wanda ya cika ta hanyar plaques.

Siffofin abinci

Abincin da ke da babban ƙwayar cholesterol ana kiranta baki ɗaya. Babban ka'idodinta shine rabo da yawa na abincin teku a mako, nau'in cuku mai ƙanshi mai laushi, kayan lambu sabo ne hade da man zaitun, 'ya'yan itatuwa da yawa. Za'a iya tsara mahimman ka'idodi na abinci mai gina jiki ga ƙwayar cholesterol, musamman a cikin maza da mata bayan shekaru 50, ana iya tsara su kamar haka:

abinci a cikin karamin rabo, aƙalla sau hudu a rana,
rage girman amfani da gishiri a cikin shiri - zai dawwamar da ruwa a bayan kanta kuma ta haifar da karin nauyi a zuciya,
ware soyayyen da kyafaffen. Ya kamata a steamed, dafa shi, stewed ko gasa. A matsayin madadin kuma damar da za a sarrafa menu, zaku iya amfani da kwanon rufi wanda aka rufe da Teflon. Zai ba ku damar dafa abinci mai daɗi da lafiya ba tare da mai ba, ainihin yin burodi.
a ɗan lokaci kaɗan cinye masana'antu - sausages, abincin gwangwani, abinci mai sauri. Duk waɗannan samfuran don rahusa suna ɗauke da layi ɗaya tare da nama da offal. A cikin tebur da ke ƙasa zaku iya ganin cewa sune rikodin masu rikodin cholesterol.

Duk samfuran da ake amfani da su don abinci mai kyau tare da ƙwayar cholesterol ya kamata ya ƙunshi mafi ƙarancin adadinsa. Mutumin baya buƙatar kwayar cutar cholesterol 400 a kowace rana, kuma idan aka sami ƙwayar cholesterol a cikin tsohuwar mace ko mace, to babu ƙarancin 200 mg. Wannan yana da yawa sosai, saboda muna samun abinci tare da kashi ɗaya bisa uku na mai da take buƙata, sauran kashi biyu cikin uku ana yin su a cikin hanta da hanjin. Teburin da ke ƙasa ya ƙunshi abubuwan cholesterol a cikin wasu abinci. Mai da hankali kan bayanan ta, zaka iya fahimtar waɗanne irin abinci ne da ba za a iya cinye su da ƙwaƙwalwar ƙwayoyi ba.

Abubuwan da aka haramta

Yi la'akari da abin da abinci bazai iya cinye tare da babban cholesterol:

nama mai kitse - alade, ɗan rago, kaji - dabbar alade da guzur,
Musamman an haramta cin abinci mara kyau (kwakwalwa, koda, hanta). Sun ƙunshi babban adadin cholesterol,
m kifi - mackerel, herring. Yana da yawa ba a son cin kifi, kifi da sauran kifin mai ƙiba,
samfura mai kiba - cuku na gida, madara tare da mai mai sama da kashi 3.2%, cream, kirim mai tsami,
dafaffen fats - man dabino, mayonnaise, masana'antun kayan abinci na masana'antu sun ƙunshi adadi mai yawa na trans fats. Suna kai tsaye suna cutar cholesterol, suna kara shi kuma suna kara kaya a hanta,
sausages, sausages, sausages, yanka shagunan - fasahar sana'arsu ta haɗa da ƙarin kitse na naman alade da haɗakarwa, wanda ya ƙunshi yawan ƙwayoyi,

Abubuwan da aka yarda

Abincin, wanda za ku iya ci yadda yakamata ga mutumin da ke da ƙwayar cholesterol, dole ne ya haɗa da:

babban adadin 'ya'yan itatuwa da kayan marmari, akalla 400 g kowace rana,
mai wanda ba a bayyana ba - sunflower mara tushe, zaitun,
gasa da kuma stewed kayan lambu
da wuya - dankali, zai fi dacewa gasa ko steamed,
nau'ikan nama mai kitse - kaza da turkey tare da fata, zomo, da wuya - naman sa da naman maroƙi,
Kifin mai kifaye mai karancin kifi - kwalin, haddock, capelin, pike,
samfuran kiba mai ƙarancin mai. A lokaci guda, yakamata a bawa samfuran da ke da mai mai yawa (1.5%, 0.5%) akan mara mai, saboda na ƙarshen ana hana masu kitse ta hanyar inganta abubuwan carbohydrates,
Cuku mai yawan kitse mai mai da yawa - cuku mai taushi irin su Adyghe, feta cuku,
spaghetti - kawai daga alkama durum, guje wa taliya daga nau'ikan taushi a matsayin tushen karɓar carbohydrates mai sauƙi,
burodin burodi, burodi, abinci mai kyau.

Litinin

Karin kumallo. Gwargwadon gero, friable, akan ruwa ko ruwa a cikin rabin tare da madara da kabewa. Ruwan apple, gurasa.

Abincin rana Chicken miya tare da ganye (ba tare da soya ba, cire fata daga kaza, taliya daga garin durum, kada a kara gishiri a cikin miya). Loose buckwheat porridge, coleslaw, karas da albasa salatin. Gasa kifi

Abincin dare Dankali dankali - dankali biyu matsakaici. Bean, tumatir da salatin ganye. Gurasa tare da burodi.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Yogurt na gida, kukis na oatmeal na gida.

Karin kumallo. Cuku cuku casserole tare da raisins. Tea tare da madara 1.5%.

Abincin rana Naman saro Tatum alkama taliya tare da kayan lambu. Gasa kaza fillet.

Abincin dare Brown shinkafa (kar a daɗa). Salatin Teku. Ya hadu da kwan. Gurasar M.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Kwayoyi (hazelnuts, almonds, walnuts). Baje koli.

Karin kumallo. Oatmeal porridge tare da berries. Sandwich: Cutar abinci mai yawa, cuku cuku, tumatir, ganye. Baje koli.

Abincin rana Miyan miya. Kayan lambu da aka dafa, naman sa da keɓaɓɓu, kabeji na Beijing da salatin kokwamba. Gurasa tare da burodi.

Abincin dare Buckwheat porridge tare da kaza.Vinaigrette.

Sa'o'i biyu kafin lokacin bacci / abincin ciye-ciye na yamma: Yogurt, giya mai gasa.

Karin kumallo. Cuku gida mai ƙarancin mai tare da 'ya'yan itatuwa da yogurt. Baje koli.

Abincin rana Kayan lambu miyan. K'wararriyar sha'ir tare da ƙwaryar naman kaji. Salatin kabeji.

Abincin dare Steamed kifi cutlet tare da dankali da kuma steamed kayan lambu.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Kefir, cookies na gida oatmeal.

Karin kumallo. Omelet tare da kayan lambu. Shayi Gurasar Gurasa.

Abincin rana Miya tare da turkey meatballs. Durum alkama spaghetti. Haddock yayi gasa.

Abincin dare Pilaf tare da namomin kaza. Kabeji da salatin karas.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Yogurt, apple.

Asabar (+ gala abincin dare)

Karin kumallo. Farar shinkafa. Shayi Sandwich tare da taliya irin ta gida.

Abincin rana Kunne tare da farin kifi. Buckwheat porridge tare da naman sa. Beetroot da fis salatin.

Abincin dare Rice da kayan lambu. Gasa kifi mai nama. Salatin Girkanci. Gurasa tare da burodi. Yanke sabo kayan lambu. Siyarwa taliyar abincin kaji na gida. Wani mai cin tumatir mai cakulan cike da cuku da tafarnuwa. Kankin cuku gida tare da ruwan 'ya'yan itace blue. Ruwan inabin jan (150-200 ml)

Lahadi

Karin kumallo. Pancakes tare da kirim mai-mai mai kitse / zuma / jam na gida. 'Ya'yan itace shayi.

Abincin rana Naman saro Kayan lambu da kaza.

Abincin dare Dankali dankali - dankali biyu matsakaici, turkey. Kabeji da salatin salatin tare da kokwamba.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Yogurt, kofin giya.

A lokacin rana, mara iyaka: kayan ado na 'ya'yan itatuwa da aka bushe, abubuwan sha na' ya'yan itace, compotes. 'Ya'yan itãcen marmari - apples, pears, peaches, lemu, tangerines. Ganyen shayi.

Dukkanin salati da kayan yaji sun kasance tare da: man sunflower wanda ba a bayyana ba, man zaitun, lemun tsami ko lemun tsami

Duk abincin ba a gishirin shi ba - shine, muna ƙara rabin gishirin ƙasa da yadda kuke so. Fewan kwanakin farko, abinci zai zama sabo, amma ɗanɗano da harshe za su yi amfani da shi da sauri. Miyan an shirya ba tare da an soya ba. Ana ƙara ganye mai laushi zuwa salads da miya - faski, dill, cilantro.

Gasa kifi

Fillet kifin 600 g (Better - haddock, pollock, hake, cod, pike perch, pike. Amincewa - ruwan kifin ruwan hoda, kifin kifi, kifi, kifin, kifin teku, tuna tuna).

Albasa biyu matsakaici.

Shige da komai ta hanyar ingantaccen gora na abin ƙuna. Yana yiwuwa a yanyanka kayan abinci sosai. Lambatu wuce haddi ruwa, mold cutlets. Dafa a cikin kwanon rufi na mintuna 3-5 na kowane gefe.

Gasa kifi mai nama

Yankana, har zuwa 2 cm lokacin farin ciki. (Kyau: cod ƙamshi.

Masu karatun mu sunyi nasarar amfani da Aterol don rage cholesterol. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

Cire yankin nama daga firiji ka kawo ɗakin zazzabi, kar a sa gishiri a gaban dafa abinci. Zaka iya amfani da allspice da lemon tsami. Zafafa gasa da gasa, sa steaks diagonally zuwa tube. Cook don minti 3-4 a kowane gefe. Idan yankin nama ya fi kauri 1.5 cm - bayan dafa abinci, kashe wuta, murfi, barin minti 10.

Ma'aikatan gidan Chicken na gida

Chleten fillet - guda biyu (kusan 700-800 g).

1 tablespoon na zuma

1 tablespoon na lemun tsami ruwan 'ya'yan itace

2 tablespoons na soya miya

3 cloves na tafarnuwa, minced

Powdered zaki da paprika, ƙasa baƙar fata barkono.

Mix kome da kome, man shafawa fillet daga kowane bangare, bar shi a cikin marinade na akalla rabin sa'a, zai fi dacewa da dare. Sanya fillet tare da zaren, forming “sausages”, a kwance. Top tare da ragowar marinade. Kunsa tsare Gasa a digiri 200 na minti 20. Daga nan sai a bude tsare kuma a bar don sanyi a cikin tanda. Bayan sanyaya, cire zaren, a yanka a cikin yanka.

Kukis na garin oatmeal na gida

Oatmeal - 2 kofuna

Garin alkama - rabin kofi

Zuma - 1 tablespoon

Sugar - cokali biyu

Good quality man shanu - 50 grams

A cikin kwano, haɗu da kwan da sukari har sai ƙarshen ya narke. Sanya man shanu mai taushi, zuma, gari da yin burodi. Kuna samun m kullu. Muna yin kukis zagaye daga gare ta, sanya shi a kan takardar burodi. Gasa a digiri 180 na minti 20-25. Izinin hanta yayi sanyi kafin amfani.

Yogurt na gida

1 lita na madara mai narkewa 1.5% mai

Muna zafi madara zuwa digiri 40 - wannan ruwa ne mai tsananin zafi, amma baya ƙonewa. Mun narke yisti, saka madara a cikin ɗimbin yawa a cikin yanayin “Yogurt” ko kunsa kofin tare da madara kuma sanya shi a cikin wurin dumi. Lokacin dafa abinci don yogurt shine 4-8 hours. A cikin samfurin da aka gama, ƙara sukari, berries, 'ya'yan itãcen dandana.

Cholesterol abu ne wanda jikinmu yake daidaita sinadaran hodar iblis da na bitamin D, saboda haka ba za'a iya ɗaukarsa a sarari koyaushe cutarwa ce. Amma a cikin mutanen da suka manyanta, ba a daina amfani da cholesterol kamar yadda yake a da, amma ya kasance cikin jini. Irin wannan kwalagin yana haifar da alamu mara kyau a cikin mutum. Sabili da haka, yana da matukar muhimmanci a bi abin da ake bi don rage ƙwayar cholesterol, ƙayyadaddun ka'idodi waɗanda, gami da cikakken menu tare da girke-girke, an bayyana su a sama.

Norm na cholesterol da dalilan karuwa

Jiki yana buƙatar cholesterol don aiwatar da tsari da yawa. Tare da taimakonsa, ana sabunta tsarin wurare dabam dabam, yanayin al'ada shine al'ada.

Maza suna buƙatar wannan abun don samar da testosterone. Amma idan manuniyar cholesterol tayi yawa sosai, zubar jini zai tabarbare, kuma allunan atherosclerotic plates sun kirkira a kan jijiyoyin. Duk wannan ya cutar da tsarin zuciya.

A cikin maza, babban dalilin ƙara yawan cholesterol shine cin zarafin abinci mai ƙima na asalin dabbobi. Halayyar haɗari kamar shan sigari da shan barasa suna taimakawa wajen tara abubuwan cutarwa a cikin jiki.

Sauran abubuwanda zasu iya kara lalata kwayar cholesterol:

rayuwa mara amfani
na kullum hyperglycemia,
hawan jini
kiba
stagnation na bile a cikin hanta,
hoto ko bidiyo mai zagaya yanar gizo da sauri cututtuka
hauhawar jini
wuce kima ko kuma rashin isasshen maganin kwayoyin halittun.

Yawan cholesterol a cikin jini a cikin maza ya dogara da shekaru. Don haka, har zuwa shekaru 20, 2.93-5.1 mmol / L ana ɗauka alamun nuna karɓa, har zuwa shekaru 40 - 3.16-6.99 mmol / L.

A shekara hamsin, dan halal ne mai yawan barasa ya tashi daga 4.09-7.17 mmol / L, kuma a cikin mutanen da suka girmi 60 - 3.91-7.17 mmol / L.

Siffofin abinci mai gina jiki na hypocholesterol

Cin abinci tare da cholesterol mai jini a cikin maza yana nufin cin abincin da ke ɗauke da ƙaramar yawan kitse na dabba. An wajabta rage cin abinci na hypocholesterol ga marasa lafiya waɗanda ƙimar kwalara ta wuce 200 mg / dl.

Dole ne a bi abincin da ya dace don akalla watanni shida. Idan bayan maganin rage cin abinci abinci to yawan shan barasa a cikin jini bai ragu ba, to an wajabta magani.

Abincin abinci na babban cholesterol a cikin maza yana dogara ne akan yawan abincin da yake da yawa a cikin fiber, bitamin, sunadarai da abubuwan lipotropic. Tushen menu shine hatsi, 'ya'yan itatuwa da kayan marmari. Za'a iya cin nama fiye da sau uku a mako. Haka kuma, don dafa abinci, yakamata kuyi amfani da nau'ikan abincin da ake buƙatar stewed, dafa shi ko gasa.

Hakanan yana da kyau maza su taɓa cin abincin kifi. Daga cikin abubuwan sha, fifiko ya kamata a bai wa koren shayi da ruwan 'ya'yan itace.

Sauran mahimman ka'idodin tsarin cin abinci don hypercholesterolemia:

Ana aiwatar da cin abinci a kananan rabo kowane sa'o'i 2-3.
Har zuwa 300 mg na cholesterol an yarda dashi kowace rana.
Adadin mai a kowace rana shine 30%, wanda kawai 10% na iya zama asalin dabba.
Ana zaɓa ɗaukar ruwan kalori daban-daban, gwargwadon shekaru da matakin aiki na jiki.
Wajibi ne don taƙaita yawan gishirin zuwa 5-10 g kowace rana.

Abubuwan da aka Haramta da ba da izini

Tare da babban cholesterol, yana da mahimmanci a bar samfura da yawa, amfani na yau da kullun wanda ke haifar da toshewar hanyoyin jini. Don haka, ga maza, likita na iya haramta cin nau'ikan kitsen nama da kaji (rago, naman alade, goro, dako). Musamman mai yawa cikin cholesterol ana samun sa a cikin kitse na dabbobi, fatalwar jiki da kuma kashe-kashe, kamar kwakwalwa, kodan, da hanta

Tare da hypercholesterolemia, madara gabaɗaya da samfurori daga gare ta, ciki har da kirim da man shanu, an keɓance su. Garin yolks, mayonnaise, margarine, sausages na iya haɓaka adadin LDL.

Duk da amfanin kifayen, likitoci na iya hana amfani da wasu kifayen mai. Saboda haka, mackerel, irin kifin, sardines, sirinji, jatan lande, kwalliya, kuma musamman kifayen, suna contraindicated ga hypercholesterolemia.

Mutanen da ke bin abincin da za su ci suna barin abinci mai sauri, naman da aka sha, abincin ɗiɗa da kayan kwalliya. Ba a shawarar amfani da kofi da abin sha mai ɗamara.

Ana iya cinye waɗannan abincin na cholesterol mai zuwa akan tsarin mai zuwa:

duk hatsi (oatmeal, buckwheat, launin ruwan kasa, shinkafa, hatsi, bran, alkama mai tsiro)
kusan kowane nau'in kwayoyi da tsaba,
kayan lambu (kabeji, eggplant, tumatir, tafarnuwa, kokwamba, beets, radishes, albasa),
Nama mai-kitse (kaza, turkey fillet, zomo, naman maroƙi),
'Ya'yan itãcen marmari da' ya'yan itace ('ya'yan itatuwa Citrus, apple, cranberries, inabi, apricot, avocado, fig)
namomin kaza (kawa namomin kaza),
kifi da abincin teku (kifin kifin, kifi, tuna, hake, pollock, kifin ruwan hoda),
ganye
wake
low-fat mai kayayyakin samfuri.

Kimanin abincin har sati daya

A yawancin maza, kalmar abinci tana da alaƙa da amfani da yau da kullun na marasa amfani, jita-jita masu ɗorewa. Amma tebur na yau da kullun na iya zama ba kawai lafiya ba, amma mai daɗi da bambance bambancen.

A farkon, manne wa daidaitaccen abinci ba zai zama mai sauƙi ba. Amma sannu a hankali jikin zai yi amfani da shi, abinci mai gina jiki har sau shida zai ba ku damar jin yunwar.

Amfanin maganin kwantar da hankula don tasirin cholesterol shine kawai ba kawai yana daidaita metabolism na lipid bane, amma yana inganta aikin dukkan tsarin da gabobin jiki. Sakamakon haka, an sake daidaita ma'aunin hormonal, aikin narkewa yana ƙaruwa, zuciya da jijiyoyin jini suna zama da ƙarfi kuma suna da ƙarfi.

Yin menus na cholesterol a cikin maza yana da sauki. Menu na mako zai iya kama da wannan:

Karin kumallo	Abincin rana	Abincin rana	Abin ci	Abincin dare
Litinin	Cheesecakes da ruwan 'ya'yan itace da aka matse a hankali	Inabi	Boiled dankali, miya tare da nama mai durƙusad da kayan marmari, 'ya'yan itace da aka bushe	Bunch na innabi	Cuku cuku casserole tare da 'ya'yan itatuwa da aka bushe
Talata	Oatmeal a kan ruwa, kore kore	Yogurt mai karancin mai	Lean borsch tare da wake da kifi, burodin burodi	Da yawa berries na daji ya tashi	Rice tare da kayan lambu da Boiled ɗan ƙasar Amurka
Laraba	Cuku gida mai ƙarancin mai da raisins, shayi	Apricots	Boyayyen shinkafa, nono kaza, salatin gwoza, an yi shi da kirim mai tsami (10%)	'Ya'yan itãcen marmari	Lean miya tare da kirim mai-mai mai kitse mai kitse
Alhamis	Omelet mai kariya a cikin madara (1%), kayan lambu	Yogurt	Gasa naman maroƙi, kayan lambu gasasshen kayan lambu	Man gyada tare da zuma, cuku gida da zabibi.	Kayan lambu stew, low-mai wuya cuku
Juma'a	Abincin gurasa mai hatsi iri ɗaya tare da zuma, koren shayi	Gasa apple	Lentil miya, burodin hatsi duka	'Ya'yan itace da Berry jelly	Steamed kifi, stewed kabeji da kararrawa barkono da karas
Asabar	Buckwheat porridge tare da madara skim, ƙyallen ƙwayar ƙwayar hatsi	Wasu biskit da shayi	Steamed naman sa patties, durum alkama taliya	Gilashin kashi daya cikin kefir	Ganyen Ganyen Ganyen Fulawa, Kifi Mai Gasa
Lahadi	Rye gurasar burodi tare da 'ya'yan itace, shayi na ganye	Duk wani ruwan 'ya'yan itace na zahiri	Red kifi steak, kore wake da farin kabeji	Tangerines	Ruwan miya da kabewa, karas da zucchini, cuku gida kadan

Don tabbatar da matakan cholesterol ba su tashi ba sosai, yakamata a haɗu da tsarin abinci tare da wasanni da kuma tafiya yau da kullun. Hakanan ya kamata ku sha ruwa mai yawa (aƙalla 1.5 a kowace rana) kuma ku yi ƙoƙarin guje wa damuwa.

Yadda ake cin abinci tare da babban cholesterol an bayyana shi a cikin bidiyo a wannan labarin.

Yana daidaita matakan sukari na dogon lokaci
Maido da aikin samarda insulin

Cutar Cutar Kwalara

Cholesterol (cholesterol) shine yawan barasa mai narkewa mai narkewa a jikin mutum. Ya ƙunshi cikin membranes cell kuma yana taka muhimmiyar rawa a cikin aiki na juyayi da tsarin rigakafi.

Increasedarin yawan abin da ke tattare da abu yana haifar da ci gaban atherosclerosis. Idan jimlar cholesterol ta kasance 9 mmol / L ko sama, to akwai haɗarin kiwon lafiya. Tare da babban adadin, ana sanya madaidaicin rage cin abinci da magunguna waɗanda ke rage ƙananan ƙwayoyin cuta.

Manuniya

Cholesterol ba shi da ruwa a ruwa, kuma ana ba da shi ga kayan jikin mutum ta hanyar mai ruwa mai narkewa a cikin girma da kasa (HDL, LDL). Mafi girman abubuwan LDL, mafi girma shine damar samuwar ƙwayar cuta ta atherosclerotic, saboda tana haifar da lu'ulu'u mai ƙarfi.

Babban abun ciki na HDL yana taimakawa kare matakan jini daga samuwar plaque kuma yana hana cholesterol daidaitawa a jikin bango. Cigaba da LDL a cikin tsari na iya zama babu girma sama da 2.59 mmol / l.

Idan mai nuna alama ya zarce 4.14, to an wajabta maganin rage cin abinci don ragewa
matakin LDL. Tamanin adadin cholesterol a cikin mata da maza yana da ma'ana ta daban:

har zuwa shekaru 40 a cikin maza, matakin cholesterol bai kamata ya wuce fiye da 2.0-6.0 mmol / l ba,
ga mata 'yan ƙasa da shekara 41, wannan alamar ba ta fi 3.4-6.9,
har zuwa shekaru 50, yawan jimlar cholesterol a cikin maza bai wuce 2.2-6.7,
matakin jimlar kwayar cholesterol a cikin mata daga shekara 50 bai wuce 3.0-666 ba.

Yawan adadin cholesterol na jini tare da shekaru a cikin maza na iya zuwa 7.2 mmol / l, kuma a cikin mata basu kai 7.7 ba.

Rashin haɗari

Take hakkin metabolism da yawanci yana taimakawa ci gaban atherosclerosis. Babban abin da ya haifar da tasirin tasirin cholesterol sune:

shan taba, shan giya,
kiba
sutudiyyar rayuwa
rashin abinci mai inganci a cikin kitse na dabbobi,
dysfunction na tsarin endocrine (ciwon sukari mellitus),
kwayoyin halittar jini
hauhawar jini

Plasta cholesterol na iya haifar da cututtukan tasoshin zuciya, kwakwalwa, ƙananan ƙarshen, hanji, koda, aorta.

Karin aorta

Jirgin ruwa mafi girma a jikin mutum, wanda yake wucewa daga kirji zuwa ciki. An rarrabe shi da yanayin jiki kashi biyu - thoracic da ciki. Idan akwai cholesterol sosai, to cholesterol ya zauna akan bangon ciki na jiragen.

A lokaci guda, sun rasa elasticity, lumen tasoshin jiragen ruwa, akwai yiwuwar thrombosis. Wannan yana zama haɗari na infarction na zuciya na myocardial, bugun jini yana yiwuwa. Samuwar cutar a hankali.

Idan mafi girman cholesterol ya mamaye yankin thoracic, to cututtukan zuciya yana yiwuwa. Wadannan alamomin na iya zama alamomin farko na kwayar cholesterol a cikin jini:

jin zafi a bayan mafitar, wanda ke lokaci-lokaci, kwanaki da yawa,
ba da hannu, wuyansa, baya baya, a cikin ciki na ciki,
babban cholesterol yana tare da babban matsi na systolic,
Rarrabewar aiki a cikin sararin samaniya a cikin gefen dama,
jihohi masu rikicewa yayin jujjuya shugaban zai yiwu.

Abunda aorta

Barkewar cholesterol a cikin aorta na ciki cuta ce da ta zama ruwan dare. Yawan tarin ƙwayoyin cholesterol yana haifar da ma'amala tare da ƙarin toshe hanyoyin jijiyoyin jini. Sakamakon ƙwayar mai mai narkewa, aikin mai ƙanƙan da ƙwayar lipoproteins mai sauƙi (VLDL) yana bayyana a cikin jiki.

Anaruwar matakan LDL da VLDL sama da al'ada na ba da gudummawa ga ƙirƙirar filayen cholesterol. Rushewar jini zuwa ga gabobin ƙashin ƙugu, ƙananan ƙarshen. Tare da babban cholesterol, rassan aortic na ciki suna jin ciwo mai zafi wanda zai fara bayan cin abinci.

Aikin mahaifa yana cikin damuwa, tashin hankali yana ci gaba. Sakamakon babban ƙwayar cholesterol a cikin jikin mutum, cututtukan cututtukan ƙwaƙwalwar ƙwayar cuta, cututtukan hanji, da gazawar koda na iya haɓaka.

Jirgin ruwa

Idan daidaito tsakanin LDL da HDL ya rikice, tare da haɓaka matakin LDL cholesterol an ajiye shi a jikin bangon jijiyoyin kwakwalwa, ta haka yana ɗaukar hanyar zub da jini ta cikin tatsar. A kusa da manyan wurarenda ke cikin cholesterol, nama yana haɓaka, an sanya salts na silsila.

Lokacin da ƙwayar jirgi ta narke, atherosclerosis ya ci gaba. Wannan yana haifar da raunin ƙwaƙwalwar ƙwaƙwalwa, ƙara yawan gajiya, da rashin bacci. Mutum ya zama mai iyawa, ya fara tinnitus, danshi, yanayin halayensa ya canza.

A hade tare da hauhawar jini, hauhawar cholesterol a cikin jini na iya haifar da bugun jini, basur.

Barkewar cholesterol na iya haifar da cututtukan zuciya. Sakamakon yawan ƙwayoyin cuta mai ƙarancin yawa, an cika filaye a kan jiragen.

Akwai tazara daga lumen, rage zubar jini zuwa myocardium. Isasshen adadin iskar oxygen baya shiga cikin zuciya. Yana haifar da ciwo, ciwon zuciya na iya faruwa. Bayyanar cututtuka na matakan "mummunan" cholesterol a cikin jini sune:

jin zafi a baya daga gefe a gefen hagu, yana shimfiɗa hannu da ƙwanƙwasa ƙwanƙwasawa, wanda ya tayar da hankali sosai,
hauhawar jini ya hau kan al'ada
karancin numfashi, gajiya,
ana ganin alamun angina.

Kasusuwa na ƙananan ƙarshen

Idan aka inganta ƙwayar cholesterol, to wannan yanayin na iya shafar tasoshin ƙafafu. Lokacin da yake sama da ƙa'idar aiki, alamomin bayyanar cututtuka na iya zama kamar haka:

rashin hankali ga sanyi,
nagewa, ƙafafun kafa,
m bayani,
Kayan fata trophic ya bayyana bayan lalacewar ƙwayar fata,
zafi mai yawa ya faru a kafafu lokacin tafiya ko cikin kwanciyar hankali.

Ci gaban cutar na iya shafar ci gaban thrombosis. Wani lokacin matakan cholesterol masu girma suna haifar da embolism.

Hanyoyin hannu

Idan ana samun karuwar kwayar cholesterol a cikin wadannan jijiyoyin, to, ana samun filayen cholesterol a cikin jijiyar tasoshin da ke ba da jini ga kodan. Wannan yanayin yana taimakawa ci gaban hauhawar jini na sakandare.

Idan kwayar cholesterol a jiki ta karu, to wannan na iya haifar da cutar koda. Wannan na faruwa ne sakamakon toshewar hanyoyin jini. Tsarkewar iskar oxygen zuwa kyallen da kodan. Lokacin da jijiyoyin koda ya kumbura, cutar ta ci gaba sannu a hankali.

Tare da lalacewar jijiyoyin ƙwayoyin hanji biyu, ana gano cutar hauka ta hanyar canje-canje a cikin fitsari. Sakamakon karuwar cholesterol din “mara kyau”, thrombosis ko kuma sabbin hanyoyin jijiyoyin jiki na iya faruwa.

A kan tushen cututtuka na ciki da ƙananan baya, hawan jini ya tashi. Idan cutar tana cikin sifa na ci gaba, to akwai rikitarwa ta hanyar trophic ulcers ko gangrene.

Shaye-shayen lafiya

Ana bada shawarar maza masu dauke da kwalagin ƙwayoyi don amfani da kayan lambu da aka matse da ruwan 'ya'yan itace, ganyen shayi, ruwan shayi. Ba a raba shayi baƙar fata, kofi, mai dadi a cikin abincin yau da kullun. Abincin za ku iya sha:

cin abinci na yau da kullun na rosehip decoction tare da ƙari na zuma mai ƙididdige kullun LDL, yana ƙarfafa tasoshin jini, yana hana ci gaba na atherosclerosis,
cakuda shayi mai kauri, Jasmin, lemun tsami da lemo,
ruwan 'ya'yan itace da kayan marmari: seleri, innabi, orange, plum, apple, pear,
Gurasar abinci na gida kvass,
smoothie tare da sabo ne ko daskararre berries, alayyafo, flaxseed, kirfa. A matsayinka na tushe, zaka iya amfani da oat, buckwheat, almond, kwakwa, madara mara nauyi. All aka gyara an gauraye, punched da blender har sai da santsi. Thickaƙƙarfan daidaituwa yana ɗauka mafi kyau duka: akasin shahararren imani, dole ne a ɗanɗana smoothies, ba bugu ba,
punches daga orange, lemun tsami, pears.

Ba a cire barasa gabaɗaya ba, musamman a kan asalin tsarin magani.

Abincin cholesterol mara kyau

Abincin cholesterol ya hada da jerin abincin da ke haɓaka ɗumbin ƙwayoyi masu yawa.Yana nuna amfanin yau da kullun, haɗuwa a cikin tsarin yau da kullun:

ganye, dankali (dafaffen a cikin kwasfa, gasa, steamed), ganye, tumatir, cucumbers, albasa, tafarnuwa,
mai da tsaba na flax, sisin, kabewa, sunflower,
taliya da burodi, wanda ya hada da garin alkama gabaɗaya,
ruwa, koren shayi, kayan marmari,
kaza fillet,
kifin teku marasa fata,
almon, walnuts,
kayan miya da kayan kwalliyar salatin wanda ya danganta da zaitun da man zaitun, ruwan lemun tsami.

Cane ko kwakwa na sukari, kwanakin, zuma ana amfani dashi azaman mai zaki. Kuna iya dafa abincin bishiyoyi daga gari na hatsi gaba ɗaya, wanda aka ƙara drieda driedan 'ya'yan itace da bran. Butter da margarine ana maye gurbinsu da rapeseed, zaitun, sesame, da mai flax.

Abubuwan da aka ba da shawarar da aka ba su shawarar

Idan ba zai yiwu ba ku sami shawara daga masana game da abinci mai gina jiki ko masu abinci, zaku iya bincika jerin abubuwan abinci da aka haramta. Neman shawarar:

kayayyakin da aka sabunta: mai, farin gari da sukari,
fats: margarine, man alade, mai kitse,
masana'antar Sweets, buns,
mai kitse da madara mai-madara: cuku, cuku gida, madara mai daɗi, kirim mai tsami, kirim, kirim,
kofi, baƙar fata, shayi, barasa, soda mai zaki,
miyar miya a abinci mai nama, fakiti,
Miyar mai, mai,
nama tare da bayyane yadudduka na mai, offal, ducklings da Goose,
jatan landed, squid, mai, mai, soyayyen kifi (flounder, herring, sardines, cod),
kwakwalwan kwamfuta, soyayyen faranti, pistachios, gyada,
man shanu cream, cakulan.

Wajibi ne a takaita sukari, caviar kifi, man shanu, cream. Cow cow zai fi kyau a maye gurbin shi da cuku akuya.

Menu na mako

Abincin abinci na cholesterol a cikin maza ya ƙunshi menu na mako-mako. Wannan zai guji cinyewa ta hanyar bazata ta hanyar samfuran da ba a ba da shawarar su ba, adana lokaci da kuɗi yayin siye da dafa abinci.

Litinin	Karin kumallo: - oatmeal tare da berries, apples, 'ya'yan itace' yan 'ciyawa + flaxseed, - ruwan' ya'yan itacen osa / apple mai sabo Abincin rana: - wani irin abincin tsami a kan kayan lambu tare da shinkafa da ganye, - steamed kaji, - currant ko ruwan 'ya'yan itace cranberry. Abun ciye-ciye: - Gram 30 na walnuts + cashews, - ƙawarar baƙar fata currant tare da zuma mai haske. Abincin dare: - Kifi mai yawo tare da kayan lambu na lokacin, - burodin hatsi gabaɗaya.
Talata	Karin kumallo: - yogurt na Girkanci tare da apples, plums, raspberries, pears, - Green shayi tare da buckwheat zuma, - Oatmeal tare da 'ya'yan itatuwa da aka bushe. Abincin rana: - kayan lambu na hodgepodge dangane da dankali, tumatir, zaituni, - dankali "ƙauyen", gasa tare da ganye mai ƙanshi, Basil, barkono, gishiri mai ƙanshi, - gasasshen kifi. Abincin ci: - stewed apples with raisins, walnuts, zuma, Abincin dare: - gnocchi dankalin turawa tare da wake stewed a tumatir da alayyafo. - koren shayi.
Laraba	Karin kumallo: - burodin hatsi gaba daya tare da zuma, jam,, - Berry smoothie bisa madarar almond. Abincin rana: - kirim mai tsami daga lentil, leeks, dankali da ganye da kuma paprika da aka sha, - pancakes daga garin chickpea tare da minced nama dangane da Boyayyen lentil tare da kayan lambu (kararrawa barkono, tumatir, broccoli). Don shirye-shiryen nama na minced, duk abubuwan da aka gyara ana stewed har sai m, bayan haka an katse su da mai farin jini - wake mai launin ruwan kasa, madara mara nauyi tare da strawberries. Abun ciye-ciye: - 'Ya'yan itãcen marmari tare da walnuts da shayi na ganye. Abincin dare: - Farar shinkafa mai kayan kwalliya stewed tare da kayan lambu, - fillet kifi mai-mai mai gasa a cikin tanda tare da tsaba na caraway, barkono baƙi, man zaitun.
Alhamis	Karin kumallo: - burodin burodin buckwheat tare da madara kayan lambu, - smoothie (banana + blueberries + currants + alayyafo + 2 kwanakin + 2 tablespoons na flaxseed) Abincin rana: - kayan masarufi masu hatsi tare da wake da aka dafa a cikin tumatir miya, - cream ɗin miya wanda aka yi da launi kabeji, dankali, karas tare da Bugu da kari na ganye da fatara daga gurasa mai duhu, - garin fure na fure. Abincin ciye-ciye: - 2 kowane 'ya'yan itace na yanayi, - ruwan' ya'yan itace Berry.Abincin dare: - casserole daga cuku gida mai-mai mai yawa, - ruwan sha.
Juma'a	Karin kumallo: - shayi na ganye tare da lemun tsami da lemon zest, - garin shinkafa mai zaki tare da ɗakin girki, raisins, kirfa. Abincin rana: - Boyayyen fillet ɗin dafaffen ganye tare da kayan lambu, wanda aka yi amfani da shi tare da man zaitun da ruwan lemun tsami tare da ruwan balsamic, - miyan kayan lambu tare da dankali, Peas, farin kabeji ko farin kabeji, kararrawa, tumatir. Abun ciye-ciye: - nunannun 'ya'yan itace daga broth broths. Abincin dare: - bulgur tare da kayan lambu da tumatir, - burodin da aka yi daga gida daga alkama na gari, buhun shinkafa, ƙyallen sunflower, - smoothie tare da banana, berries, alayyafo.
Asabar	Karin kumallo: - shinkafa masara tare da ɗaki, - koren shayi. Abincin rana: - shinkafa mai launin ruwan kasa stewed tare da kayan lambu da ƙananan fat fillet, - ja borscht akan kayan lambu, - broth tare da 'ya'yan itatuwa da bushe da zuma mai haske. Abun ciye-ciye: - apple da karas, grated a kan m grater tare da Bugu da ƙari na raisins da bushe apricots. Abincin dare: - gero porridge a cikin madara kayan lambu, - broth na daji fure
Lahadi	Karin kumallo: - pancakes tare da kwakwa na kwakwa daga garin alkama mai kyau tare da tsaba da flax, - kerob a cikin madarar almond, - ayaba. Abincin rana: - sha'ir sha'ir miya tare da kayan lambu kayan lambu tare da ganye, - burodin hatsi gabaɗaya, - busasshen kaza da kayan lambu. Abincin Abinci: - Kukis na Galetny ba tare da margarine ba, - shayi na ganye tare da lemun tsami, Mint, hibiscus, raspberries, strawberries. Abincin dare: - risotto tare da namomin kaza da kayan lambu na lokacin, - kifin mai da, - tashi da hip tare da zuma mai haske.

Jin dadi da lafiya girke-girke

Amfani da kitsen mai da acid na bukatar bitamin B, sinadarin ascorbic, selenium, chromium. Yawancin bitamin da ma'adanai na iya samar da cikakken cikakken abinci mai inganci.

Don shirye-shiryen soups, ana amfani da broths na kayan lambu da tsabta, ruwa mai tsafta.
An zaɓi fifikon abinci mai ɗanɗano, ko ga abinci a dafaffen, nau'in dafa abinci. Ana bada shawarar amfani da abinci da aka shirya.
Abubuwan da aka gama ƙarewa, an haramta abinci mai daskarewa, saboda yana asarar kayan amfanin sa.
A cikin aiwatar da soya da kuma sata, ana bada shawara a bar amfani da mai. Don yin wannan, yi amfani da kayan abinci masu inganci tare da rufin mara sanda.
Don salatin salati da sauran jita-jita, ana amfani da mai-inganci, mai-cuku mai ƙwanƙwasa. Abubuwan da aka sake sarrafawa suna ƙara alamomin "mummunan" cholesterol, mummunar tasiri ga lafiyar maza duka.

Ya danganta da bayyanar cututtukan hypercholisterinemia da cututtukan haɗin gwiwa, masanin abinci mai gina jiki na iya daidaita abincin yau da kullun. Ari ga haka, ana bada shawarar yin amfani da ƙari na kayan tarihi.

Tsawan lokacin magani akalla watanni shida ne. Mafi kyawun zaɓi shine mannewa na tsawon rayuwa tare da ka'idodi na ingantaccen tsarin abinci da salon rayuwa.

Girke-girke na abinci

Bean Brownie	Sinadaran: - Boiled wake mai ja (400 MG), - koko (narke 50 grams na kwalliyar koko a cikin ruwan wanka, ana iya maye gurbinsu da 3 tbsp.sons na koko koko + 3 tbsp.spoons na kwakwa mai), - - kwandon kwakwa - 3 tbsp. . tablespoons - maple syrup ko Urushalima artichoke (ana iya maye gurbinsu da zuma, kwanakin ko wasu wadatacce, mai zaki) - 2 tbsp. cokali. Shiri: - doke wake da zaki da mai farin jini har sai da laushi, - coara koko, kwakwa da flakes a cikin taro, - mixan ,an, tamp a cikin kwano, a sanyaya awanni da yawa.
Spro-Boiled beetroot	Don dafa abinci zaka buƙaci: - beets, - walnuts, - tafarnuwa, - kirim mai ƙanƙan ƙwaya ko yogurt na Girka. Beets dafaffen, rubbed a kan m grater. Sanya yankakken kwayoyi, tafarnuwa, kakar tare da yogurt ko man zaitun. Salatin, barkono, nace a cikin firiji da yawa. Bauta tare da bushe duka hatsi gurasa tont da lentil cream miya.
Chicken Salatin	- Boiled kaji, - zakara, - Tafarnuwa, - mustard, - Ganye, - lemun tsami, - Man zaitun. Namomin kaza stew akan zafi kadan sai a dafa. Boiled fillet ne yankakken, gauraye da namomin kaza.Cire daga zafin rana, sanyi. Saro letas tare da hannuwanku, Mix tare da fillet da namomin kaza. Lokaci tare da cakuda man zaitun da lemun tsami.
Salatin lafiya	- Cakuda roman romin, letas, arugula, - sesame oil, - cuku mai-kitse, - walnuts, - miya balsamic. Kurkura salatin da arugula da hannuwanku, ƙara cuku mai da aka yanka, yankakken walnuts. Lokacin tare da sesame mai, saman tare da miya mai balsamic.
Kayan Kwakwar Gyada	- Ruwa (200 ml), - almond, hazelnut ko madara mai soya (200 ml), - banana mai yawa - 1 pc., - gari shinkafa - 250 ml, - kwakwa flakes - 50 gr., - yin burodi foda - 2 tsp. Hada ruwa tare da madara, ƙara banana, Punch tare da blender + gari, shavings, yin burodi foda. Gasa a cikin kwanon da ba a matse mai zafi ba tare da mai.
Wake da ganye da tumatir	- wake, - albasa, - karas, - barkono Bulgarian, - broccoli, - ganye, - kayan yaji don dandanawa. Jiƙa wake da dare tare da soda, tafasa da safe har sai m, kurkura tare da ruwan sha. Soya da albasarta, karas, broccoli, barkono kararrawa a cikin kwanon rufi, ƙara tumatir peeled. Bayan kayan lambu sun shirya, ƙara wake, gishiri da barkono dandana. Za a iya ƙara paprika da aka ɗanɗana zuwa abincin wake. Yayyafa da abincin da aka gama a saman tare da faski.
Dankali tare da namomin kaza da apples	- Dankali, - gasar zakarun, - Crimean albasa, - apple (da zai fi kyau zaki da yawan iri), - soya miya, - barkono baƙi, - kayan yaji. A wanke dankali sannan a yanka a cikin yanka tare da bawo. Yanke apples da namomin kaza a cikin kananan guda, albasa - a cikin rabin zobba. Hada duk abubuwan da aka gyara, kakar tare da soya miya, kayan yaji. Canja wuri zuwa hannun wando, yin ramuka da yawa saboda tururi ya fito. Gasa minti 40-50 a digiri 190.

Mafi inganci, abinci mai bambanci shine mafi kyawun madadin magani da tiyata. Jiyya tare da kwayoyin hana daukar ciki na ɗan lokaci ne, alama ce, yana da jerin abubuwan sakamako masu illa. Magungunan abinci a hade tare da abubuwan hawa da kuma ƙin halayen marasa kyau na iya rage yawan ƙwayoyi, har zuwa ƙarshen lalata amfanin su.

Binciko

Domin sanin yadda yawan kuzarin cholesterol a cikin jini, ya zama dole a yi bincike. Bayanin lipid yana nuna adadin jimlar cholesterol, LDL da HDL, triglycerides a cikin jini.

Daga gwajin jini, zaku iya yin hukunci game da taro na "mummunan" (LDL) da "mai kyau" (HDL) cholesterol. LDL yana haɓaka jigilar filayen cholesterol a kan tasoshin jini, kuma HDL yana canja wurin abubuwa mai kamar kitse daga sel ɗaya zuwa waccan, yana ƙarfafa ganuwar jijiyoyin jini.

Babban adadin triglycerides ya dogara da shekarun mai haƙuri. Wani babban ma'aunin triglyceride yana nuna haɗarin ischemia, infarction na zuciya, hauhawar jini, atherosclerosis, cin zarafi a cikin tasoshin jini na kwakwalwa da sauran cututtuka masu tsanani.

Ta hanyar ƙananan matakan triglycerides, mutum na iya yin hukunci da yanayin ƙodan, ƙwayar tsoka, da tsarin abinci mai gina jiki. Yana da mahimmanci kula da hawan jini. Marasa lafiya masu ciwon sukari yakamata suyi duba cholesterol su guji rikitarwa.

Babban magani ga cholesterol shine maganin abinci. Cikakken magani ga cholesterol ya hada da ilimin ilimin jiki. Massage yana inganta tasoshin trophic.

Idan ya cancanta, rub medicationta magunguna wanda ke taimakawa rage ƙwayar cholesterol. Magunguna sun haɗa da kwayoyi na statins da ƙungiyar fibrates. Lecithin ya bada shawarar rage ƙwayar cholesterol.

Abincin abinci

Tare da babban cholesterol, ana bada shawara don rage yawan amfani da abincin da ke da ƙitsen dabbobi. Wadannan sun hada da:

nama mai kitse
kifi kifi (ja, baƙi),
kwai gwaiduwa
hanta (alade, kaza),
man shanu, sausages,
madara mai tsami.

Cin waɗannan abincin yana ƙara cholesterol ɗinku. An bada shawara a hada samfuran kayan lambu a cikin abinci mai gina jiki:

man zaitun, avocados a rage LDL,
bran yana dauke da fiber, wanda ke hana shan sinadarin cholesterol a cikin hanji,
amfani da tsaba na flax zai rage LDL da 14%,
tafarnuwa sanannu ne saboda ƙwarewar musamman don tsarkake tasoshin jini na cholesterol,
tumatir, innabi, kankana sun haɗa da lycopene, wanda ke rage ƙwayar cholesterol,
tincture na matasa walnuts,
koren shayi da cakulan mai duhu 70% ko fiye ya ƙunshi flavonols da sterols, waɗanda ke rage babban cholesterol da 5%.

Nazarin ya nuna cewa cinye waɗannan abincin yana rage mummunan cholesterol, yayin da HDL ya kasance ba a canzawa.

Akwai tabbatacciyar dangantaka tsakanin cutar hawan jini da cututtukan zuciya. Yin amfani da kwayoyi na ƙungiyar statin zai rage yiwuwar cututtukan zuciya.

t zaga jini a cikin zuciya, yana rage jini, yana hayaniyar zuciya.

Magungunan magungunan sune tushen fibroic acid. Suna taimakawa rage yawan ƙwayoyin triglycerides waɗanda aka haɗasu a cikin VLDL, LDL. Inganta carbohydrate da lipid metabolism.

Ciwan hanta 50% lecithin. Lecithin ya ƙunshi phospholipids wanda ya ƙunsa farfadowa ta sel. Lecithin yana ba da abinci mai gina jiki ga dukkan tsokoki na jikin mutum. An wajabta maganin a matsayin mai hanawa da wakili na warkewa bayan bugun jini, tare da cututtukan zuciya, jijiyoyin jini. Lecithin na tsire-tsire ne da asalin dabba.

Abincin abinci na cholesterol a cikin maza: menu na rage cholesterol na mako guda tare da girke-girke

A cikin jini na maza da mata, babban cholesterol yana ƙara haɗarin cututtukan cututtukan cututtukan zuciya kamar cututtukan zuciya, cututtukan zuciya, da bugun jini. Halfarfin rabi na ɗan adam yana cikin haɗari musamman, tunda suna rayuwa ƙasa da yanayi ya fito saboda penchant don mai, abinci mai guba da giya.

Abin da abinci ya ƙunshi cholesterol

Babban cholesterol a cikin maza yana barazanar bugun jini, bugun zuciya, atherosclerosis, hawan jini, jijiyoyin da suka toshe. Saboda haka, yana da matukar muhimmanci a rage shi zuwa matakin lafiya a cikin lokaci (matsakaita 2.93-6.86 mmol / l). Yana taimakawa a cikin wannan abincin na cholesterol, wanda a cikin sa ya zama dole a cire kayan "cutarwa" gaba daya. Tebur ya nuna mafi mashahuri tsakanin maza:

Kayan kwalliyar Cholesterol

Akwai samfurori don rage ƙwayar cholesterol. Suna kiyaye daidaitaccen matakin ba tare da ɗaga shi ba. Yin amfani da abinci mai kyau ba kawai zai iya rage ƙwayar cholesterol ba, amma kuma sanya abincinku ya bambanta. A lokaci guda, kar ku manta cewa ya kamata ku bayar da fifiko ga fako, yin burodi, dafa abinci. Abincin abinci na cholesterol a cikin maza ya kamata ya haɗa da samfuran masu zuwa:

Abincin cholesterol

Abincin tare da cholesterol, a matsayin mai mulkin, ba ya adana idan an fara cutar. Don kayar da wata cuta mai rashin ƙarfi, kana buƙatar kulawa ta dogon lokaci a likitan da ke ba mutumin, ƙari ga abinci mai dacewa, da amfani da hadaddun bitamin da kayan abinci. Domin kada ya rage cholesterol na mutane na shekaru, ya fi kyau nan da nan a san abin da za a ci da abin da ba za a iya ba.

Shawarwarin da menus na abinci don ƙwayar cholesterol a cikin maza

Lokacin da maza suka fara samun matsalolin kiwon lafiya, galibi suna fama da jijiyoyin jini da zuciya, wanda ke rikitarwa ta hanyar karfin jini na yau da kullun, gajeriyar numfashi da kuma yin nauyi mai nauyi. Yayin binciken, kowane ɗayan waɗannan marasa lafiya na iya jin ciwo mai ɓacin rai - haɓaka cholesterol.

Babban bayani

Yayin da mutumin yake a mafi girman matasa da aiki, ragin cholesterol da aka samo daga abinci "mara kyau" ba ya cutar da lafiyar sa musamman. A wannan zamani, jiki zai iya sarrafa komai da kansa, yana kiyaye matakan cholesterol tsakanin iyakoki na al'ada.

Amma tare da tsufa na halitta da sutura kusan rikicewar rikice-rikice a cikin hanyoyin aiwatarwa suna faruwa, yanayin yana rikitarwa ta hanyar rayuwa mai tsaka tsaki, rashin ingantaccen abinci ko yawan abinci mai gina jiki, da halaye marasa kyau.

Sakamakon haka, ƙwayoyin cholesterol suna toshe hanyoyin jini, tsarin magina na atherosclerotic, kwararar jini yana taɓarɓarewa kuma yanayin lafiyar gaba ɗaya yana raguwa.

Wani mutum zai iya rage cholesterol din shi da wasu tsauraran matakai, wadanda suka hada da abincin da ya dace, wanda yake kaiwa zuwa bacewar yawan kitse mai rage yawan mayuka da kuma tsawan yanayin abinci na rayuwa.

A cikin rashin aikin injin, rashin amfani da barasa da sigari da kuma tsabtace tasoshin jini na yau da kullun - haɓaka m ana faruwa. Don tsabtace tasoshin, dole ne aci gaba da kiyaye abincin da aka zana don maza, yin la'akari da duk yanayin halaye da jinsi.

Shekarun mutum	Norm na cholesterol mmol / l.
30	3,56 – 6,55
40	3,76 – 6,98
50	4,09 – 7,17
Shekaru 60 da haihuwa	4,06 – 7,19

Abubuwan haɗari waɗanda ke haifar da haɓaka cholesterol a cikin jini:

Shan taba
Namiji

M motsi da inertia,

Yawan kiba,

Hawan jini

Cututtukan jijiyoyin jiki da cututtukan zuciya

Shekaru sama da arba'in.

A cikin mata, ka'idojin cholesterol sun bambanta, kuma suna da ƙasa da cutar atherosclerosis.

Abinda zai yiwu kuma ya zama dole

Wannan hanyar abinci mai gina jiki ana iya rarrabawa rage yawan abinci ko kuma maganin rage kiba. An nuna su ga waɗannan marasa lafiya waɗanda ba kawai suna da matsaloli tare da jijiyoyin bugun jini ba, amma har ila yau suna cikin haɗarin haɓakar angina pectoris, myocardial infarction, bugun jini da ischemia.

Riskungiyar haɗarin ta haɗa da maza masu hauhawar jini, yawan fam, ciwon sukari, ƙwayar jijiyoyi, ƙarancin gado da kuma cikin tsufa. Cholesterol kuma a koda yaushe ana ɗaukaka shi a cikin waɗancan wanda ke hana shan sigari.

Amma ga lafiyayyun maza tun daga lokacin balaga ga dalilai na rigakafi, ya fi kyau a bi ka'idodin tsarin lafiya da abinci mai gina jiki. Yawancin karatu a wannan yankin sun bamu damar zartar da wadannan abubuwan da aka yanke:

Maza waɗanda suka haɗa da 'ya'yan itatuwa da kayan marmari a cikin abincinsu ba shi da haɗari ga ischemia kuma da wuya su sha wahala daga rikicewar jini a cikin kwakwalwa.
Mutanen da suka fi son yin aiki tare da abincin Rum kuma a lokaci guda suna ba da lokaci mai yawa ga wasannin motsa jiki ba sa fama da atherosclerosis har ma da tsufa.

Haɗin nau'ikan kifin marine a cikin abincin yana taimakawa rage haɗarin ischemia da kashi 30%.

Jerin samfuran samfuran abinci wanda aka ba da izinin rage ƙwayar cholesterol a cikin maza marasa lafiya:

Babban tushen furotin a wannan yanayin shine a cikin kifi, aƙalla 200 g kowace rana, 150 g na gida cuku da 150 g na durƙusad da nama. Kamar yadda zafi yake, kuna buƙatar bayar da fifiko ga abincin kifi da naman kaji da aka dafa ba tare da ɓawon burodi ba. Nama ya fi cin abinci ba tare da kayan yaji ba.

Hakanan yana da mahimmanci yadda ake dafa naman: yana da kyau a ci shi a gasa, a gasa ko a dafa, tare da kwanon abinci na sabo ko kayan marmari. Wannan zabi shine saboda mafi kyawun narkewar kayan abinci.

Abincin ya hada cin abinci na yau da kullun na hadaddun carbohydrates: burodi na hatsi, hatsi, kayan lambu, 'ya'yan itatuwa da taliya, da aka kera da alkama durum. Carbohydrates da wani mutum ke amfani dashi cikin rana guda yakamata ya zama kusan kashi 55% na yawan abincin da ake ci a wannan rana. A matsakaici, ana samun kusan kilogiram 0.5 kawai tare da bran ko hatsin rai gari, kuma zaku iya cinye su ba fiye da 200 g kowace rana. Kayan lambu da kayan marmari na fiber suna taimakawa vasculature na gubobi da ake tarawa, saboda haka kuna buƙatar cin 500-700 g kowace rana. Aƙalla kashi ɗaya bisa uku na wannan nauyin dole ne a ci sabo.
Sugar samfurin ne wanda ba a so., amma idan ba za ku iya ƙin yarda da shi ba, to yawan amfanin yau da kullun yana iyakance zuwa 50 g, kuma tare da kamuwa da cutar sankarar ƙwayar cutar sankara - 2% na adadin adadin kuzari na yau da kullun.

Kayan kwai Ya zama dole a tafasa har sai an dafa shi sosai, amma ku ci furotin. Yolks suna contraindicated, wannan samfurin yana da ikon haɓaka cholesterol kwatsam.

Kayayyakin madara Ana cinye su da yawa kuma ya fi kyau a haɗa a cikin abincin ba madara mai yawa ba, amma samfuran madara an sha shi, tare da ma'aunin ƙarancin mai mai yawa.

Kuna buƙatar cin abinci sau biyar a rana, amma rabo ya kamata ya zama kaɗan. Abincin dare wajibi ne tare da jita-jita haske kuma ba tare da wani ƙarshe ba da 22.00. Sun kwana biyu bayan kammala cin abincin. Idan kun ji rashin jin daɗi da yunwar, zaku iya shan gilashin madara da aka dafa ko kuma ku ci kaɗan daga 'ya'yan itace da salatin kayan lambu.

Ana ba da shawarar maza masu kiba sosai don ware abinci mai-kalori mai yawa daga abincin da suke ci: mai, mai yaji, kayan yaji, kayan lefe da abinci mai sauri.

Jerin abincin da aka haramta wa maza akan rage yawan abinci mai gina jiki:

Tsiran alade, sausages, naman alade, carbonates, naman alade, kyafaffen wuya,
Duk nau'in man alade, margarine da ire-irensu, man alade, mai, kayan mai da aka gyara,

Duk abinci mai sauri

Sauce da mayonnaise sanya a waje da gida dafa abinci,

Semi-gama kayayyakin daskararre, sandunansu, pizza,

Gwangwani a cikin hanyar masana'antu nama, kifi da kayan lambu,

Kayan abinci, ciki har da Sweets, gari, ice cream da auduga,

Soda mai zaki, giya da ƙarancin giya.

Rukunin samfurori waɗanda amfaninsu yayi iyaka iyaka (an ba da izini a menu sau ɗaya kowane mako biyu zuwa uku):

Nama mai daɗi kamar Goose, ducklings, rago da naman alade,
Sugar da madara,

Caviar, jatan lande da abinci,

Samfuran madara tare da mai mai mai yawa: man shanu, samfurori dangane da kirim mai tsami, cuku.

Litinin:

Karin kumallo da wuri: pancan gida cuku mai ɗumi da ruwan 'yaushi,
Brunch: kayan lambu ko salatin 'ya'yan itace,

Abincin rana: kabeji ya mirgine da kaza da shinkafa,

Abincin rana: gurasa mai yawan hatsi, cuku mai ƙarancin kitse, kore mai,

Abincin dare: miyan miya da mara mai kirim mai tsami.

Talata:

Safiya karin kumallo: salatin 'ya'yan itace ko kayan lambu,
Brunch: innabi,

Abincin rana: dafa nono kaza da shinkafa,

Abincin rana: cuku gida mai mai mai yawa,

Abincin dare: ɗakin cuku gida, ba tare da sukari da sauran kayan zaki ba.

Laraba:

Safiya da karin kumallo: qwai da aka soke,
Brunch: burodin hatsi gaba ɗaya tare da 'ya'yan itace mai tsami tare da salatin kayan lambu,

Abincin rana: miyan kayan lambu, salatin tare da feta cuku da kayan marmari,

Abincin rana: Granola ko oatmeal, wanda aka dafa tare da yogart mai ƙarancin mai,

Abincin dare: dafaffen ko gasa na teku.

Alhamis:

Farkon safiya: shinkafa alkama da kabewa gasa,
Brunch: Ruwan madara da aka dafa ko yogurt mai-mai mai-mai,

Abincin rana: pilaf tare da farin kaza, kayan lambu masu stewed da salatin kayan lambu,

Abincin rana: Ayaba

Abincin dare: Gasa ko kuma stewed kayan lambu.

Juma'a:

Karin kumallo da wuri: cuku ɗan gida mai ƙanshi mai tsami da kirim mai tsami, ruwan 'ya'yan itace wanda aka matse,
Brunch: 'ya'yan itace,

Abincin rana: miya kayan lambu, cuku cuku, Boiled ko stewed naman, durƙusad da,

Abincin rana: qwai da salatin kayan lambu,

Abincin dare: taliya, cuku da fararen nama.

Asabar da Lahadi: menu na ƙunshi kayan zaɓuɓɓukan da aka gabatar a sama.

Duk wannan ya kamata a dafa shi da ƙarancin amfani da gishiri, kayan yaji, kayan yaji da sauran kayan haɓaka. Don miya da dafa nama Yana da kyau a yi amfani da tsaftataccen ruwa. Ba lallai ba ne a dafa abinci mai tsayi fiye da lokacin da aka ayyana a cikin girke-girke; wannan yana taimakawa wajen lalata duk abubuwan gina jiki.

Kada ku yi amfani da abincin da aka riga aka mai sanyi, Yana da kyau a dafa komai sabo a rana kuma a hankali kula da yanayin ajiya na gama abinci. Man zaitun mai matsi mai sanyi wanda aka matse shi cikakke ne ga frying, stew da miya salati.

Moreara koyo game da hanyoyi don rage cholesterol ba tare da magani ba daga bidiyo:

Don girke-girke na farko, dole ne ku sami rabin gilashin dill tsaba, cokali mai zaki na grated Valerian tushe da 100 g sabo ne na zuma. Duk waɗannan abubuwan suna haɗuwa sosai, an cakuda shi da lita ɗaya na ruwan zãfi kuma nace tsawon awanni 24. Abubuwan da ke haifar da tincture ana adana su a kan ƙananan ɓoyayyen firiji kuma a ɗauki cokali ɗaya sau uku a rana don rabin sa'a kafin cin abinci.

Girke-girke na biyu zai buƙaci gilashin biyu na man zaitun mai kyau da cokali goma na tafarnuwa mai kyau.

Hanyar dafa man tafarnuwa tana da sauƙi, kuma zaku iya amfani dashi azaman miya don kowane nau'in tasa.

Kawai kan yankan tafarnuwa tafarnuwa, wuce su ta latsa sai a sa zubin da ke fitowa a cikin man zaitun. Sannan nace tsawon kwana bakwai kuma man da yake rage cholesterol a shirye yake.

Mazajen da suke so su runtse cholesterol ɗin su suna buƙatar bin wannan abincin koyaushe. Amma kuma lallai ne a sanya ido tsakanin daidaito tsakanin kwararar makamashi da kuma abin da yake kashewa. Abincin ya kamata ya bambanta, mai inganci mai lafiya.

Abincin anticholesterol an sanya shi cikin la'akari da duk waɗannan abubuwan nuances kuma ba a ba da izini game da takardar sayen abinci na mai gina jiki na iya yin barazanar da wani mutum tare da tabarbarewa a cikin tsarin tsarin zuciya da jijiyoyin jini..

Abincin abinci na cholesterol a cikin maza: abinci mai dauke da cholesterol

Babban, cholesterol a cikin maza ba ya cikin cuta guda, wannan alama ce ta tsari wacce ke alamta matsaloli a cikin jiki baki daya.

Kiran lafiyar maza gaba daya ya dogara da yadda yakamata a tantance sanadin barkewar jini.

Matsin kwayar cholesterol na mutum yana canzawa saboda dalilai da yawa, gami da tsufa, yanayin gado, da abinci mai gina jiki.

Bari mu gano manyan abubuwan da ke haifar da karuwar "mummunan cholesterol" a cikin jinin mutum:

Cututtukan da aka gada.
Matsalar koda.
Ciwon sukari mellitus.
Cututtukan hepatitis na kowane nau'i.
Cutar cututtukan cututtukan fata a cikin kowane lokaci.
Yawan kiba da dukkan matakan kiba.
Barasa da nicotine zagi.
Rashin abinci mai gina jiki.

Koyaya, don farawa, bari mu ƙayyade ka'idodin cholesterol ga maza a cikin shekaru daban-daban don fahimtar yadda ake gina abinci.

Shekarun mutum	Matsayi na cholesterol a cikin maza, mol / l
16-20	2.95-5.1
21-25	3.16-5.59
26-30	3.44-6.32
31-35	3.57-6.58
36-40	3.78-6.99
41-45	3.91-6.94
46-50	4.09-7.15
51-55	4.09-7.17
56-60	4.04-7.15
61-65	4.09-7.10
66-70	3.73-6.86

Abincin abinci

Mun fayyace cewa babban cholesterol ga maza yana cike da babban ci gaba na atherosclerosis.

Sabili da haka, tushen menu zai zama wariyar kayayyakin da zasu iya haɓaka haɓakar atherosclerosis.

To, menene abinci ke haɓaka cholesterol:

Duk nau'in nama mai ƙima.
All offal, musamman hanta, huhu da kwakwalwa.
Sausages, kayan kyafaffen, kayayyakin gwangwani.
Kayan mai kaji mai yawa, duck, Goose.
Chicken qwai, musamman a manyan gwaiduwa.
Manyan kayan kiwo mai mai yawa.
Babu shakka duk abinci mai sauri da kuma allurai.

Alkahol da sauran abubuwan sha a cikin abincin

Abin sha'awa, ana ba da shawarar ƙananan giya don babban cholesterol. Gaskiya ne, kuna buƙatar ƙayyade daidai, kuma wannan:

Har zuwa 60 ml na giya mai ƙarfi, vodka, cognac, rum.
Har zuwa 200 ml na jan giya mara nauyi a rana.
Har zuwa 200 ml giya.

Bugu da ari, akwai abubuwan sha wadanda ba sa maye, wanda kuma ga maza ma suna taka rawa. Don haka, alal misali, lokacin ƙin kofi yana yiwuwa a rage ƙwayar cholesterol da kusan 17%.

Idan kun sha koren shayi, wannan abin shan yana kara yawan kwayar cholesterol, wanda ya zama wajibi ga jikin mu.

Bugu da ƙari, abincin anticholesterol ya ƙunshi ruwan 'ya'yan itace (na halitta) da kuma ruwan ma'adinai na halitta.

Abin da abinci za ku iya ci tare da high cholesterol

Yayin cin abinci mai dauke da cholesterol a cikin maza, yakamata a baiwa kayan lambu da 'ya'yan itatuwa. Idan abincin mai cin ganyayyaki ba zai yiwu ba, hada hatsi, kayayyakin kiwo mai ƙarancin mai, nama da kifi a cikin menu. Abincin da ba shi da sinadarin cholesterol yakamata ya ƙunshi kwayoyi (almonds, walnuts), mai kayan lambu (linseed, zaitun), kuma daga mai dadi - popsicles ko jelly ba tare da sukari ba.

Dalilin karuwa da yawan cholesterol a cikin maza

Kamar yadda aka nuna ta hanyar gwaje-gwajen jinin biochemical, raunin lipoproteins mai yawa a cikin jini yana ƙaruwa yayin da jikin yake ƙaruwa. Matsakaicin matsakaicin darajar shine 5.2 mmol / L. Idan aka cimma wannan muhimmin matakin, to lokaci ya yi da za a yi tunani game da inganta tsarin abincin, kuma karuwa da raka'a da yawa shine dalilin maganin cutar da kai.

Har zuwa shekaru 30, irin waɗannan dabi'un a cikin maza ba masu haɗari bane, tunda ƙididdigar haɓaka ta haɓaka sosai. Amma a wani lokaci daga baya, yawan atherogenicity na cholesterol yana ƙaruwa kuma yana farawa a jikin bangon tsokoki. Mata a cikin wannan rukunin suna da kariya ta hanyar yanayin hormonal, wanda estrogens ya fi yawa, amma daga cikin mafi yawan jima'i mai ƙarfi, yawan lokuta na bugun jini da bugun zuciya yana ƙaruwa sosai.

Me yasa maza bayan 30 suka shafi mummunan tasirin cholesterol? Daga cikin abubuwanda suka haifar sune cututtukan gado, rashin rayuwa da wuce gona da iri, rashin aikin tsarin endocrine. Musamman dalilai "namiji" sun hada da:

Abincin mai-kalori mai yawa, wanda ya kunshi kayan abinci da fitsari da farko, da kuma abinci mara kyau. An yi imanin cewa ya kamata mutum ya ci abinci mai yawa kuma mai ƙarfi, kuma yanayin rayuwa na yau da kullun yana ba da gudummawa ga yawan cin abinci mai sauri, wadataccen abinci mai ƙoshin abinci, da abinci na yau da kullun.
Kasancewar dabi'un da ke haifar da illa ga aiki a tsarin jijiyoyin jini, kamar shan sigari da shan giya.
Rashin wahala na kullum Wannan lamari ya cutar da lafiyar mata, amma bambanci a cikin halayyar motsin rai na maza da mata yana ba da izinin mata lokaci-lokaci "sakin damuwa", yayin da rabin rabin bil'adama suna tara mummunan tunani.

Sabili da haka, maza, suna farawa daga shekaru 30, ana shawarce su da kar su guji gwaje-gwajen rigakafin likita kuma suyi nazarin matakan cholesterol akai-akai. Deviananan sabawa zasu taimaka wajen daidaita abinci mai daidaita tare da cholesterol mai jini a cikin maza da ƙin wasu abinci mai haɗari. A cikin mafi mahimman lokuta, ana nuna maganin maganin.

Ka'idojin abinci mai gina jiki

Tsoron cewa dole ne ku ci monotonous da m ba shi da daraja. A zahiri, sauyawa zuwa ingantaccen tsarin abinci ba ya haifar da ƙin abinci mai daɗi, kawai kuna buƙatar dan kadan rage adadin kuzari daga cikin menu kuma ku sake duba tsarin cin abinci:

Sanya tushen abincin (kimanin 60% na jimlar) carbohydrates masu rikitarwa - hatsi, kayan lemo, kayan lambu da 'ya'yan itatuwa. Saboda pectin, fiber da glycogen, suna ba da gudummawa ga daidaituwa na ba kawai cholesterol ba, har ma da sukari, da rage haɗarin kiba.
Guji mai kitse a madadin abin da ake ci. Wato, a maimakon naman alade ko dodo, ku ci naman zomo mai ƙoshin mai da kaza. Amfani da kifin ba shi da iyaka, saboda asarar da ke ciki ba ta gamsuwa, yana ba da gudummawa ga kwayar HDL ("kyau" cholesterol).
Ku ci abinci kaɗan, an fi son dafa abinci tare da ƙari na bran, da kuma irin abincin yau da kullun. Shawarwarin da aka ba da shawarar yau da kullum shine gram 200.
Rage yawan sukari da gishiri a abinci. Abincin gishiri ya kamata ya kasance nan da nan kafin amfani da shi sosai (har zuwa 3 g kowace rana), kuma a maimakon tsarkakakken sukari amfani da madadin marasa lahani.
Abincin da ke da babban cholesterol a cikin maza ya shafi abinci na musamman. Abincin yakamata ya zama 5, tare da tazara wanda bai wuce awanni 3 tsakanin su ba, kuma rabo ya zama ƙanana.
Hanyar dafa abinci ma yana da mahimmanci. Matattara, tafasa ko yin burodi an zaɓi, amma kuna buƙatar soya abinci kamar yadda ya yiwu.

Magoyacin kofi, giya mai ƙarfi, soda da mai shayi mai baƙar fata suna buƙatar watsi da waɗannan abubuwan sha a madadin ruwan 'ya'yan itace, abubuwan sarrafawa da abubuwan sha. Amma giya ba contraindicated, har ma da mataimakin versa - yana da amfani. Koyaya, yakamata a ɗauka a cikin zuciya cewa matsakaicin adadin yau da kullun shine 0.5 l, kuma giya da kanta dole ne sabo da na halitta (wato ba ya ƙunshi abubuwan sunadarai ba, abubuwan adanawa, sukari da sauran abubuwan cutarwa).

Jerin abin da ba za ku iya ci tare da babban cholesterol ba

Wasu samfuran da ke da haɓakar haɗarin kamuwa da cutar atherosclerosis lallai ne a bar su gaba ɗaya. “Masu riƙe rikodin” a cikin abubuwan da ke cikin cholesterol da abubuwan da ke ba da gudummawa ga aikin sa cikin jiki sune masu zuwa:

nama mai kitse da kaji - naman sa, alade, kaji,
offal - hanta, kwakwalwa, koda,
cheeses, man shanu, sauran kayan kiwo mai yawa,
margarine, fats dabba, lard,
naman alade, sausages da kayan gwangwani,
kayan gwari, abubuwan ci,
giya, lemun tsami, shayi mai ƙarfi da kofi.

Yana da mahimmanci don ware samfuran da aka jera daga abincin don aƙalla watanni uku idan matakin ƙwayar cholesterol a cikin jini ya wuce ƙimar al'ada.

Abin da dole ne ya kasance a menu

Tushen abincin shine samfuran samfurori don rage ƙwayar jini a cikin maza, wanda ke tsarkake jikin wuce haddi na LDL. Jerin ya hada da:

dafaffen zafi da kayan lambu, 'ya'yan itãcen marmari,
hatsi, burodin burodi, legumes,
kifin teku ya ƙunshi yawancin mayukan acid masu yawa,
kwai fata a matsayin tushen furotin,
kayan lambu
soya da namomin kaza
madara da madara kayayyakin madara tare da mai yawan kashi mai,
koren shayi, kayan sha, 'ya'yan itaciya, ruwan' ya'yan itace sabo ne wanda aka matse daga 'ya'yan itatuwa da kayan marmari.

Yana da amfani don ƙara tafarnuwa da wasu kayan ƙanshi (irin su turmeric) a cikin abincin ku. Kuna iya haɗa da taliya, yolks egg, naman da keɓaɓɓe, amma a ƙarancin adadi akan menu.

Zaɓuɓɓukan abinci

Idan kuna fuskantar wahala zaɓa da dafa abinci, zaku iya amfani da zaɓuɓɓukan da ke ƙasa don kowane abinci 5. A cikin menu na mako don abinci tare da babban cholesterol a cikin maza bayan shekaru 50, zaku iya haɗawa da yawancin abinci mai gina jiki da abinci iri-iri.

Karin kumallo na farko

hatsi da aka shirya a cikin madara ko ruwa (banda semolina),
gida cuku casserole ko cheesecakes,
jam
steamed furotin,
kefir tare da granola
cakuda kwayoyi tare da tsaba da 'ya'yan itatuwa bushe.

Kamar yadda abin sha, ginger ko koren shayi sun dace, wanda ke ba da haɓakar vigor da kunna matakan metabolism.

Karin kumallo na biyu

salatin kayan lambu da man shanu,
salatin 'ya'yan itace da zuma,
gurasar burodin burodi, cuku mai-kitse da kayan lambu,
mai shayarwa,
kwayoyi ko tsaba
ruwan 'ya'yan itace ko kayan lambu.

Wannan abincin ya kamata ya ƙunshi na farko (kayan miyan kayan lambu ko nama, broths kifi) da tasa na biyu. Haka kuma, idan akwai nama ko kifi a cikin miya, to yana da kyau a yi jita-jita ba tare da su akan na biyu ba, yana mai da hankali kan sauran samfuran don rage cholesterol jini a cikin maza.

borsch ko kabeji miyan tare da durƙusad da nama,
kaji
kunne
naman kaza miya
mashed kayan lambu miya
gasa gasa ko nama,
stewed kayan lambu
mashed dankali
taliya
salatin kayan lambu.

Wadannan abincin suna taimakawa wajen jimrewar yunwa tsakanin abincin rana da abincin dare, musamman idan ana amfani da abinci mai gina jiki.

nama ko kifi meatballs,
omelet daga dukkan qwai ko sunadarai,
tururi,
gida cuku casserole,
madara, kefir.

Abincin ƙarshe a cikin lokaci ya kamata ya zama kimanin sa'o'i 2-3 kafin lokacin kwanciya. Idan bayan abincin dare sai sake jin yunwa, za ku iya sha gilashin yogurt ko kefir.

dafaffen kifi ko nama tare da hatsi ado,
nama ko kifi gasa (stewed) tare da kayan lambu,
casseroles kayan lambu da cuku ko cuku gida tare da 'ya'yan itatuwa,
kaza tare da salatin.

Tare da irin wannan abincin, ingantaccen ci gaba yakan faru ne a tsakanin watanni 1-2, kuma bayan alamomi guda uku na nuna yawan lipoproteins a cikin jini ya dawo daidai yadda yake. Idan kun bi abincin da aka ba da shawarar tare da kullun kuma ku haɗu da shi tare da matsakaici na aiki na jiki, to, ana rage yiwuwar bunkasa atherosclerosis sau da yawa.

Ta yaya kuma zaka iya kawar da mummunan cholesterol?

Masana kimiyya sun gano wani magani na asalin halitta wanda ke yaƙi da mummunan cholesterol. A miyagun ƙwayoyi yana da 100% bioavailability da kuma cikakken kimantawa.

“HOLE STOP” yana da tasirin sakamako na rayuwa mai narkewa a cikin kwayoyin hanta, yana hana samuwar karancin abinci mai yawa kamar haka.

cholesterol mai lahani, yana ƙaruwa da haɓakar lipoproteins mai ɗimbin yawa, abin hawa ne don isar da bitamin da abubuwan haɗin rai.

Abubuwa 3 don ingantaccen jiki:

Ruwan ganyen Amaranth, anti-mai kumburi da wakili immunostimulating
Ruwan 'ya'yan itace Blueberry, ruwan' ya'yan itace blueberry sun rage yawan jini
Man dutsen, saboda yawan sinadarin da ke cikin alli, na taimaka wajan rage mummunan cholesterol a cikin jini

daga cikin manyan fa'idodin sun hada da:

Ambulance, miyagun ƙwayoyi sun fara aiki daga farkon amfani
Inganci aiki ba tare da sakamako masu illa ba. A miyagun ƙwayoyi yana da 100% bioavailability da kuma cikakken kimantawa
Samfurin yana hypoallergenic. Ba kamar yawancin maganin rigakafi da sauran analogues ba
Cikakken dawowa. A cikin mafi kankanin lokacin yiwu zai daidaita jiki da sauƙaƙa mummunan cholesterol

Don fahimtar mafi kyawun yadda kayan aikin yake, muna ba da ra'ayi daga waɗanda suka riga su.

Raisa Voronezh - Ban taɓa jin ciwo mai tsanani ba. Yin yoga, i.e. Ina son wasanni. Amma abin mamaki shine, na ta da cholesterol. Na ƙi zuwa shan magunguna masu ƙarfi, don haka sai na ƙara motsa jiki na fara shan "HOLE STOP". Yanzu matakin cholesterol al'ada ne. Na gode da wannan kayan aiki!

Artyom, Krasnodar - An samo cholesterol mai cutarwa. Ban sanya wani mahimmanci ba game da wannan. Amma yayin ƙoƙarin jiki, ƙafafuna sun yi rauni sosai. Na je wurin likita, ya ba da “HOLE STOP”. Yanzu kafafu ba su ji rauni ba kuma ƙwaƙwalwar fata al'ada ce.

Maria, Moscow - Likitoci sun ce ba ni da isasshen cholesterol, tunda ba na wahala da cikar kuma na jagoranci rayuwa mai kyau. A sakamakon haka, sun yi rajistar "HOLE STOP". Cholesterol ya koma al'ada.

Kuna iya siyann HOLE STOP akan shafin yanar gizo akan ragi.

MUHIMMI ZA KA IYA! CHOLESTEROL mai cutarwa a cikin 89% na lokuta ya zama farkon dalilin bugun zuciya da bugun jini! Kashi biyu cikin uku na marasa lafiya suna mutuwa a cikin shekaru 5 na farko na rashin lafiya! Yadda zaka magance cholesterol da rayuwa har zuwa shekaru 50 ...

Sayi lambar kayan aiki 1 a cikin kawar da mummunan cholesterol na kowane zamani! GASKIYA sakamakon!

Abincin abinci na cholesterol a cikin maza: menu na mako guda

An gano ƙwayar jini cholesterol a cikin maza fiye da shekaru 20, tare da shekaru, haɗarin yana ƙaruwa.

Akwai dalilai da yawa, amma babban abinda ke haɓaka cholesterol ba shine abinci mai kyau ba.

A saboda wannan dalili, ya zama dole a bi tsarin abinci, yin abincin da ke rage cholesterol, wanda ke haifar da yanayin al'ada.

Babban sinadarin cholesterol

Menu na mako

Lambar rana 1

· Buckwheat porridge wanda aka girka tare da mai kayan lambu - 200 grams. Cook akan ruwa. Te Tea tare da ɗan sukari - 1 kofin. Bread Abincin burodin da aka bushe da sauƙi - 1 yanki.

Karin kumallo na biyu (bayan mintuna 60 zuwa 90):

· Kayan lambu ko salatin 'ya'yan itace - 150 grams. Yi amfani da man kayan lambu don matsewa.

· Kayan lambu miyan puree - 250 grams. · Boiled kaji tare da shinkafa shinkafa - 200 grams. Za a iya maye gurbin ta da ruwan 'yan kabeji (shinkafa da kaji). A portionaramin yanki na salatin kayan lambu. Mil Milk tare da ƙarancin mai mai - 1 kofin. · Gurasa tare da hatsi - yanka 2.

· Duk wani 'ya'yan itace - yanki 1.

· Kayan lambu miyan kayan lambu tare da kirim mai tsami tare da ƙarancin kiba - 250 grams. Te Tea tare da madara ko sukari - 1 kofin. · Rye burodi - yanki 1.

2 hours bayan abincin dare:

Kefir ko madara a skim - 1 kofin.

Lambar rana 2

Garin cuku casserole tare da berries - 200 grams. Ruwan apple da aka matse shi sosai - 1 kofin. · Babban burodi - yanki 1.

Karin kumallo na biyu (bayan mintuna 60 zuwa 90):

'Ya'yan innabi ko rumman - yanki 1.

· Miyan kayan lambu tare da karamin adadin kirim mai tsami - 250 grams. Boiled kaji da ƙyallen tafarnuwa na kwalliya mai kwalliya da kayan lambu - 200 grams. · Salatin kayan lambu tare da man dabino (za'a iya maye gurbinsa da zaitun) - 150 grams. Te Tea tare da madara - 1 kofin. · Gurasa tare da hatsi - yanka 2.

Mass Tataccen mai cur - mai 150. Nagari ya haɗiye tare da berries.

· Miyan kayan lambu tare da kaza - 250 grams. · Brown shinkafa stewed da kayan lambu da kifi –200 grams. A Tea ba tare da kayan zaki da madara ba - 1 kofin. · Gurasa daga gari mai laushi - yanka guda 2.

2 hours bayan abincin dare:

Ciyar mai-free - 1 kofin.

Lambar rana 3

· Boiled wake - 200 grams. · Gurasar hatsi duka tare da matsawa - yanki 1. Low karancin madara mai yawa - 1 kofin.

Karin kumallo na biyu (bayan mintuna 60 zuwa 90):

F Ya'yan itace sabo - gilashin 1.

· Pea miya puree tare da kaza - 250 grams. · Oatmeal tare da ƙari na yogrt na gida - 200 grams. Salad Salatin tare da kayan ruwan teku, da kayan yaji tare da dabino ko man zaitun - 150 grams. · Gurasa - yanka guda 2. Te Tea tare da sukari ko madara - 1 kofin.

Salad Salatin 'ya'yan itace mai haske wanda aka yi amfani da shi tare da man dabino - giram 150.

Boiled nama (kar a yi amfani da kiba mai kyau) tare da dankalin turawa - masara 200. · Salatin kayan lambu tare da man kayan lambu - 150 grams. · Gurasa - 1 yanki. · Skim madara - 1 kofin.

2 hours bayan abincin dare:

Kefir - gilashin 1.

Lambar rana 4

· Buckwheat porridge tare da man kayan lambu, an dafa shi cikin ruwa - 200 grams. · Gasa apple - guda 3. · Gurasa tare da abun hatsi - yanki 1. Te Tea tare da sukari - 1 kofin.

Karin kumallo na biyu (bayan mintuna 60 zuwa 90):

F Furen jelly - 150 grams.

· Chicken miya tare da busassun - 250 grams.

· Rice casserole - 200 grams.

· Rye burodi - yanka guda 2. Te Tea tare da madara - 1 kofin.

· Kukis na Oatmeal - guda 5. Kefir - gilashin 1.

· Turkiyya tataccen - gram 200. · Salatin kayan lambu - 150 grams. · Gurasa - 1 yanki. · Skim madara - 1 kofin.

2 hours bayan abincin dare:

· Yogurt na gida tare da mai mai mai yawa - 200 grams.

Lambar rana 5

To Toast, ana shafawa tare da bakin ciki na zuma - guda 2. · Salatin 'ya'yan itace - giram 150. Ruwan 'ya'yan itace rumman na dabi'a - 1 kofin.

Karin kumallo na biyu (bayan mintuna 60 zuwa 90):

· Cuku na gida, tare da ƙarancin mai, mai hade da kirim mai tsami - 150 grams.

· Ganyen kayan lambu tare da naman sa - 250 grams. · Rin shinkafa wanda aka yi amfani da shi tare da man kayan lambu - 200 grams. · Salatin kayan lambu tare da man zaitun - 150 grams. Compote na sabo ne berries - 1 kofin. · Rye burodi - yanka guda 2.

Iled Boiled masara - giram 150.

Wake wake gasa tare da kifi - 200 grams. · Gurasa tare da hatsi - 1 yanki. · Ganyen shayi tare da sukari - 1 kofin.

2 hours bayan abincin dare:

· Ruwan tsami - 1 kofin.

Lambar rana 6

1 karin kumallo: Boiled Oatmeal an tafasa cikin ruwa - giram 150. · Gasa apples - 100 grams. Toast, an rufe shi da karamin Layer na kayan 'ya'yan itace - yanki 1. · Ruwan tsami - 1 kofin.

Karin kumallo na biyu (bayan mintuna 60 zuwa 90):

· Waffles ko kukis - guda 3. · Milk - 1 kofin.

· Dankali na miya tare da kaza - 250 grams. Boiled wake tare da kayan lambu - 200 grams. · Salatin kayan lambu - 150 grams. · Rye burodi - yanka guda 2. Te Tea tare da madara ko sukari - 1 kofin.

Tumatir ko gilashin 1 ruwan tumatir.

· Farar shinkafa tare da nama da aka dafa - 200 grams. Any Duk wani kayan lambu - yanki 1. · Gurasar abinci - 1 yanki. · Tea - 1 kofin.

2 hours bayan abincin dare

Kefir - gilashin 1.

Lambar rana 7

· Buckwheat porridge a cikin ruwa - 200 grams. · Salatin 'ya'yan itace - giram 150. Ast Toast an rufe shi da m jam - yanki 1. · Green tea - 1 kofin.

Karin kumallo na biyu (bayan mintuna 60 zuwa 90):

· Salatin ruwan teku - giram 150.

Chicken miya - 250 grams. · Rice tare da kayan gasa - 200 grams. · Salatin abincin teku - giram 150. · Tea - 1 kofin. · Gurasa tare da burodi - yanka guda 2.

· Salatin 'ya'yan itace - giram 150.

· Mashedin dankali da aka kwaba tare da man kayan lambu - 200 grams. · Gasa gasa - 100 grams. · Rye burodi - yanki 1. · Ruwan tsami - 1 kofin.

2 hours bayan abincin dare:

· Skim madara - 1 kofin.

Abubuwan Kayan Abinci

Abincin abinci na cholesterol a cikin maza ya kamata ya haɗa da wasu ƙa'idodi da dole ne a kiyaye.

Jerin abincin da za ku hada a cikin abincin ku

It An bada shawara don zaɓar nama mai ƙiba mai yawa, tare da cikakkiyar rashi yadudduka masu kitse. Kayan abincin da aka ci kada ya zama mara fata. Yana da kyau a ƙi nama, a fifita kifi ko kaji, ko a rage rabo a ƙaramin. You Ya kamata ku ci kayan lambu da kayan abinci da yawa kamar yadda ya yiwu. Don suturar salatin, yi amfani da kayan lambu ko man dabino kawai. · Ganyen hatsi suna da amfani sosai. All Duk nau'ikan kwayoyi dole ne a sa su a cikin abinci · Gurasa da sauran kayayyakin garin da aka yi da garin iri. Products Kayayyakin madara tare da mafi ƙarancin mai ko mai. · Ana iya cinye gwaiduwa a ƙalla sau uku a kowace kwana bakwai. Yawan adadin furotin da aka ci ba shi da mahimmanci. Abincin teku mai amfani sosai. Daga cikin abin sha mai zafi ya kamata ka zabi shayi.

Abubuwan da aka fi dacewa da guje wa

· Sausages na kowane iri.Oked Yammatattun abinci da kayan yaji. Fish Kifi mai gishiri. · Abincin Abinci. Psunuka · Kayan kwalliya don amfani da ƙima kaɗan. It Zai fi kyau ka ki shan ice cream kwata-kwata. · Butter. Ma mayonnaise Should Hakanan kuma za a cire shan giya, sai dai jan giya. Yana da kyau a ƙi kofi.

Muhimmi:Wajibi ne a ɗauki abinci a kan lokaci, zai fi dacewa ba tare da karkatar da abin da aka kafa ba, aƙalla sau 5 a rana.

Shawarwarin da zasu taimake ku zaɓi abincin da za ku rage ƙwayar cholesterol

Kafin ka fara cin abinci mai dauke da cholesterol a cikin jini, wanda zai taimaka wajan rage cholesterol, dole ne ka zartar da gwaje-gwajen da kwararre suka tsara. Bayan haka, nemi likita, saboda

da yawa suna da rashin lafiyar rashin lafiyan wasu nau'ikan samfurori ko cututtukan ɓangare na uku ba su yarda su bi abincin.

Abincin anti-cholesterol shima yana da amfani ga cututtukan cututtukan zuciya, zai taimaka wajen rage nauyi.

Muhimmi:Don daidaita al'ada cholesterol, wajibi ne don sarrafa abubuwan gina jiki waɗanda ke shiga jiki tare da abinci. Duk lokacin da mutum ya ciyar da makamashi a lokacin rana, to yawan abubuwan gina jiki dole su shiga jiki.

Dalilan Dalilin da Yasa Rashin Tsarin Kiba na maza

Jikin jikin mutum ya kasance mafi hadarin karuwar cholesterol a cikin masu shan sigari wadanda ke cin giya da abinci wanda ke cutar da duk jikin mutum. Wadannan abubuwan kuma suna da babban tasiri ga ci gaban cututtukan cututtukan zuciya.

Commonlyarancin yau da kullun, ana samun matakan haɓaka cholesterol a cikin maza tare da cututtuka: cututtukan sukari, cututtukan huhu da cututtukan koda, da kuma ƙaddarar ƙwayar cuta.

Kasancewar ƙwayar cuta mai wuce haddi yana da mummunan tasiri akan mai, wanda yake haifar da bayyanar nauyin wuce kima.

Namijin cholesterol na maza da mata suna da bambance-bambance. Kwafin kwalabe na al'ada na matsakaita 1.5 mmol / L, kuma fiye da 2.1 mmol / L ana ɗauka adadin mara kyau. Idan mutum yana da cututtukan da ke da alaƙa da tsarin na zuciya, to matakin ba zai wuce 2.5 mmol / l ba, in ba haka ba, ɓarna zai iya farawa.

Idan kwayar halittar da ke da alhakin sarrafa shan barasa ta lalace a cikin ɗaya daga cikin iyayen, to, akwai haɗarin hypercholesterolemia ninki biyu. A saboda wannan dalili, mutanen da suka fada cikin hadarin suna buƙatar ba da gudummawar jini don cholesterol a kalla sau ɗaya a shekara. A kai a kai ana yin gwaji a likitanci kuma a kula da abincin sosai.

Sanarwa daga: A cikin Layin Anaid Na gode sosai! Abincin mai kyau don 'ya'ya maza!

Mackerel a cikin tumatir miya

- mackerel, - albasa, - karas,

Abincin skewers na turkey

- turkey, - soya miya, - kararrawa barkono,

Abincin Applesauce Marshmallows

- applesauce, - kwai fata, - zuma,

Gwanin gasa teku

- bakin teku, - albasa mai kore, - faski, - cilantro,

Siffofin abinci mai gina jiki don hawan jini a cikin maza

A cikin maza, haɗarin karuwar cholesterol yana ƙaruwa bayan shekaru 30. Abinda ya fi faruwa shine rashin abinci mai gina jiki. Saboda haka, rage cin abinci tare da kwayar cholesterol a cikin maza shine mafi kyawun mafi inganci kuma hanya mafi kyau don daidaita metabolism na lipid da hanzarta cire abubuwa masu cutarwa daga jiki.

Babban abinda ke haifar da kwayar cutar kwalara

Tare da tsufa na ilimin halittu na tsarin tallafi na rayuwa da gabobin, rushewar tsarin tafiyar matakai ya faru, ayyukan metabolism yana raguwa. Ana ƙara tsananta halin da ake ciki sakamakon kasancewar abubuwa masu illa da ke haifar da haɗarin haɓaka cholesterol a cikin jini:

zagi abinci mai kitse, abinci mai sarrafa abinci, abincin gwangwani,
rashin motsi
kiba
halin rashin nutsuwa
cututtuka na hanta da hanta, kodan, glandon thyroid.

Sakamakon haka, filayen kwalliyar cholesterol sun fara zama a jikin bango na ciki kuma suna kunkuntar lumen. Wannan yana rage tafiyar jini, yana rage samarda jini zuwa gabobin jiki.Nan gaba, idan babu wasu matakai, cututtukan da ke barazanar rayuwa na gabobin ciki sun haɗu:

Atherosclerosis Lalacewa na kullum ga jijiyoyin jini, haɓaka gaba da gazawar rashin aiki a cikin ƙwayoyi da mai mai mai yawa. An bayyana hakan ne a cikin samuwar kwayar cholesterol mai yawa a cikin gabobin. Quesarfin atherosclerotic ya ɓoye ƙwayar tasoshin, wanda ke haifar da ci gaban hauhawar jini, angina pectoris.
Cutar zuciya. Lalacewa ga myocardium (ƙwayar zuciya) wanda ya haifar da rashin wadataccen jini. Zai iya bayyana kansa cikin yanayin damuwa (buguwa da zuciya) da maras kyau (gajiyawar zuciya).
Saukar jini na Myocardial. Yana ɗayan nau'ikan asibiti na IHD. An nuna shi ta hanyar katsewar mahaifa, ƙaiƙayi ko cikakkiyar dakatarwar wadatar jini zuwa zuciya da haɓakar ƙoshin ƙasan mahaifa. Yanayin rayuwa mai matukar hatsari.
Bugun jini Yana tasowa sakamakon toshewar tasoshin da ke dauke da jijiyoyin wuya a jiki. Tare da matsanancin rashin ƙwayar ƙwayar cuta a cikin ƙwayar cuta, mai lalacewa a cikin kwakwalwa yana faruwa.

Ka'idar cholesterol ga maza

Cholesterol wani hadadden tsari ne wanda yake kunshe da hadaddun abubuwan lipoproteins: barbashi na kasa da babba, triglycerides. Anara yawan lipids mai ƙananan ƙarfi da triglycerides abu ne mai haɗari na rashin atherogenic.

Matakan cholesterol sun bambanta da shekaru. Wannan yana faruwa ne ta hanyar canje-canje na hormonal wanda yake faruwa da asalin tsufa na kwayoyin halitta na jiki.

Shekaru	Ah!	HDL	LDL
30-40	3.57-6.99	0.72-2.12

Abincin abinci na cholesterol a cikin maza: menu, abincin anti-cholesterol ga maza

Cholesterol abu ne mai mahimmanci daga rukunin fats, wanda yake kullun a cikin jikin mu. Idan ba tare da ita ba, rayuwa ta gagara yiwuwa. Cholesterol tsari ne na farkon abubuwan jima'i da wasu kwayoyin halitta masu mahimmanci.

Amma yana faruwa cewa cholesterol ya yi yawa sosai. Wannan shi ne da farko saboda kurakurai a cikin abincin. Excessarfin da ke tattare da shi yana haifar da atherosclerosis, wanda zai iya bayyana azaman cututtukan zuciya, bugun jini, ischemia na ƙarshen ƙarshen da sauran yanayin haɗari.

Sabili da haka, duk mutane, waɗanda suka fara daga shekara 40 har ma daga baya, sun zama tilas don sarrafa matakin cholesterol ɗin su, ziyarci likita a kai a kai kuma suna yin gwaje-gwaje. Don zama mafi daidaito, cholesterol a cikin jini baya “iyofulawa” a cikin wani yanayi na 'yanci, amma a cikin yankin da yake daure kantin. Wadannan hadaddun abubuwan na iya zama “mara kyau” da “kyau”.

A yadda aka saba, akwai wani rabo wanda aka keta daidai da atherosclerosis.

Don haka, menene haɗarin haɓakar cholesterol da muka tattauna. Amma ya kamata a sani cewa toshewar tasoshin ƙwayoyin cuta na ƙwaƙwalwar ƙwayar cuta (iliac arteries) na iya haifar da rashin ƙarfi a cikin maza.

Kuma wannan, da kuke gani, alama ce mai rashin tausayi. Sabili da haka, idan likita ya gaya maka game da high cholesterol, to ya kamata ka sake tunanin abincinka. Kuma banda maganin ƙwaƙwalwar ƙwayoyi, yi ƙoƙarin ci gaba da rage cin abinci.

Abinda ya jawo hankalin mu shine abinci mai yawan cholesterol a cikin maza, saboda galibi basa kulawa da matakin sa, kuma suna son kayayyakin da suke haifar da matsaloli.

Bugu da kari, maza suna da ƙarin haɗarin haɗari don haɓatar atherosclerosis saboda halayensu marasa kyau (shan sigari, barasa). Bugu da ƙari, ƙwayar cholesterol sau da yawa yakan zo cikin haɗuwa tare da kiba.

Sabili da haka, rage cin abinci zai taimaka ba kawai daidaita al'ada metabolism, amma kuma rasa nauyi.

Yaƙin yaƙar ƙwayar cholesterol ya kamata ya fara da warewar wasu abinci:

Yin burodi, yin burodi, burodi da taliya daga gari mai nauyi,
Kayan kwalliya tare da kirim mai yawa, musamman mai,
Butter,
Abubuwan da ke cikin mai mai kyau kamar su kirim mai tsami da kirim, har da wasu kuɗin,
Conuntataccen naman sotsi da broths,
Nama mai nama, kazalika da man alade,
Ma mayonnaise
Sausages, sausages,
Man sunflower
Abinci daga gidajen abinci mai sauri, ko abinci mai sauri,
Abincin abinci
Kwai gwaiduwa (zaku iya ci, amma da wuya),
Wasu daga abincin teku (jatan lande, kifi),
Cutar hanta (naman alade, naman sa, kaza) da kodan, da kuma kaji na ciki,
Kawa

Abincin rigakafin cholesterol ga maza yana nuna cewa kayan lambu da 'ya'yan itatuwa zasu ci cikin abincin. Gaskiyar ita ce cewa tushen tushen tushen zaren ruwan inabin ne. Ita, a nata, tana da matukar tasiri wajen yakar cholesterol mai cutarwa.

Menene kyawawa don cin abinci tare da cholesterol mai yawa?

'Ya'yan itãcen marmari, musamman apples and pears, citruses, peach,
Berries - blueberries da raspberries, strawberries da cherries, plums da currants,
Kayan lambu - kabeji na kowane iri da iri, kayan marmari, warke, albasa, karas. Sun ƙunshi mafi yawan fiber
Kwayoyi (misali, walnuts, almonds),
Ganyen shayi
Fresh ganye: faski, Dill, kore albasa, alayyafo, letas,
Ginger, tafarnuwa, horseradish,
Man zaitun
Kifi
Ruwan da aka matse sosai
Ruwan ma'adinai, mai kyau tare da lemun tsami.

Wadannan abinci da abubuwan sha suna taimakawa rage jini cholesterol. Amma, ba shakka, yana da mahimmanci a ware abinci da aka haramta daga abincin. Amma hatsi, dankali, kayan kiwo, suna tsaka tsaki. Idan sun kasance a cikin abincinku na yau da kullun (kuma kusan kowa yana da su), to, bai kamata ku tsayar da taƙaita kanku ba, kamar yadda ku zagi shi.

Abinci don rage cholesterol a cikin maza: wasu dokoki akan abinci mai gina jiki

Duk abinci, don asarar nauyi ko dawo da shi, abinci sau biyar ne. Manta da kusan awanni shida na tsakanin cin abinci da kamawa da asara da maraice a gaban TV da lokacin bacci. A kowane abinci, yi ƙoƙarin haɗa kayan lambu da aka ba da shawarar ko 'ya'yan itace (aƙalla a cikin sabon ruwan' ya'yan itace wanda aka matse).

Sanya kifi a cikin abincin sau biyu a mako. Tunda duk haramcin abincin anti-cholesterol an haramta shi, to yanzu zaku dafa abincinku da aka dafa a cikin tanda, da stewed da raw (a cikin salatin, alal misali). Duk waɗannan shawarwarin zasu zo a hannu don waɗanda suke so su daidaita nauyin su.

Kuma kadan game da asirin.

Labarin ɗaya daga cikin masu karatunmu Alina R.:

My nauyi musamman baqin ciki. Na samu mai yawa, bayan daukar ciki na auna kamar sumog 3 na tsere tare, wato 92kg tare da tsayi na 165. Na yi tunanin ciki zai gangaro bayan haihuwa, amma babu, akasin haka, na fara samun nauyi. Yaya za a magance canje-canje na hormonal da kiba? Amma babu abin da ke diswatse ko saurayi ga mutum kamar yadda yake. A shekara ta 20, na fara koya cewa ana kiran cikakkun mata "MATA" kuma cewa "ba sa ɗimbin girma." Ci gaba tun yana da shekaru 29, kisan aure daga mijinta da bacin rai.

Amma abin da za a yi don asarar nauyi? Laser liposuction tiyata? Na gano - aƙalla dala dubu 5. Tsarin kayan aiki - ta LPG tausa, cavitation, RF ɗagawa, myostimulation? Morean ƙarami mai araha - hanya na kuɗi daga 80 dubu rubles tare da mai ba da shawara game da abinci mai gina jiki. Tabbas zaku iya ƙoƙarin yin tseren kan treadmill, har zuwa hauka.

Kuma a yaushe nemo duk wannan lokacin? Ee kuma har yanzu yana da tsada. Musamman yanzu. Sabili da haka, don kaina, na zaɓi wata hanya dabam.

Abinci mai gina jiki ga cholesterol mai jini a cikin maza: jerin samfura da girke-girke

Ka'idodin ka'idodin abinci mai gina jiki

Kayayyakin da aka Nuna

Menene legumes suke da amfani ga?

Flaxseed

Abinci mai gina jiki ga cholesterol mai hawan jini

Hadarin na kara yawan cholesterol

Siffofin abinci

Abubuwan da aka haramta

Abubuwan da aka yarda

Litinin

Asabar (+ gala abincin dare)

Lahadi

Gasa kifi

Gasa kifi mai nama

Ma'aikatan gidan Chicken na gida

Kukis na garin oatmeal na gida

Yogurt na gida

Norm na cholesterol da dalilan karuwa

Siffofin abinci mai gina jiki na hypocholesterol

Abubuwan da aka Haramta da ba da izini

Kimanin abincin har sati daya

Cutar Cutar Kwalara

Manuniya

Rashin haɗari

Karin aorta

Abunda aorta

Jirgin ruwa

Kasusuwa na ƙananan ƙarshen

Hanyoyin hannu

Shaye-shayen lafiya

Abincin cholesterol mara kyau

Abubuwan da aka ba da shawarar da aka ba su shawarar

Menu na mako

Jin dadi da lafiya girke-girke

Girke-girke na abinci

Binciko

Abincin abinci

Abincin abinci na cholesterol a cikin maza: menu na rage cholesterol na mako guda tare da girke-girke

Abin da abinci ya ƙunshi cholesterol

Kayan kwalliyar Cholesterol

Abincin cholesterol

Shawarwarin da menus na abinci don ƙwayar cholesterol a cikin maza

Babban bayani

Abinda zai yiwu kuma ya zama dole

Abincin abinci na cholesterol a cikin maza: abinci mai dauke da cholesterol

Abincin abinci

Alkahol da sauran abubuwan sha a cikin abincin

Abin da abinci za ku iya ci tare da high cholesterol

Dalilin karuwa da yawan cholesterol a cikin maza

Ka'idojin abinci mai gina jiki

Jerin abin da ba za ku iya ci tare da babban cholesterol ba

Abin da dole ne ya kasance a menu

Zaɓuɓɓukan abinci

Karin kumallo na farko

Karin kumallo na biyu

Ta yaya kuma zaka iya kawar da mummunan cholesterol?

Abincin abinci na cholesterol a cikin maza: menu na mako guda

Siffofin abinci mai gina jiki don hawan jini a cikin maza

Babban abinda ke haifar da kwayar cutar kwalara

Ka'idar cholesterol ga maza

Abincin abinci na cholesterol a cikin maza: menu, abincin anti-cholesterol ga maza

Abinci don rage cholesterol a cikin maza: wasu dokoki akan abinci mai gina jiki

Kuma kadan game da asirin.

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